Thursday, December 31, 2009

Done with Helen done with 2009!

It's New Year's Eve day!! So excited to kiss 2009 goodbye, although not looking forward to work tonight :( I've been super lazy all day and I'm having a hard time getting motivated to get ready! This morning joined Sarah at 6am for Helen. I was a little nervous since my pullups haven't been so wonderful. But Sarah convinced me to try the new bar. So I did and to my surprise I beat my old time by almost a minute! 3 rounds- 400m run, 21 kbs at 24k, 12 pull ups. 10:15 NICE! Thanks girl. Played a little on the rings and a few handstand holds before me called it a morning. Shout out to Jim for joining us and doing great on the WOD.

Nuts, salmon
Salmon, peppers, celery, broccoli, avocado
Salad, ground turkey, some veggies, avocado and a few nuts
nuts, veggies, coffee
Food at NYE party to much to list!

Wednesday, December 30, 2009

Wednesday

Looking forward to one more day and then a break! I'm sore!! This morning I did a short CFE wod on the rower and then the DWOD. 21 db snatches L/R arm, 200m run, 9 burpees, 15, 200m, 15, 9, 200m, 21. A little over 10 mins. Great working out with Sarah and stuntman. I miss having a crew to do the wod's!

Ground turkey, avocado, nuts, salad, celery
Nuts
Salmon, broccoli, mixed veggies, nut and an avocado
1/2 a hot dog

Tuesday, December 29, 2009

Tuesday and it's F'in Cold!

I think I brought the cold weather back home with me...yikes~ This morning I did some front squats 5 sets of 3. It's been a long time since I've done these and it showed. I noticed today big time that when I start to struggle I go forward on my squats. I'll need to practice front squats more often! Got up to 135 for a set of 3. Then bench 90% of 1 RM 5 sets of 2. 130lbs across the board. No misses..nice. Back tonight to catch a CFE wod with Sarah. Let's hope it warms up a bit :)

5am-Chicken, nuts
8am-Protein shake, pepper, nuts, lots of coffee to stay warm!!
12pm- Turkey Burger, pepper, salad, avocado, hot tea
Clean dinner
a couple of handfuls of peanuts

Monday, December 28, 2009

I'm back!

It's Monday and I'm back in Florida!! Tried to get up this morning and make it to the gym but decided I was tooo tired from all of the traveling and festivities. I only missed one full day worth of workouts so I was happy about that. Did pretty well on the diet until the last 3 days. But it was the Holidays so it's all good. It's back to the grind and I'm looking forward to the many changes that 2010 will bring. 2009 was just a hard year for a lot of people, so I'm not sad to see it go! I'll be at the gym tonight getting caught up.
WOD's-Deadlifts set a new 3 rep max-265bs! Then 7 rounds of 7-PC-thrusters, pull ups at 73lbs then 750 row. That sucked! Under 17. I was just happy to be finished! Tomorrow it's back to the morning routine so poor Sarah doesn't have to work out by herself anymore! What's up 6am???

Thursday, December 24, 2009

Christmas Eve!!

I can't believe it's Christmas Eve!! I'm heading to breakfast with my mom's side of the family. I always miss Christmas dinner with them b/c we are usually at Chad's Parents house. It's the back and forth game here in NY. Christmas Eve with my dad's family, Christmas morning with my parents, Christmas Day with Chad's. Run, Run, Run. However, I am thankful we are able to see both sides of the family when we come home! I've done a little snatch practice, cfe on the rower, squats, 21-15-9 of burpee dumbbell thrusters and pull ups. Gotta run..MERRY CHRISTMAS

Tuesday, December 22, 2009

Cold Weather Update!

So I'm back home and the weather is fabulously cold! Kind of nice change of pace though. I've been visiting with family and today is all about my friends so that'll be fun. WOD's have looked like this...Saturday-Lots of wallball shots and about 50 pull ups, Monday-Back squats, presses and CFE on the rower, Tuesday-OHS and 9min amrap of PC, KTE, Pull ups. 9 min AMRAPS are the best :) Crossfit Ithaca has been great, although I miss my peeps. I'm running late so I"ll catch up with everyone later! Keep up the good work guys!!

Friday, December 18, 2009

Friday Finally

I have decided that I am beat up! I have been running like gang busters since Thanksgiving and it caught up to me this week. Another ko ko day with me and my O lifts. When my head is cloudy my lift are CRAPPY. Split jerks- 115, 120, 120, 115, 115 x 2 each set. Run forest run-800m, 25 GHD, 25 KTE, run 1 mile, 25KTE, 25 GHDs, run 800m. I was feeling good until I turned around on my last 800 and thought someone had shot me in the side. I got a horrible cramp and had to walk. I go through phases with these side stitches. Haven't had one in a long time, but they suck and i had to finish at a not so stellar pace. Happy with my KTE though! We are just going to pretend that this week didn't happen at crossfit :)
I am so excited for the long break. I need to catch up on some sleep/rest and stop thinking about work. I'll have to figure out how to shut off my emails on my blackberry b/c I consistently check it.--what kind of vacation is that right?? I'll try to blog as much as I can, and if all goes according to plan I"ll be able to catch 6 wods while I am home. I'm gonna miss my CFFM crew but Merry Christmas guys. See you when I get back. By the way I talked to my dad this morning...he told me to bring home some warm cloths, it was 0 degrees this morning and there's snow!!!

Thursday, December 17, 2009

Wed/Thurs

So Wed was my day off but I entered in a bench contest at my "Shower Gym". I was able to put up 145lbs and get in a little more chest work while I was at it. Just found out this morning I won!! Yeah 6 months free of showers and yoga...you can't beat that. This morning I had a ramdom squat workout. Which ended up being a CFFB WOD. 7 rounds for time of 6 back squats at 135lbs, 8 broad jumps 6ft. Played around on the rings with Sarah and had some fun!

5am-Ground turkey, nuts
9am-Ground Turkey, nuts, veggies, COFFEE

Tuesday, December 15, 2009

Tough Time of year!

It's just a tough time of year right now to stay motivated. This is when many people fall of the wagon and don't come back to crossfit until after the New Year. It's a pain in the ass to stay strong during the holidays. It's just so much easier to eat cookies, lay on the couch, and be a bum (especially back home where it's cold, snowy and glumly outside). I on the other hand have no choice but to suck it up. I have goals and things I need to accomplish come judgement day- March 13. If I can just keep pluggin along, I'll get to where I need to be in 3 months. It's been a slow process this time around, seeing improvement. I am right on that edge, I'm about to turn the page and get over the hump I have been on...If I can only keep it together through the holidays. I'll just have to keep reminding myself of this post for the next few weeks. Only 4 days until I fly on the big bird all the way home. I'm super excited, snow here I come!!

5am-Some ground beef, nuts
8am-Protein shake, nuts
12pm-Ground beef, salad, nuts, peppers
7pm-Ground turkey, veggies mix up, avocado, peppers

Monday, December 14, 2009

Monday

The game went great, my nutrition did not. Had too many beers, cheese and other items not on the Paleo list. Felt out of it this am when I went to the gym. Power cleans sets of 3. 120, 125, 130-missed, 130, 130. My cleans were ulgy this morning. I could not find it. Went home and ran the block.

IF

Saturday, December 12, 2009

Saturday

Didn't go to bed until late b/c of the party. Up early to be at the gym at 8am. Nice to see B and Meriel this morning! Back squats 5 sets of 5 at 90%. 165 across the board. Bench 5 sets of 1. 130, 135,`140, 145 new PR, 150 missed. Day filled of running around. Watched Food inc. all I can say is WOW. Almost didn't do my CFE wod but decided to suck it up and run in the dark. Ran for 15 minutes. Food has been good all day. I need to focus tomorrow as I have the football game with my residents. Usually these days end in too much drinking and eating. But I am really going to try and keep it tight!!

Friday, December 11, 2009

Friday

Slept into today...So nice! Kids party last night went wonderful. Santa on the firetruck was a huge hit. Thanks Bonita Fire Dept! Worked a super long day and paid for it. I ate all day yesterday. Got into the salted peanuts, diet coke but stayed away from the candy :) IF today

Chicken, a little meatloaf, nuts, salad
Chili, veggies, nuts
Cheese, pepperoni, veggies, cashews, dip, a few beers-Holiday party

Thursday, December 10, 2009

Thursday

Up EARLY this morning! Dysfunktional with Doug this am. 1,000m row, 15,12,9 one arm thrusters with 25lb DB and Pull ups. 11:40. Super excited about my pull ups. I think i'm getting lighter :) Then a little Demo WOD and Mother of Pearl with Sarah. Let's just say my times were consistently slower than Sarah's :) I didn't time myself..probably should've. But somewhere down the line I've got to learn to push myself just as hard without the stop watch. I was just glad to complete it after this AM's WOD and the brutal beat down from yesterday. I'm good with it.

