Tuesdays Workout

Today was great!

Morning Running: 3.2 miles

Afternoon workout:
Strict Push Ups, emom
6x10
*focused on keeping my elbows in*

Strength:
Seated DB Shoulder Press, emom
1x15
1x12
1x9
1x15
Dumbbell Incline Chest Press, emom
1x15
1x12
1x9
1x15

Conditioning:
AMRAP 9 minutes
50 Thrusters 95/65
50 C2B Pull Ups
*This wasn't THAT bad. I got into 20th rep of my 2nd set of thrusters*

Handstand pushups deficit
5 sets of 6

Snatches:
2/5 @ 130#
2/3 @ 140#
2/1 @ 150#

Efficiency:
110# every 15sec for 3:45...stayed on track.

Finished off my day with Muscle Ups with Rob.
I usually just get 3 or 4 but It was nice to have a little extra push from Rob.
I couldn't dip out of 3 of them but I got 7 complete.
*Trying to get these in when AFTER my workouts. I figure If I can do them TIRED and SORE, then I will be golden*
I am going to up my daily reps to a 10min emom

Mondays Workout

Awesome Day

Okay soooo, I have been a slacker with the blog. 

Today was a wonderful training day. 

8:30am- Ran 4.73 miles---51 minutes but I was pushing my two boys in the stroller---

(I have been running every morning, 4 days a week I run between 2 and 3 miles and the other 2 days I run to Chapparal Park which is the 4.73 miles round trip)

11:30-1:00- Olympic Lifting Class with Joe Micela

45 minutes of Snatch

4 reps at 75#

4 reps at 95#

2 reps at 115#

2 reps at 125#

10 reps at 135 (in doubles)

30 minutes of Clean and Jerk

4 reps at 95#

4 reps at 115#

4 reps at 125#

2 reps at 135#

2 reps at 155#

10 reps at 165# (all doubles)

15 minutes of Front Squat

3 sets of 10 at 165#

4:00-6:00

Warm Up

Landmine Twist--3 sets of 20 total

2 sets of 6 pushups

*Weighted C2B pull-ups, I used a vest...not sure how heavy it was, maybe like 10lbs...
4 sets of 4

* I already worked on Oly today so instead of doing the cleans and jerks I worked on butterfly pull ups- 

I was able to string 10 together...did 4 sets

1- 5

2- 7

3- 10

4- 4

Front Squats

*since I already did front squats I just did Laura's numbers*

2/5--130#

2/3--140#

2/1--155# ( I think )

Efficiency (this was tough for me today, my collar bone is really killing me and I just struggled! I had to do singles)

30 reps of clean and jerk @ 125# every 15-20 seconds in 4:30 (supposed to be in 3:45 but I got behind)

Then 2 broad jumps every 15 seconds

*this was easy, but Rob informed me it was supposed to immediately follow the c & J...whoops!

Conditioning: I really loved this workout! 

I just did 10 rounds for time without stopping. I took tiny breaks when I got tired but tried to just NOT STOP moving. 

3 45# plates on the dog sled

8 burpees

Strict Dips
6x3
(I couldn't get deep enough when I did 4, I know its only 1 more but it wasn't counting so I just did 3)

Strength:
Seated DB Shoulder Press
1x15
1x12
1x9
1x15
Dumbbell Incline Chest Press
1x15
1x12
1x9
1x15

****THEN I haven't been on the rings for a few days because I have been so sore. I have made it a point to get up there after every workout and get at least 3 in so I can get used to doing them tired. I have been able to get up 99.9% of the time, which makes me so happy ;) 

Well today I decided I would do them fresh because of my soreness and aches and pains....BUUUUTTT I couldnt squeeze in during class because the floor was taken up. SO I had finished all my stuff and was like, "EFF, now I have to do them tired, I can't leave without doing them..."(kind of a mental thing) SOOOOO I hopped up there and I got 4 singles in before I left! They were so easy!!!!! I landed high in my dip and everything! YESSS! Perfect ending to my day.....Noooowww for stringing these suckers together! Can someone help me with that! I need at least 3 unbroken by regionals.****

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)