What I ate Wednesday – London Highlights!

Hi all,

Happy ‘What I ate Wednesday!’ – Linking up with the awesome foodie Jenn over @PeasandCrayons

Today’s WIAW comes from my favourite eats this past weekend in my favourite foodie city LONDON!

A bit of a photo dump, but isn’t that what we all want to see, FOOD! Haha!

And maybe a little football…

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Breakfast was pretty much the same both days in London – a classic hotel buffet spread, Paleo style! – Poached eggs, bacon, mushroom, tomato – fresh fruit, yoghurt and honey at the side.

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The most amazing green juice (Green Queen) from Inspiral at Camden Market (David had the Banana Karma) – I cannot wait to go back for lunch or dinner one day – thank goodness I can get their kale chips from Whole Foods!

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IMG_0144Dinner one – avocado and bacon burger with salad and slaw from Gourmet Burger Kitchen, with a few sweet potato fries at the side.

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Frozen Yogurt – was supposed to be Pinkberry but all stores in London (the only ones in the UK) HAVE CLOSED!!! Gutted doesn’t even cover it. And neither did this fro-yo – was ok, far too sweet

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So we went back to the hotel to console ourselves with wine!

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Dinner two – Chipotle! Woop woop! As good as ever! Pork carnitaburrito bowl in case you are wondering… with extra guac!

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(Apart from on the train, we never really had lunch, just snacked on goodies! Well isn’t that what holidays are for!)

And last but not least – this bad boy – gluten free chocolate chip cookie from Cookies and Scream in Camden Market – there are no words for how good this tastes!

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What do you eat at a hotel breakfast buffet?

Favourite burger toppings?

Ever had a food ‘disappointment’?

CrossFit – Hard but I like it!

Hi all,

Monday again! Feels odd writing that considering it’s actually Friday and I am writing this to schedule for Monday – shhh keep that a secret!

Anyhoo, I hope you have had a wonderful weekend and are ready to rock the last week of October!

Let’s start it with a recap of last week’s CrossFit!

Monday Morning (20th)

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I was adamant with these squat cleans to do it right, get down into a squat fast and not let the bar travel up. I kept it light going up to a max of 22.5kg but I nailed it and they felt good – power and speed! Finally watching all those CrossFit technique videos and reading up on squat cleans paid off!

The push complex was a toughie but a goodie – got up to 20kg with that one. Those split jerks still need work though, I just dont find it a natural move to do.

And then the WOD, 3 rounds of running and burpees??? Urgh! But a good burner!

Tuesday Morning (21st)

tuesday wod

 

 

 

 

 

 

 

 

 

 

 

The strict presses were tough – done seated it meant we had to simply use our arms and core – a true strict press! I got up to 20kg.

The ‘ring support position’ I did in between 2 boxes, arms locked out, knees raised. On the rings, I could only hold for about 20 seconds, my arms were like jelly after the strict press, so I went down to the boxes. A lot easier but at least I could hold it steady.

I enjoyed the final WOD, a sweater but a good work out. I did triple skips, so 120 each time and used a 12kg kettle bell. Completed 3 rounds and 22 swings in total. Gutted I didnt complete a full 4 rounds #OCD.

Thursday Morning (23nd)

thursday wod

 

 

 

 

 

 

 

 

 

 

 

The back squats I did with 32.5kg on the bar. I did this with 35kg last week but wasn’t feeling too great this morning so decided to go down a wee bit. The triceps dips were done between 2 kettle bells on the ground – feet raised up on a high plate. Then we had to dip up and down like on a ring dip. Definite arm burner.

The 5 rounder was good – the toes to bar with a barbell are still tricky but I am trying to be able to pull the bar back without dropping it. The rest was ok, the foot behind pistols were good to get some scaled technique and I dont actually mind plate sit ups – apart from the grinding of my tail bone on the floor – ouch! Completed in 12 minutes 6 seconds.

