Hello October + Delta Labs Sample Giveaway :)

Hey y'all! Can you believe it's October already? I swear life seems to be FLYING by lately! Let's chat what's going on in life and some goals I need you to help hold me accountable for!

Life! Life is FABULOUS right now! Have I told you that lately? I am seriously the happiest I have been in a very LONG time.  I have made a lot of personal changes since end of May/early June and I am reminded more and more every day how I definitely took the right path for me. School is fabulous - even with all the changes.  It's more work and planning, but I am really loving it.  I have great munchkins, as I always do. I'm a little homesick right now.  It always comes and goes in phases.  This is the first September and October that I'm not making a trip home.  We are doing the Princess's birthday in November this year, so I will be home twice then!

CrossFit. Yo, CrossFit is kicking ass right now.  Pardon the language but seriously...if you don't follow me on twitter or instagram you may not know that I hit a HUGE personal PR...

100# Snatch...did it! Triple Digit baby!! I also hit a new OHS PR....95# for 3 reps.....

Then added 10# and hit 110# baby!!! I still can't believe it!

 

It's been awesome month of CrossFit stuff for me, but I want to do more and I need help. Here is what I know -- sometimes I get overwhelmed.  I don't know how to figure it all out.  I need mobility help and mobility WOD is one of my goal for October. I want to learn more about it and figure it out and how to better use it.  I also want to incorporate 2-3 Gymnasty WODs in a week. Plus I want to really clean up my nutrition - strict Paleo Sunday - Friday night.  Gives me Friday nights and Saturdays to relax some. So, there is the three main goals:

 1. Adding Mobility work into the week - 4-5xWeek for at least 45mins/1hour.

 2. Adding 2-3 Gymnasty WODs a week - Tuesday and Thursday nights with Nilda and maybe another day!

 3. Food - No going out or alcohol during the week --  strict Primal instead of Paleo as I want some cheese and greek yogurt sometimes.

 

Last but not least, I'm getting back to running!! I'm starting this week - a track night/speed session with my girl Kelly from the box, plus Aspire Run club on Sunday mornings and one decent run a week! What's your goals for October? I promised some people to talk more about my running/CrossFit schedule...it's coming :)

 

Last - as you all know I am an ambassador for Delta Labs and I have 5 samples from Delta Labs - the Hair, Skin & Nails -- who wants to try it? I've been taking it for about two weeks and I love it! Leave me a comment below and tell me what are your goals for October! I'll pick 5 random winners :)

 

Also - Delta Labs is donating 10% of ALL proceeds this month to #BreastCancer -- check out the information in this video from Bex!

 

 

~xo

M

 

Back To Aspire Love



Me & Peanut

Hello Loves! Happy Saturday! I'm finally getting into the groove of school, training, studying, and life, so hopefully back to semi-regular scheduled blogging!! The weekend after Labor Day aka the awesome California trip for Dumbo Double Dare (which you can read about a short thoughts here) was BUSY! I had made plans to keep the Peanut all weekend + had a school BBQ and CrossFit BBQ Saturday and run club fun Sunday.  I took the Peanut with me to everything - she's good like that. She spent about 6 hours in the pool on Saturday and two hours on Sunday. I LOVE that little girl - she's such a joy to have around and take care of! The school BBQ was fun - at my work BFF Nicolella's house.  Her dogs are AWESOME - seriously, they dive into the pool and swim to the bottom to get the ball - how cool is that? Peanut and I thought it was super cool - wonder if Scarlet would jump in?!?

Got to the Aspire BBQ late, but my bestie Jilly was there! I got to see her and her hubs, Tommy.  I LOVE love LOVE them! Seriously, would be lost without them. As always, I had a good time with my Aspire crew.  Didn't really talk to a lot of people.  Peanut and I didn't get there till late, so most people were in conversation.  I got to talk with TLyn and Kelly a lot, so that was good! Relaxed by Sandy's fire pit.  I love her backyard/house - so relaxing and makes me feel like I'm home.  It was a LONG day for both Peanut and myself.

Sunday started with Aspire Run Club........

I love my Sunday runs with the crew.  Our turnouts have been growing steadily and I love it.  Jess has even started coming.  She is brand new to running, and we all know how much I love working with new runners.  Ev comes too now! Such a good group.  The boy I have been hanging out with is in the picture too...but no disclosure on that...yet ;) After Run Club I also stayed and did some clean work with Caitlyn.

