I’m really not trying to be a slacker, I promise, it just happens! Last week, I got this really dumb foot pain, so I laid off the CrossFit which in turn leaves me to be a loser and not blog! It wasn’t all for nothing, I still did some work, just not as intense. I did realize that my foot doesn’t hurt when I’m actually doing an activity so back to the BOX this week and I’m sore EVERYWHERE! That’s having 1 week off and only 2 workouts into the week! WTH?!?
I know it’s good, my body is working and muscles are being tested but wowsers it hurts to walk right now. As for the eating, it’s been so-so. Sometimes I make nice healthy choices and sometimes I make not so healthy ones. I’m not gaining weight, but I’m sure not losing it very quickly either. Still trying to find my Happy Place.
5/5/14 WOD Strength: FS 5×2 @ 85%
Woooweee, I was not liking Front Squats at all. I couldn’t even get to my 85% without wanting to die. I only made it to 75% which felt plenty heavy.
MetCon: 21-18-15-12-9-6-3 KB swings 1.5/1 Thrusters 75/45
I’m happy I can do the weight for the Thrusters with my wrist. It’s light weight but after 84 reps, the good ol wrist was feeling it pretty good. Even with the KB Swings, it was all the reps that got me. It’s what I needed though. Time: SLOW 16:35 RX
5/6/15 WOD Skill: Handstand Walk
Well I can do Handstands against the wall easy. I can hold a freestanding one for seconds at best, but walking. Just more dumb fears. Coach was spotting us and I can move my hands like 2 inches, hahah, before I’m all “nope not gonna do it.” Maybe a few pounds lighter and learning how to block that fear. I could do them just fine when I was 16 years old. Not the same at 36 years old.
MetCon: 1k row, 50 HR Push Ups, 30 T2B
Ok I can barely walk normal from all the Thrusters on Monday. Now I’m supposed to row a 1K. I know it’s not far. But rowing and short people don’t go hand in hand. Over the weekend, the hotel we were staying at was home to a whole rowing team from West Virginia. Not one girl was under 5’8″. They were all tall and very in shape. But there were ZERO 5’2″ girls walking around. If only I could be taller! Hehe.
It took me just under 5 minutes to row the 1K. Who knows how long it took me to do the Push Ups. But it felt like FOREVER. Then it was down to Toes To Bar. Ugh. If you’ve been following along, you know that once upon a time, I could do 2 to 3, then I lost the T2B all together. But then I found them again. But only in singles. After about 10, I’m smoked. And it’s a true butt whooping to get the rest of them. Time: 13:46 RX
That’s a Wrap!
So I’m still struggling but the struggle is not so bad. I’m trying on some days and not giving a crap on other days. I KNOW what I NEED to do but geesh, it’s been harder than ever right now. I’ll just keep chugging along though. Trying is better than not trying.
I did finally try a FitAid drink. Coach has them at the BOOM Box for purchase. And when I ask people what they taste like, I get responses saying it’s alright. And that it tastes like Mountain Dew. Well I don’t like Mountain Dew but I finally decided to try it. And it’s not too bad after all. It’s citrusy, like Sunny D with carbonation. And it has good things in it for you. It’s not a perfectly clean drink but it’s better than a lot of crap that’s out there. Anyone else drink this? Do you drink it consistently? Do you see any positive benefits? Let me know!
I have a little less than 2 weeks left and then baseball chaos ensues. I feel like I’m in a good place though to survive ballparks and the food that comes with them. I off-roaded in the food dept this weekend. More than 2 meals, doh. But I didn’t go overboard or eat too much. In the end it’s my neglect to portion sizes that get me. And my love of the sugars. Fortunately though I didn’t go bonkers. And I didn’t even indulge in the cake ball madness. Only to taste some new flavor combos because my taste testers were not around. I did good y’all! I typically would have overindulged till I was sick to my stomach.
My kids have been on me. They know I like to eat. And they know I like to eat all the things. But when offered burgers for dinner from a little burger joint down the road, I kindly said NO, I have food at home to eat. I do have will power, I do!
The BOOM Box
Y’all should really come check out our Community WODs. They are so much fun and we all have a good time, even if at times we aren’t sure if we’ll even complete the workout. We always do and there’s always a great support system.
There was a nice group that showed up on Saturday and coach spared us from running in the cold. He did not however spare us of lots of reps of stuff. Teams of 4 to complete 100 Handstand Push Ups, 100 KB Swings, 100 Wall Balls, and 100 Shoulder to Overhead. We could “spot” our teammates on the HSPUs which we did with just one person! That’s a lot of HSPU, assisted or not. Then we just busted out sets of 10’s or 20s in the other movements. I don’t recall our time exactly but it was in the 13 minute mark I believe.
But we weren’t done, Coach had us race a 500M row. Not just row 500 but unstrap and run to a wall 30ft away. We have 4 rowers and had about 4 or 5 heats. The heat I was on, was all ladies. I’m not so good on the rowing so I figured I’d turn up last. The whole time everyone was yelling how we were all neck and neck. I thought no way, I’m so short and so slow. Turns out we all did finish with in seconds or less… so it was all about who got their feet unstrapped first. And to my surprise and almost falling on my face, I made it to the wall first! My legs were dead!
I got to be the example as Brett explained Warrior and Warrior 2.
