Coconut Oil How I love thee!

Mother of Sam another 2 weeks have come and gone. And so has Christmas. It's CRAZY how quickly a year goes by. I can't believe that we're less than a week to 2012. Whoa there!

Recently, I've added the Primal Blueprint and The Paleo Solution to my reading list. I started in on The Primal Blueprint on my trip home to Seattle and I'm OBSESSED! Definitely worth a read. Though I'm not a big proponent of all things "evolution" that they describe in the book, I'm very much for the way we should be eating rather than the way we eat as a society. Go to Amazon.com RIGHT NOW and order this book... SO good!

Along that note, I was reading up on some of the benefits of using Coconut Oil in everyday life. I came across this little article below and thought I'd share. Hope you find it as useful as I have. More WOD's to come in the next post.... Happy Tuesday!

http://healthimpactnews.com/2011/80-uses-for-coconut-oil/

Family Dinner Night!

Monday of this week brought lots of rain and chilly weather. So when I got back from a personless bootcamp yesterday morning I decided I would throw on a crock pot of Stew for Family Dinner night. A few friends and I have a weekly "Family Dinner" where my roommate or I cook for the group of us and we either eat at our house or our friends. It's a SUPER fun, community filled way to enjoy a meal together. I highly suggest setting up your own!

Anyways, I wanted to pass on the recipes for the 2 goodies we had:

Beef Stew:
1 lb. Stew Meat
1 pkg. Beef Boullion cubes
1 Tbs. Crushed Garlic
4-6 Carrots
4-6 red potatoes
1/2 yellow onion
Salt and Pepper
Horschire Sauce

1. Brown the stew meat, onions, and some garlic in a pan.
2. Boil 4 Cups of Water on the stove
3. Cut up the veggies into bite size pieces(I don't peel the skins off as they have TONS of the vital nutrients)
4. Place 4-6 of the Beef Boullion cubes in the 4 cups of water (depending on taste for you)
5. Throw everything in the crock pot and let simmer for 6 or so hours.
6. Once it's done I'll throw in some Salt/Pepper if needed, and a few dashes of Horschire Sauce... then EAT!

Primal "Cornbread":
2/3 Cup Coconut Flour
1/2 Cup Cornmeal
1/2 cup butter (melted)
8 eggs
1 tsp. baking powder
4-6 table spoons of raw honey or maple syrup

1. Mix the coconut flour and cornmeal together.
2. In a separate bowl melt the butter, let cool, then add the 8 eggs and whisk everything together.
3. Mix the wet and dry ingredients together - add the baking powder and honey.
4. In oiled cupcake tins place a heaping spoonful of batter in each one.
5. Bake at 375 for about 20-25 minutes. Don't over bake!
6. Enjoy with your Stew or favorite Chili recipe.

Saturday to Monday...

Friends, it's one week closer to the end of 2012. I still cannot believe it! When, how, what... ah! :-)

This weekend I was suggested a WOD to do by a friend of mine. It was a DOUSY, let me tell you. Here it is:

Saturday WOD:
150 Unbroken KB Swings
*if you have to put the KB down you must complete:
30 Jumping Lunges
*if you have to rest on the jumping lunges
400M run

Repeat until finished.

Yeah. I didn't do the suggested 150 KB Swings, I did 100. And it still sucked! But it definitely kicked my butt, which is what CrossFit is all about, right??

Which brings us to Monday and Bootcamp. I showed up, and because of the rain, none of my bootcampers where there. :-( SO sad I missed them cause I had a RAD WOD to do... see below:

The Sandwich WOD:
100 Double Unders
50 Sit Ups
25 Push Ups
20 Front Squats (w/ KB)
15 KB Swings
20 Sumo Dead Lift High Pulls
25 Push Ups
50 Sit Ups
100 Double Unders

How FUN does that sound?!? Incredible!

Happy WODing!

YES! Friday again! :-)

Well fans, it's Friday again and celebrations are to be had! Had a great time at bootcamp this morning... check out our WOD below. Before that, however, a very interesting article on steering clear of all things fast food and the processes of American food. Eesh... kind of disgusting, if I'm honest...

http://articles.mercola.com/sites/articles/archive/2011/12/09/avoid-eating-at-fast-food-restaurants.aspx?e_cid=20111209_DNL_art_1

Warm up:
Block Run (about 3/4 of a mile)

Skill:
Double Unders

WOD 5RFT:
25 Double Unders
30 Box Jumps
15 Push Ups

HAPPY WEEKEND! And Merry Christmas!!! :-)

Nutrition - it's good for you!

I feel it's my responsiblity as a personal trainer to be sure that my clients are being educated in health and nutrition as well as general physical fitness. Below are a few of my favorite online sites for wisdom on all things health/nutrition. Some of these links you have to sign up to join, but I guarantee they're well worth it! You'd be surprised at the kind of stuff our government is allowing into our food supply these days and knowing how to shop is essential to living.

Without further pause....

General Health Advice:

Dr. Mercola: http://articles.mercola.com/sites

Mark's Daily Apple: http://www.marksdailyapple.com/

Catalyst Nutrition: http://catalyst-nutrition.blogspot.com/

Nutrition/Recipes/Etc:

Everyday Paleo: http://everydaypaleo.com/

Saving Thyme: http://savingthymecooking.blogspot.com/


Okay, now that you know some of my favorite sources of wisdom when it comes to health and wellness, let's have a chat. I typically err on the side of living my life and not being all hysterical about all things eating. Here's my mantra, if you will: 80% of the time eat well (I'll explain more later) and 20% of the time live a little.

