Work, Rest, More Work, Breathe

Last week was hectic and as I told you all, I was worn out. I couldn’t manage to roll out of bed Friday morning so I skipped out on the Boom Box. I was feeling better by the middle of the day and decided I would hit up an evening class. So glad I did. I needed it. Working out is mostly a LOVE relationship, but sometimes it’s a Love/Hate kind of thing because when you are so worn out and you don’t show up then you feel like crap for not getting that work out in! It’s not very fun. But in the end you know you need the rest. After my workout on Saturday, I declared a do nothing kind of day. That is do nothing after the boys had baseball practice! They would be gone the rest of the day. Ernie would be gone the rest of the day. So I caught up on my DVR and slept… ALOT! It was good I needed it. On the downside, I let the cakeballs get the best of me! DAMN YOU CAKEBALLS! I made sure I cleared them out by inhaling them though. There are no more living in our house. All is back to normal. May the clean eating resume. The open is near, and although I won’t be even close to the top ladies in our region I don’t want to feel like POO when doing the open WODS. Cakeballs! Grrr 😀

2/15/13 WOD
Skill/Strength: Deadlift 3 x 3 @ 85%
I’ve never felt so good doing Deadlifts. So I’m happy to say that I feel progress in this movement. Besides my hands feeling like they are on fire, I’m not having many issues with getting the weight off the ground. Working up to 170lbs was good and doing my 3 sets of 3 were feeling really good. Hopefully a nice PR is coming up!

2/15/13 WOD

MetCon: 15, 12, 9 of Wall Balls and Chest To Bar
So I’m a little more flexible at the end of the day than I am at 5 am. So Wall Balls although brutal aren’t as bad on the hips in the P.M. My shoulders were not too happy with me in general but I got the job done better than I have been in the past. It’s the damn Pull Ups that still get me! Time 7:02

2/6/13 WOD
Oh holy crap, you want me to run when it’s in the 30s and you want me to run a mile coach! I really really didn’t want to show up to the BOOM Box on a Saturday morning to run but of course I couldn’t punk out. I’ve been progressing it is true in most things but running is not one of them. And everyone else’s progression is on FAST TRACK or something so I have to catch up with the group! I know, I know, it’s me vs. me but still. You see so many folks getting PRs and it’s great and awesome for them. But here I am not getting PRs or fast tracking it. So ya, I reluctantly showed up!

2/16/13 WOD

Skill/Strength: Front Squats EMOM for 7 minutes. 2 reps with a 3 second pause at the bottom @ 75% of our 1 RM
I haven’t tested for Front Squat in a very long time, so 75% for me was 100lbs. Coach was sure I could do more so we upped it a whopping 5lbs. By the end of the 7 minutes I could feel those 5lbs! It kind of feels good to hold the squat at the bottom for a couple of seconds. I’m not sure exactly what pauses do for you mechanically or in terms of getting stronger, but I trust they are good for you.

MetCon: Run 1 mile, 50 Power Cleans (75lbs), 30 HSPU
Running! Booooo! I started off on a slow but steady pace. My right shin is still pretty beat up so I felt that for a while with every step I took. but 2/3 of the way back my left calf and shin decided to speak up and well they were LOUD. My jog became a slow trot. It was horrible. Again another poor run performance. Something in the 11 minute mark. Everyone had been back and busting through those Cleans! I didn’t do the 75lbs, because I’m a wuss and thought I wouldn’t be able to do 50. Turns out I probably should have/could have. I caught up pretty quickly after being so behind on the run. I still don’t execute HSPU very well without being modified so I did them off the box. And that turned out to be surprisingly easy. I’m somewhere in the middle, I suppose. Which is great! HSPUs here I come! Time: 16:34

02/18/13 WOD
Whew, finally made it to this morning! It was a humid one for us, thankfully NO MetCon today! Wooooo! Eh, I do like MetCons but working on strength is fun too.

Skill/Strength: Overhead Mobility, Pull-Up Mechanics
We did some bar torture and some PVC work with Overhead Squat Mechanics. We then worked on kipping. I am tight. My upper back, shoulders and whatever else that can be tight is TIGHT! It is no fun. On the bright side of everything hurting I forget my hands hurt so I felt a little stronger when it comes to kipping. I feel a little more coordinated and hopefully I’ll get some form of a pull up SOON.

