WOD

WALL BALLS are my ENEMY

See the snowman with the med ball? that's me!

Seriously. Wall balls, don’t underestimate them. I didn’t even do that many but I despise them more than ever. Maybe cause I wasn’t feeling 100% or maybe cause I just suck at them in general. I think it’s the latter of the two but if I can throw in some sort of excuse then I will cause I’m lame like that!

NOTE: I am no where NEAR built like the girl in this picture.. maybe one day I will be

I did more pullups than I did wall balls… there is something SERIOUSLY wrong with that picture because I SUCK at PULLUPS too! I’m so mad at myself for doing so poorly today. REALLY REALLY just down about it. You have no idea. People bust out a lot of reps in 90 sec and I could barely do 15. Are you kidding me? All you have to do is get that damn medicine ball up and back down. Moving on I suppose. I think I’ve said WALL BALL enough times for you to want to poke your eyeballs out.

WOD 12/21/11

On a good note, I did 4 reps of my max shoulder PRESS today. WOOOOO. A whopping 65lbs! Have I told y’all I’m a wuss and only 4 months into this thing we call CrossFit? It’s true. One day I will be super strong and awesome but for now I’m just aspiring for that 🙂

As far as food goes, “DAY 2, EZEKIEL BREAD FREE!” … still staying on track although I think I taste tested too much batter from the cake balls. Not a good feeling in my belly but it’s like I couldn’t help myself. I guess it’s a wash for not having ezekiel bread 😦 Probably worse, who am I kidding? NOT YOU and surely NOT ME. I have not however had a cake ball if that helps! I make the kids try them out before I send them out to the public.

Hang in there kiddos… It’s already Wednesday. Before you know it it will be 2012!

Rockin and a Rollin with Random Tuesday

It’s Tuesday people! Christmas is so close and I’m sooooo not ready. But that is a whole other topic that I don’t think y’all want me to delve into. I got so excited yesterday talking about our Saturday Funday WOD and our casting call with Escape Routes I completely forgot to mention the WOD for yesterday! What was I thinking?!? Oh ya I also got caught up in the cake ball frenzy which is still in action. Baking, mixing, rolling, coating, baking, mixing, rolling, coating. It never ends!!!!

12/19/11 WOD

So the WOD for yesterday was skill work on Double Unders. DU 2 mintues x 2 with a 3 minute rest in the middle. I’m getting better at those sneaky little double unders. I’m going and going and then kablam, I get tired or out of rhythm, but I managed to get 86 my first round and 83 my 2nd round.

We moved on to the METCON: Toes to Bar and Air Squats… I got this… well at least HALF of this. So I wanted to practice Toes to Bar before we started cause to this point I’ve not been able to master them. Low and behold. I got it figured out! But not for long. 3-2-1 GO, I got 5 before I thought I would die, so I moved to Knees to Elbows and those weren’t much prettier. I struggled and I struggled. It was sad 😦 I felt defeated but surprisingly it didn’t ruin my day!

What almost ruined my day was the non stop downpours of rain and bad drivers when I left work. But when the rain slowed it’s roll and the sun peaked out the slightest bit, it turned the sky into amazing beauty. I took a picture with my phone but it doesn’t do it justice. Everything had a deep warm orange glow and it just made me smile. It’s great when the world opens up like that and shares 🙂

Beautiful!

Enough gushy talk I suppose. On to today. There’s not much to report in general, I had a good workout today at bootcamp. Lots of pushups. I can do them but I still struggle. One day I will be the master of pushups but that day is still not in sight for me.

As I sit here staring at the screen writing without a plan, I did realize I do have big news. I’ve been holding on to one grain source Monday-Friday …. EZEKIEL BREAD! I have not been able to let go of my one slice with almond butter and a smidgeon of jelly. It’s warm and fuzzy and makes me happy. But I said enough is enough. If you’re going to blog about crazy CrossFit, Paleo and other healthy stuff you do then you have to step up your game. I’m not saying I’m never going to eat a grain again, I’m just saying I need to eliminate it from my ROUTINE. Break the habit. So I told myself after I ate my last piece (yesterday) then I would give up my lil slice of grains. So today, I brought me an apple to dip in my almond butter. It was good but it will take time to move forward without second thoughts going to my Ezekiel bread. I’ll be sure to post if that little bit of grain gone out of my life makes any major changes. It’s hard, cause when you feel good you don’t want to nitpick yourself. You just enjoy feeling good. So I may  have nothing to report in general, but if I notice anything measurable I’ll be sure to let y’all know!

