Lovin’ These Links

There have been some great links that I have been into lately.. I thought I would share them with you!  There’s a mish-mash of recipes, workouts, tips, and health ideas 🙂  Enjoy!

Keeping those stinkin’ allergens away! All About Allergens

Why didn’t I think of this recipe? Hummus Stuffed Chicken

Yes, please! Peanut Protein Cookies

Shoulders buggin’ ya? Shoulder Savers

Junk Food Cravings? Kick ’em to the curb!

Really??  Celine Dion??!  Best Baby Makin’ Songs

I can say yes to quite a few (9, 10, 28, 29, 37, 39, 50) … whoops! Signs You’re Obsessed with CrossFit

Need to follow this Pull-Up Power Program 

Not the number on the scale What is Your Health Marker?

Gotta try these Raw Banana Nut Bars

What is exercise NOT good for? Exercise Reduces Breast Cancer Risk

Trying the Protein Crepe ASAP Five Competition Prep Breakfasts

xoxo, Haley

Question: Any new links you’re loving lately??  Do share!

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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Work It (3/24-30)

Sunday: Rest day 🙂

Monday:

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This workout was a good one– Cash in: 1000m row, then 3 rounds of 20 alternating over head lunges, 200 m KB farmers carry (TOUGH!)… but then you had to run 900m!

What’s unfortunate about being at 6am class is at that time, the WOD did not have a farmers carry distance.  Therefore our trainer decided 200 was good.  After we suffered through it–she said 200 was too far and lowered it!  haha.. Oh well, we got a great workout!

I used a 25# plate for the lunges and carried 35# KB.

Tuesday:

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We started with a Clean sequence for 10 min EMOM (every minute on the minute) of a power clean, hang power clean, and front squat.  I used 70#

The MetCon was For Time:

20 KB swings (55#), 30 Toes to Bar, Run 400m

I was happy with my time of 5:33 because the T2B were difficult!  Also, I am getting better at the HEAVY 55# KB swings.

Wednesday:

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Push Jerk strength was quick!  I used 65lbs.

MetCon was Rxed at 135#.  I can deadlift this, BUT not quickly and safely with correct form.  So, I used 110# and finished 10 rounds in the 10 minutes.

Thursday: rest day.. My shoulders were feeling toasty, and I wanted to rest up for 13.4

Friday:

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Oh 13.4—Rxed for ladies was 95#.  That’s heavy.  I can’t clean 95# YET, so I used 75 (then dropped to 65) pounds.  I ended up with 36 reps.

The one thing that I loved about this WOD was the fact that I can do T2B now!  I remember when I started crossfit 3.5 months ago, I laughed at T2B because I couldn’t do them at all.  🙂  PROGRESS!!

Saturday: Met my favorite workout partner, Sheila, at CrossFit.  We weren’t feeling it today–but did a quick WOD of 10 rounds of 10 push-ups, 10 sit-ups, and 10 air squats.  It was quick, got our heart rates up, and hit the spot.

I then did some back squats while The BF did 13.4  I hit a new PR!  130lbs 🙂

xoxo, Haley

Question: How was your week??  I would love to hear from ya! 🙂

Work It (3/17-3/23)

I had my entire week written out.. Then it got deleted. Sad 😦  Really sad

All in all, I did:

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  • PR in overhead squat 75lbs
  • PR in cleans 75 lbs

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  • 13.3 open workout 181 reps
  • 8 sec 50m sprints
  • One strict pull up 🙂 —>my goal for March

Very happy about my week!

xoxo, Haley

Question: Reach any goals lately??

Work it (3/10-3/16)

Sunday: Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Finished in 15:55 with 105lb deadlifts.. I realized I need to work on my speed of DLs during a WOD. I cannot rest.  Just need to find a pace and GO!

Monday:
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Finished in 12:12 with 25# KB in each hand

Hang Power Snatch: 50 lbs

Tuesday:
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Hang Power Clean: 65 lbs

Completed 5 rounds with 55#

Wednesday: Took an unplanned rest day.. My shoulders were done!

Thursday:

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I did a total of NINE hand stand push ups!

The above is a convo between me and The BF.. he’s proud 🙂

Friday:

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Seeing as I cannot clean 75, I had to do 65.  Therefore, I did 169 reps.

Saturday:
I worked on back squats (125 lbs) and did
BOMBS AWAY
5 rounds of:::

300 m run, 20 OH lunges with 15#, 10 pull-ups, and 5 dive bombers

I finished in 20:15 with a blue band.. good workout!

xoxo, Haley

Question: How was your week?  How did you MOVE your body?!