Deadlift

No More Burpees!

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Can I just get a burpee BREAK?!? I know that won’t happen but wouldn’t it be nice? I had a busy weekend, lots of working out and some off road eating. Yikes! But have no fear. Whole30 is here to stay even if it’s on loose terms every now and then! Where should I start? I guess I’ll start with Saturday and work my way up to today! Hopefully I don’t dredge on for too long! I know y’all LOVE me but not sure how much exactly 😀

SATURDAY 2/2
Boom Box morning consisted of Deadlifts and SNATCH. Boy oh Boy. I failed to take a picture but ah well. I’ve been fairing much better in the Deadlift, at least I FEEL good at doing them!

Skill/Stength: DL 4×5@77.5%
Working at 77.5% isn’t so bad. Ended up being 155 for me. I felt good through all the sets. My hamstrings used to be so tight, they would light up like Christmas and hurt like hell. Now I don’t have all of those issues, which is nice.

MetCon: 10 min AMRAP Snatch 30 reps at each weight 75/45 135/75 165/100 210/120 Scaled 35 55 75 90
Argh, 12.2 of last years CF Open. I still don’t SNATCH more than 65lbs out of me being a weirdo. I know I can do the weight, I’m just a scaredy cat. So of course I went with the scaled weights. I managed to get through 35lbs and 55lbs. Had time to get a few in at 75lbs but that wasn’t happening. I still kept trying but I was getting nowhere. Although I don’t care for SNATCH that much, I do like lifting in general. Just one more thing to work on!

Girls Night Out @ CrossFit Pantego
CFP is a box that is in the area and I happen to know the owners. They decided to host a GNO which sounded like fun to mix and mingle with other ladies from the area. Some folks were from that box, others newbies and even others came from other boxes. It was a good mix of novice and experienced women. Since there was such a good turnout the WOD didn’t consist of anything with bars or their pull up rig. It was all body weight movements. And it was a partner WOD to boot.

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200m run, push ups, 200m run, air squats, 200m run, burpees, 200m run, lunges, 200m run, sit ups. But wait there’s more. On your run you get a 10lb plate. While one partner ran, the other partner did the movement. Then partners switched. So each person did the run and the movement. Lucky for me and Mel, CrossFit BOOMer, we got the 20lb MED BALL to run with. That ladies and gentlemen is NO JOKE! We were hanging in there in regards to the running but towards the end we both fell apart. I figured if I was gonna suck at the run I better bust out the reps! Mel had the same idea as me and low and behold we score a whopping 528 reps! Wooo go us!

CrossFit Pantego Girl's Night Out

CrossFit Pantego Girl’s Night Out

After the WOD we headed over to a very generous hostess who let us come in and take over her house. We all brought some sort of eats. I myself brought Paleo Deviled Eggs and there was plenty of other goodness there to be had, Paleo and non Paleo but I stuck with the good stuff.

Monday 2/4
Boy oh boy am I sore! It hurt to do the warm up this morning. I was really afraid of not hitting the weight on the Strength portion cause I was sooooo Sore! But amazingly I did!

Skill/Strength: 3 x 2 Back Squat @ 95% of 1RMYup I got the reps in. Only one rep was kind of ugly but other than that, I did just fine. I am always slow at coming back up even though I’m trying to will myself to explode up! It just doesn’t happen. On my last set I kept thinking to myself to PUSH UP on the bar and low and behold I was a little quicker coming up. I know I’ve been told that. I know I’ve heard that on podcasts but today I really focused on that and whaddyaknow! It helped.

