Squats

So I put squats for last because I really am not confident in my ability here. However, today I surprised myself:) I had got up to 175 x 5 and then a few weeks ago went back down again to work on my knees from caving in. So I really had no idea where I was with these suckers. I started at 185 and went up by 10 lbs. I cleared 225 lbs and was happy to end my week there, on a GREAT note. I must say, I am very happy with the progress I have made and I'm pretty sure part of it was...Loving my programming again:)
Next week I am thinking about resetting my weights and adjusting a few of my lifts. I still like the Texas Method as I think that really helps me build solid muscle and the 2 days of lifting, 2 days of CF really seemed to work for me. As far as competing again....in anything....... Hmmm...You never know, but I don't want to commit to anything as I have a my sights on a bigger picture:)
Good luck to all of our peeps that are running in the Veterans Day Race!!

Pretty happy overall!

So this week I am testing my lifts. I have had a rugged summer coming back from my surgery and vacation. I started a lifting program 9 weeks ago to get my strength back and I am happy to say it's BACK! Check it out...
Press-107 lbs
Clean-160 lbs
Bench 150 lbs
Deadlift-320 lbs!!

I still have squats tomorrow. But I don't expect any big number from those, as they are giving me trouble. But my lifts are back where they use to be so I am all smiles:)

TGIF

I'm tired!! Work is killing me and I am just trying to make it until Sunday. This morning was not very fun for me:) 20 min AMRAP of 10 burpees, 10 thrusters, 10 Toes to bar. I did KTE. Got 6 rds a 2 KTE. Working late tonight and up super early in the morning....YUCK. Wishing everyone a Happy Friday!!!

Thursday

So I have stayed light on my weights this week going 75-80% and it was all I wanted. Monday I was sore from the weekend, Tuesday I got wrecked by Barbara and then today everything felt heavy. I need to get some rest and recover, as I guess last weekend took a lot more out of me then I thought! I want to try and test my RM's next week and reset my weights for another cycle starting on the 15th. Not sure if I'll do the same program or what...But I did enjoy the 2 days of lifting, 2 days of crossfit so we'll see!

Halloween:)

It's been a while since I've blogged but work is just crazy! My schedule continues to be all over the place, I can't remember last time I made a 6am workout. Things are going well. The nutrition was doing pretty good until Halloween came around. Silly holiday anyway...But I'm trying to get back on track and keep it together through the holidays. Decided on Thursday to enter a Strongman competition in Estero. Why not right??? I actually had a blast and won the darn thing. It pays to be strong:) It was pretty fun I must admit. Maybe my new thing to try for a while...we'll see. I was actually thinking about cutting back my lifting and adding more running but who knows, one day at a time. I've got enough on my plate with work and trying to get some SLEEP!

Tuesday

Lots of people at the gym this morning!! WOW 5am was crazy. We did a 20 min amrap of 5 ,10, 15- Burpees, pull ups and air squats with a 1,000m row buy in. I subbed ring pull ups b/c my hands are still healing. Shout out to Elaina & Amber who ran the wod with me at 6am!!

Monday

Slept in late today with Chad. I made it to the gym for the CFE but nothing else. Decided to try it on the rower since I haven't done that in a while. Seriously my back muscles are still very sore from Eva on Friday. I don't see myself doing very well with my weights tonight, but I'm going to give it a shot.

Made it to the gym tonight but only got in my squats and cleans. I left out the presses because my lats are really very sore.

Beautiful Saturday

The weather was amazing today! Got up did my CFE of 3on/3off, 2on/2off, 1on/1off and back up. Met up with Jane and Kate for some yoga. It was great to see the two of them, Kate's new car is SWEET!! Then hooked up with Jenn for a bike ride. Spent the rest of the afternoon with Chad watching football and just relaxing. It was much needed, as my body is pretty sore from Eva. Tomorrow we are off to the Miami vs. Steelers game which should be a good time. Although it's always a longggg day with my residents. So happy is Chad is coming with me.
Monday is going to come way to fast so I'm sure I'll be sleeping in a bit. Enjoy the weekend, that's what we work so hard for :)

Friday with Eva

It's been a long time since I've done Eva...I don't even know what my old time was. All I can say is brutal. 5 rounds-800m run, 30 kbs @24k, 30 Pull ups. 48:01. My last round of pull ups took me over 5 mins to complete:( My hands were pretty wrecked and I was just TIRED! I tried to clean up my hands myself but it wasn't happening. I made coach cut all of the skin off of my right hand...It was a site. Just like the old days aye Kitty??? I don't see me doing anything with my hands for a few days, thank goodness I have the weekend to heal. Good job to everyone this morning..that sucked!!

I got it!

I got my deadlift at 280 x 5 this morning. At least that lift is still going in the right direction:) I reset my squat as I am still not feeling solid and smooth when I go up in weight. I am consistantly creeping with my bench 2 lbs a week and I'm at 124 x 5. I'm getting strong and maintaining the same body weight so that means I'm losing fat. YEAH, I love it when that happens! I have dropped wayyy of on my CFE's and extra work so I'll start adding that back in, here and there. It's almost Friday and I can't wait to get this week over...it's been taxing on my sleep. It was great having the old 6am crew together again...Sarah and Jim...my buddies in the morning:)

Tuesday

So I didn't make it at 6am but I can't wait to hear about Kitty's baby!! I was able to catch a 8am wod with the crew. Fight Gone bad style...except these are probably 5 of my worst events:) I love getting my butt spanked....5 stations-Rower, box jumps, push ups, d/u's, burpees. For a little extra, and for self reassurance after that crappy work out, Daniel and I did the Sledgehammer wod. I stinkin' love sledgehammers!! I'm sad I'm missing Yoga tonight due to my work schedule:( All of the snowbirds are back and my head is spinning!!

Monday-I got my happy back:)

I feel like my life is finally coming together again. It's been a hard struggle the last year and a half but I am seeing the light! So many ups and downs with personal stuggles..but I guess that is what life it all about. We are on a good path now and I am excited for the future. Saturday ran the 10k on Sanibel and made it in 1hr 1 min and 42 seconds. I didn't stop at all and kept a 10min pace. (my goal was just not to stop, next time we'll worry about the time:) I was pooped after but it felt great! Awesome to run in a race and of course with Diane, Sarina and Monica---Great Energy! Today was squat, press and clean. PR on my press at 91 lbs. Missed 2 out of 15 but I'll take it. Squats-I was all over the place this morning. We'll get them later in the week. Working late tonight so I'm not sure if I'll be in at 6am but I'll do my best. I miss my peeps:)

Friday

Tired today...almost over slept somehow made it to the gym by 6:05! Today's wod was 20 min AMRAP-run 400m-once then 10 burpees, 100ft walk lunges, 10 burpees, run 200m. 5 rds about killed me. I needed it though. We are going to try and run the 10k tomorrow, however I have a feeling it will be a run/walk. I've never run that far before!!! We'll see how it goes:)

Re-Cap!

NC was amazing!! The adventure race was soooo fun...Running, a high ropes course, rock climbing, white water rafting 2times:), kayaking and mountain biking. I haven't laughed that much is long time. Good times with great friends. Didn't make it to any crossfits on this trip instead hiked a mountain and got to see the leaves a changin' beautiful and worth it!! Back at the Gym today for some squats, bench and deads. I was able to pull 275x5 for my deadlifts. I am really excited. I must say I didn't feel as great as the 270 but I'll take it:) Work is crazy with all of my activities, but I like being busy that's for sure!!

Thursday

I've had an off week with my training times due to my work schedule. Season is starting again so we are all over the place these days! Made it this morning to train with the 6am crew. Squats, bench and deads. Set a new 5 rep max today on my deadlifts at 270! I'm super excited that my strength is back in that department. I am looking forward to our 1rm's, as mine on the deadlift is only 285 lbs. Looking to kill that:)Headed to North Carolina to visit my girlfriend this weekend. We have entered an Adventure Race which should be fun. I won't be back until next Wed. See you all then.

Monday-

This weekend Jenn and myself went to Crossfit Blaze to do Barbells for Boobs-Amazing Grace work out. It was a great event for such a good cause... the ta-ta's:) Didn't set a new PR but Jenn did..go girl! Today I was able to sleep in with no alarm clock to wake me. Wonderful! Hit the gym for some squats, presses, cleans. I am at 89lbs for 3 sets of 5 on the presses. Was able to hit 14 out of 15 attempts so I was excited for another new PR for a set of 5! Not sure If I'll be able to get in a workout tomorrow as I have a night football game in Miami with the residents. Maybe tomorrow off and on on Wednesday. We'll see how it goes.

Thursday

It's almost Friday and I have the weekend off! Yippie:) This morning I had Squats, bench and deads. It took me almost until the last set of squats to not feel pain every time I went down. My knees are killing me and my hips are tight. I need to do a better job of warming up before getting under the bar!! I'm getting old:) Hit my numbers and I'm super excited about my deads. I am back to my old PR for 5 reps so next week we should be setting a new one! Progress is happening and I like it.

