Wod Love Wednesdays – My First Time Doing Barbara

Wod Love Wednesdaywednesday
A) 2 Rounds:
200m Run
10 Push Ups
30 Sec. Handstand Holds
10 Sit Ups

B) Ring Dips (5 Ring Dips X 3)
25 Sec. Ring Support Holds X 3
3 Ring Pull Ups with tempo 32X1 X 3
 
C) Metcon (Time)
4 Rounds:
20 Kb Swings (24/16)
20 Push Ups
400m Run
 
I can do a handful of strict dips, but I can’t say the same when I’m on the rings. Ring dips are something I definitely want to focus more on this year. I completed part C RX and finished 4th with 16:34 minutes. 

thursday
A) 650m Run

B) 2 Rounds:
10 Box Jump overs
10 KB Swings (24/16)
10 Waiter Lunges w/ kb (5 ea.)
 
C) Front Squat (4 Sets X 3 @ 65% temp 24X1)
 
D) Metcon (AMRAP – Reps)
5 minute AMRAP:
Squat Clean & Jerk (115/75) Adv: (165/105)
 

We recently tested our 1 RM Front Squat, but unfortunately I did not PR. Still at 145 lbs. Ugh. At least I PR’d my Back Squat, finally. 175 lbs. and climbing. 

I wasn’t sure what weight I should do for part D. RX at 75 lbs. seemed a bit light, but 105 was a little too close to my 1 RM, so I went with 85 lbs. and was able to complete a total of 14 reps in the 5 minutes. 

friday
A) 500m Row

B) 2 Rounds:
5 Pull Ups
10 Ball Slams
5 T2B
10 Burpees

C) Hollow Rocks (20 Hollow Rocks X 3)
15 Sec. Hold Bottom of Ring Dip X 3
7 Strict HSPU X 3
 
D) Metcon (Time)
21-15-9
Hang Power Snatch (95/65) Adv: (115/75)
Box Jumps (24/20) Adv: (30/24)
 
I did part D RX at 65 lbs. and finished in 7:40 minutes. Some days my snatches feel spot on and other days I pretty much want to quit and just go pout in the corner. Sad, but true. Haha! It’s just one of those super frustrating lifts for me. Moving 65 lbs. should not be a problem, but when it comes to snatching, that’s about all I got if I’m doing multiple reps. 

saturdayRest. I have class every Saturday morning from 8am – Noon for the next 8 weeks. I am by no means happy about this. Saturdays were always my favorite! 

sundayRest.

monday 2 
A) 300m Row

B) 2 Rounds: 
10 Kipping Swings
10 GHD Sit-Ups
10 Jumping Squats
5 Burpees
 
C) Barbara (Time)
Five Rounds for time: 
20 Pull-ups
30 Push-ups  
40 Sit-ups 
50 Squats 
*3-minute rest after each round*
 

Nothing like a quick 100 Pull-Ups, 150 Push-Ups, 200 Sit-Ups, and 250 Squats on my lunch hour. The Push-Ups were by far the hardest part of each round. My arms were on fire and towards the end I was lucky to get any more than 3-4 Push-Ups in a row. Interestingly enough, my arms are no where near as sore as my abs. There is a no laugh zone around me this week. It hurts too much! 

This was the first time I’ve every done Barbara, so I didn’t have a time to benchmark it against, but I finished 4th with 35:48 minutes. 

tuesday 
A) 3 Rounds:
100m Row
20 sec Handstand Hold
10 Wallballs
10 KB Swings
5 Goblet Squats 

B) Back Squat (2×5@60%, 2×4@70%, 1×3@75%)
 
C) Metcon (Time)
75 Push Press (95,65#)
-EMOM 20 Double-Unders 
 
Part C was worse than it looked. 65 lbs. got real heavy, real fast. I finished in 5:39 minutes. 
 

Happy Training! 

What was your favorite workout this week? 

Healthy Almond Butter Fudge Trifle {Paleo Friendly}

 Well that was an unexpected, but necessary hiatus.

While I would love “Blogger” to be my actual job title, it most definitely is not. Rather, I am a corporate zombie by day like many other. As an Operations/Accounting/Human Resources Manager for a commercial real estate brokerage firm, year end can be a pretty busy time. The last few weeks have been absolutely overwhelming and unfortunately I had no other choice but to remove something from my plate to avoid having a complete mental breakdown. I love my blog and my readers-I really do-but I love my sanity more. ;)

Amongst the policy revisions, hiring/firing, reconciliations, and other incredibly tedious and uninteresting things, last week also marked the start of my final year of school. Sometimes I wonder what the hell I was thinking when I decided to go back to school a couple years ago, but it is quite nice to know that the end is near. Finally! Nevertheless, the first week of class required reading a mere 450 page book and a statistics project. Hence, my absence.

Luckily, things at work should subside in the coming weeks and I will soon become reacquainted to having class and homework again. In the mean time, please excuse my irregular posting schedule.

