Jason X Posted March 22, 2010 Share Posted March 22, 2010 4.5 miles offroad with significant hills in under 39 minutes seems like you were cookin'. This rules. I officially have an internet crush on you. Link to comment Share on other sites More sharing options...
MaryStella Posted March 22, 2010 Author Share Posted March 22, 2010 Thanks so much for the kind words about my race. I'm feeling this morning. I swear that recovery wod works wonders. I am ready to hit both and endurance wod and regular cf wod today. Im still feeling good about the race because i was hoping to get it done in 40 not sure i would cuz of the hills but to actually break 40 is making me think this might be a good racing season!! @jason- im blushing. I think your my first internet crush. hee hee! Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 22, 2010 Share Posted March 22, 2010 Congrats on the race - that's an awesome time! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 22, 2010 Share Posted March 22, 2010 congrats again on the race! mary, what do you think it is about the recovery wod that works so well? hope your heel is feeling better. Link to comment Share on other sites More sharing options...
MaryStella Posted March 23, 2010 Author Share Posted March 23, 2010 thanks guys. The recovery wod works because you are using light to medium weights until you feel a burn in the target muscles or for 3 sets of 15. Not a timed wod and it forces the muscles to clear out the lactic acid. 3.22.10Actual felt good except for the heel today. Used ice and rowed for the endurance wod today Bench Press - flat bench - dumbbells30 x 135 x 140 x 145 x 1 50 fail45 x 150 fail 10 - 9 -8- 7- 6- 5- 4- 3- 2- 1Floor Press - 30 lb dumbbellsReverse Burpees (roll off floor to stand in s handstand)time - 11:43 on c 2 rower - 3 Rounds of: 5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds offdistance 1546 meters Worked on kipping pullups Sprouted Grain Bagel w/earth balanceVEGA WFO w/coconut waterLentils & Brown RiceRoasted Yams & RuttabagasChipotle BBQ Tempeh Burgers w/ Grilled PineappleSwedish Fish Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 23, 2010 Share Posted March 23, 2010 thanks guys. The recovery wod works because you are using light to medium weights until you feel a burn in the target muscles or for 3 sets of 15. Not a timed wod and it forces the muscles to clear out the lactic acid. so, in this wod, once you feel the burn, you stop? grilled pineapple sounds pretty yummy. was it? Link to comment Share on other sites More sharing options...
MaryStella Posted March 23, 2010 Author Share Posted March 23, 2010 3.23.10 10 pullups10 box dips 24 inches 2 24 inches 15 back squats @ 65 lbs20 pullups20 box dips 24 inches 2 24 inches 30 back squats @ 65 lbs30 pullups30 box dips 24 inches 2 24 inches 45 back squats@ 65lbs20 pullups20 box dips 24 inches 2 24 inches 30 back squats @ 65 lbs10 pullups10 box dips 24 inches 2 24 inches 15 back squats @ 65 lbs Time 24:20Pullups were done kipping, no support initially then added a small blue band to keep up speed.box dips were done off a 24 inches box with feet on a 24 inch boxwamrup - row 500 meters arm rotations and leg swings my hands are sore from all the pullups. I'm surprised i still have skin on them sprouted grain bagel w. earth balanceVEGA sports peformance protein w/coconut waterbrown rice, tofu, broccoli, mushrooms, carrots onions2 homemade vegan peanut butter cups. - thank you for vegan friends!!! what a delicious treat! Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 23, 2010 Share Posted March 23, 2010 Glad your back at it again. These ups and downs with injuries is aggravating isn't it? But you're definitely a trooper! I "MAY" be trying out crossfit in the near future. Two guys on my crew at work are pushing it like its cocaine. So I might do the 2 week trial. Gonna wait at least until my back stops bothering me intermittently. I don't want to go in there and have them be like "Ok now it's time to deadlift." And me saying "um...no." Link to comment Share on other sites More sharing options...
MaryStella Posted March 23, 2010 Author Share Posted March 23, 2010 thanks guys. The recovery wod works because you are using light to medium weights until you feel a burn in the target muscles or for 3 sets of 15. Not a timed wod and it forces the muscles to clear out the lactic acid. so, in this wod, once you feel the burn, you stop? grilled pineapple sounds pretty yummy. was it? YEP stop if it is burning. Or just do 3 sets of 15. The pineapple was a topping for the bbq tempeh burgers. they were nice. Link to comment Share on other sites More sharing options...
MaryStella Posted March 23, 2010 Author Share Posted March 23, 2010 Glad your back at it again. These ups and downs with injuries is aggravating isn't it? But you're definitely a trooper! I "MAY" be trying out crossfit in the near future. Two guys on my crew at work are pushing it like its cocaine. So I might do the 2 week trial. Gonna wait at least until my back stops bothering me intermittently. I don't want to go in there and have them be like "Ok now it's time to deadlift." And me saying "um...no." I look at injuries as bound to happen and just work around them as much as possible. I am superduper excited to hear you are going to try out crossfit!!!! it is crack!!! Honestly I would take advantage of the 2 week trial because you will be able to tell in that time period if it is for you or not. I wouldn't let the back hold you "back" either because most likely they will have you do "intro" workouts for the first few sessions to see what kind of condition you are in and they are not going to give you loaded movements until they know you have good form. and I am certain they would be able to straighten out your deadlift form when you feel up to doing that again. Any crossfit trainer would be able to program around your back. I have to do it all the time for clients with injuries. what cf are you looking at going to? just curious... let me know what you think of it when you do try it. even if you don't like it. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 23, 2010 Share Posted March 23, 2010 It's located in York County, Virginia, if that's what you mean. Link to comment Share on other sites More sharing options...
