Sorry… I know I have been mia recently.  I literally have been so busy with things sometimes you forget to breath!  We’re getting ready for our Boundary Waters trip this June and then I’m also heading back to Iowa this weekend so my sister-in-law didn’t have to go alone.  That drive is long by yourself.  Anyway… our coach has started incorporating some different training styles at the gym now.  He still continues to have a WOD of the day, but then there is another training program you can do instead of the WOD that starts with some sort of heavy lifting, followed by a metcon of some nature, finishing with core stability.  He wants people not to modify the program so if you can’t do it you’re suppose to do the WOD.  I have had to modify a couple of things, but nothing too major.  I’m really liking the new style of programming, cept for the fact that it normally takes about an hour and a half to do.  So here is what the last two weeks have entailed and you will see a big difference in the second week.

WOD: Monday, May 6 

• 25 burpee/wall ball
• 35 pull ups
• 800 m Run
• 40 walking lunges 20/30lbs
• 1:00 L sit
• 50 Goblet Squats 16/24kg
• 500m Row
• 20/20 sledge hammer
• 15 Man makers 25/40lbs

Time: 40:10 rx  As usual… I am slow at the long chippers… Not my strong point.  Maybe need to work on my endurance just a tad. lol.

WOD: Tuesday, May 7

• 21 Thrusters 65/95
• 21 Pull Ups
• 400m Run
• 15 Thrusters
• 15 Pull Ups
• 400m Run
• 9 Thrusters
• 9 Pull Ups
• 400m Run

Time: 19:35 rx  This wod was like Fran on steroids.  I am already not a huge fan of fran or running so this combined was pure hell.  Still haven’t gotten my pullups back to normal… I think it’s time I start practicing the butterfly.. maybe I will be more successful at those!

WOD: Wednesday, May 8

10.9.8.7.6.5.4.3.2.1

• Box Jumps 20/24
• Power Clean 75/135

Then 100 Double Unders

Time: 15:09 rx  So I was doing pretty well on this WOD til the double unders… It took me like 5 minutes to do 100… wah wah waaaahhh… :(

WOD: Thursday, May 9

3 Rounds of:

• 9 Deficit Deadlifts BW
• 15 Toe To Bar
• 21 KB Swings 16kg/24 kg

Then 3:00 Plank

Time: 19:00 rx

WOD: Friday, May 10  ”Jackie”

• 1000 meter Row
• 45 pound Thruster, 50 reps
• 30 Pull-ups

Time: 17:01 rx  This was kind of fun… but the sad thing is that those that made it to Regionals do Jackie in like 5 minutes…. I’m only like 4x slower.. haha!

WOD: Monday, May 13

• 800m Run

Then 3 Rounds Of:

• 20 Wall Ball
• 15 Box Jumps 20/24
• 100m Farmer Carry

Then 400m Run

Time: 17:34 rx  After a long Saturday of demolishing the box (tearing down all the walls) this wod was hard.

WOD: Tuesday, May 14

Every 40 seconds for 4 minutes (6x):

• Power snatch @85lbs/2 back presses in snatch grip (85%)
• 2 cleans/1 jerk @ 95 lbs (70%)

Then 3 rounds of:

• 400m run
• 10 thrusters @ 95lbs

Time: 20:26 rx :(

Then 8 min row max effort: rowed 1565 meters

WOD: Wednesday, May 15

• 7×1 hang clean & jerk @ 105 lbs (rest 60 seconds)

Rotate these two implements:

• 4×3 cleans w/ 3 sec pause at knees @ 105lbs (60 sec rest)
• 4×4 1 1/4 front squats @ 105lbs (60 sec rest)

Then 6 rounds for time:

• row 20 calories
• 15 burpies

Then 3:00 minutes max distance sled push @ 165lbs – distance 250 ft

WOD: Thursday, May 16 (suppose to be a rest day for the CFGC programming, but Luke and I went anyway)

20 Bar Over Burpees
3 Rounds of:

• 15 Thrusters 65/95
• 25 SDHP 16kg/24kg
• 35 Med Ball Sit Ups

Time: 24:47 rx   Man.. I was super sore from all the lifting but thought heck maybe the WOD would loosen us up

WOD: Friday, May 17

• 7×3 Bench Press (95, 105, 110, 115, 120, 125, 1 rep 130/1 rep 125 lbs)  - 60 sec rest
• 7×3 exploding band deadlifts @ 145lbs – (60 sec rest)

Then 15 minutes of skill work (1:30/1:30) of L-sits and handstands

Then “Elizabeth”

21-15-9

• Powercleans @ 95 lbs
• Ring dips – used black band across rings for stability

Time: 14:16  Sadly still struggle on my ring dips… can only do a few rx then my triceps give out

So now you can see the difference in programming.  It’s different but I like it a lot and think it will be fun to do, if I can anyway. :)

So who doesn’t like some good ole’ shrimp fried rice?  Let’s be real everyone likes it.  Even picky me… I hate peas and literally pick out every single one that they normally put in fried rice just because I like it that much.  So I decided to make my own concoction of it, which turned out scrumptious!  So here’s how I made it!

