Category Archives: Crossfit

Winter Fitness

Keeping active throughout the winter months can be challenging if you live in colder climates.  Personally, I am one of those people who seems to always be shivering, and there is nothing about 10 degrees that would entice me to get outside for a run.  While some people feel comfortable layering up for a run in below freezing temperatures (hey, more power to ya!), I know that my muscles don’t function well in those temps and therefore usually look for alternative ways to get my sweat on.

winter

(image)

Here are a few tips for moving your workout indoors:

1. Find a studio or gym that offers an indoor class you like (i.e. Crossfit, spin, yoga) and take your workout inside.  You don’t always have to purchase a full membership.  Many places offer a drop-in rate, 10 class pass, or a guest membership for cheaper than a full membership.

2. Check out Groupon or Living Social for highly discounted, short-term deals on classes/gyms.  This often allows you to try a new class or gym location you may not have otherwise tried.

3.  Online and On-demand exercise videos.  Cable providers often offer exercise channels such as FitTV, or you can access many other free videos on Hulu, YouTube, FitSugar, etc. to get your workout in at home.

4. At home workout DVDs.  There are so many to choose from, but having a few on hand for blustery, cold days is always a good option.

5. A homemade workout.  Throwing together a good sweat session in your living room is easy and doesn’t require equipment (although if you have some, you can incorporate that, too!).  Choose exercises that target multiple muscle groups at a time, add an element of cardio to increase your heart rate, and incorporate minimal rest intervals.  This is a great way to burn calories and strengthen muscles, while still being time-efficient.

Here’s an example:

LIVING ROOM CIRCUIT

Let me know if you try the at-home workout and what you think!

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A Few of my Favorite Things…

“These are a few of my favorite things…”  (for health and fitness)

Lululemon Wunder Under crop. Best Workout pant ever.

These are worth their weight in gold.  Awesome waistband, “no stink” luon fabric (look it up, it will change your life), and perfect for every type of exercise – from yoga to CrossFit.  They have also lasted so much longer than their cheaper, “knock off” counterparts from Target, Dicks, etc. which is perfect considering I wear some form of these pants almost everyday.

TRX Suspension Training System

The TRX system is probably one of the best “home gym” pieces of equipment to invest in, aside from maybe a yoga mat and stability ball.  You can do so many things with this system, and tailor it to your own ability level.  This is a hard workout for both beginners and advanced athletes, you will not get bored.

The Tofu Xpress

If you cook tofu on a regular basis, this is a must-have.  I just got one for my birthday (yes, lame, I know) and it is the best method for pressing tofu out there.  Easy to use, this tofu press helps press out water from your ‘fu, leaving you with delicious tofu -ready to marinate, bake, or broil.  YUM 🙂

All hail Trader Joe’s.

This is pretty much self-explanatory.  TJ’s is awesome because they are a cheap grocer who stands by their products and sells inexpensive, wholesome food without all the crap that you should be are reading the food label for.  They cut out the middle man because they make so many of their own products, making them affordable and more awesome.  And if you live in a state that sells wine/beer at grocery stores, I highly suggest the vino.

Strength Wraps

Inexpensive wrist support wraps that are great for powerlifting, Crossfit, etc.  Made by a fellow Crossfitter, and comes in lots of fun colors.  (Thanks, Ashley, for my pair!)

Soy Lattes

Soy Lattes.  No dairy, lots of coffee, pretty foam design :).  Awesome.

Merrell Pace Glove

Saucony Kinvara 2

I use the Merrell Pace Glove for CrossFit, speed work, and short runs.  These are “barefoot” shoes with minimal support, but have helped me build up my lower leg muscles for faster, more efficient running.  For longer distances greater than 3-4 miles, I use the Saucony Kinvara to provide more lower leg support during higher mileage.  These are a “minimalist” shoe, and therefore provide slighly more heel cushion without the bulk and weight of a regular running shoe.  These seem to have last much longer than my Nike Free’s, which felt good too, but wore out very quickly.

Kindle Fire

My new Christmas toy from Mom and Dad.  Love having my books on the go, with the option of internet access.  However, if you’re looking for more internet speed and capability, go for the iPad.  This is truly a Kindle first, with web access, not a computer.  Since I already have a MacBook, this was great for me 🙂

Lululemon Destined for Greatness Duffel

This bag will change. your. life.  I use this bag to take to work daily.  It holds my stethescope, workout clothes, shoes, Kindle, wallet, laptop, phone, lunch, water, chocolate, EVERYTHING.  And there seriously is a labeled “spot” for everything you can think of.  It even has straps to hold your yoga mat if you’d like.  Since I need to have so many things packed with me to go from work to CrossFit, to wherever, this bag fits everything without being bulky and somehow never getting heavy.  This also makes a great carry on bag for traveling.  IN. LOVE.

