1. Killer Workouts This Week

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    Burpees and box jumps and back squats, oh my.  I get excited when I see box jumps on the whiteboard at Crossfit.    The explosive power has amazing effects on my quads.   

    Monday’s workout

    • 2 back squats
    • 3 burpee box jumps

    Each round to be completed in  90 seconds.

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  2. My Crossfit Animal Spirit

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    Hi friends!  One of my friends sent this to us at the box and I’m sorry I don’t know the source.  If you care to send it to me I will credit. 

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    Last week, I also saw this quiz for what’s your Crossfit spirit animal and my result was the snake.  “You may not have bulging muscles of a gorilla or a bear but you strike fear in the hearts of barbells everywhere.”  I felt all slithery and wrapped my legs around the rope as I climbed  for another ascent to the top!

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  3. Frozen Coconut Banana Cream Pie

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    I don’t bake much in summer because it’s already a heat wave where I live.  Sometimes I open the freezer door to stand in front of it with no cares as to what’s inside other than cold air and freshly made ice.  
    Thank goodness for a/c and ice.  Ice costs extra in Europe, I think it has to do with small spaces and no room for luxuries.  I dealt with that by finding just the right size cooler and storing it in the oven while I vacationed at the rental in Italy.  The Carrie Bradshaw of Villa Lauren.  That only makes sense if you watch the show Sex in the City. 

    Anyhow, I made this dessert and love it especially for the sweltering summer days but you should keep it cold in the freezer until you are ready to serve.  It will be perfect for the moments I stand in front of the freezer for no reason.
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    Recipe:

    For the crust: combine and flatten in a pie pan

    • 1.5 cups of of almond flour
    • T of honey
    • 2 T almond butter
    • 1 t maple syrup
    • 1 t almond extract

    For the topping: mix together and freeze for at least an hour

    • 1 can of coconut milk (full fat) refrigerate overnight and only use cream
    • 1 ripe banana
    • 1 t almond extract
    • top with extra banana slices and toasted coconut flakes if desired
  4. The Business of Me

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    This summer I have been lucky enough to have great weather for most of it.  Nature soothes me and I need it to relax my mind, body and soul.
    I take none of this for granted.  A day at sea with colors of turquoise and sand get me lost in a good way.  Vienna seems to like it too and we spend most of our weekends romping around together in search
    of coffee, fresh eggs for breakfast and someplace beautiful to walk.  

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  5. Vienna’s Summer

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    Happy Monday!  My weekend was low key which is by design.  I started Friday off with a Crossfit workout on a paddleboard.  It was a hot sunny day with calm blue water.  I did squats, over head squats using my paddle, sit ups, and  burpees. The burpees were done under the water and I jumped back up on the board for each one.  The finisher was a fast swim to the buoy and back.  

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  6. The Lazy Fisherman

    Today it’s storming outside and I wanted to stop in and say hello.
    The past few days have been perfect for boating and breakfast on board which is a nice treat and wonderful way of easing into the morning.  I load up the boat with cold drinks of tea, water, and coffee with a fresh loaf of baguette and fruit. 

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  7. Mid Summer Fun

    I must have jumped off the boat about 20 times or more.   I really don’t plan on stopping any time soon either.  I haven’t been to crossfit in a couple of weeks because I had a small couple of stitches that were healing up.  I think this is the reason I’ve been climbing like a monkey on the boat jumping in the water.  

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  8. The 4th of July Weekend

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    For the 4th of July we cooked up some lamb burger on the grill with
    kaisers rolls and topped them off with pickles.  It was a good way to spend the time while waiting for the big show.  The park started to get really packed as the day went on but we wanted to get THE best view for the fireworks display.  The night was amazing! 

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  9. Climbing The Rope

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    One day last week the rope climb was our skill focus in Crossfit.  I like learning new techniques to improve my performance. The rope climb is not something I practice often but with all my other upper body training I was hoping for some progress.  My coach instructed me to sit on the box and get the rope around my foot to use for leverage to step with.  Once I had the footing in place and stood up on the rope I swung off my seated position back and forth, and then I began my ascent.  I heard his voice say raise your left leg (my left foot was looped around the rope) and as I did my feet moved up the rope faster.   With a little bit of footwork and coordination I did it.  Of course, it hit me that I was pretty high up and I needed to hang on as if my life depended on it because it did!

    It was so much fun!    It makes me want to put a rope in my backyard and climb it every day before work it was so much fun.

    I learned to pack a pair of long crop pants and socks to protect me from that aweful rope burn.  Seriously even if it’s 95 degrees out like it is now that rope burns!


  10. Summertime Magic

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    The summer lifestyle of Florida is magical.  No, everyday is not a beach day but it makes me appreciate it even more when I can get out.  The water is just the right temperature and the breeze is soft and warm.  On a clear day the sky is blue and water reflects the colors.  There was enough wind for the kite surfer to play all day while we watched on the other side of this barrier island. 

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