That said, I have a ridiculously amazing and mouth watering recipe that I’ve been dying to share with all of you! I made this delightful treat on New Year’s Eve and it was a big hit. Don’t let the layers overwhelm you, it is a fairly simply process.

Healthy Almond Butter Fudge Trifle {Paleo Friendly}Healthy Almond Butter Fudge Trifle

Healthy Almond Butter Fudge Trifle {Paleo Friendly}
Serves 4
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Prep Time
20 min
Cook Time
35 min
Total Time
55 min
Prep Time
20 min
Cook Time
35 min
Total Time
55 min
Ingredients
  1. Sweet Potato Brownies by PaleOMG
  2. •1 Sweet Potato
  3. •3 Eggs, whisked
  4. •¼ cup Gold Label Virgin Coconut Oil, melted
  5. •⅓ cup raw Honey
  6. •¼ teaspoon Vanilla Extract
  7. •3 tablespoons Coconut Flour
  8. •2 tablespoons unsweetened Cocoa Powder
  9. •¼ teaspoon Baking Powder
  10. •¼ teaspoon Cinnamon
  11. •pinch of Salt
  12. •½ cup Enjoy Life Chocolate Chips
  13. Paleo Chocolate Pudding by Everyday Maven
  14. 1 13.5-ounce can Coconut Milk, full fat
  15. ⅓ cup Coconut Palm Sugar
  16. ¼ cup unsweetened Cocoa Powder, sifted
  17. ⅛ teaspoon Sea Salt
  18. 3 Egg yolks
  19. 2 tablespoons Arrowroot Starch mixed with 2 tablespoons ice cold Water
  20. ⅓ cup Enjoy Life Mini Chips
  21. 1 tablespoon pure Vanilla Extract
  22. *You can also purchase healthier versions of pre-made chocolate pudding, such as Zen Chocolate Almond Pudding. If you go this route, you will need approximately 1 pudding cup per serving.
  23. Almond Butter Crème
  24. 1 cup smooth Almond Butter
  25. ½ cup unsweetened Shredded Coconut
  26. 1 tablespoon Coconut Oil, melted
  27. 1 tablespoon raw Honey
  28. pinch of Salt
  29. Whipped Cream
  30. 1 pint Organic Heavy Whipping Cream (Paleo substitute: 1 13.5-ounce can Coconut Milk, full fat)
  31. 1 teaspoon Almond Extract
  32. 1 tablespoon Coconut Palm Sugar
  33. Topping
  34. 2-4 Justin's Almond Butter Cups, chopped (or similar, I used mini Peanut Butter Cups from Sprouts)
  35. 4-6 Mason Jars
Instructions
  1. Make Paleo Sweet Potato Brownies according to PaleOMG recipe.
  2. Make Paleo Chocolate Almond Pudding according to Everyday Maven recipe.
  3. Place all ingredients for the Almond Butter Crème in a food processor and blend until smooth.
  4. In a large bowl, whip cream until stiff peaks are just about to form. Beat in Vanilla and Coconut Palm Sugar until peaks form. Make sure not to over-beat, cream will then become lumpy and butter-like.
  5. Cube brownies and place several squares in the bottom of each mason jar.
  6. Place 1/4 cup Paleo Chocolate Almond Pudding in jar for the second layer.
  7. Spoon approximately 2 tablespoons of Almond Butter Crème in jar for the third layer.
  8. Spoon approximately 2 tablespoons of Whipped Cream in jar for the fourth layer.
  9. Repeat steps 5 through 8.
  10. Sprinkle with chopped Peanut Butter Cups, and ENJOY!
Beauty and the Box | Exploring CrossFit, Health and Real Food One Blog Post At A Time http://beauty-and-the-box.com/

What is your favorite nut butter?

Milk or Dark Chocolate?

CrossFit Hand Rips Got You Down? Try JerkFit’s WODies & Nubs

If there is one thing CrossFitters dread more than anything it’s hand rips. They hurt, they bleed and they take too long to heal – they suck.

Unfortunately, having your callouses unexpectedly ripped off the palms of your hands is something that all CrossFitters experience, especially in the beginning when you still have supple, virgin-like palms. It takes time to build up callouses and even more time to learn the perfect amount of smoothness that is required to avoid tears. In the first few months of starting CrossFit, I ripped my hands pretty regularly. I quickly became very skilled at washing my hair with one hand and even more skilled at caring for my open wounds. Aside from the relentless stinging pain, I think I almost enjoyed it. As a newbie, it made me feel like a legitimate CrossFitter with wod wounds and all.

Fast forward a year later and I absolutely disdain hand rips and do everything in power to prevent them. Over the last twelve months, I’ve tried countless gymnastic grips, tape methods and hand care kits. Sadly, all the grips I tried created too much of a barrier between my hands and the bar. I couldn’t maintain my grip and ultimately gave up on these types of products. I’ve since become a master at shaving my callouses off with a dull razor and/or using a coarse nail file or ped egg to file them down. It’s not fun or pretty, but it works for the most part.

