Miss me?

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Eh, probably breathing a sigh of relief I’m not complaining every dog gone day. It’s true, I’ve been a slacker when it comes to getting out of bed or finding the motivation to show up at the Boom Box. That’s bad on me, cause I was doing so well.

Just so y’all know, as much as I like to whine and cry about each and every WOD, I am no cherry picker. I finally show up at the box knowing full well what’s in store and even though, 99.5% of me says stay home. That sick twisted .5% says stop mopin’ around and go. And what awaited me last night?

3/11/14 WOD
Gymnastics WOD: for quality 3 rounds 10 strict Toes to Bar or Jack Knife Sit Ups and 10 strict Ring Dips or Push Ups
I laugh at strict T2B. I barely have kipping ones! But I can do me some Jack Knife Sit Ups. Something about hanging from a bar that messes up my world. As far as Push Ups, I get so used to doing hand release that I forget what STANDARD Push Ups are. I can do a handful at a time, but it puts a strain on the shoulders.

3/11/14 WOD

3/11/14 WOD

MetCon: 5 rounds Run 800 meters 15 Clean and Jerks 135/95
Oh ya. You know I’m crying on the inside. But first off, I had to test that Clean and Jerk. So the bar was good. I could feel the tightness in the wrist but I could do the movement. I didn’t want to get too excited or push too fast, so I loaded 10’s on the bar and BAM I could do that weight too. But I could feel the tightness. So I stayed there. No need to aggravate the healing process. Plus I need to regain that flexibility. My elbows were a little low but I could do the work comfortably. Yay for Clean and Jerks! Booo for running! My first run was slow but steady. I didn’t walk or anything! Woo, me. But the rest were slow and half walk, half trot, a little jog, etc. For me the Clean and Jerks were light but again, no need to push the wrist too much. And by the 4th and 5th round after all the running, I was losing steam fast. This workout was a doozy. Time: 40:21, womp, womp.

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3/12/14
30 Heavy Russian swings
Only did 1.5 pood. Cause I’m lazy and didn’t want to pick up the 2 POOD.

Midline: Max plank hold
I’ve never been great at this, mostly cause I think too much on how I don’t like holding planks. Time: 1:33

Strength: Max weight Yoke carry 50 ft
It was cold and windy this morning. I was not wanting to do this carry. We loaded up 2 – 25lb plates, not too bad. But I can not hold the Yoke like I’m supposed to. It hurted the shoulders way too bad. So I carry it awkwardly. Add 2 – 15lb plates. Same awkward carry. Then we add another set of 15lb plates. I can carry it but they way my arms are, SUCKS, so the Yoke slides off my back a little over halfway. I was over it.

3/12/14 WOD

3/12/14 WOD

TABATA: Row (cal) and Burpees, post lowest reps
Well I started with the row and managed 4 calories for 6 of the 8 rounds, then on my 7th round let it drop to 3. Booo. Score: 3

My hips were smoked for Burpees and I had sweatpants on that were irritating me so I wasted my time taking off my sweatpants. Boo. Score: 2

That’s a Wrap!
So I’m glad I had back to back workouts. I needed to feel good about working out again. It’s funny how my most dreaded workouts (running involved) still make me feel awesome. I just get mental and lazy, I’m human. You are too. So don’t get all debbie downer when things don’t go right. Just get your focus back and get back to work. A friend of mine tagged me in the pic below and it’s so on point!

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My Traps, My Lats and My Achy Shoulders

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We’ve done a lot of work at the Boom Box lately that is really hitting my upper body pretty hard. Toes To Bar, Pull Ups, Push Ups, Snatch, more Push Ups, more Toes To Bar, Shoulder to Overhead. I need new EVERYTHING but my Shoulders are first in line!

2/11/14
CrossFit Cindy or Mary
If you can’t do Mary RX then you were doing Cindy. A 20 minute AMRAP of 5 Pull Ups, 10 Push Ups and 15 Air Squats. I wasn’t really FEELING this workout but I could not have stayed at home doing nothing. In October I got around 13 rounds. I came close this time around but didn’t meet it or beat it.

2/11/14 WOD

2/11/14 WOD

I know I was pretty slow in the Push Ups. My wrist is still wonky. I could do some normal push up but had to keep reverting back to the fists. I’m much slower on my fists. I felt like I kept a good pace with my Banded Pull Ups and for most of my rounds of Air Squats, I didn’t really stop. Not until the end at least. Final: 12 rounds + 5 Pull Ups. I’m ok with this. Not sure I’ll ever be “better” until I actually have Pull Ups. But I’ll keep trying.

2/12/14
Strength: 3 sets max ring dips (w/ 5 sec hold at extension)
I worked on max sets of Bench Press. I don’t remember how many reps I got, but not a lot.

Skill: Snatch
Worked on this for a little bit but I was unable to work a full Snatch. The OHS part is still killer on my wrist. So I worked on Power Snatch.

2/12/14 WOD

2/12/14 WOD

MetCon: EMOM go as long as possible of 2 Snatches 115/75, 2 MU/3 C2B, 4 T2R/4 T2B
When I read this, I laughed. Every MINUTE on the MINUTE! The time doesn’t stop for me to crawl in and out of bands. Then continuous T2B. Hahahhhahaha. I managed to get in 2 full rounds! So I just chugged along while Coach T stayed strong for 14 minutes. I’m sure he could have gone longer. I was on the verge of tears as my hands started getting “crunchy”. That means a rip is nearby. I stopped before any of that nonsense kicked in. So I still did work for 14 minutes. Just not as much as everyone else will do :/ Part of it. Still did work!

