Jump to content

MaryStella's Triathlon training crossfit endurance

Recommended Posts

  • Replies 2.2k
  • Created
  • Last Reply

Top Posters In This Topic

got some sleep and felt a lot better today.




CFE WOD - C2 - Rower


6 X 500 meters w/ 2 min rest between intervals

Cleared 2:30 - 2:40 each one






5 rounds for time of:

400 meter run

95 lb Back Squat x 15 reps


Time: 12.37


did a warmup 1/2 mile jog and some back squats


pullups 3,10,10,10,10,10


situps on ab ball - didn-t track



VEGA WFO w/ Hemp Milk and Coconut Water & ground flax

Trail Mix - Cashews, Peanuts, Pineapple and Sesame Seeds

2 heart thrive - apricot

Tofu Teriyaki w/ Vegetables(broccoli, zucchini, carrots, mushrooms) small salad and small miso soup

Leftover Chili w/ 2 ezekiel wraps

Link to comment
Share on other sites

thanks elitedad!



My arms are sore as i type this. pretty tired again so to bed soon hopefully



run 5k - recovery pace - legs were sore from yesterday


CF WOD w/Jake


As many rounds as possible in twenty minutes of:

20 wallballs @ 10 lbs - 10 ft target

20 Bar Rows @ 65 lbs

20 Bench Press @ 25 dumbbells first round @ 20 dumbbells all other rounds

20 Pullups (kipping)


completed 4 rounds.


Situps on Ab ball - 5 x 25


Tricep overhead Extension 10 Db x 30


Shoulder Stability Circuit - V raise and Rear Delt Raise 3 x 15


25 lb Bar - Upright Row 5 x 10


25 lb Bar - Shoulder Press 3 x 10


Got my pre-op bloodwork done today. The shoulder surgery is starting to feel real now. I hope I can deal with the downtime positively and use it to work on my left arm dexterity and building up my legs. I'm a little worried about how difficult it is going to be not to use my right arm for awhile. I know I can do it, it is just hard to wrap my mind around right now.

Link to comment
Share on other sites





5 min c2 warmup


CFE WOD on c2

20:10 x 8


I couldn't hear my interval timer going off so several times I did the full 30 seconds instead of just 20. Felt strong though so that was good. Still had some energy afterwards so


15 minutes on stair mill



5pm CF WOD


5 rounds for time of


30 Glute Ham situps

25 Back Extensions


Time 18 minutes


I cruised through the first two rounds and then my started feeling it. I had a headache and was nauseated. My fourth and fifth rounds were slower as a result. After completing the WOD I still felt sick for awhile.


Pullups - Kipping - I was doing sets of 10 but lost track of how many rounds as I was talking to people at the gym. It was a good amount though.


Gave me medical history to the surgery center today so the shoulder surgery is really starting to feel more real now. yikes! I know it is for the best though.

Link to comment
Share on other sites

Forgot to post my meals the last couple of days so here they are



VEGA WFO w/ hemp milk and coconut water and flax seed

2 heart thrive apricit

Lentils and Brown Rice

VEGA SI w/ flax, banana, blueberries, peaches, carob and rice milk

Hummus w/ corn wraps

1/2 Sun warrior w/ Coconut Water and Hemp Milk



1/2 Sun Warrior w/ Coconut Water and Hemp Milk

VEGA WFO w/ Hemp Milk and coconut water and flax

2 heart thrive apricot

Hummus and Corn wrap

VEGA SI w/ Coconut Water, Hemp Milk, Flax. blueberries, Strawberries, Carob

Chili with corn wrap


Link to comment
Share on other sites

How did you like that probar? I indulged in a couple while i was out of town, and both times i was mildly disappointed. Maybe i just didn't need what was in em at the time?


Youre such an inspiration, Mary. Thanks for posting your work. Sometimes when I feel like I can't go any further I think about your blog.

Link to comment
Share on other sites

I have liked every probar that I've every had. I think they taste great. the only downside I can see to them is they are about 400 calories so if you trying to watch calories that can be a lot for how small the bars are. I don't calories though so I indulge myself with them.


Thanks for the compliments on my training log. that means so much to me!

