Archive for the ‘Just Blogging’ Category


So this week My husband and I will be doing two Hero Wods. One for Eddy Walsh of Engine 33 and one for Mike”Dork”Kennedy of ladder 15 who lost their life’s in the line of duty. This is one of the million things I love about crossfit. Being able to honor hero’s in our own way. 🙂 Today we are doing the one above and I think we are doing the one below tomorrow or later on this week. Either way they will both get done. If you could help out and share these WOD’s and get the word out there so other crossfitters can also join in and honor these great firefighters and CrossFit family members..

Hero WOD
Eddy Walsh (205/135)
Athlete can go straight from fifth clean to Jerking and from 5th Jerk straight into first front Squat
5 Deadlift
5 Cleans
5 Jerks
5 Front-Squat

Here is the link to the fund that the department set up for Eddy and Mike.


So my husband and I had leeks last night in our dinner. It was a Paleo stir fry basically with leeks, carrots, sausage and eggs on top and of course seasonings. When the leeks started cooking I did not like the smell at all. I’m not a fan of strong smells in the kitchen also it made me worry about the taste. Well when it was all said and done you really could not taste anything out of the ordinary so it really made my husband and I question the point of them being in the stir fry. If not for flavor did they have a really good health benefit? Well I had to look it up today and it just so happens that they do! They are really really healthy! I wish I would have known about them earlier. They are not to expensive and really easy to add to dishes without compromising flavor but adding health perks.

Health Benefits

Leeks, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables.

Cardiovascular Support

Leeks contain important amounts of the flavonoid kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damage, including damage by overly reactive oxygen molecules. Interestingly, one of the mechanisms involved in this blood vessel protection may involve increased production of nitric oxide (NO), a naturally occurring gas that helps to dilate and relax the blood vessels, as well as decreased production of that asymmetric dimethylarginine (ADMA), a substance that blocks production of NO.

Often overlooked in leeks is their important concentration of the B vitamin folate. Folate is present in leeks in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF) and it is present throughout the plant (including the full leaf portion, not only the lower leaf and bulb). While it’s true that we still get about 50% more 5MTHF from the bulb than the leaves, this distribution of folate throughout the plant makes leeks a cardioprotective food from top to bottom. (Folate is a key B complex vitamin for supporting our cardiovascular system, because it helps keep our levels of homocysteine in proper balance. Excessively high levels of homocysteine are a risk factor for many cardiovascular diseases.)

Also present in leeks are impressive concentrations of antioxidant polyphenols. These polyphenols play a direct role in protecting our blood vessels and blood cells from oxidative damage. The total polyphenol content (TPC) of leeks averages about 33 milligrams of gallic acid equivalents (GAE) per 100 grams of fresh edible portion (FEP). By contrast, the TPC of red bell peppers averages 27 milligrams; cherry tomatoes, 24 milligrams; and carrots, 10 milligrams. So even though leeks are less concentrated than some of their fellow allium vegetables in terms of total polyphenols (garlic provides about 59 milligrams GAE/100g FEP, and onions provide about 76 milligrams), they are still a highly valuable food in terms of these phytonutrient antioxidants and provide us with important cardiovascular benefits for this reason.

Other Health Benefits

Unfortunately, leeks have received less research attention than their fellow allium vegetables (especially garlic and onions), and for this reason, there is less documentation of their likely health benefits. Given their substantial polyphenol content, including their notable amounts of kaempferol, we would expect to see overlap with garlic and onions in terms of support for many health problems related to oxidative stress and chronic low-level inflammation. These health problems would include atherosclerosis, type 2 diabetes, obesity, rheumatoid arthritis, and allergic airway inflammation. We would also expect to see leeks providing measurable amounts of protection against several different types of cancer, mostly likely including colorectal cancer. It’s important to remember that even in the absence of research studies to confirm health benefits, leeks still belong to the same allium vegetable family as onions and garlic and contain many health-supportive substances that are similar to (or identical with) the substances in their fellow allium vegetables.

With a more delicate and sweeter flavor than onions, leeks add a subtle touch to recipes without overpowering the other flavors that are present. Although leeks are available throughout the year they are in season from the fall through the early part of spring when they are at their best.

How to Select and Store

Leeks should be firm and straight with dark green leaves and white necks. Good quality leeks will not be yellowed or wilted, nor have bulbs that have cracks or bruises. Since overly large leeks are generally more fibrous in texture, only purchase those that have a diameter of one and one-half inches or less. Try to purchase leeks that are of similar size so as to ensure more consistent cooking if you are planning on cooking the leeks whole. Leeks are available throughout the year, although they are in greater supply from the fall through the early part of spring.