Wednesday

Catching up with the blog! Saturday was FGB-Love that work out. I get so emotionally attached to that work out I can't even describe it. Probably b/c it makes you dig deep and push yourself like never before. It's like you are fighting for something more.... Freedom, the soldiers, it's always for something bigger then yourself. Anyhow reached my goal so it was a good day!! Monday and Tuesday I slept in and hit the gym at night. Didn't get squats in but was able to press and get my PC's in on Monday. Tuesday was 12 min on the min of 2 HC at 115. Then the CFE- on the min 8x100 4 min rest 4x100. This morning was 25 min tempo run. It was a beautiful morning to run. I kind was in that "mood" where I needed to be by myself anyway, so it was nice.

Thursday

Something about this week just makes me tired. Everyday this week It has been a struggle to get enough sleep, and to feel "rested". Maybe tomorrow...
Good day at the gym this am. 12 min AMRAP of 3 deadlifts at 185lbs, 7 burpees with hand release. 12 rds. The last few rounds I was just trying to keep it together! WOW, good one. Going to catch my yoga class again tonight, can't wait to become limber as Kate and Jane. Tomorrow Sarah and I are going to take it easy and just do some mobility wods. They are painful but worth it:) Have a good day guys!!!

Wednesday

Yesterday it felt good to sleep in, but I always end up kicking myself for not getting to the gym and screwing up my schedule! Props to Jenn for making it last night and killing the WOD. #1 girl-Way to go!! Got my lifts in today--Squat, bench and deads. I still need to loosen up my hips. I have decided that is why I come a tad forward out of the bottom on my squats! Otherwise I hit my numbers and all was good. Short day at work today...love that.

Tuesday and I am tired

Hit the sleep button this morning and decided I could use the 2 extra hours of sleep. I'm just going to do a little yoga tonight and call it a day. I'm tired. Tomorrow instead of a rest day I'll get in my lifts in...so I won't be sore for FGB on Saturday! Caught a CFE tabata work out last night with the girls. I love how Tabatas are so short and sweet. I felt like I hardly did anything.

Monday

I would think that I would have been all rested from this past weekend, but that was not the case :( I was up all night with horrible tummy achs. Good thing I was able to catch a cat nap after my workout this morning before heading to work. My work was squats, presses and cleans today. I am back up to were I left off on my presses. Next week I'll be going for my first new PR! Yeah!!

Friday

TGIF for sure! Since I worked both Sat/Sun last weekend I really haven't been able to "rest". Taking off early today to do just that. EXCITED:) This morning I did Tabata intervals of Sledge Hammer R, Burpees, Sledge Hammer L. The burpees seriously about killed me. I was struggling to keep my 6 for all 8 rounds. Ended up with 28 total points so that's good for a Friday! I haven't made it to yoga in a while so tomorrow it's on my TO DO list!! Shout out to Sarah with 95lb thruster this morning. Girl you definitely still got it:)

Thursday

This morning I had squat, bench and deads. I am starting to feel much more confident in my squats as they are becoming solid! WOW I didn't ever think I would say that. I went up today 10lbs in my deads from last week and got 255 x 5. Excited! I'm only 10 lbs from my PR. The strength is coming back and I'm feeling good about where I am at and my new programming. It's amazing what a few weeks of staying on track will do for your outlook on EVERYTHING:)

Wednesday

Yesterday I ended up getting to the gym after work. Usually I can talk myself out of it but last night I just really wanted to get the Anniversary WOD done. 150 burpees for time. Yuck. Goal was 15 min, got 16 flat. Pretty happy with that, thanks Jenn G:) This morning I did the 9rds- min on min off CFE and then some Mobility Stretching. I think I have my above the knee pain figured out. YEAH...now I just have to do the painful exercises that will make it better.

Tuesday

Chad came home in one piece yesterday yeah!! We decided to sleep in together this am so I didn't make it to the gym. Sorry team. I've got to get there tonight in honor of Jenn's 2 yr. anniversary 150 burpees for time. Love you Jenn..but I think you are now cut off from programming wods. Mini murph and now this..I think you are trying to kill me slowly. J/K thanks for making me do things I would never EVER want to do on my own!!

Monday-The hubby comes home:)

Chad flys in this afternoon...Yeah:) I miss him and does my doggy. Sounds like he had a great time at the game...probably a little too much fun, but he deserved it. I was draggin ass this morning and struggling with my weights! Welcome to Monday morning. Still was able to increase all of my lifts but my squats were not solid to say the least. No assistance work this morning as I am still really sore from Fran and Murph. I can't believe it's less then 2 weeks until FGB. Holy crap time is a flying!!

Saturday-Last Hero Wod

I figured I better jump into the mix this morning to remember our hero's and do a WOD for them. I decided on a mini Murph but still did the mile long runs in the beginning and end. It was tough, but like all workouts I made it though and felt great after it was over. Everyone did so great and Shannon and Lindsey went RX in under an hour. Props to them as I have only been able to do it once that way!! Go girls. I ended up missing yoga but was able to catch some breakfast which was awesome. TKS L&J! great workouts with great people gotta love CFFM.

Friday with Fran and a new PR what??

Bench Mark workouts...How my tummy turns. I always get butterflies right before I do a balls to the wall workout. This morning was no different. I haven't done Fran in a long time and I was pretty nervous that my pull ups would slow me down. My last time was 6:57 to be exact and this morning I PR'd with a 5:50!!! Can I get a Hell Yeah:) I haven't had a new PR in a long time so it felt good. I think Sarah wanted it just as much as I and that's what pulled me though. What a great counter, cheerleader and coach she is:) Can't wait until she pops that baby out and we can train together again...Oh the days! Love my Sarah.

Thursday

Day off from work...Yeah! Got up to cover the 7am class. Elaine and Suzi rocked it out..Great job girls. Started lifting by 8am. Called Jenn G to come in but she was sleeping and could be mad...we will soon find out!! Squat, bench and deads. Hit my numbers and left it at that. No assistance work today. I'm a little nervous about Fran tomorrow I'm not going to lie. My pull ups and thrusters have not been the best lately. On the good side... it'll be over before I know it. Fast and sweet...I love those kind of workouts. So Chad landed safe in NY. They are driving to the game on Friday so he gets much needed time with his family:) I already miss him!!

Wednesday

I was going to be an easy day of stretching...I slept in and got to the gym at 6:30 a.m. Somehow Brent shamed me into doing a scaled version of the DWOD. Coming from the man that just yesterday told me I needed to rest more. Well of course I excepted the challenge and away we went. 500m row, 25 burpees, 500m. It only took about 6 min and it actually was a good warm up for some mobility stretching. The hubby leaves today for his little Men's get away weekend with golf and football. Go Irish! I've got the house to myself and the remote control....what!! Not like I'll have a ton of time I've got to work Saturday night and on Sunday. I'm going to miss him though...it's just me and the dog!

Tuesday

So I didn't make the run last night. Got home from work, sarah and paul stopped by, took a nap with Chad and then it was storm city. I'm thinking that 2 CFE's a week is enough anyway. I'm not running in the race I am just trying to get my lungs back....no need to kill myself. Plus Brent keeps saying I don't rest enough. I know 70's big. I get it. More is not better. This morning was 20 min AMRAP of 7rds bear, 400m run. It took me the first 2 rounds just to get my joints moving and to full depth on my front squat. Man I am getting old. Looking forward to my rest day with Mobility Stretching:)

1/2 Cliff Bar
Chicken, peach, veggies with hummus, nuts, coffee

Labor Day--Off to work:)

It's a holiday...but not in my world! Got my lifting in and some chins but didn't have time to do my CFE this morning with the crew:( I'm going to have to convince Jenn to do it with me tonight...I would hate to talk myself out of it. Must run! I am committed to kicking the Pita chips and fudge pops this week. I'm going to hang onto the hummus for a few more days since I just love it so. I do have a paleo recipe for it though, hmmm now I just have to find it.

It's the weekend!

Got about 9 hours of sleep, which was amazing! It's been a long time coming:) Did my CFE this morning 20min TT. Tempo was not happening. I was dying just to complete it. It was great to see Kate and Jane..I miss those two. Headed off to yoga for some stretching and then back home. Chad is sooo excited that football is back on. He left work early to watch the Irish game. Men! Anyway I haven't been very dilligent with the paleo lifestyle. I'm getting there but I have been addicted to Pita chips, hummus, fudge pops, and cliff bars. I'm feeling better and I have been trying to wein off the crappy food slowly. This week I'm going to try and ditch the pita chips and fudge pops. I only have 3 weeks until FGB and I really want my 300+!!!

