Often when I head in for a later workout, I don’t have a good opportunity to write it up. That’s what happened last night. I worked out with Coach Nicole at 4:45, went home and fixed dinner, and then the night got away from me. Today I worked out at 8:30 with Coach Lara. And now I have an opportunity to reflect on those workouts, plus offer a gamification update, and show a quick recipe for one of my favorite breakfasts.
It’s gonna be a long post, folks. 🙂
K2E and Wall Walks
Most Wednesdays I have a standing 9am meeting that prevents me from hitting a morning workout at Continuum. Thankfully we have 4:45 and 5:45 classes to keep me sane on those days. 🙂
Made it in for the 4:45 with Coach Nicole. We had a big group – Keith, Mikel, Karen, Drea, Ryan, and Nancy. I feel l am missing someone and I should have written it down to remember. Bah!
We started with an entertaining warm-up to try and workout some kinks from earlier in the week. I have to say my shoulders and sides were sore and my quads and knees were a little fired up as well from Monday and Tuesday’s workouts. So to warm-up we did a couple of rounds of:
- 50 foot straight leg bear crawl
- 50 foot crab walk
- shoulder rotations forward and back
- banded Good Mornings
- 10 push-ups to side plank (alternating sides)
- 10 hollow body rocks
And when all that was done we started talking about the various scaling options for the movements of the day. Nicole went through a bunch for knees to elbows as well as wall walks and everybody was able to try them out and pick what worked best.
For me, I settled on a mix of strict hanging knee raises and then laying on the floor while holding onto the rig above my head and trying to tuck my knees (from a hollow hold at the bottom) to my elbows. I mixed and matched those a bit throughout the workout.
- Rounds and reps, 20 minute AMRAP
- 7 strict knees-to-elbows (or 10 hanging knee raises)
- 2 wall walks
I wasn’t quite sure how many rounds I was going to get through in 20 minutes, but I managed to get through 10 rounds as time expired. I did a little variation:
- 7 strict hanging knee raises or 10 knee tucks on the floor
- 2 wall walks, really trying to stay in that hollow body hold when we went up the wall and came back down
10 rounds in 20 minutes was pretty good for me and I even built in pauses, doing some of the strict hanging knee raises one at a time or in sets of 2 or 3 and my knee tucks on the floor in sets of 5 or 10.
When we were done, we did 3 sets of 30 seconds of seated pike raises. Essentially we sat on the floor and tried to just raise our feet off the floor, either together or one at a time. I managed 20 each round and called it good. 🙂
It was a good push for sure and we had a fun time as always. Thank you Nicole! 🙂
Team Series 1 – Synchronized Bar-facing Burpees
Today is the only day so far I’ve had a chance to work out with my wife, so we made the best of it with Coach Lara. We were joined by Drea, Carrie, Jed, and Melissa.
We started with some mobility, using a foam roller and a lacrosse ball to work on our lats and our quads a bit, and then did the same warm-up as last night with bear crawls, crab walks, and the like. We also added in 5 slow burpees to get warmed up to the idea of doing a lot more during the workout.
I partnered up with Ev and we had “his” and “hers” barbells (just to avoid colliding in the middle). The work out was the same as the first 2018 Team Series workout:
- 2018 Team Series 1
- Complete as many synchronized bar-facing burpees as possible in seven minutes.
I actually prefer burpees over the bar because I don’t have to stand all the way up at the end. And Ev managed to keep us moving pretty consistently. We did two sets of 5 and then adjusted to sets of 10, ending with a set of 16. We managed 56 bar-facing burpees in the end. I jumped over the bar for 30 of them and stepped over for the last 26. Ev stepped over for all of them to avoid tweaking her Achilles tendon, which she angered playing soccer on Tuesday.
And when that was done we talked about our favorite go-to breakfast recipe, which is what I did today when I got home.
Great work 8:30 class and it’s always fun teaming up with my wife!
Quick “Gamification” Update
This week so far looks like this:
- Monday: 4 points (3 good meals and 1 workout)
- Tuesday: 1 point (1 workout, no good meals)
- Wednesday: 3 points (4-1) (3 good meals, 1 workout, and some wine with dinner counting as the negative point)
- Thursday: 2 points so far (1 good meal, 1 workout)
- Total so far this week: 10 points
My goal is 20 points, but I have to start somewhere. 🙂 And I think this is going to work – it’s a heck of a lot easier for me to track.
- A “good meal” means I avoided breads or bad carbs and ate mostly lean protein, veggies, and fruits, with a bit of fat. Monday I had a great breakfast and then for lunch and dinner had varieties on a “burrito bowl” with rice, guacamole, sour cream, tomatoes, and either shredded pork or shredded chicken, plus salsa. Not measuring really, but watching what I put into the body.
- A “bad meal” means I strayed from the path. No breakfast on Tuesday, but also Arby’s curly fries and a turkey bacon club and then a green chile chicken burrito (with tortilla instead of in a bowl with rice).
- Other points come from:
- working out (crossfit class = 1 point)
- doing some crossover symmetry for my shoulders at home or the box (1 point)
- working on double-unders (in class or at home) ( 1 point)
I may add other points for things like “mindfulness” training (meditation, gratitude journaling, etc.) in the future, but for now I’m just keeping it simple.
One of my Go-to Breakfast Scrambles
I always used to do a scramble with 2 eggs, a cut up chicken apple sausage, and some green onion, but I’ve beefed it up quite a bit:
- 2 cups raw spinach
- .5-1 cup chopped raw mushrooms
- .25-.5 cup diced green onions
- 1 Aidell’s Chicken & Apple Sausage or 1 Mulay’s Breakfast Sausage (both nitrate free and all natural ingredients)
- 2 or 3 eggs
- .25 cup of shredded cheddar
- a bit of black pepper
In a 12″ frying pan, spray with some Pam or grease with a little olive oil and throw in the spinach. Cover it for a bit and let it wilt. Add the mushrooms, green onions, and the sausage and let it cook for a bit longer.
When it all looks “done” (takes longer for the Mulay’s sausage than with the Aidell’s), add in your eggs and scramble things. Add in some black pepper for taste.
When your eggs set up about the way you want them (some people like their scrambled eggs a bit more runny, I like mine a bit firmer), add in a bit of cheese and let it melt into the mix.
Toss it on a plate, eat, and be happy. I tend to top it with a bit of ketchup or salsa, but everybody has a different idea of how to eat eggs. 🙂
Other variations on this theme include:
- Shredded chicken and fajita veggies (peppers & onions)
- Diced steak from the night before (Steak & Eggs! Yum!)
And there you have it. I’m usually either doing this or making a breakfast smoothie, which I’ll talk about another time. 🙂
That’s it for today! Good too because this post went on FOREVER!