Update Part 2: Training Progress

I have to talk about today before moving to overall training. Boils down to....RUNNING SUCKS. I hate it more than the USPS. Got a big DNF on today's WOD. Why? Cuz I gave up.






See that young lady in that weighlifting photo to the right? For those that don't know her, that is Samantha Wright and she is one of my coaches. Actually, currently she IS my coach. Today, this amazing and beautiful spirit (that is about half my age) took a few minutes with me after this failed WOD. As I'm bitching about a variety of things that impacted my lack of performance, she says to me:


Damn....nailed it. Only other thing she coulda said was "suck it up." So, moving forward with a plan. More conditioning. Conditioning SUCKS. I often spend time thinking, "Why am I doing this? I should just do Strongman stuff." Then I remember my strength is average, at best, weight loss requires some level of conditioning, and damn it...conditioning makes the heart stronger...so back to conditioning I go.

Over the past 7 weeks I have been working individually with Sam on balancing out my shoulders. I took the time to do a random critique of my snatch form from a competition in May and note my surprise at the complete lack of balance in my shoulders. What a damned mess. I mean LOOK at it (photo top). The right shoulder is taking all the work. The left isn't even locked out! She and I discussed it further and found my traps were completely uneven! So, her programming has been focusing on building that left shoulder up to even it out and building stability in the shoulder. Ultimately making me stronger. Photo bottom was taken last week (ignore the lifting face...I mean really...we all have one). Helllllllewwwwww balance! Ahhhhhh. Still needs a bit of work, but what a drastic improvement. Sam is the BEST!!! Thank you thank you!

At this point, I just wish I had 2 hours a day to devote to the gym. Each day needs to see some additional mobility work, accessory weight training, core work, and conditioning. Since I DON'T have 2 hours, I can at least work in 15 minutes each day post-workout to work conditioning, core, or accessory. Mobility NEEDS to be a priority at home. And we all know there needs to be a plan and I need to work the plan.

Monday - Rowing and Mobility
Tuesday - Accessory
Wednesday - Running and Mobility
Thursday - Accessory
Friday - Core and Mobility

This also means I can't really blog every day. So far this one post has taken an hour to compose. Don't get your hopes up bitches!

Tomorrow's post.....update on the Murder Board progress.

Updates Part One:

So, it's been awhile. I know. I have lots to tell, so that's good.

For today's post, let's start with just general progress in weight. I recently (like 2 months ago) decided to stop weighing myself. It's an exercise in mental futility. Moving forward, I'm basing my progress on pants sizes alone. Jeans can be a powerful motivator. Nothing makes me want to eat clean and drink lots of water like a pair of jeans that are just too tight.

Which brings me to this photo. One year ago, almost to the day, Ed dropped me off to the airport for my 18 hour plane ride to Australia. See those jeans? Those are 16's and tight as HELL! I was so disappointed in myself that morning, knowing that I had lost my recent progress and I was going to be horribly uncomfortable on that 3 week long trip. How I made it through that trip in those jeans is beyond me.

Upon return from that trip, I vacillated between that size 16 and barely fitting into my 14's. I kept riding the line. One week I was in the 14's, the next 16's. Finally, I can firmly attest that I have worn nothing but the 14's for the last 2 months. So, I have officially dropped a pants size over the last year. I don't think I look better than in this photo from last year, but whatever. The tag says 14 and they are the same brand and style, so they are 14's.

So, yesterday I stopped off to pick up my next goal jeans, the 12's. I should note, last time I wore a 12 was well before my oldest was born, 15 years ago. So getting into those will be quite an accomplishment. I decided I would pull them on to see how far I need to go.

Have you ever seen the movie Superbad? At the end of the movie is a scene at the mall where Jonah Hill is trying on jeans that are 1-2 sizes to small for his body. He at least buttoned them, but me and my 12's? Not so much. I couldn't even take a photo of it because there is no way I would ever post it publicly for any reason. Just know....I look like Jonah Hill in this scene. So, we have a ways to go to hit that goal. I even pulled them out this morning and laid them on top of my 14's just to see the difference between the 2. While on my body, it seemed impossible, on top of each other it comes down to a couple of inches. Totally doable!! I plan on trying them again in 4 weeks to check my progress. Ultimately, I want to be in those 12's by my 3 year CrossFit anniversary in October. WOW! 3 years?! Cray cray!

