Active Recovery

Wednesdays 

I love this day

Its my recharge and regroup day

I get to do solid 30-60 min workouts that require nothing but moving and thinking about life

Today I got to jog and bike...

--Morning--

Run 25 min easy

2.4 distance

--Evening--

Bike 60 min @ high effort

Didn't measure the distance

*This is not a regular food day...but Wednesdays I tend to eat more avocado and bacon, usually I don't eat bacon and avocado in more than one meal. 

woke up @ 7:45

breakfast @ 8am

1 egg

2 whites

1/2 cup rice

onions

1 slice bacon

1/4 avocado

10:45

protein shake

35 grams of protein

11:00

running 2.4 miles

1:45

1 egg

2 whites

1/2 cup rice

1 slice bacon

onions

1/4 avocado

5:30

protein bar

6:30

bike 60 min

8:30

4 oz chicken

1/4 avocado

1 slice bacon

2 slices tomato

*Ill go to bed @ 10:30

Having a Great Coach

Having a GREAT coach

There is nothing like having someone who believes in you

Who can give you the coaching and direction and correction you need

Who will keep you in check when you are a head case

But can also laugh and be your friend at the same time

Having someone like this in your corner, changes everything

Coaches like this are not "easy" to find

I have had many coaches in my life, and I am thankful for each of them

Right now, I am thankful for my Coach at OPT

The things I am learning and the growth that I am seeing in myself as an athlete and as a person are crazy awesome! 

Todays workouts in particular were HARD. 

This morning I quit my muscle ups. 

I wish I could say that I was mentally strong and I fought through them, but I didn't. 

I gave up and I was frustrated and bummed out. 

Mike helped me realize its just one day of training, 

and that I need to stop letting the frustration get to me and effect my workout. 

He helped me realize that it wasn't the end of the world. 

He's just awesome. 

Tuesday 8/19

--Morning--

A. Halting clean DL + Mid hang clean pull + Mid hang clean high pull; 2.1.1 x 5; rest 2 min

175, 185, 195,195, 205
*these were all good and easy and felt like I could go heavier...but the high pull I felt like i could no get it very high. :/

B. PC (from blocks, bar just below knees); 

Got to 205

C1. WCU @20X1; 2-3 x 5; rest 30 sec

*Used 1 pood for the first set (3 reps)

*Used 26lbs for the rest (2 reps)

*I thought these would be easier dang it!

C2. Ring row; 6-8 x 5; rest 30 sec

*did 8 each set

C3. Strict pull up amrap in 30 sec; rest 2 min

1- 7reps 

2- 6reps 

3- 6reps 

4- 6reps 

5- 6reps

+

for time:

10 wall walks

10 MU

-these took forever and I failed my 1st two...wtf

10 TGU

10 MU

-I kept failing my muscle ups so I just moved on to my manmakers

10 manmakers (30#)

TIME: 20 FREAKING MINUTES

--Evening--

*Mike said, to forget about this morning and come back tonight and TRAIN! So thats what I did, I came back read to WORK! 

A. Push press; 5,5,5,5; rest 2 min 

115lbs/125lbs/140lbs/150lbs

B1. Jerk dip squat; 3,3,3,3; rest 60 sec

B2. Split jerk cluster; 1.1.1 x 3; rest 15 sec, rest 2 min

165/175/185

C. for time: 30 strict HSPU

5:36

*my shoulders were fried

+

(record times per round on each set, need consistency!)

10 min amrap:

10 box jump step down (24")

5 burpees

10 cal AB

Rounds: 5

1- 1:45

2- 2:00

3- 1:45

4- 1:45

5- 1:43

rest 3 min

10 min amrap:

10 DB push jerk

50m FW (80#/h)

35 DU

Rounds: 3 + 10 Push Press + 25meter Farmers Carry

*THIS SUCKED BAD*

I did not think it would suck, I generally do good with these type of movements with this heavy of weight...

ummm I was dying, but it was a good dying :)

1- 2:00

2- 2:12

3- 2:13

+ 

10 Push Press

+

25 meters Farmers Carry

rest 3 min

@85% effort:

VC 1000'

TIME: 8:26

THIS WAS HARD!!!

