Snow Day AKA Active Rest

These pictures are from a few weeks ago but I felt like posting them none the less.

Had a great weekend that started with an evening with the girls and helping my bestie say FREEDOM to her old job.

Saturday was a baby shower for a great friend, great conversation with Bonnie and then dinner with Brett and Emily. The evening ended with some scrap booking of our Mexico trip last month.

Sunday was church, helping my grandfather put his shell back on his trailer, him trying to pay everyone for helping him and him being amazed that it only took about 10 minutes to complete the project. The evening ended with a great small group focused on going back and remembering the places in which God has met us in the past. Talking about how we recognized it and how to gauge where we are currently at in our relationships with God. Followed by time laughing with Andy and Bonnie before heading home and creating this post:)

Friday Fun Day

Pre-Workout

4 rounds of

20 med ball tosses (6lb)

1 min double under practice

Work Out

5 kb single arm weighted thruster (26lb kb/20 lb db)

5 burpees

400m run

10 kb single arm weighted thruster

10 burpees

200m run

2 rounds

Time: 14:17

2 lb Snatch PR

Nothing to big to talk about today. Went for a run on the dam after work this evening. Great run, beautiful view and I ran faster then last time.

77 lb Snatch! Nailed a couple then started to fatigue.

Food

8:00 eggs with pico and tri-tip

12:00 lettuce wrap burger with cheese and jalapenos and bacon

7:00 chicken with poppyseed dressing

Split Jerk and Helen

Split Jerk

55x5

77x5

87x3

92x3

97x3

102x3

First time in a long time 100lbs overhead!! Pretty stoked!!

Workout Helen

400m run

21 kb swings (35lbs)

12 pull ups

3 rounds

time: 9:52

Haven't done Helen in a while RX so it felt really good to complete it today. I need to work on my pull ups as Santos labeled that I was not getting over the bar with my butterfly. More work on that tomorrow.

Food:

6:00-Protein Shake

9:00- 2 eggs, tri-tip and pico

12:00-tri-tip

1:00-3 cookies

7:30-lettuce wrap burger with cheese and jalapenos, sweet potato fries, honey mustard

Snatch Work and Sunsets

Started my evening off with a run on the dam almost 2 miles, no stopping, may add another 1/2 lap tomorrow evening. It felt good to be up there and let my mind clear of everything that seems to be on it these days. Solitude can be a good thing and a dangerous thing.

Went to the gym after my workout, to foam roll and get some o-lifting in. Talked with Veronica and I am going to do more of a focus on snatch work rather then cleans cause I really need to get over my fear of going under the bar.

Tonight started out snatching 55lbs, 65 lbs, 70 lbs, and ended with 75lbs tonight. I was able to get under the bar at 75 which has been a struggle for me in the past. But the focus is not going up in weight right now but getting my ass under the bar. It is such a mental block and I am always amazed at how much power the brain has. I can power snatch 75lbs like it is nothing, but getting my ass under the bar is where everything goes out the window. I am afraid that I am going to mess up, drop the bar and hit myself in the head when I work on catching the bar in the squat position. I know that this is not going to happen and yet I continue to have this irrational fear. AHHHHHHH! I guess in life everyone has some irrational fear or another.

Food

B-Protein shake

S- coffee and 1/2 scone

L-Carne Asada Salad with guacamole, sour cream and cheese

S-cookie

D-Tri-tip steaks, broccoli, zuchinni

I love CLEANS!

This evenings workout included front squats
77x5
99x5
114x3
119x1
124x1
129x1
Felt really good during the squats, want to work on these more often in order to up my strength.

Work Out

AMRAP in 12 min

5 Hang Squat Cleans (65lb)

5 High Box Jumps (21 in)

200m run

6 rounds + cleans

Workout felt great! I need to get my strength up and I need to get my cardio up. Hoping to run the dam again tomorrow night and continue on a positive track with my food choices.

