solo es martes?

food:
nectarina
cafe con leche
1 p ham
cacahuetes con miel
beef stick
nectarina
ensalada rusa
lentejas con chorizo (poco)
yogur limon
naranja

De España........

Alright, as you can see I've had a little lapse in keeping track of my workouts/nutrition online.... I had some nice CF days but mostly ate what I wanted and went absolutely nuts in Malaga. Now I'm settled in Salamanca and ready to get serious...

Food:
1p coldcut ham
1/2 p cheese
4 p dried beef

1 dried beef stick

1 c. artichoke and bacon salad

ternera

pear

4 almonds

1 beef stick

10 walnuts
*must go to grocery store for fruit, water, frutos secos

k, did...

botella de gazpacho

5 pork rinds

limon y nada + vino tinto

maiz frito

ensalada

empanada gallega (mostly just ate out inside)

2 nectarinas

honey peanuts

Workout:

10 hs pushups

and now attempting my first real workout in Spain...

~2.5 mile run

20 pull-ups, thick bar, 1x1, some 2s and 3s

10 front squats

2 overhead squats

10 backsquats ~110 lbs

20 walking lunges ~22 lbs in each hand

10 hs pushups

ready

cleanin it up

food:
oj
1 hb egg 1/2 yolk
sf w/coffee
clif builders bar -cc

....good intentions. not strong enough? TO BE DETERMINED...

It's been a little while...

Long weekend of fun.. back to business on Monday

Mon
25 situps
25 pushups
25 situps
50 ?
25 situps
25 burpees
25 situps
Time:?

Tues
CF Total:
DL 205
Press 75
Backsquat 140

Weds
Cindy
10.2

MET A META!!

129! woooooooooooooooooooooooooot
finally made it. must work hard to maintain/gain muscle/lower bmi

food:
fruit
egg

longgg weds

food:
slimfast coffee
wf salad
apple
blt salad
fruit

cf:
erin
5 rounds
15 dumbell jerk...
21 pullups
2 rounds w/blue band 3 rounds jumping
time?

kelly!

CF:
Kelly:
5 rounds
400m run
30 box jumps
30 wall ball (16 lbs)
30:55

Food:
muscle milk
soy latte
almonds
apple
chicken and green beans

an apple a day... or two?

ss peanut bar
muscle milk light
apple
cocoa almonds
apple
bean salad w/spinach
chicken and meat skewers
avocado
tomato
green beans

CF:
10 rounds
10 pushups
15 weighted squats
20 situps
time?

weekend workouts

saturday-5K
24:09

cansadaa

tough to wake up today.

food:
SF and iced coffee
choc coco lara bar
chicken salad
apple
peanuts
apple lara bar
sm pc cod
steak
spinach mushrooms
guac
corn on the cob

feeling good

two nights in a row at ghs til 9... one more tonight then just 2 left for next week and 1 for the week after! whew!! im not sure why i do these things....

Food:
muscle milk light
trailmix bar
apple
1/2 lara bar-cashew
chicken salad evoo
cherries
apple
peanuts
apple
chicken
3/4c. oj

CF:
press-170

10 rounds (maybe 11)
10 pushups
bear crawl
2 hs pushups
10 one arm KB swings
time?

wawawednesday

food:
oj
eggwhite
1 slice ham
peanuts
beef jerky
WF steak and fruit salad
trailmix
WF salmon salad
trailmix bar
lara bar
chicken
cherries

CF:
DL triplet
8-7-6-5-4-3-2-1
sumoDLhighpull
DL
med ball cleans
time?

