Yep. I’m still alive. I just haven’t prioritized keeping up with my blog at all… LOTS of things are happening.

I was laid off from my job at Paze Interactive a few weeks ago, and I’m still frantically searching for a new opportunity. Also Brad and I moved in together, and that transition took lots of time too.

Lots of curve balls are being thrown at me in life right now.

So let’s talk about some awesome things that have happened! First and foremost, I got my first ring muscle-up! Any crossfitters reading this will realize just how huge of a milestone this is in the crossfit world. I actually had no idea that I was anywhere close to getting up there. It surprised the heck out of me!!! This photo is from my first time up on the rings, but I didn’t make the dip until a week or so later.  This is a particularly challenging movement for someone like myself who happens to be a bit on the heavier side. And I would also argue that this is a harder movement for females to master since we lack the upper body strength that most men naturally seem to have. So there. I finally beat all the odds and got myself up there :)




I have also accomplished a couple more crossfit milestones recently. I clean and jerked 200lbs!!! And a couple days ago I back squatted 300 lbs! And then 305 lbs as well, just because I had some more time. Pretty cool to see some hard work paying off!!!

Oh and I did Murph.

run 1 mile

100 pull-ups

200 pushups

300 air squats

run 1 mile

(partition the three middle movements as needed—I divided them into sets of 5/10/15)


I did the running in a weight vest. Then I felt guilty for not doing the rest in a vest, so I ended up running an extra two miles in the vest with other people to ease my guilt. Next year I will don the vest for the pull ups and push ups too. I’m so grateful that my body is cooperating so that I can accomplish things like this.


I also picked blueberries for the first time. I can’t believe I never did this as a kid! It was actually super fun.



Here is the new apartment (you know… before we moved all our crap in and wrecked the place).




I am hoping that I can take some cool pictures of it next month once we’re back from our Dallas trip to IKEA. Right now the closets are a mess and there is a lot of stuff that needs somewhere to be stored. Maybe I can make a post about it soon :)

Tonight  a bunch of my favorite people from the box are all getting together to eat delicious foods and watch the crossfit games on ESPN. We’re all excited to watch Alex Lachance who started crossfit here at Crossfit 540. I’m bringing kale salad and watermelon. But first I gotta go buy more kale salad ingredients so that I can actually feed some hungry cross fitters!


NC Wedding!

I haven’t blogged in a billion years! I do that sometime… forget about my blog.

First of all–NEW HAIR! It’s been over a year since I got my hair cut. Before and after:20140429-082302.jpg


This weekend was Brad’s brother’s wedding! We flew to North Carolina (to which I’d never been) and stayed there all weekend. It was pretty fun :)

The plane we flew from Atlanta to Raleigh was fresh out of the hangar and taking its maiden voyage. Which was a scary thought to me. I’m still awful at flying. The more I fly, the better I get at it, but I still arrive everywhere completely exhausted and pitted out.

The new Delta planes are awesome though! Everyone gets their own screen with games, movies, music, and more!


Their flight safety video is pretty funny.


Doesn’t this picture make you feel really glad you’re on the ground???

The worst part was flying back to XNA from atlanta on Sunday. We beat all the tornado-infested storms, but the entire flight was inside the clouds so all you could see out the window was whiteness. And the turbulence was pretty much constant. I’m glad that was the last flight of the trip and not the first. At least by then I was a little bit more trusting of the whole process. but UGH, it’s too bad that I love traveling because flying makes me a wreck.

Brad was busy a lot the first couple days, so I went with some of his family to a store called Jernigans. They had some pretty cool goodies. I ended up getting poo-pourri.


I didn’t know you could get it in a store! I figured I would just have to order more from amazon. I got two tiny ones so I could take them back with me on the plane :)20140429-082441.jpgThey work!!! Just saying.

The wedding was really nice.

20140429-082457.jpgThe reception was really fun too! Brad gave a tear-jerking best man’s speech. They fed us a whole bunch of soul food and tons of cookies and oreo balls. And the cake was funfetti-tastic! It was perfect.


All the guys decorated the groom’s truck.20140429-082529.jpg

For future reference, don’t use silly string on a car. It’s hard to get off and if left on for long it can dull the finish.

