WOD 25th June

I had a good lesson today that I knew for long time, but haven’t forgotten for a bit:
REST is very important part of the training. It was a srupid idea for me to go tk Crossfit training this morning, having in mind that i also went friday and saturday. 3 crossfit trainings in 4 days is not a good thing. I felt it today; I felt out of energy, I needed much more time to rest and I totally did not feel in shape. I think that after 2 days in a row of CF it is best to have 2 days off and then you can have 2 days again. Totally the same as training for climbing. It is not recommended to climb more than 4 times a week; and have one day off from any physical activity. I tried to have that day yesterday, but after noon I got craving for some physical activity, so decided to start training for handstand pushups by either staying in handstand around 30secs. Or making half pushups to create muscle memory.
Anyways, todays WOD consisted of 4 mini WODs of 6mins. AMRAP. I RXed all and took higher weights, but still…
Wod1
10 shoulder press (65lbs)
20 box jumps 24″
Result: 2+9 rounds

WOD2:
12 burpees
24 Vsits
Result: 3+11 rounds

WOD3
30m overhead walking lunges (25lbs)
15 release push ups
Result: 3 rounds

WOD4
500m row on max scale
For the rest time KB swings until end.
Result: 35 KB swings (53lbs)

The workout would not have been that hard, but all the time I was taking little breaks, even making Vsits and normally i don’t have ever problems with abdos, so this was a sign for me that I am tired. Walking lunges with 25lbs were hard, while a week ago I was making walking lunges with 45 lbs with no hard difficulties.
So, this is my Wod and next will be on friday. Tomorrow
I will go to have a good session of climbing πŸ™‚

Pork Tenderloin with apple stuffing and Pecash Butter sauce

Since going pale, I am cooking meat much more often than before and before I wasn’t doing that much with it. Like, for instance, I have never done anything with pork tenderloin, I did not even know how to butterfly it. I had some idea in my head, but I still checked on internet to make sure. So, changing way of eating makes me learn new things and I am really happy about that. So, there was a week of pork ribs, now came time to have some pork tenderloin (my menu of the week depends on what I can find at reasonable price or sales that would be organic and humane raised πŸ™‚ )

The hardest part in this recipe was actually not the tenderloin but the sauce which includes making pecash butter. I do not have kitchen food processor, just blender so it took me a while and some modifications were required to be made to get the right consistence.

Pecash Butter

  • 2/3 cup pecan halves
  • 1 cup raw cashews
  • 1/4 cup coconut oil (if you are stuck with blender as I am)

Basically, the recipe was calling for cups of nuts, but I did not have that much, so I simply chose to keep the proportions in minds, that goes 2:3 and thats it. Β If you do have a food processor, then place nuts into its bowl and let it run for 8-10mins. until creamy and smooth texture. If you do not have, then its more work. I had to scape sides of my blender quite often and after around 10mins, I decided that it is going not exactly as I would like it to be, so I decided to simplify work by adding coconut oil to get the moisture out of the nuts and finally get this creamy and smooth texture. It work really feel and in couple minutes I had my beautiful pecash butter which is really tasty as well (Glad that I am over the phase of nut butters, so it will stay in fridge for much longer and I won’t have to make new butter soon πŸ™‚ )

Pork Tenderloin with Apple Filling

  • 2 lb pork tenderloin
  • 2 apples (peeled, cored and cut into chunks)
  • 1/2 tsp cinnamon
  • 1tbsp honey
  • 1 tsp lemon zest
  • 1/2 cup pecash butter
  • 2 garlic cloves (minced)
  • 1 tsp black pepper
  • 1 pinch salt
  • 1/2 cup hot water

Preheat the oven to 350F. Butterfly the tenderloin lengthwise to have a uniform peace. Place apples, cinnamon, lemon zest, honey into food processor or blender and process until smooth but still chunky texture. Pour apple mixture onto flattened tenderloin and spread evenly. Roll up the pork and place into baking dish. Bake for 45-60mins (~25mins. per pound of pork). Remove from pan and let rest for 10 mins.

