I’m Squatted Out


After two days of (heavy) Back Squats and Front Squats, I can squat no more. My legs are J-E-L-L-O! As much as I know how great squats are for you I do hope we are done for the week at the BOOM Box.

As for my wrist, it’s still a pain in the buttocks but it is what it is, right?

As far as the BOOM Box, instead of having my poor poor petri moments, I sucked it up and showed up last night and this morning. I just gotta push through and modify where I need to modify. I still have the work weight loss competition and WODAPALOOZA is a month and a half away.

Midline: 100 situps
It’s situps. Wooooo. Not sure how long it took me but I was chatty so I took some breaks :/

Strength: Press 3,3,3,3,3
Wasn’t sure how this would go with the hurt chicken wing but as long as I held my wrist vertical without letting the bar roll back, LIKE I ALWAYS DO, it was fine at lighter weights. Got to my max weight and I just couldn’t do it. So I dropped back down to 65lbs and finished it out.

MetCon: 10-9-8-7-6-5-4-3-2-1 Front Squat (185,135) 5-10-15-20-25-30-35-40-45-50 Lateral bar jumps
My legs are still smoked from the Back Squats on Monday. And I know I can’t do 135lbs for that many reps. My 1RM is 155 which is nice and all but 135 is still heavy. The idea was to Clean the weight. But that’s a no go for me. I tried to Zombie it out but I wasn’t comfortable.


Example of a “zombie” front squat 😀

So I Frankensteined it and still struggled but managed to complete the reps at 85lbs.

Heheh Arnold showing you what I call a "frankenstein" front squat.

Heheh Arnold showing you what I call a “frankenstein” front squat.

The killer part was the Lateral Bar Jumps. We had to do 10 Front Squats, then 5 Lateral Bar Jumps, 9 Front Squats, 10 Lateral Bar Jumps, etc. After the 30 lateral jump mark, I was just smoked. I’d do 5 at time, 10 at a time, etc. And the Squats got easier. Damn those JUMPS! Time: 22:25

10/22/13 WOD

10/22/13 WOD

Midline: 30 russian Kettle Bell swings heavy
We sure are doing a lot of MIDLINE lately. I guess it’s good for me, right? The other day I used the baby 26lb KB because I didn’t want to wait for the second heat. Today I warmed up with the baby KB, then tried out the 35lb then went ahead and did the 53lb KB for the 30 reps. Boy did my back feel that. All the dang squats we’ve done. And me losing some form on Monday and my back is tired!

Strength: 10 min EMOM 5 Power Cleans 165/115
More stuff I can’t do and I LOVE Power Cleans! Ah well. I went with Deadlifts at the same weight. My grip is sucky but I didn’t have any other problems than that.

10/23/13 WOD

10/23/13 WOD

Conditioning: 3 rounds yoke push 100ft (yoke + 140/100lbs) sprint 200m rest as needed
When I was crusty eyed this morning I failed to see the 100lbs part of the YOKE push. Seriously. I have a hard enough time pushing the darn thing with NO weight on it. Coach T asked if I wanted to try it with 50lbs first. I said eh, I better try with 100lbs and if I can’t then I’ll drop to 50lbs. Surprisingly, I started pushing well. SLOW, but the thing was moving. I stopped several times after my big initial push but I made it to the cone and took off running. That took me about 4 minutes. My 2nd Yoke push would now be uphill and I really wasn’t sure if I’d move it this time around. But I did! WAY slower than the first one but it was moving. Talk about calves and lungs wanting to explode! That round took me 4:35. Still not bad considering how long my rests were on the yoke push. At one point, I even compared all my “pushing” to giving labor! Not even remotely close to the same kind of pain. But pushing with the same kind of gusto. For the third round, I was fully prepared to practice my non existent telekinesis. Maybe my brain would just move the Yoke. Sadly, I still have zero superpowers so I had to push it. For some reason it seemed lighter and I went much further on my initial heave ho. Took off on my trot and finished in 3:43! How’s that for being AWESOME?!?

