The best you that you can be

I get to leave work early today and once I do it's going to be hectic trying to get ready for tonight, and since it's a slow day at work, I figured, why not blog now?!

Today I read a blog about making New Years resolutions and how, women especially, place making changes to their bodies at the top of the list. Well, duh! Who doesn't? Heck, my goals for the new year is just that, it's time to get lean and strong! Who doesn't want to look and feel their absolute best?! But this blog didn't encourage women to set those goals, in fact it encouraged women to accept the bodies they were given for they are fearfully and wonderfully made. Now, before you get all crazy on me, hear me out.

I 100% agree that we were made to perfection, each and every one of us! Every person who has been given life is a beautiful creature and no one can ever say different. Every freckle on your cheek to every hair on your head was placed with great consideration and we should all celebrate each others beauty! No color, shape, or size should be looked at with negative judgment, but honestly, have we all been good to the bodies we've been given? Probably not. I know. I know what you're thinking! "But, Melissa! You just said that YOU made goals to change YOUR body. Why aren't you satisfied with your own body?" Well, its not that I'm unsatisfied with my own body. I love being a curvy girl! I've always been this girl and I hope to never lose that. But why can't I be a stronger, faster, and healthier version of myself without people thinking my end goal is to look like a playmate? My goals are far from that! And my hope is that for you women out there, your goals are for yourself and not to satisfy onlookers.

I totally get what the author of the aforementioned blog is getting at. Women! You are beautiful in every way, shape, and form. Yes, be happy with who you are. You were not made to solely serve the purpose of attracting men. You were made to be so much more than that! But why not be strong? Why not be healthy? Why not be fit? Why not be the very best you that you can possibly be? A number of women at my work have asked why I enjoy lifting and that if I wanted to lose weight I should just run and eat carrots. Uh, no thanks! This journey for me isn't about looking a certain way for ANYONE. It's about breaking free from old habits that have held me back, it just so happens that my journey travels down the road of health and fitness.

I am a quitter. I run from anything that challenges me. I never follow through with things. I can typically be pretty negative and never find the good in anything, especially in myself. These are things that have plagued my life for as long as I can remember and I am seeing those negative aspects of my life melt away while on my fitness journey. Why any of that has anything to do with me throwing around heavy weights is beyond me, but it sure as hell has given me reason to believe that we as women shouldn't be discouraged to ever find the best us possible! Whether it be through fitness or not, find the you that is strong, mentally and physically. I know that's what I want.

In the end, I'm just not a fan of people discouraging progress in women. Go out there and seize the day ladies!!! Phew! Alright let me get off my soap box.

These are my planned meals for the day:

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

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

Meal #3:
5oz chicken
1 1/2 cups spinach

Meal #4:
1 scoop SFH whey
15 almonds

And that's what I can account for right now as far as meals go. Going to a New Years Eve party and I know there will be things that are safe to eat while on my meal plan and things that I should steer clear of. I'll keep you posted on how that all works out. In the meantime, have a fun, safe and joyful New Year everyone!

It feels good to be home

IT FEELS SO GOOD TO BE BACK AT URBAN!!!!!! It was so nice to finally workout with other people again. I'm sure I'm not the only one, but I find it so hard to workout at home so to be around the people who motivate me to keep on keeping on was a nice change.

Today I committed to a 9 week challenge that Jess is putting together, mind you I only said I'd do it after she called me out on Facebook. Looks like I've found a good person to keep me accountable! Over the next 9 weeks I'll be tracking my body fat percentage and inches lost which will be nice to couple with my meal plans! So much accountability and so many goals for the next year, I'm getting excited!!!!  

Box squats (work up to peak of 1)

• 1x3@95#
• 1x3@135#
• 1x3@175#
• 1x2@205#
• 1x2@215#
• 1x2@235#
• 1x1@245#
• 1x1@255#
• 1x1@260# I'm pretty stoked about this!!!!!

Clean RDL, 5 x 2 @ 115% PR clean

• 1x2@45kg
• 1x2@65kg
• 5x2@75kg

Push press, 4 X 2 @ 115% PR strict press 

•  Stayed at 95# for push presses. I've been subbing this with incline presses because of my wrist so I wanted to ease into it with the weight.

superset with hammer curls 4 X 12

• 2x12 with 20# dumbbell
• 2x12 with 15# dumbbell (my shoulders were getting fried by the last two sets!) 

