A Little Love Pt. 1: CrossFit Munich

Remember a few weeks ago… when I was all,

Oops, I’m in Europe #Again

Well, now that I’ve been home long enough to recover from this thing called Family Vacay, it’s more than time to show a little love to the two boxes I had the privilege to train at while I was in Europe.

Alas: A Little Love Pt. 1: CrossFit Munich

So imagine this:

I have an address for the CrossFit gym in Munich, Germany and I’m wandering with my folks.  I wanted to find the gym on Friday, so I could complete Open Workout 15.4 on Saturday morning.

Google Maps leads us to what looks like a deserted fairgrounds housing an empty factory complex that had been forgotten about- except for the artists. I imagine that in the summer, when it isn’t 45 degrees and drizzling rain, the space is used as a complex of clubs to host festivals.

However- it isn’t summer…

it’s starting to get dark out and our map leads us farther into this complex of buildings.

Those artists I mentioned?

They definitely hadn’t forgotten about this place and on any and all free wall space there was dark (I mean, if we’re being honest, they were creepy) cartoons in graffiti.

But then, behind all of these weird paintings and buidlings there was CrossFit Munich. 

I hadn’t trained in four days and needless to say it was probably the hardest thing ever to walk into this huge space where wall balls were waiting to be slammed and walk out without even breaking a sweat or hook-gripping a barbell. Mission find CrossFit Munich: accomplished. 

The next morning, my parents huffed it with me across Munich again from our hotel to the box. After all, most people bring their own judge and photographer when they do their open workouts, right? #Queen 😉

So….

Mimi takes a CrossFit Class in Germany…

Here I am holding in giggles the whole time I warmed up because the German language was extra funny to me on Saturday morning… let’s say it had something to do with nerves? Uhh.. obvi.

The one thing I learned from taking a CrossFit class in Germany is that hand stand push up still means hand stand push up and power clean still means power clean.

After I finished 15.4, I was disappointed because I didn’t hit the reps that I wanted to and my competitiveness got the best of me.

Fifteen point four taught me to look forward to getting stronger and that sometimes, actually, most always, it’s more about the experience you have and less about the score (completely making peace with the fact that my score was less than impressive AND I forgot to submit it: DOUBLE WAMMY: seriously.. whatdya gonna do moment.)

 A little love for CrossFit Munich is obviously in order, so thanks, CrossFit Munich.

Thank you for the high fives, the PICK UP THAT BAR, GIRL, for the where are you froms, those ‘hell yeah, it’s over’ fist bumps, and even that accidental ass grab.  (Made me feel like I was back at CFW 😉 )

Reppin CFW Swag in Munich, duh 🙂

I can’t wait to rock CFM’s sweet tank that says…

just by the way, “Hard. Fast. No Cuddling After.”  I mean really, when I get tired of snatches I just jerk it.

And off you go, to make this day great, with a few dirty CrossFit jokes that I hope made those pretty lips into a beautiful and goofy smile.

xo-

mimi

Open Fitness Journal: April 11-21

Happy Hump Day, beauties 🙂

I thought this rainy gross rest day might just be the perfect time to update y’all on this whole process that is healing through CrossFit.  It’s pretty cool stuff. Wanna hear what I’ve been up to?

Well good.  Because even if you didn’t, I don’t know if you heard but I do CrossFit, which means that I have to tell you about it even when you’ve begged me not to.

CrossFit Rule #1: ALWAYS TALK ABOUT CROSSFIT.

Obvi….

So anyways… being three weeks into April must mean that there’s been some pretty killer WOD’s and some pretty awesome #gainz being made. You (clap) are (clap) right!!!! (clap)

Not only have the last few weeks brought some spicy sessions on the bod but they’ve also included a few badass partner WOD’s that are slowly starting to work their way to the top of the Mimi’s Favorite Things list.

JEEZ GET TO THE GOOD STUFF ALREADY WON’T YOU?!

Along with The BarbellWOD work that I get after Monday, Wednesday, and Fridays, I am also into my third week of the Hatch Squat Cycle… Am I noticing squat gains yet?

Let’s just say I can hardly wait for the next 7 weeks to retest my maxes as I’m sure they are going to be huge.

