The Games aka the OLYMPICS for CrossFit

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If watching the CrossFit Games over the weekend just doesn’t want to make you start training and becoming a MONSTER right now I don’t know what will. (I promise I won’t bore you with my recap of the games.) And if you haven’t watched them you can log onto ESPN3 and watch recaps. Do it! NOW! But to me the CrossFit Games are a lot like when the Olympics come around and everyone is rallying for USA, wishing they had grown up their whole lives being a gymnast or track star. It’s that motivating. It’s that inspirational. Yet super defeating all at the same time! It’s all dreams for me at least. The I wish, I want, and the I could have been had I started 10 years ago!

Lindsey Valenzuela - photo: CrossFit

Lindsey Valenzuela (photo: CrossFit)

I’ll be honest, I don’t know everyone’s story. I’m sure there might be someone like me out there that made it to the games, but on average, these ELITE athletes are young, fit phenoms or they were college athletes or heck even former professional athletes. I however am none of the above. Just a dreamer. But it still puts that little bit of excitement for me to want to push a little harder than just trying to be fit. To get that next PR or better finish.

CrossFit Hach Pack (photo: CrossFit)

Team Hack’s Pack UTE (photo: CrossFit)

Then I wake up and realize everything hurts. The muscles, tendons and ligaments aren’t youthful and immortal. I realize that I can’t even do any of the movements that these top CrossFit athletes are executing. So I drudge on, just hoping to be able to do a fraction of what they do, sometime, in the future, a long long time from now. It’s fun and I feel great but I’m not a spring chicken. I’m not a professional athlete! I joke that in 4 years I’ll be eligible for the Masters age group and maybe just maybe by then I’ll have it all down.

Camille Leblanc-Bazinet (photo: CrossFit)

Camille Leblanc-Bazinet (photo: CrossFit)

For now I’ll just stick with trying to be a stronger me, no matter how long it takes!

7/26/13
Strength: Front squats 3rm
PR in the house for 3RM! Woooo! So we warmed up for a few rounds then got to business. I was feeling pretty good the whole way and finally got to 135lbs. This is my 1RM. 3 reps and I would be happy, happy, happy! And BOOM I hit it. So why not jump to 145lbs? It would be icing on the cake. But then I got nervous! This shit is gonna be heavy. I got under the bar and went to work. One didn’t seem so bad. I got this! 2nd one felt a little heavy but manageable. Number 3 was a NO GO. I got stuck and had to bail on it. DANG IT! I was so close to 3RM at 145lbs! I am, however, happy that I hit a new PR of 145lbs. That’s at 2 reps too folks! I’m excited for a new 1RM!

7/26/13 WOD

7/26/13 WOD

MetCon: 3 rounds of 400m Run, 100ft Yoke push, 3 Power Cleans 225/135, Rest 90 seconds between rounds
The only thing I like about this MetCon is the Power Cleans and the RX weight is above and beyond my max so I’m not even happy about those now. RUNNING and YOKE PUSH… double ick! My runs were mostly a trot/walk. And I hadn’t even ever pushed the Yoke on my own for that kind of distance. I wasn’t even sure I’d be able to do the workout. But I had a strategy. There’s a slight incline in the parking lot so I figured I’d make sure I’d come around so I would have to push the YOKE downhill. Hoping it would be easier. And my first time around it worked out. And although it sucked donkey balls, I survived. Got through my cleans (105lbs) and went back out for my run. Turns out my plan was ruined. With everyone else out running me the YOKE wasn’t in position for me to push it downhill so I had to push it up the incline! That’s what I get for trying to manipulate the situation. Total FAIL! I still got the YOKE going but my calves were on FIRE. I had to stop several times and thought I might die. It was a fight to the end on the 2nd and 3rd Yoke pushes. But the 105lbs weren’t so bad. Maybe this extra layer of fluff I’m carrying is helping. Time: 23:06

7/27/13 Community WOD
I don’t know why I keep showing up for these things! I get all excited because I do have fun in the end but I feel bad for my teammates, seriously! This WOD was no exception. We got into groups of 3 before we knew what was in store. As soon as it was broken down I wanted to sneak out and go back home. I apologized immediately for my suckiness and I’m pretty sure no one would want to pair up with me anymore!

3 rounds of Running around the complex (distance unknown, maybe 1000m), 75 Wall Balls, 75 strict Pull Ups

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We all had to do the run, then we could split up the Wall Balls and Pull Ups. If only we could have split up the run. My team probably had to wait a good 3-4 minutes on me to just finish the Run. We tried splitting everything else up evenly. The problem with our team is that no one has a strict Pull Up. And we couldn’t use bands. So guess what? We pretty much had to lift each other up to get the movement completed. That’s a lot of lifting for all of us! We were smoked and I was feeling like a complete loser due to my running. Time: 43:00 something.

Maybe this Saturday I won’t be dragging the team down :/

7/28/13
Strength: Squats 8@65% 6@75% 4@85% 4@90%
Mondays I typically feel a little weak and the weight always feels a LOT heavy. But today I felt good under the bar. Maybe all of this consistency is finally paying off. Don’t get me wrong I KNOW it is paying off but I can see it and feel it now. So hitting those percentages and weights weren’t so bad and dreadful. Definitely a confidence booster, especially after that brutal Saturday showing.

7/29/13 WOD

7/29/13 WOD

MetCon: 75 HSPU Every time you drop you must run 400 m 20 minute cap. (the mod is 125 push-ups)
Well, well, well… Coach must be crazy or something. Or he just saw too many HSPU in the games. Handstand Push Ups are a reachable goal but I seriously need to drop some LBS off this body o’ mine. Once upon a time I could do a couple of Kipping HSPUs but now it’s just a laughable goal. I went with Push Ups. But guess what? I’m only good at Hand Release Push Ups. Where my whole body touches the ground. And this WOD had us doing regular Push Ups. Where my legs can’t touch the ground at all. That’s a whole new story and although once upon a time I could do a handful of regular Push Ups, it appears that I’ve lost it. I didn’t even manage to get 6 push ups before I failed and had to run 400m. UGH! All my squat confidence is now wittled down to nothing. The only upside is that I finally ran a 400 without stopping. But only that first one. All the rest were trot/walks. I struggled so bad with getting those push ups in. We had a 20 minute time cap to complete 150 and well I only completed 33. FAIL. I gotta work on those short range push ups now!

