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