8am-Eggs, veggies, avocado and a few nuts-Thanks Sarah I needed that
12pm-Chili, cauliflower, nuts

They just posted my Sectional..Save the Date guys March 13,14-2010. I'm super pumped, this gives me 3 months to train for it!!!! http://games2010.crossfit.com/

Wednesday, December 9, 2009

Wednesday-TIRED ALREADY!

Slept like crappola. I have a lot on my mind right now and it's keeping me up at night! Snatches 5 sets of 3. I felt like I dialed my snatch in on Saturday. But as soon as I put weight on the bar, I forgot all that I learned. Back to the drawing board on these! Then Hansen WOD from Pearl Harbor day. That seriously was an ass kicker. The burpees sucked the life right out of me. 36:09.
Oh if you guys want some Grassfed beef let me know. I'm going to bring some in tomorrow!

IF today
Chili, cauliflower, salad with some serious veggies, nuts- I almost didn't make it today...totally starving!

Tuesday, December 8, 2009

Tuesday-Strength day!

It use to be that Monday's were always my strength day but now that my schedule has changed it could be any day of the week. This week it was this morning. Not feeling the 1rm on back squats as my hamstrings and hip flexors are sore as hell. So I did 90% of 1 RM 5 sets of 2 across the board. 195lbs. Still no joke, it was tough. Then onto Bench sets of 5. I had looked at my last cycle and only got up to 115lbs so I was thinking that was my 5 rep max. Upon further review I found 120lbs for a set of 5 a few months back, darn it. My sets looked like this....115, 120, 125, 120, 120bls x 5 no misses. WOW that is a huge improvement for me and a new PR. Awesome! It must have been the load up of fat and carbs last night :)

5am-Lobster, nuts
8am-Turkey meatloaf with a little ketchup, veggies, nuts
12pm-Lobster tail, salad, nuts
8pm-Yikes just eating dinner. Chili over cauliflower, nuts--Cauliflower did not cut it as I watched my husband scarf down rice and chili :(

Going to try and get in a CFE WOD at Estero park tonight after work. Thanks Jenn for the Garmin! Ok that sucked, but glad I did it. I have realized I need to do them every time they come up in CFE wods. Ran hills at Estero park. 3/4 mile 8:30, 3 min rest, 3/4 mile 8:30. I stopped the garmin at exactly 20min. I lost count my first round but the 2nd time around I think it was 13 hills.

Monday, December 7, 2009

December 7-Pearl Harbor Day


Remembering Pearl Habor. Today is my rest day so I will not be running the WOD with everyone. However I will make it up in honor of Pearl Harbor. Slept in until 6:45 a.m. whooo hooo. Body is starting to feel the loveliness from the past 3 days. However I think the hot tub is helping!!

IF
Turkey Meatloaf, butternut squash, pepper, nuts
Nuts
Turkey Meatloaf, salad, pepper, nuts

Thinking about some pb probably later with an apple. Yum yum.
Totally ate the apple and another 1/2 with Pb. Had a chocolate fix as well and had some sugar free jello pudding!!! It's all good.

Sunday, December 6, 2009

Saturday/Sunday

Saturday was our Olympic Lifting Clinic and it was awesome! Well worth every penny. I feel like I came away with a better understanding of the snatch and my cleans are getting there. I'm looking forward to trying a few of the exercises and improving my technique over the next few months. After the clinic I did the 400m walking lunges. THANK GOD Jenn stayed with me. That was not so much fun. 325 steps 15:31. Sunday CFE wod with the girls at lakes park. 10 100m sprints- Stayed between 16-17 sec. Not sure how accurate that was since I was timing myself but I know I gave it 100% every time so that's all that matters. Then to the gym to meet coach for my WOD. Latter with cleans and push ups. 10-9-8-7-6-5-4-3-2-1 cleans at 105lbs alternating 20-18-16-14-12-10-8-6-4-2 push ups. 16:07. So far I have ate pretty clean all weekend. No alcohol so that's good :) I found out I only have 3 months to train for the qualifier not 5 like I had hoped. It looks like the diet needs to be seriously dialed in starting today. I am game since that is what is going to make or break my chances. I'll see you all on Tuesday, since Monday is my rest day!!!!

Friday, December 4, 2009

Friday-For the Lumberjacks

Today's WOD was dedicated to the victims of Fort Hood on Friday, December 4th. Lumberjack 20- 20DL at 175lbs, 20 KBS @ 16, 20 OHS at 73lbs, 20 burpees, 20 pull ups, 20 box jumps, 20 squat cleans with 25-30dumbbells, run 400 m between each exercise. That was solid. Came back and did 3 rounds of squat failure. Started with 155lbs-15 reps, 125lbs-22reps, 95-40 reps. OUCH. See you guys are the OL clinic tomorrow morning!!

8am-Protein shake, nuts
12pm-Turkey burger, salad, nuts
4pm-Turkey burger, veggies, nuts-I was super hungry!

By the Way-Check out crossfit football's website today! www.crossfitfootball.com

Thursday, December 3, 2009

Thursday-Sleep is great

Sleeping in just 2.5 more hours during the week, makes a huge difference! I went to yogilates this morning to stretch it out a bit.

IF today
12pm-Chili, salad, nuts
3:30-eggs, broccoli, celery, peppers, nuts

Wednesday, December 2, 2009

Wednesday

Up with short sleep as I worked late last night..Yuck! CFE wod 12 min timed trial 1.37 miles. I know I can get 1.5 gosh darn it my running sucks right now. Then 400m run, 25 pull ups, 400m run, 50 curb push ups, 400m run, 75 sit ups, 400m run, 100 air squats, 400m run. 22:53. I am so looking forward to my rest day tomorrow...sleepin in!

8am-Eggs, veggies, avocado, lots of coffee
12pm- Chili, salad with avocado
Dinner at Ruby Tuesdays-Huge salad, chicken, broccoli, tomato

Tuesday, December 1, 2009

Tuesday

The Fun Begins!




























Wow it's been almost a week since i've blogged! Lots has happened since then...Thanksgiving was great. I stayed pretty paleo with a few slips for sure not zone measurements. Saturday was kayaking with the manatee and the famous Trolley ride. Lots of fun from what I remember! Sunday brought a awful hangover along with hangover foods and drinks. It's now Tuesday and I feel better but not as good as I could. I for sure got derailed for about 4 or 5 solid days but it's now time to be serious. The parents are gone, goals are due and I just started my new 3 on 1 off cycle. Lots of exciting changes in MK's world of crossfit. Here's what I'm going to achieve in 3 months. That's the time line I am using..not sure what it's suppose to be, so 3 months it is!!
March 1, 2010
1) 20 D/u's in a row
2) Handstand push ups-3 in a row to the floor
3) 5k in under 25 minutes
4) Power Clean my body weight
5) Squat 225 for 1 rm
6) Not have any out of control binges-alcohol or food-New Year's included! Cheats are ok.
7) Muscle up

WOD's since Friday-
Rankly Nasty-20 min AMRAP-1 complete cycle of the bear (7) at 65lbs, 15 burpees - 5 rounds, bear, 6 burpees
Back Squats sets of 5 go for new 5rm-165, 170, 175, 180 new pr, 175.
Shoulder Press sets of 1-80, 85, 90, 95, 100-new Pr
Deadlift-set a new 5 rm 1 try- Lots of warm up-245lbs for 5-New PR
Beatdown- 21-15-9-15-21 wbs, ring push ups, d/u's 2 out of the 3 I suck at! almost 18 min.

IF today-Still feeling thick from the weekend!
Chili, peppers, hummus, almonds

Wednesday, November 25, 2009

Wednesday-Almost Turkey Day!!

This am I ran the 9min timed trial. I attempted to use my IPod for the timer but that didn't go so well. I ended up running 1.25 miles not sure how long! Oh well such is life. Then I played with the 6am crew on all of their lifting this am. WOW. Shoulder press-got up to 95lbs, push press sets of 3 stayed at 95, Push jerks worked up to 115 for sets of 5. That's a long ass workout out and lots of reps. I'm sure my upper body will be feeling that one tomorrow. Shoulders will be tight. Lifted with Sarah this am...always a pleasure girl! I'm looking forward to sleeping in tomorrow and being a bum!!

5am-Chicken, nuts
8am-Chicken, mixed up veggies, nuts

Tuesday, November 24, 2009

Tuesday-The parents are in town

I haven't seen them yet but they are here! It's always nice to have family around the holidays! Today I had to make up my benches 5 sets of 5. 110,115 for the rest. Then it was cakewalk-800m run, 30kbs, 30 box jumps, 30 pull ups, row 1,000m, 30 pull ups, 30 box jumps, 30 kbs, run 800m. Holy crap that was no cake walk. That was serious crossfit on a Tuesday morning. Sub 27 so I'll take it!! Nice work Hip Kitty with right around 24 min!! It's the 6 week point for our little paleo challenge and it seems that everyone is feeling down about the first half. It's ok girls, we're all going to let it go and really try and focus on the next 6 weeks. This is the hardest time of year and if we hold ourselves accountable we'll be just fine come January 12. Not to say there isn't going to be cheats, but I'm going to try and keep them under control. I'm happy with the progress and If I can tighten it up I'll be right on track. A huge Thank you to Sarah for donating a massage to the pot....The challenge is for sure on now!! Everyone wants a free massage don't they???

