Sunday Zen


Commitment can be super tough this time of year with all the sweets and temptations.  I feel like every night it’s either cookies in the break-room, drinks after work, or a community event full of goodies.  Making choices that line-up with your goals is definitely tough, but put it all into focus and the decision will be easier.

Weekly Workouts: Nov 27 – Dec 3


This week’s StrongMan Sunday WOD was designed by yours truly.  I wanted to walk a bit, I guess.  15178302_10154071087367543_1575720081866770874_n

Going from sled pull to wall-sits was  KILLER!  Legs were so weak and on fire!


Weightlifting: 7 sets of: 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause at knee) + 1 Snatch Balance.  I got to 120# with aching hands.  Cycles kill me!


With a running clock..

1) 3 rounds for time of: 24/21 Row for Calories 14 Box Jump Overs 24/20″

Rest 1:00 between 1&2.

2) 40 Snatches (anyhow)* 95/65# For time. .

Rest 1:00 between 2&3.

3) 3 rounds for time of: 24/21 Row for Calories 14 Box Jump Overs 24/20″

Time: 19:13 RX


Weightlifting: 5 sets of 3 Clean Pulls + 1 Clean + 2 Jerks.  I ended at 125#.  Not fantastic but the clean pulls really throw me!

Conditioning: 1x800m Run, 3 min rest between each, 2x600m Run, 2 min rest between each, 3x400m Run, 1 min rest between each, 3x200m Run, :30 rest between each.  I ended after time cap at 28:30.  I feel as if finishing is more appropriate than just stopping at cap, so that’s exactly what I did.


Weightlifting: 5 attempts at a 3RM Hang Power Snatch.  Finished at 110#.


Every 2:00 for 10:00-

6 Clean & Jerks (anyhow) 135/95#

6 Bar Facing Burpees

Every 2:00 beginning at 10:00-

10 Clean & Jerks (anyhow) 135/95#

10 Bar Facing Burpees

Every 2:00 beginning at 20:00 for as long as possible or until 30:00-

12 Clean & Jerks (anyhow) 135/95#

12 Bar Facing Burpees

I finished at 79 reps which is one shy of 1 minute into the 10s.



1) 10:00 (strict 10:00) to establish a 1RM Snatch.  End at 125# which is the heaviest I’ve hit in a while so yay!!

2) EMOM for 5:00 (5 total reps) 1 Snatch @ 80%, 85%, 90%, 90%, 90% of max from #1.  Love this heavy form work!


15:00 AMRAP of:

3/2/1 Rope Climbs 15′

20 Dual KB Weighted Stepups (alternating) 24/16kg

10 Dual KB Clean & Jerks (anyhow – each rep touches floor) 24/16kg

*3/2/1 on Rope Climbs means 3 first round, 2 second round, 1

I finished at 97 reps which is 1 rope climb into my second round.  So this was my first WOD doing RX rope-climbs and I earned a souvenier.


I call this my Crossfit Band-aid!  Neosporin, make-up remover pad, and RockTape.  I thought wearing pants would be enough, how wrong I was!



1) 10:00 (strict 10:00) to establish a 1RM Clean & Jerk. I worked to 145# which is good for my jerk.

2) EMOM for 5:00 (5 total reps) 1 Clean & Jerk @ 80%, 85%, 85%, 90%, 90% of max from #1


With a running clock…

4 rounds for time of:
10 KB Snatches (alternating) 70/55

100′ Shuttle Run (50′ down/50′ back)

12 C2B pull-ups

7:35 with scaling the snatches to 35#.  Poor form = lighter weight.  I need to work on not letting the kettle bell swing onto the back of my arm.


I worked at the specialty hospital so no workout for me! I definitely need the rest though.




Paleo Slow Cooker Shredded Beef

Is that a chill outside?  Kinda nippy? Near the lower 70s?! Then get out the crock-pot.  My FAVORITE part of the fall is getting out the crock-pot and taking full advantage of the one-pot meal.


So a few weeks ago, we got a bulk order of beef bits from the Farmer’s Market, mainly it was ground beef, but there was also steaks and roasts.  The roasts I’ve been using for Cody’s lunch through-out the week.


We also use this recipe to stuff our sweet potatoes for our Sunday night dinner which is aaaaaaaamazing.  Sweet potato, shredded beef, guacamole, mushrooms, onions, and a fried egg.  Heaven ya’ll!


Through-out the week, I don’t eat much red meat, so I usually indulge on the weekends.  Either a crockpot recipe, beef meatballs in a spaghetti squash, or a sausage gumbo.


So while I LOVE this recipe, I also can’t make it by myself because between the peppers and onions, I’m a crying mess.  What a weakling.


Is there anything better than coming home to a delicious smelling house with dinner ready for you?  Just grab a hunk of meat, cuddle up with the pup, and watch a good show, which doesn’t exist since American Horror Story is over. 😦


So a 3lb roast is good enough to last Cody until Saturday.  He pairs it with spaghetti squash and a roasted veggie mixture.  Loves it.


Paleo Slow-Cooker Shredded Beef

  • 2lb chuck roast
  • ¼cup lime juice
  • 3 Tbsp tomato paste
  • 1/4cup beef brother
  • 1 medium onion
  • 1 serrano pepper
  • 1 jalapeno pepper
  • 3 garlic cloves
  • 1 Tbsp chili powder
  • 1 tsp paprika
  • ½ tsp cumin
  • ½ tsp salt
  • ½ tsp pepper
  1. Season roast with salt and pepper and set aside.
  2. Mix dry spices together and rub over all sides of roasts.
  3. Place roast in the slow cooker along with the diced garlic, onion, and peppers.
  4. Comine remaining ingredients and pour over the beef.
  5. Cook on low (8-10 hours) or high (4-6 hours).
  6. Meat should be tender and pull apart easily.