Squats That WIll Never End

5×3 push press - 70lbs. 

 

Then….
“Nasty Girls”

Complete three rounds for time of: 18:26

50 air squats
7 muscle-ups
10 hang power cleans (65#)

*scale will do burpee pullups

 

I am starting to finally feel how much it helps my lifts when I do use my hips and legs to help drive that bar up.  I didn't get it right everytime but I sure as heck tried and got some right.  I'm still having a difficult time figuring out how to dig my heels in and also come up on my toes when using my hips and legs to help get that bar up.  But I'll figure it out one of these days. 

 

Air squats suck, whether at home or at the gym! 

 

Time to work on those burpees but they're so exhausting.

 

The hang power cleans weren't that bad except the coach made me up the weights.  But I have to admit if I hadn't been doing burpee pull ups I think I could've gone up on weight even more. 

Nutrition Day 31

Breakfast
Protein Shake with 1 cup skim milk and 2 cups strawberries (2 blocks protein and 3 blocks carbs)
1 egg (1 block protein)
9 almonds (3 blocks fat)

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

Lunch
Shrimp fajita quesadilla (2 blocks protein 1 block carb)
Chips and salsa (3 blocks carbs)
Sour cream (3 blocks fat)
Water

Snack
2 oz. turkey deli meat (2 blocks protein)
1 cup grapes (2 blocks carb)
6 cashews (2 blocks fat)

Dinner
2 oz. hamburger patty (2 blocks protein)
Ketchup (1 block fat)
Water

2 cups skim milk (2 blocks protein and carbs)
1 tsp. peanut butter (2 blocks fat)

Goal
Protein       Carb          Fat
13                 13              13

Accomplished
Protein        Carb         Fat
13                  13             13

I didn't succeed on only drinking a gallon of milk.  This is going to be a struggle but one I'm going to work on and accomplish.  I have learned the glass I use is more than a cup.  So it's time to bring out the measuring cup and make it happen.  Tomorrow's the start of a new month so it's time to start it off right. 

Nutrition Day 30

Breakfast
Protein Shake with 1 cup skim milk and 2 cups strawberries (2 blocks protein and 3 blocks carbs)
1 egg (1 block protein)
9 cashews (3 blocks fat)

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

Lunch
3 oz. chicken salad (3 blocks protein)
salad with strawberries and pecans with balsamic dressing (2 blocks carbs and 3 blocks fat)
1 Plum (1 block carb)
Water

Snack
2 oz. turkey deli meat (2 blocks protein)
1 cup grapes (2 blocks carb)
6 cashews (2 blocks fat)

Dinner
2 oz. hamburger patty (2 blocks protein)
2 tomatoes (2 blocks carbs)
ketchup (1 block fat)
Water

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

Goal
Protein         Carb        Fat
13                  13           13

Accomplished
Protein         Carb        Fat
13                  13           13


I found myself not feeling hungry.  Guess there really is something to following the trainer's advice ;-)  I think I finally realized my body does need protein in the form of something other than milk/dairy products.  Eating the deli meat seems to keep me from starving.  The protein powder with water was good to get me to drink more water but it wasn't helping me feel full.  I was still starving.  Then after stopping that I've struggled to find something to replace it.  I still don't like eggs but am finding they're helping too when I add them in to my meals/snacks. 

And while I don't like it when the trainer is right I am glad he is.  Even though it takes me a minute or 2 to listen and hear him and then actually follow through.  While I will always dread those weigh in days and I know not to expect any weight loss on Friday I think I'm okay with it.  I will always want to see the numbers get lower and strive to do better.  But right now, I feel like there is hope for November to be a better month and hopefully then I'll meet that goal I wanted in September. 

Next goal is to drink a gallon of water everyday instead of occasionally. 

Still working on figuring out how to work the dinner thing out when it isn't a dairy meal so tonight I put about a 3 hour space in between the meat part of the meal and the dairy part of the meal.  Trying to cut back on dairy definitely has it's challenges. 

A Lot of 40 Somethings ;-)

For time: 28:51
40 kettlebell swings (M:53#/W:35#)
Run 400m
40 pull-ups
Run 400m
40 toes to bar
Run 400
40 sit-ups
Run 400m
40 push-ups
Run 400m
40 air squats

Modified run to rowing, some to 200 meters and some to 400 meters.  My foot decided to start screaming at me and letting me know it wasn't going to run on that first 200 meters.  I'll be so glad when it heals.  Just hate that it can take another 4-6 weeks to completely heal.  I just hope the coaches keep letting me modify because my fear is having to stop and not getting started again.  I really want to meet my goals and stopping isn't one of them. 

Tough

“Freddy’s Revenge 2.0″
Complete 5 rounds for time of: 15:01

5 burpees
7 shoulder to overhead (65#)
9 back squats (65#)

I just hate burpees.  But somehow, I have to learn to like them enough to learn how to do them. 

Those shoulder to overheads were so tough.  I know I have arm strength but I knew if I left the weight at 75lbs. it was going to slow me down more than it did with 65lbs.

