tag:blogger.com,1999:blog-31265346039413569472024-03-13T22:02:35.463-05:00Boots BlogKarenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.comBlogger277125tag:blogger.com,1999:blog-3126534603941356947.post-83056982993626430642013-03-07T09:44:00.001-06:002013-03-07T09:52:39.305-06:00MOVED! <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRTHFtRy5HZoAlO_jRhrpkX9OYWa_4_i9esPaLHPR6MiMRRRu2vAWvZWEkSTPGjcPIHSc982JXkMaM-YteNYUlwoJHbTP6s6Np0EqNJ9nvcG-QCb7PNMiiLQdXTbnjV8QdTtTuWX2T0Mo/s1600/Living+Amped+Banner+2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRTHFtRy5HZoAlO_jRhrpkX9OYWa_4_i9esPaLHPR6MiMRRRu2vAWvZWEkSTPGjcPIHSc982JXkMaM-YteNYUlwoJHbTP6s6Np0EqNJ9nvcG-QCb7PNMiiLQdXTbnjV8QdTtTuWX2T0Mo/s640/Living+Amped+Banner+2.jpeg" width="640" /></a></div>
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<span style="font-size: large;">I'm happy to announce that www.RedBootsKindaDay.blogspot.com has been moved over to the new and improved <a href="http://www.livingamped.com/">www.LivingAmped.com</a>. 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! </span></div>
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<span style="font-size: large;">HUGE</span> shout out to www.76-labs.com for once again taking all my ideas and random thoughts and creating exactly what I wanted! </div>
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-3056742499323280012013-02-19T05:00:00.000-06:002013-02-19T05:00:14.117-06:00Run (burpee-situp) Run800m Run<br />
15-12-9<br />
Burpees<br />
Sit Ups<br />
400m Run<br />
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(A) Save this one for your records because NO EQUIPMENT required!<br />
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(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.<br />
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10min Time Cap!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-181276478825843182013-02-18T05:00:00.000-06:002013-02-18T05:00:11.354-06:00Running Ladder10 Squat Cleans<br />
50m Run<br />
20 Push Ups<br />
50m Run<br />
30 Single Arm Rows (15/15)<br />
50m Run<br />
40 Russian Swings<br />
50m Run<br />
50 Russian Twist<br />
50m Run<br />
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Rx: 35/55#<br />
Score: For Time. 15min Time Cap.<br />
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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!<br />
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Good Luck!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-3848409534518366412013-02-14T05:00:00.000-06:002013-02-14T05:00:04.717-06:00Bell SharePart A:<br />
2x: (Partner A and Partner B each go 2xs)<br />
Partner A: 10 dual KB Front Squats<br />
Partner B: Plank<br />
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-THEN-<br />
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Part B:<br />
2x: (Partner A and Partner B each goes 2xs)<br />
Partner A: KB#1 Rack Position and KB#2 Single Arm Push Press (5/5)<br />
Partner B: Sit Ups<br />
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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.<br />
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Part B:<br />
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.<br />
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AGAIN...NOT FOR TIME!! Have fun and enjoy this one!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-89557696914015977092013-02-12T05:00:00.000-06:002013-02-12T05:00:01.788-06:00Swings and Burpees<br />
2mins AMRAP American Swings<br />
Rest 1 min<br />
2 mins AMRAP Burpees<br />
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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.<br />
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Good Luck!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-21554194498065496012013-02-10T20:15:00.000-06:002013-02-10T20:15:45.658-06:00The Fittest Game RecapOnce 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:<br />
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<b>Or this:</b><br />
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Or this:
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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.<br />
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<b>WOD </b>1 wasn't announced till the day before (Thursday). It was:<br />
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<b>3rds: </b></div>
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<b>25 Snatches (55#) </b></div>
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<b>25 single jumps with hvy rope</b></div>
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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. </div>
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<b>WOD 2</b> was a little tricker...so I thought anyways: </div>
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<b><u>15-12-9</u></b></div>
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<b>Dual KB Shoulder to Overhead (20kg/bell)</b></div>
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<b>Farmers Carry (3 different distances, I forgot) (115#)</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs237Kpb1kBlC3qNWI1wb0SDqvfm1gIkO-jEOqk4bn9Ps5FDoVkKGAfq2FMrvsgI5GAcuoQ9WdvogkYH22qZQh5TeKEzfyvNEqMtE4OWwH3eUMkaaa3xyWSJHbJ3yNAuq7pXKuvlrUlng/s1600/photo+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs237Kpb1kBlC3qNWI1wb0SDqvfm1gIkO-jEOqk4bn9Ps5FDoVkKGAfq2FMrvsgI5GAcuoQ9WdvogkYH22qZQh5TeKEzfyvNEqMtE4OWwH3eUMkaaa3xyWSJHbJ3yNAuq7pXKuvlrUlng/s320/photo+3.JPG" width="320" /></a></div>
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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! </div>
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<b>WOD 3</b> (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. </div>
