I see the LIGHT

I’m slowly but surely climbing out of my dungeon of laziness and lack of motivation. It’s been 4 days of cutting out the crap, showing up consistently at the BOOM Box and just keeping myself motivated to stick with it and not give in to the chaos that is my life and any random excuse my brain creates.

It’s been really sad to see poor numbers on the whiteboard for me. It’s part of it though and lesson hopefully learned. In a few weeks I hope to reset some goals since right now my only goal is just to get back in the swing of things and not let the “busy” trip me up. Since I’m still not back into cooking, ugh the sound of that just makes me bleh, I have been eating protein/fat filled salads, Boston Market (I know not ideal, but BETTER) and My Fit Foods! I was introduced to MFF down in Austin at the Fittest Games as they had sample foods for everyone. Rather tasty and located what seems like everywhere in the Austin area and nowhere in the DFW area.

My Fit Foods – Las Colinas

And while that’s not true, because there are several in the DFW area there are just not any in my neck of the woods. I did very little research though because at the time I was cooking all my food and there wasn’t a NEED for pre-made foods. Since my gluttonous adventures have created this lack of drive for cooking, I needed something better than Boston Market and Chipotle. Don’t get me wrong Chipotle is good but I tire of it really quickly. So MFF offers pre-cooked meals in many varieties and has two locations rather close to my job. So I decided to venture out to the Las Colinas location and find me some good food.

The good thing about MFF is that most of their foods are gluten-free and they are made fresh daily. Score! And while they aren’t 100% PALEO, they are very close. They do offer beans, rice and potatoes in some of their meals but there are plenty of meals where those things are cut out. I’ve also read brown sugar and agave on some of the labels. But if at the end of the day those are the worst things and in small amounts, I have to give them an A+ for providing fresh, healthy foods. When I walked into the Las Colinas store, I was greeted rather quickly by one of the employees. She was quick to share with me what they had to offer and that they received deliveries twice a day from the Southlake store kitchen. She broke down that there are small, medium and large portion sizes and that I can order online, work with a nutritionist or just show up randomly and get whatever foods were in the store. You can take your food to go or have a seat in their shop and pop your meal in the microwaves there. They also carry supplements, snacks and a few other items I didn’t really take note of.

I decided to go with a dinner meal called Better Beef & Broccoli. This had a good serving of sliced beef served on a bed of Broccoli, Carrots and Cabbage. It came with a side of wheat free soy sauce and YES I did put it on the food. I know SOY! But again it wasn’t a ginormous amount and I didn’t say I was perfect just yet! Overall it was flavorful and filled me up. Cost was $8.50.

Better Beef & Broccoli – There are veggies under there. I had already ate a few bites.

Although that may be high price to a lot of folks, I can say that it was whole healthy foods. There wasn’t a mystery to what might be in the sauce or how the food was cooked. And if I’m going to be lazy at least I know I’m getting something good for me. Sure I could spend $5 at a fast food joint and get stuffed, feel like crap and save $3.50 at the moment. But who knows what that JUNK is going to cost me later on down the road. It will surely be more than $3.50! In addition to my yummy beefy lunch, I picked up a snack that caught my eye – Living Raw Darkest Cacao Truffles! If you like the dark chocolate, then these are a winner! The ingredients are simple and clean. There was some sneaky AGAVE in there but back to my statement earlier, if that’s the worst in tiny amounts then I’m gonna be ok with that. In a few weeks, I may be sugar free but for now, it’s baby steps! They were rich in flavor, tasty and a good simple snack.

YUMMO!

Overall my first full impression of MFF is a win. So I went online, signed up for MFF rewards and earned a $5 off coupon. WOOOO! So I dropped in this morning to the Southlake store as their hours are 7am to 8pm and picked up Breakfast, Lunch and a Snack. I have only tried the Breakfast as I write this and it consisted of Turkey Sausage, Sweet Potatoes and Egg Whites.

I was weary at the eggs just by looking at them but I made the purchase so I ate them. And they weren’t my favorite but they weren’t bad either, give me some YOLK! I would most likely add some salsa to them should I buy this breakfast again. The sausage links were flavorful and tasty. The sweet potatoes were good as well. Again some agave in the ingredient list but nothing was overly sweet so I’m not sure where it came in. These are great meals for those who lack time or culinary skills. If you’re going full on Paleo or Whole30 this isn’t the best place. But if you’re trying to just start over (cough*ME*cough) or just trying to work your way into healthier eating I’d say try it out. I’m anxious to try out the Pork and Butternut Squash I bought for lunch!

MFF has locations in Arizona, California, Illinois, Oklahoma and Texas. They say on their website they cook 362 days out of the year which means a whole lot of of fresh food. They don’t deliver so if you aren’t close to one, I’m sorry.

BoomBox WODs

So I’ve shown up 3 days in a row now! FINALY, WOOOOO! And it seriously feels like I’m new to everything again without the awkwardness of using a barbell. I’m slow, I’m beat down and I’m draggin ass. But at least I’m there hoping to shed this extra fluff, get back some of the strength I’ve lost and start PRing like a bad ass mofo! Hehe, ok I’ll just be happy to remove the fluff!

6/11/13 WOD

Warm-up: 30 GHD Sit-ups/hip ext, 100 single jumps, Quad roll out
So I’ve previously stated I BARELY am able to get there by 6pm, so I missed most of this pre-warm up. I did get 100 singles in. We still do a group warm up after this so I’m all good.

