tag:blogger.com,1999:blog-25855666218389759882024-03-05T07:45:59.768-05:00Crunchy Green Health NutThis is a blog about my adventures in living crunchy and green.Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.comBlogger285125tag:blogger.com,1999:blog-2585566621838975988.post-2271113172075559322018-02-28T11:43:00.000-05:002018-02-28T11:43:45.736-05:00PowerCrunch barsHowdy all y'all!<br />
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It's been a minute or two since my last post. Let's get down to business. Today I want to share a find. A snack food find that is. After my little one's T1D diagnosis on Sept 2017, I have been looking for a low carb high protein bar that won't spike her blood sugar. A co-worker recommended the PowerCrunch bars. So far so good, we have tried the peanut butter creme, salted caramel, French vanilla creme and wild berry creme. </div>
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These bars are protein energy bars. On the box it says they're "high-dh hydrolysed whey protein in a creme filled wafer bar". Think sugar wafers but without the boatload of sugar. They are generously sized at 1.4 oz per bar and are filling. </div>
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<li>The peanut butter creme is our favorite. It has 10g carbs & 13g protein.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgxOhbhEb0J2QyP0MSWwE16LvLQQ6CCIAO_-gQg1hDYYtLW3ZkjCL5RLba9RYVh1GnL3PKr_tr883zrhfRD6AkUFDc5VdsyPjPcFFi7_LrK_7CLIBPqSlHEU5j4DC2RALUDQhGnx0a8YeZ/s640/blogger-image-476408096.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgxOhbhEb0J2QyP0MSWwE16LvLQQ6CCIAO_-gQg1hDYYtLW3ZkjCL5RLba9RYVh1GnL3PKr_tr883zrhfRD6AkUFDc5VdsyPjPcFFi7_LrK_7CLIBPqSlHEU5j4DC2RALUDQhGnx0a8YeZ/s320/blogger-image-476408096.jpg" width="225" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL3PfzIl4tTgMP3hdYkonuFhupRgRNZ0pyGaW64lHWklnZku1syDvCFhnhR9yOIS9hVymlbisDQMGCK8FiVChRsbaxTl59nP1jKfzxtrG1fmzHAxAun0GUnKCG7NKeNZX6K7xHTmoPALm5/s640/blogger-image-2119544579.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL3PfzIl4tTgMP3hdYkonuFhupRgRNZ0pyGaW64lHWklnZku1syDvCFhnhR9yOIS9hVymlbisDQMGCK8FiVChRsbaxTl59nP1jKfzxtrG1fmzHAxAun0GUnKCG7NKeNZX6K7xHTmoPALm5/s320/blogger-image-2119544579.jpg" width="116" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRvuEpH9bEc57iSmHhob-ETnqDzsIDu_XI0suy4b8Didj8KumdcXGtAHp5m3P-U5R-NLs5Oi3VnEinLz64Q871LzJNw_BBr15W7C0vXx7ot1u4Zjq3cVwPe1h61WTqSYcfynFCmYHSB48N/s640/blogger-image-2130862065.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRvuEpH9bEc57iSmHhob-ETnqDzsIDu_XI0suy4b8Didj8KumdcXGtAHp5m3P-U5R-NLs5Oi3VnEinLz64Q871LzJNw_BBr15W7C0vXx7ot1u4Zjq3cVwPe1h61WTqSYcfynFCmYHSB48N/s200/blogger-image-2130862065.jpg" width="200" /></a></div>
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<li>Salted Caramel is our second favorite. It has 9g carbs & 13g protein. </li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJCtzec_z7NTX8vaTFZ0hVrTitMOgaYa9IyFR5j3nb9rw3-SSRPSLL6OWUoWkLSNajK9IPLYqO-K2QI7SQxCc83n8HR3wb7AY1szaCw-Q1-wSH1UncGUB6c7e3N1T1BgXb9Rd4JG9wEf_O/s640/blogger-image--1726002949.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJCtzec_z7NTX8vaTFZ0hVrTitMOgaYa9IyFR5j3nb9rw3-SSRPSLL6OWUoWkLSNajK9IPLYqO-K2QI7SQxCc83n8HR3wb7AY1szaCw-Q1-wSH1UncGUB6c7e3N1T1BgXb9Rd4JG9wEf_O/s320/blogger-image--1726002949.jpg" width="207" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyuXF6vqdOX3-RUppBj7gxuHz_jvfldkCqqnpQOdFxVIiCeULqbuGCRBNU4IzyrXoXgzNSA2CFmPsmZ9Tyue8qmRy2D1hhKRlOtkJqzbxMwLy63nzvRQQLNWKhcKE09S4N8Ryvg2uQanGq/s640/blogger-image--227288248.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyuXF6vqdOX3-RUppBj7gxuHz_jvfldkCqqnpQOdFxVIiCeULqbuGCRBNU4IzyrXoXgzNSA2CFmPsmZ9Tyue8qmRy2D1hhKRlOtkJqzbxMwLy63nzvRQQLNWKhcKE09S4N8Ryvg2uQanGq/s320/blogger-image--227288248.jpg" width="114" /></a></div>
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<ul>
<li>French vanilla creme has 8g carbs & 14g protein.</li>
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<ul>
<li>Wild berry creme has 9g carbs and 14g protein.</li>
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To find out more about PowerCrunch bars, visit their website at <a href="http://powercrunch.com/">PowerCrunch.com</a></div>
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The are available at various retailers and also online. </div>
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Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-22525195334781910002015-07-13T13:29:00.001-04:002015-07-13T13:29:16.057-04:00CrunchyGreenHealthNut's simple meat sauceThis is my goto meat sauce, I put this stuff on everything (salads, sautéed veggies, eggs)<div><br></div><div>Basic ingredients: Worcestershire sauce, minced garlic, Italian seasonings, green peppers (red peppers are yummy too), peppercorn.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSu7ETdL5xv4Gpk6Jd7wP-1WRTShu64dfyu8L7OsJUEB7EmalrZaagiE9ya9WXAAMn0CmK3pVxRPNSthfaBPW9PbaRtb8DVhBj96q0UKXgZByFbF2jnTiUpO5rzk1Bpt1a38Yhyaazl2Fa/s640/blogger-image-1726512091.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSu7ETdL5xv4Gpk6Jd7wP-1WRTShu64dfyu8L7OsJUEB7EmalrZaagiE9ya9WXAAMn0CmK3pVxRPNSthfaBPW9PbaRtb8DVhBj96q0UKXgZByFbF2jnTiUpO5rzk1Bpt1a38Yhyaazl2Fa/s640/blogger-image-1726512091.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I use Kroger brand tomato sauce in the 29 oz size can.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7vhAIBSEa-LA72RZNJqCoqGigRJD-QDl6-6Yf06EUXsuJNwj9CgXZqzYrA5q4m0CvZu4V0T2Xuw0ImRQwwfMern1w0rUEL7SBXG4aPUn5JcbZklm7PwZnoVnDsl01JhlIH4VW6JNoLEfH/s640/blogger-image-153183061.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7vhAIBSEa-LA72RZNJqCoqGigRJD-QDl6-6Yf06EUXsuJNwj9CgXZqzYrA5q4m0CvZu4V0T2Xuw0ImRQwwfMern1w0rUEL7SBXG4aPUn5JcbZklm7PwZnoVnDsl01JhlIH4VW6JNoLEfH/s640/blogger-image-153183061.jpg"></a></div><br></div><div class="separator" style="clear: both;">Ingredients in the Kroger brand tomato sauce: tomato concentrate, salt, onion powder, garlic powder, citric acid, natural flavors, dried bell pepper.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7MvNYRnXbETc8k3HUnu6mjigyLbrPBZ-FnLaC_kI01fjCNRz57o7NbXnIBfeq_Vv1ZB1_Yko4cYXZuDVcb7KGNojB9BolL7nqY-k7otUhN0WcwPgYgDA7YbOizFnQJkW0d77fN5uviL4I/s640/blogger-image-1118220562.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7MvNYRnXbETc8k3HUnu6mjigyLbrPBZ-FnLaC_kI01fjCNRz57o7NbXnIBfeq_Vv1ZB1_Yko4cYXZuDVcb7KGNojB9BolL7nqY-k7otUhN0WcwPgYgDA7YbOizFnQJkW0d77fN5uviL4I/s640/blogger-image-1118220562.jpg"></a></div><br></div><div class="separator" style="clear: both;">Sauce in the works. This is starting to simmer. I cook it down to where is thicker but still saucy. It is personal preference.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiesakTFdpsVojvChYAipAim9haglep4x80DYHZJ2-PibWchDeS_TUFGjWGNJNW9rFIFvquB86LwtBAeMLH4t-JemLBaqa3E9W2IKzdc4n7wkIfSyoCOysFUVyRTJo1iqVBdHuUFz-RNJGs/s640/blogger-image-775988134.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiesakTFdpsVojvChYAipAim9haglep4x80DYHZJ2-PibWchDeS_TUFGjWGNJNW9rFIFvquB86LwtBAeMLH4t-JemLBaqa3E9W2IKzdc4n7wkIfSyoCOysFUVyRTJo1iqVBdHuUFz-RNJGs/s640/blogger-image-775988134.jpg"></a></div><br></div><div class="separator" style="clear: both;"><br></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Simple meat sauce </b></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Ingredients:</b></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 lb ground beef</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Worcestershire sauce</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Minced garlic</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 can tomato sauce (29 oz size)</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1/2 can water</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2 small peppers or 1 big one. Green and red are a good mix.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Brown 1 lb of ground beef or ground chuck. Drain the fat if you like.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Add a couple of squirts of Worcestershire sauce and a generous spoonful of garlic, use more or less depending on how much you like garlic.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Add tomato sauce, then fill empty can half way and add that to the pot.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Add big chunks of red and green peppers. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Sprinkle generous amount of Italian seasonings.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Simmer on low to reduce the sauce to your desired thickness/consistency.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Season with pepper to taste.</span></div></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Enjoy!</span></div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-64166709870785578982015-04-16T14:20:00.001-04:002015-04-16T14:20:09.212-04:00Warrior Dash 2015 experienceI had wanted to do one of these obstacle courses for a year now and have been regularly exercising for the last 2 years by going to the on-ramp to crossfit bootcamp at <a href="http://crossfitetowah.com/?page_id=7" target="_blank">Crossfit Etowah</a>. I will be 40 years old this year and a mother of a 4 and 5 year old, I figured it was now or never, so my friend Trish signed us up for it. There was no going back. I barely slept the night before, thinking I was going to either fall to my death or drown. I have a fear of heights, the highest I go on a box jump is 1 foot and I do not know how to swim, still I did not back out. What follows below is my personal experience on race day. Hopefully it will help some of you out there thinking on participating in one of these.<br />
