Each Day is a NEW DAY

Each Day is a NEW Day

I feel like this statement is very important. 

It is never too late 

you can always be better

You can always find a way to accomplish your goals

Chase your dreams

SOMETIMES

You just need a reality check

A swift kick in the pants

or someone to believe in you

While trials are hard

I am thankful for the downs just as much as the ups because 

it makes the ups that much better

Also, when you are "down" you know there is an "up" nearby. 

My weaknesses are constantly being showcased these days

I am not going to sit by and continue to let my weaknesses define me

I made a commitment to follow a diet and a new workout schedule 

and to be frank

changing things up can be really hard

But its also kind of exciting 

because it means action is taking place

and goals are about to be accomplished

Goals without a plan to reach them, are invalid. 

So here's to new goals, clean eating and accomplishments up ahead! 

Todays workouts consist of:

Running 3 miles

Pushing a stroller with 80lbs inside

Time: 36:56

Meet With Fransesco

1:30pm-2:30pm

Gymnastic movements

3pm Meet with Simon

3:30

8x200m Run Rest 30 seconds

6pm
2 Rounds

500m Row 75 Double Unders 400m Run

2k row
5 x 5 Toes to Bar + 5 Deficit HSPU, EMOM

6:30-7:30

MU with Sam

SO CLOSE
The transition felt so good.
I got up over the rings 4 times

Nutrition right on!

Meal#1

1/2cup ezekiel cereal

1/4cup berries

32grams protein

Meal#2

3whites

1egg

1.5cup broccoli

Meal #4
10 almonds
30 grams protein

Meal#5
5oz tilapia
2 cups spinach
( I got this diablo habenero mustard, it has changed my life )

Meal#6
10 almonds

Catching Up

Friday January 17th, 2014

Lately I have been thinking a lot about my priorities and balance. 

I have so many things going on in my life

Husband and Kids

Church

Crossfit

Work

School

I get so overwhelmed if I don't PLAN AHEAD

I have to prioritize and make sure my life is balanced 

Its so easy to let life get out of whack when you don't 

consciously focus on keeping priorities in line

ANOTHER thing

Remembering that this is MY life, MY JOURNEY

and I don't have to do what anyone "wants" me to do if I don't want to

(part of the glory and freedoms of being an adult)

I have always been one to succumb to others needs and wants 

I am constantly reminding myself that I can make my own choices and all that matters 

is that I am happy 

I was going to do a Re-Cap for last week but I am just going to start from yesterday.

BUT first I want to say...I gained a pound last week, I got on the scale on Monday and had gained a pound. I can't really afford that, at all. I have goals to reach and records to set! DANG IT! My husband and I had our 10 YEAR ANNIVERSARY and we went out to eat, dancing, and stayed a night in a hotel. We just relaxed and spent time with eachother, feeling the most in love ever after 10 years married and 4 kids later...ANYWAY, I am sure it had an effect on my weight. 

SOOOO after seeing the scale I decided I wanted to be excited to get on the scale, not scared! 

Needless to say, I am anxiously waiting monday to see my progress. I feel awesome.

THURSDAYS NUTRITION and WORKOUT

SO I walked in the gym ready to crush a workout. Having been able to look at my fellow teammates scores I was ready to take on the challenge of possibly beating their times! I also saw my good and amazing friend Elsa get some bar muscle ups! The pressure was ON!!! I love this about my training partners and fellow Urban WarFit girlies, I have something to live up to or strive for. 

So driving to CrossFit I pumped up the music, took my Muscle Pharm Pre-workout (which I LOVE) and prepared myself for some PR's....

I walked in with an awesome greeting from the one and only Rosie Herrerra and Ali Pyfer, and as I started stretching my coach told me I had to take today off cause I am preparing for Rush Club and need to be FRESH. 

What-the-What?!?!?!?

Serious?!?!?

"Oh okay, well I am going to get a bar muscle up"

This was my 4th one

Look at this bruise

It looks like I am showing you my boob

but I am not LOL

Its like the top of my rib cage

It hurts so bad!!!

NUTRITION

Meal#1

1/4cup berries

32 grams protein

(hate ezekiel cereal, so I skipped it today)

Meal#2

3whites

1egg

1 cup broccoli

(love this meal)

Meal#3

4oz chicken

4slices squash

1/2 broccoli

Meal#4

Power Bar

(I forgot my protein and almonds!!!!)

