At least lately. I know, I know. When is this girl going to have a good inspirational post. Something AWESOME and badass? No clue. I’m in this loop of chaos that I can’t get out of it. I have more off days than good days lately. And it’s like once I’m sleeping in or eating poorly I don’t want to get back to the program. It doesn’t help that I am doing absolutely nothing to keep on track during tournaments or unplanned events. I’m just going to blame it on the inconsistent weather we are having here in Texas. It’s driving me bonkers. Rainy, COLD, warm, cool, windy, COLD, hot, drizzly, COLD! It’s almost MAY and there is still COLD weather lingering. My brain can’t wrap around it! Or I can really just blame myself for getting stuck in this spiral of laziness.
The bulletproof coffee did give me that satiated feeling and energy boost but after I tried it at the full recommended dose it wasn’t so good. I’m struggling getting back to it. And after our whirlwind weekend I’m still trying to regroup. Then it’s off to another whirlwind weekend of more baseball! Don’t get me wrong. Baseball and my kids is my happy place. I love it and wouldn’t change it for the world. But for the purposes of health, fitness and this blog it’s really cramping my style! And the waistline is ever expanding. And I’m not a happy camper about it. If you’ve stuck around long enough you know I can be disciplined but I think my brain is broken.
As for missing the BOOM Box on Friday and Monday AND Tuesday – well my hands were broken for Friday and Monday. After those rips I got on Thursday I was done. There was no way I was going to comfortably do a workout and get work done. By Tuesday my hands were healing up fine. And it was a Power Clean day. But it was also a Pull Up day. I was still planning on going, just doing something other than Pull Ups but I had a kiddo wake me up not feeling so hot and I actually struggled going back to bed. Must be all the bad foods I’ve been eating. So when the time came to get up and get movin, there was just an alarm reset and back to snoozeville I went. I didn’t even hit SNOOZE. Just reset the alarm. So sad!
So I pick the coldest morning in April to actually get up and make an appearance at the box. 37° is not my idea of fun. But I’ve already missed 5 days in a row. So I’m itching for a good workout.
Skill/Strength: Push Press 5, 3, 1+ at 75%, 85% and 95% of 1RM.That’s 70lbs, 80lbs and 90lbs for me. The one good thing about 5 days rest is well it’s FIVE days rest and my shoulders were feeling good. Got warmed up and started my rep scheme. Woo I was feeling strong. Maybe I should be a slacker more often?!? Hehe. Got to 95% and did 4 reps. I knew I had at least 1 or 2 more, but my concentration broke and I was done. That’s the worst! One little extra thought comes through and I’m done. But 4 reps at 95% ain’t too shabby.
MetCon: Helllooooo Annie! Activating Superpowers. Cause shit that’s all I got. For those of you who don’t know Annie, it’s 50, 40, 30, 20 and 10 reps of Double Unders and Butterfly Sit Ups. Those are about the only STRENGTHS that I have when it comes to CrossFit. Seriously my ONLY strengths. So frustrating but at least I do have that. 3,2,1 GO … I really was going for UNBROKEN in the first 50 DUs. I can do that many unbroken but not very often. I got to about 37 and had some trip ups in the last 10. Then chipped away at the Sit Ups. I can’t recall if it was during the 50 or the 40 of Sit Ups that I took my hoody off and that’s where I took too much time not working. But I was hot and flustered and well I should have taken care of that before the clock started! But after that, I just kept moving. I took a few short pauses during the Sit Ups but no LONG rests. Top time recorded for the BOX was in the 7:30 range so I was trying to at least come close. The last time I recorded myself doing Annie last summer was 8:40. I knew it was under 9 but over 8. I just wasn’t sure my exact time this morning though. My time today was 7:58! Dang it. If I had just sucked it up with my HOODY on I could have had a better time. At least I wasn’t worse from 9 months ago!
Happy Hump Day ladies and gents. Make it a great day. Well you know you should actually make it an AWESOME day. See you tomorrow, uh, I hope! Fingers crossed!
Want to, desire, dreams, etc. It all boils down to what makes you tick. What are your goals and what are you doing to make them come to fruition. I’m a lot of talk I know with a mixed bag of happy and negative. I do put in work thought. I do know I tend to come across negative all the time on this here blog but I can tell you I’m not always negative. I’ve gone through all of this before in some form or fashion too but I figure it doesn’t hurt to talk about it again. I have 3 boys that I’ve put my life into. And what kind of men will they grow up to be if I was always raining on their parade. Truth is I have a great life. My world is complete. I don’t really need a pull up to have a happier life. I don’t really need to squat 200+ pounds but I want to! I really want to. How bad do I want it though is another question. Not bad enough to work on that stuff for hours daily. Clearly I show up to the Boom Box almost everyday and clearly I have made progress but I’m not winning the CrossFit games because I finally got a pull up. I don’t have the time, drive or want to actually focus on a goal that big. My goal is to be fit and healthy. GOAL ACHIEVED.
The rest of it is me nitpicking myself. The shoulda, coulda, wouldas in life. For me it’s always been 8000 of those little vain thoughts that plague me regularly. (stretch marks, jiggle, cellulite) They bring/brought me down. The didn’t allow me to love me for me sometimes. It was so bad I used to let those things hold me back from wanting to work out in public. I think maybe because once I was lean and fit and naive to body image. Then I became a much larger me. I was never so obese that I gave up, but I definitely got heavy and have never been comfortable with myself since.
I’ve worked on my mental side a lot and I’m a different person now in a lot of ways. I don’t obsess over the scale anymore. I’m not trying to revert back to the young, skinny me either. I’ve come a long way letting those things go but I’m starting to think they will always be there in some form or fashion, because I sure would like to feel comfortable in a swim suit. I doubt I ever will. And no I’m not searching for the YOU LOOK GREAT surface compliments cause I do KNOW what I look like. I’m not hiding behind something only to be all “hey I LIED look at me.” I’m just letting y’all know I’m still haunted by body image but at the end of the day I am living healthier than ever. I’m stronger than ever. And I’m hopefully teaching my boys to live that way the best they can.
And currently I mostly just want to put in the work at CrossFit (even if I still suck at it), eat healthy and laugh a lot! Cause laughing is good for everyone. Go ahead make someone laugh. Watch some funny stuff on the youtubes. Enjoy life.