2/18/13 WOD

OHS 3, 3, 3, 3, 3
It’s been a long while since I’ve worked on my Overhead Squats. A long while. So I wasn’t sure what weight to start at and what weight I should end with. I decided to warm up to 65lbs. I was feeling good. I jumped from 65lbs to 75lbs because I was trying to get to 90lbs for my final set. 90lbs is my current 1RM. So I figured if I got that then I would be set for a nice PR in the future. 75lbs is where it got heavy though! Not really heavy but painful on the wrists. EVEN with my strength wraps But I still went on and knocked out 80 and 85lbs. Instead of going for 90lbs, I went for 95lbs. Got the Bar overhead and panicked. I hesitated just thinking about squatting and it was an immediate MENTAL fail! Ah well. Maybe next time!

As far as food goes, it hasn’t been AWESOME but I’ve had some good moments. Like I said earlier, the CrossFit Games Open is coming up fast and I need to dial it back in with my eating. I don’t want to suck at everything more so than I already do because my eating is out of whack. So I’m reeling all the slip ups in and putting my Whole30 discipline back into action. Crossing my fingers I stick with it 😀

Leave me a comment if you are interested in the Whole30 or have questions. Nutrition is key when trying to find good health and fitness. Not only does eating clean make you feel better in general it completely makes working out that much easier. As I routinely say, you NEED to make a CHANGE. Whether it’s jumping in the deep end of the pool or taking BABY steps like cutting out crazy beverages and just taking in Water. Make a CHANGE in your life. Without it you will always be stuck in your rut.

Other than that, let’s hope this Monday doesn’t end up crazy. Have a great day and of course MAKE IT AWESOME!

No Plan = FAIL (big time)

We had a non stop weekend ahead of us and I did zero planning for food. What does that mean? A bunch of non Paleo, Whole30 frowned upon crap eating. And it all caught up with me Sunday evening. And left me high and dry in regards to getting up for the BOOM Box this morning. I went to bed late, didn’t get good sleep and knew I wasn’t going to be able to hang at the box. My brain feels like it’s been replaced with cotton balls.

You have to go into your weekends with a PLAN especially if you aren’t going to be home at all to get some good eats cooked up. I still feel really bleh and congested. Some of that has to do with the craptastic (although not even close to the NE) weather we have been having. But mostly it has to do with poor eating. Please KNOW you can’t wing this stuff. Without planning and preparation you will be in my boat and feeling like POO!

Before I fell apart and crumbled, I managed to get some work done at the BOOM Box on Saturday morning. I have a hard time remembering to take a pic on Saturdays and for that I apologize.

Skill/Strength: Kb snatch mechanics
Oh I just don’t like KB Snatch. I always bruise up my forearms. It always hurts sooo bad. But I did much better this time around. I had better control of the KB and felt a lot stronger technique wise. I didn’t do a lot of weight. I think it was just the 1/2 POOD but I really don’t recall. I just know I worked the skill a little better than I have in the past.

MetCon: 10 minutes to find a 1 rm jerk, Rest 2 min, Max wallballs UB, Rest 2 min, 5 minutes max KB snatch
So I did searches in my past posts and could have sworn I had a 1rm Jerk recorded. I could have sworn it was 100 or 105lbs. But I couldn’t find it anywhere. With that said I worked up to 105lbs 1 RM Jerk in the 10 minute time frame. PR? Who the hell knows. But I figured it’s not too bad seeing as that we haven’t really worked on Jerks in a while. I tried getting 110 with 1 minute left but that didn’t happen.

We then got a 2 minute rest before doing Wall Balls Unbroken I suck at wall balls. I was given the 14lb MURDER ball as it’s been nicknamed. When you think of 14lbs, you don’t think it’s that heavy. But when you have to throw it up and catch it repeatedly it gets heavy. I only did 14. I probably would have had 19 or 20 but I had several NO REPS because the ball didn’t hit the WALL! ARGH! It was horrible.

Time for another rest break, thank goodness! But then it was 5 minutes of MAX KB Snatch! Just go, don’t stop, don’t rest, etc. I felt I started off in a good place but I just got spent towards the end. Only managed to get about 82 reps in. I was shooting for 100 but my hand grip got me. Ah well. Do better next time! Right?

That’s all I got for ya cause I’m was in a big ol lake of FAIL this weekend. It does happen. And now how I deal with it is the real test. I do feel bleh but I had a good breakfast and will have a yummo lunch. Marching onward. Have a SUPER Monday and be awesome!

It’s One of Those Days

You know the ones where you just have nothing in the tank. No more juice. My bones felt heavy today and even though I put in work at the BOOM Box it was just a dragging kind of morning. I blame it on the drizzle and fog. It felt like it infiltrated my body and was weighing me down. Or maybe I just didn’t eat enough carbs or something, who knows. Just felt like I was swimming in molasses!