Sprint: 3 x 30 yrds
Yay sprinting, my favorite Uhm NO. But 30 yds is short so it’s ok. What wasn’t ok was feeling like a horse prancing around since we worked on running technique. And boy oh boy did I feel awkward. It’s much needed focus but I felt like I was at the rodeo! Maybe one day it will all click for me and I’ll become this fabulous runner. Hehehe. I said MAYBE.

6/11/13 WOD

Metcon: 4 rounds of 8 Hang Squat Clean to Thrusters 135/95#, 16 KBS 24/16kg, 24 DU, Rest 1 min
Thrusters – ARRRHHHHH! I love a good clean but add a thruster to it and I’m out. I only worked up to 75lbs for fear of dying during the WOD and that was an ok decision. I was definitely struggling in the end. The Kettle Bell Swings weren’t so bad except my back kept cramping up. So I only did 2 rounds UNBROKEN. Double Unders were a walk in the park. And the 1 minute rest flew by way to fast. I really slowed down overall in the 3rd and 4th rounds. Those Thrusters were a BEATING. Time: 13:46.

6/12/13 WOD

Skill development: MU, HSPU
More weaknesses! Muscle Up development went better than it has in the past. I have sucky shoulders so popping up and getting my head through was really weaksauce. But I did gain some ground on the whole using my hips part. Something similar to below:

As far as HSPU, I think my added heaviness scares me in going down to the ground. Kipping was not my friend so I had to opt for dumb Tiger Push Ups for the MetCon. Those are miserable and I suck at them.

Tiger Push Up – head to ground and back up, straighten arms. Keep heels down as much as possible.

Metcon: 5 rounds of 1 min HSPU, 1 min no leg wall-balls 20/14# -then- ME Muscle-Ups/C2B
I just stated I suck at Tiger Push Ups. And we had to do 1 minute of them! By round 3 I was struggling getting back up. As for no leg wall balls. I thought these would be a breeze but boy was I wrong. Wall Balls are EVIL in general so I figured if you don’t have to squat they have to be a little less evil. And for the most part they are less evil. The hard thing is when you are fatigued your body wants to utilize the legs. Well you can’t do that when it’s a NO LEG WALL BALL. Shoulders get smoked super fast. Back and forth between the push ups and the wall was a butt whoopin.

At the end of five rounds we had to go straight into Max Effort pulling movement. MU’s, CTB or ring rows for my less elite self. Ring rows I like but I was dead and I wasn’t really focusing and I dropped after 12 reps, not realizing I couldn’t start back up. WOMP WOMP. So I finished with 118 reps of HSPU and Wall Balls + 12 ring rows.

Right now my body hates me but will soon be loving me all over again. And guess what it’s almost FRIDAY! Chuggin along with little to no hiccups. I’m getting back to the good things food related. Fighting through on my WODs. It’s nice. Energy is up and down still, but it’s only DAY 4. But more ups for sure. It’s so easy to forget how good it feels mentally and phsyically to be back in it. It’s SAD how easy it is to justify and accept the tired, bloat and misery. Hello ‘MERICA. Get your ass in gear. Eat Clean, Get Moving and BE AWESOME!

On the Awesome note. I found AMRAP4Life and they say they are focused on building a community of AWESOME people. How perfect is that? So check them out: https://www.amrap4life.com/?i_uid=2512. Sign up if you’re interested. Find me and friend me.

I know I could have probably split this into three posts: one review, one recap and shared AMRAP4Life, BUT who has time for that! You get a lot at once. And sometimes NOTHING at all. Thank you all again for sticking with me. In my good times and depressing times. I’m working my way back to the good. Have a great Thursday and 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!!!!

Hangin’ In There

It’s been a busy couple of days in my little world. But we are making it work and I’m still showing up for evenings at the BOOM Box. I don’t know if I’ll ever be able to go back to 5 a.m.! I know I need to just for the sake of having evenings free for doing all the things the boys schedules require. But it sure is nice to be awake during my workouts!

And in regards to a busy life, YES I have fallen prey to excuses and pure laziness. In my eating habits, I have become increasingly better but I can definitely still feel in my joints from all the poor eating whether I partake in it once or day or ALL day. It takes a toll on the body. Everything is inflamed. I once lived in a day to day world of dirty eating. You get used to the aches, pains, sleepiness, headaches, etc… You write them off as getting older, not enough sleep, and numerous other excuses. I can honestly attest to the fact that those aches and pains go away when you eat clean and move your body.

The SORENESS from working out doesn’t ever go away but that’s not a PAIN that plagues you. That’s a sign of getting stronger. And you keep moving and eating clean and the soreness does fade away AND the joints get better, your mood gets better, sleep gets better. Do I need to get back to that HAPPY place? YES HELL YES! Should you give it a whirl for 30 days, 3 months, a year… DEFINITELY! Will you fall down? Probably but who really knows but you. Your mind and body will fail you but it’s up to you to get back up and back on it. I’m sitting here in the corner like a sulking kid knowing that I’m hurting myself and it sucks. So I’m trying to get back there – back to feeling good, to performing well and to eating clean. It’s like starting all over except for the fact that I know the reward at the end. For those of you who haven’t made the decision to change, it’s hard to imagine what 30 days can do for you. Get up and get moving. Cut out bread one week. Cut out artificial sweeteners the next week. Or just jump in the deep end and go strict. It’s up to you. You know YOU. Make a better version of YOU!