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Warrior Dash April 11, 2015<br />
Mountain City, Ga at the Blue Ridge Camp<br />
Setting: Mountainous region.<br />
3.0 Miles, 12 Obstacles<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5i1IiRgkDTxIt34fy_HL7hpJ88BxYC9VmwvtdqeD97Wu2H09GbQMBXQep1m5xiFINvsRWByI4TlrhTTXOIKj8mpX1OCpdAuS7rk_yMgahnynDBN_UNuz9QuAw4flr2WLO9Y60-5nmSb1F/s640/blogger-image--1455812845.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5i1IiRgkDTxIt34fy_HL7hpJ88BxYC9VmwvtdqeD97Wu2H09GbQMBXQep1m5xiFINvsRWByI4TlrhTTXOIKj8mpX1OCpdAuS7rk_yMgahnynDBN_UNuz9QuAw4flr2WLO9Y60-5nmSb1F/s640/blogger-image--1455812845.jpg" /></a></div>
<h4>
<b>The Gear:</b></h4>
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<b><a href="http://www.vibramfivefingers.com/products/Five-Fingers-Trek-Ascent-womens.htm?activity=outdoor" target="_blank">Vibram Trek Ascent shoes</a>.</b> You definitely need these for maximum traction. I got mine at <a href="http://www.naturalstrides.org/" target="_blank">Natural Strides</a> In downtown Woodstock. Vibram's description for these shoes was right on the money- <br />
<blockquote class="tr_bq">
<i>"For off-road adventures and hiking in all conditions, the new Trek
Ascent Synthetic offers rugged traction and sure grip to keep you firmly
grounded on and off the trail. Choose the synthetic model for sporty,
weather resistant performance. Machine washable. Air Dry." (<a href="http://www.vibramfivefingers.com/products/Five-Fingers-Trek-Ascent-womens.htm?activity=outdoor">http://www.vibramfivefingers.com/products/Five-Fingers-Trek-Ascent-womens.htm?activity=outdoor</a>) </i></blockquote>
Pictured here are my Trek Ascent. They performed beautifully on the trail, notice the grip wells/ tracks/threads or what ever you want to call them, go all the way to the tip of the toes. These are extremely flexible and the grip/traction on these shoes is unbelievable and crucial for tackling some of the most slippery obstacles, like a four-wheeler in a mud track.<br />
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Trish's Vibram are the Grey with purple and pink accents. (Photo Credit: <a href="https://www.facebook.com/trish.keller.507" target="_blank">Trish Keller</a>)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5A1touh2W-gcj649AdBuCUxXvm8ISXMTxlwaxXjiMlJx7uDREnN03kB2IE3ey41hQhtFqOxVeLMxPjvT4nxHT62BvjwmxWvTF9uWFpqdi2MBElmDQU_ugnRr2rehVmdpl2fshk-4EyWzA/s640/blogger-image--1687750689.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5A1touh2W-gcj649AdBuCUxXvm8ISXMTxlwaxXjiMlJx7uDREnN03kB2IE3ey41hQhtFqOxVeLMxPjvT4nxHT62BvjwmxWvTF9uWFpqdi2MBElmDQU_ugnRr2rehVmdpl2fshk-4EyWzA/s640/blogger-image--1687750689.jpg" /></a></div>
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<a href="http://www.injinji.com/shop/running.html/" target="_blank"><b>Injinji light weight toe socks. </b> </a>I always wear socks to cut down on any rubbing or chafing, I did not end up with any blisters or loose any toe nails. <br />
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<b>Fitted ankle length polyester/spandex running pants</b>. I feel more comfortable with a layer of protection around my legs. Felt thankful to be wearing long pants while swimming (or attempting to swim ) and wading through the natural lakes/waterholes with tons of foreign slimy plants and who knows what else living in there. <br />
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<b>Fitted long sleeve polyester/spandex running shirt</b>. No loose clothing that could potentially get snagged on barbed wire or branch. Do yourself a favor and do not wear cotton.<br />
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</ul>
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</ul>
<b>My good Ole trusty <a href="http://www.walmart.com/ip/Gold-s-Gym-Weight-Lifting-Gloves/21695175" target="_blank">half finger weigh lifting gloves</a>.</b> Helped save my hands during all the crawling and climbing, less slippage, I also cut off all my nails really short.</div>
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<h4>
<b>The pre-race specifics:</b></h4>
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<div>
The event was very well organized. My friend and I carpooled (highly recommended). We parked as instructed, paid the $10 parking fee and took the shuttle to the event site. </div>
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There we checked in at the sign in tent to turn in the participant waiver and get our bib, shirt and how Trish puts it<i> " ..that, ever so cool, viking hat."</i></div>
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From there, next stop was the ID tent to get our 21 and over wrist band so we could get our beer later. </div>
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Gear check was a huge tent set up with rows of tables. A volunteer at the exit would check to make sure the number on the bag being checked out matched the bib number. </div>
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From there off to the starting line 10 minutes before our heat time.<br />
<ul>
</ul>
<b>The race starts:</b></div>
<div>
<b><br /></b>
First mile or so was up and along the side of the mountain. There were plenty of natural obstacles in the rustic narrow natural trail, we had to navigate over fallen trees, branches, rocks, muddy sections, more rocks, slippery slopes, and holes. It was a heck of a warm up if you ask me. For those of you who are affected by high levels of pollen and/or sports induced asthma remember to use your inhaler before you start.</div>
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Then came the obstacles along the remaining 2 miles.</div>
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<br /></div>
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<b>The Obstacles:</b></div>
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<br /></div>
<div>
Here are the 12 we had to survi...errr.. overcome:<br />
(Click on each obstacle name to see it in action at the Warrior Dash Website)<br />
<h4>
</h4>
<h4>
<a href="https://www.warriordash.com/obstacle/mud-mounds/" target="_blank">Mudmounds</a></h4>
<blockquote class="tr_bq">
<i>"... climb over a tall mud mound and slide down into a muddy pit…over and over again." (<a href="https://www.warriordash.com/obstacle/mud-mounds/">https://www.warriordash.com/obstacle/mud-mounds/</a>)</i></blockquote>
There was not a lot of mud in the pits, the mounds were huge but scalable. I used roots that were sticking out to grab on to and dug into the dirt with my toes to get footing. The Trek Ascent shoes were great for this. <br />
<h4>
</h4>
<h4>
<a href="https://www.warriordash.com/obstacle/under-the-wire/" target="_blank">Under the wire</a></h4>
<blockquote class="tr_bq">
<i>"... 100 feet underneath real barbed wire.</i>" <i>(<a href="https://www.warriordash.com/obstacle/under-the-wire/">https://www.warriordash.com/obstacle/under-the-wire/</a>)</i></blockquote>
I made sure to crawl with my behind down as to not get snagged on the barbed wire. There was not a lot of mud underneath, some grassy areas mixed in with dirt areas and compacted Georgia red clay.<br />
<h4>
</h4>
<h4>
<a href="https://www.warriordash.com/obstacle/diesel-dome/" target="_blank">Diesel Dome</a></h4>
<blockquote class="tr_bq">
<i> "...30×50 wooden dome ..."(<a href="https://www.warriordash.com/obstacle/diesel-dome/">https://www.warriordash.com/obstacle/diesel-dome/</a>)</i></blockquote>
I am afraid of heights but the dome was not bad. Easy climb.<br />
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</h4>
<h4>
<a href="https://www.warriordash.com/obstacle/hard-rain/" target="_blank">Hard Rain</a></h4>
<blockquote class="tr_bq">
<i>"Trudge through a water pit and fight the spray as you ascend up and over a soaking wet, 40-foot vault.</i>"<i>(<a href="https://www.warriordash.com/obstacle/hard-rain">https://www.warriordash.com/obstacle/hard-rain</a>/)</i></blockquote>
There was no "trudging" and this was no "water pit". It was an actual natural lake or water hole we had to swim across to get to the 40-foot vault. This was my first "OMG I'M GONNA TRULY DIE!" obstacle. As I stepped into the water I had my friend Trish to my left (she can swim), and a volunteer to my right on the shore ready to throw a life preserver at me. A few steps in the freezing cold water and there was a drop, first to chest level. This sent me into a cold shock and hyperventilating, I was literally panting, could not catch my breath, super rapid short breathing that I could NOT control. All of a sudden I could not feel the bottom, I sank over my head. I can't swim, was completely submerged but somehow I doggie paddled up to the surface, yelled "OMG Trish!" and started to swim. I made it, with Trish to my left yelling "<i>you're doing it you're swimming!</i>" and another volunteer on the shore that let me know I was getting close to shallower water. The 40-foot vault with water spraying at me suddenly did not seem to daunting after all.<br />
<h4>
</h4>
<h4>
<a href="https://www.warriordash.com/obstacle/shocktop-unfiltered/" target="_blank">Shock Top unfiltered</a></h4>
<blockquote class="tr_bq">
<i>"... hurdle yourself ...
over three sets of barricades. ...
