Jul 9, 2014

Delaware Affiliate Challenge 2014

Last month we participated in our first official CrossFit competition.

Next weekend is our second CrossFit competition.  AND a Spartan Race.  In the same weekend.  Sean also has a baseball game in between.

Go big or go home, right?  I'll probably call out broken for work on Monday.  #worthit

Anyways:  the DE Affiliate Challenge.  One of our neighboring boxes needed another girl for their women's team, so they asked me to fill in.  We were going to attempt the RX workouts...until the night before.  It was pretty intimidating. LOL The other ladies didn't have pull ups (very well), and that turned out to be one of the primary movements in multiple WODs, so we dropped down to the scaled division at the last minute.  It was SO much better that way.

Here were the scaled WODs:
(we had 4 people per team)

WOD 1:
a. Partner "Fran"
Thrusters 75/55
SDHP 75/55

b. Partner "Kelly"
400m run
30 Box Jumps 24/20
30 Wall Balls 20/14

I did half of the "Fran" portion.  Not too terrible.  We finished in under 8 minutes.  For both parts, our team came in 5th place.

WOD 2:
Partner 1 & 2 (each):
30 Clean & Jerk 115/75
then, 500m row

Partner 3 & 4:
400m run
21 KBS (35/25)
12 Burpee Box Jumps
We were dead.  My feet were KILLING me after this..hence the shoes off.
I did one of the "Grace".  KILLED it.  Got through the 30 C&J in under 2:30, and rowed my best 500m EVER after that, in like 2:08.  It was pretty awesome, after it sucked.

I don't remember our final placing, but I think we were in 3rd after these two WODs.  The men's team for the gym I was competing with ended up doing pretty good, too; we advanced to the finals.  We finished in 5th place overall, which I thought was pretty impressive!  It was the first competition for pretty much all of us!

The final WOD was a bunch of different AMRAPs.  Mine consisted of lots of bear complex.  Yay for squat cycles.
The men of CrossFit Plexus did FANTASTIC.  They finished 1st place after the two WODs, but unfortunately weren't able to advance to the finals because we didn't have a women's team (you needed both to take the "affiliate" title).  Next year, we'll be there.  For sure.

Can't wait to do it all over again in 3 days!  This one is an individual comp, too.  And not scaled.  They didn't release the WODs yet (tomorrow), so I'm sure I'll be freaking out a lot more then.

Wish us luck!

Jun 27, 2014

200# CLUB


I got a 200# back squat.  I have a 215# Deadlift.  I need a 100# strict press (probably soon, haven't tested it lately).


Double body weight back squat: 270#
Double body weight deadlift: 270#
Body weight Snatch: #135
200# Clean and Jerk

No idea how long it'll take me to get here.  But IT IS HAPPENING.

Here's my beautiful back squat.

I got 195# in January, but it was UUUUUUGGGGLLYYY.  I don't think I got below parallel.  I'll take 200# ass to grass ALL DAY!

Just looked at my programming for next week.  Tuesday is find a 1 RM back squat.  So, I may be at more than 200#.  VACATION PRs ALL DAY.

I alsooooo got a 115# SNATCH yesterday.  After a 6 minute AMRAP of Toes to Bar and OHS.  BOOM.  (That's a 110#, then the 115#)


I love lifting.

Jun 24, 2014

EAT.REAL.FOOD. Actual food. Whole food. That you chew.

I have so much to post about, but I need to rant...

People are popping up left and right with their stupid cleansing shit.  Maybe because it's almost summer or something but it is ALL OVER my facebook newsfeed.  I keep hiding and reporting it as spam, but apparently facebook doesn't get the hint that I don't wanna see that shit.

You don't need to spend hundreds of dolla bills on these "cleanses"
The part that actually makes you lose weight is the FOOD THAT YOU ARE EATING.

Have you checked the ingredients on these shakes?
DAFUQ do you need all that random shit for?

