yeeeeees!
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What was that about excuses? Oh, that’s right… you don’t have any!
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Harder, Better, Faster, Stronger
OH MY BECKY! I love being back, and boy did I go ape shit yesterday. Didn’t go too crazy on the weights. I was testing out to see how my back would do, and we are cleared for take off. Speaking of cleared, I’m 100% cleared for crossfit too…upper back and all. :)
So yesterday started out with some outlaw wods:
BB Gymnastics
8x1 C&J @ 60#(90%)
Strength
Back Squat:
1x8 @ 40#(70%)
1x8 @ 40#(75%)
1x5 @ 45#(85%)
1x5 @ 50#(90%)
Conditioning
“Helen”
3 rounds for time:
400m run
21 KBS
12 pullups
Time: 17:56Then, to add a little kick, I did a version of the wod at The Cube:
2 rounds for time:
400m run
25 air squats
15 hspu
Time: 14:08 -
SCG 2012
Yeah, thats right, Summer Crush Games people. Im back at it. Starting training today. Hoorah! I’ve got 81 days. Double wods all the way. I’m competing on my own in the scaled division. :) AHHHHH!!!!!! oh my fuck, im super excited. I’ve got the fire back. I’m starting intermediate fasting this week as well. Training will be whatever wod is at the box and then doing what this guy posts. Insane in the membrane stuff. Reqs are as follows:
- DL: 1 rep - 175#
- Any Clean: 1 rep - 95#
- T2B
- Carry atlas stone. Weight unknown at the moment
T2B is my weakness, so gotta work on that a lot. The stone thing has me a little intimidated, but I got this.
Hoorah bitches!
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Or to go out and have a drink. My friends hate me for saying no all the time and are giving up on inviting me like… forever. My social life is doomed.
I’ll be thin and friendless in the future. Yay.
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CHOCOLATE COCONUT NO-BAKE PROTEIN BARS
This no-bake protein bar was such a treat!
- It was easy to make (key!)
- It only took 30 minutes before it was ready to eat
- It was tasty
- It was filling
I followed Oxygen’s recipe but tweaked a few things so it fits perfectly into my competition prep diet. Also, I used a silicon muffin tray instead of parchment paper. I need to beware of the amount of starchy carbs, healthy fats, and protein I am consuming. I made a half batch and divided the mixture accordingly.
I used:
- 84g of oats ~ 1 cup
- 1/4 cup coconut butter ~ 4 TBSP
- 3 scoops of MAGNUM Quattro Chocolate Love whey
I weighed my entire batch so I knew how much everything weighed before dividing it up. Next, I divided the overall mixture weight by 6 and evenly distributed it into my silicon muffin tray (makes 6). I did have to fill one at a time and I put my tray on my food scale so I could accurately see how much of the mixture was going into each ‘bar’. If you’re not on-season, I am sure you can eye-out this clean protein bar. I put my tray in the freezer for 30 minutes. I recommend that when you check your bars, if they are sticky, put them back in for longer. Also, if you take them to work or school, you might want to bring an ice pack because they tend to melt. However, with that being said, they are still fantastic and in fact taste like thick chocolate oatmeal so it’s your call.
If you get a chance, try it!
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These will be what my abs will look like when I’m done… As for the boobage.. Well haha
alright, just got mega determined to pick up the slack for the time missed because of my back.it s go time.
