My very first garden....

    So last year I attempted to grow some peppers and tomatoes in pots on my deck.  I reported their progress daily to Angela as I spent a lot of time in her office last summer getting my hip fixed. 

     Each day I would tell her how my little tomato plants and pepper plants were faring.  To my dismay I only managed to successfully grow jalapeno peppers....and plenty of them I must say.  She coached me along and encouraged me as my tomato and pepper plants were ruthlessly eaten by a tomato grub.  Why couldn't that silly grub go after my jalapeno peppers?  No, in one day that fat little worm managed to eat 10 tomatoes and 5 peppers.  I think in total out of 1 cucumber plant, 2 jalapeno plants, 3 pepper plants and 2 tomato plants I was able to get 3 actual peppers, 0 cucumberes and a few tomatoes...and like I said jalapeno's out the ying yang.

     So here I am 1 year later and I have totally expanded and to say I am nervous and a bit apprehensive is an understatement.  Brandon and Brooke attended Angela's organic gardening seminar this past April and between many texts to Angela and Chris we have successfully planted our first garden.  I'm not gonna lie, Jim and I did a high five and a kiss when that first tomato plant (which I now know is NOT a tomato plant, it's a banana pepper plant) was planted.

     We started collecting compost as soon as the kids went to the organic gardening seminar.  We saved our egg shells, banana and orange peels, strawberry tops and anything that would grow back into the ground.

     Our first day Jim went out and dug up all of the weeds, plants, and whatever else was growing in our "new garden area!"  We lined out where we wanted to grow and Brandon and Jim dug out the grass.  We tilled the garden area and then I actually went to Lowe's and paid money for cow poop.  Between spreading cow poop and our many piles of compost I thought the kids were surely going to die of embarrassment.

     Brandon and Brooke both stated that the entire yard smelled like "poo" and that they were a bit annoyed that you could see "trash" in our yard.  I told them I didn't really care what the neighbors thought and that when we had fresh veggies on our kitchen table, they wouldn't care either.  Gage came home later that weekend and at dinner on Sunday night, he said "Carole, why is their trash all over our yard?"  I had to explain to him that this was compost and it would soon bear some beautiful veggies for all of us to eat.

     I think the most fun Jim and I had was our day shopping for our plants at the South Bend Farmer's Market.  Who would of thought that picking out and planning your garden could be so exciting?  We bought tomatoes, red and orange peppers, banana peppers, jalapeno peppers, spaghetti squash, yellow and green zuchini, cucumbers, and some herbs....basil, cilantro, sage, parsley and oregano.  We also bought two salad bowls, 1 was baby spinach and the other was mixed greens. 

     The last thing we did is bought some organic soil and some worm casing's for fertilizer (at the South Bend Farmer's Market).  It was now time to take all of this stuff home and get it in the ground.  We were like kids in a candy store....we had a truck full of items and we were ready to go.

   It only took about 1 hour to get all of our plants planted.  We planted all of the main plants in the garden, we planted the herbs in planters on the porch and left the salad bowls just like she had them.

     Since the big planting on May 9th we have already been threatened with a freeze.  Don't get me wrong, but I completely panicked.  I mean really all of that hard work and now the "big freeze" was coming and all of my plants were going to die.  We survived the freeze (although I think it only got down to 34) I brought the herbs and the salad bowls in the house, and covered the garden with sheets.

     We have already "trimmed" our salad bowls and enjoyed the first of our harvest.  Yesterday I needed basil for my spaghetti squash and meatballs so I simply went to my back yard and picked a few leaves.  There is nothing more exciting to me than eating veggies out of my own back yard and picking fresh spices to use in my recipes. 


     I also noticed yesterday that our banana pepper had it's first flower.  I can just taste those sweet veggies now. 

     I'm still more nervous than I was taking care of my first child - this seems so out of the norm for me and I can't believe I am even attempting it some days.   I constantly question if I should water, if I shouldn't if I watered too much, or not enough.  I still have a little room left to plant and Brooke is getting us some broccoli and cauliflower from her agriculture teacher.  We'll just wait and see what happens. 

     I check on my plants at least 5 times a day.  Watching and waiting for something to happen.  I am so afraid of waking up one day and finding all of them keeled over. 

     But, I am committed to taking on this new adventure.  And when those veggies start pouring in, I'll take pictures and share my harvest with all of you. 

Quick and easy chicken salad....

I don't have much time to blog today but I wanted to share my chicken salad.  It's so easy like literally it took my 5 minutes to make for lunch and I have enough for leftovers as well.

Ingredients:

2 cans chicken breast
(I normally use leftover chicken but with my 22 year old son leftovers are scarce - I usually mix leftovers with canned to make a larger quantity but today it was just canned)
1 1/2 avocados
1/4 cup lemonaisse
1/4 cup raisins
1/4 cup slivered almonds
1 cup small grapes (washed and drained)

My ingredients change depending on what is in my cupboard or refrigerator.  I have also used sliced apples, sliced peppers, and celery.  I have tried it with sunflower seeds and pecans as well.  Change it up and make it your own.