Mix pecash butter, crushed garlic, salt and pepper in bowl. Slowly add water to get desired consistence, something like thick soup. Serve Pork tenderloin with 1/2 sauce on top and rest on the side.

I took this recipe from Paleo Comfort Foods book and it was really nice. However, I was doubtful when I was making it that there is no seasoning on the top of the roll and just apples inside, so I was a bit worried that the taste might be quite bland. Actually it would have been, but that is where the almighty sauce comes in. It really makes all the difference, so if you plan to make this recipe, do not omit sauce. You can use any other combination of nuts, but sauce is a must, because it brings richness of taste.

WODs 22nd and 23rd June + resume of the week

Myoh wow….I can’t believe that it has been a week since I wrote last time. It is not that I did not intended, I did, but I did not have time to sit down and collect either thought or recipes. The week has been really intense. On Sunday I went outdoors for rock climbing, first time in Quebec. The crag is super easy to reach if you have car, but not so easy if you don’t (my case). It was first outdoor experience for Nora and it was really fun to watch her exploring the forest. I was so happy to do some outdoors with my husband and dog, it is such an amazing fulfilling feeling. I love to see Keven climbing and it is really fun to climb with him. When we met, he had no idea what it is rock climbing and I had a pleasure of introducing him to this sport.

Here are some pictures from Sunday πŸ™‚



Β 

From those pictures I noticed how much smaller my thighs became since I started doing crossfit and using bike and a mean of transportation. The thing is that I always had big thighs and ass, no matter how much physical activities I was doing, I remember that since I was maybe 9 years old when I was standing on the start position to jump into water for swimming Β competitions. Even when I was having swimming training 6 times a week for 2 hours every session, I was still bigger that other girls in my class. And now for the first time I start to be happy about how they look (not that I was worrying and having a complex all my life, but still…). Paleo food and Crossfit training made a big difference in my appearance and I love to have muscles almost everywhere.

On Monday I had CF workout, but it was group challenge and I got mixed up with numbers, so there will be
no results, but it was fun to work out in a pair with someone else, not just competing with others:) And they painted our room and renamed it πŸ™‚ Now it is called Black Box, instead of Crossfit Quebec. Β But it looks nice πŸ™‚

Tuesday, Wednesday and Thursday I had my regular average 40km a day bike ride, as I was going for a work, plus I combined it with some abs workouts πŸ™‚ On Thursday I also had short but intense rock climbing session in a gym and date with my Keven in a dog park πŸ™‚ (It takes about 30mins. to walk to a dog park as we don’t have a car, so it is nice 1 hour walk in total, but definitely needed for socialization of Nora).

Then I was dreaming about some weight lifting, because it has been long time since I lifted some weights
(OMG, before CF I never tried any weights and never intended to try). So, I was happy to come to gym on Friday morning and find out that WOD included deadlifts. I did not know how much I could lift with deadlift as I was always just choosing weights from given ones and last time I did my body weight that was 145 lb. This time I tried to lift 245lb, got it first time, so it is not my limit yet, however, for WOD2 I was using 215lb barbell. My result for WOD1 was 110lb, I tried to make 115, but could not πŸ™‚ Then for WOD2 I used 16lb wall ball and 215lb barbell and my time was 20:10 πŸ™‚ It was really hard to make those deadlifts from round 5, but the wall balls became really easy to do and before I was suffering doing them, so that means improvement. My legs were sore today because of 150 wall balls :)))) But, new day -new WOD πŸ™‚

This time I was not saved from running, had again do wall balls and some intense rowing. We were 8 people this morning (4 girls and 4 guys), so coach split us into two groups for 2 WODs. I quickly slipped into the first WOD group with guys for 2 reasons:

  1. I wanted more challenge and competition and girls did not seem to be that much challenging as young hockey guys πŸ™‚
  2. I wanted to postpone running as much as possible and I was not excited about that at all.

