CrossFit

Day of Blah!

It’s just one of those days where you just rather crawl back into bed, call in sick and sleep or watch mindless tv. Too bad that I can’t just do that. I probably COULD but it wouldn’t be a wise decision in general. I also made the mistake of weighing myself and that does no good for anybody if you know it’s probably going to be bad.

I’ve been feeling thick, heavy, squishy, etc. And as good as I have been not worrying about the “number” on the scale I just couldn’t help myself. Backslider I am! I know why I did it…I’m having a hard time cleaning up dinners and also probably not eating enough in the day. And I totally splurged at my kids fundraiser last night at CiCi’s pizza. Over a year I haven’t been in a place like that and what do I do? Chow down like it’s a show down! And it’s not even GOOD! Wasn’t even worth it. So in my guilt I figured I’d weigh. WHY? Cause misery loves company. Even after the BOOM Box I still sit here feeling bleh.

Skill/Strength: Muscle Up Practice
I’m nowhere near a Muscle Up but coach made a good point that the progression work we do applies to a lot of different movements. It’s not like I don’t know that but sometimes it’s easy to lose sight of that when all you read is MU practice. I can do one thing at a time but when it comes to piecing it all together my brain goes wonky!

11/7/12 WOD

MetCon: HELEN – 3 rounds of 400m run, 21 KB Swings, 12 Pullups
This is my second time to do Helen. It was over a year ago and believe it or not I documented it. I used a black (THICK) band for pullups and a tiny Kettlebell. This time around I used 1POOD for the KB and did ring rows instead of pullups. If it weren’t for sucking at the runs I probably would have fared better. One day I won’t be writing about being horrible at running, I just have no will to want to be better at it at the moment. It obviously doesn’t help I was a piglet last night. Last year’s results: 14:17 This years results: 12:00 I seriously thought I would have fared better. I couldn’t remember my time from last year so it was a good thing I at least beat it! But after looking back I wish I had done A LOT BETTER instead of just better. Helen we shall meet again and hopefully it will be RX’d! and FASTER!

Foods: So I shared my major fail and I still can’t manage to clean everything up in general. I’m much better and getting closer to what my once disciplined self was but still not there yet. And in my whole struggle my oldest kiddo declared last night he knows he needs to straighten up the foods he eats and wants to do strict paleo starting Friday! I was like REALLY? STRICT? He says yes and well he’s 13 so that could change but just that little bit of enthusiasm helps me want to get back to being disciplined. I don’t know why mentally I just want to rebel but I do and I guess I’m finally getting over it. I had the scale to help me along. I guess it’s just a phase and it’s not the end of the world and I know it’s not hard to do the right things and I still manage to eat clean a good majority of the time. I’m just hard on myself which is part of it. I’m responsible for me and I have to own it. I need to tighten up the dinners and weekends and I’m good.

Now I just need a nap. In addition to eating poorly I slept poorly. I decided staying up late and watching American Horrow Story and Nashville were better options than SLEEP and now I am paying for it. Let’s all hold hands and pray that I get some sleep and stop eating crappy dinners! Hahah, THANKS! It’s almost FRIDAY folks! Let’s BE AWESOME!

Ambassadorship

I wish it was AM-BADASS-ORSHIP but it’s not, haha. Good news to share is that I was chosen to be a Girls Gone Sporty Ambassador. What does this mean and why is it cool or why should you care? Well I guess you don’t have to care at all but here is what it’s all about (from their website):

Girls Gone Sporty – Helping you “Live the Sporty Life!”What is the “sporty life”? It’s more than just fitness and nutrition; it’s an attitude that’s focused on embracing fun and adventure. The sporty woman says, “I can do anything I put my mind to, I just need the resources to do it.” That’s where Girls Gone Sporty comes in. Owned and operated by Laura Williams, a self-proclaimed “sporty girl” and her husband Lance Williams (an equally sporty guy), Girls Gone Sporty is dedicated to sharing the top products, trends and ideas for advancing the fit and adventurous lifestyle.

I applied because fellow blogger Jenn over at winetoweightlifting.com had become an Ambassador and shared what it was all about. After some research I really felt that I was in line with their ideas and thoughts so I applied. Hopefully I can meet even more ladies who blog and grow my little world of spreading health and fitness love. Thank you Girls Gone Sporty for choosing me!

