Muscle ups!

Today at crossfit we did “nasty girls”.

“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

I usually do my muscle ups banded (either on the bar or on the bands).  Bar muscle ups feel more comfortable to me, probably because I’m never on the rings for anything else and pull-ups happen to be my favorite exercise!  They also take more out of me, but that is probably because I pull the band too tight when I use it on the rings and make it too easy for myself! Today, Joe pushed me to try jumping into the muscle up from a box instead.  I did a couple before the wod and felt pretty good!

Then we started the wod.  The jumping muscle ups got REALLY HARD REALLY QUICK!  But I got all of them in! 🙂  My triceps are gonna be sooooooooooore tomorrow!

Also, I PR’d my push press by 10# for a total of 105#!!!  Woohoooooooo

Totally unrelated, today is my last day at my job, so I’m obviously blogging instead of working.  

Happy Friday 🙂

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Paleo confessions

No, I’m not going to confess all the champagne and cheesecake I had this weekend… it was my bridal shower this weekend, give me a break.  🙂

I consume 3 things on a DAILY basis that are not paleo.

1. Pre-workout drink.  It wakes me up before Crossfit, gives me more energy to lift heavier and faster, and it’s a lot quicker for me to get ready in the mornings than coffee.

2.  Protein shake.  It’s loaded with protein, it’s a quick way for me to get protein right after working out and it tastes pretty damn good!!!  If I don’t take my protein shake right after I work out, it will be about 2 hours before I get anything in my stomach after working out, and you don’t want to encounter me when I am that hungry.

3.  Coffee creamer.  Guilt pleasure.. I have no excuse.  I’ll be in the kitchen at work (where people know how I eat), having a conversation about paleo, while pouring my coffee creamer into my coffee.  I’ve been called out on it more than once.  It’s almost embarrassing, but I still use it every day.  :/

I wanted to put that out there more of a disclaimer before this next paragraph.  I am in no way perfect, I don’t follow paleo 100% but I try to use my head about it.  I don’t eat something bad for me and try to justify it.  I “like” a lot of Crossfits on facebook, I like to see the different WODs, the set up of the boxes, maybe I have friends that go there, or maybe I’ve visited or thought about visiting that box.  The other day I saw a local box post about a “24 day Advocare challenge”.  I looked up advocare and saw that it’s basically a TON of supplements, appetite suppressants and meal replacements… MEAL REPLACEMENTS????  REALLY????  If you are hungry, then you should EAT!!!  And eat real food!!!  No need to suppress your appetite or replace a meal with a shake!  I was extremely shocked to see a Crossfit box promoting this.  Seems like a gimic and not quite in line with what I understand from Crossfit/paleo.  I’m sure it works, I’m sure you can lose weight, but does it really fall in line with Crossfit and paleo?  Is that really healthy????  I don’t feel like this is something that a Crossfit box should be promoting or selling. The box that posted this “challenge” is one that is close to my house and if my situation ever changes and I’m not able to go to OCCF, this one would be an option for me.  It’s not anymore.

Here is a blog I read when researching Advocare.

To all the boys grunting and yelling in the gym

To all the boys grunting and yelling in the gym:

I’m sorry I called you a douchebag.  I really am.  I yell in the gym now too.  I make the ugliest faces and I cuss.  I throw the weights on the ground and I take my shirt off half way through the workouts.  If the me from a year ago saw me in the gym today, I would hate me.  But I get it now.  So, my sincerest apologies go out to all the boys working hard in the gym that I put into the douchebag category.

Yesterday I RX’d Grace for the first time.  I could barely move my right shoulder this morning and I have about 17 bruises on my chest but I did it.  The last time that I did Grace, I used 75# and it took me 5:02.  This time I did it at 95# and it took me a good 9 minutes.  I don’t even care that I was the last one to finish (by a long shot), I’m just happy that I did it.  🙂

Chicken rosemary and prosciutto


Tonight for dinner I made chicken thighs stuffed with rosemary and wrapped in prosciutto with cauliflower disguised as mashed potatoes.  😉

I marinated the chicken thighs in white wine (nothing fancy), olive oil, rosemary, garlic and lemon for about 30 minuntes.  When I was ready, I took the chicken thighs out, rolled them up with a sprig of rosemary inside, wrapped it in prosciutto and stuck it together with a toothpick.  Baked for 40 mintues and they were ready to go!

I was pretty convinced that I was going to prefer to wrap the chicken in bacon instead of prosciutto but the prosciutto was actually really good!!!  I am definitely making this again!

I made mashed cauliflower with it.  Dean calls cauliflower broccoli’s ugly twin but I think of cauliflower is more like a chameleon… you can seriously turn it into anything!

