WODs Your Mom Could Do Day #10: Cardio Tabata

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Today’s wod includes a little warm-up as a buy in and a little cash out as well. Nothing too crazy. Take it easy on the 4 minute warm-up AMRAP!

your mom wod 9

Movement review: up/down dog, air squats, plank hold. If you can’t hold a plank for two minutes, take a brief break and reset! If you don’t know how to ride a bike, I can’t help you. :)

Check out Days 1-9 on the Your Mom WODs Page!  You can also “like” the corrieanne.com Facebook page, and I’ll keep you on your toes. :)

How would you rank tabata cardio choices? Here’s my list: run, double unders, row, bike. I hate both biking and rowing though. Although I did manage to get my 1000m row PR today (3:47!!!!!!!!!!)

Cookie Friday: Itty Bitty Carrot Cake Cookies

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I knew Kevin would not be a fan of any cookie recipe with “itty bitty” in the title. He prefers his cookies with words like “monster” perhaps “cowboy” in the title.

However, he’s a huge carrot cake fan so I guess he decided to let this one slide!

Itty Bitty Carrot Cake Cookies  (via Oh She Glows)

Ingredients:

  • 1/2 cup whole wheat pastry flour (I’m sure other flours would work!)
  • 1/4 cup regular oats
  • 1/4 cup unsweetened coconut
  • 1/2 tsp baking powder
  • 1/4 tsp kosher salt
  • 1/4-1/3 cup chopped walnuts
  • 1/2 cup shredded carrots, packed
  • 1/4 cup raisins, soaked in water overnight
  • 1/4 cup pure maple syrup, room temperature   <— I organic agave nectar
  • 1/4 cup coconut oil, warmed for about 25 seconds in microwave <— I subbed Melt buttery spread – it has coconut in it!!
  • 1/2 tsp fresh ginger, grated
  • Pinch of ground cinnamon
  • 1/2 tsp pure vanilla extract

Directions: Preheat oven to 350F and line 1 baking sheet with parchment or a non-stick mat. Whisk together the flour, cinnamon, baking powder, salt, and oats in a large bowl. Add in the nuts, coconut, raisins, and shredded carrots. In a small bowl mix the maple syrup, softened coconut oil, vanilla, and freshly grated ginger. Add this to the flour mixture and stir until combined.

Drop about 1 heaping tablespoon of dough onto lined baking sheet, leaving about 2 inches between each cookie. Shape into a ball with hands. Bake for about 12 minutes and cool for 10 minutes on a baking rack.

Yield: 15 bite-sized cookies.

Nutritional info: (per cookie): 54kcals, 2 grams fat, 8 grams carbs, 1 gram fibre, 1 gram protein, 5 grams sugar.

I’m sure the frosting adds a few extra calories, but I made two frosted ones for Kevin’s after-work snack! Today was another half-day for me — hooray!

These cookies came about because I found unsweetened coconut in Super Target last night!!! I was so happy! I’ve been looking for it forever… in all the wrong places, but still!!!

After I pulled the cookies out of the oven, I headed to the apartment’s gym armed with my trusty envelope notes & my mat.

I did a 1-mile walk/jog warm-up, and then jumped into this little treat (via BodyRock). Each move was performed for 50 seconds followed by 10 seconds of rest. The 10 seconds of rest is a joke. Trust me. That’s how long it took me to look at the envelope to see what the next move was.

  • 10 x High Knees & 10 x Mountain Climbers
  • 2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps
  • Centre to Elbow Jump (L&R) & 2 x leg jumps
  • Clean & Press & Squat & Press & Push Up
  • Tuck Jumps x 5 & ½ Burpee & squat hold x 5
  • Spider Knee Push up & Straight Leg Push Up (L&R)
  • Switch Lunge & Press
  • Side Lunge x 2 & L & R Side Punch  & 2 Tuck Jumps
  • 10 x Squat & 10 x Squat Jumps
  • Elbow to Knee jumps 10 x each side
  • Wide leg jumps & Push up
  • Speed run

It was brutal, but only 12 minutes. My legs are crazy sore from all the stairs I’ve been doing  so I have no clue why I decided to do this workout. I just wanted to try it. A new workout is like a new treat for me! Haha.

Plus I had this new app to play with:

It’s actually a Crossfit tool (it’s called like 4 Time Crossfit – just search for Tabata Timer), but can be adapted for any kind of Tabata or HITT workouts. I loved this workout because it doesn’t waste time. I hate wasting time in workouts. I mean, you have 10 seconds “off”, but I promise you it’s nothing. I finished off running for a grand total of 5.8 miles (including the warm-up).

And now I’m ready for some weekend. Unfortunately, Kev-kev was not at the gym with me all weekend so he’s dragged me to our real gym. I’m just going to watch Jeopardy! :)

Are you a carrot cake fan? If not, what’s your favorite kind of cake? I think carrot cake IS my favorite, but I love the frosting the most!!!!!!

Have you ever tried Tabata/BodyRock/Crossfit? On & off. I always have a tendency to seriously overdo them and not be able to sit up for a few days. It’s all those burpees!!

Some historic Cookie Friday cookies:

Soft Gingersnap Cookies with White Chocolate Chunks

Chocolate Nutella Cookies

Peanut Butter Snickers Cookies

Best, Big Fat Chewy Chocolate Chip Cookies