MaryStella's Triathlon training crossfit endurance

[lobsteriffic]

Are you following the Zone to lose weight or is it to help your training? Or both? Does the lesser amount of carbs affect your training at all?

[MaryStella]

I love having lobster back! I am following it for it's performance enhancing claims. I am curious to see if they are true. However I have lost about 8 pounds since I started it about 5 weeks ago. I know most of that is just leaning out and ill have to alter the diet once that process is done. I have not noticed the lower carbs affecting my training. But the zone is not a low carb diet it is just a ratio diet. I am eating less carbs that I was before but it isnt low carb. As far as performance I have noticed significant drops in my swim time trials. As well as feeling stronger in some of my other workouts. Im still in the testing/refining phase of the diet.

[lobsteriffic]

I love being back!

[vivalasvegans]

i love that you love her loving you being back

[lobsteriffic]

there's a whole lot of love.

[MaryStella]

LOL!

[vivalasvegans]

http://www.youtube.com/watch?v=otEglliI9us

[MaryStella]

swim - 300 warmup then 4 x 300 on 1 minute rest

1 - 5:35

2 - 5:34

3 - 5:37

4 - 5:32

I expected the rest to be more recovering than it actually was. Seemed like a long time before i started. I also didn't expect these to hurt as much as they did. Felt good though. Following by 800 of drills, 2rounds of 100 each of switch, catch, drag & fist.

 

breakfast - 1 cup soy yogurt, 1 cup strawberries, 1/2 cup blueberries, 2 tbsp ground flax, carob & stevia

snack - 2 scoops vega wfo w/coconut water & 6 almonds

lunch - 6 oz tofu, 1/2 cup pinto beans, 1/2 red cubanelle pepper, 1/2 green cubanelle pepper, 1/2 red onion, 1 tbsp avocado,

dinner 6 oz grit tofu, 1 cup green beans, 1/2 bagel w/vegan cream cheese

 

cf wod - 3 rounds of 50 burpees, 25 ghd situps, 12 pullups. time 22:59

[MaryStella]

10 minute warmup on the trainer follow by 20 minutes of 1 leggers on the trainer switching legs every minute. This was a fun workout to shake things up a bit.

 

front squats - bodyweight x 10x 2, 45 x 5, 65 x 5 to warmup

85x3, 95x3, meant to go 105 x 3 but accidently put 115 x 3 on the bar. so 115x3, 120x3 (this were rough but i went for 125 anyway, 125 x 1 failed on 2nd rep. then 115 x 2. In between each set I did stretching, foam rolling, and negative ring dips. My negative ring dips have gotten better.

 

Feeling great today, not beat up.

 

 

breakfast - 1 cup soy yogurt, 1 cup strawberries, 1/2 cup blueberries, 2 tbsp ground flax, carob & stevia

snack - 2 scoops vega wfo w/coconut water & 9 almonds

lunch 6 oz grit tofu, 1/2 cup green beans, 1/2 bagel, 9 almonds

dinner - 6 oz soysage, 1 red pepper, 1 small red onion, 1/2 cup red beans, 3 tbsp avocados

[MaryStella]

scary saturday

did a CF group swim wod today - warmed up with some catch up and kick drills then did various exercises followed by a hard 50. Things like 1 minute of flutter kicks, dips off a bench, pushups on the side of the pool. Did some hypoxia, breath holding underwater swimming. Stayed to swim on my own afterwards. Then the Crossfit Costume WOD for Halloween. I was Daphne from Scooby Doo.

most of the wod was toes to bar, wallballs, medicine ball cleans, and burpees. i did sustain a small injury of a red welt mark under my left eye from getting hit by someone doing double unders.

 

Decided to put a serious wod in today and did 4 x 1 mile hill repeats. wanted 5 but ran out of daylight. Did a 3 mile warmup with hills and a 3 mile cooldown with hills. Feeling stonger climbing hills on the bike. Still not good at them and they are still hellish.

 

 

 

breakfast - 6 oz soysage, 1 red bell pepper, 1/2 red onion, 1/2 cup red beans, 1 oz soycheese

Lunch - 1 cup soymilk, 1 cup strawberries, 1/2 blueberries, 2 tbsp ground flax, 14 grams vega sport performance protein

 

 

Dinner - 2 scoops of vega wfo/ wcoconut water

 

snacks - 1 clif builder bar and 2 tsp peanut butter

 

not the best day food wise.

