Nov. Nutrition - Day 30

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)

Lunch 
3oz. turkey (3.blocks protein)
Cornbread dressing and gravy (3 block carbs and fat)
Water

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

Dinner
3oz. turkey (3 blocks protein)
1 small sweet potato with butter (3 blocks carbs and fat)
Water

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

Accomplished
Protein         Carb             Fat
12                     12                9

Nov. Nutrition - Day 29

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 Almonds (3 blocks fat)

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

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

Dinner
Grilled chicken salad with apples and strawberries with raspberry vinaigrette dressing (3 blocks protein, carbs and fat)
Water

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

Accomplished
Protein         Carb             Fat
12                     9                 11

Nov. Nutrition - Day 28

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 Cashews (3 blocks fat)

Lunch
6oz. turkey (3 blocks protein)
Asparagus, green beans, broccoli (3 blocks carb)
Cornbread dressing and gravy (3 blocks carb and fat)
Water

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

Accomplished
Protein         Carb             Fat
10                 10                   9

This is my best guess for today's count.  I'm not big on holiday dinners such as this but I am bad about not eating small amounts several times a day due to being busy. 

Totals

CrossFit Totals

Back squat, 1 rep - 95lbs.
Shoulder Press, 1 rep - 70lbs.
Deadlift, 1 rep - 245lbs.

While CF Totals are not my favorite WOD it is fun to see where I'm at as far as the lifts. 

I didn't move up with the shoulder presses.  Any other lift and my legs don't move but this one my legs want to help lift.  Gotta find a way to change that. 

Those back squats kill me.  I have to master those squats and get over my fear of falling.  I'm always afraid that target is going to move on me.  Then to stand on my heels... I was trying but it wasn't working for me. 

I did see stars for the deadlift... well actually I saw the room go blank and spin.  I remember just standing there next to the bar for a minute and then something inside of me said go sit down or I was going to be on the floor.  While I'm glad I did the lift that's the first time I felt the room spin and it made me a little nervous.  Guess I should've said something but I didn't want to start whining - LOL! 

My goal for December is to master those squats so I can get better at so many of those movements.  I'm trying to accept that dropping weights is okay.  Sometimes it's a struggle to remember as everyone wants to move up in weight and I get caught up in that chatter.  I'm happy for those that can go up in weight but I wish there wasn't so much chatter about it.  I'm not competitive but the thought of not being able to lift at least what I lifted prior is really hard to think about.  Sometimes I just want to go in a corner all by myself and do my lifts.  Not that I don't want to be around anyone but I just want to work on the lifts without everyone counting the weights on the bar.  I get psyched out when I know what the weight is on the bar. 

Nov. Nutrition - Day 27

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 Cashews (3 blocks fat)

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

Lunch
3oz. chicken (3 blocks protein)
1 plum (1 block carbs)\
1/2 cup grapes (1 block carb)
9 Cashews (3 blocks fat)
Water

Snack
Caramel brulee latte coffee (2 blocks protein, carb and fat)

Dinner
3 oz.chicken (3 block protein)
2/3 banana (2 block carb)
Asparagus, green beans, broccoli (3 blocks carb)
Water
(2 hour break in between dinner)
1 cup skim milk (1 block protein and carb)
1 1/2 tsp. peanut butter (3 blocks fat)

Accomplished
Protein         Carb             Fat
12                   14                13

Maxing Out

Front Squat 5-5-5-5-5 - (65-75-85-95-100) 

12 min Amrap
Wallballs (8lbs) - 196


Front squats were tough and I really wanted to go over a 100lbs.  There's always next time.  But I remembered to use my box ;-)

Wall balls just plain suck!  I asked about using my box and was told not to.  That's the only way I knocked out as many as I did.  I did try to get myself to go lower. 

