Archive | February, 2013


27 Feb


When I was younger, eating white bread was normal. Then the whole wheat, brown everything thing happened, and I joined in. I still didn’t think twice about eating bread or pasta, but never REALLY felt great about eating those things. I was more focused on watching my sweets. And sadly always feeling regret when I ate those…or ate too much…or really ate in general. I was a mess and eating just sucked.

Then I started Paleo/whole food eating. It was fantastic, I was free! I ate well and didn’t leave the the dinner table thinking I just gained 10lbs. Even when I ate paleo “treats” I didn’t feel icky. I only felt that annoying regret when I ate cheats like bread or pasta and my stomach felt bloated and I felt sick. I could

deal with this because knowing that breads and pasta lacked the nutrition that I needed for my training and made me feel sick, made me not really want it anyway!

Now, I’m still eating paleo/whole food, but I find myself getting mad and regretting meals again…but this time I regret eating roasted vegetables or fruit! When did fruit and veggies become unhealthy? It’s not like I’m covering these veggies in cheese and calling it healthy…no plain veggies, roasted in the oven….Why? Because I’m not perfect and I’m not 10% body fat and I keep reading about these ultra-low carb diets that sound awful but now make me


rethink my love for what I thought was healthy!

OMG this is exhausting!

I feel like all I can eat is grilled chicken. Wait, scratch that, free range, farm grown, locally sold, treated like royalty chicken.


Fran as RX

26 Feb

I didn’t have much to talk about, I was sick all weekend and didn’t WOD. Saturday, I did coach GI Jane which meant, watching everyone suffer! 100 burpee pull-ups are pretty easy to coach!

The second hour of class (open gym) was fun and interesting for me. This was the first time I REALLY felt like a CrossFit trainer…I had a group of 5-6 guys working on some lifts and actually asking me tips/advice/opinions…I know this stuff and it felt really awesome to get the boost of confidence from people actually asking for help! I also got to use my IPad Coach’s Eye app…pretty fantastic to be able to slow down an olympic lift and say “look, you never opened your hips” or “you stood up too soon in your first pull, see?”

Last night was heavy squat day. I got to work with 2 of the strongest guys (which made me feel really awesome, I won’t lie) BUT the problem was, I had to unload their weight every time it was my turn…well stupid me unloaded 80 lbs from one side and left 80 on the other, and I guess that’s enough to flip the bar because next thing I knew the weights came crashing down…Oops. Anwyay, I did 180# 3×5!

This morning I FINALLY did Fran RX. No bands…I finished in 7:33! I was shooting for under 10 and somehow beat that! Truthfully, if it didn’t hurt my hands SO much to do pull-ups and I was suffocating from the mucous buildup in my lungs, this wouldn’t have been THAT bad!

The sun is shining, the weather is warm (41 degrees!!), I Rx’d Fran and my hands ache….it’s gonna be a good day!

Tag I’m it!

22 Feb

Melissa from Lift.Teach.Run nominated me for this “Liebster Award”. The whole things is like a chain letter that 1- helps you get more followers and 2- helps you learn a bit about your favorite newbie bloggers! (or so it seems from the research I’ve done!) Fingers crossed that I can get some more followers because I loooove talking to ya people!

Rules: If you’re tagged, you must post 11 random things about you, then answer the 11 questions I posted! THEN tag 11 more bloggers and do the same!! Have fun!


First- 11 random things about me
1. My nickname at CrossFit is “Blue” (because I turn blue)
2. I want to buy a cat and name it Dikembe Mutumbo
3. I have a black belt (or had? does that expire?) in Tang Soo Do.
4. Avocados make me want to vomit…same with snickerdoodles.
5. I’m 5’9 1/2″ tall
6. If I could make one food paleo/healthy it would be cinnamon toast crunch
7. I wear purple more than any other color.
8. If I could choose a new career, I would pick an animal rescuer (is that a real job?) or a CrossFit trainer/box owner/personal trainer. or I would focus solely on fighting childhood obesity.
9. I coach and blog for my CF box in return for free training….if I didn’t have this opportunity, I probably wouldn’t be able to do CrossFit!
10. I also blog for another website and I actually get paid for ti! (
11. I live in upstate NY but I’m from outside of Pittsburgh, PA.

