Pretty Muddy Giveaway and other ramblings

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

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

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

HOW TO ENTER idrankthecfkoolaid.com’s giveaway

It’s simple.

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

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

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

The PRIZES
4 total race entries to give away.

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

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

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

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

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

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

2/14/14 WOD

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

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

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

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

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

2/18/14 WOD

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

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

2/19/14 WOD

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

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

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

Testing the Waters

I finally went out and had a post Whole30 NON-COMPLIANT dinner at a local sushi buffet restaurant. And my biggest feat was steering clear of the créme brûlée! I had fresh strawberries instead. I managed to eat rolls that seemed more plain, not too many fancy sauces. And I ate less than a cup of white rice with some hibachi style chicken and steak. My concerns were what the ramen soup broth was made of and what makes squid salad so tasty. But nothing sent me into a spiraling madness. No headaches, no stomach aches. I woke up with a more than achy wrist, so something caused inflammation but since I didn’t reintroduce just ONE non compliant thing it will be hard to pinpoint. Other than that I don’t feel like I’ve opened any doors that can’t be closed. I even managed to get a cakeball order finished without licking a spoon, spatula or even my fingers! No sample tasting for me! WILL POWER folks!

Made a bunch and didn’t even taste one!

Quick FOOD recipe – Cabbage Hashbrowns
So I was scouring the internet to find a recipe for shredded cabbage and low and behold I did find one. I don’t have the site but I just briefly skimmed it and had the gist of it. It’s like the Veggie Latkes I’ve shared in the past but so much easier.

You need ghee or coconute oil, cabbage, leeks or green onions, salt, pepper and one egg (maybe two). Depends on how much cabbage you have.

2/5/14 Lunch with Cabbage Hasbrown!

I bought shredded cabbage, but you could just cut and shred a full cabbage. Heat up skillet and 1 TBS of cooking fat. Put shredded cabbage into a large bowl. Put a hand full of leeks/green onions in with the cabbage. I had a lot of cabbage so I made two separate bowls, thus needing two eggs. Add egg. Add salt/pepper and whatever else you think you might like to spice it up. Get your hands in there and mix it all up until everything is well coated with egg. Take a handful of the cabbage mixture and lay in skillet. Press it down a bit with a spatula into a circular shape and let cook 3-4 minutes. Flip and cook another 3-4 minutes. Plate it and serve. Great with ANYTHING in my opinion. Breakfast, lunch or dinner! Servings differ on how little or big you want your “hasbrowns” to be. I used an 8″ skillet, so my hasbrowns were large. It made 4 with what I had.

2/6/14 Boom Box
I was driving into work as it started snowing. We don’t do well in cold temps as it is, then add frozen crap falling from the sky and all hell breaks loose. I wasn’t even halfway to my j.o.b. and I was still sitting on the highway. For 30 minutes, going pretty much nowhere. When I finally reached an exit, I blasted off and headed back home! Then I realized I could possibly make the 9am class and I did! Whew! Get it over with!

Strength: DL 5,5,5,5 by feel
By feel! It felt heavy! The whole time. I worked up to 205 but could only bust out 3 before I lost all my grip. I’m convinced the bar is WAY heavier when temps are below 20°!

2/6/14 WOD

MetCon: 3 rounds of 9 Burpees, 12 Box Jumps (step down), 15 Thrusters 45/35
I wasn’t dreading this workout but I didn’t move very fast my first round. I think I did better for rounds 2 and 3. But in round 2, I missed the box. That scares a person. So I took some time, too much time, just staring into nothing. But I’d rather be safe than sorry. I need to be right in the head so I don’t mess up again and potentially hurt myself. Ah well. As for Thrusters, I wasn’t sure if I could do them but when I tried one there was no pain. Granted, it’s only the bar at 35lbs but it’s better than nothing. And 35lbs was RX. So yay! (maybe that’s another reason my wrist is a little achy though) Time: 8:08 RX

2/7/14 Boom Box Test Day

Mobility: Shoulders!
This was a long overdue session. I needed this.

Skill: MU
I was the only one and MU wasn’t happening, so I got to do some more warmup and mobility. Realized I wouldn’t be able to do OHS in the MetCon as well, so that was good. I don’t need more wrist issues. I strugged with just the bar. Maybe it’s cold. Maybe it’s the Japanese food that caused too much inflammation. I don’t know. But the bar was not comfortable overhead.

