Sometimes I have to remind myself: CrossFit does not define me! My Faith first and foremost, my family, and my job as a mother define me! CrossFit is one of the best things that has ever happened to me, but as a box owner and a coach, I have to remind myself of that sometimes! CrossFit is all I do every day of the week. Weather its coach, train, etc. its all I do! I love it though.... Being a certified level one coach does not make you ready to train other people. There is so much more to it, I am grateful to have had these past 6 months to learn and grow :) For this weeks WOD I was not ranked as well as last week. Its about time for a strong girls WOD. Enough of this skinny biatch stuff. How about a 1rm Dead already?! Another thing. All of my CF mentors have always told me to eat tons of good fats.....well, they are all male! That method works much better for men, in my experimentation women don't need as much of it. I have cut some fats and continued with proteins and green leafy veggies. Leaning out :)

This is not CrossFit related....but I needed to vent. Its late and I'm tiered but I cant sleep. My heart is so broken over my families situation right now. I don't understand why God allows horrible tings to happen. I mean I know the biblical reason, but to a child? A 10 and 7 year old little innocent child?! Through this whole thing I haven't really let myself go yet, Ive been shocked, mad, confused, stunned, the while nine yards. But the recent information has just pushed me over the edge. My poor mother doesn't deserve this! She is such a wonderful woman of integrity. Anyone who knows her and or knows of her knows that!!! Why? Why was this horrible awful maN aloud to walk, breathe, eat, and carry on a normal life for 74 years??? Why didn't one of his victims come foreword?? It could have saved so many people from getting hurt. All those desperate phone calls from my mom telling me she knew something was wrong, something was not right. We thought possibly he had dementia.....? Why would a 70 something old mad all of a sudden become obsessed with his two grand kids??? We all thought it was because he was loosing his mind. BUT NEVER IMAGINED WHAT WAS REALLY TAKING PLACE! This is a person who I have spent many many Christmas, birthdays, sporting events, church services, etc. etc. with. Just the thought of him now makes my stomach turn. God says that Justice will be His.....WHY DOESN'T IT FEEL THAT WAY?

HAPPY BIRTHDAY TO MY BABY BOY!!!!

Today my little boy turns 5 :(

I am so proud of him and how wonderful he is, but it is so unbelievable that it has been 5 years already!

Grant William Coppens

8lbs 3oz

21in

After 26 long hours of labor, I pushed twice and out came the most beautiful baby boy. He had the most beautiful tan skin and big brown eyes! To top it of he was born at 12:11 AM on my moms birthday! Being a mommy at 19 wasn't easy, but I wouldn't change it for the world! Through good times and bad, my children have brought me so much joy. The unconditional love that a parent has for a child is unlike anything on earth.

So today is his birthday party, but Domino's pizza and Publix cupcakes are not appealing to me so food stays on track today.

**I re did the Games WOD 1 this morning and beat my score by almost a round!! I really strategized this time, chilled out on my DU's and clean & jerked instead. Wow that saved my back....

TOMORROW IS THE OLY CERT!!! HOODIE HOO!

Thurs

Hang overs suck....
Last night was a blast though, drunk put put is the best.

Aunt is cancer free! All of her margins were clear this time. I still have to go back and get tested again, my status is still tentative. I have been feeling OK though so I'm hopeful.

We are taking 10 people to the Spartan Race in Miami next month!!! We are staying in a 4 star hotel on the beach...so it should be a blast:)

OLY cert is this weekend with Bergener! -TOOOO EXCITED!!!

CFS t shirts came in today and I have ppl from all over hittin me up for one. They are AWESOME.

Food today was way off track, it always is the day after I go out. Oh well, tomorrows another day.

Cheers To An Awesome Tuesday!

Early morning at the gym with my 6am ladies!



5- 2 eggs, 1/2 chicken sausage/1/2c salsa

11-pork w/ mustard

12- few plantain chips (paleo)

130- tuna w/ coconut oil, pepper, garlic powder, dill, celery, grapes, green pepper, pecans/1 Greek yogurt

3- 2 sq 85%/ 1 tbsp maple AB



Yogurt is to help bring balance to my gut...ya know healthy bacteria...blah blah. I'm going to eat one a day for 7 days & get back on my probiotics...UGH



Tonight is dinner with some of my most favorite ladies!! Going to stick to protein & veg...and a few glasses of red....and who knows maybe a margarita? It is at Cantina Laredo after all ;)

Oh What A Monday

Felt a little better this morning, no fever when I woke up. Little did I know I just shoulda stayed in bed! All was normal until I went to pu Grant from school....

