Just a Cookie

Today, I won't be posting about any crazy workouts I did because I am not doing anything too crazy! It's rest and stretch time before Saturday's competition...

Speaking of that, the hosting gym released a "teaser" to show the first WOD:

I'm excited, I know I'll do well on this WOD....I can snatch 65# and I'm a relatively fast rower. I just hate burpees!

It's a good thing I'm resting (though, I'm still spending an hour or 2 at the box on these days? addicted...) I am in such an emotional funk right now. I keep crying about everything!

• My salad at Panera arrived with dressing and cheese (obviously its not edible to me right now!) so came the waterworks because this was a tragedy. (Luckily, my wonderful bf was with me and asked for a new salad, such a hero)
• I might be slightly homesick...maybe it's seeing other people getting to spend time with family and hearing about my family doing things and knowing I can't be there. (Well, my brother has it worse, he's in a different time-zone...I miss him too though)
• I'm hormonal (I cry a lot on a regular basis, this is just how I express feeling...happiness, sadness, whatever, but right now it's worse than normal)
• I am not allowed to have my comfort foods and I don't have time to relax. I just want a cookie. Is that really too much to ask? Just give me a freakin' chocolate chip cookie. Of course, then the gluten will either upset my stomach or make me feel bloated and fat and I'll cry because I'm a big ugly slob :) yep, quite the pickle I've encountered.

Good news, I will be eating "Madagascar 3" shaped macaroni and cheese on Sunday as my chosen post-competition cheat meal. (-5 points...yeah I can sacrifice that)

Sorry this is not my typical "excited about fitness and healthy eating" type of post....we all have these days, right?

"Oatmeal" and other bits

Last night was the final competitors class before Saturday's competition (Fall Face Off!).                                                                   

If you can't read that...this is what I did.

WOD #2-

1000m row

20 rope climbs (10 each per partner)

10 partner deadlifts (315#)

30 clean & jerks (105#)

10 pistols each leg

40 wallballs (14#)

800m run

It took awhile, and I can't feel my arms today, but I did it!

It hurts to walk too, not becasue it was taxing on my legs so much, but the rope climb bruised my inner thighs...so every time they touch (which is every time I walk/move) they hurt!

I love fitness "gear", new clothes, shoes, socks, head bands...everything!

Girls Gone Sporty asked it's ambassadors to send them their favorite workout gear and compiled it into a list here!

**look out for my input!!

KARLI: KEEP GOING!

I can't live without my Nike Pro Essentials Compression Shorts! They are great forevery activity! They fit perfect and don't pinch or ride up, and they make my butt look good.

Now onto the nom noms! I think I've mentioned many times before how much I LOVE breakfast! Here is my new breakfast obsession...

It's delicious....

I like to switch up my breakfast meals, especially when I don't lift in the morning. If I'm not lifting, I don't eat as much protein. This is a high fiber, lightly sweet, warm gooey breakfast! Also, it's cold outside, and I feel like I should eat more warm things in a bowl with a spoon.

Paleo Coconut Oatmeal

adapted from katiedid.com <--awesome recipes right there!

ingredients:

• 1/4 C coconut flour
• 1/2 C coconut milk
• 1/2 C water
• 1 small ripe banana, sliced thin
• 1 egg
• 1/2 C unsweetened shredded coconut
• salt, vanilla, cinnamon, agave

In a pot over medium heat, mix coconut flour, milk, water, and banana

Then once that is smooth, add egg and stir until its incorporated (will fluff up)

Then pour into a bowl and mix in coconut, pinch of salt, cinnamon, and agave all to taste. (add more coconut milk if you want it soupier)

Enjoy!!!!!

Ladies Night!

As Co-Director for the Albany Chapter of the women's fitness club, Girlnetic, I set up an event through my CrossFit Box to allow club members to try out CrossFit for free for 4 classes. Last night was the first class and I can't believe how successful it was!

It's difficult coordinating and planning events that inspire and excite a large group, but I had 12 women show up last night and more planning to come next wee! It felt so good to see their excitment and have them thank me for giving them this opportunity. CrossFit can be intimidating, but overall it is one of the best ways to exercise for people of EVERY level. This event was women only and an "on ramp" style class to teach and ease them into CrossFit.

