So excited/happy that i pushed myself as hard as i did this weekend...did 5 WOD's on my forth week at crossfit! Finally getting past the soreness and working through the endurance/weakness issues.
Today was our "end of hell week/one year anniversary/for our fallen heroes WOD" I love that the encorporate the military into our WOD's in rememberance of an amazing and brave group of people that gave their lives for my freedom.
Meal 1: egg whites, 1/2 whole wheat english muffin with natural peanut butter, lots and lots of water in preperation for the WOD
WOD: "31 HEROES" As many reps as possible (AMRAP)--partner WOD--when one is running the other is lifting, when runner comes back, picks up where lifter left off. I partnered with Mike! I started off with the run (had to run 400m with 20 lb dumbbells) then came back and picked up where Mike was at box jumps...finished those then did 8 thrusters with 65 lbs...then started on rope climbs (where i did pull ups as a substitution) and got through 9 pull ups when Mike came back...after this first round it gets a little foggy haha. We kept going and going and going for 31 minutes :) It was a GREAT workout and im proud that i didnt stop...also learned how to be more efficient with pull ups thanks to the awesome trainers, did thrusters for the first time ever, and did 24" box jumps for the first time too!
**icing my foot...has really started to bother me again today, worse than ever so i'm going to be careful this weekend
Meal 2: burger with bun and cheese, a few chips, almonds
Meal 3: i've been snacking all night because i fell asleep after the workout today...getting ready to cheat this weekend and re-group for next week!
Lazy night...watching football...icing foot...cant wait to workout monday!!
Saturday, September 3, 2011
Friday, September 2, 2011
Day TWELVE...i like elizabeth
Calves are a little sore but all in all feeling good so i decide to WOD again!! (yes, i'm a glutton for punishment)
Meal 1: 3 egg whites (1 whole egg), 2 slices bacon, 1/2 cup strawberries/blueberries, orange juice
Meal 2: tuna, 2 rice cakes
Meal 3: 100g chicken, 1/4 cup rice, 1/4 cup trail mix
WOD: "ELIZABETH"...21-15-9...cleans, ring dips...felt REALLY good on this WOD!! I used 65 lbs for cleans and used the lavendar band for assisted ring dips. I am starting to feel stronger! cleans were great, didnt have to stop until 16...rested 3 seconds then did the other 5...did 15 ring dips, rested 3 seconds then did the other 6....second round was easy, didnt really have to rest until half way through ring dips...did 7...then 6...then 2...last round...easy til ring dips again...did 4, then 3, then 2. (apparently i need to work on ring dips!!) My total time was 8:03...felt really good about that!
**just now realized that i forgot to do my cashout...oops...but i DID roll out my legs after!!
Went for a nice 90 minute massage right after this workout...much needed...apparently according my massage therapist i'm a "mess" My muscles are all tight and/or have knots in them...awesome :(
Meal 4: 1/2 cup trail mix to tide me over til cheat meal!
Meal 5: chicken finger basket and sweet potato fries with diet coke at Movie Tavern! Yummm...
Now with a full tummy...i bid you all a good night!!
Meal 1: 3 egg whites (1 whole egg), 2 slices bacon, 1/2 cup strawberries/blueberries, orange juice
Meal 2: tuna, 2 rice cakes
Meal 3: 100g chicken, 1/4 cup rice, 1/4 cup trail mix
WOD: "ELIZABETH"...21-15-9...cleans, ring dips...felt REALLY good on this WOD!! I used 65 lbs for cleans and used the lavendar band for assisted ring dips. I am starting to feel stronger! cleans were great, didnt have to stop until 16...rested 3 seconds then did the other 5...did 15 ring dips, rested 3 seconds then did the other 6....second round was easy, didnt really have to rest until half way through ring dips...did 7...then 6...then 2...last round...easy til ring dips again...did 4, then 3, then 2. (apparently i need to work on ring dips!!) My total time was 8:03...felt really good about that!
**just now realized that i forgot to do my cashout...oops...but i DID roll out my legs after!!
Went for a nice 90 minute massage right after this workout...much needed...apparently according my massage therapist i'm a "mess" My muscles are all tight and/or have knots in them...awesome :(
Meal 4: 1/2 cup trail mix to tide me over til cheat meal!
Meal 5: chicken finger basket and sweet potato fries with diet coke at Movie Tavern! Yummm...
Now with a full tummy...i bid you all a good night!!
Day ELEVEN...you are determined to kill me
Woke up feeling GREAT...no soreness...lets get at this today!!