Got a new Clean and Jerk PR at 130#!



Kelly, Me, Coach Alycia

September 11th brought about the 9/11 Hero WOD - that thing was something different.  I really had to push myself.  I've been having some issues on my right shoulder, so it was a lot on my shoulder, but I did it.  We, as CrossFitters, do this to pay our respect and show we remember and value the lives lost.  There was NO way I was giving up! Took about 42 minutes, but it was done.  I did 95# for the lifts and 24" for the box jumps!





Aspire's Teams & Coaches

Last weekend we had a fundraiser competition - Beat The Streets - for Steve's Club. Aspire had a good turn out, as always!


Me & JC

I LOVE the thought of Steve's Club and really want to get involved - such a good thing and...some of my students are even in it...



Jake & Nilda - teammates

TLyn, Me, Nilda

I had a great time, as always.  I love doing CrossFit stuff, especially with my CrossFit crew.  It was good to see JC - one of my students from last year, and glad he has found Steve's Club.  Was good to hear how hard he has to work to get to the box to train and to keep his grades up.  Will have to check in on him! Had fun with my girls...and cheering on the other teams, from our box and others.

Team Snatchtastic - Jamie & me

I was lucky enough to pair with Jamie.  She's the best.  This lady is seriously AMAZING! When everything went down with my ankle, she was there when it happened and held my hand, she helped me with the girls before I took them to TN, she took me to and from the gym. Not to mention she is a BEAST! She got 1st in her last competition because she completed like 21 deadlifts in a min - I wanna say at like 175 or something too - amazing!

We had fun! At least I did.  I was the second to last heat, so I got to watch everything go down.  Lots of handsome CrossFit guys to check out ;)

As always, this past Sunday started with Aspire Run Club. It's just becoming a normality at this point haha!

 

This week has been good - Back To School Night at school and we got treated to sweet new cups from  our administration! Love them! I am so blessed to have a job I love so much.  I've taken a lot of time off this week, but yesterday I went and played with my snatch to see how my shoulder was feeling.  I do have my FIRST EVER Olympic Lifting Competition coming up...and....

I hit my FIRST EVER TRIPLE DIGIT SNATCH!! 100#!! Can you tell be the end of the video how excited I was?!? Even with my broken ankle this year, I've made most of my goals already - and just keep updating them!! CrossFit has changed my life! Can't wait to get my L1 here soon and start changing other people's lives!

 

Train Smart - Lift Heavy - Eat Clean :)

 

~xx

M

Finally...Dumbo Double Dare Racecation...Part 1

Hello Loves! Long time, no post.  Sorry for the delay.  Summer went SO fast and I felt like I never posted (too much actually living life and going non-stop) and now school is back in session.  I am LOVING being back at school.  I know I love what I do, but it's great when the very first day you are reminded of it :)

Let's talk California and my favorite stuff - running, WODing and DISNEY!!!

I started my trip on Thursday the 29th.  I flew from Philly to San Diego and Mama Dukes flew in from Nashville. When we got in we headed down to Chula Vista and picked up my God Mom. We grabbed lunch and caught up.  I then headed to CrossFit Invictus. Holy amazing WOD. We started with a fun game of musical medballs - like musical chairs - it was really fun.  I got to hop into their OLY section of the class - some drop snatches which I had not done before.  Got some great tips  and loved every minute.  Then we had a partner WOD - my partner was fabulous - 7 rounds - 7 push press and 7 T2B.  Remember I just really got my T2B so was scared I wouldn't be able to get them.  I got most of them and were close on the others. Then we had to go around the block holding a 25# plate above our head. BRUTAL. Totally needed it! Got Nick, Nilda and I a shirt.

Mama and I stayed at the Marriott Marquis in downtown San Diego. It was an amazing hotel with fabulous view. I definitely grab a quick shot from our room.  I LOVE San Diego - I forget how beautiful it is there.  I definitely want to go back for a vacay to San Diego and crash here again.  The pool look fabulous - and there was a CrossFit L1 seminar that started the day I left....fail for missing that! Anyways, I grabbed a quick shower....and my God Sisters Jennifer and Anna came to get me....
We started at The Blind Burro.  We got a craft of Sangria and I filled them in on life.  I haven't seen them since Anna and Nick got married. It was great to catch up and just be around people who aren't necessarily family, but might as well be family. Jenn use to babysit me when we lived out there and I was little.  Mom always says I reminded her of Jenn. After hanging with her, we totally are so much alike...I love it! We had some good food - seriously, it was really good!!