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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! </div>
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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! </div>
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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. </div>
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Back squats....no 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!<br />
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<b>WOD 5 </b>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????<br />
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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. </div>
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You had to qualify for the final WOD...<b>WOD 6</b>. 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.</div>
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THEN the top 5 finalist's scores were wiped clean and we entered into the FINAL FINAL. Which was: </div>
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<b><u>12-9-6</u></b></div>
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<b>Chest To Bar</b></div>
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<b>Thrusters (65/95/135)</b></div>
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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 135...man 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! </div>
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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!<br />
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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.<br />
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Again, HUGE applause to The Fittest Games crew that made this possible, I'm BLESSED to call y'all family!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a></div>
Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-86280032004624217812013-01-29T16:00:00.000-06:002013-01-29T16:00:02.297-06:00Roasted Eggplant Stacks <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRnsz3bKjYLYCQ4aHHC4bseHrS3e0pa0D5tiUUMnFZZlmbhyphenhyphenD0YXieMz0Hg_vLs8E4wE5efbOl1DeV19s4XQ2FRadrrj3I-9UYagqhC2tUWw_RqDuw21G2A7Nn6g72eKjCtDLn6ggPEkQ/s1600/eggplant-stacks-1024x648.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRnsz3bKjYLYCQ4aHHC4bseHrS3e0pa0D5tiUUMnFZZlmbhyphenhyphenD0YXieMz0Hg_vLs8E4wE5efbOl1DeV19s4XQ2FRadrrj3I-9UYagqhC2tUWw_RqDuw21G2A7Nn6g72eKjCtDLn6ggPEkQ/s320/eggplant-stacks-1024x648.jpg" width="320" /></a></div>
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<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
<strong>Roasted Eggplant Stacks</strong></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
1 Italian eggplant cut into 1/4 inch rounds</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
1 tomato, sliced into 1/4 inch rounds</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Fresh ground pork sausage or other ground meat of your choice formed into patties about the same size as your eggplant rounds</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
<a data-mce-href="http://everydaypaleo.com/2010/03/09/the-perfect-poached-egg/" href="http://everydaypaleo.com/2010/03/09/the-perfect-poached-egg/" target="_blank">Poached eggs</a></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Finely diced sun dried tomatoes</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Minced parsley</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Extra Virgin Olive Oil</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Balsamic Vinegar</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Coconut oil</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Sea salt</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
1. Brush both sides of your eggplant rounds with coconut oil and sprinkle with sea salt.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
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.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
3. In the meantime, pan fry your sausage patties until done all the way through.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
4. <a data-mce-href="http://everydaypaleo.com/2010/03/09/the-perfect-poached-egg/" href="http://everydaypaleo.com/2010/03/09/the-perfect-poached-egg/" target="_blank">Poach some eggs,</a> slice the tomatoes, dice the sun dried tomatoes, and mince the parsely.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
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.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
6. Finish it all with a drizzle of olive oil, balsamic vinegar, and black pepper to taste.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Stolen From <a data-mce-href="http://everydaypaleo.com/roasted-eggplant-stacks/" href="http://everydaypaleo.com/roasted-eggplant-stacks/" target="_blank">HERE</a>!</div>
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-59551741183510787102013-01-24T05:00:00.000-06:002013-01-24T05:00:10.014-06:00Relentless: HUSTLE<u>5x</u>:<br />
10/10 Clean and Press<br />
10 SDHP<br />
10 Game Style Push Ups<br />
<br />
Rx: 35/55#<br />
Score: For time, 15min Time Cap<br />
<br />
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 remember...fast, faster, and fastest. Game style push ups...well you know my thoughts on push ups LOL!<br />
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Good Luck!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-47434625857383650812013-01-22T16:00:00.000-06:002013-01-22T16:00:02.502-06:00Homemade Mocha Nutella<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisSObNUYPIzzhIm3CG-FLCXtaDJo35fFfw-CI23GghfdwBVo3E9XVkUdaK2E6WiBMI9SkDkySe5Y84_roQr0EIq-OAUxBS9b2pyApn3ISGeolSpzU5oWNiof08r9AaxFNZsWvtPHtp8IM/s1600/Mocha+Nutella.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisSObNUYPIzzhIm3CG-FLCXtaDJo35fFfw-CI23GghfdwBVo3E9XVkUdaK2E6WiBMI9SkDkySe5Y84_roQr0EIq-OAUxBS9b2pyApn3ISGeolSpzU5oWNiof08r9AaxFNZsWvtPHtp8IM/s320/Mocha+Nutella.jpg" width="320" /></a></div>