Food

6:00 Protein Shake

8:30 2 eggs, 4 bacon

10:00 protein bar

1:00 Caesar Salad

8:00 Lettuce Tacos, sweet potato fries

Fell off the Paleo Wagon

Totally crashed and burned yesterday in my attempts to maintain a semblance of a paleo diet yesterday. It is to embarrassing to post here so it will not be put up. Let's just say that I am getting back on the wagon today.

Training all day

Today I got the pleasure of enjoying a training on DBT. Don't ask what it stands for but it is related to therapy. Which means that I spent most of my day sitting on my butt. But I digress...

Food

B-protein shake, small bowl of oatmeal, fruit

L- chicken salad and regular salad, small soup

D- Broadway Heights, great food, parmesan chicken, some mashed potatoes and veggies

Workout

After the training this evening I went up to the Oroville Dam and enjoyed running while watching the stars come out. You could see everything, it was a beautiful evening. I ran down and back without taking a break, which I haven't done in a while and was feeling pretty good about this accomplishment. I am thinking I may have to add this into my week more often. Sometimes it is nice to workout/exercise when no one is around and I can let my thoughts go where ever they need to go. It is amazing what one can have on their mind and not even realize that it is dominating so much of their thought process.

Looking forward to another day of training tomorrow and then drinks with Co-Workers.

Hump Day

Today Santos switched things up a bit and had us do the metcon before strength

Workout

500m row

20 wallball (1olb)

200m Sandbag run (50lb)

3 rounds

time: 15:03

Strength: Push Jerk

55x3

77x3

87x3

97x3

Little bummed because I wanted to complete this workout in under 15. I think that is a goal that I I can achieve next time for sure. Lower back felt good, I contemplated not taking the sandbag due to the extra weight on that spot, but things felt pretty good.

B-Protein shake

L-taco salad

D-tri-tip and broccoli

Boys2Men & My Solid Little Nokia

Friday night I got to go out with the girls for the Boys 2 Men Concert at good old Gold Country Casino. It was a blast! Thanks to Heather we got to see the boys afterwards for a photo. Love that aside from the boys, Zach is the only male in our pic and his wife is being felt up by one of the singers! HAHA!

In other news I lost my Iphone on an adventure on Monday. Big Bummer, but the bigger bummer is that I am only about 1.5 months away from my upgrade! I was totally hoping that I would be able to hold out until June or July when the Iphone 5 would be coming out, oh well. The guys at AT&T said that I could come in a month before my upgrade and the manager might let me get it early. Needless to say I will be marching my butt up to Chico on February 8th in hopes that they will have mercy on me and let me get a new phone at the lower rate then! Until then I am rocking what has been dubbed the "solid little Nokia" go-phone. While you may think that this thing sucks (and you are not entirely wrong) it does have internet access! A friend did assume that it is super user friendly and I have to be honest and say not a chance. But whatever, it was worth the adventure.

Tuesday Food Log

B-Protein Shake

L- Taco salad at Meeho's, didn't eat the shell

D-Shish Kabobs - tri-tip, pineapple, mushrooms, and zucchini

Looking forward to getting off of work a little early today as I have to work for a few hours on Saturday but it should be a good time, followed by training all day Thursday and Friday. Fun days!

Monday Monday

Food

B-7:00 protein shake
L-1:00 chicken stripes and potato
D-7:00 spinach, broccoli and chicken soup - great recipe from Tammy!

Workout

Strength
Front Squat
55x8
77x5
99x3
104x3
109X3

114x3

3 sets of 10 ab wheel

Metcon

5 rounds

200m run

20 o-head lunges (15lb)

12 burpees

time:15:45

This workout was not my favorite, burpees and I do not get along as I can not seem to move them quickly. Felt good on the lunges but kept my weight low as my lower rt side still doesn't feel ready for the weight. Hopefully the next time I do them I can move up in weight. Butt is sore from the lunges but everything else seems to feel pretty good. Looking forward to o-lifting tonight.

