The Monster's Life

Paleo Cinnamon Coffee Cake

2012-02-27T18:43:00.002-08:00

Cake:

2.5 cups of almond flour,

(you can used blanched or unblanched, I dont think it really makes a difference)

1/4 tsp sea salt

1/2 tsp baking soda

1/2 cup coarsely chopped walnuts

1/2 cup dried cranberries

1/4 cup grapeseed oil

1/4 cup agave nectar

( I use blue agave)

2 large eggs

Topping:

2 tbs ground cinnamon

2 tbs grapeseed oil

1/4 cup agave nectar or honey

1/2 cup sliced almonds

Directions:

1. Preheat oven to 350 F and grease an 8" square baking dish with grapeseed oil

2. Combine the dry ingredients of the cake in a large bowl and mix the wet ingredients in a separate bowl. Mix together until completely incorporated.

3. Spread the mixed batter into greased baking dish

4. Mix the topping ingredients together and spread over cake batter.

5. Bake for 20-30 minutes or until toothpick comes out clean. Le cake cool in pan for 1 hour before cutting.

Watch your cake because it can easily burn and over cook. No one likes a dry cake. Serve with coffee or just to snack on.

* I buy all of my ingredients at trader joes because they are sooooo much cheaper there

Paleo Lemon Bars

2012-02-08T16:49:00.000-08:00

So this was the first time I have ever made any type of "bar"

and they turned out pretty tasty, a bit tart but I am ok with that

Crust:

1-1/2 cups of blanched almond four

1/2 tsp sea salt

2 tbs grapeseed oil

1 tbs agave nectar

1 tbs vanilla extract

Topping:

1/4 cup grapeseed oil

1/4 cup agave nextar

3 large eggs

1/2 cup freshly squeezed lemon juice

Directions:

Preheat over to 350F. Grease an 8" square baking dish with grapeseed oil and dust with almond flour

For the crust, combine the dry ingredients and wet ingredients in separate bowls, then slowly combine together. Press the dough into your 8" dish and bake for 15-17 minutes or until lightly golden.

As the crust is baking mix your topping ingredients together until completely combined and smooth, I would suggest using a stand mixer like I did or a hand mixer. This should be mixed on a high setting. Pour the topping over the hot crust and stick back in the oven for another 15-20 minutes.

The topping should be slightly golden brown, take out of the oven and let sit on counter to cool for 30 min.

You then want to stick it in the refrigerator for at least 2 hours to set.

Cut into bars and eat!

Day #1: My View

2012-02-01T11:14:00.000-08:00

Feb Photo Challenge

2012-01-31T08:30:00.000-08:00

Fat Mum Slim has been doing a monthly photo challenge and I didn't get a chance to do it last month but I am going to for February! Great excuse to take more pictures.

Paleo Brownies

2012-01-30T21:21:00.000-08:00

Helloooo paleo brownies! Get into my tummy!

1 1/4 cup raw agave syrup, gently heated
3/4 cup natural cocoa powder
1 cup almond butter

1 egg
2 tsp vanilla extract
1/2 tsp baking soda
(next time i might add a little baking powder for more lift)
1/2 tsp salt
* I added a handful of walnut to my brownies but you don't have to

(next time I am going to add espresso, always makes chocolate better)

1. Heat agave syrup gently over VERY low heat until warm (do not allow to boil). Stir in cocoa powder over low heat until smooth. Do not burn the cocoa so be sure to stir frequently and on very very very low heat. ( I constantly stirred my agave and cocoa for probably 5 minutes to incorporate everything and to make the mixture smooth)
2. Mix egg with vanilla extract, and baking soda before combining with agave-cocoa-almond butter mixture

3. Remove agave and cocoa mixture from heat and stir in remaining ingredients.
4. Grease an 8x8 pan or line with parchment paper or foil. I used grapeseed oil to grease my pan.
5. Bake at 325F for 40-50 min. Insert a toothpick in the center and if it comes out clean, they are done!

2012-01-23T09:59:00.000-08:00

I am a Pinterest-a-holic, especially when it comes to paleo recipes! So I thought I would try out these bacon bowls this morning and I am glad I did. Super nom-a-licious

I filled the bacon bowls/cups with scrambled eggs, homemade salsa and guac.

Super yummy! I made two because I always make more than I should, only ended up eating one and gave the other to my bro. These are super easy to make and it's bacon so cant go wrong there.

Nom Nom

2012-01-18T06:57:00.000-08:00

So I have been trying to be as strictly paleo as possible and so far it has been paying off. My pants are looser and I feel a lot better. I am trying not to get stuck eating the same thing all the time so I have been experimenting with different recipes lately.

Tonight I made home made mayo and it turned out awesome!

And then I made some paleo herb rounds. Awesome for burgers and breakfast sandwiches.

1 1/2 cups almond flour

2 tablespoons coconut flour

2 tablespoons fresh rosemary, chopped (i did 1/2 rosemary and 1/2 oregano)

1/4 teaspoon salt

1 1/2 teaspoon baking soda

5 eggs

1/4 cup bacon grease (or coconut oil, melted)

1 tablespoon apple cider vinegar

1/2 tablespoon honey

Directions: preheat oven to 350. Mix all dry ingredients together in a big bowl and all the wet ingredients in a separate bowl. Make sure you mix the eggs/wet ingredients before incorporating them into the dry ingredients. Mix wet and dry ingredients together. Scoop out onto a baking sheet with an ice cream scoop and bake for 15-20 min.

Superrrrr yummy with my burger, and I even had some avocado! ( I never liked avocado but it's growing on me) The recipe made about 8 buns.

I made some potatoe salad too with my mayo and some yams but didn't eat any because I was so friggin full from my burger.

Oh! Check out how big my green onions are getting! Almost as tall as the window

2012 CrossFit Goals

2011-12-20T10:59:00.000-08:00

Currently:

Back Squat- 210

Dead Lift- 255

Shoulder Press- 95

Front Squat- 155

Sumo Deadlift- 265

Push Press- 125

Squat Snatch- 105

2012 Goals:

Back Squat- 250

Dead Lift- 300

Shoulder Press- 125

Front Squat- 210

Sumo Deadlift- 325

Push Press- 145

Squat Snatch- 125

Pretty big goals for my weights in 2012 but with hard work I think I can get there, or at least come pretty damn close to them.

Endurance is a whole different story.

Paleo(ish) Chocolate Chip Cookies

2011-11-22T20:17:00.000-08:00

Paleo Chocolate Chip Cookies

2-1/2 Cups of almond flour

1/2 tsp sea salt

1/2 tsp baking soda

1/2 Cup grapeseed oil

1 tbs vanilla extract

1/2 Cup agave nectar

1 Cup dark chocolate chips ( I used semi sweet because I am not a fan of dark chocolate)(paleoish)

Directions:

• Combine dry ingredients in a large bowl

• Mix together the we ingredients in a small bowl

• Use a small ice cream scoop or spoon and scoop out small rounds onto a lined cookie sheet.

• Press the batter balls down a bit to form a disk

• Bake at 350 F for 7-9 minute

* Note: I have read that a lot of paleo bakers dont like to use "Bob's Red Mill" almond flour because their recipes come out runny, I added about 1/3 cup of coconut flour to my mixture to firm it up and my cookies came out great

Now serve and eat!

I paired mine with a little bit of paleo ice cream

On a CrossFit note:

I One rep maxed on my sumo deadlift yesterday

265 lbs!!

Thats a 10lb PR. So happy with that number, getting stronger

I also PR'd on my 800m run. 4:30. Still pretty slow but at least I am improving. I have been trying to keep a faster pace and letting my lungs burn a little bit. Hopefully this will make my lunges stronger and I can keep getting faster and faster.

2011-11-14T11:42:00.000-08:00

Donate!