So I'm getting Tea out of the car and she decides to be a turd and yell NO! My regular routine goes as follows; get out of the car with the keys, close my door and open the back door, lock the truck, get her out and grab my keys and go inside....That is just my little way of locking up before my little 17 m old grabs the keys and plays with them.

BUUUUT today since she decided she wasn't getting out, I set my keys down on Grant's seat (after locking the doors) and tried to use two hands to get her out. *Keep in mind this baby girl is ungodly strong....she pushes things around on a daily basis like shes is in some kind of gosh darn strong man contest....including giant chairs, large gates, anything she can get her hands on...she pushes it around. So not to get off track too much, I decide I'm gonna try to bait her out of her seat by playing peek-a-boo (mommy's tactic to not have to forcefully remover her, it could get ugly).

So I close the car door and start to play peek-a-boo outside the car door as planned. Well, then I quickly realize I have just locked my 1 year old in the car in the heat of the day. OH SHIT. Real dumbass move.

-So I'm thinking, no problem my husband is a FF and works in district to the school. Ill just call him and he can come lights & sirens to our rescue. Think again. I call him and he is way down south cape, but he decides he is coming anyway. (I probably should have just called 911 or AAA or something, but this is Daddy's girl locked in the car and he is now panicking.)

He rushes home to grab our extra truck keys only to realize I have his house keys- Super. So he breaks in to the house, and he cant find our extra keys.... ***by this time Teagan has been in the hot truck for 20 min....

So I called him and tell him to abort his mission ASAP because our daughter was pouring sweat. Next step was to bash the window. She was still moving around and acting normal so I stayed calm....while some Spanish lady I didn't even know was having a panic attack outside my car. I was like, "lady. Chill...she will be ok" She was all like, "sorry I'm just a paranoid mom too!" Yah forgot her XanaX Lol...No really she was sweet but freaking out way worse then me.

So then Tim shows up in the truck and cant get into the door, so he finally gets into the back hatch and dives over my 400$ car seat and destroys it. I was like seriously??

Anywhoo all is well and baby girl is just fine.

GRUB-
8- 4 egg whites with cinn/.5 larabar/1 tsp coconut oil
11- cashews
130- 3 chicken sausage/ asp/ 1 tbst Choc Haz. Butter
8-deli turkey/ asp/ 1tbsp Haz Butter
9-larabar

Food is way off today, didn't eat enough and all the wrong stuff. No chicken sausage usually (WAYYY to much sodium) It burnt my tongue, and larabars aren't in my plan right now. My stomach is so tore up still so I ate what sounded good.

Weekend

Wow what a weekend.

Saturday was busy busy. We had a chance to go to CrossFit Blaze and work some OLY Lifts, Jason and Michelle are awesome. We also learned some great lifting tips....great coaching.
Then we ran all over SW FL.

Breakfast was 2 eggs and 5 mac nuts
Lunch was out. I got a steak salad and tomato soup.
Dinner was out too, steak/broccoli/guac....and two small glasses of red.
We had dinner at chili's late and I immediately felt sick. Came home and went straight to bed...then woke up several times throughout the night. Got up Sun am and felt a little better, so we headed to the beach. It was fun but I was in the bathroom puking 5x or more. Food poisoning. I'm sure it wasn't out of the ordinary for Spring Break tho...LOL
I'm so over the FMB nastiness...if it wasn't for our friends we would be down on Sanibel...

Today I had: Larabar, some carrots, and some turkey. yah, not much.

Hoping for a better day tomorrow.
Cant wait for the week 2 WOD to come out! :D

Friday

Fasted until 12

12- larabar
1-pork chop/khale, frozen strawberries/coconut oil
2- 6 almonds/6 pecans
3- home made plantain chips & salsa
7- pork chop/sweet potato- chocolate coconut milkshake: coconut milk, ice, cocoa powder, honey...surprisingly good!

