MaryStella Posted January 14, 2010 Author Share Posted January 14, 2010 1.14.10 Back Squats 5 x 5 rest 180 seconds between sets 5x955x1155x1255x1355x155 c2 rower - 8,000 meters - 42 minutes Sprouted Grain BagelVEGA WFO w.coconut waterTofu, Brown Rice, Peas - Thai Red curryBBQ SeitanSteamed BroccoliChocolate TofuAlmonds Lower legs still sore from pose running 2 days ago! Link to comment Share on other sites More sharing options...
MaryStella Posted January 16, 2010 Author Share Posted January 16, 2010 1.15.10 Lower legs finally recovered. I was a little sore getting up this morning but loosened up as the day went on. Jump Rope barefoot - 10 minute mix5 bridges - 30 seconds on 30 seconds off 3 rounds of15 - 135 lb Deadlifts 20 - 24inch box jumps90 sec rest between rounds rest 3 minutes 3 rounds of hollow rocks - 1 minute on 10 sec restTop of Pushup Plank hold on Fists - 1 minute on 10 sec rest Felt like I should have gone heavier with the DL. I did the first set unbroken, second set 8,7. Third set 5,5,5/ box jumps all unbroken although they were a challenge after the deadlifts. pose drills to warmup 1:3 intervals on c2 rower - 1 minute as much distance as possible. 3 minutes recovery1 - 2652 - 2663 - 2704 - 2675 - 2696 - 271 practice surrender w/45lb bar1 minute surrenders w/25lb bar Hemp Bagel w/peanut BUtter and agaveVEGA WFO w/coconut waterGrit TofuRoasted YamsSteamed Broccoli & carrots2 veggie burgersButternut Squash SoupChocolate Tofu Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 16, 2010 Share Posted January 16, 2010 what are surrenders and hollow rocks? CF exercises always have the coolest names! Link to comment Share on other sites More sharing options...
MaryStella Posted January 16, 2010 Author Share Posted January 16, 2010 Hollow Rocks are one of the most difficult ab exercises ever! It seriously hurts like seconds into it . You lie on your back and push your lower back into the ground by engaging your core. there should be no space. so if someone walked up to you and tried to put their hand under you back and the ground there would not be room for them to do it. U want to be as straight as possible stacking all your joints in a line, ankles, knees, hips, shoulder elbows. This is a hollow position or the position a gymnast would use in a handstand. THen you start to rock up and down and try to maintain the hollow position. It is hard to explain I'll try to post a video of it. Surrenders - you start with a bar or dumbbells locked out overhead then you go straight down on one knee and then bring your others knee down so your kneeling on the ground with the bar overhead. THen you get up on one knee and then stand all the way back up with the bar overhead the entire time. Think of a soldier surrendering with a gun overhead. I know not the nicest image but probably where it got the name I would imagine. Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 16, 2010 Share Posted January 16, 2010 how's the barefoot jumproping feel for you? i tried it in an attempt to find a way to jump while recovering the broken foot, it didn;t work. Link to comment Share on other sites More sharing options...
MaryStella Posted January 16, 2010 Author Share Posted January 16, 2010 @viva - I normally jump rope in my vibram five fingers which are barefooting shoes. I just don't normally list it that way. It is a good way to build your feet ankles for sure. 1.15.2009Had a super fun team workout today as we held a charity event at our crossfit box. Basically you get a laundry list of tasks to complete and as a team you need to get all of the work done competing against other teams so I can't specially say how much of anything I did but I did a lot of rowing, situps, doulbe unders, overhead lunges, wallballs. Also worked on my pose running/drills some more. and the most exciting part is I finished off with some handstands (did them against a wall for some support because of the shoulder but worked to take my feet away from the wall and be free standing!) First time doing this since the shoulder surgery. Im super pumped about it. not bad considering im coming up on six month post op! I want to work up to walking on my hands and handstand pushups. but this is a start and Im very excited about it! Tomorrow will most likely be a rest day again. I want to finish up some painting and things around my place. VEGA WFO w/coconut waterGrit TofuChocolate Tofu Link to comment Share on other sites More sharing options...
