Tag Archives: CrossFit

Superhero Challenge Day 11: Time Matters…?

3 Oct

Today’s challenge asked us to log not only what we eat, but also what time we eat, so here it goes:

Breakfast, 6:45am:
Bowl of honey nut granola cereal with a cup of coffee with vanilla almond milk

Snack/Breakfast part 2, 7:30am: (already? haha)
Small baggie of frozen grapes in the car on the drive to work

Lunch, 12:15:
Cauliflower lasagna, 5 small turkey meatballs and salad

Postworkout, 615:
Pumpkin vanilla whey protein shake

Dinner in the car on the way to bowling (no I wasn’t driving), 645-655:
Turkey burger, over easy egg, salsa, avocado… ate too fast and was hurting through bowling

Bedtime snack (like a child), 10:


Fitting in a squat between strikes!

Since I had bowling I wasn’t able to go to crossfit so I tried to create a mini version of the WOD by doing 50 air squats, 25 knee push ups (I know, I need to work up to standard push ups) then a mile run. I did this twice. My first mile was 8:50 and my second was 9:40 and I felt like I was sprinting. I definitely have to work on my running and keeping my heart rate up for longer periods of time without wanting to puke.

Bowling was fun tonight. I switched from a 10 pounder to a 12er at the second game. It was nice to use a heavier ball and not have to throw my entire body down the lane to get a strike.

I am worried about my shoulder though. Last winter or spring I strained it pretty bad and it was awful dealing with the pain every day. It felt sore yesterday, I think from a thruster where I lost my balance a bit. I felt fine this morning but I was sore after bowling. I guess I’ll just have to focus on safe lifting techniques and keep an eye on it.


Superhero Challenge Day 10: Oh Hey There Second Wind

2 Oct

I was worried today would be awful since I only got about 5.5 hours of sleep last night (really quick side note — I went to The Neighbourhood concert and it was awesome.

The Neighbourhood Show and Set List

Thankful for the shadowy lighting to hide my post-run hair. I’m pretty sure there were gnats embedded in my strands (gotta love running by a lake at sunset!).

Per the challenge guidelines, I didn’t even have one drink, not even a sip of wine, which helped me still feel decent this morning). Oh and did I mention I went home with a set list? Yea buddy!!!!

To my surprise, once I was up and moving and had a mug of coffee in me I felt great! I was shocked at my energy level. I was determined to make it to the 5:30 CrossFit class to keep the momentum going but go figure right as I’m a mere few blocks away, I get stuck waiting for a train for over 10 minutes and missed it. My attitude walking in to the 6:30 class was less than ideal, ok fine it was awful. My over tired emotions were starting to get the best of me but thankfully I snapped out of it during the warm up. I even found that I was pushing myself more than usual, both with trying the heavier weights for strength portions and mentally. Instead of resting to catch my breath I pushed myself to do just one more, which turned in to finishing another set. I even go a second wind during the second set of the WOD… something I haven’t felt in FOR-EV-ER! Even when I got home I had the energy to prep my lunch for tomorrow, make a post workout pumpkin vanilla whey shake AND type up this blog post πŸ™‚

I’ll spare the boring details of my repeat meals for the day and just tell you what I had for dinner, which was new: Turkey burger topped with salsa and an over easy egg… with plantain chips and a chunkier pico salsa on the side. Yum yum! Oh and some frozen grapes.

My eyelids are getting heavy though so I think this will be it for tonight. Time for snuggles with the pup.

Day 10 Workout: (PS Day 9 Workout was a 3ish mile run)


Kettlebell Warmup


1a: Shoulder Press (5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%) (Finished at 55# and seeing as I thought 60 was my max, I think it’s time to find out what my new one rep max is!)

1b: GHD Situps (4 X 8) (These still terrify me)


7 Min AMRAP (Finished at 3 +10)
7 Thruster (115/75) (I went with 55# and that was pushing it…)
7 Knee to Elbow
7 KB Swing (53/35)

Rest 2 Min

7 Min AMRAP (Finished at 3 +11… felt a second wind with 5 minutes left)
7 Wall Ball (20/14)
7 Burpee
7 Wall Ball Sit Up (20/14)

Superhero Challenge – Day 7: Weekend Update

29 Sep
How can cooking not be a blast when you have a sidekick like this in the kitchen?

Keeping it classy in my parents’ kicthen. How can cooking not be a blast when you have a sidekick like this in the kitchen?