scoot underneath an 80-foot canopy. ... race over three
more barricades...."(<a href="https://www.warriordash.com/obstacle/shocktop-unfiltered/">https://www.warriordash.com/obstacle/shocktop-unfiltered/</a>)</i></blockquote>
The canopy crawl was over a grassy area and the barricades were not that high, not hard to scale. On some I had to scale over and some were to crawl under.</div>
<div>
Here's a pic of the last barricade of the ShockTop obstacle. </div>
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(Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA0X9gZ_xOTHL9DcVCYm-_fB-vkrHs736UaKd_ipdzvn4yeDhfGBfLmw8m2vR_AXxRXkysi4DyZ_epcG6Isa19vvN2q57WslDmGNnLh0t8UKzkgwbBHhgxds8bnf4BJI5SNCf8FI6-uLzS/s640/blogger-image--1013302488.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA0X9gZ_xOTHL9DcVCYm-_fB-vkrHs736UaKd_ipdzvn4yeDhfGBfLmw8m2vR_AXxRXkysi4DyZ_epcG6Isa19vvN2q57WslDmGNnLh0t8UKzkgwbBHhgxds8bnf4BJI5SNCf8FI6-uLzS/s640/blogger-image--1013302488.jpg" /></a></div>
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</h4>
<h4>
<a href="https://www.warriordash.com/obstacle/great-warrior-wall/" target="_blank">Great warrior wall</a></h4>
<blockquote class="tr_bq">
<i>"... 14-foot wall caked in the slick
mud ...."(<a href="https://www.warriordash.com/obstacle/great-warrior-wall/">https://www.warriordash.com/obstacle/great-warrior-wall/</a>)</i></blockquote>
I am hanging my head down in shame shame shame on this one. I gave it a shot, walked up to that rope, grabbed it tight and had both feet on that wall, but for the life of me I could not pull myself up to the first slat. I would have made it if I only could have gone up to that stinking first slat that was sooo out of my reach. The only obstacle I had to walk around. You're good to go if you are tall, have long legs, strong upper body. <br />
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</h4>
<h4>
<a href="https://www.warriordash.com/obstacle/warrior-roast/" target="_blank">Warrior roast</a></h4>
<blockquote class="tr_bq">
"<i>... leap over a row of real fire ..."(<a href="https://www.warriordash.com/obstacle/warrior-roast/">https://www.warriordash.com/obstacle/warrior-roast/</a>)</i></blockquote>
Low row of stacked up firelogs. Did not have to jump high. Got a running start.<br />
<h4>
</h4>
<h4>
<a href="https://www.warriordash.com/obstacle/muddy-mayhem/" target="_blank">Muddy mayhem</a></h4>
<blockquote class="tr_bq">
<i>"Army-crawl under real barbed wire through a 100-foot-long mud pit..."(<a href="https://www.warriordash.com/obstacle/muddy-mayhem/">https://www.warriordash.com/obstacle/muddy-mayhem/</a>)</i></blockquote>
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The mud was thick and mid-thigh high, no army crawling through this, more of a duck and walk under the barbed wire. Very slippery and uneven footing. Mud got thicker after the barbed wire area, before we made it out. Make sure shoes are on tight.</div>
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(Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ5JY1VzCRB8CJXpy5H8fYM9_dRPFxqNBJmf3Voq5MFtbHF3ZbxpYNu744rKZ6ABPYsCHQZkccIS9oNAPPcuD2A-oM60VEn094xIVaNKqsy6g_6ejQ2KvDmxBsDVa-pFpwZeGSxSal_BZZ/s640/blogger-image-2005683203.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ5JY1VzCRB8CJXpy5H8fYM9_dRPFxqNBJmf3Voq5MFtbHF3ZbxpYNu744rKZ6ABPYsCHQZkccIS9oNAPPcuD2A-oM60VEn094xIVaNKqsy6g_6ejQ2KvDmxBsDVa-pFpwZeGSxSal_BZZ/s640/blogger-image-2005683203.jpg" /></a></div>
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Trish and I half way through the muddy mayhem.</div>
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(Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSb314BlQTVgUlkBPv8YeLXjlqTUgBsS-ARsl3CiZNME2nBghLjmgAOPmJO28-tuWo_cbY7lTey_92Xl3lUlnlaCRMHY4r8RRE_rARR8jnb3KQXHQUEHXWI296RHERAMtR3slBEIVDepLb/s640/blogger-image-2114264884.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSb314BlQTVgUlkBPv8YeLXjlqTUgBsS-ARsl3CiZNME2nBghLjmgAOPmJO28-tuWo_cbY7lTey_92Xl3lUlnlaCRMHY4r8RRE_rARR8jnb3KQXHQUEHXWI296RHERAMtR3slBEIVDepLb/s640/blogger-image-2114264884.jpg" /></a></div>
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<h4>
<a href="https://www.warriordash.com/obstacle/alcatraz/" target="_blank">Alcatraz</a></h4>
<blockquote class="tr_bq">
"<i>...Swim out to floating docks in the water, climb up and over, and make
sure you still have enough energy to swim to shore."(<a href="https://www.warriordash.com/obstacle/alcatraz/">https://www.warriordash.com/obstacle/alcatraz/</a>)</i></blockquote>
The floating docks had cargo netting that helped with the getting on top bad over. Thankfully this was not in deep water. Phew!<br />
<h4>
</h4>
<h4>
<a href="https://www.warriordash.com/obstacle/chaotic-cargo/" target="_blank">Chaotic cargo</a></h4>
<blockquote class="tr_bq">
<i>"...climb up 60 feet of cargo net
and cross another 10 feet of shifting cargo..."(<a href="https://www.warriordash.com/obstacle/chaotic-cargo/">https://www.warriordash.com/obstacle/chaotic-cargo/</a>)</i></blockquote>
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Chaotic cargo was high up and I definitely battled with my fear of heights on this one. I picked a support beam and went up that way. The rope seemed tighter along that area, making it less wobbly going up. Days later I still have bruises on my chins and knees from the hands and knees crawling.</div>
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(Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijJscheJkvsX4dpMriyaWJagjBp_FXng_dXNPM59NHhKwfHFVO4Cucm26w2O4668xHeojurWkiiOj3LvdTnngDLtuISTd0Hn5ZCLSdzxYE60tnD8RV_9xRJ8uqlRZwMnWvI_h5-XENRd5t/s640/blogger-image--1977348484.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijJscheJkvsX4dpMriyaWJagjBp_FXng_dXNPM59NHhKwfHFVO4Cucm26w2O4668xHeojurWkiiOj3LvdTnngDLtuISTd0Hn5ZCLSdzxYE60tnD8RV_9xRJ8uqlRZwMnWvI_h5-XENRd5t/s640/blogger-image--1977348484.jpg" /></a></div>
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Made it to the top. My hands sweating and butterflies in my stomach.</div>
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Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcZZBpxPv0rnVhYlTXAJya-LvzS3Uxc735szQTymG-bQjggEBmM8ZT75r-nfojr39EdAXPE6Ab0ca9oTi1iwXxYKtW1w5v3rVpPRHGT41Xaumm300APwgLQXHdL0tGHz5f_SLf6e1R3BgI/s640/blogger-image--2138321803.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcZZBpxPv0rnVhYlTXAJya-LvzS3Uxc735szQTymG-bQjggEBmM8ZT75r-nfojr39EdAXPE6Ab0ca9oTi1iwXxYKtW1w5v3rVpPRHGT41Xaumm300APwgLQXHdL0tGHz5f_SLf6e1R3BgI/s640/blogger-image--2138321803.jpg" /></a></div>
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Starting my descend, as my teammate gets to the top.</div>
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Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)</div>
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<h4>
<a href="https://www.warriordash.com/obstacle/pipeline/" target="_blank">Pipeline</a></h4>
<blockquote class="tr_bq">
"<i>...Climb up, over, and through a tube of kinked cargo nets 12 feet in the air.</i>"<i>(<a href="https://www.warriordash.com/obstacle/pipeline/">https://www.warriordash.com/obstacle/pipeline/</a>)</i></blockquote>
<blockquote class="tr_bq">
This is the entrance to the Pipeline. I crawled up it the regular way on my hands and knees but according to Trish<i> "going up on our back makes this much easier to navigate."</i> </blockquote>
<blockquote class="tr_bq">
(Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)</blockquote>
<blockquote class="tr_bq">
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<i><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDqlewiV391OQDTvd6RdFQ7faFSUbqLF0dxDoJx0fT3Ri-FRJP9lZm9KCrjajY13JXxyPH-8szLIJwMhV1lR_I7LndL8IPZktW_6z9TWM5adyV628N2AimZdNluV4iPQD7wMGdlvdC9SgP/s640/blogger-image--714094053.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDqlewiV391OQDTvd6RdFQ7faFSUbqLF0dxDoJx0fT3Ri-FRJP9lZm9KCrjajY13JXxyPH-8szLIJwMhV1lR_I7LndL8IPZktW_6z9TWM5adyV628N2AimZdNluV4iPQD7wMGdlvdC9SgP/s640/blogger-image--714094053.jpg" /></a></i></div>
<i><br /></i></blockquote>
On the next photo you can see the other end of the cargo net tubes leading into a scaling down of a slanted wall. This led to the next obstacle (Goliath), you can see part of it to the right, it is that slanted wall with wooden slats across and ropes coming down. People were slipping and sliding all over the place and slamming against the wall. My vibrams awesome traction helped me scale this wall with no slippage. </div>
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Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK8_Jy9JI9FsLefckFTmGqksmegVI2E0oZCxkjQ7wfdK2zp_DwTKJfzGFNBYazlxG7Gy4yEYz73pH6dgIuspuykbNY4WUcQ5gLFo8BBGq2-mSzCiBASK9JarbgEMrojiGtoua-lFA4qGY9/s640/blogger-image--1514226720.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK8_Jy9JI9FsLefckFTmGqksmegVI2E0oZCxkjQ7wfdK2zp_DwTKJfzGFNBYazlxG7Gy4yEYz73pH6dgIuspuykbNY4WUcQ5gLFo8BBGq2-mSzCiBASK9JarbgEMrojiGtoua-lFA4qGY9/s640/blogger-image--1514226720.jpg" /></a></div>
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<h4>
<a href="https://www.warriordash.com/obstacle/goliath/" target="_blank">Goliath</a></h4>
<blockquote class="tr_bq">
<i>"...Summit the largest obstacle,... race across a two-story balance beam before making a
splash at the bottom of a 30-foot-high slide..."(<a href="https://www.warriordash.com/obstacle/goliath/">https://www.warriordash.com/obstacle/goliath/</a>)</i></blockquote>
</div>
<div>
After scaling the slippery wall came the balance beams with water sprays shooting out at us. There was a water and mud pit under it. It seemed to me that we were pretty high up in the air, I do not know how deep the water pit was and I did not want to find out.</div>
<div>
<br />
Pictured here is my friend Trish walking across the balance beams. </div>
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(Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)<br />
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Facing my fear of drowning, since I don't know how to swim. This is me, after going down the 30 foot high slide. I landed in a spot that was deeper than I am tall. I sank and having no footing, had to dogie paddle to the surface and out of the deep area.</div>
