1 Bodybuilderinfo: 2011

Saturday, 31 December 2011

Sunday 1 January 2012: REST

REST DAY

Friday, 30 December 2011

Saturday 31 December 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Maintaining Fitness During Pregnancy



Staying Active During Pregnancy

While I am definitely slowing down now at week 39, I wanted to share that many CrossFitting women can continue working out all the way to due date or at least as long as feels good with their body--like I did until just a couple of weeks ago.

Although the third trimester brought back a bit of fatigue like I felt in the first, I still CrossFitted and did work around the house and yard up until about the 37th week.

My CrossFit Modifications

For CrossFit, here were some of my modifications:
  • lifting lighter weights and working technique instead of trying to set new PRs, 
  • using knee raises hanging on the pull-up bar instead of sit-ups (ideally these would be knees to elbows or knees to armpits, but I can't get that tucked anymore) and transitioning to shoulder press towards the end for midline stability work,
  • using ring rows instead of pull-ups (the bands don't feel comfy hitting my bulging belly and kipping feels too violent and heavy), 

  • performing hollow rock holds while hanging from a bar instead of the ground, 
  • stepping boxes instead of jumping, 
  • rowing and biking instead of running, 
  • using parallettes for push-ups and burpees (adding knees on the ground for high reps/speed), 
  • not squatting with weight at very high speed (i.e. no full squat snatches or cleans) since I have heard of women having ligament issues with that during pregnancy.  However, I did do weighted front squats, back squats, overhead squats, and snatches and cleans landing in the power position. And I transitioned to using dumbbells instead of the barbell once I realized I was arching the barbell way out to get it past my belly and returning it was belly-skimming sketchy. 
  • and finally scaling down to stretching in the final weeks when opening, softness, and readying the body for birth is the goal (setting aside my CrossFit brain for a time to not be concerned with weight, reps, or time--which is really hard!). 


Lessons Learned

What I have found through personal experience:
  • Rapid hip opening leads to round ligament pain in me so intense I have to stop and wait it out before continuing to straighten.  That happens when I try to get up too fast (I need to slowly transition from the rower or just from sitting to standing), bear crawl then try to stand, or when I open and close my hips with too much intensity and repetition--like long, hard rowing.  To avoid it, I know I can row a 250 with intensity, so that is my distance of choice, or I can go long and slow if I want to stick out a 500 or 1k, but I have to be really slow getting off the rower and stand up slooooowly.  And to note: round ligament pain is completely normal when you belly is quadrupling in size and latched in place by just a few ligaments. 
  • Holding my breath is a no-no (it makes me dizzy and isn't good for the baby), so no more slow, heavy lifting.  I can go lighter and move quicker while holding tight and breathing at the beginning and end of the movement or breathing while holding tight during the movement if I stabilize tightly.
  • I have to lift things off the floor with wide leg position and row with bowed legs too--which makes me laugh since I feel like a pot-bellied heavy lifter.
Listen to Your Body

Overall, I surprise myself with what I can still do and how it makes me feel--I love it.  Even though I am not CrossFitting now, I can still walk and lift and move things around the house that are reasonable.  I just learned to take the intensity down a notch to not get seriously winded and I feel out the movement--if I get ligament pains, I slow down or stop if necessary and wait them out to continue.  A lot of it is just feeling it out and using common sense.  Like with eating when I'm hungry and trying to provide my body with fuel not junk--I listen to my body. 

For the yard projects, in my third trimester I helped haul concrete chunks from the cracked slab we removed from our backyard, spent hours spreading mulch from our landscaping project, and helped shovel 4 cubic yards of granite base rock for the new patio, which my husband put in with the help of our friends on a weekend.  I single-handedly moved a woodpile across the yard--just me and the wheelbarrow.  Who says pregnancy needs to be a time of rest?

Pregnancy Side-effects

I am so lucky to have not had the quintessential pregnancy back pain.  I credit my level of fitness obtained over years of getting expert CrossFit coaching at CrossFit Santa Cruz to help drill midline stability and make lifting with a straight back second nature.  I am careful lifting to not go too heavy and strain my back that already has such a load to support on a daily basis.  But I certainly still lift--it's functional and necessary to life.  I love shocking the check-out clerks at the grocery store as I string multiple bags from my body like a Sherpa--"Nope, I don't need any help out today, thanks!"

I have also noticed that my recovery during pregnancy is truly amazing and much more accelerated.  The speed at which I recover when I do feel a little sore and how rare soreness is for me now is truly remarkable.  Another wonder of pregnancy!  I continued taking 5g of omega-3 fish oil a day for most of my pregnancy, but started to decrease that to just over 1g by the end so that I don't overly bleed during delivery and recovery (fish oil thins the blood and I have found that especially true with my body).  My soreness now in the final weeks is mostly upper back strain counterbalancing that medball-sized 50# weight in front and leg numbness/cramping, which is just my uterus squishing nerves in there.  Normal, but annoying.

But I must admit: at week 39 and 3 days I am getting more and more uncomfortable, which is a good thing.  I have LOVED being pregnant and have felt wistful about losing the amazing feeling of having my little one so close and squirming and hiccuping inside.  I already feel like I will miss that intimacy, the happy cocktail of hormones that have made me feel amazing and literally glowing, and the mental time-off from caring about body image.  But as the end approaches, I am happy to be about ready to leave behind my amazing pregnancy and embark on a whole new journey of discovery and wonder at my little one.  I can't wait to meet him and share the world with him! 

So the moral is: basically eating healthy, home-cooked foods and exercising using functional movements really does help a pregnancy go smoothly and become a wonderful, fun experience?  Go figure!

