I roasted a chicken!

Brad keeps having to travel for work, study for listening exams, teach classes, and be a career badass, so I have been finding myself alone in the kitchen a lot lately.

Well at work this week (I still don’t officially work here, but I’m about to, hopefully) they had a bunch of chickens for doing some photoshoot about “weeping” chickens! How funny is that? When chickens are preserved properly they can “weep” a TON of moisture and it makes them shrink down and lose their juicy awesomeness.

So anyways, everyone got a chicken! You get a chicken, you get a chicken, and I get a chicken too! They were killed on Monday and we had them on Tuesday. How freshly awesome is that?!?!  So I was like “what the heck do I do with this thing?” Something easy, please—roast it!

So on Wednesday night while Brad was teaching  I sprinkled the thing with kerrygold butter, salt, pepper, onion powder, garlic, and rosemary, shoved some celery in it and baked itin the oven at about 375 degrees for an hour and 20 minutes or so.

 Do you like my makeshift roasting pan?


It came out soon good! it was incredibly juicy and tender and perfectly seasoned. I feel like I got lucky. Roasting a chicken can’t be THIS easy! The only problem was that I didn’t eat it until about 10:00 at night. I was so famished that I hate half a bag of raw celery while I was waiting. I HATE celery. So that’s how hungry I was.

Now let’s go back to the weekend! We went to Memphis!!!

We went there to meet Brad’s dad and his girlfriend. We arrived there on Friday afternoon and after we settled into the hotel we decided to go tour Sun Studios. Which was really cool! I recommend doing that if you ever find yourself tourisming in Memphis but don’t have a whole lot of time.

And if you need to kill time waiting for your tour to start, walk down the street to the Trolley Stop and get a slice or two of pizza! Nomnomnom!

After that we went to Beer street. Wait! Beale street, isn’t it? It smells like beer all over the place. Close enough.

We found this place called wet willies that I was pretty excited about. A place that serves about 30 different kinds of frozen daiquiris from those little spinning machines that are like little washing machines full of slushy goodness. Some of them were super potent. I got a mixture called the hurricane or something.

Obviously I wasn’t counting calories or anything. After that we ate at BB King’s and watched some live blues. They have pretty dang good ribs.

Then we visited the ever-wonderful never disappointing Cheesecake Corner  

Chocolate peanut butter was an excellent choice. It’s actually really hard to choose a flavor when you’re in there. They have so many and none of them look like they’d be less than amazing.

Also–the google says they close at 9:00. It’s a huge lie! We arrived at about 9:30 and they were still open and not closing any time soon. But at least we probably beat the crowd :)

We visited DeSoto CrossFit the next morning hoping to burn off a little bit of the bad ideas we’d had the night before. Pizza, beer, ribs, daiquiris, and cheesecake. It did NOT disappoint. we did a 30-minute partner WOD with running, wallballs, pull-ups and burpees. Blegh.

Then after a healthy breakfast of dunkin donuts, we hit Graceland! It was actually pretty cool. We learned a lot about Elvis. I feel like I could score pretty high on an elvis trivia quiz. We were there for about 6 hours and then we went to a place called Gus’s (World Famous) Fried Chicken.

I obviously stunk at taking photos that day. We ended the day with an accidental encounter with a crawfish festival, and some mexican ice cream. Then to bed early! We were pooped!

That was it for Memphis, but I think we did pretty good with just one weekend.

Since Tuesday we’ve both been rockstar flexible dieters. Summer is coming!!! Ahhh!!

I’m off to find an Elvis trivia quiz…. lol

Treat Yo’self.

So flexible dieting is hard. I told myself after the Open (is that a proper noun?) that I would be a little more aggressive with my diet because swimsuit season is coming!!! How many times have I hit my macros since the open ended two weeks ago? Like twice, maybe. I don’t know why I can’t get motivated! I have this “treat yo’self” mentality right now because I am about to finally get a JOB OFFER! I’ll spill more about that later once it actually happens.

Plus I’m still super happy that the open is over. PLUS I sold my land rover (YESTERDAY) and am now shopping for a new car. Only I’m driving my dad’s gigantic dodge ram pickup in the mean time. It has the agility of an elephant and the turn radius of a commercial aircraft.

