Wednesday

Wednesday Workout

2x800m run 4:04 and 4:04

Ring Muscle Ups

I got on top of the rings today

Front Squat, EOMOM

2×5 @ 145lbs – Tempo: 6.3.0.3.

2×3 @ 160lbs – Tempo: 4.2.0.2.

2×1 @ 170lbs – Tempo: 2.1.0.1.

Clean (Squat) & Jerk (Split), EOMOM

2×3 @ 155lbs

2×2 @ 170lbs

2×1 @ 190lbs

Clean Pulls, EMOM

5×3 @ 215lbs

WOD

40 Pistol Squats Alternating

20 Squat Cleans 185/115

10 Bar Muscle Ups 

5 Jerks 185/115

*Got stuck on the MU

NUTRITION

Meal#1 

ezekiel cereal

1/4 cup berries

25grams protein

Meal#2

3 egg whites

1 egg

1 cup broccoli

Meal#3

4oz chicken

2 cups spinach

Meal#4

25grams protein

10 almonds

Meal#5 

5oz tilapia

2cups spinach

Meal#6

10 almonds

Tuesdays Workout

Tuesday November 26th 2013

Another HARD day at Urban WarFit

Some memorable moments:

Conversation with my Coach (Rob Pyfer) 

ME: Wow, today was SO hard Rob

ROB: You really liked it?

*I love that me saying how hard it was, obviously means I liked it!*

Another Conversation with Rob

ME (complaining): Roooooob, reallllllly? 300lbs every 20 seconds? That is really heavy, I don't know if I can do it...whaaaaa whaaaaa whaaaaaa 

(that last part is all Rob heard I am sure)

ROB(annoyed, confused): Uuuuummmm, why don't you stop complaining. 

Shut. Up. And. Pick. Up. The. Weight. 

ME: K

*Meanwhile I put on 295lbs while I am supposed to have 300lbs (trying to sneak a lighter weight, I mean whats 5lbs anyway) and Rob totally caught it and called me out. I am glad he did, although I felt like a slacker and an idiot! I won't do that again. 

Morning:
1 mile run (8:45)
MU work for an hour at Urban WarFit

OKAY TO THE GOOD STUFF!!!

This tempo stuff is gnarly!!!

WORKOUT

4 sets 500m Row 

*with a 30 sec break in between sets

*increasing in effort

first set: 2:01

second set: 1:57

third set: 1:51

fourth set: 1:48

Bench Press 

Every Other Minute On the Minute

(Tempo: the number shown is the seconds you take or the time you hold)

2×9 @ 115lbs – Tempo: 5.3.0.3.

2×7 @ 125lbs – Tempo: 3.3.0.3.

2×5 @ 135lbs – Tempo: 1.3.0.3.

Deadlift 

1 rep every 20 seconds for 5 minutes @ 300lbs
total of 16 reps

WOD

5 Rounds

5 Power Snatch 95lbs

5 HSPU

*Each set must be touch and go, unbroken to count
TIME: 4:21

Post WOD

GHR 

Glute Ham Raises

1×10

Rest 60 seconds

1×10

Rest 45 seconds

1×10

Rest 30 seconds

1×4

Rest 15 seconds

1×2

Tempo- 6.0.0.0

NUTRITION
(I didn't take pics again, trying to get used to this :) )

Pre-Run meal#1
1/2 cup ezekiel cereal
1/4cup berries
25grams protein

Meal#2
3 egg whites
1 whole egg
1cup broccoli

Meal#3
4oz chicken
3cups spinach

Meal#4
25grams protein

Meal#5
I was supposed to eat tilapia but I got a migraine and had no appetite and felt really nautious. Sooooo my nutrition ends here :(

*I used to think, "oh I didn't eat! Now I will be skinnier or weigh less tomorrow!"
NOW I THINK
"Dang it! Hopefully this doesn't effect my workouts tomorrow, I have to have energy, and what about these muscles....they need to be fed!!!!"

This has been a HUGE change in MIND SET for me. 

