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.

Paleo Crock-Pot Pulled Pork Carnitas Tacos

This pretty much sums up how I feel today!

WTF-2

Sometimes Friday just can’t come soon enough. I was spoiled only working 2.5 days last week and as a result, this week is moving slower than molasses. It’s also year end, which in the managerial/accounting/human resources industry that means WORK OVERLOAD! To boot, our annual company holiday party is on Saturday and so I am scrambling to make sure all my I’s are dotted and T’s are crossed. I also only have one hour during my lunch hour tomorrow to find me some new fancy heels to go with my new holiday dress. I love me some shopping, but that’s a lot of pressure. Yikes!

To turn this hump day around, we’re going to talk about food, but not just any food, tacos.

I love tacos, but not fake Americanized Taco Bell tacos. No, I’m talking about authentic street tacos. Luckily, Colorado is known to do Mexican food right and so there’s a plethora of eateries serving them up. I’ve had my fair share of the delicious goodness that comes from gluten filled, cheese ridden tacos, but sometimes the lemon is not worth the squeeze. Given my hypersensitive digestive system, I had to come up with a Paleo-fied version to satisfy my unremitting appetite. And so, Paleo Crock-Pot Pulled Pork Carnitas Tacos were born.

Paleo Crock-pot Pulled Pork Carnitas Tacos

I assure you, you will not be disappointed.

Paleo Crock-Pot Pulled Pork Carnitas Tacos
Serves 4
A simple, yet savory Mexican dish that is sure to impress!
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Print
Prep Time
20 min
Cook Time
8 hr
Total Time
8 hr 20 min
Prep Time
20 min
Cook Time
8 hr
Total Time
8 hr 20 min
For the pork butt
  1. 4 to 8 pound boneless pork butt (shoulder)
  2. 2 cups organic chicken/vegetable broth or stock
  3. 1 tablespoons salt
  4. 1/2 tablespoon cumin
  5. 1 tablespoon black pepper
  6. 1/2 tablespoon dried oregano
  7. 1 teaspoon cayenne or chipotle pepper
  8. 8 garlic cloves, smashed or minced
  9. 1 onion, peeled and chopped
  10. For the tortillas: (StupidEasyPaleo.com's recipe doubled)
  11. 4 eggs
  12. 1 teaspoon melted coconut oil or ghee
  13. 2 tablespoons water
  14. 1/2 cup arrowroot powder
  15. 2 teaspoons coconut flour
  16. Pinch of salt
Extras
  1. 1 bushel of radishes, sliced
  2. 1/2 cup red onion, diced
  3. 1 avocado, sliced
  4. Cilantro to taste
  5. Lemon juice to taste
Instructions
  1. Trim fat from pork butt and pat dry.
  2. In a small bowl, mix together all dry ingredients for the pork butt and generously coat.
  3. Place pork in the crock-pot and pour chicken broth or similar around the sides.
  4. Add onions to crock-pot.
  5. Cover and cook on high for 4-6 hours (8-10 hours on low).
  6. Once pork is cooked through, prepare the tortillas. I always follow Stupid Easy Paleo's tortilla recipe because they are wonderful and soft like real tortillas.
  7. Shred the pork with two forks in the crock-pot and let it soak up the remaining broth.
  8. Place shredded pork inside tortillas and top with extras as desired.
Notes
  1. 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 Mexican dish?

Do you have any food sensitivities?

Thanksgiving Recap – Tryptophan + Twin Love

There’s nothing better than a four day weekend! The unfortunate part is that they always seem to go so fast and this past holiday weekend was no exception. Luckily, I only had to work half a day on Wednesday, which was a great way to start it off.
e
The first thing I had to do was go to the grocery store to pick up everything I needed for the dishes I was taking to Thanksgiving dinner. I had my youngest with me, Easton, who has the unlucky role in life as my grocery shopping partner. Like any good mother, I bribed him with lunch to go with me. After a quick stop at the Whole Foods buffet and a bag of organic marshmallows, he was ready and rearing to go.
 
Marshmallows aside, check out all those healthy choices he made! #proudmama
 
Next up was CrossFit, of course. Nine rope climbs, 60 Jerks (65#) and 30 box jumps later, we headed home. I spent the majority of the evening cooking. First up, Paleo Biscuits with apple butter. Yes, I bought the apple butter. What of it?
Paleo Recipes Nutrition Biscuits

Paleo Recipes Nutrition Biscuits

Then, Perfect Paleo Molasses Cookies by Deliciously Organic. These were super easy to make and were the perfect amount of sugar and spice. I’d highly recommend this recipe, especially during the holiday season.
 
