CrossFit – A first and a last!

Hi all,

Time for a bit of CrossFit recappin’ action on this sunny beautiful scorchio day!

Hope you all have the sunshine too!


Brining this post to you a day early as I have something special tomorrow…!

Wednesday Morning (23rd)

My first

Rewind back to early 2008. I was having major problems with my left knee and so I went to the doctor. My doc informed me that I had barely any muscle growth on my left knee and as a result had to undergo physiotherapy to recover from the injury I had at the time  – and note that I would always be prone to injury on that knee. He told me in no uncertain terms, NEVER run.

I took this advice and throughout my gym days either went on the cross trainer machine or the rower and was able to avoid running. But then came CrossFit.

For the first 6 months of CrossFit, I went on the rower while the others ran. Then at the beginning of this year Coach asked me to start running. He believed if we took each run as we went, saw how my knee went and strengthen it up, then there was no reason I couldn’t run.

He was right.

And today I arrived at the box and read the board – 5K RUN!


I was scared – I had never run any sort of distance, I still didn’t even know if my knee would cope. I haven’t run more than a few block runs in a WOD. But I went for it.

I kept on running, just kept on going, kept strong, kept positive. And I did it. I did my first 5K in 28 minutes 28 seconds. SO PROUD!

Proud of my body, proud of how far I have come and proud of my gained strength. Maybe next time rethink if someone tells you that you CANT do something…!

(Oh and no pain in knee, during or after…!)

Thursday Morning (24th)

My Last

My CrossFit box is moving to a new location – similar distance away, just in the opposite direction!

This is such an amazing achievement for Coach and his wife – this amazing business and community they created from a seed has grown and as a result can expand to bigger premises  – total proof that if you work hard and are passionate then this will lead to results. So happy for you both! #OCFforever

image (3)

So today, was my last WOD in the old box. How do I feel?

Well, to be honest I am a bit sad about it. Don’t get me wrong, I am super excited about going to the new box next week and WOD’ing in our new, bigger and better home! So why am I a bit sad?

When I joined CrossFit in August last year I was still pretty ill and at the beginning of my recovery. But CrossFit helped me find me. It grew a stronger Jen, a happier Jen, a healthy Jen, a confident Jen. And right now I feel so happy, lucky, healthy and blessed.

So the box is my home and my comfort. But you know what? What makes a home is its people – and they aren’t disappearing! The boxes spirit will come to our new home and together we can be bigger, better and stronger. It’s going to be brilliant!

Here are the details of my WOD and my results. No details but I think I have said enough today! Ha!

thursday wod

Where are you most comfortable?

Is there anything or anyone that has helped make you the person you are today?

A Picture An Hour!

Hi all,

Well today is finally here – the first day of the 2014 Glasgow Commonwealth Games! And everyone is super excited!

Tonight the opening ceremony is shown on TV (I was lucky enough to attend the rehearsal and it was amazing!) and 10 days of sport follows! Going to the weightlifting (shock I know!) on Monday as my birthday treat! And then we plan on heading down to Glasgow Green (the big park in the centre of town) after work when we can to watch the games on the big screen! #bringiton 

It’s on non-stop on the television too AND it’s the CrossFit games this weekend! Sport is awesome!

Anyhoo! On to today’s blog shenanigans – a post with a bit of a twist!

I have spotted a few bloggers doing the ‘one photo per hour for a whole day’ challenge and thought it sounded like fun! (It was fun but honestly really hard to remember!).

So for all you out there – here was my Monday – photo per hour!

5.30am – Up for CrossFit – I may have been ready to rock, not necessarily roll…


6-7am – On our way to CrossFit, sun coming up – very pretty


7-8am – Post WOD chat!


8-9am – Just finished making David his breakfast, sitting down with a coffee and the news before he heads.


9-10am – Making breakfast for me! Banana scramble in the pan, almond butter to add! Mmmm 1kg pots!


10-11am – How I feel right now…


11-12 noon – Finished my blog catch up, now on to writing today’s post!


12-1pm – Fail… overspill on my pineapple juice and sparkling water – very tasty and refreshing though! (sorry if you cant see it very well, my phone camera is poor in the dark!)


