The Challange continues!

Holy Crap

2011-03-19T17:21:00.000-07:00

What a great 2 days! First the games wod on Friday---5 rounds, 24 d/u's then today at strongman 140 log overhead!!! Just a few weeks ago I missed the 130. I'm super excited now!! Although I hear a few girls are coming in from other states just to compete in this competition:) Oh well, it'll be fun no matter what...although I'd like to win:) We'll see it'll be a good competition either way!!!

All I need is 2

2011-03-18T07:53:00.000-07:00

So if I just get 2 double unders then I will not be last on the woman's leader board:) I'm just kiddin' I should be able to get a lot more than that! I'm shooting for 4 rounds. I really am not worried about the snatches, although I'll be tired. The Doubles are really going to kill me. But I have my bunny hop back up if I need. Should be fun. It'll just be fun to do with with the group:)

St. Patty's Day!!

2011-03-17T08:16:00.001-07:00

It's Thursday and it's been a long week at work. I am leaving early today though to enjoy a much needed massage!!I have a girlfriend from college coming in for dinner, so it'll be nice to catch up with them. Tomorrow is our games WOD and I'm like whatever:) My time will all depend on my double unders. I told myself this year it's for fun and i'm not trying to break any records. I am more excited about my strongman next weekend and don't want to do anything that will make me sore for it!!
This morning was bench and deads with some DU practice. Some days they are good, some days they are not. We'll see what tomorrow brings:)

Tuesday

2011-03-15T06:39:00.001-07:00

This week is deloading week for me, which is great news. My body needs a break. Yesterday was squat and press with some assistance work. Headed to strongman at night and did the Frame Carry at 350lbs- Full distance in 11 seconds!!! Hell yeah:) Tire Flips went the distance (so we didn't time it). Bob and I each used our own tires and I actually beat him. (I am getting faster). However when we went at 60 feet-he won both and at 40 feet-he won too...But the moral of the story is I won at the competition distance!!! (his tire is bigger so on the shorter distances I had one more flip then him). Anyhow this morning was a great surprise as the best work out buddy in the world was back SARAH:) We did a 15 amrap together of 300m row, 15 KBS at 24k, 7 burpees. I held a steady pace and knocked out 6 rds. Love working out with Sarah! Tonight I am headed in to do some truck pulls. See ya!

Saturday

2011-03-12T10:20:00.000-08:00

So I am done with my 7 days in a row of working out. I really didn't mean for that to happen but it did and now I am BEAT. Tomorrow is a rest day and next week is deloading...thank god. Only 2 weeks until the competition:)
This morning I ran the Susan G Komen 5k at Coconut point. I was happy to finish right around 28 mins!! I felt like I could've pushed myself more during the race because the last 400m I was seriously like sprinting. It felt good, but I think I am done with distance running until my competition is over. Went to strongman training and felt not so strong :( Got 120 overhead and cleaned 130...I didn't even attempt it overhead. That is my goal for the competition..130lbs. Onto the frame. Worked up to 320lbs and felt like I did it freakin' fast:) The hardest part is going to be standing with the 350. I know if I can get it up I can move with it. Off to work!

Friday and I'm happy:)

2011-03-11T10:33:00.001-08:00

I'm excited that today is finally Friday...Although I work tomorrow:( Great day at the gym this morning. We decided to do a men vs. women on the wod. So much better then doing a scaled version or the entire workout. Me, Elaina and Shannon totally kicked butt together. Although we were so pumped and confused at times on rounds and numbers, we did great :) It was definatly fun being a part of a team. I am not sure if coach did it on purpose or what. But he has convinced me to sign up and support our team for the games. So if I can help, I will...but remember team....If I can not do all the wod's RX then my numbers don't count. So pray on no handstands or muscle ups. CRAP that also means I better practice my Double Unders :(
Tomorrow it's Komen and then off to Strongman!

Wednesday

2011-03-09T08:26:00.001-08:00

So I hate to say it, but I don't think I can go 100% paleo until my competition! I don't feel like or it just doesn't sound appealing to me to cut out my protein shakes. Plus I think it's that chocolate flavor that gets me through the day. Not to mention a ton of protein in the morning for me. Sorry Hip...can't do it:) It's ok though. I am at a good place with Paleo and feel like it is a lifestyle, so why be so strick about it that it makes me unhappy. I put enough stress on my body that if I want my chocolate protein shake...I'm going to have it. My life is too insane right now for all of this. I need to focus on getting enough protein, training hard and getting my sleep. Only 2 and a half more weeks until the big day. I'm excited and can't wait to try out the truck pulling either tonight or this week!!!