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<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Ingredients:</div>
<ul style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
<li>2 cups raw hazelnuts</li>
<li>1.5 tbsp coconut oil</li>
<li>1-2 tsp pure vanilla extract (I used 2 tsp)</li>
<li>1/2 cup coconut sugar</li>
<li>1.5 tbsp cocoa powder</li>
<li>1/4-1/2 tsp espresso powder (I used 1/2 tsp)</li>
<li>1/4 tsp fine grain sea salt, or to taste</li>
</ul>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
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.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
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.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
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.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
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.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
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.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Stolen From <a data-mce-href="http://ohsheglows.com/2012/11/26/homemade-mocha-nutella-vegan-refined-sugar-free/" href="http://ohsheglows.com/2012/11/26/homemade-mocha-nutella-vegan-refined-sugar-free/">HERE</a></div>
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<br />
<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-19503823354601950912013-01-22T05:00:00.000-06:002013-01-22T05:00:09.992-06:00Relentless: For The Love Of 7! <u>7min AMRAP</u><br />
7/7 Snatches<br />
7/7 Overhead Press<br />
7/7 Suitcase Deadlift<br />
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Rx: 35/55#<br />
Score 1rd = 42pts<br />
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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!<br />
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Good Luck!<br />
<br />
<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-80037186960721517732013-01-21T05:00:00.000-06:002013-01-21T05:00:14.365-06:00Relentless: 3x36 Reps <u>3x(15-12-9)</u><br />
Clusters<br />
Burpee<br />
Sit Ups<br />
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Rx: 35/55#<br />
Score: For Time. 15min Time Cap.<br />
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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!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-10837669409763847442013-01-17T05:00:00.000-06:002013-01-17T05:00:02.970-06:00Relentless: Running Ladder <u>"Ladder"</u><br />
10 Curtis Ps (1 Squat Clean, Lunge, Lunge, Overhead Press)<br />
Run 200m<br />
10/10 Thrusters<br />
Run 200m<br />
30 Jump Squats<br />
Run 200m<br />
40 Mtn. Climbers<br />
Run 200m<br />
50 Russian Twist with KB<br />
Run 200m<br />
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Rx: 35/55#<br />
Score: For Time. 15min Time Cap<br />
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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!!!<br />
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Good Luck!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com1tag:blogger.com,1999:blog-3126534603941356947.post-67341962224357854042013-01-15T16:00:00.000-06:002013-01-15T16:00:02.128-06:00Crockpot Sugar Detox Dessert Stuffed Apples<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2liFFMmCjZma4pajX_RjKl1OFm1IfDP0Q3Xdb4ZESn2QXnunG3xi9PN35Ydj16DmPSJin6RcBpSuOePh3wrxl_wsJtTj4TaZX_STNt-O_a3NcjYuDYS6h7WVJ0C0VB9LLV38Rj1hfXKo/s1600/crockpot-apples3-610x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2liFFMmCjZma4pajX_RjKl1OFm1IfDP0Q3Xdb4ZESn2QXnunG3xi9PN35Ydj16DmPSJin6RcBpSuOePh3wrxl_wsJtTj4TaZX_STNt-O_a3NcjYuDYS6h7WVJ0C0VB9LLV38Rj1hfXKo/s320/crockpot-apples3-610x300.jpg" width="320" /></a></div>
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Ingredients<br />
<div>
<ul>
<li itemprop="ingredients">4 green apples, cored, bottom still in place</li>
<li itemprop="ingredients">½ cup <a data-mce-href="http://secure.ttpurchase.com/1C2E2E8B-1E0B-90B3-0E6CA780D3F8CE43" href="http://secure.ttpurchase.com/1C2E2E8B-1E0B-90B3-0E6CA780D3F8CE43">Coconut Cream Concentrate</a> or <a data-mce-href="http://paleomg.com/how-to-make-your-own-coconut-butter/" href="http://paleomg.com/how-to-make-your-own-coconut-butter/">homemade coconut butter</a>, melted</li>
<li itemprop="ingredients">¼ cup sunbutter, unsweetened (or other nut butter)</li>
<li itemprop="ingredients">2 tablespoons cinnamon (the more the better in my world)</li>
<li itemprop="ingredients">pinch of nutmeg</li>
<li itemprop="ingredients">pinch of salt</li>
<li itemprop="ingredients">3-4 tablespoon unsweetened shredded coconut</li>
<li itemprop="ingredients">1 cup water</li>
</ul>
</div>
<div>
<div>
Instructions</div>
<ol>
<li itemprop="recipeInstructions">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.</li>
<li itemprop="recipeInstructions">Mix together your coconut butter and sunbutter along with cinnamon, nutmeg and salt.</li>
<li itemprop="recipeInstructions">Place cored apples in your crockpot and pour water in the bottom.</li>
<li itemprop="recipeInstructions">Use a spoon to pour in your coconut and sunbutter mixture into each apple until it’s at the top.</li>
<li itemprop="recipeInstructions">Top each apple off with a bit more cinnamon and your shredded coconut.</li>
<li itemprop="recipeInstructions">Cook for 2-3 hours on low. The longer you cook it, the softer the apple will become so you decide!!</li>
</ol>
</div>
<div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
Notes</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
