Saturday, March 23, 2013

10 Seconds? No problem!


Up bright and early this morning, battling the thunder, lightening, and torrential down pour on my way to the box to Coach our athletes competing in the Open. 13.3 (cough, 12.4), here we go!

 

I wasn't sure if I would have time to do 13.3 today. But, we had an athlete that was WODing alone in the final heat, and from personal experience, there is nothing worse than doing a tough workout alone. Since he had a judge (and since I'm not officially competing, I don't need one), I set down my clipboard, hollered at another athlete to grab my rope for me out of my bag, and with 3 seconds to go, slipped my sweater off and got ready to slay some wall balls. 

150 wall balls? Good enough warm up for me!


Took my time on the wall balls, knowing that I wanted to get to the double unders and finish them unbroken. With 2 minutes to spare, and 240 reps, I had to call it good. I'm not cleared to do any ring work until my tendinitis and soft tissue has had a chance to heal.  

The wall balls tore it up enough ... 


It was so much more fun judging and cheering everyone on this morning! Everyone gave it there all and left it all out there this morning. This is what I love about CrossFit.


And the feasts I partake in afterward ... but that's another story. ;)


Pecan stuffed protein waffles, topped with PB2, Applegate Farms turkey bacon, black cherries, SF maple syrup, and unsweetened coconut flakes. 


 The husband wanted something "light" for dinner, so I sautéed up some firm tofu in a little sesame oil, sprinkled a few toasted sesame seeds on top while cooking, along with a little paprika and chili flakes. In another cast iron pan, I threw together some veggies: red bell pepper, yellow squash, onion, green beans with some Kerrygold butter, and cooked until al-dente. I like when my beans still have some "snap".


Dessert was a fun little creation! Just a few ingredients, less than 70 calories, 8g protein, 7g of carbs, the perfect sweet treat to top off the night!


Here's to praying the rain goes away tomorrow!

1. Do you eat tofu? 

2. Chocolate or vanilla?

3. Banana or Apples?

4. Do you workout on the weekends or rest? If you did 13.3, are you sore?

20 comments:

  1. I just completed mine around 1pm. My hip flexors and psoa are killing me. I dont know what I did but it is no bueno...dark beer to the rescue! Did you think strategy on the wall? I changed mine at the last second to 15 balls 10 seconds rest x10. Worked awesome! Too bad muscle ups are still so far into the future. One day you need to do a tutorial on the waffle iron. I destroy my waffles at every attempt!

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  2. Awesome job on 13.3! I didn't used to like wall balls but after this, I think they are a strength of mine, so they are going on me.

    1. I've never had tofu. Is that real food? j/k

    2. Chocolate

    3. Banana, I could eat one everyday.

    4. I usually take one weekend day off. If I work out all 5 week days, sometimes I'll take the whole weekend off. Depends on what's going on. The day after 13.3, my quads were screamin'! I foam rolled after the workout but def. not long enough. My legs felt like tree trunks.

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  3. I did 13.3 yesterday, and I foam rolled last night so they aren't killing me, but they are definitely tired and a big sore. I always experience the worst pain two days after, so tomorrow will be fun I guess. My shoulders and traps are super sore though from this past week, so it basically just hurt to wake up this morning.

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  4. I used to eat tofu, but when trying to figure out my tummy issues- I found out soy wasn't helping- no go on the tofu for me. I prefer chocolate, and the smell of vanilla bothers me- weird I know. Banana or apples? Heck- I love them both! Fry some apples in coconut oil, add cinnamon then top those babies with bacon- I mean come on. I JUST started crossfit- I am 8 workouts in. and currently I rest on Saturday and Sunday as the workouts are Monday, Tuesday, Thursday and Friday. I am awful at running- so I thought about on my off days visiting my apartment community gym and practice- and I do a little yoga to help with flexibility.

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    1. I can't say that I have enough soy to really notice if it troubles me. But, I will keep a watchful eye. I think I know what you mean about vanilla, especially if it's not the real kind of vanilla, but imitation vanilla? Blegh.

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  5. What brand of SF syrup do you use?

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    1. I've tried a few different brands. Whatever I can find at Whole Foods or the Natural Foods store. I found one sweetened with Erythritol that was pretty good.

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  6. Chocolate!! I workout on Saturdays, Sundays are my rests days, I love them!! I would have to say bananas, especially with some almond butter!!

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    1. I decided to take today as a rest day, and man, it's been such a great, relaxing day! ;)

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  7. LOVE CHOCOLATE!!
    I have cut back on my workouts and focus on nutrition during the busy times at work. So I do 2-3 workouts a week and take the weekends off.
    Apples with almond butter, walnuts and cinn like nachos!!

    13.3 did it as 1 round instead of for time . Quads arent really sore...prob cause i had been doing so much single leg ex the last few weeks they are used to getting beat up !
    the arms are def sore!!

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    1. I'll have to try your cinnamon nachos! ;)

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  8. Chocolate. Bananas. Have you had flattened banana from Trader Joes? So amazing with some almond butter...or almond butter and chocolate...
    240 is awesome! And oh my gosh, my quads are so sore today...feels like I did hundreds of squats.

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    1. I JUST bought the flattened bananas from TJ's, opened them up today and enjoyed them with some almond butter. LOVE! <3

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  9. Never tried tofu!
    Chocolate!
    Bananerrssss
    Yup. Usually I run more on the weekends!

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  10. hello and good morning from Mexico.......

    my wife and i love your blob..but we have a question ... how come you never put out any videos? that would be awwwwshum! so do it.. :)

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  11. What a great coach! It does suck to work out entirely alone.

    I've never had tofu on purpose--may have eaten it mixed with other stuff, though.
    Usually chocolate over vanilla.
    Apples!
    I wasn't happy with my 13.3 on Friday and wasn't sore on Saturday (slight muscle fatigue but more energy, I thought), so I did it again...and did worse. Yesterday my quads felt post-marathon-ish, but better today.

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  12. I try to give myself one weekend day as a "rest" day, but to me, I'd rather work out on weekends since I tend to indulge more with drinks and treats.

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  13. How did you make your mug cake?

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