Western Canada Regionals. June 7-9 2013

This weekend is going to be such an amazing experience.  I can't wait and will keep you all posted.  This is the Olympic Oval in Richmond, BC.  http://ubersense.com/XBOQhw02 muscle up video. 

My Muscle up coach Bill Mantra.  He sent me this last night- had a tear I won't lie.

My mantra;

 

The contest lasts for moments, though the training has taken years,

It wasn’t the winning along, that was work the work and tears,

The applause will be forgotten, the prize will be misplaced,

But the long hard hours of practice, will never be a waste,

For in trying to win you build a skill,

You learn than winning depends on WILL,

So for each you challenge you have just begun,

Put forth your best, and you have already won.

 

Day 8

Day 8- Feeling ok might have had a little piece of dark choc today!  I had a great pulled pork soup today.  Breakfast was 2 eggs and bacon form hotel, snack was a kind bar.  Oh ya I had a soy latte!  darn you Starbucks by the hotel only thing that helped the last two days is getting me on the toilet which was good. 

Monday WOD I went to Crossfit Sherwood Park- it was free as it just opened on Saturday.  Great gym went with a few people from Champ City Crossfit. 

warm-up
2 rounds of 50 double unders- I can't jump so did single skips
3-7 muscle ups did with a band just learnt that so super excited.
10-12 toes to bar.

Strength was 3 rounds
60 second strict pull ups
60 seconds rest
60 second strict handstand push-ups
60 seconds rest.

Wod was 15-12-9: 4:42
Hang Squat clean 95lbs I did hang clean and I can't squat
burpee's

Felt super good about the workout.  Off to Champ city tonight more upper body stuff.  I'm having a gun show later!  if you want to come check it out.  lol.

 

http://pinterest.com/pin/574420127442125916/

Tif out.

Day 7

http://pinterest.com/pin/223631937718074477/

This is a good post about your metabolism.  Hope the journey so far has been ok- I have probable had a cheat each day and I feel week.  Oh well can't beat myself up about it. 

Got home Friday from Edmonton and had a good day ate great- Had two eggs and bacon for breakie, snack had some almonds, lots of water and lunch I had a salad with Chicken.  Got home after a workout at the gym can't remember right now what it was.  Then for dinner had two eggs, salami and avacado.  Woke up at 3 am with the craps till 7 am.  Slept most of the day on Saturday with just liquid drinks.  About 5 ish I had chicken noodle soup and some rice crackers.

Sunday was a better day:  Woke and went to the gym.

10 min amrap: 4 rounds plus 20 cal
20 cal airdyne
10 chinups
rest 10 min
10 min amrap : 4 rounds plus 17 cal
20 cal airdyne
10 95lb hang power clean- did first two sets un-broken then groups of 5.

Ate and apple, kind bar and protein shake after.  Had a 3 hour coffee with coach meeting that was great.

Monday- Smoothie to start the day.
Went to Physio for 6:30 am and got beat up pretty good.  Drove to Edmonton had a iced late with soy milk and a whey 2 good bar not a great food day for me.

Going to Crossfit Sherwood Park tonight with my Friend Shellie as they just opened.  Keep plugging away. 

Tif out!

Day 4

http://pinterest.com/pin/76209418665755159/

Day 3- was interesting for me started the day with Eggs and bacon which was happy about. 
Lunch I had a salad with chicken and a diet coke. 
I then went to Champs City Crossfit in Edmonton and did a Wod there which was fun. 

Warmup was a burpee ladder 10-1
Then Snatch work that I couldn't do because of knee
Wod was 12 AMRAP:
5 HSPU
10 65lbs Snatch- I did hang snatch
15 knees to elbow.  I did 4 rounds +4

Then I had to do my workout from the coach. 
A1-Push Press 2-3 x4 did 65-3, 85-3, 90-2, 95-2 2 min rest
A2- C2B Cluster 3.3 x 4

10 Min AMRAP: I did 10 Rounds + 1
5 Unbroken Press at 65lbs
5 Unbroken toes to bar

Went to the hotel for Dinner and had a peanut Chicken with veggies and they put some rice on the plate and I had a bit.  Booo errrns

I also had a gin and tonic and don't feel bad about it at all. 

Have a super day.

Day 3

http://pinterest.com/pin/574420127442122129/ this is a good one I think you will like it.