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That’s all my recap for now. Can you believe it’s almost August? Holy crap! Where did this year go? It’s definitely been an off year for me. I’m trying to tighten everything up so I can finish 2013 strong but it’s flying by and my tightening is moving slower than I had hoped! I just gotta keep pushing and not look back! I encourage you to do the same. Today is as good as any day to start something new. Challenge yourself! Make a plan to come out to the BOOM Box this Saturday. I promise my feelings won’t get hurt if you don’t want to be part of my team. Just show up and have some fun! Eat Clean, Do Work and Be Awesome!

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Get Fit Stay Fit Challenge

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Several weeks ago I joined the AMRAP4Life Community. Now, I haven’t been super involved like I thought I would be but I still log in and check it out regularly. And I keep updated through Facebook. Yesterday I saw they had partnered with Reload Fitness for a “Get Fit Stay Fit Challenge”! Pretty much just what I needed to come across my path to help me stay motivated. I’m not sure what it’s going to involve over the course of the next 3 months, but hopefully I can hang and maybe win some cool stuff! Either way it should be fun. I invite all of you to join the AMPRAP4Life Community, here. And go ahead and join this challenge with me, here.

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I also invite any of you in the DFW metroplex who are interested in CrossFit or just want to check out a new box to come out to CrossFit Boom tomorrow at 9am.

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Most Saturdays are FREE Community WODs and we have a blast. Nothing intimidating. And the workouts are for everyone. This allows you to get a peek inside of what goes down at the BOOM Box. Plus you get a solid workout first thing to kick off your awesome weekend! Come out and play.

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7/25/13
So I decided to take Wednesday as a rest day because Tuesday wiped me out. This way I was plenty rested for the craziness in store for Thursday.

Speed: 5 band sprints, 8 40yrd sprints 10 – 100m Sprints on Rower
The skies opened up just in time for me to get to miss the outdoor sprints and although the rain was intermittent, I don’t think Coach wanted us to get stuck in a torrential downpour. Instead we hit the rowers. This is bittersweet. I am no bueno at rowing, but I prefer rowing over running. And 10 100m sprints sounded like NOT FUN! But I hit it hard, probably the best rowing I’ve done yet. I typically don’t have a strong enough pull and I get all wonky but this time around I was hitting on average 23 second sprints. This isn’t lightning fast by any means but for me it was progress and I will take it! My last two sprints were the most miserable. I slipped to about 26 seconds for each round. I was dying. Out of breath DYING!

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MetCon: 12 min amrap of 150 Sit Ups, 90 Pistols, 30 Calorie Row
!!??@$**#@#$$@ 150 STRAIGHT LEG SIT UPS!

Ugh. 3-2-1 GO. I started off not trying to kill myself knowing this would make it much harder to finish. So I felt I had a good pace and worked my way to 75 reps. I was getting dizzy but I knew I had to just chip away. I think I finished around the 6 minute mark. It was on to pistols which I am not capable of doing so I had to hold on to pull up rack for assistance. My strategy in knocking these out were 5 at a time alternating legs.

Assisted Pistol

Assisted Pistol

My left leg is weaker due to the IT Band pain but I fought my way through it! Coach yelled out 2:30 left … and I thought I WON’T finish my 90 but I NEED to finish those 90 reps. With 1 minute and change, I finished and slowly made it to the rower. Strapped in and began the rowing. My whole body felt like a wet noodle. I had nothing. The calories were not moving very quickly. With just under a minute left I was giving it my all. 11 calories. And then I unstrapped and rolled off the rower onto the ground. Whew. I was pretty pumped I made it through to the row. I know my pistols were ASSISTED but that’s still a lot of one legged squats! Final: 150 Sit Ups, 90 Pistols, 11 Calories on Rower

7/25/13 WOD

7/25/13 WOD

Happy Friday everybody. Have you been making changes for a healthier you? If you are already a healthier you, are you spicing up your fit world? Trying new things? Helping others to find their fitness path? I challenge you all to start something new. Get Moving! Eat Clean! Let’s do this. Make your weekend GREAT and as always BE AWESOME!!!

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Let the Games Begin (and other stuff)

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Can’t believe the CrossFit Games are here for 2013. Where did the year go? The best of the best are at it again and they get to start off with Swimming and Muscle Ups. I’m not a good swimmer and I sure as hell can’t do a MU. I can only look forward to maybe being able to compete in the MASTERS a few years from now. EVEN THEN, I would have to start seriously training now and eating like a champ. So far away from that idea though!

The athletes competing this week are AMAZEBALLS. I’m looking forward to the rest of the events to see how everyone pairs up. I’m especially interested in what women will rise to the top. It’s some tough competition out there. I’m rooting for Lindsey Valenzuela! She is insanely AWESOME!

As far as I go, I’m still struggling with Don’t STUFF your face with junk issue. When I eat a good meal, it’s good and full of all good things. And when I eat a bad meal, it’s not just bad, it’s the worst. I’m still showing up to BOOM and putting in work. Definitely not outtraining a bad diet. But still pushing myself. I just wish I was pushing myself in the right direction with food :/

7/18/13
Strength: Sled pull around the building
There was quite a few of us so instead of Sled Pulls, I got to push the YOKE for an unknown LONG distance with a partner. Nicole and I pushed our happy little hearts out. It sucked. My hamstrings and calves were dying!

