The Chicken Wing Method

Hi Folks!

It has been a great week for me work out wise.  Right now, we are in the middle of a snow storm, so I figured it was a great time to tell you all about it.

I worked out 3x this week.  Trying to get back into the groove is both hard and humbling.  But, boy, was I happy to get in 3x .


Wednesday was strength day.  Here is how I did:

Overhead Squats – On The Minute for 10 minutes.

4 reps each minute – I had to use the training bar.  15 lbs and it was hard.  Sweet Baby.  Its amazing how just being out of it, really for 6 months, affects your body and how much it ” forgets”.

The humbling didn’t stop there.  Then it was on to the workout portion.

3 rounds

10  step ups r/l —> 18 lbs

10 Bend over rows —>18 lbs

10 Strict Press —> 12.5 lbs.  12.5 freaking tiny pounds. Good Lord.  The worst part was it was a struggle.  It was hard for me.

That really sealed the deal, that I am starting from the beginning again.  And that is okay.  I always say this is a journey. It really is.  Ups, downs, beginnings, endings, restarts.  Its all good.



4 min Amrap

3 wall climbs

6 Burpee Box Jumps

50 single jumps – I was able to do some double unders 🙂

I got through 1 round and 3 reps

6 min Amrap

4 wall climbs

8 Burpee Box Jumps

50 single jumps

I got through 1 round and 5 reps

8 Min Amrap

5 wall climbs

10 Burpee Box Jumps

50 Single jumps

I got through 1 round and 8 reps


I was really happy that I increased my reps each round as well as I was able to complete 1 full round each set.  I just had to keep moving.



Here we come to the name of todays post.

In this class we worked on Front Squats and Squat Cleans.  I always struggle with the squats. That is no secret.  I thought I did pretty good at my cleans.  I learned, not so much.  I always struggle to get my elbows up.  We broke down the clean and I finally got it right.  It feels so much different.  I call it the ” Chicken Wing Method”  Cause you gotta bring your elbows up like chicken wings.  What ever you gotta do, right? Hey, it worked ! They used to tell me the same way and say the same things, but this time it clicked, better late than never.


Here is the workout that followed:

15 Front Squats 25 lbs

25 bar Hops

10 Push Press 25 lbs

15 Squat cleans 25 lbs

25 bar hops

10 Push press 25 lbs

25 bar hops

15 Front Squats 25 lbs

The bar was a little too high for me to jump over right now, so I used a hurdle.  I could jump over the bar any way I wanted. Mostly I did lateral hops, but to have some fun as I do. I went into ” Elegant Gazelle” mode. What do you think? lol

Elegant Gazelle... well, kinda/ sorta.  Maybe not, but I got off the ground!

Elegant Gazelle… well, kinda/ sorta. Maybe not, but at least I got off the ground!

Yes, I am a goof ball.  But, if you can’t have fun, then why bother?  And I know what you are thinking…. panty line. Right? Not that my fat ass isn’t big enough on its own, but that big ol line across it doesn’t make it look smaller.  Anyways…I’m a Fatty McButter trying to be less fatty right now.  There is not sugar coating it. I got shit to work on. And I am okay with that.

To quote my fav – Stuart Smalley …. ” I’m good enough, I’m smart enough, and gosh darn it, people like me! ”


If you don’t know who Stuart Smalley is, check out the link above.  Serious SNL gold.

It really was a great week.  I have some long term goals I am working on.  More on those next post.

Until then, Keep Swimming folks!

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Resuming the Journey with Positive News!

Happy New Year Everyone!

When last you checked in with your heroine ( me), I was at the end of months waiting to find out if a lump in neck was cancerous or not.


After months of emotional turmoil, I got the best end result and for that, I could not be any more grateful.  My life was on hold and now I feel I have my life back.  I feel I have to live life to the fullest.

I am so very grateful from the bottom of my heart for all of you who sent me messages, prayed for me, thought of me, and sent your positivity my way.  I am so blessed, truly, truly blessed.  I will forever cherish all the goodness that was sent my way .


Now back to our regular scheduled program….




I have not done a workout, like entered the gym, since October 15, 2014.  Then, before that, my workouts were spurratic at best.  Here and there for really the last 6 months.

No more excuses my friends.

Got back into the gym this week on Tuesday.  A humbling and disappointing time, but, it had to be done so I can move on.  I am so out of shape from where I was, its disgusting.  I am ashamed I let myself slip back so much into the dark.  So, what did I tell myself? You know it…. Everyone together…

il_570xN.489538417_4ovmThats right kids, JUST KEEP SWIMMING.  And man, did it take a lot to keep me afloat.

The WOD was 3 rounds, the usual suspects.  Cleans, Burpees, Thrusters, lunges.  I sucked it. Hard.  But I knew I was going to.  What I didn’t think I would have to do was resort to the training bar.  Good Lord. The training bar.  I used to be able to lift 65-75 lbs over my head and now I struggle with 15 lbs.

Sweet Baby Jesus.

So, since this was 3 rounds, my goal was at least 2 .  And I did meet my goal.  But, man, was it hard. And the soreness I have been feeling sucks hard.  I knew that was coming, but its something I just gotta get through. I was so sore by Thursday, stairs were excruciating.  I almost wasn’t going to go to the gym, but I decided I just need to get there and move.  Even if it is modified to the enth degree, I need to move and hopefully it would also loosen me up.

I went.  It was a wicked fun workout – granted just about every move was modified but I finished the workout and got a great work out in.  Felt so damn good .  Really.  I do love working out, I love the feeling afterward, I love the soreness, I love the feeling of accomplishment.  I need this.  I need to keep it up.


Lets talk Resolutions.  Do you make them? Do you keep them?


Me, neither, lol.


I do make goals for myself.  For the time being, the goal is to get down under 200 lbs by my 35th birthday in July.  I think its going to be hard, but I do think its doable.   I am going to get back into the swing of things.  I am going to succeed.  I am going to conquer.


Thank you for coming on the swim and sticking by me through the crap.  I hope to make you proud.

Until next time Kids….

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