 

 

 

GreenHum!

OK its official I am addicted to this site.  This looks really good and something we could have for Paleo. 

http://pinterest.com/pin/131730357822361997/

 

 

Tif's New Years Day WOD: This was after a bottle of Skinny Girl wine and about 5 jello shots. 

 

5 min AMRAP of Strict Handstand Pushups: Did 3

 

5 min of AMRAP Kipping Handstand Pushups with 4" plates: Did 13 with 4 failed attemps.

 

For Time: 11:20

21, 18, 15, 12, 9, 6,3

GHD situps

Burpees

 

Did the burpees all un-broken, but the GHD situps got so hard.  Felt really good about this workout. 

Rock Hearts

Been forever since I have posted on this blog wow- Holly got me thinking about it as we will be starting the 30 day Challenge January 1-2013 for all those that are interested in doing it.  I will be back on here daily if I can.

Tif Monday Dec 10-12 Wod at Champ City Crossfit in Edmonton.

warm-up was pretty cool nothing I had ever done before 9-1 of Medball squat cleans then burpee on the ball.  took 8 min.

Wod was 50 Thursters for time: 85lbs took 16:01 as each time you dropped the bar you had to do a round of Cindy: 5 chin-ups, 10 push-ups & 15 Squats.  It was good I was only girl did it RX.

Chat soon.

Tif

Yesterday's Junk!

I'm really trying to live this motto and laugh at something each day.  As of late, most of the jokes and laughs is something silly I have done. 

Holly kick some ass this weekend and I hope to see some pictures or video to add to our blog. 

Happy Easter!

Hey ladies!  WOW I have been the worst at keeping this up to date.  Sorry I guess all the work, training, travelling, house renovations... all the excuses of the world. 

Took the week of last week and did nothing and ate like shit.  Wow did I feel it.  So back at eating better and back at training.  On Monday I was feeling keen and road my bike to the gym.  40 min all up hill.  My legs were dead on Tuesday, but figure if I can do that a couple times a week I will be laughing. 

http://www.youtube.com/watch?v=oFtzSvQzaXw&feature=email

This is the video that April took when I was in Arizona for the Snatch WOD! 

Dream the Impossible!

Ladies I am so sorry it has taken me so long to post on here.  No excuses of was on holidays and golfing, drinking, training, visiting, back from holidays, training, renovating my kitchen.  Thanks to Todd for being so dedicated to the blog.  Week 12.4 of the Crossfit games!  lets hope its a good one.  April thinking of you and your mom and I hope she is recovering!  Love you all!  HAPPY BIRTHDAY TODD!  hope its a special day. 

No Closed Doors!

http://vimeo.com/36254501 here is a link to one of our workouts yesterday! Holly thanks for the pay it forward email that is very sweet and I am so glad we are changing peoples lives. 

And a Gin & Tonic!  Lol! 

Slow cooked a roast today and veggies and was so good!  Hope your all having a great week!  I have had some killer workouts this week and will post them.  Opening a new store in Calgary and is taking up lots of effort.  I went to bed at 8 pm last night and lasted 10 min in bed! 
Keep smiling :)

Squaw peak - April's View this weekend! Amazing...."Live in your Strength"

"Live in your Strength"

What a view! Hello all of you! Great workouts, you both are doing awesome! I look up to you both. This weekend was a great weekend for me. My gym had a 7 peaks hike on Sat. and Sun., I could only make Saturdays hike, but it was awesome. All women (26 in all) did 15 miles of hiking on Sat. started at 7:00am and finished about 3:30pm. We did two trails by my house and then 2 trails by Squaw Peak (Tiff you may have heard of that trail) the third which was Squaw peak was the hardest, 4 miles RT and grade increase was to 1200 ft. Once you go to the top you felt like you were on the top of the world. It felt like doing 100s of lunges, because the trail was so steep. It probably wouldn't of been so bad if we didn't do 2 other trails with almost the same incline before hand. It was a nice experience and fun to be with all women and meet some great individuals. by April Lamb