Is it really only Tuesday?!? I gotta get on some more recipes to share with y’all but our days have been busy so I haven’t made the effort to try out new things. I will, I promise as that is part of my intentions with this blog. But it may have to wait a few more days. It’s still Tuesday, damn. Oh well. Have a Happy Day, please 🙂

DOWN & OUT FRIDAY

Nothing is worse than getting a poor night of sleep and then hitting your work out early in the A.M. and failing miserably at it. Yes I’m whining and crying. Feel free to move along in your day and come back on Monday where hopefully I’ll be less pathetic.

12/16/11

As you can see on the whiteboard… there is no “STEPH”. I didn’t even make it through my second round of back squats. My HIP, GLUTE and whatever else is in that area is super TIGHT and I just couldn’t get the weight up. So Coach thought it best I sit out on Grace 😦 Rest up, don’t get injured… all good ideas, I just hate feeling weak when I showed up to be strong. It happens I suppose, I just wasn’t expecting for my body to let me down today.

And that’s all I got for ya. All week has been drizzly, rainy and super gloomy …. hopefully with the sun peeking out today I’ll get in better spirits. But for now I am down and out!

Have a great weekend! Remember kids, JUST SAY NO! to grains, sugar and processed junk that your body doesn’t need 🙂 The weekend can be the hardest. Stay Strong.

Words from the Wise

Monday, Monday, Monday

So I don’t know why it is that when I get two rest days in a row that my whole body just turns into lazybones but all weekend I was lazy bones! I even managed to get 12 hours of continuous sleep!!!! Who would have ever guessed that I was capable of such things 🙂

In complete honesty I wasn’t total lazybones… we went out to support our coach at the ACO competition in Dallas on Saturday. And let me tell you I’m soooo glad I’m still a newbie because it was a beast of a day. After watching a couple hundred athletes just hit these WOD’s full force I was extrememly exhausted. All I did was casually walk around and wish I had more money to buy an event hoody but I was tired from seeing all of them put their max effort on the court and fields. I know those guys and gals were killing it and I have much respect. Maybe next year I’ll be ballsy enough to register!

Grant moving STONES

Here’s a quick pic of Grant beginning his go at the “atlas stones”. He had to move 5 stones ranging from 116lbs to over 250lbs in 2 minutes. He absolutely KILLED it. It was awesome to watch!!!

It was good to hang out with the “box” peeps outside of our typical days at the Boom Box. Overall it ranked as a super fun day 🙂 ACO put on a good event and I can’t wait till next year.

Our WOD for this morning was:

Skill/Strength

DL 5,5,5+

METCON

15 min AMRAP

200m Run

20 sit-ups

I managed to get 6 on my last round of DL’s at 165. I was having a rough morning for lifts but I managed to get it done… barely! And I got a WHOPPING 10 rounds for my metcon…whooo I thought I was going to die, but clearly I did not. It was dreadful on the way in thinking about the runs but post WOD I was glad we did it. It got me moving and I felt like I pushed myself.

SWEET TREATS! Soooooo, I managed to get the lemon bars made. I found them over at Civilized Caveman Cooking Creations. I made the lemon part on Friday evening before Jonas’ orchestra concert (which by the way was pretty good, I was surprised that 7th and 8th graders performed so well!). I didn’t make the “crust” till last night though. I wish I had made it all the same day but next time I will. Here is the link to his site and the recipe I used. 2 out of 3 kids liked it. I think my youngest thought it was too tart. But he didn’t complain. Forgive me for my poor quality pics. I was in a rush on Friday and I spaced out last night.

The ingredients for the Lemon Topping

Finished product before making into bars

http://civilizedcavemancooking.com/grain-free-goodies/lemon-bars/

Servings: 36 1 inch squares
Prep Time: 15 Minutes
Cook Time: 20 Minutes
Cool Time: 2 Hours

Tools you may Need:

Ingredients(Topping):