1-2pm – Reebok Spartan Race post done! (Enter GIVEAWAY here)


2-3pm – Time for some lunch – sweet potato, cottage cheese and furikake! #dabomb


3-4pm – Watching, via the live stream, our friend Colin carrying the Queens Commonwealth Baton through Glasgow! Very proud!


4-5pm – Time for a chat with my Mum!


5-6pm – Dinner – although major blogger fail, was so hungry I only remembered to take a picture half way through! But it was pork meatballs with homemade marinara sauce and salad! Tasty!


6-7pm – On our way to Celtic Park for the Opening Ceremony dress rehearsal! Everyone loves a bus selfie, especially when someone photo bombs it in the background!


7-8pm – Me outside Celtic Park! Very excited!


8-9pm – Don’t want to spoil the surprise of the ceremony, so here is the crowd!


9-10pm – Sky line view from my seat – beautiful!


10-11pm – Snack when we got home – apple chips, natural yoghurt and raisins – was starving! (yes David is wearing Turtles PJ’s!)


11-12pm – Bed… sweet bed… well more like 1pm… 


And there we have it! My day in pictures! Sorry for the pic quality #wishIhadaniphone

Linking up with Jen @PeasandCrayons for a bit of ‘What I ate Wednesday’ action!

Have you been to any major sporting events?

What time do you get up in the morning?

CrossFit – Cindy!

Hi all,

Hope you are fine and dandy this Tuesday!

Before I began to write this post, I went for a walk in the sunshine. And loved everything that I saw.

In case you aren’t aware, my city Glasgow is hosting the 2014 Commonwealth Games and it all begins tomorrow! The city is buzzing! Reminds me of London during the Olympics – everyone is full of cheer, the place is full of visitors and everyone is so excited about the next few days! It was a pleasure to be amongst it all!


David and I were so lucky to have the opportunity to attend the Opening Ceremony dress rehearsal last night, it was amazing! We can’t reveal anything but I will say to my readers in the UK and throughout the Commonwealth who have the opportunity to watch the ceremony, please do, you are in for a treat!

Don’t know what the Commonwealth Games are? Check out the link to the games site here.

And now on to some CrossFit recappin’

Monday Morning (21st)

monday wod

10 minute squat hold – yep, going below parallel in your squat and holding it for as long as you can, for 10 minutes. Oh holy hip flexors!

Anyone who squats or has squatted will feel our pain!

But some good mobility for working on our 20 rep max back squat!

20 rep back squat is such a tough one – you think you are going ‘too light’ with the weight, but half way through you wonder if you went too heavy!

I went for 25kg (my 1RM is 40) so approx 60% of my 1RM. It was tough but good to see improvements. According to my WOD diary, I upped my weight on the bar and this time I went to below parallel with all my squats – couldn’t do that last time. Result!

Then came ‘Cindy’, another joyous girl WOD – first time for me on this one.

I did the pull ups via the barbell/ box method which I feel like I am getting stronger at every time. The push ups are always a toughie but a combination of working on technique and strength on them should get me there one day.

And the air squats, well after doing the above my body had woken up to the fact that it was squat day! I managed 10 rounds dead in the 20 minutes. The time actually flew by!

Oh and in case you missed it, check out my giveaway post from yesterday – free entry to a US Reebok Spartan Race!

Reebok Spartan Race GIVEAWAY!

Hi all,

Hope you are well and had a fun weekend!

Today, as promised I bring you a giveaway! Specifically for my friends across the pond – but do not fear Brit/ worldwide friends, I will have something special for you soon!


spartan up

When Reebok contacted me about helping to promote their Spartan Race over in the States, I knew I had to do it. Alas, I know it’s not for the UK, but just to work with such a great company on an event which promotes health and fitness on such a wide scale was very important to me!


I know how much of an impact these types of events can have on the competitors lives – remember back in June when David did a very similar event, The Tough Mudder? Teamwork, determination, mental and physical skill and hardwork need to be in abundance – and all amazing qualities to have. These events find these traits within you, whether you like it or not! Haha!