Perfect Paleo Molasses Cookies by Deliciously Organic

Perfect Paleo Molasses Cookies by Deliciously Organic

My oldest son, Ty, helped me bake a Paleo Brownie Pumpkin Pie. I wish I could say it was out of the kindness of his heart, but it was really for a school project. He did great though and only complained a couple of times about the fact that weren’t actually going to put real brownies in the pie. Can’t blame him really.
ty
 
Paleo sweet potato soufflé was next. I didn’t use a recipe for this because I make a “lighter” version of this on the reg. It is seriously one of my favorite things to eat, ever.
 
The last dish was an apple, sage and sausage stuffing, which my hubby made all on his own. Yes, he cooks. He cleans too! Just some of reasons why I married him.
 
On Thanksgiving, we headed over to my sisters to feast with friends and family. I stuffed my face, but was very pleased with myself for not over eating. In fact, the only thing I had seconds of was my Paleo sweet potato soufflé. After countless snuggles from my twin nephews, we returned home just in time to fall into tryptophan induced comas.
twin
 
The rest of the weekend was dedicated relaxing, playing at that park, online shopping and decorating for Christmas.
xmas
 
I hope you all had an equally wonderful holiday weekend! But, now that Thanksgiving is over, it’s officially time for twinkling lights, candy canes and mistletoe. Santa Claus is coming to town!
 

What is a Holiday tradition in your family?

Do you leave your Christmas tree up past New Years?

What are you most excited about this Holiday season?

Forget Black Friday Madness, Shop Reebok Online & Save BIG!

If you’re planning on venturing out into the crowds today, be careful. It’s vicious out there among all those red tag crazed consumers. I, however, will not be jeopardizing my safety, sanity and savings for the sake of a seemingly sweet deal.

That said, I love Christmas, a lot! I go nutty for hot chocolate, string lights and cheesy Christmas songs just like the rest, but I do not partake in the mayhem known as Black Friday. Don’t get my wrong, the catchy “BOGO,” “Limited Time Only,” and “While Supplies Last” slogans are quite alluring, and while I do believe there are some greats big ticket items to be found at the butt crack of dawn, I’d prefer to immerse myself in savings from the comfort of my own home.

Who said you have to wake up in the wee hours of the night and subject yourself to chilly temps and irrational behavior? No one. Trust me, you can find a plethora of amazing deals while sipping your pumpkin spice latte in your pj’s under a cozy blanket. Leave the early bird specials for the purchase patrons of the night and join me online.

But, let’s be real, Black Friday has mutated into a three day affair of epic proportions. Yes, there is such a thing called Black Saturday and we’re all familiar with Cyber Monday. So, if you are still stuffed to the brim from Thanksgiving, simply unmotivated to shop or are perhaps still traveling back home from the holiday, don’t worry, the sales continue!

I personally plan to be plugged in online Friday morning to take advantage of Reebok’s killer savings! Check em out! 

Black Friday

Reebok Skyscape for $29.99 at Reebok.com with code BLACKFRIDAY

Reebok Skyscape for $29.99 at Reebok.com with code BLACKFRIDAY

Reebok Women’s Electrify for $39.99 at Reebok.com with code BLACKFRIDAY

Reebok Women's Electrify for $39.99 at Reebok.com with code BLACKFRIDAY

Reebok CrossFit Sprint TR for $49.99 at Reebok.com with code BLACKFRIDAY

Reebok CrossFit Sprint TR for $49.99 at Reebok.com with code BLACKFRIDAY

Reebok CrossFit Lifter and Lifter 2.0 for $89.99 at Reebok.com with code BLACKFRIDAY

Reebok CrossFit Lifter and Lifter 2.0 for $89.99 at Reebok.com with code BLACKFRIDAY

Black Saturday

Reebok Adult Jet for $49 at Reebok.com with code SAVEBIG

Reebok Adult Jet for $49 at Reebok.com with code SAVEBIG

Reebok Kid’s Electrify for $29 at Reebok.com with code SAVEBIG

Reebok Kids Electrify for $29 at Reebok.com with code SAVEBIG

Reebok Kid’s Zig Big & Fast for $29 at Reebok.com with code SAVEBIG

Reebok Kids Zig Big & Fast for $29 at Reebok.com with code SAVEBIG

Cyber Monday

40% off site-wide at Reebok.com with code HOLIDAY
Excludes YourReebok, Nano Honor Pack, Nano Flag Pack, NHL Jerseys

Ideas for Her: 

Reebok CrossFit Stride II Jacket 

Reebok CrossFit Stride II Jacket

Reebok Dance Capri

Reebok Dance Capri

Reebok Think Positive Yoga Mat 

REEBOK THINK POSITIVE YOGA MAT

Ideas for Him: 

Reebok One Series Down Jacket

Reebok One Series Down Jacket

Reebok One Series Stretch Knit Pant

Reebok One Series Stretch Knit Pant

Reebok InTouch Heart Rate Monitor

Reebok InTouch Heart Rate Monitor

 

Happy Shopping! 

