Me No Feel Good :(

Woke up feeling like I'm getting sick, darn kids always spreading germs! But I'm trying to ignore it.

WOD:

20 power snatch @ 50lbs
20 sit ups
20 power snatch @ 50lbs
20 sit ups
20 power snatch @ 50lbs
20 sit ups
20 power snatch @ 50lbs
20 sit ups
20 power snatch @ 50lbs
20 sit ups
20 power snatch @ 50lbs
20 sit ups

yes people that's 120 reps...good grief.....

The WOD was actually described by coach as 1000 lbs from ground to overhead in whatever fashion you choose, 6 rounds...so I figured these needed practice and it was the quickest way to do it....

Strength Work:

5x5 DL 160-170-185-195-205

5x5 Clean Pull 135-140-145-150-160


Double under practice.....max consecutive unbroken was 25.....not that great but after all that effing lifting was wooped!!!!


Food was all paleo except some nutella! It tasted like Heaven and I didn't feel bad about it. :)
I'm going to be good until the party on Sunday afternoon...then no promises.

oh yah and apple pie larabar's are good.


Things I dislike: These permanent bruises on my legs, people that pretend they have big balls but actually have none, Obama, my wisdom teeth that need to come out, child birth, hangovers, oysters, broken promises, cheap wine, girls that wear their toenails too long, the fact that I constantly clean and its always messy (thanks to the three kids I live with), selfish people.

Strength work kicked my hiney today...

5x5 Split Jerk 85-95-100-110-120

5x5 front sq 120-130-135-140-150

then double under practice...

Coach we will talk about this....LOL

Nutrition:

1- larbar/shake(blueberries, blackberries, cucumber, spinach, 100% apple juice)
2- 6 oz chicken/2c cauliflower/1 oz coconut
3-4 oz steak/melon
4- 4 oz steak/ apple/ AB/ 2 sq 85%

OHSQ

Coach is back to the 5x5 strength work...so I need to get my mind right.

Overhead squat felt light today at 100lbs. I could have gone heavier...


OHSQ: 65-70-85-95-100

Push press: 65-75-80-90-100


WOD was: AMRAP in 3 min, rest one min. 5 sets

3 Power Cleans @ 105
6 push ups
9 knees to elbows

I got in 2 rounds in each set for a total of 10 rounds
First few rounds were OK...but I knew I had to pace myself...so I set my goal to complete 2 rounds each set.

CFE was : 2x400m rest in between


Nutrition:

1: 3 eggs w onion and basil/1/2 banana/ 1 tbs AB
2: 4oz chicken/ I raw carrot stick/9 almonds
3: 3 oz deli turkey/2 oz cauliflower
4: 7 oz chicken/ 2c cauliflower/ 1 oz coconut & 1 tbs AB, 2 sq 85%

Today was fun! Church then out on the boat with friends....

I think I'm going to take up playing a little rugby here and there when I have time. A friend of mine has been trying to recruit me for some time now, and it sounds like it would be right up my alley ;)

I'm gonna get up and do my met con that I missed today in the am. Then Heather is coming over again to get a little more crossfit action....5 people total that we are working with that are willing to keep coming back for torture!

Then in the afternoon I will do the usual 3 part workout that my crazy ass coach has already posted.

Food was all paleo except a few protein bars I added in bc there was no good food being offered on the boat...just pb&j and beer. I refrained from drinking...I think I did enough of that on Friday.

goodnight its movie time with the man of my dreams :)

Holy Hang Over

Yesterday was all paleo until our little house party. Then woa I was shoved off the wagon.....started with wine, then champagne, then margaritas...and finished up with beer......not to mention the ribs, pudding pie, baked beans, and coleslaw. Food was mouthgasmic...LOL

Today I woke up functioning but dizzy.

We went shopping for cloths for the kids and then went to our bday party.

Then I hit the gym late.

Strength work:

1x20 bench @ 85lbs......started about a month ago at 75lbs and Im up 10 pounds!
1x20 back squat @ 145lbs...started a week or so ago at 140 and added 5lbs today, felt good!


WOD: 5 burpees and as many trusters on the min every min until you complete 100 thrusters

Then a 5x 880m run...rest equal time

Food was all paleo....thank God after last night.

