Tuesday, February 12, 2013

Success!!! 1st Crossfit Competition






So, this last weekend I competed in my first Crossfit Competition.  It was a local event - Adrenaline Crossfit Chico vs. Feather River Crossfit in Yuba City.

After watching another competition in January, my WOD buddy and I decided, we can do this!  We began bruising up our bodies with additional training and mentally readied ourselves for the big event.  Both my buddy and I decided to compete in the Intermediate level, as the RX level required a sequence of deadlift reps at 185#.  No thank you!  My PR is 215# - I can't imagine having to bang out more than two 185# deadlifts!!

The competition consisted of three WODs -

WOD 1
12 min cap:
3 minute cumulative handstand
200 meter pinch grip plate run (25#)
25 wall ball shots (14#)
100 meter medicine ball run (14#)
wall ball shots for the remainder of time

The WOD was scored via the amount of completed wall ball shots.

At the conclusion of the first WOD, I was in 3rd place (out of 10 athletes) with 83 Wall Ball shots.  Let me tell you, this WOD was far harder than it sounds.  The 3 minute handstand took me just under 5 minutes to complete... and by that point, the sinus pressure in my head was cray cray!


WOD 2
6 min cap:
Athletes will have six minutes to find their max 3 rep snatch complex.  The snatch complex will consist of 3 reps: snatch with a lunge on each leg - knee must kiss the ground.  Once an athlete finds their max, they can finish out the time by repping as many snatch grip high pulls as possible.  The high pull count will be used to differentiate same weight lifts.

At the conclusion of the second WOD, I was tied for second place.  I was able to snatch 80# and pump out 50 high pulls.  Another athlete also snatched 80#, but she only got in 30 high pulls.  The winner of this heat was my WOD buddy, Cassy.  She snatched 85#. Bastard.  She had the sweet advantage of watching me compete in the heat before hers.. and then one up me!  (She is an amazing athlete!)

WOD 3
8 min cap:
Deadlift (135#) and toes to bar ladder: 2, 4, 6, 8, 10, 12...
At the conclusion of each set, an athlete is eligible to complete a 15 ft rope climb.  Each rep is worth 1 point; however, the rope climb is worth 20 pts.

I was able to knock out the ladder to set 12; with 6 toes to bar.  I attempted one rope climb; however, I had just learned the mechanics of the rope climb the day before.  Needless to say, I only made it up about 10 feet before I had a mental panic attack.  Well, at least I tried!!

And, then we waited for the results...




I came in THIRD!!!!  My WOD bestie came in First - cause she is a rockstar, and a gal from the competing box came in second (that crazy athlete got 4 rope climbs - 80 pts).

Overall, it was an amazing experience.  I walked into the event hoping for anything better than "dead last" - and I achieved it.  




Side bar:  My bestie and I made super silly shirts that said, "Two Reasons: Bitches and Drinks" in honor of one of our favorite Coaches: Tisha Ellis.  Almost every time we work out with Coach Ellis, we have to listen to that stupid song... Needless to say, our shirts got a LOT of comments - love it!!




Monday, February 11, 2013

Banana Pecan Bread


OMG Amazing!!!!!  I seriously couldn't keep this in my house.  I had to cut up in cute little pieces and take it to my box.  It was deliciously sweet with a nice crunchy crust.

3 ripe bananas
4 Tablespoons ghee, melted
3 large eggs
1 Tablespoon vanilla extract
1 1/4 cups almond flour
1/4 cup coconut flour
1/4 cup arrowroot starch
2 Tablespoons flax meal
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
1 cup pecans, chopped


Preheat your oven to 350 and grease your loaf pan with coconut oil.  Mash the bananas and mix the wet ingredients together.  Mix the dry ingredients in a separate bowl and slowly add to the wet mixture.  Mix well and pour into your pan.

My loaf cooked for 58 minutes and possibly could have gone a little less.  But then again, I have a tendency to overcook everything:)


Friday, February 8, 2013

Sweet Potato Chai Muffins





Something about the taste of Chai makes me ridiculously happy.  I borrowed this amazing recipe from PaleOMG (man, I love that girl).

Ingredients
  • 1 large sweet potato or yam, cut in half lengthwise
  • 1 banana, peeled
  • 2 chai tea bags (no sugar added)
  • 3 eggs
  • ⅓ cup pecans
  • ⅓ cup flax seed meal
  • ⅓ cup coconut oil, melted
  • 3 tablespoons coconut nectar (or other sweetener – add more if you want sweeter muffins)
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon baking soda
  • pinch of salt
  • 3-4 tablespoons coconut crystals (to garnish muffins)
Instructions
  1. Preheat oven to 405 degrees. Cut sweet potato in half, place on baking sheet, and bake for 20-25 minutes, until super soft. Remove skin.
  2. Reduce oven temperature to 375 degrees.
  3. Place soft sweet potato and banana in the food processor and puree. Then add chai tea herbs from two bags (discarding the chai bags), pecans, flaxseed meal, baking soda and powder, and cinnamon. Puree until completely broken down and smooth.
  4. Then add the wet ingredients: coconut oil, eggs, coconut nectar, and vanilla extract.
  5. Puree until smooth.
  6. Line muffin tin with paper or silicone liners and use an ice cream scoop to scoop out and pour ingredients into each cup. The ice cream scoop keeps the muffins equal in size.
  7. Sprinkle each muffins with a bit of coconut crystals.
  8. Bake muffins for 25-30 minutes or until you poke them with a toothpick and it comes out clean.
  9. Let muffins cool before consuming, it helps the muffins meld together a bit more.