Jump Rope Hell

Clean 4×4 80% - 70lbs.

Annie 

50-40-30-20-10 reps, for time of: 23:42

• Double Under - Single Jump Ropes - 100-80-60-40-20
• Sit-up (abmat)

This is going to be one of those blogs that if you're a coach and especially one of mine you may want to close out and not read this one in fact I highly recommend doing so.  But if you insist as I always ask please remember this is my place to vent and have any pity parties I want and work through the frustrations I have that come from this thing called CrossFit.

 

I hate jump ropes.  And clearly my coach tonight knows that too as he was just waiting on my comment about them before the WOD.  Now, if he only knew how much I really wish I could jump rope.  I don't enjoy that I suck at them.  I started off okay and even did 20 in a row in the beginning.  At that point I had some hope.  But then I began not even being able to do 1 jump rope and the hope started to fade.  I tried to stay focused.  Every time I had to start over I was telling myself "I could do this".  I wanted to do them and was shooting for 15 minutes but I was a long way from that goal.  Then there comes my frustration that the coach doesn't want to deal with so he tunes me out and then I tune him out.  Sometimes that can be quite comical but now it just makes me want to give up.  I'm not mad at my coach but sometimes I just wish he had some of the compassion a few of the other coaches have.  The others know how to get me through the jump ropes without really saying a whole lot.  I don't enjoy finishing 10+ minutes after everyone else.  I hate that people have to wait on me to get through especially the coach.  I tried to close my eyes and not focus on that but it's just so hard.  I was in tears and thank goodness for sweat because they help mask the tears.  But when I got in the car it was all over with.

 

I hate when my frustration gets the best of me.  I have no idea how to hide it.  I wanted to toss that jump rope across the room and walk out.  I really don't know how I stuck it out but I definitely did not feel accomplished when I was done.  I was out of breath and barely able to move I was so exhausted.  If I could have just curled up in a ball in a corner I would have. 

I didn't post this last night due to my feelings.  So today, as I look back on last night's WOD I still have tears.  Tears of still struggling with those jump ropes and lifts.  Tears that I hold everyone else up.  Tears that my frustration gets the best of me.  Tears of fear that I'll never get faster.  Tears that really want everyone to know how badly I want to improve especially my coaches. 

I struggle with the nutrition but when I look at what I've eaten this month I've done really good in my opinion with the exception of 3 meals.  Not 3 days or 3 weeks of eating bad but only 3 meals that were bad for the month.  I just hope the scale and measuring tape show the same results because if not I think it's time to reevaluate this nutrition plan and find something that works. 

 

Day 24

Breakfast
Protein Shake with water and 2 cups strawberries (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)
Coffee

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)

Lunch
3oz. turkey (3 blocks protein)
Popcorn (1 block carbs)
1/2 cup Salsa (1 block carb)
9 Almonds (3 blocks fat)
Water

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Dinner
3oz.Black bean burger patty (3 blocks protein)
Broccoli (1 block carbs)
Green Beans (1 block carbs)
1/2 cup Salsa (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water



Protein              Carbs              Fat
    13                    11                    13

Day 23

Breakfast
Protein Shake with water and 2 cups strawberries (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)
Coffee

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)

Lunch
3oz.Black bean burger patty (3 blocks protein)
Broccoli (1 block carbs)
Green beans (1 block carbs)
1/2 cup Salsa (1 block carb)
9 Almonds (3 blocks fat)
Water

Dinner
3oz.Black bean burger patty (3 blocks protein)
Broccoli (1 block carbs)
Green Beans (1 block carbs)
1/2 cup Salsa (1 block carb)
9 Almonds (3 blocks fat)
Water

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
1tsp. peanut butter (2 blocks fat)
Water

Protein              Carbs              Fat
    13                    12                    13

Power Walk #7

I finally got my walk down under 16 minutes to 15:45.  I'm still a little confused as to whether I'm supposed to be just walking or adding some jogging in there.  It actually felt good to put a jog into it several times today.  Hopefully I can knock off these next 45 seconds in the next few weeks.  I don't know what is realistic for an ultimate goal yet.  I'm think around 13 or 14 minutes.  Guess, I need to ask.  But if I can get my 5K to 45 minutes I would be happy.  So, for New Year's I'm going to walk/run a 5K and work from that time for a goal my coach says is reasonable and realistic.  Something tells me his number will be lower than what I am thinking in my head ;-)

This is where I'm at with my walks...

Walk #7 - 15:45
Walk #6 - 16:07
Walk #5 - 17:15
Walk #4 - 16:45
Walk #3 - 16:14
Walk #2 - 17:13
Walk #1 - 17:38

Power Walk #6

1 Mile Power Walk - 16:07

I got my best time today.  I have to give credit to my walking partner as she kept me going and pushed me to go faster.  She also reminded me to pick my feet up and I would go faster.  Nothing like an 8 year old to push you along - LOL! 

