Changes

The box has been closed for a few days due to snow and to my surprise I got myself motivated to do 2 WOD's each day at home without being prodded.  I will admit that I don't have the intensity at home that I do at the gym but it was better than doing nothing.


I'm so tired of this plateau hell I'm in.  I'm beginning to think that I won't ever lose anymore weight and I'm stuck where I'm at.  Everyone keeps suggesting different things and it's hard for me to keep my head on straight because I keep thinking what if their right.  I even get people telling me not to work out as much and just drop to 3 days a week.  I don't see how that is beneficial because there are less calories being burned.  It just doesn't make sense to me. 


I'm almost to the point of being ready to bring milk back in to my nutrition.  I saw where the first 2 weeks I eliminated it I lost 8lbs. but then the last 2 weeks I gained 4lbs of that back.  That just doesn't make sense to me.  It's just not logical. 


I decided to go with the coach's menu plan. I hope it helps to get me over this plateau.  Maybe, switching up what I eat will be a key to breaking through this plateau.  The coach made the comment that I get in a rut with what I eat.  Maybe that's one of my problems that I eat the same thing over and over for several days in a row.  If not, then I guess I find something else and try it. 


But, it's hard to explain to others how working out and eating right and not seeing any results both on the scale and in my clothes is frustrating.  Nobody else gets how I feel and sometimes I wish they would see it from my perspective and my dreams and goals.  I want this but it's hard not to want to try the crash diets, liquid diets and the many other things that I know in my head are not right and can be damaging to my body.  Just trying to keep myself focused on doing this the right way. 

Figuring it Out

“Fight Gone Something Else”
3 Rounds FGB Format for Max Reps:

1 minute each of:

Power Cleans (95#/65#)
Burpees
Kettlebell Swings (55#/35#)
Double Unders
Shoulder to Overhead (95#/65#) (from floor)
Rest

Post total reps for the entire workout - 201


DAMN!!! Those modified burpees are going to kill me!  But I did manage to get a few of them done where my feet moved at the same time. 


And those jump ropes are killer too!  But I did notice the lower I kept my hands and didn't move them up and kept them down at my sides I had a little bit of an easier time and got a few more jump ropes in. 


One of these days I'm going to learn that I can jump and get my feet off the ground. 

Deck of Cards and Rowing

Clean 5×1 95% - 85lbs.

“Deck of cards”
Two person
♠️squat cleans 55#♥️pull ups♣️burpee over bar♦️good mornings
Hold 25lb. weight over head for partner
 Made it through 38 cards


I hate partner WOD's!  They just bring out the worst in me.  I hate when I feel rushed especially when someone is dependent on me.  Then I don't take the time to do the movements right.  Just not a good workout for me.  I really wanted to cherry pick this WOD but decided to suck it up and do it. 




Then I went back and had to row for 25 minutes.  That was so hard!   My whole body aches.  I ended up rowing for 26:10 to reach 5,000 meters.  I was too close to my goal I wasn't going to stop.  So glad I did it but I'm going to feel it in a few hours. 

The Line

5×3 Push press - 75lbs.

Then….
“Optimus Prime”
AMRAP 10 minutes
Wall Balls (8#)
EMOM 5 Deadlifts (115#)
Workout starts with wall balls. At the one minute mark complete 5 deadlifts. Work out is scored by the total number of wall balls performed.


Score: 96


Nothing special about this WOD.  I did get the wall ball to the line several times though ;-) 

Thankful

Just when I thought my body was going to say it needed to rest I'm finding myself with some energy I didn't realize I had.  I don't know if it's getting to bed a little earlier (still need to work on that) or something else I haven't figured out. 


I know I complain a lot and dread doing so many of the movements but I'm glad I'm doing them and being pushed.  I have moments that I feel like I'll never learn some of these movements.  And then it's the little things that remind me eventually I'll figure it out.  Just the 2 times that the coach took to demonstrate the modified burpee which didn't take but a minute or 2 made all the difference and letting me try after the WOD.  Before then I didn't think I'd ever grasp the movement.  Now, I think I have a chance.  I know it's something simple and mindless to everyone else but for some reason I get confused and the movements get twisted in my head. 


