WOD/MOD

10 Rounds for time:
15 Deadlifts (135/95#)
15 Sit-ups

My time: 26:05

SO I TOTALLY DID THE PRESCRIBED WEIGHT FOR WOMEN OF 95#s!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I am really proud of me. Like really, really really. It was tough. By round 5 I was mentally drained; I couldn't believe that I had 5 more rounds to do.

What did I eat today? Not much.

I had Scrambled eggs with Parmesan cheese, bacon, and basil.
A decaf latte.

That's it.

Then after the workout I felt like I was going to pass out, so I had an orange and 1oz almonds.

Yea, not so smart.

Oh, I had a IPA beer.

I'm going to take a rest day tomorrow.

Shoulder still jacked

I did not do the National site WOD. I had to modify it.

5 Rounds for time:
8 one-arm Ring Pull
20 Box Jumps
10 One-legged Squats

My Time: 15:45

Those one-legged squats are killer. I was sweatin' like crazy. This WOD is not a fast paced, balls to the wall WOD, so I was very surprised to feel the hundred beads of sweat come down my face and neck, all because of the one-legged squats. My thighs and back are soooooo tight from the 100+ squats I did for yesterday's Tabata WOD, so I had no control over my squats. The whole movement was a challenge. I felt it in my core too.

What did I eat today? I know I didn't eat as well as I could have.

Cup of Asparagus soup, vegetarian
Half Miso Salad--- I'm hooked on this shit.

8oz Turkey meatloaf

Med. Grande Latte

Rest Day Tabata

20 seconds work/10 seconds rest for 4 minutes, record your lowest rep out of the 8 intervals:

Squats: 14

Row: 3 Calories

Sit-up: 7

Kettlebell Dead Lift: 12

Row, again: 2 Calories

What did I eat today? 

Spinach wrap

Grande Decaf Latte

Walnuts

Spinach salad with 4 oz chix breast

Apple with Sun Butter

I gained weight on the scale but I feel really skinny in my clothes. I guess it must I'm losing body fat and gaining lean muscle. 

The weekend getaway

I just got back from a 24 hour jaunt to Chumash casino in Santa Ynez. The drive was spectacular. I actually enjoyed my drive there and back.

I woke up this morning anticipating the drive home. But I first decided to work out in the hotel's gym. There was couple in their already on their respective cardio machines, with Fox News Network blaring on the TV.

I made up my own WOD. there was no free weights.

Four Rounds for time:
25 Squats
15 Pushups
Run for 2 minutes at 4.5mph.

My time: 16:54

I was beat up after that and decided to use the day to cheat; so I had Danish pancakes and biscuits and gravy and hash browns. It was delicious.

Then for dinner I went out ramen with Charles. It was amazing.

Friday is Fun day!

4oz Turkey Meatloaf
3oz Cabbage Slaw

1 chicken wing
1 fried Fish filet
6oz. asparagus, mushroom, bell pepper mix

1 turkey lettuce cup

3 cups of Crown Royale

Yesterday was a Rest Day

I woke up yesterday still feeling pretty beat up from the Mon/Tue WOD combo. My calves were screaming and my shoulder still had intermittent pulses of electricity.

The WOD was a series of gymnastic skills: Ring rows, Kipping Pull ups, Knees to Elbows... skin the cat/inverted hang on the rings.  Four of the skills that I didn't list were very shoulder reliant, so I really couldn't do them with my banged up shoulder.

Yesterday was also my 2nd day back on strict Paleo, and somewhat loose Zone.

8oz Chopped Kale and Beet Salad with dried cherries with lemon juice dressing
4oz turkey soup

1/2 red Pear

Salmon stir fry with bell peppers and onions

Water!!!!

 You see, for the past 2 weeks I had been giving myself a lot cheats, eating pita and some brown rice, having more beer than I need to. My weight loss just ceased. I just stayed at 112. So I needed to be reassess what this was all for, why I got involved with Crossfit in the first place, and losing weight was number 2 on my list. The first reason was stress/anxiety.

Tonight we're having a Paleo extravaganza at Deniz' house. I'm making a 3 things: Prosciutto and Brussel Sprouts, Curried Cauliflower, and Almond Milk Flan.

Grubalicious

Morning:
1 sweet potato
1 Flanken short rib (that I marinated since Saturday)

Mid-day:
2 egg scramble with bacon and mushrooms
1 apple with 2 tbs almond butter







Evening:
6oz Asparagus soup
1 whole Miso salad from CPK: napa cabbage, edamame, carrot, shrimp, crab meat, crispy wontons, avocado + an half of avo I added myself, and miso dressing

I ate healthy today.

Healing

So my shoulder pain has subsided, but now I'm dealing with all the soreness from Monday's War Frank WOD.
I'm sure yesterday's running contributed to all my leg muscles feeling really tight today.

Ahhhh the pleasure is in the pain.

Run, Forrest, RUN!

8 Rounds for time of:

Run 200 meters

Rest 90 seconds.

The RX is 400 meters, but I scaled it to my capabilities.

Here are my times:

What did i eat today?

Banana

Pear

Albacore Tuna Salad with Ponzu dressing

1 Spicy Scallop roll

1 sm Paleo Kit

1 Boddington Beer

War Frank

3 Rounds for time of:

25 Muscle Ups

100 Squats

35 GHD Situps

I subbed out the muscle up a ring hold (1-2 seconds) and instead of GHD I did 50 ab-mat sit ups.

My time: 35:12

I really liked this workout. I haven't done air squats in awhile, so doing 300 was awesome. 

I think I kinked my left shoulder. It's sore and shoots with pain when I do basic movements with my arm, like make a right turn while driving. I iced it and stretched it out. Hopefully it won't hold me down for long. 

What did I eat today?

1 apple with 1oz of Sunbutter

2 honey tangerines

10oz latte

1oz. sesame crunch (I love it!)

1 whole fried trout

2oz brown rice

1 banana

And I'll probably have 1 more tangerine and maybe a banana

I should have some eggs for protein, but I'm soooo lazy to cook.