Done Deal – WODAPALOOZA

It’s been over a year since my last CrossFit Competition. Although I have enjoyed competing, I have slacked off so much that competitions now intimidate me. Mostly because I can’t do Pull Ups. Don’t get me wrong there a still a lot of things I can not do, but PULL UPS are my enemy. And with most competitions you don’t find out the WODs until a week of or even just a couple of days before the actual comp. What if I spend the money and then find out Pull Ups are in the workout! DOH! I’d be so mad and sad!

I’d been toying with the idea of signing up for WODAPALOOZA for a while knowing the comp was in December and KNOWING there would not be PULL UPS! But I was wishy washy about committing. Then, I was approached by some BOOMmates asking if I wanted to be part of a team. Well, Well, Well… this was a much better idea! Team effort tends to take some of the stress off the brain which is nice. Until I start thinking “what if I’m the weak link?” Too much thinking on my part, I know! So sign ups were yesterday and I’m IN! Let’s do this thing! It’s a DONE DEAL.

This competition will hopefully be the added touch to keeping me in gear. I can’t be slacking now! I have a TEAM that I can’t let down.

Speaking of slacking. Monday night I ate poorly and stayed up too late watching the darn Texas Rangers LOSE. With that said 4 a.m. rolled around way too fast and I just slept through the 5 a.m. WOD. It consisted of Thrusters and Burpees. My wrist was still achy from all of those OHS anyways, so it was probably a good thing I didn’t push my luck.

This morning I almost slept through my alarms again! But when I realized I had hit snooze too many times, I jumped out of bed and got to it.

Midline: 30 Toes 2 Bar
Yup still struggling with these. Coach T had us work on them then move to the GHD if we didn’t have solid T2B. Fun, Fun!

Strength: Deadlifts 3×5@75%+5lbs, Push Sled 100ft after each round
Oh HOLY CRAP I still am banging my head for pulling that PR a few weeks ago. Today’s Deadlifts were soooo heavy and my hands hurt soooo bad. Then add a Sled Push and it was just miserable. I was dragging ass and I was the last one to finish up.

10/2/13 WOD

MetCon: 4 rounds of 1 min each Double Unders, Pull Ups, Shoulder to Overhead 135/95
Yeah you think it sounds easy. But let me tell you it was tough. We didn’t have a “rest” station in there so we didn’t have time to write numbers on the board. We kept a continuous count and good luck trying to remember what you got each round for each movement. I busted about 60 DUs in the first round and probably hit around 50 the rest of the rounds. Thank goodness for DUs cause my score would have been way low otherwise. As far as Pull Ups went, I did alright which is better than SUCKfest. I guess I am getting a lil’ better. It was STOH that was hard. RX was 95lbs but I went for 85lbs knowing I’d be smoked. And 85lbs was freaking heavier. My wrist, palm, thumb are still achy from Monday. I really didn’t like having the bar in a resting rack position. I averaged around 6 reps per round except the first round where I got 10. Final: 261 reps.

Barbells For Boobs
Barbells for Boobs is a wonderful organization that helps to SAVE lives through the early detection of breast cancer, regardless of one’s age, gender or ability to pay. Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.

Why I support Barbells for Boobs?

This will be my third year to rock out Amazing Grace. After attending an event in 2011 with my CrossFit Boom boxmates,I was hooked on this group. I met so many amazing supporters and survivors on their Pink Bra Tour that drove them through Belton, TX. At the time, the organizers probably weren’t even sure this tiny town in Texas would be the best idea but I think us Texans blew their doors off. I stand behind this cause and I have enjoyed and continue to enjoy the CrossFit Community that comes together in order to help out the Barbells for Boobs team.

How Can You HELP?

You can help by making a donation of any amount, but every $80 provides ONE mammogram to someone in need. Help me support my CrossFit Boom team, “BOOM FOR BOOBS”, by making a donation. The process is fast, easy, and secure. I truly appreciate any support you can provide. It will benefit a great cause! Click here: HELP SAVE BOOBIES!

If you can’t make a donation at this point, help me reach my goal by sharing this page on Facebook and Twitter!

The End
And that’s all I got folks for this beautiful HUMP DAY! Go out and make it great. Get moving, eat clean, and drink your water! Also, CrossFit Boom’s FREE Community WOD this Saturday is at MARTIN HIGH SCHOOL a 9 a.m. Come on out and have some fun.

Grrrrr, WALL BALLS

Oh if you know me at all you know I have a great dislike for those darn wall balls, but I’ll get to those in a bit. Right now, I’m on Day 9 of my Work Weight Loss Challenge. I’m probably gonna try to stay off the scale until Day 30 and that will just to kind of gauge where one month has brought me. Overall I’ve done marvelous. I had one poor showing for dinner on Saturday but really that’s the worst I got and it wasn’t that bad! But boy was I craving SUGAR. I’m still having those sugar cravings but I keep telling myself it’s not worth it. So far that’s working just fine. Just STAY THE COURSE. 51 days to go!

I can already feel the snugness in my clothes slowly disappearing. Thank goodness, because I really didn’t want to have to buy BIGGER clothes because of my expanding waistline. I know for a lot of us that’s where the line gets drawn. But some of us just go out and buy those new clothes and just throw your hands up. The battle of the bulge wins! It doesn’t have to be that way. Clean eating and a little bit of movement will do wonders. All you have to do is take the steps to a better healthier you. For me I pretty much go cold turkey. But I know that’s not something everyone can do. So take those steps. Big or small! Below I’ve listed some things you can do to start the process. Please NOTE, I am not a Dr. or professional. And also know these are just baby steps which are better than NO STEPS at all!

1. Cut out sugary and diet drinks – sodas, sweet tea, diet sodas, other diet beverages. Boy I know that’s a hard one for some folks. Why the diet? There’s no calories. Well my friends, those diet drinks are still made of chemicals that are NO GOOD for your body. And to top it off the “fake” sugar still triggers the same response to your body and brain as if there is real sugar in your system. But in fact there is not SUGAR in your system. This starts a whole new bad reaction in your body.

