Run 800 meters
50 Squats
Run 800 meters
50 Crossfit sit-ups
Run 800 meters
Jan 31, 2013
Jan 30, 2013
Jan 29, 2013
WOD #17
I'm scared for today...
"Filthy Fifty"
For time:
50Jump rope
50Jump rope
50 Burpees
50 Wall ball shots, 10 pound ball
50 Back extensions (supermans)
50 Push press, 20 pounds
50 Knees to elbows
50 Walking Lunges (50 steps)
50 Kettlebell swings, 15 lbs
50 Crossfit sit-ups
50 Wall ball shots, 10 pound ball
50 Back extensions (supermans)
50 Push press, 20 pounds
50 Knees to elbows
50 Walking Lunges (50 steps)
50 Kettlebell swings, 15 lbs
50 Crossfit sit-ups
50 Box jump, 18 inch box
Jan 28, 2013
WOD #16
For time:
15 Thrusters, 30 lbs
Run 200 meters
20 Thrusters, 24 lbs
Run 400 meters
30 Thrusters, 20 lbs
Run 800 meters
15 Thrusters, 30 lbs
Run 200 meters
20 Thrusters, 24 lbs
Run 400 meters
30 Thrusters, 20 lbs
Run 800 meters
Jan 25, 2013
WOD #15
3 rounds of:
20 Overhead or front squats, 30-40 lbs
50 Jump rope
"One of the most important keys to your weight loss journey is not eating before bed. Eating before bed gives our body immediate fuel to be used as energy – the only problem is we don’t need energy at this time. The food that is not used for normal body processes (our bodies are still active when we sleep) is left to be digested by the body and is eventually stored. This is a lot of activity for a body that wants to be resting!
While on a weight loss journey we want to maximize the number of pounds we can lose everyday in a healthy manner. A great way to do this is to stop eating 2 hours before we go to bed. Not eating before bed allows our body’s natural sleeping metabolism to help us burn fat while we sleep. Instead of the sleeping energy processes using our pre-bed snack for fuel they are able to breakdown fat to gather energy to recover from our day. This is an important part of any weight loss journey and can be stalled by eating before bed.
By not eating after 8 pm we are limiting those extra calories that we may have eaten! Stop the madness and save yourself from these extra calories by not eating before bed.
Getting a good night sleep is important for everyone. It helps us re-energize from long, tiring days, rebuild our muscles from intense workouts, and relax our mind from the stresses of daily living. Eating before bed can have negative effects on our sleep quality. It can make us feel bloated, uncomfortable, stuffed or too hot. It can ruin our sleep. On top of that many people experience acid reflux if they eat in bed or eat and lie down right away making getting a good sleep much more difficult. If you feel like your sleep has been interrupted by poor digestion or stomach issues make sure you aren’t eating 2 hours before you go to bed.
Sleeping is the perfect time to give our body a rest from food. It wants to digest what it already has to deal with and doesn’t want you to add to the fire. This is saying that you are sticking to your 5-6 smalls meals per day and aren’t overly hungry at bed time. I will list a few pre-bed snacks for those who NEED an after dinner snack. There are going to be times when you need to eat before bed. Don’t go to bed hungry. If you can’t help it and need an after supper snack you need to try these few tips:
One of the main reasons people eat at night is they don’t eat enough during the day. Many people have their biggest meal at dinner and then snack before bed. This extreme hunger from not eating during the day causes over-eating and worse cravings at night. The best way to prevent this is to eat small meals every 3 hours throughout the day and keep your body burning.
Much of our bedtime snacking is caused by stress. Stress is such a huge factor is stalling weight loss and can ruin your efforts if you let it! Recognize your stress don’t let it consume you. Do not turn to food in times of stress. One of the best ways to cut your nighttime binges is to reduce your overall stress! Try things like mediation, yoga or massage to reduce your stress and prevent eating at night.
Here are other ways to stop eating before bed:
Today I want you to stop eating 2 hours before bed! You will feel lighter, less bloated, have increased weight loss, better sleeps and more energy. These are some amazing reasons to take on this added challenge."
