On Oct. 4th, I left Duke in Bubba’s hands and traveled down to Houston/Spring to help my girl Chelsea Lewis’s Box, Crossfit PRX, put on a fabulous Women’s Only Competition which was co-hosted by Gilly’s Femme Royale! This was such a fun competition! I just helped out wherever was needed…which meant sometimes I was moving equipment, resetting platforms, keeping little kids from getting run over, running the Femme Royale booth. All I know is I was surround by ALOT of positive energy and people!
The workouts were:
These WODS were also performed at a Femme Royale comp in Cali, therefore Gilly was able to compare the 2 scores; Cali vs Texas Girls! These girls didn’t slow down for a min and pushed through alot!
Thank you Chelsea and Gilly for letting me be apart of your awesome day!
Then add in the mashed banana and coconut flour and mix until you have a dough.
Set aside.
For the raspberry filling: In a medium sauce pan add the raspberries, water, vanilla, sea salt and maple syrup and cook on medium heat for 35 – 40 minutes. It should reduce by half.
Take the dough and roll it out between two sheets of parchment paper until the dough is ¼”. Cut into rectangles and spoon 2 tbsps of raspberry filling onto one rectangle and cover with another rectangle. You should have 12 rectangles – roughly 2″ – 3″. You might have extra dough which works great for thumbprints.
Bake on a piece of parchment paper in the oven for 25 minutes at 350 degrees. Enjoy!
Well the 2013 Fittest Game Lottery is over and it wasn’t easy! It had some of my strengths, as well as some of my weaknesses! It was an enjoyable experience that I got to share with my fellow teammates. For those wondering, the lottery was an “online competition” that was created for:
The amateur competitor who wants to gain entry into the Pro division by finishing in the top 7 men/5 women.
*Pre-qualified Pro Competitor seeking a guaranteed registration spot by finishing in the top 7 men/5 women.
The amateur competitor who would like to guarantee an amateur spot by finishing in the top 20 men/17 women/
The competitor who wants to see how they stack up against the community.
Those who cannot make it to the Fittest Games but want to test themselves against the community
The athlete who wants to have a little fun this fall.
The Lottery is an added gateway into the Fittest Games. (It is not mandatory but encouraged)
Below are the WODs and my experience with them! Enjoy!
Workout 1: Dynamax
For Time:
30 Wall Balls @ 20/14#
30 Power Cleans @ 95/65#
30 Wall Balls @ 20/14#
20 Power Cleans @ 135/95#
30 Wall Balls @ 20/14#
10 Power Cleans @ 185/125#
*All wall-ball shots (male & female) to a 10’ target.
**12-minute time cap.
I liked this one! Wall Balls and Cleans…BRING IT ON! This one was my favorite by far! The ONLY reason I videoed it was because I was doing it alone and I didn’t want there to be any question of movements, etc. Good thing I did 🙂 The only thing hard about it was I had to do it along without my teammates there lifting next to me. However my judge and camera man were AWESOME, thank you for giving up your Sunday morning…to count 🙂
WOD #2
In 10 minutes:
50-40-30-20-10:
-Double Unders
-American Kettlebell Swings @ 24/16Kg
With any time remaining, the athlete will complete AMRAP: Muscle Ups.
I got through 7 Muscles Ups…and according to my judge/long term training partner they were the BEST muscle ups she has ever seen me do! WINNING! I had a plan to go into the WOD breaking up the swings 30/20 then 20/20 then 15/15 and 20 and 10. Carey went 1st and suggested I don’t do that. That I only break up the set of 40 and 30, so I did…good choice! I started my first MU at 8:05 and got 7 full muscles and to the dip of my 8th one before they called time! I’ll take it!! I do not have video of me doing this…which I regret!
WOD #3
Brought to you by Dynamax
3 Rounds for Time:
-15 Toes to Bar
-15 Shoulder to Overhead @ 115/85#
-15 Burpee Over Bar
*9 Minute Cap*
Devil workout, LOL! I’m just not good at T2B which means I need to work on it and make it a strength. I did the first set of t2B unbroken and then survived the rest, no kidding! I went UB on all 3 sets of shoulder to overhead and my burpees over bar, which I stepped. I HAD to go unbroken on those because I knew T2B was a weakness of mine. Again, no video to confirm my 6:30 score.
WOD #4: Brought to you by Oatmega Bar
4 Minute AMRAP:
-10 Pull-ups
-10 Overhead Squats @ 95/65
*If four rounds (80 reps) are completed within the 4 minutes, the athlete may advance.
4 Minute AMRAP:
-10 Pull-ups
-10 Front Squats @ 135/95
*If eight rounds (160 reps) are completed, within the 8 minutes, the athlete may advance.
4 Minute AMRAP:
-10 Pull-ups
-10 Back Squats @ 185/125
*The WOD will end at 12 minutes. If an athlete reaches twelve rounds (240 reps) before the 12-minute cap, they will continue to perform AMRAP of 10 pull-ups and 10 back squats until their 12 minutes are up.
I think I’m still sore from this WOD, and it will take me a bit to get unsore…but it was worth it. WOD video is below! I got score of 210 🙂 And why I decided to video last min I’m not sure, but I’m glad I did.
There was some FIERCE competition during this lottery, however I’m glad I did it. I finished overall in 2nd place!
and traveled down to Houston/Spring to help my girl Chelsea Lewis’s Box, Crossfit PRX, put on a fabulous Women’s Only Competition which was co-hosted by Gilly’s Femme Royale! This was such a fun competition! I just helped out wherever was needed…which meant sometimes I was moving equipment, resetting platforms, keeping little kids from getting run over, running the Femme Royale booth. All I know is I was surround by ALOT of positive energy and people!