I steam the cauliflower in a standard veggie steamer with garlic salt and pepper for about 20 minutes, then I throw it into the food processor with the garlic and a lil butter!

So on Saturday morning I went back to the box to attempt the open wod 13.1 again.  I knew was I was getting myself into and I knew what I had to do.  I felt a bit slower than Thursday but my technique was better and I hardly failed on any of my reps!  My final score was 123 and I’m so much happier with what I did!  I felt a little sluggish but I am positive that it’s due to the wine, cheese, bread and pasta that was consumed on Friday night!

Crossfit Games Open 13.1

This morning was my first Crossfit Games Open workout.  The anxiety that I felt yesterday waiting for the workout to be released is almost comical.  I refreshed the Crossfit Games website every 10 seconds at 5pm to make sure I got it right away and didn’t miss anything.  Honestly all I wanted was a workout that I didn’t have to modify anything.  I can’t do muscle ups or double unders but mostly anything else I can deal with… well anything but burpees.  I hate burpees, but who doesn’t?!

Here is the workout (The men’s weight is on the left, women’s weight is on the right)…

Open Workout 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

Seeing as how I’ve only snatched 75# twice in my life, and both times were on Monday I was just hoping to get through 5 of them for a total score of 105.

We partnered up in class and went in two heats so that we could judge each other and my friend Carrie went before me.  Her PR on Monday was 80# as well.  I watched her fly through the burpees and snatches, she got them up one after another and made it look so easy.  She got through all of the 75# snatches and had time to complete the next set of 20 burpees with 5 seconds to spare, for a total score of 150!  I thought, ok maybe I can do this… maybe I can get higher than 105.

Then it was my turn.  I hate burpees- did I mention that?  40 burpees, at one time?  That blows.  The 45# snatches were not too bad- then it’s back to more burpees… I was doing them pretty slow at this point.  I got to the 75# snatches with about 10 minutes left on the clock.  I can do 30 snatches in 10 minutes right?  NOPE!  I tried about 5-10 times and couldn’t get it over my head.  I was SO frustrated and thought, ok I’m not even going to hit my 105 goal.  Carrie was cheering me on and Joe came over and told me to PULL harder.  I did.  And I got it!  After that I think I only failed on one or two after that, I got through 14 of them before the time was up.

Am I happy I beat my goal?  Of course… but my goal was too low.  I could have done better.  I should have done better.  If I hadn’t wasted so much time in the beginning not pulling hard enough, I might have gotten 5-10 more in.

I know my scores aren’t going to compare to half the girls out there competing around the world but there is something about doing something like this that makes you push yourself beyond what you would do on a normal day.

OCCF is doing the open wod again on Saturday.  I have a really busy day and I’m afraid it’s going to be an all day event and I won’t have time.  BUT I really want to beat my score.  I’m realizing now that I should have made time on the next 5 Saturdays for re-dos.

Here are some pics of my 13.1 workout!

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If I had known this was a “take your shirt off kind of day” I would have worn my pink sports bra.  Ugh.

Chin to bar and pineapple burgers

Chin to bar- It sounds like I’m talking about pull-ups, doesn’t it? I’m not. I wish I was.

At Crossfit on Monday morning we were going through the burgener warm up progression for snatches before we worked on our 1rm. Well, Joe (my coach) always tells us to make sure that we are quick and to bring our elbows up high and outside. Well, maybe I had too much coffee that morning, or maybe I just wasn’t thinking clearly but I brought my elbows up TOO HIGH and TOO QUICK. For whatever reason, I happened to be biting my lip (must be all the 50 shades of Grey I was reading a few months back). The bar slammed into the bottom of my chin at what felt like 50 miles per hour, forcing me to bite down on my bottom lip. I quickly ran to the bathroom to clean up the blood and VERY CAREFULLY finished my warm up. My lip felt as if was as thick as the bar that did the damage, and entire mouth was throbbing for about 5 minutes afterwards. Luckily the swelling went down pretty quickly and a friend told me that it looked like I had lipstick on my bottom lip.

This wasn’t the first time I’ve seen blood at CrossFit and I’m sure it won’t be the last. One time I ripped a mole off my chest doing power cleans and front squats. Yes, completely ripped it off. I had no idea. I didn’t feel a thing. I don’t remember what else was involved in the WOD that day but I was walking away from the bar and a fellow Crossfitter pointed out that I was bleeding. I don’t know if any of you have ever ripped a mole off before but it doesn’t stop bleeding for quite some time. I went through a few different bandaids and had a mess to clean up when I was done but you better believe I finished the WOD!!!

Ok back to my lip- it has hurt like a bitch for the past couple of days (finally starting to feel better) and everything that I ate on Monday had a slight blood flavor. Yum.

