vivalasvegans Posted November 29, 2009 Share Posted November 29, 2009 Thanks ladies! I try to train through illness if possible. Mostly because I believe it isn't harmful (unless your really sick, like when I had pneumonia I took some time off) and also because I believe it prepares you to compete if you end up being sick when its time for your event. But I do what I feel up to. i love this philosophy. I agree. You rock. Link to comment Share on other sites More sharing options...
MaryStella Posted November 29, 2009 Author Share Posted November 29, 2009 11.19.9 Rest Day today. Slept late - did errands. Still have a sinus infection, need to call the doc tomorrow. Bagel w/EBVEGA WFO w/Coconut water2 VEGA Vibrnacy barsalmondsSprouted Grain English Muffin Pizza Link to comment Share on other sites More sharing options...
MaryStella Posted December 1, 2009 Author Share Posted December 1, 2009 11.30.9 Got steroids for my sinus infection. These always make me feel yucky. It will be a long week time I am off them. Shoulder Rehab - 1 .5 hours on c2 rower - 4 x 5 minute intervals - 3 minute recovery betweenfor distance in meters1 - 10912 - 11333 - 11014 - 1088 (met pukie) Front Squats3 x 653 x 703 x 853 x 953 x 100 VEGA WFO w/coconut waterGranola w/ Soy YogurtBrown Rice, Tofu, Peas, CarrotsEnglish Muffin Pizzas Link to comment Share on other sites More sharing options...
lobsteriffic Posted December 1, 2009 Share Posted December 1, 2009 Sorry to hear about the steroids...get well soon! Link to comment Share on other sites More sharing options...
MaryStella Posted December 1, 2009 Author Share Posted December 1, 2009 Thanks. They are working but making feel not so great. This issue is mildew that I'm trying to clean up. YUCK! 12.1.9 12 minute time trial on c 2 rower = covered 2647 meters As many rounds as possible in 20 minutes of15 double unders15 GHD situps15 Back extensions 7 rounds I had a very hard time chaining my double unders together today. I flew through the GHDs and Exts without problems but kept getting stuck on the double unders. need to work them more sprouted grain bagel w/ EBVEGA WFO w/ coconut waterTeriyaki Tofu & BroccoliRoasted Ruttabagas and Yellow BeansGranola w/Soy Yogurt Link to comment Share on other sites More sharing options...
vivalasvegans Posted December 2, 2009 Share Posted December 2, 2009 glad you're feeling better, you gonna lift heavy while you're on those roids? i have a feeling that if you can even do double unders at all, it won't take much practice to get them going better. Link to comment Share on other sites More sharing options...
MaryStella Posted December 2, 2009 Author Share Posted December 2, 2009 no, they are not that kind of steriods. Actually they are helping me feel better. Actually found a bunch of mildew growing in my bedroom and had to clean it up last night. I have to look into this further but Im sure that how I got the sinus infection. kinda scary stuff. Link to comment Share on other sites More sharing options...
lobsteriffic Posted December 2, 2009 Share Posted December 2, 2009 Be careful with that mildew - from what I hear it can cause quite a few health problems. Glad you found it and got rid of it! Link to comment Share on other sites More sharing options...
MaryStella Posted December 3, 2009 Author Share Posted December 3, 2009 @lobster - I hope I got rid of it. I cleaned it all up but I don't know how it ended up growing to begin with. So I need to keep an eye on it in case it starts to come back before I get sick again. Hard time sleeping while on the meds. I don't feel well on them, especially my stomach even though I eat when I take them. Jump Rope - 10 minute skill mix & warmup on c2 rower - 5 x 1000 meters w/ 90 second recovery - must keep within 5 second pace on each interval 1 - 4:302 - 4:303 - 4:334 - 4:295 - 4:30 Good Mornings w/45lb bar - 5,5,3,3 - it is still hard for me to have my surgical shoulder in loaded external rotation so I didn't push weight on these just doing it more for the form right now. 3 x 90 seconds alternate hollow rocks and supermans w/ 1 minute rest between Sprouted Grain BagelVEGA WFO w/ coconut waterTofu Teriyaki & BroccolRoasted Brussel Sprouts & butternut Squash w/Carmelized Onions and PistachiosCuban Black Bean SoupGranola w/Soy Yogurt Link to comment Share on other sites More sharing options...
MaryStella Posted December 4, 2009 Author Share Posted December 4, 2009 12.3.9 Shoulder Rehab 2 hours - icing my shoulder down now. it is smoked. Trying to get back to full strength on things. Did ok getting pushups but pullups were impossible. Did some pushups on the bose that was tough stuff too. for time: setup 3 - 20 inch boxes - 3 ft apart and jump over them down and back 6 times Time - 2:08 180second recoveries between sets Deadlifts165x3170x3175x2175x 1180x1 Front Squats70x775x580 x5 Tabata Rowing20on 10 off x 4 rounds = 386 meters 1/2 hemp bagel w/peanut butter VEGA WFO w/ coconut waterTofu, Brown Rice, Broccoli, Mushrooms, CarrotsGranola w/soy yogurtTempeh BaconGinger Broccoli and Green Beans Still not sleeping well only a couple more days on the drugs I hope. Link to comment Share on other sites More sharing options...
