Open Fitness Journal: February 11-15 (#IFellOffTheWagon)

…… but I didn’t really.

I’ve simply been overcome by the awesomeness (trying to find the silver lining here) of what happens when ALL the out-of-staters come to town to ski and it’s -5 degrees #RealFeel -49 so they end up gobbling to their hearts content and drinking

**ahem,

warming their insides up with local yummies instead.

So really what that means is working on a job that pays the bills, instead of this fun stuff (some day soon, right?)

FEAR NOT BEAUTIFUL HUMANS

I’m going to get all the love into this post and I hope that it fills you up.

Oh please forgive me for neglecting you this week.  

**you ready? 😉 😉 **

What to expect:

BAM BAM MOTIVATION, WOD LOVE, #ACTIVERESTDAY WISDOM, DRAKE.

omg

I know I slipped that one in there, like best surprise EVER.

Kind of like when he drops his album the day before Valentine’s Day and I’m all, “Drake, how’d you know I needed a Valentine?” and then I think about it for a second, like DUH, he drove in the snow for me.

😉 What a gentleman.

Da Nitty Gritty

So real talk I’ve been on that Barbell WOD grind for over two weeks now and I’m kind of obsessed I think.  I’ve got all these mixed feelings about the CrossFit Open that is coming up but the programming that Cal Strength is giving me has been delivering me more and more confidence.

Everyday I seem to have this moment where I’m all, “I’m tired,” but then I work out and I’m all, “I love CrossFit even more than I did yesterday, I’m a bad ass.”  Does that ever happen to you?

My favorite WOD’s from the past week?

3. ALL THE ARMS

10 min clock
Accending ladder of:
3 shoulder to OH (135/95)
3 pull ups
6…6…9…9…

15 + 27

2. I Can’t Feel My Shoulders

30 – 20 – 10
OHS (55#)
15 – 12 – 9
Push ups

Time: 6:10

1. 1 Minute Assault

1 min max cal on AB test

15 calories

Girls Gotta Eat

girls gotta eat with an extra large steak knife?

Do you even #RestDay

What about for your crazy body thoughts, do you ever take a rest day on that????

I’m sorry but

what if one day a week (like a cheat day) we took time to love ourselves unconditionally.

Confidence kicks serious ass.

I’m sorry I’m being all aggressive but this is serious stuff.

Here’s a little Eat To Perform nugget.  You could read it if you wanted to..

War on the Bikini Body Ideal

Also here’s THIS:

if youre

reading

this its

too late

https://itunes.apple.com/us/album/if-youre-reading-this-its/id966997496

YOU KNOW WHY

Open Fitness Journal: January 10

Hi beauties, happy Tuesday again and again.

Maybe where you are it’s still snowing like crazy and you got to get out and play in it today, or maybe the sun came out and you got a little Vitamin-D fix.  Wherever you are, I hope that something made you smile about life today.  In case you were wondering, it’s a great thing to smile about.

And so is your smile.  Keep it up, gorgeous.

I wish that I felt the need to apologize for all of the rap music references but I really don’t

…….so snatches goin’ up on a tuesday (insert girl with her hand in the air emoji #Iknowyouknow)

So many snatches today my gawwwwwd I would have it NO other way, nuh uh.

Now go and dream of squats for tomorrow brings us the great joy that is HUMP DAY.

xo-

mimi

Warm Up

500 m row

dynamic stretch

2 minute squat hold

EMOM 15: 15 weighted sit ups @ 30#

Squat Snatch

building to 6 x 1 @ 85% of 1RM (increase from last week)

Front Squat

4 x 2 @ 80%

EMOM 6

15 box jumps

WOD

EMOM 25

1. :45 second assault bike for calories

2. 4 HSPU

3. 12 KBS (43#)

4. 40 DU

5. 4 Snatches @ 70%

Open Fitness Journal: February 9

OHHH KILL ‘EM 😉

Monday rocked my socks off this week fuhhh-reals.

uhh, Mimi, when isn’t Monday your favorite day of the week?

Oh, still never. Okay.

In case you needed some motivation, maybe check out my post from yesterday on ALL THE BODY LOVE.

I kicked off my #LookBackAtIt Campaign and couldn’t be happier about the response I’ve gotten so far.  I am so grateful that you all are liking and sharing the goings on of be true. be you. be strong.

