Saturday, January 22, 2011

Hard Work and No Play

The "No Play" is sort of a lie. I consider going to the gym "play" because I suppose I am some sort of wacko. Anyway, the last few days have been very hectic at all angles, hence the lack of updates.

I have been working hard at all those fun things in life. You know, work, chores, school, etc. Some are easier than others. I did have the fun job of calling the leasing office every day this week to badger them about the washer they were supposed to have delivered on Tuesday. We got it yesterday. My patience was running thin by Thursday, because, for some reason, we create an inordinate amount of laundry for 2 people and I was running out of quarters to do them in the shared machines. They delivered it yesterday. I am kind of convinced that they just gave us our old machine back, but we'll see in the first load today.

Anyway, I worked out 5 days in a row this week and that is never a good idea for me. I took a rest day today, even though I like to go on Saturdays to see all the people I don't get to see during the week! I just couldn't do it this morning because I felt like this:


Except that I am a girl.

Friday, January 21


For Time:
21-18-15-12-9-6
Double Unders
Burpees
Box Jumps

This one was harder than it looked. The Double Unders were actually the easiest part. I know, right? I am thisclose to being able to do consecutive Double Unders. The Burpees weren't too bad and I used the 24" box for the jumps. I finished in 19:35.f

Thursday, January 20


Shoulder Press and Back Squats


For Time:
50-40-30-20-10
Sit Ups
Back Extensions

I managed to do my 3 working sets of 5 reps at 75# for shoulder press. It is what I did last time, but I failed during my second set. Next week I will try 80#

I went lighter on the Back Squats because my legs were tired. I did my 3 work sets of 5 reps at 165#. Last time was at 175#. I am not going to worry about that too much.

The rest of the workout was great. I was specifically looking for something to give our bodies a "rest" because I felt beat up, so I was pretty confident others felt the same way. I came across this WOD on the main site and thought it would be perfect. It was meant to be done on the GHD machine, but we only have one, so we used Ab Mats. I finished in 8 something. My abs felt GOOD!

Wednesday, January 19


Cindy


AMRAP in 20 minutes of:
5 Pulls Ups
10 Push Ups
15 Squats

Cindy is always a challenge. I did 14 rounds but I did modified Push Ups and halfway through I ripped a callous and switched to assisted Chin Ups so as not to rip any others. Ripping one is bad enough, I was not about to sacrifice my skin just for one more round of Cindy. Probably not a good CrossFitter's Creed, but seriously, losing all your skin hurts. Even with those modifications, I still got a great workout!

Tuesday, January 18, 2011

Fortress of Solitude

It's a bird! It's a plane! It's...
This is basically what my car looked like this morning at roughly 5:30am when I went to teach the morning classes. As I skated across the parking lot and tried to defrost my Fortress, I realized that it was all for naught. Even if I did chip my car out in time, there was no way I could safely get to the gym, so, alas, I cancelled morning classes. I hope the AM All Stars aren't too mad!

Because of yesterday's WOD, we decided to do Deadlifts and Bench Press today.

For my 3 Bench Press work sets of 5 reps, I did 120#. Some of them were ugly, but some of them were ok.

Deadlifts were MUCH better. I did my 1 work set of 5 reps at 215# and they felt great. I an pretty sure I can  go up even more next week.

We did a "quick" met con afterward.

3 Rounds
500m Row
3 Rope Climbs
20 Reverse Grip KB Swings

The Row wasn't bad at all. I tried to keep a steady pace for all the rounds and managed to do a pretty good job. I am unable to do Reverse Grip KB Swings because they irritate my elbows in bad ways, so I did 20 1-handed Swings on each side. The Net is not up yet, so I had to use the knotted rope. I avoid the ropes like the plague because I am just plain terrified of heights. With the net I feel like I am safer because if I need to, I can wrap my arms and legs in the net and be safe. There is no such feeling with a rope for me. I did it. It wasn't pretty, but I did it. I didn't time myself. My goal was just to get through it and not die. Done and done!

via nataliedee.com

Monday, January 17, 2011

Da Bear!

Pick up those dumbbells NOW!
Today was a bear of a workout. Thank goodness because that is what it is called. No surprises.

Monday, January 17


The (Dumbbell) Bear Complex

15 minutes, each minute on the minute of:

5 Reps:
Deadlifts
Hang Cleans
Thrusters

You have to do these in order, so you can't do 5 Deadlifts, then 5 Hang Cleans, then 5 Thrusters. It has to be one after the other and don't cheat on the Hang Cleans. Do the full Deadlift and then do the Hang Clean. Remember, it is a FULL squat. As you stand up, use that momentum to get the dumbbells over your head, like a Push Press. The faster you do five reps, the more time you have to rest. Talk about some motivation!

