Sweat It Sunday #2

Since last Sweat It Sunday post I have begun my marathon training so there will be a lot more running seen in my weekly workout recaps.

Sweat It Sunday 2Total running mileage this week: 7.25

I am just getting used to heavier weights in the gym, so I had a number of PRs this week (back squat, deadlift, snatch, clean and jerk)!  I can tell I have a lot of room to improve on my lifts, so I’m sure there will be many more PRs before I start to plateau a little.

One of my friends is having some issues with her Achilles tendon, so her doctor told her she cannot run so she has been rowing to keep up her endurance…remind me to never let her rope me into her crazy shenanigans again! This row substituted my 6 mile run yesterday…I should have just gone for the run it would have been far easier! I felt so accomplished when I finally finished, but my bum is suffering from some severe chaffing, ouch!

Half Marathon Row

What was your biggest workout accomplishment for the week?


The Truth About Chemicals

Yesterday my boyfriend sent this article to me, an article that reminds me why I try to eat natures food. No, I’m not perfect, I have my slip ups and times that I eat out socially, but the good decisions outweigh the bad decisions.

This post is not meant to attack any company or particular food, I am sharing it to raise awareness to our modern day eating habits.  Somewhere over the course of time, we have gotten away from eating fruits and vegetables, some even thinking they are bad to eat because they have carbohydrates in them! Instead now, in our modern diet, the diet we day after day feed ourselves, our children, and loved ones with we eat chemicals that are found in cosmetics, rubber, petroleum, hair products, and many, many more products. Leave the labels of paleo, vegetarian, etc. out…and just plain eat clean, eat fresh, make it a lifestyle change. 







And Thus Begins Marathon Training

I’ve been doing an awful lot of CrossFitting the last five months, because I love it…the social, physical, mental, and competitive aspects of it.  This being said, that means I have not been leaving much time for running, what now I think is my second physical activity love. This wouldn’t be a problem except for the fact that before the new year I signed up for a marathon in June, and today is the official start to my marathon training!  Yikes!

This will be my second marathon. My first marathon I had a training partner for the long runs.  As of late she has had some personal things to take care of, so I will be doing my long run training on my own, unless I can con some other friends into the task.  As sad as I am that I won’t be able to regularly run with someone, I am excited for the challenge. I think CrossFit has really toughed up my mental game from where it was 15 months ago when I ran my first 26.2.

Another thing that will be different this time around is my diet.  Although I can’t seem to go 100% paleo, I would say I am about 70/30 , aiming for an 80/20 balance.  Even at 70% paleo, I know my body will be running on completely different fuel than what it ran on the last time I tackled this feat.  I am excited to see how my body responds while running on a much better diet.  Last marathon my body crashed, I did not have enough fuel, because my body could not stomach the sweet Gatorade and Snickers bars I was fueling with…yes, I know, what was I thinking?!

So, here goes nothing…marathon training #2.

Sweat It Sunday

One of the things I love most about the blogging world is checking out other people’s workouts and doing them on my own when my gym is closed or I don’t feel like running or things of the like.  I figure I am not the only person like this, so I figure I will post all my workouts in a weekly series called Sweat It Sunday.  If you feel like sharing yours on here send me an email at macrae1030@gmail.com with your workouts in them and I’ll post it the following Sunday.


3 x 4:00 AMRAP

9 Kettlebell swings

6 Pistols

3 Slamballs



20:00 AMRAP 

12 Deadifts @ 60% 1RM

10 Toes-to-bar

8 Box jumps


Snatch + pausing overhead squat

  • 70% 2 +1
  • 75% 2 + 1
  • 80% 2 + 1

Power clean + push jerk

  • 75%  2 each
  • 80% 2  each
  • 85% 1 each, rest, 1 each

Push press

  • 85% 2 x 3
  • 90% 3 reps



Row (2100, 1500, 900 m)




3 miles in freezing weather…it can get above 0 degrees any day now


**Please remember to always check with a doctor before you begin a new workout routine and to work within your own personal limits.**

Food Crush

It’s no secret that I love food, I’m a foodie.  I love to try new recipes, plan when, where and what I am going to eat each day.  In fact I love food so much, that it often time annoys my boyfriend that I am always thinking about the next meal.  I get this from my mom…thanks mom.

So what is my most recent food crush?  Apricot, cashew, coconut energy balls. They are so fantastic! I like to call them Laraballs because they taste like Lara Bars. I hope to play around with some combinations of this recipe…Key lime pie balls?! Yes, time to get experimenting in the kitchen.  If I come up with any good combos I’ll be sure to share.

In other news, I serve on a Campus Wellness Committee where I work and on Wednesday we brought in a Laughter Yoga instructor to teach a couple of classes for a faculty and staff appreciation event. I had no idea what to expect going into it, and it took a little while to let the guard down and get past how “weird” it seemed, but in the end we had a great time!  Not sure what Laughter Yoga is?  Check out this laugh along video.

One Month Resolution Check In

In my last post, I posted my goals for the new year.  This year my goals were different from any other year; this year, these are things I really want to happen.  In the past I have wanted things to happen, but have never had my heart in them.
2014 Goals photo Capture

So what does progress look like with my 2014 resolutions?

