Tuesday

TABATA

run + bike

I went into the box today but didn't do the WOD. I'm still trying to rest my shoulder as much as possible so I did more endurance training for the Tri. I was going to swim but it was raining and cold so I opted out.

Wednesday

Swim 400 yards

I had a plan to either run or bike after the swim but I realized I didn't have a rest day planned this week before my built in days off this weekend. I'm pretty sure though that being a bridesmaid might take more out of me than most of my Crossfit WOD's.

The 30 day challenge is over and I love it! I had 3 brownies and a sandwich yesterday to celebrate and 2 more today. I got back on track with lunch (spinach salad, turkey, apple and almond butter) and dinner (steamed broccoli, a baked potato and a bunless bratwurst).

My water intake is staying pretty high. When I was in the woods I drank on average about 4-5 liters of water a day and my body felt great despite the food I was consuming. I haven't felt right since then and I'm sure that could have something to do with it.

Strength:

OH Squats

1-1-1-1-1

55-65-75-85-90

WOD

21-15-9

DL #135

Air Balls #12

5:11 RX

This felt good, but kinda easy. I was glad it was a quick one to get back into the groove but my head wasn't in it at all. For some reason my mind continued to wonder and I couldn't focus. I was feeling really emotional by the time the WOD started so I tried them to push myself even further and not have a breakdown. It worked.

I was excited to get back to work today but didn't really feel connected. For some reason I didn't really feel that attachment to my kids or the work I'm doing and that hasn't happened ever.

I also got back in the kitchen baking tonight. It's been a while since I've been covered in flour and butter. It felt good.

Welcome Back!

Made Margarita Shrimp for dinner, so yummy! I don't know why I don't cook more often. Something about lack of time and money for good ingredients. Well tonight I think I outdid myself. The only other time I remember being this satisfied by a meal was the first time I made Almond Crusted Salmon, cauliflower "mashed potato's" and steamed asparagus.

I spent the last week backpacking through the Wallawa's in Oregon with a group of 14 year old girls. It was my first time not car camping and I was kinda nervous going into it. I thought I would be scared about being all "alone" in the woods, especially since my tent was a Bivy I borrowed from a guy at work. He offered it to me so I could "live on the edge, and really challenge yourself this week".

This week was so different than what I expected. Not once was I nervous or scared about anything I would encounter. Physically I was more than OK and even got one of the other leaders into doing Crossfit. I kept waiting for God to make a big reveal about my life during the week but He didn't. I was perfectly content the entire week and I think that's what God wanted to show me. My life is good and I am happy. He has brought me so far over the past few months and the only thing I can attribute to it is His grace and the strength He has instilled in me.

I think the hardest part was trying to eat clean. I brought most of my own food but had to cheat on a few nights because I was so hungry, my digestive system did not like my cheating. I also survived mostly on Clif Bars, dehydrated foods, almonds, and dried fruit.

I'm starting to get bogged down with the Tri training and I'm sure most of it was because I had a pretty depressing workout on Saturday when I got back.

Bike 13.1 miles 59:40 (goal was under an hour, yay!)

Run 2 miles 25:41

Absolutely horrible! I got off my bike and began running but my legs were so heavy and my knees hurt so bad, then I had cramps in like 3 different places during the entire run. I had to keep focusing on my breathing very intensely to keep from being in utterly horrible pain. I really hope this isn't an indication of my performance on the day of the Tri b/c I can't handle that pain again. I pushed through it but it was tough, tougher than anything I've had to push through in a long time (physically speaking).

Thursday

"Cindy"

AMRAP 20 minutes

5 pull ups

10 push ups

15 squats

15 rounds

This is my favorite girl to do, my body definitely does not like doing her. She's so tough and kicks my A every time. The last 2 times I tackled her it was when I first started and did 18 rounds of 5 pull ups, 7 push ups and 10 squats and then 27 the second time around. I'm pretty proud of 15 rounds but I'm sore today.

Food has been good but it's going to be tough this next week because I'm venturing into the wilderness for 7 days and it's going to be tough to eat clean. I stocked up on dried fruit, jerky, cliff bars and apples but I can't survive on that for a week so I'll do my best but am going to have to cheat a few time. I'm rather eat grains than starve.

I can't wait to see what God is planning for this trip. I've been waiting a year to do this and it's finally here. My bag is packed and it's heavy! I'm ready to carry that B into the woods of Oregon and see what else God has in store for my leadership and guidance of these teenage girls and what the outcome of the trip will be.

"Athleticsm is not just about physical feats, or aesthetic goals. It's about creating a strong inner self and gaining a sense of satisfaction and empowerment from our bodies' capabilities" -Neghar Fonooni

Wednesday
Strength:
Push Jerk
1-1-1-1
75-85-90-95

WOD
800m run
25 wall balls #12
3 rounds 16:36 RX


Didn't reach my 1 rep max for clean and jerks because we ran out of time but I definitely was able to clean #95 which I haven't been able to do, ever. I know I could have gone higher so we will see. I felt really strong today.