Skill/Strength: Squat Cleans
I’m a CLEAN kind of girl. Love me some Cleans: Power, Squat, Hang (kind of). I ❤ cleaning the bar. There wasn’t a weight goal, rep scheme. Just work on technique, work up in weight and well have fun. Too bad I felt super heavy today. I still worked up to 95lbs and felt fine. There are so many tiny things to think about. Hips extended, drop under bar, elbows up, etc. Some lifts I get easy breezy, then I turn around and mess everything up. I felt productive though.

MetCon: 5 rounds of max reps on DL,WB; 40 seconds on 20 sec off; DL Axel 200/130, Plank push-ups (do a push-up every 5 seconds), Wall Ball 20/14
The good ol Axel. I love this thing! It’s about an inch thicker than a regular barbell. But I really prefer this over a barbell. Although after a while it’s hard to hold onto it because it is so thick. My hands didn’t hurt near as much either. I know it wasn’t super heavy weight but still it was nice on the hands. So we had to do as many reps as possible in 40 seconds, rest/transition to next movement which was Plank Push Ups for 40 seconds, rest/transition to Wall Balls. 5 freakin rounds! This sucked by round 4, no round 3. It was a beating. It was mostly the wall balls that were a beating. My first couple of throws didn’t even make the cut. So after getting a few NO REPS I knew I had to stop wasting energy but it was so hard today to get that ball up! It didn’t help we were holding a plank position right before the wall balls. On top of that doing a push up every 5 seconds. Yup shoulders still smoked, now they are extra crispy. In the end it was still a fun MetCon. Total reps: 85. If I could have just sucked up Wall Balls a little more I know I could have done way better. Ah well.

2/5/13 WOD

My WAY Better (IMO) Mexi-Cauli Rice
I’ve made Cauli Rice several ways and I have a Mexi version already but I made a new version and I love it. I hope you love it too!

Ingredients
1 head of cauliflower
1 cup chicken broth or water (I prefer the broth)
1 can tomato paste (small can)
1 TBS Chili Powder
Salt/Pepper (to your liking)
Cumin (to your liking)
Cayenne (to your liking)
half an onion (diced)
garlic clove (minced)
2 tsp cooking fat (I prefer GHEE)

Mexi-Cauli Rice – Ernie was kind enough to snap a pic for me, since I forgot to take pictures while I was making this.

Cook it up:
Chop up cauliflower into flowerettes. Then Shred cauliflower in food processor using the pulse function until Cauliflower is shredded to rice consistency.

While you are doing that have GHEE heating up over MED heat in skillet. Add your onion and garlic, saute till Golden. Add Cauliflower. Stir and add all spices. You can toss in whatever to meet your ideal flavor profile. Then add chicken broth. If you are low on chicken broth substitute with water. I only had 1/2 broth so I added a 1/2 cup water. Stir some more. Add tomato paste and Stir once more. Cover and simmer till a desired consistency. 15-20 minutes is what I have found best. If you’re in a hurry like I always am, I don’t turn down the heat right away. I just cover it and let it cook at a higher heat for a few minutes before turning heat to a simmer temp.

Serve with Ground beef, chicken, steak, WHATEVER protein you like. Add some guacamole and maybe a salad. It’s great stuff.

WholeLIFE
Back on track with the Whole30 mindset and boy does it feel good. Food tastes better and I’m full of energy until around 8:30 pm. Then I feel the tired hitting. Which is perfect. Relax a bit, watch some TV and night night! One of my fellow BOOMers, Mel, is taking on the Whole30 and asked me to be her SPONSOR per se. I’m more than happy to be her supporter and help her out along the way! Yay MEL! I know you will kill it and I know you won’t be happy probably this first week but next week you should start feeling awesome.

Superbowl Party Eats – I forgot to add this pic yesterday! doh! Paleo Deviled Eggs and Bacon Wrapped Sweet Potatoes

If anyone else is considering the Whole30, by all means, I’m an OPEN BOOK! I want to help you out!

Woooo, oh wait it’s only TUESDAY?!? That’s no fun! Ah well, make it a great day! Be Awesome!

Competing Everyday

That’s been on my brain as of late, mostly because a couple of months ago I received a COMPETE EVERYDAY wristband that I stare at everyday and just recently I was gifted a nifty COMPETE EVERYDAY shirt. “Compete Everday, BECAUSE I HAVEN’T REACHED MY LIMITS”. It’s perfect.

I’m sure the word “compete” is a turn off to a lot of people. It sounds like work. It sounds hard. Why do I want to compete everyday? Competing everyday doesn’t have to be tedious, it should be fun, it should be YOU vs. YOU, not you vs. that magazine ad, or the scale or you vs. anything but YOU! I look at my wristband and although I don’t always hit the mark in making myself better in my eyes, I do really have to reflect and tell myself that YES you are making yourself better. Yes you push your limits.