OH! And I caught the bouquet. :) I caught Marlea’s too, but I think we kinda rigged it a little bit so that I wouldn’t miss! lol This time it was fair and square!

Moving on….

I visited a box while we were there! It was called H2ACrossfit. They made me feel super welcome, treated me like a celebrity, didn’t charge me a dime, and actually gave me some pretty good tips for my split jerk! It was only a mile away from the hotel, so I ran there. And then they gave me a ride home. Small town crossfit boxes are the bomb dot com.

I know, there aren’t many pics of food….let’s just say I ate really really bad. Like REALLY bad. I plan to get my act together soon…

I saw a makeup  vending machine at the Atlanta air port!!! How cool is this??

20140429-082546.jpgThat would be pretty awesome to find if you lost your bags.

Broken Bad

Last night Brad and I finished Breaking Bad. Yes–we FINISHED an entire show. A 5 seasons. Aside from True blood, I’m pretty sure that’s my first time to complete an entire show. Season 1 was the best, but by the end of the thing I pretty much hated everyone. It stressed me out, but I ended up feeling okay about the conclusion. My newest guilty pleasure is watching Gossip Girl on Netflix and drooling over their stunning  wardrobes. The show also has good music, but all of the characters selfish rotten have-it-all’s. Which is annoying. And honestly kind of boring, unless you’re in high school. I used to read the book series back in the day, though, so it was kind of cool to see that come to life. I have to brag on my incredible boyfriend. He made this ridiculously fantastic meal on Wednesday night while I was at “girls margarita night”, and I got to eat the leftovers for lunch the next day. A big ol steak–complete with sausage, bacon, brown rice and zucchini. 20140411-092829.jpg

I think that one of my favorite meals of all time is the Slow Cooker Korean Grass Fed Short ribs from Nom Nom Paleo.


Which I made yesterday :) Served with my two favorite sides: cauliflower mash and sweet potato wedges. OMG yum. And yes, I realize those are both paleo stand-ins for potatoes. But I don’t care. When I was in high school I used to celebrate every Wednesday because it was “mashed potato day”.


Happy Sweet Potato Day???

I made chia pudding!!! For the second time ever.



Some people have issues with the texture. It makes a little bit if a “slimy” pudding, but I think it’s really satisfying. And super easy to make! You pretty much just make a liquid pudding then add chia seeds and store overnight in the fridge. Hey guess whaaaat!?! I got my bar muscle up back! That stupid thing is so elusive!!!! I did one  a couple of days ago so I ran all over the whole gym and did one on every single bar, so that I wouldn’t get into my head about which bar I was on and talk myself out of being able to do it. Then on Wednesday I decided to work on trying to learn to string a couple of them together. I attempted and failed over and over again. Then on my umpteenth try, suddenly it WORKED! And for the first time, I strung two together. Then a third. Then a FOURTH. Then FIVE!!! Then I went for 6, but my hands were getting angry. And my arms were feeling pretty fatigued. But that was a huge huge HUGE personal victory for me.

Jess Mess stayed with me for a couple nights just for fun and captured this video of the 5th one and then my 6th “attempt”.

My face at the top that muscle up is sheer happiness.

Surprisingly, coming down into second attempts took a lot less effort that the initial muscle up. I wonder if its the same way on the rings! Hopefully I will find out one day in the near future. I’ll be an actual competitive athlete!!! I’ll clean and jerk 200 lbs AND do muscle ups! …Sayonara to scaling?!

And now for a short public service announcement: you can totally make your nanos look new again!!!

20140411-093031.jpg 20140411-093205.jpgI bought the oxi-clean gel stick and applied to to all three pairs of nanos. Then I used a fingernail brush to scrub it into the fabric and let it sit for about an hour. Then into the washer with detergent like a regular laundry load, and THEN they air dried looking FLY!

P.S. I don’t recommend buying yellow or white nanos unless you’re cool with the grunge thing ;)


Rocktown Throwdown

Saturday was really fun! We went to Little Rock and stayed and Aaron and Abby and then teamed up with them for a really fun competition day. Our team was called “Squat like your EMoM”.


