Caffeine and Kilos PR Blend Cold Brew Concentrate

Cold Brew☕️Concentrate:

-1 1/2c coarse ground coffee

-3 1/2c water

.add to a coffee press. 

Stir. Cover. 

Allow to sit or 24+ hrs. 

Plunge down. 

Store in fridge. 

Depending on how strong you like it at water/milk 1:2 or 1:3 ratios. 

(I personally do 1:3: cold brew, water, almond milk.)

I used C&K PR blend of coffee.

If you want to try it out: caffeineandkilos.com 

(Last two photos are not mine-taken from C&K website)

My week

Dude my weeks always seem jam packed with crap...

Last Saturday after my WODs I hit up Joann's and found me different fabrics I liked. So Sunday I had some free time on my hands so I pulled out my seeing machine and made my own wraps. This was my test pair (which already sold!) so I'll be making more! 

If anyone is interested in purchasing a pair, in a certain pattern or you have an idea of what you want, let me know and I'll make you a pair! Just email me at rocknout4life3@yahoo.com 

I get asked too much "Carah, are you single?" Geez people ya I am! Why? Cause God hasn't placed a crossfit beast like myself in my life! Haha But really though, I know what I want and what I don't want in a man so I don't just settle for any man. 

Morning ab check! I haven't posted in a while on IG because I don't want to be know as just an ab picture bathroom selfie girl like many are nowadays!

But I got asked "do you still have your abs!?" Really is that all you care about? Ya I still have my abs but they aren't my focus. I strive for PR's and overall health. I don't earn my abs by being skinny; trust me when I say I don't work out my abs purposely! I "Eat Big Lift Big" so my abs are revealed through my hardwork. 

Post WOD protein time!

I blended up WFit Vanilla Coconut Protein with almond milk, ice, and a banana and poured into a frozen glass. So yummy!

Plus I'm rockin my Caffeine and kilos SnapBack which I freakin love!

HALLOWEEN!

I chose to be an 80's Aerobics chick because I just wanted to make a costume and not but one. 

I didn't do anything special, I worked, went to the gym, and relaxed. I didn't have any candy which there was a huge bowl too. Nope for my last meal I had a slice of protein pumpkin bread and my apple chickloaf with some nut butter (I have this every night). I stayed up watching Hocus Pocus with my family while passing out candy-no parties for me!

Geez this was post WOD and I was spent. I had heavy deadlifts so my back was done halfway through. And I even PRed my DL! I kept good form, straight back, push through heels, squeeze those glutes! 

This was an early sesh so I wore my Caffeine and Kilos SnapBack low over my face with my IamProjectX hoodie on. 

Girls day with my mom and sis consisted of the grand opening of Victorias Secret remodeled store along with other stops. I picked up these new leggings to wear at the gym; also got an weican flag pair! So groovy! I may get some stares but them being in sale for $7 was too good to pass up!

Sunday rest day!

Lots don't I believe in rest days but I do. My body gets weak and tired after 3-4 days of hard arse training. I am in this lifestyle for the long haul so I'm not going to force myself to go and be miserable and in pain at the gym and not give 100%. When I come back following a rest day, I feel refreshed and I want and miss the gym, seriously. I used to not do rest days, but you know, I would force myself to the gym and make myself go even if I didn't want to. That changed because I do crossfit for my love of it not cause I strictly want to be in shape. If you are at the gym and don't want to be or you're not happy and feel tired, listen to your body. You want to want to go to the gym. It's a privilege to use your body and push it so don't take it for granted.

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.

Week Recap

When I wake up, depleted, and unfed (left pic). I'm downing my homemade carrot cake bagel sandwiched with my apple chickloaf and spread with my espresso nut butter. Post feed (right pic) and body charged ready to go WOD it up, about 40mins after eating. I use foods to build my body and fuel my workouts. As you can see my body gets fuller and appreciates the lovely nutrients!

This is totally random but this caught my eye. Miranda Oldroyd (Crossfitmiranda) 'liked' one of my pictures! Yup, I had to snap a picture to document it.

My post WOD nutrient inhale:

-a semi-frozen KillCliff (I stick in an hot before leaving to the gym, pack in a cooler, and it's perfectly ready to drink after).

-my brownie batter pancakes (almond flour, egg white, cellucor molten choc protein powder, banana, vanilla, water) with almond in a medicine cup (benefits of a nurse) with measurements on it. I make these before leaving, put in Tupperware, and have them ready to inhale after. No they aren't hot but they are yummy and their texture are just like they were made right then. I eat them while drivin to work and sometimes I make a mess and end up with some nut butter on my steering wheel. 

Broad jumps at the end of my set and man these can be brutal if you are squatin low, jumpin far, and using your whole body to jump as far as you can, you'll feel the burn! Doesn't take much to to get you worked!

BEST DELIVERY EVER!!!

It took eight weeks for me to receive these babies! I designed my very own Reebok Nano 3.0s and man it took a while. There are so many options available and to create; I knew exactly the colors I wanted cause I mean most know by now black & grey are my signature colors with pops of white and red. I had my best bud help me design them until they were perf! Reebok Nanos customization are so popular and in high demand their normal 4-6wks of receival had to be extended. And they even reimbursed me for the shipping since their quote of arrival would not be true. High five for Reebok! Don't blame the Crossfitters for snatching them up! I literally ripped the box and yanked them out! Slipped em on and rocked around the house to break them in except they need no breakin in! I'm serious; I wore them the next day and they were just fine!

I had them on before I left my house and I couldn't help snapping a picture of their awesomeness!

My snatch is improving since I'm working on it just about everyday! My thumbs are so sore and rubbed raw! Hook grippin it up! I noticed since I've been wearing my Oly lifters, my feet are planted and I land stronger and back on my heels. 

Another delivery! Caffeine and Kilos Tuxedo SnapBack!

My bud and I know their hats go out fast so when they did a release on a red SnapBack and had the tuxedo restocked, we needed to jump on it! My bud ordered me mine (since I couldn't order myself) at that time, shipped it to my address (he lived in another state) and said merry Christmas! Haha we exchange gifts early apparently! 

By the way my bud ordered this hat about noonish on Friday and I received it late afternoon on Saturday! Fast shipping! And it came in a stamped out C&K box.

My struggle for completing my Crossfit program at a globo continues and continues to get more frustrating! I hate it but I love Crossfit more and waaayyy to much so I endure! I'll get in a box eventually and I'll appreciate more than one could know. Until then, I appreciate all the crossfitters that give me props for busting my crossfitter arse in a globo gym. Can't fight a love like mine haha

Espresso Nut Butter

Happy International Coffee Day!

Celebrating with a coffee recipe:

 I also had bulletproof coffee this morning, coffee protein ice cream with some of this yummyness in it!

Espresso Nut Butter:

Here is just a video I made for fun!

-2c roasted nuts (I used walnuts)

-1/4c espresso or coffee beans ( I used Caffeine and Kilos PR Blend )

1. Roast in oven or do what I did, toast in a dry pan. Shake pan frequently so one side doesn't burn. Take off when fragrant.

2. Pour into a processor or vitamix or blender.

3. Blend nuts into powder.

4. Add espresso.

4. Process until smooth.

Make sure you scrap down sides about every 30secs to a minute. It'll take a while but be patient. 

This is strong! So if you just want a hint, do less espresso. If yours turns out too strong just throw in some more nuts until you find your good flavor of coffee. 

Optional: add in stevia for sweetness.