Unfortunately, there’s some horrendous wods out there like Angie, Fran and Murph that prescribe hundreds (literally) of pull-ups. Doing kipping or butterfly pull-ups is a sure fire way to do major damage to your hands. Personally, there’s no hand care routine in the world that could save me from ripping when doing ten sets of ten kipping pull-ups.

Enduring a burning open wound is bad in and of itself, but to make matter worse, rips also leave you out of commission for a few days. There’s very little you can do without two fully functioning hands, so unless you want to take several involuntary rest days, some kind of protective barrier is necessary.

Like I mentioned, I had given up on buying and then discarding grips, so needless to say when JerkFit presented me with the opportunity to try their WODies, I was a bit reluctant to believe there was a worthwhile product out there that would protect my hands without hindering my grip. When I received my perfectly packaged WODies, I was still skeptical despite the delightful little draw string bag. I followed the directions by cutting snug slits for my fingers to create a custom fit. The only thing left to do was chalk them up for extra grip and viola! I was ready to take these babies for a test drive. 

www.JerkFit.com

www.JerkFit.com

My first wod wearing WODies was a success. Not only was I able to maintain my grip, but I found the added wrist support to be really helpful. The second, third and fourth time I wore them, I was even more impressed! It seems like the more I wear them, the better they seem to get.

This is not your standard gymnastics grip or sub par alternative; this is a product designed specifically to prevent hand tears while adding vital wrist support. Unlike other products, WODies are hand-made with high-quality, hypo-allergenic latex-free woven elastic. These patented powerful palm protectors, as they like to call them, are only slightly padded, which allows you to maintain a tight grip on the bar. They are comfortable, washable and come in a variety of colors, but one of the greatest things about WODies is that you can adjust them for a perfect fit.

JerkFit didn’t stop at creating just one ingenious product, they created two. If you haven’t heard of Nubs, you are about to thank your lucky stars. Nubs were created to protect the thumbs when using hook-grip. If you use hook-grip, you know exactly what I’m talking about and if you don’t, then you should consider starting. Nubs fit snugly on your thumbs to reduce friction, absorb sweat and ultimately lock in your grip. They are a superb invention of ingenuity and practicality or simply put, they are amazing.

www.JerkFit.com

www.JerkFit.com

Whether you’re a newbie or firebreather, both of these products should be a staple in your gym bag. In fact, you should just head over to JerkFit now and grab their Combo Kit, which includes a pair WODies, Nubs and the official WODies Sack.

Are you prone to hand rips?

Do you use grips, tape or some other protective barrier?

What is your preferred method of hand care?

*I was provided with product by JerkFit in exchange for my review. All opinions in this post are 100% my own, and always will be.

New Year, New Goals

It’s that time of year again – New Year’s Resolution time! You know the routine, everyone gets all gung-ho about making a long list of goals as a way to make 2015 a meaningful and rewarding year. However, while most of us are great at setting resolutions, we are usually not as great at keeping them.
 
Still, this is the perfect time to reflect on the past and look forward to the coming year. The start of a new year means a champagne toast and kiss at the stroke of midnight, but it also means a fresh start. It’s a symbol of revival and rebirth; it’s a catalyst to a happier, healthier you.

HipandHealthy.com

HipandHealthy.com

There is no aspiration too big, but a goal without a plan is just a wish. Goal setting isn’t about falling victim to the hype of setting New Years Resolutions only to let them fade away mid-February. Writing a long list of everything you want to do, not want to do, places you want to go, and what you want to be when you grow up is not the way t o go about it.
 
Goal setting is about setting both short and long terms goals that are measurable and practical. In other words, remember that being realistic about the positive changes you want to make will give you a greater chance of keeping them throughout the year.  
 
For instance, if one of your goals is to be able to do a muscle-up in 2015 then you should also make a plan as to how you will go about learning the proper technique and progressions, and when you plan on working on said movements and how often. Lastly, you need to set a date to accomplish the goal by. It’s likely that if you leave it as “sometime in 2015,” you’ll likely procrastinate and then get discouraged.
 
I am a firm believer in goal setting. In fact, I set a whole slew of fitness related goals at the beginning of 2014 and am about to do the same for 2015. First, let’s see how I did on my 2014 goals.
 
Of the twenty four goals I set, I completed all but seven. That means I completed 71% of them. I’m more of a 90%-100% kind of girl, but in my defense I set these goals when I first started CrossFit and before really understanding what it means to increase my back squat 1 RM by 45%.
 
MY 2014 GOALS: 
 
Run 5K  >>> Ran the Color Run Denver in August ’14. You can read about it here.
 
Row 1,000m >>> Completed under 5 minutes Hike a 14er
 
Complete Murph Rx >>>> Completed in May ’14 in 52:04 minutes. You can read about it here.
 