Then the lifts that left me feeling like why try yesterday morning and then getting the chance to try again in the evening made a big difference.  I really want to figure those lifts out.  I just don't know how. 


I am thankful I'm allowed to come to gym as much as I do and ask for all the help that I do and get it.  I don't know many other places that would allow that.  I know I couldn't afford my coach if he charged me by the hour and it won't surprise me if prices go up and I wouldn't blame him.  I'd find a way to still do it though.  I am very lucky to be at the box where I'm at!!!  And he thinks I'd try to hurt him with boxing gloves - LOL!  He doesn't know me that well... one punch from him and I'd be out. 

Burpee Hell!!!

I went back and did another WOD.  This time  I did 4 rounds of rowing 500 meters and 10 burpees.  I just can't seem to figure out how to use my legs with the rower.  I started out good in the first round but after that I was getting tired. 


Then there were the burpees.  Those modified burpees are HARD!   It wasn't until I was done with the WOD and watched my coach do them that I think I might have figured them out.  My arms are going to be sore tomorrow!

Keep trying...

Snatch 5×1 95% - 65lbs.

Then…..
“ Air Force”
For time: 10:00
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

35lb. bar

 Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.


This is not the WOD for someone like me.  My lifts suck and to be pressed for time and then add burpee hell in there that's just asking for a disaster to happen.  I think I would have done better dropping the lifts to 10 reps.  I hate timed WOD's because I feel so rushed and I just do whatever and hope I get through it.  But I don't take the time to work on form and just feel like it's all a waste.  I know I suck at lifts but I would love to one day figure them out. 


Those burpees are so hard.  I'm supposed to be fast but I just can't figure out how to make both my feet jump back and then forward at the same time. 


So this 10 minute WOD was just about moving and not accomplishing anything to me.  I almost didn't show up this morning and wonder if I should have just skipped it.  I just want to figure out something at each WOD.  This was not the one.  Hopefully, I'll do better tonight. 

Abs

“Nightcrawler”30 Overhead Squats (95, 65#)
30 Toes to Bar
20 Power Snatches (95, 65#)
20 Toes to Bar
10 Squat Snatches (95, 65#)
10 Toes to Bar


Time: 10:27


Those toes to bars worked my abs.  They look so easy but are so hard.  But they are worth the pain. 


Lifts just suck! 

3 WOD's

Front Squat 5×1 95% -105lbs.
 
Then…..

“Schlitz”
4 rounds of: 20:41

400m Run (200 meter run)
4 Muscle Ups (jumping pull ups and box dips)
40 Double Unders - 40 successes


This one wasn't as bad as it sounded.  I even got 17 jump ropes in a row and got a few 10 in row.  I didn't hate that jump rope today and sling it everywhere - LOL!


2 Mile Run - 34:37


That first 800 is so hard but after that it seems to get better.


4 Rounds - 17:40 (I think)
20 Wall Ball Slams
20 Box Step with knee raises
20 Toes to Bars


Those box steps with knee raises were hard.  Remembering to bend my knee up high was a challenge.  Those few stumbles coming down worked me mentally though. 


Those toes to bars were so hard but I'm going to feel them. 


800 Meter Run - 8:06

Did I Really Do That...

