Archive for April, 2012

CrossFit: Press Series


Workout today was all about strength.

800m run
Pass Thrus
Reverse Pass Thrus

Press Series

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Max 95# because I couldn’t clean anything more! Very frustrating!!

Learning to Let Go


One of my pals David posted this on his facebook wall this AM. It’s a very deep passage but really makes you think. Letting go is so important in order to move forward in your life.  I read a related article the other day about letting go and how it can help you get healthier…

We all have baggage that we sometimes can’t shake and it affects everything we do – shapes the relationships we keep, how we treat ourselves, our kids, the job we seek…

Turning from Attachment to Desire
So much of the journey forward involves a letting go of all that once brought us life. We turn away from the familiar abiding places of the heart, the false selves we have lived out, the strengths we have used to make a place for ourselves and all our false loves, and we venture forth in our hearts to trace the steps of the One who said, “Follow me.” In a way, it means that we stop pretending: that life is better than it is, that we are happier than we are, that the false selves we present to the world are really us. We respond to the Haunting, the wooing, the longing for another life. Pilgrim begins his adventure toward redemption with a twofold turning: a turning away from attachment and a turning toward desire. He wanted life and so he stuck his fingers in his ears and ran like a madman (“a fool,” to use Paul’s term) in search of it. The freedom of heart needed to journey comes in the form of detachment. As Gerald May writes in Addiction and Grace,

Detachment is the word used in spiritual traditions to describe freedom of desire. Not freedom from desire, but freedom of desire . . . An authentic spiritual understanding of detachment devalues neither desire nor the objects of desire. Instead, it “aims at correcting one’s own anxious grasping in order to free oneself for committed relationship to God.” According to Meister Eckhart, detachment “enkindles the heart, awakens the spirit, stimulates our longings, and shows us where God is.”

With an awakened heart, we turn and face the road ahead, knowing that no one can take the trip for us, nor can anyone plan our way.

(The Sacred Romance , 149)

Work on letting go so you can move forward… it’s not easy but well worth the work:


Happy Birthday Baby Nate!


Happy Birthday to my “baby” Nate who turns 8 today! You have given me so many laughs and made my life very spicy! Love you!

Paleo Chicken Wings


I made these for a Paleo Potluck we had at the box last night. They were a big hit!

Paleo Chicken Wings 



  • 1 cup almond flour
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon thyme
  • 1/2 teaspoon paprika powder
  • 1/2 teaspoon sage
  • 1/2 teaspoon nutmeg
  • 2 teaspoons lemon pepper
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon black pepper
  • 1 package of fresh chicken wings- found with the other fresh chicken at your local grocer
  • olive oil (or grape seed oil) spray


1)       Preheat oven to 220°C and line 2 baking trays with foil.

2)      Combine flour, onion powder, garlic powder ,paprika powder, peppers and herbs in a large plastic bag- I found that using the bag didn’t really coat the wings evenly. My suggestion would be to combine all ingredients in a large mixing bowl.

3)      Spray the chicken wings with the oil, and dip each wing in the almond flour mixture until evenly coated (or if you opted for the bag, place wings in the bag and shake evenly to coat).

4)      Place onto prepared baking trays. Repeat with remaining ingredients.

5)      Spray chicken with oil again. Bake for 25 to 35 minutes or until crisp and cooked through.

6)      Add your *optional* hot sauce of choice and serve with a salad. Enjoy!

You Look Bulky and Other Annoying Opinions


I have spoken about this before — we all will not fit the mold of that supermodel. Be aware & sensitive to emotions and feelings that may go along with your words…

So, you say I “look big”? You ain’t seen nothin’ yet!

One of my CrossFit classmates told me that at a recent family party, one relative inquired if she was “putting on weight,” and another told her her arms looked “too big.” This reminded me of another girl I used to work out with. Her aunt had the audacity to call her fat, and one of her tennis opponents sized up her arms and asked if she was on steroids.

What the hell is wrong with people?

Both of the women I mentioned above are passionate about fitness, extremely dedicated to their training and hella strong in their own ways. They’re exactly the kind of gals you want in your class because their strength and intensity makes you step up your game.

