lobsteriffic Posted January 23, 2010 Share Posted January 23, 2010 Wow, that is quite the workout! Link to comment Share on other sites More sharing options...
MaryStella Posted January 23, 2010 Author Share Posted January 23, 2010 yeah i am feeling pretty tired today after it! Link to comment Share on other sites More sharing options...
Rob PMFF Posted January 23, 2010 Share Posted January 23, 2010 Seems like when you do a rapid succession of weight based exercises, (like what I think crossfit is, correct me if I'm wrong) you don't need much more cardio. Is that the case? You do some serious stuff. I'm curious as to what your resting heart rate is. 50s? 40s? Link to comment Share on other sites More sharing options...
MaryStella Posted January 24, 2010 Author Share Posted January 24, 2010 Crossfit is constantly varied functional movements performed at high intensity. I'm a crossfit trainer. but what does that mean? It means we don't use machines. we train for 10 fitness elements. not just "strength" or "cardio", although we do include both of them. Along with other things like agility and coordination. A lot of the workouts are what you described "metcon" metabolic conditioning using weights in a rep scheme as fast as possible. Crossfit is used a lot by military, police and fire personnel. www.crossfit.com posted the workout of the day everyday and has a ton of exercise demo videos etc. I was introduced it when I was fighting. A lot of fighters use it to train. I've recently had shoulder surgery so Im doing some endurance work right now as i plan on doing some road races soon. So i am doing a lot of the programming from crossfit endurance. www.crossfitendurance.com. I don't have a heart rate monitor so i am not sure what my resting heart rate is. Hope that helped! Link to comment Share on other sites More sharing options...
MaryStella Posted January 24, 2010 Author Share Posted January 24, 2010 Taking a rest day today. Had one scheduled anyay and feel like I need it. I was very tired yesterday so I slept in a bit this morning. cooked some good food and now am going to get started painting again. this time the hallway. VEGA WFO w/coconut waterSprouted Grain Bagel w/EBTempeh Scramble w.spinach onions garlic red pepperRoasted Yams, Broccoli and CauliflowerPeanutsOJSplit Pea Soup Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 24, 2010 Share Posted January 24, 2010 yay for rest days. is your appetite back? Link to comment Share on other sites More sharing options...
MaryStella Posted January 25, 2010 Author Share Posted January 25, 2010 @viva - Not much of a rest day as I am painting but technically I didn't train today. I did get my appetite back. Honestly I think it was a symptom of overtraining a bit. I was getting super tired the last couple of days and I just think that had something to do with it. I need to work on getting more sleep this week. Link to comment Share on other sites More sharing options...
chewybaws Posted January 25, 2010 Share Posted January 25, 2010 Are you painting your whole house? Come over and do my room for me, it's horrid!! Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 25, 2010 Share Posted January 25, 2010 Hope you had a nice "rest" day and enjoyed sleeping in! Link to comment Share on other sites More sharing options...
aluck Posted January 25, 2010 Share Posted January 25, 2010 As always, thank you, needed motivation, found it in your blog as often I do. You rock girl! Thank you. Link to comment Share on other sites More sharing options...
MaryStella Posted January 26, 2010 Author Share Posted January 26, 2010 I think I am done with the painting except for some touch up work for awhile. I am happy about that! Really tired again all day today. Didn't get great sleep last night. 1.25.10 5x5 weighted step ups onto 18 inch box. 3 minute rest between sets I wore a 20lb weight vest and alternated legs. leg must come to full extension before placing other on the box.Held dumbbells of40,50,60,70,50,20The form was terrible on the 70 so I didn't count that as a work set.I think I am going to train with a weight vest more. Rest 5 minutes 5 rounds for time of 6 pushups9 strict pullups (used small blue band)12 knees to elbows time 12:27 - was losing grip on the bar during K2E. That was rough right after the pullups. My hands were also sore form painting. 5 x 800 meter intervals - 90 second recovery betweentried to maintain pose on treadmill. got video'ed and the form wasn't good so i need to keep working it. set treadmill to run at 8 minute mile pace. so additional time as treadmill getting up to speed1 - 4:132 - 4:163 - 4:114 - 4:115 - 4:14 sprouted grain bagelvega wfo w/coconut waterbananascrambled tempeh with spinachroasted yams and broccolialmondsfrench lentils w/brown ricepeanutsoj Link to comment Share on other sites More sharing options...