I'm a little confused because I think I'm supposed to be jogging instead of walking even though I've been told to only walk.  I know I'm told my walk is faster than my run but I'm thinking I'm supposed to be jogging.  Which would make sense if I want to get faster. 

Day 22

Breakfast
Protein Shake with water and 2 cups strawberries (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)

Lunch
3oz.Black bean burger patty (3 blocks protein)
Broccoli (1 block carbs)
Green beans (1 block carbs)
1/2 cup Salsa (1 block carb)
9 Almonds (3 blocks fat)
Water

Dinner
3oz.Black bean burger patty (3 blocks protein)
Broccoli (1 block carbs)
Green Beans (1 block carbs)
1/2 cup Salsa (1 block carb)
9 Almonds (3 blocks fat)
Water

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
1tsp. peanut butter (2 blocks fat)
Water

Protein              Carbs              Fat
    13                    12                    13

Arms...

Front Squat 4×4 80% - 90lbs.

“Jackie”

• 1000 meter row
• 50 thrusters @35lbs
• 30 pull ups

Time 10:46

 

The first 200 meters of that rowing I did good and kept my time down.  After that, I was starting to get tired and it showed.  I kept trying to remember legs, back and arms but I still have no idea where the back part comes in at.  Just work in progress still! 

 

Have to work harder on those squats.  I tried after the WOD to do some wall balls using a box and then moving away from it and see if I would still squat the same without the box under me.  But I was so tired I didn't give it much effort.  Will have to try it again next week.  I want to get used to squatting as low as the box without the box under me. 

 

 

My New Year's Goals

12 Months of Goals (Not necessarily in this order)
1. Keep moving thru a WOD without stopping or slowing down
2. 100 burpees in 7 minutes (starting with 10 a minute and increasing to goal - baby steps but I'll get there)
3. Walk up and down steps one foot at a time without stopping
4. Limit Meltdowns to 1 every other month ;-)
5. Limit Whining to once a week ;-)
6. Succeed at Lifts
7. R/X a WOD
8. Squat without a target or pole and get low enough
9. Run a 5K in 45 minutes or less (which leads me closer to being able to keep up with Alexis and Callie) 10 Walk a mile in 15 minutes or less
11. Shut up and listen ;-)
12. Strict Days Zone Nutrition (no more than 1 cheat meal a month if at all)

Bonus Goals:
*Reach my goal of 145lbs by end of year or at least be close to it. This would be the ultimate goal for me of everything but if I can do all the others I know those will help me get to this goal. And since this 3 month plateau and weight gain happened I'm still scared to put a deadline to it because we both know I will meltdown in a heartbeat over not meeting a goal.

*Deadlift 302lbs.

*Keep up with Alexis and Callie in a 400, 800 and 1600 meter run. Then I'll work on keeping up with your pace.

And of course any other goals you or I come up with along the way or any modifications you make to mine because we both know I'm bad at low balling my goals ;-)

This is what I sent my coach.  When I wrote #4, 5 and 11 I was being a little sarcastic but in reality I really need to work on those.  I think we would communicate better if I did so I've moved those to the top of the list. 

Attitude

Snatch 4×4 80% - 50lbs.

Then…

At 50% of your 1 rep max do: 35lbs.

5 squat snatches
2 rope climbs - 6 progressions
100 double unders - single attempts
2 rope climbs - 6 progressions
5 squat snatches

 

This was so hard!  No matter how hard I concentrated I just never got the snatch.  Something has to click in my head and then the rest of the body soon to get this right.  I really need to think twice before I speak a lot of times.  I should have never said I haven't made any progress in the 10 months I've been doing this.  I have improved but I let my frustration get the best of me because I'm not where I think I should be.  I know my coach hates it when I say things like that.  But the last thing I want him to think is he hasn't taught me anything when in reality he has taught me a lot and I can do so much more than I give myself credit for.  I just want to be able to do more.  I don't want him getting frustrated with me because he has to keep repeating himself to try to get me to figure out how to get the lift correct.  I really need to work on my attitude and it's on my goals list.   

Day 21

Breakfast
Protein Shake with water and 1 cup blueberries (1 block protein and 3 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
1tsp. peanut butter (2 blocks fat)

Lunch
Chicken salad (3 blocks protein)
Fresh fruit cup (3 blocks carbs)
Water

Dinner
3oz.Black bean burger patty (3 blocks protein)
Broccoli (1 block carbs)
1/2 cup Salsa (1 block carb)
9 Almonds (3 blocks fat)
Water

Snack
1 cup grapes (2 blocks carbs)
1tsp. peanut butter (2 blocks fat)
Water

Protein              Carbs              Fat
    11                    12                    13

6 in a Row

“Toe 2 Toe”

For Time: 17:39

25 Toes-to-Bars
100 Single Jump Ropes
20 Toes-to-Bars
80 Single Jump Ropes
15 Toes-to-Bars
60 Single Jump Ropes
10 Toes-to-Bars
40 Single Jump Ropes
5 Toes-to-Bars
20 Single Jump Ropes

 

I got to where I could do an average of 6 single jump ropes in a row.  Sometimes a little more and of course those times I didn't even get 1.  I want to be able to do 25 in a row consistently.  I really wish I could stay in 1 place while doing them but I'll settle with moving forward for now. 

