14.3

Done and done!

A couple tips:

-keep your form on deadlifts and break them up as soo as you feel your back start to give.

-use a belt if needed (I used one-safety first!)

-get gloves if your hands tend to rip or slip

-set up your plates in order of what will be changed/added

- remember when time is running out you always have one more rep in you

-it's not a sprint but not a marathon so rest when needed but it should only be about a 2-3sec rest

-test out your BJ prior: see how fast and how you feel with jumping up/down then test how fast and how you feel with stepping up/down.

You may see that jumping takes a lot of you. Stepping is allowed! And it'll save your energy and may speed you up.

-pop those hips at the top

-I jump up on the box with the box corner pointing at me. This makes for a bit shorter and easy distance for your feet to come up to the box. (A tip I learned at my first box). 

Test it out: see how it feels jumping up normally with the flat edge facing you then turn the box or step to the corner where the corner is pointing at you. 

Don't forget to have a Life.

Wow this article from Talayna really hits home and I need to remember the message of it. To sum it up, do what you love (CrossFit) but don't forget to have fun with it and don't forget to enjoy what that 'love' (crossfit) brings to your life.

Sometime we get caught up in the 'go go go' and forget about the why. 

http://talayna.com/2014/03/02/one-day-one-wod-at-a-time/

I have to tell myself this because honestly sometimes I am training so hard and so tired, I'm just like ahhhh! 

This is a good read, please take the 4mins to absorb it.

CrossFit: The Test of Fitness

Wow Crossfit HQ has done it again.

They made the BEST, and I seriously mean that, the most outstanding video of what Crossfit really is. Not just te perception or lazy term-no real words that make total sense and that stand firm. Meaning no one could come up against them in a debate and claim they are that the crossfit games athletes are not fittest on earth. They way they define what it takes and what it means to be fit and what fitness truly means.

Please watch it for yourself. It is 30mins but just turn off the TV and put this on instead

http://games.crossfit.com/video/test-fitness

You wont regret it.

Church and Crossfit

Crossfit.com on FB posted this on their page and I love it. I am a Christian and can fully say this makes a lot of sense.
People believe different things and see things differently so not all will get this but thats the beauty of a diverse world.
So enjoy: The Religion of CrossFit

Danielle Sidell to take Over

I was thrilled to see CrossFitGames wrote a whole article completely on Danielle. After what happened last year and what she has done since, she deserves every word typed and displayed.
I have been following Sidell from the beginning and to hear about her disqualification, made my heart break for her. I literally wished I could have hugged her and been there to simply say "you are my inspiration and always have been." Danielle having a military background pulled on her combat boots, turned that incident into drive and dedication.
I believe she will more than redeem herself on 14.1; I hope she blows the open out of the water, kills her regionals, makes it to the games so every crossfitter will know her name.
I know she'll make it all the way, not just because of her amazing performances lately and her new PRs, but because she has the edge and focus needed to get to the games. She has the discipline which is apparent by her nutrition and lifestyle of training.
I could rave on and on but I'm sure there will be more posts to come on this amazing athlete.
Here's to you Danielle!
 May the WODs ever be in your favor
Nope cause you dont need that! You can beast through it all! haha

Training Alone

I stumbled across this article and it's completely true; true athletes (who are into competing) need to read this and let it set in to hit home.

http://trainhardlivesmart.blogspot.com/2014/01/training-alone.html?m=1

To sum it up a bit, it explains the benefit of training alone when no one is there to push you. You utilize your inner strength and see just how mentally tuff you are. It's not just about training physically but mentally as well. A competition needs mental preparedness and is a total mental game during the WODs. 

Practice how you compete right?! 

I immediately related to this article because in fact do train alone, no partners, no box, no trainers. Since I can not afford to train at a CrossFit Box (very very saddening and irritating), I have to train at a globo gym. I am forced to put my head phones in and zone out completely to anything and everyone around me. I have me, myself, and I when I train; I am my own supporter, my own trainer, and my own worst enemy. 

I have been told by most of the trainers and pple at my globo gym that most guests are totally intimidated by me; Iabsolutely love that. I don't worry about anyone else or talk to anyone. It is me vs the weights and the WOD and my fears. I don't take notice of anyone around me and what they're doing, I just focus on what I'm doing and why I'm there.

