Tag Archive for crossfit

Crossfit, Food, and Random LOL’s

Happy Wednesday people!

I had a late-ish night last night, so coffee was definitely necessary immediately upon waking up this morning!

Some of you may know that I’m also a sound engineer and used to work full time as a recording engineer in a studio here in LA. While I don’t do it full time anymore (obviously), I still do the occasional session. Last night I got to work with a pretty well known rock band (rhymes with shmimeshmown), so it was definitely worth losing a few hours of sleep. 🙂

My Day

I made this yummy breakfast to start my morning yesterday and it was so, so satisfying and delicious, so I thought I’d share! (If you follow me on Instagram, you’ve already seen it.)

Open-faced egg white, turkey, and Ezekiel bread sandwich. Get in my belly!!!I highly recommend this bad boy.

  • Ezekiel Bread
  • 1 slice Mozzarella Cheese
  • 2 slices turkey breast
  • 6 egg whites
  • season to taste (i just used pepper)

After breakfast and getting some work done, I went to Crossfit again (I went last week for the first time in a while), and we did a really fun WOD!

So fun, in fact, that I completely ripped up my hands…..and still continued on to finish the WOD. #dedication or #stupidity?

Here’s what we did:

Strength
Back Squats: 8-8-8-8 (so 4 sets of 8 reps at about 75% of our 1 rep max)

WOD

  • Push Press: 7-6-5-4-3-2-1
  • Toes 2 Bar: 1-2-3-4-5-6-7 (i did knees to elbow)

then

  • Box Jumps: 7-6-5-4-3-2-1
  • Pull Ups: 1-2-3-4-5-6-7

I was totally fine until the pull ups. And then this happened….

IMG_6878I guess it was bound to happen at some point! Now I just need to figure out how to get these bad boys to heal ASAP so I can continue with my regularly scheduled lifting. 🙂

I plan on taking today off from working out since my body is pretty sore. I have a busy day today with work and then back in the studio tonight, so it works out well.

Random things that made me laugh out loud this week:

IMG_6879IMG_6880Seriously, get me that Coach purse NOW. Can’t even tell it’s a fake…

Q’s:

1. What’s your favorite band? Mine is and has been 36 Crazyfists for about 10 years now

2. Have you ever ripped your hands open while working out? (any tips????)

 

Workouts & New FitFluential Ambassador

Hey Friends!

Hope your week is going well! I’m just over here working away. I love my jobs and what I do, but sometimes I think I’m doing so much that I forget to stop and smell the roses. It’s something I need to work on. I try to be as efficient as possible, which means that stopping to chat with someone for 5 minutes can be a bother. I just need a little more “Wuuusaaaaa” in my life. I’m going to put in the effort!

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I’m extremely excited to announce that I’m an official FitFluential Ambassador!!! I got accepted last week while I was at the airport, and basically jumped for joy in the security line. FitFluential is such an amazing company and I’m so glad I get to be a part of it. Stay tuned for some fun posts!

Here’s video of some of the exercises I did during my hotel workout this past weekend. Small gyms don’t scare me! You can always make something up, you just have to get creative sometimes. (And I’m always happy to help you get creative…just ask!)

P.S. You can find more of my videos on my Instagram: @fitlizzio

Workouts for the Week:

Sunday: Hotel Gym Workout

Monday: 20 min. HIIT on the Stairmill (Funny story, I went to set this up and instead of 20 minutes at level 11, I accidentally hit 11 minutes at level 20. It actually took me 5 minutes to realize my mistake. I thought I had gotten really out of shape miraculously and couldn’t figure out why it was so hard haha!)

Tuesday: CrossFit Workout + Boxing

Wednesday: Rest

Thursday: Legs + Boxing

Friday: Shoulders + Chest

Saturday: Back

I’m going to be in the studio a lot this weekend, which means I won’t really get a weekend. It’s all good, I’ll be doing fun things, but I definitely need to make sure I pay attention to getting enough rest. I am a much more functional and pleasant person to be around when that happens! (Trust me, Charlie can attest LOL)

Have a great rest of your day!

Questions of the Day:

1. Have you ever set up a machine wrong and started wondering if you had gotten completely out of shape or vice versa?

2. Do you stop to smell the roses? Or are you like me and could probably be much better about it?

 

Workout Jealousy

It’s Thursday! It’s Thursday! I’m excited because it’s kind of a Friday for me.