15 Kipping Pull-Ups (unbroken) >>> Completed
 
10 Chest to Bar Pull-Ups (unbroken)
 
10 Toes to Bar (unbroken) >>> Completed November ’14
 
10 Ring Dips (unbroken)
 
5 strict HSPU (on wall) >>> Completed
 
Rope Climb (x2) >>> Completed November ’14. You can read about it here. In December, I completed 3 consecutive rope climbs.
 
100 Double-Unders (unbroken) >>> 73 is my max, so close
 
1 Muscle-Up (it doesn’t even have to be pretty)
 
Deadlift 1.5x my bodyweight (est. 172.5lbs) >>> Completed 190 lbs. in August ’14
 
Deadlift 2.0x my bodyweight (est. 230lbs)
 
Increase Push Press 1 RM by 25% (est. 88lbs) >>> Completed 95 lbs. in September ’14
 
Increase Push Press 1 RM by 45% (est. 102lbs) >>> Completed 105 lbs. in December ’14
 
Increase Back Squat 1 RM by 25% (est. 167lbs) >>> Completed 165 lbs. in December ’14
 
Increase Back Squat 1 RM by 45% (est. 193lbs)
 
Increase Overhead Squat 1 RM by 55% (est. 54lbs) >>> Completed 65 lbs. in May ’14
 
Increase Overhead Squat 1 RM by 85% (est. 65lbs) >>> Completed 95 lbs. in December ’14
 
Increase Squat Clean 1 RM by 20% (est. 78lbs) >>> Completed 85 lbs. in June ’14
 
Increase Squat Clean 1 RM by 40% (est. 91lbs) >>> Completed 120 lbs. in November ’14
 
Increase Thrusters 1 RM by 20% (est. 88lbs) >>> Completed 85 lbs. in April ’14
 
Increase Thrusters 1 RM by 40% (est. 98lbs) >>> Completed 100 lbs. in October ’14
 
Now, let’s move onto 2015! Shall we?
 
MY 2015 GOALS:
 
Row 2,000m
 
Hike a 14er
 
Compete in my 2nd CrossFit competition
 
5-7 Butterfly Pull-Ups (unbroken)
 
5-7 Chest to Bar Pull-Ups (unbroken)
 
5-7 Ring Dips (unbroken)
 
10-15 Steps Handstand Walk 
 
100 Double-Unders (unbroken)
 
1 Muscle-Up (it doesn’t even have to be pretty)
 
Increase Deadlift by 15% (Approximately 218 lbs.)
 
Increase Back Squat by 12% (Approximately 183 lbs.)
 
Increase Power Clean by 15% (Approximately 138 lbs.)
 
Increase Snatch by 15% (Approximately 95 lbs.)
 
Increase Overhead Squat by 20% (Approximately 114 lbs.)
 
Increase Clean & Jerk by 15% (Approximately 132 lbs.)
 
For the first 6-9 months of CrossFit, it was fairly easy to set new personal records (PRs). As I became familiar with the movements and proper technique, I was able to increase the weight of my lifts pretty regularly. I am now at the point where hitting new PRs is not so easy, so I set my goals based on my current 1 rep maxes with an increase of 12-20% on each lift. My complete list of 2015 goals will be posted here.
 
Whatever your ambitions are for 2015, try not to limit yourself to overwhelming, all or nothing, life changing resolutions. Set goals that are challenging and will push you out of your comfort zone, but remember your strengths and weakness and allow yourself to be realistic about what you’re capable of. 
 
Whether you want to start working out more, clean up your diet, pay down credit cards, stop cursing, start reading or find a new job, you have to plan accordingly and identify precisely how you are going to go about attaining your goals.  Above all else, be honest with yourself and create a plan that will keep you committed and motivated throughout the year.

“A year from now you will wish you had started today.” ~Karen Lamb

Do you set New Years Resolutions?

What was your greatest achievement of 2014?

What are some of your goals for 2015?

Christmas Comes But Once A Year

I hope everyone had a very Merry Christmas! My family and I certainly had another joyous holiday filled with good food and lots of laughter.
 
We started it off right by going ice skating Monday night. We skated beneath twinkling string lights with Christmas tunes playing in the background and the smell of hot cocoa in the air – it couldn’t have been any more festive. My youngest fell half a million times, but was determined to keep going. He never complained, whined or got frustrated. He just kept picking himself up and pushing on. Such a tenacious little thing. This is the first time I’ve taken them ice skating, but it most certainly will not be the last.
ice skating 2014
Tuesday night we went to a fabulous dinner and show with my in-laws. After devouring the most amazing ribs at a local smokehouse, we sat front row to see the play How the Grinch Stole Christmas. This is a new tradition that I absolutely love and the boys seem to as well.
 