That’s a Wrap!
I’m addicted to Shrimp! I’ve been buying cooked shrimp (cause it’s fast and easy) at the Whole Foods. I sautee some shrimpies in ghee, toss in some spices and bam I have easy protein. Pair it with a salad or quick stir fry type veggies and I’m done. All simple and easy but right now I’d be content with eating that for every meal. Probably not the best idea but it’s so simple!

What’s your GO TO meal?

Happy Happy Wednesday!

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BOOM! Whole30 Complete!

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And guess what? I’m just going to keep on keeping on. Like I’ve mentioned before, I may not be PERFECT but I’m going to try and hit 90% weekly. That allows me to have two OFF ROAD meals a week if I desire. But right now at this moment, I can’t even imagine eating junk! I was talking about it to my box mates and I was saying, I’ve only put “clean” food in my body for 30 days. My stomach is going to hate me if I stray from that. So the desire to eat out or eat junk is not there for me. At least not for the now. Heck this is only DAY ONE of post Whole30. A lot can change. Let’s just hope it doesn’t change too much!

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I didn’t take measurements, which I should have! DANG IT. But I did lose 10lbs! SCORE! I still have many more pounds to shed but it’s a good start. This keeps me motivated to keep eating clean. I did take some before and after pics but I decided I will take them in 30 day intervals until I hit a weight that I know I should be around. Then I should, no promises, share my progress. One of my kiddos who helped me take pics could definitely see the difference from my pictures 30 days ago. I’m excited what another 30 days will look like.

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You too can do this! So look up Whole30, download their free pdfs, scour the forums, and get to it already. Someone mentioned that it seemed like it went fast. And I’ll say at around day 12 is when it seemed like the days just ticked along at a nice pace. The first couple of days are EXCITING. Wooo! I’m doing this, but after a few days in, it’s like OH CRAP I’m doing this :/. By day 12, I was definitely more in control. The mind isn’t so stubborn. You just DO! You do what you have to in order to make this work. Before you know it, it’s Day 30!

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But you have to make that commitment. You can’t let Birthday Parties, family from out of town, office functions, etc. get in your way! Your family is NOT going to fall down dead because you didn’t have birthday cake at your grandpa’s 99th birthday. Your boss shouldn’t fire you for not having happy hour drinks. And your Mom, sister, brother or WHOEVER is not going to disown you if they come to town and you are doing Whole30. Sure you may get questions, weird looks, exclamations of insanity, but it’s your choice to be a healthier you. You are a grown up. You are an adult. You can make your bed if you want or not. You can eat and drink till you want to explode. But the minute you decide to cut “bad” foods out of your life, it’s like, ” OH $hI†, I can’t give up wine. And eating out, not possible. I can’t do this.” And you go into panic mode. Well I’m here to tell you, YOU CAN give it up for 30 days. You WILL feel better. You WILL feel a difference. So suck it up buttercup. Stop sitting on the fence. On Day 31 you can revert to all the unhealthy foods and habits. But I’m thinking/hoping that won’t be the case. Hopefully, you’ll see the forest through the trees! Don’t forget, I’m here for you as a cheerleader or as a listener. I will support you. You got this!

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Boom Box
2/4/14
Strength: 50 heavy Russian Swings
1.5 Pood. Booo!

Skill: HandStand Push Ups
My wrist isn’t supporting me right now, so I just watched from the sidelines.

2/4/14 WOD

2/4/14 WOD

MetCon: 4 rounds of 400m Run, 30 KB Swings, 15 Strict Pull Ups
Oh man, running and pull ups! Not my kind of fun at all. But if I try and cherry pick my WODs, then I won’t get better at my weaknesses. It wasn’t pretty. My runs were slow and my Pull Ups even slower. The only thing I had going for me were the KB Swings. I don’t really even have much to say except that I finished. Time: 26:42

2/5/14
Strength: Turkish Get Ups for weight & 3 sets max Ring Dips
A couple of weeks ago we did a MetCon with TGU and my wrist couldn’t handle the kettle bell. Today I could at least do the 25lb KB. I didn’t try pushing more because the good ol’ wrist is a little worn out and I want it to heal up, not get worse!

Skill: Pistols
It is what it is. I’m not there yet. But we worked on them to get warmed up for the MetCon.

2/5/14 WOD

2/5/14 WOD

MetCon: For time – 200 Sit Ups, 4 alt Pistols EMOM. Start with Pistols
My modified pistols were done by holding on to a bar on the Pull Up rig. With all my clean eating, my knee didn’t even cause the tiniest of pain. I’m always scared with my left leg because it HURTS. But today I was able to bust them out quickly. And fortunately I was able to do Sit Ups in a good time. Well, a good time for me! I did 31 in my first minute. But I couldn’t keep that pace, but from then on out I did anywhere from 18-26 reps per minute. Doing Pistols EMOM is a little break, but not a big one. And for once, I just kept a good pace with Sit Ups. I didn’t pause for anything. I would just go slower or faster, but no stopping! Time: 9:46.

That’s a Wrap!
I feel good. My brain is ALERT. My energy is up. And my overall recovery from workouts is at it’s best. Wooooooo! I wish I could give everyone a taste of how I feel, so you can experience the feeling! That would, without a doubt push you to make changes. But, alas, I have no magical skills to do such things. You’ll just have to take my word for it!