I went to the gas station and this was seriously all they had

*it tasted good lol

Meal#5

5oz chicken

7 spears asparagus

3 brussel sprouts

2 slices squash

Meal#6

12 almonds

Snatching

Tuesday January 14th 2014

Today was alright conditioning wise

I ran this morning a mile and a half in 12:46

I wouldn't say today was my "best" day

but it was okay

Warm Up

1 min. Double Unders (64)

30 sec. Rest

1 min. Pistol Squats (21)

30 sec. Rest

1 min. Burpees (20)

*I liked this. I kinda double unders, my rope kept hitting the ladder behind me and screwed me up. 

Weightlifting

Snatch, EOMOM

2×5 @ 75% 121lbs

2×3 @ 80% 131lbs

2×1 @ 85% 141lbs

*Touch and Go

*This was easy today, I liked these, I need to reset a little faster but they didn't feel heavy. 

 I was thinking today how crazy it was that not too long ago 145 was my max and now it just feels so good to throw up there!

Efficiency

Snatch, EOMOM

2 reps @ 95lbs every 20 seconds for 4:40 

*I was frustrated that this wasn't easier for me today. 

Conditioning

12 minute AMRAP

6 HSPU

12 OH Squat 115/75

24 Double Unders

HSPU got me on this one today!

I got 7 rounds + 1rep

Gymnastics

1) GHD Sit Ups

3×15

2) GHR’s

3×10

3) False Grip Ring Pull Ups

5×5

4) Hips to Rings

5×5

Nutrition

Todays nutrition was perfect!!!

I always love how I feel when I am good on my meal plan. 

This usually happens when I am super focused. 

I know my goals and no little piece of food is going to get in the way!!!

Meal #1

1/ 2 cup ezekiel cereal

1/4 cup berries

32 grams protein

Meal#2 

3 whites

1 egg

1 cup broccoli

Meal#3

4oz chicken

1/2 cup broccoli

4 slices squash

Meal#4

10 almonds

32 grams protein

Meal#5

4oz tilapia

2 1/2 cups spinach

(seriously have to choke this down)

Meal #6

10 almonds

Feeling Defeat

Today was kind of bittersweet

I felt really great on the strength 

but really wimpy on the gymnastics

Warm up: 3 Rounds

15 Burpees

15 seconds Rest

25 Unbroken Wall Balls

15 seconds Rest

* I loved this today, went next to Jen and it was a good way to be pushed to go faster! 

Gymnastics

1 Bar Muscle Up Every 15 seconds for 2:30

*almost got up a bunch of times

Weightlifting

Power Clean & Push Jerk, EOMOM

2×6 @ 75% 150lbs

2×4 @ 80% 160lbs

2×2 @ 85% 170lbs

*Touch and Go

Efficiency

*these were hard and awesome

Power Clean & Push Jerk, EOMOM

3×10 @ 55% 110lbs

*Touch and Go

*these were awesome, I tried to go super fast

Conditioning

10 minute AMRAP:

20 Box Jumps 30/24″

5 Chest to Bar

Score: I got 6 rounds plus 7 reps

followed by a 200meter run

I came back @ 6:30 for "Opens Skills Class"

We worked on rebounding box jumps and toes to bar

the metcon was

3 box jumps at the top of every minute 

and max effort toes to bar for the remaining time

7 min emom

I got 69 toes to bar

 *my hands hurt :(

they are just sore, raw...

I know this pic doesn't look bad but ouch!

Then we stayed after and worked on Ring MU

Skill

30 Minutes of Muscle Up Attempts / Practice

Ring Dips, EMOM

Hips to Rings, EMOM

And some other drills

Nutrition

Todays nutrition was good but not excellent because

I had a doc appt with my son and didn't get home till 9:30 and then

 I didn't have my #4 meal with me and went a little too long without food :( 

I hate this, because I know the longer I wait the slower my metabolism is. 

Meal#1 @9:30am 

1/2 cup ezekiel cereal

1/4 cup raspberries and blueberries

32 grams protein

Meal#2 @12:30am

3 whites

1 egg

1 cup broccoli

Meal#3 @4pm

32 grams protein

11 almonds

(didn't take a pic cause I was in a hurry to teach kids crossfit)

Meal#4 @8:30pm

5oz chicken

4 slices squash

1/2 cup broccoli

(pre-cooked meals for tomorrow and next day)

Meal#5 @ 11pm

32 grams protein

10 almonds

(haven't eaten it yet, but about to and will post pic tomorrow ;) )

Hopefully I am feeling better tomorrow about my performance/training. 

In fact, tomorrow WILL be better! 