When I couldn't eat last night, I was pleased with my healthy change in thought process

Torture or is it LOVE

Torture or Love?

CrossFit is definitely my drug

There is something about pushing yourself harder than you ever thought and coming out on top

 just knowing that you gave it EVERYTHING you had

Something about suffering with those around you

cheering

 routing

screaming for them to PUSH THROUGH

ENCOURAGING them to finish

because you know they can do it and you know exactly how they feel

CrossFit for ME is about becoming stronger

not just physically..... but mentally

 This week I have had a few moments where

 I wanted to quit

 I actually contemplated not doing a set of backsquats because it was just SO HARD

Well guess what, I CAN DO HARD THINGS

I looked around me at my teammates 

Gordon Chase, Laura Dickerson, Elsa Vandermous, Christopher Feller, Jacob Marinez and Tyler Bauerline, 

all I saw were a bunch of bad asses working there butts off...

NOT GIVING UP

I did my last set

 Then the following day I was making every excuse to myself NOT to train

This is NOT a usual feeling for me. I LOVE to train

I was sore, I was tired

I had so much to do with family coming in town for the holiday

 blah blah blah

I almost didn't go

....BUT....

I knew those same people I mentioned before would be there

 grinding it out

I needed to be there too getting stronger

 So I went

 I showed up and it was another TOUGH day but at the end I felt so good

 IT IS NOT A GOOD WORKOUT IF IT DOESN'T PUSH YOU. 

Squats

Monday November 25th 2013

I did awesome today on my Nutrition! I didn't get any pictures of our workout as it was very hard and very fast paced. It was a good hard day today. 

NUTRITION

Meal #1 before running

1/2 cup ezekiel

1/4 cup blueberries

25grams protein

RUNNING: 8:46

Meal #2

3 egg whites

1 whole egg

1 cup broccoli

Meal #3

5oz chicken

1cup vegtables (broccoli and asparagus and bell peppers)

Meal #4

25grams protein

10 almonds

Meal #5

Tilapia (5oz)

2 cups spinach

Meal #6

10 almonds

WABAMM!!!

WORKOUT

1-Mile Run (8:21)

 Strict Pull Ups (1x5 1x4 1x3 1x2 1x1)

No Kipping

1×5 – Tempo: 0.1.1.1.

1×4 – Tempo: 0.2.2.2.

1×3 – Tempo: 0.3.3.3.

1×2 – Tempo: 0.4.4.4.

1×1 – Tempo: 0.5.5.5.

THIS WAS TOUGH!!! 

Back Squat (2x9 2x7 2x5 )

2×9 @ 185 – Tempo: 5.3.0.3.

2×7 @ 200 – Tempo: 3.3.0.3.

2×5 @ 215 – Tempo: 1.3.0.3.

THIS WAS REALLY HARD!

Power Clean and Push Jerk (5.5.4.4.3.3.)

1×5 @ 115

1×5 @ 115

1×4 @ 125

1×4 @ 130

1×3 @ 135

1×3 @ 145

Touch and Go

LOVED THESE :)

WOD

Death By C2B Pull Ups

Starting at 1, ascending by 1 each round till failure

Got to Round 9

 Dumbbell Seated Shoulder Press (8.5.3.)

Seated Dumbbell Shoulder Press Work up to an 8 rep max (40lb dumbells)

-Then

(with a 30lb dumbells)

1×8 – Tempo 0.2.6.2.

Rest 20 seconds

1×5 – Tempo 0.2.6.2.

Rest 20 seconds

1×2-3 – Tempo 0.2.6.2.

Rest 60 seconds

Static Hold at 3/4 of the way to top for 60 seconds

THIS WAS SO HARD!!!

Then  I did a 5 min AMRAP of DIPS and STRICT PULLUPS 

for the Muscle Up Program

Bring on TUESDAY!!!

Sunday Rest Day

SUNDAY NOVEMBER 24th 2013

I took today completely off. 

I didn't work out

I didn't follow my diet to the "T"

I regretted it 

BUT I am ready to go NOW!

