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

 

DumboDoubleDare Racecation Part 3

Finally...last but not least...my last part of my DumboDoubleDare Racecation!! You can see Part 1 and Part 2 if you missed out. So obviously, my Saturday ended fabulous. Dinner with one of my favorite people in the world - My Tony! Always makes me wonder what would have been had we never moved apart from each other. I got home at a decent time and got to bed - half marathon mornings - especially runDisney ones - always have a early start! I was texting my girlfriend Ro all morning to see where she was so we could meet up.  We finally linked up at the corals.  She has not been training fully, and clearly with my broken ankle and not being able to run haha neither had I.  I only had a goal to finish the race and enjoy it.  That was her goal too!! In all my Disney races, I've never stopped at all the stops.  I'm always scared I'll be to slow and get held back.  This time, I did it anyways. I am a HUGE Disney fan so I can honestly say that all the stops made the day so much more fun!

Our first stop was Monsters Inc. I absolutely LOVE Monsters Inc.  Heck I went and saw Monsters U with no child - some people probably thought I was weird....eh' whatever haha :) While we were waiting for Monsters Inc. - because there is always a line for pics, but totally worth it - I was texting Shireen.  Her and Jamie were running the half too... she ended up meeting up with us right after our Aladin picture...which isn't up haha! I just picked a few to put up!

My FAVORITE stop was with the toy soliders from Toy Story.  There was three of them and three of us so....how stinkin cute are we? And totally side note - look how much more I'm leaning out? I've been stuck on the scale but people keep saying I look smaller.  I can't tell, but this picture def helped me see. Always a bonus!

We also stopped and had our picture taken with Darth Vadar. As we were leaving, a storm trooper was walking out.  We were kind of complaining out loud when he charged towards Ro and she got a cool pic.  Then he turned and bolted towards Shireen and I.  I LOVE this pic too!

Of course, we stopped and took pictures in front of the castle and it's super cute! And as a HUGE sports nerd, I thought it was totally cool we got to run (or by that point my ankle was sore so we were walking more so then running haha) Angel Stadium.

 

There was a car club on the back stretch - I love cars so that was really cool.  Some awesome classics and the people were very supporting.  By about mile 11 I was definitely getting tired from lack of running.  My ankle was sore (no more so then I knew it would be) but didn't hurt to bad.  By 12-12.5 my ankle was DONE.  I knew I would finish, but couldn't wait to be off of it. Mama was right at the 13 mile mark and complete changed how I felt.  Just knowing she was there for a race made ALL the difference. I never thought it could make that big of an impact, but it was awesome.  I hope she knows (or she will when she reads this haha) how much it meant. 

I know I've said it before, but CrossFit has changed my life.  There is NO way I would have completed those 19.3 miles Labor Day weekend without it.  For not really running and 6 months prior having broken my ankle, I am STOKED. 


My time stunk, but I had a BLAST, made new friends and finished!!  After the race, we headed back down to San Diego. We grilled out and relaxed for dinner.  I crashed HARD that night! Monday morning I woke up feeling good.  Ankle was sore, but not to bad.  We spent the day with my God Family. Cookout and kids and family - BEST time. I caught a redeye back to Jersey Monday night and went back to work Tuesday morning!  It was a great trip and just what I needed before school started back.  :)

~xx
M

PS there was a L1 seminar at my San Diego hotel that started the day I left...BOO!

DumboDoubleDare Racecation...Part 2

Hello loves! Finally getting around to updating all of y'all on my awesome Disney racecation.  You can find Part 1 here. After an awesome night out with my God-sisters, Friday morning was an early start.  We definetly had a head start since I was still on East Coast time.  Mama and I headed down to Chula Vista to pick up God-Mom then got on our way to Disneyland! They dropped me off at the expo...which if you haven't heard by now, it was a not so hot experience.  I'm not going to complain or whine on here...stuff needs to be changed by next year's event, and I know RunDisney is doing their best to get it done.

God-Mom & Mama

After the expo GodMom, Mama and I went over to the parks. We went to Disneyland. It was SUPER hot. We did some of the smaller rides. The ladies also got themselves those fans...you know that spray you too! Haha they were funny! We rode the train around and did a couple rides.  I made sure to go see the Iron Man exhibit.  Incase you don't know - IRON MAN GEEK! Seriously - total geek out moment there. I left early and headed back to rest. Mama and God-Mom stayed and did some other stuff.

