There is something really awesome in the air today…
perhaps it’s the sunshine…
or perhaps it’s the fact that The Open is over….
or that my programming today includes some heavy benching…
Whatever it may be, I am not complaining. BUT I am looking forward to the pre-WOD walk I’m going to take this afternoon and sunning myself like a kitten.
WOAH.
Anyways… I thought it was about time I shared my favorite WODs from this past week with you. I’m feeling so spoiled to be back on my BarbellWOD programming now that The Open is over.
I’m HUNGRY for some PRs, ya dig?
WOD 1:
For time:
50 box jumps (20) *step down
40 KBS (44#)
30 hang squat cleans (65#)
20 HSPU
10 strict pull ups
Time: 15 (something?)
WOD 2:
B. Partner WOD
3 rounds for reps:
1 Partner works while the other partner rests, all movements are completed by both athletes.
1 min box jumps (24/20) *step down
1 min rest
1 min KBS (35#)
1 min rest
1 min air squats
1 min rest
1 min push press (80#)
Reps: 714
WOD 3:
30 burpees
30 KBS
run 1 mile
Time: 12:48
I find that my favorite WODs are those that leave me burning. (Kind of like 15.5…. but not actually….)
What did you beauties do today to get sweaty and work that awesome bod?
Instagram me your post-WOD selfies so I can see!! Tag me @trueyoustrong 🙂
just working too many hours as a waitress, trucking off to Europe for a few weeks, finishing my first CrossFit Open in Amsterdam, and organizing a Love Your Body Challenge.
I have so many awesome things to talk to you beauties about this month and can’t wait to get back to work with y’all.
I thought that it was about time to get back onto this, “treat your body like it belongs to somebody you dearly love,” train.
After all, we’ve only got one body and one life, why does it have to be so hard to love both of them? I have some juicy nuggets coming your way this month, THAT, I am warning you now, ON A WEDNESDAY, that April is going to be so chalk full of positivity and support that every day might just find itself in the running as the best day ever. 😉
Sound like hard work?
Good. It should.
I know I’m ready for it, so you should be too.
Okay, good talk. Thanks for getting so excited with me 🙂
You’re talkin’ this huge game girl, what you go up those sleeves anyways?
Things to look forward to on be true. be you. be strong. in April:
My First CrossFit Open: All the thoughts/all the feels/all the tears
PR Playlist #3: Drake just happened to come out with a new album since the last time we talked, no? YES. YES HE DID.
Escaping Winter: #OopsI’mInEurope…Again
CrossFit: International Fit Family
A Little Love Pt. 1: CrossFit Munich
A Little Love Pt. 2: CrossFit Amsterdam
Previewing of the Love Your Body Challenge: updates on how the trial run is going.
SO EXCITED FOR APRIL
#LookBackAtIt Campaign: The Return Of
……..
That’s just the beginning, are you even ready?
All that cool stuff on top of the already radical WOD-lovin’, burpee-smilin’, heavy liftin’, pink wearin’, veggie munchin’, protein hoardin’, beautiful-bod-cherishin’ fun that is be true. be you. be strong.
Hold on tight babes, this could get really awesome, really quick.
One day.. meaning yesterday.. I was scrolling through my Instagram and came across a recipe for Paleo Carrot Cake Truffles, suddenly I couldn’t stop thinking about them. I was on a mission to make these things.
So I did.
“I want to see more of them!!”
Oh….
I…. uhh….
already ate them all (I had help, don’t worry 😉 )
The only thing I changed was adding chia seeds for a leeeetle extra protein.
Check out this freakin’ scrumptious recipe. You won’t even really have to pretend that these are extra healthy because it’s basically a salad. A carrot salad. Dessert = Salad. Everyone’s winning.
A year of new members. New passions. New PR’s. New shoes. New friends. New goals being chased. New goals being crushed.
But most importantly a year of teamwork, building a new community of wonderfully unique individuals people who have put their health first and worked their asses off to come together as a family that happens to be fit as f***. (peep the casual flex photo next door….)
To celebrate, CFW held an in-house team competition on the first Saturday in February.