  • Marathon training will officially begin next week, so I am excited to start tackling the first goal on my list.
  • The CrossFit Open begins at the end of February, this kid will be signing up soon!  My coaches have been encouraging me to do this for a while, so I am really excited to get going.  My strengths: pistols, pull ups, Olympic lifting. My weaknesses: toes-to-bar, push ups, handstand push ups (I can do 5 with one ab mat…strength, weakness, or somewhere in between I’m not sure). I have been nailing all bullet points on this goal, which I am very proud of and has really been showing through on my skills.
  • Paleo has been tough with some recent travel, Super Bowl parties, and just life.  However, I am always thinking about paleo and when I make a poor decision, it is a conscious decision, which I would count as progress because it’s not mindless eating.  For the most part I have been doing a good job preparing breakfast and snack items on the weekends. Leftovers don’t seem to last too long in this household, so I still opt to make meals each night rather then prep at the beginning of the week.
  • Without even thinking about it, I have been doing about 15 minutes of organization/cleaning each afternoon when I get home.  I feel like I can just never stay on top of things, so baby steps are the only way.
  • So far I have been leaving my savings alone…boom.  Now to keep it going for the next 11 months of the year.

Hello 2014

WODs ❤

myfoodevents's Story

Buffalo Cauliflower * Coconut Tortilla * Honey Mustard Chicken

Cauliflower Chicken Soup * Coconut Brownie

Recent Food





Paleo Challenge #2

Paleo Challenge

Fun with friends!
myfoodevents's Story

Trip to Michigan for a conference and the only two pictures I have to show for it are from sitting in traffic during the big crash near Michigan City and a quick snapshot of the  Hyperfit box I visited in Ann Arbor.  #phoneproblems
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Even though we live in Wisconsin, we love it down south, so up goes the Mardi Gras tree!
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And last, but not least, 2014 goals!  I will touch more on these in an upcoming post.

2014 Goals photo Capture_zps47516cb8.png

12 Days of Christmas


Just wanted to send a little reminder that this is often  a very high stress day and time or year, so take some time to take some time to yourself if you need to relax. Read a book. Sip some coffee in silence. Go for a run. Whatever works for you.

12 Days of Christmas WOD

This was the WOD at the box today.  Complete as if singing the song,  for example, start with 1 power clean, then 2 kb sit ups and 1 clean,  then 3 push press…



Merry Christmas to all!

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My Two New Go-To Paleo Recipes

A quick little Runcember update, before I get to the recipes. As I mentioned last time I was challenging myself this month to get back out there and run, I had been getting lazy with my running and only ran a handful of times in November. Well so far I have been running three times a week anywhere from 3-6 miles at a time. This seems very elementary, but I am trying to do this safely to avoid injury. My running has been split in half between running on the treadmill and running outside since the temperature dropped…last week was bitterly cold sometimes barely making it to zero, brr! I plan to continue the same distances, but add in an extra run to make it four runs a week to get my base mileage to 20 miles a week consistently. Okay enough about running…

I scored big time with the two recipes I tried out this weekend! One quick lunch or dinner time meal and one mouth-watering dessert…

Please note this is the first time my picture of a recipe has looked anything like the original bloggers it actually looks appetizing!

3 eggs
3 c coconut flour
1 Tbsp oregano
1 Tbsp basil
1 Tbsp thyme
3-4 lb chicken breast

Preheat oven to 400 degrees. Cut chicken into 1″ strips. Separate egg yolk and whites. Beat egg whites with 2 Tbsp of water in a bowl. Toss around chicken and ensure they are covered. Combine dry ingredients in another bowl and mix. Add coated chicken into spice mixture and cover fully. Pace chicken on parchment paper and bake for 10-12 minutes then flip over and bake for 8-10 more minutes. Remove and let cool.


1 c unsweetened shredded coconut
1/4 c almond flour
1/4 c cocoa powder
1/4 c pumpkin purée
1/4 c honey
2 Tbsp coconut oil, melted
1 tsp vanilla
1/2 tsp cinnamon
Pinch of salt

Combine all dry ingredients in a bowl and mix well. Add in pumpkin, honey, coconut oil, and vanilla, and stir well until all ingredients have been evenly incorporated. Use a medium cookie scoop or tablespoon and scoop round balls onto a plate or cookie sheet. Place in refrigerator for at least an hour to solidify. Store in refrigerator or freezer and serve cold.

I cannot tell you how addicting these macaroons are! I could hardly wait for them to solidify before I ate them. I recommend make a double or triple batch, I only got about 9 balls out of this recipe. This recipe is the perfect testament to skeptics that paleo can still be delicious!


I will be referring to December as Runcember this year, as I am using this month to re-dedicate myself to running. The past two months have been very shaky with running, and I mean I probably put the kicks on about 5 times. I signed up for the Monster Series last month, so with the races I am already signed up in the back of my mind I need to get back in the saddle! Here’s what my line up looks like for 2014…

Get Lucky 7K


Minneapolis MARATHON


Women Rock Half Marathon


Monster Dash


I know there will be more races that I jump in on, but these will be the ones I focus on this year….especially that marathon (#2)!

I got my first run of Runcember in with a 6 miler with my running partner who I haven’t seen in months! Awesome 25 and sunny day out there, great for midwest winter running!

Anyone running any of these?

What do you do to motivate yourself to run?