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.