Meanwhile I did get to hang out with these 4 little men...

Bench, Yokes, Toes to Bar, Double Unders and ALMOST a Muscle Up

Saturday November 23d 2013

It always interests me how we all have our strengths and weaknesses. How I can Dead Lift 375lbs with ease and Yoke Walk 550lbs but then

  I struggle to get my butt over the bar for a bar muscle up or up on the rings for a ring muscle up. 

YES I KNOW

 Its all in my head

 I know I am physically capable

 When it comes to picking up weight, regardless of the fashion, its easy for me.

 So when something is difficult, I get frustrated and all that does is slow down my progress.

 I am LEARNING from my Coach Rob Pyfer and my other coaches Roman Ceceres, Jacob Marinez, Loic Joseph, Cody Nations and Samantha Wright (to name a few) that once I 

believe in myself...

 erase all doubt...

I will get these muscle ups...

 I have been working on them for so long 

I AM SO DETERMINED

Anyone who knows the term "baby steps" would know that my journey with Muscle Ups has been the definition of baby steps. It might seem so minescule to those who can do muscle ups with ease, those who get it on their first try and so forth, but I have learned to accept this is something that is going to take a fight. 

I am so lucky to have amazing coaches and teammates who see my potential and don't give up on me. 

That is why I LOVE URBAN WARFIT

Why this Rant? Last week I got my first bar muscle up

Today...I ALMOST got my ring muscle up

 While "almost" is not considered a success....

TODAY I was able to have a TINY TASTE of what I have been FIGHTING for...

 I am hungrier than ever

WORKOUT:

Running: 1 mile (8:57)

Double-Unders: 100 double unders in a minute (UNBROKEN) *Personal Record*

Toes-To-Bar: 26 unbroken *Personal Record*

Bench Press: 165lbs *Personal Record*

Muscle-ups: 

Yoke Walk: 550lbs for 50 feet *Personal Record*

NUTRITION:

**will start posting pictures again starting tomorrow**

Meal #1 Pre-Running:

Ezekiel Cereal 1/2 cup

25g protein

1/4 cup blueberries

 Meal #2:

1 whole egg

3 egg whites

1 cup broccoli

Meal #3: 

5oz chicken

2 cups spinach

Meal #4: 

25g protein

10 almonds

** Will post the other meals when I eat them**

Isabel

Friday November 22, 2013

Today was an awesome day of training and eating. I always feel so much better after a rest day. PLUS Fridays are usually my favorite workouts! 

This morning I really wanted to eat a bowl of cereal or pancakes or SOMETHING different. I was sooooo close to doing it, AND THEN, I thought about Isabel, my MAX snatch and rope climbs! I decided I would RATHER do good on those things (knowing the joy I feel when I am at my best) then eat something that will just make me feel sick anyway. 

WHY do I even crave this crap anyway!? 

The taste only lasts for a minute!

Meal #1 6:35

ezekiel cereal (1/2 cup)

25g protein

Running: 1 mile (8:55)

Meal #2 8:30

3 egg whites

1 whole egg

1 cup broccoli

Meal #3 12pm

5oz tilapia

2 cups spinach

Meal #4 4pm

protein 25g

10 almonds

Meal #5 7pm

5oz chicken

3 cups spinach

Meal #6 10pm

10 almonds

Rope Climb: MAX effort in 1 minute**5**

Snatch: MAX 1 REP MAX**161lbs** 

PERSONAL RECORD

Isabel

For Time:  30 Snatches, 95lbs

I want to do it again and do it faster! Aint that the way it always goes? You see the mistakes you make and then you just have to redo it. Its only 1 minute after all. I did an extra snatch, I lost count and wasn't sure, so I decided better to do one more then do one less. 

Isabel Video Link

I did it in 1:18

http://youtu.be/6lGm9viwvrc

Active Recovery

Thursday November 21st 2013

Today was much anticipated. I used to hate rest days because I love to train. These days my rest days are essential. My body starts to feel so worn down after training hard like we do.