  • 6 Whole Eggs
  • 1/2 Cup Raw Organic Honey
  • 1/2 Cup Coconut Oil
  • 1 Cup Lemon Juice (8 lemons)
  • Unsweetened Shredded Coconut
Ingredients (Crust):
Process(Topping):
  1. Whisk your eggs, honey, and lemon juice together in a small sauce pan
  2. Place on your stove over medium/high heat and add coconut oil
  3. Stir until coconut oil melts and then continue stirring until the mixture thickens and starts to bubble
  4. Once thick, remove from the heat and place in a bowl in your refrigerator to cool
Process(Crust):
  1. Preheat your oven to 400 Degrees F
  2. Place your almonds and macadamia nuts in a food processor and blend until in small chunks, you do not want a flour consistency, you want little chunks
  3. In a mixing bowl, combine nuts with the honey, melted coconut oil, and eggs and mix well
  4. Grease an 8×12 inch baking pan, I used coconut oil and then spread your nut mixture over the entire pan
  5. Bake for 15-18 minutes or until your crust is done, it will pass the toothpick test
  6. Cool your crust completely before applying your topping
  7. Once your crust is cool, spread your lemon topping over your crust, sprinkle as much unsweetened shredded coconut as you want over the topping, and then return to the refrigerator or freezer, I like mine better frozen
  8. Keep it refrigerated or frozen until you serve it and then return the remaining to the fridge/freezer
  9. Enjoy

WOD-tastic Friday UPDATE!

I do have one picture and it was my early Christmas present! New Inov-8s!!! wooohooo! They are shiny and pretty and I love them… oh ya they feel good too and that is why my WOD today was WOD-tastic! 🙂 Thank you Ernie!

PRETTY INOV-8s

They are brighter in person than the picture lets on. More Aqua in color. Thanks for tuning in on this double post Friday 🙂

WOD-tastic Friday

And a slacker blog day. No photos. No treats. I got nothin for ya today! And I apologize. I figure these things happen so long as I don’t let them happen often, right? Who’s with me on this? Hahaha.

We did go to Outback for dinner. Which is our GO-TO restaurant as of late. If only we had a place that served grass fed steaks! That’s close and not some schamncy fancy place.

We get home, I’m tired and I need to catch up on American Horror Story. Lame excuse I know but I knew I had an early morning and I didn’t want to be up all night. If I haven’t already told you, I get my WODs in at 5 am. M/W/F so it’s early and TV prevailed :/

So let me get to the Boom Box report. We worked on 5RM of Overhead Squat (OHS). This movement/lift takes a lot of flexibility that I still need to build but I’m getting there. Little did I know that today it would feel like my wrists were on FIRE and I had a hard time moving up in weight 😦 Overall I think I could handle the weight but the darn inside of my right wrist was just not having it. So I maxed out only at 60 lbs. I was real sad about that but you have to move on and work on wrist/forearm mobility. I guess.

The MetCon was:

METCON
Team WOD
7 rounds
5 Muscle ups OR 5 chest to bar pullups & 5 bench dips
8 Plyo Push-ups
11 Plyo Air-squats

It was guys vs gals this morning. Melanie and I did pretty good today. It helps that you can have someone finish out the reps for you and we got through our 7 rounds in a little over 8 minutes …. I THINK! I can’t recall. Granted we didn’t do Muscle UPS but we still pushed and worked hard. So Kudos to us 🙂

And that’s all I’ve got folks… This weekend will be one of rest and getting to those treats I’ve been needing to make. Good Luck to our Boom Box Coach at the All Cities Open tomorrow. We’ll be there cheering him on for sure! It’s a beast of a competition so that is why I am not participating. I’m just not a firebreather yet.. hahahah 3 1/2 months in… still a beginner 🙂

Oh and my kid note for the day: I was trying out one of our NEW lara bars, Chocolate Cherry Torte or something like that and it was YUMMO probably cause the chocolate chips had some sugar, ha, ah well. So I expressed that it was tasty and my 12 yr old (Jonas) says “can I have a little of it?” My immediate response was NO sir! And he was all poor poor petri and I said maybe if you’re good Santa will leave some in your stocking… OH that’s right you don’t believe in Santa anymore do you son?” And to his credit he’s become a little more quick witted and responded with “I BELIEVE IN PALEO SANTA!” Are you kidding me! It made me laugh, he will leave him almond milk and a walnut date bar. And straight up carrots for the reindeer! Good times, Good times indeed! Happy Friday people!!!

Zucchini-Getti and Baby It’s Cold Outside

It’s midway through the week and the sun finally came out to show it’s pretty face today! Finally! It was a balmy 25° outside and the box inside was good degree warmer coming in at 38° – WOOOO! So cold and not fun. But at the BOOM Box we warmed up rather quickly.

