Just One Day . . .

Makes a huge difference. ONE DAY OF CLEANER EATING, it’s almost unbelievable. I wasn’t even perfect, just a whole lot better!

I can’t promise everyone will feel this way. And I’m sure in 2 or 3 days, I’ll feel like crap going through food withdrawls. But I was high energy all day. And even though I sucked at my workout, I didn’t think or feel like I might die. Annnndddd, I woke up this morning before my alarm clock, wide eyed and bushy tailed. I finally made it to a morning workout! Which is key for me and our busy, crazy schedule!

4/14/14 WOD

Midline: 50 Hollow Rocks and 50 Russian KB Swings – choose a weight and go for unbroken
Coach said we should do the Hollow Rocks Unbroken. I laugh at him. Maybe 20, then 10, then 5’s. As far as the KB swings, I didn’t go heavy cause last time I tried I didn’t go UB. So I opted for a lighter weight and barely made it. I was smoked. Can I go home now?

Strength: Front Squat 5×3 @ 75%
Finally, I can front rack the bar without any pain in my wrist. It’s so nice. But today I had my back plaguing me. I was warming up and 30lbs away from my 75% weight when my back was not feeling it. Coach had me mobilize, which helped some but when I retested the weight the pain was still on my right lower back. More mobilizing for me. Sadly I didn’t get to put in the reps.

4/14/14 WOD

MetCon: 5 rounds of 12 Cleans and 6 Presses 115/75
Warming up I felt ok, but my back was still a little off. To be safe, I went with Hang Cleans at 65lbs. This alleviated the stress on my back which is good. I don’t need an injured back. After 1 round of the Presses, my wrist decided it wasn’t happy. I did 6 Hang Cleans in round 2 but was worried I wasn’t going to be able to finish. I was just going to take a DNF. I don’t know how long it took me before I decided to ask Coach what I could do as a substitution but it was at least 3-4 minutes of me standing around. Maybe more! He had me use the AirDyne instead of Presses and go until I hit 12 calories. By then my wrist was feeling ok enough to do Hang Cleans, but I was glad to not be going overhead. Once I had it in my head that I just needed to not worry about the clock anymore and just do work, I did fine. The AirDyne though is EVIL. Very EVIL! Time: 12:07

4/15/14 WOD
Oh yaaa, I got up early and went to the 6am class as a trial. The 5 am class is a better suited time frame because I gotta get kids to school and myself to work. But Tu/Thurs that isn’t an option. If I go into hyper mode when I get home it appears I can make it on time. But there is ZERO time to stick around if the MetCon runs late.

Skill: Muscle Ups or Double Unders
We kind of worked both, but if you have or are closer to a Muscle Up then they worked more on the MUs while those of us who don’t worked on DUs.

Gymnastics WOD: EMOM 5 min – 2 MU or 5 min max DU
Ya, I think I used up all my DUs in the skill session. And I kept tripping up which then led me to stand around and not do anything. I managed 183 reps in 5 minutes. I don’t think that’s very good but it is what it is.

4/15/14 WOD

MetCon: 12 min AMRAP of 40 DU and 20 HR Push-ups
So if my DU’s were gone in the skill session, they were definitely gone after 5 minutes of doing nothing but DUs. I at least thought I could do the first round Unbroken. But I only got about 20. I don’t think I strung more than 25 together ever in the 12 minutes. My shoulders were smoked. I couldn’t relax. Then Hand Release Push Ups were of no help. Just smokin’ the shoulders more! The whole 12 minutes was a mental struggle. My shoulders are dead. And so are my calves. Final: 4 rounds + 36 DUs RX

That’s a wrap!
Yes I had a poor poor petri post yesterday, but I’ve been gone from the blogsphere and I had to recap. Ya dig? And now I’m ready for my 798797th time to get back on the proverbial horse. Better than staying at the bottom I suppose. Just hoping to find my happy place this time around. Winning the lottery and becoming a stay at home mom would really help!