Drain water for chicken breast.  (or peel off bones:0)
Slice avocado.
Pour in raisins, almonds, and grapes.
Add lemonaisse.
Stir.
Add salt and pepper to taste.

That's all folks!!

Time to get GLOC off my mind.....

So, here I sit 9 days after GLOC and I'm still not over it.  You would think I could just get over it and move on...so today I am determined to get it off my mind and move forward.  I am SO not a person that looks back...EVER...But for some reason, I have lost focus on this one....so once my thoughts come out then I will forget about it and move forward.

As many of you know, I am so disappointed in my GLOC results.  I was feeling so good, my workouts were back on track, I was fresh off a 13th place masters finish in the open, I didn't even care that I was competing against all ages - I felt great and I was ready to go.

Wod #3 Nerves

The WOD's were announced and I felt good about all of them but 1.  I practiced the first WOD and wasn't able to finish in the time allotted but felt like I put up a good performance.  The second WOD was going to be a breeze for me and then the 4th WOD was easy weight and I'm glad I didn't practice this one and was able to just give my all during the competition.  Some of those you just don't need to feel twice if you know what I mean.

And then there was this daunting run.  I'd rather had double unders - and you all know how I feel about double unders:0)

I would like to go back, before I go forward because in the past 9 days I have gone over this 1 million and 1 times.  I will never ever ever make excuses for a WOD- never.  Either you have it or you don't.  So, I was trying to figure out where in the world I went wrong in the 4k without giving myself an "excuse" persay for the results.  I don't even know if that makes any sense but in my head it does.  I need to fix what is wrong so I can not go wrong again.  Still with me?

Totally complaining about run!

So, I have to go way back to January of 2012.  I injured my left hip.  I competed in Indy in January anyway and then also competed in GLOC in April.  Both with my hip taped.  In May, I went to see Angela and started treatment on my hip.  Angela had me off lower body lifting, jumping, running etc from May to October.  Where I was released to lift but not jump.  So, I then competed in the Masters Comp in Ohio in October...where I placed 4th.  We were then full force into winter when I was released to jump...I NEVER EVER ran...all winter.  Went straight into Open training and then Open competition....still no running.  I looked back at my logs and I have not run since Spring of 2012.







With that pretense let's look at my GLOC competition.





First of all, I want to say that this is one of the most fun competitions I have ever been too.  I will be there again next year hopefully with some of my posse in drag.  I mean who wants to go to a competition alone?

So, it was decided that I would travel with Brandon to the competition.  Brandon and I have this strange dynamic as mother and son as many of you in the gym have seen.  We both have this strong desire to be in the lead...of everything...and we tend to argue.  A LOT!!!  I am not going to lie, I was so excited to just go on a road trip with my son.  I can not tell you the last time we spent an entire day together....I used to spend endless weekends at swim meets watching and cheering him on.  We had a role reversal here and we were about to embark on a journey not too many would dare to take.  I mean, honestly I want you to dig deep here and tell me how many 22 year old boys would travel to a competition to watch their mom compete in weight lifting.  It's almost like a story out of a magazine or something.  We should write a book.

It was also decided that we couldn't afford a hotel room, so we would leave at the butt crack of dawn and return home late that evening.  My alarm sounded at 4 am that day...not early for me but for my dear son it was 3.5 hours LESS sleep....and it was Saturday morning.  LOL  Let the fun begin.

We loaded the car with food, blankets, bags of clothes, and we were off on our journey together.  We hit the road at 4:50 am hoping to arrive in Carmel for check in at 7:30 -8:30 am.  Our only planned stop was Starbucks in Kokomo - mama's not smiling unless she has her bucks.

The drive out went wonderful, I drove until we got to Kokomo and then Brandon took over...well, he took over driving.  I guess I took over nagging.  "Mom, please don't tell me how to drive!"  "Mom, look I didn't tell you how to drive!"  "Mom, just give me the dang GPS, you don't know how to read it and you're messing me up!" as he's grabbing my phone and swerving off the road.  I had no time to be nervous about the competition I was afraid I was going to die!!!

We get there and check in and get to hang out and set up our "camp" for the day.  It's going to be a gorgeous day.  I am in heat 2 all day long, which at first I was a little upset about having to go early but in hindsite, I really liked getting it over with instead of watching all the other heats.  I was able to just give it my all and not worry about changing my strategy by watching someone else WOD.  That usually screws me up anyway.

Wod;#1 - My son has turned into my coach, my trainer, my photographer, and my confidant  - while still looking like and playing the role of the boy I gave life to 22 years ago....I kept thinking to myself "this is SO backwards!"  I'm still baffled.

I'm lined up and ready to "walk on" for my heat and I'm standing there thinking I should have warmed up better.  Playing little head games with myself and this lady walks up next to me and says, "Are you Carole Turnbo?"  I turned to my right and saw someone I didn't know asking me this.  I was a little apprehensive when I answered, "yes!"  She said, "well, you don't know me, but I know you!"  I was a little nervous.  Like why did she know me and I didn't know her.  Should I know her?  Sometimes, I am bad with names.  So, I was like, "oh really, Why?"  She said, "My name is Laura Moore and I have been trying throughout the entire Open to beat you, I would wait every week for your score to post and you were always like 1 or 2 places ahead of me!"  LOL I giggled.  I was like, "Oh my gosh, are you serious?"  Come to find out Laura finished 14th, 1 place behind me in the masters category of the open.