[MaryStella]

started the day with a 5 minute warmup on the trainer before doing 1 hour of 1 minute on 1 minute off intervals. This workout is killer. The first fifteen minutes were fine then the real pain set in. I got off the bike around 30 minutes to get more water stubbling to the fridge feeling like I would puke. Made it through the rest of it but was pretty delirious. I was able to really push the intensity this time and I rode the hell out of it. I sat and drank a smoothie immediately following and it took me 15 minutes just to recover before I could do anything else. While I am still not in love with riding on the trainer this was a killer workout. Hit the bike twice today. Went outside for a cold and windy 1:32 minute hilly route. Created a new ride looping together some of my hills. I turned around at the 1 hour mark to come back as it was getting dark and I didn't want to get stuck in that but I should have gone a little farther out as I ended up getting back in 32 because of the descent. I really like this ride and Im going to add some more hills into it to make it a longer course. I wasn't hitting those hills as hard as I did the other day. I think I was worn down a bit from the trainer wod this morning. The wind was helping much either. but happy I got the ride in. Ended up being a little short of 18. it was about 600 ft of climbing and several of the hills are long.

 

breakfast - 1 cup strawberries, 1/2 cup blueberries, 1 cup soymilk, 2 TBSP ground flax

snack - 1 scoop vega w coconut water, 6 almonds

lunch - clif builder bar

snack - 1 scoop vega w. coconut water, 1 tbsp peanut butter

post ride snack - hummus by the tbsp

dinner - 4 oz celebration roast, 2/3 cup roasted sweet potato, 3/4 cup roasted ruttabaga, 1 tbsp peanut butter

 

not the greatest food day again but I wasn't home most of the day.

[MaryStella]

Easy pool day today. 200 warmup, then 1,000 of drills as follows

100 - 12 beat switch

100 - catch up

100 - finger tip drag

100 - fist

100 - hand entry w/ paddles

100 - kick

100 - paddles & pull buoy

100- kick

100 - paddles & pull buoy

100 - kick

100 - paddles & pull buoy

50 - cooldown

 

then cf wod was "helen"! I don't know why but this is one of my favorite cf wods. I had to swap the run out for a row which is think only makes this wod even more of a challenge. used womens rx for the weight. So 3 rounds for time of row 400 meters, 21 kettlebell swings (american) @ 1 pood and 12 pullups. Time 12:31. Not surprised with the time it is right around where I expected it to be. Good news is last time I did this wod in june I subbed out the run for rowing and used the same weight and then it took me 13:50 then so I shaved a full 1:19 seconds off this time. made it through rounds 1 and 3 without breaking the kb swings. round 2 i put it down after 15 which was just stupid I shouldn't have done it. my grip was hurting on the kb swings and especially the pullups. the last 4 pullups of the wod i felt like i had no grip left at all.

 

breakfast - 1 cup soy yogurt, 1 cup strawberries, 1/2 cup blueberries, 1 scoop vega sport performance protein, 3 macadamia nuts

snack - 2 scoops vega wfo w/coconut water & 6 almonds

lunch - 4 oz celebration roast(seitan) 2/3 cup roasted sweet potato, 3/4 cup roasted ruutabaga. 6 almonds

dinner - 8 oz tofu, 1/2 cup black beans, 1 tbsp peanut butter

 

felt the legs at bit when riding my bike commute today.

[MaryStella]

swimmy - 5 minute warmup then the workout was supposed to be 25x25s mid pool starts on 10 second rests. It ended up being 31 reps because im a bad counter. Never felt like I was going fast enough doing these. Didn't get into a rhythm really just didn't feel right. Never felt really tired either even with the short rest. I thought my times would be lower. As I can swim a 19 or 20 second 25 off the wall. I think the time variance were mostly where I stopped in the water. Its possible i was swimming a little long as I guessed the middle of the pool.