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Work It

Practice Makes Perfect. I’ve been making some good progress on my power lifts lately and my pullups.  So today I decided to show you a small montage of what we’ve been up to lately at CrossFit.  Did you sweat today?

Adam doing a Kettlebell swing

Running between exercises

The 4:30 Crew

Single Arm Kettlebell Snatch 21-15-9

Close-up

4:30 Crew doing Power Cleans on the minute for 10 mins.

 POWER CLEAN PROGRESSION PICS:

Beginning of a Power Clean (foreground – Me, background – Ashley)

Hang Stage

Triple Extension

aaand catch!

P.S. – Annapolis 10-Miler training kicks off July 10th…excited to get back to some distance running!

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I’m Baaacckk!!

Oh my GOSH do I owe you guys a post or 10!  Here’s some highlights of what I’ve been up to the past 3 weeks!

  • Heather and Sam’s Wedding – Athens, GA

The fam at Heather and Sam’s beautiful wedding

  • MURPH. (Memorial Day CrossFit Workout) RUN 1 mile, 100 pullups, 200 pushups, 300 squats, RUN 1 mile again.  To see the history of the real “Murph” for which the workout is named, click here.
  • American College of Sports Medicine Conference 2011 – Denver, CO

Denver, CO

  • Race for the Cure 5K – Washington, D.C. – My client, a breast cancer survivor, raced this with me and had a PR time!!
  • ZOOMA 10K – Annapolis, MD – Hilliest 10K to date, no PR, but still a great race with great friends and ZOOMA ambassadors!

Ashley, Me, and Kaitlyn

  • Most Awesome Vacation Ever! (Charlotte, Asheville, NC and Charleston, SC) – included MetroDash, wakeboarding on Lake Wylie/Catawba River, eating at a vegetarian restaurant, biking everywhere (Mount Mitchell -highest point east of the Mississippi!, Mt. Pleasant, Sullivan’s Island, Isle of Palms), beach time and weddings!

Top of Mount Mitchell! hardest bike ride of my life!

Adam at one of the other views on the way to Mt. Mitchell

My veg meal – zucchini manacotti with spinach pesto (raw, vegan, GF)

Adam’s veg meal – veggie burrito and side salad

Homemade Kombucha tea!! mmm

Finn at the beach, laying in a freshly dug hole

Finn dug holes all around the umbrella

Man’s best friend

Such a happy dog!

Finn loves king sized hotel beds

Riding in the back seat of the truck

Beautiful Charleston harbor and the Cooper River bridge

  • Elyse and Chuck’s Wedding – Charleston, SC — Pictures soon!
No wonder I haven’t had any time to post!  Whew…back to reality!
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A Good Kick in the Pants

Hi everyone, I just had to do a quick post about this article Ashley found on a great website called CrossFit Lisbeth.  Lisbeth Darsh is the director for Social Media at CrossFit, Inc. She’s one tough gal and will give it to you straight – no B.S. 🙂  Here is her awesome article called No Damsels in Distress which I absolutely love.  It’ll give ya a good kick in the pants.

photo/logo courtesy of CrossFit Springfield

Speaking of a kick in the pants, here was our Workout of the Day today that we did in the pouring rain.  Sweet life.

Warmup: 400m run, shoulder stretches

Skill WOD: find 3RM push press

WOD: As Many Rounds As Possible in 20 mins. of – 400m run, 7 muscle ups (or ring dips as the scale down)

Cooldown: Foamroll, stretch, drink lots of water

Happy Tuesday!

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SWEAT – One Word Wednesday

*Photos courtesy of Crofton Crossfit

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Weekend Recap

Hello Friends!  A fantastic weekend is coming to a close, but there is so much to tell!