I’m heading out of town with my man today to watch him do a seminar at an audio convention. Pretty cool! It’s in Tucson, AZ, which isn’t all that exciting, but it has its perks. Like….EEGEE’S!!!!! If you’ve never had or heard of an EEGEE’s, you should really travel to Tucson. Strawberry Lemonade, I’M COMIN’ FOR YA!

StrawberryThis week has been so strange, guys. I thought it was Monday yesterday. -_- Maybe I need this little trip out of town????

I did a fun Crossfit workout yesterday that I thought I’d share with you. This is to be done with a partner, but you could cut it in half and do it yourself too!

100 Hang Power Cleans – Partner Workout

Rules: Partner 1 does 10 burpees, then as many HPC’s as they can before dropping the bar. Once they drop the bar, the next partner does 10 burpees and as many HPC’s as they can before dropping the bar. You continue going back and forth with this until you and your partner collectively reach 100 HPC’s.

It’s a TOUGH one, but a lot of fun. I was shaking afterwards!

 

Workout Jealousy

We all need rest days. Working out every single day without a rest just isn’t sustainable. (Trust me, I’ve tried it.)

But have you ever been enjoying your rest day, perusing Facebook or Instagram, looked at a photo or workout someone posted…..and felt guilty???? I totally suffer from this sometimes. It’s almost a jealous feeling. I’ll see that someone did a crushing leg workout or a fun hike and think to myself “damn, she’s getting ahead” or “wow, I want to do that workout!”

It’s really silly when I think about it. I KNOW I need the rest days, but I can’t help but feeling a little like I’m getting behind, being lazy, or just flat out missing out on something fun.

Have you ever suffered from workout jealousy?

Do you cave in and go workout or do you stay strong and rest?

Wow, what a weekend! It was a fun one, but like usual, I didn’t relax much. Let’s back up to Friday…

Friday Workout

I planned on doing a track workout after work, but for some STUPID reason, I decided to do a workout at the gym beforehand. I’m honestly not sure what I was thinking, but I really just felt like throwing some weight around and getting in a hard workout.

This is what I ended up doing:

Part 1: Tabata Jump Rope (8 minutes)

Part 2: 5 Rounds – Superset: Barbell Snatch & Jump Squats

Part 3: 15 min. AMRAP of 9 Deadlifts (95lbs), 12 Push-Ups, and 15 Box Jumps (20 in. box).

I ended up making it through 6 rounds.

I really wanted to back out of the track workout, but I was meeting a friend and didn’t want to leave him high and dry. We ended up doing:

4 x 75 meters

4 x 50 meters

4 x 30 meters

Needless to say, my legs were and still are DEAD.

Saturday

Saturday I took a complete “rest” day (duh). I say that because I didn’t work out, but I was running around all day.

Charlie and I started off by grabbing a coffee and then getting breakfast at a little cafe called Blue Plate in Santa Monica. It’s a cute little restaurant, but it’s very cramped. The food was pretty good, but I was ready to get out of there by the time we were done eating.

blueplate

After we finished, I picked up my friends and we got ready to head to a going away party for another friend. She’s moving to London and had all of us bring a dish from another country. We intended to do just that, but somehow we ended up at Aah’s (a costume store), bought Ninja Turtle T-shirts, and decided to bring pizza to the party. Ninja Turtles had their own country, right?!

Teenage Mutant Ninja Lizzy

Teenage Mutant Ninja Lizzy

Yeah okay, not the most logical thinking, but it was fun! There were actual some better photos taken, but my friend hasn’t sent them to me yet. We spent the night eating, drinking (well, they did), and just hanging out. It was a good time, but around 11pm, I became a pumpkin and went home.

Sunday

Sunday, my older brother (who just moved back from Israel), Charlie, and I headed out for a hike to Skull Rock. This is one of my favorite hikes in LA. The rock actually looks like a skull!

Skull Rock on Temescal Ridge Trail in Topanga State ParkThe hike is about a 6 on a scale of 1-10 in difficulty, and the weather was great. I was hoping it would shake out my legs, but MANNNNN I am still soooooo sore. Hoping that wears off by the end of today.

Hangin' with my older brother

Hangin’ with my older brother

I spent the rest of my Sunday working with my good friend and former roommate Jules on a project we’ve been talking about. It’s finally coming to fruition and it’s going to be AWESOME. I’ll be sure to let you guys know when that’s coming…..

