MaryStella's Triathlon training crossfit endurance

[MaryStella]

10.4.9

 

VEGA WFO w/ Coconut water

Curried Tofu and tempeh scramble with zucchini

PIneapple, mango, grapes, flax, coconut water, Yogurt

 

10 minutes arm bike

 

Bicep Curls 15 lbs 2 x 15

 

1 arm rows 25 lbs 2 x 15

 

Superset of : on weight assistance machine

Dips 2 x 15

Pullups 2 x 15

 

Seated Machine Rows

1 x 15 x 40

1 x 15 x 50

 

Triceps Pushdown Rope

2 x 15 x 20 lbs

 

Rotary Chest

2 x 25 x 25 lbs

 

Lat Pulldowns

1 x 10 x 40

2 x 15 x 50

 

Front Squats

45 x 10

55 x 5

65 x 5 x 5

70 x 5 x 2

 

Back extensions

3 x 15

 

Decline Bench Situps 3 x 15

 

 

My form was not close to pose running and at this point the pose running is very tiring to me to try to maintain. I'm going to start my drills tomorrow.

[aluck]

Love the front squats. How do you put your hand grip?

[MaryStella]

Normally i would do them with a "clean" grip. But that's too much stress on my shoulder post op so lately I've been doing them with the cross hand grip.

 

Not sure about this pose running. It is making me sore and I can't maintain it for distances. I talked to a Dr. about it today and he wasn't a fan of it and said I should try it for awhile and if it doesn't improve ditch it and I'm feeling the same way about it.

 

10.5.9

 

15 minutes arm bike

5 mile Hill run

 

banana

vega wfo w/ coconut water

vibrancy bar

1/2 nectarine

Edamame, Corn, Sesame Salad

Roasted Yellow & green beans

Carob almonds

Granola w/ Soy yogurt

Red Bell Peppers stuff with chickpeas, whole wheat cous cous, onions with tomatoe sauce

Roasted asparagus

[MaryStella]

10.6.9

 

Shoulder Rehab - 1 hour

10 minutes Jump Rope

Box 12 inch - side jumps - 10 each side x 3 rounds

 

Situps 50

Front Squat - 45 x 5

front squat - 65 x 5

 

situps 50

Front Squats - 65 x 5

front squst 70 x 5

 

situps 50

front sqauts 70 x 5 x 2

 

situps 50

 

front squats were all done ATG. Situps on small ab ball.

 

VEGA WFO w/ coconut water

Banana

Corn Edamame sesame salad w/ roasted asparagus and green & yellow beans

Granola w/ Soy Yogurt

Vibrancy Bar

Popcorn

Eggplant, Pepper, Potato, Carrot Stew

[robert]

Yo!

 

Just dropping in to say hi

 

How is everything going?

 

Loving seeing all the Vega products you're consuming...just like me!

 

How far are you from Boston? Pretty far?

 

RAINRA, Octo and his wife and I will all be at Boston VegFest which has like 15,000 people there!

 

Should rock!

[MaryStella]

Hey RC!! - Octo told me about the vegfest but I'm not sure if I can make it with it before over Halloween. Boston is about a 6 hour drive for me. It sounds like an awesome time! Oh and I am addicted to VEGA. Seriously I think I am.

 

10.7.9

6am

Arm Bike - 10 minutes (just to get the blood flowing stayed away from upper body today trying to rest it up a bit as i have two bid rehab days back to back starting tomorrow)

 

Run 1 mile - flat

Run 1 mile - Varying from 6 - 12% grade on treadmill. Tried to main 12 then 10 then 8 and finally 6 for as long as possible. going down to the flat to cool down after that hike felt a downhill.

 

5pm

Jump Rope - 5 minutes

squat (touch ground) vertical jump with overhead clap 3 x 15

Broad Jumps 2 x 15 (landing was hard on my right leg for some reason)

Jumping Jacks - 1 minute

X-Jacks (jacks with vertical jump) 2 x 15

Leg Switch Outs on 12 inch box - 1 minute

Walking Lunges with 15lb DBS each hand 15 steps each leg

Reverse Lunges with 15 lbs DBs 15 each leg

High Knees (in place) 1 minute

super set - 2 rounds

Side Lunges onto 12 inch box - 15 each side x 2 rounds

Leg Lifts 50 reps x 2 rounds

Lunge, Lunge, Squat x 15

Cross Knee Crunches x 50

Lunge, Lunge, Vertical Jump x 15

In and Outs off bench 2 x 25

Lunge, Lunge, Broad Jump x 10 (was going for fifteen but my last few jumps were ugly and I was not landing well so played it a bit safe)

flutter kicks x 30 seconds

 

Banana

VEGA WFO w/ Coconut Water

Granola w/ Soy Yogurt

Tofu, Rice, Veggies - thai curry

Carobed almons

Vibrancy Bar

Butternut Squash with vegetarian Haggis

Hemp Bagel with Peanut Butter

[lobsteriffic]

Wow, what a workout!

