The 25 minute workout that took me 25 minutes (booyah)

Didn't have to work today, which usually would mean all day in the gym, but since I'm cutting back, I had to find other ways to occupy myself; not going to lie, it was a great day! I went into the gym today for my weekly 50 EROM HSPU workout...and after a few hiccups (no mats or ab mats? no problem...just get a piece of Styrofoam, cover it with a shirt, and stack some 15s on top of the 45s to make up for the extra height)..I knocked out 50 of those bad boys, 1 every 30 seconds, NO FAILURE. Yes, that's another 20ish minute PR. I was so stoked. Progress is my friend. Then I life the gym (wahhhh last workout in the old gym, glad we ended on a good note). Got groceries, made some food for the week, blah blah blah, THEN met Brian at a climbing gym for a change of pace. Probably climbed for like an hour and a half...just trying different routs and a little bit of bouldering. Wish I could have done more, but my grip was shot towards the end. I loved it though; something I want to do more often. I really don't want to know how sore I'll be tomorrow; I was all kinds of contorted. Anyhow, came home...ate a snack...and drove my tired booty to get a massage which was heavenly. As cliche as it sounds, I feel like a completely different person--really need to do this more often. He also hammered in how important recovery, eating enough, and stretching is, especially for crossfit athletes. OK, I get it. I will rest more. wah.

Food for the day:

Meal 1
Trader Joe's - Coconut Milk Beverage - Unsweetened, 4 oz
Bananas - Raw, 0.5 small (6" to 6-7/8" long)
Trader Joe's - Steamed & Peeled Baby Beets, 1 baby beets (85g)
Bsn - Syntha-6 Isolate - Vanilla Ice Cream, 1 scoop (38g)
Pineapple - Raw, all varieties, 0.75 cup, diced
Meal 2
Banana Coconut Muffins, 1 serving(s)
Hills Hire Farm - Lower Sodium Honey Ham, 3 oz.
Gt - Organic Raw Kombucha, Gingerade, 16 fl.oz
Meal 3
Apple, bacon, and rosemary pork meatballs, 1 serving
Bananas - Raw, 1 medium (7" to 7-7/8" long)
Publix Brand - Low Sodium Bacon (No Sugar Added), 2 Slices
Earth Fare Organic - Sunflower Butter, 1 tbsp
Meal 4
Crock Pot Breakfast Pie, 2 wedges
Meal 5
Chocolate Chip Protein Muffin, 1

in other news, I signed up for this giveaway today. extra entries for sharing...so boom done

Had a rough day in the gym today..but before I talk about that, I'm going to list all the good things that happened to make myself feel better

1. free coffee at the early morning meeting
2. random dance party to "get low" at work
3. a voice to text malfunction resulting in "rectum wrestling"...jokes that resulted from "rectum wrestling"
4. getting asked to help move a desk at work because I am "the strongest person in the office"
5. Brian singing the Super Mario song while running, and then clicking his heels
6. 2 minute PR on my grace time (4:09..not good, but a solid improvement)
7. Joey and Ben OD-ing on gatorade. True story. 
8. getting told that I looked lean today (yiii)
9. the amazing support system that I have from my friends at the gym, who didn't bat an eyelash while I was having a meltdown and made me feel 100x better

So back to the roughness. Did Grace today (30 clean and jerks @ 95#). I finished in 4:09 and almost puked. Then had a pretty epic gym meltdown. I really feel like I'm overtraining. The all knowing wikipedia defines overtraining as

 a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. 

hmmm sounds about right. now let's look at some common symptoms:

• Persistent muscle soreness check
• Persistent fatigue check
• Elevated resting heart rate who knows, probably
• Reduced heart rate variability obviously haven't checked
• Increased susceptibility to infections yep, if this stomach thing is an infection...
• Increased incidence of injuries not yet, but probably getting there
• Irritability yes
• Depression not really
• Mental breakdown oh god yes
• Depressed immune system yep
• Constipation or diarrhea think this covers my creepy stomach issue
• Absence of menstruation ish
• Frequent minor infections/colds currently stuffy, so yes
• Insomnia nope 
• Loss of appetite pretty sure I never could lose my appetite
• Irritability yes
• Loss of motivation double yes
• Loss of enthusiasm and competitive drive YES

soooo according to wikipedia, and my medical knowledge, I am the poster child for overtraining. I'm super stressed about this competition and want to be as prepared as possible, but logically I just need to go easy, take a break, and make sure that I'm physically AND mentally healthy for the famously hot showdown.

Tomorrow I'm going to go in and work on HSPU and maybe some thrusters and be done with crossfit for the day. I already wasn't planning on doing the programmed workout...and I just saw it and REALLY don't want to do it. Could change my mind, but probably not. THEN tomorrow afternoon I'm going to go climbing with Brian...and THEN I'm getting a massage. The gym is closed Weds and Thurs, so will probably use those as rest days too. maybe I'll squeeze some yoga in. we'll see how I feel.