We celebrate every Christmas Eve with my in-laws, which always means lots of bubbly and big belly laughs. I’m pretty sure I ate my weight in Christmas cookies, but I have no guilt – it’s Christmas after all. In my defense, some of what I ate was Paleo because my hubby and I brought some diet-friendly appetizers to share. He made Paleo Sausage Stuffed Mushrooms from Nourished Paleo and I made mini Apple Pie Tartlets from PaleOMG. The tartlets were so yummy, but if you plan on making them I would suggest using muffin liners in the tray. My first batch didn’t turn out because they crumbled into pieces when I tried taking them out of the muffin tray.
Paleo Apple Pie Tartlets by PaleOMG
Santa came that night and didn’t disappoint. Apparently, we were all good little boys and girls because there was no coal or reindeer poop. My youngest is adamant about starting snowboarding this season and so we hooked him up with all the gear and Santa brought him a new electric scooter. My oldest got a new North Face coat and desk for his room, among other things. They are spoiled rotten, per the usual. As was I, thanks babe for the new CrossFit shoes. #happywifehappylife
xmas 2014On Christmas day, we visited more family and I ate more cookies. Needless to say, I feel like a cleanse would do wonders for me right about now.
xmas 2014 I
I’m sad that another Christmas has come and gone, but I couldn’t be anymore excited about what is ahead. 2015 is going to be a great year! First up in January, Beauty and the Box is going to celebrate it’s 1st Birthday! Then, I have a quick trip to Las Vegas, and believe it or not, the CrossFit Open will come shortly thereafter. In late February, my husband and I are going to start looking to buy a new house, which we plan to gut and remodel. So, there might just be a few DIY home remodeling and decorating posts coming your way. All  exciting things that I can’t wait to share!

How did you celebrate Christmas?

What is your favorite family tradition?

What are you most excited for in 2015?

The Reality of Dangerous Fad Diets

Nearly everyday there is a new fad diet taking the health and nutrition world by storm. Low Calorie, Sugar Free, Fat Free, Low Carb, Zone, South Beach, Weight Watches, Atkins, and NutriSystem, all dangerous fad diets we’ve heard of, if not tried ourselves. In a world of Skinnygirl Cocktails and magical weight loss pills, it’s no wonder young girls and women have an in-explainable desire to be thin. Magazines, billboards, websites, television and social media bombard us incessantly with images of what society deems aesthetically flawless. In turn, young girls and women are internalizing these stereotypes and judging themselves by unrealistic standards
 
The unfortunate reality is that these images are fabricated versions of the typical women’s body. We have curves, trouble spots, arm jiggle, and even cellulite. We all can’t be a 5’9, size 0, long legged, blonde, blue eyed supermodel. Why not, you ask? Because there’s this thing called genetics and believe it or not it plays a large role in our external and internal make-up. Shocking, I know. 
 
It is this undue pressure to be thin that creates a sense of compulsion and sometimes even desperation. This is often when we hear of women using extreme dieting tactics to drop those unwanted pounds. The Tape Worm Diet, Grapefruit Diet, Cabbage Soup Diet, Baby Food Diet and even the Cotton Ball Diet are all short term starvation trends, commonly referred to as diets. Interesting isn’t it, how the word diet was originally intended to refer to the kinds of foods a person habitually eats. Somehow, over the course of time, the meaning has changed to refer to the food one restricts themselves as a way to lose weight.
The Reality of Dangerous Fad Diets
In case you’re wondering, cotton balls can in no way, shape or form be considered food – real or artificial. It’s cotton, as in “a soft white fibrous substance that is used as textile fiber and thread for sewing.” You wouldn’t eat your favorite t-shirt, would you? No. Then why on God’s green earth would you eat cotton balls? You wouldn’t because it’s absolutely absurd. Sadly, the Cotton Ball Diet is an actual “diet.” In fact, Victoria Secret models have been seen soaking cotton balls in orange juice and then eating them as a way to feel full. And, like it or not, young girls and women tend to emulate celebrities (models, actors, reality TV stars, etc.). They follow them on Instagram, Twitter, You Tube and other various media platforms as a way to be in the know. Unfortunately, it doesn’t always stop at observing their day to day encounters, favorite fashion trends and outlandish hair styles. Sometimes they take it to the next level and mimic their erratic behavior as well.
 
Cotton balls, like a lot of our favorite foods, tend to be jam packed with questionable ingredients, artificial flavors and genetically modified organisms (GMOs). Most cotton balls are no different; they’re bleached polyester fibers riddled with chemicals. It goes without saying that ingesting cotton, organic or otherwise, is dangerous and can wreak havoc on the digestive system causing life threatening obstructions. The last thing this world needs is young impressionable girls thinking it’s alright to replace food with synthetic textiles.
 
You can compare diets until you’re blue in the face, but the simple fact of the matter is that real food in the proper amounts will produce the most favorable results, time and time again. Food is not the enemy. It is the sustenance we need to maintain life – to both survive and thrive. Real food is the answer to weight loss and also happens to have a wide array of other health benefits.
 
Stop counting calories, watching your fat intake, and consuming over processed low carb/sugar/fat/calorie foods.  Instead, adopt a diet consisting of lean meats and fish, fruits, vegetables and healthy fats. You will reap endless benefits including weight loss. Moreover, you will be eliminating the root cause of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. It’s that simple. Above all else, stay off the dangerous fad diet band wagon. After all, you are what you eat and I’m pretty certain a gut full of cotton balls isn’t going to do you any good.

