Mar 30 - Reboot and plug back in

I took a few days away from blogging, logging, and the normal routine. I was feeling rather over it all of a sudden. I had a great last few days...I was on the go the whole time! I hiked, I ran a lot, I went scuba diving, I went bike riding, and the dogs walked and jogged more than usual.  So, no I didn't do any real "WOD" per-say, but I had a great mental break while still earning plenty of showers. I liked this little reboot period, and I feel like I still was on track for my overall goals without the mental drag I was feeling :)  I did knock out my squats every day... they're getting easier. I am gonna do pushups next...that'll be harder for sure.

WOD

Modified Angie
100 double unders
100 pushups
100 situps
100 squats
14:01

100 Days of 100 Squats Challenge
Day 55...100 Squats - duh, see above :D


Man the double unders in my WOD took SO long, and my legs appear to be whipped! My jump-rope sucks, and I need to get my pullup bar up.

I'm super pissed that I had to miss my class yesterday, but sometimes work things happen unexpectedly. Had I known, I would have gone at 615am.  Oh well, enough about that :))

Mar 26 - The greenbelt is not your trash can.

Every time I go to the greenbelt, I find something else I love about being there. I don't mean the asshats that leave beer cans and cigarrette butts all over the place. I can't even count how many cans and shit I saw today. It's really frustrating. Usually I will pick up some here or there, but with two dogs my hands were full today. Seeing that much trash pisses me off, you know?  How hard is it to haul out the shit you carry in?

/rant

Anyway... on a positive note, I have all kinds of diving lined up this weekend. Can't wait to blow some bubbles! The visibility wont be anything like this photo of me diving in Cozumel last year, but it'll still be fun :)

Greenbelt Jog/walk w/the dogs

- 2.5hrs
Awesome change of pace! Feeling great after.


100 Days of 100 Squats Challenge
Day 51...100 Squats

Yoga - 30min

Food

• 730am - Eggs, turkey bacon, coffee w/coconut milk & honey, water
• 1130am - Pork loin, tomato, celery w/almond butter, water
• 140pm - Whey shake, almonds, water
• 300pm - Sausage, celery w/almond butter, water
• 830pm - Rudy's bbq! Turkey, ribs, brisket...oh my...and some unsweetened tea.
• 915pm - nice glass of champagne to celebrate Friday hehe
  

Mar 25 - HUGE class today ... Awesome!

Man, what a huge class today! 24 (or 22?) people! Affiliates from all over dropped in to have a great WOD, so we had to make a change to what was planned - half the class did one of the below then we switched. With so many people, the vibe was awesome.

CrossFit Central - WOD 1

AMRAP - 10 min
12 pullups
12 box jump
12 GDH hip extensions
5 rounds, 7 pullups RXd

CrossFit Central - WOD 2

AMRAP - 10min
5 Burpees
10 KB Swing, 24kg
15 PVC faux pullups (kinda like shoulder press)
7 rounds + 5 burpees


100 Days of 100 Squats Challenge
Day 51...100 Squats

Food

• 755am - Eggs fried in turkey bacon grease, tomato, turkey bacon, coffee w/coconut milk, water
• 145pm - Whey shake, banana, water (pwo)
• 250pm - Sausage, tomato, celery, almonds, water
• 540pm  - Turkey, tomato, celery w/almond butter, water
• 730pm - Pork loin seared in coconut oil, steamed veg, water
• 915pm - small whey shake, almonds, water

Mar 24 - Holy Brown Cow!

So.. Brown Cow yogurt used to be a pretty common thing in my diet, but since going to paleo I haven't had one in a really long time. Today, though, I had one with a snack. I forgot how good that stuff is!  Must resist the stupid brown cow!  I found some cultured coconut milk at Sprout's yesterday, and it's not very good.

Rest day skill work
100 double unders - new PR of 6 in a row haha. I suck at these.

100 Days of 100 Squats Challenge
Day 50...100 Squats - holy crap!! 5000 squats, 50 days done (and to go)!

Yoga, TP Therapy, stretching.

Food

• 800am - Eggs, turkey bacon, almonds, coffee w/coconut milk & honey, water
• 1015am - Turkey breast, a small tomato, almonds, water
• 1200pm - Turkey breast, Brown Cow yogurt, almonds, water
• 230pm - small whey shake, almonds, water

Mar 23 - FRAGO!

 It's no secret that running WODS are not my favorite, and I guess in my head I feel like my chances of coming in first are pretty low. So I do need to work on getting my mind right for days where lots of running is on the board. Today, we got a FRAGO that we'd be replacing the runs with rowing due to some neighborhood complaints that I really don't know the details of.  Anyway, it put my mind in to "win mode" almost right away.  I didn't get the fastest time today, but I felt pretty solid. Even though DK smoked me doing burpees, I kept pace on the rower.