Today's meals were kind of weird. Instead of snacking throughout the day, I ate kind of big meals. Probably has something to do with the fact that my stomach kills after I eat anything, and I want to keep that pain to a minimum while still fueling my body.

Meal 1
Bsn - Syntha-6 Isolate - Vanilla Ice Cream, 1 scoop (38g)	150	7g	2g	25g	20mg	190mg	1g	2g
Trader Joe's - Steamed & Peeled Baby Beets, 2 baby beets (85g)	40	8g	0g	1g	0mg	30mg	7g	2g
Bananas - Raw, 0.5 small (6" to 6-7/8" long)	45	12g	0g	1g	0mg	1mg	6g	1g
Trader Joe's - Blueberries- Wild, Organic-Frozen, 70 g	35	9g	0g	1g	0mg	0mg	6g	2g
Trader Joe's - Coconut Milk Beverage - Unsweetened, 4 oz	25	1g	3g	1g	0mg	75mg	1g	0g
Meal 2
Trader Joe's - Raw Large Hazelnuts, 1/4 cup (30 g)	190	5g	18g	5g	0mg	0mg	1g	3g
Meal 3
Wild Squirrel - Vanilla Espresso Almond Butter, 2 tbsp	190	6g	16g	7g	0mg	30mg	2g	4g
Apple, bacon, and rosemary pork meatballs, 4 serving	360	4g	29g	23g	96mg	223mg	3g	1g
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb)	72	19g	0g	0g	0mg	1mg	14g	3g
Meal 4
Banana Coconut Muffins, 1 serving(s)	229	16g	17g	5g	107mg	39mg	4g	4g
Oscar Mayer - Reduced Sodium Bacon, 2 slice	70	0g	6g	4g	10mg	160mg	0g	0g
Eggs - White only, raw, 0.5 cup	63	1g	0g	13g	0mg	202mg	1g	0g
Earthbound Farm Organic - Power Greens (Spinach, Kale, Chard), 3 oz	20	3g	0g	2g	0mg	130mg	0g	2g
Meal 5
Earth Fare Organic - Sunflower Butter, 1 tbsp	85	4g	7g	3g	0mg	45mg	2g	2g
TOTAL:	1,574	95g	98g	91g	233mg	1,126mg	48g	26g

over it

I am so freaking burnt out right now it's crazy. I haven't posted in the past few days because I've been stupid-busy and really haven't had motivation to do anything...including blogging. But here's a quick little recap:

Thursday-rest day. had a super late day at clinic; they ordered pizza and cheezy bread to be nice and I managed to resist it. Not even a bite. Then I went out with the girls and spend 25 dollars on sushi....and then ate frozen yogurt.

Friday-only worked out once: Power Snatch 3.3.3.3 then 2min Rest then 10min AMRAP of Power Snatch @ 90 % 1 RM--I'm pretty happy with this workout. I got up to 105# on the clusters, and then got 31 reps on the AMRAP at 95. If I can snatch 105# for 3...I am definitely strong enough to snatch more than 110#. I really need to work on my technique (once the famously hot showdown is over). That night I went to a going away party on the lake. I didn't eat terrible persay, but I probably had half a beer...some triscuits + pimento cheese...and some delicious bbq. The BBQ was sauceless, so probably paleo. everything else, def not

Satuday-Just did the programmed WOD:
Flight Simulator
Double Unders (Unbroken)
10-20-30-40-50-40-30-20-10
+
Diane
21-15-9
Deadlift 225/135
HSPU
 I've been feeling really rundown lately and have a lot of symptoms of overtraining, so I didn't want to overdo it. I think I did really well at Diane; HSPU are a loooooot easier when you don't have to do them on 45# plates. I really love when I can see improvement, so I was happy. Then a bunch of us laid out at the pool...and then went to mexican where I was good (grilled chicken salad) and bad (margarita, tequila, and a few chips)...and then went out and had a beer. The fact that I really did not care that I was eating like shit kind of scares me now, but I really think I'm just mentally burnt out. The gym will be closed weds and thurs (and I might not be able to go Saturday), and I don't think it's the worst thing if I take some time off. Saturday, I'll probably go on a sandbag run, if I have to work and miss the WOD, so all won't be lost. I'm also getting a massage on Tuesday, which I think will do wonders for my body (especially my shoulders. owies)

Sunday (today)-did a whole lot of nothing. Ate breakfast. slept at the pool. Ate lunch/dinner. watched the games. ate a snack. Relatively healthy today; I plan to eat SUPER clean from now up until the games for obvious performance reasons as well as in hopes to fix this stomach issue that's been plaguing me for two weeks now.

