Fran

Who has ever done Fran?  When you look at it you think, well that doesn’t look too bad….it’s awful…terrible….I hate you Fran.  It’s a really quick workout but it packs a punch.  My husband and I were both telling each other that we weren’t going to kill ourselves, there was no way we were going to get a sub 5 min time today because we just weren’t feeling it.  I think our competitive nature kicked in once we started…..

Workout from Outlaw Crossfit:

BBG:
Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed (I did 115#)

Conditioning:
“Fran”

21-15-9 of:

Thrusters 95/65#
Pull-ups

For time.

My time 4:20!!  I was pleased with my thrusters, but I need to work on stringing more pull-ups together at a time and also work on my butterfly!!

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Keeping it short!

I am exhausted! I was trying to finish a performance report for week and I just could’t concentrate anymore.  Today is going to be a short post.  I just wanted to post the little workout I did after work today.  We were super short manned today and too much work had to be done so there was no running during lunch.  After work I made sure I still got my WOD on.  Thanks to Advocare’s Spark and Muscle Fuel I made it through!

Workout adapted from Outlaw Crossfit

4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set (my weight 155#)

Conditioning:

1:00 Nose & Toes Hold (or 50′ HS Walk)
21 Deadlifts 225/155#
21 Push Press 95/65#
15 Deadlifts 225/155#
15 Push Press 95/65#
9 Deadlifts 225/155#
9 Push Press 95/65#
1:00 Nose & Toes Hold (or 50′ HS Walk)

My overall time was 10:26.  The hardest part was the Nose and Toes Hold, especially the last one!!

I’m heading to bed early tonight.  Hopefully tomorrow I’ll wake up refreshed!! Have a great night everyone!!

Monday we meet again!

Who likes Mondays?!! Nobody!! ok ok, today wasn’t that bad, it’s just hard to get back into the swing of things after the weekend sometimes.  Mondays are always busy for us at work because everyone that was sick over the weekend all come in. Lots of phone calls, messages and walk-ins..ughhh!! Plus we were really short staffed today, but we made it!

Today’s lunch time run was my only workout today. I fully intended to lift after work but I had to drop off my car to get fixed from my accident a few weeks ago, pick up the kids and grocery shop!  I ran 6.65 miles during lunch so I’m trying to not beat myself up too much!! Our time was a bit slower today, 1:05. Still proud that we ran that long during lunch again!  We’re going to crush our trail run 10k in November!

I made some pretty yummy recipes tonight! The downside of these yummy dinners was that I dropped my iPad off my kitchen counter while reading the recipes! Completely shattered my screen!!

Quinoa Chicken Pesto Stuffed Peppers

Ingredients (serves 6)

6 red, orange, or yellow bell peppers
1 whole rotisserie chicken, meat shredded
1 1⁄2 cups mozzarella cheese, divided and shredded
1 cup cooked quinoa
1 (6.25 oz) jar of pesto
Instructions

Turn on broiler to high. Place bell peppers under broiler and broil from 5 minutes on each side until skin blisters and begins to turn black.

Remove peppers from oven, set aside. Preheat oven to 350 degrees.

In a medium size mixing bowl combine the shredded chicken with 1 cup shredded cheese, the pesto and the quinoa and toss to coat.

Once peppers are cool enough to handle, slice in half and remove membranes and seeds. Add a heaping 1/4 cup of the chicken mixture to each pepper and top with cheese.(I also poured a bit of marinara sauce on top of the bell peppers)

Bake for 10 minutes. Serve immediately.

Recipe take from layersofhappines.com

The second recipe was Paleo Apple Spice Cookies.  My best friend who happens to still be in our Advocare 24 day challenge sent me this recipe.  She was dying for something sweet so she found this recipe.  The only thing I would change is only make smaller cookies!  These things get huge when they’re baking! I used honey crisp apples because they are my absolute favorite apple.