Ingredients:

• shrimp
• quinoa
• carrots, chopped
• onion, chopped
• 2 eggs
• red pepper, chopped
• green pepper, chopped
• garlic, minced
• pepper
• ginger
• hoisen sauce
• light soy sauce
• garlic powder
• black beans, drained/rinsed
• sesame oil

Directions: It’s pretty simple… chop up all the veggies that you want to put into it.  Cook quinoa as directed on package.  In a wok or big pan put about 1 TBSP of sesame oil and dump in the raw veggies and shrimp (shrimp can be added later if it’s already cooked), then add in the egg and fry it up on one side of the pan and chop it up once cooked.  Then add all the seasonings, quinoa (once cooked), sauces, and black beans.  Sauté for a bit and it’s ready!  Super simple and super good.  Plus probably a lot less calories than what you get at Panda Express. :D

So last week was the LAST week of benchmark hell.  I shouldn’t say that, because some of the benchmarks I thoroughly enjoy, even though I am not remotely good at any of them! Lol.  But we made it through it and I set some new PRs which always makes a girl feel good. :)  Here is what the week entailed:

WOD: Monday, April 29  ”Fran”

21-15-9

• Thrusters 65/95
• Pull ups

Time: 11:23 rx  I know this time is bad in comparison to a lot of people out there but this was my best time.  I had just over a two minute pr so I am very happy about this!  If only I could learn to link my pull ups I think I would be very successful at this wod because I have gotten way better at my thrusters.  But what can you do.  I think I need to go in this week and practice them!

WOD: Tuesday, April 30

4 Rounds of:

• 400m Run
• 10 Burpee Tuck Jumps
• 10 Wall Ball
• 10 Box Jumps
• 10 KB Swings 16kg/24kg
• 10 HR Push Ups

Time: 27:03 rx  This wod was a lot more tiring than anticipated!

WOD: Wednesday, May 1 “Grace”

30 clean & jerks 95/135

Time: 5:51 rx

Then 2:00 max air squats = 77 reps

Not going to lie, I LOVE GRACE!! But I also thoroughly enjoy lifting so probably why I like this one so much!  And I was happy to set a new PR!  My previous best time was 7:35.. now if I could shed a few more minutes I would really be happy with myself!

WOD: Thursday, May 2

15:00 AMRAP:

• 30 Double Unders
• 20 Sit Ups
• 5 Toe To Bar
• 3 Atlas Stone Deadlifts 40-160 (95lbs)

Reps: 320 rx (95lb atlas stone)  This one was something fun and different!  My doubles were a little off that day and as usual I stink at toe to bar. wah wah :(

WOD: Friday, May 3 “Isabel” & “Randy”

Isabel – 30 snatches 95/135

Time: 14:18 rx

Randy – 75 snatches 55/75

Time: 7:08 rx

I have never done either of these workouts, but considering my max snatch is around 100 lbs I was a little nervous for Isabel.  My time sucked and I failed three attempts but I’m glad to say I did it prescription!  I was one of two girls in our gym to actually do this one.  Need to definitely work on my form more, but I look forward to doing this one again in the future and cutting off a lot more time!

All in all it was a good week!  I love when we get to do workouts with some heavier lifts! :D

So this past weekend we decided to hit the movies and go see Pain & Gain.  The great thing about this movie is that is based on a true story and they tried their best to depict how the true criminal plot went down.  It all happened in 1995, Daniel Lugo and his 2 bodybuilder friends plot together to extort money from Victor Kershaw, a very wealthy man.  Anyway… their tactics and ideas aren’t great or too well thought out.  Let’s just say these guys are not the brightest crayons in the box.  I won’t give away anymore, but it is hilarious.  You will not believe that it’s a true story, but it is.  Just keep reminding yourself that during the movie, because it is very hard to believe what these men almost get away with and how dumb they are in the process.  Anyway… I think Mark Wahlberg, Anthony Mackie and Dwayne “The Rock” Johnson did a phenomenal job in their roles.  Anyway… I would definitely suggest this movie to people.  It’s a must-see at some point!   And now I really want see the documentary that was done on this case in 2008.  I bet it would be really interesting to watch and compare to the movie.

