Weighted Dips

Today was my first Crossfit in a week. And of course I look and it involves dips. I loathe dips. Really I loathe them because I don't think I'm good at them. Well today during the strength part of the workout, I not only worked up to unassisted dips but I even added weight!!! Granted I only added  5 and 10 pound but for me that was huge! I was wicked proud of myself. Maybe now that I've gotten over the "I can't do this," I might actually start to enjoy dips.  

However, during today's workout, I used a band to help me with the dips. I used the least amount of resistance but my arms were burning by the end of round 1. 

Today's WOD 

21-15-9 

Dips

DB swings 

*after each round! complete a 50 foot bear crawl 

That was one helluva welcome back to Crossfit! On a good note, I was informed today that there will be a Red Sox spirit contest during the World Series. I tried pleading that my Red Sox tattoo counts as the most hard core spirit around. The winner gets fish oil, a jump rope and new deadlift socks! You know I love a good challenge, especially one that involves dressing up and a theme! (Spirit pictures posted to follow). 

My permanent Red Sox spirit. 

UConn Homecoming and Cheating

So, you may have noticed that I haven't posted in about a week or so. Honestly, last week, I had zero motivation. Between school and field hockey, I couldn't drag myself out of bed in the morning. While I did not work out, I did continue to eat paleo. I didn't do any fancy meals. Mostly standard meals that I had in my fridge or freezer and didn't require too much effort. 

Today was my first day back at Crossfit. Thank God it was a strength day. It seemed more like an ease back into Crossfit. (If it is possible to "ease into Crossfit"). We did hang power cleans and dips. My dips are getting better. I can do them unassisted! No more bands for me! I really like power cleans, so those were fun and I push myself during this. 

Now, this weekend was UConn homecoming weekend. (Aka my favorite weekend of the year!) My college roommates and I meet up and tailgate and enjoy the game. UConn football is actually terrible this year but who cares! It's so much more about the company. It's the only time during the year when we are all together at once. It makes me miss them so much but it also makes me greatful that I met such amazing people during my four years. The game was on Saturday against University of South Florida. The weather was perfect! (Note: during my undergrad years, homecoming always consisted of torrential downpours. Since I graduated: perfect weather!)

sorority sisters and I inside the stadium

The girls from the Boston area stayed in a hotel for the night and on Sunday we went back to campus to explore. So much as changed in our 5 years since we graduated and yet so much has stayed the same. We even found a lecture hall that was open and sat in it, for old times sake! (Lame, I know!) We also went on a shopping spree at the campus bookstore. Last year, UConn redesigned the mascot, Jonathan the Husky, so obviously, we had to buy all new husky gear! 

 true words. husky for life.

making our own campus tour 

As far as my eating goes, I totally cheated Saturday and Sunday. However, totally worth it. I wouldn't change that decision. My body hated me (for several reasons) come Monday. But last night I did my weekly cooking. I cooked some chicken and that turkey artichoke meatloaf. I also cooked up a ton of greens and veggies to have for the week. 

roomies. besties. 2008.

Lurong WOD #4 and Turkey Meatloaf

As I mentioned in earlier posts, this week was what I call "benchmark week" at Crossfit. It means we do a different benchmark workout each day to track improvement over time. We do this every 3 months. Monday was Crossfit Total, Tuesday was Helen. Thursday was supposed to be Fran, however the Lurong Challenge WOD #4 involved thrusters, so we could substitute WOD#4 instead of Fran. I would do anything to skip Fran. (Fran is sets of 21-15-9 of thrusters and pull-ups).

Lurong WOD #4
50 Thrusters
50 toes to bar (I did level 2, it was ab-mat sit ups)

I did not want to do this workout. Mentally thrusters kill me. I feel defeated before I even start the workout. Once I get started, I actually don't hate thrusters (notice I didn't say "like"). I think anything where I drive from my hips, I can mentally tackle. I visualize myself pushing up form the hips. I tend to use visualizing as a strategy during most workouts or tough lifts. My coaching friend makes fun of me because I am constantly telling my field hockey girls to visualize themselves doing something correctly. But I'm telling you, it works!! It's half the battle! You need to think successful for it to happen!

