I still miss you all, that hasn't changed. I suck at blogging...that still hasn't changed. But just wanted to give a shout out to ya'll! Today was a most excellent day. My good friend Dan Leslie was back in town today (for those of you that don't know Dan moved to FL a few weeks ago) and I programmed a nice tester WOD for us to see our progress (well Jason did tweak the WOD a bit so I can't take full credit). Dan is an amazing athlete and he's my bench mark. With that said we killed the WOD and he did beat me, but I was pleased with my performance. I made some errors in judgement which hurt my time, but in the end I'm glad we did this because I desperately needed the practice and practice is where you need to make your mistakes and learn from them. And boy did I learn alot today. I've gotten much better, feel better, faster and stronger. The programming is sick. I know I say it all the time but I truly mean it and completely believe in it. I've been through some serious shit in my life, ups and downs, bad decisions that really hurt my bottom line...you name it, I've screwed it up. But I feel now, what's happening right now at this moment was meant to be. I'm not the best athlete, I don't have elite talent...but I will make the sacrifice and work harder then anyone else to get where I need to be. I made some promises, not only to myself but to others, and I fully intend to keep those promises!!! Here was today's WOD:
30 Front squats @ 225#
150 DUs
1000 meter row
For time: 9:55
+
800 meter cool down run ez pace
I had a convo. with Jason earlier last week and we decided I needed more carbs training at this capacity. So now I get to have 250 complex carbs per day for the next 2 weeks. My diet has faltered lately but I'm back on track today. I was really eating like crap on Sundays and having a cheat meal every day for like a week. I clearly see the difference so I won't be doing that no more.
I want to quickly touch base on a common theme I've been seeing lately. Self doubt, letting other people's thoughts/views/comments effect you. There can be none of that! Here's something to ponder...what we do is not for everyone. You have to have a certain mentality, a certain thirst to work hard, a constant feeling to thrive and become the best that YOU can be. People that talk negatively about CrossFit or speak ignorance are just that...IGNORANT. Until they step foot in a box and leave their guts on the floor...they'll never understand it or get it. Don't let them bring you down...WE'RE TO STRONG FOR THAT! Believe in yourselves and you will achieve!
Monday, July 30, 2012
Amanda M...Day 188
Sleep: Went to bed way too later. Really felt sluggish all day
Food: Ate well but didn't prepare lunch so I had a protein shake.
B: Greek yogurt
S: Hard boiled eggs
L: protein shake and apple with almond butter
S: red peppers
D: mexican meatloaf over spinach with bleu cheese crumbles and light sour cream
WOD: back leg elevated lunges...YIKES! those sucked. My legs were shaking so bad afterwards. Started to bother my foot so on the last set I only did 5 each leg instead of 8
Rows and sled pulls
Going running in the morning! I am saying it now so I can hold myself to actually doing it lol
Food: Ate well but didn't prepare lunch so I had a protein shake.
B: Greek yogurt
S: Hard boiled eggs
L: protein shake and apple with almond butter
S: red peppers
D: mexican meatloaf over spinach with bleu cheese crumbles and light sour cream
WOD: back leg elevated lunges...YIKES! those sucked. My legs were shaking so bad afterwards. Started to bother my foot so on the last set I only did 5 each leg instead of 8
Rows and sled pulls
Going running in the morning! I am saying it now so I can hold myself to actually doing it lol
Amanda M...Day 185, 186 & 187
Hi All,
Friday: Ate well, worked out as hard as I could considering how gross it was outside and how horrible the workout was. 3 rds of 400m and 20 clean & jerks....this was AWFUL! I have never felt that slow and sluggish. Hands had blisters all over them afterwards too
Sat: Had leftover chinese--steamed chicken and broc w/ brown rice. Dinner was grilled chicken, potato salad and some cupcakes for my boyfriend's birthday celebration. I meant to workout on Sat but I was feeling pretty beat up from the week and had a bunch of running around to to do.
Sun: Bacon, eggs and pancakes for brunch. Dinner was a quiznos sub and leftover cupcakes.
