WOD Jan 22 & Paleo Granola

Warm Up: 2x15 - Air Squats, Push Ups, Back Extensions, GHD Sit Ups

50 Hanging Cleans 67#
50 Push Jerks 45#
50 Box Jumps 20"

16:02


I made Paleo-Granola yesterday and it was even better than the last time I made it. Yum! Thanks to Sarah Murray at Crossfit Invictus. Here's the scoop:

• 5 cups nuts and seeds (I used slivered almonds, pumpkin seeds, sunflower seeds, pecans*, and walnuts*; you can use whatever you want, but make sure you use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats)
• 1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)
• 1/3 cup Paleo-friendly oil (I used coconut oil and highly recommend it)
• 2 tsp vanilla
• 1 tsp cinnamon
• 1 tsp nutmeg
• 1 cup raisins
• 1 cup shredded unsweetened coconut
  

*I chopped most of my walnuts and pecans pretty fine this time and I think it caused the honey mixture to stick the fine nuts together a little & when it baked it became a little crunchy. Mmm-mmm. 

Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool. Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered, and bake for 30 minutes at 300 degrees. Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!

And if you're having a hard time finding any ingredients, I recommend a trip to the organic or health food section of your neighborhood Kroger or Publix; and if you can't find it there, make a run to Whole Foods or Trader Joe's. I think I'll likely be making a WF/TJ run at least once a month.

WOD Jan 20

(WOD stands for Work Out of the Day)

Press 3x6  65, 65, 65(failed after 3)
Push Press* 3x3 75, 80/75/75, 75
Push Jerk 3x1 80, 80, 80

As many sit ups as possible in 5 minutes: 68
We could pick any one exercise and do as many as possible in 5 minutes, being encouraged to do something that you're not great at. I chose sit ups because my abdominal muscles have not recovered from pregnancy.

*I think I counted the weights incorrectly, overestimating by 5 pounds, just on the push press. Not sure though.

And the coconut muffins were AMAZING!

WOD Jan 18

Warm up:
15 K2E
15 Dumbbell Snatch 25#
Hurdle Over/Unders

WOD:
6x400m
1:30, 1:31, 1:41*, 1:37, 1:39, 1:39

* May have actually been 1:39

Monday Morning Weigh In: 164.5

Workouts January 9-16

These are my workouts but I'm not listing my warm ups. More details can be found at the CF Murfreesboro Site

Fri Jan 9: As Many Rounds As Possible (AMRAP) 5x3min with 1 min rest - 3:38
   3 Deadlifts (DL) at 95 lbs, I think - felt easy
   6 Burpees
   9 Knees to Elbows (K2E) - I stink at these. Barely could be called knees to elbows: more like "teeny tiny air crunch"

Mon Jan 11: Back Squats
  (I did mine out of order) 115lbx3, 115x3, 95x5, 95x5, 95x5, 120-failed, 115x3

Wed Jan 13:
   DL 3x3 137, ? had to nurse Lucy & meant to finish these at home, but forgot
   5 rounds: 15 pull ups with blue or green band,
    5 hanging cleans with 67# then 60# when it got too heavy

Fri Jan 15: Deck of Cards - 26:30 (I think this is the slowest I've ever done this workout)
   Do the number on the card. Face card = 10, Ace = 11
   diamonds - pull up with blue or green band
   hearts - push up (from knees)
   club - air squat
   spade - 20" box jump

Sat Jan 16: Pleasant 3+/- mile run, just to work out some muscle soreness and for psychological fitness: running clears my mind.

These times and weights are a bit of a bummer for me to see and admit to, but I'm trying to relax about it, remember that I haven't been crossfitting full force for over a year (since I found out I was pregnant with Lucy, who is now 5 1/2 months old). I am keeping track mostly because I hope to be encouraged by the rapid progress I make. I really hope to be able to do push ups from my toes, but my crazy car accident makes the push ups and ring dips more of a challenge for me. I really want to do kipping pull ups with no bands, too! All in good time...