This is why I love CrossFit.  This is one of the many many reasons.  We laughed and went out to do the WOD.

Practicing.

I was fully physically and mentally prepared to not finish this WOD.  I practiced at home and it was a no- go so I thought just get out there and get as many reps as you can.  I realized in the row of the 3rd round I had the opportunity to finish.  I really had to turn on the box up and overs if I was going to make it.  I finished in 11:54.  I have two favorite parts of this workout in hindsite.

1.  The ENTIRE time I could only hear 1 voice.  It was my gorgeous son, screaming while taking pictures of course!  "GO MOM, COME ON MOM, Don't Stop MOM, Pick up the bar MOM!"

2.  Laura Moore and I finished at the EXACT SAME TIME.  I'm seriously not kidding.  We both finished this WOD in 11:54 so going into the second workout we ended up in 30th place.




Well, in round 1 of this WOD I felt my IT band on my left leg "frazzle!"  That's the only word I can think of.  It was like this ripping sensation.  I was able to gut out the rest of WOD 1 but made a b-line for the chiro table as soon as it was over.  I had the chiro look at my leg, which I had taped for support in the run but obviously needed it in the row, deadlift AND box on and overs.  He said my IT and my gluteus maximal were a MESS.  He helped me stretch them and got me walking "normal" again.  He retaped me with some new kineseo tape straight down the IT band this time in hopes that would help my run.

Wod#2:  This WOD was exciting to say the least.  You waited in a long line as each girl rotated through the bench press 55, 65, 75, 85, ....you had 20 seconds to get the lift and 10 seconds to rotate....95, 105, 115 I kept seeing girls falling off, and trust me I was watching.  As soon as you fell off the ladder you had to take off for you run. My spotter had asked me how far I thought I could go and if I had ever bench pressed.  I wanted to find my hubby right then and there and give him a big fat hug for making us bench press just about every Saturday for as long as I can remember.  125, 135....there I was the first girl to make it this far.  I went to lift the 135# and failed on my first attempt.  I had plenty of time to get in another attempt and this time I was going to make sure it happened.  I just rushed the first one, I set up and got the lift successfully.  The crowd was SCREAMING!!  I can't tell you how exciting this was.  I was like oh my gosh, here I am at the last lift.  We were told if we made it to the last lift, to get as many reps as possible.  My goal was 2, I knew I could get the 145# at least once.  I set up for the lift and the crowd was quiet, I lifted successfully and I could hear the screams, I could hear Brandon, "GO MOM GO!!!"  I went down for another lift and literally got it 3/4 of the way up and it stopped.....I tried so hard, it was a no go.  1 rep at 145# - I was the first girl to successfully lift it and 1 of only 8 girls in the entire competition to get that weight.  So exciting, I finished this WOD with a 5th place tie.

So, here I was coming off this wonderful high from my bench press....you got to wait 1 minute and then start your run.  Off I went, the first thing I felt was my booty and my low back from the earlier deadlift WOD, that didn't last long and I settled into my run.  I have no idea how far I had gone when I started feeling it coming.  My hip lost sensation, my chins were for sure getting chin splints, I felt my arch in my foot dropping (yes, i was taped) and I just kept trodding on.  There is something to be said about my mental state here.  I went from a very high moment to a very low moment.  It was very hard to push myself through this.  Every single solitary part of my mind said, "STOP RIGHT NOW!"  But, my body just kept pressing on.  We ran a little over a mile, maybe like 1 1/4 miles and got a stick and turned around to run back.  I was being passed left and right by people behind me and I did manage to pass a girl or two that started ahead of me, so I was feeling OK about myself.

 
As soon as I crossed the finish line, I collapsed.  To the point of having to be carried.  I could not stand let alone walk.  Brandon and some stranger I will probably never see again took me on each side and walked me to the progenex table.  They then walked me back to my camp but something was seriously wrong.  I had tennis ball cramps in both of my calves and my chins felt like they had been ripped from the bone.  It was so painful.  All I wanted to do was cry.  But I didn't want anyone to see me cry.  I asked Bran to take me to the chiro.  He walked me to the chiro and I said, "I am in serious trouble!"

He worked on my calves and my chins for a very long time.  I have never been in so much pain.  I wanted to cry...he got me to the point where I could stand on my own.  He told me that he was going to leave my hip and IT band alone as they had been traumatized enough.  He told me to rest up for WOD #4. 

A lot of the ladies that I had begun to talk to and make friends with were asking me if I thought I'd make it to the finals.  I did think that, but after that run I was very nervous that it wasn't going to happen.  And I still had 1 WOD to go.

