CrossFit (Benchmark) WOD - Cindy

I didn't think I was going to actually make it to CrossFit since the storm was hitting right around the time for me to leave, but the storm passed through and I decided to go to the 7pm class.

Prior to CrossFit I got in a 40min run with no walking!  It felt terrific!  I also exchanged those God-awful shoes I had gotten on Saturday and wow! what a world of difference!!!  David is the best and I tried about 7 different brands/styles, narrowing it down as we went along until I ended up with the ones I felt the best in and the ones he said looked like I was running my best in.

20min AMRAP of:

5 (kipping) pullups (I still used rings so as not to re-aggravate my healed injury!)

10 pushups

15 air squats


OR if you had a weighted vest (20m/10w), then you did a 10min AMRAP and since I don't own a weight vest, I had 20min's of torture...there are only a couple of people that I know there that actually have spent the $ on a weighted vest.

I did not keep track of my rounds, as I was there to just get the workout in and not worry about exceeding any expectations; plus I knew I wouldn't (or rather shouldn't try) to beat my previous performance with the Cindy WOD.

Last Cindy WOD

Reebok CrossFit and Luke's Locker - Houston, Texas

I will be participating in a Reebok CrossFit event this coming weekend here in Houston.  I am extremely excited about it (but not about the 2pm 3-2-1-Go time! Its gonna be brutally hot!).  I have no clue as to the WOD, which makes it that much more exciting!

Reebok has really embraced the CrossFit community and culture, stamping their name all over it, and yes there are some CrossFit purists out there that don't love that idea, but they are doing great things for the sport.

Since I am just coming off of an injury, I know better than to overstep, so I will go at it with the knowledge of my body and my limitations and just enjoy the experience!

Additionally if there are folks in Texas reading this, and you have access to Luke's Locker, they are now carrying Reebok shoes and gear.  You should go check it out!


I hope to have some photos' and/or video to share next week!

A Few of my Favorite Things

Additionally what is not visible is the 8 mile run/walk I got in yesterday for my birthday...

 

And these...

 

 New trainers...Being put back into a neutral shoe...jury still out on these (Mizuno Wave Creations)

 

 

And of course....new Lululemon Speed Shorts!!

Me

I really enjoyed not blogging while I was on vacay so much that I am finding it difficult to want to now.  Plus I'm busy at work, busy at home and just ... well ... busy...

But there is running and that makes ....

What doesn't make me happy is that apparently I have reached some sort of picture/image limit within blogger and so I am having to recycle some photos previously used until I can figure out how to delete some to free up space or pay the $2.50 a month for more room....

Anyone know how to delete pictures in the 'from this blog' section?  Where are all these pictures stored so I can get rid of some!?

CrossFit - Killing The Fat Man - Episode 10

Paleo - Sweet Potato Pancakes

This recipe is from Paleo Betty

I did not make the cinnamon apple topping but its super easy to do.  I have actually done something similar and used with tilipia.  The only reason I didn't was because I was making these to keep so that I had them to eat for meals for a couple of days.  (you just reheat in the microwave and you are good to go!)

 First start with sweet potato(s) microwaved (or in the oven, but the microwave is much faster obviously.

The only mistake I made I think is that I used 1.5 sweet potatoes and I should have only used one.  I had to add liquid to make it 'thinner'.  And if you have a large enough food processor, use it.  It will also make it more 'liquidy' and easier to pour.  Mine is smaller so unable to use it for this much product.  I might try my blender next time....

Other ingredients

LARGE baked sweet potato.  Scoop it all out and follow the recipe to pulse with the food processor

Wet ingredients with sweet potato

Now after adding the dry ingredients

This is where if you have the large enough food processor you don't have to muscle it and again, it just doesnt get liquidy enough, unless it was that extra 1/2 potato I used.  Next time I am using only one to see if it does make a difference.

Again since mine wouldn't 'pour' I had to scoop it into the skillet.  This was before I added liquid (water)

You watch these just like normal pancakes and wait for the bubbles around the rim of the pancake before flipping.  The first couple were a disaster, but still tasted yummy!  :)  Then once I got it to a bit more of what it should be like, it went much better.

Since I didn't make the topping, I use honey drizzled over with some nut butter, but if you aren't Paleo you could use regular syrup and I think some sprinkled powder sugar would be yummy on it too!!!

I'm certain the next time I make them, they will be much prettier :)

Enjoy!  I sure did!!!

SOME of What I Did Over my Vacation

Friday, May 25:  5 mile walk 

Saturday, May 26:  5 mile run with MD!  Woo to the hoo hoo!  :)  (3/1)
Saturday, May 26:  1 hour weights (back, bi's and tri's) 

Sunday, May 27: 20 mile bike ride with NC

Monday, May 28: 3 mile run

Monday, May 28:  CrossFit (Memorial Day 'Murph', but I did only a 1/2 'Murph' and definitely had to do the rings for my pull ups instead of kipping due to not wanting to put any undue stress or movement on my back and piriformis.  Time: 27:17.  DEFINITELY not a PR, but I just focused on form and finishing) Additionally since the rest of the CrossFit bunch was doing a full Murph, I ran another 400m to bring in NS on her last mile to end the WOD.

Tuesday, May 29: Rest

Wednesday, May 30:  5 mile run (5/1)
Wednesday, May 30:  1.5 hours weights 

Thursday, May 31: 3 mile run
Thursday, May 31: CrossFit

Warm Up:

10 min Jump Rope  (was soooo excited to finally be able to use my new RXJumpRope that I purchased right when I got injured...its hot pink cable with purple handles obviously...  :)

Hero Week WOD:

"DT"

5 Rounds for time of:

12 Deadlifts (155/105#)

9 Hang Power Cleans 

6 Push Jerks 

I had to use piddly 35lb weight so my time was very good coming in at 10:10.  I hate having to do such light weight right now, but it is what it is.  I started to go to 45lbs but one of the coaches just shook his head at me.  :)

Patience.  Patience.  Patience.
I just have to remember the bigger picture and be patient..... 

Friday, June 1:  Rest

Saturday, June 2:  6.91 mile run (3/1)
I didn't want to get up to run with KW this morning, even though I had the alarm set, I woke up before it went off and just turned it off, deciding to run on my own whenever I decided to get up.  I was on the road around 6:30am.  I wanted to do 6 miles but it actually ended up being 6.91 which is fine.  I did 3/1 because after CF on Thursday I felt it yesterday in my back, so I wanted to go easy.  I forgot the Heights Run was today so when I got to Heights Blvd and saw the barricades I was happy that I could see some of it.  Saw the beginning, then headed towards 20th and when I got close to the Start/Finish the leaders weren't far away so I waited to see Coach win first overall easily and a few others that I had seen in the race that I knew.  Will head back to KW next weekend...

Sunday, June 3: 
26 mile bike with NC


Taking the next couple of days off as my back started hurting again last night.  Nothing that a few ibuprofen doesn't fix, but I need to get it back to where it was before Thursday.