5am-beef, nuts
8am-Turkey burger, strawberries, eggplant and some mixed veggies, nuts
12pm-Lunch at Johnny Malloys-Cobb salad, nuts
6-1/2 apple, cheese, carrots, nuts
7:30pm-Chicken, broccoli, salad, nuts

Monday, November 23, 2009

Chad's 30th Birthday!!

Hey guys Everyone is invited to our Holiday/Chad's no longer in his 20's party. It's this Saturday, November 28! Sorry about the last minute notice as I have been crazy busy lately. Anyway the festivities start at our house at 7:30 p.m. and then the trolley will pick us up for the PUB CRAWL. You all are more then welcome to come earlier as the boys will be watching football. We'll have tons of booze at the house but if there's something that you love bring it. The trolley allows drinks on board so remember a little cooler if you like to drink and ride! If you don't want to ride the trolley all night you can always take a cab back to our place at any point. Although, I highly recommend staying for the entire night. It's going to get nutty. We have plenty of space at the house if you need to crash--NO WORRIES!!! Won't you come and join us????? The more the merrier, bring a friend!

Monday-Already???

This morning I decided to do Back squats and hit the bench on Wed. 5 sets of 5 went like this- 165, 170, 175, 175, 175. I was feeling the 175. I might have been a little shallow on my last set of 5. When I get tired I don't trust myself to drive out of the bottom. Gotta stop that! Then the Chief at 100lbs. 20 rounds. Push ups got a little shady as I got tired. Getting better though. Shout out to hip kitty for upping the weight and still slammin' 20 rounds. Nice working out with you girl!! Love the energy. Back tonight to make up sit ups and grab a CFE wod

5am-some Turkey burger, nuts
8am-Turkey burger, eggplant, cauliflower, nuts
12pm-Spaghetti squash, chili, small salad, nuts
7pm-Jason's-Side of chicken, 2 eggs, salad, nuts

Death by 10m. 14 rounds and totally exhaustion. 100 ghd sit ups and I was out!!

Sunday, November 22, 2009

Sunday

Darn it! I thought I had PR'd on Nancy on Friday but looking at my stats I didn't :( I beat my last score but my PR is under 16 min. SHOOT! Looks like I really do need to get my running in order!!

Saturday, November 21, 2009

Friday/Saturday

Friday-Decided to do Nancy- 5 rounds-400m run, 15 OHS at 65lbs. My squats were much better, but I was struggling on the runs. I ended right around 16min which was a better then last time so I'll take it. Saturday CFE wod with Sarah we decided to run 1.5 miles for time. A little yoga and then off to the dog park with Liz and Jake. I'm pooped! My running has not been so steller. When I added it up, I ran like 8 miles this week which I haven't done in a while. Tossing in the CFE wod's has helped, so I'll keep focusing on that. Meals have been good. I just know I'm over on blocks. When I start my 3 on 1 off I'm going to really try and keep on eye on measurements!

Thursday, November 19, 2009

Thursday

WOD was CnJ 6 sets of 1. Set a new PR today at 140lbs! Hell yeah. I was seriously super excited about this pr. I have been working a lot on getting my shoulders stronger and it's finally working. YES! Then I did the Daily Wod at 110lbs. My times went like 3:56, 4:46, 5:56 about a min difference. Pull ups slowed me down but they are coming back. Shout out to Hip Kitty for killing it this am! Nice work girl.

Turned into a IF morning
2pm-Yikes! Just eating lunch, work is nutty. Pork loin, veggies, salad, nuts

Wednesday, November 18, 2009

Wednesday

Sometimes I get a bug in my butt to run long distances. When I am done I remember why I try and stay away from anything over 20mins!! J/K it was good for the soul. I ran a CFE WOD from last week. 40 min for distance 85% pace. I got exactly 4 miles. I'm not really sure how to pace myself at 85% I just wanted to run...I truly didn't care how far.....just for 40 min. straight. There is something to be said about mental strength when it comes to running long distances. I think I am going to try and toss those in my workouts again.

IF today :( It's one of those day where I am already hungry!!
Made it through the long IF today. Lunch was a huge salad, pepper/broccoli, nuts, ground turkey
3:30 or so-Meatloaf, cauliflower, zucchini/squash, nuts
Dinner was-A little Salmon, chicken, pork, beef-rib city a few ribs, cauliflower, peppers, guacamole
Trail mix

Tuesday, November 17, 2009

Tuesday!

Monday wods- Back squat/Bench sets of 10-Love sets of 10....Can't remember where I started with squats but it was 5lbs heavier, bench 95, 100, 100, 105, 105. CFE WOD with Sarah. 1 min on 3 min off 6 rounds. We covered about a mile-sprinting that is! Nice
Tuesday-WOD was deadlifts 5 sets of 3. Started with 225, 230, 235, 240, 245! Hakuna Matata 15 min AMRAP at 105lbs. 1 clean, 1 jerk, 2 cleans, 2 jerks, 3 cleans, 3 jerks, 10 box jumps. 7 rounds 1 clean n jerk. That was harder then it looked!! Jenn has been lifting with me the last 2 days, it's nice to have a workout partner again. She's super strong, now she's just gotta stay focused and soon she'll be kickin my butt! That was a lot of work in 2 days, non the less 13 hours. WTF it's only Tues. Long week ahead :)

5am-chicken, nuts
8am-chicken, veggies, avocado, left over squash/zucchini
12pm-Spaghetti squash with meat sauce, avocado
4pm-Salad with turkey sausage, nuts
7pm-Ground turkey, salad avocado, some veggies
8pm-Some ground turkey with ket & mus! Yum

Friday, November 13, 2009

Friday the 13th!!!

It's been a good Friday the 13th thus far! I PR'd on my Power Clean this morning at 145lbs. Nice. Didn't do so well on the DWOD but I am just going to let that go. Work was crazy as hell. Shopping in the morning for the big football game bus trip on Sunday and a huge fashion show at work. I just got done and I've been running all freakin' day. Can't wait to get home and have a beer, lord knows I need one!!

Thursday, November 12, 2009

Thursday-Shoulders are WREAKED

I think CFFM should take a picture like this. It so reminds me of my Volleyball days.

Today's wod was OHS 8 sets of 2. Started at 95, 100, 105, 110, 110, 115, 115, 115-No drops but came super close. If I can just get a good start position I am golden and don't come forward. I need to work on Jerking the bar up with my hands nice and wide. Winchester- 5 rounds for time. 90 sec b/t rounds. 30 walking lunges, 200m run, 30 KBS. Since the boys used the 45lbs bar I was thinking I could use the women's bar on the lunges. No such luck as J advised me to use the 45. So I gifted myself the 16k kettlebell for the swings! The runs and the swings were GREAT-no breakage. The lunges about crushed my shoulders after round 3. There was serious pain in the shoulders in rounds 4 & 5. I can not wait until all of the soreness hits, it's going to be grand :)

5am-Chicken, nuts
9-Salmon, red pepper, cauliflower, nuts
12pm-Chicken, salad, nuts
3pm-A little meatloaf, veggies, nuts

Wednesday, November 11, 2009

Veteran's Day-Wednesday 11/11


Happy Veteran's Day everyone. So in honor of Veterans day I was going to run a 5k. However the weather did not agree with me this morning. In the middle of my warm ups it started pouring down rain. CRAP! J suggested I do 100 burpees instead. Love to get me some burpees. Tried to stay 10 on the min every min but drifted after 5 rounds. Finished with 10:50 which I know is an improvement from last time...I'll have to dig out my numbers.

IF today
Ate good all day. However an apple with too much almond butter right before I went to bed was not the best choice in the world. I've got to keep that shit in check!

Tuesday, November 10, 2009

Tuesday

Totally feeling it from yesterday. I'm already tired and it's only Tuesday. WOD today was power snatches. 8x2-2 sets at 75lbs the rest at 80lbs. Yuck that's all I have to say. I've been wanting to do "No Slop" since I saw it posted so finally it was my turn. 4-100m sprints with 30sec. rest in between. 20 C&J at 95lbs, 4 more rounds of sprints. 10:03 so close to under 10 min!! So we were suppose to re-group this morning for the Paleo challenge but just Kary and I showed up at 6am. Shame Shame girls!! We both are doing well on the plan, having cheats but getting back track has been good. I must say I did have a 5 day stint where things were not good but I feel better this week. We have decided to meet up on Tuesday, November 24 at 6am at the gym for our 2nd round of pictures. So Melissa and Jenn you better be there to check in with us!! We also decided to extend it until January 12 to help get through the holidays and to really see more of a difference. The challenge is still on!