 

1 - 27

2 - 24

3 - 25

4 - 27

5 - 28

6 - 28

7 - 28

8 - 29

9 - 30

10 - 27

11 - 26

12 - 28

13 - 28

14 - 29

15 - 27

16 - 28

17 - 28

18 - 29

19 - 29

20 - 28

21 - 29

22 - 28

23 - 29

24 - 29

25 - 30

26 - 29

27 - 29

28 - 30

29 - 30

30 - 28

31 - 29

 

50 breaststroke cooldown.

 

DEADLIFTS! probably my most favorite lift. warmup 95 x5, 135x4, 155x3,175x2, 195x2. Just was not feeling strong lifting today. I felt dizzy after every lift. I spent time stretching and foam rolling between lifts.

200x1

205x1

210x1

215x1

220x1 - failed on first attempt made it on second attempt

225x1 - failed on first attempt made it on second

230 x 1 - failed on first two pulls but got it up on the 3!

 

I haven't pulled 230 off the ground for awhile so that felt good. Especially since I wasn't feeling strong today. Wondering if is zone related. maybe not enough calories.

 

breakfast - 1 cup soy yogurt, 1 cup strawberries, 1/2 cup blueberries, 1 scoop vega sport performance protein, 6 macadamia nut

snack - 2 scoops vega wfo w/coconut water - 9 almonds

lunch - 6 oz tofu, 1/2 cup black beans, 1 vega vibrnacy bar

dinner - 6 oz tempeh bacon, sauteed spinach

 

I need to get to reading my soyzone book and get the ingredients to make the recipes out of the book.

[Adena]

Wow, way to go on the 230 deadlift! That's nothing to sneeze at!

[MaryStella]

"barbara" - 5 rounds for time of 20 pullups, 30 pushups, 40 situps, 50 squats with 3 minute recovery between rounds

round 1 -6.29

round 2 -6.38

round 3 - 6:46

round 4 - 5.52

round 5 - 6:29

total time - 31:04

 

Feels like I haven't done this wod in ages. I knew the pullups and pushups were going to be tougher than the situps and squats for me but I was surprised with how much my legs were hurting on those squats. I could dig back through the archives and get my old time but I honestly don't even think it would be comparable because I don't think I ever did this entire wod with real pullups all the way before.

 

took a 1 hour bike ride with a 9 minute time trial included. I rode jumper road before the time trial and did the tt on a hill too. I found even more hills to ride after Jumper road so that will be my next outing.

 

breakfast - 1 cup soy yogurt, 1/2 cup blueberries, 1 cup strawberries, 6 macadamia nuts, vega SPP 14 grams

snack - 1 scoop vega wfo w/ coconut water & 6 almonds

lunch - 6oz tofu, 1/2apple,1/2cup black beans

snack - 1 scoop vega wfo w/coconut water & 6 almonds

dinner - stir-fry tofu w/ peppers & peanuts (from my zone book) 6 peanuts, 8 oz tofu, 1 small onion, 1 small green pepper, 1 small red pepper. 24 mushrooms

[MaryStella]

10 minute warmup on trainer followed by bike wod -

10 rounds of 1 minute on trainer and 26 weighted steps ups (wod completed wearing a 20 lb weight vest)

Time - 35:18. I didn't expect it to take me so long. I was feeling weird getting back on the bike by round 3 by round 7 i felt like i was in a different world. Overall I really liked this wod. I haven't sweated like that in awhile. I did this at home so I was using a kitchen chair for the step ups. If I were to do this wod again I would take the trainer and bike to the gym and do it there so I could have more weight for the step ups. This was a light weight I never had to break which allowed me to go fast and keep good form. But I think it would have been even better with some more weight. I did take the time to switch shoes so that I wasn't stepping down onto my bad foot unsupported.

 

cf wod - push press - warm up 45x5 55 x 3 65 x 2 then

70x1

75x1

80x1 x 7

I think I could have gone a little higher (5 or 10) but the form would have suffered. Stretched, foam rolled between sets.

 

Then a 4 minute nightcap, I finished off the training for the day with 8 rounds of tabata on the bike trainer. yeah!