Box Jumps and db deadlifts

Warm up

Turkish get ups

12, 17,5, 20 lb

2 on each arm

Workout

400m run

6 rounds of:

10 box jumps (20in)

12 db deadlifts (25lb)

end with a 400m run

time: 9:51

Weigh in this am

131.6

I was super hungry ALL day yesterday, had a lot of good snacks but just couldn't seem to keep up with my tummy. Tonight is Boys 2 Men with the girls. Working on making healthy choices at dinner!

Thursday

Food

8:00- 1 egg, 2 bacon

11:00- Chicken, spinach, onion, garlic in olive oil

1:00- 2 mandarin oranges

3:00-peanuts

7:15 - ground turkey, avocado, garlic

Workout

Today I olympic lifted, worked on drop snatches and clean pulls, my shoulders were super tired from yesterdays workout. I am thinking that I am going to go to bed early and hope for my muscles to feel refreshed in the morning.

Wednesday Workout

Strength

Jerks

55x3

77x3

87x3

97x3

Did the same thing as last time, just lower sets, I am working on getting my form correct, which I struggle with as the weight gets heavier.

Work out

50,40,30,20,10 Double Unders

25, 20, 15, 10, 5 Push Press (22.5 lb dumbbells)

50, 40, 30, 20, 10 Sit ups

Time: 11:21

Food

B- protein shake

S- coffee with vanilla creamer

L- salad, 1 piece gluten free pizza, 1 piece of regular pizza

D- tri-tip, spinach/mushroom, tea

Stress-level: Off the charts, and amazingly it is has nothing to do with work.

Snatch Work and Meal

Tuesday

B-protein shake

S- tea

L-orange chicken (my stomach still hurts from this choice)

S-mandarin orange

D- jalapeno chedder burger (with a lettuce warp no bun), minimal sweet potato fries

Work out

Per Coach V my snatch looked really good tonight, I did find that for the heavier weights I did a lot more power snatching followed by a squat rather then moving under the bar.

Snatch

3,3,3

55x3

65x3

70x3

Cleans felt good, as I got tired my jerk got shorter, need to work on getting under the bar.

Clean & Jerk

3,3,3

77x3

87x3

92x3

Hang Squat Cleans

The beginning of week 2 for my 8 week Paleo Challenge

6:00 am protein shake

8:30 1 egg and 2 bacon

12:00 2 chicken tenders with sun-dried tomato, basil and bacon. Blackberries

6:00 carnitas and avocado

Workout

Front Squat

77x5

87x5

99x5

104x5

Met-con

1 min to complete

5 hang squat cleans (65lbs)

as many KB swings as possible (16 kg)

1 min to complete 10 pushups and rest

7 rounds

My lower back started bothering me a little bit in the middle of this workout. I did one round where I completed the cleans but rested during the kb swings and push ups.

I am not taking any chances with my body this year as I really want things to heal!

5th Street Steakhouse and Over-head squats

Saturday Food Log

8:00 2 mandarin oranges

10:30 2 eggs, 3 bacon and small side of hash browns

5:30 5th Street Steak House with the ladies in my family = cheat...

fried onions, calamari, new york steak with blue cheese, twice baked potato with crab and cheese (only had like 3 bites and saved most of this meal for Santos) Dessert was Coffee with Kahlua and cream with a small amount of vanilla creme brulee.

I had a great time with my mother and grandma's they were still talking about their girls night out the next day. It was a blessing for me to be able to take them out to a nice dinner.

Sunday

8:00 pistachios on the way to church

11:00 Brunch at 33...burger no bun with eggs and bacon, small amount of potato, Santos ate about 90% of the ones on my plate.

6:00 bacon wrapped chicken tenders with sun-dried tomato and basil, broccoli, 3 small chocolate discs

4pm Over-head squats with Santos at the gym

55x5

65x5

75x5

80x5

The limiting factor on my OHS tends to be my wrists. Once the weight gets to be too high my wrists can't support the weight. Next time I OHS I am going to bring my hands in closer to see if that helps take some of the pressure off.

