vivalasvegans Posted November 8, 2009 Share Posted November 8, 2009 Those GHD are fun. Mary, are you adding anything extra to your diet for inflammation or taking anything naturopathic for your shoulder? Link to comment Share on other sites More sharing options...
MaryStella Posted November 9, 2009 Author Share Posted November 9, 2009 11.8.9 Took a rest day today. VEGA WFO w/ Coconut WaterSteamed Broccoli - Baba GanoushRoasted Butternut Squash & asparagusSweet Potato and Butternut Squash SoupSpouted Grain BagelSun Warrior Coconut water I was adding flax to my smoothies but I haven't been drinking them lately. Mostly using ice every night to try to bring inflammation down. Link to comment Share on other sites More sharing options...
MaryStella Posted November 9, 2009 Author Share Posted November 9, 2009 11.9.9 Run 5 k - 28:35 - time was slow - ran outside in the dark on a trail with the a friend so we were not pushing the pace as we were trying not to fall over obstacles and each other. Felt good anyway though. Did a little warmup running too but didn't track the time or distance of that VEGA WFO w/ coconut waterSun warrior w/coconut waterCumin Lime TofuRoasted YamsDark ChocolateHummus w/ Steamed Broccoli Link to comment Share on other sites More sharing options...
mikkei Posted November 10, 2009 Share Posted November 10, 2009 Nice time on the 5K! Link to comment Share on other sites More sharing options...
MaryStella Posted November 10, 2009 Author Share Posted November 10, 2009 thanks mikkei but i was disappointed with myself. I've run sub 20 minutes in the past when I concentrated on running. But low twenties has been in the recent past. So i'm certain next time I do this I will do much better. I think most of it had to do with the fact I wasn't really pushing becuase of the conditions. So next time... Shoulder is still sore icing it every night. Just got done with rehab.They don't seem to be as concerned about it as I am. Link to comment Share on other sites More sharing options...
mikkei Posted November 10, 2009 Share Posted November 10, 2009 20 minutes is awesome! I'll need to clock myself for that distance. It's been a while since I did any serious running for time. Link to comment Share on other sites More sharing options...
MaryStella Posted November 11, 2009 Author Share Posted November 11, 2009 11.10.9 I did a crossfit endurance workout tonight. I want to start working more of these back into my training. I used to do CFE in the morning and mainsite CF in the evening. I stopped doing that post surgery because I'm doing 1.5 - 2 hours of rehab so I was doing three workouts a day and it was rough. So now I am just doing the rehab and then crossfit at night. I've been modifying a lot of the crossfit workouts because I can't do a lot of them with my shoulder so I think I will start doing more endurance WOD's at night. They are always good painful stuff. Shoulder rehab - 1.5 hours - still sore have ice on again tonight - i'm trying to back off using my right arm a bit during the day to see if it helps. I am wondering if i am just doing too much too soon that it is so sore. Sometimes I'm overly anxious and push it. I have been sore more lately for sure. CF endurance WOD warmup - 1o minute jump rope mixing in double unders, Crossovers, single foot jumping, and running with the rope. 5 x 1000 meter intervals on a C2 rower - 90 second recovery between efforts. need to maintain within a 5 second pace on intervals Time1 - 4:482 - 4:473 - 4:444 - 4:505 - 4:52 cool down - 5 wallwalks - these looked ugly after the intervals. BananaPeanutsVEGA WFO w/Coconut waterRoasted Yams, Butternut Squash, AsparagusTempeh BaconDark Chocolate RaisinsSplit Pea Soup - carrots, potatoes2 Sprouted Grain Bagels - totally craving the carbs! Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 11, 2009 Share Posted November 11, 2009 Great rowing workout! Link to comment Share on other sites More sharing options...
MaryStella Posted November 11, 2009 Author Share Posted November 11, 2009 Thanks Lobster - Im hitting up some more rowing tonight. Shoulder is starting to feel better now that I backed off it a bit. I going to give it abnother day today to recover as I have 4 hours of rehab in the next two days that will be rough on it. @mikkei - timing adds intensity to the works so I can't wait to hear about your race against the clock. Link to comment Share on other sites More sharing options...
vivalasvegans Posted November 11, 2009 Share Posted November 11, 2009 yeah me too mikkei. Mary, how was that trail? hilly? Link to comment Share on other sites More sharing options...
