MaryStella Posted October 16, 2009 Author Share Posted October 16, 2009 Shoulder is feeling much better today. Thanks so much for the link! Gotta get my stuff ready for the cert today! Link to comment Share on other sites More sharing options...
mikkei Posted October 16, 2009 Share Posted October 16, 2009 Dang shoulder. Have fun getting your certification. Is it so you can be a crossfit trainer? Link to comment Share on other sites More sharing options...
MaryStella Posted October 16, 2009 Author Share Posted October 16, 2009 Yeppers! I am really looking forward to it. Not sure if I will get on again until I get home sunday night or monday. Link to comment Share on other sites More sharing options...
MaryStella Posted October 17, 2009 Author Share Posted October 17, 2009 Day 1 of my Level 1 crossfit certification is done and it was AWESOME! All of the trainers there are top notch and it is super impressive to me to learn from the likes of athletes like chris spealler. Workouts:Tabata squats 8 rounds of 20 on 10 offJump Rope - 1 hour (just to keep warm during lunch) "Fran" - modified for 1 armfor time 21- 15 - 9 reps of20lb kettlebell thruster1 arm jumping pullupsTime 3:22 I had to modify because of the shoulder injury but it was awesome to be able to participate in the group WOD. I did ok with all of the training exercises because we were mostly using PVC pipe which is light enough for my shoulder. I finally got good medicine ball cleans down. It was something I never had good form on until today so that was sooooo exciting. Looking forward to DAY 2 tomorrow!!!!! Crossfit has such a great community of people. I love being around people that love to workout hard. Link to comment Share on other sites More sharing options...
mikkei Posted October 18, 2009 Share Posted October 18, 2009 Stoked that there's going to be a vegan crossfit trainer! Link to comment Share on other sites More sharing options...
MaryStella Posted October 18, 2009 Author Share Posted October 18, 2009 me too! getting ready for day two now. This is going to be interesting as Crossfit advocates a Zone Paleo diet. The zone formula can be applied to anything so it can be vegan. Paleo not so much although I do agree with people eating most foods that naturally occur like fruit and vegetables over highly procressed foods. I just think the discussions today will be interesting. While Im talking about food I forgot to add my food from yesterday Tofu ScrambleVEGA WFO w/ Coconut WaterThai Tofu w/ Broccoli, Carrots, Onions, Garlic, PeanutsSloppy Tempehromaine saladCarobed Almonds and from fridayspouted grain bagelthai tofu with curried veggies and ricepeanuts2 slices vegetable pizza (vegan no cheese)vega wforomaine salad w. roasted asparaguspotato gnocchi w/ marinara Link to comment Share on other sites More sharing options...
vivalasvegans Posted October 18, 2009 Share Posted October 18, 2009 your food log is making me hungry. do we get to say how proud we are of you? cuz i am really proud of you. this is so freaking awesome. hope you're having fun over there today. mary, you yourself are a great athlete. i'm interested in knowing how the discussion about paleo goes. Link to comment Share on other sites More sharing options...
MaryStella Posted October 19, 2009 Author Share Posted October 19, 2009 I need to clean up my diet a bit. I would like to eat less grain. Thanks for much for the compliments. It honestly is my hope in life that I could be a good examples of a healthier lifestyle and of what kind of workouts/athletism you can have with a vegan diet. Day 2 of the training went very well! I am OFFICIALLY a Level 1 Certified Crossfit trainer now. So not I get to pass on the message of crossfit as well as the message of veganism. I'm up for it though as I think both are really beneficial to living a healthy FIT life. Today's workout was As many rounds as possible of:11 25lb Kettlebell swings7 Situps got 16 rounds in the 10 minute time cap Also jumped rope for about an hour (some small breaks) Also did a lot of drills and skill today. A little stiff after the car ride we'll see how I feel tomorrow Hope to have time to ice my shoulder later. tofu scrambleojbananathai tofu w/broccoli and carrotsvega wfo w/coconut watercarob almondsvega vibrancy bar2 sprouted grain bagels w/Sloppy Tempeh and Black Beans Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 19, 2009 Share Posted October 19, 2009 Yay!! Congratulations!! Link to comment Share on other sites More sharing options...