Yoga followed that and Brett, our yoga instructor took the opportunity to really teach us more as most of us are beginners. It was nice to really break down different movements and to learn and understand we will always be at different paces as well as hold movements differently. I still lack in many aspects of yoga, but I’m getting better each time I hope.
For some reason, whether I have good reason or not, I’m struggling getting to the 5am class on Mondays! So I managed to hit up 6pm. And it was all about the MODFICATIONS.
Midline: 30 T2B Strength
Still got these, but still not stringing them together. But today was a MONDAY and I just wasn’t feeling it!
Strength: Back Squat 8×3 @80%
I’d much rather do lots of sets of low reps than a few sets of high reps. So this was nice and my HIPS weren’t completely jacked!
MetCon: 8 min AMRAP of 20 Thrusters 95/65, 10 HSPU, 20 Hang cleans 95/65
And this is where the modifications came in. 20 Push Ups instead of 10 HSPU. I can only do Thrusters with the bar right now and I can clean more weight than with proper technique. I can only do the chicken wing clean. So Coach asked if I could do 55lbs and I said I’ll try. Well that was dumb. I forgot in a split second I can’t properly clean the bar. So that hurted. So he decided to have me do STOH with the weight already racked. I said sure! 3, 2, 1 GO. I went to get the bar and go overhead and I couldn’t do it. The damage had been done and my wrist was not happy. So I looked at Coach while everyone was gettin after it, like I can’t do it. So I went to Push Ups while he figured out a modification for me. I did KB Swings in lieu of Hang Cleans and I did a Thruster mod with dumbbells. Final: 3 rounds + 20 Push Ups
That’s a Wrap!
I’m looking forward to some warmer weather at the end of this week but right now I just want to hibernate! Are you staying strong to clean eating or giving in? Remember every meal is a fresh start so don’t let a slip up drag you down for the week. Don’t forget to be awesome in all you do!
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°!
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
This was a long overdue session. I needed this.
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.
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)
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!
It’s Day TWENTY FOUR of my Whole30 and although I’ve been going strong, yesterday wasn’t the best day. I didn’t fuel up before my grueling workout and I was too much of a bum to put real effort into dinner afterwards. And maybe due to eating dinner so late, I woke up feeling icky. My stomach was not happy so I wasn’t about to hit up the BOOM Box not knowing what my innards would be up to. Fortunately it was just a sour feeling and nothing more, but it’s been with me all morning.
And even in the midst of feeling not so great, I still feel good in all other areas. I still managed to get Eggs, Brussel Sprouts and an orange down for breakfast. I’ve been drinking water and hot tea. Just trying to push through. I attribute some of the ickiness to monthly perks of being a female, but gosh darn it, I’ve been on a winner’s high. I’ve been kicking old food habits in the bootay and getting back to my old healthy self. And then I feel bleh. Ah well. It’s not getting in my way! Even though “food dreams” are becoming a nightly thing. I don’t crave food when I’m awake. Just thinking about greasy, cheesy or sweet food makes my brain think “ick”. I know the ramifications. I know it will hurt or hinder me. And right now it would just be a set back to all my hard work. So keep your fingers crossed my mind stays in this mode!
1/28/14 Boom Box Strength: 50 heavy Russian swings
For some reason these got me. NO FUEL in my body I suppose. But it took me a while to get these knocked out.
Skill: Box Jumps
Thank goodness we just went over being efficient. Nothing high or insane. I can handle 20″ and 24″ box jumps. Get into the 30″ range and I’m a scaredy cat.
MetCon: 50 thrusters 165/105 3 lat bar burpees every minute on the minute.
When I walked in to the BOOM Box, the 6pm class was finishing up. I should have left right then. It was brutal. It looked and sounded like a movie set in the gladiator days. I could have snuck out and I wouldn’t have had to endure the craziness!
But I didn’t did I?!? I stayed. And I realized although my wrist is getting better, I still can’t do Thrusters comfortably with the bar. I can do them but I can feel it all too well in the wrist. So I went with 25lb dumbbells. These were a beating, so I do not know how everyone did 75lbs+. Seriously, death! 3-2-1-Go and we started with 3 Lateral Bar Burpees. So we do a Burpee and jump over bar X 3. Then we can start our Thrusters. But as soon as a minute is up, it’s back to 3 Burpees. I really thought because I just had 25lb dumbbells that I would fly through the WOD. I was wrong. OH SO WRONG! I managed to do mostly sets of 4-6 reps, then a few sets with 4 or less. Time: 9:51
That’s a Wrap!
SIX full days to go! Can I get an AMEN?!? You may just be 6 days in, or you maybe 6 days from committing. Just commit. It’s worth it. It’s a work in progress. But overall it’s AWESOMENESS! Feel better, look better and build that confidence in yourself to be better. You got this! I BELIEVE IN YOU!
It’s 2014 ladies and gents. I hope everyone enjoyed not only their Christmas but ringing in the new year as well. As you all know, January is the month to start fresh. Gym memberships increase. Weight loss plans go into play. Etc. Etc. And yes I will join the cliché and “start over”.
