good wods

Take Care of your Health Now!


Halloween1418202_10151743422228741_650728766_nLast night, we did our annual pumpkin carving as a family around the kitchen table for Halloween. It’s so funny to see the different personalities that come through as we create our masterpieces. This year I decided to do a CrossFit theme – and created a Strict Shoulder Press image! I think it came out pretty awesome!

HB has also been asking for me to find some new recipes for dinner since I seem to always make the same stuff – night after night. So last night I found this one from Paleo Porn: CHIPOTLE PALEO CHICKEN THIGHS. I didn’t have the green beans she mentions but did roast the garlic alongside the chicken and let me tell you – it was so good! I used boneless chicken thighs and from the looks of the picture included, she used thighs with skin which would have been yummy too.

I paired it with some carrots and a sweet potato – I was really happy with the outcome and the kids ate it with no complaints! I loved how easy preparing the chicken was and since I used foil on top of the pan, clean up was pretty easy too. Win/Win in my book.

Paleo Porn: Chicken Thighs

I mentioned before that I am trying to really surround myself with positive people more. Trying to find out what makes them tick, seeing what I can learn from them. Doing this is very much stepping outside of my comfort zone in some cases because I am setting up appointments with people that I have only know casually. Yesterday I met with a CEO of an up and coming company to find out more about what he’s doing and ask for some advice. As awkward as it was – something my sister mentioned to me the other day really helped me – She said something to the effect of “You have nothing to lose. You are no worse for wear after you ask or reach out to someone.”  She is looking for job opportunities and decided to just start following up with people even if she doesn’t know them because in the end, the worst that can happen is that no opportunity arises –and she is really no worse off than before. So why not. It’s back to the meaning behind Why Not You?

We are caught up in the What Ifs and the Fear behind doing something that makes us uncomfortable –but in the end, for the most part, the choices we have to make are not life and death situations. You may end up looking like a fool or it not working out — either side of the coin isn’t that bad. So Why Not?

Last night, I came across this story shared by CrossFit Eternal:Training through illness and injury that I think is so important to share. Short story: A CrossFitter is battling a MRSA infection that developed after an appendectomy and what he discovers as he recovers from a pretty grueling, serious situation is that being physically fit and nutritionally balanced before this battle is what has helped him recover faster and smoother than so many others around him.

In my mind, the most important point he shares is:

If you wait until you NEED to be fit, you’ve waited too long.

Kurt learned very quickly during his hospital stay that he wasn’t the “average” patient. There were others who had similar surgeries who were not faring as well. His overall level of fitness was helping him to get better faster and stronger sooner. Clean Paleo(ish) eating and working out on a regular basis help to make him strong both physically and emotionally. And when you’re really sick and/or really injured, all those things (physical/emotional/spiritual) come together and are deeply affected. Therefore, if you’ve built a strong foundation during your “good” years, then you will draw on what you know when you are hit with illness or injury. As CrossFitters, you know how to suffer. You know how to endure. And you know how to maintain a positive attitude when you are suffering.

So many people all the time – say oh I will start focusing on my health when I lose xx pounds or they just wait for a ‘sign’. The problem is that when that sign comes, that is usually when you need the strength, physically and mentally, the most and it’s almost too late.

One of my driving forces in my ongoing fitness focus is that I don’t want to be one of those women that ages and becomes immobile — unable to take care of myself. I want to be moving and jumping around until I am six feet under. We all sit on our asses way too much — and then complain about how bad our health insurance is and how it won’t cover this or that. While that is all true –we need to start taking care of ourselves NOW so that we don’t need to put all that crap in our bodies to help us function.  I am not against better living through chemistry – trust me. Sometimes – you can do all the right things, but genetics or lifestyle can’t be helped. But – you see people with bad hips, bad back, obesity related issues and all of those can in most cases be addressed with some physical fitness and proper nutrition.

None of us have any real excuse not too! It’s 4% of your day – one hour to go for a walk, join a gym, take a CrossFit class, Zumba, Yoga – WHATEVER it is.

Kurt, the athlete in the story above, didn’t ever expect to have to battle MRSA. He was doing all the right things and because of that — he is recovering better than most. Don’t wait until it’s too late. 

Here’s the video of Kurt’s Story:

Workout: FRAN 

The More You Know, The More Forward You Can Go


steph_oct2013A friend of mine sent me an email this morning with a paragraph that I didn’t recognize but thought wow, that was well said. Guess what? I wrote it! I don’t even recognize my own writing.

