Happy Halloween!

Had a deep tissue massage last night and noticed that my ankle was starting to swell! At about 8:30 it was very noticeable. I slept with my foot elevated and it seemed to make the swelling go down. My flippin calf is still a problem and I'm debating on going to the Doctor on Monday. This is the leg that I fractured my tibula with maybe 3 years ago now. I reference that b/c it starts in my high calf almost behind the knee and down. The outside of my knee tingles when I lay down and stretch my leg towards my head. Any ideas guys of what is going on? My hamstring and calf tend to get tight easily but this has been 2 weeks of serious tightness into pain. I'm at the point of it being an issue and just wanting it to go away. AHHH. It's putting a cramp on my workouts. I rowed for 800m, biked for 15 minutes and rowed for 15 minutes-a little over 4500m rowing for my met-con Friday.

5am-Chicken, nuts
7:30am-eggs, apple, nuts
12:15pm-Salmon, squash, tomato, cucumber, nuts, 1/2 apple

Thursday

Another cold morning. I thought it was going to warm up today, but not so much! WOD was 30 Power Cleans @85 lbs, 45 box jumps at 20 inch, 60 Pull ups. Stayed with the prescribed weight today b/c of total on Saturday. I know I could've bumped it up but I don't want to be too sore for Saturday. My calf is still an issue still. It's pretty much running the course of my leg from behind. All tight back there. Anyhow I was really excited with my pull ups today. I went at it with no tape and was able to hold onto the bar and bang a lot more reps out at once. Although I have a good size gouge in my hand it was worth it. They felt better, looked better and overall much higher over the bar. FINALLY. Ran 2 miles with S after the WOD. Shout out to her for killin the WOD this AM.

5am-Salmon, nuts
7:30-4 eggs, huge apple, nuts
12:15pm-Stuffed tomatoes, some mixed veggies, some grapes and raspberries, nuts
3:30pm-Veggies, tuna, nuts
7pm-fish, squash, veggies with hummus, grapes
9pm-ck, grapes n raspberries, nuts

Wednesday

Oh man I did not want to get out of bed this morning! Hooked it up with like 4 layers of clothing before I headed to the gym. WOD was one minute on the minute for 30 minutes! 6 burpees, 15 KSW at 24kl, 50 singles. My burpees were outstanding in my book today, felt stronger than I have on those in a while, the swings started catching up to me at the end. But 150 of them at 24kl will do that to you! Shout out to my big dogs this morning way to step it up girls! Ran 2 miles with Sarah after the WOD felt good to run again. Going to hold onto that feeling and do it more.

5:15am-Chicken and nuts
7:30-3 eggs, 1/2 apple, nuts
9am-other egg and the rest of my apple, 3 nuts-Although my apple was HUGE probably the size of 2 normal ones :)
1pm-Stuffed Tomatoes, a few veggies, apple, nuts
4pm-Stir fry with chicken
7pm-Salmon, salad, veggies with hummus, grapes

So I've decided that I'm going to start being zone again. I find myself not being as happy as I was with my diet and grumpy at times. I have noticed I am thinking about eating too much and kind of obsessing at times. My cheats are really overboard and I feel out of control. To me that means my mind and body are trying to tell me something. It's partly my fault for not cooking Paleo and trying new things but I think for me right now more zone less paleo is the way to go.

Tuesday

What's up NY State weather!! Wow it was like waking up at home this morning. WOD was row 1,000M, 7 rounds of 7 snatches, 7 OH Squats @ 53lbs, run 800M. 17:51 was my time. Felt good on the overhead squats a lot more confident in my posture. On the run the calf flared up again. I was fine all day yesterday not sure what's up with it. Going to go back to my old kicks and see if that helps for a week.

5am-chicken, nuts
8:30am-4 eggs, apple-large!!, nuts
12:30pm-Out to lunch with the girls-Salad with grilled chicken, got back apple and nuts
4pm-Salad, egg, nuts
7:30pm-Egg salad-sooo good, veggies, nuts, grapes, 1/2 apple

In the hot tub feels soooo good when it's cold out. Calf is tight tried massage on it hopefully that'll help it.

