threeculbersons

Posts Tagged ‘Beach’

Planktastic-Core

In Beach, Fitness, Running, San Diego on October 4, 2012 at 9:55 pm

If you’re a runner, you definitely understand the importance of a strong core. Agree? Agreed. Now, some people hear ‘core’ and think of those stubborn abdominal muscles. When I refer to my core, I’m referring to not just my abs, but also my back, glutes, and legs. It all needs to be strong. Our core supports daily activities along with physical activities/exercise.

I have a few favorite core moves that I incorporate daily in to my routines. I thought I would post my top 5 (as of right now, it does change). A few things to consider when working your abs and core. Always remain in neutral alignment, keeping your abs contracted (sucked in) and butt down. Hands are usually about shoulder-width apart. I love plank workouts…what better way to strengthen your core and work on flexibility and balance at the same time?

Plank-2-spidey:

Plank-to-spidey

Hand-release push-ups:

Hand-release push-ups – just like a regular push-up except you are coming all the way down, release hands, then push back up.

Plank Cross-unders:

Plank cross-unders. Knee to opposite elbow.

Mtn. Climbers:

Mtn. climbers – adds a little cardio interval in the mix.

Plank toe-taps:

Plank toe-taps

Just a few core exercises I’ve been doing lately. My favorite being the plank toe taps, it gets your HR pumping, especially if you add a plank jack in to the mix.

Oh, guess who joined the shaker/blender world??

GNC’s Pro-sculpt, pre-run fuel.

Did a 3.5 mile beach run this morning, which was no joke because the tide was high or at least seemed that way because they had the sand banked up. So I was either in the soft sand or at an incline. It was stupid really. But I got it done in 30 minutes, which gave me an 8:34 pace. Not bad for sand. Heading out again tonight for another 4 miler with my group…trying to prepare and train for Ragnar Relay!

Disclaimer: Consult your Dr. before trying new exercise programs/moves. If at any time you are in pain, discontinue the exercise. I’m sharing my personal exercises, if you choose to try them, you do so at your own risk. 

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!

Leg Day

In California, Fitness, Life on September 20, 2012 at 11:47 pm

Today was lower body day. I thought I’d post the moves I did, by no means am I telling you that you should do them. It’s inspired by another workout I found a few months back, but I’ve since modified it with moves I like better.

Disclaimer: Make sure you are physically fit enough to attempt these workouts. Always consult your physician when starting a new workout program. Workout at your own risk. If you feel pain, discontinue exercise.

I did 3 rounds of the following moves. You always want to make sure your core is engaged and spine/neck are in neutral. Remember to exhale on the concentric (work) phase and inhale on the eccentric (easy) phase. Example: you would exhale when you push out of the forward lunge, or when you are raising back up. Inhale as you lower down.

Forward Lunge with weight. X20 each leg.

For both the lunge and side lunge, your knees should never overshoot your toes. Keep your butt back and down. Heels in to ground.

Side Lunge. X20 each leg/side.

Plank toe taps. X20.

(excuse my messy garage)

Mtn. Climbers. Go straight in to these from toe taps. Your abs and shoulders will be on fire. X20

Skaters. X20 each leg. If you need to, you can tap your foot for balance.

Weighted Calf Raises (back-to-back) X20 each position = 60 total. Hitting your gastrocnemius from each position maximizes the calf raise. Adding 30lbs adds resistance.

(Again, sorry that last picture is blurry. That’s what happens when your poor mother is in charge of pictures…sorry mom!)

Wall climb handstand. Starting position is down. X10.

Ending position.

I can’t stress enough, to be careful doing the wall climb handstands. This move works everything, so if you start feeling fatigued, you need to stop. Or lightheaded. I only do 10 at a time. Keep hands a little wider than shoulder width and engage your abdominals on the raise and descent. DON’T HOLD YOUR BREATH!!

CrossFit WOD was 10 weighted squats, 50 plank jacks. Back-t0-back, no rest. 3 rounds for time. 

We also drove up to La Jolla (my favorite place in SD) for the afternoon.

Alden.

The tide was already coming in at 2pm.

Playing in tide pools.

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 ;))

Feelin’ Beachy!

In 2012, California, Fitness, Food, Life, San Diego on September 18, 2012 at 4:08 am

My growin’ girl!

So, I’m originally from East Tenessee and my parents are here visiting us in San Diego for a few weeks. We are going to Disneyland next week!!!! If you know my child, you know she is OBSESSED with all things Mickey. I mean, she will even watch the old school black and white  Mickey. I bought her a few classics off Amazon a while back. She l.o.v.e.s. him! We have all the plush toys, coloring books, plates/silverware/cups, movies, all of it. So I think I’m more excited to watch her experience it more than anything.

Anyways, we spent the afternoon at the beach today. It’s finally back in to the 70’s and it was a beautiful day.

Pretty girl.

My mom and nephew.

It was back to the grind today and I managed only 20 minutes of strength training today, oh well.

10 DB hang squats, 6 push-ups – 12 rounds for time. 100 plank jacks/mountain climbers alternating every 10. 

Look who got new kicks!

Snazzy right?

What I’m eating…

Breakfast.

So I’ve finally gotten my coffee protein shake the way I want it.

What you’ll need…

4 ice cubes

1/4 c. almond breeze

1/4 c. coffee

2 scoops

GNC Lean Shake 25 – rich chocolate

Couple truvia packets (your choice)

It’s something like 240 calories, 4 g. sugar, 26 g. protein…

Hope you found time to be active today!! 

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!