threeculbersons

Archive for the ‘CrossFit’ Category

Non-Training Days

In CrossFit, Cycling, Fitness, Life, Marathon, Road race, Running on October 22, 2012 at 5:10 am

Am I the only one that eats everything in sight on non-training/rest days? I totally know it’s normal but I’ve had no motivation and a huge appetite lately. So, I’m just listening to my body. Truth is, your body really does need rest days. But with that said, I’ve kept up my long runs on Saturdays and added back in a bike ride.

The past few months, here is what a typical day looks like that:

Monday: WOD + strength training, 45 minutes of cardio (bike trainer)

Tuesday: WOD + strength training, 3-4 mile run (tempo)

Wednesday: WOD + strength training, 45 minutes bike trainer

Thursday: 20+ mile bike ride (morning) 4-5 mile run (evening) No strength training

Friday: Rest

Saturday: WOD + strength training, 10+ mile run (8:30 pace)

Sunday: WOD + strength training

My long runs are getting ready to change to Monday as I train for this marathon. I’ve added a lot of HIIT/plyometric strength training to my day, not only because I want to be lean and mean, but also to help with my running. I can already tell a huge difference. Example: I just recently started back on my road bike. Thursday, I averaged a 23mph pace. That’s HUGE for me!! To better put that in perspective. Lance Armstrong was recently in SD to compete in the SuperFrog (half-ironman) Triathlon. He averaged a 27mph pace on the same route I ride out on Coronado. Now, I’m definitely no Lance Armstrong…so I was thrilled with 23mph pace. I credit that to Crossfit and lower body strength training. It works people!!

Ragnar Relay is in 3 weeks…I will be the lead runner and my goal pace is 8:30 for each leg. I absolutely cannot wait to run this. We have a great team, it’s going to be a blast!

I kick off the race!!

This has been my favorite plyo workout, recently…thought I’d share it with you guys. I used an agility ladder and jump rope. You do each move for 60 seconds with a 10 second recovery. Three rounds.

Courtesy: bradgouthrofitness.com

This past week has been crazy busy. My training is about to kick up a notch too, 12 weeks until my marathon. Geez. I’ve been very encouraged by my long runs though. Two weeks ago, I ran a steady 8:30 for 10 miles. This week, I ran 8 miles at a 8:07 pace. I’m kicking myself for not doing 10, but I felt so good after that run. Definitely a confidence booster. So, if you need me, chances are you can find me running somewhere. Until next time…

Me and my boo!

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Knees-to-elbows Crossfit Style

In CrossFit, Fitness, Personal Trainer, Running on October 15, 2012 at 11:18 pm

The last few months, I’ve been really trying to focus on core based workouts. Lots of plank work and HIIT workouts. The purpose being, I want to be a stronger runner. I want to run farther, faster. I’m looking for a sub 4:00hr marathon in January and I know it’s going to take lots of work to get there.

Several of my WOD’s require knees-to-elbows but my core/abs have not been strong enough for me to efficiently do them. Sure, I can bust out a few of them, but keeping my body in correct alignment and preventing the swing has been hard. I found this video and I’ve adapted this technique and it’s, not made it easier, but has helped me remain in control.

With correct form, I can only do about 5 of them. But I’m getting there…

Starting position. I have to cross my legs because my door frame isn’t high enough.

*Side note: Did you know that just hanging like this, for a minute, is a great way to get your body back in to alignment. Once you are able to hold on for that long, it feels great just hanging there, letting your body stretch out.

I sincerely apologize for the booty shot…ha ha. I couldn’t get a decent side shot, so this will have to do. But knees pulled all the way to elbows…yay!

Back to starting position.

These have been my weakness lately, and something I’m determined to improve.