What can I say? Life is good.

Happy birthday to my baby brother!

Today was LOOOOONG.

Fran sucked.... 7min
I felt tiered.
Chasing two little kids at the pool is tiring.


Then I practiced power cleans

Then I ran 2 miles....
I'm considering competing in some of the local 3 & 5K'S

food was all paleo...but i still didn't eat enough...10 blocks of each roughly....

Really trying to cut the food bc I HAVE to lean out for this shoot. But damn I'm tiered.

Tomorrow is some much needed party time at the Torocco's ;)

Nite

Today was fun! All the kids played great together and it was great to see my girls.

Didn't get to do Fran today bc I had too much to do, but I did get a 7 mile bike in tonight after I got the kids to bed.

I will be making up Fran and my strength work tomorrow :)

Kinda blank. I am worn out! Today was busy, but what's new.....

Teagan is still really congested so Tim met Kel at the gym early, then when he got home I went grocery shopping. I rushed home to prepare dinner early because I knew I would be gone. I made some paleo cookies too that were gooooood! ( eggs, ground flax seed, ground coconut, cocoa powder, ground almonds, 85% chunks, & honey) Then I left to get my toes done and meet Vanesa at the gym.....worked with her and then did my WOD, strength work, & CFE......then home to clean the house for my luncheon tomorrow. Excited to see my girlies and make the new goodies I bought.

Strength work:

1x20 push jerk @ 85lbs
1x20 front squat @ 120lbs


WOD: 5 rounds for time

5 rep back squat @ 180lbs
10 burpees

My time- 5:02

Then...

5 sets of 50 double unders

Then the CFE.....

10 rounds 1min run 1 min walk
made it about 2 miles.....



Nutrition:

1-protein shake/AB/grapes
2-protein shake/almonds/dates
3-beef meatloaf & turkey/almonds/sm apple/paleo cookies
4-chicken meatloaf/paleo cookies/sm apple


Argh! Ive been so busy during the day that I'm not eating enough and I can feel it! Today I went up and down feeling sluggish during my CF stuff. I get my first B12 shot today and I plan on getting one once a week for a while to see how I feel....


We are going to look at a location for the box tomorrow! HOODIE HOO! It sounds perfect so we will see.....we also have a rather long list of ppl interested in coming when were open!

I'm out.

Poor Baby Girl :(

Woke up with a sick little girl today:( She ran a fever all day but it never spiked......So workout was done at home.

WOD:

Burgener Warm Up x5

8 rounds 20 seconds on 10 seconds off MAX REP:

Squats: 24-27-28-28-30-30-32-30 = 229

Push ups: 16-16-16-16-13-14-15-13= 119

Sit ups: 10-11-11-11-11-11-11-10= 86

Burpees: 8-8-8-8-8-8-8-8= 64

Tim and I are working with the same three people from last week tomorrow! I am so proud of them for making it through the first few workouts and still coming back!

We also printed out our Level I Cert manuals! SO EXCITED! I will also be excited when its over bc I can shop again...LOL

I am going to go back to writing and blogging my food again. I have a very important photo shoot coming up and some marketing modeling for a computer company....I have to lean out a bit before then ;)

1- 2 eggs w EVOO/AB/melon

2- 3 eggs/onion/Strawberries/blueberries/2 sq 85%

3- Aminorip/almonds/strawberries

4-60z paleo meatloaf/cooked apples w cinn in coconut oil

5- 2oz meatloaf/AB/Strawberries

All Over The Palce

Today was another fun day....

Gym this morning, where we met Vanesa and Jason for a quick WOD. They did awesome! Then Tim and I were off for the disco...

10-9-8-7-6-5-4-3-2-1

Power cleans @ 75lbs
Jumping muscle ups

WOD went well...time was blown due to a change in location in the middle of it....so annoying.

Not sure what weight Tim used, I think 135+??

Then home for lunch and naps....
After that we went to Kinko's to print and have our Crossfit Level 1 manual bound like a booklet! SO FREAKIN EXCITED FOR ATL!

Can A Sista Get A Break Up In Here?!

What?! That's how I feel today.