MaryStella Posted November 12, 2009 Author Share Posted November 12, 2009 @vlv - yeah there were some hills but mostly it was the dark and tripping over tree trunks and falling in little holes that made it so slow. 11.11.9 Shoulder is finally starting to feel better which is a relief. I think Im just doing to much too soon so now that I backed off for a few days I am getting some better results. it is still not feeling great but much less pain. I will still ice it down tonight. warmup - jump rope - 5 minutes On c2 rower - 15 minutes for distance - 3042 meters10 minute recovery then20 second on 10 second off for 8 rounds - 781 meters covered - no bad for 3:30 minutes of work. VEGA WFO w/ coconut waterBananaVibrnacy BarRoasted Yams & AsparagusCumin Lemon Tofu w/ pumpkin seed crustBrown Rice, Chickpeas, Peas, Tomatoes, Green Beans, carrots Link to comment Share on other sites More sharing options...
MaryStella Posted November 12, 2009 Author Share Posted November 12, 2009 Just wanted to keep you updated on my CF blog. I finally got caught up to posting me food and workouts and while I was getting views I wasn't getting comments. Today I got my first one and it actually said how interesting it to see the variety of my food and that there is good vegan food. Of course we all know that but I like hearing it from a non-vegan. More Rehab and rowing tonight. Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 12, 2009 Share Posted November 12, 2009 Awesome on the log! Link to comment Share on other sites More sharing options...
MaryStella Posted November 12, 2009 Author Share Posted November 12, 2009 @lobster - yeah i was so excited because I was really concerned I was going to get a lot of negative feedback as the crossfit promotes both the ZONE diet and the Paleo diet. And let me tell you those block counting crossfitters are strict and super into it. I decided to do it just to show that it can be done and to provide some education for those who would give me the negative comments. But so far so good, no negatives yet. 11.12.9Shoulder Rehab - 1.5 hours - my shoulder felt good going in but is sore and tired now. icing it down soon for sure. Warmup - Jump Rope C2 rower Damper @5 Time Trials for distance6 minute TT = 1297 meters3 minute rest4 minute TT = 903 meters2 minute rest1 minute TT = 261 meters30 sec rest30 sec TT = 145 meters15 sec rest15 sec TT = 87 meters 5 minute break then Tabata 20:10 - Squats - and Leg Switch outs on 12 inch box alternating VEGA WFO w/Coconut WaterBananaPeanutsVEGA Vibrnacy BarBrown Rice, Chickpeas, Carrots, TomatoesTempeh Fricasse (carrots, green beans, potatoes, onions, tomatoes) Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 13, 2009 Share Posted November 13, 2009 Yeah, I read on another board that some CFers have a "cult" mentality about the diet...not my words. Nice on the rowing and the tabata squats! Link to comment Share on other sites More sharing options...
MaryStella Posted November 13, 2009 Author Share Posted November 13, 2009 yeah CF gets accused of having a cult mentality all of the time. Link to comment Share on other sites More sharing options...
MaryStella Posted November 13, 2009 Author Share Posted November 13, 2009 11.13.9 - happy friday the 13th!! 1.5 hours shoulder rehab - now that I have been backing off a bit and only doing my rehab shoulder work my shoulder is feeling better. Still icing it down tonight. 3 x 1 mile repeats - it was a nice sunny 65 degree day which is warm in november for where i live so I took advantage of it by getting some outdoor running done. CFE WOD For time: 5 rounds of:50 meters walking lunges20 GHD Situps Time: 14:36 BananaVEGA WFO & Sun Warrior & coconut waterVEGA Vibrancy BarTempeh FricasseSuncakeTofu, Brown Rice, Broccoli, Carrots, Mushrooms Onions Link to comment Share on other sites More sharing options...