20 Overhead or front squats, 30-40 lbs
50 Jump rope
NEXT WEEK'S ADDED CHALLENGE: no food after 8:00pm
Eating Before Bed – What to Avoid
"One of the most important keys to your weight loss journey is not eating before bed. Eating before bed gives our body immediate fuel to be used as energy – the only problem is we don’t need energy at this time. The food that is not used for normal body processes (our bodies are still active when we sleep) is left to be digested by the body and is eventually stored. This is a lot of activity for a body that wants to be resting!
While on a weight loss journey we want to maximize the number of pounds we can lose everyday in a healthy manner. A great way to do this is to stop eating 2 hours before we go to bed. Not eating before bed allows our body’s natural sleeping metabolism to help us burn fat while we sleep. Instead of the sleeping energy processes using our pre-bed snack for fuel they are able to breakdown fat to gather energy to recover from our day. This is an important part of any weight loss journey and can be stalled by eating before bed.
By not eating after 8 pm we are limiting those extra calories that we may have eaten! Stop the madness and save yourself from these extra calories by not eating before bed.
Getting a good night sleep is important for everyone. It helps us re-energize from long, tiring days, rebuild our muscles from intense workouts, and relax our mind from the stresses of daily living. Eating before bed can have negative effects on our sleep quality. It can make us feel bloated, uncomfortable, stuffed or too hot. It can ruin our sleep. On top of that many people experience acid reflux if they eat in bed or eat and lie down right away making getting a good sleep much more difficult. If you feel like your sleep has been interrupted by poor digestion or stomach issues make sure you aren’t eating 2 hours before you go to bed.
Sleeping is the perfect time to give our body a rest from food. It wants to digest what it already has to deal with and doesn’t want you to add to the fire. This is saying that you are sticking to your 5-6 smalls meals per day and aren’t overly hungry at bed time. I will list a few pre-bed snacks for those who NEED an after dinner snack. There are going to be times when you need to eat before bed. Don’t go to bed hungry. If you can’t help it and need an after supper snack you need to try these few tips:
- Re-evaluate your daily meals – are you eating enough throughout the day? Have you eaten every 3 hours today?
- Make sure you are eating vegetables, a lean protein and a healthy fat for supper. This combination will keep you feeling full longer.
- First try drinking a glass of water. Sometimes we are really just thirsty and water will do the trick.
- As a last resort, try one of these after supper snacks – a banana with peanut butter, celery with peanut butter or a handful of almonds
One of the main reasons people eat at night is they don’t eat enough during the day. Many people have their biggest meal at dinner and then snack before bed. This extreme hunger from not eating during the day causes over-eating and worse cravings at night. The best way to prevent this is to eat small meals every 3 hours throughout the day and keep your body burning.
Much of our bedtime snacking is caused by stress. Stress is such a huge factor is stalling weight loss and can ruin your efforts if you let it! Recognize your stress don’t let it consume you. Do not turn to food in times of stress. One of the best ways to cut your nighttime binges is to reduce your overall stress! Try things like mediation, yoga or massage to reduce your stress and prevent eating at night.
Here are other ways to stop eating before bed:
- Eat 5-6 small meals throughout the day.
- Keep all junk food out of your house.
- Form a habit of not eating after a certain time (if you go to bed at 10 pm stop eating every night at 8 pm)
- Do your workouts in the morning.
- Eat protein, healthy fats and lots of vegetables at supper time.
Today I want you to stop eating 2 hours before bed! You will feel lighter, less bloated, have increased weight loss, better sleeps and more energy. These are some amazing reasons to take on this added challenge."
Jan 24, 2013
Homemade laundry detergent
I attempted to make my own laundry detergent and it was soooooo easy. It literally took 5 minutes to make 2 batches and it is dirt cheap. I figure under $1 for 16-32 loads depending on how dirty or large your load is.
If you get your soap at Costco it's super cheap (even wait for their coupons for more of a deal) or I got a large pack at target that made each bar .47. A box of Borax was $3.50 at Target so I'm sure it's cheaper at Walmart. I didn't find the soda at Target but I didn't look hard since I had some.
