We will start with Crossfit Endurance.
Basically, for six mornings per week I kill myself doing functional strength work for what comes out to be approximately 15-20 minutes. Then in the afternoons 3-4 times a week I am focusing on a run workout and 1-2 times a week a bike workout.
I was skeptical about whether this morning workout could possibly be hard enough with it being that short. After all, I have been through numerous rounds of p90x and p90x+ and Chalean Extreme. That was skepticism was quickly over after my Monday morning workout left me sore for two days. As an example of this morning workout here is what I did last Monday....3 rounds for time of 15 kettlebell swings, 15 ring rows (I don't have rings so I did dumbell rows), 15 Power Snatches (which I had to look up how to do on the internet) and 15 toes to bar (I did the best I could and ended up with hand blisters by the end even with gloves). It took me 15:30 to do.
Other things that have shown up in my morning routines include: Power Cleans, Pullups, Pushups, Deadlifts, Double Unders with the jump rope (which I can't do but am working on), box jumps, Good Mornings, Press, Wall balls, Lunges All in one week.
These are tough workouts, but I feel like it is a great way to start the day and I have loved the variety and loved trying out new moves. I can't testify to how it may or may not improve my performance or overall strength, but I plan on giving it quite a bit of time so that I can give it a good review. (Looking at doing it mid-August through mid- November)
In the afternoon for my run workouts, which can be swim/bike/run/ or row workouts I have done...
*a 60 minute tempo run,
*2 by 5 minutes with 2 minutes recovery and then 5 by 1 minute with 30 seconds recovery,
*a mile run time trial (it was a total of 3 miles with warmup and cooldown) I ran a 7:05.11 and hope to get under 7 minutes next time and that HURT!!
*10 by 30 second hill repeats
*bike workout of 22 miles (I added extra miles from the given workout) with 6 by 3minute pickups in it.
I do have a longer run on tap for this week. I was a little sore at the beginning of the week from my Sunday OLY race and so did not feel great for the early runs, but with a little extra rest I felt very good for my mile time trial last weekend.
The 21 day Cleanse
I am on my second round of my 21 day cleanse after doing the first round in February. I am to eliminate animal products, alcohol, gluten, added sugar, and caffeine.
I am struggling more this round than I did the first round. I think in February going meatless and all the different foods that came into my life were so new that I really embraced it more fully.
I did very well through the week last week. Stuck to my plan, didn't have any of the eliminated foods and actually dropped quite a few pounds. Then the weekend struck.... and this was NOT good.
I won't say I fell off the wagon, but I Lizzie had a cross country sleepover on Saturday and 9 pizzas were ordered, and I was hungry and did not take time to prepare myself a meal. So 3 pieces of olive pizza later, I was not very proud of myself.
There were also snickerdoodle cookies in the kitchen on Saturday and Sunday...need I say more (although it was only 2-3 cookies).
Other than that, it has gone pretty well. Meg had a softball picnic yesterday, so I packed my own food to take so that I could avoid the cupcakes, pizza and chips.
We had a birthday party on Friday and so I packed my own food because chicken was served.
My day usually consists of:
Breakfast: steel cut oats/blueberries/ground flax/sliced almonds/low sodium V8
snack: almonds/cashews/dried apricots
lunch: big salad with lots of veggies
dinner: see below
Two dinners that were very tasty and followed the cleanse are pictures below:
|quinoa with sun dried tomatoes (Tosca Reno's clean eating) sauted vegetables with beans, and peaches from the local orchard|