Tuesday-Strength day!

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

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

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

December 7-Pearl Harbor Day

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

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

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

Saturday/Sunday

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

Friday-For the Lumberjacks

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

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

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

Thursday-Sleep is great

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

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

Wednesday

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

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

Tuesday

The Fun Begins!




























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

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

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