Category: Cross Fit


D-
10.30- 1 boiled egg
11.00 – 12.00 Work out at Patriot Crossfit.
1.30 – 3 pieces of bacon, 2 chicken sausages and 2 fried eggs.
6.30 – chicken mixed with mayo over lettuce.

A-
10.30- 1 boiled egg
11.00 – 12.00 Work out at Patriot Crossfit.
1.30 – 2 pieces of bacon, 2 chicken sausages and 2 fried eggs.
6.30 – chicken mixed with mayo over lettuce.

Todays workout-

3 rounds of:
1 min – kettle bell swings
1 min – sit-ups
1 min – wall balls
1 min – box jumps

What is CrossFit?

I’m not a trainer (my sister is), but D & I have been doing crossfit for a few months and enjoy it much more than all of our previous gym memberships (though contact kickboxing IS a hek of a lot of fun!).

Here is what some people have to say about what it is:

From Whole9 Life:
“CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some by performing those exact movements in our workouts. We borrow exercises from things like weightlifting, gymnastics, and track and field, and we mix it up a lot, so your body is always adapting, getting stronger, faster, better conditioned. And the key to the whole program is that you work really, really hard… so you get fit really, really fast.”

From CrossFit Themselves:
“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.”

Today we did three workouts at the Potomac Crossfit gym to establish a baseline for the Paleo Challenge. Our warm-up was running around the building and active stretching.

1. Do as many as possible in a minute.

-Pull ups (scaled down to using rings which hang down instead of using the bar).
-Sit ups on abmats.
-Push ups (Scaled down to knee push ups).
-Air squats.
(A- 88 total; D- 120 total)

2. Power clean the heaviest weight you can.
(A- 65 lbs; D- 105 lbs)

3. AMRAP (as many rounds as possible) in 6 minutes

-5 x burpees.
-10 x kettlebell swings.
-15 x push presses.
(A- 81 total with 20# kb and 35# bar; D- 75 with 35# kb and 45# bar)

The Crossfit exercises are short and high intensity so you can get a lot done in 6 minutes.

After all that (plus the 3.4 mile walk home) were pretty hungry so picked up some steaks on the way home. A had a 0.8 lb filet mignon and D had a 1.45 lb porterhouse both cooked medium rare on our caphalon grill pan (awesome!). We had it with grilled shallots, and roasted broccoli (toss in olive oil, salt, crushed red pepper flakes, and 5 unwrapped garlic cloves for 20 min on a baking tray at 450 degrees F) that we cooked until crispy, a delicious meal!

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So we’ve been sort of attempting to go Paleo since we got back from our honeymoon, but moving into our new place and looking for jobs has made life extraordinarily stressful! Therefore, finding Paleo recipes, eliminating sugar and dairy, and actually cooking(!) has been a much lower priority… UNTIL TODAY!

It’s not because we suddenly found motivation (I still want cake, or at least some coconut water… maybe an oreo or two…).  Nope. Our brother-in-law Alex sent us an email from their old box (what crossfitters call their workout space), Potomac Crossfit, about their Spring Paleo Challenge. Since motivation has been an issue already, we decided we may as well join a big group of people, learn as much as we can (there was an info session, cooking demo, before photos, and baseline workout today), and get our groove on!

So, here are the rules of the Paleo Challenge, as it applies to us (beginners), and as we remember it.  It’s not the super-hard-core Paleo that my sister Kerry follows (and has had phenomenal results with, btw), but it’s a start (and it lets us have butter, lunch meats, and sausages, so for now it seems a bit easier.

Eat:

As much meat, fat, and non-starchy vegetables as we need to feel satisfied. They said they want our bodies to become “fat-adjusted” i.e. used to burning the fat we eat so that it will then begin to burn the fat stored in our bodies.  The goal is to choose the best quality that’s affordable and to watch out for sodium and additives, but to remember that “processed meats are better than no meats.”

Allowed Condiments: spices (fresh/ dried), vinegar, oil (though this is a fat, it seems only right to list it here too; best are olive & walnut), mustard, mayo, ketchup (though these have sugar, they’re not as concerned about us having these, since most of use are not going to drink condiments by the bottle…)

Drink:

Water, fizzy water, water with lemon/ lime juice, unsweetened tea, black coffee (can add a little coconut milk), water (no booze for 5 weeks!)

Avoid:

Everything else.  No nuts, fruit, or paleo starches during the challenge.  No coconut water either (A has recently fallen in love with yummy VitaCoco).  All of these are Paleo, but for slimming and toning… not as helpful as the recommended foods.  Non-paleo foods (grains, milk products [except butter], sugar, etc.) are, of course, not allowed either.

Exercise:

As desired.  They said for new people to focus on the food, on getting good sleep, and reducing stress, and that as we ate better (and our hormones adjusted and self-regulated), we’d have more energy, which could increase motivation to exercise, if that’s needed.  Obviously, cross fit is the recommended method of exercise. 🙂