Hopefully soon, I can start posting at home workouts. Now that I can officially start training people… 😉 I’m putting together a few, but want to try them out first. I love HIIT workouts that I can do at home for 20-30 minutes. IMO, they are effective and to the point. There is absolutely no need to spend 3 hours in a gym. 😉

Also, Jess @ blondeponytail.com posted an awesome full-body tabata workout. Did it this afternoon and was lying on my garage floor after I was done. I reallllyyyy wanted to stop after 5 rounds, but pushed through the full 8 rounds. A tabata is 20:10 x 8. So 20 seconds of work, 10 seconds of rest, for 8 rounds. It was a lot of plank work with weights…just what my core needed! It went like this:

1. Renegade row-to-spidey + wide jump. 2. Weighted skiers. 3. Plank to wide dead lift. 4. Reverse lunge w/ bicep curl. 5. Plank to overhead press. 

Happy Monday, hope you’ve had a great start to your week!!

Do Work Wednesday

In CrossFit, Fitbook, Fitness on October 3, 2012 at 9:58 pm

Did you get sweaty today??

Show your #proof!

Wednesday WOD:

Wednesday WOD

Because I don’t have a barbell, I used a 35# weight plate.

Core circuit from http://www.blondeponytail.com : 20seconds work – 10seconds rest – 5 rounds

DB swing

Push-up w/ toe tap

Single arm reverse lunge

Skull crusher in bridge

The shirt I’m wearing above is a Fitbook product. I love their message of live, life, fit. Not live life skinny or a size two…but being fit and strong.

Get Fitbook Giveaway!

In CrossFit, Fitbook, Fitness, Giveaway on October 3, 2012 at 1:25 am

Fitbook is a product that I LOVE and use every single day. Because I love this product and my readers so much, I decided to do a giveaway.

Here is what I’m giving away: Fitbook: 12 week nutrition & fitness journal and red fitbook pen.

Fitbook and pen

My affiliate page if you are interested in ordering more Fitbook products. They have awesome journals and shirts!

How to Enter:

1. Tweet – “Enter to win @caylaAculberson Get Fitbook giveaway! #livelifefit https://threeculbersons.com/2012/10/03/get-fitbook-giveaway/

2. Leave a blog comment telling me how you would use Fitbook. Ex. – Would you use it to track nutrition, fitness goals, or both? Or would you use it as a training tool for Crossfit, running/races, etc…?

Giveaway will remain open until 10/09 and winner will be selected at random. Best of luck! And remember to live life fit!

No Rest Sunday.

In CrossFit, exercise, Fitness, Food, Running, San Diego on October 1, 2012 at 5:49 am

 

Hodads

If you are ever in San Diego, allow me to treat you to the best burger in town (at least I think so). Hodads is this tiny little hole in the wall burger joint downtown, and it’s amazing. We ate there for lunch today. Sophie is telling a big story above, how cute is she? But with that delicious burger, had to come an intense workout.

GNC Pro-Scuplt – Fruit Punch

Pre-Workout

So, pro-sculpt is growing on me. You mix 1 scoop with 10oz of water. It reminds me of some sort of childhood medicine. Each time I use it, I like it a little better. The best thing is, I get the kick I need. I typically use pro-sculpt if I’m going to be doing lots of cardio. If I’m doing strictly strength training, then I’ll take the GNC Meta-Ignite. So far, no complaints.

The Workouts:

Fitbook

WOD: 10 rounds – 10 hand-release push-ups & 10 squats

By round 6, my triceps and shoulders were on fire. I went through those 10 rounds with very little rest. All you really need is a mat (if you’re on hard surfaces).

HITT: Provided by BlondePonytail.com I’m loving her GNC series workouts. They are the bomb! 

I switched it up a little bit since I technically just did 100 push-ups and don’t have a medicine ball (yet!)

Equipment: Jump rope, medicine ball/or dumbbell/kettlebell – whatever you have. An interval timer.

1. Thrusters/Jump rope – I used a 15lb dumbbell instead of a medicine ball.

2. Plank toe taps/Jump rope

3. Wood chops R/Jump rope

4. Wood chops L/Jump rope

You can check out the link above and watch her video demonstration. You set your interval timer to 30:30. 30 seconds of first workout then 30 seconds of jump rope. No rest. I was sweating right off the bat. I did plank toe taps instead of the push-ups.

Followed all that up with 30 minutes on my bike trainer doing speed intervals.

New favorite treat.