MaryStella Posted October 19, 2009 Author Share Posted October 19, 2009 Thanks so much! I just notice i forgot to talk about the paleo discussion. Honestly they focused mostly on eating "Zone" and only mentioned what paleo is and good reasons to do it rather quickly. So that wasn't much of a discussion. Overall the presentation was decent, better than I expected. warmupJump Rope - a few minutes10 Hip Back ExtensionsJog 400 meters WOD: For time: except i forgot the start the stop watch so i have no time for this "event" which was a tough one 21 Hip Back Extensionrun 400 meters18 Hip Back ExtensionsRun 400 Meters15 Hip Back Extensionrun 400 meters12 Hip Back ExtensionsRun 400 Meters9 Hip Back Extensionrun 400 meters6 Hip Back ExtensionsRun 400 Meters3 Hip Back Extensionrun 400 meters My lower back was smoked. I spent most of the run thinking about the upcoming set of extensions. foodVega WFO w/ Coconut WaterVibrnacy BarLeftover tofu scramble (small) Leftover Sloppy Tempeh (Small)Peanut Butter2 veggie burgers w/ Eggplant CaponataBananaGranola w/ Soy Yogurt Link to comment Share on other sites More sharing options...
MaryStella Posted October 20, 2009 Author Share Posted October 20, 2009 10.20.9 No CF today 1.5 hours of shoulder rehab. Shoulder is sore I need to ice it tonight. Getting a little frustrated with how long this rehab process if taking. My shoulder is stonger but still much too weak. Still can't do what I want with it. Sounds like it will be months more. I know it is getting better but I am impatient. 33.30 minute road run on mostly hills. VEGA WFO w/coconut water Vibrancy barTofu, BRown Rice, VeggiesSoy yogurt and granolaFrench Lentils, Brown Rice, Roasted Cauliflower and Broccoli Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 21, 2009 Share Posted October 21, 2009 Sorry to hear about your shoulder troubles. I realize how frustrating that must be for you. You'll be good as new in no time though! Link to comment Share on other sites More sharing options...
mikkei Posted October 21, 2009 Share Posted October 21, 2009 Good luck on your recovery and congrats on your certification! Link to comment Share on other sites More sharing options...
MaryStella Posted October 24, 2009 Author Share Posted October 24, 2009 thanks guys! I had to cover the CF gym the last couple nights so I was pretty tired and didn't post for a few days. But it was super rewarding, I love coaching people through their wods. So here's a catchup post. 10.21.9 VEGA WFO w/Coconut WaterGranola and Soy YogurtTofu, Veggies (zucchini, carrots, broccoli, mushrooms baby corn), Miso Soup (small) Iceburg Salad (small)Vibrancy BarFrench Lentils, Brown Rice, Broccoli WOD:Four rounds for time of50 meters - walking lunges50 situps Time 14:54 10.22.9VEGA WFOw/Coconut WaterSoy Yogurt w/ Granola2 kashi vegetable pockets BananaVibrancy BarTempeh Hoisin, Spag. Squashcarob raisins Shoulder Rehab - 1.5 hoursincreasing my weight and adding more exercisessome plyo pushups, chair dips, overhead med ball throws onto trampoline catching overhead Run 3 laps30 - 24 inch box jumpsrest 3 minutesRun 2 laps20 - box jumps @ 24 inchesrest 2 minutesRun 1 lap10 box jumps @ 24 inchesrest 1 minuteRun 1 lap10 box jumps @ 24 inchesrest 1 minuteRun 1 lap10 box jumps @ 24 inchesrest 1 minute Strict Chest to Bar Pullups w/ band assistance 10.23.9 Chest really sore from plyo pushups and new shoulder work yesterday. Vega wfo 2 kashi veggie pockets (haven't had time to cook this week and almost out of food so cleaning out the freezer , but to the store tomorrow and back to more real foods)granola w/ soy yogurtAcorn Squash stuffed with Black Beans, Onions, Tomatoes, Pine nuts, Vegan Mozz Cheesecarobed raisins 2 hours - shoulder rehab today - felt pretty sore but got through it. Looking forward to resting upper body a bit. CF WOD5 rounds ofHip - Back Extensions 25GHD Situps 20 Working on actively hanging from bar and kipping swings. did a few kipping pullups w. weight assistance from brennan. Link to comment Share on other sites More sharing options...
vivalasvegans Posted October 24, 2009 Share Posted October 24, 2009 how do you like those kashi veg pockets? it seems like your shoulder is getting much much stronger, congrats on your healing prowess! going through this is going to make you an even better coach, i think. Link to comment Share on other sites More sharing options...
