1/19/13

Good eating day!  I had a bit of rice that I believe helped me with my workout later in the day.  I did indulge last night with an ice cream sandwich and I don't feel guilty :) other than that I ate well yesterday.  I did get to the gym which was super exciting.  We also set up an area in the garage to be our workout space which is great as well considering my time constraints!  I am starting the asylum tomorrow in addition to trying to squeeze in some cf workouts!  I am sore as shit today and I love it.  Between deadlifting Friday and the workout today I'm jacked up.

Workout:

EOM 4 hspu (kipping)
EOM 6 KBS (24k)
20 min
 +
21-15-9
DU (Stamina rope)
pull ups
butterfly sit ups

(Warmed up with jump rope skill for a good 5 min working on crossovers with a heavier speed rope)

Field Week!

Whoa, what a week...training and eating went to shit this week.  I was able to get a 3 mile run in Tuesday, but after that we had to pack our bags and hit the road practicing convoy ops it was brutal...eating was good until the convoy on Wednesday.  I had to stay the night Tues, and Wed...so those two nights I probably got a total of 8 hrs of sleep.  Wednesday I had to eat MREs...not paleo and not delicious, but they sustain life so I ate.  All week we were in 'battle rattle' helmets, body armor, loaded weapons...dealing with IEDs and other attacks.  Stayed up all night to pull security.

So eating not optimal, but back on the wagon today.

Friday I got in a workout

CG Bench 6,3,1,6,3,1 100#, 115#, 125#, 100#, 115#, 125#

21-15-9
Single unders
155# Deadlift
Ring Push ups

7:19

Good workout super sore today!

On a side note I read a great blog today that I want to share if there are any readers out there this is super thinking point...

http://www.xplorecrossfit.com/2013/01/tell-me-more-that-i-can-ignore/#

We are given so much advice and good information...Do something...if something isn't working is it because you don't have adequate information or because you have the info and are half assing it?  We all have an understanding of what it will take to get us where we want to be it comes down to information overload and putting that information into action.  I know I have a huge problem with bogging myself down with information and then staying stagnate.  I have wanted a six pack for as long as I can remember and here I am...I know what it is going to take and I keep half heartedly committing. I am excited to see what I can do when I quit overloading myself and start doing what I know will work 100% commitment.

Weekend

Food intake went well overall this weekend.  We made these awesome little ham egg cup things that were great for breakfast!  We actually stuck to our eating plan this week and ate all of our food instead of eating out I was so proud.  Saturday we went to a movie zero dark thirty, pretty intense...good movie.  We had popcorn and I had some 7-up because my stomach was upset.  Obviously in the future soda water would have been a better option.  No working out this weekend.  Just recovering from last week.  Did a lot of studying at coffee shops this weekend felt good about that.  This weeks should present a lot of challenges, as I have to stay over night at the base Monday through Thursday.  I've made a roast with elk and am bringing some other things along to help ease and food issues....fingers crossed.

1/11/13

Finally Friday!!  A day without body armor!  Started my morning off with Insanity followed by a day of good eating and a date where I was choosing to eat something non paleo.

Shake
Insanity
1 hard boiled egg, banana, coffee, torrent
Vietnamese salad (pork, shrimp, lettuce, basil, carrots, jicama, cucumbers)
carrots w/ hummus
Taco meat, blue and blackberries
Date night dinner Lamb and Pistachio Ragu (contained gnocchi) salad w/ vinaigrette, tequila and soda water with lime---side note totally not worth it

Aside from my I'm not sure what to call it...not a cheat meal...I detest that word... all of my meals are conscious decisions.  It has been 10 days of good clean eating.

Happy Weekend!

1/8-1/10

Haven't been able to update the blog daily like intended....so a quick wrap up of the last three days eating wise...totally paleo with the exception of finishing up the hummus that is currently at the house and working well for snacks.  Most mornings I've been having a shake on my way to work almond milk and protein powder, working out and then having my eggs.  Post workout the last two days I've tried this drink that my co-workers have called Torrent (sp)?  I'm not drinking the recommended dose, but not noticing anything significant recovery wise.  Not sure if that is in part because I am following workouts up with full days on the range carrying a minimum of 35# (body armor) and running around with my weapons?  

Its been an exhausting week and I am definitely looking forward to the weekend.  I am starting to feel like I have shin splints...I've never had them before so this is only a guess and it sucks.  I am also pretty bummed that I haven't made it to any cf classes yet but I'm hoping next week on Friday, but that is the only day unfortunately that I would be able to attend class.

