We're going down down baby

OLYMPIC LIFTING ACCESSORY
Front squat, 3x5 at peak weight

• 1x5@77#
• 1x5@99#
• 1x5@121#
• 1x5@141#
• 3x5@165#

Clean pulls, 4 x 5 @ 90% of PR clean

• 1x5@77#
• 1x5@99#
• 4x5@121#

Jerk balance from behind the neck 4 x 5

• 1x5@53#
• 1x5@63#
• 1x5@77#
• 1x5@87#

This was a lot harder than I thought it would be! The weights weren't heavy as much as the movement were just tough with as many reps as we did. Either way, another amazing class!

Superset:
Good mornings (85#/55#): 4 x 8
Barbell curls (35#): 4 x 12

2 mile run: (didn't time it)

I was hoping to have the energy to do the WOD after but I thought getting a run in would be more beneficial since I'm running a freaking half marathon in less than 2 weeks. Oy vey! All in all it was a great day. 

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:
6oz ground turkey
1 cup broccoli
10 almonds

Meal 6:
1/2 cup plain greek yogurt

But I don't wanna!

After 5 days of training I decided that I should probably take a rest day. Well, more like my body decided for me, but let it be known that I am not happy about it. I had to force myself to leave my gym bag at home just so I wouldn't go back on my decision. Instead, I spent some time working on mobility, especially in my shoulders since that's where I'm feeling it the most.

It's funny how just over 6months ago you would have had to threaten my life before I would want to go workout regularly, but now I feel distraught at the thought of missing out on a workout. I guess that's a good place to be in! Although, I will say that knowing I was going to miss out on a WOD turned me into a grump!!! Oh man, my poor coworkers didn't stand a chance today hahaha :)

One thing that I was excited about today was the awesome sleep I got last night. My supervisor bought me some Z-Core to try out and I thought it worked wonders. I find that on days that I workout at night, which is most nights, I have trouble falling asleep for some reason. I don't think I'll need help going to sleep other nights but I was pleased with the restful nights sleep that I got.

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

Meal #2:
2 egg whites/1 whole egg
1 cup broccoli
black pepper

Meal #3:
1 cup broccoli
5oz chicken

Meal #4:
1 scoop SFH whey
1 med apple
2 MP Battle Fuel

Meal #5:
5oz chicken
1 cup broccoli

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

Dream big. Try hard.

Today was the first day back to a normal work schedule with no holidays or holiday treats in sight, THANK GOD! I stuck to my meal plan and got in a great workout during the Olympic Accessory class with Sam. All in all it was a pretty normal day and of course that means I was challenged by my fellow Warfitters during today's workout.

It seems that I'm constantly pushed (in the most positive way possible) to constantly acknowledge my strength, something that I am not completely sure how to do. I know that I excel in strength focused movements/workouts, but for some reason its just so easy for me to settle for an 'alright' lift that I know I'm not very good at. For example, the snatch! I never seem to be too heartbroken over not moving up in weight because I've already made up in my mind that that's a weakness of mine. Its frustrating that I don't see myself in the same light as other people seem to. Self worth and confidence in the gym seem to be a definite weakness of mine that I clearly need to address if I want to move forward in my journey. I am truly thankful for all the constant encouragement I've been receiving throughout this process of!

On another note, I am not the type of person who enjoys training just for the sake of training, I need small tangible goals along the way or I'll completely fall off the wagon. Of course I have small goals in the gym but I think my newest goal is the biggest goal I have for this new year: participate in a local crossfit competition in the RX division by the end of the year. Oh man, even just putting that out there makes me nervous, but I made sure to let people know I wanted to podium for Iron Fitness Games and I did, so maybe by putting this out there, I'll actually pull the trigger and do it! I've been rolling around the idea of competing in SpartanFit's Primus competition in the scaled division to continue to get my feet wet and build my confidence until I nail down a few more skills, but I'm on the fence about Primus for now. I consider myself pretty competitive and always want to do my best when I know people are watching so maybe I should do it?! Ugh. Over thinking again :(

Two simple things that I need to keep reminding myself over the next year: Dream big. Try Hard. So simple yet so difficult to master that mindset! I think those two overarching thoughts will get me far in my journey of strength, fitness, and sheer confidence.