The back squats were okay and I probably could have added more weight.  The box was remembered and used  I will say I shouldn't be sitting on it as long as I was but I was trying to concentrate and push off on my heels when standing back up 

Nutrition Day 29

Breakfast
Protein Shake with 2 cup strawberries and 1 cup skim milk (2 blocks protein and 3 blocks carbs)
1 egg (1 block protein)
9 cashews (3 blocks fat)

Lunch
3 oz.hamburger patty (3 blocks protein)
lettuce, tomato, onion (1 block carb)
French fries (1 block carb)
1/2 cup grapes (1 block carb)
9 cashews (3 blocks fat)
Water

Snack
2 eggs (2 blocks protein)
1 cup grapes (2 blocks carb)
6 cashews (2 blocks fat)
Water

Dinner
4 1/2 oz. salmon (3 blocks protein)
asparagus (2 blocks carbs)
1 plum (1 block carb)
9 cashews (3 blocks fat)
Water

Snack
1 egg (1 block protein)
1 cup skim milk (1 block protein and carb)
2 tsp. peanut butter (2 blocks fat)
1 plum (1 block carb)

Goal
Protein         Carb          Fat
 13                 13             13

Accomplished
Protein         Carb          Fat
13                  13             13

Guilt Will Get Me Everytime!

5×3 Back squat - 95lbs.

 

Then…..

5 rounds for time of: 11:57

5 thrusters (55#)
10 box jumps (12″)
15 wallballs (12#)

 

I remembered to get my box for my back squat, thrusters (well this one I forgot until after the 1st round but I got it for the remainder), and wall balls. 

 

For the back squat I tried to make sure I concentrated on digging in my heels to stand up and not lean forward.  That was hard with 95lbs. though. 

 

I wasn't sure about dropping the weight on the thrusters.  I did them and I didn't slow down too much so I was okay with keeping the 55lbs. but if I had to do more I probably would need to drop the weight to keep the intensity up. 

 

I know I was supposed to drop the weight on the wall ball and tonight was all about me being stubborn about not wanting to.  Yep, the guilt has a hold of me on this one.  I was told by one of the coaches last week to drop the weight and why and I do understand.  But I let my own opinion and stubborness get in the way.  So, next time wall balls come up I'm going to suck it up and get a lighter ball so I can hit the target on the wall and keep moving. 

 

 

Nutrition Day 28

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

Lunch
2 oz. salmon patty (2 blocks protein)
Green Beans (1 block carbs)
ketchup (2 blocks fat)
Water

Dinner
3oz. hamburger patty (3 blocks protein)
1 tomato (1 block carb)
1 plum (1 block carb)
1/2 cup grapes (1 block carb)
9 cashews (3 blocks fat)
 Water

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

Goal
Protein         Carb           Fat
13                  13                13

Accomplished
Protein         Carb           Fat
 9                     9                10

This jury duty is really screwing with me trying to stay on track and eating correctly.  I was so far off the mark today.  Not sure if I should have combined the morning snack with tonight's so I'm going with not.  I feel like either way I chose I'm going to choose the wrong answer. 

Nutrition Day 27

Breakfast
2 eggs (2 blocks protein)
1 cup skim milk (1 block protein and carb)
1 cup grapes (2 blocks carb)
2 cups coffee with creamer (3 blocks fat)

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

Lunch
3 oz. hamburger patty (3 blocks protein)
onions, tomatoes, pickles (3 blocks carbs)
ketchup (3 blocks fat)
Water

Dinner
3 oz. hamburger patty (3 blocks protein)
onions, pickles, grapes (3 blocks carbs)
ketchup (3 blocks fat)
Water

Snack
2 cups skim milk (2 blocks protein and carbs)
1 tsp. peanut butter (2 blocks fat)


Goal
Protein      Carb        Fat
13               13             13

Accomplished
Protein       Carb       Fat
13                 13            13

WOOHOO!!!  I think I might have gotten this nutrition thing right today ;-)  Definitely, need to drink more water and bring the milk down to 2 glasses from 3.  But I feel pretty good about how I did.  Now, to keep it up the rest of the week and keep improving. 

Don't Give Up!

5×3 Push Jerk  - 55lbs.

 

Then……
“The Reuben”
25 Thrusters (95, 65#)
25 Toes to Bar
25 Box Jumps (24, 20″)
25 Toes to Bar
25 Thrusters (95, 65#)

Have no idea what my time was but I think around 15 - 16 minutes. 

Those thrusters were tough.  I have to learn not to shut down when I get frustrated.  I did that when I was having to readjust my hands on the bar.  All of a sudden 3 people were trying to tell me how to hold the bar.  I know they were trying to help and I was appreciative but I have no doubt I didn't show it.  I was already frustrated from not being able to jump in the push jerk.  My foot was hurting on top of everything else.  I really want to learn how to not shoulder press all my lifts.  I concentrate and think about using my legs and hips and they just don't cooperate.  I don't want to give up.  Just hope my coaches don't give up on me.  I really do want to do it all correctly.  Need to remember to look at the goal board and remember I wrote: DON'T LET MY FRUSTRATION GET THE BEST OF ME!!!
I'm really going to work on this in the upcoming weeks!!! 

Nutrition Day 26

Breakfast
Protein Shake with 1 cup skim milk and 2 cups strawberries (2 blocks protein and 3 blocks carbs)
1 egg (1 block protein)
9 almonds (3 blocks fat)

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

Lunch
3 oz. hamburger patty (3 blocks protein)
1 cup grapes (2 blocks carbs)
ketchup (2 blocks fat)
Water

Dinner
Grilled chicken salad with apples, nuts and balsamic dressing (3 blocks protein, carbs, fat)
Water

Snack
Caramel latte something from Starbucks (3 blocks carbs and fat) (just a guess on the blocks)
1 cup milk (1 block protein and carb)


Goal
Protein         Carb           Fat
13                  13              13

Accomplished
Protein         Carb           Fat
12                   14                13

So today didn't turn out as bad as I thought it might.  The last snack put me over the edge but not too bad.  With all of today's events I'm kind of proud of what I'm seeing I actually ate and I managed somehow to eat in the right time frames.  Should have done without that last glass of milk but I'll get there.  Tomorrow is grocery shopping day and my goal is to only go through 1 gallon of milk this week instead of the 2+ gallons I drink in a week.  Also, going to pick up some lunch meat and take the advice to eat it for a snack.  I do better when I listen to the advice given.  Just need to learn to listen more often and not dismiss what is said for my own ideas.  It is tough eating kashrut but if I lean towards more meat meals instead of dairy I can do this.  Going to work on mentally preparing myself that whatever that number on the scale shows on Friday I'm going to accept it and move forward.  There's nothing I can do at the time I step on the scale but what I can do is work harder on my nutrition and keep working out and eventually I will get through this plateau and get through all the frustration.  This is all worth it!!! 

