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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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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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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?

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Sweet Potatoe Hash Browns

I love sweet potatoe, it is one of my favourite foods.  This recipe from Libby Wescombe can be used for a delicious breakfast, side dish or even as a burger.  Give it a try …


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Sweet Potatoe Hash Browns

INGREDIENTS:

4 medium sweet potatoes

2 eggs, whisked

1/2 cup almond flour

2 teaspoons sea salt and pepper to taste

1/4 cup spring onions, chopped

1/4 cup coconut oil

INSTRUCTIONS:

Pierce one of the sweet potatoes with a fork. Wrap it in a damp paper towel and place it in a small bowl with 1/2 inch of water. Microwave for 7-9 minutes, or until tender.

Let this sweet potato sit for 5 minutes. Then drain the water, peel the potato, and mash it with a fork.

Take the other 3 sweet potatoes and peel them. Then grate them with a grater using the large holes. In your bowl of grated sweet potatoes, add the previous mashed potato, the 2 eggs, almond flour, sea salt & pepper and spring onion. Combine with a spoon.

In a frying pan, pour coconut oil and heat over medium until your pan is hot. Then drop in sweet potato “cakes” in about 2-3 tablespoon batches. Flatten them with a spatula. Cook on each side for 5 minutes or until golden brown.

Once cooked, place on a plate with paper towels to drain the oil. Let them cool slightly so they crisp up before serving.

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NUTRITIONAL INFORMATION:

(Makes 9 hashbrowns)

Per hashbrown:

Calories: 137

Carbs: 12g

Protein: 2g

Fat: 9g

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Pan Pacs Masters Games Round 2 – Lets do this!

I competed in my first individual CrossFit event in 2014, it was the Pan Pacs Masters Games – a 3 day event at the Gold Coast.  It was a great experience and I got to meet lots of great people and test myself. allstarsDoing individual events is nerve racking.  It pushes me outside of my comfort zone … there is no where to hide in an individual comp.  Its just YOU … and last time I did get very nervous beforehand.  The week before was especially stressful.  This time, I feel like I have trained hard, and consistently.  I have been involved in some great team comps this year … which has been great preparation.  I have also had some great advice that has been helpful in the lead up.

ropesWith one week to go until game time I feel alot more relaxed and confident.  I have a plan in place to follow for the following week, and I am starting to get myself organised.

I have done the work, now its time to enjoy the comp and see what I can do.  comfort-zone1

So, even though it can feel uncomfortable – its a good idea to push outside of your comfort zone.  It gives your training purpose, and gives you something to work for. I look forward to blogging about this event … I better remember to take some pics :-)

 

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Throwback Thursday – Triathlon Bracelet

I’m 43 years old.  Its strange as you get older, you feel exactly the same as you did 20 years ago (maybe we more wisdom and experience) but you look in the mirror and there are lines on your face, and your hair is going grey.  I remember someone telling me this when I was younger, and now I totally get it.  When we were young Gary and I did triathlons.tri (2)

We trained hard and competed … I was racing when I fell pregnant with our first daughter.  I did like the variety of training Triathlon gave me.  When I first started I was not a very good swimmer at all.  Learning to swim at the age of 20 is pretty hard work … but, it can be done.  And I did improve over time to become a competant swimmer.  It was always my weakest leg however, so I spent the race chasing down the good swimmers as I would never lead out of the water.  As a kid I always loved to ride a bike, and even rode to school during high school … as walking just took too long, so the transition to riding with triathlon was easy … and I have always loved riding since.  I started running from a young age.  I did athletics from the age of 7, and i do believe it is the most versitile sport … every time I holiday I always take my running shoes, its such a great way to take in the scenery and surroundings in ways you would not experience.  Running along Kuta beach, or up and down the hills of Ubud.  Dodging the people walking to work in China, freezing on a cold morning in Arizona, or the next afternoon nearly dying of heat exhaustion when it was 45 degrees, seeing the sites around Central Park … its such a great experience!

Its fun to still be connected to this great sport through my business now.  The Triathlon and Running bracelets give wrist inspiration to those out there chasing their goals.  swimbikerunbclt

You can find out more the Triathlon Bracelets and Running Bracelets I make them here 

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8 week meal plan with Libby Wescombe

Happy Monday in blogland.