After Blind Burro Anna took us to Altitude. It had amazing views of the city and of Petco Park. We just chatted and hung out.  I had an amazing time and it was JUST what I needed. Part two is coming up tomorrow...lots of running and adventures with Mama and God-mom :)

12 Week Update....Guess What I Did?

Hello Loves! Hope you're having a fabulous week!! After last weekend, I'm still having a great week! Monday night I went to the Phillies game with my girl Allie! We went late that way we could get our WOD on first. I'm glad we decided to WOD first...I needed it.

We started an OLY series we will be doing on Monday - snatch work. 2x2 at 60,65,70,75 & 80% of your 1RM.  I have no idea what mine is so I just worked in with my girl Nilda who was doing it based off 100# 1RM. Seemed to work well. I got all the lifts in and felt good. The video shoes the first two of 75# and the first two at 80#.

We also did some back squat work.  Coach worked in with me since she is recovering and so am I.  I actually got up to 155# for 3, which you can see in the video.  Knees came in and it was HEAVY, but ankle and hip felt pretty good.

I'm slowly getting these numbers back up.  After this our metcon of 5 rounds of 5 pull-ups, 10 front squats at 65 and 15 WB kicked my butt haha!

I think I was able to get all this done because I came to class from physical therapy. Either way, I'm happy with how I'm coming back.

Tuesday I ended up not working out.  Unplanned rest day, but I'm sure my body was ok with it. I technically did 4 on, 1 off, 3 on 1 off so I am ok with it.  I was too busy running around getting stuff done. I had to take the girls to the groomer, went and put money down for the deposit for my new apartment (which I can't WAIT to move into), got an adjustment at the chiro (bonus of seeing my old CrossFit gymnastic coach and friend Jordanna) and then had to pick the girls up.  I did not get home in time to go WOD, but it's ok.  Sometimes life happens and you just make do.

Katie drinking soup! ha

However I did get to go have dinner with T and Katie (who is the girl I'm working with this summer at the camp). It was fun to just catch up and talk with them.  I am enjoying getting to know Katie better.  She is a blast to work with and we seem to get along really well.  Her and her BF are buying a house so we have both been talking about having a girls night in our new places :)

Yesterday marked my 12 week date since I broke my ankle on the rope. Now little back story - I wasn't doing anything cool. I've never in my life been able to climb a rope nor did I ever think I would. I was standing on a box and holding onto the rope for as long as I could (maybe 5 seconds) and then would step back on to the box, rest and try again.  As I came off the box, I stepped on the tail and broke my ankle. Silly right? Bring on my 12 week date...

It started with a 6:30 am WOD of deadlift - PRed at 185 for three and then a metcon of 4 deadlifts at 120, 8 burpees and 12 wallballs - AMRAP in 12 minutes - I got 5 rounds and into the wallballs of the 6th.  Then I went to PT. After PT I ran some errands then went to the pool for work till 6.  After work I headed back to the box.  I wanted to try and climb the rope.  Guess what I did?!? I climbed the rope!! It was SO cool.  I got nervous half way up and came down, but it's a start and that's more then I've ever been able to do!!! You can see the video and how excited I was. For some folks I know this is a walk in the park, but for me it means more then a lot of people will get.  That is the EXACT rope that 12 weeks ago I couldn't even hold myself up for more then 5 seconds.  That is the EXACT rope I broke my ankle on.  That is the EXACT rope that was a blessing in disguise.  Breaking my ankle was a major blessing.  I got to grow a lot as an athlete and person.  I learned how to ask for help and know that it is ok sometimes to just ask people for help.  I also really got to focus on how weak my upper body and core were.  It has been an amazing journey.

 

Hope you're week has been good! Anything cool going on for you?

 

PS anyone working the CrossFit Games? If so, want a roomie? I've been offered a spot but don't have a roomie and can't afford a room solo...whomp whomp :(

 

~xoxo

M

Awesome Weekend + Fitness Recap

Hello my loves!! How are y'all? Doing fabulous here. Had my first four days in a row since my break at CrossFit last week, had two nights out this weekend with loves and my first run club back!! I started the weekend with Physical Therapy. Got some schedule planning done while there. Seems like I can't get on top of my summer schedule yet. Between camp, CrossFit, extra training and trying to get running back up and going.