WOD1 took me 13:45mins and I finished 2nd (yoo-hoo) of all that done this WOD today and RXed it. Β I made squats with 2x25lb (very painful) and Β wall balls with 16lb.

WOD2 I did with 75lb barbell and it was great practise of squat clean, because I think I have done it only once before. My result was 3 rounds completed.

My body is really sore, so tomorrow I am having a day off and will see what Monday WOD will bring. I decided incorporate into my workouts swimming again and some running. My goal is to be able to run 5 miles without hating every minute of it πŸ™‚ So, I think I am gonna do running once a week and swimming Β twice a week πŸ™‚ I am really thinking about making CF games next year, as I missed this year individuals (I was not doing CF back then), so I want to be as fit as possible, but I don’t plan to have super intense training and work individually with coach, just mix all different sports and see where it will take me πŸ™‚

WOD 15th June

I have been eating loads of sunflower butter fudge. First of all, because it is super delicious ad secondly, because my body is craving for fats. Literally, I need fats:) I had period of all different nut butters, then all different dessert making and now stuck with fudge. I just open freezer and pop
some into my mouth, as this is the only food that I would have that would not mwke me feel heavy after one hour intense biking almost all the time up. Then I would have some carbs as breakfast, usually some orange and wait until lunch with tuna salad that i am still not bored with πŸ™‚
So, today I had my second Crossfit training in 24 hours and I definitely wasn’t feeling very enthusiastic about that when I woke up, but after morning coffee and smoothy with kale I was good to mount my bike and make thosr 8km till my gymπŸ™‚ i had to take training today as saturday and sunday cf gym is closed to finish up renovatiob, so Monday training will be in renewed shiny gym:)
I took picture of WOD and we had 45mins. to complete 10 rounds.

The best result before was 7 rounds, so my goal was at best to complete all 10 rounds or at least to beat 7 round limit set by someone. I ended up with 9+30 rounds. So close to finish, just missed couple minutes πŸ™‚ for most people hard part was first 2 exercises, but i find th relatively easy as i have done plenty of those during my capoeira training back in Lithuania and climbing background
Also helps a lot. Most time took to make burpee box jump, and I just made regular box (could still feel my legs bit shakey from previous day biking and 29″ box jumps). For jump squats I took 35lb and for walking lunges had 25-35lb dumbells in each arm(depending which were closer to get, so kept switching). All in all, it was intense workout, had my sweat dripping, but it was not that strenght draining. Tomorrow gonna have my first outside climbing in Quebec, but scary, but exciting. Next CF training on Monday πŸ™‚

Trout with pecan crust

Yesterday I made trout with pecan crust that was super delicious. Literally, best trout dish that I have eaten so far (though I haven’t eaten that much πŸ™‚ ). I love pecans and especially when they are a bit toasted. The recipe is really not complicated and I made it for 2, so I needed the following:

for sauce:

  • 1/2 tbsp ghee
  • 1/8 cup lemon juice
  • 1/4 cup wine (recipe called for white, but I used red one and it was still really good)
  • 1/8 cup drained capers
  • 1 tbsp parsley

Prepare in separate plated almond flour, beaten egg white and roasted pecans. Place trout fillet flesh down first into almond flour, then egg white and lastly into roasted pecans. Press firmly to make sure that pecans stick to the trout. Heat ghee over medium heat and put trout flesh down first, fry for about 5mins.( the aroma will be amazing), then carefully flip it and roast for other 4-5mins. Take trout out of the pan, add rest of ghee, lemon juice, wine, capers and parsley. make sure you scrap the rests of trout and heat the sauce. Pour over the trout. Enjoy. Yummi!

WOD 14th June

I think today was one of the most physically intense days that I had for a while. Having in mind my bike ride to work that is 17km mostly uphill, I decided to take a Crossfit class after work today. To get to the gym googlemaps were showing 20km and it was definitely an interesting ride and I am glad that I wrote down the streets before leaving, because my iPod map of course decided to drop pin somewhere by itself and erase my route πŸ™‚ it took me 50mins. to get to the gym and I arrived 15mins. before class started. Obviously, I decided to skip warm-up which included running, as I think 50mins. of intense riding is more that enough for the body to warm up.