[MaryStella]

HHmmmm maybe this is why I'm so tired.

[steffapeppa40]

I'm tired just reading it!

 

vegetarian Haggis, eh? hmmm.

[vivalasvegans]

yeah, it makes me tired too

 

i got my boss vegan haggis last year, he loves it now

Broad Jumps 2 x 15 (landing was hard on my right leg for some reason)

fun?

[mikkei]

Damn, that's a lot of leg work there! I did leg stuff the last two days, and looking at this makes me cringe. haha. Keep up the good work!

[MaryStella]

Guess I should have said Vegan Haggis. Just assumed it was understood but to be clear it was vegan. It was good and a nice change. Not something that I usually have.

 

Did more legs this morning as I felt great when I got up but I am feeling it now.

 

Run 1 mile - warmup

hill repeats - maintaining speed

 

400 meter hill repeat at 3% grade 400 meter recovery on flat - 2 rounds

400 meter @ 5 % grade - 400 meter recovery

400 meter @ 6 % grade - 400 meter recovery

sprint to finish for 5K distance

 

Shoulder Rehab - 1 hour - now that I am increasing the weights I'm feeling it which I love!

 

arm bike 10 minutes - 3.3 miles

band resistance work, pulley work

body blade x 30 seconds x 6 - this stabilizer exercise kills me every time. I am getting better at it but what an asskicker!

external rotation exercises

bicep curls 2 x 15 w/ 15 lb dumbbells

1 arm rows w/ 25 lb DBS 2 x 15

Lat Pulldowns - 50 lbs x 2 x 15

Tricep Pulldowns 2 x 15 x 25lbs

overhead tricep extenstion 2 x 15 x 20 lbs

Rotary chest - 30 x 20, 40 x 10

rotary back row - 25 lbs 2 x 15

Dips w/ assistance

weighted punches

throwing weighted ball against trampoline

 

If I hold up later today I might throw in a CF WOD.

 

VEGA WFO w/ Coconut Water

Grape, Mango, Pineapple, Flax Smoothie

Tofu, Brown Rice Veggie (mushroom, onion, carrot, broccoli) stir fry

[MaryStella]

I did put in a crossfit wod for my third session yesterday. I did ok but I know I could have done better if I wasn't fatigued already. I did

 

Jump Rope - 5 minutes to warmup

 

"Annie"

 

Dropset Couplet of 50,40,30,20,10 for time

Double Unders

GHD Situps

Time: 26:56

 

Chili

Hemp Bagel with Peanut Butter

 

10.9.9

Skipped the am workout today so that I would only have two instead of three sessions today

 

Hummus & Steamed Broccoli

VEGA WFO w/ Coconut Water

Pizza - onion, mushroom, red pepper, broccoli, artichokes

[lobsteriffic]

Mmmm...that pizza sounds so good!

[MaryStella]

Yep It was a yummy meal.

 

I put in an hour shoulder rehab session. Started adding in some complex movements not just isolation exercises now. My shoulder is still weak and not up to par but it has come a long way. I go back to the surgeon this week for a checkup.

 

Additional work

Run 1 mile

Back Extension 3 x 15

Bench Press w/ Dumbbells warmup with 5 x 5

10 x 20 x 3 - I really felt this in my shoulder not sure if i am ready for this movement yet so I kept it light

Run 1 mile

pullups with band assistance 3 x 15

 

Also had

Granola w. Soy Yogart

Chickpeas Picadillos (brown rice, tomatoes, onions, apple, carrots, garlic)

 

10.10.9

 

Took another 2 hour pose running class this morning. I still get really fatigued quickly while pose running. I have been incorporating short bursts of it into my regular running. I basically do it as long as I can stand too and then I switch back. I am not sure at this point if I will keep doing it or not. I want to give it more of a short before I decide.

 

WOD: For time

Run 1 lap

50 squats

 

Run 1 lap

50 squats

 

Run 1 lap

50 squats

 

Run 1 lap

50 squats

 

Run 1 lap

 

Time 13:47

My legs were smoked after this

 

VEGA WFO w/ Coconut Water

Hummus w/steamed broccoli

Ceci picadillo

cashews & peanuts

Vibrancy bar

Sprouted Grain Bagel

Tempeh Bacon

Carobed almonds.

 

I planned on taking a rest day tomorrow but I will see how I feel in the morning.

 

Went to see Capitalism:A love story today and I thought it was really well done. I recommend it. For anyone who has seen it when they are talking about the town of wilkes-barre in it that is where I live.