2011-11-14T11:06:00.000-08:00

Paleo Style.

Share your favorite paleo thanksgiving recipes! Id love to make a super yummy thanksgiving this year

Movember!

2011-11-07T09:50:00.000-08:00

If you havent heard of Movember well then Listen up!

This month is Prostate Cancer awareness month and men everywhere will be shaving their facial hair off and growing out their stash!

I have a page set up as I am a MoSista

Please help spread the word and donate, every little dollar counts

Go HERE to donate

You can also buy a mustache sticker from my Online Store and 50% of the proceeds will be donated to Movember.

Weighted Push-Ups

2011-11-06T19:32:00.001-08:00

Went to CrossFit West Sac on Saturday for the morning WOD.

Did weighted push-ups, my last and first time doing them I got 90lbs

Saturday I PR'd by 10lbs

100lb Push ups!

#CrossFit

Birthday Wod

2011-11-02T20:27:00.000-07:00

Birthday Wod

24 Reps of each movement for time.

C- Power Cleans 95#

A- Abmat Sit-Ups

S- KB Swings 56#

S- Shoulder to Overhead

I- I pick deadlifts 95#

D- Double Unders

Y- Yay Burpees

Time: 19:00

This was rough, I ended up going heavy on my bar work, RX'd was 65#, I did 95# and KB was 35# I did 56#. Awesome sweat day and full of birthday wishes ♥

Halloweenie 2011

2011-10-31T12:21:00.001-07:00

This was our 2nd annual Halloween Costume Party and it was awesome!

I didnt get to snap a pic of everyone but here are a few from the night of horror

Our front entry way, Frankenstein's Laboratory

Frankenstein and his bride

Red Velvet goodness

Jaymi, Me, and Amy

Me and my friend Sara

Jello shots!

The most amazing Whoopie pies in the friggin world! Made by Amy

(I stole this pic, dont beat me)

Stacey

2011-10-10T22:39:00.001-07:00

10/10/11

"Stacey"

150 squats

2K row

150 squats

time- 22:14

Feeling Saucy

2011-10-03T16:35:00.000-07:00

Mon-Wed-Fri

I will be doing a walk / interval run at elk grove park with my friend and anyone else who wants to join

So besides running this morning, this is what I did today

A.M. WOD

Tabata row

* 20sec of work, 10 sec rest, for 8 rounds

86m- 85m- 83m- 71m- 78m- 79m- 71m- 86m

total of 639meters rowed

Afternoon WOD

Warm-Up

800m run x2

2 min rest in between runs

Skill/Heavy

5 rep max back squat

145 lbs

WOD

21-15-9

medicine ball dead lifts 16#/20#

push-ups

box jumps 20/24

Time- 6:17

New Changes

2011-09-25T19:04:00.000-07:00

New changes are coming to my CrossFit workouts.

Things are going to get heavier, movements will get faster, and mentally I will be stronger.

I am switching to two days on, one day off. Two metcons a week, and two deadlift workouts a week. At least until the end of the year. I WILL be hitting my goal of deadlifting 300lbs.

Plus my running in the mornings, also more running throughout the weeks workouts.

As for bootcamp, I dropped it. Although I would rather not give up on something, that class was just beyond useless. Same workouts every class, which was twice a week. And none of the workouts were solid and didn't interconnect with each other. No functional movements and everyone in that class had terrible form. I just decided it wasn't for me. Instead I have decided to run in the mornings 2-3 times a week. Straight runs, intervals, short runs, anything really.

I am hoping that this new routine will help me become faster as well as stronger. Lord knows I need to work on my speed and endurance.

Finally!

2011-09-07T17:38:00.000-07:00

9/7/11

Warm-Up

(2) 400m runs with #15 plate

Skill/Heavy

5-5-5-5-5
Split Jerk

65•75•75•85•95

and then I did one at 115lbs. Very happy! I haven't been able to clean more then 105 or jerk more then 105 and I did both today at #115 with ease, and after a 5x5 set. Pretty excited I overcame that little benchmark.

WOD
4 min of max burpees
46

2011-09-03T20:04:00.000-07:00

I wont post my warm-up or skill today, they were very short

WOD:

3 Rounds for total reps.

1 Min at each station with a 20 sec rest in between. After all stations are completed thats one round. One min rest.

1 min

See the Lights with 25#

20 sec rest

1 min

Weighted step-ups 20" box with 28# kettlebells

20 sec rest

1 min

Kettlebell swings with 35#

20 sec rest

1 min

Deadlifts at 75#

1 min rest

Round One:

20-10-22-25 = 77

Round Two:

20-10-23-26 = 79

Round Three:

17-10-22-30 = 79

Total Reps:

235

So it goes..

2011-09-01T21:47:00.000-07:00

Started bootcamp last week, so far it has been pretty much just cardio work, stair running, lunges, high knees. Typical fitness classes you would expect from a school. Still a good little extra workout before my CrossFit WOD's

Baby jesus knows I could always use more work with endurance so I will take anything I can get.

Here are my last few workouts.

9/1/11

BootCamp 8:00 A.M.

"Grace"

30 clean and jerks

I did squat clean and jerks. Only got to 20 then failed. I had bootcamp right before attempting this WOD and also tried it on an empty stomach. Not cool

8/31/11
Warmup
200 Meter Run
200 Meter Run Backwards

Skill/Heavy
10 Min to find your max Double Unders

WOD
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

‎8/30
Warmup (1 Round of Fight Gone Bad)
1 Min at each station
Wallball-20 pound ball, 10 ft target
Sumo Deadlift high-pull-75 pounds
Box Jump-20" box
Push press-75 pounds
Row-calories

Skill/Heavy
5x5 Front Squats

WOD
Five rounds of:
3 Cleans
20 Burpees

+BootCamp in the a.m

8/29
Warmup
800m Run
WOD (Hec's Birthday WOD)
40 Pullups
40 Pushups
40 Squats
40 Bench Press (Pick your own weight)
40 Kettlebell Sumo Deadlift Highpulls

Weak sauce

2011-08-26T23:13:00.000-07:00

8/26/2011

Everyday before my warm up I warm up my joints with a pvc pipe. All of my movements help with dynamics and get me warmed up before my warm up.

Warm-up

50 Double Unders

10 Push-Ups

10 Flat legged sit ups

10 Flutter Kicks

Skill

3 attempts and max L-Sit holds

*progressions

:36, 1:32, 1:13

WOD

6 min amrap

1 clean and jerk

drop weight and stand straight up

2 clean and jerks

unbroken, drop weight and stand up after 2nd rep

3 clean and jerks

unbroken, drop weight and stand up.

-That's one round

Rounds: 5 rounds

Donate

2011-08-26T13:35:00.001-07:00

Hi Bloggies!

Now I dont usually ever post anything like this but this is very important to me and is a great cause.

I am a CrossFitter and CrossFit every year puts on a Fight Gone Bad event for lost and wounded worriers. This is a 17 minutes of pure hell and pain that we dedicate to the men and women who fight for our lives and safety everyday. We endure this 17 minutes because they and their families go through so much pain. The loss of a loved one, the wounded, the children left behind. Our 17 minutes is nothing compared to what they have to endure.

The money donated goes to wounded and lost soldiers families. Every penny counts so please help donate. This link is to my brothers page. I do not have a page but I am still donating and completing the workout. Please pass along this message and look into your change box for a few pennies or dollars.

Thank you all so much! Here's to raising funds for a great charity!

Donate Here

xxxx,

CMonster

It gets tough

2011-08-25T19:35:00.000-07:00

Sometimes I feel like I am going backwards in my workouts. Like I am not progressing as much as I want. I think I can always go faster and heavier but then I get stuck.