Todays training consisted of 2 AMRAP of 15mins:Β 

WOD1:

  • 20 box jumps (decided to go with guys and took 29″ height)
  • 20 wall balls (again, following guys with black ball of 20 lb)
  • 20 burpees
  • 400m rowing (on the hardest scale)
Result: 2+25 rounds.

I told myself that I will start going on heavier equipment from next week, but as there was an opportunity, I decided to try out the 20lb wall ball, having in mind how easily I was doing 16 lb previous trainings. It is definitely harder, but much more rewarding. Regarding box jumps, I have already done 29″ box so it wasn’t that hard and rowing is not a big deal for me.

WOD2:

  • 5 Floor press (95lb)
  • 10 handstand push ups (did pike press)
  • 15 release push ups
  • 10 roll abs
Result: 3+31 rounds

Actually I tried to make 115lb floor press, but as I have done floor press only once before, I think I overestimated myself, because I was not able to lift it πŸ™‚ So, ended up changing weight to 95lb that was quite doable πŸ™‚ As for handstand pushups I still need to practise them and I did not feel that I would be able to make them after floor press and even if I would make them first round there was no way I could see myself making them second round. Anyways, my plan is to try to make them tomorrow after training and see how it will go.

After training I still had to get back home and go steep uphill, I have to say that my legs were a bit shaky, but all went fine and it was soooo good to take a long warm shower to release the muscle tension. I wonder what will be tomorrow’s training πŸ™‚

WOD11th June

Today it happened to be a class “girls only”. I am not big fan when it happens to be only girls, probably because I am used to compete more with guys. Anyways, I decided that from next week I am gonna change my KB to 53 lbs and my wall ball to the black one (20 lb), it’s time to move forward and push my physical limits even more. Β However, I have to say that I really enjoyed todays workout, as it was full body workout.

WOD1 (time challenge)Β 

  • 400m run
  • 3 rounds of:
  • – 10 wall balls (16lb)
  • 20 KB swing (35 lb)
  • 30 push ups
  • 40 air squats
  • 50 abdos
  • 400 m run

My time was exactly 18mins. I was thinking about taking 53 lbs kettle bell , but then I though maybe I won’t be able to Β make all 50 reps of swings, so stuck with 35 lb. next time πŸ™‚ But you know what, I was worried today when I was going with Nora to buy her food if it will be complicated to carry her food bag and lead her at the same time. Apparently, 30 lb dog food bag is peace of cake, I simply forgot with what weights I deal with during WODs πŸ™‚ That was such a nice feeling to carry this bag as if it would be just a little tiny bag of 2 lb πŸ™‚

WOD2 was AMRAP of 8mins:

  • 10 thrusters (35 lb)
  • 10 burpees
  • 10 v-sits
  • 60m sprint

My score was 3:30 rounds πŸ™‚

I can show of saying that I finished both WODs first, but actually it means nothing, because everyone is doing their best and not everyone is born strong or have been doing sports for a long time. I know how hard it is for girls to become strong, that is why I never feel great when I am better than other girls, because they push themselves to the maximum and it is all that counts.

God Bless America movie and What Would You Do

Yesterday Keven had some new ideas of what we could watch as we both were having our days off and simply wanted to spent time not doing that much outside but staying together. Well, we ended up going quite early in the morning for food shopping and then to check out the dog park with Nora as we try to socialize her as much as possible before she turns 5 months and the dog become more guided by habits than by exploration πŸ™‚

Anyhow, when we came back, we were watching some episodes on youtube of what would you do that were touching different social situations and dilemmas whether someone should get engaged in the situation that took place. And it is shocking to see how many people are being ignorant of what is happening around them and at the same time we were really touched by other people sensitivity and good will. This raises a question where is the line between minding your own business and being a good citizen that cares about other human beings. The story that brought tears in my eyes was actually the situation where a lesbian couple comes to restaurant with two kids and the waitress is being very impolite and rude. One guy wrote to the couple such a touching note that it was impossible not to get touched by the sensitivity of this guy. It shows that sometimes we actually don’t know where we can get support and who will be the ones that will help us. To be honest, this guy did not look that much as he would be caring about other people and here you go, it only shows how judgemental anyone can be, including myself. I always try to overcome this stigma of being judgemental about other people, but from time to time I do fall into this gap. I definitely recommend checking all the different situations of What Would You do and reflect on how you would act yourself. I definitely helps to evaluate what are your values and what you consider to be important in your life.