Nov. Nutrition - Day 26

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 Almonds (3 blocks fat)

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

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

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

Dinner
3 oz.chicken (3 block protein)
2/3 banana (2 block carb)
Water
(2 hour break in between dinner)
1 cup skim milk (1 block protein and carb)
1 1/2 tsp. peanut butter (3 blocks fat)

Accomplished
Protein         Carb             Fat
13                   11                13

Time to Focus

      21-15-9

 

Thrusters (135, 95#) - 55lbs
Bar Muscle-ups

Scaled will do chest to bar pull-ups

 

I just don't like anything that involves a squat.  I never once got my butt to hit that target of a wall ball.  I was just too out of it tonight.  I didn't even think about practicing my squats... just forgot.  Sometimes I wonder if I'm pushing myself too much when I'm stressed by showing up at the gym.  Part of me says go to the gym and just work off that stress and the other part of me says go home and deal with what I need to.  I don't even know what my time was tonight as I never looked at the board.  I do remember maxing out at 95lbs. for the cleans.  I didn't even know that's what I was doing until after the WOD. 

Nov. Nutrition - Day 25

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 Almonds (3 blocks fat)

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

Lunch
3oz. chicken (3 blocks protein)
1 plum (1 block carb)
Coffee with 1 tsp. sugar and 1 tblsp, non fat creamer (3 blocks fat)
Water

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

Dinner
3 oz. chicken (3 block protein)
1 plum (1 block carb)
Water
(2 hour break in between dinner)
1 cup skim milk (1 block protein and carb)
1 1/2 tsp. peanut butter (3 blocks fat)

Accomplished
Protein         Carb             Fat
14                   8                 13

Slowly getting back on track.  I don't think the low amount of carbs are going to effect me but I'm getting there.  I accomplished my gallon of milk a week finally!  Feeling some hope that I lost on this journey... get it back! 

Nov. Nutrition - Day 24

Breakfast/Lunch
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)
Coffee with 1 tsp. sugar and 1 tblsp, non fat creamer (3 blocks fat)

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

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

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

Accomplished
Protein         Carb             Fat
7                       8                  8

Today was horrible for my eating right.  I just shut down as far as food was concerned.  I'm not surprised though.  I know how I am.  Taking a deep breath and going to do better tomorrow. 

Nov. Nutrition - Day 23

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)

Lunch
3oz. chicken salad (3 blocks protein, carbs and fat)
Water

Snack
Salted Caramel Mocha coffee (2 blocks protein, carbs, fat)

Dinner
5 chicken wings (3 blocks protein)
French fries (3 blocks carb)
Sauce for the chicken (3 blocks fat)
Water


Accomplished
Protein         Carb             Fat
11                     11                8

These are my best guesses for my meals today.  When stress hits I either don't eat at all or I go for the wrong food choices since they are quick.  I didn't do as bad as I thought I had but I still need to get better at making the right choices even when stressed. 

2 WOD's

Deadlift 3-3-3-3-3 (75%) - 175lbs,

Then…

Complete as many rounds as possible in 20 mins of:  9 Rounds plus 5 pull ups

• 5 Pull Up (Chest To Bar)s
• 10 Ring Dips
• 15 Overhead Squats

 

 

20 min, AMRAP:   10 Rounds

5 Lunges

10 Air Squats

15 Box Steps

 

 

When I went back tonight for the WOD I worked on Overhead Squats.  Those are hard!  But at least I could use the bar tonight.  The 2nd WOD was tougher than the first one.  I don't know if it's because I was doing all the things that challenge me the most or I was working harder and more focused because I had Simcha with me. 

 

I was able to figure out how to do the lunges and managed to get to the floor with one knee without using the ground for leverage.  I feel like I made some progress. 

 

I really need to be more conscious of moving faster!

Nov. Nutrition - Day 22

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)

Lunch
Shrimp and veggies over rice and a salad (3 blocks protein, carbs and fat)
Water

Dinner
2 eggs (2 blocks protein)
1 plum (1 carb)
Water

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

Accomplished
Protein         Carb             Fat
9                 8                       5

Today's nutrition plan sucked!  Stress and food don't go along well with each other in my life! 

Nov. Nutrition - Day 21

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)
Coffee with 1 tsp. sugar and 1 tblsp, non fat creamer (3 blocks fat)

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

Lunch
Chicken with mango salsa over rice and salad (3 blocks protein, carbs and fat)
Water

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

Snack
Ice Cream

Accomplished
Protein         Carb             Fat
13+                 13+               13

+ I have no idea where ice cream fits in but I know it threw me off the charts today.  My emotions got the best of me and I wanted comfort food.  At least I did good earlier in the day.