Apple Spice Cookies (Paleo)
Makes 9 large cookies
1 cup unsweetened almond butter
1/2 cup raw honey
1 egg
1 tsp baking soda
1/2 tsp salt
half an apple, diced (use something sweet like Fuji or Gala)
1 tsp cinnamon
1/4 tsp ground cloves
1/8 tsp nutmeg
1 tsp fresh ginger, grated on a microplane
1. Pre-heat oven to 350 degress F.
2. In a large bowl, combine almond butter, honey, egg, baking soda, and salt until well incorporated. Add apple, spices, and ginger and stir to combine.
3. Spoon batter onto a baking sheet (you may have to spread the batter a little to get it into a round shape) about 1-2 inches apart from each other–they’ll spread a bit.
4. Bake about 10 minutes, or until slightly set.
5. Remove cookies and allow to cool on pan for about 5-10 minutes. Then finish cooling on a cooling rack.

recipe adapted from cupcakesOMG.com

Both recipes were kid APPROVED!

Soul Crusher

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We got all our new goodies from the Advocare Performance Elite Line in! So excited!!  I usually don’t take pre-workout because it makes me jittery and feel weird but I tried the Muscle Fuel pre-workout and I felt great! My husband took the Arginine Extreme for his pre-workout and he liked it as well.

https://www.advocare.com/140847484

We needed it for the workout we did today. Holy Moly we wanted to quit so many times. We did the Hero WOD Whitten. Below is the history behind this workout. We wanted to quit after the 4th round but we remembered that the hero’s that have died never gave up!  Whenever we do Hero workouts we always try to remember and reflect on their significance.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

5 rounds for time

22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball(we do not have wall balls ar home so we did 45#/35# thrusters)

My time was 43:38

I also have to give a shout out to my Mom! It was her birthday yesterday.  My mom is such an inspiration to me.  She’s in her 60s, still riding horses and my parents do all the work around their horse property.  She looks fantastic!  She called me the other day because she needed some help starting a strength training program.  She was diagnosed with Osteopenia, which is pre-osteoperosis.  Her doctor told her even though she is very active she needs to add some strength training to her life.  I was a bit more excited than I should have been to hear this!  I bought her an Adjustable Kettlebell for her birthdayl.  This way she only needs one kettle bell and she can adjust the weight as she gains more experience.  I’ll be sending her some workouts and tutorials with it!  Below is the link if you’re interested!

http://www.amazon.com/gp/product/B003DQSTCY/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1944687402&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B004QKW07Q&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=1ZC4K1V8J7SH7YDFYFB2

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Getting my run on!

I ran 6.35 miles today!!! I was a tad bit nervous about this run because I have not run anything longer than 5 consecutive miles in a while…and those 5 miles were about a month ago…..and before that…..I don’t even remember.  I was determined to get out there today because I’m doing a very hilly/sandy/muddy/miserable trail run 10k the beginning of November. I ran the 6.35 miles in 56:12 which averages out to 8:54 miles.  I was pretty proud of myself!  Before I started I ate an Advocare V02 bar, I wish I had previously run that mileage without it, then tried it again after eating the bar to see the difference.  It must work though because I know a few Marathon and Ultra Marathon runners that swear by it.  It held off my hunger that’s for sure, and the berry flavor was quite tasty!  Below is more information and link to my Advocare site if you are interested! Hopefully next week I can run further and keep adding miles so I will be able to run my 10k in a good time!

https://www.advocare.com/140847484

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Good Things Coming!

Nick and I went nuts on the Advocare website last night!  We finally took the plunge and ordered everything we wanted from the Performance Elite line, time to get swole!! For me we ordered O2 Gold, Muscle Gain, Muscle Fuel(pre-workout)and Post-Workout. For Nick we ordered O2 Gold, Muscle Gain, and Arginine Extreme(pre-Workout) Another new thing we ordered was V02 Prime bars for those long cardio workouts/runs.  And of course we ordered our usual favorites Spark(fruit punch), Catalyst, and Chocolate Meal Replacement Shakes!  So excited about trying out all these new products!!! Below is the link to my Advocare website if you want to check them out!

http://www.advocare.com/140847484

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Today we did a 60 min spin class day during lunch.  It’s our new Wednesday tradition at work to break up the monotony of running.  Luckily there was 4 of us in class today so there wasn’t as much attention focused solely on us.  I hope more people start showing up for the Wednesday spin class so they don’t cancel it!  It was a great butt kicker! I love spin class!

