Fitness

A Week in Workouts

Hey everyone and happy Monday!

I like Mondays for the most part. I usually indulge on the weekends, and with all the events going on this month, I’ve definitely been indulging a lot more recently. Mondays feel like a reset for me which is a great way to feel positive heading into the week. I usually take Sundays as my rest day and feel ready to go on Monday mornings.

I thought it would be interesting to blog about a whole week of workouts (starting Monday, of course) so you can get a peek into how I schedule my time and make it all work.

The general breakdown of a typical week for me is nine or ten total workouts, five Crossfit and four or five runs, over the course of 6 days. That further breaks down to three or four days of two-a-days. When I say I take Sunday as a rest day, that means no working out at all. When I work out twice in a day I do my morning workout, and then another workout about ten hours later.

This past week I wrote down all my work outs and how they went. I’ve been having a lot of trouble with my mental running game these days, as I’ve mentioned previously on the blog, so I wanted to also take this opportunity to look at what may be holding me back.

MONDAY

Crossfit: 5:45am class. 3 ascending sets of 5 bench press. My weights were 75, 85, a failed attempt at 95 (got to 3 so I have a new 3-rep PR), and 90lbs. Then, in teams of two, 20 minute AMRAP of: 3 bench press, 3 power cleans, 12 slam balls, 6 bench press, 6 power cleans, 12 slam balls, etc.. I worked with my friend Gabrielle and we thought this one was really fun! We scaled the weight to 70lbs, and felt that it was just the right amount of challenging.

Running: 4 miles, easy paced. I was not looking forward to this run because it was a rainy, dreary Monday in NYC and I just wanted to stay inside, but I got it done.

TUESDAY

Crossfit: 5:45 am class. 3 ascending sets of 6 front squats from the ground. This means I was limited by what I can clean (which is definitely less than I can front squat). Then 10 rounds of 8 1-arm overhead lunges and 8 1-arm thrusters followed by as many muscle ups as possible. There was a 15 minute cap on this workout so I was able to get in all ten rounds, and then practiced transitions for muscle ups for the remaining time.

Running: I was supposed to do 6 miles, with two sets of intervals of 1 mile, 400 meters, and 800 meters at 8-8:15 pace, 7:15-7:30 pace, and 7:30-7:45 pace. Friends, I got through one set of the intervals and I just wasn’t feeling it at all. So I finished three miles and called it a day.

WEDNESDAY

Crossfit: 3 ascending sets of 5 deadlifts, then Diane, a famous Crossfit benchmark workout. This was a tough one. I don’t have handstand push-ups and since the workout is a sprint, I did a scaled weight for the deadlifts in an effort to maintain my form.

Running: Rest

THURSDAY

Crossfit: Endurance day at my gym! We worked in teams of two to complete as many rounds as possible in 32 minutes of 16 calories, 10 burpees over the paralette, and 20 sit ups. I worked with my pal Gabrielle, and we split the work evenly and it was a pretty fun workout.

Running: I had 6 easy plus strides on the schedule, but the gym at my work where I was planning to work out was occupied. Brian and I also recently got some big news about his career, so I went home and talked with him and rested.

FRIDAY

Crossfit: 3 ascending sets of 6 back squats. These felt really heavy today, but I did increase from my 3 ascending sets of 8 back squats last week so I was happy with that. Then we did Jackie, another famous female-named workout. I finished in about 12 minutes, and scaled the pull-ups. I had never done it before and I was surprised at how much of a real grip burner it was.

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Photo by @antlucicphotography

Running: I just ran a quick two miles on the treadmill at work, easy paced.

SATURDAY

Running: 8 miles before going to brunch and a good friends wedding. 2 warm-up, 2×5 min at 8:00-8:15 pace with 3 minutes easy paced between, 3×3 min at 7:45-8:00 pace with 3 minutes easy paced between, then 3×2 minutes at 7:30-7:45 pace with two minutes between. I cooled down until I reached 8 miles. I felt pretty good during this run!

SUNDAY

Rest. I walked around Princeton’s gorgeous campus and went to lunch with some of my best pals. It was a great day.

And that’s a week in workouts. It was actually a bit light, but I was feeling tired this week so I feel good about what I was able to accomplish!