I can't believe I actually climbed to the top of Stone Mountain and back down.  I did okay most of the way up but I got about a 100 meters from the top and panicked.  I sat down almost in tears thinking I was never getting down from that mountain.  As I sat there thinking I CAN'T DO THIS, I looked around thinking I had to do something.  Then I heard a few of my coaches voices in my head saying I CAN'T wasn't allowed in the vocabulary.  My friend that was with me was encouraging me as she came back for me.  I finally just crawled on my hands and knees about 50 meters until I was in a place I could stand up again because it was very steep.  I was petrified and didn't want to climb back down and wanted to ride the cable car.  My friend wasn't hearing any of it.  I text a few of my coaches because I needed some tough love and knew I would get it and I did.  I was so scared but off we went and back down the mountain we came.  I got to the steep part and sat down on my butt and slid down inch by inch until it wasn't too steep anymore.  People kept coming by asking if I needed help as they were concerned about me.  Then I got back to the part where there is a railing.  Going up wasn't too bad but coming down was not fun.  I took it slow and held on for dear life.  Once I got past that part it wasn't too bad.  There were a few parts where the steps off the boulders were too high for me and I sat down to get to the next boulder.  It took 50 minutes to get up the mountain and an hour and 10 minutes to get down.  I am so glad I did it and proud of my accomplishment but I don't want to do it again for a while.  My nerves are still in shock from it all! 

Wall Balls...

Snatch 6×2 90% - 55lbs.

5 rounds for time of:  14:36

15 Medicine Ball Cleans, 7 lbs
15 Wall Balls, 7 lbs

Those medicine ball cleans always mess with my head.  I'm not sure how many times I got both squats in.  I know I was trying not to miss one of them but I know I did. 

I didn't do too well on the wall balls.  I had gotten to where I didn't plop down on the box for the squat but not today.  I have to get back to doing it right next time. 

1 Mile Jog/Run

Time: 16:50

Got a mile jog/run in before the WOD.  I feel good with the time even though it wasn't as good as earlier in the week.  It was cold out there especially in the shade. 

2 WOD'S

25 Burpees
Run 200 m
25 Jumping Pull Up
Run 200 m
25 Box Handstand Push Ups
Run 200 m
25 Jumping Pull Ups
Run 200 m
25 Burpees


Time 24:41


Those modified burpees are hard as hell!  And for some reason I seem to want to hold myself up by my fingers and not my hands!  If it's not one thing it's another that I have to figure out.  Those box HSPU were no joke.  I was too scared to bend my elbows I couldn't get my head to the floor.




Then for my 2nd WOD:


4 Rounds - 23:08


500 meter row
25 sit ups
15 box step ups


I still can't figure out how to use my legs on the rower.  DANG IT!!!  I just don't get it.  Moving up to 3 weights for box steps was a challenge at first.  Didn't realize how used to stepping on 2 was until these 3.

Keep Moving

Clean 6×2 90% - 85lbs.

EMOM 12 minutes

3 Overhead squat 45lbs.
5 kettle bell swings 35lbs.

I really don't like these kinds of WOD's.  I'd rather see how many I can get done in a minute and then rest a minute.  When I went to log it in it appears we were to do rounds.  But our coach only let us do 1 round each minute.  Have no idea what was the right way. 

I did complete 75 burpees and some jump ropes in today.  I had to do 25 extra burpees because I didn't 25 of them the modified way.  But the modified way is so much harder than the regular way.  But, if I want this change then I just have to keep moving.  And I want it! 

Calories

Run 1 mile for time   16:15

            Then…. 

AMRAP 20 mins 7 Rounds and 11 push ups

12 Ring Dips9 Push Press, 115 lbs
15 Push-ups

This was so hard!  But I'm proud of my time for the one mile.  Something tells me I better keep this up. 

So, I'm told I'm not burning enough calories and need to do more.  That is my goal.  I ate too much today so I need to readjust my eating again.  Time to do more and eat the right amount of calories and burn more.  I want out of this plateau once and for all! 

Improving

Back Squat 6×2 90% - 130lbs.

 

“Fran”

21/15/9
Thrusters 50lbs.
Pull ups - Ring Dips

Time 7:01

I was trying to stay in the 6 minute range but I didn't quite make it.  At least I wasn't too far off.  And the best part of it was I did 1:44 seconds than last time. 