What is on your Christmas list this year? 

Are you a Black Friday shopper? 

Wod Love Wednesdays – My First Oly Class + A 20# PR!

Wod Love Wednesdaywednesday
A) 500m row
2 Rounds
10 Depth Jumps from 20″ Box
5 Burpees
10 Pull-ups

 B) Clean (1RM)
 
C) Max Effort 2k Row
 
I haven’t hit a PR in what feels like forever, so I was bound and determined. I had one of the coaches helping me with my technique because apparently my pull is not the problem, but getting under the bar fast and low enough is. Thankfully, the extra help and time paid off and I hit a new 1 RM Squat Clean at 120 pounds. The last time I attempted to find my 1 RM was in July. Three months later my max went up 20 lbs. #makingainz 
 
There is an Olympic Weightlifting Class Wednesday nights at 7pm, so I decided to stick around and check it out. That is after all one of the reasons I chose to move to this gym
 
A) Snatch Balance – 7 sets of 1 rep (load based on feel) > I worked up to 80 lbs. 
B) Snatch Grip Push Press to Overhead Squat (OHS) at 55×1 tempo (load based on feel) > I worked up to 85 lbs.
C) Snatch Grip Roman Dead Lift at 110%of Snatch 1 RM – 3 sets of 1 rep > I used 90lbs. 
D) Weighted Pull-ups at x5x3x-x5x3x1 reps > I used a 10lb. DB for the set of 5 reps, a 15lb. DB for the 3 reps, and a 20lb. DB for the 1 rep. 
E) 3 Sets of 5 Reps
Weighted Dips  > I did unassisted ring dips 
GHD Sit-ups
60sec Plank Hold 
 

thursday
A) 2 Rounds
20 Backward Singles Jumps 
10 Goblet Squats w/Slamball
10 Sit-ups w/Slamball
150m Run w/Slamball 

B) Power Clean + Hand Squat Clean + Thruster (3 sets of the complex – work up to weight)
20 Double Unders between each set

 
C) 12min AMRAP (Rounds and Reps)
3 Power Cleans (95,65) Adv(135,95)
3 Hang Squat Cleans
3 Thrusters
30 Double Unders
*complex must be unbroken or have to do 3 burpees

Traffic was atrocious this day and so I missed all of part A, but I was able to jump in for part B and work up to 75 lbs. I did part C RX at 65 lbs. and finished 1st for the RX division with 7 rounds and 15 reps. 

fridayRest. I was feeling under the weather and didn’t want to risk getting sick. 

saturday
Partner WOD

20min AMRAP
Partner A: 20 Box Jumps (20″)
Partner B: Hold Plank
Partner A: 20 Push-ups
Partner B: Hold Squat with KB (35 lbs.)
Partner A: 20 KBS (35 lbs.)
Partner B: Static Hold on Bar

Partner A performs the exercises above in succession, while partner B performs the holds. Once partner A completes the three exercises, they switch. My partner and I completed 7 rounds plus 28 reps. That’s me in the neon tank working on my holds. 

CF720

Photo compliments of CF720

sundayRest. 

monday 2
A) 2 Rounds
200m Row
10 Air Squats
5 Burpees
10 Kipping Swings
10 Sit-ups 

B) 2 Squat Cleans + 2 Thrusters x 3 sets
5 Pull-ups between each set 
 
C) Metcon (Time) 
6min AMRAP
3 Thrusters (95,65) Adv(125,85)
6 T2B
9 Burpees
-2 min rest
6min AMRAP
3 Squat Cleans
6 Pull-ups
9 Slamballs (30,20#)
 
I worked up to 75 lbs. for part B and did part C RX with 65 lbs. The weight felt fairly light in the beginning, but ended up getting pretty dang heavy during that second AMRAP. The Slamballs killed my shoulders! I finished 1st in the RX division with 157 total reps. It’s amazing how many women did the RX+ division for this wod, five to be exact. I think I would have died under 85lbs.  Kudos to them! 

