The CrossFit Games Open is finally coming to an end. Although it can be a ton of fun I tend to make it really anxiety ridden. I also get to see for a fact how far down the totem pole I am. Which by the way last year I was just excited to not be last in the world. But this year I took the fun out of it for me and just focused on what I lack. To make matters even worse, there wasn’t much improvement for me when reflecting back to last year. Yes I’m stronger, but not at a point I would like to be. And I’m positive I’m not faster. The upside to this disappointing 5 week journey is that I want to be not just better by next year but MUCH better. With that said I’m not delusional enough to think I’d be regionals worthy but hopefully better in general and with more skill sets!
Don’t get me wrong, the COMMUNITY is still super awesome. I love watching everyone else KILL it and it was a blast being part of the BOOM BOX Fridays where we all get together to become one big CRAZY family cheering each other on! I just know I didn’t rise to this year’s OPEN like I though I would have.
So let’s get to it, although there’s not much to report! I slept in for yesterday’s workout. It’s that cold, rainy crap that had me sleep right through my alarm! Hehe right? Totally not my fault! And this morning was my turn to attack 13.5. Well boys and girls, 13.5 was an insane crazy person’s dream nightmare brought to reality!
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
FUN RIGHT???!!??? So let me break it down. I don’t have PULL UPS so I surely don’t have CHEST TO BAR PULL UPS. My score will be 15. But for putting in work purposes we less elite athletes went for an 8 minute AMRAP using modified (banded) CTB Pull Ups. That’s doesn’t really help when you are no good no matter how many bands you use. 😀
I did my 15 thrusters UNBROKEN. Woooo! And then I had approx 7:30 minutes to keep working. Welp it took me way to long to do 15 Banded CTB and I got back to Thrusters for my second round and did them in sets of 5. I was tired by then. I was mentally wasted. Got back to CTB and had several NO REPS. Only got a score of 50. Those darn CTB!
4/5/13 WOD
That concludes my week for now. Of course I have tomorrow’s Community WOD that I plan on attending. But we also have baseball, so we’ll see what happens. I hope you all have a great weekend! It’s supposed to be beautiful weather here in Texas! Now I go back to my regularly scheduled wodding!
On a quick note before I tell y’all to be awesome and stuff. I’m currently looking into eattoperform.com. I’m thinking about giving their suggestions a go because right now I’m stuck in this half ass clean eating mode. And if I have a plan I’m more likely to stick with it. When I did Whole30 I did amp up my fat intake and ever since then I realize I’m probably not getting enough in. So we’ll see how it goes. Now that’s really all! Go out and make your weekend AWESOME!!
In case you haven’t noticed, I was MIA for the past week. For those of you who did notice, my apologies! For you new followers, HI. I’m a hot mess and you probably want to unfollow, turn around and run! Hehe. Jokes. Well it’s true I’m a hot mess but I’m just your average 30 something trying to figure out how to live healthy, stay healthy and enjoy life. I’m up, I’m down. I’m BEAST and then I suck. It’s a roller coaster around here but I keep on keepin on. Hopefully those who have stuck with me “get” me and hopefully you new folks will as well!
So back to my M.I.A. I’m pretty sure my brain/body was telling me to shut it down last week and that my friends is what I did. I seriously could not wake up on time and I was extra sleepy all week. It doesn’t help that I was eating like crap either. So I’m pretty sure I just got a 1 -2 punch to my GUT (literally), my Head and my Soul.
In my funk, I did get much needed rest and hopefully sorted through some my insane mental maze. And it’s insane indeed. I was doubting CrossFit, Paleo and pretty much everything else. As I don’t get super personal outside of workouts and eating, I’ll keep it at that but overall I was just feeling blah. Everyday that I skipped out on my Boom Box check-ins, I thought I should try to make it to an evening class. Or maybe I should just run around the neighborhood. None of those “plans” ever panned out though. And as for food, my only CLEAN meals were lunch. I guess it’s better than ZERO clean meals but bad eating is something that I can feel mentally and physically and it sucks you in like quicksand! You know it’s bad, you know you aren’t feeling at your best but there you are eating the crap like it’s the best thing ever!
3/28/2013 SKILLS SESSION
Although I was still feeling bleh and wasn’t too keen on going to the Skills Class at the Boom Box on Thursday evening, I still showed up. The much anticipated CrossFit Games Open WOD 13.4 was announced on Wednesday and it had Toes to Bar. UGH. My enemy. I figured I need to absorb all I could so that I could become a TTB master. Once upon a time back in my “lighter” days and not so beat down days, I could string a few together. Lately I’ve barely been able to do 1 rep much less MULTIPLES. And I missed a whole week of WODs where TTB were integrated, Coach must see into the future. I didn’t leave the skills session with TTB as my superpower but I was feeling ok that I would survive 13.4 in the morning.
3/29/13 WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
A week off, little practice on TTB and there I stood at 5 a.m. ready NOT ready to go. HOLY COW was I going to survive the 7 minutes? HELL NO is all I could think!
We warmed up and got to setting up our bars. 95lbs wasn’t feeling heavy for my Clean & Jerks and I got a couple of Toes to Bar even though my hands were HURTING so bad. I was starting to feel a little bit better and it was just about GO time.