A little warmer than outside

After our warm up, we followed up with more warm up on the rowers. 3 sets of 250M row to get the blood circulating. We then proceeded to KB thrusters. I’m thinking they were 24lb kettle bells but I honestly have blanked :/ 3 sets of 8. A little tougher than I had anticipated but mission accomplished! All this time I’d been staring at the MetCon on the board wondering what weight I would be doing for the Ground to Overhead (GTOH) and thinking the bar will be cold, and just so many random thoughts. Come to find out the GTOH is with a plate. Wow easy enough I thought! Hehe, I wish I wouldn’t have those “easy” thoughts! It is a shoulder burnout then add HR pushups to that! Woooo, It was a good, quick and intense knock you out kind of workout. As you can see in the picture I finished at 6:49. Not bad. I flew the first 2 rounds, then kind of lost all hope after that. Thankfully we only had to do a “buy-in” 400 m run at the start because the air was chilly outside.

WOD 12/07/11

Zucchini-Getti and Meat Sauce

This isn’t my first time to make this dish but of course now that I’ve begun my blogging adventure I will share with you my meal. I don’t have anyone to give true credit to because I’ve just really looked at pictures and got the general idea. I did read somewhere and I feel bad that I don’t recall where I read it that you should let your zucchini dry out some after you slice it up. So leave it on the counter top for 15-20 minutes or put it in the fridge for a few hours (for me it was overnight). This will make more sense in just a few moments.

Tuesday night I decided I would prep the zucchini. I rinsed off about 8 zucchini’s and cut the ends off of each of them. I then slice them in half. I use a mandolin slicer to make thin strips but I’ve just sliced them thinly as well without the slicer so whichever you prefer.  After you have then strips I cut them into even thinner strips. Depending on preference you could have thin or thick “faux” noodles. As mentioned above, I lay them out to dry. I line a cookie sheet with paper towels and lay the zucchini strips on there and for me it is best to keep them in fridge until I was ready to use them last night.

Slicing the Zuchinni

Slicing thin strips to create the Getti part of the Zucchini

Zucchini-Getti Layed out to dry

We buy grass fed beef and I used a little over 1.5 lbs for this meal. I brown it over medium heat with some salt, pepper and cumin. I don’t have the time or patience to make a “homemade” sauce so I go with what looks good at the store. And not only what looks good but what is CHEAP(er). So I found an organic, natural sauce and I get that warming up. While meat is browning and sauce is simmering, I sauteed up some fresh tomato, garlic and mushrooms that I will add to sauce. Once the beef is good I add the beef and veggies to the pasta sauce and let it simmer all together.

Veggies that will be sauteed and added to sauce

Browing Ground Beef and Heating up Sauce

It’s time to get some olive oil in a pan. I sauteed some chopped up garlic then added the zucchini. I season the zucchini with ground thyme, oregano, salt and pepper. The zucchini softens pretty quickly and only takes a few minutes before it’s ready. So plate, spoon out some sauce and you’re good to go.

Sauteing Up the Zucchini-Getti

Finished Meal - Zucchini-Getti and Meat Sauce

And there ya have it. Here’s a rough list of ingredients:

1.5 lbs grass fed beef

8 zucchini

1 tomato

3 cloves of garlic

2 bottles of organic, natural pasta sauce

1 carton of mushrooms

spices you prefer (I used salt, pepper, cumin, ground thyme, oregano)

 

It’s a Gloomy and Rainy Monday… boooooo!

Saturday funday WOD 12/03/11

Of course it’s weekend recap time! After crashing hard friday night EARLY cause I’m an old fart, I woke up to a very chilly morning. I started the day off right with iChooseFit bootcamp. We were inside most of the time but we had some running and boxing outside in the drizzly dreary morning. Then because I’m super awesome I went home, put dry clothes on and headed out to the Boom Box for the Saturday Funday WOD and HELLO fun shoudn’t be the word for it but more like a beating. As you can see from the picture it was a 10 min AMRAP of insansity! I chose to do the 60 BFB, 20 Front Squats and 10 Ring Rows/10 Ring Dips. I barely got through one round and just for grins got that one burpee in before time was called.

I will tell you I had already done about 60 burpees at iChooseFit, then I had to do another 60 for the WOD!!!??!!! Those burpees were a beating and took up most of the 10 minutes in the WOD. I was spent!

