Keep your eyes on the prize

If there ever were a workout that I would cherry pick and take an extra "rest day", that day would have been today. Oh man I hate burpees. I hate rowing. I hate box jumps. I hate anything that isn't about lifting heavy things. But how will I ever get to where I want to be if I don't take every chance to face my "enemies" and just destroy them?

“Do I not destroy my enemies when I make them my friends?” 

Burpees. You're going to be my damned friend whether I like it or not!!!!!

Reluctantly, I showed up today. I think the hardest part for me, aside from the physical, is breaking through that mental wall when I'm doing WODs that have movements that I don't like. I find that when I get tired in my workouts, I totally fold. I can't get comfortable in that place of suck (technical term) and I start to give up. I had to keep telling myself, "shut up, get your shit together and let's do this...it's just another workout" just to even get myself through the doors tonight. Seriously. I couldn't believe that I had so much apprehension about a freaking workout.

In an earlier blog I mentioned how burpees, sled pushes, and box jumps will wipe me out at the Iron Fitness Games so when I saw this workout last night, I knew I couldn't back down and run away from this. And I didn't. I'm going to put this out there: I want to be in the top 3 of my division come Iron Fitness Games and I won't let my weaknesses get the best of me! I'm keeping my eyes on the prize damn it!

Box Jump Over (7x2 EMOM)
Superset with 1 burpee every jump over
Metcon:
1000m Row Max Effort (3:55)
PR by 8seconds
Metcon:
4 rounds for time (17:56)
500m Row
10 Ring Dips (I scaled to dips off the bench)
10 Box Jumps (20")
10 Burpees

When all was said and done, I'm glad I didn't back away from my weakness. And trust me, I had enough excuses lined up to not show up! I even thought about just going to Oly and pretending that I'd do the 7pm class and then duck out when no one was looking. Yeah, today was a mental battle more than anything.

Meal #1:
1/4 cup Ezekiel cereal (used hot water instead of milk to make it an oatmeal consistency)
3 small strawberries
6 Armor V
2 Battle Fuel

Snack #1:
1 scoop SFH Endurance
10 almonds

Meal #2:
5oz chicken
1 stalk broccoli

Snack #2:
1/3 cup greek yogurt
mango

Pre-workout:
1 scoop Aminos
2 Battle Fuel

Post-workout:
1 scoop Aminos


Meal #3:
It'll either be chicken or fish tonight, working on getting dinner going
1 stalk of broccoli

Snack #3:
10 almonds
1 scoop SFH Endurance

These bruises make for better conversation

Another weekend gone too soon, still riding that high from the Iron Fitness Games clinic and I've got the bruises to show for it! I can't freaking wait for December 21st!!!

Gonna keep this short, it's been a long day. I've been feeling great today and couldn't wait to get into the box for the Olympic Accessory class:

Box squats: work up to peak of 3, 3x3 at that weight (205#; Sam stopped me there but holy crap my legs felt good and the movement was fluid. I could have definitely put some more weight on there...but there's always next time)
Clean RDL, 5 x 3 @ 100% PR clean (145#)
Push press, 5 X 3 @ 100% PR strict press (my wrist have still been acting up so I did a superset of 5x12 hammer curls and 5x8 incline presses)
superset with hammer curls 5 X 12

 

Meal #1:
2 egg whites (at eggs before remembering to take a pic)
1/4 cup Ezekiel cereal
2 small strawberries
6 Armor V
2 Battle Fuel

Snack #1:
1 scoop SFH Endurance protein
10 almonds

Meal #2:
5oz Steamed cod
8 stalks asparagus
a little less than 1/4 cup sweet potatoes

Snack #2:
Work got busy near the end of the day and I got distracted thus missing my snack :(

Pre-workout:
2 battle fuel

Post-workout:
1 scoop aminos
10 almonds (I rushed from the gym to my niece and nephews Christmas show and shoved ten almonds into my pocket to munch on because I wasn't sure when I'd get home to eat dinner. Poor planning on my part.)


Meal #3:
*Ended up at dinner with my family
5oz lean turkey
sweet potatoes
(I'm getting to that point now where things just don't taste all that great unless I know exactly what is in it and know exactly how its been prepared. Lesson learned.)

Snack #3: (later)
1/2 cup non fat plain greek yogurt

SIDE NOTE: I turned down every cookie offered to me both at work and at my niece and nephews Christmas play! VICTORY!!!!!!!!!!!!!

Also, I noticed that tomorrows WOD is full of box jumps and burpees...curious how things workout! Glad we'll be getting some of those in as we move closer to the Iron Fitness Games.

What doesn't kill you makes you STRONGER

I spent most of my day at SpartanFit CrossFit working on strongman movements in preparation for the Iron Fitness Games on December 21st. I signed up for this event on a whim and didn't really know what the hell I was getting myself into. Before today, out of all the movement included in the WODs, I was comfortable with maybe 3 movements. Two of which were burpees and box jumps! Definitely not part of the strongman repertoire. Even still, I figured I could fake it until I make it and see how I stacked up against the other women in the scaled division.