 

breakfast - 1 cup soy yogurt, 1/2 cup blueberries, 1 cup strawberries, 6 macadamia nuts, vega SPP 14 grams

snack - 1 scoop vega wfo w/ coconut water & 6 almonds

lunch - 6oz tofu, 1/2apple,1/2cup black beans & 9almonds (i was on the phone while eating oops!)

snack - 1 scoop vega wfo w/coconut water (skipped the nuts since i screwed up the last meal)

dinner - 8 ounces tofu, 1 red pepper, 1 green pepper, 1 onion 24 mushrooms, 1 tbsp peanut butter

[lobsteriffic]

Nice! I finally got my bike put together and my trainer set up so I need to get in some trainer rides.

[MaryStella]

in beautiful cali you should be out on the roads!

[lobsteriffic]

I live right downtown. I would have to ride in pretty heavy traffic. Not my cup of tea. I've had too many close calls. Once I get settled I'm going to see if I can find a good route to get out of the city.

[MaryStella]

im sure you will find things. ask at the local bike shop.

 

Swim - 100 warmup, 100 switch, 100 catch, 100 drag, 100 fist then a 20 minute time trial. The goal I had in my mind was to get 40 laps done. on my 40th lap I was on the t- getting ready to flip turn when the alarm when off. Technically I didn't touch the wall before the alarm when off so I don't get to say it was really 40 laps but it was about as close as you can get. I'm happy with it for now. I cooldowned with a 50 breatstroke, then did 10 minutes using paddles and a pull buoy. droped the paddles and did a 50 just pull and then dropped the buoy and swam a 50 straight. The paddles help my form so much if i could just retain it over distance. 50 backstroke to cooldown.

 

breakfast - 1 cup soymilk, 1 cup strawberries, 1/2 cup blueberries, 6 macadamia nuts, 14 grams vega spp.

snack - 2 scoops vega wfo w/coconut water & 6 almonds

lunch - 8 ounces tofu, 1 red pepper, 1 green pepper, 1 onion, 24 mushrooms, 9 almonds

[lobsteriffic]

Oh I realize that. I just don't ride in heavy traffic. I'm not really looking to start doing so. Once I get settled I am going to look in to joining a bike club, they will show me the good routes. Right now my weekends are busy getting settled and trying to find furniture, so trainer it is. I don't have a problem with that.

 

EDIT: meant to ask, are you counting calories? Or just ratio of macros? What is your daily calorie intake like? Just curious, since you do so much training.

[MaryStella]

I am not counting calories. I am just watching the macro ratio. I have no idea what my daily calories intake is like but I wouldn't be surprised if I have to alter it when I am done leaning out. Reason being in approx 5 weeks ive lost about 10 pounds so Im clearly burning more than im consuming by about 2 pounds a week which is about a 7,000 calorie deficit a week. It hasn't been an issue with my workouts yet, a lot of the training I do is intense yet short in time duration. So basically what Im saying is it isn't something I am doing at the moment but where I am at with this process right now it probably not going to stay the same.

 

cf wod - row 1,000 meters, 50 Thrusters @ 45lbs, 30 pullups - Time 12:12

i did well on the row but it went downhill from there. It was tough coming off the rower into the thrusters. They fely ugly. I didn't expect them to be so hard because the weight was light but i was hurting. Then the pullups! Maybe connected 2 or 3, there were a lot of 1 rep pullups. I got right back on the bar after every rep pretty quickly but I had no grip strength left at that point to hang and kip. I don't know what possessed me to think this wasn't going to be that bad of a workout. I should know better by now.

[MaryStella]

cf wod - 4 rounds of 20 stability rows each arm (40 total) and 20 side lunges each leg (40 total) with a 25/6 pound kettlebell. time 19:50. legs were burning on those lunges. I probably could have gone heavier with the weight. I made it through the rows unbroken alternate sides but not so on the lunges although i always did a set of ten at least.

 

 

 

cf swim wod - 10 minute warmup followed by 10 minutes of 25 hard and 75 easy. Then 25 hard, out of the pool, 30 seconds of flutter kicks'pushups on the deck, back in the pool 25 hard. out of the pool 10 seconds off for found rounds. Then some hypoxia work, underwater as far as possible for several repeats. Also some treading water time, full, legs only, hand out of water overhead, passing a ball. If the ball got dropped everyone swam a hard 50. Then a cooldown 100.