Cleanse for Life® Natural Rich Berry (Powder)
Other Ingredients: Fructose, 
natural flavor, potassium citrate, 
purple carrot (Daucus carota), 
citric acid, lime juice powder
Ionic Alfalfa™, Aloe vera leaf gel (inner-heart filet) 
powder, bilberry (Vaccinium myrtillus) extract, 
blueberry (Vaccinium corymbosum) extract, 
ashwagandha (Withania somnifera) extract, raspberry 
(Rubus idaeus) juice extract, pau d’arco (Tabebuia 
impetiginosa) inner bark extract, burdock (Arctium 
lappa) root extract, fennel (Foeniculum vulgare) seed 
extract, rhodiola (Rhodiola rosea) root extract, yellow 
dock (Rumex crispus) root extract, deglycyrrhizinated 
licorice (DGL) root extract (Glycyrrhiza glabra), suma 
(Pfaffia paniculata) root extract, Eleutherococcus 
senticosus root extract, peppermint (Mentha piperita) 
leaf extract, turmeric (Curcuma longa) root extract, 
choline bitartrate, inositol, betaine HCl, l-methionine

Mmmmmmmmmmmm LET'S CLEANSE WITH FRUCTOSE!  Have you no idea how terrible sugar is for you? Yes, fructose is sugar.  The fast absorbing type. The type that TURNS INTO FAT if you don't use it right away.  And who the fuck chews on roots?  Nobody actually eats this crap in it's whole form.

IsaLean® Shake Creamy French Vanilla
Ingredients: Exclusive Myo-IsaLean Complex™ [whey protein concentrate 
(undenatured), milk protein concentrate (undenatured), low-heat nonfat 
dry milk], isomaltooligosaccharide powder, fructose, sunflower (Helianthus 
annuus) oil powder, natural flavors, olive (Olea europaea) oil powder, flax 
(Linum usitatissimum) seed powder, xanthan gum, tapioca maltodextrin, 
medium chain triglyceride (MCT) oil powder, cinnamon (Cinnamomum 
zeylanicum) powder, Ionic Alfalfa™, magnesium oxide, tricalcium 
phosphate, potassium citrate, magnesium citrate, apple (Malus pumila) 
juice powder, sea salt, enzyme blend [lactase (from Aspergillus oryzae), 
lipase (from Rhizopus oryzae), cellulase (from Trichoderma longibrachiatum), 
invertase (from Saccharomyces cerevisiae), protease (from Aspergillus 
oryzae), amylase (from Bacillus subtilis), bromelain (from Ananas comosus), 
papain (from Carica papaya), acid stable protease (from Aspergillus niger)], 
silicon dioxide, yucca (Yucca schidigera) root powder, vitamin C (ascorbic 
acid), magnesium stearate, psyllium seed powder, biotin, selenium amino 
acid chelate, Lactobacillus acidophilus, vitamin E succinate, copper amino 
acid chelate, vitamin A (beta carotene), stevia (Stevia rebaudiana) leaf 
extract, zinc oxide, manganese amino acid chelate, iodine amino acid 
chelate, niacinamide, d-calcium pantothenate, vitamin D3 (cholecalciferol), 
chromium amino acid chelate, niacin, molybdenum amino acid chelate, 
vitamin B6 (pyridoxine hydrochloride), vitamin B12 (cyanocobalamin), 
vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), folate (folic acid)

Sounds super lean.  And full of garbage.  That you don't need. 


This isn't clean eating.  This isn't some magic weight loss tool.  This is a quick fix, not a lifestyle change (Well, unless you want to spend hundreds of dollars on non-food shakes every month. for the rest of your life.  Sounds like a blast.)

Here's an idea.  Cleanse your body by NOT EATING SHIT.  You have a liver and kidneys for a reason.  You don't need these fucking chemicals and "herbs" and "roots" and "blends" that your body probably can't absorb anyways to "cleanse" your system.  IT DOES IT ITSELF.  It's like fucking magic.  Just stop putting crap in your body, and you'll feel great.  You don't need all this extra shit for all this extra money.