I originally planned to do Sam's accessory class and then the 7pm WOD but my shoulders were shot so instead I came home and did three rounds of 50 air squats, 40 v-ups and 15 jumping pull ups (3 second hold at the top of the pull up). Since I wont be able to make it to Urban tomorrow for the 9am class because of work, I'll be going on a run! I haven't done much running as of late and I'm signed up for a half marathon come January...guess who's freaking out?! This will be my 6th one and I've never been the best runner but I'm interested to see how I end up doing now that I've been doing crossfit. This should be interesting!

I must be losing my mind, could have sworn I took pictures of my meals but alas, no photos in my gallery.

Meal #1:
1/2 cup greek yogurt
6 armor v
2 battle fuel
..and coffee. I'm a much better person after having coffee!

Meal #2:
I was supposed to have 2 egg white and 1 whole egg. This morning I hard boiled my eggs and planned to just take the yoke out but my eggs crumbled with the shell. Super annoying. Luckily I had a backup plan. 
1 scoop SFH
handful of almonds

Meal #3:
5oz chicken
1 1/2 cups spinach (measured uncooked then steamed)
I ate 10 almonds after I finished my lunch

Meal #4:
1 med apple
10 almonds

Post workout:
1 scoop aminos
1/4 mango

Meal #5:
5oz chicken
1 1/2 cup spinach

Meal #6:
1/2 cup greek yogurt
1 tbsp peanut butter

"Trying times are not the times to stop trying"

The past few days have been a little rough but I'm rolling with the punches! I've been pretty bummed that I haven't been able to make it class and have had to workout on my own at home. My work schedule hasn't been helpful and then on Saturday I got into a car accident on my way to the 9am WOD and since then have been in a funk. My headaches came back so I'm back on my meds (not happy about that) and they make me drowsy and I typically lose my appetite when I take them. My battle for the past few days have been to make sure that I'm eating when I need to and what I need.

One of my goals as of late has been to work on my mental toughness during WODs and overcoming my fear of "the suck". Yes, that is a technical term. I have realized that mental toughness needs to spill over into all other aspects of my life as well. The past few days I have really had to find the positive things going on in my day even when everything else was seemingly terrible and try my hardest to have a positive outlook on things going on in my life. For example: I couldn't make it to the class on Saturday because of a car accident. The positive is that I am alive and well and so is the person the was involved. That situation alone could have been a million times worse but I'm making it a point to always remember that I am blessed far beyond measure and every day is worthy of celebration! Tough times make tough people and trying times are not the times to stop trying!!!

This is what I think about whenever I'm having a bad day :)

My meals have been the same as usual, I just didn't get photos. The past day, I've been awake to eat and then back to sleeping off my headache meds. Today I took a rest day from working out and am looking forward to getting into Urban to workout with other people and finish out this year with a bang!

Meal #1:
2 egg whites, 1 egg
6 armor v
2 battle fuel
1/8 cup Ezekiel cereal

Snack:
1/2 cup non fat greek yogurt
1 scoop SFH protien

Meal #2:
(took my meds about 2 hours after first snack and ended up sleeping through this meal. Lame)

Snack:
1 scoop SFH

Meal #3:
5oz chicken
1 1/2 cup spinach (measured uncooked then steamed)

Snack:
1/2 non fat greek yogurt

Even though I missed a meal today, I was happy that I even ate as much as I did today. Usually when these headaches come about, I am so dead to the world that I skip eating all day so this is one of those small victories that I can be proud of. Also, I found some photos from the Iron Fitness Games! I seriously can't wait to do another event like that!!!!

Murder she wrote

Look out 2014, shits getting real serious!

I would just like to start this entry off by celebrating the fact that I can now comfortably fit into a pair of jeans that I haven't worn in over a year because I gained way too much 'happy weight'! Hey-oh!

Like I mentioned in my last post, Jess has convinced me to set some goals for 2014 so I've taken a note from her book and I'm making a MURDER BOARD!! I spent the day at work and since I was the only person in my department in the office, I took that time to list out my goals for 2014. I haven't finished them all and I'm going to tweak it here and there but this is what I have so far:

Gymnastics:

• Handstand push ups (kipping and strict)
• Unassisted pull ups (kipping and strict)
• String 5+ toes to bar
• rope climb
• 25 unbroken double unders

Conditioning:

• Sub 6min baseline
• Sub 4min RX Grace
• Sub 5min RX Isabel
• 3:40 1000m row
• Sub 9min mile

Endurance:

• 20min 5k row
• 30min 5k run 

Lifting:

• 170# Clean & Jerk
• 125# Snatch
• 135# overhead squat
• 300# deadlift 

I'm still working on filling in the gaps but this is what I've come up with so far. Gymnastics movements and endurance will be a big focus for me because they are my weaknesses but I want to keep building on my strengths. I'm pretty excited to see what this following year has in store for me :)

I unfortunately couldn't make it to Urban today because I had to be at work so I will be doing my own workout at home:
 
40 burpees (I figure, everyone else is doing them, I might as well join in on the suck fest!)
30 air squats
30 burpees
30 sit ups
20 burpees
30 hollow rocks
10 burpees
30 jumping pull ups  

Today was pretty simple as far as food went. I woke up really late so I ate breakfast within the window that I needed to, just way later in the day than usual so I'm just now having my 2nd snack at 5:45pm! But here's what I had so far and what I plan to have for the rest of the night:

Meal #1:
2 egg whites/1 whole egg
10 almonds
6 armor v
2 battle fuel

Snack #1:
1 scoop SFH whey
1/2 cup non fat greek yogurt

Meal #2:
5oz chicken
1 cup spinach (measured uncooked)

Snack #2:
10 almonds
1 apple

Meal #3:
5oz chicken
1 stalk broccoli

Snack #3:
1 scoop SFH whey

Oh my god, Becky...

How I felt after Christmas dinner

So bloated. Must. Get. To. The. GYM!!!

It's back to work after a few days off and as much as I hate to admit it, it's probably best that I'm back on a routine. I'm especially glad that Thanksgiving and Christmas have passed. NO MORE HOLIDAY TREATS DAMN IT!!! Its all about meal planning, blogging, and getting into Urban regularly from here on out! The past few days have been rough as far as meal planning and actually eating. I find that when I struggle with food, it's not typically overeating...it's just not eating because I'm too caught up in a million other things. It's a terrible habit and the more I notice it happening, the more I realize that meal prep is something I need to be better at. I've gone to the store and I'm ready to get back in the kitchen and finish this year out strong.

After Saturdays Iron Fitness Games, I rested on Sunday and worked on mobility. Holy crap was I ever sore! Monday and Tuesday I was back in the gym and got my butt handed to me each time but it felt good to shake off all the soreness with more soreness (how does that even make sense). Tonight I plan to do the WOD from the 9am class but I'm going to modify it a bit. Instead of the 200m run every 3min, I'll do three rounds for time and do jumping pull ups in lieu of kipping pull ups.

Tonights WOD:
3 rounds for time
50 air squats
40 sit ups
30 push ups
20 jumping pull ups
10 burpees (we'll add those in just for good measure!)

Mondays WOD:
Toes 2 Bar: Skill work; I've been able to get my toes to the bar but I can't seem to string them together just yet
Push Press: I stayed light here and worked up to 95#. My wrist have been sore for a while now in the rack position but it didn't feel too bad during this workout.
4 rounds for time (17:25)
200m run
10 sit ups
10 pull ups
10 burpees
10 wall balls (14#)
We worked in teaks of 4 and you couldn't move onto the next movement until everyone on your team was done with the previous movement.

Tuesdays WOD:
5 rounds for time (17:18)
10 back squats
5 power cleans
10 lunges
5 push presses
RX 95#; Oh lordy this was brutal! I RXed this workout and it took me longer than if I would have gone lighter but I'm glad that I didn't. My goals have been to get stronger and leaner. I know that my strength is my strength so I wasn't going to shy away from throwing around some weight. I really enjoyed this workout and would love to do it again in a month or so and see how I fair then!

Yesterday was Christmas and I, again, failed to eat when I needed to, or what I needed to for that matter. I woke up pretty early to get the day started and didn't have too much time to make my own breakfast before heading to my boyfriends mom's house. In a rush we stopped in at Starbucks and I got coffee and pumpkin bread (tis' the season...right). I was desperate at that point and knew that there wasn't going to be anything that I could eat until we got to my parents house around 5pm. Ugh. It was a rough start to the day. By the time we got to my parents house I was famished! I ate way too much but I made sure to pile on lots of veggies before even touching anything else. The only thing that I indulged in during Christmas dinner was the dessert. Oh lord was it worth it! I mean, I'm feeling a little chunky right now, but I think I got my fix for a while and I'm ready to hop back on the wagon.