20 minute PR

Didn't have to work today, so I was able to use the morning to knock out my 50 HSPU workout from hell. My shoulder felt throbby/achey today, but I decided to slap some kinesiotape on it, pop an aleve, and do what I could. I felt (relatively) strong on my HSPU today actually. I managed to bust out 11 before failing..then six...then who knows...but it took me a little while before I had to break down to doing clusters of 2, and I never failed after only 1. Hooray! There were some reps that I struggled on way more than others, but I refused to waste anymore energy that I had to, which resulted in me inching my way up the wall by shimmying my back and shoulders when I got stuck. Probably not the most efficient way, but as long as I finished with my heels on the wall and butt off the wall, I saved a rep. This time, the workout only took me 49:35. Was this the 25 minute, no fail time that is the goal? nope! double. Buuuuut it is twenty whole minutes less than last time. AND my head and neck feel great (for now). I hope to do this workout one more time before the competition. The programmed workout wasn't as bad as I anticipated. I have fairly good endurance so these types of WODs aren't too difficult for me.

WOD:
workout 1:
50 EROM HSPU; 1 every 30 seconds, rest 2 minutes after failure--45# plates, 49:53

workout 2:
1.5 pood farmers carry
 +
(programmed WOD)
7min AMRAP
7 Push-Ups
5 GHD Sit-Ups
20 Double-Unders
+
2min Rest
+
7min AMRAP
10 Walking Lunges
10 Mountain Climbers (Ea Leg)
200m Run
+
2min Rest
+
7min AMRAP
5 Burpees
10 Sit-Ups
5 GHD Sit-Ups

Food:
**coffee+muscletech neurocore
Meal 1/post workout:  chocolate chip quest bar
Meal 2: Avocado/chicken salad and trail mix
Meal 3: carrot-protein-cake and sunbutter
**biotin, super B Complex, drenamin, bsn aminox
**muscletech neurocore
Meal 4: Syntha-6 Chocolate Shake
Meal 5: Chicken with homemade pineapple salsa and a cup of watermelon
Meal 6: a square of dark chocolate

snatchtastic

Today was a looooong day. Full day at work and then straight to the gym for the WOD...
2x800 m run with 30# slamball
+
A. Power snatch 3, 3, 2, 2; rest 2 min (only the last set is tough. No misses)--85/95/105/105 attempted 110, but never got it. Really need to work on my form.
B. 10 Heavy KB Snatches Ea Arm x4 ; Rest 1min Between Arms--16 kg KB
C. Weighted Supinated Grip Chin-Ups; 5-7 x3; Rest 3min--10#, probably did about 3...whoops

I'm super beat today and starting to feel run down. I'm really busting my ass training for the competition and I don't think I'm recovering well. I'm getting back to taking my amino acid supplement...and trying to remember to take my biotin, b complex, and drenamin (adrenal support) regularly...but I haven't gotten back into the routine yet. My right shoulder and wrist kind of hurt right now which is making me rethink my plan of moving the 50 HSPU workout tomorrow...but with my schedule this week, it makes more sense to do it tomorrow rather than Friday. Guess I'll see how I feel tomorrow.

Food monster was in full force today. Here's what I shoved in my face today:

eal 1
Bsn - Syntha-6 Chocolate Cake Batter Protein, 1 Rounded Scoop	200	15g	6g	22g	55mg	220mg	2g	5g
Trader Joe's - Very Cherry Berry Blend Frozen Fruit, 1 cup	90	22g	0g	1g	0mg	5mg	16g	5g
Trader Joe's - Coconut Milk Beverage - Unsweetened, 8 oz	50	1g	5g	1g	0mg	150mg	1g	0g
Meal 2
Blueberries - Raw, 0.5 cup	41	11g	0g	1g	0mg	1mg	7g	2g
Chickfila - Chicken No Biscuit, 1 fillet	130	6g	6g	12g	25mg	530mg	0g	1g
Meal 3
Apple, bacon, and rosemary pork meatballs, 3 serving	270	3g	22g	17g	72mg	167mg	2g	0g
Trail Mix, 1 serving(s)	189	21g	11g	4g	0mg	28mg	14g	3g
Meal 4
Apple-Nut Egg Muffins, 2 serving	139	9g	8g	9g	121mg	105mg	6g	2g
Quest Bar - Lemon Cream Pie , 1 Bar (60g)	170	25g	6g	20g	5mg	260mg	1g	17g
Meal 5
avocado cilantro chicken salad, 1 serving	160	7g	9g	14g	35mg	150mg	2g	4g
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 small	54	12g	0g	1g	0mg	22mg	5g	2g
Once Again - Organic Sugar & Salt Free Sunflower Seed Butter, 1.5 tbsp	135	5g	11g	5g	0mg	0mg	1g	2g
Meal 6
Pacific Gold - Original Beef Jerky (Costco 2 Pack - 8 oz Each), 2 oz	160	14g	2g	22g	20mg	1,040mg	12g	0g
TOTAL:	1,788	151g	86g	129g	333mg	2,678mg	69g	43g

"Running with Heavy Shit"

spent a LOT of time in the gym today. got some good work done....got some not so good work done...but what can ya do.