Thursday, 29 December 2011

Friday 30 December 2011: TRIPLE-UPs

TRIPLE UPs: PULL-UP, SIT-UP, PUSH-UP


Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes.

A superset is done by performing one set of each exercise back to back to back with little or no rest in between. Choose a number of reps that is well below your max to prevent early burnout during the training session. The training effect today will come from the overall volume of exercise combined with short rest periods, not max effort sets. Rest between supersets as necessary.

Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.

Wednesday, 28 December 2011

Thursday 29 December 2011: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:

  • Run 5 minutes
  • Repeat eight times:
    Sprint 15 seconds
    Recover 1 minute
  • Run 5 minutes

Intermediate:

  • Run-walk 5 minutes
  • Repeat six-eight times:
    Sprint 15 seconds
    Recover 60-85 seconds
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat four-six times:
    Sprint 15 seconds
    Recover 85-120 seconds
  • Powerwalk 5 minutes

Sunday, 25 December 2011

Monday 26 December 2011: 30/30 CALS CIRCUIT

30/30 CALISTHENICS CIRCUIT

Complete 5 rounds of the following circuit in twenty minutes.

30/30 = 30 seconds work, 30 seconds rest

Advanced:
  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats

Intermediate:

  • 30/30 Partial, Assisted, or Jumping Pull-ups
  • 30/30 Sit-ups or Crunches
  • 30/30 Push-ups (go to your knees if necessary)
  • 30/30 Squats

Basic:

  • 30/30 Body Rows
  • 30/30 Crunches
  • 30/30 Knee Push-ups
  • 30/30 Half- Squats

Friday, 23 December 2011

Saturday 24 December 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Thursday, 22 December 2011

Friday 23 December 2011: PULL, PU, CRAWL

PULLING, PUSHING, & CRAWLING

Complete as many rounds as possible in twenty minutes.

Advanced:

  • A set of Pull-ups
  • 30 seconds - Bear Crawl
  • A set of Push-ups
  • 30 seconds - Crab Crawl

Intermediate:

  • A set of Partial, Assisted, or Jumping Pull-ups
  • 20-30 seconds - Bear Crawl
  • A set of Push-ups (go to your knees if necessary)
  • 20-30 seconds - Crab Crawl

Basic:

  • A set of Body Rows
  • 15-20 seconds - Bear Crawl
  • A set of Knee Push-ups
  • 15-20 seconds - Crab Crawl

Wednesday, 21 December 2011

Thursday 22 December 2011: SPRINT PYRAMID

SPRINT PYRAMID
 
Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).
  • 5 minutes - Run or Run-walk
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 20 seconds – Sprint
  • 90 seconds – Recovery
  • 30 seconds – Sprint
  • 90 seconds – Recovery
  • 20 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 5 minutes - Run or Run-walk

Tuesday, 20 December 2011

Wednesday 21 December 2011: DIPS + CHINS

The tried and true bodybuilder...

DIPS + CHIN-UPS SUPERSETS


Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).


Options for performing dips include parallel bars, positioning the hands on the backs of two chairs, or using the corner of a countertop.

Intermediate and Basic trainees should substitute chair dips, push-ups, or knee push-ups as necessary.

Tuesday 20 December 2011: CONDITIONING

CONDITIONING INTERVALS

Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).

Advanced:

Intermediate:

Basic:

Sunday, 18 December 2011

Monday 19 December 2011: 5 X 4

5 x 4 MINUTE ROUNDS

Complete five rounds of the following circuit in twenty minutes.

Advanced:

  • 30 seconds - Push-ups
  • 30 seconds - Crunches
  • 1 minute - Squats
  • 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Intermediate-Basic:

  • 15/15 - Push-ups (15 seconds work, 15 seconds rest)
  • 15/15 - Crunches (15 seconds work, 15 seconds rest)
  • 30/30 - Squats (30 seconds work, 30 seconds rest)
  • 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Friday, 16 December 2011

Saturday 17 December 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Thursday, 15 December 2011

Friday 16 December 2011: STR-COND-POW CIRCUITS

STRENGTH, CONDITIONING & POWER CIRCUITS

Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.

  • A set of Push-ups
    (Intermediate and Basic substitute Knee Push-ups as necessary.)
  • 30 seconds - Power Skip
    (Skip like a girl but pump your arms and thrust your knees high. Focus on power.)
  • A set of Squats
    (Intermediate and Basic substitute Half-Squats as necessary.)
  • 30 seconds Bear Crawl (or crawl back to start)
    (Bend forward and crawl on your hands and feet. Keep your knees and body off the ground.)

Wednesday, 14 December 2011

Thursday 15 December 2011: SPEEDPLAY

SPEEDPLAY (Fartlek)

Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes.

Today's workout involves random combinations of fast walking, easy running, and sprinting. After several minutes (~5 minutes) of powerwalking and/or easy running, begin performing intermittent sprints. Vary the length and intensity of each sprint (E.g. Sprint for twenty seconds, jog for 90 seconds, sprint hard for ten seconds, walk/jog for two minutes, etc.).

If you are unable to recover sufficiently by jogging, reduce your pace to a walk. Go slower at first than you think is necessary. It is easy to overdo it on this workout. Vary your pace every one to three minutes throughout the twenty minutes training session.