*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!</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
<a href="http://paleomg.com/crockpot-sugar-detox-dessert-stuffed-apples/">http://paleomg.com/crockpot-sugar-detox-dessert-stuffed-apples/</a></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-1174297548332329762013-01-15T05:00:00.000-06:002013-01-15T05:00:08.959-06:00Relentless: EMOM 10mins :) <u>EMOM 10mins</u><br />
1 Burpee Broad Jump<br />
1 SDHP<br />
1 Goblet Squat<br />
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*EAch round reps increase by 1 rep.<br />
min 2...2 reps of everything<br />
min 3...3 reps of everything<br />
min 4...4 reps of everything<br />
etc...<br />
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Rx: 35/55#<br />
Score: Total score in the 10mins<br />
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Here is the deal, the rep scheme is LOW and the faster you go, the more rest you get...but HUSTLE! GO GET 'EM!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-62222861957562542852013-01-14T05:00:00.000-06:002013-01-14T05:00:10.309-06:00Relentless: 800m + AMRAP800m Run<br />
AMRAP in Remaining Time<br />
15 Push Ups<br />
15 SDHP<br />
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Rx: 35/55#<br />
Score: In the 7min time cap, Athletes will run 800m. In the remaining of the time athlete will complete the AMRAP. 1rd = 30pts.<br />
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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!!<br />
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Good Luck!!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-91390981466979960862013-01-10T05:00:00.000-06:002013-01-10T05:00:05.376-06:00Relentless: 7min AMRAP<u>7min AMRAP</u><br />
10 Burpees<br />
20 Russian Twist with KB<br />
30 Sit Ups<br />
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Rx: 35/55#<br />
Score 1 rd = 50pts<br />
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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!<br />
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NOTE: If you are at home or without bell just tap on either side of your hips.<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-46734300741651714452013-01-08T16:00:00.000-06:002013-01-08T16:00:07.247-06:00Chocolate Chip Cookies! <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpYL2KoOk01d27eEug3Jct96WIsHRW9KphMN44eAIC3xrywYpiZ7mADQVE_5b5Qx1ZPJr0kMmuaeo012nyfUHbOwr808W6fobN5WABVgdKAhvdajqLdPrTwUwMViEdrfWZzDov21DXgOY/s1600/gluten-free-vegan-chocolate-chip-cookies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpYL2KoOk01d27eEug3Jct96WIsHRW9KphMN44eAIC3xrywYpiZ7mADQVE_5b5Qx1ZPJr0kMmuaeo012nyfUHbOwr808W6fobN5WABVgdKAhvdajqLdPrTwUwMViEdrfWZzDov21DXgOY/s320/gluten-free-vegan-chocolate-chip-cookies.jpg" width="320" /></a></div>
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<h3 class="fn" style="background-color: white; color: #333333; font-family: Helvetica; line-height: 21px; margin: 0px; padding: 0px;">
Chocolate Chip Cookies (Dairy Free/Gluten Free)</h3>
<div style="background-color: white; color: #333333; font-family: Helvetica; font-size: 0px; line-height: 21px; padding: 0px; visibility: hidden;">
<span style="float: right; margin: 0px; padding: 0px;"></span></div>
<div class="ingredients" style="background-color: white; color: #333333; font-family: Helvetica; font-size: 14px; line-height: 21px; margin: 0px; padding: 0px;">
<ul class="ingredients" style="list-style-type: none; margin: 0px; padding: 0px;">
<li class="ingredient" style="margin: 0px; padding: 0px;">2 ½ cups <a class="ext-link" href="http://www.shareasale.com/r.cfm?b=215045&u=412167&m=25930&urllink=&afftrack=" style="color: #333333; margin: 0px; padding: 0px; text-decoration: initial;" target="_blank" title="purchase blanched almond flour">blanched almond flour</a> <a class="ext-link" href="http://www.elanaspantry.com/dairy-free-gluten-free-chocolate-chip-cookies/#note" style="color: #333333; margin: 0px; padding: 0px; text-decoration: initial;" target="_blank" title="">*</a></li>
<li class="ingredient" style="margin: 0px; padding: 0px;">½ teaspoon <a class="ext-link" href="http://www.amazon.com/gp/product/B000EITYUU?ie=UTF8&tag=elanaspantryc-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B000EITYUU" style="color: #333333; margin: 0px; padding: 0px; text-decoration: initial;" target="_blank" title="purchase celtic sea salt">celtic sea salt</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=elanaspantryc-20&l=as2&o=1&a=B000EITYUU" style="border: none !important; height: auto; margin: 0px !important; max-height: 333px; max-width: 225px; padding: 5px 0px; visibility: visible;" width="1" /></li>
<li class="ingredient" style="margin: 0px; padding: 0px;">½ teaspoon baking soda</li>
<li class="ingredient" style="margin: 0px; padding: 0px;">½ cup <a class="ext-link" href="http://www.amazon.com/gp/product/B004T3AM02/ref=as_li_ss_tl?ie=UTF8&tag=elanaspantryc-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B004T3AM02" style="color: #333333; margin: 0px; padding: 0px; text-decoration: initial;" target="_blank" title="purchase grapeseed oil">grapeseed oil</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=elanaspantryc-20&l=as2&o=1&a=B004T3AM02" style="border: none !important; height: auto; margin: 0px !important; max-height: 333px; max-width: 225px; padding: 5px 0px; visibility: visible;" width="1" /></li>
<li class="ingredient" style="margin: 0px; padding: 0px;">1 tablespoon <a class="ext-link" href="http://www.amazon.com/gp/product/B000LKX2K4?ie=UTF8&tag=elanaspantryc-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B000LKX2K4" style="color: #333333; margin: 0px; padding: 0px; text-decoration: initial;" target="_blank" title="purchase vanilla extract">vanilla extract</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=elanaspantryc-20&l=as2&o=1&a=B000LKX2K4" style="border: none !important; height: auto; margin: 0px !important; max-height: 333px; max-width: 225px; padding: 5px 0px; visibility: visible;" width="1" /></li>