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Have a Happy HUMP Day! Do something out of your comfort zone today, like 200 Sit Ups or hold a Plank for as long as you can. Or just drink half your body weight in ounces of water (200lbs = 100 oz water). Do Something!

Also, if you are in DFW, CrossFit Boom is hosting another Community WOD, this Saturday at 9am. Yoga at 10am. Don’t be scared or intimidated. We have all levels of fitness that show up. It’s fun, laid back and then some more fun. Coach works around injuries and limitations. There’s something for everyone. Come on out and play with us!

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My Bootay was Kicked

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Oh man, Curtis Ps and running. Thanks Coach for trying to kill us! And the soreness is taking it’s toll on my glutes, oh my! You know when you walk in to your box and the WOD takes 20-30 minutes that you’re in for it. And although it was a beating, I actually walked away feeling great. Maybe that Tiger Blood is kicking in?!? Maybe I’m just so happy to Clean a Bar (even if it is only lightweight) that I overlooked the misery. And even though I woke up to some achy legs and a really bruised knee, I was ready to take on the morning workout as well. I think it may be Tiger Blood!

1/21/14 WOD
Sled Pull 100ft x 3 Backwards
I think I like pulling the Sled backwards more than forwards but it’s not a far distance so maybe only during short pulls. 😀

1/21/14 WOD

1/21/14 WOD

MetCon: 4 Rounds of 20 Curtis P’s 75/45lbs, 400m run
Ahhhh, Curtis P’s should get your butt in shape. These are no joke! You first must clean the bar, then lunge forward with right leg, then lunge forward with left leg, then press overhead. That’s 1. So we had to 20, then run X FOUR! I started off with the 25lb bar which I could clean with only a little tightness in the wrist. As I warmed up the wrist was much better. So we put 10lbs on the bar. This I could still do and Coach had me stay there just to be safe. I’m glad because I think 45lbs would have been too much for now. Soon, I will be back to normal! My first round was alright, my 2nd round was slow and I tried to push harder in the 3rd and 4th rounds. It’s the running that gets me! Time: 25:13

1/22/14 WOD
Skill: EMOM for 12 minutes of 15 ring dips odd, 20 DU even
The progress on my wrist is good. I can now hold my body weight in a plank position. I can not however push up my self without pain. So Rng Dips were not happening. Instead of Ring Dips, I did Bench Press with the Multi-Grip bar. It’s been forever since I did any sort of Bench work. So 65lbs caught up to me fast, especially the way the Multi-Grip bar is set up. I started of with sets of 10 but I was struggling so Coach T had me knock a rep off as the minutes went on. As for Double Unders, well I started off really weaksauce. It took me a while to get going. But by the end I was doing them unbroken. My legs were not cooperating. Maybe all that work from last night!

01/22/14 WOD

01/22/14 WOD

MetCon: 12 min AMRAP of 8 Shoulder TOH 115/75, 8 C2B, 4 Forward Rolls. DU Practice if time remains.
Coach T had us move DU practice to before the AMRAP which was nice. I don’t think I would have had it in my shoulders to do any DU work.
I continued to use the Multi-Grip bar for my STOH. It’s only 65lbs but that’s all I could handle with my upper body still getting back on track. For once I could string almost all 8 C2B (banded of course) without crying or dying! That’s Tiger Blood, ladies and gents. And then Forward Rolls came. Now I’m not gymnast but I can do some rolls. I have not however done them in quite some time and I learned that they made me really really dizzy. Holy Crap. That sucked. I took too much time between rolls and really slowed my pace on the STOH. Thus leaving me with only 4 rounds + 8 STOH + 1 C2B.

Day SEVENTEEN!

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Yaaaaaa! I’m here and killing it. I feel better during my workouts, I’m recovering faster and I’m totally not bloated on a daily basis. I still have some weight to lose but I am feeling great and seeing a difference in how my clothes are fitting me. I still haven’t found my happy place with preparing my meals. I dread getting started but once I start I do find peace in prepping and cooking. So now if I could just look forward to the process! Overall I would say that the Tiger Blood is slowly creeping in. I feel good. I sleep good. And I am not feeling miserable watching other people stuff crap into their bodies. Woooo!

1/21/14 Lunch

1/21/14 Lunch

I also, finally made some handy dandy Cauli Fried Faux Rice. Yummo! Sliced up a steak really thin, cooked with an Asian flair and DINNER was served. So good. I could eat this every day I think. Now I’m not going to tell you it’s just like RICE cause I love rice and rice it is not. But, it’s seriously tasty. And really does a good job in getting that Asian food craving I get. Plus veggies as my base instead of filler rice! Score.

I took the following recipe from Paleo Cupboard and slightly modified it for me. I used Avocado Oil instead of lard or tallow. As I have none. I almost used Ghee but realized my Ghee had expired and I wasn’t going to test the waters on if it could be good still. I also used green beans instead of peas. I used to eat at this one Hibachi place that put green beans in their fried rice. LOVED it. So ya. And for the cauliflower. I have a shredder disc on my Food Processor, so it makes a nice rice consistency. But a hand grater or just pulse on your food processor is just as good!

