Protein Pancakes: The Real Deal


Friends, this is a game changer. 

1 scoop protein + 2-3 egg whites + a teaspoon of peanut butter and cook it like a pancake and what do you get?

Protein Pancakes. I usually am not one for the “sort of like” type foods but this has the same texture and same cook prep. It’s actually really good!

Paired with some strawberries because of my sweet tooth.

Breakfast will never be the same.

Bad WOD: New Day

Yesterday, I did my WOD and for some odd reason – I started to slow down significantly on things I find to be really good at.

Then, I figured it out.

Mike made Lammas Bread this weekend and I threw out my macro count. And this slowed me down noticeably. KBS were so hard and running became a chore.

Now, carbs aren’t bad, people. They’re actually good for you in small dosages. But, when you overconsume? It’s a recipe for a dragging workout.

The plus side is I had to run a mile yesterday and I did relatively good for the first half. I walk/jogged it a lot but it’s something I gotta work towards. I can run  400 meters unbroken so I just gotta work up to that 1600 meters.

Crossfit Mermaid has been one of my favorite people to follow. They’re crazy positive and inspirational so huge shout out to them 🙂 

Today, back on the Macro Wagon. I am not gonna beat myself up because that’s silly and any athlete who has had perfect diet and exercise is a liar.


Carrots, Peanut Butter, Strawberries, Coffee with Almond Milk, Water, and Aldi’s Black Bean Chipotle Paddy (which, if you have never had – I feel sorry for you because it’s the business). It was a great start to the day and I hope to follow suit through the rest of it.

We got a banging box o’ salad in the fridge which will definitely be perfect for lunch. 

I hope your Tuesday is beautiful and bright!

Make sure to check out my Instagram (trainingtobemsmarvel) for the most up to date info.

Bad WOD: New Day

Yesterday, I did my WOD and for some odd reason – I started to slow down significantly on things I find to be really good at.

Then, I figured it out.

Mike made Lammas Bread this weekend and I threw out my macro count. And this slowed me down noticeably. KBS were so hard and running became a chore.

Now, carbs aren’t bad, people. They’re actually good for you in small dosages. But, when you overconsume? It’s a recipe for a dragging workout.

The plus side is I had to run a mile yesterday and I did relatively good for the first half. I walk/jogged it a lot but it’s something I gotta work towards. I can run  400 meters unbroken so I just gotta work up to that 1600 meters.

Crossfit Mermaid has been one of my favorite people to follow. They’re crazy positive and inspirational so huge shout out to them 🙂 

Today, back on the Macro Wagon. I am not gonna beat myself up because that’s silly and any athlete who has had perfect diet and exercise is a liar.


Carrots, Peanut Butter, Strawberries, Coffee with Almond Milk, Water, and Aldi’s Black Bean Chipotle Paddy (which, if you have never had – I feel sorry for you because it’s the business). It was a great start to the day and I hope to follow suit through the rest of it.

We got a banging box o’ salad in the fridge which will definitely be perfect for lunch. 

I hope your Tuesday is beautiful and bright!

Make sure to check out my Instagram (trainingtobemissmarvel) for the most up to date info.

Mondays Can be Savage (Race).

preview

My Mantra, TBH.

It’s Monday! Which means a new start to this week.

Carl forgot to send me my workout Saturday. But, fear not, we are back in the saddle today. He blamed it on margaritas (because of course he did).

MONDAY

Warm Up

  • Nice, slow 800 meter jog for warmup.
  • Stretch.

Strength

OTM x 10 minutes

  • (O) 40 sec ME Wall Balls
  • (E) 40 sec ME AKBS

Back Squat 5 x 13-15 reps. In between sets, run in place for 1 minute (high knees) and then rest for 90 seconds till the next set of Back Squats.

WOD – AS FAST AS POSSIBLE

  • 800 meter run
  • 1000 meter row
  • 100 Wall Balls (20# to 8-9′)
  • 150 RKBs

COOL DOWN

  • Hip stretches.

Gonna be a hell of a start to the week. Luckily, Mike is coming this time. He’s been so busy at his new fancy brewer job that by the time he gets home, he is absolutely exhausted. Going to the box is not bad alone but sometimes, I like having a partner.

SAVAGE RACE

You will probably notice a brand new shiny countdown button on the right of the page. I will be counting down as it makes me more aware that it is on its way. It’s in June of next year but I got a little less than a year to train.

I’ll need to be able to run a mile, unbroken. Seems simple, right? As one of the worst runners, it’s going to be a challenge. I plan to run every day (thanks to Coach Carl, he forces me to run almost every workout!) in order to build better stamina.

I will need my entire body for this race. But, the most important things I will need are:

  • Good running time.
    • Plan: Run every workout in some capacity, preferably, starting at a half mile and working my way up.
  • Better grip.
    • Plan: Every workout, hang from the bar as long as possible. Also, grip exercises.
  • Better core strength.
    • Plan: KBS, Situps, MB Situps, Hallow Holds.

I think all three of those are fair and reasonable things that are challenging but not so challenging that I am going to give up easily.

I hope your week is filled with gains and love! Keep it up and I’ll see you at the bar.

Rest Day: Before the Pain

Coach Carl asked, “Rest day today or tomorrow?”

“Today, JFC.”

So, that’s exciting! My whole week has been thrown off with missing Monday so my four days got looped into the weekend. I know this isn’t normal so I am not too worried about it.


For those of you just joining me, I’ll need to explain one thing about Coach Carl.

I cannot deal with a coach who is motivating but nice and sweet. I can’t deal with an overly militant coach. I can’t deal with a “fight till you puke” coach.

Carl is a mixture of the three without falling too far beyond the line. He’s kind as in he’s understanding. But, he challenges me and pushes me. He knows my capabilities and doesn’t give me workouts that are impossible. He gives me legit workouts that are challenging to be sure but not so hard that I want to puke or faint.

Crting has almost happened once but that is bound to be a thing when you’re doing back squats three days in a row and your tailbone is tender.

But, I literally cannot do this without him. I don’t want any other coach to help me achieve my dreams. He’s my perfect fit for a coach. 

We will see what tomorrow brings.

I hope your weekend is filled with hustling ❤️

This is fine.

My WOD from Carl today:

Warm-up with 10 minutes on the rower. Every couple minutes pick up the intensity. The last 4 minutes should be tough.

Then, with an empty barbell, complete 100 bench presses. Any time you stop to rack the bar (or rest it on your chest), perform 10 burpees, then begin bench at last rep completed.

Then, do the same thing with a standing strict shoulder press. Except instead of burpees, perform 10 ring rows.

Then, do same thing with empty barbell bicep curls. If you stop or rest, perform 10 banded tricep pushdowns (band on overhead bar, grip with both hands and do pushdowns like at a globo, they higher you grip, the harder the move) (that’s what she said)…

Finish today with 20 minutes max distance on the rower. Record distance for future.

If empty barbell is too easy (i.e. perform all reps unbroken, then add some weight).