CrossFit Hope for Cures (a lil late!!!) Sorry!

Hey ya’ll,

So I’ve been a little MIA…my sincerest apologies.  I think the July 4th holiday just really made me a bit lazy and selfish.

This post is actually a post (with slight edits) that I did for my box (CrossFit Gym) earlier this month, and honestly I’ve gotten lots of compliments from box mates; even those that I never met (different workout schedules).  Don’t ask me why I didn’t post it here first…I think I had momentary brain freeze.  I apologize for the lapse.

Please enjoy!!!

—————————————————————–

It was the length of the rope of “hero beads” that first struck me and made my throat squeeze shut and my eyes start to water ever so slightly.  Don’t believe me?  See this video right here: “I Need to Finish This”.  The first 30 seconds are more than enough.  Call me soft, but seeing such a long string of beads – each one representing blood transfusions or operations or pain of some sort – with loop after loop after loop telling the story of Kate Foster and her battle with Leukemia struck me as mightily unfair.  No one should have to deal with that and especially not a kid; but she did, she does and there’s the possibility that she will.

Hope

CrossFit Hope for Cures

Here I am thinking my 4th of July holiday weekend will be full of some libations (#tequilaispaleo), burgers, movies and catching up on sleep.  Instead, moved by a video of a little girl with more moxie at 12/13 than I’ve got at 30-something, I chose to do something more than layabout in the AC on a hot summer day. I chose to participate in Mid Atlantic CrossFit Affiliates for Hope on the National Mall; what’s more is that I got to do it with some of my fave local Crossfitters.

My box came out and we showed other affiliates what we could do; we made some new friends and sympathized with each other  – Crossfitter to Crossfitter- over the pain we were about to endure.  All in the name of charity.  #gottalovethekids

All participants in Mid-Atlantic Affiliates CrossFit for Hope had to raise at least  $30 for CrossFit for Hope benefiting St. Jude Children’s Hospital via hope.crossfit.com.  Feel free to add a few bucks if you can!

Anywho, on deck:

3 Rounds (17 long minutes)

  • Burpees
  • 75/55 pound Power snatch (Natch, I went Rx…smh)
  • Box jump, 24/20 box
  • 75/55 pound Thruster (Again, I chose Rx…smh)
  • Chest to bar Pull-ups
  • 1 minute/station with a 1 minute rest between rounds

So LET me tell you about July 6th.  It was Saturday and it was hot as hell.  Like roaring-flickering-fires-of-Hades-hot, complete with little burning embers raining down on your back, face and forehead in the form of pretty, yet unrelentingly harsh sunlight.  Cue the sunburn, aloe and unforgiving tan marks; and that was at 8:30 in the morning!!!

Eakinwale

I’m a hot sweaty mess; she’s flawless…#mylife

Sidebar: I did however get to meet one of my faves! @elizabethakinwale Ahhhhhhh!!! #whenigrowup #justlikeher)

My Rx’d heat was at 9:30; just consider how much hotter it was an hour later.  No, really.  Think about it…..you just broke out in sweat didn’t you? I know you did…but I digress.

At 97 some-odd degrees, when they counted down “3-2-1” for my heat I went for the gusto; or at least whatever I had left in the tank after two days off from metcons and a double-fudge chocolate cupcake from Crumbs Bake Shop [read: huuuuuuge] the day before.

I actually managed, by the grace of God and via yells of various box mates to “keep going” & “everyone else is hot too”, to eke out 151 reps and not pass out from  the internal combustion that I felt welling up in my lungs, on my skin; even on my freaking hair follicles.

I was hot.  Like really, really hot; uncomfortable, sweaty, dirty, smelly, hungry and tired.  Sweat was EVERYWHERE and I so was not on my #prettygirlswag.  I went through 17 minutes of great thrusters/burpees, slow box jumps, ehhhhh snatches and really bad Chest to Bars (it sucks being short sometimes) and got a tan line from my headband as a lovely souvenir for the day.  And I forgot to pick up my free t-shirt!!!!  #sheesh

But here’s the thing: my feeling of discomfort lasted 17 minutes and my “distress” went away after some water, shade, food and a 3-hour nap.  Kate Foster’s discomfort from amputation, surgeries and chemicals being pumped into her system has forever altered her life; and yet she showed up, went hard and put it all out there in the WOD.