I used 25# DB for the complex and I tried very hard to keep the same pace the entire time. I managed to keep it up, but the last few rounds I did a little slower. It was good! I remember when I started CF, I could barely use a 10# DB. Then we rowed a 2k. My goal was to finish in around 8 minutes. I did.

For some sick reason, I decided to do the whole thing again with the 7 am class. This time I used a 15# DB. It was much easier. The row took me about the same time as well.

Overall today was bear-y good!

Sunday, January 16, 2011

Polish Moroccan Chicken

There's a Polish Moroccan Friendship Forum. Who knew?

DTM and I have been experimenting with some Paleo/Primal Blueprint recipes and we came across one in The Primal Blueprint Cookbook by Mark Sisson with Jennifer Meier. I am not claiming to be a nutritionist, but The Primal Blueprint is slightly different from Paleo in that the recipes do call for dairy, like butter and cream, but they also encourage you to use the healthiest fats you can. For instance, ghee butter is preferred over regular butter and coconut milk is better than heavy cream. What I really like about The Primal Blueprint is that you don't need a ton of strange ingredients to make you meals tasty. I sometimes feel like Paleo can get that way, so I stick to easier recipes meaning we don't have a lot of variety in our diet.

Anyway, we tried a few recipes out of The Primal Blueprint Cookbook and haven't had a bad one yet. Our newest favorite is called Moroccan Chicken. After the first batch, I tweaked the recipe to suit my tastes and here is what I came up with:

Polish Moroccan Chicken

Ingredients:

2 tsp Olive oil
1 Onion, diced
3 Garlic cloves, diced
1/2 tsp Turmeric
1/2 tsp Cinnamon
1/2 tsp Coriander
1/2 tsp Cumin
1 1/2 tsp Paprika
2 Chicken breasts, cut into 1 inch pieces

1 14.5 oz can of Diced tomatoes in juice
2 cups Water
1/2 cup Cilantro, finely chopped
1/4 cup Mint
Juice from 1 lemon

Instructions:

1. Saute onion, and garlic until soft and lightly browned,
2. Add spices and saute another minute
3. Add chicken, tomatoes, water, and cilantro and simmer with a lid for 30 minutes.
4. Take the chicken out of the mixture and set aside.
5. Using an immersion blender, blend the tomato mixture into a sauce.
6. Stir the mint and lemon juice into the sauce.
7. Serve sauce over chicken.

You can serve any veggie with this. We have had steamed cauliflower and asparagus with it. I preferred the cauliflower because the sauce tastes really good with it.

Unfortunately, I don't have any pictures!

Check out more information on The Primal Blueprint here. Buy the cookbook! It is great. ESPECIALLY their brussel sprout recipe. I KNOW! Brussel sprouts?!?!?!

Rage Against the Washing Machine

Don't be fooled. Not all washing machines are this nice.
Our washing machine has been on the fritz since we moved into this apartment. We really don't know why, but every couple of loads, it dumps large quantities of water on the floor from the bottom. It only happens during the first spin and not after. The Maintenance Guy has come to look at it several times and has told us each time that nothing is wrong. Um, ok. Water flooding the kitchen every other load is totally normal. Thanks, MG! So we just gave up and used towels to soak up whatever it spewed, creating even MORE laundry for me. Yipee.

Enter yesterday, a normal Saturday here at the Bukowski household. I just put in the first load of the day since the Laundry Fairy refuses to visit my house (I am guessing because of the faulty washing machine) and we were buried under mountains of dirty clothes. The most important load always goes in first, so of course it was workout clothes! To wash out nasty workout clothes, I always use hot water. So I get everything started and go work on my first Stats homework assignment. Approximately 15 minutes into the load I hear a strange tinkling of water so I check to see what it going on.

There was water gushing from the machine. GUSHING! It. Was. EVERYWHERE! I had a veritable water park in my kitchen. I stopped the machine and opened the lid to see was had gone wrong only to be greeted by a barrel FULL of scalding hot water and a bunch of clothes soaked in that hot water. The water didn't drain from the first cycle and the machine just kept on going like the Little Engine that Could and tried to do the rinse cycle but there was nowhere for the water to go. The clothes needed to come out but I was not sticking my arm into a hot vat of dirty water, so naturally I fished them all out with my grilling tongs. Genius, I tell you.

We got MG to come look at it. He said it was definitely broken (REALLY? You've got to be kidding me!) and he took it away. We should have a new washer by Tuesday. I am not holding my breath.

I bet you anything that stupid Laundry Fairy is stuck in old machine's drainage tube. That would explain her absence...