Me, Shireen and Jamie

Saturday morning I woke up and got ready for race time! Ro wasn't going to make the 10K because she did not get her packet in time. I got ready in my sweet new Sparkle Athletic skirt and Raw Threads shirt. Obviously I was nervous about my ankle.  I did not have a goal time or some PR I wanted.  Goal was to finish out the weekend with a healthy ankle and races done.  Thank GOD for Shireen and Jamie.  I meet up with them around mile 2 and they saved me.  I totally held them up, but they were sweet enough to stay with me. By the end of the race, I had two new race friends (both from California, so totally have to get out there for a race haha). We had lots of fun talking and getting to know each other. I really enjoyed their company and help.  For not running more then two miles since before I broke my ankle and it having been six months, I was pumped. Now for the coolest part of my whole trip. I have been running for about five years now - everything from 5Ks to Full Marathons - and I've never had family at a race to cheer me on. I had actually just finished telling my new friends about how my Mama was there to support me.  As we came into the last half mile or so, we came around the corner and Mama was THERE! It honestly MADE MY WHOLE RACE!! I've had friends at races before, which is always awesome, but to actually have Mama there was awesome. We finished the race and I headed back to the hotel.  I grabbed a shower and then had some brunch with Mama & God-Mom at the hotel.  They went to the park and I watched the Buckeyes play and then a nap.

Once I woke up - I headed over to the park and hung out with the ladies. It was super hot again. We just did some shows and a ride or two.  Nothing major. (My recaps aren't uber fun huh? haha) It was a fun day, but I was scared to be on my ankle too much.  I really want to go back and have more time at the parks. After hanging out for a while, we headed back to the hotel.  One of my ex-boyfriends and favorite people in the WHOLE world lives out there so we decided to go to dinner. It was honestly amazing to see him, and that could be an understatment.  It was like time hadn't passed at all. 

Me & Tony

 Didn't skip a beat. Always interesting to be reminded of such an amazing time in your life! Him and I had such an amazing relationship. We ended up spliting due to distance, but I'm happy we can still catch up and be such good friends.  You never know what will happen ;)

It was a good dinner and relaxed night to have before the half marathon. I made plans to meet up with Ro and Shireen for the half marathon. Next up...the amazing half marathon :)

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 :)

Drop In & Fitness Recap

Hello loves! Happy Sunday! How are y'all doing? I am back in the Dirty Jerz.  Got back on Tuesday night.  Decided to come back Tuesday instead of Wednesday so that I had a day to get situated and settled before I started back to school stuff. I tell you what thought I miss those kiddos major.  I think Scarlet misses Tank's bean bag chair haha.

I did get to have a good last night out with my SIL.  We went to Smokey Mountain Brewery which is local back home in East Tennessee. She had never been so we did the testers and both had a pint after. They make all their own micros so everything is different.  It's pretty good.

Ok so some people asked me about how I always drop into CrossFit boxes whereever I am.  I thought I'd just post what I have found.  The biggest thing you need to do is look into what boxes are around the area you are traveling to.  I know whenever I go home to Tennessee, I ALWAYS drop into CrossFit Knoxville.  There are other options, but those guys are the best in my opinion.  When I go to other place - Philly, Maryland, Cali, Florida, etc. - I like to try different boxes.  I google the area and CrossFit.  I try and pick from there.  I typically reach out via email to the owners and ask about their policy.  Most boxes are totally cool with people from other boxes dropping in.  Some will charge you a fee per visit, some will give you a deal if you're there more frequently or some will just ask you to bring a shirt from you home box. It's super easy and if you're wanting to get your WOD on while you're traveling, you can totally do it. I promise it is fun! Meet new people, get a different style WOD then you're use too and learn something new.  I always do when I drop in places!

