Hero WOD "Gee"

6 rounds-

10 box jumps 24"
10 thrusters 65#
10 KBS 35#
10 kipps
10 OHS 65#
10 toes to bar

28:36 I do believe, oh well 28 something...

back on track

Managed to stay away from all gluten this holiday. Amazing, I didn't feel bloated at all....

Strength-

1x20 back squat 150
1x20push press 85

WOD 1-

5 rounds for time:

100m 70lb farmer carry
7 back squat @ body weight- 135
10 chest to bar pulls
13 box jumps at 24"

time- 18:53


WOD 2-

21-15-9

right arm snatch 45lb
left arm snatch 45lb
handstand push ups

time- 17:54

Wow 45 rx'd HSPU was killer!!! Snatch wasn't bad at all...



Also, Ive put on some lbs....weired tho bc i have actually gone down a size. Went to buckle yesterday and I was trying on 26 & 27's?
Eh, whatever.

1x20 OHS @ 85

Snatch practice- 10-5-5-3-2-1

55-65-75-85-95-100


WOD

21-15-9

chest to bar pull ups
ring push ups
front sq @ 95

11:49

Monday

Strength- max reps without stopping

unassisted ring dips- 6 (BLAH!!!)
ring pull ups- 16
handstand push ups- 6

WOD-

20 tire flips 150lb tire
run 400
20 KBS 35#
run 400
20 air squats
400
20 burpees
400
20 pull ups
400
20 box jumps 20"
400
20 power cleans @ 95
400

23:56

Christmas Is In The Air!

Thursday-

2 Power Cleans OTM for 10 min @ 120#
-felt pretty easy, should have gone 130. I had Tim video my rounds, and I must say I was quite pleased with my form.

CFE:
Row 100m/rest 10 sec
200/20
300/30
400/40
500/50
1000


Missed the other WOD's :(
I had the gym and kids all day by myself and a full schedule.
I am having this problem more often then not. I have to coach and take care of the kids and some days don't have a spare second to do anything for myself, including train!


Friday-

Hero WOD "Witten"

5 rounds
22 KBS @35
22 BJ 20"
run 400m
22 burpees
22 WBS @16

44:20



The DU practice...
I was pretty tiered so the most I got in a row was 22

Did I Fall Asleep And Wake Up In Canada?

Strength-

12 rep OTM for 5 min front sq @ 95#

This was programmed to do 80% of 1rm....well, my last 1rm was a while ago @ 225 I believe...PFFFFT I wasn't doing this at 180. Not today at least....stupid lady business has me all screwed up.

WOD: 3 rounds

400m run
20 pulls
30 push
40 sit
50 squat

23 something

Came close to puking.

Sat & Sun

Yesterday was-

back squat & push press
5-5-3-3-2-2-1

and a NFT 5 rounds

10 bench press at 75lbs
10 kipps

I was feeling better for a few days then took a nose dive...trying to get well so I'm trying to take it easy.


Today I am going to do my usual Sunday 5k and then push ups and walking on my hands...

Lots of stuff going on at CFS.....thinking about putting together a CF Rugby Team :)

Rihanna ft. David guetta - Who's that chick - video oficial

100 burpee broad jumps
100 sit ups
100 push ups

5k run

"Row Row Row Your Fran"

row 500m

21 thrusters 65#

21 kipps

row 500m

15 thrusters 65#

15 kipps

Row 500m

9 Thrusters 65#

9 kipps

Time 13:27

I was dying!!! All the vacation and eating....BLAH!!!

I was so happy to be home, preparing paleo food and CrossFitting every day :)

Back In The Sunshine State

Trip to New Your was great! The kids had a blast in the snow.

Took a trip to CrossFit Buffalo, Thanks Dave!

So I guess word is sectionals doesn't exist anymore and they want everyone to send in a video? Although sounds kinda ridiculous, it will save us a lot of money and time with the kids and the gym. So I'm OK with it.

Getting back to training hard today, sick and all!

Yesterday & Today

Yest was
5x5 squats..... I believe my last set was at 210

Then 5 rounds:

10 OHS @ 65
10 burpee pull ups

Time was 10:16


Today was

3x5 front squat
3x5 shoulder press

then

10 rounds for time

15 DL @ 95
15 Push ups

12:45

Tim was pissed bc I killed his time of 17 min something.....mwahaha!

Cook. Clean. Laundry. -Repeat
whats new?

CrossFit or Seizure?

Yesterday was The Filthy Fifty...
What a WOD

By the time I hit the burpees I was like SERIOUSLY?!

Finished in 22min 20 sec...

Not even sure if that's a good time or not. The next best time at the gym was Brittany at 30 min something..I need to research and see how I did.

This video is hilarious.

Its been a while since I blogged! Things have been crazy to say the least!

Training is still going well, I took a brake and now I'm back feeling strong and refreshed.

In laws are flying in tonight to stay for two weeks. This should be fun :)
Then we leave for Buffalo!

Couldn't really ask for much else right now.....Happy!

Down 15lbs- imagine that. Not worried though, It will comeback fast.