I have more dedication and determination than most and those attributes are definitely my strong suit. I wasn't always this way-I trained my mind that way.

This is a good (short) read that I recommend.

Reasons to Date a CrossFit Chick

Oh my goodness this is seriously such an accurate article! 

It just gives a few reasons why men should date a crossfit chick and man the are brutally honest and 100% true! As I read each and every single reason, I was shaking my head in agreement saying yup, yes, uh huh, oh yeah, yup that's me, totally,..etc. 

Women see if this is you and men see if this is what you want! 

Please read:::

http://m.huffpost.com/us/entry/4312212

Bulletproof Coffee

So I recieved a nice little package, from Upgraded Self/Bulletproof Coffee company, that had their whole coffee beans and their MCT oil. I was uber excited because I already drank bulletproof coffee but I hadn't tested out their brand of ingredients. I used whatever coffee, a 90% MCT oil/10% coconut oil, and of course Kerrygold Grassfed butter.

I use this as my pre-crossfit because it boosts me and gives me lots of energy! All natural, no powders or weird chemical stuff like other pre-workouts.

Opening a fresh bag of coffee is like heaven because I seriously stick my nose right in the bag and get a big wiff. I breath in that absorbing aroma and let out a long ahhhhhh. 

Their bag even tells you how to make a bulletproof coffee:

I grab my grinder, pour a little in...

And grind until fine.

I actually read somewhere that the finer the better...for some reason I don't know.

I like using my coffee pot instead of a French press because it keep my coffee hot which I need my coffee hot hot hot to drink it. 

Waiting for coffee to brew in the morning seems like forever. As the pit is almost done, I usually pull out the pot before it's actually finished cause I simply can't wait any longer! 

I pour the coffee into my blender.

Tip: put hot water into your blender while the coffee is making so your blender is cold and cool down your hot coffee when you pour it in. Pour the water out right before yor about to add the coffee.

I add in steamed unsweetened almond or coconut milk to simply make it creamier. I also add in some stevia flavoring but this totally optional as a true bulletproof is just the butter and MCT. I have all different flavors of stevia drops : chocolate, vanilla, peppermint, toffee, hazelnut, coconut etc. You can add in coconut sugar it even cream.

Add 1-2tbsp of Kerrygold unsalted butter. I say 1 to 2 because if just starting to drink this, your body won't be used using the good fat for energy so starting with a smaller dose is best. The butter is what makes this uber creamy and gives it the foam on top. (The almond milk also whips up nicely to add to the foam.)

Add 1-2tbsp of MCT oil. Again, ease your body into it. 

MCT is what is the natural energizer of this amazing drink. 

I'll let you read what the benefits are above. 

Once you have added everything in...

Turn that baby on...I turn it on high to really whip it together. The longer you let it blend the bigger head or foam you'll get. 

I like a lot if foam so I let it gooooo

That is a small head of foam so I let stop to see and if I want more, I'll buzz it again.

Remember my earlier 'tip' about the hot water? Well I put hit water into my coffee cup as well.

Mmm the finished product. I have to have my coffee uber hot so sometimes I even stick it in the microwave for a bit. So I drink my coffee semi fast...

And in about 5 mins, it's gone!

 Bulletproof Coffee:

-coffee

-1 to 2 tbsp of MCT oil or coconut oil 

-1 to 2 tbsp grassfed unsalted butter

1. Blend all ingredients together.

2. Enjoy!

That is the original recipe. But I create many different bulletproof creations such as:::

Pumpkin Spice:

Add pumpkin spice to coffee grounds and brew. Add 1 tbsp pumpkin purée, pumpkin spice, stevia to blender with everything else. 

Chocolate:

Brew normal. Add 1 tbsp of unsweetened cocoa powder and chocolate stevia with everything else.

Cinnamon Dolce:

Brew with a few shakes of cinnamon in the grounds. Add more cinnamon to blender along vanilla stevia and everything else.

Peppermint mocha:

Add 1 tbsp unsweetened cocoa powder, peppermint stevia and everything else to blender. 

Apple Spice:

Brew with cinnamon added to grounds. Add cinnamon (or apple spice), 1 tbsp apple sauce (or apple cider) , 2tbsp 100% maple syrup. 