I’ve never been one to make resolutions or goals really. I kind of say it in my head what I want to do but never write it down, unless I say it here in the good ol’ blog. I think mostly because I don’t want to let myself down by not meeting my goal or holding on to my resolution. This year will be different! I have some things I need to get accomplished physically, mentally, in the gym, outside of the gym and everything in between. But I’ll only bore you with my health and fitness goals 😀
My Health Goals:
1. Annihilate Chunky Monkey
2. Be a better planner/organizer so that all of my goals come to fruition.
3. Eat Clean 90% of the year. There will be vacations and there will be life celebrations and life just happens. But I really want to live that clean eating dream.
4. Complete at least one Whole30. This starts January 6th for me. And is the boost to eating clean for the year.
5. Dedicate at least 15 minutes a day at home to mobilizing/stretching. Work my way up to 30 minutes a day.
6. Get a freaking Pull Up. This includes making the time to work on this movement at home.
7. Improve my attitude towards running. I think some weight loss will help in this area. A lighter me will be a less oompa loompa me!
8. Lose weight. I’m not putting a number on this. I know where I’m at, where I’ve been and what’s ideal as far as I look and feel. I’ve learned to not weigh obsessively over the past two years and I’m not going to let that get in my head again. I just need these added layers of flub to be gone. Hopefully in the next 3 months.
I don’t think I’m asking too much of myself and I’m just hoping I can make all of the above HABITS. What are your goals? What do you want 2014 to bring?
Boom Box Recaps 12/31/13 Skill: Turkish Get Ups
Welp, with a bum wrist these aren’t ideal for me. So coach had me do some mobility. MUCH needed mobility! And some KB swings. Bleh.
MetCon: “Annie“ 50-40-30-20 and 10 rep rounds of: Double Unders and Sit Ups
Oh Annie, this is one MetCon I can kill, 8 months ago. But now, not so much I’ve never been so slow at sit ups. In April I had a sub8 time. For the last day of the year I had a time of 9:07. And it was the sit ups that got me! I thought I had my 50 DUs unbroken but failed at 44, then at 46, then at 47. So frustrating. But I did 40 unbroken. At 30 I did like 15, then 15. For 20, I did 18 or something dumb and failed. And I managed to do 10 unbroken. I only stopped twice during Sit Ups but there were on SLOW MO. I thought I was going to puke. Thankfully I did not!
I felt like Annie was a good way to finish the year. And a good benchmark for me to retest in a couple of months. With clean eating and hopefully some weight loss, I hope to destroy my 7:58 time from April 2013!
1/1/13 FRAN NIGHT
I went back and forth on if I was going to go to Fran Night. Every year CrossFit Boom rings in the new year with FRAN: 21, 15, 9 of Thrusters and Pull Ups – the dirtiest girl WOD out there. I knew I couldn’t physically do the actual workout because I can’t do Thrusters right now, but I knew Coach would have something equally as painful for me to do. I wasn’t sure though, if I was going to have the energy to be AWAKE to workout. Well thanks to the Chick-fil-A bowl and my beloved AGGIES making it an exciting game, I was pretty awake. Two of my three kids were home. And one of them wanted to participate with me. So we loaded up and off we went.
After we all warmed up we split into two groups, the 2013 Fran and the 2014 Fran. I decided to make Fran my first workout of the year and I let my son, Justice, do the 2013 workout. I was so proud of my monkey. He is athletic and he is tough but he’s never really done a WOD at the box for time. And he’s for sure never done Fran. Coach gave him a 15lb bar and off he went. And I didn’t let him slack. I NO REPPED him on some Thrusters and several Pull Ups. He eventually had to move to bands to finish out the Pull Ups. Time: 7:18
Then it was my turn, womp womp. I was tasked with Front Squats and Pushups instead of Thrusters. The break down was 7 Squats, 7 Push Ups with fists x 3, 21 Pull Ups, 5 Squats, 5 Push Ups x 3, 15 Pull Ups, 5 Squats, 5 Push Ups, 4 Squats, 4 Push Ups, 9 Pull Ups. This was a beating. A pure beating. And I went from 1 green band and 1 blue band, to 2 green bands, 1 blue band. It was terrible. But I did the work. I haven’t actually done Fran in probably over a year and it was modified. I’m pretty sure I had completed this benchmark in the 8 minute range. For this year it was a slow 10:43! This is another WOD I need to retest in the future.
And there you have it. I did start of the NEW YEAR strong. And starting Monday I plan to start eating CLEAN!
I have all the resources I need at my fingertips. Now I just need the mental aspect to stay focused. This is a year of Looking Forward, Planning Ahead and Staying Focused. I’m also replacing AWESOME with something else. I think I’ve awesomed myself out and probably all of you as well! Any suggestions on a new WORD/PHRASE for the year?
That was the joke some of us had yesterday as some were getting ready to leave and taking off their “running” shoes. Then some of us were putting on our “lifting” shoes because we were about to do some squats. We look like we know what we’re doing. We look like professionals. We are CrossFitters. We are AWESOME.
Then Jeff, he’s 6ft forever and backsquats close to 500lbs, says “I have all these shoes in my bag. It’s crazy. And I’m not even that good at CrossFit!” I laughed. I was in total agreement. I’m not that good either but I look the part! I have 2 pairs of Nano’s which I love for most CrossFit things and for everyday use. I have Oly Shoes for the Oly lifting and I have 2 pair of Inov8s that I just busted back out for when we run, hoping they’ll be magical enough to make me be a better runner! Ha! I promise I know it’s not the shoe, it’s ME.
