AMRAP 30mins (Its A Long One)
AMRAP 30mins
500m Row
50 Lunges
50 Sit Ups
25/25 DB Row
500m Run
Adventure To Mustang Island
This past Sunday Rabah Rahil, Duke and myself took a spontaneous day road trip out to Mustang Island. I knew I wanted Living Amped’s August WOD to include sand so I had planned filming at Zilker Park in the volleyball sand pit. When I presented this idea to Rabah Saturday night before we left to watch the 2013 Reebok Crossfit Games at Cutros with a few fellow athletes of Crossfit Central, he said he was thinking more of #DestinationWOD. I agreed but this needed to be ready to go on Thursday (8/1/2013) and we were a little short on time (#Emerald Speaking). Then he suggested a day trip to Mustang Island. Me being a planner it took me awhile, but the more I thought about this idea the more I liked it; I did want to go to the beach at some point this summer!
After Cuatros, we went to Central Market to get food. We were taking Duke, and didn’t want to rely on a restaurant…that didn’t allow dogs…or had only crap food to eat. However I did say if we find a super cute beachy dog friendly restaurant, we were stopping…we never found one.
Sunday morning breakfast was cooked and coffee was drank! We packed my FAVORITE cooler (Thanks Mom and Daddy! –Birthday gift last year) 6 Pack Bags (seriously, I HIGHLY suggest one of theses. Worth EVERY penny! This thing goes with me daily and keeps my food cold, allowing me to stay on track nutrition wise. It comes with great containers and removable shelves, as well as ice packs. If you like the tall 28oz shakers, get the bigger one vs the smaller one. The smaller one IS cheaper but doesn’t hold tall containers and it only holds like 3 meals vs 6) full of snacks, advocare and water (we also packed 2 camel backs for back up, which we used). We downloaded a great audio book from audible titled “Why We Get Fat”! And off we went!
A few stops and roughly 3hrs later we arrived at our destination. We paid the $5/person and drove to our spot on the beach. Our 1st agenda was to get a #DestinationWOD in. I had written up something and even went as far as to write it in the sand, but then Rabah had the great idea of using the Living Amped cards! I would tell you more on that but you are just going to have to check in on Thursday to see the video of how the WOD went!
Next it was BEACH TIME!!! I did a locker room change in the car and off we went into the ocean! I was anxious to see how Duke reacted to the water. He has only been to the beach when it was cold. He was REALLY confused by the salt and the waves, lets just say he “tolerated” the waves, but LOVED to run up and down on the beach chasing seagulls. Needless to say he slept ALL the way home, BINGO!
Packing a cooler for the road trip was the BEST idea. We had good paleo friendly food at our finger tips. We stopped at picnic stops along the way to potty, eat and stretch. We had LOTS of water for us AND Duke so there was never a need to stop for that reason. Downloading an awesome book was probably the 2nd!
Not only did we get a GREAT workout in ON THE BEACH, but Rabah Rahil Photography got some GREAT shots…some I’m going to have put on canvass in my house! This was one of the BEST Sunday’s Adventures. Its going to be a hard one to top.
Scenery – 3
Distance – 2
Seclusion – 3
Activity – 2
Camping – 1
“Dirty Thirty”
30 Box Jumps (24-inch box)
30 Jumping Pull-Ups
30 Kettlebell swings (1 pood)
30 Walking lunge steps
30 Knees-to-Elbows
30 Push Press (45 lbs)
30 Back Extensions
30 Wall-ball shots (20 lbs ball)
30 Burpees
30 Double –Unders
Drink H2O!
I don’t think I have reposted this this year (I try to post it every year about this time if not earlier). This is my experience with the lack of drinking water! This happened to me a few years ago…Pre-paleo as you can tell LOL! Nuff Said…
“The Marathon I won’t remember, but the experience I won’t forget”
This past weekend I went out to Marathon, TX with my family to run my 3rd Marathon. I did 16 weeks worth of training for this event. I left Thursday morning, so I could get use to the 4,040 elevation. After my 2 mile run on Friday (to get the feel of running in that climate), the parents and I drove around Big Bend (BEAUTIFUL) getting out to walk and take pictures (meaning I was not sitting for hours on end). I ended that night with a great pasta dinner that was served for the runners.
