lobsteriffic Posted October 27, 2009 Share Posted October 27, 2009 at the risk of sounding like a nag, take it easy on those squats - you still need to heal! Link to comment Share on other sites More sharing options...
MaryStella Posted October 28, 2009 Author Share Posted October 28, 2009 your right. I just have such a hard time listening. I'm sitting here with ice on my shoulder right now as I think I overdid it again. warmup Jump Rope - 5 minutes20 squats 45 x 10 - back squat - did not feel good on the shoulder so i changed the rest to front squats Front Squats65x570x575x580x585x3 x 290x3 x 4 VEGA WFO w/coconut waterVibrancy BarRed Beans, TVP and roasted asparagusGranola and Soy YogurtTempeh Bacon, Steamed Broccoli and Cauliflower w/ Hummmus and Baba GanoushCarob Almonds Link to comment Share on other sites More sharing options...
MaryStella Posted October 29, 2009 Author Share Posted October 29, 2009 10.28.9 Jump Rope - 5 minutes warmup "Crawl"1 minute each exercise for 6 rounds. 1 minute break between roundsAb Mat SitupsPlank HoldHip ExtensionsCross Knee CrunchesGHD Situps VEGA WFOVibrancy BarTofu Scramble with Broccoli and CauliflowerCarob Almons Sloppy Lentils w/ 2 zeke wrapsSpinach Salad I started my training and food blog on cf today so far it is getting views but no one is commenting. Link to comment Share on other sites More sharing options...
mikkei Posted October 29, 2009 Share Posted October 29, 2009 Nice training! I hope that shoulder finishes healing soon, sounds like it was pretty bad. I'm going to the gym tonight to try and mess around with a punching bag. I'll probably make an ass of myself. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 29, 2009 Share Posted October 29, 2009 Cool about the CF log, let us know how that goes! Link to comment Share on other sites More sharing options...
MaryStella Posted November 3, 2009 Author Share Posted November 3, 2009 @mikkei -bare knuckles boxing... that hardcore! @lobsterriffic - i've had a hard time keeping up with updating my cf log. I have to get back at it soon. I have not updated here for awhile either. 10.29.9Shoulder Rehab - 2 hoursCF WOD "Annie" modified due to shoulder painJump Rope 200Situps 50Jump Rope 160Situps 40Jump Rope 120Situps30Jump Rope 80Situps 20Jump Rope 40Situps 10 Time: 9:10 really hungry today not sure why VEGA WFO w/coconut waterVibrancyClif BarTofu Scramble w/Broccoli & CauliflowerGranola w/Soy YogurtSloppy Lentils w/w ezekiel wraps & SpinachCarob Almonds 10.30.9Shoulder Rehab - 2 hoursshoulder sore all dayCF WOD - one shot modified - had to hold continuous motion for max round - no restFront Squats @ 65 lbs 20,12,8Situps - had 725 when I was asked to stop as I could have kept doing these foreverPlank - was asked to stop after 3 minutes. I held for 7 minutes in the past so this could have gone longer.Squat hold - close to 2 minutes - that was a good burn VEGA wfo w/coconut waterTofu scramble w/spinach and peppersGranola w/ Soy yogurtTempeh BaconCarob Almonds Carved Pumpkins at night! 10.31.9Slept in - really tired but shoulder felt good so I needed to take care of that and made it hurt (Sometimes I am stupid!)Enter the CF WOD Treat. warmup - jump rope - 2 minutes jumping jacks - 2 minutes - 1 minut high knees and buttkickers FOR TIME:25squats25 pushups25 pullups25 situps50 squats50 pushups50 pullups50 situps75 squats75 pushups75 pullups75 situps Time:25:12 Then on a C2 rower6 x 500 meter repeats1 - 2:35 only 30 second rest because i screwed up2 - 2:293 - 2:264 - 2:245 - 2:266 - 2:22 These felt great. Except my shoulder has hurt for days after work and still hurts. I am icing it right now. VEGA WFO w/Coconut WaterTofu Scramble and Tempeh BaconSprouted Grain BagelBananaPumpkin Curry w/ Brown RiceChili w/ Corn ChipsBean, Pepper, Corn SaladVegan Enchildas4 Peanut Butter CupsPumpkin Brownie All of the yummy vegan food was from a halloween party. It was so awesome to have enough vegan friends that you can just have a party and be able to eat multiple dishes. Not my healthiest food day for sure though. 11.1.9 rest day diet wasn't the cleanest again today. I felt like I was craving carbs. Probably from the party the night before. VEGA w/coconut waterSprouted Grain Bagel Tofu w/soy sauce and nutri yeastBroccoli - sauteedVegan Pizza w/ broccoli, mushrooms, red peppers, onionsCarob Almonds 11.2.9 4 x 800 repeats runningwarmup - jog 3 laps (.6) course is actually .60 instead of .50 and it has a little hill that i pass through 3 times so my times are a little higher than a strict 800 track loop 1 - 4:142 - 4:153 - 4:364 - 4:16 I did this WOD by myself except for repeat 4 which ArmyBill was kind enough to run with me. Hence the better time with someone to push through with. VEGA WFO/Coconut WaterGranola w/ Soy YogurtBrown Rice, Tofu, Broccoli, Mushrooms Carrots and onionsVeggie BurgerVibrancy BarMorroccan Stew Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 3, 2009 Share Posted November 3, 2009 7 minute planks...you must have abs of steel! Link to comment Share on other sites More sharing options...