I did my power walk tonight and my time is increasing instead of decreasing.  I did the 1 mile in 17:15.  I've really been concentrating on my walking and how I walk and trying to figure out why I don't bend my knees.  When I forced myself to bend my knees I found I walked faster but it was uncomfortable and didn't feel right.  I just can't remember if I've always walked without bending my knees or if it started after all my foot surgeries.  Either way, I wish I had learned to bend my knees as it would have made things easier for me with working out.

Day 20

Breakfast
Protein Shake with water and 1 cup strawberries, 1 cup blueberries and 1 tablespoon protein powder (1 block protein and 3 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
1tsp. peanut butter (2 blocks fat)

Lunch
4oz. fish (3 blocks protein)
Veggie mix (3 blocks carbs)
Coffee with creamer (3 blocks fat)
Water

Dinner
3oz. turkey (3 blocks protein)
Green Beans and Broccoli (3 blocks carbs)
9 Almonds (3 blocks fat)
Water

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
1tsp. peanut butter (2 blocks fat)
Water

Protein              Carbs              Fat
    13                    13                    13

Day 19

Breakfast
Protein Shake with water and 1 cup strawberries, 1 cup blueberries and 1 tablespoon protein powder (1 block protein and 3 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
1tsp. peanut butter (2 blocks fat)

Lunch
3oz. turkey (3 blocks protein)
Cornbread Dressing and Gravy (3 blocks carbs)
Water

Dinner
3oz. turkey (3 blocks protein)
Green Beans and Broccoli (3 blocks carbs)
9 Almonds (3 blocks fat)
Water

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
1tsp. peanut butter (2 blocks fat)
Water

Protein              Carbs              Fat
    13                    13                    10

Day 18

Breakfast
Protein Shake with water and 2 cup strawberries, 1/2 cup blueberries and 1 tablespoon protein powder (1 block protein and 3 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 almonds (2 blocks fat)

Lunch
4oz. salmon (3 blocks protein)
Tomatoes, Sautéed broccoli and green beans in coconut oil (3 blocks carbs)
9 Almonds (3 blocks fat)
Water

Dinner
Tomato, Cheese, Spinach pannini with 1/2 piece of bread (3 blocks protein and carb)
Coffee with creamer (3 blocks fat)
Water

Snack
1tsp. peanut butter (2 blocks fat)

Protein              Carbs              Fat
    11                    11                    13

Day 17

Breakfast
Protein Shake with water and 2 cup strawberries, 1/2 cup blueberries and 1 tablespoon protein powder (1 block protein and 3 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Snack
Skinny latte coffee (2 blocks protein, carbs, fat)

Lunch
3oz. Chicken (3 blocks protein)
Lettuce and tomato salad (1 blocks carbs)
Italian dressing (3 blocks fat)
Water

Dinner
2 Chicken wings, 2 chicken fingers cheese sticks (3 blocks protein)
Spring Rolls (3 block carb)
Salted Caramel Apple Martini (3 blocks carbs and fat)
Water

Snack
1tsp. peanut butter (2 blocks fat)

Protein              Carbs              Fat
    11                      9                    14

Day 16

Breakfast
Protein Shake with water and 2 cup strawberries and 1 tablespoon protein powder (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Snack
3oz. smoked salmon (2 blocks protein)
1/2 cup grapes (1 block carbs)
1 Plum (1 block carbs)
6 Almonds (2 blocks fat)
Water

Lunch
3oz. Chicken (3 blocks protein)
Asparagus, Green Beans, Broccoli (3 blocks carbs)
9 Almonds (3 blocks fat)
Water

Dinner
3oz. chicken (3 blocks protein)
Green Beans, Asparagus and Broccoli (3 block carb)
1 1/2 tsp peanut butter (3 blocks fat)
Water

Snack
Coffee with sugar free creamer (1 block fat)
1tsp. peanut butter (2 blocks fat)

Protein              Carbs              Fat
    11                      10                 14

12 Days WOD

Twelve Days of Christmas

 

1 Power Snatch (45lbs)
2 Overhead Squats (45lbs.)
3 Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 12 in
10 Wall Balls, 10 lbs
11 Kettlebell Swings (35lbs)
12 Thrusters (45lbs.)

Think of the song and perform the workout the same way.

Time: 34:05

 

This WOD was harder than it looked especially when I didn't consider the way it is sung.  But I do like the variety of movements.  Sometimes I wonder if I'll ever get the hang of those lifts along with burpees and lunges. 