Food Related Things...
So, I have been on the lookout for new paleo recipes. The past few crockpot recipes left much to be desired. I mean, I ate them but I probably wouldn't make them again. I just wasn't a fan of the flavor combinations. However, I came across this recipe for artichoke meatloaf. Artichokes. Now you're talking my language. I had a love affair with artichokes many years ago. I would eat stuffed artichokes, artichoke hearts, grilled artichokes, artichoke dips... well, you get the idea.

Now usually, I am NOT a meatloaf person. I think of dry meat that looks like bread that you need ketchup for (and I do NOT like ketchup). Well this, my friends, is not your mother's meatloaf. It's moist and tasty. The artichoke flavor totally shines through. I can't wait to go buy more artichoke hearts so I can cook it again! Like, seriously, delish! (Although, the picture doesn't do it justice)

Crossfit Total and a Crockpot

I hope everyone is making through the week. We are almost at hump day. (Which, thanks to that annoying camel commercial, is my students' favorite day. Luckily, I laugh every time they ask what day it is). 

I've been trying to find new recipes for my crockpot. It's that type of year when I barely have time to sleep, nevermind come home every night and cook. I'm getting better at preparing on Sundays but my Crockpot is for my mid-week meals. I wrote on Sunday that I was trying a "peanut" sauce recipe in the crockpot. Well the recipe called to coconut aminos and I think I put too much in because it was soooooo salty that I couldn't taste anything else. However, I am NOT a salt person. Like I rarely crave salt. (Sweets are my weakness). So that might have something to do with it but I don't even want to post it because it was gross. However, I am giving the Crockpot another chance. Right now ginger apple pork recipe is cooking away and will be ready to take for lunch tomororw. My fingers are crossed. 

It looks good so far...

Also a woman at class today told me about paleo short ribs for the crockpot, so I am all about trying those! 

Crossfit Total

This week is what I call "benchmark week." It's when we do a bunch of different benchmark workouts to show (hopefully) improvement over time. 

Yesterday we did Crossfit Total. If you are not familiar with it, you can read more about it here. Basically, you find your one rep max for back squats, press and deadlift. It is untimed, but it has to be completed during the same workout. 

My lifts for yesterday 

Back Squat-- 150# (PR baby!)

Press-- 63# (PR, but wimpy, I know. Something about this lift still intimidates me)

Deadlift-- 175 (PR baby!!! I'm on my way of working towards my goal of 200#) 

Overall, I was very happy with my lifts from yesterday. I was most excited about my deadlift. Three months ago my numbers were a lot lower. It's all about progress. Just to think... I walked into Crossfit Mass only 6 months ago. I wonder what another 6 months will bring... 

Happy eating and lifting! 

Entering Week 3 of Paleo

As you many have noticed that I did not blog much this week. With away night games all week plus my field hockey spaghetti supper, I've been phyically and emotionally drained. I only went to Crossfit once this week. (sad face). However, after canceling practice on Saturday, all the coaches and players were able to revitalize and rejuvenate as we enter into our second half of the season.

 My Fall Family

My Diet Lately

 In all honesty, I cheated the night of the field hockey pasta dinner. Its not that I was missing or craving pasta, it was the sweets and the snacks that I cheated on. But other than that I've been a clean eating machine. My new flavor obessesion is ginger, so all my recipes this week have ginger in them. Currently in my crockpot is a paleo version of "peanut" (almond) ginger chicken. Once I taste it, I'll post it on here. 

Great news! I found bacon that doesn't have sugar or nitrates. And its available at my regular Market Basket!! 

I have definately noticed that I am eating a ton more vegetables. Like I said, the only thing I really miss is the desserts and chocolate. Any suggestions on how to make something chocolate-y and paleo?! 

First Lurong Challenge WOD #1

In order to fit the Lurong workouts in, we had to go on Saturday to do the first one. I had field hockey practice prior to going to Crossfit. (Field hockey got me really aggravated so I had a lot of anger to release which turned out to be a good thing). As I was driving to Crossfit, I had knots in my stomach. I was dreading the workout. Let me share the workout with you and then I will talk to you about the knots in my stomach. 