MaryStella Posted November 16, 2009 Author Share Posted November 16, 2009 11.14.9 Jump Rope - 10 minutes - mix of skills3 x 1 minute of Hollow Rocks w/ 1 minute rest in between alternated w/ 3 x 1 minute of Supermans C2 Rower 10 x 30cal internals w 10 minutes recovery between each interval d = damper setting 1 2:20 d52 2:20 d53 2:30 d104 2:20 d105 2:35 d16 2:39 d57 2:40 d18 2:36 d39 2:28 d510 2:30 d3 time was a long WOD - i worked on stetches and mobility during restsShoulder Rehab - external rotations w/lb DB ate a lot of fun stuff today, had my dad's birthday party to attend VEGA WFO W/coconut waterCumin Lemon TofuBaked Potato w/earth balanceDark ChocolateRoasted Yams and RuttabagasSauteed CauliflowerCelebration Roast (seitan)Snickerdoodle 11.15.9 Tabata 20seconds on 10 seconds off x 8 rounds for each exercise of Plyometric Pushups on Bar 13 11 12 12 12 11 11 11Thrusters w/ 25 lb bar 10 10 8 7 8 7 8 8GHD Situps 10 10 9 11 9 8 9 7Wallballs - 10 lb ball @ 8 ft target 10 10 7 10 10 11 9 11Jump Rope 30 44 55 55 57 42 65 65 Jump Squats w/25 lb bar on back 10 10 10 7 8 7 8 7 7 7 First time doing thrusters since shoulder surgery. Shoulder is sore need ice tonight. GHD situps I had to get in and out to write down my numbers so sometimes I would miss the start and get less reps. wallballs were super tough after GHD situps. I did not like the jump rope intervals because if you missed the rope at all you really got off track. it was more like a break. The jump squats it was very hard to maintain good deep squats and get any serious height off the ground. my legs were so spent. This is the first time having my shoulder loaded in external rotation it was very hard for me to keep my grip on the bar that way. this is a flexibility I will have to get back. Once I got the bar up there i needed to keep it there the whole time even during the rests. I had so much sweat burning my eyes. It was a rough one for sure today. Rested 10 minutes then c2 rower 2K time trail - 9:54 VEGA WFO w/coconut waterleftover celebration roast, yams, ruttabagas, cauliflowerbananaalmondscumin lime tofulentil soup w/kalesprouted grain bagel Link to comment Share on other sites More sharing options...
MaryStella Posted November 16, 2009 Author Share Posted November 16, 2009 11.16.9 lunchtime endurance wod 5 minutes jump rope to warmup 6 rounds of C2 rower intervals 1 minute on: 3 minutes off damper @ 5 meters covered1 252 2 256 3 2624 2665 2726 265 Tabata sqauts & GHD situps - 1 round - not enough time will completed later after work. Hemp Bagel w/Cashew ButterVEGA WFO w/ coconut waterBananaLentil Soup w/KaleGranola & Soy YogurtLarabarTeriyaki Tofy & Green BeansAlmonds Link to comment Share on other sites More sharing options...
MaryStella Posted November 17, 2009 Author Share Posted November 17, 2009 (edited) 11.17.9 Hemp BagelVEGA WFO w/Coconut waterEthiopian Lentils over QuinoaGranola w/ Soy YougrtLarabarAlmondsChickpeas Romesco Shoulder Rehab 1.5 hours Edited November 18, 2009 by MaryStella Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 17, 2009 Share Posted November 17, 2009 Yum - chickpeas romesco! Link to comment Share on other sites More sharing options...
MaryStella Posted November 18, 2009 Author Share Posted November 18, 2009 yep that is one of my favorite recipes! 11.17.9 CF WODS "pop" For timeRow 400 meters16 GHD situpsRow 350 meters14 GHD SitupsRow 300 meters12 GHD SitupsRow 250 meters10 GHD Situps Time 8:17 Deadlifts - 2 every minute on the minute for 10 minutes. Did @ 135. Then immediately do 30 box jumps @ 24 inches for time. This the first time I am deadlifting since the shoulder surgery. These felt light and easy the whole time. Will start to increase. Forgot to start clock on jumps. Link to comment Share on other sites More sharing options...
MaryStella Posted November 18, 2009 Author Share Posted November 18, 2009 (edited) 11.18.9 Sprouted Grain Bagel w/ earth BalanceVEGA WFO w/ Coconut waterChickpeas RomescoBananaGranola w/ Soy YogurtTempeh BaconVeggie pizzaalmonds Jump Rope - 10 minute mix - crossover double unders, single leg, running c2 rower intervals - damper 1090 seconds on 90 second off x 6distance covered each interval1 - 3682 - 3633 - 3604 - 3645 - 3636 - 376 Death by GHD Situps - with a running clock do 5 ghd situps the first minute and add one each minute. got to 23. These were togh I was still sore from doing them yesterday. Took some time and did used trigger point rollers on my legs and feet to break up some adhesions. Got my VEGA sport order yesterday. There was a postcard promoting roberts book in it! I can't wait to read it. I didn't try to the vega sport yet. Maybe tomorrow or over the weekend. Edited November 19, 2009 by MaryStella Link to comment Share on other sites More sharing options...
vivalasvegans Posted November 18, 2009 Share Posted November 18, 2009 Jump Rope - 10 minute mix - crossover double unders, single leg, runningwow mary you must be fun to watch. i love jumping. i miss it. jump some for me next time plz. Link to comment Share on other sites More sharing options...
MaryStella Posted November 19, 2009 Author Share Posted November 19, 2009 @vlv - I did some for you! Link to comment Share on other sites More sharing options...
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