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?