In other news
You know I’m always rambling on about quitting with the excuses and just get moving. And maybe you recall me talking about walking around our building here at work with one of my co-workers. Maybe? Maybe not!

What I’m trying to get at is that any little activity is better than no activity at all. Sure I LOVE the CrossFit and will probably always love the CrossFit but I enjoy doing other things as well. And maybe you’re aren’t confident in doing too many things but if you can just take a lap around your neighborhood, then you are one step closer to a healthier you. You may start off slow but that’s ok. You will pick up the pace. We measured one lap around our building is .33 miles. When we first started we were taking well over 9:30 minutes. Now just a few weeks later we are at 8:10 minutes. My co-worker doesn’t live the most active lifestyle but with baby steps we’ll get there and sure enough progress is progress!


We decided to take our lunch to some local walking trails yesterday. Not only was it a great mental break, we got some movement in too!

I did a quick search on the interwebs and mayoclinic.com lists some benefits for brisk walking:

  • Maintain a healthy weight
  • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
  • Strengthen your bones
  • Lift your mood
  • Improve your balance and coordination

So there you have it. Before you know it, you’ll be running, hitting up your local gym or even trying out CrossFit! Be a healthier you! It’s worth it, I promise ツ

And that’s all for today! Get moving. Eat clean. Enjoy life. And of course be Aaaawwweeesssooommmmeee!


My brain is sleepy


I gotta get to bed at a decent time! It’s been so hard to wake up this week. And to add to that, MY WHOLE BODY is sore. From head to toe. Monday and Tuesday have taken me out. Maybe it was the quick turnaround workout that got me. Whatever it is, I haven’t been this sore ALL over for a long time. I’m looking forward to my day off tomorrow. Right now I could just use a good nap! But here I am recapping my BOOM Box morning ツ


Skill/Strength: Handstand Push Ups
I had nothing in me today to do HSPUs. I feel like I’ve made some progress but today was just a bunch of crap. After we worked on technique AND warmed up our Overhead Squat for the MetCon we had to do a 2 minute AMRAP of these bad boys. I got 3. I just had no UMPH in me today. We got a 4 minute break and then it was onto the MetCon.

3/13/13 WOD

3/13/13 WOD

MetCon: 3 rounds of 10 Overhead Squats (65lbs), 200m run with plates.
In my defeated state of mind I REALLY REALLY didn’t want to do OHS and run! I really have no choice at this point so I must do it, I’m just not going to be happy about it. Which I guess is fine as long as it’s not everyday. 3-2-1 GO! I knocked out the 10 OHS in good time. Broke down the bar and went on my merry way for the 200m. There isn’t really a GOOD way to carry the plates. 15lbs in each hand. Hugging both plates. It all wore you out no matter which way you decided. My runs (walks) sucked really bad. Other than that I might have had a decent time. Finally for once I didn’t drop the bar when I rested. I held on to that sucker because I didn’t want to have to get it up again. Time: 11:55 and those RX’s keep on comin’.

Is it better to stay home when you really really are just tired? Or is it good to at least get some work done? On the days I don’t want to show up, it’s just me being lazy and I typically wake up, amp up or something. Today was different. I’m sure had I skipped out, I’d regret it later but I didn’t get the typical I’m glad I came after all feeling. I’m just tired. I’m hoping it’s just a sleep issue. NEED MORE SLEEP! And a good massage!


How’s that for short and not so sweet?!? Who’s excited for 13.2? NOT IT! Ok I really am, just curious as to what CrossFit HQ has up their sleeve and to see Annie Thorisdottir and Lindsey Valenzuela duke it out!

Have a great day ladies and gents. It’s WEDNESDAY and I’m working for the weekend! Dont’ forget to go out and be A-W-E-S-O-M-E!