7/18/13 WOD

7/18/13 WOD

MetCon: AMRAP 10 min 30 DU 15 Power Snatches 75/45
This totally whipped my butt. I had a hard time getting my Double Unders in a good rhythm so I had a lot of unnecessary rests. The Power Snatches weren’t difficult but after 15 then going into DU’s my shoulders were just fatigued. I had high hope for a better score but I didn’t pull through. Final: 4 Rounds + 30 DUs RX

7/20/13 Community WOD
Oh wonderful Community WOD day. I keep showing up for these beatdowns. I should just sleep in! JOKES! By the way, if you are nearby you should totally come and have some fun with us! It’s FREE!

So we worked on Max Box Jumps and well I have troubles with 30″ and higher. And for the day that wasn’t even going to happen. It’s not fun trying to get an extra 30lbs up on that box.

As for the WOD, we partnered up in teams of 2. Coach told us one person would hang from the bar while the other person did Thrusters FOR FIVE MINUTES. When the one person dropped from the bar you would switch out. Leah (my teammate) and I decided to save our hands and just do sets of 10 for Thrusters and switch out. This was probably a good idea cause I’m not sure I would have held on to the bar much longer than that. We probably lost reps but again, it sounded better for the good ol hands. WE didn’t know what the next challenge would be until about 30 seconds before the 5 minutes was up. YIKES. So it turns out to be Handstand Holds and Burpees! Oh Lordy! Breathing hard and being upside down sucks! And that’s what happens when you pair Burpees with Handstands. This was by far the weakest moment. Again we went 10 reps before switching out. Our transistion was much slower during those 5 minutes. For the final 5 minutes, we did Overhead Barbell Holds and Air Squats. This was probably the better of the 3 movements. Only cause I can bust Air Squats out. We started off strong then started breaking it up into smaller sets. The time seemed to fly on the last 5 minutes. Overall we had 277 reps. I think the burpees really slowed us down the most. Still a lot of work in 15 minutes!

7/22/13
Strength: Squats 8@65% 8@70% 6@80% 6@85%
Again with the high rep Squatting. It’s good for me I know. But for some reason it always feels heavier on Mondays!!!

7/22/13 WOD

7/22/13 WOD

MetCon: 20 min AMRAP 100 Push Up buy in; 10 Thruster 10 C2B
Say what???!!?? 20 min AMRAP and 100 Push Ups to kick it off! Yowsers! So I started off with 20, then 10s, then 5s, then 2’s and 3’s. I didn’t even look at the clock to see how long it took me. I just know it took forever. I really wasn’t sure how Thrusters would be now that my shoulders were wasted. I honestly was too tired to even care! I did 5 and 5 then moved on the banded pull ups. I moved through the first round fairly quickly then ran out of gas. I stayed with the 5 and 5 for the next two rounds. Then switched to 5, 3, 2 and added a band to my pull ups. It was a struggle at the end. Final 4 rounds + 7 Thrusters

7/23/13
ME yoke Zercher
I had no idea what this was and once I saw the demonstration, I was like NO WAY!

I probably had the same scary face!

I probably had the same pain face!

So one of our smaller girls managed to pick the Yoke Up and carry it so I knew for sure I could as least get the job done. I had no idea how taxing it would on my forearms and well EVERYTHING! Now it was time to add weight and I thought for sure I couldn’t barely hold 175lbs of the YOKE on it’s own. Now add 50lbs? Geesh! I tried and I got it up. Walked about 2 feet then I was done. I couldn’t get it back up and moving. At least I tried and had some success.

MetCon: 4 rounds of 25 DU, 30 KB clean&jerk 53/35lb, 200m run
Double Unders easy. 30 Kettle Bell Clean & Jerks with 35lbs = NOT EASY! 200m RUN = WALK.

There are two 24lb KB and the rest are 35lb, 53lb or heavier. I got stuck with 35lbs. And boy did it suck/hurt. As soon as one of the other ladies was done with their 24lb KB I ran over and scaled down. So much better! Only problem is I already killed my arms from the heavier KB and I have bruises to prove it!

Just the beginning. OUCHY!

Just the beginning. OUCHY!

So painful. I stayed doing sets of 5 or 10. Only sets of 5 when I was using the heavier weight but sometimes sets of 10 with the lighter weight. I don’t think Coach was too happy about my back and forth but I feel like it all equalled out in the end. The runs were walks at best. My last run was a trot the whole way in. Thanks Andy for keeping me motivated! Time 24:21.

7/23/13 WOD

7/23/13 WOD

Whew, that’s a lot of work put in over the past few days. Looking forward to more. Remember to keep moving. Send me happy and positive thoughts in regards to eating CLEAN cause right now I suck at it! And dont’ forget to be AWESOME today!

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Putting in the WORK

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I know, I know. I had this super duper I HEART CrossFit moment then I’m not posting again for a whole week. I don’t know where time goes but I’m here, I’m still putting in the work. Still showing up at the BOOM Box. And I’m still crying like a little baby when RUNNING pops up on the whiteboard.

So have no fear. I haven’t fallen into a giant hole of depression. I’ve just been busy! And just like everyone else, I can make excuses or I can find solutions. I encourage you to find solutions. I encourage you to find good health. I encourage you to get active. When Biggest Loser was airing I would always get teary eyed and happy for the folks. Now I’m on the Extreme Weight Loss season kick and to me it’s more inspiring but maybe only because it’s focused on one person.

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And you get to watch their individual success and struggles… each person is so GUNG HO the first 90 days. They are amped. Then like most folks, it gets old, it gets harder, it gets complicated. But they have to fight through and they still have to put in the work. Chris Powell, in my opinion, is a great motivator. He can’t go run the miles for them though. Sure he can send them on wonderful trips when they hit goals but he can’t put in the work. I wish I could be the person that could surprise you with cool gifts and prizes. But I can not. I can give you a virtual HIGH-FIVE and a lot of woohooos and way to go’s! And really that’s what most of us need. We need a support system, someone to hold us accountable. And you need to find a reward system that doesn’t involve “cheat meals” or food in general. So if no one is on board in your personal life to help you change then chat me up and I’ll cheer you on. Or find an online community for that extra inspiration or an online buddy with your same goals. You may even find someone in a bootcamp, fitness class or running club. But you have to put yourself out there. You have to make yourself vulnerable. In the end it will only make you stronger.