After about a week of letting go of those drinks, you should be feeling ok about the whole situation. Please note that FRUIT JUICE is alright but only once a day or better yet, once a week.

2. Cut out Fried Foods. Let go of those deep fried yummies. Replace them with baked versions. I know it’s not the same but it’s not about being the same. It’s about taking changes to be a better you. Eventually, your taste buds change and you will appreciate food differently.

3. Try new vegetables. Have you ever had Cauliflower Mash? Or roasted Broccoli? How about Spaghetti Squash? These are all foods that you may not have tried, but should at least give them a whirl. These veggies cooked different ways provide nutrients you wouldn’t get from french fries or deep fried veggies.

4. Get moving. Take short walks around your block if you’re new to being active. Or try a new sport if you’ve just become complacent in your everyday activities. It’s important to get that blood flowing and those muscles working. Although I do enjoy CrossFit, you can find that NO EQUIPMENT is necessary to get fit. Body movements such as squats, lunges, push ups will do wonders.

5. Sleep. Proper rest is KEY to becoming healthier. Hopefully with eliminating foods and getting some exercise sleep will come more quickly but it may take some time. Make it a priority to get proper rest. This gives your body time to take care of it’s self.

Those are just 5 simple things. There a plenty more tips and suggestions but I don’t want to overwhelm you. If you’re starting from ground zero or trying to nudge that friend or family member into better health, just do something positive. You can see it’s not that hard. Remember we are grown. We make these choices. Make choices to feel good about you.

Since I mixed up the blog today, I’ll be short and sweet with my recaps.

9/20/13 WOD
MOBILITY: Calves, IT bands
Hurts so good! I never do enough mobility. So it’s nice to dedicate during class time.

Sprints: 3×400 m sprints (record times) If it’s raining we will row.
So thankful for RAIN. Rowing is much better and I need the practice. Unfortunately I only rowed well for the first 200m of each 400m, then I fell apart. I started of with great 500m pacing around 1:50 but by 250m I would be at 2:06, 2:19 and who knows. I think I averaged around a 1:40 400m. For some reason I left that out of the picture on the whiteboard

9/20/13 WOD

MetCon: 10 Rounds of 20 Sit Ups, 20 DU
Cakewalk! WRONG! After 5 rounds, I’m pretty sure I was somewhere right past the 5 minute mark. I’m thinking WOOOO, I got this. But right after 5 rounds, I started slowing down on those Sit Ups and messing up on DUs. Oh how it pained me to mess on DUs so much. It’s only 20. But fatigue does set in. Time: 12:36

9/23/13 WOD
I didn’t get any good sleep Sunday night so I totally missed the 5 a.m. My guilty conscience got to me so I HAD to show up to one of the evening classes.

Warm-up: 400 m run and 30 TTB
Run. Meh. Toes To Bar for 30. Double Meh. For me, it was 30 GHD sit ups.

Strength: in 12 minutes find 1RM Front Squat
I had just PR’d my Front Squat not too long ago, so I wasn’t sure if it was in the cards today. And 12 minutes is not long at all! WTH? Let the work begin. I was feeling extraordinarily good doing these. Front Squat is not by best lift. But today everything was feeling good. By the end everything was tired. And that was in just 12 short minutes. Good news is that I got a 10lb PR. 155lbs suckas! Wooooo! I’m a PR MACHINE, well lately I am. Not always!

9/23/13 WOD

MetCon: TEAM 15 min AMRAP 3 Rope Climbs 12 Push-press (185, 125) no rack Teams of 3. One person going at a time.
Rope Climbs are a NO GO for me. So 6 ring rows were in my future. We decided to each do 1 rope climb/6 ring rows and then move onto 4 Push Press each. This worked out really nicely. And when Darrin, our only team member doing rope climbs just couldn’t go anymore he moved on to Ring Rows. The only down time we really had was the transition between our two guys, Andy and Darrin, on the Push Press. Even though this workout was intense we each got a little break since only one person could do the work. I worked at 85lbs because I just barely 3RM at 95lbs the other day. Final: 10 rounds, 18 ring rows + 1 Push Press. 15 minutes flew by!

9/24/13 WOD
Warm-up: 100 ft yoke push, 50 hollow rocks
Nothing like a yoke push to wake you up in the morning. That gets the blood rushing and really widens those eyes. The Hollow Rocks are miserable since I’m still sore from all those Sit Ups on Friday.

Skill: 3 Snatch positions top down
I am always in need of good mechanics. And as long as it’s not Squat Snatching I’m GREAT! Add the squat and I’m a mess. So frustrating!

MetCon: 60 Wall Balls in the black (20/14), 50 Pullups, 40 Barbell Burpess, 30 Snatch (75,45)
I’ve said this before and I’m more than happy to say it again: WALL BALLS CAN SUCK IT! Oh my goodness, it’s been a while since we have done these ugly lil monsters. And my butt was not ready for them. There was just sadness all around me when I was only 10 in and ready to die. 50 to go. It was slow and miserable. I just don’t know when or how I will ever find peace with this movement. I knew I moved slow but I didn’t look at the clock to see when I finished. Probably for the best. 50 Pull Ups. Now this is where I typically drag ass. I can rest for minutes before getting on that bar. Maybe my anger from the Wall Balls helped fuel me me to knock out 50 reps. There weren’t awesome but I chipped away better than I have known myself to do. Then came the burpees and right around 10 something cramped in my back BUT only when I was jumping left over the barbell. It finally went away but it slowed me down mentally, because I’m a big baby, for a little bit. It was like I was in molasses doing those damn burpees. Finally to snatch. I thought I will do 5 sets of 6. It was a good idea for the first 2 sets. Then I dropped to sets of 3. I just didn’t have any PUSH in me to fight through so I was taking a lot of time between sets. Ah well. Time: 21:16

9/24/13 WOD

Barbells For Boobs
Y’all know the drill. I love B4B. I have met the people B4B helps. I have met the community that comes out to help. They are a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Their aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.