Boom Box 11/6/12
Skill/Strength: 5 Negative Pull Up Hangs with 1 minute rest in between (Boooo, a necessary evil I know but I suck at all things pull up) and Front Rolls
As most of you know, I pretty much feel that I am not capable of doing pull ups. I’m sure I can but mentally I don’t feel that I will ever accomplish this goal. I know it’s in my head and I know I don’t put in the effort that I should but I’m still gonna complain! I felt that I did 3 out of the 5 attempts better than normal. So that must be a good thing RIGHT?!? After that torture we worked on Front Rolls. Believe it or not it hasn’t been since I was a little kid since I’ve done these. I used to go to a Boxing Gym and did workouts there. They’d have us roll around get up throw punches, roll more, throw more punches etc. to simulate getting worn down after a 3 minute round in the ring. It wasn’t so bad then and not so bad now. Just not used to rolling much these days.

11/6/12 WOD

MetCon: 30 seconds of each: HR Push Ups, 1 Front Roll, Burpee, Rest, Jumping Air Squat, 1 Front Roll, Burpees, Rest, Med Ball Situps, 1 Front Roll, Burpees
This was short and sweet. And with that said I was pretty sluggish. I just didn’t have any ounce in my bounce. We counted total reps for our score and I came in miserable with a count of 65.

We had some time left over and worked on skills and mobility that we felt we needed work on. So I chose to work on freestanding Handstands. I am capable but my hold time isn’t that great. After that Josh was working on jump rope skills and looked like he was going to attempt backwards double unders. So I thought I’d give it a go and whaddaya know I can string at least 2 together backwards! Hahah. Not a major feat I know, but it was fun trying.

Foods: Last night I finally got my head on straight in prepping some good foods for the week. Ernie snapped a pic for me. I know, I still need more greens! I have broccoli and kale in the fridge I just have to cook it! What you see in the pic below is grass fed roast, grass fed steak, mash cauli, cubed sweet potatoes, asparagus, acorn squash and spaghetti squash. That should be enough for 2 or 3 lunches.

Happy Election Day folks! There’s free food badness out there if you voted today and have your sticker to prove it, i.e. Taco Bell, Einstein Bros. Ben & Jerry’s ice cream! LOL don’t go there though. I resisted but just in case you’re up for an indulgence. Enjoy your Tuesday and remember to be AWESOME!

 

 

200 CONTINUED

Friday was my 200th Post which for me was an accomplishment but this morning I FINALLY broke through my Deadlift plateau of 185lbs! If you follow me on the twitter (77txgrl) or are a friend of mine on FB then you know that I hit the MAGICAL (for me) 200lb MARK! Bittersweet – because I feel like I should have hit that number months ago but still stoked that I finally made some gains!

As far as the rest of the BOOM Box morning. Here goes it:
Skill/Strength: 2, 2, 2 @ 95% of 1RM Back Squat
I’ve been feeling pretty strong lately, which is a GOOD thing because normally I feel weak. After last weeks accidental PR on Back Squat, I made sure I did my math right using the CORRECT 1RM! This put me at 137lbs. So I decided I would work up to 135lbs and do 1 set of 2 at that weight, then move up to 140lbs and finish out with that. My second set was the most difficult but I really fought for it. My last set was a little easier but my form started giving out. I have a hard time keeping my chest up, I suppose that it’s not hard, I just don’t REALIZE I’m letting my chest fall forward. Breath, knees out, etc, etc. CHEST UP! Some days I’m on it, some days I lack. Overall I felt good.

11/5/12 WOD

More Strength: 1,1,1,1,1 Press (15 minutes) and 1,1,1,1,1 Deadlift (15 minutes)
The goal here is to start heavy, after warming up of course. So ideally Coach wanted us to start our first rep at 90% of our 1RM and work past our 1RM in hopes of a PR. My shoulders have been my weakness lately and I wasn’t sure where I would go. I only have a 70lb Press so I started at 60lbs and decided I would work up 5lbs at a time. Got to 70lbs and felt good, moved to 75lbs and failed. Coach had me try to move more quick like when approaching bar and I did for my last set but a big NO GO for 75lbs. Next time I will get that PR!

Moving on to DL I was hesitant. I knew I had to start heavy but I always hit 185lbs and don’t ever go up from there. So I started at 165, moved on to 175, made another jump to 185, then got gun shy. I baby stepped to 190 and I did it! Now where do I go? Coach saw me debating and said let’s go for it, jump up to 200lbs. Well HOLY CRAPOLA I pulled it off the ground and it was ALMOST EASY! It wasn’t really EASY but it wasn’t as hard as I though it was going to be!!! That being my 5th rep I stopped but looking back I wish I had been more aggressive. But who doesn’t wish for more looking back, I just didn’t want to be disappointed AGAIN. I would have been perfectly happy at 190lbs but 200lbs was the icing on the cake for a Monday!

A great day at the BOOM Box after a weekend of laziness and poor eating. And I wasted a Pefectly Cooked Pumpkin as well by doing NOTHING. Ah well, it was nice to get some sleep, naps and comfort foods. Seriously time to kick myself in the ASS and get serious about the clean eating.