1/21/14 Dinner

1/21/14 Dinner

Paleo Cauliflower Fried Rice
Prep time: 10 mins Cook time: 15 mins Servings: 6

Ingredients:
– 1 head of cauliflower
– 2 Tbsp. + 2 more Tbsp. lard/bacon fat or tallow
– 4 carrots, peeled and chopped
– 1 small onion, chopped
– 2 Tbsp. garlic, chopped
– 1 cup green peas
– 4 eggs, whisked
– 6 Tbsp. coconut aminos
– 1/2 tsp. sesame oil
– 1/2 tsp. fish sauce
– Sea salt and ground pepper to taste

Equipment:
– Kitchen knife
– Cutting board
– Vegetable peeler
– Cheese grater or food processor
– Paper towels (optional)
– Large skillet or large Wok
– Large bowl
– Measuring spoons
– Stirring spoon

Directions:
1. Prepare your vegetables and whisk eggs. Grate the cauliflower on the larger side of a cheese grater, or pulse pieces in a food processor until they are rice sized. I like to wrap the riced cauliflower in a couple paper towels and squeeze it to remove any excess moisture, which helps make sure you get the crispier texture you are looking for.
2. Heat your skillet or wok over medium-high heat. Add 2 Tbsp. of lard/bacon fat or tallow to the pan and allow it to melt. Add your onions, garlic and carrots and cook for about 2-3 minutes. If using peas, add them and cook 1 additional minute. Remove from pan and set aside in a large bowl.
3. Next add your whisked eggs to the pan and scramble them until they are lightly browned. Add a little sea salt and pepper, remove from pan and add them to the large bowl with the vegetables.
4. Next add the remaining 2 Tbsp. of lard/bacon fat or tallow to the pan and allow it to get very hot. Add the riced cauliflower to the pan and toss it in the oil. Cook for about 5-7 minutes, only stirring every couple minutes so that it allows some pieces on the bottom to fry and get brown and crispy.
5. Add the vegetable and rice mixture back to the pan and stir to combine. Add the sesame oil, coconut aminos, fish sauce and some additional sea salt and pepper to taste.
6. Scarf this down and smile.

That’s a WRAP!
Whew. HUMP DAY! You know how people say they get a Runner’s High? Well me personally, I’ve never experienced such things. I DESPISE running. But I feel like I could truly say I’m on a Whole30 High. LOL. I know, I see the eye rolls and hear the “ya whatevers” but it’s true. The Tiger Blood. But not in that Charlie Sheen, Winning, kind of Tiger Blood. Just the kind that makes you feel AWESOME!

So go ahead, go make a change. Do something new and healthy for you!

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Can’t Stop Now

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It’s Day TEN of the Whole30. I am 1/3 of the way there and I’m still truckin’ along. And it’s a ROLLERCOASTER of emotions! Days TEN and ELEVEN are described as the ‘hardest days’. Yay for that, right? NO, not at all.

I’m really at a loss for words on how I feel. I don’t feel bad but I don’t feel super awesome at this moment. I’m doing the work, eating the foods but I’m just so blah. I’m definitely proud of myself for being strong for the past 10 days but I’m losing steam fast. I need a recharge. I have 20 days to go!

1/14/14 Lunch

1/14/14 Lunch

My food is still tasty and yummy but again losing the excitement! I definitely don’t want to become humdrum when it comes to my meals. Since we decided to do the pork recipe again, I’ve been slacking on making the sides for Week 2 from Weeknight Paleo. Until last night, which I was interested in making because I would be using Parsnips and Turnips. Turns out I DO NOT LIKE either one. So not my flavor pallet and now I have 3 containers full of root veggies I am not happy with. Part of me says suck it up and EAT IT but last night was a struggle. I was so over it, I didn’t even take a picture. How do I make roasted turnips and parsnips into a winning meal? Maybe Ernie will eat them all 😀

Turnips! Bleh!

Turnips! Bleh!

Two Days of BOOM Box
1/14/14
50 heavy Russian swings
Coach left it up to us to pick our own version of HEAVY. But we all know we need to still pick up his version of heavy! 1 1/2 POOD. I was very low energy last night and was not having much fun with these KB swings. I did 20 right off the bat and then broke it up.

Midline: Max Plank Hold (Everyone must accumulate at least 5 minutes)
Ugh. Planks are a pain in the arse. I held for 1 1/2 minutes before dropping and pretty much held the rest of the 5 minutes owed in increments of 30 seconds to 45 seconds. I’m not good with long holds of any kind.

1/14/14 WOD

1/14/14 WOD

MetCon: 800m run, 21-15-9 of Ring Dips and Strict Pull Ups,  200m sprint!
Oh for the love. You all know I despise running. It’s the worst. But GUESS WHAT? I trotted the whole 800m without walking or stopping!!! I ran it UNBROKEN. I haven’t done that in over a year! Mostly cause I’m a big baby, but also cause I’m just a little fatty who eats like shit! But now, with 9 days of Whole30 under my belt, I’m just a trottin’ away. I even got a little faster on my second lap! But my calves were smoked. Instead of RING DIPS, I was tasked with incline pushups on a bar set on the pull up rig. At first I was a little slow. Not sure my wrist would hold up but once I got comfortable I moved a little quicker. Pull Ups were super slow and took forever! I never thought I’d finish the 21, and that’s with BANDS! If it weren’t for me sucking at Pull Ups so bad I would have had a much better time. When it was time for the 200m SPRINT, it was more like a jog, walk, trot, walk, trot to the finish. Time: 24:32. Boy I’m slow!

1/15/14
I was really debating on showing up at 5 a.m. I laid in bed and had an internal conversation/argument with myself. My body is tired. My brain is awake. It’s cold outside. I could use another 1 1/2 hours of sleep. GET UP. GET MOVING. JUST GO. I should have played THE GRIND. I’ve shared this before but it’s just so darn good. Here it is again:

So I went and the parking lot is EMPTY. Where are my 5 a.m. peeps? Hellooo? So it’s just me and Coach T.