I got to workout with my husband again after work.  I finally had a partner for a partner WOD!!! Yay!!  It was a bit tougher than we thought….I have learned that whenever you look at a workout and think that it’s not going to be that bad….it is.

Conditioning:
With a partner perform:

4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Deadlifts 225/155 then ME Pushups until partner returns

*score is total combined pushups*

My total push-up count was 132! Deadlifts are one of my favorite things…push ups are not!

Tonight’s dinner was interesting…..I love buffalo flavored food so I was excited to try this recipe.  If I do make it again I am going to use a little less sauce and only make it for myself!  My husband does not like blue cheese so I subbed some cheddar cheese in his, I think it lost some of it’s flavor that way, and overall it was just a bit too saucy. Also, there’s no way the boys would have touched it with a 10ft pol, a bit too spicy for them! My little adaptations….I used rotisserie chicken and shredded it up, so it cut out the whole cooking chicken part. I left out the cabbage because my husband doesn’t like it, and I used Frank’s hot buffalo sauce instead of just plain hot sauce.

Buffalo Chicken Quinoa Salad

Salad
1 cup quinoa
2 cups water
3/4 pound boneless skinless chicken breast, cut into bite size pieces
1 cup broccoli florets
3/4 cup shredded carrots
3/4 cup shredded cabbage
1/2 cup blue cheese crumbles, plus more for garnish
4 green onions chopped, save half for garnish
Dressing
1/3 cup olive oil
1/2 cup hot sauce (I recommend Franks)
1 teaspoon seasoned salt
INSTRUCTIONS

In a fine-mesh strainer, rinse quinoa well and drain. In a medium pot, combine quinoa and water. Bring to a boil, then cover and turn heat to low. Cook until all the water is absorbed, about 20 minutes. Remove from the heat, fluff the quinoa with a fork.
While the quinoa is cooking make the buffalo sauce dressing and cook the chicken and broccoli. In a measuring cup or small bowl combine the olive oil, hot sauce, and seasoned salt. Whisk to combine. Set aside.
Heat a medium size skillet over medium high heat Add a tablespoon of olive oil and saute the broccoli for about 5 minutes. You want it to just start to soften, but still be crisp. Remove from the pan and set aside. Add the chicken to the same pan and cook the chicken for about 5 minutes or until cooked through. Add 1/4 cup or so of the buffalo sauce and cook until the chicken absorbs the sauce.
When the quinoa is ready add the chicken, broccoli, carrots, shredded cabbage and  dressing, toss well. Add the blue cheese and half of the green onions. Toss again and serve warm with extra blue cheese crumbles and green onions.

That’s all for today! Good night everybody, looking forward to what’s in store for tomorrow!!

Lead by Example

It’s been a while, I’m sorry.  Every time I sit down to write a post something came up. I’ve been running running all day long but I decided I just needed to sit down and do it!  I need to make this a better habit.

My kids were at their dad’s this weekend, so Saturday evening I worked out in my garage with one of my friends.  It was nice to be able to relax and talk while we warmed up.  Usually my workout times are rushed just trying to get it finished.  It started storming while we were working out and when there was only 3 minutes left of my WOD the power went out!  I finished my WOD by the light of our cellphones!! My first WOD was Annie(see below) then my other WOD was programmed as a partner WOD, but because my friend had an ACL repair just 2 months ago we had to do separate WODS.  What I usually do with partner WODS is just rest the amount of time it took me to finish the round.  So it was a rest 1:1 ratio

Annie

50-40-30-20-10

Double Unders

Ab mat sit-ups

then

18 min AMRAP

5 burpees

7 box jump-overs(20″)

9 goblet squats(35# kettlebell)

I completed 10 rounds!

Sunday was a rest day 🙂

Monday my husband and I worked out in the garage.  My boys came in and really wanted to watch.  It was so cute watching them trying to imitate our movements.  Even though they kept asking us questions in the middle of our workouts we let them stay because it’s good for them to see us living our healthy and active lifestyles.  After we were finished we let them play on the box and showed them a few movements.  My 7 yr old was able to jump on the 20″ box! My 5yr old son was a bit afraid to jump straight on the box, so I stacked up a bunch of the weights the same height was the box and he made it!  I think some lucky little boys are going to get some Crossfit Kids equipment for Christmas!