MaryStella Posted December 5, 2009 Author Share Posted December 5, 2009 12.4.9 Shoulder Rehab - 2 hours - put up more weight today - did shorter sets but the same volume of training. Felt good afterwards CF WODRow 1000 meters then 3 rounds of 21, 15, 9 reps ofGHD situps Back Extensions Time 8:00VEGA WFO w/coconut waterGranola and Soy YogurtTempeh BaconGingered Broccoli and Green BeansFalafel Burgers w/Garlic Tahini SauceRoasted Butternut Squash, Potatoes, CarrotsSpinach Sauteed. Tomorrow is my last day on meds whoo hoo! maybe I can get some sleep now. Iced my shoulder down tonight as a precaution. Link to comment Share on other sites More sharing options...
lobsteriffic Posted December 5, 2009 Share Posted December 5, 2009 Glad your meds are done! Are those the falafel burgers from Vegan Table? How did you like them? I was eying up that recipe. Link to comment Share on other sites More sharing options...
vivalasvegans Posted December 5, 2009 Share Posted December 5, 2009 Glad you're feeling better Mary Link to comment Share on other sites More sharing options...
MaryStella Posted December 5, 2009 Author Share Posted December 5, 2009 @lobster - yes they are from vegan table. I thought they were very good. and I had company last night who wasn't vegan and he loved them too and my husband said it was one of his favorite things. They pretty much just taste like falafel. I didn't make the sauce she has in there I made my own tahini dressing sauce because I didn't have any plain yogurt on hand. I just made them as patties and sauteed up some spinach. Put the patties on top and drizzled the dressing over them. I didn't do any buns. I also roasted some potatoes, carrots and butternut squash as a side. So I ended up cooking them on the stovetop instead of baking them because I didn't have room in the oven. I'd give them a try they are quick and easy. Today was my last day of meds. I actually got to sleep in a bit which was much needed. Hopefully I will be back on track now and catch up on some sleep. 12.5.9 Jump rope - 5 minutes as warmup - tight and sore from heavier lifting yesterday c2 rower - Tempo Row @ 90% - 2000 meters - Time 9:36 Rest 15 minutes then c2 rower - 10 x 125 meter sprints w/ 1 minute recoverytime in seconds1 302 27 3 264 275 266 277 278 269 2610 26 Pullups w/ green band - 10, 3 - lats smoked. Tomorrow will most likely be a rest day VEGA WFO w/ coconut waterTofu w/ Tahini SauceSaffron Morroccan StewGingered BroccoliVeggie PizzaPeanuts Link to comment Share on other sites More sharing options...
MaryStella Posted December 7, 2009 Author Share Posted December 7, 2009 12.6.9 Rest Day - caught up on some sleep Tofu Scramble w/ mushrooms & FYH - Monterey Jack cheeseVEGA WFO w/ coconut water"pizza" - ezekiel crust - FYH vegan Monterey Jack Cheese, Cajon-Creole Seasoned Tempeh Chunks and ZucchiniPeanuts Link to comment Share on other sites More sharing options...
MaryStella Posted December 7, 2009 Author Share Posted December 7, 2009 12.7.9 Sprouted Grain Bagel w/ Earth BalanceVEGA WFO w/Coconut WaterCajon Creole seasoned TempehGranola w/ Choc SoymilkChana MasalaCauliflower Leek Kugel w/ almond crustTofu Scramble w/ mushrooms warmup - 5 minutes jumprope c2 rower 3 x 1000 meters - 2 minute recovery1 - 4:172 - 4:443 - 4:52 - puked twice Front Squats75X580X385X390X3 Shoulder Press45x350x355x160x160x1 GHD Situps 3 x 15Hip Extensions 3 x 15 Pullups 2 blue band5 purple band - this is the smallest band so soon I should be doing regular strict pullups Link to comment Share on other sites More sharing options...
MaryStella Posted December 8, 2009 Author Share Posted December 8, 2009 (edited) 12.8.9 VEGA WFOTofu Scramble w.mushroomsCauliflower Leek KugelChana MasalaBananaGranola w. soy yogurtTempeh BaconRoasted Ruttabagas and Green BeansPeanuts Shoulder Rehab - 2 hours - only have 3 sessions left. While my shoulder isn't 100 percent. I am looking forward to this being over so I can have more time to do my crossfitting and crossfit endurance programming. I don't enjoy the machine work and band work etc. First let me just say that doing anything w/ a twenty pound vest on it a chore. walking, breathing, standing. For anyone that thinks it doesn't change your training I encourage you to try it out. Intervals are bad. Intervals with an extra 20 pounds are worse. much worse.c2 - wearing 20 lb vest - 3 x (250m + 500m+ 750m) Rest 2 work ratio 1:1250 - 1:03500 - 2:24700 - 3:30250 - 1:05500 - 2:19700 - 3:19250 - 1:07500 - 2:18700 - 3:15 Edited December 9, 2009 by MaryStella Link to comment Share on other sites More sharing options...
vivalasvegans Posted December 8, 2009 Share Posted December 8, 2009 puked twice are you sick, or was it intensity barf? Link to comment Share on other sites More sharing options...