With that said. It was hard for me to enjoy life this morning. The workout was not my favorite. I could have slept in. It was pouring rain. It was cold. And it was Muscle Ups… aka PULL UPs for those of us who don’t have MUs. Thrusters. Bleh and Toes To Bar! Go back to bed!
But nooooo…. I knew if I slept in on my weaknesses then how the hell am I going to get any better. So I dragged in. The best part of the morning was Deadlift work! Woooo.
Skill/Strength: 3, 3, 3+ @ 70%, 80% and 90% of our 1RM. For me it was 150lbs, 170lbs, and 195lbs. My hands are weak, my grip is crap. I don’t know why I have such a low tolerance to pain in my hands. Needless to say I did fine working up to my last set. And 195lbs is not longer HARD. But holy heckola it hurts my hands. I’m confident I could do more reps but my hands are cringing in pain. I hold on for 6 reps. I was hoping for 4 so I felt A-OK!
MetCon: 3 rounds of 3 Muscle Ups, 8 Thrusters (115lbs/75lbs) and 13 TTB. For me it was 9 Pullups instead of MUs. Ugh. I have the lonely green band set up because that’s my progress. And for a second I thought I only had to do 3 reps. It’s on the board 3 reps. Then realized oh shit, I must do 9! I did sets of 3 and my first two sets were great. My last set I struggled. I got to the barbell for Thrusters and pretty much wanted to quit. I did ONE and dropped the bar. Still not sure why but I did. Then I did 3, dropped the bar and did 4 before moving on. I KNEW I could do TTB so I approached them like I did for the Open. Get up there, get it done, drop. Get right back up, get it done, drop and so forth. It worked. Although 13 drops is not fun. And then it was back to Pull Ups for round 2. Coach had already pulled the blue band for me and set it up because my last 3 Pull Ups were horrible but I OPTED to go for green only! Look at me! Who knew I would make that decision. I was going along and got 3, then I had that crunchy pain feeling. My right hand was ripping.
I changed my hand position a little to salvage it the best I could and fought through. Onto Thrusters and this time I was going to go unbroken. At least I told myself that and it worked! Round 2 of Thrusters = Success. But now it was time to get on the bar again for TTB. And I chugged along one at a time. Then the left hand started to rip. And now I was just hurting. But I still had one more round of Pull Ups. I went for green band only AGAIN but could only muster 1 Pull Up with my hands falling apart. So I took a pause and got that blue band in the mix. It was much easier but my hands were hurting. Got to Thrusters and oh I didn’t want to drop the bar but I did after 3 reps. Dang it! Picked it back up and knocked out the last 5. Oh how I was dreading TTB. My hands were not happy. And I managed to knock out 10 in what seemed like good time. It was the last three that took me over 3 minutes to accomplish. I coudn’t help but focus on my wounded palms. I got a lot of NO REPS because I have a dumb left foot that doesn’t want to touch the bar! But finally after 20+ grueling minutes I finished. Done son. Can I go back to bed? Time: 21:33.
I’m tired and achy and my hands hurt. We’ll see what tomorrow brings. But this gloomy cold weather has got to go. I’m in TEXAS, it should be blistering hot already. I’m trying to overcome my Eeyore syndrome but today it is hard. I’m looking for the AWESOME I promise. So go be AWESOME yourself and LAUGH!
Life is busy. My life is crazy busy. I’m having a hard time staying focused on everything! In the end we manage just fine, having a good time in our world of chaos so that’s a good thing but my blogging falls behind! Maybe it’s better for me to be a little less in your face, then you don’t get sick of me 😀
As I’m trying to recap in my head 5 seconds before I type I can’t even remember what happened on FRIDAY! Thank goodness I take pics of the whiteboard or I might forget all together. But let me first talk about my EATING to PEFORM! I did really good during the week. Had some tweaks to make but overall hit the marks I needed to hit. But it was a big ol’ fail for the weekend! I wouldn’t say I didn’t eat too much or not enough but I didn’t eat balanced and I didn’t eat clean so 1 week wasted! I know, it’s not WASTED completely but I’m not gonna lie, eating to perform is not an easy task for me. A lot of food to be taking in and forget about planning when you are gone the whole day.
As of yesterday I’m trying out my coffee “bulletproof” style. I say style because I didn’t buy the UPGRADED coffee beans and I’m not using the MCT oil. If you don’t know what bulletproof coffee is then please click HERE to read more. Pretty much this is supposed to make life much more awesome and help me get those fats in that are hard to consume! Coffee, Grass Fed Butter and MCT oil is the magic concoction and so far so good. I was feeling pretty bleh yesterday and I did half the suggested portions. So I was feeling a little less than excited. But today I feel much more amped on it and alert. I had two separate servings of 8oz of coffee with 1tbs of KerryGold Butter and Liquid Coconut Oil (93% MCTs). It’s a lil different but not too shabby in the end. Going keep this up and see if I notice anything grand in the next few weeks.
Friday’s WOD was an 18 minute AMRAP team WOD. Probably the longest 18 minutes ever! It consisted of PULL UPs and Med Ball Sit-ups! BLEH! After a few rounds, my triceps were strained and dying. By the end they had died and my forearms were on their own deathwalk! It was miserable. But my partner Kristina stuck with it and we got 9 rounds + 5 reps. Not too bad for the pair of us!
4/13/13 Community WOD
As most of you know I do enjoy the community WODS, sometimes there is new folks, sometimes out of towners and sometimes it’s just a handful of us regulars but they always seem to be fun. I don’t know that I can say this time was fun! Hehe.
Teams of 3
5 rounds of 1 minute KB Swings, 1 minutes Overhead Plate Shuttle Run, 1 minute rest. YAY FUN! NOT!
Our team had 4 so two of us did the same movement together. While each of the other people were on the other station. That 1 minute rest station was NICE. The shuttle run NOT NICE at all. We took total reps completed for the final score. The way we did the 2 person movement was to split the difference of our final rep count. So I think I got 180 and Tristan got 186 so we said we had 183 reps. I think that was pretty fair in the end. Overall our team came in 2nd with 472 reps.
Since that went by so quickly Coach had us do DEATH by AIR SQUATS! We have never done that before and by 10 minutes he figured that it would go on forever so at the 10 minute mark he made us double up. instead of 10 reps we had to do 20 and at the 11 minute mark we had to do 22 reps. Well that gets you much faster and I only made it through 24 reps. That’s 111 squats.