3 rounds

Use same bar load throughout

20 Front Squats (65#)

20 Sumo Deadlift High Pulls

20 Push-Press

200 Jump Rope Singles

This took me 18:21…like I said the boys were a bit of a distraction…but it’s not like the rests weren’t welcome!

Today I didn’t get the workout it that I wanted to 😦  I did workout during lunch but was not able to go all out because I was helping train a co-worker. However it is still a good workout if you do it at a good pace. Usually I still workout again after work but between grocery shopping, T-ball, dinner, and homework there was no time 😦

1/4 mile

50 jumping jacks and 50 sit ups

1/4 mile

45 jumping jacks and 45 squats

1/4 mile

40 jumping jacks and 45 push ups

1/4 mile

35 jumping jacks and 35 sit ups

1/4 mile

30 jumping jacks and 30 squats

1/4 mile

25 jumping jacks and 25 push ups

1/4 mile

20 jumping jacks and 20 sit ups

1/4 mile

15 jumping jacks and 15 squats

1/4 mile

10 jumping jacks and 10 push ups

1/4 mile

5 jumping jacks, 5 sit ups, 5 squats, and 5 pushups

1/4 mile fast!

Hump day=Tacos and thigh burning workout!

I cooked dinner tonight! I didn’t even start cooking dinner till almost 7 but I was determined I was going to cook!  I had a lot of errands to run after work today so everything got pushed back quite a bit.  Tonight I made Veggie Tacos and they were delicious!!  The recipe made enough to feed 10 people with leftovers!! If you have a family of 4 like I do, maybe you should cut it in half.  I will be sharing my leftovers with my 2 besties tomorrow.  One is on the first week of her Advocare 24 day challenge and the other has already being taking Advocare products for a few months and is in general a healthy eater.  This recipe was taken from cookingclassy.com

Quinoa, Black Bean and Corn Tacos
Prep Time: 20 minutes

Cook Time: 30 minutes

Yield: 6 – 8 servings

Ingredients

1 1/2 cups cooked quinoa
1 Tbsp olive oil
1 medium yellow onion, diced
3 cloves garlic, finely minced
1 cup vegetable broth or chicken broth
1 (14.5) oz can diced tomatoes with green chilis, undrained
1 1/2 tsp chili powder
1 tsp ground cumin
1/2 tsp paprika
1/4 – 1/2 tsp cayenne pepper
1/4 tsp ground coriander
Salt and freshly ground black pepper, to taste
1 1/2 cups frozen corn
2 (15 oz) cans black beans, drained and rinsed
juice of 1 lime
1/2 cup cilantro, chopped
Optional-Serve with:
corn or wheat tortillas
chopped lettuce
Monterey Jack, cheddar or cottage cheese
diced avocados
diced tomatoes
hot sauce

Directions

Heat olive oil in a large non-stick saucepan over medium high heat. Once hot, add onion and saute until golden and tender, about 3 minutes. Add in garlic and saute 30 seconds longer. Stir in broth, diced tomatoes, cooked quinoa, chili powder, cumin, paprika, cayenne, coriander and season with salt and pepper to taste. Bring mixture to a boil, then reduce heat, cover saucepan with lid and simmer about 20 minutes, until mixture has thickened.
Stir in corn and black beans and simmer, uncovered 5 – 10 minutes, stirring occasionally. Mix in lime juice and cilantro. Serve warm over tortillas with desired toppings.
Recipe Source: recipe adapted slightly from a ward cookbook, recipe submitted by Kelli Price

Today’s WOD: My snatches need help 😦 They are so terrible. Maybe it’s because I learned how to snatch by watching Youtube…… I could only do 85lbs for my strength and they were UGLY!!!  Besides my snatches the rest of the WOD was good, I modified the HSPU to push ups with feet on 20″box…someone please clean out my garage so i have some wall space for HSPUs! I love HSPUs..I’m actually good at them if I can do them consistently! Again thank you Outlaw Crossfit for your awesome programming.

