MaryStella Posted March 28, 2010 Author Share Posted March 28, 2010 3.27.10 Crossfit Endurance Certification Day 1 done. All went well today. Mostly mechanics of running. Pose Technique. Nutrition lectures. Injury prevention. Day 2 tomorrow for more fun stuff. Lost of running drills. I really have to commit to these over the upcoming weeks and up my running skill level. WOD - Death by 10 meters Every minute on the minute run increase your distance by ten meters. Touch the 10 meter line with your hand. run 10 meters, next minute run 20 meters etc. Go through 15 rounds out on the 16th.the hand touches make it harder to get the rounds in. Tempeh BaconVEGA WFO w/coconut waterThai Tofu & veggiesVega Vibrnacy barVEGA Sport Performance Protein with coconut waterTofu & veggie soup Tofu & veggies w. brown rice Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 28, 2010 Share Posted March 28, 2010 WOD sounds tough, as per usual! Did you pack your own food for the weekend or are you having luck finding all of that good food in restaurants? Link to comment Share on other sites More sharing options...
MaryStella Posted March 29, 2010 Author Share Posted March 29, 2010 3.28.10 Crossfit Endurance Certification Day 2 done!!! Worked on Trigger Point, Stretching, Recovery. DId more drills. Worked on Programming. A really good experience overall. Tempeh BaconVEGA wfo w/coconut waterThai Tofu w. vegtablesVEGA vibrnacy BarCumin Lime TofuBroccolu CaulifloerVega Sport Performace Protein @lobster - I cooked and packed most of the food. just 2 b well prepared. Link to comment Share on other sites More sharing options...
Jason X Posted March 29, 2010 Share Posted March 29, 2010 So, you're certified then!??! Link to comment Share on other sites More sharing options...
MaryStella Posted March 30, 2010 Author Share Posted March 30, 2010 3.29.10 warmup15 overhead squats with PVC pipe2 minutes of jump rope10 muscle snatches with PVC10 Hang Snatches w/PVC10 pushups10 Dips10 Pullups - Kipping Hang Snatch - worked on from with reps from 25 lbs to 55 lbs Back Squat45 x 1095 x 5 135 x 5155 x 5165 x 5175 x 2185 x 1190 x 1195 x 1 - new PR! Handstands Hold 1 minute on 1 minute off for 5 rounds - feet touched against wall when needed for balance Hollow Rock - 2 minutes Tabata Rowing on C2 - 20:10 x 8 Kippings Pullups 5 - 5 -5 - 3 - 2 - 5 Dragon Flag Practice VEGA wfo w/ coconut waterVega Vibrnacy barLime Cumin TofuAlmondsBananaVibrnacy bArGrit TofuSprouted Grain Bagel w/ earth balance Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 30, 2010 Share Posted March 30, 2010 Congrats on finishing the certification! Link to comment Share on other sites More sharing options...
MaryStella Posted March 31, 2010 Author Share Posted March 31, 2010 thanks! 3.30.10 warmup15 box dips Running Drills - need to work on my pose so I will use these drills as a warmup Ball of foots hopswall drillsholding wall pullsforward lunge 4 x 30 sec @ 94 cadence2 - 2 minutes @ 91 cadence Jump Rope - 5 minute mix5 Bridges - 30 seconds on: 1 minute off 5 rounds for time of15 pullups (35 - kipping 40 - kipping with extra small purple band)15 pushups25 meters of standing broad jumps time - 18:25 I hurt my shoulder doing one of the last pullups so I need to back off of it for a few days. ice storm yesterday so had to do this inside on treadmill 2 minute recovery between rounds Run 2 x 800 meters 1 - 4:022 - 3:49 Run 2 x 1K 1 - 4:342 - 4:52 VEGA WFO w/coconut waterVega vibrancy barThai Tofu VEGA sport Perforance ProteinBananaRum glazed Tempeh & mushroomsGingered broccoli Link to comment Share on other sites More sharing options...
MaryStella Posted April 1, 2010 Author Share Posted April 1, 2010 3.31.10 WarmupRange of motions exercisesBall of foot hopsWall DrillsForward Lunge4x30 sec pose then 1 x 2 min Tempo Row on c2 - 1500meters rest 1 minute 1500 meters - time 14:49 Jump Rope - 5 minutes 5 rounds for time of:run 400 meters30 box jumps @ 24 inches20 kettlebell swings American 1 pood - 35 lbsTime 27:30 VEGA WFO w/coconut waterVega Vibrnacy BarVega Sport Performance ProteinRum Glazed Tempeh w/mushroomsGinger BroccoliGrit TofuSprouted Grain Bagel Link to comment Share on other sites More sharing options...
