Sunday’s workout

The boys are on spring break this week.  My girlfriend and her fabulous kids are coming to visit for most of the week. I won’t have my “formal” gym time this next week, instead we will be running around with our kiddos :)!

Since yesterday was my rest day, I made sure I got to the gym this morning.

Ran 2 miles in under 21 minutes on treadmill. This is a big deal for me. I hadn’t run in over 2 weeks. I then walked 10 min on the treadmill.

I did a quick Wod. I replaced the 400m run with these side squats that work the inner thighs on the TRX

3 rounds of TRX side squats 15x on each leg

20 KB swings with 35 lbs

30 knees to elbows (modified)

It was a quick 40 min workout but it build up heat which was what I needed.

For those on you on spring break have a fun one!

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Thursday Workout And Friday Workout

Thursday Workout

Yesterday my trainer wanted to do a bench mark Cross Fit work out. It is called the “Karen”. It consisted of doing 150 wall balls for time. I did it in a little over 7 min. Didn’t think that was so bad. So when we were done I thought “Oh he is going to do something easy now.”  Nope, he had me to the following

Run 300m

20 Slam Balls (20 lb ball)

Run 200m

15 Slam Balls

Run 100m

10 Slam Balls

Then 3 rounds of knees to chest 15 times

Friday Workout

30 min TRX class

20 min AMRAP

6 handstand push-up (I did the modified version my feet on a box used for box jumps)

12 wall balls ( I used both a 10  and a 14. Shoulder wrecked from yesterday.)

10 front squats ( 35 lbs)

8 pull ups ( used a resistance band since I can’t do a pull up on my own)

Revised Shrimp Lemon Pappardelle Pasta

Lemon Pepper Pappardelle with Shrimp (I went off the recipe on the back of pasta packaging, but I tweaked a few things):

I posted this originally about a month ago. I made it again and changed some things. It was SOOO much better this time around!

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Ingredients: Lemon Pepper Pappardelle Pasta from Trader Joes (2 bags), 1 1/4 pounds of large shrimp (deveined, tossed with olive oil and garlic), juice of 6 lemons, 6 cloves of garlic minced, few glugs of olive oil, 1/4 cup of dry white wine (like Sauvignon Blanc salt to taste, 2 ladle full of the starchy pasta water, handful of chopped Italian parsley

1) Boil water for pasta. Once you put the pasta in (Pasta will take 8-10 minutes), heat oil in a large sauce pan, when the pasta has about 5-6 min left add shrimp.

2) Before you drain pasta add a ladle full or two of the starchy water to a Pyrex bowl and add wine and lemon juice.

3) Drain pasta and put it aside in a big pasta bowl.

4) Once shrimp are pink add water/wine/lemon juice mixture to shrimp. Let it get to a quick boil.

5) Add shrimp (just shrimp leave water/wine/lemon juice mixture in pan) to pasta and toss. Add a ladle full or two of water/wine/lemon juice mixture to pasta and toss.

6) Serve pasta and add chopped parsley and more water/wine/lemon juice mixture if desired.

Enjoy!

 

Rosemary Lemon Garlic Chicken with South African Smoke Spice

I made this chicken for dinner last night. I had posted this recipe a few months ago, but this time I added the Trader Joe’s South African smoke spice. It added a nice twist to the original recipe.

Ingredients: 1lb 1/2 Chicken tenderloin, 2 lemons zest and juice, 10 garlic cloves peeled, 2 large springs of rosemary, 2 glugs of olive oil, 2 glugs of red wine vinegar, salt, South African smoke

1) chop garlic cloves and rosemary (I used my chopper or you can even use a food processor just make sure it is not mushy)

2) zest lemon and put with cloves and rosemary mixture

3) Put chicken in Pyrex dish coat with olive oil and vinegar. Add a few turns of the South African smoke and a few dashes of kosher salt. Add half of garlic, lemon peel and rosemary mixture and add juice of one lemon. Carefully coat all of chicken with it (yes hands will get messy). Now add the rest of garlic, lemon peel rosemary mixture, juice of second lemon.  Carefully coat one more time. Add anymore salt or South African smoke if you deem necessary.

4)  Refrigerate for 3-6 hours the longer the better. Heat grill on medium and cook for 3-4 min per sides (will vary on the size of the tenderloin)

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I served  the chicken with a salad and cous cous. It was a nice window to summer cooking. The lemon and the South African smoke spice really went well together.