And yes let me say ONE MORE TIME, that I’m barely in day 2 of just eating better, more balanced, etc and I feel AWESOME. Not PERFECT but way better than any day last week, or the week before, or the MONTH before. Seriously folks. Just slight changes. Cutting out sugar. OR lessening sugar if you must. Eliminating or lessening grains. Eliminating or lessening processed foods. Adding veggies and protein with some heatlthy fat. Drinking MORE AGUA, aka WATER! And I get it, I feel you when you think NO way, not gonna do it. I keep going back to that place too. And I feel like crap and I get headaches and I lose the will to leave the couch. And to be honest it’s dumb to feel that way everyday and be okay with it. It’s just dumb. Yes I realize I’m calling myself dumb and it’s the truth. Especially when I can feel good physically and mentally just by cutting out junk. It’s easier than you think or make it out to be, I promise. I can guarantee you, that I don’t have extra special will power. Or that I’m better than any one of you out there. You just have to decide enough is enough. Make Tuesday your day of change!

The Hiatus is Over!

Hidey Ho folks! Believe it or not I didn’t completely disappear! I was however, in a huge blogging funk. I wasn’t being very productive, not eating great and just overall blah. I suck. Mission: Obliterate Chunky Monkey has fallen off course. But after trying to find new pants and not liking what I was seeing in the dressing room, I MUST make a plan of attack. I’ve had enough with the excuses. And I promise you I’ve had plenty of them. And most of all, I did what I tell all of you NOT to do. I let the biggest excuse of them all get in my way. NO TIME! And well alcohol, yes that could be a big factor as well

But there is time. And I can lay off the beers and margaritas.

The time I have is just not the time where I want to be in the kitchen or focusing on being healthy. My brain and body say sit down. Take a break. So I do. And with everyday that goes by that I’m “taking a break”, the harder it is to get back on track.

I finally got my lazy self to be more consistent at the Boom Box. And that’s been tough. I literally force myself to go. It’s better than talking myself out of going but it’s an internal fight. It’s weird saying that because I’ve always been “willing” to go. I’ve always looked forward to enjoying the workouts. But the past two weeks were tough. Of course I feel awesome POST workout but the thought process of getting dressed, driving there, and doing the work have been the opposite of motivating.

I think that mostly comes from me not meeting my goals. I’ve let myself down a handful of times over that past 12 months and I give up. I shut down. I quit. And then I wallow. I pretend I don’t look at myself in the mirror. And then I say screw it. I eat and drink whatever, whenever. But all the while, I’m kicking myself. Asking myself why? And I don’t really have an answer. I have no valid excuses.

I don’t know why I get this way. I know I’m not alone. I just wish it were easier for me to step out of the funk. I even signed up for another work Weight Loss Challenge. It started 3 weeks ago and I have done nothing to try to win. THREE WEEKS! But today, it has changed. I don’t have a big plan of attack except to eat clean and show up at the BOOM box. I don’t have meals planned or prepped (I KNOW, this doesn’t help in my success) but mentally I’m over being a slob. I’m over being half ass. That will help me make better choices in the long run. The next couple of days may be unprepared but mentally I know I have to choose my foods wisely and push hard in my workouts. I will find my happy place.

I WILL BE SUCCESSFUL.

I did get some workouts in. Although I sucked. And my food choices are getting better. I’m sure that salad in the bento box is chock full of sugar. I didn’t say I was perfect! But I’m getting better.

Miss me?

Eh, probably breathing a sigh of relief I’m not complaining every dog gone day. It’s true, I’ve been a slacker when it comes to getting out of bed or finding the motivation to show up at the Boom Box. That’s bad on me, cause I was doing so well.

Just so y’all know, as much as I like to whine and cry about each and every WOD, I am no cherry picker. I finally show up at the box knowing full well what’s in store and even though, 99.5% of me says stay home. That sick twisted .5% says stop mopin’ around and go. And what awaited me last night?

3/11/14 WOD
Gymnastics WOD: for quality 3 rounds 10 strict Toes to Bar or Jack Knife Sit Ups and 10 strict Ring Dips or Push Ups
I laugh at strict T2B. I barely have kipping ones! But I can do me some Jack Knife Sit Ups. Something about hanging from a bar that messes up my world. As far as Push Ups, I get so used to doing hand release that I forget what STANDARD Push Ups are. I can do a handful at a time, but it puts a strain on the shoulders.

