Hey everyone! I hope you day was great! Mine was pretty busy, but nice.  :)

Breakfast was packed up and eaten at work while forming and chipping away at my day’s to-d0′s. I had 1 cup of Kashi GoLean Crunch with vanilla greek yogurt and blackberries.

Lunch (unpictured) was eaten during a meeting that was catered by a school that wanted to chat with our staff about their post-high school certificate programs. They had it catered by Panera which was awesome! I had a whole lot of garden salad, a half of a mediterranean veggie sandwich and I split a huge m&m cookie with two other co-workers. I love Panera so this lunch was a great treat.

Snacks throughout the day:

Clementine, low fat cottage cheese and a honey graham Z bar.

After work had a doctors appointment then I came home changed and headed to the gym. I did some strength training and pool running.

Strength:

• 3 sets of overhead tricep extensions with a 20 pound kettlebell
• 3 sets of tricep press with 40 pounds (machine)
• 3 sets of tricep kickbacks with 8 pound dumbbells
• 3 sets of 12 crunches
• 3 30 second planks
• 3 sets of 25 bicycles
• Bonus: 3 sets of 12 (on each side) hip extensions with body weight

Once I finished my strength workout, I changed into my speedo and hit the pool. I strapped on a flotation belt and set out for 35 minutes of solid pool running. The key to pool running is to just go after it as if you are running on land and not get frustrated that you get pretty much nowhere fast. I did end up completing 15 full pool lengths in the 35 minutes of straight pool running. I know people were looking at me like, “What the heck is this girl doing?!” But I didn’t care. I am starting to feel less and less silly with pool running and I actually kind of like it. It is not nearly as enjoyable as actual running but it does the trick. I am glad I found some kind of solution to my inability to run right now due to injury.

After the gym I headed to my part time job to get some work done and FINALLY headed home to make some dinner. I was super hungry by that point. Pool running = really hungry girl! I whipped up a quick stir-fry made up of chicken, broccoli, sugar snap peas, water chestnuts, carrots and low sodium teriyaki sauce. I served it over brown rice. It was delicious!

Switching Gears: 

There are oh so many things that I love about Crossfit. I love that it whips my as* into great shape, encourages me to create new fitness goals, keeps my brain and body guessing so that I never get bored, shows me great results, makes me feel like a rockstar and is a just blast in general. But, one this I really appreciate is the sense of community it gives me and that is really one of the reasons I am super sad that I am out injured for the next 3 months or so. Crossfitters stick together.  Today I got an e-mail from a fellow Crossfitter named Adam, who I have never met because it is a member of a Crossfit gym in Pittsburgh. He wrote to tell me about a member and coach at his Crossfit Gym named Zach Miller.  Zach was involved in a terrible car accident this past summer leaving him in a coma. I wanted to share Zach’s story with you all.

Adam informed me that iWod was selling “All I do is WOD for Zach” shirts (WOD = Workout of the Day). The shirt is pretty sweet and includes the image of Zach busting out an overhead squat! How awesome is this shirt?

The shirt costs $29.99 and 50% of the proceeds from these shirts go towards the Z-Fund. You can order your shirt here.

Please keep Zach and his family in your thoughts and prayers. I know my very first WOD post-injury will be dedicated to Zach.

Goodnight, folks!!!