Work it (4/7-4/13)

Work it, girrrrrl!

Sunday: Rest Day

Monday:
-Snatch 7 sets of a snatch pull and 2 hang squat snatches – 60 lb.
-WOD: 3 rounds of 10kb thrusters & 50m farmers carry (I used 25 lb kbs and finished in 4:15)

Tuesday:
-WOD: 3x (2 min rest in between)
-300 yard shuttle run (50 yard mark) – 1:07 <<—slow! It was tough.

Wednesday:
-Clean 7 sets of a clean pull and 2 hang squat cleans – 85 lb. NEW PR! (and a shoutout to Charlotte with her PR!!)–we rock 🙂
-WOD: cash-in with 50 DUs
-then… 5-4-3-2-1 hang power clean, T2B 200m sprint (finished in 10:52 with 75 lb.)

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Thursday: Rest Day – did some xBox Kinect Dance Central

Friday:
-Back Squat 5 rep max : 125 lb..
-WOD: 9-6-3 Push Jerk & Strict Pull-ups I used 75 lbs. and a blue band

-I stayed after and did a mini-WOD on my own of:
5 rounds
-5 KB swings (35#)
-5 goblet squats (35#)
-100m sprint

-Then 100 DUs  …enjoy!

Saturday: Partner WOD! 15min AMRAP
While one partner is running 300m, the other partner is working through stations (overhead lunge, sumo dead lift high pull, wall balls, burpees, and air squats) with 10 reps at each.
I must say that my partner was really cute 🙂
Afterwards, he did his first ring muscle-up! I was so proud of him. It was his goal for April.

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Strange but Good: Ch-Ch-Ch-Chia

Growing up, I remember the commercials.  I remember the tone in the woman’s voice as she sang the “Ch-Ch-Ch-Chia!” It has stuck with me.. for years.

As the years went on, it seemed to be getting weirder…

And even weirder..

Or is it #strangebutgood?  Hmmm… As the pets got stranger, chia seeds were not only being used as pets in my kitchen.  Chia seeds became FOOD!

So, here’s to another STRANGEbutGOOD Friday in the foodie world–(Thanks to Laura)!

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I have put chia in cottage cheese, yogurt, smoothies… but this recipe is a new one for me.  Honestly I was scared at first.  I didn’t know what was to come from these little guys.  From experience, I knew they became gel-like, but a bunch of them in my mouth??

I have seen recipes like this in many places, so I am not reinventing the wheel.  However, I threw some ingredients in a bowl, let it sit, and liked it!

Of course, the main ingredient:::

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CHIA SEED!  Looking at the nutrition facts below, chia seeds are full of Omega-3s, fiber, and protein.  What a SUPER FOOD!!?

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Alongside the CHIA seeds is my favorite milk, SILK!

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CHOCOLATE CHIA SEED PUDDING

What Ya Need:
-2 T chia seeds
-1/2 cup milk
-1T unsweetened cocoa powder
-sweeten to your liking 🙂

Easy Instructions:
-Combine ingredients in a small bowl. Cover. Let sit in fridge overnight or for a few hours.
-Stir again. EAT!

Before and after the fridge…

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mmm… Chocolate Chia Sludge 🙂

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This POWERHOUSE snack has 160 calories, 7g protein, and 10g fiber!

enjoy!… hope you don’t grow ch-ch-ch-chia hair 😉

xoxo, Haley

Question: Did you have a chia pet growing up?  Please tell me you remember the commercial!

Need Chia Seeds in your life????  Buy them from www.iherb.com with MLS308 and save $10 on your first order over $40! 🙂

WIAW: give me a shot!

Welcome back for another view of what I ate.. Whether you care or not (most likely the latter), I have a tasty recipe for you!

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Head over to Jenn’s blog to see what else is being cooked up today…

My day started, as usual, at 5:15am when I got up and chugged some water. For reason I was parched! I changed outta my PJs, ate a carrot, shared a bit with Stan the Man, and was off to CrossFit!

Got home, showered my sweaty-betty self (shuttle runs got me), and made the protein shake I teased you all with on instagram on Monday.. hehe

Behold.. The Buttery Nipple Protein Shake!!!

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I had to turn this alcoholic shot into a shake. It brings back ridiculous memories of my 21st birthday in Las Vegas. It was, after all, my first LEGAL shot!

In the shot comes Butterscotch Schnapps & Irish Cream. Healthy? No. Delicious? HECK YES!

The shake turns out sweet, creamy, and even has a hint of rum. hehe 😉 (recipe at the bottom)

The shake was consumed with a glass of Silk Almond Milk (yes, the sweetened kind-sometimes you just buy what’s on sale!), coffee, and 2 (or 3 or 4) tablespoons of Justin’s Almond Butter. Straight from the jar. Classy.

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Lunch was a #strangebutgooddelicious mixture of shredded cabbage, low sodium turkey meat, and YELLOW MUSTARD!! The tangy mustard is like a party in my mouth. I swear, it’s like crack to me.

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…with a side of carrots and an orange. Orange you glad I had my fruit and veggies? (I’m so lame.)

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Dinner was #UGLYbutGOOD!

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Sauteed cabbage with a chicken breast from a juicy & tasty rotisserie chicken from Sam’s Club. I was lazy and didn’t want to bake chicken, so we bought one. Don’t hate.