What is the craziest diet trend you’ve heard of?

How do you maintain a healthy and balanced diet?

Wod Love Wednesdays – Unbroken Double-Unders + The North Pole

Wod Love Wednesdaywednesday
A) 200m Run
300m Row
15 Air Squats
10 Push-Ups
10 Supermans
5 Pull-Ups
20 sec Handstand Hold 

B) Weighted Pull-Ups (4×5 or strict pull-ups 4×8)
 
C) Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
3 HSPU
6 Power Cleans (115,75#), Adv (135,95#)
9 Air Squats 
 
For part B, I did weighted pull-ups with a 10, 12 and 15 lb. dumbbell between my legs. I was a little concerned about doing the advanced weight of 95 lbs on part C, so I scaled it slightly and used 85 lbs. I completed 7 rounds plus 9 reps. 
 
Photo compliments of CF720

Photo compliments of CF720

I stayed for the Oly class and completed the following: 
A) 2 Power Cleans + 1 Squat Clean – 4 sets at 75% of 1 RM Power Clean -> I worked up to 95 lbs. 
B) Snatch work – With a hang snatch grip, balance on your tip toes and without dipping, perform a snatch -> I worked up to 45 lbs. This was extremely challenging for me as I wanted to bend my knees before snatching so bad. 
C) Snatch Grip Romanian Deadlifts – 5 sets of 5 at 80% of 1 RM Snatch  -> I used 65 lbs. This was alternated with 3 high Box Jumps -> I used a 24″ box with a 25 lb. plate on top. 
D) 3 Rounds of: 
Strict Ring Dips with tempo 531
45 second Handstand Hold (facing wall) 
60 second Plank 

thursdayRest.

My box had their holiday party this night and so evening classes were cancelled. I wasn’t able to attend because I had my son’s 8th grade choir concert. Isn’t he handsome? 8th Grade Choir Concert_12.11.14

fridayRest. I was so busy at work that I had to skip CF. Year end, ugh! 

saturday
Partner WOD

20 Rounds of: 
5 Pull-Ups
5 Front Squats (135/95)
5 Burpees Over the Bar
6 Overhead Lunges (45/25)

Partners alternate after completing a full round. One partner works while the other partner holds a plank. 

My partner, who is always my partner because she rocks, and I finished in 25:42. I was convinced that 95 lb. Front Squats were going to be the death of me, but I was able to complete all ten rounds unbroken. 

sundayRest.

I took my youngest to the North Pole, a Christmas themed amusement park nestled in the hillside of Colorado Springs. It’s a magical land, complete with whimsical rides, a petty zoo, quaint souvenir shops, a magic show, arcades, Santa’s workshop and of course Mr. &  Mrs. Claus’ home. 

North Pole_2014

monday 2 Rest.

I had traffic court for not having proof of insurance – Oops. Luckily, it was dismissed and there were no fines. Unfortunately, this meant no CF for me, so I still curse you judicial system. 

tuesday 
A) 2 Rounds of: 
150m Run
10 Good Mornings (45/35)
10 Single Jump
10 Double-Unders
5 Box Jumps

B) Deadlift (5@60%, 5@65%, 4@70%, 4@75%, 3@80%)
 
C) Metcon (AMRAP – Reps)
10 minute AMRAP
100 Double-Unders
-then-
10 HSPU
25 Box Jumps (24/20″)
15 Deadlifts (225/155#)
 
I worked off my 1 RM Deadlift of 185 lbs., so I started with 110 lbs. and worked up to 148 lbs. Since Deadlifting is not really my thing, I scaled part C down to 135 lbs. and finished with a total of 104 reps or 2 rounds + 4 reps (excludes Double-Unders). Speaking of Double-Unders, I was able to get 71 unbroken. One day soon I will do 100 unbroken! 
 

Happy Training! 

What was your favorite workout this week? 

The Ultimate Holiday Gift Guide for Your CrossFit Enthusiast

The twinkling lights are up, hot cocoa is flowing, holiday tunes are playing, white elephants parties are playing out, and the line to see Santa is longer than ever. Even my blog is marveling in the merriment of the holidays. Hence, my decorative string of lights above and fancy countdown timer to your right. 

Christmas is coming full steam ahead! 

With just 12 days until Christmas, it’s time to kick this holiday season into high gear. Letters to Santa need to be mailed, gluten-free, sugar-free cookies need to baked, and presents need to be bought. This is not the time to wait until the last minute, so go ahead and tell that inner procrastinator of yours to lock it up.  

Don’t know what to get your favorite CrossFitter this year? I’ve got it covered. Here is the ultimate holiday gift guide for your CrossFit enthusiast. Since they most likely already have wrist straps, Nanos and the other basic necessities, now you can go above and beyond with an exceptional gift (or two) that is sure to make them light up like a Christmas tree. 