Meal 1: 3 egg whites, 1/2 cup rolled oats with milk, 1/4 cup blueberries
Meal 2: tuna with salsa and 2 rice cakes
WOD: "KELLY"...5 rounds...400m run, 30 box jumps, 30 wall balls....so first round did it in 4:30 (didnt stop at all)...second round i was at 9:30 (had to stop on box jumps--did 15 then 15 and on wall balls--same 15 then 15)....third round (this is where i started to get dizzy) i slowed up quite a bit and i was at almost 16 min (had to stop during box jumps--15 then 15-- and twice during wall balls--16 then 6 then 3) fourth round (yes...i am now pretty sure i'm going to keel over) i slowed up a lot and ended this at about 22 min then did the 400 m run on round 5...as i walked back in i realized i had reached my threshold, i was shaky and could have passed out...so i left :(
Finished 4 rounds and 1 400 meter run at 24:50
NOT happy with my performance...**note to self---eat more food before workout and drink more water as it was 97 degrees out...silly me
Meal 3: 1/4 cup almonds, cliff bar, 1/4 cup blueberries
Meal 4: Vi-shake--chocolate peanut butter, 1/2 cup blueberries
Meal 5: Vi-shake again chocolate peanut butter
determined to do better with this one next time!!
Meal 1: 3 egg whites, 1/2 cup rolled oats with milk, 1/4 cup blueberries
Meal 2: tuna with salsa and 2 rice cakes
WOD: "KELLY"...5 rounds...400m run, 30 box jumps, 30 wall balls....so first round did it in 4:30 (didnt stop at all)...second round i was at 9:30 (had to stop on box jumps--did 15 then 15 and on wall balls--same 15 then 15)....third round (this is where i started to get dizzy) i slowed up quite a bit and i was at almost 16 min (had to stop during box jumps--15 then 15-- and twice during wall balls--16 then 6 then 3) fourth round (yes...i am now pretty sure i'm going to keel over) i slowed up a lot and ended this at about 22 min then did the 400 m run on round 5...as i walked back in i realized i had reached my threshold, i was shaky and could have passed out...so i left :(
Finished 4 rounds and 1 400 meter run at 24:50
NOT happy with my performance...**note to self---eat more food before workout and drink more water as it was 97 degrees out...silly me
Meal 3: 1/4 cup almonds, cliff bar, 1/4 cup blueberries
Meal 4: Vi-shake--chocolate peanut butter, 1/2 cup blueberries
Meal 5: Vi-shake again chocolate peanut butter
determined to do better with this one next time!!
Day Ten...it's getting better!
So today i took off...because though i'm not as sore as last week, i'm trying to save myself from sudden death during hell week :)
Rolled the muscles out, stayed busy all day...no exercise required today!
Meal 1: 3 egg whites, 1 vi-shake (strawberry banana)
Meal 2: 1 packet tuna, 3 rice cakes
Meal 3: 1 vi-shake (peanut butter banana)
Meal 4: Nutra-cookie, 1/4 cup almonds, 1/4 cup blueberries
Meal 5: salad (spinach leaves, cucumbers, toms, onions, green peppers, ff balsalmic vin.)
Meal 6: 3 egg whites
BEEEEED :) ready to hit the gym again tomorrow!
Rolled the muscles out, stayed busy all day...no exercise required today!
Meal 1: 3 egg whites, 1 vi-shake (strawberry banana)
Meal 2: 1 packet tuna, 3 rice cakes
Meal 3: 1 vi-shake (peanut butter banana)
Meal 4: Nutra-cookie, 1/4 cup almonds, 1/4 cup blueberries
Meal 5: salad (spinach leaves, cucumbers, toms, onions, green peppers, ff balsalmic vin.)
Meal 6: 3 egg whites
BEEEEED :) ready to hit the gym again tomorrow!
Tuesday, August 30, 2011
Day NINE....but only day two of Hell Week!!
...GOOD NEWS... i'm not as sore as i thought i'd be after "Helen"....
...BAD NEWS...Nancy will take care of that...
haha well...bring it on!
Meal 1: egg white pancake (4 egg whites, 3/4 cup rolled oats, cinnamon, truvia, sugar free maple syrup) 1/4 cup blueberries
Meal 2: Nutra cookie before workout
WOD: "Nancy" 5 rounds of 400m runs, and 15 reps of overhead squats. I felt really good on all of it...the last run really hit me hard and it was my first time ever doing overhead squats so i only did 45 lbs. so i could really work on my form. I definitely feel like i could do more weight next time! Also...i did it in 15:03...that was awesome...feel really good about that time!!
CASHOUT: 20 spiderman pushups...these were suprisingly easy for me despite my hatred for pushups. I did the first 14 without having to stop...then i went to 18...stopped then did the last two. I feel really good!!