It’s a good cause and I’m participating in BOOM for BOOBS at my CrossFit Box, CrossFit BOOM. I have set up my fundraising page over at B4B and am asking for you to donate to the cause. It doesn’t have to be much. $1 would help just as much as $20 would. If you are unable to help out this year, I get it. There’s lots of people asking for money for all sorts of things. But do know, this is an organization that works for those who get left out. They work hard and bring a great time on their Pink Bra Tour. So donate if you can or share me to friends and companies that are looking to help out. I have a $100 goal, but more than happy to go above and beyond. You can go here: HELP SAVE BOOBIES! Thanks!

The End!
Ya, that was a doozy today folks. It’s only Tuesday too! Argghhh! Well chip away at the day. Make a change in your life. Drink more water, get active, eat clean. But above all BE AWESOME!

Running on Fumes

Ok, not physically running, because I despise running, but I didn’t get the good sleep I was hoping for and I’m exhausted! Two nights in a row now. 4 hours of sleep each night. Not good! I didn’t have a good dinner either So that’s a double whammy for me.

Needless to say, I rolled my lardo butt out of bed and slept walked right into the BOOM Box. In the end, I’m glad I went but I really probably could have used the sleep more.

9/5/13 WOD
WarmUp: Sled drag around building + tire flip mechanics
Whew, that sled drag only had a 35lb plate on it, probably making it 50lbs or so and it about took me out. My calves were going to burst. The tire flip I have done, but this morning it was a struggle. My whole body was still in wake up mode and not wanting to cooperate! But flipping heavy ass tires always makes me feel like I can do anything!

Strength: DL 3×5@75%
Gosh darn it for drinking PR juice two weekends ago. The downside of hitting big PRs is that your percentages go up. I mean it’s well and grand that I can now Deadlift 245lbs but 75% is 185lbs and well this morning it was freaking heavy. I struggled. My hands hated me and I was not a happy camper. Coach T was reassuring that yes it does suck but in time I will not struggle so much. Plus have I told y’all I’m really really tired?

9/5/13 WOD

MetCon: 12 min AMRAP of 10 Squat Snatch 95/65 and 30 DU (mod is 12 burpees)
SQUAT SNATCH! HOLY HECKOLA! The weight I can do. But stringing them together was not something I was looking forward to. Snatch is already awkward. Then adding the squat and trying to hold onto the bar for multiple reps. Didn’t work out so well for me. And my first round was horrible. I was in my head swimming lazily. Started, got the bar up, put the bar down and starred at the bar. I didn’t want to do rep 2. After taking forever, or what seemed like forever. Maybe over 2 minutes, I finally finished 10 reps. Onto DUs. My lifesaver. But not for round 1. Crap. I lost my double unders. I was so out of it, I couldn’t do more than 3 or 4 in a row. What is wrong with me? Sleep deprivation. I looked at the clock and it was just over 4 minutes and I thought wow I’m not doing very well. I willed my resistant brain and body to try harder. And it worked a little bit. I strung 3 reps in a row for 6 reps, then 2s then 1s. UGH. Got back to DUs and low and behold they came back. My wrists and feet were communicating again and 30 went by unbroken. I know the time was close to 8 minutes. Round 2 was a smidge better than round 1. I was tired for round 3 but I had to finish it! Had a hard time stringing the Squat Snatch again, but instead of dropping the bar and walking in circles, I’d drop the bar. Stop the bounce. Regrip. Go. Overall Coach T said my form was good the whole way through. Thank goodness! This lift is a weakness! Got to DUs. Was on a roll up to 22 reps. Finished it out with time to spare. I only pushed out 2 Squat Snatches into the 4th round. I was beat! Finished! Broken! Final: 3 rounds 2 reps RX

BARBELLS FOR BOOBS FUNDRAISING
It’s that time of year again for the Pink Bra Tour and the big fundraising push put on by Barbells for Boobs. Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere.

For all you new folks, let me give you a brief breakdown of my B4B experience. I was completely new to CrossFit. Only a month in and CrossFit Boom owner/coach’s former box, CrossFit Centex, was hosting this Barbells For Boobs event. Of course the name made me giggle, but with Coach’s encouragement, it sounded like fun. We took a little road trip to Belton, TX about 3 hours south of us in the DFW area. We showed up to a pinkalooza fest, including ourselves decked out in all pink. I was excited and nervous. I knew we would be working out but I didn’t know how it was going to go down. There were so many people, and all of them soooo nice and so encouraging. We did a big group warm-up and then went over the workout – GRACE. 30 reps of Ground to Overhead as fast as possible. I knew how to clean and jerk BARELY and thank goodness I wasn’t the first heat so I got to spectate for a minute. What I witnessed in regards to community, dedication and spirit was beyond belief. There were all walks of life present – young, old, fit, newbies like me and SURVIVORS. Their stories were tremendous. The support was overwhelming. Never in my life would I have pictured WORKING OUT as a community outreach. Sure people do 5ks and walks, so it’s not inconceivable but this was so much more to me.

Even the pets got their pink on! 2011 B4B

When it came time for my heat, I was piss my pants scared. Then I was calm, like I got this, then scared again. My overachiever self debated with Coach on weight and we picked 75lbs. That was a doable weight but I only got a few reps in. I had the best judge though. She was super encouraging and a great cheerleader, but I had to drop to 65lbs. Once I did that I felt a lot better even though I still struggled so much. My form went south and I was melting. In the end I finished around 5:30 and was proud I even participated. I don’t think I left the workout area after I finished except to get some food and water. I stayed there and cheered on and cheered on my fellow boxmates and complete strangers. I’ll never forget that event. That day, well over $10,000 was donated to B4B. It was awesomeness!