Day 15

Breakfast
Protein Shake with water and 2 cup strawberries and 1 tablespoon protein powder (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Lunch
Chicken fajitas with salsa (3 blocks protein and carbs))
Water

Snack
2oz. chicken (2 blocks carbs)
1/2 cup grapes (1 block carbs)
1 Plum (1 block carbs)
1tsp. peanut butter (2 blocks carbs)

Dinner
Grilled Market Salad with raspberry vinaigrette dressing (3 blocks protein, carbs and fat))
Water

Protein              Carbs              Fat
    11                      10                 11

That Was Just Mean ;-)

5 Rounds

Row 250 meters
Walk up and down makeshift stairs 4 times

I hate rowing and those 250 meters each go around were brutal on my arms.

I might need to learn to not get an attitude and tell any of my coaches what I will do on my own.  It will come back to haunt me - LOL!  I'm so scared of going down any stairs.  I can handle going up.  I panicked every time I had to go down those steps.  I was glad I worked on this tonight even though I didn't tell the coach that. 

Day 14

Breakfast
Protein Shake with water and 2 cup strawberries and 1 tablespoon protein powder (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Snack
2 oz. chicken (2 blocks protein)
1/2 cup grapes (1 block carbs)
6 Almonds (2 blocks fat)
Water

Lunch
3oz. hamburger patty (3 blocks protein)
lettuce, tomato and onion (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Dinner
3oz. chicken (3 blocks protein)
Green Beans, Asparagus and Broccoli (3 block carb)
1 1/2 tsp peanut butter (3 blocks fat)
Water

Protein              Carbs              Fat
    11                      7                 11

Power Walk #4

Time: 16:45

My time wasn't as good as Tuesday night.  It increased by 31 seconds.  I need to get faster!  I want to get faster!

Day 13

Breakfast
Protein Shake with water and 2 cup strawberries and 1 tablespoon protein powder (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
1 Plum (1 block carbs)
9 Almonds (3 blocks fat)

Snack
2 oz. turkey deli meat (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Lunch
3oz. turkey (3 blocks protein)
Green Beans (1 block carb)
Broccoli (1 block carb)
1 Plum (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Snack
2 oz. turkey deli meat (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Dinner
3oz. cheese (3 blocks protein)
Green Beans, Asparagus and Broccoli (3 block carb)
1 1/2 tsp peanut butter (3 blocks fat)
Water

Protein              Carbs              Fat
    13                      13                 13

Tall Boxes

4×3 snatch 75% - 55lbs.

 

For time: 21/15/9   -  7:09

Power snatch (45)
Pull ups (Jumping)

 

 

I still don't like lifts.  Wish I could figure out how not to shoulder press all of them.   I was glad I was able to get on the tall box for pull ups.  Had to use a weight and a small box to get to the top but I did it.

Day 12

Breakfast
Protein Shake with water and 2 cup strawberries and 1 tablespoon protein powder (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Snack
2 oz. turkey deli meant (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Lunch
4 1/2 oz. salmon (3 blocks protein)
Green Beans (1 block carb)
Salad with oranges, apples, raisins and various other fruits (2 block carb)
4 chips (1 block carb)
Cheese dip (1 block protein)
Vinegarette dressing (3 blocks fat)
Water

Dinner
3oz. chicken (3 blocks protein)
Salad with oranges, apples, raisins and various other fruits (2 block carb)
4 bites pineapple upside down cake (3 blocks fat and 1 block carb)
Water

Protein              Carbs              Fat
    12                      11                 11

Wanted 9

4×3 Clean 75% - 75lbs.

Then….

Complete as many rounds as possible in 15 mins of: 8 Rounds + 10 KBS + 10 BJ + 7RD

• 10 Kettlebell Swings (35)
• 10 Box Jumps (12)
• 10 Ring Dips

Something about tonight just clicked.  I went in dreading doing that power walk and thinking that was going to be it.  Thanks to the coach being tired I was able to work my way into also doing the WOD.  I just feel like I'm short changing myself if I only power walk.  Once I get in the gym and around others I want to work out with them.  Guess it's addicting and I'm addicted.  There are worse things I could be addicted to. 

 

I did the power walk and I'm happy to say I did it this time 16:14.  That's a 59 second improvement from Friday's walk. 

 

I went into this WOD wanting 7 rounds and as soon as I got those 7 I wanted 8 and then I was heading for 9.  I was so close.  Then as I put my numbers into the Whiteboard I saw that I did this WOD in August and I have improved.  I did over 3 rounds more this time than I did last time.  I needed to see that improvement as that just gives me more motivation to keep going and working harder. 

 

That 35lb. kettle bell was so heavy but I'm so glad the coach switched it out from the 26lb. kettle bell.  I did all the movements on all the rounds unbroken. 