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In my roller coaster world of fitness, I’ve had friends, co-workers, etc… to help kickstart goals and in the end a lot of them wandered off (me included). We’d all start of strong and just disappear into excuses. When I finally made that decision to start my journey and not look back, I realized it relied all on me. No one else but me. I told myself I wasn’t going to let some workout kick my ass then go eat like crap. I started bootcamp with NO ONE. I didn’t know anyone there. I didn’t have any friends that wanted to show up at 5 am to workout. It was just me. I made friends and we shared in the same soreness and same results. It became fun. I started a food plan and all of our fast food habits and busy schedule didn’t mesh with it. So guess what I carried a cooler bag with me EVERYWHERE! It’s all possible. I found a support system in that group of bootcampers. My family realized the work I was doing and they jumped on my support team. So go DO WORK people! It will all fall into line once you make that decision to become a healthier you!

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And now for what you all have been waiting for…. my Boom recaps! Hahah, ok so maybe you don’t care so I’ll keep it short and sweet.

7/11/13
TABATA Push Ups / Sit Ups
TABATA anything sucks. 20 seconds on, 10 seconds rest for 4 minutes of any movement. For us it was Push Ups and Sit Ups. I started off way too strong on Push Ups with 15. And I dropped from there on out. I believe I finished with 7 Push Ups in the last 20 seconds. UGH. As for Sit Ups I didn’t go all out for the first round and I can’t remember how many I did do but I know I ended up with 9. But I stayed pretty consistent in the 9-11 range.

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MetCon: 12 Min AMRAP (get as far as you can) 40 Thrusters (115, 85) 6 Rope Climbs 20 Thrusters 3 Rope Climbs 10 Thrusters 1 Rope Climbs
I was thinking I would not survive. I went with 75lbs on the Thrusters, not know really how long it would take me to get through 40 and if I recall correctly I did them all in just under 5 minutes. Not stellar but I really suck at Thrusters so I was happy with my time. No such happiness for Rope Climbs. There is something in my brain that says if you loosen your feet to regrip the rope then my hands are automatically going to let go too. I know in reality this won’t happen but my hands stay on the rope in a death grip. So much that my hands were sore for days. So I only got 40 Thrusters in.

7/11/13

7/11/13

7/12/13

Strength: Front Squats 5@60% 5@65% 2×5@70%
Finally being in attendance on several front squat days has made life easier on me. I think I’m actually getting better now. Duh I know I’m getting better. Just have to show up consistently!

You can barely see the 75 but that's my 1RM for Snatch!

You can barely see the 75 but that’s my 1RM for Snatch!

Skill: Power snatch positional breakdown Metcon Power snatch 1-1-1-1-1-1-1-1
Same with Snatch. I’ve been present on days where we work on this movement and I’m getting a little more comfortable. I’ve always had this fear of dropping under the bar. I know, I have a lot of fears! I’m a headcase. I was stuck at 65lbs FOREVER because I’m scared. Finally for the CrossFit Open I was able to manage a handful of 75lb reps. But that was the last time in a long time I worked on that number. Today I worked up to 75lbs and made it official that I have a 75lb 1RM. I can get the bar up no problem. But dropping under the bar a whole other story. I need clear the fear and start getting that weight up!

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7/13/13 Community WOD

We rarely know what rabbit Coach is going to pull out of the hat on Community WOD days and this was no different. He had has get in groups of 3 and handed out a chipper! Woo fun! NOT! Between the 3 of us we had to do 210 Wall Balls, 150 Over the Box Jumps and each Row a 1K. So if you know me at all, I suck at Wall Balls. I say it’s a short person issue but it’s just really a “ME” issue. Then I’m literally frightened to jump completely over the box so stepping over was acceptable. Then it was time for the row. Can I blame being short keeps me from being awesome at rowing too? I opted to Row the whole 1K without switching it up with my team. It was miserable. But I’m determined to get better at it. I can’t despise running and rowing. So I choose rowing! I know we finished under 35 minutes. I just don’t know the exact time. 33:34 or 34:33. Something like that. It was a beating 🙂

7/15/13

Strength: Squats 8@65% 8@70% 6@80% 6@85%

For real, we’ve been doing a shit ton of SQUATS. It’s good for me I know and I’m making it through but the reps and the percentages add up. And I’m surviving! PR I can’t see you yet but I know you’re there!

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7/15/13 WOD

MetCon: 3 Rounds 12 DL 135/95 9 Power Cleans, 6 STOH, 3 MU (Scale is x3 dips)

It was a tough decision on if I wanted to RX or not. I’m still not 100% in regards to killing it. My wrists were a little sensitive and well I’m a baby. I went for 85lbs instead of the 95lbs. I always check with Coach first though. He’s pretty good at making sure we’re going to get work in and gauging our performance. So 85lb Deadlifts were so “light” and I thought Power Cleans would be too, but they felt a little heavy this time around and for 9 reps it wasn’t like it was 21 reps. Shoulder to Overhead was where I wasn’t sure how I would hold up. I know I didn’t want to drop the bar but I know the longer I hold it in a front rack position the more likely I am to fail. So pacing myself had to be key. I probably took too much rest in the cleans by dropping the bar too often but I really didn’t want to fail at STOH. I did scaled dips with a band and no matter what , your shoulders will fatigue! Time 11:30

7/16/13

3 rounds 800M  sprint 150ft OH Lunge W/bar Rest 5 min 2×500 m row (rest as needed) aka HELL ON EARTH. Or at least that was my take on it.