What is the Reebok Spartan Race?

Check out the video to see it in all its glory!

Looks great doesn’t it!?

Where do they take place?

Spartan Race events are happening all over the US this year – including for the first time one in Ohio on the 4th of October! It will feature a Spartan Sprint (15 obstacles plus 3 miles), Super (20 obstacles plus 8 miles) and a Beast! (25 obstacles plus 12 miles) – or if you fancy, do all three!


So why not try a non traditional race this year? Or just do something different to get fit and healthy in both body and mind!

The folks over at Reebok Spartan Race have been super kind and I am able to offer one lucky reader FREE ENTRY to a race of their choice! (Valid for one open heat in any 2014 Spartan Race in the continental US). How awesome is that!

Simply post a comment below on why you would like to do this race and I will pick a winner at random! Giveaway closes on Tuesday 29th July at 11am GMT.


You can also use the code SPARTANBLOGGER to gain 10% off any race! (In case you still want to race but don’t win the giveaway!)

Want more info? Check out for everything you need to know.

Also Reebok are collaborating with Runners World this year to give you all more information on training, nutrition and race day prep to make sure you are ready to Spartan Up! Check them out on

Enter below with a comment and good luck!


Linking up with Katie over @HealthyDivaEats making this Monday a Marvellous one!

Disclaimer – The thoughts and view within this post are my own and I have not been compensated by Reebok Spartan Race – The FREE RACE has been given as a gesture of goodwill as a prize to one of my readers.

CrossFit – Taxes with DOMS!

Hi all,

Welcome to the Friday train! Next stop… the weekend!


Can you tell I’m excited!??

But we have some more pertinent matters to attend to before that – a bit of CrossFit recappin’ action!

Thursday Morning (17th)

thursday WOD

It was a gymnastic start to the WOD – something I will admit I struggle greatly with. But as I always say, if you don’t practice you will never get better at it!

I did the pull ups with the barbell on a rack and my feet on a box. Each time I do this I get higher and higher up. Strength is getting there.

The handstands were tough (I did them band assisted) – it’s not really the ‘being upside down’ aspect of them that gets me (as is the problem with most folk) – for me it’s kicking up my legs – I just can’t seem to find the strength to do it. And I get frustrated – not good.

The L sit holds were fine – my 20 seconds of relief in between the other two!

Was so glad to end – even if it meant moving on to some mobility! Ha!

Good to stretch, especially seen as every single one of us was still suffering DOMS, and the WOD ahead was not going to be easy.


The WOD was to be done as close to body weight as possible. Geez!  I went with 20kg, 33% of my body weight. Heaviest I have done for a squat clean and a thruster in a WOD.

I got as far as 30 reps within the time cap. No one completed it (as you can imagine!). Yes I probably could have gone heavier – maybe 25kg.

Reason I only got 30 reps?? When the clock hut 14.18, I got to 30. Then I stopped. My zombie brain thought it was only 30 reps! Who knows why I thought that, it clearly said 40 on the board!

On talking to David on the way home I realised what I had done… and felt like such an idiot! What I had done was take my rep amount at the half way mark (15) and attempted to double it – so kept on saying to myself ‘c’mon, get to 30, you can do it!’ – so when I got to 30 my head told me ‘yay you did it, well done’….


I facebooked Coach as soon as I got home to amend the board – I felt so guilty that other people would think I completed the WOD when I didn’t! All fixed now… panic over! Luckily he saw the funny side of it!

Note to self for the future – wake up brain as well as body before a WOD… how you do that I don’t know, maybe do some mental arithmetic or something… ha!

And there we have it folks!

Hope you have a wonderful weekend!

Oh and I have an amazing opportunity for my readers over the pond on Monday – make sure you pop by to check it out!

Thinking Out Loud!

Hi all,

Thursday is upon us, not going to lie, wish it was Friday… and doesn’t it feel like a Friday??


However, the best part of a Thursday is here right now! Linking up with the gorgeous Amanda over @RunningwithSpoons for Thinking Out Loud!

1)      I need this so bad!