Here are the results. We ended up placing 4th overall! I had the big clean and jerk of the day with 185lbs, which I have been stuck at for a while. I really thought I could make 190 happen, but I just missed the jerk.20140407-104135.jpg



I was able to attempt 190 twice, but I missed the jerk both times :( Here is my final attempt:

Other good things happened though! I did Isabel for the first time during the final WOD of the day, and it took me 3:13. Which I would say is fairly decent considering I was a little spent from standing around and trying to be ready to compete all day. The last workout we did was one where everyone had to do a “girl”. Each team member did one and then “passed the baton” to the next team member. So I did isabel first, then Abby did grace, then brad did Elizabeth with power cleans (and did it under 5 minutes which blew my mind!!!) and Aaron did Fran. And we actually made the 15 minute time cap by two seconds :) lol

After that we ate at Big Orange (a pretty awesome little rock tradition) and dropped by lulu (where I picked up a camo forme jacket) and then headed home.

Starting today I am going to try to clean up my diet as much as possible…. meaning no more candy from the basket at the post office, and no more snacks in between meals. Since I’ve been working form home, i’ll pretty much just go in my kitchen every day at 10 am and eat whatever the heck I can find and just chalk it up to tiding myself over for lunch. It’s really a terrible habit, so I’m going to stop. Or at least switch to vegetables instead of south beach bars.

I want to do another sugar detox, but I don’t want to go without fruit for that long. So I’m just going to do it my way. “Lisa’s easy fun sugar detox that probably doesn’t work at all”. My detox allows people to have biscuits and gravy on saturdays :)

Here’s my latest “semi-paleo” lasagna:


Gluten free sheets of pasta, grass fed kerrygold cheese, and full of beef, sauce, italian spices, zucchini, onions, and broccoli. So tasty!!!

Sunday as usual was another “epic breakfast”.


I made PaleOMG’s crispy vanilla protein waffles and I used grassed butter instead of coconut oil and then I skipped the applesauce and added a small drizzle of bacon fat to the batter. The waffles came out a nice golden color and had that savory sweet taste that I really like.


Here’s a second tomato mixed green salad topped with strawberry balsamic reduction. Mmmmm, we still have some raspberry left.20140407-104254.jpg

And paleo burgers atop asparagus.20140407-104304.jpg

This is what I got with a $10 ebay credit :)

I am pretty pumped about stiffing through it for ideas today. Grocery shopping tomorrow night! YUM. Paleo is my favorite.20140407-104331.jpg

14.5 & The 2014 Hogeye Relay

14.5 was one and done. I most certainly did not enjoy doing that one at all. The thrusters were fine, but doing that many burpees really sucks. No matter how you split them up. 82 of each: 65lb thruster and bar over burpees. 21-18-15-12-9-6-31939562_694396457284249_1062523564_n


I did it on Friday night so that I could try and “rest up” some on Satruday before the hog eye relay on Sunday. I had 5 and a half mile relay race waiting on me :)


Is it weird that burpees rug burned my thighs?

Oh! And here’s the most flattering photo ever:

10171884_694396823950879_1469435013_nThe sorest part of my body was definitely my triceps after that mess.

I ended up ranking 204th in the region. Last year I was like 160th, so it’s a pretty significant drop, unfortunately. That what the open is all about, though, right? Finding out what your weaknesses are and then attacking them! It’s time for me to learn a ring muscle up. But according to my scores, I need to get a lot better a chest-to-bar pull ups, and bar over burpees? Maybe I just need better endurance so I can sprint for longer. I hope we never do 14.5 ever again. I wonder if Dave Castro actually does all of these workouts?

Speaking of endurance…. I actually surpassed my goal for the hog eye relay!

Pre Race Photo:7012_683226731774_1822146162_n

I miraculously managed to average an 8:13 pace. My goal was 9:30–my usually back gets so tight when I run that it feels like i’m giving a piggyback ride to some trolls. But Drs. John Hutchinson and Eric Teece at NWA Spine and Joint worked on me this week and I’m pretty sure that’s how my back came to magically be fixed.


My knee didn’t hurt either. Or my hamstring. Or my ankle. It was pretty crazy, I could actually run as fast as I wanted do without any type of pain! It was incredible. Pretty sure I ran faster this year than last… and I didn’t train at ALL this year. It was too painful.