1x20 OHS @ 80lbs

WOD

KBS Burpee Row

10 1 500
9 2 450
8 3 400
7 4 350
6 5 300
5 6 250
4 7 200
3 8 150
2 9 100
1 10 50

20 min 9 sec

I Like My Sauce Beefy

Paleo Spaghetti for dinner, with paleo acorn squash muffins- so good.

Barbara O how you have taught me a lesson.

Today's WOD sucked bc my hands are blistered and torn from top to bottom.

"Barbara"

5 rounds of:

20 pull ups
30 push ups
40 sit ups
50 air squats

rest 3 min in between rounds

Time: 22:10

Then, OLY lifting skills WOD.....

Was planning on doing a 2mile run but ran out of time and had to go pu G man.

Back was killing me today from yesterdays 255lbs x20.
Three months ago 270 was my 1rm...crazy to think that I lifted 255 20x.

WOD 1- "Jackie"

Row 1000m
50 thrusters
30 pull ups

Time- 9:27

Felt great....paced myself a tad bc I did three parts today....

Strength WOD 2- OTM for 10 min 2 DL @ 85% of 1rm- 255 lbs.


CFE WOD 3-

100m sprint x 10
rest 30 sec in between

Monday Fun Day...wait that's Sunday...

Hate dragging the kids out of bed so early to be at the gym, but it's what I gotta do!

snatch pulls 5x3
snatch push press 5x3

"Nancy"
5 rounds for time

15 OHS @ 65
Run 400 m

Time- 14:25

Did all the OHS sets unbroken...felt easy. The run was the hard part....

Didn't get to do GI Jane= 100 burpee pull ups for time. Oh well maybe I'll make it up this week.

Little Miss T's bday party is tomorrow!

Stayed home today and let Tim do the am classes at CFS.

I did a 1 hour bike ride and rode all over the city of Cape Coral, then came home and did 50 push ups.



I'm going to use my rest days to focus on endurance and my weaknesses. I'm not bad at push ups, but I don't like them.



Coach seems to think I need to eat more calories....I don't think so, but in retrospect he is probably right.

Yesterday:

"NUTS"

10 HSPU
15 DL @185
25 BJ @ 24'
50 PULL UPS
100 WBS to 10ft target @16lbs
200 DU
Run 400m w/ a 45lb plate

Chris and I tackled this one together...I started the clock in the handstand position and realized half way through that it must have shut off when I threw it. So I have no idea what time.

Rest Day

I LOVE this song- MY ultimate workout jam.

CFE- Sprint 1:30-Jog 1:30-Sprint 3-Jog 3- Sprint 6- Jog 6-3-3-1:30-1:30

Nice little run.....did my BF testing again...I am .5% less and gained 3 lbs muscle. Progress...

Wednesday

Strength- split jerk 5x3

95-105-115-125-135 shoulda gone a bit heavier

WOD- 5 rounds

1 press 85
1 strict pull up
1 press 85
3 strict pull up
1 press
5 strict pull up

6 min something

This WOD was a great way to see how much stronger I am! I used to be able to barely do 2 strict pull ups in a row and this one was a breeze!

Opted out of the 2nd workout today, hammy's need to rest.

Woa Nutella Tues

Yes that's right I had Nutella today, and it was so good. The extra sugar helps me to 3 WOD's a day.... :)


WOD 1- 5 rounds

30 sit ups
500m row
30 push press at 45
30 DL at 95

Doesn't look like much but it was!
20 something


WOD 2 was all different OLY lift skills, don't remember them.... wasn't done for time.

WOD 3-

10 rounds

row 1 min keeping wattage over BW, Then 8 pulls as hard as possible and score is max wattage.
rest 2 min, repeat x10

highest watts were 438


Thanks Justin for this- "I bet I can run faster then a lifter, and lift more then a runner."

Monday- back in the game

Had a fabulous weekend filled with a birthday party, date with my husband, and some fun time with friends. Got the rest I needed and I was excited to get back at it today...

Strength WOD:

On the min every min for 5 min

7 front squats @ 95

Rest 1 min then

On the min for 5 min

7 shoulder press @ 65

This was a nice change from the 1x20's and 5x5's

WOD 2:

10-15-20-20-15-10

Jumping muscle ups on rings

KBS @35

V Up's

Double unders

Don't remember my time....20 ish

WOD 3:

10-9-8-7-6-5-4-3-2-1

Ring dips (unassisted)

Med ball sit up throw & catch on wall @ 16 lbs

-End of every set 20 ft farmers walk at 110 lbs

12 min something

I was excited to get back to training hard today. Ate well this weekend except for sushi and wine Saturday night....but, it was worth it!

Ate some chocolate 80% today and it made me feel sick....? Not the case usually.

Going to focus on completing all the WODs programmed, and pace myself. Last week my body spoke loudly to me and I didn't like it.

“Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.”

Dave Scott's Solution to Over-Training

I have been going like an animal for 2 weeks now. Thursday I decided to listen to my body and give myself time to recuperate. I am feeling much better and I will be back at it on Monday. I'm going to add in a CFE for WOD #2 on days that I feel run down. My biggest problem is I am nuts...LOL. Seriously. I don't make excuses, I just do. But this week I learned a valuable lesson about myself.

Time Goes By WAY Too Fast.... :(

So There IS Light At The End Of The PMS Tunnel?