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Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)</div>
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We made it out alive! </div>
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Photo Credit: <a href="http://rm.gamefacemedia.com/races/714/landing" target="_blank">GameFaceMedia</a>)</div>
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After the last obstacle we went by the <a href="https://www.facebook.com/NaturalStrides" target="_blank">Natural Strides</a> tent, where they had the <a href="https://www.facebook.com/VibramFiveFingers" target="_blank">Vibram FiveFingers</a> shoe washing station. What a nice touch, I thought that was a great idea. They washed our mud filled shoes for us. While we sat in the sun to dry up a bit and got some of the mud out of our ears. Thanks Natural Strides for having a box of Qtips at their tent :-)</div>
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(Photo Credit: <a href="https://www.facebook.com/NaturalStrides" target="_blank">Greg Scott, Natural Strides</a>) </div>
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There was also a tent for changing clothes. It was set up with tables, no showers. On the way out to the shuttle I saw a sign out on a front yard "camp hose shower $1.00" heee heee. </div>
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I have to say that this event was very organized. I was very pleased with the overall atmosphere and despite having to battle my fears I came out with a great feeling of accomplishment.</div>
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I can't wait to do it again next year.</div>
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Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-11688179170639938252015-04-15T17:07:00.001-04:002015-04-15T17:07:07.861-04:00Spinach and kale chicken salad<div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA6f7dwFSUkeT7JkwfH8OL5tRiSz7PqS47oprQeDYSkGAxQUUsgzbSHFEN_ZULtttr0WjbZGEWnRpwSFAs6kYDJu4U9zSVGKOLUwaZvRio-isT0Wwcn3aLHGyP51ltmMLbrFx4aAhqkekO/s640/blogger-image--521228729.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA6f7dwFSUkeT7JkwfH8OL5tRiSz7PqS47oprQeDYSkGAxQUUsgzbSHFEN_ZULtttr0WjbZGEWnRpwSFAs6kYDJu4U9zSVGKOLUwaZvRio-isT0Wwcn3aLHGyP51ltmMLbrFx4aAhqkekO/s640/blogger-image--521228729.jpg"></a></div><br></div><div><br></div><div>Pour about 1 tablespoon of grape seed oil in a pan.</div>Sprinkle the chicken breasts with yellow curry, grilling seasonings, and Worcestershire sauce if you like.<div>Cover and cook on low till tender, add small amounts of water as needed to keep it saucy.</div><div>Shred chicken.</div><div><br></div><div>1 can green beans mixed w/ one capful of apple cider vinegar. </div><div><br></div><div>1 can regular beets ( not the pickled kind)</div><div><br></div><div>Serve the chicken, green beans and beets over baby kale and spinach.</div><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-65579717224196297972015-03-14T18:24:00.001-04:002015-06-22T13:29:28.069-04:00Upcoming Local Events- 2015<h4>
<span style="font-weight: normal;"><span style="font-size: large;">Instead of looking through my timeline to find local event links that I have already posted somewhere down the line, I decided it would be easier to update and share this list from here as I find new events throughout the year. These are local to North Georgia, usually Woodstock, Marietta, Kennesaw and surrounding area, with some events farther away.</span></span></h4>
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<span style="font-weight: normal;"><span style="font-size: large;"> </span></span><img alt="" src="http://quotesnsmiles.com/wp-content/uploads/2013/03/as-long-as-you-dont-give-up-running-picture-quote.gif" height="260" id="yui_3_5_1_4_1426372706116_933" style="height: 260px; width: 420px;" width="420" /></h4>
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<span style="font-size: large;">*3/21/15 <a href="http://www.active.com/woodstock-ga/running/2nd-annual-run-walk-or-roll-take-the-next-step-2015-f" target="_blank">Next Step Run Walk or Roll 5K</a></span></h2>
<span style="font-size: large;">First Baptist Church of Woodstock </span><br />
<span style="font-size: large;">11905 Highway 92 </span><br />
<span style="font-size: large;">Woodstock Ga 30188 </span><br />
<span style="font-size: large;">8:00 a.m.</span><br />
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<span style="font-size: large;">*3/21/15 <a href="https://www.facebook.com/events/836603779767157/" target="_blank">Warrior Krav Maga Bootcamp</a></span></h2>
<span style="font-size: large;">ATA Woodstock</span><br />
<span style="font-size: large;">11517 Highway 92, Ste 110</span><br />
<span style="font-size: large;">Woodstock Ga 30188</span><br />
<span style="font-size: large;">10 a.m. - noon </span><br />
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<span style="font-size: large;">*4/11/15 <a href="https://www.warriordash.com/location/2015-warrior-dash-georgia/" target="_blank">Warrior Dash obstacle 5K</a></span></h2>
<span style="font-size: large;">Blue Ridge Camp</span><br />
<span style="font-size: large;">Hwy 441 and Playhouse Street</span><br />
<span style="font-size: large;">Mountain City Ga 30562</span><br />
<span style="font-size: large;">11:30 a.m.</span><br />
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<span style="font-weight: normal;"><b>4/18/15</b> <b><a href="https://festivusgames.com/register-2015-04/?paramHostNumber=0244" target="_blank">Festivus Crossfit Games </a></b></span></h2>
<span style="font-size: large;">CrossFit Etowah</span><br />
<span style="font-size: large;">8811 Hwy 92</span><br />
<span style="font-size: large;">Woodstock Ga 20189 </span><br />
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*5/2/15 <a href="http://www.naturalstrides.org/2nd-annual-greenprints-5k.html" target="_blank">GreenPrints 5K</a></h2>
<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">Starts and finishes at the site of Trailfest</span></span></span><br />
<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">behind Natural Strides in Woodstock </span></span></span><br />
<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">at 8636 Main Street Woodstock Ga 30188</span></span></span><br />
<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">8:00 a.m.</span></span></span><br />
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<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">*5/16/15 <a href="http://www.active.com/woodstock-ga/running/distance-running-races/hustle-for-heroes-5k-2015" target="_blank">Hustle for Heroes 5K</a></span></span></span></h2>
<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">First Baptist Church of Woodstock</span></span></span><br />
<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">11905 Highway 92</span></span></span><br />
<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">Woodstock Ga 30188 </span></span></span><br />
<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">7:30 a.m.</span></span></span><br />
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<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">*5/25/15 Memorial Day MURPH</span></span></span></h2>
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<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">*6/13/15 <a href="http://mountaingoatadventures.com/ropemillrun/registration" target="_blank">Rope Mill Trail run 10K</a></span></span></span></h2>
<span style="font-size: large;"><span class="Subhead1">Olde Rope Mill Park<br />
</span><span class="WoodstockSubhead2">
690 Rope Mill Road<br />
Woodstock, GA 30188</span></span><br />
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<span style="font-size: large;"><span style="font-family: averia sans libre;"><span style="color: black;">*7/04/15 <a href="http://www.active.com/woodstock-ga/running/distance-running-races/woodstock-freedom-run-5k-1-mile-2015" target="_blank">Woodstock Freedom Run 5K</a><a href="http://mountaingoatadventures.com/ropemillrun/registration" target="_blank"></a></span></span></span></h2>
<span style="font-size: large;"><span class="Subhead1"><span class="ed-address-name" itemprop="name">Morgans Hardware</span> <span class="bullet"></span><span class="ed-address-text" itemprop="address" itemscope="" itemtype="http://schema.org/PostalAddress"><span itemprop="streetAddress"> </span></span></span></span><br />
<span style="font-size: large;"><span class="Subhead1"><span class="ed-address-text" itemprop="address" itemscope="" itemtype="http://schema.org/PostalAddress"><span itemprop="streetAddress">8594 Main Street</span>
Woodstock, GA</span></span><span class="WoodstockSubhead2"><br />
Woodstock, GA 30188</span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2">7:15 a.m. </span></span><br />
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<span style="font-size: large;"><span class="WoodstockSubhead2">*8/1/15 <a href="http://www.active.com/kennesaw-ga/running/distance-running-races/herorun-2015" target="_blank">Hero Run 5K</a></span></span></h2>
<span style="font-size: large;"><span class="WoodstockSubhead2">Kennesaw First Baptist Church</span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2">2958 North Main Street</span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2">Kennesaw Ga 30144</span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2">7:30 a.m. </span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2"><br /></span></span>
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<span style="font-size: large;"><span class="WoodstockSubhead2">*9/7/15 <a href="https://events.membersolutions.com/event_register.asp?content_id=56334" target="_blank">Labor Day Be Your Own Hero 5K/10K</a></span></span></h2>
<span style="font-size: large;"><span class="WoodstockSubhead2">AMC Barrett Commons 14 </span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2">2600 Cobb Pl Ln NW</span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2">Kennesaw Ga 30144</span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2">7:30 a.m. </span></span><br />
