Fabulous Food & Fitness Friday

We had a professional development day yesterday so I was able to sleep in a bit and get in a solid morning workout.  After my less than desireable run on Thursday, I was ready to get out there and come back strong.  I’d like to say that I decided to run tech-free because I wanted to focus on running, but I actually made a mistake on my iPhone wifi settings and am almost out of my monthly data and totally forgot the GPS watch.  I pretty much knew the mileage of my route, but used myfavoritrun.com to verify that I did a 5K in 30 minutes, including stopping for traffic.  I didn’t feel amazing, but it felt good.  I didn’t have the desire to stop like I did on Thursday so that’s a plus!

It took me a while to figure out what I wanted for breakfast, but I made a batch of Oatmeal Minus the Oats with a big blob of sunflower butter.  I had a ton of errands to run, some with coworkers, so I took a cup of iced coffee with me sweetened with one packet of Stevia and some SO Delicious Hazelnut ‘creamer.’

We had lunch at a local restaurant, Little Havana, which has amazing mojitos and a great patio.  I passed on the mojito, but really enjoyed my Papaya Salmon Salad: “Grilled salmon fillet on a bed of mixed greens with tomatoes, cucumbers and sunflower seeds drizzled with a papaya vinaigrette and finished with queso fresco.”  I finished every last bite!  It was refreshing and left me feeling satisfied, but not too full.  I had an apple and a larabar in the afternoon and went to CrossFit.

As soon I saw the WOD, I knew it would be a tough one for me based on the format.


Air Squats
* Run 200m every 3 minutes *

If you take too much of a break, you’ll be running a ton and it’ll seem like it never ends.  I had anticipated it would take me about 25-30 minutes, and I knew a lot of it would depend on how the first chunk of 50 went.  I was able to finish the first 50 pull-ups and air squats in the first 3 minute block so I felt optimistic from there!  I think I lucked out with timing, because I feel like the runs came at the perfect time and I would just finish something before the run so my arms had enough of a break before the next set of pull-ups.  I was the first one finished at class (and at the box so far that day) with a time of 16:59.  I ran a total of 5 times + the warm-up for a total of 1200m.  My criticism of myself is that I may not have gotten full extensions at the top of the air squat.  I was rushing to get some of the sets finished before a run and I think I went down too fast.  I realized it on the set of 30 and tried to hold myself more accountable for the end.  I want to make sure I practice good movement standards so that I never hear the words “No Rep” during a competition.  That’s the worst!

I was elated about the workout, but my hands were not. I ripped (again) on both hands (again) in the exact same spots as last month.  Luckily it was on the set of 20 and I felt OK finishing the workout, but I almost cried when I washed my hands.  Have you ever showered with plastic bags on your hand?  That’s not fun 🙂

I had to chaperone the Prom last night so a few of us met for dinner before hand.  I had a glass of wine, a small slice of brown soda bread, and a burger (without the bun) topped with avocado, bacon, lettuce, tomato, onion, and a side of broccoli.  There was a ton of food at the dance, but I settled for a plate of raw veggies with some spinach and artichoke dip and two handfuls of trail mix with yogurt covered raisins, raisins, pumpkin seeds, almonds, peanuts, and chocolate.   I don’t know if I could have stayed up until midnight without it!

Now that I look back on it, yesterday was a fabulous day on all fronts 🙂

#Weekly14: 12.945

#220beforeIDo: 133.925


6 responses

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    • Thanks for the feedback. I assume you are talking about the post with the videos on muscle-up progressions? I’m not a certified coach nor can I complete muscle-ups so I don’t consider myself to be an ‘expert’ on the subject. Since I’m still learning, I thought I would share some tools that I was utilizing in my learning process.

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