threeculbersons

Posts Tagged ‘WOD’

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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Fall Mornings: Crockpot Oatmeal

In Fitness, Food, Life, Recipe on October 6, 2012 at 5:57 pm

 

Apple Cinnamon Crockpot Oatmeal

I made Apple Cinnamon (my favorite) crockpot oatmeal for the first time last night and it’s delicious! I love oatmeal, but was skeptical that this would be tasty. It’s not only tasty, but it’s also clean and healthy.

Ingredients:

What you need.

What I used…

Grease your crockpot FIRST!!

I used Unsweetened Almond Breeze in place of skim milk and rolled oats instead of steel cut (didn’t have any).

Throw it all in the crockpot, sliced apples last and cook on low for 7 hours. I got up this morning about 7 and put my crockpot on warm. Left it that way until 10 and it was perfect. I added a few packets of Truvia, well because I have a sweet tooth.

Nutritional Info:

3/4 c. serving size – 149cal (that’s using skim milk), 3.6g fat, 27.3g of carbs, 3.9g fiber, 4.9g protein.

Original idea came from here.

Last night.

This morning!

Yesterday, my new medicine ball arrived, along with my Gymboss timer. I love them both!! So of course I had to try them out.

WOD: 10 weighted squats – 30lbs, 10 strict push-ups – 5 rounds for time

Thrusters and wood chops, oh my!

Used the weight plate for thrusters and the medicine ball for wood chops and more push-ups. Killer workout.

Last thing, if you know me well, you know I LOVE sports. Baseball and football are my two favorites, but I just love competition in general, so I get sucked in to most sports. Last night was VERY bittersweet as a baseball and Atlanta Braves fan. I’ve been a Braves fan my whole life, been to countless games and cheered religiously for them. Chipper Jones was a rare athlete in that he stayed an Atlanta Brave. For as long as I can remember, he has been the face of the Braves. The reason I’ve been a fan. Along with John Smoltz, Chipper has always been my Brave. You know, the one you buy their jerseys, t-shirts, etc… So his last at bat was emotional. I had invested many hours of my life cheering for him and I’m incredibly happy he has retired an Atlanta Brave. Thanks for the 19 seasons, Chipper!! Every minute cheering for you was worth it!!

My favorite Brave!

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.