2/4/13 WOD

2/4/13 WOD

MetCon: 2 rounds 30 Burpees to plate, 400m run, REST 1:1,  then 4 rounds 15 burpees to plate, run 200
I bet you were wondering where NO MORE BURPEES came from and well now you know. Burpees last Saturday, Burpees this recent Saturday and Burpees this morning! And of course I’ve set a precedent that I can bust out burpees. This is a curse people, A CURSE! I can’t not do burpees well anymore. It’s a badge that I was proud of but I’m good now! I don’t need it anymore! So I didn’t even look at the clock to see how fast or SLOW I did the 30 burpees but I got back from the run in 4 minutes flat. So I got to rest for 4 minutes. Rinse and Repeat. I did the second round in 4:12. Woo I get an extra 12 seconds of rest! Not the goal I know but hey it’s 12 seconds. Then it was the 4 rounds with NO REST. Since most of you know I suck at running I wasn’t sure how it would all go down. I did my first round like a champ! Rounds 2, 3 and 4 a little hard! I got back from the first run and just went and knocked out 7 burpees, tried not to vomit then finished. After run 2 I only busted out 5 burpees, then dragged ass. It was the same after run 3! By the 4th round I was ready to quit. I got to 12 and I heard someone say just move and I finished the last 3 as if I was fresh out of the gate. Ran as fast as I could which wasn’t much. I finished the 4 rounds in just over 10 minutes with a final time of 27:02. Not too bad I hope. I’ll have to wait to see how the rest of the day pans out via the whiteboard though!

Whole30 – on track. kind of sorta!
So in the middle of Saturday I was tempted with Chick-fil-a, cupcakes, cookies, sweet tea, etc. All my fault as I purchased it all but it’s for a birthday party! I was GOOD! Excellent in fact, NO taste testing! By Saturday night, post GNO though I was tempted by those leftover cupcakes! I thought I’ll just take a bite. So I DID! And I SPIT IT RIGHT OUT! As good as I know they were since they were a hit with the kids, they were TOO SWEET! I would have never thought those words would come out of my mouth but they did! I didn’t swallow one crumb, I spit it out and rinsed my mouth out with water! Whew! It was a bittersweet feeling. Yay, I don’t need sweets and BOOO I don’t need sweets!

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Superbowl Sunday hits and I get a little off the path. I savored a Caramel Macchiato from Starbucks. It didn’t send me spiraling downward. Did affect my stomach, but not sure if that was coffee in general or the combo of coffee, dairy and caramel? But I was good. Then I was all ready to go and ENJOY my paleo foods at a Superbowl Party. Plus our hosts had Paleo foods as well. BUT of course there were non Paleo foods in my face as well. I started off pretty ok. I had a few chips to go with the Guacamole I made but just 2 or 3.  I had brisket and deviled eggs and my favorite treat BACON WRAPPED sweet potato! Those were like candy to me. Then I chose to taste cake batter dip, which was made with Greek Yogurt. YUM, that was good! Then I chose to try TRASH DIP that had cream cheese, chili and some form a melted cheese. YUMMY. But they were just tastes! By the end of the night there were some BRISKET nachos being made. Well, there was my line. And I was going to cross it! And it was good. Chips, queso and Brisket! TRIPLE YUMMY! And won’t you know it within the hour of eating those my face got all itchy, my nose started running and I was a mess! And of course Ernie was right there in my face… THE NACHOS! argh, the probably VELVEETA cheese, although I did not inquire. But most party quesos in a crockpot consist of something along the lines of highly processed cheese such as velveeta. I still slept fine and woke up fine. Maybe a little more bloated feeling that I would have liked. Just a confirmation to stay on the WholeLIFE path! Stick with the clean eating and I’ll be fine. The good news is that YES I want to stay clean (sound like an addict much?) and I didn’t jump off the deep end and go bat shit crazy over junk! I think if I do indulge in treats they will be dark chocolate based or some sort of fruit sweetened muffin made with coconut flour or almond flour. Maybe some almond flour pancakes. But other than that, I don’t see myself diving into a banana split anytime soon.

I was back to eating my Whole30 plan of attack today. Even ventured out a little bit and made some Salmon Cakes! And my oh my they were tasty. I was limited on cooking and prep time so they were basic and they still turned out fabulous! Added some of my HOMEMADE PALEO MAYO that was leftover from the deviled eggs and BOOM I had a lovely lunch! Seriously, I could get crafty with these Salmon Cakes and I mostly likely will start soon!