 

 

 

 

Day 11

Breakfast
Protein Shake with water and 2 cup strawberries and 1 tablespoon protein powder (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Lunch
3oz. beef (3 blocks protein)
Green Beans (1 block carb)
Broccoli (1 block carb)
1 plum (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Snack
2 oz. turkey deli meat (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Dinner
3oz. beef (3 blocks protein)
1 cup green beans (1 block carb)
Broccoli (1 block carb)
1 Plum (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Protein              Carbs              Fat
    11                      10                 11

Thrusters

5×4 Front Squat 70% - 85lbs, 

 

12 min Amrap - 4 Rounds plus 3 thrusters.

 

 Thruster x10 (55lbs.)
HR Pushup x10
KBS x10 (26lb.)

 

 

My arms are going to hurt in the morning.  Those thrusters just about did me in.  But I will say one of the better AMRAPS as I usually don't like them.  Just have to keep remembering to keep myself moving.

Day 10

Breakfast
Protein Shake with water and 2 cup strawberries and 1 tablespoon protein powder (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
1 Plum (1 block carb)
9 Almonds (3 blocks fat)

Snack
2 oz. turkey deli meat (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 almonds  (2 blocks fat)
Water

Lunch
3oz. beef (3 blocks protein)
1 cup tomatoes (1 block carb)
1 plum (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Dinner
4 1/2 oz. salmon (3 blocks protein)
1 cup green beans (1 block carb)
Broccoli (1 block carb)
Asparagus (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Snack
2 oz. turkey deli meat (2 blocks protein)
1 cup grapes (2 blocks carbs)
1 tsp. peanut butter (2 blocks fat)
Water



Protein              Carbs              Fat
    13                      12                 13

Day 9

Breakfast
Protein Shake with water and 2 cup strawberries and 1 tablespoon protein powder (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
1 Plum (1 block carb)
9 Almonds (3 blocks fat)

Snack
2 oz. chicken (2 blocks protein)
1 cup grapes (2 blocks carbs)
1 tsp. peanut butter (2 blocks fat)
Water

Lunch
3oz. chicken (3 blocks protein)
Water

Dinner
3oz. beef (3 blocks protein)
1 cup green beans (1 block carb)
Broccoli (1 block carb)
1 Plum (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Snack
1 cup grapes (2 blocks carbs)
1 tsp. peanut butter (2 blocks fat)
Water



Protein              Carbs              Fat
    11                      10                 10

My body said NO MORE PROTEIN tonight!  I couldn't do it. 

Frustration at it's Worst...

“Walsh”

Four rounds for time of: 45:37

• 22 Burpee pull-ups
• 35 pound Back squat, 22 reps
• Walking Lunges - 22

Frustration at it's best has shown up that past few WOD's.  I just want a warm up and WOD with no lifts in it.  I thought I was over the fact that I'm the slowest but when runs are put in as well as bear crawls for the warm up there's something about being last that shuts me down.  I think next time a run is in there for the warm up I'm cutting it in half.  To come back in and see everyone else chilling is so hard mentally.  Then to try to mask those feelings is more than I can do.  Then to throw lifts in there is like adding insult to injury. 

 

I tried using 55lbs. for the back squats but after the first 3 I had to stop and then did 3 more I stopped to rest yet again.  I knew doing 4 rounds of those if I was already exhausted in the first round I would be there forever.  I didn't even ask as I stood there thinking about whether or not I should drop the weights off and just did it.  I think if anything had been said at that point I would've just walked out.  Guess that's when it's good the coach gets just as frustrated at me and ignores me.  Sometimes I guess we need to both stay in our own separate worlds.  Neither one of us can handle my frustration. 

 

I had already decided I wasn't going to use a weight for the walking lunges but that's the last thing I heard out of my coach when he told me not to use one. 

 

I know I was told to take today off from working out or walking but I think I'm going to do it anyway.  I want to see if I can get my time down from 17:13. 

I didn't get that power walk in today that I thought I might.  The more I thought about it the more I thought it's not worth it to go against the plan that I have asked for help with.  My frustration just gets in the way of my thinking sometimes. 

 

 

Day 8

Breakfast
Protein Shake with water and 2 cups strawberries and 1 tablespoon protein powder (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)

Snack
2 oz. chicken (2 blocks protein)
1 cup grapes(2 blocks carbs and fat)
1 tsp peanut butter (2 blocks fat)
Water

Dinner
4 1/2 oz. salmon (3 blocks protein)
1 cup green beans (1 block carb)
Broccoli (1 block carb)
Asparagus (1 block carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Snack
1 cup grapes (2 blocks carbs)
1 tsp. peanut butter (2 blocks fat)
Coffee with sugar free creamer (1 block fat)
Water

Protein          Carb           Fat
   8                    9                 11

Missed lunch all together.  That's what happens on busy days.

Hate the mental part of this...

Push Jerk 3×3 75% - 70lbs.

 

Then….