Weekend wasn't nearly as bad as it has been lately but still not as good as it could be. I need to workout at least one of the days and try to stay away from eating out so much. No more big plans coming up, so hopefully that will be easier done than said :-) Can't wait for summer to be over already! lol
Friday: Ate well, worked out as hard as I could considering how gross it was outside and how horrible the workout was. 3 rds of 400m and 20 clean & jerks....this was AWFUL! I have never felt that slow and sluggish. Hands had blisters all over them afterwards too
Sat: Had leftover chinese--steamed chicken and broc w/ brown rice. Dinner was grilled chicken, potato salad and some cupcakes for my boyfriend's birthday celebration. I meant to workout on Sat but I was feeling pretty beat up from the week and had a bunch of running around to to do.
Sun: Bacon, eggs and pancakes for brunch. Dinner was a quiznos sub and leftover cupcakes.
Weekend wasn't nearly as bad as it has been lately but still not as good as it could be. I need to workout at least one of the days and try to stay away from eating out so much. No more big plans coming up, so hopefully that will be easier done than said :-) Can't wait for summer to be over already! lol
Sunday, July 29, 2012
Maria 7/29 OFF TO BERMUDA!!!
Quick Post- I have my WODS and I am all packed up, PLEASE send me positive thoughts for success!
Friday, July 27, 2012
Maria Week 27 Day 4
B: 3 Omega 3 eggs, spinach, 1 TBSP EVOO
L: 2 chicken thighs (skinless), cucumber and tomato (from Mom's garden yumm-o), homemade veggie soup, 1 TBSP EVOO
D: 3 oz salmon, 1 oz steak, okra, 1 tsp ghee, 2 tsp EVOO, 2 TBSP Tahini (pureed sesame seeds)
WOD
A. Hang Squat clean, 5.5.5.5, rest 2 minutes: 75.80.85.95- I can tell I am getting stronger, in the past 95# squat clean for 5 would have been SUPER tough, today, I felt that I could have done 105
B.1 Incline CG bench press w/ fat bar, 3 x 10-12, 31X1, rest 1 minute: 50#/10.50/12.50/12- tough!
B.2 feet elevated ring rows @ 20#, 3 x 60 sec. amrap, rest 1 minute:OMG these were hard 8.9.9
+
2 minute amrap kb swing @ 35#: 61 reps
2 minute amrap double unders: 104 DU- could have done better but my shoulders were shot!
2 minute amrap airdyne for calories -- hit this hard: 33 cals
This 6 minutes of work KICKED MY ASS!
Having a hard time sleeping this week, I think it's hormonal- One week a month I have terrible insomnia and it effects EVERYTHING else in my life. Stressed about packing and making sure I don't forget anything- especially for the kids. It's a good stress though, I am not complaining! Hope everyone is doing well! I will be at CFM on Saturday and then leaving on Sunday. Hope to see some of you before I leave!
L: 2 chicken thighs (skinless), cucumber and tomato (from Mom's garden yumm-o), homemade veggie soup, 1 TBSP EVOO
D: 3 oz salmon, 1 oz steak, okra, 1 tsp ghee, 2 tsp EVOO, 2 TBSP Tahini (pureed sesame seeds)
WOD
A. Hang Squat clean, 5.5.5.5, rest 2 minutes: 75.80.85.95- I can tell I am getting stronger, in the past 95# squat clean for 5 would have been SUPER tough, today, I felt that I could have done 105
B.1 Incline CG bench press w/ fat bar, 3 x 10-12, 31X1, rest 1 minute: 50#/10.50/12.50/12- tough!
B.2 feet elevated ring rows @ 20#, 3 x 60 sec. amrap, rest 1 minute:OMG these were hard 8.9.9
+
2 minute amrap kb swing @ 35#: 61 reps
2 minute amrap double unders: 104 DU- could have done better but my shoulders were shot!
2 minute amrap airdyne for calories -- hit this hard: 33 cals
This 6 minutes of work KICKED MY ASS!