Questions from Melissa!
1. How did you get into CrossFit? My brother bought a groupon for me for a month of CrossFit!
2. Do you have a bucket list? If so, what’s #1 on it? Backpack across Europe for a month
3. What has been your favorite CrossFit competition? So far…my first one! Fall Face-off at Albany CrossFit last october, I think? It was fun and intense and really made me fall in love with competing.
4. What motivates you to keep going? My bracelet that says “Keep going”! haha, but really- how amazing I feel about accomplishing so much.
5. What is one habit you have that you wish you could break? SUGAR CRAVING!!!!!
6. If you could have ANY job in the world – what would you do? If I had to pick one…Box owner/CF coach (I would love to spend even MORE time in the box!)
7.  What’s your favorite piece of gear for CrossFit? My nanos! They really are perfect for all things CrossFit
8. What is your go to pre comp meal? eggs and bacon!
9. Do you take supplements? If so, what? Just started- Musclepharm Assault pre-workout and Musclepharm protein
10. What do you love about CrossFit? The intensity that comes from competing with yourself and others.
11. What is your next BIG competition? Mayhem in the Meadowlands! Its going to be awesome!

Questions for the bloggers I’ve tagged:
1. What is your dream job?
2. What song gets you pumped up?
3. What is #1 on your bucket list?
4. What food could you eat all day, everyday?
5. Whats your favorite way type of workout?
6. What’s your favorite animal?
7. If you could change anything about yourself, what would it be?
8. Have you ever met a celebrity? Who?
9. Can you do the Electric slide (dance)?
10. What is your favorite movie quote?
11. What are you most excited about right now?

Joanna @ Burpees, box jumps, and beer
Kelly @ Rebelle Fitness
Claire Hay @ The Ascent Blog
Dan @ GrizzlyStrong
Danielle @ itsaharleyyylife
Kerri @FitViews
Shiela @ Fitspiration
Kat @katalysthealthblog
Kymberly @girlgonebadass
Jeni @jeni-leigh

My biggest fear!

21 Feb

I found a few minutes! I’ve been jotting down notes/idea of things to talk about so when I found a few minutes I would be able to write up my blog!

I was going to write up something super inspiring that plays off that quote “You don’t have to be great to start, but you have to start, to be great”. First of all, last week when I was coaching a guy told me that he needed to get in shape before he could come back and really do CrossFit. NOOoooo, if you think that, then us trainers, competitors and veteran CrossFitters are not doing our job. 1- CrossFit is a form of fitness and is all about improving yourself 2-CrossFit is a community and we should be inspiring others to want to be better than they were yesterday, not feeling like any less of an athlete because we can lift more or go faster than they can.

Next topic:
Last weekend, I witnessed something that terrifies me. While attempting a heavy lift….a girl peed herself. I understand how this is possible, and there is a reason that I pee every 5 minutes up until 3-2-1 is called…I feel these might be a necessary purchase:


I’ve been doing well with my paleo challenge! Not many cravings and I’ve been eating really well 🙂 I pack SO much food (well, for me) when I go to work. Like 2 full chicken sausages and an entire bag of roasted brussel sprouts…Mmmm

Workouts this week:
Monday: Rest Day…more like I still can’t move from the competition day
Deadlifts 225/155
Handstand push ups
finished- 10:04 …I suck at HSPUs 😦
100 overhead squats with 3 pushups EMOM
I finished in 9:29…kinda proud of that, but Oh my am I feeling it today!
Shankle Complex
3 Hang Clean Shrugs
1 Squat Clean
2 Push Jerks or Split Jerks
Not for time. Work up to your heaviest set.
I’m really pumped for this one! I love complexes…

The next few days of WODs are crazy and I will be begging for a rest day come Sunday!

Thats all folks! next blog post will be something for the Liebster award? Silly bloggers making me do extra work 🙂 ….ok, I’m actually pretty excited to do it! Later gator!4a0873bfc4f889bf8215258190f9fac9

Winter Throwdown 2013

18 Feb

This past Saturday was the Winter Throwdown at CrossFit Triton in Wallingford, CT. If you don’t stay up to date with me, about a month and a half ago I couldn’t do pullups without using a band, and even then it never went well. Then suddenly I picked up kipping and BOOM, flash forward, I’m competing in an RX division competition chock full of pull-ups.

Here are the 3 WODs we did…

Row 250 meters while the other partner holds a plate in each hand; then switch positions and repeat.
Then: Fran: 21, 15, 9 Thruster/Pullups,
Then: Row 250 meters while the other partner holds a plate in each hand; then switch positions and repeat.
Rowers dampers on 5, plate 45/25, thruster 95/65. 30 second penalty for loss of grip and plate drops.
Clean Ladder:
Men’s Ladder begins at 165, Women’s Ladder begins at 95.
Teams will be allowed 1 minute per bar for both athletes to complete lift. If lift is missed, count number of burpees accomplished in remaining time.
Score will be the total of both athlete’s load and burpees.
It’s a Chipper!
80 double unders,
70 burpees,
60 kettlebell swings 55/45,
50 wall balls 20,14,
40 power snatch 135/95,
30 toes to bar,
20 box jumps 30/24,
10 sumo high pulls with barbell 135/95

Fact: I am emotionally invested in CrossFit. This means, when I fail or don’t do as well as I hoped, I cry.1Tears of disappointment…
595lb Snatch

4A less successful 95lb snatch



My partner and I both got clean PR’s! 165# for me and 175# for her!

