Hi, friends! Happy Tuesday!
The other day, I stumbled upon this cool infographic created by some CrossFit number crunchers. It shows the average stats of the men and women who placed in the top 10 in the 2012 CrossFit Open. Check it out!
Just for fun, here’s how I compare:
Snatch: 80 lbs.
Clean and Jerk: 95 lbs
Deadlift: 200 lbs
Back Squat: 155 lbs.
Haha! I’m not even close to the average! It just goes to show you how amazing the athletes are who competing in the CrossFit Games this weekend. AHHH! I AM SO PSYCHED TO SEE THEM LIVE AND IN PERSON!!!
Breakfast
There was a nearly-empty jar of almond butter in our kitchen (surprise, surprise), so I made Overnight Oats in a Jar last night for breakfast this morning. In the mix: rolled oats, trail mix, sliced frozen strawberries, chia seeds, and almond milk. I also drank a glass of iced coffee with almond milk.
Workout
After breakfast, I headed to CrossFit to get my WOD on. I hadn’t taken a class since my disappointing Fran performance, so I was excited to get back at it.
WOD:
For time:
48 Burpees
24 KB Snatches
12 Calorie row
48 Double Unders
24 KB Swings
12 Calorie row
48 V-ups
24 Sumo Deadlift High Pull
12 Calorie rowRx: (53, 35)
L2: (45, 30) 2x single unders
L1: (35, 25) 2x single unders
Beg: (25, 20); 24 burpees, 48 single unders
I really liked today’s workout because it mixed things up. There were seven different exercises and a couple of them (KB Snatches and V-ups) were ones I hadn’t done in awhile. I also just like high-rep, endurance-style WODs, so this one was fun.
At the start of the WOD, I worked out next to Mal, so I tried to keep pace with him as he did his Burpees. We both did them unbroken and he only beat me by 4 reps, which was a mini victory for me since he’s such an animal when it comes to Burpees. Remember when he did 119 121 Burpees in 7 minutes during the Open? Animal, I tell ya.
For the kettlebell parts of the workout, I used 35 pounds for all of the exercises except the Kettlebell Snatches (I used 25 pounds), which were really tough. I struggled with them during the WOD, so I took some time afterward to work on my form. I think I have it now! Those babies are hard! I finished the WOD in 15:29.
Snack
After CrossFit, I headed home, speed showered, and then drove to NuVal. We had no food in our kitchen and I didn’t have much time, so I mixed up a protein shake to take with me as a snack.
Lunch
Not surprisingly, by the time I got home from NuVal, I was absolutely famished. FEED ME! As soon as I walked in the door of our house, I headed straight to the kitchen and shoved a handful of almonds into my mouth.
Then, I made lunch, which was an egg and cheese wrap with mixed greens.
Snack
A couple of hours later, my stomach started to grumble again, so I whipped up a Cherry Pie Smoothie.
In the mix was a scoop of vanilla ice cream-flavored 100% Egg Protein that GNC sent me to try out. Wondering what egg protein is all about? Me too. I just recently heard about it and today was the first time I have ever tried it.
THE BENEFITS OF EGG PROTEIN [source]:
- Highly digestible and absorbable in the body
- High in protein and amino acids
- Low in fat, cholesterol and carbohydrates
- Good choice for those dieting or athletes looking to pack on lean muscle
- Contains all 9 essential amino acids, which are key for supporting healthy muscle
- Naturally lactose-free and much easier to digest for those who have trouble with dairy-based protein powders
One serving of the GNC Pro Performance 100% Egg Protein has 120 calories and provides 25 grams of protein. It’s pretty tasty too””it has a strong, sweet, but not overpowering, vanilla flavor. The texture is sort of grainy in the container and not as “creamy” when blended in a smoothie (since it’s lactose-free), but it’s a great option for people who have issues with dairy.
Weekly Workouts
- Sunday: 9.3 miles
- Monday: Off
- Tuesday: CrossFit
- Wednesday: CrossFit
- Thursday: Travel WOD
- Friday: Travel WOD
- Saturday: CrossFit
Question of the Day
What are your top sources of protein in your diet? Have you ever tried egg protein? Would you want to try it?
P.S. I’m hosting a fun meal planning giveaway on Trading Up Downtown!