*I was dripping sweat!!!*

FUN TIMES :)

It was really nice to have an empty gym. I walked in with just me and one other girl and I felt like I wanted to dance in the meadow if that makes any sense....

JUST LIKE Julie Andrews in "The Sound of Music" 

LOL!!!! 

Happy Tuesday!!!

Playing Catch UP!

Okay I hate playing catch up with logging in my workouts! SHEESH!

Monday August 11th

--Morning--

A. Back Squat - 1RM

255

B. Snatch - 1RM

165 (PR)

+

for time:

50 hang cleans (115#)

5:29

PM

Row 500m

rest 90 sec

Row 500m

First Row: 1:45

Second Row: 1:55

Tuesday 8/12

--Morning--

A. PC - 1RM

215 (5lbs less than last week)

B. Press - 1RM

165 (10lbs less than last week)

*I am thinking I must either be sucking today or I was really fresh last week or something*

+

for time:

100 pull ups

Time: 6:55

I thought I would get a faster time...I felt my hands starting to rip too :(

--Evening-- I WAS SUPPOSED TO DO THIS

A. Jerk - 1RM

B. for time: 50 ring dips

+

for time:

21-15-9

DL (185#)

HSPU

*BUT I GOT A MIGRAINE...SOOOO I NEED TO DO THESE AT SOME POINT*

Wednesday 8/13

--Morning--

Jog 25 min easy

Ran 2.4 miles

--Evening--

RTW 

1 min AD

1 min row

1 min FLR

1 min Plyos

1 min climb

1 min ski

x 6

- ALL easy pace

Thursday 8/14

--morning--

A. Clean - 1RM

205lbs

*I got under 215 3 times*

B. CGBP - 1RM

165lbs

C. WCU - 1RM

54lbs

+

for time:

30 cleans (155#)

Time: 6:44

*I maybe could have gone just a fitch faster*

--Evening--

*Came in to do this and was planning on doing after we practiced our Grid Race and then my friend Beau dislocated his shoulder and we took him to the hospital and we didn't get done till 9pm and didn't do this one either. SO I NEED TO DO THIS ONE AS WELL. 

VC 500' time trial

Friday 8/15

--Morning--

A. PS - 1RM

135lbs (I know I can do more but my form was off)

B. DB external rotation - 8RM/arm @3011

*25lbs right arm

*20lbs left arm

C. Powell raise - 8RM/arm @3011

15lbs

+

for time:

75 HSPU

Time: 6:59

Saturday 8/16

Morning - compete

Sunday 8/17

 - AM/PM Easy aerobic 45-60 min 

I ran in the morning, just a jog--I didn't measure the distance 

I swam at night

Monday

8/18

Morning

A. Back Squat @32X1; 5,5,5,5; rest 3 min

175lbs  * I maybe could have gone a little heavier. I know this sounds so light, but these were hard. I focused on holding the squat with tension but still deep. 

B1. DB RFESS; 6-8/leg x 4; rest 1 min

55lbs

B2. Wtd. GH raise; 6-8 x 4; rest 2 min

20lbs

C. Segmented snatch DL + Snatch pull; 2.2 x 5; rest 2 min (build from 155#)

+

Emom 6 min - Snatch + HS + OHS (build from 135#)

*This was pretty good, I kept it at 135 though. 

+

--I was feeling light headed and just really tired today. So I cut the reps in half. 