I took Monday off. 6 days in a row and 1 rest day wasn’t enough so I took 2 rest days and low and behold I come back to a burpee, run, pull up WOD. Are you freaking kidding me. I wish I had the energy to wake up on Monday morning then I might have slept in this morning! Ok probably not, my weaknesses are definitely running and pull ups!
Skill/Strength: 75 Hollow Rocks, 75 Superman Rocks
I’m so much better at the Superman Rocks. My joke is that my belly is what allows me to rock so well! And more than 10 Hollow Rocks pretty much sucks!
MetCon: 90 seconds Max Effort of Burpees, Red gate SPRINT, 10 Bar MUs (but for me 30 pullups)
The Burpess. UGH! I got 25 in the 90 seconds. I’m sure I could have squeezed a few more in but my mind was already dreading the run. The red gate and back is about 3/4 of a mile. It’s not an exact but definitely close to it. Good thing is I didn’t stop the whole time. Most runs I stop and walk at some point. Some if that’s the one positive I can pull then that’s what I’ll focus on! Still slow though Got back to the bar and my lovely band assistants. Coach wanted me to do Kipping Pull Ups with Blue Band. Got 1 and it went downhill from there. So I moved up to Green Band and got 2. Woooo. Then I was getting nowhere. So I doubled up with the green and blue band and chipped away. Time: 18:09! Man those Pull Ups took forever!
After a few minutes of rest, Coach wanted me to do a handful of extra pull ups with just the green band. With a little rest and no pressure of the clock, I did 5 in a row. Woooo! The flip side is now I HAVE to use the green band only. No more double banding. It’s bittersweet. It’s progress but still bittersweet!
Hopefully tomorrow is a good CLEAN kind of workout and no more pull ups or running! Hehe, doubtful but hopeful all at the same time 🙂 Have a fantabulous Tuesday. And don’t be shy, go out there and be AWESOME!
Woooo I woke up on a Thursday morning to go workout! Typically Thursday is a rest day for me because it was OLY Class day and 5 am was not an option. But starting last week Thursdays became available for regular workouts and of course the first go round I slept in! Not today, Jack!
Eat to Perform
So far I’ve also been a champ on eating to perform! At least getting 90-95% on target. Probably a lil closer but I don’t want to do the math. I have also just started getting used to drinking my coffee black so now I’m considering going bulletproof by adding the butter and the MCT oil. I’m not well versed in what it’s all about yet but once I get it all researched I’ll share some more. If you already do this and have seen some positive OR negative things, PLEASE PLEASE let me know. I think it will help me hit my FAT intake target much better. I finally restocked on coconut flakes as well and if I would remember to pack them in my lunch I’d probably be better off!
The eating test is ON starting NOW. From NOW till Wednesday next week we will be NON-STOP all over the place with little to no time to cook, eat, breathe, etc. So I gotta be crafty with the food and not let LIFE get in the way. And even more than life getting in the way, I need my slacker side of my brain to co-operate with the disciplined side of my brain and take care of business! If anyone wants to just cook for me and deliver for the next 6 days, it’d be greatly appreciated!
Today’s WOD Skill/Strength: Free Handstand Holds and/or Pistol work
Pistols are a super weakness for me and I should work on them but my IT band has been on the mend. Hopefully with the cleaner eating I will clear that up. I opted for Free Handstands. Once upon a time I could hold handstands, not forever, but for a long time. Oh to be young or to have just stuck with it! I can still easily get upside down but we use the wall regularly and that has become my safety net. It’s nice to work on Handstands today because I don’t typically do this on my free time. I managed to get a few seconds of freestanding, which I guess is better than NO seconds. Just one more thing to add to my list of mini goals!
MetCon: 4 rounds of 4 Back Squats (225lbs, 135lbs), 10 One Arm KB Snatch (1.5pood/1pood), and 16 lunges
As I was warming up to 135 lbs I was thinking this is heavy! And it felt heavy. It’s about 82% of my 1RM. Coach was confident I could do the weight for all the rounds and I really wanted the RX so I did it. But I wasn’t sure about the 1 POOD Snatch. I know I can do it but not sure if I can do all the reps in good time. I still don’t have the best timing when it comes to KB Snatch and I still got bruises on my forearms from the workout but I do feel I did better overall. There’s not much to say about the Lunges except they smoke you just in time for the Back Squats! And boy was I smoked. I spent too much time contemplating if my legs were ready for the Squats. I did the first and last round of Squats UnBroken but I racked the weight and split up the reps for the 2nd and 3rd rounds. I knew I wasn’t moving fast but at the same time I wasn’t really stopping except for the moments right before the squats. It was a slow but good butt whoopin! Hahah. SLOW, a sub 10 minute workout! I guess SLOW isn’t the best word, but a heavy squat for me takes some time to focus. Time: 9:35.
Also I have a little Facebook bribery/giveaway going on. Head on over to my FB page, LIKE me and share me with your friends. Tell you friends to like me and comment telling me who sent them over. When and IF I get to 200 likes…. BIG IF I know, then I will select a lucky fan and their referral person to each win a pair of my handy dandy AWESOME socks. You know you want ’em!
So go right now, click right HERE and like me. Then share idrankthecfkoolaid with all the people! Have a great THURSDAY, the weekend is in sight! And you know the drill – BE AWESOME!
It’s only day 3 of my magnified view of my eating habits as a result of coming across EAT TO PERFORM. So far so good for the most part. I did realize this morning that I was calculating my pork belly all wrong therefore I didn’t hit the recommended fat intake I needed for the past two days. Granted I was probably closer to those levels than I have been in the past. So it’s not a wash or a screw up. I did see my error, fixed it and now moving on. I now know for today that I need to get about 30-40 more grams of FAT in me. Woooo! It’s not hard but it’s not easy either. I do, however, feel confident I will plan this out just fine.
After 2 full days of clean eating and being dialed into this new macronutrient perspective I really have zero cravings for snacks. I’ve been here done that before but it still shocks me how simple it is! No cravings. No bloated feelings. Etc.! It’s crazy that I’m insane enough to stop eating clean. Yet I fall off the grid frequently! Now if I can just stick with it. My true test will be this weekend when we will be gone for a good part of the weekend for baseball. I’m gonna have to step up my own game plan!