And a wrap?  You're going to wrap yourself in some more chemicals and hope to shed pounds and keep them off????  Read literally ANY literature on losing weight. This isn't how it's done. PLEASE don't buy into this.  It even SOUNDS ridiculous.

Seriously, all these people are trying to do is make a quick buck off you.  And then talk you into selling it, and waste your time to get more money from YOUR friends.

Don't be THAT GUY.  Fer realz. Don't do it. We'll judge you. Hard.

If you need a protein shake, get some legit actual grass fed protein, and take it after your workout, when it is most effective.  Don't replace your meals with it.  The meals where you should be getting your nutrients from ACTUAL FOOD.

You want to do a cleanse?  Don't eat sugar for 30 days.  Cleanse your body by eliminating what it doesn't need, not ADDING extra shit that it can't use.

If you have any questions on this, please let me know.  I'll be happy to show you the light.  I don't have all the answers, but I can point you in the right direction to those that do.  And it won't cost you ANY MONEY.  (well except for food.  I can't buy the food for you. ;) I'll cook it for ya though!)

Just eat the goddamn food.  PLEASE.

Jun 15, 2014

Paleo Banana Almond Butter Chocolate Chip Cookies

Let me preface this recipe by letting you know these were declared the "best cookies I've ever made." I mean, the original gluten filled recipe from How Sweet It Is is AMAZING, so I'm not sure how this possibly could've went wrong, but WOW. They're good. Really good.

I somehow came down with a cold last week. It was miserable (it still is. UGH). I was home sick on Friday, and Sean texted me to let me know I got him sick (I was inevitable babe), and the least I could do was make some cookies. Well, okay.
I didn't have any ripe bananas, but fortunately I keep some in the freezer for random requests such as this (NOT). But I did have some frozen that I just quickly microwaved and we were good to go!

Paleo Banana Almond Butter Chocolate Chip Cookies
adapted from How Sweet It Is
2 cups + 2 tablespoons blanched almond flour
1 teaspoon baking soda
8 tablespoons of salted butter, melted and cooled
6 tablespoons of creamy almond butter, melted and cooled
1/2 cup organic cane sugar
1 egg yolk
2 teaspoons vanilla extract
1 1/2 ripe medium bananas, mashed
1 1/4 cups chocolate chips

Preheat oven to 325 degrees F.

Melt butter with almond butter in the microwave. It takes about 90 seconds, check every 30 to make sure it isn't splattering everywhere. Set aside to cool. Mix the almond flour and baking soda in a bowl and set aside. In the bowl of your stand mixer, or another large bowl, mix together cooled peanut butter and butter with the organic cane sugar. Add in egg yolk and vanilla extract and mix until smooth. Add in the mashed banana and mix until combined. Gradually add in the dry ingredients, mixing until a dough forms. Fold in chocolate chips.

Scoop the dough in 2-3 tbsp cookies and place on a nonstick baking sheet about 2 inches apart from each other, they will spread a little bit. Bake for 10-12 minutes, until the edges are golden. Transfer to cooling rack to cool completely. Try not to eat them all as soon as they come out of the oven, they're even better a day later!

Makes about 3 dozen cookies

Apparently I should get sick more often. ;)

May 20, 2014

Squats, Squats, Squats, squatssquatssquats, EVERYBODY!

So.  This super extreme amount of volume in Outlaw training is intense.  I'm a little over a month into it, and realizing how much I suck at CrossFit.  haha.

HS walks are not my forte.  Legless rope climbs are pretty much impossible (currently).  I cannot correctly squat clean anything over 100#.  (I LIED.  I squat cleaned 125# last weekend.  Whoop whoop!)

BUT I CAN PR!  110# squat snatch PR a few weeks ago.  140# clean, 140# jerk (not together, yet).  215# DEADLIFT! WOOOOO!

I also got 7 unbroken strict pull ups, and 50 unbroken DUs!

The programming is intense, but it definitely yields PRs.  I like it, but considering not strictly following it forever.  Maybe I'll give it 6 months? A year?  It takes me at least 2 hours a day to complete all the work, and sometimes longer if the conditioning WOD is particularly difficult.  Ain't nobody got time for that.

