Aerobic, Nutritional, Tenacious and Simple



Monday, October 17, 2011

Tuesday October 19

Warm up

Overhead Squats
5x3

WOD
Run 400 meters
150 Double Unders
50 Burpess

Bonus

http://www.livestrong.com/article/399345-paleo-diet-vs-zone-diet/
Remember to bring in a friend!!

5 comments:

  1. Before everyone else rubs it in, I did awful today. I don't have the balance for OHS yet. I did 30,45,55, failed at 65 [the bar kept coming forward] and went back to 30 to work on my form. Congrats to everyone else who has it down and kicked my tail.

    I forgot my time for the WOD (I'm thinking somewhere around 12:15, maybe?), and on the bonus I managed 12 pullups.

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  2. Great workout today peeps! Ernie you were NOT awful! You went back to 30# to work on your form, where most would just quit. Consider that awesome!

    Just getting the weight up and over my head with OHS is half the battle!
    35, 45, 55, 65, 75.
    12:46 on the WOD.
    I did a combination of singles and doubles, because if I did all 150 doubles I would still be in the Johnson's driveway performing my awesome routine of single-double-miss-single-double-miss.

    On to a topic I love...after a long absence guess what is back at Costco? Brussels sprouts!!! Yes, that's how you spell it. Don't tell me you don't like them if the last time you tried them you were still wearing a bib and sitting at your momma's table. Try again! Prep sprouts by cutting off the stem end and removing any damaged leaves. Here are two ideas:
    1. Steam with a little bit of water in a large sauce pan with a lid until barely tender. Meanwhile saute pine nuts (or walnuts) in a little bit of oil until just golden. Toss oil/nut mix with sprouts. Season with sea salt and pepper. Voila!
    2. Shred brussels sprouts with grater attachment of food processor. Heat about 1/4 cup of olive oil in a saute pan over medium heat. Add pine nuts (handful) and minced garlic (1 or 2 cloves) to oil and saute until golden (this will go fast so be careful not to burn them!). Add shredded sprouts and continue to cook, about 7-10 minutes, until sprouts are bright green and heated through. Add olive oil during cooking as needed. Season with a little sea salt and pepper. No joke my kids even ate this stuff!!

    And if I haven't lost you already here is a link to a water requirement calculator. I tried it out myself and I think it's a tad bit lower than what you should consume on average, so consider it the minimum amount to drink every day (hint: divide the number of mililiters by 1000 to get the number of liters). Another way to know if you're drinking enough water? You know the location of the cleanest public restrooms within a 10-mile radius.

    http://www.csgnetwork.com/humanh2owater.html

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  3. Brussels sprouts are gross.

    But these are cool
    http://demonbells.com

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  4. Love the Demon Bells.

    I might have to give Brussels Sprouts another try.

    REMINDER: Class today in the late afternoon is at 5:30 PM (not 6:30)

    I really enjoyed today's workout. Probably because the OHS felt really strong. I returned to a previous PR of 120#. For the WOD I did it in 7:40, very happy with that time. I got 31 on the bonus.

    On the water comment. I was told a quick check would be to drink half your body weight in oz. the calculator said I should drink 103 oz. Which is 7 oz more than what the other method would suggest.

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  5. "Brussels sprouts are gross." Sounds like something my 5-year-old would say. New punishment for being late to Crossfit? A whole bowl of brussels sprouts, raw.

    I think for Jer's 1-year-Crossfit anniversary he should buy a set of demon bells for the gym. Those things are cool!

    I've heard of this body weight recommendation for water intake, which is a great starting place. It is mostly based your average basal metabolic rate (BMR) which unfortunately doesn't take into account exercise, climate, or muscle mass. I liked this calculator because it at least contained a field for exercise and environment, which is probably why the recommendation for water intake from the calculator is higher.
    Another recommendation is 1 mililiter for every cal burned. Might be interesting to compare this value as well. If you're interested, I can give you the equation for BMR (or you can google it), add this to how many calories you might burn during your workout. Again, the problem is the missing factor of muscle mass, which increases your BMR and subsequently the amount of water you should drink.
    Geesh!! This is making me thirsty.

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