Focus and Goals Require Concentration!

1 round for time of: 14:36
50 Pull-ups
75 Sit-ups
35 pound Overhead squat, 50 reps
75 Double-unders (single attempts)

This was one heck of a tough WOD. 

I feel like I should have gone ahead and got a wall ball to use as a target for those overhead squats.  I didn't go anywhere near low enough on any of them.  I don't know why I can't tell when I'm bending at my waist and not my knees.  I need to focus more and concentrate harder! 

Those jump ropes are a bitch.  It seems it takes me forever to get to where I can do at least 3 in a row.  As strange as it sounds I'd like to work on them more along with squats.  When I finally think about jumping I can eventually get my feet off the ground. 

I want to get rid of that box so that is my personal goal for Nov. along with the burpee goal I was given.  I'm going to figure out how to make sure I squat low enough without a box or a wall ball for a target.  I will figure out how to bend my knees. 

Nutrition Day 25

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk (2 blocks protein and carbs)
1/3 cup oatmeal and 1/2 cup skim milk (1 cup protein and 1 cup carb)

Lunch
Grilled chicken salad with veggies and fruit (3 blocks protein and carbs)
Raspberry vinaigrette dressing (3 blocks fat)
Water

Dinner
3 oz. chicken (I hope ;-)) (3 blocks protein)
Veggies (3 blocks carbs)
Water

Snack
1 tsp. peanut butter (2 blocks fat)
2 cups skim milk (2 blocks protein and carbs)


Goal
Protein          Carb             Fat
13                   13                 13

Accomplished
Protein          Carb             Fat
11                     11                 5

Today really sucked at eating right and eating in 3 hour intervals.  I think I made good choices though in what I ate.  I really need to figure out how to manage meals/snacks on the go.  So it's time to cut the milk down even more...I can get to 2 cups a day but the real trick is going to get to 1 cup a day.  I know I need to and I want to it's just a matter of doing so.  I crave milk... But I need to do this.  I keep thinking I gave up sweet tea and whole milk and those were 2 things I never thought I would give up but I did.  The sweet tea was fairly easy but the whole milk took a minute but I did it.  So if I can do that then I can cut back to 1 glass of skim milk a day.  I CAN DO THIS AND WILL DO THIS!!! 

Nutrition Day 24

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

Snack
1 cup grapes (2 blocks carbs)
6 almonds (2 blocks fat)

Lunch
3 oz. chicken (3 blocks protein)
9 almonds (3 blocks fat)

Dinner
3 oz. hamburger patty (3 blocks protein)
Baked potato (1 block carb)
Margarine (2 blocks fat)

Snack
2 cups skim milk (2 blocks protein and carbs)
1 tsp. peanut butter (2 blocks fat)


Goal
Protein          Carb        Fat
13                   13           13

Accomplished
Protein          Carb        Fat
11                    8               12

Today sucked as far as getting to eat when I should and eat the right things.  Barely, had time to get something for lunch much less no breaks to eat.  I hate days like today.  I didn't do as bad as I thought but still didn't do good at all.  Didn't make the workout either!  But tomorrow will be a better day! 

Not My Fave

“Nate“

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Scaled will do burpee pull-ups and hand release push-ups

 

Rounds: 14

 

This was not my favorite WOD.  I gave up on the pull up part with the burpee pull up about the 6th round.  It just wasn't doing anything for me so I switched to jumping and clapping like we normally do.  AMRAPS aren't my favorite WOD's and I have to talk myself into going when I see most of them. 

Nutrition Day 23

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

Snack
1 cup milk (1 block protein and carb)
1/2 cup grapes (1 block carb)
6 cashews (2 blocks fat)
Water

Lunch
3 oz. chicken (3 blocks protein)
Pickles (1 block carbs)
9 cashews (3 blocks fat)
Water

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

Dinner
1 egg (1 block protein)
2 tomatoes (2 blocks carbs)
Mushrooms (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
2 cups skim milk (2 blocks protein and carbs)

Goal
Protein        Carb         Fat
13                   13             13


Accomplished
Protein        Carb         Fat
10                   12             13

That was Heavy

“Are You Kidding Me”

Partner 20 Minute Fran AMRAP

1 Round is 15 Thrusters (w55#), 15 Pull Ups

Scaled will do jumping pull-ups

 

Rounds: 12 plus 14 thrusters

 

OMG!!! My arms hurt and feel like they are on fire! 

 

Once again, I forgot my box.  Sometimes, I get too wrapped up in getting set up and that box slips my mind.  About the time I remember the coach did too and I saw him heading to my corner with it.  I really do need to be more conscious and remember to get it.  55lbs. might as well have been 555lbs. by about the 5th round.  That bar was so freaking heavy.  Learning to use my legs and hips is going to do me in.  But somehow I'm going to figure it out once and for all. 

