I started working out at Michiana Adventure BootCamp with Jim in July of 2007 with the intention of doing a four week bootcamp three times a week and calling it a good day! BOY WAS I WRONG….
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Anniversary Date: January 1, 2009 Birth Date: June 10, 1975
Favorite CrossFit WOD: the one with running and sit-ups….(that would be running Annie!)
Favorite CrossFit Moment: completing the Warrior Dash
I aspire to do………. my best at all times
Jonnai preparing for the Warrior Dash June 2011
Jonnai getting close to the end of the warrior dash - the only two things she had left to do was jump over fire and crawl through knee high mud under barbed wire!!!
Crystal and the aftermath of Saturday's G.I. Jane.
WOD
As a Two Person Team
400m run
100 med ball cleans
150 sit-ups
200 med ball sdlhp
400m run
Everyone runs the first and last 400m. The reps are split up amongst the team. You can not start the reps until your team member is back from their run.
Run, Snatch, Pull
Monday, May 18, 2009
WOD
400m Run
21 Power Snatch 75/55
21 Pull Ups
400m Run
15 Power Snatch 75/55
15 Pull Ups
400m Run
9 Power Snatch 75/55
9 Pull Ups
Relay For Life
Sunday, May 17, 2009
Thank you to all who participated in Friday-Saturday's Relay For Life walk at Mishawaka High School. The weather Friday night was a mess and I commend those who stuck it out for as long as they could.
(Not pictured) Paige, Paul, Lindsey, Amy, Tara, Michelle & Joe, Myra. (Pictured) Fay, Lauri, Schantel, Tony, Gage, Brooke, Brandon, Carole, Gabby and Jim. Out of 74 teams and 701 participants, the Mishawaka Relay For Life raised $42,211.34. You can see how we did by going here.
Satruday's WOD
"G.I. Jane"
For Time:
100 CrossFit Burpee Pull-ups
CrossFit Michiana’s Food Network Continues
Friday, May 15, 2009
Today's installment is my post wod recovery meal. The only thing missing was the 1 ounce of meat. So for this specific meal I am short one protein block. The point of this meal is to restore the lost glycogen (glucose or stored sugar) to the muscle tissue as quickly as possible. There is a 15-20 minute window to make this happen the most efficiently. The goal is to have at the very least a 2:1 carb to protein ratio. With the athlete's zone I have moved half of my daily carb blocks to the post wod meal. Fruit is the ideal food here since it is higher in sugar than a veggie and will spike the blood sugar the quickest. Allowing the protein from the meal to be shuttled to the torn muscle tissue for repair. It is imperative that all fat is kept out of this meal. Fat will slow down the digestive process and the benefits of the insulin spike will be lost. Muscle repair equals more lean-stronger muscle tissue. Which means a higher metabolism.
Pictured: 1 cup water melon (2 carb), 1 cup pineapple (2 carb), 1 8 ounce sweet potato (3 carb), 2 cups skim milk (2 protein, 2 carb) Meal totals: 2 protein, 9 carb, 0 fat.
On a note of fat, one of our athletes had found a great recipe to make almond butter. Though she decided to bust my chops yesterday about my food "display" table, I will forgive her. Here it is 11:11 Thursday night and I just finished following her recipe. The verdict, this stuff is the bomb!!!
At $6-$8 per 12 ounce bottle I made 3 pounds worth of almonds into enough almond butter to last a month. Here is Michelle's recipe:
3 pound bag of raw almonds (Sams Club for $11 and some change). Heat your oven to 300 degrees and split the bag into 3 one pound piles. Place 1 pound of almonds on a cookie sheet and let bake for 10 minutes. Then move them around and flip what you can and stick them back in the oven for 10 more minutes. While the first pound is cooling (10 minutes or so), get the second batch roasting.
Stick the cooled batch of almonds in a food processor (WalMart 50 bucks) and let the processor run on low for about 5 minutes. The almonds will chop and then eventually roll into a ball. Scrape the sides as necessary to ensure all the almonds are being processed. Let process until they are the consistency you like (about 10-15 minutes total). Pour into a container and set in the fridge.
My last batch I added cinnamon to the mixture just to see how it would turn out. The only thing I can say is that roasted almonds smell good in the house and I will never buy store bought almond butter again. Thanks Michelle.