As the day progressed I got more and more comfortable, so much so that I was hitting the women's RX weights for reps in every movement! I felt strong and so empowered. Before today, I never loaded an atlas stone heavier than 75#, by the days end...175#!!!!!!!!! I was so excited and realized that this type of stuff might just be where I excel in my journey to a strong and healthier me. The IFG should be interesting though, I know I'll do well as far as the weight aspect, but once you throw in the burpees and sled push and I might falter a bit. Guess I know what I need to be working on until the 21st and moving forward. Oh! And thanks to Scott Porter, Jason Sparks, and of course, Rob Pyfer for putting on a great clinic. And if you haven't planned to come out to at least watch the Iron Fitness Games...get your sh*t together and come out to Tilted Kilt in Scottsdale (Bell & Scottsdale on December 21st for an amazing event!

Side note: If you're going to use tacky to lift atlas stones, be prepared to drive like this even after washing your hands quit vigorously...twice!

 

Moving on to the good stuff...I managed to get my meals in while at SpartanFit:

Meal #1:
1/4 cup Ezekiel cereal
1/8 cup almond milk
3 small strawberries
6 Armor V
2 Battle Fuel
Should have had 4 egg whites but I was out of eggs

Snack #1:
1 scoop of SFH Endurance
10 almonds

 Meal #2:
5oz chicken
brussel sprouts (ran out of broccoli)
1/4 med sweet potato

Snack #2:
1 serving aminos
1 scoop SFH Endurance
2 battle fuel

Meal #3:

5oz steamed cod
8 stalk asparagus (the asparagus stalks I had were soooo stinking tiny that I added about to 6 more)

Snack #3: (later tonight)
1/4 cup greek yogurt
1 scoop SFH

I'm heading to a Christmas party where there is sure to be all kinds of deliciously fatty foods that I should not consume so wish me luck! My better half has been on me like a mini Rob making sure that if I even plan on eating something, I had better be prepared to post a picture of it so I've got my spy!

Everything is alright if I just breathe...

I've been sick the past few days and I would have hoped by now that my sniffling and coughing would have subsided. I finally got a good amount of sleep last night but that hasn't seemed to help me kick the funk. I've spent most of the day laying low and trying to get better before tomorrows Iron Fitness athlete clinic. Even though I'm not feeling well I focused on doing some mobility and core work just to keep moving. I'm going to try squeezing in a run before the end of the day so long as my breathing holds up (gosh, I'm doing a great job at painting myself as a hot mess aren't I?)

My activity level may not have been anywhere near as intense as I would have liked it but I made sure to keep my diet on point: I was really terrible about getting pictures. All I wanted to do was eat and get in bed.

Meal #1:
1 cup Greek yougurt
3 small strawberries
6 Armor-V
2 Battle Fuel

Snack #1:
10 almonds
1 scoop SFH Endurance

Meal #2:
Chicken soup with lots of veggies (oh man that hit the spot for this sickie lady!)

Snack #2:
1 tbls nut butter
2battle fuel

Meal #3: (later tonight)
4oz cod
8 stalks asparagus

Snack #3: (later tonight)
 1 cup greek yogurt

Side note: I streamed the American Open today to see Sam lift, and boy was I ever inspired!!! I so deeply crave to be as strong and composed as that woman right there. It was a bit of a bummer that my body is just too weak and tired to do anything to work towards that goal today, but I'm hoping that turns around soon. I can't wait for tomorrow and I especially can't wait for the Iron Fitness Games so I can LIFT ALL THE THINGS!!!!

Drop it low girl

Wall balls, broad jumps and burpees! OH MY!!!

I am still in a bit of funk and can't seem to shake it completely. I didn't get much sleep last night and the sleep that I did get was choppy and not very restful. I'm looking forward to sleeping in a bit tomorrow if my body cooperates.

WOD:
Broad jumps max distance (7min to find furthers distance) 75"
Turkish Get Up (EOMOM 1x8, 1x6, 1x4) 35#, wanted to try for 45 but my wrists have been hurting
Metcon:
10 rounds for time (10:50)
5 wall balls (14#)
5 sit ups
5 burpees
5 broad jumps

 My sinuses have been a mess and has made it hard to breath at times but I've been soldiering on through the past few workouts. My energy was pretty low during work, but I'd attribute that to the lack of sleep. I felt pretty good during my workout even though I'm not feeling like my normal self. With that being said, I finished my 500m warm-up row in 1:52 even after that 5k last night. So I shaved off almost 10sec! Another little victory.

