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).



One of those days

So last night after a great WOD with some great people, we got together for a paleo dinner and talked about random things.

Those are the best nights, right?

Oh yeah.

Well, before that happened, I was dealing with drama within a different group of friends.

Have you ever had someone come to you and tell you “No one wants to hangout with me anymore,” or “No one includes me in social gatherings anymore”? I have. And I went through this yesterday with someone who I thought was a good friend of mine.

This person thinks that his way is 100% the only way possible. That his ideals are the only ones that matter. His way or the highway.

Seems a little controlling, right?

And I tried explaining to him, maybe, just maybe, could this be why you’re not included in social events anymore? I mean, coupled with his crude sense of humor and general behavior, sometimes he goes a little overboard. He calls people names thinking it’s funny and he’s being coy, but in fact, it’s rude. This person just doesn’t get it.

Well, our argument took a turn for the worst when he started pushing me to run again. Although this is something I really want to do, I can’t until I get cleared by my doctor because he told me not to run or do high impact movements for a few months. You see, I have really bad plantar fasciitis plus a strained achilles tendon. And yeah, it hurts. A lot. Even though I don’t want to further injure myself and am waiting to get the green light from my doctor, my ‘friend’ keeps telling me that I’m making excuses and to listen to my body not my doctor. Even my coach and one of my best friends will yell at me if they see me doing something that could further injure me.

But what if my body is agreeing with my doctor? What happens then?

Well, this person keeps telling me that the only way I’m going to lose weight is by running. And while I want to lose weight and whatnot, I know that the scale isn’t always the answer. One of my friends explained it the best last night at dinner. She said that weight is just the amount of gravity it takes to keep you on the ground. That’s it!

It doesn’t count for strength.

It doesn’t count for muscle.

It doesn’t count for beauty.

It’s doesn’t define you.

Weight is just a number. A silly little number.

So how do you deal with someone like this? Me, I usually get into an argument with them, eventually telling them to shut up and that they’re stupid and being ignorant.

And that’s exactly what I did.

When you have a goal you want to reach, whether it’s health, fitness, career, relationships, WHATEVER, you can’t let the negatives tie you down.

You have to listen to the people who are going to support you and help you reach your goals no matter how out of reach you think they are. Part of getting stronger physically is getting stronger mentally. If you don’t go out of your comfort zone and try new things, you’re letting those who speak negatively to you win. And you don’t want that.

So what do you do with those people who want to bring you down? Honestly, they’re only hurting themselves by pushing you away. If they really cared about you as a friend, they wouldn’t be breaking you down and telling you you’re stupid and ignorant. If they really were a friend you could talk to and count on, they’d be supportive. Because that’s what friends do.

The friends that matter are the ones that you can text late at night, excited about hitting your 1RM power clean PR and possibly passing your goal for 2014 and respond with “That’s awesome!!! I know you could do it!!!” (Because yeah, that happened yesterday too.)

Oh, and PS I have my girl over at Eat.Pray.WOD. to thank for a lot of this motivation.