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<span style="font-size: large;"><span class="WoodstockSubhead2">*12/13/15 <a href="http://www.active.com/kennesaw-ga/running/races/the-locomotive-half-marathon-5k-2015" target="_blank">Locomotive Half Marathon</a></span></span></h2>
<span style="font-size: large;"><span class="WoodstockSubhead2">Barrett Summit </span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2">1990 Vaughn Rd</span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2">Kennesaw Ga 30144</span></span><br />
<span style="font-size: large;"><span class="WoodstockSubhead2">7:30 a.m.</span></span><br />
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<br />Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-34402866303242506762015-01-28T12:49:00.000-05:002015-01-28T12:49:24.956-05:00Egg CoffeeI'm a big coffee drinker and I had never heard of egg coffee..until today. At first I was sort of repulsed at the idea of having an egg in my coffee, then I saw the video by <a href="https://www.facebook.com/video.php?v=755815437838959&pnref=story" target="_blank">Tastemade</a> and decided to give it a try.<br />
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Basically you take an egg and mix it with your ground coffee and add that to boiling water then strain it.<br />
I was pleasantly surprised. The result was a richer cup of Java without the bitterness.<br />
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I drank mine with coconut milk, but it is perfectly fine all by itself. Oooo and I'm thinking it would also make an awsome Bullet proof coffee w/ coconut oil, some cinnamon, turmeric and coconut milk all revved up in the NutriBullet. Mmmmmm.</div>
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Check out the video for step by step instructions</div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://ytimg.googleusercontent.com/vi/yc2J_Ay8fCQ/0.jpg" frameborder="0" height="266" src="http://www.youtube.com/embed/yc2J_Ay8fCQ?feature=player_embedded" width="320"></iframe></div>
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If YouTube video doesn't play then try viewing it on Tastemade a FB page:</div>
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<a href="https://www.facebook.com/video.php?v=755815437838959&pnref=story" target="_blank">https://www.facebook.com/video.php?v=755815437838959&pnref=story</a></div>
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Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-48191453086757327482015-01-27T15:07:00.001-05:002015-01-27T15:07:54.202-05:00Another comforting chicken soupI love soups and make them often. They're an easy, quick and I find them so comforting, specially during the winter months.<div>For this particular one I sautéed two boneless chicken breasts in grapeseed oil, garlic, Worcestershire sauce and grill time seasonings. </div><div>I then added water to cover and let them cook. Took them out and chopped them, then returned to the broth. </div><div>To that I added chopped up carrots and waited till the carrots were done before adding diced green and red pepper and celery. </div><div>I also sprinkled in turmeric and curry.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1pKluCwOL8dlf2YAqXxcsdWUPDDgdf0Q_V3HgPK7KZ1UQL7B89tBFOWhkYH2JhaolyMr41o6L5lDKiYa6xNn4eM5rbpDyq8220D24YHyDsVHyW3BVGV2VFQ3yduIVInRRpWR7ORusZ_UZ/s640/blogger-image-1205432564.jpg" imageanchor="1" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1pKluCwOL8dlf2YAqXxcsdWUPDDgdf0Q_V3HgPK7KZ1UQL7B89tBFOWhkYH2JhaolyMr41o6L5lDKiYa6xNn4eM5rbpDyq8220D24YHyDsVHyW3BVGV2VFQ3yduIVInRRpWR7ORusZ_UZ/s640/blogger-image-1205432564.jpg"></a></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Since these were boneless breasts I added a little bit of chicken bouillon. Had them been bone in I would have let the bones simmer longer and ommited the bouillon. But that is just my personal preference. </span></div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3lbq-zzcQjr0CYGRwnNVdHrPSehRhPVGdid7trxBDaWUpXA0e2ttVuCZe41tEAqzgsUB9-CEnV7-KcjDEHG0Bf0IbScQypQ8NRICSe1qorZordBlVcBAENEo9NXBCMh00hbMgzO1QBZ3r/s640/blogger-image--1355010245.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3lbq-zzcQjr0CYGRwnNVdHrPSehRhPVGdid7trxBDaWUpXA0e2ttVuCZe41tEAqzgsUB9-CEnV7-KcjDEHG0Bf0IbScQypQ8NRICSe1qorZordBlVcBAENEo9NXBCMh00hbMgzO1QBZ3r/s640/blogger-image--1355010245.jpg"></a></div><br></div><div>Mmmmm mmmmm Good Soup.</div><div><br></div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-12134885065725418892015-01-07T13:39:00.001-05:002015-01-07T13:53:09.859-05:00Chicken stock soupHere's a quick soup I made today with chicken stock and some veggies on hand.<br />
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My options were limited. My 3 year old is sick with some sort of stomach/gut bug and has not eaten since Monday afternoon, it is now Wednesday afternoon. I haven't had the chance to go to the store and did not have any bones in the fridge, I did find some dehydrated chicken broth powder so I made the broth with that.</div>
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No precise measurements, I eyeballed the amount of chicken broth powder into the pot of water till it tasted good to me. I also added the following:</div>
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3 diced carrots</div>
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1 diced mushroom</div>
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1/8 diced green pepper</div>
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Teaspoon or so of chopped garlic</div>
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Couple dashes of : turmeric, cumin and curry.</div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Boiled till carrots were almost tender enough then added 1 </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">stalk diced celery.</span></div>
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<span style="font-family: Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif;"><span style="-webkit-text-size-adjust: auto;">I scooped about a cup or so of the cooked veggies and put that in the bullet, added a handful of Chia seeds and broth, processed till smooth and added that to the pot 'o soup. It made the broth more substantial to me. </span></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">After that I added 3 handfuls of small egg noodles because my lil munchkin likes those.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Success, she ate a small bowl of it. </span><br />
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">* Note: For Whole30 and Paleo compliance just omit the noodles.</span><br />
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Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-43315887870601822222014-11-03T11:30:00.001-05:002014-11-03T11:30:28.955-05:00What's for lunch? Delicata squash w/ Brussel sprouts and green fried
plantain<div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I bought this delicata squash at Walmart 2 weeks ago and it has been seating on my counter waiting waiting waiting to be eaten. Today was the day. My lunch options were pretty grimm, as I really need to do some grocery shopping for some fresh veggies. </div><div class="separator" style="clear: both;">I went on a scavenging hunt in my fridge and found a pack of frozen Brussel sprouts. There was a semi-green plantain in the pantry and some grape seed oil. </div><div class="separator" style="clear: both;">I fried the plantain in a little bit of the grapeseed oil. Drizzled the oil over the sprouts and the squash and seasoned with salt and pepper. I broiled them on low till the squash and the sprouts were tender.</div><div class="separator" style="clear: both;">This is my lunch today. I'm saving the other half for later.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi63jqRxqrSu53FhNeUJWVYZUlRGYjLXjBeLObREdTWT04uLr49a0ELiWjvzlb_eZ0Ma03h4mX4gbm2Vj02f2GCYFc83K4F9KTkVtuucXmuu3ZUVyXJFe5KEPOyGLgFWrE0cxr6ck5NfTi2/s640/blogger-image-1471486904.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi63jqRxqrSu53FhNeUJWVYZUlRGYjLXjBeLObREdTWT04uLr49a0ELiWjvzlb_eZ0Ma03h4mX4gbm2Vj02f2GCYFc83K4F9KTkVtuucXmuu3ZUVyXJFe5KEPOyGLgFWrE0cxr6ck5NfTi2/s640/blogger-image-1471486904.jpg"></a></div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-1526354153119479442014-09-27T18:48:00.001-04:002014-09-27T18:55:59.084-04:00The Crunchy Crossfitters at the Spartan Workout Tour 2014Marietta &Extreme Rush Apparel Review<div>
The Spartan Workout Tour came to Marietta and Three of us from <a href="https://www.facebook.com/CrossFitEtowah" target="_blank">Crossfit Etowah's</a> </div>
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On-Ramp to Crossfit Bootcamp decided to give it a shot. If you are thinking on participating but haven't decided yet let me tell ya, stop over thinking and JUST DO IT! </div>
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Here's the link to the 2014 Workout Tours.</div>
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<a href="http://www.spartan.com/spartan-workout-tour/">http://www.spartan.com/spartan-workout-tour/</a></div>
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The workout takes 2 hours and you WILL NOT stop moving during those 2 hours.</div>
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There is no gym equipment involved, all you need is your body, a towel and water! </div>
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We did sprints, running in place, squats, jumping squats, jumping jacks, push ups, staggered push-ups, Burpees, planks, great vine steps, skater steps, leg lifts/flutter kicks and a couple more. </div>
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A lot of emphasis on Core strengthening exercises. For active recovery between periods of intense workout we did jogging in place, planks and jumping jacks. </div>
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The weather was not great, it sprinkled the whole time we were there and the pavement was very wet and somewhat slippery. Still, I had fun and felt accomplished to having finished the WOD.</div>
