Physical Training Log

I am a little bummed about my PT this week.  I have been nursing a really sore lower back.  It seems as though my lower back is making up for my super weak abs.  Thanks c-section.  I didn't do a single metabolic conditioning workout this week.  I stuck to my heavy lifts.  I am not sure how long this is going to go on.  Ice - heat - ice - heat - ice - heat.  That's my mantra.  Anyway, here they are!

Oh - stay tuned for an upcoming blog post regarding lifting heavy weights and putting on body mass.

Remember, the workouts listed below are a representation of what I completed this week.  Please consult your physician before beginning a physical training program.

Sunday, September 23, 2012

Deadlift (3 repetitions of each) – 65, 70, 80, 95, 110, 120

Tuesday, September 25, 2012

Press (3 repetitions of each) – 30, 45, 50, 55, 65, 70

Thursday, September 27, 2012

Back Squat (3 repetitions of each) – 45, 55, 65, 75, 90, 100

Two months down, 10 to go!

Month two is in the books!  Let me begin by apologizing for being an absentee blogger.  We’ve had family in town, my husband’s been out of town, and my baby had a crazy allergic reaction to something that almost landed him in the ER.  Needless to say, I’ve been a bit busy. 

As I reflect on month two, I have determined that my nutrition program has gotten substantially easier.  Most of my crazy sugar, gluten, dairy, and junk cravings have subsided.  I find it easier to select healthy, nutritious foods and pass on those I would regret eating.  In fact, sometimes I crave green beans.  Don’t get me wrong, I still have my moments.  If someone dropped off chocolate chip cookies on my doorstep, I would probably eat all of them in one sitting.  (Don’t even think about it Rebecca!)

As an aside, this month I decided to give up peanut butter, dried apricots, and raisins.  Each one was having a negative affect on my stomach.  The hardest to say good-bye to was peanut butter.  Tear!

My physical training program, on the other hand, has gotten harder.  This isn’t a bad thing, and is completely intentional.  I am pushing myself harder and trying to achieve personal records each time I hit the gym.  If I have a bad day in the gym, I acknowledge that it sucked and I move on.  I don’t beat myself up over it.  Everyone has bad days.

People always ask about my weight loss, so here it is.  I have lost more weight this month than I did last month.  Although I still have a bit of a new mommy tummy, my pre-pregnancy clothes F-I-T.  I feel like I am going shopping every time I step into my closet.  Euphoria!  More importantly, my husband told me he thinks I look fitter now than I did BEFORE I got pregnant with our son.  I am not sure any compliment could top that!

The bottom line is this, what I am doing is working for me.  It is hard and tedious and requires a lot of planning and diligence, but it works.  I am super excited to see how I feel in 302 days.   

If you like the shirt above or others I have previously posted, you can find them for sale at http://www.lifeasrx.com/.  

Physical Training Log

I am super proud of myself for completing all of my workouts this week! I've had a lot going on recently, so finding time to workout has been difficult.  Due to other commitments, I completed my workouts early this week.  Here they are!

Remember, the workouts listed below are a representation of what I completed this week.  Please consult your physician before beginning a physical training program.

Saturday, September 15, 2012

Deadlift (5 repetitions of each) – 65, 70, 80, 90, 100, 115

Thrusters (20 pound dumbbells) x 7

Ball slams (25 pound ball) x 7

Row x 250 meters

Complete as many rounds as possible in 10 minutes, while maintaining good technique

= 4 rounds

Monday, September 17, 2012

Press (5 repetitions of each) – 30, 45, 50, 55, 60, 70

Run to the neighbor's mailbox and back

Row x 500 meters 

Complete 4 rounds as quickly as possible, while maintaining good technique

= 17:27

Wednesday, September 19, 2012

Back Squat (5 repetitions of each) – 45, 55, 65, 70, 85, 95

Burpees x 5

Thrusters (20 pounds dumbbells) x 5

Complete as many rounds as possible in 10 minutes, while maintaining good technique

= 9 rounds + 5 burpees 

* Here are two demonstration videos for thrusters.
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
http://www.youtube.com/watch?v=BNTW7B09VJg

* Here is a demonstration video for ball slams.
http://media.crossfit.com/cf-video/CrossFit_BallSlams.wmv

* The distance to the mailbox and back is approximately 1/2 a lap on the track.

Physical Training Log

Here is my physical training log for the week of September 9, 2012.