Iced coffee with almond milk. There are a variety of reasons why I need this so bad.

-          I am so tired, caffeine is needed! Killer WOD this morning…

-          The coffee is also needed for its muscle repairing properties, not only do I still have DOMS from Tuesday but I have new muscle soreness from today!

-          It’s warm here today! Yay! No complaints about that one!

-          And last but not least, iced coffee is the bomb!

2)      I want one of these!


-          Any avocado lover will realise how difficult it is to keep half an avocado fresh in the fridge – this is the perfect answer! And besides, everyone loves a kitchen gadget!

3)      Kitchen time!


-          Looking forward to getting into the kitchen later to make a new recipe for dinner – Gazpacho!

Found a fab recipe by Davida over @TheHealthyMaven which looks super easy to make and delicious! Perfect dinner for a hot summers day!

4)      ‘The War on fat is over’


-          Funny article by one of my favourite food writers Jay Rayner – he said all along that fat wasn’t our enemy – he can now stand up and go ‘See, I was right all along!’. Thank goodness the world is now seeing sense, if only it didn’t take ‘Time Magazine’ for people to believe the facts!

Check out the article here.

5)      Which BBQ food are you?


-          Damn buzzfeed sucking me in again – but I knew I had to do this quiz!

Turns out I am Smoked BBQ ribs (mmmm ribs…). The results read – ‘You’re a foodie through and through who isn’t afraid to get their hands dirty. If we had to hazard a guess, we’d say you’d be the one behind the grill, wearing a Texan cowboy hat and comedy apron. Some people say that you’re a little saucy for their tastes, but behind your ribald humour there beats a heart of gold. Just behind your slightly sticky ribs’. Mmmmm ribs….

Ok maybe slightly accurate!

6)      5 Myths about DOMS


-          As mentioned above, I am currently suffering from DOMS (delayed onset muscle soreness). Daily Burn have released a fantastic article breaking down the myths about DOMS and stating the facts. Really interesting!

Check the article out here.

7)      A message to live by…


-          I received this as part of my birthday present from my in-laws (birthday not until the 28th but I opened their pressie early as I was with them last weekend). Isn’t it lovely! What a powerful message to send out into the world and live your life by. In writing this blog and trying to inspire, promote healthy living and fitness, I really am doing what makes my heart smile.

Did you do the buzzfeed quiz? What BBQ food are you?

What makes your heart smile?


What I Ate Wednesday!

Hi all,

Hope you are well this hump day!

Major huge massive DOMS today from yesterday’s WOD ! Just back from going for a walk – my glutes hurt so bad! My hope is that if I keep on moving then I won’t seize up and go stiff – that’s the aim anyway!


But on to today’s show! It seems like forever since I have done a traditional ‘What I ate Wednesday’, so I thought I would bring you one today – some of my fav foodie eats from the past few days!



I loved this combo – eggs and almond butter with half a banana – then a nectarine and some watermelon at the side. Filling and refreshing!


Todays brekkie, a classic – eggs, almond butter and banana – oh with a few cheeky cherries at the side – think I have eaten a million cherries so far today… feels like it anyway!

image (2)

Lunch yesterday – Buddy really wanted me to drop this one – a slice of pork belly we picked up from the farm shop on Saturday and veggies. He didn’t want the veggies though, just the pork!


Is there anything better than a BBQ (grilling to my US friends)? This was the scene on Saturday at David’s parents house – I am the grilling queen!

And the outcome was my plate…


Ok, we have – a bit of pork sausage, half a beef and sundried tomato burger, chicken, grilled veggies, corn, salad, sweet potato and grilled halloumi cheese. HEAVEN ON A PLATE!

And some snackage…


Bramley Apple and Blackberry Compote – we picked this up from the farm shop, simply apples and blackberries, no sugar and no nasties – delish!


Oko Bay Coconut Water Ice – the most thirst quenching ice lolly ever – I could eat a million of them, so refreshing and again free of nasties. Picked them up at our local Whole Foods.