Variety

For Time: 30:16
31 KB Swings (53/35)
28 Wall Balls (20/14)
31 Jumping Pull ups
30 Sit ups
31 Overhead Squats (65/45)
30 Push-ups
31 Hang Cleans (65/45)
31 Box Jumps
30 Overhead Walking Lunges (20/14)
31 Burpees
30 Air Squats
31 Double Unders (93 Singles)


I liked doing this WOD!  A lot of variety!  Still need to work on that rowing, jump ropes and lifts not to mention those burpees. 

Working on Small Accomplishments

Warm Up: Rowing - 500 meters


100 Jump Ropes (single attempts)
80 Air Squats
60 Kettle Bell Swings (26lb)
40 Jumping Pull Ups
20 Turkish Get Ups (12lbs)


Total Time:   25:26


Jump Rope hell but I think I did pretty good and didn't melt down this time.  Hated not being able to do the 300 but I'll get there. 


Guess I need to use my box more so than the pole for my air squats.  OMG!!!  I felt them in my legs when I switched to the box. 


Appears to be no more sandbagging on the jumping pull ups and my chin has to go over the bar.  I want to try weights to stand on instead of the box.  Wonder if I'm not as high up if I can jump better. 


Do NOT like Turkish get ups.  I couldn't lift my right arm when I got to those.  My left one had to help my right. 


I'm determined to figure out that rowing thing.  I keep studying the videos and listening to the coach.  Going to try out that no using the arms next time and use my legs.  I hate rowing but I want to figure this out.  It's my little mission right now that I can see a light at the end of the tunnel and with a little more hard work I can figure it out. 


I need my small accomplishments.  They keep me motivated.  It may be nothing to anyone else but to me it's something. 

Day 11

Breakfast
Protein Shake with 3/4 scoop, water and 2 cups strawberries (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)





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


Lunch
3oz. chicken salad (3 blocks protein)
1 cup tomatoes (1 block carb)
1 1/2 broccoli (1 block carbs)
9 Almonds (3 blocks fat)
Water



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



Dinner
3 oz. grilled chicken (3 blocks protein)
1 cup tomatoes (1 block carbs)
1 cup strawberries (1 block carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water







Protein              Carbs              Fat
    13                    10                    13

Got My Goal

5×3 Deadlift (increasing weight each round)

175-195-175-175-175

Max set strict pull ups - 16

7 minute max burpees - 51

I wanted my goal of 50 burpees and got 51.  I just kept moving on those burpees or at least I felt like I didn't stop. I was so out of breath when I was done I didn't know how long it was going to take me to get back up off that floor.  Just happy I did it! 

Day 10

Breakfast
Protein Shake with 3/4 scoop, water and 2 cups strawberries (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)





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


Lunch
3oz. chicken (3 blocks protein)
1 1/2 cup Broccoli  (1 block carbs)
1 cup green beans (1 block carbs)
1/2 cup salsa (1 block carbs)
9 Almonds (3 blocks fat)
Water



Dinner
3 oz. Turkey burger (3 blocks protein)
1 1/2 cup Broccoli  (1 block carbs)
12 Asparagus (1 block carbs)
1 cup green beans (1 block carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water







Protein              Carbs              Fat
    11                    11                    11

Improvement...

For time: 10:51

30 Thrusters, 35 lbs
9 Rope Progressions, 15 ft
20 Thrusters, 35 lbs
6 Rope Progressions, 15 ft
10 Thrusters, 35 lbs
3 Rope Progressions, 15 ft

I did this 5 months ago and I'm not even sure if I was able to pull myself up off the ground with those rope progressions back then but I can now.  And the best part of all is I improved my time by 5 minutes and 36 seconds. 

I enjoy seeing my times in comparison to before and seeing how much I've improved.  I don't ever have a desire to beat anyone else's time but I do enjoy beating a previous time of my own.  That to me is the best feeling of satisfaction I can ever have.  

