2/11/14 Dynamis CrossFit WOD

here’s last night’s WOD:

part 1:
3 sets max pull-up hold on bar with 1 minute rest between sets. THEN 1 max dead hang on bar.

part 2:
100 wall balls for time with 20 mountain climbers each time you rest or the ball is dropped

for part 1, i couldn’t hold myself up over the bar more than 2 seconds.  i definitely can feel the added weight.  i wish i was stronger! for part 2, i used a very light ball but it was still difficult!  my lungs wanted to quit on me halfway through the WOD.  wall balls are definitely a “goat” for me, so it was extra hard being pregnant but throwing a lighter ball definitely helped a bit.


27 weeks and counting

#BITO here just checking in.  work has been super hectic so my personal life has been placed on hold for a bit.  here’s the update on me: i’ve been trying to CrossFit 2 to 3 times a week, i’ve gained about 25 pounds so far, my nutrition is ok – not the best, and most importantly, I FEEL HUGE!  luckily, my strength in the gym hasn’t deteriorated completely.  i’m still able to perform up to 75% of my maxes for most lifts.  repeated deadlifts are starting to become uncomfortable so i’ve resorted to doing hang cleans and hang snatches.  despite all the websites saying i shouldn’t squat below parallel, i still do.  it’s just natural for me to do so.   metcons seem impossible for me to complete without taking multiple breaks.  i just pace myself and remind myself that i’m not allowed to let my heart rate increase uncontrollably.  i will try to record my WODs and exactly how i feel after.  in the meantime, here’s a short video of me performing 3 unbroken hang cleans when i was about 26 weeks:

my new bar path is definitely noticeable.  other than that, it felt comfortable and not overly heavy.  although my strength isn’t 100%, i’m still impressed that i’m able to move reasonably high weights still.  i posted this on facebook because i was impressed with myself and wanted to share it, but it wasn’t a good idea.  i have very traditional aunts and uncles, who didn’t approve of me lifting weights during my pregnancy.  they were overly concerned that i will harm the baby.   i will never do anything to hurt my baby especially with the husband coaching me, but i understand their concerns.

as far as my prenatal visits go, we had a little bit of a scare.  like many pregnant ladies, i “failed” the first glucose screening test, so i had to take the three-hour glucose test.  i passed the second one with flying colors, so that’s good news.  the only thing that they did notice is that i’m anemic, so now i have to take iron supplements twice a day.  iron-deficient people will fatigue easily, so maybe these supplements will help me with working out!  we’ll see!

well, that’s all the updates i have for now.  i know the last time i mentioned that i will provide specific updates with WODs and food.  i will definitely try harder this time to make that happen.  work has definitely mellowed out a bit, so my mind isn’t preoccupied with that.  until next time…

we’re pregnant!

14weeksit’s been a long time since i’ve blogged.  i’ve just been so busy with work that i put this on the back burner. no excuses! anyways, since the last time, we have some news! we’re pregnant! yay! because of my new condition, the bf has come up with a new nickname “BITO” (bun in the oven). fun stuff. so…i added a new category to this page call “#bito #ness” to record this pregnancy. i wanted to write about how i feel, how i’m eating, and how Crossfit is working out for me. so here goes:

i was lucky enough to kind of miss my first trimester.  i was travelling for work in Europe and i didn’t have time to think about being sick. luckily, i didn’t have the typical morning sickness.  i only felt very fatigued. i was forced to snap out of it because i wanted to make the most of my trip.  i was gone for three weeks, which meant that i didn’t Crossfit for three weeks.  i believe it was a good thing.  if i was home, i don’t think i would’ve had enough energy to even drive to the gym!  anyways, we went to the doctor shortly after i returned from Europe and it was confirmed. we are now 15 and a half weeks and we will be due on May 12, 2014.  May will be a CRAZY month for our family since tom and my birthdays are in May and our anniversary.  it’s going to be exciting!

as far as Crossfit and fitness goes, i came back to the gym after the Europe trip and i was so much weaker than i remembered.  i blamed it on the fact that i haven’t been in the gym for 3 weeks.  i consistently came to the gym doing multiple short metcons and lifting weights thinking that will help.  NOPE!  i was still tired and still weak.  i looked through blogs and they were all consistent in saying that when your body is “building” a baby, that’s where you energy and strength is being spent.  it’s normal to feel weaker and slower.  in fact, i need to start lowering my weights and limiting my metcons to short ones.  this made me feel slightly better but it’s still messing with my head.  i’m a competitive person so i’m bummed when i can’t won’t get stronger and faster with all the other Dynamis ladies.  i just need to keep reminding myself that my baby needs me to conserve my energy for him.  🙂  we did “Grace” for Barbells for Boobs last saturday and i was bummed i couldn’t go Rx.  i did it with 65 pounds and i finished in 2:32.