MaryStella Posted October 25, 2009 Author Share Posted October 25, 2009 @viva - They are ok. I much prefer to make my own meals compared to eating something like this but they are a decent option when time crunched. 10.24.9 Jump Rope - 5 minutes for warmup 4 rounds for time ofRow 500 metersMedicine Ball Cleans with 10 lb med ball I was really time rushed today so the workout was short. I haven't been rowing or "cleaning" so I wanted to see how my shoulder responded to this kind of work. I kept the cleans very light and made it more of a met con workout. Felt a lot better today but was still a little sore from the plyo pushups. Was planning on taking a rest day tomorrow but i'll see how I feel tomorrow. I also did some hanging and kipping swings off a pullup bar again to work on that with my shoulder. vega wfovibrancy barpotato, carrot, eggplant, chickpea stewcarobed raisins & almondspiece of leftover stuffed squash roasted cashewsbanana Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 25, 2009 Share Posted October 25, 2009 carob covered raisins sound so good! do you buy those? Link to comment Share on other sites More sharing options...
MaryStella Posted October 25, 2009 Author Share Posted October 25, 2009 yes, a health food store by me sells them. You could probably easily find a recipe if you wanted to make them yourself. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 25, 2009 Share Posted October 25, 2009 I should look that up...Glosette Raisins used to be one of my faves in my pregan days. Link to comment Share on other sites More sharing options...
mikkei Posted October 25, 2009 Share Posted October 25, 2009 Damn, those carob raisins do sound good. Hey MaryStella, do you know what an FLR exercise is? I've seen it referenced in a Crossfit-inspired workout routine and couldn't find out what it was. Link to comment Share on other sites More sharing options...
MaryStella Posted October 25, 2009 Author Share Posted October 25, 2009 Yeah I dig Carob because I try to stay away from any caffeine sources and therefore chocolate. (which i do love!) @mikkei - FLR exercise I think stands for a Floor Exercise in gymnastics. Crossfit uses some gymnastic movements in its programming. However to be certain I would have to know more about what the routine you were looking at was. Not sure if this helped? I decided to take a rest day today and just do some cleaning, organizing and cooking around my place and go out shopping to get ready for Halloween my favorite holiday! Link to comment Share on other sites More sharing options...
MaryStella Posted October 26, 2009 Author Share Posted October 26, 2009 rest day food from yesterday 2 ezekiel tortilla with marinara, vegan mozz cheese and broccoliBananaVEGA WFO w/coconut waterSlice of butterbut squash stuffed with brown rice veggie mixturetempeh baconcashewscarob almondssteamed broccoli with baba ganoush and hummus 10.26.9 I decided I am going to add a training log on crossfit.com. I want to interact with the crossfit community outside of my local box more. I also want to promote veganism on that site as I think it is pretty rare there. crossfit approves the zone diet(which can be done vegan) and paleo eating. It will be interesting to see what kind of reactions/comments my log gets there. warmup jog 2 laps CF WOD"Michael"3 rounds for time ofRun 3 laps50 back extensions50 situps time: 27.53 vega wfo w/coconut watervibrancy barsteamed broccoli and cauliflower w/hummus and baba ganoushgranola w/ soy yogurtcarobed almondsbell peppers stuffed with TVP and red beans covered w/enchilada sauceBanana Link to comment Share on other sites More sharing options...
mikkei Posted October 26, 2009 Share Posted October 26, 2009 I think it's a rad idea to start blogging on CrossFit. Spread the good word and show people what can be done on a vegan diet! Keep us updated, or link to it. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 27, 2009 Share Posted October 27, 2009 I think it's a rad idea to start blogging on CrossFit. Spread the good word and show people what can be done on a vegan diet! Keep us updated, or link to it. Ditto! I think it's great for you to represent vegans! Link to comment Share on other sites More sharing options...
MaryStella Posted October 27, 2009 Author Share Posted October 27, 2009 Thanks for your support guys! I didn't start the blog on CF last night. I ended up spending too much time reading others blogs which didn't leave me enough time to start my own. The format they use is two different logs on for actual workouts and thoughts on the workouts and then another nutritional journal for food intake. So I am pondering starting two seperate blogs on there. Personally I would rather but it all in one place so that I could link the food to my workouts like I do on here. the CF messages boards have many users. I'll let you know how it goes! Went to shoulder rehab today. my shoulder has been sore lately I am going to take out the bar hangs and kipping and see if it gets less irritated. I think it is too much stress on it right now. It's disappointed but I don't want to go through all of this time out and therapy to screw it up and have to do it all over again. Have CF later tonight. I'm thinking if giving back squats a try. I've only been doing front squats post op. Link to comment Share on other sites More sharing options...
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