It was the best of times, the worse of times, it was 17 minutes of time

Today started the Crossfit Open games. The one workout per week for 5 weeks will posted. At the end of the 5 weeks, the top 60 males and females will move onto compete in the regional games. I am not competing this year but still am doing the workouts. The goal is next year to compete at rx ūüėĄ. The first workout for the games was…

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This was a lung burning, welcome back to crossfit after being away for 2 weeks wod. Made it through 120 reps o not too bad for a first day back. Congrats to my rx friends who have taken this wod, so proud of you!! And good luck to those still needing to be judged you got this!!!ūüí™

This morning I had some peaches in my fridge that needed to be used, and I thought why not throw it in my oatmeal.

Genius!!!

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Take some risks with your breakfast tomorrow, add some fruits or vegetables to increase your fiber intake!!

What fruit or vegetable so you like in your oatmeal??

Xoxo,

Katie

Happy Labor Day!

Happy Labor Day!!
Gotta love having a Monday off, making the rest of the week a 4 day week! Today has been a nice and relaxing day, starting off with some left over oatmeal banana pancakes. 
Oatmeal Banana Pancakes

Makes 6 pancakes
Ingredients:
1 cup whole wheat flour
1 cup oatmeal
1 tsp baking powder
¬ľ cup sugar
1 scoop protein powder (I used Designer Whey vanilla)
1 tablespoon flax seed
1 tablespoon cinnamon
1 cup almond milk
1 egg
1 banana
Instructions:
Mix together the dry ingredients.
Mix together the wet ingredients.
Heat up griddle or pan.
Stir the dry ingredients into the wet ingredients (I used 2 spoonfuls).
Scoop the batter onto and flip once the pancakes start to bubble a bit.
Drizzle with syrup and if wanted add some fresh berries on top and enjoy!!
Printable version here: Oatmeal Banana Pancakes
These fueled me nicely for the Labor Day Team WOD at Crossfit. This one definietly was a good total body workout. Here’s a circuit that takes some of the movements done this am and making it home friendly.

Labor Day Workout

complete 3 rounds with 1 minute rest in between.
What you’ll need: a set of dumbbells (moderate to heavy) & a mat if you don’t want to do lay on the ground

10 burpees
15 V sit-ups 
15 supermans
15 squats with weights
10 lunges with bicep curls 
1 minute of planking
V sit-ups: lay flat on the ground on your back, with legs straight bring legs and arms together to form a V with your body
Supermans: lay on your stomach, lift your arms and legs in the air like superman flying for about 3 seconds & lower, repeat.
Lunges with bicep curls, Lunge forward and do a bicep curl while holding the lunge.
Planks on your elbows (watch your butt, don’t let it pop up!!)

Printable version here: Labor day workout.

After this I came home for quick snack of hummus, crackers carrots and a bite or 2 of greek cookies:
Oh how could I forget, some Kaldi’s coffee and nalgene of water!
Then it was time for the 7 mile run. Since it was rainy this weekend, the “long” run was pushed to today. I was a little nervous because the workout this am was tiring, but I couldn’t put it off any longer so away we went.¬†
The legs were tired but I made it!!

Attempting to keep on schedule on training for the half in October, this weeks long run is 8, so we’ll see when ¬†I can squeeze. Also 7 miles down to my goal of 50 miles this month!!
After a quick shower, it was lunch time which consisted of leftover stirfry on a pita with some homemade iced tea.
I wanted something sweet and since my peaches are pretty ripe, a peach with cinnamon it was! 
Cut up the peach, sprinkle cinnamon on it and microwave for about a minute and enjoy!!
You can see the steam from peaches. 
It’s been a relaxing day of putting off homework and now its time to tackle it.¬†
What are you up to on this labor day??
xoxo,

Katie 

Twitching GIrl

On my flight to Minneapolis to celebrate a wedding of high school lovers and to be reunited with all of my friends once again. Decided to take a little nap, you know rest your eyes before the weekend of fun commences. My magazine was sitting peacfully on my lap. Close my eyes and start dreaming about the 31 Heroes WOD i just completed.

And before I knew it, I twitched my magazine off of my lap and I’m awake. So much for getting a nap!!

I love flying. I treat myself to a Starbucks and a new magazine to read. Since the new US weekly wasn’t out (read it on the flight to Colorado last week), I Picked up the new Cooking Light magazine. Boy are we in for a treat. There are SO many delicious recipes I want to try.
Lemon Squares
(Lightened up)

Ingredients:
3/4 cup all-purpose flour
1/4 cup powdered sugar
3 tablespoons pine nuts, toasted and coarsely chopped
1/8 teaspoon salt
2 tablespoons chilled unsalted butter cut into pieces
2 tablespoons canola oil
cooking spray
3/4 cup granulated sugar
2 tablespoons all-purpose flour
1 teaspoon grated lemon rind
1/2 cup fresh lemon juice
2 large eggs
1 large egg white
2 tablespoons powdered sugar

Instructions:
1. Preheat oven to 350 degrees
2. Mix flour, 1/4 cup powdered sugar, pine nuts, and salt in a food processor (or mix by hand). Pulse a few times.
3. Then add butter and canola oil pulse or mix several times until the mixture resembles a coarse meal.
4. Pour mixtures into the bottom of an 8 inch square glass baking dish (spray it with cooking spray first); and press this into a crust.
5. Bake at 350F for 20 minutes or until lightly browned.
6. While this is baking, mix granulated sugar, flour, lemon rind, lemon juice, eggs and egg whites until smooth.
7. Pour over the crust and bake at 325 for 20 minutes or until it is set.
8. Cool completely and chill for at least 2 hours.
9. sprinkle evenly with powdered sugar and enjoy!!

Nutrition Info:
1 square
124 calories, 2g protein, 1.3g saturated fat, 2g monounsaturated fat, 1.2 g polyunsaturated fat, 18.5 g carb and .3g fiber

Well I’m in Minnesota, let the adventures begin!!!

Xoxo,

Katie

Technology frustration

I admit, I am hopeless with technology and tonight is prime example. My lovely phone won’t upload photos and ¬† I don’t know why!! So this post will be very short due to lack of photos. ¬†Tonight in crossfit, we did a major lung busting workout. It combined cardio, strength, endurance, and sheer mental drive. Cliche sentence I know.
Here is a modified version for you all to do! The middle set of 10 lunges   is kind of like what we did but a bit different.

  • 800m run
  • 2 minutes of mountain climbers 25 seconds on 10 seconds off¬†
  • 40 kettle bell swings¬†
  • 20 tricep dips followed immediately by 10 jumping squats¬†
  • 10 lunges each side holding the kettle bell over your head ¬†(same arm same side)
  • 20¬†tricep dips followed immediately by 10 jumping squats¬†
  • 40 kettle bell swings¬†
  • 2 minutes of mountain climbers 25 seconds on 10 seconds off
  • 800m run

So very true!

Nutrition  Fact of the Day,
3500 calories= 1 lb 
xoxo,
Katie