MaryStella Posted March 23, 2010 Author Share Posted March 23, 2010 Do you know the name of the crossfit? i've heard some good things about crossfit facilities in virginia. so I'm just wondering if you your going to one of them. Link to comment Share on other sites More sharing options...
MaryStella Posted March 24, 2010 Author Share Posted March 24, 2010 3.23.10 CONTINUED run 5k - treadmill - 27:46 BananaVEGA Vibrnacy barFalafel BurgerBrown Rice Penne with Red Lentil Sauce Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 24, 2010 Share Posted March 24, 2010 CrossFit Hampton Roads http://www.crossfit-hr.com/CFHR_HOMEPAGE.html Link to comment Share on other sites More sharing options...
MaryStella Posted March 24, 2010 Author Share Posted March 24, 2010 @ Rob - I don't know those trainers but they have very good credentials in the crossfit community so I think you would do very well there. 3.24.10pretty sore from yesterday wod so my intensity wasn't the greatest for this wod. warmup - 1000 meter rowarm rotations Turkish Getups - with 20lb KB and 25 lb KB. failed on 30 which I have gotten up before. just felt sore and rushed and not into it. May try more tomorrow. 3 - 5 minutes rounds - 1 minute per exercise with a 1 minute break between rounds 1 - surrenders w/ 25 lbs2 - mountain climbers3 - Abmat situps 4 - Pushups5- 24 inch step ups 1 - 12 12 122 - 33 40 393 - 22 25 234 - 18 20 205 - 13 14 15 3 rounds of 5 minute running intervals out in a park that is used in a few road races coming up. Don't have exact distance but felt good doing it and did it as an out out and back and maintained distance. I ran for the first time today in my new inov8s and i really like them so far!!!!! Still have some foot pain but that is an ongoing issue not related to the sneaks. Sprouted Grain Bagel w/ earth balanceVEGA sport performance Protein w/ coconut waterVega Vibrnacy barBananaFalafel burgerBrown rice penne w/red lentil saucecarob almondsBrown RiceChickpea Roasted Curry Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 24, 2010 Share Posted March 24, 2010 Nice workout! Which curry recipe was that? I'm always trying new chickpea curry recipes...can't find one that is 100% perfect yet. Link to comment Share on other sites More sharing options...
MaryStella Posted March 25, 2010 Author Share Posted March 25, 2010 it is actually a vegetarian rachael ray recipe that a friend of mine printed out and gave to me because she made it and was in love with it. It is very good but I often forget about it because it isn't in one of my cookbooks. It is an eggplant, bell peppers, chickpea, onion curry with roasted red chili paste. and it actually doesn't use coconut milk so it is a little different than a lot of veg curry recipes. i can send to you if you would like. Link to comment Share on other sites More sharing options...
MaryStella Posted March 25, 2010 Author Share Posted March 25, 2010 3.25.10 "kelly"5 rounds ofRun 400 meters30 Box Jumps @ 24 inches30 Wallballs - 14lbs @ 9 - 10 ft Time 34:06 just felt sluggish leg strength wise doing this. VEGA WFO w/coconut waterSprouted Grain Bagel w/ earth balanceBananaChickpea Curry w/ Brown Ricealmonds Link to comment Share on other sites More sharing options...
Jason X Posted March 25, 2010 Share Posted March 25, 2010 Crossfit workouts seem awesome!I wouldn't think they'd get you too big, but some of the dudes in the videos are kinda jacked! Love it!! Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 25, 2010 Share Posted March 25, 2010 I would love the recipe (when you get a chance, no rush)...even though I abhor Rachel Ray, hehe Link to comment Share on other sites More sharing options...
MaryStella Posted March 26, 2010 Author Share Posted March 26, 2010 @jason - I agree. @ lobster - i will email it to you next week. Link to comment Share on other sites More sharing options...
MaryStella Posted March 26, 2010 Author Share Posted March 26, 2010 Jump Rope - 8 minute mix 5 - 30 second bridge holds - 1 minute rest between 100 Kettlebell Snatches - 25 lbs = time 5:45 3 rounds of:1 minute hollow rock 30 second rest1 minute superman 30 second rest VEGA vibrnacy barTempeh BaconBroccoli QuinoaVanilla Tofu Link to comment Share on other sites More sharing options...
MaryStella Posted March 27, 2010 Author Share Posted March 27, 2010 3.26.10 Over head Squats45x145x150x155x160x165x1 for Time21- 15- 9 ofOverhead Squat @ 45 lbsKettlebell Swings @ 44 lbs (american)Time Run 2 x 1 mile Hill RepeatsSet Treadmill @ 7% grade and complete as fast as possibleRest 2 minutes between repeats. 1 - 11:45 2 - 13:40 In New Jersey this weekend for the Crossfit Endurance Certification. Link to comment Share on other sites More sharing options...
Jason X Posted March 27, 2010 Share Posted March 27, 2010 good luck, if you need it, on your certification! Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 27, 2010 Share Posted March 27, 2010 Have fun! Link to comment Share on other sites More sharing options...
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