Peanut Butter Chocolate Protein Pancakes and Crossfit

Yesterday’s gym time was pretty productive. The marathon training distance was just 3 miles, so I felt I could do a little weight training as well. Since I was running on the treadmill, I tried to keep the incline at a challenging level. I ended up running most of it between a 2.5-3.0 incline. I’m sure there’s a number of you out there that think that’s easy…but I’m not really an “incline” kinda gal. I realize the importance of hill-work when training for a marathon…but that doesn’t mean I have to like it! Here were my running stats:

Marathon Training: Week 3

• Distance: 3.00 miles
• Time: 23:47 min/sec
• Pace: 7:53 min/sec
• Calories: 260

Before the run, I did a couple ab exercises (again, highly recommended to do them before you do anything else…if you don’t love doing abs, like me).

• Reverse Crunches– 3 sets of 15 on a bench. These are great for the low abs. I need another low ab exercise since I do these often. Any suggestions?
• Side Plank with Shoulder Work– 3 sets-1 of 15, 1 of 12, 1 of 10. Using 5lb. weight. I think I’ve explained these before. Basically, you’re in a side plank, (for example, on the right side), you’re left arm is holding a 5lb. weight (or whatever weight you’d like) and while you’re in the plank position, you’re left arm comes forward so it’s facing straight out in front of you….then goes back again towards your side. The whole time the arm is straight. This really works your shoulder…hence the decrease in reps as I went on….

Okay, so after the abs and running, I decided to get my CrossFit on. It’s been a while…I needed a good butt whoopin’. This was inspired by yesterday’s CrossFit.

CrossFit:

10 Rounds, 10 times for time (as fast as you can)

• Thrusters- “Classic” CrossFit thrusters are done with a weighted barbell. I used free weights…and I used a lot less weight than the “classic” CrossFitter. I used ten pound weights…I figured after 100 of these…I’d be pretty well spent. You hold the weights in your hands above your shoulders….and basically squat down and “thrust” up, at the same time doing a shoulder press. Here’s a video demonstration of the classic CrossFit style.
• Pullups- Yes, I used the assisted pullup machine…because, like I’ve mentioned before, I can barely do A pullup let alone 100. When I use the assisted machine, I do try to use as little weight as possible. I still want it to be a challenge. I used about 70 pounds for assistance ( I have no idea if that’s good or bad…but for me….that was all I could do!).
• Triceps Dips- These are pretty standard…but obviously, after 100, my arms were shaking like crazy! Here’s a video demonstration…who else but Mr. America 1999 to show you how it’s done! 🙂

This was a great workout. 100 of anything will definitely make you tired! My arms are insanely sore today!  I did another CrossFit once that was pretty similar. It was 10 rounds 10 times of pushups, dips, pull-ups, and sit-ups. I actually did that one in a park on the workout gear they have set up (I did like, 10 pull-ups total, by the way. No assisted machines there).

After my gym session, I had a pretty healthy lunch of protein pancakes and a salad (I know, kind of a random combo).

The salad was pretty good: spinach with apple and avocado.

Next, I attempted another batch of protein pancakes. Apparently, I really want these to work out (as in, not taste like chalk). I gathered up the ingredients:

• scoop of chocolate protein powder
• dash of cinnamon
• dash of nutmeg
• dash of vanilla extract
• 1 egg white
• little bit of chocolate soy milk
• scoop of peanut butter
• scoop of vanilla greek yogurt

I just mixed everything together then started pancaking it up!

I also topped it with the rest of the vanilla greek yogurt. It turned out pretty good! Definitely tasted like a healthy lunch:). I gotta prep for a 6 mile run today….not too bad. It’s beautiful in Dallas…supposed to be 73 today!!

Hope you all have a great Friday!!