Bear Complex

It’s back to the grind today.

This excellent product will last longer in the fridge, but doesn’t require refrigeration so can easily be taken traveling. Viagra alternative new drugs! If you have a good relationship with your pharmacist, let him know your concerns about drug costs.

But let’s talk about yesterday instead.

Breakfast

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old fashion oats + 1/4 c egg whites + 1/3 c water + 1/3 c unsweetened vanilla almond milk + 1 tsp chia seeds +  1/2 mashed banana + 1/2 c frozen blueberries + spoonful Sara Beth’s mixed berry jam + PB&Co. white chocolate peanut butter

Goodness gracious that seems like a lot more in words than in a bowl. Nevertheless, this batch of oats was bomb. There’s just something about warm, juicy blueberries in oatmeal that makes my taste buds fall in love. Yum.

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Of course I had a cup of Joe in my Colorado mug. 🙂

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During mine and Sophie’s walk yesterday morning there were some very promising signs of a beautiful day ahead.

IMG_4135The signs did not disappoint.

Workout

After breakfast I headed off to the box for a kiiillller workout. Emphasis on killer.

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The strength portion of yesterday’s workout was challenging but I really enjoyed it.

A Bear Complex is like a front squat to a push press to a back squat to a push press. And then, well…you throw the bar with weight on the ground and it makes a really loud noise. The last part was the hardest for me. I want to guide the weight to the ground (which puts my back at risk of injury) instead of just letting go of it.

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Sophie was confused when I first explained it to her, too. 

Don’t worry though. I perfected throwing weight on the ground after all the kettlebell swings in the WOD that followed.

Warm-up
500 m row 
5 ball slams (20 lbs med ball)
10 push-ups
15 air squats 

Strength
1 Bear Complex (65 lbs) 
rest 2 minutes
x5

WOD
AMRAP 20:
10 burpees
20 KB swings (26 lbs kettlebell)
30 DUs (90 singles) 
150 m run

Swear to you, I could hardly lift my arms after all of that. It was awesome. In parenthesis is what I did which wasn’t Rx but I look forward to progressing my way to Rx-ing a WOD.

When I got back from CrossFit I ate the other half of my banana from breakfast and had a protein shake that looked a lot like this:

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My parents were in town yesterday so we all went for a walk once I finished my post workout snack.

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Once we reached downtown we were surprised with a parade!

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Ok but really it was for MLK Day. How fun?

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While that went on we meandered in a few stores. Including a furniture store that had a super cool table. I didn’t get a picture though. 😐

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The store we went to after this one is where I actually bought a few cool and unique nick nacks. Per usual I forgot to snap a photo of those, too. D’owh! I’ll just have to share them with you once I find a place for ’em.

Lunch

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Stiiiill working on leftovers.

The parents headed home after we all had a lunch composed of various leftovers from the fridge.

Snack(s)

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herbal tea + splash skim milk 

curried wasabi peas <<< SO good!

Granny Smith apple

I got super snacky when I was studying yesterday (I’d like to note that in attempt to focus better I listened to classical music on Pandora.) and basically grazed through the afternoon.

Dinner

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roasted butternut squash with rosemary + roasted Brussels sprouts + leftover salmon from Another Broken Egg + goat cheese + balsamic reduction 

Finally it was time for dinner. I roasted a butternut squash for the fiiiirst time and, you guys, that stuff is my jam! Why didn’t anyone tell me sooner how delicious it is?!

Dessert

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I enjoyed a small handful of dark chocolate chips while watching The Biggest Loser (aka best show ever).

At 8pm I headed off for a Project Health meeting and got a ticket on my way home for “Improper Lane Changing”.

I’m appealing in court.

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Sophie woke up briefly to say goodnight!

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