Powdered Laundry Soap:
2 cups finely grated soap (Ivory, Fels Naptha, Zote, homemade, or a combination)
1 cup borax
1 cup washing soda
Mix and store in a can or what have you. Use 1-2 T per load. I put mine in a food processor to make it more fine and look like store bought. I am also going to buy a grater and measuring cups just for this and keep it in a bucket so I don't contaminate our food ;) and its ready for next time.
Since there is no water added…it is very concentrated and you hardly use any per load!
Just tried mine today and it smells great. I used Irish spring mountain fresh or something like that.
You can make liquid but it is more involved and I like easy and 5 minutes I can do.
If you get your soap at Costco it's super cheap (even wait for their coupons for more of a deal) or I got a large pack at target that made each bar .47. A box of Borax was $3.50 at Target so I'm sure it's cheaper at Walmart. I didn't find the soda at Target but I didn't look hard since I had some.
Powdered Laundry Soap:
2 cups finely grated soap (Ivory, Fels Naptha, Zote, homemade, or a combination)
1 cup borax
1 cup washing soda
Mix and store in a can or what have you. Use 1-2 T per load. I put mine in a food processor to make it more fine and look like store bought. I am also going to buy a grater and measuring cups just for this and keep it in a bucket so I don't contaminate our food ;) and its ready for next time.
Since there is no water added…it is very concentrated and you hardly use any per load!
Just tried mine today and it smells great. I used Irish spring mountain fresh or something like that.
You can make liquid but it is more involved and I like easy and 5 minutes I can do.
WOD #14
5 rounds of:
15 pushups
40 CF situps
50 squats
I might try goblet squats. You hold the medicine ball under your chin and your hands hold it like a cup while you squat. CF situps are hard towards the end but I don't feel sore so I must be doing something wrong so I think I might try holding a very small weight. We'll see.....
15 pushups
40 CF situps
50 squats
I might try goblet squats. You hold the medicine ball under your chin and your hands hold it like a cup while you squat. CF situps are hard towards the end but I don't feel sore so I must be doing something wrong so I think I might try holding a very small weight. We'll see.....
Jan 23, 2013
WOD #13
3 rounds of:
Wall ball, 10 lbs (Reps)
Sumo deadlift high-pull, 15-30lbs (Reps) sumo deadlift demo
Box Jump, 18" box (Reps)
Push-press, 20lbs (Reps) push press demo
Crossfit sit-ups (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Add your points and post them to comments.
Wall ball, 10 lbs (Reps)
Sumo deadlift high-pull, 15-30lbs (Reps) sumo deadlift demo
Box Jump, 18" box (Reps)
Push-press, 20lbs (Reps) push press demo
Crossfit sit-ups (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Add your points and post them to comments.
Jan 22, 2013
Jan 21, 2013
WOD #11
Run 10k (6.2 miles)
Surprise yourself!
Surprise yourself!
"you are whoever you want to be.
you just have to decide to be it."
Jan 20, 2013
90 day "Crossfit Mama" challenge...day 12
Just an FYI...This is all from the site/blog that I am
following crossfitmamas.com. I have added it to my blog so I can
use it as a reference later and to keep my own log on each workout. It is a great site and has all the demo videos for each
WOD (workout of the day) but I take NO credit for all these workouts. I modify them if I need to but it is all her and her hard work!
Just wanted to make that clear...
90 DAY CHALLENGE: DAY 12
Week 1: no caffeine
Week 2:
no sodaNEXT WEEK'S ADDED CHALLENGE: only fruit or veggie snacks (in addition to week 1 & 2)
"Eating healthy snacks is a simple
method for ensuring that your body gets the nutrients and energy it
needs throughout the day. If you're on a weight management program, maintaining a regular snack time routine can actually help you
stick to your diet, as long as you eat in moderation and choose healthy
foods. Snacking is also important for athletes who need to stay in
condition for competition, and for children who are still growing.