Day 9

Breakfast
Protein Shake with 3/4 scoop, water and 2 cups strawberries (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)





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


Lunch
3oz. chicken salad (3 blocks protein)
1 1/2 cup Broccoli  (1 block carbs)
1 cup green beans (1 block carbs)
1/2 cup Mushrooms and Onions (1 block carbs)
9 Almonds (3 blocks fat)
Water



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



Dinner
3 oz. Turkey (3 blocks protein)
1 1/2 cup Broccoli  (1 block carbs)
1/2 cup Mushrooms and Onions (1 block carbs)
1 cup green beans (1 block carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water







Protein              Carbs              Fat
    11                    12                    13

Lost Confidence...Time to Suck it Up

Front squat  5×3  85% - 85lbs.

Complete as many rounds as possible in 15 mins of: 7 Rounds + 10 Wall Balls

10 Wall Balls, 8 lbs
10 Toes To Bars
10 Box Jumps, 8 in

This was hard as heck!  I lost my confidence somewhere around those front squats.  There are just certain lifts I can't do the weight.  I should have just left my bar with 10's on them instead of adding 15's on top of the 10's.  When that box got flipped lower I went into panic mode.  Just that little bit of difference in height freaked me out.  Squatting that low to me is just like squatting to the floor.  But I think it's time to suck it up and start squatting lower and fain that confidence back that I lost tonight!

Day 8

Breakfast
Protein Shake with 3/4 scoop, water and 2 cups strawberries (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)





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


Lunch
3oz. chicken salad (3 blocks protein)
1 cup tomatoes (1 block carb)
1/2 cup blackeyed peas (1 block carbs)
1.2 cup salsa (1 block carbs)
9 Almonds (3 blocks fat)
Water



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



Dinner
3 oz. hamburger patty (3 blocks protein)
1 1/2 cup Broccoli  (1 block carbs)
1/2 cup salsa (1 block carbs)
1 cup green beans (1 block carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water







Protein              Carbs              Fat
    11                    12                    13

Out of Breath

5×3  clean (power or squat) 85% - 85lbs.

Complete as many rounds as possible in 20 mins of: 13 Rounds and 3 Thrusters

• 5 Thrusters, 35 lbs
• 7 Hang Power Cleans, 35 lbs
• 10 Sumo Deadlift High Pulls, 35 lbs.

I really don't know if I got the hang of that power clean. 

I guess the coach is happy I finally sat back on my heels and fell over ;-).  The harder I tried not to and wanted to stand up I lost the battle.  I remember trying to catch myself and the next thing I knew I was on the floor on my back - LOL!  I don't think that was the ultimate goal as I think I'm supposed to balance myself on my heels.  Just keep trying! 

What I do know is I was out of breath once I done.  I was told to get 11 rounds and when I saw that number I wanted 12 and then some. 

Day 7

Breakfast
Protein Shake with 3/4 scoop, water and 2 cups strawberries (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)





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


Lunch
3oz. chicken salad (3 blocks protein)
1 cup tomatoes (1 block carb)
1 cup grapes (2 block carbs)
9 Almonds (3 blocks fat)
Water



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



Dinner
3 oz. chicken salad (2 blocks protein)
1 cup Broccoli  (1 block carbs)
1/2 cup mushrooms and onions (1 block carbs)
1 cups green beans (1 block carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water







Protein              Carbs              Fat
    13                    12                    13

Tabata

Tabata Row (calories) ,Rest 1 min - 4
Tabata Air Squat Rest 1 min - 10
Tabata Pull-up Rest 1 min - 12
Tabata Push-up Rest 1 min - 6
Tabata Sit-up (abmat) - 7
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.


Total - 39


This is harder than it looks.  I think the squats are harder using a pole than a box.  Might have to try it out using both at the same time. 