Below are some links that I found interesting this week. I’m going to try and share more of what I read more often. I tend to read a lot of info and then just digest it for me. Sharing is Caring!

http://www.naturalnews.com/040325_Splenda_diabetes_artificial_sweeteners.html

http://eattoperform.com/2013/03/15/the-gradually-awesome-approach-april-simmons-blackford/

http://breakingmuscle.com/strength-conditioning/is-the-juice-worth-the-squeeze-how-to-get-more-with-less-in-your-workouts

As far as recaps. I’ll be short and sweet. I have 4 days to go over and I’m sure you don’t want to die of boredom reading them! So here goes it. By the way, all of the following WODS, I have sucked at! Which in the end should mean I will be getting better but this past week has been weakness after weakness for me. It’s defeating but I keep showing up.

5/9/13
Skill/Strength: SKIN the CAT and DU PracticeI can not skin the cat. I am horrible at this and my shoulders are dead. I felt super loserish because I was the only one who couldn’t do it at the 6pm time slot

I can however do Double Unders like a champ and worked on Triple Unders. Other than the one time I got ONE a few weeks ago, I can not manage to get another!

5/9/13 WOD

MetCon: Run 3 x 800m, rest 3 minutes in between run, 25 burpee penalty if over 21 minutesShould be an easy goal. Just run all 3 800m in less than 4 minutes. That didn’t quite happen. Poor attitude towards running = POOR RUNNING! I was horrible and not getting better. 25 burpees went really slow after all that running.

5/11/13 Community WOD
If I had known about the workout ahead of time I wouldn’t have shown up! More running! My poor partner, Eric, had to deal with my slow running!

5 min EMOM, run 400m, then with whatever time was left alternate minutes with Max Effort Sit Ups and Push Ups

5 min EMOM, run 400m, then with whatever time was left alternate minutes with Bar Hold and Push Up Hold (negative points if you fall from bar or drop to knees)

5 min EMOM, run 400m, then with whatever time was left alternate minutes with Max Effort of KB Swing and Jumping Air Squats

With my sub-par running I wasn’t able to get many reps. And I dropped from the Bar Hang which is -5 points. All in all we didn’t do too shabby I guess finishing with 243 reps.

5/11/13 WOD

5/13/13
Skill/Strength: Back Squat 3, 3, 3+ at 70%, 80%, 90% 2 min rest between set
Today it all felt heavy. But I ended with 5 reps at 90%. I literally forgot how to breathe today and was holding my breath way too much. Once I would breathe, the lifts were much easier! Duh!

5/13/13 WOD

MetCon: 21-15-9 of Toes to Bar and Ring Dips (modified Straight Let Sit Ups and HR Push Ups)
I’ve established that I can do TTB even if it’s one at a time but Ring Dips are a no go. So I busted out TTB one at a time like a beast with only a few NO REPS. And I rested too much on push ups! On my last round of TTB I ripped and it hurted! Bad! So bad that I didn’t show up for Tuesdays WOD. Time: 9:39

5/15/13Skill/Strength: 5 x 3 Pendlay Rows, 5 x 3 Floor Press, 3 x 5 band weighted pull ups
Pendlay Rows are awkard for me and it’s been a while but I worked up to 95lbs so that felt good. It feels like it’s been FOREVER since we did Floor Press so I wasn’t sure what I could handle. Again we worked up to 95lbs. By the 5th set I was struggling to get all 3 reps but again I knocked them out and was feeling strong after being weary. Instead of weighted pull ups and cause of my wounded hand I opted for Ring Rows. So we would start up with chest to rings and slowly lower ourselves down over a 10count pace before lifting back up. These were easier than negative hang pull ups but still sucked!

5/15/13 WOD

MetCon: 2 rounds of Max Reps of Push Ups 90 seconds, Pull Ups 90 seconds, Rest 30 secondsAbout 30 seconds in on Push Ups my left shoulder was in pain. I sucked it up as best I could but only managed 39 reps. INFLAMMATION from crappy foods. As far as pull ups. I knew I wasn’t going to get many so I went ahead and used the green band and did the best I could. 9 reps. My hand held up pretty well the first round. Towards the end my forearms were dying. For the second round I busted out 10 push ups really nicely and fell apart from there. I completed 31 reps. Moved to Pull Ups and may hand was just hurting. Only completed 6. Total: 70 Push Ups, 15 Pull Ups

It’s almost Friday! WOOOOOO! If you are in the DFW metroplex… CrossFit Boom is having a party tomorrow night. Come out and have some food, fun and more fun! Go out and move! And you know the drill… BE AWESOME TOO!

Hard to Focus

Life is busy. My life is crazy busy. I’m having a hard time staying focused on everything! In the end we manage just fine, having a good time in our world of chaos so that’s a good thing but my blogging falls behind! Maybe it’s better for me to be a little less in your face, then you don’t get sick of me 😀

As I’m trying to recap in my head 5 seconds before I type I can’t even remember what happened on FRIDAY! Thank goodness I take pics of the whiteboard or I might forget all together. But let me first talk about my EATING to PEFORM! I did really good during the week. Had some tweaks to make but overall hit the marks I needed to hit. But it was a big ol’ fail for the weekend! I wouldn’t say I didn’t eat too much or not enough but I didn’t eat balanced and I didn’t eat clean so 1 week wasted! I know, it’s not WASTED completely but I’m not gonna lie, eating to perform is not an easy task for me. A lot of food to be taking in and forget about planning when you are gone the whole day.