Complete as many rounds as possible in 10 minutes of:

• 8 handstand push-ups
• 10 box jumps (M:24″/W:20″)
• 12 Abmat sit-ups

 

Rounds - 5 and 8 box jumps 

 

I do not like push jerks especially split jerks.  Took me down mentally with that jumping and splitting.  I just want to be off in a corner all by myself when doing these lifts.  I tried to get out of them but that didn't work.  I know I have to keep doing them in order to get better but I just wanted to curl up in a corner in a fetal position and cry.  No matter how much I tell my brain to make my feet jump and move it never works. 

 

Once I got to the regular WOD I felt better.  I went in wanting at least 5 rounds and I got them.   I don't think I stopped at all during the 10 minutes which was also one of my goals. 

 

I did a mile power walk this morning and did it in 17:13.  That's only 25 seconds faster than the last time.  It's not that much and I was really hoping to get into the 16 minute range.  I need to get faster.   

Day 7

Breakfast
Protein Shake with water and 1 cup strawberries and 1 tablespoon protein powder (1 block protein and carb)
2 eggs (2 blocks protein)
1 Plum (1 block carb)
9 Almonds (3 blocks fat)

Snack
2 oz. chicken salad (2 blocks protein)
2 1/2 cups broccoli slaw with dressing (2 blocks carbs and fat)
6 Almonds (2 blocks fat)
Water

Lunch
3oz. chicken (3 blocks protein)
2 1/2 cups broccoli slaw with dressing (2 blocks carb and fat)
1tsp. peanut butter (2 blocks fat)
Water

Dinner
3oz. chicken salad (3 blocks protein)
1 cup green beans (1 block carb)
Broccoli (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Snack
1 cup grapes (2 blocks carbs)
1 tsp. peanut butter (2 blocks fat)
Coffee with creamer (1 block fat)
Water



Protein              Carbs              Fat
    11                      10                 15

Day 6

Breakfast
Protein Shake with water and 1 cup strawberries and 1 tablespoon protein powder (1 block protein and carb)
2 eggs (2 blocks protein)
1 Plum (1 block carb)
9 Almonds (3 blocks fat)

Snack
2 oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Lunch
3oz. chicken salad (3 blocks protein)
Salad with oranges, tomatoes, onions and raisins (3 blocks carb)
Salad dressing (1 block fat)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Snack
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Dinner
Shrimp fondue (3 blocks protein)
2 salted caramel apple martini's
1 1/2 tsp. peanut butter (3 blocks fat)
Water


Protein              Carbs              Fat
    11                      11?                 13
Have no idea how many carbs were in those drinks...

Keeping it Moving

Push Jerk test your 1rm - 85bs.

Then…

For time: 9:41

40 Wall balls (8lb.)
20 Shoulder to Overhead (35)
30 Wall balls
15 S2OH
20 Wall balls
10 S2OH
10 Wall balls
5 S2OH

 

I was determined not to sit down on that box for the wall balls.  I never knew I could just barely touch the box with my touch and keep going until the other night when I did with the back squats.  Now, that I know I can I want to do it everytime.  I tried to keep going in sets of 10 and did pretty good for the most part.  It was easier to do them and keep going.  I tried to focus on sending the ball up to the target on my way back up from the squat. 

 

I kept the bar low.  Don't know if that was the right decision but I was determined to keep moving that bar and if I had added weights I know I would have stopped. 

 

Overall, I feel pretty good about this WOD! 

 

Stepped on the scale tonight and was told I lost 5lbs so far since the first of month.  Gives me hope that I'm on the right track :-)

Day 5

Breakfast
Protein Shake with water and 1 cup strawberries and 1 tablespoon protein powder (1 block protein and carb)
2 deviled eggs (2 blocks protein)
1 Plum (1 block carb)
1 Kiwi (1  block carb)
9 Almonds (3 blocks fat)

Snack
2 oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Lunch
3oz. chicken salad (3 blocks protein)
Green beans and broccoli (2 blocks carb)
1 Plum (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water

Snack
2 oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Dinner
3oz. chicken salad (3 blocks protein)
1 cup broccoli, 1 cup Green Beans, onions (3 blocks carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water


Protein              Carbs              Fat
    13                      13                  13

Got 6 rounds

2×10 snatch 50% - 115lbs

 

Then….

Complete as many rounds as possible in 10 minutes of:  6 Rounds and 8 sit ups

 

5 deadlifts @ 50% of your one rep max
10 Abmat sit-ups
20 lateral jumps over your barbell

 

I didn't like this WOD. 

 

I still hate lifts!  I just tuned out on the snatches.  Just knowing I can't do the lifts and knowing it gets on the coaches nerves that I can't figure them out yet is more mental than I want to deal with sometimes. 