Tomorrow I'll fill you all in on training progress. LOTS to talk about there. SO much progress!!

Time to GTFO the pity train

WTH happened to my accountability people?! I fell off the wagon hard, and with the exception of the husband and one other person (thank you Ed and Rachel!), NO ONE called me out. :(

I've been over here wallowing in self-pity. I didn't follow the plan while in Ohio, yes...I'm weak, especially when surrounded by saboteurs. Got back from the trip feeling a bit bad, but it was only 5 days AND I was ready to start lifting again! Was SO EXCITED to start hitting the gym again to do some serious lifting.

Then...it happened...again. I was getting ready in the morning on Monday and tweaked my back! I mean seriously? On the EXACT day I planned to start lifting again? Obviously something is seriously wrong back there. I scheduled an appointment with a chiropractor for Wednesday and then had to reschedule for tomorrow courtesy of bitchy ass traffic. Yet another thing that beat me down. I was mentally crushed all week. Being forced out of lifting again, after something like 5 weeks has been a real blow to my ego and drive. Per usual, if I lose motivation at the gym, I lose motivation to eat right. Which is a super scary cycle. How will I cope when I am older? How will I cope if I have a serious injury in the future? How do I fix this broken piece in my head?

So, here I am...looking at my murder board...and mad at myself for letting it all get to me. Again. Mad that out of 52 weeks this year, I have screwed up 7 of them. 45 weeks to achieve my goals and I destroy my progress over 12 days. And....welcome to my cycle (that I am just now REALLY coming to grips with). So, instead of continuing to wallow in this self-pity, I am dedicating tomorrow as my new day 1. Back to posting meals and workouts.

Working on Hella Jacked

Today is a 3 weeks results day. The new meal plan is DEFINITELY the right one. Lost a total of 2.5" over this 3 weeks period. I think that is pretty solid. Also had a pretty good run today. Ran the WarFit 800....cold...and did it in 7:40 with an average pace of 11:51/mile. That was a 3 minute PR! Spent 10 minutes training double unders. Meh. Also spent a few minutes to see how the strict pull-ups were coming. Got one using the black band. Tried the thinner green band...that was a no go, but maybe next time. :) T2B were AWESOME today! Well, I did knee raises, but they felt so strong and EASY! 

Breakfast @ 7:15

1 whole poached egg
2 slices bacon
1/3 avocado

Snack @ 10:45

15 almonds

35 g protein shake

Lunch @ 1:30

4.3 oz ground turkey breast
2 c spinach
1/2 c quinoa

(foregoed the avocado and black beans since I only had a serving of each really left and don't want to open a new one since I will be gone for 5 days)

Snack @ 3:15

15 almonds
35 g protein

WarFit 800 Run

 

5:00 CrossFit Class (3 rounds + 3 reps)

12 minute AMRAP:

1 Rope Climb (2:1 rope pulls)

5 HSPU's (off 24" box)

10 Toes to Bar (knee raises)

15 Burpees

20 Box Jumps (30/24) (13")

Post-WOD

Muscle Pharm Aminos

Dinner @ 7:15

5 oz chicken breast
1/8 c black beans
1/3 avocado
1 c broccoli

Face, Meet Pillow

34 hours of work across 3 days + 7.5 hours of commute time really took a toll on me. That cat represents EXACTLY how I was feeling every night when I got home. I kept on diet for the 3 days, but remembering to photograph and taking the time to post went right window. Had a naked burrito from Qdoba one night because I didn't realize I would be missing dinner. It was awesome! Chicken, black beans, pico, guac, and lettuce. Yummo! Got crazy looks from my PI during our teacher workshop yesterday as I pull out my turkey and quinoa and photograph it (while he is eating pizza), then again in the afternoon with my protein shake and almonds. LOL! It was priceless. Slept until 10:00 today, so only 3 meals to report for the day.

Breakfast @ 10:30

1 whole poached egg
2 slices bacon
1/3 avocado

Lunch @ 2:30

4.5 oz ground turkey breast
1/2 c quinoa
2 c spinach
1/8 c black beans
1/3 avocado

Dinner @ 6:45
4.8 oz chicken breast
1/4 c onions
1/8 c black beans
1/3 avocado

Minimalist post

No words, no time. Had to cook lunches tonight and now I have to do get back to work. So, no funnies tonight. Just photos. You get it.