<li class="ingredient" style="margin: 0px; padding: 0px;">½ cup <a class="ext-link" href="http://www.amazon.com/gp/product/B003ZMRBS4/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B003ZMRBS4&linkCode=as2&tag=elanaspantryc-20" style="color: #333333; margin: 0px; padding: 0px; text-decoration: initial;" target="_blank" title="purchase agave nectar">agave nectar</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=elanaspantryc-20&l=as2&o=1&a=B003ZMRBS4" style="border: none !important; height: auto; margin: 0px !important; max-height: 333px; max-width: 225px; padding: 5px 0px; visibility: visible;" width="1" /></li>
<li class="ingredient" style="margin: 0px; padding: 0px;">1 cup <a class="ext-link" href="http://www.amazon.com/gp/product/B009SA3FVE/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B009SA3FVE&linkCode=as2&tag=elanaspantryc-20" style="color: #333333; margin: 0px; padding: 0px; text-decoration: initial;" target="_blank" title="purchase chocolate drops">chocolate drops</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=elanaspantryc-20&l=as2&o=1&a=B009SA3FVE" style="border: none !important; height: auto; margin: 0px !important; max-height: 333px; max-width: 225px; padding: 5px 0px; visibility: visible;" width="1" /></li>
</ul>
</div>
<div class="instructions" style="background-color: white; margin: 0px; padding: 0px;">
<ol class="instructions" style="color: #333333; font-family: Helvetica; font-size: 14px; line-height: 21px; margin: 15px 0px 0px; padding: 0px 0px 0px 20px;">
<li style="margin: 0px; padding: 0px;">Combine dry ingredients in a large bowl</li>
<li style="margin: 0px; padding: 0px;">Stir together wet ingredients in a smaller bowl</li>
<li style="margin: 0px; padding: 0px;">Mix wet ingredients into dry</li>
<li style="margin: 0px; padding: 0px;">Form <del datetime="2011-05-23T16:22:28+00:00" style="margin: 0px; padding: 0px;">½</del> <ins datetime="2011-05-23T16:22:28+00:00" style="margin: 0px; padding: 0px;">1-</ins>inch balls and press onto a <a class="ext-link" href="http://www.amazon.com/gp/product/B001KUWGDS/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B001KUWGDS&linkCode=as2&tag=elanaspantryc-20" style="color: #333333; margin: 0px; padding: 0px; text-decoration: initial;" target="_blank" title="purchase parchment paper">parchment paper</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=elanaspantryc-20&l=as2&o=1&a=B001KUWGDS" style="border: none !important; height: auto; margin: 0px !important; max-height: 333px; max-width: 225px; padding: 5px 0px; visibility: visible;" width="1" /> lined baking sheet</li>
<li style="margin: 0px; padding: 0px;">Bake at 350° for 7-10 minutes</li>
<li style="margin: 0px; padding: 0px;">Cool and serve</li>
</ol>
<div class="yield" style="color: #333333; font-family: Helvetica; font-size: 14px; line-height: 21px; margin-top: 10px; padding: 0px; visibility: visible;">
<span class="hrlabel" style="margin: 0px; padding: 0px;">Makes</span> <span class="hritem" style="margin: 0px; padding: 0px;">24 cookies</span></div>
<div class="yield" style="margin-top: 10px; padding: 0px; visibility: visible;">
<span class="hritem" style="font-size: 14px; line-height: 21px; margin: 0px; padding: 0px;"><span style="color: #333333; font-family: Helvetica;">http://www.elanaspantry.com/dairy-free-gluten-free-chocolate-chip-cookies/print/</span></span></div>
<div class="yield" style="margin-top: 10px; padding: 0px; visibility: visible;">
<span class="hritem" style="font-size: 14px; line-height: 21px; margin: 0px; padding: 0px;"><span style="color: #333333; font-family: Helvetica;">www.LivingAmped.com</span></span></div>
</div>
<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-89164930148267433072013-01-08T05:00:00.000-06:002013-01-08T05:00:08.236-06:00Relentless: BENCHMARK!!! <div style="text-align: left;">
1mile for Time</div>
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RUN YOUR ASS OFF! :)<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-51769917664236494362013-01-07T05:00:00.000-06:002013-01-07T05:00:07.197-06:00400m Run Sandwich 400m Run<br />
<b><u>3x</u></b><br />
20 Goblet Squats<br />
20 Game Standard Push Ups<br />
20 American Swings<br />
400m Run<br />
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Rx: 35/55#<br />
Score: For Time, 10min Time Cap.<br />
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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!!<br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-69754803404680507382013-01-04T10:00:00.000-06:002013-01-04T10:00:06.356-06:00Voxer<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3yAiIqpXdMlHUJ5EW4DARAW-ecCzTzHDtvejMRadFKLkf4iuerZjYhE4_R4d320gOPcOmkZsslq4tNv4_hxjCsAJ3_yM5lqQFSX3TihyI3zV8Hyypa37mfxzB4uu31uufgb7P58Mu9b4/s1600/voxer-android.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3yAiIqpXdMlHUJ5EW4DARAW-ecCzTzHDtvejMRadFKLkf4iuerZjYhE4_R4d320gOPcOmkZsslq4tNv4_hxjCsAJ3_yM5lqQFSX3TihyI3zV8Hyypa37mfxzB4uu31uufgb7P58Mu9b4/s320/voxer-android.png" width="320" /></a></div>
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Warning, this is another post NOT about fitness, but something I find useful! </div>
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VOXER is another <b>FREE</b> 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! </div>
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/GQfZojaTDh0" width="560"></iframe>