On a different personal note… Does anyone have good fundraising ideas or contributions to help support my kids football team getting to the National Championships? I’ve never been good at fundraising but the team is doing well in playoffs. They need money to travel. It’s not cheap and I’m not rich. Any ideas or suggestions would be greatly appreciated.

Have a great MONDAY folks! Be Awesome!!!!

200!

I’ve made it to 200 posts. It’s not monumental I know but for me it’s pretty cool. I started blogging almost a year ago and with my track record of starting things and not following through I wasn’t certain I’d keep it up. But alas I have! I started out pretty much doing it for me and documenting my workouts, food, etc. Also hoping some friends, acquaintances or even random strangers would be inspired to find the Healthy Balance in their life. As time went on and people, REAL people, started reading and giving me some blog love and feedback. It was great and this blog became more than just my public diary.

I’m a small speck of dust in the grand scheme of life but I’m not unlike thousands of other folks out there who just live an ordinary life that’s chock full of kids, events, work, struggling, etc. I have nothing unique to offer the world. I’m not saving lives, starting non profits, writing books, or even traveling the world trying to bring water to 3rd world countries. I don’t have a serious life threatening disease or sickness. I don’t have a special story. I’m a mom, who has struggled with weight loss and single parenting. After I used every excuse (no money, no babysitter, no time, plus whatever else you can imagine) in the book as to why I couldn’t work out or eat healthy I finally said enough is enough. It’s sad that it took my mother’s funeral to put me in that place. I wasn’t morbidly obese or on the verge of homelessness but I wasn’t in a good place. Having to shop for “funeral” clothes and not finding anything that fits just flat out made me cry. Is that petty and ridiculous? Probably so but that’s sparked a change in me. It’d be nice if people didn’t have to get to a “low” to realize they need change. It took me 9 months after I chose to change to realize I should be writing down my journey. Again, I’m not changing the world I KNOW this. Just hoping to be relatable. I always used to get so angry at shows like the BIGGEST LOSER or EXTREME HOME MAKEOVER. Not that I didn’t like them or that they weren’t tear jerking but why can’t there be the “I’m 30-50 lbs overweight and I need help” show? Why can’t there be a “I do the right thing, I’m employed, I pay my bills but I can’t afford to fix my car/house/etc, so can you help me fix the hole in my roof” show. Well because that’s BORING, it doesn’t make good TV. So there’s no one to help you but you. Drop the excuses and just do something, anything to take that step towards getting physically active and towards eating healthy.

Hopefully in this blog you have found inspiration, comic relief and understanding that we all have great characteristics that makes us AWESOME, that we all have faults, we all have success and we all failure. I hope you stick around for the next year and I hope that I can step up this blog somehow. Not sure how I plan to do that, but that is a goal. Cause truthfully I would like to be doing more to motivate and help people. But at this point my kids are my priority!

In other news, I chose to take today as my REST day because I was tired. Believe you me, I needed sleep. I was passed out before 10 and slept through alarms that went off later than my normal BOOM Box alarm. Good news is that I got a FULL 8 hours of sleep! Amazing! There isn’t a Community WOD tomorrow but I may take the time to get some sprints in, make the kids do them with me too! We’ll see!

And I’ve put this off but not any longer.  A couple of weeks ago I was given the “Very Inspiring Blogger Award” by Sam over at Life is Bangin’. This award entails giving your readers some insight into you, and nominating others to do the same. While this award is ever-changing, depending on whose site you are nominated from, I have been presented with the task of listing 7 things about myself, then nominating 15 fellow blogs to do the same. Sam thought 15 was a bit excessive, and it is to me too, so I went with less.

7 things about me

1. If you know me you know this. I have 3 BOYS. They are my world. They keep me insane, happy, crazed, young, and happy.

2. I have a boyfriend who chooses to stay involved in our insane world and does his best to be there for all of us. Although right now his best is **coughcough–eating junk foods_coughcough* which doesn’t help me! Jokes, it’s not his fault just not helping!

3. I have an insane addiction to CrossFit but you should gather that already. I’ve worked out to many programs, dvds, classes, etc. CrossFit is my crack!