My sister Rosie was in class tonight and anytime we workout together, I find myself pushing myself harder than I probably would otherwise. Maybe I want to beat her. Or maybe she drives me to be better. Either way, I love having her by my side. After busting through 10 rounds of wall balls, sit ups, burpees, and broad jumps, Rosie gives me the ol' "good job" speech and then tells me to drop and do a core grinder with her. Is this chick for real?! I had to convince myself in that moment that I still liked working out with her haha

Meal #1:
1 scoop SFH In Race Whey protein
6 Armor-V
2 Battle Fuel
green tean with 1tbls raw honey for my sore throat

Snack #1:
1 medium apple
10 almonds

CONFESSION: By this time I was pretty hungry and ended up eating more than my allotted 10 almonds. I had 18! But it was either that or I was going to cave and have doughnut holes so I picked the lesser of two evils.

Meal #2:
I forgot my lunch at home in a rush to get out the door this morning. My mom met me for lunch and I got steamed chicken and steamed veggies.
About 6oz chicken
Broccoli

Snack #2:
1 medium apple
10 almonds This should have been a nut butter but I forgot that at home with my lunch and the only nut butter we have at work is salted and definitely not natural

Pre-workout:
2 Battle Fuel
1 serving Aminos

Post-workout:
1 serving Aminos

Meal #3:
baked chicken (with salsa)
asparagus
strawberries (I forgot to put those on my plate!)

Snack #3: (later tonight)
plain Greek yogurt
1 tbsp unsalted natural nut butter

They see me rowin'...

They hatin'. Patrollin' they tryna catch me rowin' dirty!

Winter is upon us and holy crap can my body feel it! I woke up this morning with the worst sore throat and was congested beyond belief.  The cold weather also brings about cluster headaches for me and they SUCK! It's probably the worst pain I have ever felt in my entire life. Some things said to help relieve or prevent cluster headaches is a balanced diet and regular exercise. Well aren't I in luck! I'm eating clean and getting in some awesome workouts so I'm interested to see if I have fewer headaches this year around (or hopefully none at all).

Metcon:
5K Row for time (22:01)
PR of 1:04 on 9/23/2013

I felt like crap going into this metcon and not any better during but I pushed through (with help of CJ's encouragement) and PR'ed!!!! I'm pretty stoked about that. It was definitely a mental battle to push through the funk I was in and give it my all. Rowing (and running) are definitely not strengths of mine so to have PRed is a victory that I will proudly celebrate.

Meal #1:
Half a medium banana (which I ate in the car on my way to work so its not pictured here)
1 tablespoon SFH fish oil (not pictured)
Plain Greek yogurt
6 MusclePharm Armor-V
2 MusclePharm Battle Fuel (not pictured)
*I've got to work on not eating everything before I get a photo of what I'm putting into my body!

Snack #1:
1 scoop SFH Endurance In Race protein
10 almonds

Meal #2:
6oz baked chicken
1/2 cup broccoli
1/4 med sweet potato

Snack #2:
Plain Greek yogurt
10 almonds

Pre workout:
2 MusclePharm Battle Fuel
1 scoop MusclePharm Aminos

Post workout:
1 scoop MusclePharm Aminos

Meal #3:
4oz chicken
sprouts
chicken broth (my throat is killing me so I'm tossing my chicken and veggies in broth to make a quick soup)

Snack #3:
1 scoop SFH Endurance protein

Finding a healthy balance

And so day one of this journey begins!

As many of you know, I am a huge fan of working out in the PM because lets face it, I roll out of bed to go to work and can't be bothered with being up before the sun! Well, I very well may need to change my entire mindset on that. Before I get into the 'why' of that statement, let me give you the run down of what went into fueling this body:

(I'm getting the hang of this whole blog thing, photos will be uploaded shortly)

Meal #1:


4 egg whites
3/4 cup Ezekial Cereal
1/8 cup coconut milk

Snack #1:
1/2 cup plain Greek yogurt
1 tbsp SFH fish oil

Meal #2:
6oz chicken breast
4oz sweet potato
1 cup broccoli

Snack #2:
30g whey protein
15 almonds

Meal #3:

6oz chicken breast
4oz sweet potato
1 cup broccoli

Snack #3:
1/2 cup Greek yogurt

So my job, at times, calls for extensive amounts of schmoozing with other corporate big wigs in the spa industry. Of course, tonight had to be one of those nights. Straight out of work it was out to Tempe to rub elbows and make nice-nice with local industry leaders and in turn, miss out on my nightly WOD. I, more than ever, am becoming aware of the fact that I'm at that point in life where work can either control me, or I can control work. Sure there will be nights where I absolutely can't get into the box and workout, but tonight was just lack of better planning. (Sidebar: I had a terrible time listening to anything anyone had to say tonight because I kept thinking about what my time would have been for Helen. Is that terrible?!)

With that being said, I can also be a total negative Nancy about the day and sulk over how bummed I am about missing out on a WOD that I would have LOVED to do, but instead I will take it in stride. Today was a day of learning. Planning is key in this journey to success. Thank God I have meals that I portioned out in the fridge that I can turn to when I can't cook and for a rest day that I will cash in tonight so that I can hit the ground running over the next few days. So people, if you don't see me in class over the next few days, you have permission to hound me about that!

And on that note, it's time to get my last bite in before I hit the hay.

Good night all,
M