The other part of today was my wonderful hubby purchased me a pair of recovery SKINS while we were in Chico. They are super tight around my legs but fit comfortably around my waist. I am looking forward to possibly purchasing the regular ones later on. I may have found another obsession to go along with my Lululemon obsession!

Looking forward to starting Monday out strong with strict Paleo all week and a weigh in on Friday. This last Friday I weighed in at 133. Hopefully I will be at 130 by Friday, but we shall see!

Friday

Warm up

3 rounds

10 med ball tosses

10 split squats each leg

Workout

400m run

21 OHS (45 lbs)

15 dips (band assisted)

9 burpees

400m run

21 dips

15 burpees

9 OHS

400m run

21 burpees

15 OHS

9 Dips

Time: 19:12

Food

Another positive paleo day, however, I probably should have eaten more regularly through out the day

8-2 eggs, 2 bacon

1- Jake's burger salad

8- Tres Hombres - Chicken chipotle, guac, sour cream, some beans, veggies and a BITE of tortilla. I did not have ANY alcohol or ANY chips which is HUGE for me because I LOVE the chips at Tres! So even though I probably should have eaten less at dinner, I did really well!

Looking forward to tomorrow when I get to take my mother and 2 grandmothers out to dinner for their Christmas present at 5th Street Steakhouse in Chico.

Thursday

4 perfectly paleo days!!! Tomorrow will be my first weigh in day. Today was really hard to stay paleo, I was craving a sweet or bread or something NOT good for me! But I held it together at a staff meeting that had really good looking scones and walking through the bakery at Raley's to get to the meat. Why do you have to walk through the bakery to get to flesh???? It is NOT helpful!!

Today I got to privilege of back squating with my husband on my lunch break.

I have never done sets of 10 but that is what he likes to do so that is what I did.

33x20

55x10

65x10

77x10

87x10

I felt pretty tired by the time I got through the first 5 on the 87 but otherwise I felt pretty good

Food

8:00 2 eggs, 2 bacon

12:00 salami, ham, blackberries and raspberries

6:30 zucchini, pomegranate, pesto hamburgers

Wednesday Workout

Split Jerk

55x4

65x4

77x4

87x4

92x4

Workout

7 deadlift (55kg/121 lb)

7 pull ups

200m run

5 rds

10:09

Tuesday Food

8-1/2 protein shake

12- carnitas with guac

3- ham, raspberries/blackberries

8- tri tip and spinach with bacon bites

Wednesday Food

6 - 1/2 protein shake

8:30- 2 eggs and 2 bacon

2- tri tip, raspberries and blackberries

6-chicken with poppyseed dressing, broccoli

Feeling good with 3 perfectly paleo days down. Looking forward to finishing out the week strong!

Monday

So today was my first day doing 8 weeks for strict paleo. There will be the possibility of 1 cheat for sure on Saturday as I am taking out the ladies in my family for a ladies night dinner as their Christmas gift. But otherwise my goal is to make this a war...finally and see where it takes my body and my performance. When I look back over this last year it has been a struggle with body. Numerous injuries kept me out of the gym and took all of the fun out of working out. I am hoping that 2011 is much better!!

Front squat
55x5
77x5
87x5
97x5
102x2


Workout

In 1 minute perform
7 db push press (22.5)
fence sprint
as many double unders as possible

This lasted for 15 minutes.
I only took off 2 rounds of double unders and felt pretty good about how I completed this workout and I am looking forward to a light evening at the gym tonight


Food:
6 am - 1/2 muscle milk
8 am- 2 eggs and 2 bacon
11 am- black berries and raspberries, salami
3:30 pm - bacon wrapped chicken tender with sun dried tomato
7:30pm - pesto crab stuff portabla mushrooms.