Healthy Eating Defined
It
is important to know how to eat healthy. You should try to get three
regular meals per day, in the morning, afternoon and evening, as the
Center for Young Women's Health recommends. Ideally, snacks should not substitute for regular, full
meals; you should snack when you need extra energy or feel hungry, but
don't overeat. Try to eat foods from all the food groups -- fruits,
vegetables, proteins, grains, healthy fats and dairy -- in order to get
the maximum benefit.
Snacking for Athletics
Athletes
and people who engage in regular physical exercise need more energy
than those who have a sedentary lifestyle, as Drugs.com notes. However, a
busy schedule may make it difficult to get these extra calories and
nutrients through proper mealtimes. Healthy snacks allow you to make up
the difference without taking too much time for preparation and eating.
Snacking before exercise can also give you an energy boost to aid your
performance, while having a snack after exertion helps prevent
overeating during mealtime. In fact, eating an apple can give you an
energy boost similar to coffee or energy drinks but without the harmful
drugs and chemicals or the inevitable crash, as well as providing so
many nutrients such as 12% of your daily recommended intake of
fiber, 10% of your daily recommended intake of vitamin C, and
trace amounts of minerals such as calcium, potassium, and manganese. You
can't get that in a cup of coffee!
Children's Physical Development
During
adolescence, children's bodies start developing rapidly. This process
takes a lot of energy, and therefore often leaves kids feeling hungry,
KidsHealth explains. Healthy snacking helps meet children's elevated
nutritional requirements while ensuring that they don't gain excessive
amounts of weight or consume foods that contain unhealthy amounts of
sodium, carbohydrates and fats. This is especially important for
teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods
for their snacks and meals.
Weight Management
Contrary
to popular belief, snacking does not destroy diets, as long as it is
properly planned. In reality, healthy snacking helps prevent binge
eating, MayoClinic.com notes. When your hunger is momentarily
alleviated, you will be less likely to overindulge. But it all depends
on your choice of snack food. The best options are foods that make you
feel full, provide you with nutrients, while still leaving your appetite
for a proper meal still intact.
Healthy Snack Choices
There
are several foods to choose from if you're looking for a healthy snack.
In general, the fresher and less processed the food, the better. Fruits
and vegetables are among the most popular, since they contain lots of
nutrients with little to no fat and are still very filling. Nuts and
seeds, on the other hand, have high amounts of amounts of both protein
and healthy monounsaturated fat. However, their high calorie content
means they should be eaten in moderation."
Jan 18, 2013
WOD #10
As many as you can in 12 minutes of:
5 pushups
10 wall ball shots, 10lbs. Toss at least 10ft high against a wall.
15 crossfit situps
(or thrusters if you don't have a wall ball)
5 pushups
10 wall ball shots, 10lbs. Toss at least 10ft high against a wall.
15 crossfit situps
(or thrusters if you don't have a wall ball)
Jan 17, 2013
Jan 16, 2013
WOD #8
Sorry this is so late...
70 burpees
60 crossfit sit-ups
50 kettle bell swings, 15 lbs
40 push ups
30 squats
70 burpees
60 crossfit sit-ups
50 kettle bell swings, 15 lbs
40 push ups
30 squats
Jan 15, 2013
Jan 14, 2013
WOD #6
For time:
150 Wallball shots with 10 lb ball or thrusters if you don't have 10ft wall or ball.
**This weeks added challenge is no soda in addition to no caffeine**
150 Wallball shots with 10 lb ball or thrusters if you don't have 10ft wall or ball.
**This weeks added challenge is no soda in addition to no caffeine**
Jan 11, 2013
Jan 10, 2013
WOD #4
5 Rounds for time of:
Run 400 meters
*10 Burpee box jumps, 18" box
10 Sumo-deadlift high-pull, 15-30lbs
10 Thrusters, 20lbs
Rest 1 minute
Run 400 meters
*10 Burpee box jumps, 18" box
10 Sumo-deadlift high-pull, 15-30lbs
10 Thrusters, 20lbs
Rest 1 minute
YouTube video for burpee box jumps:
I'm going to be doing a swim so I don't think I'll be including the 400m run or maybe jumprope for 1.5 min. Good Luck!
