More plates, please!

OLYMPIC LIFTING
Tall cleans, 4 x 1; 1 rep= 1 to each catching position: ¼ squat, ½ squat, full squat (70#)
2-position clean & jerk, floor + hang from below knee, 5 x 1 (134#)
Clean & jerk from floor, peak of 1 (153#; PR by 2#)

Small c&j PR but I'll take it! I hit 163# for the clean but pressed out and didn't jerk. BUT! Sam said we should just keep going up in weight and clean.ended up walking away with a 168# clean. That's a 23# PR! I'm REALLY awful/awkward at celebrating my own accomplishments as they happen but I'm pretty damn pleased with my progress.


CORE CONDITIONING

Complete 4 rounds for time (20:14)
Superman hold, 30 seconds
10 pike sit-ups
Wall plank, 30 seconds
10 pike sit-ups
L-hang, 30 seconds
10 pike sit-ups
1 minute rest
CASH-OUT: 50 superman rocks



Meal #1:
1/2 cup greek yogurt
1/4 cup Ezekiel cereal w/ hot water

Meal #2:
2 egg whites/1egg
1 cup spinach

Meal #3:
4oz chicken
1 cup spinach

Meal #4:
1 scoop SFH whey
1/2 greek yogurt

Post workout:
1 scoop MP Aminos

Meal #5:
5oz ground turkey
1cup green beans

Meal #6:
1 scoop SFH whey

**Had to modify my meals a bit to make sure I was sticking with soft foods

I hate you, broccoli!

OLYMPIC LIFTING ACCESSORY
1) Front squat, peak of 1 ****(202#; PR of 7#)****
failed at 207 then dropped down to 175# for a set of 3
2) Clean pulls, 5 x 2 @ 115% of PR clean (175#)
3) Jerk balance from behind the neck, 5 X 2
4) Superset:
Good mornings (55#): 3 x 12
Barbell curls (35#): 3 x 12 

1 mile run: 9:37

Well, I was feeling really great today, lots of energy and had my meals all set out for the day...until I cracked a freaking tooth eating BROCCOLI during lunch!! Looks like its protein shakes, greek yogurt, eggs, and whatever other soft things I can eat until I can get into the dentist. UGH!

Meal #1
1/2 cup plain non fat greek yogurt
1/4 cup Ezekiel cereal

Meal #2
1 scoop sfh whey
1/2 med banana

Meal #3
4oz chicken
1 cup broccoli
I didn't finish my lunch because I was so upset 

Meal #4
1/2 greek yogurt

post workout:
1 scoop aminos

Meal #5
Soup...I hate soup. I had planned all my meals and I could even have it because of my dumb tooth. SOUPER LAME (yeah...I went there)

Meal #6:
1 scoop sfh whey 

Other than my dental issues, I am so excited to have hit another PR today! I'm feeling stronger and stronger every day and can't wait to see where this journey takes me. I was even more surprised I was sore after yesterdays marathon of classes. I can't wait to get back at it tomorrow.

FINALLY!

 

OLYMPIC LIFTING:
3-position muscle snatch to overhead squat (floor, above knee, hip), 4 x 1

• 1x1@45
• 1x1@55
• 1x1@60
• 1x1@65

2 position snatch, floor + hang from below knee, 5 x 1

• 2x1@65
• 2x1@75
• 1x1@85

Snatch from floor, peak of 1

•  102#!!!! That's a 7# PR for me and I'm finally freaking above 100# for my full squat snatch!!! Not only did I PR, but I got to see some awesome accomplishments from a few other Warfitters tonight. It's always so much fun celebrating the fruits of our labor together and seeing all our hard work pay off. I'm IN LOVE with the accessory class and what it has done for me so far...thanks Sam!