Monday

Today's WOD was named and those always kick my butt. My pull ups are still giving me trouble. 20 pull ups, 30 push ups, 40 sit-ups, 50 air squats 40 minute time limit. I only got 4 rounds and 10 pull ups. Sarah killed it this am, way to go girl! 50 OH squats with 33lb bar for extra work.

5am-Chicken
8:00pm- eggs, raspberries, grapes, nuts and some veggies
12:15pm-Sweet tomatoes with Sarah-Salad with lots of veggies, nuts, grapes, chicken.
3pm-Egg, chicken, veggies with hummus, nuts
5pm-Apple with PB
7pm-Salad, grapes, nuts, ground beef, 1/2 apple with PB
8:30 apple and a 1/2 with extra PB!!


Don't think I ate enough at lunch b/c by 2:30 I was hungry!! Had an early snack maybe 2 block to hold me over. While my husband had his cookies I snacked on apples and PB all night. I didn't Cheat on the cookies liz, no worries, but I for sure overate big time. Need to watch it!!

Sunday

Got up really late! So nice sleeping in. Headed down to the swamp buggy races for the first time. It was a lot of fun, good thing we took liz's truck...it was muddy!!

10:30-Chicken, grapes, veggies with hummus, nuts
2pm-nuts
5:30pm-eggplant with salsa, cheese, chicken, veggies with hummus, grapes, nuts
8pm-Grapes, nuts

Saturday-Pumpkin Patch

Today I am at working for my kid's pumpkin patch. I had almost 50 kids plus their parents and grandparents. It was nuts but a wonderful time. Lots of good feedback from everybody which was nice. The darn kids were so cute all dressed up. I just love Halloween!!

8:15-Chicken, apple, nuts
1:30pm-Salad, tomato, peppers, nuts, eggs and a little chicken
5:30-Veggies with hummus, salad, eggplant with salsa & cheese, chicken, nuts
7pm-Fruit Salad with nuts
8:30-apple w/pb
9:30pm-blackberry smoothie

Friday

WOD was a little nutty this AM. I'm sure I'll be sore over the weekend. 5 thrusters, 7 hang cleans, 10 SDLHP at 85 lbs AMRAP for 20 Min. 7 complete rounds + 2 thrusters. Used the thumb grip as I got tired and it really helped me hold on for the cleans and deadlifts. So proud of Brennan this am as we worked out together and he held his own. Plus Sarah for going HEAVY, girl way to be!!!

5am-Chicken, nuts
7:30-4 eggs, apple, nuts
12:30pm Salad, tomatoes, pepper, celery, nuts, chicken
3:45pm-Veggies, dressing, fish, nuts
8pm-Salad, 2 peppers, celery, nuts, grapes, chicken
9pm-Raspberries, blackberries, grapes, nuts

Thursday

Calf is still tight, hopped in the hot tub before the WOD. WOD was 3 rounds one minute one 30 sec to move stations. Air squats-due to the calf, row for calories, KTE, Hypers. Still feel like I am cheating on the KTE I continue to struggle with these. Worked my butt off on everything else though. Extra work was 50 GHD sit up hand overhead, 50 dips from the box, used a ball on the feet for extra work thanks to Sarah who is always looking out for me:)

5am-Chicken, nuts
7:30-eggs, apple, nuts
10:30am-Nuts
12:30pm-Fish, salad with tomatoe and pepper, cauliflower, celery & eggplant with Balsomic dressing, nuts
4:15pm- chicken, nuts, veggies
7:30pm-Fish, salad with extra veggies, 1/2 apple, nuts
9pm-1/2 apple, chicken, nuts


Very hungry today at like 10:30 am and for lunch.

Wednesday

WOD today was 800M run, 800M row, 50 Wb at 16lbs, 50 push ups, 50 KBS 24kl, 400M row, 400 Run. Did so well until the final run when my L calf spased out. I was so pissed, almost made it through the work out without it bothering me!! AHHH. Anyhow I feel like I need to start sucking it up and moving onto the 20lb ball for the wallballs. It's the only way I'll get stronger. Added 5 rope climbs at the end for extra work.

5am-chicken, nuts
7:30am-eggs, pepper, tomatoes, nuts
12:00pm-Red pepper, celery, tomato, broccoli, left of squash and zucchini, chicken, nuts
5pm-Mixed veggies, chicken, nuts
7pm-Eggplant, pepper, cauliflower, tomatoe, celery, fish, 1/2 sausage link, nuts

I was all over the place with dinner but I liked the mix of veggies for sure.