Thur/Friday

Lifting Thursday-Squats, Bench, Deads. Met up with some girls for a CFE 20 on 10 off- 16 rounds. Wow short and sweet. Decided to do FGB this am. It started off just being 2 rounds but I decided that I needed to push myself and test out 3. Under 300 :( But that's ok. I know what I need to do to reach my goal at the end of the month. I'm sure I'll be feeling it this weekend!! I am excited to have my first weekend off in a long time where I actually get to relax. Working on the Holiday but such is life. I mean yesterday I got paid to sail around and go shelling. I'll take it:)
Saw this on someone's Facebook page. I thought I would share, as I say part of this mantra before I lift...toooo cool!!

Fear Exists
Fear Pushes you to push harder
to become greater
to achieve more
so when fear is present...
Recognize it and then ATTACK IT...
My fear is FEARLESS.

I am stronger because the fear of failure is almost like settling for 2nd place...
I am WHAT I AM... I am STRENGTH, POWER, and INTENSITY

Mobility WOD day:)

So Wednesdays have become my day off but I have turned them into Mobility stretching days. This morning I did 3 WODs from the site. A little calf action, front of the hip and shoulders. God damn I am tight. These wod's will be good for me as I have never really been flexible, especially in my shoulders from all of that volleyball crap. I never stretched as I should have growing up and now I'm paying the piper.

Tuesday

Did the board this am. 21-18-15-12-9-6-3 SDHP, Push Jerks. A little over 8 mins. Silly me didn't realize it was push jerks not push presses until I got to the 15's. SWEETNESS. It's ok I got to work on my push presses for FGB:) Thought about doing another WOD and decided to head to yoga tonight instead. Sometimes I get a little froggy, but the kitty brings me back to reality:) I'm following the program and trying not to do too much at once. Plus I want my silly calf to heal by Thursday. So this is what Jenn, I and possibly Brent are going to be trying out for a little bit....
Monday-Squat, Press, Clean-Some chins, Tues-Conditioning/Daily WOD, Wed-Mobility WODS, Thurs-Squat, Bench, Dead-some chins, Friday-Conditioning/Daily WOD. Toss in 2 CFE's a week, add in a little Paleo and gosh darn it we've got a plan!! I want to get strong but not lose touch with my conditioning. I'm gonna try this for a month and see where it gets me....Wish us luck!!

Monday

I think I am done moving for a long time! At least I hope!! That was an entire month of packing and unpacking and I am seriously sick of it. We finished up the last few trips to the storage unit yesterday and I'm pooped from the weekend. It has been pretty stressful, I can tell my cortizol levels are through the roof. Time to settle in and get on the train to eating healthy!!
Started my new program today. Squat, press & clean with a few chins at the end. I still can feel myself come forward just a tad on my squats. I'm not sure why I drive forward instead of up. But I'm trying to fix that!!

It's Friday :)

I love to end Friday's on a good note at the gym. This morning was 30-25-20-15-10 of WBS @14 & KBS at 16k. Just over 8 min. I didn't break any of my reps up thanks to Hip Kitty cheering me on:) Miss that!! I'm happy with my progress on my conditioning, it's been a struggle but I am seeing the difference. This morning I did 100wbs & 100kbs in less time then I did Karen (150wbs) 2 weeks ago...So things are improving. Next week I'm going to start a different training program to incorporate more strength. I like to set new PR's :) Makes me feel good:)
Anyway good luck to all of the girls headed to the CERT this weekend. They are going to learn to much and I hope they get their Muscle ups!!! I'll be thinking of you guys...Good luck!!

Thursday

It's Thursday and I got to sleep in:) Pulling a late shift tonight...playing a little mini golf with my residents at 8pm. We are headed to the new course on 41 called Congo River. Looks super fun!! Had a chance to work out with the 8am crew this morning, nice change of pace. Back squats-Use your 5rm weight and get as many as possible. Well I don't know where I'm at with my weights (hate that) so I guessed and decided I would try 145lbs. I got a set of 20 and it felt like I just ran a marathon. My lunges were dying and my legs were tanked. It took me a while to recover, but I hopped on the rower for the timed 1k. 3:48. Getting there!!

Tuesday

Slept in our new rental house last night. Fantastic! Got to have an extra 20 minutes of sleep, b/c it's closer to the gym and I love the big fenced in backyard for Bailey. It's like a real home with no rules...simple life...this is what I have wanted:) Still have a lot of stuff in storage but we'll get that over time. Not worried!
This morning was bench 1 rm-Got up to 130lbs today. Not close to a PR but I was really happy to get that. My chest has become really weak!! 75 Burpees for time-6:41. Happy with that too!! Super proud of Jenn this morning for hanging with me and pushing right at the end. She's getting tough:)

Rain Rain go away!

It's a wet one out there today! Waited until 7am to hopefully miss the rain and get my lunges in. Held out until 7:30 and decided I had no choice but to the rain wod:( 2k for time. 7:58.3...A second faster then last time. Getting better still a few seconds off my PR. Got the direct tv hooked up this morning and for the first time I have DVR sweetness! Looking forward to playing around with that hook up. Great work shop on Saturday (70's) big. I love it how he drives home the point in every seminar about how messed up the media/fitness world is with body image. Makes me feel better:) I wish more people attended. The more you learn the better off you will be.
Total cheats this weekend. Alcohol, wings, Chinese, ice cream. It was a rough one. Back to the grind

Kate was right!

It's Friday and Kate was totally right! The key to death by 10 meters is not to go all out until you have to. I slowly jogged the first few rounds and was able to beat my old score! Thanks girl!! Then it was Death by thrusters. Seriously that sucked. My quads were already sore and on every rep I could feel myself coming onto my toes and not driving from my heels. I decided that I would like to walk tomorrow so 10 rds was enough, that was all I wanted!! So glad that is over, what a morning. Got the key to my new house "Take 2" so once again we will moving this weekend. There has got to be a calm after the storm...

Finally....

Finally I see the light:) This morning was heavy deads 1 rep max. I have not lifted heavy Deads since the middle of May, not to mention I got super weak after my surgery:( Last week I pulled a set of 5 at 230 so today I was shooting for 265-275 for one. Got up to 285lbs and was sooo happy. Finally I am progressing again!! I think I was even smiling today about my weights:) Did 4 hand stand holds between 1:15-1:36. Looking forward to 70's big...I heard we are hooking up the smoker! Nice!!

Wednesday

Didn't end up making to the gym on Monday but managed to get there Tuesday after work and this morning. The gym makes everything better:) Worked on some power cleans, a little mini cindy and then today snatches and more wall balls...Good god. My legs are never going to recover at this rate. Looks like I'll be stretching all day today. Nutrition has been fairly good. Had some chicken wings and a slice of pizza on Monday. I'm going to have to try that pizza fusion. Sounds yummy and a good alternative:)

Monday

The weekend went by so fast, as it usually does! Seriously my legs are still sore from Karen on Friday...is that normal?? Tyler was pretty rugged on Saturday, did what I could but it took me forever. The nutrition on the weekends is starting to kill me. I need to try and be a little more consensus of that. Sunday I drove to West Palm Beach to take my level 1 test. Passed...Yeah! Didn't get home until around 9pm. WTF. It's all good, I'm golden for 5 years in the crossfit world. Way too tired to get up this morning and Chad slept in with me...so that was a rare treat. Headed to the gym tonight after work.

It's Friday!!!

Yeah I am so excited it's Friday. I was dreading the WOD this am though. I think I sat up in bed 3 times debating on coming in...I know right...But I made the right decision:) Bench press-I'm weak here to begin with, but this morning it really showed:( Need to work on the chest muscles!! I'm sure it will help with my push ups as well.
"Karen" 150 WBS for time. OUCH. I remember how much this wod sucks like 2 days later. I'm sure my quads will be locked up by the end of the day. Fantastic, can't wait!

1/2 zone bar
1/2 cliff bar, fruit salad, chicken
Taco meat, salad, fruit, 1/2 cliff bar--Ate a little too much for lunch today but it was yummy! We had a little picnic lunch-Just the girls in the office.

Thursday

WOW am I tired. This week has been dragging and I can not wait until it's 5 o'clock on Friday! Our new home is fully furnished, which is great, but the mattress is killing me. Chad is going to have to make a trip to the storage and switch them out. I need my sleep:) Great energy at the gym last night. Lots of new faces and new PR's all over the board. Great job guys!!
This morning was 2k row for time. I was shooting for under 8min and I did just that! 7:59.8 WHOOT. Just by the skin on my teeth, that was close! Got my butt womped in the 7min of max push ups. It's all good. I struggle with push ups. Such a simple exercise, but really hard for me.

1/2 zone bar
chicken, apple, avocado
Can't remember all that I ate but it was pretty clean.
Sugar free fudge pop-I love these...I know one every night probably not the best. But they are such a good alternative to ice cream...which i love!