Learning proper squat form

Push presses!

When Joy asked "Who can do a pull-up?" no one raised their hand, but with band assistance, EVERYONE was able to do them! SO GREAT!!!

The WOD- 7 minute AMRAP

5 Pullups

10 push presses

15 air squats

I can't wait to see what else these ladies can accomplish in just a few classes! This is why I do what I do and LOVE it...If I can get just one person to fall in love with fitness or CrossFit, I will feel accomplished! 

Jicama, Yicama, Hicama

I woke up this morning at 4:12am....without the assistance of an alarm clock or boyfriend. First, I thought I was in Pittsburgh. Then, I panicked and thought I was late for work. Finally, I got out of bed, put on my workout clothes and went to the box to do a super-early WOD again.

5 Rounds
500m row
15 reps bench press 75#

I beat Matt (again). I'm getting good at this!

Yesterday we did did "CrossFit Total" which is the max amount of weight you can lift doing a back squat, a military press, and a deadlift added all together. I got 560! I'm proud of that number...I think!

Week 2 of the Paleo Challenge is complete! It's rough :( I must admit to devouring a can of vanilla coconut cream. It's just so good, and only a little bit of agave...Don't judge me!
Saturday night, I made breakfast for dinner (My favorite). Coconut flour pancakes, with a homemade berry topping.I truly had no idea what I was doing while making the berry topping, but it turned out great!

Sunday night dinner was chicken soup and dumplings...COMPLETELY PALEO! Yes, I somehow managed to make a dumpling without flour and it tasted like a dumpling! I wish I could give you the recipe right now...but I made the dumplings while drinking my daily allotted glass of wine and therefore was drunk having too much fun throwing ingredients into the bowl while dancing to Robyn. I'm going to play around with it and make it again (this time writing stuff down!) and share it! Until then, enjoy this food porn...

Those potato-y looking bits are jicama! Which I believe is pronounced "Hicama" because its a mexican and Mexicans spell "haha" like "jaja"....I'm of eastern European descent so I prefer to call it Yicama. Either way, use it in place of potatoes! It such a trickster looking all potato like, but having a sweeter taste, with an apple like texture and low starch and low glycemic index! Sure, it's not really adding much nutrition, but it's not hurting! It adds texture and additional fiber.

If you're looking for just the soup recipe, it's just organic, natural, nothing added vegetable broth, with every vegetable I had in my refrigerator, and a store bought already-roasted chicken, shredded, and added all together. I also put both chicken legs in to add more flavor, as well as some pieces with skin (I picked all of that out before serving the soup). I added about a cup of water to it because the broth was strong. I also added parsley and thyme then let for for about 45 minutes. It was delicious and really easy.

Check out this pumpkin I bought for only $5.99!!!! It's huge, though I think next to me it doesn't look at big, but it is! I can't wait to clean it out and make something pumpkiny!

Tonight, I'm helping to introduce about 20 women to CrossFit with Girlnetic! I'm so excited to share my passion with all of these awesome ladies!

Until tomorrow! Keep going people!

Veggie-ful Paleo Chili

This morning, Matt talked me into doing G.I. Jane at 4:30am. Yeah, thats early.

G.I. Jane is oddly my favorite WOD. 100 burpee pull-ups (yes, thats one move, burpee, into a pull-up). I hate burpees as much as the next person, and I REALLY hate pull-ups. But the "scaling" for this is a sort of jumping pullup. Basically I can pull myself up if my arms are not completely locked out at the bottom. Still very painful, but obviously not a hard. I finished in 10:54 (about a MINUTE before Matt!!! Woop)

*Here's the proof*

Matt Hickling ‏@mthickling

Got my ass kicked this am by my gf @BeastMode_chic in GI Jane! Great job darling! #strongasschica #crossfit #mygfisstrongerthanyou!

**He did it on a higher bar!

After yesterday's killer pull-up WOD, and Tuesday's pull-up infested WOD, and now G.I. Jane....I feel like my arms might fall off.

The Paleo Chili was good!

As promised, here's the recipe :)

Veggie-ful Paleo Chili 

(pics to come later!!)

