I wrote about my first experience at Crossfit earlier this summer and I had the urge to try it again. Last Saturday I went to the free intro session at Workhouse Crossfit and had a blast! They had a 10 days free coupon and I figured I would check it out. The staff there is fantastic, they are helping with form and cheering you on.
We did a team workout of boys vs. girls (the girls won!):
Team WOD
1,000 meter row
Air Squats
Sit Ups
Push Ups
We alternated through the moves and then did push ups as a team. It was a blast and I burned 400+ calories. With all those squats I was pretty sore on Sunday. That made golfing a bit of a challenge! Really sore legs and even just walking from the cart to the greens was difficult.
Sunday: Golf
Monday: Turbofire 20 Min HIIT and Body Beast Workout
Tuesday: Crossfit WOD
Wednesday: Off
Thurday: Yoga Sculpt
Friday: Doing Body Beast legs tonight
Saturday: Crossfit
Rockin’ my Graced by Grit headband and enjoying a little propel with Monday’s Turbofire and Body Beast workouts.
On Tuesday I even managed to convince Scott to come to Crossfit with me. He did really enjoy it but was really really sore the rest of this week. He gets a ton of activity everyday (his average steps are around 20,000) but he hasn’t done a lot of formal lifting. We are considering doing a 2x per week membership. I just wish it wasn’t so expensive!!
Scott did really well!
Tuesday’s WOD
Warm-Up
400 meter run
Partner Squat Toss
Med Ball Jump Over
Med Ball Pass from hands to feet
Increasing reps per minute, ex 1 rep in Minute 1, 2 reps in Minute 2… to failure or 10 reps
Squats
Push Press
20 kettle bell swings
100 meter run
Crossfit sit ups
They have a Groupon going right now and I think we may do that and evaluate from there. With my workout ADD I am enjoying the variety in workouts but am very aware of proper form and ensuring I don’t get injured. We are also adament about post workout nutrition and supplements, right after working out I have been having a great smoothie and taking my supplements.
Post Workout Smoothie
1 scoop protein powder
Half frozen banana
Ice cubes
Frozen berries/fruit
Almond Milk
Creatine (I have a separate post on this coming)
Chia Seeds
Current supplement line up:
Vous Custom Multi Vitamin
Fish Oil
Calcium
B Complex
Hair, Skin and Nails
Allergra
Vous offered to send me a month supply of a vitamin customized for me, with a few quick questions you get a multi vitamin formula. Mine includes:
- Folic Acid An essential nutrient for energy, metabolism and nerve function.
- Vitamin D₃ This active form of the vital nutrient is important for immunity, energy, healthy hair, bones and nails.
- Vitamin C Useful in immunity, also essential for iron absorption.
- Vitamin E A fat soluble antioxidant.
- Vitamin B₁₂ Important for optimal nerve function and energy.
- Vitamin B₁ A vital nutrient for energy and the nervous system.
- Calcium Essential for cellular metabolism and bone health.
- Magnesium This electrolyte is vital for cellular function, muscle metabolism and GI health.
- Iron Specifically as Carbonyl, an active form for energy that has less GI side effectsthan other forms of iron.
- Iodine Important for thyroid health.
- Biotin An essential building block for bodily proteins.
- All our products are Gluten Free, Non-GMO, Dairy Free, and contain no meat or meat products.
- Good Manufacturing Practices (GMP) Certified
- Easy to swallow tablets, feature Silky Swallow™ coating. Two pills daily.
I love these! They don’t upset my stomach at all and I am feeling pretty good on them.
Before bed I have been taking a Nighttime Recovery supplement which has amino acids and while it may be all in my head I do wake up with less soreness.
And for those nights when I am having trouble sleeping (which is often) I was sent a few samples of Liporidex PM Stimulant free supplement, it’s designed to promote restfull sleep. And again, this may be all in my head but I have slept better on it.