Here's what I mean when I say eat well. I lean towards the Paleo lifestyle (no, it's not a diet for a season -it's a lifestyle change!). That means I limit grains, sugar, and dairy to a VERY minimal amount, if any. I've learned substitutions for most of these things, but that's for another post. So 80% of my life consists of me being strict "Paleo". Lots of fruits, veggies, whole protein sources, oils, and nuts for me!

Now the other 20% of my life is allowing myself the "treat". This doesn't mean I get a "treat" everyday. It doesn't even mean I get a 'treat" every other day. I typically let myself have a treat if I'm REALLY craving something or on the weekends. For me it's typically the Mint Chip Ice Cream, the chocolate cake, or the Balboa Sundae from The Cannery (YUM!!!!). However, on any given day, and especially during that time of the month, I have a tendency to have my fair share of chocolate each night. :-)

However, I caution you to keep eye of how much of these treats you're eating. If you're sitting down to a bowl of ice cream that turns into an entire half gallon carton being gone, we're going to need to reign in the temptation a little. I would even suggest cutting out completely those "trigger" foods that you keep eating and can't stop until you have a stomach ache. I know, I know - but mom's cookies are the BEST around. I promise you, there is something out there that can satisfy that treat tooth just as well and also give way to you feeling a LOT better in the process.

Okay... enough on this for now. More to come in a later post. Until then... check out the websites above and try a few of the recipes out. You may find that it's a lot easier than you thought for this to work, even in our busy daily lives! :-)

Been FAR too long

Oh my word, my dear readers - it's been WAY too long since I've written. I tell you, life gets away from you so fast sometimes. Crazy how that works... but that's how it goes. Sheesh! How is everyone??

Welp, I'm going to document the WOD's of this week and last week, the best I can. Honestly, I don't remember much, so here we go:

Monday's Warm Up - 3 RFT:
1 small lap
50 Single Jump Ropes or 25 Double Unders

WOD - "Wilmot" - 7 RFT of:
50 Air Squats
25 Ring Dips (in this case we did modified dips)

Tuesday Night WOD with the Roomie:
3 laps of 1 city block
10 Burpees at every street Corner.

Wednesday's Warm Up:
1 Block Lap

Skill:
Hand Stands
Modified Hand Stand Push Ups

WOD - 5 RFT:
50 Single Jumps/25 double unders
30 Box Jumps
15 Push Ups

Last Friday's Warm Up:
3 Big Laps

Skill:
KB Swing
Med Ball Clean Practice

WOD - Tabata (20 sec of work 10 sec rest x8 per skill)
Wall Balls
KB Swings
Box Jumps
Air Squats
Sit Ups

Last Wednesday's WOD - 5 RFT:
1 small lap
25 push ups
25 Sit Ups


And I can't even remember last Monday's WOD... that one coming soon! :-)

Happy Wednesday all - hope you're all enjoying the Christmas Season with family and friends. What a GREAT time of year!

Thanksgiving 2011!

Well friends, it's that time of year again where we over indulge on the sweet delicacies of all things Thanksgiving. YAY! :-)

This week has brought TONS of WOD's... it seems I live, breathe, and eat Crossfit right now. But, rest assured, that I love it!!

I've had the privilege of training a few classes at my old box (before the Garage Gym started) and I have absolutely LOVE getting to know the team of people that I teach and finding ways to make training more fun.

With that said, brace yourselves for some intensity factors on all things WOD's.

Monday WOD 1 (this was at my bootcamp):

Warm Up:
50 Jumping Jacks
10 Mtn. Climbers
X 3

WOD - 5 RFT
1 small lap
25 Squats
25 walking lunges

Monday WOD 2 (this was at the box):

Warm Up:
Annie

WOD - 7 RFT:
50 Air Squats
25 Ring Dips

Tuesday and Wednesday WOD's coming soon....

Twas the Friday before Thanksgiving...

And all through OC - people were worried about the holiday glee. So workout they must and workout they did, at bootcamps that were incredibly led.

Cheesy!! Happy Friday my friends... today we hit up bootcamp again, and I got a surprise extra work out in when my car wouldn't start after bootcamp. WHEE!! See below for details:

Warm Up:
50-10 - Double Unders
10 mountain climbers between each set

Stretch sesh - I love that my peeps love to stretch as much as I do!

WOD:
15-1 - Box Jumps
1-15 - KB Swings

Most finished around 15 minutes, I finished at 9:48. GREAT work done by all!

From Exeter to Orange County

Friends, it's been another week since I've posted. SHEESH! I'm so sorry about that. I was up North visiting some dear friends in Exeter over the weekend, and hitting up the local Crossfit Visalia. EXCELLENT Box if you're ever in the area. Give Josh, the owner, a ring. Definitely worth a visit!