3 sets @consistent pace:

8 ring dips (4 dips)

12 russian KB swings (88#) (6 swings)

10 push ups (5 push ups)

3 RC (1 rope climb)

rest walk 2:30

36 secs

31 secs

36 secs

--Evening--

5 Tng HPC (115#)

5 burpees AFAP

AD 10 sec @97%

rest walk 2:40

x 6

25 secs

24 secs

25 secs

30 secs

28 secs

24 secs

rest as neeeded

VC 20 sec @97%

rest walk 2:40

x 6

Overcoming My BIGGEST Battle In Life

"Anyone can give up, its the easiest thing to do. 

But to hold it together when everyone else would understand if you fell apart, 

that's TRUE STRENGTH."

At a very young age, I began to have very negative body image. I was bigger than the other girls...not fat, but I had bigger legs, I was taller, and I was not a skinny rail. I was often told by someone very important to me that I was not 'small' enough. I remember constantly being put on diets and being taught that I would just never be skinny and that I would never be able to share clothes with my friends like all the other girls did. I would never be able to wear a 
two-piece swimsuit, I would always be bigger and I needed to eat like a bird. 
Keep in mind...

(now I know this from looking at pictures of myself as a young girl)

I was not FAT.  I wasn't CHUBBY. 
BUT, because I wasn't skin and bone, 

I wasn't good enough.

Sounds crazy right? 

I was taught this. I was told this.

Well, being the perfectionist I am, and the competitive person I am, 

I became DETERMINED to SHOW that I could be THAT SKINNY GIRL

I developed and Eating Disorder.

Over time, I perfected the lies and the food and the workout regimen.

I was very good at it.

The best.

I could fool anyone.

(or so I thought)

I got really "skinny"

I was very unhealthy and I know I did a lot of damage to my body. 

The eating disorder started when I was about 14.

A mixture between bulimia and anorexia.

I'd switch off, anything to keep it a secret. 

It was MY secret.

I did anything to protect it.

All the while I hadn't realized I had much deeper issues.

until I realized I was no longer in control.

I COULDN'T STOP.

I was finally "skinny" but I wanted to be skinnier.

I still thought I was fat, even though I became thinner than most my TINY friends...

I was going crazy.

I felt TRAPPED

I FELT SO ALONE

I had so many friends, but not one person really knew what was going on inside me. 

I felt fake, I felt like a liar...

I went to the Universtiy of Utah

I had abandoned all my morals, my beliefs

I was lost. 

In time, people began to notice.

I couldn't hide it any longer and before I knew it,

SHIT HIT THE FAN...

I was caught, but part of me wanted to be caught. I knew I wasn't truly happy and that I needed help. I was admitted to a inpatient facility, called The Center For Change

A lock down treatment facility for eating disorders, that helped me change my life and gave me some of the tools to do so.  I met so many life long friends there and I was able to learn some great coping methods and get the root of some of my issues. 

When I left the Center for Change, I met my SOUL MATE. My BEST FRIEND. My ROCK. My husband. I had fallen in love and we got married. This guy...he did not put up with any of my crap. He called me out, he helped me. He believed in me. He knew I was strong. We began having kids and I got lazy in being healthy mentally....and soon enough, my eating disorder came back, I was struggling. I was hiding it from him but he started catching me. I wanted to be healthy,  mind and body, but I was losing control again and I needed help. 

THEN I FOUND CROSSFIT

Crossfit became my new addiction

THIS video, 

explains perfectly why I love crossfit 

and the reason I believe it helped me become healthy. 

I started believing myself

I began standing up for myself

I learned that sometimes people aren't meant to be your friends

I learned that its okay to say "NO"

I learned that this is MY life and 

NO ONE CAN MAKE CHOICES FOR ME

I began to be proud of myself

I am NOT perfect, and thats OKAY

That is REAL.

I learned that there is always tomorrow and you can always start over. 

All or Nothing is STUPID

and if people judge you, or leave you, or talk crap about you

kick them the hell out of your life.

  I AM WORTH IT

CROSSFIT 

 has taught me that my body can achieve amazing things.