3/11/14 WOD

MetCon: 5 rounds Run 800 meters 15 Clean and Jerks 135/95
Oh ya. You know I’m crying on the inside. But first off, I had to test that Clean and Jerk. So the bar was good. I could feel the tightness in the wrist but I could do the movement. I didn’t want to get too excited or push too fast, so I loaded 10’s on the bar and BAM I could do that weight too. But I could feel the tightness. So I stayed there. No need to aggravate the healing process. Plus I need to regain that flexibility. My elbows were a little low but I could do the work comfortably. Yay for Clean and Jerks! Booo for running! My first run was slow but steady. I didn’t walk or anything! Woo, me. But the rest were slow and half walk, half trot, a little jog, etc. For me the Clean and Jerks were light but again, no need to push the wrist too much. And by the 4th and 5th round after all the running, I was losing steam fast. This workout was a doozy. Time: 40:21, womp, womp.

3/12/14
30 Heavy Russian swings
Only did 1.5 pood. Cause I’m lazy and didn’t want to pick up the 2 POOD.

Midline: Max plank hold
I’ve never been great at this, mostly cause I think too much on how I don’t like holding planks. Time: 1:33

Strength: Max weight Yoke carry 50 ft
It was cold and windy this morning. I was not wanting to do this carry. We loaded up 2 – 25lb plates, not too bad. But I can not hold the Yoke like I’m supposed to. It hurted the shoulders way too bad. So I carry it awkwardly. Add 2 – 15lb plates. Same awkward carry. Then we add another set of 15lb plates. I can carry it but they way my arms are, SUCKS, so the Yoke slides off my back a little over halfway. I was over it.

3/12/14 WOD

TABATA: Row (cal) and Burpees, post lowest reps
Well I started with the row and managed 4 calories for 6 of the 8 rounds, then on my 7th round let it drop to 3. Booo. Score: 3

My hips were smoked for Burpees and I had sweatpants on that were irritating me so I wasted my time taking off my sweatpants. Boo. Score: 2

That’s a Wrap!
So I’m glad I had back to back workouts. I needed to feel good about working out again. It’s funny how my most dreaded workouts (running involved) still make me feel awesome. I just get mental and lazy, I’m human. You are too. So don’t get all debbie downer when things don’t go right. Just get your focus back and get back to work. A friend of mine tagged me in the pic below and it’s so on point!

Handstands Holds, KB Holds and Running

Before I get into the details of my workout let me just say: The workout was great! So much fun. I loved it. All you CrossFit Boom Box-mates will be so happy you went! You can stop reading now if you attend CrossFit Boom. (that’s for you Briggs :D)

For the rest of the world. I will say if I had known what the workout was when I woke up, I probably would have set a new alarm and would have gone back to bed. But maybe not.

It’s not ground breaking news that I despise running. I find no joy, peace, comfort, etc. in running. I’ve tried to find an ounce of happiness in taking a jog or what have you and I find nothing. I know there are days that a RUN will be part of the scheduled workout and most days I still show up even though I don’t like it. And today’s WOD had running. And it’s cold outside. Bleh. Coach made it a “team” WOD. Maybe to motivate some of us but for me, well, I feel bad for my partner. That’s sad, isn’t it?

Midline: 30 evil wheels
These may be the longest reps ever. It takes way too long to complete 30 and I felt I was staying at a consistent pace.

Strength: Handstand hold 5 max effort times rest 2 min
I know, you are tired of hearing about the “wrist” but it is what it is and the wrist is feeling better. The pain migrated to my palm for the most part and although I do feel tightness and sometimes pain, overall still feeling better. So much better that I wanted to get into that handstand that I have been forced to avoid for so long. It was a little scary, not knowing if I could bare my weight on it but after a few moments of being SCARED, I finally did it. Whew! My holds were only about 2 to 5 seconds because it is weaksauce but it’s progress! Woohooo! Now if I could just clean some heavy weight.

3/5/14 WOD

Metcon: Team WOD 4 rounds as a team
Athlete 1 runs 400m and Athlete 2 holds a KB over head 2/1.5 Pood. Every time you drop the kb before your partner tags you in your team runs 200m together at the end.

And here is where I feel sorry for my partner. We were odd numbered so Coach T jumped in to be my partner. 2 POOD is a lot to hold over head for long periods of time. And yes I know 400m shouldn’t be a long period of time. But there are some factors to think about. 1. I suck at running. 2. I’m slow 3. I get worse as time goes on. So ya, a fast person might run 400 in a minute or less. An average person will fall under 2 minutes. Me? I’m over 2 minutes and then slower as more laps are added.