Friday started off with working some clients, followed by this Crossfit Workout:

Warmup: 400m Run, 20 Tire Flips

Main Set:

7 Rounds for time:

7 Deadlifts, 1 Gasser (20 x 10m sprints), 15 pullups, 1 min. rest

Cooldown: Stretch and foamroll. Whew! I finished in 24:25.  The workout was me and the boys this afternoon and I finished first! (But to their credit, they were lifting more weight of course 🙂 )

Saturday brought a very SORE wakeup call and I headed down to the pitch to watch Adam play in Severn River Rugby’s Playoff game against Brandywine.  They played the best game they had played all year against a really tough team, and won 33-15!  Great job boys!! They’ll be playing in the next round of the playoffs against Doylestown RFC next weekend at Brandywine’s pitch outside of Philly.  Go River!!

There’s my man! #9

Ball out! Go Adam 🙂

Go River!

Saturday night we thawed some bison steaks we had in the freezer from Maryland Table.  Never had bison?? It’s awesome.  Bison steaks (also called American buffalo) are one of the leanest meats you can get, and is in most cases leaner than chicken.  It also has more Iron and Vitamin B-12  per oz. than steak.  It tastes mostly like a lean steak, without any “game-y” flavor from what I’ve experienced.  We bought grass fed, local bison meat so even the smallest amounts of animal fat in these steaks contain healthy Omega-3s instead of antibiotics and hormones.  (More later on the benefits of eating grass-fed vs. conventional meats and eating locally!)  Also, Bison are naturally more resistant to diseases and grow faster than domestic animals, so there typically isn’t an incentive for hormones and antibiotics when raising bison.

Anyway, here’s how we prepared it:

  1. Preheat oven to 350°F
  2. Cut the steak into four medallions (we had about 2-3 lbs of bison steak)
  3. Brown steak with Earth Balance Butter on the stove (or butter of choice)
  4. Top with seasonings.  We used Tennessee Whiskey Steak and Burger Seasoning, but any steak seasoning will do.
  5. Put steaks on a broiler pan in the oven, and bake for 30ish minutes until internal temperature reaches 140°F for rare, 150°F for medium*.
*Bison meat is typically enjoyed at a rare to medium temperature and tends to be slightly “sweeter” than regular steak.  It also cooks slightly faster so I definitely recommend watching the meat thermometer to make sure you aren’t over or under cooking the meat.

We enjoyed our bison steaks accompanied with some steamed asparagus, took a walk with the pup, and then the Rugby celebration commenced in downtown Annapolis for the remainder of the evening 🙂

Lastly, this morning, we went to a surprise brunch for the newly engaged couple!! Friday afternoon, we finally got word that my long-time best friend Sarah got engaged while on vacation with her boy!! We are so excited for Sarah and Dan, two wonderful people who couldn’t be better friends to me and Adam.  I just love weddings and can’t wait to help with all the planning and parties!!  Sarah’s mom had a beautiful brunch spread, with some yummy quiches, fresh fruit, homemade whole grain soda bread, and sweet potato muffins! (I must get that recipe!)  Congratulations Sarah and Dan!!

Look at that bling! 🙂

Sarah and Dan engagement montage 🙂 Love you guys!

So as we’re winding down from the weekend, Adam and I turned our leftover bison steaks into bison soft tacos with all the fixin’s and are sitting down to watch the Washington Caps playoff game 🙂  What did you do this weekend??   Hope it was a great one!

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Sweat Angels

This morning’s Crossfit workout left sweat angels on the floor!!

Warmup:

400m Run

25 Shoulder mobility “Dislocators”

25 Overhead Squats with PVC pipe

25 Pushups

400m Run

Main Set:

Here was the Prescription, scale down when needed:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders jump rope or 60 singles
25 Ring dips
20 Knees to elbows (hanging)
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans
25 Back extensions
30 Wall ball shots
3 Rope climb ascents or 15 ‘Floor to Standing’ reps

Whew! My finishing time was 21:05, followed by coach’s deep breathing exercises to cool down.  That’s when the sweat angels came out! 🙂

Also, Here’s what I got in my CSA this weekend:

  • Carrots
  • Hazelnut Mint
  • Micro Greens Mix
  • Red Russian Kale
  • Spring Onion
  • Sweet Potatoes (the biggest ones I’ve ever seen!)
Be on the lookout for Kale Chips and other yummy recipes coming from these veggies 🙂

What are you cooking for dinner tonight?? How are you getting your sweat on today?

Happy Monday!!

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Crossfit and CSAs

This weekend we got our first spring CSA (or Community-Supported Agriculture) through Maryland Table.  Since it’s the first week of available produce, it was a fairly small share and the manager gave us some eggs to make up for the small quantity.  As we get closer to summer, the shares should have more variety and quantity because more crops will have become ripe and in season.