My lululemon stuff came in today! I love it, xcept some of it has to go back bc for some reason all the run speed shorts fit different? All same size but the colored ones were bigger?

I am feeling much better :)

PM at the gym was awesome, I love the 5 & 6 classes bc they are so busy and hectic, but so fun!

I did the two WOD's back to back.....I chose to do them in the wrong order though and I PAID!

WOD 1 Elizabeth:
21-15-9
cleans
ring dips

rx'd at 9:15

• Holy Toledo the rings dips suck!

WOD 2 Cindy:

AMRAP in 20 min

5 pulls

10 push

15 squats

19 rounds 5 pulls/10 push/10 squats

• Slightly dissapointed, my last Cindy was 22 rds...


• I was SO PISSED that I didn't get a full 20! BOO!


• BUT I am still proud of myself bc I am still adapting to the change in intensity and more training per day. Plus after 45 rx'd ring dips my shoulders were wrecked & push ups were ridiculously HARD!

It's WAY TOO LATE for me to be up...BUT I had to stay up until after midnight bc today is my baby girls 1st birthday! She is so beautiful, and Tim and I couldn't be more blessed. Happy Birthday Tee, Mommy and Daddy are crazy about you!

Happy Tues?

Question mark is because I'm trying to convince myself....
I am trying to cope with this PMS and I'm doing a bad job of it.

Yesterday was strength work x2 and WODx2

I've been knocking out the strength work and either the CFE and or the primarily gymnastic WOD in the am and doing the lifting WOD's in the pm....well today I'm slacken so far.

Although I was miserable yesterday I still suffered through.

Last night we fell asleep on the couch and woke up at 1 and showered and tried to go back to sleep. TRIED. So today I am so tiered and grouchy. GRRR.

2 WOD's to do this pm: Cindy & Elizabeth.
Oh yah...and I still have deads too.

Why do I have to be tortured with this terrible PMS!?

Perty Cool

So Friday we were all just hangen out at the box and we started testing out our vertical jump. Jared's was quite impressive at 56"........

Happy Friday!

Today is a rest day. Apparently to Kevin that means only one WOD and strength work.

Fall

is my FAVORITE time of year!!!

The weather puts me in such a good mood :)

WOD with Leah this morning-

7 rounds for time:

6 back squat at 1.25 BW-155

8 broad jumps

Time- 7:24

*another WOD to be done later & Muscle Up practice...last time I did 4 lets go for 5 this time :)

Kids are napping and I have tons to do around this house. Shopping with the kids in a few hours and the pm classes. Can't believe my baby princess turns 1 next week! My my how time flies.

WOD #2

5 rounds:

5 split cleans at 135

10 box jumps at 30"

Time- 5:15

All I have to say is....

Mani, pedi, waxing, and massage...yes that was my morning. My man is so good to me :) Thank you Beatrice!!!

WOD #1-

5 rounds for time-

row 500m
run 400m

time 20:17


WOD #2-

Linda
10>1
dead lift at 1.5 body weight
bench at body weight
cleans at 3/4 body weight

rx'd
180lbs dead
120 bench
90 cleans

Time-22:16

“The very man who has argued you down,

will sometimes be found, years later,

to have been influenced by what you said”

- C.S. Lewis

Early morning at the box with the kids, but they were well behaved.

Got my skills stuff out of the way:

5x 30 sec handstand holds

50 consecutive DU

25 consecutive med ball cleans @ 16lbs

as well as my strength work:

1x20 OHS

5x5 snatch press

Then I got to do the WOD with Britt and Leah:

5 rounds for time-

21 SDHP @75lbs

21 ball slams at 20lbs

Time- 10:32

So great to see Leah (my old xfit buddy), so glad she is a member!

It was fun to workout with the girls, as the coach you don't really get to have much fun doing WOD's anymore.

Came home for lunch and made lemon garlic shrimp & avocado. Then I baked paleo zucchini muffins...they were so good!

Headed back to the box tonight for pm classes and making up my strength from Sat & a CFE. Have a fabulous day!!

Monday

Wow its beautiful out!

Family reunion was so fun. It was 60 degrees in the morning there and 80 all day. The springs were freezing but we had a blast swimming. It so cool to be around my moms family, they are all such wonderful people that love Jesus and it shows. I am so thankful to have such an awesome, huge family!

Tim and Heather represented at Barbells For Boobs on Saturday, Tim RX'd the the WOD in just over 3 min, and Heather at 55lbs took 4th! They brought me back a really cute T.

Got to sleep in today, then got up and took Teagan down to Naples to the lululemon show room. I LOVE LOVE LOVE IT! Can't wait until they open the store at Waterside.

I'm off to the gym for the pm classes, going to take the dogs with me and let them run around in the back.

Be back later to blog about WODS....

Been a little crazy around here.
Paleo challenge starts tomorrow as well as games training...well the real deal at least. party's over.
Our member base has doubled at CFS in the last 10 days, it's unreal.

Family reunion this weekend in Gainsville, YIPEE!

Continued....

October 1st starts the hardcore games training. No more messing around.....2 a days right away and eventually 3 and 4 a days. I am so excited!!!
I just watched the video of my 1rm OHS and PC......OHS looked good, but the PC sheesh! The pull from the ground was OK, but my catch was atrocious! I think it was because I expected the weight to be heavier and so I pulled too hard and threw myself back. Oh Lordy, much practice needed. Thank you Jesus I was born a brute...LOL!

