Oh, you brought us doughnuts? Great!

This is why I avoid them. Who can REALLY stop at one? Rule of thumb, if you can't eat it responsibly, you can't have it in your vicinity. Well, guess what APPEARED in my office today. Yep....mother effing donuts, not just ANY donuts, but Dunkin blueberry cake donuts. I gotta do this AGAIN?! Oh, should I mention the cookies and pastries that were there yesterday....still there. That scream you just heard was, in fact, me all the way from Tempe to your home.

Other than that, had some fun in Oly and Gymnasty tonight, but I think my shoulders are gonna be totally flamed out. I look forward to tomorrow's WOD, which will probably be something shoulders. LOL!

Breakfast @ 7:15

Snack @ 11:00

Lunch @ 2:00

Pre-Workout

Olympic Lifting @ 4:00

3-position muscle snatch to OH squat (Floor, above knee, hip) 2x3 @ 45#, 2x3 @ 55#

2-position snatch (floor, below the knee) 2x2 @ 55#, 2x2 @ 65#

Snatch from floor with a peak of 2 - 75# max

Gymnastics @ 5:00

DYNAMIC WARM-UP: 3 rounds of: 10 wrist rocks each way, 5 handstand walk-ups, 10 scap push-ups, 10 changing grip push-ups, 10 arm swings each way

SKILL #1: Weighted ring-dip, peak of 5 (black band with one leg)

SKILL #2: Single-arm handstand (LOL!)

MET-CON:

5 rounds for time of: 10:45

30 second ring support

10 inverted push-ups

30 second wall handstand

10 handstand thigh slaps

Post - Workout

Dinner @ 7:30

4 oz turkey breast
2 c spinach

The Enabler

Walked into the office this morning to THIS!!! WTH?! Then I had the JOY of walking past it every time I needed to go to the restroom, go to the fridge, etc. I legitimately BARELY made it through the day. I came back from a meeting at 4:30 and literally had to talk myself down off of the ledge. It does strike me as funny because my Director is exactly like I was a short couple years ago. She buys goodies for our teachers when they come out for workshops and it is always high carb, high fat, high sugar content. Rarely a protein in the house. Unless she is counting the peanut butter in the pretzels at the end of the table. Yep....peanut butter stuffed pretzels. I'm just over here going...where is that greek yogurt? And yes....that cat was me....alllllll day.

Breakfast @ 7:00

2 whole poached eggs
1 slice ezekiel toast
1/2 T coconut oil

Snack @ 11:00

1 C plain greek yogurt
1/4 c pineapple

Lunch @ 2:00

2 c spinach
4.8 oz ground turkey breast with taco seasoning
1/4 c black beans

Pre-Workout @ 4:45

25 g protein shake

Olympic Lifting Accessory Class 5:30 - 6:30

Snatch Push Press with a peak of 3 (1x3 @ 55#, 1x3 @ 75#, 1x3 @ 95#, 1x3 @ 105#, 1x3 @ 115#, 1x3 @ 125#, 1x3 @ 135#)

Pause Snatch Deadlift 2-5 sec pause at mid-thigh. 5x3 at 100% Snatch PR (99#)

Superset: 4x8 alternating lunges, Wide grip pull ups 4x8-10 (purple band), Incline press 4x12 (20#)

Post-Workout

Muscle Pharm Aminos

Dinner @ 7:45

3 oz turkey breast
2 c spinach

Food Prep

I always dread meal prep. I feel like it takes so much of my Sunday, so today I timed it. Yeah, dunno what all my bitching and whining is about. I cooked dinner for tonight AND my lunch for the next 3 days, weighed it out in separate containers, along with prepping my greek yogurt AND prepping Ed's dinners and lunches in about an hour. The amount of time I will save in the morning is immense!! I can literally grab and go for the next 3 days. Thursday and Friday I will be crying, but I will worry about that when I get to it.

Breakfast @ 10:00

2 whole eggs - poached
1 slice ezekiel toast
1/2 T coconut oil

Lunch @ 2:00 (almost missed my photo)

3/4 c plain Greek Yogurt
1/4 c pineapple

Dinner @ 6:45

4.5 oz turkey breast
1 c broccoli

Snack @ 10:00

1/2 c greek yogurt
12.5 g protein

OH Squatin' for dat Snatch!

Didn't expect the gym to be so packed at Noon today! Mel and I had an entire plan on what we wanted to do, so we had to rework a bit and be patient. Fortunately, squat racks were free and we had planned to OH squat today, finding clips was a bit of a game though. ;) Also did some Zombies, Run for my 1 mile run today. Fucking Zombies were on my ass the WHOLE time! Felt like all I was doing was sprinting. Pretty sure I was in a full blast heading back toward the gym, so Rob, if you caught that...that ain't my normal pace, don't get excited. LOL!

Breakfast @ 9:30

2 whole poached eggs
1/2 ezekiel muffin
1/2 T coconut oil

Lunch @ 12:00

3 oz turkey
1 c salad mix
1/2 c pineapple

Open Gym 12:00 -2:00

500 meter row

Mobility

OH Squats (1x5 @ 65#; 3x5 @ 75#; 3x2 @ 95#; 1x1 @ 105#)

10 min DU practice (frustrating) 

1 mile run (forgot to set my Nike +, so have no idea how long the run was)

Post-Workout

Muscle Pharm Aminos

Snack @ 4:00

1 C plain greek yogurt
25 g protein powder

Dinner @ 7:00

2 c salad mix
4.5 oz turkey breast with taco seasoning
1/4 c black beans
1 T Greek yogurt

Snack @ 9:30

1/2 c greek yogurt
12.5 g protein powder

Attitude Adjustments Bureau

Had to take Joey to the doctor since he is now sick (so many damned cooties flying around my house right now). On the way home, he requested Subway for lunch. I decided I would oblige. OH MY GAWD! Practically DROOLED all over these sandwiches I picked up. Not gonna lie... I sniffed it, hugged it like Spidey here, daydreamed a bit, then walked away. Strikes me as funny that just a few short years ago, I considered this "healthy" food. It was a go-to spot when I didn't want to go overboard. Now it just classifies as a cheat meal, and is it even worth it? Depends on the day I guess.