MaryStella Posted April 2, 2010 Author Share Posted April 2, 2010 4.1.10 Warmup - pose drills Run 4 x 300 meters1 - 402 - 283 - 394 - 39 Dips on Rings - done in sets of 5 Tabata GHD situps 20 on 10 off for 8 rounds rest 1 minute Tabata Hip Extensions 20 on 10 off for 8 rounds Chest Press - 20lb dumbbells - 3 x 15 Kettlebells Swings - 35lbs 3 x 15 Pullups - strict (blue band) 3 x 5 rounds - kept it light shoulder still sore from last set of pullups vega wfo w/coconut watervega vibrancy barVEGA sports proteinBananaRed Beans & brown RiceTempeh BaconBaked BeansVanilla Tofu Link to comment Share on other sites More sharing options...
MaryStella Posted April 2, 2010 Author Share Posted April 2, 2010 4.2.10 Rest Day today. Did some stretching to get ready for the 5k race im running tomorrow. VEGA WFO w/coconut watertempeh baconbananaVEGA sport proteinw/coconut waterBrown Rice Tofu, mushrooms, broccoli, carrotsblack white cookiehummus with exekiel wrap Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 2, 2010 Share Posted April 2, 2010 good luck, mary, you're gonna kill it! have fun! Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 3, 2010 Share Posted April 3, 2010 Good luck! Link to comment Share on other sites More sharing options...
MaryStella Posted April 3, 2010 Author Share Posted April 3, 2010 4.3.10 Thanks ladies. I had a fun time today. I came in third place in my age group and picked up a medal at the race. It was a 5k trail race although the terrain wasn't too rough at all. I ran it in 25:57. I posted some pix on facebook of me with my new hardware. not sure how to do that here. hasn't been the best day foodwise as I wasn't home until now. way too carb heavy. Spouted grain bagel with earth balanceBananaVega Vibrnacy BarVEGA wfo w/coconut wateramys veggie no cheese pizzabrowniealmondssloppy lentilsvega sport performance protein Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 4, 2010 Share Posted April 4, 2010 Congrats!!! Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 4, 2010 Share Posted April 4, 2010 nice time! way to go!did you negative split it? Link to comment Share on other sites More sharing options...
MaryStella Posted April 4, 2010 Author Share Posted April 4, 2010 thanks ladies! I didn't exactly negative split it. My first mile was 8:02 2nd was @ 16:20. final time 25:57 so my last mile was approximately a 8:16. Averaged about 8:13 for the race. Getting better slowly! I have been out of racing for so long my pacing needs improvement. Hopefully with all of the races I have coming up I will work on all of that. I keep making rookie mistakes too like not utilzing my technology. I forgot to start and stop my own watch. I forget to time my splits. All things i work on for upcoming races. Just other there having fun mostly. I was a little sore this morning mostly lower back but good enough to workout but the afternoon. warmup pose drills. On c2 rower - 6X3 minute intervals with alternating rest. Rest 1 minute as intervals 1 3 5 and 3 minute after 2 and 4. in meters1 - 6822 - 6613 - 6554 - 6565 - 6466 - 651 total 3,951 3 sets of 5 strict pullups using the extra small purple band. Shoulder is getting better from the other day still a little clicky. 4 rounds of : do as intervals try to keep each round time consistent rest 1 minute between rounds 2 - 15 ft rope climb ascents 100 single count jump ropes 2 - Deadlifts @ 205 1 = 3:072 - 2:303 - 2:334 - 2:30 First time trying to rope climb with INov8s on. I know understand why people use these sneakers to do parkour. I looked like a declawed cat falling right down the rope at first. Why my first round times isnt consistent with the rest. vega sport performance protein with ojvega wfo w/coconut watervegan lasagnathrive diet banana coconut pie Link to comment Share on other sites More sharing options...
John V Posted April 5, 2010 Share Posted April 5, 2010 4.3.10 picked up a medal at the race.Congratulations! Link to comment Share on other sites More sharing options...
