Kids. Sick. Training. Responsibilities. Nutrition. THE JUGGLE

Saturday December 28th and Sunday December 29th

Well lets just say this week long "break" has literally felt like 2 months

I feel like I have been to hell, heaven and all around in the past 8 days

Being a mom of 4 with work, school and a very strict schedule I rely

soley on a "PLAN"

Take me away from that "plan" and I am a chaotic mess

mentally, physically and emotionally

SHEESH

I need my ROUTINE back dang it!!!!

So tomorrow I am going to strive for some sort of "routine"

I have had to entertain my kids 24/7 with them being out of school

I have been sick the past 2 days (feels like its getting worse)

I have been trying to get some kind of cardio in

I have been on a mission to stay on my diet despite the 

endless amounts of sweets everywhere

ITS A CONSTANT JUGGLE

Manage the Juggle Ash, 

m-a-n-a-g-e the j-u-g-g-l-e!

SATURDAY

Running 3 miles: 26 minutes

Nutrition

Meal#1

1/2 cup ezekiel cereal

1/4 cup berries

25 grams protein

Meal#2

1 egg

3 whites

1 cup broccoli

Meal#3

4oz chicken

1 cup broccoli

(out of spinach)

Meal#4

10 almonds

(out of protein)

no pic

Meal#5

4oz chicken

1 cup broccoli

Meal#6

15 almonds

(had a little more)

no pic

SUNDAY 

*Todays nutrition was horrible. I felt so sick. I didn't follow my diet at all. 

I can't even recall what I ate, but had crackers and some spaghetti and some cereal. 

I have been down in bed all day. Feeling like CRAP. 

Didn't workout either due to feeling sick. 

Feels Good to Eat Good

Friday December 27th 2013

Happy Friday! 

Today was a great day

I ran in the morning and the evening again. 

I went a different route and thought for sure I had ran atleast 2 miles

 on the first one and when I got home and looked at 

my "map run" app it was only 1.7! 

I hate that!

SO on my second run I ran further, and it was 2.2

Nutrition

Isn't it crazy (atleast for me) how you start feeling gross 

after not eating healthy and working out hard? 

I mean it makes sense but for a short time I think its all good then, 

when I start back to eating good and working out harder I realize 

how much more amazing it is to eat right and exercise. 

When I don't eat good food I feel huge and although 

probably no one even notices, 

I feel like everyone is thinking I look gross too! UGH! 

Anyway- its not really how I look but more about being 

able to perform and have energy and that is my ultimate goal...

*I am out of protein and I am getting some more soon*

--I also have pics but my phone is currently dead so I will add them later today--

Meal#1

25 grams of protein

1/2 ezekiel cereal

1/4 cup blueberries

Meal#2

1 egg

3 whites

1 cup of broccoli

Meal#3

4oz chicken

1 cup broccoli

(supposed to be spinach but we are out)

Meal#4

(out of protein)

10 almonds

some bites of my chicken for tomorrow

maybe 2oz

Meal#5

4oz chicken

1 cup broccoli

(out of tilapia)

Meal#6

10 almonds

* I need to get to the grocery store!

SIDE NOTE:

I was looking for pics to add of how I feel when I feel gross and fat 

and somehow I stumbled upon these....

 I was dying laughing,

 "like what the crap?!?!?"

 People are so odd! 

Anyway it was a good laugh for me, check it out for yourself. 

Click on This link:

Odd Odd Peeps

Iron Fitness Games & Christmas Break

Thursday December 26th 2013

I haven't posted yet since the 

Iron Fitness Games

It was fun and I managed to pull out a win 

so that is always a good feeling

Whenever this happens I feel like I owe so much of it to my coach

I just do what he tells me to do and then when its time to perform, 

good things happen

I still have SO MANY weaknesses 

and I haven't lost sight of that

I had a lot of fun with the other competitors who were all

amazing and such good people with amazing attitudes

I loved my judges and the competition was run really smoothly

I was also impressed with all my FELLOW WARFITTERS 

who all did so incredible as well as some other

 friends who signed up, Trevor Bertlesman and Jon de Vries

Here are the WODS and my placement in each 

(not quite sure on the distances)

WOD #1:

OH Yoke Carry (155lbs) 30meters down and back 

with 15 burpees in between each 30 meters

 (4min time cap)

1st place

2 min rest and then:

WOD #2:

30meters sled push (145lbs) alternating with a keg (125lbs)

(4min time cap)

1st place

2min rest and then:

WOD #3:

2min AMRAP of 

ground to shoulder and shoulder to overhead 

with an axle bar (95lbs)

I got 20 total of each

1st place

WOD #4:

10 KB swings with 53lbs

and a stone ladder

load a stone and do 10 kb swings in between each load

starting at 75lbs up to 200lbs

I lapped the 200lb twice! and almost loaded it but missed.

1st place

DIRECTLY INTO

a 2000meter row for time

My time: 7:49

1st place

TOP 5 RX women

3 rep max dead lift

I got 335lbs

*the next jump with the weights given 

would of had to be 365lbs and I don't think I could pull that.

tied for 1st on this one

2 min rest and then:

Fat Fran=

21-15-9 reps of

axle bar thrusters at 65lbs

pullups on the yoke (fat bar)

my time was 5:45

those bars were hard on my grip!!!

-all thrusters unbroken

1st place

Here are some pics:

POST COMPETITION AND CHRISTMAS

I took a week off of WODing after this

I have been running in the mornings every morning except 

the sunday after and Christmas morning 

Each run has been between 1 and 3 miles

THIS MORNING

I ran 2 miles 

THIS EVENING 

I ran another 2 miles

Nutrition

I stuck pretty close to my diet and ate healthily until Christams Eve

Then that evening I had a cheat dinner and dessert 

AND on Christmas Day I planned on doing my food plan but 

did not follow suit. 

SO today I decided to get back on IT

Although I am out of some things so I did not get it all in

Meal#1 

1/2 cup ezekiel cereal

1/4 cup berries

(out of protein)

Meal#2

3 whites

1 whole egg

1 cup broccoli

Meal #3

4oz chicken

1 cup broccoli

Meal #4

10 almonds

Meal#5

4oz chicken

1 cup broccoli

Meal #6

10 almonds

about 4oz chicken

(needed something to sub protein) 

Rest Day and Message

Friday December 20th 2013

Today was a wonderful day! 

Its always weird to have a "rest" day 

but these are very appreciated

With the way we train, I have to have breaks

I was able to get a message from Max Hall 

It was awesome, just what my muscles needed

Nutrition

Today was a little off. I always try to stay on track, especially when I have a competition coming up, but today I was a little busy and got a little off. 

Meal #1 

1/2 cup ezekiel cereal

1/4 blueberries

25 grams protein

Meal #2

1 egg

3 whites

1 cup broccoli

Meal #3

4oz chicken

1 cup broccoli

Meal #4

10 almonds

Meal #5

12 almonds

Meal #6

4oz chicken

1 cup broccoli

Preparing for Iron Fitness Games

Thursday December 20th 2013

Today was great, we showed up to Urban WarFit 

planning on "running through" the Iron Fitness Games Events

Instead of a run through, Rob had us do the entire workout full out

It was fun though, and I am glad we did it

We went heavier than the prescribed weights

I am excited for this one!

Individual Rx Women

Event 1

4:00 AMRAP

30m OH Yoke Carry 155lbs

15 Burpees

2:00 REST

Event 2

4:00 AMRAP

20m Sled Push 145lbs

20m Keg Carry 125lbs

2:00 REST

Event 3

2:00 AMRAP

1 Axle Ground to Shoulder 95lbs

1 Axle Shoulder to Overhead 95lbs

Event 4

10:00 AMRAP Progressive Atlas Stone Load Ladder

Every 1:00 for 10:00

10 KB Swings 53lbs

1 Stone Load to 48"

Athletes will begin each minute with KB swings. After completion of 10 reps, athletes will have remaining time within that minute to load a progressively heavier atlas stone to a 48" platform. If athletes miss the stone load, additional KB swings within that minute will be scored as a tiebreaker and then the athlete is done with the ladder. When athletes exit the ladder, he or she will immediately be taken to the Floater Event.