I received a lot of encouragement after yesterday’s depressing post. Thank you all! I love the support I have from my blogging buds and faithful readers. I know I’m a work in progress and I always will be. Once you get something figured out, you gotta move on to the next thing and sometimes you just go back and forth for a while and sometimes you just “get” it. I do love CrossFit and it has made me better physically and mentally. I’m tougher than I ever would have been had I just been sitting on the couch the past 2 years. Let me rephrase, I HAVE MADE ME BETTER. But CrossFit was definitely the driving force behind it. No matter how much I cry or whine, I still come back and take the beating. Hoping to grow, learn and get better. And I keep coming back because I have great coaches and a great CrossFit family who are AWESOMEness!
Moving on to today’s WOD. Which of course had more running involved, so guess what? Inov8s!!! The Skill was RUNNING and the MetCon had short runs. Oh boy, I guess I’ll get the work I said I needed. But I’m still not ready!
Coach had us hopping in place and leaning forward to get forward motion. Then he had us running in place. Knees up, feet pointing down, lean forward = move forward, upright = jogging in place. I pretty much sucked at that. So he busts out jump ropes. Jump rope while running forward. Now you have to have good form or you get tripped up on the rope. It took me a few tries but I finally got it down. The whole time Coach says don’t forget to apply this when we get outside. Are you kidding me? I’m struggling with the small isolated movements. Put me out in the wild and I’m supposed to still do these things. Let me be clear, all of this feels silly. Not one bit of it feels normal or comfortable. It’s almost as if we’re prancing. I know when I’ve learned to get all of the technique down I will be a better runner in the long run, but right now I’m just looking like a HOT MESS!
So it’s time for the MetCon: 400m run, 50 thrusters (35lbs), 400m run. Well I got thrusters at 35lbs. Not sure how I’ll feel after the first run, but it’s a light weight. I’ll be ok. And I was. Besides my calves wanting to explode off my legs. Not sure if Inov8s are hurting me or helping me at this point. But I get through my Thrusters 15, 10, 10, 7, 8 and back to running. I really tried to focus on all the things we just worked on but by the end I was just trotting along, walking, trotting. It was horrible. Time 10:03.
Post WOD I just rolled out my calves. Besides the normal aches and pains I get, it was my calves that were dying. I’m just hoping tomorrow brings NO RUNNING or sprints if we must do some sort of running. And no 400m will never be a SPRINT in my head.
One more day to go of getting up early and getting back to this routine I was so dedicated to in the past. It sure has taken it’s toll on me this week! I sleepy! But I’ll be ready to kill it next week at 5am. May even attempt to make it to tomorrow’s class instead of waiting till Monday.
That’s all for today. Happy Happy Day. Don’t forget to smile and laugh today! It only makes you more AWESOME!
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!
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.
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.
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.
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.
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.
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!
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
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!
Can’t believe the CrossFit Games are here for 2013. Where did the year go? The best of the best are at it again and they get to start off with Swimming and Muscle Ups. I’m not a good swimmer and I sure as hell can’t do a MU. I can only look forward to maybe being able to compete in the MASTERS a few years from now. EVEN THEN, I would have to start seriously training now and eating like a champ. So far away from that idea though!
The athletes competing this week are AMAZEBALLS. I’m looking forward to the rest of the events to see how everyone pairs up. I’m especially interested in what women will rise to the top. It’s some tough competition out there. I’m rooting for Lindsey Valenzuela! She is insanely AWESOME!
As far as I go, I’m still struggling with Don’t STUFF your face with junk issue. When I eat a good meal, it’s good and full of all good things. And when I eat a bad meal, it’s not just bad, it’s the worst. I’m still showing up to BOOM and putting in work. Definitely not outtraining a bad diet. But still pushing myself. I just wish I was pushing myself in the right direction with food
7/18/13 Strength: Sled pull around the building
There was quite a few of us so instead of Sled Pulls, I got to push the YOKE for an unknown LONG distance with a partner. Nicole and I pushed our happy little hearts out. It sucked. My hamstrings and calves were dying!
MetCon: AMRAP 10 min 30 DU 15 Power Snatches 75/45
This totally whipped my butt. I had a hard time getting my Double Unders in a good rhythm so I had a lot of unnecessary rests. The Power Snatches weren’t difficult but after 15 then going into DU’s my shoulders were just fatigued. I had high hope for a better score but I didn’t pull through. Final: 4 Rounds + 30 DUs RX
7/20/13 Community WOD
Oh wonderful Community WOD day. I keep showing up for these beatdowns. I should just sleep in! JOKES! By the way, if you are nearby you should totally come and have some fun with us! It’s FREE!
So we worked on Max Box Jumps and well I have troubles with 30″ and higher. And for the day that wasn’t even going to happen. It’s not fun trying to get an extra 30lbs up on that box.
