Tag Archives: strong

Can you say sore!?!?!

26 Mar

Remember back in January when I posted about the Ravage?  Well, we are deep in the Ravage with just a few weeks until the end and our box is straight up Beastmode.  It is almost ridiculous.  Our coach, Josh, stopped posting the WOD‘s on RRCF’s website – with good reason.  He didn’t want to give anyone an excuse to skip the WOD based on intensity, etc.  And well, the WOD’s have been intense – but I enjoy it.  It’s progress.  Everyone is working so hard and it seems like it’s bringing our RRCF family closer together…

…and because of our “working so hard,” our bodies are so sore!  We have three back-to-back WOD’s this week due to the box closing down for spring cleaning Thursday – Sunday, and man – I may need some Epsom Salt – STAT!  Our WOD on Monday was:

21-15-9

Deadlifts

Toes to Bar

…2 minute rest…

3 rounds of 10 hang cleans and 30 sit ups

 

I completed the 21-15-9 with 135 pound deadlifts.  I still can’t get a toes to bar, but I give it all I got!  The hang cleans were only at 75 pounds, but after those deadlifts – it felt much heavier!

Tonight’s WOD was 13.3!!!  Ahhhhhh!  Wall Balls are not my thing.  I was able to get 139 wall balls out of the 150 with a 10 pound ball.  Not the best, but I’ll take it.  After all, that’s an improvement!

Keep WODing, y’all.

Advertisements

Still here and still WODing.

20 Mar

Well…what can I say?  It has been a long time since I last posted on “i chalk it.”  My apologies to my followers.  I have had to deal with some personal issues and I still am unsure of how often this blog will be kept up-to-date.

 

All that aside, I do have great news.  I finally hit 40 pounds lost and slid into a size 10!  We started the Ravage at RRCF and I am so proud of all the Ravagers!  We are all working so hard to “activate, intensify and destroy!”  Remember a few months ago, when I had a major breakdown because of handstand pushups?  You’ll never guess who finally got their own handstand hold?!?!?!  What? What?  Yup, that would be Fletch.  And just in case you do not believe me, check out the picture below.  In addition, I am finally able to do 2 double unders in a row, but can actually link them together with a single back into a double!  Oh oh oh, and I got my 1 mile to 10:10, but since then ran 1/2 mile and decreased my time to 4:49!  Major improvement.  And, I PR’d on my power clean this week – up to 105!!

Handstand

 

I am finally feeling like I am accomplishing goals in the box…I have even been able to WOD RX instead of scaled.  It is still surreal that CrossFit stuck when most everything else didn’t…it feels good to work hard for something and actually see results.

 

That’s all for now.  Keep on keeping on!

PR, PR, PR!!!!!!!

15 Jan

We’re a few days in the Ravage and it is awesome!!!!  RRCF already feels like family, but now we’re coming even closer through motivation, inspiration and just supporting each other.  Tonight was one of those nights I’ll always remember.  Our WOD tonight was CrossFit Total.  We maxed out on back squats, press (no push!), and deadlifts.  We worked up to find our max, but could only attempt our max three times.  Once you maxed out on each movement, you totaled all three movements – which equals your CrossFit Total.  There were some amazing totals tonight!!!  Everyone is working so hard and giving it over 100% and it feels amazing to be a part of it!

 

I hit some PR’s tonight!  Eeeek!!!  I hit 170 pounds on the back squat, 65 pounds on strict press and 205 pounds on the deadlift.  It feels good to be eating right and hitting it hard at RRCF!

 

Now to the next few months of the Ravage and beyond!

30 Day Cleanse, Shake Day No. 1.

14 Jan

I started my 30 day cleanse today with a shake day.  For the most part, it wasn’t bad.  I had brief moments of hunger, but again – it wasn’t terrible.  I had two meal replacement shakes today: one for breakfast and one for lunch, and a 400-600 calorie meal for dinner.  I savored every single bite of my dinner!

 

The Ravage continues with the WOD, “Cindy.”  You know, Cindy can really be a biatch!  I was able to get 11 full rounds, 5 pull ups and 10 push ups (using bands on the pull ups, of course).  I’m wondering what the Ravage has in store for us tomorrow…

Fletch’s Stuffed Bell Peppers, Paleo Style!

13 Jan

Man, it feels good to be in 2013.  New year and a fresh start on my eating habits.  From earlier posts, you know the Ravage kickoff was yesterday (Saturday, Jan. 12).  I also start my 30 day cleanse tomorrow!  I’m nervous, excited and anxious about the cleanse.  I keep telling myself it’s only 30 days, but then again IT IS 30 DAYS!!!!  To kickoff my own “Ravage” and 90 days of Paleo, I cooked my own version of stuffed bell peppers.  They turned out pretty tasty and thought I’d share with y’all!