First I had to take the kids to my dads, then I went to my doctors appointment. That which made me sick so I ended up staying and being monitored for twice as long as I planned. Then I made it to my dads without getting sick in the car, only to be welcomed by two kids that needed my attention. Finally got to lay down after getting sick again there. Then I changed my 2pm WOD with Kel to 230. So we headed off to the hocienda to take the dogs out and change. Then off to the gym.....

WOD was... AMRAP in 15 min of:

400m run
15 Dumbbell Thrusters


Kel and I both completed 4 rounds and an additional 400m run.

He used 2 25lbs, and I used 2 20lbs.

Nice lil workout.

Then I was back home to shower, change, walk dogs, feed kids, change kids, clean up and head out to my first Tastefully Simple party at Vanesa's. I must say the food was delish and I managed to make it out of there without spending too much $!

Then home for the night. BUT my night doesn't end there.......bathe two kids, potty time, dress them, brush teeth, read stories, night night kisses, walk barking dogs, feed dogs, do dishes, pick up house, fold laundry......etc you get the point.

I did the working 70 hour weeks thing with a kid.....I hated it bc I didn't get to enjoy spending time as a wife/mommy but this stay home thing is way harder! I don't care what anyone says, IVE DONE BOTH! and I will always say that dropping my kid off everyday was easier...lol
I absolutely love being a stay home mom and I wouldn't trade it for the world.

Tomorrow Tim and I are meeting Jason and Vanesa at the gym, for more Xfit training.....This is like a disease people. Don't come too close, you may catch it. ;)

Rest Day

OK so today is rest.



Went to the gym this am and Tim and I met Kel (a fellow fire fighter).

We took him through the xfit warm-up and then his first WOD. He did freakin awesome!



Kel Day 1:



5 rounds for time



5 DL @ 100lbs

400m run

20 KBS @35lbs

20 push-ups

10 burpees



He did it in 33 min!

Happy Birthday Kel! You kicked butt today!

Tonight my neighbor, Vanessa is coming over!

Im going to take her through the warm-up and a small WOD!

Sending props out to Kristina and Lydia! Great job girls, and Sue your a great encourager!

Today I was back to myself and killed the WOD. I like to feel like I beat the WOD and the WOD didn’t beat me…

20 KBS @ 35/45
20 Box Jumps 20”
20 Back squats @ 115/185
20 KBS
20 BJ
18 BSq
20 KBS
20 BJ
16 BSq
20 KBS
20 BJ
14 BSq

My time was 11:02
Tim’s was 16:05

Then…..

1x20 Hang Pull @ 95lbs/135

1x20 Dead lift @ 160lbs/225

ENOUGH ALREADY WITH THE DEAD LIFTS COACH! SHEESH!

Im not even sure if im doing this right. I taped this after my 1x20....95lbs wasnt heavy but I was trying to focus on opening my hips and shrugging....the bar drifted away frommy body on the last pull. I will practice...and damn....do they make leg pads? I might use some football pants with pads next time. KIDDING!

Catch up. Again!

My days and nights have been running together….SO BUSY. So this is makeup from yesterday. Coach created a hero WOD called “Hughes”…….yah it didn’t make a hero out of me. It sucked ass big time.

WOD: 5 Rounds for time

15 GHD sit-ups (30 regular sit-ups)
500m row (50 SDHP @ 55lbs.)
30 Push press @ 45lbs.
30 Dead lift @95lbs.

Lets just say I was @ 30 min on round 4…..yesterday wasn’t my day.

Well I’ve discovered that my LEAST favorite lift is the SDHP. I would rather row any day then do them. If this box equipment doesn’t come in soon I may just buy my own concept II.

Then…..

Strength Work:

1x20 Overhead Squat @55lbs

1x20 Push press @ 75lbs

Food has been good. Mother nature is still torturing me with hormonal cravings….if anyone runs into her, will you b*tch slap her for me?

Back in the swing today. This past weekend was crazy, I had to deal with some family issues so Sat and Sun I took off. I picked back up today with the WOD I missed from Friday.

Strength Work:

5x5 Dead lift (155-170-185-205-225)

PR’D MY 5RM!