2011 Boom Box Crew B4B

The next year the BOOM Box held it’s own event and I bugged everyone on here and everywhere to donate monies to the cause. And was happy to raise $100 towards our Boom Box team. This year I’m at it again. We plan on having our own B4B event October 12, 2013 at the Boom Box. My goal again is $100 but I’d be over the moon to raise more. If you can help, are able to help or know of people or businesses that would like to help then please click/share my fundraising page: HELP SAVE BOOBIES. There is also a link in the right side column that will take you there. Just click the B4B image.

I’d also like to invite you out to spectate OR even participate. Even if you don’t CrossFit you can still do the workout. It will be scaled to your level of fitness. It’s a great cause and it will be a lot of fun!

Thanks in advance for any and all support!

And that wraps up my Thursday for this week. Besides lack of sleep, I’m chugging along just fine. I need to prepare mentally for the weekend. At least try for an 80/20 in the eating department. We’ll see. And that’s all for now. Not sure I’ll be waking up for the 5a.m. tomorrow but I’m gonna try! Have a beautiful day and as always BE FREAKIN AWESOME.

Bread does a Body Bad

It’s true even though I love the bread along with the rest of America. I always have been a bread and pastry junky. When I first went Paleo and was 100% committed I cut it all out. I lost weight, felt great and was doing just fine but those little mental temptations would get me and I’d struggle to get back on track. Needless to say if you know what’s going on with me you KNOW I’m not eating all the awesomely the past few months. I still manage to get good breakfasts and good lunches. It’s the dinners and weekends that sometimes are off … and sometimes WAY OFF.

Yesterday was one of those OFF days and this morning I could feel it in every joint. My wrists, my ankles, my shoulders. Those were the worst. I can honestly say when I go off the rails it physically pains me. And my brain is foggier than normal.

I’m not trying to sell you a book or make you dive into CrossFit. I’m telling you from real day to day experience that BREAD, WHEAT, GRAINS = HURT. Processed food generally = HURT and when I eat enough of it, I just deal with it and unfortunately you allow yourself to get used to feeling like crap. And I never realized they hurt me until I cut everything out and did a reboot. Clearly, the reboot was not a PERMANENT in my situation but I have had many phases of eating clean and cutting out the junk. And it never fails that the BREAD gets me. I’m not so bad with the dairy. I’m not so bad with some grains like RICE. It is clear without a doubt that anything with wheat will get me. It sucks. Sure I can splurge and love every bite, but I pay for it. Yes life is short and we all should enjoy it. But shouldn’t we also enjoy it pain free? I think so. Life can be enjoyable without BREADS. I promise it can. I just have to keep reminding myself that it’s true!

But enough of my BREAD is BAD for you. I know you just want to know my success and failures at the BOOM Box! Right?!? Hahah!

Community WOD 8/24/13
Ya, I’ve been hesitant lately because so many of the Community get togethers involve running! And teams! I don’t mind teams at all. But I do mind running and being on a team. I’m sure to let EVERYONE down. And it doesn’t motivate me to push harder in the running dept. The team just loses ground due to my loserness. But this past Saturday there was Deadlifts and Yoke Pushes. There was a little bit of UH OH in me because we had 30 minutes to get As HEAVY as POSSIBLE. Well I wasn’t mentally prepared to go HEAVY. Coach is talking 1RM PRs. I’m thinking 185lbs for 5 reps felt super heavy not too long ago. So we had 30 minutes to work. As long as we were doing more than 1 rep, we could continue moving up in weight. But once we got to singles we had to AS A TEAM push the YOKE a long ass way. I’m sure it was less than 100 yds but it was still far and we sprinted that thing across. I was smoked. But we still had more time to do Deadlifts. Due to some mental fatigue, I accidentally pulled 235lbs off the ground “thinking” I was only pulling 225lbs, which is my current 1RM. Well HOT DAMN, new PR! And I still had more in me, I think, after the YOKE, ugh I hope so. Guess what? I had another 10 lb PR. 245lbs! I did try at 250 but I was out of it mentally for sure by then. 250lbs could have been only 200 and I still probably wouldn’t have been able to pull it. I’m happy with a 20lb PR though! Woooo!

8/26/13 WOD
Strength: Back squats 5@60% 3@70% 2@80% 2@90% 1@95%
No I didn’t make it to the 5am class. Boooo! First day of school for my kiddos and well my BODY was not moving from the bed. It is what it is! I did manage to get myself to the 7pm though and I was feeling great with the squats. Really great!

8/26/13 WOD

MetCon: 3 rounds 1 min max reps Air-squats, Ring Dips, Strict Pull Ups, NO REST. Then 100 hollow rocks
Then we have the MetCon and all the greatness fades away into holy crap this is gonna suck. Thank the baby Jesus that Air Squats were in there or my total reps would probably be 10. Ok maybe 12. My only hope to get a decent number in the next 9 minutes was to absolutely KILL the air squats. Because my Ring Dips are puny and my STRICT PULL UPs are worse than ever! I think the most Pull Ups I completed (with bands) was like 4. Granted the Pull Ups were the 3rd minute, so I was smoked from Ring Dips but I didn’t manage to do hundreds of those. I probably hit 20, 15 and 12 .. and that’s guessing because 2 days later I really can’t remember. Total Reps: 172. Once we regained some composure, we had to do 100 Hollow Rocks. I typically don’t mind these but today they were no fun. At about 80, I was cramping on my side. It felt like I cracked a RIB and of course I had to act like I actually did crack a rib. It was painful. The next 20 were miserable. I was miserable. The End!

8/28/13 WOD
And I made the earlybird class. Go me!
Skill: Pistols/Handstand Push Ups 20 minutes
But it’s a no go on Pistols and HSPU. But I put in enough work to already be drenched in sweat. ONE DAY. A day where I’m a little less fluffy for the HSPU but ONE DAY soon!