I love this way of supporting small, local farmers and especially because it forces me to try produce that I normally wouldn’t pick up at the super market!  Do any of you guys subscribe to a CSA or use farmer’s markets??  I especially miss the Charlotte Tailgate Farmer’s Market, but Annapolis has been increasing their local produce availability lately!

Here’s a little peek at some of the fabulous things we got!

carrots! yum...half eaten 🙂

Watermelon radishes!Slicing the Watermelon radish

Purple, orange carrots and Jerusalem artichokes (aka Sunchokes)

Everything was SO delicious, and I ended up roasting the carrots and Jerusalem artichokes with some chickpeas and rosemary and put them over the Mixed Baby Greens we received in the share as well!  Topped with some TJ’s Parmesean Ranch Dressing…mmm!

Roasted Veggies and Chickpeas

Complete Salad!

WORKOUT

Crossfit was a killer!  Here was yesterday’s workout:

Warmup:

  • 800m Row on Rowing Machine
  • 3 rounds of: 21 Situps, 21 pushups
Skill workout:
  • 200m Sprint Run x 3
Main Set:

“Nate”
AMRAP 20 min. (As Many Rounds As Possible in 20 mins.!)
  • 2 Muscle Ups (see video) or Tricep Dips (or assisted progression)….I did tricep dips on parallel bars. Don’t quite have the muscle ups yet!
  • 4 Handstand Pushups (or progression)…I did 30″ decline pushups
  • 8 Kettle Bell swings
Cooldown – Foam Rolling and Stretching (or lay on the floor in pain like Ash and I did :)…then foamroll and stretch)
Here’s the video of how to properly perform a “Muscle Up”:
This workout was craziness!!  If you’re wondering what the progression thing is all about, here’s the deal.  Crossfit sets workouts for the day and writes them “as prescribed”.  This is the hardest version of the workout you can do.  From there, you take each exercise and “scale it down” to your ability.  For instance, if you can’t do a full pullup yet, you can add a resistance band and do an assisted pullup.  If you can’t do a handstand pushup yet, you can do an assisted handstand pushup with bands, a “pike” pushup with your feet on a box, or a decline pushup, or a regular pushup….each of these is progressively easier.  That way, you can do the workout, but it is modified to your abilities and you can work up to what is “prescribed”.  This is a great way to  challenge yourself but still listen to your body and your abilities.
Happy Hump Day!
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MetroDash and Blog Shoutout

Happy almost Friday! I don’t know about y’all but I cannot wait for this work week to be over! Just one of those long ones…

Blog world…Meet Ashley.

She is a peppy, sarcastic, hilarious red-head who I also call my best high-school bud.  She not only is my running and Crossfit buddy, she is one of my closest friends.  And did I mention she’s single? Likes long walks on the beach?  And that she might kill me after she reads this?  Anyway…Ashley has a new blog to share!  It’s called – The Road and the Runner.  Ashley recently accepted a position as Assistant Race Director with MetroDash race company and will be traveling across the country this summer putting on races in various cities with her team.  Very Exciting!!

MetroDash is an obstacle course race that was developed by Navy SEALs.  It includes 30 obstacles that have the athlete conquering things like wall climbs, rope swings, running through tires, and other crazy things.  It can be done as an individual athlete or in teams of four athletes.  Sounds like fun, right??? Where do you sign up? Right here.

Please check out Ashley’s blog and read about her life and workouts as she travels around the United States with MetroDash.  Look for her coming to a city near you, and then sign up for the race!!  I hope to be attending at least one, if not two of these races, so be on the lookout for my smiling face as well! 🙂

Here are the cities currently accepting registrations:

Hampton Roads, VA – 4/17/11

PA/NJ – 4/30/11

Houston – 5/7/11

NY/NJ – 5/14/11

Charlotte, NC – 6/11/11

Orlando, FL – 6/18/11

Atlanta, GA – 6/25/11

Washington D.C. – 7/9/11

Chicago, IL – 7/16/11

Denver, CO – 7/23/11

Salt Lake City, UT – 7/30/11

And you can “pre-register” for these cities:

Seattle, WA

Portland, OR

San Francisco, CA

San Diego, CA

Dallas, TX

Austin, TX

Boston, MA

Get Excited!!!!  For more information, you can email Ashley at Ashley@metrodash.com.

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