Monday, June 22, 2015

Battle of the Boxes results

Thank you to everyone that came out to play on Saturday! It was awesome having so many friends and family in the box!

Special thank you to the following boxes for all your athletes and supporters coming down:
CrossFit Carbondale
CrossFit Dig Deep
CrossFit Jackson
CrossFit Martin
CrossFit Paducah
CrossFit Paris Landing
CrossFit Old School
Super City CrossFit
Vette City CrossFit

Men's RX Division
1st- Brandon Mooke, CF Carbondale
2nd- Kyle Balliet, CF Paducah
3rd- Tyler Taber, Super City CF

Women's RX Division
1st- Dana Bird, Vette City CF
2nd- Katherine Hendricks, unaffiliated
3rd- Megan Pitts, CF Murray

Master's Men
1st- Sam Steger, CF Murray
2nd- Paul Hessing, CF Paris Landing
3rd- Troy Shoemaker, CF Jackson

Scaled Men
1st-  George Herter, Super City CF
2nd- Jake Harper, CF Dig Deep
3rd- Bryan Moore, CF Paris Landing

Scaled Women
1st- Joanna Browning, CF Dig Deep
2nd- Alexis Rudolph, Super City CF
3rd- Laura Glisson, CF Murray

Master's Women
1st- Carolyn Talbeat, Super City CF
2nd- Jeanna Glisson, CF Murray

Monday, June 15, 2015

Battle of the Boxes WODS!

Here are the WODS for the 
3rd Annual CrossFit Murray 
Battle of the Boxes


6 minutes as many reps as possible

600 meter run
6 Clean and jerks 225/135
Max muscle ups in remaining time

Scale and Masters
600 meter run
6 Clean and jerks 155/85
Max pull ups in remaining time


Snatch ladder

Athletes have 60 seconds to make the lift and 10 seconds to transition. Any style snatch.



OHS 115/75

Scale and Masters

OHS 75/45
Hanging knee raises

10 minute time cap

All movements are Games standards.

Sunday, June 14, 2015

Nutrition Coaching client nailing it!

I'm just so excited about Courtney's progress! She's another one that is a hard working momma and wife who runs a business and still finds time to meal prep and take care of herself! She just had a baby a few months ago people!!

I've enjoyed every minute of working with her and am proud of the progress she has made and continues to make!

Stay strong y'all!


Friday, June 12, 2015

On being positive, facing rejection and failure

Happy Friday everyone!

If you haven't checked out Coach Angie's blog lately, take a minute to read her last two posts.

Sometimes You'er The Bug


The Joys of Rejection

Sunday, June 7, 2015

An easy breakfast option

Breakfast needs to be quick and filling. And protein packed! Coach Angie loves the Tupperware Breakfast Maker for quick omelettes!

Friday, June 5, 2015

Progenex Chia Seed Pudding

Looking for a quick, easy breakfast to try? Look no further!

Progenex Chia Seed Pudding is pretty tasty and pretty darn easy! 


8 oz unsweetened vanilla almond milk
2 scoops Progenex Chocolate More Muscle
30 grams chia seeds
1/4 tsp cinnamon
Tiny bit of sea or kosher salt

Blend in blender or mix vigorously. Pour into two glasses and refrigerate overnight. 

Serve with a dollop of fat free whipped topping and fruit. 

Approx. nutrition
160 calories
7 fat grams
12 carbs
19 proteins      

Wednesday, June 3, 2015

Way to go!

All of these folks (with the exception of Bella, who is 11) have children, work demanding jobs and have responsibilities, yet they still made fitness a priority! You will either find a way or an excuse!

Tuesday, June 2, 2015