Life is good. I'm lucky. I'm loving this summer job at Barclay Farms Swim Club. The kids are cute. Big change from middle school and Camden haha.
 

Fitness Recap
Monday - CrossFit - Lynn was brutal
Tuesday - CrossFit - power snatch work plus metcon of wallballs burpees and power snatch - my arms were dying from Monday and between that and today I was dead after haha
Wednesday - CrossFit + OLY class - hexbar deadlift - PR at 200#s!!! I was SO excited!! Now for a reg deadlift! Then skipped the metcon and went to OLY and did power snatch and power clean + push press.

Thursday - Fourth of July - CrossFit - Hero WOD - we did Lumberjack 20 in honor of the Fort Hood guys 



Me & Caden after Hope WOD

That WOD kicked my butt. It was my first four in a row since the break and it was brutal. After this WOD I laid on my living room floor and slept for 3 hours haha.


Friday - Rest Day

Saturday - CrossFit - went to 856 with AC and did CrossFit for Hope WOD! It was a good time.

Sunday - My first Run Club back! Was brutal and hard but ankle/hip felt good! First official training run for #DumboDoubleDare - Can't wait! Goal is just to finish!

It was a great week of WODing. Couple PRs and lots of really pushing through. Plus back to OLY class and run club!!

Went out Thursday (after I woke up from y Lumberjack 20 nap haha) to Ry & AC's to grill and hang. I love them. Plus Rachel and Chris were there. After us girls went to Dan & Andrew's and hung out for a little bit!! 

Friday I went out with JJ and her friends to North Shore Beach Club in Phily

Saturday - went to Sandy's house for some relax time then some of the box crew went to Philly for a birthday surprise for my box buddy Erik - his GF put everything together. UFC + Dave&Busters = awesome evening!

What a rare weekend for me -- all that going out! Much needed. Had a blast! I also think I found a place to live! Hopefully will find out more today!! I feel like a lot is going on and at the same time nothing haha.

How was your weekend? Anything fun?
~xoxo
Melissa 

My Passion is....

Hello Loves! Happy Hump Day! Only two more days till I'm in CALI to see my DA! I can't wait!! Today marks Day 3 for Joi's Mini Blog Challenge. I missed Day 1, but you can see Day 2 here.  Today we are to write about our passion....I have a bunch of them but I feel as though a lot of folks want more information on CrossFit -- and I clearly have a passion for that :)

I'll discuss terms, why I started, why I think you should try it and what's next for my CrossFit life :)

First, lets cover some basics -- we have certain terms (I'll only cover the three main ones):

• Box - this is our "gym"...it's where we train. Most boxes were started in old garages or warehouses so you can get the term quickly from that
  
  
• WOD - Workout of the Day -- these can be set up a little different depending on the box - we do skill work, OLY work, Strength then our metcon and some times an after party of extra skill
  
• AMRAP -- As Many Rounds As Possible -- basically get as much work done as you can in a certain amount of time

 

Those are the three main ones you should know about. Our WODs are typically for time or AMRAPs. It is fabulous! Now - why did I start CrossFitting?!? Hmmmm good question. I honestly don't remember what started it for me.  I remember google'ing boxes in my area and found CrossFit Aspire.  I contacted Alycia for my first free class. I went and died....Justin came over, eating something out of a bowl and as I laid dying on the ground said "This is what we do everyday - welcome to CrossFit". I went home and was HOOKED! This week marks my One Year CrossFit Anniversary!

 

There are 9 Foundational Movements --> (back squat was 8 weeks ago due to broken ankle so will be lower now)

Clean - 6/22/12 1x2 @85 -- 12/18/12 1x3 @115

Back Squat - 5/29/12 1x5 @115 -- 3/11/13 3x6 @150

Front Squat - 9/10/12 1x3 @105 -- 3/13/13 1x3 @135

OHS -- this we don't really just do - it's typically with something - I got 80 two weeks before break