Day 3

Breakfast
Protein Shake with water and 1 cup strawberries and 1 tablespoon protein powder (1 block protein and carb)
2 eggs (2 blocks protein)
Mushrooms (1 block carb)
1 Plum (1 block carb)
9 Almonds (3 blocks fat)

Snack
2 oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Lunch
6 shrimp (3 blocks protein)
Green peppers and onions (1 block carbs)
1/2 cup salsa (1 block carb)
8 chips (1 block carbs)
1 tbsp. sour cream (3 blocks fat)
Water

Snack
2 oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Dinner
3oz. chicken salad (3 blocks protein)
1 cup broccoli, 1 cup Green Beans, (2 blocks carbs)
1 Plum (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water






Protein              Carbs              Fat
    13                      12                  13

Jello

Back Squat 5×4 70% - 65lbs

Then…

 

3 rounds for time: 14:52
15 Burpee
15 HSPU
15 OHS (65lbs)

 

My arms have turned to jello!  This one heck of a hard WOD!  And those box push ups I did instead of HSPU were interesting.  There was no graceful way to get off that box - LOL! 

 

I did finally barely touch the box with my butt but that was so hard to figure out.

Day 2

Breakfast
Protein Shake with water and 1 cup strawberries and 1 tablespoon protein powder (1 block protein and carb)
2 eggs (2 blocks protein)
Mushrooms (1 block carb)
1 Plum (1 block carb)
9 Almonds (3 blocks fat)

Snack
2 oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Lunch
4 1/2oz. Salmon cooked in coconut oil (3 blocks protein)
12 Asparagus, 1 cup Green Beans, 1 1/2 cups Mushrooms all sautéed in coconut oil (3 blocks carbs)
9 Almonds (3 blocks fat)
Water

Dinner
3oz. chicken salad with onions, miracle whip light and eggs (3 blocks protein)
2 plums (2 blocks carb)
1 tomato (1 block carb)
9 Almonds (3 blocks fat)

Snack
2 deviled eggs (2 blocks protein)
1/2 cup grapes (1 block carb)
1 plum (1 block carb)
1 tsp. peanut butter (2 blocks fat)
Water


Protein              Carbs              Fat
    13                      13                  13

Tall Box

Complete the following for time: 21:38
30 pull-ups
30 push-ups
400m run
20 pull-ups
20 push-ups
400m run
10 pull-ups
10 push-ups
400m run

I accomplished standing on the big box to do pull ups.  It did take a weight and a smaller box to get me there but I did it! 

I cut the runs down from 800 to 400 meters. 

It was a good WOD and hopefully, next time I will be able to do the 800 meter runs and keep up with everyone else. 

Super Strict Eating - Day 1

Here we go with another restart with this nutrition thing.  Yesterday I fasted with only drinking water.  Have to admit I didn't drink near enough water but the fast for me is easy.  So here we go with Day 1 of staying strictly on page 1 of the zone plan.  A few changes are started using coconut oil instead of butter and no-stick spray and no milk for a month.  I CAN DO THIS!!!

Breakfast
Protein Shake with water and 1 cup strawberries and 1 tablespoon protein powder (1 block protein and carb)
2 eggs (2 blocks protein)
Mushrooms (1 block carb)
1 Plum (1 block carb)
9 Almonds (3 blocks fat)

Snack
2 oz. turkey deli meat (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water

Lunch
3oz. chicken salad (3 blocks protein)
Salad with lettuce, tomatoes and onions (3 blocks carbs)
Raspberry vinagairette dressing (3 blocks fat)
Water

Dinner
Zaxbys chicken grilled House Salad with Caesar dressing (3 blocks protein, carbs and fat)
Water

Snack
2oz. Turkey deli meat (2 blocks protein)
2 plums (2 carbs)
1 tsp. peanut butter (2 blocks fat)
Water


Protein              Carbs              Fat
    13                      13                  13

WOD - 12/06/2013

Back Squat 2×10 65% - Did air squats using a 15lb. weight held in front of me and a target of a wall ball on a weight to squat to. 

A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest.

Complete a tabata of each of the following:
• Calorie row- 29
• Kettlebell swing (26lbs.) 61
• Plate burpee (10#) 16
• Air squat - 59
• Wall ball (10#-9′) 48
Rest one minute between each tabata. Post a total number for each tabata. You can start at any movement and go in any order.

Total - 213

This was one WOD that kicked my butt. 

I need to get faster at rowing and pull that bar faster. 

I think my kettle bells are okay. 

Those plate burpees suck. 

I'm not so sure what that plate had to do with anything but it was a nuisance to me.  I think I would've gotten more out of just doing a regular burpee. 

Still not getting low enough or fast enough on those squats. 

Wall balls are hard but then they do have squats involved in that movement...ugh!

I'm being told I still need to step it up to the point of exhaustion.  Guess that means don't stop as much to rest. 

No WOD Today!

Today was a day that sucked in more ways than one!  Decisions to make.  I know my trainer is trying to help me but DAMN I think what he wants is harder than this not losing any weight, inches or body fat.  So, I'm off to digest all of this stuff and figure out what is right for me and what isn't. 

