Crossfit Competition Numero Tres

Today I got to compete (or participate might be a better word) in another crossfit competition with my box (Crossfit Hydro) and two other local gyms (Crossfit Artis and Crossfit 402).  

It was awesome and sucked all at the same time!! I love these competition between the three boxes because it's not just about winning.  No matter what gym people are from, everyone cheers for each other.  We especially cheer for those who look like they need an extra boost!

They also make me realize how far I've come since I started in July.  If you would have told me 6 months ago that I'd be 100% engrossed in this sport and thriving off the community feel, I probably would have laughed in your face....

..but here I am 100% engrossed and thriving...I think the pictures do it better justice.

WOD #1:

1Min at each station; continous

Double Unders

Deadlifts (95#)

KB Swings (35#)

Jumping Squats

Wall Walks

WOD #2:

5min AMRAP

Squat Snatch (65#)

**This was 5# away from my PR, so I was pretty happy when I did 13**

WOD #3:

10min AMRAP

1 clean (65#)

1 push press

1 burpee

2 clean

2 push press

2 burpee

(and keep going up until 10min)

YEAH..that one kicked my ass

AND here are some more pictures about the community..

Talking to one of the owner's of Fit Farm

Breaking Up Is Hard To Do...

I've been dealing with some issues in my own head this past few weeks I've been training for my half marathon.  I've been afraid to admit them because I'm supposed to be the girl that lives and breathes marathons...I think I'm no longer having fun running.

Thank god my sister-in-law (fellow marathoner and best friend) texted me this morning.  She made me feel less guilty which took a huge weight off my shoulders.  She texted me, "I don't think I like running anymore."  I smiled when I read it, not because she was disappointed because maybe I wasn't crazy or alone in thinking running may no longer be my "thing."

In case you don't know already in the past year I've completed multi-sport endurance races, like a Tri.  Also, in July I started crossfit and in December I hit my one year mark for teaching spin and now teach 4x a week.  I just can't find the same joy I used to find in running that I now find in these other ventures.

I'm a little sad/mad/disappointed to see this passion of mine be put on the back burner, but for my sanity I think it will have to sit there..at least for the time being.

This is me post-Chicago Marathon.  I was crazy happy and flying in cloud 9!

Have you tried anything new? How do you feel about running?

Under the Bar Fear and Milestones! *GIVEAWAY*

Yesterday's WOD & Extra Strength Workout:

1 HANG POWER SNATCH & 1 POWER SNATCH EVERY 1:30MIN FOR 10 ROUNDS

3X5 BACK SQUAT

MAX REPS IN 2 SETS OF KIPPING PULL-UPS

The snatch was the worst part of it!  For the life of me I CANNOT get over the fear of getting under the goddamn bar!!  Do I know why?  NO.  Is anything stopping me? NO.  Is it driving me nuts? YES.  Especially, since I've been stuck at 68# for a while now.  One of the coaches even said, if I could get over the fear of getting under the bar I'd be able to load the bar up way more.  Any suggestions?!

65# Power Snatch 

On the other hand my pull-ups have taken an amazing turn :)
I've always had to use some sort of band help to do kipping pull-ups since I started CrossFit in July.  Well, today part of our extra strength workout was to work on a gymnastic weakness, so one of the coaches told me to do kipping pull-ups.  We had to get as many reps as we could in two rounds.  Well, after the first one with the smallest band we had the coach asked if I could take away the band.

I had never tried kipping pull-ups without a band and was a little skeptical.  I decided to do it though.  I grabbed the bar, tightened my abs, butt, and prepared myself for failure.  I started with a couple BIG kips and started to pull myself up, expecting to making it half way and falling back down.  BUT guess what?!  I made it all the way!! Not only that I made it up 11 more times in 2 rounds!!!  It took me a couple minutes to realize what I had done and just stood there looking at my calluses thinking, "HOLY CRAP..I wanna do it again!"  This morning though...my body is feeling all that shoulder and back work and putting on jackets has been a little harder today, but well worth the pain!

Pull-ups with bands

**GIVEAWAY**

As most of you know I'm a Brand Ambassador for ENERGYBits.  This means I get to spread the amazingness that is algae and how it not only improves your workouts, but improves your insides, outsides, and your mind :)

Well I was just sent my ENERGYBits Brand Ambassador Starter Kit (Pictured below).  Inside of it contained cards with my discount code: GONEBEAST  and samples of ENERGYBits for my followers!  SOO I decided to have a giveaway based off the topic of this blogpost! The giveaway will include a sample of bits, discount codes, and information about algae and spirulina and how they affect your body!