1. I don’t like running. 2 My dislike for running has made me get worse. 3. I don’t like running.

Good runners probably run a 3 minute 800? Great runners probably run it in 2ish minutes? I’m not sure but sucky runners do it in about 5-7 minutes and mostly cause I was walking :/ ! It was horrible and I’m not just saying that to say it. I KNOW I am horrible at it. And I do zero things to make it better. So I knew I had to do better at the LUNGES. And these were not going to be easy. I started off with a 45lb barbell. I made it almost halfway without stopping. My shoulders were dying. I then made several stops to the end. For the second round of Lunges I dropped to the 35lb barbell. With this weight I made it halfway without stopping! Great success! I then made it to the end with only one other stop. And for the 3rd round I again made it halfway without stopping and then finished without stopping! I knew I was dragging ass for the runs and had to make up for it somehow. After resting it was time for those rows. And it was too late to try to find a happy place. My upper body was smoked, my lower body was smoked. I was content with a 3 minute 500. I’m just glad I finished! Time for runs/lunges: 34:30.

7/16/13 WOD

7/16/13 WOD

7/17/13

Warm-up: 50 n 50 GHD, Yoke Push 50ft x 2

Booooo GHD. And didn’t have time Yoke Push… HOORAY!

Strength: DL 5RM

I was excited for Deadlift day. Way better than HELL ON EARTH day. That was until I got warmed up and started putting weight on the bar. I could feel my hamstring on my right leg. It wasn’t a horrible pain but it was enough to tell me to not push myself into injury. So I worked up to a 185lb 5RM. I know I could do more but I didn’t want a bum hammy. So I laid off and took it for what it was.

7/17/13 WOD

7/17/13 WOD

Skill/Metcon: If you are able to do the following movements you will go ME for the minute. If not you will work the skill of the move for 4 minutes straight. EMOM 20 Odd-PU/MU Even-Pistols

Yup it was all skill work for me. I am no bueno on the Pull Ups or the Pistols. WompWomp!

And there ya have it faithful readers. That’s my week! Go forth, get moving, eat clean(er), and BE AWESOME.

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Why I (still) CrossFit

Slightly inspired by the video (below) I watched this morning, I decided to talk about WHY I CrossFit and why after 2 years it’s still something I want to do pretty much FOREVER. Not to mention that there are articles popping up left and right on steps to begin CrossFitting or the do’s and don’ts of CrossFit or why you SHOULDN’T CrossFit.

I watch this sport exploding yet there are still so many folks out there who don’t have a clue what it’s about. I’ve seen the positive reports and the negative reports. I’ve seen people show up for a workout and are never to be seen again. I won’t say I’ve seen it all because I’m just a busy mom living in her small part of the world. But I will say CrossFit can be for everyone.

What is CrossFit? It’s weighlifting. It’s cardio. It’s gymanstics. It’s body movement. It’s eating clean. It’s EVERYTHING!

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I don’t remember all of the details of my first workout mostly because it was about 2 years ago, but I went to a free CrossFit Boom Community WOD with Ernie (who had been going for a couple of weeks already). We did Kettle Bell Swings and Thrusters for 21-15-9. I don’t recall if we had a time cap or what but I remember it kicking my butt! I had no idea what a Thruster was. I had no idea what going below parallel was. I just knew it was kicking my butt and here I thought I was in pretty good shape. I also knew from that moment on I wanted to swing kettle bells and lift barbells. I had no idea what was in store for me but I was ready to take it on.

The EARLY Days!

The EARLY Days!

The following weeks were all about learning how to properly lift weights and properly do a whole bunch of other movements! Mechanics, mechanics, mechanics! I didn’t know then but I do know now that not all Boxes (term for the CrossFit Gym) are created equal but I felt fairly confident my Coach had his head on straight and was there for the love of CrossFit. He was educated, he was eager and he taught us well. He was there to make sure we did things properly to avoid unnecessary injuries. He was there to make sure we were having fun. As for me I was seeing improvements, I was seeing myself get stronger and yes I was having fun. I was ready to take on the world. So much that I eagerly signed up for a charity event called Barbells for Boobs and even more so that I signed up for a competition only 3 months into my CrossFit Journey.

It was at Barbells for Boobs that I first witnessed the awesomeness of the CrossFit COMMUNITY! All of these folks coming to workout to raise money and awareness for Breast Cancer. The workout was “Grace” – 30 Ground to Overhead for time. I was so nervous. I had never worked out in a situation like this. And boy did it suck. But the whole time it was sucking, so many people were standing around cheering me on. But not just me, EVERYONE! It was so rewarding to finish and to watch all the other heats start and finish. I saw the fittest of fit, finishing in insane times, I saw the newbies such as myself just trying to push through. I saw young, old and everything in between. And that was just the beginning. From competitions to visiting other Boxes in different cities – CrossFit is a Community that can not truly be explained until it’s been experienced. It’s a supportive community that shares the same success and failures as you do. We all experience the same highs and lows. We all see that we have similar strengths and weaknesses. It doesn’t matter at what stage in life you start CrossFit, we all share the same insanity.

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Struggling with 65lbs (2011 B4B)!

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85lbs EASY! (2012 B4B)

And two years later I STILL love to live in the CrossFit world. There are ups and downs but I’ve never been bored or plateaued. I’ve been lazy and tired but that hasn’t stopped me. I’ve watched extremely fit people come in and just kill it and I’ve seen first timers have that look of defeat in their faces. No matter what level of fitness they are at they keep coming back. All for different reasons, of course, but they keep coming back. For me there was a small pipe dream that I would become some super athlete and be a 30-something CrossFit phenom but in reality I just want to be healthy and strong. And after two years I’m not some bulked up SHE HULK. I’m still an average mid-30s woman. I don’t dedicate my life to working out because I have too much other shit going on. I don’t live at the BOX but I’m pretty sure I would if I could. The Community at our Box has only grown. We moved into a new and bigger facility. We form bonds and friendships at the BOOM Box. We support each other through and through.

