Hello and happy end of week…especially since it’s an end of week leading into a long weekend! I have lots of updates on the food and fitness front. Let’s start with fitness.
I have really been digging the direction my workouts have been taking lately. I’ve been feeling less run and more CrossFit and yoga. Y’all know that I can’t commit to any one thing all the time and I love having the freedom to structure my workouts around what I feel like doing. Here’s a recap of this week…
Monday: CrossFit (1 mile run + 50 burpee box jumps + 1 mile run)
Wednesday: CrossFit (read on for more details)
Thursday: Teach BodyPump + 1.25 mile treadmill run before and after class
Friday: Will be YOGA for sure!
Let’s talk about Wednesday’s CrossFit workout because I can hardly walk today after it.
As soon as I saw this workout that our CrossFit programmer wrote for Wednesday I knew it was a must for me. I LOVE SQUATTING! I actually taught this workout three times before doing it myself so I was prepared for how brutal it would feel during but not prepared for the pain I am feeling after. The front squats were killer but the hardest part of this WOD for me was the 20 kettlebell swings. They really get your heart rate sky high.
Since I had coached three groups of athletes through this WOD I had a pretty good idea of what my strategy would be…slow and steady would get me more rounds. I ended up doing the box jumps unbroken (20 inches), the front squats (65#) in sets of 10 and then 5 and the kettlebell swings (25#) unbroken every round except for one. I took a quick recovery between each round and was able to power through five rounds. I was really pleased with my performance in this WOD. I had to REALLY pick up the pace in the last round when I realized I could fully complete the fifth round so I was on the ground at the end of that twentieth kettlebell swing.
This is a pretty straightforward WOD that I would recommend to everyone – even beginners to CrossFit. The front squats can be done with a barbell or dumbbells at your shoulders if you don’t have access to a barbell.
And then be prepared for sore legs. Front squats will do it to you every time.
Annnnddd then I had to teach BodyPump tonight. Given that it’s quite painful to sit, stand and walk right now, BodyPump was a challenge to say the least. I showed up big for my class regardless of my soreness and powered through. They came to workout and a workout I gave them. My legs were QUIVERING by the end of the squat track. Like visibly shaking. It was good stuff but I am really happy to be on the couch right now.
Now food, because something has to fuel those workouts!
Not the best photo but a delicious lunch on Wednesday of spinach topped with brown rice, avocado, tomatoes, artichokes, olives, plain greek yogurt, spinach artichoke hummus and crackers on the side.
Wednesday night dinner seems to becoming a trend of wine night out with friends…which I am not complaining about in the least. I met a couple friends at The Wine Shop to enjoy good food and wine and even better conversation.
These sliders were the highlight of the food. They were served with blue cheese and onion fig jam and completely addictive.
Lunch today was a salad with greens, salmons, artichokes, pepperonici, cucumbers, tomatoes, pecans, feta and balsamic. So good!
And post BodyPump dinner was kale chips, roasted sweet potatoes and a mahi burger from Whole Foods. This was my first time trying the Mahi burger out of their seafood case and it was so yummy and flavorful. And fast…it cooked in 5-6 minutes.
Excuse me while I waddle off to bed now…if I can make it off the couch. Maybe I’ll just sleep here! 😉
Have a great Friday!
How did your workouts go this week?
And squatting…love it as much as I do or not your favorite?