4. I’m a graphic designer in the real world.

5. I love animals and would own a zoo if I could.

6. I wish I could be a Rock Star. I love to rock out to RockBand but would never take my non singing skills public.

7. I miss my mom.

I was supposed to pay it forward and give the award to blogs I love. Well I’ve kept my blog world to a minimum and always give them shout outs… such as Martha, Jenn, Sam, CultFit, and Christen. I’ve delayed the pay it forwad to give me time to find new people to include in my blogosphere. I’ve essentially been stalking other blogs, not really “following” them officially but taking peeks here and there and liking what their up to. So check these folks out:

http://ieatdrinkwod.com/

http://crossfitathomeblog.wordpress.com/

http://logoffandgorun.wordpress.com/

http://imperfectreason.wordpress.com/

http://squatsandstilettos.wordpress.com/

http://findmymotivation.com/
Have a great weekend y’all! And here’s a little PSA: It’s time for a CHANGE. TIME CHANGE that is – FALL BACK! Don’t forget to be AWESOME!

Struggling Today

Having Halloween in the middle of the week is tough on the brain. So much to do and it’s only the middle of the week! Now I feel like it’s FRIDAY or even Saturday and it’s only Thursday. Sorry Thursday for giving you the bad rap today but it’s true. And to top it off it’s NOVEMBER! So not ready for the year to be over. The countdown is on!  At least I got up on time for the BOOM Box, my shoulders were trying to keep me in bed but I just had to say NO to sleeping in and YES to getting my ass kicked.

11/1/12 WOD
Sorry for the blurriness, it was light ink, bad lighting, etc.

MetCon:There was no Skill/Strength portion to today just an extra long warm up and mobility work. But there was a 16 minute AMRAP of 20 lunges and 20 Knee Hugs with a 100 Double Under buy in. I got those DU just fine or so I thought! My rope went bezerko. Only one handle was spinning properly and the other one would turn but felt like it was building up tension because it was all jacked up. It was bad. I was only knocking out 10-15 in a row. Took me almost 3 minutes maybe more to finish. I was not happy. Move on to lunges. I went as fast as I could for each round I did but I felt like that wasn’t going to cut it for the whiteboard standings. Knee Hugs are what dragged me down most. My right hip was on fire and every time I extended my legs out it was super uncomfortable. I’d start out with 6-10 reps each go and then drag way down to 1-2 reps at a time. Just an overall crappy performance. Final: 7 rounds, 20 Lunges, 11 Knee Hugs

Definitely not me and my abs but this was the best image sequence I could find visually describing Knee Hugs.

FOOD REPORT: Instead of making something with the PUMPKIN that is now 3 days old in my fridge I ended up helping one of my kiddos with his school project. So I still got NOTHIN’!

Another short post, who have I become? I hope everyone doesn’t stuff their face on Halloween candy for the next few days. MODERATION folks. Thanks all of you for the Costume love, I did win BEST Costume at work! Woooo! I guess that’s it for today. Be AWESOME!

 

Happy Wednesday

Ya and Halloween too. I dress up for work or any party that I may go too but not a real big celebrator of the day. And I did make the effort to get up on my REST day and go to the BOOM Box dressed up and WOMP WOMP, no one else dressed up! Ah well. C’est la vie!

Skill/Strength: Pull Up Work
Definitely a NEED in my world but so hard for me to WANT to do it and I never put the practice in :/ So we worked on some dead hangs and kipping. I suck at Dead Hangs. Kipping has come for me pretty easily, I just need the PULL UP part. I for sure need to make myself do Pull Up homework.

10/31/12 WOD

MetCon: TABATA of Situps, Mountain Climbers and Strict Press
Situps I don’t mind. Mountain Climbers I despise! and Strict Press to finish it was brutal. We weren’t even halfway through the Mountain Climbers and my right shoulder was fading fast. By the time our rounds for Press were about to start I was toast. RX was 65lbs, my 1RM is 70lbs so I chose to do 55lbs. Should be challenging but not horrible. Uh did I mention BRUTAL already?!? I don’t remember how my rounds broke down, I know for certain I didn’t even get the bar up on one round and I only got 2 reps on another round. We scored this Tabata for total reps and I finished with 26. I really expected more but there just wasn’t MORE!

Food NON-Update: Still a slacker on what to make with pumpkin. Hopefully tonight I’ll get motivated.

It’s a short post today. I know some of y’all are thinkin “WHEW!” hahaha. I’m just happy the bees are gone… we hope. Got a little bit of honey but not a lot considering we could have probably shared with all of DFW. Bee guy takes it all :/ But now hopefully our neighbors won’t hate us. Have a great day. And of course you know the drill – BE AWESOME!

Can’t get over the whole bee thing!

 

BuZZy Buzzy BEEE!

Happy Happy Tuesday y’all! If it’s not happy, I hope it gets better for you out there. Before I get to my BOOM Box recap I just wanted to be a quick source of tell it like it is for all of you thinking about leading a healthier lifestyle whether you’re just thinking about it or off and on like I’ve been lately. So it’s also a pop in the head for me, ha! It’s a roller coaster folks but once you ride the roller coaster a few times it’s predictable right? The initial excitement fades away. This means two things to me… YOU GET THE HANG OF IT and learn that it’s not all that bad. OR YOU GET BORED and are ready to MOVE ON …. FORWARD I HOPE. Either way, it takes time to discipline yourself.