Smoky Plantain Chips – whipped up a batch of plantain chips on Monday. My plantains were a bit too ripe so they didnt crispen like normal but the flavour was still amazing! RECIPE


Beyond Dark Moments of Pleasure – received these as part of my birthday present from David’s parents (thanks again folks!) – and I adore them! Tiny little drops of 70% dark chocolate – perfect if you want a little or a lot! Had the original ones before but looking forward to trying the ones with orange in it.

And there we have it! Good to come back to the traditional WIAW now and again… apart from it making me hungry!

A big thanks to Jenn over @PeasandCrayons for hosting the link up!

Also a wee heads up to my readers across the pond – a special giveaway happening on Chase the Red Grape on Monday! Woop Woop!

What was your favourite eat from the past week?

CrossFit – I AM STRONG!

Hi all,

A big hello from me and Buddy here – rocking his (David’s) new snapback – quite fitting for a CrossFit post – Go Ham or Go Home!


Time for the craziness of the past two mornings!

CrossFit 2 in 1

Monday Morning (14th)

monday wod

Those pesky hollow body holds! Basically a ‘held’ hollow rock position. HOLY ABS!

The arched body holds weren’t any easier – I call them ‘supermans’ as it looks like you are flying like superman! Slowest sets of 35 seconds ever!

The ‘Overhead Party’ was intriguing for me as I have only just started to see my weight increase for overhead moves. I began at 20kg and managed to get up to 25kg for a strict press (all moves cleaned from the floor). Really pleased!

I moved on to the push press and got 25kg. Then for both the push jerk and spilt jerk got 27.5kg – not only a new clean PB but a PB on all 4 moves! I know my spilt jerk weight should be higher but I think I need to hone in my technique a bit on them – not comfortable with a spilt jerk, always revert to a push jerk when we can do either.

The 5 minute AMRAP was just a sprint of wall balls really! As there was no set rep amount, I decided to test out using a 7kg ball instead of a 5kg. It took me a few reps to get into it but I think I am finally with the big girl balls now! Ok that sounds odd, but you know what I mean!

Tuesday Morning (15th)

tuesday wod

That run, with the low morning sun beaming down on you was not the most fun I have had – but I kept running and kept a hold of that awkward sized plate! We did have a penalty if anyone dropped it (10 burpees) but luckily no one did! Would have been interesting to see if anyone would have dropped the plate and taken a rest had there not been the penalty – but I guess that’s what it’s there for!

Curtis P – something I was dreading reading on our board!

I knew about this WOD – and was hoping to never have to do it. The stories from it flooring people and being soooo intense! It met ALL those expectations!

I went with 20kg as the weight. 5kg less than what was on the board but I have only literally just started doing 25kg overhead so I knew 100 reps would be unrealistic.

20kg was still going to be a test for me. Oh boy it was!

You needed to stick with it – I broke down the reps into sets of 5 and allowed myself a 10-15 second rest in between each set. This gave me a motive to stick to doing 5 each time.

I’m not going to sugar coat it –by the end everything felt like it was sore! Within the 30 minute time cap, I got 62 reps which I am so pleased about. I maybe didn’t get to the 100 but I sure as heck gave it my all – getting the strength to go overhead each time was the tricky bit but it was as much a mental game as physical. I knew I WOULD keep going because I AM STRONG!

Do you ever have those moments when you realise your own strength either physically or mentally?

Mobility Monday! #2

Hi all,

Hope you are well and had a fab fun weekend!

We had such a lovely time down at David’s parents this weekend – lots of chilling, chatting and grilling in the sunshine! It was perfect!

Now we are back to Monday, but I don’t mind as we are looking after Buddy today and tomorrow! Yay doggy cuddles!

mobility monday

Anyhoo – back to work (in between doggy play time!) – time for part two of Mobility Monday! Click here for part one of you missed it.

Today we are focussing on 3 exercises/ stretches using the foam roller.


You may have one, you box/ gym should have several (if not ask your gym to purchase some, if you don’t ask you don’t get!) but if you don’t have access to one, you can buy one easily and cheaply.

*Tip for UK readers, TK Max has a large amount in stock in several of their stores, pick one up for around £10-£12.

