Lower body lovin
21 May 2012 Leave a Comment
in Journal, Video, WOD Tags: Back Squat, GHD, Lunges, Run, Toe to Bar, Video
Wowza. Hit a great workout today. Either I’m going to be super sore tomorrow or Wednesday it’s all going to hit me. Normally I get sore 2 days after but ever since I got done I’ve continued to get more sore.
I hit my old back squat 1 rep max (from a month ago) for 2 reps today. Only 180# (all time max was a bit higher) but I feel good about it. I started back at ground zero with all my lifts. I will not accept bad form to even happen when I lift. I stay at about 95% for what feels to be a true max. I will save the 100% for competition lifts, since 100% usually does not mean 100% perfect technique. I seem to break records faster this way and improve my technique tenfold. Motivation!
Regionals in a nutshell
21 May 2012 Leave a Comment
in Journal Tags: Bacon, Chocolate, CrossFit Games, Drinks, Food, Matt, Tim
Well… one of the most exciting weekends of the year is over! What a great weekend it was. We went to McCook, Il to watch Tim and several other CrossFitters compete in the CrossFit Games Regionals. We went up on Thursday night with mister Matthew Bryant (<– follow his blog!) to prepare for Friday, Saturday and Sunday. Here are some photos from our trip:
I had to buy some things to help cheer… I got too excited when Tim was up for “Diane” and broke my big clapping hand. 
We went to Prasino for dinner. GREAT (and green) food!
Organic Jasmine Lemontini!
Avocado Lobster appetizer…. a tiny ($16) piece of heaven!
My salad. Tasty. Fresh. Crisp. Mmm.
I love my boys.
Becky brought me a surprise… bacon dark chocolate! I know what I am opening up for dessert tonight! YUM-O!
Isn’t he cute? 
Shrimp kabob and salad from a Mediterranean grill
Got the itch to WOD so a group of us went outside for a run/burpee/air squat WOD. Sharp grass = painful skin!
Prasino again for dinner on Saturday. Don’t remember the name of this cocktail but it tasted like Christmas!
I asked for a Captain and diet coke- nope. They had “organic cola” they could use instead.
Delish dinner besides that red pepper. VERY hot!
Great trip with great people. Can’t wait for next year (hopefully I’ll be blogging from the competitor’s view)!
Andiamo! Let’s go!
18 May 2012 Leave a Comment
in Journal Tags: Cafe Andiamo, Raggie
I made it over to Andiamo for lunch and picked up three items off of the new menu for Tim and I. Check it out!
Avacado Tuna Wraps….MMMMMMMMMMM
Blackened Salmon Salad- very refreshing an healthy! Gotta get those Omegas!
Meatza meatza! Do I need to say more?
A photo of my bebe. I was watering the flowers and didn’t realize she was under them! Oops!
1 is consecutive, right? 
Hungry and happy
14 May 2012 1 Comment
in Clothing Review, Journal Tags: Lululemon, Product Review, Restaurant
I just finished preparing “Tim’s feast #6″ and am sitting here thinking about how good my breakfast on Saturday sounds. MMM. Caroline and I went to Flat Top Grill where you can customize your own omelet. YUM! WHY don’t we have one of these in Springfield?!
Today I had an appointment in St. Louis for Structural Integration. I have to wear shorts to the appointment and I decided to look ONE MORE time for my missing Lululemon shorts. They are my favorite and have been gone for a few weeks! So sad. I finally found them! Yay! I have been wanting to write about these. These are GREAT CrossFit shorts. Built in undies, slim zipper pocket in the back, front pocket on the waistband, slits in the sides, and stretchy, soft material. They fit really well and don’t give me love handles. They are called the Turbo Run Short. Today I bought some more shorts from their store while in STL. I will post about them after I wear them. Ladies, I know these seem pricey, but from how much I missed them while I couldn’t find them I KNOW they are worth the money.
That’s all for now. Peace out brown cow.
It’s the little things in life…
11 May 2012 2 Comments
in Journal Tags: Carl Paoli, Cheat, Cupcakes, Nails, Socks, Wayne Dyer
What a good week this has been! It gets even better because tonight I get to hang with my sisters!
One of Tim’s clients travels to Amsterdam and to other foreign countries to visit his husband. He always gets us socks when he goes. This time I got some sparkly toe socks! I love them. I think I might have the most eclectic sock collections around!
I wrote on Carl Paoli’s wall about the muscle up and he responded! He is pretty famous in the CF world so it made me feel good that he actually even saw the message. Great guy. Great coach.
One of our clients, Joshua, brought me some ohmygoshthisissogoodicantthinkstraight “muscle up cupcakes” today. So nice of him! He is in culinary school and will be making a cake for our upcoming party. He is an inspiration- quit his job as a lawyer to follow his passion. He will be successful with this, I know it! With that much heart into it there’s no way he won’t be.
I finally got my nails shellaced! Pretty summer color. Only $3 since I had a student do it. Couldn’t pass that up!