Oh ya, and prior to that we had our 90 sec max rep Hand Release Push Ups! I ousted Coach Grants MOM (she’s a tough one to beat)! She had the wall record for 40 in 90 seconds and I barely scraped by with 43!!!! Woohoooo! I think with better pacing I could have pushed out 45. Maybe next time 🙂

The rest of Saturday consisted of one of my son’s football parties and lots of “rest” the rest of the day. As always Sundays are our shopping days. We gather up all that we need for the week, it just happened to be not as fun because it wouldn’t stop raining/drizzling. I did however buy some items to make for Christmas events for the kids, for work, for parties, etc. I hope to do some trial baking to see if it’s worthy to the NON PALEO folks out there.

My first trial was an almond flour chocolate cake. The batter tasted good so I was hopeful for a great outcome. And low and behold it was pretty tasty, I just overcooked it a tad bit 😦 While I was overcooking my cake I was whipping up a chocolate frosting to mix with the cake because my end goal was to make some paleo cake balls! For the past several years I turn into a cake ball machine in December. Well seeing as that I’ve changed my whole eating lifestyle cake balls just weren’t going to be my thing this year but if I can get this paleo style cake ball going it might be worth if for the holidays! So I used the cake that was still edible and mixed it with my frosting (that may be a little too bitter since the chocolate bar had zero sugar) and rolled out little balls. I set them in the freezer and hopefully tonight I’ll get them dipped in some dark chocolate and get my taste testing on! I’ll let you know how it goes. In the mean while I’ll share my PRE BAKED cake and the recipe. I forgot to do an after picture because I was so sad it was overdone. Trust me it would not have been a pretty picture.

Almond Flour Chocolate Cake

Chocolate Cake (makes about 24 balls)
(From “the Gluten-free Almond Flour cookbook”)

2 cups almond flour
1/4 cup cocoa powder
1/2 tsp sea salt
1/2 tsp baking soda
1 cup raw honey
2 eggs
1 Tbsp vanilla
(I added grapeseed oil because the batter was thick, and to be honest I didn’t measure it out. I’ll modify this when I bake again, but I’d say I did at least 1/3 cup)

Preheat oven to 350 degrees. Grease (with coconut oil!) and flour (with almond flour!) an 8 inch cake pan.
Combine the almond flour, cocoa powder, salt and baking soda in a large bowl. In a separate bowl, combine the honey, eggs and vanilla. Add the wet ingredients to the dry ingredients and mix well. Pour the batter into the prepared cake pan and bake for 35 minutes or until a toothpick inserted in the center of the cake comes out clean. Cool the cake completely.

Courtesy of http://paleobrat.blogspot.com/2011/04/paleo-party-with-cake-pop-demo.html

I did not follow their cake ball directions but feel free to try your own thing. Below is the frosting I made that I mixed in with my crumbled up cake.

Chocolate Frosting:
1 cup of dark chocolate. I tried to use 75% cacao or higher, but only had this 60% one laying around, so I used that
1/2 cup grapeseed oil
2 tbs agave nectar
1 tbs vanilla extract
pinch sea salt

Chop dark chocolate up and place into a small saucepan
Pour out half cup of grapeseed oil and mix with chocolate in saucepan
Heat over low heat until melted and blended
Stir in agave, vanilla and salt

Once the chocolate is melted, place in mixing bowl to cool. When it is warm to the touch I put it in fridge to cool more quickly. This still wasn’t quick enough for me so I put in freezer for a little bit as well.

Once chilled, place in mixer and mix on a high speed until its rich, fluffy, and creamy. It will lighten up in color quite a bit and almost have a light buttercream consistency.

Courtesy of: http://www.instructables.com/id/Gluten-Free-Paleo-Friendly-Delicious-Vanilla-Cu/

I have not tried the cupcakes that went with the frosting yet but I’m sure they are yummy.

Once I taste test the cake balls I will be more detailed about making them and show you some pictures. Wish me luck! And if you have any questions or things to add about anything I’ve shared just leave a comment 🙂 Happy Monday

Friday! Friday! Friday!

Hello Friday, Hello World….

4 weeks left then it will finally be 2012! I’m so happy for 2011 to be coming to an end. It has not been a GOOD year. It’s been alright but I’m ready to move on.