Also on a small side note, I’ve been using this site www.nutridiary.com to log my macronutrients. I really haven’t delved into the site as a whole but it shows you a daily analysis of your Carbs, Fats, and Proteins after you’ve entered your foods. If the food you eat is not in their system, there is an option to save your own foods. It’s not the most eye appealing but it’s FREE and so far helps me keep track without having to carry around a notebook. So just that little aspect of the site is helping me out ALOT. I’m sure it offers more but I seriously don’t have time to figure that shit out!
One more note: FRESH HOT OUT OVEN EGGPLANT = AWESOMENESS but NEXT DAY MICROWAVED is just okay
This feel good feeling from eating better even helps move me along to show up for the Boom Box even when I REALLY REALLY don’t want to show up! For instance, this morning = cold and running. My idea of sleeping in sounds so much better.
Skill/Strength: 10 minute Double Under / TRIPLE UNDER work, 3 x 5 Pendlay Rows As Heavy As Possible
If you have DUs down, it’s time to work on Triple Unders. I haven’t checked the CrossFit Main Site but I have read amongst the social media networks that TU’s have shown up so it’s only natural it’s something we should learn. And guess what??!!?? I got ONE! Woooo. I was oh so close 789797 times but I finally busted one out. Now how I get more than one or even string them together is another task.
Pendlay Rows are getting easier as we do them more often. They truly were awkward when they were introduced to us a few months ago but now I feel I’m getting better. 3 x 5 AHAP was 85lbs for me. Not bad and I think next time I will go up in weight.
MetCon: 15 minutes of – 2 minutes MAX Double Unders, 1 mile run, MAX DU’s with left over time.
Well it’s cold outside and drizzly/rainy and miserable. And I don’t like running. AND I’m a horrible runner with NO aspirations to be a better runner. But that wasn’t even the worst part. The worst part is a tiny little muscle in the sides of my upper arm fatigued super fast and I was struggling stringing together DUs. UGH. I got 95 in 2 minutes before I headed out the door for the 1 mile run. For a lot of you out there 1 mile is easy. Once upon a time it was much easier for me but not currently with my chunky butt recovering food addict self.
With cold wind and rain blowing in your face, one would think I would run faster to hurry up and get inside but there isn’t a FAST button on me. So there I went … slow and slower. More of a trot actually. It took me well over TOO LONG to finish the run. Got back with less than a minute to get DUs in. I was only able to get 32 in for a total rep count of 127. Sigh. But I did get a TRIPLE UNDER so who cares about running!
It’s HUMP DAY, hope y’all have a good one! Go on now …. BE AWESOME!
Just recently my hands have been really sore. Not just sore on my callouses from hanging on the bar but sore in my palms, sore in my grip, etc. After talking with coach he suggested getting a rubber band and wrap it around my fingers and work with opening and closing my hand. I’m gonna give that a try for the rest of the week and see if it helps out. I know with time the pain will go away eventually but I’m hoping this helps work out the little muscles in my hand.
In other news, I did pretty well hitting my Eat To Perform targets and I had a sense of relief that I can do this. I CAN eat all this dang food and all the fat pretty easily. What was hard to eat was my Post Workout Meal this morning as it’s about double of what I’m used to eating and lately I have slipped off the PWO Meal anyways. They do suggest Sweet Potato Recovery powder from Simply Pure Nutrients that I may look into because I don’t know that I can always shove that much food down or that I even have the time too regularly. Just add water and I can drink some of those carbs! If anyone has tried it, let me know what you think about it.
So with all this eating and adding FAT I finally got in the kitchen to get ahead at least a day so I wasn’t stressing out about what to eat. I also finally bit the bullet and purchased a digital scale. I’ve had an old fashion cheapo one and I never felt like it was accurate but I wasn’t really ever concerned about getting exact breakdowns of my food. With the digital I can easily track grams, ounces, ml which helps me a lot in trying to get an accurate count of my Carbs, Proteins and Fats.
So I cooked up chicken and beef, measured and portioned it all out. I also quick boiled some aparagus, broiled some eggplant, baked more sweet potato and got some kale prepped for salad. I’m also going to share with you how I cooked up my eggplant and a couple of chicken strips. I didn’t originally plan on this so I don’t have pictures of the food in the making. But if I wait to do that properly I may never post about it.
Super simple to cook and a vegetable I’ve only cooked once. For some reason I’m not drawn to eggplant so I rarely buy it and if I do buy it, it sits in the fridge till it’s bad. So this time when I saw two perfectly purple eggplants and bought them, I was determined to cook them up. And I’m not in the moment of life where I can take time to experiment a whole lot. Turns out this veggie is really easy to cook. Found this on NomNom Paleo. http://nomnompaleo.com/post/4739682522/broiled-zucchini-or-eggplant. She used Zucchini and Globe Eggplant. I’m not quite sure what GLOBE eggplants are but I just bought your typical eggplant that’s purple and odd shaped. I’m not as food savvy as MRS. NOM NOM but I can figure some things out on my own, haha.
Easy Breezy Eggplant
Really easy! I promise. Preheat oven to BROIL. Grab a cookie sheet. Line it with foil. Drizzle oil on to cookie sheet. Add salt and pepper to your oil. Cut your eggplant into even slices. Place on oil coated cookie sheet THEN flip eggplant so you can get oil and seasoning on both sides. Broil for 8 -10 minutes, flip halfway through. Once you remove the eggplant from oven you can add a little vinegar or lemon OR BOTH and you have scrumptious eggplant. We even tried coconut aminos and that was wonderful too! I’m hoping it holds up after sitting in the fridge all night.
Fried Chicken Strips If you have ever fried anything you should be pretty capable to concoct something and season it to your likings. If you’re not a cook or scared of stepping out of step by step instructions, let me tell you, it’s easy to just do whatever. And that’s what I did with some chicken strips that I had.