Ideas to incorporate in your workout:

  • High intensity sprints of 8-15 seconds
  • Medium intensity sprints of 15-30 seconds
  • High/medium intensity running for 1-3 minutes
  • Sets of Jumping Jacks, Burpees, Mountain Climbers, or Jump Squats
  • Sets of Squats, Lunges, or Pushups
  • Bear Crawling or Crab Crawling

Tuesday, 13 December 2011

Wednesday 15 December 2011: DIPS + CHINS

The tried and true bodybuilder...

DIPS + CHIN-UPS SUPERSETS


Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).


Options for performing dips include parallel bars, positioning the hands on the backs of two chairs, or using the corner of a countertop.

Intermediate and Basic trainees should substitute chair dips, push-ups, or knee push-ups as necessary.

Monday, 12 December 2011

Tuesday 13 December 2011: B-CIRCUITS

Today's workout was developed by Bryce Lane.

B-CIRCUITS

Complete as many circuits as possible in twenty minutes.

If you are not accustomed to plyometric training or are obese, perform the Basic WOD.

Advanced:

  • 12 Short Range Squat Jumps(Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
  • 12 Full Range Squat Jumps(Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
  • 20 High Tension Bodyweight Squats(Squat while maintaining conscious tension of the leg mucles)

Intermediate:

  • 6 Short Range Squat Jumps
  • 6 Full Range Squat Jumps
  • 10 High Tension Bodyweight Squats

Basic:

  • 5 Half-Squat Jumps
  • 10 Lunges (Each leg)
  • 10 Calf Raise and Flex

Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.

Sunday, 11 December 2011

Monday 12 December 2011: 5BX

FIVE BASIC EXERCISES

This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.

Complete two of the following circuits in twenty minutes.

  • 2 minutes - Sun Salutations
  • 1 minute - Squats
  • 1 minute - Push-ups
  • 1 minute - Sit-ups or Leg Raises
  • 5 minutes - Jump Rope, Jumping Jacks, or Run in Place

Modifications for Intermediate and Basic trainees

  • Perform Half-Squats instead of Squats
  • Perform Knee Push-ups instead of Push-ups
  • Perform Crunches instead of Sit-ups
  • Perform Cardio Exercise 30/30 style (30 sec. work, 30 sec. rest)

Friday, 9 December 2011

Saturday 10 December 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Thursday, 8 December 2011

Friday 9 December 2011: MAX PULLS

MAX SETS: PULL-UPS

Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.

These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good form, but stop short of actual muscle failure (you may go to failure on the last set if you prefer).

Advanced: Pull-ups and/or Chin-ups

Intermediate: Partial or Assisted Pull-ups or Body Rows

Basic: Body Rows

Wednesday, 7 December 2011

Wednesday 8 December 2011: SPRINT + JUMP

SPRINT + JUMP

Complete ten circuits of the following in twenty minutes.

Advanced:

  • Sprint: 15 seconds
  • Tuck Jumps: 5 seconds
    (Perform a squat jump but in midair bring your knees to your chest.)
  • Rest: 100 seconds

Intermediate:

  • Sprint: 15 seconds
  • Squat Jumps: 5 seconds
    (Squat until your thighs are parallel to the ground, then jump into the air. Land softly.)
  • Rest: 100 seconds

Basic:

  • Sprint: 10-15 seconds
  • Half-Squat: 10 seconds
    (Squat until your thighs are almost parallel to the ground.)
  • Rest: 95-100 seconds

Tuesday, 6 December 2011

Wednesday 7 December 2011: 3 POWER CALS

Physical Culture Classics

THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:

  • Dive Bomber or Hindu Push-ups
  • Reverse or Hindu Squats
  • Atlas Push-ups
    Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.

Basic:

  • Yoga Push-ups
    Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
  • Countertop or Atlas Push-ups

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

Monday, 5 December 2011

Tuesday 6 December 2011: ONE EXERCISE

ONE SIMPLE EXERCISE

Squat Thrusts

Do as many Squat Thrusts as possible in twenty minutes.

Suggestions:


  • A set at the top of every minute
  • 30/30 style (30 seconds work, 30 second rest)
  • Boxer Rounds (2-3 minutes work, 1 minute rest)
  • Descending sets (20, 19, 18, 17, 16, etc.)

Sunday, 4 December 2011

Monday 5 December 2011: PFT

PHYSICAL FITNESS TEST

Advanced:

  • Max Pull-ups in 1 minute
  • Rest 1 minute
  • Max Sit-ups in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run 12 minutes for distance

Intermediate:

  • Max Partial or Assisted Pull-ups or Body Rows
  • Rest 1 minute
  • Max Sit-ups or Crunches in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run-walk 12 minutes for distance

Basic:

  • Max Body Rows in 1 minute
  • Rest 1 minute
  • Max Crunches in 1 minute
  • Rest 1 minute
  • Max Knee Push-ups in 1 minute
  • Rest 3 minutes
  • Powerwalk 12 minutes for distance

Friday, 2 December 2011

Saturday 3 December 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Thursday, 1 December 2011

Friday 2 December 2011: JR + PU/SU

JUMP ROPE + PUSH-UPS/SIT-UPS

Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.

This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and sit-ups so that you perform ten sets of each during the twenty minutes.

You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or crunching and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope.

Start with sets of push-ups and sit-ups smaller than you think you can handle. This is a conditioning drill, not a strength workout.

This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.

Advanced
Complete ten sets of:

  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Push-ups
  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Sit-ups

Intermediate - Basic
Complete ten sets of:

  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Push-ups (go to your knees if necessary)
  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Crunches

30/30 Interval = 30 seconds work, 30 seconds rest

Wednesday, 30 November 2011

Thursday 1 December 2011: CRAWL...SPRINT #2

CRAWL...SPRINT #2

Same workout for everybody today, but adjust the intensity according to your ability.