I did it!!!

2011-03-07T11:49:00.001-08:00

So I ran the 6.5 miles yesterday without stopping!! Yeah! Who trains for a strongman and still runs...Not really sure, but I did:) I kept my pace between 9:30-10 min miles the entire time. It was fine until the last little bit. More mental then anything but I felt great and super glad I did it. The relay is the way to go. Got a nice massage from Adrian to help out the sore muscles:)
Monday-Got up today and hit my lifts...squat and press. Although my burnout set wasn't the best I still got at least 2 on both lifts. Bonus! Chins and dips were my assitance work for the day. I have decided to go all paleo for the next 3 weeks. I had been doing protein powder and had some cheats the last few weeks. I told my girl Lyndsay that I would do it with her (since I turned her onto it). So for 3 weeks I'm going to go ALL PALEO. Wish me luck!

Wednesday

2011-03-02T11:36:00.000-08:00

Slept in this morning to try and catch up. It worked, but now I feel more tired then ever:( I am head to the training box tonight for some strongman work. Not really sure what we are going to get into. I have a lot of bruises from the keg and other odd objects so I"m a little nervous. Can't wait for the weekend. Headed to siesta Key on Saturday to catch up with a girlfriend and Sundays my big race day....Going to 6.5 miles...This will be a new long distance record for me:)

Tuesday

2011-03-01T08:44:00.000-08:00

Last night went to strongman- 5 tire flips, 5 CnJ with the Log, 5 tire flips, 300m run. 3rds 9mins. 4 rds of 5 flips with Bob pushing them back at me. The tire seriously kicks my butt. Thinking about doing death by tire flips next week...sounds horrible but it'll be good for me. I know i'm twisted:)
This morning did 5rds 1,3,5-Prowler, 2 & 4 45# walking lunges with barbell then 21 burpees. The first round I took the prowler 1/2 the alley big mistake as there was water and that was way to far to push it today:) Doing good on strict paleo, it's been almost 3 weeks and I can tell and see the difference. I going to try and stay right at this Body Weight and build muscle from here.

It's Monday :(

2011-02-28T10:31:00.000-08:00

So I feel more rested then last week but not 100% yet. I just need a good day where I can not worry about the alarm and just sleep in!! Sunday ran 5 miles with my girlfriend down in Naples. It was beautiful as we went along the water first thing in the morning. Not a hard pace and she even had a water break mapped out for us:) This morning lifted squats and press. I did 3x's today which was nice and different. Headed to the training box tonight for a strongman wod consisting on Tire flips, keg carry and I haven't decided on either a run or burpees. We'll see...

Saturday

2011-02-26T13:48:00.000-08:00

Went to strongman today. Started off with the frame carry
empty frame
250
290
330 x 2
It was killing my hands. However I feel more confident that I can move the 350 now. Only 20 lbs away and 4 weeks to go:) Next was the log...AHHH the log.
Log at 80lbs
100lbs x 3
120 x 2
130-failed
I need to practice not letting it dip down. I am not sure if my hands are in the right position either when I try to go over head. I hate missing and all of my other girl competitors got it :( I might just have to be ok with not winning this one! Made to the pool for a swim with diane, rich, lindsay, and brian. 400m TT. Took me 10 mins. Not too bad. Food has been pretty clean. Had some baked chicken wings a few times this week! I still don't feel rested. Hopefully tomorrow I will have a chance.

Friday

2011-02-25T17:20:00.000-08:00

Finally Friday:) It's been a long week and I'm pretty drained. I haven't slept in the last week and it caught up to me. Last night I slept for almost 11 hours. Needed it:) Had a great time with my friend and Shannon hooked us up with paddle boarding which was SOOO much fun. I"m going to have to do that more often. Slept in today and had to go to the gym this evening. Great energy tonight and got my butt kicked my our newest piece of equipment. Tomorrow it's strongman practice and some swimming! Down like 4 lbs this week. I know it's a lot but I've been trying to eat as much as I can. All of this lifting is kicking my butt!!