Kate Foster – hell, kids in general – simply slays me.  I’m beyond impressed and humbled by the fact that she just wants to WOD, contribute to the community and focus on something bigger than herself.  She has had plenty to fear and yet continues to be fearless; moving forward and living…fully.  That’s something that most adults have yet to grasp.

CrossFit Hope for Cures is one small part of the community bonds we create as we raise money for a good cause, commiserate over WODs and recognize that we have little-to-nothing to complain about when compared to others.The heat, the WOD, the distress that we all briefly felt on Saturday was nothing; the fortitude and drive of donors/participants; the memories and the connections that were forged pre, during, and post-WOD: everything.

Next time come and be a part of that “everything”.  Come out and WOD. Contribute to the Community.  Focus on something bigger than yourself.

You won’t regret it.  Kate didn’t.

M^2

 

Advertisements

WOD What You Hate…

I hate running. 

Like sincerely, I HATE running.  I don’t see a huge purpose to running around a block, multiple times for the sake of shin splits, blisters, sweating like a wildebeast and puffing like a broke down steam train attempting to get air into lungs that are working so hard that my tongue feels like cotton and my my throat the Sahara.

I hate it so much, that I do my best to never skip a WOD that incorporates it.

I can hear some of you now: “Why the hell do you purposely go to WODs that you hate?”

Answer (a la Plato..or was that Socrates?): How the hell do I expect to get better at my weakest event if I always skip it?

I won’t. So I go. Mostly because I know it will lead to more improvements.

See, I’m a lifter:
Stats (PRs):
Backsquat is 215#
Snatch 95#
Deadlift 215#
Shoulder Press 105#
Clean and Jerk 105#

Prior to CF, I didn’t know what those lifts were…I only knew the basics, i.e. my bench press, maybe my hack squat or lying leg press. Itema that primarily required assistance.

Since joining my box, my loads have increased steadily and I have laserlike focus when it comes to listening to my coaches and processing th information for my individual needs. I know lifting is for me; hell I know it so much that I just spent over $200 bucks (of money I know damn well that I do NOT have) on some new Nike Romaleos 2 that finally got restocked in my size! I spent the money because I’m investing in the tools I know I’ll need to improve.

image

Photo from Nike Weightlifting Facebook page. Credit: Justin L. http://www.AthletePS.com/

Sidebar: I’m so a Nike girl till the day I die…I can’t even consider Adidas or Reeboks without getting green around the gills…really it’s just my opinion.

I read about Olympic Weighlifting, I watch videos of Elizabeth Akinwale and Camille Leblanc Bazinet and track instagrams of (OMG) Diane Fu (@dianefu)and her clients (#fubarbell), I practice movements/mechanics in a fluffy towel in my bathroom, post shower, while talking to myself about what I did right and what I did wrong during strength training. #noshame

If I had a choice between lifting or running or doing a WOD, I’d lift.

However with all that said, I will never get better at Olys, if I ignore the other side of strength: endurance.

My endurance, in a word, sucks.

Don’t get me wrong, it’s better than it was when I started CF six months ago (a few times I came close to having a pukie moment), but that’s primarily because I force myself to do those 25 or 30 min conditioning metcons..rows, interval runs, even freaking tabatas (20 seconds on, 10 seconds rest, for four minutes equals 8 rounds of hellfire!).

I’ll never do marathons (mostly because they don’t interest me, but also because I’m a lifter, not a runner!) Those conditioning met-cons all contributed to my current ability to run two full blocks without stopping [at all], row 500 meters in 2.5 minutes and sign up for my first ever 5K and not think that I’m going to die in the first mile.

My coach Splinter, who laughs in my face everytime he sees me at a conditioning WOD, because he knows I hate running (might be the upset/crunk look on my face causing him to crack up lol), said I’m doing good…going after the things that I hate vs. relying on my strengths. I’m becoming a better all-around athelete, which then contributes to getting better at my lifts.

I’m happy to say that I WOD what I hate…and I’m proud of myself for facing my fears, my hangups about running and just going after it as much as I can; setting goals and attaining them.

If I can do it in CrossFit, I can do it in my job, my career aspirations, my relationships, my entire life.

I think that’s pretty dope. 🙂

Post Wod Muffins!