Determined

      For time: 17:35

 

50 Wall Balls, 8 lbs
10 Muscle Ups
40 Wall Balls, 8 lbs
8 Muscle Ups
30 Wall Balls, 8 lbs
6 Muscle Ups
20 Wall Balls, 8 lbs
4 Muscle Ups
10 Wall Balls, 8 lbs
2 Muscle Ups

Scaled will do burpee pull-ups

 

Those wall balls were hell!  I know I'm bad at sitting on that box and just don't know how to break that habit.  I was surprised when the box got taken away because I know most of those squats I didn't go low enough.  Not sure if it was done for speed or why but I went with it. 

 

Those burpee pull ups were hard.  It's hard getting back up off that floor.  I'm surprised I handled the comment regarding lose more weight to make it easier as well as I did.  But I am determined not to have a meltdown at the gym over my not losing any weight.  But it does make it hard to hear when I know I'm trying and know my cheats aren't that bad and my misses are still within reason.  I want to lose this weight.  If I knew how to get this weight off quicker and easier I would do it.  I'm not giving up no matter how frustrated I get or how many meltdowns I have.  I'm going to find that breakthrough for me to start losing again. 

Nov. Nutrition - Day 20

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)
Coffee with 1 tsp. sugar and 1 tblsp, non fat creamer (3 blocks fat)

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

Lunch
Grilled Market Chicken Salad (3 blocks protein, carbs and fat)
Water

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

Dinner
3 oz. beef hamburger patty (3 block protein)
1 plum (1 block carb)
Water
(2 hour break in between dinner)
1 cup skim milk (1 block protein and carb)
1 1/2 tsp. peanut butter (3 blocks fat)

Accomplished
Protein         Carb             Fat
12                  12                  13

I didn't do too great as far as protein today as I completely forgot about eating my protein for my 2nd snack.  But I didn't too bad either. 

Another AMRAP

   20 minute AMRAP  - 5 Rounds plus 3 push ups and 3 burpees

 

3 Wall Climbs - Push Ups
10 Burpees
5 Parallette Pass Throughs
10 GrassHoppers

 

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

 

I tried to do the wall climbs but my body wasn't in the mood to cooperate.  I could get 1 foot on the wall but I couldn't get the other one up there.  I was also nervous about putting my foot through that wall. 

 

Burpees just suck!  It's so hard getting up and down off that floor!

 

Those pass through were interesting.  I did them as best I could. 

 

And yuck to grasshoppers!

Nov. Nutrition - Day 19

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)
Coffee with 1 tsp. sugar and 1 tblsp, non fat creamer (3 blocks fat)

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

Lunch
3 oz. beef strips(3 block protein)
salad (1 block carb)
mashed potatoes (1 block carb)
1/2 cup grapes (1 block carb)
6 almonds (3 blocks fat)
Water

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

Dinner
3 oz. beef hamburger patty (3 block protein)
2/3 banana (2 block carb)
Water
(2 hour break in between dinner)
1 cup skim milk (1 block protein and carb)
1 1/2 tsp. peanut butter (3 blocks fat)

Accomplished
Protein         Carb             Fat
14                  13                13

Nov. Nutrition - Day 18

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)
Coffee with 1 tsp. sugar and 1 tblsp, non fat creamer (3 blocks fat)

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

Lunch
3 oz. beef hamburger patty (3 block protein)
1/3 banana (1 block carb)
1 plum (1 block carb)
1/2 cup grapes (1 block carb)
ketchup (3 blocks fat)
Water

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

Dinner
3 oz. beef hamburger patty (3 block protein)
2/3 banana (2 block carb)
Water
(2 hour break in between dinner)
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

Damn It!!!

12 minute AMRAP

12 Toes to Bar
12 Burpees

 

3 Rounds plus 12 toes to bar and 4 burpees.

 

I do not like AMRAPS and it was just a bad night for me.  My mind wasn't in it tonight.  I knew when others had done 5 rounds it was going to be tough.  I wanted to do at least 4 rounds but didn't make it.  Maybe if my mind had been in it I would've done better but then I remember burpees suck.  It is so hard for me to get on the floor and then back up off the floor.  I'm so ready to lose more of this weight so that I can move faster and quicker.  I'm trying but the harder I try the more I fall backwards.  DAMN!  DAMN!  DAMN!!!!! 