I knew that I could make babies :)

I have 4 of them...

That is the most miraculous thing I have ever done.

But after my babies, 

crossfit has taught me that...

I CAN DO LOTS OF HARD THINGS.

It has taught me that I am a FIGHTER.

It has helped me be proud of my body and realize that my muscles can be put to use!

It has helped me realize,

strength is beauty and beauty is strength.

Confidence is beauty.

Being REAL is beautiful.

We are here on Earth to grow and change and help others do the same...
I feel like in Crossfit that is practiced everyday and it helps make me a better person. 

This short VIDEO always helps me realize, 

just 

HOW GREAT I AM and HOW GREAT I CAN BE.

I wore a two piece for the FIRST time last year.

The first time EVER.

I wore a two piece for the FIRST time in front of my family this summer.

Sounds so stupid and simple, 

kind of makes me laugh a little bit.

BUT I DID IT

and it felt awesome.

CHEERS to making people feel comfortable in their own skin.

Lets help people be healthy in body and in mind.

Lets be actively helping those around us with a positive attitude!

Happy Sunday!!!

Mu-hu-hu-scle UPS

Well....

For some, 

Muscle ups come easy

I was on a crossfit team in 2013 for the southwest regionals

I had only been crossfitting for about 6-7 months when regionals came

I had never even tried or worked on muscle ups until after opens 

It was very frustrating as an athlete to struggle at something 

that seemed so simple for fellow crossfitters

I felt like I did everything I could do

I worked and worked and struggled and practiced

Tried everything

Regionals came and I felt like I had let my team down

I couldn't do it and our team was disqualified

My team was frustrated and let down

I was harder on myself than anyone else could ever be

humiliated

disappointed

discouraged

sad

mad

I felt horrible and embarrassed

all eyes were on me and I let everyone down

After that I decided I would get them by the next year

I worked and worked but some thing just wasn't clicking

I wasn't eating enough,

 I was told that if I was lighter and could just drop weight I would pop right up

NOPE

I just became weaker

I spoke with a friend who told me, and educated me on what I should be eating

explained that I needed to eat carbs and I needed energy 

Taught me that my central nervous system needed carbs to function

Helped me understand that I wasn't eating enough.

Helped me realize that it wouldn't make me "gain weight"

CRAZY ENOUGH, 

I started eating more, and losing weight...all the while GAINING energy and strength!!!

I felt awesome and like I had a break through...

meanwhile,

I couldn't find anyone to help me with my MU problem and felt like a total loser

It was just this one movement that was holding me back from 

SO MUCH

Part of me wanted to keep fighting 

and the other part was like screw it

I want to quit

Everyone around me was getting muscle ups, 

but me

People that I KNEW I was stronger than, 

more athletic than....

WHAT?!?!?

One day I was working with one of my coaches, Roman Ceceras

This coach in particular, was/is one of the most positive, motivational, inspirational people I know.

He has so much going for him its unreal

This kid, yes I say kid because he is only 22yrs old

Helped me believe in myself 

He motivated me by lifting me up

He worked with me and didn't make me feel stupid

 but tried to help and understand me

Guess what, 

2 weeks after changing my diet

and working with Roman

I got my first muscle up. 

I didn't get any in the opens, which totally bummed me out

but I continued to work on them and before I knew it I was doing them

I WAS DOING THEM!

I came in 88th in the region

Just 1 muscle up and I would have made individual

2014 Regionals came

I had made the team 

For some reason my anxiety sky-rocketed every time I had to do our MU workout

I was using false grip and swinging a ton,

my MU just weren't strong enough

I only got 4 out of the 9 I was supposed to get

I had done 9 so many times in sub 6 minutes 

but I just couldn't do it at regionals

I felt horrible

Once again I had let my team down

*I knew, SOMETHING had to change*

I watched the individuals all weekend, 

I knew I could be there if I put my mind to it 

and if I had the right coaching and programming

and a FIRE was lit within me...

