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!

Thursday, January 24, 2013

Relentless: HUSTLE

10/10 Clean and Press
10 Game Style Push Ups

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

When in doubt do 10 reps...or 2x5 reps or 1x5 then 1x3 and 1x2 however you see fit to complete the reps. Use the swing on the clean and press (bell doesn't have to touch ground). Yes all reps have to be completed on one side before moving to other side. Use your hip opener on the SDHP and, faster, and fastest. Game style push ups...well you know my thoughts on push ups LOL!

Good Luck!

Tuesday, January 22, 2013

Homemade Mocha Nutella

  • 2 cups raw hazelnuts
  • 1.5 tbsp coconut oil
  • 1-2 tsp pure vanilla extract (I used 2 tsp)
  • 1/2 cup coconut sugar
  • 1.5 tbsp cocoa powder
  • 1/4-1/2 tsp espresso powder (I used 1/2 tsp)
  • 1/4 tsp fine grain sea salt, or to taste
1. Preheat oven to 300F and roast the hazelnuts for 13-14 minutes, watching closely, especially if you aren’t sure of your actual oven temperature. When ready, the skins will have darkened and some will have come loose.
2. Place nuts into the centre of an old damp tea towel. Cover it up like a purse and rub the nuts for a couple minutes to loosen the skins. Pick out the “naked” nuts and place into processor. Repeat towel rubbing for the rest. It’s ok if all of the skins don’t come off. Add the rest to processor.
3. Process the nuts, stopping to scrape down the bowl every minute or so. After 9-10 minutes of processing, add in the coconut oil and process until smooth. This will help thin it out a lot and I don’t recommend skipping the oil.
4. Now add in the rest of the ingredients slowly and keep processing and scraping down the bowl for another 5-10 minutes, or until silky smooth. It took me 15-20 minutes total processing. The sugar will thicken up the spread significantly, but keep processing and the heat will smooth it out once again.
5. Store in an air-tight container in the fridge. It will harden slightly when chilled. Simply bring it to room temp or heat it to soften.
Stolen From HERE

Relentless: For The Love Of 7!

7min AMRAP
7/7 Snatches
7/7 Overhead Press
7/7 Suitcase Deadlift

Rx: 35/55#
Score 1rd = 42pts

When in doubt just do 7 reps LOL! Again, 7mins isn't a long time. If I cannot see 7 as unbroken, I look at it as a set of 3 and a set of 4. I like to complete 4 reps because that is 1 over half way. If I complete 3 reps first then that is 2x2 left or 4 reps as a whole. You got this, no biggie!

Good Luck!

Monday, January 21, 2013

Relentless: 3x36 Reps

Sit Ups

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

I don't think this is going to take you 15mis and I really wanted to program this as 21-15-9, but I didn't want y'all to hate me and that was quite possible after the ladder last week :) The reps are divisible by 3 if that helps. The hardest part about this is going to be keeping count so good luck with that. EASY DAY!

Thursday, January 17, 2013

Relentless: Running Ladder

10 Curtis Ps (1 Squat Clean, Lunge, Lunge, Overhead Press)
Run 200m
10/10 Thrusters
Run 200m
30 Jump Squats
Run 200m
40 Mtn. Climbers
Run 200m
50 Russian Twist with KB
Run 200m

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

Okay, close your jaw and lets look at this. Yes its alot, but so was the amount you ate over the break (I'm 100% guilty as well). (A) Recover on the run. Period. (B) The higher the number, the easier the movement. Keep your form good and use your core and hip power. Think of a number complete, breath and then knock out another set. This is EASY for you!!!

Good Luck!

Tuesday, January 15, 2013

Crockpot Sugar Detox Dessert Stuffed Apples

  • 4 green apples, cored, bottom still in place
  • ½ cup Coconut Cream Concentrate or homemade coconut butter, melted
  • ¼ cup sunbutter, unsweetened (or other nut butter)
  • 2 tablespoons cinnamon (the more the better in my world)
  • pinch of nutmeg
  • pinch of salt
  • 3-4 tablespoon unsweetened shredded coconut
  • 1 cup water
  1. First you gotta core your apples, which is a pain if you don’t have an apple corer or paring knife…like me. I use a knife and drilled out the top then used a spoon to scoop out any core, leaving behind as much apple as possible and making sure not to remove the bottom. Perfection is not needed here.
  2. Mix together your coconut butter and sunbutter along with cinnamon, nutmeg and salt.
  3. Place cored apples in your crockpot and pour water in the bottom.
  4. Use a spoon to pour in your coconut and sunbutter mixture into each apple until it’s at the top.
  5. Top each apple off with a bit more cinnamon and your shredded coconut.
  6. Cook for 2-3 hours on low. The longer you cook it, the softer the apple will become so you decide!!
*These would also be wonderful with any sort of nuts mixed in! *If you are not on the sugar detox, dried fruit would be great in these!

Relentless: EMOM 10mins :)

EMOM 10mins
1 Burpee Broad Jump
1 Goblet Squat

*EAch round reps increase by 1 rep.
min 2...2 reps of everything
min 3...3 reps of everything
min 4...4 reps of everything

Rx: 35/55#
Score: Total score in the 10mins

Here is the deal, the rep scheme is LOW and the faster you go, the more rest you get...but HUSTLE! GO GET 'EM!

Monday, January 14, 2013

Relentless: 800m + AMRAP

800m Run
AMRAP in Remaining Time
15 Push Ups

Rx: 35/55#
Score: In the 7min time cap, Athletes will run 800m. In the remaining of the time athlete will complete the AMRAP. 1rd = 30pts.