My last meal/snack of the day was gone in a flash. Kinda like Nicky Flash. (Tell me you have seen that commercial)..20130409-161043.jpg

Strawberry Protein Fluff made with cottage cheese. I die.

——————————-

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Buttery Nipple Protein Shake
-1 cup almond milk
-1 scoop vanilla protein powder
-1/4t butter extract
-1/4t rum extract
-1/4t vanilla extract
-7-10 ice cubes
-1/4t xantham gum

*Blend everything but the ice and xantham gum. Once mixed, add in remaining ingredients & enjoy!
–So yummy but don’t blame the rum-tasting burps you have for a few hours. 😉

I hope you had a fabulous WHAT I ATE WEDNESDAY!

xoxo, Haley

Question: What was the BEST thing you ate today??

 

Sweet Potato Hash

Hash? What’s hash?  I actually had no idea!  I always heard of it as “Corned Beef Hash,” but I was a little late on that boat because I have been all out of corned beef for weeks!

Let me save you the trouble–don’t google “What is hash?” There are some interesting sites that pop up.  (Apologies–this is hash the FOOD I am referring to).

Any who–turns out HASH is a dish consisting of diced meat, potatoes, and spices that are mixed together and then cooked either alone or with other ingredients such as onions. (Source)

I went along with this yet omitted the meat.  It turned out great!

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This was paired well with two eggs and sauteed cabbage (my fave).

Sweet Potato Hash

Ingredients:
-1/4 onion, chopped
-half sweet potato, cooked & cubed
-1/2 T coconut oil
-1/4 teaspoon each of onion, garlic, paprika
-sprinkle of salt

How-To:
1. Spray a pan with nonstick spray (or use more coconut oil)
2. Cook up the onion until translucent on medium-high.
3. Add in cubed sweet potato (I left the skin on) and let cubes sit in pan.
4. Leave the potato alone to get a nice sear. Then flip.
5. Stir in coconut oil. Coat potato.
6. Add in spices and stir to coat.
7. Sprinkle salt.
8. Serve up & enjoy.

Spices added…

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Before I demolished the plate!

20130323-091951.jpg*I found that the coconut oil adds a whole new flavor dimension.  It really added to the dish.

xoxo, Haley

Question: Ever had a hash before?  I hadn’t! haha.. and liked it  🙂

MIMM: weekend recap in pics

I had a fabulous weekend celebrating my little sister’s birthday.  She made a trip down to San Diego to have some fun!

All-in-all, the weekend made for a MARVELOUS Monday!

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Thanks again to KATIE for a MARVELOUS link-up!

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-The gift I got/made her.  I switched up the “Middle Sister” to Little Sister & added in my brother 😉

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-birthday girl & The BF

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-Us and our friends Diana & Pete

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Me, birthday girl, and The BF

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-donated blankets to the San Diego Humane Society

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-some HW was done–not fun, but glad it’s over!

xoxo, Haley

Question: How was your weekend?  Anything exciting coming up this week??

Work It (3/31-4/6)

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Sunday: Easter WOD-partner workout with 40 min time cap

Cash-in: 300 m Buddy Carry
3 rds of each:
A)Run 300m
B) Burpee Box Jumps

3 rds of each:
A)Row 500m
B) Thrusters

3 rds of each:
A)100 DUs
B) Jumping Pull-ups
Cash Out: 300m KB farmer carry

What a way to start out the week!  My partner, Oscar, and I worked our way through this until the clock stopped (40 mins). The idea was that EACH partner did the round 3 times, therefore, you ended up doing them 6 times.  I had to run 300m 3x, burpee box jump (while Oscar ran 300m) 3x… and so on.  It took a while.  We got through 2 rds of the final double unders and pull-ups.  Crazy!

I did the cash out for fun 🙂

Monday: Rest Day

Tuesday: 10-9-8-7-6-5-4-3-2-1 Man Makers, 200m run between each set

Man Maker is a pushup, row, pushup, row, stand up and overhead press.

I REALLY liked this workout.  It was a great strengthening movement with the card in between.  Don’t get me wrong, I hated it while we did it.. but I was proud of finishing in 24:45 with 10 lb. weights in each hand.

Wednesday: Deadlift 7×3, Turkish Get-up AHAP 3×10 (5x per side)

125 😦  Sad face because my muscles are not strong enough to lift more (with good form).. I know form is the more important because I do not want to hurt my back, but I get frustrated when others can lift more than me.

However, I was proud of doing my 30 turkish get-ups with a 20 lb. kettlebell!  So that gets a happy face 🙂

Thursday: 5 rounds of Row 1000m, rest 3 mins between each round

This was pure torture.  I wanted to stop after the 2nd round.  I kept rowing.. and rowing.. and ended my time at 34:10.. then subtracted the rest time for 22:10.

Friday: Open Workout 13.5::: 4min AMRAP 15 thrusters, 15 chest to bar pull-ups

*I am proud of my score of 30!  Yes, the pro CrossFit girls get in the 200s (INSANE!!!) but my goal was 20.  I had never done a Thruster at 65 lb. and chest to bar are difficult.  I did use a blue band for my pull-ups (cheater) because I have not learned to kip.  Coming soon 🙂

Saturday: Another Partner WOD?!  Two in one week is killer!

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One partner did 65lb Thrusters, 5 burpees, and a 200m sprint while the other rested.  It was as many rounds as possible in 24 minutes.  We did 12–that ain’t bad!

xoxo, Haley

Question: Any PRs this week? How did you work it?!