On Tuesday Jess asked if I wanted to work on setting goals with her and Jen and I agreed to do it with them. Like Jess, it would be easy for me to set goals for just weightlifting but I know I really need to set goals for my gymnastic and endurance movements. My running sucks and I HAVE to get my kipping pull ups down! Stick with me over the next few days, I'll definitely have my goals laid out so you guys can hold me to them!!!!Jess, CHALLENGE ACCEPTED!!!

We also talked about meeting once or twice a month at open gym on Sundays and really working on our weaknesses and using that as another form of accountability. I'm pretty stoked about this coming year and knowing that I have all these tools to succeed. Now it's just up to me to use those tools and rock 2014!!!

Nobody has ever given their best...and regretted it (Iron Fitness Games)

I am a couple blog posts behind, but I've waited to write this one in particular in the hopes that I could gather my words and fully express my gratitude towards my fellow Warfitters, coaches and athletes alike. I know you're all wondering, and by you all I mean Rob, if I've been keeping up with my meal plan and I assure you I have! On Friday, my department went out for lunch and to the Musical Instrument Museum for our holiday party and I still brought my lunch with me (chicken, avocado, and quinoa...I ordered a side salad at the restaurant) knowing that I needed to able to control what was going into my body pre Iron Fitness games. In short, Friday was a really good day of meal planning and execution.

Saturday, the day that I've had set on my radar for almost 2 months now, was finally here! I woke up with excitement and anticipation coursing through my body. I had my usual breakfast of greek yogurt, berries, and Ezekiel cereal and then it was off to Tilted Kilt. From there I got settled in and tried not to think about who was in my division and who wasn't. My mind needed to not get caught up in the "who do I need to beat to accomplish my goal of being top three" but I needed to focus on just doing the absolute best I can do.

Event 1:
4 minute AMRAP of Overhead yoke carry (125#) for 30meters and 15 burpees
Going into this event, I had dreaded the burpees. I mean, let's be real, who really likes burpees anyway?!?! Right out of the gate, I'm one of the first girls to get the yoke down and back to start my burpees. To my surprise, I banged those bad boys out without too much struggle and got back underneath the yoke. I lock out, stay tight, pick it up and after the first 5-10meters, my shoulders give way and I couldn't hold the yoke for more than 2 or three tiny steps after that. My shoulders weren't giving me anything! I was so freaking frustrated, but I knew I couldn't quit. I had Ashley McBride and my sister screaming (encouraging things of course) at me at one end, Ellie Piffer cheering on the other, and my boyfriend on the side of my lane. All these people looking on as I struggled. I knew there was no other choice but to pick up the damn thing and get another round in. I ended up finishing last in this event so I knew if I wanted to accomplish my goal of placing in the top three, I had to really kick it into high gear!

Event 2:
4 minute AMRAP of 20meter sled push (100#) and 20m keg carry (75#)
I knew I had to bust through as many reps as possible in this event to even come close to that podium. At the sound of 3,2,1 GO...I pushed that sled with as much strength and speed as I possibly could. I managed to be the first on back to my keg and from then on continued to pull away with the lead. I loved having my Warfit family on the side constantly encouraging me to keep moving. I got to that point where I was gasping for air and my legs were on fire, but I couldn't stop! I NEEDED, more than anything at that time, to keep moving. I NEEDED to embrace the suck and be ok with feeling like I was going to die. That mentality got me 2nd place finish in this event.

Event 3:
2 minute AMRAP of axel from ground to shoulder, shoulder to overhead (75#)
I knew that my shoulders weren't going to allow me to do touch and go so my plan was to go ground to should, shoulder to overhead and than drop the axel from the top and just stay as consistent as possible. Two minutes was a long time after going back to back on those other workouts so consistency was key at that point. I got about 34 reps and ended up 2nd in this event as well.

After the third event, I was sitting in 4th place overall. I got to hang out for a while and watch some UHH-MAZING Urban Warfit athletes just slay it out there. I am so encouraged by the strength that these athletes posses and even more encouraged that they would turn around and cheer little ol' me on! I am so so so blessed to be apart of a family made up of so many amazing coaches and athletes!

I also had time to refuel, I packed my eggs and broccoli and had a protein shake

Event 4:
Atlas stone ladder and kettle bell swing (35#)
I was the very first person to kick off the ladder so I was nervous and wanted to really make sure that I made an impression on the ladies following behind me, showing them that I was a force to reckoned with. Gordon was my judge for this event and man was I amped about that! If you don't know the name, Gordon Chase, you NEED to know! After every load, he would remind me to breath and take my time. He was really a great coach and support at that moment. I also was really happy to have coach Roman behind me reminding me about form and technique. It can get hard to remember to keep good form when your adrenalin is pumping nonstop! I got all the way up to the 155# stone and holy crap it was so big! Heavy sure, but the circumference of that thing was insane! I just could get my arms around it to lap so I went right into kettle bell swings in the hopes that those would put me over the top in that event. I was ecstatic when I found out that I placed FIRST in that event!!!!