“I am always doing that which I cannot do, in order that I may learn how to do it.”
Pablo Picasso

ouchhh

pday1sucks

food:
slimfastproteinw/ice and splash of coffee
trailmix
2 pc beef jerky
apple
trailmix
tuna, mayo, celery, pickles, lettuce
chili

CF:
4 rounds
30 kb swings (26lbs)
20 KTE
9:00

weekend workouts

did some running wods:
sun:
3rounds
800m
50squats
17.41

mon:
4rounds
400m
50situps
25pushups
22.01

Goals

So after going to yesterday's Northeast Regional Qualifier in Albany, I am so PUMPED to get PUMPED!! The first WOD was AMRAP 5 95lbs thrusters (clean, squat, then thrust) and 10 burpees in 12 mins. Best was 8 rounds. Then there was a row, best on that was 7.31. These women are BEASTS!! and i meant that in i-want-to-be-them kinda

way. Today's workout was even crazier and the results weren't posted yet but let's just say it requires LOTS more pull-up ability than I currently have.

SO, with that said, it's time to set some goals.

BY END OF SUMMER (labor day):

sub 8:30 2000m row

weight work- find base for thrusters and build!

10 pull-ups

double-unders

burpees- find baseline in ? mins and build!

BY NEXT YEAR AT THIS TIME (memorial day):

COMPETE IN THE QUALIFIER!

(am i allowed a superficial goal too? bc i reallyyyy want a six-pack...)

I really love sunny fridays

FOOD:
GK 1/2 texan wrap
4 skittles (i was hungry, oops)
1/2 sm coolatta
pb lara bar (mm!)
SS caesar wrap (not worth it)

CF:
weight-training: back squat
3-3-3-3-3
high:110lbs
metcon:
5 rounds
40 jjacks
30 stepups
20 slamball
11:28?

i miss crossfit...

FOOD:
2 hb eggs
1/4 OJ
beef jerky
fruit
WF salmon tabouli spinach salad
GK 1/2 texan
GK sm avocado soup
1 sq Slush Puppie

CF:
7 rounds
7 dl high pulls
7 pushups
7 kte
7 burpees
7 burpees
12:58?

Hello, Life!

no entry for yesterday... last paper writing and a treat-y dinner w/sangria! shh!

FOOD:
2 hb eggs
2 p. turkey bacon
iced coffee w/ch sugar
fruit
lettuce, string beans, evoo
chicken
mixed nuts
2 fried eggs, turkey bacon
slush puppie (1 squirt)
pbj milk

I'm baaaaaaaaaack!

Whew! Whirlwind of papers, projects, exams, and BAD EATING! I'm so done (well one more paper), especially with the nasty eating. 2 weeks till FLORIDA!

FOOD:
2 hb eggs (1 yolk)
1 steaz pom tea
1 mini mac apple
1 choc milk
tuna/lettuce/carrots evoo salad
1/2 slimfast high protein
1 bag beef jerky (WTF)
lettuce/cucumber/evoo
cocoa almonds
1 c. milk

CF:
run 400m
21-15-9
pullups (no assist!)
med ball cleans (16lbs)
13:00

After these messages...

Ok so I'll be right back. Having a bit of a busy season with BEST due, finals, papers and projects... oh yeah and i have a job. Let me try to be a good teacher too.... I haven't been eating toooo horribly, but far from perfect. CFing as much as possible so I'll post those but food will start up again after this week. I feel like such a cheater!!!!!!!!! (because I am)

CF:
Thurs
10 rounds of:
10 Walking Lunges
10 PVC Split Jerks
9:48 26.5lb kb’s

Sun
4 800s
3:17
3:21
3:15
5:10

Mon
5 rounds of:
30 Squats
20 Abmat Sit-ups
10 Ring Rows
8:00

Tues
5 rounds of:
15 PVC Overhead Squats
10 Push-ups
100 Jumprope
8:21

Weds
press 165
3 rounds
30 mountain climbers
30 slam balls (12lb)
60 jumping jacks
6:10

Fri
3 rounds
run 400m
25 kb swings (35lb)
9:18

Seagram's Seven
17 rounds (18lb ball)

is it really only tuesday? HAHA NO ITS WEDNESDAY! yessss

FOOD:
OJ
eggwhites
ham
greenbeans
1/2 muscle milk
1/4 c. frog eyes
small turkey club
1/4 starbucks smoothie