I hope everyone has a great week!

❤ LB

 

Food, Life

Farmer’s Market Food Fun

Hey everyone!

Happy Monday! As I sat down to write recently, I realized that I haven’t yet told you about the fun I had cooking with the haul we got at the farmers market a few weeks ago. Out on the North Fork of Long Island we got all this cheap, fresh produce that I was so excited to use. It ended up being a lot more tomatoes than I realized, so next time we go, I’ll be making a point to pick up a bigger variety of fruits and veggies.

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Local wine from our wedding venue – yes, please!

First up, as a side dish I sautéed up some fresh zucchini and corn. We had it with burgers (veggie for me) for a quick, easy, summer dinner! I just used a touch of olive oil, salt, and fresh cracked pepper and kept it super simple since the corn was so sweet and yummy!

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That same night I also made a quick fresh tomato sauce. I just cooked three tomatoes on low heat while we ate dinner that night. I added fresh basil leaves that I ripped up and tossed in from a basil plant that I’ve miraculously kept alive to this day.

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Step 4: tossed with fresh zoodles!

I had a fresh peach with honey from our wedding favors every day with my lunch for over a week which was so delicious, and a nice summery departure from my normal “I eat an apple every single day” lifestyle. We also had several caprese salads with the local heirlooms, mozzarella, and fresh basil. Bonus points that I felt like everything I made was a fairly healthy choice when I supplemented with additional sources of protein.

It was fun to bring home produce that was so tasty on it’s own that cooking it was a cinch, and now I’m even more excited to head into fall when different fruits and veggies will come into season for me to cook with!

What have you been cooking lately? Let me know in the comments!

<3LB

Food

Quinoa Salads We’ve Been Loving This Summer

Hey everyone!

Happy Wednesday!

Today I’m here to talk about lunch. Historically not my favorite meal of the day (#dinnerforthewin), but recently, I’ve been mixing up my lunch!

Since the start of summer my workload has decreased since there are no students at work. Because of this, I found myself having a bit more time to really enjoy my lunch. Normally, I’m a grazer. I pack smaller snacks and basically eat something every hour of the day. Brian and I have also had a bit more time on the weekends, too, so we decided to meal-prep some cold quinoa salads to grab for easy lunches.

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Brian prefers sweeter salads (overall, not just quinoa salads), while I prefer more savory so we’ve experimented with a couple of different varieties and we’ve really enjoyed them all! They’re also so easy to make, you basically just add all the ingredients to a container, stir, chill, and serve. I usually make one giant pot of quinoa and then split it in half to make our different salads. Also, I really eyeball these salads, and rarely measure, but they’re so simple, even some variety in the amounts is sure to be yummy.

My favorite salad has:

Quinoa, about 3 cups

Whole kernel corn, one can, drained

Black beans, 1 can, rinsed and drained

Plum tomato, diced

Your favorite salsa, about 1/3 of the jar (as a light dressing)

I cook the quinoa according to the package directions, dump everything into a tupperware, stir it up and voila!

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Don’t judge my knife skills! I’m not a master chef.

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This salad is delicious, and of course, totally customizable. I like to pack half of an avocado to slice and add at work. I’ve also added a couple of scoops of this salad to chopped romaine as toppings for a more traditional salad. If you like green peppers or jalapenos – add them! Want to add more corn, beans, salsa, or tomato? Get after it!

Brian’s favorite salad has:

Quinoa, about 3 cups

Raisins, about a cup

Feta, about a cup

Spinach, one handful

Halved grapes, about 1.5 cups

Walnuts, about ½ cup, chopped

Balsamic vinaigrette, ⅓ of a cup

Cook the quinoa according to the package directions, while the quinoa wilt in the handful of spinach, add in the other ingredients, stir, chill, and serve!

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Again, this is super customizable, too! Brian occasionally likes to add some cucumbers, raspberry vinaigrette, swap the raisins for dried cranberries, or add slivered almonds instead of walnuts for crunch.

These keep in the fridge for about 5 days, but you may need to add more dressing the longer you keep them.

I find that a quinoa salad at lunch is more exciting than my normal grazing routine, and it’s nice to be able to look forward to a “real meal” midday. I know I’ll go back to smaller meals and snacks once the school year is in full swing, but I’m already looking at ideas to mix that up, too! What are some of your favorite additions to a quinoa salad? Let me know if you try a version of either of these! Happy eating!