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NEW BOX, BIGGER FAMILY

After last night’s workout which included fear, stress and lack of want to, I realized that no matter what I’m going to finish the workout. Sometimes my strategy is more relatable to a mouse up against a bear, but sometimes I’m the lion in the field of lions. I had to work on rope climbs… scares the crap out of me. Like seriously. Why do I want to climb a rope that’s not even that high although it seems like a mile up there? I don’t but it’s all part of conquering fears and becoming stronger physically and mentally. Then we went onto 10 rounds of Rowing for 250m and 5 Overhead Squats. It sounds eh. But it was HOLY CRAPOLA. I scaled to 65lbs for the OHS and it’s a good thing because after about round 3, my legs were not a great source of stability. Strangely though I felt better rounds 4-9. Then went back to wonky for the last round. OH WHY AM I NOT A GOOD ROWER?!? But I finished as I always do – sometimes first, sometimes last … but I’m not quitting! Time 19:52

7/9/13 WOD

7/9/13 WOD

And for those of you wanting to be pretty and cute, well there’s that as a bonus from the hard work and clean eating, but I’ve taken away so much more. I leaned out quite a bit but never to where I “thought” I wanted to be physically. The way magazines and TV idolize super skinny women. I realized really quickly that’s not so important anymore. While I don’t like my current state of fluff – I’m not as hateful to myself as I once was in the past. I know my strengths. I know my weaknesses. I know I can lift heavy shit and I know I will get back to a good place. I’m sure a lot of women can relate at the discomfort that comes with body image. The scale was OHHH so important to me for entirely too long. Weighing day in and day out. Counting calories. Stressing over foods and how many calories I’ve burned. With CrossFit I’ve learned to let go. Two years later I’m still a work in progress. But meeting goals and doing things I have never done trumps the extra jiggle or dimples I have. I’ve learned to love me, still learning as I have setbacks every now and then but I don’t cringe at my imperfections. It’s what makes me … well ME!

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CrossFit is more than getting your daily exercise in. It’s learning to have a mental force to push you through anything. It’s pushing your body past it’s limits. It’s forging friendships with like minded people. It’s family.

So if you’re scared of giving it a go. DON’T BE! If you’re afraid you’ll become a sheMAN or the HULK if you’re a dude. Don’t be! If you’re afraid you’ll get injured. Don’t Be! If you want to be strong, empowered, fit and part of a great community then just TRY CrossFit out. There are boxes popping up everywhere. Most let you check them out for FREE to see if it’s something you want to do. Don’t feel obligated to go to just one and stick with that one. If there are several try them all out. And what you put in is what you get out. Hopefully you find a great Coach that will push you and not let you slip through the cracks.

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Back Squats FOREVER!

First off, let me say HI to all the new followers! HI! I don’t know how you found me but I appreciate the likes and the follows ツ

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I hope everyone had a great 4th of July weekend! It’s been a busy past couple of days and with the holiday weekend, I did not have time to get to any blogging in. But I did get some workouts in. I did get some good and not so good food in me and we FINALLY did a proper grocery shopping trip! Wooooo. High Five!

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And Ernie is finally back to getting his ass in gear! Thank goodness for me because it’s so much easier when you have your support system back! For so long I’ve caved to his non Paleo, non CrossFitting ways! But now that we are both back on the same track I hope the failures will be less and less as time goes on! We’ll be back to our old selves in no time!

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7/3/13 Boom Box
This was a “BEAR” of a work out and just an overall butt whoopin. It’s been a while since I’ve done bear crawls and lets just say my hips and shoulders were not happy!

7/3/13WOD

7/3/13WOD

WarmUp: 400m Run, 30/30 GHD

Skill/Strength: Max Effort Ring Dips, Work Up to 50
My rotator cuffs are dead to me. They don’t support me in the bottom of a ring dip and it seems as if I will never master this movement. Does anyone have some fresh shoulders that I could borrow?

Not me in this pick but this is what I look like doing modified dips with bands.

Not me in this pick but this is what I look like doing modified dips with bands.

MetCon: 2 minutes at each station of Max Distance Bear Crawl, Max KBS 1.5/1 POOD, Max Burpees, Max Bear Crawl. 30 seconds of rest between stations.

30 seconds is NOT enough time for rest! Holy geesh. On my first round of bear crawls I probably got 6 lengths of the box. Not great in my mind but battling hip failure, burnt out shoulders and a touch of dizzy was NO Fun. Moved onto Kettle Bell Swings and hot damn, my right hip was ready to explode. FIRE! I was pretty much done for by the time Burpees came along. I don’t even remember what I got but it was far less than what the healthier version of me would have completed! One more Bear Crawl to finish it off and I only got 4 lengths in. UGH! Total: 66 but I did it RX. Hahahah It counts!

7/4/13 Boom Box

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It was Murph Day and I was going to show up but wasn’t sure if I was going to workout! In the end I was just a spectator. I had no want or drive to do the beast of a workout. But it was inspiring to watch everyone else. In the past on big hero WODs people tend to pair up and work together. This time around everyone went SOLO. It was amazing and I was super impressed by everyone’s determination!

Post Murph we had a little came of Wiffle Ball which turned out to be really fun. I wish more folks had stuck around to play. Maybe another time. So I did get a little sweat and fun in after all!

Food Note: I found some Kale Chips at Eatzi’s that turned out to be pretty tasty. The ingredients were clean and organic. The only downside to hardcore Paleo eaters was that there were Chickpeas in the ingredients. Other than that they were great. A little spendy but a great snack and beats junk food alternatives!

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7/5/13 Boom Box
Friday was pretty much a day of lazy for us so I was suprised when Ernie was all let’s go up to Boom and workout! I was definitely ready to go but at the same time secretly wishing we’d just stay home!! Of course working out always feels great when it’s done so I’m glad we went.