Nov. Nutrition - Day 17

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)
Coffee with 1 tsp. sugar and 1 tblsp, non fat creamer (3 blocks fat)

Snack
2 oz. turkey deli meat (2 blocks protein)
1 plum (1 block carbs)
1/2 cup salsa (1 block carbs)
6 cashews (2 blocks fat)
Water

Lunch
3 oz. beef roast (3 blocks protein)
green beans (1 block carb)
asparagus (1 block carbs)
1 plum (1 block carb)
9 cashews (3 blocks fat)
Water

Dinner
3 oz. beef hamburger patty (3 block protein)
1 cup tomatoes (1 block carb)
1 plum (1 block carb)
1/2 cup grapes (1 block carb)
ketchup (3 blocks fat)
Water

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


Accomplished
Protein             Carb                Fat
12                       12                     13

To my surprise I only came 8oz, short of only drinking a gallon of milk this week.  That's a 16oz. improvement (equivalent to 2 cups) from last week.  I'm happy with that.  I still crave milk but I'm doing good.  I can continue to do this!

Struggles and Emotions

Lately, I've really been struggling with keeping my emotions in tact.  Every time I start thinking about conquering this weight battle and then throw all those things I'm unable to do in the WOD's I just fall apart. 

I know by my clothes I'm not losing any weight.  I just don't understand what I can do to get over this plateau.  Even my cheats aren't that bad.  I could understand a little more if I was out eating every sweet thing around.  But I don't.  I watch my carbs and think I do pretty darn good at it.  I'm even eating more meat and eggs for protein and that's a struggle but I'm willing to try it and doing it to see if it helps along with the fact that I've cut back almost a gallon and a half of milk a week.  I'm down to a gallon and 16oz. of milk a week.  I think that's pretty darn good too.  It's halfway thru the month and I just know I haven't lost anything.  My clothes aren't as loose as they once were especially my jeans.  I know people say don't pay attention to the number on the scale but that's easier said than done.  I have the same stresses in my life as I did the first day I walked into the gym.  The only difference is I'm trying harder each month and day to accomplish my goals.  That should be a good thing. 

I go to the gym 5-6 times a week and fight all those emotions of I'm unable to do a lot of the exercises that are posted on the board for the WOD.  But I still go in there and try.  I don't know if/when I'll ever learn those lifts but I know I want to.  I want to figure them out and make my hips and legs move the way they should.  I want to go faster but lately my body just stops.  I feel like someone has added an extra 100lbs. to me especially when I try to do the burpees.  I don't know how to explain it but I literally feel like more weight gets placed on me.  It's that way with push ups  and sit ups too.  They didn't use to be that hard.  So I don't understand why they're harder.  I have lost around 40lbs. so I would think some things would get a little easier.  I go in with goals set for a time or rounds that I want to do but then I'm told not to.  Problem is that's motivation for me.  And if I get to a certain number of rounds that I have in my head that doesn't mean I stop or slow down once I get to it.  Rather it means if I get to that number I start wanting to do more.

I don't have any desire to beat anybody's time but my own.  I've gotten a little better at acknowledging my accomplishments and improvements I've made but I won't ever be just blatantly out there about all of them.  I have had 2 WOD's these past 2 Saturday's that I've improved my time on and that does make me feel good but there are so many more WOD's I would love to do better on if not all of them. 

My worst fear right now is falling apart at the gym.  I don't want these emotions to come out there.  I've come close by shutting down and it's been noticed and I have to watch myself even more because when it gets pointed out I just want to walk out.  So far, I've been fortunate enough to get in my car and headed home before the emotions overcome me.  I wish I had nerves of steel but I don't.  I just want to feel like I am getting closer to my goals.  And I hope finally writing out how I'm feeling prevents any meltdowns at the gym!

More Improvements and Trying...

