Vacation...Crossfit style

J.B. and I decided that we were going to take our entire family to Austin, Texas to see my sister Bonita for our summer vacation.

This would be our very first time to take everyone to see her and to stay in her condo.

To be honest, I think everyone involved was a little nervous how things would work out.  We planned to stay from Friday to Friday. My sister has a cat and does not have any children, so, this could be quite a shocker for both of them.

I would not be blogging about our family vacation on my Mrs. Oklahoma blog except for the fact that this experience really has a lot to do with me getting motivated and fit for the competition.

Those that know me well, know that when I say that I'm going for a visit to see my sister in Austin, that I am in for a heck of a workout.   They always ask…so you will be sore when you get back? And I say yup ;o) When I return home this time, the workouts, knowledge, and training that I received while I was with her will carry forward. This will be the “FIRE ME UP”, “GEAR ME UP”, “IT'S GAME TIME”, READY TO FOCUS” and train hard for the next 18 weeks.  I plan to transform myself into competition shape.  Although you can win Mrs. Oklahoma without having to win the swimsuit/fitness portion of the competition- I want to get fit and healthy for more reasons than to win a competition.  I really and truly feel that having the deadline of the competition as my accountability partner will motivate me to make the changes in my fitness and nutrition (or lack thereof) that I have needed to make my entire adult life. 

So to start this all off, we arrived late on Friday night... said our hello’s and settled in for the night.

SATURDAY
Madison, Bonita, and I got up early in the morning to attend our first Atomic Athlete workout at 8:30 am and meet one of their AWESOME coaches, Stephanie Twohey.

 We did our workout underneath the awning of the Performing Arts Center in Butler Park.

Our first workout included…

WOD #1

Warm Up

10 squats

8 KB swings

6 push ups

12 jingle jangles

WOD #2

8 rounds or 40 minutes, whichever comes first

400 meter sprint

8 wall ball (16lbs x7,18lb x1))

5 Mr. Spectacular's (20lb DBs)

mini leg blaster

30 second plank hold

WOD #3

30 second Jane Fonda's

It was super fun to see all different types of people and levels of fitness at the workout. Stephanie gave us all instruction on how to do the movements properly and off we went.

We paced ourselves...did what we could to do... and focused on doing the movements as instructed and to keep on moving. Stephanie was VERY encouraging and all the other athletes were very pleasant, but focused. We concluded the workout and were worn out. It was INVIGORATING. We had a wonderful first day with my sister and the whole family. It is very motivational to be in Austin because the entire city is a very active and fit city.  Even when it was hot outside, we still walked to most of our destinations and chose to do active activities for entertainment.

SUNDAY
Our second day workout started at 9:00 am at the Austin High track with my sister Bonita’s group called the Tribe…

THE TRIBE

The workout was in honor of team member Joey’s 36^th birthday and consisted of…

5 rounds

7 dips

7 handstand push ups

Madison Rockin out the handstand push ups!



7 manmakers
sandbag 400 meter

7 KB swings

7 pull ups

7 tire jumps

"Cake and Ice Cream" (Tribe style)

36 burpees round robin freestyle lol!!

This workout was so dang hot and it KICKED all our little booties!!

MONDAY
This workout was on the top floor of the parking garage where Bonita works.  The people working out in this group are her fellow employees at HPCR that want to get fit as well. Sorry no pics for this workout....

Our workout consisted of…

3 burpee broad jumps

6 Mr. Spectaculars

9 Rowdy Roddicks

12 OH Squats with PVC pipe

15 weighted situps

TUESDAY
This workout was again early in the morning…it was a good thing because of how hot it gets.  This time the workout was at the Atomic Athlete gym.  Our coach again was the lovely, very fit,  and very encouraging Stephanie Twohey-- love her!!!!!

Bonita doing a lift

Me doing a lift

Just a little blurry because I was moving so swiftly...not!! Just Madison's camera skills lol!