MaryStella Posted January 26, 2010 Author Share Posted January 26, 2010 1.26.10 100 Kettlebell snatches for time. 50 right 50 left using 25lb KB (will go heavier next time) time - 5:08 Rest 5 minutes For time: 6 rounds of Box Jump and Over's Get 3 Box's that are 20". Set boxes apart by 3ft. Completely jump over box to jump right over next box, and so on. 6 rounds of down and back box jump and overs. Totaling 6 box jump and overs down and back. time 1:40 not happy with my performance on this. I was not as aggressive as i needed to be with the jumps. I would stutter step or stop set and jump which is why i had such a slow time. I needed to be more confident that I was going to clear the box. Gotta train this more. Time trial - run 15 minutes 1.7 miles 1 minute surrenders w/25 overhead 30 burpees abmat situps VEGA Sport w/coconut waterVEGA WFO w/coconut waterTofu w/oj,soy,garlic,ginger marinadeLentils and Brown RiceAlmondstempeh baconsauteed zucchinipeanuts Link to comment Share on other sites More sharing options...
MaryStella Posted January 28, 2010 Author Share Posted January 28, 2010 1.27.2010 Jump Rope - 10 minute mix Bridges 5 x 30 sec hold w/1 minute rest 5 rounds of 1 minuter per round - 30 second rest between rounds AMRAP - 1 minute3 Burpees5 Power Cleans @ 65lbs Total rounds 9 - got to the 2nd power clean of 10th rounds but feel on as my ass! I think I would have finished it otherwise. Running 90 seconds on 90 second off x 6 rounds1 - .222 - .243 - .244 - .225 - .206 - .24 VEGA SPORT / coconut waterVEGA WFO /coconut waterBananaBrown Rice Tofu Mushroom Broccoli CarrotsAlmondsHummus W/ezekiel wrapGrit TofuPeanuts Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 28, 2010 Share Posted January 28, 2010 Hope nothing was hurt in the fall! Link to comment Share on other sites More sharing options...
MaryStella Posted January 29, 2010 Author Share Posted January 29, 2010 @lobster - no i was just fatiguing and form was deteriorating and I was rushing cuz I wanted to finish that round out. 1.28.10 Deadlifts - 120 second rest between sets - bar just felt super heavy today and I was trying to pull 230 off the ground but I just couldn't get it. I was tired and sore going into this one so maybe next time. I normally love deadlifting but i wasn't too happy with my efforts today135x10 185 x8200x5225x1230 fail185x1230 fail135 x13 3 rounds ofhollow rocks - 1 minute 30 sec offL-sits 1 minute - 30 seconds off Muscle Up Transition work (ring pullups, holding up on rings, transition from ring pullups to pushing over the ring practiced on ground) POProw 400 meters16 burpeesrow 350 meters14 burpeesrow 300 meters12 burpeesrow 250 meters10 burpeesdone as a team wod alternating team members. finished out with 5 team burpees. Trigger Point Therapy on legs/feet vega sport w/coconut watervega wfo w/coconut waterbananaThai Tofu, broccoli, peppers, ricesplit pea soupsprouted grain bagel Link to comment Share on other sites More sharing options...
MaryStella Posted January 30, 2010 Author Share Posted January 30, 2010 1.29.2010 "JT" 21-15-9 Handstand push ups - subbed 40 lb dumbbell strict press Push ups Ring Dips - subbed dips from 24 inch box to 18 inch box time 11:15 Rest 5min Bottom to Bottom Tabata Squats. 4x 20sec on, 10sec hold bottom position of squat. legs loves this! handstand pushup with spot - working to get these down holding handstand Run 4x5 min intervals w/3min recovery between rounds. Hold maximal distance possible on each of the 5 min rounds. 1 - .622 - .623 - .604 - .60 just didn't feel good doing these today. not sure if the legs were worn out from the B2B Tabata Squats vega wfo w/coconut watergrit tofubroccoli and carrotssmoked almonds - ate way too many these are yummy!tofu raviols with marinana sauce Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 30, 2010 Share Posted January 30, 2010 Another tough workout! Did you make the tofu ravioli? Link to comment Share on other sites More sharing options...