One thing that's increasingly frustrating, but I DO like, is this programming is making me a lot more aware of my weaknesses and faults.  Like that I cannot easily squat below parallel.  I knew this, but I'm seeing it transfer over into pretty much everything.  I've been trying to incorporate more mobility.  AKA KStar's 10 minute squat challenge.
Whaddup gangster
It sure does get boring and painful down there.

Currently they're programming a Hatch Squat Cycle for front and back squats.  It's deceptively heavy, but rewarding.  And what I like about the "lighter" weights, is that I can focus on getting below parallel, without having to worry about dumping the weight or hurting myself.  So that's fun.

Hopefully by the end of this I'll come out with some squat PRs!

We might be signing up for a few competitions this summer.  Plus a Spartan race (in the mud this time!) and Regionals THIS weekend!  Sean got all his info on being a judge, and I got a new DSLR camera.  We're ready!  I'm bringing a backpack and some cash so I can collect aaaalllllllllllllll the swag.  Can't WAIT!

Fortunately this week is a de-load week, but the squat cycle is still heavy!  I'll be doing 185x2 for my back squat today.  Wish me luck.

Apr 10, 2014

Busters and Thurpees

We were kinda right about 14.5.  Total suckfest.  With a twist...


As Castro said, "The clock can't save you"

21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)

At least we got to suck with friends.  Sean and I and a few guys from CF Plexus went down to a neighboring affiliate and participated in their "Friday Night Lights" --  3 heats of 25+ athletes completing 14.5.  It was a blast!  They had some great athletes, and it was lots of fun to watch and cheer for everybody.  It was also helpful to see people endure the pain before we went.  Kind of.

Someone uploaded some video of our heat.  That's me!  (In the bright neon green, ObVee)

I finished in 19:04.  Goal was under 20 minutes.  Mission, accomplished.  BOOMSAUCE.

I didn't repeat any WODs and finished 22,435th place out of........44,984.  

Drumroll Please...... (do you even math, bro?)

That's 49.87%  JUST MADE IT in the top 50%!!! #thatwasclose  Next year I'll hopefully do better!!!

I've started following The Outlaw Way programming.  They have a muscle up progression that's apparently pretty much guaranteed, and they are always posting their followers PR-ing.  I want in on all of that!

I'm following a week behind schedule, so I can adjust the days if necessary.  Taking Thursdays and Sundays off.  And by off I mean LOTS of mobility.  I'm not going anywhere with my olympic lifts, I'm pretty sure, because I can't freaking land in a squat.  Because my hips suck.  So I'll be trying to fix my hips as well.

We booked our hotel for Regionals!  Sean got word that he'll be judging.  I bought my tickets.  Ready to go!


Mar 21, 2014

CrossFit Open 2014

So I posted about the Open last year, but this year it's been a bit more real.  We actually signed up and have a place to do the workouts correctly!  So far, it's  Sure.

14.1 was snatches (technically ground to overhead) and double unders.  I suck at double unders.  Thankfully I walked out of that one with minimal whip marks, and a below average score.

14.2 threw in the overhead squats and chest to bar pull ups.  I looooovvvveee overhead squats!  Haven't done many C2B.  I got through quite a few rounds though, and was happy with my score.  Happy enough that I wasn't going to re-do that shit.

14.3 -  HEAVY DEADLIFTS.  I love it.  Deadlifts are my favorite :D  I was shooting for a score of 100, got 98.  Didn't realize how heavy 185# was gonna be after all those other reps.  haha.  Since there's no way I would have recovered enough in time to attempt that again, that was out.

14.4  Just done tonight.  A chipper.  Yaaaaaay.  God, I hate rowing.  For calories.  It got real ugly, REAL fast.  Sean can attest to that.  Rowing, toes to bar, wall balls, power cleans, and if you are so lucky to get through all of that, muscle ups.  I wasn't one of the lucky ones.  Not that I have muscle ups.  ::sigh::

14.5   The only movements that are left?  I'm going with burpees and thrusters.  My guess is a ladder.  Hopefully no other mind fucks.