I took the chicken strips and rubbed chili powder, garlic powder, salt, pepper and lemon pepper all over (use your favorite seasonings). I then took some egg white and put in one dish. And set up another dish with coconut flour, pepper and salt. I made sure the flour and seasonings were mixed well. Take your seasoned chicken, dip and coat it in the egg whites, then dip and coat in your coconut flour. I went ahead and took coated strip and double coated it. While I was prepping everything I had a pan heating up at Medium Heat with 2TBS Coconut Oil. By the time I was done coating my chicken strips the oil was hot enough. Place the chicken in the pan and let cook a couple of minutes (no touching) then flip after 2-3 minutes and let cook through on other side for 2-3 minutes. Really tasty fresh, not as tasty microwaved next day. But a quick and simple protein with some “cheat meal” flare.
Not the prettiest shot. I’m no photographer but it tasted yummy!
So now that I have my kitchen in work mode, I’m hoping I can just keep things rolling along! But now it’s time for the BOOM Box Recap. It’s short and sweet today.
Skill/Strength: 5, 5, 5+ @ 65%, 75% and 85% of 1RM Push PressLast week we found our 1RM Push Press and sadly even though I felt like I could have got more weight up, I only got 95lbs. So using that I was going for 60lbs, 70lbs and 80lbs. My warm up sets and my first round weren’t hard but everything was hurting in an achey kind of way. Finally at 70lbs it felt much better. Got to 80lbs and busted out 10 reps! I went for 11 and failed. Now my arms were really dead! It felt good though to get those 10 reps.
MetCon: 3X – 3 min AMRAP of 5 Burpees and 5 Knees to Elbows, 1 minute rest
3 rounds of that. UGH. It might not be so bad if I was good at KTE. But I am not. I did start off strong in regards to getting my knees up but by the end it was just get knees as high as possible. I dropped after each rep of KTE because my hands were on fire! Burpees are burpees. You just gotta do them. I ended up with a total of 9 rounds + 1 for all the rounds. So that’s averaging 3 rounds per round! Makes sense right?
It’s TUESDAY folks. And I’m already ready for Friday! That’s a problem 😀 Ah well, I’ll just have to chug on through. Hope y’all have a great day and of course BE AWESOME!
I’m typically not a goal setter. I never have been. I just go with the flow. As much as I would like to get better in EVERYTHING, I just don’t really follow through on attaining my wants. I think mostly because I turn into a lazy thing and let my “goals” slip away. And we all know I’m not some 20 something that can just learn and execute movements overnight. Oh how I wish I was 10 years younger and starting out. But I am not Now that the open is over, I am going to try and focus on GOALS! Things like a sub 10 minute Karen, Pull Ups, HSPU, etc. I know it’s all possible I just gotta put in the homework. Over time with Coach’s programming at CrossFit Boom I have made progress in many things. I’ve come a long way. But I don’t feel I’ve met my POTENTIAL. Wait, I know I haven’t! And I know I can’t just “get” by with only showing up and not working on my weaknesses when I get a chance. I’m not going to try and kill myself but I know a little more mobility work each day will be helpful. Hanging on the pull up bar a little everyday will be SUPER helpful. So many little things that I need to focus on. And that’s my FIRST GOAL for now. Do HOMEWORK and hopefully take it to the next level.
Today is just day 1 of new focus so I haven’t done much of anything yet. But hopefully this evening I can dedicate some time to all those little things. I have started to follow EAT TO PERFORM’s guideline to eating. I typically feel I eat enough. Eating Paleo for the most part kind of makes it all come together. But as laziness sets in, so does poor eating. Even if it’s Paleo, it can still be poor. You can still miss out on everything you need. You can get by, manage and still be healthy but after reading through ETP posts, I feel that trying out their guidelines and following them for a bit won’t hurt. I think my downfall is not getting enough fat in, not because I’m scared of fat though. It’s just I don’t eat enough of it. So I’m focusing on the FAT and getting a good dose of healthy animal fat and healthy plant fat. And of course managing my carbs and proteins as well. They outline a female that is close to my weight and they have her ideally eating 200g of carbs. HOLY SNIKES! That’s a lot! Sweet potatoes and carb heavy squashes here I come. I want to PERFORM and I thinking giving this a shot will be worth it. I will have to journal my food intake for a little bit until I get used to breaking it down. But hopefully that’s a short lived task and I’ll get the hang of it pretty quickly.
4/6/13 Community WOD
Free Community Workouts are back Jack! Woooo. I enjoy them because a lot of times they are Team WODs and alot of times we do fun stuff, but even when they are not it’s still a good time because you get to workout with people from different class times. This time around it was a doozy of a 20 minute AMRAP.
20 minutes of 20 KB Swings (1.5POOD/1POOD), 20 HR Push Ups and 20 GTOH with 45lb/35lb plate
We worked in teams of 2 and it was up to us how we would split up each round. My partner and I decided we would go 10 and 10 until we were too spent for that and figure it out from there. We started off strong and made it through several rounds of sets of 10, then fatigue set it and we started doing sets of 5 reps. We went straight through pretty solid and ended up just shy of 10 rounds! 5 reps AWAY! GRRR!
Ground to Overhead with Plate
I actually got some decent sleep last night and felt good about waking up. Too bad it was only my brain that was awake cause my body wasn’t feeling it!
Skill/Strength: 5, 5, 5+ Back Squat @ 65%, 75% and 85% of our 1 RM
Well my back and hips are pretty tight from all of those KB Swings and GTOH with the plate. And although 65% and 75% felt good, 85% got me. Last week I went 6 reps, today 2, womp womp! Hopefully next week will be better, especially if I’m owning that mobility goal homework.
MetCon: 4 Rounds, 1 min on 30 sec off of Diamond Push Ups and Power Cleans 135/95lb Max Reps
Doesn’t sound too bad till it’s time to go! Holy heckola Diamond Push Ups are no joke. And that 30 second break goes FAST! We alternated between the Push Up and Cleans. So 1 minute of Push Ups, 30 second rest, 1 minute of Cleans, 30 second rest X 4. I didn’t go with the 95lb RX weight because Coach wanted us to go quickly. And I probably could do 1 round at 95lbs quick-like but not sure about 4 rounds with Diamond Push Ups as well.
Diamond Push Ups
I can’t remember each round breakdown but I stayed fairly consistent something along the lines of 20, 24, 21 and 17 for the Push Ups and 14, 14, 10, 13 for the Cleans. It was for a total of 133 reps. I’m a slacker and forgot to take a picture of the board! Hopefully the next time higher rep Cleans are involved I will go for the RX weight. I was pretty spent. My hands, forearms, and shoulders are done!