5am-Chicken, nuts
8am-Salmon, veggies, hummus, nuts
12pm-Spaghetti with meat sauce, small salad, nuts
slice of meatloaf, rest of my salad, nuts
8pm-Ground chicken with taco flavoring with cheese-ket & mus, slice of meatloaf, guacamole, some salad-
Lots of almond butter with almonds. -It got a little nutty but I couldn't get full last night....
Cheese and almond butter both do not agree with me but I love them both!

Went to yoga last night. The last 5 min of relaxation makes it all worth it. I needed that!

Monday, November 9, 2009

Monday

I just love this sign. I don't think Chad would ever say this to me, he knows what's up!

Up with great sleep this morning. I was feeling good no soreness, excited about singles! Started with Back Squats-190,195, 200, Thought it was 210 but it was 220-with 10 extra pounds on one side-missed, 210-missed, 210-yes. I totally f'ed up my mental game on the 220 screw up. Seriously it is all mental when it comes to heavy weight. My last rep at 210 was strong and clean. I wanted to go for 215 today, next time. Back tonight for heavy bench.
Made it back to the gym to heavy bench. 125, 130, 135, 140-New PR finally!, 145-almost but a miss. CFE WOD with Spaz & TOY-Tabata on the rower, 16 rounds. 1450 meters. Yeah that sucked.

5am-Salmon, nuts
8am-Salmon, veggies, nuts
12pm-Turkey chili, salad, nuts
7pm-Salad, spaghetti squash with meat sauce, nuts

Crossfit Spaghetti-
Cut squash in half bake for 40min on 375. Scrap out seeds and put the rest into a large bowl. It actually looks like pasta! Meat Sauce-1lb ground turkey, beef or pork, 18oz can of tomato sauce, 1 14oz can of diced tomatoes,2 T Italian seasoning, a little water, 1/2 cup red wine, 3-4 garlic cloves, 1/2 yellow onion, 1/2 cup mushrooms, fresh cracked pepper. Brown meat, add garlic and onions. Add the rest of the ingredients simmer. I added and deleted some of the items on the list to meet my taste buds. It really helps curve the craving for pasta. Especially when your husband eats it for dinner! I wish I could say I made this recipe up but I totally stole it from another crossfit blog. Enjoy!!

Saturday, November 7, 2009

Saturday

Hope the pose clinic went well! I got to work at 6:35a.m. this morning. Yuck! Garage sale/Free breakfast really went well. I think I had over 200 people in and out because I know I made 250 cups of coffee and that shit was gone! Anytime it's free food they'll come :) Stayed away from the goodies that costco provided although those muffins really were tempting. I am looking forward to my much need massage at 2pm. Oh yeah a hour and a half people, it's going to be grand! Have a great Saturday and maybe we'll see you tomorrow!

Friday, November 6, 2009

Friday-The day of WOD's!

Don't forget anyone who wants to come we are getting together and sharing some thanksgiving recipies and foods at my house on Sunday at 3pm. I know it's totally last minute but if you can make it great! Everyone is welcome.

This morning I had 2 PC on the min every min for 15 min. 120lbs-no misses. Although I do have a sweet bruise on my clavicle! Then Tabata gone wrong 1.0. Deads/push ups. Stuck with regular push up since I have been strugglin' with these.Helped out with Sarah on 101's. Dig it!
Decided to come back after my meeting for a CFE wod. Did the interval on the rower with Jen's help. Then ran with the CFE girls 5min on 2 1/2 min off, 6 min on, 3 min off, 7 min. on. Ran around 2.25 miles. I am beat that's for sure. Not really sure what I was thinking today other then sometimes I am crazy. I was trying to get everything in today so I could have 2 days of rest!!

Ate well today. At a meeting for lunch so it was out of my control but I did the best I could.

Thursday, November 5, 2009

Thursday

I had a GREAT night of sleep. Didn't wake up once until 3:45am to say to the clock just give me 1/2 hour more and it did :) It amazing how great you can feel with a good night of solid sleep. This morning I had Jerks 5 sets of 3. Started at 110, 115, 120, 120, 120. My 4th set at 120 was wobbly to say the least. I don't think I was splitting wide enough. Tough set but got through it and finished strong. I wanted to try and handle the truth this morning and that's what I did. 12 min AMRAP of 7 back squats at 125lbs and 10 burpees. 7 rounds and 1 squat. I will have to make up my weighted step ups tomorrow. My muscles were shot this morning.

4:30am-Shrimp, nuts
8am-Fish, avocado, veggies, hummus a few nuts
1pm-Turkey burger, a little fish, avocado, veggies with hummus

Wednesday, November 4, 2009

Wednesday-Slacker!

I've been slackin with the blog. Haven't been doing the best with the nutrition-last 2 days went to hell but today's a new day and I'm ready to roll. I am feeling better then when I started eating Paleo but I still have a long way to go. Often I wonder if I'll ever get there again. Then I remember that Rome wasn't built overnight. It'll happen, patience Michelle patience. Today I did tosh on the rower. 250, 500, 750 m 3 rounds rest 1:1 basically. Actually did the best on my last round. Probably because I could see the finish line.

IF today
12pm-Starving! Fish, salad, veggies, avocado, nuts
4pm-Same meal pretty much

Monday, November 2, 2009

Monday


This was me on Halloween with one of my cute little residents cleaning up after the party! Sorry Kary I couldn't find a good one of me as Snow White from the kids event, so you get the blonde Cleopatra! Blonde's have wayyyy more fun :)

Great weekend, not enough rest! Thanks everyone for bringing a dish and celebrating with us. I know the Baconator appreciated it. Ate too much but it was wonderful!! WOD today was back squats and bench-5 sets of 3. 170, 175, 180,185,190-3rd one was a little shallow. Bench 125 across the board. I am super happy with my squats but my bench sucks lately. I have taken out push ups on my warm up b/c it hurts my shoulder but I'm going to have to suck it up and bring them back. I am guessing that is what is making the difference?

5am-Fish, nuts
8:30am-Fish, apple, nuts

Saturday, October 31, 2009

Saturday

So up at 7:30 a.m. to do an endurance WOD with Sarah. Latter-1 min on 1 min off, 1 min on 50 off, down to 10, we did two runs at 10 sec off and then back up the latter. I might have added an extra min. to our running....Opps! Sarah ran a little over 2 miles and I was a few hundred meters behind that. I was planning on hitting Yoga at 11am and off to work from there. When I was driving home from the WOD, I realized I had to go get the fish for tomorrow from Jenn. I didn't get home until 10:30a.m. Screw yoga I was tired. Laid down until I had to go to work....great move on my part! Seriously I know my husband tells me it's in my head but I did not feel right until now...8:30p.m. Saturday evening! I'm at work and finally I don't feel so "out of it". The party is going great, my residents are nutty for Halloween...they really get into it. Only a few more hours here and then I get to sleep in! See you all tomorrow for the cookout, peace out.

Friday, October 30, 2009

Friday

So last night turned into a serious drink fest. I haven't been that hammered in a while and I guess it was much needed. Needless to say I did not get up at 4:15 this morning and make it to the gym. I'll sober up and get my ass there tonight!
WOW it seriously took me all day to start to feel better. I still wasn't right when I went to the gym but I figured it would help me sweat some of it out. WOD was PC sets of 3. 115, 120, 120, 125,125. Didn't miss any which was good. CFFB wod- 4 rounds of 100m sprint, 25 WB at 16lbs. 6:45 was my time and it sucked! Glad today is over.
Food was back on track with just one diet coke to get me through the day. Lesson learned this week: Never go out on Thursday nights and get hammered

Thursday, October 29, 2009

Thursday-It's almost Friday people!!

Feeling the grind this week. Cannot wait until happy hour friday. It might be a happy hour Thursday with the way this week has been. We'll see! WOD today was overhead squats 6x3. 80,85,90,95,100,105 for 8. I felt super strong for once with the OHS's!! All of the shoulder therapy must been working :) Then presses-75,75,75,80,80-Shoulders were shot and I had rope climbs next so I wasn't killing myself. Wod was AMRAP-15 minutes of 1 rope climb, 10 jumping rings. 12 rounds, and the rope scars to prove it!! Shout out to the kitty for setting a PR on Annie and to Abomb for tearing it up!

5am-Pork, nuts
9am-Sesame fish, porridge
12pm-Pork, salad, nuts some broccoli with hummus
4pm-Salad, nuts, ham
5:30-8:30-Tuna streak, 6 glasses of wine
10pm-breadsticks, pizza and lots of halloween candy-Oh My

Wednesday, October 28, 2009

Wednesday

I was planning on doing a CFE wod with Liz this am but I walked in and saw rowing so decided to do that. Sorry girl-I didn't know you couldn't row yet!! 750m, 3 rounds 2:1 rest. best time was 2:49.1 so something like that. I could not believe how sore my abs still are from Michael on Monday. WTF I could feel them with every stinkin' row as well as my poor hamies. I am going to have to stretch tonight if I want to walk tomorrow. Yikes.