Friday Morning (24th)

friday wod

Muscle up progressions = hard but I really like doing it! I love seeing progress in my strength and technique and it really shows here. I feel like I have the knack for false grip now and can really control my rows.

Not there yet with a hand stand push up – not even a handstand. But progress still made today, I did a tripod hold. Basically yoga ‘crow’ pose but with your head on the ground. It took me a while to get it but I got it and was able to hold it. A long way off from HSPU but definitely an improvement, getting happier being upside down.

For the WOD, Coach wanted me to focus on getting my ‘head through the window’ while at extension. My upper back and lats are so tight I am finding my movement so restrictive and as a result, my lower back compensates. NOT GOOD! So I went with 15kg (bar) and tried to focus on really pushing through.

It’s going to take a lot of mobility to sort this out, more than what I am doing right now. It’s not going to be nice or fun. But I have to do it to progress. I want to do it. The last thing I want is an injury and I am committed to CrossFit. The extra hard, extra tough work starts now.

Thinking Out Loud!

Hi all,

Hope you are well and ready to rock Thursday!

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Time for some ‘Thinking Out Loud’ action with the fantastic fellow date loving Amanda over @RunningwithSpoons!

1) Rising Up! With the Falcons

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Yes the time has come! On Saturday, David and I will be heading down to London to see our NFL team, the Atlanta Falcons play at Wembley Stadium against the Detroit Lions. We are beyond excited! We both love the sport, David especially so, and we never thought we would ever see our team play (unless we moved to the states) and to see them play on home ground, wow it will be awesome! Fingers crossed we win!

(Cant wait to see Matt Ryan in the flesh… sorry David!)

2) London Baby!

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Getting to see the game means another trip to one of my favourite cities in the world, London! We have a few other bits planned while we are there –Borough Market on Sunday (the best day!), shopping at the Westfield Centre, seeing the poppy display outside the Tower of London and Chipotle to name but a few! I would love to do so much more but we just won’t have time – is there ever enough time to see everything in London? Doubt it!

3) Documentaries

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I have spent some time this week watching health documentaries on Netflix – for pleasure, for extra learning as a health coach, for writing inspiration and to just see where different folk come from on the stance of health. There are 2 that I wish everyone would watch though –

  • Hungry for Change
  • Fat, Sick and Nearly Dead

Both highlight the problems in today’s society regarding health and both suggest ways to tackle it. Hungry for Change in particular is amazing for breaking down the why’s, what’s, how’s and potential solutions. Would recommend to anyone, especially those who may want to start a healthy lifestyle but are confused on which way to go and why.

4) Artificial Sweeteners

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While we are talking about health, I just want to mention one bit of information that I came across in a podcast I listened to this week. Did you know that there is a ‘daily safe recommended limit of artificial sweeteners’? Did you also know that the safe limit is equivalent to 2 diet sodas or 3 sweet and low packets? And that’s it!?

Now I have cut artificial sweeteners out of my diet and feel so much better for it, but I was still shocked at how low the safe daily allowance is. How many of you out there, or know folk out there, who drink more than 2 diet sodas in a day? Or use an abundance of sweetener in their tea or coffee, beyond those 3 little packets?

We have those traffic light diagrams on our food packets here in the UK, indicating foods high in sugar, fat, calories and all the easily manipulated stats, but why doesn’t it indicate high sweetener content? It may be ‘low in sugar’ but it certainly does not make ‘high in sweetener’ safe/ healthy!

5) Persimmons / Fruit

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Yep these bad boys are back in our stores! I was a bit obsessed about them last year… ate one every day! Bought some this week and although I enjoyed it, I think my ‘sweetness’ level has definitely altered since last year – the ripe ones are now far too sweet, and they used to be my favourites. Now I prefer the harder, crunchier ones. Or maybe an apple instead! Glad to clamp down a bit on sweet foods, even if they are from natural sources. I actually have been going the same way with bananas – maybe the green ones aren’t so bad after all!