2/7/14 WOD

MetCon: Open WOD 11.4
WOMEN – Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

I don’t think I defrosted until half way into the workout. Damn it, it’s cold. I’m pathetic. I was hoping to complete the burpees in less than 5 minutes. Had I shown up at 6pm instead of 5am, then maybe it would have been possible. I was moving so slow. I finally finished right under 6 minutes. Then instead of OHS, I did Overhead Presses with the Multi-Grip bar. I did sets of 5 because my core is toasted from all the situps on Wednesday. I didn’t think I would make it to Pull Ups (mod for MUs) but I had like 20 seconds left. So by the time it took me to get a band on the bar, time was up. Final: 60 burpees, 30 Overhead Press

That’s a Wrap!
If you live in DFW and want to check us out for FREE, we have a 9am Community WOD and a 10am Yoga class. Crossfitboom.com! Come out already. You know you want too!

Other than that, have a GREAT weekend. Do something fun! Make someone smile. Eat Clean. Train Dirty!

The Countdown is ON!

After my Whole30 last year, I went off the rails. And I had many failed attempts on getting back on track. MANY FAILED ATTEMPTS! And I got to a point where I was ready to concede to the weight gain and just be. Thankfully, I shook myself out of that thought process and recommitted to finding my happy healthy self. I’m now TWENTY FIVE days into Whole30. Five days to go! And by Day 12ish, I was super happy I decided to get back to it.

I know I’ve lost some weight but I’m not sure how much just yet. But I was blaming my poor performance at the BOOM Box on my weight gain. But in the end it was just my poor eating habits that needed to change. I’m pretty sure I’ve had minimal weight loss right now (I DID GAIN ALOT) but I am doing so much better in EVERYTHING. My runs are better, I found my Toes To Bar and I’m able to push through on most everything much easier. These are big things for me. So can you only imagine if you have moderate to zero physical activity, yet you are having a hard time getting out of bed because everything hurts. Eating clean should make you feel like a ROCKSTAR! Imagine: less headaches, less joint pain, clear focus, better sleep, more energy. That’s what Whole30 could do for you. Heck, just trying to eat cleaner in general will do wonders. Make that change folks.

You can’t look at me and say… oh she was already skinny. Or she was already super fit. I wasn’t. I gained a lot of weight. I let self discipline go out the window. I had to start over. You can too. And you will be OK. You will be GREAT! So quit with the back and forth. Quit with the lolligagging. Just make the decision to do better. Find better health. Find physical activity. Find your Happy Place!

1/29/14 Lunch

1/29/14 BOOM Box
Mobility: We did the killer QUAD stretch against the wall. 3 minutes each leg. UGH!

Conditioning: 1k time trial rower
I repeat over and over, I enjoy rowing, but I’m not good at it. So here was a good time to work on rowing. I’m only steady and strong for about 250m. Maybe one day I’ll bump up to a solid 500m. But that’s not anytime soon I don’t think. Time: 4:27

1/29/14 WOD

MetCon: 10 min AMRAP of 25 Jumping Air Squats, 50 DU, 3 MU
Well, we thoroughly smoked our legs on the Rowing. Now add Jump Air Squats. I figured I wouldn’t be able to walk today, but I can with minimal soreness. But I also didn’t get too far into reps with it being a 10 min AMRAP and having to do 9 Pull Ups for the Muscle UP modification. I got through my first set of 25 JAS pretty quickly. My DUs were a struggle. I was trying to do them slow, but I couldn’t slow down. So I was messing up way more than if I just busted them out AFAP. Then got to Pull Ups and struggled. Not as bad as I would have weeks ago but PULL UPS are terrible. By round 2 my JAS were not as quick but I still kept a steady pace. My brain and body were too tired to think for the second set of DUs so I finished them much more quickly. For some reason, I had a hard time getting a good breath in. So I hung out a few seconds before getting to the Pull Ups. But I was good on time. I thought I could get one more round in. I stumbled through DU again which slowed me down. Final: 2 Rounds + 25 JAS + 50 DU + 3 Pull Ups

That’s a Wrap!
It’s almost the weekend. Woooo! And if you’re local, then come out to CrossFit Boom for a Community WOD at 9 am and YOGA at 10 am. You wont’ be sorry. We have fun and you can laugh at me sucking at Yoga!

FIVE days to go! No matter where you are on your journey, keep going strong. Do your best. And if you trip up, that’s fine. Just get back on the right path and don’t be too hard on you! Happy Thursday!

Icemageddon 2013 @!$$%&*!@***

Thank goodness the ICE is melting away. For those of you who don’t know, I live in TEXAS. We don’t get nice fluffy snow to play in. We get ICE. And we get ICED in. No fun. I fell several times on the ice, once even trying to catch myself with my bum wrist/hand. That HURT. But so far no further major issues. I’ve been a caged bird. And to top it off, I had to get my AC/HEAT unit replaced on Monday. So after a cozy stay at my dads for 4 days. I had to return to my freezing cold home while I got a whole new system. Brrrrrrr. But all is better now that I have a heater that works and the roads are drivable…. for the most part.