IF today
12pm-Finally I was hungry! Beef soup, salad, nuts and some dark chocolate-Thanks Sarah!
3:30 p.m.-Turkey burger, eggplant, nuts and chocolate...This might be bad :)
745pm-Spaghetti squash with meat sauce, nuts
8:45-Apple with PB-it was real pb with SUGAR!!! Oh sooooo delish now if I just had some of that dark chocolate I would've been all set :)

Tuesday, October 27, 2009

Tuesday

Feeling the pain from yesterday already! My muscles are SORE!! WOD was snatches 6 sets of 3. Seriously I hate snatches :) 75, 80,80,80,80,80. Then AMRAP 12min. 65lbs push press-8, 20k KBS-16. 9 rounds, 2 presses. Nice work 6am and to the kitty for swingin' the 20k with me!!

5am-Pork, nuts
9am-turkey burger, porridge
12pm-Chili, broccoli, nuts
5pm-5 chicken wings, some nuts and veggies
7:30p.m.-Turkey burger, salad, nuts

Monday, October 26, 2009

Monday-Week 3

So I have realized that we are in week 3 of the Paleo challenge! So far so good. I am just so excited about December 12 I can hardly stand it. I finally am feeling good and my mind set and performance are dialed in. WOD today was Back Squat and Bench 5 sets of 5. Squat-160, 165, 170, 170, 175. Decided to run Michael from the main site so I wasn't in the way of the x-large 6am crew! Yeah team!! 3 Rounds of 800m run, 50 GHD Sit ups, 50 GHD Hypers. Holy crap that took me 24:15 to complete. Didn't have enough time to get my bench in so I'll be back tonight.

5am-Pork, nuts
8am-Sesame Fish, porridge
12pm-Paleo Spaghetti, avocado, nuts
4pm-pork, grapes
8pm-Chili, cut up veggies, nuts

Sunday, October 25, 2009

Sunday

Ahhh a day of rest. Not sure if it was b/c of Kate's sleep help or the full belly I but slept for 9 hours last night! Hell yeah. We didn't get together to cook today but I ended up doing it up. Made some chili, porridge, and a new Paleo Spaghetti-Simply delish-just ate some up for dinner. Yum Yum in the Tum Tum. Don't forget about B's going away party next Sunday ya'll! Bring a side dish or dessert and BYOB. 4-6-Cookout at my house! See you at the gym

Saturday, October 24, 2009

Saturday

Up this morning to run with Sarah and Kary. Ran with Sarah the 12 min timed trial. Almost got to the mile and half point but not quit. Caught Kary for her 3rd 1.5 mile run and came in just under 13 min. Went to yoga and now I am at worked and pooped!!! Thanks girls that was a great way to start off the weekend!

12pm-Beef soup, raspberries, strawberries, nuts
4pm-Chicken, cauliflower, grapes, nuts
Grapes
Chicken wings, a few beers, apple with pb
Banana with PB some more grapes and a few pretzels

I couldn't stop eating tonight! I think it was b/c I was surrounded by candy and didn't want to eat any!! And I.....DIDN"T. Big accomplishment for me :0

Friday-No time

So I had no time to post yesterday as I was running at work all day for my kids event! WOD was Grace-30 CnJ at 95lbs for time. 3:48 sweet! Food was good until I got home. 5 beers were added to the mix and I had to call it a cheat night for sure!

Thursday, October 22, 2009

Happy Thursday!

Got some solid sleep last night! WOD today was PC & J. I had nothing to go off of this morning in the way of PR's so I at least wanted to get 135lbs overhead. It's been a goal for a while. I found one time over a yr. ago I got 133lbs in a split jerk. So that's what I was shooting for. 115, 120, 125, 130, 135-PR, 140-miss. I was pretty close on the 140, cleaned it but my left arm just didn't lock out and I missed. Super happy with my progress on the overhead stuff. WOD was 5-4-3-2-1 deads @ 205 with 200m, 400m, 600m, 800m, 1,000m row in between. Yeah great idea MK, Not so much.

5am-Egg & nuts
8am-Ramped up porridge, salmon and some stew meat.
12pm-Taco lettuce wraps, Salad, nuts--Yum yum

So sometimes I really hate being an Activities Director. Right now I am surrounded by Halloween Candy for my kids event this weekend! So far I have been able to stay away but those PBcups keep calling my name. I've gotta stay strong atleast until Halloween. On which of course I have another Activity that night that involves being around lots of CANDY. AHHHH!

Wednesday, October 21, 2009

Wednesday

Must figure something out with sleep...I am in need of way more. WOD today was 21-hip, 400m run, 18 sit-ups, 400m run, 15 hip-400m run, 12 sit ups, 400m run, 9 hip, 400m run, 6 sit ups, 400m run, 3 hip, 400m run. A little over 17 min of running pleasure :) Shout out to the 6am crew who had a brutal WOD this morning.

IF and Coffee
12pm-Finally Lunch! Cod, broccoli/cauliflower, nuts, some celery/peppers
3:30pm-Beef stew, strawberries/blackberries, nuts
7pm-Taco Meat, salad, veggies, nuts
9pm-Strawberry/Blackberries smoothie with a little too much almond butter--So good!

Tuesday, October 20, 2009

Tuesday

Still tired from working late! Up at 4:15a.m. yuck. I'm getting use to it, but just the thought of 4:15 makes me tired! This morning was heavy deads-Sets of 3-220, 225, 230, 235, 240! Ran the regular WOD this morning with all of the boys at 6am. AMRAP of 3 HPC @ 115lbs, 100m sprint, 6 pull-ups. 9 rounds and 3 HPC. Nice work everyone!! Some ab work and stretching with Liz and I called it a morning. Gonna miss Sarah as she's out of town AGAIN!! Have a good trip sis, C U Thursday.

5am-Egg, nuts
8am-Ramped up Porridge, eggs, coffee and lots of it :)
12pm-Salmon, veggies , salad, nuts
6:30 p.m.-Tacos, small salad, nuts, some of the flank steak I made chad-yummy!
8-some butternut squash/carrots

Monday, October 19, 2009

Monday

I know what you mean Kary about walking away from the cookies. I had to bring the left overs into work!! So this morning I went down to the Naples affiliate to catch my work out. Back squat 4 sets of 10. 140, 145, 145, 150. Benches 4 sets of 10-95, 100, 100, 100. Add a endurance WOD 80% tempo 15 min. row.
7am-Chicken, apple, nuts
12pm-Chili, celery, a few pepper slices, nuts
4pm-Fish, raspberries, strawberries, nuts
7pm-Salmon, broccoli, cauliflower, nuts

Snackin' happy when I got home from work-carrots, almond butter, apple, cheese, ck---I was all over the place!

Sunday, October 18, 2009

The weekend

The weather was awesome! I just love bundling up like I was home in NY. Had a bunch of cheats this weekend but not out of control which is a big step! Some beers, wine, cheese, indulgence of almond butter with apples and some paleo cookies. Overall happy with it. Made some pretty sweet meals today with the girls. Sarah and Pauly stopped by to show their love and support. Wait till they try the cookies...they will love them :) For dinner I ate my paleo chili was with a little cheese on a small side salad. Yummmy. NO CFFM for me tomorrow as I have to work late. I'll be checking out the new Naples affiliate. Wish me luck. Hope the boys had fun at the CERT....
See you all on Tuesday.

Friday, October 16, 2009

Friday-What a crazy morning!

TGIF for sure. I finally got like 6 hours of sleep last night whooo hooo. Still not enough but it's better than usual. This morning the crew had FRAN which is an awesome WOD, love the energy. However, I could not stay focused on my shit. Holy crap. I was all over the place. I thought I was starting with 125 on the bar for PC. My first rep I was like shit that's heavy. But me being me I added 5 more pounds. Ok 130lbs sweet done that before. Went into it and missed. WTF! I decided to strip the weight down b/c It didn't feel smooth and really I was in shell shock. Well that's when I realized I had 140lbs on the bar! Yeah so my first heavy was 135lbs and then I went to 140. NO wonder I missed it. Went back down to 125 and climbed up from there. Still missing and being distracted. On my 9th rep (i'm only suppose to have 6) I finally cleared 140lb into a squat clean that wasn't pretty. But I stood with the weight and that's all that matters at the end of the day. WOD was 5 DL @185, 20 D/U's. Finished 17 seconds faster than last time. DONE! Shout out to the 5am crew ladies for pushing it with the weight and the 6am crew for doing awesome. Especially Sarah who just quit frankly blew it out of the water. NICE!

5am-chicken, 1/2 apple, nuts
8am-Salmon/chicken, fruit salad with almonds and Cinnamon
12pm-Hamburger, some veggies from my non-soup, nuts, grilled eggplant (so my soup spilled over in my car on the way to work all over my back seat. TGIF!!