CrossFit Central WOD
Row/Burpee Ladder
10 Burpees / 1000m Row
15 Burpees / 800m Row
20 Burpees / 600m Row
25 Burpees / 400m Row
18:25 

Extra Run / walk
3 mile run/walk combo with the dogs. Bonnie is still a bit weak, so she can't run too much, but man she's getting stronger by the day! Her adopter is going to be a lucky person!

100 Days of 100 Squats Challenge
Day 49...100 Squats

Yoga & TP Therapy
30 min yoga, 15min TP Therapy & some ankle/foot mobility work

Food

• 800am - Eggs, turkey bacon, coffee w/honey, water
• 1030am - small whey shake, almonds, water
• 145pm - small whey shake, banana, water (pwo)
• 
  

Mar 22 - Not bad, for a Monday

I got my foster dog Bonnie (check out her full info page) to the vet today to get her microchip and to check our her loose stool issue. No parasites, just some bacteria that a few days of antibiotics will clear right up! Luckily they were able to fit us in today, as the rest of the week is gonna be crazy.


I realized that since the EPOC challenge ended, my focus isn't where it was. Time to get back on track. Progress is worth the time and effort. 

Strength
3-3-3-3*-3**
Front Squat 185lb (taken from floor)
*missed 3rd rep  **missed 2nd and 3rd


Speed
10 rounds, ladder drills

WOD
Dirty 30
30 pushups
30 lunges
30 situps (abmat)
30 box jumps
30 Squats
30 kb swing, 20kg (American swing)
30 kb shoulder press, 20kg (strict, alternate arms as desired)
30 kb sdhp, 20kg
30 burpees
30 double unders (no subs allowed)
17:41 RXd


100 Days of 100 Squats Challenge
Day 48...100 Squats

Yoga & foot/ankly mobility 

-followed w/a two mile walk with the dogs, stretching.
TP & foam rolling to finish up.

Food

• 740am - Eggs, turkey bacon, banana, water, coffee
• 1210pm - Chinese take-out beef & broccoli (no cream sauce), just added some heat with hot sauce, almonds, water
• 245pm - Small whey shake, banana, water
• 735pm - Roasted turkey, carrots, tomato, water (pwo)
  

Mar 20-21 - BUSY weekend!

Saturday, Bonnie arrived from Louisiana. She's a rescued German Shepherd that I will be fostering until she gets her forever home. We spent the weekend going on long walks, working on house manners, meeting people at a meet & greet, and learning where to go to do her business since going inside my house is not allowed.

Check out my rescue blog!

To sum up the weekend's exercise and such, I did my squats both days (46th and 47th day), worked on my foot and ankle stretching, and went for nice runs in my new 'hood both days of just under 3 miles. The pace wasn't real fast on the runs, but wasn't bad considering I had a big dog's leash in each hand.

Food was pretty ok, so save the sandwich I had from Starbucks and a piece of chocolate mint candy (which was incredible), I didn't feel I had a bad two days overall. Back to work on the 22nd!

Sleep - ugh - a new dog plus my dog = not one good night of sleep in a few days. I hope they are settled tonight, because it's not fun!

March 19 - A foster dog coming already!

Well that was fast. Looks like a 4yr old female German Shepherd is going to be living here starting tomorrow until she gets a new forever home! Check here or FB for photos and info etc...and a new blog for the new girl maybe!
  
Modified 1/2 Murph
1/2 Mile run
50 pushups
75 abmat situps
100 Squats
1/2 Mile run
Time:  17:22
  **pushups etc NOT partitioned ala Cindy-style. Need my pullup bar!!

Skill

50 double unders, no sub. forced and whipped myself until done. Sucked!

100 Days of 100 Squats Challenge

Day 45...100 Squats (included in the above!)

Food

• 740am - fried eggs (in bacon pan), turkey bacon, tomato, almonds, water, coffee w/honey
• 1155am - turkey breast, carrots, almonds, water
• 230pm - turkey patty, water, pistachios
• 540pm - turkey patty, tomato, banana, almonds, water
• 
  

Mar 18 - Approved to Foster!

I've wanted to be a foster for the Austin German Shepherd Rescue for a long time, and finally that time has come! I don't have a foster dog yet, as I want to wait until after some vacations and trips in the next month or so. For now, we will be "vacation" or temps if a foster mom or dad needs to go out of town etc.

