Box squats and back strain...AGAIN

Yep...failed on a 225# box squat and while waiting for spotters to grab the weight, I strained my back....again as I was attempting to NOT go ass over tea kettle (AKA: headfirst to the ground). I am beyond pissed at myself right now. Currently on muscle relaxers, rolled it out, probably gonna hit some vitamin IB and hope for the best. I REALLY don't want to set myself back a week of training just as we are ramping up for the new year. Regardless of what my brain wants, the body will determine what happens over the next week.

Plus side, 215# box squat is my PR. Melissa is killin' it though. ;) Daaaaaaamn Gina!

<----- This was nearly me

Breakfast @ 9:00

2 whole eggs fried in 1/2 T coconut oil
1/2 ezekiel muffin

Snack @ 12:15

1 C Greek Yogurt
1/4 c fresh pineapple

Lunch @ 3:00

2 C spinach
4.9 oz chicken (out of grape tomatoes)

Snack @5:00

25 g protein powder

After accessory class
Muscle Pharm Aminos

Dinner @ 7:30

2 c spinach
4.7 oz turkey with taco seasoning
1/4 c black beans

Snack @ 10:00

1/2 c greek yogurt
12.5 g protein powder

I don't always buy Coach, but when I do, it's Football Sunday

So excited to be done working at TCBY and be able to enjoy the last Cardinals game of the season. Immediately after hootin and hollering and bitching at the TV over football, I went to be a girl with my CFBFF Jen Coen to buy my first Coach purse. What? Don't judge...I am frugal with my money. ;) It was a good day!

Breakfast @ 9:00

2 whole eggs fried in 1/2 T of coconut oil
over 1 slice of plain ezekiel toast

Snack @ 1:00

1 C plain Greek Yogurt
1/4 C fresh pineapple

Lunch @ 3:00

2 c spinach
3 grape tomatoes (Kaitlyn ate them all!!)
4.8 oz chicken breast

Dinner @ 7:00

2 C spinach
4.8 oz ground turkey and taco seasoning
1/4 c black beans
Dollop of greek yogurt on top (approx 2 T?)

Planned for 9:00

1/2 c greek yogurt
12.5 g protein

Challenges and Opportunities

Every night as we put the kids to bed, we pray. One particular point stuck with me tonight. "God, we thank you for our family, friends, our health, our jobs, the roof over our head and the food on our table. We thank you for the challenges and obstacles too, because overcoming them helps us grow stronger."

Today's obstacles and challenges start with getting out the door late for the gym. I prepared breakfast, but wolfed it down and failed to get a photo.

Knees have been stupid crackly, sore and swollen for the last couple days, so I decided I would scale some stuff today that I wouldn't normally. Did a row instead of running, step ups on the short box, and something else I can't remember. Since this was a team WOD, it gave me the opportunity of sprinting for each movement. This isn't normally something I would do because I know my redline point so well that I think I avoid pushing myself hard enough. The challenge of crackly knees presented an opportunity to train in a way I typically avoid! BOOM! Progress.

Also forgot the photo for the aminos post WOD. I found myself hanging out at the gym after the WOD enjoying the company of friends talking goals, food, and training. Suddenly realize "CRAP!! I'm gonna be late!" Had to get Kaitlyn to a birthday party! It was so challenging getting home on time and getting her out the door on time, but I did it. The pay off was community building with friends and still meeting my requirements at home. 

Meals were askew today due to failure to prep for this kind of day. However, I found myself maintaining the meal plan (not in order or on schedule) and refusing to engage in poor diet choices for dinner and ice custard with the family. I genuinely think strength of mind is developed during these kinds of tests. Some days I might crumble, but days like today give me a feeling of Wonder Woman coursing through my veins. While the day may have been "askew", I spent a lot of time with the kiddoes, playing games, shopping, and enjoying family time. That is a win on any day.

Breakfast @ 8:25

2 whole boiled eggs
1 slice ezekiel toast

Post WOD @ 10:00

Muscle Pharm Aminos


"Snack" @ 1:00

1 C plain Greek Yogurt
1/3 c pineapple

Dinner @ Chili's @ 5:00

Ordered the Margarita chicken without the rice and added a side salad. Cut up the chicken breast, dug under the cheesy coating on the salad (dammit...ALWAYS forget there is cheese!), tossed the greens and pico on the plate with black beans served with the chicken. If you have never had their margarita chicken I HIGHLY recommend it. Phenomenal! Made this photo bigger to prove it isn't junk. ;)

Snack @ 7:00

Hungry by the time we got home, so had a protein shake while playing with the kids. 1 scoop of protein powder.