I started with the run to let Coach T be fresh for the first KB hold. It was smart. I was slow. 2:22 I think for my first 400m. I didn’t dare go 1.5 pood. That was crazy heavy to HOLD overhead. I went weaksauce again and just held the 25lb KB. Fortunately I did not drop the KB. Unfortunately, Coach T did so we had to run an EXTRA 800m. How’s that for fun? All cause I’m so freakin slow. Time: 8:09 with 4 drops. Doh!

In other news
PRETTY MUDDY RACE GIVEAWAY WINNER

Sadly, I only had one entry. And so by default, she is a WINNER which makes me happy because she is a Mud Run, 5K, trail running JUNKIE! The total opposite of yours truly. So Marbella, CONGRATS. I will be emailing you a coupon code specific to the Family Wave for the Dallas event on April 26th! Yayayaya! Thank you for entering.

If for some reason you’ve been living under a rock and missed the giveaway you can still utilize the coupon code GIRLSGONESPORTY for $5 off your race entry. Thank you GIRLS GONE SPORTY and PRETTY MUDDY!

That’s a wrap!
So where are you all in your health and fitness goals? Are you floundering like I am right now? Are you on point? Are you telling yourself next week? Next month? Are you justifying that you have time because your vacation is in AUGUST (like me). Well stop thinking about it and just DO IT. Get on track. Get moving. Get to eating clean. You (and I) will feel so much better! Happy Wednesday!

A week off = Bittersweet

So I rested as in I took a week off from my workouts and did nothing but sleep in and eat. Of course my life went on as anything else but I laid off the physical activity. And it was a much needed break. My body needed the break.

The only downside to taking a whole week off, for me at least, is that it’s hard to motivate myself into getting back to it. Fortunately, just showing up again is worth it and even though the break felt good, it is time to get back to work.

And work it was. Back squats that I wasn’t feeling strong at and the CrossFit Games Open WOD 14.1. For the past two years I’ve paid my fee and joined the tens of thousands to compete. This year, with a weak wrist and a weak self, I opted out. It didn’t make sense for me to pay the $20 and not be sure if I’d be able to handle movements like Power Cleans or Clean & Jerk. So I did not and guess what? 14.1 has my strengths! Doubles Unders and low weight Snatch. Now I know deep down I wouldn’t be able to hang with the Elite ladies out there but this is a workout I CAN do. Lucky for me, even if I’m not in the OPEN, I still have to do the workout!

So I stroll in NOT wanting to do any work at all, but I’m here now so I must. We do 8 sets of 3 Back Squats at 85% of our 1RM. I did more like 80% because I was feeling OH SO WEAK. But with a weeks worth of rest, my HIPS were feeling great.

The we move on to warming up our Double Unders and Snatches. 55lbs feels good, light even so I’m actually ready to go. All until the clock starts and I mess up on DUs immediately! WTH?!? After I finally made it through 30, which sadly took almost a full minute I moved onto the 15 Snatches at 55lbs. The “lightweight” that it was 5 minutes before is now ridiculously heavy. After 5 reps I was mentally ready to quit. Somehow, somehwhere I convinced myself to keep going. But it was at a snail’s pace considering my goal should be to BEAT EVERYONE. As the rounds went on my DUs got better and when I focused on good form, of course the Snatches were much more awesome. I finally got some UMPH in me with like 2 1/2 minutes to go. Hahah, who does that? UH ME Final: 211 reps and I can honestly say it was a poor showing. Ah well. I’m sure there will be a variation of this workout come 2015. Maybe I’ll have my crap together by then …. maybe.

3/3/14 WOD

And that is all I got for this fine Tuesday. Besides the bipolar weather here in Texas, all is good. I hope you all are doing great and go ahead and make those changes you’ve been holding off on. Get back to working out. Clean eating. Or whatever it is you do, unless it’s meth, then stop. Stop now. But other than that, find your healthy happy place.

Wall Balls …. We Meet Again

We’ve had a few WODs with Wall Balls in them lately but nothing too terrible. And although I dread them, I dread KAREN even more! That’s 150 Wall Balls AFAP! As. Fast. As. Possible!

So it’s a given that I’m gonna whine, cry and B!†©h about this freaking workout. Like more than ever. But damn it, I showed up at 5 a.m. KNOWING what was in store. So I feel, although I’m probably pretty annoying, that I’m allowed such moaning and groaning. Hehehe. Right?

