The last couple of workout have been a beast!!!! Let's start with Fight Gone Bad:
9/18/10 - Fight Gone Bad -
Three rounds of:
Wall-ball, 12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 33 pounds (Reps)
Box Jump, 12″ box (Reps)
Push-press, 43 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
What an awesome work out. I really pushed myself on this one. I had some awesome people coaching me through the whole WOD. My score was 222. Which is good for it being my first time. Yea Gold STAR for Vee!!!!
9/22/10 - "Kelly"
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 19 inch box
15 Wall ball shots, 14 pound ball
= 35:49
This workout was tough due to all the running. As of right now running is not my strong suit. I need to work on my endurance.
Vee Bleu
Wednesday, September 22, 2010
Thursday, September 16, 2010
FRAN... That B*&^% is CRAZY HARD!
It's OFFICIAL! FRAN IS ONE OF THE HARDEST WORKOUTS I HAVE DONE SO FAR ( but I love the challenge)
I felt like I was going to die. During the workout my trainer Nate was like cut back on the last 2 rounds. So I did a Modified Fran.
Lets compare the two:
Rx'd FRAN is:
Modified FRAN: (What I did)
Three rounds, 21-12- and 6 reps, for time of:
43 pound Thruster
Ring Rows
= 8:30 mins
So you probably wondering what a Thruster is. This is how you do it: Take a weighted barbell and hold them at shoulder height. Squat down, keeping the barbell on the shoulders. As you rise up, press the barbell to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the barbell overhead.
Today's WOD got my heart rate up! After my last round I just dropped to the ground! DAMN YOU FRAN!!!!
Check out these videos of the today's WOD from the Crossfit HQ:
http://media.crossfit.com/cf-video/HeatherMel_100909Fran.WMV
http://media.crossfit.com/cf-video/CrossFit_100909_Miranda_Fran.wmv
***The chick in the pic is busting out 120lb Thrusters. WOW one day that will be me!!
Vee Bleu
I felt like I was going to die. During the workout my trainer Nate was like cut back on the last 2 rounds. So I did a Modified Fran.
Lets compare the two:
Modified FRAN: (What I did)
Three rounds, 21-12- and 6 reps, for time of:
43 pound Thruster
Ring Rows
= 8:30 mins
So you probably wondering what a Thruster is. This is how you do it: Take a weighted barbell and hold them at shoulder height. Squat down, keeping the barbell on the shoulders. As you rise up, press the barbell to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the barbell overhead.
Today's WOD got my heart rate up! After my last round I just dropped to the ground! DAMN YOU FRAN!!!!
Check out these videos of the today's WOD from the Crossfit HQ:
http://media.crossfit.com/cf-video/HeatherMel_100909Fran.WMV
http://media.crossfit.com/cf-video/CrossFit_100909_Miranda_Fran.wmv
***The chick in the pic is busting out 120lb Thrusters. WOW one day that will be me!!
Vee Bleu
Wednesday, September 15, 2010
WODs and Quotes
Just wanted to start today's blog post with a couple of quotes:
There are only two options regarding commitment. You're either in or out. There's no such thing as a life in-between. - Pat Riley
The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. - Anthony Robbins
God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.- Serenity Prayer
9/14/10 - This WOD was killer. But I made my way thru it!
5 Rounds of :
250mm Row
53lbs Front Squats, 7reps
25 Sit-ups
15 Box Jumps, 22''
= 27:58 mins
9/10/10 - LINDA is a bad girl. This workout was HARD.
10-9-8-7-6-5-4-3-2-1 reps of:
103lbs Deadlift
73lbs Bench Press
53lb Squat Clean
=23:23 mins
Tuesday, September 14, 2010
Food is?
I was recently on the NorCal blog site when I found this blog post I wanted to share about food ( or lack of).
This isn’t new...we all know that the Paleo diet consists mainly of fresh meat, vegetables, fruits, and nuts & seeds! Processed foods don’t typically make it into our grocery carts...and as a result we think we can skip the necessary label check. However, have you ever tried to actually navigate the label on the back of a cereal box?
Even though it may be gluten-free, that doesn’t mean you are avoiding other potentially toxic ingredients. Think you are in the clear if you avoid the cereal aisle...think again! There are still tons of marinades, cans of tomato sauce, and seasonings, that must be read. Today’s food industry is full of preservatives and artificial flavorings, so it is important to read labels and know what you are eating. Ever wonder what blue #1 and #2 is or what they do? Or Bht or modified food starch? These things are the types of ingredients that you should be aware of and try to avoid. These guys can be hidden anywhere so be sure to double check your labels! Check out a few of the most common things you’ll find in our foods...then head over to fuelasrx.blogspot and take a look at the whole list that Registered Dietician Amy Kubal has generated.
