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 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 :)

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

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



What A Week - LOTS of Pictures :)

Hello loves! I can't believe I haven't been on here ALL week! It was a crazy week.  I had a bunch of friends in Boston - both running and working the marathon. It was a very surreal day for me.  Thankfully, everyone I know who was running and working are ok. Tuesday the running community took to support our Boston family and wear race shirts - obviously I can't sneak that in to work so I work my Boston colors - not the true blue, but Navy was all I had.  I was actually asked the weekend before to go up and work the expo for a friend, but then with the ankle I couldn't do it. After hearing everything - just makes you stop and appreciate things.  I honestly just wasn't up to posting the rest of the week after all that. Now I just wish I could run and help support our community - my box did hold an awesome event in which we raised over $2000.  Check out the link :)


Socks and SHOES :)

SO - lots of stuff going on - lets do some ankle updates! I am OUT OF THE BOOT!!! Wootwoot! I went Thursday to see the ortho and my ankle is ahead of schedule.  I was cleared to start coming out of the boot, but the boot makes my knee hurt so I just came fully out of it.  She (the Dr.) and the PT said it was fine. Thursday I went to the box, and did the WOD! I PR'ed my shoulder press - got 90# up for two singles!! I was freaking STOKED! I did it standing too! I also did the metcon - 21-15-9 Push Press (more strict for me) 55#, pull-ups O&R bands and sit ups (they did squats).  It kicked my butt, but it felt great!! I have not WOD'ed since then, but looking forward to going back this week -- hopefully more normal schedule too!
I did rock my new WOD Love tank and bracelet for my first WOD back. First -- I LOVE the tank for the saying "Better Than Yesterday" -- I thought that was totally fitting for my first time back.  Because I have a LONG road ahead, but I am better then yesterday.  They material is SO soft and washes great.  I was extremely comfortable too! Getting a lot more of these!

One of the guys from my box put this up last Monday. Hopefully I can still be such an inspiration to people now post boot. I have a lot to work on and get better at, but I'll be back to my old self soon!!

Still crossing my fingers for my 5 CrossFit Goals this year:
1 - 250lb Deadlift, 2 - 200lb Back Squat, 3 - 150lb Front Squat, 4 - 1 strict pull-up and 5 - Climb a rope

Friday was a great day -- school was good without the boot.  Slow and steady, but back at it. After school I can home and changed and got ready for my first Phillies game of the season with Allie. Also the start of my birthday celebrations! One of the guys from the box, Nick, game us his tickets. We had a really good time.  When we were pulling up to park, the car in front of us offered us a parking pass.  It was awesome! We got to park for FREE right next to the stadium so I didn't have to walk far at all.  The Phillies WON! And we had a really good time! After the game we went and meet some of the crew from the box up at Miller's Ale House.

Tricia, me, Erik

Me & Allie

Tricia & me

Me & T

     

Saturday I started physical therapy.  I am going to Apple Physical Therapy. I've lost a lot of range of motion, but hopefully it comes back quick.  I really liked Adam and am looking forward to working with him.  I go again tomorrow morning before school. After therapy I went to lunch with AC and the boys.  It was fun.  I came home and took a nice nap before Allie and my GF came over.  We did dinner, a movie and Froyo! It was a good night!

Alycia getting set up

Today - the box went rock climbing.  I couldn't climb (haha though I did think about it) but I did belay. I had such a good time. Haven't been since TN days - when Boo and I use to go for Ladies night!

Now that you've had the speed version of the week haha - hope your week went well too!! I tested driving today and going to try and drive myself around tomorrow - PT, work and the box. Slowly getting back to normal. I know Duane is excited I can walk around when I come - even if we don't do anything - just to not have to be in that boot!

I'm looking forward to this week - my BIRTHDAY week - and this upcoming weekend.  My best friend is coming to visit Friday night and going out Saturday night too!

How was your week?
Did you do anything fun this weekend?

~xoxo
M

13.1 + Coach and Peanut's Birthday + Food Prep Sunday

Hello Loves! Hope ya'll had a FABULOUS weekend! So, we all know that last week was the first work out of the Open. 13.1 -- burpees and snatches -- I got 127 reps in the 17 minutes which is equal to 40 burpees, 30 snatches at 45#, 30 burpees and 27 snatches at 75#.  I am freaking stoked because I just wanted to get into the 75# snatches and to almost finish them is super cool.  I just got a 1RM at 80# last week. I had an awesome group cheering me on -- Allie, Erik, Alycia, Danielle, Chris, Marvin and some others from the box. After we finished - went for dinner.  There is a diner here in Cherry Hill -- and it's all local and farm fresh!
Saturday was the first day of Saturday school program.  Thankfully I really love my middle school crew.  By the time I got out of school, it was beautiful out so I took the Civic for a bath and they were running a special so I got a hand wax too! I LOVE warm weather and clean cars! By the time I got home, Mama Dukes was here. We headed out to get Peanut a birthday gift.  We went down to the Deptford Mall. I told her about how much I love the PJs she got me last time she was here, so she offered to get me another set.  I have BIG girl PJs now haha -- super nice and no snowflakes on them lol. Then I asked her if we could go to The Loft because I wanted to show her a cardigan. 
 I have really fallen in love with that store -- and clearly Mom did too because she had my try stuff on. Here is what I have noticed -- I now know why skinny girls have SO many clothes in their closets.  The smaller I get, there more fun I have shopping. I actually found shorts that fit me!! And then this happened -- I tried on this dress and I had to drop down to a 10! YES, you read that right -- a 10!!!! I cried. Literally.  I cried happy tears -- it's been a LONG road.  I started over 200 lbs and am down to 169lbs -- started at size 16 and this weekend marked the first size 10. Hopefully not that last :) Mom and I grabbed dinner at Red Robin -- lettuce wrapped burger was amazing!
After that I then headed off to celebrate my coach, Alycia's, birthday! It was really fun to hang out with all of the crew from my box outside of the box.  I've gotten to hang out with the girls at Ladies Night, but never the guys too!! I really am lucky to have found such an awesome box and such awesome people.  They help kick my ass during the week and support and cheer me on during life.  It's pretty fabulous.  I'm a lucky girl :)