I went to natural grocers this weekend! here’s my haul:


I am not sure about the B-vitmain I bought. B-vitamins are the grosses things in the world. It’s the grosses texture–it’s like slime and coagulated blood mixed together flavored with rotten fruit and earwax. BONUS: If you accidentally touch it, it stains your finger for the entire day. Vitamin C and D are pretty good though.

This is my favorite purchase: (only bc i haven’t made the bacon yet)


I have tried the Arctic zero ice creams before and they were awful. This new flavor is the most tolerable one I’ve ever eaten. I think it will do a good job of helping cure an ice cream fix. But if I ever have this craving and have lots of protein macros left (almost always) then I’ll just mix up some protein fluff or something.

Have I mentioned protein fluff yet? You should google it! It’s one of those “flexible dieting” tricks. Along with egg whites, portion controlled snack packs, heavy barbells, greek yogurt, and oreo cookies.

Have a fabulous week!

15.5 and that’s a wrap!

I am soooo happy that the open is over! It has completely consumed my brain over the past five weeks, so I’m ready to have it behind me and be able to focus on other goals.

The workout of the weekend:

27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65

Great. No skills in this one, it’s just all motor. Which is something I definitely feel weak on. But this isn’t something that will take more than about ten minutes, and I can do anything for ten minutes. I think…

I did it on Friday and finished in 9:07. I felt okay about it, but I wondered if I could change my rowing damper  and do a little better. Or get mentally tougher for the thrusters. I never set the bar down, but I put it on my back a few times between reps.

I fretted about it all day yesterday. Should I change my rower damper? Will I be able to do this workout with my legs and triceps still hurting from my first attempt? The time finally came to do it again and I sat down on  a rower beside Dan Crotts. Then a light bulb lit up. Dan has a rowing cert! So I asked him what he thought about the damper. He said I should just have it set to what I usually row everything else at. I usually either like 6 or go for between 6 and 7. So I ended up bumping it DOWN from 6.5 to 6. I’m pretty sure it didn’t make any difference though.

The hardest part of the workout was making yourself grab the rower handle again after completing thrusters. And the other hardest part was making yourself pick up the barbell after stumbling off the rower. I was facing a set of muscle up rings while I was thrustering, and I just dug as deep as I could while staring hard at the rings. My eyes were practically about to lazer through those poor rings.

My mental game still wasn’t super strong. Through both the 27’s and 21’s I kept contemplating calling it quits and taking my previous score. But while contemplating, I somehow kept powering through. I actually was able to take shorter breaks during the thrusters this time. But I wasn’t sure how the row was going, I still wasn’t quite getting a calorie per pull. I cranked through the final 9 thrusters and looked at the clock for the firs time. It was 8:54 as I collapsed onto the ground. I was SO happy to have improved my time!!! 8:54, and it actually ended up being one of my best finishes of the entire 2015 open. The only workout I finished higher in was the max lift.

I managed to avoid any photos this week as well, and there is very little photo evidence of me rowing, but I found a few!


My performance in the open was good enough to put me 10th in the state of Arkansas and 135th in the region–my best finish in the open EVER. I am nowhere near going to regionals, but I am ecstatic to have shown improvement this year. My gym’s team ended up finishing 34th in the region.

And look at how sweet this post is:

I’m the luckiest lady ever. I’ll end this post with some of my favorite crossfit photos over the years :)

1377483_10153360588555235_961516448_n1400626779885969756_10151498362298191_102998878_n10997716_1011001692260661_6007386891742912978_n 13086_4896945176404_241473949_n 149805_10151283691596181_1971244507_n 484609_419012958155935_2129884019_n 1238789_514448628640580_265250234_n 1070115_10151574737878191_687328423_n 65203_497913166932580_968369439_n 1425543_624056860984876_1859294469_n 577041_426599837397247_1918756793_n 526199_501111266612770_1441386073_n

I’m looking forward to falling back in love with the fun part of crossfit again!


Hanstand Pushups and cleans.

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

Holy gymnastics, Dave Castro! Every workout so far in this open has been based on a gymnastics movement.