Workout Numero Uno
*EROM-HSPU 3-2-1 AMRAP Ladder: 10 minutes--I got 2 full rounds (3-2-1 x 2) and then had to go to singles. Lots of falling on my head. Lots of pouting. Whatever, I'm over it
*10 Single EROM HSPU--got to 5 no problem. Then struggle city.
*Thrusters: Worked up to a heavy thruster (125#) Then 3x5 @ 85#--All of this was doable, but my body didn't feel great...very tired and sluggish. Think I have a bug
*WOD: A. 5-5-5-5 Front Squat; rest 1min B. 16 Front Rack Walking Lunges (Unbroken) x3; rest 1min C. 400m Run x3; rest 1min DID NOT DO THE RUN--worked up to 115 on the FS and did 65 for the lunges


Workout Numero Dos
*"Running with Heavy Shit"; 800 m run with 30# slam ball + 800m run with 45# plate; 1mile run with 30# sled ball
(insert whining and dying here)
*5x5 chest to ring pull ups, focusing on kip
*C2B 3-2-1 AMRAP Ladder; 7 rounds. Could have done better, could have done worse. I need to work on stringthing them together more
then messed around doing hand stand walks because they're fun and make me happy

Foodwise, I did great until I chowed down on some chocolate chips I had leftover from making trail mix. I'm not sorry either. It's good for the soul

Meal 1
Carrot Breakfast Protein Cake, 1 serving(s)	172	9g	11g	8g	3mg	111mg	6g	2g
Meal 2
Banana Coconut Muffins, 1 serving(s)	229	16g	17g	5g	107mg	39mg	4g	4g
Trail Mix, 1 serving(s)	189	21g	11g	4g	0mg	28mg	14g	3g
Meal 3
Greek Meatballs, 3 serving	168	2g	10g	16g	92mg	52mg	1g	0g
Carrots - Baby, raw, 1 serving	30	7g	0g	1g	0mg	66mg	4g	2g
Meal 4
Quest - Strawberry Cheesecake Protein Bar, 1 bar	160	25g	5g	20g	5mg	105mg	2g	17g
Meal 5
avocado cilantro chicken salad, 1 serving	160	7g	9g	14g	35mg	150mg	2g	4g
Apple, bacon, and rosemary pork meatballs, 2 serving	180	2g	15g	12g	48mg	112mg	1g	0g
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 small	54	12g	0g	1g	0mg	22mg	5g	2g
Meal 6
Trader Joe's - Sunflower Seed Butter, 2 Tbsp (32g)	200	7g	16g	7g	0mg	120mg	3g	4g
Chocolate Chips, Nestle - Chocolate Chips, Semi-Sweet Toll House, 2 Tbsp (14g)	140	18g	8g	1g	0mg	0mg	16g	0g
TOTAL:	1,682	126g	102g	89g	290mg	805mg	58g	38g

the 25 minute workout that took me 25 minutes..

I had all intentions of doing the programmed WOD today....but it just didn't happen. I spent about three hours working on movements that make up the competition workouts. I didn't do a great job keeping track of what I did...but I did sled pulls, sled pushes, and C2B pull ups (and some socializing obvi). I felt pretty good about my C2B; I can't string a lot of them together, but I think I'll be able to do a few at a time. Break. do another few, yada yada yada. The sled pushes were a lot easier today, I didn't feel like I was getting stuck as much. Not sure if it was the actual prowler, the surface, or how strong I was feeling. Regardless, I feel like I got a lot of  good work done today.

WOD:
Sled pushes and pulls with an additional 45# and 90# (then Kortni and I took turns pulling eachother)
+
butterfly pull up skill work (not a lot)
+
50 c2b pull ups; every 30 seconds, rest 2 minutes when fail (25 minutes-yay!)
+
Sled pulls with 90# added (hand over hand)

After the workout, I came home, laid out for a while, and then baked some goodies for the rest of the week

Meal 1/Pre Workout: 2 Apple-Nut Muffins
Meal 2/Post Workout: Syntha-6 Protein Shake
Meal 3: plantain chips + guac with bacon and spinach
Meal 4: sliced ham, almonds, and smoothie with mango, pineapple, and coconut water
Meal 5: dark chocolate and banana muffin
Meal 6: carrot "protein cake" + coconut milk