sled pulls

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!

beautiful-awesome-strnog

Tired Tuesday & Tex-Mex Hash Breakfast Casserole

Yup I’m tired, sleepy, and more tired. I’ve been watching Game of Thrones Season 1 and I’m allowing it to interfere with my sleep habits. Not good and I’ll probably have to slow my roll cause I fear a Crash and Burn is coming. Rest is key to recovery and I’m eating into my rest. Darn series!!

6/5/12 WOD

I still woke up for the BOOM BOX and put my work in. Back Squats were the skill/strength today. We did 6 sets of 3 at 80% of our 1 RM getting around 2 minutes rest between sets. This wasn’t too bad. I did lose strength on the last set but still pushed through the sets at 115lbs. My first set was slightly lighter because at 5am, I can’t count!

The MetCon rang a familiar tune. Plyo Push Ups and Sled Pulls!
I found a very similar workout from Feb. 21 and I remember it about killed me! If you read that post then you should really know I don’t want to do this workout. But it didn’t kill me last time so I’m thinking it won’t kill me this time around.

 

This morning we didn’t go for time, we just did work for the sake of putting in work. I recall last time we did this I thought my ass fell off during one of the pulls. But this time wasn’t as strenuous. Looking back at that MetCon in February I saw we did heavier weight, not much heavier but indeed a bigger load. I am a little stronger 3 months later so that probably helped this time around but I’m telling you SLED PULLS may be the death of me at some point. I was not made for that movement at all! I’m just glad there was no times kept today. It would have been a sad day for me on the whiteboard!

Tex-Mex Hash Breakfast Casserole
So I had some extra ground beef and I wasn’t feeling meatloaf or meatballs, what can I make? I went to the good ol google for paleo and ground beef recipes and I stumbled across two recipes that sounded great from PaleOMG. (Yes you should follow this blog, always good stuff!) The first recipe I found was Sweet Potato Enchiladas and the second was the Tex-Mex Hash Breakfast Casserole. Well I was all set to make enchiladas. I had the sweet potatoes but they were a pain in the ass to get thin sliced as the recipe called for so I bailed on that recipe and chose the casserole. My food processor can shred those sweet potatoes right up! It was quite tasty and definitely different than the rut I’ve been stuck in food-wise. I did make the homemade sauce from the Enchilada recipe and it’s below as well. We ate it for dinner but it could be for any meal really. I’m really hoping it’s good for lunch. Leftover casserole can either be AWESOME or just plain ol blah. We shall see! I also gave some leftovers to my dad. He’s been going Paleo-ish. I hope he liked it as well 🙂 I did fail to take a picture so unless lunch looks beautiful you may have to wait till the next time I make this dish.

I know shut up and give us the recipe! Here it is:

Tex-Mex Hash Breakfast Casserole

Prep time: 15 mins
Cook time: 25 mins
Total time: 40 mins
Serves: 4-6

Ingredients

  • 1lb Grass fed Ground Beef
  • 2 sweet potatoes, shredded
  • 1 small yellow onion, diced
  • 6 eggs, whisked
  • 2 garlic cloves, minced
  • 1 tablespoon bacon fat (or other fat)
  • 1 (14oz) can of El Pato Enchilada Sauce or homemade
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon oregano
  • salt and pepper, to taste
Instructions
  1. Preheat oven to 450 degrees.
  2. Pull out a large skillet or oven proof cooking dish. (aka cast iron skillet, etc)
  3. Place skillet over medium heat, add a tablespoon of fat then add your minced garlic and diced onion.
  4. When onion just begins to soften, add your ground beef and use a spoon or spatula to break it up and combine with onion.
  5. Now use your shredding attachment on your food processor to shred you sweet potatoes. If you don’t have a food processor, just use a grater then go to the store and buy a food processor for next time. Life will be better with one.
  6. When your meat is almost cook through, add all your spices to the meat and onions and mix to combine the flavors.
  7. Now pour your shredded sweet potatoes on top of the meat and pat down then add your enchilada sauce on top.
  8. Cover and let simmer for around 8-10 minutes.
  9. Once sweet potato begins to soften, remove from heat, add your whisked eggs and stir to combine it all together.
  10. Place in oven and bake for 25-30 minutes or until eggs are cooked through.
  11. Let cool, this b*tch is gonna be hot!! The enjoy! For breakfast, lunch or dinner!!