WOD1: mostly about toes to bar

WOD2: mostly about pull-ups

WOD3: mostly about ring muscle ups

WOD4: mostly about hand stand push-ups

Some of us have bodies that unfortnuately weigh a lot, and it sure would be nice to have the chance to excel with some heavy barbells. Like the deadlift workout from last year. Please?!

I somehow managed to avoid having my picture taken this week. Which is impressive because I did the workout twice. but it’s a good thing. Let’s just say i’m not so photogenic when I’m upside down.

Exhibit A:


We can go ahead and pretend these are my photos from this week even though they are super old. Here’s my makeshift clean picture:


Slightly newer, but still pretty old :)


my experience with this workout

The first time I did this workout, I was told going into it that most of the competitive athletes in our box were having to break their hand stand pushups into sets of three the whole way through. Since I know that movement is something that when I gas out on I’m done, I decided to borrow the strategy.

My goal was 75 reps.

By the time I made it to the round of 9 I was already getting my first no-rep. Shoot! This workout standard was weird. Who does hand stand pushups with their feet flexed and holding at the top? I think that discouraged me, because I took a LOT of pretty long breaks after that. I was actually floored to find out that I had still managed to get a score of 76, beating my goal by one rep!

I knew I could do better, so I decided to recover for a few days and make a final attempt on Monday before the score submissions closed.

I ended up suffering a 4-hour long coughing attack and some serious allergy issues. I had made up my mind by Monday morning that I wouldn’t do it, but that I would still go to the gym on the rest day to cheer on my teammate. Then I went back and forth all afternoon that maybe I was feeling up for it after all. I was still torn, though.

When I got to the box that evening, there were a TON of people there doing the same thing! I watched a few heats of people making their final attempts and getting more reps, so of COURSE I had to do it again. And our box owner volunteered to judge for me.

The whole way through, he kept reminding me to be sharp instead of powerful and to kick away form the wall, which is my favorite tip to give people. It makes you use your hips to their full potential all the way up the, wall and is an especially useful cue when attempting deficit hand stand push ups. Which is what this workout felt like by the second round.

I ended up with TWELVE more reps and a final score of 88 reps! I remember when I passed the point i had made it to before with almost a whole minute left. My final handstand pushups were ugly and forced and included at least one no-rep, but I made it back to the bar and just started cleaning like crazy. I got four reps in before I watched the clock roll over to 8:00.

What a glorious feeling. This is the first time this open I have been able to completely smash a previous score. I was floored! I was able to gain (lose?) over 100 points to my leaderboard position for the week and I think I even moved up a few spots from last week. I don’t remember where I was, but if the open ended right now then I would be sitting 65 spots higher than I was last year. Although I dropped about 50 spots from the previous year, but whatever. The pool of athletes is definitely growing!

15.5 Is going to be announced in 3 hours!

I am thinking it will be a chipper since we haven’t really had one yet. With rowing, thrusters, and who knows what else. Please just make something heavy and leave off the gymnastics. What else is left? I guess a kettle bell swing and a rope climb? And a bar muscle up. And the ever-lovable burpees and box jumps. And burpee box jumps. More bodyweight stuff, basically. No thank you. Box life magazine says burpee bar muscle ups! Why not, we’ve done every other gymnastics movement under the sun.

Oh, I almost forgot pistols! I’d actually really like to see those. And I wouldn’t mind bar muscle ups that much either because it’s the gymnastic movement that I’ve shown the most improvement on this year. Aside from ring muscle ups, which I couldn’t even do before…



Protein Angel Food Cake!

I haven’t posted a recipe in AGES! I’m pumped!!!

This is a recipe I have been dying to make for a while now! Since I’ve started paying attention to macros, I’ve found that the biggest challenges are hitting your protein goal and staying under your fat goal. So if a low hat YUMMY protein recipe exists, sign me up! Especially if it’s easy! And this one IS! As long you as have an electric mixer ;)

Ever since I’ve started paying attention to my protein intake, it’s been easier to gain muscle, lose fat, have more energy, and PR pretty much all of my lifts. I definitely want to always prioritize a high-protein diet. If I don’t pay attention to what I eat, I end up with a macro-pie chart where over half of it is fat!  Whoops.

You can learn more about the benefits of protein here!