Having a hard time sleeping this week, I think it's hormonal- One week a month I have terrible insomnia and it effects EVERYTHING else in my life. Stressed about packing and making sure I don't forget anything- especially for the kids. It's a good stress though, I am not complaining! Hope everyone is doing well! I will be at CFM on Saturday and then leaving on Sunday. Hope to see some of you before I leave!
James P......maybe this can help you kick the diet soda
For some god awful reason diet soda has always been a thorn in my side. Little by little it has finally starting to make its way out of my system thanks to great tasting alternatives such as coconut water and good ole fashioned water with a lemon! After reading the following post day after day I am working hard to eliminate it completely! You should do the same!
After taking this nutrition class, your friend
notices that you no longer drink diet coke or use an artificial sweetener in
your coffee. When she asks why, you list
the 3 ingredients found in aspartame, describe some negative effects it
produces in the body.
Aspartame is made up of 3 components 1) aspartic
acid 2) phenylalanine 3) methanol.
Excess aspartic acid in free form can accumulate in the brain by-passing
the BBB causing overstimulation of neurons killing them. Excess phenylalanine competes with tryptophan
for absorption in the brain leading to lower serotonin levels which can
contribute to depression and anxiety. Methanol breaks down to formic acid and
formaldehyde which is a cumulative poison, the EPA recommends no more than 7.8
mg/day of methanol and one cup of diet beverage contains 14 mg. Another by-product of aspartame is
diketopiperazine which may promote brain tumors.
If all the above reasons are not enough to avoid
aspartame and its toxic components, how about the fact that diet sodas made
from aspartame does not aid in the weight loss effort? Aspartame is 200-400 times sweeter than
sucrose which tricks the brain into thinking that an abnormally high amount of
glucose has entered the blood stream.
The pancreas reacts to what it thinks is appropriate by secreting
insulin in response. When the
anticipated glucose is not delivered to the brain, hypoglycemia can
result. This causes the brain to panic
and send out food craving messages. The
person finds himself/herself eating more foods typically high fat/high sugar
sabotaging weight loss.
Amanda M...Day 184
Slept great, as usual. I was supposed to go running in the morning with Chris but once that 5:20 alarm went off he turned to me and popped a question I was desperately waiting to hear...."do you just wanna not go running?" Of course my answer was yes haha and we passed back out.
Food was good. Still need to tweak it a bit as I get really friggen hungry between breakfast and my snack time. I have only been eating yogurt with blueberries in the AM, may need to add a little something else.
WOD:
-Squat cleans 5.3.1.7 75/95/125 (failed first attempt) 125/75
-Rope slams
-Max box jumps--back to being terrified of these since I havent done them in a month. But happily got onto the blue box with no problem. Did 6-7 of them
-Parallell bar hold/FLR 5 min...I lasted 15 sec on the bar and 15 seconds with FLR before completely breaking down and storming out of the gym to walk away the tears. I was getting so good at these before my injury. I could barely hold myself up without shaking like crazy. WTF!!
Definitely was another discouraging workout but I'm not going to let it hold me back. I can only keep moving forward, I just hope there are no more bumps in the road for a while. I can't handle anymore setbacks
Food was good. Still need to tweak it a bit as I get really friggen hungry between breakfast and my snack time. I have only been eating yogurt with blueberries in the AM, may need to add a little something else.
WOD:
-Squat cleans 5.3.1.7 75/95/125 (failed first attempt) 125/75
-Rope slams
-Max box jumps--back to being terrified of these since I havent done them in a month. But happily got onto the blue box with no problem. Did 6-7 of them
-Parallell bar hold/FLR 5 min...I lasted 15 sec on the bar and 15 seconds with FLR before completely breaking down and storming out of the gym to walk away the tears. I was getting so good at these before my injury. I could barely hold myself up without shaking like crazy. WTF!!
Definitely was another discouraging workout but I'm not going to let it hold me back. I can only keep moving forward, I just hope there are no more bumps in the road for a while. I can't handle anymore setbacks
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