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Jamessina's Training Journal

Posted: Sun Jan 01, 2012 2:37 pm
by Jamessina
Happy New Year, to you, to me. Let the training begin!

January 1st
Food: Ate poorly for breakfast, bagel with tofutti and tomato and leftover homemade marble cupcakes from Vegan Cupcakes Take Over the World- but hydrated often through noon and had one green tea.

Completed a quick workout as children are waking up from their nap soon! Just got the New Balance Minimus sneakers and they are insanely amazing.
Warm up run, 800 meters
Warm up: 15 pushups, 30 hollow rocks, 20 overhead squats, 10 shoulder mobility exercises, 10 crossover hamstring stretches

Workout: 3 Rounds of: 5 handstand pushups, 10 pushups, 15 squats in 3min51seconds

Will continue to rampage through our cleaning the house today, which burns tons of my empty cupcake calories from entertaining last night!


Day 2 Week 1

Posted: Tue Jan 03, 2012 3:46 pm
by Jamessina
Breakfast: Homemade hemp protein energy bar, and homemade applesauce muffin
Mid morning: Green tea
Lunch: Pad Thai with tofu and 1/2 cup quinoa
Water all day long


Warmup- 500 m row, stretches, 25 overhead squats, 25 hollow rocks, 25 v ups, 15 pullups
Training: 21-15-9, deadlift(75lbs), handstand pushups (+2) for time

Day 3, Week 1

Posted: Wed Jan 04, 2012 2:09 pm
by Jamessina
Breakfast, homemade energy bar with hemp protein and green tea
Water all day, salad with pecans and a baked potato bare for lunch.

500 m row
stretches, 15 pullups, 20 pushups with rotation, 30 hollow rocks, 25 squats

100m row
50 thrusters (35 lbs)
30 pullups
for time

feeling strong today!

Day 4 Week 1

Posted: Thu Jan 05, 2012 7:45 pm
by Jamessina
Training today was much needed. Feeling strong this week.

500 m row, stretches, 50 situps, 15 pullups

5 rounds of:
10 hang cleans- 55lbs
15 chest to floor pushups

For time.

Wrapped up with another 10 pullups.

Day 5, Week 1

Posted: Fri Jan 06, 2012 9:20 pm
by Jamessina
Bfast just some green tea and fruit followed by coconut water.

Warmup: 500 m row, stretches, 50 hollow rocks, 50 tuck-ups, 50 sit-ups and 3 rounds of 5 pullups/10 pushups/15 squats

Training: The dreaded Fran of Crossfit: 21-15-9 of thrusters (50 and then 45 pounds) and pull-ups in 5:50

Feeling strong and healthy today! 8AM class tomorrow, more pull-ups!

Week 2 Day 1

Posted: Fri Jan 13, 2012 5:29 am
by Jamessina
Tuesday Jan 10 workout Training

500 m row
50 hollow rocks
50 Vups
50 situps
10 pullups
20 pushup rotations

TABATA, 8 rounds, 20 seconds each of every exercise
Row machine

tough workout, my stamina was truly tested after resting Sunday and Monday!

Week 2 Day 2

Posted: Fri Jan 13, 2012 5:32 am
by Jamessina
Wednesday January 11th Workout

500 m row
50 hollow rocks
20 pushups with rotation

2 minutes double under (attempts!)
2 minutes situps
90 second double under (attempts!)
90 second situps
60 second double under (attempts!)
60 second situps
30 second double under (attempts!)
30 second situps

Double Unders are one exercise I have not mastered nor really focused on, but I tried my best, Need some further form/function training on this exercise. My abs are sore this week though from all the abs!

Week 2 Day 3

Posted: Fri Jan 13, 2012 5:38 am
by Jamessina
Thursday January 12th Workout

Gymnastics Night at Crossfit Revenge
warmup was with the group, arm circles small to large
arm crossovers
trunk twists
50 hollow rocks
20 v-ups
20 pike pushups
10 pullups

basi introduction to Muscle-Ups, worked on rings on my knees, then with a band under my tush to help push me up for about 15 minutes.

10! Handstand Pushups/V-Ups
10,10, 9, 9, 8, 8. . .etc down to 1, 1 of each for time

THURSDAY started my trial of Vega Sport- used the pre-workout energizer at 7:40PM and began my workout at 8. Used the Recovery Accelerator afterwards at 9:30. I probably wouldn't use it again at night, but I feel great this morning, little soreness in my shoulders.