Wod4:  I loved this WOD, but I honestly never ever ever want to see it again.  It was clean and jerks at 95# (really ground to OH, I did clean and jerks) and bar facing burpees.  Every single solitary muscle in my lower body hurt at this point.  I was dying....this was so hard to do and I was sore.  But, what's 6 minutes?  You can literally do anything for 6 minutes.  So, I did what I could for 6 minutes.  After looking at the scoring I came in 20th in this WOD.


As I waited for them to announce the finals, I went over and over how bad the run would effect my final placement.  I figured I couldn't have done THAT bad.  I figured I had to be like in the 50th percentile for my run.  When my name wasn't announced for the finals, the only thing I wanted to see was the score sheet.





I came in 26th overall.
Wod 1:  30th
Wod 2:  5th
Wod 3:  90th
Wod 4:  20th

So, you can see the run and what it did for my overall score.

So, there you have it.  GLOC 2013 is in the books.

Starting today, it is out of my head and I will continue to train.  Today I will be attempting my first run since that dreaded 9 days ago.  My body feels better, I had a massage last Friday and she worked on my legs for about 40 minutes.

I like to take the positive out of everything I do...it's just the way I live.

I will always and forever remember spending this day with my son.  He took on the role of taking care of me and we had so much fun.  I will never ever forget our ride home....we ate steak and shake and he joked because I ate my bun.  I would have eaten dirt at that point but oh well.  We stopped for candy at some off the road place where he was sure he saw a crack head.  We laughed until we cried and our motto for life is now, "1 trip a year!"  I love the man that my little boy has become and I am thankful that God gave me that day with just him and I, against the world.

My 40 Day Journey.......

Today marks day 40 of my journey with God and all of the ReMARKable Women associated with Grace Community Church.

I set out on this journey seeking spiritual guidance.  I seem to have many aspects of the complete picture down, I am physically fit, I am emotionally balanced, (most of the time- come on I'm a woman), I am well off relationally, but it seems that I have left the spiritual part of the equation for last and I know that's not the order our God wants to be in my life.

My Jesus Socks

He not only wants to be first, but 100% deserves to be first.  So, for the past 40 days, my focus was on putting God first in everything I did.  It meant letting go of some control and it meant giving EVERYTHING to him, and then waiting for him to lead.  As many of you know, and I have learned even more so these past 40 days, is that I like to be in control at all times.  I would label myself as a control freak, so letting go and following was very difficult at times.  But the great thing about our God, is when you start to teeter off the path he just gently nudges you and puts you back on track.  If you completely fall off, you ask for grace and he grants it and you can start over.  So really, there is no way you can lose here.  It's a win win.

Because I have an A Type personality, which makes me a good CrossFitter, I wanted to find some type or measurable or quantifiable results.. you know like data or facts.  I mean when you start a CrossFit challenge you do Fran for time.  When it's over, you do Fran for time.  If you shave 15 seconds off your Fran time, well the challenge was a success.  But, how do you measure spirituality?  How do you know if you won?  How was I going to put this on a spreadsheet?  So, here I was in unfamiliar territory.

Each week of the challenge brought about new challenges.  Some of them were easy and some of them not so much.  One thing that stayed consistent for the entire 40 days was to memorize Ephesians 4:29-32.

New International Version (NIV)

29 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen. 30 And do not grieve the Holy Spirit of God, with whom you were sealed for the day of redemption. 31 Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice. 32 Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you. 

I have not had to memorize anything for a very long time.  This 43 year old brain struggled with this one.  But as you read it over and over and over....you know that's how you want to live.  I made sure I was not only reading this but living it out as well.


The daily reading of Proverbs was probably my favorite part.  Each day we had to read the chapter of Proverbs that corresponds with the number on the calendar.  I loved digging in and finding bits and pieces of my life and my family that I could relate to that particular Proverb and then apply it to the way I live.  I found that I was doing a pretty good job in a lot of areas and then there were things I needed to work on.

The physical challenges and the food challenges were not that hard for me.  I made sure to get them in, even if it meant doing my week's worth of pushups or squats all in one day so as not to mess up my training regimen.  I do believe on Easter Sunday in lieu of coffee I did 160 pushups to make up for Thurs, Fri, Sat, and Sunday!!  Speaking of coffee, that by far was the hardest fast I have ever done.  I did it.  I made it an entire week without coffee....but WOW!!!  Fasting from food, TV, and even the 21 hours without any food at all seemed to go well.

I can do all things through Christ who gives me strength!

There are several things I learned about myself that I will continue to work on.  I am a bit bossy and not the best listener.  I am kind and have a heart full of forgiveness.

Let's start with the bossy part.  I was supposed to spend the week trying NOT to control any adult in my life unless the situation was life threatening.  Each day I would wake up and before I would get out of bed I would fervently pray for my mouth to stay SHUT!!  The first day I made it less than 11 minutes.  No lie, I mean really.  Felt my nudge from God.  Restart.  I never made it past the first couple hours of the day.  Now, with this weakness exposed....I have been working on not always having to be right...let's just say this is a work in progress.