If you care enough to "leaderboard" me, here's my profile.  Don't be too disappointed, I'm not good.  My goal is to be in the top 50% of all the ladies.  So far, so good.

As I said, I didn't repeat any workouts.  I thought about 14.3 for those measly (yeah, right) two reps, but decided my OCD wasn't worth it.  It's enough torture going through the WOD once, I couldn't find the motivation or reason (what am I gonna go up 10 spots on the leaderboard? Woo. hoo.) to go through all that again within 3 days.  That being said, I'll think about re-doing 14.4.  Maybe I'll magically get better at rowing in the next two days.  HA.  God that was awful.

So while obviously, neither of us are going to be competing at Regionals this year, Sean actually volunteered to help out at the Mid-Atlantic Regionals, and was selected!  We find out what he'll officially be doing the end of the month, and we're going to book a hotel and go down and make a weekend out of it.  I'm so excited.  :)  I love the atmosphere that surrounds these events, it'll be super motivating and lots of fun.  That's also our 5 year anniversary weekend, and what better way to spend it than in the middle of something we are currently obsessed over? lol  I'm sure it doesn't sound too fun to all you guys, but it's not like we could afford a Caribbean vacay.  I'm ecstatic we can spend it doing something so awesome.  I'll probably learn a thing or two, too.  :)

Shameless #swelfie!
If you need me, I'll be on the couch attempting to recover from 14.4.  Seriously still coughing.  Damn lungs.

Mar 12, 2014


I was thinking the other day how much easier my life is with my smartphone (::cough::ANDROID::cough).  And Google.  I use Calendar to meal plan/keep track of bills/plans/birthdays, Google+ uploads my pictures every night for easy access, Gmail is sent immediately to my phone, I use Hangouts/Gtalk to talk with my husband all day long while being able to work....  It's just amazing!  And I know that there are even more features that I don't even use...yet.

The bad news is my phone/Nexus is also covered in olive oil, chicken, sauce, flour, dough, everything else you could think of, since it's ALWAYS with me in the kitchen.  All my recipes are in Google Calendar, and I'm constantly referring back to what the next step is while in the middle of the recipe.  Totally dropped my phone in pizza dough last night, whoops.  Thank God for Otterbox!

And I'm totally that loser checking items off my to-do list on my phone at the mall/grocery store.  Swiiiiiiiiiiiipe, DONE!  It's kinda more satisfying then destroying tons of paper lists ;)

Some other Google apps to check out:
Currents - I use this to follow a few different CrossFit blogs/sites to find WODs.  Then I put them on our Calendar ;)

Music - You can upload all your music to Google Music, then play it from your phone/tablet anywhere!

Docs/Drive - Unfortunately this seems to be blocked at my work, but this is awesome for creating/sharing any Word/Excel type documents.  We're currently using it to log workouts.

Google Tasks/ - I add items to my google tasks in the calendar, then sync it with app on my phone.  I can also send stuff to my husband to add to his  Honey do list!

Google Maps - I use this all.the.time.  Never get lost again :)  Latitude doesn't always update as much as I'd like, but I'm sure it will get there.

Chrome - Only the best browser ever... on the computer.  It'ssssssss a little slow on the phone.  I'm sure they'll get there.  I hope.

Offers - This isn't so much an app as it is a service. (but they do have an app!)  It's like Google's version of Groupon.  Pretty awesome.

Voice - I hate Verizon's voicemail.  Google voice gets all my voicemails, and converts them to text.  Most of the time it's pretty accurate, other times it's just downright hysterical.

The best part is the SYNCING.  You can also have all of these apps/websites on your computer.  And it automatically syncs with your phone/tablet.

This stuff makes my life SO MUCH EASIER.  Let me know if you have any questions on how to use any of the above, I'd be glad to help!  Now that I sound like a Google whore...

What apps can't you live without?