2/21/14
Test Day
Strength: Push press 3,3,3 1,1,1
Yup Coach wants us to KILL our shoulders before we throw a medicine ball up 150 times. Yay fun! I went with Handy Dandy Multi-grip bar to alleviate wrist pain. This bar is a little awkward and even though I use it often, I never load it with weight as it’s already 65lbs on it’s own. But today we were going for HEAVY but I had to test the waters slowly. 65lbs isn’t putting any strain on my wrist but I wasn’t sure what more weight would do. Eventually I worked up to 105lbs and I was good there. I was a little less stable and didn’t want to push my good fortune at getting that weight.

MetCon: Karen – 150 WB 20/14
I don’t wanna but I gotta! At this point I didn’t care if I met the 15 minute time cap we had, only because we had 15 minutes left in class. My mind was prepared for a DNF. 3-2-1 GO. Hmmm the first 10, not so bad, 3 second break, next 10 not too bad either. Then 5’s from there on out. I felt good for the first 80 then slowly started falling apart. A lot of my MIND came into control vs. fatigue. But it’s no JOKE either way. Time: 13:23

2/21/14 WOD

This was a personal best for me. The last time I did an official Karen was a little over 2 years ago and finished in 14:37. And with all the ups and downs I’ve had on my journey… I was plenty excited to have a better time! But then I started thinking about some of the OPEN WODS where you had 12 minutes to do 150 wall balls, double unders and whatever else. I got 133 wall balls in 12 minutes last year! I was in a better place though. I tried beating myself up over it, but then shook it off and went back to being happy at a new PR!

PRETTY MUDDY GIVEAWAY!
Don’t forget to enter for a free entry into the PRETTY MUDDY GIVEAWAY! Invited your friends to enter as well. Or just tell them to use the discount code: GIRLSGONESPORTY for their $5 coupon code and cross your fingers that you win! For real though, I’m giving away:

2 standard race entries (up to a $69.50 value) – offered to two separate winners

2 family edition entries (up to a $45 value) – offered to two separate winners

What is Pretty Muddy?
Pretty Muddy is a 5K adventurous obstacle course mud run for any woman who wants to get outside, spend time with friends, and have fun. And believe it or not it was dreamed up by a pair of husbands that were looking to do something for their wives. Friendship, Fun and Fitness! They wanted to provide a stress-free environment where you can just let loose. It’s a 5K that you can run or walk. It’s not timed. And the obstacles are legit. Nothing to worry about. Just have fun!

HOW TO ENTER idrankthecfkoolaid.com’s giveaway

It’s simple.

1. Email me at idrankthecfkoolaid@gmail.com and tell me who you are and if you want to be entered into the standard race entry or the family edition entry. There is an EMAIL ME link on the right hand bar. The email you send me will be my way of notifying you if you are a winner.

2. And then comment on THIS POST that you emailed me! It’s that simple! I’ll be taking entries through end of day of 2/25 11:59 pm CST. I’ll pick a winner on 2/26. And should have entry codes for you by 2/28.

I will not use your email address for anything other than contacting you if you are a randomly chosen winner. I was provided my own personal race entry as incentive to host a giveaway but I would have hosted it none the less!

That’s a WRAP!
Happy Weekend y’all! Go forth, be active and eat clean! Your mind and body will thank you for it. I promise!

There is a CrossFit Boom Community WOD tomorrow at 9am as well. So if you’ve been itching to try something new, GO! It’s for all ages, fitness levels, shapes and sizes! And it’s FUN!

Pretty Muddy Giveaway and other ramblings

Last week I introduced y’all to the PRETTY MUDDY event. And told you what they are all about. They host this muddy race in 4 cities in the US. And one of the 4 cities it’s going down in is … THE BIG D – Dallas, TX at Skyline Ranch on April 26th, 2014! Since I live in the metroplex and I am a Girls Gone Sporty Ambassador, the folks at Pretty Muddy are allowing me to host a giveaway so that you can attend for FREE!

This is geared to be a ladies event but they also have a family wave where all members of your family are welcome ツ

HOW TO ENTER idrankthecfkoolaid.com’s giveaway

It’s simple.

1. Email me at idrankthecfkoolaid@gmail.com and tell me who you are and if you want to be entered into the standard race entry or the family edition entry. There is an EMAIL ME link on the right hand bar. The email you send me will be my way of notifying you if you are a winner.