[MaryStella]

Taking a rest day today. Tired and sore and don't really have time for a workout. Have a wedding to attend later in the day. I hope they will have decent vegan food for me but I'm packing some stuff myself just in case. I have my crossfit level 1 certification coming up for two days next weekend so I need to get reading my huge training manual.

[MaryStella]

Wedding was really nice. But it left me really tired. I drove at least 5 hours and only slept 4 last night so I was hurting all day at work today. Luckily there was food I could eat however my protein intake was lower than it normally would have been. I was happy to received a fruit platter and a dish full of grilled veggies instead of a dish of pasta. That was so nice. Didn't do any metcon today just didn't have the energy for it but I did get a wuick workout in.

 

VEGA WFO w/ Coconut water

Banana Walnut muffins w.Choc chips - soy and oat flour

Hummus with Steamed Broccoli

Red Bell Pepper stuffed with quinoa, kidney beans and salsa

Spinach Salad (small)

 

Jump Rope - 10 minutes (warmup)

Front Squats

45X 15 (warmup)

65 x 8

65 x 8

Plank Hold - 1 minute

65 x 8

Plank Hold - 1 minute

65 x8

PLank Hold - 1 minute

65 x 8

PLank Hold - 1 minute

Plank Hold - 1 minute

 

Back to shoulder rehab tomorrow and surgeon on wednesday. Still need to read my crossfit training manual. The thing is huge!

[lobsteriffic]

Good luck with the certification!

[MaryStella]

10.13.9

 

VEGA WFO w/coconut water

Soy Yogurt and Granola

Quinoa. Kidney Beans and salsa

Hummus with Steamed Broccoli

VEGA Vibrnacy Bar

Tofu Scramble w/ Spinach

Banana

Sprouted Grain Bagel

Peanut butter with Chocolate chips

 

1 hour of shoulder rehab - started putting weight overhead today for the first time since surgery. My shouder is a little sore today. I go back to the surgeon tomorrow.

 

Jump Rope - 7 minutes

Tabata 8 x 20:10

Squats

Situps

Switch outs on 12 inch box

 

Back Extensions - 3 x 15

Band assisted Pullups 3 x 15

[mikkei]

Nice workouts! I really admire your consistency!

[MaryStella]

Thanks!

warmup - Jump Rope 5 - 10 minutes

Run 2 laps

 

4 rounds for time of

 

Run 2 laps

30 pushups (first 2 rounds) 30 Pullups ( last two rounds)

Run 1 lap

10 Burpees

 

2 minute rest between rounds

 

Round 1 - 6:28

Round 2 - 6:50

Round 3 - 7:36

Round 4 - 7:25

 

This was really tough. It was really cold to be running outside which didn't make it easier.

 

I went to the surgeon for a followup appointment today and he released me to start working back into my regular routine. I just have to start with light weight and work up. I think I overdid it at CF tonight though because my shoulder has been sore ever since. OH NO!! Sometimes I am overly eager.

[MaryStella]

I really overdid it last night my shoulder is still sore. I had rehab today so my therapist who is awesome worked on it for me which helped a bit. I had ice on to try to get the swelling down. that was too much too soon too fast so I need to scale back and no and when it feels better ramp up slowly this time.

 

1 hour shoulder rehab - took it lighter than normal because of the shoulder. I have another session tomorrow but I might reschedule per the trainers suggestion if it is still sore. Hopefully it will not be. I have my crossfit level 1 certification class this weekend so I will be driving out to Montclair NJ tomorrow. Really looking forward to it. Hopefully my shoulder will not limit my participation too much. (any food recommendations welcome, Im packing food but if there is some nice vegan food in the area I would go out)

 

 

Jump Rope - 10 minutes - warmup

 

Box Jumps - 20 inches (lower than normal so it felt weird but I didn't have time to adjust the boxes today)

 

Uneven Squats - 1 legged

15 x 4 each leg

 

Back Extensions 25 x 5 (im showing improvement in my my endurance for these FINALLY!)

 

GHD Situps 15 10 10 - these are still tough

 

Leg Lifts 25 x 4

 

VEGA WFO w/ coconut water

Granola w/ Soy Yogart

Brown Rice, Veggies, Beans

Vibrancy Bar

Tempeh Bacon

2 slices roasted vegetable pizza

[lobsteriffic]

Take it easy on that shoulder!

[steffapeppa40]

Good luck with the certification----I'm not really familiar w/Montclair-sorry. I wish I could help you out as far as restaurants go. I'd be Googling just like you.

[steffapeppa40]

http://www.veggieheavennj.com/index.php?p=1_4_Montclair

 

first place I found!