Friday, September 21, 2012

Werkin' it, Twerkin' it

Today's workout

3.5 miles of hill intervals (45 minutes) + mobility (15 minutes)

then,

WOD

A1. 4x8 deadlifts, 2:30 rest between sets

145-165-185-200# (Pretty proud of picking up 200 pounds 8 times on that last set!) If you're new to CrossFit, that means for 4 sets, you would do 8 reps. For the first set, I did 145 lb deadlift 8 times. You also want to do these unbroken, or with less than a second rest before picking the bar back up. Allow yourself a 2 minute 30 second rest before loading up the bar again and doing another 8 repetitions. So, I did 145 pounds x 8 165 pounds x 8, 185 pounds x 8, and 200 pounds x 8.)

A2. 7 rounds of:
10 GHD sit ups
20 kettle bell swings (I did 44lbs)
60 double unders
90 second rest between rounds

(Scale as necessary to do all work unbroken. If you can't do GHD's, use an ab-mat. Find a weight you can do kettle bell swings with unbroken, and if you can't do 60 double unders unbroken, or at least 30 or 45, then do 60 singles. The point here is to do continuous work at a challenging pace.) 

Time: 24:43


Afterward, I stayed to Assistant Coach the noon class. I love the Nooners. 


Do you like my handy work? Intern duties at its finest!


A few photos from class and the worlds most ADORABLE baby alert! He is like that all the time. I have never wanted a baby so badly before! If only he came out just like Xavi :) 

On my way home, I hit up Whole Foods for some groceries and TJ Maxx for some kitchen wares.


I had these on my Amazon wishlist! So excited I scored them. I'm excited to make ribbons from zucchini for noodles and beet chips & sweet potato chips, and of course egg muffins in the silicone baking cups. 


I discovered the trick to making really amazing soft serve: using frozen fruit and almost-frozen coconut milk. I made a two-serving batch, one for me, one for the husband.

2 frozen bananas
1/2 cup frozen raspberries
1/3 cup raw cocoa powder
tablespoon cinnamon
1 cup light coconut milk, canned 
4-5 ice cubes

It was hard to blend, I had to mix it up with a wooden spoon to get it going for fear of burning out my mixer. It was incredibly thick! I set it back in the freezer to thicken even further, then put it back on the blender to fluff it up before serving. Aweeeesome sauce.


6 comments:

  1. That soft serve looks amazing! Way to work it on those deadlifts! We did 10 rounds of 15 deadlifts and 15 push ups this morning. Yowza!

    ReplyDelete
    Replies
    1. I love me some deads. Deadlifts and GHD's have to be the most brutal combination. Though deadlifts and double unders are equally gnarly. ;)

      Delete
  2. Double Unders are brutal for me. I still struggle with them. It's on my list of things to conquer!

    Our coach outlawed stevia for the WLC for our gym. So no sweeteners AT all. But your soft serve looks AMAZING. Maybe I need to try that... yum.

    ReplyDelete
    Replies
    1. Hah, that's like our coach outlawed legumes and quinoa, unless we are vegetarians. I have cut out even Stevia to pretty tiny amounts, MAYBE in my coffee in the morning, and a drop or two in raw cocoa to satisfy a sweet tooth. I find it much better than taking in too much fructose ...

      Delete
  3. Great job on the WOD, your abs look great.

    ReplyDelete
  4. 3 Studies REVEAL How Coconut Oil Kills Waist Fat.

    The meaning of this is that you actually get rid of fat by eating Coconut Fat (including coconut milk, coconut cream and coconut oil).

    These 3 studies from major medicinal magazines are sure to turn the traditional nutrition world upside down!

    ReplyDelete