13.2 - No Rep!!!

Last night, I did Open Workout 13.2.  Brutal.  It didn't seem ike it wasn't going to suck the life out of me... I was wrong.  

Open Workout 13.2

10 minute AMRAP

5 shoulders to overhead - 75 lbs

10 deadlifts - 75 lbs

15 box jumps - 20 inch

Well.  Let's just say that the box jumps were significantly harder than I ever could have imagined.  Something about trying to do them as fast as possible makes every muscle in my body want to cry.  About round 5 I just started dong step ups - just so I could keep moving.  

My goal was 7 rounds... and I got 7 rounds + 1 press for a total of 211 reps.  I'll take it.

If I wouldn't have been no rep'ed approximately 10 times, I would have done significantly better--- so that is disappointing.  Moral of the story - make every rep count and extend your hips and knees at the top of the box.  And don't let Jess be your judge.  

Yesterday afternoon, pre-WOD - I made my favorite quick and easy meal: chicken tacos.  

One day, I had like half of a rotisserie chicken in my fridge and was starving and so I discovered this super quick and easy meal.  It is really unbelievably easy.  

1. Shred chicken.  I just do this with two forks on a cutting board.  I used about half of the chicken and had plenty for leftovers.  But remember... I also was only cooking for me.  For more than one person, you may want to use more chicken.  
2. Sprinkle some olive oil in a pan, warm up and add chicken.  Cover chicken with a little bit of salsa.  I just do this by look - I love salsa so I put quite a bit on.  If you aren't a huge fan of it - use less.  This is not a science - it just flavors the chicken and remoistens it.  I've found that rotisserie chicken meat can be kind of bland when it's not warm from the store.  
3. I just stir the chicken around until it's heated all the way through - put into corn tortillas, cover with a little bit of shredded cheese and a slice of avocado.  Easy dinner perfection!  

Time it... this whole process should have taken approximately 7 minutes.  And it's delicious.  See?

If you are feeling ambitious - you could make a delicious side for this.  Brussel sprouts would be amazing... or even just a light salad.  I was not feeling ambitious last night.  This was as motivated as I could get myself to be in the kitchen.  

So... this was my pre-13.2 meal.  I definitely ate like 3 hours before because I was afraid of it coming back up.  It didn't.  Phew.  Then I came home and was starving and had a post-WOD treat of chips and salsa (notice a trend in my diet? I heart Mexican food.).  

Also... my certification course is this weekend and I am FREAKING OUT.  I'm not sure who is going to take the coach seriously who eats chips and salsa for dinner and MAYBE ate an entire box of Girl Scout cookies in one sitting.  (I'm not proud of it.  It was after a really bad date and I was feeling all girly and whiny.)  So... I'm going to make a concentrated effort to work on my diet, get a strict pull up and just generally maintain an even more healthy lifestyle.  

My problem is this:  the second I tell myself 'you can't have that' -- that is all that I want.  Whether that is booze, sugar, or bread - it's all the same.  It's then the only damn thing that I can think of. So I'm going to do less 'you can't' and more 'is this helping you get to where you need to be?'.  (The answer to Girl Scout cookies is always going to be 'NO' and the answer to wine will always be 'YES'.)

Random:  My birthday is coming up in a couple of weeks. I keep telling people I'm going to be 30.  That's a lie.  I'm going to be 29.  Apparently I just feel 30. (On the positive side - I think this probably means that turning 30 will not result in an epic meltdown like I've seen several people have.)  I'm actually excited about my birthday this year.  Why you ask?  Ummm... for no apparent reason besides getting to celebrate with an awesome group of people who I absolutely adore.  AND... I'm super excited that my parents bought me a food processor (our family is obviously super good at surprises - thanks Mom!) and I can't wait to use it.  I keep finding recipes for things that require a food processor - and using my tiny chopping attachment on my immersion blender is starting not to cut it.  SO... who is excited for me to be able to make more food faster?!?! Me. That's who. 

 

That Happened...

Advice for the wise:

If you ask me out to dinner, it is probably best not to spend the entire dinner TALKING ABOUT YOURSELF.  Something about the fact that you couldn't have been less interested in anything about me is a total turnoff.  Ugh.  Total waste of makeup.  And a cute outfit.  Which I will definitely be wearing again as I will DEFINITELY not be seeing him again. 