Today was my first workout in "bootcamp" all we had to do was run 1.5 miles. It's amazing how lazy and unmotivated people are. I ran the whole thing but some how ended up being one of the last people on the track. There were about 10 people including myself on the track by the time I finished. It just boggles my mind how allllllll of those people some how managed to finish before me even though not one of them (but a select few) lapped me. I know that they didnt run all of their 6 laps and you know what, they are just cheating themselves. They will never make any progress or gain confidence if they start out cheating.

I am not the best of runners but I know I ran my entire 1.5 miles, I may be slow but I ran it. I am getting slightly better at running but everyday is a different journey.

Here's what I did today...

Warm-Up

100m sprint

10 burpees

40 sit-ups

40 russian twists (2 count) with 15lb plate

10 push-ups

Skill

3x3 Snatch

45-65-75

WOD

"Nancy"

5 rounds for time:

400m run

15 over head squat #65

RX'd

time: 25:13

Not the best of times, definitely didn't rank very well on Beyond The Whiteboard

Not trying to make excuses at all but my legs were already fried from yesterdays workout and then my run this morning. It was also my first time doing so many OHS' with that much weight and that many reps. First time for everything and there is always room for improvement.

Oh me oh my

2011-08-24T17:07:00.000-07:00

Today I took my body measurements, the last time i took them was in January. Was there much change? Somewhat, not as much as I would have liked but I am still working on it. Everything is a bit toner but the same measurements, which I am totally ok with. Some things got smaller wooo. I am hoping after this paleo challenge that my thighs and mid section will slim down and tone out a little more.

Today's Workout Lineup:

Run Run Run WOD

800m - 4:42

400m - 2:25

400m - 2:40

200m - :57

200m - :58

200m - :54

200m - :47

These are not ideal times but they are such an improvement for me. My 800m used to be 5:18 so at least I am starting to shave off a bit of time. Everyday makes me better

WOD/Skill

5x5 Sumo deadlift high-pull

65-75-75-85-95

WOD

-Three rounds for time

• 10 box jumps (20" box)
• 10 kettlebell swings #35
• 10 med ball thrusters #16
Time: 6:10

Paleo Challenge

2011-08-22T21:04:00.000-07:00

Above is my "before" picture

Taken yesterday 8/21/2011

I am not afraid to post this because I know the "after" picture is going to be different. At least I am hoping that it will. Today I have started a 6 week Paleo Challenge. I mostly eat paleo anyways but I am trying to go full force on this challenge. My backyard gym is growing and all members are ready to bust out some change in how they look and feel. This challenge is a great incentive to eat healthy and hopefully loose some inches.

Most inches lost wins all of the cash!

So far it feels like I have been gaining inches, on my back and my arms. So we will see how this goes. Good luck to me and all of my fellow gym members! Stay focused and eat healthy.

2011-08-22T20:03:00.001-07:00

8/22/11
Warm-up (2 Rounds)
20 Hallow Rocks
20 Sky Divers
20 Flutter Kicks

Skill
10x5 Box Dips

WOD
Tabata ( 20 seconds of work followed by 10 seconds of rest repeated 8 times)
Knees to Elbows

Endurance:
row 1000m with a partner

Tomorrow:
Rest Day

I will also be attending my first day of bootcamp class tomorrow. Dun Dun Dun. either I am going to suck or im going to blow everyone out of the water. Here's to kicking some ass!

Its good to be sore

2011-08-21T20:28:00.000-07:00

8/20/11

Warm-Up

Three rounds

-100m run

-100m run backwards

30 sec rest

Skill

10 min of Pistol practice

WOD

"Isabel"

30 snatches. RX'd for girls is 95, I could only do 65lbs

Time: 3:50

8/21/11

Warm-Up

1 min of each thing

- 20" box jumps = 19

- wall balls with 16lb ball = 15

- row for calories = 13

Skill

Max pull ups without letting go of the bar

WOD

Shoulder press

5-5-5-5-5

65lbs-75lbs-85lbs-85lbs-85lbs

Rest and Roll

2011-08-19T12:58:00.000-07:00

Today's WOD:

15 min amrap

Rolling out on the foam roller and lacrosse ball

After yesterday's bench press', I now have bruises on my back. Every time I do any bench work I get back bruises. Must have some thin skin back there I guess.

Pretty sore everywhere today, glad it's a rest day. Back at it again tomorrow.

Ohhh leg meat

2011-08-18T21:08:00.000-07:00

I was not looking forward to today's main WOD

I have never been good at running and am consistently just terrible at it. I have tried different techniques, I have tried running more often, nope, that shit does not work for me. I am just crazy. Here's what I did today.

Warmup (2 Rounds)
40 Jumping Jacks
40 Overhead Walking Lunges (15#/25#)
40 Jumping Jacks
.
Heavy
5x5 Bench Press
65-85-95-105-105

WOD
Run 5K

I avoided timing my run today because I just wanted to get through it. Although I did not run the 5k straight in one shot, I did run as much as I could. Short walking intervals then run run run

And hey, what do ya know. 105lbs. My current enemy. Cant clean more then 105, cant jerk more then 105, cant bench more then 105. DAMN you 105

Maintaining Wellness

2011-08-18T12:27:00.000-07:00

In class today I came across a chapter titled "Maintaining Wellness"

Normally crap that involves school doesn't catch my attention unless I am really interested in it. I immediately starting reading and was just amazed by some of the stuff the text had in it.

This was my favorite:

"The best starting point for handling stress is to be in good physical and
mental shape. When your body and mind are healthy, it’s like inoculating
yourself against stress. This means you need to pay attention to your diet,
exercise, sleep, and mental health."

People must not realize how much your are affected by eating badly and not exercising. I never really thought about this stuff until my class started but now that I have been working-out consistently and have changed my diet, I just feel happier, I feel better. If you were to talk to me a little over a year ago, I was a different person. I went through a bad time in my life as well as just being un-knowledgeable about dieting and exercising. I was not a pleasant person to be around. Ultimately that ended a long relationship and put my ass into check. I was tired of being tired and feeling miserable everyday. I wasn't happy and being unhappy made me even unhappier. Things definitely changed for the better.

The more I learn about managing my mental health and physical health the better off I am, the happier I am, the stronger I am. Exercise is the best way to stay fit, mentally and physically. It is a critical element of any worthwhile weight loss program. CrossFit works for me. Paleo works for me. What works for you?

Fun Fact: When you exercise, your body produces hormones called
beta-endorphins. These natural narcotics cause feelings of contentment and
happiness and help manage anxiety and depression. Your mood and general
sense of competence improve with regular exercise, as well as a healthy sex life.

Have you ever met an un-happy CrossFitter? I haven't

I wish the best in everyone and wish everyone luck in their health journey's. I always love to share my experiences and I love to hear about others. It is motivating and helps keep me on track. What motivated you? What keeps you sane?

Wa-cha!

2011-08-17T21:43:00.000-07:00

I loved today's WOD, came up with it myself and worked pretty hard on it. Previously I have been having a hard time implementing double unders into my WOD's. Everytime there were double unders in a workout I did really bad and just couldnt keep pushing myself. But today, oh no, today i rocked it. Even though it was still a bit rough having double unders in a workout (and not just by themselves) I felt pretty good about the WOD ♥

Warm-Up

3 rounds

10 russian twists w/ 10lb plate

15 leg raises

20 abmat sit-ups

WOD:

4 rounds for time-

20 double unders

15 deadlifts at 95lbs

10 declined push-ups

Time: 9:47

I apparently whipped myself pretty good while doing double unders because I now have a huge welt on my arm but i didnt even feel it when I was working out. Thats how into the workout i was.

Summer Squash

2011-08-17T11:17:00.000-07:00

Mmmm Mmmm

Summer is the perfect time for paleo. Fresh ingredients from the garden are the best.

Today for lunch I roasted up some yummy yellow summer squash.

