I’m back!!!!!! :D Sorry for my slacking ways!

Hello all my amazing blog followers! I’m so sorry for my slacking starting even before summer! We (as a family) have just had so much stuff going on. I don’t see it slowing down alot for the next 6 month but it has slowed up some so here I am. And hopefully no more slacking from me!

So lets see. We have alot of catching up to do. Let me try to make it short & sweet for y’all. I don’t want to bore you with my first blog back! 😉

Here are a few updated pics of our new home Garage gym. We have added a couple new wall balls, a new kbell, and a rower. I think we are pretty well set for now. We love our gym. We basically only workout at home now other then when we are in Florida and then we go to Crossfit OCD.

We have been training pretty hard all summer. The only downside to doing all our workout’s at home is the heat. Our old box on base was air conditioned and for a box that is rare. So lucky them all summer. lol But I did look up the benefits to training in heat and humidity and there are some major benefits. So I’m really looking forward to fall to see how it helped out overall. (I’ll Post a different blog with information on training the heat) And we never worked out in the prime of the heat and sun. Well I can not say never but rarely. Most were done around 7 so it was normally down in the mid 90’s instead of 100 plus. Plus no direct sun.

Here are a few of my fav pictures from the summer

Our summer consisted of alot of handstand pictures and pistols pretty much anywhere we went. lol Yes we are those people. And we are okay with it! 😉 The last picture was one of the days we were watching the crossfit games! 😀 First time I was in cute crossfit stuff looking cute and fresh! I was pretty excited b/c we had ESPN 3 on our Xbox360 so I was able to enjoy ALLLLLLL Every second of the crossfit games! Now because our son was 18 months at the time it took us a little bit longer then it should have and we had to avoid getting on facebook to make sure we didn’t find anything out but It was worth it! We had so much fun watching everything and cheering everyone on and I was very happy with the outcome! 😀

Okay lets see what other things happened? I passed my Health Coach test! So I am now a certified personal trainer with ACE and Health coach and hopefully very soon I’ll have my level one for Crossfit!!!! 😀 My husband and I going to try to get it this fall or Christmas time frame. We have to get it before February next year because we also found out he will be leaving for a year deployment to Korea. After Korea he will be separating from the airforce and joining the guard or reserve and hopefully with in the next 1-2 years we will have our own box opened somewhere in the central Florida area! We also are wanting to get our Level 2 when he gets back from Korea so we can open our Gym with both having our Level 2’s. Fingers crossed everything will workout. But no worries I will keep y’all updated on everything! Like I said no more slacking from this girl!

Oh I also really kicked my butt into gear with eating right. I went and did the bod pod in June and was pretty disappointed with what happened. Pretty much when the lady went over my results she pulled out the 1 pound of muscle and 1 pound of fat to show me what both look like. Now she had no clue that I already knew that and a ton more. So I let her go over it all. And basically it was sad that for how I was busting my butt what my body fat was at. Higher then it had been most likely ever in my life even though I was working out so much harder then I ever had. I had gained 9 lbs of muscle so that was a plus but it was a wake up call that I needed to start eating right. Eating right is key. Just because you bust your butt everyday it does not give you the right to eat whatever you want and put bad stuff in your body. The right food is key to a happy healthy body. Well after I left that was it I really committed to eating right and cutting drastically back on my wine. And you know what? It worked. I Confused and Amazed not only the lady who did my test yesterday but the other lady who did my test 3 months ago. My results were great and apparently something they do not see happen very often. It was a very dramatic difference. I’m now at a lower body fat then I have ever been even when I only weighed 126 and I now weigh 135! 😀 I still have some more bad body fat to lose mainly in my tummy from having a baby. But I’m okay with that. I left super happy!

Well I think the only think I have left to share is a few of my fav. non crossfit pictures from summer. Sorry again for my slacking ways! Wods, Recipes and daily wods are back in full gear! 😀 I hope y’all had a great summer also!

Saturdays WOD- Jackie- One day I’ll Rx that girl!

Wow I’m having a hard time keeping up this right now! Between the gym, Bryden keeping me on my toes, making rag lights is all really limiting my time on here! Here’s the WOD From yesterday. Jackie. This one is defiantly on my list of ones that I want to RX. I did it in 12:30 yesterday. It took me longer doing it normal then backwards but It seemed easier yesterday then last time. Weird.