OLYMPIC LIFTING ACCESSORY:

1) Snatch push press, peak of 5 (93#)
2) Pause snatch deadlift (2-5 second pause at mid-thigh), 5x5 (87#)
3) Superset:
Barbell lunges (#95/65): 4 x 8, each leg, alternating
Wide grip pull-ups: 4 x 8
Incline press: 4 x 12 (1x12@20#; 3x12@15#)

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:
6oz ground turkey
1 cup broccoli
10 almonds

Meal 6:
1/2 cup plain greek yogurt

It's a celebration!

This weekend I had to really force myself to get my butt moving and into the gym. I'm pretty sore and just wasn't in the mood to do anything other than sleep and lounge around, but I knew at that point that I HAD to get into the gym!

Saturdays workout:
Olympic Lifting totals
Snatch
Clean & Jerk
I may have been in over my head taking Oly after doing Isabel on Thursday and then Grace on Friday. Holy crap! My shins, collar bone, and shoulders were pretty bruised up and I don't think my shoulders were going to let me forget how hard I worked the days before. I didn't get any PRs in class but I was getting pretty close and I was ok with that.

Sundays workout:
1000m row (3:56)
Front Squat; worked up to a heavy set of five and then found 1RM (1RM 195#; PR of 50#)
Bench Press; worked up to a heavy set of 3 and then 1RM
1 mile run (9:35)
I am by no means a runner so to have done a mile under 10min was great. 

One thing I've noticed more and more over the past few days is that I am not the best at celebrating my accomplishments. Why is that? Why is it so difficult to be able to celebrate your own accomplishments but so easy to celebrate someone else and their accomplishments? And why is it easier for me to settle for less than push and succeed at something?

Today I worked out with Jess and we both hit PRs on our front squat yet neither of us were very good at celebrating our own victories and diverted to celebrating the other persons. Now, it's always great to cheer your friends on, but let's not forget to celebrate ourselves! We all spend so much time pouring into our own fitness journey's that we should be able to take the time and bask in our own victories. Yesterday I was just happy to be close to hitting a past PR and today I couldn't even celebrate a 50# PR! How backwards is that?! New goal: celebrate everything that moves me closer to turning my goals into accomplishments!

Another thing that I've been thinking about is how often we doubt ourselves; and by "we" I mean "I". I wasn't thinking at all that I'd go into the gym today and hit such a big PR because I didn't think I was capable of it. In fact, that's a fairly common thought for me, "I don't think I can do it, but we'll see." I was so happy to Have Ali and Jess give me the push to just approach the bar and "just lift it!" It seems so simple but I am the master at complicating everything and over thinking. Rob had said that once I acknowledge how strong I actually am, big things will happen. Of course I shrugged off what he said, not because I don't believe and trust him, its because I don't trust myself. Isn't that a shame?! I don't know how to go about trusting my strength more, but I guess just knowing that these are things that I need to work on is a step in the right direction.

This weekend has been pretty normal as far as food goes. Didn't get any photos and the only thing different from my usual meal plan was I had a cocktail at dinner last night and a smidge of flourless chocolate cake (date night).

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

Post workout:
1 scoop aminos

Meal #3:
4oz chicken
1 cup broccoli

Meal #4:
1 scoop SFH whey
10 almonds

Meal #5:
5oz ground turkey
1cup broccoli

Meal #6:
1 scoop SFH whey

Amazing Grace

Last night I didn't get to bed until 2am because I was in a terrible mood so I was pretty tired all day. This afternoon while I was pulling out of a parking spot with no cars in sight, some lady came screaming around the corner and decide to honk at ME and flip ME off. Uh, no b****! That's not how I roll! Not in the mood for your crap after only 4hours of sleep. I was annoyed with her so I named her Grace and planned to channel my anger towards her into today's WOD. Today could have been terrible but I've been working on not dwelling on the negative and just seeing the best in everything.