3/29/13 WOD
3-2-1 GO. My brain stopped working. I had the 3 worst Clean and Jerks EVER. Even failed on my 2nd clean. I was pissed. I had just done several and felt good and now I am doing everything WRONG. I still made it through the first 3 and was ready to tackle TTB no matter how slow I went. And only ONE TTB ever showed up. Oh I’d get one foot to touch, but not my stupid left foot. I’d be an inch away from touching the bar but not ever get to the bar. Oh I was mad. I kept on trying till that dumb clock buzzed. I felt so defeated. So sad. That’s what you get, I scolded myself. That’s what you get for being lazy and eating junk. Way to GO with your 4 reps. Are you serious??!!?? UGH I was not happy. But there wasn’t much more I could do.
I stuck around and watched everyone kill it for the 6 a.m. class and boy was that fun. After all my self hate, it was nice to turn it around and cheer on everyone else. Still not happy with myself but I had to get over that. Later in the day, we went to watch the evening classes and witnessed more awesomeness come out of folks. And then the bug of wanting a do-over started creeping in my head. It was just a thought as it was for 13.3 and I left it at that.
3/30/13 WOD
I have missed a couple of Saturday WODs already and was determined to not miss another one. Plus I couldn’t just show up on Friday for one workout for the week. I was glad when I showed up and then I was convinced that Coach was trying to kill us when it came down to the MetCon.
Skill/Strength: Front Squats: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1:00-2:00 between setsIt’s been a while since I have worked on Front Squats so I wasn’t feeling confident with my weights going in. Even though my front squat isn’t super heavy, I was feeling pretty weak (1RM 135lbs). My workload ended up being 110lbs, 115lbs and 120lbs. Turns out I felt pretty good after I knocked each set down.
3/30/13 WOD
MetCon: 100′ Over Head lunges 45/35#, 10 Strict Press @ 60%BW, 30 Burpees, 100′ Over Head lunges 45/35#, 8 Strict Press @ 60%BW, 20 Burpees, 100′ Over Head lunges 45/35#, 6 Strict Press @ 60%BW, 10 Burpees
I pretty much laughed when I read strict press at 60% of my bodyweight! I definitely need to lose weight because my 1RM is way less than that! And I need to get stronger! But weight loss would be a better goal for now, haha. So Coach determined that I would use my 1RM – 75lbs for my strict press and somehow that sounded alright.
Little did I know that the Overhead Lunges were going to kill me and strict press was going to be damn near impossible. Keeping a 35lb plate locked out over head for 100 ft is nuts, 100 ft isn’t even that far but it was HARD. The pizza I had for dinner the night before was bogging me down. I was struggling. I got to the bar for my strict press and it was a FAIL x 5. So I took off 10lbs and finally got the bar overhead. My shoulders were SMOKED! It took me a while but I knocked out those 10 reps. And what was waiting in the wings… BURPEES. My wrists are dead, my shoulders are fried and now burpees. 30 of them! And back to lunges I went. The distance was a measured 50 ft turn around and come back for the 100 ft. I made it about 25 ft and threw the plate down. I wanted to cry it sucked so bad. Got back to the bar eventually and picked up the bar. FAIL! Holy shit are you kidding me? Picked it back up and managed to get 4. Took a break. Then got 4 more! Wooooo. But I did the 20 burpees probably the slowest ever in the world. My muscles were quitting and I still had one more round to go! I was slow on the first 50 ft of the lunges but really powered through (which was probably still slow) the last 50 ft. Back on the BAR and FAIL again. This FAIL nonsense has got to stop! Finally got 2 reps, then 2 more, then 1 more. THEN FAIL! It took me 3 attempts to get the last rep in. By then everyone else had finished so I’m the one they are staring at/cheering on. Those last 10 burpees were probably my best set just cause everyone was in my face. It sucked. Time: 20:20.
3/30/13 Part 2 – the Afternoon
Ernie was half ass debating redoing 13.4 and I had the idea that maybe I would. 3pm rolls around and Ernie is OUT, he has decided he won’t do it but he wanted to go up to the Box to watch anyone who needs to get it in at 5pm. So we go up there. I half ass hang on the bar and work on TTB but I don’t have much. I kinda sorta want to redo it but not really. But while I’m there, I might as well work on the TTB. Eventually I get a whopping 2 in a row and Coach told me to get a bar and start warming up. Nah! I’m good. Get a bar! OK I guess. So I start warming up Clean and Jerks and feel good at least with that. I probably won’t do worse than 4. So I should be fine.
It’s only 7 minutes and who cares that my body is dying from the morning! It appears that little food and extra work are the key to me being more successful (jokes) because I ended up getting through a total of 9 TTB, hahaha. That’s not amazing by any means to an AWESOME athlete but it was amazing for my chunky butt self to get those toes up there. I struggled. They didn’t come easy and I did one at a time. I had a few NO REPS in there but I got the first 3 down and thought I’m good with that. At least I got one round in. Once I finished my 6 C&J, I thought “even better”. My score is a little higher. But those 6 TTB were a big struggle for me. But I had enough time for C&J. I got through the 9 Clean and Jerks and time was up. WHEW, that was NOT easy! I can no longer say I “CAN’T” do TTB. This was a REDO that I’m proud of. Score: 27 reps.
4/1/13
I’m still a little LOT sore from the weekend. I wasn’t even sure I would be able to roll out of bed. Slowly but surely I did even though I was feeling the pain in all of my body.
Coach tried to be a little April Fool’s sneaky on us and put SURPRISE WOD on the board and then try to tell us it was 60 minutes of Burpees. I half heartedly believed it. I was still sleeping! Thank goodness it was a joke.
Skill/Strength: Squat 5,5,5+ @65,75,85%. The + is for max reps over 5.