Butylated Hydroxytoluene and Butylated Hydroxyanisole (BHT and BHA)
What they are: Antioxidants used to preserve fats and oils.
Where they’re at: cereals, granola bars, beer, breads, crackers, etc.
FYI: BHT and BHA are derived from petroleum. BHA has been shown to cause cancer in animal studies and the Dept. of Health and Human Services has catagorized it (BHA) as “reasonably anticipated to be a human carcinogen”.
Artificial Flavors
What it is: A clever name for a whole bunch of ‘allowable’ chemicals like - phenylacetaldehyde, butyl alcohol, etc....
Where it’s at: Almost EVERY packaged product on the shelves, from Wheat Thins to granola bars.
FYI: The label just says ‘artificial ingredients’, you never know exactly which ones.
Evaporated Cane Juice, Dextrose, Corn Syrup, High-Fructose Corn Syrup, Agave Nectar, Maltodextrin
What they are: SUGAR!!
Where they’re at: Breads, cookies, yogurt, protein bars, soy milk, chicken sausage, deli meats, crackers, candy, ice cream, soda, ketchup, canned fruit, cereals, salad dressings, pudding, chips, etc.
FYI: Sugar is as sugar does. “Natural”, “Organic”, “Pure”, etc. all result in the same thing - insulin spike and fat storage.
Vee Bleu
This isn’t new...we all know that the Paleo diet consists mainly of fresh meat, vegetables, fruits, and nuts & seeds! Processed foods don’t typically make it into our grocery carts...and as a result we think we can skip the necessary label check. However, have you ever tried to actually navigate the label on the back of a cereal box?
Even though it may be gluten-free, that doesn’t mean you are avoiding other potentially toxic ingredients. Think you are in the clear if you avoid the cereal aisle...think again! There are still tons of marinades, cans of tomato sauce, and seasonings, that must be read. Today’s food industry is full of preservatives and artificial flavorings, so it is important to read labels and know what you are eating. Ever wonder what blue #1 and #2 is or what they do? Or Bht or modified food starch? These things are the types of ingredients that you should be aware of and try to avoid. These guys can be hidden anywhere so be sure to double check your labels! Check out a few of the most common things you’ll find in our foods...then head over to fuelasrx.blogspot and take a look at the whole list that Registered Dietician Amy Kubal has generated.
Butylated Hydroxytoluene and Butylated Hydroxyanisole (BHT and BHA)
What they are: Antioxidants used to preserve fats and oils.
Where they’re at: cereals, granola bars, beer, breads, crackers, etc.
FYI: BHT and BHA are derived from petroleum. BHA has been shown to cause cancer in animal studies and the Dept. of Health and Human Services has catagorized it (BHA) as “reasonably anticipated to be a human carcinogen”.
Artificial Flavors
What it is: A clever name for a whole bunch of ‘allowable’ chemicals like - phenylacetaldehyde, butyl alcohol, etc....
Where it’s at: Almost EVERY packaged product on the shelves, from Wheat Thins to granola bars.
FYI: The label just says ‘artificial ingredients’, you never know exactly which ones.
Evaporated Cane Juice, Dextrose, Corn Syrup, High-Fructose Corn Syrup, Agave Nectar, Maltodextrin
What they are: SUGAR!!
Where they’re at: Breads, cookies, yogurt, protein bars, soy milk, chicken sausage, deli meats, crackers, candy, ice cream, soda, ketchup, canned fruit, cereals, salad dressings, pudding, chips, etc.
FYI: Sugar is as sugar does. “Natural”, “Organic”, “Pure”, etc. all result in the same thing - insulin spike and fat storage.
Vee Bleu
Crossfit + Paleo Diet Kicks Lupus in the ass!!!
This is a great video. It's about this young woman's fight with Lupus and how she used Crossfit and Paleo diet not only to kick LUPUS ass but to go from size 14 to size 4. I love these stories!! Please watch!!
These stories are why I do CROSSFIT!!!!!!!!
G7 Stories - Veronica Garza from G7 Athletics on Vimeo.
Vee Bleu
These stories are why I do CROSSFIT!!!!!!!!
G7 Stories - Veronica Garza from G7 Athletics on Vimeo.
Vee Bleu
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