“Bulletproof” style

As of yesterday I’m trying out my coffee “bulletproof” style. I say style because I didn’t buy the UPGRADED coffee beans and I’m not using the MCT oil. If you don’t know what bulletproof coffee is then please click HERE to read more. Pretty much this is supposed to make life much more awesome and help me get those fats in that are hard to consume! Coffee, Grass Fed Butter and MCT oil is the magic concoction and so far so good. I was feeling pretty bleh yesterday and I did half the suggested portions. So I was feeling a little less than excited. But today I feel much more amped on it and alert. I had two separate servings of 8oz of coffee with 1tbs of KerryGold Butter and Liquid Coconut Oil (93% MCTs). It’s a lil different but not too shabby in the end. Going keep this up and see if I notice anything grand in the next few weeks.

4/12/13 WOD
Friday’s WOD was an 18 minute AMRAP team WOD. Probably the longest 18 minutes ever! It consisted of PULL UPs and Med Ball Sit-ups! BLEH! After a few rounds, my triceps were strained and dying. By the end they had died and my forearms were on their own deathwalk! It was miserable. But my partner Kristina stuck with it and we got 9 rounds + 5 reps. Not too bad for the pair of us!

4/12/13 WOD

4/13/13 Community WOD
As most of you know I do enjoy the community WODS, sometimes there is new folks, sometimes out of towners and sometimes it’s just a handful of us regulars but they always seem to be fun. I don’t know that I can say this time was fun! Hehe.

Teams of 3
5 rounds of 1 minute KB Swings, 1 minutes Overhead Plate Shuttle Run, 1 minute rest. YAY FUN! NOT!

Our team had 4 so two of us did the same movement together. While each of the other people were on the other station. That 1 minute rest station was NICE. The shuttle run NOT NICE at all. We took total reps completed for the final score. The way we did the 2 person movement was to split the difference of our final rep count. So I think I got 180 and Tristan got 186 so we said we had 183 reps. I think that was pretty fair in the end. Overall our team came in 2nd with 472 reps.

Since that went by so quickly Coach had us do DEATH by AIR SQUATS! We have never done that before and by 10 minutes he figured that it would go on forever so at the 10 minute mark he made us double up. instead of 10 reps we had to do 20 and at the 11 minute mark we had to do 22 reps. Well that gets you much faster and I only made it through 24 reps. That’s 111 squats.

4/16/13 WOD
I took Monday off. 6 days in a row and 1 rest day wasn’t enough so I took 2 rest days and low and behold I come back to a burpee, run, pull up WOD. Are you freaking kidding me. I wish I had the energy to wake up on Monday morning then I might have slept in this morning! Ok probably not, my weaknesses are definitely running and pull ups!

Skill/Strength: 75 Hollow Rocks, 75 Superman Rocks
I’m so much better at the Superman Rocks. My joke is that my belly is what allows me to rock so well! And more than 10 Hollow Rocks pretty much sucks!

4/16/13 WOD

MetCon: 90 seconds Max Effort of Burpees, Red gate SPRINT, 10 Bar MUs (but for me 30 pullups)
The Burpess. UGH! I got 25 in the 90 seconds. I’m sure I could have squeezed a few more in but my mind was already dreading the run. The red gate and back is about 3/4 of a mile. It’s not an exact but definitely close to it. Good thing is I didn’t stop the whole time. Most runs I stop and walk at some point. Some if that’s the one positive I can pull then that’s what I’ll focus on! Still slow though Got back to the bar and my lovely band assistants. Coach wanted me to do Kipping Pull Ups with Blue Band. Got 1 and it went downhill from there. So I moved up to Green Band and got 2. Woooo. Then I was getting nowhere. So I doubled up with the green and blue band and chipped away. Time: 18:09! Man those Pull Ups took forever!

After a few minutes of rest, Coach wanted me to do a handful of extra pull ups with just the green band. With a little rest and no pressure of the clock, I did 5 in a row. Woooo! The flip side is now I HAVE to use the green band only. No more double banding. It’s bittersweet. It’s progress but still bittersweet!

Hopefully tomorrow is a good CLEAN kind of workout and no more pull ups or running! Hehe, doubtful but hopeful all at the same time 🙂 Have a fantabulous Tuesday. And don’t be shy, go out there and be AWESOME!

Goal Setting

I’m typically not a goal setter. I never have been. I just go with the flow. As much as I would like to get better in EVERYTHING, I just don’t really follow through on attaining my wants. I think mostly because I turn into a lazy thing and let my “goals” slip away. And we all know I’m not some 20 something that can just learn and execute movements overnight. Oh how I wish I was 10 years younger and starting out. But I am not Now that the open is over, I am going to try and focus on GOALS! Things like a sub 10 minute Karen, Pull Ups, HSPU, etc. I know it’s all possible I just gotta put in the homework. Over time with Coach’s programming at CrossFit Boom I have made progress in many things. I’ve come a long way. But I don’t feel I’ve met my POTENTIAL. Wait, I know I haven’t! And I know I can’t just “get” by with only showing up and not working on my weaknesses when I get a chance. I’m not going to try and kill myself but I know a little more mobility work each day will be helpful. Hanging on the pull up bar a little everyday will be SUPER helpful. So many little things that I need to focus on. And that’s my FIRST GOAL for now. Do HOMEWORK and hopefully take it to the next level.