WOW really Jan 11th since my last post! Where does time go.  I hope and can see that we are all plugging away in our crossfit journeys.  I have one month to the Crossfit 2012 competition season starts and days I start to get nervous, but I just try and remember I can only do as best as I can do.  We have all had challenges this year that have cause less effort in the gym, but we have always stayed true to the plan. 
Last weekend I did the last workout of the Construction series and for the first time I had a open positive mind!  I knew the first WOD I wasn't going to be able to get a time, but I just kept trying to get my first muscle up for 15 min.  I could have been down to start the workout, but I stayed very up beat and positive.  Four workouts on the hour ever hour.
First WOD was 5-4-3-2-1 of
110lbs Clean and Jerk
Muscle ups for time. 
2nd WOD was in 10 min
Row 2K and as many double unders the rest of time.
Row took me 8.20 and I could have been fast and did 124 double unders
3WOD- This was killer never done before
15,12,9
R arm Kettle Bell Snatch with 1.5 pood
L arm Kettle Bell Snatch with 1.5 Pood
Burpees.
The kettle bell snatch was super hard but got it done in 14:46 next day arms were toast.

4th WOD- 12 Min AMRAP
10 wall balls with 14# to 10foot line
5 Toes to Bar

I did 12 rounds. 

I was very happy with how I did and found out today I finished 9th out of 19 girls.  Not bad for an older girl. 

Yesterdays Junk!

I can say we have all done this in our lives, and I know we all want to move forward in our lives.  I feel so blessed your all in my life even when I can be a total pain in the ass and say stupid things.  Cry to often and yell to much I love you all and feel so blessed your in my life.  I would do anything at any time for any of you if you needed something.  Lets let yesterdays junk go!  That is my promise to myself today. 

Stronger Than you Think!

I have been terrible on here once again I apologise.  Wishing you all an amazing 2012. 

I'm going to make an effort to blog daily and keep you updated.

Curry Coconut Chicken stir fry.

Cut up a 3-4 breast of chicken and heat in skillet with oil (coconut) and garlic.

Once starting to brown add the Curry more than you think.

Once the chicken is cooked add a package of mixed frozen veggies and one can of coconut milk.

Add more curry if you think it needs more flavour.

Simmer for 20 min so that all veggies get the flavour of the Curry. 

My own personal creation. 

Smile!

I have been the worst blogger every!  I would say I have been in a bit of a slump after my crossfit comp last weekend!  I was in the dumps and told my trainer I didn't want to do the big competition this year.  So didn't workout much last week.  Had a great meeting with him on Friday and feel back on track.  I guess the moral of the story is you can only do ask good as you can do.  You can't expect more than your life permits at a certain time.  I can't compare myself to other people that live and breath it.  I am just going to stay within myself and do what I can do. 

I don't care if people stare!

I guess the joys of travelling for work is you have to some times to crazy workouts where people just stare at you!  I have gotten to the point where I just don't care!  Stare all you want and wonder why I look so darn good and you don't!  LOL!  Working out in hotel gyms is always fun.  sorry I have been so bad at posting and I promise I will try and do a better job. 

Giving Thanks to my friendship with you guys!

This is us!  I give thanks to both of  you for being my dearest friends! I am sorry I haven't blog this week, but I think it was a busy week for all of us!  Love you ladies!

Always be yourself!

Hello Ladies!  Feels like forever and I see from the blog lots of activity, which is great to see. 

I love this post above and something  I have really been trying to think this daily.

Chili-as it should be!

1 ancho chili, dried

2 red chile peppers, dried

1/2 cup olive oil

1 pound of beef/chicken- in cubes

1 tablespoon cumin seed

1 teaspoon garlic powder

1 teaspoon cayenne pepper

2 chipotle peppers in adobo sauce

1 pound of ground beef or chicken

2 cups chopped onions

1/2 cup beef or chicken stock

28 oz canned crushed tomatoes

28 oz canned whole tomatoes

3-4 tablespoons tomato paste

4 cups bell peppers- chopped

1) place the dried ancho and dried peppers in a bowl to soak for at least 30 min.

2) add 1/4 cup of oil into large pot and get good an hot.  Take cube meat and brown in pot on all sides. Remove from pot and set to side.

3) combine remaining oil, cumin seeds, garlic powder, cayenne pepper, reconstituted peppers and chipotle peppers in the food processor and process for 30 seconds.

4) Return your large pot to medium heat, and brown ground beef/chicken. Once its browned add all spices and onions. Once onions are more cooked add stock.  Cook until stock reduces a bit.

