Yay Friday!

Silly boys…couldn’t stay awake this morning!

As you can see we are a sleepy people today! But it’s FRIDAY! My kids are nuts! Who falls asleep leaning on the fridge like that? Geesh! And my youngest dead on the chair. It was a good laugh this morning though!

I was so exhausted from yesterday as soon as I laid in bed I was out! My alarm was going off this morning and I seriously thought it was Saturday. It took me a few minutes to realize it wasn’t and that I had to get moving fast! And it’s hard to go fast when all your muscles have melted to the bed. I’m not a morning person but I’m a good morning person as in once I start moving, I’m UP. When I’m sleep deprived I drag a bit but other than I’m awake.

At the BOOM Box it was all about preparing for the our Competition next week. We were doing one of the WODs that our team will have to do at Europa. But before that we worked on our Skill/Strength which was TABATA Handstand Holds. TABATA is where you do work for 20 seconds, rest for 10 seconds and repeat over the course of 4 minutes. The idea is that you will put in more work with those 10 sec breaks than you would if you did work for an entire 4 minutes. With handstand holds this holds true. I know I could not hold a handstand straight for 2:40. The 6th and 7th round were weak for me. My wrists started killing me. I probably on stayed up for 15 seconds on the 7th round but fought hard to stay up on the 8th round. Definitely KILLER on the wrists.

8/10/12 WOD

MetCon: Team Effort 50 Back Squats per person for time. For the upcoming competition the WOD is 200 Backsquats, 50 per person for time. Kicker is you can’t put bar down. Your team has to hold the weight and change plates between male and females. Well there were only 2 of us this morning so we weren’t able to hold the bar for each other so we modified. We had to add/subtract weight while person held the bar across their back. Then the person holding the weight could rack it for next person. It wasn’t too bad for us, we just had to take on and off 10lb plates each time we switched. My teammate Ahmad busted out 25 reps right away. When he was done, I was like I dont’ think I can do that many. So I did 15 at 95lbs. Then we knocked them out in 10’s for two turns. He only 5 to go and then it was all me to finish out 15. So I did 3 sets of 5. While I rested, Ahmad and Coach held the weight. The last 15 sucked. Fatigue sets in bad. I already have wonky hips and that weakness was a long gone thought because the back was yelling at me to stop! I feel fine now of course but at that moment I did not want to finish! Time: 10:27

Last Night’s Outdoor WOD
I really didn’t know what I should do. I don’t want to do anything insane but I do want to get some work put in. After flipping through the XFit App, Jonas and I ended up doing our own little combo. After a jog around the fields we did 10 rounds of 3 Tuck Jumps, 3 Squats and 3 Broad Jumps. It doesn’t sound like much but all those JUMPS will take you out! I don’t have a good time for this because my MOUTHY teenager was being, well was being a teenager. So we had some points where we weren’t doing the movements. I finished under 6 minutes but had I not stopped I might have finished under 4 minutes. WHO KNOWS! After that we did 5 rounds of Baby Suicides. I say baby because it wasn’t a long distance and we had 3 lines to run back and forth from. We rested 1 minute between each round. The sprints took us anywhere from 25-30 seconds. By then we were drenched and walked/jog back to our chairs. Chugged a lot of water and then sat back and watched practice.

I won’t be doing an outdoor WOD tonight because I feel like 3 evenings of extra work is good for me at the moment. Plus we have a COMMUNITY WOD at the BOOM Box and I have an OLY Class after that! Better rest and recover this evening.

Food Intake Evaluation


You all know I whine and cry about all my FAILS when I don’t do so hot or I feel like I’m not improving like I feel I should. Well Ernie has to live with it! And he really thinks that my performance boils down to I don’t eat enough food and I disagree. I eat even when I’m not hungry just to fuel my body because I know it needs it. We decided I should talk to Grant (Coach) and see what he thinks. I went over with him my typical day of eating and he didn’t seem to think I didn’t eat enough but that I should add more fat to my meals, i.e. avocado. For example here is a “typical” day in my life. It’s a little more exciting than what you read but I’m not going to go into super detail and bore you. Just know my food is tasty and I like eating!
5 a.m. – BOOM BOX
6:30 a.m. – Eat  1-2 eggs and some fruit, sometimes some sort of animal
9:45 a.m. – Eat 1-2 hard boiled eggs, 2 pieces of pork belly, sometimes a veggie or fruit
1:00 p.m. – Animal, Veggies, sometimes fruit
4:00 p.m. – Green apple with Almond Butter (Yummo)
9:00 p.m. – Animal, Veggies

This schedule is pretty much the same M-F. Saturday and Sunday is less structured. So with that said I will add more fat in. I also know I could add more veggies, so that’s a goal as well.  He also suggested if I’m not hungry in the morning to just eat a bigger breakfast and skip the mid morning snack. We’ll see how it goes.

Breakfast this morning ツ

Hooray for FRIDAY! If you’re local come and play with us at CrossFit Boom – 9am! If you’re not then go to the park and play. Whatever you do, I hope it’s fun. Have a great weekend and Be full of AWESOME!

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