Protein:

Add a scoop of your favorite protein powder with wry thing else. 

These are just some of the ones I've created so I hope you try them out!

I want to say thank you to Upgraded Self company for sending me awesome products because I fully enjoyed them! Every time I make a bulletproof, I'll think of your generosity. 

Go check out their website Upgraded Self for these products but also others like their pure vanilla or cocoa!

Training Crossfit vs. CrossFit as a Sport Article

This is pretty awesome:

http://chrisspealler.com/training-crossfit-vs-crossfit-as-a-sport/

Long Week

Geez this week just went on and on. With work and the WOD's, my body was exhausted.
My whole family is sick and I could tell I was catching a lil cold. Oh no, I put a stop to it! I took airbourne and vitaC twice a day, ate lots of fruit, took night time medicine and what do you know, cleaned that sucker up!

Now that it's getting colder here in Cali, I have been bringing out my tea collection. This one here is from David's Tea and is Jumpy Monkey. It is loose tea so I put in a steeper and allow to steep for about mins. While that's working, I heat up some almond milk with stevia. I use a frother and once all frothed up, I pour the milk on top of my tea. Perfect to warm up my body.
I am a tea fiend, so I have many different flavors from David's and Teavana.

Heavy Squats: I have a love/hate relationship with these suckers. I love the strength I possess to lift that much yet I hate them cause...hmm I cant think of a real reason lol. When I do heavy squats, I gear up with my knee supports and weight belt.

Heavy squats to me are 1-2 reps. With the last rep being hard as heck getting out of the hole. I take my rest in between sets as well. I don't superset heavy squats cause I'm giving my full attention to them. I make sure I'm good and warmed up, do higher reps and then worked up to a semi-heavy load. When I'm coming back up from the hole, my focus is knees out, knees out, knees out! I swear forcing them out will get me up and out of that period where you're shaking and in that half squat. Knees out will force your biggest muscles of your body, your butt, to get you out.

 Heavy deadlifts! Same concept as squats: low reps, not supersetted, full attention. What goes on in my head while coming up is straight back, straight back, straight back! During heavy deads your back tends to curve forward which is really, really bad and you can totally hurt yourself. I use the bounce from hitting the ground to help get back up and then I drive through my heels like no other.
When I see heavy deadlifts on the agenda, I wear knee socks cause I want to keep that barbell close to my body through the whole entire lift so sometimes I scrap the bar against my shins; my legs are already scarred up so I'm trying to not ugly them up any more.

 Song is by Rob Bailey and The Hustle Standard, "Hungry." Seriously such a killer song to workout to! All they're songs pretty much are.

Handstands are my weakness and a skill that needs lots and lots of practice. I practice them every day and I see some progression but I'm just inpatient with them. Once I can hold a handstand for longer periods, Ill move on to handstand walks which are my ultimate goal. Have to take the steps to reach that goal. I have watched videos on the progression to handstand walks. I usually do them in front of a wall so if I have that support. I will then push off the wall to try to find my center again. I do occasionally step away from the wall cause I mean you really need to just let go of the support system of the wall so I get more used to kicking up and finding my center. If I feel I am going to fall backwards, I release one hand and push off the other so ill land on my feet. I also saw that some just tuck and roll out of the fall. I have seen handstand walks with legs up in the air and with the knees bent.



 

 So I took this picture to show off my SoxBox Navy socks. I love them and are my all time fav...wait I do love my Bad Ass ones too! haha The Navy has a special place in my heart. Why? Cause indeed I will be joining. That's another story so I wont get into that.

Also my booty shorts are from WODGearClothing and are the exercise shorts. I have these as well as the Tron, neon yellow and black pair. I love this brand and am actually a rep for them for 2013. They make ALL their clothes by hand, well sewing machines run by pple, here in CA. So made in the USA!

 

 

So this WOD is brutal, hands down. When you start, you begin with burpees, do as many as you can until the time is at 2min, You then jump up and do 8 toes to bar. Get right back at the burpees until time is 3mins.

I set a pace where I got in 10 or 11 burpees in between each TTB. So depending on how fast you get your burpees in determines how long your WOD will go. My time was 8:47:30.

This pretty much sums up how you feel after this WOD. I resumed the CrossFit post-WOD position on the ground.