Approximate Stone Weights

Women - starting below 100 up to low 200 with 10-20 lb. jumps

Floater Event

Announced Day of Contest

Final Event

Top 5 Rx Men

Top 5 Rx Women

Nutrition

I followed my diet pretty close today with an exception of 12 extra almonds. No pics today. 

Meal #1

1/2 cup ezekiel cereal

1/4 blueberries

25 grams protein

Meal #2

1 egg

3 whites

1 cup broccoli

Meal #3

4oz chicken

2 cups spinach (measured uncooked)

1 cup broccoli

Meal #4

25 grams protein

10 almonds

Meal #5

4oz tilapia

2 cups spinach

Meal #6

25 grams protein

Thrusters and A SWEEEEET SURPRISE

Wednesday December 18th 2013

Today was a WONDERFUL day

During my afternoon workout

I arrived to the gym, getting my stuff together

gearing up to go run with my fellow teammates

Anel and Gordon

As I am heading out the door....

Anel: Its great Tennil is back...

Me: WHAT?!?!?!

Anel: You said Hi to Tennil, right?

Me: WHAT?!?!!?!

Anel: Yah, Tennil is here...

Me: TENNIL!?!?!?!? WHAT?!?!?!? WHERE?!?!!??!

*I ran in to find her, found her and SHOCKED to see her, 

I was SO happy

I CRIED

A LOT

We hugged for a while while we both cried

I MISSED HER, is an understatement

 I need my partner

I need my friend

I love her, I don't know what I would do without her

SO HAPPY SHE IS BACK!!!!!

NUTRITION

Nutrition was good today.

I had 3 swedish fish.

Everything else was perfecto!

Tried a new protein cause I am out of Wfit.

"About Time" I am not sure how I felt about it.

Meal #1

25 grams protein

1/4 blueberries

1/2 cup ezekiel

(mixed in the berries today! Loved it!)

Meal #2

1 egg

3 whites

1  cup broccoli

Meal #3

5oz chicken

2 cups spinach

3swedish fish

Meal #4

10 almonds

25 grams protein

Meal #5

4 oz tilapia

2 cups spinach (measured uncooked)

14 spears small asparagus

Meal #6

10 almonds

WORKOUT

Morning:

A ton of strength with Rob, Patty and Troy

Afternoon:

Running

2x800m @80%

* I only timed one and it was 3:33

Ring Muscle Ups, EMOM

5×3

*worked on these with Rob

Front Squat, EOMOM

2×5 @ 80% – Tempo: 7.3.0.3. 155lbs

2×3 @ 85% – Tempo: 5.3.0.3. 175lbs

2×1 @ 90% – Tempo: 3.3.0.3. 195lbs

*felt good, but that first set was HARD

Clean (squat) & Jerk (split)

1×3 @ 60% 130lbs

1×3 @ 65% 140lbs

1×2 @ 70% 150lbs

1×2 @ 75% 160lbs

1×1 @ 80% 170lbs

1×1 @ 85% 180lbs

*A LOT harder after those front squats!!! But I hit each one...

WOD

10.9.8.7.6.5.4.3.2.1

Thrusters 75lbs

Burpee to Bar

TIME: 8:01

*This wasn't as bad as I expected. 

I hate thrusters, but trying to become friends ;)

 I did all the thrusters unbroken. 

Snatches are my FAVORITE

Tuesday December 17th, 2013

Snatches have become my favorite

I still love Cleans but man that Snatch!

I get under it, I feel like I have accomplished everything!

Then I put it down, or THROW it down

and I realize I still have lots of weaknesses...

NUTRITION

 meal#1 

1/2 cup ezekiel cereal

25 grams protein

(this little thief is always trying to steal my food)

meal #2

1 egg

3 whites

1 cup broccoli

1/4 cup blueberries

meal  #3

5oz chicken

2 cups of spinach  (measured uncooked)

1 cup broccoli

meal #4

25 grams protien

10 almonds

meal #5

4oz tilapia

2 cups spinach (measured uncooked)

*not pictured*

meal #6

10 almonds

Workout

Row

4x500m @70% 1:55.8, 80% 1:55.8, 90% 1:51.3, 100% 148.8

Rest- 1 min.