I'll have a separate blog for them soon, and will put a link to our adventures and fun!  I'm excited about this!

 CrossFit Central WOD
2 Minutes at each movement for max reps:
Front Squat 135lbs - 29
Pull Ups - 26
Burpees - 28
Ring Dip - 20 (boooo)
Rowing (calories) - 42
* rest 1 minute b/w each movement
Total = 145 as RXd

100 Days of 100 Squats Challenge
Day 44...100 Squats

Foot/ankle flex work

Yoga, 30min

Food

• 755am - Egg omelet with mushroom and peppers, turkey bacon, coffee, water 
• 1030am - Turkey, tomato, nuts, water (pre-wod snack)
• 145pm - Turkey, tomato, water (pwo)
• 250pm - Whey shake, pistachios, water 
• 405pm - Turkey, carrots, almonds, water
• 600pm - Turkey burger patty, fresh bell peppers, almonds, water 
• 755pm - Turkey burger patty, carrots, tomato, almonds, water - couple bites of nasty sugar free ice cream - blah.

Mar 17 - So close, so far

Skill Practice
Worked on muscle-ups. I came SO f--king close to doing a real one! I will beat this bully!


100 Days of 100 Squats Challenge
Day 43...100 Squats

Easy Run w/dog - two miles

Foot & ankle flex work

Food

• 755am - Egg omelet with mushroom and peppers, turkey bacon, coffee, water
• 1240pm - Turkey, orange, tomato, nuts, water
• 240pm - Can tuna, tomato, pistachios, water
• 730pm - Turkey, meatballs, peppers, water
• 940pm - Turkey, tomato, nuts, water

Mar 16 - Fun in the rain, anyone?

CrossFit Central WOD

Run 800
21 Push Jerk, 95lb
Row 1000m
21 Push Jerk, 95lb
9:48Rx

More for the Core
3 rounds
30 plank knee to elbow
25 situps
untimes

Foot/Ankle Flex work

100 Days of 100 Squats Challenge
Day 42...100 Squats

Yoga, 30min

Food 

• 750am - Eggs, turkey bacon, coffee, water
• 145pm - whey shake, celery, water (pwo)
• 240pm - Lara bar, water
• 437pm - Turkey jerky, couple crackers w/some cheese, water - need to get some good food thawed!
•   750pm - Baked fish, black beans, steamed veg, water, glass of red wine

Ok, my food today and yesterday sucks and I'm feeling it. Up until now (440pm), i haven't eaten enough or good food. I feel so sacked, and I should feel good!

Mar 15 - Time Mgt and focus = my downfall today

I need to work on time management and focus. Today I was so into finishing up some projects at work that I totally missed the time I had set aside to get my TP/foam rolling, squats, etc done, and then later I was back on my project and missed a meeting! After work ended, I had errands to run and next thing I know it's freakin 940pm!  The day blew by before I realized it was already gone.

Rest Day

TP therapy
 
Foot/Ankle flex work

100 Days of 100 Squats Challenge
Day 41...100 Squats

Food

• 750am - Eggs, turkey bacon, coffee, water
• 1200pm - Can tuna, tomato, carrots, nuts, water
• 430pm - Small whey shake w/almond butter, water
• 715pm - Indian food, some sort of chicken that is still buring my mouth. Awesome...but i feel like shit now after eating it.
• 920pm - One micro sized cadbury caramel egg. About the size of a piece of 5 cent bubble gum. It wasn't all that, wish I wouldn't have eaten it.

I need to remember something: If it wont help make me leaner, faster, or stronger then I'll pass.

Mar 14 - What a beautiful day!

5 or 6 Mile greenbelt hike
Really nice change of pace, awesome day out!!

100 Days of 100 Squats Challenge
Day 40...100 Squats

Foot/Ankle mobility work & TP/Foam rolling

Food

• 815am - Eggs fried in turkey bacon grease, turkey bacon, tomato, coffee, water
• 1200pm - Brisket, shrimp, lara bar, water
• 400pm - Brisket, tomato, nuts, water
• 930pm - Brisket, carrots, tomato, celery w/almond butter, water

Mar 13 - Rebuilding the gym

Saturday, such great weather. Sucks to work on the garage all day rather than being out in the great weather, but it needed to get done!  I'm almost there. A trip to Tractor Supply Co. tomorrow for another stall mat and a pullup bar and I'll be all set (for now). The garage was the freakin' dumping ground during the move, so there was so much crap just thrown everywhere on top of other stuff! Also, I had to take down and move some shelves the previous owners had put up, move stuff to atic, etc etc etc...11 hours!!  Not a fun Saturday!!