Meal 3: Vi-shake (blueberry) after workout
Meal 4: Nutra cookie, 1/4 cup almonds, 1/4 cup dried cranberries
Meal 5: shirataki noodles, pico de gallo, green peppers, onions, fat free balsalmic vinegarette
Meal 6: 3 egg whites
*i did notice during overhead squats that my thumbs went numb which was strange...not sure why....
Awesome Challenge Party in Louisville tonight...rolling out the ol' muscles...contemplating a day off tomorrow but we'll see what the morning crew says the WOD is whether i do it or not ;) I'm a little bit addicted now!!
...BAD NEWS...Nancy will take care of that...
haha well...bring it on!
Meal 1: egg white pancake (4 egg whites, 3/4 cup rolled oats, cinnamon, truvia, sugar free maple syrup) 1/4 cup blueberries
Meal 2: Nutra cookie before workout
WOD: "Nancy" 5 rounds of 400m runs, and 15 reps of overhead squats. I felt really good on all of it...the last run really hit me hard and it was my first time ever doing overhead squats so i only did 45 lbs. so i could really work on my form. I definitely feel like i could do more weight next time! Also...i did it in 15:03...that was awesome...feel really good about that time!!
CASHOUT: 20 spiderman pushups...these were suprisingly easy for me despite my hatred for pushups. I did the first 14 without having to stop...then i went to 18...stopped then did the last two. I feel really good!!
Meal 3: Vi-shake (blueberry) after workout
Meal 4: Nutra cookie, 1/4 cup almonds, 1/4 cup dried cranberries
Meal 5: shirataki noodles, pico de gallo, green peppers, onions, fat free balsalmic vinegarette
Meal 6: 3 egg whites
*i did notice during overhead squats that my thumbs went numb which was strange...not sure why....
Awesome Challenge Party in Louisville tonight...rolling out the ol' muscles...contemplating a day off tomorrow but we'll see what the morning crew says the WOD is whether i do it or not ;) I'm a little bit addicted now!!
Day EIGHT....let the hell week begin!!
Felt GREAT today...lots of strength after some rest this past weekend, no soreness...LET THE GAMES BEGIN!!! :)
Meal 1: 4 egg whites, 1 english muffin whole grain, 1/4 cup blueberries
Meal 2: tuna 1 package, handful almonds, 2 rice cakes
Meal 3: Vi-Shake--peanut butter and 1/2 nutra cookie
WOD: HELEN--(dont let the name fool you...sounds sweet...but it means death ;) 3 rounds--400m run, 21 KB swings, 12 pullups. I did the runs alright...the KB swings i did completely over my head ALL of them so i was pretty happy with that...first time doing American swings, and my first round i did 12 pull-ups unassisted!! After that i used the light purple band and i felt pretty good because that's the band that gives the least amount of resistance or "help". My total time was 15:25...i feel good on the first round, ok on the second and i was DYING on the third round haha...next time Helen...14 min or less...that's my goal!
CASHOUT: tabata sprinter situps...8 rounds...20 second sprint (as many sprinter situps as possible) and 10 second rest....WOW...my abs may actually be sore for the first time in my life!! love it!!
As i walked out today i got the wabble knees...if you've never had it...it means that at any given moment your body will give out from exhaustion haha it's a good thing ;)
Meal 4: 1/4 cup almonds, cliff bar, 1/2 Vi-shake-blueberry
Meal 5: homemade low fat lasagna
Nighty night...lets see what soreness tomorrow brings!
Meal 1: 4 egg whites, 1 english muffin whole grain, 1/4 cup blueberries
Meal 2: tuna 1 package, handful almonds, 2 rice cakes
Meal 3: Vi-Shake--peanut butter and 1/2 nutra cookie
WOD: HELEN--(dont let the name fool you...sounds sweet...but it means death ;) 3 rounds--400m run, 21 KB swings, 12 pullups. I did the runs alright...the KB swings i did completely over my head ALL of them so i was pretty happy with that...first time doing American swings, and my first round i did 12 pull-ups unassisted!! After that i used the light purple band and i felt pretty good because that's the band that gives the least amount of resistance or "help". My total time was 15:25...i feel good on the first round, ok on the second and i was DYING on the third round haha...next time Helen...14 min or less...that's my goal!
CASHOUT: tabata sprinter situps...8 rounds...20 second sprint (as many sprinter situps as possible) and 10 second rest....WOW...my abs may actually be sore for the first time in my life!! love it!!
As i walked out today i got the wabble knees...if you've never had it...it means that at any given moment your body will give out from exhaustion haha it's a good thing ;)
Meal 4: 1/4 cup almonds, cliff bar, 1/2 Vi-shake-blueberry
Meal 5: homemade low fat lasagna
Nighty night...lets see what soreness tomorrow brings!