Snack @ 9:30

1/2 C greek yogurt

12.5 g protein powder

13.1

All foods should come with this warning. Definitely puts it into perspective.

RX'd the 13.1 WOD today and was SUPER pleased with my results! Well...not my burpee performance really. Felt like both rounds took forever to complete. I was happy to complete 114 reps. Would like to do this one again after getting better at burpees since they were a limiting factor. I could easily get through the 3rd round of burpees in 17 minutes.

Also established my baseline for unbroken burpees. A pitiful 10. So, adding those to my murder board. 25 unbroken by the end of the year.

So excited to see so many of my gal pals jumping on board with the goal setting! It's gonna be WarFit's biggest year yet! ;)

Breakfast @ 9:00

2 whole eggs cooked in 1/2 T coconut oil
1 slice cinnamon raisin ezekiel toast

Snack @ 12:30

1 C plain greek yogurt
1/4 c pineapple

"Lunch" @ 3:00

1 c spinach
4.8 oz chicken
4 grape tomatoes
tough to choke down today

WOD @ 4:00

Post-WOD

Muscle Pharm Aminos

Dinner @ 7:00

2 C spinach
5 oz turkey

10:00 tonight

1/2 c greek yogurt
12.5 g protein powder

Murder Board

Been in a 2014 goal setting mode for about a week. I decided I would create a murder board, so that I can cross off my goals as I "murder" them. I brought Jen along for the ride and she suggested a few days ago that we go with the major categories that could be found in the Competitor's classes. The only thing missing was the Nutrition component, which is pretty critical for me, so I added that column and created a color coded schedule of when I am specifically training each segment. As Ed says....Type A. The murder board will reside over my desk, which is in the corner of my bedroom. So, my goals will always be looming...even as I sleep.

In typical style, I like to drag people into my pain and misery with me. So, not only is Jen recruited, but I have actively recruited Melissa and Lori to participate in the same way. They are just the gals I have run into over the last few days. Give me time and I will have more, I'm certain. ;)

The Weekly Schedule:

Detail view #1

Detail View #2 (ignore the junk in the corner, LOL!):

Back on track with meals today, thankfully. Retaining SO MUCH WATER! I feel disgustingly bloated and hungry today. 

Breakfast @ 8:00

2 eggs scrambled in 1/2 T coconut oil
1 slice ezekiel raisin toast

WOD @ 9:00 am

Post-WOD @ 10:00
Muscle Pharm Aminos

Lunch/Snack @ 12:10

1 C Plain Greek Yogurt
1/4 c pineapple

Lunch/Snack @ 3:00

1 C Spinach
4.6 oz chicken
6 grape tomatoes

Dinner @ 6:30

2 C green bean soup
Contains ham, green beans, and I took most potatoes out.
Ham bone broth, no cornbread like the family. ;)

9:00 tonight

1/2 c greek yogurt
12.5 g protein powder

We are What We Repeatedly Do

Routine: the winners best friend. Broken routine: the bane of my existence.

Now that I am off work for 2 weeks-ish, my wake time is messed up and my meal times are crazy. I got all caught up today in the whirlwind of my kids and prepping for the next couple of days. Forgot to take photos and meals were so much later than I intended. Still managed to stay on track and am a bit butt hurt there won't be any wine in my glass while I am wrapping gifts into the wee hours of the morning, but that's ok...plenty for tomorrow.  All in all, even if I felt out of routine, it was a great day of snuggling, giggling, and cleaning. 

Spent a little post WOD time hanging out with Mel and Gordon. Gordon was challenging us to test out shoulder strength by doing stretched push ups, similar to finger-tip push ups. I ACTUALLY got a rep! That was pretty damned cool! I doubted myself, but gave it a shot anyway and totally got it! Also worked in some lat pulls just to keep working them. I WILL get a strict pull up one day!