Complete as many rounds as possible in twenty minutes.

  • 30 seconds Bear Crawl
  • 15 seconds Sprint
  • 30 seconds Crab Crawl
  • 15 seconds Sprint

Advanced trainees should rest as necessary between rounds.

Intermediate and Basic trainees should rest as necessary during each round.

30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions

Tuesday, 29 November 2011

Wednesday 30 November 2011: PULL OTM

PULL-UPS ON THE MINUTE

Perform a set of pull-ups at the top of every minute for twenty minutes.

Intermediate and basic trainees should substitute partial, assisted, or jumping pull-ups or body rows as necessary.

Monday, 28 November 2011

Tuesday 29 November 2011: ANIMAL CONDITIONING

ANIMAL CONDITIONING

Today's workout mimics various animal movements to facilitate cardio-strength conditioning.

30/30's - 30 seconds work, 30 seconds rest, repeat
15/45's - 15 seconds work, 45 seconds rest, repeat

Advanced:

  • 5 x 30/30 Tiger Prowl (3x forward, 2x backward)
    (Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.)
  • 5 x 30/30 Crab Crawl (3x forward, 2x backward)
    (Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.)
  • 5 x 30/30 Kangaroo Jumps
    (Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.)
  • 5 x 15/45 Sprints
    (Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)

Intermediate and Basic:

  • 5 x 30/30 Bear Crawl (3x forward, 2x backward)
    (Bend forward and walk on your hands and feet.)
  • 5 x 30/30 Crab Crawl (3x forward, 2x backward)
    (Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.)
  • 5 x 30/30 Kangaroo Jumps
    (Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.)
  • 5 x 15/45 Sprints
    (Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)

Sunday, 27 November 2011

Monday 28 November 2011: 5 X 4

5 x 4 MINUTE ROUNDS

Complete five rounds of the following circuit in twenty minutes.

Advanced:

  • 30 seconds - Push-ups
  • 30 seconds - Crunches
  • 1 minute - Squats
  • 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Intermediate-Basic:

  • 15/15 - Push-ups (15 seconds work, 15 seconds rest)
  • 15/15 - Crunches (15 seconds work, 15 seconds rest)
  • 30/30 - Squats (30 seconds work, 30 seconds rest)
  • 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Tuesday, 22 November 2011

Wednesday 23 November 2011: PULL/PU O2M

PULL-UPS / PUSH-UPS EVERY SECOND MINUTE
 
Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.

You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.

Options

  • Advanced Trainees:
    Pull-ups, Chin-ups, Rope Pull-ups, etc.Push-ups, Feet Elevated Push-ups, Dips, etc.
  • Intermediate and Basic Trainees:
    Partial, Assisted, or Jumping Pull-ups or BodyRowsPush-ups, Knee Push-ups, Countertop Push-ups

Monday, 21 November 2011

Tuesday 22 November 2011: CONDITIONING

CONDITIONING CIRCUITS

Complete as many circuits as possible in twenty minutes.

Advanced:

  • 30 seconds - Walking Lunges
  • A set of Burpees
  • Bear Crawl back to start(Or 30 sec. crawl)

Intermediate - Basic:

  • 20-30 seconds - Walking Lunges
  • A set of Squat Thrusts
  • Bear Crawl back to start(Or 20-30 sec. crawl)

Sunday, 20 November 2011

Monday 21 November 2011: SPARTAN RUN #3

Get ready. This one is tough.

SPARTAN RUN #3

Complete the following circuit in twenty minutes.

  • Max Pull-ups in 1 minute
  • Run 2 minutes
  • Max Sit-ups in 1 minute
  • Run 2 minutes
  • Max Push-ups in 1 minute
  • Run 2 minutes
  • Max Pull-ups in 30 seconds
  • Run 2 minutes
  • Max Sit-ups in 30 seconds
  • Run 2 minutes
  • Max Push-ups in 30 seconds
  • Run 2 minutes
  • Max Pull-ups in 30 seconds
  • Max Sit-ups in 30 seconds
  • Max Push-ups in 30 seconds
  • Run 2 minutes

Intermediate and Basic trainees should substitute as necessary:

  • Partial/Assisted Pull-ups or Body Rows for Pull-ups
  • Crunches for Sit-ups
  • Knee Push-ups for Push-ups
  • Powerwalking for Running
  • 30/30 or 15/15 Calisthenic Intervals for 1 minute or 30 second assigned Intervals
    (E.g. 30/30 Bodyrows instead of 1 minute Pull-ups; 15/15 Knee PU instead of 30 seconds Push-ups)

There are no assigned rest intervals in this WOD except as modified above. Your body will learn to recover "on the run" (literally). Pace yourself as necessary.

Friday, 18 November 2011

Saturday 19 November 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Thursday, 17 November 2011

Friday 18 November 2011: BP + PU CHALLENGE

BURPEE + PULL-UP CHALLENGE

Today's workout involves back-to-back ten minute challenges.

Advanced:
  • Perform as many burpees as possible in ten minutes
  • Perform as many pull-ups as possible in ten minutes

Intermediate:

  • Perform as many squat thrusts as possible in ten minutes
  • Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes

Basic:

  • Perform as many jumping jacks as possible in ten minutes
  • Perform as many body rows as possible in ten minutes

Wednesday, 16 November 2011

Thursday 17 November 2011: CRAWL...SPRINT #2

CRAWL...SPRINT #2

Same workout for everybody today, but adjust the intensity according to your ability.

Complete as many rounds as possible in twenty minutes.

