Weekend Recap + Monday PTO

Hello friends!

The last couple of days have been really busy. Here is a little recap over the last couple of days!...

Friday after work I quickly rushed home to squeeze in a 2 mile run before my haircut appointment. I wanted to squeeze a quick run in because after I get highlights you can't wash your hair for a day or two (to allow dye to sink in)

Here is my new 'do...Definitely shorter and blonder :)

Friday night for dinner (which I did not photograph, as it was just ok and certainly not 100% pale) my mom and I met at TGI Fridays for dinner. I had a few chips and salsa, Grilled chicken breast with steamed broccoli and mashed potatoes. The potatoes and the chips were definitely not Paleo but they were quite tasty.


After dinner I headed to my boyfriend's house to get ready for his brother's band that was playing at a local bar. He sounded amazing. Yay Awake At Last!!

Saturday morning I woke up and headed to Crossfit Dover. It was a toughie!!

After a general warmup and stretches we practiced 50m sled pulls. I only  used 45 lb weight.

Partner WOD

150 m row/AMRAP burpees (3 minutes)
50m sled pull/AMRAP DB Thrusters (3 minutes)
15 Box Jumps/AMRAP Sumo Deadlift High Pull (3 minutes)

2 rounds


We did 2 rounds of each of the three couplets and allowed 1 minute interval to transition to the next couplet.

It was a tough one. The coach wanted us to beat our first score. My partner and I finished round 1 with a score of 127 and our second round with a score of 129. We just barely beat it!!

Saturday afternoon I decided I did not want to sit around at home all day and waste the beautiful day. I convinced the bf to take me to Lewis, DE for a little date/night :) We waited for beach traffic to die down a little and left the house around 4:30. We got there around 5:30ish and only hit a little bit of traffic.

We put our name on the list for Agave (which is one of my FAVORITE places). They have amazing salsa and margaritas :) There was an hour and a half wait so we decided to head over to Kindle right next door and have a drink and an appetizer.

We ordered the Fire Fries and I had a skinny margarita :) Yum

We walked around the cute town while we waited and then ultimately headed back to Agave for our table (We were I was concerned that they would give away our table even though they wrote down our cell phone number).

It was DEFINITELY worth the wait!! Sorry no photos of our meals but I managed to get a pic of my hunny and I at our cute window seat :)

Take 1:

 Take 2:

Sunday I slept in which was certainly needed. I got to visit my friend + her three month old baby! He was so adorable :)

Sunday evening I headed to my box to watch the Crossfit Games :) It was amazing to see how ridiculously fit those athletes are rocking their Reebok swag. I hope I can go watch the games one year!!!


I started my Monday morning off right with a 6am WOD:

It sure was a tough one!! Those snatches get me every time!!

That is all for now

Happy Tuesday!!

Progress!!!

Hey there! Just checking in for a quick post. Tonight marked the last night of "Basic Training" at Crossfit Dover. We did the same WOD that we did on Day 1 to see our 4 week progress! 

WOD 10 minute AMRAP

7 air squats

7 situps

1 burpee

7 air squats

7 situps

2 burpees

….and so on adding 1 burpee per round.

To score you take the number of completed rounds and add the additional reps.  

Day 1	Day 25
9 rounds plus 14	11 rounds plus 14

I am very satisfied with my progress and felt more flexible and stronger doing this WOD 4 weeks later. 

<3 div="" kristin="">

I Just Registered For The Spartan Sprint!!

The bf and I are signed up to run the 5K obstacle run at Citizens Bank Park in Philly September 28th. Oh man what are we getting ourselves into? It's going to be tough but I'm up for the challenge!

I'm visualizing crazy obstacles and mud all wrapped up into one "race." Mark and I are doing it together with a few other Crossfitters at our new 'box!' (It's weird to say that instead of 'gym'). We are all riding up to Philly in style via Limo Bus. That will be really nice on the way home when we are all dirty to not have to dirty up our cars!

