Log

Thursday July 11th - Wednesday July 17th, 2013

Well, we kinda left ya hangin' there, didn't we? Basically, we continued to eat the same way as below for Thursday through Friday lunch, and then we loosened up a bit for the weekend. This tends to happen, we are real people, yo! We did make it to all 5 mornings of CrossFit workouts, something we haven't done before and it was kind of on my bucket list. 

I have to say I DO NOT recommend 5 days in a row of going hard for a WOD. I do believe there is no such thing as an off day, but your body does need to recover. I would recommend going 2-3 days on, one day off, and by "off" I mean still get your ass to the gym, just work on mobility and skills - don't do a strenuous workout!

This week, Joaquin is going for the 5 days in a row thing again because we are going to the State Fair this weekend, and well... you never know where that could lead ... I took a break today and just did some mobility and some work on ring dips, muscle up kipping, and pull ups. Oh, and I did the strength portion of the workout which was to find my ORM of front squat. The front squats felt awesome! I kept in mind all of the things I have learned from our coaches, the main points being: Elbows up, eyes slightly down, knees out, back straight. It is also helpful to exhale on the way up, but Joaquin will work in a post about front squats in the near future if you're curious.

As for today...

Pre-Workout

Same

Workout
ORM Front Squat

8 Min AMRAP
20 Double Unders
10 KB Snatches

Joaquin: Well hello again. It's been a while since we have written a blog let alone had to listen to me rant for a paragraph, but here...we....go! Unlike Kate, I will be going everyday this week, because I feel as though we eat like shit on weekends and drink, so I figure might as well hurt my body before I do! Anyways, this week's WODs have not been as intense; having said that, we are in the process of setting new ORM on all lifts. As of right now I have been setting new PR's, which is good, but when you stop to think about it later on, you wonder if you gave it your all while you were trying?... Today, we had the chance to set a new ORM in Front Squats, and I hit 265# along with my main squeeze, the one and only Kelvin. Felt great to hit that weight, but I wonder if we could have gone higher? Either way, the WOD itself was pretty easy. Aside from a few bumps and bruises that I have from lifting everyday I feel alright. I have made sure to ice my knees and take ibuprofen for swelling and inflammation in my wrist from doing cleans in almost every lift we do. This week my body is not as worn down as it was last week around the same day. I still feel like I have energy and I am ready to tackle tomorrow's WOD! Ever since I got into Crossfit last March 2012, I have seen growth in strength and growth in pain. The one thing I recommend to anybody that is thinking about Crossfitting is to buy proper equipment such as weightlifting belts, oly shoes, and wrist wraps. That is pretty much all I have to say about that for today! Sorry for rambling! Totes...
 
Breakfast
Same

Lunch
Stuffed Pepper (Katie)
Carnitas with Pico de Gallo (Joaquin)
Marinated chicken breast (Joaquin)

Snack
Yogurt (Joaquin is experimenting...)

Dinner
Creamy Chicken Tomato Crockpot Soup from Everyday Paleo
Dark chocolate (it makes me happy....!)
Red wine (I had a bad day! wahhh i know I sound like a baby....)


Wednesday July 10th, 2013

Pre-Workout

Same

Workout
ORM Push Jerk

5 Rounds
200 Meter Run
20 Wall Balls (20#/14#)
10 Ring Dips

Katie: I shared the bar with a girl who was quite a bit stronger than me for the push jerk portion, so I ended up pushing myself to a weight of 105#! That's really exciting, considering my previous max was 95# one month ago. OK, 10# doesn't sound like a lot, but it's progress, and it feels so good! The girl I lifted with was very motivating, saying things like, "Commit to the lift!", and "Believe in your arms!" I think I'll make her my new best friend. As for the WOD, well that was hard as shit and I was really tired afterward. Wall Balls literally make me cry. OK, maybe only when I have to do 150 in a row, but still. I hate them.