Midline: 30 evil wheels
Now that I have more faith in my wrist, I can roll out a little further. Not so evil today!

Strength: DL 4×3 Heavy but make it look good.
I worked my way up to 185lbs for my HEAVY. This shouldn’t be heavy to me because my 1RM is 235lbs. But today it was heavy. I was telling coach, that it’s not that I don’t think I can go heavier, but my HANDS hurt so bad. Just holding onto the bar with 150lbs hurts my sad old hands. Anyhow 4 sets of 3 at 185lbs was just fine for this morning.

1/15/14 WOD

1/15/14 WOD

MetCon: 4 min elimination (like 13.5) 3 rounds 30 Air Squats 10 Burpees If you don’t make the first cap you owe your coach 400m run on the spot. Go for as long as you can! DU Practice if time remains.
I knew coming in this would be deceiving. It’s easy movements but it won’t be an easy workout. I just didn’t want to run, at all. And it’s cold outside. 3-2-1 GO! Bam I did the first round in 1:07. I thought I could get get under a minute but on my 7th burpee I slowed down. Not good. Got up for the second round and the Air Squats felt like I was in QUICKSAND, no wait, CEMENT! I couldn’t just GO. I was struggling. I slowed down too much. As for Burpees, forget about it. Those were so bad. Time was ticking. I go for Round 3, look at the clock and was like, crap I have to run. I managed to get in 20 Air Squats before the 4 minutes was up and off I went. Boooo! Final: 2 rounds + 20 squats. That was a poor showing indeed.

That’s a Wrap!
Still excited it’s Day TEN and I’m going strong. Emotionally I may not be feeling it but I’ll get there. Soon Enough! In other news, I have a giveaway coming up soon! Paleo Parents is releasing a new book called 3Phase Paleo.

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I am in the middle of reading it myself, but when I’m done, I’ll be reviewing it here on my good ol’ blog and I’ll hosting a giveaway to one of you!

It’s Hump Day! Make it a good one!

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Bread does a Body Bad

Bad for Health

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

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

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

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

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

Strength Motivational

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

8/26/13 WOD

8/26/13 WOD

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

Strength Motivational

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

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

8/28/13 WOD

8/28/13 WOD

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

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

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

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

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Being Consistent

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Consistency does pay off. I know it doesn’t take a rocket scientist to know that but I think all of us will try to make excuses for everything if we let ourselves. Just because 2 weeks of trying to eat better and exercise isn’t showing any results doesn’t mean that the 3rd week, the week you may have quit, wasn’t going to be your “golden” week. It may even be the second month. But you will NEVER know if you QUIT!

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I’m pretty sure most of us always want those INSTANT results. In a time of growing technology, the faster the better! Quick food, quick apps, quick everything. Quick weight loss and body results are just fantasy! The stuff we see in magazines. The mid day shows that promise and guarantee weight loss without putting in the WORK that it really takes to achieve those goals. We all want the easy route. Who doesn’t want that route? Only thing is, it’s not easy. EVEN if one of those gimmicky plans worked, it would only be for the short term. Why even bother? I want results and I want the results to stay. I was on track, being the most awesome I have ever been and then I derailed. Big time. Gained some LBs and woke up and said WHOA where did those come from? Well they came from stuffing my face and showing up to the Boom Box like once a week. My consistency went down the drain and I was a HOT MESS and it was ugly.

Now I’ve cleaned up MOST of my eating, not all but most. I promise, FOOD, it’s a bad addiction sometimes. But I’m cleaning it up and I’m CONSISTENTLY showing up to the BOOM Box and whaddyaknow…. my progress is showing up in WODs and in my strength. Again, this doesn’t take an expert to know that putting in work will make you better, stronger and faster (well faster is questionable in my case :D). But it’s something that I know we all just put to the side. We make excuses. We justify our poor eating habits and lack of exercise through busy lives and schedules.

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With my dedicated 4-6 workouts a week and at least 80% clean eating, heavy weight is becoming easier light weight. PRs are here. And I’m feeling that confidence come back that comes with killing WODs. Although I’m still a MAJOR work in progress, it’s coming along. Much slower than I was planning but it’s coming along none the less!

8/6/13 WOD and my 2nd ever DNF (womp womp)
If you look closely at the pic next to my name there is NOTHING. No time recorded. It was a sad day for me mentally and physically. I had just flown through Power Cleans at 95lbs and was feeling great and was actually looking forward to the Kettle Bell Swings and Toes To Bar.

8/6/13 WOD

8/6/13 WOD

I’m not great at TTB but I’ve made some progress and I’m getting them knocked out even if it’s only 1 at a time. It wasn’t till my last round of TTB that I just lost all my energy, juice, mojo, etc. My toes weren’t touching that bar. I struggled a lot in the round of 15 but managed to finish. I thought 9 more wasn’t out of the question. But for this day, it was completely not going to happen. Not in the class time anyways. I probably had 50 ALMOST TTB but only managed about 5 for that last round. The next class was already starting and I wasn’t going to be able to knock out the last 4. I knew I didn’t have it in me. And I realized that it was going to be OKAY if I didn’t finish. I wasn’t going to get kicked out of the BOOM Box. No one was going to tell me I was a loser, except for me of course and the world was going to keep on spinning. It did take the wind out of my sails for a few hours but I realized I did 41 TTB in about 20 minutes which in the end was pretty GREAT for me who sucks at the TTB. I felt much better the next day and I know that I made progress.