It takes time to get consistent. Don’t let little shortcomings get you down. I can’t stress how important it is for everyone to take steps towards a healthier life. EATING CLEAN is the best thing you could do for yourself. Getting past the first 2 weeks of withdrawls will be anywhere from hellish to oh that wasn’t too bad. Making time to do the prep work for meals is WORK. Quit being LAZY! YES it’s that freakin simple! QUIT BEING LAZY! 80% of all you do in effort to be healthy is about NUTRITION. Yes you should move and be active but if that’s what is holding you back then just look at the math. EIGHTY PERCENT of it comes from what you put in your mouth folks. It’s simple.

I’m sure many of the peoples out there are tired of me checking in on Facebook…. oh look she’s at that CrossFit Boom place again. Oh there she is blogging about her workout. WTH did she cook this time. In the same turn I’M SICK OF READING ABOUT PEOPLE’s migraines, head colds, coughs, flu symptoms, sick kids, etc. I know it happens. I know there are people out there with conditions that are beyond their control and I’m not addressing those folks. I’m not saying my kids don’t get a bug every now and then but I can guarantee you that my family and I are not brought down week in and week out with sickness and I would bet a butt ton of money it’s because we are ACTIVE and we EAT pretty CLEAN! We don’t live off of boxed and bagged processed junk. I say junk becuase it’s not food, it’s JUNK. Again we aren’t perfect but it’s not even that I’m tired of reading about people complaining. I’m tired that people don’t do anything about it. They just layer on the feel good meds till whatever sickness passes. Those feel good meds are doing a number of BAD things to your insides. Over time your insides can’t handle it and then you have bigger issues to deal with. Pair that with poor nutrition and your body doesn’t heal. WOW, I get so fired up I just get lost in my thoughts. Take care of YOU! Please! It’s all you have.


Today’s WOD
Even though it was a little warmer this morning it felt more COLD than yesterday! I was not happy but it’s hard to be happy at 5am. I was a little excited for the workout though. LOTS OF CLEANS. I love me some Power Cleans!

Skill/Strength: 3,3,3,3,3 Power Cleans
Well I feel I am best at Power Cleans when it comes to the BAR. So it’s a good morning. The goal in the sets of 3 is to have a HEAVY goal for the last set. So we need to start out heavy too. For me that’s starting around 85lbs with a goal of 105lbs. I’m pretty sure my PR is 100 and it was ugly but don’t quote me on that. Just trying to set a good goal. I managed really well at 85, 90 and 95lbs. I get to my 4th set of 100 and I get it up but it’s a miss for the 2nd rep. NO biggie, I have one more attempt. After a little extra rest I attack the bar get it up, go for the 2nd rep and it’s a NO GO :/ Ah well. At least I got it up twice! Maybe next time. Who would of thunk it… I can clean 100lbs without dying! I was feeling pretty AWESOME at this point. One day 100lbs will be a joke and I’ll be pushing for much grander numbers, but for now I’m happy with where I am at. I need to build that confidence of dropping under the bar!

10/30/12 WOD

MetCon: 4 rounds of 400m run, 12 Power Cleans (85lbs), 2 minute rest
More Power Cleans, and I’m still in a happy place. Internally I was torn between doing 85lbs or dropping the weight because 12 reps  x 4 is A LOT …. in my head, but externally I just stuck with the weight and was going to do it come hell or highwater. You should all know I suck at running by now. I hate it with a great passion. Running is not for me but it’s part of the MetCon so I do it. It took me 2 minutes to run the 400. So far I’ve been pretty consistent. Get back to the bar and it seems to take forever for me to get focused. The cold makes my nose run, I’m a mess. My first round of 12 was sloppy and ugly. Coach broke it down for me in my 2 minute rest, thank goodness for rest and I just played the movement in my head for the rest of my 2 minutes. Off to run again. I felt I ran a little better this time around but I can’t recall my time. I got back and focused on dropping under the bar and having the bar land on my shoulders and I did do much better. I was really trying to do the Cleans UNBROKEN but I failed at 7 reps and had to pick it back up. The 2 minute rest was really beneficial because I don’t think I would make it running. My 3rd run felt even a little better than the 2nd run. It was amazing, but I don’t think I was any faster! For my 3rd set of Cleans I got to 8 or 9 reps then dropped the bar. I just couldn’t hold on to it. My 4th run was SLLLOWWWW. I took off at 16:05 and returned at 18:43 or something like that. I knew I had to make up for it on the Cleans and low and behold I did them UNBROKEN. Time: 19:31. If I could only run better!!!!

