Thursday, March 7, 2013


I'm happy to announce that has been moved over to the new and improved No worries, all the post have followed it as well. Therefore, if you really liked a post (recipe) it is easy to find. There is LOTS of helpful information on the site for you to use so please take advantage of it. And like always, feedback is welcome! 

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HUGE shout out to for once again taking all my ideas and random thoughts and creating exactly what I wanted!  

Tuesday, February 19, 2013

Run (burpee-situp) Run

800m Run
Sit Ups
400m Run

(A) Save this one for your records because NO EQUIPMENT required!

(B) If you do need to stop...don't think you will...just remember 15-12-9 are all divisible by 3...I don't think you will need to stop though.

10min Time Cap!

Monday, February 18, 2013

Running Ladder

10 Squat Cleans
50m Run
20 Push Ups
50m Run
30 Single Arm Rows (15/15)
50m Run
40 Russian Swings
50m Run
50 Russian Twist
50m Run

Rx: 35/55#
Score: For Time. 15min Time Cap.

The movements are EASY. You have done them a thousand times, this is NO different :) This means you should recover on the run and hustle on the other movements. Just remember form and don't get sloppy or else you will pay for it later. GAME ON!

Good Luck!

Thursday, February 14, 2013

Bell Share

Part A:
2x: (Partner A and Partner B each go 2xs)
Partner A: 10 dual KB Front Squats
Partner B: Plank


Part B:
2x: (Partner A and Partner B each goes 2xs)
Partner A: KB#1 Rack Position and KB#2 Single Arm Push Press (5/5)
Partner B: Sit Ups

Folks this is about strength and NOT speed so slow down and perform this correctly. Part A: Clean KBs into front rack position and hold them there! With ELBOWS and CHEST UP front squat your 2 KBs. While Partner A is front squatting, Partner B is holding a plank. Perform this 2x.

Part B:
Both KBs are cleaned into rack position. KB#1 remains in Rack position, while KB#2 is used for Push Press. If the weights are different sizes, switch sides and perform 5 Push Presses on the other side. While Partner A is working, Partner B is doing sit ups. Perform this 2x.

AGAIN...NOT FOR TIME!! Have fun and enjoy this one!

Tuesday, February 12, 2013

Swings and Burpees

2mins AMRAP American Swings
Rest 1 min
2 mins AMRAP Burpees

This one is is short and sweet! Don't go hard and heavy your first 1min then be so dead you can't completed a burpee the last min. I would ask your coach to call out every 30 secs, that way you can increase your speed every 30secs, going all out the last 30.

Good Luck!

Sunday, February 10, 2013

The Fittest Game Recap

Once again I'm BLOWN away at the events Crossfit Central can put on. They NEVER cease to amaze me!  I'm VERY blessed to be a part of such a talented group of people! I have delayed my "recap" of the event due to the kick ass media that keeps coming out! Just when I think I'm ready to write my recap, they put out a video like this:

Or this:

Or this:

I mean really? I wait and they put more and more content out! Any who...The Fittest Games 2013 has come and gone (which means The Open, will be here before you know it). The Fittest Games was the final event in the Triple Crown Series. This event was held at home, Crossfit Central (home doesn't mean home field advantage). This year, The Fittest Games was a 2 day event, normally it is a 1 day event. It start on Friday and continued through Saturday. I like having events at my box because my athletes can watch...if they are not competing. Also, alot of coaches compete so it is fun to have your co-coaches on the playing field with you.

WOD 1 wasn't announced till the day before (Thursday). It was:
25 Snatches (55#) 
25 single jumps with hvy rope

After watching the first heat, I quickly learned you were not going to make up time in the rope. You could save time by pacing but if you went fast you were more likely to fall on your face. I did all 25 snatches unbroken each round as well as all but 1 set of the jumps (messed up on the 2nd round). I finished that WOD in 4:37. 

WOD 2 was a little I thought anyways: 
Dual KB Shoulder to Overhead (20kg/bell)
Farmers Carry (3 different distances, I forgot) (115#)

I was excited about this one because I wanted to do the farmers carry! The bells were heavy no doubt which was more of the incentive NOT to put them down. Jess was in heat 1 and she told me (I was in heat 2) to go unbroken (after doing the WOD). So I did just that. I went unbroken, she believed I could so I did! I also never put my farmers carry bars down except for when I had to turn around. I finished this WOD in 2:59...sub 3! 

WOD 3 (Last WOD for Day 1) was a snatch ladder. Not just any snatch ladder but you had to snatch the weight THEN hang snatch the weight without putting the weight down. Ouch. 