8/7/13 WOD
I wasn’t sure how I would feel walking back into the BOOM Box after sucking so bad the day before but I was fine. The WOD wasn’t for time. There was just work to be done.

MetCon: 3 rounds of Row 250m and 8 Box Jumps 40in/30in THEN 3 x 8 @ 90% of 5RM Press and 1 x ME @ 70% 4 sec negatives

We worked on Box Jumps and well I’m scared of the box and I don’t know why but I am. I jumped a few times on the 20in, then a few on the 24in, then just stared at the 30in. Went back to 24in and put a 25lb plate on top. Made it. Put another 25lb plate on top. Made it. Ok I’m good right there.

8/7/13 WOD

8/7/13 WOD

That was till we rowed. It was only a 250m row As Fast As I Could Go. But it was enough to take some JUMP out of my legs. So I took one of the 25lb plates away and jumped on the one. That probably made it a 27in jump. I didn’t measure. But I finished!

We moved onto strict Press afterwards and 65lbs was my 5RM from the week before so I went off that. Each set started off great but it was always at the 6th rep where I felt it hit me. Still got through the last 2 reps but the weight felt so HEAVY. My shoulders were dying by the end and I wasn’t sure how long I’d last with those negatives. I started off feeling like this will be easy but I only managed about 12 reps. My triceps were on FIRE!

8/9/13 WOD
Strength: Front Squats 4 @75%, 3×4 @80%
That puts me at 110lbs and 115lbs. Surprisingly this was feeling pretty good. I didn’t struggle. Woohoo, getting stronger.

8/9/13 WOD

8/9/13 WOD

MetCon: 5 rounds of 9 Deadlift 85lbs, 6 Power Clean and 3 Power Snatches
I can DL 85lbs easy breezy. Power Clean 85lbs fairly well but it’s a NO WAY on the Power Snatch. Theoretically I should be able to do it. But that Brain of mine likes to get in the way. But I needed to settle on a weight I could do. So I warmed/worked my way up to 75lbs. My current best. And it felt good. So I stepped up to 80lbs. DONE! PR right there. I thought well hey I got this, so I added 5 more pounds and maybe just maybe I can do this RX. Got the weight to my eyeballs and failed. There was no dropping under that weight. Boldly I decided I would work with 80lbs. Good or bad idea. I wasn’t sure till the clock started. I failed on my first 2 attempts in the first round! I should drop weight is what I immediately told myself. But I gave it one more shot and although it was sloppy I got the weight up. Took some deep breaths and finished out the 3 reps. Still debated if I should drop in weight and talked myself into staying at the weight. It wasn’t a matter on if it was too heavy, it was just a matter of me doing it. Plus it was only 3 reps at a time. Again these weren’t the prettiest Snatches but I wasn’t HURTING or feeling like I was going to be hurt so I stuck with it. 5 rounds was not an easy task. That’s 45 Deadlifts, 30 Power Cleans and 15 Power Snatches, at a Personal BEST I might add! Time: 10:53

8/10/13 Community WOD
Finally a Community WOD that didn’t involve running! I was so excited! Of course until Coach explained what was going to go down. And then, and then and then. That’s all I heard. Teams of 4; 2 guys, 2 girls. 50 Thrusters each (my once favorite now least favorite movement). While the guys are going the girls will be holding Kettle Bells (35lb) overhead. Girls can’t drop the KB and if they do guys must stop doing Thrusters. Girls can transfer KB but only from overhead position. And no one can let the barbell touch the ground! DOH! That’s a lot of weight not being able to touch the ground. Who knows how long this will take. Our guys, Kyle and Micah, did great. Breaking up their sets nicely and not dropping the bar. Us ladies did fine managing how long we held onto the KB before switching. Once the guys were done we had to change the weight on the barbell before continuing. Almost moved too quickly removing weight but it all worked out fine. I went first on the Thrusters (55lbs). Annette and I decided to start of with sets of 10 and if we had to drop to sets of 5 then so be it. Just do the work. I was feeling great doing sets of 10 until I finished my 3rd set. I knew I wouldn’t survive that again. So I said I HAD to do sets of 5. This way I wouldn’t quit or be tempted to drop the bar. I moved as fast as I could. RUNNING wasn’t involved, I had no excuses! I think Annette and I had a good pace going and a good way of transferring the bar between us. I know our guys weredoing just fine holding the 53lb KB. Never let it down. Time: 12:05! FInally KILLED a Saturday WOD.

8/12/13 WOD SQUAT HEAVY DAY
Strength: Back Squats; 5 @70%, 5 @ 80%, 2 @85%, 3 @90% and 1 @100%
Everything was feeling AWESOME till I got to 2 @85%. IT felt so HEAVY. Manageable but HEAVY, so I wasn’t sure what 3 @90% would be. Guess what? It felt lighter than 85%. So weird but definitely good. So hitting the 1 rep at 165lbs was great! Really looking forward to a PR!