Tomorrow is so busy...ughhhhh.
Beach Sunday Thank The LORD!!!

ITS ON!

Yesterday was my first attempt at CF Sectionals Open WOD 1.

DU's are tougher under pressure, but I made up for it with my ninja snatching...LOL.

My mom and dad along with members and friends came to participate and watch. It was not near as easy as it looked! Brutal to be exact. I am only planning to attempt it one more time due to the fact that I am SORE. Attempting it day after day would only wear those muscle groups more and more.

I am not revealing my score until Saturday, but I will say It's lookin pretty good :) Ranked pretty well overall and even better in the region (obviously).

One thing all competitors need to remember is, we all have our strengths and weaknesses. On a heavy strength WOD is when I will get a chance to really shine ;)

Food yesterday was a tad wacked. All paleo except some nutella- woops. Way too much sugar in that stuff and it tears up my insides but its so damn good.

Today has been good.....so far. I am stressed right now.

We have so much going on, signing up members & doing a crap load of on ramps- positive.

Buying a beamer...maybe-positive.

SORE AS BALLS- eh well right now its negative.

So many birthdays, trips, weddings, events, etc. etc. to pay for- well, positive but killing the bank acct!

Doing my last attempt on Sat at CF Blaze in Naples- stoked.

A MUCH NEEDED BEACH DAY ON SUNDAY W/ SOME CUPCAKE RED VELVET WINE- CHILLED = MUCH NEEDED!

Tuesday

Well we are signing people up like crazy, so we must be doing something right!! In turn, we have opened up the 6am class...so I will be in bed right after I check out the WOD for tomorrow.

We are having quite a few family and friends come to the box in the am including members to do the WOD with me :) It will be my first attempt, and I plan on doing at least 3 before Sunday. I have an amazing support system, thanks guys!

8-2 eggs/salsa/coconut milk
1- 2 chicken breasts/tomatoes, onions, plantains/8 mac nuts, 2 sq 85%
5- 10 almonds/banana, apple
630- home made chocolate pecan butter (SO GOOD!)/paleo zuc muffin
830- chicken breast/salsa, spinach

I added in some fruit today and tried to eat a ton of cals...there is a method to my madness ;)

FRANtastic from last week...

8- 3 eggs/salsa/AB

1- chicken breast/spinach & mush/coconut milk

7- 1 sq 85%

8- 2 eggs, 4 egg whites/salsa/khale

1 glass of red, 2 sq 85% & AB

Pretty pumped about tomorrow :)

Sunday

This is the goal for this year...weather or not that will happen, who knows? But I always aim high :)

Went to church and then had lunch at Lee Roy Selmons- steak salad & sweet potato fries...so good. Then we walked over to Target and Total Wine....Then off to Fresh Market.

By the time we got home it was late and everyone napped while I did laundry....

I ate the left over pizza from Pizza Fusion for dinner, no one else in my house eats it and I sure as heck wasn't wasting 3$ slices of gluten free goodness.

And to bee all kindsa backwards, breakfast was chicken/asp/coconut milk.

I ma not liking this time change. But who wants to loose an hour. Its late and I have a run calling my name at 6am...off to bed.

Fri & Sat

Can I have this bod already?

Friday I stayed home all day with the kids. Sometimes its nice to get to just be a mom. I took a rest day...

Fridays food-

9-2 paleo zucchini muffins/1 tsp AB

1030- Chicken/coconut milk

1- chicken/asparagus/1 zuc muffin/1 tbsp nutella (naughty!!!)

6- chicken/zuc muffin

8- wings/salmon/broccoli/2 bites red potato

Saturday Tim worked and I had a pretty nice sized group of new people at the gym. Our business is growing and we are so blessed.

Then we had Grants tball game- he is so awesome, such a little stud!

Came home and put the kids down for a nap.....so I did a WOD out in front of my house.

10 rounds:

200m sprint

10 CnJ @ 95lbs

After the rounds were complete I did a 200m overhead carry with 95...I loved that

Sat Food-

7-eggs/salmon/EVOO

11- chicken/broc/Mac nuts

2-chicken/asp/mac nuts

8- Pizza fusion gluten free pizza & brownie/2 glasses of red (cheat meal)

Dinner with Lissa and the kids, Francheska's, and LULULEMON!!