CF:
fight gone bad--sorta
jumprope
thrusters
squats
total reps 1215 45lb PP “It is within the experience of everyone that when pleasure and pain reach a certain intensity they are indistinguishable.”
Arnold Bennett

Carboload Cinco de Mayo

no comment

CraZy MoNdaY

Oh boyyyy.. field trip with a couple oopsies and total lack of planning on more than just the food...
FOOD:
OJ
1/2 Muscle Milk light
apple
1/2 WF chicken pesto sandwich (1/4 bread)
15 peanuts
eggwhites spinach cc omelet
5 p. ham

CF:
21-15-30
squats
wipers
slamball

WEAKend

i was sick and sore and i rested, shopped, and ate. tried to get my vitamins.. not very good on the ratios... refocus this week! (i sound like a broken record)

Burpees for breakfast

FOOD:
OJ
mac nuts
grapes
365 juice
3 p. chicken jerky
WF tuna
WF s.potato
WF pineapple/canteloupe
grapes
pbban milk ice drink
greek yogurt w. peaches

CF1:
30-20-10
kb swings
burpees
6:38

CF2:
DL PR
185
also did 5 pullups in a row, twice! still trying to work out the kip

andddd i'd like to mention how crappy i feel. swine flu?

new lunch ideas.... and dinner too....

again with the planning!

FOOD:
OJ
eggwhites and 3 slices ham
cafe milk ice 1 hz creamer
2 slices ham
15 peanuts
apple
15 peanuts
chicken jerky (getting very grossed out)
WF tuna quinoa salad
2 ribs
lettuce/cuc/tom salad evoo&v
grapes
pbj milk

¡La primavera!

It looks like spring, it feels like spring, and I can breathe againnnn

FOOD:
OJ
grapes
chicken slices
30 cashews (oops)
7 hours later...
lettuce/eggwhite/bacon salad EVOO&V
watermelon
PBbanana ice/milk drink

WORKOUT:
CF:
3 rounds
bear crawl
30 lunges
30 mountain climbers
30 situps
30 slamball
time: 13:15

CF2:
3 rounds
50 squats
40 situps
30 pushups
20 KB swings
10 KTE
time: 14:52

hottterrrrr

FOOD:
OJ
grapes
10 almonds
2 sq. eggwhite dish
3 slices chicken
spinach
2 slices ham
4 sq. eggwhite dish
crazy amounts of watermelon for dinner
1/3 c. macaroni salad

WORKOUT:
umm. does sweating for 3 hours in class count?

hottt

FOOD:
OJ
5 mac nuts
1 c iced cafe, 1% milk, 1 hzc
grapes
10 almonds
chicken jerky (5 pc)
chicken (1/2 breast)
baked veggies (1/2 c)
bean salad (1/4 c)
10 almonds
eggwhites spinach cc (small)
2 sq. eggdish
3 pc ham
watermelon!

CF:
WOD: 5 rounds
5 turkish getups
10 pushups
20 situps
40 jumprope
time: 10:41

sweaty beast day, i love it!

Weekend Workouts

SAT:
2 mi run + 2 mi walk with Rosc
50-40-30: 3:23, 3:13, 2:57
Pull-up/KTE work

I <3 turkey bacon

FOOD:
OJ
mac nuts
egg whites cc
turkey bacon
salad with chicken
grapes
salad
*CHEAT NIGHT* hawaiian pizza

WORKOUT:
CF-
500m row
40 squats
30 situps
20 pushups
10 KTE
time- 5:11

I was pretty annoyed at my time on this. The row had me tired and I took a few short breaks. This should come up again though so I will hopefully have a chance to beat it. In the meantime I think I'll work on the 40-30-20 rapid fire so next time I'll be ready! Maybe I should make it 50-40-30...

tennis with briea

Better safe than sorry...

Well that's what I'm telling myself. I altered today's workout and I did almost too well... I felt like a cheater but I really didn't want to worsen my leg.