 

 

 

Tried to test out the foot today and see if it could handle some running. Went to the track and made it a 600 before I started to notice it. before that it was fine, it wasn't really pain but I was aware of that part of my body more then others so I only ran an 800 and went to home to take my frustrations out on the bike! Would it have hurt if i ran more? I am not sure but I didn't want to push it.

 

 

bike wod on trainer - 5 rounds of 3 minutes on with 20 airsquats. I loved this trainer wod. I was hitting it really hard and it felt great. The squats hurt. the trainer hurt. HR was up the entire time. my legs are done for the day. I took the time to switch out from my cycling shoes to my runners since i had the orthos on for the squats. don't want to aggravate the foot anymore. The wod took me. 22:31.

 

 

breakfast - 1 cup soymilk,1/2 cup bllueberries, 1 cup strawberries, 6 macadamia nuts, 14 grams vega sport performance protein

 

lunch - 2 scoops vega wfo w/coconut water & a clif builder bar

 

snack - clif builder bar

 

dinner - 6 ounces soysage, 1 apple, 1 1/2 cups broccoli, 3/4 cup carrot, 1 poblano chile and 2 tbsp peanut butter

 

 

I was out a lot of the day so not the best day of zoning. I didn't have any nuts with me for lunch or my snack so that didn't help. I ended up eating a second clif bar as a snack because i got dizzy again in the afternoon.

[MaryStella]

slept in this morning. Was going to do a trainer ride this morning but was still feeling beat up from yesterday so decided to just ride outside later. Did a 90 minute ride with hills. 1,462 ft of climbing. 17.34 mile ride. Felt good climbing out but was freezing riding back. Forgot my booties so my feet were ice blocks. Got chased by a huge dog. I like this route and will try to ride it more and add more to it. Went right to the pool afterwards only had a half hour only did drill work. 200 warmup then 100 swich, 100 catch, 100 drag, 100 fist. Then 10 minutes of swimming with paddles and a pull buoy. I love using the paddles. My pull feels so much better after that! Followed with 50 pull, 50 free and 50 kickboard.

 

breakfast - 6 ounces soysage, 1 apple, 1 1/2 cups broccoli, 3/4 cup carrot, 1 poblano chile and 2 tbsp peanut butter

snack - vega vibrnacy bar

lunch - vega wfo w/coconut water

snack - 2 cups soymilk, 1 cup blueberries, 2 tbsp ground flax seed

dinner - 3/4 cup carmilized onion hummus & 6 oz grit tofu

 

my heel hurt last night. And it hurt all day today. started in the morning like a toothache and it just feels like I am stepping on a tack

[MaryStella]

I hate this time change thing. It unnatural, unhealthy and just plain stupid in my opinion. Swim wod - 200 to warmup then set 1 of drills

100 - balance, 100 catch, 100 drag, 100 w/paddles & pull buoy & 100 kick

2 x 250 meters on 30 seconds rest

1 - 4:55 2 - 4:57 (miscounted laps and stopped before the last 50 but figured it out based on time and went back out to finish it)

3 -4:50 4 - 4:49

followed by another set of the drills listed above.

Had some wardrobe malfunctions. Its time for a new swimsuit!

 

cf wod - i loved this one! no really i did! As many rounds as possible in 20 minutes of 5 Handstand Pushups, 10 Hanging Leg Lifts, 15 Walking Lunge Steps. Completed 14 rounds and made it to through 7 hanging leg lifts of the 15th round. I did handstand pushups with my feet against the wall to warm up but decided to do elevated pushups for the wod. So i had my feet on a stack of weights about chest height. I had a good flow for it. I was feeling strong and didn't have to pause to rest of breakup anything.

 

breakfast - 2 cups chocolate soymilk, 1/2 apple, 1/2 cup blueberries, 2 teaspoons almond butter, 14 grams vega sport performace protein

snack - 1 scoop vega wfo w/coconut water & 1 tbsp ground flax

lunch - 8 oz grit tofu, 1 cup roasted sweet potato

snack - 1 scoop vega wfo w/coconut water * 1 tbsp ground flax

dinner - 4 blacks TVP, 1/2 cup salsa, 1/2 cup red beans, 1 red bell pepper. 1 poblano pepper, 1/2 cup daiya, 1/2 cup red onion, 2 tbsp peanut butter