Crossfit and chia pudding

Crossfit 

Tuesday 

WOD 1

"Jeremy"
21 15 9
Overhead squats (training bar and 5kg - so approx 12kg)
Burpees

10 mins 36 seconds

WOD 2

10min AMRAP
10 front squats (15kg?)
10 toes to bar
4 or 5 rounds I think 4

Wednesday

1km row (800m run for everyoe else)
3 rope climbs
15 tricep dips
X 5

46mins 17seconds.

Freaking long workout!!

I managed to get halfway up the rope about twice, woot! I think I'm bit too heavy to hold my own body weight by my arms while I try and re-position my feet, but I'm definitely 'getting it' more than I was before.

Friday

Super fun WODs today, I love the Olympic lifting so this was awesome.

WOD 1

Every 90 seconds - 1 x power snatch, 1 x full snatch x 2 (so 2 of each)
@ 15kg, the small weight was just due to the squat on the full snatch, it was way too light for just the power snatch but you've got to work with your weakest movement.

Repeat the sequence 7 times, so 14 of each total.

WOD 2

10 x Power clean and jerk (30kg)
21 x Kettlebell swings (16kg)

I was the first to finish for once at around 12:36.

WOD 3

Tabata row (so 20 second on, 10 seconds off x 8)
I got a total distance of 816m, which was crapper than last time when I got 826m, however, for the first 3 rounds my rower was on a crazy hard resistance and I had to get one of the trainers to change it back to what everyone else was on.

Chia pudding

So, this week I discovered the magic that is Chia seed pudding. You can read all about Chia seeds on Sarah Wilson's blog, or Mark Sisson's take on them here. For the pudding you basically take an amount of Chia seeds, a sweetener (I used honey) and mix with some kind of liquid and leave in the fridge for a couple of hours. I used coconut milk because it's all I generally have in the house, but almond milk seems to be popular for this and may make it turn out more 'puddingy', coconut milk solidifies when you put it in the fridge so I think something less solid would probably work slightly better. I tend not to buy almond milk because (at least the brands we get in Australia) it is full of crappy weird ingredients, but I might get some just for this pudding.

The texture of the finished pudding is kind of like rice pudding, but without all the carbs. It's really delicious and I think it'll become a staple in my house! The recipe I used was a bit of a mash-up but it was inspired by this one initially. I also added cocoa powder because I can't go past chocolate flavoured things!

Pudding before

Pudding after

The other thing I ate a lot of this week was paleoified Larb Gai, so easy and so tasty.

Crossfit this week and mackerel

Crossfit soon, but first I have to express my sadness that Aldi no longer seems to stock tinned mackerel.. beautiful, tasty, delicious mackerel :( It was my favourite afternoon snack EVER and now I can't get it anymore. I've been to a couple of Aldi stores and there's no longer even a space on the shelf for it, so I think it's gone for good. I need to find a replacement or suck it up and pay Coles/Woolworth prices.

One of my other favourite foods just seems to have come back into season, brussel sprouts!  I bake them in the oven with oil, pepper and salt and then put balsamic vinegar or lemon juice on them when they're done, I also often do broccoli this way too. They are both amazing. 9 year old me would be disgusted.

Dangerously, I discovered this ice cream on Friday. I wanted to get the salted caramel Connoisseur one, but they didn't have any, sadly, this is a pretty good substitute! I don't usually keep ice cream in the house, so this is a dangerous discovery.

Friday (last week)

Strength

5 x 5 back squats (35kg)
Max handstand push-ups x 5 ( got to 46 in total).

There's a Russian girl in my class who has only been going to Crossfit for 4 months who can already do back squats at 60kg! Insane. I don't think my squatting will ever be that good. She also just 'got' double-unders as well, whereas I have to skip in between each one, no fair! She's also bigger than me, so it's not a size thing, I am just clearly weak and unco!

WOD

20 metre 10kg plate lunges
15 x burpees
20min AMRAP

I got through 4 rounds, hate lunges, hate burpees, enough said.

Tuesday


No idea! The website says backsquats.. but that means 3 lots of backsquats in a week and a bit.. which seems unlikely. I'll have to check my book.


Thurs

WOD 1

500m row
35 double-unders
X 5

27:07min

WOD 2

1 min wall ball
1 min chin-ups
1 min rest
X4


Friday

Strength

5x5 back squat @ 35kg

I was trying to get proper depth here for once and I was kind of getting there. It's freaking uncomfortable and I feel like I'll never get back up again but I did.