Wednesday

2011-02-23T11:46:00.000-08:00

I didn't make it to yoga last night and this morning I didn't run my CFE. I'm Tired.
I have a lot planned for the next 4 weeks but I don't want to burn myself out. I'm going to listen to my body and do what I can do! This morning I just stretched and it felt good. I'm headed to the training box tonight for a WOD. I'm really excited about tomorrow I have a my college girlfriend in town and we are going paddle boarding with Shannon!!! How fun and then to the beach...love it:)

Tuesday

2011-02-22T06:54:00.000-08:00

I'm Pooped! Re-cap-Sunday-Swim 9min TT, Run 8-200m every 2 minutes. Monday-Lifted Squats/Presses assistance work-chins, sit ups, handstand holds. At night went to Training box to use the tire. 3 rds- Tire flip-15 KBS, Tire Flip-10 Burpees, Run--it was about 300m. Took me 12min and I was dying. The tire whipped my ass!!
This morning-Checked the WOD- FGB..REALLY!! I usually love FGB but I know I am tired and haven't recovered. Still got 2 away from my PR of 324..I'll take the 322 this morning for sure! I know if I knew I was that close I could've squeezed out a few more reps..but I did good:) Tonight I am hoping to make it to yoga to see Kate and Jane:)
Protein Shake
a little fruit with cinnamon

Saturday

2011-02-19T06:32:00.000-08:00

Last night I went back to the gym for some practice with Rack Jerks. One of the girls at the competition can press 150 and just missed 160 with the LOG. OMG. I need help! I have only been able to get 140lbs overhead...I really think it technique and MENTAL. Once I feel that weight on my shoulders, I'm like holy crap that's heavy and then it's all down hill from there. I have a BAD habit on rounding my shoulders in and down and the bar dropping on my chest during my dip. I tried hard to keep an upright position. I was able to hit 150..not soo pretty but I got it. I screamed in my 145 and 150 pr's b/c I seriously think I was in shock. I've never screamed before!!! So now I know I have much more potential then I thought. I know I am strong enough to get more I just need to have confidence and practice. I had a major oopps at the end...I recovered with my back foot which made me almost drop it. Must remember to step back first. I'm super excited about my new 10 lb PR. Now I just have to get my hands on the log and practice with that!!
I'm trying really hard to only put good foods in belly the last few days. I can already feel the difference and I'm excited for the next 4 weeks:)

Friday

2011-02-18T10:23:00.000-08:00

Sucky WOD for a Friday!
Buy in 25 burpees
5 rds
10 thrusters each arm at 30lbs
15 C2B pulls
400m Run
25 burpees
I had a good pace for the first 3 rds and then my tolerance was pretty much up. Round 4 & 5 were much slower. Took me 32min and change
Protein shake
Pulled pork, butternut squash, a little red pepper

Thursday

2011-02-17T17:46:00.001-08:00

Lifted today: Front Squat 3x5 @ 120, Bench 3x 5 @ 115, Deads 1 set of 5 @ 245. Started there for my progression this week. I was suppost to get back at the gym for a CFE but I didn't make it. I'll be pulling some doubles from here on out!
Protein Shake
Meat miz up, squash, some veggies, almonds
Ground Chicken, sauce, veggie chips, salted mixed nuts, sliced peppers
Zone bar

Wednesday

2011-02-16T06:28:00.000-08:00

This morning ran 20 mins at a nice slow pace:) It was a 85% tempo run and I did just that. Got in 2 miles did some stretching and called it a morning. I'm headed to the Training Box tonight to do some strongman lifting. Should be fun!

Protein Shake
Chicken hot dogs, ground chicken, squash, red pepper slices
Almonds

It's on.....Again

2011-02-15T11:35:00.000-08:00

I have found a few things to train for and I don't want to be comfortable anymore. I would like to push myself for the next maybe 2 or 3 months and see real results again. I am thinking about competing in the next strongman at the end of March. It's not very much time to begin lifting hard again, but I hope that I have enough of a base that I I'll be ok. Some of the girls out there are looking pretty big so I am kind of behind the 8 ball. Who knows what can happen:)
eggs, a little salmon, veggies, nuts
Ground chicken, 2 chicken hot dogs, squash, nuts
1/2 a wrap and some peanuts
Didn't have much time to eat dinner tonight. We sold some old appliances and didn't get done until 9pm from moving them out of our condo. This process should have taken like 20 minutes and ended up being 3 hours!!