MetCon: 10 rounds of 30 Double Unders and 8 Power Cleans 115/80 Time Cap: 20 minutes
You ever walk into a WOD knowing that this is your bag? You got this! Superpowers and Fave Barbell movement. I’m in. This is easy! Ya, not so EASY today for me. Maybe it was the pizza at lunch or maybe it was the Chic-fil-a for dinner. Ya I’m pretty sure it was both! And the 5 hours of sleep I had. Go ME!

8/28/13 WOD

I started off strong with DUs. Then moved to Cleans and I’m thinking I’ll go UNBROKEN as long as I can until I got to 4, then I dropped the bar, rested and finished the other 4. DUs still ok for round 2 and I chugged along the same on the Cleans. It all became foggy and breathless for me after that. Somewhere between round 2 and round 8, I started doing 10 Power Cleans! I only realize this cause Coach asked me where I was at while I was hunched over, hands on knees and dying. I said I have 6 reps completed for the Cleans and he says 2 to go? And I say no 4. And he says out of 8? And I GO OH SHIT I’ve been doing 10 reps. So I have no clue where I went astray but for round 8, 9, 10 I KNOW I only did the 8 reps. Also toward the end I found some consistency in my DUs, which I needed badly. Time: MUCH LONGER THAN I MENTALLY anticipated: 17:50 RX

Lesson of the Day: Don’t eat a spicy chicken sandwich with pepperjack cheese, large fries and large sweet tea 6 hours before you have to do a 10round WOD with Double Unders and Power Cleans!

This was my first 5am for this week. Monday was lazy andTues/Thurs don’t go LIVE for 5am till next week. It’s been a nice baby stepped process for me to get back to the grind. Hopefully next week, I’ll be able to feel comfortable at getting up so early regularly.

It’s HUMP Day and I think from here on till forever I will always have the Geico Camel Hump Day Commerical in my head. Have a super duper Wednesday and don’t forget to be AWESOME!

The Early Birds Can Have Their Worms!

Last week I had planned to get back up and at ’em for the morning workouts but that failed. This week it’s a must that I start moving to the A.M. classes. My oldest has football that is interfering with the 5 a.m. time slot so I opted for the 6 a.m., taking this as a baby step before I hit the EARLY morning WODs next week when school starts.

And boy oh boy did it SUCK! I don’t want to be an early bird anymore. I want to be an ~~night~~ evening owl. I don’t know how I managed to get up so early for over 2 years. In the few short months I switched over to evening classes, I have become spoiled. There are good things for getting up so early, I guess, for example my workout is DONE. But I think right now that’s the only thing going for me Seriously, it’s better all around. The boys are going to be busy in the evenings and it will be too hard to juggle workouts around their schedules. And until I can become a stay at home mom, the 5 a.m class is just going to have to do. FOREVER!

So I did manage to stuff my face with all bad things and managed to avoid any real activity in regards to being fit. I cheered on my Boom Boxmates at Europa, so if that counts as a workout I’ll take it! No? It doesn’t? Damn it! I don’t even think I broke a sweat the whole weekend.

8/19/13 WOD
This morning was a different story. I was paying for all my food sins. Add the early morning groggy and I was just a HOT MESS!

Strength: Back Squats 5@65% 5@70% 5@75% 5@80%
I wasn’t too sure how the squats would go. Sometimes, on a Monday at 7 p.m., I think the bar is soooo heavy. So at 6 a.m. will it feel even heavier? Fortunately it wasn’t too bad. Worked my way up to 110lbs, 115lbs, 125lbs and 130lbs. And I felt fine!

8/19/13 WOD

MetCon: Fight Gone Bad – 3 rounds; complete as many reps as possible in 1 minute of: Burpees, KB swings (Russian) 70/53, Double Unders, Push Press (95, 65), Row for calories and Rest.
Oy vay! Was I ready for such misery? I think not! But I have no choice. And I was going RX. This is where the bad eating all weekend was going to show up. Burpees! I knew in my head I wasn’t going to kill myself with burpees. Got 16 my first round. and dropped to 12 reps the next two rounds. The Kettle Bell felt super heavy at 53lbs and I was struggling to hold on to that damn thing but managed to get 15-20 reps each round. I just couldn’t will myself to hold on for the whole minute and took way too much rest. Moved on to DUs and couldn’t get them going. Oh I was mad. The one thing I can get reps on and I’m failing miserably. Finally after 30 seconds in, I got some rhythm. Managed to do better on the following rounds. Then it was on to Push Press. I know I knocked out 10 reps easy, then slowed down a lot. On the rower I averaged about 10 calories each round. My rounds were close… 80 something, 90 something and 80 something. Final: 262 reps RX

I survived! We’ll see if how well tomorrow goes. Happy Monday folks! It’s a great day to start something new. So go ahead and do it already! What are you waiting for? It will only make you more AWESOME!

Squirrel

I finally beginning to like where I’m at right now. The brain fog is clearing and energy levels are up. And I’m so excited for feeling great that I want to share everything with y’all but it’s not cohesive (cause I’m scatterbrained) and I don’t know where to start!

Reading other blogs, catching up on favorite sites, reading new articles about health and fitness are exciting again. When I’m poor poor petri, sometimes diving into all of that is more depressing and it’s easier to just ignore, ignore and ignore. Why? Because then I don’t have to feel bad about myself for being a loser. It does the opposite of motivating. But when I’m feeling good, I’m FEELING GOOD! Everything is exciting again. The light is ON! So I know that I’m probably annoying to those sitting on the couch. Those putting it off till tomorrow or MONDAY cause they messed up yesterday. And annoying I will be. Cause maybe one of you sitting on the sidelines will have that AHA moment. And if it’s just ONE then I’m okay with that. And maybe those of you already doing work but getting tired will find some new hope or outlook. And then maybe some of you just LOVE me so much you just read to read!

Where to start on all my randomness.. how about… Who watched Extreme Weight Loss last night? Mike was insanely awesome. One of the BEST participants ever. I wanna be like Mike. He got to 10% body fat! He did the work and didn’t complain or make excuses. Sure it’s not DRAMA made for TV but it was good to see someone go in focused like that and KILL it.