Some days my limits are set lower but some days they are set high and I push them. I have to remind myself that I get up 4 out of 7 mornings before the sun comes up to go kill a workout and stay busy the other 3 days. I strive for clean eating. I strive to be a good parent. I strive to better at life always. And I do. And I also tend to get lost in it all and whine and complain and whatever else but at the end of the day I do COMPETE. And certain days it’s truly an aggressive action but it’s not always aggressive; it is however wanting more, it’s wanting to be better for me, which in turn helps me to better for a lot of other people. It feels good, self-empowerment. I hear a lot of people say, “oh I’m not competitive” or “i’m passive, i don’t compete” But I’m not talking about team sports. I’m talking about life. Most people have desires and wants, and unless you come from the land of the rich, most things don’t just fall in your lap. It takes work. It’s takes want to. It takes competition. Sure I like to compete in general, it’s how I’m wired but I know not everyone is wired that way. I compete always, in my head! And sure I know how to relax and enjoy the simple things in life. It’s called balance. Find your balance but also find your drive. Find COMPETITION.

The BOOM Box was full of my weaknesses this morning and I was really having a hard time finding my want to. It’s true and that’s what inspired my ramblings. I showed up to work but was I there to PUSH? I was but I didn’t want to at the time.

Skill/Strength: 3 x 10 Ring Pullups. MODIFIED to Ring Rows. The movement is not HARD for me but I don’t have a lot of reps in a row. By the 3rd set I had to bend my knees to get solid reps in. My problem this morning was “hanging” for too long. Instead of just fighting through, I’d hang and lose power. And in that 3rd set I forced myself to push through all 10 reps. Granted they were even more modified but I think I won that battle by not stopping.

10/23/12 WOD

MetCon: 30 Pull Ups, 20 Wall Balls (14lbs), 10 Shoulder to Overhead (85lbs), 20 Wall Balls, 30 Pull Ups. All upper body. All weaknesses in my book! So coach didn’t want us using bands today for Pull Ups so MORE Ring Rows it is… at least I had a warm up session! Before we started we warmed up our STOH with Push Presses, Push Jerks and Split Jerks. The RX weight was 105 but that’s really pushing past limits and I wanted to finish the WOD! So I worked up to 85lbs which isn’t light for me but I cleaned the bar fine and felt I could at least do 10 reps right? Even after Pull Ups and Wall Balls! LOL, Yes I was convincing myself it’s doable.

I knocked out 10 Ring Rows, then 5, then 6 and then I don’t know what till I got to 30. I suck at Wall Balls and really dragged ass on those. Got to the STOH and pushed out 5 but lost momentum and dropped the bar. I sure as hell didn’t want to Clean it again but I did and decided I would SPLIT JERK the remaining 5 reps. Well I was doing great and did my 5th rep, dropped the bar and moved to Wall Balls. Coach NO REPPED me!!! ARGH. I didn’t step together and show I had control on the last rep! It was a mindless act, I didn’t do it on purpose But I had to Clean the bar again and do that last REP! ARGH! NOW onto Wall Balls, I threw that damn ball up there, hit the mark but was unable to catch it on the way down. I was done! I struggled through the 19 reps left! Hahah, I ended up knocking them out in sets of 5 but it was a sad sight. 30 Ring Rows left and I could only bust out a handful at a time. Time: 11:14. Those damn WALL BALLS, I let them get in my head and take up too much time. One day I will own Wall Balls!

Food Front
In regards to FOODs, back to Paleo and Clean Eating for sure, but not entirely back on Sugar Detox. In truth most foods I have been eating are without sugar. It’s only been 2 days but I’m already feeling that much better. I know it’s a mental state as well but my body is definitely loving me more! Nothing exciting. But everything is tasting so much better!

Barbells For Boobs/#Occupy Boom
This Saturday Oct 27th @ 6pm! The workout is GRACE (30 Clean & Jerks for time). If you been keeping up with me, then you know you’re invited. I want you to come out and experience all of this FUN I write about day in and day out. If you would like to be a part of this event please visit the link on the right and donate at least $30 to mammograms in action. Even if you don’t want to participate, donations are welcome to support my efforts in raising money for Barbells For Boobs ツ! I’m still at $40 of my $100 goal. IF you can help, click here. Any amount is welcome. Thank you for your support.

Barbells for Boobs is a non-profit breast cancer organization whose mission is to provide funding through the Mammograms in Action @ Grant Program for qualified low income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer.

#OccupyBoom will follow B4B. Not sure what’s in store but I know it will be team workouts and loads of fun. Come see us be crazy!