Wednesday

So on our CFFM site today there was a lovely picture of me from a year and a half ago. It was right before my first crossfit competition. SHITTTT. Is all I could say. I could not believe how cut I was. At that time, I was in the best Crossfit shape of my life. I was pulling doubles at the gym, doing yoga and eating clean. Training was my life and my focus...
Looking back I also remember how beat up I was, how I wasn't eating enough for my body to recover, how I was always getting injured, how I was never happy with the way I looked and how I lost touch with my happiness and my husband...
There is a balance to find in life and like many of us, I am still searching for it. Both with my fitness and my nutrition. I may not look the same as I once did, but I have been working on me, and I'm in a much better place mentally. The physical part will come...
Today was 5 rep max deadlifts. Love deads. My old PR was 265 x 5 but since it's been since the middle of May since I've deadlifted, I decided that my goal was 230. Got it. Yeah. 4 sets of 12 on the ring pull ups and we called it a day. Shout out to the 6am newbies who hit their goals and of course my girl Sarah who always tears it up!!

Zone bar
Hamburger with cheese, apple, avocado--It was a toss together b-fast:)
Salad with fish, nuts, avocado
Apple with PB-It was real pb Jiff:)
PB-Love my peanut butter
Chicken, salad, cheese, pita chips

Tuesday

My muscles are coming around and the soreness is getting more manageable, finally! This morning was a short WOD of 3 rounds of ground to overhead at 65lbs, 200yrd shuttle sprints. I thought about going heavier but then I decided against it. Maybe I should have pushed myself...hmmm
We ran a mile for recovery. I need to seriously start running again, my endurance stinks!! One thing at a time right? We'll get there. Thinking I might catch a little yoga tonight, I could use the stretching.

fish, some turkey, apple, veggies
Colorful salad, lunch meat, cheese, avocado
Pita chips with hummus
beef, veggies, pita chips, hummus
Sugar Free Fudge pop

The Weekend update

Does moving count as a WOD?? Well shoot it should. I'm pooped after a weekend end of packing and unpacking. It's amazing how much "stuff" you can collect. For some reason I have such a hard time tossing things away...Chad is the opposite. Good thing he was at work while I helped the movers:) Anyhow our new house is little and cute but I love it. It just feels more homey, and I am excited about this new chapter in our lives. Once I get settled, life will be good and less stressful. Had some cheats this weekend as we celebrated our 5 year anniversary. Melting pot and an entire bottle of wine for myself sets the stage:) I haven't laughed that hard with my husband in a long time...we needed it.
Back in it this morning! Snatches-Didn't feel very smooth this morning. I felt extremely slow and wasn't getting under the bar. Onto 8 min AMRAP of 10 KBS at 24kl, 10 hand release burpees. Love it!

1/2 zone bar
Fish, apple, nuts
Lunch with Stacy at Johnny Malloys-Cobb Salad with chicken-YUMMY
Snack attack-Diet coke, pita chips
Chicken, veggies and pita chips with hummus
Sugar free fudge pop
The pita chips were so good, I just couldn't put them away!!

Thursday-Patience

Some days are better then others, what are you going to do? After today's workout I have decided to take my frustrations (with life and my fitness) and turn them into my fuel. I expected pull ups, overhead squats, running, everything to feel and be like it use to. I forgot how much time I had once dedicated to getting there. Being in "shape" and staying in shape is not an easy task and it doesn't happen overnight. It's a lot of ups, downs, sweat, determination and patience. Where I am at is where I am at.....own it and move on. Sounds so simple doesn't it?
I have been struggling with this. I have decided to approach the wod's with a different attitude and just do the best I can and be happy with that. Shoot at least I am doing it while others sleep in or watching tv:) It might take longer then I had hoped but I'll get there. Thanks for the support 6am!

Turkey burger, 1/2 apple, nuts
Eggs, peach, nuts

Wednesday

Sometimes I look at the WOD and think...Is Jason trying to kill me??? I was dreading this workout from the moment I saw it on my phone last night. I was grumpy and Chad wanted to know why....6 rounds-400m 25 burpees. I am working on my mental toughness and this was a true test for me. It's getting better, I still have a long way to go, but it's getting better. Believing in yourself is the key to a healthy and happy life. When it was over I was happy and felt good. It's amazing what you can push your body to do. So glad I didn't get involved with chad's dinner last night of pizza and wings. Just one chicken wing for me and that was the end of it.
Eggs, peach, nuts
Ground turkey, veggies, hummus, nuts

Tuesday

The thrusters have hit my legs and we had back squats this morning! Yes I can hardly wait for tomorrow... Good to be back at the gym, really. I have missed it. More weight then last week on the back squats so that was good. Hypers, back extensions and a little run/walk. I am hoping to make it to yoga tonight. We'll see what the day brings.

Egg, peach, nuts
Egg white omelet with spinach, tomatoes, turkey and cheese side of fruit

Monday-Already??

So the weekend went by so fast! Missed the Hero WOD b/c I had to work but ended up at Lindsay's house for the CFFM party. Great party guys, I had wayyy to much fun. I went a little overboard with the alcohol and paid for it on Sunday. This is why MK doesn't drink liquor anymore:)
Back to the grind today. The RX weight for women usually is not to bad for me. However when it comes to thrusters that's a whole different story. I struggled big time this morning. But when it was over glad I decided to push myself on the weight. I need to get my strength back so I'm just trying to suck it up. Although I am thinking my legs are probably going to feel like they did last week. OUCH. This week starts the food log.....
Egg, nuts
eggs, peach, a few veggies with hummus, nuts, coffee
Salad , egg, ground turkey, peach
fish, veggies with hummus
This evening I was super hungry all night....not sure why?
Turkey burger, veggies, paleo crunch
Paleo crunch, sugar free fudge bar

Friday

The last day of the first week back:) Life is good, I made it. 3 PC on the min every min for 10 min. No drops so that was good, although 95lbs just didn't seem to be as light as it once was! Then 5 rds for time of 100ft lunges and 15 push ups with a hand release. My push ups suck ass. I can not hold a plank position and my muscles got tired quick. I missed a rep right at the end..sucky. Need to work on getting the core strong. PLANKS are in my future. My legs were starting to feel better but after all of those lunges tomorrow might not be so great. I've got a going away party tonight and then the Crossfit party tomorrow night. Darn the temptations. Such is life. I'm feeling much better all around though. Plus I've been sleeping like a champ. I can do this....

Thursday

Somehow I managed to get out of bed this morning. Chad my hubby who has been so motivated on getting up and going to the gym every morning decided to sleep in. How nice would it have been to stay in bed with him for another hour....ohhh the struggle I went through to get up. Not to mention every muscle is sore so really getting out of bed was really a struggle :) But I hit the alarm and said no sleeping in you've got to back on track. So I got up and glad I did. It was running which I seriously need to improve upon. 20 min amrap of 400m sprints rest 1:1. Jenn and I both got 6 runs in. I was super happy with that and called it a day. We will start tracking the food thing next week. I have been I will say Ok this week. I love seeing the girls and J Broad killing the 1 rm's. Doesn't it feel so good to be super strong???

Wednesday

Last night I decided to catch a yoga class, because well it's been a while. It was super hard, but I must say, I miss it. I slept like a rock last night:) Today we worked on Push Jerks and then a little 10 min AMRAP of deads, box jumps and KTE. I was scared that my quads wouldn't allow me to jump onto the box. Seriously. But somehow I got up there. They are still screamin' and I'm sure they will be this way for the rest of the week. It's nice to have such energy at the gym in the mornings. It's great to have support and encouragement while you are killing yourself in a workout.

Chicken, peppers, celery, almonds
Chef salad at Giovanni's

Tuesday-Can hardly walk!

It's been a ego crushing the last 2 days at the gym. Ok so I knew it was going to be a hard road back into crossfitting but this is CRAZY. I have hardly been doing the volume of work, and I can hardly walk. It's only the second day back holy shit!! My quads are so tight from LIGHT squats yesterday, it's like I have never used them before. AMAZING. But it goes to show you that crossfit works. So I have decided that if I can make this through this week without having a mental melt down, I can get through anything. But this journey that I am on is about me and my continued effort to be healthy and in shape. Not anybody else. I know deep down what I am capable of, I just have to get that belief back in my brain. I realize that it's going to be EXTREMELY hard to get back to the level I wish to train at, but I can do it. Only Hip Kitty knows the gamer that inside me:) Keep me in your thoughts as I get back on track people!!!

Wednesday

Feeling Helen today :( Back squats 3x5@175, Presses 3x5@83, Clean-Went with hangs today they felt better as I wasn't slammin my quads but still not good technique.

Turkey burger, apple slices
Hamburger/Turkey burger, broccoli

Tuesday

So yesterday was Back squats 3x5 @175, Bench 3x5@125 and deads 1 set of 5 at 245. I'm excited for Friday as the 245 felt great. I'm looking for a new PR :) Tuesday was Helen and I wasn't feeling it so much. 11:52 give or take with the 24k bell. Only what a minute and a half slower then my PR. CRAP. I know my running sucks. I'm heading back to the gym tonight for a CFE. I'll be needing to do more of these from now on. Food has been pretty clean the last 2 days. I've decided I need to cut out the protein bars and PB. Although today I already had some natural PB. I'll get there.