LuRong Challenge WOD #1- Triplet Teaser 

21-18-15-12-9-6-3 for time (18 min time cap)

I did Level 2 (the middle level) which was 

14# Wall Ball

65# Deadlift 

16 in. box jumps 

I did not finish in the 18 minute time cap. My time was 18:48. Needless to say it was brutal. I was dreading the wall balls. They scared me. The other exercises, I could make a strategy for and I knew mentally, I could it, but something about the wall balls. I almost turned my car around. (But I knew everyone would yell at me for not going!).  And, just as I expected, the wall balls were awful but I got through it. And I don't have to think about it again for another 7 weeks and hopefully I will improve. But today, my legs are burning!!!  My quads are on fire. (Sung to the tune of Alicia Keys "This Girl is on Fire," obviously). I had a nice date with my foam roller this morning. 

Sunday Cooking

Today was a crock pot day. My legs were on fire, I needed to do some real cleaning and I had a ton of correcting to get done. I decided to make Thai Coconut Chicken Soup. The flavors were totally different than what I am used to. It was sweet and spicy at the same time. Very delicious and very filling. I would definitely make this again. I also bought a ton of fruit and veggies for snacks this week. 

Soup base

Add the veggies and chicken

Ready to serve

Delicious 

I'm looking for some paleo-friendly desserts. Do you have any suggestions? I have a sweet tooth and I feel like I need something sweet after my meal. 

Everything Tastes Better With An Egg

Prior to this every hearing of the paleo lifestyle, my food motto was "everything tastes better in a sandwich." Thanksgiving dinner: better in a sandwich. Meatloaf and mashed potatoes: better in a sandwich. You get the idea. I still whole-hearted my believe in this theory but I'm trying to be healthier. 

Sincer going on this challenge, I've come up with a new motto: Everything tastes better with an egg (or two). I came up with this motto tonight as I was dreading making dinner. I had just arrived home from field hockey practice. By the time I took Rocco for a walk, did some laundry and cleaned up living room enough to see the floor, it was 8:00. Where did the time go?! 

I looked in my fridge and I felt like I had nothing to eat and no desire to cook. I spotted some leftover taco meat from last night. However, I was sick of tacos. I had them for dinner last night and lunch today. So I decided to add a few eggs to the taco meat and call it a "scramble." It sounds so fancy when I call it a scramble. It was at this moment when I realized that I make a lot of these scrambles. And that's when I declared my new motto. 

Today's WOD 

This morning I forced myself out of bed to crossfit this morning. The skill for today was thick grip floor press. Have I told you how much I loathe the think grip? Anyway I got up to 70#! That's a lot for me. My arms usually have no strength. 

After that, the main workout:

12 min AMRAP

5 pull ups 

10 push ups 

15 DB swings 35/25

I did this scaled so my rounds were 3, 6, 9, respectively. However I was pumped that I did real push ups and the prescribed weight for the dumbbell swings! I'm still doing body rows instead of pull ups though. But I'm really going to work towards doing an unassisted pull up. It's been on my goal list for over a year...from when I used to workout with my old trainer! 

And just because... 

Rocco with his new stuffed toy that he ripped apart. 

Happy Thursday! 

Maureen 

Paleo Challenged Has Begun!

Hey Friends,

It's official. The 60-day LuRong Paleo Challenge has begun! By nature, I'm highly competitive. So when my Crossfit coach said the word "challenge", I was sold. I went home and impulsively signed up. Only after signing up did I realize what I signed up for...

I thought it was simply 60 days, paleo, got it. Well it is... but there's more. They have specific workouts to be completed within a certain amount of weeks and it needs to be logged by your Crossfit coach. They sounded great...in theory. I looked at the workouts on Sunday and they are brutal!!

Here they are:
WOD #1 (with an 18 minute time cap)
21-18-15-12-9-6-3
Wall balls
Deadlifts
Box Jumps


WOD #2 (12 min time cap)
100 Burpees
100 Kettlebell Swings

WOD #3 (5 min time cap)
Descending Ladder Hang Power Cleans
Ascending Ladder of Shuttle Sprints

Brutal right?! I'll let you know more about them as I go through them.