No, I didn’t perish from almond butter overdose. I just had an awesome weekend and am now sitting down to share it. I spent time with some of my best friends, caught up on rest, spent time enjoying the beautiful fall weather and got to hang out with my family today while I tried out some new recipes. It was fun to get my family involved so they can see that I truly haven’t lost it and that this whole paleo thing isn’t that crazy.

Even my 4 year old nephew lent a helping hand with making Honey Nut Granola Cereal (see the recipe link below). He discovered his love of Aunt Alyssa’s not so cheap dried blueberries, but look at that kid, how could I say no?

Tired pups

If only they were always this tired and innocent.

I will say the best part was checking out a nearby dog park with my roommate and her dog. I’ve been meaning to go for months but was always afraid to go by myself so we tag teamed it and it was awesome! Tired pups make for happy owners, that’s for sure.

The other highlight of my weekend was FINALLY getting a hanging 3 tier produce basket. I absolutely love it and can’t wait to fill it with things. Yep. That’s right. Things, not even limiting it to produce. I feel like a responsible adult when I buy things like this. I have my wonderful coworker to thank for that, as she was the one who actually found it whilst out on her own shopping trip. She actually has an AWESOME blog you should check out for some mouthwatering recipes… I would know since she often brings her creations in to the office for us (seriously, I get so jealous of her cooking skillz).

Workout wise, I just went on some long walks yesterday and today. My legs were pretty weak after Friday’s WOD. And by weak I mean it absolutely kicked my ass twice over. Oh… what’s that… you want to see what put me to shame? Well, since we’re all friends here…

KB Warm Up
Dynamic Warm Up/Stretch
3 Round
5 Thruster
5 Front Squat

1) Strict Press
4 @ 75% – 4 @ 80% – 4 @ 80% – 4 @ 85% (I maxed out at 55#, which I was pretty impressed with since earlier this week my 1 rep max was just under 60)
2) Front Squat (I hadn’t maxed out in awhile so just went off of what my partner was doing. I ended at 75# and was content with that for now.)
5 @ 65% – 4 @ 75% – 4 @ 80% – 4 @ 85%

β€œAir Force WOD”
20 Thruster (95/65) (This is where I wilted like a flower, after my first one I had to drop from 55# and tried doing 45#… and ended up having to switch to the training bar and go with 25# for the workout… eventually dropping to only 3 burpees per minute an only 15 reps of each. I looked like a flopping fish out of water doing those burpess by the end, but such is life (In this video, you can see me struggling and those are my fellow crossfitters trying to cheer me on). Sure it hurt my ego BUT I was able to finish the workout AND definitely pushed myself even with that weight. Hopefully my body has adjusted to this new diet and getting back in to the whole crossfit routine that next week I’ll feel stronger).
20 Push Jerk
20 OHS
20 Front Squat
*Perform 4 burpees at the start of each minute

Like I mentioned above, I did try out a few new recipes and of course I took photos (duh). Check them out below!

Paleo Spinach Artichoke Dip

As I’ve mentioned before, spinach artichoke dip is my weakness (especially Applebees). Well thanks to the magical powers of Google, I was able to find a paleo friendly recipe that actually didn’t taste half bad! I actually really liked it. I brought it to a birthday party Friday and served it with veggies… I discovered Trader Joe’s plaintain chips today and it took this tip to a whole new level! Click here for the delicious recipe.

Honey Nut Granola Cereal

I go back and forth between craving hot breakfasts and cold ones… last week I was all about the eggs. This week I thought I’d try out this cereal with almond milk to satisfy my cereal craving. Spoiler alert, this photo was not taken in my kitchen, but one day I hope to own such fine kitchen decorative pieces. Click here for the quick and easy recipe.

Cauliflower Lasagna

I have to give a shout out to my mom for helping me create this delicious Italian paleo alternative. It was fun to cook together, even though I took all of the food to feed myself over the next few days, I did promise to make my parents a batch if it’s a success. This recipe uses cauliflower instead of noodles. I haven’t tried it yet but am bringing it for lunch tomorrow so I’ll be sure to report back. It smelled like perfection though so I have a good feeling. Click here for this paleo friendly lasagna recipe.