Nutrition Day 22

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

Snack
2 eggs (2 blocks protein)
1 cup grapes (2 blocks carb)
6 almonds (2 blocks fat)

Lunch
3 oz baked chicken (3 blocks protein)
broccoli (1 block carb)
1 tomato (1 block carb)
Mushrooms (1 block carb)
9 cashews (3 blocks fat)

Snack
2 eggs (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 almonds (2 blocks fat)

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


Goal
Protein         Carb           Fat
13                   13             13

Accomplished
Protein         Carb           Fat
13                    12               13

Not too bad today.  But I'm having a issue with dinner.  I need a dairy meal at dinner.  I had to separate my dinner by an hour and a half due to not mixing meat and dairy.  And that was pushing it because I really needed 5 hours.  I've been able to juggle this before but it seems to be getting harder.  UGH...  But I have to stay true to myself and beliefs first and foremost. 

Confidence...

4 x 8 weighted barbell step-up  - 65lbs

 

Weighted barbell step-up: Set up a box so that when you step up to it, your thigh is parallel to the ground. Drive up using the leg on the box, not the leg on the ground. Use a moderate weight. 4 sets/8 reps (four on each leg). Yes, you use a rack for this.

Then…

Complete the following for time: 10:20

15 kettle bell thrusters (as heavy as possible) - 12lbs. each
50 double unders (50 singles)
10 kettle bell thrusters
50 double unders
5 kettle bell thrusters
50 double unders

 

Those weighted barbell step-ups were a bitch!  I don't know if I got any of them correct.  I know I'm still babying my right foot but going up the steps is okay.  Wondered if I should have dropped the weight though.  So hard for me to figure out sometimes.  I want to do more weight but I know I need to keep the intensity up.  I almost did drop the weight down but also figured I had done 2 rounds at that weight.  My brain just can't seem to figure it out sometimes. 

 

I did the lighter weight on the kettle bells.  Not sure if that was the right decision or not either as the board said as heavy as possible.  I was not using as heavy as possible weights.  While part of me thinks it was the right decision and I felt like I kept moving I'm not sure if I pushed myself hard enough. 

 

Jump ropes still suck but I think they're getting better.  I know I'm concentrating on getting both my feet off the ground at the same time.  Now, if I could just stay in one place - LOL! 

 

I need more confidence in deciding on weights whether it is to drop the weight or increase.  I just don't know how to decide. 

Nutrition Day 21

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk (2 blocks protein and carbs)
1/3 cup Oatmeal with 1/2 cup milk (1 cup protein and carb)
9 cashews (3 blocks fat)

Snack
2 eggs (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 cashews (2 blocks fat)

Lunch
1/2 pimento cheese sandwich (3 blocks protein and 1 block carb)
1 tomato (1 block carb)
1 peach (1 block carb)
9 cashews (3 blocks fat)
Water

Dinner
2 eggs (2 blocks protein)
broccoli slaw (1 block carb and fat)
1 tsp. peanut butter (2 blocks fat)
1 cup skim milk (1 block protein and carb)

Goal
Protein            Carb            Fat
11                     11               11

Accomplished
Protein            Carb            Fat
11                       10               11

Not too bad for trying this out by omitting a snack.  Not sure if it's the right thing to do.  I found myself starving before going into the WOD.  It wasn't a long workout so I don't know if it had been a longer one if not eating before I did the WOD would have made me feel worse or not.  I know they say eat something 1-2 hours before working out so I don't know if this will work or not.  Having second thoughts and just not sure if I'm making the right decisions or not.  I hate this guessing game and no matter who I talk to everyone has a different opinion on how to get over this plateau and weight gain.  Wish I had all the answers!

Nutrition Day 20

Breakfast
2 cups skim milk (2 blocks protein and carbs)
1/3 cup Oatmeal with 2/3 cup skim milk (1 cup protein and carb)
2 cups Coffee with creamer (3 blocks fat)

Snack
2 eggs (2 blocks protein)
2 tomatoes (2 block carbs)
6 almonds (2 blocks fat)
Water

Lunch
3 oz. baked chicken (3 blocks protein)
1 cup grapes (2 blocks carb)
1 peach (1 block carb)
9 cashews (3 blocks fat)
Water

Dinner
3 oz. chicken (3 blocks protein)
Asparagus (1 block carb)
Mushrooms (1 block carb)
Broccoli (1 block carb)
9 Cashews  (3 blocks fat)
Water

Snack
2 cups skim milk (2 blocks protein and carbs)
1 tsp. peanut butter (2 blocks carb)


Goal
Protein          Carb          Fat
13                   13               13

Accomplished
Protein          Carb          Fat
13                     13              13

Finally a day where I got every block right!!!  Trying to mix up the fruit to more veggies.  Still struggling with milk...I'm so addicted to it that I need it first thing in the morning and last thing at night. 

So, as I think about how to change this weight gain back to weight loss I've looked around for articles and ideas on how to do so.  Only thing I have found is reduce calories (or in my case blocks) and increase exercise.  HMMM... tried the carb cycle and that didn't work although I think it's a good plan just didn't work for me at least at this time but maybe in the future I'll give it another try.  So, I'm thinking I'll omit 1 snack a day and see how that goes.  With that, I'm thinking I'll try working out twice a day but right now the only day I can see that happening is on Fridays.  I need to try to figure out how I can do that on Mon. and Wed. and still get to work on time.  So, we're going with baby steps here and start with 1 day a week.  Then I need to find some sort of workout whether it be walking or work on running or make myself do some sort of workout at home on the weekends.  I want this lifestyle change so I have to make sacrifices.  Question/concern I have though will I be overdoing it???  I'm not out to do myself in but I really want to do what will help me achieve my goals. 