2. And then comment on this post that you emailed me! It’s that simple! I’ll be taking entries through end of day of 2/25 11:59 pm CST. I’ll pick a winner on 2/26. And should have entry codes for you by 2/28.

The PRIZES
4 total race entries to give away.

2 standard race entries (up to a $69.50 value) – offered to two separate winners

2 family edition entries (up to a $45 value) – offered to two separate winners

It doesn’t hurt to share on Facebook, Twitter or wherever.

In other news
I know I’ve been MIA for a couple of days but I’m here, just haven’t gotten around to posting my workouts. I have however been eating! Not so horribly bad but I still feel bad, does that make sense to anyone? I’m definitely not overeating, but I don’t always have the ideal meals or balanced for that matter. But I did let a little too much SUGAR re-enter my life. But I’m back to cutting that out. So we’ll see. It truly is a roller coaster to be 100% clean and perfect and then only letting some things slip in. But I’m not letting it all fall away. I’m sticking to clean eating in general. So yeehaw!

2/14/14
Test Day
Mobility: Hips!
Oh my burning HIPS. Mobility is never a bad thing in my book. I just don’t do enough.

Strength: Hang squat clean 2,2,2,2
These I could not do. So I did some chicken wing cleans. Didn’t work up too heavy but still put in work.

2/14/14 WOD

MetCon: Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)
Coach T had me do Chicken Wing Cleans and STOH with the multi-grip bar. Since it’s silly do clean, drop bar, walk to rack. I did sets of 5 cleans, and 5 STOH. I think I did 85lbs, but can’t remember. I had one miss of the clean and that was pretty painful on a meaty part of my arm. But other than being SLOW, I was huffing and puffing. 5 minutes is not a lot of time to do work but then again it can KILL YOU! Total reps: 34

2/15/14
Community WOD
You just never know what Coach is going to throw at us for a Community WOD but most of the time it’s teamwork and this day was no different. It was forecasted to be an AWESOME day but it was still a little chill at 9am. But once you get sweating it was perfect. We went outside for some ROWING and some YOKE/SLED PUSHING.

Not sure at what point this pic was taken but I’m definitely spent.

Teams of 3. 20 minute AMRAP. Sprint Row 250m. Then push YOKE for 30 yds. That was the best/worst team WOD ever. I’m not a great rower but for 250m I’m ok for my height… at least I feel good. But pushing that damn YOKE was a different story. It’s not even a far distance but we are in a race and we gotta move! We weren’t even halfway through and wondering when time would be called but we just kept chugging. We were so close to finishing our 5th round as a team but fell short by a some meters and a yoke push. It was good work put in by everyone!

2/18/14
Skill: KB Snatches
Today I felt good doing these. It was a first! But it was also light weight. With my wrist still not 100% I didn’t want to push fatigue and then doing something stupid. So I just stayed with the 26lb KB.

2/18/14 WOD

MetCon: 1 minute of Push Ups, 2 minutes of Double Unders, 3 minutes Air Squats, 4 KB Snatches and 5 minutes of Pull Ups
This sounded much better on paper. I managed 32 Push Ups, then only 83 DUs. This was disappointing. I just couldn’t find a rhythm. So I felt I better get some Air Squats in but my hips were on fire. I did get 101 though. KB Snatches started off strong but dwindled fast. And Pull Ups were a sad affair. I don’t remember my exact counts but my Final was: 301 Reps

2/19/14
Strength: L sit hold 10 sets max hold
Yaaaa, still can’t hold my body weight fully so Coach T had me do my FAVORITE hollow rocks and sit ups. Boooo Hollow Rocks.

2/19/14 WOD

MetCon: 10 min AMRAP of 5 STOH 115lbs, 10 Power Cleans 115lbs and 15 Bar Burpees
I’ve become the substitute QUEEN. For me 5 STOH with multigrip bar, 10 Deadlifts at 115lbs and well I can’t get out of burpees, so 15 Bar Burpees. I was tired and the bar felt heavy. I didn’t get very far: 3 Rounds + 4 reps of STOH

That’s a WRAP!
A lot of work over the past few days. And some rest too. It’s been beautiful weather down here in TEXAS, so I’m hoping it’s here to stay! Please, Please, Please enter for the Pretty Muddy race GIVEAWAY. I want to be there but am making no promises. Two of my kids play tournament baseball and we could be on opposite ends of the earth when that weekend arrives. But I’d love for a few of my readers to get an opportunity to go and experience all the fun. And also remember if you’re not in DALLAS or don’t win an entry, you can still get $5 off your race entry. Just use the code: GIRLSGONESPORTY.