See Food, Eat Food, REPEAT


$@!$##%&*^$@#@! I can’t stop eating. Let me rephrase, I CAN’T STOP EATING CRAP! I’m in a downward spiral of bad eating. I definitely don’t need a scale to tell me how much I’ve gained. My bloated self in my ever shrinking clothes tell me daily and yet daily I stuff my face with badness. Just a little less than 2 years ago I kicked that shit in the face and now here I am eating for what? Not my health. Just eating! Is that what happens? A relapse. Back to my old self. I can’t let it go on anymore that’s for damn sure! And OH how quick the weight comes back. It sure doesn’t want to shed off that fast. It takes weeks…months even to meet the tiniest weight loss goals. But start stuffing your face and all the pounds jump right back on and get comfortable. I can’t continue to regress and be the old me. I gotta nip this in the bud and move on. Come on folks. I need some motivation. I’ve lost it!


At least I’m still showing up to put work in at the box but I know it’s not enough. Last week was a struggle and a mental beatdown. This week is a little discombobulated due to Christmas! Which by the way was good. How was y’alls? I hope you got to hang with your loved ones and enjoy life. I ate a lot, but you KNOW this already! Back to putting in work though right? Well we had a nifty little Christmas Eve WOD – 12 Days of BOOM! And we could choose to partner up or go solo. Hehe, I’m not about to do anything of the sort on my own so I partnered up. I failed to take a picture but here was the workout:

2 Pull-ups
3 Over The Box jumps 24/20”
4 OHS 95/65
5 Burpees
6 Push Press 95/65#
7 Jumping Airsquats
8 Knees to Elbows
9 Wall-Balls
10 KBS 1.5/1
12 Front Squats 95/65#

Kind of like the song , 12 days of Christmas, we did 1 HSPU, then 1 HSPU and 2 Pull Ups then 1 HSPU, 2 Pull Ups, 3 Over the Box Jumps, then 1, 2, 3 and 4 OHS. Rinse and repeat and add up to 12. My partner probably did more of the work but I really tried to do my part. All the gross foods draggin me down! We came in 3rd I believe at 22:01. Not too bad. The only upside to bad eating is that I feel I have to push harder to prove bad eating doesn’t slow me down. We all know it does but I can pretend right?!?


After Christmas Eve, we had a 2 day hiatus from the BOOM BOX. Arrived this morning to a chill BOX temperature of 37°. Really warm and welcoming! Every joint, muscle, and tendon was froze in my body. It doesn’t take long to warm up but 20° weather isn’t fun at all. Where’s my summer heat? I need you!

Skill/Strength: Pull Up work, Muscle Up Work
The bar was cold and working on kipping sucked. I tried using a pair of the kids football gloves to help keep my hands from freezing. They just made my skin hurt. It was a lose/lose situation. I typically think I do OKAY with the kipping but today I just didn’t have much in me. The extra LBS and the coldness was in my head. I was just glad for it to be over. Although it wasn’t going to get much better for the rest of the hour.

12/27/12 WOD

12/27/12 WOD

MetCon: 5 minutes AMRAP of 200m run, 15 Toes To Bar, rest 2 minutes 5 minutes AMRAP of 200m run, 15 HR Push Ups
Come on Coach you know it’s cold outside! My face was burning from the cold! It doesn’t make me run faster because it’s cold outside. I really did try to get in and out but holy geesh when my insides are freezing from all the cold air, I just couldn’t go fast. My TTB ended up being Knees to Elbows, kind of, sort of. I made it through 1 round and 1 run. It was ugly. The second round was a LITTLE BETTER as I can do PUSH UPS with a little more ease than anything hanging from the bar. I only said I did a little better. It was so hard to breathe after the first run. My nose is running and impairing my breathing. I made it through two full rounds, went out for a 3rd run but didn’t make it back in time so it doesn’t count. Sad Sad Sad.


That’s it for today y’all. It’s cold, I’m a mess and I need food help! I apologize for the depressing post. Last week was looking up by Friday and now it’s all blah all over again. There’s a big ol defrosted free range chicken waiting at home to be cooked. The good food is there, I’ve just been choosing to ignore it. Gotta put my blinders back and get to work! I’m scared to jump on the SUGAR DETOX but I have to do it. I will DO IT. And I will be AWESOME at it! Have an amazing day and let your awesome shine!