Tuesday

Crashed when I got home from work last night asleep by 9:20pm...Nice! WOD today was 50 jumping pull-ups, 5 rounds of DL @185, 10 burpees for time. 8:59. Right under 9 minutes love it when that happens. Extra work was 50 handstand push ups with 3 and 4 tires, 1 mile run. Calf is still bothering me, which is starting to irritate me a bit. Ice on and off today for sure. Back to basics with the zone, life is good. Going to focus on me for a bit and not let outside events derail my progress.

5am-Chicken, almonds
7:30 am- Eggs, apple, nuts
12:15pm-Chicken, celery, apple, nuts
4:15pm-Cauliflower, celery, ck, nuts
8pm-Chicken, zucchini, peppers, squash, eggplant, nuts, salsa

Monday

Slept in until 6:45 this am, however I was up late to watch the Rays clinch it over the Sox. Victory Florida! Went for a ride with Liz and we made a pack. No cheats until CF total or 75 burpees. Ouch but I am hoping this will keep me motivated for 2 weeks. I'm pretty sure it will as I hate burpees. Great morning of cardio and hangin out with my buddies, as I popped in at Sarah's for a bit. Didn't have to show up for work until 12 so I had time to play this morning.

8:30am-eggs, nuts, apple
12:30-Salad, chicken, veggies, nuts
5:30pm-Cauliflower, broccoli, chicken, salad, nuts, ff dressing


Already feel better and motivated to kick butt for the next 2 weeks. At work late tonight, mondays stink!

Sunday

For some reason I could not sleep in! Woke up at 6am and couldn't fall back to sleep. Got up at 7:30 on a Sunday, what's up with that!! Headed down to the beach for a few hours with Liz and her crew. Got some color, road on a jet ski and enjoyed the beautiful day.

8:15am-4 eggs with pepper and broccoli, eggplant, nuts and salsa
1pm-Salad with veggies, nuts and steak
4pm-veggies, dip, cheese, nuts, apple with PB
7pm-Chinese buffet, ice cream

I know I stink at being strick. I am so dedicated with my workouts but when it comes to my diet I am not. Something I have always and will always struggle with.

Saturday

Got a good night's sleep last night, awesome! Spartan 300 this am was a killer. 25 Pull-ups, 50 deadlifts, 50 push ups, 50 box jumps 24 box, 50 wipers, 25 pull ups. It took me a little over 32 minutes. I'm happy with my work today. The first round of pull-ups went well, 2nd round struggled to get a bunch in a row but stuck it out and finished RXD. My L calf is still a mess. I even had a massage yesterday. I'm going to try and ice on and off all day. I have hurt this same muscle a few times and it does take a while to go away. Gotta start taking care of my body and stretching more before and after workouts. It was so nice to see the turn out this morning and of course have Sarah back in action. Nice work Crossfit Ft.Myers!!!

7am-Steak, nuts
11am-Salad, nuts, strawberries, grapes, steak
3pm-Tuna fish, salad, nuts, eggplant, a few strawberries
7:15pm- steak a little tuna fish, salad, strawberries, nuts-diet coke
11pm-Veggies, dip, grapes, nuts and 3 slices of cheese

Got home from work at 10:30pm, what a long freakin' day. I was tired and hungry so I had a nice snack while watching the baseball game.

Friday

So I just noticed I'm 100 posts in....WOW. Time sure does fly. This morning was just practice for our Spartan 300 tomorrow morning. I worked on some wipers with 95lbs bar and the Clean and Jerks at 16kl. A little nervous about tomorrow my calf is not better yet! Ended up bringing my bike this morning and road for about 35 minutes.

5am-Steak, nuts
7:30am-Steak, strawberries, celery, nuts
12:30pm-Mahi Mahi and a little steak, salad, celery, tomato, nuts
7pm-Salad, chicken, strawberries, grapes, nuts
9pm-Steak, celery, nuts

Thursday

WOD was 30 push press at 73lbs and 4 rounds of 21-15-12-9 KBS at 24 kl, 400M run. I slammed the push presses and didn't break. My overall time was 11:02. Weights and running are my best days by far. My calf muscles have been tight all week and I pulled or strained my L calf on my last run. It's killing me right now :(. Needs to heal fast as we have a big WOD on Saturday.