Dec. Nutrition - Day 5

No Nutrition list today.  I went from not eating to eating the wrong things all in one day.  It was just one of those days.  Time to move forward. 

Struggling and Searching

Find 1 rep max snatch

Then…

 Buy-in = 30 burpees. Clock starts on the first burpee.

Then as many rounds as possible in 12 mins of:

10 Medicine Ball Cleans
50 ft Sprint
10 Box Jumps (24/20)
50 ft Sprint

 

4 Rounds and 5 Medicine Ball Cleans

 

 

Have I said lately how much I hate lifting weights???  If not, let me remind myself that I suck at lifts.  It seems the harder I try and more focused I stay I just can't get it.  Problem is I really do want to learn how to do these lifts correctly. 

 

Could I get any more confused on those medicine ball cleans??? 

 

So, the chat tonight was about me just being happy and go with it.  For the most part I am happy if you don't count all that lovely stress that comes with life with home and work. 

 

But 9 months ago I made a decision and commitment to myself I would finally lose this weight and in that process I learned I could actually be healthy and achieve all those goals I want so desperately.  For the first time I saw that my dream could become a reality.  Then these last 3 months hit and everything quickly crumbled.  I saw all those dreams fading.  With no improvements anywhere from weight to exercises in the gym I've gradually watched what once a reality become fiction yet again.  I've been grasping at straws to find ways to get motivated and stay in the game.  Some times they work briefly and sometimes when I verbalize them they become something that never happens. 

 

I want to be healthy!  I've tried to follow the nutrition plan but now I'm thinking it's not a good idea.  Maybe I need to go back to eating what I want and when I want and just hope I make the right choices.  Then I find myself being afraid of being in control of my food because that's what has gotten me to where I am now in needing to lose weight.  I don't have the confidence in myself not to overeat because I have learned I am an emotional eater to the point of either not eating at all or eating the wrong foods.  If I have a list to go by I feel like that list is in control and is keeping an eye on what I eat an holding me accountable.  I tried doing the calorie counting thing and think I should just quit looking at that (and it's only been 3 days).  That thing has gotten me even more discouraged.  Definitely not one of my best decisions but then again I made that decision on my own and look where it got me...UGH!!!

 

I guess one of the things I'd like to change about me is when I want to achieve a specific goal I obsess over it. 

 

I also know if I take over control of my food choices the first thing I'll quit eating is protein.  It is so hard for me to eat meat and such a struggle.  But somewhere along these last 9 months I've learned protein is an important part of eating right. 

 

I finally got to drinking a gallon of water a day and learned that the fruit I put in it isn't good for me due to the sugars in the fruit.  I never even thought about that and thought all along it was a good thing to have the fruit in it.  But hopefully, now that I've started drinking a gallon a day I can take the fruit out. 

 

Even as frustrated as I am and feeling like I'm lost in this maze called life and exercise I'm going to try to find my way out one day and release all this stress.  But for now, I don't know if I'm coming or going.  One minute I want to give up and quit and the next minute I know I would regret that decision and always look back at where I could be and could've gone had I stuck with it if I do quit. 

I had some personal goals I never shared with anyone that I wanted to hit by the end of this year.  I really wanted to be halfway to my goal for starters.  I wanted to be able to do squats without help of a target of any kind.  I wanted to overcome my fear of heights and start getting used to climbing on that big box.  I wanted to set those boxes up sometime in steps like one of the coaches did for me once and be able to walk back and forth on it without being scared or needing anyone to hold my hand.   I wanted to be strong enough to do banded pull ups.  I wanted to be able to schedule some of those goals I have planned to do such as zip lining, driving a race car around the track.  I just wanted the confidence that I could do these things and more along with anything else I set my mind to doing.  For all that for me it would be nice to look in that mirror and see 75lbs. gone. 

With all that being said my hope is I can reach deep down inside and find that person that was once all excited about accomplishing something new called CrossFit.  I know she is hidden away somewhere it's just time for her to come out and play again!

 

Hope my head is clearer in the morning. 

 

 

Dec Nutrition - Day 4

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk (2 blocks protein and carbs)
1 egg (1 block protein)
1/3 cup oatmeal with water (1 block carb)
9 Almond (3 block fat)

Snack
2oz. chicken (2 blocks protein)
1 cup grapes (2 block carbs)
6 Almonds (2 blocks fat)
Water

Lunch 
3oz. chicken (3.blocks protein)
Sweet potato (baked) with butter (3 carbs and fat)
Water

Snack
2oz. chicken (2 blocks protein)
1 cup grapes (2 block carbs)
6 Almonds (2 blocks fat)
Water


Dinner
2oz.cheese (2.blocks protein)
Asparagus and Green Beans (2 block carbs)
Water

1 cup skim milk (1 block protein and carb)
1 1/2 tsp. peanut butter (3 blocks fat)


Accomplished
Protein         Carb             Fat
13                     13              13