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MetCon: 3 rounds of 400m run, 15 Ring Dips and 10 Burpee Handstand Get Ups
UGH! more running. If it weren’t for the running I would have beat this WOD up, no problem. But there was that run. Each round. And they were ugly slow runs. I went with the Green Band for the Ring Dips. My shoulders are sensitive creatures and I didn’t want to blow them out. My first round I did 10 and 5. My second round I did UNBROKEN! And my third round I went 8 and 7. As for Burpee Handstand Get Ups, they weren’t miserable but they weren’t fun. I’ve explained in the past I have a hard time breathing heavy and being UPSIDE DOWN. It’s just hard to breathe when you are out of breath. I knocked these out in sets of 5 each round. Just to regain some composure. I surely didn’t want to fall over out of dizziness or something worse. Time: 21:20. The runs did me in :/

8/12/13 WOD

8/12/13 WOD

How’s that a for a week of ups, downs and all arounds? I’m slowly getting back into everything and I’m struggling and succeeding. All part of it. Learning and growing. Being consistent! Hopefully I’ll get back to a more normal blogging schedule as well. This once a week posting is sad. So hopefully I’ll get back to more of daily thing. Who knows. Have a happy and joyful Tuesday. And until you see me again… next week?? hahah, Be AWESOME!

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Back Squats FOREVER!

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

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

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

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

7/3/13WOD

7/3/13WOD

WarmUp: 400m Run, 30/30 GHD

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

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

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

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

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

7/4/13 Boom Box

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

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

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

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

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

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

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

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

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

7/8/13

7/8/13

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

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

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

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

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

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

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

Wake-up-and-be-awesome

Showing Up

showing-up

is half the battle. Finishing Strong is the other half. As I proclaimed, I have reduced the act of stuffing my face with useless foods and am getting closer to that Clean Eating train I was on for so long. It’s still not perfect (note the keyword REDUCED) but tons better. I already feel the everyday bloat diminishing. Cause you know if you’ve ever taken on clean eating for a while then stop, that gradually, if not instantly, you build that bloated, heavy feeling.

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Although I didn’t shout it out, I also have tried to reduce my negativity towards myself in the box. I think mostly because I’m mad at myself for returning to a chunky state, that I know I have to come in with a better mind set and get work done. I’m not going to let the extra pounds bring me down. Although they do slow me down. So I must fight through a little harder and I can not do that if I’m Negative Nelly!

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5/7/13 WOD
My legs were in some crazy soreness after Mondays insanity. Oh Jumping Air Squats how you hurt me. And to greet my sore jello-y legs were Sled Pulls! These are right under Wall Balls in my dislike column.

Skill/Strength: Sled Pull 5 x 50ft 90lbs/45lbs
The sled I was pulling had 60lbs on it, plus the weight of the sled = not a shit ton of weight but you know it’s still the sled. I can say that the parking lot is a lot nicer at the new box than the old box and I can say it was definitely easier to pull. I still don’t like them!

5/7/13 WOD

5/7/13 WOD

MetCon: 8 minute AMRAP 8 Ring Dips, 12 Burpees
The 8 minutes went super fast for this one. I WANTED to use the Green Band but opted for the Blue Band after some nudging. I know I NEED to use the Blue one but it’s hard to get multiple reps. I started off round 1 strong and fell apart after that. For the second round it was hard to get consecutive ring dips. By the time I did knock them out I was so beat down I didn’t even want to do burpees. My added chunkiness does not make burpees fun at all. Not that they were fun before but a couple of months ago I could fly through them! I was trying to just get 4 rounds completed but missed it by 4 reps. Final: 3 rounds 8 dips, 8 burpees.

5/8/13
Still sore from Monday, are you kidding me? But it’s Deadlift Day and I like Deadlifts. Once upon a time I dreaded them. I was stuck at 185lbs forever. My hamstrings didn’t like me very much and I was a mess. Now I enjoy them, everything but my hands. Cause they sure do still hurt a lot after that last set.

Skill/Strength: Deadlift 5, 5, Max Effort @ 65%, 75% and 85% of 1RM
I normally struggle with the math early at 5 a.m. but when I have all day to calculate my percentages it’s not so bad. But I am supposed to remember them properly. In my head I had 120, 140, 160. In reality I was supposed to be doing 140, 160, 180! doh! I realized that halfway through. So I got some extra warm up! I was thinking 120 was feeling pretty light 😀 Worked my way up to 180 and busted out 10 reps. Wooo! I felt good with that since it’s been a while since I Deadlifted!

5/8/13 WOD

5/8/13 WOD

MetCon: 4 rounds of 15DU/1TU, 15 C2B Pull Ups, 15 DU/1TU, 15 PushPress @ 115lbs/75lbs, 15 DU/1TU, Rest 2 minutes … 25 minute cap
All day I thought I won’t make it but I gotta try. Then I talked myself into knowing I will survive and it will be alright. I have only ever completed one Triple Under and after a few minutes of working on it, Coach said just do Double Unders. Fair enough. I can do 15 quicker than attempting one TU. As for the Chest To Bar Pull Ups, I used a Green Band just hoping for 15 Pull Ups. I started off strong getting my Chest to the Bar but as the rounds went along, they turned into pull ups. As far as the Push Press went, the decision was made to go at 65lbs instead of 75lbs. Good call cause I think that extra 10lbs would have really smoked me and not in a good way. I was doing big sets but not UNBROKEN, until round 4. I had to finish strong and I did. Every bit of me wanted to drop the bar but I didn’t. It was nice to finish STRONG! Time: 22:29!

the mind

Food Front: So like I said I’m slowing getting back into the Clean Eating. I have definitely tightened it up but still working on it. Back to eating breakfast and the FAST FOOD has been eliminated. Healthier foods are in place. Kudos to Ernie even for cooking me up some yummy Drumsticks last night. Paired with a spinach salad and I was set for dinner.

Tonight is running and I really don’t want to go. But running is my weakness so I probably should show up! Send positive vibes my way so I don’t punk out! Other than that… have a great Thursday. It’s my Friday! Wooooo. Go out and be AWESOME!

