First 20" Box Jump

Skill/strength: Death by Pull Up:  Did 1 with the thin purple band. 
Met Con: “Thrust a Move”
WOD begins with 3 box jumps/3 toes to bar
Complete 75 thrusters (75/55)
At every minute mark, execute 3 box jumps/ 3 toes to bar

This workout was tough.  I have the least amount of strength in my arms, so its really hard for me to do these workouts quick.  I did the 20" inch box for the first time today and Rx'd the workout!  Time: 20:34

Drink the Kool Aid

Let me start off by saying I read this last night and swore that I read 3 rounds....which I was ok with, when I got to class I realized it was 5 rounds, I still think she changed it this morning :-)  So needless to say the single unders weren't horrible, its the burpees that I am really bad at.  Seriously it probably takes a couple minutes just to do the 20! 
Wednesday's workout:
5 rounds:
3 minutes MANDATORY rest between rounds
100 double under (300 single)
20 burpees
Time: 41:33

Nutrition and Motivation

I was reading through some blogs and spotted this and spotted this on http://jambysbigadventure.tumblr.com/

To put it simply:  When your support clan (or, boyfriend) begins to break, it’s easier for yourself to do the same. YOU CANNOT RELY ON ANYONE ELSE FOR INTRINSIC MOTIVATION AND SELF-CONTROL. Besides, losing sight of Paleo is not worth the digestive troubles and performance dissatisfaction..

I do this all the time.  I'll tell myself, its ok to just have ONE cupcake, and then it turns into two cupcakes, plus 3lbs worth of delicious buttery crawfish and a plate of spicy french fries!


Tuesday's workout:
Helen
3 rounds:
400m run
21 kb swings (53#/35#)
12 pull ups
I've actually never done Helen before and I didnt like it!  I had a bad workout yesterday.  Really slow and week feeling.
Time: 18:23

New Paleo Recipes

I tried out some new paleo recipes I found online, one was delicious, the Thai Lemongrass and Chili soup from Marks Daily Apple The other one, primal pineapple banana upside down cake, I'm not too thrilled with.  I got it from cosmopolitan primal girl  I think its just because I am not a huge fan of banana when used in a dish.  I know I'm weird that way!

Thai Lemongrass and Chili soup:

Ingredients:
4 cups chicken or vegetable broth
2 medium lemon grass stalks
1 tsp olive oil
2 cloves of garlic, minced
1 tsp peeled ginger root, minced
2 tsp roasted chile paste
1 1/2 cups mushrooms, chopped
2 tbsp fresh lime juice
1 tbsp fish sauce
1 cup tomatoes, finely chopped
1 tbsp fresh cilantro, finely chopped
3 small thai chiles, seeded and chopped (I used jalepenos since I couldnt find any thai chiles)
Method:
In a medium saucepan, place broth and lemon grass stalks and simmer for five minutes. Remove stalks, return broth to stovetop, add chile paste and bring to a boil. In a small skillet, heat oil and sauté garlic and ginger about 30 seconds. Next, add mushrooms and sauté until mushrooms become wilted (again, about 30 seconds). Add mixture to saucepan and stir. Add lime juice and fish sauce. Simmer another 5 minutes, remove from heat and ladle into bowls. Before serving, top each bowl with tomatoes, cilantro and the hot chiles. Serves 4.

 Pineapple banana upside down cake:

Ingredients (serves 4 big pieces or 6 avg size):
For Caramelizing Pineapple:
- 2 slices of pineapple (about 1 inch thick)
- 1 tsp coconut oil
- 1 tsp pure vanilla extract
For Cake:
- I used a rectangular small baking dish
- 2 Tbsp coconut oil
- 4 Tbsp coconut milk
- 1/2 Cup coconut flour
- 2 Tbsp raw honey
- 1 Tbsp pure vanilla extract
- 3 eggs
- 1 tsp aluminum free baking powder
- 1/2 tsp salt
- 2 whole mashed bananas (very ripe)
Directions:

1. Pre-heat oven to 350
2. Start with caramelizing pineapple slices – In a non-stick skillet, heat 1 tsp of coconut oil.  Add the pineapple and let it fry for about 2 minutes – until it’s golden brown.  Pour the vanilla extract on top while frying.  Flip pineapple and fry the other side.  Remove and put pineapple at the bottom of your baking pan.
3. In a bowl, mix together coconut flour, salt, baking powder, coconut milk, vanilla extract, bananas and eggs
4. Melt the coconut oil and honey and then slowly add it to the mix.
5. Mix together thoroughly and pour into baking pan overtop of pineapples
6. Bake for about 45 minutes – check after 30 minutes because you might have a better oven.  You want to be able to stick a fork into the middle and have it come out dry.
7. Remove from oven and let it cool for a few minutes
8. Put a plate overtop of the baking pan and turn it upside down so that the baking pan is now upside down over the plate.
9. Remove baking pan so that pineapple slices are the centerpiece of the cake.

10 rounds of what?!?

I always check the crossfit site the night before so I can know what I'll be doing the next day.  When I read the workout I was thinking, oh geez I'm already super sore from Saturday's sand bag carry, so I know today I am going to be extra sore!  But I did see that our skill workout is deadlifts, and I love deadlifts!
But first I decided I would go to the am class too, get some skills work in.  I should have slept in!
I had to do a 5k, 5000m row.  It was beyond horrible!
Time: 25:37
Met con:
Strength:  Deadlift 3-3-3-3-1

New Pr! 225# 
Met con:

10 rounds:
10 ring push ups
10 slam balls (15#)
10 weighted sit ups (25#)
Time: 21:33

Entering first crossfit tournament

I have decided that I am going to enter my first crossfit tournament in October.  I will start training this coming week, doing my normal routine in the evenings and practicing the skills I'm not so good at in the mornings.  I hope that I just don't come in dead last!  I figure the only way to get better is to push myself.  And speaking of pushing myself, Saturday's workout was crazy intense.  Everyone was in groups of two's but I was paired in a group of 3, which meant that only one of us could have "down time" while the other two had to keep moving!  Heres the workout:

600m relay – 100m each x 2 w/sandbag, partner rides we used 49# sand bag
175 wall shots 12#
150 kb swings 30#
125 leg throws
100 wall shots
75 kb swings
50 leg throws
600m relay – 100m each x 2 w/sandbag, partner rides
Needless to say I was dead at the end of this! Time: 38:43

These pics came from Nicole at Crossfit1525  Thanks Nicole!

If you train hard, you'll not only be hard, you'll be hard to beat.

I went into Friday's workout kind of sluggish.  I dont know if it is because I havent had a day off of working out this week or if I just dont like morning workouts :-) My coach Nicole asked me what I wanted to work on, so I told her pushups and box jumps and then she can throw whatever else in there.  This is the workout she made for me:
20 min AMRAP
8 man makers 15#
10 box jumps
12 SDHP 40#
Rounds: 5

I thought that this was going to be easier than it was!  Those man makers killed me!

We made homemade beef jerky yesterday too, yes it really does take 6 hours to make in the oven.  But it was worth it, so yummy and about half the price of buying it in store!

The difference between the impossible and the possible lies in a person's determination.

Finally Friday! 
I decided to go for a run yesterday, my husband kept telling me I need to get into beast mode, so I sucked it up and went out for a 3 mile run.  Oh my gosh it was so hot and humid!!  It had rained earlier in the morning so the air was thick and hot.  I seriously felt like I was running in a Bikram class!  I guess if that isnt beast mode nothing is!

Strength: OH Squats 3-3-3-3-3   
Met Con: “Death Run”
5 rounds:
5 deadlift (75% of 1RM or Rx 255/135)
I did 155#
200m run
Time 9:33

Nope not double unders yet, just singles :-(

You can have excuses, or you can have results

Yesterday's class was WAY HARDER than I thought it was going to be.
Skill: handstand holds 3 x 45 sec.
L-sit holds 3 x 30 sec.
Met Con: “Sweet Caroline”
4 rounds:
100m framer’s carry 30# each side
100m overhead carry 35#
25 weighted squats 30#
Time: 22:03 Rx

Here is my Paleo dinner out last night.  Crawfish from Ragin Cajun with no butter or oil, just boiled with cajun seasoning!

