threeculbersons

Posts Tagged ‘CrossFit’

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!!

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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!

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!

Track Your Progress

In CrossFit, exercise, Fitness, Food, Life on September 7, 2012 at 6:17 pm

I’m a firm believer in tracking your nutrition and exercise. It helps keep you on target and also lets you look back and see how far you’ve come and/or what needs improvement. I use the fitBook and websites like DailyMile.

There is also another good website called SlimKicker – it helps you create challenges and rewards for yourself when you achieve a short/long term goal. It has a great community sense and an inspiration feed that I like to read through. It helps you track nutrition and exercise. There are groups and you can invite friends, it also lets you blog your achievements!

Disclaimer: SlimKicker asked me to mention their website, opinions are my own.

Another early CrossFit WOD:

More squats??

Squat count: 850 this week. Beast mode.

Pre-workout!

Post-workout yummy goodness.

I have my AFAA personal trainer certification next weekend. I’m seriously on study overload. I think I will be so happy to have next weekend over with, passing or failing won’t matter anymore. (Well, I’m sorta kidding, but for real.)

TGIF!!

Sophie enjoys the foam roller too!

Thursday “Hurt” Day

In CrossFit, exercise, Fitness, Food, Life, Running on September 6, 2012 at 5:13 pm

My workout this morning was p.a.i.n.f.u.l. – my arms are still jello, three hours later.

Thursday WOD

Ouch. My biceps and quads hate me. I actually just calculated that, just this week, I’ve done 550 squats. No pain, no gain – or so they say.

Anyways, what I’m eating:

Pre-workout: Vitalyte/water, banana. I just can’t eat a lot before I workout.

Anybody else love this stuff? I actually love the Tri-phase endurance one the best!

Post-workout: Still loving my new coffee/protein shake. 2 CLA & 2 fish oil pills.

Best little blender for my coffee and protein.

And I have to make mention of my Cowboys last night. I’m a huge Jason Witten fan (Tennessee, holla) anyways, I’d be lying if there wasn’t a lot of happy dancing last night. Always good to beat a conference rival. Go ‘Boys!

#82

We are full fledge in to deployment mode and Sophie has started counting down the days until her Dada is home. She is excited every morning to put a new sticker on her calendar.

Counting down the days…

I’ll be sure to show progress. I’ve got one more workout to get through and a run, so I’m out. Happy almost Friday ya’ll!

 

 

Fish Oil – Why it’s good for you!

In CrossFit, Fitness, Food, Life on September 4, 2012 at 4:41 pm

First, I wanted to share a breakfast protein coffee ‘shake’ I’ve been testing out. I should add, I’ve NEVER been a coffee drinker. Which other runners find weird about me. But, that might be changing.

Coffee

  • Archer Farms ‘breakfast blend’ coffee (4 oz.)
  • 1/2 cup Almond Breeze (vanilla, but it has a little more sugar than desired, so going to use just plain next time)
  • 1 scoop Trader Joe’s chocolate whey protein (I’m looking for a better whey, but this is all I have at the moment. Too much sugar)
  • 1 handful ice
  • 2 truvia packets

So this is still in the experimental stages. But it was really good, and I actually drank all of it. Like I said, I need a better whey protein (with higher grams of protein and less sugar) and I want to try just the plain Almond Breeze, to also eliminate sugar.

Now, on to Fish Oil. I should first disclaimer, I’m only sharing facts I’ve researched for myself and obtained from MY Dr. By no means, should they be taken as personal medical advice. I’m in no way advising anyone to take fish oil supplements, just stating the health benefits and why I choose to take them.

Omega-3 fish oil supplements first intrigued me because they can help reduce inflammation. As a runner who often logs lots of miles, this appealed to me. Inflammation can also cause joint pain, omega-3 lessons inflammation. It can be found in fishes such as: tuna, mackerel, salmon, herring, & trout. All rich in omega-3 oils. I’m not a fan of fish, I’m learning to eat it, but I don’t necessarily enjoy it. So supplementing fish oil seemed like a good alternative.

Here are a few other benefits of omega-3:

  1. Cardiovascular functions are maintained/improved by help of omega-3. (I use my cardiovascular system a lot)
  2. Blood pressure/cholesterol can be controlled/normalized.
  3. Reduces inflammation.
  4. Has DHA, which is a major building block of optical nerve & cells.
  5. Good for skin, weight regulation, & may help curb cravings.

What I’m taking…

Also, wanted to share this deal that popped up in my email. Active.com often offers really good deals through Schwaggle. I got a killer deal on my Oakley’s last year. As a runner, I found this deal could be useful. While I have a RoadID band, I like the look of the Go Sport ID bracelet as well. Just $14 right now. It’s an item you hope someone never needs, but one that could save your life!

CrossFIT WOD: Tuesday edition

Get some!!

Snack Smart

In CrossFit, exercise, Fitness, Food on September 2, 2012 at 9:53 pm

It’s hard to eat healthy on a whim. Eating clean and healthy does take some time, planning, & effort. The good thing is, practice makes perfect. The more you start planning and incorporating better options in to your diet, it gets easier.

Where I think some people go wrong (and I know, because I’m one of them) is snacking. Whether it’s vending machines at work, or that drive-thru McDonald’s sundae (raising hand)…there are PLENTY of unhealthy options that we don’t have to think about, right at our fingertips. Most, full of processed junk. I’m not going to lie and say I NEVER eat junk, because sometimes I just can’t help my sweet tooth and don’t get me started on Cheetos.

But I’ve found if I plan ahead for my week/meals and have easy grab’n’go choices, I’m much less likely to think about the unhealthy, processed snacks.

What I’ve found works for me is keeping my snacks below 200 calories and trying to snack only when I feel slightly hungry. I’ve found this also helps control the servings in my meals and powers me through afternoon workouts.

A few of my favorite bars.

Tortilla chips/salsa, almonds, and cheese sticks are some over favorites.

When I want something sweet and delicious!

Other foods not pictured:

  • Deli turkey
  • Hard boiled egg
  • Fruits/veggies – small apples,banana,mandarin oranges (my favs)
  • Apple sauce (watch the sugar though)

These snacks will help keep you on the right track each day. Don’t forget to WRITE what you eat down. It will keep you accountable and help you make adjustments.

My workout for today:

I only used 30 lbs overhead. Still TOUGH!

My new favorite Brooks running shorts! Now get to sweatin’!

Friday Sweat Session

In CrossFit, exercise, Fitness, Life on September 1, 2012 at 3:44 am

WOD

Friday’s are always the HARDEST day for me to work out. During marathon training, it was my rest day. But since I’m not logging insane weekend miles, I’m back to working out. I mentioned in my last post about The Blonde Ponytail and how I love her CrossFit inspired workouts. Check out her blog! It took me about 20 minutes to knock out the above workout but it was awesome! The thrusters and plank toe taps were brutal. Definitely had to break a couple times. I only did it once, once was enough! I did some dynamic stretching before I started.

That’s what I think about it…

After that intense 20 minutes, I met the hubby and child at the playground for some family fun time!

Sliding

Sorry for the terrible lighting…

It’s bedtime for Sophie and that means bike trainer time for me. Let’s knock out an hour of cardio. Hope you got active today!