Alright y’all have a great HUMP DAY. Do something great today!!!

My Traps, My Lats and My Achy Shoulders

We’ve done a lot of work at the Boom Box lately that is really hitting my upper body pretty hard. Toes To Bar, Pull Ups, Push Ups, Snatch, more Push Ups, more Toes To Bar, Shoulder to Overhead. I need new EVERYTHING but my Shoulders are first in line!

2/11/14
CrossFit Cindy or Mary
If you can’t do Mary RX then you were doing Cindy. A 20 minute AMRAP of 5 Pull Ups, 10 Push Ups and 15 Air Squats. I wasn’t really FEELING this workout but I could not have stayed at home doing nothing. In October I got around 13 rounds. I came close this time around but didn’t meet it or beat it.

2/11/14 WOD

I know I was pretty slow in the Push Ups. My wrist is still wonky. I could do some normal push up but had to keep reverting back to the fists. I’m much slower on my fists. I felt like I kept a good pace with my Banded Pull Ups and for most of my rounds of Air Squats, I didn’t really stop. Not until the end at least. Final: 12 rounds + 5 Pull Ups. I’m ok with this. Not sure I’ll ever be “better” until I actually have Pull Ups. But I’ll keep trying.

2/12/14
Strength: 3 sets max ring dips (w/ 5 sec hold at extension)
I worked on max sets of Bench Press. I don’t remember how many reps I got, but not a lot.

Skill: Snatch
Worked on this for a little bit but I was unable to work a full Snatch. The OHS part is still killer on my wrist. So I worked on Power Snatch.

2/12/14 WOD

MetCon: EMOM go as long as possible of 2 Snatches 115/75, 2 MU/3 C2B, 4 T2R/4 T2B
When I read this, I laughed. Every MINUTE on the MINUTE! The time doesn’t stop for me to crawl in and out of bands. Then continuous T2B. Hahahhhahaha. I managed to get in 2 full rounds! So I just chugged along while Coach T stayed strong for 14 minutes. I’m sure he could have gone longer. I was on the verge of tears as my hands started getting “crunchy”. That means a rip is nearby. I stopped before any of that nonsense kicked in. So I still did work for 14 minutes. Just not as much as everyone else will do Part of it. Still did work!

That’s a Wrap!
I’m addicted to Shrimp! I’ve been buying cooked shrimp (cause it’s fast and easy) at the Whole Foods. I sautee some shrimpies in ghee, toss in some spices and bam I have easy protein. Pair it with a salad or quick stir fry type veggies and I’m done. All simple and easy but right now I’d be content with eating that for every meal. Probably not the best idea but it’s so simple!

What’s your GO TO meal?

Happy Happy Wednesday!

My first weekend Post Whole30

I have a little less than 2 weeks left and then baseball chaos ensues. I feel like I’m in a good place though to survive ballparks and the food that comes with them. I off-roaded in the food dept this weekend. More than 2 meals, doh. But I didn’t go overboard or eat too much. In the end it’s my neglect to portion sizes that get me. And my love of the sugars. Fortunately though I didn’t go bonkers. And I didn’t even indulge in the cake ball madness. Only to taste some new flavor combos because my taste testers were not around. I did good y’all! I typically would have overindulged till I was sick to my stomach.

My kids have been on me. They know I like to eat. And they know I like to eat all the things. But when offered burgers for dinner from a little burger joint down the road, I kindly said NO, I have food at home to eat. I do have will power, I do!

The BOOM Box
Y’all should really come check out our Community WODs. They are so much fun and we all have a good time, even if at times we aren’t sure if we’ll even complete the workout. We always do and there’s always a great support system.

2/8/14
There was a nice group that showed up on Saturday and coach spared us from running in the cold. He did not however spare us of lots of reps of stuff. Teams of 4 to complete 100 Handstand Push Ups, 100 KB Swings, 100 Wall Balls, and 100 Shoulder to Overhead. We could “spot” our teammates on the HSPUs which we did with just one person! That’s a lot of HSPU, assisted or not. Then we just busted out sets of 10’s or 20s in the other movements. I don’t recall our time exactly but it was in the 13 minute mark I believe.