CrossFit Holiday Gift Guide

Rogue Hand X Band

Rogue Hand X Band – $9.99

W.O.D. Welder Handcare Kit

W.O.D. Welder Handcare Kit – $24.50

Bell&Belle

Bell&Belle Kettlebell Tank in Oatmeal – $24.99

The WodBox

The WodBox – Month to Month/3 Month/6 Month Subscription Plans – $13.99+

Grid Mobility Roller

Grid Mobility Roller in Pink or Black – $39.99

Soak Fitness Bath Crystals

Soak Fitness Bath Crystals – $4.99-$34.99

JerkFit Combo WODies Grips and Nubs

JerkFit Combo WODies Grips and Nubs – $49.95

King Kong Gym Bag

King Kong Gym Bag - $119

The Box Magazine

The Box Magazine Subscription – $24.99

MobilityWOD Super Nova

MobilityWOD Super Nova – $39.95

Journal Menu Wod Log

Journal Menu Wod Log – $14.99 (customization available)

Sportline HydraCoach Intelligent Water Bottle

Sportline HydraCoach Intelligent Water Bottle – $23.29

Box Sox

Box Sox for Him and Her – $9.99

Becoming a Supple Leopard

Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett – $35.00

The Crossfit Alphabet Art Print

The Girls of CrossFit 18” x 24” Art Print – $26.00 or The Crossfit Alphabet 18″ x 24″ Art Print - $26.00

CrossFit Coffee Mug

CrossFit Coffee Mug – $10.00

Happy Shopping!

What is on your Christmas list this year?

What is your favorite part of the holidays?

Have you started your Christmas shopping yet?

Treat Yourself Tuesday: Must Have Holiday Beauty Buys

I’m linking up with Becky at Olives ‘n’ Wine for Treat Yourself Tuesday. This is my first official link up and I’m pretty excited about it. Why? Because I get to talk about one of my favorite past times – shopping.

While some people treat themselves to a relaxing moment or splurge on an overpriced latte, I tend to gravitate towards things like clothes, make-up, jewelry, more clothes, shoes, etc. Given my consumer tenancies, I could probably do a “Treat Yourself” type post every day. Yes, it’s that bad. I don’t deny it. 
 
Every so often, I get a wild hair and want to revamp my cosmetics collection with the new best of the best beauty products. I like to think I stay up to date on these things, but the truth is I don’t. I can only read so many blogs and my health and fitness favs take priority. This desire to binge on beauty buys typically strikes before big events (my wedding, vacations, parties, etc). This time it was the result of my company holiday party, which is a pretty fancy soiree.  
 
In my defense, I needed some of these items anyways. Need as in, “I need them because I haven’t bought any cosmetics in a while, I work really hard, will get a lot of use out of them and it will count as a Christmas gift to myself.” That kind of “need.”Treat-Yourself-Tuesday-Badge
 

Bobbi Brown Bronzing Powder in Natural. I opted for a shade darker so that I can use it for contouring purposes as well. No, I don’t contour on a regular basis. That’s way too much work, are you crazy? I do, however, pretend like I know how to on special occasions.

Bobbi Brown Bronzing Powder
Beauty Blender Make-Up Sponge. I came across this nifty gadget on Makeup Geek. I am accustomed to just applying my foundation with my finger tips, but I figured it might be nice to have something that helps with application and flawlessness. Plus, this is apparently the first ergonomically designed non-disposable sponge, complete with exclusive material.
 
Beauty Blender Make-Up Sponge
It Cosmetics Bye Bye Under Eye Anti-Aging Concealer in Natural Medium. A girlfriend of mine turned me onto this amazing concealer. I was a bit skeptical at first because I hadn’t heard of It Cosmetics, but after reading a bunch of product reviews, I was a believer. Plus, I’m on an anti-aging kick right now. Must have something to do with turning 30 years old this year, but it’s better to be proactive than reactive. Am I right? I love this product because it’s full coverage, but goes on smooth and effortlessly. They do not sell it at Sephora, so I made a special trip to Ulta. Apparently, they have been selling through it like crazy and it’s only been on their shelves for about a month. This stuff is legit, ladies!
It Cosmetics Bye Bye Under Eye Anti-Aging Concealer
It Cosmetics Liner Love in Black. I was so impressed from what I read about their concealer that I decided to give their gel liner a try. Now, I’ve tried every eye liner under the sun over the years and typically always go back to Urban Decay’s 24/7 Glide-On Eye Pencil in black, but it goes on a little thicker than I’d like and wears throughout the day. I love the idea of a gel liner and brush, but every time I fork out the money to purchase a worthwhile brand, I wind up disappointed. Not this time! This crème gel goes on seamlessly and is nothing short of amazing. Of course I couldn’t buy the liner without the accompanying Tightliner 10-In-1 Dual Ended Brush. The curved shape is new to me and frankly I don’t how I ever lived without it. This liner goes on even and sleek and lasts all day.
It Cosmetics Liner Love in Black
Stila Convertible Color in Lillium. Last, but not least, I picked up this translucent crème blush as the perfect highlighter. With just a couple dabs it gives my cheeks the perfect amount of glow. It can also be used on your lips for a fresh pop of color. Double win. 
Stila Convertible Color in Lillium
That’s it from the cosmetics department, let’s move onto my holiday party ensemble. Shall we?
 