It’s a new week with new focus. I’m hoping the BUSY of our lives doesn’t drag me down at least not as much as it has been doing. I gotta work around it and fight for the things I need to do for me! Happy Monday y’all and you know the drill … BE AWESOME!
The CrossFit Games Open is finally coming to an end. Although it can be a ton of fun I tend to make it really anxiety ridden. I also get to see for a fact how far down the totem pole I am. Which by the way last year I was just excited to not be last in the world. But this year I took the fun out of it for me and just focused on what I lack. To make matters even worse, there wasn’t much improvement for me when reflecting back to last year. Yes I’m stronger, but not at a point I would like to be. And I’m positive I’m not faster. The upside to this disappointing 5 week journey is that I want to be not just better by next year but MUCH better. With that said I’m not delusional enough to think I’d be regionals worthy but hopefully better in general and with more skill sets!
Don’t get me wrong, the COMMUNITY is still super awesome. I love watching everyone else KILL it and it was a blast being part of the BOOM BOX Fridays where we all get together to become one big CRAZY family cheering each other on! I just know I didn’t rise to this year’s OPEN like I though I would have.
So let’s get to it, although there’s not much to report! I slept in for yesterday’s workout. It’s that cold, rainy crap that had me sleep right through my alarm! Hehe right? Totally not my fault! And this morning was my turn to attack 13.5. Well boys and girls, 13.5 was an insane crazy person’s dream nightmare brought to reality!
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
FUN RIGHT???!!??? So let me break it down. I don’t have PULL UPS so I surely don’t have CHEST TO BAR PULL UPS. My score will be 15. But for putting in work purposes we less elite athletes went for an 8 minute AMRAP using modified (banded) CTB Pull Ups. That’s doesn’t really help when you are no good no matter how many bands you use. 😀
I did my 15 thrusters UNBROKEN. Woooo! And then I had approx 7:30 minutes to keep working. Welp it took me way to long to do 15 Banded CTB and I got back to Thrusters for my second round and did them in sets of 5. I was tired by then. I was mentally wasted. Got back to CTB and had several NO REPS. Only got a score of 50. Those darn CTB!
That concludes my week for now. Of course I have tomorrow’s Community WOD that I plan on attending. But we also have baseball, so we’ll see what happens. I hope you all have a great weekend! It’s supposed to be beautiful weather here in Texas! Now I go back to my regularly scheduled wodding!
On a quick note before I tell y’all to be awesome and stuff. I’m currently looking into eattoperform.com. I’m thinking about giving their suggestions a go because right now I’m stuck in this half ass clean eating mode. And if I have a plan I’m more likely to stick with it. When I did Whole30 I did amp up my fat intake and ever since then I realize I’m probably not getting enough in. So we’ll see how it goes. Now that’s really all! Go out and make your weekend AWESOME!!
Hello Hello! No I’m not slacking again. I had jury duty yesterday and blogging fell off the to do list. But I did get my WOD in. Someone recently asked me HOW I DO IT? How do I get up every morning, check in at the BOOM Box, get the kids off to school and get to work. And I responded with “It’s not always easy and sometimes I do sleep in but 5 am is the only time I CAN go. There’s a fit kid in me somewhere telling the fat kid inside me to get up and move. I want to be strong for my boys so I get up and go. I want to put my all out there so they have no excuses for not trying or giving it their all.” That’s the best way I could explain it without going into full on novel mode. I want to be fit, healthy and THERE for my family. I don’t want to be hurt, broken and sickly. I want to be a better me for me, for my boys. I’m not always the most positive athlete in the box but hell I’m there. I show up. I put work in. Ahhh, there’s so much I could say but I would bore you and I’d just be a broken record. Just freakin do it! Go out there and work hard. Life life. Laugh. Cry. Smile. Relax. Love!
Right now my kids are in the heart of baseball season. We eat, breathe and live baseball 24/7. One of their coaches sent out a link to the team for the boys to listen to and I hadn’t really had the chance to hear it, but it’s loaded on their iPods and they listen regularly. The past couple of days we’ve been listening together in the car and it speaks to me probably more than the kids! So here it is. It’s a great motivator.
That’s right ladies and gents. Welcome to the GRIND! Man I love that video. It’s only my 3rd day listening/watching it but it will be a daily ritual. I love it!
On to my Boom Box reports. Taking a week off HURTS! I’ve already preached about not slowing down or taking time off and I did just that and it sucks. But it does motivate me to work harder (sometimes).
4/2/13 WOD Skill/Strength: Muscle Up or Ring Dips
Ya, there’s no Muscle Up in my near future but hopefully in my future in general. I’m getting better at getting my hips working the movement right when we break it down to work on but there’s so much more work to be done. Focusing on ring dips is the goal for the moment. I can get up there and hold myself up there but the dipping part is where I have a mental panic. I can’t just drop without completely failing. I can’t lower myself down to pop back up. With a band, I’m AWESOME but that’s not that cool. I’m working on it. But it’s a SLOW work in progress.
MetCon: 7 minute AMRAP of 30 Double Unders, 10 Handstand Push Ups
My wrists and shoulders haven been shredded. The idea of doing a handstand push up hurts me. I still can’t do them but I’m getting better. I opted for using the box for a modified version of HSPU. Double Unders come relatively easy for me. I’m not a MASTER and I can’t do 100 unbroken. But I can get them knocked out quickly. I’m pretty sure I did my first 2 sets of DUs unbroken. Most of my time was wasted climbing onto the box and setting up for HSPU. Plus it seriously sucks to be winded and being inverted. It’s so much harder to breathe! The rest of my DUs were sets of 10’s or 15’s. Fatigue set in my triceps halfway through, I didn’t even want to hold the rope. 7 minutes isn’t that long but I was feeling every second of it. Score: 6 rounds + 10 DUs.
It was RAINING this morning and it felt so good to be in bed. I was 90% sure I wasn’t getting out of bed. And the MetCon was SPRINTING. It’s raining. SLEEP! The legion did not win. I got up and put my feet on the ground and didn’t look back!
Skill/Strength: 15 minutes to find 1RM Push Press and 3 X 8 Jumping Good Mornings.