Workouts

1/8 A.M. Run 1 lap

               10 push ups

               Run 1 lap

               10 sit ups

              continues in this format sit ups and push ups increasing to 15, 20, and 25 reps

    

P. M. close grip bench press 3 RM (no spotter so I didn't go big) 100#

         5 TnG Snatch 65#

        25 DU

        5 CTB

        5 hand release clapping push ups

        5 TnG Clean and Jerk 65#

       (2:30)

        x3

1/9  100 SU (w/ .75# rope)

        25 Burpees

        10 SDHP (20K)

        10 KBS (20k)

        50 Alt. high knees (w/ 2.9oz rope)

        20 Burpees

        10 SDHP (20K)

        10 KBS (20k)

       100 SU (w/ .75# rope)

        15 Burpees

        10 SDHP (20K)

        10 KBS (20k)

        50 Alt. high knees (w/ 2.9oz rope)

        10 Burpees

        10 SDHP (20K)

        10 KBS (20k)

       100 SU (w/ .75# rope)

*Range day...running, push ups, and squats in body armor

1/10  This morning I did insanity (the cardio one) at my unit with my boss.  Another range day of running with weapons in body armor...body feeling super fatigued.

Today's eating was good as well

Breakfast:  Shake (alm milk and protein)

Workout

Post workout:  Torrent shake

Breakfast 2:  2 eggs in coconut oil, 2 clementines, 1 small low sodium v-8, 6 oz coffee

Lunch:  chicken and broccoli, raspberries and blueberries, 3 oz coffee

Snack:  celery and hummus, handful nuts and dried fruit

Lunch 2:  elk stir fry with peppers and onions

Dinner:  chicken and salad with tomatoes and a few olives.

So happy tomorrow is Friday!

1/7/13

Eating was good today with the exception of eating some beans and lentils I was clean. 

Breakfast:  2 eggs in coconut oil, 2 clementines, low sodium v-8, and 4oz of coffee

Mid Morning:  Raw bell pepper with taco meat (turkey burger and spices) + black beans, strawberries, raspberries, blueberries w/ 1 T almond butter (raw and unsalted)

Lunch:  Lentil soup with Elk meat

Afternoon:  1 large celery stalk w/ almond butter and blueberries

Squadron PT:  1 lap (around compound)
                       10 pushups
                       1 lap
                       10 situps
                       This repeated the numbers changing to 15 and then 20 for the situps and pushups

Dinner:  Mixed greens salad with taco meat (no black beans), tomatoes, avocado, and vinaigrette

Late snack:  Apple and alm butter

Happy with my eating, no super stoked about missing class at the cf gym, beat myself up for a while last night about it...it is going to be a battle convincing myself when I am tired to go up the cf gym for class and then go home instead of just going home...need to work on that part.

Still struggling with the feeling fat belly hanging over pants part but I am working on that piece.  More working out less thinking.

Renewed?

Taranis is over by almost 2 months and I haven't been able to commit to a decent eating plan nor have I been committed to a workout plan either....I'm in a self loathing phase currently.  However, a goal for the year is to improve my body image and part of achieving that goal is to push my body to the potential I believe is there.

I had a good chat with my coach the other night and it didn't revolve around working out or eating.  I read his blog and watch all of his videos and it never gets old.  I love watching the videos, his movements seem so effortless.  I want to look like I'm not dying while working out or that my for is actually pretty and correct.  #Motivation

I look around and I see ladies doing crossfit and it is constantly a blow to my ego, they look great and my belly hangs over my pants?!  WTF.  I remember when I started crossfit and changes were constantly being made I was loosing that winter weight I'd been carrying for years...I was committed and I was following paleo...then I had a cupcake...it was a slippery slope.  So here I am fatter than when I started crossfit!  WHat?  Yeah, I should join FA (Foodies Anonymous) At moments I feel like its a loosing battle and others I am so optimistic.  So for the past week I've cleaned up the diet and was doing some detox work and tomorrow I will be going paleo again.

I am about 2 months out from deployment and I am just trying to do the best I can before I step.  I joined a cf gym up by the base and I intend to follow their programming 3 days a week, which frustrates me because I want more however, I have class 2 nights a week down south so I will more than likely do endurance type work on those days.  I bought a set of ropes from crossrope that are awesome and I am definitely trying to add those workouts into my regime.

I was way more accountable when I had a coach and was blogging my workouts with intent.  So here I am, being accountable to anyone that reads this blog...I am also going to relay my paleo compliance as well.

I want a six pack and a nice ass...

CF goals for 2013
Deadlift 300# ---> Currently 265#
1st Muscle up ---> Currently Jumping?
Clean 165# ------> Currently 155# (sketchy)
CF Total =600 --> Currently 535
Link 10 butterfly pull-ups --> Currently 2
Snatch 120# -----> Currently 105#
75 UnB DU -----> Currently 40