I don’t think I’ve worked on Back Squat since I PR’d so my percentages are a little different than I’m used to seeing. And it felt heavy! Even 65% felt heavy. I was reminded how missing a week can do that to you, sigh! I’m back. I’m back! No more missing days at a time! Worked up to the 85% and got 6 reps in. Went for the 7th but bottomed out. My legs are dead from Saturday. I felt ok with my 6 reps.
4/1/13 WOD
MetCon: 3 rounds – 20 kbs 1.5/1 (American), 15 C2B, 10 Thrusters 115/85
Doesn’t sound like much, but I know better. That’s a lot! Especially those Chest to Bar Pull Ups.
I started off with KB Swings and those weren’t to bad to get through 20. Since I don’t have a pull up yet, I clearly don’t have a Chest to Bar, I double banded up and got to work. Being able to kip and use bands was good for my first round. I still struggled but got through the 15 faster than I thought. It was the Thrusters that would get in my head. I didn’t do the RX weight of 85lbs because warming up I felt a twinge in my lats on my right side. I didn’t want to hurt myself doing a heavier weight. So I stuck with 65lbs. Weak I know but this was supposed to be a quick workout. I broke my first round up too much: 3, 3, 2, 2. Got back to the KB and did 12 unbroken. I had to put it down before finishing. My forearms were fading fast. Got back on the bar for C2B and I could only do 2 at a time, then 1 at a time. This took forever. I knew I had to step it up for Thrusters. I managed 5 and 5. And only managed 10 and 10 for the KB swings. By the 3rd round of C2B I could only do 1 at a time. My forearms were on FIRE! When I got through that 15, I wasn’t sure how I would survive the last set of Thrusters and something in me clicked. I did those UNBROKEN! Time: 16:42. I was spent. That workout was brutal….for me!
Well if you made it this far I applaud you. That’s a lot of recap and probably not all that exciting. But I had a lot to report on from the weekend! Hopefully I’m back and back with a vengeance, in the box and in my kitchen. Today I started off with showing up to the Boom Box, clean cooking and eating.
Got one foot in, now lets see if the other will follow and stay! It’s a mental battle I know. I just gotta suck it up and go forward. I hope all of y’all are making the steps to a healthier life. If you fallen off the radar, now’s a good time to find your way back! Have a Happy Monday! And you know the drill…BE AWESOME!!
Hey everybody… I just wanted to thank all of you again for checking out my posts regularly. This is my part of the little world to vent, rant, rave, be silly etc. Even if I had zero readers I’d probably still blog away. I just want to re-iterate that I share my days, my ups and downs, my silly world with you so you know LIFE is a journey. Life can be hard, but it can be SUPER and rewarding as well. In the end, this blog is for fun, entertainment (sometimes), and a creative outlet. So thanks for putting up with me willingly 🙂
Yesterday we had a little bit of crazy enter our world. One of my kids lost complete feeling in his legs for a few hours and had all of us, including Dr.’s scratching our heads. All is well now as far as we can tell but it’s those moments in life where you sit back and evaluate. We should be thankful and appreciative daily but on a day to day basis sometimes it’s hard to see the forest through the trees. (Cliche I know, but you get me right?) And of course when I’m rambling here it’s mostly towards a specific love/hate relationship I have with CrossFit and clean eating. Like I’ve said, idrankthecfkoolaid.com is meant to share my experiences on my fitness journey. You get tidbits of the rest of my life but only tidbits. After some reflection and prayer, I know and have always known that I am truly THANKFUL and BLESSED. My life is GREAT. I don’t think I say that enough. It’s not perfect by any means, HELLOOO, I have 3 boys (13, 11 and 10). It can be a little insane. We have a lot of irons in the fire but we are good. God has truly blessed me.
I just wanted to share that and put that out into the open but I still gotta recap my BOOM BOX morning where I forget all of those happy warm feelings! Especially when it’s 30° outside! And this morning I felt OLD. Not old like on my death bed old but worn out and heavy feeling. My bones felt heavy. I wasn’t feeling bushy tailed and wide eyed at all. I’m sure it was the mental stress of yesterday, the cold of this morning and the fact that I just might make all 5 days this week instead of sleeping in, feeling crappy or whatever. Ernie actually encouraged me to go this morning. So I had to roll out of bed and go.
Skill/Strength: 5 RM Deadlift
SOOOOOO being all sleepy and old feeling I forgot we had a 3RM day last week, so I was just going until I could go no more or until time ran out! After some good warm ups I was ready to jump up in weight and like I’ve been saying over and over, DEADLIFTS finally feel good to me. I used to dread them but now it’s like wow, I can lift this. My hamstrings aren’t wound up tighter than a (fill in the blank because I’m at a loss for something funny). I worked up to 185 and knocked those out. Coach said was that HARD. I was like NO but it’s not EASY either. So he goes it was easy. Do one more set and add weight. So I went up to 195lbs and besides losing grip, I felt good at this weight. Again not HARD but not easy. Just somewhere in the middle. I don’t do the math to find out what my 1 RM should be but it should be something amazing! Yay for Deadlifts!
3/6/13 WOD
MetCon: 3 rounds of a 3 minute AMRAP of 5 Shoulder to Overhead (155lbs/95lbs), 10 Burpees, 15 Toes to Bar, rest 1 minute.