I saw a ecard thing similar to this one but with a different saying. I made this one my own so I wouldn't be copying.





 

 

So I posted my box jump failure picture the day it happened. Well this below is what it looks like today:

yeah my leg looks pretty ugly right now. But my scabs are healing up really good since I am putting Emu Oil on them twice a day.

One of yesterday's WOD was 100 power cleans for time. This sucked so bad. My chest took a beating for sure which resulted in these bruises. My chest is so tender and really hurts if I touch it.

 

 

Week Recapage

This week was a doozy with my WODs and work and classes.

Since I recieved my Caffeine and Kilos snapback I wanted to pair it up with my IamProjectX Pirates of the Caribbean tank. Every time I wear it everyone thinks I'm an OG!

 

Clovis WOD:
150 Burpee Pullups
10 mile run
This sucker sucked! I did 15 burpee pullups and then followed with a mile run. By round three i was like "ahhhh" No really this WOD is totally mental; your mind will tell you to stop before your body will. The burpee pullups are seriously your rest periods cause the mile is long and continues forever it seems. Your mind wander during that mile; my thoughts ranged from "i think i need to walk" to "man i gots this!"
This took me two hours; after wards, my feet had blisters, my hands torn up, and my legs like jelly.

When I'm gone majority of the day, I have everything with me. Gym bag, lunch bag, purse, locker room bag etc. 

After my day I went to restock my fuelage so I had lots to carry in. So of course I carried it ALL! No second trips for me; I am far from lazy but I chose to grab it all. I always manage to still unlock my front door and lock my car! Tip: get a retractable keychain for your house key. I wear my lanyard around my neck and pull my key to the lock. 

For my post WOD eats, I make protein pancakes before I leave and store them in my tortilla warmer. This sucker keeps these babies so moist! I choose to make multiple little ones instead of two large or whatev, way easier to eat when you're on the go in your car.

My protein PB marshmellow pancakes:

1 scoop Cellucor PB Marshmellow protein ( use my discount code: PeaceloveFit to get you some cellucor.com)

1/2c oat flour

1mashed banana

1 egg white

Cinnamon

Water to mix

Dash of baking powder

.mix. If too thick I add more water.

 

 Push Press Max 20 reps
I learned from Kendrick Faris that your wrists should face up/vertical not horizontal like most think and do. I got some tips as well to move my hands out a little more than what I have in this video, keep elbows out, rest bar in the crook of your shoulders. 

This dealio ends TODAY(Oct 20)!!! but m5 and get a FREE vortex mixer! But you have to use my code:PeaceLoveFit at checkout on Cellucor.

Progress picture of my traps-no flex. I'm not lookin t my bi's but my trapezius! This was taken before my WOD so I pump! I am so proud and happy with how my body is responding to my CrossFit program. My body has seen more changes in these past few months than the last yr before of just doing BB.

I had 13.4 as part if one if my sessions.

13.4 7AMRAP

3 shoulder to OH (95)

3 TTB

6 shoulder to OH

6 TTB

Cont. increasing by 3 to each until time is up.

I did better than I did surfing the Open earlier this year so that's a plus but I felt like uhh I could have done way better! I wasn't to happy with myself with it.

10min AMRAP

5 HSPU

10 box jumps 30/24

15 cal row

This went by fast but it was brutal on the legs since I did this after stregnth. So my HSPU are different because im trying to do them without the wall support. I come down, balance, and kip up into a free standing handstand. Its a work in progress for sure. I make sure my box jumps are more efficient-i jump back up as soon as i land on the ground. Most usually come back down, roll back on their heels then their toes and jump up. An efficient box jump is when you come down on your toes, barely land and jump back up. Getting the groove down is tricky but you'll find they are faster.

So I was conversing with my buddy while doing 30in box jumps and I ate it! While ok really the box ate me! I didn't fall completely, I caught myself so my face wasn't planted down. I totally yelled "Shit!" really loud and then strayed laughing! It was my bad and I was like aw man I don't want to have to deal with this! Chunks of skin off leave for a long healing. I use Emu Oil on all my scraps, scabs, etc and it works beautifully.

I made my Chocolate PB Swirl Banana Bread during the week. I ate it in the mornings sandwiched between my chickloaf with some of my Cinnamon Nut Butter. So yummy!