But they’re human, so when they hear comments like that from clueless jerks who have no idea that they can backsquat a freaking car or deadlift twice their body weight or run circles around anyone and everyone in the gym, they feel bad. They get discouraged. They start doubting themselves and all the work they’ve put in to get stronger.

Zella Day of Movement Event at Montgomery Mall


Sounds like a fun event to help you get moving…

Nordstrom at Montgomery Mall is hosting a Ballet Bar class Saturday May 5 in the morning to help celebrate the second annual Zella Day of Movement event.

You’re invited! Join us for a day filled with high-energy workouts and serious fun across the country.

If you’re a fitness enthusiast and a lover of style, Zella’s the perfect fit. There’s no better time to amp up your routine and pick up a few of the newest Zella pieces. Plus, get a Zella fitness gift with your $40 Zella purchase.*

Pay It Forward…


I won a $25 gift card at work the other day and have decided to donate it to a local family I heard about today. Times are hard and this family is having a rough go — the husband lost his job and wife is on disability and they are not making ends meet. The story is probably similar to others around the country and whatever I can do to help someone in need — I will do. Hope it helps!

It’s about paying it forward, really. I have been so blessed by people in my life who have held my hand and helped me through the rough times, so why not help others!

Today’s workout was one of those ladies of CrossFit – Diane.

jog around the bldg
pass thrus

Handstand transitions


21 – 15 – 9

Deadlift (225/155)
Handstand Push Ups

time: 6:18 



Benefits of Being Friendly and Outgoing


I have been told that I’m so friendly that I could make friends with a rock. I also have been told that I’m a good party guest because even if I don’t know anyone, I will get along with people… I take great pride in both of those comments and for being friendly and outgoing.

For me, I know that when I am the new person or unsure of something, it always helps to see a smiling friendly face or someone willing to put themselves out there by offering their hand. Also, I have found that being friendly has many benefits that count..

  1. You receive good Kharma points– we all have heard you get back what you put into this world – Believe it.
  2. You meet the most interesting people. – I have had the pleasure of meeting amazing, diverse people just by being nice.
  3. You learn a ton – You know those people you meet?  They have a breadth of experience and for the most part, will be happy to share their wisdom with you so you can learn.
  4. You have Fun! – Who doesn’t need more fun in their lives?
  5. You can have a meaningful impact in someone else’s life –  No one knows what goes on behind closed doors. That person you just met could have had the worst possible day and really needed that smile or encouragement.
  6. You stand out in a good way – People remember you. It is what differentiates you from the crowd, in a good way! When someone needs information or some help, they will think of you. This is especially helpful at work. Keeps you in the know!
  7. You feel good. – Think about how great you feel after you have helped someone out or met a really cool person. It’s energizing!
  8. Health Benefits – People with a sunnier disposition tend to be healthier and live longer. This quality of knowing how to be positive is something found in every longevity society.
  9. You can get unexpected benefits! – I have been able to go on tours of gov’t buildings that most people don’t get to see. I have been to concerts, shows, sports games, been given thoughtful gifts, hugs, projects, free meals, swag… You name it. All because I was nice and friendly. No one will go out of their way for you, if you don’t put yourself out there.

I was acknowledged yesterday by the department for being the most outgoing person in my department. So, it’s official friends — I can really make friends with a rock. Meet Sam…


The Silver Fox


14 years ago today – I was in Vegas marrying my Silver Fox! The best and luckiest day of my life…

Back Squat at ya!


Oh it was a backsquat kinda day. I tweaked my shoulder/neck yesterday doing the press so I was very happy to hear that we were not going heavy with the back squats. I actually like this lift — it puts my broad shoulders and strong legs to good use!

33lb barbell
10 deadlifts
10 hang cleans
10 press
10 good mornings
10 back squats



Back Squat
12 Sets of 3 reps each (aim for 75% of bodyweight)


Tabata Push Ups (least amt of reps =7)

I did 115# and I gotta tell you – it was an odd feeling going so light for this many sets. I sure hope it was worth it.

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