If you don't push yourself to your limit, how do you know what your limit is?

Yesterday was the return of "Cindy".  I was so determined to do more than 11 rounds, which is what I did at the end of April.  I used a thinner band for the pullups, but got in only 12 rounds.  I was disappointed, but I am trying to take into account that I'm getting stronger on my pullups.  I will have a kipping pullup by the end of the month!
Cindy:
AMRAP in 20 minutes:
5 pull ups
10 push ups
15 squats
Cindy Video  Click on the link to watch a video of our class doing Cindy.  You will see me at around the 1:44 mark.

Theres me in the middle during our "Annie" workout

Whatever is worth doing is worth doing well

I was unsure if I was going to make it to crossfit yesterday, I had been sick since Saturday with a horrible sore throat and it was torture to swallow and even breathe in air.  But I sucked it up and went.  I am glad I did because I got a couple new Pr's!
Hang Clean 3-3-3-3-3
85# (former pr 75#)

500 m row 2:00 (former pr 2:05)
Met Con: “Russian Spy”
3 rounds:
21 KB swings 35#
15 Goblet squats
9 Burpees
Time: 12:14
Rx

Weekend in San Antonio

I decided to FINALLY go visit my sister and her 7.5 month old baby this past weekend.  I had a lot of fun and definitely need to do it again soon.  He's got so big since I last saw him over Christmas! Before I get into those pics, let me post last Friday's workout.  (I also spent part of the trip watching the crossfit games live from my iphone, they just sucked the battery life down so quickly that I didnt get to watch much!)

4 rounds
200 m srpint
250 m row
Time: 11:26
Then 5x5 ring dips (yellow thin band!)

Don't Just Do It....Do It Better!

I haven't been really sore from a workout in a while, but yesterday's workouts really got me!  I think it was the 8 rounds of 25# lunges we did that really set it off!  I'm awaiting my rest day on Saturday!  Here is yesterday's workout:

Skill:  Max rep kipping pull ups – 3 attemptsMetCon:

”Aaaah, Push it”

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Thrusters 45#

Push ups

So I finished the workouts, Rx'd it, but it took me over 28 minutes.  I started not being able to breathe around the second set of 8, and I didnt have my inhaler with me, so I had to take a few breaks.  Disappointed in my time, but at least I finished it. 

Fight Gone Ugly

Yesterday's morning workout was Fight Gone Ugly.  And it was ugly!  If you thought Fight Gone Bad is intense, try this one!
“Fight Gone Ugly”
Score is still total reps.
AMRAP Wall Shots in 3 min (10# ball)
rest 1 min
AMRAP SDHP in 3 min (35#)
rest 1 min
AMRAP Box Jumps in 3 min (16inch)
rest 1 min
AMRAP Push Press in 3 min (45#)
rest 1 min
AMCAP Row in 3 min
Total Reps: 201  Thats one less than my fight gone bad total, but I actually did box jumps this time instead of step ups so I got a lot less, so I consider this a victory! 


Evening Workout:
Strength:  Shoulder Press 3-10-3-10-3
50-45-55- 45-65
MetCon:  ”Primate”
8 rounds:
Bear crawl to the wall
10 wall shots (12#)
Broad jump back
10 OH lunge steps (25#)
I would pick an intense day to do a two a day!

 Thats me doing my box jumps in the blue tank

A gym without chalk is a Spa

I made Paleo Jambalaya today.  It is actually really good.  I dont really like cauliflower, but I decided to give it a try anyways.

Ingredients:

2 large chicken breasts, cut in bite-size pieces

1 lb. chicken sausage

Olive oil... about 1/4 C (or less)

1 small yellow onion, chopped

1 green bell pepper, chopped

2-3 cloves garlic

1 14.5 oz. can diced tomatoes, undrained, low sodium

1.5 C low sodium chicken broth

1 tsp. dried thyme

1-2 T fresh parsley, chopped

1 large head of cauliflower

2 C shelled, deveined and cleaned shrimp

some fresh ground pepper to taste!

In a large skillet, heat olive oil and brown chicken pieces and sausage over medium heat.