Today, Sunday, was Peanut's birthday party.  I can't believe she is already 5.  She is not a little girl anymore.  It was so fun watching her with her friends and not really care about us.  I remember Austin's first birthday where it was more his friends then caring what Auntie M, Boomba or Mommy wanted haha. Oliveah won't be far behind.  Time seems to fly by, and they grow so fast.  Maybe one day I'll actually have one.  It's funny, Austin always thinks I need to get married -- if he could pick it would be John Cena or The Rock haha.  I mean heck if he could arrange that, I'm down ;)

I did my Food Prep today for the first couple of the days of the week. -- tuna fish with Paleo mayo, Brussels sprouts with garlic and onions, Southwest meatloaf from PaleOMG. I also have chicken that I'll cook up tomorrow to also have for the week.

Did you food prep this week?

Fitness Recap

Monday: CrossFit + core work with Allie + gymnastics
Tuesday: rest - babysat Peanut
Wednesday: CrossFit
Thursday: rest - judge Tricia's 13.1
Friday: CrossFit - 13.1
Saturday: rest
Sunday: rest

So the #NoGirlyPushUp challenge is going good -- I did 50 pushups yesterday before I got ready to go to the party.  I am loving this challenge.  Are you doing it too?? This week was SUPER busy so hoping to get back on a good schedule this week. Did you do 13.1? How'd you do? Did you Food Prep this week?

~xoxo
M

No WODs & DumboDoubleDare :)

Hello loves! Hope you're having a fabulous week so far! I've had a better week then this before. I'm having a hard time with this whole "recovery" concept.  I understand I ran a marathon and my body, especially my legs, are worn out. I get they need time to recover, especially since I really didn't train.  But all I want to do is WOD!!!! haha Being forced to take some time off is hard, but I know that it will be worth it in the end. Between this awesome hip thing - which I must say is getting a TON better - and my now my left knee.  Why is it always my left leg?!? Anyways - I have a nice little swollen knee, its beautiful!

On Monday I went and had my hip worked on...HOLY SMOKES! I had a 30 minute massage - sounds relaxing right?!? NOT! She worked mostly on this left side - hip, hamstring, IT band and quad. She told me I was super messed up on the left side and would be sore the next day -- that was an understatement. I had tears in my eyes as she worked but if it means healing faster, I am with it!! I just want to be better -- hip is on the mend...now to get the knee back :)

I NEED THIS!

No WODs this week or runs.  Take the week off to baby the knee. Got told to go home from the WOD tonight -- my knee was swollen and sore. It's been swollen since trying to run Saturday with Jill.  We only did 2 and I think it's just still tweaked from the marathon. So, just going to play it safe since the Garage Games are on Saturday!!! I'm really freaking out about them too! I'm worried about my body, but hoping that a few days off are just what I need.  I found this awesome plan -- Megan from Run Like A Grl Abs By April -- join here. We all know I need help on my core, so what better way then this!! Join me!

What else...I've been drinking more of these awesome smoothies->

They are super yummy and a good way for me to get more of my vegetables in.  Spinach and Kale aren't super strong in flavor so I can add them and not get overwhelmed.

This one has:
banana
spinach
kale
blueberries
water
ice

I don't measure (I don't think Jill really does either) or do set amounts. I just add stuff and drink.  I'd like to add some protein to it too, but I only have chocolate and not sure that would mix.

Now for my last bit of AWESOME news...I got in to DUMBO DOUBLE DARE!!!!! It sold out in under two hours, so I was STOKED to get in.  It's my new RunDisney race.  It will be at Disneyland over Labor Day weekend.  10K on Saturday and the Half on Sunday...kind of funny I'm thinking about this as I'm being forced to recover and not WOD or run, but I can't WAIT!!!  I love the Disney races! And hopefully Mama Dukes will be able to join me!

Running my marathon under trained did a couple things for me --
A: showed me what I already knew..training is KEY!
B: showed me how much I really do miss running!
C: Helped me find my love again, and I really can't wait to start training more!!

Did you get in to the DumboDoubleDare?
What's your favorite Green Smoothie recipe?

~xx
M