Squats

2010-11-11T07:00:00.001-08:00

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!

2010-11-10T09:12:00.000-08:00

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

2010-11-05T08:31:00.000-07:00

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

2010-11-04T07:43:00.000-07:00

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:)

2010-10-31T10:37:00.000-07:00

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

2010-10-26T05:49:00.000-07:00

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

2010-10-25T12:38:00.000-07:00

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

2010-10-23T16:21:00.000-07:00

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

2010-10-22T06:22:00.000-07:00

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!

2010-10-21T06:48:00.000-07:00

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

2010-10-19T12:18:00.000-07:00

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:)

2010-10-18T11:12:00.000-07:00

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

2010-10-15T06:54:00.000-07:00

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!

2010-10-14T14:16:00.000-07:00

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

2010-10-07T07:35:00.001-07:00

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-

2010-10-04T11:13:00.000-07:00

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

2010-09-30T06:34:00.000-07:00

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

2010-09-29T07:54:00.001-07:00

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

2010-09-23T07:08:00.000-07:00

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

2010-09-22T07:36:00.001-07:00

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

2010-09-21T08:09:00.001-07:00

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

2010-09-20T12:08:00.001-07:00

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

2010-09-17T06:36:00.000-07:00

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

2010-09-16T09:08:00.000-07:00

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

2010-09-15T06:04:00.000-07:00

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

2010-09-14T08:39:00.001-07:00

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:)

2010-09-13T05:41:00.000-07:00

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

2010-09-11T09:10:00.000-07:00

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??

2010-09-10T05:57:00.000-07:00

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

2010-09-09T08:44:00.000-07:00

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

2010-09-08T07:16:00.000-07:00

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

2010-09-07T06:16:00.000-07:00

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:)

2010-09-06T08:49:00.001-07:00

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!

2010-09-04T12:32:00.000-07:00

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

2010-09-03T07:23:00.001-07:00

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:)

2010-09-01T07:48:00.000-07:00

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

2010-08-31T10:25:00.000-07:00

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

2010-08-30T11:09:00.000-07:00

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 :)

2010-08-27T05:49:00.000-07:00

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

2010-08-26T11:56:00.000-07:00

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

2010-08-24T07:20:00.000-07:00

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!

2010-08-23T11:51:00.000-07:00

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!

2010-08-20T06:43:00.000-07:00

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....

2010-08-19T07:17:00.000-07:00

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

2010-08-18T11:26:00.001-07:00

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

2010-08-16T06:28:00.000-07:00

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!!!

2010-08-13T10:13:00.000-07:00

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

2010-08-12T06:08:00.001-07:00

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

2010-08-11T06:40:00.000-07:00

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

2010-08-10T06:44:00.000-07:00

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

2010-08-09T08:22:00.001-07:00

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

2010-08-05T07:59:00.001-07:00

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

2010-08-04T07:33:00.001-07:00

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

2010-08-03T09:03:00.001-07:00

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??

2010-08-02T06:28:00.000-07:00

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

2010-07-30T07:41:00.000-07:00

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

2010-07-29T08:57:00.000-07:00

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

2010-07-28T11:39:00.000-07:00

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!

2010-07-27T11:58:00.000-07:00

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

2010-04-28T06:36:00.000-07:00

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

2010-04-27T13:17:00.000-07:00

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

2010-04-23T06:35:00.001-07:00

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

2010-04-22T06:22:00.000-07:00

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

2010-04-21T06:00:00.000-07:00

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

2010-04-20T12:06:00.000-07:00

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...

2010-04-19T11:06:00.001-07:00

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

2010-03-16T06:40:00.001-07:00

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!

2010-03-15T04:57:00.001-07:00

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

2010-03-08T07:05:00.001-08:00

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

2010-03-04T06:12:00.000-08:00

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

2010-03-03T06:44:00.000-08:00

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!

2010-02-26T06:53:00.000-08:00

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

2010-02-25T05:57:00.000-08:00

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

2010-02-24T17:05:00.000-08:00

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!

2010-02-23T08:37:00.000-08:00

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

2010-02-22T06:03:00.000-08:00

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

2010-02-21T16:52:00.000-08:00

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

2010-02-19T06:15:00.000-08:00

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

2010-02-18T08:04:00.000-08:00

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!

2010-02-17T05:42:00.000-08:00

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!!