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How’s that for a busy, fun, trial and error weekend? Good times! It’s just Monday but I am a ball of energy! Who says that? MONDAY and ENERGY?!? No freakin way! YES SIR! Go now, enjoy your day and BE FREAKIN AWESOME!

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Home Stretch

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It’s so close – Day 27 of the WHOLE30 and you know what? This train isn’t stopping! I still wish I had a chef to alleviate some of the burden that goes into it all but I’m not holding my breath on that one. The big challenge will be Birthday Cupcakes at my son’s birthday party this weekend! I think I’ll be fine since at this moment that doesn’t even sound good. But who knows by then. I should be fine.

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Whole30 Days 24-27
The weekends have become easier to manage. In the past I either skipped meals or lived on fruit and junk of some form but I’m managing well with 3 meals a day. It helped that I made chili this weekend. Yesterday was the first day I felt a nap was in order, I think I was just spent from my CrossFit workout the day before but who knows. My hormones are still changing so it’s been all sorts of chaos on my mental state. I wish that would go away ASAP!

Went to PF Changs for my baby boy’s birthday. Risky I know. I googled it of course and partakers of Whole30 suggested the Gluten Free, Steamed Salmon and Ginger. So that’s what I ordered, no sauces on anything. Of course the server looked at me funny and said well the Chicken Lettuce Wraps you ordered weren’t special, I said I know, those are for them, not me 😦 OH how I LOVE the lettuce wraps. They would have been fine if they weren’t cooked in a sauce that has rice wine and sugar :/

I patiently waited for my food as it was the last to come out. Took a few bites and it was delicious! Flavorful and I’m not a huge fan of salmon. All the veggies were steamed as well. I busted out my bottle of Coconut Aminos, YES I DID! and splashed some on my foods. I probably would have been fine without but it was good anyways. Not too bad, even watched the family all get dessert. Although I wish I could had a sample, I powered through. Got home, started prepping my Chili for dinner and I had to rush, RUN to the bathroom. Not sure if there was something in that Salmon or if it was just fish itself but I fear it wasn’t Whole30 compliant. I won’t ever know though and I’m not quitting or starting over based on that. I felt fine the rest of the day.

As you can see or NOT see, I haven’t been taking any GOOD pics of my meals but I’ll share my Chili Pic with you. It’s not impressive but the actual food was good.

Not the best pic, Chili with sweet potato, avocado on top. YUM!

Not the best pic, Chili with sweet potato, avocado on top. YUM!

1/28/13 Lunch – Chili, Spinach Salad, Broccoli, Kiwi

1/28/13 Lunch – Chili, Spinach Salad, Broccoli, Kiwi

Chili Ingredients:
2lbs grassfed ground beef (chili cut, Burgandy Beef has a less ground beef just for chili, good stuff)
2 cans tomato sauce
2 cans diced tomatoes
1/2 cup chicken broth
1 onion
1 garlic glove
1 sweet potato (cubed)
1 TBS cooking fat
Spices: cumin, salt, pepper, chili powder, cayenne, red chili flakes, cinnamon ( I have no measurement as I just pour to my liking. I like heavy on the spice.

Saute onions and garlic in cooking fat, ghee for me, until onions start getting soft. Add ground beef. Add spices. Cook through. All the while I have the tomato sauce, diced tomatoes and sweet potato warming up in my crockpot. You could do this all on stove as well. Once the ground beef is browned, dump into crockpot. Cook on high for 1-2 hours, check sweet potatoes. If they are soft, then you are good to go, If not let cook on low for another hour.

I would have added red, green and yellow peppers if I had them but I didn’t. It’s chili, add what you want. Turned out great! And sweet due to those sweet potatoes! Good stuff.

1/26/13 WOD
I was very sore walking into the BOOM Box Saturday morning. REALLY sore. My shoulders were dead, my hamstrings were dead and what was on the board: deadlifts and burpees!