Angel Food Protein Cake

The macros for the whole recipe are:

Calories: 244 | Fat: 1.2g | Carbs: 4.3 g | Protein: 47.5g | Sugars: 3.6g | Fiber: 0.8g


  • 8 whole eggs at room temp
  • 1/2 tsp cream of tartar
  • 1/4 c protein powder of choice (I used cellucor cor-fetti cake batter)
  • splash of vanilla extract
  • liquid stevia to taste (you may need about 10-20 drops)


  1. Either take your eggs out an hour before you being, to do what i did and put them in a warm water bath for about 5-10 minutes. Preheat oven to 350 degrees.
  2. Carefully separate your egg whites from the yolks and add them to the bowl of your electric mixer.
  3.  Add the cream of tartar, stevia, and vanilla extract to the bowl and start mixing with the whisk. I slowly picked up speed until I had the thing on full blast! Wooo!
  4. After a minute or so you will notice it getting pretty frothy. You will want to wait until the egg whites are so white and creamy that they start to form stiff peaks.
  5. Take bowl off of mixing stand and fold in the protein powder. You can also fold in some extra sprinkles at this point! I wish I had some, but I was out. Now you’re ready to bake!
  6. Hopefully you have some good nonstick pans that work for angel food cake. You’ll want the pan to have flat sides and not be too wide or deep. I don’t have an angel food cake pan so I used a small 6″ pan and a loaf pan. I sprayed the bottoms of them both with cooking spray just in case.
  7. Bake for 15-20 minutes or until the top pushes back when you poke at it.

IMG_2238Ingredients ready :)
IMG_2239Bringing eggs to room temp quickly with warm tap water.
IMG_2242Those stiff peaks are starting to form! IMG_2244

The cakes poofed up a lot in the oven!IMG_2246 IMG_2247

And then they kidna deflated while the cooled.IMG_2248Yum! You can see the little flecks of sprinkles from my protein powder!

In the future, I will definitely add regular sprinkles as well. Because why not!?

15.3 + Romaleos!


This week was the ever-dreaded muscle-up week.

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Considering this time last year I had four minutes to do a muscle up in the chipper and couldn’t, I’m happy to be doing this workout as prescribed at ALL!

I got my first muscle up around 9 months ago. And since then have gone through many phases of hating them and loving them. Like every new skill, I had plenty of inconsistencies. I’m still not proficient at them by any means, but I can do them, so that’s a pretty big win.

Strangely I was extremely calm throughout the entire process of completing this workout. And it was my worst finish the open so far! I did it on Friday night and was able to complete two rounds with a minute left over, which I spent trying to calm myself down and attempt a final rep–which I failed.

If you had told me when this was announced that I would be able to complete two rounds, I would have thanked you for having so much faith in me! Then I DID it!!!

And then I re-did it, just in case!

and got the exact same dang score! I even failed the last rep. Again. And screamed an obscenity… lol

My strategy was to do all the muscle ups one a time with plenty of rest in between so that I wouldn’t waste a rep. Then I sprinted through the wall balls and dubs. No seriously, I only broke once during the first set of 50 wall balls. Then I proceeded to make pain faces and whip out as many double unders as possible in the shortest amount of time. (luckily I was being reminded at that time that I needed a good split time!) I think it ended up being like 5 or 6 sets though.

The second round of wall balls was a little harder, but I managed to break into 20-10-10-10. I did this rep scheme BOTH times I completed this wod. Which is probably how I ended up with the exact same score, but whatever. I’m still kinda glad I did it twice. Ia lot better about attempting workouts with muscle ups now :)

Last night I came home to this!!!!

From Brad for no reason! What the what!?! I am the luckiest girl in the universe. Look how awesome these are! I had to text my family and explain that this is my equivalent of receiving a luxury brand name handbag as a gift :)

My flexible diet has been WAYYY to flexible lately.

I’ll leave you with super happy weekend breakfast:

15.2 and a new grocery store!

Last week was just ROUGH. I’ll talk about Natural Grocers first.

I got invited to this grand opening brunch for influential people. I got to introduce myself as a blogger among other more “legit” people like local product vendors, fitness center owners, and wellness practitioners. Whoops!

I think I *do* influence some people food wise and health wise, but I don’t think my spectrum is really all that broad. But it was still really exciting to be invited, so I went. I try not to ever say no to free food. Plus it’s paleo.

