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Happy Friday, loves! I’m headed out of town today so I didn’t have the luxury of sleeping in. Up at 4:30 to knock out some work before hitting the gym for a 7:30am workout.
It’s 17.5 day! The final workout of the CrossFit Open! It’ll be a burner!
10 RFT (rounds for time)
9 thrusters (65#)
35 double unders
I feel SO good about how this workout went down. Thrusters are a very taxing, full-body movement and my knee has been flaring up so I was a bit nervous going into it.
I got to the gym 30 minutes early and spent extra time warming up and loosening my knee.
I’m learning, albeit a bit late, that how I care for my muscles when I’m not working out has a huge impact on what I’m able to do when I am working out.
During the thrusters I focused on keeping my weight back in my heels (weight in the toes is harder on the knees) and really driving with my glutes.
I far exceeded my expectations and felt really strong & confident after the workout. What a great way to round out the week!
Oh, on the way to the gym I heard a super powerful song lyric from Run the Jewels:
“Can’t pick up no crown holding what’s holding you down”
It reminds me of something one of my Fat Loss Fast Track clients said a couple months ago:
You can’t defeat the demons you still enjoy playing with.
You can’t take advantage of what is next for you if you’re still hanging on to your past or your frustrations or your obstacles.
You can’t scale the obstacle you aren’t willing to let go of, ya know?
On the food front:
I made a half recipe of the “shamrock shake” to bring to an appointment this afternoon and sipped slowly on it. It’s not what I wanted – a little too cold for a shake today – but I needed to use up the spinach before leaving town.
I don’t know about you, but I don’t like to eat raw spinach in salad form – it makes my teeth squeak. It coats them or something – I don’t like the feeling. So, I had to put it into a shake.
I wanted to see how my blood sugar responded to the shake. After the workout, before the shake, it was 83 mg/dL.
One hour post-prandial (after the meal) it was still 83 mg/dL – good deal! Here’s to a meal that doesn’t move my blood sugar! I’m pretty excited about that.
Then, we want to see not only how much it rises an hour after (not at all in this case), we want to see how quickly it turns to baseline.
Two hours post-prandial my blood sugar was 92 mg/dL. Super interesting!
What this tells me is that this meal is very slow to digest due to the fat & protein. With the exception of the fiber-rich carbohydrate in the cauliflower & spinach, this is primarily fat & protein which will digest more slowly (take longer to impact blood sugar) than a moderate or higher carbohydrate meal.
I got a little hungry around 4:30p and I’m not sure what time I’ll be having dinner so I found these adorable little mini salaminis – they were so great! Think little salami bites. Yum! I probably had more of them than I needed but dang they were tasty!
I don’t yet know my dinner plans but if I had to guess, I’ll have steak or fish & veggies – maybe a few oysters as an appetizer.
I’ll also probably have a drink. My preference is to stick with either a bold red wine or a clear liquor. If the wine is average, I’ll skip it and have a shot of tequila on the rocks with lots of limes. Don’t worry, I don’t shoot it, I sip it over an hour or so.
Everybody enjoy the weekend! See you back here on Monday!