MaryStella Posted January 31, 2010 Author Share Posted January 31, 2010 @lobsterrific unfortunately I didn't make them I only had about 20 minutes available to prepare and eat dinner so they were soyboy. 1.30.2010 warmup30 wallballs@ 10 lbs - 9 ft target10 pullups green band30 Kettlebell American Swings @ 25 pounds10 pushups Run 10k - used vibram fiver fingers and my right food is very sore. Hard to walk on it. Hoping it feel better tomorrow. I need to get it looked at because it has been bothering me for awhile and I just have been ignoring it. Strength and Conditioning Recovery WOD - CFE recommended to do after long runs and races. not a timed wod and use light to medium weights. I went light as I am was sore before the run and very sore after it! GHD Situps 3 x 15 GHD Hip Extensions 3 x 15 Kettlebell Swings (american) 3 x 15 @ 20 lbs Bench Press 3 x 15 @ 10 lbs Pullups 9 sets of 5 on the green band Tomorrow is going to be a rest day as Im feeling really beat up. I need to do some errands and organize my place but I am going to try to get some extra rest in as I feel I need it. VEGA WFO w.coconut waterTom Yum Vegetable SoupThai Mixed Tofu and VegetablesSprouted Grain Bagelpeanutsdark chocolateveggie burgerlemon cumin tofusun warrior w/soymilk was really hungry today too! Link to comment Share on other sites More sharing options...
chewybaws Posted January 31, 2010 Share Posted January 31, 2010 Hope your foot gets better soon! Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 31, 2010 Share Posted January 31, 2010 Definitely get that foot checked out! If you're training for your half marathon you'll be doing a lot of running and you definitely don't need an injury to hold you up! Link to comment Share on other sites More sharing options...
MaryStella Posted January 31, 2010 Author Share Posted January 31, 2010 thanks guys the foot is killing me today so i guess I should get it check out. I don't really want to but it is hard to even walk today. The reason I have been avoiding it is because I don't want to be told not to run etc. Link to comment Share on other sites More sharing options...
vivalasvegans Posted February 1, 2010 Share Posted February 1, 2010 i hope your foot is ok. honestly, those vibrams scare me, i'm sure that's not it but they do. good luck at the doc's! Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 1, 2010 Share Posted February 1, 2010 Hope there's no sprain or fracs or anything! How do you like those burpees? The woman in my FD who's in charge of Health & Fitness or whatever is big on those. She sent out this burpee challenge over email a while back, where you do 1 on day 1, 2 on day 2, 3 on day 3, and so on and so on. I didn't really get into it though. Probably should have, but exercises like that that jolt you around tend to give me a headache. Link to comment Share on other sites More sharing options...
MaryStella Posted February 3, 2010 Author Share Posted February 3, 2010 2.1.2010 Clean & Jerk 5 reps @ 25,45,50,55,60,65 - working form Front Squat - 2 reps @ 65,85,105,115 30 seconds on 30 seconds off for 8 rounds - Double Unders Muscle Up Practice Rower - 1 minute ladderwork:rest1:11:501:401:301:201:101:201:301:401:501 distance - 2,751 - beat previous effort by 101 meters but i think I could have done better I was very distracted with others at the gym talking to me etc. 5 rounds for time of 10 GHD Situps 15 GHD Hip extensions 20 10 lb med ball slams rest 2 minutes between rounds 1 - 1:142 - 1:143 - 1:174 - 1:145 - 1:24 Tempeh BaconVEGA WFO w/coconut waterFrench Lentils w/ Brown RiceRoasted Yams & RuttabagasBananaPeanut & Yam StewGrit Tofu 2.2.10 Floor Press 5 reps @45,64,85,95,100 "thirteen"13,7,6Pullups w/ blue bandDips on 24 inch box to 18 inch boxPushups time 6:48 3 rounds ofHollow Rock 1 minute, rest 30 secondsSupermans 1 minute rest 30 seconds Run 400 meters x 6 - done on treadmill @ 7:30 pace vega wfo w/coconut waterred beans & brown Ricesmoked almondsLentil Soup w/KaleTempeh BaconVanilla Tofu Link to comment Share on other sites More sharing options...
MaryStella Posted February 3, 2010 Author Share Posted February 3, 2010 i hope your foot is ok. honestly, those vibrams scare me, i'm sure that's not it but they do. good luck at the doc's! yeah im a bad girl and I didn't call the doctor yet. I think your right about the vibram five fingers. I can't maintain really good form running and I started running weird on my 10K to keep my weight off the part of my foot that hurt. So now other parts of my foot hurt too. That is why I am buying inov8 to run in. They are still barefooting shoes but they have more protection than the five fingers do. Hope it goes well Link to comment Share on other sites More sharing options...
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