mikkei Posted November 3, 2009 Share Posted November 3, 2009 I actually used hand wraps, but still messed up my hands from it. Maybe they need to be tighter. Great training log. Glad you remembered all that. Do you use a notebook or something to keep track of what you do? I'm jealous of all those tofu scrambles. That's good stuff. I should probably be keeping track of my food intake. Maybe I will. Link to comment Share on other sites More sharing options...
MaryStella Posted November 3, 2009 Author Share Posted November 3, 2009 @lobsteriffic - yeah core is a strong point for me. Training to get hit through really tightened it up for me. I used to train my planks on a wobble board which makes them much tougher so when i do them with the wobble board they are easier and I can do them longer. It is usually my lower back that hurts when I drop not my abs. @mikkei -I used to put sports tape over my wraps that holds them in place. Yes I keep a notebook that I write all of my training and food intake. I started doing this when a former coach used to give me crap about not getting enough protein being vegan so i tracked how much protein i took in and shut him up and the habit stayed with me because this way I can see the gains in the strength, endurance etc. Or if I see decreases I can take a look at my food intake, rest/recovery etc. and take a look at what is going on. I note if I am ill or any comments like that. It really helps to tighten up your training in my opinion. If you don't write it down so you can reference it than you are guessing a bunch of the time and I think people tend to guess in their favor. (their weights are higher, their rests are shorter, their times are better etc.) So personally I write it all down to see where I am really at. I now that tendonitis in my surgical shoulder. I am icing it to try to get it back in line a bit. Disappointing but it came into perspective when I was told it is only 2 months post op and that isn't a lot of time for the work I am doing. Soooo I have to try to be good once again for a little while longer. Link to comment Share on other sites More sharing options...
MaryStella Posted November 4, 2009 Author Share Posted November 4, 2009 11.3.9 VEGA WFOw/Coconut WaterMoroccan StewGranola w/ Soy YogurtHummusw/Steamed BroccoliCarob Almonds the 3.0 .0 .0 Row 3000 meters15 box jumps @ 24 inches150 situps15 box jumps @ 24 inches150 situpsRow 3000 meters Icing my shoulder down now. Link to comment Share on other sites More sharing options...
mikkei Posted November 4, 2009 Share Posted November 4, 2009 Nice row. I better do some of that today. What's in your Moroccan stew? I bet it's good. Link to comment Share on other sites More sharing options...
MaryStella Posted November 5, 2009 Author Share Posted November 5, 2009 11.4.9Moroccan stew is onions carrots red pepper garlic ginger cinnamon cumin paprika tumeric cauliflower chickpeas tomatoes peas raisins. its pretty awesome! Shoulder is still sore but getting better. Although when i was re racking the bar after a set of front squats it feel off the stand onto my surgical shoulder. that was scary. need to get some ice on that. CF WOD For time Row 400 meters16 GHD situpsRow 350 meteres 14 GHD situpsRow 300 meters12 GHD SitupsRow 250 meters10 GHD situps Time 8:50 Front Squats - 65 x 5 x 8 VEGA WFO w/ coconut waterGranola w/ soy yogurtTofu Scramble w/ curry cauliflower, carrots, peppers onions garlic Vibrancy BarVegetable Soup (carrots, onions, cauliflower, broccoli, tomatoes, black beans) Link to comment Share on other sites More sharing options...
mikkei Posted November 5, 2009 Share Posted November 5, 2009 Awesome stew. Awesome workout. I just looked up GHD situps on YouTube. They look hard! I'm gonna have to try them. Do you know what GHD stands for? Link to comment Share on other sites More sharing options...
