Archive for the 'fitness' Category


Life Lately

5/14 WOD Helen

400 m run

21 KB (1 pood)

12 pull up

3 rounds- 8:02

5/15- Dances with Dirt Relay Race

Before the Race Started:


5/17- Tommy V

85 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
85 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
85 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents



10x250m Row (averaged 59 sec)


75 power snatch- 75#- 7:59


400 m run

50 squats

3 rounds-6:53



Deadlift 175#


Double unders (did 5:1 ratio for singles)


Mission Muscle Up

A Muscle-Up: the Holy Grail of all things CrossFit.  I finally achieved non-spasmatic status with my kipping pull ups, so it’s time for Mission Muscle-Up.  I’ll be working on my pull-ups and dips to make sure I have the strength, and jumping on the rings until I get one of these bad boys completed. 

My mission, should I choose to accep it, is to complete my first muscle up and then victoriously scream like a girl afterwards by the time academy is over.


Americans, Canadians, and Roller Derbians- I thank you

Have you seen the movie Julie and Julia? It depicts one woman’s quest to bake the entirety of Julia Child’s (depicted by Meryl Streep) 524 recipes in “Mastering the Art of French Cooking” in one year and blog about her experience.  At one point in the movie, before Julie’s blog becomes nationally known, she gets excited that a reader leaves a comment on her blog (although the reader turns out to be her mother- which Julie laments, “Doesn’t really count”).

 The Fresh Meat Beat doesn’t garner many comments, but every now and then I receive a personal message relating to something I wrote.  Several strangers have told me about their own journeys with eating disorders, CrossFit, paleo, or passed along boot shining techniques. (Another reader from Canada, a self-confessed former bulimic, challenged me to a duel after reading this post . Bring it sister! Not only is your former ED inferior to mine, but you’re also Canadian!)

Friends, readers, Canadians- I just want to say thank you: it’s inspiring and usually surprising to me that other people read this blog and react to it other than my mother (thank you Mama Smackhouse for your readership).

Sadly, there are no plans in the works for Meryl Streep to depict me in a feature-length film– yet. Do you think she could pull off the fishnets for the roller derby scenes?


Kipping breakthrough

Monday- Helen

400 m run

21 KB

12 pull

3 rounds- 13:16

Tuesday WOD

Clean and Jerk 1x1x1x1x1x1x1

Thursday -Barbara

20 pull ups

30 push ups

40 situps

50 air squats

5 rounds- 3 min rest after each round- 28:02 Rx (and I just might have had a breakthrough in my kipping pull ups, but I’m not ready to declare public victory over the kip just yet)

Friday WOD

Deadlift: 5x5x5x5x5 followed by 3 box jumps

155, 185, 185, 205, 205


Well, aren’t you a domestic princess!

I’ve been called many things in my life- a squirrel monkey, a clutz, a badass- but here’s a new one: a domestic princess. Last week I made a cheesecake for an Easter family gathering. I don’t think a single ingredient in this cheesecake was paleo-friendly. That being said, I ate it for breakfast and lunch the following day. A classmate noticed my “lunch”, and I commented that I made the dessert. Thus, the response: “Well, aren’t you a domestic princess.”

Domestic princessdom is one area I have not mastered, as demonstrated by an abbreviated list of things I don’t do well: wash dishes, do the laundry, iron, clean toilets, dust, regularly say  kind words to Mr. Smackhouse, serenade sweet melodies to mice, bluebirds and other woodland creatures, and all other princessy tasks a princess would attend to.  In an attempt to be crowned royalty, I am designating domestic chores to CrossFit status.  

Sunday shall be my domestic princess WOD:


10 Dishes/utensils washed (scaled for males: 3)

20 push ups

1 room vacuumed

10 pull ups

3 shirts ironed

15 Burpees

AMRAP 30 minutes

I never thought I would say this, but I would almost prefer Murph.


I am a squirrel monkey

After seven weeks of combatives training at the police academy, I’ve been told several times by other recruits that I fight like a squirrel monkey. These comments are intended to be complimentary.  Let me ask you dear blog reader-Would you be flattered if told after a fight that you resembled this cute little creature:

Surely there must be a more complimentary accolade for a vertically challenged female who fights enthusiastically?  How about “a Chihuahua with pointy teeth, but not quite a pit bull”, as another recruit described me. That doesn’t quite do it for me either.

In the past, I have been known to not take compliments well. If someone described me as cute, I would get upset because my height (5′ 2″ on a good day) always qualified me for cuteness, but rarely beautiful or sexy. The older and wiser Sookie has changed her ways, and learned to accept all manners of compliments, even being called a cutie-or a squirrel monkey. In order to accept this new, primate resemblance tribute, I did a little research on the squirrel monkey. Here are six reasons I’m willing to gracefully acknowledge this “compliment”:

  1. The brain mass to body mass ratio for squirrel monkeys is 1:17, which gives them the largest brain, proportionately, of all the primates. Humans have a 1:35 ratio. (Compliment taken- I am willing to be a smart fighter, although I need improvement in this area. I’ve got the heart, but I definitely need better technique.)
  2. Squirrel monkeys have a number of vocal calls, including warning sounds to protect themselves. (True- I’m pretty sure I grunt, swear, and make the occasional yeti call while I fight.)
  3. Squirrel monkeys’ small body size makes them susceptible to predators such as snakes and felids. (Also true-I have the bruises to prove I am susceptible to predators 2-3x my size. However, 5’2” does not an inferior fighter make. I’m learning alternate methods to accommodate- thus, fact #4:
  4. For marking territory, squirrel monkeys rub their tail and their skin with their own urine. (So if the single leg takedown doesn’t work, I can always rely on primate defense tactics.)
  5. Squirrel monkey movements in the branches are extremely speedy (I believe my blog readers are now familiar with my ninja prowess, not to be confused with my clumsiness. I totally meant to fall down on the mat; that was an intentional sprawl.)
  6. Female squirrel monkeys have a pseudo-penis they use to display dominance over smaller monkeys, much like the way the male squirrel monkeys display their dominance. (No comment)


Well geez, after fact number six, who wouldn’t want to willingly claim the ape compliment. Here it goes 7th IMPD Recruit Class- I am squirrel monkey, hear me, um, roar?


I’ve been bad

Friday WOD- Fight Gone Bad 

1 minute each (1 min rest after round):


Push Press

Box Jump


Sumo Dead-lift high pull

3 rounds

331 reps

 Thursday WOD

7 Kettlebell swings (1 pood)

7 Burpees

AMRAP 10 minutes

12.5 rounds

 Monday WOD

3x3x3x3x3x3x3 Power Clean (Max:85#)

I haven’t posted a paleo recipe in a while, so here you go. Mr. Smackhouse and I enjoyed a Turkey Broccoli Casserole for dinner tonight:

  • 1 lb. ground turkey
  • 10 oz bag frozen broccoli
  • salt, pepper, basil, garlic powder
  • 4 eggs
  • 1/2 c coconut milk
  • 1 cup sliced mushrooms
  • 1 small onion, chopped
  1. Brown ground turkey with mushrooms and onion. Season to taste with salt, pepper, basil and garlic powder. Once cooked, pour into a 9×13 pan.  Cover with broccoli.
  2. Preheat oven to 400 degrees.
  3. Whisk 4 eggs with 1/2 c coconut milk. Add a dash of pepper and ~1 tsp salt. Pour over the turkey and bake for 25 minutes.


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