CrossFit Salvation's 1st paleo challenge starts October 1st. I will be doing a mini nutrition clinic, should be fun! Signed up 2 peeps already this week and it's Monday! Blessings abound!

I keep getting asked where the name CroffFit salvation came from. I simply say, from my faith. salvation has many meanings, but I sat with a bible and the computer and I really liked CrossFit Redemption, but the .com was taken by some non CrossFit site. So then salvation came to me and I had to say it over and over before I liked it...but then Kevin and Tim loved it so there it was!

Hubs is home time for some R&R!

Pink Heals

Yesterday was great, always good to see Tim's fellow firefighters...especially when it's for such a good cause. At times it was a bit emotional. It was really cool to get to sign the pink fire truck in honor of a woman that I'm sure has made Heaven an even more wonderful place.

Fight Gone Bad 5

Woa big mistake to not eat before this one. Everyone did so great today! I am such a proud coach :)

3 rounds

14lb 10ft WBS
SDHP @ 75
BJ @ 20"
PP @ 75 lbs
Row for calories

=381



Stayed and cleaned for a few hours so the gym was squeaky clean for Monday. Signed up 2 new peeps this week. Came home and cleaned, relaxed and caught some rays for about 30 min. Really tried to stay away from the sun worship this past summer. Last year I was outside so much I swear I turned Hispanic. This year was lots of sunscreen....I would rather take good care of my skin and not be a cancer ish wrinkled prune later in life......but its nice to catch a few min here and there.

Now I must go take care of my little crazy kids!
Pink Heals tomorrow!

Life has made me Strong, Life has made me Hard. By Hard I mean Tough.
I used to be very Emotional, something most girls are. After a few years of what I refer to as torture, I became almost Emotionless. I felt like I lost some of who I really am, a kind, sweet, giving, very heartfelt human being. As the days go on, and I live my life…..a life that for almost three years now has made me smile, I can feel the real me slowly coming back.

The pink heals event is this Sunday, I will be there in honor of my grandmother & in honor of someone else very close to me who’s mother passed away recently. This person has been in my life for years, but only through Crossfit has become such a close friend. Heather I can not express my gratitude to you and your family (Tony & Kensaroonie). You guys have shown Tim and I what it means to have real friends again. The willingness to always help and the overwhelming support you guys have offered us is unreal to me. Thank you for helping me find who I really am again……I'm going to stop now because I cant see through the tears. Clang, Gurth & Kensaroonie, WO LOVE YOU!

TOTAL 1

TOTAL 1

DL-300

BS-270

SP-115

#'s stayed the same. I was good with that because Iv'e dropped a few lb's and I was worried my lifts would be effected.

Confused...HELP!

So I'm really trying to figure out my food intake. the second I drop fruit and start to eat less my energy level drops-dislike. Its crazy because it happens as fast as day two. I am also having trouble eating all of my protein....I don't know, the lean protein just doesn't look appetising to me right now- dislike.

I want to drop a few more body fat percents but then there arises my female issues. As soon as I drop too low my menstrual cycle stops, in turn causing a boat load of other problems...the reason I ended up in the hospital 3x in a month. And for the same reason I need to be careful because we do want more kids....people think we are crazy.....we want a tribe, 4 at least! Ive stopped consulting my OBGYN, all he wants to do is put me on a whole slew of chemically induced hormones that I wont take. I would take the bio identical progesterone, but not now. Geeze...what to do what to do?

I feel good and my workouts have been hit or miss. I never perform terrible but some days I can conquer anything and others are like climbing Mount Everest!

Thankfulness

So today life handed me lemons.....I will choose to make delicious lemonade with them :)

Every night when my head hits the pillow I thank God for all of the great things in my life. So today was a stressful day but I will be grateful for all of the blessings!

I never drink caffeine, but today I treated myself and had a grande pumpkin spice latte......and I went home and cleaned the entire house in 2 hours.. Now when I drink coffee I feel like I'm on crack.

Yesterday was supposed to be a new total 1, but my knee is sore so I did

1000m Row
100 sit ups
1000m row

instead.....

I am booked solid tonight so we will see how it goes. Knee is still sore but I have to get this total done so I can start the new strength program. I may take one more day off.

I just want to say.......I LOVE MY HUSBAND! He is the best thing that has ever happened to me. The best part is, when he looks at me I can tell he adores me. He's always there for me & puts up with all my moods. Now that's a good guy!

Sorry I've Been MIA!

"...those who are ashamed of me on earth I will be ashamed of before my Father in heaven..." Mark 8:38

Never be ashamed of your beliefs. Who cares what anyone else thinks......and the word God, Jesus, Lord, Savior, etc. are ALWAYS capitalized.....



The grand opening went awesome and our member base is growing by the day. It is so exciting to me. I love all of our clients to death... thing about CrossFit is it is for EVERYONE. One of the biggest misconceptions is that its not for you if your not in super great shape. Please. i started it right after having a baby and I was in terrible shape!