 Helen

 

      3 rounds of:

 

400m Run (Rowing)
21 Kettlebell Swings (26lb. for rounds 1 & 2,  35lb. for round 3)
12 Pull-ups (Jumping Pull Ups)

Really can't wait until I can run again.  I did this WOD about 2 months ago with a time of 17:39 and today I did it with a time of 13:41 with an improvement of 3:58.  I wonder what the real time would've been had I been able to run.  I'm thinking I would've still beat my time but probably only by about 2 minutes at the most.  I'm still proud of my improvements though. 

Looking back I wish I had used the 35lb. kettlebell for all 3 rounds since it was a short WOD.  At least I used it for the last round to prove to myself I could do it.  And since I did it on the last round that tells me I should have used it for all 3 rounds. 

 

 

Nov. Nutrition - Day 16

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 Cashews (3 blocks fat)

Snack
2 oz. turkey deli meat (2 blocks protein)
1 plum (1 blocks carbs)
1/2 cup salsa (1 block carbs)
6 cashews (2 blocks fat)
Water

Lunch
3 oz beef roast (3 blocks protein)
green beans and asparagus (2 carbs)
1 plum (1 carb)
9 cashews (3 blocks fat)
Water

Dinner
3 oz. cheese (3 blocks protein)
broccoli and asparagus (2 blocks carb)
1 plum (1 block carb)
9 cashews (3 blocks fat)
Water

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


Accomplished
Protein             Carb                Fat
12                       13                     13

30 Everything...

                           "Zeus“

       

      Three rounds for time of: 49:58

 

30 Wall ball shots, 8 pound ball
30 Sumo deadlift high-pull (35lb.)
30 Box jump, 12" box step
30 Push press (35lb)
Row 30 calories
30 Push-ups
30 Air squats

 

This was one heck of a tough WOD but it kept me moving for the most part.  I had my moments where I stopped especially on the push ups.  Those were so hard. 

 

I will be so glad when my foot heals so I can start working on running again.  I hate that rower!  I don't think me and that thing will ever become friends.

 

I do like doing the squats holding onto the pole better than using the box.  I know I didn't succeed going low enough every time but I do think I was going lower than I would not being able to hold onto the pole.  And I think I was faster than with a box. 

 

 

Nov. Nutrition - Day 15

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)

Lunch
Mozzarella cheese, tomato and basil pannini - 1 slice bread (3 blocks protein and 2 blocks carbs)
Salted caramel mocha coffee (2 blocks protein, carbs, fat)
Water

Dinner
3 oz. beef roast (3 blocks protein)
Green Beans, onion, asparagus (3 blocks carbs)
9 Cashews (3 blocks fat)
Water

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

Accomplished
Protein             Carb                Fat
10                      11                     10

Moving to get Quicker

As many rounds as possible in 12 mins of: 10 Rounds, 3 Push Ups and 6 Jumping Pull Ups

 

3 Handstand Push-ups - Regular Push Ups
6 Pull-up (chest-to-bar)s - Jumping Pull Ups
9 Sit-up (abmat)s

Nothing spectacular about this WOD it was okay.  Might have been because I was more emotionally tired today that I just didn't feel it the way others did.  I still have a problem with trying to do more than others.  I'm much more comfy with setting my own goal and meeting it.  I wanted 10 rounds and I got it.  Once I got to 10 rounds I wanted 11.  I didn't quite make 11 rounds but I tried.  I didn't stop moving the entire time.  The getting up off the floor takes me a long time and slows me down.  One of these days I'll lose some more weight and moving will hopefully get quicker! 

 

 

Nov. Nutrition - Day 14

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)

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

Lunch
3 oz. chicken (3 blocks protein)
Rice, onions, peppers (3 blocks carbs)
Water

Snack
1 cup grapes (2 blocks carbs)
Water

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


Accomplished
Protein             Carb                Fat
11                       11                     5

I knew today wasn't going to be good for eating right.  I tried to stay on track but I wasn't able to take the necessary breaks at work to eat what I should and I had too much going on.  I just need to remember to be prepared.

One Day I Will Get Those Lifts!!!

8×2 Power clean - 65lbs

 

Then…..