I am annoyed.  I was annoyed during dinner but kept a smile on and laughed and asked more questions about him because I didn't know what else to do.  Really?  Where is the person who has your emergency exit code word when you need it?  

There are so many thoughts that I have on this -- and none of them seem quite appropriate to put on the internet. 

Also, I decided to keep my drinking to a minimum (only one day per week) during the next four weeks of the open -- starting today.  Well.  I think this deserves a beer.  At least one.  Maybe seven.  And I'm not counting it against my weekly limit. 

13.1 - Here We Go!

Here we go-- the CrossFit Open officially kicked off at 5 pm on Wednesday.  I started working out at Sound CrossFit last year in April - so I must have just missed the open action last year.  This year, I've discovered that people say 'The Open' in a reverent kind of way.  Okay... I can't lie... I do it too.  So many athletes train for a full year for a chance to qualify for regionals and the outside chance that they'll be one of the elite athletes to head to The CrossFit Games.  I am not one of those people.  Those people are insane and also insanely fit.  I'm one of the people who is using the Open as a benchmark to see where I'm at.  My goal is simply just not to come in last.  

Well... so far, so good.  I'm in the 800's range of the 1400 scores submitted for the NW region.  I'm sure by the time all scores are collected tomorrow -- I'll be somewhere in the lower end of the middle.  Since I've only been doing CrossFit for a little over 10 months and burpees make me want to die-- I'll take it.  

13.1 looks like this:

AMRAP 17 minutes 
40 burpees (standard is to hit a target 6" above your fully outstretched arms)
30 45lb snatches
30 burpees
30 75lb snatches
20 burpees 
30 100lb snatches
10 burpees
125lb snatches - as many as possible in remaining time

I got 113.  Tara got 120.  Watch your back Tara -- I'm coming for you next time. :)  

I may have had the capacity to do better if I wouldn't have gone out drinking last night.  I agree that it was maybe not the best competitive decision that I've ever made.  But it was the SAM Remix and it was SO MUCH FUN.  This is exhibit A of how much fun I had: 

Just because you put a hand crafted fascinator on your head does not mean you look like Kate Middleton. Hard lesson learned at the SAM Remix. 

I love getting out and doing new things and the SAM Remix was one of those things.  They turn the Seattle Art Museum into what is essentially - a giant dance club.  With art.  And burlesque dancers.  It was AWESOME.

Back on a CrossFit note - today was one of those days where I once again remembered how much I love the people I work out with. There are 9 of us signed up for the open and there was a ridiculous amount of cheering, sweating and hugging (for the record... sweaty hugs are the best... thanks Jess!).  

Considering I can barely lift my arms over my head - I've decided to spend the evening 'in'.  I thought I'd also start the project that I've been waiting on for a couple of weeks:  homemade vanilla extract.  Turns out I seriously overestimated how long it was going to take and my project evening was over in exactly 5 minutes.  Whoops.  Guess that means there is more time for wine.   

Homemade vanilla extract is maybe the most simple thing to put together.  Here are my ingredients/materials.  Please note there are three.  THREE.  

I'm excited for the cookies I'm going to make with this already.  Only six months to wait.
They tell me patience is a virtue.  Hm.  We shall see.

I ordered my vanilla beans online.  I wonder what the mailman thought when I received a package from 'Specialty Mushrooms and More'.  I know I would totally have judged me.  But anyways.  They are bourbon madagascar beans and they smell AMAZEBALLS.  Simply split the beans, cut them in half (so they fit in a 4 oz bottle) and fill with the liquor of your choice.  The extract you buy at the store is almost always made with vodka, so I chose bourbon to complement the bourbon beans. (Yes... I probably could have gone classier than Jim Beam -- but this is what I had.  Stop judging.  My liquor cabinet is full of random things -- and the irony is that I rarely drink anything but beer or wine.)  You then put the bottle in a dark area - shaking occasionally to mix - and leave it for one to six months.  I figure at the end of the open (five weeks), I'll give it a try.  So easy and I feel like Martha freaking Stewart. 

See... homey AND strong.  How exactly is it that I'm single?  I'm a total catch.  Duh.  

Saturday's Full of Friends, Fun, and Pancakes

Tonight was full...