Thursday, October 15, 2009

Thursday-Lack of sleep taking a toll!

I haven't been sleeping well at all this week and it totally caught up with me last night and this morning. I have a hard time dealing with life---so my husband tells me--when I don't get my sleep. It takes a few days but when it hits, it hits like a ton of brinks. Chad is the first one to spot this behavior and the first one to put me into my place. LOVE HIM :) This morning was OHS 8 sets of 2. 95, 100, 105, 110, 110, 110, 110, 115-New PR and no misses! Presses- 5 sets of 3. 75, 75, 75, 80,80,80, 80. As you can see I started too light so I crossed off my first 2 sets. I was all like yeah, new PR, presses went good...then it was 10 rounds of Cindy for time. I finished 2 minutes better than last time so I should've been all HELL YEAH great morning. But I was frustrated. My push ups sucked, and not where they should be at all. I place these "standards" upon myself everyday of my life and sometimes it's good-b/c I'm always wanting more and sometimes it's not-when I don't live up to them. I know we all do it some of us just more extreme then others. Silly....I need to start building myself up....not the other way around!!! I totally want Cindy again in about a month when this Paleo thing is running in high gear. That will be the true test. Can't wait to have my girl back tomorrow I miss her energy in the morning!!!

8am-Ramped up porridge, salmon
12pm-Beef soup, grilled mixed veggies, nuts
6pm-a little chicken, fruit, nuts
7pm-cheese, grouper, fruit salad, nuts
9pm-1/2 apple

Not sure where my blocks were at the end over in carbs i'm sure. Chad and I had dinner with my family who's in town until Sunday morning. Thank god I stopped and got a tasty dessert for them and picked up some fruit for me. I ended up making a huge fruit salad that I though I would eat for dessert but instead it went with dinner. They served pasta and fish but I was prepared!

Wednesday, October 14, 2009

Wednesday-With the promise

So I got up this morning pulled out my hand me down jeans from hip kitty (love them by the way!) and decided to make a promise. I promised my skinny jeans that in 2 months I would be dusting them off from the long summer and be wearing them at Christmas :) Watch out type A's I'm back and I'm in it to win it. I have big goals and my nutrition is not getting in the way anymore darn it! With that being said....We will be testing out Jim's famous donut burgers at Baconators going away party. I mean you are allowed to cheat once in a while on this plan right? So you all are invited..Save the Date: Sunday, November 1 cookout at MK's house 4-6p.m. Details to follow.
WOD today was CFE 8x200m sprints. Since I hate timing myself Liz and I alternated. So when I was resting liz was sprinting. Best time was 39.7 worst was 41.8 I think. I was right there every time which was awesome. Shout out to Liz for being back and kickin' butt this am. I know she can get back track with the 6am crew on her butt :) A little D/U practice. 10 attempts. Got a total of 95 d/u's. Not bad considering a few weeks ago I couldn't get off of 4 reps at a time. My left calf is tight again ever since I ran that 5k. The sprinting this morning didn't help. I'm going to have to watch that shit, as last year it was a hang up for me.

5am-Chicken, nuts
8am-Paleo pancake (delicious!) strawberries, Chicken
12pm- Beef/veggies soup, celery/peppers, nuts
4pm-1/2 a pancake, chicken, veggies
7pm-3 chicken wings, Fish, grilled eggplant, zucchini, squash, nuts, 2 diet cokes
8:30p.m.-Apple with Almond Butter---I didn't measure!

My grassfed people are famous! They made the paper check it out...
http://www.heraldtribune.com/article/20091014/ARTICLE/910141001

I was all excited about my nutrition in the morning and then the lack of sleep hit me last night and I became a wreck. Not as bad as usual though. Defiantly some cheats. But such is life.

Tuesday, October 13, 2009

Tuesday with the perfect porridge!

So people I think I've got the ticket with the porridge! Add cinnamon, applesauce and almonds. Delicious and it does kind of resemble oatmeal if you just close your eyes and imagine a warm gooey bowl of it :)
I haven't been sleeping well the last few nights. Up every few hours and this morning WIDE awake at 3:30 a.m. I think it's the diet! No j/k. It's my brain running on OT as it's season and my life is getting a little nutty. WOD today was power snatches 8x2. There wasn't a lot of power this morning at 75lbs across the board. So I decided to join the 6am crew for their WOD right after. I always pick the ridiculously hard days I swear!~ 20 amrap with my girl S and Gina B! 1,000m row, 20 SDHP at 85lbs, 10 burpees. 4 rounds and 10 SDLHP's later I was done. I really thought I was going to puke this morning. You know how you can taste it...oh yeah I was there for sure. Another 5 mins of that shit and I would have been a yackin'. 100 ghd sit ups that I owed from yesterday.

5am-Chicken, nuts 1-0-2
8am-New and improved porridge, salmon, nuts 4-2-10
12pm-Cod, cauliflower, celery sticks, a little pieces of red pepper, nuts 4-2-9
3:30pm-Power bomb chicken, veggies, nuts 1-1-2
7:30pm-Hamburger wrap, cauliflower, butternut squash, nuts

Monday, October 12, 2009

Monday

There's Jenn being such a good girl cooking her food for the week! I'm telling you, she's becoming quit the chef, I tasted some of her creations! Got up this morning way too early. I didn't get enough sleep. Now that's it's 2pm I can feel it, and just want the day to end. In at 5am to get some on my back squats. PR'd with a 210 failed at 215. Hey 5lbs is 5lbs!! Back tonight to finish up on my bench and maybe hit a little CFE wod while I'm at it.

5am-Chicken, nuts
8:30am-Salmon, Strawberries, raspberries, nuts
1:30pm-Ground Beef summer soup, a few peppers, nuts
7:30pm- Cod, salad, squash, nuts

Went back tonight. Bench totally ate me alive. Just last week I did reps at 135lbs today when I'm going for a PR I can't even get it up once! AHHHH. CFE Wod on the rower. 8x200 meters with 90 second rest. 41.3 was the best time I got. I am done for the day and whipped :)

Sunday, October 11, 2009

Sunday

Please Broad next time I want to make up a WOD just say NOOO. I am extremely sore today and not a happy camper. So my aunt and uncle are in town this week. They are staying on Sanibel but visiting us when they can. I haven't seen them in forever so its always great to catch up! Another great day of cooking with Jenn. I really do enjoy having a buddy!! Kary and Melissa popped in for a bit and we all decided to make a 2 month pack. I'm super excited about our Paleo challenge. I think it'll be good for all of us. I can't wait to see the results! Good luck girls!!

10am-Strawberries, raspberries, eggs, nuts
1:30pm-Side salad and 2 chicken wings at Ron Dao's with the family. Holy crap I haven't been in there in a while. I can't believe how many more TV's they have these days.
While we were cooking...
Piece of Paleo pancake-nice turn out kary!, some of my soup, a little grassfed burger, a little porridge, Jenn's turkey loin-came out great! that's about all of the taste testing
Paleo Pancake
Dinner was beautiful-Grassfed burger wrap-with some spices-new recipe-amazing, broccoli/cauliflower mix, red pepper, nuts

Saturday, October 10, 2009

Saturday

WOD was weighted step ups 4 sets of 8. 95, 100, 105, 110. AMRAP 20 min. of 250m row, 30 lunges, 50 sit ups, 70lbs farmer walk. 4 rounds in a little over 20 minutes.

11:15am or so-a taste test at costco-egg beaters with roasted red peppers
12:30pm-Eggs, strawberries, raspberries, almonds
4pm-Fish, salad, nuts
7pm-t-bone, a litte turkey burger, cauliflower, some raw veggies, almonds
2 beers

Friday, October 9, 2009

Friday

So I couldn't get up this morning. My body or shall I say all of the sugar in my body said NO. I must get to the gym tonight or else I'm in trouble!!

9am-Eggs, Nuts, Veggies, coffee
12pm-Summer soup, turkey burger, nuts
3:30 p.m.-The rest of my soup, nuts
8pm-Grassfed t-bone, grilled veggies, a little steamed broccoli and cauliflower, nuts

**By the way..How much is too much red meat in one week. I have been eating it everyday...maybe I should pull back a little?

WOW do I feel so much better now. It only took like 24 hours but I feel "clean" again. Thank god. Made it back to the gym at 6pm for some love.

WOD-Power Cleans 2 on the minutes for 15 min. at 115lbs. Then the real WOD with Kary. Max push Jerk at 95lbs, run 200m, rest one min. Totally spanked the first 3 rounds and then I died!! total of 54. Shout out to KB for going Rxd..nice work girl. At first I was disappointed with my score but J kept it real by reminding me of the "power" work I had just done 15 minutes before. I'm good with my score and happy with my Jerks. They felt smoother/cleaner. I felt like I was actually sitting down under the weight. Any improvement is an improvement!

