Hey everyone! How are you this fine evening?! I am doing well! Today was a busy day. Luckily I started off with a breakfast that I know will provide me with boundless energy. A green smoothie! I mixed together: banana, spinach. frozen berries, nonfat greek yogurt, orange juice, vanilla protein power, flax seeds and ice. I usually make a huge batch so that Adam and take one for breakfast as well. This one was really thick when I made it. I actually packed a spoon so that I could eat it that way when I got to work. It melted a lot in transport, so I drank it like I normally would.
I had a mid-morning snack around 9:30. I finished up the rest of the sliced apples I got at Trader Joe’s last week.
We ate lunch as a department today at work to celebrate the interns. I had two slices of my boss’ favorite pizza. She made this combination up and it is a stroke of pure genius. It is bacon, jalapeno and ricotta. I know it sounds odd, but trust me this combination is out of control.
I also had some salad: spring mix, dried cranberries and goat cheese topped with raspberry vinaigrette.
After work I headed home to change really quickly and then went to Crossfit. Today’s workout was something I like to call Death By Kettle Bells.
Oh yeah…this workout was awesome and used only kettle bells and and ab mat. I know my upper body is going to be sore for the next few days after yesterdays workout and Wednesday’s 100 kettle bell swings.
The workout looked like this:
Ladder workout of:
- Lunges with the kettle bell overhead
- Kettle bell swings
A latter workout is when you start with 10 of one exercise and 1 of the other and then work backwards until you do 10 of the second exercise and 1 of the first. Make sense?
Tabata (8 rounds of 20 seconds work, followed by 10 seconds rest):
- Ab mat sit ups
- Leg raises
Circuit of 3 rounds of:
- 10 Goblet squats
- 10 Kettle bell presses
- Ab mat hurtle jumps (because of my past ankle injuries I substituted the hurtles for jumping rope)
Ladder workout of:
- V ups
- 4 count flutter kicks
- 10 Sumo deadlift high pulls
- 10 Transfers
- 10 Figure 8′s
I am exhausted just writing all of that. The workout was tough, but awesome! I love that it kept my mind moving and I never got board. It was constantly something new. I left feeling awesome. I know I will have some serious upper body and ab soreness in the next few days. My upper body is fatigued!
When I got home I showered, started the laundry and made dinner. For dinner I stir- fried tempeh and veggies with teriyaki and low-sodium soy sauce and ate it over brown rice. It was simple, with lots of protein and just what I was craving.
Have you ever done a kettle bell workout? Did you like it? What did you do?