Another part of the challenge is logging your food. There is nothing fancy about the diet, simply strict paleo. (But not as strict at the Whole-30) The main thing here for me, is food prep. I really need to dedicate Sunday to prepping for the week. This week I made a delicious shepherd's pie that I adapted from Rachael Ray's recipe. It was even more delicious as leftovers with an egg on top!

A little summer squash, peppers and onions

Mashed sweet potatoes

Mix it all together.

Bake it. 

Enjoy! 

Do you have any paleo recipes that you swear by? Any easy weeknight meals? I'd love to hear them. 

Morning Bevvies and WODs

I'm finally feeling like I'm in a schedule and I am not feeling wiped out at the end of the day.

This week's WODs have been all about Tabata. (Tabata is a type of workout where you do an exercise for 20 seconds, then rest for 10 seconds, and repeat for a total of eight rounds). When I first introduced to tabata, I loathed it but I have learned to not hate it. (Notice I don't say "love it"). Now, I can push myself for that short amount of time. 

Monday's WOD Tabata Mashup 

20'' box jumps

Push Press 95/65# (I used 45#)

Today's WOD also included tabata but it was more about shoulder rehab and low intensity. We began with strength skill work.  It started with weighted thick-grip pull ups. Those were BRUTAL! And this is coming from a girl who can't do a pull up so it was heavily modifed but it was still terrible. The thick grip makes it a million times harder!! 

After that was followed by weight dips. While my dips weren't weighted (because I still work with the bands), I did my first set of 3 dips without a band! Woo hoo! I did a little victory "woop woop" this morning. 

Tuesday's WOD Tabata Mashup-shoulder rehab style

Face Pulls (using a skinny band)

Push Up Plus (these are push up using only your shoulders. They felt weird, but my shoulders were burning)

In other Crossfit news, it is one week until I begin my 60-Challenge . I'm getting all my junk-food eating out of my system...which probably isn't the best strategy but whateve. 

Post workout, I go home, shower and leave directly to school. From school, I go right to field hockey. To say I carry a few bags with me is an understatement. Some affectionatly call me "the bag lady." I also realized this week, that I carry around a LOT of beverages. Take a look at all the different drinks I brought with me yesterday. 

coffee, water, protein shake, BCAAs

Happy Tuesday! 

Maureen 

Sunday Meal Prep and Football

After my first week of school and field hockey, I was completely wiped out this weekend. To add to it, my allergies are starting to kick in. I'm not too sure on what I'm allergic to but I know that my eyes are constantly itchy and I keep sneezing. I spent most of my weekend getting ahead on school stuff and relaxing. My field hockey games begin this week which mean that my schedule gets even crazier. I know that means that I should prep my meals like whoa, but I just can't find the motivation.

So today, I made NomNomPaleo's Tandoori Chicken. Not only did it sound delicious, but the first two words in the title were "super easy." 

As the title says, it was super easy. And it tastes delicious. I figure this will last me until Wednesday. I have all the ingrediants to make Rachael Ray's Sweet Potato Shepard's Pie from her new magazine but I have no desire to make it today. 

I did want to make chocolate covered bacon today but when I went to melt the chocolate in the microwave, my microwave started sparking. (Eek!) I guess that will have to wait until another day. While we are on the topic of bacon, where can I find bacon that isn't cured using sugar?? I've looked at my local grocery store for it but everything has sugar in it!! (And one week til my 60-day paleo challenge begins.)

Anyway, today marks the beginning of football Sundays. My Patriots play the Bills today. I ususally have a crowd over but today is very low key.  It's just me and Rocco. 

Since the next 2 months, I will be on my paleo challenge, I'm looking to clean up a few of my favorite Crock-Pot recipes. Any suggestions would be great :) 

PRd My Front Squat baby!!

Today was the first day of school (for the teachers, kids start tomorrow). I wasn't sure if I was going to go to Crossfit this morning because it was the first day but I woke up and saw that the workout was just strength, so I rolled out of bed and left. When I arrived, there were A LOT of people for 5:30 am! And when I say a lot of people, I mean 10. Haha! But when it's usually half that amount, it's a lot. And it's so early!