Fresh leeks should be stored unwashed and untrimmed in the refrigerator, where they will keep fresh for between one and two weeks. Wrapping them loosely in a plastic bag will help them to retain moisture. Cooked leeks are highly perishable, and even when kept in the refrigerator, will only stay fresh for about two days. Leeks may be frozen after being blanched for two to three minutes, although they will lose some of their desirable taste and texture qualities. Leeks will keep in the freezer for about three months.

Tips for Preparing Leeks

Cut off green tops of leeks and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Cut leeks into 2-inch lengths. Holding the leek sections cut side up, cut lengthwise so that you end up with thin strips, known as the chiffonade cut, slicing until you reach the green portion. Make sure slices are cut very thin to shorten cooking time. Let leeks sit for at least 5 minutes before cooking.

Healthiest Way of Cooking Leeks

Heat 3 tablespoons of broth in 10-12 inch stainless steel skillet until it begins to steam. Add 1 pound of cut leeks. Cover and Healthy Sauté for 4 minutes. Add 2 more tablespoons of broth, reduce heat to medium low, and Healthy Sauté for 3 more minutes uncovered while stirring frequently. Toss with 2 tablespoons of extra virgin olive oil, 1 teaspoon of lemon juice and salt and pepper to taste.

To read more about leeks check out This is where I found all the information in this post.


Okay so I came across this story this morning on and it’s great!!! I can say 100% that I have had Monkey Butt! lol Have you?

Monkey Butt, aka CrossFit Crack: A Pain in the Ass

During a sit-up, the area on your body that is most prone to rubbing is the area just above your bottom…

As CrossFitters, we are generally proud of our injuries. Not major ones of course, but the small stuff. Like hand tears from pull-ups or shin scrapes from deadlifts. We wear these boo-boos like badges of honor. We Instagram our wounds like a sorority girl does selfies. But there is one powerful plight that remains taboo, one malevolent maiming that misses social media: monkey butt, the silent ASSassin.

My CrossFit journey was still in its infancy when I became acquainted with monkey butt (MB). MB is not unlike food poisoning, sneaking up on you uninvited and rendering you utterly defeated and making mundane tasks (like sitting, for instance) monumental.
First of all, what is monkey butt? As far as CrossFit goes, I only know one way to get monkey butt — sit-ups. MB occurs when friction causes an abrasion to your skin. During a sit-up, the area on your body that is most prone to rubbing is the area just above your bottom… Basically the very top portion of your butt crack, the uppermost buttocks region. Multiple sit-ups combined with the grinding hard floor and sweat and perhaps abrasive clothing can create quite a raspberry above your bottom. Think of it as a skinned knee, but on your crack (also leading to the name “CrossFit Crack”). Sounds lovely, huh?

It’s not. Not at all.

Straight Misery

Monkey butt hurts! It hurts something fierce! Although nothing hurts like the initial MB discovery (more on that soon), everything hurts afterwards. Just taking a seat becomes a twelve-step program. First you have to squat down, then catch yourself with your hands to keep your bum elevated, then lower yourself gingerly onto one cheek and then slowly roll over into a seated position. This process takes approximately 15 seconds and will make the most manliest of men look like whimpering little babies. Believe me, I’ve been there.
Oh wait, did you think that’s the extent of the man card mangling? Nope! MB is a twisted, back country, inbred cousin of diaper rash. What’s a way to make diaper rash go away? Slather it with Desitin. What’s a way to help monkey butt go away? Lather yourself up with the same and smell like a diaper! Yay for manliness!

You don’t feel MB as it forms. You don’t feel your skin rubbing away. You don’t notice the raw meat above your butt. Oh, but you will notice it!
I discovered my monkey butt the same way most people do — in the shower. I have a certain way I get into the shower: I start facing the water and get my face and front side nice and warm and wet first. Then I turn around and get my back side. I let the water hit the back of my head and shoulders and then trickle down my back. And as the water trickles down, it contacts the lower half of my body….
Dear God, make it stop! Make the pain go away!
My first thought was that a viper had slithered out of the drain and embedded its fangs into my ass. No joke. I yelled. Or maybe screamed. I at least hollered, and it could’ve been partially a whimper. I thought I had just taken a bullet in my butt. It was one of the most intense, worst pains I had ever felt. Perhaps what made it the worst was I had no idea it was coming! (“Rains of Castamere,” anyone?) I’m pretty sure I took a crossbow bolt to the buttocks during that shower. Curse you, monkey butt!