Fourteen teams competed in “Couple’s Therapy” or four WOD’s that went as follows…
WOD 1
Bear It All
7 minute time clock
20 calorie assault bike sprint
followed directly by
Synchronized Bear Complex (yes, meaning both partners had to be perfectly in sync in order for the reps to count)
building to max of
Clean-Front Squat-Shoulder to Overhead-Back Squat-BTK Shoulder to Overhead
WOD 2:
Don’t Leave Me Waiting
10 minute time cap
Completed in relay race form
Partner one completes 500 m row
Partner two completes 600 m row
Partner one completes 30 thrusters (35#)
Partner two completes 30 thrusters (45#)
Partner one completes 15 partner over-unders
Partner two completes 15 partner over-unders
Parter Over-Unders:
WOD 3:
Positive Communication
150 single-unders (each partner completes)
100 Russian KBS (44/26)
50 burpee box-overs (combined)
50 overhead lunge steps (20/14)
20 dead lift (each partner completes w/ max weight from bear complex in WOD 1)
15 minute time cap
WOD 4 (floater)
Rowling
Each partner has one try to row and have the meter counter stop as close to 100 m as possible.
Remember how this was a Valentine?
“WHY MIMI WE HATE VALENTINE’S DAY IT WAS WEEKS AGO I THOUGHT WE WERE FAR AWAY FROM ALL THIS GROSS LOVE STUFF”
Woah. Why’s it gotta be like that, yo?
I love Valentine’s Day and wish that it happened like once a month.
It’s a day all about love where all I wanted to do was smile at people and tell them how wonderful they are. Exude all the love.
LOVE LOVE LOVE.
Can you tell, I’m the biggest and most hopeless romantic out there?
“Couples Therapy” taught me a lot of things and I experienced support and encouragement from the fit family competing against one another. My partner shared competitive confidence with me through his own work in previous competitions and rocked my Nano’s right off when partner-over-unders sucked even when it was ‘rest’ time. We finished under the time cap because we supported each other to keep going. Fourth place is pretty freakin’ phenom if you ask me.
I learned that being no-repped still sucks. It sucks.
Okay. Seriously. BEING NO REPPED SUCKS.
Just in case you were wondering.
I was awed by a team of two women, new to CrossFit, working like they’d been friends forever, sweating, and smiling– they reminded me why I started doing this crazy thing called CrossFit.
Sometimes I forget how important frequent high-fives are or how much can be accomplished when the only option is team work, and of the selflessness that is pushing yourself so that you don’t let yourself or your partner down.
‘Couple’s Therapy’ showed me all of this all day long.
Strength is so beautiful and sometimes it scares me half to the moon.
When I am given the honor to watch other women hit incredible PR’s of weights that I am working towards that on somedays feel like I’ll never get to, inspires me every time I add more weight.
It is something special to be able to watch another woman clean 150#s and to have my mind register this as both gorgeous and graceful.
That lift isn’t just that lift.
It’s the energy that lights the body on fire and the courage that empowers the mind.
It is the tenacity when we’re so hungry for that weight and the respect for our bodies after fail #5 when it’s just not going to happen.
It is the relentlessness that doesn’t leave room for giving up and the being stronger than yesterday.
Reminiscing about being this sweaty & outside in the sunshine in Bryce Canyon
Hi gorgeous, how you doin’? 😉
I’m just here to remind you to do something that will flood your body with endorphins today. It’s impossible for me to get through a day without a little fix– instant mood changer. There’s science behind that too, you know, it’s not just me being all, “go work out,” like, go do that too.
BUT
Try something new to get sweaty.
I’ll just leave you with that thought on this here cold-ass-hump-day 😉
Warm Up
500 m row
dynamic stretch
quad mobility foam roll sesh
Barbell WOD Work for 2.18.15
-Snatch work
-Front Squats
-Push press & Strict Press
Thruster Technique Work
WOD
3 min row for Cal
right into
7 min to find 2 RM thruster
right into
AMRAP 7
10 box jumps
11 t2b
12 deadlift (135/95)
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.
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..
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)
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)
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
be true. be you. be strong. 