For active recovery:

I ran 2.5 miles (22:26)

3 rounds/5 reps:  false grip pull ups, ring dips, ring row transitions

I also got up on the rings and tried to get up about 7 times

NUTRITION:

Meal #1

1/4 cup raspberries

1/2 cup ezekiel cereal (with water and cinnamon)

25g of protein w/water

Meal #2

3 egg whites and 1 whole egg

1 1/2 cups broccoli

Meal #3

4 oz Tilapia 

2 cups spinach

Meal #4

25g protein 

10 almonds

Meal #5

5oz chicken

6 HUGE asparagus spears

Meal #6 (not pictured)

12 almonds

BRING ON FRIDAY!!!

Ready for Rest

Wednesday November 20th 2013

So many feelings and emotions. Yes, I am an emotional person.  I got a LOT going on and I have always worn my heart on my sleeve. I have hit so many Personal Records in the past week I am overwhelmed with gratitude for my family, coach, friends and my ability to do what I do in crossfit. I am finding myself so HUNGRY for SUCCESS. I have so much motivation to be the best I can be. While I feel so great about all my accomplishments I also am very aware of my many weaknesses. I know I need to make friends with them, and I am on my way there. 

I am feeling very taxed right now and very ready for tomorrows day off. I am sore everywhere and my ligaments and even my joints hurt right now.

DIET

Today was another successful day with my diet. 

MEAL #1:Pre Running:

I mixed my ezekiel cereal with water, warmed it up and put cinnamon on it and it was so good!!! 

I was out of berries though and so I did not get my 1/4 cup berries in. 

Here is me in all my morning glory drinking my 25g of protein

RUNNING 1 mile: I felt so light today. I ran it in 8:53, I can't wait till its faster! 

MEAL #2:

 3 egg whites and one whole egg w/ 3 cups spinach 

(I am supposed to eat broccoli but I am out! So I am going tomorrow to get berries and broccoli)

MEAL #3 :

I forgot to take a picture of this! I think I was just hungry and then I remembered I was taking pics. BUT it was Tilapia and 2 cups spiniach. 

MEAL #4:

10 almonds 

25 grams of protein

MEAL #5:

Chicken and Asparagus

I am supposed to have spinach but we ran out of spinach. Obviously I was ill prepared today! This tasted SO SO SO good. I went 4 hours though between meals and I was so hungry. 

MEAL #6:

10 ALMONDS 

I didn't take a pic of this tonight, but I am eating them right now and they are so good! 

WORKOUT

MAX EFFORT--400m Run: 1:16

Strict Shoulder Press: 110lbs

Push Press: 165lbs

Back Squat: 265lbs

I think I might of been able to go a little heavier dang it!!!

Fran: 3:55

21-15-9  

Thrusters 65lbs  

Pull-ups

MUSCLE UP PROGRESSION

10 ring rows

then

ascending ladder of alternating 

false grip ring pull ups (strict)

dips

I got to round 5. 

My elbows were ON FIRE. 

SEE YOU TOMORROW!!!

CrossFit

More Than Just a Work Out

CrossFit is indeed a wonderful way to get in shape, tone up and improve your fitness, but I want to address a different issue at hand that hit very close to home for me. This is that of eating disorders, distorted eating, distorted body image and other issues that fall in line with these topics. Not only women suffer from these problems but men and children as well. Why do I bring this up while talking about crossfit? Because I believe crossfit can be a tool in changing the mindsets of those who are feeling trapped. Those suffering from an eating disorder or from similar issues at hand, can begin to feel lost and sometimes like they are in a never ending battle of losing control of their lives. A feeling that they are losing a battle between obtaining control and losing it to a black hole of negativity. While I could go on for days about all the issues one deals with when they have an eating disorder I want to tell you why I believe crossfit can be a key factor in helping someone overcome their demons.

I was that girl. Having a serious eating disorder for close to 10 years. Until I got help, I was beyond misguided when it came to nutrition and exercise. I was lost. I didn’t know how to be “normal” and soon accepted the fact that this was a battle would forever fight.