Friday

Miami Dolphins Draft Party

Couldn't really sleep last night my mind was tossing. I found out yesterday I'm competing in the Dirty South Regional. All of the thoughts on what I need to do over the next month came into play. I know deep down what I need to do to be ready, I've been there. Right now I feel like I am in a good place mentally so I am prepared for the intense workouts that are about to come my way. I have a good feeling about my transition over the next 4.5 weeks! Keep me in your thoughts people!!
Up with Chad at 3:30 and just decided to get up and go in a little early. Nice big crew this morning at 5am!
Back squats-3x5 @170lbs-Looking forward to getting my belt!
Presses-3x5 @80lbs
Cleans-AHHH 120x3x3, 115x3x2. I have fallen back into old habits with my cleans and I was over thinking it this morning. Not everyday can be great:)

Sprints with Smack-9-40yrd-1 back peddle @40yd.

Salmon, 1/2 apple
Turkey, eggs, veggies
Protein shake with straw/pb, salmon patty and a little turkey

Thursday

This mornings wod was Hammers L/R 12, 9 KBS @ 24k, 6 burpee pull ups. 15min AMRAP. I am a wussy when it comes to cardio these days. I was dying on the burpee pull ups. Got 5 rounds and was happy not to pass out. I really need to get my conditioning back! Thought about fasting today but at about 9:15am had a serious headache and thought...hmmm is it really worth it. I decided it wasn't.

Protein shake with strawberries and Pb-21g
Turkey, veggies with hummus-28g
Protein shake with strawberries and pb-21g
a few beer, 4 chicken wings, celery, blue cheese-at the draft party!
Ground turkey, some fish with cheese

Wednesday

Got up this morning thinking damn those sprints! My hamstrings were tight. I hate being tight trying to hit my numbers. I know it's mental but that's all I can think about..oh I'm tight this weight it gonna suck! Gotta block that shit out and get it done.
Squats 3x5 170lbs, Bench 3x5 @120, deads 1x5 at 240. I am almost back to my 5 rm's which is awesome. Once I get there I will focus more on my running!
Shout out to Sarah and Jim, I love having lifting buddies!!

Turkey, 1/2 apple-14g
Turkey, veggies, more coffee-28g
1/2 a protein bar- 15g
Pan seared tuna, salad, dressing- 28g-35g I don't know, but it was big and delicious!
Protein Bar- 30g
Salmon patty, a little fish, broccoli
Protein bar 30g

I remember why I hate running

The way I felt this morning is why. Holy crap. I haven't run in a while and I about died this am. Sarah on the other hand is a speed racer. I've got about 4 weeks now to start running again. I guess on Tues/Thur I'll have to start adding it in....YUCK.

Turkey, strawberries, some veggies 21g
1/4 protein bar-8g
Turkey, shake-strawberries/pb, some veggies-42g
Shake-strawberries/pb-21g
Ground turkey with cheese, broccoli
Protein bar 30g

It's time...

It's time to get back to blogging and keeping myself in check. I've let myself be free from the counting and measuring for a while now. I'm ready to come back and stay on track. Not be overly obsessive, but keep things in perspective for a while. I have figured out what makes me happy and I am trying to get back there. I have started Rip's program and I truly enjoy it. Not sure how long I'll be on it, but for now, this is where I need to be. Plus I get to eat a boat load of protein :) Who doesn't love that??
Squats 3x5@170lbs
Presses 3x5@ 78lbs
Cleans 5x3@ 120, 120, 120, 120, 125

Turkey, strawberries-14g
Eggs, protein shake with strawberries, PB-56g
Turkey, pepper, broccoli, grapes-21g
Protein Bar-20g
Ground Turkey with cheese, broccoli
Protein bar-30

So I have realized that I am eating a lot of protein..maybe too much these days!

Tuesday

If I could sleep like I did last night this would be a whole new dawn! I needed that for sure. This morning was 12 min AMRAP 500m row once then 3 PC at 105 and 5 clapping push ups. I have never done clapping push ups in a wod always scaled. They were ULGY but I did them and was happy to go RX :) 9 rounds, 1 push up.

Coffee, turkey burger, a little chicken, veggies with hummus, nuts

Home from the Sectional!

WOW what an emotional uplifting experience. I have never been so happy about my performances until this past weekend. I got out of this weekend exactly what I wanted and needed....happiness, fulfillment and most importantly my inner strength. It made crossfit FUN again. I realized why I do what I do. Crossfit is an outlet for me. I compete to push myself to another level, one that is hard to achieve unless you are in that environment. I told Paul this weekend...It is an amazing rush, there is not another high in the world like this. Even if you don't think you will qualify for the next level...Everyone should at least try it for the experience- nothing more nothing less. Thank you all so much for the love and support...I am not sure I would've made it to the sectional this year without it. A huge thank you to my coach's who helped me see the light! Looking forward to having ABOMB and Brent-(the words came out of his mouth.....I heard it first hand) compete in the sectional NEXT year! Go CFFM, get some!!

Monday

Thor- 10 PC and Jerk at 100lbs, 30 KTE-3 rounds. CnJ's were great KTE sucked :) It showed that I haven't done these in a while...man my poor forearms! Nice working out with the kitty again today. Looking forward to that more and more. My traps are still pretty darn tendor from Abomb's relentless work on them last night. I hold a lot of tension in those suckers!!

Turkey burger, veggies with some hummus, nuts, coffee

Thursday

Today I have my volunteer luncheon at work...Another test on the nutrition...GOD I can't wait for season to be over :) I feel like I can be strong until my sectional...Actually I have to be. No slips for one week...that's not to bad. This morning I did the the sledge hammer, burpee tabata wod. I really enjoy those sledge hammers I tell yeah. Each time I am getting better and better and the hammer is actually coming back up almost to my starting position.---that's the goal :) I truly enjoy non-traditional strength work outs. Looking forward to the new sand bag!!

Bfast-Fish, sweet potato, veggies, nuts
Lunch-All over the board-Roast beef, turkey off the sandwiches, veggies with hummus, fruit

Wednesday

On the Minute-I do enjoy these type workouts. I know exactly what I have to do in time alloted. 105lbs-3 PC, 5 burpees on the min for 10 min. Nice working out with Sarah this am! I'll be back tonight for a CFE with my buddy Jenn :)

Fish, 1/2 apple, veggies, nuts, coffee

The last few days of nutrition has been a challenge. I am not doing the best that I can and I know this. I am mentally stronger then I am acting right now. Things will change.

Friday!

Yes, rest is coming tomorrow :) This morning's WOD sucked after the week of wod's we've done!!
15 min AMRAP of 5 burpees, 10 pull ups, 15 box jumps. Didn't have the pleasure of doing this in December but had a chance to catch a WOD with Sarah. Looking forward to getting back on her schedule :) Headed to the Football Field by Paige field at 5pm if anyone is interested in some sprints!

A little fish, turkey burger, sweet potato, broccoli, nuts, coffee
Turkey burger, cauliflower, celery, cocoa nuts

Thursday

On the way to work I was listening to some old school home town music by Donna the Buffalo. Great quote that I should live by "The Raise and the fall are our own Creation". I think I will carry that around with me for a while :)
Anyhow today I did the strength WOD. Shoulder Press 5x1, Push press 3x5, Push Jerk 5x5. This progression is super long and draining. Up to 100lbs on the press, 105 on the push, and 115 on the jerks. Then row 2k. I was slower than last time 7:55. But I'm ok with that. I know on the 2k I've got to start pushing my pace at the 1/2 way mark. I am hoping and praying that this is one of the events for my sectional....cause I know I can do better :)

Nuts, fish
Fish, sweet potato, cauliflower, nuts
Turkey burger, cauliflower/broccoli, nuts-a few bites of the chicken salad at the luncheon I was hosting
Fruit salad
2 Turkey burgers, cauliflower/Broccoli a few nuts at the gym

I love coaching at the gym! Lots of great energy last night and everyone did awesome on that WOD. I was very impressed by all of the newbies pushing themselves on the weights!! Keep it up CFFM.

Wednesday

Slept in and had workout date with Kary :) We did the Du/burpee wod and then 20 min run. It was nice to do a good cardio push. Although working out after work is not my fav I had fun! The new garmin worked great! I'm super excited to start using it and understanding my pace.

Food was clean all day
Fish, protein shake, sweet potato, turkey burger celery, pepper, steak with some greens and nuts in there. Ohh a little to many cocoa almonds today! I found them at Publix...they are delicious. I don't feel very good right now..not sure what's up with my tummy but it feels crappy :(

Tuesday-The Garmin is Finally Here!

So I had ordered a forerunner back in Dec for x-mas and it never came. I had to file a complaint with ebay and blah blah blah I finally got my $ back. So I ordered another one and it came yesterday! I'm super pumped to start running and biking with it. I know today's my day off but....
Well we'll see if the weather holds and I can break it in tonight.