Nutrition Day 19

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk (2 blocks protein and carbs)

Snack
Tuna (2 block protein)
2 crackers and hummus (2 blocks carb)
Water

Lunch
3 oz. chicken (3 blocks protein)
Broccoli Slaw (1 block carb)
Slaw Dressing (1 block fat)
1 cup grapes (2 blocks carb)
9 almonds (3 blocks fat)
Water

Dinner
3 eggs (3 blocks protein)
2 tomatoes (2 blocks carb)
Broccoli slaw (1 block carb)
9 Almonds (3 blocks fat)
Water

Snack
2 cups skim milk (2 blocks protein and carbs)
2 tsp. peanut butter (2 blocks fat)


Goal
Protein          Carb           Fat
13                    13               13

Accomplished
Protein           Carb          Fat
12                    12               9

Being a Failure in Order to Succeed!

No workout for me today, but instead I went to a place that holds my heart and soul and that is my synagogue.  Sometimes, G-d just hits us over the head and if we listen we end up where we should and need to be.  That was me today as I listened. 

Little did I know I was going to find some peace in my struggles with my nutrition and CrossFit in general.  As I listened to the rabbi give his sermon I was startled by his statement that we have to become a failure to succeed.  The more he talked about his own failures in his life and where it has gotten him I couldn't help but think about how I've been feeling about failing at this whole nutrition plan, the lifts along with being so slow in my workouts. 

Feeling like I'm failing at all of this because I'm gaining weight instead of losing now, not grasping how to do all those lifts and being so slow maybe this is the path I'm supposed to take.  Go through the hard times in order to succeed and really appreciate this journey in the end.  Not sure my coaches would agree with this philosophy but nothing is ever easy that you really want.  Sometimes you have to keep fighting for what you want especially when you stay true to your heart and beliefs.  This is the 2nd hardest thing I've ever done in my life.  The first one wasn't easy and had it's own share of struggles but I hung in there and achieved my goal with success.  And I don't regret one minute of it even the hard times. 

So, now it's time to really get in here and fight to be healthy and lose this weight, learn those lifts and pick up my speed.  I have to remember to not let my frustration get in the way and go in with the attitude that I can and will do the WOD and eat right at every meal/snack.  I know it won't happen overnight and not next week but as long as I work hard at it every day in the end once I achieve my goal of being healthy it will all be worth it!   

Jello

CrossFit Hero WOD -”Jason”

For Time: 20:18

100 Squats
5 Muscle-ups (chest to bars and box dips)
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

 

I think my thighs are still like jello!  Those squats were hard.  I started out getting 25 without stopping but that didn't last long.  And I know my butt sat down on that box longer than it should but DAMN that's a lot of squats! 

 

I didn't make it under 20 minutes but I was aiming for it.  But I didn't go too far over so I guess that's pretty good. 

 

I haven't figured out how box dips are useful and good for you.  Guess that will remain one of those mystery exercises! 

Nutrition Day 18

Breakfast
2 cups skim milk (2 blocks protein and carbs)
1 egg (1 block protein)
1/2 cup grapes (1 block carb)
9 almonds (3 blocks fat)

Snack
Protein Drink (3 blocks protein and 1 block carb and fat)
1/2 cups grapes (1 block carb)
Water

Lunch
3 oz. bbq chicken (3 blocks protein and 1 block fat)
broccoli slaw (1 block carb and fat)
1/2 cup grapes (1 block carb)
1 tomato (1 block carb)
Water

Dinner
Steamed Broccoli, Green Beans, Asparagus, Mushrooms with Cheese sauce (3 blocks protein and carbs)
9 Almonds (3 blocks fat)
Water

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


Goal
Protein         Carb        Fat
13                   13             13

Accomplished
Protein         Carb        Fat
13                    13             11

Decided not to ask about weighing in.  I can tell by my clothes I'm not losing and am probably gaining.  This really sucks but I don't know what else to do other than what I'm doing and just hope something in my body kicks in and starts losing again.  Pity parties get me nowhere.  Maybe by the end of the month I'll see better numbers on the scale.  So for now, I'm just going to continue to eat healthy and not have any slip ups and hope for the best of outcomes! 

DARN!!! But I'll Figure it Out!!!

5×3 Squat Clean - 55lbs.

Then…

Three rounds for time of: 9:30
55 pound Squat clean, 10 reps
20 Box jump, 6″ box

 

DARN those squat cleans!!!  I must have watched, memorized and run that lift through my head a million times tonight or so it seemed.  I wanted so badly to get it right.  I tried thinking about it and even at times just doing it without thinking.  I never got it right.  But I know one day I am going to get it right.  I think I felt my feet come off the ground a couple of times even if it was for only an inch or two ;-) 

Nutrition Day 17

Breakfast
Protein Shake with 1 1/2 cups strawberries and 1 1/2 cup skim milk (3 blocks protein and carbs)
9 almonds (3 blocks fat)

Snack
1 cup grapes (2 blocks carbs)
6 almonds (2 blocks fat)

Lunch
3 oz. Hamburger patty (3 blocks protein)
Baked potato with butter and sour cream (1 block carb and 2 blocks fat)
1/2 cup grapes (1 block carb)
9 almonds (3 blocks fat)
Water

Dinner
4 oz. baked chicken (4 blocks protein)
1/2 cup grapes (1 carb)
1 tomato (1 carb)
Water

Snack
2 cups skim milk  (2 blocks protein and carbs)
2 tsp. peanut butter (2 blocks fat)


Goal
Protein           Carb        Fat
13                     13             13

Accomplished
Protein             Carb        Fat
12                      11             12

I think I did better today.  I came a lot closer and tried to stay as close to the blocks for each meal/snack.  Just have to keep working at this and get it right.  It will happen! 

Wanting More

5×3 Front Squat - 75lbs.