Yes, that high pitched screech was me, and don’t be jealous of my sweet dance moves!

We finished 13th out of 25 and Matt’s team finished 26th? out of 55.

482463_4418858757107_932452687_nThis is while watching the mens RX heats before them… They look terrifed! The name of the game is stay alive.
521463_4418997800583_1787455847_n135lb snatch524949_4418888637854_823846874_nMatt’s 235lb clean (PR for him!)

Good weekend overall! I can’t move yet…everything hurts! Hopefully I’ll feel better soon!

**Today started my paleo challenge with Melissa! Off to a good start, so far! Follow on twitter: #30daypaleochallenge @ms_mlove @beastmode_chic

T-Rex Arms

14 Feb

Happy Valentines day! ❤

The responses I got yesterday, the talks I had, all took some of the edge off my gloom…then leaving work early, getting some sunshine on my skin, (it was only 40 degrees out, but I was at the box running in my tank top like it was 72!) helped a bit too….

I really appreciate all of you that read my blog regularly! You rock!

IMG_20130213_150340Me and my way too sweet pre-workout mix…I think it helped? I felt energized?

Then, at CrossFit, I was reminded of how far I’ve come in a short time.

Partner WOD:
Row 250 while partner hold 25# plate overhead (switch)
then do FRAN
First partner does 21 thrusters and 21 pullups,
Then Second does 21-21
First does 15-15
Second does 15-15
First does 9-9
Second does 9-9
then first partner rows 250 while partner hold 25# plate overhead, then switch and done!
BUT there are penalties:
drop or not lock out the plate over head= 30 seconds
drop the barbell/let go/come off the pull-up bar=30 seconds

**This was my FIRST ever actual WOD done without any pull-up assistance

We finished in 25:32 (20:02 plus 5:30 in penalty time)

I did nine pull-ups in a row. I also cried my eyes out while doing it. Then I walked around with t-rex arms.

Actually, I think it should be referred to as “velociraptor arms” because T-rexes have short arms while raptors actually walk with bent arms…

velociraptorThis Raptor resembles the one I dreamt about Monday night…so scary

Then I spent the night holding frozen peas….because they aren’t good for much else… #swollenhands



Other random update: Whole30 was a fail. It was stressful with all the no snacking, eat at this time rules. I don’t do well with strict like that. I cried a lot. (notice a trend? yes, I’m emotional) BUT Melissa (@ms_mlove) and I are starting a 30 day paleo challenge on Monday! Let me know if you’re up for it, I could use some support 🙂 and maybe a lock on all the sweets hiding in the cabinets!


Not Typically Me

13 Feb

I have fallen into a bit of a dark spot. I’m not sure why, I’ve faced harder times and by no means do I think my life is difficult. I am just losing confidence in myself.

89447271527ce1e0a3d2263d07eb2a4bIt’s funny how things happen, not one at a time, but all at once. “when it rains, it pours” they say. CrossFit has done wonders for me…it gives me a sense of accomplishment, it makes me feel good about myself, I feel like a belong and being a part of it fills a void that I’ve had since I moved to NY (But I miss having close friends to talk to). I have an amazing loving boyfriend that has made my life a million times better (but I miss having my family around). I still struggle to be happy with myself. I truly don’t know if I will ever feel like I am “enough”….

good enough

strong enough

smart enough

skinny enough

successful enough

successI work in a job that is just that…a job. I don’t save lives, I don’t make any sort of impact on society, seriously, I am at work right now writing this…how many of you can blog while your at work?

This isn’t good enough for me.

The beginning of this month, I let me credentials expire and the education I spent a ton of money on and 4 years of my life on means a little less. I can no longer be what I once wanted to be.

As if that doesn’t hurt my ego enough, I’ve been lifting heavier eating more and gaining weight. Nothing major, but I’m a girl and society has driven it into my head that I’m supposed to be Jessica Biel (my body idol) and I’m just Karli. My sweaters rip around my shoulders, my pants all pull around my butt….sure I can squat over 200lbs now but I can’t do a muscle up…or pullups! but no one outside of the fitness world cares.

09591e937edebca821a3335b0e787b02This weekend I have a competition and one WOD is a partner Fran + rowing thing. I have to do 45 pull-ups and not make a fool out of myself or let me partner down.

Hopefully it’s just the dark skies and cold weather and homesickness getting to me….

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