 

Fletch’s Stuffed Bell Peppers, Paleo Style!

 

Fletch's Stuffed Bell Peppers

 

 

 

 

 

 

 

 

 

 

5 tomatoes, chopped

4 large bell peppers

1 – 1.5 pounds ground turkey

Seasonings:  basil, minced garlic, oregano, pepper and salt.

Preheat oven to 375 degrees.

I made my own tomato sauce, here’s what I did (I can only tell you because I didn’t measure a darn thing)!

Add the chopped tomatoes to a food chopper to puree.  Once “pureed”, add to a medium size pot.  Season with oregano, basil, minced garlic, pepper, a little salt.  Cook over medium heat until the sauce turns a dark red color.

Be sure to have the sauce cooking before preparing the bell peppers and turkey.

While the sauce is cooking, brown the ground turkey.  Season the turkey with basil and pepper.  Once the turkey is done, you can add the sauce.  Cook the turkey and sauce on low-medium heat until you’re satisfied.  🙂

To prepare the bell peppers (prepare them while the ground turkey is cooking), cut the stem/top out.  Pull as many seeds and membrane out of the peppers.  Rinse the peppers until all the seeds are removed.  Cut each pepper in half and remove more membrane, if needed.  In a stock pot, add about 2 inches of water.  Add halved bell peppers and steam over high heat until peppers are tender, but not softened.  Remove bell peppers and place on pizza pan or cookie sheet.

Stuff bell peppers with meat and sauce mixture.  Cook in oven for about 15-20 minutes.

Enjoy!!!

 

 

The Aftermath.

13 Jan

Yup, this is about how I felt after the Ravage kickoff on Saturday.  Ha!

CrossFit Problems!

 

CF Workout

Ah, the Ravage.

12 Jan

RRCF’s definition of Ravage = to activate, intensify and destroy.  We kicked off the Ravage today with a series of events, before photos and weight log-in.  The Ravage will last 90 days, but the true intention of the Ravage is to show RRCF CrossFitters just how changing your life outside the box (nutrition, etc.) can maximize your performance inside the box plus gain the results you’ve been working hard for:  losing weight, maintaining weight or gaining muscle definition.  Our coach, Josh, said at our event, “Battle Outside the Box” that we spend just a few hours inside the box compared to the time outside the box – so it’s time to fix the problems outside the box!  He also mentioned we bust the WODs, but still complain about not achieving the results we’re looking for, which means there are problems “outside the box.”

I’ll be the first to admit that I haven’t stuck to a true Paleo lifestyle since the summer.  When I first started CrossFit in December 2011, I ate Paleo and lost 30 pounds pretty quickly plus my WODs were much better.  I’ve improved since last year, but I don’t believe I’ve improved at the rate I would have IF I stuck to Paleo.

For the kickoff today, we started the event with a timed one mile run.  I was able to complete the one mile in a little over 10 minutes, what?!?! what!?!?!  I’m super excited about it, especially since I couldn’t exactly run a year ago.  After the one mile run, we paired up with a team-mate and my team-mate was Cat.  She is amazing!  Total beast!  She did Rx and  I did scaled.  All the stations were numbered and there were two movements per station (1 rx female, 1 scaled female, 1 rx male and 1 scaled male) with all weights preset.  There was a judge at each station to log your info.  You were to complete each movement per station, as many reps as possible, in one minute.  The movements were:  kettle bell swings, hand stand push ups, deadlifts, front squats, clean and jerks, push press, snatches, back squats, ring dips and pull ups.  After all this was done, we finished our last event with a 400 meter run.  Needless to say, I was exhausted after the three events!

The stats recorded today will be a comparison for what we can do 90 days from now.  Pretty exciting, huh?

497 Reps = CrossFit Problems.

10 Jan

When I walked into the box and saw the 5:45 p.m. class suffering through this WOD, I seriously wanted to go home.  I had to ask my coach, Josh, for a slap on the face (this is totally ok – it’s my slap of confidence).  The WOD was has horrible as it looked.  Our team, which we named 2 Girls and a Guy, completed 497 reps.  Four hundred and ninety-seven reps, y’all!  Not bad, huh?

 

011013.WOD

That Bar Doesn’t Deserve You…

9 Jan

Ladies, is this a CrossFit problem?!?!?  😉

Ryan Gosling

Snatches, Cleans, Jerks…

8 Jan

 

CrossFit Problems!

Thruster Jerk CF