Jan 9, 2013
WOD #3
32 rounds, 20 seconds on, 10 seconds rest:
*8 rounds- back extensions
8 rounds push-ups
8 rounds sit-ups
8 rounds squats
I'm going to use a timing app that will do all the timing and breaks for me. I tried to find it in the App Store but couldn't, sorry. Hopefully I can keep track, maybe I'll write them down this time :)
I will be doing a run before as we'll.
*back extension video: http://m.youtube.com/#/watch?v=Bw9YuQTTc58&desktop_uri=%2Fwatch%3Fv%3DBw9YuQTTc58
*8 rounds- back extensions
8 rounds push-ups
8 rounds sit-ups
8 rounds squats
I'm going to use a timing app that will do all the timing and breaks for me. I tried to find it in the App Store but couldn't, sorry. Hopefully I can keep track, maybe I'll write them down this time :)
I will be doing a run before as we'll.
*back extension video: http://m.youtube.com/#/watch?v=Bw9YuQTTc58&desktop_uri=%2Fwatch%3Fv%3DBw9YuQTTc58
Jan 8, 2013
Today's results and what worked for me
I completed 11 rounds. I need something to count for me because it is hard for me to keep track.
I used a shower curtain rod that I had. It worked great. I was only able to do 4 rounds with crossfit sit-ups so each round i did a different type of sit-up/crunch. I would then roll over and do push-ups and stand for squats.
Since I need to keep up on training I also did 9 miles/20 minutes on my trainer.
I used a shower curtain rod that I had. It worked great. I was only able to do 4 rounds with crossfit sit-ups so each round i did a different type of sit-up/crunch. I would then roll over and do push-ups and stand for squats.
Since I need to keep up on training I also did 9 miles/20 minutes on my trainer.
WOD #2 of Mama Challenge
WOD (Workout Of the Day)
Do as many rounds as you can in 20 minutes...
*5 reverse pull ups (heres how: http://www.youtube.com/watch?v=huqcxm8G_uw )
10 push-ups
15 squats
20 Crossfit sit-ups (full sit-ups but with your knees bent and soles of your feet touching the whole time)
The benefit to crossfit sit-up are you utilize your all your abdominal muscles instead of your hipflexers.
*My pull-up bar has to go in a door jam so I will be using a bar or a broomstick between the arms of my couch or the counter (be careful) to do my reverse pull-ups.
Good Luck!
Do as many rounds as you can in 20 minutes...
*5 reverse pull ups (heres how: http://www.youtube.com/watch?v=huqcxm8G_uw )
10 push-ups
15 squats
20 Crossfit sit-ups (full sit-ups but with your knees bent and soles of your feet touching the whole time)
The benefit to crossfit sit-up are you utilize your all your abdominal muscles instead of your hipflexers.
*My pull-up bar has to go in a door jam so I will be using a bar or a broomstick between the arms of my couch or the counter (be careful) to do my reverse pull-ups.
Good Luck!
Jan 7, 2013
Crossfit stickman cheat sheet
This picture is going to be bad but it works for me. I watched all the workout videos then drew stickman to help remind me. Maybe it can help you. If it is really bad let me know and I'll try something else.
90 day Crossfit Mama's challenge
I have so many resolution this year that I think posting and writing them down might be the way to hold myself accountable.
My fitness/health goal: Workout 5 times a week. That hopefully look like: Run 3x/wk, swim or bike 2x/wk, and do a short crossfit workout at least 3x's/week with one of the other workouts. Eat less treats. I am working on self control at the moment so I have not set a specific goal for my treat limits yet...baby steps!
I have really wanted to get into crossfit (a mix of bursts of cardio and weights in rounds or a certain amount for a certain time). I have found a few great sites that the workout give you a great workout and in about 20-30 minutes and even has videos to show you how to do each type of exercise. I drew up a cheat sheet of stick men :) The equipment is minimal too and you can be creative in substituting.