MaryStella Posted April 6, 2010 Author Share Posted April 6, 2010 thanks john! 4.10 Run 6 miles - 57:16 warmupbox dips 3 x 5Ring Dips w 1 leg support 3 x 5 Bench Press65x575x585x390x395x1 Barbell Bent Over Row45x1055x1065x1070x1075x880x590x395x2100x2 Bench Press Dumbbell25s x 1525s x 1330s x 730s x 635s x 3 VEga WFO w/coconut waterVEGa sport performance proteinLasagnaLemon Pepper TofuRoasted Asparagus & green BeansRoasted YamsBananaThrive Diet Coconut Banana Pie Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 6, 2010 Share Posted April 6, 2010 wow, ring dips, your shoulder is doing well, huh? and 6 miles in 57:16 is a nice run! yb! Link to comment Share on other sites More sharing options...
MaryStella Posted April 7, 2010 Author Share Posted April 7, 2010 4.6.10 actually i am doing the ring dips to try and loosen up the shoulder. I am still doing them with a toe on the ground. I only get one without any kind of support for each set. I am just going to hammer those and other things like pullups, pushups as it still feels pinned and not normal yet. Still need to stretch it! Warmup: jumping jacks 12 x 20 seconds sprints on c2 rower with 2 minute recovery between10 seconds easy row to get the rower started.in meters1 - 1402 - 1303 - 1364 - 1385 - 1366 - 1397 - 1428 - 1459 - 13710 - 13811 - 15012 - 144 warmup - pose running drills and practice Deadlifts 135 185205215220225 failed - several attemptsI decided not to keep trying as my back has been really sore lately. Disappointed as I had 230 up before and wanted 235 today. 4 rounds for time of10 kettlebell swings @ 35lbs - russian swings with active pulldown10 burpees - max height on each rep time 4:20 Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 8, 2010 Share Posted April 8, 2010 Great workout as always. I wouldn't feel disappointed in the deadlifts, I still think you're a super hero. Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 8, 2010 Share Posted April 8, 2010 yeah, you are a super hero mary! 220 isn't that far off from 225 or 230. and you do so much different during each workout... you have way more variability in your training program than like someone who's doing straight up only lifting and basic cardio. add to that just regular ebb and flow in daily energy levels, and you're not really off the number at all. you'll see 235 very very soon, i'm positive of that! Link to comment Share on other sites More sharing options...
MaryStella Posted April 8, 2010 Author Share Posted April 8, 2010 thanks ladies!! it's just frustrating at the box when all the guys are yelling at me that i can get it up and i can't clearmy knee with a weight. next time!!! 4.7.10 shoulder press (strict barbell) 45x550x555x560x565x5 spotter for elbow stability70x5 spotter for elbow stability for time9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 - 1025lb KB clean and press left arm52lb kettlebell clean and press right arm4 count bicycle situps time: 12:58 need to work on using a heavier kettlebell and this wod wasn't as crushing as normal on c2 rower - 5 x 1000 meters repeats with 90 second recovery 1 - 4:452 - 4:483 - 4:524 - 4:575 - 4:58 didn't keep these intervals within a few seconds as i should have. vega wfo w/coconut watertempeh baconvega sport performance protein w/coconut water * flaxbrown rice tofy, broccoli, mushrooms, carrotsgrit tofu & broccoli Link to comment Share on other sites More sharing options...
MaryStella Posted April 9, 2010 Author Share Posted April 9, 2010 4.8.10 pose drills 4 x 300 meter sprints -approximately 1 - 412 - 403 - 403 - 41 recovery wod Bench Press - 20lb Dbs 3 sets of 15 reps Dips - on rings with 1 foot touching box 3 sets of 5 Pullups kipping - 5 sets of 3 reps strict - 3 with purple band blue band 10, 5, 5 Abmat situps - 3 sets of 15 - stayed away from the GHD as my back has been tight/sore recently Kettlebells swings - 35 lbs 3 sets of 15 reps tomorrow will be a rest day. I am running a 5k on saturday. vega wfo w/coconut watertempeh baconthai tofu w/ peas and broccoli and brown ricevega sport performace protein with coconut watermexican pizza - ezekiwl wrap, black bean dip, tomatoes and red cabbagechocolate tofu Link to comment Share on other sites More sharing options...
Jason X Posted April 9, 2010 Share Posted April 9, 2010 WHOA! you? a rest day? what's that all about? since when does that happen? (I'm 100% kidding). you're insane. You deadlift a ton. I'm shocked by that, but it shouldn't surprise me. you're a superhero. (just accept it) maybe you're so tough because you have "stab" in your last name. Everyone knows knives are tough... Link to comment Share on other sites More sharing options...
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