...

So… this happened.  Zach decided he was going to be a guest contributor to my blog – and promptly got bored after less than half a sentence.  This is what happens post-Sound CrossFit social events when Coach Jess makes pitchers of paleo margaritas.  Let me just summarize Jess’s version of a paleo margarita:

Tequila
More tequila

A splash more tequila

A squeeze of lime

Triple sec

Maybe a little more tequila – just in case there wasn’t enough before

Let’s just say that I didn’t make my 9 am WOD this morning. 

This weekend was fantastic.  My best friend, Kim, was here from Dallas.   She’s up here a lot for work but I haven’t seen her since her wedding in December – so it was fantastic to have a girl’s night.  She’s been hearing me talk about paleo food for months – so we made some for dinner.  I made Lemon Artichoke Pesto with spaghetti squash and it was delish.  Here’s Kim enjoying her paleo dinner:

We made a side of sweet potatoes – roasted with coconut oil and oregano.  My favorite.  So simple and amazing.

Super Simple Sweet Potatoes

2 large sweet potatoes – diced

1/4 cup melted coconut oil

Oregano

I always put my potatoes on parchment paper in a pan – it saves some clean up time.  Then I drizzle the coconut oil over the top – sprinkle oregano on – cook at 425 for 30 minutes (stirring them around about every 10) and BAM – delicious sweet potatoes.  Sometimes I have to cook them for a bit longer to get them soft – I love mine super tender.  I think it makes them almost a smidgen caramelized.  Yummm…

Okay… so I have a date with a guy next week who had sweet potato fries for the first time a couple of weeks ago.  WHAT?!?!?!  I’m not 100% that I can date someone who doesn’t have a firm appreciation of the sweet potato.  I already informed him that we were going to have to work on expanding his sweet potato horizons. 

On Saturday, Kim and I hung out in the morning and made paleo breakfast - bacon, eggs, left over super simple sweet potatoes and an avocado.  And mimosas.  Duh.  

Then I drug her to the grocery store to pick up ingredients for this: 

This is red wine chocolate cake or 'torta vino alla rosso'.  Yum.  It was AMAZING.  I will be making this again.  This was my contribution to the non-paleo portion of the paleo BBQ, because not a single thing in this cake was paleo.  It's covered with red wine drenched raspberries and vanilla bean whipped cream.  Amaze balls.  Just sayin'. 

Then we go back to the top... ended up at the paleo BBQ, then drinking beer at my house and watching the CrossFit Open 13.0 video - AKA - AMCAP (as many cakes as possible).  Yes.  There is a reason for the chocolate pancake picture.  

All in all - a weekend filled with friends, fun and... pancakes. 

Shin Plants

Let me just describe to you how my workout went yesterday:  

We finally got a chance to test our max box jump.  I have been waiting and WAITING to do this.  I played volleyball all through high school and college and used to have mad hops (yup -just said mad hops). Well.  I cleared 29.5 easily - plenty of room.  Went for 34 and ATE IT.  Didn't just eat it a little bit... straight up shins into the box, landed on my knees on top - with the look on my face of 'what the hell just happened?!'.  Observers said it was 'adorable' and 'graceful'.  Well... it hurt like a bitch.  I swore.  A LOT. 

I am miraculously not bruised to hell - but flexing my ankles at all makes me want to cry. 

So there's that.  

Then we did one of last year's open workouts.  I know that this year will only be harder and that freaks me out.  Last night was:

18 minute AMRAP
15 box jumps (20")
12 push press (80lbs)
9 toes to bar

At this point in the week - my hands are shredded and exhausted from the week.  All I want to do is NOT be hanging from the bar.  I did 4 rounds plus box jumps.  It was not impressive.  AND our coach made me do knees to elbows as my toes were literally NOT GOING ANYWHERE NEAR THE BAR.  

Not impressed. 

Monday was  our other competition course - rope climbs and wall balls.  Brutal.  But, we got to go out for pizza and beer afterwards.  I love my workout team -- they are amazing and I have a ridiculous amount of fun with them.

Sunday Funday: Food Edition

I'll admit, typically Sunday Funday involves pitchers of mimosas and not spending hours in the kitchen cooking.  But there is just something so satisfying about getting some cooking done in advance so that I don't have to stress about it later on this week.  I have about a million things going on this week and just having dinner in the fridge seems like it will eliminate a layer of stress. 

