So, i decided to take today off! :) I had all intentions of "bring the pain" saturday but my body told me to rest.
Meal 1: 3 egg whites, 1/2 cup oats with cinnamon and truvia
Meal 2: salad with lean ground turkey, tomatoes, 4 hardboiled egg whites, onions, cucumbers, green peppers with ff balsamic vin.
Meal 3: cabbage, 3 hardboiled egg whites and a whole grapefruit
Meal 4: 1/4 cup blueberries, 1 packet tuna
Meal 5: 5 hardboiled eggwhites with season-all
bring on the 9/11 WOD...in rememberence of our fallen heroes, friends and family!! *g'night*
Saturday, September 10, 2011
Friday, September 9, 2011
Day EIGHTEEN...i'm going to be a rowing machine
Foot is still good...in case anyone is wondering ;) Thinking about starting back with Dr. Mike for ART (active release therapy) to get working on my shoulders and this stupid foot...prob should make an appointment but i'm so darn stubborn!!
PS...this food is going to be very redundant for the next two weeks...but i'll keep repeating it!
Meal 1: 4 egg whites, 1/2 cup oatmeal with cinnamon and truvia
Meal 2: 1 package tuna, 3 rice cakes
Meal 3: 1 package tuna, 3 rice cakes, 1/8 cup almonds
WOD: AMRAP (as many reps as possible) in 15 minutes--400m run (and of course...i was the rower in the group) and 10 power cleans (and yay for not bruising my collar bone today!)...So, first round of 400m sucked...then the power cleans were not great form but i tried a much heavier weight than i've ever done before so it was trial and error...more on the side of error i guess. First 10 did 75 lbs...next found of 400m sucked even more...then the next 10 power cleans i did with 65 lbs (i think my form got a little better)...next 400m was well...sucky....then i did the next two sets of power cleans i did with 55 lbs and my form was MUCH better...i need to practice more! The fourth row was miserable...then fifth row i only made it to 200m before the timer went off to end...so i did 4.75 rounds in 15 min! not too shabby...i'm ok with that!
Prob should have stretched but i was tired and just wanted to get home today
Meal 4: lean ground turkey with onions, green peppers and ff balsalmic
Meal 5: 5 hardboiled eggwhites 1/4 cup blueberries
Meal 5: 4 hardboiled eggwhites
CASHOUT: holding a handstand as long as possible...definitely didnt stay in that as long as i could have...but i havent done a handstand in probably 4-5 years! Gotta work on that again...fun...like old times! :)
Great workout today...and the rows didnt REALLY suck...i just really need to work on my endurance :) Its getting so much better and i'm really excited about it! *g'night folks*
PS...this food is going to be very redundant for the next two weeks...but i'll keep repeating it!
Meal 1: 4 egg whites, 1/2 cup oatmeal with cinnamon and truvia
Meal 2: 1 package tuna, 3 rice cakes
Meal 3: 1 package tuna, 3 rice cakes, 1/8 cup almonds
WOD: AMRAP (as many reps as possible) in 15 minutes--400m run (and of course...i was the rower in the group) and 10 power cleans (and yay for not bruising my collar bone today!)...So, first round of 400m sucked...then the power cleans were not great form but i tried a much heavier weight than i've ever done before so it was trial and error...more on the side of error i guess. First 10 did 75 lbs...next found of 400m sucked even more...then the next 10 power cleans i did with 65 lbs (i think my form got a little better)...next 400m was well...sucky....then i did the next two sets of power cleans i did with 55 lbs and my form was MUCH better...i need to practice more! The fourth row was miserable...then fifth row i only made it to 200m before the timer went off to end...so i did 4.75 rounds in 15 min! not too shabby...i'm ok with that!