Joaquin: Just like Katie I had to share the bar, but with FOUR other people. I was able to increase my 1RM to 215#! Three of us hit that weight and the fourth guy is still a n00b, so he didn't get near that weight. The WOD itself was tough, I hate running, it really slows me down. I was fluid during the wall balls and ring dips, so it wasn't all to bad. Looking forward to continuing the workouts for the rest of the week! 

Breakfast
Same

Lunch
Meat Mixture

Snack
Cherries
Apple (Joaquin)
Protein Smoothie X2 (Joaquin)

Dinner
Meatza! The recipe is from PaleOMG and it is SO good and SO easy! (Well Joaquin can attest to how easy it was, he cooked)
Dark chocolate*
Red wine*

*We are in a serious habit right now which is never good, and we should probably look at breaking. These are not that bad compared to all the terrible things people eat across America, but hey a sprained ankle isn't that bad either compared, oh, you know, cancer or something.

Tuesday July 9th, 2013

Pre-Workout
Same

Workout
3x2 Deadlift @95% ORM (One Rep Max)

12 minute AMRAP (As Many Rounds/Reps As Possible)
30 DU (Double Unders)
21 KBS (Kettlebell Swings)
12 T2B (Toes to Bar)

Joaquin: I was very excited because today's workout included probably my favorite lift of all: DEADLIFTS! We had to do 95% of our 1 Rep Max (mine is 435#) While I was not able to actually do my 95% due to being paired with three people who did not go as heavy and time running out, I did get to 405# and did that with ease. I have to say that deadlifts are my bread and butter, from start to finish I know this movement and it is by far my "thing." The WOD was tough, T2B are never easy, and stupid double unders! Kettlebell swings are well...kettlebell swings! All in all my body is definitely sore from working out a ton the past two months. BUT soreness is for losers! Book it!

Katie: I felt good deadlifting, did 165# (my ORM is 175#). I substituted GHD sit ups for the toes to bar because of my shoulders and my hand (I ripped 2 blisters doing those toes to bar this weekend as well). Overall a great cardio workout!

Breakfast

Same

Lunch

Lunch Meat (so NOT Paleo!! It was the best option I had available because I didn't prepare - bad girl), Almonds, Carrots (Katie)

Snack

Protein Shake (Joaquin)

Apple  (Joaquin)

Cherries  (Joaquin)

Dinner

"Meat Mixture" - this is what we call it when we take ground beef, random veggies + tomatoes, and spices and saute it all up, super easy and good for when you don't have a plan

Red Wine

72% Dark Chocolate

Monday July 8th, 2013

Pre-Workout

BCAAs (Joaquin has some during his workout as well)

Workout

16 minutes EMOM (Every Minute on the Minute) 

Odd: Max set strict Pull-Ups

Even: Max set Push-Ups

21-18-15-12-9 Burpees over the bar

15-12-9-6-3 Front Squat 135/95

Joaquin: This was very difficult, I did it as prescribed. The front squat portion was pretty intense, especially at 135#'s. It was doable, but taxing on the legs. Just like Katie I was sore from a WOD I created for us to do on Saturday that included 5 rounds of 10 back Squats and 400m Run for time. All in all, a great way to start the week!

Katie: I had to modify the workout because I aggravated my rotator cuff in both shoulders this past weekend doing too many pull ups and toes to bars. I did crunches and plank hold for the  EMOM portion and roll-ups instead of burpees. I also did only 75# on the front squat. The roll-ups felt silly because I haven't spent much time doing them, so I don't think I got the form right. Squats were good, but I still need to work on keeping my elbows high and my eyes low.

Breakfast

Egg and chicken sausage scramble 

Coffee

Strawberries for Joaquin

Lunch

Sausage, onions, and peppers

Cherries

Snack

Protein shake (Joaquin)

Taco Salad (Katie)

Almond Butter (Joaquin)

Apple (Joaquin)

Dinner

Sausage, onions, and peppers

Red Wine

Dessert
Froyo (Joaquin only)

Listen I know, I get it, I'm weak and I have a soft spot for sweets, whatever sue me, sue me!