Seems in the rush to get out of the house I forgot to put my salad mix in my bowl. :(

5:00 CrossFit Class

Tried to make up some veggies at dinner. 1 1/2 c broccoli

Lift All the Things!! No...wait...don't overdo it

Used some light weight on the snatches and OH squats today, but it felt good to lift. I so love it. Didn't go for the 1 RM though. I'm slowly moving back into this lifting thing. Was really hungry for most of the day today. :(

Nothing but crazy at work right now, so nothing to say other than, gotta goooooooo! Until tomorrow.

Breakfast @ 5:45

1 whole poached egg
2 slices bacon
1/3 avocado

Snack @ 9:30

15 almonds
35 g protein shake

Lunch @ 12:00

2 c salad mix
1/2 c quinoa
4.2 oz ground turkey breast
1/8 c black beans
1/3 avocado

Snack @ 3:00

12 almonds

35 g Protein shake

5:00 CrossFit Class

Bar Muscle-ups (5x2-EMOM) 5X10 Lat Pull EMOM

1 Power Snatch + 1 Overhead Squat (10 minutes to find 1RM of complex)

Step Ups 5x10

Metcon (AMRAP - Rounds and Reps) - 1 Round + 30 Reps

10 minute AMRAP:

10 Power Snatches (135/95)

10 Over the bar burpees

10 Overhead Squats (135/95)

10 Bar Muscle Ups

Note: Scale for 1 muscle up is 2 pull-ups and 2 STRICT pushups. NO hand release!

Post-WOD

Muscle Pharm Aminos

Dinner @ 7:30

4 oz chicken breast
1 c steamed veggies
1/3 avocado
1/8 c black beans

I Return

Back is feeling better, FINALLY! Made my return to the WOD today (a stiff sprinting cardio day) and was giddy like a little kid. SO good to be involved in class. And LOVED that we were working sprints. I have improved on them, but lord, do I still have a lot of work to do.

Breakfast @ 7:00

1 whole poached egg
1/3 avocado
2 slices bacon

Snack @ 10:30

15 almonds
35 g protein shake

Lunch @ 1:30

2 c salad mix
1/2 c quinoa
4.2 oz ground turkey breast
1/3 avocado
1/8 c black beans

Snack @ 4:00

15 almonds
35 g protein shake

5:00 CrossFit Class

Metcon (No Measure)

Airdyne Intervals

5 sets of one minute max effort/one minute rest

Metcon (No Measure)

Row Intervals:

8x150m-Rest 30 seconds between each

Metcon (No Measure)

Double Unders or Singles (only 30 singles)

10x30-EMOM

400m Run (Time)

Max Effort 400m Run 

(Ugh...3:47. Sprinted the first 100m, then it fell apart. Oh well.)

**NOTE-2 minutes rest between each exercise**

Post-WOD

Muscle Pharm Aminos

Dinner @ 7:30

5 oz chicken
1 c steamed veggies
1/3 avocado
1/8 c black beans

Refeed Day! YAY!

Kind of true. I feel STUFFED! Awkwardly stuffed. Ugh.....

Breakfast @ 9:30

1 whole poached egg
2 slice bacon
1/3 avocado

Lunch @ 1:30

1/2 c quinoa
4.2 oz ground turkey breast
2 c salad mix
1/3 avocado
1/8 c black beans

Kept really busy today, so didn't think much about food, ironically, while I was preparing food! 

Dinner @ 6:30

Apparently I think I have the appetite of a man, but turns out, I don't. LOL! Chili cheese fries for dinner, with wine, then brownies for dessert. Yummy! 

Tough Workout Today

That works right? Vigorous shopping and cleaning were my workout for today. ;)

Breakfast @ 9:00

1 whole poached egg
2 slices bacon
1/3 avocado

Lunch @ 12:15

2 c salad mix
1/2 c quinoa
1/3 avocado
1/8 c black beans
4 oz ground turkey breast

Snack @ 4:00

15 almonds
35 g protein shake

Dinner @ 7:20

4.5 oz chicken breast
steamed veggies (out of broccoli)
1/8 c black beans
1/3 avocado