As for the WOD, we partnered up in teams of 2. Coach told us one person would hang from the bar while the other person did Thrusters FOR FIVE MINUTES. When the one person dropped from the bar you would switch out. Leah (my teammate) and I decided to save our hands and just do sets of 10 for Thrusters and switch out. This was probably a good idea cause I’m not sure I would have held on to the bar much longer than that. We probably lost reps but again, it sounded better for the good ol hands. WE didn’t know what the next challenge would be until about 30 seconds before the 5 minutes was up. YIKES. So it turns out to be Handstand Holds and Burpees! Oh Lordy! Breathing hard and being upside down sucks! And that’s what happens when you pair Burpees with Handstands. This was by far the weakest moment. Again we went 10 reps before switching out. Our transistion was much slower during those 5 minutes. For the final 5 minutes, we did Overhead Barbell Holds and Air Squats. This was probably the better of the 3 movements. Only cause I can bust Air Squats out. We started off strong then started breaking it up into smaller sets. The time seemed to fly on the last 5 minutes. Overall we had 277 reps. I think the burpees really slowed us down the most. Still a lot of work in 15 minutes!
7/22/13 Strength: Squats 8@65% 8@70% 6@80% 6@85%
Again with the high rep Squatting. It’s good for me I know. But for some reason it always feels heavier on Mondays!!!
MetCon: 20 min AMRAP 100 Push Up buy in; 10 Thruster 10 C2B
Say what???!!?? 20 min AMRAP and 100 Push Ups to kick it off! Yowsers! So I started off with 20, then 10s, then 5s, then 2’s and 3’s. I didn’t even look at the clock to see how long it took me. I just know it took forever. I really wasn’t sure how Thrusters would be now that my shoulders were wasted. I honestly was too tired to even care! I did 5 and 5 then moved on the banded pull ups. I moved through the first round fairly quickly then ran out of gas. I stayed with the 5 and 5 for the next two rounds. Then switched to 5, 3, 2 and added a band to my pull ups. It was a struggle at the end. Final 4 rounds + 7 Thrusters
ME yoke Zercher
I had no idea what this was and once I saw the demonstration, I was like NO WAY!
I probably had the same pain face!
So one of our smaller girls managed to pick the Yoke Up and carry it so I knew for sure I could as least get the job done. I had no idea how taxing it would on my forearms and well EVERYTHING! Now it was time to add weight and I thought for sure I couldn’t barely hold 175lbs of the YOKE on it’s own. Now add 50lbs? Geesh! I tried and I got it up. Walked about 2 feet then I was done. I couldn’t get it back up and moving. At least I tried and had some success.
MetCon: 4 rounds of 25 DU, 30 KB clean&jerk 53/35lb, 200m run
Double Unders easy. 30 Kettle Bell Clean & Jerks with 35lbs = NOT EASY! 200m RUN = WALK.
There are two 24lb KB and the rest are 35lb, 53lb or heavier. I got stuck with 35lbs. And boy did it suck/hurt. As soon as one of the other ladies was done with their 24lb KB I ran over and scaled down. So much better! Only problem is I already killed my arms from the heavier KB and I have bruises to prove it!
Just the beginning. OUCHY!
So painful. I stayed doing sets of 5 or 10. Only sets of 5 when I was using the heavier weight but sometimes sets of 10 with the lighter weight. I don’t think Coach was too happy about my back and forth but I feel like it all equalled out in the end. The runs were walks at best. My last run was a trot the whole way in. Thanks Andy for keeping me motivated! Time 24:21.
Whew, that’s a lot of work put in over the past few days. Looking forward to more. Remember to keep moving. Send me happy and positive thoughts in regards to eating CLEAN cause right now I suck at it! And dont’ forget to be AWESOME today!
I know, I know. I had this super duper I HEART CrossFit moment then I’m not posting again for a whole week. I don’t know where time goes but I’m here, I’m still putting in the work. Still showing up at the BOOM Box. And I’m still crying like a little baby when RUNNING pops up on the whiteboard.
So have no fear. I haven’t fallen into a giant hole of depression. I’ve just been busy! And just like everyone else, I can make excuses or I can find solutions. I encourage you to find solutions. I encourage you to find good health. I encourage you to get active. When Biggest Loser was airing I would always get teary eyed and happy for the folks. Now I’m on the Extreme Weight Loss season kick and to me it’s more inspiring but maybe only because it’s focused on one person.
And you get to watch their individual success and struggles… each person is so GUNG HO the first 90 days. They are amped. Then like most folks, it gets old, it gets harder, it gets complicated. But they have to fight through and they still have to put in the work. Chris Powell, in my opinion, is a great motivator. He can’t go run the miles for them though. Sure he can send them on wonderful trips when they hit goals but he can’t put in the work. I wish I could be the person that could surprise you with cool gifts and prizes. But I can not. I can give you a virtual HIGH-FIVE and a lot of woohooos and way to go’s! And really that’s what most of us need. We need a support system, someone to hold us accountable. And you need to find a reward system that doesn’t involve “cheat meals” or food in general. So if no one is on board in your personal life to help you change then chat me up and I’ll cheer you on. Or find an online community for that extra inspiration or an online buddy with your same goals. You may even find someone in a bootcamp, fitness class or running club. But you have to put yourself out there. You have to make yourself vulnerable. In the end it will only make you stronger.