Snatches and Burpees

Tuesday January 7th 2014

Today was pretty good, still trying to get back from being sick

3 Rounds

15 Burpees

50′ Handstand Walk

Snatch, EOMOM

1×3 @ 70% 115lbs

1×2 @ 75% 120lbs

1×1 @ 80% 125lbs

*Touch and Go

Full Snatch, EOMOM

3×8 @ 50% 80lbs

WOD

12 minute AMRAP

12 Burpees

12 O.H. Squats 95lbs

SCORE: 7 full rounds + 3 burpees

 --then--

5×5 False Grip Ring Pull Ups, EOMOM

5×10 Strict Push Ups, EMOM

...Later on in the evening...

Worked on MU

 -then-

3 Rounds

30 Calorie Row

100m Run

Nutrition

My nutrition was pretty close to perfect today.

I woke up late and so I missed my first meal and I still substituted zucchini in for my 

greens but I went to the store tonight and tomorrow everything will be perfect.

Meal 1

3 whites

1 egg

1 cup broccoli

Meal 2

32 grams protien

10 almonds

Meal 3

5oz chicken

7 slices zucchini's

(I ate some before this pic)

Meal 4

32 grams protein

10 almonds

Meal 5

5oz tilapia

7 slices zucchini's

Meal 6

10 almonds

(I ate some before the pic)

Rest Day

Sunday January 5th and Monday January 6th 2014

Not sure whats up with me lately but

I have been getting sick more than usual

I am feeling so sick today

I think its food poisoning

I did absolutely nothing on Sunday or Monday due to feeling like crap. 

BRING ON FEELING BETTER and TUESDAY!

13.1 is HARD

Saturday January 4th 2014

Well, I don't know what I was thinking when I thought that Rob (my coach)

wouldn't put this on us after the hard week we had, but I was wrong

Of course we were going to do 13.1

We had done 13.5, 13.4, 13.3, 13.2 and now 13.1

I was just so sore everywhere, mostly my calves

Ohhhh my calves

The pain......ouch

We did it and I hated it

The tenderness in my calves subsided during the workout, but quickly returned

Snatch

 (30 minutes to find 1RM) 

I only got 155lbs 

I went for 165 for a PR and missed it 5 times

Tried to hurry and squeeze in a 160 to atleast match my max

 but didn't have time to get it. 

WOD: 13.1

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 

17-Minute AMRAP of:

40 Burpees to a 6″ target 30 Snatches @  45# 

30 Burpees to a 6″ target 30 Snatches @ 75# 

20 Burpess to a 6″ target 30 Snatches @ 100#

10 Burpees to a 6″ target 30 Snatches @ 120#

I got 5 snatches @ 120lbs with a TOTAL SCORE OF: 195 reps

*Last year I got 179 reps*

--Worked on MU for a while afterwards--

I was really good with my nutrition today. Not perfect cause I grilled at a friends house but I didn't get too crazy :)

Meal#1

1/2 cup ezekiel cereal

32 grams protein

GOOD MORNING :)

Meal#2

3 whites

1 egg

1 cup spinach

Meal#3

32 grams protein

Meal#4

5oz chicken

about 1 1/2 cup zucchini

(plus tomorrows meal)

Meal#5

4oz steak

1 cup sweet potatoes

15 spears asparagus

(no pic)

Meal#6

32 grams protein

(no pic)

( I get to go grocery shopping on Tuesday to get some of the things I am missing)

New Dead Lift MAX

Friday January 3d 2014

Todays workout was bittersweet

I had PR'd on my Deadlift, which to be honest I didn't know if I could "PR" 

my 375lb deadlift but my training partner, Tennil, kept saying c'mon you have to PR. So I did.

Then I did 13.3, a crossfit workout from the opens last year. I was ready to crush my score from last year and I didn't. I was so frustrated! 

WOD

Warm Up

3×10 @ 24″BOX jumps, 2×15 @ 20″ Box Jumps, EMOM

Strength

10 Minutes to work up to 1RM Strict Press

My Max: 110lbs

20 Minutes to find 1RM Deadlift

My Max: 380lbs

Conditioning

Open WOD 13.2

10 minute AMRAP of:

5 Shoulder to overhead , 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box jumps, 24/20 inch

Score: 328 reps

Nutrition

Meal#1

1/2 cup ezekiel

32 grams protein

Meal#2

1 egg

3 whites

1 cup broccoli

Meal#3

chicken 4oz

1 cup broccoli

Meal#4

32oz protein

10almonds

Meal#5

5oz tilapia

3cups spinach measured (then cooked)

Playing Catch UP and Getting BACK on Track

**Monday December 30th 2013**

**Tuesday December 31st 2013**

**Wednesday January 1st 2014**

**Thursday January 2nd 2014**

Well Hello There!