Then…

“Cindy”

20 Minute AMRAP of

-5 Pull Ups (Ring Rows)
-10 Sit Ups
-15 Squats

 

13 Rounds and 1 squat

 

I started out thinking I would only get through 7 rounds but then after a discussion with a friend we upped the number to 11.  So, I went in focused on at least 11 rounds and keep going.  I am happy I got 13 complete rounds done and some of round 14.  My squats aren't the best and in the process of getting set up I did forget to set up a target for my butt with those squats.  As I remembered I just made sure I concentrated on squatting lower.  I know I probably didn't squat low enough half the time but I sure as heck tried.  I never stopped during the rounds of the 20 minutes and I'm proud of myself for that.  I made myself keep going.  Once I got it in my head to do 11 rounds I wanted to do more. 

Nutrition Day 16

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk (2 blocks protein and carbs)
9 almonds (3 blocks fat)

Snack
1/2 cup grapes (1 block carb)
6 almonds (2 blocks fat)

Lunch
3 oz. chicken (3 blocks protein)
Salad (1 block carb)
2 cups 2% milk (2 blocks protein and carb)
6 almonds (2 blocks fat)
Water

Dinner
4 1/2oz. salmon (3 blocks protein)
Mushrooms (1 block carb)
1/2 cup salsa (1 block carb)
Water

Snack
3 cups skim milk (3 blocks protein and carb)
3 tsp peanut butter (4 blocks fat)
1 tsp honey (1 block fat)



Goal
Protein         Carb           Fat
13                   13               13

Accomplished
Protein         Carb           Fat
13                    11               12

So, somehow I don't think trying to make up for what I missed during the day at night with my snack is how I'm supposed to be going about this whole eating right thing.  The more I look back I see that quite often.  I have to get better at balancing out my meals/snacks.  And I know I need to drink more water!

Modifying But Not Giving Up

For time: 21:18
100 ft Walking lunge (1 air squat every 2 strides)
50 Push-ups
50 Double-unders - (30 calorie row)
25 Knees to elbows
5 Rope climb, 15 ft (5 rope progressions)
50 Box jump, 24 inch box (8 inch box steps)
25 Overhead squats, 35 pounds
25 L-pull-ups (25 ring pulls)
50 Sit-ups

Had to modify a few things tonight with the help of the coach due to my foot still hurting.  I'll be glad when this foot heals.  It only hurts with certain movements. 

Those overhead squats are so hard.  I don't even get a quarter squat in when doing those. 

It was a good workout and I do like the variety of different movements instead of the same ones over and over. 

Nutrition Day 15

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk (2 blocks protein and carbs)
12 almonds (4 blocks fat)

Snack
1/2 cup grapes (1 block carb)
6 almonds (2 blocks fat)

Lunch
Shrimp and veggie quesadilla (1 block protein and 2 blocks carbs)
Chips (2 blocks carbs )
Salsa (1 block carb)

Dinner
4 oz. hamburger patty (4 blocks protein)
broccoli slaw (1 carb)
mushrooms (1 block carb)
ketchup (1 block fat)
dressing (1 block fat)

Snack
2 cups skim milk (2 blocks protein and carbs)
2 tsp. peanut butter (2 blocks fat)

Goal
Protein        Carb        Fat
16                  5            16

Accomplished
Protein        Carb        Fat
 9                    12           10

I was so far off the mark in every category today.  This is the first time I've really noticed that my emotions play a role in my eating.  I've never noticed this before.  But after lunch with a friend I see where I got back on track for dinner and snack.  So tomorrow is a new day and we're going back to the basics of a 3 block meal and 2 block snack.  Let's see if this works.  If not, we'll come up with another plan and give it a try.  Food has defeated me most of my life... I'm NOT going to let it anymore.  I'm going to fight for this healthy lifestyle no matter how many meltdowns and pity parties I have to go thru because I know me well enough to know that I ALWAYS come out fighting harder and stronger than before each time!

Go Figure...

10 minutes to establish a 1 rep max push press (use a rack) - 85lbs.

Then….

Complete the following for time: 9:18

• 6 shoulder to overhead - 65lbs.
• 6 burpees
• 5 shoulder to overhead
• 6 burpees
• 4 shoulder to overhead
• 6 burpees
• 3 shoulder to overhead
• 6 burpees
• 2 shoulder to overhead
• 6 burpees
• 1 shoulder to overhead
• 6 burpees

I have to get out of this funk.  I was doing good and then have hit a few days of workout hell and can't seem to accomplish anything.  Just don't feel like I'm improving at all right now.  I should be able to go up in weight at least by 5lbs since the last time I did push presses. 

Just when I was doing okay with jumping and starting to leave the self consciousness behind it all came back tonight.  I really don't know how to make my body do jumping jacks.  I really do try and I can't figure it out.  It comes across as not trying but it's just like skipping I just can't figure it out.  I know it doesn't make sense to anyone else.  This shut me down tonight.  I tried to come out of it but never succeeded.

 

Nutrition Day 14

Breakfast
Protein Shake with 2 cups strawberries and 2 cups skim milk (4 blocks protein and carbs)
12 almonds (4 blocks fat)

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

Lunch
4 oz. hamburger patty (4 blocks protein)
broccoli slaw (1 carb)
1 cup grapes (2 carbs)
12 almonds (4 blocks fat)
Ketchup (2 blocks fat)
Water

Snack
1/2 cup grapes (1 block carb)
2 tsp peanut butter (2 blocks fat)
2 cups skim milk (2 block protein and carb)
Water

Dinner
6 oz. hamburger patty (6 blocks protein)
broccoli slaw (1 block carb)
ketchup (2 blocks fat)
Water

Goal
Protein       Carb          Fat
16                16              16

Accomplished
Protein       Carb          Fat
16                   13             16

So, today wasn't too bad with my eating.  Feel like I'm back on track finally.  Scared to see what really does show up in those numbers.  And just realized I screwed up and today was supposed to be a low carb day and not a regular day.  Oops! 