what about my nutrition?  usually when i’m away for business, i stray away from paleo.  whenever possible, i will stay on track but when i’m in a different country, i’m curious to try their native cuisines.  this was the beginning of the end.  when i came back, i didn’t get back on the paleo wagon because the smell of broccoli and salmon made me gag.  all i wanted was salty foods, such as fries, breakfast burritos, chinese food, etc.  i even had McDonald’s for the first time in a long time! tsk tsk!  i’m still eating “badly” but not as bad as before.  i’m eating rice still because that’s the only thing that’s filling me up.  i can eat broccoli again if it’s cooked in a delicious marinade.  also, i can eat salmon if it’s seasoned properly.  i’ve made the executive decision that i definitely need to control what types of foods i’m eating, but i’m not going to the extreme of eating strict paleo until after this pregnancy.  i’ve read in so many blogs and articles that when you’re pregnant, you will lose out on the benefits that whole grains can offer to pregnant ladies.

so that’s the update on the BITO for now! i’ll be sure to provide updates and provide details on exactly how i feel with WODs and food.  the doctor warned me that i’ll be exhausted once again like in the first trimester soon.  :/ because of that, i’m just going to do what i can and just listen to my body.  🙂

What does it mean to be fit?

What does it mean to be fit?

This video explores the different training styles of Bodybuilding and CrossFit.  Both sides agreed that no matter what you’re doing for fitness, the important thing is that you’re active and not just sitting on your couch watching TV all day.  Also, both training styles emphasized the importance of form in all movements.  Keeping perfect form will prevent injuries in the gym or box.

Here is a brief description of Bodybuilders vs. CrossFitters:

Bodybuilders train to sculpt their bodies to look tone.  They believe that strength training is the best way to lose body fat and build lean muscle.  It’s all about aesthetics for them.  The male bodybuilder in the video even made a few comments about how guys are more concerned with how they look around the ladies in the gym.  They demonstrated a goblet squat into a push press with a kettlebell as well as ab twists using a medicine ball.  When the male bodybuilder demonstrated the ab twists, he was concerned about “bulking up his obliques” so he recommended using a light weight. Really???

CrossFitters incorporate functional movements in their training so they are able to perform everyday tasks such as lifting heavy objects from the ground or putting heavy items overhead.  It’s a journey and lifestyle that helps people be as healthy as they can be.  They incorporate different aspects in their training that will change their body composition altogether.  They demonstrated burpees and dumbbell snatches.  The burpee shown would be bad form according to our Dynamis standard, but it illustrated a full body dynamic movement.

Who is more fit?

The host of the show asked both sides who is more fit and they BOTH agreed that CrossFitters are more fit since they incorporate EVERYTHING in their training.  The bodybuilders admitted that if they were to compete with CrossFitters in high intensity workouts, they would lose.  The CrossFitters’ lifestyle will help them be prepared for any physical task they need to do.  Because their main concern is to work out the heart and not look good, people will feel better as opposed to be more concerned with how they look. Maybe that’s why the globo gyms are infested with mirrors while normal CrossFit boxes don’t have any mirrors!

paleo chocolate chip pancakes

my friend lynne consistently makes chocolate chip pancakes for her boys almost every morning. i always drooled over her pics she posts on IG. so this morning i decided i wanted to try to make some…we deserved a treat after a difficult week of training. 🙂 so i searched for recipes and i compiled many of them into one DELICIOUS one!

paleo choco chip pancakesingredients:

  • 5 large eggs
  • 2 tbsp canned coconut milk
  • 2 tsp pure vanilla extract
  • 6 tbsp coconut flour
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
  • 3 tbsp water
  • some coconut oil
  • 1/2 cup chocolate chips — i used Enjoy Life Semi-sweet mini chips


  1. beat 5 eggs in a mixing bowl.
  2. add vanilla extract and coconut milk and continue to beat.
  3. add other ingredients — coconut flour, cinnamon, nutmeg, sea salt, and water.
  4. fold in chocolate chips.
  5. heat a skillet with the coconut oil.
  6. once it’s heated, drop in spoonfuls of the pancake batter.
  7. cook each side for about 2 minutes.
  8. serve with whatever you want! we added Kerrygold butter and maple syrup.

these pancakes were moist enough and the butter added a nice touch. the bf definitely approved since he ate most of it. 😉 these are definitely great for kids or a good treat after a hard week of WODs.