Yesterdays WOD-

WOD:
“Jackie”
For Time:
Row 1K meters
50 Thrusters (45)
30 Pull Ups

Today’s WOD (11/22/2013) I’m hoping Mary and I get along today! :)

How many of you are Crossfit moms? I saw this picture and absolutely loved it! I’m so happy I’ve found crossfit and that Bryden can grow up in that community! 🙂

Today’s WOD

Strength:
In 15 minutes, determine your 3RM Strict Press

WOD:
“Mary”
20 Minute AMRAP of:
5 Handstand Push Ups
10 Pistols
15 Pull Ups

Bonus:
Yolk Walks

Sunday Fun Day/ Today’s WOD/ Reebok 10% Discount

Happy Monday morning everyone! 🙂 We are on our final cruise countdown! In three days we drive to Orlando, and six day’s we get on our boat and sail away! How was y’alls weekend? Ours was good. We did our normal Saturday Crossfit and then our Sunday rest day. We walked over to trail we live close to and checked it out. We have been waiting for cooler weather and less bugs! Yesterday was perfect out! It is finally fall! I think. lol I also made some cookies (recipe is getting posted today) and a chicken almost stew like dinner (also getting posted today) and I worked pretty hard getting my ReebokOne account up and going so y’all can get 10 percent discount anytime you want to order from Reebok! 🙂 Now there are a few things excluded but for the most part most is included. I still have a few things to figure out but I’ll have it under my Link’s tab as soon as its good to go with instructions how to use it.
And now on to today’s WOD. We only have 4 more days of crossfit and then our 2 week break starts! I’m kinda nervous about it! We are doing it on the cruise at St.Thomas and we want to check out a box in Orlando to but It’s still not going to be our normal training time. So I guess we’ll see how it goes!

Today’s WOD

Strength:
Back Squat
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
1+ x 95%

WOD:
25 Minute EMOM of:
2 x Clean and Jerk (AHAP)

Bonus:
Handstand Walks/Holds

The Truth About CrossFit’s Training Goals

“CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains,” says founder Greg Glassman in the Foundations document. Those domains are: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

CrossFit coaches like to point out that even champions in certain sports have huge gaps in their fitness, as defined by the above 10 domains. Ironman competitors score high in some areas, low in others. The marathoner dominates cardio endurance but he isn’t strong. The powerlifter is strong, but often has very low endurance and can’t do a single pull-up.

If your goal is to specialize and compete in one sport, then CrossFit isn’t for you. Instead, the goal of the CrossFitter is to become “competent” in all 10 domains. He may never be a top gymnast but he will develop great body control. He may never win a marathon, but he can enter a 5K without training for it and finish near the top.

Troy Dodson, owner of CrossFit Plano, says that for the CrossFitter, fitness itself is the sport. Indeed, CrossFit draws a lot of ex-athletes, and the CrossFit Games are growing in popularity and pulling big-time sponsors. If it sticks, CrossFit competition will join a distinguished list of training methods that eventually became competitive sports, including Olympic lifting, powerlifting, and strongman.

The CF goal of overall fitness, “functional” strength, and all-around preparedness has attracted many law-enforcement agencies, military and firefighting units, and martial artists who like the “train for the unknown and unknowable” philosophy.

According to the CrossFit website, “Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.”

Experienced CrossFitters aren’t the strongest athletes out there, but they’re stronger than most. They’re not the fastest either, but they’re fast. Their claim to fame is their completeness.

And it’s easy to see the appeal: Why be big if you’re not functional? Why have great endurance if you have no strength and power? Why not be competent in all of those things?

Critics point out that being “competent” at everything makes you great at nothing. It’s a valid criticism, but it doesn’t bother the CrossFit community. They revel in their versatility and believe strongly that being skilled in every aspect of fitness makes them, as their T-shirts proclaim, “unfuckwithable.”

One important aspect of CrossFit is the Tabata method, a protocol that involves training the aerobic and anaerobic energy systems simultaneously, using short sets of all-out effort followed by even shorter rest periods. Dan is credited with introducing the Tabata method — first used in Japanese research, and later tested with elite athletes in a variety of sports — to regular gym rats looking for quick fat loss.

To read more I got this Information from- http://www.tnation.com/free_online_article/sports_body_training_performance_investigative/the_truth_about_crossfit

Beach or Bust

Our box announced yesterday that they would be holding our Saturday class at Sullivan’s Island this weekend! My husband and I lined up our babysitter almost minutes after they announced this and cannot wait! I know it’s going to be a partner WOD but other than that I can’t imagine what they have in mind.

How was everyone’s labor day? Did you squeeze in a WOD? Our box did one that day and it was a pretty fun one. We did partner rowing. We had to row to 5,000 meters and switch back and forth every 300. The best part was they moved the rowers outside. We live in SC so it was sunny and maybe 95? So when I say best part I mean worst. lol. But really it was fun and we were either the second or third finishers. Our time was 20 min’s on the dot. So we were really happy.

Yesterday was a rest day and this morning our son let us sleep in until almost 7 am! So now we are ready for the next four days of WOD’s! 🙂

Todays WOD-

Strength:

Deadlift
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
1+ x 95%

WOD

3 Rounds for Time:
10 x Toes-to-Bar
20 x Burpees
30 x KB Swings (70/53)

Bonus:

2 Minute time trial of:
Double Unders