tuesday 
A) 400m Run
20 Single Jumps Forward
20 Singles Jumps Backwards
15 Heavy Wall Balls
15 Kipping Swings 

B) 200m Row + 15 unbroken Double Unders x 3 sets 
 
C) Metcon (AMRAP – Rounds and Reps)
12min AMRAP
30 Double Unders
15 KB Swings (24,16kg) Adv(32,24kg)
10 Wallballs (20,14#) Adv(30,20#)
 
Note to self: Jumping rope backwards is a lot harder than it sounds. Holy coordination! 
 
It’s no secret that I dislike rowing, but I didn’t mind the short 200m sprints in part B. I foolishly thought that part C didn’t look too bad. Wrong, again! I was a hot sweaty mess after the first round and my arms were fried to a crisp. I finished 2nd in the RX division with 6 rounds + 1 rep. 
 

Happy Training! 

What was your favorite workout this week? 

Do you plan on working out before or after feasting tomorrow?  

Four Things Survey

The adorable Christa over at Living Unbalanced tagged me to answer the Four Things Survey. Since I tend to exclude a fair amount of personal details, I thought this would be a great way to share a little bit more about me. Happy reading! :) 

Four names that people call me other than my real name:

  1. Shelly-Doe (my boss calls me this, but I’m not sure why)
  2. Shell-Zilla (my boss and work peeps call me this and again I’m not sure why)
  3. Shelly Belly (my girlfriends from High School are the only ones that can get away with calling me this) 
  4. Sweet Girl (my hubby calls me this and he gets cracked on hard for it) 

Four jobs I’ve had:

  1. Sales Rep for Fantasy Tan (one of the first airbrush tanning systems) 
  2. Nanny (probably the hardest job I’ve ever hard) 
  3. Office Manager at a sports nutrition distribution company
  4. Office Manager at a commercial real estate brokerage firm (current) 

Four movies I’ve watched more than once:

  1. Dirty Dancing
  2. Romeo & Juliet 
  3. Overboard 
  4. Pulp Fiction (because my husband HAS to watch it if it’s on TV) 

Four books I’d recommend:

  1. 1984 by George Orwell
  2. Perfume by Patrick Süskind
  3. The Cage by Ruth Minsky 
  4. The Giver by Lois Lowry

Four places I’ve lived:

  1. Littleton, CO (childhood)
  2. Long  Beach, CO (2 years during elementary school)
  3. Highlands Ranch, CO 
  4. Centennial, CO (current)

Four places I’ve been:

  1. Cozumel and Puerto Vallarta, Mexico
  2. Miami, Florida (vacations) 
  3. Costa Rica (specifically Mal Pais)
  4. Prague and Croatia (Honeymoon – you can read about these trips here and here

Four places I’d rather be right now:

  1. Traveling abroad
  2. On a beach somewhere, anywhere
  3. At a local coffee shop with a good book
  4. Woding (of course)

Four things I don’t eat:

  1. Soda pop
  2. Oranges (I’m allergic)
  3. Peanuts (I’ll skip carcinogenic mold, thanks) 
  4. Kale. I’m with you, Christa.  I can do trace amounts, but that’s about it. 

Four of my favorite foods:

  1. Dessert (all kinds, I don’t discriminate)
  2. Greek yogurt
  3. Sweet potatoes (I genuinely love them, a lot) 
  4. Fruit (I could live on just fruit) 

Four TV shows I watch:

  1. Game of Thrones
  2. The Bachelor/Bachelorette (my guilty pleasure)
  3. Modern Family
  4. Grey’s Anatomy 

Four things I’m looking forward to this year:

  1. Christmas with my kiddos! (30 days and counting) 
  2. Getting my first muscle-up (the year is almost over, so we’re going with the fiscal year) 
  3. Buying a new home in the Spring
  4. Finishing school next Fall #canthardlywait

Four things I’m always saying:

  1. “Definitely” (a huge crutch word) 
  2. “Stop it!” (I have two boys, enough said)
  3. “No worries” 
  4. “Where’s my lacrosse ball?” (I’m sore, a lot) 

Four people I tag to answer these questions:

Diana
Chris
Brittany
gentleman MVMNT

Okay, now I have to get back to printing recipes and making my shopping list for Thanksgiving

The Procrastinators Guide to A Paleo Thanksgiving

Ah Friday! The golden child of the work week. The superhero of stress relief. The welcome wagon to weekend fun. The famous F word everyone adores. Oh how I love thee. 