And without further a due… this is the other fun stuff I’ve been doing to get all sweaty and what not 😉

WOD 1: April 11

For time:

25-20-15-10-5
Thrusters (65#)
5-4-3-2-1
Rope climbs

25 thrusters, 5 rope climbs, 20 thrusters, 4 rope climbs (etc.)

Time: 13:31

Partner WOD 1: April 13

“Cindy Learns Burpees”
AMRAP 20
Burpees
5 pull ups
10 push ups
15 squats

One partner completes 1 round of Cindy, while the other partner completes as many burpees as possible, alternating rounds.

Score is total number of burpees between partners: 238 Burpees

WOD 2: 

EMOM 20
1. AB – 10 cal
2. G2OH – 4 reps (135/95)
3. double unders – 40 reps
4. russian swings – 15 reps (53/35)

WOD 3: 

5K Run for time followed by 30 burpees

Total Time: 31 something…. 😉

WOD 4: 

For Time:

20 HSPU
20 DB hold squats (45/25)
15 HSPU
20 lateral burpees over DB’s
10 HSPU
20 DB power clean (45/25)
5 HSPU

Partner WOD 2: 

AMRAP 30
400m run
20 pull ups
30 wall balls (14 @ 10′)

Alternating movements between partners.. i.e. Partner A runs 400 m while Partner B rests, Partner B does pull ups while Partner A rests.

6 Rounds !!!!

That was fun, wasn’t it?

Tell me what you’ve been up to!  Spring has sprung which means summer is just around the corner! Don’t let that be a stressful thing. You are beautiful.

Let it happen.

What have your WOD’s looked like recently? Have you hit any awesome PR’s? Instagram them to me! @trueyoustrong 🙂 I promise I’ll getcha back!

xo-

mimi

Open Fitness Journal: February 18

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)

Rounds:

Open Fitness Journal: February 17

Somethin’ about this week is just kind of fabulous.

Maybe it’s all the leftover love in the air from Valentine’s Day?  who knows…

but I AM NOT COMPLAINING.  It’s as cold as it’s ever been outside this week but I also can’t complain about that because it’s NEVER 20 below zero and that’s kind of new and different.  Maybe just maybe I’m getting excited about weather…

….

……….

it’s fine.

Question: What’s the best way to keep warm in the polar vortex that is Vermont?

Answer: CrossFit. More CrossFit. Keep doing CrossFit.  Don’t stop CrossFitting. #WeCantStopCrossFitting.

Love it up, move that hella strong body of yours and keep rockin’ out sista.

xo-

mimi

Warm Up

2 Rounds
10 strict pull ups
20 walking lunges
10 DB strict press
+
3×10 scap squeezes

Strict Press/Pull Ups
3 x 3 strict press
Rest :60 then complete ME strict pull ups

Snatch Technique Work

AQAP (3 rounds)
10 burpees over bar
20 power cleans (135/95)
30 wall balls (20/14)@10’
rest 3 min between rounds

Open Fitness Journal: February 16

Yasssss Monday was great yesterday.

A proper butt kicking was handed to me atop a pile of pull ups and push ups.

Slowly as this day goes on my arms are starting to scream at me more and more. Guys, come one, we have some more work to do today, you’ll be okay.

To be completely honest, Sunday’s training session sucked and I couldn’t hit anything.  I left the gym feeling really discouraged.

On Monday, I changed my attitude and decided to crush it.  So boom. That’s exactly what happened.

How are you going to change your attitude this week?  Get up and get moving, make yourself smile.

Warm Up

500 m row

dynamic stretch

quad and ankle mobility

5 x 15 GHDSU @ 15#

Barbell WOD cycle 2.16.15

Fave part?

3 Rounds 

5 DL @ 155#

5 box jumps @ 24″

Front Squat

3 x 3, 3 second hold at bottom of squat

14 minutes to build to max

WOD

AMRAP 4

10 pull ups

10 push ups

rest 2

AMRAP 4

9 toes to bar

9 burpees

AMRAP 5

8 front rack lunges (75#)

8 back squats (95#)

3 + 18, 3 + 2, 2 + 3

(That lil weight change is pretty tricky 😉 )

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%

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 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