WOD
4 Rounds of:
400m run
21 db snatches
18 Wall Ball
15 Box Jumps
12 KB Swings
Yesterday's lunch. Spinach salad with cucumbers and strawberries (2 carb), 2 chicken brats (4 protein), 1 Fuji apple (2 carb), 2.5 tbsp. almond butter (15 fat) and 2 tbsp. raspberry vinaigrette dressing (2 fat), 3.6 mg fish oil, water. Meal totals: 4 protein blocks, 4 carb blocks, 17 fat blocks and 3.6 grams fish oil
Don't forget the Relay For Life event is this Friday and Saturday. CrossFit Michiana is proud to announce that we had passed our fundraising goal. It is not to late to donate. You can do so by going to our team site and clicking under the thermometer. For those who are participating in the walk there will be a sign up sheet at the gym and the shirts came in yesterday afternoon.
For those who are always asking, "What do you eat?" Here is an example of dinner. 4.5 ounces blackened salmon (4 protein blocks), 2 cups Normandy blend veggies (1 carb block), 2 cups watermelon (4 carb blocks), 51 almonds (17 fat blocks), 2400mg (2.4 grams) fish oil and a multivitamin.
WOD
5 Rounds
2 Person Teams
While team member one is performing 15 CrossFit burpees team member two is knocking out as many push presses as possible. The WOD will be scored by the time to finish all 5 rounds and the total number of push presses performed by each team member.
"Another "Not" So Nice Breakfast"
As we all know, unless you live under a rock, yesterday was Mother’s Day. In typical fashion I took both my parents out for breakfast as I do every year. It’s a time for us to catch up and eat together at their favorite greasy spoon restaurant. And of course it’s a reason for me to eat the things I would not normally have at home….yummy!
Not until I was half way through my ham and cheese omelet did the topic of my grandparents come up. I asked how they were doing when mom mentioned that a doctor, who was our family doc at one time gave her a bit of advice.
Now to set this up there are things, people, and circumstances which have the innate ability to send my blood pressure to a 180/120 level within a microsecond. Little did I know the time was quickly approaching for this opportunity to happen while I was enjoying my eggs.
Mom mentioned that “Doc” told her, grandmother that is, to slow down and not exercise so much due to her loosing too much weight. My grandmother, who is 4’9” in shoes weighs about 100 pounds wet has worked out at the local YMCA at least 3 times a week for as far back as I can remember. She likes it, it gives her something to do, and at 84 is a little fire cracker in great shape.
From here I should apologize to my parents as well as the people sitting next to us because after it registered, I dropped my fork, sat back in the booth bench and a string of expletives rolled off my tongue in a way only a true Philadelphian could appreciate.
Okay, now follow me as I summarize: A “healthcare” professional (I’m using this very loosely) insists that a young fit 84 year old adult stop moving so much in order to keep from losing any more weight. Suggest that she decreases the amounts of exercise, the very same thing keeping her young, so she can maintain her weight.
The only imaginable thought that could be going through his mind………”No, I can’t possibly pull my head out of my ass for just a microsecond, only long enough to maybe, just maybe look at the food you eat daily and modify it so we can maintain the weight. Not sure if I can do that.”
Not being one to leave things alone, I met with my grandmother after breakfast and asked her about her “advice”. It was true. To top it off she was told to “back off” and to take it easy if her heart rate got too high or if she felt tired when she did exercise.
Mother #%^#!!!!!!! Good thing I’m not Italian. I’m sure if I were I would “know people” who could help rectify this situation.
I asked her a couple of simple of questions. “Do you like what you are doing; Is it fun; and do you like doing it?” All were answered yes and she said none of the exercises hurt or bothered her. I even asked what she eats for breakfast, she replied "a muffin”.
The weight loss mystery solved! To think some people believe the economy is the real issue these days. For you who do so, wake the $%^& up!!!
Sorry you had to sit through this digression, but it is obvious there are things which need to be addressed in regards to our health and nutrition in this country. Please post your thoughts.
Now for the WOD:
WOD
3 Rounds For Time
10 Clean & Jerks 135# guys 95# gals
20 Pull Ups
30 Box Jumps
I started working out at Michiana Adventure BootCamp with Jim in July of 2007 with the intention of doing a four week bootcamp three times a week and calling it a good day! BOY WAS I WRONG….
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