Omelet, butternut squash, broccoli/cauliflower, nuts
Fish-Veggies mix, nuts

Monday with Cindy

I haven't done Cindy in a long ass time and man I didn't miss her this morning! 5 pull ups, 10 push ups, 15 air squats-20 min AMRAP. 14 rounds 1 pull up. Again not a PR but it was closer than last time. I am still struggling to hold a tight push up. I'll be back at the gym tonight for maybe some rack jerks and other stuff.

IF today!
Fish, sweet potato's, broccoli/cauliflower mix, nuts
Pretty much the same meal
Pork, Butternut squash, broccoli/cauliflower/asparagus mix, nuts

Back at the gym for some rack jerks. Practicing on keeping the feet and hands wide so when I land I am ready to go into a OHS. Climbed a ladder to 135 lbs and then back down.

Saturday/Sunday

Work this morning which stinks. I didn't make it to the gym b/c I had to be at work at 9am. Thought I could squeeze it in but it was not happening. Ran the Edison 5k which was a lot of fun. I was dreading it all day long but happy when it was over. Ran pretty darn slow not close to a PR but I did it.
Food was clean all day
Sunday-At the gym for front squats sets of 3-105, 115, 125, 135, 145 then Hammer gone bad- 297 with 25 DB cleans. My hammers are getting better and faster :) Then I picked up the Jump Rope for shits and giggles and ended up getting 24 d/u's in a row. Those are coming along as well! Caught up with a old friend for a 10 mile bike ride down Linear Park. Man my new bike is fast as hell...I dig it.
Salad Bar, fish, steamed broccoli at Ruby Tuesday
Turkey burger with some veggies and nuts
Butternut squash, a little sweet potato, fish/chicken, broccoli/cauliflower mix, nuts

Friday

Slept in late this morning. Love it! Abomb did some fantastic work on my quads and my traps last night. Decided not to practice D/u's the am and just let my body heal. Good choice.
Started off my day with good meals finished with a cheat night. I know I gotta stop the cheat nights they are killin my mo joe. Pizza and wings, 1 beer, a few dots

Thursday

In my crazy brain I thought that this WOD I am going to list would be better on my quad than Kelly. Now that I think about....probably not :)
4 burpees
20 thrusters
20 SDLHP
20 Push Jerks
20 OHS
20 Front Squats
ON the top of every minute drop and do 4 burpees. Almost 10 min. Holy hell that sucked. I would get in a groove with my OHS and bam--burpees. I really struggled with those. My arms were a shakin'. I think I was at that station for almost 4 min. Ran 1.5 miles at a 80-85% pace. Shout out to S for killin Kellie RXD...Animal! I was going to eat my b-fast at the gym but I left my fish in the fridge! Crap

Sweet Potato at gym
Protein shake when I got to work
Chicken, Kelp noodle stir fry, nuts
a few chips with guacamole, diet coke, 5 pieces of chocolate
cheese off of a piece of pizza, breadstick with sauce, more cheese off pizza
Hamburger, a little roast, banana & Apple with AB
Apple with AB
More AB

I know my meals sucked today. I was stuck at a function this afternoon and totally caved. At least it wasn't overboard. Well maybe it was on the AB but it was the end of the jar.

Wednesday-One goal down!

Yeah it's Wednesday! Up super early with Chad this morning like 3:30 a.m. I know it was crazy. I couldn't fall back asleep. OHS today 90% of 1 RM. Darn that new PR of 130lbs. That put me at 115 ATB 5 sets of 2. I was getting better as the set went on, until the last one! That was my sloppiest. I couldn't lock it in and messed up my breathing. Then I did a CFE on the Rower with Brent. 30 on, 30 off, 10 rounds 1610m I think. Anyway we had a little contest and he won so I owed 75 D/u's. But I finally got 20 in a row!! Super excited...It's the little things in life :) So glad S was there to celebrate with me!!!

If today
The IF sucked as I was hungry since like 8am. Made it though...
Shrimp, lobster, broccoli, cauliflower, nuts
Protein Shake
Apple with Almond Butter
A little more almond butter :)
Little mix of a lot of different proteins-Hamburger, roast, fish, a little chicken...I was all over the place, broccoli, cauliflower, nuts
Protein shake

God I ate a lot today. I couldn't get satisfied this evening!!

Tuesday

Some lifting days are better then others :) Not today however! Speed squats 3 reps, 10 sets 30 sec rest between sets. 140lbs. Not really sure how explosive they were, coach didn't seem to think they were explosive at all....I agreed:) Bench 5x5 my PR is 125 but I wasn't anywhere close to that today. Practiced du's with Sarah. Back later for a CFE.

eggs
fish, sweet potato, strawberries, nuts
fish, broccoli, asparagus, nuts
Protein shake
Some chicken and roast before dinner~
A little lobster, shrimp, broccoli, cauliflower

Went back to the gym. I have irritated my quad after the initial rip last Friday. It was the squats this am that did me in! Anyhow I decided to do the FBWOD from yesterday. 200m sprint, 5 HPC at 115lbs, 4 rounds, 1 min. rest b/t rounds. 7:47. Yepper I'll be icing my leg tonight!!

Monday

I feel soooo refreshed is unbelievable. See what a weekend off and much needed sleep with do! WOW. No workout today and I am off. Could this day get any better?

Turkey burger, strawberries, broccoli, nuts
Fish, broccoli, asparagus, avocado
Protein shake
Kelp noodle stir fry, turkey burger, some fish, marinara sause, nuts

So my day did get better! I ended up getting a used road bike from one of my residents. I can't wait to ride..anyone up for a CFE? Went to the gym tonight to practice my DU's. One of my attempts I got 17 in a row. One of my goals for 2010 is 20 du's in a row...I was sooo close! I am liking buddy lee more and more each day.

Happy Heart Day!!

It's Valentine's Day!! Not that Chad and I go all out for this holiday but we do enjoy a feast at home...seafood style! Before we get to that...At the gym this am to try Annie. Again hit or miss with the Du's but it's always good to practice. Coach got the day off so Smack and I held down the fort for all of the CF'ers. Easy task today as I was the only one that actually did a WOD :) Although Jenn did get a AMRAP while she was there...go girl! Received a fantastic massage from Abomb, need to spoil myself more with those. This afternoon Kary and I decided to tackle 2 paleo recipes. Shepard's Pie and Kale Chips..They both came out great! I'll send J the recipe's to post. Then dinner with the hubby love it :) Great weekend of no work and much need rest.

IF
Kale Chips, veggies, nuts
Shepard's Pie with mustard
Lobster, shrimp, sweet potato, broccoli, avocado--STUFFED!!
1.4 apples AB--so good

Thank god for Smack!

I got home last night a little before midnight from work and was exhausted. I had talked myself out of working out first thing b/c now i didn't have to work and could SLEEP in...ahhh. As I got ready for bed I started to feel guilty b/c I had made a date with Smack on the FBWOD. I decided to suck it up and not let him down. So glad I did! The gym always makes things better. FBWOD- 3 rounds- 15 thrusters, 15 sledgehammers on each side, 15 burpees, 15 du's. DU practice, 100 weighted sit ups.
eggs, nuts
fish, salad, a little cauliflower, avocado

It's Friday!

and I'm tired! I have lifted back squats, bench, deads, power snatch and cleans in 3 days...dang! I am hoping to have some running and body weight stuff tomorrow!! That's what I get for having Monday and Tuesday off :) Today was PC on the min ever min for 15- 2 reps at 125lbs with the boys. Then "Glutes" at 40lbs. 7 round 12 lunges.

IF
Lunch at home!- eggs, fish, salad, cut up veggies, avocado
Protein shake, nuts

Thursday

This morning I had deadlifts. Set new 5 rm. Failed at 250. Coach said I wasn't using my legs enough and I felt it. Way harder then usual. Onto snatches. I felt as though I finally found my jumping posting in the snatch at the CERT, but then this am I was having a hard time again. At least now I know what it feels like to hit a good rep. I can tell the difference that's for sure. I guess for me it's finding my starting position and really focusing on pushing my knees back!

egg nuts
Turkey Burger and a bit, avocado, veggies
Fish, a little turkey burger, broccoli, asparagus, avocado, nuts
fish, nuts, peppers, celery

Wednesday-New day

So after my 2 days of hiding, I have finally crawled out of the dark hole I feel down! I ate clean all day and night and made it to the gym. Tonight was back squats set a new 5 rep max. Somehow I did...190lbs. Benches not so much got up to 130lbs for reps of 1. I feel so much better and wish I had gone to the gym yesterday. I have only 1 month to stay on track so it's do or die!!

