Runner's HIGHHHHH

WoOOOooooo-wheeeeee!! Yes, it was that good.

THAT. GOOD.

Warm up jog and 500m row

3 rounds:

6 muscle ups (2 dips + 1 pull up with 20# assistance)

15 HSPU

30 wall ball shots, 20#

75# power cleans, 13 reps

+

2000m row (~9:40 mins)

+

2 rounds of:

30 sit ups on recline

30 kangaroo kicks on incline

*****************************************

PWRS du jour!!

Chocolate Peanut butter shake

4 Tbs Tempt high-protein hemp protein

1 Tbs Amazing Grass green powder

1 Tbs organic, creamy peanut butter

2 Tbs raw cocoa powder

1 banana

1 Tbs agave nectar

1 Tbs chia

1 tsp maca powder

1 tsp vanilla extract

1 cup filtered water

handful of ice cubes

OMG. HOLY DINNER AND DESSERT DELICIOUSNESS ALL IN ONE.

Also, great website: unbiased, down-to-earth, intelligent info on being a veg, high-performance athlete: No Meat Athlete

FEELIN' INTENSE.

Something I love about crossfit is that, even when there are about 100 people OVER capacity in the gym and it is literally BUSTLING, not a single one of the stations I was using in the gym was being used. LITERALLY every other machine was being used or had a line for it. I am such a lucky chick to be comfortable using the pull up bars, the barbells, the reclined sit up thing and the rowing machine.

Anyway. The place was teeming with bros and girls in spandex and oversized greek letter tshirts, but I managed to get in one of the most hardcore workouts I've had in the past few weeks.

4 rounds:

10 burpee pull ups or chin ups (alternated)

135# back squats, 14 reps

20 box jumps

135# dead lifts, 14 reps

20 kangaroo kicks

+

2000m row (~9:28min)

+

ab ladder

I literally felt nauseous during the fourth round!!

I had the most delicious PWRS though.

Strawberry-Banana Vegan Protein Shake

3 Tbs brown rice protein

1 Tbs Amazing Grass green powder

1 banana

4 strawberries

1 Tbs chia

1 tsp maca powder

1 tsp vanilla extract

1 Tbs raw agave nectar

dash of cinnamon

1 cup of filtered water

Blend and pour.

Then: internally scream, "OMG LIFE IS AMAZING," thanks to both the endorphins and the extreme level of tastiness of this drink in hand. La la la laaaa.

Premier PWRS Post!!

In preparation for yesterday's bike-run-bike adventure, I made a Post Workout Recovery Smoothie (PWRS) beforehand so I could grab it out of the fridge as soon as I got back; I knew I'd really want/need it quickly.

It was more a pudding (that's what chia does, haha), but here's a good example of one of my regular, vegan PWRS.

3 Tbs high-protein hemp powder (Living Harvest brand)

1 tsp super green powder (Amazing Grass brand)

2 Tbs chia

1 tsp vanilla extract or fresh vanilla seeds

1 tsp maca powder

1 banana (frozen)

3 medjool dates (take pits out)

2 tsp cinnamon or pumpkin pie spice

12 oz room-temp green tea or filtered water

Pour all ingredients inside a blender or Vitamix and blend on hi for 20 seconds.

Enjoy it as you feel your muscles slurp up all that 4:1 carb-to-protein deliciousness, preparing your body and mind for another day of glorious athletic intensity.

Super PWRS!

That acronym stands for Post Workout Recovery Smoothie, and from now on I will be including information about what I eat/drink directly after a workout. PWRS replenish muscles and energy stores so that I can get back on the track or in the gym the next day (and still have enough energy to blog about it)!

For a while I've been flirting with the idea of including in my blog some delicious high-protein, plant-based recipes (read: performance enhancing) that really get me raving. I think I'll tackle that concept by posting my favorite PWRS (looks like an abbreviation for "powers"...I like that!) in order to share some knowledge and personal experience with my fellow vegan athletes.

In return, you'll learn why PWRS are important, when they are effective, and what the most delicious recipes and ingredients are necessary for proper refueling.

First PWRS post coming soon!