Nutrition Day 13

Breakfast
Protein Shake with1 cup strawberries and 1 cup skim milk (2 blocks protein and carbs)

Snack
1 cup skim milk (1 block protein and carb)
2 tsp. peanut butter (4 blocks fat)
1/4 tsp honey (1 block fat)

Lunch
6 oz. hamburger patty (6 blocks protein)
1/2 cup grapes (1 block carb)
ketchup (2 blocks fat)
Water

Dinner
4 oz. hamburger patty (4 blocks protein)
ketchup (2 blocks fat)
Water

Snack
2 cups skim milk (2 blocks protein and carbs)
3 tsp. peanut butter (6 blocks fat)



Goal
Protein           Carb          Fat
16                     5                16

Accomplished
Protein           Carb          Fat
15                     6                15

Another 5K

My 3rd 5K and I survived!!!  I don't think I'll ever like these 5K's.  They are the longest 3.1 miles ever! 

I made sure I took long strides when walking but I struggle with those long strides when running.  But I did notice for about the 1st half my run (well I should say my jog) was a little faster than usual.  I did run more this race for the first half.  But once we had to go up that hill I could tell that took a lot out of me.  I just don't like hills, they might as well be mountains. 

So my time wasn't that great.  When I was done my watch said 57:29.  There were lines to wait in as you went through the color splashes so I took off 2 minutes figuring had I not had to stop I might have done it in 55:29.  I really wanted to be under 55 minutes and even though my time wasn't far off from it I just can't seem to get away from that 57 minute mark.  I really did think I was faster than the last race but I wasn't. 

Glad I did it but can't wait until I get my speed up and do better!  I really thought I would have been able to cut at least 5 minutes off from the last 5K I did a few months ago.  Maybe for the next one I will.  Guess I should get out there and do a few of these on my own.  Now to get motivated to do so. 

Nutrition Day 12

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk (2 blocks protein and carbs)
2 eggs (2 blocks protein)

Snack
Protein bar (2 blocks protein, carbs, and fat)
Water

Lunch
Chicken Salad (4 blocks protein, 2 blocks carbs)
Salad Dressing (2 blocks fat)

Dinner
Veggie Fajitas (3 blocks carbs)
Chips (2 block carbs)
Salsa (1 block carbs)
1 margarita (2 blocks carbs)

Snack
2 cups skim milk (2 blocks protein and carbs)
2 tsp. peanut butter (4 blocks fat)

Goal
Protein         Carb        Fat
16                   16            16

Accomplished
Protein        Carb         Fat
12                   16             8

Going Backwards

Complete 3 rounds for time of: 26:18

200 meter run
20 sumo deadlift high pulls (45#)
20 box jumps (16")
20 push press (45#)
20 wall balls (W:10#-9′)

 

My arms hurt!!! 

 

I really wanted to do 55lbs. on the weights but I just wasn't getting the bar over my head the way I should.  For some reason my brain didn't communicate to use my legs and hips with those weights.  I did it the other night so I know I can do it again! 

 

I'm told to drop the wall ball down to 8lbs. because I'm not hitting the 9 foot line.  I'm not too thrilled because I have been trying to use the 14lb. at times.  But I understand why.  Hopefully, I won't have to use it for too long.  Kind of tired of going backwards but I also understand I'm not moving fast enough as I need to pick up my speed.  I know I go too slow but sometimes those warm ups kick my butt worse than the actual WOD.  So for now, I'll suck it up and deal with it. 

 

I'm also scared I'll never learn how to box jump.  Part of me wants to work on jumping onto 1 weight as I don't know if I can still do it like I was.  But for now, I'll stick with what I'm doing. 

I Tried...

WOD: EMOM for 10 minutes

4 Broad Jumps to 6’
6 Spiderman Push-ups
8 Supergirl Squats
Handstand Hold for remainder of time

 

This was not one of my favorite WOD's.  Broad jumps are so hard and so exhausting. 

 

I still don't know what spiderman push ups are.  I think I spent most of my time figuring out how to do them.  I just never wrapped the concept around my head how to do them.  I just wanted to give up and quit because I couldn't figure it out.  And the more I tried to figure it out and watch others the more confused I got.  Talk about a mental shut down...  The harder I tried the more confused I got. 

 

I barely got to any supergirl squats.  I just can't keep my balance on 1 leg. 

 

Sometimes I wish I hadn't shown up.  This was one of them.  The more I concentrated the more confused I got. 

Nutrution Day 11

Breakfast
Protein shake with 1 cup strawberries and 1 cup skim milk (2 blocks protein and carbs)
2 eggs (2 blocks protein)
12 almonds (4 blocks fat)

Snack
2 eggs (2 blocks protein)
1/2 cup grapes (1 block carb)
6 almonds (2 blocks fat)
Water

Lunch
4 oz. chicken (4 blocks protein)
Assorted veggies - green beans/peppers (1 block carb)
Water

Dinner
4 oz. chicken (4 blocks protein)
12 almonds (4 blocks fat)
Water

Snack
2 cups skim milk (2 blocks protein and carbs)
2 tsp. peanut butter (4 blocks fat)


Goal
Protein          Carb         Fat
16                   5              16

Accomplished
Protein          Carb         Fat
16                   6                14

Feeling really guilty about yesterday's cheat meal.  I'm trying to get through this plateau and here I go screwing it all up.  Going back to my original goal of no cheat meals this month so that will be the only one.  I have to get through this and somehow figure it all out. 

