Stones, Snatches and Strict Press

Warm up:

3 rounds 

30 sprinter sit ups

20 band crunches

10 ab rollouts

Strength:

5x2 heaving snatch balance

8x3 strict press (60 lbs)

3x10 KB strict press 

(Each arm-25lb)

WOD:

3 rounds

500m row

rest 30 sec

1 min AMRAP ground to shoulder

(113 lb. stone)

[**2 each round]

I did all that on Monday. Then yesterday I was up at the gym and Elise convinced me to do a workout with her on my rest day. It was rough but a good one. If ring dips, HSPU or C2B are your weaknesses I suggest you do this!

WOD:

21-15-9

HSPU

Chest to bar pull ups

Ring dips

[17:35]

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Chicken and Zucchini Over Spaghetti Squash Noodles

Blah! The weather is so nasty outside. Adam had to go teach tonight at Panhandle CrossFit so I decided I would surprise him with a nice Zone blocked meal. We have been doing Zone for about 2 weeks now and we are eating the same meals as week 1. He will be excited to have something new on the menu. This will make two 3 block meals. Adam is supposed to get 5 blocks for each meal so I will add a little bit more to his portion. You can modify and change this to fit your appropriate blocks.

 You will need:

2 cups spaghetti squash

2 cups tomato,chopped

1 1/2 onion chopped

2 cups zucchini chopped

2 3oz skinless chicken breast

2 tsp. olive oil

Oregano

Basil

Parsley

Cheyenne pepper

Instructions:

Take a whole spaghetti squash and stick it in the oven. Cook for 1 hour. When cool cut and take out seeds and shred into bowl.Take 2 cups chopped tomatoes and put into a pot. Add 1 1/2 chopped onions and 2 cups zucchini's cut up. Add 1 tablespoon oregano, basil, Cheyenne Pepper and parsley. Cook until onions and zucchini are done.In a medium nonstick saute pan, heat 2 tsp. of olive oil add chicken cook until done.Chop chicken and add to zucchini/tomato mix. To serve, put cooked spaghetti squash on each plate, place even amounts of zucchini/tomato mixture on top and enjoy! :D

 

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My downward spiral

If you read my previous post on the Zone Diet you all know that it is the end of week 1 since I switched from CBL. Well Monday through Friday was a success!! Poor planning caused me to fail. :( You see, I was working on our new house Saturday and had planned on having a "cheat" later that night. I bought a bottle of wine that Adam and I would pop open when we finished painting the new house. After a long day of painting I was really looking forward to that glass of wine. Thats when things got tough. We didn't have enough dinner to block out so we decided "what the hell, lets get beer and wings. We were going to have a "cheat" anyway". Thats where the downfall started. Once we got home our old habit of Carb Backloading kicked in. We started to crave ice cream and cookies. The beer munchies were no help either. We sat at home trying to kick the cravings but once we started our movie we knew something was missing. We said F**k it. We hopped in the car and went to the Dollar store to pick up a FEW snacks.. that was the plan anyways. I think I blacked out after that. I honestly don't know what got into us. The food cravings took over. The next thing I knew there was a carton of ice cream, a box of gram crackers, fig newtons, a bag of mnms and a box of drumstick ice cream. It was ALL gone, between the 2 of us! I looked at my self with disgust! Fat and tired I crawled into bed and yelled "Never again!". The next day I woke up not feeling the best. My stomach was upset and lets just say I spent a lot of time in the bathroom. I knew we had to go to the grocery store and get back on Zone. We had a really busy day and never made it to the store.. and the downfall continued. Adam and I both got upset with each other playing the blame game as to who's fault it was that we didn't have our meals ready and justify the reason we were forced to eat off our blocks. Here is where planning is a big part. If we hadn't cheated Saturday night we would have felt better Sunday to prepare our meals like we normally do. We thought "ehh, we can just do it Monday morning". We knew we had a busy day and didn't plan that into our day. We could have made better choices but coming off CBL and switching to Zone, there are bad habits you have to break. Needless to say we ate completely shitty AGAIN! I must say Im glad I did. I felt so gross, so fat, so disgusting, I will not cheat again! After eating strict Zone for 5 days I could really notice a difference. I felt healthier, had more energy and I didn't feel bad about myself. Carb backloading is great because you can eat all the junk food you want basically (after 6:00). I did see some good results but I didn't feel healthy or good about myself. The Zone diet makes me feel good. It requires discipline, which I really like. It's a challenge. My point here is that to be successful and see results, first of all stick with it, and make sure to plan!! Poor planning can lead to a downward spiral. Prepare your meals ahead of time or make sure you know exactly what your eating and how much you should eat so it makes cooking easier. Oh yeah, and stay away from isles you shouldn't be on!!