Tuesday

So Monday was no good. I came into a rotten mood at work from being overly tired and it being season. I admit I was nasty!!! I can laugh about it this morning as I am in a much better mood but yesterday I was no good to the world. This is what happens when I over extend myself! I crashed and burned big time :) Such is life. Day started off nice and clean-burger, salad, nuts, protein shake, nuts, nuts, nuts, chinese food, ice cream and a brownie with fudge. It was wonderful while I was eating it and horrible about a 1/2 hour after. I feel swollen today, i'm sure it's all of the sugar and well ice cream. But todays a new day and I must get to the gym tonight after work!!!

Burger, veggies, nuts
Crash...
Diet cokes, toasted crackers-lost count, granola bar, snickers almond bar, peanut butter crackers
Sugar Cookie, some potato chips,
2 slices of pizza, wings, soda
2 brownies with fudge

Lessons learned this week:
**Get your sleep-Everything stems from me not getting enough rest
Don't try to cut you carbs so much
Don't try to IF the next day after a crash
Call Jenn when you start to crash :)
Get your ass to the gym no matter what-Don't talk yourself out of it. The sooner you get back to the gym the faster you'll get on track
Just because you blow one meal doesn't mean the entire day is a wash

Enough said...Move on

Sunday-The evening of Cheats :)

Love it. Finished up my CERT in Melbourne! The second day was Front Squat and the fabulous Clean n Jerk. I don't have the best form on the clean...I am a ripper from the floor (I'm working on it !) Coach B called me out in front of the entire class and I had to demo the squat clean. R U Kiddin me? I was so nervous. However, I nailed it...just a minor adjustment on receiving the bar before I go into the squat. I was amazed..and I finally was patient with my first pull. I have come a long way in 2 days of massive repetition.
So the cheats began with the Superbowl party at Sarah's- Vodka, coco covered almonds, into a few chicken wings, chocolate pudding, baked Doritos and a diet coke at home. I was loving every minute of it and didn't feel guilty! I worked hard this weekend and my body was screaming for food so I fed it and enjoyed! I have decided I have enough issues with food if I want something I am going to eat it and love it. Besides it's about a lifestyle and doing this for a life time not for only 2 months! There's my rant more power to the people that don't cheat....You rock!

Day 1 of CERT down!

WOW I am so amazed at all I have learned in the first day. We spent the entire day on the snatch! I know I am going to be sore from holding the positions and all of the burpees. I actually got to graduate from the PVC pipe to the women's bar today..yeah! But that's it for weights, just practice, practice, practice. A girl in my group is from Rochester, NY! That is 2 hours from where I am from back home...small world. We headed out to the beach this morning for the shuttle launch and it was a no go :( Clouds rolled in at 2am..darn it. Food has been clean. Dinner last night was surf and turf..simply fabulous. I should be able to make it to the big Super Bowl party as we are getting out early today around 3pm if all goes well. I'm excited for the clean n Jerk. Congrats to the boys on the total....awesome guys.

Thursday

I have not been able to sleep worth a shit lately. I am out of mag that might be part of it...but it sucks. I don't feel like I am recovering well either. This am 1.5 miles in 12:20. I was trying for under 12. The first mile I felt like I was running like the wind...but when I got back not so much. I need a garmin...or a running buddy!!! Then I tried benching that wasn't happening either. YUCK!

Protein Shake
Fish, veggies, nuts

Hump Day!

It's Wednesday and I'm pretty sore :) I don't even have any extra lifting this week WTF. WOD today was 15 min AMRAP-250m Row, 7L/R Dumbbell single are snatch at 30lbs, 10 box jumps. Almost 6 rounds short by a few box jumps! Off to work which was a ding darling tram tour and lunch at the green flash. I decided against going to the office at all today and just went home and relaxed :) Went to the gym tonight to train a new client. Watch out people...I'm calling it now he's going to be a power house!! Super strong--can't wait to see how he does after the 101's. Food was good, I did the best I could at the restaurant.
Salmon, fruit, slices of tomato, fish, veggies, nuts, turkey burger, 2 eggs, salad, pepper, avocado and some more nuts.

AHHHH the benefits of a hot tub...I feel so much better!

Day 2

Up this morning to catch a WOD with the 6am crew. I am backing off on the strength this week and just doing regular workouts and CFE's. AHHH what a treat! 5 rounds for time and reps. 400m run, pull ups, match pull ups with burpees. I was a little nervous on the pull ups/burpee ratio. I was afraid that I wouldn't be able to hit my numbers on the last rounds so I paced it out. I think I could've done better :( 52 pullups 18:44.
Back to the gym for a rower CFE-6 rounds of 500m row with 3 min recovery. Time were between 1:50-1:52. Great energy this evening at the gym! Good work guys!!
Food was nice and clean today :) Turkey burgers, fish, veggies, spinach, nuts

Day 1

Yuck I feel like crap today! The pro-bowl was awesome in deed and of course the beer ,burgers and goodies were wonderful last night but not so great today. I didn't get to bed until around 4am and I've got to make it to the gym tonight b/c I didn't get out of bed until 11am today. Almost done with work and then off to catch a wod. Food has been clean today-fish, veggies, nuts.
Went to the gym and did the football wod. Seriously I felt like crap and felt sick after the wod. 15 min AMRAP 5 overhead, 10 push ups, 15 GHD back extentions. 7 rounds, 5 overheads. Came home and ate and decided that I felt seriously ill b/c I didn't eat enough before the wod. I feel just fine after eating and wish I felt like this all day :)

Avitar is the Bomb!

We finally got to see avitar on the IMAX at Gulf coast and it was awesome :) I would highly recommend seeing it in 3D before it leaves. Looking forward to the Pro-Bowl tonight. C U guys at the gym!

No more Cortisol!

I have been on an emotional roller coaster and I am finally climbing off. I am letting go of all of the stresses in my life and starting fresh. I had been doing good all day with my nutrition and then indulge in apples and NPB or AB at night. I've been getting into the sweets as well and all of that garbage needs to stop. I cleaned out the pantry and cleared off my old self. (that's right I need my own shelf in the pantry b/c my husband does not eat what I eat). I am ready to start the Paleo Challenge. Tomorrow is going to be a challenge as we are headed to the pro-bowl and that tends to be an entire of day of cheats. I'll do the best I can, but I don't want to feel like crap on the first day of the challenge! I made up a WOD from this week today 12 min AMRAP of 8 pp, 16kbs at 20k. Almost got my goal of 10 rounds but fell short by 9 kbs. I'm off to the pool for a little swim, c yeah!

Friday!

A huge thank you to Sarah for bringing home the beef last night! I hope you all enjoy it...I heard it's better than last batch :) Up with Crappy Rappy Sleep!! This morning decided to do a CFE wasn't on the schedule but since I skipped my gymnastic practice yesterday I decided to do a little extra. 5-4-3-2-1 runs. 2 miles covered! Then it was 100ft walking lunges, 21 pull ups, 21 GHD sit ups, 100wl, 18 pull, 18 sit, 100 wl, 15, 15, 100wl 12,12, 100wl, 9, 9 100wl 6,6. I have decided that my soreness in the chest was not helped what so ever by doing more pull ups. Frankly it was probably one of the worst things for me to do today. I couldn't get my full kip b/c I couldn't open my chest enough to get the power I usually do. In the end it was worth the discomfort b/c I got to do another WOD with my girl :)

piece of burger, nuts
4 eggs, avocado, nuts and broccoli
Salad, fish, veggies, nuts

Thursday-Beef a coming!

It's almost Friday! However, this week that means nothing to me b/c I have to work both Saturday and Sunday :( Sarah is so wonderful to all of us at CFFM that she will be picking up our Grassfed beef this afternoon and bringing to the gym for everyone. She is so giving isn't she...this is just one of the MANY reasons why we love our Sarah :) This morning I decided to hold back on the lifting. The chest is still a little swollen and I had jerks...I think it was a smart choice. Instead of went heavier on the wod. Narsty- 15 min AMRAP of 3 HPC at 95lbs, 250 row. 10 rounds. I just tried to hold the same pace the entire wod and I ended up fairing pretty darn well. 1/2 way I was at 5 rounds and coach said ...YOU BETTER MATCH WHAT YOU JUST DID. I was like DAMN. But it worked out and I finished the last row right on the button. Thank god...I would've been pissed if I didn't make it by only a few meters. It was great working out with the team this am, I love the energy!!

IF today
Out to lunch with the staff-grilled chicken over a huge salad
Huge dinner since I only got 2 meals today...Burger with cheese, broccoli, peppers, 1/2 a hot dog--i know but it was delicious right off the grill, avocado, nuts

CFE swim with Jenn. I actually did my first swimming wod!! YEAH. 10-50 meter sprints--Yes Sarah was right that would equal 500m :) Now that I know I can make the distance for the "sprint" I feel more comfortable with my swimming abilities.

Wednesday

This morning I did 100 walking lunges 4 sets of 25 using 25lbs DB, 30lbs DB for the rest. WOD was REALLY? Really? perfect name for a ridiculous WOD. 400m run, 25 KBS at 20k, 25 Burpees-5 rounds. WTF. 29:25. Seriously I had sweat all over and snot coming out of my nose that's how bad this was. Really it was just the burpees that sucked but still!! I have decided I hate any WOD over 3 rounds :).