MaryStella Posted January 16, 2010 Author Share Posted January 16, 2010 tried to post a poc but it is telling me the file is too big is anyone knows how to do this i would love some help as i want to post pics and videos! Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 16, 2010 Share Posted January 16, 2010 Awesome on the handstands - saw the pics on facebook, yay!! Link to comment Share on other sites More sharing options...
chewybaws Posted January 17, 2010 Share Posted January 17, 2010 tried to post a poc but it is telling me the file is too big is anyone knows how to do this i would love some help as i want to post pics and videos! Make an account at photobucket.com Upload the pic to there. Copy the "direct link". And use the "Img" button when you're making your post here, and paste the "direct link" in the middle. If the file is too big to upload to photobucket you'll need to use a photo-editing program to reduce the physical size of the image. I use photoshop, but you'll usually get basic editing software with your camera. Link to comment Share on other sites More sharing options...
MaryStella Posted January 17, 2010 Author Share Posted January 17, 2010 @chewy - thanks for much for the help> i'll have to try it out later. more complicated than I expected it to be!! http://www.timesleader.com/news/Faithful_-_and_fit__too_01-17-2010.html here is a link to an article in a local paper about our charity event yesterday. That's me in the white sports bra with the black shorts with a plate overhead. now time to get painting! Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 17, 2010 Share Posted January 17, 2010 You look fierce - super strong! Have fun painting! Link to comment Share on other sites More sharing options...
MaryStella Posted January 17, 2010 Author Share Posted January 17, 2010 Thanks Lobster! If I knew I would have had a nicer ensemble on! Link to comment Share on other sites More sharing options...
Vegan Joe Posted January 17, 2010 Share Posted January 17, 2010 No registration, has resize feature:http://tinypic.com/Learned about it from VBB. Link to comment Share on other sites More sharing options...
Vegan Joe Posted January 17, 2010 Share Posted January 17, 2010 You look fierce - super strong! Thanks Lobster! If I knew I would have had a nicer ensemble on! http://luv2lounge.com/images/alepsc_02.jpg Link to comment Share on other sites More sharing options...
MaryStella Posted January 18, 2010 Author Share Posted January 18, 2010 thanks veganjoe. I'll try that out and yeah that ensemble Would look FIERCE! Link to comment Share on other sites More sharing options...
MaryStella Posted January 19, 2010 Author Share Posted January 19, 2010 1.18.2010 Tabata rowing 20 on 10 off x 8 - distance - 807 meters 5 x 5 box dips - legs up on box - 25lb plate on legs tabata 20:10x8GHD situps12,11,11,11,11,11,10,10Rest 1 minHip Extensions20,20,20,19,14,16,17,14 run 5k - 27:30 on treadmill ith five fingers on. tried to keep Pose - i know i wasnt succesful the whole way. legs sore afterwards. used trigger point on them. hoping i can walk tomorro vega WFO w/coconut waterBananaRed Beans and RiceCumin Lime TofuCoffee almondsLentil Soup /KaleSprouted Grain BagelVanilla Tofu Link to comment Share on other sites More sharing options...
MaryStella Posted January 20, 2010 Author Share Posted January 20, 2010 1.19.2010 7 Rounds For time: Use a pair of Kettle bells (20/25 alternated hands each round) 7 Reps, Overhead push press 7 Reps, Hang Squat Cleans 7 Reps, Lunge steps, bells in rack position - 2 count 7 Reps, Swings - used 1 - 45lb for easier grip 7 Reps, Burpee Dead lifts - used 35 and 45 bells for better stabilty time 26:02 2 x 1 mile hill repeats - 7% grade on treadmill 1 - 11:32 rest 2 minutes 2 - 11:58 wore my five fingers again, maybe i am getting used to them? sprouted grain bagel vega wfo /cwbananared beans and ricecoffee almondsgrit tofusteamed broccoli Link to comment Share on other sites More sharing options...
chewybaws Posted January 20, 2010 Share Posted January 20, 2010 how do burpee deadlifts go with kettlebells? wouldn't the handle get in the way of your hands when you go down? Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 20, 2010 Share Posted January 20, 2010 i can't picture it either chewy, heh. nice time on your 5 k, m.s. (i'm really looking forward to rolling out those 5ks again) Link to comment Share on other sites More sharing options...