Skill/Strength: 3 x 5 Deadlift @ 75% of 1RM
It’s been a LONG time since I’ve deadlifted. I think the last time is when I PR’d. And that was a while back now. So getting back to this lift was awkward but nice to do. 150lbs is my weight and overall I felt good. Had some small items to work on but didn’t lose all technique, thank goodness.

1/26/13 WOD

1/26/13 WOD

MetCon: 12.1! For those of you who don’t know, that was WOD 1 for the CrossFit Games Open last year. 7 minutes of Burpees! Oh the hell! We looked up our reps from last year and I got 74. Coach went around asking what our goals were for this time around and I said 75! Seriously. I’d be good with that. 3-2-1 GO! I was determined not to burn out too fast like I did last year. So I just went with the goal of “DON’T STOP”. Coaches were yelling out time left but it wasn’t really registering. I just thought this is the longest 7 minutes ever. I finally hit 75 reps and thought well shit I gotta keep going. Then I just said go and went H.A.M till I got to 90.

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Then I thought I was going to die but there was still 2 minutes left. I just kept going up and down, making all kinds of mad noises. Final: 112! WOOOOOO! I don’t know where that came from but I was all sorts of Happy. Made my day indeed! After I stopped rolling on the ground like a flailing weirdo, I sat up and said Whole30! Strict clean eating!

1/28/13 WOD
Still dead from the Burpees. My shoulders are TOAST! Today was nice and HUMID. 62° and HUMID! We aren’t used to this right now. So much better than FREEZING! I fear February will bring us SUPER COLD though. We need it to kill the buggies but I don’t like it!

Skill/Strength: 3 x 3 Back Squat @ 90% of 1RM
Yup that got heavy fast. My shoulder mobility sucked so bad holding on to the bar. UGH! My hips were dead too. I worked on my hip mobility after my first set and Coach noticed a big difference. I could feel it and knew then that I should have done both sides, but my right side is the painful side. Ah well. Got through the lifts ok. I’m not feeling explosive on the way back up. Hopefully that’s just a side effect of being smoked!

1/28/13 WOD

1/28/13 WOD

MetCon: 100 Double Unders, 75 HR Push Ups, 50 TTB, 25 Pull Ups. You have 5 minutes to complete each movement. If you finish early in your 5 minutes of one movement, you get to rest! Record time finished.
So we have 5 minutes to do 100 DUs, 5 minutes to do the Push Ups and so forth. A timed chipper I guess is best to describe it. I was already scare of DUs just because my shoulders are so tight, sore, etc. Shoulders go fast when they are already useless to you. Then PUSH UPS next. Not good! I finished DU’s in a little over 2 minutes, I can’t recall specific times but I know it was 2 something. It was a good rest till HR Push UPs. I struggled but managed to finish in a little over 4 minutes. Enough time to get handguards on for TTB, errr Knees to Elbow for me. I found my kip and got 10 in a row. Went back for another 10, then hit a wall. Only getting 5 at a time, then only 3, then 2. Finished under 4 minutes on this one though! Only 25 Pull Ups but it’s still alot in my book. Did 5, 5, 3, 2, 1, 2 and 1’d and 2’d it till the end. Finished in 4:20 I think, not sure, Final time (added up): 14:25.

There you have it folks. My weekend wrap up! Hope you all had an enjoyable weekend. It’s a whole new week. Make that change you are thinking about, stop thinking about it! And be Awesome all the while!

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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!!!!

Back To It – TAKE 22

Roll Film! Hahaha, well lets hope we get it right this time around. Ernie seems to be back on the Clean Eating Road which in turn helps me to be on the right path. Although teamwork does help out tremendously, it’s true it can sabotage you just as fast. When Ernie took a moment to hang up his hat, I just followed suit and hung mine up right next to his. And it’s also true I’ve been strong and stood on my own, all alone trying to eat clean and be better. I just found that it was much harder this time around. All in all let’s just pray that I/WE can be a little better. I know I can’t go 100% totally strict or I would die! But I like to get pretty close to that mark. I started off well yesterday by making a roast. I have dinner planned for tonight so let’s keep this ball rolling and make the whole week a week of good clean food!