It starts on MONDAY and ends that FRIDAY when Rafflecopter will pick the winner, so it's fair and unbiased.  Remember you can enter EVERYDAY, BUT you must do ALL the points to get entered!

GOOD LUCK and CAN'T wait to get you #PoweredByBits

a Rafflecopter giveaway

CROSSFIT COMPETITION!!!!!!

Okay, seriously I need to figure out how to add sound effects (I feel like the title should have an awesome voice).  If you've ever talked to me you know how much I LOVE using sound effects.  My boyfriend laughs at me all the time when as I make turning and breaking noises when I drive.

ANYWAYS, let's get to business!  This past weekend I participated in my second crossfit competition! Instead, this time we went to one of the other gyms, CrossFit402.  I'll quickly list the three WODs we had to complete, but I'm not going to go into great detail (I could write a novel, if I did).  PS- I used ENERGYBits in between WODs to keep me strong and energized!

WOD #1:
25 Toes 2 Bar (I scaled to Knees to Elbow)
9-7-5 Deadlift and Hang Clean (full squat; 75#)
25 Toes 2 Bar (Knees to Elbow)
Completed in: 8:49min

WOD #2:
3 RDS: Lateral Burpees (over bar) and OH Walking Lunges (10x, 10#)
Use remainder of 8min to find 3RM OH Squat (have to snatch bar into place)

Got 65#

WOD #3:
8min AMRAP
Before you can begin AMRAP: 550m Run and 200 Single Unders
2 Snatch- 2 Wall Walks
4 Snatches- 4 Wall Walks, etc
I got to round 4 and 2 snatches.

I got to peek at the WODs on Wednesday when the hosting box posted them on their blog.  I knew right away that I wasn't going to be placing or even in the running to place.  The WODs contained A LOT of strength and shoulder work..my weaknesses!  Now if there would have been pull-ups, running, burpees, or anything like that; it would have been a different story, but it wasn't.  At first I was little bummed that I would be no where near competitive that Saturday, but then I remembered the whole reason why I started crossfit: TO GET STRONGER.  If I went lower scaled weights and could go faster, would I place?  Maybe, but would I really be improving..probably not.  That's when I decided I would use this competition as a way to push myself; with all these people cheering you on...why not try for higher weights.  What's the worst that could happen?  I don't get it, but at least I tried.

I didn't place, but it felt AMAZING to get those higher weights and to work on my form (my snatch form is awful!).  It was a great competition and I really enjoyed the atmosphere.  I CAN'T WAIT FOR THE NEXT ONE!!!

Does your box compete with other boxes?  Or do you compete within your box?

The athletes from the different gyms

Some of the athletes from my box

MINI UPDATE ON NUTRITION CHALLENGE:
This past weekend I had a football/halloween party and kinda hiccuped on the nutrition challenge.  It wasn't terrible; it just wasn't zone and paleo.  I didn't get all bent out of shape and then I felt even better about it when I talked to some of the other people participating, on Monday.  They also talked about how they had fallen off the wagon.  I got back on the next day and didn't think too much about it.

Lunch yesterday..had to use TWO plates!

BY THE WAY: If you're friends or anyone say that eating healthy leaves them hungry..they're doing it wrong!!  Do you see that picture^^^  That was my lunch yesterday; I had to use TWO plates for all my food!!  I can't believe how much I WASN'T eating vegetables.  The amount of vegetables I have consumed in the last week is RIDICULOUS, but it's what I needed to do!  I'll keep you updated on more meals and recipes because raw veggies are getting boring.  

AND here's some more pictures from the competition that I couldn't leave out!

Some of the girls that competed from my box

Me before the last WOD- my mom's an aspiring photographer ;)

GOTTA LOVE PICSTITCH

Pre-Snatch

 HAPPY HALLOWEEN!!!!!!!!!! 

What are you going as?  Or did you already have a party, like me??

I was "The Walk of Shame" and my boyfriend (top right corner) was a Rabbi

ENERGYBits Review

How many of you take a pre-workout booster?  How many of you pop dozens of supplements everyday? How many of you drink endless amounts of coffee a day?  Well, I DO (I did that is).  I recently got to sample the energy booster, ENERGYBits.  