Food NOTE: I baked a pumpkin last night. Didn’t have time or energy to puree it, but hopefully I’ll get creative tonight. Stay Tuned!
Have an AWESOME day. I sure am gonna try! Here’s a little video of what’s been living in my house, NOW FINALLY getting removed. Bee AWESOME!

BOOM BOOM BOOMIN’

Where to start, where to start! It was a long day on Saturday full of football, chilly weather and then BARBELLS FOR BOOBS! I was running way late due to football running long. As Ernie would say “She’ll be late to her own funeral!” But I was booking it the best I could!

It was a great turnout for the B4B event! Everyone was killing it and having a blast. My oldest kiddo Jonas had already done Grace by the time I got there but he finished in 3:06 doing 85lbs! So proud of him and how far he’s come strength wise. And so JEALOUS! All the ladies had already gone by the time I was warmed up except for Mel. I knew Mel would kill it as she is SUPERWOMAN. I was just hoping to finish! I did the RX weight of 85lbs and knocked out 10 so fast, I was excited and then I hit a wall. A wall of suck! Time 6:06 (I think, something close) Two things plagued me – 1. not pacing myself better and 2. Not eating pretty much all day. I had 2 sausage rolls, and a bag of Cheddar Sour Cream chips with Nacho cheese sauce on them… besides being super unhealthy and gross sounding, they ended up being really tasty and definitely a FIRST for me as far as eating cheesed up chips out of the bag. I must have looked so sad and pathetic. Thank you all again who donated to Barbells For Boobs! Our team earned a little over $700 which is great! You can still donate if you wish, right here!

After B4B we chowed down on some protein and veggies. And boy oh boy was it good! I had marinated some fajita meat and some chicken breasts and thanks to our GrillMaster Josh, everything came out great. The chicken was the big hit so for those of you who tasted it and wanted to know what I used to season it here it is:
Please note, I have a heavy hand with spices and I don’t measure! I used: chili powder, himalayan salt, pepper, cumin, garlic powder, lemon pepper. I mixed it in a small bowl then I rubbed it onto chicken thoroughly. I really put some love into that chicken, haha. I then put some olive oil, red wine vinegar and chicken broth in a gallon zip lock bag. If I were to guess, I’d say it was about 2tbs or less of olive oil, a few shakes of the vinegar and maybe a 1/4 cup of chicken broth. Plopped the chicken in bag, sealed it up and gave it a good shake. Left in fridge till it was time to go. It probably marinated a good 8 hours. It was cooked perfectly and tasted FANTASTIC!

#OccupyBoom
After we stuffed our faces a few of us were still hanging around so we challenged each other to on the spot WODs. Sherry and I were teammates and not sure how we would fare against all the BOYS! Of course Jonas was ready to challenge his mama and that he did. We had a list of movements on the whiteboard. His team picked two Movements, Coach came up with the workout and then we negotiated from there. Well we had Deadlifts and Cleans. The weight was 75lbs for us ladies and 115lbs for the guys. It was going to be a 7 minute AMRAP of 10 DLs and 5 Cleans. There were 3 people on Jonas’ team and only two of us which I was thinking was UNFAIR, HAHAH! So with the help of Travis we threw out a 50 Double Under buy in. They accepted and 3-2-1 GO. I did DUs faster than I have ever done them before. I knew I had to because with us only having 2 people vs their 3 I knew we’d have to get in a lead. We managed 10 rounds 4 reps and led by 1 round the whole time until the END, they somehow caught us and beat us by 5 reps 😦 womp womp! It was fine though, I was still beat from GRACE and then we just did more cleans and a bunch of DLs. After that we watched the boys challenge each other. It was a good time. I hope we do more nights like that!

Today’s WOD
Holy Shitakes it was COLD this morning. Probably not cold for you folks in the North but cold for me! 36°, brrrrr. A good wake up call is taking a 400m run and breathing in all that cold air! But after eating BREADS on Sunday all the cold air in the world wasn’t going to clear my brain.

Skill/Strength: 3 x 3 Back Squat at 90% of 1 RM. Now if I did my math right, and by that I mean use my 1RM for Back Squat, I should have worked up to 130lbs and started my sets there. But with my BAGEL brain, I calculated off my 1RM DEADLIFT!

Who does that? This girl does! So I’m STILL WARMING up and was thinking 125lbs was a lil heavy but suck it up. Moved up to 135lbs, A LIL HEAVIER and then jumped to 155lbs and managed 1 REP. I’m thinking I still have to get up to at least 165lbs and that is NOT gonna happen. Well DODO brain me realizes at the same time Coach is looking at our MAX whiteboard that I’m doing the wrong weights and I just PR’d my BACK SQUAT! WOWOW DON’T EAT BREAD/JUNK, IT F**** YOUR BRAIN UP! I did however put in some extra work into those Back Squats!