GYMNASTICS:
MOBILITY: thoracic extension, 1 minute; band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side
DYNAMIC WARM-UP: 2 rounds of 30 second stations: cat camels, hollow rocks, lat pulls, scap push-ups, arm swings
SKILL #1: Static holds: L-sit, V-sit. Try to progress to rings
SKILL #2: Weighted pull-up, reach peak of 5 (green band + 10lbs)
MET-CON:
Death by ring rows (8+9)

CORE CONDITiONING:
Iso hyper, 4 x 1 minute
MET-CON: (about 95 reps...I lost count after a while)
At the start of every minute for 10 minutes complete 5 barbell roll-outs, for the remainder of the minute perform AMRAP superman rocks

Meal #1:
1/2 cup greek yogurt
1/4 cup Ezekiel cereal w/ hot water
2 MP Battle Fuel
6 MP Armor V

Meal #2:
2 egg whites/1egg
1 cup broccoli

Meal #3:
4oz chicken
kale salad
lemon juice

Meal #4:
1 scoop SFH whey
10 almonds

Pre workout:
2 MP Battle Fuel

Post workout:
1 scoop MP Aminos

Meal #5:
5oz chicken
1cup broccoli

Meal #6:
1 scoop SFH whey

Lift things up. Put them down. Repeat.

OLYMPIC LIFTING ACCESSORY
1) Snatch push press, peak of 1 (153#; PR by 26#)
Pretty big PR! I failed twice at 158#, by then my shoulders and arms were pretty beat and I just couldn't lock out. That's the most weight I've had overhead and I'm getting more and more comfortable in that position. Now, if only I could get my snatch weight up...that would be fantastic!
2) Pause snatch deadlift (2-5 second pause at mid-thigh), 5 sets of 2 with 115% PR snatch (129#)
My snatch is just under 100# but I went up in weight for the deadlifts. I'm feeling stronger and stronger after each of these classes with Sam so I can't wait to get a new PR (hopefully soon).
3) Superset:
Barbell lunges (65#): 3 x 10, each leg, alternating
Wide grip pull-ups: 3 x 12 (black band)
Incline press: 3 x 12 (20# dumbbells) 

1.5 mile run: 15:43
 I REEEEALLY wanted to do the WOD today (love me some deadlifts) but I definitely wanted to keep up with the running momentum I've got going here. I loath running with every freaking fiber of my being so I'm making it a point to run at least 3 times a week, warm-up runs not included.

Meal 1:
1/2 plain greek yogurt
1/4 cup Ezekiel cereal (with hot water)
6 MP Armor V
2MP Battle Fuel

Meal #2:
1 scoop SFH Whey
12 almonds

Meal #3:
4oz chicken
1 cup broccoli

Meal #4:
1 scoop SFH whey

Pre WOD:
2 MP Battle Fuel

Post WOD:
1 scoop MP Aminos

Meal #5:
5oz ground turkey
1 cup broccoli

Meal 6:
1/2 cup plain greek yogurt  

Snatch it

Olympic Lifting:
Snatch peak of 1 (99#) New PR; this lift is the bane of my existence! I've been stuck at the doorstep of 100# for sooooo freaking long and I just want to move past the 90's already!
Jerk peak of 1 (151#)

Open Skills class:
Dynamic warmup
2 rounds:
10 cat camels
5 forward rolls
10 scap push ups
10 lat pull downs
5 handstand walk ups
arm circles

Skill #1: Rope Climbs  
I got my first rope climb today! Somehow I've missed the days that we worked on rope climbs in class so I was pretty stoked to have gotten it my first time up. I only had one in me today but I'll take it!

Skill #2: Handstand walking
We did quite a bit of skill work and I managed to get a few steps (well...is it 'hands'?) during the metcon. I'm still not very comfortable being upside down without the wall, but near the end I was getting closer and closer to being upright...upside down. YOU KNOW WHAT I MEAN!

Metcon:
10 AMRAP (3+1)
15' handstand walk
5 push ups
15'  handstand walk
10 hallow rocks
This was soooo tough! I really wanted to scale the handstand walks but Sam encouraged me to do it RX. She said that I needed to get out of my head and just do it no matter how slow, the important thing was to just try to get comfortable being upside down. I'm glad I did it, my shoulders on the other hand were on FIRE! I can't wait to get to the point where I am comfortable with these gymnastics movements.

Meal #1:
2 egg whites/1 whole egg
1 cup broccoli
black pepper
I was out of broccoli and ended up stealing some of Wes' green juice (lots of spinach, and a pear) to get my veggie fix

Meal #2/post workout:
1 scoop aminos
10 almonds

Meal #3:
1 scoop SFH whey
1med banana
A late start to the day and a busy schedule caused me to 'miss' a full meal. By the time I realized I was late to eat, it was too close to dinner to eat an entire meal.
 