Today is just day 1 of new focus so I haven’t done much of anything yet. But hopefully this evening I can dedicate some time to all those little things. I have started to follow EAT TO PERFORM’s guideline to eating. I typically feel I eat enough. Eating Paleo for the most part kind of makes it all come together. But as laziness sets in, so does poor eating. Even if it’s Paleo, it can still be poor. You can still miss out on everything you need. You can get by, manage and still be healthy but after reading through ETP posts, I feel that trying out their guidelines and following them for a bit won’t hurt. I think my downfall is not getting enough fat in, not because I’m scared of fat though. It’s just I don’t eat enough of it. So I’m focusing on the FAT and getting a good dose of healthy animal fat and healthy plant fat. And of course managing my carbs and proteins as well. They outline a female that is close to my weight and they have her ideally eating 200g of carbs. HOLY SNIKES! That’s a lot! Sweet potatoes and carb heavy squashes here I come. I want to PERFORM and I thinking giving this a shot will be worth it. I will have to journal my food intake for a little bit until I get used to breaking it down. But hopefully that’s a short lived task and I’ll get the hang of it pretty quickly.

4/6/13 Community WOD
Free Community Workouts are back Jack! Woooo. I enjoy them because a lot of times they are Team WODs and alot of times we do fun stuff, but even when they are not it’s still a good time because you get to workout with people from different class times. This time around it was a doozy of a 20 minute AMRAP.

4/6/13 WOD

20 minutes of 20 KB Swings (1.5POOD/1POOD), 20 HR Push Ups and 20 GTOH with 45lb/35lb plate
We worked in teams of 2 and it was up to us how we would split up each round. My partner and I decided we would go 10 and 10 until we were too spent for that and figure it out from there. We started off strong and made it through several rounds of sets of 10, then fatigue set it and we started doing sets of 5 reps. We went straight through pretty solid and ended up just shy of 10 rounds! 5 reps AWAY! GRRR!

Ground to Overhead with Plate

4/8/13 WOD
I actually got some decent sleep last night and felt good about waking up. Too bad it was only my brain that was awake cause my body wasn’t feeling it!

Skill/Strength: 5, 5, 5+ Back Squat @ 65%, 75% and 85% of our 1 RM
Well my back and hips are pretty tight from all of those KB Swings and GTOH with the plate. And although 65% and 75% felt good, 85% got me. Last week I went 6 reps, today 2, womp womp! Hopefully next week will be better, especially if I’m owning that mobility goal homework.

MetCon: 4 Rounds, 1 min on 30 sec off of Diamond Push Ups and Power Cleans 135/95lb Max Reps
Doesn’t sound too bad till it’s time to go! Holy heckola Diamond Push Ups are no joke. And that 30 second break goes FAST! We alternated between the Push Up and Cleans. So 1 minute of Push Ups, 30 second rest, 1 minute of Cleans, 30 second rest X 4. I didn’t go with the 95lb RX weight because Coach wanted us to go quickly. And I probably could do 1 round at 95lbs quick-like but not sure about 4 rounds with Diamond Push Ups as well.

commando_fitness_diamond_push_up_18kl7po-18kl7qg

Diamond Push Ups

I can’t remember each round breakdown but I stayed fairly consistent something along the lines of 20, 24, 21 and 17 for the Push Ups and 14, 14, 10, 13 for the Cleans. It was for a total of 133 reps. I’m a slacker and forgot to take a picture of the board! Hopefully the next time higher rep Cleans are involved I will go for the RX weight. I was pretty spent. My hands, forearms, and shoulders are done!

It’s a new week with new focus. I’m hoping the BUSY of our lives doesn’t drag me down at least not as much as it has been doing. I gotta work around it and fight for the things I need to do for me! Happy Monday y’all and you know the drill … BE AWESOME!

Time Change…. It’s Complicated

Oh how I love Daylight Savings! I LOVE the sunshine hanging around past 7pm. But at the same time I am so sleepy for a week or so. It seems to get worse as the years go by. I just want to sleep in! And that’s what I did on Monday and I’m almost did it again this morning!

Waking up was not happening on Monday morning. I woke up, turned off alarm, set new one and went right back to sleep. Of course I have that remorse later on in the day, thinking why didn’t I just get up. I was tired and achy that’s why! But I did show up for the 6pm class. Thank goodness because I felt soooo much better 🙂

6/11/13 WOD
Skill/Strength: KB Swings (Russian) – 3×25 AHAP Unbroken, rest 1 minute between sets.
I didn’t really have a choice in what weight I would start at as Coach just gave me 1 POOD. For the 2nd round I moved up to 1.5 POOD. Well that’s a little heavy! If we break on the 25 reps we have to start over so I KNOW I don’t want that to happen. I was having a hard time keeping my shoulders back but 25 still came pretty easy. I did however take a longer break between by 2nd and 3rd round. I didn’t move up to 2 POOD because A. I probably wouldn’t be able to do it UNBROKEN and B. I needed to work on form with keeping my shoulders back. That last round sucked but I finished strong. And I could definitely feel the difference in keeping my shoulders back!

3/11/13 WOD

MetCon: 5 rounds: 45 seconds on 15 seconds off.
Power cleans 115/75
Straight leg sit-ups
Thrusters 115/75

Well, well, well, I love Cleans but don’t have the same kind of love for the Thrusters. When I first started CF, I thought THRUSTERS were AWESOME. But that’s when all I had to use was the naked bar. They are a great whole body movement and they are evil at the same time. I’m good up to 55lbs at moving the bar fast then I just go womp womp on anything above that weight! The idea is to have the same weight for Cleans and Thrusters. UGH. I did 65lbs fine and Coach really wanted me to do 75lbs so I did. It was miserable but I did it.