I continue to eat healthy these days and quite honestly my pictures appear super boring but hey it's all healthy foods and I'm the one eating it! haha

Here are a few of my most recent meals:

3 egg scramble with red and orange bell pepper and black pepper (too easy to be that delicious)

Homemade turkey burger with onions garlic and topped with fresh pico de gallo

Today's lunch consisted of: pork tenderloin with cinnamon applesauce, broccoli, cauliflower, and red seedless grapes

Grilled Chicken with Montreal seasoning (Not Paleo), Broccoli, Cauliflower, cucumbers)

Candy Canteloupe (So fresh and yummy)

And tonight I am having some more grain-free cookie dough courtesy of CNC. I am slightly obsessed with it if you couldn't already tell!!

Today's Crossfit WOD was a good one, but I am mad at myself for wussing out and not doing enough weight. I am still new to Crossfit so I only did 55# deadlift. The WOD tonight was

WOD: 5 rounds for time: 

• 5 handstand pushups
• 10 hand-release pushups
• 15 deadlifts (Rx: 95# for girls)
• 200m run

I finished in 12:50 and don't get me wrong, I was huffing and puffing but when I finished I kept thinking to myself "You should have done more weight!"

Oh well there is always next time!!! 

Happy Hump Day guys!!

What are you looking forward to this weekend?

What is your favorite food (good or bad)?

I am looking forward to a 3 day weekend and watching the Crossfit Games

I think my favorite food would have to be ice cream- I need to figure out how to make ice cream with coconut milk!!

<3 kristin="" nbsp="" p="">

Eats Lately

This Post is inspired by Tina at Carrots n Cake! You'll see me refer to her a lot because her page rocks!

Below are some of the meals and snacks I ate this week!

Smoked Chicken with green beans and avocado with a side of diced carrots

Basil Chicken with Carrots, summer squash, sugar snap peas, watercress and asparagus in a spicy sauce  (My splurge of the week at Rice Japanese restaurant)

Chicken and Broccoli made with Italian seasoning, olive oil and rosemary served with leftover veggies from Rice.

Chipotle bow: double chicken, mild salsa, fajita vegetables and guacamole (I didn't eat all the guac so I saved some for today)

Last night I made myself a batch of No-Bake Grain Free, Egg Free cookie dough that I mentioned in a previous post.

This morning I went for a brief 2 mile run in my new tank from Living Proof Gear! I love the tank because it was lightweight and it gave me the motivation to continue running despite the heat and humidity!

After two miles I was ready to come in and do some crunches and stretches :)

I am happy to report that I worked out 5 days this week :)

Sunday (7/14)	Run (2.6 miles)
Monday  (7/15)	Crossfit
Tuesday (716)	Rest
Wednesday (7/17)	Crossfit
Thursday (7/18)	Crossfit
Friday (7/19)	Crossfit
Saturday (7/20)	Run (2 miles)

The heat and humidity this week has made running outside super difficult and hard to breathe. For that reason, I have kept my runs under 3 miles. Ideally I would prefer to run between 3-5 miles at a time, but hey 2 miles sure beats sitting on the couch!

Have a great weekend! :)
<3 kristin="" p="">

Crossfit Yesterday

I'm excited to report that yesterday was my last day of Crossfit instructional training and have now learned most of the basic movements! For the next two weeks, we will integrate with the larger group of more experienced athletes :)

Here is yesterday's workout (note it was divided into two parts)

WOD 7/15/13

Strength
2 Jerks (35#bar)
Every Minute On The Minute for 10 minutes

Metabolic Conditioning
21-15-9 for time
Thrusters (35# bar)
Knees to Bar

The first part of the workout was designed to help us practice the Jerk and to make sure we had correct form. I felt pretty confident Jerking....did I say that out loud?!

The next part of the workout definitely got my heart rate up! I finished the Met Con part in 6:02 and was pretty impressed with my time. I definitely was having a hard time with the knees to bar towards the end as my hands were seriously slipping on the bar! My hands will have some sick calluses in a few months!