<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-41611238785595436852013-01-02T12:20:00.000-06:002013-01-02T12:20:03.658-06:002013 MOTO: "GET DANGEROUS"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPtrdylpZLG6lD28a1ZbYJAOkO-Nue384zYrMWC1sHq5SGGWRGDto9V53ZBpjL2ogmLsr71lIioG2Jwha_b_tE3aev-ew3p13Rc2fCQxGY7H6TPM7ZjNHNpnmlOMwommrvt08e8R-A1dc/s1600/happy-new-year-2013.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPtrdylpZLG6lD28a1ZbYJAOkO-Nue384zYrMWC1sHq5SGGWRGDto9V53ZBpjL2ogmLsr71lIioG2Jwha_b_tE3aev-ew3p13Rc2fCQxGY7H6TPM7ZjNHNpnmlOMwommrvt08e8R-A1dc/s320/happy-new-year-2013.jpg" width="320" /></a></div>
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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! </div>
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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 <a href="http://www.5fitnesstraining.com/" target="_blank">5 Fitness</a> as well as come clients. </div>
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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 <b>card #1</b> 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.<br />
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On <b>card #2 </b>you were suppose to write a word(s) that you want to focus on in 2013. These/This word could be anything.<br />
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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!<br />
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After Rach and I dominated the hula hoop context winning a bottle of Baileys...Thanks Shane!...we were off to continue our celebration at <a href="http://www.showoutmeg.blogspot.com/" target="_blank">Coach Meg's </a>party with alot of my <a href="http://www.crossfitcentral.com/" target="_blank">Crossfit Central </a>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!<br />
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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!<br />
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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.<br />
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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. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrOfaiAROJ4IktHhInZCQN8hrbmv928cnv4a0L239uoN0V_G3sQyrjKeCT34GC-DYuAFXjlWqEltjWMCURi46Gf5KCsofA5oQleE1QEJZj-Ovv8KrmD_O6cjSVgtaWSAjGvR7yR04RIjM/s1600/photo+12.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrOfaiAROJ4IktHhInZCQN8hrbmv928cnv4a0L239uoN0V_G3sQyrjKeCT34GC-DYuAFXjlWqEltjWMCURi46Gf5KCsofA5oQleE1QEJZj-Ovv8KrmD_O6cjSVgtaWSAjGvR7yR04RIjM/s320/photo+12.JPG" width="320" /></a>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. </div>
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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.<br />
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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.<br />
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2013 is off to a great start, I cannot wait to see what it has in store for me!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlvVGd8UfKLouFlEKlNeQCciCwPYu4pBBnajcVIVo9SLpMn3c8ZQHCDgW0XQix1uUz0ig52xeEQBESVIHHt8F_DVqAMZvBVso2XDZW6S52feP34MlLxv7mnHHP2QL2yi-RnG9D-Bwd8jQ/s1600/photo+10.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlvVGd8UfKLouFlEKlNeQCciCwPYu4pBBnajcVIVo9SLpMn3c8ZQHCDgW0XQix1uUz0ig52xeEQBESVIHHt8F_DVqAMZvBVso2XDZW6S52feP34MlLxv7mnHHP2QL2yi-RnG9D-Bwd8jQ/s320/photo+10.JPG" width="240" /></a><br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com1tag:blogger.com,1999:blog-3126534603941356947.post-21768677117510437622012-12-29T12:27:00.001-06:002012-12-29T12:27:07.954-06:00Christmas Vacation! <div class="" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy2ue_SDT8BQU95VBiC9UykGPJNYYbmIh6MXgMjDqApPgg5ZUroZmJ4N6Qcj4nL0-ElWNeySTBrO2a1ehzQ3x0oW41mO1q3I8zJ2aX97wX0-wI0Y12tJRIypkW13agUgd0HCyqGV3bNDE/s1600/Dogs+Tree.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy2ue_SDT8BQU95VBiC9UykGPJNYYbmIh6MXgMjDqApPgg5ZUroZmJ4N6Qcj4nL0-ElWNeySTBrO2a1ehzQ3x0oW41mO1q3I8zJ2aX97wX0-wI0Y12tJRIypkW13agUgd0HCyqGV3bNDE/s320/Dogs+Tree.JPG" width="320" /></a>My Christmas Vacation was anything but lame, but then again it never is...can't be with my family. I know I say this alot BUT I am very lucky to have such a great family. I got to the bright lights of Beaumont (BMT...sometimes referred to at Big Money Texas) Sunday afternoon. I unloaded just in time to help get the Christmas Tree Down (which I swore I wasn't coming home till the tree was up, fail) and set it up (Dad and I convinced mom to use the small tree...good move) I then got in the car with Mom to finish up some Christmas Shopping. This year has been very last min, but that doesn't mean the meaning was any less. We got food for grilling, something I INSIST on doing when home. </div>
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While the grill was heating up, a few friends stopped by to say hello to the family. Yes they are from BMT and live in Round Rock, but we still don't see enough of each other. I enjoyed catching up with them . When they left, The Pierce's sat around and watched the movie <a href="http://www.youtube.com/watch?v=THE_hhk1Gzc" target="_blank">Limitless</a>. Believe it or not, I stayed awake during the whole movie (very rare for me). We finally went to bed. </div>
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Mom and I woke up the next morning, sparked it up and headed to Crossfit Beaumont for open gym. My mom asked me to program something for her. I told her "12 Days Of Christmas", she found her old log and pulled out the version she did last year (I was impressed she had her old log). I told her to do the same thing and beat her time. When we got there, the gym was quickly filling up and spots were getting slim (that is awesome). Mom decided she wanted to do some skill work so I invited her to join me in doing <a href="http://outlawcoach.wordpress.com/" target="_blank">Outlaw</a>. 12/24/12 workout was:<br />