You guys are serious #rockstars ❤

Warm Up

500 m row

Dynamic Stretch

thoracic mobility focus

Squat Cleans

15 minutes to find 1 RM (finally hit bodyweight!!! +3 lbs)

Push Press

4 x 5 @ 65% of 1 RM clean and jerk

Back Squat

16 minutes to find 5RM (omg #PRParty 😉 )

WOD

AMRAP 9

2 pistol squats (each leg)

9 pull ups

2 hand stand push ups

9 box jumps

Ca$h Out: 24 Clean and Jerks @75#

#LookBackAtIt

who else are you going to wink at when you leave the bathroom?

you look freakin’ awesome. 

you are so confident it is refreshing to me.       **surprised face

looking at another smokin’ hot lady: giving her a mental high five.

you will see progress and remember how every day, you. get. better. 

Look back at it

we all come from somewhere that is worth our gratitude. 

(Mental talk game so strong tonight guys and now you know… try it.)

Disclaimer monologue : Something somebody might think (and if they don’t now they will) is this:

‘Look back at it’ could be seen as a potentially degrading statement towards a woman. But real talk: what I take out of it is that it’s a compliment to’look back at it,’ we obviously have got it going awwwn.

(seriously, Damon Salvatore is already winking at you.)

Let’s

get

after

it! rah rah rah 

Build each other up and take back this saying,

#LookBackAtIt and

give a real compliment and mean it. Nobody deserves to be called fat. Bodies are different. Let’s find some integrity in our strength and be confident, so confident that it’s not a surprise anymore and everything is radical and nothing sucks.

woah… woah… woah…

bing bang boom.

#LookBackAtIt 

Today I’m sharing with you my #LookBackAtIt campaign where other confident and strong women leave you little nuggets of why bodies are awesome and why we should love them. #AllTheLove #AllTheTime

You guys are rockstars.

xo-

Liza Hill, 19 Years Old

mimi

Open Fitness Journal: February 6-8 (you’ll see why tomorrow ;) )

JUSSSSAYIN’ BABES

“Three things you are better off avoiding.

“Any fool can criticize, condemn, and complain but it takes character and self control to be understanding and forgiving.”

Now these things may not be easy to avoid all together. Much of our interactions and perhaps even bonds are created and maintained through those three negative C’s. There is a sort of twisted pleasure in criticising, condemning and complaining. It might make you feel more important and like a better person as you see yourself as a victim or as you condemn other people’s behaviour.

But in the end these three C’s are negative and limiting to your life. Bringing up negative stuff and wallowing in it will lower your mood, motivation and general levels of wellbeing. And this can trap you in a negative spiral of complaining, complaining with other complainers and always finding faults in your reality.

You will also be broadcasting and receiving negative emotions. And people in general want to feel good. So this can really put an obstacle in the way for your interactions or relationships.”

–Taken from Dale Carnegie’s Top Ten Tips for Improving Your Social Skills

Recipe: “Friday Is My Day Off Pancakes”

Pancakes are typically for Sundays, right?

Wrong–

this week pancakes are for Friday morning because Fridays are days off and pancakes are special.

I actually had plans to share a different but equally as yummy recipe with you all this week but so it goes, pancakes happened and I just couldn’t help myself.  I got to sleep in this morning and then one thing lead to another and all of a sudden it was 10 AM, I was eating Paleo pancakes on the love-seat in our living room, dressed fully in grey (head to toe sweats), all topped off with a cup of coffee and I didn’t even care that it was -10 degrees outside.

So clearly I was #winning this morning.

TRY THESE: THEY ARE TOO GOOD NOT TO!

-Dairy free

-Gluten (grain) free

-Refined Sugar free

you’re welcome.

(But ignore the picture quality…) everything was just happening so fast and I WAS HUNGRY OKAY?!

For the Pancakes

1/2 banana mashed

1/2 cup shredded zucchini

2 tbsp. almond meal

1 egg

1/2 tsp. cinnamon

1/2 tsp. ground nutmeg

1 tsp. organic blue agave nectar

[1 tsp. coconut oil for the pan]

For the Topping

1/2 banana sliced

1/2 tsp. chia seeds

1 tbsp. almonds (chopped)

1/2 tbsp. cinnamon

1 tsp. organic blue agave nectar

1/4 cup raspberries

1 tbsp. raisins

Do it like this….

Warm a large skillet pan on medium-high heat and add the coconut oil to the bottom of the pan until it is melted, covering the entire pan, and very hot.

In a small bowl mash together all of the ingredients from the For the Pancakes section of the ingredients list until there are minimal almond meal chunks and the spices are well-distributed throughout the mixture.

Using a measuring cup– portion out half of the banana-zucchini-egg-almond meal mixture onto one side of the heated pan and pour the rest of the batter onto the other side of the pan.  There should be just enough for two pancakes.