This was a TABATA type of workout. We had to do the movement for 45 seconds, rest, repeat movement. We kept track of reps and whatever our lowest rep count was ended up being that score for that movement. Fifteen seconds is not a lot of rest. I felt I started out strong in my first 45 seconds of Cleans with a rep count of 14. It faded fast and I finished the rest of the rounds at an even 10 each round. Not to shabby, at least to me it wasn’t.That’s 54 Cleans in 5 minutes. We then had to move to straight legged situps. For some reason I got burned out quickly. I went from 20 reps to a consistent 16 reps. I was kind of disappointed in that movement as I typically can bust out situps. No AbMat I suppose so I was sliding all over the mat. Now for Thrusters. I’m dying right about now and I don’t even want to pick up the weight. By the time I did, I was like OH WOW, those sit ups did me in. My core is shot and I’m supposed to do Thrusters! How about 2? That’s more than 1. The life energy was sucked out of me and I was bad. I still kept on and got 3 for the 2nd round. Sure I could have just done 2 because that was going to be my score anyways but that’s not a cool way to look at things, so I did as much as a I could and that was 3! I did 2 more rounds at 4 and the last round at 2. Pretty lame for that finish. I was beat! Score: 10, 16, 2

6/12/13 WOD
So with the quick turnaround in workouts I wasn’t even sure I would wake up to make the BOOM Box this morning. I almost didn’t as I hit SNOOZE twice! Saw the workout and was really torn! SPRINTS was the Skill/Strength. Not my strength at all. And it’s cold outside! But I knew if I made a habit of skipping out on 5 am I would be doomed. The only reason I made last night’s 6pm class is that it’s Spring Break and the roads aren’t full of traffic. So 5am HERE I COME.

Skill/Strength: 10-100yd sprints, rest 1 minute from first person finishing.
Me and running are no bueno together. I am the worst runner ever. Forget about sprinting! The first 5 were OK but the last 5 were just slow. My hips were on fire! In the end, I know I NEED to do that kind of workout because it’s a weakness and I really do NEED to get better I just don’t wanna.

3/12/13 WOD

MetCon: Death by HR push ups Going up by 2. (ex: 1 min=2PU, 2 min=4PU, 3 min=6PU, etc)
Push Ups anyone? Push Ups? Death by anything is pretty painful and I as I sit here typing I can definitely feel it. I might not be able to move my upper body by tonight but that’s OK, right? Hahaha. I worked my tired ass self through 10 minutes and only got 16 reps into minute 11. I was dead. I don’t think any amount of bribery or death threats would have helped me get to 22 reps. I was pretty happy about my score though. That’s 126 PUSH UPs!

Food Front
I’m not way off course but still not on point. Still too many slip ups and it’s not good! Too many slip ups in my opinion anyways and well for the SCALE too. Still haven’t regressed to my bad weighing habits but I did weigh the other day and for me it’s just sad. I am definitely not at the same place I was a year ago and I think a lot of it just has to do with we weren’t as busy last year. So I had more time to focus on food and what I was putting in my mouth. Plus paleo was still new to me so it was still fun. Not that it’s boring now but I run out of time to be creative and enjoy it.

I made a point to eat more green foods this week and I think I’m doing good so far. We still have a lot left in the fridge still so I should be great for the rest of the week. If I could just fiend off temptations and bad dinners!

3/11/13 Lunch – Sirloin, Spinach and Asparagus! GREEN!

That’s all for this fine Tuesday. Sorry I left y’all hangin’ yesterday. I know you just couldn’t wait to see what I was up to! Hehe. Seriously I know you have better things to do but thanks for stopping by 🙂 Have a great day and BE AWESOME!

Happy, Happy, Happy

So I had this whole post that I had written and of course hadn’t saved and something happened with the interwebs and I lost it all! So it’s taken me a while to get back to it and I’m late in posting.

Other than that ENERGY is still great! I am happy, giddy, and just overall GOOD. Joint pain is greatly reduced, head has not ached and I am into deep sleep mode as soon as my head hits the pillow. I’m still on track and happy to be on it. I’ll get back my Whole30 after I recap my BOOM Box morning.

1/9/13 WOD
It was cold and rainy this morning and although we need the rain, it has been non stop and miserable. The good thing about the rain is that we didn’t have to push the PROWLER this morning as part of our warm up. It’s EVIL I tell you, PURE EVIL! I know my WOD recaps are still a lil Debbie Downer but it is frustrating working my way back to a better place since I was such a slacker.

Skill/Strength: 4×5 Pendlay Rows
This is a new movement to me and it was really awkward at first. I worked up and finished at 75lbs. As I moved up in weight I really lost form because I wanted to JERK the weight but that is NOT how you do it. It should be a continuous movement, back stays in place. I was trying to lift my back up and it was all wrong. I learned and finished out relatively strong. Still awkward feeling but at least I know for the next time.

MetCon: 4 rounds – 10 TTB, 20 KB Swings (1POOD), 30 DUs, Rest 1 minute
HIATUS = SKILL LOSS
It’s been a while since I’ve done TTB and I used to at least string together 3 in a row, but not today. I couldn’t even bust out ONE! Knees to Elbows here I come. That was silly too. I lost my kip! I seriously could not get a rhythm! Ugh. My first two rounds went along rather smoothly but my THIRD round was miserable. My hands were burning. I couldn’t string the KTE together. That’s all that took up time was hanging on the bar. I busted out the KB Swings and DUs pretty well. I finally finished with a time of 11:45. Looking foward to my new rest day THURSDAY!