Ingredients:

• 2 tbsp coconut oil
• 1 yellow onion (chopped)
• 2 garlic cloves chopped
• 1 lb lean ground beef (grass-fed if possible!)
• 1-2 tbsp chili powder (or to taste)
• 1 tsp cinnamon
• 1 tsp cumin
• salt and pepper to taste
• 1 1/2 tbsp unsweetened cocoa powder
• 1 15oz can tomato sauce 
• 1 medium zucchini, chopped 
• 3 carrots, sliced (1/2 in slices?)
• (other veggie suggestions- sweet potato, jicama, squash, peppers...)
• 1 tbsp raw apple cider vinegar
• 1 cup water

1- Heat oil in a large pot, then add onion and garlic. Let cook for about 2 minutes

2- Add beef and cook until it's no longer pink.

3- Add everything else! Let cook for about an hour and a half on low (make sure you stir occasionally and check the added veggies to make sure they're soft)

4- Taste, add salt, pepper, chili powder as needed. Then eat!!!

Tastes really good over a coconut flour biscuit! Also, would be good served over spaghetti squash.

Before I sign off for the weekend (it's Friday people!!!) ...

First, I found the most amazing paleo approved dessert topping....I can't wait to tell you about it next week! (I literally sang "Almost Paradise" as I licked my spoon after making this)

Second, It's my Daddy's 50th birthday today!! 

Yep, I made him try CrossFit when he visited me.

I'll be 25 in a few months, which means I'll be exactly half his age! Which I realized this morning, means he was 25 when I was born (lots of work going on in my head today) I couldn't imagine having 2 kids right now. My parents are crazy people :)

Last, tomorrow marks 1 week until my first CrossFit competition and Sunday we are doing our CrossFit total! I can't wait to see how I do!

Happy weekend everyone!

Change is Good

Yep, I totally used to wear RecSpecs!

I hope this isn't the first time my bf is seeing that picture of me... (I told you I used to be a dork!)

It's great to be able to look back and see how far we've come, whether its major weight-loss (or weight gain!!!), muscle gains, or in my case...Nerd factor.

It's sad, I was in "gifted" classes and did well in school, but I was hardly a book worm type nerd. Luckily, I realized early that fitness and sports were my true passion!

How do you keep track of your changes?

What steps have you taken any steps to make the changes to become who you want to be?


**Also make sure you follow me by e-mail! Check out my side bar!!! I'm finally figuring out this whole blogger thing ;)

Brag Post!

Yesterday was a rest day, but I'm still feeling Tuesday night's workout! (and then this morning's workout on top of that!)

I can't believe I didn't post more about it, I love bragging about my workouts!

If I haven't mentioned before, competitor/advanced classes happen twice a week and are harder classes with 2 full WODs. Also, Joy (our the owner and our fabulous coach) trains with us, so we don't have to go over every movement prior to starting. It's great!

The first WOD was 100 OHS with 3 pullups ever minute on the minute. I ended up scaling my pullups because I still can't do more than 2.in a row. I love overhead squats though, they might even be a forte. The best part about them is the are a great full bod workout! So much core engagement! Who needs sit ups when you can do OHS?!

Then, the 2nd WOD was a 10 minute AMRAP of 5 heavy deadlifts and 10 toes to bar. I did much better at this WOD.

Thrusters

This morning's WOD was evil. Just plain evil. I thought I had done enough pull-ups Tuesday night. Joy thought otherwise.
Alternating between Thrusters and Pullups we did
3, 6, 9, 12,15, 18, 21 (each round we are increasing reps by 3 thursters)
21, 18, 15, 12, 9, 6, 3 (decreasing each round by 3 pullups)

I actually felt stronger today. I used a red band for my pull-ups, but I didn't cry or pout or anything. I just did a few, rested, did a few more. Its a slow process, but considering in 24 years of life I was never able to lift my body weight up to a bar, and now I can at least one....I'd say I'm making progress!

Oh and hey, check out this website! Scroll down a bit....see the guy doing snatches? That's my bf :) Aren't I a great gf for sending that in? *pats self on back*

I made paleo chili last night. I'm going to taste it today and if it's good, I'll tell you about it!
Until tomorrow....enjoy these adorable kiddos!

I think I used to look something like this

Flashback!!! See? I told ya I was a Blackbelt!
I'm the taller one, the other girl was a family friend :)