Strength Work: bench 5x5


100/105/110/115/120

• I took it super easy today because I am still so sick (

WOD- 6 rounds for time

10 KBS @35

15 toes to rings

20 DU

Time: 10:20

Later I'm going to do a 1000 meter row....

Food this week has been in a slight celebratory mode. Time to get back on track. I'm going to cut out fruit again for a few weeks and see how I feel.

Focus will go on strength work for the next training cycle. A few less WOD's a week and a few CFE's but strength every day.

Almost Time!

Grand Opening in 2 days!!!!

WOD was quick tonight bc we painted, promoted, and coached all day. I painted the lifting platforms & they look sweet!

10-9-8-7-6-5-4-3-2-1

OHS @ 65

DL @ 155

smoked it at 4:30, 2 min faster then the guys! What what.

Night

My Day In A Nutshell

• So tiered, fell asleep in a pile of clean laundry. Seriously.
• Baby girl is finally pooping normal, HOORAY.
• My 4yr old is a genius.
• My dogs need to get a job to pay for all the stuff they destroy.
• You know you eat too much asparagus when not only your pee reeks, but your farts smell like it too.
• Got some sweet throwback asics coaching shoes.
• So many ideas for fundraisers.
• Kevin fly's in tonight, tomorrow is going to be a long day.
• So excited to spend the week with him and soak in all the coaching info!

Threw together a tilapia recipe that was amazing-

Lemon Garlic Tilapia:

1. marinade tilapia fillets in fresh squeezed lemon juice and fresh crushed garlic cloves, to taste
2. set oven to 350
3. put fillets in a large pan, preferably a stone
4. pour marinade over fish
5. then sprinkle with fresh chopped basil & rosemary
6. bake for 30-40 min

Oh so good.

Florida Baptist Childrens Home

Yesterday a man from The Florida Baptist Children's Home came and spoke in our class. Its so strange because I have a HUGE soft spot for kids. Not only because I am a mommy, but because I have been surrounded by little ones my entire life. For a while now I have felt this tug on my heart to help somehow. Not sure what my place in all of this yet but I will be asking God for a ton of guidance.

If you have a minute, please check out their website. They are the only state sponsored children's home in the state of Florida. Only because law says the state has to have at least one "religious based" home. How sad? They get kids of all ages in all kinds of horrific situations. They could use help in any fashion, even if its just a temporary home for a baby, or a teen that is on his or her way to finding a permanent home. Will you consider helping a child?

Couldn't help but cry my eyes out while this guy told some of his stories, if i could I would hire nanny's and take 100 of them! So sad....

http://www.fbchomes.org/

Tim's 32 Bday

Daddy's birthday was a success. I am beat, and I am for sure fasting tomorrow.

A few things that really touched my heart in Sunday school today, I will blog about them tomorrow.

HAPPY BIRTHDAY HUSBAND!

Its my husbands 32Nd birthday, and he had 2 honey buns, and one swiss cake roll for breakfast! Poor guy is so deprived of junk food.

If I could describe him in 5 words- kind, considerate, empathetic, giving, & SEXY!

This is a pic of us 2 years ago on our way to Buffalo for his 30Th.

I started the day off right today with a 10 mile bike ride, 100 push ups, 100 sit ups, then I did shoulders.

So, Ive officially been crossfitting for 6 months now. I started on march 8Th. here are my PR's so far...

SQUAT- 270

FRONT SQUAT- 210

OHS- 175

CLEAN- 150

CLEAN AND JERK-150

SPLIT JERK- 175

DL- 300

PRESS- 115

PUSH PRESS- 140

PUSH JERK- 160

Overall I am pleased with my dedication, I have many many more high goals for myself.

Something else I am pretty stoked about....something not many people know.....I just finished by bachelors degree in dietetics. It took me forever, due to the fact that I have been raising kids since I was 19! But I am so proud of myself, and I plan on continuing my education in the study of myology, (aka- the mechanics of muscles).

Off to church, then party!

9/11

"But in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for a reason for the hope that is in you; yet do it with gentleness and respect, having a good conscience, so that, when you are slandered, those who revile your good behavior in Christ may be put to shame. "



1 Peter 3:15&16



Daddy's off for a week, good thing because we have a ton to do this weekend. We have been so blessed by friends in family, people have donated so many things to help us. Refrigerator, office furniture, mats, paint, tires...etc. The list goes on and on THANK YOU GUYS!



Also, I have been made aware today that there are some fellow crossfitters in the community that aren't being as supportive as we had hoped. Its really OK, we are here to make a difference in the community and show our diligence for our people. We wish each and every crossfitter success, no matter who you are! The hatred and ugly words are unnecessary.



Everyone have an amazing weekend & be safe!








Hope this picture makes you smile!

Friday

This is the day that the LORD has made, i will rejoice and be glad in it!





Morning everyone. Two classes down this am and one more tonight. Painting the office and the bathroom today bc we will have power! Bars and squat racks were delivered yesterday!!! Now who's going to assemble the rowers? LOL NOT ME!





Yesterday was supposed to be a rest day, but lately no day is a rest day but I will be taking a break from WOD's today...doing a CFE later.





Yest WOD: 3 rounds for time-





12 power cleans @ 95


15 thrusters @ 65


run 400m





my time was 15 min something...felt great! Here's a pic.....