Day 6

Breakfast
Protein Shake with 1 scoop, 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)
Water


Lunch
3oz. chicken (3 blocks protein)
Green Beans (1 block carb)
1/2 cup grapes (1 block carbs)
9 Almonds (3 blocks fat)
Water



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



Dinner
2oz. chicken (2 blocks protein)
1 Hard boiled egg (1 block protein)
1 1/2 cups Broccoli  (1 block carbs)
2 cups green beans (2 block carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water





Protein              Carbs              Fat
    13                    11                    13

Lots of Walking/Running

It started out with a 2.5 mile walk done in about 42 minutes.  Went with a friend so we weren't keeping too close watch on the time but did glance at it.  She walks much faster than me (actually most people walk faster than me) so it was good for me to have to keep up.  At times I was right next to her and other times I was a step or 2 behind but never far enough that we couldn't keep a conversation going.  I was tired when we were done but felt so good about having done it.  We plan to do this again as she's an avid walker.  And she somehow brings out the positive in me where my thoughts go to how I can and will achieve all my goals instead of worrying about my goals.  I really need to stay in that mindset. 

Then I went and did a mile walk/run that took me 17:32.  I had to know how fast I could do it now that I know the exact path to follow.  So, I need to work on getting my time down to under 17 minutes. 

I'm told to do my walks in 400 meter intervals.  I'm guessing this will help get my speed and endurance up for the 1 mile walks and then when I do another 5K I'll be better prepared and hopefully faster. 

One day at a time...on walk/run at a time!

Day 5

Breakfast
Protein Shake with 3/4 scoop protein mix, water and 2 cups strawberries (1 block protein and 2 blocks carb)
1/2 cup grapes (1 block carbs)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)
Coffee

Lunch
3oz. turkey (3 blocks protein)
1 cup grapes (2 block carbs)
Spinach and  1/2 cup Mushroom salad (1 block carbs)
9 Almonds (3 blocks fat)
Water

Dinner
3 oz. turkey (3 blocks protein)
1 1/2 cup Broccoli (1 block carb)
1 cup green beans (1 block carbs)
1/2 cup Mushrooms
1/2 cup salsa (1 block carbs)
9 Almonds (3 blocks fat)
Water

Snack 
Protein powder with water and 3/4 scoop powder (1 block protein)
1 cup grapes (2 blocks carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water



Protein              Carbs              Fat
    10                    11                    11

Walk faster!!!

5×3 Snatch 85% - 55lbs.

Then….

Complete as many rounds as possible in 12 minutes of: 3 Rounds

• 4 bar muscle-ups - jumping pull ups
• 12 alternating one-arm kettlebell snatches (6 each/pick weight)
• 24 double unders (24 single attempts)
• 200m run

Not much to say about this one.  Jump ropes were a little better today.  I did 48 single attempts for the 1st round and then was told to drop it down to 24 for the remaining rounds.  My running sucked today.  I was much faster the past couple days.  Not sure why I slowed down.

 

I have to remember to walk faster.  I'm just too freakin' slow. 

Day 4

Breakfast
Protein Shake with water and 2 cups strawberries (2 blocks 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 block carbs)
6 Almonds (2 blocks fat)
Water

Lunch
Fish (3 blocks protein)
Broccoli (1 block carb)
Lettuce and tomato salad (1 block carbs)
9 Almonds (3 blocks fat)
Water

Dinner
Grilled chicken salad with lettuce, tomatoes, cucumbers (3 blocks protein and carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water



Protein              Carbs              Fat
    12                    9                    11

Disclaimer...Not One for Coaches to Read...

“Lumberjack 20”

For time:

20 Deadlifts, 275/185 lbs
Run, 400 m
20 Kettlebell Swings, 2/1.5 pood
Run, 400 m
20 Overhead Squats, 115/85 lbs
Run, 400 m
20 Burpees
Run, 400 m
20 Pull Up (Chest To Bar)s
Run 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 45/30 lb
Run, 400 m

So, no running for me as I was made to row instead of run.  I think I made it very clear how much I hate rowing.  And the coach made it very clear how much he didn't care - LOL!  I feel it in my arms but I don't feel it in my legs.  He says I'm supposed to use my legs more but how do you use your legs more if all they're there for is to push you back and your arms have to do all the work??? 