  • 30 seconds Bear Crawl
  • 15 seconds Sprint
  • 30 seconds Crab Crawl
  • 15 seconds Sprint

Advanced trainees should rest as necessary between rounds.

Intermediate and Basic trainees should rest as necessary during each round.

30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions

Tuesday, 15 November 2011

Wednesday 16 November 2011: PULL OTM

PULL-UPS ON THE MINUTE

Perform a set of pull-ups at the top of every minute for twenty minutes.

Intermediate and basic trainees should substitute partial, assisted, or jumping pull-ups or body rows as necessary.

Monday, 14 November 2011

Tuesday 15 November 2011: J-SQ + BW-SQ #2

JUMP SQUATS + BODYWEIGHT SQUATS #2

Complete as many rounds as possible in twenty minutes.

Advanced - Intermediate:

  • A set of Squat Jumps
    (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.)
  • A set of Bodyweight Squats
    (e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)

If you are unaccustomed to plyometric training, perform the Basic WOD.

Basic:

  • A set of Half Squats
  • A set of Lunges
  • A set of Calf Raises
  • A set of Jumping Jacks

Thursday, 10 November 2011

Friday-Monday 11-14 November 2011: Weekend WODs

Friday 11 November 2011: PULL, PU, CRAWL

Saturday 12 November 2011: RUN FOR DISTANCE

Sunday 13 November 2011: REST

Monday 14 November 2011: FIVE BASIC EXERCISES

DIY Food Adventure: Dinner



DIY Food Adventure


The challenge has officially ended, but many of us are continuing to eat home-cooked meals.  It has created a positive feedback loop where making your own food:

  • feels gratifying, giving you a sense of accomplishment for your precious time and effort,
  • makes you feel good on the inside with normalized digestion,
  • has a positive emotional response: you feel good and don't have the blood sugar highs and lows that make you cranky and short-tempered,
  • improves your performance at the gym and in your daily life because you are fueling yourself with quality nutrition and feel energized.

I look forward to continuing this challenge and feel so appreciative for the boost to get my nutrition on a healthy track, especially for my pregnancy--the most important time in my life to be eating healthy!


Week 32 of 40

So now my belly is so huge people keep asking if I am due at any moment.  However, I still have over a month and a half to go!  I have gained quite a bit of weight, over 35#s already, but my midwife doesn't mind and it seems to be almost all in the belly--I have quite a basketball of baby!

The interesting thing about the weight gain is that I am not eating any differently and if anything I have been pretty good with fewer weekend treats.  When I do have them, I splurge on an ice cream dessert, steamers with whip cream and light flavor at the coffee shop, corn chips, french fries when I eat out, and Chipotle burrito bowls with a bit of rice.  Not too awful and much fewer and farther between than in the past.  I'm still staying strong with my gluten-free diet and it isn't all that hard--eating food that makes you feel good is a really great motivator.

My meals are home-cooked still, usually starting with bone broth and fruit, then eggs and fruit, cheese and pepperoni or chicken (maybe with grain-free biscuits) and fruit, and meat and veg at night often with a dessert of fruit.  Yeah, it's a lot of fruit, but I vary it up with bananas, grapefruit, grapes, figs, pears, and apples.  And hey, I'll take fruit over sugar and processed crap any day.  I usually have 4 meals if I am up early and with the time change I have been up early lately.  My body is just part ready to be up and part sick of trying to find a comfortable sleeping position where my legs don't go numb or have shooting pain when I move--doesn't happen all the time, but it isn't fun when it does.  Leg cramps when sleeping and numbness when standing for a long time is about the only uncomfortable pregnancy "symptom" I've had to deal with regularly--not too bad!

But my pregnancy is going fabulously for me.  I feel great and absolutely LOVE the experience of having my little one moving around inside my belly.  He is adorable already and sometimes I just stay up in the middle of the night feeling him hiccup or squirm back and forth, contorting my belly in such funny shapes.  I love to just sit with my belly out on the couch after dinner and watch him kick and bring knees/hands/elbows/buns across my belly.  Last night I had both cats curled up on my legs and squeezed in close against my warm belly.  It was so cute to have all my little ones sharing my lap :)

Home-cooked Dinners

Dinner is the one weekday meal my husband and I share, so it means a lot to me to have something nourishing and satisfying late in the day.  Our go-tos for protein have been:

  • Meaty veggie-laden tomato sauce using jarred tomatoes (no more cans for me due to BPA concerns) and slow cooking a big batch with grassfed beef, zucchini, and mushrooms for at least 4hrs on Low


For carb, I make dinner my veggie meal.  Usually I'll have cut veggies like yellow peppers, baby carrots, and cucumbers.  They are terrific scoops for tomato sauce and little boats for carnitas.  Meats are also great wrapped in steamed collards (just trim out the woody part of the stem, keeping the leaf intact as much as possible, and steam for less than a minute until pliable).  They are durable, tasty wraps that trump lettuce for wrap-ability.  I sometimes switch out the veggies with corn chips when I am feeling naughty but that saltiness usually makes me guzzle water all night, so I am up even more often.  No es bueno.


For another change, I'll roast/broil up some delicata squash into chips--just thinly slice, toss in oil, and eat seeds and all (thanks to my friends Sonny and Jill for starting the delicata squash craze!).  My husband enjoys salsa, roasted cauliflower, and acorn squash more than I do, so he subs those for the cut veggies that aren't his favorite.  We also have steamed artichokes on occasion, which we both love: just trim, season with salt, pepper, and olive oil and steam above an inch of water, lemon juice and garlic cloves for 45min or until the outer leaves fall off with the lightest touch.  Serve with or without melted grassed butter.  Yum!