I know they are a bit bulky and take up space, but foam rollers are your friend when it comes to mobility and will really help you stretch and release tension on your muscles, as well as helping you to warm up/ warm down your muscles.

There are 2 types, a smooth roller or what is known as a ‘rumble roller’. The rumble will have raised dents/ squares/ sections on it for getting into knots etc. This can be quite painful so I only recommend for athletes/ those doing intense forms of exercise.

Oh and remember, these mobility exercises are not just for CrossFit athletes, gym bunnies, runners etc, they can help everyone. From you and I, to our parents (for example) looking for more to improve general mobility.

Foam Roller – Calves

This is a really short video showing how to roll out your calves, firstly going backwards and forwards, then from side to side. Especially good for for runners, walkers etc. Note how you must raise yourself up to roll; making sure the roller is able to work the muscle.

Foam Roller – Upper Back

This video shows the slow and steady movement needed to stretch out and work those upper back muscles. Great general mobility exercise for all = a strong back.

Foam Roller – Lats

Where I need to do most of my work! My lats are tight, restricting my moves overhead (along with my shoulders). As mentioned in the video, this can be quite painful to do, but the benefits of breaking up that nasty tissue makes it worth it.

As with all the moves though, please be sensible and if you ever feel uncomfortable, stop.

So what are you waiting for, get your mob on!

*Disclaimer – I am not a qualified trainer or coach. This information is intended to be used as advice only.

My Recipe List – July!

Hi all,

Well today is finally here, yep it’s Friday!

I may have DOMS from yesterday but I don’t care – I have my shorts on, it’s sunny and I have a fun family filled weekend ahead of me!

It’s Friday (as I may have mentioned) so I bet you are all thinking about the weekend ahead and some foodie delights! Well today I bring to you July’s edition of ‘My Recipe List’ – a collection of recipes I have found over the past month that I can’t wait to make!

Recipe List

So whether you are trying to decide what to have as a family dinner on Saturday night or meal planning for the week ahead – check some of these out! Clink on the title for the link!

Pizza Margharita – Primal Palate


-          What would a Saturday night be without pizza? Here is a simple, tasty paleo version (looks like loads of ingredients but when you actually look at what is listed most of them are store cupboard staples!)

Blackberry Mojito – The Healthy Maven


-          A special summer cocktail thats full of flavour with no added sugar, yes please! Sorry Pimm’s there’s a new drink in town!

Spicy Tuna Cakes – Nom Nom Paleo

tuna cakes

-          So so easy and look delish! A new cook up potential – make a big batch at the weekend for breakfasts, lunches and dinners throughout the week. Hot or cold.

Vanilla Bean Ice Cream – Peachy Palate


-          Non dairy ice cream, honestly once you have tried it you will never go back! Full of goodies and even a bit of alcohol if you are making it for adults, this ice cream recipe does not require a ice cream maker! Result!

Thai Style Lettuce Wraps – Pure


-          Great website with lots of inspiration for all walks of life! This recipe is perfectly summer fresh and even comes with a quick pickled cucumber recipe. Keep to Tamari/ Coconut Aminos if you want it to be GF.

Shrimp Pad Thai – Balanced Bites


-          Keeping to the Thai theme, this recipe for Pad Thai is amazing – and I know as I made it last Saturday! You won’t ever get take out Pad Thai again after making this. Oh and I made my zucchini/ courgette noodles simply by using an ordinary peeler. Nothing fancy required!

Grain Free Nutty Coconut Bars –Cotter Crunch


-          Again something to make as part of your cook up this weekend that will fuel the whole family throughout the week. Snack time will be a hit in your house with these bars/ perfect WOD fuel!

Cayenne Spiked Sun Dried Tomato Pesto – The Big Man’s World


-          Every house needs a good pesto recipe. Easy to whip together and then you have this amazing ingredient that can be used for everything, from eggs to prawn stir fry. Also try simply baking a piece of fish, chicken or pork in the oven with some spread on top. Such a delicious dinner!

And there we have it for another round of ‘My Recipe List’ – hope it has given you some inspiration for the weekend and not left you too hungry!

Have fun peeps!