It’s nice having a husband that can cook and likes to do it as well!   He also has some great recipes from his mom and one of them he made for me the other night was enchilada casserole, but I think a better name would be Enchilada Lasagna… because it’s layered similar to lasagna.  Anyway.. it’s a simple recipe and delicious!

Ingredients:

• 1 lb of hamburger
• taco seasoning
• 1 can of refried beans (he left this out since I don’t like refried beans)
• tortilla shells
• 1 cup of cheese (whatever kind you prefer, we used mexican blend)
• 1/2 cup salsa
• 1 can of enchilada sauce

Directions:  Prepare taco has directed on package or however you normally make your taco meat.  Add the cup of cheese and salsa to the meat.  Luke normally adds refried beans into the mix as well.  Then spray a casserole dish with nonstick spray.  Cut up tortilla shells into 1/4′s and lay on the bottom of the casserole dish covering it all.  Spread the mixture over the cut up tortillas.  Add another layer of tortilla pieces on top of the meat layers.  Pour enchilada sauce over top and sprinkle with some cheese.  Bake at 350 for 30 minutes.  I’m telling you, you definitely have to try this!  Super easy and yummy!

So we had another wonderful week of a bunch of Benchmark WODs.  I think they’re trying to kill us.  After this week my body is sore!  Tore up from the floor up if you will.  Below was our wonderful week of CrossFit.

WOD: Monday, April 22 “Elizabeth”

21-15-9 reps for time:

• Squat Cleans (135#/95#)
• Ring Dips

Time: 20:16  Sadly, still struggling on my ring dips.  I need a band to help stabilize them so I can do them correctly.  Maybe one of these days I’ll get it

WOD: Tuesday, April 23 (1/18/2013 wod)

18:00 AMRAP:
3:00 Plank 25/45
Then:

• 10 HR Push Ups
• 15 Box Jump Overs
• 20 Sit Ups

Reps: 335 rx  Last time we did this I got 296, but this time he allowed step overs on the box this time so not sure if that was the difference or if I did better.

Strength Training:

• Bottom Up Squats: warmed up with 95 lbs. 115lbs 2 sets of 5, 125 lbs x 5, 125 x 4, 125 x 3
• Hip Bridges: 115lbs x8, 125lbs x 8 x 2
• Glute/Ham Raises: Bodyweight

WOD: Wednesday, April 24 “Fight Gone Bad”

3 rounds, running clock,, rotate each minute:

• Wall ball 14/20
• Sumo deadlift high pull 55/75
• Box jump, 20′ box
• Push press 55/75
• Row (count calories)
• Rest

Reps: 202 rx  My best on this wod is 222, which was the first time I did it.. and haven’t been able to get close to that again.  Must be mental.

WOD: Thursday, April 25 (1/16/2013 wod)

15:00 AMRAP :

• 5 Deadlifts Body Weight
• 10 Toe To Bar
• 15 Ring Dips
• 20 Split Jumps

Reps: 167  Again those damn ring dips kill me everytime and also can’t link my toe to bar.  But I did to 12 reps better than the last time we did this wod so I guess that’s improvement!

Strength Training:

• Bench – warmup to 130, 115 lbs 5 sets of 3
• HSPU – 3 x 10
• DB Shoulder Press – 30 lbs 3 x 6
• DB Raises – 15 lbs front, side, bent-over 5x5x5

WOD: Friday, April 26 “Helen”

3 Rounds for time

• 400m Run
• 21 KB Swings 16kg/24kg
• 12 Pull  ups

Time: 18:41  Sucked it up hardcore on this one. :(  It was like 7 minutes slower than my best time.  Don’t know what my deal was, but it wasn’t pretty!

1 rep max on the Deadlift: 285 lbs.  Finally set a new pr!  I have been stuck at 265 for like the last year and it has been pissing me off.  Feels great to finally break that!  And my husband kicked ass and set a new pr at 600lbs.  I know I married a stud. Lol.  Welp.. week of hell 2 is over.. one week left.  Now time to go for a nice easy hike!  Later.

AWKWARD.