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<strong style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">BB Gymnastics</strong></div>
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1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat<br />
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat</div>
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<strong style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Conditioning</strong></div>
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5 rounds for total working time of:</div>
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Row 250m<br />
10 Burpees<br />
30 Double-Unders</div>
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Rest 1:1</div>
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As you can see from the pics above and <a href="http://www.youtube.com/watch?v=2tf6bOF4xjs" target="_blank">THIS</a> video, mom had no problem and with out hesitation, set up a bar and went to work . Needless to say, I was beyond impressed. Not only did my mom and I crossfit together, she did OUTLAW! </div>
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After a trip to HEB (crazy I know) we came home and I finished wrapping presents. I had an "oldie but goodie" stop by to keep me company while I wrapped. We then all got ready for the 6pm Wesley UMC service, which was beautiful as always. We all even got to usher, which made my Dad proud. After the service, we headed to Waffle House, our new tradition which I LOVE! I even ran into an old high school friend! From there we headed home for Family Christmas where we exchange gifts with each other. Let me tell you, I got some good stuff. Duke and I are WAAAAY spoiled.<br />
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It was then off to bed to await the arrival of Santa! Christmas Morning was great! I didn't wake up to an alarm, Mom prepared a simple breakfast, mine and Duke's stocking was full of goodies. Around noon, Daddy discovered that ALOT of people were without lights due to a storm, therefore he went to work (booo!!). It poured here for a good 20mins, but the sun came out, but we layed around and did a whole lot of nothing which was perfect and mucho needed. Christmas Day was full of productiveness (is that a word?). I got alot of "busy work" done. Bubba (my brother) then grilled and we (Mom, Bubba and Me, Daddy was still working) ate. I then headed over to visit an "oldie but goodie". <br />
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The next morning, Mom and I were up headed back to Crossfit BMT for her normal workout. I was very excited to find out it was mainly skill work. I was sad it wasn't a metcon considering the amount of crap I ate yesterday, oh well tomorrow is a new day! I showered and Bubba and I were off to do our normal post Christmas shopping...something I look forward to every year. After a successful shopping trip, mom met Bubba and me for lunch at Cafe Del Rio...which created a food coma, aka nap! Mom and Bubba ran errands and I worked on a project. I attempted to watch a movie with Daddy and Bubba that night but quickly fell asleep.<br />
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The next morning mom and I had plans to go to CFBMT before I left, however when she came into my room that morning and told me it was 30 degrees, I informed her I was going back to bed and I did. I then woke back up at 7am and got on the road by 8:15am, headed back to ATX. On the way home I stopped at a neat store I have been trying to stop at this store on the side of 71 called <a href="http://alcalde.texasexes.org/2011/09/inside-a-non-general-general-store/" target="_blank">Industrial Country Market</a>. I was as impressed as I had wished, however I was impressed that they make their on electricity and collect rain water for usage. I would like to see what my Dad has to say about that, LOL! I plan on stopping by there in the summer.<br />
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I finally made it back to Austin where I went straight to work doing normal errands and repairing my fence. All and all it was a good trip. I enjoyed seeing my family and spending the holiday with them, however, I'm glad to be back home in ATX and back on my normal routine and somewhat back to my normal eating habits. Now its time to focus on getting ready for The Fittest Games! </div>
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I couldn't not post the picture below, it shows JUST how spoiled the pups are! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdClgcLKRSMmOGOxGhuJQKhQ8iJk5gchXDbFFzz498FP8h-2PMvG6UTeLW3hL1hPoo6tiB7bF-8GfCi9K443KKOC0Rs80RCu04Jk9zHNtSVboCptMrJ_2mU4uvCpfkYGIDXyn27OvJhs0/s1600/PuppiesSleep.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdClgcLKRSMmOGOxGhuJQKhQ8iJk5gchXDbFFzz498FP8h-2PMvG6UTeLW3hL1hPoo6tiB7bF-8GfCi9K443KKOC0Rs80RCu04Jk9zHNtSVboCptMrJ_2mU4uvCpfkYGIDXyn27OvJhs0/s320/PuppiesSleep.JPG" width="320" /></a></div>