And I often have a dessert of cut figs--such a delicious new favorite!  I cannot believe I just had my first raw figs this year--wish I had found this delight earlier :)  And another new dessert treat: celery with almond butter.  I have been craving fat a bit more lately, so this is a satisfying splurge.


I know I could be all crazy and change up the meal plan more often, but really I love what I am eating and haven't tired of it yet.  It is nourishing and homemade and just makes me feel SO much better than any meal I have out at a restaurant that I instantly regret that night with crappy sleep and the next day with a carb hangover.  Real food makes a noticeable difference and will help me thrive instead of just survive the last weeks of my pregnancy :)

Wednesday, 9 November 2011

Thursday 10 November 2011: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:

  • Run 5 minutes
  • Repeat eight times:
    Sprint 15 seconds
    Recover 1 minute
  • Run 5 minutes

Intermediate:

  • Run-walk 5 minutes
  • Repeat six-eight times:
    Sprint 15 seconds
    Recover 60-85 seconds
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat four-six times:
    Sprint 15 seconds
    Recover 85-120 seconds
  • Powerwalk 5 minutes

Tuesday, 8 November 2011

Wednesday 9 November 2011: TRIPLE-UPs

TRIPLE UPs: PULL-UP, SIT-UP, PUSH-UP

Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes.

A superset is done by performing one set of each exercise back to back to back with little or no rest in between. Choose a number of reps that is well below your max to prevent early burnout during the training session. The training effect today will come from the overall volume of exercise combined with short rest periods, not max effort sets. Rest between supersets as necessary.

Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.

Monday, 7 November 2011

Tuesday 8 November 2011: J-SQ + BW-SQ #2

JUMP SQUATS + BODYWEIGHT SQUATS #2

Complete as many rounds as possible in twenty minutes.

Advanced - Intermediate:

  • A set of Squat Jumps
    (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.)
  • A set of Bodyweight Squats
    (e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)

If you are unaccustomed to plyometric training, perform the Basic WOD.

Basic:

  • A set of Half Squats
  • A set of Lunges
  • A set of Calf Raises
  • A set of Jumping Jacks

Sunday, 6 November 2011

Monday 7 November 2011: PFT

PHYSICAL FITNESS TEST

Advanced:
  • Max Pull-ups in 1 minute
  • Rest 1 minute
  • Max Sit-ups in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run 12 minutes for distance

Intermediate:

  • Max Partial or Assisted Pull-ups or Body Rows
  • Rest 1 minute
  • Max Sit-ups or Crunches in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run-walk 12 minutes for distance

Basic:

  • Max Body Rows in 1 minute
  • Rest 1 minute
  • Max Crunches in 1 minute
  • Rest 1 minute
  • Max Knee Push-ups in 1 minute
  • Rest 3 minutes
  • Powerwalk 12 minutes for distance

Friday, 4 November 2011

Saturday 5 November 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Thursday, 3 November 2011

Friday 4 November 2011: MAX SETS - PULL-UPS

MAX SETS: PULL-UPS

Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.

These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good form, but stop short of actual muscle failure (you may go to failure on the last set if you prefer).

Advanced: Pull-ups and/or Chin-ups

Intermediate: Partial or Assisted Pull-ups or Body Rows

Basic: Body Rows

Wednesday, 2 November 2011

Thursday 3 November 2011: SPRINT PYRAMID

SPRINT PYRAMID

Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).

  • 5 minutes - Run or Run-walk
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 20 seconds – Sprint
  • 90 seconds – Recovery
  • 30 seconds – Sprint
  • 90 seconds – Recovery
  • 20 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 5 minutes - Run or Run-walk

Tuesday, 1 November 2011

Wednesday 2 November 2011: PU DROP SETS

PUSH-UP DROP SETS

Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.

Complete as many drop sets as possible in twenty minutes.

Advanced:
  • Feet Elevated PU
  • Regular PU
  • Knee PU

Intermediate:

  • Regular PU
  • Knee PU
  • Countertop PU
Basic:
  • Knee PU
  • Countertop PU
  • Countertop PU (move feet closer to the countertop)

Monday, 31 October 2011

Tuesday 1 November 2011: ANIMAL CONDITIONING

ANIMAL CONDITIONING

Today's workout mimics various animal movements to facilitate cardio-strength conditioning.
  • 30/30's - 30 seconds work, 30 seconds rest, repeat
  • 15/45's - 15 seconds work, 45 seconds rest, repeat

Advanced:

  • 5 x 30/30 Tiger Prowl (3x forward, 2x backward)
    (Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.)
  • 5 x 30/30 Crab Crawl (3x forward, 2x backward)
    (Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.)
  • 5 x 30/30 Kangaroo Jumps
    (Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.)
  • 5 x 15/45 Sprints
    (Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)

Intermediate and Basic:

  • 5 x 30/30 Bear Crawl (3x forward, 2x backward)
    (Bend forward and walk on your hands and feet.)
  • 5 x 30/30 Crab Crawl (3x forward, 2x backward)
    (Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.)
  • 5 x 30/30 Kangaroo Jumps
    (Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.)
  • 5 x 15/45 Sprints
    (Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)

Sunday, 30 October 2011

Monday 31 October 2011: 15 MINUTES

FIFTEEN MINUTES

The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible.

You may want to spend a couple of minutes warming the body before the workout by performing jumping jacks and/or basic mobility exercises.