And there we have it folks, some of my rambles from the day!

Sorry it’s a short one, but I have an online health conference to attend to! Such a sponge for knowledge, I love it! #Youcanneverknowenough

Do you support a sport team?

Are documentaries your thing?

Have you ever changed your mind on a fruit?

The Joy of Apples!

Hi all,

Hope you are well this fine Wednesday! It’s a bit cold blustery and wet here today but it is the tail end of Hurricane Gonzalo so to be expected!

I normally don’t like to do a recipe post one week after my last one but as soon as I heard yesterday was ‘National Apple Day’ I knew I had to do something to highlight these beauties.

apples

For those in luck, apples are in peak season right now and are delicious. We sadly don’t have the ‘apple picking’ culture over here but we do have some of the most amazing, delicious British apples and they are just so yummy right now. I picked up a bag of 6 English Windsor apples at the weekend for £1! Unheard of!

So get out, buy some amazing seasonal apples and either eat the delights on their own or make some of the wonderful recipes below which helps them to shine even more!

Paleo Apple Crisp – Primal Palate

(Yes I listed them last week, however, I made this dish on Saturday and I don’t think any dish has made me so happy before! I was grinning from ear to ear it was that yummy!)

apple crispApple Spinach Chicken – Health.com

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Crock Pot Apple Sauce – Against all Grain

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Grain Free Mixed Nut Muffins – Cotter Crunch

(To use the apple sauce in a different way!)

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10 Minute Sweet Potato and Apple Sauté – The Lean Green Bean

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Stuffed Double Pork and Sage Baked Apples  – PaleOMG

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Autumn Kale Salad with Fennel, Honeycrisp and Goats Cheese – Cookie and Kate

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Enjoy! Eat those apples while you can!

Linking up with Jen over @PeasandCrayons for What I Ate Wednesday!

How do you like to eat apples?

Do you prefer them in sweet or savoury dishes?

Favourite variety?  

CrossFit – Grin and Bear the Grind!

Hi all,

Hope you are well and had a fantastic autumnal weekend!

We had the sunshiny crisp blue skies of the season one day, then wet and windy the next! Luckily the day we had to go out was the nice one so that worked out well!

Oh and guys, we made the Paleo Apple Crisp that I mentioned in Wednesdays post… holy guacamole it was awesome! I was so full afterwards, full of apply goodness, my tummy was happy! I beamed all night – dont you love it when food puts you in such a happy good mood? (you can see pics on my Instagram page! ). 

Anyhoo, on to today’s topic, last weeks CrossFit recap!

 Monday Morning (13th)

monday wod

 

 

 

 

 

 

 

 

 

 

 

After a block run, we had the joy of listening to ‘Happy’ by Pharell – doing a burpee every time he says happy or happiness. Burpees = happiness = I don’t think so! Especially when there is a part of the song where he just sings in the background ‘happy, happy, happy, happy’. Don’t try it.

I love Romanian deadlifts – yep, I know I am an oddity but I like them. Love that feeling of a stretch in my hamstrings (hate the DOMS after…). Got up to 40kg, pleased with that.

We had to superset these with push press – I worked up to 22.5kg and felt good doing it.

The WOD was a good – front lunges (25kg), the more I do them, the more I like them. The press ups, well, I struggle with them to be honest but I am aware that the more I do them the better I will be at them so just got to grin and bear it! I finished in 9 minutes 49 seconds.

Tuesday Morning (14th)

tuesday wod

 

 

 

 

 

 

 

 

 

 

 

Power snatches are up! As I mentioned a few weeks ago, the next time these were to come up I was going to go low and right and that’s what I did. I worked up to 17.5kg quite quickly and stuck with that, feeling what was going right and wrong and working on it. Definitely feel better with them.

The WOD was a killer – the 21 kettle bell swings (12kg) were alright but the clean and jerks felt so heavy after the snatches and the not mentioned insane mobility session beforehand, my arms were smoked. I began at 25kg but after taking so long just to do 3 clean and jerks I dropped down to 20kg and that was still hard! I finished in 13 minutes 5 seconds.