Meal plan for week 2: Same as week 1

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Color of The Week: Floral

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Happy 4th of July!!

What a cute 4th of July Mani idea!! Happy birthday America! Its been raining all day here in Panama City, FL, so it hasn't been the typical bbq and sunshine kind of day. No worries though because I got to spend a nice relaxing day with the boyfriend. A day with no plans and pure relaxation. I've had good food, good wine, good people and a really good massage! Maybe we will even throw fireworks in the mix. How did you spend your day?

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Week 1 Zone meal plan

So I have decided to stop Carb Back loading and start weighing and measuring my food again. I have seen good results from CBL but I just don't feel as healthy as I should. I like the Zone Diet because I know exactly what I am eating and I can get my carbs from fresh natural foods. I must say I did enjoy eating pretzel MnMs and drinking beer every night, but its time to start something new. Adam and I are going to Sam's today to buy all our ingredients. I like to make a meal plan for 1 day and eat the same for the whole week. Its easier to cook and shop that way. 

[WEEK1]

3 blocks per meal and 1 block per snack= 11 blocks per day

Breakfast:

2 eggs [1 egg]
1/4 cup egg white [1/4 cup]

3 tbs. avocado [1 tbs.]

1/3-cup oatmeal [1/3 cup]

1 tbs. honey [1/2 tbs.]

Lunch:
3 oz. Chicken Breast [1 oz.]

1 tsp. Olive Oil [1/3 tsp.]

1 cup Green Beans [1 cup]

1/2 cup onions [1/2 cup]
1 peach [1]

Snack:
1 Hard-boiled Egg [1]

Fish oil pill


1 pickle [1g carb]


1 sliced tomato [1]

Dinner:
3 oz. Beef tips [1 oz.]

1 tsp. olive oil [1/3 tsp.]

1/2-cup onions [1/2 cup]

1 ¼ cup mixed peppers [1 ¼ cup]

½ cup salsa [1/2 cup]

Snack:
1 oz., (7g) Protein Powder [1 oz.]

3 almonds [3]

4 oz. Almond milk [4 oz.]

**The measurement in [the brackets] = 1 block

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10 CrossFit Women to Watch

 10 badass CrossFit Women to watch 

1. Annie Thorisdottir

2. Julie Foucher

3 Camille Leblanc-Bazinet

4. Kristen Clever

5. Lindsey Valenzuela

6. Elisabeth Akinwale

7.  Christmas Abbott

8. Rebecca Voigt

9. Michele Letendre

10. Talayna Fortunato

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Color of the week: Robbin's Eggs

Yay!! I love this look! I didn't actually use my nails for this post because The beauty Department had it nicely laid out for me ;)Make sure to check out their mani's well.  Happy Monday everyone!! 

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Embraced The Gauntlet Results!

After a long, hard day filled with 4 different WODs, sunburnt skin, and an achey body, we finally got the results. Ashley and I made our goal! 1st place female team!! Hell yeah! Although, they did not award it that way. Unfortunately, all the teams (male and females) went head to head. We placed 8th overall, which I am still very proud of. We beat all the female teams and 2 of them went to regionals.

I had a blast with these girls! I love them and all their energy. You all did amazing! I could not have asked for a better group to compete with.