“Liquid Cocaine”
5 rounds of: 8:50

5 Clean and Jerk (65#)
10 Chest to Bar Pull-ups (Jumping Pull Ups)

 

Those power cleans and clean and jerks are trying to get the best of me.  I don't think I got any clean and jerks right.  I have no doubt that I was shoulder pressing that.  I was concentrating in hopes of getting at least one right. 

 

Jumping pull ups were the same as always.  Nothing spectacular. 

 

I did work on squats.  Not sure the reasoning behind being told I can once again get rid of my box for squats but I'm going with it.  Now, I have a pole.  I am quicker doing squats holding onto a pole instead of having to try to touch a box that I usually end up sitting down on. 

Nov. Nutrition - Day 13

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 Cashews (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 (3 blocks protein and carbs)
Sour cream (3 blocks fat)
Water

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

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


Accomplished
Protein             Carb                Fat
11                       11                     13

Feeling better!

Back Squat 5-5-5-5-5 - 90lbs.

            then…

 

6 minute AMRAP then 3 minute rest and repeat

 

6 Overhead Squats (65#) Front squats
9 Burpees Over the Bar - 5 Burpees
12 Toes to Bar - chest to bars

 

1st AMRAP - 2 Rounds plus 6 overhead squats and 2 burpees

2nd AMRAP - 2 Rounds plus 6 overhead squats, 5 burpees and 2 chest to bars

 

It was a much better WOD tonight.  I really wasn't feeling it and had to dig deep for the strength and motivation to go.  I went all the way back to that first 5K and the struggles I went thru both physically and emotionally being out there all by myself and expecting everyone to be gone when I got back along with that fight to not give up.  I remembered my reasons for walking into the gym that first day.  Every day is not going to be easy and there are going to be days when I will just suck at the WOD.  That's when I need to remember I had never walked/run a 5K ever before and I finished.  It was worth it that day and every WOD since and the ones in the future are just as worth it.  I suck at squats and anytime we have a multitude of them to do I will always have to fight that humiliation and embarrassment I feel and remember I've chosen to walk thru those doors and make the lifestyle changes I want so desperately to achieve. 

 

So, it's time to just suck it up to squats and learn how to get low enough and do them right!!!

 

Tonight's WOD was harder than it looked.  I was tired after the back squats 5x5.  But I did it and even did more in my second round than I did the first.  I am so slow at burpees but eventually I have hope that I will improve and get better. 

Nov. Nutrition - Day 12

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 Cashews (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 (3 blocks protein and carbs)
Sour cream (3 blocks fat)
Water

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

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


Accomplished
Protein             Carb                Fat
11                       11                     13

Need for a Disclaimer

Shoulder Press 3-3-3-3-3 - 65lbs

Then….

Run 400m for time - Rowing

Then….

1 round is 3 minutes:

         400m run (Rowing)
         Max air squats
Do 4 rounds. Rest 90 seconds between rounds. Your goal is 50 airs squats per round. If you do not hit 50 per round, do the remainder after workout is over. (For example: 42/41/38/36 = 147. You owe 53 squats after workout is over.

So before I even get started on my comments this one is going to need a disclaimer for any and all coaches.  Remember this is where I work out my frustrations and anger of the WOD.  This is how I process my feelings in hopes I don't take them out at the gym.  Nothing is meant personally towards anyone even if it comes across that way.

This WOD SUCKED!!!  It's been a while since I've been this angry at a WOD and wanted to walk out and quit.  I shut down after the 1st round and struggled to stay in it. 

I had reconciled myself to having to use the box for squats but when I heard it be turned on it's lower side I knew those squats were going to get tougher.  It also didn't help that rowing 400 meters was going to take almost 2:00 minutes of the 3 minute round.

I remember the first set of squats was only 14 and it went down from there to 10 on future rounds.

I'm sure if the coach was paying half attention he saw me shut down after that 1st round.  Does he not realize how hard it is to row and then do the one thing that gives me the most trouble???  And the comment about feeling sorry for myself was enough to almost do me in.  That's not what I call coming in there and trying.  I could've chosen not to show up at all.  I was trying but my legs were killing me. 