Saturday was uber busy for me. I had my ACLS (advances cardiac life support) class, I went to the gym, rushed home and left for the Stockton Thunder Hockey game. Four fights and a 5-0 win! Yes I enjoy life outside the gym! It's not Crossfit alllll day (but really majority haha crossfit for life!) I do make time for my family and friends. Some get wrapped up in this fitness lifestyle and dont make time for anything else. Especially the food and clean eating can absorb a person. Live a little and don't seclude yourself; go out with family and friends to restaurants and don't bring Tupperware. Guess what?! If you're not in the fitness industry or on comp prep or your job is to stay fit (model), you don't need to be 100% all the time because that's not a life to live. You want to be afraid to eat? Or afraid to miss the gym? This is a LIFESTYLE! Meaning you're in it for the long haul, so missing a gym session EVERY ONCE IN A WHILE or having a different meal besides tilapia and asparagus EVERY ONCE IN A WHILE is OK! Having that one day off or that one meal won't drastically change your body. Think of all the time you have ahead of you living that lifestyle. A long time right?! Yes. But also life is short so why not enjoy it!

Ok my rant is done.

Today's METCON WOD

I completed this METCON after my strength training...after heavy squats, C&Js, snatches...my legs were already dead at that point but hey I'm building a better athlete!

So this METCON is done with 115lbs for men and 80lbs for women. The height for box jumps is games standards: 24 for men, 20 for women. Scale if you need to; drop by 10lb increments. 105/70, 95/60...

Complete these one after the other. 

The point of a METCON (metabolic conditioning) is to complete the WOD in a timely and strategized manner; pace yourself and if you drop the bar, give yourself a set rest time, then pick it back up and keep going. If you give a rest time you force yourself to pick it up when you see that the 5 or 10seconds are up. Yes it should only be that long; you don't rest for no minutes! 

Push yourself, scream out if you have to cause I certainly made some grunts and sighs and ahhhs throughout it. 

Just because you have 30 reps doesn't mean go all out and forget your technique. Sometimes going too fast and being tired, you forget form: DONT! Still get ass to grass on thrusters, lock out your arms on jerks, stand up on top of box jumps etc. 

Garret Fisher Interview

Most crossfitters are familiar with this handsome lad: Garret Fisher. I'm sure this years CrossFit Games wont be the first and last time we see him there. He was a rookie this year but man did he make a statement and let his name be known to the crossfit community.
Not only is he a handsome young fellow (How you doin? ...read in Joey T voice), by young I mean young enough for me to date haha, anyways but he also showed his abilities by landing himself a good ranking in the games. His hair sure does have some fans; you can even purchase a Garret Fisher "Johnny Bravo" status shirt in womens and mens. I'm pretty sure I need me one (in a size small please lol)!
In the interview you get to know a little more about what's underneath that epic hair! 

Link to Interview:
Fisher Talks

Picture used from athleticbuilds interview page.

Pride of a Rookie

Pride of a Rookie

CrossFitGames.com has released another awesome, inspirational video!This video give credit to two rookies at the 2013 Games, Natalie McLain and Wes Piatt. I was familiar with Nat before the games since I had been following her on IG (what would I do without IG these days?!?). Wes was new to me when I watched the games.
This video introduces these athletes and gives a little incite to us (crossfitters who look up to all the games athletes) what they go through during the games: their thoughts, struggles, mistakes, wishes, excitements, disappointments...They explain that they feel like they shouldn't be there and that they feel so amazed to be next to the ones that inspire them. But does Nat and Wes know we look up to them now?

Well I hope they are back next year at the 2014 Games!
Nat and Wes

Beauty defined by Crossfitters

Link to CrossFit's Beauty video:

http://games.crossfit.com/video/letting-beauty-speak-itself

This is the best video I have ever watched; it is filled with the most amazing and heart quenching words. 

What is beauty? I have never been asked that question before and you know before watching this video I probably would have said something generic like an awesome physique but that would have just been the surface if what I believe beauty is through my eyes. While watching this video, I was smiling and shaking my head agreeing to every single word that was stated and in utter 'aw' that us Crossfitters have this same definition of beauty I our heads. 