Have a beautiful day peeps. Remember to be AWESOME. Today I challenge you to Paint something. I say this only because we got to paint pumpkins last night for the kids and it truly is fun. I suck at painting and in the end we did a lot of gluing but it’s a good time anyways. So go be creative and have some fun.

Fab Friday

The weather has really cooled down around here, chilly for girl babies, i.e. ME and it’s great. One of my kiddos told me today was Fab Friday. They get a little bit shorter classes for the day and an extended RECESS, that is if you’ve been a good student all week! How fun is that? Can we do that in our grown up world please? It’s also FAB because today was Crazy Sock Day at their school and don’t you know I have a ton of socks that they were able to get crazy with. I love that one of my kids picked a BACON sock to wear on one leg and mulit colors on the other leg. I say leg, because they are knee socks and well knee on me and leg on him! I clearly ♥ my kiddos and their fun spirits!

Anyhow it was also not so bad of a day at the good ol’ BOOM Box! Kinda Fab there as well. I’ve said FAB so much I feel like it’s the word of the day from Pee Wee’s Playhouse… AAAAHHHHHHHHHHH!

Skill/Strength: 3 RM of Press
So I’ve been stuck at 70lb 1RM of Press for what could be FOREVER although not really, just in my head. And today was 3RM. I warmed up a bit at 35lbs then jumped up to 55lbs. Jumped to 65lbs and my lower body snuck right on in and I did a push press! YIKES, not good. Rest, Lacrosse Ball and Repeat. I’ve developed some sort of tightness/pain, whatever you want to call it, somewhere along my lat/shoulder, and well it hurts.

I roll it out with a lacrosse ball and wooowweee it sucks. I went back to my 65lb bar waiting for me and got 3 reps in but a little wonky on the last one. I didn’t have a left arm Chicken Wing today but a right arm weaksauce instead. I moved right on up to 70lbs, got 1 rep and wouldn’t you know it the damn Push Press showed up for rep 2. ARGH. I put the bar down, took a lil break and finally showed up to knock out the 70lbs. It was a little better than 65lb reps! I take that as another win 3RM at my 1RM weight, FAB! AHHHHHH!

MetCon: 3 Rounds of 1 minute KettleBell Swings (1Pood), 1 minute Ring Rows, 1 minute Wall Balls (14lb ball), 1 minute REST
KB swings are my strength for this WOD so I knew I couldn’t fail with these and I didn’t. I did the whole minute UNBROKEN all three rounds. I wasn’t sure if I was going to make it on that last round! Ring Rows after KB swings was no walk in the park, my first round was weak but I stepped it up on rounds 2 and 3. Finally WALL BALLS, my kryptonite. Last Community WOD there was only 10lb balls left to use and those were delightful for as much as a wall ball can be delightful. Add 4lbs to a med ball and it’s not so delightful! I really dragged ass on those. I don’t think I ever managed to get more that 13 in one minute. Not a good showing at all. Overall I ended with 186 total reps. Hopefully that was a challenging mark for the rest of the day but I can only hope.

Have a FAB (AHHHHH!) Friday Folks! Make it an AWESOME weekend and make AWESOME contagious!!!

MED BALLS can SUCK IT!

I knoowwww, when will she ever shut up about medicine balls… well probably NEVER! I learned today that it’s not just wall balls that suck big ol’ donkey balls, but doing PUSH UPs on these miserable balls of NOT MEDICINE suck as well. Or should I say I SUCK at them! You could seriously play a drinking game for every time you read the word suck on this post! I will complain more I’m sure but I need to get to the full agenda of this morning.

So here’s the dirty WHITEBOARD for the day. Gymnastics for the skill/strength. I chose to work on Handstand Pushups for a couple of reasons. 1. We’ve had too many pull up workouts in a week so if that’s not practice I don’t know what is. 2. My IT band was EXTRA painful so no PISTOL work for me. 3. Dare I say Muscle Ups without giggling…well I’m no where close to that. AND 4. I’m closest to actually getting a HSPU so that makes most sense.

6/14/12 WOD

Besides still having a plate under the mat, I am having a hard time tapping my head to the mat and busting right back up. I have to get the timing down. I can do 5 pretty ok but then I fatigue and I struggle waiting for contact with the mat and then rest instantly once my head touches. I know it takes work and that’s all I can do for the moment. I do feel stronger with this movement in general.

MetCon – Ah yes by big ol suckfest MedBallalooza. 10 minute AMRAP of 5 Wall Balls (14lbs), 8 Ball Push Ups. My thought process going into this is I HATE WALL BALLS, BUT 5 is doable. I can do 5 Wall Balls! What I underestimated was doing 8 Push Ups on the sucky gray and red med ball. You have no idea how bad I wanted to let my knees hit the ground to make it easier. But I didn’t I held tough though and stuck through it. This was not easy for me at all. Final: 7 rounds + 5 wall balls + 1 pushup

These Med Balls + Form in next image is what my Push Ups looked like.