Ingredients:

○ No salt seasoning (or anything spices/seasoning that you prefer)

○ 2 cloves of minced garlic

○ Extra virgin olive oil

○ One yellow squash

Directions:

○ Preheat oven to 450F

○ Cut your squash in half then slice into long strips, cut those strips into small short halves

○ Mince 2 cloves of garlic

○ Place your sliced squash on a baking sheet and toss with your garlic, no salt seasoning and EVOO. You only need an even coat of spices and EVOO for this recipe. Just eyeball it.

○ Bake for 10 minutes then take out of the oven and flip your pieces of squash and bake for about 5-7 minutes until golden-y brown

Then wah-la! delicious summeryness

xxxx,

CMonster

8-16-11

2011-08-17T11:01:00.000-07:00

Warm-up
(2) 400m Sprints

Skill
50 GHD Sit-ups
50 Hip Extensions

WODBehind the neck Jerk 1-1-1-1-1-1-1
65*75*95*105*105*105*105

Endurance
1000m Row

105lbs seems to be my bad luck weight lately. Cant get over 105 over head or on my cleans. Work in progress thats for sure

So..... I clearly suck at posting

2011-08-09T19:29:00.000-07:00

but here are my last few workouts

‎8/9/11
Warm-up WOD (3 rounds)
10 Box Jumps
10 Kettlebell Sumo Dead Lift high pulls
10 Sit-ups

Skill
4 Attempts max Double unders

WOD
Overhead Squat 3-3-3-3-3 reps

‎8/8/11
Warm-up WOD (2 rounds)
20 Jumping Jacks
10 Burpees

Heavy
3x3 Dead lifts

WOD
Four rounds for time of:
Row 500 meters
Rest 3 minutes

CrossFit Games

2011-08-03T13:15:00.000-07:00

Over the weekend I was able to attend the 2011 CrossFit Games

Hands down the most amazing thing I have seen in a looooong time.

These athletes put their heart and soul out on the table for everyone to see. Thrusters, rope climbs, rowing, and so so much more. It's amazing to see such hard work and effort go into an event like this.

I can say, I witnessed the fittest man and woman in the world compete for victory!

I got some amazing shots from the weekend but there are far too many to post! You can go HERE to see the ones i did post.

In CrossFit there is always such a great community support and everyone cheers on everyone else. Even if you are last to finish you fellow athletes will always be by your side cheering you on. I love that about CrossFit, so much commodity throughout the community.

I also wanted to say thanks to everyone who is sharing my photos and actually using them in articles and featuring them on their websites. Also to these amazing athletes who are using my pictures as their profile pictures on facebook!

Matt Chan

Gretchen Kittelberger

Samantha Briggs

Valerie Calhoun

Michele Delli Fraine Letendre

I have been nerding out hardcore because of all the picture sharing ♥

Run Run and a PR

2011-07-27T15:44:00.000-07:00

‎7/27/11
Warm-up WOD (2 rounds)
30 Double unders
20 Toes through rings
10 Skin the cats

Heavy
5x5 Straight leg Dead lifts

WOD
Three rounds for time of:
Run 800 meters
Rest 2 minutes

Endurance 1000 meter row

After doing my straight leg dead lifts I decided to just hit a regular dead lift. with 255lbs on the bar I went for it. My previous DL was 220lbs so I am soooo excited to PR today. I am hoping to life 300lbs by the end of the year.

Jackie

2011-07-26T18:17:00.001-07:00

After a weekend of wakeboarding I came back today and hit jackie

7/26/11
Warm-up WOD (4 rounds)
10 Reverse lunges
10 Push-ups
20 Sit-ups

Heavy
3x3 Hang Clean

WOD
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Endurance
Run 1 mile

Sweat Pool

2011-07-22T16:18:00.001-07:00

Warm-up WOD (3 Rounds)
20 Russian twist with feet off the ground (15#/25#)
10 Burpees
20 Leg raises

Heavy
3x3 Clusters (squat cleans to thruster)

WOD(main site)
Three rounds for time of:
30 Wallball shots, 16 pound ball (p foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Endurance
2 800 meter runs max effort with 3 min rest between each

I AM

2011-07-22T12:12:00.000-07:00

♥ I am a single 23 mother of a 3 year old dog

♥ I am a college student

♥ I am a sister and a daughter

♥ I am part of an amazing community of people that want to better them selves

♥ I am a CrossFit athlete

CF Games

2011-07-21T08:38:00.000-07:00

Are you going to the CrossFit Games?

I am!! 9 more days, cant wait.

First time for everything

2011-07-20T23:24:00.000-07:00

Today I got my first hand stand push-ups, and quite a few. So excited

7/20/11
Warm-up WOD (4 Rounds)
1 min handstand hold
10 Mountain Climbers

Skill
Handstand Pushups or Ring Handstand Pushups (Work on form and range. Spend about 10 min on this skill)

WOD (Main site WOD)Weighted push-up 1-1-1-1-1-1-1 reps
I was able to to a 90lb weighted push-up. OH YES

Endurance
Minimum of 10 mile bike ride

Holy sweat

2011-07-19T15:42:00.000-07:00

Warm-up WOD (2 Rounds)
10 Man makers
20 Hollow rocks

Heavy
3x5 Squat Snatch

WOD (Main site WOD)
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat*, 29 reps

Endurance
10 100m Sprints

Pump it up

2011-07-18T14:54:00.000-07:00

Hello again!
(yes I suck at blogging on here, wah wah)

We have stepped it up a notch here in the backyard gym.

Todays WOD

Warm-Up:

3 rounds of

10 box jumps (24" box)

10 declined push ups

Skill/Heavy:

5x5 Deadlifts

WOD:

main site wod

10 OHS 45#*

50 Double Unders

After Party/Endurance:

1000m Row

Goat WOD/Practice:
Russian Twists w/ 25#
Flat legged sit ups
Muscle-Up Progressions

Wait. What?

2011-06-27T22:37:00.000-07:00

Everyone wants to be "thin" or "small" especially women.

Yeah, I want to be smaller but I dont want to be a twig that is completely helpless. I know that my body shape is "jacked" I have wide shoulders and hips, so for me, being tiny will just never work.

There are so many alternatives people take to get the body that they want, so many things that can do more harm then good. What you really need is a healthy diet and a strict workout routine. I understand that its difficult for people to find time in their day to exercise but taking slimming pills or buying those 6min scammer machines are not worth it.

Make Time

Set aside time for your health. In order to get the body you want, the healthy way, you have to work for it and you have to work hard. I know personally that I have a goal for myself and that it's going to take a lot of time and hard work but the end result will be completely worth it.

When I first started CrossFit I couldn't run 1/2 mile without stopping. I couldn't lift the 45lb bar, I couldn't do a pull-up or even fathom about doing any over head lifting.

Now, I can easily lift over 100lbs over head, deal lift over 200lbs, run 2 miles without stopping, and pull my own weight up for pull-ups.

My story is still being written, every day that I do CrossFit I am improving my strength and endurance. Daily activities are mere effortless, I can lift things no problem when before lifting a case of water was a bit heavy. Now lets put a giant bag of dog food on top of that case of water plus a few boxes of misc. items, no problem. It's crazy how much I have been able to accomplish in 8 months.

I am a very competitive person and CrossFit brings out that side of me. I workout at home, a.k.a Grove Street Fitness, but after competing in my first event I realized that I have so much to improve on and that working out in front of other people definitely pushed me to my limits. So today I have started to attend more classes at my friends box. CrossFit 916

I'm hoping that being thrown into a group of people will help me push myself to get to my ultimate goal. I know just by my workout today, that I work harder when I am around other people, especially because I want to be better. In my head I can do way more then I think and when I am actually doing it and fail, that frustrates the hell out of me. So working out with others will hopefully help with my weight loss and build my endurance.