Yes the slacker in me forgot to take a picture of this mornings WOD. It’s not so much that I’m a slacker, well I am, but in regards to the picture taking it’s that I forget. I am so darn tired and my brain just stops functioning properly. The last thing I remember is to snap a pic and it’s halfway home when I finally do remember. I could ask our coach but I’ll use him as a crutch and ALWAYS ask him to send it to me, I’m sure he’d rather not be bothered with that tiny task daily :/

WOD 12/02/11

I did this in 6:51. I should have been quicker at it but I moved slow in the first round of burpee box jumps. It’s a fault I have that I need to correct. It seems I always take my first round a little slow and then I think to myself “oh crap, you gotta move!” I guess it’s part of it and I’m still learning new things.

We finished a little early so I got to work on my kipping a little. I’m definitely getting better and oh so close to getting that pull up. It’s there but a lot of it is mental on my part and the darn bar hurts my sad little hands.

Tomorrow will be a double workout. First at iChooseFit then off to the BOOM Box! Open WOD tomorrow so come out if you can even if it’s just to watch 🙂

Enough WODtalk and moving on to what I made for dinner last night (that I didn’t eat). So I was running low on supplies but had a little of this and little of that and I already had mentally prepared to make a beef soup of sorts and that is what I did. I used chicken broth, carrots, celery, onions, salsa and a little tomato sauce. I tossed in the ground beef and some extra seasonings.

While that was simmering up I decided to make some Paleo bread (cornbread like). I whipped up the ingredients and realized I was supposed to use Baking Powder not BAKING SODA! What do I do? I don’t know. I don’t want to waste 8 eggs or my coconut flour so I just threw in Baking Powder as well and crossed my fingers and prayed for the best! So I poured my batter into a muffin tin and put it in the oven knowing it couldn’t go that “bad” could it? Well they came out cute and sweet BUT the bottom halves had a slight green tint to it. So of course I freak out… like how could that happen. What’s going on? Well we came to the conclusion that it’s the baking soda’s fault. The bread although bland still was edible and the kids enjoyed it. It should make for a great lunch in a few hours!

Paleo Bread Prep

Beef Soup and Paleo Bread

Here’s the recipe for the bread in case you want to give it a whirl. From Paleo Foodies:

http://www.paleoforfoodies.com/2010/11/paleo-cornbread-muffins.html

Ingredients:
2/3 cup coconut flour
1/2 cup butter (1 stick) (If you cant eat butter, mix coconut butter and olive oil)
8 eggs
1/2 tsp salt
1/2 tsp baking powder

Preheat the oven to 400 degrees. Whisk together the coconut flour, salt, and baking powder. In another bowl, beat the eggs. Whisk in the melted butter. Add the coconut flour mixture to the egg/butter mixture and stir to combine. I used a Kitchen Aid to blend quickly until if formed a dough mixture. Divide the batter amongst 12 greased muffin tins. Bake for 25 minutes or until golden browned. Take out of oven and let cool. Use in stuffing or eat just by themselves! YUM!

The End of November … already? smh

Chicken Tacos (lettuce wraps), steamed cauliflower and roasted brusell sprouts


11/30/11 WOD - KB snatch not my fave!

Now that football season is over for the kids I really thought I’d be able to take a break and have a seat on the couch and relax. I was wrong! I get home and I don’t stop till it’s time to go to bed. What is wrong with this picture??? Sheesh, it’s alright I suppose but I had this pipe dream in my head that there would be down time.

So last night’s dinner was just off the cuff. I had leftover chicken. So I got some garlic and olive oil sautéing in a pan, added my now minced leftover chicken. Threw in some chicken broth (costco has free range organic good stuff) and let it simmer. All the while, I had some cauliflower steaming and got brusell sprouts a roastin’. Turned out to be a tasty quick dinner.

While I was doing dinner, Ernie was finishing up with hanging the Christmas lights. That makes me happy, I would be a-ok if everyone had their lights up year round. It’s always so pretty. Now I gotta get out all the tree stuff. I know we’re behind but that’s how it goes. It seems that people were busting out their trees first of November. I love it but I’m not that organized!

This mornings WOD was a good one.

Skill/Strength
Split Jerk (Just worked on technique, no added weight)

METCON

3 Rounds
Air Squats
Row for Cal
KB Snatch (1.5,1)

Overall score (reps plus calories burned) was 239. Not bad. Got a little better at rowing but sucked at KB Snatch midway through round 2. My forearms have the bruises to prove it 😦

FREE WOD this SATURDAY at the BOOM BOX. Come on out!!!