Also, on one of the morning shows here in DFW, a radio host proclaimed her goal of destroying CrossFit! Really? She says it ruins marriages and wanted people to call in to tell how it did ruin their marriage. Only two of the callers said it put a strain on the marriage and the other few could only proclaim it’s AWESOMENESS. If I were a caller-in kind of gal I would have probably chewed her butt out. I mean seriously? Someone having a passion for being healthy is ruining marriages. There is something much deeper than CrossFit ruining that marriage if it’s being destroyed in any sense. I know more married people and couples that do CrossFit together than anyone who is losing their relationship because of it. Totally crazy. I just have no other words.

This article is great: 3 Reasons to Get Upset About CrossFit

I also came across this Catalyst article encouraging women to lift. Some of it’s not me but I get where it could encourage women to start on it already: 10 Things New Women Weightlifters Should Know

Speaking of lifting. Since I started CrossFit, I learned I actually liked lifting. I had never really LIFTED weights other than dumbbells and whatever machines are staples in big, i barely went, walk past weights, drain my bank account gyms. But some days it was a chore and not fun. I had to do it because it was programmed but I wasn’t necessarily enjoying it. I have found the past couple of weeks I am really ENJOYING all of the strength work we do. I’m feeling super awesome about it each rep, set, etc… I ache less and when I do ache, I just mobilize more. But I’m feeling SOLID when I lift. Not weird or awkward. I’m even enjoying Overhead Squats which in the beginning were so miserable to work on. If only I could get some good feelings about Snatching! UGH that lift drives me BONKERS!

In other news, I’m even considering signing up for some competitions. My running endurance sucks but hopefully running isn’t a major thing in anything upcoming. One of my boxmates, Mel, suggested one but we found it had PULL UPs, so instead of just finally buckling down and working on PULL UPs we passed! LOL, such beasts we are! In all reality I need to make that a goal but for now I just wanna compete. So there are a few events in the near future and I’m hoping to throw myself out there. It’s been a year since the last time I competed. It should be fun, no, I know it will be fun. My blogging friend over at Wine to Weightlifting had a great post: 8 Reasons You Should Compete in a Crossfit Competition. Since I have already competed, I KNOW why I should do it again. But it reinspired me to actually want to do it!

And to finalize my random thoughts for today, My WOD yesterday, I KILLED IT! YAAAAA! It wasn’t like I was #1 on the board or anything but I was at least up there and with an RX!

8/13/13 WOD
TABATA Row (the goal is 1000m)
I’ve done TABATA a lot of things, but never a ROW! Should be fun. And I did find some fun in it. I’m not a good rower. But unlike running, I want to be a better rower. I do! I find some peace in it, maybe the same kind of peace that runners find in running. And I just want to be good at it. So I’m trying and I’m finding I am getting a lil better. Not leaps and bounds better, but I’m figuring out a rhythm for my OOMPA LOOMPA self. I didn’t get 1000m but I got 784. So I wasn’t horrible but I really wanted 1000m!

8/13/13 WOD

MetCon: 4 rounds of a 3 min AMRAP of 24 DU (mod is 12 Burpees) and 6 OHS (95,65) rest 1 min between rounds

Super Powers Activate! Double Unders. Yup, my super power. That’s the one thing I do at the box where a good chunk of folks are impressed. And I’m not SUPER GREAT at them. There are folks far more superior in our box and out of our box. But for where I stand in the world of CrossFit I’m at a good place. I want to share my super power but it’s definitely something you have to figure out on your own.

FOUR – 3 minute AMRAPS. I wasn’t sure how that was going to play out. 3 minutes isn’t a long time but it’s long enough to get work in. I just wasn’t sure where I would fall in. I was determined to go RX on Overhead Sqauts. The weight wasn’t super heavy but I figured between that and DUs my shoulders were going to fade fast. Plus Coach wanted us to do the OHS UNBROKEN so I had to will myself to stay strong. And it worked. After each set of DUs, I took a little bit of a pause so I could catch my breath, then I’d get right to it. I wasn’t popping up and down like an Elite athlete but I was getting the work done. Slow and steady. It felt like all of my first reps were wonky but once I got set, the rest of the reps were more stable. I had a mean face on. See pic below. I’m just in the background but it’s a look of determination and focus.

Stole this from Noah. Thanks!

I wasn’t going to FAIL. I’m pretty sure I’d be scared of me if I saw me! This wasn’t a walk in the park for me but for once I wasn’t doubting myself or wanting to quit. Final: 9round + 4 DUs

So there you have it! TWO days in a row of blogging. Is this my comeback back to back post? Eh, I don’t know about that. But like I said, I’m feeling better again and that’s always a good thing FOR EVERYONE around! I tried not to be too long winded in my randomness. And as I typed away I started losing some of the floating thoughts. Probably a good thing for today. I hope everyone is having a Happy Hump Day! Go out and share your AWESOMENESS!

Diary of a Wimpy HIP

My Hips don’t LIE. They BURN! Well just my right side.

Back in 2011 when I started my journey of better health and fitness, my lame-o right HIP started giving me issues. I thought I had injured my hip flexor but never really checked it out as it wasn’t severe pain and it was intermittent. Then CrossFit came into my life and my sad BIG HIP was just always nagging at me. It hurt sitting, it hurt standing, it was always hurting. It didn’t hurt when I was working out though at first. Then I could feel it limiting me in my squats. Coach gave me some mobility exercises but it wasn’t going away. So I went to Airrosti which was heaven on earth. They worked my whole hip/glute area. It was painful but relief at the end of my sessions. They asked if my HIP popped randomly and I said YES my whole life. Aha, they said. They asked if it just started hurting now that I’ve become super active. Of course my answer was YES. I mean the popping sometimes hurts but I wasn’t doing much by way of regular beatdowns prior to 2011 for quite some years. They told me I had an impingement. And that all of this new activity was taking it’s toll. Yay ME! I guess YOUTH is golden because I was super active all through high school and never had any problems. They said I would probably always have HIP flexiblity issues. BUT with proper stretching, foam rolling, etc I should be fine and I should be able to manage any future issues.