Hhhmmmmm. Did I tell you all I felt heavy and old? Ya, 95lbs, hhmmm. I can get 95 overhead. My max right now is 105lbs. And then someone asks if we are cleaning the weight each round and the answer is YES. Duh, why would I hope for anything else. So my max clean is 105lbs too. Hmmm. I warm up thinking I’ll just go to 85lbs. Seriously I was ready to take a step back. Then I remembered how I fought through those damn Kettle Bell Thrusters on Saturday and told myself to do the 95lbs. Just suck it up and do it. You are already going to not do TTB as prescribed, you might as well do the weight RX! 3-2-1 GO. I cleaned the bar fine. I felt good. But HOLY SHEESH this is heavy going over head! I went slow. I dropped the bar after the 4th rep. HELLO you only have to do 5. Then I struggled cleaning the bar again. I got mental really quickly. Finally got it overhead and moved to Burpees. These are never any fun but got through them and I didn’t even try to do TTB, just went straight to Knees to Elbows. I didn’t even complete one round in the 3 minutes. How defeating. After our minute rest it was time for the second round of 3 minutes. I got a little more amped and aggressive with the bar and knocked out the STOH like it was easy or something. See what MENTAL does to you? Got to burpees. A little slower than last time. 95lbs is still heavy for me. I was tired. And then fought for those 15 KTE! Made it through one round. Yay! I pretty much went through the 3rd round the same as the 2nd. I finished even faster but wasn’t able to clean the bar fast enough to get it overhead before time was up. Score: 86 reps. Not super or outstanding but I put in the work and I was beat!
13.1 is released today for the CrossFit Open and foodwise I’m not ready. Way to go Steph. Way to screw up Whole30 when it counts the most. It is what it is and I just gotta focus on eating clean over the next 5 weeks and just pray and hope to see improvement. I’m sharing a link about being a sugar addict. I typically share all 21-Day Sugar Detox and Whole30 type information. But found this to be another source/voice to add to my arsenal of information. This might be the words that you needed to read to kick the sugar, grains and dairy habit. http://www.beingprimal.com/could-you-actually-be-addicted-to-foods. Check it out. (Disclaimer, the only thing I don’t agree with is the beans in the detox salad) Kick that crap to the curb and carry on! Or just pretend you are doing all the right things and your health is in tip top shape. I know it’s gibberish to hear that GRAINS, something that is the basis of the FOOD PYRAMID and that has been bashed in our heads FOREVER are bad for you! But they are. It’s hard to believe that SUGAR is that bad for you. Even worse those NO CALORIE CHEMICAL SUGARS are gasp… BAD for you!
Come on now. You know deep down all that processed food going in your body is not good for you. Or wait maybe you don’t. It’s becoming clearer everyday, from news shows, to reality tv shows that the GENERAL PUBLIC has no idea how BAD processed food can be for you. If it comes in a box don’t eat it. If it comes out of a window don’t eat it. If it has more than ingredients you can not pronounce or clearly define DO NOT EAT IT. I can’t force you to eat real food or make you believe me. You have to do your own research. You have to do your own self experimentation. I’m telling you that I physically have seen and felt the difference and I know others that have as well. Giving it a try isn’t going to kill you. At least I don’t think it will! Just try to eat better folks! Please!
Alright enough for today. It’s HUMP day! Take that one step for a better, healthier life – It will make you more AWESOME!
Yes I watched the Biggest Loser last night and I was wishing someone would come and scoop me up and take me out for a fresh look! Sure I could make a day for myself but how much more fun would it be for me to just show up and BAM! I’m made over! I wish I could get a mental makeover too. Something that would help me Quit SUGAR completely because right now the “little” cheats are sabotaging me! I was good on the Whole30, as a matter of fact I was GREAT! But now I sit here in guilt and bloatedness! Someone just slap me. Ok, just kidding don’t slap me for real. Just become my personal chef so all of my meals are cooked daily. Thanks!
Skill/Strength: Pistols (AKA one legged squat OR really frustrating dumb movement)
Damn you LEFT IT BAND. It pains me to even do modified pistols on my left leg and puts a little fear in me that my leg isn’t going to support me at all. This morning I worked on that a little bit by starting out at the bottom of the pistol resting on a medicine ball and working on the UP part. That in itself is hard for me on my left leg. Right leg not a problem as far as technical goes just need to build up the balance, strength, skill to execute a Pistol properly. Not my favorite movement!
3/5/13 WOD
MetCon: 10 minute AMRAP of 30 Double Unders, 15 Jumping Back Squats
Jumping Back say WHAAAT?!? Haven’t done this one before. Thankfully it was with the bar only!
This was hard for me to gauge in regards to how many rounds I would finish. Watching the guy above do 51 in 60 seconds after I was smoked just doing 15 makes me realize I need to reevaluate this movement! I wonder how I would have performed if I had watched the video before the workout! I also tend to shut down on DUs when a clock starts! Who knows what I’m in for! But this morning I busted DUs out quickly and was onto the Back Squats really fast. I finished those pretty quick as well and thought I got this. One round complete in less than a minute! Hahaha, it’s true, but that second round of DUs SUCKED! By the end of round 2 my hips were on fire! Then came the “I think I might pee my pants doing DU’s” part.
Thankfully I did not but I sure was worried for a minute. I was super fatigued in round 5 and probably rested too much during the Squats but I got to round 6 and finally did another set of UNBROKEN DUs. Then dragged ass on those Squats again. With 11 seconds left I whipped out 14 DUs going into round 7. Then ran to the bathroom! Score: 6 rounds, 14 DUs
Another day down. Still trying to keep up that positive attitude at the box but it is hard. One little negative thought can ruin it all. If I catch myself, I try to reword the thoughts in my head for something better. If I say something bad outloud then I try and turn it around to be more optimistic. As long as I keep showing up and trying, right?
That’s it for my Tuesday report. I’m thinking I may slow the posts down to a couple a week and try to be more “content” aware instead of rambling along daily. Let me know your thoughts faithful readers. And with that take your AWESOME to new places today!