While there, we did the following WOD:

5 RFT:
10 Power Cleans
20 Box Jumps (24")
40 Double Unders

Now this bad boy was my first "real" workout in about a week because of the sickness that just seems to linger. I'm pretty much over this cough. However, it was SUCH an awesome WOD and done with some quality peeps. For Sunday, I went one of the prettiest walk/runs I have in awhile (because my lungs are so awesomely full of mucus) with a great person. :-)

Monday brought Bootcamp. Only one of my clients showed up, so I did the following:

Warm Up:
1 Lap
100 Jumping Jacks
+
Dynamic Stretching

Skill:
Wall Ball Shots
Mountain Climbers

WOD: 5 RFT:
7 Med Ball Cleans
12 KB Swings
25 Air Squats

And today, another WOD with the bootcamp crew. This morning I had 2 people. Seems this whole "flu" that I had last week is going around to every one these days. I feel bad! We did:

Warm up: 
10 Burpees
25 Jumping Jacks
x4

Skill (these peeps needed to learn this):
Wall Ball Shots
Mountain Climbers

WOD: Partner 20 AMRAP with 1 person running 400M, while they ran the other did:
7 Wall Ball Shots
10 Push Ups
until their partner got back, then they went running and the partner did the Wall Balls and Push ups

They LOVED and hated me at the same time afterwards. :-)

HAPPY WEDNESDAY!!!

It's been awhile

Sheesh! How did it get to be Wednesday again? oy! This week has been downright difficult on all things the health front. It seems the flu bug has made it into our home and the roommate and I  have been basket cases all week. Complete with awesome coughs, hot/cold sweats, and the most incredible man voices you've ever heard in your life. YES!! Needless to say, working out has been on the back burner. However, I did train Monday, worked out Tuesday, and trained again this morning. My WOD's are posted below. Enjoy!

Monday - 7 of heaven - 7 RFT:
7 KB Swings
7 Sumo Deadlift High Pulls
7 Front Squats

Majority of my group finished around 8 and a half minutes. Great work team!

Tuesday - Random, sick WOD:
50 Double Unders
25 Sit ups
20 KB Swings
15 Front Squats (bar only)
25 Sit ups
20 KB Swings
15 Front Squats
25 Sit Ups
50 Double Unders
15 55# Presses
10 HSPU

Viola! Didn't time this one as I took my time on it because of the awesome hacking!

Wednesday - 15 min AMRAP:
25 Double Unders (50 Regular Jump Ropes)
15 Sit Ups
7 Burpees

Happy Mid Week my friends!

Day off Thursday!

WHOO!! The best part of today??? My boss told me to take it off. And I did my friends! You wanna know what I did?? Cleaned the pantry, did some errands, met a friend for coffee, and, of course, WODed my little heart out! Here's todays:

I was fully lacking in the warm up department. I just received some new gear so I unpacked it all and threw the Med Balls and Kettlebells around a bit. And Ta da- I'm warm!

WOD:
20 Double Unders
15 Press - 65#
20 Double Unders
15 Back Squats - 65#
20 Double Unders
15 Push Press - 65#
20 Double Unders
15 Front Squats - 65#
20 Double Unders
15 Clean and Jerk - 65#
20 Double Unders
15 Deadlifts - 65#
20 Double Unders

WHEEEE!!!! That actually was a WOD made up completely on the fly. And I really liked it. Give it a whirl my friends, you won't be disappointed! :-)

HAPPY FRIDAY!!!!!!!!!!

Wednesday, Wednesday!

Holla for dolla! :-) Happy Hump Day my friend, it's time for more WOD updates. Here's what we had for today.

Started the day at 6am with the Bootcamp and we did:

20min AMRAP
10 KB Swings
10 Front Squats with KB
1 Lap

And tonight, I came straight home and got my own work out on - finally! It's been a busy week, so I didn't have much time to get my workouts on as of yet. I did:

Warm up:
100 Double Unders and a good stretch

WOD - 5 RFT
25 Sit Ups
20 Push Ups
15 KB Swings - 35#
10 Med Ball Cleans - 14#

Dinner tonight was a chicken sausage stir fry and homemade sweet potato fries. SOOOO good! :-)

I just love everything about training and working out. More to come soon!

Bootcamps! WHEEEE!!!

Welp friends, it's official, I'm coaching morning bootcamps in Newport Beach! YAY!! SO stoked about this new endeavor. As such, I've been creating WOD's a lot this week.

Here's Monday's WOD:

Warm Up:
1 Lap
15 Burpees
x3

5 RFT:
20 Lunges
20 Air Squats
20 Push Ups
20 Sit Ups

YAYAYAYAYAYAYAYAYAYA!!!! :-) Love!

4's - because, why not?

It's Sunday - the Sabbath! Oh how I love Sunday's! :-) Today, no WOD happened, but I haven't documented the WOD's for this week very well.. so here's what we've been up to:

Friday - 4 RFT:
10 Sumo Deadlift High Pulls (35# KB)
10 Box Jumps
10 Push Ups
400M Run

Saturday - 5RFT
15 lunges
20 Push Ups
30 Sit Ups
40 Dbl. Unders

Sprints were included after the Saturday WOD. And there you have it.

A Bike ride sounds amazing about now... maybe a night right tonight. JYES!

Happy WODing my friends!

Tuesday is Monday?