Thursday, October 8, 2009

Thursday-BEEF INVENTORY:)



So I got the inventory done last night. What a pain in the butt. I had it all stuffed into my freezer and my neighbors so nice and neat. It's all good but here we go people:


Ground Beef-30 pks available $7lb
Stew Meat-4 pks $7lb
Roasts-sirloin,chuck,shoulder-$8lb
Cubed Steaks- $9lb
Sirloin Steak- $10lb

Not sure If I can convince Chad to part with the other steaks, but I'll let you know! I took this pricing right from the seller, because I had no idea on even where to start. I called wholefoods in Naples and they are $8lb for hamburger. So we are right in the ball park. I had to clear my freezer to fit all of the new meat in. There were 2 t-bones in there purchased from costco so I cooked those up on Tuesday along side my grassfed ones. The difference in flavor was amazing. Not to mention mine didn't have any fat in the meat just on the outside. We are trying to plan a little cookout for Brennon at the end of the month and you guys can all taste the burgers for yourself!

See you at the gym tonight!!-DIDN"T MAKE IT


IF today
Not a good day to IF. I should know better then try and do that when I'm tired from no sleep. So I had a breakdown today and my diet shamefully went like this...
starting at 11:30am
Granola and a Kit Kat
Side salad with a huge slice of pizza-pepperoni and sausage
2-Smiley face cookies
Honey wheat pretzels, some hard candies
wings, some french fries, 2 slices of pizza
Ice Cream-PB Cup Blizzard to be exact
Lots of Diet Coke throughout the entire day to stay awake. Oh and 2 beers with dinner.
This isn't even funny. I know it's horrible, but to be true to my peeps I had to blog it all. Totally a break down. One thing led to another, which led to another. A total roller coaster of ups and downs all day. This is how I use to eat and I don't know how my husband does it. I feel like shit and mentally I am a wreak!!

Wednesday, October 7, 2009

Got BEEF?Grassfed that is!

To all my crossfitters....I totally committed to WAY to much grassfed beef from a local butcher. This works out in your favor b/c now you can easily purchase grassfed ground beef, cubed steaks and a variety of other cuts right from your friend MK :) I'll go through my inventory and post what I have for sale. You will not believe the difference in flavor it's amazing!
WOD was-CFE with Liz. 100m sprints 10 rounds, 90 sec rest in between attempts. I ranged from 19.1 to 19.94. I was happy that I stayed at the same pace the entire time. I tried so hard to get off the 19 but it wasn't happening! Added some plank holds and D/U Practice. Shout out to my girl Sarah for killing the 5 rep max on bench this morning. Go girl!

8am-GRASSFED Steak-so yummy, cauliflower porridge
12pm-Sesame Mahi Mahi-thanks Kary, broccoli/cauliflower, nuts
4pm-Turkey Burger, nuts, celery
7pm-Hamburger, veggie mix up, almond butter
9pm-2 zone bars with extra almond butter --I mean extra almond butter

Monday, October 5, 2009

Monday!

So I just checked out my blog for the first time since last Thursday. Gosh I have been really bad about updating it. I am going to try and get back on everyday like I use to. I am super excited about my new nutrition plan! Jenn, Kary and I are all trying to get dialed in for the next few months and hope to see some big improvements at the gym. We got Jenn set up this weekend with groceries, and meals for the week. I am so excited for her transformation I can hardly stand it. She is going to do so good as I will be cheering her on the entire way!! GO GIRL! I am hoping that we can get together for at least the next few Sundays to cook together and get meals packed for the week. Everyone is invited to join in the zone/paleo cooking parties on Sunday afternoons! So I made a few cool recipes yesterday that I'll be enjoying all week! BTW-Kary I can't wait for your cookbook. I have some recipes to add in the mix!
WOD today-Back Squat-5 sets of 3. 165, 170,175, 180,185 Bench 5 sets of 3-120, 125, 130, 135-missed one, 135 missed 2. Coming back tonight for a CFE wod and my ab work with Sarah!


5am-fish, nuts
8am-eggs, cauliflower porridge-Cauliflower, coconut oil, almonds, vanilla, water, lots of Cinnamon-yummy-this will be my oatmeal substitute-not as good as warm yummy oatmeal but it'll do! , apple, a few added nuts
12pm-Summer squash soup, turkey burger, nuts

Thursday, October 1, 2009

Thursday

So this morning I decided to run a 5k. Not really sure what came over me...maybe a sense of get your ass in shape!! I sometimes get a little freaky like that. I know I am getting stronger on my program but I feel as though I need to do some extra cardio to get where I feel comfortable. I wasn't worried about my time, really I just wanted to run it without collapsing along side the road. Thank god Kate had her Ipod at the gym, I don't think I would've made it without it. I finished in a not so stellar time of 28:36. Happy to know I can run it without breaking, now I just have to concentrate on getting my time down. Added 100 GHD sit up and called it a morning. Driving to work a sudden wave of...what the hell were you thinking this morning came over me. I felt wiped from head to toe. Tomorrow is gonna suck.

5am-Chicken
8am-Chicken, eggplant, red pepper, nuts

Thursday, September 24, 2009

GOOD LUCK CFFM!

Just wanted to say good luck to everyone with FGB this weekend. I wish I could be there to enjoy this amazing event. Believe me guys it is amazing. You will feel so good when you are done! I can't wait to see all of the pictures!!!

Monday, September 21, 2009

Monday

Had a pretty horrible weekend with the diet! Drinks, bread and sugar were involved...yikes. Feeling it today. I set my alarm for 4:30 to get in early b/c I had to be at work at 7am. Didn't make it to the gym so I am going back after work. Yuck. I hope the 6am crew made it through the dreaded 15 min row. I've done it and it sucks!

Friday, September 18, 2009

TGIF!

So glad it's Friday. Decided to get up early with Chad and hit the gym. Power Cleans 6x1. Started with 120, 130, 135, 140, 145-missed, 145missed. It's a good day when you get PR after a week like this! I am so super happy that I cleared 140. I was so close on the 2nd attempt at 145, I ended up pulling it to my chest and actually hitting my chest (which I know is a miracle b/c I'm small up top) but it totally screwed me up. I had it, I had it, I had it! DARN IT. Then it was 185lbs deads for 5, 20 d/u's. Did I mention I am so glad it's Friday?

Try to IF today
12pm-Lots of chicken! salad, few pieces of fruit, nuts


Check out September 17 people I made the site!!
http://www.crossfit.com/cf-affiliates/

Thursday, September 17, 2009

Thursday

I think every muscle in my body is sore! This has been a hell of a week and today was no exception. Plus, I am just not fully recovered from last night! WOD was OHS 8x 2. 95,100,105,110-missed one, 110, 110, 110-missed one, 110 missed one. Shoulder press 5x5 75,75,75,75,80. 10 rounds of Cindy for time 16:47. You know you are in trouble with Cindy when on the 2nd round you are breaking up your push ups! Form sucked and I couldn't even get off the floor, shoulders spent! Shout out to the kitty for getting 110 for 3...YEAH girl

5am-Hamburger, nuts, a few celery sticks
9am-eggs, veggies, nuts
12pm-Hamburger, salad, peach, nuts
3pm-cheese, veggies, nuts
7pm-Hamburger, a few bites of steak-I hate chad :), peach, veggies with hummus, salad, nuts
9pm-Zone bar

I wish my husband ate like I. It's super hard make him these comfort food meals and not dive in myself. The steak wasn't bad tonight but this week its been mashed potatoes, corn, rolls, rice, mac and cheese, oreos. Gosh you name it. I do however allow myself to taste test which every good chef does right?:)

Wednesday, September 16, 2009

Wednesday

Got up early this morning to get in my snatches! Power snatch 8x2. I have decided I am an idiot with any lift off the floor. My rounds went like this 78,78,83,83,83,83-missed one, 83,83. From the hang position after all of that, I cleared 2 good ones in a row. WTF? Back for more tonight.

if
12pm-Eggs, little hamburger, salad, nuts, sliced veggies
3:30-Hamburger, veggies, nuts
7pm-Hamburger, salad, nuts,some chuck roast that I made for chad--soo good

15 min AMRAP-HPC at 100lbs, 6 ring pulls, 9 box jumps. 10 rounds, 1 hpc
Tabata interval 8 rounds on rower-739meters?

Tuesday, September 15, 2009

Tuesday

This past weekend was amazing! Sarah and I are now Level 1 Certified Crossfit Trainers! Watch out CFFM :) It was a blast, lots of great information and of course I was with my girl so it was even better. Took yesterday off as I was pretty spent. Today I am feeling better but not at 100% recovered.
WOD today was Squats sets of 1 and bench sets of 1. When I first started on this program I was super pumped on trying to set new PR's in both of these categories. However today I didn't get it in either :( Squats- 175, 185, 195, 205-missed, 205-YES! Bench- 130, 135, 140 missed 3 times. Darn it! I got both of my past PR's so I am back where I started I guess. Sarah reminded me that it was a long summer. Which she is totally right. I fell off the wagon the last few months so I am climbing my way back slowly. I know I can get the 140 on the bench, possibly even more on a good day. So I am looking forward to next time!