Then I decided to do a 1rm for the hell of it. My last 1rm was 230, and I knew I could do more…so I loaded it up with 265lbs. I’m not gonna lie, it was heavy.

WOD was:

15 rounds for time of:

5 pull-ups
10 pushups
15 air squats

Time was 13:51

My pull-ups are getting better and so are my pushups! Pushups are ugly but rx’d!

I started a new protein supplement today called aminorip. Its pre digested protein with amino acid. Ill let ya know if it works.








HAPPY 25TH BDAY TO MARIA!

Arnie is going to make me sore. Well, my shoulders anyway….

Strength Work:

5x5 front squat 90-100-110-120-130

5x5 shoulder press 55-60-65-70-75

5x5 power clean 60-70-80-90-100

Then…….Arnie
We had to modify it slightly because as usual we were strapped for time.

15 Turkish getups left
30 dumbbell swings
15 dumbbell overhead squats left
30 dumbbell swings
15 dumbbell overhead squats right
30 dumbbell swings
15 Turkish getups right

Time: 15:34

This was a killer on the arms…needs practice.

"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."

I love this quote.....I think it needs to be plastered on the wall at the new FTF!

Today was rest. Thank God it was because we had so much crap to deal with all day. It's almost 11 and im finally done cleaning up...sheesh!

HAPPY BIRTHDAY COACH!

Things are going great, I feel myself getting stronger by the day! My coach is the Shiznit.

WOD: 4 rounds for time

400m run, then max rep burpees

R1-40
R2-30
R3-20
R4-20

Time was 14: 57

Then Strength work:

1x20 Back Squat @ 135lbs…….felt fab. banged it out no prob

Bench 5x5 (90-95-100-105-110)

Then…..Max rep pull-ups without stopping…..I did 13! This is awesome considering a month ago I was using a band…..not any more!

Push Pres 5x5 (70-80-85-90-100)……also felt great, could have gone heavier.


Coach some days I look at your workouts and think….seriously? Sometimes they are so all over the place. Whatever your doing, ITS WORKING!!!!!

OH YAH PS- HAPPY BIRTHDAY KEVIN!!!!!!

short-N-sweet

Woke up today feeling sick. YUCK!

Still eating Paleo/Zone.

Today was 5k for time…my time was 22:30

Balls to the wall, felt my lunch in my throat towards the end.

LOVES IT!

Burpee's For Boobies

Today was Burpees for Boobies. It was not easy!
I wanted to dedicate today to my grandmother, Francis Ward Garner. What an impact you made on my life and every one around you! So sad that you had to die so young, I will see you in heaven some day!

I completed my ¼ mile of burpee broad jumps in 24 min. It took me 164 of them.


I’m watching the movie Monster In Law while I do dishes and fold laundry. Boy I can relate to this movie! BAAAAHAHA!

So, I’ve been dying for a cheat day. I cant bring myself to take an entire day of eating bad, so I thought I would just have a few things this evening.

Nutrition:

B- protein shake (banana, water, protein powder, AB)
S- 3 oz chicken/1c strawberries/9 almonds
L-4oz chicken/mixed berries/walnuts
S- 1oz turkey/apple/cashews
D- 4oz chicken/berries & tomato/AB

I ate some of the organic mac and cheese that I made Grant. Then I decided to whip up a M&M cookie cake. I used my gluten free mix and less salt. It tasted like corn bread with M&M’s LOL. So nasty. I feel so full, and I remember now why I never want to cheat.

GETTING XFIT LEVEL ONE CERT!!!

So excited! Tim and I are going to ATL to get Crossfit Level I Certified!!!

WOD: 5 rounds

30 sec max rep 185 dead lift
rest 20 sec
30 sec max rep box jump
rest 20 sec
30 sec max rep GHD sit ups
rest 20 sec
30 seconds max cal’s on treadmill

Round 1 total: 81
2: 85
3: 85
4: 83
5: 85

Total Overall: 419

Great WOD. Almost puked.

Nutrition:

B- 2 eggs/small tomato & raspberries/walnuts
S- 4oz turkey/zucchini/olives/walnuts
L-1 oz turkey/protein shake/AB/1 sq 85%/banana
S-salmon/asparagus/blueberries/almonds
D-salad/chicken breast/tomatoes/EVOO dressing

What a sad day in Cape Coral. I don’t even want to think about what it would be like to loose a child. Whoever reads this PLEASE pray for the families of the little girl that passed and the one that is fighting for her life. Makes me sick…
I am so grateful that my husband wasn’t on duty yesterday, because it would have been his call….