Re: Jamessina's Training Journal

Posted: Fri Jan 13, 2012 5:12 pm
by C.O.
Hey you mentioned cross fit a few times in your training. I'm curious, are there a lot of people that you know in the cross fit community that are doing the paleo diet? I have talked to a few different people that have been serious into cross fit and they were all doing that. Actually dating a girl that was doing cross fit and the paleo diet and I read a book on the diet. It didn't really sound too healthy to me, the diet that is.


Week 2 Day 4 AND Dylan response

Posted: Fri Jan 13, 2012 8:37 pm
by Jamessina
Hi Dylan~ I am a crossfitter on Long Island, between 5-6 times a week. I haven't been a part of the regular gym for 7 months. Absolutely love Crossfit! Technically, the Crossfit diet is based on the Zone Diet. It is heavy on blocks of food, however I haven't gotten into that part of the program. I do know some who do mostly paleo, though. While I am vegan, I think the Paleo diet fundamentals makes sense- based on hunter/gatherers, it is high in nutrients and low in processed ingredients. But I don't agree that protein needs to be center stage at every meal, in fact I think its acidic. None of our ancestors had THAT much access to animal ingredients at every meal, so I think its definitely been altered to be suitable for the SAD (Standard American Diet). And I don't think it's completely accurate.


Workout for today
Row 800 m
50 hollow rocks
25 situps
15 pike pushups
10 pullups

As many rounds as possible of the following in 20 straight minutes:
3 pullups
3 dips (used level 1 band)
4 handstand pushups
8 kettlebell swings (35 lbs)

Total: 17 rounds

*Have been using Vega for two days- ate a protein bar as a snack before lunch around 12PM and then had the recovery shake after the workout. Had a recovery drink after working out last night and never had a stronger workout than today. Pullups were perfected and dips were my best yet. Impressed with Vega Sport!!

Re: Jamessina's Training Journal

Posted: Sat Jan 14, 2012 4:53 pm
by robert
Awesome consistency Jamessina!

Great stuff!

Crossfit is a whole lot of fun. I too love total body exercises and training styles.

Hope you have an awesome weekend!


Week 2, Day 5

Posted: Sat Jan 14, 2012 8:45 pm
by Jamessina
Thanks Robert! I love this training journaling- first time I've done it!

Today I rested from a heavy training and did light abs/core. Legs feel a bit sore today- had Vega Electrolyte Hydrator today and an amazing roasted root vegetable dish for dinner with sautéed swiss chard.

50 hollow rocks
20 V Ups
15 Pushups
2 (30 second) planks
15 handstand pushups

Week 3, Day 1

Posted: Tue Jan 17, 2012 8:05 pm
by Jamessina
Exhaustion has set in after a stressful day at work, and arrive home to complete the second half of my day. Training was very light, and was whatever I could fit in at home.
Spending the evening preparing quinoa, energy bars and wild rice for the next couple of days which will also be busy. Hoping to get to either a 9PM workout tonight or a 6AM tomorrow morning.

50 hollow rocks was all I could fit in today

2012 goal: Muscle-ups
Working on getting off the band for dips and perfecting my pushup. I will get those muscle ups before the summer!

Had little time to eat today, and only had fajita veggies, avocado and water/green tea during the day, and a salad of romaine, tomato and onions with falafel for dinner. Feeling less hydrated today and need tons of fruits tomorrow. Preparation is key, and I didn't have it today. The longer I write, the more inspired I am to get my butt to the 9PM tonight.


UPDATE: I went to the 9pm class! TABATA with holds in between:
8 rounds, 20 seconds each, with 10 second hold in between

Chin above the bar
Pushups, chest to mat
Bonus round: hollow rocks

Had vega Pre workout energizer before, and both recovery drink and shake afterwards. Was truly my stronger workout yet.

Re: Jamessina's Training Journal

Posted: Wed Jan 18, 2012 5:59 pm
by C.O.
SAD= standard American diet haha love that acronym.

Week 3, day 2

Posted: Thu Jan 19, 2012 2:44 pm
by Jamessina
With the inspiration of a 9pm workout the night before, I went to an 8pm class on Wednesday evening.

1000m row
Pushups with rotation
Leg swings

Workout- and this one was nuts-
2 cumulative minutes of l-hold position on parallels
20 cleans (55lbs for me)
40 burpees
30 toes to bar
20 pullups

15 minutes to complete, otherwise burpees on the minute. I completed in 14:35

The recovery shakes have been incredible for me. No soreness the day after. Stronger than ever on my pullups, very exciting!