Driving to they gym, all I could think about was how unmotivated I was and I was fantasizing about a cheat. Actually, I was strategizing. When should it be, what should it be, what events are coming up, how much longer can I hold out, the list goes on and on. While this seems relatively normal, almost like white noise, what bothered me most was realizing I wasn't excited about going into the gym. None of my gals were gonna make it, the WOD was ok, and nothing that really had me going "OH HELL YEAH!" I felt in a funk. Why? We are only 11 days into this year and only 50.5 weeks left to make big changes.

My entire attitude changed when I walked in (typical!). Sooooo many amazing friends were there that I don't normally get to work out with! Ellie, Sarah F, Rachel, Alli, Heather, and even Jayson all made this class a fun one. Ok...Beau did too. ;) I walked out totally refreshed and with a completely different attitude, even toward a cheat meal (what cheat meal? Who needs a cheat meal? NOT ME!)

Breakfast @ 7:15

2 whole eggs poached
1/2 ezekiel muffin
1/2 T coconut oil

Snack @ 11:00

1 C Plain greek yogurt
1/4 c pineapple

Lunch @ 2:00

2 c spinach
4.8 oz chicken
5 grape tomatoes

Pre-WOD

25 g protein shake

5:00 CrossFit Class

Rope Climbs (5x1, EOMOM) Rope lock out and Hang

Bench Press 75# (5x5, EOMOM)

15 Min AMRAP - 3 Rounds +30 reps

20 KB Snatches (26#)

15 Box Jumps (20") (13") LIKE A BOSS! ;)

200 m Run

Post-WOD

Muscle Pharm Aminos

Dinner @ 7:15

1 c spinach
3 oz turkey breast
2 slices of bacon 

Snack @ 9:30

1/2 c Greek Yogurt
12.5 g protein powder

So much INFIDELITY!! I should know better.

So it was deadlift day and deadlifts and I are on a break. I need to take more time to let my back recover from recent heavy deadlifts AKA....I'm growing badass muscles back there so I can have a huge PR next time I lift. ;) So, since this was a WOD focused on the deadlift, I decided I would do a mile run today. Then I convinced myself I don't have to go to the gym to do that; I could pick up Kaitlyn, go home and then go for a run, maybe LONGER than a mile. 

HAHAHAHAHAHAHA! I KNOW BETTER! Why do I convince myself that I can stay motivated at home to do my workout? I know for a fact that if I don't go to the gym for the workout, then I won't do it. So, result was me cheating on the gym with my cushy chair at home, all because I'm on a break from deadlifts. Bah! Of course, the 2 hour drive from work, to Kaitlyn, to home, didn't help "motivate" me either. Stopping off at the gym each day cuts my commute up, so it is less crazy making.

On top of all this infidelity was insatiable appetite. Not necessarily because there wasn't enough food, but because my day started so early and I could have used one more packed meal with me for the day. So, another small infidelity on my food as I had a handful of peanuts. *cue dramatic music* On the way home all I could think about was a damned double-double protein and animal style. I didn't partake, but THAT's the kinda hungry that was going down today.

Breakfast @ 5:45

2 whole poached eggs
1/2 ezekiel muffin
1/2 T coconut oil

Snack @ 9:00

1 c plain greek yogurt
1/4 c blueberries

Lunch @ 12:00

1 c spinach
4.3 oz chicken
5 grape tomatoes

Snack @ 2:30

25 g protein shake

Snack @ 4:00 

Handful peanuts (1/4 - 1/3 c?)

Dinner @ 7:15

4 oz turkey breast
2 c spinach

Snack @ 9:30

1/2 c greek yogurt
12.5 g protein

Like a Sir

Today presented a new discovery. Turns out I can finally drink tea WITHOUT sugar or honey. It's been a good year of weaning, first off sugar, now off of the honey. So now, I drink tea like a sir. Of course, I went from being a sir at work to zombie training at the gym, but that is par for the course these days. Also found it's time to make new friends in the 4:00-5:00 hour. It was a bit quiet and lonely today. So, watch out guys...Jess is putting her game face on. Oh....wait......

Breakfast @6:45

2 whole poached eggs
1/2 cinnamon raisin ezekiel (WHO ATE ALL THE PLAIN MUFFINS?! Oh...mighta been me.)
1/2 T coconut oil

Snack @ 10:30

1 C plain greek yogurt
1/4 c blueberries

Lunch @ 1:30

1 c spinach
4.8 chicken

Pre-WOD 25 g protein

5:00 WOD Zombie Skills (142 reps)

1. 60 sec Sledge Hammer Strikes (small hammer)

60 seconds rest

2. 60 sec stone to shoulder (46#)

60 seconds rest

3. 60 sec dog sled push (140#)

60 seconds rest

4. 60 sec KB swing (35#)

60 seconds rest

5. 60 sec Airdyne

60 seconds rest

6. 60 sec sandbag shuttle sprints

60 seconds rest

7. 60 sec row for calories

60 seconds rest

8. 60 sec box jump overs

60 seconds rest

9. 60 sec Curtis P (Oly bar)

60 seconds rest

10. 60 sec burpee pull ups

Post- WOD

Muscle Pharm Aminos

Dinner @ 7:30

4 oz turkey breast
2 c spinach

Snack @ 9:30

1/2 c greek yogurt
12.5 g protein powder