100 Days of 100 Squats Challenge
Day 39...100 Squats

Food

• 830am - Egg omelet with mushroom cooked in bacon grease, tukey bacon, coffee, water
• 1220pm - Turkey, banana, almonds, water
• 245pm - Turkey, carrots, lara bar, water
• 445pm - Turkey, sunflower seeds, water
• 650pm - Brisket, baked sweet potato, water, glass of red wine
• 850pm - celery stalk w/almond butter, water

Mar 12 - Fun Friday

WOD

21-15-9

Double unders, KB swing, KB push-press (alternate arms), KB SDHP, Pushups - 20kg bell





100 Days of 100 Squats Challenge
Day 38...100 Squats

Yoga 30min, TP/foam rolling after

Food

• 745am - Egg omelet with sausage and mushroom, cooked in evoo, water, cofee
• 1140am - Sausage, tomato, nuts, water
• 245pm - can of tuna, tomato, nuts, water
• 730pm - Baked salmon, steamed veg, salad w/evoo, water
• 945pm - Celery w/a little almond butter, water

Mar 11 - Back to work

It sucks being sick and off my game, but it's far better than laying up with a fever drinking water and watching CSI reruns! Today was brutal, but man I feel great! Can't wait to work out tomorrow!

CrossFit Central WOD

5 rounds for time:
5 bodyweight squats
30 abmat situps
7 burpees
14:36 RXd

100 Days of 100 Squats Challenge
Day 37...100 Squats

Foot/Ankle Flex work - 5 min

Yoga - 30min

TP Therapy to end the day's fun

Food

• 745am - Egg omelet with mushrooms and roast beef cooked in coconut oil, coffee w/honey, water
• 140pm - Small whey shake, boiled egg, couple bites of roast beef, banana, water (pwo)
• 330pm - Can of tuna, baby carrots, pistachios, water
• 500pm - Jerkey, nuts, water
• 900pm - Sausage, tomato, orange, water
  

Mar 10 - Starting to feel human again

I'm 90% over the flu and the fever is gone! Back to WOD fun tomorrow. I think I'll go on a nice walk with the dog through my new hood tonight and see how that goes. No need to prolong any sickness then end up having to miss another workout at CrossFit Central this week. Missing class sucks!

Foot/Ankle mobility work - Done
Dog Walk to come

Food

• 730am - Eggs, sausage, red bell pepper (my fav!), coffee, water
• 1045am - Sausage, banana, nuts, water
• 230pm - Pork tenderloin seared in coconut oil, tomato, water
•  750pm - Baked Mahi fillet, baked yam, steamed veg, water

I was considering not logging food because it's a bit of a pain, but why derail a train that's really worked great for me over the last two months?  I had a great challenge, but I've got more to do. No time for complacency.

Mar 8 - Sick days

Saturday AM after the EPOC WOD I felt a bit ill, got worse on Sunday so I took it easy and drank tons of fluids. I was rewarded today with a fever and flu symptoms.  Maybe that's my body saying take a couple days. 



After a great couple months, I didn't expect to get sick. I am, at least, thankful that it didn't hit last week.

I have put my squat challenge in time out until I'm feeling well again.

Mar 6 - EPOC Challenge Done!

All I can really say is that this challenge was amazing. I met and have exceeded some of the goals I set. I feel very fortunate to have been a part of a really great team. We pushed each other to work harder.  Coach Zach, thanks for the effort you put in to helping us meet our goals. It's very much appreciated.

EPOC Challenge WOD

3 rounds
400m run
15 pullups
7 hang clean, 135lb
 10:10 RX / Elite

Previous time: DNF (6 pullups in 3rd round) - 12 min cutoff

100 Days of 100 Squats Challenge
Day 36...100 Squats

Foot / Ankle Stretching - 5min

Food

• 730am - Boiled egg, couple almonds, small banana, water
• 1200pm - Turkey, boiled egg, banana, tomato, almonds, water, coffee
• 
  

Mar 5 - Ankle and foot flexibility & new goals

It's hard to believe that the EPOC Challenge comes to an end tomorrow! Seems like the eight weeks has gone by so fast!  While I am pretty pumped on my results, I know that I can't (and wont) go back to my old ways of doing things. No rest for the wicked, right?


David King mentioned that working on my ankle/foot flexibility would really help me, so I'm going to commit myself to working on that every day along with my 100 squats. He showed me a couple ways to work on this, which I've already started to do.

I have a couple new short term goals for the next 3 months.