As an athletic professional I saved 15% on my purchase! =almost 50 bucks!

I love their stuff...ugh

Woke up this morning and ran 3 miles, did 50 hand release push ups, and 10 pistols each leg.

Ran on an empty stomach and actually felt great. I woke up to gas and cramps..TMI I know. But Its not even gluten that kills me, its ANY grains and ANY dairy.

Off to church and spending the day with my family :)

Thur

PR'd my Fran time @ 4:22...didn't hit my goal of under 4 min, but still a pr.

730- 6 egg whites/6 pecans
1230-chicken breast/spinach salad/coconut milk
4- chicken breast/6 asp/1tbsp AB
7- steak/spinach, 2 glasses of red/1/2 bar dark

We have diner tonight with friends and kids, I am staying paleo bc tomorrow Lissa and I are going to Pizza Fusion and partaking in a large gluten free pizza :)

Well Hello PMS

I found my old CF book with my year ending 2010 goals written in it. I was really excited to see that I surpassed my goals emensly...

My old DL goal was 265...yah blew that one outa the water.

So here are my goals for Dec 2011:

DL- 350
Press- 120
Push press- 160
Split jerk- 225
Clean & Jerk- 185
Clean- 185
Snatch- 140
Bench- 175
Kipps In a row- 45
Ring Dips In a Row- 15
MU In a Row- 8
HSPU ""- 10
Push Ups ""- 40



630- 4 egg whites in coconut oil/10 mac nuts/sm amt of coffee...like 1/4 a cup
1130-10 mac nuts
12- mexican chicken (in coconut oil, small amt of onion & fresh garlic, mrs dash fiesta lime)/2 tbs AB
230- left over beef stir fry from last night
5- left over mexican chicken/9 almonds
630- 4 sq of 85% (yah it was that kinda day)/ AB
645- Beef stir fry/ coconut milk


Yes, I eat several times throughout the day, but they are small amounts.

Starting tomorrow I am getting up at either 5 or 6 and doing a hour of cardio.....not CF style I am aware but I am mixing it up.

Day 8

When I run I feel like I have two Christmas hams in my pants.....oh wait.....I DO!
Lordy I'm feelin heavy when I run....I carry so much muscle I'm deffinatly not build to be a runner!

I signed up for the CF Sectionals today! I don't care what anyone says, regardless of the format I'm stoked!

7- 2 eggs/spinach, salsa/coconut milk
10- aminorip
12- crab meat spinach salad made with dill and coconut oil/small cup fresh squeezed OJ/Coconut milk
330- chicken breast/grapes/coconut milk,AB
545- steak/glass OJ/AB, mac nuts
aminorip
8- beef stir fry- broc, mushrooms & beef

My INOV8's came in today....ran 2.5 miles tonight with them. I think they will take some time to adjust to running in them...

Fasted until 7. The morning was the worst part, as it got later I didn't even feel hungry anymore.

7- chicken/salsa/plantain chips

730- crab meat/coconut milk & Almond Butter

9- 2 glasses of red/almonds

The workout was brutal with no food in my system. Good thing their was no lifting in the WOD.

weekend

Fun weekend, but not so much a paleo weekend!
I would say it was about 80% paleo :(
A tad disappointed in myself, but my bday party was Sat so I had cake. But my husband might have killed me if I didn't eat it. I insisted on having a red velvet cake from Yum Yum Cakes....not exactly cheep.

Other then that just a few snack foods after I had a few drinks and was soooo hungry! My mistake for not eating dinner and then drinking.

Tomorrow is a new day!

7- 16 oz fresh orange juice (trying to cure some kinda sickness)
930-2 HBE/9 almonds
1130- 2 oz turkey/AB/ 4 squares of 70% (naughty)
2- 4 tbs aminorip...trying to make up for my lack of protein
5- 9 almonds
7- 8 oz chicken/mixed veggies


Got some very scary news tonight....I'm going to stay positive, but praying hard.