Sophie and I have fallen in love with Trader Joe’s Almond chocolate ‘milk’. It’s so good and a nice little treat. It’s a little high on the sugar side, so I don’t drink a full serving. But it’s sweet and tastes good after a workout.

Tomorrow starts trying to get my body back in decent racing form. 1 month till Ragnar TENNESSEE!!!!!!

Disclaimer: These are workouts and supplements that I do and take. I’m in no way recommending you do or take them. Always consult your physician before starting a new workout program. I use my blog as a way to share workouts and products that are beneficial to myself. You assume all risk of workouts and supplements you take. 

Yummy Eats

In CrossFit, Fall, Fitness, Food, Life, Recipe, Running, San Diego on September 29, 2012 at 1:00 am

 

Homemade taco seasoning

Do you make your own taco seasoning? Well you should ;).

What you need:

1 tablespoon chili powder

1/4 teaspoon garlic & onion powder, red pepper flakes, oregano

1/2 teaspoon paprika

1 1/2 teaspoon ground cumin

1 teaspoon sea salt & pepper

It won’t turn your meat that weird orange color and tastes better.

Almost done with September…notice our Disney week?

Did a 3 mile beach run last night, averaged a 7:45 pace.  Was your run this gorgeous?

Sunset run.

Friday ‘WOD’: Run 200m, 11 push-ups, 11 weighted walking lunges (35lb weight plate), 11 thrusters. 5 rounds for time.

Core workout: Plank 2 spidey, reverse plank w/ leg lift, V-ups, ankle taps, butterfly sit-ups. 5 rounds, 15 reps each.

Happy Fall!! We might not get all the beautiful tree colors of fall, but my Birds of Paradise have bloomed! Love them!

Birds of Paradise are blooming!

Workin It Out

In CrossFit, exercise, Fitness, Food, Life, Running, San Diego on September 20, 2012 at 4:09 am

Morning run

I had an awesome 3 mile short run this morning. It was 70*, perfect running weather!

Not a soul on Coronado!

Came home and combined a WOD and sprint exercise. It was tough. I really hope CrossFit will help me run on tired legs during the Tennessee Ragnar Relay race. Especially since I’ll be running two legs. :/ Guess I should start seriously training, eh?

Wednesday WOD

I don’t why I put 5 rounds. You only go through this once, but you sprint 200m 5 times.

I buy all my “training” food from REI. Anybody else love that store?? I mean, it’s addicting. I can’t go in there and NOT spend at least $100. They are running their 20% off 12 or more nutrition items…can’t pass that up! I’ve also been eyeing Teva sandals for Sophie. Some people like Chaco’s, I like Teva’s.

For my inner endurance junkie!

My workouts warranted Chipotle, right? Well, my parents have never been to this amazing place. So of course, any excuse to go is good enough for me! Steak burrito and chips/salsa. I love that all of their meats are hormone/anti-biotic free.

Food for my running soul…Chipotle!

The wild ones.

The little beasts!

So, I ran in my new Reebok CrossFit Nano 2.0. They aren’t classified as running shoes, but they are “minimal” inspired. They felt great and are super light. Now, can I have a red and grey pair??

Hope you guys worked it out today. Another beautiful day in San Diego (sorry, don’t mean to brag ;))

Proof.

In CrossFit, Fitness, Food, San Diego, Weight loss on September 12, 2012 at 11:27 pm

First, I have to say, I did not want to work out today. I set my alarm for 6:00 this morning, hit snooze about 5 times, by that time I had to get ready for my CPR/AED certification class. So I blew my morning workout, which I always feel guilty about. I finally made myself do it around 3:30 this afternoon. Once I got going, I was good though. Anybody else feel like it should be Friday already?

So here was the workout today:

WOD: Burpee to push-up, 10 push-ups, back to burpee. 5 rounds for time. 

Today was core day, except when is it ever NOT core day? Especially with CrossFit. Did 5 more rounds of:

Plank knees-to-elbows, table top crunches, v-ups, ankle taps, butterfly sit-ups. 15 of each. 