The next time I do the Jerk or Thrusters I definitely plan on adding weight now that I understand the technique behind the movement. I still got a great workout with the lighter weight, but I feel like I can do better than 35# next time!

It's amazing to me how accomplished I felt after 6 minutes!

Random Thoughts

• Is it Friday yet? I feel like the week is dragging on!!
• The boyfriend started a new job on Monday and I'm so proud and happy for him!
• I love almonds; they are so delicious and take the edge off when I start to get hungry!
• I subscribed to Blood, Sweat and Cheers through Ericka's blog and entered to win a Nike+ Fuel band!! I hope I win :)
• I've been loving Ericka's Sweet Life Blog as she also does Crossfit. Ericka you inspire me to stick with it and to be fitter and stronger!
• I really want to get a dog, but what kind?!

Questions:

1. What are some of your favorite blogs? Any crossfit blogs?

2. Any advice for getting through knees to bar quickly?

<3 div="" kristin="">

Crossfit and the Paleo Diet

Happy Monday! So it has been well over 3 months since I have last updated and so much has happened that I don't even know where to begin!

Top 2 major headlines:

1. I joined a Crossfit Box
2. I am experimenting with the Paleo diet (read on for my critique)

Crossfit has always been something that I have wanted to try. The feedback that I have heard from friends and seen on blogs made me so eager to go and try it for myself!! I am so glad that I did because I am really enjoying it. I love it so much that I even went out and bought some new shoes! There were so many awesome shoes in the Reebok Outlet that I even bought two pairs. One pair for Crossfit and one pair for running. For Crossfit I chose to go with the Crossfit Nanos and for running I chose to go with the RealFlex Scream 2.0s 

as you can tell, I have some serious motivation...

...speaking of motivation check out this Monday Motivation:

Moving on to a few thoughts about the Paleo diet!

I have to admit that I was super skeptical about this as a Registered Dietitian as it goes against what I learned in college and what I have been following my whole life! But after reading several articles and reading the Paleo Solution by Robb Wolf, I embarked on a 30 day challenge to see what it is all about. I am not 100% Paleo yet, but I have noticed a huge difference by making some changes. 

The Paleo Diet in a nutshell

• Grain Free (including Wheat, Rice, Oats etc.)
• Dairy Free (bye bye cheese)
• No artificial sweeteners
• No processed foods

Basically just eat REAL food. Meats, veggies and fruit. I have cut out the grains, dairy and processed foods. Next up will be artificial sweeteners! I am allowing myself 1 cheat day a week, as I  transition from a balanced diet to the Paleo diet. I am also supplementing my diet with a Women's Multivitamin and receiving adequate calcium from almond milk. 

The diet has been MUCH easier than I thought actually. And I have noticed that on days that I "cheat" I feel awful afterwards and continuing into the following morning when I wake up. 

Since starting the Paleo diet I have noticed that I feel healthier and significantly more energized.

Now I would be lying if I told you that I haven't experimented with a few Paleo-friendly desserts! What can I say my sweet tooth kicks in late at night! 

I have made some Paleo brownies, Paleo Chocolate Chip Cookies and last but not least, No-bake gluten-free& egg-free cookie dough from Tina at Carrots 'N Cake. It is without a doubt my favorite paleo treat thus far and just happens to be super easy to make!

Now I love Crossfit, but I am still squeezing in some runs (late though when the sun starts to go down)

Here I am sporting my new BIC band! BTW they are so awesome and certainly worth the cost because  IT ACTUALLY STAYED IN MY HAIR WITHOUT SLIPPING!! I was super impressed!

I have so much more to say, but for now I must go as Crossfit is calling my name!

Adios, I have some calories to burn!

ps. Question
1) Have you tried Paleo, if so what are your thoughts?
2) Do you Crossfit? What advice would you give a newbie?

<3 kristin="" p="">