5:15am-Salmon & Nuts
8:00 am- Eggs, cooked veggies and celery, nuts
1pm-Salad, mahi mahi, celery, nuts
4pm-Steak, tomato, nuts
6pm-Ground Turkey, salad, cooked veggies, nuts

Wednesday!

Feel really full/bloated and all around yucky. WOD was for time- 800m row, 40 KTE, 40 squats with 63lbs, 40 ghd sit ups and 800m row. Kicked but on everything but the KTE. Didn't break on the squats which really helped my time. Pads of the hands still a little sore from the pull ups yesterday. Going to be really strict today as I feel like crap. Very much upset about yesterday but I have to let it go and start with a clean slate. No extra work for the rest of the week in the mornings going to take it easy since I've been killing myself!!

5am-Salmon, nuts
7:30am-eggs, strawberries, nuts
12:30pm-Salmon burger, salad with extra veggies, strawberries, nuts
4pm- Cauliflower and celery, ff dressing, steak, nuts
6:30pm-steak, strawberries, grapes, salad & veggies, nuts,
8:15-grapes, strawberries, steak, nuts

Really hungry all day today. must be the full moon or something!

Tuesday

WOD was AMRAP 20 minutes- 200M run, 10 pull ups, 20 push ups, 30 squats. 4 +1 rounds complete. Much happier with my pull ups they are coming along nicely! It helped that it was only 10 at a time. Push ups are getting better as well, still slowing me down. Extra work was 2 mile run so now I am done for the week with the extra running..Yeah!

5am-Salmon, nuts
7:30- 4 eggs, strawberries, nuts
12:15am-Mahi Mahi, salad with extra veggies, strawberries, nuts
3:30pm-Steak, tomatoes, nuts
4:30pm-Mental breakdown!!! Started with a few pieces of Halloween candy and ended with Taco Bell! I know way out of the zone and I am paying for it. YUCK

Monday

WOD-Clean and Jerk 5-5-5-5-5. Started with 65bs and got up to 115. Really happy with my progress with my clean but overhead I am still struggling. My L shoulder is just not as strong or it actually hurts going overhead with a lot of weight. Not sure if I need to warm up longer with my shoulders or what. Towards the end it was getting better/looser but it did not feel good with the Jerk. Extra work was 2500M row-9:55 was my time. Got in 2miles of my extra running for the week, only 2 more to go!

5:15am-egg, nuts
7:30-3 eggs, nuts
10:30am-Egg beaters, spinach, little fetta cheese, 4 slices of tomato
2pm-Salad, grapes x 2, strawberries, 2 eggs
6:30pm-lean steak, a little mahi mahi, salad, strawberries, nuts
8:45pm-Strawberries, nuts, salmon

I went down to VeronaWalk today to take my old volunteer assistant out for b-fast. It was so nice to see everyone again. I miss my old residents.

Sunday

Did not want to get out of bed this morning. Debating on going for a run or just being lazy today. Finally at 9:30 I decided that I would feel much better after a run. Went about 3 miles, thought my calf muscles were going to cramp up. They are sooo stinkin' tight from the combination of the run on Friday and wearing heals at work yesterday. WOW.

10:30am-Chicken and lots of nuts
1pm-2 block salad with nuts
4pm-3 eggs, strawberries, celery and nuts
6pm-Out to carrabbas-1/2 cup of tomato basil soup, house salad, 1 slice of bread, shrimp and scallops with broccoli and cauliflower-Yummy!!
8:45pm-Grapes, apple, egg, a lot of peanut butter

Saturday-Off to work

Slept in this morning until 7:15 a.m. so nice! At work all day which stinks but I have Monday off so it works out!

8:30am-Chicken, peach, raspberries, nuts
12:00-Ground Turkey, 2 eggs, salad, nuts, apple
3pm-Raspberries, ground turkey, nuts
4:30-Celery, cauliflower, cheese square, apple and Pb
7pm-Chicken, Salad, nuts, cheese and tortilla chips, coolers light
9pm-Fruit Salad, nuts

Did pretty well today. Had a few cheats but much better than last weekend.

Fast Friday!