I wish you all a very happy first week of Spring. xoxo

 

Green Cleaning

I imagine we will all catch the spring cleaning bug very soon. I thought I would share some of the green products I use around the house. Most of the cleaning products I use I make myself.  There are a few I still buy and I love Method products. My friend Kate introduced me to this very helpful website. Click here to check it out. I use their all-purpose cleaner for almost everything around the house especially, in the kitchen. I use it for everyday granite counter cleaning, glass stove top and the sink. I also use it every where in the bathroom.

baking soda

I use baking soda to clean the tough spots on my glass stove top. If you put a little bit on a sponge with a little water it really cleans up even the hardest food stains.  I also use it to clean my toilets. I put a bit in the toilet and then I add about a 1/2 cup of vinegar. I let it sit for a while. I also put some on the toilet brush and use it to scrub all over. It really leaves your toilet nice and sparkly.

borax

My friend Kate introduced me to Borax about a couple of years ago. It is now one of my go to cleaning products. You can put a little in your dishwasher to substitute for jet dry. I use it in my all-purpose cleaning solution and I use it in the best floor tile cleaning solution. Click here for the recipe. I also add a little bit of organic dishwashing soap (to pick up any grease) and a glug of organic window cleaner( I love Methods window cleaner) for the shine. It will disinfect and leave it so shiny and clean!

Distilled-White-VinegarAs I mentioned earlier I use vinegar for my all-purpose cleaner, for my toilets and for the best floor tile cleaner. I also use it on my hard words. I put equal parts hot water and distilled white vinegar and add a little Method window cleaner for a shine. It leaves my floors clean and with a nice shine.

I wish you all a happy spring cleaning and I hope if you don’t use green products you might give these a try. They work just as good, if not better. It’s cheaper AND you don’t have to breath in nasty harmful chemicals!

 

At Home WODs

Next week, our house is going to get some repairs. It is going to take most of the week. Basically, I have to say goodbye to my morning gym routine.  I know I could go and leave the contractors here, but I don’t really feel comfortable with doing that. SO I hope I can either get to the gym in the evening or workout at home. Insanity is sitting next to the TV (my husband has been doing it.). Sean T is calling my name!

When we were away for Christmas, I was really good about working out sans gym.  I thought I would share some “WODs” I used then.   How do you workout when you can’t make it to the gym for more than one day?

Workout #1

15 burpees
50-40-30-20-10
Squats
Push-ups
Butterfly Sit ups
15 burpees

Workout #2

1 min plank alt legs
35-25-15-5
Low plank/high plank
Push ups
Spider-Man
Triceps push-ups
Side plank crunch right
Side plank crunch left
1 min plank

Workout #3

25 AMRAP (As Many Rounds As Possible)
25 air squats
15 box jumps
20 push-ups
10 burpees
5 pull-ups

Workout #4

50-40-30-20-10
Jumping squats
Push ups
Grasshopers
Side kicks squats alt legs

Hardest Workout I Have EVER Done

My gym once a month has an ultimate cross fit workout. This past Saturday was only the second one I have been able to attend. I have been doing Cross Fit regularly since the end of last summer.  I picked it up to prepare for the Tough Mudder we did last year. The workout below is seriously the hardest workout I have ever done. I am proud of myself, because I didn’t think I was even going to make it to the burpees. At the 1hour mark I was 20 burpees shy of 100. I finished them after just to say I did them.

Ultimate CrossFit Challenge WOD
For time:
100 Box Jumps (20 in.)
100 Pull Ups (Jumping)
100 Kettlebell Swings, 1 pood
100 Back Extensions
100 Walking Lunges
100 Push Press, 45 lbs
100 Wall Balls, 20/14 lbs
100 Burpees
100 Double Unders (3 1 Single Unders)

I took two exercises and slowly chipped away at them. I didn’t go in this order. I started with box jumps and push presses (which I did with 30 lbs) I went in intervals of 25. So 25 box jump then 25 push presses until I got to 100 each. I am glad I got these two done first. I couldn’t imagine doing the box jumps later in the work out. I then did the Kettlebell Swings (I used 20 lbs) and jumping pull ups in intervals of 50. Then I tackled wall ball (14 lbs) and back extensions in intervals of 50 as well. Next up was walking lunges and knees to elbows. The knees to elbows slowed me down. I did 50 walking lunges then did 25 proper knees to elbows. I listened to my body and made the decision to do the modified version for the remaining 75. I finished the walking lunges and the 75 knees to elbows. I then did the jumping rope. Which I had to do 300 singles, since I can’t do double unders. Once I got in a rhythm it was ok. Finally, I had 10 minutes to do 100 burpees. That was horrible! I took my time and I got to 80 when the 60 min were up.  This workout was so hard, but a great challenge. I am proud I was able to almost finish in the allotted time. When I started the first two exercises I really didn’t think I was going to get to the last two. In retrospect doing 100 burpees straight was not smart. I should have chipped away at them throughout the workout. If you want a workout that will really challenge you definitely give this a go!