The enchanting tale of a 15-year-old girl bumping uglies with the cool boy in school.. to then being the suicide sophomore in high school (it was a mistake honestly).  Jenna has a hard time being a teen and struggles to fit in. Her relationships with boys is an endless catastrophy.  This show on MTV makes me laugh so much and the writing is ingenious.  It has some of the most ridiculous one liners ever like, “don’t go dumpster humping without a safety net” and “God has a blind spot…behymen”  Btw this show is definitely not suitable for children, if you didn’t catch on to that already.  Anyway.. if you’re looking for a new show to watch that will make you pee a little in your pants… check AWKWARD out! Trust me you won’t regret it! :D

So I have always been a fan of making homemade pizza.  I mean common.. who doesn’t like pizza.  It’s like a party in your mouth. :)  I’ve heard of a lot people grilling it and always thought it sounded like an interesting idea.  So we finally tried it!  I made some homemade wheat pizza dough, original recipe can be found here.  Then we decided what toppings we would use on both pizzas.  We ended making a supreme and a bbq chicken and btw this was amazing pizza.  The crust gets nice and crispy on the grill, but still nice and soft on the inside.  So the best of both worlds.  If you have never grilled pizza, well you should probably try it sometime.

Ingredients for supreme:

• Pizza Dough
• Red Onion
• Red Pepper
• Canadian Bacon
• Italian Sausage
• Artichoke
• Garlic
• Mushrooms
• Tomato Sauce
• Cheese – lots of it :)

Ingredients for BBQ Chicken:

• Pizza Dough
• Chicken
• Tomatoes
• Onion
• Bacon – used turkey bacon
• Red Pepper
• BBQ Sauce
• Cheese

Directions: Get your dough ready before hand.  Chop/prepare all the toppings before hand and I would combine them all in a bowl to take out to the grill.  Preheat the grill… get it around 350-375.  Then take your prepped dough and coat with some flour and roll out onto a baking sheet.  Coat with more flour.  Then brush the grill with olive oil and place the dough onto the grill.  Only takes 2-3 minutes for it to cook.  Then take off the grill and put back on the baking sheet turned over (cooked side up).  Cover with sauce and all your toppings!  Re oil the grill and place pizzas back on the grill.  Only takes 5 minutes tops and your pizza is done!  It’s so good so hope you all enjoy! :D

Hey everyone,

Now that the CrossFit Open is over our box has decided to redo all the benchmark wods over the next few weeks!  Can you say heck yes!  NOT!  I would prefer to refer to these next few weeks as Benchmark HELL!  But I guess it’s a time to reflect on our progress and see if we’ve made any changes, right?  More like hurt for days upon days!  Which I have been feeling like a grandma walking around.  I thought in my 20s I was suppose to be in my best shape of my life?  Maybe I was wrong. Lol.  Anyway here’s what the last two weeks of hell have looked like!

WOD: Monday, April 8

15:00 AMRAP:

• 9 Deadlift 100/ 155
• 12 HR Push Ups
• 15 Box Jumps

Reps: 273 rx

Then 500 meter row: 2:00.9  I am not a good rower as you can see by my time. :(

WOD: Tuesday, April 9

3 Rounds of:
15 Bar Over Burpees
10 Overhead Squats 65 lbs – was suppose to be 45 lbs, but might as well make it difficult. :)
15 Pull Ups

Time: 18:37rx2

WOD: Wednesday, April 10

• 100 Double Unders
• 75 Squats
• 50 Sit Ups
• 25 Toe To Bar

Time: 12:09 rx  It was crazy how difficult two to bar were after 50 situps… The last five I started failing and didn’t know if I would finish

Then squat clean/front squat EMOM for 7 minutes at 105lbs  - should’ve done more weight… was definitely too light, but now I know for next time.

WOD: Thursday, April 11

18:00 AMRAP:

• 5 Man Makers 20/30
• 10 Pull Ups
• 15 Wall Ball

Reps: 90 rx  Holy balls I sucked hardcore today!  I am horrible at all three of these implements and it showed.  Better get to work eh?

WOD: Friday, April 12 – Skiing at A-Basin – very good/fun workout!

WOD: Saturday April 13: Partner WODs

• 3 Sled push – both go
• 1 Rope Climb – 200m Run
• 100 Squats – dead hang
• 70 pull ups – plank
• 500m row – 40om run
• 75 push ups – dead hang
• 75 box jumps – Burpees
• 75 wall ball – Burpees
• 100 Double Unders – plank
• 800m run 25lb – both go

Time: 38:41 rx  My partner was Steve A and he definitely held our team!  Don’t know what I would’ve done without him, he kicked ass!