This mornings WOD was the 5k run. It's been a long time since I've clocked it in crossfit but I have been practicing my runs with Sarah. I had a PB today getting it done in 24:01. I am so happy with my performance as I have come a long way with running. Extra work was 50 overhead squats. Did 2 sets of 10 with the woman's bar, 3 sets of 10 with the regular, and 6 singles with plates. Focused on engaging all of my shoulder and back muscles, this seemed to help a great deal with my balance. I wanted to weigh in this am to see where I'm at. Still at 157lbs, darn it! For some reason I was good with that, I feel as though I have trimmed down even though the scale isn't my friend today.

5am-piece of a burger, nuts
8am-4 eggs, peaches, nuts
12:30pm-Salad, burger, nuts, peach yummy!
3:30pm-Peach, burger, nuts
6:30pm-Salad, celery with hummus, peach, ground turkey, mixed nuts
9pm-chicken, apple and PB-atleast 2 tablespoons-soo good!!

Thursday

WOD was AMRAP 15 minutes: 10 power Snatches @ 53lbs, 10 Burpees. 70 snatches and 64 burpees later I caught my breath. Form on the snatches felt better but I still want to focus on getting the bar a little closer to my body. Extra work was 10 TGU's on each side with a 16kilo Kettle bell. The body is banged up this week, not getting enough sleep at night is not helping the situation either.

5am-Salmon, nuts
7:45am-2 white peaches :)
9:30-4 eggs, peach, nuts
12:15pm- Salad, burger, veggies, peach, nuts
3:15pm-Chicken, peach, nuts
5:30pm-Salmon, veggies, salad, nuts, raspberries
8:30pm- 2 block snack of fruit salad, burger, nuts

Just trying to leave work and it's almost 8pm. Tired, and yes I am ready for the WEEKEND!!

Wednesday!

So I'm pretty sore all over. I've decided that I'm not working hard enough if nothings sore. I can't remember the last time I wasn't sore to tell you the truth...Gotta love Crossfit! WOD was 50 Double Unders, 400M Run, 100ft. Walking Lunges, 400M Run, 60 Wallball Shots 14lbs, 400M run, 100ft walking lunges, 400M run, 50 Double unders. Time was 16:16. Sarah smoked me on the double unders, nice work girl! I've got to get that extra jump out and I'll be right where I need to on those suckers. 10 TGU's on each side for extra work. 5 with the bar 5 w/o. The bar is a killer and very challenging.

5am-Salmon, nuts
7:30am-3 eggs, peach, raspberries, walnuts and pecans
12:30pm-Salad, salmon, peach, walnuts and pecans-
4pm-Salad, chicken, nuts
7:30-Chicken, salad, peach, apple, nuts
9pm-Chicken, peach, peanut butter

Employee birthday today pizza and cake. Showed up with my own and stayed in the zone! But I heard it for not trying the birthday cake. It's all good people I can stand up to peer pressure and am proud of myself for not caving.

Tuesday

Worked late last night and feeling it today. WOD was 750M row, 5 rounds of 12 deadlifts, 8 hang power cleans, 4 push jerks @ 83lbs. Right around 12:30 minutes. The power cleans got to me as I couldn't hold my grip. Still need to work on fast elbows, I tend to get lazy arms as I get tired. Ended up with a little extra work of 50 weighted lunges on each leg. I have been eating 4 eggs at B-fast lately and I like it. In my head I would rather be over in protein than fat...is that ok? hmmm I'll have to look into it.

5am-London Broil, almonds
7:30am-2 huge peaches probably 2.5, 4 eggs, walnuts
12:15p.m.-Peach, huge salad, walnuts, lean ground beef
4:30pm-Egg, cauliflower, walnuts
6:30pm-Chicken, salad, veggies, walnuts and pecans
9pm-Grapes, salmon, mixed nuts

I think I pulled a muscle in my R arm between my bicep-forearm area. Ouch. It was on the last set of cleans I dropped the bar b/c I couldn't hold on and bam that's when I must of pulled something in there. You never realize how much you use that muscle until it hurts.

Monday

Today kicked my butt! Angie 100 pull ups, 100 push ups, 100 GHD sit ups, 100 air squats. I almost had the Rxd but couldn't hold it together on the pull ups, had to resort to jumping. Although I feel as though they are getting better, YEAH! Walked a little 5k route with Sarah to measure a good track after class. Working late tonight so had some time to play in the morning.