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-49375879266813330982012-12-25T14:54:00.001-06:002012-12-25T14:54:22.858-06:00Waze (Warning: NOT A FITNESS POST)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYNmO4E5I4ML1JOh311dA8x6k2NIiCpHCFjEYFkkfuzweMZv_pqweno3g252rdsJCplrx-FFRM2Teyl7tiit-64gezw4wgs-UUH9fE259doyzIxK65eyR6wqgjH6gYTS71Fbs9Bc5ZTqc/s1600/Waze.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYNmO4E5I4ML1JOh311dA8x6k2NIiCpHCFjEYFkkfuzweMZv_pqweno3g252rdsJCplrx-FFRM2Teyl7tiit-64gezw4wgs-UUH9fE259doyzIxK65eyR6wqgjH6gYTS71Fbs9Bc5ZTqc/s320/Waze.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">WARNING...This is NOT a fitness posting, but I think it is helpful. Thanks to "t<a href="http://www.rabahrahil.com/" target="_blank">he nerd</a>" I have a slight interest in fun, geeky apps. I know this many of y'all have seen this app, but it was introduce to me before I left for Beaumont on Sunday, which is perfect because I was going to spend alot of time in the car. <a href="https://itunes.apple.com/us/app/waze-social-gps-traffic-gas/id323229106?mt=8" target="_blank">WAZE</a> is a <b>FREE</b> app that allows you to "join forces with other drivers to outsmart traffic, save time, and gas money, and improve everyone's daily commute<span style="line-height: 18px;"><span style="color: #898989;">. </span>"By simply driving around with Waze open, your're already contributing tons real-time traffic & road info to your local driving community. You can also actively report accidents, hazards, police and others events you see on the road, and get alerts coming up on your route too. Find the cheapest gas station along your route with community shared gas prices". For example, I turned Waze on when I got in my car headed to Beaumont. Every time I saw a police on the road I reported it or every time I saw an accident/ etc I reported it. Since other drivers were using waze and doing the same, reporting, every time I got close to a hidden police/speed trap a notification popped up on my phone to alert me...not that I was speeding or anything :). It showed me where traffic was heavy (more heavy in ATX than in Houston believe it or not). I also was able to share my drive with my parents so they could see where I was on the road (much better then when I was in college and I had to call them when I left Austin/San Marcos and before and after I went through the busy city Houston). This "share" feature can also be used when picking someone up. They can know how far away you are from arriving. I am sure there are MANY more features of this app and there are a few kinks BUT I'm enjoying it! </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;">Let me hear about your experience! </span></span></div>
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-73111504119666410862012-12-20T05:00:00.000-06:002012-12-20T05:00:15.447-06:00Relentless: "12 Days Of Christmas"
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<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">"Days Of Christmas" </span><br />
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<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">1- broad Jump<br />
2- Cleans<br />
3- Clusters
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<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">4- Game Standard Push Ups </span><br />
<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">5- burrrpppeeeessss<br />
6- Super mans<br />
7- Single Arm OH Press
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<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">8- Russian Twist<br />
9- American Swings </span><br />
<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">10- Jumping Lunges </span><br />
<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">11- Sit Ups<br />
12- Squat Cleans
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<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">Rx: 35/53#<br />
Score: Performed just like the song! Completion Time. </span><br />
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<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">This is one of my favorite WODs! Its performed like the song! You will always do 1 broad jump. For this one...JUST HAVE FUN!!! Then make your own and have your family do it on Christmas Morning :) </span><br />
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<span style="font-family: Helvetica;">Good Luck! </span><br />
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<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="cursor: pointer; float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0tag:blogger.com,1999:blog-3126534603941356947.post-10278076235758694792012-12-18T05:00:00.000-06:002012-12-18T05:00:02.145-06:00Relentless: 2x90sec 1minREST 2x90sec
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<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">2rounds - 90sec </span><br />
<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">25 American Swings<br />
Max Push Press
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<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">-1min REST-
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<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">2rounds - 90 sec<br />
25 American Swings </span><br />
<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">Max Sit Ups</span><br />
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<span style="font-family: 'Helvetica'; font-size: 12.000000pt;">Rx: 35/53#</span><br />
<span style="font-family: Helvetica; font-size: 12pt;">Score: Combined number of Push Press and Sit Ups.</span><span style="font-family: 'Helvetica'; font-size: 12.000000pt;"> </span><br />
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When there is built in rest, there is no reason you shouldn't go all out. Like I have said when push press occurs, don't do strict press. It says push press, that is a blessing! Use your hips/proper form on the American Swings meaning don't try to muscle that bell above your head. Pick a number in your head for push press such as 5, do 5 push presses, breath 3-2-1, perform 5 push presses, breath 3-2-1...you get it! HOWEVER when it comes time for sit ups, those should be unbroken, hands down no questions.<br />
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Good Luck!<br />
<a href="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://i222.photobucket.com/albums/dd281/mrsdaviddominguez/kp2.png" style="float: left; height: 109px; margin: 0pt 10px 10px 0pt; width: 231px;" /></a>Karenhttp://www.blogger.com/profile/02857539944431327593noreply@blogger.com0