 Poor Ashley...

 Woop Woop. :D

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Fruit and Nut Balls

A friend of mine named Misty always comes to the gym with these amazing little paleo treats. She recently came in with home made Lara bars, which is just dried fruit and nuts shaped into a bar. I used the same concept for the fudge babies and decided to make fruit and nut balls. You can use any type of dried fruit and nut mixture. 

I made mine with:

2 cups Dried cranberries


1 cup Roasted almonds


2 tsp. Cinnamon


1 cup 60% chocolate chips


Sesame seed (enough to roll balls in)

Step 1: Roast almonds on 425 for 15 min (Put them in as soon as you turn the oven on-while its preheating)

Step 2: Mix cranberries, chocolate chips, and  cinnamon in a food processor 

Step 3: cool almonds and mix all ingredients together in food processor

Step 4: roll into small balls into sesame seed

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Embrace the Gauntlet Prep

It is almost here!! Embrace the Gauntlet team competition! It is a 1 day event this Saturday in Dothan, AL. I am super excited! Ashley and I have been training hard the past week preparing. We have done 3 of the 4 events (Part of them anyway) I think we will do very well. Here are the WODS:

Event 1:
2 RFT
60 ball slams
200m swim

** I have not done competitive swimming since last summer. I just learned how to swim last june when I was training for my first du-athilon , The Splash and Dash. I had so much fun learning how to swim with these girls.

Event 2:

400m run

40 cleans 40 jerks

30 cleans 30 jerks

20 cleans 20 jerks

400m run

(105 lbs.)

** I was a little worried about this WOD. My cleans are decent but 105 is still heavy for that many reps. I did half yesterday and It was challenging but I know we will be fine. 

Event 3:

Tabata Deadlifts (155)

Tabata Row for calories

** This one was fun. We did this at the gym to see what our numbers would be and I think we can beast this. A little ambiguous, maybe ;). 

Event 4:

10 RFT

20 burpees

25 m buddy carry

**I did my first WOD with a buddy carry last weekend and it was rough. I had to carry a 135 lb. girl 200m for 5 rounds after squat jumps. My legs were dead! It was good prep for this weekend though. 

So those are the 4 events I will be participating in this Saturday. Wish me luck! I'll let you know how we do!

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How Clever is this??

I love this idea! You can get creative with this and add anything to your mason jar meal. The one thing I love about mason jars is how easy it is to clean them. Adam and I use these jars to mix our protein also. If you know anything about protein shakes or even food in general- if you leave them in the container for too long... OMG they stink!! The mason jar is very easy to clean and the smell goes away once its rinsed.

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Dip it low, Pick it up slow

WOD 

5 RFT

200m Row

4 box jumps (18")

6 Snatches (65 lbs)

8 Push press (65 lbs)

10 GHD Sit ups

STRENGTH

5x5 Weighted pull ups (25 lbs)

5x5 Weighted Dips (35 lbs)

3x3 Box Squats (175 lbs.)

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Color of the week: lala lime

Baby will be my, corona and lime

And I will be your, main squeeze

And if your brother don't like my style,

We can take it to the street,

We can take it to the street

Yo, little girls in the city, dress up pretty

Go out and get messed up, get shitty

Girls by the sea, dress like hippies

And rock love beads and go skinny dippin'

Girls in the hills, go day trippin

To get their nails done and hair straightened

Little girls in the 818

Get hot when I roll over Laurel Canyon

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Panhandle CrossFit-Team Snatch House

    

Team Panhandle CrossFit Snatch House Dominated the competition. :)

 (We were an all girl team competing against all guys and mixed teams.)

 It was my first garage games competition that World Camp CrossFit put on. I have always heard good things about World Camps competitions and they most definitely exceeded my expectations. Everything went smooth and on time. Everyone did such a great job. I loved competing with these girls. They did amazing!! I had a blast and I cant wait to do it again!

Next competition: Embrace the Gauntlet June 23rd.

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