7/5/13 – Had to steal this off instagram so it's not the best quality

7/5/13 WOD – Had to steal this off instagram so it’s not the best quality

Skill/Strength: Front squats; 5@60%; 3×5@70%
It seems that Front Squats don’t come around much and if they do I miss out on those days. They aren’t my favorite squat either but I felt good working. My last tested 1RM from who knows how long ago is 135lbs. So 80lbs and 95lbs didn’t sound heavy. By the last set, 95lbs felt heavy.

MetCon: 7 rounds of 2 minute AMRAP 30 situps, ME DU, Rest 1 min
Situps and Double Unders. Should be a win/win right here. I started off strong with the situps but the DU’s weren’t really working in my favor for the first round. I was tripping up a lot on the darn rope. After the 3rd round, I just was stuck at a slower pace for the situps. No matter how hard I tried to bust them out I was finishing around 50-58 seconds. Leaving me a minute to get max DUs! I stayed pretty consistent with the my DU count having only one really off round. All said and done I completed 333 DUs and was smoked! My calves were JELL-O on Saturday.

7/8/13
We took the weekend off so it was nice to have a little break but I definitely need to be putting in the work. Unfortunately my mindset for the Monday workout was not liking all the Back Squats that were about to go down!

7/8/13

7/8/13

Skill/Strength: Squat – 10@60%; 8@65%; 6@70%; 6@75%; 6@80%
WoooWeeeee. That’s a lot of squats on order. And everything just felt so HEAVY! Coach wants us to get STRONG!!!! Of course it’s what I need but just seeing it on the board makes me want to go home and sleep. I started at 100lbs and worked my way up to 130lbs. Even though all the reps can be intimidating it felt really great to finish strong.

MetCon: 10 minute AMRAP of 6 Deadlifts (225,155) and 6 HSPU or 3 Wall walks
Coach had us work up to a weight we were comfortable with for Deadlifts. My 1RM is 225 but multiple reps for time after all of those back squats was going to have to be less than 155lbs.I got to 135lbs and that seemed to suit me just fine. It was Wall Walks that I feared. I don’t have Handstand Push Ups down so I had to default to the Wall Walks. I have only ever had to do this movement one time before and it made me nauseous and dizzy. We only had to do 3 so I figured I’d survive but I wasn’t looking forward to it.

I moved the weight pretty nicely, and I thought I should have done RX but after a few rounds I was grateful I stuck with a slightly lower weight. The Wall Walks took the life out of me. My recovery time was slow. I couldn’t get to the bar fast and it took me forever to pick up the bar. Final: 6 rounds + 1 Deadlift.

Grocery Field Trip
It’s been so long since we’ve headed out to have a proper grocery trip so we decided to go big and drive to the ginormous WHOLE FOODS in Dallas. The one in Arlington is sufficient but it’s tiny and part of our regular routine. Going the Park Lane location was a fun little field trip. We didn’t spend hours strolling around but they seem to have a better selection of produce and meats. We stocked up for the week excited to be back on it.

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So far so good. We’ve been cooking, eating our cooked food and feeling good. As I’ve mentioned before it’s amazing what a couple of days of all goodness will do to your body. My achy IT Band/Knee are no longer achy. My sore tight wrists are no longer sore and tight! It just feels good to feel good. Now I wish my muscles would just bounce back faster. With time I know they will. I’m just a big baby!

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It’s Tuesday folks! What have you done to make a healthier you? Eat healthy fats? Drink more water? Get that body a movin? Let’s go.

Have a super day and don’t forget to be AWeSOMe!

Wake-up-and-be-awesome

Hello Again

Today’s post isn’t a recap of what I did at the Boom Box or of what I ate or how I’m winning/losing in my battle to get back to fit. It’s more of a refresher as to why I’m here, who I am and to say HI to the new folks following. So HI everyone. Thanks for stopping by and thanks for sticking around and dealing with my ups and downs over the past year and a half.

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I had made “GET HEALTHY” a priority for myself in February 2011 and that’s just what I did. I knew I was at a pivotal point of becoming another OBESE person of society that made excuses to justify my non existent happiness. Because if I said I was happy then everyone including myself should believe it, right? WRONG. I needed to shift my poor thought process and change! And CHANGE I did. I was the poster child of doing work, eating healthy and sticking to the plan. Even though I had met goals and was a leaner version of me I was burning out and losing interest.

Then I found CrossFit. For years it was a mysterious thing to me. I’d hear about it, go online and look it up but it was all gibberish. A foreign language with weird numbers and abbreviations in the workouts. I stayed away, never calling or inquiring more because it surely wasn’t something that I would understand. And if I can’t understand it then I will FAIL at it. But low and behold a BOX by the name of CrossFit Boom opened 2 miles away from me. My boyfriend Ernie found out about it and signed up. For someone who despised working out but kept going back had me intrigued. He was miserable and committed all at the same time. A few weeks later I was “trying” it out and was hooked.

I started changing Mentally and Physically. I learned that I just wasn’t persistent at working out. I learned I was strong. I learned I was tough. I was getting better and I could measure progress. I was lifting weights and not turning into a SHE MAN. I was doing things I had never thought possible. It was empowering.

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A couple of months in, I was trying to keep logs of what I did via online sites that allowed you to input the workouts but it was too much of a hassle so I started blogging. And guess what? Having a conversation with myself online was perfect for me. And here I am.

You’ve seen the highest highs of me and the lowest lows. I’m in one of the lows right now climbing my way back up but it’s all part of my everyday journey. I want to speak to the one or to the thousands of folks out there struggling. I also want to be a part of the community of Crossfitters out there because we can all relate. And I want to speak fitness and health in general to anyone willing to read about my journey. Even if you think CrossFit or Paleo is insane! I’m not here to be your mamma, I’m here as an example.