Starting off at the BOOM Box this morning, even though I was tired, I was ready to put in some work to make up for my craptastic weekend. With that said I also knew I was in for it due to my craptastic eating!

Skill/Strength: 3 x 3 Deadlift @ 90% of 1 RM
This ends up at 166.5lbs for me. I worked up to 165 and did one set of 3 at that weight. Since I didn’t pass out or struggle too much I moved up to 170lbs and finished out at that. Although it wasn’t easy, it wasn’t super hard either. I’ve been stuck at a 1RM of 185lbs for quite some time now. I’m really looking forward to blowing the doors off that in the near future. Crossing fingers and toes!

10/22/12 WOD

MetCon: 5 rounds of 30 Walking Lunges followed by Sprint
Thank goodness it wasn’t weighted lunges or else I may still be lying in the driveway at the BOOM Box. Once we completed our lunges it was an all out sprint for an unknown designated distance. It was far enough and it was uphill 3 out of the 5 sprints! I really did try and push myself in those sprints and afterwards my legs were nothing but J-E-L-L-O! I was sucking wind big time but I knew that’s what I was in store for. I didn’t quit though. On my last sprint I could see the shadow of someone coming fast on me and I tried with all my might to not let him catch up I just couldn’t do it. Time: 7:43

Barbells For Boobs at the CrossFit Boom and #OccupyBoom
It’s almost here – the B4B event at the BOOM Box. This Saturday Oct 27th @ 6pm! The workout is GRACE (30 Clean & Jerks for time). Come one, come all! Watch, Participate, Eat! It will be all sorts of fun and you can come see what this kool-aid is all about. All ages, fitness levels, etc are welcome. Come support Barbells For Boobs and Mammograms in action. You don’t have to be a CrossFit junky in order to participate. You don’t even HAVE to participate. Heck I was only 2 months in when I signed up last year. I had no idea what to expect but I got to learn about this rock n roll foundation as well as watch and cheer on kids, survivors, newly diagnosed women, even a gentleman who had a prosthetic leg. It was AMAZEBALLS! Seriously come check it out and see what COMMUNITY is all about. So come out if you can and if you can’t but would like to donate then please click here. I’ve raised $40 of my $100 goal. It’d be great to even surpass teh $100 mark. Thank you in advance for your support and a Special Thank you Shelley and Rose for your recent contributions ツ

Post B4B will be #OccupyBoom where we will continue the fun and have teams go up against each in friendly competitions. More fun to be had and I’m sure a lot of hardcore insanity mixed with extreme silliness! Good people, Good food = AWESOMENESS. Let me know if you want to come and hang out!

That’s it for now folks. I had to rewrite this as somehow I manage to lose my original draft. Ah well. That’s MONDAY for ya. Let’s be AWESOME this week!

My sunshine is fading

As this month carries on, the sun stays with us a little less. I seriously get into a funk when the days begin to get shorter. I know I’m not whiny enough as it is, right? 😛 But soon enough it will be pitch black by 5:30pm and I’ll feel like I need to hibernate. It’s part of it, this happens every year and every year I look forward to those spring days when time springs forward. But for now I have to watch the sunshine fade away a little bit sooner each day. I feel less productive when the sun is not out till 9pm. That feeling has already crept in. Am I the only one that thinks this way? The upside is that I really want to go to bed earlier. Hopefully I’ll get some extra sleep!

This morning wasn’t hard to get up but my left eye was throbbing. Not sure from what but I considered staying home, unsure if the ache in my eyeball would disappear. Thank goodness it did by the time I got to the BOOM Box.