I took the day off work yesterday. Why? Simply because sometimes people just need a day of rest. And Rest I did. Reading, napping, Journaling, napping, Praying, napping. It was glorious! And you wanna know my WOD for yesterday? An hour long walk through my neighborhood complete with a swing set sesh of about 15 minutes. Fabulous barely even begins to describe it!

SO... now it's Tuesday! Since I woke up with more energy than I knew what to do with, I decided that tonight would be a great time to WOD my heart out.  Here's how it went down:

Warm Up:
4 mile run around the neighborhood

WOD - 3 RFT (this was going to be 5 until I ran nearly 5 miles)
10 Deadlifts - 125#
15 Burpees

Ended with a good stretch sesh and a TON of water.

Since I was a bit zealous on the run, the WOD was a bit more difficult to do. That, and I haven't lifted more than 100#s in like 2 months. So... good times. My body hates me, but I love it! Tuesday Victory! JYES!

Onward my friends, for tomorrow we have what I lovingly call Hump Day. And the downward spiral to the weekend begins. WOOT! :-)

Wednesday and Friday WOD's!

It's Friday Friends... WHOO! What's the fun plans for the weekend? I can guarantee that mine will include a visit to the local Kean Coffee Shop and, if the weather report is correct, a probable visit to the beach! YES! AND... old friends from HS are visiting this weekend too! WHAT? Good times to be had!

So, it seems I didn't post my Wednesday WOD, so here we go:

Warm Up - Annie
50-10 of
Double Unders
Sit Ups

WOD:
10 Thrusters 65#
10 Push Press 65#
10 Front Squats 65#
10 Back Squats 65#
10 Deadlift 105#

Easy Day... I was lacking energy. Can you tell?? :-)

Then came today, Friday. Got up this morning and worked out with my 1st client. She ROCKS!! She did the Wednesday WOD while I did the following:

Warm Up 5 Rounds:
25 Box Jumps
25 Push Ups

WOD - 3 RFT:
10 Med Ball Cleans 14#
10 KB Swings 35#
10 Wall Balls 14#
10 KB Swings 35#

It's only 11am and I'm TIRED! A glass of wine, a good movie, a cozy blanket, and a good friend sound like a FABULOUS idea right about now. :-)

Oh, and in other news... today I start hardcore Paleo with the roomie for the next 10 days...
NO Sugar
NO Grains
NO Dairy

And I'm also doing the Garden of Life Cleanse. Whew! I feel like gnarlyness factor is going to be HIGH in the coming week... Here we go!! :-)

A case of the Monday's

It's Monday again folks. And Praise the Lord that we got through it. Long days at the office make WOD's necessary, that's for sure. And tonight was no different. I taught a few new skills to my trainee (Hand Stand Push Ups and Pistols) Here's the deets:

Warm Up: 5 Rounds of
50M Sprint
3 Hand Stand Push Ups
3 Pistols each leg

WOD: 7 min AMRAP
25 Double Unders (50 singles)
15 Push Press (65#)

Post Rounds: 7 even :-)

Lazy Saturday WOD

Well friends, it's the weekend! And with that comes more opportunities to WOD. However, living in SoCal, the beach and coffee shop beckoned the roommate and I for much of the day... 

Working on that balance

Working on that tan!

Post Beach and Java... we got ourselves motivated for a quick, tough workout!

Today's WOD: TABATA (20 seconds of work, 10 seconds of rest, 8x each movement)

Lunges

Air Squats

Sit Ups

Push Ups

Post WOD Wonders!

Handstands!

Thursday, one day closer to Friday!

Well fans, SoCal is in yet another heat wave. It's funny, last week it was pouring down rain and in the upper 50's, this week, we've hit the 100 degree mark in some areas. It's HOT!! And with that, garage gyms get sweaty! Good thing the sun goes down by 7pm these days... it gives us the cool down we need. That's for sure!

Tonight, I had the privilege of training with the roomie and her step-mama. Our WOD entailed: 

Warm up of:

10-1 KB Swings

10 Mtn. Climbers Between sets of KB Swings

WOD - 5 RFT:

10 Bar Only Press (35#)

15 Med Ball Cleans

Cool Down:

400M easy run with some stretching. 

Ta-da! Now... onto homemade chicken BBQ pizza. I know, I know, SO not paleo approved. But the roomie and I have been good  and just felt it necessary for tonight. :-) YUM!! 

For those interested, we're going to be doing another Beach WOD this Saturday morning around 10am. If you're in, give a holla' in the comments section, or send a text. 

YAY!! Happy almost Friday friends! :-)

Best Roommate! Love that we WOD together! :-) 

Ladies, post WOD. LOVE! :-) 

Hump Day WOD

Wow. What a title, right? It's WEDNESDAY my friends! YES! Halfway through the week, and it's all a downward spiral from here. Lot's of epic goodness to look forward to this weekend. And in the meantime, we WOD. Because a day without a WOD is just sad times. :-( Bahaha! Tonight I had the honor and privilege of training one of my friend's mama's. WHOO! So here's the deets:

Warm Up - 5 Rounds of:
25 M Bear Crawl
10 Lunges

Stretch it out/Learn Skill - tonight's was front squats.

WOD - 3 RFT:
10 Bar only Front Squats
15 KB Swings (24#)
25 Burpee's

End with 50 sit ups.