Day 2

Fun filled interesting day, but so is every day. Ran from home to the gym with Lissa this am. We spent about half of it walking and talking...we needed the time to catch up. Found this awesome coffee distributor. They had 150lb bags of coffee shipped in from all over the world. The owner offered us a free espresso. I am not much on espresso and I am now caffeine free, but I didn't want to be rude so I sipped it. Probably consumed 1Tbs total.
When we got back to the gym I did Cindy with Damian and Ryan....
Halfway through I felt so sick. I fought the urge to blow chunks the entire time- espresso is no bueno pre workout!
I was just shy of 18 rounds. Significant difference from my last Cindy @ 22 rounds. Never again will I drink espresso, I puked post WOD.


745- 2 eggs/broccoli/coconut milk
AMINORIP
12- 4 oz ahi tuna salad/3 strawberries, small amount of blueberries/2 Tbs Almond butter, 6 almonds
145- 1oz roast beef, 2 hard boiled eggs/ 8 macadamia nuts
4- 2 salmon oil pills, 2 vit C/3 strawberries/ 4 squ 85%
AMINORIP
6- coconut milk
7- ribs/pickles, beats, sweet pot
9- 2 salmon oil pills/2 sq 85%/ coconut milk
AMINORIP

Ive experimented so much with my food. Ive learned that I don't need to cut out all fruit, just limit amounts and certain types. I also still eat 85%....Ive leaned out quite a bit in the past few weeks & I feel great. eating way more fat then before and the Aminorip is an awesome source of protein when you cant eat it all in real food.

Paleo Challenge Day 1

Well hello Blogger!
So we have 14 Paleo Challenge contestants....

We have decided since this is our first paleo challenge, and we have several new crossfitters, that we would do a simplified version of the challenge. Xfitters are not required to measure and weigh food into blocks. I did not want to overwhelm the new members, and I wanted to focus on getting people to change the types of food that they eat and not focus so much on amount.

Yesterday and today we did a strength, agility, and speed test....at the end of the month we will retest.

REMEMBER:

I need your blog address and or bring me your journals at the end of the week.
If you bail on the challenge halfway through, you have still committed to pay. So if your name is on the board for testing, plan on coughin' it up to the winner :)
Be honest, you are only hurting yourself if you lie!


Here was my food for the day:

8- 2 eggs/10 mac nuts/water
aminorip- 2 tbsp
1230-ahi tuna/salsa/6 almonds, 8 mac nuts
aminorip- 2tbsp
2- 2 sq 85% cocoa
4- 6 akmonds, 10 mac nuts/ peach applesauce
430- 2 salmon pills 800mg, 2 vit C 2000mg
630- beef stir fry w/ onions, mushrooms, & sun dried tomatoes



If you have questions, you all have my cell...good luck guys!

Angrily sore.

WOD-
row 250
40 KBS@35
250
30KBS
250
20KBS
250
10KBS

Time- 8:26

1x20 shoulder press @ 65

MU practice.......HMPF!

HSPU seem to be coming much easier to me then MU. GRRRRR

5 mile run to work in the AM and strength work.

Wed

Tabata-

zercher squats- bar
walking lunge
sit ups
DU

I believe my total was 482?

Then HSPU practice.....I did sets of 5with a 10 sec rest in between until i couldn't do 5 in a row anymore.....got to 35.

Alternating HSPU and MU practice every other day.

I REALLY hate when I miss the strength work...but oh well, that's my life!

Fitness challenge coming up!

Been really busy.....and the blog has been the last thing on my mind.
So many exciting things going on. We have been steady signing new people up. Now we are looking at some new equipment.
Liss and I have been running from my house to the gym, its just about 5 miles. Really surprised that its not too bad. Lots of 5k's coming up!
Fitness challenge at CFS on Jan 29th, we hope to have a good turn out!

Not to mention I am training for the Spartan Race in Miami on April 23rd!! whew!

One WOD down today, two more to go :)

Warming up that squat for a new PR!

Training has intensified, my body is going through its normal adjustment process. Loss of sleep because of severe body aches & fatigue. Its nothing that I wont overcome.

Some days I go to bed disappointed in myself, and others really impressed with myself.

Getting a massage, mani & pedi today. Hope to visit the chiropractor afterwards.