Focus

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It’s time for me to put my game face on and focus on my eating habits. It’s time for me to put away the excuses and get back to clean eating. I’m considering competing in a competition in December. A LONG ways a way right now (even though I’ll blink and it will be here), but registration is in a month. So I need to get my shit together mentally and physically, NOW, so that I won’t feel all bleh and icky about actually signing up in October. From there I have 2 months to focus even more. So FOCUS is my primary thought in all things food. I know it will be a struggle because I’ve dug such a deep hole. And I know I won’t be perfect, but I gotta get pretty darn close!

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9/2/13 HOTSHOTS 19 MEMORIAL WOD

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

If you aren’t of the CrossFit world you wouldn’t know that there are HERO WODS. These workouts are designed to serve as an “in memory” of fallen heroes. They are tough, grueling and sometimes damn near impossible to complete. The Hero WODs from CrossFit are named after heroes who have given their lives in the line of duty. Their purpose is to remind us to think outside of ourselves.

The HOTSHOTS WOD was and is a fundraiser to help support the families of the Granite Mountain Hotshots crew. On Aug. 31, a huge event went down in Prescott, AZ. Many Elite Athletes showed up. The CrossFit Community in general showed up. It was an amazing thing to watch. If you are able to donate then you can do so here: https://hotshots19.crossfit.com/

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We at CrossFit Boom along with many other Boxes nationwide went on to tackle the HOTSHOTS 19 MEMORIAL WOD for this past Labor Day.

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

To be honest when I see HERO WODs I run for the hills. The workouts tend to be well over 30 minutes, often times up to an hour long. And even though I know the purpose to DO and REMEMBER, I just see PAIN. But I wasn’t going to run away from the workout! Plus it was a day off from work so I could roll in for the 9 a.m. class, which is quite nice. Way better than 5 a.m.

9/2/13 HOTSHOTS 19 MEMORIAL WOD

9/2/13 HOTSHOTS 19 MEMORIAL WOD

I opted for the 85lbs Power Cleans, which I knew would get heavy halfway through, but once I committed, I was committed. I started off great. All up until the RUN. And runs walks were slow. This is where most of my time was eaten up. Every round I moved fairly well from squats to power cleans to pull ups (banded). I did all 30 airsquats for the first two rounds, but broke them up into 10’s or 15’s for the last 4 rounds. I started off in small sets for the Power Cleans, but picked up the pace the further along I got. Not sure how that actually worked for me but it did. By the last rounds I was doing 8 and 9 Unbroken before opting for smaller sets. It was the 400’s that were at a snail pace! It was bad. We only had 45 minutes of class time to complete the workout. I knew that wasn’t going to happen. There wasn’t a class afterwards, so Coach let me finish my final round. Time: 56:06

Hopefully the FOCUS on eating better will allow me to lean out, which in turn will lighten me up, which will then lead to better run times. HOPEFULLY!

9/3/13
And it’s back to the “get up before the suns up” workouts. I’m still sticking with my theory that the bars are heavier in the MORNING!

Strength: Back Squats 5@60% 3@70% 2@80% 2@90% 1@95% 1@103%
Whoa nelly! 103% That is an auto PR if I hit it. I have never seen over 100% on the board. I know I’ve been feeling strong and I know that I’ve been wanting a new 1RM and today would be the day. It was only 5lbs but it was 5lbs more than I’ve ever done. NEW 1RM at 170lbs! So it was nice. But after that 1 REP, I lost the desire to really test my 1RM. It was HEAVY this morning!

9/3/13 WOD

9/3/13 WOD

MetCon: For Time 15 Wall Walks, 10 T2B, 5 MU, 10 T2B, 15 Wall Walks
Oh how my brain deceived me, I thought it said WALL BALLS. And if you KNOW me at all… I would never want to do wall balls. But I’d rather throw a damn med ball than do a freakin wall walk. They make me dizzy. They are dumb and well they are dumb.

I haven’t had to do wall walks in my fluffy state, so they were even more miserable than I remembered. UGH! Needless to say it took for ever to do the first 15 and it took even more forever to do the last 15. I did Knees to Elbows instead of Toes To Bar. And I did 15 Banded Pull Ups instead of the 5 MU. Time: HORRIBLE 14:42. My shoulders hate me.

That’s all I got for y’all for this HOT HOT TEXAS TUESDAY. If you are like me and need to get back on the clean eating train… then let’s do this! Start today, start tomorrow,…. just start this week. OK? GREAT! Make today AWESOME!