Now, onto an entire day of listening and not giving "my opinion" of the situation.  Let's just say DUCT TAPE!! That is the only way I would have accomplished this task.  I would start my day with prayers once again...and then I would practice on the dogs as we were walking out of the bedroom.  I would literally question them over and over...it was awesome and it was working.  They didn't respond so I didn't either!!  Now, enter my family....UGH!!  I always have an opinion, but I am working on not always having to state it. I literally tried this one for 3 days in a row...start fail, start fail, start fail.  But I will not give up!!

Another work in progress.

With these 2 weaknesses sitting like open wounds on my chest, I had to find something good that I do, I had to remember that I have many good and many not so good habits.  I am kind and I love all people.  If you know me, I love you.  I believe that God finds different people to walk through our lives we may know them for an hour or a day or 10 days or 10 years....but each and every person we meet along this journey were sent to us for a reason.  I love working with people and loving on them and teaching them to use their bodies the way God intended them to be used.  Your body is your temple given to you by God, you only get one shot at this so take care of it and don't sweat the small stuff.  The forgiveness project, I wracked my brain over and over trying to find someone to forgive but I realize that I don't live life holding grudges.  Life's too short, if someone makes a mistake, who am I to condemn them?  It only hurts my heart to hold that in and if my heart is full of hatred how can I be the best me I want to be.

His love never fails, it never gives up, it never runs out on me.

I have never prayed so much in my life.  I opened my bible more that I thought possible.  I enjoy digging into God's word and learning from the best book ever.  I'm so happy I did this challenge as it did exactly what I was seeking.  It taught me that if God is always first, you can't go wrong.

As in everything I do, now that my weaknesses have been brought to my attention more clearly, I will continue to work on them daily.  It's just like the dreaded running or the ever awful double unders, I will not be defined by my workouts, I will not be defined by my weaknesses, I will not be defined by my strengths, I am a princess of God and that is what defines me.  

So, did I "WIN" this challenge?  You bet I did.  I won because I took something away from it.  It wasn't measurable or quantifiable....but I don't want to be able to measure God's love for me and my love for him.....I want it to be as endless as the stars in the sky.

SO BE IT!!!

I want a 6 pack.

There have been many occasions where I have been told, "I want a six pack!"  Many of us have goals in and out of the gym and an attribute that many athletes long for is the ever elusive SIX PACK!!

At first I used to get really embarrassed when someone would mention my "abs" and say, I want THOSE!!  I would blush and turn away, quickly remember that in the heat of the workout that I had taken my shirt off and that I was standing in the middle of the gym in my sports bra.  I would put my shirt back on and go about my business.

Until the time that someone stopped me in my bathing suit while on a cruise with my family.  Jim and I were getting ready to go on some crazy speed boat ride and this random stranger says to me, "Wow, you have a great body and a nice six pack, YOU  MUST EAT WELL!!!"

Ding ding ding!!!  The light bulb went off in and bells started ringing in my head.  I just talked to someone WHO GETS IT!!!

You see, I know I have said this time and time again....and I will repeat it over and over and over....but the key to a six pack has nothing to do with what specific exercises I do in the gym, my six pack is received by one specific exercise....and that is EATING!!

If you REALLY REALLY REALLY and I repeat REALLY want a 6 pack there are some things that you just can't have.  Don't get me wrong, you have to exercise to support your clean eating....but it's not the other way around.  Let me repeat that, you need to exercise to support your clean eating you do not eat clean to support your exercising!!

Thus creating this viscous cycle.  You eat well.  Your endurance grows.  You get stronger.  You continue to eat well.  Your endurance grows.  You get stronger. 

Things CLICK when you eat well.  They just do.

So here is my question I pose to you today:

Do you want a 6 pack?

Or a 6 pack?

Or a 6 pack?

 It's as simple as making the right choice. 

McDonald's..I ain't got time for that!

I love to eat.  I love food.  But, to be honest I'm lazy.  I like my food fast....today I have two quick food tips for you and I promise you, I won't be swinging into McDonald's anytime soon to get my fast food:

 

Fast Food #1:  Bacon, Egg, Cheese Biscuit

 

Carole's Ingredients:

 

Classic Drop Biscuit from the Gluten Free Almond Flour Cookbook

2.5 cups blanched almond flour

1/2 tsp sea salt

1/2 tsp baking soda

1/4 cup grape seed oil 

1/4 cup agave nectar (if I run out, I've used coconut nectar and honey as substitutes)

2 large eggs (cage free- straight from the farm)

1 tsp lemon juice (I never have lemons handy - I've always used an orange or if no fruit then I skip this ingredient)

 

This is my biscuit actually pictured with sausage and not bacon.

Mix together - bake at 350 for 15-20 minutes.  I always make a double batch.  I use them for bacon, egg, and cheese sandwiches.  I use them as the biscuit in my strawberry shortcake.  I use them as my biscuit for biscuits and gravy.  They re-heat nicely and are so delicious.

 

Bacon

Hormel Natural Choice Original Uncured Bacon

Pork, Water, Salt, Turbinado Sugar, and seasoning.

 

Egg

My eggs are fresh from the farm usually under 2 weeks old from cage free chickens.