Breakfast @ 9:00

2 whole eggs fried (kinda) in 1/2 T of coconut oil
1 slice of ezekiel toast

Snack @ 12:00

1 C Plain Greek Yogurt
1/4 c Pineapple

Lunch @ 3:00 (in my car and no photo)

4.6 oz of chicken
1 C spinach
6 grape tomatoes

Post-WOD

Muscle-Pharm Aminos

Dinner @ 6:30

4.2 oz turkey
2 C spinach

Snack @ 10:00

1/2 C Greek Yogurt
12.5 g protein

Time to set goals for 2014

Starting to craft my 2014 goals. Now that our financial situation is settling and today was my last day at the yogurt shop I'm excited to set those goals and plan on how to achieve them. Jen and I have been talking about writing our goals down so we can mark them off as we achieve them through the year. I'm trying to resist the urge to only set goals for weightlifting and to actually focus on some conditioning goals. These are harder to do because I really can't grasp what is a realistic goal for many metcon times. Seems like I'm just taking a stab in the dark with those goals, so still working on them and choosing which ones! So many to chose from!! Once those are defined I will work the plan.

Breakfast @ 9:00

2 whole eggs fried in 1/2 T coconut oil
1 slice ezekiel toast

Snack @ 12:00

1 C plain greek yogurt
1/4 c pineapple

Lunch @ 3:15

1 C spinach
6 grape tomatoes
4.9 oz chicken

Dinner @ 6:30

5 oz turkey breast
2 c spinach






Later

1/2 c greek yogurt
12.5 g protein

Cookies

Spent the entire day with my kiddoes. Dance class, running to the Iron Fitness event to see some friends kill it and surprise themselves. Love Love LOVE that Mel killed it today. She has grown so much since she started such a short time ago. She gets really hard on herself and she shouldn't. So much has changed with her since I've met her just a few short months ago. The world better watch out...she is a BEAST!

Came home to bake cookies with the kids. Yep...cookies. 3 of them actually levitated through the air and forced themselves into my mouth for quality control purposes. Ok...jokes aside...yes, I take full responsibility for my actions. I did have a solid week. This is not a reward, I just enjoyed a moment with my kids that is tradition, but didn't go hog wild. I am a closet eater AND don't know how to stop. I eat stuff like cookies like it is a freaking competition for who gets the most of them. But today, I had 3 and stopped. Ed even asked me if I wanted egg nog tonight (I guess since he knew I had already blown it?), but I just was not interested. So, end of story is that I had 3 cookies while they were hot, which is really when they are best...and I will repeat to myself every time I look at cookies.

I guess I need advice about the last meal. Do I or don't I? Do I eat the greek yogurt to keep the protein in balance or skip it due to calorie imbalance on days like this?

Late start this morning!

Breakfast @ 9:00

2 whole eggs fried in 1/2 T coconut oil
over 1 slice of plain ezekiel bread

Snack @ 11:30

1 C plain greek yogurt
1/4 C fresh pineapple

Lunch @ 3:00

1 C spinach
4 grape tomatoes
4.9 oz chicken

Dinner @ 6:30

2 C spinach
4 oz turkey breast

Cooooooooookies.....

Now what? Normal meal routine tomorrow is for certain.

The Other Totals...Surprise PR!

 

JJ convinced me to do the 4:00 mobility class and then the 5:00 crossfit class. What did I have to lose? Nothing! But I gained a 10# PR on my Clean!! Back felt great after all that mobilizing. I was very attentive to how it was feeling and already told myself I wouldn't push it if there was any inkling of issues. I also went shoeless. I need inserts for the 3.0's. I am almost 100% sure they are causing my back problem. So, special shout out to JJ Grimm for pushing me to do the extra class. Other 2 lifts remained the same, which is also a miracle! PR'd my Other Total score at 350#.

Breakfast @ 6:45

2 whole eggs fried in 1/2 T coconut oil
1 slice of plain ezekiel toast

Snack @ 10:45

1 C plain Greek Yogurt
1/4 c fresh pineapple

Lunch @ 2:00

1 C spinach
4.6 oz chicken breast
4 grape tomatoes

Pre-WOD 25 g Protein @ 4:30 during class (not pictured)

Post WOD Muscle Pharm aminos @ 6:15

Dinner @ 7:00

4 oz turkey breast
2 C spinach

Later tonight

1/2 C greek yogurt
12.5 grams protein