Of course after focusing on the stretches they gave me I was feeling much better and I was such a go getter in general with my mobility. Then I got to feeling better more often, got bored sticking with the mobility and just became reliant on the necessary post WOD mobility at the box. And guess what? All that HIP pain is creeping it’s way back in. Why oh why am I such a glutton for punishment? Why can’t I just roll out and stretch when I’m watching TV? The past several WODs at the BOOM box have brought my HIP issues back to life and now I need to focus on being better at mobility. I just need to stop being lazy and get back to it! I sure as hell could eat a tub of ice cream while sitting in front of the TV so why won’t I just get on the ground and get to it!!??!!

8/1/13 WOD
Skill: Double Unders
Easy breezy! I got these. I’m learning to pace myself and have them under control whether it be fast and knock them out or go slower and take my time. I’m not great at doing more than 50 UNBROKEN but that comes with lots of practice. And lots of practice is something I don’t do! It’s my one superpower in CrossFit and I don’t focus on extra work with DUs because I have so much more to figure out!

8/1/13 WOD

MetCon: AMRAP 7 min, Up Ladder by 5 of Jumping Lunges and DU; Rest 3 minutes; Max Effort Unbroken Pull Ups
I’m feeling good about this WOD. My knee is less inflammed due to proper CLEAN eating so I even feel good about JUMPING LUNGES which when on a poor diet hurt like hell. The goal is to do 5 of each for Round 1 and increase 5 reps for each round after. So Round 2 will be 10 reps each, Round 3 will be 15 reps each and so on. It was round 3 when I was into the lunges that my HIP started to shut down on me. It was burning no matter what I did. I had to slow my roll. I had no explosion. I kept going just at a much slower pace. Fortunately I can knock DUs out so. And as long as I didn’t stop on the Jumping Lunges I felt like I would still do well.

When the 7 minutes was up we got a 3 minute rest and then it was onto max effort Pull Ups. I got my bands up there and waited for our rest to be over. My max effort was only 10 Pull Ups. I wasn’t feeling it and it showed. Final: 7 rounds + 6 Lunges + 10 Pull Ups

8/2/13
Strength: Front Squat 5@65% 4@75% 3@85% 3@90%
With my new PR weight that puts me at 95lbs, 110lbs, 125lbs and 130lbs. And amazingly I did pretty well through all the sets. The last few do get heavy but not impossible. It really does feel good to know I am getting stronger.

8/2/13 WOD

MetCon: 10 Rounds Team WOD 5 DL (275/185) 10 HR Burpees
Deadlifts YAY, Burpees BOOOO. This was a team WOD, so 1 person does a round, then your partner does a round. We had 3 folks on our team which had two of working at once. I opted for 155lbs because well my Hamstring is achy and my Hip is achy and there’s not a need for injury. I felt like the first 3 rounds of Deadlifts were smooth and quick, but my last two sets were pretty slow. As far as Burpees went, I only did OK on the first two rounds. The last three rounds I would get 5 reps easily then struggle with the last 5. Burpees are not my friend. Time: 9:50

8/5/13
Strength: Squats 6@70% 6@80% 3@90% 2@90%
I grouped up with some stronger ladies today which helps get me through all the reps mentally. As the saying goes “Iron sharpens Iron”, it helps to watch others move heavier weight. It helps me focus on my goals and that I too am capable. With time and work, I’ll get there.

8/5/13 WOD

MetCon: For time – Lunge 300ft, 400m Run and 50 Jumping Air Squats
Sigh! Lunging is not my strength. I can manage to get through them but I never enjoy them. This however, was going to kick my ass and that my friends, it did! So we go outside and Coach says we’re going to lunge around the parking lot and showed us the route we should take. THAT IS NOT 300ft Coach! And he responds, no probably more but that’s the route you’re taking. It may be 450ft. Who knows. GREAT! So lunge distance is UNDEFINED and all I know is that it’s a long ass distance. Talk about HIP being on FIRE. I wasn’t even halfway around and I was not happy. How could this suck sooo much?!? I don’t have an answer except that I need to work on that HIP mobility ASAP so lunges aren’t so brutal. Add a 400m CRAWL to that and I was just ready to call it quits. But wait, there’s more! 50 JUMPING Air Squats. Just that extra evil that I needed added to the workout. I busted out 10 and 10, then 5’s. I only took short rests in between but my overall time was so slow. Time: 14:18

That’s all for now ladies and gents. Eating clean is becoming more, eating junk is becoming LESS. Consistency at the BOOM Box is paying off! I just need to add MOBILITY back into the equation. Have a super duper TUESDAY and don’t forget to be Awesome!

Let the Games Begin (and other stuff)

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

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

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

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

7/18/13 WOD

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

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

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

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

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

7/22/13 WOD

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

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

I probably had the same pain face!

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

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

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

Just the beginning. OUCHY!

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

7/23/13 WOD

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

Back Squats FOREVER!

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

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

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

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

7/3/13WOD

WarmUp: 400m Run, 30/30 GHD

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

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

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

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

7/4/13 Boom Box

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

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

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

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

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

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

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

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

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

7/8/13

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

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

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

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

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

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

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

Where does TIME go?

It’s been over a week since my last post! WTH? Where does time go? Just being a busy bee in my neck of the woods. Took a couple of steps towards the clean eating then took a couple of steps back AND then 2 steps forward and now we’re dancing! Still stuck in food limbo but also still making it to the BOOM Box when life isn’t getting in the way.

It all boils down to the fact that I need to get back to the 5am slot. Because if life happens, something comes up then I can’t make an evening class and I’m screwed.

I’m not complaining… these are 2 out 3 (kiddos) reasons life gets hectic. They make my heart smile!