At least the kids had fun!

11/5/13
Last week I left off saying I was going to miss Thursday workout, but due to the incoming weather, all afterschool activities for my kids got canceled and I got to make an evening class at the BOOM Box.

3 sets of 100 ft sled pull backwards (3/2) plates and 20 Air Squats AFAP, rest 2 minutes between efforts.
Out of the 4 of us there, I was the only girl. With 2 sleds I was pulling the sled with the 2 weights. But by my 3rd pull, there was 3 weights so we could get out of the freezing cold weather. Instead of taking off the weight, I just pulled it. And OMG it was freakin hard. And of course it was on the uphill of our parking lot. I thought I’d just be tough and I think it almost killed me! It was only an additional 45lbs but it felt like an additional 100lbs. Coach saw me struggle and was going to rescue me but I just dug in and finished. Kind of felt good to finish strong like that. The 20 Air Squats after that were so miserable though.

12/5/13 WOD

MetCon: For time – 250 m row, 30 kb swings (2/1.5), American, 500 m row, 20 kb swings, 1000 m row, 10 kb swings
Before we got started I tested out the KB swings at a lighter weight. American standards are to get the KB overhead. With my wrist still being wonky, I opted for Russian swings which are at eye level. I still did the 1.5 POOD though. The first row didn’t go as bad as I thought it would. I don’t recall my time exactly but I’m pretty sure it’s one of my better times. It was all downhill from there. I suck at rowing but oh how I wish I was good at it. The first set of KB swings weren’t too bad. I did 15, 5 and 10. I just didn’t feel like I had a good grip. The 1000m row I thought was going to kill me. There was a handful of times I was literally fighting internally with myself on if I should stop. I’m glad I didn’t stop but it wore me out. For my last set of KB swings, I just had to keep telling myself HOLD ON. DON’T STOP. It was struggle to the end. Time: 13:35.

12/6/13 ICEMAGEDDON has arrived.
After a lot of bs’ing and statements of bravery at Thursdays WOD, there was a decision that if the roads were driveable then we would have a 5am class. It’s fortunate I’m not far from the BOOM Box. And it was fortunate that the white stuff on the ground was slushy at 4:30 a.m. The slush didn’t stay slush, making FRIDAY, SATURDAY and half of SUNDAY miserable!

Mobility: Hips and Shoulders

MetCon: 20 min AMRAP of Elizabeth 21-15-9 Squat cleans 135/95 ring dips
Of course I had to modify. I did Front Squats and Push Ups. I still don’t have the wrist mobility to rack the weight so I’m over there Frankenstein-ing it. My squats are week. I think I only had 65lbs on the bar and I was STRUGGLING! I did closed fist Push Ups instead of the ring dips. I started off strong but had to resort to scaling down to my knees.

12/6/13 WOD

Elizabeth is normally just 21-15-9 for time. But this icey morning called for an AMRAP. Woooo fun. It was a perfect beatdown before the CABIN FEVER, STUFF MY FACE WOD commenced for 3 days straight. I managed to get through 2 full rounds + 5 reps into the 3rd round of Squats.

12/9/13
Once my heater was installed and my bones warmed up, I figured I get a WOD in. I had a killer headache at 5am, probably from all the junk, and just couldn’t get moving.

Strength: Back Squat 3×5 @80%
I may not have the flexibility to rack the bar for front squat but I now have some flexibility for back squat. I didn’t get NEAR my 80% but I was able to FINALLY hold the bar for the Back Squat in general! WOOOO!

12/9/13

MetCon: 3 rounds 1 min at each station HR Push Ups, Box Step Overs 20″, Hollow Rocks, Jumping Split Lunges, Ring Rows, Rest
This was Fight Gone Bad Style. I did mention I stuffed my face for several days right? This wasn’t going to be pretty.
My Push Ups were a hybrid of my left hand being flat on the ground and my right hand in a fist. The Box Step Overs were dizzy-ing. The Hollow Rocks SUCKED DONKEY BALLS. I probably did best at Jumping Split Lunges even though I paused frequently. And RING ROWS were a butt whoopin. I had a low score of 310 reps. There were names on the board at over 500 reps… WTH?!?!? I bow down to you beastly folks.

The End
And then there’s today. Where my roughly over an hour drive into work turned into 2.5 hours. I should have just stayed home. Let’s hope my drive home isn’t so miserable. There were reports of people being stuck in their cars for 24 hours on Friday evening. SO GLAD I didn’t attempt that trek! It’s good being back at the BOX consistently. And hopefully I can get on to cleaner eating now that the depression is wearing off. I hope you all are doing well, staying on track and of course BEING AWESOME!

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!

Mobility Hurts SO Bad errr GOOD!