I have been eating these puppies (as muffins) like they are going out of style. Get on it yall!

Taylor Made

Hey guys! Happy Wednesday!

Today I have a fun paleo recipe to share with you! I saw the original recipe for Sweet Potato Banana Bites on Lindsay’s blog, and knew I had to make them! With just a couple minor tweaks, I was able to create a paleo-friendly version. Instead of making mine into muffins, I made them into mini donuts!

So here you have it, Sweet Potato Banana Paleo Donuts!

Sweet Potato Banana Paleo Donuts

20130220-073525.jpg

Ingredients:

1 cup cooked sweet potato, peeled and mashed

2 bananas

1/2 cup almond butter

3 eggs

cinnamon to taste

Optional add ins: Dark chocolate chips, chopped pecans

Directions:

Preheat oven to 375.

Mash sweet potato and bananas together in a small bowl.  Add the remaining ingredients and whisk together until smooth.

Pour batter into greased mini donut/mini muffin pan. (You could also use regular muffin/donut pans, you would just get a smaller yield).

Bake for 18-20 minutes…

View original post 86 more words

Hell nah I’m not doing it twice!

So, lets talk frankly for a second here:
I’m in the CrossFit Open, after doing CrossFit for less than 5 months. I am in my 30’s (inching closer and closer to my pseudo-midlife crisis of single, sexy and no prospects lol), have never been injured and continue to surprise myself with what I have been able to achieve with my CrossFit program.

However, after all of that, the main reason I decided to do the Open, was because I wanted to see where the “holes” are concerning my abilities with strength, cardio, etc. I figure, hell, it’s $20 bucks…the point is to learn all I can from those around me, my coaches, and my competition. That is exactly what I’m doing. Each Open WOD showed me EXACTLY what I need to focus on: 13.1 Snatches/Olys/Form, 13.2 Box Jumps/Cardio/Endurance,13.3 sheeeeeeeeeet. Something lol!

So when my box mates were like, “Hey, are you doing it again?”, (“it” being a repeat of 13.2 to potential improve my total reps) I was like “Hell nah!”, because really, I have to make it through the rest of this Open competition and, believe it or not, I’m flipping tired lol.

A lot of these folks are early/mid 20’s, grad students or early career folks; I’m slighly past that stage. Although, real talk, a Master’s (45+) chick beat my reps too (but only by a bit…and she’s a freaking competitor in the summer league!! I totally aspire to be like her!!). On St. Patricks Day, I sat home and drank tea, ate paleo pumpkin muffins and watched “The Best Exotic Marigold Hotel” (awesome!). That is my idea of a good time. No really, that’s my good time.
That and sleep. Lots of good, deep, soul-calming sleep lol.

With that said: I will continue documenting my “holes”, to determine how I should adjust my program to get better, so that next year I don’t feel like I’m going to pass out because of a few box jumps or throw my back out because my deadlifts turn into “Good Mornings”.

Once is more than enough this time around!
#Toodles

image

image

image

CrossFit Open Countdown…ahhhh!

image

It’s almost here and I am eerily calm and yet nervous…especially bc I’m nursing a sore throat today so I can be at full speed/strength for the CrossFit Open WOD tomorrow…. Anybody else registered? Please note that (a) the linked/provided content belongs to CrossFit; (b) such content is not my own; and (c) the originating website (blackchickswod.com) makes no claim of owning, being related to or owned or controlled by, being under common control with, or sanctioned by, approved by, or endorsed by, CrossFit. 

Slow & Steady

image

Often I see some boxmates (typically guys, but chicks too) loading a lot of weight up. They want to show, others, that they can move weight during the strength training. Everybody wants a chance to show off, including myself…but at this stage of the game (and age), I would rather take my time and build up, over time, to heavy weights, than rush it.

I spotted a boxmate today that was squatting heavy..which is fine. What wasn’t fine was how poor her form was…she could have got the bar up if she followed the.mechanics. She didn’t have it down, she didnt know how to drop the bar safely, the bar fell and it dinged my forearm. I have a slight bruise that will go away with some ice..no biggie. But it could have been.

The weights, bars, bad form…they can hurt you or someone else (ME!) so please be careful. Don’t be in such a hurry to look good, but not be good.

Remember the Tortoise and the Hare (yeah, yeah, I know, old school, but on point)…that half-shell might have gone slow, but he still won.