I am excited to start my 8 week eating plan with the fabulous Libby Wescombe today.  I have followed Libby for some time, she is a great crossfitter, and sets a great example to other women.  I follow her on snapchat, and often see her doing her meal preps …  I’ve decided to get on board and give it a crack for 8 weeks.

Everyone has different goals, mine is more energy and build muscle.  I got my youngest to take my before photos this morning (i could have done my hair at least) It is quite confronting having photos taken and then posting them for everyone to see … but I am interested to see the difference after this time.

before

even after only the first few meals, I see how important it is to actually measure our food.  I fall into the category and having something to eat and maybe putting my hand back in for another handful, or another cookie … when you actually stick to a program that is set, it is alot easier to be more conscious about the portions.

I am snapchatting my journey every day, so follow along if you are on snap chat … it might help others get motivated to give it a go too.  You can find Libby here   libby

I’ll be honest, I’m hoping my abs decide to show themselves … Libby is my ab motivation :-)

I started the day with a new recipe from Libby I had not tried before – Quinoa and Berries … off to a good start.

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The DO IT – dont quit bracelet is going to be my companion through this journey, as i know how important it is going to be to stay on task.

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find out more about this one here 

 

Fitness Friday – Flossing for Recovery

Regardless of the type of exercise you do, it is unevitable that you will get aches and pains, maybe pull a muscle.  As I am getting older I definitely have to manage the aches and pains, I feel like it is a constant maintenance program.

floss3One of the tools which is really helpful for managing this yourself at home I first head of through Kelly Starret.  It is called “Flossing”.   Basically it uses a band, wrapped around the area creating compression.  floss1Move the area to create blood flow after 90 secs take the band off and the blood flow to the area is increased.  You can find out more about it on Kelly’s website here Mobility WOD   You can floss all areas of your body.  Ankles, knees, calves, quads, forearms, elbows, shoulders …  its really helpful to do before you squat, to get the blood flow to the knees before you get going.  Or if you run, and your calves get a hammering, or your archillies and ankles.floss2

give it a try if you haven’t already, or if you are like me … remember to do it more regularly!

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Monday Motivation – My favourite winter desert

Winter has arrived in Brisvegas.  It happened quickly, we went from summer to winter in 1 week.  I’ll be honest, I am a summer girl.  I love the sun, it makes me happy.  That is why we live in Brisbane, as we get a major dose of sun most of the year.

I do enjoy winter food, and I’ll be honest – i don’t hate winter, I just find it harder to get motivated, and I am not as excited about winter clothes.  I did take 2 of my girls shopping on saturday … i can’t remember the last time we went shopping, it was really fun.  I got a new jacket for winter, and winter dress, cute jumper and some new sunnies (which have been really over due)

So … winter being here, I will share my favourite winter desert right now.  It is dairy, gluten, and refined sugar free. We have Family Dinner night on sunday nights, so i made it for the family last week, and have made it twice more since then as it was so yum!  Tonight I made a single serve … so I am going to give you the quantities for this, as I think that is the hardest – when you want a desert, and you just want to make one for yourself.singleapple

Quinoa Apple Crumble for 1

  • 1 granny smith apple (peeled, cored and chopped
  • 2 Tablespoons Maple Syrup
  • 1 Tablespoon lemon juice
  • 1/4 cup quinoa flakes
  • 1/4 cup almond meal
  • 1/4 teaspoon cinnamon
  • 3/4 tablespoon coconut oil

pre-heat oven to 180 degrees C.

Grease a 1 cup capacity ramekin.  In a bowl add chopped apple, lemon juice and 1 tablespoon of maple and combine.  Add to ramekin.  In another bowl add the remaining ingredients and combine until resembles bread crumbs.  Top mix over apple and bake for 20 mins or until golden and ready.single apple crumbleENJOY!

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I made this cute locket bangle today for a June birthday.  It has a custom made back plate with names on it, the June birthstone, Kettlebell, barbell and wine glass charms.  A meaningful piece with all her favourite things.  A cute gift idea.

Find out more here  locketbangle