Methinks it was a good work out as my friend's mom said she definitely felt it! SO fun being able to train people and watch them learn. Who would have ever thought I'd love teaching??? LOVE IT!!

Happy nearly weekend my friends! :-)

Beachy WOD - JYES!

Tonight, the roomie and I decided it was time to take the Kettlebells down to the beach for a sunny, sunset WOD on the beach. It was EPIC my friends... probably one of my favorite places to WOD. Actually... yes. It is my new favorite place to WOD. JYES!

As for the WOD, we started with an 800M run. Then went into:

5X5 of:
KB Swings (1 Pood)
Front Squats
Sumo Deadlift High Pulls

After that, C-town did sprints between Volleyball nets while I did lunges, Med Ball Cleans (with a Kettlebell) and 100 sit ups.

YAY!!! For those locals in So Cal... definitely take some gear to the beach for a good time!

Onward.. and Happy WODing! :-)

New friends, New WOD's!

Recently, it seems that my roommate and I are meeting more and more new people. Not sure what the deal is, but we seriously walk into the coffee shop or the grocery store, wherever really, and we'll meet some new person and make some new friend.

Such was the case this weekend. While at the favorite coffee shop of choice for us, we met a group of people who have been friends since High School. One thing led to another and suddenly we all decided it perfectly appropriate to do a garage WOD together at our house (a few of them Crossfit). They came over last night for the WOD (s). We all had to do different things because we didn't have enough equipment for everyone. Here's how it went:

WOD 1 - 3 RFT
8 Wall Balls
12 KB Swings (1 Pood)
15 Box Jumps

WOD 2 - 5 RFT
20 Double Unders
7 Thursters (65#/95#)

WOD 3 - 5 RFT
15 Push Ups
25 Sit Ups

And then we all switched and gave the other WOD's a try. What a FUN way to end the weekend. Meeting new friends and WODing together. YES!!! :-)

Post B'day WOD

Well my friends, the birthday weekend has come and gone. What a fun filled weekend it was, complete with WAY too much cake and other treats. OY! Getting back into working out is going to be a bit of a beast this week... oops! Note to self: don't eat so much on birthday weekends! Ha!

Tonight I started out with 100 Double Unders and practiced my snatches (did about 50 of them with just the bar). The WOD is as follows:

21-15-9:
Back Squats - 65#
KB Swings - 35#
Box Jumps - 20"

Finished with 100 Sit Ups. And I'm pretty well wiped.

Happy Tuesday all!

1st official Training Sesh!

I'm a bit giddy tonight! WHOOO! I just had my first, all time, official one on one training sesh with an actual client! WHAT?! Crazy times... and I'm SO stoked!!! I love everything about personal training and teaching people how to take the best care of themselves. EEEE!! YAY!!

Onto tonight's WOD. My friend hasn't done Crossfit before so we're easing her into the movements. We started out with a 400M run then about 10 minutes of stretching (lunges, squats, arms, etc). I taught a new movement and we spent about 5-10 minutes perfecting the Med Ball Clean and then headed into the workout as follows:

A Chipper:
10 - Med Ball cleans - 14#
15 - KB Swings - 1 Pood
20 - Push Ups
30 - Air Squats
40 - Lunges
50 - Sit Ups
400M Run

Ended with another stretch session. :-) Now it's time for dinner... which is prob going to be my staple of Chicken Sausage Stir fry with Pesto and sun dried tomatoes. SO good... a post with the recipe coming soon. :-)

Happy Thursday! Now onto the weekend Birthday excursion! YES!!!!! :-) I'm a happy girl :-)

5 RFT

Today was yet another day to get your WOD on. YES! Today my roomie and I were home at different times, so we couldn't WOD together. However, we did think of 2 great WOD's to get the bods workin'. C-town did the following with some friends:

5 RFT:
10 Med Ball Cleans
20 Double Unders
10 Box Jumps
10 Burpees
200M Run

I came home late and tinkered in the garage for awhile doing Bar only OHS, Back Squats, Push Press, Thursters (21 of each as a warm up). Then I came upstairs and did:

21-15-9
Med Ball Cleans
Burpees
Sit Ups

Ended with another 100 sit ups, because, why not?

Cheers!

Bike Rides, Push Ups and everything in between!

Tuesday brought more fun adventures in all things WODing! WOOT! The night started off with a bike ride around the Back Bay with a friend. Then I headed home to WOD it up with the roomie and her mama. Good times had by all! LOVING this :-)

3 RFT
50 Air Squats
25 Push Ups
12 Push Press (or 9 HSPU like I did)

My arms wanted to kill me this morning. Literally... I don't think they've been that sore in awhile. I think all the push ups didn't help the cause.

Loved the change of pace on the warm up for yesterday - 11 mile bike ride instead of the typical running or double unders. CHECK! Maybe next time I'll try a partner carry to warm up....hmmm... :-)

Happy Wednesday all!

Hand Stand Push Ups make me happy!

It's Thursday y'all. And I've been contemplating today's WOD all day long. I knew I wanted to do something a little different, something I haven't done in awhile. Since I don't have rings or a pull up bar, I figured, why not give some Hand Stand Push Ups a whirl?? It's been awhile, so we'll see how this goes. We'll warm up with a mile run then back for....