Event 5:
2000m Row 
So this event was news to all of us when we checked in that morning and my first thought was "I'm getting better at rowing so I should be fine!" Oh lordy was I wrong. My legs were jello, my arms were shot, and I was gasping for air! This was the hardest (not longest) row I have ever done! I was mentally drained and tired, all I wanted to do was say 'I can't' and call it a day. Heck, I even told Gordon I couldn't and he sure as hell wasn't having any of that! Before I knew it, I heard so many familiar Urban voices behind me cheering me on. Oh man it was the ugliest row in the history of rows and it took longer than I would have liked, but it was good enough for a 2nd place finish in the event and overall.

YES! That's right, I accomplished my goal of finishing in the top three of my division at the Iron Fitness Games!!!! I was absolutely elated! Usually I would go back and think of all the things that I could have done differently, to have done better. Not this time. I am going to celebrate this victory! No should have or could haves from me! Not this time!!!! I worked hard for this and I wont taint it with my typical undermining thoughts. I am so thankful for the support that I received yesterday. My heart was overflowing with such gratitude for everyone that took the time to encourage me throughout the day. Your kind words have not gone unnoticed and I am forever indebted to the athletes and coaches of Urban Warfit. You all are the athletes that I strive to be every day, and though you may not know it, you all have and will continue to play a huge role in my growth story. Every single volunteer was amazing in making sure things went off without a hitch and of course a huge thank you to Rob and Scott for putting on a great event! 

I was in awe of all the Urban athletes that competed yesterday. Everyone moved with such passion and determination, it was a beautiful thing to witness. Oh man. I LOVE URBAN WARFIT SO MUCH!!!! 

Rob Pyfer: Thank you! I don't know what else to say. My words will never be able to express how thankful I am for you, your family, and your desire to see people succeed. Just know that I am forever indebted to you, you've changed my life and I don't think I would have ever learned more about myself under another persons guidance. You're the best! 

Oh, and I totally treated myself to a cheat meal after my sweet victory :)   

Tearin' it up

We're about 36hours away from the Iron Fitness Games and I am getting so excited! Mostly because Rob said I could eat quinoa tomorrow for lunch and dinner in preparation for Saturday. Oh man, quinoa and lifting heavy things?! The next few days are already awesome!

I felt great today. Lots of energy and I never felt hungry at any point. If anything, I felt full even when I NEEDED to eat. I'm glad to be over that awful hump of always feeling hungry when kicking off a new meal plan.

OLYMPIC LIFTING

This is the first time I've done clean and jerks since my wrist has been feeling funky so I started at really light just to get used to being in the rack position again. I ended up just doing cleans. My wrists felt fine until my last lift at 151# that I failed. I got in my head with that one.
Clean & jerk from blocks, peak of 1
Clean & jerk, peak of 1

GYMNASTICS
Mobility: band overhead stretch,1 minute each side; band assisted pec stretch, 1 minute each side
Dynamic Warm-Up: 10 scap push-ups, 3 handstand walk-ups, 30 second handstand hold, 10 lat pull downs, 30 second scap hang, 10 arm circles each way
Skill #1: kipping toes-to-bar/kipping knees-to-elbows
Skill #2: handstand walking  ring support
Met-Con:
For 12 minutes:
EMOM perform 5 knees-to-elbows
For the remainder of the minute, AMRAP handstand thigh slaps hallow rocks

Just over 5months of crossfit and I finally rip my hands...not happy about that. 

I am happy that I'm getting better at toes-to-bars! I can get one but stringing another one will have to wait for another day I guess. Knees to elbows have been my arch nemesis since WODtoberfest so to get a couple t2b was a great feeling.

 

Meal #1:
1 cup low fat Greek yogurt
1/2 cup raspberries
1/8 cup ezekial cereal

6 armor v

2 battle fuel

Meal #2:
1 whole egg/2 egg whites
1 cup broccoli
1/4 avocado

Meal #3:
Went to the Food Trucks Thursday with my coworkers and brought my own lunch...I didn't give in!
5oz cod
1 1/2 cups spinach (measured uncooked)
1/4 avocado

Meal #4:
1 scoop SFH protein
10 almonds

Pre-workout:
2 battle fuel

Post-workout:
1 scoop aminos

Meal #5:
6oz chicken
large green salad
1/4 avocado
1tblsp basalmic

Meal #6
1 scoop whey

Box squats or bust!