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Welcome to the GRIND!

Hello Hello! No I’m not slacking again. I had jury duty yesterday and blogging fell off the to do list. But I did get my WOD in. Someone recently asked me HOW I DO IT? How do I get up every morning, check in at the BOOM Box, get the kids off to school and get to work. And I responded with “It’s not always easy and sometimes I do sleep in but 5 am is the only time I CAN go. There’s a fit kid in me somewhere telling the fat kid inside me to get up and move. I want to be strong for my boys so I get up and go. I want to put my all out there so they have no excuses for not trying or giving it their all.” That’s the best way I could explain it without going into full on novel mode. I want to be fit, healthy and THERE for my family. I don’t want to be hurt, broken and sickly. I want to be a better me for me, for my boys. I’m not always the most positive athlete in the box but hell I’m there. I show up. I put work in. Ahhh, there’s so much I could say but I would bore you and I’d just be a broken record. Just freakin do it! Go out there and work hard. Life life. Laugh. Cry. Smile. Relax. Love!

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Right now my kids are in the heart of baseball season. We eat, breathe and live baseball 24/7. One of their coaches sent out a link to the team for the boys to listen to and I hadn’t really had the chance to hear it, but it’s loaded on their iPods and they listen regularly. The past couple of days we’ve been listening together in the car and it speaks to me probably more than the kids! So here it is. It’s a great motivator.

That’s right ladies and gents. Welcome to the GRIND! Man I love that video. It’s only my 3rd day listening/watching it but it will be a daily ritual. I love it!

On to my Boom Box reports. Taking a week off HURTS! I’ve already preached about not slowing down or taking time off and I did just that and it sucks. But it does motivate me to work harder (sometimes).

4/2/13 WOD
Skill/Strength: Muscle Up or Ring Dips
Ya, there’s no Muscle Up in my near future but hopefully in my future in general. I’m getting better at getting my hips working the movement right when we break it down to work on but there’s so much more work to be done. Focusing on ring dips is the goal for the moment. I can get up there and hold myself up there but the dipping part is where I have a mental panic. I can’t just drop without completely failing. I can’t lower myself down to pop back up. With a band, I’m AWESOME but that’s not that cool. I’m working on it. But it’s a SLOW work in progress.

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4/2/13 WOD

MetCon: 7 minute AMRAP of 30 Double Unders, 10 Handstand Push Ups
My wrists and shoulders haven been shredded. The idea of doing a handstand push up hurts me. I still can’t do them but I’m getting better. I opted for using the box for a modified version of HSPU. Double Unders come relatively easy for me. I’m not a MASTER and I can’t do 100 unbroken. But I can get them knocked out quickly. I’m pretty sure I did my first 2 sets of DUs unbroken. Most of my time was wasted climbing onto the box and setting up for HSPU. Plus it seriously sucks to be winded and being inverted. It’s so much harder to breathe! The rest of my DUs were sets of 10’s or 15’s. Fatigue set in my triceps halfway through, I didn’t even want to hold the rope. 7 minutes isn’t that long but I was feeling every second of it. Score: 6 rounds + 10 DUs.

4/3/13 WOD
It was RAINING this morning and it felt so good to be in bed. I was 90% sure I wasn’t getting out of bed. And the MetCon was SPRINTING. It’s raining. SLEEP! The legion did not win. I got up and put my feet on the ground and didn’t look back!

Skill/Strength: 15 minutes to find 1RM Push Press and 3 X 8 Jumping Good Mornings.
As typical for me I get stuck with my 1 rep max weights. Although I’ve Push Pressed 105lbs before, I can’t seem to get back there. And I’ve been stuck at 95lbs. I’m OK with it for now. Like I said my shoulders are toast. My whole upper body is smoked. I know I can do more weight, it’s just not happening today. More dip, more drive. MOVE FASTER. All those things in my head. Get the bar up and all momentum stops. Not sure where that brake is in my head but I want it gone!

4/3/13 WOD

4/3/13 WOD

MetCon: 4 x 400, Rest 1:1 (100% effort)
So it was still raining and pretty steady when we started so we opted for the rower. I’m no more of a rower than I am a sprinter. And we haven’t rowed in a while. I wasn’t sure where I would end up. ROWING is tough cookies man. I think being short doesn’t help. But of course that’s my excuse. If I was tall, I’d probably say that’s the reason. I’m too tall. I was taking turns with Leigh. I rested while she went and she rested while I went. I didn’t pay much attention to my times but I think I averaged 1:30 splits. Faster than my 400m sprint, that’s for sure. Woooo I was beat down. My forearms, shoulders, biceps, triceps, and quads were dead. I need to row more!

I’m tired today. Maybe the rain. Maybe the WODs. Just heavy eyes. This is a first week of 5 days in a row. Not sure if I can HANG! But I’m gonna try. You will all know how it turns out. Plus it’s 13.5 DAY! The last CrossFit Games OPEN WOD will be announced and we can all go back to our normal, anxiety free (ha) lives. I know I gotta step up my game. I gotta put more focus into my workouts and I HAVE TO GET BACK to at least a 90% if not 100% clean eating regimen. AGGGHHHH! So much to work on. My first year I started off GREAT. My 2nd year has been half ass. I need to end my 2nd year of CrossFit strong. NOT half ass! Anyhow, that’s where my I need my head to be, let’s see if I can actually get there.

Happy HUMP Day! Make it AWESOME!

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