So last night Heather and I were bored while the guys watched the game...soooo.....we hit up Target.

Marry Poppins boots...do people actually wear them?!

Good Morning!

A quote just for you-

"The highest form of ignorance is to reject something that you know nothing about"
-Me :)


Good morning everyone! My days have been long, but all for a good purpose. Seems as if there is a greater power backing this all up. Like everything keeps falling into place and working in our favor...that's how I know this will be great. Lots of prayer and planning & now its actually happening. It's INCREDIBLE! We have the most unbelievable group of people that have become such an amazing part of our lives. We are so grateful!

Everyone have a wonderful day!

Oh and try not to dwell on your hatred about what you CANT have and what you will NEVER be....move on and make the best of your own situation.

WERE OFFICIAL!!!

CROSSFIT SALVATION IS ON CROSSFIT.COM NOW!!!!! WOOOOHOOOO!

SNAGGED 5 SPONSORS FOR OUT GRAND OPENING TODAY....DO WORK SON!

WOD-
3 ROUNDS FOR TIME

30 BOX JUMPS
30 PUSH PRESS

THEN A RUN

PEACE CLIENTS ARE HERE!

MOJO BOOST!

One of the raw pics from the shoot!



Busy day today...getting gym ready & tons to do!

Sunday

Church this morning, then went to see Grandma Brooks.

WOD:
30 DB snatch @ 25lbs
30 air squats
20 DB snatch @ 25lbs
20 air squats
10 DB snatch @ 25lbs
10 air squats
run 1 mile


Then......I puked

The AB didn't look so hot after dinner tonight.

Today's food was: pistachio crusted tilapia/brussel sprouts, egg whites/pecans, almond crusted salmon/burssel sprouts, avocado/protein shake, shrimp/okra/AB



Emails will go out soon to all of Lee County EMS, & Lee County Fire services regarding the grand opening. We will be performing a memorial workout in honor of Lissa Eddy-Forde and her son Caleb, who were murdered this past Thursday. We will also be taking donations and selling Xfit Salvation T-shirts. All proceeds will go to the Eddy family. We appreciate everyones support.

Yesterday

Run 2 miles
200 sit ups

Then I did shoulders...thats right I did a non crossfit lift. Need big shoulders for bikini/figure.

PHOTOSHOOT WENT AWESOME!!!! I will post pics when I get them on Tuesday.

CROSSFIT SALVATION GRAND OPENING SEPT 18TH!!

1007 SE 12TH CT
FUN.FOOD.CROSSFIT.BEER

SEE YOU THERE!

Whew long day.

Cleaned the gym today...well I did the best I could with no power!

Today was a rest day & tomorrow is supposed to be the Xfit total 1...BUT I have my first Studio time and Photo shoot for Mojo Boost. So we will see how it goes!

Back is sore and I'm beat, NITE!

Hoodie Hoo

My BEAUTYMOUS Baby Girl!!!

The ? you should ask yourself is....do you run like a girl?

Strength Work-

1x20 clean and jerk at 100lbs- piece-o-cake...then jumped rope for 5 min without stopping

Later I did Angie...nasty style

100 pull ups

100 push ups

100 sit ups

100 air squats

I have found my calling and I couldn't be happier. I love coaching!! Nuff said.

So Much Going On

This will most likely be on our 1st Crossfit Salvation T-shirt. Love it!

Well, my sponsor is MOJO BOOST! Check em out http://www.mojoboost.com/

I will be the new face very soon :) [EXCITEMENT!!!!]

Deer Burger Paleo style! SO GOOD. Courtesy of Tony Demos.


HAHA! Can you see the 1lb PINK weight in his hand?

Oh How I Love Monday's!

Today's WOD

Jump Rope for 10 min- using a combo of DU, criss-cross, running, & 1 leg.

Then I did 1 clean & press @ 95lbs every 30 sec for 4 min.

Then I PR'd my power clean @ 145...wehhewwww!

Then Tabata push ups, immediately followed by as many KBS as possible in 4 min @ 35lbs

Felt great. Lifts are a mind game for me..working on winning them.

Planning a CFE after I teach my 7pm class tonight....



OK, so I have a 100% sponsor to support me in doing figure shows! So my first one is in Ft. Laudy on October 23rd!!!! EXCITED!

Yesterday's WOD:

Boxing- 10 rounds for time of....

100 torso blows alternating hands
10 right jabs
10 right left combos
10 left jabs
10 left right combos

LOVED this...took me 8:35

I'm sick again.....:( so rest day today and we will see about tomorrow.

Business insurance. Check.
Affiliation approved. Check.
Equipment ordered. Check!

Today's Stuff

Tonight's dinner.....chicken, walnuts, asparagus, okra, yellow pepper.....


WOD:

5 rounds of:

25lb overhead lunge 100ft
bear crawl 100 ft
burpee broad jumps 100ft

9min 35sec

Hey hey! I know Ive been kind of missing in action...things have been truckin along beautifully!

We payed our affiliation fee....and for those of you who know how much it is, Thank you JESUS!

We are also placing a equipment order in the next few days....WOOHOO!

Getting new people every week!