Thursday Morning (16th)

thursday wod

 

 

 

 

 

 

 

 

 

 

 

Loved the first part of the WOD today.

Back squats felt heavy but good. Crazy Jen went for all sets at 80% of her 1RM – 35kg. I tried to swap but Coach encouraged me to stick. Glad he did – it felt awesome turning my 5RM into my 8RM!

The squats were superset with kettle bell strict presses. You use 2 bells, bring them up to clean – knuckles touching, then strict press them up. I went with 2x 8kg bells and it was tough but a great way to really feel those presses and improve technique.

The final WOD was ok – after the block run (500m) I had approx 2 minutes left to do a wall walk and hold for as long as possible (my scale). I managed a total of 1 minute hold in the first round and 45 seconds in the last. Gotta get used to being upside down!

Friday Morning (17th)

friday wod

 

 

 

 

 

 

 

 

 

 

 

The bar toes to bar were difficult for me as I find it very tough lying on my back and holding the 15kg bar above me (off the floor) – never mind then lifting the legs to reach the bar. But I worked though it, and tried to use my core to the best of my ability. And yep I had to do my share of bar pull ups! In 10 minutes I did 35 reps of the 50.

The EMOM was a toughie but a goodie. Thrusters suck but I managed to work up to 25kg and keep my form good – always the main thing.

The rest came and went and we were on to wall balls. Thrusters = jelly arms. Jelly arms = no use for wall balls! We were to test how many we could do in the 3 minutes at the end of the WOD compared to when we did the same on the 3rd of the month. I managed 33 wall balls, how is that compared to last time? Exactly the same! Only I could do that, a complete fluke (I couldn’t even remember what I did last time until I checked my book!).

And then on Saturday, a great ‘Yoga for CrossFit’ session… it felt really good!

Thinking Out Loud!

Hi all,

Yay it’s Thinking Out Loud Thursday! I can’t be the only one out there who secretly but vocally admits that today is the best blog post day!

Cause for me, it’s always random and unplanned – such a blogging release! Thank you Amanda @Runningwithspoons for allowing us bloggers to have a space to BREATHE and major congrats on 100 TOL posts!

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1) Culzean Castle

Remember I told you David was off on vacation last week? Well last Wednesday we went on a wee road trip down the West Coast of Scotland to visit Culzean Castle (pronounced Cul-leen). It was beautiful and such a wonderful day with my love. Here are a few of my favourite pics…

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2) Starbucks

A few days back I read that the first call made on an iPhone was by Steve Jobs – he called Starbucks and prank ordered 4,000 lattes. I told David this and, as the geeks we are, we tried to workout numbers – could one branch of Starbucks really make 4,000 lattes, how many drinks does one Starbucks branch actually make? So I decided to do my own experiment.

As I sit here now I took a half an hour period and noted down how many customers came to the desk. I then times that by 2 to get an hour and then multiplied that by 14, the number of hours it is open in a day.

In half an hour they made 24 drinks. That’s 48 per hour. So approx 672 per day.

Now I know my stats are full of flaws and there will be times they are busier than others but as an average, 672 is quite a lot. But it also makes 4,000 (unless it was a Starbucks factory) extremely impossible! Ha! (What a geek…!)

3) Inspiral Kale Chips

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I am obsessed about these chips! They taste so good – the kale is baked with cashew cream and nutritional yeast… holy yum! Then have some other flavours like cacao, baobab and onion and wasabi. All gluten free, all tasty! It’s a good job I can only buy them from Whole Foods and it’s not nearby… I want a bag every day! I <3 kale!

4) Yoga

These past 2 Saturdays, David and I have been heading to Yoga for CrossFit at our CrossFit box. I am hooked! I love the mental de-stress, I love the mobility work and general stretching. Also our instructor Cat is so calming and engaging, helping us to get the most out of our session. We hope to make it a routine, what better a way to start your Saturday!?