HSPU Make Me Happy - 3 RFT:
15 -1 pood KB Swings
10 - Squat Cleans (I'm thinking 95 or 115)
5 - HSPU

Post time:

End with 100 sit ups, because it's only 3 rounds! :-) Happy WODing!

Tabata Night - Air Squats, Push Ups, Sit Ups

Taco Tuesday! Oh I wish... that sounds SO good right now.... :-)

Another day, another dollar, or another WOD, as I like to say it. Tonight I got home later but still wanted to get a little workout in. That's where Tabata work outs come in handy. You can literally throw in a few functional movements and get a great workout in under 20 minutes. Tonight's WOD did just that with great results!

Tabata Night - Air Squats, Push Ups, Sit Ups
20 seconds of Air Squats, 10 seconds of rest (8 times)
NO REST - straight into
20 seconds of Push Ups, 10 seconds of rest (8 times)
NO REST - straight into
20 seconds of Sit Ups, 10 seconds of rest (8 times).

Keep count of the total for each element, add your total together and that's your post time/max.

WOOT! :-)

Sasquatch WOD

Sunday evening proved a good one to work out in Seattle. It was raining, gray clouds, and the day was just screaming "home" to me. I headed up to my friend Caitlin's new house, at which time I was ushered into their truck and down to the local Sasquatch Crossfit in Redmond. LOVE IT! I'm SO incredibly proud of them and their hard work to make this dream become a reality. Awesome place to workout for anyone in the Seattle area. Give them a call or check out their website (www.sasquatchcrossfit.com).

Onto the WOD. I haven't been done pull ups in about 3 weeks now for various reasons. Well, Tim has an awesome pull up station at his gym, so our WOD was as follows:

4 RFT:
21 Double Unders
15 Pull Ups
9 Snatches (95# & 65#)

Now I'm not the best snatcher. Somewhere in the midst of pulling the bar off the ground to hip extension and shoulder shrug I find myself all amuck. I got the bar up and over my head, but definitely not very smoothly or correctly. Ooops! :-( And... my Double Unders are disappearing. Oy vey... I've got some work to do.

Thanks for the AWESOME WOD Tim and Caitlin - loved working out with you guys! GREAT work!!

Seattle WOD - round 1

It's weekends like this that make me miss home. I came up to Seattle for the weekend and it's GORGEOUS! Fall days, rain on the roof, boots, scarves, and wonderful friends make for the perfect weekend away. :-) While up visiting one of my second families, a friend of mine and I decided to do a WOD at the clubhouse. WHOO!!

21-15-9
Medicine Ball Cleans
Burpees

Post time: 5:14

Off to visit the local Sasquatch Crossfit now and spend some QT with the kindred spirit. :-)

Happy Sunday!! :-)

Friday Fun Day!

It's Friday. Praise GOD! And I leave for Seattle tomorrow. At which time I'll be checking out my Sea-Town affiliate, Sasquatch Crossfit, owned by a dear friend of mine. SO Stoked for a weekend of fun in the Pac NW! I really miss home sometimes, so this weekend is a treat.

OH! Also, shout out to my kindred spirit who's turning 26. Happy Birthday KK - love you!

So onto today's WOD:

4 RFT (because 3 was too short and today 5 sounded daunting after not WODin'g for the past 2 weeks)
10 Push Press
10 Front Squat
400 M Run

Post Time: No idea. HA!

Have a great weekend all. And once I'm back in SoCal, I'll be posting more and more. WOOT for WOD's!

Blah WOD

I know, It's been a week. I'm so sorry! Ever had one of those periods in life where it just seems more appropriate to sit and relax/rest for a bit than go out and WOD hardcore everyday? I dunno, maybe that sounds more like a bout of depression. But that's where I've been for the past week. Ha!

Anyways, after an especially long day of BLAH, I came home and went straight to my garage. And I just played around with the equipment for awhile. No actual WOD here... but at least I exercised! Oh! And I did go for a 3.3 mile run on Sunday and then walked home from my friends house. Does that count??

12 Thursters
25 Double Unders
10 OHS
25 Double Unders
5 Push Press
10 Box Jumps
5 Push Press
25 Double Unders
10 OHS
25 Double Unders
12 Thrusters.

TA DA!!! Hahaha - Best WOD ever, right?? I promise, I'll be better at working out and posting my WOD's.

Get excited for the next post, because mama Tan has made her ultimate WOD... I just have to give it a whirl first.

Happy WODing! :-)

T is for Tuesday!

Praise GOD Tuesday was the start of the work week! YES! Labor Day, I LOVE YOU! Though you proved to be an ish of a weekend, still - it was fabulous to have a Monday be a Tuesday. As for today's WOD, see below.

21-15-9
Dead Lifts
Hand Release Push Ups

As fast as you can! I think 5 mins is a good marker. 3, 2, 1 GO!!!!! :-)

OH! And I found quite a few AWESOMELY cute items on the under armour site today. You should check 'em out ladies. Fall Fashions - here you come! WHOO!

Not your typical WOD

Happy Labor Day weekend my friends! It's been an insane week and I just found myself itching to get out and away from all that is life right now. So, this morning, I packed up my backpack and headed out to Saddleback Mountain. A dear friend of mine decided a day in nature was just what we needed. After our 6am cup of java, we headed out to the mountain. I'm sure you'll guess what today's WOD is... wait for it...