Ok maybe I wasn’t a SOLID BOARD but I tried!

In other news:
I’m still doing good at limiting my sugar. I won’t lie I’ve had some dark chocolate and some extra fruit intake but I’ve kept it limited. It’s not daily and I still stick to the 21-Day Sugar Detox ideals. I feel pretty good and when I do eat a little fruit or the yummy chocolate I have no apparent issues mostly because I’m not inhaling it by the pound. No sugar comas, upset stomach or headaches. I did eat a burrito the other day which equaled INSTANT HEADACHE. I don’t know why I do dumb things like that STILL but I do and one day hopefully I won’t! Processed foods are no bueno for you.

Eating Clean is the best thing you can do for yourself. I know it’s hard to wrap your brain around it if you days are filled with kids, busy lives, fast food, boxed foods, or tons of grains. But when you do the research, make the time and test it out for 30 days AT LEAST, you will notice a difference.

I found this on Facebook yesterday. I don’t have research statistics to back it… it is Facebook people. But at the end of the day a lot of these ailments that are treated with unnecessary medications are reduced with fat loss. True Story.

In one month I’ll be on a beach relaxing (and CrossFitting).

Maui

Also, I’ll have a certified TEENAGER. In two months I’ll be in my first ever TEAM WOD Competition at Europa in Dallas and I’ll be the big THREE FIVE. So much to look forward to this summer.

Start Moving if you haven’t, Keep Moving if you already started…. be AWESOME.

Murph, Self Sabotage and Poor Performance

SELF SABOTAGE

Oh man, I done did it. And it showed. I guess I’m just a glutton for punishment. Like any junkie I fell to the dark side! I was doing so good and was feeling so awesome. But then I indulged. My brain told me it would be fine and my brain lied to me. So I ate a few cookies, had some nasty ass tacos from Taco Bell, inhaled some ice cream, Chic-fil-a and pizza. Now this wasn’t all in one sitting but ya, I had all of this food over the Memorial Day Weekend. I’m surprised I didn’t puke my guts out. Even though I ate it all, I didn’t ENJOY it like I thought I would and it even feels like I was just eating more to see if it would be enjoyable. Not once did any of it really make my day. So yes a bunch of gluttony and no reward for it. NO happy dance. NO guilty pleasure. JUST a bunch of telling myself I SUCK and why did I do it 😦

MURPH
Besides what seems like a lot of baseball we pretty much lounged around all weekend and pigged out on food. UGH! But when Monday rolled around we headed to the BOOM BOX for a Community WOD. Since it was a holiday there was only one WOD going down and I should have figured it out what was in store but I didn’t. We show up to the joy of MURPH!

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Now we did this as a team so it wasn’t as brutal as doing it on your own but it was still pretty harsh. And this all went down at 9am. It’s considerably warmer at 9 than at 5am. I was not prepared to melt during the runs. The runs which sucked! As a team we broke up the movements. Not too bad but for the pullups, band assistance was not allowed! Say WHAT?!?!? We had to have our team members give us a boost to the bar. They had to be our BOX for jumping pullups or actually hold our feet and help push us up so that we could do a PULL UP! Our time is unofficial but we finished around the 45 minute mark. Not sure where the other teams finished but it was a good team effort by all.

5/29/12 WOD and POOR PERFORMANCE
After getting my butt kicked on Monday it was time to get back to the routine. Showed up at the BOOM BOX for some Back Squats, Wall Balls, and 1 Arm KB Push Press.

5/29/12 WOD

Skill Strength – Back Squats … So this is where POOR PERFORMANCE comes in and I blame poor eating for it 100%. I’m sure my mile runs were slower on Monday as well due to eating bad but I didn’t take that into consideration then because it was so darn hot. We did a 5, 3, 1 program this morning. My weights were 110lbs, 115lbs, 125lbs. The 110 felt fine, 115 started feeling heavy and 125 was hard. I only got the 1 rep for 125! My max is 145. I should have been able to do more than 1 rep on that last round but I didn’t. I felt weak. My body and brain were weak. I blame the food. I’ve been putting in good work and it all falls apart this morning.