I couldn’t see the light and thought I was just different

I WAS WRONG

Now is the time to educate our kids. Before they have health problems.

Teach them how to eat healthy nourishing foods. Teach them how to prepare it and most importantly

DO IT YOURSELF!!!

I talk about CrossFit because CrossFit is changing the way women look at themselves. It changed me. It takes the focus off appearance and zooms in on performance. Eating now becomes about fueling your body so you can have energy and do your best. Your performance improves in the gym and in return you will still get the body you are striving for

.

I am not trying to define beauty, but I this video hits it right on the head.

CrossFit is the perfect gateway to developing strong, healthy women. It can change the mindset of beauty and has already began to have its effect on beauty. Watching this video always gets me to the core, the mentality they speak of is what changed me.

 Changed my life. 

It woke me up. 

There is so much more to beauty than a number on a scale,

a size of clothing,

or our appearance.

EVERYONE

can feel this.

Wall Balls

Tuesday, November 19th 2013

Morning Run: 1 mile @ 9:03 (might try 2 miles tomorrow or sprints)

Practiced a few MU things

500m Row *1:39 Max Effort

Handstand Walk *30ft Unbroken

Wall Balls *100 Unbroken

Diane *5:20

21-15-9  

Deadlifts 155#  

Handstand Push-ups

Here is my diet for today. This is everything that went into my mouth and nothing else. I felt really good about it. The only thing, is that I am starving at night. Like to the point of tummy grumbling. BUT otherwise, I am feeling good and I thought I would feel weaker but I don't! 

MEAL #1 Pre-Running

Meal #2

Meal #3

Meal #4

Meal #5

Meal #6

...Drank 1 gallon of water today...

P.S. I am so EXCITED to compete in this! 

Monday November 18th 2013

Morning Run: 1 mile 8:55

Pull-ups-- Max Unbroken Reps = 27

**Personal Record**

Front Squat-- 225 (failed @ 230)

**Personal Record**

Clean and Jerk-- 207 (cleaned 212 and failed the jerk! EFF) 

**Personal Record**

Grace-- 1:18

**Personal Record**

30 Clean and Jerks 95# for time

Ended my day with this MU progression program:

3 sets MAX Effort:

Pull-ups

dips

--rest--

10 ring row transitions

SUNDAY REST DAY

REST DAY TODAY

I never posted my new diet though and wanted to do that. 

New diet:

Pre breakfast Running 

1. 25g whey, 1/4 cup berries, 1/2 cup ezekial cereal

2. 1 whole egg, 3 egg whites, 1 cup broccoli

3. 5 oz tilapia or 5 oz chicken (rotate every other day), 2 cups spinach, 1tblsp ex virgin o.o. 2 teaspoons red wine vinegar

4. 25g whey 10 raw almonds

5. 5 oz talapia or 5 oz chicken (opposite of meal 2), 3 cups spinach or kale, 1 tblsp ex virgin o.o. 2 teaspoons red wine vinegar

6. 10 raw almonds (be careful to not overindulge here)

I am going to post pictures tomorrow of each meal! 

I also have been drinking over a gallon a day!

Saturday November 16th 2013 BACK SQUATS

Running a mile (9:04)

Backsquats:
2 sets of 7 @ 185lbs
2 sets of 5 @ 215lbs
2 sets of 3 @ 235lbs
1 set of 1 @ 255lbs PR
1 set of 6 @ 155lbs
1 set of 12 @ 145lbs
1 set of 24 @ 125lbs
 I was HARD!

Friday November 15th 2013

1 mile run @ 8am (8:56)


Ring Dips:
5x5 emom NOT BANDED

Bench Press:
2x7@95lbs
2x5@105lbs
2x3@115lbs

Strict Pull Ups:
2x7
2x5
2x3
*No Kipping
*Superset w/bench press

MetC:
7 Rounds
7 C2B Pull Ups
7 Ring Dips (I ended up having to band these with the skinny red band)
100m. Run

Attempted a few bar muscle ups but was torched from the C2B/DIPS