Prob should have stretched but i was tired and just wanted to get home today
Meal 4: lean ground turkey with onions, green peppers and ff balsalmic
Meal 5: 5 hardboiled eggwhites 1/4 cup blueberries
Meal 5: 4 hardboiled eggwhites
CASHOUT: holding a handstand as long as possible...definitely didnt stay in that as long as i could have...but i havent done a handstand in probably 4-5 years! Gotta work on that again...fun...like old times! :)
Great workout today...and the rows didnt REALLY suck...i just really need to work on my endurance :) Its getting so much better and i'm really excited about it! *g'night folks*
Day SEVENTEEN....apparently jerks are not my thing
Foot is feeling fantabulous so i'm exciting about WOD'ing today...no running though...staying smart :)
PS....BRING IT ON DIET!!! started my "photo shoot" diet on Tuesday actually but then i had a few weird days of missing things randomly so...today it was ON!...not overly excited about it but gotta do what ya gotta do...energy will be low...i will be snippy...might wanna stay away ;)
Meal 1: 4 egg whites, 1/2 cup oats with cinnamon and truvia
Meal 2: package of tuna and 3 rice cakes
Meal 3: another package of tuna 1/8 cup almonds and 2 rice cakes
WOD: Jerks 3-3-3-3-3 (5 sets of 3 in case you lost count) then 3 rounds of 10 one arm kettelbell presses, 20 walking lunges with kettelbell (holding like a goblet squat), then 30 double unders (which of course my un-coordinated butt still cannot master) So...started out with the jerks...and let me tell you...they live up to their name!!! UGH...i'm not good at them...apparently i do push presses instead of jerks...because i miss the squat stand squat...that darn second squat :( So...back to the practice field on those...add that to my list. Now, the WOD...umm...KB's and i look like we got in a fight and they won...my forarms are ridiculously sore and bruised...no bueno. So i did the first round with the 26 lb kb...then on the second round i did the first 4 on each arm with that then had to use the 18 for the rest...last round i did 2 with the 26 lb and then did 18 for the rest again...WEAK! not happy with that...so next walking lunges...i own those...no prob ;) Then 30 double unders...well i look like i'm having seizures i think trying to do them...so i did singles (90 every round). Did the WOD in 10:34 i think it was...or maybe 11:34...cant remember!! either way it wasnt great :(
CASHOUT: Dueling ropes...they look friendly but they are NOT...that was hard!! 30 seconds
Meal 4: 1/8 cup almonds, 1/2 head of cabbage, 4 egg whites mixed in with a little vinegar and 1/2 grapefruit
Meal 5: 4 hardboiled eggs
ahhh...i feel great, but hungry...cant wait to weigh on sunday!
PS....BRING IT ON DIET!!! started my "photo shoot" diet on Tuesday actually but then i had a few weird days of missing things randomly so...today it was ON!...not overly excited about it but gotta do what ya gotta do...energy will be low...i will be snippy...might wanna stay away ;)
Meal 1: 4 egg whites, 1/2 cup oats with cinnamon and truvia
Meal 2: package of tuna and 3 rice cakes
Meal 3: another package of tuna 1/8 cup almonds and 2 rice cakes
WOD: Jerks 3-3-3-3-3 (5 sets of 3 in case you lost count) then 3 rounds of 10 one arm kettelbell presses, 20 walking lunges with kettelbell (holding like a goblet squat), then 30 double unders (which of course my un-coordinated butt still cannot master) So...started out with the jerks...and let me tell you...they live up to their name!!! UGH...i'm not good at them...apparently i do push presses instead of jerks...because i miss the squat stand squat...that darn second squat :( So...back to the practice field on those...add that to my list. Now, the WOD...umm...KB's and i look like we got in a fight and they won...my forarms are ridiculously sore and bruised...no bueno. So i did the first round with the 26 lb kb...then on the second round i did the first 4 on each arm with that then had to use the 18 for the rest...last round i did 2 with the 26 lb and then did 18 for the rest again...WEAK! not happy with that...so next walking lunges...i own those...no prob ;) Then 30 double unders...well i look like i'm having seizures i think trying to do them...so i did singles (90 every round). Did the WOD in 10:34 i think it was...or maybe 11:34...cant remember!! either way it wasnt great :(
CASHOUT: Dueling ropes...they look friendly but they are NOT...that was hard!! 30 seconds
Meal 4: 1/8 cup almonds, 1/2 head of cabbage, 4 egg whites mixed in with a little vinegar and 1/2 grapefruit
Meal 5: 4 hardboiled eggs
ahhh...i feel great, but hungry...cant wait to weigh on sunday!