They are these little tablets that are made from 100% organic spirulina algae.  Algae is NOT a supplement, it is a food!  Algae is actually a crop, grown!!  I was sold once I read about just that.  Supplements are made in labs.  Chemists mix all different sorts of things and put it in a gel casing, but what are they really going to do to your body?  I’d much rather put a crop into my body any day.  

MY EXPERIENCE:

I had just spent ALL DAY in classes or studying for other classes and was feeling REALLY sluggish.  I hadn’t gotten a work out in yet and almost didn’t because I was dragging during my night class.  I knew I just needed to kick my ass into gear and go to the gym for a late night workout.  After my class I shuffled back into my car and popped open my container of ENERGYBits.  I swallowed all 30 tablets.

As I was walking up the hill towards my college’s gym, I noticed a surge of energy.  By the time I made it to the free weight area that I wanted to do my workout in; I WAS PUMPED.  I wasn’t jittery though, like I usually get after taking pre-workout boosters.  To say I “owned” or “powered” through that workout would be an understatement.  I felt AMAZING!  Here’s the workout I completed (part of which is from The Blonde Ponytail’s blog GNC Gonna Make You Sweat).  

WORKOUT #1:

Reverse Lunges with Front Squat Bar Placement

4 rounds of 5x each leg for Maximum Weight

2min break

WORKOUT #2: Blonde Ponytail Blog

5 Rounds of:

30 secs Med Ball Thruster

30 secs jump rope

30 secs Med Ball Push-ups

30 secs jump rope

30 secs Wood Chop (Right)

30 secs jump rope

30 secs Wood Chop (Left)

30 secs jump rope

REST 1MIN

2min break 

WORKOUT #3:

4RDS- 400m Row, Rest 1min in between each round (3% resistance)

4RDS- 100m Row, Rest 1min in between each round (3% resistance)

COOL DOWN- 800m Row (NO resistance)

Not only was I able to own that workout, but then afterwards the trainer on the floor came up to me and gave me one of the BEST compliments I have ever received.  One he told me I was a beast and second he told me that he wished more of his clients would push to my work ethic.  He said that if his clients would work that hard, they would ALWAYS see the results.  My response: “my theory is that if I’m going to be here, I might as well make it worth it!”

Now what you may be wondering is if I will be buying it?  The answer is YES, after I get payed, of course :)

They are perfect if you compete in sports or anything like that because most supplements have banned substances, but ENERGYBits do not because algae is the ONLY ingredient..how awesome?!

There are also other Bits to support your needs:

RecoveryBits

VitalityBits

SkinnyBits

I chose ENERGYBits because they are designed for athletes and active lifestyles and it was PERFECT, but don’t just take my word for it though; check it out!!  

Here’s their website: http://www.energybits.com/

Twitter: @EnergyBits

Facebook: EnergyBits Facebook

Progress

I've been doing CrossFit for close to two months now and I'm finally getting my eating down.  I've always known that your "diet" is 80% of your results, but just because you know something doesn't mean you follow it.  Am I right or what?  I wanted to share some pictures because I haven't really been seeing a difference in myself.  I also decided to take my measurements recently and I am:

1. Up 2lbs
2. Down 3% in Body Fat
3. My muscles (biceps, legs, and butt) have all grown at least .5 an inch
4. My chest has gone down an inch (not sure how that was possible)
5. I PR'd in a recent 5K!!

I feel stronger and more confident than ever!!  To prove that sometimes all that matters is a mental change; here are some before and currents.  Why don't I say after?  I always consider myself and under construction and still working to be better than before!  Stole this idea as well from Rachelle, of Bare-To-Bake.  Also, I'm using these pictures to show why nutrition is SO important when it comes to seeing results!  I have no idea where I would be today if I would have nailed nutrition down much sooner, but oh well you can't dwell on the past.  I only learn and move forward :)

This was me two years ago when I first started really getting into fitness after quitting college soccer and started training for my first half marathon.

These were both taken about two weeks ago.  About a month into finally nailing down my nutrition!

Also, what has helped me change my physique and muscle tone has been CrossFit!  My muscles are growing, I notice my biceps and legs are harder, and I'm so much stronger already!!

A picture during a Sunday WOD...WARM-UP= technique practice!!

Do you see those shoulders!!  I've never had that definition before.  Plus, I've never felt confident rocking my 80s inspired PINK top, but now I LOVE it and how it makes my muscles look. :)

Flashdance anyone??

