Eat Clean, Train Dirty

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CrossFit Open Update!

So this past week was 14.3 for the Open.

Deadlifts and box jumps (or if you’re like me, step ups).

CrossFit Open 14.3 Workout

Well, for the longest time I couldn’t do deadlifts because I have these massive knots in my lower back that lock up early and keep me from working out. I started back doing deadlifts about two months ago and I can you this, honestly and straightforwardly, I missed them.

I missed being able to prove I am strong.

I missed being able to show I’ve changed.

And I missed that 1RM PR that I set several months ago.

Oh, that last one? I missed it because I went over it by 20lbs. I’m kind of really stinkin’ happy about that last one.

So long story short, I did this workout twice. Once on Thursday and once yesterday, Monday.

Thursday’s workout wasn’t bad. I had gone through the #95, #135, #155 deadlifts and step ups and had less than a minute left and was able to knock out two at #185 for a final score of 92 reps. I was expecting to be sore, tired, and bedridden all weekend, but amazingly, I wasn’t.

Come Monday, I knew I wanted to improve my score. I wanted to hit 100 reps. I was only 8 away, right? Well, after some planning and with the help of one of my box mates, we changed the plates around on the bar so that I’d never be wasting time taking a plate off, simply always adding weight.

By the time that round of #185 came around, I had just under 2 minutes left. Almost two whole minutes! In that time I was able to knockout 12 reps for a final score of 102. Not only had I beaten my goal for the workout, but I also got 12 reps of #185, a weight I hadn’t deadlifted ever before before Thursday.

I was pretty happy about that, even though now, as I’m sitting at my desk, my back would probably disagree with me.

But that’s besides the point. The point is is that I did it! I got stronger and I surpassed a personal goal and set a personal record. That’s the point of CrossFit, right?

Well, another point of CrossFit is to eat healthy and eat to perform. So I baked some salmon last night.


I’ll call this Stupid Easy Salmon.

I’m not going to lie, I bought the salmon at Costco already in this little pan. It came with these three humongous scoops of pesto butter on the top of each filet, something I immediately removed once I got home. After adding a tiny bit of olive oil to the filets, (they already came with salt, pepper, and a little fresh parsley), I popped them in the oven at 400* for about 35 minutes. (Sorry the picture [or pan for that matter] isn’t prettier, I was in a rush and only did a iPhone photo).


Salmon is such an excellent source of Omega-3s, protein, vitamins A, B, and D as well as calcium, iron, phosphorus and selenium. Salmon is also great for heart health, has excellent brain and nerve benefits and it can make your hair nice and shiny (you know, because you need to shine all the time).


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Christmas is around the corner y’all!

I know everyone has probably been on their best behavior lately (or at least trying to be). Making your lists, trying to gauge your naughty / nice percentage from the past year, preparing for your life to be bombarded by family members you haven’t seen in a while. The list goes on and on and on.

Speaking of lists, what is on yours for this holiday season? Mine is kind of short and sweet.

All I want for Christmas is a Triggerpoint Cold Roller, workout clothes and someone to help me clean out my closets and actually get rid of some stuff. And to watch Elf over and over and over and over again with hot chocolate, candy, candy canes, candy corns and syrup.

Now, I know it’s a STRUGGLE to stay on target and keep eating clean during the holidays.

But you can do it! I have faith and so should you! Stay motivated and on target and I promise it will be worth it in the long haul. I have a few new recipes to share with y’all soon, and I hope they’ll be as amazing as they sound.

In the meantime, please do not get discouraged. Remember that the glass is always half-full, regardless of how you see it.

And focus on the trapezoid, not always the paper hat (you can, however,  wear a party hat to a party and still eat like a trapezoid).

Food Pyramid

If you and your family have an Elf that hides in your home during the holidays, please look here. It’s awesome and hilarious the things you can do to spark your child’s imagination.

Oh, and Happy Holidays from The United States Air Force Band 🙂