Okay Okay so I have been a little MIA the past few weeks, in and out and all around and missing it on my meal plan here and there and not being consistent

...which...

 lets face it, Its making me feel like the "S" word 

and I need to STOP playing catch up. 

I need to get right

 MENTALLY & PHYSICALLY

for CrossFit and my upcoming events but more importantly 

to reach and accomplish my goals. 

My training schedule for January

Monday: 6am competitor training

               2:30pm conditioning and skill work

Tuesday: 8am competitor training

               2:30 conditioning and skill work

Wednesday: REST DAY, cardio and skills in the morning

Thursday: 8am competitor training

                 2:30 conditioning and skill work

Friday: 6am competitor training

             2:30 conditioning and skill work

Saturday:6am training sesh 

            10:30 competitor class

Sunday: REST DAY--nothing but playing with my kids :)

* I am also taking an olympic lifting class from Joe Micela starting mid-January which I am very excited about 

* Starting private gymnastics lessons as well

This week has had some awesome moments,

 but lots and lots of reminders

 of what I need to focus on. 

TRAINING

Monday December 30th 2013
(my 30th birthday) 

Morning: running 1.1

 time was 9:29

Endurance

Row for max meters

2 sets for 1 minute each

*first set: 305 meters

Rest 2 minutes

*second set: 306 meters

Strength

30 Minutes to Establish 1RM Thruster

MAX THRUSTER: 170lbs

Conditioning

“13.5″

FOREVER FRAN – CROSSFIT GAMES OPEN WOD

Released April 10, 2013

4 minute AMRAP

(Finish 90 reps, then your new time-cap is 8 min, unless you finish 180 reps, then your time-cap is 12 min……..etc.)

15 thrusters (65lbs)

15 chest-to-bar pull-ups

*I got 82 reps*

(beat last years score by 32 reps)

--I thought for sure I would make it into the next round, I want to try it again.--

Tuesday December 31st 2013 
(New Years Eve)

Skill

5×3 Bar Front Lever

Carl Paoli – Front Lever – Progression: http://youtu.be/q5Owd5_CUtY

Endurance

6×80′ Sled Sprints – Keep the weight light to keep it moving with minimal rest.

*we did 90lbs*

Efficiency

3 Rounds

15 Box Jumps 24″ Keep Unbroken, Rebounded

30 Double Unders

Strength

30 minutes to find 1RM Power Clean and Push Jerk

**My max was: 205lbs**

Conditioning

7 minute AMRAP of:

3 Clean and jerk (95lbs)

3 Toes-to-bar

6 Clean and jerk

6 Toes-to-bar

9 Clean and jerk

9 Toes-to-bar

12 Clean and jerk

12 Toes-to-bar

When you complete the round of 15, you go on to 18. When you complete 18, go on to 21, etc.

My Score: 101 reps

--Beat last years score by 26 reps--

*this one kills our grip*

Wednesday January 1st 2014 
(NEW YEARS DAY!!!)

Rest Day

*should have done cardio or something but didn't :/

Thursday January 2nd 2014
(TODAY)

400 meter run

4 sets of 250 meter Row With legs only (straight arms)

Rest 15 seconds in between 

Skill

1) 6 sets 30 Double Unders

Rest 15 seconds in between

2) 3 sets of 3 Muscle Ups, EMOM

Heavy Wall Balls 20lb ball

3 sets of 10

Rest 10 seconds in between

Conditioning

Open Workout 13.3

12-minute AMRAP of:

150 wall balls at 20 pounds

90 double-unders

30 muscle-ups

My Score: "Tie Break Time" 7:33

--beat last years score by 2 minutes and 23 seconds--

Running a 5k this evening I will post my time
Ran @ 5:30pm
Time: 29:26

NUTRITION:

*will finish this post tonight and fill in the remainder of the meals and times along with picures*

Meal#1 @ 7:45

12 almonds

32 grams of SFH protein

Meal#2 @ 10:45

3 whites

1 whole egg

1 cup broccoli

Meal#3 @ 1:45
(was out of chicken)
2 whites
1 egg
2 cups spinach

Meal#4 @ 4:45
12 almonds
32 grams of SFH protien

Meal #5 @ 8:15
4oz chicken
3 cups spinach

Meal #6 @ 10:15
32 grams SFH protein
(ran out of almonds)