5) add in both cans of tomatoes, paste and bell peppers and cooked cubs.

6) stir to mix all the ingredients and simmer for 1-2 hours.

**** if you don't want to stand over stove add everything to a slow cooker after step 4 and set on high.

Post Cleanse! -8 lbs on the frame.

Post cleanse and lost 8 lbs.  I have today just felt normal and had a nice dinner.  I haven't been able to eat all week without feeling ill.  Abs I do have them! OMG its only been 20 years since I have seen something like them.  LOL. 

Tif Thursday WOD
A. Split Jerk 3-3-3-3 4 minute rest 115lbs, 125 lbs, 130lbs, 135 lbs
B. Overhead Squat 2-2-2-2 temp is key 32x1 75lbs, 85lbs, 90lb, 90lbs
C. Chest to bar chin-ups- 7 x 4 sets- did 7 unbroken, 6-1, 6-1, 5-1-1
D. Negative Handstand push ups with plates- 1 every 30 seconds for 10 minutes

Felt good with workout, but not as strong I think because I haven't been eating. 

Sorry no food menu items tonight as I'm tired and need to finalize packing. 

I love this! I hope you guys do.

This is the fittest girl in the world.  She won the crossfit games in July 2011.   Her name is Annie and really is an amazing person.  She is from Iceland of all places. So no matter where we are from we can all accomplish something.

Ginger Citrus Skillet Chicken

Prep Time 10 min, Cook time 15 min and serves 5.

4 tablespoons coconut oil
2lbs of chicken breast cut into small pieces
1/2 cup cremini mushrooms sliced
1 red pepper thinly sliced
4 green onions-diced
1/4 cup organic free-range chicken broth
1/2 teaspoon fresh Ginger, grated
Juice from 1 medium orange
1 tablespoon dried basil
1/2 jalapeno minced (optional)
black pepper to taste
1 bunch kale, chopped with tough stems removed
1/4 cup sliced almonds

1) in a large skilled heat 2 tablespoons coconut oil and saute the chicken
2) to the chicken add the sliced mushrooms, red peppers, and onions, and saute another 2 minutes.
3) add the remaining ingredients except for the kale and almonds, stir well and bring to a simmer and cook for another 2 minutes. Remove all ingredients and set aside.  In the same same pan add the remaining coconut oil and the kale and saute until its tender. 
4) Serve the chicken on top of the Kale and sprinkle with almonds.


Tif's Wed WOD

5 Minutes at 85%- did 8 rounds plus 3 toes to bar and 2 double unders.  Did all double unders un-broken.
3 toes to bar
25 double unders
Rest 5 minutes
5 Minutes at 85%- Did 3 rounds plus 112 meters
row 200 meters
10 wallballs with 12#
Rest 5 minutes
5 Minutes at 85%- 5 rounds + 10 box jumps+ 3 GHD situps
10 boxjumps 24"
10 GHD sit-ups

I was Dead tired at the end of this.  Not a lot of energy, but I did it.

Friendship!

Paleo Chili
http://crossfitelpaso.com/2011/02/23/paleo-chili/

I hope you guys have a great Day! 

The Heart!

The Heart!  I think at one time or another we been on either side of this.  I know both of you have done that for me.  Have a super weekend!  Smile lots and no candy!  HEHE  Day 4 of the cleanse and I'm feeling ok, but the day just started.  I think the washroom calls. 


Pumpkin Pancakes (comfort food)
4 large eggs
4 large egg whites
c cup canned pumpkin
1/2 cup almond flour
1 teaspoon baking powder
1/4 cup coconut milk
1 teaspoon vanilla
1/2 teaspoon nutmeg
1 teaspoon Cinnamon
1/2 cup crushed pecans (optional for us)
1-2 tablespoons coconut oil

Mix all ingredients in a large bowl.
Hit a skillet to medium heat and put some coconut oil in skillet.
Traditional pancake rules apply, but no bubbles as batter is thicker. 
Enjoy :)

New Victims!

New victims is to funny!  I guess we are all new victims in some way or another in this new journey.  Great job both of you on your workouts.  April how are you feeling today?  Have you noticed some changes in the body?  Well the Cleanse is kicking my ass as yesterday was a rough day when you have to sit and watch people eat.  I actually left my parents house and went home because I became very grumpy that I couldn't eat.  Today I feel better and things seem to be getting better.  Still super hungry and I think I have lost at least 5 lbs already as my jeans are not fitting and need a belt and my booooobies feel smaller!  I will keep you posted might need to take a picture and post.  HEHE.