I feel like I got hit by a truck when in reality I was just beat up by some kettle bells on Saturday. My whole body is in a world of hurt and I still showed up this morning to the BOOM box. Although had KBs been on the agenda, I would have slept in for sure!
Saturday 3/2/13 WOD
3/2/13 WOD
Skill/Strength: Front Squats 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 3 @ 80%, 1 x3 @85% and 3 x 2 @ 90% of 1RM with 1-2 minutes rest between sets.
For me that was going to be 95lbs, 100lbs, 110lbs, 115lbs and 120lbs. Overall besides not keeping my chest up on a few reps I felt good at this weight. Hoping for a PR in the near future. It’s been a while since we tested so I HOPE I can get a little more weight on the bar.
MetCon: 9 Kettle bell Thrusters (24/16kg), 9 Knees to Elbow, 400m run, 18 KB Thrusters, 18 KTE, 400 m run, 9 KB Thrusters, 9 KTEWe warmed up with light weight but 1 POOD Kettle Bells in each hand? for RX??!!?? Uh holy wow, that’s gonna suck. I tried cleaning on KB then reaching down to clean the other KB and that was a repeated fail. Coach went over how we should clean both KBs up in one go and low and behold that helped a bit. Having 35lb kettle bells in each hand pretty much sucked. And now we were supposed to do thrusters with them. OOOOEEEEEEE. I struggled with the first 9, so I knew 18 was going to suck. I made it through the first 9 KB Thrusters and KTE alright. But when it came to the 18 I was slooooooowwwwwwww. It took me forever to finish those 18. I’m pretty sure some of the guys completed the whole WOD before I finished my 18. Those KBs were heavy and defeating. Besides some wall balls getting in my head last year this was the first time in a long time that I seriously did NOT want to finish the workout. On my last set of 9 TEARS welled up in my eyes. I was done. I didn’t want to clean the KBs cause it freaking hurt. I was just standing there staring into space. My forearms were swelling up and the whole side of my arms (deltoids??) were turning red. So not only was I just physically beat up, I was mentally beat up. And the baby tear I had got on Thursday turned into a full blown rip. I finally did finish. Literally 1 rep, rest, 1 rep, rest until I finished. Time: 22:48
OUCHY
Monday 3/4/13 WOD
I was still feeling the aftershock of Saturday’s workout. I did zero physical activity the rest of the weekend. So even though I’m still sore, I wasn’t feeling too bad. It would have been nice to sleep in but it’s the first week of the CrossFit Games Open and I can’t be slacking now!
Skill/Strength: Overhead Squats 3 x 3 @ 90% of 3RM
I was still sleeping this morning even after warm up and mobility work because I tried to jump up 30lbs from a lightweight warmup. Thankfully I realized I was putting on too much weight for my next warm up set before I tried moving that bar! All I was thinking was to get my 3RM which 2 weeks ago was 85lbs. I should have worked up to 75lbs and do 3 sets of 3. But did sleepy head do that? No she did 3 x 3 at 85lbs. Ooops, But I did it!
3/4/13 WOD
MetCon: 3 rounds of 20 Pull Ups, 30 HR Push Ups, 40 Sit Ups, 50 Air Squats. Time cap of 20 minutes.
Instead of doing strict Pull Ups with the green and blue bands, I did Kipping Pull Ups with the green band only. Although Pull Ups slowed me down, I got through the first round in less than 6 minutes. Three rounds is feasible. But the second round of Pull Ups got me. I was struggling. I knew I had to bust through the other movements to even come close to finishing in the 20 minute cap. Once I got to round 3, I knew it would next to impossible to finish and boy was I right. I only got through 13 Pull Ups before time was up. My forearms were smoked. My hand was hurting. And I was pissed I couldn’t push through. Score: 2 rounds 13 Pull Ups.
Although it doesn’t sound like I’ve had a good time, I was really glad I FINISHED the WOD on Saturday at the RX weight. I didn’t take a step down and I didn’t quit. And I may have wanted to complete the workout this morning but I did use only the green band vs. doubling up on bands. So if I have to take a few steps back to take a huge leap later on down the road then it’s worth it right?
I hope everyone is having a better Monday than me! It’s going to be in the 80s toady! It should be beautiful! Enjoy your day wherever you are and as always BE AWESOME!
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Yes, I am the worst sometimes at finding the bright side of things. I find myself losing the motivation and inspiration in ME more often than not. My heart and happiness goes out to everyone else who is working hard, making changes and showing progress; yet I can be my own worst enemy. We all can and I think for the most part we know that but sometimes we let ourselves get carried away. Or should I say, I LET Myself get carried away.
Clearly I am able to stay focused but I’m having a hard time staying focused CONSISTENTLY! Am I the only one on this roller coaster? What do y’all do to just focus on the good, the awesome?
Don’t get me wrong, I still show up to do work everyday, I still TRY to eat clean regularly. I consider myself a success in many things but there are days, where I just struggle. And I feel I struggle too much over many things. I don’t know how to let it go. For example, I know I could probably Snatch more weight than I actually can, but I SCARED! And with the fear comes no results. Same with the internal motivation. I’m still gonna show up but pushing myself sometimes falls flat. How do I clear all the junk in my head??!!?? If you got suggestions, solutions, etc… I’m listening!
2/22/13 BOOM BOX Morning!
I am SORE! My legs are still fried from Wednesdays Wall Balls! But that’s not the point is it? What was in store for us today?