Monday, August 29, 2011
Day SEVEN....sunday funday
So...today i went to Urban Active again (sigh)...and i did 3 400m row sprints...then i worked on a few kipping pull ups and did some cleans for technique...i'll call this "work day"
I didnt do a complete WOD, but just parts that i know i needed to work on...ready for "hell week" kiddos!!
Meal 1: Vi-Shake (banana/peanut butter) and 1/2 peanut butter nutra-cookie
Meal 2: 1 homemade granola bar
Meal 3: "tuna casserole" 1 package tuna, salsa, celery, onions all mixed up with bread crumbs/flaxseed sprinkled over top...baked for 10 min at 300
Meal 4: another serving of tuna casserole
Meal 5: chicken/green beans/plain veggies from Texas Roadhouse
Meal 6: 1 cup fat free cottage cheese
GOOOOODNIGHT!
I didnt do a complete WOD, but just parts that i know i needed to work on...ready for "hell week" kiddos!!
Meal 1: Vi-Shake (banana/peanut butter) and 1/2 peanut butter nutra-cookie
Meal 2: 1 homemade granola bar
Meal 3: "tuna casserole" 1 package tuna, salsa, celery, onions all mixed up with bread crumbs/flaxseed sprinkled over top...baked for 10 min at 300
Meal 4: another serving of tuna casserole
Meal 5: chicken/green beans/plain veggies from Texas Roadhouse
Meal 6: 1 cup fat free cottage cheese
GOOOOODNIGHT!
Day SIX....out of town
So, i'm not sure you all want me to say what i ate/did on this day!!
I was out of town so i ate spuratically, and not the best choices...so we will call this my off day/cheat day...
See ya Sunday!
I was out of town so i ate spuratically, and not the best choices...so we will call this my off day/cheat day...
See ya Sunday!
Day FIVE...gym hopping
So, i couldnt make it to crossfit because of time constraints...thus...i went back to Urban Active (i can hear the groans in the room...i feel ya) and did a previous WOD for fun/a small workout!
Meal 1: 3 egg whites, 1/2 cup oats/water with handfull of blueberries, cinnamon and a truvia mixed in
Meal 2: Peanut Butter Vi-Shake, handful of blueberries
Meal 3: tuna, 15 small rice cakes (sweet chili...wow they're good!!)
Meal 4: lean ground turkey with onions and green peppers mixed in with Mrs. Dash chili pepper mix
Meal 5: 4 egg whites and half strawberry/banana vi-shake with water
Meal 6: 3 egg whites
WOD: run 200m, 7 1 arm KB thrusters (i used the 26 lb KB), 10 pullups (i did this first set unassisted), 400 m run, 7 1 arm KB thrusters, 10 pullups (did first 4 unassisted...then used red band for remaining 6), then 200 m run. My time was 11:06...not bad i could have shaved off time if i had the band ready but i had to prep that in the middle of the second set. Good workout though!! Lats are on fire! ;)
Meal 1: 3 egg whites, 1/2 cup oats/water with handfull of blueberries, cinnamon and a truvia mixed in
Meal 2: Peanut Butter Vi-Shake, handful of blueberries
Meal 3: tuna, 15 small rice cakes (sweet chili...wow they're good!!)
Meal 4: lean ground turkey with onions and green peppers mixed in with Mrs. Dash chili pepper mix
Meal 5: 4 egg whites and half strawberry/banana vi-shake with water
Meal 6: 3 egg whites
WOD: run 200m, 7 1 arm KB thrusters (i used the 26 lb KB), 10 pullups (i did this first set unassisted), 400 m run, 7 1 arm KB thrusters, 10 pullups (did first 4 unassisted...then used red band for remaining 6), then 200 m run. My time was 11:06...not bad i could have shaved off time if i had the band ready but i had to prep that in the middle of the second set. Good workout though!! Lats are on fire! ;)
Day FOUR....unintended day of rest
STILL so sore, i've move back up from crawling to waddling however, so progress is being made!!
I ended up taking today off unintentionally due to time. I'm headed to Knoxville tonight for a big Challenge party and just ran out of time
So, i used my blue roller (i should probably post a picture because this thing is the death of me...)...and i'll post a picture when i get my new rumble roller...pretty pumped about it!!
everyone have a great day!!! see ya tomorrow :)
I ended up taking today off unintentionally due to time. I'm headed to Knoxville tonight for a big Challenge party and just ran out of time
So, i used my blue roller (i should probably post a picture because this thing is the death of me...)...and i'll post a picture when i get my new rumble roller...pretty pumped about it!!
everyone have a great day!!! see ya tomorrow :)
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