I’ll Never Forget You, Monkey Butt

The first cut is the deepest. Did Sheryl Crow have MB when she wrote this song?? Maybe! All I know is that I will never forget what it felt like the first time the viper water hit my poor raw butt after a WOD of sit-ups. Each and every time I do sit-ups now, I will give myself a once-over in the mirror before entering the shower. If I notice some raw redness… I’m not sure what I’m going to do, perhaps just not shower and just Old Spice up or something.
Some people will stick a jug of milk under your nose and ask you if you think it smells bad or if it is spoiled. If it is truly spoiled milk, you’ll know. The smell is unmistakable. You know if the milk is spoiled. Monkey butt is the same way. If you think you’ve had MB, you haven’t had MB. You KNOW if you’ve had the monkey butt.

So what can you do to prevent monkey butt? You can use an AbMat when doing sit-ups do help relieve some of the pressure/friction between yourself and the floor. You can use a rolled up towel to sit on. You could probably do sit-ups in one of those doughnut things that shorter people use to help see over the steering wheel when driving. You can use the anti-chafe balm that runners use. There’s even some anti monkey butt powder! Remember — and this is especially true for MB — an ounce of prevention is worth a pound of cure.
Monkey butt, the bane of sit-ups everywhere. This has been a public service announcement. You have been warned. Monkey butt is real, it exists, and it will sneak up on you and literally bite you in the ass.

**Author’s Note: I was made aware post-issuance that The First Cut Is The Deepest was actually written by Cat Stevens, not Sheryl Crow. Thanks @laurabygaslight!**
“Miserable, Mysterious, Memorable, Monkey Butt” first appeared at is a personal blog chronicling a new CrossFitter’s journey into CrossFit and life. Check it out! Follow Chris on Twitter at @ifailedfran.


These were taken about 2 months ago before I started training for the Garage Games, I’m going to be taking new ones this week so be on the look out! I was pretty happy just with these so I can’t wait to see my new ones! 🙂 And to those people out there (And you know who you are) that think Crossfit will make you all big and bulky I think my body must have missed that memo! 😉


This was found at

Like normal when I find something random I like on the web I like to share with all my followers. I have the web-sight above if you want to check out more stuff from I can’t wait to start doing a handful of this stuff! 🙂


Your Task:
Read the list and choose tips that resonate with you. Next, implement hard and watch as you get better!

1. Gear up. Get oly shoes, some inov-8s or nano’s, a speed rope, some wrist wraps, and some good workout clothes

2. Lift heavy weights regularly. Don’t just stay in comfortable 70% zones. Push your limit…which leads perfectly to 3…

3. Use a spotter and FAIL. If you aren’t missing reps you aren’t training hard enough. Period.

4. Work mobility A LOT. Before, After, During

5. Take your training seriously. Always strive to become better.

6. Don’t take your training too seriously. Give yourself a break.

7. Train with others. It’s just better.

8. Show up no matter what. If you aren’t in the mood here’s what you do: 1. walk to your car and drive to the Box. 2. Figure the rest out later.

9. Try to fast before you train. ‘Needing’ to eat before, during, or after training is BS hype pushed on us from the bodybuilding/supplement industry.

When you switch your metabolism over to training without food you will PR more often and feel awesome in general. You’ll want to send me a thank you card…you’re welcome.

10. Don’t throw your barbell or any other equipment. It’s just douchey.

11. Warm-up A LOT. Make sure you focus your warm-ups and always practice proper dynamic warm-ups before you train. This will improve your results and prevent injury.

12. Motivate other athletes. To receive you must give.

13. Practice handstands often. You have to get upside down if you want to improve them.

14. For the ladies: have someone spot your ankles as you perform strict pull-ups (push off the spotters hands to assist reps and go for failure). This is the best way to develop the dead hang pull-up that I have found.

15. Don’t cherry pick your WOD’s or days. Show up those days that make you want to hide. That is a mega sign you should be coming those days (weaknesses…HeLLo).

16. Train your weaknesses. Really try to destroy them. This is the only way to become a better athlete in my professional opinion.

17. Utilize your coaches before and after class. They love to talk training, food, and lifestyle so ask them questions and then shut up and listen. You will learn a LOT.