I was surprised he didn't drop me down on the kettle bell.  I knew I could get away with 26lb. but I went ahead and used the 35lb. 

I have no idea what my deadlift weight was as he set it up for me. 

Overhead squats was with a PVC pipe. 

Power cleans were done instead of dumbbell squat cleans. 

I was looking forward to this WOD as it had a lot of different things in it.  But having to row just took me down mentally.  It's not a lot of fun being the only one for the WOD.  Looking back and seeing how it went had I known I wouldn't have shown up.  I think the coach was tired of coaching after the previous class.  And I just wasn't into it once I knew I had to row a total of 2,800 meters and really didn't put any effort into it.  Guess I was finally getting my confidence going with the running and felt that challenge go away.  I know I'm slow and it's just no fun at times being slow.  And now that I look at the WOD again there seems to be A LOT of stuff was modified.  I just have to get back out there on Sunday on my own and get that confidence back up with the 1 mile run. 

I don't even know my time as I really wasn't interested.  My time meant nothing to me as I didn't come out of this WOD feeling like I accomplished anything.  I know things are hard for me but when half or most or all of the WOD is modified for me I'd rather just not show up.  The whole point to looking at what the upcoming WOD is going to be is to get mentally prepared and then to go in and when half of it is switched up doesn't work well for me.  I'd rather just have a whole new WOD posted that I knew nothing of than to modify half or most of the WOD.

Day 3

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)
1/2 cup grapes (1 block carbs)
Spinach/Mushroom salad (1 block carbs)
6 Almonds (2 blocks fat)
Water

Lunch
Shrimp (3 blocks protein)
Assorted veggies (2 block carb)
1/2 cup grapes (1 block carbs)
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. Hamburger patty (3 blocks protein)
1/2 cup salsa (1 block carbs)
Broccoli, mushrooms and onions (2 block carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water



Protein              Carbs              Fat
    13                    12                    13

So Cold...

Back Squat- 5×3 85% - 120lbs.

Then….

Complete 4 rounds for time of: 16:21

30 air squats
15 hand release push-ups
200m run

 

This was a tough WOD because it was so cold for those runs but it did make me run faster to get them over with.  But I did it. 

 

I just want to keep this motivation going! 

Day 2

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)
Black eyed peas (1 block carb)
1/2 cup grapes (1 block carbs)
Spinach, Mushroom salad (1 block carbs)
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. turkey (3 blocks protein)
1/2 cup Black eye peas (1 block carbs)
Small Spinach and mushroom salad (1 block carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water



Protein              Carbs              Fat
    13                    11                    13

Lost and Found

I feel like I've been through the lost and found department!  After feeling at a loss of what direction I'm going in and what to do and where to turn I finally worked my way through that rainy river of tears. 

I went and ran my 5K with a friend as he ran a 10K.  I ran mine in 56:02.  (He ran his in 1:01).  I had a goal of 48 minutes.  I was a long way from that goal. 

Somewhere on this walk/run I found some of my motivation come back.  I don't know if it had to do with the fact that I was on part of the path that I did my first 5K on or what but I felt an ease I hadn't felt in a while.  I got about a half mile into the run before I felt myself getting tired.  I walked more the first mile and a half than I did the last half.  I think I was letting my mind wander a little too much on the first half.  I found myself reliving that first 5K and remembering how alone I felt and thinking nobody would be back at the finish line when I returned except for the friend who ran with me today.  But as I remembered those feelings I didn't feel them for this run. 

Somewhere along the run it hit me that I'm stronger and healthier than I was this time last year.  I have an "I'm going to figure out how to do it some way somehow" attitude and I found it again today. 

I have to find a way not to let my frustration get in the way though  I know I'm goal obsessed and have to remember even when I don't meet my goals it's okay as long as I continue to work hard towards those goals.  Now, to remember that when I step on that scale and weigh in this weekend. 