Modifications and Balancing

For time:  20:48
30 Hang cleans (55lbs.)
50 One-legged squats, alternating
Row 2000 meters (200 sumo deadlift 35lbs.)

I really wanted to be under 20 minutes for this one so I guess I didn't do too badly.  I need to remember not to pause so long for rests.  I need to start watching the clock and after 10 seconds keep it moving again.  It is just so hard sometimes. 

I think I started out good with the hang cleans but halfway through them I could tell I wasn't getting my feet off the floor and using my legs and hips. 

I did lunges for the one legged squats.  I tried to do a modification for the one legged squats but I couldn't get back up without holding on to something.  I still had to hold onto the side of a box with one hand to do the lunges. 

I did 200 sumo deadlifts high pulls for the rowing.  I balanced the bar better than I did the other night.  I was happy that I was doing at least 25 if not 30 at a time. 

Nutrition Day 10

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk (2 blocks protein and carbs)
2 eggs (2 blocks protein)

Lunch (Cheat Meal)
Grilled Cheese Sandwich with tomatoes (6 blocks protein and 3 blocks carbs)
Fried Green Tomatoes (1 block carbs and fat) - Total guess
Onion rings (1 block carbs and fat) - Total guess
Caramel/vanilla slice of cake (2 blocks carbs) - really off the chain in carbs

Snack
Caramel Latte (2 blocks carbs)  Have no idea

Dinner
3 oz. chicken (3 blocks protein)
1/2 cup grapes (1 block carbs)

Snack
1 cup Skim Milk (1 block protein and carb)


Goal
Protein        Carb        Fat
16                  5              16

Accomplished
Protein        Carb        Fat
14                13              2

All I really know about today's blocks is they're probably a lot higher in the carb and fat category than I'm posting because lunch was off the chain and I have no idea how to calculate it all.  Basically, I didn't do good today. 

Nutrition Day 9

Breakfast
Protein Shake with 2 cups strawberries and 2 cups skim milk (4 blocks protein and carbs)
12 almonds (4 blocks fat)

Snack
1 cup grapes (2 blocks carbs)
6 almonds (2 blocks fat)

Lunch
3 oz. fish (2 blocks protein)
2 oz chicken (2 blocks protein)
Salad (1 block carb)
2 tbsp. salad dressing (2 block fat)
Corn (1 block carb)
1 plum (1 carb)
Water

Dinner
6 oz. chicken (6 blocks protein)
Broccoli Slaw (1 carb)
1 tbsp. Dressing (1 fat)
Asparagus (1 block carb)
Green Beans (1 block carbs)

Snack
6 almonds (2 blocks fat)
2tsp. peanut putter (4 blocks fat)
2 cups skim milk (2 blocks protein and carb)


Goal
Protein       Carb           Fat
16                16              16

Accomplished
Protein       Carb          Fat
16                14               15

Feeling a Little Accomplished

5×2 squat snatch - 35lbs.

 

Then….

Five rounds for time of: 16:27

12 Push press, 12 reps (35lbs.)
40 meter Shuttle sprint (4 x 10 meters)
8 Squat snatch (35lbs.)

 

I didn't think I would like this WOD but I ended up liking it!  I felt like I actually improved with the lifts.  My feet may not have come off the floor a lot but I did hear them hit the floor several times.  I think I'm finally getting over my fear of jumping and just dealing with my self conscious issues.  I didn't get all the lifts done correctly but I gave it my all and tried as hard as I could. 

 

Those push presses really were easier when I used my hips and legs.  I did almost take my chin off with one of them.  Guess I need to get my head out of the way - LOL! 

 

Those squat snatches are hard.  Those take a lot of concentration.  Shrugging my shoulders is clearly not my specialty.  Locking my arms was also an issue.  But the few times I got it right or should I say came close to getting it right I could feel the difference with using my legs and hip. 

 

 

One Day and One WOD at a time...UGH!!!

21-18-15-12-9-6-3 reps for time of:  10:17
Sumo deadlift high pull (55)
Lateral jumps, over 24″ obstacle (Jumped a line)


For some reason I can't balance the bar for sumo deadlift high pulls.  It looks like my hands are centered but when I pick up the bar it always seems off balance.  But I like this movement. 

I just did line jumps.  I tried to jump over a PVC pipe laid on the floor but I still kept hitting it with my feet so it was just better for me to line jump.  Even then that was hard because I kept trying to remember to bend my knees and jump.  That is so freakin' hard to do! 

Wasn't my fave WOD for sure.  Really do wish I could get the confidence to jump and learn to do box jumps.  UGH... to this one day at a time thing!

Nutrition Day 8

Breakfast
Protein Shake with 1 cup strawberries and 2 cups milk (4 blocks protein and 3 blocks carbs)
12 almonds (4 blocks fat)

Snack
1/2 cup grapes (1 cup carbs)
12 almonds (4 blocks fat)
Water

Lunch
Shrimp fajita quesadilla (1 block protein and carbs)
Chips (1 carb)
!/2 cup salsa (1 carb)
Sour cream (1 block fat)
9 almonds (2 blocks fat)
Water

Dinner
6 oz. baked chicken (6 blocks protein)
1 tsp BBQ sauce (1 block fat)
Water

Snack
2 1/2 tsp peanut butter (5 blocks fat)
2 cups skim milk (2 blocks protein and carbs)


Goal
Protein        Carb         Fat
16                  5             16


Accomplished
Protein        Carb        Fat
13                9                16