Here's to a healthy life style and CrossFit

Monday Funday

2011-06-27T17:20:00.000-07:00

Monrning WOD @ CrossFit 916

Warm up:
joint/stretch

400m run
3 rounds of-
10 push-ups
10 squats
20 DU's

Skill/Heavy:
3x3 push press
1x3 push press
i maxed out at 105lbs, i know i can do more but my shoulders were still dead from saturdays competition

WOD:
5 rounds for time:
Snatch 65#
20 sit ups (your choice of sit ups, i alternated between flutter kicks and abmat sit ups)

Afternoon WOD @ Grove Street Fitness

Warm-up:
joints/stretch

2 rounds of-
10 push-ups
15 russian twists
20 squats

WOD:
800m run

*short afternoon run with my momma cuz shes sick

I did it

2011-06-27T12:32:00.000-07:00

This past saturday I competed in my first ever CrossFit competition. If you see my previous post you can read all about it and what exactly the WOD's were. I just wanted to post a few pics from the event.

You can see more pics here on our FB page or here on CrossFit 916's page (where I stole some pics from )

Competing

2011-06-24T09:37:00.000-07:00

Tomorrow I will be competing in my first CrossFit event.
The Fittest Person in Elk Grove

I never, ever, had the desire to compete. It freaks me out too much and I know that people in CrossFit are way better then I am.
But somehow I was persuaded into competing with CrossFit 916's team

I'm pretty nervous about competing and being judged and throwing my heart and sweat out in front of a ton of people. Just thinking about it makes me have anxiety. But maybe it will be easier once im in there getting my WOD on. Here are the team workouts

Qualifying Team Workout #1
-Each team must choose 2 members to lift 15,000 total pounds from ground to overhead. This can be done in one of three denominations:
150 lb x 100 reps
100 lb x 150 reps
75 lb x 200 reps
One bar per team and you can get it up anyway you would like. When bar is over head, you must lock out both arms. The bar has to touch the ground every time.
Immediately following the completion of 15,000 lbs from ground to overhead, the other 2 team members will complete a 1 mile run (each person runs a mile). Lowest total time would win the workout.
Qualifying Team Workout #2
4 stations that each team member would rotate through for 1 minute of max effort.
-handstand hold against a wall (measured in seconds)
-box jumps (24 – men / 16 – women) (measured in reps)
-pull ups (measured in reps)
-front squat to push press (95 – men/65 – women) (measured in reps)
After a full round 1 minute rest will be given and then they repeat 2 more times. 1 round consists of each team member doing all four stages. Each team member does each station 3 times.
Pull ups have to have straight arms and chin above the bar, doesn’t matter how you pull yourself up.
For the handstands it will be a sum time. So the judge will start the stopwatch when they’re up and stop it when they fall. If they get back up again the clock re-starts. When the next team member gets to the wall, the clock starts again. etc.

OHS

2011-06-23T18:16:00.001-07:00

Double Day

Morning WOD:

Warm-Up:
joints/pvc
200m run
5 push ups
10 flutter kicks w/ 15lb plate. 2 count
15 see the lights
20 russian twists

Skill:
50 ring dips

WOD:
12 min amrap
8 KB swings
8 OHS w/ DB's
8 tire flips

Afternoon WOD

Warm-up:
300m row
5 push-ups
10 push-ups
15 squats
50 GHD sit ups

WOD/Skill-Heavy:
3x5 max front squats
I got t0 115lbs

We dont have a squat rack yet so i had to do all FS from ground to clean

It Happens

2011-06-23T12:49:00.000-07:00

Summer has officially arrived here in Sacramento. It actually feels like June weather, sweltering hot heat, sunburns, horrible workouts, hot ass bars.

I have decided to move my workouts to the mornings. It has just been way to hot in the afternoons when I usually WOD. If it does happen to cool down in the evenings then I will do a double day WOD. I have a feeling I may be doing quite a few swimming WOD's this summer. Lucky for me there is a pool available for me to workout in just down the street.

If your wondering what these images are, well they are stickers/decals that I make and sell. I do custom orders too. So if your interested just email me or check out my shop

Row Row Row

2011-06-13T21:12:00.000-07:00

Double Day:

WOD #1:

Row row row your rower
100m row x 10 with 90sec rest in between
i ended up rowing over 1400m. oops :)

WOD #2:
5 rounds for time

10 goblet squats w/ 35lb KB
10 ring dips
10 deep ring rows

WOD it out

2011-06-08T17:39:00.000-07:00

6-8-11

Skill/Heavy:
25 flat legged sit-ups

WOD:
12min Ladder amrap-
med ball cleans
KB swings
20" box jumps

Ladder: start at 2 reps and each round go up by 2 reps
2,4,6,8,10, etc.

Post WOD:
50 back extensions

6-7-11

Skill/Heavy:
5x3 shoulder press
65lbs
3x3 push press
75lbs
1x3
push jerk
95lbs

WOD:
3 rounds for time
400m run
10 pull ups
10 push ups

finish the day with 50 GHD sit-ups

6-6-11

Skill/Heavy:
4min amrap of:
"see the lights" sit ups with 25lb plate

WOD:
10min amrap of:
100ft lunge
4 burpees
100ft lunge
4 burpees
-total of 200ft lunge + 8 burpees = 1 round

Double Day's

2011-06-07T10:53:00.000-07:00

Yes, double days are imminent.

I have realized that I really have no life.

I go to school online, I dont have a boyfriend sucking up my free time, so I might as well workout twice a day.

If I want to look how I want and lift more then your average dude, then I should go at CrossFit even harder. And I dont mind.

The question is, do I have a cardio session for my first workout then a WOD my second? or do I just do 2 WOD's?

What are your thoughts on double day CrossFit WODs? What do you do?

My Goal:
I want to be able to nail muscle ups by the end of the year.
Be faster at my WOD's
Run more then just 2 miles
No more extra chunk

CrossFit NorCal Regional Games

2011-06-06T11:49:00.000-07:00

This past weekend I was at the CrossFit NorCal Regional Games

watching the most athletic people in northern cali compete to be in the CrossFit Games in july. (which I will be at)

It's amazing to see so much hard work can pay off when you can easily squat snatch 105 lbs and whip out a muscle up. These competitors are truly the ideal of what people should be able to accomplish when sticking to a hard workout routine and eating right.

People should be able to lift things easily in everyday life and if the situation occurred where you were hanging off a cliff, you better pray to whatever that you will have enough strength to pull your ass up. CrossFit can get you there.

I am so glad I was able to be at the regional's to watch these great athletes.

I know my success story is still in pursuit, but I have noticed a difference from 1 year ago to now.

How has CrossFit helped you? Or changed your life?

To see more pics from this weekend check out my photostream! You wont be disappointed.

Diane

2011-05-30T19:04:00.000-07:00

CrossFit WOD Diane

Scaled*

21-15-9
for time

Dead lifts at 110lbs
HSPU's

then ran 1/2 mile before wanting to pass out

I guess I shouldn't WOD as hard after giving blood. oops

CrossFit Total

2011-05-28T15:59:00.000-07:00

Yesterday I attempted CrossFit Total for the first time

My score was:

Single Press - 85lbs

Back Squat - 185lbs

Dead Lift - 205lbs

For a total of 475 lbs

I have never done max back squat before so I was pretty surprised I was able to get that much weight up.

To see more pics check out my flickr page

Cindy Hates Me

2011-05-26T13:48:00.000-07:00

So I tried Cindy at the beginning of the month for the first time prescribed.

I got 9 rounds before ripping my hands open and failing the workout.