Which was what happened to me on Wednesday. But the evening’s are sooooooo nice. I’m awake, more limber and in a better mood! If I don’t get back into my old Paleo/CrossFittin self, I’m gonna have to buy all new clothes. I’m back to FAT KID status and as much as I don’t like it, I’m just as a happy as as an antelope with night vision goggles sitting in my fat kid corner! Ok well HAPPY is an overstatement cause I am not happy but then I couldn’t steal that line from the Geico commercials!

I’m sure most of you are yelling at me to SHUT UP and just get back to it and if you’re not please start YELLING. One foot in, One foot out… it’s not working. It never will with me but holy geesh I’m just going in circles.

Fortunately I am still showing up at the BOOM Box and I know the saying goes you can’t out train a bad diet. But at least I’m still training?!? Right?!? Well I have a couple and only a couple of recaps for the past week.

5/16/13 WOD
Skill/Strength: Push Press 3, 3, 3+ @ 70%, 80%, 90%
Everything in my upper body has been taxed and the poor eating has left me with poor recovery. But I still fought hard for barbell. Worked up to the 90% which 85lbs for me and I managed 5 reps. Although I wanted more reps, my shoulders were saying NO MORE.

5/16/13 WOD

MetCon: 3 Rounds of Bar MU, 8 KB Snatches 55/35lbs
Instead of Muscle Ups, I did 3 rounds of 8 pullups. Still sucking at the Pull Ups left me with a much longer time than I had hoped. I didn’t work the 35lb KB and went for a smaller one. My left arm struggled but my right arm was a champ. Time: 9:56

Midline: 3 x Max Effort Sit Ups in 60 seconds with 45 second rest
My first go was 34 sit ups, then it dropped to 30 then to 29. Not too bad I suppose. I was still breathing hard from the MetCon!

5/18/13 OPEN BOX PARTY
We had a nice little evening soiree Friday night where there was working out, hanging out, food and prizes. I showed up to workout. Little did I know there were few there that were up for the whole working out idea. I guess they all already showed up for a class earlier in the day but still. Fish out of water for me It did weigh to my advantage though as we had a WOD to wonderful tickets to the Texas Rangers game. Primetime section/seating!

Hmmm, there are quite of few pics of me in this dead person pose.

WOD: Complete 50 Jumping Air Squats in 90 seconds, 40 Double Unders in 90 seconds, 30 HR Push Ups in 90 seconds, 20 Burpees in 90 seconds, 10 DL 205lbs for the ladies. Whichever male and female that could make it through won. And if more than one made it through then Coach added items like Bar MU for the guys. For us girls though, my superpowers of DUs came through for me. I got all the way through 16 Burpees. I was pissed I couldn’t get 20 in 90 seconds because in the past I have completed 24 in 60 seconds. You know it’s coming “FAT KID” in the house! Not sure I could do 10 Deadlifts at 205 in 90 seconds but I didn’t get the chance to try. I did however make it the furthest through the ladder and WON the Ranger tickets!

Post WOD we had some yummy burgers from Farm to Fork, lots of good fruits and veggies. It’s nice to hang out with all the BOX Buddies! I vote for more BOOM Box events!

Love these folks!

5/20/13 WOD
Strength: Deadlift: 3, 3, 3+ @ 70%, 80%, 90% of 1RM
Deadlifts were a little heavy this time around. I was getting through them ok but mentally I was ready to tap out. On my last round I wasn’t feeling it, HOPING for 6 reps and that’s what I did. My grip was falling apart fast and I just didn’t have the will power to go for more.

5/20/13

MetCon: EMOM for 12 minutes 5 HSPU (odd), 8 Pistols total alternating legs (even)
Everything was modified for this. It’s like doing downward dog push ups, well kind of. Your arms aren’t as far out in front of you and your heels are against a wall. But that inverted position is similar. And I did Pistols holding on to a bar for balance. My left IT band still plagues my knee bursa so that really sucks (HURTS LIKE HELL). Each minute I ended with 20-30 seconds to go but the humidity here in TX has got my number. I was drenched!

5/23/13 WOD
Skill/Strength: Band Sprints 50ft x 8 rest 30 seconds; Flying Sprints 50ft x 8 rest 30 seconds
We all know I don’t like running but 50ft I can tolerate. I don’t mind sprinting either and when it’s just ME working out even better cause no one is there to smoke my ass! Flying sprints felt like I was really flying after doing 8 rounds of sprints with a band and person dragging me down! Again the humidity is killing me. I know it takes time to acclimate but I was soaked through.

5/23/13 WOD

MetCon: 3 rounds of 40 Double Unders, 20 Ring Dips
I’ve been having DU chaos lately. It’s like I don’t know what to do for a second. Eventually it all comes back to me but each round I started off really poorly. With mutliple attempts and fails. After 3 or 4 no reps I’d finally get a rhythm and do them unbroken just took too long to get there. On my last round I only did 15, 15 and 10. My forearms, shoulders, triceps were fatigued and it was painful to just hold onto the rope.

As far as Ring Dips go. I was horrible. I did start off alright but fell apart quickly. My triceps kept cramping up so everytime I’d set up it was misery. I was using the green band for assistance and was only knocking out 3-5 at a time. That made my time out to be super slow. Ah well. Once I get out of FAT KID mode I should do much better. Time: 9:26

There’s a COMMUNITY WOD tomorrow if y’all are in the area. 9 am. Be there people. Come see our new home.

If I don’t see you or hear from you this weekend then have a good one. BE SAFE. Say thanks to our men and women that serve our country. Take care and of course BE AWESOME!!!!

idrankthecfkoolaid

and it's good

Double Unders

Done Deal – WODAPALOOZA

Grrrrr, WALL BALLS

Running on Fumes

Bread does a Body Bad

The Early Birds Can Have Their Worms!

Squirrel

Diary of a Wimpy HIP

Let the Games Begin (and other stuff)

Back Squats FOREVER!

Where does TIME go?

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