In my roller coaster world of fitness, I’ve had friends, co-workers, etc… to help kickstart goals and in the end a lot of them wandered off (me included). We’d all start of strong and just disappear into excuses. When I finally made that decision to start my journey and not look back, I realized it relied all on me. No one else but me. I told myself I wasn’t going to let some workout kick my ass then go eat like crap. I started bootcamp with NO ONE. I didn’t know anyone there. I didn’t have any friends that wanted to show up at 5 am to workout. It was just me. I made friends and we shared in the same soreness and same results. It became fun. I started a food plan and all of our fast food habits and busy schedule didn’t mesh with it. So guess what I carried a cooler bag with me EVERYWHERE! It’s all possible. I found a support system in that group of bootcampers. My family realized the work I was doing and they jumped on my support team. So go DO WORK people! It will all fall into line once you make that decision to become a healthier you!
And now for what you all have been waiting for…. my Boom recaps! Hahah, ok so maybe you don’t care so I’ll keep it short and sweet.
TABATA Push Ups / Sit Ups
TABATA anything sucks. 20 seconds on, 10 seconds rest for 4 minutes of any movement. For us it was Push Ups and Sit Ups. I started off way too strong on Push Ups with 15. And I dropped from there on out. I believe I finished with 7 Push Ups in the last 20 seconds. UGH. As for Sit Ups I didn’t go all out for the first round and I can’t remember how many I did do but I know I ended up with 9. But I stayed pretty consistent in the 9-11 range.
MetCon: 12 Min AMRAP (get as far as you can) 40 Thrusters (115, 85) 6 Rope Climbs 20 Thrusters 3 Rope Climbs 10 Thrusters 1 Rope Climbs
I was thinking I would not survive. I went with 75lbs on the Thrusters, not know really how long it would take me to get through 40 and if I recall correctly I did them all in just under 5 minutes. Not stellar but I really suck at Thrusters so I was happy with my time. No such happiness for Rope Climbs. There is something in my brain that says if you loosen your feet to regrip the rope then my hands are automatically going to let go too. I know in reality this won’t happen but my hands stay on the rope in a death grip. So much that my hands were sore for days. So I only got 40 Thrusters in.
Strength: Front Squats 5@60% 5@65% 2×5@70%
Finally being in attendance on several front squat days has made life easier on me. I think I’m actually getting better now. Duh I know I’m getting better. Just have to show up consistently!
You can barely see the 75 but that’s my 1RM for Snatch!
Skill: Power snatch positional breakdown Metcon Power snatch 1-1-1-1-1-1-1-1
Same with Snatch. I’ve been present on days where we work on this movement and I’m getting a little more comfortable. I’ve always had this fear of dropping under the bar. I know, I have a lot of fears! I’m a headcase. I was stuck at 65lbs FOREVER because I’m scared. Finally for the CrossFit Open I was able to manage a handful of 75lb reps. But that was the last time in a long time I worked on that number. Today I worked up to 75lbs and made it official that I have a 75lb 1RM. I can get the bar up no problem. But dropping under the bar a whole other story. I need clear the fear and start getting that weight up!
7/13/13 Community WOD
We rarely know what rabbit Coach is going to pull out of the hat on Community WOD days and this was no different. He had has get in groups of 3 and handed out a chipper! Woo fun! NOT! Between the 3 of us we had to do 210 Wall Balls, 150 Over the Box Jumps and each Row a 1K. So if you know me at all, I suck at Wall Balls. I say it’s a short person issue but it’s just really a “ME” issue. Then I’m literally frightened to jump completely over the box so stepping over was acceptable. Then it was time for the row. Can I blame being short keeps me from being awesome at rowing too? I opted to Row the whole 1K without switching it up with my team. It was miserable. But I’m determined to get better at it. I can’t despise running and rowing. So I choose rowing! I know we finished under 35 minutes. I just don’t know the exact time. 33:34 or 34:33. Something like that. It was a beating 🙂
Strength: Squats 8@65% 8@70% 6@80% 6@85%
For real, we’ve been doing a shit ton of SQUATS. It’s good for me I know and I’m making it through but the reps and the percentages add up. And I’m surviving! PR I can’t see you yet but I know you’re there!
MetCon: 3 Rounds 12 DL 135/95 9 Power Cleans, 6 STOH, 3 MU (Scale is x3 dips)
It was a tough decision on if I wanted to RX or not. I’m still not 100% in regards to killing it. My wrists were a little sensitive and well I’m a baby. I went for 85lbs instead of the 95lbs. I always check with Coach first though. He’s pretty good at making sure we’re going to get work in and gauging our performance. So 85lb Deadlifts were so “light” and I thought Power Cleans would be too, but they felt a little heavy this time around and for 9 reps it wasn’t like it was 21 reps. Shoulder to Overhead was where I wasn’t sure how I would hold up. I know I didn’t want to drop the bar but I know the longer I hold it in a front rack position the more likely I am to fail. So pacing myself had to be key. I probably took too much rest in the cleans by dropping the bar too often but I really didn’t want to fail at STOH. I did scaled dips with a band and no matter what , your shoulders will fatigue! Time 11:30
3 rounds 800M sprint 150ft OH Lunge W/bar Rest 5 min 2×500 m row (rest as needed) aka HELL ON EARTH. Or at least that was my take on it.