I was scared to post my time when I posted about my run due to not meeting the goal I was striving for but then I got that text asking me for it.  I figured I had not been running the right path at the gym since my times at the park were about 2 minutes slower than the gym so I mentioned that in my response with my time.  Come to find out I wasn't as my little running partner told him my path.  So, I get to relearn the path at the gym.  Not glad I was cutting off some of the mile but glad to know I can work from this time and improve from here. 

So, I've gone from feeling lost to feeling like I found a little bit of me that's going to help me get through all these struggles.  I CAN DO THIS!!! 

New Year - Day 1

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)
1/2 cup grapes (1 block carbs)
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)
1/2 cup Black eye peas (1 block carbs)
1/2 cup Salsa (1 block carb)
Small Spinach and mushroom salad
1 1/2 tsp. peanut butter (3 blocks fat)
Water



Protein              Carbs              Fat
    13                    13                    13

Finding the Hope

The start of a new day and new year.   I made 1 very big change last year and that was wanting to lose weight and I learned that I could also get healthy in the process.  It's been a tough battle. 

It all started out great and the weight came off quickly in the beginning almost like I didn't even have to try to eat healthy as long as I worked out.  That lasted all of about 6 months.  Then that thing called a plateau happened and I didn't lose weight and then I gained weight.  The next 3 months were hell.  I wanted to give up and quit.  Each month got harder and tougher to walk into the gym.  I wasn't the best at eating right and would frequently eat things I didn't need to be eating.  In October I started keeping track of my food since September was the beginning of the plateau.  Then came November, and there was weight gain.  I was told it was muscle weight since I didn't lose any body fat.  I bought that excuse for all of about 2 days.  I kept logging my food everyday and looking back to see where I went wrong.  Then came November's weigh in leading into December and still in this plateau hell.  This made 3 months of no improvements.  I was done!  I decided then that if I didn't see any improvement in December I was done with CrossFit.  Each month I had gotten better at eating right and less and less cheat meals and kept up with exercising 5-6 days a week.  I was going nowhere.  I wasn't getting any faster with the movements.  I was beyond exhausted with trying. 

So here comes and goes Dec. and I've only lost a few pounds.  I've made changes such as eliminating milk and only had 3 cheat meals the entire month and even those weren't too terrible.  I keep going into the gym and giving it all I have but still that doesn't seem to be enough.  I try not to stop during the WOD's but sometimes I can't even catch my breath even on the rower.  I think people who don't have weight to lose don't understand how hard it is to keep a fast pace no matter how hard I try.  They just don't understand because they haven't been there. 

While I'm happy with the accomplishments I've made I'm disappointed that I didn't do better this past year.  I feel like I'm never going to get it right or it's ever going to be good enough.  Every time before I walk into the gym I always say a prayer that I can do what is on the board.  Then I walk in and the fear sets in.  What used to be fun isn't anymore.  I used to ask questions but now that's turned to fear of being teased that I should know already how to do everything.  And I probably should but I don't. 

I know something has to change whether it's the workouts, the food or something else for me to continue on this path.  Some days I feel like I have support for getting myself into the gym.  Other days I feel defeated before I ever walk in the door.  I know I want to get better and faster and stronger and right now that's the only thing keeping me walking in the gym doors.  But I feel that drive fading and it scares me. 

I love CrossFit and the community it brings.  But for me personally, I want more results.  I just don't know how to get them.  I know I'm trying!  So for January, I'm sticking strictly to the food plan and  going to step up how many times I'm out there walking/jogging until I can get to a run in addition to working out.  I don't think backing off the exercise is the right decision.  I'm digging deep for all the motivation I can find and keep going for now.  I want this even through all the frustration, hurt and disappointments.  This is for ME and nobody else!!!  Well, maybe my fur babies ;-)

Day 25 - End of year!

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.hamburger patty (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