18. Ask other athletes for tips and tricks. We are all on different paths in this journey and have learned different things along the way. You never know who you can learn from.

19. Buy a jump rope and size it to you. Then never leave it at the gym.

20. Practice double-unders every day

21. Do a few strict pull-ups every day

22. Do a few one-arm push-ups every day

23. Meditate 5 minutes every day. This can improve your entire life (and CrossFit)

24. Practice your Olympic weightlifting every day with a dowel and empty barbell. The gains you will make doing this are insane.

25. If there is an exercise you are not good at do the following: perform 3 sets of 10 as part of your warm-up every day.

26. Work on heavy, light, and moderate weighted squats every week. Doing lots of reps will produce big gains for male and females. Squats are king.

27. Practice jumping in all modalities. Over, under, on top of, sideways, backwards, long, short, high.

28. Make sure you have a very good rack position. The barbell should be completely supported by your shoulders and not your hands.

29. Train planks often. And I really mean train them. The results from these come 30 seconds after your arms start shaking. You need some mental toughness for these.

30. Learn to bounce out of the bottom of a squat. For those that have tight hips this can be difficult and that is why you should practice often with a dowel and barbell.

31. Do pistols at least once a week (more the better).

32. Make sure to hit all the major lifts at least once a week. Squat, Deadlift, Press, Bench, Snatch, Clean, Jerk

33. Have a recovery plan: hot/cold water, massage, foam rolling, nutrition, ice, Epsom salt

34. Get your family involved. Who cares if you come off annoying at first. They are your family and you don’t want to bury them do you? If you really love your family you should give a shit if they are killing themselves with shitty food and bad lifestyle habits. Start working on them NOW.

35. Do shoulder dislocates with a dowel every workout. Don’t force them. Move smoothly.

36. Turn the wrists out at the bottom of the muscle-up. This will ensure you reach full extension of the elbows, lats, and shoulders.

37. Do lots of strict dips and negative holds on the rings.

38. Incorporate strongman work into your program. Sled work and the prowler can do amazing things. Walk with a sled attached to the hips as recommended by Louie Simmons.

39. Practice heavy farmer carries.

40. Throw things. We’ve been throwing spears and javelins for thousands of years.

41. Wake up to 20 push-ups every morning.

42. Do 30 air squats and 20 push-ups after every meal. No really..this is an awesome recommendation from Tim Ferris in The 4-Hour Body and I use it all the time. It’s even more effective after big meals. (The 4-Hour Body)

43. Walk after every meal. This improves digestion, prevents fat gain, and makes you feel less bloated and lethargic.

44. Do travel or home WOD’s if you can’t make it to the gym. Check TrainingBox.TV for functional fitness on your screen.

45. Practice L-sits often. Same with frog stands. These basic gymnastic skills are easy and low-stress movements that can help you become fitter.

46. Listen to your coaches! They see what you don’t see and they know CrossFit.

47. Work on your lifestyle and nutrition. Here are some resources: Cooking Guide, The Paleo Diet, MarksDailyApple

48. Take REST days. I know it’s an insane concept but you CAN’T train every day. CrossFit is very demanding and if you want to live a long life you better realize that your body needs a balance.

49. Take a REST week every couple months. This has done wonders for a lot of my athletes.

50. The best thing you can do when training CrossFit is LISTEN TO YOUR BODY. You must learn when you can push past your redline and when it’s time to back off. Listen to your body when it tells you to rest. Figure out what your body responds to and what it doesn’t. Self-experimenting allows you to develop a plan that works for your goals and body type. .


Yup! That about sum’s it up for me today. I’m on day two of resting my back from 14.3. I didn’t hurt it per say but I did make it mad so I’m doing my best to get it back on my side and happy with me again. So that might mean even another rest day tomorrow. Siggghhh. My Bella bar and weights came from Rouge yesterday and all I want to do is rip in to the boxes and use my new bar! I have a new wall ball that will be here any day and I want to do Karen as soon as it get’s here. I want to run (well wait, I don’t want to run but I need to run) I want to work on my pullups my purple band came today and I’m so close to unassisted pullups! Sighhhh So much I want to do and all I can do is sit here with it all going though my mind and then new things popping up also! And then of course I have 14.4 that will be here before I know it.

How do y’all fee about rest days and how do you program them into your workout week? I know they are important and we always take them but I try not to take them in a row for this reason. I feel like I will go crazy. lol