This was NOT my favorite event...and it was the worst event for me...funny how that is. My stupid shoulder had been given me a few issues then on my final 120 snatch it didn't play nice, however Sam from next level fixed me so I could finish the competition. I'm still nursing it back to health so it can be ready to ROCK to open! 

The next day, Saturday, was more packed with athletes/fans and the energy was on overdrive! LOVE IT! We started the day with WOD4 which was prob my favorite WOD...because I LOVE back squats! 
It was 1 back squat (200#) every 9 seconds for 20 reps. Once you were done with that, you did 50 plate jump burpees advancing the plate every 10 reps.  

Back problem. I could have done 20 more...heck I would have rather squatted than did the 50 burpees. The burpees were well, burpees and thats that LOL!

WOD 5 This WOD had my least favorite move in it (but I'm getting better). It was a 3 HSPU buy in then it was 1 MU/2 MU/3MU...however the MUs had to be unbroken...yeah, about that. OH AND they put us on 24" boxes to do our HSPU! WHAT????
The HSPUs were bad at all. I did the awkward way of getting into position, versus kicking straight up into a handstand...that wasn't happening. I got through 2 of my set of 3 MUs. Once again, looks like I NOW need to practice linking them! If it isn't one thing its another. 

You had to qualify for the final WOD...WOD 6. Top 10 made it and then the scores were wiped and it was Winner Take All. I have never played that way and was kinda nervous. I made it into the Top 10. Winnchester did a FANTASTIC job at announcing the last WOD, Musical Chairs. This was the BEST concept in programing I have seen in awhile. It went like this...all 10 of us that qualified for the last WOD, lined up in the order that we had placed (even though scores were wiped clean...I was seated 4th). At 3-2-1 GO, we ran about 20 yds (or so, i'm horrible with distance) to mats and performed 100 DUs. Once you were done with that you, raced back and completed 20 Wall Ball....HOWEVER, there was only 9 balls left, therefore the 10th person was out. 20 Wall Ball, run touch mat, back for 20 KB Swings there was only 8 KBs, run touch mat, return for 20 pistols at bell...there was only 7 spots for this, run touch mat the final 6 did deadlift and the first 5 on the podium qualified for the FINAL FINAL round. THANKS to my teammate and best friend Jess I finished 1st in the first round of the final.

THEN the top 5 finalist's scores were wiped clean and we entered into the FINAL FINAL. Which was: 
Chest To Bar
Thrusters (65/95/135)

I cannot believe it. 2 years ago at Regionals, I was VERY proud of my 140# Thrusters that I did on the thruster ladder during day 2. NOW I was asked to perform 6 Thrusters at have times changed! For once I wasn't even worried about C2B Pull ups! LOL! I was against some TOP women for this. Any who I made it to and through the 135# Thrusters (I hated Travis Holly there for a min) placing 2nd overall! 

Then since I had the highest points/best score of all the 3 events I'm the Triple Crown winner...which means I got my first cardboard check! LOL! That was VERY exciting! I plan to use my winnings from this event to build a deck on the back of my house! so THANK YOU Triple Crown!

One of my favorite things that I have take from these events is the relationships I have developed with my fellow competitors. I have so much respect for them as a person and LOVE cheering them on and supporting them. It is an honor to be able to compete next to them. Everyone brings something different and it makes it that much more fun. If you are going to see the same faces at events you mine as well be friends and I cannot think of a better group of ladies for this to develop with.

Again, HUGE applause to The Fittest Games crew that made this possible, I'm BLESSED to call y'all family!

Tuesday, January 29, 2013

Roasted Eggplant Stacks

Roasted Eggplant Stacks
1 Italian eggplant cut into 1/4 inch rounds
1 tomato, sliced into 1/4 inch rounds
Fresh ground pork sausage or other ground meat of your choice formed into patties about the same size as your eggplant rounds
Finely diced sun dried tomatoes
Minced parsley
Extra Virgin Olive Oil
Balsamic Vinegar
Coconut oil
Sea salt
1. Brush both sides of your eggplant rounds with coconut oil and sprinkle with sea salt.
2. Broil the eggplant rounds under you broiler on high heat for 4-5 minutes on one side, flip  and broil for 3-4 minutes on the other side or until they are tender and start to brown.
3. In the meantime, pan fry your sausage patties until done all the way through.
4. Poach some eggs, slice the tomatoes, dice the sun dried tomatoes, and mince the parsely.
5. Now you stack.  Place a roasted eggplant round on a plate, top with a tomato slice, a sausage patty, some diced sun dried tomatoes, and a little bit of parsley.
6. Finish it all with a drizzle of olive oil, balsamic vinegar, and black pepper to taste.
Stolen From HERE!