5am-Chicken, nuts
8:30am-4 eggs, 2 peaches, nuts
12:30pm-Chicken, salad, apple, walnuts
4pm-Celery, chicken, walnuts and almonds
6pm-Lean ground beef patti, huge salad, 1/2 apple, walnuts and almonds
8:30pm-Chicken, a little steak, nuts, peach-Over on protein for sure

Saturday

Went for a walk with Liz this AM marked off the long running route. Need to figure it out but it was 23,500 feet!

8:45-London Broil slice, nuts
11am-Egg beaters, eggplant, red pepper, salsa, 1/2 apple, nuts

Ok so you know when I don't blog it's usually because I've fallen off the wagon and just don't want to post it. Yeah that's how I feel better about it. I've got to come clean and move on. Saturday and Sunday I had Ice cream and cookies. Not sure what came over me, but I got it in my head and then it was over. Sometimes I let words or other people interfere with my goals and I self destruct or become weak. I'm going to try to focus and reach my goal of a 600 at crossfit total. Little goals every month or so I hope will help me focus on the big picture.

Friday

WOD was back squats 3-3-3-3-3-3. I started with a few warm up sets and then started at 135lbs I got up to 195 today which was amazing for me. I feel as though I am not confident with my back squat so it is one of my weakest events. I still need to work on drive up out of the squat with the hips. My hip flexors are weak so it's tough to get that initial pop in the beginning for me. With that being said I have improved a great deal with my squats and was very happy with my performance today. Extra work was 2 mile run, 25 stability ball pass throughs and a few handstand push ups.

5am-Chicken and nuts
7:30am-Eggs, chicken, apple, almonds
10am-strawberries and grapes, nuts
12:30pm-Salad, 2 tomatoes with cheese sticks, 2 fruit sticks, 3 samples of different ck selections and a slice of ham. Strawberries and grapes with nuts for dessert
3pm-Strawberries, grapes and nuts
7-8:30-veggies with a little cheese, 1 tortilla chip, spinach and mushroom salad, lobster tail, 4 cubes of salmon, strawberry and banana slices, 1 rice crispy square, 1 brownie square, 1 bite of cheese cake with chocolate, 2 ultras

It was hard to stay in the zone today as I was in a meeting all day and had to go with the food that was provided. My husband surprised me with dinner at the melting pot which is my favorite restaurant. I was happy with staying in control and just taking samples of what I would normally eat a lot of. I still enjoyed a beautiful meal but didn't indulge in the goodies, NICE!

Thursday

Definitely feeling tired from the week as my legs felt heavy on the runs today. WOD was 400M run 30 KTE, 30 Mountain Climbers, 800M run, 30 sit ups GHD, 30 Mountain Climbers, 800M run, 30 hypers, 30 Mountain Climbers, 400M run. Under 17 min, not to shabby. Knees to Elbows slowed me down but I find myself not getting so frustrated with my weaknesses. I think b/c I have a plan and a goal I am in a good place going forward! Extra work-50 rack rows. So pumped I had 25 more KTE but since we had those on the WOD I can scratch that for the week, yeah.

5am-Chicken, nuts
7:30- eggs, apple, nuts
12:15-Salad with veggies, broccoli, fish, nuts
5pm-Pepper, tomatoes, fish, nuts, hummus
7pm-Salad, egg plant, collard greens, shrimp a little taco meat, nuts, grapes
9pm-Grapes, chicken, nuts

Wednesday!

Triple Mo day today. WOD-AMRAP 20 minutes- 200m run, 10 kbs 24kl, 10 pull ups. Tried to work on pull ups today and get my rhythm. Felt really good towards the end. Focused on kicking the feet out in front and really popping the hips. Still having trouble hanging on the bar but i'll get there. At least I feel as though it's getting better. Only completed 5 rounds but that's ok. Extra work today was 50 perfect push ups, 25 pass through with stability ball.

5am-Chicken, nuts
7:30am-Chicken, apple, nuts
12:00-1 block chicken
12:30-eggs, salad, veggies, extra veggies, nuts
3:30pm-Chicken, salad, nuts
7pm-Fish, a little chicken, broccoli, green beans, grapes, nuts
9pm-Chicken, nuts