Weightlifter Keyring – Weightlifter Keychain

NEW this week we have added the Weightlifter Keyring or Weightlifter Keychain.  Your choice of either plain or leather keyrings, with a barbell and weightlifter charm.  Perfect for anyone who loves a barbell or lifting heavy.

WILL NOT TARNISH like alot of the cheap crap out on the internet. Unfortunately the cheap crappy charms will tarnish and not wear well.  You will not have this problem here.  Made from good quality stainless steel and/or pewter for longevity.

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grab more info here 

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Life of Chanel – Seventeen Point Four – CrossFit Open 2017

Week 4 … and what would it be?

17.4 would be a repeat of last years workout 16.4

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this made me happy, as it wasn’t the unknown.  We had done this workout about 5 weeks earlier and I knew where I was at.  I knew all the movements, so I was excited to go again.  Gary decided to do it on the friday night and got 31 HSPU out.  That night he hatched a plan for me, to pace through the HSPU which would be the weakest part of the workout for me.174girls

Saturday morning I gave it a shot, and the plan worked pretty well until about the 35th HSPU where they started breaking down.  I ended up getting 50 HSPU out, and I failed my last two reps … so I felt pretty confident that I had hit my capacity for where I should be.  I was also proud of the improvement from the previous year.  I dont think I even got 20 HSPU out last year … so I was super happy about that progress.  I decided not to repeat it.  Probably my most satisfying workout of the Open so far.

the before and after shots

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BELIEVE-IN-YOURSELF-2

Life of Chanel – Seventeen Point Three – CrossFit Open Workout

Week Three and the announcement is Full Snatches and Chest to Bar pull ups.  This week is for the strong people … as the ladder goes up to very heavy snatches.  The announcement itself was a little confusing, but once you got your head around it … it was a little easier to understand.

here is the workout:

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I knew going into the workout that I was not going to be able to finish the workout as my snatch is not heavy enough.  Even tho the first round is light, it still got gassy very fast cycling between the chest to bar and the barbell.  The 43kg snatch were ok, and I had a plan going into the next round.  I would lift 50kg, 55kg then try the 61kg.  This is what happened.  I got the 55kg – which was a PB … and then got under the 61kg but couldn’t stabalise it.

I tried to re-do on the Monday morning, and a similar thing happened … although I made a bit of a mess of a few of the 43kg reps, stopping me from getting a faster split time.  Sometimes I guess trying to rush you sacrifice form.  173

So … its clear I need to work on my lifting in the next year.  It is certainly a lot weaker than my fitness.

FALL-INLOVE

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Life of Chanel – Seventeen Point Two – CrossFit Open

Seventeen Point Two was released on Friday 11am Brisbane time … which I find super exciting.  This week I watched the announcement with some of my training friends at the gym.  I suspected this week there would be a “skill”  movement this week … and sure enough Bar Muscle Ups have come up.

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I gave the workout a go on friday night.  I found the dumbbells in the lunges awkward, but not heavy.  The same with the dumbbell cleans, they were just different …  the workout was definitely about the Bar Muscle Ups.  I chose to do singles for the workout, as I have had some inconsistancy with stringing them together … I didn’t want to have that happen during the workout, for energy and also mentally.  I was happy that my Muscle Ups did not break down … I got to the second round of BMU and got 10  into the 16 with a score of 122.  I decided to repeat it and see if I could get that second round finished … I can string my MU together, but they are a little inconsistant.  I wanted to see if I could get them going and improve my performance.

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So, on Monday I went in and warmed up my MU.  I was doing doubles, but the 2nd wasn’t as easy as the first.  In a perfect world I wanted to start doing the doubles …. however, once I started the workout, my body felt heavy and sluggish.  Once I got the the MU I missed my first one … and they all felt pretty hard.  I ended up with exactly the same score as I did from Friday.  I felt a little flat about this considering the effort it takes to redo a workout, however … the truth is, this workout is a BMU workout, and more specifically a BMU under fatigue.  My BMU are just not strong enough at this stage, so what I got is what I deserved.  I think the Open is good for putting things into perspective and clearly showing you where you are at and what you need to work on.  So I had to put my ego back in, and realise BMU will need much more work in the coming year.

SURROUND

 

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SHE Bracelet Competition

Its March already, and its time to share some love.  New Years Goals should be well and truely in place …. so its time to give you a pat on the back and share a little inspo to help those New Years goals stay on track.  Because you have to BELIEVE!

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If you love this bracelet and want to be in the chance to have one for yourself … make sure you go to the Instagram and/or Facebook page – tag a friend who you think would love one too and make sure you are following Fit & Style.she1 (2)

Winner will be drawn at the end of the month.  You can find out the info about the SHE bracelet here 

dbsnatch

Life Of Chanel for March

It was a hot month here in Brisbane.  I love summer … so I wasn’t too bothered, in saying that, training in the heat can be tough and there were some sessions which I felt I was battling the heat rather than the workout.
Everyone in our house got back into the New Year routine of school and work, and adjustments were made by everyone getting used to the new timetable.  Gary jetted off to NZ for a mountain biking trip with his mates.garymtb

The end of February sees the CrossFit Open start, which isa super exciting time of the year for me/us.  For those not familia with CrossFit, the Open is a worldwide competition that anyone can enter, each week there is a worldwide announcement where the workout for that week is announced, and then you have until tues to submit your scores. These are then on a leaderboard where you can see how you got one against your peers in your country and the world.  It runs for 5 weeks.

17.1 was announced on Friday which was the following17a

I did the workout on friday afternoon.  I guess the dumbbell snatch in that quantity was a bit of an unknown.  Everyone said to watch the pacing … which was correct as the burpees jacked up your heart rate.  I managed to keep moving the whole way, and the last 15 burpee box jump overs were definitely the hardest.  It was a tough workout for sure.  I finished on friday with 15:07 which I was pretty happy with … then as the weekend went on, I started thinking I could go faster – as my first two rounds I maybe paced a little too much.  bbjo

So even though it made me nervous again to repeat, I wanted to give it another crack.  The first two rounds I went faster, and it did hurt alot more – but I managed to shave 47 sec off my time.  I also played with changing the dumbbells in the air rather than the ground.  I believe this was faster, however I had trouble co-ordinating it … so I reverted back to switching on the floor by the 3rd round.  dbsnatch

Looking forward to 17.2 …. what will it be?

You-are-stronger-than-you-think

beefsalad

Eating Well with Libby Wescombe

Libby Wescombe has helped me with my nutrition as an athlete.  Last year we started working together and I saw great results by changing what I was eating.  I have had increased energy and performance … I guess its a no-brainer, if you put water in your car it wouldn’t go!

beefsalad

Libby has shared this recipe with us this month.  It is delicious … I made it last night for our family.  I added some rice noodles for those that needed extra carbs.
Thai-Beef-Salad

you can find more about what Libby does here