Today was a good day all in all. I really wanted to do the WOD today but my shoulders got a pretty good burn during Sam's class. I am looking forward to having more good days ahead of me this week where I'm getting my meals in and hitting some more PRs.

Olympic Accessory Class

Box squats work up to peak, 3x2 at peak weight (225#; 20# PR)
Clean RDL, 5 x 2 @ 110% PR clean (165#)
Push press, 5 X 2 @ 110% PR strict press
superset with hammer curls 5 X 12

**Didn't do push presses because of my wrist**

Incline press 5x10 superset with hammer curls 5x12 

+1.5mile run after class

Meal #1:
1 cup low fat Greek yogurt
1/2 cup raspberries (out of blueberries)
1/8 cup ezekial cereal

6 armor v

2 battle fuel

Meal #2:
1 whole egg/2 egg whites
1 cup broccoli
1/4 avocado

Meal #3:
5 oz ground turkey
Over a cup of spinach (that wilted like crazy when I reheated my lunch)
1/4 avocado

Meal #4:
1 scoop SFH protein
10 almonds

Forgot my shaker at home and to improvise. It was the chunkiest protein shake of my life...it was a little rough.

Post-workout: 1 scoop aminos
I made a funnel!

Meal #5 (in the making):
6oz cod
large green salad
1/4 avocado
1tblsp basalmic

Meal #6 (later tonight):
1 scoop whey

Mental Toughness

Third consecutive day of cluster headaches. I will not let them stop me. I hate to sound like a downer, but I feel pretty terrible when they come around. I've decided that I won't let that be a reason why I let up on training and eating well. Today I was really excited to get to Urban and hit a new PR in my deadlift, but unfortunately I couldn't even hit my old PR! I was insanely bummed out and felt so useless. Strength things are my jam and I couldn't even do that right today. It was very frustrating. But I'm tired, I didn't fuel my body right this weekend, or at all, and I just wasn't in the mental space that I needed to be. I walked in already defeated tonight, way too caught up in the possibility of having an episode that I couldn't focus on the WOD. So, this is a deceleration: I've let my cluster headaches get the best of me for a year now on and off, but no more! I have so much I want to accomplish and I don't have time for this sh*t! And I don't want to be a p**** sh*t either (yeah, I threw that one in there for you, Rob)! This weekend is Iron Fitness Games and I have my eyes on that podium, and I won't let anything stand in my way. This week is all about getting all my meals in and really dialing in on training and working on putting myself in a really positive mental space. This week may be hard, but I am going to learn from any of my short comings and celebrate every last one of my victories no matter how big or small. My words to live by this week:

"To be successful you must dedicate yourself 100% to your training, nutrition, and mental approach." 

6pm Crossfit Class
Handstand Push-ups 5x3 EMOM I did handstand holds until my wrist reminded me that probably wasn't a good idea. I ended up doing dumbbell presses 5x5 EMOM @ 25#
Deadlift 12 min to find 1RM 235#; not very happy about that, but I know not everyday will be a PR day, I just really wish it had been
Diane 7:25 RX deadlift @ 155#; did dumbbell presses 20# instead of HSPU
21-15-9
Deadlift 155#
HSPU

**by the time I remember to take a photo of my food, I've already eaten it!
Meal #1
2 hard boiled eggs
1/8 cup Ezikial cereal (with hot water)
6 armor V
2 battle fuel

Meal #2:
1 cup greek non fat yogurt
1/4 avocado

Meal #3
(we were off-site and I left my lunch at work)
Salad with about 4oz salmon and balsamic vinegar

Meal #4
10 almonds
1scoop SFH

Pre-wod:
2 battle fuel

Post-wod:
1 scoop Aminos

Meal #5:
5oz ground turkey
10 stalks asparagus
1/2 spinach

Meal #6:
1 scoop whey

Just another manic Monday...