Skill/Strength: 3RM Deadlift
Yup, gotta work hard to manage a PR in the future. I felt pretty confident I could have PR’d my 1RM in today’s work but we were running out of time and we had a MetCon that looked like we needed some extra time. Deadlifts still feeling good. Thank goodness, my hamstrings aren’t dead. Just my quads and inner thighs. Worked my way up to 195lbs and did 3 reps just fine and dandy. My grip strength was not super great but I held on. Now I’m really looking forward to a PR!
2/22/13 WOD
MetCon: 50 DU, 30 GTOH (65lbs), 40 DU, 20 GTOH, 30 DU, 10 GTOH, 20 DU
How’s that for insanity? I didn’t even warm up any DUs and didn’t realize that until it was time to go. I was more concerned in trying to AMP myself up and warm up for all those Ground to Overheads! I know 65lbs is something I can do without completely dying but 60 reps! EEEK I don’t know! I was doing alright and then my should started hurting on the way down. A pinching feeling that was not feeling good at all. If I dropped the bar I seemed to be OK, but that really slowed me down. I actually was stringing together DUs pretty well. My second round I almost did UnBroken! But I got too excited thinking I got these and screwed up! Time: 11:10
Whew! Another week down!! Spring is on the way, I love it! Time Change is on the way, even better! Baseball is here! Woohooo! Have a great weekend y’all! Be Awesome!
It’s so close – Day 27 of the WHOLE30 and you know what? This train isn’t stopping! I still wish I had a chef to alleviate some of the burden that goes into it all but I’m not holding my breath on that one. The big challenge will be Birthday Cupcakes at my son’s birthday party this weekend! I think I’ll be fine since at this moment that doesn’t even sound good. But who knows by then. I should be fine.
Whole30 Days 24-27
The weekends have become easier to manage. In the past I either skipped meals or lived on fruit and junk of some form but I’m managing well with 3 meals a day. It helped that I made chili this weekend. Yesterday was the first day I felt a nap was in order, I think I was just spent from my CrossFit workout the day before but who knows. My hormones are still changing so it’s been all sorts of chaos on my mental state. I wish that would go away ASAP!
Went to PF Changs for my baby boy’s birthday. Risky I know. I googled it of course and partakers of Whole30 suggested the Gluten Free, Steamed Salmon and Ginger. So that’s what I ordered, no sauces on anything. Of course the server looked at me funny and said well the Chicken Lettuce Wraps you ordered weren’t special, I said I know, those are for them, not me 😦 OH how I LOVE the lettuce wraps. They would have been fine if they weren’t cooked in a sauce that has rice wine and sugar
I patiently waited for my food as it was the last to come out. Took a few bites and it was delicious! Flavorful and I’m not a huge fan of salmon. All the veggies were steamed as well. I busted out my bottle of Coconut Aminos, YES I DID! and splashed some on my foods. I probably would have been fine without but it was good anyways. Not too bad, even watched the family all get dessert. Although I wish I could had a sample, I powered through. Got home, started prepping my Chili for dinner and I had to rush, RUN to the bathroom. Not sure if there was something in that Salmon or if it was just fish itself but I fear it wasn’t Whole30 compliant. I won’t ever know though and I’m not quitting or starting over based on that. I felt fine the rest of the day.
As you can see or NOT see, I haven’t been taking any GOOD pics of my meals but I’ll share my Chili Pic with you. It’s not impressive but the actual food was good.
Not the best pic, Chili with sweet potato, avocado on top. YUM!
Chili Ingredients:
2lbs grassfed ground beef (chili cut, Burgandy Beef has a less ground beef just for chili, good stuff)
2 cans tomato sauce
2 cans diced tomatoes
1/2 cup chicken broth
1 onion
1 garlic glove
1 sweet potato (cubed)
1 TBS cooking fat
Spices: cumin, salt, pepper, chili powder, cayenne, red chili flakes, cinnamon ( I have no measurement as I just pour to my liking. I like heavy on the spice.
Saute onions and garlic in cooking fat, ghee for me, until onions start getting soft. Add ground beef. Add spices. Cook through. All the while I have the tomato sauce, diced tomatoes and sweet potato warming up in my crockpot. You could do this all on stove as well. Once the ground beef is browned, dump into crockpot. Cook on high for 1-2 hours, check sweet potatoes. If they are soft, then you are good to go, If not let cook on low for another hour.
I would have added red, green and yellow peppers if I had them but I didn’t. It’s chili, add what you want. Turned out great! And sweet due to those sweet potatoes! Good stuff.
1/26/13 WOD
I was very sore walking into the BOOM Box Saturday morning. REALLY sore. My shoulders were dead, my hamstrings were dead and what was on the board: deadlifts and burpees!
Skill/Strength: 3 x 5 Deadlift @ 75% of 1RM
It’s been a LONG time since I’ve deadlifted. I think the last time is when I PR’d. And that was a while back now. So getting back to this lift was awkward but nice to do. 150lbs is my weight and overall I felt good. Had some small items to work on but didn’t lose all technique, thank goodness.
1/26/13 WOD
MetCon: 12.1! For those of you who don’t know, that was WOD 1 for the CrossFit Games Open last year. 7 minutes of Burpees! Oh the hell! We looked up our reps from last year and I got 74. Coach went around asking what our goals were for this time around and I said 75! Seriously. I’d be good with that. 3-2-1 GO! I was determined not to burn out too fast like I did last year. So I just went with the goal of “DON’T STOP”. Coaches were yelling out time left but it wasn’t really registering. I just thought this is the longest 7 minutes ever. I finally hit 75 reps and thought well shit I gotta keep going. Then I just said go and went H.A.M till I got to 90.