Equipment needed: (preferred sub if you don't have)
10-20 pound dumbbells (I only have 10's now but might look for 20 at a secondhand store)
jumprope
pull-up bar (we have one that goes in your door jam. I think it was $9.00)
10 pound weight ball (I don't have I will have to think of a sub)
18" box (I will use a bench that I have but make sure it is very stable and secure)
timer
One of the sites is doing a 90 day challenge so I thought that would help me. I just started today so it isn't too late. Just weigh yourself and measure yourself, if you'd like. She is also challenging everyone to remove something for a week but it gets added to the next week and so on. This week is no caffein. I will be adding addition runs/bikes/swims that I can squeeze in to work towards my triathlon season.
Today's workout is:
Do 6 set for time (Do all 4 6 times and time yourself)
24 squats
24 walking lunges
24 pushups
run 400 meters
My time today was 29:07. My treadmill is in the other room so I had to run to it but I am moving it soon so hopefully I can improve. Your time doesn't need to be compared to mine. (It's not that great of a time, I'm just sayin') If you'd like you can comment on what your time was so you can keep track too.
Time your exercise and try to improve the next time. I do girl pushups. If you don't have a treadmill or know how long 400 m is then replace it with something that will elevate your heart rate as much as it would to do one lap around a track (around 1.5 min fast-3 slow). Like jumprope, elliptical, running down the block, jumping jacks, use your imagination! The site is http://www.calicrossfit.blogspot.com/ You can sign up for the daily emails too.
The other site is http://blondeponytail.com/ she has an amazing recipe for energy bars but I need to do the nutritional info on them. She also have a ton of crossfit workouts.
So, I will be doing her workout but I don't have the shakes but I do have other protein shakes that I can use. I would love to have others do this with me. Please don't be intimidated, do what you can. If you have any questions I will answer them if I can :)
Wishing you and I "GOOD LUCK, this is very doable"!
My fitness/health goal: Workout 5 times a week. That hopefully look like: Run 3x/wk, swim or bike 2x/wk, and do a short crossfit workout at least 3x's/week with one of the other workouts. Eat less treats. I am working on self control at the moment so I have not set a specific goal for my treat limits yet...baby steps!
I have really wanted to get into crossfit (a mix of bursts of cardio and weights in rounds or a certain amount for a certain time). I have found a few great sites that the workout give you a great workout and in about 20-30 minutes and even has videos to show you how to do each type of exercise. I drew up a cheat sheet of stick men :) The equipment is minimal too and you can be creative in substituting.
Equipment needed: (preferred sub if you don't have)
10-20 pound dumbbells (I only have 10's now but might look for 20 at a secondhand store)
jumprope
pull-up bar (we have one that goes in your door jam. I think it was $9.00)
10 pound weight ball (I don't have I will have to think of a sub)
18" box (I will use a bench that I have but make sure it is very stable and secure)
timer
One of the sites is doing a 90 day challenge so I thought that would help me. I just started today so it isn't too late. Just weigh yourself and measure yourself, if you'd like. She is also challenging everyone to remove something for a week but it gets added to the next week and so on. This week is no caffein. I will be adding addition runs/bikes/swims that I can squeeze in to work towards my triathlon season.
Today's workout is:
Do 6 set for time (Do all 4 6 times and time yourself)
24 squats
24 walking lunges
24 pushups
run 400 meters
My time today was 29:07. My treadmill is in the other room so I had to run to it but I am moving it soon so hopefully I can improve. Your time doesn't need to be compared to mine. (It's not that great of a time, I'm just sayin') If you'd like you can comment on what your time was so you can keep track too.
Time your exercise and try to improve the next time. I do girl pushups. If you don't have a treadmill or know how long 400 m is then replace it with something that will elevate your heart rate as much as it would to do one lap around a track (around 1.5 min fast-3 slow). Like jumprope, elliptical, running down the block, jumping jacks, use your imagination! The site is http://www.calicrossfit.blogspot.com/ You can sign up for the daily emails too.
The other site is http://blondeponytail.com/ she has an amazing recipe for energy bars but I need to do the nutritional info on them. She also have a ton of crossfit workouts.
So, I will be doing her workout but I don't have the shakes but I do have other protein shakes that I can use. I would love to have others do this with me. Please don't be intimidated, do what you can. If you have any questions I will answer them if I can :)
Wishing you and I "GOOD LUCK, this is very doable"!
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