Portobello Burgers
1 lbs ground turkey or other beef
1/4 cup chopped onion
2-3 gloves chopped garlic
dash of pepper
1 tbsp olive oil
6 slices of tomato
lettuce
3 portobello mushrooms

Put the ground meat into a bowl and add the garlic, onions, peppers and any other spices you wish. Mix well, then form into three patties. You can either put on BBQ (smoker) or fry on a skillet with olive oil.  Flip lots so don't get to toasted on one side.
While the burgers are cooking prepare buns (mushrooms) take out the steams of the mushroom. Place the mushrooms in the skillet and cook 2-3 minutes per side. (I added a bit of oil and balsamic vinegar)
Once cooked add the burgers to the mushrooms and add the tomato, lettuce....

Enjoy and you need to cut with knife and fork.

Self-Love

Chicken Apple Salad
6 oz Chicken
1 tsp olive oil
1/2 tsp all spice
1/8 tsp cloves
6 cups shredded cabbage
1 Granny Smith Apple
Sea salt and pepper for taste.

Dice the chicken and heat 1 tsp of olive oil in a skillet over medium heat.  Add the chicken, allspice and cloves.Saute and toss often until the chicken is cooked.
Once chicken is done add to the cabbage and top with apples.  Add the salt and pepper and drizzle with olive oil.

Neera Master & Sloppy Joes

 Nerra Master Cleanse started today and runs from 5 to 7 days depending what I can handle I guess.
So its basically supposed to help your digestive system relax and get out all the bad stuff. 
Basic portions of it are water, lemons, this syrup and cayenne pepper.  Drinking my first glass as we speak and
have other portions in the fridge for the day to cool.  I think better if its colder. 

Sloppy Joes
Not done with a traditional hamburger bun(if your husbands or kids want it works)
We used butter lettuce and it worked great or do like a salad and use slices of lettuce, tomato slices.
1 1/2 lbs of ground turkey, chicken or beef
1 cup chopped onions
1 cup tomato puree
2 tbsp cocoa powder
1 tbsp chili powder
1/2 tsp yellow mustard powder
1 1/2 tsp ground black pepper
Cook meat and onion in a large skillet on medium for 10-15 min.
Stir in the remaining ingredients and heat another 10-15 minutes and serve over veggies. 

Long Socks!

Long Socks!

Many reasons to wear long socks and I think more of a safety fashion statement really.  I have skinned my shins doing box jumps and also dropped a bar with weights down the front of my legs.  I swear if I wasn't wearing my long socks the outcome of cuts would have been worse.  Plus it keeps my old muscles warmer!  You can buy at your local target for $2.00 and so worth it. 

Peach and Pecan Scramble

1/2 peach-diced

2 tbsp chopped pecans (I have taken these out)

2 eggs

1 tpsp unsweetened applesauce

1/8 tsp cinnamon

In a skillet put some olive oil on medium heat and then add peach and pecans and stir-fry 2-3 minutes till peach soften.  Then add all the other stuff and scramble till eggs are cooked.

Enjoy

Welcome

Welcome to the Jimmie Girls Crossfit Style blog.  I was driving today and thinking about each of you and your journey so far with crossfit and figured this would be a good way to share our daily stories.  I know my journey has brought me to tears, but I feel that crossfit has changed my life.  I hope that we can share and inspire each other in our own personal roads of crossfit. 
As well I figured we could share Paleo menu items that we have enjoyed and can pass on to each other.  I love you both and so proud of both of you. 

Today I want to give you a pudding that a gal I know from crossfit and volleyball posted and I have been having it after workouts.  I think Holly this could be something Owen might like, but you might need to change it a bit.

Coco Pudding
1 Banana
1 Avocado
Heaping teaspoon of cacao powder- i have added more
one scoop of protein (optional)
1/3 cup of coconut milk (I add a splash of almond milk)
Vanilla for flavor
Blend in blender and then put in fridge to cool.

I really like it and I think for Owen you can put in pieces of banana for the carbs-but high in fat. 

The girls of Jimmie Crossfit Style