9 rounds? who fails at 9 rounds thats so pathetic

So today I got 12 rounds plus 5 push-ups

I sucked so bad I wanted to shank myself. I was hoping for at least 14 rounds, so fail on me. Obviously I still have a lot of work to do

Cindy:

20 min Amramp

5 pull-ups

10 push-ups

15 squats

What a Snatch

2011-05-23T14:45:00.000-07:00

Today I did a main site workout

the workout was:

7 rounds

*35 double unders

1 snatch

My total weight was 455lbs

* click the images for a larger size

move it or loose it

2011-05-22T18:59:00.000-07:00

I have been running a lot lately.

a super lot.

Team WOD,

2011-05-21T17:10:00.000-07:00

Today I did a 2 person team WOD over at CrossFit 916

100 pull-ups

100 KB swings

( i used more weight then prescribed, 44lbs)

100 Double Unders

100 OHS with 65lbs

It was an awesome wod for "judgement day"

Poop

2011-05-19T17:00:00.000-07:00

I have been feeling slightly discouraged with my results or lack there of.

Yeah my quads and calves are more toned, yeah my biceps are bigger and my triceps a little more noticeable. But at this point of my working out and eating better i still dont feel like im where i should be at.

I still have back chunk and little love handles, still have a pouch. Not fun.

I guess it's time to step up my Paleo diet and maybe some AM running sessions.

I need more results

uh oh

2011-05-19T09:19:00.000-07:00

So I stupidly injured my back the other day.

But I am stubborn and needed to do some kind of workout yesterday

So I slapped on my Zune and went for a mile run, my mile run turned into a 2 mile run

Now to a lot of people 2 miles is nothing, and un impressive, but to me its a huge accomplishment.

I have never been an athletic person before, ever, with anything. In high school my mile runs turned into 14min walks.When I first started CrossFit I couldn't even run 1/2 mile without stopping to walk.

Now, I can run 2 miles straight and maybe more

I may run slow, but I can run damnit

Woooooo

So after my run I was feeling hopped up so I was messing around on the Olympic rings
Skin the cat anyone?

*click on the images to make them bigger

Monday and Tuesday

2011-05-17T19:41:00.000-07:00

Monday's WOD:

Skill
Squat Snatch

Mini WOD
Max Pushups in 2 min

WOD (8 Rounds for time)
100m Tire drag
8 Squat clean and jerks (55/75)

Then I ran a mile in the pouring rain.
Good times

Tuesday's WOD:

2 rounds of max:

1 min of burpees
2 min of squats
3 min of push-ups
4 min of sit-ups

my total score was 346

*I messed my back up a bit yesterday on my squat clean and jerks so today was slightly painful. My fault though, shouldnt squat so damn deep.

I will be rolling out my back tonight with my lacrosse ball and foam roller.

Not Again

2011-05-13T17:00:00.000-07:00

Heavy
3x3 Front Squat

* I did 110 lbs

WOD (12 Min AMRAP)
30 Double-under

20 Toes through rings

10 Kettlebell sumo dead lifts (26/35)

Skill
20 Chest to bar pull-ups

Tore my hands open again today. Didn't I just do that!?! gah.

Rest Days are Nice

2011-05-13T12:25:00.000-07:00

Rest day's seem few and far lately so yesterday I enjoyed my rest day out at the lake with my friends soaking up some sun.

Good news, I lost 5 lbs.

Go Me!

To see more pics of randomness visit my flickr page

Run Run as fast as you can

2011-05-11T18:26:00.000-07:00

WOD (4 rounds)
800 meter run
3 min rest

ow my abbies

2011-05-10T18:29:00.000-07:00

WOD 1 (4 min)
Max sit-ups

WOD 2 (4 Rounds for time)
8 Burpees
12 Dumbbell Thrusters (25/45)
16 Decline push-ups

Skill
50 GHD sit-ups

My abs are tired already and my ass hurts from the lunges yesterday. ohhhh crossfit

Triple Day

2011-05-09T22:15:00.000-07:00

ran three wods today

WOD #1:
800m run
400m run
400m run
200m run
200m run
200m run
200m run

WOD #2:
(Death by dead lift at 90% of max)
195lbs was my 90% weight

With a continuously running clock do one Dead lift the first minute, two Dead lifts the second minute, three Dead lifts the third minute... continuing as long as you are able.

WOD #3:
(3 Rounds for time)
15 Ring dips
20 Weighted lunges with kettlebells (35/53)

5-6

2011-05-06T18:05:00.001-07:00

Skill/Heavy
Squat snatch
Work on form then find 3 rep max

WOD (3 Rounds for time)
Suicide (50/100/200 meters)
15 Goblet squats (35/53)
15 Kettlebell swings (35/53)

Rest Day?

2011-05-04T16:56:00.000-07:00

Rest Day? yeah right.. its go time baby, summer is approaching and I need to get rid of some chunk.

*click on the pictures to enlarge them

Skill
Max Double unders in 2 min
2 min of Handstand holds

WOD (5 Rounds)
Buy in 800 meter run
10 Box jumps (20/24)
10 Lateral lunges with Kettlebells (35/53)
10 Push-ups
Cash out 800 meter run

weeeeeeee

and now, my legs are dead.

2011-05-03T20:16:00.000-07:00

Heavy
2-2-2-2-2
Power cleans

WOD(8 min AMRAP)
10 Burpees
15 Sqaut Clean and Jerks 65 lbs

Red collar bones from clean and jerks

what to do.....

2011-05-03T00:14:00.000-07:00

Lately I have been feeling pretty hopeless in a lot of aspects in my life. School, relationships or lack there of, career, and just the general way things are turning out for me.

The process of starting class again is becoming a big inconvenience due to financial paperwork and mish mash blah blah not getting filed or shit not getting straightened out. I just want to go to school, gah.

As for my lack of job, I am sitting waiting for the city budget to pass so I can become an emergency dispatcher. But who knows how long thats going to take. So as of now, i am going a bit stir crazy.

If you know me personally, then you know im quite shy, but once I open up im a big ball of awesomeness. That sounds bad, but id like to believe i am. So as far as dating goes, its just completely obsolete right now. The very very and i mean miniscule amount of people that i date are either not my type or too much of a douche. And I am pretty difficult to break down, I dont let people in at first and I dont want to rush into anything, so when i actually do end up liking someone, its a rarity.

As of this current moment im feeling:

bummed

confused

played

alone

I know this is mainly my workout blog but this crap has been bothering me so much that i needed to get it out. So if you actually took the time to read this, then thanks. ♥

♥CMonster

May 2. Run Run Run

2011-05-02T19:02:00.001-07:00

Skill
Clean and Jerk (This is light weight we are just working on technique.)

WOD ( each run has a set time the remaining time after the run is your rest time )
800 meter run (6 min)
400 meter run (4 min)
400 meter run (4 min)
200 meter run (2 min)
200 meter run (2 min)
200 meter run (2 min)
200 meter run (2 min)

May Goals

2011-05-02T12:03:00.000-07:00

Can I make it happen? Lets hope so

*click on the pictures to make them bigger

Cindy

2011-05-01T18:39:00.001-07:00

20 min amramp

5 pull ups
10 push ups
15 squats

The last time I attempted Cindy was probably August of last year, and I was still using bands to help me with my pull-ups
As of now, I can do pull-ups on my own

I completed 9 rounds and ripped my palms open on my 10th round pull ups. With time still on the clock, I was unable to finish the amramp. I couldnt hold onto the bar anymore because the rip on my hand was so deep.
Feeling pretty bummed about that but theres always redo's

*click on pictures to enlarge them

Ka-POW

2011-04-29T16:25:00.000-07:00

Skill
Chest to bar Pullups

Heavy
5x5 Speed Dead Lifts ( Pick a weight that is heavy that you can rep.)
20 sec of rest between each set.