The MetCon was 10 Wall Balls (14lb ball) and 20 1 Arm KettleBell Push Press (that’s 10 per arm). 1 POOD was the weight I was supposed to use and it felt like 2 POOD instead. I could barely get it up! So I went down to 12kg. It was lighter but I still struggled. My wrist pain that wasn’t really affecting my workouts finally kicked in when I cleaned the KB. It wasn’t bad but it wasn’t good. I definitely struggled with my right arm more than I did with my left arm. Wall Balls are the same old thing. I despise them yet I still must fight through and get it done. I had to EMBRACE the SUCK because I knew my dragging ass was all due to eating like CRAPOLA. My lesson may be learned. I’m not going to make you any promises given my track record. But I can tell you that for me it’s not worth it to get all crazy like trying to MAKE junk food make me happy. It’s not going to make me happy and it’s never going to make me feel good. As my coach asked me at the end of the WOD… “would you rather have the better time on the whiteboard or the piece of pizza?” Well this ~~sick person~~, heheh healthy person I have become would rather have a better time on the board than more pizza. TRUE STORY!

Back to becoming addicted to being AWESOME because the past few days were far from AWESOMENESS. Have a Happy Tuesday. I’m struggling to get back on track. But it shouldn’t take me to long! Back at it already 🙂

Separating the BEASTS from the GIRLBABIES aka ME!

And Welcome back to the CrossFit Open Games WOD review as done by yours truly. Don’t hold your breath here cause I’m just a WODSCALA at best but I’m still giving it a go. We are on week 4 of these miserable workouts and let me just say my jaw seriously dropped when 12.4 was released. DROPPED! 12 minute AMRAP of 150 Wall Balls, 90 Double Unders and 30 Muscle Ups! Really CrossFit HQ? REALLY?!? I thought for a split second it was a joke. But I do know better. I was just hoping not to die in 12 minutes. That was really my ultimate goal for the day. Don’t DIE in those 12 minutes!

Let me get things straight before I begin. To some of you, it’s old news but to anyone new I just want to be clear where I stand.

I HATE WALLBALLS! And I REALLY HATE the idea of 150 of those damn things in a row. I’ve never performed Karen (dirty ugly mean filthy girl) so I have no standard to compare myself. Just know I am not friends with Karen or any WOD that involves medicine balls being thrown to a target way above my head!

Also know I’ve only ever used a 10lb medicine ball.

And please note I am a GIRLBABY! Really.

As of last night I wasn’t entirely too sure if I would get to Double Unders but one has to have hope, right? I’m prepared for those at least and well if there was some slight chance I got through all of that we all know I was screwed when it came to Muscle Ups! So why in the sam hill am I killing myself. I have no idea. Just part of it. I’m hopelessly competitive and after today I really just need to focus on the day to day. It is ABOUT GETTING BETTER but it freakin sucks and I’m an impatient chicken!

This morning I’m rushing to the box because I overslept a few or 15 minutes and already dreading the doom that lies ahead at the BOOM BOX. I get a nice warm up, Get my hips stretched out as well. And it’s between Mel and I. She opts to go first which is really great because I just don’t want to go. I didn’t cheer/support her like I normally would have because there is a pit in my stomach. I mostly just pace, stay warm and pace. As I watch her I just know I’m not going to make it. I know mind set is a big part of it but it looked so miserable. She beared through it and did great and NOW it’s my turn. My stomach is literally in knots. My CrossFit Dreams are fading away. Timelines in my head are gone. It’s just me, the ball and the wall and I am not ready.

I eventually get some sort of plan in my head: go for 15, then 10’s then 5’s. But in reality it went 12, no rep, 5, 5, 1, no rep, 4, etc…Maybe not EXACTLY like that but pretty close, LOL. There was never more than 5 linked together after the first 12. I didn’t NO REP as much which was GREAT but I did go much slower – not by want but just by the fact that 14lbs gets heavy fast like. It was a pretty sad showing and I’m very glad there was no video proof. I literally was punching the stupid stupid ball out of anger. I do have witnesses but no actual proof thank goodness!

3/15/12

With all that said I completed 120 Wall Balls in 12 minutes. Boy I am horrible. I know I know… I did it. Whatever. I’m not feeling the warm fuzzies over this. I flat out was bad. Nothing is going to change my mind about that.

Moving on to My HERO, Sherry! She killed those Wall Balls and got 171 for her overall reps. She did amazing. We’ll just have to see how the rest of the Masters crowd does but she’s on the bubble for going to the GAMES. Fingers crossed, prayers being sent, etc. Hopefully 12.5 is something right up her alley and will boost her into the top 20!

There ya have it readers. 12.4 sucked. I suck. CrossFit may be the death of me. Have a pleasant Thursday.

Bloggerific Tuesday

Lame-o title I know. But I’ve lost my creativity today. For that I apologize!

On top of that apology, I have little to report! Say what? Me without words. I know you think it’s not possible but it is indeed possible. So I’ll get to it!