The weird thing was that they didn’t explain to us what anything we were eating was.

I was really mad at myself for not bringing my water bottle because all they gave us to drink was about 3 tablespoons of green tea. And I’m not sure what this yogurt concotion was, but it tasted very dairy-free. Chalky and really tart. Not my fave.

I’m just now realizing that the menu is written on the paper in the background of my plate! haha look:

My frittata has a worried look on it’s face.

It was pretty tasty, but I was STARVING and this was an extremely insufficient amount of food.

They gave everyone a $15 gift card but when I went to use mine it had fallen out of my pocket. Fail. Also, I got SUPER excited when I found this bar:

Turns out it had like 2 protein and 50 carbs and like 80 fat. lol

Just kidding, but it wasn’t good macros at all. In my opinion the best “macro” friendly bar to help balance out and otherwise normal diet would have no more than 7 grams of fat, no ore than 20 carbs and no less than 18 protein.

Soooooo 15.2 was aawful. I hated it last year and I hate it again this year. Lemme preface by saying that I improved my score. A lot. Without even making it to a new 3 minute threshold.  Here’s the WOD:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Last year my score was 116. Which mean I somehow made it to the 14’s and was so dead that I only did half of the reps in that round.

This time I made it there again, but fell three reps short of progressing into the round of 16’s, giving me a score of 141.

At first I was really excited about my score and happy that I had managed to improve so much  since last year. But then I saw scores coming in and I felt super defeated. Like 90% of the other people I know made it to the 16’s, so it was a little disheartening to not be part of those athletes.



I only did it once last year because my hand ripped. This time my hands felt fine, so I made one final attempt on Monday night. I started my second set of 14 overhead squats with one minute left. At that moment I knew I wouldn’t make it to the 16’s. I was right. I was three reps short of the number I got on Friday.

If i could  have gotten three more reps then I would have gotten to the 16’s and probably gotten like 40 more reps. Teams are scored by reps as a team, and not by individual ranking. So I ran the numbers and I figured out that I was responsible for at least a three-spot drop in the team rankings for that week. Playing the numbers game is bad idea, but I think that overall it won’t matter over the course of the entire open. Unless for some reason we are only about 45-55 reps from going to regionals. And it doesn’t currently look like that is a possibility, so I will try not to carry any guilt on my shoulders.

Now it’s week 3 and 15.3 is underway. I was pretty nervous when they first announced what it was. SEVEN muscle ups!? I have never attempted to do seven muscle ups in one chunk before. I’ve been strangely calm this week though. So we will see….



Crossfit Open 15.1

Weekends don’t feel like weekends at all right now.  My two new favorite days are Tuesday and Wednesday because I don’t have an open workout looming over me like a dark raincloud. Ew, I’m so pessimistic. But the good news it—15.1 is in the books and I’m not sad about my performance :)


9 minutes of 15 toes to bar, 10 deadlifts and 5 snatches at 75lbs.


I definitely am average at best at toes to bar. I also got tested on them during the couples challenge, and I totally was doing them in singles by the end of 30 reps :) haha, I did what I could.

I did this open workout twice. I will likely do all of them twice because I am trying to help my team. My forearms are not happy about that… but our team is sitting in 24th place in the region and I am in 104th! (Thank you max lift!) I ended up 5 reps shy of completing 6 rounds. So that’s 175 reps. I’ll take it.  I’d love to be able to help send our team to regionals, but I’m a little bit sad that I have no wiggle room during any of these workouts to suck. Chest-to-bars and ring muscle ups are still going to happen. I am the weakest link on the female side of our team, but I am still a force to be reckoned with. Is that how you spell that? Reckon. Weird.

But I was SO happy in this photo:

I’ll explain why. This was my second time to do this workout. The first time I got 163 reps in the metcon and lifted 192lbs. I was SUPER amped because this time I got 175 reps, so I needed to match my clean and jerk. And instead of getting a safe weight, I made my first attempt at 192lbs. Right out of the gate. First of all…. WHO OPENS WITH THAT?! I somehow stuck it so that was glorifying. Then I put 197 on the bar and did that too! I didn’t have a ton of time left after that (and zero energy), so I called it a day.