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Food Friday – Paleo-liscious Brownies!

GLUTEN FREE EASY TO BAKE GOODNESS!

I know it’s been a while since I’ve tried a new recipe but I finally made some brownies that I found on Elana’s Pantry and I HEART THEM! As do the kids and some co-workers. Well I don’t know if the co-workers LOVE them but I’ve heard they do like them. The kids were like oooh you can definitely send these for school treats 🙂

I don’t have preparation pics because I was doing a gazillion other things and forgot! But it’s not a lot of steps and it takes very few ingredients. http://www.elanaspantry.com/brownies/

  1. In a large bowl, blend almond butter until smooth with a hand blender
  2. Blend in eggs, then blend in agave and vanilla
  3. Blend in cacao, salt and baking soda, then fold in chocolate chips
  4. Grease a 9×13 inch Pyrex baking dish
  5. Pour batter into dish
  6. Bake at 325° for 35-40 minutes

Makes about 24 brownies

It was a good treat for sure and I’m thinking I’ll make more this weekend and maybe share with the BOOM Box Beasts. Everyone loves treats 🙂 I have two WOD wrap-ups for y’all and they were not fun at all!

Yesterdays WOD didn’t seem to intimidating. I didn’t doubt it would be HARD but I surely didn’t expect it to nearly KILL ME! The skill/strength was 3 rounds of MAX REP KETTLEBELL PRESS! I’m a wuss I know this so bare with me. The KB’s bruise my forearms, bruise my deltoids and are awkward to hold! I managed to get 17 reps my first round on each arm at 25lbs and then 15 reps for a second round. I moved up to the 1 POOD KB for the last round and got 13 reps each arm. I should have moved up on the 2nd round but I was slightly SCARED of the 1 POOD (Russian for about 35lbs).

4/12/12 WOD OF DEATH!

Next was KB swings and Wall Walks. 10-1, so 10 KB swings, 10 Wall Walks, 9 KB Swings, 9 Wall Walks, etc. I did fairly well with the KB swings being 1 POOD swings. And the wall walks, although they look easy, they quickly tax your shoulders and for me personally brought on DIZZINESS fast! Not to mention my core is about as sore as ever. It hurts to take deep breaths. :/ Coach set a standard of getting your nose to the wall and to come down with restraint and not flailing around. I managed to get my nose to the wall each time and keep control but it was not easy. There was a 20 minute cap and I only managed to work my way down to 4 KB swings. With 20 seconds left there was no way I was getting 4 wall walks. It was disappointing and I was dying but I never thought it would hurt so bad! Hahaha. I lived and when I meet those beasts again, I’ll cry! Jokes, sorta. Hopefully I’ll be better at them!

Not our Box but as you can see you gotta get vertical on the wall AND touch your nose to the wall! WoOOOWEeeEEE! It's not easy!

Today’s happy day o’ fun was Skill/Strength: Dead Lifts, 3, 3, 3+1. Coach has been making us do math in the mornings. I don’t know if for punishment or his own amusement but I had to take 95% of my Max add 20lbs then take 80%, 85% and 90% of that. This results in what weight I should do each round of lifts. This equaled to 155lbs, 165lbs and 175lbs. I managed to bust out 8 reps on my last go. Not bad! At least to me not bad 🙂

4/13/12 WOD

The MetCon was a joy all in itself: RUN 800m, do 40 burpees (don’t die), RUN 400m, do 20 burpees (don’t puke) and RUN 200m, do 10 burpees (pray for survival). I totally killed this 800m RUN compared to Tuesdays run by a whole 3 seconds! LOL. It’s true. Then the 40 burpees came. I did 20 fairly well. I just paced them out nicely but the last 20 sucked. I didn’t stop, just didn’t go fast enough I suppose. Who knows. I couldn’t get a good deep breath to save my life! The 400 had to of been slow. I stopped looking at the clock. The set of 20 burpees was much better than the 40 but I was spent from the running. Fortunately by the time you get to the 200m run you know it’s almost done. I couldn’t breathe very well at all this morning but I was real happy to finish the last round of 10 burpees! Time: 13:42. I’m dead for the weekend. My body hates me!So hopefully I’ll get some nice recovery. Another weekend full of baseball for us with a forecast of rain 😦 Lets hope it waits till Sunday!

Have a FABULOUS FRIDAY the 13th! Make some brownies, they are good!