Advanced:

  • 1 minute: Max Pull-ups
  • 1 minute: Max Sit-ups
  • 1 minute: Max Push-ups
  • 2 minutes: Max Squats
  • 10 minutes: High Intensity Cardio
    (E.g. Skip rope fast, Sprints, Running, Burpees, etc.)

Intermediate:

  • 1 minute: Max Partial Pull-ups or Body Rows
  • 1 minute: Max Sit-ups or Crunches
  • 1 minute: Max Push-ups (go to your knees if necessary)
  • 2 minutes: Max Squats or Half-Squats
  • 10 minutes: Intense Cardio
    (E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)

Basic:

  • 1 minute: Max Body Rows
  • 1 minute: Max Crunches
  • 1 minute: Max Knee Push-ups
  • 2 minutes: Max Half-Squats
  • 10 minutes: Cardio
    (E.g. Skip rope, Sprints, Jumping Jacks, etc.)

Friday, 28 October 2011

Saturday 29 October 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Thursday, 27 October 2011

Friday 28 October 2011: JR + PU/SQ

JUMP ROPE + PUSH-UPS/SQUATS

Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.

This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and squats so that you perform ten sets of each during the twenty minutes.

You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or squatting and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope. Start with sets of push-ups and squats smaller than you think you can handle. This is a conditioning drill, not a strength workout.

This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.

Advanced
Complete ten sets of:

  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Push-ups
  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Squats (e.g. Deep Knee Bend, Hindu, Sumo, Lunge, etc.)

Intermediate - Basic
Complete ten sets of:

  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Push-ups (go to your knees if necessary)
  • 30/30 Skipping Rope or Jumping Jacks
  • A set of Half Squats

30/30 Interval = 30 seconds work, 30 seconds rest

Wednesday, 26 October 2011

Thursday 27 October 2011: SPRINT-JUMP

SPRINT + JUMP

Complete ten circuits of the following in twenty minutes.

Advanced:

  • Sprint: 15 seconds
  • Tuck Jumps: 5 seconds
    (Perform a squat jump but in midair bring your knees to your chest.)
  • Rest: 100 seconds

Intermediate:

  • Sprint: 15 seconds
  • Squat Jumps: 5 seconds
    (Squat until your thighs are parallel to the ground, then jump into the air. Land softly.)
  • Rest: 100 seconds

Basic:

  • Sprint: 10-15 seconds
  • Half-Squat: 10 seconds
    (Squat until your thighs are almost parallel to the ground.)
  • Rest: 95-100 seconds

Tuesday, 25 October 2011

Wednesday 26 October 2011: PULL-PU O2M

PULL-UPS / PUSH-UPS EVERY SECOND MINUTE
 
Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.

You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.

Options

  • Advanced Trainees:
    Pull-ups, Chin-ups, Rope Pull-ups, etc.Push-ups, Feet Elevated Push-ups, Dips, etc.
  • Intermediate and Basic Trainees:
    Partial, Assisted, or Jumping Pull-ups or BodyRowsPush-ups, Knee Push-ups, Countertop Push-ups

Monday, 24 October 2011

Tuesday 25 October 2011: J-SQ + BW-SQ #2

JUMP SQUATS + BODYWEIGHT SQUATS #2

Complete as many rounds as possible in twenty minutes.

Advanced - Intermediate:

  • A set of Squat Jumps
    (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.)
  • A set of Bodyweight Squats
    (e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)

If you are unaccustomed to plyometric training, perform the Basic WOD.

Basic:

  • A set of Half Squats
  • A set of Lunges
  • A set of Calf Raises
  • A set of Jumping Jacks

Monday 24 October 2011: 30/30 CALS CIRCUIT

30/30 CALISTHENICS CIRCUIT

Complete 5 rounds of the following circuit in twenty minutes.

30/30 = 30 seconds work, 30 seconds rest

Advanced:

  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats

Intermediate:

  • 30/30 Partial, Assisted, or Jumping Pull-ups
  • 30/30 Sit-ups or Crunches
  • 30/30 Push-ups (go to your knees if necessary)
  • 30/30 Squats

Basic:

  • 30/30 Body Rows
  • 30/30 Crunches
  • 30/30 Knee Push-ups
  • 30/30 Half- Squats

Friday, 21 October 2011

Saturday 22 October 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Thursday, 20 October 2011

Friday 21 Oct 2011: 90/30 CALS

90/30 CALISTHENICS:
PUSH-UP, LEG LEVER, TUCK JUMP

Today's training session involves 90 seconds of continuous calisthenics alternated with 30 seconds of rest.

Perform ten circuits in twenty minutes.

Advanced:
  • 30 seconds: Push-ups (go to your knees if necessary)
  • 30 seconds: Leg Levers
    (Lie on your back with your legs straight and your hands under your hips to provide lower back support. Keeping your legs straight, raise them until your legs are at a 45 degree or greater angle. Lower them again but stop short of touching your feet to the floor. Repeat.)
  • 30 seconds: Tuck Jumps
    (Perform a squat jump but in midair bring your knees to your chest.)
  • 30 seconds: Rest

Intermediate:

  • 30 seconds: Knee Push-ups
  • 30 seconds: Reverse Crunches
    (Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
  • 30 seconds: Squat Jumps
  • 30 seconds: Rest

Basic:

  • 30 seconds: Countertop Push-ups
  • 30 seconds: Reverse Crunches
    (Lie on your back with your knees bent and feet flat on the floor. Lift your feet and curl your knees toward your chest.)
  • 30 seconds: Half Squats
  • 30 seconds: Rest

DIY Food Adventure Menu: Lunch and Snack





Entering the Third Trimester


So now I am in my 29th week of pregnancy, just starting the third trimester.  I can understand how the second was the best (and third is the one with the hairy chest?  No, thankfully, no!) and now it starts to get a little more challenging to move around and do the things I am used to doing--like tying my shoes and sleeping :)  I am also a bit more tired and breathing hard easily, which often makes me laugh at the gym when 10 reps of even something light makes me pant.