5am-turkey, peach, nuts
8am-eggs, veggies, nuts
12pm-Turkey burger, salad, nuts, peach

Wednesday, September 9, 2009

Wednesday

WOD today was Endurance. I went with the 5 min on, 2 1/2 min rest, 6 min on, 3 min rest, 7 min on. I went out in the dark so the first leg was more then 5 min more like 6 something but oh well. It was a good morning for a run! Ring plank holds 1:10, 1:00, 52 seconds-FYI those suck and D/u work which was less then stellar. I am hoping it was b/c I was spent, so I'm going to try those again tomorrow. I am feeling pretty sore from the last 2 days of heavy lifting. It better go away by the weekend or i'm in trouble!!

IF today!
12pm-Super Hungry that IF Sucked today. I think I drank enough coffee and chewed enough gum to kill a small child today! Chicken, salad, nuts
3:45pm-Paleo Kit

Tuesday, September 8, 2009

Tuesday

Doesn't feel like Tuesday! SWOD today was Deadlifts 5x5. Started at 185, 195, 205, 210, 220! I checked my old books and it looks like back in April my highest at sets of 5 was 215 so I was super excited about that! I would like to get back to or even break my PR which is 285lbs. It's been a while since I've even been close to that, so we'll see. WOD was 8 rounds of 100m run, 8 kbs at 20kl, 8 pull ups. 14:40. I still need to get a little higher on my pull ups, when I get tired I am just barely making it over the bar!

8am-2 white peaches (excellent!), chicken, nuts-2 cups of coffee
12pm-Chicken, nuts, salad, a few slices of pepper
3pm-Chicken, nuts, a few veggies
8pm-turkey burger, kelp noodle stire fry, a little cheese, peach
9pm-zone bar

I have been super hungry the last few days. Gosh darn it...I need to control that!

Monday, September 7, 2009

Labor Day Weekend!

Got up on Saturday and did some Yoga. Went to Ruby Tuesdays for lunch with the hubby and got a pedi while he was sucked into college football. Sunday cleaned around the house, did lots of laundry, tried to find some new kicks with no success and worked on my roadtrip scrapbook. I was able to get some much needed rest this weekend :) I didn't cheat with any chocolate but did over due it on the PB and apples this weekend. They are just sooo freakin' good and I hadn't had fruit all week, I think that's why!
Monday-Back squat 5 sets of 3. 160, 160, 165,170, 175. Bench 5 sets of 3 110, 115, 120, 125, 130 cleared 2 missed the third. I'm pretty excited about my bench, my PR is 135 so I am hoping to break it next day of 1's!!

if
12pm-Chicken, salad, veggies, nuts
Paleo Kit, peach, zone bar
kelp noodle stir fry with turkey burger
protein shake

I couldn't get full today!! Yikes super hungry all day again!

Friday, September 4, 2009

Friday

It's Friday and I am feeling the after math of a full week of crossfit and the new strength program. I am super drained. Today's work was PC sets of 3. 105, 115, 120, 120 missed the 3rd, 120. Not sure what the F i was doing this morning on my cleans. Thinking too much about my form I guess. It was ugly!! WOD was 5 rounds of 200m run, 3 dl at 185, 6 pull ups, 9 burpees. So glad I'm done with that.

IF today-
2 cups of coffee already!
12:00 p.m.-2 eggs, fish, all sorts of veggies with my salad, nuts
3:30pm-Fish, nuts, veggies
7pm-Turkey Burger, squash, zucchini, nuts

Thursday, September 3, 2009

Thursday

This is how you get out of the cliff dwellings, a skinny wooden latter and steep trails! Scary!!
This Mesa Verde National Park in CO. Native Americans actually moved their village off of the Mesa down into the cliffs. I've never seen anything like this, it was amazing!

Today was a lot of work! OHS 6 sets of 3. 75, 80,85,90,90,95. Push press 5 sets of 5. Stay right at 75lbs the entire time. WOD was AMRAP of 15 min. One rope climb, 10 jumping ring dips. I can not wait to be lighter, the rope climbs were for sure a challenge after all of the strength work. My shoulders are shot. Our 6am crew seemed to be MIA this morning. Sarah had to do the WOD all by herself and of course she killed it. But still where was everybody at??
5am-Fish, nuts
9am-Coffee, 4 eggs, veggies, nuts
1pm-Grilled ck with some flavoring, salad, grapes, nuts
4pm-Egg, veggies, nuts
7:30pm-Cheat meal as I had 5 chicken wings, chef salad with Ranch dressing, cheese and lots of other goodies!

Wednesday, September 2, 2009

Wednesday


Skipping through the land of the mushrooms! (goblin valley)

Working late tonight, so I decided to go back to bed! Caught up with the tail end of the 8am crew and worked out at 9 this morning. Practiced a few handstand holds, some d/u skill work and then onto the rower. I was feeling frisky this morning and decided I needed a good sweat. WOD was 3x 1500m. stayed with in 6 seconds on each row. I am crazy I know, and i'll be feeling it later. The quads are already sore from this week so this didn't help.
IF-didn't mean to but I figured I might as well
12:30pm-Eggs, a little bit of a turkey burger, salad, nuts
3:30- a little mahi mahi, protein shake, spinach
6:30pm-Turkey Burger, salad, nuts

Tuesday, September 1, 2009

Tuesday


Dead Horse Island at Sunrise

A little tired as I got up this morning. First WOD was snatches 6x3-I started out a little bullish and worked my way down for form reasons! 83, 78, 78,73,73,73. Still not getting the power I would like out of this lift. The knees are going back but I'm still jumping too early. 4 rounds for time of 30 wall ball shots, 500m row. I don't think the rowing last night helped as my quads are feeling spent this morning! Shout out to Sarah who PR'd this morning on her cleans! Way to go girl, you are strong!!
fish, nuts
coffee, eggs, veggies, nuts
Mahi Mahi, salad, veggies, nuts

Monday, August 31, 2009

Monday-Day 1

This is the amazing view on top of Mesa Arch
This is me having a moment and crawling off Mesa Arch
as my friends laugh and take a photo!

Today is the first day in my training schedule. Only 8 months to go! Coach has split it up into 2 sections, first 12 weeks we will be focusing on strength. Today was back squats and bench press. Back squat for 5's. 155, 155,155,155, 160. Bench 95, 100, 105, 105, 110. 3 negatives at 135lbs. I am super happy with my back squats as they are coming right along. I plan on meeting chad at the gym for my sit ups and a little cardio later tonight. It's going to be hard not working it out with the 6am crew, but this is something that I have committed my mind and body to, so I hope they understand. Coach has committed a great deal of time into a plan for the qualifier, so in return I have committed to a serious plan with my diet! I have decided to start bloggin my food intake as I need to really need to be accountable. No more dairy! I am going to start out with the 3-2-9 since that is where I had my most success. I will be trying the IF thing on a regular basis as well. So myself and S can be cranky on the same mornings from no food!! :) Love ya girl!

IF today
Coffee
Mahi Mahi, tomato, cucumber, red onion mix with lemon and evoo, nuts
eggs, veggies mix, nuts
Mahi Mahi, broccoli, cauliflower, a little tomato salad, nuts
Went to PF with chad for a little bit. 15 min on the rower and 100 sit ups



Friday, August 28, 2009

It's Friday again!


This was me at Canyonlands sorting my life out as the sun came up!





I know I've been bad skipping workouts, sleeping in, indulging in junk! It's time to get my mind and body straight and start training again for the qualifier! Yeah I am super excited to poor all of my energy into something positive again. I am looking forward to this new beginning and this new path in my life.

My last 3 workouts in 13 hours! Back Squats sets of 8-135, 140, 145, 145, 145-I added a set! I probably could have just gone at 145 all 4 sets but didn't know where I stood these days with them. Extra work was 5x5 shoulder presses. Stayed at 75. This morning more weights! Row 500m, 15 PC @100lbs, 30 KBS at 16k, 12 pc, 20 kbs, 9pc, 10 kbs, row 500m. So glad I stayed at 16k on the swings it was wonderful. Hip kitty and I killed it together today, nice work girl!

Friday, August 21, 2009

TGIF!

Here's me canyoneering for the first time!! Super sweet. Still not rested yet from the trip so I'm looking forward to the weekend. WOD today was 5 rounds of 12 snatches L&R with 35lb dumbbell, 12 box jumps, 12 pull ups. My hands were already tore due to 2 pull up workouts this week already. I could feel every pull up and it was not fun. The snatches didn't help the hands either! Extra work was snatch grip deadlifts at 115 on top of a 25lb plate 5x5. My body is sore and wore down for sure. Shout out to sarah for killing it this morning!