#proof

I only took the side shot because in a month, I want to see how far I’ve come. I’m 3 1/2 weeks in to more HIIT workouts and can already see a difference in my abdominals area. It’s a tough area for us girls to tone. So ladies, it is possible after baby!! Don’t believe the lie that you can’t be better than ever. If you put in the work, you’ll see the results.

Gotta share the top I’m wearing because it’s amazing. The Nike Pro line is worth every penny you spend.

Look what I found??

Ok, so I can’t lie and even pretend like that Fro Yo is even remotely healthy. 23g of sugar for 1/2 cup, 200 calories. You really are better off just eating plain ole vanilla ice cream or something. But it sure is yummy. So if you can keep it to 3-4 small bites, you won’t derail too much! 😉

Want a better alternative?

150 calories, for a whole pint???

These bad boys have whey protein in them and only 150 calories for that whole pint. I found these at Sprouts Farmers Market here in San Diego…you can check their website to see retailers near you.

Nutrition label

Happy Hump Day, bring on Friday!

Motivational Monday

In CrossFit, Fitness, Traveling on September 10, 2012 at 6:09 pm

And your excuse is??

I don’t know who this little boy is, but he is quite adorable. Makes our excuses seem so lame, right? Hope you find time to be active today, even if it’s just taking a walk. Get moving, we all start somewhere!

WOD & Strength done for the day! Like my “box” 😉 Week 3 of WOD has started.

So, I did hit 1000 squats for last week. Go me! Going to shoot for push-ups this week, because I strongly hate need to become better at them. I mean really, I just don’t like them. I’m not good at them, they hurt, no bueno. And yes, I realize now that my picture above says “7 butlers” thanks iPhone for that. I’m so tired, I didn’t even catch it. Supposed to be ‘burpees’. Once again, Jess @ blondeponytail provided the upper body workout. The awesome thing about this workout is the shoulders are firing constantly. I don’t know if you can read that upper picture, but it was:

Push-up to ‘T’, Thrusters, Walking plank, Hand-release push-ups, High-pull lawnmower –10 reps, 5 sets.

What’s fueling you?

Vitalye & GNC GenetixHD Meta-Ignite

I’m a firm believer in supplements if you are willing to put the work in. Sadly, there is no  magic diet pill.

I know this is way off fitness topic. But I will be flying in a few months with my daughter, by myself. She is 2 1/2. You can imagine my concern and I’ve actually flown with her before. It wasn’t good, it was exhausting. I understand why people don’t like kids on planes, but I feel I deserve to spend time with my family over the holidays just like you do. Driving cross-country by myself just isn’t really an option with a child (I mean, it is, but would you want to drive 3,000 miles by yourself?) Exactly. Sooooooo, last time we flew, she was in my lap. I’m buying her a seat this time and I’m strongly considering a car seat. I know I will have to lug it around, but if it means more security and keeps her strapped in for 4 hours, I’m all for it. Has anybody flown with car seats before? Best brands? I like the Eddie Bauer/Safety 1st boosters. But just don’t know. I will be contacting the airline once I buy our tickets to ask but thought I’d ask for feedback. This mom would appreciate ANY advice!! Thanks!

Sweat it out Saturday

In CrossFit, exercise, Fitness, Life, Running, San Diego on September 8, 2012 at 10:05 pm

Time – 9:20

Sophie and I started off the weekend with a 3 miler on Coronado. I forget how heavy she is to push, but makes for a great upper body workout. Then came home and did my WOD workout (above). That’s 950 squats for the week. And yes, I totally plan on hitting 1000 tomorrow.

Afterwards, I did this short but heart-pumping set from BlondePonytail. I told you, she was my trainer. 😉

Squat jumps, plank jacks to spidey, split-jack lunges, burpees. 

Set timer to 20:10 for however many rounds you want. I did 3. It was roughly about 6 minutes.

We are lucky to live in San Diego and the tourists have all gone home! So after our run, Sophie and I did some more running up and down the beach playing in the water.

I mean, how cute is she?

California Girl!

Beach babe!

So, I’m in the market to buy a few weight plates (rubber). Any recommendations? I would rather purchase in store so I could play around with them, but am open to online if recommended. 

Enjoy your weekend!