Boy Girl CrossFit Competition

CrossFit Vero Beach at the BGI CrossFit Competition

A week ago yesterday (Sunday, February 17) I competed in my first-ever CrossFit competition! It was a long day, we left Vero at 5:30 am and rolled back in around 9:30 pm. We (Greg and I) completed 3 WODs (workout of the day) and cheered our fellow competitors on.

WOD food: sweet potato hash, onions, peppers, apples, zucchini

WOD food: sweet potato hash, onions, peppers, apples, zucchini

We had a large group travel to this event which was great. It was very nice to have support both during and after each WOD.

CrossFit Vero Beach at the BGI CrossFit Competition

CrossFit Vero Beach at the BGI CrossFit Competition

So here we go with the killer WOD schedule!



12 minute cap

1 partner does the workout while the other partner carries a kettlebell and plate 100 meters around the competition floor. The number of reps could be split up by the partners however you wanted.

80 pull ups (partner assisted allowed)

80 burpees to plate

80 single arm kettle bell swings

80 box jumps

We weren’t even able to make it to the box jumps! The majority of teams didn’t. 16th/30 teams


1 partner rows on the rowing machine while the other performs a lift. Women performed dead lifts at 95 lbs. and men performed clean and jerks at 135 lbs.

8 minute AMRAP (as many rounds as possible)

WOD 2 was scored separately.


We completed 1917 meters on the row. 7th/30th


Total of 163 lifts.

When we figured out our totals, I did around 110 dead lifts! Greg was a rowing machine. We only transitioned twice and we did it very quickly.

WOD 3-12 minute cap

25 hand release pushups (other partner holds a plank)

50 wall balls over the pull up bars

75 partner front squats with 95 lbs. (I thought I wasn’t going to make it through these!)

100 lateral jumps over your partner

100 meter wheel barrel walk

We almost completed this WOD! Our judge screwed us over and said no rep about 5 times on Greg’s push ups which was ridiculous and ultimately cost us.

Lateral Partner Jumps

Lateral Partner Jumps

No Rep!

No Rep!

We finished 14/30 and ultimately tied a fellow Vero team for 13th place overall.


Figuring out strategy

Figuring out strategy

This event left me wanting to compete more but it also left me very sore!! I was sore all last week and even had bad swelling in my arms. I was able to play kickball Friday night and run in the Sunrunners 10k yesterday (race report coming).

I signed up for the CrossFit Open which will start next week. Basically, the Open is literally open to anyone who wants to see how they measure up against other CrossFitters, compete and advance to Regionals and the CrossFit Games. While I am no where near qualifying for Regionals, I am looking forward to competing each week and seeing where I measure up. You can submit your scores to CrossFit HQ two ways: complete the WOD in the presence of a certified coach or video tape your entire WOD and submit it. These methods allow anyone around the world to compete and move on to regionals.

More posts to come on this new challenge!


Here we go again…

Another Paleo challenge except this time it will be different. I will make it all 30 days without a cheat meal, snack or drink. Last time I did a CrossFit Paleo challenge was in August and of course, it happened to end the day after my birthday. Needless to say I cut the challenge short and ultimately, missed out on winning the challenge by a short amount (I see a pattern here).

We officially started the challenge yesterday. This time around, I am keeping a food log on our CrossFit’s message board and took before pictures and my weight. I am not proud nor happy with where I am currently but I do know that I allowed myself (ample) slack due to moving, starting a business and the holidays. This slack has resulted in loss of muscle, definition and added weight. I know I will start to see results soon, my stomach already feels better, there’s no grumbling and rumbling going on from gas and general discomfort. Its amazing how the body responds to what we put in it.

So here is a review of the challenge for those of you new to Paleo:

  • Eat-vegetables, lean meats, seafood, eggs, nuts (moderation), fruit (moderation)
  • Do not eat-sugar, processed foods, wheat, grains, soy, starches (potatoes), dairy (milk, cheese, yogurt), alcohol

This document was provided to us and outlines nicely the things to eat and drink and vise versa.

There is a pot of money and a free month’s membership at stake for this challenge plus of course feeling and looking better so I’m really going to put my all into this.

So here we go, below are my “before” pictures, taken this past Wednesday, January 16


Weight: 161 lbs.

I will also start to keep my workout details for the week like I used to do when training for a triathlon. I put this info out there to show a number of things:

1. Your body is in constant change and you need to do these to get back on track (such as posting pictures publicly)

2. Even though I work in the health and sports field, I’m not the best at keeping my body at tip top shape though I am constantly working on this

3. The change you will see in just 30 days can be remarkable. Imagine what you could if you kept it up for 60, 90, 120 days! Maybe there’s a “new” challenge in there

4. Public accountability is a great motivator to by pass the Dunkin’ Donuts

My personal goals this year include keeping my body healthy not just reaching a certain point and then allowing myself to backslide. I may even strive for adding some actual abs you can see! I may not be able to train and race in triathlon until later this year so this is my new “race” to complete and it is certainly ironman worthy. Another goal, which I publicly posted at our box is to clean and jerk 130 lbs. which is about 20 lbs heavier than my last PR so I’ve got two worthy goals to accomplish for the beginning of the year.

So instead of raising my glass of Dos Equis with the Most Interesting Man Alive, I will salute you with my glass of almond milk…


Spicy Pineapple Chili

If you could only have smelled the chili cooking last night in my home! I knew after tasting my latest paleo dish creation that I needed to share it with you all. I got this recipe from the Civilized Caveman website. There are a lot of great recipes on here so I highly suggest taking a look around.

So here it is, Spicy Pineapple Chili


  • 1 pound bacon, cut into thin strips
  • 2 medium onions, diced
  • 2 bell peppers, diced
  • 2 jalapeños, diced (seeds optional) (I used diced jalapenos from a jar)
  • 4 cloves fresh garlic, minced
  • 2 pounds, grass fed ground beef
  • 1/4 cup chili powder (didn’t use this, used paprika instead)
  • 2 teaspoons ground cumin
  • red pepper flakes (optional)
  • sea salt to taste
  • black pepper to taste
  • 1 (20-ounce) can of diced pineapple
  • 1 (15-ounce) can of tomato sauce
  • 1 (14-ounce) can of fire roasted diced tomatoes


  1. Preheat a large Stock Pot or Dutch Oven over medium heat
  2. Brown your thin strips of bacon in your pan
  3. Add in your onions, peppers, jalapeños, and garlic and continue to cook, stirring often for 5 minutes or until your onions become translucent
  4. Now add in your ground beef, chili powder, and cumin and stir until your ground beef is cooked through
  5. Add in all your remaining ingredients, stir well, and increase heat until your chili comes to a boil
  6. Once boiling, reduce the heat to low, cover, and simmer for 45 Minutes

Spicy pineapple chili cooking away

As the chili simmered, I was upstairs working and let me tell you, the smell wafting upstairs certainly made me hungry!

Bon appetit!