Cheese

Raw cheddar cheese from Layman Farms

I will guarantee this is the BEST cheese you will ever eat.

 

With the bacon and the biscuits pre-cooked, this morning I fried an egg and put it all together it took me less than 5 minutes and breakfast was ready.  Add a big old scoop of berries and a nice warm cup of coffee and you'll be set for hours.

 

Here is McDonald's version of my same sandwich:

 

Bacon, Egg & Cheese Biscuit (Regular Size Biscuit):

 

BISCUIT (REGULAR), BACON, FOLDED EGG, PASTEURIZED PROCESS AMERICAN CHEESE

 

BISCUIT (REGULAR):

Ingredients: Enriched Flour (Bleached Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Cultured Nonfat Buttermilk, Vegetable Oil

(Palm Oil, Palm Kernel Oil), Water, Leavening (Baking Soda, Sodium Aluminum Phosphate, Monocalcium Phosphate), Contains 2% Or Less: Salt, Sugar, Modified

Cellulose, Wheat Protein Isolate, Natural Flavor (Dairy and Vegetable Source), Soy Lecithin.

CONTAINS: WHEAT, MILK AND SOY LECITHIN.

Prepared with Liquid Margarine:

Liquid Soybean Oil and Hydrogenated Cottonseed and Soybean Oils, Water, Partially Hydrogenated Soybean Oil, Salt, Soy Lecithin, Mono and Diglycerides, Sodium

Benzoate and Potassium Sorbate (Preservatives), Artificial Flavor, Citric Acid, Vitamin A Palmitate, Beta Carotene (Color).

CONTAINS: SOY LECITHIN.

 

BACON:

Pork Bellies Cured with Water, Salt, Sugar, Natural Smoke Flavor (Plant Source), Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite

FOLDED EGG:

Pasteurized Whole Eggs, Modified Food Starch, Soybean Oil, Natural Flavors (Plant Source), Sodium Acid Pyrophosphate, Carrageenan, Flavor Enhancer (Salt,

Maltodextrin, Natural Flavor [Plant Source], Spices, Herb, Turmeric [Color]), Monosodium Phosphate, Citric Acid, Soy Lecithin.

CONTAINS: EGG, SOY LECITHIN.

Prepared with Liquid Margarine: Liquid Soybean Oil and Hydrogenated Cottonseed and Soybean Oils, Water, Partially Hydrogenated Soybean Oil, Salt, Soy Lecithin,

Mono and Diglycerides, Sodium Benzoate and Potassium Sorbate (Preservatives), Artificial Flavor, Citric Acid, Vitamin A Palmitate, Beta Carotene (Color).

CONTAINS: SOY LECITHIN.

 

PASTEURIZED PROCESS AMERICAN CHEESE:

Milk, Cream, Water, Cheese Culture, Sodium Citrate, Contains 2% or Less of: Salt, Citric Acid, Sodium Phosphate, Sorbic Acid (Preservative), Lactic Acid, Acetic

Acid, Enzymes, Sodium Pyrophosphate, Natural Flavor (Dairy Source), Color Added, Soy Lecithin (Added for Slice Separation).

CONTAINS: MILK AND SOY LECITHIN

 

Fast Food #2:  Buffalo Chicken Ranch Salad 

 

I'm sad to say that I don't have a picture of my actual salad from last night's dinner, but it was truly amazing.

 

 

Ingredients:

 

Chicken:  

You know this is free range boneless chicken breast, I put 7 chicken breasts in a crock pot, on low,  frozen solid as rocks at 2:00 pm.  When we arrived home at  7:17 pm I shredded 3 of the chicken breast with a fork. (Approx 24 oz of chicken)

I added 1/3 cup Frank's Red Hot Sauce - ingredients cayenne red peppers, distilled vinegar, water, salt, garlic powder

and 1/2 cup Simply Dressed Ranch - ingredients, canola oil, buttermilk, water, salted egg yolk, distilled vinegar, EVOO, sugar, sea salt, garlic, onion

to the shredded chicken.

I laid out 3 plates and filled each plate with at least 2 cups of either organic mixed greens, spinach, or romaine depending on what each person prefers to eat.

I topped each "green" with my chicken concoction.

I added a sprinkle of raw cheese and wished I would have added some crumbled up bacon that was already cooked but didn't see it until after.  I also put cherry tomatoes around the side of the plate.

I served the Buffalo Chicken Ranch Salad along with 1 cup of cooked broccoli to all.  This was very satisfying and filling.

And literally from the time we stepped foot into the house it took me 10 minutes to prepare and have dinner on the table.  How's that for fast food?

Now, I know I said I only had two things to share....but I did mention that I use those biscuits to make strawberry shortcake.

Last night for dessert, I topped biscuits with some cut up strawberries and a drizzle of coconut nectar.  It's the BEST DESSERT EVER!!!  Don't forget a little cream on top....for a delectable yummy delicious treat!!  ENJOY!!

More blogs to come.....Silver Jeans or 230# Back Squat That is the ? and of course Powder Me Up...my gory details of WOD 13.6;0)

 

 

 

13th in the Central East for 2013....