Our teams got first and second which was pretty freaking awesome! We registered as the Pink ladies and the Blue Betties. My idea. I’m such a nerd.


The weather was PERECT! You couldn’t ask for better race weather. It was cool and sunny and not too windy.

Fitness is so different to me now than it was 2 years ago. I may not be as good at distance running as I once was, but that’s okay. I’m not a “runner”. I’m an athlete. I’m not an expert at anything, but I’m “okay” at everything.


I think the point is to figure out what you enjoy and then do that. Whether its running for hours or squat cleaning barbells is up to you ;)

Doing a team crossfit competition in Little Rock this weekend! Then hopefully I will be training hard and competing less for a few months.

14.4 & Strawberry Balsamic Reduction

l’ll start with the food. Check it ouuuuuut:


It looks like I’m a good photogapher now, no? lol ok so brad took these pics. But we picked up a few neat looking white dishes at Target, and white is much more photogenic than the rest of my red printed dishes or the off-white cracking ones.

I got a bit sidetracked. SO anyways, on Sunday night we stayed in and he made a balsamic reduction with fresh strawberries while directing me making some homemade garlic butter so we could indulge in some surf and turf with a tomato basil salad. OMG it was incredible :) I’m the luckiest girl in the universe. Can anyone else’s boyfriend cook like this??? I didn’t think so.


Tried a new paleo waffle recipe.


I actually really liked it. The only thing I didn’t like was the fact that I had to whisk egg whites until my arm pretty much fell off. Also, the recipe saying that it feeds 6 is a huge lie. It makes three waffles tops.

Other things that go with waffles and look nice on a white plate–

20140324-131114.jpgOne more food related thing! We tried Farm Box! It’s a meal delivery program that delivers paleo meals to your doorstep. Seems pretty cool. Perfect for the nights when we order a pizza… only last night we ordered a pizza anyways. I am so tired of the Open. I think that once it’s over it will be easier to avoid comfort food.20140324-131200.jpgSpeaking of the Open. I somehow managed to avoid cameras while doing 14.4….twice.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

I finally did one open WOD twice! YAY! So… since I don’t have a muscle up, it all came down to being able to do this one with the fastest (end of cleans time) split possible. The first time I did it, I completed it with a respectable split of 11:17. Then I did it again last night and got and even better split! 10:58. It was pretty horrible. I crouched down for over a minute before I even considered making my way to the rings to attempt a muscle up. Not that I would magically get one just because it was the open, but those attempts were the ugliest things in the universe. I laughed between by attempts and said “Ain’t NO way.”

I did manage to be in one photo, though–but I was accused of flicking Jay’s nipple.

20140325-152241.jpgI have done quite a bit of counting for this year’s open. I don’t mind judging at all. I am okay with no-repping people because it never comes as a surprise to them.People pretty much always know whether they are hitting the mark or not.

14.3 60% of the time, it works every time

I had it in my head that I would do 14.3 Thursday night as soon as it was announced no matter what, that way I would have time to recover and attempt it again before the workout closed on Monday. BUT… my back would prefer that I just do “one and done”. So I did.

And here are the photos from Thursday night. My one and only attempt at 14.3 :)

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch



Yes I did step-ups :)1186906_687446101312618_1569114572_n1966891_687446621312566_366937583_n

This last one really caprtures both the spirit and the danger of doing high-rep heavy dead lifts.

Rounded backs, pain faces, all that good stuff.


I got 17 reps deep into the 205# deads, which I was pretty happy with. It hurt, but I pushed hard and pretty much ripped my back apart. I really need to learn how to have better form on deads during a high rep workout. If that’s even possible… Especially since I’ve been having trouble attempting to run. Running is pretty much impossible when you back is all locked up. No more deads for me until after this Hogeye Relay! Two open workouts left… thank goodness! I’m so ready for the open to close. lol, see what I did there?

Brad and I have been having lots of fun latey.