Meal #4:
about 5oz salmon
kale salad
about 1/2 cup cubed sweet potato
Went to True Food Kitchen with my mom for her birthday and admittedly, I had a couple bites for her flourless chocolate cake...ugh, it was so damn good! 

Meal #5:
1/2 cup plain greek yogurt

OLYMPIC LIFTING, 10:30-11:30a….NEW TIME!

• Snatch, peak of 1
• Jerk, peak of 1

- See more at: http://urbanwarfit.com/scottsdale-crossfit/sam-talks-specialty/#sthash.w7cElTkl.dpuf

OLYMPIC LIFTING, 10:30-11:30a….NEW TIME!

• Snatch, peak of 1
• Jerk, peak of 1

- See more at: http://urbanwarfit.com/scottsdale-crossfit/sam-talks-specialty/#sthash.w7cElTkl.dpuf

OLYMPIC LIFTING, 10:30-11:30a….NEW TIME!

• Snatch, peak of 1
• Jerk, peak of 1

- See more at: http://urbanwarfit.com/scottsdale-crossfit/sam-talks-specialty/#sthash.w7cElTkl.dpuf

Run run as fast as you can...

 I've only worked four days this week but three out of those four days have been 12+ hours long! Sleep has been sparse and my time in the gym has been minimal. This week (and last week) I've had to improvise my workouts during down time at work or when I finally get home at night.

The past two days I've ran 5k's! Yes. A 5k two days in a row. Who the heck am I?! You all know how much I LOATH running, so to have done two in a week (after running a half marathon on Sunday) is surprising. As proud as I am that I was able to stay the course, I feel like I've been missing out BIG TIME by not being able to make it to Urban the past two weeks.

I've said it before and I'll say it a million times more: I can't FREAKING wait until my schedule mellows out!!! But unfortunately, I know the next three months are going to be full of long nights so here is to improving my workouts and lots of running!

I came into work this morning and found this countdown on my desktop! Our Annual Franchise Conference is one of the biggest events that we do so this really stresses me out. Being an adult blows!

5k time - 35:43 running is clearly not my strong suit...I am DYING to lift all the thiiiiiiings!

Meal 1:
1/2 plain greek yogurt
1/4 cup Ezekiel cereal (with hot water)
6 MP Armor V
2MP Battle Fuel

Meal #2:
1 scoop SFH Whey
12 almonds

Meal #3:
4oz chicken
1 cup broccoli

Meal #4:
1 scoop SFH whey

Meal #5:
5oz ground turkey
1 cup broccoli

Meal 6:
1/2 cup plain greek yogurt

So. Freaking. TIRED!

BLAH! Today has been way too long and definitely didn't go the way I would have wanted it to. Work is getting increasingly busy to the point where I had to be in the office until 8:30pm tonight. I didn't even know that I was pulling over time until late this afternoon. I was frustrated thinking that I'd finally be able to get back on a normal schedule but I managed to sneak away for the accessory class while everyone else in my department took a break for dinner. I would have loved to have done the WOD tonight too but it just wasn't a possibility.

I wasn't prepared to be at work for so freaking long so I didn't have a real dinner, I just made due with my protein, almonds and whatever I could find in the break room. I used to store tuna at work but never ate it, but it looks like I need to keep food at work since late nights will probably be the norm for the next few weeks. 
 
OLYMPIC LIFTING ACCESSORY
1) Snatch push press, peak of 2 (127# PR)
2) Pause snatch deadlift (2-5 second pause at mid-thigh), 5 sets of 2 with 110% PR snatch (107#)
3) Superset:
Barbell lunges (#65): 3 x 8, each leg, alternating
Wide grip strict pull-ups: 3 x 10 (black band)
Incline press: 3 x 12 (20# dumbbells) 

Meal 1:
1/2 plain greek yogurt
1/4 cup Ezekiel cereal (with hot water)
6 MP Armor V
2MP Battle Fuel

Meal #2:
1 scoop SFH Whey
12 almonds

Meal #3:
4oz chicken
1 cup broccoli

Meal #4:
1 scoop SFH whey

Pre WOD:
2 MP Battle Fuel

Post WOD:
1 scoop MP Aminos

Meal #5:
1 scoop SFH whey
15 almonds
1 med banana

Meal 6:
1/2 cup plain greek yogurt