Wooo, this was supposed to get published yesterday. So I’m playing catch up now, my apologies for the delay!

Yesterday morning at the BOOM Box instead of skill or strength we worked on Shoulder mobility. And it hurt so good! I just wish it didn’t HURT that good! Holy geesh! If you’re familiar with Kelly Starrett over at Mobility WOD then you know he has a knack for wanting to ~~hurt~~ help you! And today we worked on some things I know came from his part of the world.

OUCHY MAMMA INDEED!

MetCon: Team WOD Team WOD (2 person) 200 DU, 120 STOH 75/45, 60 over the box jumps 20 inch
Alright, I can be competitive in this. Right? 3-2-1 Go… Double Unders coming up. My teammate hasn’t quite got DUs down so he had to do 3:1 singles. So I did 50 DUs and he did 150 singles. Got to Push Press/Jerk and started off quick doing 15 each. That got tough really fast so we took a step down to alternating every 10 reps. I was still feeling pretty good by the time we go to the Over the Box jumps and I NO REPPED right off the bat. DOH! I had this itty bitty fear of clearing the box and I messed up. And I took more of a step than a JUMP. I ended up jumping on the box then jumping off for each rep. Something about not making it over really makes my heart race. But we didn’t really slow down. Kept our pace up and finished strong! Time: 10:36

2/6/13 WOD

Other than really trying to push at the Box, I’m still eating relatively strong. Ernie is coming along with eating clean as well. It’s not his first go at it, but it’s been slow getting him back on track. But last night we did decided to go eat sushi because I didn’t feel like cooking. I had a little bit of everything including some rice rolls but also sashimi. I tried to avoid the soy sauce but I didn’t avoid it entirely. In the end, I didn’t feel stuffed or bloated, it is sushi after all! But I did come away with a slight headache. This however is something I can tolerate for a sushi treat 🙂 Slept like a champ still and even woke up before the alarm clock. It’s nice to just wake up and not have the alarm ruin everything.

I’ve been trying to think of something new and fresh to add to my blogging besides daily recaps. Is there anything you readers would like to see/know/etc.? All of your input is welcome. Again, I’m here for support if you need an online cheerleader or just a friend in your adventure called life. This journey of fitness had made me stronger, happier and healthier. I may not have the certified background/education in fitness or nutrition but I have the day to day life experience. I have real life that goes on everyday. I have obstacles, emotions, KIDS and time management issues. I feel I am like a good majority of the people out there and just want to encourage you that it’s possible to live an active and healthy lifestyle!

Well today is my rest day and hopefully I’ll spend some quality time doing mobility work at home. Enjoy your day. Make it great and make it AWESOME!

Thrusters+Burpees May Cause Death PART 2!

I’m telling you putting those movements together is a freakin BEATDOWN! Thrusters in general takes every ounce out of you mentally and physically and well burpees are just no fun! Back in May we did a Thruster/Burpee combo and it was bad! Make it TABATA like we did today and sheesh you will be lying down in a puddle of sweat at the end.

MetCon: TABATA Thrusters, TABATA Lateral Burpees, Rest 5 minutes, REPEAT
We didn’t have a Skill/Strength portion of the morning but we did work on Mobility. We did some painful things to our shoulders with the barbell though. It was well worth it too. In our quest for ridding pain by causing pain, I realize my right shoulder is just not feeling much better. I work on some other banded torture and although it got a little better I was still having issues with the bar overhead.

11/9/12 WOD

Coach brought me some dumbbells to use instead of the bar for the Thrusters. They were only 12lbs but considering my shoulder was killing me this was the best idea. The way my arms/shoulders are positioned holding dumbbells vs the bar was less stress on the shoulder which was fantastic. But don’t let lighter weight fool you.

THRUSTERS are an ass kicker. By the time you get to Burpees, it’s just a relief to throw yourself on the ground. But that relief fades soon because Burpees are life draining! We took total count of our reps and for the first round I hit 83 reps total. My whole body was JELLO! I was happy for our 5 minute rest! I knew I’d have to best or equal my reps so I went as hard as I could for Thrusters. About half way through I lost power fast! I still managed to come ahead in rep count for this second round. With Burpees I really tried to just keep moving. It was hard by the last two rounds. I finished the 2nd round with 97 reps! WOOOHOO. Total of 180. Remember I only had 12lb dumbbells vs the RX 65lb barbell. I’m sure I would have a much lower count otherwise.

I was definitely WODdrunk post workout. Good way to end the week! I’ll be MIA for the Community WOD that is tomorrow @ 9am. But if you’re free and want to have some BOOM Box fun then just show up! There will be plenty of friendly folks there!

Have an AWESOME weekend with your AWESOME self!

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!!

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