WOD – 11.30.2012

After death by situps on Monday, “Annie” on Wednesday and those plank holds and seated twists on Thursday it hurts to laugh, cough or anything else that requires my abs to constrict.

Today is a rest day. I need it.

http://crossfitie.typepad.com/.a/6a00d83451c51a69e20147e23eba0d970b-800wi

I ate McDonald’s…

Quite a while ago I decided I wouldn’t ever eat anywhere which I could order my food and get my food without leaving my car. It’s just not a good idea. But sometimes circumstances dictate where we eat and we cannot eat where we would like to. Or eat what we would like to.

At home everything is easy. I can always plan ahead and know the “safe” restaurants that I can eat at. In my attempt to eat Paleo it has been a challenge, but has definitely gotten easier.

This week I knew I was going to be drinking beer, I made the choice and am fine with any consequences experienced due to my choices so I am having gluten…and lots of it. Otherwise I have tried my darndest to stay on track. I also knew that grass fed, pasture raised, cage free and other ideal meat options were not going to be options. Sure we will come across the occasional place that might offer these but for the sake of saving money and convenience (and keeping two small children happy on the road) the likelihood of finding them is rare.

For breakfast in the mornings at most hotels we had a free breakfast included. The first three days, spanning two hotels, I ate lots of scrambled eggs and quite a few hard boiled eggs they had available. I can safely assume that the scrambled eggs weren’t cage free and might not have even been real eggs. They could have been made from that liquid egg beater substitute crap or something similar. I am OK with that. A family of four cannot hunt down cage free eggs all the time or have the means to even cook those eggs if found. Along with the eggs I ate quite a bit of sausage and some fruit. Veggies weren’t available, but at least I didn’t eat the waffles, muffins, toast, pancakes and donuts that were also available. I also stayed clear of the yogurt. Continue reading

WOD – 11.29.2012

Last day in Grand Junction and I visited CrossFit Junction. Off to Silverthorne today and back home tomorrow. Been a great trip.

Warmup
3 minute jump rope
3×1 minute plank holds with weight on back
3×1 minute seated plate twist with same weight as used for planks

WOD
EMOTM hang squat snatch. Try to increase weight every 4 minutes.

Extra
8 minute paleo squat – first time doing this and it was rough. The idea is to make it easier to squat; a mobility drill. You sit with your knees together and feet straight out, no angle, and squat as low as possible. Chest up and we put our hands around a bar in case we needed a break (more like when I needed a break) you could hold onto the bar, otherwise you shouldn’t hold onto the bar. Sit like that for 8 minutes and when you stand up be sure to stand up slowly as your brain will need a minute to catch up with the blood rushing to it.

I have done other mobility drills to help squat form and to help open the hips. The drill I usually do is feet slightly wider than shoulder width and feet about 30 degrees out, then squat low. Take your elbows and place them inside your knees and put your hands together. Now push your elbows out forcing your knees wider and wider. Progressively push more and more. You will feel this in your hips mostly. Hold it for a good 3 to 4 minutes. Again, stand up SLOWLY.

WOD – 11.28.2012

In Grand Junction today and visited CrossFit WestCo. The coach (David Weaver) there today was pretty damned funny (especially when he referred to himself as “voluptuous”) and took some time to coach me up on my muscle ups.

Warmup
Rollout and a few other various stretches

WOD
Part 1
Annie – 50, 40, 30, 20, 10 of double-unders and situps
Part 2
10 40 yard dashes with 1 minute of rest between

Extra
Worked on my muscle ups