But we weren’t done, Coach had us race a 500M row. Not just row 500 but unstrap and run to a wall 30ft away. We have 4 rowers and had about 4 or 5 heats. The heat I was on, was all ladies. I’m not so good on the rowing so I figured I’d turn up last. The whole time everyone was yelling how we were all neck and neck. I thought no way, I’m so short and so slow. Turns out we all did finish with in seconds or less… so it was all about who got their feet unstrapped first. And to my surprise and almost falling on my face, I made it to the wall first! My legs were dead!

I got to be the example as Brett explained Warrior and Warrior 2.

Yoga followed that and Brett, our yoga instructor took the opportunity to really teach us more as most of us are beginners. It was nice to really break down different movements and to learn and understand we will always be at different paces as well as hold movements differently. I still lack in many aspects of yoga, but I’m getting better each time I hope.

2/10/14
For some reason, whether I have good reason or not, I’m struggling getting to the 5am class on Mondays! So I managed to hit up 6pm. And it was all about the MODFICATIONS.

Midline: 30 T2B Strength
Still got these, but still not stringing them together. But today was a MONDAY and I just wasn’t feeling it!

Strength: Back Squat 8×3 @80%
I’d much rather do lots of sets of low reps than a few sets of high reps. So this was nice and my HIPS weren’t completely jacked!

2/10/14 WOD

MetCon: 8 min AMRAP of 20 Thrusters 95/65, 10 HSPU, 20 Hang cleans 95/65
And this is where the modifications came in. 20 Push Ups instead of 10 HSPU. I can only do Thrusters with the bar right now and I can clean more weight than with proper technique. I can only do the chicken wing clean. So Coach asked if I could do 55lbs and I said I’ll try. Well that was dumb. I forgot in a split second I can’t properly clean the bar. So that hurted. So he decided to have me do STOH with the weight already racked. I said sure! 3, 2, 1 GO. I went to get the bar and go overhead and I couldn’t do it. The damage had been done and my wrist was not happy. So I looked at Coach while everyone was gettin after it, like I can’t do it. So I went to Push Ups while he figured out a modification for me. I did KB Swings in lieu of Hang Cleans and I did a Thruster mod with dumbbells. Final: 3 rounds + 20 Push Ups

That’s a Wrap!
I’m looking forward to some warmer weather at the end of this week but right now I just want to hibernate! Are you staying strong to clean eating or giving in? Remember every meal is a fresh start so don’t let a slip up drag you down for the week. Don’t forget to be awesome in all you do!

Pretty Muddy – A mud run for the laadddiieees

Not sure if y’all have heard of this muddy fun run but it sounds pretty cool and it’s a women’s only event that’s coming to Dallas, April 26th. They will also be in Sacramento, Chicago and Richmond but I’m a Texas girl so I’m promoting for my neck of the woods.

Sounds great, doesn’t it? To add to the awesomeness, they’ve PARTNERED with Susan G. Komen to raise money to support Breast Cancer research! You can even have your own fundraising page if you choose.

And if that’s not good enough, the folks at Pretty Muddy are giving 250 free entries to BREAST CANCER SURVIVORS in each city!

So if you’ve been intimidated by other mud runs or maybe you are a mud run junkie, you should definitely check Pretty Muddy out. Women only. Lots of Mud. Fun obstacles. All of the photos on their page look like it’s a blast. And because I am a Girls Gone Sporty Ambassador, I can share a $5 off discount code. Just enter GIRLSGONESPORTY at checkout. This code is applicable to all 4 cities. The earlier you REGISTER, the better discounts you can get! The first 200 participants get 50% off their race fees; the next 200 get 40% off; the next 200 get 30% off and well it just goes on and on.

And if you’re from the DFW area and are interested in winning a race entry, I will be having a giveaway next week for 2 standard entries and 2 family entries (yes boys are actually allowed). That’s 4 potential winners! The event is scheduled for April 26th. So stay tuned and share the love.

Find more and connect with Pretty Muddy:
URL: http://prettymuddywomensrun.com/
Twitter: @Pretty_Muddy
Facebook: https://www.facebook.com/PrettyMuddy
Pinterest: http://www.pinterest.com/prettymuddy/
Instagram: http://instagram.com/pretty_muddy#

I’ll be back to regularly scheduled posting tomorrow. But please share this great event with your friends and family. If my schedule allows, I plan on being there too. And if you know me, I’m not one for this type of thing but it seems like FUN!

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