This is my little turkey on his first day of VPK. The crying started when I went the day before to drop off all his paperwork. I got in the truck and balled my eyes out the entire way home. What happened? Where did time go? My baby will be in kindergarten next year! It seems like yesterday he was born and a tiny baby in my arms. OK I'm going to shut up before I cry again.

Food has been good. I did my 2 photo shoots, so mission accomplished. I felt good in my own skin...sitting at about 15-16% body fat right now. A good friend of mine has a sponsor for me that is willing to pay my way to compete in fitness shows. Not sure if I really want to yet....it kinda conflicts with everything thing I'm doing for the games. We shall see...

Ive added in some good dairy to my diet for a few weeks, Greek yogurt, whole milk cheese once a day, etc. I will take it out in a few weeks. Always good to give the body a variety.

OMG. I have the most beautiful baby girl!!!

Sat WOD with the Crossboxx stuff!

Special thanks to Mike @ Crossboxx for all the equiptment!!!

Today was awesome, tons of new people showed up and everyone did great! We did a Fight Gone Bad style workout...its was narsty!!

3 rounds

1 min med ball throw

1 min rest

1 min box jumps @ 20"

rest 1 min

KBS @ 35lbs

rest 1 min

dead lift @ 95 lbs

rest 1 min

score was total reps at the end....I ended up with 357

sleepy

So much going on with this business! Whew!

Busy Busy! Things are happening fast!

check out our web site www.crossfitsalvation.com

Crossfit Salvation coming soon!

Monday

Yesterday was snatch practice- didnt do it for weight, I really worked on the deapth in my squat. Felt really good

snatch: 10-7-7-5-5-1-1-1

45-55-55-65-65-70-75-80

Landed the 80 with no problem, I like these much better once im warmed up.

Then I rushed home to prepare for the dinner party at our house.....didnt get a chance to do the 100 burpee pull ups. ha!

Maybe I'll make them up today?

MaMa Not Happy :(

My baby princess is very sick! NOT GOOD. Tears me up inside.....her temp keeps jumping from 101 to 104 :( So I pretty much held her all day.

I squeezed in a 1/2 Cindy, got in 10 rounds in 10 min
But I did kipping ring pull ups instead & those were harder then regular kipps!

Then I got in 4 or 5 muscle ups....doing them dead hang (not enough room to kipp)
Pretty funny bc at the top my head is in the attic!

WE APPLIED FOR AFFILIATION TODAY! WOOOOOOOOOOOOOOOOOOOOOOOOOOOO HOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!

Peace! My baby's crying!

Team WOD + BBQ!

Need I say more?

Today was awesome.

Team WOD #2 Tomorrow!!!

I LOVE THIS!



Looks like it's gonna be a great turn out!

We wrote the essay to apply for affiliation today :)

Today was my rest day, but I picked up yet another paying client! WOO HOO!


Sand bags? Anyone?

Always Replace A Little Bad With A LOT Of Good!

Past week or so has been kinda crappy for me. I have been blessed with severe hormonal issues.....had numerous problems with my cycle, or lack there of. From hemorrhages, to ovarian cysts.....its a miracle I have two kids & at times that I'm even alive! When I was 17 I was playing volleyball for Team Florida and my body fat dropped to low (apparently) and I didn't have a cycle for 6 months. So Summer hit and I was in off season.....I hemorrhaged big time and almost lost my life. Took me 8+ months to recover athletically.
Now, I suffer from erratic cycles and in turn it effects my energy level. BUT Ill be fiiiiine, I just felt the need to wine....LOL

So the last 5 days has been TOUGH!

Today The WOD was "deck of cards"

Grant and Stormie did it with me-

burpees
DU
Sit ups
push ups

Later is 5x5 OHS & shoulder press

Food has been great. Ive been talking to many people about diet. For years I struggled knowing what to eat and how much. Now I feel like I'm in a great place with food.

Mon-Fri I eat strict paleo

On the weekends I go about 85%..........
If you struggle with control, give a little on the weekends & it will help you to keep yourself on track!

Most importantly, don't stress about it! Over obsessing can throw you off the wagon.

Ring Fun

I am really enjoying the homemade rings!





Todays WOD was tweaked bc I had to do it at home...



Run 1k



then 2 rounds of



25 push ups

25 KBS

25 sit ups



then run 1k



Time 14:11



Food-



Eggs, turk bacon/peppers/AB, EVOO, almonds

turkey & HBE/apple/almonds

protein shake/AB

eggs, turkey bacon/ mango/hazlenuts

2 sq 85%



Still detoxing offthe fabulous weekend we had!!!










Beautiful day in South Seas.....ahhh I love Florida

Weekend Team WOD's

Yesterdays team WOD was a success! Thank you everyone who came out and participated!

CUT!

I'm at a good place in this journey called life.......I have realized what is necessity and what is wanted. Then on the other hand there is good for me and bad for me.
Ive become pretty skilled at picking and choosing who I have involved and who I don't.....all for the best.

Today as a whole was a blah day. I'm feeling so beat and I think all I need is an earlier bed time.

SO much to research and do to get this business up and rolling! But I'm SO glad to do it!