1/9/13 WOD (sorry for the blur)

Whole30 Day 7 & 8
I left you yesterday with a review on my newer experimental version of Spanish Cauli Rice and my unknown dinner. I will tell you that I mentally patted myself on the back the rest of the day yesterday for my faux rice! I also told a couple of people repeatedly of it’s awesomeness. It was excellent. My last version I used Salsa to get a MEXICAN RICE flavor. This time I used tomato paste and my own seasoning preferences. It was wonderful! I didn’t have enough to share with the kids but they approved the small taste I gave them at dinner time and Ernie said he enjoyed his with his lunch! WIN! Next time I make it I will be better at measuring my ingredients so I can share with you 🙂

Ground beef, YUMMO Spanish FAUX Rice, Broccoli stir fry

As for dinner, Steak was on my brain but when I got home and looked at all the leftovers I knew we had to clean that up and get it eaten. I ran out of broccoli on the kids so I used my now favorite go to SPINACH sauteed with whatever protein I’m warming on on the stove. This time it was the roast in GHEE, my now new favorite cooking fat! Also had those Chicken Thighs I made the other day after I crisped them up with more GHEE! Leftovers got eaten up and all was well in our house.

Leftovers: Roast with spinach, Chicken Thigh, Cauli Rice, 1/2 avocado (ended up being less after kids took bites)

After dinner, I went ahead and prepped more food for the morning and possible dinner tonight. Yes it does take some extra time to stay on track eating clean, but it’s not consuming my life. And it’s not hard manual labor. Just a few extra steps. And like I said earlier I am feeling great. I was telling a friend earlier that I believe I’m quicker to happiness because my body is just happy I’ve returned to clean eating rather than a shocking bolt to my system like it may be to those trying it out for the first time.

SNACKING

I had another friend asking me about writing a post about mindless snacking like when you’re bored or BORED! I told her she probably wouldn’t like the answer. And it’s hard to tell someone when they are still eating SAD (standard american diet). Since I’m on the Whole30, I tell you how my brain translates what they have to say.

DON’T SNACK! If you MUST then make it a 1/2 meal. But try to stick to 3 meals a day. Before Whole30 and my off the wagon stint, I was eating 3 meals a day and 2 snacks a day. So essentially 5 meals a day. Now I’m to 3 meals a day per the rules of Whole30 and a Post Workout Meal because so far I haven’t woken up early enough for the Pre-Workout Meal.

The idea with Whole30 is that if you start off with a great grassfed protein, plenty of veggies and a thumbsize serving of healthy fat for your THREE meals then you should be set. So far this is TRUE. I have no HUNGRY moments in the day and I don’t have any desires to SNACK. I’m on Day 8. NO SNACKING required. I also follow the water intake rule of 1/2 my body weight in ounces. I also have 1-2 cups of hot tea. Mostly to keep me warm at my desk, but I do love me some tea.

In regards to CRAVINGS, I have yet to have any. The only day Ernie was buying chocolate, I could SMELL the candy and it smelled good. Chugalug on some water and I was fine. Cravings are definitely a mental battle though so I know it can be tough. I choose to subscribe to the Whole30 daily emails which are great by the way and worth the $14.99 to me. Well in one of the emails they talk about cravings and they say if you can think about steamed fish and broccoli and that really sounds good when you are having a craving, then eat, but eat a meal or 1/2 meal. If you are just craving sugar then most likely it won’t sound good and you need to occupy your brain with something else and drink water!

On a NON Whole30 perspective, all I got is eat a small serving of protein with a healthy fat because that is what I would do. Carbs will just spike your insulin and make you more HUNGRIES!

Please note I’m not a nutritionist or a professional. I’m just learning as I go, changing things as I go but not before I give something a chance. I’m not changing things daily. It’s a learning process and you learn how your body functions and tolerates certain foods with time. If you recall I did the 21 day Sugar detox because I was eating too much fruit and honey! It was a killer on me! KILLER. But I got through it and lost 7lbs! I’m not ready to eliminate fruit again but I eat a whole lot less fruit at this point. So I feel ok about it. If I need to eliminate fruits again I will but it will be hard on me mentally!

Hope everyone has enjoyed their day so far. REST DAY tomorrow, but hopefully I’ll still be sharing my Whole30 food and mood. I may also have a review of some organic tea that I’ve been trying out. Not sure I’m going there yet, but it’s coming soon. You know the sign off … BE AWESOME.

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!

Ouchy Mama!

Mobility was the focus first thing at the BOOM Box and if you do regular mobility or follow KStar over at mobilitywod.com then you know that mobility is bittersweet. IT HURTS! but then you fell much better at some point. Today we started with this:

And I was drenched in sweat from doing this. I have such jacked up body parts and it hurt so ~~bad~~ good. I thought I was going to pass out from the pain on my right side. My left side was a little more tolerant or less wonky I should say but it still hurt hella bad!

After working our shoulders we worked our hips and quads. My legs are smoked I need to really up my mobility work. LIKE A LOT! I just get lazy. And now I can feel the laziness as I sit here and type in pure ache-yness.

DO MOBILITY. YOU WILL THANK ME LATER! We will all be supple leopards together!

10/5/12 WOD

MetCon: TEAM WOD 4 rounds of alternating KB Swings (1POOD) and Wall Planks. 1 round = 2 minutes.
What we have here is something that looks simple enough but in the end is KILLER. For two minutes teammate 1 holds a wall plank and teammmate 2 gets as many KB Swings as possible. But if teammate 1 freakin drops off the wall then teammate 2 must stop KB Swings until teammate one is back on wall. EL SUCKO! I started off with wall planks and in my head I thought they would be much easier. They were NOT.

We had our arms extended but you get the idea. NO FUN!