BBG:
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee (I did 85lbs)

Conditioning:
Run 400m
15 Strict HSPU(modify to push ups with feet on 20″ box)
30 Jumping Back Squats 35#
Run 400m
30 Jumping Back Squats 35#
15 Strict HSPU
Run 400m

My time was 9:21! My thighs were burning form those jumping back squats!

Balancing act

Does any other working mom ever feeling like they just can’t get ahead?! I’m exhausted and it’s only Tuesday. I have really been slacking off on cooking this week.  Monday we ate the leftover Paleo Cashew Chicken…today was Mac n Cheese for the kids(but hey, it was organic at least) and frozen Cedar Lane-Baked Eggplant for me.  I felt like I was constantly running from one thing to the next today.  I’m also a single parent 90% of the time because my husband travels a lot, and when he is home he’s usually working late.   The entire weight of cleaning this house, grocery shopping, cooking, yard work, everything with the kids, renting out our other house, and arranging all the insurance and repairs from a recent car accident falls on me.  It wears on you after awhile 😦 I’m sorry crying session is now over!!

Today during our lunch run we ran 5 miles.  The first 2.5 miles we ran with our coworker that needs help to pass her fitness test, dropped her off, and continued to run another 2.5 miles.  The first 2.5 took us 30 minutes, we tried to pick up the pace the second half, we finished that in 23 minutes.  Even though we’re trying to help her run, we are trying to train for a trail run 10k that’s on Nov 8th.  It’s no ordinary 10k, it’s all sand/mud and hills.  Also… I need new running shoes! Any suggestions?

After work WOD: I had 50 minutes by the time I got home from work today to get my oldest son’s homework done, workout, and get my youngest ready for t-ball and head out the door.  I still got my WOD in, I had to skip the strength again 😦 I hate skipping strength.  Today’s WOD was no easy thing.  There was a few times I just wanted to stop, but I pushed through and made it all the way to 20 min.  I figured since I was under the minute time-cap each time I had no excuse to quit.

Programmed from Outlaw Crossfit.

Conditioning:
Alternating EMOM for as long as possible (or until 20:00):

Even-
20 Double-Unders
5 Power Snatches 65#

Odd-
5 Bar-Facing Burpees
5 Shoulder to Overhead 65#

Weekend birthday celebrations!

My oldest son turned 7 yesterday! Time is flying by way too fast!!!

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We went Ziplinging as a family and it was awesome!!  Nick and I totally thought my youngest would freak out but he was such a champ!! If you are ever near Winston-Salem, NC go to Carolina Zipline Tours.  They were fantastic!!

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I did get some workout time in yesterday morning between making banana chocolate chip pancakes, present opening and getting ready for zip lining.  I did not have time for the strength, and also I accidentally deleted the time and I don’t remember what it was…but I don’t think it was anything fantastic.  I had to take quite a few nose-blowing breaks……

Saturday’s workout. 

3 rounds for time of:

20 Single KB OH Walking Lunges (left) 24/16kg
25 KB Swings 24/16kg
20 Single KB OH Walking Lunges (right) 24/16kg
25 Lateral Jumps (over KB)

Today’s workout was a bit more brutal than I thought it was going to be.  However, I did PR my clean and jerk by 10lbs!!!! I PRd at 150#!!!  I went for 155# and was close to sticking it but sometimes I get nervous and have a hard time getting under the bar….next time I’ll get that 155#!!My husband did the same WOD today…and I beat him…sshhh don’t tell him, but I find secret joy in beating him 🙂  He didn’t make it past the second round of 8 reps, and I made it all the way to 20 min..BOOM!!!

Sunday’s workout:

BBG:

15 minutes to find a 1RM Clean & Jerk (PR @ 150#)

Conditioning:

Every 2:00 for 10:00 (beginning at 0:00):

6 Clean & Jerks (anyhow) 135/95#
6 Bar Facing Burpees

Every 2:00 beginning at 12:00 for as long as possible or until 20:00

8 Clean & Jerks (anyhow) 135/95#
8 Bar Facing Burpees

I made it all the way to 20:00, it was rough!!

I made the yummy Paleo Crockpot Cashew Chicken again today! It was such a hit in my house last time I made it!! This time I made some rice and broccoli.  My husband is Korean and was a bit upset with me last time because there was no rice…so there goes the Paleo part….