WOD:

3 rounds for time

400m run
10 handstand push ups
20 burpees
30 double unders
40 sit ups
50 air sq

Time: 18:42

This WOD stunk. I would have normally attacked it with vengeance, body didn't like me today. To add to it the strength work was not fun. My shoulders were not being nice. Know what though? Not every day are you going to have an A game day. The important thing is that you shake it off, and come back tomorrow twice as strong. I will bring my balls to the next workout, and hopefully my body will keep up ;)

DL 1x20 @ 165lbs
push press 1x20 @ 80lbs

Super Calafragalistic...or however you spell it

Today was awesome! We had 4 people come this morning for a team WOD. We had them do a workout we learned at the cert where one team member ran a 200 with a 40lb mulch bag while the other partner did SDHP....when the runner reached the high puller they switched off and continued the reps....but the clincher was every min on the min for 10 min they had to drop whatever they were doing and yell, "hell yah!" and do 5 push ups. The score was calculated based on HP reps. FUN STUFF! To tell you the truth coaching MAKES MY DAY! I love you guys.

I am going to start my girls on their ramp up sessions starting This week. Get ready lady's!


So after the WOD Diana and I made breakfast for everyone! Then we talked and bs'ed for a while.

THEN...Tim got a nasty case of vertigo so I had to do his running around for him. That pretty much killed my gym time, but hey.....its part of being a wifey!

Today was supposed to be-

1x20 OHSQ....but I did 4x20 OHS with a PVC for technique practice. Felt great.

Then.....Tabata barf session

By the time I got to this at 8pm I was dead tiered but i suffered through.

Zercher squats w. pvc-15
walking lunge-11
sit ups-10
double unders- 21

ps- I need to buy stock in Neosporin for my crack! TMI!

Gotta run peeps. From now on my evenings will be spent reading and researching anything and everything I can to better myself as a trainer. Tim and I have decided to save up next for the weightlifting cert and the xfit kids cert.

Im Back!

OK so I woke up this morning and had this wild cleaning streak, re arranged my formal living area and cleaned like a mad woman. Then I painted the inlay by the front door and did a ton of laundry.

I did a 24 hour fast and it wasn't that bad. I didn't crave anything really.

Strength Work:

1x20 Power clean @ 95

Ive decided my next 1rm goal for cleans will be 150.

Wod was "Nancy"

5 rounds for time
run 400m
15 Overhead squat @ 65

PR'd my time at 13:03

Then check out work was:

4x 30 sec handstand golds
15 ring dips
15 pull ups

My kipps are getting so much better! I can do 25+ in a row now!

Then I came home and had dinner

6pm- 6oz chicken/1c potato, 1c carrots/12 almonds (6-2-4)

I know, I know. Potato and carrots are unfavorable carbs but we had them in the fridge and I made this chicken bake in my stoneware. It was all we had in the house bc we have been out of town. Grocery store in the AM and farmers market Thursday.


As soon as I get the kids in bed in going to do my CFE-

run 45 sec
rest 45 sec
run 1.5 min
rest 1.5 min
run 3min
rest 3 min
run 6 min
rest 6 min
run 3 min
rest 3 min
run 1.5 min
rest 1.5min
run 45 sec
rest 45 sec


A bit more about this past weekend.....

One thing Laura Demarco suggested that I do b4 I compete at the games was do some local competitions. So Ive got a friend/manager who is going to keep an ear out for some lifting/figure/fitness competitions. I have been in a competitive atmosphere my entire life but I do think it would be a good idea to compete in a few random things throughout the year. Thanks Laura for having my family in your box and all of the helpful pointers!

This past weekend was phenomenal! I AM SO EXCITED TO BE A CROSSFIT LEVEL 1 TRAINER!

I really learned a ton and it made me realize how crappy my previous coaching had been, Things that weren't even touched on in my 101's session! UNBELIEVABLE! I will make a promise to my future clients that I will NEVER be that way!

PR'd my fran time at 6:10 and used 69lbs instead of 65.

check out the pics from ATL

http://picasaweb.google.com/111317343843808641130/CrossfitCertAtl?feat=directlink

Gettin The Heck Outa Dodge!

Morning WOD:

run 400m
skip 200m
run 400m
skip 200m
run 400m
cartwheels 200m
run 400m
cartwheels 200m

Crazy one, I know! Did this with my trainee so I didn't time myself.

PM Work-

Warm up: "ANNIE"

50-40-30-20-10

double unders
sit ups

Time: 9:30

I don't ever do weighted sit ups, they are easier...but i would rather it be hard :)
Oh yah, and double unders are fun when you have squeezed out two kids....NOT!


Strength:

1x20 OHSQ @ 60 lbs - too easy

1x20 bench @ 95 -this was challenging but I banged out all 20 reps!

Then.....

3 rounds for time:

50lb farmers walk 100 feet
45 lb overhead walk 300 feet
25 KBS @ 35lbs

Time- 7:26

I'M BEAT!

We decided to leave tonight and drive through to ATL, way easier with the kids. Which means we will have an extra day...I think were gonna do the water park & the aquarium. Then were going to see Laura Demarco @ her Box, Crossfit RX. What an amazing athlete she is!

Wont be blogging much this weekend....but next time I do I'll be a certified Crossfit level 1 trainer!!!!!! Well, that's if I pass......but I'm not worried!