Starting a new job, moving to a new home and then renovating our house had definitely taken a toil on our healthy eating. Not to say we are currently expecting our first baby, things have gotten a little more interesting because I am constantly feeling tired and whenever I have the opportunity, I will try to get some nap time.
Dangerous days when you cannot bake – my muffin pans were all packed and I had not unpacked them until today. As a result, we had been getting getting conventional cakes / treats while our kitchen was being renovated. They taste great while eating and yet we always feel it an hour later and definitely the next day.
Finally unpacked my pans and on a overcast Sunday in Seattle, baked my first batch of fall paleo chocolate chip muffins. Absolutely smelling good now as the aroma fills the house. This will get me going as I prepare the rest of the meals for this week. By the way, there is a little secret in this recipe, it contains pumpkin and is actually somewhat healthy(or at least I self rationalized). 🙂 I am not telling!
If you are building a home gym and are going to be doing exercises like pushups, burpees where you are getting close to the floor or you are dropping weights, you will want to have some protection on the floor to help absorb some of the noise and protect the floor from weights being dropped on it.
Gym flooring can be expensive, as an alternative after reading about this on the web, I went to a Tractor Supply store and picked up a bunch of 4’x6′ agricultural mats, these are generally used in horse stables, but the are super sturdy 3/4″ thick and only run about $40 each, a bargain compared to other options.
The plain old box is a versatile tool in your home gym. You can use it for box jumps, but it can also be used for weighted step ups, reverse rows and a multitude of other movements. I initially looked on the Rogue Fitness website to buy two boxes, but at $125 a pop for a flat pack box which still require assembly (plus tax + shipping), this definitely seemed like something I could make myself at home to save a few dollars.
OK1 double unders
1 Thruster (65lbs / 45lbs)
2 double unders
2 Thruster (65lbs / 45lbs)
Continue doing this until you reach 20 of each movement.
At 5, do 5 burpees.
At 10, do 10 burpees.
At 15, do 15 burpees.
At 20, do 20 burpees.
In memory of Sgt. Justin E. Culbreth. He joined the Army in 2004 and arrived at Fort Campbell in 2009, according to a Fort Campbell news release. He has since received numerous commendations, including the Purple Heart Medal and medals for service in Iraq, Afghanistan and Korea. “He had his mind set on (the Army),” Walter Culbreth said. “He wanted to serve his country.” Justin was stationed at Fort Carson a few years ago and met his wife, Kimberly here in Colorado, said his father, Walter Culbreth, of Wentzville, Mo. Justin E. Culbreth originally lived in Wentzville, Missouri prior to joining the United States Army. Sgt. Justin E. Culbreth, 26, born 18 May 1984 completed his last mission 17 November 2010 when insurgents attacked his unit using an improved explosive device. The attack happened at Panjway district in Afghanistan. Sgt. Culbreth was assigned to the 1st Battalion, 187th Infantry Regiment, 3rd Brigade Combat Team, 101st Airborne Division (Air Assault), at Fort Campbell, Kentucky.
This is a tough workout taking me 34:18 minutes, the mental agony while doing this work out is crazy. I say this because when you are at round 10, you have just done 55 of 210 thrusters. You are just heading into the bigger sets which is not even half of all the reps. Luckily when I first did this, I was not even thinking about that. Burpees were deceptive. They should not hurt, but they did.
- Pros of this workout – Simple movement and basic that everyone can do.
- Cons of this work out – 210 of any barbell movement – especially thrusters, you definitely get sore the next day – Lactic acid burn. it hurts!
I also did this work out starting from 20 in reversal. Reversing this workout does help mentally, however, I am not sure if I am actually any faster…..This took me about 35:48 minutes. Surprising to me, when I did it the reverse, my shoulders were actually tired earlier – I wonder if it is because the bigger sets were done sooner?
We had been renovating our home for a couple of weeks (10 weeks with 8 weeks in a tent in our backyard). Part of every kitchen remodel is the inability to cook and having to eat take out – which we blogged about in July. Eating out is rough, the inability to control the salt, the hidden sugar in the gravy, broth etc is something that we did not expect.
i have been subscribing to CHEF BY REQUEST Paleo meals – which is a ready to eat home delivery server and I have to say, loving the meals and loving the service. Price feels a little high and yet at the end of the day, it is way cheaper than eating take out only.
What to expect for delivery: If I have meal for Tuesday, the package will be on my doorstep by 6-7pm. Everything is well packaged and insulated
Klepto Hero WOD
4 rounds for time:
27 Box Jumps (24″ / 20″)
11 squat cleans (145 lbs / 100lbs)
In memory of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee. He is survived by his wife Susie, daughter Elizabeth, and son David
I finished the workout in 29:26 minutes, averaging about a 7:15 minutes per round – the first and the last round was about this pace which the middle two rounds were slow. I thought that the burpees were going to be the killer (I did it with a 6″ touch), but it actually ended up being the 11 squat cleans.
- Pros of this workout – A good mix of fundamental cross fit movements.
- Cons of this work out – Box jumps and burpees really gases you out. It got my heart rate up so quickly such that squat cleans became challenging even at 100lbs. I definitely need to work on my metcon.
Looking forward to my next weekend’s hero wod already!!!!
I got my first muscle up on a Saturday – did 5 in a row and then proceed to lose it for the next several months. It was one of the most frustrating time in the gym for me and as much as my coaches had prepared me for it, I was still incredibly fixated on the fact that I am not getting any more muscle up and it kills me to accept it.
The fact is -> DO NOT GIVE UP!
During the next several months, I continued to swing on the rings as I had been doing but my transition seems to be at its weakest. My coach was really quite the most patient human being on earth – he said to me, until you push your head through the rings, you will not catch the ring dip properly. Look at your toes, look at your toes! This was the cue that I repeat in my mind as I do ever kip and swing.
What did I do in the weeks that followed?
Build it up more with the following:
- Strict pull up – 5-6 – minute on the minute for 10 minutes
- Strict ring rows with feet on 20-24″ box. There is a difference between ring muscle up and bar muscle up. The positioning of the hands are different. Doing strict ring rowss will improve your strength to be able to pull yourself up the rings. Pull yourself up to the rings, and let the rings touch the chest, and then try to get it to as low to the side of your chest as possible. Do 5 ring rows minute on the minute for 10 minutes.
- Strict ring dips – Do 3 ring dips minute on the minute for 10 minutes- as deep as possible.
- Jumping Muscle up transition – position the rings just higher than the armpits and practice the transition with as much aggression as possible -> if transition is what you need to work on.
Other than that, BE PATIENT! It will come back.
We have recently bought a new house and are in the process of re-modeling our kitchen. Part of the challenge of having no kitchen is eating out a lot more, and I mean a lot. What does our meals comprise of:
1. Breakfast – 3 hard boiled eggs, 1 piece of fruit and 1 cup of coffee
2. Snack – Lara bar and banana
3. Lunch – Take out at work
4. Snack – Handful of nuts
5. Dinner – Eating out (AGAIN!) or rehydrated mountain house food (which is not really paleo – with beef stew being the closest when we are in the mountain) or grilling.
Recently, I have been doing Hero workouts during Sundays. They are fun, challenging and always have a twist somewhere in the workout. Today – 7/5/2015, after the July 4th weekend, I definitely needed a good work out.
Holbrook Hero WOD
10 rounds for time:
5 thrusters at 115 lbs (Ladies – 75 pounds)
Rest for 1 minute