For the sauce

Pulled from Sweet Potato Enchilada Recipe

  • 1 (14oz) can tomato sauce
  • 1/4 yellow onion, minced
  • 1/3 cup vegetable broth
  • 1 tablespoon Gold Label Virgin Coconut Oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon oregano
  • 1/2 teaspoon chili powder
  • salt and black pepper, to taste
  1. Place a saucepan over medium heat for your sauce. Add your tablespoon of oil along with your minced onion.
  2. When the onion becomes translucent, add your tomato sauce and vegetable broth, as well as all your seasonings. Let that cook down until it thickens just a bit.

That’s it for this Tuesday. Hopefully I won’t let Game of Thrones consume my night and I’ll get some sleep!!! Have a tremendously terrific day 🙂

Holy SLED PULLS Batman!*$%#*!

I’m a scatterbrained crazy today so I truly apologize in advance if my writing is more nutso or stranger than ever. I don’t even know where to start but I know I’ve been slacking and behind and blah blah blah. That’s what the sickness does to ya. It takes you OUT and now I feel like all I’m doing is playing catch up and I’m NEVER going to catch up! And when this momma bear is down the whole freaking family goes down! I thought they’d pull it together. But I was wrong. Eventually things did happen but it was a mess. Everybody sleeping in, nobody cooking foods, the ship fell apart! ARRRGGHHHH!

So let me start with today and go backwards. Or at least I’ll try to stick with the sloppy in my head outline, no promises people 🙂

Tuesday BOOM BOX was a punch you in the stomach, kick you while your down, lie on the ground wishing you were dead kinda of WOD. Why you ask? Because SLED PULLS are horrible. I’m pretty sure I’ve mentioned that I’m not fond of the sled and the pulling of weight, and I can assure you that without a doubt I truly wish I never had to pull another sled again. I am worthless!

2/21/12 WOD

We started with a skill/strength of 3 RM (rep max) of push press. I managed to get up 85lbs. The third one wasn’t pretty but I got the job done. I proceeded to 95lbs and really thought somewhere deep I would pull it out but I only got it up like 2 inches if that. An extra 10lbs gets heavy FAST!

Now the SLED PULLS! The MetCon was 6 rounds of 10 Plyo Pushups, 50yd Sled Pull (Sled – 26lbs, Plates – 60lbs = 86lbs!). We have 2 sleds and 5 of us were there this morning. So we just took turns. Each round for time. We did get a 60 to 90 second rest between rounds. It wasn’t long enough!

You get the idea of what we did. One hand on ground, one hand on plate, do pushup then pop up and alternate hands, do pushup, repeat for 10 pushups

What I should look like while pulling sled! This kid has got it down!

The biggest issue I had was at the turnaround point coming back. The parking lot has the slightest incline which felt like a mountain. You wouldn’t even realize there’s an incline until you’re trying to drag something behind you. My times were :56, :55, :58, 1:14, 1:12 and 1:00. Best time goes on board and all I got was :55. I’m slow at push ups and dragging things! I was winded, ready to die, huffing and puffing but now that I’m done, showered, fueled… I FEEL GREAT. So albeit I am at odds with the sled, I do feel good. What can I say? I enjoy torture :/

Yesterday was a little nicer to us. Although OHS are tough. My wrists are weak and fragile and I have a hard time holding weight over my head and keeping balance without feeling like my wrists are on fire. I am getting stronger and better at these but WOW it takes a toll.