Push Press - 7/18/12 1x3 @80 -- 3/2/13 1x3 @115

Press (aka should press or strict press) - 6/19/12 1x3 @70 -- 5/1/13 3x6 @ 70

Jerk - 10/25/12 1x3 @ 95 -- 5/13/13 8x3 @ 95

Deadlift - 5/19/12 1x5 @ 115 -- with broken ankle fresh out of boot 4/25/13 (my bday) 3x3 @155

Sumo Deadlift High Pull - I've only done this with KB - I know I've gone up haha

 

I've done well.  I have a LONG way to go, but it's all about the progress.  In my opinion that is the beauty of CrossFit. There really isn't an end goal...it's all about making forward progress and always chasing something new. You won't PR every time, and some days you won't be able to hit your last PR that day.  You will go on, and you will be better.  If we PR'ed EVERY time, would it still be challenging? Even over the last 9 weeks (yes, 9 weeks ago today I broke my ankle coming down off the rope/box combo I was working with) I have PR'ed and improved. Even the 5 weeks of unweighted annoyance, I made progress.  If you want it, it is there for you to take!

 

Now why should you do it? That's easy.  The barbell will change your life.  The community will become like a second family to you. The life will take you over.  You'll want to do more, not just at the box, but in your life. I promise you, it is worth it.  No, it's not for everyone and I get that.  But I bet 95% of y'all would be changed by it.  Expensive...yes. A BIG commitment...yes. But most importantly....LIFE CHANGING....HELL YES!

 

 

 

 

Now fun news and a BIG announcement.  I have decided to get my CrossFit Level 1 certification.  I will be doing it either in June or July. DO I have a lot of room to improve, yes.  Can I do all the movements yet, NO. I can't do a pull up without assistance, I can't do toes-to-bar or muscle ups (I could go on with other stuff to but you get it). But I can explain the movements and break things down.  I love coaching. I love working with people. Most importantly, I LOVE CrossFit.  I want to share my PASSION with others :)

 

 

What's your passion? Have your tried CrossFit?

~xx

M



Back to Skull Crushers ;)

We made it ya'll -- it's THURSDAY! Woot Woot! For some reason (I think because I'm getting use to being going all the time on my crutches vs spring break where I didn't really do anything) this week has seemed to go one FOREVER!! Tuesday was the hardest day.  It was MISERABLY hot and my classroom's ac is broke so...yea, my booth was extremely sweaty. It was hot yesterday too, but at least I know my mini-me aka Princess got to go outside and enjoy it! SIL posted this pic. I just love that little girl SO much! Her and my Tank! They are keys to my heart!

I did go and get my WOD on yesterday.  Jamie picked me up after I got home from school - she was actually there when I got there. Have I told you before how much I love the folks from my box? They are just fabulous and so supportive right now! Anyways, the workout to the right is what I did yesterday. I go my first band assisted strict pull-up!! I was SUPER pumped about that! I got 3 of them for each of the first three sets.  I tried to do them on the fourth, but couldn't.  When I was done with the rest, I got 2 more to show the crew I could do them!! It's kind of fun right now - writing my own workouts, with DA's help of course. I mean he knows more about training and how to pair things better then anyone I know.  I say I'm going to do x, y,z and he says ok or no do this instead of x.  It definitely helps! Love that man :) Fun doing stuff like this too -- change of pace from CF so at least I'm not bored :)

Know what else rocks? That everyone at the gym is ok with helping me out, going to get my DBs or setting up my pull-up box or getting me weights or spotting me...I think you get it.  They all are totally on board with helping me get what I need to done! I love that! Do you also see me new sweet #SweatPink tank? I LOVE it! It is SO comfy and I LOVE that I get to ROCK my #SweatPink crew!

If you read my post yesterday, you saw that my ankle was SUPER swollen.  Guess what? Same deal yesterday.  To the point I can't move my toes because they are so swollen. So yesterday - after my pull-ups, I laid on the ground with my foot on the bench.  Then Allie drove me home - she stayed and helped me ice! Nick came over too! We watched the Phillies game and then Duck Dynasty - I love that show! This is how I laid - and watched T.V. upside down haha!

How was your Hump Day?

~xoxo
M


PS Whole30 Day 3 is in the books -- I sucked at pictures yesterday but still the same mix of stuff from Day 1 & Day 2 -- Breakfast - 1 hard boiled egg, 2 chicken fingers and a banana. Lunch - meatballs and Creamy Kale. Snack - hard boiled egg and apple. Dinner - chicken fingers and cream spaghetti squash.!