So, here it is the morning after.

It's not your typical morning after...you know the one.  No, this morning after is the morning after the CrossFit Open 2013 Games. 

It's over. 

I sit here today a little happy and a little sad a little regretful and a little glad....you see I have a culmination of feelings all smashed together.

I am not a shoulda coulda woulda kind of person....so I refuse to look back, BUT I will look at my stats to help me move forward.

I love numbers.  I love comparing and I love stats.  I think this is partially why I love CrossFit.  It's analytical.  I can break it down, and put it back together like my favorite puzzle.  So, I am breaking down my 2013 Open...and I'm putting it back together and I've already started my planning for 2014 Open.....that's what I do on the morning after.  Get up, and move FORWARD.

Let me break this down. 

A little happy.  
My goal was to be in the top 25% of my age group this year.  In the Central East I finished in the top 7.1% or 13th out of 183 women ages 40-44.  If I were to use the original number of competitors in my age group and division I would be in the top 4% as 13 out of 320.   In the World I finished 7.1% or 205 out of 2,882 women my age.  If I were to use the original number of competitors in my age group in the world I would be in the top 4.3% as 205 out of 4,752 women. 
So, you can see why I am a little happy. 
Plus, how lucky do you have to be to be in 13th place:0)

A little sad.
It's over.  That explains my sadness.  There is nothing I love more than to analyze and strategize and organize and compete.  Nothing.  Now, with that said....5 weeks of it is a long time.....and I can't do it forever...but there is always a let down when your done. 

A little regretful.
I know my weaknesses and I shouldn't have waited until 2013 to actually concentrate on them.  I know if a WOD has box jumps, double unders, and toes to bar....I wouldn't fare well....but did nothing about it.  So, since I won't look back, I can only use this information to look forward, you will please know that THIS WILL NOT BE THE CASE in 2014!!!

A little glad.
I prayed to God before each WOD this year, it's something I've never done in the past.  I'm so GLAD that I've changed who I am spiritually.  I prayed for safety for all of our Open Team and each time I asked God to help me be the best me I could be that day.  After each WOD my prayers thanked him for my healthy body and the abilities that he has so graciously given me.   I believe with Him on my side, all things are possible which brings me to my numbers for 2013 and goals for 2014.



WOD:       Division:            Place for WOD:    # of Competitors:   Overall Place:     Percentage:    

13.1           Central East      10th                          320                     10th                  3.1%
13.1           Worldwide        188th                    4,752                                              3.9%

13.2           Central East       14th                          289                     10th                 4.8%
13.2           Worldwide        145th                     4,404                                             3.2%

13.3           Central East       39th                         252                      16th                 15.4%
13.3           Worldwide        305th                      3,984                                             7.6%

13.4            Central East       10th                        198                      14th                 5%
13.4            Worldwide        250th                    3,191                                             7.8%

13.5            Central East        11th                       183                       13th                6%
13.5            Worldwide        205th                    2,882                                             7.1%

Total overall for Central East 13/183 that finished all 5 wod's:  7.1%
Total overall for Central East 13/320 that originally started: 4%
Total overall for Worldwide 205/2882 that finished all 5 wod's 7.1%
Total overall for Worldwide 205/4752 that originally started 4.3%

Age Group:  40-44

A couple of follow up stats from 2012 to 2013:

WOD 12.4 and WOD 13.3 were the exact same WOD - in 2012 scored 190 in 2013 I scored 232 a 42 rep improvement.

WOD 12.5 and WOD 13.5 had the same movements thrusters and chest to bar pullups.  In 2012 you had 7 minutes to get as many reps as possible...I got 79, in 2013 you had 4 minutes to get as many reps as possible I got 72.  Now, the weight was the same and the pull-up standard was the same, but the rep scheme was different which may attribute to the increase but I'm thinking woohoo I am THAT much stronger and faster than I was at this time last year.  

Goals for 2014 that WILL NOT wait until 2014....that means the year before in preparation for....

#1:  I will age up.  So I will compete in the 45-49 category...I know old lady here.

#2:  I will keep my strength and inevitably get stronger over the year.

#3:  Most importantly I will train my weaknesses - this is not an all inclusive list of my weaknesses....but in general my endurance - burpees, double unders, toes to bar, box jumps, pull-ups.....and my gymnastics skills.

#4:  If the numbers are similar to 2013 I need to be in the top .4% (yes that is miniscule) of my age group to move on from the Open.

I Carole Ann Turnbo, LOVE LOVE LOVE to lift weights and be strong, but I also realize that I can keep my strength and be better at endurance and gymnastics.  This will make me an all around better athlete when competition arrives at my door step....pretty much before you know it:0) 

Waiting for this WOD made me CRAZY!!!

So, after WOD 13.4 I gained 2 spots in the Central East and went from 16th place to 14th.  I was feeling pretty good about that, my original goal was to finish in the top 25% of my division.  Not really sure if I had a specific goal for "the world" but 25% in my division was going to make for a good Open. 