Here’s my plan for the rest of the week:

Monday: 20 min. HIIT + Bouldering

Tuesday: Crossfit

Wednesday: Legs

Thursday: Upper Body

Friday: Rest

Saturday: Full Body

Sunday: Rest

I’ll be traveling Thursday – Sunday, so that part of the schedule might change. I’ll likely be doing quick 15-20 minute workouts from my e-book to get a quick and efficient workout in my hotel room!

Have you ever been SO SORE that you actually considered calling out of work?

I’m not kidding, I want to know if someone has ever done this! LOL

My Weekend and Workouts to Try!

 

Good morning friends! Here’s to a great and productive week!

I had a pretty great weekend. It was a mix of work/relaxation, but that was just what needed to happen. I have a lot on my plate and sometimes taking a Saturday to get some work done makes me much less stressed out. I have a hard time taking a break when there is SO much to do. Hoping this lightens my week a bit.

Even still, I was able to get a lot of work done and STILL just relax.

Listen to this! Friday night, as we were driving home from our friend’s house, we saw this:

fire

This was a CRAZY fire with tons of explosions. I was freaking out. They finally got it under control, but holy cow it was massive! That is definitely the biggest fire I’ve ever seen. I have a new respect for fire fighters for SURE. I was about a 1/2 mile away from this and it was scary even from afar. I can’t imagine having to go right into it! Thankfully, I don’t think anyone was hurt.

 

Last week’s workouts: 

Wednesday: Since Tuesday was spent filming, I took it a bit easy on Wednesday. I walked on the treadmill for about 20 minutes just to shake my muscles out. I was pretty sore and tired, but it felt good to move a little bit. Sneak peek below!

push up

Thursday: I was planning to take a boxing class, but things changed and I ended up just doing a full body workout. I felt REALLY GOOD in this workout. I ended up doing supersets of the following:

-Deadlifts & Chin Ups (4 supersets and 1 extra set of deadlifts)

-DB Shoulder Press & KB Swings (3 supersets)

-DB Step Ups & Jumping Step Ups (one leg at a time, meaning I did 15 DB step ups and went right into 15 Jumping step ups before moving on to my other leg. It is definitely a leg BURNER) (2 supersets)

Friday: Crossfit- We’re prepping to do Murph at the end of the month, so the workout we did was geared towards working up to that. We did:

20 min. AMRAP

400m Run

10 Pull Ups

20 Push Ups

30 Squats

I made it through 2 rounds and 5 additional pull ups. Killer!!!

Saturday: Rest

Sunday: Chest & Legs w/ Charlie

We did:

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8 reps

KB Goblet Squats

KB Swings

Barbell Bench Press

It was a great workout and took us exactly 32 minutes!

Fitness Plan for May 5 – May 11

Today: Bouldering + HIIT

Tuesday: Boxing

Wednesday: Full Body Heavy Lift

Thursday: Bouldering

Friday: Filming Workouts again…

Saturday: REST

Sunday: Hike

As always, that’s the plan, but we will see how the week goes!

When it comes to fitness, what do you consider yourself?

Beginner? Moderate Fitness? Fitness Freak? Athlete?

I train with the mindset of an athlete, but in reality, I’m probably at a moderate to advanced fitness level. I know this, but keeping the athlete mindset definitely helps me push myself.  

 

 

 

Weekend Pictures and Recap

Here we go again! Another week, another Monday, another chance to do it right! Right?! Right!

Can you tell I’m extra hyped this morning? It’s been a good weekend, and I’m ready to tackle the week.

I had a weird stomach thing going on last week (thought I had an ulcer, turns out I don’t, but not really sure what’s going on!). I tried to take it a bit easy, but oddly enough, my stomach didn’t hurt at all while working out. Maybe 24/7 workouts is what the doctor should have prescribed?! 😉

Friday

I spent the day working per usual. When I finished, I headed to CrossFit High Voltage in Burbank. I love this CF box! It’s not close to where I live, but the people there are AWESOME….so I drive.

We worked on hang cleans and push press/push jerks and then went right into the WOD. This WOD literally DOMINATED my shoulders. Here’s what we did:

15 Min. WOD

-200m run then,

-Dumbbell Push Press to failure

-200m run every time you fail.

So what does that mean exactly? It means that anytime you have to put the weights down, you have to run. And then you come back and do more push presses until you can’t hold the weight up anymore. And again. And again.

I ended up getting 111 reps with 25lb Dumbbells! Holy shoulders!!!! I couldn’t lift my arms over my head after that.