No pics of me hitting my lift during the open, but it looked kind of like this:Only there wasn’t nearly as much bra hanging out. lol (This was from the couple’s comp)

We had a freak snow storm on Friday, so I had to postpone my first attempt to Saturday. Then we got another one yesterday with ice sleet and snow. It’s been COLD. And difficult to work out.

I’m having a lot of trouble staying away from comfort foods right now. And even more trouble tracking things. Being a “top athlete” and trying to make it to regionals on a team is a lot more stressful that I ever thought it would be. I actually miss my goal just being to contribute a score here and there. Now it’s about achieving an end result of pushing on into the next round.  Which is giving me a lot of anxiety. Especially since we actually still have a shot at this point. I’ve never been so nervous to do anything! I used to get really nervous before 5ks and stuff, but as soon as they shot the gun and I was running I was immediately calm and at home and zoning out. You can’t really zone out during these open workouts. They require quite a bit of coordination and strategy.

It’s hard to think of other things besides the open. The next announcement is today. 15.2. What do you think it will be? Chest to bar? Thruster? wall ball? double unders? Maybe it’s all four of those in a chipper! Or maybe they’ll take rowing for calories and make it a movement in the open.  I wouldn’t mind that.

I actually like crossfit, I promise. Here is a list of the things I feel strong at and would like to see:

  • heavy thrusters (like 105-125lbs)
  • bar muscle ups (WHATTT?! I know, right?! I’ve come a LONG way!)
  • pistols
  • double unders
  • pizza eating contest


Those are all good skillz.

Flexible Dieting FTW!

I mentioned in my last post that I was wanting to dabble with flexible dieting. WELL I have been! And I am pretty sure I love it. I’ve learned a LOT lately, and I am dying to share!!! No more “fat-loss diet” shenanigans.



Weekly meal prep, anyone? lol jk! I actually haven’t had pizza in a while… sad face.

BUT I get to eat an english muffin every morning with greek cream cheese on it. And Bacon. And I get to have goldfish, rice, potatoes, fruit, and I certainly won’t turn my nose up to a donut.

And sometimes in the mornings I can see what resembles abs:


And my left hamstring is irritated, so I haven’t been running in over a month.

So here is my pro and con list of flexible dieting:

  • Pro: You can have a social life and go out to eat with friends.
  • Con: You have to be careful what you order so that it still fits your macros.
  • Pro: You can eat oreos (or whatever other treat your heart desires)!
  • Con: You have to take however many you fit into your day and put the rest away.
  • Pro: You will start to gain more strength and feel better during workouts :)
  • Con: This may take a few weeks to kick in because your body is adjusting.
  • Pro: If you mess up every once in a while, it won’t completely halt your progress. You can call it a “reefed”. Tomorrow is a new day with new macros!
  • Con: You have to track everything…. EVERYTHING. Like you’re anorexic or something. This is definitely the hugest con, but it’s worth it because you’re not eating tilapia and broccoli. And the myfitnesspal app makes it really easy to insert recipes, save meals, and create macro goals.

The more I do it, the less I hate it. At first my workouts were sucking and I was constantly hungry. I had to tweak my calories quite a bit to get to a place that I felt was where I needed to be. I’m actually still not there, really. I think I probably need more protein. I currently am eating 195 carbs/ 146 protein/ and 65 fat and 1950 calories give or take 100. Unless I start diving into goldfish like I did yesterday… oops.



I’m just really happy that I’m not prepping stupid amounts of chicken thighs and steaks every single week.  I’ve discovered uncle ben’s ready rice pouches and they have saved my life! SO easy and fast and tasty. Jasmine rice might be my most favorite food in the world right now. Right under red velvet oreos, obviously. Why do they have to be limited edition?! I want them ALL the time…


What’s been going on with me lately?

Thanks for asking! I’m still a freelancing graphic/web designer–hoping and praying that someone offers me a job in the near future… The crossfit games open starts next week, and I’m hoping to do well in that. TOMORROW is the couples challenge! Brad and I get to spend the whole weekend together which will be really amazing since he has been working so much lately. And then other than that I’ve made a couple of minor fitness victories:

  • Back squat PR again: 315!
  • Been able to string together 2 muscle ups–almost got three the other day!
  • Deadlift PR? I lifted 320 off of some 25lb plates. I really hate deadlifting for max load.
  • I’ve been a bar muscle-up machine–going unbroken in WODs for sets of 4 and 5!

