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 :)