Friday evening, I was in bed by 7:30pm watching I Love Lucy re-runs. I love that show. I still think it’s hilarious and try to follow my mom’s lead in this particular life lesson: When it doubt, ask yourself, what would Lucy and Ethel do?

lucyethel_i_love_lucy-300x225

Trust me, works every time. 😀

Saturday

We woke up early and headed over to see some friends. We hung out for a bit and then went to a Mexican Restaurant in the valley called Casa Vega. The chips and salsa were on point (my favorite mexican dish 😉 ) and the salad I ordered was pretty great too. It had:

-Grilled Chicken

-Black Beans

-Avocado (an entire half of one! love when they give you a REAL serving 🙂 )

-Tomatoes

-Onions

-Lettuce

It was perfect with a little salsa on top in lieu of dressing.

My salad looked a lot like this, minus the cheese:

mexican salad

After the big lunch, Charlie and I let our food digest a bit before heading to my home gym, Iron, for a workout.

We did a modified version of Cindy:

20 minute AMRAP

-3 Chin Ups

-10 Push Ups (i did Lemon Squeezers because my triceps were DEAD from Friday’s WOD)

-15 Squats

I ended up getting through 10 rounds plus 1 more chin up. That’s 31 chin ups! For me, that is a lot of volume. I’m getting so much better at pull ups/chin ups and I’m loving it!!!

We didn’t let our food digest quite enough (he ate a GIANT burrito the size of a baby), so when we went to do treadmill sprints, neither of us could finish due to side cramps. Haha, ya win some, ya lose some. You win, Casa Vega, you win.

Sunday

Let’s call this my day of clutziness.

I parked in a fire zone, dropped my phone and broke my screen, got a parking ticket in Beverly Hills, and had to go back to the phone repair store twice to get it fixed.

Let’s just leave Sunday at that. (Of course I did my Sunday evening work, per usual.)

I’m ready for a great week of workouts this week! I’ll have my workout plan up tomorrow, but for today, I plan on running some sprints at the track and getting some climb time in at Rockreation.

1. What’s on your workout agenda this week?

2. What is the HARDEST form of exercise for you to do? (i.e. running, sprinting, lifting weights, plyometrics, etc.)

Workout Recap and Weekend Getaway HELP!!

This week has been full of some awesome workouts, so let’s get right to it!

Workout Recap

Monday: I did a 15 minute HIIT on the treadmill. It’s amazing how much 15 minutes can make you sweat and curse. I think they go hand in hand. I also did some bouldering at the rock climbing gym.

I alternated between 6.5 and 9.0 mph on the treadmill and shared my MFT upon completion.

Tuesday: I walked on the treadmill while waiting for Charlie, and then I put us both through some hell

Here’s what we did: 

3 sets of: Squat/Sled/KB Swing combo (this video is old, but this is what it is:)

http://www.youtube.com/watch?v=lTuCIGFL1qE

3 sets of: 5 Burpee Pull Ups (with full push up and on a very high bar that required a lot of pulling up!!!) super set with 10 Medicine Ball Thrusters (18 lbs)

3 sets of: 10 Push Press (45 lbs) superset with 5 Ninja Jumps

This workout looked easier on paper than it was. I tend to do that a lot…..

Wednesday: Bouldering. Instead of what I normally do, which is climb hard and take good long breaks, I set out to be there for an hour with minimal breaks. None of my friends could go, so I decided it would be the best use of my time. Damn it was hard! Climbing gives you a pump like nothing else.

Thursday: Boxing. I’m so glad I got back into this. I almost didn’t go because I’ve got a big work project going on, but knew I would feel much better if I did. I was right and left a sweaty, soaking, hot mess. It was glorious.

My plan for today? Crossfit 14.5! I missed 14.4 because I was out of town, so I figure i’ll try this one out. I may have to scale down the thrusters, but we’ll see what happens.

This weekend: 

Even though I was out of town last weekend, I feel like going out of town again! I love to travel and do little weekend trips, but haven’t been taking them lately. I made it a goal to change that. I’m leaving tonight and still don’t know where I’m going.

Should I go to: 

1. Santa Barbara

2. Solvang

3. Dana Point

Help me decide! Leave me your choice in the comments, por  favor. 🙂

Pictures Lately

Hey guys!!!

I promise I’m still alive. I’ll have some blog posts for you this week. Life has been busy!!