Saturday was the marathon. I got up and ate my usual race day breakfast 1/2 bagel (carbs), 1tbs peanut butter (fat/little pro) and a banana (potassium). I had the right equipment…gels, water pack, hat, etc. The race started at 8am with a shot gun on the side of the highway (literally) and we were off. I felt fine even running into a head on wind of 20mph. After my parents getting breakfast at McDonalds they stopped at mile 6 to take pictures. Then they were off to mile 9. I opened my first gel at mile 8 and quickly put it down. At mile 9 I exchanged water bottles with the parents; the bottle I handed off was 1/2 full. I wouldn’t see them till mile 15. I started feeling a little woozy, but just figured it was okay b/c I was running a marathon, into the wind…so I started to chew on my tongue (it took the thought of the pain in my legs to a different part of my body). I wasn’t sweating, so I thought, therefore I didn’t think I was that hot…man was I wrong!
I don’t remember anything really after mile 9, so here is what I was told that happened. I did another water bottle exchange at mile 15 then when I passed mile 16 I was staggering and drooling and bleeding from the mouth (from biting my tongue). The people at the water stop set me down and I was not responding, I had passed out. My parents car wouldn’t start for some reason, and after getting a jump at mile 15, they drove passed and mom said “aww look a runner is down” and then noticed it was me and said “That is my daughter!” (I wear a bright colored hat so my parents can see me) My dad rushed out of the car and him and another wonderful runner (who gave up time to help) put me in the car. Daddy stopped and asked a sheriff where the EMS was and they said that they were coming to get the girl who was down. Daddy quickly replied “she is in my car!” then he drove 96mph the 10miles to the finish line where EMS then took over. They gave me oxygen and iced my body to get my temp to drop (BP 140/90). I wasn’t able to respond for a little bit. They kept icing me down and trying to give me fluids to get my temp down. Some fluids stayed, most didn’t.
When I finally came to I was unable to move my limbs VERY SCARY I might add. After a lot of questions I discovered that I didn’t drink enough water. As you know water makes you tinkle and if you know me, you know that I don’t want to even take time to slow down to tinkle, therefore I didn’t drink the proper amount of H2O. This was the STUPIDEST decision I have ever made in my life. I cannot stress enough to you to drink water…especially if you are active.
The city of Marathon has some wonderful people living there. Everyone rushed to help me and was very nice about it. Even a girl who ran the 1/2 jumped in the back of my dad’s car and helped take care of me (she was a nurse from ATX). She squirted gatorade into my mouth every time I needed a sip. I have the best parents a girl could ask for! They were there for me every step of the way and doing everything they can to help me. I am VERY lucky.
This was a VERY scary experience for me and a very good lesson. Yes, this kind of thing CAN happen to you, no matter who you are or how active you are. Please take care of yourself and DRINK H2O!!!
Spaghetti and Meatballs, Redefined
This meatball recipe is adapted from one a friend of mine shared with me!
Thanks Jeff! We are addicted to these beauties!!
Ingredients
3 lb ground lamb
1 cup onion finely chopped
3-4 cups baby spinach finely chopped
2 tsp garlic powder
1 tbsp dried oregano
1 tbsp dried basil
Salt/pepper to taste.
Directions
Mix all ingredients together. Let it rest in the fridge a bit if you want to, to firm up for nicer shaped meatballs. Shape, very gently into balls, place on foil lined baking pan. Cover and cook in 350° oven for 25 min. Turn meatballs over and cook for an additional 15 min or until cooked through.
We eat these with a jar of CLEAN spaghetti sauce (no sugar added) over Zucchini Noodles.
Here’s how to make the noodles.
Take 4 medium zucchini squash and slice them into as close to spaghetti sized strips, or linguine if you prefer that size, as you can. This is a little labor intensive which is why I invested in this device.
However you get the noodles cut, cooking them is very easy. They will cook fairly quickly, so be careful not to overcook them. These are the methods I’ve tried.
1) With a steam basket in a sauce pan and an inch of water. Noodles will take 3-5 min to cook. I’ve over cooked them ALOT with this method, so pay close attention.
2) Another method is to place your jar of sauce in a sauce pan to heat it up and then put raw noodles in sauce. With this way it’s also easy to overcook and end up with a big mushy mess of zucchini. So also pay close attention to the noodles using this method.
3) *the best way I’ve found* I use the awesome vegetable slicer in the link above and make thin uniform sized noodles. Although I’m not a fan of using the microwave to cook, if you nuke individual portions for 1-2 min (time depends on your microwave) to just barely cook the noodles they are delicious. It will leave them a little crunchy, and at our house we’ve decided that it’s a really great texture contrast to the sauce and meatballs.
We eat this as often as we used to eat pasta! And it is just as quick and easy to make (if you have the handy dandy veggie slicer)!
One of the ways to make it possible!!
Give it a try!