That’s all, I think. My goal has been to improve my gymnastics, and I have been! Particularly in the are of muscle ups, but I really need to get my strict handstand pushup and legless rope climbs, because right now I can’t do either of those…. I did a strict handstand pushup once, but it was a long time ago. And I completely hate working on it. I also need to handstand walk more often. Ugh, yuck.

More to come: couples challenge, new natural grocery store grand opening, longer term flexible dieting, and the crossfit open!

Fat loss update

I mentioned it in the last post, and I’m always curious about how people’s diets are helping them in their quest to become more awesome. The fat loss diet that Brad and I are doing has been sort of going. We eat the same thing during the day no matter what and then at night we either blow it and order a pizza or we are super good and eat fish and salad.

The purpose of the plan is to get lean. I think it’s probably to get “physique-stage ready”, but I’m not sure. Whatever it is, it isn’t really designed with longevity in mind which is why I am hoping to find a way to tweak it.

7:30 AM- 2 eggs, 1/4 cup oatmeal, 1/4 c berries.

10:30 AM- 4 oz bison steak, 4 0z baked sweet potato

1:30 PM- 4 oz chicken thighs (usually 1 1/2-2 thighs) and 1/4 c brown rice

4:30PM- 1 1/2 scoops of protein powder mixed in water, small handful of nuts

–this is when I workout, I may or may not have a second protein shake depending on how famished I am–

8:40PM- 4 oz fish and 1 cup of greens with super healthy sugar free dressing

10:30PM- 1/2 serving of Progenex cocoon


I was curious about the macros of this plan, so I plugged all of it into the myfitnesspal to analyze it.






I don’t love the fact that it’s only 77 grams of carbs. This is one reason I feel like there’s no way this is designed for longevity. Plus on the plan you are allowed to eat one cheat meal per week. Which we’ve been going absolutely crazy on. But lately we’ve been doing more of a moderation cheating weekend instead. I don’t even know what that is, except that it involves french toast and bacon.

I do need to mention that I’ve enjoyed several PR’s over the past couple of months with my increased protein intake:

  • Push press from 165 to 175
  • Jerk from 200 to 210
  • Full Snatch from 150 to 155
  • Squat Clean from 210 to 215
  • Back squat from 305 to 310

They may be small, but I don’t even match PR’s consistently since I’ve been cross fitting for so long. But hitting all these new ones says a lot to be about increased protein.

Here is a progress picture that I took on November 3rd when we first started the plan and then again on Dec 11th one morning when I was feeling especially lean.2015/01/img_1613.jpgI currently look a lot more like November 3rd. I want to be frank–I’m starting to not care about what I look like. So what if I am 25-30% body fat? Who really cares? Will people like me more if I look super lean? No. I started out with the motivation of losing some lbs to get better at bodyweight exercises and gymnastics at the gym. Losing a couple of lbs isn’t going to make me better! Getting stronger and practicing more IS. And I have been–I almost never get stuck in the dip part of the muscle up any more ;)

Here are some pics of the food:


If I am working away from home, this is what I haul with me: 2015/01/img_1498.jpg



A happy fridge ready for a week of attempted fat loss:



I have recently become very intrigued by “flexible dieting” though. Commonly known as “IIFYM” or “if it fits your macros” which I think is a terrible name to call it. It sounds like all anyone does is find ways to get pop tarts and oreos into their diet. I am still a big believer in eating mostly paleo-types of foods. But I’ve really enjoyed adding rice and oatmeal back into my life. I think since they’re both gluten free that they would mesh well with anyone’s plan. Carbs are tricky to get enough of if you are following a paleo plan.

I am thinking I will sit down today and figure out what my macros should be on a flexible eating and then tweak this fat loss plan towards that goal. Longevity, folks! I bet the main change will be for me to add more carbs. Probably double the carbs I am currently eating. And I think I will do myself a favor and stick them near my workouts instead of doing them only in the morning. Screw being lean, I wanna be a better athlete.