Week 2 starts tomorrow… feeling recharged and ready to conquer it!! Goodnight all πŸ™‚

Superhero Challenge – Day 3: Sometimes You Just Need to Rock a Santa Shirt

25 Sep

So today is day 3… still going strong, although today I did catch myself day dreaming about Qdoba queso and chips and Applebee’s Spinach Artichoke dip BUT I stayed strong so that’s what counts, right? RIGHT GUYS?!?

I woke up with enough time to make breakfast today, but I still didn’t give myself enough time to eat like a civilized person so was shoveling food in even as I let my dog out before heading to work. Maybe that makes me even more paleo.

The best part of the day was my energy level this afternoon. I usually hit a wall between 2:00-3:30 but today it didn’t hit me. Hopefully that’s a result of the change in diet, but I also have been having an overall kick ass week thus far, so that could easily be why. I also was really excited to go to cross fit today. I’m just really motivated to get back at it and keep getting stronger and stronger. I did yoga this past weekend and I noticed my body shaking even just supporting my own weight in downward dog so building my strength is a necessity.

Day 3 Workout:
400 M Run
Stretch Stretching my arm/shoulders with a band felt AMAZING today… I could have spent the whole hour just letting my arm dangle from that sweet, sweet elastic band
3 Round
5 Press
5 Hang Clean
6 OH Lunge Step

1a) Strict Press
5 @ 70% – 5 @ 80% – 3 @ 85% – 2 @ 90% – 1 @ 100% (Rest 60 sec) Tried doing my 1 rep max at 60 today (my previous max was 57) and couldn’t quite do it… something to work towards though!
1b) GHD These benches still terrify me, despite seeing giant men twice my size throwing their bodies back and forth I’m still convinced one day I’m just going to fling back.
5 x 10 (Rest 60 sec)

Santa Hustle Shirt Selfie

Pardon the selfie here, just wanted to show you the Santa shirt I wore to keep things interesting today. Sometimes you just need to rock a Santa shirt. And yes I’m balancing on the tub.

10 Hang CleanWARM-UP:
400 M Run
3 Round
5 Press
5 Hang Clean
6 OH Lunge Step

1a) Strict Press
5 @ 70% – 5 @ 80% – 3 @ 85% – 2 @ 90% – 1 @ 100% (Rest 60 sec)
1b) GHD
5 x 10 (Rest 60 sec)

WOD: Time was 3:06overall felt GREAT after… glad I stuck with 55# but next time want to bump it up
10 Hang Clean (55#)
30’ OH Carry
8 Hang Clean
30’ OH Carry
6 Hang Clean
30’ OH Carry
4 Hang Clean Felt like puking momentarily when I started doing the set of 4… boy would that have been embarrassing.
30’ OH Carry
2 Hang Clean
30’ OH Carry

Day 3 Meals:
Breakfast: I threw some veggies (cauliflower, carrots, broccoli) on a pan with some coconut oil and seasoned them with a bit of garlic powder and seasoning salt… then I poured it in a bowl with a couple pieces of bacon and topped with 2 over easy eggs. I liked the crunch it added plus it was SUPER filling… note to self – allow more than 4 minutes to devour.

Lunch: So far my favorite of the week – Turkey (from the deli), bacon, tomatoes and half an avocado on lettuce wraps. LOVED it and it filled me up the perfect amount for lunch.Turkey, Bacon, Avocado, Tomato on Lettuce Wraps

Dinner: Paleo tacos (again)… don’t worry guys I finally finished up the meat, with the exception of a spoonful I plan on mixing up with some eggs for breakfast tomorrow. Also, I think I found a little treat that may have changed my life, seriously. I heated up a couple spoonfuls of almond butter in the microwave then threw in some cut up strawberries (so thankful Tuesday night Alyssa decided to take the time to cut up the strawberries for the sake of Wednesday Alyssa). It. Was. AMAZING. Seriously I’m already excited to treat myself to it again tomorrow.

I feel very centered as I crawl in to bed to watch part 2 of the Real World/Road Rules Challenge finale (gotta support my girl Emily since she’s the motivation behind this 21 day challenge). It is truly amazing what a good workout can do to my mood. Feeling good, feeling great – let’s see how day 4 goes!!