I've have had a SUPER productive day in the kitchen.   

First off:  I got out of bed and successfully made myself bacon and eggs.  BEFORE having coffee.  That's an accomplishment in and of itself.  

Then, I made my favorite Zucchini Apple Spice Muffins.  See post here. And they turned out better than they have ever been before.  That's probably because I read the recipe again and realized that I needed baking POWDER, not baking SODA.  If someone could explain the difference to me - that would be wonderful.  But... it turns out that there is a difference and it dramatically improves an already delicious thing. Total win-win.  

Then, I hard boiled eggs.  Okay... this isn't really cooking.  That's fair.  But I did it. In the kitchen.  So I'm going to write about it.  

Then, I made kale chips.  Kale chips are delicious and I don't even like kale.  But kale chips?  Sold.  I coat them with olive oil and cook them on super low (250 degrees) for like 25 minutes - or until they are all crispy.  Today took a little bit longer because I made an obscene amount of them.  Then I top them with just a sprinkle of truffle salt (which really makes everything taste better - I mean, absolutely EVERYTHING). 

Then, I took a break to get my hair done.  Hello brunette!!! 

THEN, I made what may be my new favorite dish and I have no idea what to call it. But it gave me a fantastic reason to use my dutch oven, which is my favorite pot (yes... I have a favorite pot.  I also have a favorite appliance - my KitchenAid - and a favorite tiny appliance - my immersion blender). 

1 large peeled sweet potato
3 small red potatoes
1 large yellow onion
2 carrots
3 stalks of celery
1 turkey kielbasa
8 oz chicken broth
3 cloves garlic
2 sprigs rosemary
Oregano
Salt/Pepper

I chopped the potatoes, onion, celery and carrots into large pieces.  I cut the kielbasa into four large pieces.  Chopped the garlic and rosemary into tiny bits - others may call this 'finely chop', but they would be fancy folks - I am not fancy.  I added all this to the dutch oven, poured the chicken broth over and topped with dried oregano, salt and pepper.  I put it in the oven at 380 degrees for 45 minutes or until the potatoes are soft when you stick a fork in them. So freaking easy.

Totally delicious and now I have dinner for the week.  So easy to heat up and enjoy between running around like a crazy person.  And it's healthy AND paleo (at least I think kielbasa is paleo - hmmm...). Huge thank you to Tara (and David) for sharing this delicious recipe with me.  

Before shot:  I love colorful food. 

After shot:  Total delicious.  Can you tell from the pic?

And my kitchen doesn't look like a disaster.  I'm just going to call today how it is - total freaking win. 

Why I Love Saturday Workouts

There are many reasons why I love doing CrossFit - but Saturday workouts are something a little bit extra special.  Instead of the usual WODs - we do team or partner workouts that involve little or no heavy weights.  All of my favorite people usually work out on Saturday's and so that's fantastic.  

Today we mixed things up and ended up with competing teams:  Tara and Jess vs. Zach and me.  Whose brilliant idea was this?  You guessed it.  NOT ME.  But it was great.  We kicked our asses much more than we even normally do.  It ended in pools of sweat, ass slapping (thanks T.!), a chalk disaster, and much deserved breakfast.  

Thanks to Coach David for capturing these awesome images of today: 

Tara killing the push press

Rowing... blah...

Pretty sure you could see STRAIGHT UP our booty shorts
So... we are all a little bit closer now.

Push ups = the fucking worst

719 - 699???  Damnit.  Zach and I totally get bonus points because he did my initial in bubble letters.  Best partner EVER.

 And afterwards: 

Could I look more beefy?  Nope.  Probably not.  

Doing WODs like this with fantastic people are one of the reasons why I officially love CrossFit.  It's not just the workouts - it's the community.  True story.  

WOD recap:

3 rounds of 1 minute each (total WOD time of 30 minutes)

Row (for calories)

Rest

Pushups

Rest

Box jumps

Rest

Push Press (75/45)

Rest

Sit Ups 

Rest

Zach and I?  699 total reps.  We rock.  Jess and Tara rocked slightly more at 719 reps.  

Fine.  You win this time, Team TJ.