Quote to finish…
A dream come true!
10 May 2012 Leave a Comment
in Journal Tags: Bernie, Carl Paoli, Gymnastics, Jack, Mobility, Muscle Up, Raggie
YAAAYYY!!!!!!!
I DID IT! I can finally do muscle-ups! The coolest thing: Jett got it on video! Thank you! Thanks for making me try another one and thanks to the people in the gym for screaming at me!
Ahhhhh. :} Pleasure. :} I think (like Carl Paoli told us) it is mostly motor control. I think by practicing the drills he gave us that my body figured out when to fire correctly. I didn’t try anything much different when I got it, I just felt like my body did it on its own. Here is part of the drill work Carl gave us that helped me a ton (below)… I have tried it before but I think it took having a coach there in person to really instruct me. I am so elated that this helped because now I want everyone to get one… they are actually not that difficult strength-wise, just technique-wise, which means (in my mind) easier to improve!
Another thing that is AWESOME. No false grip! Saves me bloody wrists (sounds like a pirate) and waking up in pain (seriously). Now I just get bruises on my forearms. Hmm.
Okay. I’ll stop. Too much excitement going on.
I did the first ever REAL mobility session on Tim (normally I’ll do one or two things for him at home- not a full session). I think KStar needs to invent some mobilitydiapers. Take a look at my tools used on Tim:
That’s even missing other things such as stretch bands, pvc, double lacrosse balls and ME. Haha. Did I just call myself a tool?
As you know I love my pets. So of course I have to share pictures and videos of them. I had some clean laundry sitting out to be put away and found him curled up snoozing. I wish I had a bed like that!
Check out Bernie and Raggie playing tug-of-war.
That’s it. Peace!
Tim’s feast #5!
07 May 2012 1 Comment
Here was our dinner tonight: roasted brussels sprouts, chicken with onion and mushrooms with a reduction sauce and a breakfast square.
Start of breakfast square: little bit of ground sausage (ew pigs), peppers, carrots, scallions, and sweet potatoes.
While that was cooking I scrambled a dozen eggs with 1/3 cup coconut milk (and salt, pepper and garlic). I poured the veggie/sausage mixture into a casserole dish then topped it with the egg mix. I baked it at 350 until it was firm.
For the chicken, saute onions and mushrooms, add in chicken. Cook until lots of brown bits are on the bottom of the pan. Add a splash of wine and enough broth to cover bottom of pan. Scrape up brown bits and mix with chicken. MMMMM. So tasty!
Brussels sprouts + mixture from food processor: pecans, garlic, pepper, salt, and raisins (yes!) + coconut oil = inhaling my food!
I needed another dish so I am making a stew (beef, broth, turnips, carrots, onion, and garlic).
Can’t wait to check on it in the morning! It smells hearty!
Fun memories!
07 May 2012 1 Comment
in Journal Tags: Bernie, Mom, Raggie, Tim
This past weekend was my Mom’s birthday so we had a little mom-daughter session doing fun things like nails, eating and shopping for things for our gardens. We both kept the food clean! Heck if it was my birthday I would have at least one thing bad in there! But no, Mama Mo likes it clean!
Oh I just love him…
and them.
I was exhausted from the week so we decided to just go to dinner and play in the park for our ‘night out’. Hah. It’s so much fun to use your CrossFit skills while playing in the park!
Everyone must go to Washington Park and try this teeter-totter thing. So fun!
Tim’s feast #4 recipes
07 May 2012 Leave a Comment
in Food Tags: Bacon, Beef, Rainbow Chard, Recipes, Spaghetti Squash, Spinach, Sweet Potato
Last week I made Tim’s meals for the 4th week (old post here) and apologize for not getting the recipes out until now! This past week/month have been unusually busy.
I was short on time, so I made do with what I could. I tossed green beans in coconut oil, salt, pepper, and garlic and roasted them in the oven at 350 for about 40 minutes.
I also bought two big bunches of some fresh rainbow chard and sauteed it with some bacon. What isn’t good with bacon?
I also picked up ingredients for a quick spaghetti squash meal. Spaghetti squash, fresh basil, tomatoes, onions, tomato paste, and ground beef (organic grass fed). MMM.
Lastly I made a breakfast meal: Spinach Sweet Potato Egg Nests. MMMMM. I added in bacon to the top that I had leftover from my chard. These were great and super healthy. I feel like sweet potatoes make me strong and spinach… well…
I oughta busk you right in the mush!
Andiamo taste test dos!
06 May 2012 Leave a Comment
in Journal Tags: Cafe Andiamo, Paleo
We got to try the second part to the paleo menu that Cafe Andiamo will be adding the their menus MAY 14! Mark your calendar because this food was not only super healthy but unbelievably delicious!
We saw a crazy little animal running around outside while waiting for our food!
Miss Emily pulled out Mari’s tooth! Yay for the tooth fairy tonight!
Such a fun night!
The food was GREAT. I highly suggest giving it a try!
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