*This felt SLOW today*

Deficit Handstand Push Ups, EMOM

5×5 *These were tough for me :(

Snatch, EOMOM

1×3 @ 65% 105lbs 

1×3 @ 70% 115lbs

1×2 @ 75% 120lbs

1×2 @ 80% 130lbs

1×1 @ 85% 135lbs

1×1 @ 90% 145lbs

*this was a blast, I didn't want it to end*

--all touch and go--

Snatch Grip Deadlift, EMOM

1×3 @ 90% of 1RM Snatch 145lbs

1×3 @ 100% 165lbs

1×2 @ 110% 175lbs

1×2 @ 120% 190lbs

WOD 

15:00 time cap

5 Rounds

30 Wall Balls

50′ Walking Handstands

30 Double Unders

*at 15:00 I had 20 DU left! 

UGH FREAKING HANDSTAND WALKS!!!!

*finished my DU still

This one was hard, but GOOD

Worked on MU after...

Feeling a weird pain in my knee/tendons behind it. 

Hoping it goes away! 

True character is shown when you are defeated. Do you start pointing fingers? Blaming? Making excuses for your loss? OR do you see your weaknesses, realize your faults and become stronger from your defeat? The person who blames, complains, and is a sore loser will only remain a loser, you never win by taking that road...it only makes you more weak. Man up, give it all you got and be real with yourself. Either you had it or you didn't and if you didn't...keep moving forward, be better next time. But don't be that person who points fingers and makes excuses.

Squatting+Cleaning+Pull-ups = TOUGH DAY!!!

Monday December 16th 2013

Today was a FULL day of HARD stuff

I like CHALLENGING days

I do not get better by having easy workouts

I don't improve by taking it easy

That is why Rob is such a great coach

Today I was looking at our workout and thinking

 "who does this guy (Rob) think we are!?!?!"

He holds us to a high standard 

expects a LOT of us

We work hard

It pays off

Nutrition

Nutriton today was 

RIGHT ON POINT

I love days like this

I feel very accomplished when I follow my plan to a "T" 

Todays Workouts

Morning Session

100 revolutions on the Air Dyne @5mph

Seated Shoulder Press 

15 reps@20lbs

12 reps@25lbs

9 reps@30lbs

Inclined Dumbell Bench Press

15-12-9

20lbs,25lbs,30lbs

Inclined Fly

15-12-9

10lbs, 15lbs, 20lbs

Leaning Forward Flys

15-12-9

10lbs,15lbs,15lbs

Tricep Extensions

15-12-12

20lbs, 26lbs, 26lbs

Kettlebell

( Rob is probably gritting his teeth reading my 'titles' of these workouts! I need to know the names :/ )

Ended with the Air Dyne

100 revolutions @ 4mph

300 revolutions @ 5mph

*The Air Dyne is a Biotch!*

AFTERNOON 

Sesh

Running: 

1600m @ 70%

time: 8:13

Mobility

Strict Pull Ups, EMOM

1×5 – Tempo: 0.4.4.4.

1×4 – Tempo: 0.5.5.5.

1×3 – Tempo: 0.6.6.6.

1×2 – Tempo: 0.7.7.7.

1×1 – Tempo: 0.8.8.8.

*These were really hard for me, I need to work on these*

 High Bar Back Squat, EOMOM

2×5 @ 80% – Tempo: 7.3.0.3. 205lbs

2×3 @ 85% – Tempo: 5.3.0.3. 215lbs

2×1 @ 90% – Tempo: 3.3.0.3. 225lbs

*These weren't as bad as usual! I felt strong on these today!*

Power Clean & Push Jerk, EMOM

1×5 @ 65% 140lbs

1×5 @ 70% 150lbs

1×4 @ 75% 160lbs

1×4 @ 80% 170lbs

1×3 @ 85% 180lbs

1×3 @ 90% 190lbs

Keep Touch and Go as best as you can

**I had a hard time keeping touch and go with the last 3 sets**

Conditioning

Complete as many rounds and reps as possible in 4 minutes of:

10 Clean & Jerk 95

10 C2B Pull Ups

 ** I was so taxed by the time the WOD came up I couldn't keep my pace. 

I was really disappointed that I didn't make it to the next round.