R-E-S-T!  That's right, I took the week off.  I am currently on a training cycle of three weeks on, one week off.  This week has been wicked hectic, so I was thrilled I didn't have to spend any time in the gym.  I will be back at it next week, and am looking forward to hitting it hard!

As a small aside, I've been reminded recently that there are always going to be haters out there doubting what you do, trying to make you feel like your accomplishments are insignificant.  People lash out at what they don't know because they are afraid of looking foolish.  All I have to say is, don't bring your haterade up into my space!    

Physical Training Log

I have decided to switch it up on the blog!  I am going to start posting my workouts on the main page.  In the past, when I would put them in the "physical training log" tab, I had to type over the workouts from the previous week.  Now there will be a record of the workouts I complete, along with any videos I have attached demonstrating technique.  If you liked a workout from two weeks ago, you will be able to go back in the archive and check it out again.  I will do my best to add my physical training log to the main page every Friday.

Remember, the workouts listed below are a representation of what I completed this week.  Please consult your physician before beginning a physical training program.

Sunday, September 2, 2012

Deadlift (5 repetitions of each) – 65, 75, 80, 100, 110, 125

Dumbbell snatch (25 pounds) x 10

Wall ball toss (8 pound medicine ball) x 30

Run to the neighbors mailbox and back

Complete 3 rounds as quickly as possible, while maintaining good technique

= 10:21

Tuesday, September 4, 2012

Military Press (3 repetitions of each) – 30, 40, 45, 55, 65, 70

Medicine ball cleans (20 pound medicine ball) x 7

Burpees x 7

Complete 7 rounds as quickly as possible, while maintaining good technique

= 9:35

Thursday, September 6, 2012

Back Squat (5 repetitions of each) – 45, 50, 60, 80, 90, 100

Kettlebell swings (44 pound kettlebell) x 10

Run to the neighbors mailbox and back

Complete 7 rounds as quickly as possible, while maintaining good technique

= 9:46

* Here is a demonstration video for a dumbbell snatch.

http://media.crossfit.com/cf-video/CrossFit_DBSnatch.wmv

* Here is a demonstration video for a wall ball toss.

http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv

* The distance to the mailbox and back is approximately ½ a lap on the track.

* Here is a demonstration video for a medicine ball clean.

http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv

* Here is a demonstration video for a kettlebell swing.

http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv

Paleo Bread

One fine morning, when I was wasting time trolling on Facebook, I saw an advertisement for Paleo Bread.  The Facebook page for this product peaked my interest, so I went to their website (http://www.paleobread.com/).  I was ecstatic when I saw that both varieties of Paleo Bread contained only six ingredients.  Paleo Bread comes in two varieties: almond and coconut.  The almond variety is made with almond flour, while the coconut variety is made with coconut flour.  Each of the remaining five ingredients are the same.  I chose to order the coconut Paleo Bread, as it has fewer calories per slice.  I was having a wicked bread craving, so I happily ordered my bread on August 11.  By the time it arrived on August 29, I was over it.  I was disappointed by the lag time between ordering my bread and receiving it. 

My bread arrived in a small box with a neon sticker on the outside indicating that it must be frozen upon arrival.  I was home when it arrived; had I not been, it would have sat on my sweltering porch for a few hours and probably would have spoiled.  My disappointment in the amount of time it took for my bread to arrive didn’t stop me from tearing the package open immediately.  The loaf was made up of 17 small slices.  When I took the first piece out of the packaging, I noticed it was extremely soft and almost melty.  I would attribute this to the heat, and its trek across the United States from California to Georgia.  

I ran to my kitchen, dusted off my toaster, and toasted a piece as fast as I could.  TOAST!!!!  Unfortunately, I was disappointed again.  The crust toasted, but the middle remained soft.  I wanted toast so badly that I toasted the heck out the bread, and the middle never toasted.  Bummer!  The only way I could get it to “toast” was to grill it in a skillet, as you would a grilled cheese.  A Panini press may work too, but I don’t have one. 

The bread doesn’t have a strong flavor.  Don’t be afraid, if you order the coconut as I did, it will not taste like coconut.  It tastes like what you pair it with i.e. peanut butter, butter, deli meat, etc.  I couldn’t get over Paleo Bread’s texture.  It is very dense and chewy in a strange way.  On a positive note, it does hold together nicely to make a sturdy sandwich. 

I would rate this bread a 3 out of 10.  It just didn’t work for me and I really wanted it to.  It has sat in my freezer untouched for several days now.  Sorry Paleo Bread!