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Over the years, people ask me what I eat, why I eat the way I do, etc. And like a broken record I tell my story. And even though it feels as if I’m speaking to a brick wall day in and day out, I will still be that broken record. There’s been several occasions where people have physically seen me change, they know EXACTLY what I have done to get here but still don’t believe. A few months down the road they buy into it all and are preaching to me as if I had never shared my story with them. But you know what if I was the ‘bug’ that was in their ear that had them intrigued at one point, I’ll take it. Then there are the other folks, that gather all the info, seemed interested but still don’t want to change. They say they do but nothing happens. I can’t make you change, that has to come from within. You have to light that fire from within you.

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At the end of the day I just want people to find a healthy path in life. To be able to enjoy their families and enjoy being active. We weren’t made to sit around in front of tv. Hell we weren’t made to sit at our desks either but we’re a conformed people and that’s part of it. So when you have 30 minutes or an hour, I don’t care if you have 10 minutes – Take a walk. Get some fresh air. We get so wound up with gizmos and gadgets and instant gratification we forget there’s a world out there that’s to be enjoyed.

If you’re sitting there, reading, saying “ya right” whether it be sarcastically or hopeful, then I’m talking to you! I wish everyone could know what “feeling” great on the inside and out feels like instantly but I can’t. It takes work. It takes time. And as with anything, once you start doing it, it’s not such a chore. It becomes part of you. It’s your lifestyle. Ya, Ya, I can almost here the sighing and see the eye rolling. LIFESTYLE is such a buzz word I know. But it’s so true. It’s not a temporary thing. It’s an everyday thing.

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Even in my the midst of my chaos I haven’t completely abandoned the “newer” me. I still have the foundation that I built for eating clean and putting in physical work for my body. I did let the busy drag me down. I have eaten like crap. But I still make efforts. I’m six months off the EATING CLEAN TRAIN but I still show up at the box even thought the saying goes “you can’t out train a bad diet”. I could say SCREW IT. But I don’t. And if have 5 Mondays where I start over or 20 Mondays where I start over – I’m still getting back to it. And let me tell you that’s a mental battle. I know it is. I’m not saying it’s easy breezy. Once you fall down the rabbit hole it’s tough. I’m there right now. I can barely walk right now. Not because I was trying to kill myself but because I was MIA for two weeks. I pushed hard because I needed to mentally do it for me. I’m not broken, just sore. But it’s that sore that makes most people quit. The sore that says “why the hell would I do that everyday”. Well I won’t be THIS sore everyday. And in a couple of months when I’m back on track and my body has changed from being fluffy to being lean again then I will KNOW it was worth it. And I’m not going to quit.

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So don’t quit folks. And if you haven’t started…. START. If you fall down, GET UP. If you fall down again, GET UP AGAIN. Commit to 30 days of eating clean and moving. Shoot commit to 10 days. Do one push up and one sit up a day. Add one rep to each day. So on day two you are doing 2 push ups and 2 sit ups and on day 3, it’s 3 push ups and sit ups. Just keep adding. Walk up and down your stairs 5 times. Do 50 jumping jacks. It really doesn’t matter. Just start moving. And move everyday.

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And since you’re committed to moving now, put down the burger or the pizza. Don’t go for the cookie or the ice cream. All of the foods we eat that are part of the Standard American Diet aka SAD are killing us from the inside out. It’s inflamming our insides. Killing our joints. Suffocating our organs. But it’s so tasty you say! Life is short, I shall enjoy it and I shall consume all the fatty fried, sweet and toxic foods! There are food scientists out there that use chemicals our bodies aren’t meant to ingest to make that food oh so tasty. And we say bottoms up. And we feed it to our families. And then life becomes really short when we get oddball diseases. Even if you don’t get something life threatening, you are plagued with sickness. You write it off. I’m wired this way. It’s genetic. It’s allergies. I’m destined to be a sickly person. WRONG.

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But everything in moderation is fine, right? The problem is WE as people LIE to ourselves as to what MODERATION looks like. WE may tell ourselves we ate 3 cookies but in reality we ate 5. But it’s ok cause you don’t eat cookies everyday, right? And it’s true you may not eat cookies everyday, but you probably eat something bad for you EVERYDAY. It adds up. I eat salad everyday. But do you put 5 tablespoons of dressing on it too? Low fat, no fat, it doesn’t matter. The less fat in it the more chemicals to make it taste good.

OR just maybe you aren’t eating enough. Once you are eating less than what your body needs to function, your body goes into starvation mode. Your BODY HOLDS ON TO YOUR FAT when it’s not sure of what to do. Your body needs to store fat, aka energy. Just in case! Then you splurge on a bunch of fatty foods and your brain and insides don’t know what the heck is going on. There are mixed signals going on everywhere. Your body is in chaos. And it’s a vicious cycle that goes on hour to hour, day to day. You are destined to hold on to your extra layers if you continue to starve and splurge, then starve again.

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So I ask you to cut the junk. Start moving. If you already do those things and you are on your path to good health then share your story with just one person if you’d like or a hundred people. I’ll share your story if you don’t want to yourself. And don’t get defeated if the one person doesn’t “hear” you. Just stay positive and keep walking your walk. That’s all I can do. If I have zero readers or 1000 readers – I keep walking my walk. There have been many detours, distractions and other things that have made my journey unique but I still stay on path the best I can.

Whew. Like I always say when I have a post like this …. I AM NOT A MEDICAL PROFESSIONAL. I have never had MAJOR ILLNESS or LIFE THREATENING situations. I can only share what I have learned and what I do for me. I really don’t think “eating clean” can hurt you. I’m not suggesting some weird supplement or fru fru thinking. But I am just another person. I have not had weird growths, mutations or sickness come upon me from cutting out processed foods. Please consult with your doctor if you are experiencing negative side effects.

Other than that. YOU KNOW THE DRILL….. BE AWESOME!

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