That is what makes the CrossFit community such a family; we have the same outlook and mentality and love for this sport. There may be thousands of boxes around the world but we all seem to come together and appreciate one another. 

Can any other sport say that? I can't think of any. Crossfitters, as I see them, are a family where they build one another up and want the best out of them. Sure crossfitters compete all the time but what makes them not become the standoff competitor is that they are there cheering one another on to finish, to go harder, to give it all you got. At the CrossFit Games, the athletes that complete the WOD go back and encourage the others who are still battling. They may compete but they are each other's support. That's beautiful.

As I write this I realize how much I love this community and that I can't imagine my life without it or CrossFit.

I always want to reach out, to do more, to be more involved in anything and everything that is affiliated with CrossFit and the community. 

I can't wait to grow and evolve as an athlete with this kind of support and love. 

CrossFit and Froning

This article is written about the infamous Fittest Man On Earth, Rich Froning. But while taking the time to read it, I realized it depicts what CrossFit is and what it takes to compete in a way that's depicted through the story of Mr. Froning.
Rich is obviously unlike most people out there: for one he has won the CrossFit Games 3 years in a row, he works out 6-9 hours every day, and most importantly, he God comes first in his life. For that simple yet strong reason, I find him one I look up to not just in my CrossFit life but IN my actual life. Rich reminds me to always put God first in my life and even though no matter how much I love CrossFit, that can not outshine Him. Majority of crossfitters know Rich has 'Galations 6:14' tattooed along his torso side; this is a perfect reminder for him to everyday give it all to God and that it's all for Him.
It's amazing how he thanked/thanks God for his consecutive CrossFit Game's wins because, really, do you think any other man on the top of the podium would say after winning "I have God to thank for my success,"??? Probably not.
Even reading this article reminds me I need to have God come first more in my life and with CrossFit. Rich is an amazing athlete but he is also a very inspirational Christian.

Link to the article : Faith Drives Accidental Champion

Week Recap

Another week of my new Crossfit program down and guess what??? My clothes don't really fit...easily.

These were the first pair of jeans I've tried on since last year. It was a struggle and a few wiggles to get in those babies! I had to walk a little waddle-y and couldn't bend over in fear of ripping them right down the middle of my bum! My dad even said to me "Carah are those a little tight for your new muscles?" Haha I loved it! 

Heavy cleans action! Need to focus on catching my cleans low and then drive up. I was told I used to catch high and then ride it down. If I catch high stay high. I've also learned that your clean should look like your snatch; you are coming up in a deadlift and powering through your hips. 

Recovery was a 'Tasty' KillCliff icy cold straight from my ice box (which I keep in my car and cart around everywhere!)

I have been researching and decidin which brand of Oly lifters to get. Obviously I would have gone with the infamous Adidas but due to be around $200+ I could not afford them. Then down to Reebok's, Nike's, and Adidas Powerlifters. Again cost came to mind, so I went with Adidas Powerlifters 2.0. They have great reviews and I knew since they were going to be my first pair of Oly lifters, I wouldn't be able to compare them to any other ones. They are good to start with and eventually I may down the road get the pricier ones. I was uber excited to get these which I got on Tues an then Wed was a recovery day so I couldn't touch a weight. I was bummed cause I wanted to test them out right away. So Thurs came and those babies were awesome! It's amazing how much better my feet are planted and better stability I have in my lifts. I've had them for a week and no complaints.

These were my post-WOD protein pancakes. I wanted to capture how tall the stack was but they started to fall as I was taking the picture! I pack these up in a container and have them ready for after my WOD.

Gym bag essentials: Oly lifters, PR wraps, cellucor BCAAs, KillCliff, weight belt, chalk, rogue knee wraps, knee sleeves, WOD journal, tape...hmm I think that's it but it keeps growing.

 Cracking open my ice cold KillCliff right after my WOD! Ahhhh

Straight flexing on the way to the gym 

"Holleyman" WOD:

30 rounds-

5 wall balls

3 HSPU

1 power clean

I had to scale the clean because NCCFLab's weight for this WOD was 155 for women and I can't clean that...yet! I used a 15lb ball though and completed all the HSPU even if I did kip them.

This WOD seemed like it went on forever; it took me close to an hour to complete it so I got lots of conditioning in.