Relentless: 800m + AMRAP

800m Run
AMRAP in Remaining Time
15 Push Ups
15 SDHP

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!!

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.

Chocolate Chip Cookies!

Chocolate Chip Cookies (Dairy Free/Gluten Free)

• 2 ½ cups blanched almond flour *
• ½ teaspoon celtic sea salt
• ½ teaspoon baking soda
• ½ cup grapeseed oil
• 1 tablespoon vanilla extract
• ½ cup agave nectar
• 1 cup chocolate drops

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

http://www.elanaspantry.com/dairy-free-gluten-free-chocolate-chip-cookies/print/

www.LivingAmped.com

Relentless: BENCHMARK!!!

1mile for Time

RUN YOUR ASS OFF! :)

400m Run Sandwich

400m Run
3x
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!!

Voxer

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! 

2013 MOTO: "GET DANGEROUS"

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!