Power Clean

Monday's WOD

Power Clean

3-3-3

73- 83-88(2)

then 3 round each for time of

15 deadlifts (105#)

20 box jumps (15")

100m run

1:38, 1:53, 2:26

Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.

mile + burpees

Saturday's WOD

Run 1 Mile

every minute do 5 burpees

16:46

Paleo Pancakes!!

1/4 cup almond meal

1/4 cup coconut milk

1 egg

(makes about 2 pancakes)

The mixture is pretty runny, so the pancakes are think. Pretty tasty!!

For thanksgiving Nick and I made paleo pumpkin pie which actually turned out pretty good! I also made paleo stuffing. Here's the links for the sites:

Stuffing-- http://www.lowcarbfreedom.com/2004/11/low_carb_stuffi.html

Pie Crust-- http://paleoblocks.blogspot.com/2009/11/paleo-recipe-pie-crust.html

Pie-- http://www.kellyfrankson.com/2008/10/paleo-pumpkin-pie/

Mile

Tuesday's WOD at VHS

1 mile run

8:21 (PR)

Last time was 8:34. I've been wanting to do this for a while so I figured I'd do it on my own today. I was sick again last week and have been really busy with school so its been hard for me to make it into CFV, and now with the holidays, its going to be a few more days before I'm back. Running on the track at VHS felt soooo nice. Usually went I'm done with runs the first thing I want to do is take off my shoes, but my feet didn't bother me at all today. Go run a lap, you'll love it

Monday

Monday's WOD

A1. High Bar Back Squat @ 30X0; 4-6 reps x 5; rest 120 sec

A2. Supinated Strict Pull-up @ 41X1; 2-3 reps x 5; rest 120 sec

B1. Overhead Squat Standing Hold @ 135lb/85lb; max time x 2; rest 120 sec

B2. Overhead Squat Bottom Hold @ 95lb/65lb; max time x 2; rest 120 sec

A1: 85, 95, 100, 105, 115 (10# PR)
A2: green band, blue band, red band (1), r-band (1), r-band (2)
B1: 40, 41
B2: 2, 17

Crossfit Goodland

Saturday's WOD

Crossfit Goodland's Grand Opening!!!

Team Mitchell (mom, dad and me)

15 min of

500 m row

15# burpee squat clean thrusters

1 person resting

total: 105 (number of burpee sct)

One person rowing, one person doing the burpees and one person resting at a time, rotate in that order)

Team workouts are always fun, especially with such awesome teammates!!

Dodgeball??

Friday's WOD

3 position power clean X 5

65-68-73-78-83

then Crossfit Dodgeball!!

4:30 class in action

First Girl RX'D!!!

Tuesday's WOD

Deadlift

3-3-3

165-175-180 (PR)

then "Annie"

50-40-30-20-10

Double Unders

Sit Ups

17:35

Double unders in the first 2 rounds were horrible but as I went on I was linking more and more. I'm just happy to do my first CF Girl RX'D!!

From the Paleo Diet Newsletter: Maintaining adequate levels of vitamin D is critical. Low levels of vitamin D have been associated with increased risk of death from all causes. Getting just 15 to 20 minutes of sunlight a day may be enough to convert a form of cholesterol in the skin into vitamin D. If you’re not getting adequate sunlight, we (the paleo diet people) recommend taking approximately 2000 IU of vitamin D per day.

(The Paleo Diet Update Issue: # 2009 – 43 / October 30, 2009)