I am especially fond of you today, Friday, because you bring with you a rosy outlook for several days to come. The weekend is, in and of itself, worthy of anticipation and praise, but that looming doomsday of a Sunday evening won’t be quite so dreary this time around. You see, next week is Thanksgiving. Yes, already. I know it’s hard to believe and you’re probably asking yourself, “Where has time gone?” “Did I even celebrate Halloween?” and “What happened to fall?” The good news is that for those of us 9 to 5ers, next week is a short work week. Can I get a Hallelujah? 

I actually found myself checking and rechecking the calendar this week just to make sure that Thanksgiving was in fact next week. I assure you, it is. I wouldn’t steer you wrong. Go ahead, check for yourself….

Told you!

Don’t worry, I’m sure you’re well-prepared and already know where you’re going to be feasting and what you’re going to bring. Shoot, you probably have your handwritten shopping list ready to go and have secured a game plan as far as what you’re going to binge on and what you’re going to try and avoid. I, however, have not done any of those things – at least not yet.

I’m hoping that I’m not the only procrastinator out there, please someone assure me of this! Anyone? Okay, well I surely can’t be the only one that was foolishly thinking I had time on my side. Perhaps I was a little bit blindsided this year, but I seem to work well under pressure and while I might act nutty as a fruitcake pulling it altogether last minute, I will somehow manage to pull it off. Fingers crossed. 

That said, it’s probably in my best interest to start gathering recipes for this impending festivity. Of course, I plan to Paleo-fy my dishes and am looking forward to watching as everyone devours them, having no clue that they are indeed healthy {insert evil laugh}.

For all you like-minded procrastinators, I went ahead and created a simple, yet savory Paleo Thanksgiving Menu complete with all the fixings. Now, all you (I) have to do is make a shopping list, fight the crowds at the grocery store, purchase the necessary ingredients, and cook it all to perfection. Easier than a piece of Paleo cake, well sort-of. 

Easy Roasted Turkey by I Breathe, I'm Hungry

Easy Roasted Turkey by I Breathe, I’m Hungry

Easy Roasted Turkey w/ Sage Butter by I breathe…I’m Hungry 

Worlds Best Paleo Gravy by Brittany Angell

Worlds Best Paleo Gravy by Brittany Angell

Worlds Best Paleo Gravy by Brittany Angell

Grain-Free Thanksgiving Stuffing by Against All Grain

Grain-Free Thanksgiving Stuffing by Against All Grain

Grain-Free Thanksgiving Stuffing by Against All Grain

Paleo Streuseled Sweet Potatoes by Preppy Paleo

Paleo Streuseled Sweet Potatoes by Preppy Paleo

Paleo Streuseled Sweet Potatoes by Preppy Paleo 

Easy Mashed Cauliflower with Garlic by Paleo Grub

Easy Mashed Cauliflower with Garlic by Paleo Grub

Easy Mashed Cauliflower with Garlic by Paleo Grub

Bacon Brussels Sprouts by Marks Daily Apple

Bacon Brussels Sprouts by Marks Daily Apple

Bacon Brussels Sprouts with Brown Butter Vinaigrette by Mark’s Daily Apple 

French Green Bean Casserole w Crispy Shallots by Urban Poser

French Green Bean Casserole w Crispy Shallots by Urban Poser

French Green Bean Casserole w/ Crispy Shallots by Urban Poser

Paleo Dinner Rolls by Our Paleo Life

Paleo Dinner Rolls by Our Paleo Life

Paleo Dinner Rolls by Our Paleo Life

Paleo Cranberry Sauce by Amazing Paleo

Paleo Cranberry Sauce by Amazing Paleo

Paleo Cranberry Sauce by Amazing Paleo

Pumpkin Chiffon Pie by Primal Palate

Pumpkin Chiffon Pie by Primal Palate

Pumpkin Chiffon Pie by Primal Palate 

The only thing missing is a nice bottle (or case) of wine. Now, we all know alcohol can be tricky when trying to be Paleo, but it’s a Holiday for goodness sake. If there is ever a time to splurge, it’s now. The best thing you can do is buy Organic red wine. I am by no means a wine sommelier, but here are Ten of the Best Organic Wines Without Sulfites

Happy Thanksgiving! 

What are you making for Thanksgiving this year?

What is your favorite Thanksgiving dish?

Was anyone else surprised at how fast Thanksgiving came this year?