My plan this week: Relax

The last few weeks have been busy. The Open is done. Whew! I finished 1332 (5596 signed up in the Mid Atlantic) - which meets the big goal I had!!!!! I wanted to finish in the 1,000's - even if it was 1, 999. I was able to complete all the workouts and got my first chest to bar pull ups. Great 5 weeks. I already have my tickets for Regionals, which is across the street from my neighborhood this year!!! I have a few friends that are competing and I will be cheering my head off.

With The Open finished, Crossfit Annandale planned a ladies night. So fun. Awesome turnout of about 25ish women. We did Cindy (5 pull ups, 10 push ups, 15 air squats in 20 minutes). I was able to PR - which is always a bonus. Then we all went out for Korean BBQ and ate meat until we popped.

Then Fran was programmed. I had not done a true Fran before. I've done a Fran ladder (15-12-9) but not Rx (21-15-9 thrusters and pullups). I geared up to get sub 2:00 (yeah, right) and tried to muster all my pull up strength. I finished it Rx in 9:18. Not breaking any records with that time, but I'm very happy that I have now done Fran.

Knowing that I was about to take some time off I had to get in a few lifts too. I PR'd my front squat (175#)
and my back squat (245#).

 I Am Beastmode Tshirt - always good for a PR

This week is a programmed break. Thanks Coach. I don't take breaks by choice. I don't like them. I feel like I'm missing out. I don't sit still well. All that. So far this has been a great break though. My son, Mason, turned 6. How is he that old?

Mason the cheeser on the left

I've also been catching up on emails, reading, winning squirt gun fights, cleaning (I'm supposed to do that, right?), and trying out some new products. I've gotten my hands on some Quest Bars (yum) and a pair of Natural Grips (yes!).

Quest Bars. Oh, how I love a pre packaged on the go high in protein low in sugar bar. I've tried vanilla almond crunch, chocolate chip cookie dough, apple pie, and coconut cashew. So far the coconut cashew is my FAVORITE. They all have about 20 grams of protein, 170-190 calories, and no added sugar. I did find out there is a GNC across from my work that sells them - thought that was dangerous - BUT then I found out they are on Amazon. Prime. Don't worry, I ordered a box and they are probably already at my house. How do they do that? My love affair with Amazon Prime is a problem.

so yummy

Natural Grips. These bad boys are gonna save the world.....or at least my hands. I'm not sure what I do, but pull ups and toes to bar can really destroy my hands. First thing I noticed was how SUPER soft they are. They are hand made based on your ring size and they even write a little L and R so you know which hand is which. They are comfortable. Easy to put on. Glorious. They last a few months (depending on how much you use them). I recommend getting these unless your hands are made of steel and never rip. I plan on using these bad boys. A lot.

Saving the world. Two hands at a time.

This rest week is also giving me lots of time to figure out my Macro's and meal planning. The saying "Fail to plan, plan to fail"??? Could not be more true with nutrition. Especially for me. If dinner is not planned it's so easy to order pizza, eat a bowl of ceral, eat a bowl of noodles....you get the idea. Last night dinner was shrimp on the grill, hummus, and green beans. Way better than pizza any night. But that took planning. I'm also using lots of measuring cups, a food scale, and a journal. Takes extra time - but it's been great to see what pile of stuff I SHOULD be eating. I'm using my fitness pal so that I know my macro's on the go. I write out my daily totals too so I can see where I am going wrong. I'm hitting my calories mostly, but falling a little short on protein and carbs. Brandon (LBEB) said I need to check my fat intake - that can throw everything off. So I will be paying more attention to that as I plan my meals. Here's to getting lean and strong!

Hope everyone is having a great week and Hump Day!

Add caption

Drop it like a squat

This month at CFA the focus is on squats and sprints. I really like one and the other one makes me want to die. It's good for you to work on things you like and things you don't...makes you a better person....right?

Squats. Specifically back squats. Good for your butt, good for your strength, good for your soul.




I have a goal for my back squat, but only since we did the Crossfit Total at the end of August. I was able to squat 185#, went for 200# and failed. Challenge accepted. Then September 1st came around the squats was one of the themes for the month. If only people at the gym knew how much I love a theme....they might think I'm even weirder. I don't just love a theme I completely obsess over it and do all the research I can on it. Luckily one of my BFF's is the same way. I can always count on her to come in costume and totally play the part. My 30th birthday was a white trash bash, my 31st was John Hughes (duh, I was Sloan from Ferris Beuler)......you get the idea. Themes. Love em. 

So, squats. We are doing a 1 rep max everyday. It took me a few days to get a good formula of increasing weight and before I knew it, after 10 days 200# was in sight. I do get really nervous when I start the squat sequence, but the girls I lift with and the coaches make me feel more relaxed. Last night I decided I was going for 200# after hitting 190# on Tuesday. I had butterflies. I had two friends spot me. I took a deep breath, and dropped.  Then I came back up. It. was. awesome! I did have to sit down - little shaky. I also got a little teary. This is what I love about Crossfit. Hitting goals, people cheering and encouraging you, and also getting to see other people hit their goals. It's great. It makes me want to do more. Lift more. Sprint....nope. Not sprint more. :) Maybe once the weather cools off. But lets face it. I'm not that fast. Sprinting is hard work. I will continue to work on it, but bleh. That's how I feel about that.

My mom was cute. I told her I hit my goal of 200# and she said "so you are done?". Nope. Not even close. After 33 years of knowing me you'd think she would understand the level of addiction I have....maybe she doesn't know about the theme yet?




I'm going to keep squatting. I'm also going to keep doing the 1 million other things that I'm not great at. Busy woman here.

I've started changing the way I'm eating this week too. The theme? Fat, Protein, LOW carb. So far I feel better, have more energy, and have lost a few pounds.

long run sunday

Sunday morning - 6:30 am run with Megan (fellow sole sister). Plan was to run 10 miles and beat the rain. Notice the darkness outside and also how shiny my Road ID is! I had no idea the reflective power was so bright! Good to know. So we set out after stretching and beat the rain. It started raining as we set foot on my driveway.....after running 10.1 miles! Whew!


We talked the entire run. Not once did we come up for air. We talked about the past, our families, husbands, kids (she has a new crawler) and our vacation we are taking together next week. Can not WAIT for the beach! We did not break any land speed records - pace was slower than what I was supposed to do (sorry plan), but we felt great and WE DID IT! This was Megan's first 10 mile run and she was nervous.....but she rocked it!

So, 3 weeks from today is the 1/2 marathon and I feel much more ready now that we've done the 10 miles (technically 10.1 :) ) I am still battling some blisters. They didn't bother me on the run, but I feel them now. My hip did not bother me once!!!!!! Yeah! I came home from the run and my husband was making eggs and oven roasted potatoes (yum!) and the boys were watching cartoons. I love the feeling of being so accomplished by 9am. I am tired now, but that's ok. I will take being tired for also being able to check off my long run.

I wanted to take an ice bath - but I'm too scared to try it. I will do it after the next long one....I made that promise to my quads today.

UPDATE: I FOLLOWED MY PLAN THIS WEEK MINUS .7 MILES! 25.3 MILES THIS WEEK!

Slightly sweaty after the run. My shirt was totally drenched! I drank all my Performance and ate my Espresso Love GU. It started to POUR rain right when I got inside.....so the kids and I went out and danced in the rain for a bit. Gotta love feeling so good!