5) Christmas Shopping

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Yep I am in fact starting my Christmas Shopping! It’s so great to spread out the cost and it also means that you never have to ‘panic buy’ for anyone. I think in the UK our stores start to get Christmassy earlier than elsewhere because we don’t have any holidays in the running up to Christmas. Halloween isn’t that big a deal and obviously we don’t celebrate Thanksgiving. So if it means we get a little bit more Christmas love then I think it’s well deserved!

6) T K Maxx

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I think this has to be my favourite store! I love hunting out bits and bobs here. Surprising, I rarely buy clothes for me, but get so many home items, gifts, clothes for David etc. I also manage to find wonderful tasty goodies, like vanilla nut coffee and avocado oil cooked crisps (chips). But yesterday I found these. Kettle Popcorn. Cooked in coconut oil, which is such a rarity, I snapped them up! Guys, they are lethal. One taste and you want to eat the whole bag! And I know if I wasn’t around to stop David, he totally would have. They won’t last long!

Are you a closet geek?

Found any good products recently?

Started your Christmas shopping yet?

You’re Invited To Dinner! (Recipe Love!)

Hi all,

Welcome to my home! You are invited to dinner!

As I want to be the ‘hostess with the mostest’, I want to cook a meal I know you will love!

So come dine with me and let me know what you fancy!

(Click on the titles for links to the recipes…)

Dinner

Here are your options…

Cocktails

lemonade

Vermontucky Lemonade – by SmittenKitchen OR

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Mulled Cider – by Jamie Oliver?

Nibbles

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Basil Pesto Part Almonds – By Cookie and Kate OR

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Spiced Pepitas – By Melissa Joulwan?

Main

pumpkin soup

 

 

 

 

 

 

 

 

 

 

Pumpkin Soup (actually made in the pumpkin!) – by Pure Wow OR

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Slow Cooker Smoky Braised Chicken and Fennel – By Real Simple?

Dessert

apple crisp

Paleo Apple Crisp – by Primal Palate? OR

maple pumpkin

Maple Pumpkin Custard – by Danielle at Against All Grain?

After Dinner, with GREAT coffee of course!

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Inside Out Almond Butter Cups – by Peachy Palate OR

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Salted Chocolate Coconut Pistachio Clusters – by PaleOMG?

Choices Choices!

What do you want me to cook? Let me know below!

(Linking up with Jen over @PeasandCrayons for ‘What I ate Wednesday’)

And if I could invite you all to dinner, I soooo would!

CrossFit – Just get to work!

Hi all,

Hope you are well and had a fab weekend!

Sure is getting cold here in Glasgow, but seeing all the leaves change colour and being able to wear scarves again is making it all worth it! Anyone else love wearing scarves?!

Anyhoo, enough on the weather (it truly is ALL Brits talk about…!), time for some CrossFit recaps from last week.

Monday Morning (6th)

Monday WOD

 

 

 

 

 

 

 

 

 

 

 

(We have been continuing our pull up progressions and been doing them all week. Going well still, will let you know when I have made a big leap!)

Time to snatch! The power snatch clinic was useful, but the main thing I told myself a while back was that when snatches came up again, I was going to go low and get technique spot on (i.e. not having to ‘press’ that last section out). So that’s what I did and it worked. For the first time it felt great doing hang snatches. I only got to 15kg with the weight but it was worth going down and knowing how they should feel!

The AMRAP was fun! I did jumping chest to bar pull ups and for the first time was able to truly hit the bar with my chest. I had always been a bit ‘funny’ with whacking my chest into a steel bar! But I trust myself a bit more with it now + added strength made it more controlled. I completed 5 rounds plus 5 C2B in the 8 minutes.

Tuesday Morning (7th)

Tuesday WOD

 

 

 

 

 

 

 

 

 

 

 

Back on the squats! I got up to 35kg for my 80% and worked on a progression of 2 seconds down, 2 second hold and explosive up. These progressions are awesome, honing in on technique and making you feel stronger and more in control of the weight.