WOD:
20 mile roundtrip trek up Saddleback Mountain! (and yes, we did make a 3 mile unintentional detour)

BEAST! Is all I can say. I can barely feel my feet still, I haven't moved from the same position on my living room floor for the past 3 hours, and at some point in the near future, I see a shower happening. My body is SO tired in an amazing "wow that was AWESOME!" kind of way. So... next time you just need to get away from the ish of life... go climb a mountain with a friend.

Happy WODing! :-)

15min AMRAP

Garage gym WOD's are some of my most favorite. And this one was no different. My roommate's family came over and joined us for the workout, which was SO fun! I got to work on my teaching skills and learn from them. So, without further pause, the WOD!

15 min AMRAP of:

10 Burpees

10 KB Swings (24# or 36#)

10 Wall Balls (12# or 14# ball)

10 lunges (weighted optional)

Post Rounds: 8 + 10 burpees

WHEEE!! I wanna work out again... :-)

Playa Hate WOD

Yes, I did just name this the "Playa Hate" WOD. It's a freaking beast and we even modified it! Sheesh! I suppose it didn't help that I did a WOD last night at 7pm (that WOD posting later!) and then another 11 hours later at 6am this morning. OY! Ooops!

Playa Hate - 3 rounds of:

7 Wall Balls

7 Med Ball Cleans

AMRAP while your partner runs 800M, then when they get back, you run the 800M and they do the Med Ball Cleans/Wall Balls for the 3 rounds.

Post Rounds: 12.5 Rounds in 23:59

This one doesn't really make much sense now that I read it... but hopefully you can see how it all works. :-)

Happy WODing!

Pick your battle

Today is going to be a fun day. Why? Because it's PICK YOUR BATTLE TUESDAY! That's right folks, today we'll be putting a bunch of different functional movements into a hat and "drawing" 3-5 movements, then performing them in a 20 minute AMRAP. WHOO!!

Movements:

Bar Only Push Press

Wall Balls (12# or 14#)

Burpees

Push Ups

Box Jumps

50M Sprint

Air Squats (weighted front squats allowed)

Double Unders

Walking Lunges

Sit Ups

Medicine Ball Cleans

KB Swings

Perform 10 of each movement and do as many rounds as possible in 20 minutes.

And don't forget - TRACK YOR ROUNDS!

Here's to an awesome Tuesday folks... be blessed today! :-)

Bootcamps

Well, it's semi official my friends, I'm going to start training bootcamps! Whoa there! I experienced one of these little workouts this morning and it was a BEAST! I'm not a morning person at all so getting myself up, functioning, and actually working out at 6am in the morning is going to be interesting. Oy vey!

But, the girls make it fun... I mean who wouldn't want to workout with such great encouragers?? (Shout out to Traci and Lauren!)

Today's WOD was similar to any other WOD I would do in the garage or at the gym. I'm guesstimating that it was a 50m sprint, may have been a bit more...

Monday- 10 rounds for time of:

10 Overhead lunges with a 45# plate

50m Sprint

10 Burpees

50m Sprint

10 sit ups

Post time: 25:50

This one is nice as you can pretty much do it anywhere. It may not be weighted lunges - but you'll still get yourself a gnarly workout. And who doesn't want one of those??

Xoxo and cheers to a GREAT week!

WOD Love Friday

Ahhh... Friday, how I love thee!!! :-) Today, as I sit at my desk, I'm brainstorming all things WOD and here's a tasty treat to start the weekend off right. WHOOO!

Warm up with Annie:
50 Double unders
50 Sit Ups
40 Double Unders
40 Sit ups
All the way down to 10 and 10

WOD:
21-15-9
Dead Lifts
OHS

Looks like a BEAST, Kick some bootay WOD! What now?!

Sissy WOD

I suppose the name is the best descriptor of this WOD. It's called The Sissy for a reason, if you DNF this bad boy, apparently you can't play with the big boys. There's the original WOD, which I'll list below, then there was the modified version I did tonight. Enjoy!

The Sissy:

25 to 1 KB Swings (1 Pood)

1 to 25 Burpees

Post time: one of my friends gave up at 37 minutes, the other finished at 53.

The Modified Sissy:

20 to 1 KB Swings (1 Pood)

1 to 20 Box Jumps

Post Time: 26:06

This WOD was a beast....

Let's just leave it at that. :-)

Deadlifts

I have serious issues... I really LOVE making up WOD's. Maybe a little too much. I guess there could be worse things to like to do. Without further adieu - today's ramblings...

Good ol' deadlifts - one of the few olympic lifts that I thoroughly enjoy! Others, such as the thruster, snatch or power clean, and I are not very good friends... as in - I hate them! Ha! :-) But today, we focus on deadlifts. YES! Here's the WOD:

15 min AMRAP:

7 - 135# Deadlifts

14 - Push Ups

21 - lunges

Count your rounds!! This is a key step that I always forget... without fail. I think I did 9 or 10 of these... but I'm not positive...

Onward my crossfitting friends. Have a fantastic day!

Weekend Warriors

I love weekends and sometimes, quite frankly, I live for them. Some may say that's a bad things, but I'm of the opinion that weekends are just what we need to make it through each week. With that said I had to get my WOD on at some point and Saturday it was... so a friend came up with a little something to kick some tush! Enjoy!