Wednesday, September 7, 2011
Day SIXTEEN...i was smart today
So...foot felt crappy all day so i iced it 3 times for 20 min each time and it actually started to feel better before i decided to go to crossfit...SO....i was smart today :) i decided NOT to run and to do what i knew i should have done the other day...row instead!
Meal 1: Mike brought me a sandwich from starbucks :) yum yummy! we'll call this a spuratic cheat
Meal 2: 3 egg whites and 1/4 cup oatmeal with blueberries on top
Meal 3: 1/4 cup sunflower seeds, 1 pack tuna, 2 rice cakes
WOD: 7 rounds for time: 7 push ups, 7 air squats, 7 toes to bar, then on LAST round...do 800m run (which i rowed instead) Push ups are a weakness of mine since having surgery on my chest...so i did well with those up until the 5th round then i did 4 then did the last 3 on my knees and same with the next two rounds. I am getting a little better on my kipping with my toes to bar but the timing is still really off there. I'm not very efficient so i'm wasting time in between each rep trying to figure out how to kip haha. So, i'll need to work on that more! After 7 rounds my time was at 8 minutes which i was really happy with but then came the row (ugh...can you hear me groaning?) I am pretty sure i could have ran faster but i'm trying to get better at rowing AND save my foot while i'm at it. So, i did the 800m only having to rest twice at 300m and at 600m. I finished out strong though with a time of 11:30. I was pretty happy with that, but i'm now starting to see areas that i could have made up time! I love that there's so much room for improvement :)
CASHOUT: AMRAP pistols in 1 min--so i'm pretty good at these until my legs are jello from 800m row! I did the first few without holding onto anything and then i had to use the smallest rubberband to help me :) I felt really good about today!
Meal 4: nutra-cookie and a banana vi-shake
Meal 5: lean ground turkey (180 grams) with onions, green peppers and 2 tbsp salsa
Foot still feels good, i stretched a lot today...i'm ready for tomorrow!! *g'night*
Meal 1: Mike brought me a sandwich from starbucks :) yum yummy! we'll call this a spuratic cheat
Meal 2: 3 egg whites and 1/4 cup oatmeal with blueberries on top
Meal 3: 1/4 cup sunflower seeds, 1 pack tuna, 2 rice cakes
WOD: 7 rounds for time: 7 push ups, 7 air squats, 7 toes to bar, then on LAST round...do 800m run (which i rowed instead) Push ups are a weakness of mine since having surgery on my chest...so i did well with those up until the 5th round then i did 4 then did the last 3 on my knees and same with the next two rounds. I am getting a little better on my kipping with my toes to bar but the timing is still really off there. I'm not very efficient so i'm wasting time in between each rep trying to figure out how to kip haha. So, i'll need to work on that more! After 7 rounds my time was at 8 minutes which i was really happy with but then came the row (ugh...can you hear me groaning?) I am pretty sure i could have ran faster but i'm trying to get better at rowing AND save my foot while i'm at it. So, i did the 800m only having to rest twice at 300m and at 600m. I finished out strong though with a time of 11:30. I was pretty happy with that, but i'm now starting to see areas that i could have made up time! I love that there's so much room for improvement :)
CASHOUT: AMRAP pistols in 1 min--so i'm pretty good at these until my legs are jello from 800m row! I did the first few without holding onto anything and then i had to use the smallest rubberband to help me :) I felt really good about today!