Fitness Recap
Monday: CrossFit at CrossFit Knoxville - Deadlifts - then metcon of power cleans and KB swings
Tuesday: Rest Day - Drove 13 hours home to Jerz
Wednesday: CrossFit - Back Squat 2x10 @ 145, touch-and-go Power Snatch 2x3 at 65 then went into OLY class (now Aspire Lifting Club) and I PR'ed everything this week - Power Snatched 1x2 @ 90, Power Clean & Jerk 1x1 @ 120, OHS 1x3 @ 95! It was a great day!
Thursday: Ran - I forgot to start GPS so think about 1.5-2 miles
Friday: Rest Day
Saturday: CrossFit - my first Saturday back since ankle to competition class - started with Clean & Jerk getting heavy - hit 115 - then do 80% of that as many as possible in 2 mins.  Then metcon - 3 rounds 400m run + 12 deadlifts (145) + 21 box jumps (first two rounds did 12 step-ups/9 jumps, last round all jumps). Then a partner WOD - I partnered with Jamie - while one person is doing lunges with a 70# axel bar in front rack position the other is AMRAP 10 pistols/10 ring dips.  Each partner did 3 rounds of lunges.  It was an ASStastic day!
Sunday: Run Club - 1 mile + 10...9...8..7..1 burpees/sit-ups + 1 mile.  Felt good.  Then Alycia taught me how to flip a tire....


First the baby tire....

Then the medium tire (we have a bigger one but I can't do it yet haha)...



 

Overall it has been a great week back! I love Jersey.  I miss my family, but honestly love this place more and more every day.  Def think the new apartment and my amazing CrossFit family helps with that!

 

How was your weekend??

 

~xx

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 

11 Week Ankle Update

Hello loves!! Quick little vlog for you to see - sorry its not really quick haha- to update you on things. Key points - still having ankle issues, might have torn hip/groin, job is back, camp is great, CrossFit rocks and running is coming back! Mama Dukes was here this past weekend - was GREAT to have her here. Now that she is back in Tennessee, it seems like everyone is so far. Can't wait till August to go home! Fall equals a ton of trips home - Tank's birthday, Princess's birthday, Thanksgiving, Christmas!! Also had a CrossFit Aspire party!! Love my box crew!!

Awesome Weekend & Fitness Recap

Hello Loves! Happy Sunday Evening (or Monday if you're reading it then). Game of Thrones is about to start -- the LAST one for the season....after last week I'm not sure what else could happen. I never read the books so I honestly don't know what happens, but I do know I want to read the books now. My friend Rach is going to lend me her copies so I can read.

 

 

 How was your week? Mine was decent. I have SO much going on between losing my job (and hopefully getting it back - fingers crossed), ankle issues, DA and I deciding we are done and trying to figure out my life (moving if I lose my job or moving to a new apartment if I stay).



I made some amazing food this week. Garlic & herb drumsticks, shredded sweet potatos, homemade salsa, grilled chicken salad, grassfed beef w/peppers and onions. Shredded sweet potatos - my new obsessions! Cooked in butter and make them crunchy. I love them. I'm doing very well on the food challenge and I love it. Seeing results already! I forget how awesome it feels to eat so clean all the time. Going to try and keep it up after the challenge is over this time. We shall see how it goes.

I've started back at CrossFit this week. Not till Wednesday. Ended up taking more then the said week off. I think I really needed it. At PT this week I had a new doc (as mine had twins and was out). She was asking me how long it had been since I broke my ankle. I told her it had been about 12-13 weeks. My PTa corrected me - it has only been 7 weeks! This Wednesday it will be 8 weeks. Isn't that crazy?!? Not even two full months yet!! CRAZY! Makes me happy at the progress I have made and that I am doing well at my recovery.

So back to starting back at CrossFit...

Fitness Recap

Monday - Off

Tuesday - Off

Wednesday - Ran 1 mile & CrossFit - Strength: PushPress - Metcon: 3 Rounds 400m row, 21 KB swings, 12 PushPresses

Thursday - CrossFit - worked on Power Snatch and Squats and rowed

Friday - CrossFit - Strength: Hexbar Deadlifts x3 - got 195# - Metcon: 21-15-9 Deadlifts 100#, Pull-ups

 

 

Saturday - CrossFit - Strength: Split Jerk EMOTM for 7 - 2 SJ - 105# - Metcon: 3 Rds - 7 SJ, 14 step ups, 400m row

 

 

 

Sunday - CrossFit - 200,400,600,400,200 run & row ladder - then back squat for sets of 8 - 45,65,75,85,95, 100 - felt good to squat!!!!

 Saturday after the WOD I went dress shopping with the GF for her wedding dress - Dan, Amanda (GF's sister) and I.  Then we went to Zinburger for lunch.  As the girls and I were finishing up, Nick came.  I sat with him and chatted while he ate, then we ran some errands.. Love that guy! I also made him go to Open Gym and Run Club with me today :)

I got some SweatyBands this week! AND they hooked me up with one to give away -- keep your eyes open! It's coming this week.

~xoxo
M