Btw: New PR Today 200# Back Squats

I started this past October having to swallow my ego at being told I was doing them incorrectly; facing the bar/rack the wrong way and not engaging my lats, abs or butt. #slow&steady

Paleo date:12813 – D8 “Paleo Flu”

Paleo Trek: The Next Generation

Real Food: The Final Frontier

These are the musings of the CrossFitter M^2 and her 30 Day Paleo Challenge: to explore strange new recipes that do not include wheat, legumes, dairy, sugars and/or processed foods. To seek out new opportunities to learn about her body, eat clean/train dirty, understand a food processor, and boldly go where she has never gone before: her very own kitchen.

CrossFitter’s log, Paleo date:12813 – D8

So I think I mentioned a few posts ago, that I got sick and that was my “Paleo Flu” when Wod’ability goes down, fatigue sets inquicker and Im irritable.  Well, i think that I just had a cold before; this might really be the “paleo flu” now.

I just finished a pretty wicked WOD [see WOD, courtesy of CrossFit Balance]

image

No matter what you think, that sucker was a 23 min burner.  I got dizzy, I was last to complete each of the 25 cal rows (which pissed me off), and I couldn’t find my wall ball rhythm.  I didn’t even make it to the double unders (which really ticked me off)!  Then I started listening to what my body was saying:

Hey!  Yeah, you!  Where are my carbs and sugar?  I’m not used to this fat…I want cake!

Basically, although I’m more comfy with the idea of Pale, the food and the cooking…this is clearly the point where my body has finished working out the old and is taking in the new.  I’m feeling the difference in the fit of my clothes and the fact that my [sweets] cravings have subsided significantly.  I’m even drinking more water (wow!) without the feeling of it’s my last resort.

I actually want to drink it.

Hopefully this “flu” won’t affect my WODs for too long…general lore says about a week.

I’ll let you know.  Anybody else experience “Paleo Flu”?  What were your “symptoms”?

Chitlins and Whole “Get the Eff Outta Here” Foods

So I’m doing a 30 Day Paleo Challenge starting January 20th and I’m attempting to be proactive by developing recipes, grocery shopping and eating my sugar loaded food now.

Sidebar: Most programs or books that I’ve read about Paleo suggest throwing out the bad foods; clean out the pantry and freezer so ypu wont be tempted.  I find that to be absolutely reprehensible and even culturally offensive.  African-Americans were, historically, raised to salvage whatever food was possible and never throw away anything…that comes from hundreds of years of not having an excess of foods to waste.   Its amazing what you can do with leftovers when thats all you are given to eat!

“Chitlins” anyone?

In colonial times, hogs were slaughtered in December. During slavery, in order to maximize profits, slave owners commonly fed their slaves in the cheapest manner possible. At hog butchering time, the preferred cuts of meat were reserved for the master’s use. The remains, such as fatback, snouts, ears, neck bones, feet, and intestines were given to the slaves for their consumption.
Source:  Wikipedia

No, I’m not posting a pic of Chitlins, because in my personal opinion, it’s just nasty.  However, I recognize that when you  have little to no choice in what to eat, it’s amazing what you will do to survive.

The reality is this: to throw perfectly good food away is just plain wrong.  Donate it to the homeless, your church or feed it to your non Paleo friends, but don’t waste it.  We are blessed to even have these “1st World” problems of choosing what types of food we can eat.  Let’s not allow our arrogance to disregard those that would do anything to be in our shoes.

*Steps off 20-inch [soap] box*

So any who, I hit up Whole Foods and dammmnnnn my eye balls popped out at the cost of some of this stuff…

  • Coconut Oil for friggin $17 bucks!  Pass.
  • Almond Flour for more than I care to remember (itty, bitty bag too!).  Pass.
  • Salmon at $26.99 a pound!  Friggin hand-carried and laced in gold!  Pass!

I ended up picking up some organic lettuce (small), coconut spread at $4.99 a pop and some Yogi Green Tea “Muscle Recovery”.

What did this trip teach me?  Trader Joe’s is a God-send, Costco and my freezer will be my best friends and we gonna have to plan very well for this Paleo Challenge…like on an insane, parent of triplets level.

I think I’m about to become my mother…lol (minus the kids and the hubby of course!)