Rest Day for Me

Yesterday: 90 min run/walk
Today: taking a rest day

Measurements

am: run 7x400m
pm: Push Jerk 45,55,65,75,85,90,95(pr), 97(pr)
I had Dymphna take my measurements. Unfortunately, neither my chest nor my arms have grown...but my waist has grown 1/2inch and my thighs have each grown an inch. Hmmmm

Spin Class

Today I went to a spinning class with Tammy at the Y. It kicked my butt! It was supposed to be a 45 min class but I'm pretty sure we rode closer to an hour. The instructor would yell things like, "You should be between 120 and 130," and I would be stuck at 90 and 100. Intense! All said & done I rode 22 miles today.

2 WO's Today

AM: 45min tempo run I ended up running 5mi plus a little; short ab workout; 20 min Yoga The run today felt great. Just one of those days where it was good for my soul.

PM:
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
I used 65# and finished in 16:30. I gave it all I had in me and 65# was super heavy. The row is the only thing that kept me afloat.

Front Squat

FSx3: 55,65,75,85,95,100(1),105(1)(pr),110(f)

Rest Day

I took a complete rest day today & it was great. I went to the mall, got my hair cut, & then Kerri and I went out to lunch at The Looking Glass and then saw the movie, "Confessions of a Shopaholic." I picked up the girls from Super Saturday & then went to Caleb's 3rd Birthday Party with friends. It was a restful day & I'm hoping I start to feel rejuvinated again soon!

Running

Run: RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.

Catching Up

YESTERDAY:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Went for a 35 min run with Saedi and then I did 12 rounds of pull-ups b/c I made myself beat Jen :)

TODAY:
BSx21 started at 45 and failed at 130 (I think)...maybe it was 125? Then did CFE:
C2: 20lbs vest 3x( 250m +500m+ 700m) except I used a 10lb vest

Squat Clean

WOD: 55,65,75,80,85,90,95(pr)
CFE: Row 3K doing Tabata Sprints 20:10 (on:off)

35min TT

CFE: ran 35min TT = 4.27miles
30 min Yoga

Sunday

Getting back on the Zone today.
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Time: 20:17

Feeling Crabby

Just been feeling crabby and haven't had much luck going all out on these workouts.

Today:
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
I used 65# and it took me 10:52

Yesterday's WOD:
Fran has Rx'd for female with 65#: 1305 and then 30 min run= 3.25miles

Did CFE this morning on treadmill:Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT
Was able to start at a 7:24 pace and end at a 6:55 pace. My 6min TT was .83miles.
DidCF WOD this afternoon:
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Iused 63# for squat cleans. Time: 16:26
Too tired to calculate nutrition tonight. I know I needed more protein today, though!

Do I Really Have to Post Today?

my yummy lunch from yesterday

This morning I did yesterday's CFE at they Y on the treadmill:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed! I ran at about an 8:20 pace and was thankful the workout was short.
This afternoon I went to CF gym and it was packed! I did the WOD:
Deadlift: 1-1-1-1-1-1-1 and was sucking. I'm embarrased to post, but here it goes:
135,155,165,170,175,180,185(f) My old pr is 205 so I wasn't even close. It just felt heavy, dizzyingly heavy. Oh well. Did DL 3x5 at 135# to get stronger.
AND, since I'm an emotional eater, I went home and ate a Snickerdoodle...or two, three, four...really? C'mon!
Here's my nutrition for today:
Calories: 2058
Fat: 37%, 87g...darn cookies! I was doing so well, too!
Carb: 42%, 225 g
Protein: 21%, 108g

Cindy

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Completed 14 rounds plus 5 pull-ups, 10 push-ups, & 11 squats...so close to completing 15! Last time I did Cindy I completed 12 rounds so I'm happy about the increase. Today is the best kipping has felt to me. Maybe it was the 800mil Motrin I took to numb me :) After WOD Jen and I went on a 25 min run b/c the weather is beautiful.
Day 2 of nutrition but I'll post tonight.
Calories: 1908
Fat: 34%, 74.5 grams
Carbs: 54%, 268 grams
Protein: 13%, 62.7 grams
Not sure if plugging into FitDay is quite accurate...if it is then I'm taking in way too many calories!

New Diet

Since being sick last Wednesday I've been taking it easy with exercising. I guess I've been using this time to recover and catch up on house and kids things. Since I haven't been exercising I've actually lost weight and that, again, confirms my bad eating habits when I work out. When I don't work out I'm not hungry enough to make bad eating choices. However, I feel terribly famished after a hard workout and/or I justify myself with, "since I worked out hard I can eat the sweets." I have been wanting to change my bad eating habits for a while and I spent this last week reading, writing up a monthly meal plan, and trying to stay within my budget for groceries. Today was my first day. I'm combining info I've read from the Zone and the Blood Type Diet. I know I've only completed Day 1, but I'm proud of myself for not caving into sugar (except for 2 bites of Saedi's chocolate pudding) and the convenience of peanut butter sandwiches. I'm hoping if I post my daily nutrition I'll feel more accountable.
Here's roughly my nutrition for the day:
Starting weight: 131#
Calories: 1600
Fat 29%; 52 grams
Carb: 39%; 163 grams
Protein: 32%; 126 grams...hooray! I made it over 100 grams!!!

Back Squat

My left shoulder has been hurting me for a week or so, so I wimped out of the 120 pull-ups and dips. Instead I did Back Squat 21...or more like Back Squat 18. I started at 45 and went up to failing on 130. I also did Yoga for 45 min at the Y. It felt great to stretch. I forgot how much I used to stretch and how much I miss it.

Kelly

WOD: "Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
My friend from church, Keri, has started doing CrossFit so we met up and went in together today. We walked a mile for warm up and then did 3 rounds of Kelly together in 16:42, doing box step-ups instead of jumps and 10lb ball. My knee was killing me today out of nowhere so I'm, again, having 2nd thoughts about the marathon. Hmmm...