Wod was so tough but good. I really needed to work on my wall ball form and running was again great training for the tri. My shoulder felt great this morning too so I could do everything.

Oh and I also was able to do 2 unassisted pull ups in a row! This is a huge feat! I maybe cold have tried for 3 but I got so excited after 2 that I kinda fell/jumped off the bar.

Today was a good day, I felt very strong, confident and just happy with my effort and ability today.

Tuesday
Swim 800 yards
Carissa- 22:49
Me-23:39

Run TABATA up a hill (guessing 40-50 degree angle)
4 min x2.
Made it about 3-4 blocks

That running sucked! That hill was killer but I'm glad I ran out of incline and got a brief rest to walk back down and do it again. I'll definitely be ok on the running part of the Tri if I just train that hill. Swimming is getting better. I took my time, obviously, and focused in form and breathing. I'm getting more confortable in the water and was able to not stop at the end of each lap.

I'm cutting back on Crossfit to rest my shoulder per my Dr. so I'm only training for the Tri and doing 3 CF work outs a week. The PT, anti-inflamitories and icing is already helping so I'm keeping my fingers crossed.

This was a gret day to workout, it was hot and I had a busy day at work which was capped off by my nreves of having to swim the 800 yards. After finishing the swim and not having a panic attack I felt so much better. I definitely realized how much I love moving physically and also being able to work with others. My friend Lisa swam with us, but completed 6 laps then she ran up the hill with me, while Carissa had a beer instead. It was great working next to Lisa and being able to encourage her and see her fight to finish that beast of a hill.

I guess I realized today that I love to challenge, encourage and support other people, this is how I take care of myself, feel taken care of, and feel like I'm taking care of and serving others. I guess that's why my jobs go hand in hand.

Monday
Strength:
OH squat
5-5-5
35-45-55

WOD
10 ground to overhead #75
200 yard sprint
6:16 RX

This was a hard workout, it didn't look that difficult but once you set that bar down and start sprinting your legs feel so heavy and you end up "sprinting" with 75-80% instead of all out 100% or even 95%. Snatching the bar to get it overhead would have made this go by so much faster but with my bum shoulder I can't do the movement so I had to clean and jerk it. I also stayed low on the OH squat weight because I didn't want to hurt my arm anymore and I wanted to focus more on form than weight. I was suprised by how easy it was to do it with that weight. I definitely felt my strength building after today.

Food:
B-Orange, banana, blueberry smoothie, coffee and creamer
S-hard boiled egg, cheese stick, almonds
L-Odwalla, spinach salad with chicken
D-lettuce wrap burger with 2 patties, and tomato

Sunday

REST

Food

B-3 eggs, 3 strips of bacon

S-almonds, cranberry, orange

D-spinach salad, chicken

Saturday

Team Stoneway took a field trip down to Maple Valley Crossfit for their grand opening and had a great time! Luckily I had a great partner to motivate, challenge and encourage me. It was great to get into another box and see the level of athleticism around the area.

WOD

In teams of 2:

walking lunges with #25/#35 plate overhead (when both partners are on the line start burpees)

20 burpees as a team

walking lunges back to start line

20 burpees

60 pullups (as a team, 1 person working at a time)

80 squats (as a team, 1 person working at a tim)

100 cal row

12:30

So many things to be proud of in the workout and so many things to work on. We came in 2nd place overall the teams, about 16 total, and were only 2 seconds behind the 1st place team, which was my coach. It was great to compete with him and feel like I could actual provide a very tiny bit of competition.

I also realized I hate rowing, never done it in a workout before, only for warm ups, and now I know what I need to work on. My chest was burning and I felt like vomiting for like an hour after. Overall it was a great day.

After I got home I continued my training and went for a 13.4 mile bike ride and swam a little practicing what I learned from my lesson on Friday. I thought I'd be a lot more tired than I was but I emptied my Camelbak and loaded up on protein when I got home. I think that helped.

I went to a friends going away party after that and I was only able to eat fruit. It really made me miss chips and beer.

Friday

REST

Had swim lessons, they really helped my form and breathing. Still not comfortable in the water but I'm making headway. I did max pull ups too, got to 16, 1 more than the last time I tried. I also am still at 1 1/2 unassisted pull ups.

Food

B-Banana bread, hard boiled egg, coffee SF creamer

S-apple, almond butter

L-spinach salad, chicken,coke zero, carrots, broccoli

S-magic cookie bar

Wednesday

"3 bars of death"

1 1/2 body weight DL

1/2 body weight power clean

1/3 body weight push press

13:29

I'm pretty sure I didn't use the right weights since my DL weight was supposed to be #213 and my 1 rep max is #215. I used #135 for the DL (too light) #70 for the cleans(too light) and #60 for the press. I used dumbbells for the press and cleans, it was so much more difficult than the bar. I definitely saw the weakness of my left arm vs my right.

Thursday-REST