Superhero Challenge – Day 1

23 Sep

I have to apologize in advance. I intended for this to be a lengthy post discussing in detail how my day went but I am wiped!!! To summarize, here is the summary of what I’m doing:

What: Superhero Blueprint 21 Day Challenge

Daily Points

Each day you will be able to enter your points for the day. You can get up to 6 points per day, 1 each for the following:

Daily Points

Each day you will be able to enter your points for the day. You can get up to 4 points per day, 1 each for the following:

Movement/Mobility – 1 Point
It is important to move and stretch every day. Movement can be lifting weights, running, skiing, racquetball, or just going for a walk. Mobility can be things like stretching or foam rolling. The important thing is to be moving or stretching for at least 10 minutes, even on rest days.
Fish Oil – 1 Point
Fish oil is high in Omega-3 and Omega-6 fatty acids. It has been shown to reduce inflammation, blood pressure, and even your risk of cancer. Take one teaspoon per day for this point. You can find my favorite atΒ Stronger Faster Healthier.
No Sugar – 1 Point
Sugar is, at it’s very essence, almost pure energy. The problem is that we are very good at storing this energy as fat. That means no soda, no candy, no Gatorade, no delicious white mochas from Starbucks.
No Alcohol – 1 Point
Once digested, alcohol is essentially a sugar, causing the same problems that refined table sugar has. Additionally, it interferes with a number of your body’s processes, such as muscle recovery. It’ll be tough, but stick with it!
No Refined Carbs – 1 Point
Refined carbohydrates, like bread, pasta, and flour, act very similarly to sugar. Your body easily converts them into glucose, which gets stored as fat if you don’t use it right away. Complex carbs, especially from fruits and veggies, are much better.
Tip Watched & Executed – 1 Point
Each day you’ll receive a tip from me. Read the tip and watch the video. Some tips will contain an extra challenge that you need to complete for this point.

Why: I’ve been doing cross fit for a couple of months now and just want to step it up a notch and prove to myself that I CAN do this. Truth me told, I’ve done my fair share of shit talking the paleo diet, mostly stemming from my self doubt that I could go without carbs and cheese (hello – this is Wisconsin). Am I going for absolute perfection? No, especially because I’m too lazy to go buy fish oil. I am, however, taking the workout and diet part seriously and challenging myself to stick to it. That means attempting no alcohol for 21 days (say what?!). Not that I NEED to drink, but I am going to miss wine. Which brings me back to why, why am I chronicling my 21 days? Well, because I need to step up my blogging game for one. For two, I will hold myself more accountable if I put it out to the interwebz.Β 

Day 1 Workout: Cross Fit
I need to admit, it’s been almost a month since I’ve been to Cross Fit so I was terrified. I’m talking butterflies in my stomach absolutely DREADING walking in. The good news is, by now I’m not on a first name basis with a few people at the gym. The bad news is, the noticed by absence and when asked where I’ve been, I straight up admitted, “I’ve been lazy. I went on vacation and kind of just mentally stayed there.” Thankfully that was the respectable answer. No more excuses!!

Goblet Squats, Y/T/Ws
3 Round
5 (some sort of arm stretch thing)
5 Leg planks

1a) Back Squat (I hit a PR of 100… which was awesome because I took it light to see where I was at and know I could have done more for my 1 rep max… awesome feeling!!)
5 @ 70% – 5 @ 80% – 3 @ 85% – 2 @ 90% – 1 @ 100% (Rest 60 sec)
1b) Pull Up
5 x 6 – add weight as needed (Rest 60 sec)

Power Snatch (95/65) (Since I’m still not comfortable with this move I just used the bar, so my weight was 35 and hot damn was that enough… I need to get more practice with these)
C2B Pull Up
Ring Dip

Day 1 Meals:
Breakfast: Coffee with butter, coconut oil and vanilla… I was running late so I didn’t have anything to eat (I know, I know, bad Β me)

Lunch: Spaghetti squash, tomatoes, basil and salad with Olive Oil & Vinegar dressing (hopefully that’s ok…)

Dinner: Paleo Tacos, Guacamole, a few Planta

in chips (they didn’t finish until I was already done) – This was my first time making everything and it was DELICIOUS!!!

Paleo TacosΒ Β  Β Plantain Crackers and Guac

Now… I finish my water and I sleep. I am wiped… resting up for day 2!