The past few days have felt like a major set back for me, mostly emotionally. I drove into work yesterday (Monday) and mid-drive had a cluster headache. In the middle of the work day I had another episode. It really is tough to get anything done when all you can think about is how much you don't want to be in pain anymore. My one victory was that I actually ate! And I stuck with my meal plan (minus the pictures...I'll get better...I swear)! I had to run to the store before work and gather my meal stuff because Sunday was a disaster of a day and I didn't meal prep. I didn't even make it to Urban in fear that I'd crumble to the floor in pain mid-workout if I had another cluster headache. But at this point it's all about just putting one foot in front of the other for me. If I can get through the day with one victory, like eating or not feeling like I'm going to die, right now, I'll take it. Although, there are deadlifts in todays (Tuesday) WOD and I don't want to miss that. Oh dear Lord, don't let me miss deadlifts today! Amen.

Here's what I ate on Monday 12/16/13:

Meal #1:
1 cup low fat Greek yogurt
1/2 cup blueberries
1/8 cup ezekial cereal

Meal #2:
1 whole egg/2 egg whites
1 cup broccoli
1/4 avocado

Meal #3:
5 oz chicken
green salad
1 tblsp balsamic vinegar
1/4 avocado

Meal #4:
1 scoop SFH protein
10 almonds

Meal #5:
6oz cod
large green salad
1/4 avocado
1tblsp basalmic

Meal #6
1 scoop whey

Weekend Wrap Up

The weekend has flown by! Friday, like I mentioned in my last post, was a bit crazy but of course the weekend didn't end there! Saturday kicked off with an amazing 12 Days of Crossfit WOD at Urban and then it was back again for the holiday party. I stayed in control with my meals and didn't really have the desire to do the whole cheat meal thing and partake in beers, breads, or desserts. I kept things simple at the party and had just has meats and salads and I didn't feel like I was missing out on anything, it was a good feeling. Well, ok I had some cheese! (One day, I WILL remember to get all my food photos)

Meal #1:
3 egg whites/1 whole egg1/2 broccoli stalk
handful of spinach
2 battle fuel
6 armor v

Snack #1/Post-workout:
10 almonds
1 scoop aminos
1/2 serving power coco

Meal #2:
5oz salmon
mixed greens salad
1 tbsp olive oil

Snack #2:
1 scoop SFH Endurance

Meal #3:
About 4oz bbq chicken
salad with olive oil and black pepper
2 slices of pepper jack cheese

So that was Saturdays meals. Today I hit some rough patches. Again, it wasn't that I am making bad food choices, I'm not making many food choices at all. My cluster headaches have hit me hard today and they present themselves with the most debilitating pain ever. I've been hiding out in a dark room for most of the day just trying to feel even remotely functional enough to get out of bed to get water. I am really really REEEALLLYYY hoping that these headaches come few and far between this year. Last year I could go or do anything because of these clusters headaches and I would hate to be set back because of them. This morning I ate breakfast and my first snack, but since then, I haven't had much of an appetite, the energy, or even the strength to fight through the pain to get food on the table. I know that skipping out on eating isn't helping me reach my goals, but even the slightest of movements has me reeling in pain. Let's hope this crap hits the road soon so I can get back on track and get ready for this coming Saturday. Iron Fitness Games Games, OH YEAH! LIFT HEAVY SH*T!!!!!

C is for cookie...and cookies ARE NOT for me!

All the cookies we won't be eating!

Yesterday had been another ball buster! It really all started when I got into work and realized that someone had highjacked my breakfast. On Thursday, I strategically brought two servings of breakfast to work knowing that we would have a half day Friday, so I didn't come prepared with anything. I ended up having to make things up on the fly and work with what I had at that point as far as food. It was pretty shitty to say the least, to have planned out things and them not go your way. To be out of control in this situation REALLY sucked! Instead of Ezekiel cereal and eggs, all I had were almonds and SFH! Not that that's bad, it just wasn't ideal!

Anyway, the day went on, and to be honest, I really sucked about keeping to my meal plan. And it wasn't even that I ate a bunch of crap that I shouldn't have. Really, I didn't eat much of anything! Hell, I made 60+ pumpkin chocolate chip cookies and didn't dare eat one. I was even surrounded but 100's of cookies and didn't find the desire to forfeit any of my hard work for a moment of satisfaction with sweets.

So anyway, I took a rest day, Working on mobility and staying loose. My boyfriend so sweetly bought a pull-up bar so throughout the day I'm working on strict pull-ups and kipping. Its my goal to get unassisted kipping pullups by the end of the year. I've been using the thin red band lately for my kipping pull ups so I am almost there!

