Friday, August 28, 2009

paleo chocolate cake

This is absolutely delicious, ESPECIALLY the frosting.

CAKE
3 cups of walnuts
2/3 c raw cocoa powder
pinch of salt
1 c dates

FROSTING
Ok this is HANDS DOWN the BEST chocolate frosting I have EVER had. Never mind the fact that it's paleo!
1/4 c agave nectar
1/3 c dates
1/3 cocoa powder
1/2 an avocado (yes an avocado)

Yes it's sweet. yes it's sugary. But DAMN it's good. And at least the sources are better than the processed crap.

Fill with raspberries and VOILE. Here is the creation.

Monday, August 24, 2009

update

It's been a sucky few weeks. Shoulder/back are still messed up. Now I sprained my foot and am on crutches. What a lovely world.

Tuesday, August 11, 2009

You know how things build and build and build, and there's one little thing that just sends you over the edge? yeah, that was me yesterday ... And then a savior! Cara Groden you SAVED me in that moment! I <3 uuuuuuuu

AM

FS
20/5
20/5
50/5
60/3
70/1
72.5/5
72.5/5
72.5/5

SN DL
50/5
60/6
75/5
75/5
75/5

I was wiped. Yesterday was a bad day :(

Saturday, August 8, 2009

Has it really only been one week since I was in New York?


Did tabata abs last night at CF Bellevue so I was HELLA sore today. Ouch. No extra core work.

AM/AFTERNOON

FS
20/5
20/5
50/3
60/3
70/3
75/3
80/3
80/3
80/3
80/3

SN DL
45/3
55/3
65/3
70/3
80/3
80/3
80/3

CL DL
75/3
90/3
95/3
95/3
95/3



PM

Sprint 100m, run backwards 100m, sprint 100m, run backwards 100m; repeat 2x.

10 squat jumps, 50m sprint; repeat 3x.

Tuesday, August 4, 2009

Doing what I can. Need to keep up my speed since I can only squat and DL, so I did some sprints today.

"Death by 10 m"
1st min: 10 m sprint, back and forth
2nd min: 2 10 m sprints, back and forth
3rd min: 3 10 m sprints, back and forth
and so on until you run over a minute.
I got 6 minutes, but I realized I'd wayyyy over estimated what 10 m was (it was more like 20 or 30 m one way). Oops.

Rested.

Did it again, 7 rounds.

Rested.

Did it again, 7 rounds.

So a nice chunk of speed work, I guess. As RX'd (10 m), would've been about 1540 m total, although that was more because of the first set.

This is kinda cool, check out this section of the USAW rankings site. First one is juniors, second is overall in the nation. Cool!



Monday, August 3, 2009

Change of pace

Well it seems to always be the case with me -- I'm injured, as usual. Well at least slightly. My shoulder/back/traps have been bugging me forever, since May. Been pushing through too much, too hard. Last week my back was in such knots I was on the verge of tears 24/7.

Couple of highlights from last week:
I finally met Sam Aurelio! I feel like I've known her forever (that seems to be a trend with CF...). She was wonderful enough to meet me at the Newark airport and not let me get lost on my way to NYC to (attempt to) surprise Brian. Although the surprise was an epic failure (grrrrrr) it was still great spending time with two awesome people.




And Brian, my baby, I got to spend 5 days with him. This whole trip was supposed to be a surprise for him, and even know the surprise part failed (and I was more than a little upset with that), I still hope he can appreciate what I tried to do. I love you, baby.





So.

Last week I didn't do anything -- squatted twice in 7 days. I can't do anything with my upper body; even the pressure of a bar on my back for squats is iffy. But I did squat, and dead lift. Yesterday I went for a relaxing bike ride to loosen up my muscles from the plane ride, and did some short sprints. Today I squatted light and DL'ed.

BS
20/5
20/5
50/5
60/5
70/5
80/5
80/5
80/5

Sn DL
45/3
55/3
65/3
75/3
75/3
75/3
75/3

hypers: 3x10, 15 kg
weighted situps: 3x10, 12 kg

Couldn't do much else. Ugh.