We went on an impromptu trip to the War Eagle Mill for some super awesome jam! Sweeteneed with grape juice instead of table sugar.20140319-095821.jpg

After that we headed to Branson to check out the Reebok outlet stone in the Tanger outlet mall. I’m kinda broke lately, so I haven’t been spending money on anything besides gas, food, bills, rent, and crossfit membershippage. I miss my lulu! lol

More Chorizo meatballs! Yum. This might be my favorite paleo meal right now–it’s super comfort food tastic.


Epic waffle breakfast.20140319-095851.jpg


And I decided to be a leprechaun for St. Patty’s day. I never really dug the whole green-beer thing. But I’d totally eat some shamrock cookies. Or some lucky charms?? Oh man, I need to stay away from sugar. I’ve been trying, but then I’ll get a lollypop at the bank or a peppermint patty at the post office.20140319-095911.jpg

That’s the most photogenic my shins have looked in a long time!!! Minus the fact that I have a giant bruise on my knee right now from sucking at weighted lunges.

Some kind of fancy pants shrimp salad from Boardwalk Cafe. I shouldn’t be eating shrimp, but I do it anyways.20140319-095935.jpg

14.2 and bubble tea

I’m terrible at operating the new wordpress app. I always accidentally keep publishing the photos without any text when I go to blog. woops. Ohwell, so here is bubble tea:

I finally got to try it! It was interesting…. basically it’s tea with milk blended with flavor of your choice plus ice. I picked lime because I was overwhelmed my the huge list. There also also almond, blueberry, coconut, strawberry, coffee, and tons more! Sorta cool. I should have mixed two together. But it took them 45 minutes to make the drink. And the tapioca balls were very…interesting. They tasted a lot like black tea and were sweet and chewy. It was fun to eat! It’s still totally worth trying–add it to your bucket list of interesting foods to try :)

So HEY! The crossfit 2014 open 14.2 is closing TONIGHT!20140310-125051.jpgI snapped this shot while Brad was doing it Sunday afternoon. I think it looks really cool when the whole class is all working together.

I did this workout Thursday night as soon as it was released–I found it difficult to wait and do it. Plus since it was pull-ups, I wanted to try it and go ahead and rip my hands if that was going to happen. And it DID happen.



I was all smiles during the first round of chest-to-bar pull ups. I did ten unbroken— might be a small feat for a regular crossfit athlete, but it was a big leap for Lisa-kind!

This is from my last pull-ups of the workout. It was everything I could do to get back on the bar.



My knee sleeves were giving up on me at that point, haha! Which was okay, I didn’t have time for any more OHS.

I finished with a score of 116, and since I ended up ripping my hands, I decided that I probably won’t do it again. I’m pretty sure my teammates’ scores will carry us through this week. I’ll have my chance to contribute again hopefully once we see something heavy. Hopefully :) This week wasn’t a wash, though. I still had personal victories, and that’s good enough for me!

I tried to be semi-healthy at the cheesecake factory…

And here is the meal that Brad and I made for Nathan and is newly re-attached bicep on Saturday:20140310-125240.jpg

Nom Nom Paleo korean short ribs, her mashed cauliflower feaux-tatoes, and PaleOMG sweet potato wedges. We also might have also had gelato. Maybe. Probably. Ok, yes. It was the stuff that’s cookie caramel swirl flavored. NOMS!

I could seriously eat that meal every single day. Short ribs are my favorite meat ever. Right next to bacon.

Also, I went running. And my hamstring hates me–I know it was caused by crossfit, but it gets really angry when I run. We’ll see….

Accidental Hiatus!

I’m pretty sure I just disappeared for a whole month! woops. So I guess a few things are going on. The open is upon us! WOD 14.1 is the same was 11.1 which was 10 minutes of 30 double unders and 15 snatches 75/55lbs. I did it, but I struggled with it. I completed 310 reps, which isn’t a bad score at all, and for the first time ever I am *NOT* redoing an open WOD. Crazy right? It’s due tonight at 7, and I’m all iced in sleeted in. I thought I’d re-do it, but I’m glad for the ice. I don’t need to do it again. I could possibly do another 35 reps, but that would be it. Not worth the stress though.