The strict presses were relatively light as I need to revisit my 1RM. But I got up to 20kg and was pleased with that.

The WOD was a killer as it was freezing outside and the box is roasting. So every time you came back in from the run it was like walking into a sauna. I did not want to do lightheaded lunges! But I did it – with 25kg on my bar in a time of 15 minutes 46 seconds. Sometimes you just gotta get on with it!  

Thursday Morning (9th)

Thursday WOD

 

 

 

 

 

 

 

 

 

 

 

Some gymnastic action today! Focusing on quality over quantity.

The ball ups were done from the floor with a barbell behind me, simulating the rig bar. I reached my arms back to reach the barbell and brought my knees up until they were touching my ears (get me?). Coming back down from this in a controlled manner was where it was really tough!

The rest were the same, focusing on quality and keeping things tight and controlled. Felt better especially with the KB ring dips – could knock more out in a row than previous.

The 45 thrusters, well, who loves a thruster? Ha! But with a 5 minute time cap you just got to go to work! I went with 20kg on my bar and completed it in 4 minutes 53 seconds!

Friday Morning (10th)

Friday WOD

Imagine it’s 6.30am, you are standing in your CrossFit box. Sometimes brains do not function to their full potential at this time. And as result, we read this WOD completely wrong. Coach thought we had to do ALL the reps each. So 100 DU’s/skips, 100 FS, 100 PP EACH and so on and so forth.

In actual fact, it was only the double unders/ skips that had to be done each, the rest could be shared amongst the team of 4. Sadly we did not realise this at the time….

So, after we had taken it in turns to do our skips, the four of us went on to completing our front squats and push presses! Holy guacamole it was tough!

Mentally we all thought ‘how are we going to get this all done, how can anyone get it done without being here for hours’. Physically we were all pushing ourselves. We called it after we had all completed our sets of 100. It took us 55 minutes and 9 seconds to do that.

Luckily, it was realised that a mistake had been made before the others did the WOD later in the day. Who knows how long it would have taken to complete if that was the case! I do believe the four of us could have completed the correct WOD in 55 minutes though…!

Well if our brains weren’t working at that time at least our bodies were!

On a side note, the past few CrossFit sessions have got me thinking, when is it time to try when there is a high chance you know you might fail? There have been a few WOD’s recently where I have been left thinking that maybe I could have gone a bit heavier? But could I have completed them? Is it better to go lighter and complete a WOD or heavier and know you probably won’t? What would you do?

Dealing with Anger and Frustration!

Hi all,

Hope you are well!

Today, I want to Think Out Loud! But in a different way…

Today, I want you to think about Anger and Frustration.

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What makes you angry or frustrated? – People, situations, choice or lack of?

Why does it make you angry?  – Is something not going your way, has someone said or not said something, did you are someone else do something wrong?

How do you react? – Do you bottle or burst? Do you let that anger turn into stress, do you yell, do you get upset?

There will of course be areas of your life where you will be angry or frustrated. Your emotions are always valid – but it’s how you deal with them that counts.

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Next time you feel angry or frustrated, try these exercises to help you deal with/ control the emotion.

  • Take 3 seconds to think before you respond.

– Doing this means you are less likely to say something you will regret or something rash.

  • Write down what and why something made you angry.

– Revisit this the next day. I guarantee 8 out of 10 times you do this, you will realise it did not require the emotion you gave it.

  • Talk

-Talk afterwards to someone neutral, when you have calmed down. For example if it is a situation at work, wait until you get home and speak to your partner about it. Don’t necessarily ask their opinion on the matter, sometimes just speaking your frustration out loud to someone is enough. No matter what their opinion, you felt this way about a situation and those feelings count.

  • Vent in another way

– Do a WOD, go for a run, sing, listen to music etc, something that will allow you to release rather than simply bottle it away. If you do not face your emotions they will return.