You all know that quickly changed and I became this competitive crazy lady that couldn't stop talking about the open, the wods, what was next, what I wanted to see, what I didn't want to see....but all in all, I pretty much called 3 out of 4 of these wod's to some point. 

So, we practiced thrusters and chest to bar pull-ups last Tuesday...the last Open gathering and I felt like this was what was going to show up for the final WOD.  UNTIL.....I got home that night and Mark had sent me this video footage of Dave Castro talking about the announcement of WOD 13.5....This was a bad idea.

I am SO superstitous about watching video's I have NO idea why I watched this one, because it haunted me for the next 24 hours.  NO LIE!!! 

The video shows Dave Castro saying that we are going to do something we've NEVER done before....and he's talking about how hard the WOD is going to be and how it's going to be hard for the "regular" athlete....but stepping it up a notch and saying the "elite" athletes are really going to feel this one as well.  So, Jim watches the video with me...I finish my work on the computer and we head to bed.  As we lie down in bed, Jim says to me, "I just had a vision of what the WOD is going to be!"  He said, "it's going to be some type of AMRAP with 21-15-9 squat snatches and chest to bar pull-ups".....moments later he was quietly sleeping.....

I on the other hand WAS NOT!! From 10:30 pmish....until my alarm sounded at 4:45 am....I did squat snatches in my sleep!!!  It was awful.  I went through EVERY scenario of what could be in this WOD that had NEVER been done before!!! I was doing pistols on med balls...HSPU....you name it, I did it in my sleep.....Who does that?  Who plants these seeds in my head and then snoozes off to this wonderful slumber where I lay and toss and turn and do squat snatches in MY SLEEP!!!!  

The ENTIRE next day, if I thought about the WOD my stomach rolled.....I couldn't wait until 8:00 pm.  Lucky for me at exactly 8:03 pm my phone died.  I had played Pandora for all three of my classes without charging the battery....and just when I needed it the most I couldn't get my dang phone to work. 

Poor Kim, I practically pushed her and Elizabeth out of the gym so I could get into my car and plug my phone in.  Little did I know that my phone would be SO DEAD that even if it was plugged into the car charger it didn't have enough juice to even turn on!!!  I can't explain the 5 minutes between my phone dying and it receiving enough juice to turn on....I was a MANIAC!!!  Like seriously, a drug addict that had run out of drugs.

I was cursing and driving and trying to turn the phone on and screaming.....I mean, really looking back, this was bad!!!

Phone comes back on and I receive a text from Matty...."Say What!?"  What do you mean, say what I HAVEN'T SEEN THE WOD!!!  I'm going crazy, Brooke is texting me and Matty is texting me....and then I see the WOD and it all calms down from there.  My comfort zone, thrusters and pull-ups....I didn't care about the time slot, I just knew that I could do what I was required to do.  I thought I can do this, and from there I had set my goal...75 reps.

I had pondered for about 30 seconds on how many times I would do this WOD, I had decided once and I would go balls to the wall and just knock it out.  Get it done. And call it a day!!!

I knew I couldn't get the 90 reps required...we just recently did Fran and my Fran time is 4:57, knowing that I didn't have a judge counting my reps and making sure they were perfect along with the fact that those were chin over bar pull-ups and this time I had to get my chest to touch the bar.  I decided that 75 was a great score. After watching Matty on Friday evening do this WOD, and get 76 reps, my new goal was 77.  I wanted to be 1st place in the CFM Leaderboard.

So, here is was Saturday morning and it's finally my turn.  I was nervous, I'm not gonna lie. I had 4 minutes to prove to myself that I could do this.  I did all 15 thrusters without stopping....jumped up on the pull-up bar and knocked out 8 chest to bar....what the heck where did those come from?  Then did 5 more, then 2.  Round 1 done.  15 thrusters without stopping...and that's when I felt it....coming out of round 2 in the thrusters....Fran attack was coming, I had to work and I had to work fast and not let it get the best of me.  I started doing pull-ups but it was taking forever...I heard them counting the clock and decided I needed about 30 seconds to get the thrusters done in that last set, so I would do a pull-up or 2 and it was up and down.  I had 2 no reps...UGH!!  Finally done with the pull-ups I head back to the thrusters with about 25 seconds on the clock.....I was able to get 12.  Score 72!!!

Immediately, I knew I had to do this again.  I couldn't stop thinking about it....all day, all night, I knew what I had to do to get those extra 5 reps...I had to move through those pull-ups more methodically.  Sets of 5 is what I decided.  Jim and I talked about it a bit and he thought, "why aren't you shooting for 100 reps?"  He agreed to coach me as we went back in after church on Sunday.

I'll just make this short and sweet....kind of like the workout.  55.

Yeah, no lie.  That's how many reps I got on Sunday.  I know myself, and I know what I am capable of.....

1.  DO NOT watch any video.  No video is going to tell me anymore than what I already know myself. 

2.  DO NOT use anyone else's strategy.  I cannot use anyone else's strategy.  This is my body and my workout and I know what it does best.

I love the open, and I'm sad that it's over.  I love the team work and the competition and the constant sit and wait and plan and strategize.  I just love everything about the open!!!