Nutrition:

B- 2 eggs in EVOO/blueberries/almonds
S- protein shake/2c berries/9 almonds
L- salad (lettuce, olives, tomatoes, 5oz deli turkey) Dressing (EVOO, garlic powder, dill, oregano, pepper) cherries/2sq 85%
S-protein shake/ small apple/ 1tbs AB
D- 5oz salmon/asparagus in EVOO


The burpee mile is in two days. I’m trying to round up people to do it with us. I will be doing it in honor of my Grandmother who lost her life to breast cancer when I was little.

www.burpeemile.com
If you are interested in participating, let me know. If not, donate!

My two Christmas ham's HURT!

My toosh and I have a love hate relationship right now…..
I’ve heard people that do crossfit say, “I don’t ever really get sore anymore…” yah right….you should get you some then :)

Anyways……IM SO SORE! AND PROUD OF IT! Haha

Strength work:

1x20 deadlift @ 155lbs

1x20 bench @ 75lbs.

WOD was NUTS……ouch deeze nuts hurt! (slightly modified for gym)

10 HSPU
15 rep. 185lb. dead lift
25 step aerobic jumps
50 pull-ups
100 thrusters w/ 45lb bar
200 DU

I FORGOT TO ADD : RUN 400M W/ A 45LB PLATE!!!!

Time: 35:55

This one was fun…..running from one side of the gym to the next! Haha cant wait for this box to be underway already!

Nutrition:

B- 3oz lean ground beef/1 egg/pickles/asparagus
L- 5oz chicken/2 tbs EVOO/pickles/dill/2 sq 85%/5 apricots
S-apple/3oz turkey/olives
D- raspberry & blueberry paleo pancakes cooked in coconut oil/2 eggs/ sweet potato fries w/ EVOO

S- banana/AB



Craving pickles!!!! Tim asked me if I was pregnant today.......and NO IM NOT!




My Job.....My Life......My Heart.

Doofis

Today was all about the laundry. Im changing my name to Lauren Laundry Lester.

Coach got our WOD for today from the West Sacramento Qualifier. All Im gonna say is WOA. Tim and I did it outside in the blazing sun at 11:30am. There were a few moments that I thought I could quite possibly loose my breakfast.

Strength Work:

1x20 Overhead Squat @ 55…..piece of cake

1x20 Back Squat @ 135…another piece of cake

But then the ISH really began….

WOD:
4 Rounds For Time:
100m Overhead Lunges (done with a 35lb. plate)
400m Backwards Running (WOW felt this one in my arse)
30 Thrusters w/a 35lb plate

Doesn’t look that bad…until you see that it’s FOUR ROUNDS!
When I told Coach my time he about lost it…we figured that we must have misjudged the distance a bit. I need to go pick up one of those meter counter things.

My Time: 29:03

Darn I’ve been hungry! I’ve also still been craving sweets…but managed to stay away. It’s like God decides to torture me for about 2 weeks out of the month. Oh well, it’s why I have my two beautiful children!:)

Nutrition:

B- 3eggs/green pepper/strawberries/9 almonds
S- Protein shake/almond milk (WAY too sweet!)
L- 5oz canned chicken/2 tbs EVOO/ 9 walnuts/tomatoe/2 sq 85%
S- Paleo Pancakes(ground flaxseed, protein powder/2 eggs/almond milk/coconut oil) 3 apricots
D- 8ozlean ground beef/10 almonds/3 apricots/2 sq 85%
S- 3oz lean ground beef/ 5walnuts

I added an extra meal bc I’ve been HUNGRY! Trying to curb it without busting out! I’m feeling my endurance and strength getting better…maybe, just maybe all this paleo stuff is starting to pay off.


This is totally irrelevant, but funny. My 7 month old blue male pit keeps running face first into the sliding glass door….im talking on a daily basis….hahahahaha! He has acquired the nickname Doofis. You would think he would learn?