So all in all it was another great day! Kept to my meal plan, another solid day at Urban, and I'm so close to a few of my goals already!! I really hope to be able to keep this momentum going throughout the year. I will say though, that I'm surrounded by some amazing coaches and athletes. Yesterday CJ was really great at motivating me to keep a constant pace during Isabel and today Beau did the same for me during Grace. And of course Sam is always an amazing motivator anytime I improve during gymnastics. Then there's the Swann's! Oh man I could never thank them enough for their constant encouragement and laughs that help me get through a tough workout. And to think, I haven't even scratched the surface of how amazing Urban is and all the wonderful people that make up such a beautiful community.  Ahhh...I'm gushing now. I LOVE URBAN WARFIT AND EVERY WARFITTER OUT THERE!! :) Yeah, I'm happy. My only shortcoming today was that I didn't take pictures of my food :(

5pm WOD:
15min to find Power Clean 1RM (165#)
Metcon (4:00)
Grace 30 Clean & Jerks for time (95#)
One of my goals this year was to get a sub-4min RX Grace and today I was so close!!! This was the first time I've done RX Grace so to even be that close to completing one of my goals is a pretty awesome feeling!

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

Isabel is weeping...

Ryan clearly doesn't get it, I've got goals to attain. First goal: kick Isabel's butt!

 

Today went well all the way around. I ate well, I'm happy with my results and improvements in the gym and I'm now even more fired up about reaching my goals knowing that I CAN and WILL attain them ALL!!!

5pm Gymnastics:

MOBILITY: band overhead stretch, 1 minute each side; band assisted pec stretch
DYNAMIC WARM-UP: 2 rounds of: 10 wrist rocks each way, 3 handstand walk-ups, 30 second handstand hold, 10 second lat pull downs, 30 second german hang
SKILL #1: skin-the-cat/back lever (worked on skill; I can now kick into the german hang and back again without assistance!)
SKILL #2: handstand walking ring support (trying to let my wrist heal a little bit more before I get back into the handstand position)
MET-CON:
AMRAP 12 minutes of: (7 rounds)
10 handstand thigh slaps 10 V-outs
15 hollow rocks
10 handstand walking steps 5 ring rows (completely parallel to the ground)
15 superman rocks

6pm WOD:
Max effort single or doubles for 1min x 2 (did two singles then 2 double unders then two more single and so on; worked on skill)
Metcon: Annie (7:57)
50-40-30-20-10
Double under (did singles)
Sit ups

Power snatch 1RM (115#; PR by 15#)

Metcon: Isabel (3:56 @ 85#)
30 Snatches 135#/95#
I totally struggled with deciding if I wanted to RX this workout or finish with a decent time. The last time I did Isabel, I did it in 3:33 at 65#. My time was slower this time but I increased by 20# so I'm confident that I can RX this and do it in under 5min by the end of the year! I'm getting excited to already being so close to making one of my goals and accomplishment!

Breakfast:
1/2 cup of greek yogurt
1/4 cup Ezekiel cereal w/ hot water (I only ate about half of what is pictured knowing full well that I was a little heavy handed with my pour)
6 MP Armor V
2 MP Battle Fuel

Snack:
1 scoop SFH whey (Ugh, I need to remember to bring my shaker bottle with me to work!)
15 almonds

Lunch:
5oz chicken
1 cup broccoli
10 almonds (not pictured)

Snack:
1 med banana

Pre workout:
2 Battle Fuel
1/2 scoop MP Aminos before workout
1/2 scoop MP Aminos during workout

Post workout:
1 scoop MP Aminos

Dinner: (in the making)
5oz chicken (I really need to go buy some fish!)
1 1/2 cups spinach
1 tbsp peanut butter

Snack: (later tonight)
1 scoop SFH whey

Old enough to know better, too young to care.

 

Never again! I've felt like a bag of ass the entire day, but last night was a hoot! Such a great time spent with some of the people who I deeply admire and many failed attempts to back squat Ed. Oh man, that was a fun way to end 2013 :)

Today was spent trying to rehydrate, sleep, and eat. I even managed to get a little workout in even though I am immensely sore from falling a crap tons of times! 

Breakfast:
1/2 cup greek yogurt
1/4 cup Ezekiel cereal 
6 armor v
2 battle fuel

Lunch:
5oz chicken
1 cup spinch
10 almonds

Snack:
1 scoop sfh
10 almonds

Dinner:
5oz chicken
1 cup spinach

Before bed:
1/2 cup yogurt

I'm really excited about doing Isabel tomorrow! One of my many goals for this year is to have a sub 5min RX Isabel so I'm interested to see how I do to kick off the year and see if I've improved since the last time we did it. (Edit: Maybe we're not doing Isabel tomorrow. I might have lied but either way I'm looking forward to a great WOD tomorrow!)