WOD #12

For Time:

30 pushups
40 walking lunges
50 kettlebell (15lbs)
60 crossfit situps
70 burpees

WOD #11

Run 10k (6.2 miles)

Surprise yourself!

"you are whoever you want to be. 

you just have to decide to be it."

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 soda

NEXT 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."

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)

WOD #9

Complete as many as you can in 20 minutes:

Run 400m
21 deadlifts, 30-50lbs

dead lift demo

WOD #8

Sorry this is so late...

70 burpees
60 crossfit sit-ups
50 kettle bell swings, 15 lbs
40 push ups
30 squats

WOD #7

5 Rounds for time:

Run 800 meters
15 kettlebell swings, 15lbs
15 pushups

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**

WOD #5

3 rounds of:

100 ft walking lunges (apx 30)
50 squats
25 back extensions

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

YouTube video for burpee box jumps:

* http://www.youtube.com/watch?v=E5TOVmvuNX4

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!

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

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.

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!

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"!