To have to do 149 squats at the end did me in.  I was glad for the sweat because there were tears of pain and struggle mixed in with them.  I come into the gym willing to work.  I may not always like what is on the board but I'll do it. 

I don't understand why I have to use a box.  When it got moved to a lower position I knew I was going to end up sitting on that damn box.  A wall ball makes more sense to me so I won't sit down.  I do understand the coach is trying to get me to go lower on the squats and bend my knees more. 

I know that there will be WOD's that will push me such as this one but they get on my nerves.  I just need to find a way to convince the coach that I am trying.  I do feel like I am digressing in some ways but lately it seems the harder I try the more I get pushed backwards and when I don't push forward I get pushed harder.

Nov. Nutrition - Day 11

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 Cashews (3 blocks fat)

Lunch
3 oz. beef roast (3 blocks protein)
green beans (1 block carb)
asparagus (1 block carbs)
1/2 cup grapes (1 block carb)
9 almonds (3 blocks fat)
Water

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

Dinner
Broccoli slaw with melted cheese (1 block carb and 2 blocks protein)
1/2 cup salsa (1 block carb)
1 cup skim milk (1 block protein and carb)
1 1/2 tsp. peanut butter (3 blocks fat)
Water


Accomplished
Protein             Carb                Fat
13                       13                     13

Nov. Nutrition - Day 10

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 Cashews (3 blocks fat)

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

Lunch
3 oz. turkey (3 blocks protein)
1/2 cup salsa (1 block carb)
1 cup grapes (2 blocks carbs)
9 cashews (3 blocks fat)
Water

Dinner
3 oz. beef roast (3 blocks fat)
Asparagus, onions, green beans (3 blocks carbs)
9 Cashews (3 blocks fat)
Water

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

Accomplished
Protein             Carb                Fat
12                       12                     13

I came 3 8oz. cups of milk short of with that gallon of milk in a week.  I should have had 2 cups left over but I didn't.  I'm still happy with how I did. 

Improving!!!

             “Filthy Fifty”

     For time: 46:58

 

50 Box jump, 24 inch box (Box steps - 12 inches)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (26lbs.)
Walking Lunge, 50 steps (squats)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (Good Mornings)
50 Wall ball shots, 10 pound ball
50 Burpees
50 Double unders (100 Singles)

 

 

I actually like these kinds of WOD's but OMG they work every inch of my body - LOL!  We did the WOD form the bottom up.  So glad we did because those single jump ropes and burpees did me in but I think I did them faster than I would have if I had started at the top and waited until last. 

 

Not sure why I used the 45lb. bar because I could tell I was already exhausted and I just slowed down even more.  I could only do 7 at a time.  I feel like I needed to be able to do at least 10 at a time if not 15.  I'll be thinking twice or at least asking first next time.

 

I should have done the back extensions without the bar on my neck.  I don't think I bent over far enough due to the weight. 

 

I dropped my weight for the wall balls.  I hit the target about 80% of the time.  I'm bad at making the ball spin and bringing it down to my chest instead of keeping it at the height of my head. 

 

Burpees took me about 10 minutes.  Not a very good time.  I started out trying to do them without letting my knees touch the floor but I didn't succeed.  I did try to concentrate on keeping my feet apart and that did seem to help.

 

I think it took me about 6 minutes to get the 100 single jump ropes.  I was shooting for no more than 5 minutes but I came close just not close enough. 

 

I would like to do this one again in a couple of months and see if I can knock off at least 10 minutes of my time.  Maybe I'll make that one of my new year's resolution WOD's.  I'd like to take 3 WOD's and put goals to them as far as improving on the movements/lifts and decreasing time from the previous time. 

Nov. Nutrition - Day 9

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 Cashews (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
Salted caramel macchiato (3 blocks protein, carbs, fat)

Dinner
3 oz. chicken (3 blocks fat)
Tomatoes, onions, green beans (3 blocks carbs)
9 Cashews (3 blocks fat)

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

Accomplished
Protein             Carb                Fat
12                       12                     13

Burpees and Squats

Deadlift 3-3-3-3-3 reps 175 - 205 - 215 - 175 - 175

 

Then..