Skill/Strength: 5 x 3 Deadlift @ 85% of 1 RM = 155lbs actually 157.25 so we rounded down to 155. Warming up to this weight was smooth and easy. I jumped from 125lbs to 155lbs and I went from oh this is good to OH that was more than I anticipated. But it was only that first set that I felt that. The rest of the sets felt good. Coached chimed in saying I probably should have gone up to 160lbs then. I mean it wasn’t EASY but at the same time I didn’t realize that I probably should have pushed myself a little more and jumped up in weight. That’s where I don’t think forward enough. I should if I want to get better but I’m not wired that way to say, hhmm, maybe I should jump up that extra 5 pounds. Maybe because it’s 5am and my brain isn’t fully functioning. Hell my body surely isn’t fully functioning but I still feel good. I’m still moving some weight.

10/9/12 WOD

MetCon: 2 rounds of 2 minutes for 400m run 2 minutes KB swings, 1 minute rest
I seriously was thinking I will not make that 400m run in 2 minutes or less. IMPOSSIBLE. I suck at running, I suck at running more so in the cooler weather. But my first run I managed to complete in 1:45 (I THINK). It took me a minute to gain my composure and time was already ticking into my KB Swing timeframe. I knew I would have to hold on to that kettle bell the whole time and I I was doing good, 20 seconds to go and I had to let it go or drop it on my foot so I stopped for a couple of seconds but got back going to get an extra few reps. 62 reps for that first 2 minutes. The 1 minute rest was SHORT then it was back to the run. I kept telling myself you gotta make 2 minutes, you gotta make 2 minutes. I have no relevance of time when running, it always feels like forever but I managed to make it back in 1:55! But that didn’t give me much time to catch my breath. I didn’t start KB swings right away, maybe 20 seconds into my 2 minutes. This time I stopped a few times. Only getting 62. In the picture above my flash got in the way. And I was too unobservant at the time to notice. So total was 114, not 11 😀

The 21-Day Sugar Detox Days 8 & 9
Let’s just say I’m surviving. Moods are fine despite it being that time of the month… TMI? Eh who cares! But it explains the blah attitude. Better than angry attitude. I think overall I’m dealing well. Maybe all that weekend binging helped! Who knows. I keep neglecting to add that extra fat that I know I need in my meals, so I did add some avocado to my eggs and bacon this morning and wow I’m full. It wasn’t even a lot. Keep on keepin on… one day at a time.

That’s all for my Tuesday report. Also don’t forget I’m raising money for Barbells For Boobs. Please support this great cause. The link is in the sidebar to the right if you would like to donate. Thanks y’all and dont forget to BE AWESOME!

I might be the Walking Dead

Or I felt like it this morning. I was running on little sleep, no energy and some tight/sore/fatigued muscles. There was this running thought that I couldn’t leave Andrea (Boom Box Buddy) hanging. And because of her, not me, I rolled out of bed with every ache and pain screaming at me to go back to bed! In the end the WORKOUT always wins and I always feel better so it’s not a bad thing. I just wish I could be more chipper at 4:30 in the A.M.

Skill/Strength: Kettlebell Split Lunges 3 x 10 Working UP to As Heavy As Possible. If you recall I was just recently introduced to the Split Lunge and it really hits your gluteus maximus so I’m scared for what tomorrow brings. This time around it wasn’t AS difficult because we had weight in our hand vs. weight on our shoulders but it still wasn’t easy!

Kettle Bell Split Squat – Wish this was me but it is not :/

I picked up the 1/2 Pood KBs and mentally said these are heavy. They aren’t really but I still opted to start out with 15lb dumbbells. Woooo a whole 3lbs lighter. I’m dumb sometimes. But it was an easier transition to the awkward KBs which I completed just fine. It was time for our 3rd set and I jumped up to 1 POOD (35lbs) in each hand and that was a shocker! They got heavy fast and my grip was hurting. I did 5 on each leg before I wussed out and went back to the 1/2 pood to finish it out. I was struggling BAD!