Add onion, bell pepper and garlic. When onion becomes translucent, transfer to a large pot and add tomatoes, broth, thyme, and parsley. Simmer.... While jambalaya is simmering make some cauliflower rice: Put cauliflower in food processor and shred until it becomes the consistency of rice. Then, add cauliflower "rice" to the mixture and simmer, uncovered for another 10-15 minutes. Add the shrimp and simmer another 5+ minutes. Add some pepper to taste! 

Yesterdays workout:

50-40-30-20-10
Double unders (single=x3)
Sit ups

Time: 9:37 (two months ago time 12:23) 

Then run 1 mile for time: 12:06 (two weeks ago 12:47)

Paleo BBQ Sauce

I got this recipe off of CFSCC presents: Eat This website.  I made it before hand and I am going to put it on some chicken breasts and let them slow cook in the sauce.  The sauce itself is really good.  Has a nice kick to it from the Chili Powder.  I dont like sweet BBQ sauces, so this one is just right for me!

Paleo BBQ Sauce:

2, 6oz. cans organic tomato paste

2 1/2 C organic beef stock, no added salt

1 medium onion, finely minced

6 cloves garlic, finely minced

4 T dijon mustard

4 T apple cider vinegar

2 T extra virgin olive oil

2 tsp. sea salt

4 T chili powder

Monday's Workout
Skill/Strength: ring push ups 5×5
Met Con: “Devil’s Advocate”
AMRAP in 6 minutes:
6 sdhp
6 kb swings 35#
6 burpees
After….
tabata sit-ups, plank, and reverse crunch

Kobe hand massaged steak, Yes please!

So I had my first experience eating a Kobe "hand massaged" steak.  It was actually really really good.  Would I pay $95 dollars for it again, probably not, but I can say I've had it now!

My Kobe Steak

More Yummy steak

16 oz Steak

Even Steven

That was the name of yesterday's workout, though it should have been squats from hell!  Our skill work was back squats.  I did 125#, could have done more, but my previous max was 100 so I didnt want to go too far ahead of that.  Then after back squats we went into this workout:

4 rounds:
12 push ups
24 kb swings (55/35)
48 squats
I RX'd the workout, those 35# KB swings were killer!!!

Know Pain, Know Gain

I met one of the top crossfit women in the US this weekend and she had the best figure and muscle tone I have ever seen.  I found out she played sports in college, but still if she can do I should be able to too!  My goal for the next month is to be able to do kipping pullups, so I today I started the attempt by moving from the safety of my green pullup band to a thin blue band.  I was told to dead hand and pull myself up as far as I can to build up my back and arm strength.  I did decent, but I am determined to do a real kipping pull up!
Morning workout:

Weighted Pull Ups
3-3-3-1-1-1

Met Con
Tabata Squats
Tabata Sit Ups

Afternoon Workout:
WOD: ”2 Minute Max Day”
Max reps in 2 minutes of movements to use as a current level baseline; 3 min. rest between movements
Kipping pushups: 31
Squats: 59
Situps: 63
Wall shots: 12lb – 36
Box jump 16″: 32
Jump rope SU: 231

I think they are trying to kill me at crossfit!

Yesterday's crossfit class was brutal! I have bruises on my forearms from where the kettle bells kept hitting me.  Heres what we did:
WOD
5 Rounds
50m KB OH Carry R/L M35/W20
200 Single Unders
10 One Arm KB Push Press

1000 single unders really does get to be a lot!  Especially when you have to do half of the workout out in the sun.  
Heres some fun pics from the weekend!

Nathan saying hello!  Hopefully he'll grow some real hair soon hahaha!

Half of some Hey Cupcakes, apparently I couldnt wait to take the pic b/f I took bites out of them!

Murph Day

Saturday I did a half team murph with my friend Lauara, it entailed
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

We split this up into each running half a mile in the begining and end, and then each did 10 rounds of "Cindy" 5 pullups, 10 pushups and 15 squats.  We finished in 36:27  Cant wait till next year when we do full individual murphs!
Heres a video of everyone from sicfit.com
SicFit Murph Day

Photos from this past week

Sorry for being MIA gain.  Here are some random photos from this past week.  Enjoy!