Today’s WOD: Skill/Strength – FLOOR PRESS. I’ve never done this movement but it’s not hard. It’s like a bench press without the bench… who knew?!? hahaha. Today’s objective… 5RM. Hmmmmm. I didn’t know what I was capable of so we just moved slowly on the weight. Turns out I can press 85lbs but failed after 3 reps. I was sad but I guess it happens. 5RM was at 75lbs.

02/28/12 WOD

Moving onto the MetCon: 5 rounds of 10 wall balls and 5 windsprints. Can we say FUN? It’s better than sled pulls! And I’m getting better at wall balls! Who would have thunk it!! I did them all consecutively without fail. This is truly amazing. Even though you know how much I despise wall balls you can’t possibly imagine how poorly I am at executing them. It’s ugly. But this morning I can be proud of my Wall Balls! The sprints well were just sprints. We got a rest because we split up into 2 groups so after I went there was another duo which gave me a quick break to catch my breath. We didn’t go for time today which was a mental relief at first and then I was struggling with the need to know my time! There was no time. What am I supposed to do? I guess nothing but it feels weird not having a “score” of some sorts. I know … get over it … blah blah blah and the world will keep on spinning, hehe. It’s my thoughts here, but I feel the judgments.

Before I say BYE for the day I just remembered Ernie ordered me The Grid : Revolutionary Foam Roller from TriggerPoint Performance Therapy. http://tptherapy.com/shop/smrt-core-products/the-grid.html

I barely got to use it this morning so I don’t have a solid review of it. But I look forward to rolling out this evening. Hopefully I’ll remember to let y’all know how it works out. If anything it looks really cool and is solid!

Have a happy Tuesday people! I’m sorry I’m slacking. Forgive me. We are a busy people lately.

Pullups and Wall Balls, What Did I DO to Deserve this?

I’m convinced I must have pissed off my coach. LOL! I know this might be someone’s DREAM WOD, but not mine! I promise! Okay seriously I know it’s about me (or is it?) but the workouts have been geared toward a lot of my weaknesses which is great because I need to get stronger but REALLY? Pullups and Wall Balls together in one MetCon and that’s it? It’s punishment, it has to be 😀

2/9/12 WOD

So as the white boards says… 3 rounds, :30, 1:00, and 1:30 then 1 minute rest. WHAT THAT MEANS is 30 seconds of pullups, 30 seconds of wall balls, 1 minute of pullups, 1 minute of wall balls and 1:30 of pullups and 1:30 of wall balls! And 1 FAST minute of rest. Yes I’m still doubling up on band assistance for my pullups but I can clearly tell I’m getting stronger due to the fact that my first round was pretty good in my opinion. It may not be great after the rest of the day and everyone else shows up on the board but hey I was feelin good! Then round 2 happened and well I sucked! My arms/shoulders were on FIRE. Wall Balls were horrible, SUCK! Since I can not do pullups, I said I would do RX wall balls. We don’t have a 14lb med ball so RX for me is the 10lb ball at the higher wall marking (10ft I believe). I had so many no reps it wasn’t even funny. But by the 3rd round I picked it back up a little and had a better overall rep count for that round. Total: 153 … Still wondering why I’m being punished! Jokes, Jokes, I’m just being silly. It was a good WOD and I needed it.

Prior to the insanity we worked on Split Jerk. Amazingly I feel pretty good doing it. Right now it ranks as the MOST COMFORTABLE lift I’ve done. It feels right. I always feel awkward doing all the other lifts. So for now I will state I like SPLIT JERK! Hahah, that may change but ah well.

Our hoodies also came in so I was happy to get mine and rock it out today. Hell ya! I love it 🙂 (pssst… the boom bear is my contribution to the art 🙂 so OF COURSE I love it)

BOOM!

That’s really it for now. I have yet to make anything special for Vday and the kid’s classes. I have a few more days before I commit to sugary badness or paleo-ish goodness! Oh ya on another note, Ernie cooked his first chicken! Reluctantly! of course but he did it and it turned out fantastic. That’s how easy it is y’all… ERNIE CAN DO IT! Hehehe. JOKES again 😛 I think he’s found a new job in the kitchen! Hehehe, I know he’ll say NO but a girl can dream right?

Is it spring yet? I know we’ve had some mild temps lately but I’m ready for long sunny days. Have a bad to the bone Thursday.

FANTASTIC! from Being Primal

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MED BALLS can SUCK IT!

Murph, Self Sabotage and Poor Performance

Separating the BEASTS from the GIRLBABIES aka ME!

Bloggerific Tuesday

Pullups and Wall Balls, What Did I DO to Deserve this?

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