1. I don’t like running. 2 My dislike for running has made me get worse. 3. I don’t like running.
Good runners probably run a 3 minute 800? Great runners probably run it in 2ish minutes? I’m not sure but sucky runners do it in about 5-7 minutes and mostly cause I was walking ! It was horrible and I’m not just saying that to say it. I KNOW I am horrible at it. And I do zero things to make it better. So I knew I had to do better at the LUNGES. And these were not going to be easy. I started off with a 45lb barbell. I made it almost halfway without stopping. My shoulders were dying. I then made several stops to the end. For the second round of Lunges I dropped to the 35lb barbell. With this weight I made it halfway without stopping! Great success! I then made it to the end with only one other stop. And for the 3rd round I again made it halfway without stopping and then finished without stopping! I knew I was dragging ass for the runs and had to make up for it somehow. After resting it was time for those rows. And it was too late to try to find a happy place. My upper body was smoked, my lower body was smoked. I was content with a 3 minute 500. I’m just glad I finished! Time for runs/lunges: 34:30.
Warm-up: 50 n 50 GHD, Yoke Push 50ft x 2
Booooo GHD. And didn’t have time Yoke Push… HOORAY!
Strength: DL 5RM
I was excited for Deadlift day. Way better than HELL ON EARTH day. That was until I got warmed up and started putting weight on the bar. I could feel my hamstring on my right leg. It wasn’t a horrible pain but it was enough to tell me to not push myself into injury. So I worked up to a 185lb 5RM. I know I could do more but I didn’t want a bum hammy. So I laid off and took it for what it was.
Skill/Metcon: If you are able to do the following movements you will go ME for the minute. If not you will work the skill of the move for 4 minutes straight. EMOM 20 Odd-PU/MU Even-Pistols
Yup it was all skill work for me. I am no bueno on the Pull Ups or the Pistols. WompWomp!
And there ya have it faithful readers. That’s my week! Go forth, get moving, eat clean(er), and BE AWESOME.
I’m slowly but surely climbing out of my dungeon of laziness and lack of motivation. It’s been 4 days of cutting out the crap, showing up consistently at the BOOM Box and just keeping myself motivated to stick with it and not give in to the chaos that is my life and any random excuse my brain creates.
It’s been really sad to see poor numbers on the whiteboard for me. It’s part of it though and lesson hopefully learned. In a few weeks I hope to reset some goals since right now my only goal is just to get back in the swing of things and not let the “busy” trip me up. Since I’m still not back into cooking, ugh the sound of that just makes me bleh, I have been eating protein/fat filled salads, Boston Market (I know not ideal, but BETTER) and My Fit Foods! I was introduced to MFF down in Austin at the Fittest Games as they had sample foods for everyone. Rather tasty and located what seems like everywhere in the Austin area and nowhere in the DFW area.
My Fit Foods – Las Colinas
And while that’s not true, because there are several in the DFW area there are just not any in my neck of the woods. I did very little research though because at the time I was cooking all my food and there wasn’t a NEED for pre-made foods. Since my gluttonous adventures have created this lack of drive for cooking, I needed something better than Boston Market and Chipotle. Don’t get me wrong Chipotle is good but I tire of it really quickly. So MFF offers pre-cooked meals in many varieties and has two locations rather close to my job. So I decided to venture out to the Las Colinas location and find me some good food.
The good thing about MFF is that most of their foods are gluten-free and they are made fresh daily. Score! And while they aren’t 100% PALEO, they are very close. They do offer beans, rice and potatoes in some of their meals but there are plenty of meals where those things are cut out. I’ve also read brown sugar and agave on some of the labels. But if at the end of the day those are the worst things and in small amounts, I have to give them an A+ for providing fresh, healthy foods. When I walked into the Las Colinas store, I was greeted rather quickly by one of the employees. She was quick to share with me what they had to offer and that they received deliveries twice a day from the Southlake store kitchen. She broke down that there are small, medium and large portion sizes and that I can order online, work with a nutritionist or just show up randomly and get whatever foods were in the store. You can take your food to go or have a seat in their shop and pop your meal in the microwaves there. They also carry supplements, snacks and a few other items I didn’t really take note of.
I decided to go with a dinner meal called Better Beef & Broccoli. This had a good serving of sliced beef served on a bed of Broccoli, Carrots and Cabbage. It came with a side of wheat free soy sauce and YES I did put it on the food. I know SOY! But again it wasn’t a ginormous amount and I didn’t say I was perfect just yet! Overall it was flavorful and filled me up. Cost was $8.50.
Better Beef & Broccoli – There are veggies under there. I had already ate a few bites.
Although that may be high price to a lot of folks, I can say that it was whole healthy foods. There wasn’t a mystery to what might be in the sauce or how the food was cooked. And if I’m going to be lazy at least I know I’m getting something good for me. Sure I could spend $5 at a fast food joint and get stuffed, feel like crap and save $3.50 at the moment. But who knows what that JUNK is going to cost me later on down the road. It will surely be more than $3.50! In addition to my yummy beefy lunch, I picked up a snack that caught my eye – Living Raw Darkest Cacao Truffles! If you like the dark chocolate, then these are a winner! The ingredients are simple and clean. There was some sneaky AGAVE in there but back to my statement earlier, if that’s the worst in tiny amounts then I’m gonna be ok with that. In a few weeks, I may be sugar free but for now, it’s baby steps! They were rich in flavor, tasty and a good simple snack.
Overall my first full impression of MFF is a win. So I went online, signed up for MFF rewards and earned a $5 off coupon. WOOOO! So I dropped in this morning to the Southlake store as their hours are 7am to 8pm and picked up Breakfast, Lunch and a Snack. I have only tried the Breakfast as I write this and it consisted of Turkey Sausage, Sweet Potatoes and Egg Whites.