The workout included…

WOD #1

Warm up

4 rounds

5 Curtis Ps (45lb bar)

200 meter run

3x shoulder stretch with KBs

WOD #2

1 rep max push press

5-3-1-1-1

roll on peanut each hip/glute area

Miss B's Max: 135lbs *I felt I could have gone 5 lbs more

WOD #3

6 rounds increasing weight each round

4 squat clean  (135lbs)

3x floor angel shoulder stretch

WOD #4

4 rounds

8 barbell lunge (65lbs)

3x box jump (24")

3x KB hip flexor stretch

At the end of the workout I wanted to get some advice from Stephanie on my lack of mobility in my shoulders and the fact that I do not have much flexibility.  Even though I live in Oklahoma and I am not an Atomic Athlete client, Stephanie took the time to give me some exercises and advice on what I could do to improve these issues.

WEDNESDAY
This workout we were back with the HPCR group on the top of the parking garage.  I promptly picked out my spot to earn my “PUKIE the clown" Crossfit t-shirt if necessary. Earlier, I had chosen to indulge at the Alamo Drafthouse movie theater where we  took the kids to watch Cars 2 in 3-D and had our lunch. I decided that it was a good time to let it all hang out and get a peanut butter milkshake…bad idea before any workout, let alone a Crossfit-type that’s outside in the heat.

Please see below what this workout consisted of

THURSDAY

Our final workout on our trip was with Atomic Athlete. It was a free workout event that was sponsored by Alpine cowboy.

You can watch the video below but parental advisory for a little language :o) Just turn off the sound if you want... Also keep reading on below...

Atomic Monthly Challenge Workout - Teams of 3



It started at 7:00 pm thank goodness!!! There we approximately 18 teams of 3 = 54 competitors...
1- We started at Zilker Moon Tower and ran to Austin High Football field (approx. 1 mile).

2- Cones were spread out on field x3. Each teammate had to lunge to the other. The last one (teammate #3) had to memorize 5 of 6 national parks listed on a sign at the end of the football field, lunge back to teammate #2, who lunged back to teammate #1.  Teammate#1 had to write down 5 of the 6 on a piece of paper. If answers were correct, the team picked up a 30lb dumbell and ran to the Lamar pedestrian bridge.

We got the answer correct the first time. YAY!

1)Yellowstone

2) Zion

3) Big Bend

4) Rocky Mountains

5) Grand Tetons

3- When we reached the bottom of the spiral of the Lamar pedestrian bridge, we had to solve 4 math problems.  I am not so hot at math so thank goodness for Madison and Erin!!

Each answer you got you were required to do that number of burpees. Each number also was the combination to a lock on the other side of the bridge. We had to take the 30lb dumbell with us. Luckily we got all of our answers correct! YAY!

Combination was 0-3-7-5 (the 0 was actually 10 burpees.  Of course we would not get off that easy)
We ran across the bridge and opened the lock and it contained none other than bumper plates that were chained together.  They took out a 25lb plate for us.

We had to carry both the 30lb dumbell and 25lb bumper plate to the finish approximately 1 mile away. You should have seen and heard the comments from all the passers-by about us carrying these items.  Too funny!! Here is where I must mention our most AWESOME 3rd teammate Erin!!
She is a friend of Bonita's and also a Tribe member. She offered to be on our team and help us along. Bless her heart! She was amazing!! Very patient and encouraging!! Here is where a little twist in the story happens. Because of the added weight of both the bumper plate and the dumbell, we got separated.  I have been on this trail a few times from previous visits but there are many forks in the trail.  To make a very long story short, thank goodness for Atomic Athletes' unbelievable medic/coach ....

He located Erin and I (she came to find me tee hee) then we both got lost!!  He was able to navigate us back to the finish through a very wooded off the beaten path trail!! Super fun though! And the best part was that in coming in last we won one of the many most amazing prizes from Alpine Cowboy... a brand new pair of their sport flip-flops!!

I forgot to mention that Alpine Cowboy brought us all trail shoes to demo and the Rep gave Madison and I both the shoes we had on!!!! Sweet!!! LOVE THESE SHOES!!!

My sis and her KICK BUTT teammates "B" and Joey made the top 5 and they had heavier weight to carry than we did.

They are bad to the bone!!!! You can see why I decided that this is the way to train for the competition!!

We are now back in good ol' Edmond Oklahoma. tomorrow is Monday and I plan to keep on keepin on with my ever so AWESOME Coaches at Crossfit OKC!!!! Stay tuned for more of my journey!! Oh yeah and BTW everyone survived the week...even Jada my sisters kitty did beautifully!!