MaryStella Posted January 21, 2010 Author Share Posted January 21, 2010 kettlebell burpee deadlifts are soooo much fun I hope you try them. What you do is you need a pair of kettlebells (same or close in weight). I would use 1 pood or 35 lbs as they are more stable when you go down for the burpees and you can deadlift a good amount. so basically the bells are on the floor and your in between them. You hold the handle as you jump out to your pushup. You do the pushup with your hands on the handle.then you jump your feet back in between your kettlebells and instead of a vertical jump you just pull the kettlebells off the ground in a deadlift. Then put them back on the ground and repeat. I try not remove my hands from the handles through the whole set as if your clipped into them. I have video footage of my doing them if i ever get a chance to download. 1.20.10 Jump Rope Barefoot 10 min., mixing in variables of DU's, Cross Overs, single foot, running. 5 wheels for 30 second holds, rest 1 min between. practiced kipping pullups On the minute for 10minutes 2 Hanging Leg Lifts 4 Strict Pull ups /small blue band 6 Kipping Pull ups w/small blue band got the work done in about 30 seconds and had 30 seconds to recover. Pullups still a challenge. wheelbarrow walks from waist to shoulder of my spotter (he is tall i need to find a shorter spotter - just kidding it as good work) static handstand holds against wall taking feet away as possible handstand pushup work- elevated pushups from floor to vertical - use a spotter for stability - did in sets of two Sprouted Grain BagelVEGA WFO w/coconut waterbananatempeh baconRoasted Yams & RuttabagasChocolate TofuThai Soup & mixed veggies Link to comment Share on other sites More sharing options...
MaryStella Posted January 22, 2010 Author Share Posted January 22, 2010 (edited) 1.21.10 Hang Power Snatches - 45lb - worked form Snatch: 5, 5, 3, 3, 2, 1, 1, 1 3 Rounds of: Hollow Rock 1min, 30sec rest, Super Mans 1min, 30 sec rest, L-sit drills 1min, Rest 1min before starting next round.L-sits - used two benches. held legs out in "L" position as long as possible. then tucked them in and continued to hold. run - 5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off - 1.99 miles Sprouted Grain BagelVEGA WFO /coconut aterBananaGrit TofuRoasted Yams & RuttabagasTempeh BaconOJDark Chocolate Edited January 24, 2010 by MaryStella Link to comment Share on other sites More sharing options...
MaryStella Posted January 23, 2010 Author Share Posted January 23, 2010 1.22.10 Worked form on Hang Power Cleans for about an hour. Used 45- 65 lbs. Ran 45 minutes - cleared 4.5 miles. starting to work up my distance slowly while working "pose" form and wearing my barefoot shoes. The road race I want to run in march is this distance so it felt good to go that far as I have not really been running in a long time. especially any kind of significant distance. Sprouted Grain BagelVEGA WFO w/ coconut waterTofu, BRown Rice, broccoli, carrots, onions, mushroomsBananagrit tofu just wasn't hungry today had to force myself to eat all day. unusual for me i normally love to eat. Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 23, 2010 Share Posted January 23, 2010 you feeling ok today? how about a little chocolate tofu pudding?!? Link to comment Share on other sites More sharing options...
MaryStella Posted January 23, 2010 Author Share Posted January 23, 2010 lol! that must be what it is. If I had some of that left I would be hungry! Link to comment Share on other sites More sharing options...
MaryStella Posted January 23, 2010 Author Share Posted January 23, 2010 1.23.10 Good Mornings: 5 x 5 180sec rest between rounds 5x455x505x555x605x65 started too light - will start @ 65 next time Power Snatch: 5 x 3 180sec restworked form - so did @25lbs Rest 10 min 3 rounds of 1 round of the "Bear" Complex - @ 45 1st round, 55 2nd round, 65 3rd round 21 pull ups - used blue band the bear is the following sequence repeated seven times for 1 round then add weight each roundpower clean, front squat,push press(overhead to rack on back), back squat, push press over head to ground to start againthe back squat to the last push press as more of a thruster 100 crunches in 2:05 c2 rower - "the 30s"3 Rounds, 2 Min total rest between rounds30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest! round 1 - 1019 metersround 2 - 983 metersround 3 - 981 meters 2,983 meters total feeling tired today not enough rest this week. Most likely a rest day and more painting tomorrow. Link to comment Share on other sites More sharing options...
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