Cook the pancakes on the first side for 3 1/2 minutes and use a flat spatula to flip them.  It will be easiest to tell if the pancakes are ready to be flipped if you can slip the spatula under the pancake and move it side to side without the center of the pancake coming apart. 

Cook the pancakes on the second side for 2 1/2 more minutes– flip once more and let cook for another minute.  When the pancakes are fully cooked through to your liking, use the spatula to set them on the serving plate.

In a separate small bowl mix together the agave and cinnamon from the ‘for the toppings‘ section of the ingredients list and drizzle onto the pancakes like syrup.

Finally, in no particular order finish off the pancakes with the rest of the ingredients from the ‘for the toppings’ section.

Now, go have yourself a damn breakfast.  

Am I right? (Channeling my inner Thug Kitchen, duh 😉 )

Active Rest Day: January 5

ermahgerd this song is such #vibes I just had to share it with y’all.

There’s nothing better than bangin’ out work that is due on Friday while listening to awesome music.

SPOILER ALERT: It’s not Nicki #jawdropping CHILL HOMIE.

Let me fuel the rap music addiction though- I can’t help it.

xo-

mimi

#lookbackatit (you know you want to wink at that booty on the way out later 😉 )

Open Fitness Journal: February 4

Absolutely how my calf muscles are feeling after yesterday’s WOD, which just so happened to be named, “Charlie.”

Oh the irony I’m playing with today, right?

Did you earn your rest day this week?  Have you been busting that cute butt all week?  I hope so.

I know I tell you everyday, but it’s because YOU ARE WORTH IT.

Workout because you love your body and not because you hate it.  Your health is the most important thing that you can focus on.

You. Are. Enough.

xo-

mimi

Warm UP

500 m row

Dynamic Stretch

Overhead positioning mobility

Squat Snatch & Snatch Pulls

Snatch: Building to singles at 85%

Pulls: 4 x 5 @ 85%

Front Squat

Building to doubles at 80%

Box Jumps

8 rounds of 10 box jumps every :45 seconds

WOD

“Charlie”

AMRAP 22

2 rope climbs

4 bar muscle ups 😉 (Chest to Bar Pull Ups)

9 box jumps (20)

3 Shoulder to Overhead (70#)

2 DB Snatches (each side) 35#

4 push ups

9 pull ups

3 overhead squats

5 rounds

Open Fitness Journal: February 3

Anybody else right there with me?

Feeding time is the second best time of the day and that isn’t to say that it happens just once a day– because that is wholly inaccurate.  But food just makes me happy, ya know?

#Iknowyouknow

And just in case you don’t know, work on it.  Food shouldn’t be scary and meal time shouldn’t be stressful.  Make it work for you and put yourself in an environment that can support the consumption of healthy foods.  <— THAT’S REALLY IMPORTANT!

So remember that it’s all about your macros and just like anything in life there needs to be balance.  Like today, for example, my macros were spot on AND I even got to eat peanut butter.

BUT SHHHHH DON’T TELL.

xo- mimi

Warm Up

500 m row

Dynamic Stretch

5 x 10 GHD back extensions

Hatch Cycle: Week 1, Day 1

(that happened, can’t even wait to keep this going) #somethinaboutsquats

AND if you don’t know–  here’s a Hatch Cycle template, so do it up —> http://crossfit9.com/wod/hatch-squat-cycle/

Clean Complex

1 x 5 @ 65% of 1RM Clean and Jerk

Squat Clean, Front Squat, Thruster, Push Press

WOD

Chipper Style

10 clean & jerks (55#)

25 thrusters

40 mountain climbers (2 count)

55 double unders

40 mountain climbers (2 count)

25 thrusters

10 clean & jerks (55#)

Time: 10:18

Open Fitness Journal: February 2

MONDAY

MONDAY

MONDAY

RAH RAH RAH 

How’d it go?  Did you get up and get way sweaty?

Did you take this day that the general majority seems to dislike and punch it right in the face like a damn winner? 

You are a winner… even if you didn’t.

So many awesome things about this Monday.  New week, new programming, new things to smile about, #SNOWDAY#2

Everything is awesome, I mean, really.

Warm Up

500 m row

Dynamic stretch

Hip Flexor mobility focus

Clean & Jerk

EMOM 7: 2 clean & jerks at 65% of 1RM

Back Squat

building to 90% of 1 RM

2 x 2 @ 90%

drop-set for 5 x 1

Dead Lift

building to 3 RM

WOD

3 rounds

15 calorie row

10 burpees

10 box jumps

20 wall balls

rest 3 minutes between rounds

Time: 15:22