MetCon: 12 minute AMRAP of 5 Chest to Bar Pull Ups, 10 Clapping Push Ups and 15 Jumping Air Squats. Well shitfire, are you kidding me? I got some bands on the bar for my Pull Ups and attempted some Clapping Push Ups and figured I just had to go the best I could. My first round of banded CTB Pull Ups weren’t too bad and the first round of Push Ups were awkward but I made it through, Kudos to all of you that can do them, THEY SUCK! Jumping Air Squats were fine at first but I was so winded by the end everything just hurt. By my third round of CTB Pull Ups I was struggling so Coach modified me to 8 Pull Ups vs. 5 CTB ones. That helped a little but not much. I was also given the option to not have to CLAP on the push ups but I didn’t take that option so I kept on with the Clapping Push Ups. Final: 4 rounds + 8 Pull Ups + 10 Clapping Push Ups. I WAS BEAT!

Needless to say I’m sore, tired, cold, and in a brain fog. I hope you all are faring much better than I. Looking forward to a healthier WEEK and just getting back to AWESOME. Have an amazing Monday folks!

Mission Accomplished!

If you’re new to reading my blog or just don’t ever finish it all the way through then you won’t know I’ve been trying to raise money for Barbells for Boobs. I didn’t set a super lofty goal but I wanted to raise $100 for the B4B event we are having at CrossFit Boom tomorrow at 6pm. Low and behold a few folks stepped up to the call and helped me out. I am very thankful to you all! I’ve given you all shout outs on Facebook but THANK YOU ONCE AGAIN: Shelley, Mel, Shawn, Sherrie, Rose, Jill and Jenn!

If you are in the DFW area and would like to spectate or participate tomorrow at 6pm, then please do. Check us out at CrossFit Boom or find our team link here to donate. Help our team raise as much money as possible for B4B!

Barbells for Boobs is a non-profit breast cancer organization whose mission is to provide funding through the Mammograms in Action @ Grant Program for qualified low income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer.

#OccupyBoom
Like I’ve been telling you all, right after B4B is completed we are going to have some friendly WOD throwdowns! It will be a lot of fun and we will have foods to eat! BYOB(eef) or any other protein you’d like grilled up. Not sure how long we will go but it’s sure to be a good time!

Today’s WOD
It was a lil chilly this morning and hard to roll out of bed but once you get movin in the BOOM Box you warm up pretty quickly.

10/26/12 WOD

Skill/Strength: 4 x 5 Good Mornings 55lbs
I’m pretty sure I’ve only ever perf0rmed this with PVC pipe during a warm up session. Today we warmed up with the bar then added some weight. Overall this felt alright. I don’t think I ever had bad from and we went through our sets pretty easily. My left hamstring wasn’t too happy by the end but nothing serious.

MetCon: TEAM WOD 100 Back Squats OR 75 Front Squats OR 50 OHS @85lbs with 2 Shoulder to Overhead EMOM
My partner and I clearly wanted to do the Overhead Squats due to less reps, but it is a little more difficult movement. After some warming up and putting weight on the bar, we opted for Front Squats. We both had to do the same weight so we ended up at 65lbs. I got 20 knocked out in the first minute and did the first two Push Presses. We were able to rack bar before switching out which was nice. It was great to have a little rest. We ended up with a time of 3:56. I think Coach was surprised we all finished rather quickly so we had a POPWOD. POPWOD???!!!???? This is new to us what ever could it be? Well he had us get the bar up into a overhead position as if you were doing an overhead squat.

We then had to do lunges in place for 50 reps, per person. I’m not the best at lunges. Pair that with awkward overhead position, I was a little scared! 3-2-1 GO – I got this! It wasn’t near as hard as I thought it would be. My legs were a little JELLO-like towards the end. We broke our sets up into 2 sets each. Time: 4:05

It’s FRIDAY! WOOOOO and it’s COLD – BOOOOO! (cold for me and my wussy Texan self) If you can come out tomorrow evening then please come out! I would love for y’all to be there. Other than that, have a WONDERFUL WEEKEND and make it super AWESOME!!!

Better Than Yesterday

Progress no matter how slow or how minute is PROGRESS. Don’t forget that and don’t let up if you stray off course. If anyone has been the prime example of stumbling off the path it’s been me lately! So hone in on your goal the best you can. Choose your battles wisely and don’t let others influence your situation.