WOD: Monday, April 15

55/80 rx2; 80/115 rx

10 Strict Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerk
35 Back Squats

Time: 26:13 rx2  Did 80 lbs on everything except the strict press.  I just couldn’t get it locked out with not using my momentum.  I’ve always been bad at strict pressing.

WOD: Tuesday, April 16 “Filthy Fifty”

• 50 Box jumps
• 50 Jumping Pull Ups
• 50 Kettlebell Swings 16kg
• 50 Walking Lunges
• 50 Knees to elbows
• 50 Push Press 45lbs
• 50 Hip Ext
• 50 Wall Ball 14/20
• 50 Burpees
• 50 Double Unders

Time: 43:53 rx  I know, what a horrible time.  I always suck it up at the long ones.  Can only go up from here, right? :)

WOD: Wednesday, April 17 ”Diane”

21-15-9

• Deadlift 155/225
• HSPU – to floor

Time: 15:31 rx  We normally use abmats for HSPU and how does an inch or two make a huge difference in handstand pushups.  I really struggled on my last 9!

WOD: Thursday, April 18

15:00 AMRAP:

• 6 Pistol Squats
• 15 DB Floor Press 20+/40+
• 25 Sit Ups

Reps: 144  I used 40 lbs dumbbells for this WOD.  He said to go heavy, so I did!  Didn’t get a ton of rounds, but so close to getting my pistol squats rx now… which I never thought I would be able to do!

WOD: Friday, April 19 “Murph” 60 minute AMRAP

• 1 mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Body Weight Squats
• 1 Mile Run

Time: 67:03 rx… Not sure if this is right or not, but close to what it was.  Last time we did Murph it took me 75:53… so I would say I’ve improved a tad, but not a ton.  I am not a runner. That is all I will say.  Oh and I HATE MURPH!

Next two weeks more BENCHMARK HELL, can’t wait!

The last couple of weeks have been a whirl wind it feels like.  Work, hiking, snowshoeing, skiing, parents visiting…  But it’s been fun and I would much rather be busy all the time then stuck being bored!  So last weekend my folks came out for a long weekend and some skiing.

On Friday we headed up to A-Basin and got there nice & early with a good spot.  We hit the slopes right as the lifts started turning.  For all you people out there that have never been to A-Basin, well just a forewarning…. It’s definitely more advanced than most ski resorts.  They only have a couple of green and moguls there are considered blues.  Which my husband and I found out the hard way on Easter Sunday when we were last there.  But it’s in a beautiful bowl and very low-key which is nice.  Unfortunately, after only being there a couple of hours my mom got altitude sick and ended up having to chill in the lodge.  But we were able to convince my dad to hit the back bowl, where there was some amazing powder.  I completely biffed it a few times and looked like an idiot, but it was a blast and the first time I’ve ever ski’d in powder like that.

Other highlights from their weekend here was going to the oldest restaurant in Denver, the Buckhorn Exchange.  We had a reservation at 7:30 pm on Saturday night and when we got there it was busy so we were asked to sit up stairs until our table was ready.  We ordered drinks and listened to these lovely elderly men play guitar/banjo and sing.  They were actually pretty funny and entertaining.  Then after about 30 minutes our table was ready.  One unique thing about this place is the taxidermy hung up everywhere in the restaurant.  The walls were filled with an array of animals from water buffalo to zebra to wolverines.  It was one of the most interesting restaurants that I have been to.  We started our meal with two excellent appetizers: rattle snake queso and ostrich.  I was not a huge fan of the rattle snake but my oh my was the ostrich succulent!  Then we all ordered a platter of delicious meats.  My dad chose the lamb, my mom and Luke did the special of buffalo and elk, and I opted for the buffalo prime rib.  The buffalo prime rib was some of the best meat I have ever tasted.  Then we topped it off with some dessert and were officially stuffed and loaded for the next day of skiing!

Sunday we had planned to make our way back to A-Basin but due to all the snow they got that night Loveland Pass was closed leaving us no way to drive there.  So we decided to try out Loveland since it was the nearest ski place to us.  It was still snowing that morning and the wind was intense.  Once we got up to the top you could hardly see 10 feet in front of you!  The powder was so thick there it was hard to get going and once you got going down the mountain it was hard to stop! My legs were torched so after a couple runs I decided to sit down for a while.  After lunch I headed back out with the group and for such a horrible wind it was still a pleasant time.  I would definitely go back to there.  So that’s what’s been going on in my crazy life.  Shortly I will be posting our experiment of grilling pizza for the first time and releasing the last two weeks of hell at CrossFit Arvada. :)  Enjoy and have a great evening y’all!