Some days it just flows out of me. Which reminds me of something I read that Tom Clancy once said when asked about writing:

I tell them you learn to write the same way you learn to play golf,” he said. “You do it, and keep doing it until you get it right. A lot of people think something mystical happens to you, that maybe the muse kisses you on the ear. But writing isn’t divinely inspired — it’s hard work.” – Tom Clancy

R.I.P. Mr Clancy – your words and inspiration will live on.


Lots of good reads yesterday that I am sharing. It’s all about moving forward and getting better each and every day. The more you know, the more you can improve.

  • What We Eat Affects Everything How men and women digest differently, diet changes our skin, and gluten remains mysterious: A forward-thinking gastroenterologist on eating one’s way to “gutbliss”.

A really interesting read — and aligns a lot with what I have discovered the past few years changing my own diet up. I know how my skin responds to certain types of foods – too much dairy, my eczema comes back. Gluten causes my stomach to bloat, fatigue and crankiness and acne. I can go on and on about how I feel after eating certain foods but will spare you the details…. 

  • Power Supply is a Paleo/Vegetarian Meal Delivery company I do some side work for. Great owners, great service. They posted info about a sleep app that can help you understand your sleep habits using your iPhone: Getting your sleep on

I downloaded the app and started using it last night. Let’s see how well I snooze. Sleep is a huge component of being fit and healthy and quite frankly, I love it. Any improvements I can make to get more benefits to my waking hours, I’m in! 

I am so sensitive to this issue, so please read about what you can do to help shape your daughter’s body image perception. I am definitely not perfect and do sometimes mention my weight or share out loud my thoughts about others. I do really try to monitor that though because I know personally how it will shape how my HB thinks about herself and has lasting ramifications.

“Zero talk about dieting, zero talk about weight,” she said. “Zero comments not only about your daughter’s weight, obviously, but zero talk about your weight and even other people’s weight.”

Bench 5×5 103#

7 Rounds 2mins/round

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

remaining time: TGUs

Jump and a Net will Appear


Recently someone told me jump and a net will appear — and I have really taken that to heart. In many decisions I have made to help improve things in my life. I decided to get serious about things that just weren’t working out for me and instead of doing what I always do -put up with it and move on, I decided to say Nope. Enough is enough. And the last few weeks, has proven that it is indeed true — Jump and a Net Will Appear. I just feel better, more refreshed and good things are happening all around me.



And it’s nothing earth shattering to share either –just good vibes, a better outlook and I just feel better.  There is a lot to be said about just changing perspective and trying something new to help bolster your sense of happiness and get you back on the right track. Ok, enough unicorns and princesses for this morning…

My workout was tough. It’s hot and muggy outside and adding box jumps to a burpee is just not called for. In fact, it’s downright mean.

200m jog
10 Squats
10 Push Ups
4 Instep Lunges
4 Sampson Stretch
10 Squats

18min AMRAP
8 Ring Dips
10 Burpee Box Jumps
100m Farmer’s carry 25# dumbbells
100m Jog
total 4+18+100m

Bench Press Ab Work (Try this one, sometime!)
Lying on back with end of bench above butt, hang on to bench and bring knees into chest, straighten legs and slowly bring them down, pausing at parallel for one sec before repeating. 3 Rounds of 12 Reps.

Embrace Change



Yesterday, I did my second 5K of the season for a great cause –the Joe Cassella Foundation 5K. I didn’t know Joe, but have come to know his wife Gina and she is a very special woman. The gang from CFI Endurance all gathered to run together and it was so fun. It was a great way to bring everyone together to help one of our own. That’s what really matters at the end of the day. Helping one another out and being there for someone when it really matters. I came in 72nd overall in the women’s division and 13th in my age group. There were 272 women running –so top third isn’t too shabby. Again, not my best 5K time but it was better than the Chris4Life one and I did focus more on form than speed. I would never consider myself a runner, but I am sure improving and that’s what counts.

So – for the remainder of May, I am going to try a different approach to my fitness routine and get some different coaching at a different gym. Don’t panic – I think its important to see how other gyms in the area approach CrossFit and I am burnt out, so I am hoping having some different coaches will help me regain some of my mojo when it comes to lifting. I plan on returning to CFI in June — if all goes well, but for now I am attending a local CrossFit gym that just recently opened. Good guys — have a lot of strength training under their belts.

This morning we worked on a bit of strength and then did a mini metcon which was deceptively hard as usual.

200m jog
10 squats
4 sampson stretch
4 instep lunges
10 push ups
10 squats

5×5 Back Squats
Warmup to your 5RM back squat

EMOM for 12mins
4 Burpees
8 KB Swings
10 Sit ups
total rounds 11 hard, yucky rounds!





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