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A huge THANKS goes to <a href="https://www.facebook.com/extremerushapparel" target="_blank">Extreme Rush Apparel</a> , who supplied our performance workout clothing. Even in the wet weather their performance clothing kept wicking the water and sweat away from my skin. I had a "Training for a Spartan" shirt on top of the performance shirt and while the spartan shirt was soaked, the performance material kept my skin pretty dry. </div>
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Even though I had water dripping down my legs from the rain and being on the ground repeatedly, the performance capris did the same as the shirt wicking moisture away from skin and drying super fast. </div>
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Oh and they truly move and stretch with you, they don't ride down, are awesome for squats, no chaffing while running and super comfortable. I finally found my favorite pair of capris for running events, will definitely be wearing these on my next race. </div>
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The Crunchy Crossfitters ( Lorena, Lillian and me<w/glasses> ) before the Spartan Workout Tour, <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">sporting Extreme Rush Apparel.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5AIK2jScOsbAxm55VIcz3qo9lUFo_MgletxVUYNcW4REx4qxb4JZk6do-hjfaBmLPQ5Q7_v9J9UgE_IVnQStMpN_gFtOCezpH6ho9i17OrDP0IvqchcxU6ukoWU4ndx4rRPPdjvN6DCx6/s640/blogger-image-298524873.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5AIK2jScOsbAxm55VIcz3qo9lUFo_MgletxVUYNcW4REx4qxb4JZk6do-hjfaBmLPQ5Q7_v9J9UgE_IVnQStMpN_gFtOCezpH6ho9i17OrDP0IvqchcxU6ukoWU4ndx4rRPPdjvN6DCx6/s640/blogger-image-298524873.jpg" /></a></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">You can find the ERA performance shirt here:</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a href="http://extremerush.com/women/womens-e.r.a.-performance-v-neck-red/">http://extremerush.com/women/womens-e.r.a.-performance-v-neck-red/</a></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Specs:</span></div>
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<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Slim fit flexible v-neck that move with your body to give you complete freedom of motion without restrictions.</span></li>
<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Extremely soft and comfortable so you can focus on your training.</span></li>
<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Wicks away moisture and prevent odor causing bacteria.</span></li>
<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tag less print to prevent skin irritation.</span></li>
<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">84% Polyester/16% Spandex</span></li>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Find the ERA performance Capris here: </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a href="http://extremerush.com/women/womens-e.r.a.-luxe-lime/black-performance-capris/">http://extremerush.com/women/womens-e.r.a.-luxe-lime/black-performance-capris/</a></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Specs:</span></div>
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<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">High quality performance fabric to keep you cool and dry during your extreme workouts.</span></li>
<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Wicks away moisture and prevent odor causing bacteria.</span></li>
<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Flat lock stitch to prevent chaffing.</span></li>
<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tag less print to prevent skin irritation.</span></li>
<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">16" inseam.</span></li>
<li style="background-image: none; border: none; margin: 0px; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">84% Nylon/16% Spandex</span></li>
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Lillian, me, and Lorena at the event. We wore our spartan shirts on top of the performance shirts.<br />
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Ps: it sucks to wear glasses in the rain, I couldn't see a thing while it was raining.<br />
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Lorena & Lillian got to meet <a href="https://www.prod.facebook.com/AmandaSullivanSmiles" target="_blank">Amanda Sullivan</a> and<a href="https://www.prod.facebook.com/thetoddlove" target="_blank"> Todd Love</a> , Spartan Athletes, motivators and an inspiration to us all.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQa0F_PYOvrYjkDvo7KckX_OTA7MSqTkUzPZImOq8aescwzQ41HtGEXYq75hlD6WDd3K_CNfpsyvhhpT-BNxOBAUBhfQ_CgGBoONqIVYteTyqU_8pTgYZrEiKY8qlP5ZB-08udZF9OyWsG/s640/blogger-image-389931785.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQa0F_PYOvrYjkDvo7KckX_OTA7MSqTkUzPZImOq8aescwzQ41HtGEXYq75hlD6WDd3K_CNfpsyvhhpT-BNxOBAUBhfQ_CgGBoONqIVYteTyqU_8pTgYZrEiKY8qlP5ZB-08udZF9OyWsG/s640/blogger-image-389931785.jpg" /></a></div>
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I started this journey a year ago to loose weight. But goals change and now <span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">I train to become stronger. My current most immediate goal is build up the stamina to be able to run a half marathon, but the Spartan Sprint is definitely a goal to be mastered in the horizon. </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br /></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Have a happy healthy crunchy green day :-)</span></div>
Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-87884516447643515822014-09-20T09:30:00.001-04:002014-09-20T09:30:06.116-04:00Whole30/Paleo breakfast- omelette w/ bacon<div>Hubby made me breakfast this morning, Paleo style, he did good :-)</div><div><br></div><div>Ingredients:</div><div><br></div><div>Two eggs</div><div>Green pepper</div><div>Red pepper</div><div>Black Forest ham</div><div>Bacon</div><div>Salt & pepper</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7iIfWt-vfC7UFxcwcwcWG4bXU-EkAiNcuIr1zo8hNhJjsQ3ilUALiHuYCpoHLi75GJZWQNYdPekSsVnyB48by3pruAGINWG12wUtWfyteMOUZuqddPTJKNEhCT0j3RCl99YpFHmNZbxLU/s640/blogger-image--32634991.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7iIfWt-vfC7UFxcwcwcWG4bXU-EkAiNcuIr1zo8hNhJjsQ3ilUALiHuYCpoHLi75GJZWQNYdPekSsVnyB48by3pruAGINWG12wUtWfyteMOUZuqddPTJKNEhCT0j3RCl99YpFHmNZbxLU/s640/blogger-image--32634991.jpg"></a></div><br></div><div>The omelette had ham and the green/red pepper folded into it. So yummy.</div><div> </div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-8125244441382132082014-08-19T14:27:00.000-04:002014-08-19T14:29:02.121-04:00Latest 5K runs, events and routines for July and AugustWow, can't believe we're approaching the end of August already. It's been hectic and I'm still adjusting to new schedules.<div><br>
My 5 yr old started kindergarten at the beginning of the month, and the 3 yr old is still home with me. It gets hectic with school, homework, taekwondo and On-Ramp to Crossfit Bootcamp time.</div><div><br></div><div>
I earned my July's Get Out and Run metal by participating in the Woodstock Freedom Run on July 4th. That was a 5K in Downtown Woodstock, my chip time was 31:08, I'm striving to improve my running time with every race. The kids loved watching the parade afterwards. The run was sponsored by Pinacle Orthopaedics, I had my elbow surgery there last year when I was dealing with olecranon Bursitis (that's another blog post).</div><div><br></div><div><br>
<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoqlhe5FVj-GmJLAjMgYRhtem6sNxx0E_szZt3dMLsRp1MLjNAsgJN5l3TRdjqX57vGjY0hhI1HnZcEvW36t0MBs0fuL-mPeK8zyMVEWC6SloJHFjpNPShfkIsr774HtDCVO7qSVS7OSPA/s640/blogger-image-293638745.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoqlhe5FVj-GmJLAjMgYRhtem6sNxx0E_szZt3dMLsRp1MLjNAsgJN5l3TRdjqX57vGjY0hhI1HnZcEvW36t0MBs0fuL-mPeK8zyMVEWC6SloJHFjpNPShfkIsr774HtDCVO7qSVS7OSPA/s640/blogger-image-293638745.jpg"></a></div><br>
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The Run for Wounded Heroes 5K benefiting the Wounded Warrior Project followed on August 2nd. I irritated my patella tendon during Bootcamp two days before the race. Had to get a shot on the knee the day before, iced it really good that day and wore a patella strap the day of the race. I was pretty sure I would not beat my previous time. Surprised myself with a 29:45 chip time.</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNvlDhOR5AG5t0-r7D3ASd7yh5BZcIimlE57dZ9rkkCvfom5igrQSca0qlcNGX-8-GTpzax9BbEgWh2nMyUOuoF-KRAtgjZGMo7Pj0NHr4W7EXAUF8ujAEhUdyKVz62Pj0BW7LC_1rJUOV/s640/blogger-image--1420239539.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNvlDhOR5AG5t0-r7D3ASd7yh5BZcIimlE57dZ9rkkCvfom5igrQSca0qlcNGX-8-GTpzax9BbEgWh2nMyUOuoF-KRAtgjZGMo7Pj0NHr4W7EXAUF8ujAEhUdyKVz62Pj0BW7LC_1rJUOV/s640/blogger-image--1420239539.jpg"></a></div><div class="separator" style="clear: both;"><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGfrL3YFePME67ZtEDNwqXgoqZhzSDa_0QrG87zMTaD3-wYtplP9ehOUSCStYlWbwq-1_dSFJppg4m6_V4rNc7HrOoCHUmVrkk2vEjuVU8-QDgyqOPhqky1Js77qWABCJluCIC0DGf92J1/s640/blogger-image-1252903254.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGfrL3YFePME67ZtEDNwqXgoqZhzSDa_0QrG87zMTaD3-wYtplP9ehOUSCStYlWbwq-1_dSFJppg4m6_V4rNc7HrOoCHUmVrkk2vEjuVU8-QDgyqOPhqky1Js77qWABCJluCIC0DGf92J1/s640/blogger-image-1252903254.jpg"></a></div></div><br>
September will be a fun month. I'm running the Labor Day Be Your Own Hero 10K . I'm hoping to beat my previous time of 1:21. will also participate in the Spartan WOD that's coming to town at the end of the month. Will let y'all know how that goes. <br>