Then I thought I was going to die but there was still 2 minutes left. I just kept going up and down, making all kinds of mad noises. Final: 112! WOOOOOO! I don’t know where that came from but I was all sorts of Happy. Made my day indeed! After I stopped rolling on the ground like a flailing weirdo, I sat up and said Whole30! Strict clean eating!
1/28/13 WOD
Still dead from the Burpees. My shoulders are TOAST! Today was nice and HUMID. 62° and HUMID! We aren’t used to this right now. So much better than FREEZING! I fear February will bring us SUPER COLD though. We need it to kill the buggies but I don’t like it!
Skill/Strength: 3 x 3 Back Squat @ 90% of 1RM
Yup that got heavy fast. My shoulder mobility sucked so bad holding on to the bar. UGH! My hips were dead too. I worked on my hip mobility after my first set and Coach noticed a big difference. I could feel it and knew then that I should have done both sides, but my right side is the painful side. Ah well. Got through the lifts ok. I’m not feeling explosive on the way back up. Hopefully that’s just a side effect of being smoked!
1/28/13 WOD
MetCon: 100 Double Unders, 75 HR Push Ups, 50 TTB, 25 Pull Ups. You have 5 minutes to complete each movement. If you finish early in your 5 minutes of one movement, you get to rest! Record time finished.
So we have 5 minutes to do 100 DUs, 5 minutes to do the Push Ups and so forth. A timed chipper I guess is best to describe it. I was already scare of DUs just because my shoulders are so tight, sore, etc. Shoulders go fast when they are already useless to you. Then PUSH UPS next. Not good! I finished DU’s in a little over 2 minutes, I can’t recall specific times but I know it was 2 something. It was a good rest till HR Push UPs. I struggled but managed to finish in a little over 4 minutes. Enough time to get handguards on for TTB, errr Knees to Elbow for me. I found my kip and got 10 in a row. Went back for another 10, then hit a wall. Only getting 5 at a time, then only 3, then 2. Finished under 4 minutes on this one though! Only 25 Pull Ups but it’s still alot in my book. Did 5, 5, 3, 2, 1, 2 and 1’d and 2’d it till the end. Finished in 4:20 I think, not sure, Final time (added up): 14:25.
There you have it folks. My weekend wrap up! Hope you all had an enjoyable weekend. It’s a whole new week. Make that change you are thinking about, stop thinking about it! And be Awesome all the while!
$@!$##%&*^$@#@! I can’t stop eating. Let me rephrase, I CAN’T STOP EATING CRAP! I’m in a downward spiral of bad eating. I definitely don’t need a scale to tell me how much I’ve gained. My bloated self in my ever shrinking clothes tell me daily and yet daily I stuff my face with badness. Just a little less than 2 years ago I kicked that shit in the face and now here I am eating for what? Not my health. Just eating! Is that what happens? A relapse. Back to my old self. I can’t let it go on anymore that’s for damn sure! And OH how quick the weight comes back. It sure doesn’t want to shed off that fast. It takes weeks…months even to meet the tiniest weight loss goals. But start stuffing your face and all the pounds jump right back on and get comfortable. I can’t continue to regress and be the old me. I gotta nip this in the bud and move on. Come on folks. I need some motivation. I’ve lost it!
At least I’m still showing up to put work in at the box but I know it’s not enough. Last week was a struggle and a mental beatdown. This week is a little discombobulated due to Christmas! Which by the way was good. How was y’alls? I hope you got to hang with your loved ones and enjoy life. I ate a lot, but you KNOW this already! Back to putting in work though right? Well we had a nifty little Christmas Eve WOD – 12 Days of BOOM! And we could choose to partner up or go solo. Hehe, I’m not about to do anything of the sort on my own so I partnered up. I failed to take a picture but here was the workout:
1 HSPU
2 Pull-ups
3 Over The Box jumps 24/20”
4 OHS 95/65
5 Burpees
6 Push Press 95/65#
7 Jumping Airsquats
8 Knees to Elbows
9 Wall-Balls
10 KBS 1.5/1
11 HRPU
12 Front Squats 95/65#
Kind of like the song , 12 days of Christmas, we did 1 HSPU, then 1 HSPU and 2 Pull Ups then 1 HSPU, 2 Pull Ups, 3 Over the Box Jumps, then 1, 2, 3 and 4 OHS. Rinse and repeat and add up to 12. My partner probably did more of the work but I really tried to do my part. All the gross foods draggin me down! We came in 3rd I believe at 22:01. Not too bad. The only upside to bad eating is that I feel I have to push harder to prove bad eating doesn’t slow me down. We all know it does but I can pretend right?!?
After Christmas Eve, we had a 2 day hiatus from the BOOM BOX. Arrived this morning to a chill BOX temperature of 37°. Really warm and welcoming! Every joint, muscle, and tendon was froze in my body. It doesn’t take long to warm up but 20° weather isn’t fun at all. Where’s my summer heat? I need you!
Skill/Strength: Pull Up work, Muscle Up Work
The bar was cold and working on kipping sucked. I tried using a pair of the kids football gloves to help keep my hands from freezing. They just made my skin hurt. It was a lose/lose situation. I typically think I do OKAY with the kipping but today I just didn’t have much in me. The extra LBS and the coldness was in my head. I was just glad for it to be over. Although it wasn’t going to get much better for the rest of the hour.