WOD

30 x squat clean and jerk (we do them without the split, unlike this attractive gentleman) @ 20kg, time was 8:26.

20kg is way too light for the jerk part, but my squats are so rubbish that 20kg is all I can do and have some semblance of form for 30 reps. I think I just need to do them every day in front of a mirror to see my form and make sure I'm doing them properly, hitting the right depth and that my knees aren't caving in when I come up, which is what they usually do. So many things to think about!

Crossfit Friday, Tuesday and Wednesday

I have actually been going to Crossfit despite not posting, work and uni are both crazy right now, so there's been little spare time to do things like blog posting, although I have to admit there's been a lot of other procrastinating, like building crappy Swedish furniture and rearranging bits of my house.

Friday

WOD 1

"Dianne"

21 15 9

Deadlift (55kg)
Handstand push-up (to 3 ab mats)

(21 deadlift, 21 HSPU, 15 deadlift, 15 HSPU etc).

My time was 8:09.

This is one of the classic named Crossfit workouts, so I've done it before. The last time I did it, I had a better time (7mins something) but I only did 45kg on the deadlift, so I consider this progress!

WOD 2

1 min push-ups
1 min chin-ups
1 min rest

x 4

This sucked, I hate push-ups!

WOD 3 

Tabata of mountain climbers and rowing

Tabata is 8 intervals of 20 seconds all out intensity and 10 seconds of rest.

Ugh mountain climbers, seriously, is there a less graceful exercise? I hates it and I always get yelled at about my form.



Tuesday

Strength

5 rep max power clean.  Used to love these, totally sucked on form today so only did it at 30kg and just tried to work on getting them right. Still managed to bruise the fuck out of my clavicles.

WOD 1

15 power clean (25kg)
25 burpee

X 3

Time was 11 mins something, maybe 11:36?

WOD 2 

Tabata rows (836m accumulated total, apparently the most out of all the girls)
Tabata Sit ups


Wednesday

WOD 1

2km row - 8min 36 seconds

WOD 2 

1 min plank
1 min hollow hold
1 min rest

 x 3

WOD 3 

15 chin ups (red band)
30 slam balls (15kg)
45 double unders

x 3
21:42

The double unders were nasty.

Back on the horse

Image from here

So, lately I've been really unmotivated.. really really really unmotivated, both in exercising and eating well. I think it's been mainlydue to work being crazy and being back at uni, and exercise and eating well were just the first things to fall by the wayside.

For an example of just how slack I've been, this morning was the first time in the last 4 weeks that I've gone to Crossfit! Crazy. I think part of the issue with going to Crossfit has been the lack of transport, it's so much harder to be motivated when you have to get up at 5:50am and get a bus and a tram to get there and the snooze button has been getting more of a workout than me.

I can definitely tell the difference, I've put on weight, I'm losing what little muscle definition I had in my arms and bad eating habits, such as bingeing, are starting to creep back in. My brother's wedding is on Saturday and I had to go and look for a dress this week.. that was quite a depressing experience. So, as of this week, I'm back on the horse. I'm not doing anything crazy, just trying to get back to good habits, specifically, going to Crossfit a minimum of 3 times a week, trying to do other exercise on my non-Crossfit days and trying to eat properly  (paleo but not militant paleo) and not overeat.

So far, so good. I've been eating well and I made it to Crossfit this morning.Now to keep it up. I think I'll start blogging again (AJ - about 5mins before I read your post on blogging, I decided to get back into it! Weird coincidence). I think it help keep me on track and keeps me accountable to some degree. So, sorry to bore you, but it's going to be food and Crossfit posts again.

Crossfit

WOD 1

Every minute on the minute for 10 minutes, do 3 power snatches.

I only did  20kg and I could definitely have done more. I wasn't really sure given I'd been off for so long, but next time I'll do 25 or 30. I should check my book and see what I was doing it at before I stopped going.

WOD 2

21 - 15 - 9

Over head squat
Burpees

(21 OH squat, 21 burpees, 15 OH squat, 15 burpees etc.)

Ugh me and overhead squats do not mix. Well, squats in general. I was using a training bar and 2.5kg plates, so I think that's about 10kg? Lame.

WOD 3

100 sit-ups