❤ LB

Fitness

3 Misconceptions I Had About Crossfit (and the Truth I Learned When I Tried It)

Hey team,

I wanted to take some time to talk about Crossfit for a bit. I know that there is a whole world of information about Crossfit out there for those who are interested in the theory behind it, famous Crossfitters, the best equipment/gear, etc. A lot of people (myself included) had heard of Crossfit, but haven’t experienced and it may have a lot of misconceptions about what it is, how it feels, and the results you get. So, I’m here to share some of the misconceptions I had about it and what I now know! Who knows, maybe this post will get some of you headed into your local box (Crossfit gym) for a trial class!

Misconception #1: It’s all meatheads and bodybuilders.

When I thought about Crossfit prior to taking my first class, I was sure that I would be surrounded by a parade of huge dudes, bulky women, and would be left in the dust as they threw giant barbells around and did 800 unbroken pull-ups. I was pleasantly surprised to find that there really were a variety of fitness levels and body types in my first class. People at my box have come to Crossfit from a variety of backgrounds, some distance runners and cardio-lovers, like me, and some from general weightlifting or classes at the gym. I’ve also met people who chose Crossfit as their first step into fitness. Yogis and ClassPass warriors alike have found a workout they love with Crossfit, and I’m sure my affiliate is not the exception. I have met some amazing people (and, surprise! Some of them ARE bodybuilders!) in the last year and I count myself lucky at that.

Misconception #2: You have to talk about Crossfit. To everyone. All the time.

I’d heard that Crossfit is “like a cult” and I’d met several people who really did talk about Crossfit all. the. time. They went on about eating paleo, talked about every detail of every day’s WOD and at the time, I cared only because I cared about those people. Now that I’m a part of the Crossfit community, I get how that could happen, but you don’t actually have to talk about ANY fitness regimen. My rule of thumb is usually that I will talk to other fitness enthusiasts about the specifics (you know, what the workout was today, maybe a PR I’m particularly proud of) but with everyone else, I tend to keep it pretty vague. Don’t get me wrong, I’m proud to be a member of the Crossfit community and I know that (like any fitness regimen) to see the best results, I need to be there consistently putting in the work. But, I recognize that my friends and family don’t want to hear about my Annie time or that I’m working on my snatch form. They know that I’m making healthy choices and staying active, and that’s really all that matters.

Misconception #3: All I’ll ever do in class is lift weights and I’ll get bulky.

First of all, woah, pre-Crossfit, Lauren. STOP JUDGING BODY SHAPES! Second of all, boy was I wrong. Crossfit is one of the most varied workout programs I’ve ever done. In a given day during a one-hour class I will complete heavy back squats, run a mile, do pull-ups, dumbbell presses, and a farmer’s carry. Or I’ll row 1,000 meters, do 50 sit-ups, and work on my deadlift form. Yes, there are weights, but to my surprise it wasn’t always your standard barbell. What I’m trying to say is – it’s all there. Well represented in a good Crossfit program, you’ll find cardio – my personal fave – strength, gymnastic movements and more that will work on every area of your body from core, to back, to shoulders, to legs, to abs. Also, my gym has several different programs to choose from including an obstacle course racing class, barbell class, and even Crossfit Kids, so there’s really something for everyone. Since my week in workouts consists of both running and Crossfit – I stick to the regularly scheduled programming and guess what? I am not “bulky” but I can definitely see more defined muscles (except the ever-elusive abs, ugh) and steadily increased my weightlifting capabilities.

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Sandbag over-the-shoulder. Photo by @antlucicphotography

I’ve found my Crossfit experience to be a really well-rounded experience overall. I’ve never felt pressure from anyone at my gym to eat a certain diet or to lift more weight than I am capable of. It’s well-rounded in terms of the people I’ve met, the workouts I complete, and the results I’ve seen. It’s worth doing research on your local affiliates (after double checking with your healthcare provider) to see if one of them is right for you! Thinking about joining Crossfit? Already a member? I’d love to hear your thoughts on Crossfit! Sound off in the comments below!

❤ LB