WOD 1 (5 min AMRAP)
10 Med ball Russian twists (16/20)
10 Hands off push-ups
(3 Min rest)
WOD 2 (5 min AMRAP)
10 Leg raises
20 Air squats

Endurance
1 Mile run

since its friday, here is a retarded picture of myself for you to laugh at

and since everyone knows i have a sock obsession

CrossFit Ladder

2011-04-27T13:48:00.000-07:00

Skill
Pistols

Heavy
5x5 Box squats

WOD (8 min AMRAP Ladder)
2 Burpees
2 Kettlbell swings
2 Wall balls (16/20)
4 Burpees
4 Kettlebell swings
4 Wall balls
6 Burpees
6 Kettlebell swings
6 Wall balls
And so on till time runs out.

Tabata

2011-04-26T12:07:00.000-07:00

Short run this morning with my dog, then

Skill:
5x8 GHD sit ups
10X5 Hyper Extensions

WOD:
Tabata, 20sec on 10sec off, 8 rounds
Ring rows
Flat legged sit ups
KB sumo deadlifts
Toes through rings

Bacon and Brussel Sprouts

2011-04-25T21:22:00.000-07:00

How do you make brussel sprouts better? Cook them with bacon of course!

This is a super easy recipe and only requires two ingredients. wah la! my kinda recipe :)

What you need:

brussel sprouts

bacon

Directions:

fry up your bacon then chop it up, or cut it. (keep the bacon grease)

make sure your sprouts are clean, then cut off the nubs, or the ends, and cut them in half

now, with your bacon grease goodness, add the chopped b. sprouts.
and coat those babies

then add the bacon

dont forget to stir

cook covered for about 20 min or until tender
and wah lah, deliciousness!

enjoy

Stuffed Tomatoes

2011-04-25T16:10:00.000-07:00

Are you down with the paleoness?

For the most part, I am, I however, still eat cheese and now and again I drink milk.

After working out pretty consistently I really need to step up my healthy eating habits.

You can workout all you want, but if you dont eat right, you will never get to that desired weight or toneness that your looking for.

I came up with this recipe, its easy and prettttttty tasty. You can always substitute the protein in here for ground turkey or whatever meat you would like.

Ingredients:
• large tomatoes
• goat cheese (reserve 1/4 for topping)
• ground italian sausage*
• green onions
• diced mushrooms

Directions:
• Start browning your sausage in a med-high skillet
(drain after cooking)

• Chop up your mushrooms and onions

• put everything into a large bowl

• hollow out your tomatoes with a spoon. ( I save a bit of the insides to snack on, shhh, and to also add to the mixture to moisten it a bit)

• Sprinkle the insides of the tomatoes with a bit of garlic powder or a smidge of salt if you would like
• Stuff your tomatoes with the mixture and top with remaining goat cheese, i even added a bit of Parmesan cheese

• bake at 350 F for about 15 min, since everything is already cooked, you only need to bake it until the tomato is slightly tender

• enjoy

After Easter Fatness

2011-04-25T12:23:00.000-07:00

not gunna lie,

I ate waaaay too much yesterday and definitely paid for it today.

It's back to strict paleo and crossfit.

Wakeboarding season is going to be here in no time and I am tired of looking at my chunk.

Time to get it goin

operation -20 - -30 lbs, go.

Skill
Plyometric drills

WOD
(round 1)
100 meter run
10 Medicine Ball Squat Cleans (16/20)
100 meter run
10 Push-ups
100 meter run
10 Overhead Lunges (each leg)
100 meter run
10 Shoulder Presses with med ball (16/20)
1 min rest
(round 2)
100 m
10 Dips
100m
10 Air Squats
100m
10 Overhead Flutter kicks (4 count)
100m
10 Medicine Ball Thrusters (16/20)

4-22-11 Amramp

2011-04-22T17:05:00.000-07:00

WOD #1:
3x5 OHS
95 max
(i could have gone a bit heavier if i was just doing 1x1)

WOD #2:
15 min amramp
6 pull-ups
8 KB snatches with 25lb kb

( 8 reps each arm, 16 total)
12 squats
100m run

I got 4 rounds +2 kb snatches

Team WOD:

2011-04-20T18:58:00.000-07:00

Team WOD:
(with my mom)

100 sit ups with 16lb med. ball
80 Cleans with 16lb med. ball
60 push press with 45lb bar
40 olympic ring dips
20 dead lifts with 135lbs
Run 400m

I made these jumprope cases for out crossfitters, if your interested in one email me

cassidymcguire(at)gmail(dot)com

2011-04-19T19:07:00.000-07:00

4-19

2 mile run

Skill:
Max height box jump
32"

WOD:
2 rounds for time:
8 push ups
16 kb swings with 35lb kb
24 front squats with 35lb kb

+ every min on the min 3 burpees

4-18

3 rounds of suicide sprints

50m

100m

200m

60 GHD sit ups

Double Day

2011-04-13T15:54:00.001-07:00

WOD #1
1600m run
3 min rest
1200m run
2 min rest
800m run
1 min rest
400m run

WOD #2
3 rounds for time of:
5-Sumo Dead lifts with 65lbs
10-Squat thrusters with 65lbs
15- Double Unders

*my legs and shoulders are DEAD

4-11-11

2011-04-11T17:57:00.001-07:00

WOD #1 Skill:
50 toes through rings
5x5 ring walks/knees to elbow

WOD #2:
3 rounds of
1 min max wall balls w/ 16lb ball
1 min max of sledge hammer swings
1 min max of tire flips and jump throughs
1 min rest

CrossFit Opens WOD 11.3

2011-04-10T21:13:00.000-07:00

WOD #1:
Four
400 m runs
1 min rest in between

WOD #2. 11.3
5 min amramp
95 lbs
squat clean and jerks

I got 16 rounds

Chipper WOD

2011-04-05T17:11:00.000-07:00

Back Squat 5x5
max 145lbs

Chipper wod:
10 burpees
400m run
15 push ups
200m run
20 straight legged sit ups
100m run
20 sit ups
200m run
15 dips
400m run
10 mountain climbers

12:00

11.2

2011-04-04T19:21:00.000-07:00

WOD
Max Dead Lift ( I PR'd again!)
215lbs

WOD 11.2
15 min amramp:
9 100lbs dead lift
12 hand off push ups
15 20" box jumps

5 rounds + 2pu's
( meh :-/ )

WOD
5 X 5 GHD back extensions
5 x 5 GHD sit-ups

CrossFit

2011-04-02T09:58:00.000-07:00

So I have been pretty consistent in my CrossFit training. I have lost a tiny insy bit of weight, a whole 4lbs

But I'm not too concerned about my weight, My goal is to be stronger and healthier. I can already tell that my legs are more toned and my giant thighs are not as chunky. I will always be thick in the legs but I am definitely noticing the change.

Wooo!

I log all of my workouts here so if you ever want to see what I am up to check out my log.

Also the home gym is coming along nicely.

We currently have:

New GHD

Bumper plates

We are getting the kettle bell set next week

2 tractor tires and 4 pull tires

plenty of dumbells

+ lots of other stuff

I will post pics once the kettle bells come in. And in the next couple of weeks we will be pouring the concrete for the gym. Almost there! So excited :)

So if your in the area and want to come run a workout with us or try out CrossFit for the first time. email me

cassidymcguire(at)gmail(dot)com

Oh Annie!

2011-03-23T12:38:00.003-07:00

I got down and dirty with Annie today. She's a dirty hooker

Annie:
50 Double Unders
50 Sit ups
40 Double Unders
40 Sit ups
30 Double Unders
30 Sit ups
20 Double Unders
20 Sit ups
10 Double Unders
10 Sit ups

Time 13:23

Then I did some sledge hammer swings on the tractor tires

3-14-11 New Inov-8's

2011-03-14T16:51:00.000-07:00

My new Inov-8's came today, ran my workout in them, They are amazing!