<br></div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-60044470310581327892014-07-23T15:02:00.001-04:002014-07-23T15:02:33.621-04:00Stew meat, Asparagus and yellow zucchini - Paleo/Whole30<div>Here it is, today's yummy supper. The yellow zucchini is from my garden, sautéed with grape seed oil along w/ the asparagus and seasoned with salt and pepper.</div><div>I browned the stew meat first then added chopped carrots, celery and green pepper from the garden. Then added 2 cans of chicken broth and garlic. Once the meat was tender I added the spuds and some water to cover. Covered and cooked till the taters were done. </div><div>Simple and tasty. </div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnWs9jZ-3gfDTL3L5CqlggLH5l9c4SstVp6gKJaicOy_fF4YY6dCx6zmLrBQW5Pl5ijHZ-YYcozsNljb_r1eCPF30p8WyKdKG7hdYexbvRN6UgBJb_CCqa3VpICTg2nt6v-fX8s2MvxQuG/s640/blogger-image--65124426.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnWs9jZ-3gfDTL3L5CqlggLH5l9c4SstVp6gKJaicOy_fF4YY6dCx6zmLrBQW5Pl5ijHZ-YYcozsNljb_r1eCPF30p8WyKdKG7hdYexbvRN6UgBJb_CCqa3VpICTg2nt6v-fX8s2MvxQuG/s640/blogger-image--65124426.jpg"></a></div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-8683628050961206462014-06-07T16:21:00.001-04:002014-06-07T16:21:14.362-04:00Dinner time, the Paleo way.<div>This was dinner last night. Quick and easy. Paleo and whole30 compliant.</div><div>I cooked sweet potatoes and seasoned them with salt, pepper and ghee.</div><div>The green beans were seasoned with vinegar, salt and pepper.</div><div>The beets were served plain.</div><div>For the protein I used a very thin steak, simply browned first on a skillet with grape seed oil and then I added steak seasonings and some h2o and covered to get it tender.</div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnRslbAT2XLAxfXwPz0o8W9R0qX-pFhz2MuWlzP0ILVgLIzuTPSCGGi8ONxDOPBfTNZyUkgAMM7KxqGFGAqkqiY6FNSfkFXA69RMaYtgmwXg7iYf_AS9oNwbOlUVjoo-FSyPrNvwiAJGl9/s640/blogger-image--211130753.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnRslbAT2XLAxfXwPz0o8W9R0qX-pFhz2MuWlzP0ILVgLIzuTPSCGGi8ONxDOPBfTNZyUkgAMM7KxqGFGAqkqiY6FNSfkFXA69RMaYtgmwXg7iYf_AS9oNwbOlUVjoo-FSyPrNvwiAJGl9/s640/blogger-image--211130753.jpg"></a></div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-9395786437343234332014-06-02T20:56:00.001-04:002014-06-02T20:56:57.094-04:00Paleo Mug Muffin- coconut and almond flourGoogle Paleo Mug muffin or bread and you'll get a long list of recipes. <div>This one is the one I have tried in the past, it has the consistency of cornbread almost, it is dense and I have eaten it with eggs and bacon as a breakfast sandwich.<div><br></div><div>In a mug mix well</div><div><br></div><div>1 egg</div><div>1 Tablespoon of Full fat canned coconut milk</div><div>1 level Tablespoon coconut flour.</div><div>1 level Tablespoon almond flour.</div><div>1/2 teaspoon baking powder</div><div>Dash of salt</div><div><br></div><div>Microwave 2 to 2:30 minutes.</div><div><br></div><div><br></div></div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-6083844790439140542014-05-22T16:35:00.001-04:002014-05-22T16:35:38.090-04:00Simple summer time refreshing vegetable spritzer<div>This is a very simple, easy to make and refreshing summer time spritzer.</div><div>I used 4 oz of ea.</div><div>La Croix Berry sparkling water</div><div>V8 vegetable juice</div><div>Orange juice.</div><div>Everything was already cold from the fridge, ready to go after mixing. </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6p5hm4Ms2t8WxPqm3PGo_pjd_cprOLnW_ajS3BxdTY4hpunTaLEZmPfE_pxx_D4S2srNF34lSr4dveha5B3CPF00gbknSQZUVxWjfWoSmO45ZbtAix4A_kWbIduOwerIkhJeXvQZF3zCM/s640/blogger-image--1118610822.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6p5hm4Ms2t8WxPqm3PGo_pjd_cprOLnW_ajS3BxdTY4hpunTaLEZmPfE_pxx_D4S2srNF34lSr4dveha5B3CPF00gbknSQZUVxWjfWoSmO45ZbtAix4A_kWbIduOwerIkhJeXvQZF3zCM/s640/blogger-image--1118610822.jpg"></a></div><div class="separator" style="clear: both;"><br></div><br></div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-26765236284685869292014-05-14T12:21:00.000-04:002014-05-14T12:21:09.930-04:00How much protein should you consume per day?<div>
<div style="text-align: center;">
<br /></div>
<h3>
Do you know how many grams of protein you are supposed to consume daily? </h3>
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<div>
<br /></div>
Here's a bit of info on that subject that I read the other day on a newsletter from Coach Matt from <a href="https://www.facebook.com/wodnation" target="_blank">WOD Nation</a>.<br />
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<br />
<div>
Basically you need .8 grams per kg of body weight.</div>
<div>
1 lb = 0.453 kg</div>
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So say you weigh 135 lbs multiply by 0.453kg is roughly 61 kg</div>
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61 kg multiplied by .8 g is roughly 48 grams of protein.</div>
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</div>
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I hope this helps.</div>
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Have a happy and healthy crunchy green day :-)</div>
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Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-54839227720196710972014-05-14T12:01:00.001-04:002014-05-20T16:02:34.162-04:00Quick and easy Paleo dinner: raw veggies topped with meat sauce.<div>Quick and easy Paleo dinner for today.</div><div>Chopped organic lettuce</div><div>Sliced green pepper</div><div>Sliced red pepper</div><div>Sliced organic carrot</div><div>Top with thick meat sauce.</div><div><br></div><div>I make the meat sauce by cooking a lb of ground beef in a large pot. </div><div>Add garlic, red and green pepper, Italian seasonings, salt and pepper.</div><div>Add a 29oz can of kroger tomato sauce, add a little bit of water, stir and cover.</div><div>Simmer for a while till sauce cooks down to your liking.</div><div>Pour that stuff on everything from eggs to salads. </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwmtZYHcfyfu5gV3Pd_0viWtBEHJm7lkW8IFyzUUvdurLuEzc3pmUYChdQy-VxCR5ttIq-Ko0-Rh42OeV0ImWDulSaLifdad2v6XG13ORYojd2jvJnwc-ykcNlJgMGNDh4nm2A86tXYUJm/s640/blogger-image-1105370729.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwmtZYHcfyfu5gV3Pd_0viWtBEHJm7lkW8IFyzUUvdurLuEzc3pmUYChdQy-VxCR5ttIq-Ko0-Rh42OeV0ImWDulSaLifdad2v6XG13ORYojd2jvJnwc-ykcNlJgMGNDh4nm2A86tXYUJm/s640/blogger-image-1105370729.jpg"></a></div><br></div>Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-44876611283425874862014-05-01T22:52:00.001-04:002014-05-01T22:52:42.941-04:00Mobility Workshop- Posterior & Anterior Chains + Shoulder Complex<span style="font-weight: normal;"><span class="userContent" data-ft="{"tn":"K"}">We had a Mobility
Workshop tonight taught by <a href="https://www.facebook.com/pages/Crossfit-Etowah/408274312607166" target="_blank">Crossfit Etowah</a>'s coach Jeff Rice.</span></span><br />
<span class="userContent" data-ft="{"tn":"K"}">It covered Posterior and Anterior Chains and the shoulder
complex. </span><br />
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<span class="userContent" data-ft="{"tn":"K"}">We warmed up doing dynamic stretches which consisted of Walking Toe touches, Figure 4, Knee Hugs and Quad Pulls. You can do these by walking from one side of the room to the other and back. It was so nice outside we did them in the parking lot.</span><br />
<span class="userContent" data-ft="{"tn":"K"}"><br /></span>
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Do two rounds of each stretch and try to hold it for 30 seconds.<br />
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After Warm up we moved onto working on the Posterior Chain.<br />
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<u><b>Posterior Chain</b></u><br />
Start your way from the bottom up, so you would start with stretching out your calves and hamstrings first.<br />
1- 90 Degree stretch<br />
2- Figure 4<br />
3- Knee hug<br />
4- Bicycle stretch<br />
5- Plow stretch<br />
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<u><b> Anterior Chain</b></u><br />
1- Cobra Stretch<br />
2- Butterfly stretch<br />
3- Sprinters<br />
4- Quad Pull.<br />
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<u><b>Shoulder Complex</b></u><br />
1- Pass throughs<br />
2- Reverse Passthroughs<br />
3- Rack Pulls<br />
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Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-14629927947997942492014-04-20T17:32:00.002-04:002014-04-20T17:36:12.826-04:00First National Festivus Games- My first competition.<div>
On Saturday April 19 2014 I participated in my first Crossfit competition; the first national Festivus Games. It's a competition designed for Novice and Intermediate Crossfit athletes. I competed at the beginner level. </div>
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<div>
I was super nervous going into this. Started exercising back in June of 2013 and haven't looked back. Ran my first 5k in February and decided to sign up for the Festivus. I cannot do double unders yet, or a pull up without either a weight assist machine or a band, plus at the time of signing up I had not done power cleans. I can finally manage to do a box jump onto a 1 foot box but anything higher is a step up. </div>
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So I mustered up the courage and signed up for the novice division.</div>
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It was so much fun and I'm so thankful for all the support and encouragement from my hubby, friends, fellow athletes and my awsome coaches from <a href="https://www.facebook.com/pages/Crossfit-Etowah/408274312607166?ref=stream&fref=nf" target="_blank">Crossfit Etowah.</a></div>
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Crossfit Sting in Alpharetta Ga hosted the games for my immediate area.</div>
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I started the day at 5:30 a.m. Ate a portion of sweet potatoes, butternut squash, broccoli and chicken tenderloins and my morning coffee.<br>
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We were still on the road at 7:30, I had a banana and h2o.<br>
Around 8 a.m I mixed a scoop of Carnivor protein powder with h2o and had that.<br>
First WOD started at 9:00 a.m<br>
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<div>
WOD#1: 1,000m Row for time w/ 6 min time cap (<b>4:14.4</b>)</div>
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This was grueling, my legs were shaking by the time I was done. </div>
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WOD#2: Establish 1 rep max clean in 6 min (<b>Started at 45, then 50, then 60 lbs)</b></div>