MaryStella Posted November 5, 2009 Author Share Posted November 5, 2009 Yeah they are one of the toughest ab exercises I've ever done I think. GHD stands for Glute Ham developer. or as some call them destroyers. They are called this because on the down motion your knees are bent then when your at the bottom you pop your knees to push with your legs (glutes/hamstrings) to start the motion to bring yourself back up. I would make sure you have a decent amount of hip extensions and hip-back extensions before you do these (25 - 30 consecutive) if your form is wrong you can hurt your lower back which I know sometimes bothers you so be careful. I usually get pretty dizzy and sick feeling if I do enough of these. That being said I really think they are an excellent exercise. Link to comment Share on other sites More sharing options...
Vegan Joe Posted November 5, 2009 Share Posted November 5, 2009 You Girl, make me feel inadequate. Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 5, 2009 Share Posted November 5, 2009 OK I was curious too and had to look them up - yikes! Link to comment Share on other sites More sharing options...
Vegan Joe Posted November 5, 2009 Share Posted November 5, 2009 OK I was curious too and had to look them up - yikes!Yeah, I can imagine not being able to get back up, and being stuck there till some one strong enough to get me out comes along. Link to comment Share on other sites More sharing options...
MaryStella Posted November 5, 2009 Author Share Posted November 5, 2009 Your all making me laugh. They are not that tough! Link to comment Share on other sites More sharing options...
MaryStella Posted November 5, 2009 Author Share Posted November 5, 2009 Had a re-evaluation at rehab today. The surgical shoulder is still weak in certain ranges of motion so I need to keep at the rehab thing a bit longer. CF later! Link to comment Share on other sites More sharing options...
MaryStella Posted November 6, 2009 Author Share Posted November 6, 2009 11-5-9 jump rope to warmup then Death by GHD... With a continuously running clock do one GHD situps the first minute, two the second minute, three the third minute... continuing as long as you are able. Use as many sets each minute as needed. I sucessfully completed 24 rounds. I timed out on the 25 rounds meaning I was still doing GHD situps but I couldn't get them done fast enought to fit within the one minute time frame. Still a good WOD and a lot of GHD situps which were tough after yesterday. VEGA WFO w/ Coconut WaterGranola w/ Soy YogurtThai Tofu, Broccoli, Carrots, OnionsVibrancy BarSloppy Tempeh Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 6, 2009 Share Posted November 6, 2009 wow, super abs! Is that the sloppy tempeh from Vegan Table? Still haven't tried that. Link to comment Share on other sites More sharing options...
MaryStella Posted November 6, 2009 Author Share Posted November 6, 2009 yeah my abs are a little fatigued right now. Yes it is from Vegan Table. I like it because it is a very quick and easy meal to make. Tried wallballs for the first time in a long time. Did 20 reps of a 10 lb ball at 8 foot target. My legs were smoked from the GHDs and my shoulder was sore from rehab earlier in the day. Need to get the ice on. Will be hitting up wallballs again soon. Link to comment Share on other sites More sharing options...
MaryStella Posted November 6, 2009 Author Share Posted November 6, 2009 11.6.9 Shoulder sore today. Abs too. 1.5 hours shoulder rehab work wodAs many rounds as possible in 20 minutes of:5 box jumps @ 24inches10 Wallballs - 10 lbs ball @ 8 ft target Got 20 rounds in. had some seconds left but knew i couldn't get another round in. Will stick with this level of wallballs until shoulder feels better then I will start working up the weight and distance. vega wfo w/coconut waterthai tofu w.broccoli carrots'granola w/ soy yogurtlarabarcurried red lentil souptempeh bacon Link to comment Share on other sites More sharing options...
MaryStella Posted November 7, 2009 Author Share Posted November 7, 2009 11.7.9 Shoulder still sore but much improved. All the ice is helping. I need to do this as much as I can over the weekend. CF WOD - for time "300" - yes from the movie training 25 pullups50 deadlifts @ 65 lbs50 pushups50 box jumps @ 24 inches50 floorwipers (25lb bar held overhead - 2 count)50 1 arm Kettlebean - Clean & press (all on left arm - non surgical side)25 pullups Time - 19:10 - nope I didn;t get the spartan time of under 18 minutes. Modified the pullups and pushups. First time I deadlifted in a long time. Box jumps were rough after yesterday. The floorwipers were a crusher. Row 2000 meters - 10:40Row 1500 meters - 7:48Row 1000 meters - 5:18Row 500 meters - 2:30Row 250 meters - 1:10 Rest 1 minute between each round. VEGA WFO w/Coconut waterGrit golden bowl tofuSauteed Cauliflower Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 8, 2009 Share Posted November 8, 2009 Wow, looks like a tough workout! Link to comment Share on other sites More sharing options...
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