1. Get my CFT back over 1000 (950 total this week). That means I've gotta hit the weight pile.
2. 15 Unbroken pullups. Right now I'm stuck at 11. Once I get my garage set back up in my new house, a good pullup bar is priority one! I think I can get this one pretty fast!

100 Days of 100 Squats Challenge
Day 35...100 Squats


Foot / Ankle Stretching - 5min

Yoga - 30 min



Food

• 750am - Eggs, bacon, nuts, coffee, water
• 
  

Mar 4 - The Numbers Are In

 

Today is the day I had to face the scale, calipers, and tape measure for the EPOC challenge final. I am pretty happy with how it turned out....down 21lbs and 6% bf. Biggest change: paleo diet. Yes, I did have some meals that weren't paleo, but mostly I was on track. I can't wait to see how the next eight weeks go! 

I plan to crush my previous EPOC challenge WOD on March 6th - I didn't even finish the first time as RXd (level 1).

CrossFit Central WOD

Deadlift 1-1-1 to finish the Total
385, 405miss, 405miss

100 Days of 100 Squats Challenge
Day 34...100 Squats

 My total is a bit down from PR in all three lifts, so I'll be working to get that back up!  Huge props to Blake H and DK for their PRs this week.

Food

• 730am - Egg omelet with shredded smoked brisket fried in olive oil, coffee, water
• 150pm - Smoked brisket, carrots, water (pwo)
• 250pm - Whey shake 8oz, almonds, water
• 500pm - Brisket, carrots, almonds water (snacking while cleaning/setting up garage...fun)
• 730pm - Brisket, carrots, sun butter, water (snack size meal...same as above)
• 1000pm - 8oz Whey shake with almond butter, water

Mar 3 - Coming Together

Rest day

100 Days of 100 Squats Challenge
Day 33...100 Squats

Food

• 1000am - Eggs, turkey bacon, sun butter, coffee, water
• 220pm - Steamed orange roughy fillet, nuts, water
• 530pm -Whey shake, almonds, orange
• 1045pm - Smoked brisket, carrots, plumb, sun butter, water

Feb 27 - March 2....Moving week recap!

I'm so glad to be close to done moving in, setting things up, etc!  I'm sick and tired of working on this house from dawn until I just can't do any more!

Anyway, this is a recap of the last few days.... btw: it is not fun to transcribe this from my horrid handwriting!


Sat Feb 27
Moving to new house

100 Days of 100 Squats Challenge
Day 32...100 Squats

Food
700am - Eggs, turkey bacon, water, coffee
325pm - Ate at "Which Wich" - 5 meat sandwich w/all veggies, no cheese, tea
830pm - Eggs, turkey bacon, water

Sun Feb 28
Moving to new house

100 Days of 100 Squats Challenge
Day 33...100 Squats

Food
715am - Eggs, turkey bacon, water, coffee
210pm - Ate at vietnamese place - grilled pork, lettuce, some rice noodles, water
740pm - Ate 2nd dish of grilled pork I bought earlier, steamed veggies, water


Mon Mar 1
Worked on my house all day and evening

100 Days of 100 Squats Challenge
Day 34...100 Squats

Food
715am - Eggs, turkey bacon, water, coffee
1220pm - Ate at vietnamese place - grilled chicken, broccoli, snow peas, some rice noodles, water, coffee
900pm - Ate at BJ's - Meatloaf, veggies, mashers (no gravy), water

Tue Mar 2
CFT, part 1
SQ - 365, SP - 200

100 Days of 100 Squats Challenge
Day 35...100 Squats

800am - Eggs, turkey bacon, sun butter, water, coffee
150pm - Leftover meatloaf, veggies, mashers (no gravy), water (pwo)
330pm - Can of tuna with some relish, tomato, pistachios, water
745pm - Baked fish, baked yam, steamed veggies, water, glass of red wine

Both of the CFT numbers are a bit lower than last CFT (385/215). I'm not terribly surprised, though. Sleep and nutrition over the last week are not where they've been. I can't wait to get done moving in, cleaning up the old place, and getting back to work! I'm tired of being tired every day.

Wed Mar 3
"Rest Day"
Worked on my house for 14 hours. Fun..yeah.

100 Days of 100 Squats Challenge
Day 36...100 Squats

Food
1000am - Eggs, turkey bacon, sun butter, coffee, water
145pm - Turkey jerkey, tomato, pisachios, water
530pm - Orange roughy fillet, tomato, sun butter, water

I finally have Internet at my new house...

Clearly Ive got a lot of updating to do! At least I can't find my hand written log...I must have put it somewhere clever.


I will end this by just saying what you already know...moving SUCKS!!  Unpacking and setting up is worse, way worse.