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)