FOOD:
OJ
mac nuts
egg whites cc
turkey bacon
1/2 strbryban smoothie with veg protein (yuck)
tuna mayo celery
4 bacon dates
CCF chopped salad


CF:
Push press 21-15-9 (45lbs -50lbs was RX)
Box jumps 42-30-18 (did step-ups on lower height)
time: 6:33

Fish Oil?

FOOD:
OJ
mac nuts
western omelet cc
pbban milk/ice drink
2 fish oil gummies

grapes

WORKOUT:
FINALLY back to CF.. just in time for a 2000m row! I didn't think I could do it but my trainer is wise and called me out on a hip-flexor pull, which really isn't affected in controlled rowing. (My normal out-of-control rowing would have probably done some damage). Anyway I did it in 8:46.6 and used a lot more arms than I'm used to. Not so bad though. I probably bettered my form actually because I was pulling extra hard. And at least I know this is better than the last time I did 2000, during month 1... it was somewhere above 9 and I'm thinking more like 9:30.

on another note- fish oil. I've been looking up supplements recently and I've learned some interesting things. It seems the MOST important is fish oil, but I'm scrrd. I bought the gummies today and some softgels from CVS but with what I'm reading I need to be taking a lot to notice an effect (lots of health benefits but im looking for the fat loss!). Anyway I have to keep doing research on stuff because I feel like it's time to amp it up on all accounts. I'm into this and I want to see some results!

still raining, still injured

FOOD:
eggwhites, ham, cc
OJ
mac nuts
chicken on salad
20 almonds
pbjmilk

WORKOUT:
My leg is still messed up. I went to the "big" gym and worked out, sorta. Did some stuff on the eliptical to work my leg carefully. Then went to the pull-up "machine" which seems soooo wrong, even to me, who just barely can do pull-ups, but I tried doing some with no assistance and banged my legs into the front of the machine. Some man came over and asked if I knew how to use the machine. I was embarrassed but mostly annoyed. Anyways I ended up doing some with minimal resistance and then did some dips (with no resistance!). Unfortunately when I pulled my leg up quickly at one point and felt the rip feeling again in my left quad. DARN! I was so mad at myself. I wonder how much rest this will really require. I'm really getting up early tomorrow for CF. Hopefully I'll get some work in and won't hurt my leg any worse.

Gray Monday

No CF... so far... and really should not go. sitting with ice on my leg, but feeling MUCH better. Took a nice, slow walk with G, ni, and R :) It's cold and gray today but there are flowers out all over!

Time to get crackin on the portfolio........

Food:
egg whites and c.c.
OJ
radishes
fried squash
ham
chicken
1/2 potato
green beans
annnnd managed to ruin today with:
NNDQB
PBGDC and milk

apparently i need rules in my life. NO CHEATS Sun 3pm-Fri 3pm. FINAL. im sure there will have to be a weekend rule to follow...
why am i such a child?


also must mention i finally finished Eat, Pray, Love (which means I did nothing on my portfolio--but I'm not going to bed until i finish my lessons section) and it was WONDERFUL!



wanted to share this quote especially... it really struck me (among so many others)

Ketut went on to explain that the Balinese
believe we are each accompanied at birth by four invisible brothers, who come
into the world with us and protect us throughout our lives. When the child is in
the womb, her four siblings are even there with her--they are represented by the
placenta, the amniotic fluid, the umbilical cord, and the yellow waxy substance
that protects an unborn baby's skin... The child is taught from the earliest
consciousness that she has these four brothers with her in the world wherever
she goes, and that they will always look after her. The brothers inhabit the
four virtues a person needs in order to be safe and happy in life: intelligence, friendship, strength, and (I love this one) poetry. The brothers can be called upon in any critical situation for rescue and assistance. When you die, your four spirit brothers collect your soul and bring you to heaven. (p. 251)