Link to comment
Share on other sites



CF WOD "Nate" Modified


As many rounds as possible in 20 minutes of:


4 Shoulder Presses at 45lbs

6 Pullups (kipping)

6 Dips

8 Kettlebell swings at 53 lbs


14 rounds completed.


Then did a team WOD with only enough rest to get through the explanation of it. I love team events though they are so motivating.


Team WOD "No Show"


Walking Lunge 400 ft

Farmers Walk w/ 40 lb Dumbbells

Jump Squats - 400 ft

Tire Flip - 400 ft (250 lb tire)

Backward Jumps - 400 ft

Pushups - 40 (were supposed to be done as claps but couldn't do that with my shoulder)

Bicycles - 200

InchWorms - 100 ft

Laps (400m) - 4

Overhead walk (I didn't participate in this event because my shoulder gives out so my team picked up the slack for me THANKS boys!)


multiple times the number of team members all of the work

we had 4 team members so laps turns into 16 etc.


Every team member much complete at least half of their own burden of each exercise.


Time: 37.35


I can't accurately say what part of the workload was mine but I did do eveything as a lot of more than once.



Vega WFO w/Rice Milk and Hemp Milk & Flax

2 probars

Lentils and Brown Rice

Tofu, Veggies & Brown Rice

3 whole grain carob muffins

Link to comment
Share on other sites

Took at 7-8 mile hike @ rickett's glen today on the falls trail. Lots of climbing up and down. Need to do a bunch of food prep since my shoulder surgery is on tuesday and I won't be able to use my right arm for awhile so I don't know if I will get another workout in today or not.

Link to comment
Share on other sites

spend the day food prepping away. Ate way too much as a result of being the kitchen all day.


VEGA WFO w/Coconut Water

Whole Grain Carob Muffins

Lentils and Brown Rice

Hummus and steamed broccoli

Quinoa w/ black beans, mangos, cilantro and scallions

chickpeas romesco over brown rice & roasted asparagus

Link to comment
Share on other sites

7.20.9 - my last day of training for a bit.


6am - C2 - 30 minutes - recovery pace - 5000 meters


5 pm - CF WOD - "Filthy Fifty"


50 Box Jumps, 24 inches

50 Jumping Pullups

50 Kettlebell Swings - 35lbs

Walking Lunges - 50 steps

50 Knees to Elbows

50 Push Presses - 25 lbs

50 Back Extensions

50 wallball Shots, 10 lb ball at 10ft target

50 Burpees (w/scap pushup and vertical jump)

50 Double Unders


Time: -32.47


Tomorrow is my shoulder surgery, I'm nervous but have prepared as best I can. I'll try to post soon how it goes.

Link to comment
Share on other sites

thanks ladies! got my shoulder operated on yesterday. it is sore but otherwise i am well. able to eat and got some sleep. mostly resting and recovering today. i already look forward to getting this sling off. doing ok with one hand. go back to the dr. next wednesday. watched roberts dvd built naturally today. first time i saw it. it is nice. going to loan it out to friends now.

Link to comment
Share on other sites

of course jw & lots of legs too! looking forward to getting back at it. put ice on my shoulder as much as possible today. tomorrow the bandages come off and i get to see what it looks like. hoping it starts feelung better. trying to rest as much as possible. i already dont care much for the sling and look forward to getting it off. 6 weeks is a long time to have this sling on, trying to practice patience and let it heal.

Link to comment
Share on other sites

bandages are off. still have steri strips over the incisions. much easier to ice this way. the shower felt fantastic. so nice to have the sling off for a little bit. i rode 5 miles on a stationary bike just to get going a bit. my shoulder was bouncing though which i dont know if it should. i think the pain is lessened. it only hurts when i move it the wrong way now. been trying to eat well and get enough protein in. had a lot of vega shakes and fruit. getting as much rest as possible



vega wfo w/coconut water

granola w/ soy yogurt

curried cauliflower frittata

seed crackers

spinach salad with quinoa black bran mangos, cashews , peanuts, scallions, cilantro, pineapple

sun warrior with coconut water

Edited by MaryStella
Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Create New...