Here are some pics from lately:

New coffee beans to grind in my new coffee grinder!! Yummy!
20140316-163708.jpg

My 14.3 face! LOL! I got through 96 reps RXed. I’m still sore!
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More 14.3. Great group at Crossfit High Voltage in Burbank!
20140316-163728.jpg

Spent some time at the beach last weekend. It’s been mid-80’s this week! (Sorry east coasters and mid-westerners)
20140316-163744.jpg

Feeding my latest addiction. 😀
20140316-163813.jpg

What is your ideal weekend like?

Workouts & Listening To My Body

Good morning! I hope you’re all having a wonderful week! We’re more than half way through, and the weekend is coming shortly!

Animals-Eating-Pizza-11

This week has been a whirlwind! I took yesterday pretty easy because my body was exhausted and a bit sore.

Here’s a recap of my workouts so far this week:

On Monday, I did a 15 minute HIIT workout in the early part of the day. It was nice to get that out of the way. It may only be 15 minutes, but it gets you SWEATIN’!!! In the afternoon, I did a heavy lifting session.

For my heavy lifting sessions, I typically like to do a set of: 15, 12, 10, 8, 6. Basically, I combine my warm-up (15 and 12 rep sets) and my heavy sets (10, 8, 6 rep sets). This helps me get into the lift and get my muscles ready for the heavier weights. I did:

Deadlifts

Squats

Chin Ups

DB Military Press

Pull Ups

For the chin ups and pull ups, I just do sets of 2-3. That’s about where I’m at strength-wise right now, so I just work on trying to get just 1 more rep in the beginning of the workout. (Hoping to get 5 reps by the end of the week!!!)

After my lift, I headed to the rock climbing gym for some climbing. They are doing construction on the bouldering area  right now, so I actually harnessed in and climbed the walls with the rope. I forgot how long you’re on the wall! Holy endurance!!! My forearms are a bit sore from that.

Tuesday evening, Charlie and I headed to the gym for a full body workout. I was pretty sore from Monday, but when Charlie wants to work out, I take advantage! I snuck in a 15 min. HIIT before the workout as well. We did the following supersets:

Super Set #1

DB Bench Press + Chest Fly

KB Swings

Super Set #2

Front Foot Elevated Reverse Lunges

Hanging Leg Raises

Super Set #3

DB Windmills

Swiss Ball Dead Bugs

Needless to say, my body is a bit exhausted. I took yesterday to relax, walk a bit to stretch my legs, catch up on some writing, and worked. I like to stay moving when I’m sore to try to get the blood flowing, hence the short walks throughout the day. Stretching, walking, light moving in general, tend to help with DOMS (Delayed Onset Muscle Soreness).

I think it is very important to listen to your body. While I had a CrossFit workout on my agenda for Wednesday, I knew that my body needed a little break. I pushed the workout until today at lunch and hopefully resting yesterday will give me some energy and muscle recovery for it today.

Question of the day:

What do you do when you have a tough workout planned and your body just ain’t havin’ it?!

I just started watching Dexter. OMG Where have I been?! Any other awesome shows I’m TOTALLY missing out on?!

Fitness Plan for the Week 2/17-2/23

Hope you’re all having a lovely morning! If you’re taking a break from work today, I hope you’re not reading this just yet and you’re out enjoying your day! If today is a work-day for you, sit, stay a while, plan your week out with me!!

As you all know, I love to take my Sunday nights to plan out my fitness for the week.

planning

There are a few reasons for this:

1. It lets me know how I need to plan my day (i.e. a Heavy Lift is going to take much longer than a WOD or HIIT)

2. It gives me a focus and gets me excited for the workouts! Mental preparation is important!

3. It gives me a chance to program for the week so that I can fit it all in!

With that said, I’m back into CrossFit this week (took a few weeks off) and I have a feeling I’ll be pretty sore by the end of the week!

Fitness Plan for the Week

Monday: 15 min. HIIT + Heavy Lift + Rock Climb (indoor)

Tuesday: 15 min. HIIT + Metabolic Workout

Wednesday: CrossFit + Rock Climb

Thursday: 15 min. HIIT + Heavy Lift

Friday: 15 min. HIIT + Climb

Saturday: OFF

Sunday: Hike

This is only tentative, and I definitely go by how I feel. If I’m super sore from CrossFit Wednesday, there’s a good chance my heavy lift will get moved to Friday. I listen to my body and there’s no use doing a workout just because it’s on the schedule if it doesn’t feel good.

Questions for the day:

What’s on your fitness plan this week? Try anything new this month?

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