 I know I could have. 

That is the worst feeling for me. 

I completed 55 reps**

EFF!!!

P.S. I need to work on C2B and get my butterflies

If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 240 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

READY for tomorrow! 

Workout Video

Sunday December 15th, 2013

I was asked to do a workout video 

I started filming today and it was fun 

I didn't realize how tiring it would be!

You are 

counting outloud

 encouraging

 being enthusiastic

 describing workouts...

All the while having perfect form and working out

I did 3 different workouts

It was awesome though

--Workouts I did were--

*3 rounds for time 

20 push-ups

30 sit-ups

40 air squats

*10-9-8-7-6-5-4-3-2-1

Push-ups

Sit-ups

Burpees

*3 rounds for time

20 lunges

20 jumping jacks

10 push-ups

10 air squats

5 sit ups

5 v-ups

Nutrition

Todays diet was a whole lot better than yesterdays!

I did have a dessert tonight, but only a few bites and then I realized it wasn't worth it so I stopped ;)

If I am going to cheat, its gotta be worth it!!!

Meal #1

1 egg

3 whites

1 cup broccoli

Meal #2

25 grams protein

10 almonds

Meal #3

4oz chicken

2 cups spinach (cooked)

Meal #4

25 grams protein 

10 almonds

Meal #5

5oz salmon

13 spears asparagus

Dessert: Chocolate Cake (about 4 bites)

Preparation is KEY

Saturday December 14th, 2013

Today was a wonderful day of working out

BUT

I failed to prepare my food and I paid the price

I woke up and literally rolled out of bed and had to head in to Urban Warfit

for a meeting and our Christmas WOD

(didn't have time to eat)

So I ate 10 almonds and 25 grams of protein during our meeting

We did our Christmas WOD which was an AWESOME workout

Then I had a protein bar (definitely NOT on my plan, but I had to get something in)

Prepare ASHLEY!

 PRE. PARE.

Then instead of going home like I planned I stayed at

Urban WarFit for a muscle up class with the one and only Samantha Wright

This went really well

Sam always gives me so much hope

We did a bunch of skill drills and then up on those rings

I got up 6 times and couldn't dip out

EFF!

YES, very frustrating but now we know what my problem is

Dip Strength and technique

Soooooo I will be working on that A LOT

Then I went STRAIGHT to work

I had no time to stop for food so I had more almonds (22) and 25 grams of protein

I worked for 2 hours and headed back home, I was starving

When I got home I had to get ready and leave for our Urban WarFit Christmas party

so I had a protein bar to hold me over

IF I WOULD OF HAD MEALS READY.....

then when we got to the party I had lots of meat

I didn't eat anything but chicken, pulled pork and beef

It was very tasty

All in All I felt like my nutrition was a FAIL

Everytime I mess up like this imagine my muscles disintegrating

I had a good day otherwise though

WORKOUT

1. 100m Run 

2. Deadlift 225lbs

3. Hang Power Clean 95lbs

4. Handstand Push Ups 

5. C2B

6. KB @ 44lbs

7. Burpee pullups

8. Wall Balls 20lbs

9. Hang Power Snatch 95lbs

10. Box Jumps 30"

11. OH squat 95lbs

12. Squat Clean Thrusters 95lbs

I don't even know what my time was because we did a staggered start, but I think it was around 45min. 

The last 4 rounds were the hardest!

As the song goes you will perform each movement and then go backwards completing the rep scheme for the previous movement until you have gone through all 12 days. 

1x100m Run, 2xDeadlift 1x100m Run 

-Then- 3xHPC/2xDL/1x100m Run..

-Then- 4xHSPU/3xHPC/2xDL/1x100m Run……. 

Then as for the MU class

I am trying to keep my head up considering that I am taking babysteps.

Here are some videos from the class....

I feel embarrassed even posting these cause I feel pathetic

 not being able to dip out...but it is what it is and I will conquer this!!! 

FREAK!

OH Squats, Snatches, Toes to Bar....OH MY!

Friday December 13th 2013

Today was a good day back!