Life has been a little stressful. Aside from the open going on, I was dog sitting for my parents when their oldest dog Breanie (who has had a coughing problem for years, he is a small breed dog and they are very susceptible to suffering from a collapsing trachea) had a pretty serious attack. I took him to the vet and they gave him some shots to help with inflammation and help him relax, but on the way home he couldn’t breathe. So I franctically turned around and ran him back to the vet where they quickly put him on oxygen. Apparently his condition only got worse, because they ended up making the call to put him down.20140303-121333.jpg


I felt absolutely terrible. My parents left him with me and within 24 hours he was gone forever. It’s been a week now and I still am having trouble sleeping. I guess I’m lucky that I haven’t been exposed to something this traumatizing before, but it’s probably something that never gets easy. Don’t get me wrong, it was probably his time. He was 16 years old and had been having to eat special food for years. I just hate that I was the one taking care of him when it happened.

I’m done being depressing. Here’s some FOOD!


We’ve been eating a lot of these paleo waffles from PaleOMG. I can’t believe I’ve lived this long without owning a waffle maker.


Chorizo meatballs on mashed cauliflower with sweet potato wedges.  Look at me go?! Three different recipes all in one meal!20140303-121415.jpg

Brad made us surf and turf! And I didn’t swell up from eating the lobster, so that was a plus. Ha!20140303-121423.jpg

He made a garlic butter dipping sauce for us and its was RIDICULOUS! And it was kerrygold butter. So there.

Vietnamese zoodles stir fry again:20140303-121440.jpg

And for a sweet snack and my first time making anything with chia seeds:20140303-121449.jpg

PaleOMG’s overnight chocolate coffee chia pudding.

I have a big confession. I’ve totally been using sugar to deal with stress.20140303-121513.jpgBut this stuff is incredible.

And these cute little mini shakes from outback steakhouse.20140303-121603.jpg

And my favorite treat of all! the cupcake.20140303-121625.jpgI gotta clean up the diet. I’m pretty sure I say that all the time, though. But whatever. I can just try to steer towards less sugar while simultaneously trying to keep myself calm during the open and deal with the loss of Breanie.

Valentine’s Day <3

I’m going to be all chronological. Because it’s appropriate. How novel of me.

Brad and I have experimented with adding some rice into the diet. Pretty sure most of the carbs we eat have been coming from either sweet potatoes or cheat days. This stir fry recipe is from Practical Paleo. OMnomnom.20140217-095036.jpg


And lasagna is becoming a big staple. It’s super satisfying, but not exactly the epitome of a clean paleo diet. It’s got gluten-free lasagna sheets and grass fed cheese. It’s primal soul food? Maybe not the healthiest–what do you think? Does the paleo diet rob people of the appropriate macronutrient ratios?20140217-095107.jpg

Let’s talk Valentine’s Day!

I went all out at Fresh Market! They had this awesome deal with a dinner for two and a dozen roses. 20140217-095116.jpg

I chose strawberry salad (against caesar salad), asparagus, and chilean seabass (against steaks), and it came with chocolate dipped strawberries! YUM!20140217-095123.jpg

20140217-095137.jpgWhy don’t we eat seabass more often? OMG. yum.20140217-095143.jpg




My wonderful Valentine got us tickets to see Chicago at the WAC. I saw it when I was 12, but I can’t wait to see it again now that I’m old enough to follow the story and understand the adult humor :)

So yeah. Seabass. It wasn’t a huge cheat meal, but it definitely was a good pre-competition meal. Pre competition?! Yes! We went to Springfield, MO on Saturday for the 3rd annual Couples Challenge to benefit Cherish Kids. We competed against 17 other (badass) couples in the RX division. We did everything from heavy front squats to handstand walks. With a team “Jackie” workout, and a partner burpee extravaganza!


We ended up placing 13th–there was some VERY stiff competition. But it was a lot of fun :)


I have done a lot of crossfit competitions, and at almost every one of them I have encountered some standards sketchiness that left a bad taste in my mouth. I try to turn a blind eye, but the “bucking” hand stand walks that some teams did would have made Dave Castro ashamed. We might have come in 14th in that workout, but considering we could go exactly zero feet a month ago–going nearly 100 feet in that workout was a HUGE victory. And we both covered some of the longest distance we’ve ever covered! I intend to continue to work on this new skill ;)