Meal 4: nutra-cookie and a banana vi-shake
Meal 5: lean ground turkey (180 grams) with onions, green peppers and 2 tbsp salsa
Foot still feels good, i stretched a lot today...i'm ready for tomorrow!! *g'night*
Day FIFTEEN...oops i did it again
Felt great this morning....foot feels good...i'm ready to WOD!!! :)
Meal 1: egg whites with salsa, oatmeal with 1 tsp peanut butter and a few raisins
Meal 2: tuna with 3 rice cakes and 1/4 cup sunflower seeds
Meal 3: 100 grams of chicken and 80 grams of sweet potato
WOD: AMRAP 2 heavy deadlifts, 8 burpees over bar, 200m medball run increasing weight in deadlift as you work through each rep. I started deadlift at 85...which i know was way too easy, i just wasnt sure how this WOD was going to work...so then after the first round i added 10 to each side making it 105...this was still pretty easy so i added 5 to each side for the next round for 115...then i added another 10 the next round for 125 and then the last round my foot was killing me again (should NOT have ran...oops i did it again) so i stayed at 125 and dropped the medball and just ran it out as fast as i could. Did the WOD 5 reps in 12 minutes with ending weight of 125. Meal 4: 3 egg whites hardboiled and boiled cabbage with a little vinegar, pepper and a dash of season-all
Meal 5: hand full of almonds, 1/4 cup blueberries and 1/2 cup cottage cheese
Meal 6: 3 egg whites hardboiled
Walking out...i knew i had done it in with the foot again...i hobbled out...and i've now been icing the foot since. Its swollen, which worries me and it's acutely painfull...*praying it's nothing
Nighty night!! we'll see what tomorrow brings!
Meal 1: egg whites with salsa, oatmeal with 1 tsp peanut butter and a few raisins
Meal 2: tuna with 3 rice cakes and 1/4 cup sunflower seeds
Meal 3: 100 grams of chicken and 80 grams of sweet potato
WOD: AMRAP 2 heavy deadlifts, 8 burpees over bar, 200m medball run increasing weight in deadlift as you work through each rep. I started deadlift at 85...which i know was way too easy, i just wasnt sure how this WOD was going to work...so then after the first round i added 10 to each side making it 105...this was still pretty easy so i added 5 to each side for the next round for 115...then i added another 10 the next round for 125 and then the last round my foot was killing me again (should NOT have ran...oops i did it again) so i stayed at 125 and dropped the medball and just ran it out as fast as i could. Did the WOD 5 reps in 12 minutes with ending weight of 125. Meal 4: 3 egg whites hardboiled and boiled cabbage with a little vinegar, pepper and a dash of season-all
Meal 5: hand full of almonds, 1/4 cup blueberries and 1/2 cup cottage cheese
Meal 6: 3 egg whites hardboiled
Walking out...i knew i had done it in with the foot again...i hobbled out...and i've now been icing the foot since. Its swollen, which worries me and it's acutely painfull...*praying it's nothing
Nighty night!! we'll see what tomorrow brings!
Monday, September 5, 2011
Day FOURTEEN...still with the darn foot!!
Taking today off too...the WOD looks really fun but i'm just afraid to keep pushing it with this foot pain. So...took today off!
READY to get back to workouts and eating normally. Taking the rest of today as a bit of a cheat day as well because i have to start dieting for a photo shoot starting tomorrow :)
Did a little WOD at my house, just did 3 rounds of 15 push ups, 20 air squats and 25 sit ups. Felt good to do a little something but i'm ready to get back!
*goodnight*
READY to get back to workouts and eating normally. Taking the rest of today as a bit of a cheat day as well because i have to start dieting for a photo shoot starting tomorrow :)
Did a little WOD at my house, just did 3 rounds of 15 push ups, 20 air squats and 25 sit ups. Felt good to do a little something but i'm ready to get back!
*goodnight*
Day THIRTEEN...day of rest...again
Well...overall i feel great from last week, however the foot....not so much!!
So, i'm taking the next two days off.
Headed to King's Island today...hopefully the foot holds up through lots of walking!! :)
Rode the Beast, Vortex, the Crypt, Adventure something, and Mike rode the Diamondback but i freaked out because there werent seat belts haha so i didnt ride it. Such a fun day but you definitely dont wanna know what i ate...ugh...ready to get back to my normal diet :)
So, i'm taking the next two days off.
Headed to King's Island today...hopefully the foot holds up through lots of walking!! :)
Rode the Beast, Vortex, the Crypt, Adventure something, and Mike rode the Diamondback but i freaked out because there werent seat belts haha so i didnt ride it. Such a fun day but you definitely dont wanna know what i ate...ugh...ready to get back to my normal diet :)
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