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Now, I’m not saying I have this in check, far from it! This is a reminder to myself more than anything! But if we deal with these emotions, rather than bottling them up or getting outwardly angry maybe we can learn to deal with the situation better. Managing stress levels as a result and hopefully being happier people – which of course is what we all want in life!

How do you deal with your anger or frustration?

Do you bottle or burst?

What is making you angry at the present (if anything!)?

Linking up today with Amanda over @Runningwithspoons.

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CrossFit – Pushed to the Max!

Hi all,

Hope you are well and had a fab weekend!

I am so excited as David is on holiday! Yay! Lots of fun!

Off to see Gone Girl at the cinema this afternoon – haven’t read the book but know it’s going to be good! I love the cinema in the afternoon, so quiet!

Anyhoo, fun times for just now, my CrossFit recap from last week!

Monday Morning (29th)

Monday WOD

 

 

 

 

 

 

 

 

 

 

 

We are starting a new pull up programme at our box – starting on our max and then working up on reps each day. For example, I am on box pull ups. Today I did 5 sets of one rep. Tomorrow I will do 1 set of 2 reps, then 4 sets of 1 rep and so on and so forth. Great way to improve strength. Gosh even doing these box pull ups I can see how much strength I have gained in the past few months, couldn’t do one fully before!

20 rep back squat – aka breathless squats! You either love or hate high reps. I don’t mind them – think I would rather do low weight for high reps than high weight for low reps, but that’s just me! I did my 20 reps at 30kg –and was huffin’ and puffin’ by the end with jelly legs!

The kettle bells were fun – 15 minutes was a long time but you just had to focus – this girl does not want burpees! I used a 10kg kettle bell and completed 15 cycles in the time.

Tuesday Morning (30th)

Tuesday WOD

 

 

 

 

 

 

 

 

 

 

 

Pull up progression – 2-1-1-1-1 – looking good!

Glad to be revisiting 5RM deadlifts, been a while! Managed to get 5 reps at 65kg – which, oh yeah, just happens to be my current 1RM! Boom! Attempted 70kg but could only manage 1 rep so guess I have a new 1RM too!

We had a 7 minute time cap on the main WOD – tough as after 10 push ups, my arms were jelly. But I pushed through the push press (20kg) and tried my best to keep only my chest touching the ground in the press ups but as the WOD went on that got harder and harder. Completed 3 rounds plus 10 push ups in the 7 minutes.

Thursday Morning (2nd)

Thursday WOD

 

 

 

 

 

 

 

 

 

 

 

Ok we started with listening to Rhianna’s Diamonds – every time she says ‘diamond’ you have to do a burpee… what’s worse doing burpees or listening to Rhianna???

Pull up progression – 2-2-1-1-1

20 rep front squat time – before this we did some killer mobility. I mean killer – I was tearing up! But I guess it did the trick – 20 rep at 25kg!

The WOD? Well it was going well until the second set of high knees – I didnt have a grip on the bar so used my leg to balance myself at the side – not allowed! So I got a score of 0 high knees for round 2. Rules are rules…

I completed in 11 minutes 30 seconds and my high knee reps went – 20, 0, 22. Gah so frustrated at myself for that 0!!!!

Friday Morning (3rd)

Friday WOD

 

 

 

 

 

 

 

 

 

 

 

The CrossFit gymnastic totals were a great way to see our progress. On my scale level I was tested on max box pull ups (3), max box handstand hold (1 minute) and max plank hold (3 minutes 15 seconds – oh yeah!!!).

The front rack lunges! Holy glutes! Everything burned, everything was being pushed to the max- it was awesome!

But my butt, arms and legs were not happy with wall balls –anyone happy with wall balls? I managed 33 in the 5 minutes – what a workout!

Pushed to the max this week – but that’s what CrossFit is all about. I look back and realise all my strengths this week and take them forward. My weaknesses? Nah, more like works in progress.