Like I said, my company holiday party is a pretty formal event. It’s basically a wedding, just replace the nuptials with a cocktail hour, the speeches with an awards ceremony, and top it all off with casino games. Anyways, I needed a new cocktail style dress. There’s the word “need” again. I went with this simple Love…ADY Love…Ady Velvet Skater Dress in black from Nordstrom Rack. 
 
I coupled it with this Rope & Crystal Cluster statement necklace from JCrew Factory. I love love love JCrew jewelry and am a pro at finding pieces for a fraction of their original cost. In my defense, I’m a pretty price conscious shopper and rarely pay full price for anything. This was $31, marked down from $65. 
Rope & Crystal Cluster statement necklace from JCrew Factory
I’m almost embarrassed to admit that this is the abbreviated version of my purchases over the last week. I also picked up a new Hot Tools Nano Taped Curling Iron, a couple shirts from Nordstrom rack, and a pair of discounted Lululemon Wunder Under Capris.
 
I briefly thought about starting a new segment, something like Fresh Finds, Treasure Trove or maybe Bargain Buys, but then I thought that if you all knew the severity of my shopping habits, you might just join forces and have me committed.
 
Holiday Party 2014

What is your favorite beauty product?

What have you treated yourself to lately?

Are you a fellow shopaholic?

Signature 2

 

 

Pro Compression Review: The Truth About CrossFit Wod Socks

Wod socks are a CrossFit wardrobe staple. Not only do they serve the purpose of making you look fashionably fit, but they also protect your legs from surface abrasions often caused by box jumps, rope climbs and double-unders. These specific CrossFit movements are known to cause some serious leg trauma. Bruises and abrasions coupled with a whole lot of discomfort – OUCH! Granted CrossFitters pride themselves on being tougher than nails and virtually indestructible, they’re also sensible enough to spare themselves bloodshed and black and blue shins when possible. Rest assured, there are plenty of other CrossFit movements that yield unpleasant results to prove their imperishable stamina and gross brute strength.

It is true that a lot of wod socks are purely for aesthetics. They come in every color imaginable and sometimes aren’t even “necessary” as a protective barrier. Sometimes a pair of colorful high socks simply serves the purpose of matching your Reebok Nanos. But, more often than not, wod socks are used in the fight against wod warfare. 

CrossFitters are known to sport their wod wounds proudly. They are also known to complain about being sore A LOT! This high intensity and constantly varied training regimen causes extreme muscle soreness and so recovery is an extremely important aspect of CrossFit. After breaking down your muscles, you have to allow muscle tissues to recover and repair.

Minimizing recovery time is a must if you want to wod multiple times a week. There are a lot of things one can do to speed up the recovery process;  nutrition, sleep, supplementation, and hydration, for instance, all play a large role in recovery, as does compression.

Now, what if there were socks that served a purpose both inside and outside the box? A sock that increases circulation and oxygen blood flow, providing maximum muscle pain relief, recovery and of course protection. Does such a thing exist? It most definitely does.

PRO Compression

PRO Compression created the perfect compression sock for endurance and performance athletes of all kinds. This is a company that understands that the recovery process is a science – cramping, oxygen delivery, lactic acid, muscle fatigue, circulation, blood flow, and vibration stabilization all play an integral part in creating a product that is both practical and valuable to the everyday athlete. PRO Compression didn’t stop there, their socks are equipped with true graduated compression, arch support, have a stabilization zone through sides to mid foot, a wide cuff for added comfort, is moisture wicking and will prevent blisters. 

PRO Compression About

This is not your standard sock. This is PRO Compression socks, a design backed by science to deliver maximum comfort and speedy recovery times.

Admittedly, PRO Compression socks were not created for CrossFitters per se, but in the world of personal records, one rep maxes, and EMOMs, fashion comes second to functionality. While they may not have “Bacon Lover,” “Bad Ass,” or “Wod Killa” designs, they do offer a whole slew of colors including electric pink and snowflake blue. 

Whether you’re a runner, skier, golfer or ballerina allowing your muscles to rebuild and repair will only improve your athletic performance. 

PRO Compression has generously extended a 40% discount to friends, family, and readers with the code PINK2. Now is the perfect time to pick up a pair for your loved one’s stocking and maybe a pair (or two) for yourself. Be sure to check out PRO Compression’s full line of compression gear. They also have a huge selection of compression tights and sleeves. Hurry, the offer is valid thru Dec. 15. 

Do you use compression socks to recover?

If not, how do you recover from training? 

*I was provided with product by PRO Compression in exchange for my review. All opinions in this post are 100% my own, and always will be.