Sometimes "Never Quit" needs a Pitchfork for Motivation

Tuesday, February 4, 2014

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

Monday, February 3, 2014

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

Sunday, February 2, 2014

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!

Saturday, February 1, 2014

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

Friday, January 31, 2014

Is it Beer:Thirty Yet?

T minus 2 days and counting. On a normal Friday after the week I've had, I would be drinking copious quantities of alcohol. So, yes, I'm crying in my steamed veggies. woot. Nothing to say, but that.

Breakfast @ 5:45

1 whole poached egg
2 slice bacon
1/3 avocado

Snack @ 9:45

15 almonds
35 g protein shake

Lunch @ 1:00

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

Snack @ 4:00

15 almonds
35 g protein shake

Missed my CrossFit class, courtesy of a forgetful brain and a phone interaction with my PREVIOUS vision provider. So, there was juuuuust enough light left when I came home to get a quick run in. I was KILLING IT for my first part (OK...killing it for me), then it kinda fell apart. Been working to push hard at various parts of the run hoping it will eventually translate to that level for an entire run.

Dinner @ 7:00

4 oz chicken breast

1/3 avocado

1/8 c black beans

1 c steamed broccoli

Thursday, January 30, 2014

Overwhelmed

Yeah, I think it is really cool when I am on track to complete a project within my timeline and my "someone" decides we need to change up the entire process 1 1/2 weeks before the deadline. And the new stuff isn't even defined yet. So, I'm just over here stabbing in the dark hoping to meet my deadline with an amazing product that makes others Oooo and Ahhh. I'm terrified it's gonna be more like "Meh" and "Eh." Effing awesome. This next 9 days will be interesting. I WILL NOT be missing another day at the gym over this. It just makes me cranky and harder to work with. *end bitch session*

Breakfast @ 6:45

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

Snack @ 4:30

15 almonds

35 g protein shake

Dinner @ 7:30

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

Wednesday, January 29, 2014

So Many Lat Pulls

Hopped into today's WOD, but did my own movements instead of the programmed ones. Good to feel included again. I did 126 lat pulls!! This, after working them yesterday and Monday. I'm gonna have some serious bat wings before this is over. OH! And grabbed the thicker green band AFTER all those pulls. Was within an inch of getting 1 strict pullup with that band. Ummmm, BOO YA!! THAT is improvement!! I'm coming for that 1 strict pull up on my murder board.