Here is what I did actually end up eating (when I actually ate):

Meal 1:
handful of almonds (those bums for stealing my breakfast!)
1 scoop SFH Endurance

6 Armor v

2 battle fuel

No Snack

Meal 2:
5oz ground turkey
1 cup spinach
2 tablespoons salsa

At the cookie party I at maybe 5 carrots and a few celery sticks, one black bean paleo brownie and drank quite a bit of booze. I made it out of there alive and with no regrets! The thing I need to work on today is EATING!

Always remember to slow down in life; live, breath, and learn.

(How I feel every time I get to do Oly!)

Today was beyond hectic. All my meals were grab and go, thankfully I had my meals and snacks portioned at to where I could just grab them and go. It was meeting after meeting and I didn't feel like I could gather my thoughts until I walked into Urban. Funny how a bustling gym can soothe my fraying nerves.

Gymnastics:

MOBILITY: band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: 10 cat camels, 10 wrist rocks each way, 10 scap push-ups, 5 invert grip push-ups, 10 lat pull downs, 10 arm circles each way
SKILL #1: Iron Cross (feet in front on the ground, working on moving arms out)
SKILL #2: bar muscle-up (black band)
MET-CON:
AMRAP in 5 Rounds of:
30 second ring support
30 second ring v-outs
30 second chin over bar hold
30 second pull-ups
30 second rest

Olympic Lifting:
Snatch from blocks, 3 sets at peak of 2 (3x3 @ 35kg)
Snatch from floor, peak of 2 (35kg)
By this time my shoulders were shot so I kept it light and worked on form

Meal 1:

1/4 cup Ezikeal ceral

1/2 med banana

6 Armor V

2 battle fuel

(I need to go shopping for eggs!)

Snack #1:

1 scoop SFH Endurance

1 tbsp nut butter

Meal 2:

5oz chicken

steamed mixed veggies

1/4 black beans

Snack 2:

1/2 cup non fat greek yogurt

10 almonds  

Pre-workout:

2 battle fuel

Post-workout:

1 scoop Aminos

Meal 3: (in the making)

4 oz lean turkey

1 cup spinach 

10 almonds

Snack 3:

1 scoop SFH Endurance

Like I said, today was a whirlwind of a day so I didn't get the chance to keep up with taking pictures of my meals. Even with a busy schedule, I felt great. I had a lot of energy and didn't find myself wanting to gorge on food. But that isn't to say that I'm feeling awesome now. I'm beat after today! A crazy day at work and a couple awesome classes will do that I guess...on that note...have a wonderful night.

I feel nice, like sugar and spice

This is how I felt all day today! Cookies, brownies, and pies galore! It's the holiday season and every vendor or partner that we work with is sending all kinds of fat kid food. It sucks. There are moments that I really just want to shove a few cookies into my mouth but then I remember how hard I've worked so far and giving up that progress isn't worth it. So you can suck it, baked goods!

In other news, I've been feeling great the past few days! My energy has been steady throughout the day for the most part and I'm feeling strong during WODs. I'm looking forward to seeing what the next few days and weeks has in store for me as far as progress both physically and mentally.

Olympic Accessory Class:

Overhead squat 3x3@ peak weight (115#)
Deficit snatch pulls, 5 x 3 @ 100% PR snatch (45kg)
Weighted strict pull-up, 3x3 @ peak weight (12.5# + black band)

7PM Crossfit Class:

Double Unders max effort (1x3, clearly a movement that I need to work on!)

Thruster; 10min to find 1RM (I ended up doing back squats. My wrist still hurts while in the rack position. I hit a 195# back squat before time ran out, I felt good and thought I could hit more if I had more time.)

Metcon:

10 min AMRAP (3+33)

50 Double unders (I did singles)

10 Thrusters (I did 10 back squats at 105#)

70' sprint

*I consciously tried to push myself mentally tonight, telling myself to keep pushing through the suck. I'm realizing more and more that crossfit is more than just how much I can push myself physically, it's just as much about me pushing myself mentally. I'm working on being just as strong mentally as I am physically!

Meal #1:
1/4 cup Ezekiel cereal (with hot water)
1/4 cup strawberries
6 Armor V
2 Battle Fuel

Snack #1:
1 scoop SFH Endurance protein
1/2 cup non fat greek yogurt

Meal #2:
5oz chicken
1 stalk broccoli

Snack #2:
Half medium banana
10 almonds

Pre-workout:
2 Battle Fuel
1 scoop aminos
I had 8 almonds between classes

Post-workout:
1 scoop aminos

Meal #3:
4oz chicken
1 stalk broccoli

Snack #3:
1 scoop SFH protein

And I got something awesome in the mail!! Whoooo! Things just got super serious!!!!