 

AMRAP 15 Minutes (Increasing)
1 Clean (Power or Squat) (185#/135#) (Rx2: 135#/95#)
4 Burpees
Run 200m (Rowing)

 

Rounds: 3 Rounds plus 8 Cleans and 5 Burpees

Total Reps - 40 (I have no idea how this was tracked but this is what was on the board written by the coach)

 

The run stays the same, but double the reps every round, i.e.: Round 1: 1 clean & 4 burpees & run 200m Round 2: 2 cleans & 8 burpees & run 200m Round 3: 4 cleans & 16 burpees & run 200m Round 4: 8 cleans & 32 burpees & run 200m etc.
Track total reps for the workout

Those deadlifts were hard!  3 rep maxes are harder than 1 rep max.  Now I know why I come prepared for lifts.  The bladder does not like deadlifts and that's actually my favorite lift - LOL!

I knew those burpees were going to get me.  I was trying to focus on not letting my knees hit the ground.  I started off good but then got back to crawling.  I really need to work on this a lot more. 

I worked on squats by holding onto one of the bar poles.  My knees were hurting badly.  I really don't know when I quit bending my knees or if I've just always been like that but need to learn to start bending them.  I was surprised I even could do it.  But I'm going to keep trying and fighting to get it and other movements right!

Nov. Nutrition - Day 8

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 Cashews (3 blocks fat)

Snack
Salted caramel macchiato - (3 blocks protein, carbs, fat)

Lunch
Salted caramel macchiato (3 blocks protein, carbs, fat)

Dinner
3 oz. chicken (3 blocks fat)
Tomatoes, onions, green beans (3 blocks carbs)
9 Cashews (3 blocks fat)

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

Accomplished
Protein             Carb                Fat
13                       13                     14

Not a great day for eating right but I really don't look at it as all that bad.  If, I'm going to cheat it definitely could have been worse than coffee specialty drinks.  I'm okay with this!  I'm not going to make it a habit but I'm good.  Not sure I'll make it a week with the gallon of milk but I'm going to come close.  Think I'm supposed to make it through breakfast on Mon. and it looks like I'll make it through breakfast on Sun. but that gallon might make it to the Sun. night snack.  Either way, I'm still proud of cutting back as much as I have.  I'm really trying to focus on what I do get right and be proud of those accomplishments and learn from my mistakes but not beat myself up so much over them.  Learn from them, don't repeat them and do better by working towards getting it right the next time. 

Challenges

       Front squat: 3@75% - 70lbs.  / 2@78% - 75lbs.  4×2@81% - 80lbs.

       Then….

       Complete 5 rounds for time of: 7:08

 

5 right arm kettle bell thrusters (26#)
5 left arm kettle bell thrusters
10 toes to bar  (ground knees to chest)

 

This was a better WOD than it looked.  And I remembered to use the box for the front squats! 

 

Tonight was another round of the 2 minute burpee challenge.  I concentrated more on trying to figure out how to get on the floor without letting my knees touch and then get back up.  Out of the 13 times I came close once.  I just can't figure it out yet but I will.  I know it's easy to everyone else but not to me. 

 

We did the plank challenge.  This time we did it twice for 30 seconds each.  I have found if my feet are spread apart it is easier. 

 

I didn't have time to work on the squat so maybe I can get some extra time tomorrow to do that.  I just have to make the time and make it happen. 

Nov. Nutrition - Day 7

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 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 quesidillia with veggies (3 blocks protein and carbs)
Sour cream (3 blocks fat)
Water

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

Dinner
Salad with cheese, broccoli, lettuce, tomatoes, onions and salsa (2 blocks protein and carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
1 cup skim milk (1 block protein and carbs)

Accomplished
Protein          Carb            Fat
13                     13               13

Nov. Nutrition - Day 6

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

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

Lunch
3 oz. chicken  (3 blocks protein)
Salad (3 blocks carbs)
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

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


Accomplished
Protein            Carb             Fat
13                     13                  13

I think I did pretty good today!  I'm working hard on staying on track and eating right.  Somewhere, somehow I found some motivation I had lost.  I would love to lose 14lbs. this month but any amount of weight loss would be awesome!  But I now understand the muscle weight concept.  I'm going to succeed and meet my goals!