I was weary at the eggs just by looking at them but I made the purchase so I ate them. And they weren’t my favorite but they weren’t bad either, give me some YOLK! I would most likely add some salsa to them should I buy this breakfast again. The sausage links were flavorful and tasty. The sweet potatoes were good as well. Again some agave in the ingredient list but nothing was overly sweet so I’m not sure where it came in. These are great meals for those who lack time or culinary skills. If you’re going full on Paleo or Whole30 this isn’t the best place. But if you’re trying to just start over (cough*ME*cough) or just trying to work your way into healthier eating I’d say try it out. I’m anxious to try out the Pork and Butternut Squash I bought for lunch!
MFF has locations in Arizona, California, Illinois, Oklahoma and Texas. They say on their website they cook 362 days out of the year which means a whole lot of of fresh food. They don’t deliver so if you aren’t close to one, I’m sorry.
So I’ve shown up 3 days in a row now! FINALY, WOOOOO! And it seriously feels like I’m new to everything again without the awkwardness of using a barbell. I’m slow, I’m beat down and I’m draggin ass. But at least I’m there hoping to shed this extra fluff, get back some of the strength I’ve lost and start PRing like a bad ass mofo! Hehe, ok I’ll just be happy to remove the fluff!
Warm-up: 30 GHD Sit-ups/hip ext, 100 single jumps, Quad roll out
So I’ve previously stated I BARELY am able to get there by 6pm, so I missed most of this pre-warm up. I did get 100 singles in. We still do a group warm up after this so I’m all good.
Sprint: 3 x 30 yrds
Yay sprinting, my favorite Uhm NO. But 30 yds is short so it’s ok. What wasn’t ok was feeling like a horse prancing around since we worked on running technique. And boy oh boy did I feel awkward. It’s much needed focus but I felt like I was at the rodeo! Maybe one day it will all click for me and I’ll become this fabulous runner. Hehehe. I said MAYBE.
Metcon: 4 rounds of 8 Hang Squat Clean to Thrusters 135/95#, 16 KBS 24/16kg, 24 DU, Rest 1 min
Thrusters – ARRRHHHHH! I love a good clean but add a thruster to it and I’m out. I only worked up to 75lbs for fear of dying during the WOD and that was an ok decision. I was definitely struggling in the end. The Kettle Bell Swings weren’t so bad except my back kept cramping up. So I only did 2 rounds UNBROKEN. Double Unders were a walk in the park. And the 1 minute rest flew by way to fast. I really slowed down overall in the 3rd and 4th rounds. Those Thrusters were a BEATING. Time: 13:46.
Skill development: MU, HSPU
More weaknesses! Muscle Up development went better than it has in the past. I have sucky shoulders so popping up and getting my head through was really weaksauce. But I did gain some ground on the whole using my hips part. Something similar to below:
As far as HSPU, I think my added heaviness scares me in going down to the ground. Kipping was not my friend so I had to opt for dumb Tiger Push Ups for the MetCon. Those are miserable and I suck at them.
Tiger Push Up – head to ground and back up, straighten arms. Keep heels down as much as possible.
Metcon: 5 rounds of 1 min HSPU, 1 min no leg wall-balls 20/14# -then- ME Muscle-Ups/C2B
I just stated I suck at Tiger Push Ups. And we had to do 1 minute of them! By round 3 I was struggling getting back up. As for no leg wall balls. I thought these would be a breeze but boy was I wrong. Wall Balls are EVIL in general so I figured if you don’t have to squat they have to be a little less evil. And for the most part they are less evil. The hard thing is when you are fatigued your body wants to utilize the legs. Well you can’t do that when it’s a NO LEG WALL BALL. Shoulders get smoked super fast. Back and forth between the push ups and the wall was a butt whoopin.
At the end of five rounds we had to go straight into Max Effort pulling movement. MU’s, CTB or ring rows for my less elite self. Ring rows I like but I was dead and I wasn’t really focusing and I dropped after 12 reps, not realizing I couldn’t start back up. WOMP WOMP. So I finished with 118 reps of HSPU and Wall Balls + 12 ring rows.
Right now my body hates me but will soon be loving me all over again. And guess what it’s almost FRIDAY! Chuggin along with little to no hiccups. I’m getting back to the good things food related. Fighting through on my WODs. It’s nice. Energy is up and down still, but it’s only DAY 4. But more ups for sure. It’s so easy to forget how good it feels mentally and phsyically to be back in it. It’s SAD how easy it is to justify and accept the tired, bloat and misery. Hello ‘MERICA. Get your ass in gear. Eat Clean, Get Moving and BE AWESOME!
On the Awesome note. I found AMRAP4Life and they say they are focused on building a community of AWESOME people. How perfect is that? So check them out: https://www.amrap4life.com/?i_uid=2512. Sign up if you’re interested. Find me and friend me.
I know I could have probably split this into three posts: one review, one recap and shared AMRAP4Life, BUT who has time for that! You get a lot at once. And sometimes NOTHING at all. Thank you all again for sticking with me. In my good times and depressing times. I’m working my way back to the good. Have a great Thursday and be AWESOME!