9/25/12 WOD

MetCon: 5 rounds of 12 Inch Worms in Place, 3 Deadlift (140lbs), 6 Bar Facing Burpees. It’s been a joke in our BOX about having a WOD with Inch Worms because for some reason INCH WORMS are disliked by a majority of the folks. I however don’t mind them really. Maybe because I have short limbs. I really don’t know for certain, but they don’t bother me so much. So it was kind of funny when I saw that this movement was in the WOD. I will say they are a pain in the ass after you’ve done about 40 or so! RX for the Deadlift was 185 (my 1RM) and Coach T(ravis) suggested 140lbs so I went with that. Besides letting burpees get into my head for rounds 3 and 4, this WOD was kind of good. At least I felt good in the IT HURTS REALLY BAD BUT I DID ALL KINDS OF WORK sense of things. And like I said I was dragging. I felt super WEAK the whole morning. I was sweating more than usual and could feel the fatigue in every inch of my body. I fought through and finished at 10:36.

So happy tomorrow is a REST DAY! I need it!!! I hope you all get in some good rest days as well. I’ve learned the HARD WAY, you must schedule some R&R or your body will quit on you! And you will lose in the end. When I say R&R I mean Rest and RECOVERY. You gotta moblilize and still move but not at an intense speed. Give some love to your muscles and joints! See you on Thursday unless something awesome and magical happens that I need to report on mañana! BEEEE AAWWEESSOOOMMEE!

it is what it is

Holy moly… After yesterdays fatigue on the good ol’ TRICEPS I thought they would be dead but they were not. It’s my chest and rotator cuffs (maybe) that are FRIED. Which in turn probably hindered me this morning at the BOOM Box.

Our scheduled programming was … drum roll please … CROSSFIT TOTAL! I recall sometime in my early days of CrossFit that I did this once. I could not find it written down or blogged anywhere. And I can’t recall for the life of me what I did. Today however was loud and clear. I had high hopes and left with disappointment then came to terms with it and hope that in 8 weeks when we do this again that I’ll have higher numbers.

8/31/12 WOD

For all my lovely readers who don’t know what CFT is then I’ll explain. You do 1 Rep Max of Back Squat, Press and Deadlift. You get 3 attempts at each movement to get the biggest lift. At the end you add up your lifts and voila, whatever number you have is your CrossFit Total.

With each movement we started out with a solid warm up at lighter weights. I have been struggling with Back Squat recently and decided to do my 1st attempt 135lbs which lower than my current PR. My 2nd attempt was at 145lbs (current PR) and I used a weight belt which was wonderful! I felt really good at 145lbs. So I jumped to 155 for my 3rd attempt. Got down to the bottom and gave everything I had to get up but couldn’t do it.

With Press I was feeling a 5lb PR was on it’s way and boy oh boy was I wrong. I didn’t eve get to my current PR which was really lame-o. I had trouble with getting my breathing timed right with the press. 65 seemed simple. 70 was HARD today.

We finish with Deadlift. Dude I’ve been stuck at 185 Deadlift for what seems like FOREVER! Today was going to be the day to break it. But NOOOOO! 195 was not budging. I guess my LIES to myself aren’t good enough yet. But they will be and I will finally move some weight DAMN IT!

With all of that said and explained, KNOW this isn’t a poor poor petri session. This is a I GET it and I MISSED it today but I’m NOT giving up or throwing in the towel or even settling for being subpar. Just gotta move on and work harder!

I will say I witnessed and have been reading FB posts of other BOOM Box ladies AND they are killing it! PR Factory at the BOOM! Even though I’m a little envious, I’m super proud of them all! Way to go LADIES, and MEN too if you are crushing it. I can tell you it’s truly amazing to see the progress in everyone and I hope to find some strength from that!

It’s the weekend y’all! Football and REST for us. Go ARLINGTON THUNDER! Yay for 3 DAY WEEKENDS! If you’re local…. BOOM BOX COMMUNITY WOD 9am MONDAY!!!!!! COME OUT and PLAY with US! and BE so AWESOME that it makes others sick!