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This is the WOD that scared me the most since I had not done cleans before. My coaches thought me proper form and I was able to lift 45 lbs. At the competition I totally surprised myself, went up to 60lbs.</div>
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<b><br></b>
I ate another portion of sweet potatoes, butternut squash, broccoli and chicken tenderloins at 10:30 along with another scoop of my Carnivor protein in a bottle of h2o.<br>
Third WOD started at 12:00 noon<br>
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<div>
WOD#3: 8 min As Many Rounds As Possible (<b>3 rounds + 10 KBS=190 reps)</b></div>
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10 kettle bell swings (26lbs) <b>(40)</b></div>
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20 sit ups <b>(60)</b></div>
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30 box overs (20 inch box) <b>(90)</b></div>
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This was the easiest of all 4 WODS<br>
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Around 1 PM I ate my last portion of the chicken with broccoli, sweet taters and butternut squash along with h20.</div>
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Fourth WOD started at 2:00 p.m.<br>
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WOD#4: 2 minutes max Wallball (10 lbs) <b>(32)</b></div>
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2 minutes max single unders <b>(255)</b></div>
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2 minutes max Burpees <b>(26)</b></div>
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(<b>313)</b></div>
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The wall balls were the hardest I think, by the end of 2 minutes it feels like you are trying to lift and hurl a baby elephant up in the air while trying to hit within the 6 foot mark. </div>
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<br></div>
<div>
I can't do double unders, thank goodness us beginners were doing single unders. I had not skipped rope since I was little. I purchased an <a href="https://www.facebook.com/RxJumpRopes?ref=ts&fref=ts" target="_blank">RxSmartGear</a> jump rope a couple of weeks before the event and started practicing, its the same rope I took to compete with. The most I had ever gotten in the 2 minute mark during training was 209 reps, but was able to whip out 255 reps at the event. I was pretty pleased. The rope I used was the <a href="http://www.rxsmartgear.com/misfit-mango-spiral-rope/" target="_blank">misfit mango spiral rope with buff </a>translucent red cable. I love the grip on the spiral handles plus they're 1 inch thick and I feel like I have great control of the rope. As I get better at it and learn to do double unders I'll consider a lighter cable like the Elite or Ultra.<br>
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I'm very glad I did this. There's a sense of accomplishment at the end of the day, no I did not make it to the top 10 or 5 or whatever but I participated and had a ball doing it. To anyone who is thinking about entering these types of competitions, just do it, you'll be glad you did.<br>
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Coming up next month is the Greenprints Alliance 5k trail run in Woodstock Ga and the 5k ColorVibe run in Stone Mountain Village.<br>
Can't wait to run those with my Crunchy Crossfitters team :-).<br>
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I'll leave you now with my overall ranking and pics from the Festivus. </div>
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<b><br></b></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Female Novice division (out of 27)</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My local scores (within Crossfit Sting) were:</span></div>
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<div>
Rank WOD#1time(rank) WOD#2reps(rank) WOD#3reps(rank) WOD#4reps(rank) </div>
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<b>14 04:14.4 (12). 60 (27) 190 (12) 313 (11)</b></div>
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My Nationwide Scores were:</div>
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Female Novice division (out of 1062)</div>
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<div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Rank WOD#1time(rank) WOD#2reps(rank) WOD#3reps(rank) WOD#4reps(rank) </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="font-weight: bold;">716. </span><span class="Apple-tab-span" style="font-weight: bold; white-space: pre;"> </span><span class="Apple-tab-span" style="font-weight: bold; white-space: pre;"> </span><span style="font-weight: bold;">04:14.04 (533). </span><span class="Apple-tab-span" style="font-weight: bold; white-space: pre;"> </span> <span style="font-weight: bold;">60 (1052)</span><span class="Apple-tab-span" style="font-weight: bold; white-space: pre;"> </span> <span style="font-weight: bold;">190 (630) </span><span class="Apple-tab-span" style="font-weight: bold; white-space: pre;"> </span><span style="font-weight: bold;">313 (305)</span></span></div>
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<div>
<span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); font-family: Helvetica; font-size: 15px; line-height: 19px; white-space: nowrap;">Click for info and specifics on the <a href="http://162.144.43.196/~festivus/divisions/" target="_blank">Festivus Games</a> </span><br>
<span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); font-family: Helvetica; font-size: 15px; line-height: 19px; white-space: nowrap;"> </span></div>
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First and second WOD 9 a.m<br>
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Third WOD noon</div>
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Fourth WOD 2:00 p.m</div>
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Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-59526301570617739132014-03-26T15:05:00.001-04:002014-03-26T15:05:23.640-04:00Tuesday March 25 On-Ramp to Crossfit Bootcamp- Boxjumps and Burpees<strong>Warm Up</strong><br />
10 Back Extensions<br />
5 Inch Worms<br />
10 Spidermans<br />
<br />
<strong>Skill/Strength</strong><br />
5 Round Tabata<br />
Situps<br />
<br />
<strong>WOD</strong><br />
150 BoxJumps/ Stepups<br />
EMOM 2 Burpees<br />
<br />
<strong>Post WOD Stretch</strong><br />
2 Rounds<br />
Sprinter Stretch<br />
(Hips/Groin)<br />
30sec Both Legs<br />
<br />
<strong>Cashout</strong><br />
40 Mountain ClimbersAnonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-34403307550180069632014-03-25T10:52:00.000-04:002014-03-25T10:54:25.917-04:00Wed March 19 On-Ramp to Crossfit Bootcamp-Kettle bell swings, Pushups, situps, Wallballs, Box Jumps<strong>Warm Up</strong><br />
400m Run<br />
20 Back Extensions<br />
10 Pushups<br />
Spiderman Crawls<br />
Bike Stretch<br />
<br />
<strong>Skill/Strength</strong><br />
EMOM 5 min <br />
10 Front Squats<br />
<br />
<strong>WOD</strong><br />
2 Rounds<br />
1 min AMRAP each station<br />
<br />
KB swings<br />
Push Ups<br />
Situps<br />
Wallballs<br />
Box Jumps<br />
<br />
1 min Rest<br />
<br />
My personal Score:<br />
Rnd#1 Rnd#2 Total<br />
KB Swings 26 lb 22 25 47<br />
Push ups 25 30 55<br />
Situps 29 32 61<br />
Wall Balls 14 lb 26 30 56<br />
Box Jumps 21 24 45<br />
Total Reps 264<br />
<br />
<strong>Post WOD Stretch</strong><br />
Figure 4<br />
Chest/Shoulder Stretch<br />
<br />
<strong>Cashout</strong><br />
2 Laps<br />
Farmers Carry (10#/25#)<br />
Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-60205857621347200522014-03-25T10:15:00.002-04:002014-03-25T10:58:58.911-04:00Friday March 21 On-Ramp to Crossfit Bootcamp-50m Run/Walk & Burpee ladder<strong>Warm Up</strong><br />
Walking Toe Touches<br />
Walking Quad Pulls<br />
Walking Figure 4<br />
20 Back Extensions<br />
10 Push ups<br />
<br />
<strong>Skill/Strength</strong><br />
4 Rounds<br />
10 Romanian Deadlifts<br />
Increase frm 45# to 65#<br />
<br />
<strong>Bootcamp</strong><br />
12 min AMRAP<br />
50m Run/Walk (Inside Perimeter of gym)<br />
1 Burpee<br />
<br />
50m Run/Walk<br />
2 Burpees<br />
<br />
50m Run/Walk<br />
3 Burpees<br />
<br />
and so on, Keep adding 1 Burpee<br />
<br />
<strong>Post WOD Stretch</strong><br />
3rd World Squat<br />
<br />
<strong>Cashout</strong><br />
20 Reverse Crunches<br />
20 Mt Climbers<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-26068727011681464542014-03-25T09:46:00.000-04:002014-03-25T10:55:08.204-04:00Thurs March 20 On-Ramp to Crossfit Bootcamp- Run, BW Squats, Pushups<strong>Warm Up</strong><br />
2 Rounds<br />
<br />
10 Walking Toe Touches<br />
Figure 4<br />
Knee Hugs<br />
Quad Pulls<br />
5 Burpees<br />
<br />
<strong>Skill/Strength</strong><br />
3 Rounds<br />
10 Sumo Deadlift High Pulls<br />
*Rest between rounds & Increase KB weight<br />
<br />
<strong>WOD</strong><br />
Rx: 2 Rounds <br />
Rx2: 1 Round<br />
<br />
800m Distance (Bike 1.5 miles or Treadmill .5)<br />
80 BodyWeight Squats<br />
<br />
400m Distance (Bike .75 or Treadmill .25)<br />
40 PushUps<br />
<br />
<strong>Post WOD Stretch</strong><br />
Partner 90 degree Stretch<br />
(Hamstrings)<br />
<br />
30 sec Hold each leg<br />
*Communicate Intensity Levels<br />
Scale 1-10 (10 most intense) only 7-8<br />
<br />
<strong>Cashout</strong><br />
Hip Bridges<br />
<br />
<br />
<br />
<br />
Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0tag:blogger.com,1999:blog-2585566621838975988.post-40729639417668513592014-03-25T09:39:00.000-04:002014-03-25T11:02:54.325-04:00Mon March 24 On-Ramp to Crossfit Bootcamp-50m Farmers Carry, Arm Haulers and Run<strong>Warm Up</strong><br />
400m Run<br />
20 Back Extensions<br />
15 Body Weigh Squats<br />
10 Push Ups<br />
10 Supermans<br />
<br />
<strong>Skill/Strength</strong><br />
5 Rounds<br />
5 Push Press<br />
<br />
<strong>WOD</strong><br />
3 Rounds<br />
50m Farmers Carry (45#/25#)<br />
50 Arm Haulers<br />
200m Run<br />
<br />
<strong>Post WOD Stretch</strong><br />
30 sec Pass throughs<br />
30 sec Reverse Pass throughs<br />
<br />
<strong>Cashout</strong><br />
Max Plank<br />
<br />Anonymoushttp://www.blogger.com/profile/12557320421973653409noreply@blogger.com0