On a brighter note, I PR’d my snatch by 10 pounds for a new record of 80 pounds! 80 didn’t feel as heavy as I expected but I couldn’t get 85, I’m pretty sure it’s mostly mental but it’s amazing how heavy an extra 5 pounds can feel! I can hear Joe saying, “Get UNDER the bar” in my head as I think about it.

pineapple burger

For dinner last night I made pineapple stuffed burgers with sliced sweet potatoes. I wish I could take credit for the pure genius that is this burger but I can not. I actually took a recipe that I saw on and adjusted to my liking (I do that a lot). It’s kind of like a Juicy Lucy but with pineapple instead of cheese… and no bun of course. Amazeballs.

A link to the original recipe is below, I used all beef instead of chorizo because I just don’t like chorizo. For whatever reason, paleo recipes never tell you to use salt and pepper… I added salt and pepper to my beef when I mixed it, along with garlic powder. I made 8 patties and then put the pineapple slice in the middle of 2 and turned it into one patty (4 burgers total). I used about a pound of beef and definitely should have used more. Once the burgers were made, I needed to cook them in bacon fat but I didn’t have any SOOOO I cooked a few pieces of bacon and used the grease to cook my burgers. Took me about a total of 15 minutes to cook the burgers thoroughly. Once they were done, I put the bacon strips on top of my burgers along with some guacamole!

original recipe-

For those of you that are not interested in paleo, please look up the recipe for a Juicy Lucy and sink your teeth into one as soon as physically possible.


Most of my friends know that I eat paleo, but some have no idea what it is.  So, before they get sick of hearing me talk about it (if they’re not already), I’m just going do a quick explanation, most of which I’m pulling from other websites! 🙂

Centered on commonly available modern foods, the “contemporary” Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils.  (wikipedia)

We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals.  This is not a “diet” – we eat as much as we need to maintain strength, energy, activity levels and a healthy body weight. We aim for well-balanced nutrition, so we eat animals and a significant amount of plants.  Eating like this has helped us to look, feel, live and perform our best, and reduces our risk for a variety of lifestyle-related diseases and conditions. (whole30)

Meat, seafood and eggs; vegetables and fruit; and healthy fat sources like coconut, avocado and olive oil are all foods that make you healthier.  Sugar, alcohol, grains, legumes and dairy are all food groups that have significant potential down sides, and may not contribute positively to your health. (whole30)

So in summary- no bread, rice, potatoes, cheese, anything with ingredients that you have to google is a big fat NO.

If you don’t eat by these guidelines now, you are probably feeling pretty sorry for me.  A lot of people talk to me like I’m depriving myself of something or starving myself.  I can assure you I 100% thoroughly enjoy my meals and probably eat double if not more than double the calories of a girl my age on a “diet”.  When I first started Crossfit, the first thing everyone used to say to me is, “You’re not going to get sucked into that paleo diet are you?”  I’d answer “hell no” before they were finished asking the question.  Slowly but surely I did get sucked in.

The first time I tried paleo was a disaster.  I came home from a weekend away to a house full of meats, veggies and oils and more paleo ingredients than I could imagine.  My fiance printed out a paleo shopping list and bought EVERY item on it for me as a surprise.  If I haven’t mentioned it yet- he is AMAZING.  Now, all these foods do you no good if you don’t know what to do with them.  Prior to this paleo attempt, our meals consisted of ground turkey or chicken paired with rice, quinoa, or salad and maybe some veggies on the side.  So I thought, “well this is simple, I will just replace the rice with broccoli and boom paleo is done!”  Yea…. it doesn’t work like that.  After 4 days… 4 miserable, cranky and hungry days… I ate half of a bag of pita chips and half of a block of feta cheese after a bad day at work and I was done with paleo.  After that I continued to make some paleo meals here and there, and I experimented more but I will be honest, I added cheese to almost every paleo meal and/or wrapped it in a tortilla.

Part of the reason that I was so against paleo in the beginning is because I love to cook and I was afraid I would lose that if I went over to the devil paleo side.  Through my experimentation I realized that I can be even more creative when I have a more limited list of ingredients to choose from and I was learning more about cooking than ever.  So in January I decided to commit.  I never did the Whole30 challenge (although I urge everyone else to, haha), and I eat 100% paleo about 80% of the time.  The weekends is when I indulge in my 20% and I am very strict throughout the week.

If you are reading this thinking, but I need carbs from bread or pasta or rice for energy… you’re wrong.  If you are telling me there are nutrients in your whole wheat bread that I can’t get from fresh vegetables, you’re wrong again.  Paleo is not easy, it’s a commitment and it really does take some time to figure out.  But it’s worth it.  It feels so good to know where all your food comes from, to actually know what’s in your food.

It’s not for everyone, but if you are interested you should definitely give it a try!