As typical for me I get stuck with my 1 rep max weights. Although I’ve Push Pressed 105lbs before, I can’t seem to get back there. And I’ve been stuck at 95lbs. I’m OK with it for now. Like I said my shoulders are toast. My whole upper body is smoked. I know I can do more weight, it’s just not happening today. More dip, more drive. MOVE FASTER. All those things in my head. Get the bar up and all momentum stops. Not sure where that brake is in my head but I want it gone!
MetCon: 4 x 400, Rest 1:1 (100% effort)
So it was still raining and pretty steady when we started so we opted for the rower. I’m no more of a rower than I am a sprinter. And we haven’t rowed in a while. I wasn’t sure where I would end up. ROWING is tough cookies man. I think being short doesn’t help. But of course that’s my excuse. If I was tall, I’d probably say that’s the reason. I’m too tall. I was taking turns with Leigh. I rested while she went and she rested while I went. I didn’t pay much attention to my times but I think I averaged 1:30 splits. Faster than my 400m sprint, that’s for sure. Woooo I was beat down. My forearms, shoulders, biceps, triceps, and quads were dead. I need to row more!
I’m tired today. Maybe the rain. Maybe the WODs. Just heavy eyes. This is a first week of 5 days in a row. Not sure if I can HANG! But I’m gonna try. You will all know how it turns out. Plus it’s 13.5 DAY! The last CrossFit Games OPEN WOD will be announced and we can all go back to our normal, anxiety free (ha) lives. I know I gotta step up my game. I gotta put more focus into my workouts and I HAVE TO GET BACK to at least a 90% if not 100% clean eating regimen. AGGGHHHH! So much to work on. My first year I started off GREAT. My 2nd year has been half ass. I need to end my 2nd year of CrossFit strong. NOT half ass! Anyhow, that’s where my I need my head to be, let’s see if I can actually get there.
In case you haven’t noticed, I was MIA for the past week. For those of you who did notice, my apologies! For you new followers, HI. I’m a hot mess and you probably want to unfollow, turn around and run! Hehe. Jokes. Well it’s true I’m a hot mess but I’m just your average 30 something trying to figure out how to live healthy, stay healthy and enjoy life. I’m up, I’m down. I’m BEAST and then I suck. It’s a roller coaster around here but I keep on keepin on. Hopefully those who have stuck with me “get” me and hopefully you new folks will as well!
So back to my M.I.A. I’m pretty sure my brain/body was telling me to shut it down last week and that my friends is what I did. I seriously could not wake up on time and I was extra sleepy all week. It doesn’t help that I was eating like crap either. So I’m pretty sure I just got a 1 -2 punch to my GUT (literally), my Head and my Soul.
In my funk, I did get much needed rest and hopefully sorted through some my insane mental maze. And it’s insane indeed. I was doubting CrossFit, Paleo and pretty much everything else. As I don’t get super personal outside of workouts and eating, I’ll keep it at that but overall I was just feeling blah. Everyday that I skipped out on my Boom Box check-ins, I thought I should try to make it to an evening class. Or maybe I should just run around the neighborhood. None of those “plans” ever panned out though. And as for food, my only CLEAN meals were lunch. I guess it’s better than ZERO clean meals but bad eating is something that I can feel mentally and physically and it sucks you in like quicksand! You know it’s bad, you know you aren’t feeling at your best but there you are eating the crap like it’s the best thing ever!
3/28/2013 SKILLS SESSION
Although I was still feeling bleh and wasn’t too keen on going to the Skills Class at the Boom Box on Thursday evening, I still showed up. The much anticipated CrossFit Games Open WOD 13.4 was announced on Wednesday and it had Toes to Bar. UGH. My enemy. I figured I need to absorb all I could so that I could become a TTB master. Once upon a time back in my “lighter” days and not so beat down days, I could string a few together. Lately I’ve barely been able to do 1 rep much less MULTIPLES. And I missed a whole week of WODs where TTB were integrated, Coach must see into the future. I didn’t leave the skills session with TTB as my superpower but I was feeling ok that I would survive 13.4 in the morning.
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
95 pound Clean and jerk, 6 reps
95 pound Clean and jerk, 9 reps
95 pound Clean and jerk, 12 reps
95 pound Clean and jerk, 15 reps
95 pound Clean and jerk, 18 reps
A week off, little practice on TTB and there I stood at 5 a.m. ready NOT ready to go. HOLY COW was I going to survive the 7 minutes? HELL NO is all I could think!
We warmed up and got to setting up our bars. 95lbs wasn’t feeling heavy for my Clean & Jerks and I got a couple of Toes to Bar even though my hands were HURTING so bad. I was starting to feel a little bit better and it was just about GO time.
3-2-1 GO. My brain stopped working. I had the 3 worst Clean and Jerks EVER. Even failed on my 2nd clean. I was pissed. I had just done several and felt good and now I am doing everything WRONG. I still made it through the first 3 and was ready to tackle TTB no matter how slow I went. And only ONE TTB ever showed up. Oh I’d get one foot to touch, but not my stupid left foot. I’d be an inch away from touching the bar but not ever get to the bar. Oh I was mad. I kept on trying till that dumb clock buzzed. I felt so defeated. So sad. That’s what you get, I scolded myself. That’s what you get for being lazy and eating junk. Way to GO with your 4 reps. Are you serious??!!?? UGH I was not happy. But there wasn’t much more I could do.
I stuck around and watched everyone kill it for the 6 a.m. class and boy was that fun. After all my self hate, it was nice to turn it around and cheer on everyone else. Still not happy with myself but I had to get over that. Later in the day, we went to watch the evening classes and witnessed more awesomeness come out of folks. And then the bug of wanting a do-over started creeping in my head. It was just a thought as it was for 13.3 and I left it at that.
I have missed a couple of Saturday WODs already and was determined to not miss another one. Plus I couldn’t just show up on Friday for one workout for the week. I was glad when I showed up and then I was convinced that Coach was trying to kill us when it came down to the MetCon.
Skill/Strength: Front Squats: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1:00-2:00 between setsIt’s been a while since I have worked on Front Squats so I wasn’t feeling confident with my weights going in. Even though my front squat isn’t super heavy, I was feeling pretty weak (1RM 135lbs). My workload ended up being 110lbs, 115lbs and 120lbs. Turns out I felt pretty good after I knocked each set down.