Today's Strength Work Out: 

Front Squats
1-6-1-6-1-6

Thick Grip Floor Press
4-4-4-4

We started working up to our last recorded one rep max for front squats. That was the first real set. I started at 103. Then we dropped the weight 20% for the set of 6. I dropped to 83 pounds. Then we added 5 pounds to the first set. And then 5 pounds to the 6 rep set. All in all, my weight for the sets were 103-83-108-88-113-93.  113 WAS A PR, BABY!!!! I don't care about the awful bruises that I will have tomorrow. It was a great day to start off the new school year.

Here is me doing the set of 6 at 83 pounds. I know I still have to work on my depth. I tend to think that because I am short that I can cheat and not go allllll the way down.



I don't really have much to say about the thick grip floor press because I'm not a fan of anything that isolates my arms. My legs are so much stronger.

And here is another video of me playing around at school. I just wanted to see if I could do it. I'm def not showing this to my kiddos because I'm pretty sure I would have a few adventurous students who would try this and probably hurt themselves. 

Happy Tuesday! 

Weekly Food Prep

This week will mark the beginning of a new school year. While I still get back to school nightmares, I love this time of year. Anything is possible and my students start with a clean slate. My coaching season has also started. All of this equates to basically not being home during day light.  (I go to Crossfit for 5:30, come back, shower, cook breakfast, head out the door to school, go to field hockey practice or game, then home). It also means that I bring a cooler full of food to school with me on most days. My goal during this time of the year is to prep most of my food on Sunday.

This week, I made 6 hard-boiled eggs. (I just realized this past year how much I enjoy hard-boiled eggs.). It's a quick after-school snack and it can be easily eaten in the car or on the bus to a game. It helps get to me the next meal.

I made a bunch of chicken. I made some strips to throw in salad and some chicken breast for lunch or dinner.

I hate when my meals get boring and monotonous, so I made this salsa to spice it up! I was at a bachelorette party a few months ago and one of the girls made this salsa and I fell in love. I put it on everything. AND IT'S SO EASY!! It's diced up pineapple, jalepenos and a pinch of salt. DELISH!

 Finally, I needed some easy veggies. This week I went with broccoli. Nothing really exciting here.

Since tomorrow is a holiday, I will put everything into tupperware tomorrow for the week. I even pack my lunch in my lunch box the night before. 

Happy cooking this week! 

Yesterday's WOD and New Gear

Yesterday was a tough to force myself to go. I should mention that I go to Crossfit at 5:30 am, even on my vacation. The class is relatively small and it's mostly women and I like it, so I force myself to get up that early even on my days off.

Yesterday we started off the day with a 100 foot spider crawl. Whenever I see spider crawls, I always imagine myself as Spiderman scaling a wall. (However, I can't seem to get my butt down that low). After that we moved right into the WOD.

Yesterday's WOD

6 Rounds 
Goblet Squats
1 handed DB Push Press

We did each exercise for one minute. The clock did not reset or stop between exercises. After the two-minute round, we had a one minute break. We were counting reps. I ended up getting 248 for reps. The prescribed weight for women was 25 pounds. However, yesterday we found our 1 rep max for dumb bell presses and I only got 30 pounds. So, instead, I scaled with 15 pounds. It was really light for the squats but after the first two rounds, it was a struggle for the push press, which is what I wanted.


After Crossfit, I was running errands and such. I'm still trying to get ready for the first day of field hockey and the first day of school. I ended up having dinner at my parents house because my lovely dog, Rocco, decided to be sneaky and eat all of my grilled chicken off the counter!! Well my mother and I went shopping and I scored the most amazing racer back tanks. Check them out!

How amazing are these?!?! Wonderwoman AND Zach Morris and AC Slater. I mean, you can't get better than that!! I'm so pumped to wear them to both field hockey and Crossfit!! 

Hope you're having a wonderful Wednesday. 

60-Day Paleo Challenge

I am starting to blog again to track my performance on this 60-Day Paleo challenge that I just signed up for. After this summer of fun, I had planned on doing a 30-day reset on my own but I went into Crossfit this morning and my coach was talking about it. So I went home and impulsively signed up for it. It begins September 16. 

This should keep me accoutable for my food and workouts during field hockey season. (Yes, I coach high school field hockey in the city next to me). If you are interested in signing up 60-Day Paleo Challenge

Here goes nothing...