7mins isn't that long if you really think about it AND the 800m will take up a chunk of time. With the push ups (you are going to get good at push ups wether you want to or not, LOL) Use your hips on the SDHP. The bell should go shine to chin at a speed of fast, faster and fastest. Your arms are just holding on to the bell and guiding it. Dont' try to pull the bell up, you need your shoulders for the push ups! YOU GOT THIS!!

Good Luck!!

Thursday, January 10, 2013

Relentless: 7min AMRAP

7min AMRAP
10 Burpees
20 Russian Twist with KB
30 Sit Ups

Rx: 35/55#
Score 1 rd = 50pts

You only have 7mins so you better HUSTLE! The numbers are easily divisible by 5 and 10, meaning complete and then breath, complete a set and breath. The movements are NOT hard, so you CAN do this with ease. KNOCK EM DEAD!

NOTE: If you are at home or without bell just tap on either side of your hips.

Tuesday, January 8, 2013

Chocolate Chip Cookies!

Chocolate Chip Cookies (Dairy Free/Gluten Free)

  1. Combine dry ingredients in a large bowl
  2. Stir together wet ingredients in a smaller bowl
  3. Mix wet ingredients into dry
  4. Form ½ 1-inch balls and press onto a parchment paper lined baking sheet
  5. Bake at 350° for 7-10 minutes
  6. Cool and serve
Makes 24 cookies

Relentless: BENCHMARK!!!

1mile for Time


Monday, January 7, 2013

400m Run Sandwich

400m Run
20 Goblet Squats
20 Game Standard Push Ups
20 American Swings
400m Run

Rx: 35/55#
Score: For Time, 10min Time Cap.

HAPPY NEW YEAR!! Welcome back Relentless Athletes! This WOD isn't an easy one to come back too...good thing you did the holiday WODs over the break so it shouldn't be to bad! There are only 2 400m so they should be a good solid effort. The last 400 should be ran without slowing down, no matter how tired your legs are. When you are done with that 400m, you are DONE! Now the in between "stuff". Like I alway say, find a number and stick with it. The squats should be unbroken, you are strong enough for that. The push ups. I would think of them as 4 sets of 5 because push ups are my weakness. The swings should be unbroken, if not 2 sets of 10. This one has an endurance attached to it.  Just move through it. The faster you go, the quicker you are done! LETS GO!!

Friday, January 4, 2013


Warning, this is another post NOT about fitness, but something I find useful! 

VOXER is another FREE app that I LOVE and use. I was introduced to this app during Crossfit Central's Women's Challenge. Us Women coaches used it to communicate during the Shoal Creek part of the Challenge due to the spread out location. It was perfect for that. Its also great for a quick response  or memo to a friend. Siri is great and all but if you don't look at what she typed, you could send some CRAZY messages. Unlike a walkie-talkie you don't have to be on a certain channel or in a set radius, I voxer my mom who is in BMT. Enjoy! 

Wednesday, January 2, 2013


I LOVE NEW YEARS! It is a time of celebration. A clean slate. A time to reflect and celebrate the old, but in with the new! New possibilites, new focus, new goals!  

What better way to enter into the new year than with your  best friend by your side and wearing your red boots?! Rach and I  started off the evening at Shane's house. Here we met up with some other trainers of 5 Fitness as well as come clients. 


 We, everyone at the party, all took part in a really neat activity. When we walked in, we were handed 2 index cards. On index card #1 we were suppose to write the negative stuff we wanted to forget about that occurred in 2012. Actions or events or items you want to forget about, just move past. You didn't have to share this with anyone either. When the fire was lit, we burned that index card.

On card #2 you were suppose to write a word(s) that you want to focus on in 2013. These/This word could be anything.

Since Rach and I are not the best of spellers, we drew pictures which made it WAY more fun! I do encourage you to do this. Create 1 word you want to focus on in the new year and write it on your mirror!

After Rach and I dominated the hula hoop context winning a bottle of Baileys...Thanks Shane!...we were off to continue our celebration at Coach Meg's party with alot of my Crossfit Central Family! Rach knows most of these people so it was that much more fun. We danced our tails off. The party was themed "Great Gatspy", but I wanted to wear my red boots, HOWEVER I do have a great desire to own a RED flapper dress and by golly I'm going to get one...and I'll prob be super annoying in it! LOL! Thanks Meg for a great party!

An hour or so after we cheered in the New Year, we finished up the evening at this new place that just opened up down south called, Moontower. Its a hole in the wall bar where we had a BLAST just dancing and making friends! We made it home not feeling to shabby. What a great way to enter into 2013!

Tuesday morning I woke up ready to take on Jan. 1st. I was going to be productive that day. I started a new supplement line called Ultra Immune.

I started my garden, somethingI have wanted to do for some time  now. I planted Kale  and Spinach  I have ordered seeds to  plant leeks, broccoli and eggplant. But don't worry I'll keep you in the loop regarding this. 

After we planted the seeds and watered, it was off to fix the fence. Like most, I share a fence with my neighbors. However it is their rental house and they have people that currently live there that are super nice, but dont' care about fence and from the look of their yard, don't care about their yard. However I really want a nice backyard for entertainment/resale value, therefore I went to work. Its going to need alot more attention but the fence is up and no nails are sticking out. Of course I had help from Duke and our guest Monty. 

I have also decided that I want a craft room in my house. BUTTT I'm out of rooms in this house so I have decided to turn my office closet into a craft room. With huge help from Pinterest it is coming together, slowly. Newest addition is the pants hanger turned into a ribbon holder. I'll also keep you up to date on this as well.

And last but not least, I got to work on my vision book. I LOVE my vision book, especially when I put my "type A" personality aside and just went nuts without organization and making it pretty. I drew it in, I glued pictures in it, I reflected.

2013 is off to a great start, I cannot wait to see what it has in store for me!