30 Air Squats

20 Hand Release Push Ups

100 ft. long jumps

Repeat x5

End with 100 Sit ups

Your calves and shins will hate you tomorrow... but your body will thank you tonight! Hiya! :-)

And for those wondering, Sunday brought a day of rest. Like 4 hour nap serious day of rest.

Lunchtime WOD's

WOD's on the brain this lunchtime afternoon. I mean, why not?? I came up with this guy that I'll attempt at some point this weekend in the good ol' garage...

Start with 100 Double Unders

4 RFT (yes, 4!):
10 MBC 14# Ball(Medicine Ball Cleans)
15 KB Swings 36#
7 Push Press

end with 100 sit ups

I bet you could even get all that done on your lunch break and still have time to throw down a salad (Motzorella, Tomato, Balsamic from Trader Joe's for me!) and some fruit/nuts! Let's do this!

Happy Weekend!!!

Rest Days

Rest Days and I have a love/hate relationship. Though I know they're so good for my body and recovery, they certainly don't allow me to get my WOD on and I miss it!

My typical rest days still involve some sort of physical activity ranging from a bike ride to running or a solid stretch/yoga sesh. None of the above happened today. Nope. Not one. I went to work, then got to educate myself on all things birthing (I'm being a birth coach for a friend who's husband is in the army in the middle east). And now, it's bed time. Tomorrow, however, is another day and another opportunity to WOD! YES!!! So rest up my friends and I'll be back shortly....

Stay tuned! :-)

Heavy Lifting Tuesday's!

I woke up this morning praising the Lord that it's Tuesday today and not Monday. Ever have those kind of days?? :-)

Tonight for my WOD, I went to my local Crossfit Affiliate (www.crossfittustin.com). AWESOME Gym if you're looking for one in the OC area! Tuesday's and Thursday's are heavy lifting days and today was no different. Here's today's breakdown:

Warm Up with:

400M Run

Lunges with trunk rotation

Spiderman lunges

Balancing Acts (one foot down, the other at 90 degrees while touching the ground with fingers)

Pre-WOD:

5 rounds of 3 Heavy Back Squats - personal Max

Partner WOD (my partner was the rockstar, Natalie!):

10 to 1 KB Swings

10 to 1 Burpees

10 yard bear crawl between each set

Post Time: 10:28

And for dinski - leftover Chicken Tortilla Soup of course! Plus a cheat night treat of Mint Chip Ice Cream as it's movie night with the boy. :-) YAY!!!

2 WOD's for Monday

Welp, today was a fun day of making up new WOD's! Whooo! One of my friends wanted a WOD to try, so I put together the following:

Warm up:

1 mile easy pace run with stretching

WOD - 5 Rounds of:

10 Pull Ups

30 weighted lunges (20# or 30# dumbbells)

15 burpees

He texted me later to let me know that I'm a mean, horrible person for suggesting such a WOD. Apparently I did my job well! :-)

Then there was little Miss "I never know what my work schedule is going to be on any given day" - aka ME. So, I put together this little do-dad which proved a good one....

Warm up - 3 rounds of:

10 Wall Balls

5 HSPU

WOD - 5 rounds of:

7 Clean and Press

15 Box Jumps

Ended with a good stretch sesh and a run around the block. Phew!

And to end the evening off right, I partook in my favorite chicken tortila soup (sans tortillas of course!), which can be found on my BFF's blog: savingthymecooking.blogspot.com

Cheers WODers! :-)

Saturday Fun Day WOD

Last Saturday, was our 1st Saturday WOD and we had our dear friend, Deb, join us for the venture. There's nothing like starting a Saturday with a WOD with friends then heading down to the local coffee shop for chit chat and java. SO good! :-)

1st Saturday Fun Day WOD:

50 air squats
400m run
40 sit ups
400m run
30 walking lunges
400m run
20 burpees
400m run
10 heavy kettle bell swings

It was humid hot on Saturday, so this was a beast in the sun!

1st Garage Gym WOD

I recently passed my Crossfit Level 1 Certification, which I'm SO stoked about! With me passing the test, my awesome roommate and I decided to buy a plethora of essential Crossfit equipment for our very own garage Gym. Where once there was a mess of random beach gear, couches, and bicycles - now lies barbells, bumper plates, kettle bells, etc. All we need is a pull up bar and maybe some rings - and we're all set!

To christen our dear garage gym, obviously, we had to partake in our 1st Garage Gym WOD (Thursday August 11th). I'm still learning how to create effective WOD's - which is proving much more of a task than I thought... but here's what we came up with:

3 Rounds for Time:

5 Heavy Deadlifts
15 push ups (hand release or chest to ground)
25 Double Unders (50 singles)

WOOT! :-)

It has begun!

Welcome to the official WOD Chic (k) blog where an Orange County Crossfitter shares her passion for all things health and wellness. Here you'll find daily WOD's, recipes, photos, and everything in between for living the Crossfit/Paleo/Zone lifestyle. Whoo!! :-)

If you have any questions, revisions, ideas, suggestions post them to comments. I would SO value your insight. Thanks so much for following!

3, 2, 1 - GO!