Protein shake, greens, nuts, coffee
Fish, salad, some veggies, nut

Tuesday-Super Sore

Swim lesson #2 went really well. I'm glad to see I have fellow crossfitters to struggle with:) Jenn is an awesome teacher as she helped me, Sarah and J with our technique. Swimming is tough but it's a damn good workout and I'm more then willing to get my upper body stronger. When I got home from the pool I was out of control hungry. You know when you have those days where nothing satisfies your hunger? Well that was me last night. So out the window on 12 blocks yesterday. I couldn't figure out why and then when I was going to bed I looked at my pill pack. I'm PMSing! That always gets me, I swear. There usually is one day where I am ko ko hungry and yesterday was it for me. Today my chest is so sore it feels swollen. Can that happen? Shoot I could barely move my right arm to put my dress on this morning. I should've scheduled myself a massage and now I have no time for one. CRAP!

Monday

Thanks for the Love guys! I am pretty sore all over today but tomorrow is rest...YES! Decided to do the CFFB WOD today. 6 rounds- 3 HPC at 115, 3 shuttle runs 5-10-5 rest 45 sec between rounds. 40 secs on all out efforts was right up my alley this morning. (that's about how long it took me for each round). Meeting Jenn tonight for Swim lesson number 2. Kind of excited about the swimming thing. Right now I am like a tad pole struggling in the water and some day I would love to be a shark like Jenn. Get em' girl!
*Nutrition Note* I am really going to try the 12 block thing for 2 weeks to see if I notice a difference in weight. I was going to start this it a little bit ago but life got in the way. That'll put me right at Feb. 1 and just in time for the Paleo Challenge. I hope you all commit and buck up to the plate. Just think it's only 2 months of your life. Let's say you are 30 years old right now that means you've have 360 months to eat the way you wanted...so just try 2 the Paleo way. You can do it. It's not like you'll never be able to eat massive amounts of sugar again...it's just for 2 months. Of course no one is perfect and cheats will happen. But you do the best you can and go from there. COME ON PEOPLE we are in this together!! YOU CAN DO IT :) The end results will just amaze you, I promise.

I survived!

This morning was my final wod. I prepared myself for the chipper from last year's dirty south regional. There's always a chipper as the final WOD. But it was competitors choice today...which sometimes for me is even worse. 2k row or 10-9-8-7-6-5-4-3-2-1, PC, Pull ups and KBS. Normally, I would've gone with the harder WOD b/c I like a challenge, but I was beat up from Murph. I felt guilty choosing the row (I know I'm sick)....So Jenn and I left it up to the gods to choose. Heads was row, tails was PC. The gods were with me this morning b/c it turned out to be HEADS!! 2k row for time. This still wasn't easy but I felt like it was a blessing. 7:537. I was super happy with my time. Every muscle in my body is sore but it's a good sore. Not like last year where I couldn't function b/c I was so drained. After today I feel like I can handle the sectional. This weekend was just what I needed to get my head straight. Thanks Coach!!

Murph...What the F??

That is exactly what I said when I walked in the gym tonight at 4:30 p.m. Coach is pretty lucky he wasn't there when I walked in and saw the board b/c some swear words came out of my mouth :) I have never been able to complete Murph rxd under an hour. Usually my hands tear so bad I resort to jumping pull ups. Around the 4th round I came down from my pull ups and twisted my other ankle. Then and there I wanted to start crying and give up. Both ankles in one day...are you kiddin' me. After the initial scream and pout, I told myself I'm not a quitter and pushed on. On my final mile run my hamies starting spazing out, my calf was close and I seriously thought I wouldn't make it home. It's amazing what you can accomplish if you don't let your mind get the best of you. After all was said and done 1mile, 100 pull ups, 200 push ups, 300 air squats and another mile I made it just barely under an hour with all kipping pull ups. They were pretty good by the way!! Push ups...not so much. But I must say coach knew what he was doing when he put that wod on the board tonight. It made me dig deep into my inner strength that I haven't been able to find lately. It was just what the doctor ordered and best of all RXD.

2 down-2 to go!

This weekend I'm running 3 wods on Saturday one on Sunday. First wod Squat Clean and Jerks at 105lbs, 200m sprint, 10scnj, 100m sprint, 5scnj, 50 meters. I was shooting for under 10 min and if I didn't roll my ankle on round 2 at the turn around, I know I would've made it. 10:16. WOD 2 was On the minute every minute until failure 1 DL, 5 burpees. Starting weight was 185lbs, up by 10lbs each round. Made it to 265 failed at 275. I felt pretty sad after the 2nd wod b/c I thought I could finish all the rounds. But after getting home and revisiting my efforts....It is what it is. I am happy with both performances and I'm going to stop beating myself up! I put myself through this because I choose to. It's not life or death so I need to start building myself up instead of critiquing the shit out of my efforts. There it's done!!! Positive thoughts from here on out. 2 months to go...game on!

Thursday

The shoulders are a little tender today...Ouch! CFE wod on the rower. 3 rounds of 7 min on-3 min rest. Being on the rower for 21 min is no joke. Then a little snatch practice and 8x200m sprints rest 3:1.

Eggs, veggies, nuts
Veggies, Salad with grassfed roast, avocado, nuts.

130lbs Overhead Squat...WHAT?

Is this Mk's Blog? No way...
That's right people you are on the right page and tonight I got 130lbs for 1 rep on overhead squats. Just think less than a year ago I could barely do 95lbs. AMAZING!! Super excited and a special thank you to Diane for sticking around and being a positive cheerleader while set a new 1 rm. The shoulders are finally getting strong. This morning did 5 rounds for time-20kbs at 24kl, 10 broad jumps. 9:31. Food has been clean today for the first time in 3 days and it felt good. C u guys tomorrow!

Saturday-Everything hurts in the cold

Holy crap it is cold and I can not remember the last time my quads were this locked up. It's now the end of day and waking down stairs, going to the bathroom, or basically moving hurts like hell. Damn yesterday rocked my legs! This morning PCnJ at 95lbs, burpee pull ups. 15-12-9. Then Jenn and I did 2 min on 1 min off-6 rounds in the wind and rain. It was lovely :) Food was ok today I had chicken wings and a few fries for dinner. I was craving it sooo very bad. However I can not wait until tomorrow. I have been making soup all day and it's finally ready. Yum, yum.

Friday...Nice!

It doesn't feel like a Friday but I am happy it is! SWOD today was back squats 1 set of 20. First time EVER trying this lovely endeavor. I was overly nervous but cleared 155lbs. WOW that was mentally tough. Then it was Karen-150 wallballs for time at 14lbs. 7:04. My legs are done! Played around a little with ring dips, skin the cats and band handstand push ups. Shout out to Sarah for killing it this morning as usual!! Go girl.

Chicken, Avocado, veggies and a few nuts
Chilli, salad, avocado
veggies, nuts
Ground turkey, salad, avocado, nuts

Thursday

What a fabulous morning! I was able to sleep in or shall I say not get out of bed until 7:15 a.m. this morning. I think hopping in the hot tub right before I go to bed helps with the REM sleep :) Have I mentioned I love having days off during the week, that's 3 more hrs of sleep. Sometimes it stinks working out on the weekend but I have found it tends to keep me in check....which is what I need these days. I only have 9 weeks until the sectionals, which isn't a lot of time! It'll be here before I know it.

Protein shake, spinach, nuts

Wednesday-NY Cold

Am I home in NY on Christmas break again?? What's up with the cold weather in SWFL?


I had to do a CFE this morning. I just rowed my butt off on Monday and knew I had rowing in the WOD today. I decided that I needed to do a running WOD. Going in, I knew it was going to be a battle with the 30 something degree weather, but it's good to train in all weather conditions right? Needless to say my times were not stellar :( TT 1 mile run 8:15, rest 3 min and then 3-400m runs: 1:40, 1:38, 1:38. WOD was 3 rounds, rest between rounds. 1,000m row, 30 burpees, 3 rope climbs-9:35, Round 2-500m, 20 burpees, 2 rope climbs, Round 3-250m row, 10 burpees, 1 rope climb. I enjoyed the last round the best :) So nice to have a few days of training with Sarah again!! Nice work girl.

IF today
Turkey burger, veggies, avocado
almonds
Salad, nuts, avocado, Chili
More chili- yum yum good!

Tuesday

Man I am tired today. Strength wod was Power Cleans 5 sets of 2. 130 ATB. Then the WOD was 20 min AMRAP of 400m, 10 HPC @ 85lbs, 10 Pull ups. 5 rounds and got to 8 pull ups. SO close to having 6 rounds I could taste it. It was probably b/c the bar was so stinking cold I couldn't hold on :) The weather here in SWFL has been sick. It's like record lows for this time of year. Didn't I just leave upstate NY or did it follow me down here.....