But the little one is moving around like crazy and the movement is so much more interesting just in the last week.  I can see huge softball-sized pushes stretching out my belly and moving across and he taps, or seems to rhythmically softly kick or tap his hands too slow to be a heartbeat and too fast to be hiccups.  At least I think so.  He is still flipping around and squirming and loves to bop around in my belly whenever I am at rest and sometimes even when I am not, which feels really strange.  Imagine the entire contents of your belly flip-flopping while you walk.  There is nothing in the world quite like it...  He is quite the entertainment for me and my husband :)

I've been keeping active, although my gym workouts have been reduced to 3-4 days a week.  I love to take walks on West Cliff (pictured above) with my husband when he gets home from work and try to do something every day.  I definitely believe that diet and exercise are key to a healthy pregnancy.

I am still keeping up with the DIY Food Adventure through my gym: CrossFit Santa Cruz by making my own food for the majority of my meals and I don't plan on stopping.  It has been the best thing for me and my pregnancy.  My diet is the same, but I have been gaining weight pretty well after that initial slow period during the first to mid-second trimesters.  Now I have already gained 30lbs (!), but I am not eating significantly more and I have if anything tightened up my diet to include fewer weekend cheats on desserts.  I know they make me feel so crappy the next day that I have been trying to have some fruit instead, and the figs in season right now are my favorite.  I can't believe I waited so many years to have raw figs!  They are divine!



I've taken to having broth and a banana for breakfast, an egg scramble (with carnitas if I have some) or just eggs with grapes or apples for second breakfast/lunch, and then the lunches/snacks given below.  I make sure to get in some fresh veggies with at least one or more meals and to eat 3-4 meals a day.


Lunch 



One of my go-to lunches is basically pizza without the crust.  I broil heirloom tomato slices topped with cheese (whole milk mozzarella was a favorite, until my store switched over to part-skim :(--now I like the Farmer's cheese) and pepperoni (such as Applegate brand--a lesser of evils in the processed meat world) and then savor that ooey-gooey deliciousness.  I usually serve it alongside sliced bell peppers (I've found that the smaller they are, the sweeter, and the yellow seem to be sweeter than the red) and cucumbers (the smaller the better on these too).


I have also been known to indulge in Grain-free Biscuits from Food Renegade as sandwiches or open-faced sandwiches with Farmers cheese or an omelet.  I have it alongside loads of raw veg. and/or grapes or cinnamon apples cooked or microwaved with grassfed butter.  






As it gets chillier and cooler, wetter weather descends on Santa Cruz, I'll definitely be adding Heirloom Tomato Soup to my lunch repertoire.  

Snack

I often throw together something quick and take it on the road.  A roasted chicken leg and thigh, some home-roasted and salted cashews, and an apple is an easy meal-on-the-go.  This replaces that handy, delicious Perfect Foods bar I so often fell back on in the past.  Sometimes I'll switch this out with a couple hard-boiled eggs or leftover grassfed beef burger and sub carrots for the carb. 


Keeping hydrated is also something to think about, not just while pregnant.  Pregnancy dulled my love of teas, so I am down to water and this time of year, it can be tricky to guzzle enough cold water on cold days.

I used to like a can/bottle of coconut water post-workout as a great thirst-quencher addition to water with the added electrolytes, but I'll get over it.  I am not relying on even those probably minimally-processed, one-ingredient foods anymore.  Instead, I try to drink some lemon water with salty food or add a pinch of salt to lemon water to get electrolytes back.  I absolutely LOVE lemon water, but it does tend to make me thirsty for more--which is a good thing if I am dehydrated and just can't suck down enough plain, cold water.

Oh and while lemon seems acidic, it is actually a base to your body, so it can counteract some of the high acid load of meats and fruit as a base like veggies.  Founder of the Paleo Diet, Dr. Loren Cordain, has a wealth of information about the integral acid-base balance and how that super-acid diet is a recipe for metabolic disorder.  

For more on making your own sports drink for electrolyte replenishment, check out this post by Primal Girl in a Modern World: Easy Sports Drink Recipe (and skip the stevia--you don't need it). 

And a drink-snack:

When out and about on weekends or as a nice relaxing wind-down to the weekday, we make a trip to the local coffee shop Verve, which has become a destination for my husband and I.  Despite my love of their atmosphere, throughout my pregnancy I have had an aversion to coffee (which is fine since I shouldn't have caffeine anyway) and even my old favorite teas.  Instead of being lame and just sipping water there, I recently found a new love: the steamer--steamed organic milk with their homemade whip cream and a splash of sweetener (if any).  This is a fun indulgence for me at the coffee shop, and if you are in the Santa Cruz area and want the best coffee around, you HAVE to stop at Verve Coffee Roasters.  You won't be disappointed :)

Finally, check out your local meat market for some great ideas when you are stuck in a meat rut.  We have El Salchichero that specializes in grass-fed and pasture raised meats.  I absolutely love their chicherones (pork rinds) and have been known to indulge in their creative sausages as a change in the lunch/snack routine.  While not quite homemade, they are still local and use quality ingredients and I always cook the sausages, usually having them with eggs.  Quality meat definitely makes a difference!