Philly Weekend

Friday started out fine... CF and good food until about 5 pm... then we'll call it the official start of a CHEAT WEEKEND in Philly. It was awesome and I ate everything I wanted. Got in some cardio and fun CF moves in random spots, but overall it was a reward weekend for the hard work I did during Feb, Mar, April. HOWEVER, it very unfortunately ended with me ripping my quad up so now I am probably going to be forced to rest it for a while :( :( :( I was really looking forward to vacation to focus on CF, running, and of course, getting work done (well I wasn't looking forward to that last part, but I knew I had to do it...) Maybe this happened for a reason.... at least now I have no reason NOT to do my work. I am def going back to Paleo though, and focusing more on Zone portions, so that will be my fitness focus for the week... ooo, i like that-- "fitness focus for the week." That'll stick. Anyway I need rest. Here are some fotos of me during the moments when I had full use of my limbs.

Thursssssssday

woke up and punked out. no CF today. hopefully a run before class...

FOOD:
1/2 hb egg
1/2 strwbry banana milk/ice drink
WF magic mix
WF salmon salad
20 peanuts
eggwhites and cheddar
apple
dried cranberries
3 macadamia nuts
PBJmilk

ran a nice 25 minutes around campus. at times a bit close to the highway :-/ note to self: measure and find better routes!

Magic mix and power food

FOOD:

2 hard boiled eggs 1/2 yolk

1/2 cup grape juice

10 peanuts

1 cup grapes

Fruit parfait

WF *magic* trail mix

2 bites of salmon salad

2 slices meatloaf

PB Banana milk/ice drink

WORKOUT:

Tobil came for a nice running workout even after being sick for a week!

after some warmups we did an 800 for time, 3:25 (my goal is sub 3 min by may)

8 "100s" from curb to stop sign (need to remeasure.. and keep better track of times)

15.89

23

21

20.6

19.25

18.13

15.99

15.27

cooldown ~600m

CF

kb skill work

WOD

7 rounds

7 DL 105 lbs

7 burpees

7:17

first time 3 pullups in a row!!!

*a note on the magic mix... I went to WF for lunch and grabbed a salad and some trail mix (with some chocolate in it, yes). i was soooo tired, as ive been this week, so i grabbed the salmon salad bc i have a theory that salmon is my power food. The mix was to leave a nice taste in my mouth and satisfy my sweet tooth (that i promise to start controlling again after this week. I'm coming off a month and a half of strict paleo) but it ended up being so filling that i took two bites of salmon salad and realized i was too full! that trail mix lasted me through 2 workouts and i felt good! or was it the two bites of salmon??

anyways today was good. beautiful weather, good workouts, good friends, a lil time to breathe :)

Failure to plan is a plan to fail

Darn! I fell into the trap! Today was rough from the beginning (I think staying up late sat night and my Easter binge are still having an effect)...no excuses!

Food (if i can call it that)

egg am. cheese ham on 1/2 hard roll

shot coffee with soy milk

20 peanuts

spicy tuna roll

WF latina cantina pork wrap

grapes

GS cookies

cereal (CTC)

this is shameful!!

i did manage to CF but the warmup was rushed and i kept screwing up my jumprope during the wod...

anyway it was

50 KB squats

250 jumprope

10 wipers

time- 5:51

besides being bad at planning my food im not so great at analyzing poetry.

on a happy note, i love AI and my bed. where i'm going now.

My very first post

FOOD:
"shot" of coffee
1/2 cup OJ
1 hardboiled egg
1 small apple
10 almonds
1 small apple
10 peanuts
salad-lettuce, ham, mozz, EVOO
10 almonds
egg-white, ham, am. ch omelet
1 cup OJ
1 macadamia nut
1 strawberry
ok i had 2 mini snickers before bed :-/ EASTER LEFTOVERS!!

WORKOUT:
6:06
Warmup
Row 500
25 OH Squat 15 lbs
Run 400

ran 400 more as cooldown

This is making me want to count calories.....