WOD

This was actually yesterday's WOD but I did not get around to posting it until this morning. Anyway, here it is:

Warm-Up:
1/2 mile run 
Max handstand hold

Workout:
AMRAP in 10 mins of:
10 box jumps
10 sit-ups with dumbbell
10 burpees

*NOTE: If performing at home, be careful with the box jumps and ensure that your "box" is sturdy. I unfortunately had an unsteady table topple over on me yesterday during the workout. Still got up and completed it though!!

Finish off with:
Max handstand hold
1/2 mile run (as hard as you can)

Cool down by walking and doing a quick stretch afterwards.

Booty, Abs & Shoulders

For today's workout I started out with 15 minutes of "booty toning" haha. This consisted mostly of lunges, single leg dead lifts, glute kickbacks etc. I then did a 7 minute ab workout courtesy of Tone It Up (link below).

 http://youtu.be/JtC1WLJztnk

This ab routine was great as it had a variety of movements, however, the pace was a little too fast and they did not provide very good instruction. 

I then did a WOD inspired by one of the events yesterday at the CrossFit games. 

3 rounds of:

20 sit ups

45 second hand stand holds

20 overhead lunges (with dumbbells)  

My post workout meal consisted of a sandwich and milkshake. The sandwich is my go-to: avocado, tomato, cheddar cheese, and mayonnaise on whole wheat bread. 

I tried making a new milkshake today and it turned out really well! It consisted of: 

- 1 cup of fruit juice

- water (I only added a little bit- depends on how big of a shake you want)

- one scoop of vanilla protein powder

- 1 teaspoon of matcha powder

- a good handful of kale 

- 1/2 a lime (squeezed)

It turned out to be really yummy, and it's super healthy too. I was too hungry that I forgot to take a picture of my meal, but I'm sure I will be making another soon enough. Trust me, it was good!

Wasaga Beach CrossFit Competition

Today CrossFit Queen Street will be represented by Coach Patterson at the CrossFit Competition in Wasaga! It is a team event with each team consisting of 2 guys and 2 girls. Couldn't have asked for a better day- it is beautiful out. Wish I could be there, but I'm supporting the team from home!

So far, Storm is doing fantastic. He came in 5th place for a surprise workout this morning. He ran 5km in 19 minutes! Pretty damn good. I will be posting more updates about the competition throughout the day! In the mean time, I'll be enjoying the weather outside and getting ready for the Brazil vs Netherlands game at 4:00!! 

Lobster Legs

I haven't posted in a few days, mainly because I have actually been quite busy. My boyfriend just opened a new CrossFit gym in Kingston (more on which I will be posting soon) so I spent a few days up there helping out with the grand opening! I felt that it was necessary to post about what a gorgeous day today was! So much so, that I thought I would do a throwback photo (or photos) to our recent Cuba trip! 

Some (most) days I wish I was back there having fun and relaxing in the sun, but today for the first time it actually felt like I had been transported back in time to that beautiful place (minus my bestie and plus a ton of really good food)!! Tomorrow is supposed to be just as beautiful. Piece of advice: do not forget to put sun tan lotion on your legs!! I do it often, forgetting that is, and boy do they burn today!!!

Till next time,

xo Sarah