MaryStella Posted December 8, 2009 Author Share Posted December 8, 2009 intensity. that happened to me last week to when rowing so i guess my rowing skills are improving. usually that only happens when im running or a lot of GHD situps. Link to comment Share on other sites More sharing options...
MaryStella Posted December 10, 2009 Author Share Posted December 10, 2009 12.9.9 Sprouted Grain Bagel w/Earth BalanceVEGA WFO w/ Coconut WaterTofu Scramble with Mushrooms, Tempeh BaconRoasted Ruttabagas and Green BeansGranola and Soy YogurtSweet and Sour Tofu (green Beans)Peanuts Jump Rope - 10 minute mix of double unders, crossovers, single leg, running. I was getting a decent amount of chained double unders today. It is funny because i just ordered a speed rope as a present for myself to help with double unders etc. I also ordered an "abmat" situp board. That will be for home. Shoulders/arm were still fatigued today. I am hoping they are recovered for tomorrow so I can lift heavier again. Time Trial -C2 Rower - as much distance as possible in 15 minutes - 3176 meters Abmat situps - 4 rounds of fifty In the new year I may actually add some video to this blog. I know I'm getting a recorder for my upcoming birthday. I want to use it mostly to tape myself as I train so that I can watch form etc. But I may do some entries as I've enjoyed watching others post their videos on here. Mostly it will be a time issue. Link to comment Share on other sites More sharing options...
MaryStella Posted December 11, 2009 Author Share Posted December 11, 2009 12.10.9 VEGA WFO w/ coconut waterSweet and Sour Tofu & Green BeansGranola and soy yogurtbanana peanutsBlack Bean BurgersMashed ParsnipsRoasted Brussel Sprouts w. apples and onions Shoulder Rehab - 2 hours - Only two more session left next week! I also go back to the surgeon next week. Jump Rope - 5 minutes warmup 50 - 24 inch box jumps for time - 3:17 c2 rower 1:1 pacing workouts3 rounds of:1 minute on 1 minute off 1 minute on 1 minute off 1 minute on 1 minute off Round 1 - 250,250,240Round 2 - 245, 250,245Round 3 - 250,250,240 Link to comment Share on other sites More sharing options...
MaryStella Posted December 11, 2009 Author Share Posted December 11, 2009 12.11.9 Found out that crossfit is holding sectionals to qualify for regionals to qualify for the CF games this year. Unfortunately the sectionals are being held in my area on March 13. I think this is too early for my shoulder to be completely healed and for me to be doing some of the more difficult CF moves like handstand pushups or muscle ups so I doubt Im even going to compete in the sectionals this year. I would like to do it but it is just too soon for me to get the strength to do those skills. So I'm considering running my first marathon. I already train crossfit endurance. My only issues are old injuries, Bursitus in my right heel and a torn left achilles tendon. There is a local marathon in my area on october 10th. hhhmmm?!?! Link to comment Share on other sites More sharing options...
lobsteriffic Posted December 11, 2009 Share Posted December 11, 2009 It is too bad about the sectionals but a marathon would be great!!! That's 10 months, plenty of time for you to train since you already have a level of endurance. Link to comment Share on other sites More sharing options...
MaryStella Posted December 12, 2009 Author Share Posted December 12, 2009 12.11.9 For time:Run 800 meters30 Hip/Back Extensions30 GHD Sit-ups30 Hip Extensions30 Knees to Elbows30 Back Extensions30 AbMat Sit-ups Time: 13:26 - I didn't push the speed on the extensions, more form work. The knees 2 elbows were ugly. After all of the shoulder rehab work it was hard to hang from the bar and get my legs up there too. Warmup - Jump Rope - 10 minute mix AB Mat Situps 4 rounds of 50 Sprouted Grain Bagel w/ Earth BalanceVEGA WFO w. coconut water 2 black bean burgersRoasted Brussel Sprouts w/ onions and applesGranola W/ Soy YogurtEzekiel Tortilla "pizza"Peanuts Felt like more of a recovery work tonight than hitting it real hard but ill be back @ it in the morning. Going to start doing more Crossfit Endurance WODs on the Treadmill instead of the C2 rower and see how it goes. Link to comment Share on other sites More sharing options...
MaryStella Posted December 12, 2009 Author Share Posted December 12, 2009 12.12.9 Jump Rope - warmup 10 minute mix Tabata - C2 Rower 20 on 10 off 8 rounds = 788 meters Shoulder Press - kept weight at 45 as this is still tough for me did 10, 8 ,6 Deadlifts 155 x 5 x 2, 175 x 3, 180x 3 Good Mornings - kept weight at 45 as external loaded rotation is hard for me shoulder did 3,3,4 Hollow Rocks 90 seconds1 minute breakSuperman 90 seconds1 minute breakHollow Rock 90 seconds Tofu Scramble w. mushroomsSprouted Grain Bagel w/ Earth BalanceOrange JuiceVEGA WFO w/ Coconut MilkVeggie PizzaSweet Potato Pie - spelt crust Link to comment Share on other sites More sharing options...
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