TODAY 

I did 30 MU for time

My coach Mike Lee at OPT worked with me

took away my "false grip"

took away my extra swing

gave me tips, coached me through it

he helped me

he believed in me,

He was like, "oh you can do this, just do it"

(He didn't know any of this muscle up drama)

As I got going, he looked at me like, "whats the big deal?"

He was like, "you need to pick up the pace"

I got 30/30

not one fail

It did take me 22:40

BUT I know I can do it even faster now

It felt so good

I had my BEST friend Tennil there telling me, 

"its so incredible to see where you have come from to where you are now"

and my other favorite person, Jennifer Hallquist, said something very similar giving me a huge hug...

Just feels awesome to overcome something that has been such a battle

FINALLY I can say that I am overcoming this STUPID mind game and battle with MU

Now I can just keep working to get them better!!!

Saturday

--Morning Workout--

A. Clean - build to a heavy single (not a 1rep max)

205lbs

B. DB rear foot elevated split squat; 6-8/leg x 3; rest 2 min 

55lbs

C. Prone row @3111 - find a arm

105lbs

+

for time:

30 MU

TIME: 22:40

Tuesday thru Friday

Playing a little bit of catch up! 

This week has been busy and hectic with my kids going back to school

This week has been awesome training wise 

I hit 3 PR's and matched a PR that I haven't been able to hit since November. 

What is crazy, is I know that its the combo of strengthening the "right" muscles 

and using the right muscles, and fixing my form

 I hate that I have to fix old habits...but I am so glad I found OPT and I can fix it now!!!

***Jerk 225lbs***

Power Clean 220lbs

Push Press 175lbs

Snatch 161lbs (matching an old PR)

--Tuesday--

*morning*

A. PC - build to a heavy single 

220lbs

B. Clean pull; 1,1,1,1; rest 2 min (185,195,205,215)

C. Unbroken KB swing ladder - 10 to 1 (2pd)

*I forgot my time on this! Its pissing me off...maybe I should just redo it...

I wanna say it was 3 something.

+

for time:

5-4-3-2-1

Med ball 2 shoulder (100#)

RC

TIME: 11:38

*evening*

A. Jerk - build to a heavy single (not a 1RM)

225lbs

B. for time: 15 jerk (85% of A) - from blocks

185lbs

C. Emom 8 min - Ring dip x 4-6 unbroken

6-6-6-6-6-6-4-4

Working on my dip form

+

3 rounds for time:

15 cal AB

15 ring push ups

15 box jump overs (24")

TIME: 6:17

*I was dragging a little

--Wednesday--

*Morning*

Jog 5k easy

45min

*Evening*

RTW 

1 min AD

1 min row

1 min FLR

1 min Plyos

1 min climb

1 min ski

x 6

- ALL easy pace

*I wasn't able to get back in to OPT so I just my own little version of RTW

Thursday

--Morning--

Warm up – include snatch balance work with load…..

A. Snatch - build to a heavy single

Got up to 161lbs

*this is my old PR, I know I can do more!

B. FS - build to a heavy single

I got to 210

*My legs felt kind of weak 

C. Emom 5 min - BS @20X1 x 1 (85%)

I did this at 215, felt good!

+

"Diane"

3:37

*I went too slow on the deads and I shouldn't have broken up my 15 HSPU. 

--Evening--

A. Press - heavy single

175lbs

B. Emom 8 min - Chin up x 8

**This was great

+

for time:

75 ring push ups 

*I totally underestimated this workout! 

TIME: 4:44 (my triceps are SORE)

Friday

--Morning--

3 rounds for time:

30 cal AD

20 burpees

50 DU

TIME: 16:16

*I tried to keep the rpms at 55-58

--Evening--

100m pull

100m kick

+

Swim 25m @90%

rest walk 30 sec

x 28

+

Swim cool down 5 min

*this was great!