12/27/12 WOD
MetCon: 5 minutes AMRAP of 200m run, 15 Toes To Bar, rest 2 minutes 5 minutes AMRAP of 200m run, 15 HR Push Ups
Come on Coach you know it’s cold outside! My face was burning from the cold! It doesn’t make me run faster because it’s cold outside. I really did try to get in and out but holy geesh when my insides are freezing from all the cold air, I just couldn’t go fast. My TTB ended up being Knees to Elbows, kind of, sort of. I made it through 1 round and 1 run. It was ugly. The second round was a LITTLE BETTER as I can do PUSH UPS with a little more ease than anything hanging from the bar. I only said I did a little better. It was so hard to breathe after the first run. My nose is running and impairing my breathing. I made it through two full rounds, went out for a 3rd run but didn’t make it back in time so it doesn’t count. Sad Sad Sad.
That’s it for today y’all. It’s cold, I’m a mess and I need food help! I apologize for the depressing post. Last week was looking up by Friday and now it’s all blah all over again. There’s a big ol defrosted free range chicken waiting at home to be cooked. The good food is there, I’ve just been choosing to ignore it. Gotta put my blinders back and get to work! I’m scared to jump on the SUGAR DETOX but I have to do it. I will DO IT. And I will be AWESOME at it! Have an amazing day and let your awesome shine!
This morning was COLD and WINDY which is probably why we had a poor turnout for the 5am class this morning at the BOOM BOX. We went from a rockin out stellar attendance early on this week to a sad showing of 2. I already was dreading walking through the door this morning and having some poor soul suffer by having me as a PARTNER only for me to find out, my partner had no choice cause there was just the two of us!
Skill/Strength: KB Snatch
We worked on technique for a bit because this would be part of our MetCon. The key lies in the timing. You gotta float the kettlebell and punch at the top and voila you have a beautiful KB Snatch. Me – NOT SO MUCH. I hold on to that kettlebell for DEAR LIFE and it whacks the crap out of my forearm every time! I know I have to relax let loose of my grip and I just don’t. When I use my left arm, I seem to do much better. My only reasoning behind that is that I don’t have the same amount of control over the left side of my body so it does what it’s supposed to do more easily. I’m convinced that statement only makes sense to me and I apologize. Hopefully some of you “get” what I mean.
12/20/12 WOD
MetCon: 3 rounds – 3 minutes to run 400m (as a team) and use remaining time to do Max KB Snatch, only one person working at a time.
Like I said I felt sorry for the person that had to be my partner. I already suck at running. Pair that with lack of any kind of physical conditioning the past couple of weeks, you are guaranteed SLOW mode. We started off not too bad with a 1:50 400m. That’s GOOD for me, and really slow for G2 (partner). He’s a high school kid who probably could run for miles with out any sort of fatigue. And who knows how fast his 400m run is but he was not huffing and puffing like me. He kills it on the first round of KB Snatch and does 20 reps. We have like 20 seconds left and I get 8 in. Go back out for our run and WOW it was bad. I just know the clock was a blur. I got about 9 reps in and he got us more. I stopped counting. Thankfully G2 was counting. We left for our last run, G2 should have just formed his own 1 man team. Somehow he manages to pull off quite a few reps and I added a handful more for a total of 67. I apologized before the MetCon and after as well. The running! All I want for Christmas is the WANT TO and the actual PHYSICAL PROWESS to run like a champ. I have no desires to be a better runner in general. Only in these team workouts do I ever feel like a loser for sucking so bad. When it’s just me, sure I want to do better but when it comes to running, it’s like who cares! When someone is relying on me, I feel like a dirtbag who’s letting them down!
It is what it is I suppose. Was not feeling the AWESOME pouring out of me today. Maybe tomorrow! Happy Thursday! Be AWESOME for me! Thanks 🙂
Where oh where has this year gone? I am truly Thankful for just surviving day in and day out. That I’m blessed with my GREAT family and even you might think I’m just too whiny on this good ol blog that I’m really not that much of a downer! I enjoy everything and everyone in my life. I hope everyone does take the time to reflect on their blessings whether they be small or large. Happy Thanksgiving!
Now onto my BOOM Box morning of which I am thankful for as well. Being a CrossFit Junkie is made much easier when you love your box and the people in it. It’s not a chore to get up at 5am and get my butt whooped. I look forward to it unless of course my muscles are dying then I’m a little scared!
Skill/Strength: Press 5, 5, 5
Goal here was to get close to your max by your last set. I know my max is 70lbs… been stuck here forever and not sure why! But it is what it is. So after warming up I started at 55lbs. Not so bad. Moved up to 60lbs and still not so bad. Went for 65lbs for my last set and even then I only struggled on the last 2 but still “knew” I would get it up. Now I’m curious as to what my new PR could be!
11/21/12 WOD
MetCon: 100 KB swings (1POOD), 75 Jumping Air Squats and 50 Hand Release Push Ups
Seriously?!? My hips and legs are smoked from KAREN and 1.5 miles of running…errr… walking/jogging. We did work on some hip mobility but after doing the 100KB swings I was definitely fatigued. I knocked out 55 UNBROKEN, then started losing the forearms. Took a small break, knocked out 5, 15, 25. Don’t even get me started on the Jumping Air Squats. I was smoked. My legs are dead, my hips are dead and now my back is chiming in. Took me a lot longer than it probably should have if I were feeling 100% but I chipped away. Finally got to the HR Push Ups. I feel like I knocked these out alright. About halfway through my right shoulder started shouting at me but that’s gonna happen! Time: 11:14
On another note: Some giveaways may be on the horizon so there’s something to be excited about! Wooooo for free stuff!
Have a fabulous Holiday Weekend! Be AWESOME and support Pop Warner Football Team Arlington Thunder if you can… right here!
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