And know you can’t out train a bad diet! Believe me I try! What you put in your body is FUEL and if the fuel is JUNK then you’re not going to perform well. Maybe you say that’s not important to you but IT IS! You have to maintenance your vehicle regularly to keep it in tip top shape. If you’re putting in crap fuel, crap oil then your bound to have problems a lot sooner than if you use quality materials. Your BODY is so much more important than your vehicle! It carries you around FOR LIFE! And the maintenance fees are way more expensive the older you get. So if yesterday wasn’t pretty try and be better today!

BOOM Box Fun
Just recently Coach added a “pre warm-up” warm up to our mornings which is fine except that I roll in right at 5am. I finally got out of the door with enough time to do this pre warm up and feel so much better about myself. I felt pretty slackerish on Tuesday so I HAD to get out of bed just a little bit earlier. Just one more thing to add to my day but it’s worth it and if I want to get better then I know that’s what I have to do. Just tell my bed to let me go in the mornings, PLEASE! Heheh, it’s hard to get up so early all of the time. But it’s my only choice so that’s what I do.

10/25/12 WOD

Skill/Strength: Clean & Jerk work
After all our warming up, it was time to get some PVC time and practice our Clean & Jerk skills. Using the PVC bar is always so awkward but at the same time so helpful. It is so light weight and everything we do is over exaggerated. But going through those movements really helps translate to the bar. I never thought I would even use PVC to help me out in weightlifting. Hell I never thought I would say I’m doing WEIGHTLIFTING! But here I am and I’m loving it! I highly suggest picking up a barbell and lifting heavy shit.

MetCon: 10-1 of Burpees and Jumping Air Squats, Buy Out 30 KB Swings (1POOD)
That means you do 10 Burpees, 10 Jumping Air Squats, 9 Burpees, 9 Air Squats, 8 Burpees, and so forth. Doesn’t sound like a lot of work but I know it is and I promise you it is. I was torn on what I thought my time would be. Burpees take a lot out of me as much as I try to be efficient I end up sucking wind pretty bad. I do believe it was the Jumping Air Squats that did me in today. I say this because I don’t think I’ve ever done Jumping Air Squats in a CrossFit environment. Strange I know but I really can’t remember. Prior to CrossFit a squat was maybe getting to a 90° angle, knees and hips level. And when you got tired it was a half ass attempt. Well in CrossFit an Air Squat is breaking parallel.

You learn to get low. So going low and then JUMPING up from that is a butt whoopin! My hips were spent! At one point I wasn’t sure my legs were there to hold me up, fortunately they were! I almost forgot I had to do KB swings. I knocked out 15 and was ready to stop but I knew I had to do these unbroken. I really didn’t want to. I wanted to PUKE. But I wasn’t going to let that happen either. So I finished and laid down, rolled around on the floor a bit like a dying creature as well. Not pretty but I finished STRONG. Time: 7:17. Definitely feels good till I see the whiteboard later then I’ll regret every pause I took during the Air Squats :/ Hehehe. I know I’m hard on myself. It’s how I function.

Barbells For Boobs and #OccupyBoom
Two more days until our CrossFit Boom event for Barbells For Boobs! I know October is the “it” month for Breast Cancer Awareness but always remember that Cancer is around every month no matter where it hits and it hits all ages, races, genders, etc. If you are able to support me and my fundraising efforts I sure would appreciate it! I’m halfway to my goal of $100. I figure if I can get 25 people to donate $2, then I reach my goal! That’s less than your Starbucks coffee! That’s if you get Starbucks coffee. Or less than your Egg McMuffin this morning, ahahha. I hope you weren’t scarfing down one of those but it’s only $2. I welcome $1 from 50 people if that needs to be the case. B4B is a great cause and all donations go straight to them and in turn go straight to Mammograms in Action. You will be helping out uninsured and/or low income folks to get the screenings they need. Save a Pair, Save a Life. Donate HERE.

So at CrossFit Boom we are hosting the workout GRACE (30 Clean & Jerks for time). This is for fun and to raise awareness. If you’re not sure about CrossFit or want to know more, come on out and watch us. If you want to jump in and participate then you can participate. Everything can be scaled to your abilities. I’ve watched kids as young as 9 and people well into their 70s. It’s COMMUNITY coming together to throw around some weight and raise money for people in need! Oct 27th, 6pm, CrossFit Boom!

#OccupyBoom
After B4B we will be grillin some meats, so BYOB, bring your own BEEF, hehe, or chicken, or pork or whatever and we’ll have some folks cookin it up! After we fuel up we’ll have some friendly team competitions. Nothing INSANE I don’t think but I know there will lots of FUN! Come play with us!

It’s supposed to be a beautiful day in North Texas until the cold front comes in that is! So enjoy it cause tomorrow is supposed to be icky! And BE AWESOME while you are at it!