2/20/12 WOD

Our MetCon was a nice little TIMED 1 mile run… or so we thought! LOL! Instead of running laps up and a down a hill for a mile which is our typical M.O. we chose to take a longer route. Well our route wasn’t quite exactly 1 mile. In my head I have no idea what a mile feels like. I just know it was cold and windy. So I’m running, hit the turnaround point and just keep running… right into the box and I see 6:21 on the clock! WTH? There is no way I’m that fast! Hahahah… I looked at everyone like this is a joke right? And it wasn’t a joke it just wasn’t a MILE that we ran. Ends up that we ran 1200 M. So I was on pace for what I would run anywhere between 8:06 and 8:30. Not bad for what I consider miserable conditions. Inclines, Wind and Cold! I’m a wussbag I know!

I got my workouts covered so onto the weekend. Saturday was a hot mess of drizzle, rain, wind, cold, etc. Fortunately we spent our time inside the DEATH STAR (aka Dallas Cowboys Stadium) for Supercross. It was unfortunate that it was too icky to walk the pits but we had a good time and I ate plenty of NON PALEO foods. Shame on me. It wasn’t even “GOOD” but I was hungry and didn’t want to go to car for our “packed snacks”. We did happen to win our tickets that morning, well Ernie won the tickets. He won 6 total over two days. But the ones we won that morning were pretty good seats. A very cool underwear company FREEGUN UNDERWEAR had a contest and Ernie won! Between the two of us we tend to win some cool stuff. It makes life a little more fun that way 🙂

Yup we're CHEESEBALLS and ROGUE all at the same time! THANKS FREEGUN!

Besides our errand running, that’s it folks! That’s all I got. Oh and in case I haven’t pushed SHARED Advocare … I sell the stuff. I like it, I use it daily, and I can give you more info if interested. I even got cool little wristbands to rock out.

Believe Begin Become

It’s MARDI GRAS! Happy FAT TUESDAY y’all! I won’t be partaking in the joyous foods and beverages  but CHEERS to those of you that do 🙂 Have a few for me!

Feelin Fine Friday!

Yesterday afternoon and into the evening I wasn’t feeling so fine. My stomach was a grumbling and I was just feeling like crapola. I don’t know if I was fighting some bug that was trying to make a home within me or what. I didn’t eat anything out of the ordinary but I knew I was blah. So instead of coming home and getting to whipping up some fab dinner, I went straight to the couch! I was down and out for a couple of hours but once Ernie got home from the box and we got some fuel I got to feeling a little better. After a semi good night’s sleep I was FEELING MUCH BETTER!

2/10/12 WOD

And today’s WOD was a team effort so good thing I was feeling better. It’s not as OK to let my teammate down. If I let myself down I can deal with it on my own. I don’t like dragging others down though! LOL.

We started off with backsquats. I knocked them out alright but nothing super exciting or beastly. Moving on to the MetCon. Sled pulls and sprints! I’ve expressed how sled pulls and I don’t get along so well. But I figure the shorter distance would be ok. And for the most part it was better than I imagined in my head. But they do take a toll on you. Mel and I finished 3 rounds of sled pulls and sprints in 3:38. I’m thinking we did alright 🙂 But wait there’s more…BONUS ROUND relay.

We lengthened our distance (measurement unknown) and it was so much further than 100 ft! 3-2-1 GO and whaddya know Josh (opposing team) is standing on my sled. I went 3-2-1 NOWHERE! It was funny for a minute, maybe less, heheh as I yelled out I HATE YOU! LOL! I’m not nice! He finally jumped off and I felt I had some good speed. It was the turnaround point where I think my butt fell off and I wondered at what point did this flat parking lot get a hill! Mel and I took the win despite the cheating attempt.

I’m so happy it’s Friday! Tomorrow is a open box FUN DAY Saturday at the BOOM Box. Hopefully we’ll get a good crowd. If you’re in the area come on by to check it out. 9am! www.crossfitboom.com I’ll also be teaming up with my coach for an online WOD competition. I’m sure he’s not to stoked that pullups are part of the WOD and as of right now I don’t have a full on pullup :/ Ruh-roh … Anyone got a magic pullup pill or potion?

Hope y’all enjoy your weekend. Make wise eating choices…. the weekends are the hardest for a lot of us! See ya on MONDAY if I survive the weekend!!!