Then at night we decided to watch some movie and Keven suggested to watch “God Bless America”, so we watched it. The beginning was really good and as I love sarcasm, I really enjoyed it, but then more and more my attention was drifting away from the movie. Why? Well, because all of us always think that we are better than others, by others I mean anyone. We are better than our neighbour, because he….(insert yourself), we are better than our relatives, because we (insert again πŸ™‚ ). Don’t get me wrong, I am not judging, because I act like that sometimes, but you know what? Everyone, I mean everyone always think that they are better than someone else. Keven is working in a place where drunk people can come and spend a night and most of people that come there are really low class people, but even they think that they are better than their neighbour or relative, because….So, it was the same with this movie…The guy decides to kill the reality show star, because she reflects how degraded the society is and how shallow the values are and how much people are not able anymore to have an authentic conversation and because his own life is going downhill and he thinks that he is gonna die anyway from brain cancer. Eventually he did not kill himself and ended up killing all “empty and shallow and disrespectful” people together with teenage girl. What’s the moral? I don’t know. I just know that anyways, watching them exploding brains of other people was no fun and that this leads nowhere. So, then it got me back to the series of “What would you do” and got me thinking about society and about values. Yes, I do agree that our society is very materialistic and that I myself sometimes am very judgemental, because I don’t find value in cars and jewelry and any other signs of wealth. But, on the other hand, if it makes people happy, why should I care what values do they have, but then I start wondering if they were thinking about values that they have or they just accepted the value system offered them by mass media. If the values are not authentic and just copy cat of what fashion offers, shouldn’t I try to talk and see whether they can evoke their own thinking. So, the hero of the movie, chose simply to kill those that do not share the same value system with him and is rather opposite from his own. But then again, what is worse? Being shallow or being killer?

WOD 9th of June

Today I went to Crossfit training and it was nice to be back after a bit more than a week of break. The reason why I chose to take a break was, because I did not wanted to get cold as I though that all workouts, due to gym reconstruction, would be only outside and it was raining almost all week. But, finally I managed to get there and for the first time I got there by my bike, which is an excellent way to make a warm-up.

Todays WOD consisted traditionally of 2 WODs which were both time challenge. I have to say, that I am happy to announce that even though I don’t like running, I don’t suck at it and I run pretty fast, well, at least comparing to the the others today as we all started at the same time and only couple guys were faster than me. For me it is a great encouragement, because I always thought that not only I don’t like running, but I also suck at it. Yuppy!

WOD1 – 3 rounds of:

  • 400m run
  • 20 KB tappers (35lb)
  • 30m burpee broad jump (come back by running backwards)
  • 30 squat (35lb)

it was really hard to run after making 30 squats, but even though I did not start being fastest, I needed up finishing first, though, of course, guys had 53lb kettle bells, so it does not mean that I am strongest πŸ™‚ My time was 17:38 min. and the guy after me finished 17:39min πŸ™‚

WOD2 was3 rounds of:

My time was 5:33min. This time I wasn’t the fastest, but still I was pround of making it really fast. And I have to admit that riding a bike made my legs even stronger, because I was surprised how easy it was to make 16lb wall balls, when before I was always kind of struggling with them.

That was my workout of the day which I really enjoyed. Tomorrow plans for some yoga (in the park there will be over 350 yogis doing yoga session tomorrow, so I plan to join them, though I haven’t practised any yoga since Barcelona) and defence wall rock climbing as it is at the same park πŸ™‚