I LOVE Fridays

I felt strong

I feel like I could have gone faster on the WOD

I should have taken less breaks

BUT all in all it was good

I want to get pics of our workouts, maybe tomorrow

NUTRITION

I still am not very hungry

today I has been a little later than usual 

and I switched the meals around too :/

Meal #1 @9am

(started later, I know this isn't good.

 I am usually starving when I wake up and I haven't been lately)

1 egg

3 whites

1 cup broccoli

Meal #2 @12pm

1/2 cup ezekiel cereal

1/4 raspberries

25 grams protein

Meal #3 @4pm

25 grams protein

10 almonds

Meal #4 @6pm

4oz chicken

1 cup broccoli (I needed a break from spinach today)

Meal #5 @9pm

4 oz tilapia

8 spears asparagus (instead of spinach)

I haven't eaten this yet but I will post a pic when I eat it 

Meal #6 @11pm

10 almonds

will post a pic when I eat it

*I was complaining to my husband about eating when I am not hungry

 and how I know I need to eat for energy and he reminded me 

I also need to eat to be strong and lean.

 I sometimes forget that eating isn't just for fuel for my workouts 

but I am also feeding my muscles. 

Kind of like feeding your kids or your pets :) 

Also, if you want your muscles to burn your fat you need to feed them! 

WORKOUT

Morning Run

1 mile @ 80% 9:00

Afternoon

--GIRLS DAY--

Running

4x400m @70%,80%,90%,100%

Rest- 1 min.

5×6 Toes to Bar EOMOM

*These felt awesome today*

O.H. Squats, EOMOM based off 200lb max

2×5 @ 70% – Tempo 5.3.0.3 140lbs

2×3 @ 75% – Tempo 3.3.0.3 150lbs

2×1 @ 80% – Tempo 1.3.0.3 160lbs

*LOVE THESE*

SNATCHES

3 Touch and Go Power Snatch @ 95lbs 

every 15 seconds for 3:30 (45reps)

*This was TOUGH, but I really loved it. Didn't miss any sets!!!*

WOD

30 Cal. Row (felt easy)

30 Box Jumps 24″ (these could have been faster :/ )

30 Shoulder to OH 105 (love these)

(for some reason I thought this was ground to OH 

so I did the first 4 as C&J then changed to Shoulder to OH- 

so I could have saved some time here)

30 Toes to Bar (felt good)

30 KB Snatch 35 (felt easy)

Time: 8:34

Rest

Thursday December 12th, 2013

Feeling better today

I went in to Urban WarFit this morning and stretched 

I am feeling less sore

more importantly, feeling better mentally

I needed today to regain some confidence 

So much of me wants to pretend like I don't have issues

Like I have everything in line 

I am a planner and when things don't go accordingly, I get stressed

Instead of "pretending" like I have my crap together

I am going to face my weaknesses HEAD ON dang it

Its not the easiest thing, and sometimes its scary

but my goals are worth the fight, sacrifice and effort.

I have learned the hard way that avoiding your weaknesses makes

YOU MORE WEAK

go figure, lol

TOMORROW....HERE I COME!!!!!

Nutrition

For some reason, I don't know why because I am eating every 3 hours and not doing anything different...I have no appetite. I usually am a hungry beast. I don't know whats up. Hopefully I am not pregnant LOL, j/k j/k j/k I am not! I haven't been taking any fat burners, my sleep is the same...I don't know. Regardless I have been eating on the 3 hour mark. I feel more lean, and have had a few compliments about being leaner but I really would like to get on the scale. I don't have one (for the first time in 15 years) and I would like to just see where I am at. 

Today was pretty on point except I had a protein shake for my last meal instead of 10 almonds because I was at work and forgot my almonds but had protein powder with me. 

(no pics today, I know I need to get better at this)

Meal#1

1/4 cup berries

1/4 cup ezekiel cereal 

(its supposed to be 1/2 but I wasn't hungry at all so I thought 1/4 is better than nothing)

25 grams protein

Meal#2

1 egg

3 egg whites

1 cup broccoli

Meal#3

4oz chicken

almost 2 cups of spinach

Meal#4

25 grams protein

10 almonds

Meal#5

4oz tilapia

2 cups spinach 

(measured raw but I cooked it, easier to eat that way for me)

Meal#6

25 grams protien