I will leave you with a picture of my "dream board."  It has sayings and pictures to motivate me.  It also has a list/pictures of my long and short term goals, along with steps I have to get to every day in order to complete my goals!

Do you use a dream board??  Have you reached any of your goals??

Vacation=Not a Time for Quitting

I can't hold in my excitement of leaving in the early morning for vacation...AHHHHHHHHHHKAJLFKJ (was that enough for you to get the idea)??  I don't think I've been on a real vacation (where I just relaxed) for over a year.  I already warned work and other not so important places that I will NOT be answering my phone.  I am taking this next week and a half to relax and recoup.

Now, I know the biggest thing people fear about going on vacation is that they'll follow off their healthy lifestyle "wagon."  NOT TO FEAR I have already thought about this and worked ahead and am going to leave some tips:

1. PACK FOOD for the road trip- I have a 10-hr road trip in front of me and it is easy to slip into the gas station binge with chocolate candies and Cheetos.  Instead, I have packed veggies and fruit that can be eaten without making a huge mess.  Forgot to pack??  Just eat smart at the gas stations and restaurants.  You know deep down what's good and what's bad (donuts and pizza- bad, unsalted nuts and raw fruit- good)!
2. STAY ACTIVE- let whoever you are traveling with or meeting up with that you will have to fit time in to workout.  Luckily, my mother (whom I am traveling with) knows me and knows I will not miss a day, even though we're on vacation.  I also already arranged to borrow my Aunt's bike while we're on vacation and asked where open water would be located for some swimming, so my family knows that I have no intentions of slacking on my workouts.
3. REMEMBER YOUR GOALS- my last piece of advice seems like the most obvious, but can be hard to follow in the moment.  On vacation most people like to eat lavishly and forget all about their health goals...DON'T!  Even if the people with you partake in overindulging, remember what your goals are and that you can't reach them if keep holding yourself back.  They may look at you strangely, but who cares..are you doing it for them?? NOPE.  It's just for you so stay strong!  I'll keep you updated with some on-the-go workouts and meals while I'm gone :)

Also, I have to keep you updated on CrossFit..DUH!  I am loving it, still.  One of the coaches put it best the other night, "Embrace The Suck!"  He meant that yeah it's going to suck and it's going to be hard, but embrace that part because you will come out SO much stronger and prouder of yourself for finishing.  Which is so true because I cannot honestly remember the last time I pushed myself this hard. I literally finish EVERY SINGLE workout by collapsing on the ground because there is nothing else left in me.  Maybe that's why I love it so much; it's the EXACT same feeling I get after completing a marathon.  It is also SO humbling to be back in the athlete/team atmosphere.  I know I am strong and can push myself, but to see that I have so much farther to go before I am as strong as some of the other girls at my gym motivates me.  I want to be able to push press over 150# or do a muscle up without breaking a sweat!!  I did however get a rope climb (15 feet for the first time EVER..couldn't have done it without them pushing me).

My yummy rope burn.  Note to self:  don't wear short shorts to a rope climb

I also am obsessed with the gym:  http://crossfithydro.blogspot.com/ if you're interested in learning more.  It is more than working hard.  It's like a community- we workout together, we cheer each other on, challenge each other to move faster or lift heavier, and hang out after the workouts.  I feel at home again being a part of a team atmosphere again :)

Hanging out after a WOD

Here's an example of a couple our WODs:

#1 3 sets of Push Presses (3x is one set)
     2 sets of Jerks (2x is one set)
     1 set of Split Jerks (1x is one set)
    2mins of as many squat jumps as you could get
I did 83# for push presses and 93# for both jerks and split jerks, and got 72 (I think) squat jumps


#2  7 Rounds of:
      10 pull-ups (chin over bar)
      20 burpees (no push-up)
      30 stick jumps
 I had to scale mine and use a blue band to help me kip up to the pull-ups and used a 16" bench instead of 20", but I finished in 19:30!!


Here's what I tend to look like after only 20mins of balls to the wall!!!

Even my baby muscles are showing through!

I'll finish up with some FUN pictures of the Warrior Dash I did in Iowa with my sister-in-law, my brother, and some of her friends!!

FIRE JUMPER- Channeling some Hunger Games 

Before the Mess

Post Dash

Me and My sister-in-law

Yeah, we're pretty tough!