MetCon: 100′ Over Head lunges 45/35#, 10 Strict Press @ 60%BW, 30 Burpees, 100′ Over Head lunges 45/35#, 8 Strict Press @ 60%BW, 20 Burpees, 100′ Over Head lunges 45/35#, 6 Strict Press @ 60%BW, 10 Burpees
I pretty much laughed when I read strict press at 60% of my bodyweight! I definitely need to lose weight because my 1RM is way less than that! And I need to get stronger! But weight loss would be a better goal for now, haha. So Coach determined that I would use my 1RM – 75lbs for my strict press and somehow that sounded alright.
Little did I know that the Overhead Lunges were going to kill me and strict press was going to be damn near impossible. Keeping a 35lb plate locked out over head for 100 ft is nuts, 100 ft isn’t even that far but it was HARD. The pizza I had for dinner the night before was bogging me down. I was struggling. I got to the bar for my strict press and it was a FAIL x 5. So I took off 10lbs and finally got the bar overhead. My shoulders were SMOKED! It took me a while but I knocked out those 10 reps. And what was waiting in the wings… BURPEES. My wrists are dead, my shoulders are fried and now burpees. 30 of them! And back to lunges I went. The distance was a measured 50 ft turn around and come back for the 100 ft. I made it about 25 ft and threw the plate down. I wanted to cry it sucked so bad. Got back to the bar eventually and picked up the bar. FAIL! Holy shit are you kidding me? Picked it back up and managed to get 4. Took a break. Then got 4 more! Wooooo. But I did the 20 burpees probably the slowest ever in the world. My muscles were quitting and I still had one more round to go! I was slow on the first 50 ft of the lunges but really powered through (which was probably still slow) the last 50 ft. Back on the BAR and FAIL again. This FAIL nonsense has got to stop! Finally got 2 reps, then 2 more, then 1 more. THEN FAIL! It took me 3 attempts to get the last rep in. By then everyone else had finished so I’m the one they are staring at/cheering on. Those last 10 burpees were probably my best set just cause everyone was in my face. It sucked. Time: 20:20.
3/30/13 Part 2 – the Afternoon
Ernie was half ass debating redoing 13.4 and I had the idea that maybe I would. 3pm rolls around and Ernie is OUT, he has decided he won’t do it but he wanted to go up to the Box to watch anyone who needs to get it in at 5pm. So we go up there. I half ass hang on the bar and work on TTB but I don’t have much. I kinda sorta want to redo it but not really. But while I’m there, I might as well work on the TTB. Eventually I get a whopping 2 in a row and Coach told me to get a bar and start warming up. Nah! I’m good. Get a bar! OK I guess. So I start warming up Clean and Jerks and feel good at least with that. I probably won’t do worse than 4. So I should be fine.
It’s only 7 minutes and who cares that my body is dying from the morning! It appears that little food and extra work are the key to me being more successful (jokes) because I ended up getting through a total of 9 TTB, hahaha. That’s not amazing by any means to an AWESOME athlete but it was amazing for my chunky butt self to get those toes up there. I struggled. They didn’t come easy and I did one at a time. I had a few NO REPS in there but I got the first 3 down and thought I’m good with that. At least I got one round in. Once I finished my 6 C&J, I thought “even better”. My score is a little higher. But those 6 TTB were a big struggle for me. But I had enough time for C&J. I got through the 9 Clean and Jerks and time was up. WHEW, that was NOT easy! I can no longer say I “CAN’T” do TTB. This was a REDO that I’m proud of. Score: 27 reps.
I’m still a little LOT sore from the weekend. I wasn’t even sure I would be able to roll out of bed. Slowly but surely I did even though I was feeling the pain in all of my body.
Coach tried to be a little April Fool’s sneaky on us and put SURPRISE WOD on the board and then try to tell us it was 60 minutes of Burpees. I half heartedly believed it. I was still sleeping! Thank goodness it was a joke.
Skill/Strength: Squat 5,5,5+ @65,75,85%. The + is for max reps over 5.
I don’t think I’ve worked on Back Squat since I PR’d so my percentages are a little different than I’m used to seeing. And it felt heavy! Even 65% felt heavy. I was reminded how missing a week can do that to you, sigh! I’m back. I’m back! No more missing days at a time! Worked up to the 85% and got 6 reps in. Went for the 7th but bottomed out. My legs are dead from Saturday. I felt ok with my 6 reps.
MetCon: 3 rounds – 20 kbs 1.5/1 (American), 15 C2B, 10 Thrusters 115/85
Doesn’t sound like much, but I know better. That’s a lot! Especially those Chest to Bar Pull Ups.
I started off with KB Swings and those weren’t to bad to get through 20. Since I don’t have a pull up yet, I clearly don’t have a Chest to Bar, I double banded up and got to work. Being able to kip and use bands was good for my first round. I still struggled but got through the 15 faster than I thought. It was the Thrusters that would get in my head. I didn’t do the RX weight of 85lbs because warming up I felt a twinge in my lats on my right side. I didn’t want to hurt myself doing a heavier weight. So I stuck with 65lbs. Weak I know but this was supposed to be a quick workout. I broke my first round up too much: 3, 3, 2, 2. Got back to the KB and did 12 unbroken. I had to put it down before finishing. My forearms were fading fast. Got back on the bar for C2B and I could only do 2 at a time, then 1 at a time. This took forever. I knew I had to step it up for Thrusters. I managed 5 and 5. And only managed 10 and 10 for the KB swings. By the 3rd round of C2B I could only do 1 at a time. My forearms were on FIRE! When I got through that 15, I wasn’t sure how I would survive the last set of Thrusters and something in me clicked. I did those UNBROKEN! Time: 16:42. I was spent. That workout was brutal….for me!
Well if you made it this far I applaud you. That’s a lot of recap and probably not all that exciting. But I had a lot to report on from the weekend! Hopefully I’m back and back with a vengeance, in the box and in my kitchen. Today I started off with showing up to the Boom Box, clean cooking and eating.
Got one foot in, now lets see if the other will follow and stay! It’s a mental battle I know. I just gotta suck it up and go forward. I hope all of y’all are making the steps to a healthier life. If you fallen off the radar, now’s a good time to find your way back! Have a Happy Monday! And you know the drill…BE AWESOME!!