WOD #1
•400m run
rest
•200m run
rest
•200m run
rest
•400m run
rest

WOD #2
*2 min of max:
•push-ups
•straight legged sit-ups
•squats

3-12-2011

2011-03-12T17:47:00.000-08:00

Socks

I bought some new long socks today. Hopefully this is going to help out a bit with the double under practice and the wire rope hitting me on the leg. Plus, I have a sock obsession so I bought them because they are awesome.

Today's workout:

Pull-up practice
- working on my butterfly pull-ups and strict pull-ups

Bench press

Double Under practice.

another workout later on today still to come.

Workout Time: 30 minute(s)
Workout Date: 3-12-11

cardio/legs

2011-03-11T17:11:00.000-08:00

Yesterday was my rest day 3-10-2011

Today I did:

Cassidy M. @home. Grove Street CrossFit legs/cardio

• double under practice (learning to find a rhythm and link my jumps)

• 800m run
• 25 wall balls w/ 16lb ball
• 25 sit ups
• 25 wall balls w/16lb ball
• 800m run

not too happy with how long this wod took me, my legs already felt dead and my shoes hurt my feet, I will be getting my innov-8's on monday though, hopefully that will help, if not there is seriously something wrong with me

Workout Time: 30 minute(s)
Workout Date: Today

3-8-2011

2011-03-08T18:07:00.001-08:00

Today I worked on strict mobility workouts

• 10 rounds of 5 rep strict pull-ups

• 10 rounds of strict ring dips

• 4 rounds of dumbbell rows

Paleo

2011-03-08T12:45:00.000-08:00

So like many other CrossFitters, I am on the Paleo Challenge.

This is by far my favorite Paleo snack

Whats your favorite Paleo recipes or snacks?

916 Grinder

2011-03-08T11:12:00.000-08:00

I wanted to blog about the 916 Grinder that took place over the weekend.

This was put on by CrossFit 916 and it was an amazing event.

All of the WOD's ran smoothly and there was a great turnout.

All of the participating athletes put in max effort and everyone did a great job! Congrats to you all for taking part in the events and congrats to the winners.

Winners:

••Women••
1st - Kasey Beckman - Core Zone

2nd - Lynn Hunter - Rocklin CrossFit

3rd - Jennie McKernan - Rocklin/Centurion CrossFit

••Men••
1st - Blair Morrison - CrossFit Anywhere

2nd - Gabe Subry - CrossFit 209 Sport

3rd - Trent McKernan - Rocklin/Centurion CrossFit

If you would like to see more pictures from this even visit my

Flickr Page

3-7-11

2011-03-08T10:58:00.000-08:00

WoW

I sure do suck at blogging on here dont I

Haha. Fail.

Ok so yesterday I did a mile and a half interval run.

Before and after I ran I worked on my double unders. Hoping to link at least 50 by the end of the month.

Fingers crossed.

Main WOD was:

5 Rounds of

100 meter band sprints.

After my five rounds I did 2 min of max burpees.

This was my first time doing band sprints and man where they tough. But I loved them, you can feel all of you leg muscles working. It was a short quick workout but hard work.

Yikes

2010-12-20T11:36:00.000-08:00

So it has been really wet and windy here in the sacramento area. And when you have a backyard crossfit gym, it kind of prevents you from getting out there and doing your workout.

So, since i was unable to go outside and workout, not because of the rain, but because of the mud that i would be sinking into. I stayed in and did a yoga workout. Man did my legs hurt after those OHS' on saturday. Good thing yoga gives you a really awesome stretch

Back in the game

2010-12-18T15:05:00.000-08:00

Hellooooo!!

So I am no longer sick, and I can breathe again, yay.

I told myself I was going to workout today, rain or shine. And today just happened to be pouring rain, but I pulled myself up and went outside and worked it out.

Here's what I did today:

Complete as many rounds as you can in 20 min

5 pull-ups

10 dips

15 over head squats, I did 55lbs

Total Rounds Completed: 7

OHS slow me down big time, if I was faster at them I would have been able to do more rounds.

Here are some pics from today

Stretching it out

Warming up with some air squats

OHS

The Monster's Life

Paleo Cinnamon Coffee Cake

Paleo Lemon Bars

Day #1: My View

Feb Photo Challenge

Paleo Brownies

Nom Nom

2012 CrossFit Goals

Paleo(ish) Chocolate Chip Cookies

Movember!

Weighted Push-Ups

Birthday Wod

Halloweenie 2011

Stacey

Feeling Saucy

New Changes

Finally!

So it goes..

Weak sauce

Donate

It gets tough

Oh me oh my

Paleo Challenge

Its good to be sore

Rest and Roll

Ohhh leg meat

Maintaining Wellness

Wa-cha!

Summer Squash

8-16-11

So..... I clearly suck at posting

CrossFit Games

Run Run and a PR

Jackie

Sweat Pool

I AM

CF Games

First time for everything

Holy sweat

Pump it up

Wait. What?

Monday Funday

I did it

Competing

OHS

It Happens

Row Row Row

WOD it out

Double Day's

CrossFit NorCal Regional Games

Diane

CrossFit Total

Cindy Hates Me

What a Snatch

move it or loose it

Team WOD,

Poop

uh oh

Monday and Tuesday

Not Again

Heavy 3x3 Front Squat

* I did 110 lbsWOD (12 Min AMRAP)30 Double-under

20 Toes through rings

10 Kettlebell sumo dead lifts (26/35)Skill 20 Chest to bar pull-ups

Tore my hands open again today. Didn't I just do that!?! gah.

Rest Days are Nice

Run Run as fast as you can

WOD (4 rounds)800 meter run3 min rest

ow my abbies

WOD 1 (4 min)Max sit-upsWOD 2 (4 Rounds for time)8 Burpees12 Dumbbell Thrusters (25/45)16 Decline push-upsSkill 50 GHD sit-ups

My abs are tired already and my ass hurts from the lunges yesterday. ohhhh crossfit

Triple Day

5-6

Skill/HeavySquat snatchWork on form then find 3 rep maxWOD (3 Rounds for time)Suicide (50/100/200 meters)15 Goblet squats (35/53)15 Kettlebell swings (35/53)

Rest Day?

Skill Max Double unders in 2 min2 min of Handstand holds

WOD (5 Rounds)Buy in 800 meter run10 Box jumps (20/24)10 Lateral lunges with Kettlebells (35/53)10 Push-upsCash out 800 meter run

weeeeeeee

and now, my legs are dead.

what to do.....

Heavy
3x3 Front Squat

* I did 110 lbs

WOD (12 Min AMRAP)
30 Double-under

10 Kettlebell sumo dead lifts (26/35)

Skill
20 Chest to bar pull-ups

WOD (4 rounds)
800 meter run
3 min rest

WOD 1 (4 min)
Max sit-ups

WOD 2 (4 Rounds for time)
8 Burpees
12 Dumbbell Thrusters (25/45)
16 Decline push-ups

Skill
50 GHD sit-ups

Skill/Heavy
Squat snatch
Work on form then find 3 rep max

WOD (3 Rounds for time)
Suicide (50/100/200 meters)
15 Goblet squats (35/53)
15 Kettlebell swings (35/53)

Skill
Max Double unders in 2 min
2 min of Handstand holds

WOD (5 Rounds)
Buy in 800 meter run
10 Box jumps (20/24)
10 Lateral lunges with Kettlebells (35/53)
10 Push-ups
Cash out 800 meter run

Skill
Pistols

Heavy
5x5 Box squats

WOD (8 min AMRAP Ladder)
2 Burpees
2 Kettlbell swings
2 Wall balls (16/20)
4 Burpees
4 Kettlebell swings
4 Wall balls
6 Burpees
6 Kettlebell swings
6 Wall balls
And so on till time runs out.

••Women••
1st - Kasey Beckman - Core Zone

••Men••
1st - Blair Morrison - CrossFit Anywhere