My feet kept sliding down and there’s a point where I’m just not strong enough to hold it out. I kept wanting to stick my butt up in the air instead of keeping my hips down. It was horrible. My shoulders were on FIRE! Holding for 2 minutes straight was not going to happen today. There was no rest between rounds so we had to move fast. I tried to get as many swings in as I could but I felt like I was in slow motion. It sucks when your partner drops because you lose your rhythm but it’s hard to be the partner on the wall so I’m not complaining!

Barbells For Boobs!
On another note, we all know OCTOBER is Breast Cancer Awareness Month and the CrossFit Community steps up to plate with the Barbells For Boobs Tour. This year CrossFit Boom is doing a community WOD to raise money and support the organization Barbells For Boobs. BARBELLS FOR BOOBS ® is a 501(c)3 non-profit breast cancer organization whose mission is to provide funding through the MAMMOGRAMS IN ACTION ® GRANT PROGRAM for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer.

I will be participating with my box doing the workout Grace, which is 30 Clean & Jerks for time. It’s a great way to do what we love and raise awareness. If you would like to support this cause and support our team over at CrossFit Boom with a donation then please click the link on my sidebar or right here https://support.barbellsforboobs.org/individual-fundraising/stephhayes/. Thank you!

Also, if you are in the DFW area and want to participate with us then come on! All are welcome! It will be a blast. OCTOBER 27th, 6pm @ 7501 US 287 Hwy Suite D-2 Arlington, TX 76001, www.crossfitboom.com

The 21-day Sugar Detox – Days 4 & 5
Yesterday was the first day I didn’t have any cravings for the sweetness. This doesn’t mean I’ve made it or am successful yet, but it was a day where I truly didn’t think GEEZ I WANT SOME FRUIT. I was content and it probably because my meals, especially lunch, were more balanced. I’ve been eating a lot of chicken because that’s what we had an abundance of in the freezer but hopefully this week I’ll get more beef into my life, maybe some fish too. Last nights meal was roasted chicken with mashed cauliflower and a few carrots. I know not gourmet or even worth mentioning but it’s my blog and I’ll bore you if I choose! Hahah, please don’t run away. I try not to be boring, but sometimes I have no choice! Seriously though I did learn that for me it’s mostly mental especially once the sugar cravings truly go away. It does become a battle of the mind.

This morning I had what has become repetitive for breakfast and that was eggs and acorn squash. I have sweet potatoes sitting right next to the squash and the squash won all week! Even the kids were pretty stoked on my little breakfast. My youngest tried to sweet talk me into letting him have it. But I only let him have a bite. I have more roast chicken today with some spinach salad and MORE Cauliflower. After this week I’m cauliflowered out! I’ll have to mix it up for sure. But like I said earlier this week I was not prepared. Next week should be much better in the food variety…. I HOPE!

Hope everyone has a FREAKIN AMAZING FRIDAY and weekend. GO RANGERS! It’s do or die tonight for them.

And pray I survive our cold front and rain that hits tonight and tomorrow. We have football all day and there’s small chance it will get canceled. I’m a TEXAS girl and a wuss to the elements especially when the elements are cold and wet. So pray I make it through the weekend because the cooler weather only encourages comfort foods

Remember to BE AWESOME!!

Yup, It’s Definitely A Monday

I’m feeling it on all fronts today and I’ll not bore you with it all. Instead I’ll tell you how proud I am of some of my BOOM BOX Buddies for competing this weekend at the Texas Barbell Massacre at GSX CrossFit in Fort Worth. Way to go Triston, Sherry, Kenny and Josh! Y’all did great and I hope y’all had fun!

So let’s get on with it and tell you how the BOOM Box went this morning.

Skill/Strength: Frankenstein Squat Heavy 3
I’ve never done this before and although I had a good idea of what it would be I wasn’t prepared for how awkward it would be. It’s a Front Squat with your arms extended in front of you instead of your hands being on the bar.

If you struggle with bending forward on your Front Squat then this is good work. I feared adding weight because with the bar only at a whopping 35lbs it gets your throat pretty good. I still feel like my esophagus is bent. I ended up working up to 105lbs and hitting 3 reps. We were out of time but I feel that I could have at least got to 115lbs. But not too sure, that 105 got heavy pretty quick.

9/17/12 WOD

MetCon: 2 rounds of 50 KB Swings (1 Pood), 30 Burpees, Red Gate Sprint, Rest 2 minutes
I felt pretty good on the first round of KB Swings and Burpees. Ok I lied, I felt pretty good only on the KB Swings. Managed to do those unbroken and pretty much sucked at burpees. I then further sucked on my run. The RED GATE sprint is abouta 1000m hellish run, maybe 1200m, not too sure. And again for me, not so much a SPRINT. I have no clue when I took off for my run but I fared better than I normally do on longer runs. I had a little mantra of “I’m a runner, I’m a runner” going on. I’m not a runner though and it was hard to lie to myself but I survived. I returned at 11:30. By Round 2 I was just a sad pathetic loser. I let every thought that popped up in my head slow me down. By the time I got to the run, I was done! I had mentally given up. My runner mantra was lost on the side of the road somewhere. I came back with a finished time of 27: 54. Booooooo! Tomorrow I come back with a vengeance, hahaha, errrr, I hope!

I hope everyone had a great weekend. And I truly wish your Monday is way better than mine! I’m trying here to be AWESOME but I may need some of you to pick up my slack! Thanks!

idrankthecfkoolaid

and it's good

KB Swings

I see the LIGHT

Where does TIME go?

Hangin’ In There

Hard to Focus

Goal Setting

Time Change…. It’s Complicated

Happy, Happy, Happy

My sunshine is fading

Ouchy Mama!

Yup, It’s Definitely A Monday

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