Ladies & Gentlemen, the 2015 CrossFit Open is upon us!
In just one short day, the first workout of the 2015 CrossFit Open will be announced. If you aren’t signed up yet, stop hemming and hawing over it and just do it! Trust me you will not be disappointed. In fact, it is likely that the Open will far exceed your expectations.
It’s not just about sizing yourself up against the Games competitors. They are elite level athletes, and quite frankly a very teeny tiny percentage of the world can give them a run for their money, myself excluded. So, if you have a better chance of winning the Power Ball than you do qualifying for Regionals, I’m here to tell you that the Open is still for you!
I understand that competing against some 210,000 other athletes is an intimidating thought. Try not to think of it like that. The Open is an intra-gym competition; there’s no travel, no prep and no reason to not do it. Sure, it’s easy to justify all the reasons why you don’t want to participate in the Open, but I assure you that you will be glad you did.
Here some of the reasons I’ve heard as to why you wouldn’t partake in the Open.
1. I can’t do double-unders or kipping pull-ups or fill in the blank. 2. The workouts are too difficult.
3. I am still new to CrossFit.
4. I don’t have time.
5. I’m not good enough.
6. I don’t want to embarrass myself.
7. I have no chance of making it to Regionals much less the Games.
8. I don’t want to pay the $20 registration fee.
9. I’m not strong enough.
10. I’m scared.
You know what those are? EXCUSES, and lame ones at that. The Open is not about what you can’t do, it’s about what you can do.
Here are some of the reasons why you should partake in the Open.
1. You are mentally and physically stronger than you know.
2. The thrill of competition and camaraderie is amplified times a million.
3. It’s fun, entertaining and brings everyone together.
4. You’ll never know what you’re capable of if you don’t try.
5. It’s a great way to benchmark the progress you’ve made.
6. It’s likely that you will master a new skill, PR or 1 RM.
7. There’s a new scaled division!
8. You will have bragging rights for being a bad ass.
9. You will have a resounding sense of accomplishment afterwards.
10. You get to compete against the best CrossFitters in the world.
The list of reasons why you should sign up for the Open is ironclad. There’s absolutely no way any seemingly levelheaded person can deny that the pros outweigh the cons. But, just in case there are still a few naysayers out there, take a moment to watch this….
The Open will push you outside of your comfort zone, test your mental strength, humble you, and motivate you. There will be moments of awesomeness and moments of defeat, but both are necessary and equally rewarding.
You very well might bury your head in your hands when Dave Castro announces the weekly workouts. I, for one, will be holding my breath hoping desperately that “muscle-ups” and “chest to bar pull-ups” don’t come out of his mouth, but in the event that they do – and they most likely will – it’ll be okay because there will be athletes all over the world dreading the exact same thing.
Mustering up enough courage to walk into your first CrossFit class is far more intimidating and terrifying than anything you will experience in the Open. The Open workouts are no different that any other wod. All you have to do is show up and give it all you got!
You’ve committed your time, energy, blood, sweat and tears into training. You are more than capable. You are an athlete. You are a CrossFitter, and so you should do the Open.
You can find more information here, including the link to register for the 2015 CrossFit Open.
Are you signed up for the 2015 CrossFit Open?
Did you do the Open last year or in years past?
What advice would you give someone that’s still on the fence about signing up?
Before jumping into this post, I believe I first owe you an explanation as to where in the world I’ve been this past month. Unfortunately, I have no good excuse for being MIA. I simply had to step back from blogging for a few weeks in order to take care of the things in my life that matter most – my family, work, and school. Trust me, it was extremely difficult to separate myself and there were plenty of days when all I wanted to do was write a blog or read other blogger’s posts, but I knew I had to first un-bury myself before returning to the blogosphere. I am very excited to report that things have slowed down a bit and I don’t plan on taking any more unannounced blogging sabbaticals.
Despite my absence, January was an exciting month for Beauty and the Box! Not only did January mark my one year blogiversary, but it also meant that I survived my first year of CrossFit. I’ll admit, I wasn’t sure if either endeavors would last. My expectations were low, but I knew that I had to give both a try.
Photo compliments of www.jenerallyinformed.com
When I first conjured up the idea of starting Beauty and the Box, I didn’t really follow any fitness related blogs myself nor did I have any experience whatsoever using WordPress. I definitely didn’t have the slightest clue what a plugin was, much less a widget. It took hours upon hours, an embarrassing amount of help desk calls, and an unhealthy amount of coffee, but I somehow managed to fumble my way through creating a blog. It’s an ongoing project – updating HTML code, finding new affiliates, trying to engage more with readers, and of course writing interesting content. Nonetheless, I am very pleased with the outcome and progress I’ve made over the year. I feel incredibly fortunate to have readers and I value every comment that makes me smile or encourages me. You are all inspiring! I have been lucky enough to be presented with multiple opportunities to try products, supplements and athletic gear, and in turn share my thoughts and opinions with all of you.
Truth be told, starting this blog was far less stressful and terrifying than starting CrossFit. There’s no denying that it is an incredibly intimidating sport; between the acronyms, awkward exercises and close-knit friendships, it’s no wonder people are scared to walk into their first CrossFit class. In fact, I was so nervous that I actually bailed on my first session. Bailed, as in, drove to the gym, sat out front in my car, watched through the window and then decided to turn around and go home. Yes, that actually happened! I’ll be the first to admit that I let my nerves get the best of me, but I am human after all. I returned the very next day and have been going consistently ever since. I love it, wholeheartedly.
After I mustered up enough nerve to actually walk through the doors, I knew that a never ending learning curve and chronic soreness was awaiting. What I didn’t know was that it would lead to pure unfiltered obsessiveness. I did more than drink the CrossFit Kool-aide, I chugged it, gallons of it. I immediately traded my fashion/home decor blogs for CrossFit blogs, started following dozens of elite CrossFit athletes, spent an absorbent amount of money on branded CrossFit clothes, began collecting Nanos in every color, and adopted a Paleo-friendly diet. In just a short amount of time I became an acronym speaking, rope climbing, chalk wearing, callous ridden CrossFit devotee. It became part of me and who I aspire to be.
A year ago, I would never have pictured my life the way it is now. I find myself surprised by the people that have come into my life, the memories I’ll never forget, and the new aspirations that have been born out of my experiences. I can only hope that this year is as rewarding as the last and I look forward to sharing it with all of you!
What a difference a year makes.
What are you looking forward to most this year?
What goals have you set for 2015?
How did you feel before your first CrossFit class?
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.
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.
15 Sec. Hold Bottom of Ring Dip X 3
7 Strict HSPU X 3
D) Metcon (Time)
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.
Rest. 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!
Five Rounds for time:
*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.
A) 3 Rounds:
20 sec Handstand Hold
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.
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.
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.
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.
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.
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.
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:
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
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.
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.
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
On 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.
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!
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.
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.
A) 200m Run
15 Air Squats
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
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
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
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?
Rest. I was so busy at work that I had to skip CF. Year end, ugh!
20 Rounds of:
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.
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.
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.
A) 2 Rounds of:
10 Good Mornings (45/35)
10 Single Jump
5 Box Jumps
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!
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.