I used to LOVE Google Reader as well, but that died a sad, untimely death.  I'm stuck with Feedly's not terrible.

Feb 13, 2014

Smashed Sweet Potato Tacos

SNOW DAY!  Means I actually have time to write a post!

You know what's awesome? When blogger randomly deletes all the pictures on your old posts.  It's pretty sweet.  You should try it sometime.  I'm currently trying to update everything.  It's a blasty-blast.

Sooooooooo this isn't really a recipe, just a throwing stuff together to make deliciousness.  But I suppose that is the definition of a recipe, eh?

I posted this on a "facebook contest" to win 10 lbs of grass fed beef.  I didn't win. :(  Probably because they couldn't taste this through the screen.  Then I definitely would've won.  Oh well.  The sweet/spicy combination is amazing.  And anything topped with guacamole is a winner in my book.  It makes great leftovers, too.  Just double the recipe!

Seriously though, this couldn't get any easier.  You could even bake the sweet potatoes in the crockpot, a la PaleOMG style.  That's what I did.

2 Baked Sweet Potatoes
1 lb grass fed ground beef (or bison, or turkey, or chicken)
Taco Seasoning (see below)
1/4 cup water

Taco Seasoning:
1 tablespoon chili powder
1 tablespoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 tsp smoked paprika
1/2 tsp chipotle seasoning (or 1/4 cayenne- more if you like it hot)
1 tsp sea salt
1/2 tsp black pepper

Sour Cream

Brown your ground beef over medium high heat, breaking up until no longer pink.  Add taco seasoning and water, simmer until water cooks off.  Pour taco meat over smashed baked sweet potatoes, top with whatever your little heart desires.  Devour.  You're welcome.

I think this is my new favorite meal, ever.  Like ever, ever.  I've definitely made it once a week since discovering it.  #truestory

Jan 9, 2014


Oh hi. That's me.  Last post in November? What can I say.  Life happens.

Lots of happenings going on lately.  You know we bought a house.  I also got a new car, a new job.  A new puppy?!? Not yet...but we're looking!

Sean finally opened CrossFit Plexus!  Whoop whoop!  We now have a box to WOD in!  Perfect timing, too, because the neighbors were getting annoyed with us dropping the weights in the basement.  Apparently it thuds throughout our whole unit.  Oops.  We'll have to get some matting to put down there, eventually.  I still use our weights for at home WODs.  For days like yesterday, when it's literally 3 degrees outside.  Not going back out in that #thankyouverymuch.

Winter season is bulking season, right?  We ate lots of goodies over Christmas.  LOTS of chocolate.  So, we decided to go a bit strict paleo for January.  Well, most of January.  Sean's bday is next week, we may take off for that. ;)

Been making lots of gains though, bro.  #EatBigLiftBig!

My goal last year was to get a 200# deadlift, and a 200# back squat.  SMASHED the deadlift! :) Still 5# to go on the back squat :(  BUT!  My CrossFit total is now at a pretty 500#.  My OCD likes that.  :D

Even impressed myself with a 100# snatch the other day.  BOOM.  Still have lots to work on though.  Tried for 105# a few times.  Sean video-ed it.  I should be on a fail blog for that one, such a mess.

This year I  plan to WILL get a muscle up.  I also need to work on my double unders.  No specific goal, just get better and stop whipping the shit out of myself.  People are starting to ask questions.

For 2013 we planned to follow Reebok CrossFit One and WOD at least 5 times a week.  Well, we did it!  I'm so proud of us :)  It wasn't easy at times, and we had to do some rearranging for sick days, moving (totally counts as a WOD), etc, but we were picking heavy shit up and moving around at least 5 times every week.  I love it.  It's now a habit, and I don't dread it!

This year I really want to focus on my mobility.  My ankles and hips suck, and it's really hurting my lifts.  I want to mobilize at least 3x a week.  Hopefully more.  Maybe if I write it down I'll hold myself to it.

So!  Expect some more recipes soon!  I'm also posting some to Sean's CrossFit blog for the gym, to help out the members here:  Be sure to check it out!