Archive | January 2012

Not Giving Excuses

I’m not giving excuses for my diet today.  Today I was “off”.   I wasn’t feeling too hot.  I was tired. And I think my not feeling satisfied with my food for the last few days, got the better of me today.

Breakfast was okay.  2 eggs with paleo pancakes.  I tried to figure out the points on the pancakes but the web was down so I will figure it out tomorrow.

I knew I was hitting the movies with my mom.  I knew we would share a popcorn.  We did and for whatever reason we got a medium when we should have gotten a small.  I did bring carrot sticks which we both ate as well popcorn.  I also brought 33 ounces of water for each of us that we drank as well.

Than fast forward to the rest of the day…. I knew I was going to my best friends house for dinner.  I asked what I needed to bring for the spaghetti dinner.  I was planning on having a little pasta and mostly meatballs.  But we ended up having to go somewhere else and not eating to late.  We couldn’t have any food or drink with us, so eating dinner was not a little pasta.  Than we had cake from Bella Napoli.  This was my fault.  I was over that way today and just randomly stopped in to get something.  I have been to Bella Napoli maybe 3 other times in my entire lifetime of living here.  My car going into the parking lot was being pulled there like a magnetic field.  The cake was ok but not the greatest that I’ve had from there.  I did get most of my water in which was a plus!

Tomorrow is Monday and I have a busy week ahead! I have a concert, movie plans, a play at Proctors and 1 very late night at work.   I will keep myself in check and not let today set me back!

22 days into the challenge and to “fall” off the wagon with not measuring and logging food is Ok as long as I don’t make a habit out it!

Congrats to everyone who is being strong and pushing forward! Tomorrow I will hit the dreaded bitch “Karen” as long as the roads are bad in the AM.  Karen and I are not friends but if I can get there, I will not let her win!!

Until tomorrow..Being Better Than Yesterday!

~~~Jonesy~~~

PS— I did hit mobility at home today with some foam rolling and couch stretching!

 

This entry was posted on January 22, 2012. 2 Comments

Snowy Saturday

This morning I woke up at my brothers to snow.  I contemplated not driving all the way to ACF to hit the WOD, but since I had promised ladies that I would meet them there I went.  I could have very easily gotten off at my house and went back to bed.  The roads were horrible! My white knuckles all the way to the gym were not a great warmup!

I noticed today that in the triple WOD room, my endurance is getting longer for warm ups.  I still hate running but I’m not as afraid of butt kicks and Frankenstein’s as before.  My endurance has a long way to go!!

The WOD was 30 of each- ring dips, box jumps, squat cleans, double unders, burpees, ab mat sit ups.  Ring dips I did push ups for.  My arms were still smoked from yesterday’s WOD but I got thru them.  Box jumps since the class was so large, I used 3 45# plates.  I need to continue the volume training for my box jumps.  Squat cleans– horrible today.  My body was so sore from Friday I went light on the weight.  I may have gone too light but every one of those squat cleans I felt.  Double unders I did singles, and banged those out pretty quick.  Ab mat situps felt like a rest and then burpees.  I lost track of burpees and know that I did at least 30 but I’m pretty sure I did more than that.

Part 2 was a hang squat clean ladder.  Really?!?!? More squat cleans.  So essentially you were supposed to do 60 hang squat cleans.  I increased my weight from the first WOD but I was feeling every one of those movements and scaled the reps to a 1-4 volume ladder.

I contemplated leaving before gymnasty started because of the weather but I stuck around.  It’s always nice to work on superman and hollow rocks.  I also got some knee tuck practice in. My shoulders were smoked and I need to practice just hanging from the bar more.

I was super exhausted today and took a nap in the afternoon.  The rest of day was spent relaxing.  I was staring at my work that I brought home but I won’t do it this weekend.  It will be there for me later.

Food was ok today.  I haven’t been feeling satisfied so I’ve been eatin food and recording points but it doesn’t seem what I want.  I kept my water better than I usually do on the weekends and drank 64 ounces.

Saturday, January 21, 2012

Morning
3  large egg(s)
6
3  slice(s) cooked crisp turkey bacon
2
1  large banana(s)
0
Protein Shake
3
Subtotal 11
Midday
1  cup(s) grapes
0
1  item(s) Oven Toasted Flatbread Sandwiches Ham & Cheese Flatbread
8
Subtotal 8
Evening
1/4 cup(s) shredded part-skim mozzarella cheese
2
3/4 cup(s) Steamfresh™ Lightly Sauced Broccoli, Cauliflower Carrots with Cheese Sauce
1
1  Turkey Chili Paleo
3
Subtotal 6
Anytime
Cheddar crisps – Quick-added food
6
keuring hot cocoa – Quick-added food
2
Subtotal 8
Food PointsPlus values total used 33
Food PointsPlus values remaining 4

Until tomorrow….Being Better Than Yesterday

~~~Jonesy~~~

 

Crossfit Leapfrog

Some days I don’t like group warm ups.  Today Dean had us sprint and do burpees. 2 of my least favorite things.  Doesn’t help that I hit a hole in the floor on one of my sprints but luckily I didn’t sprain my ankle.  The very last thing we did was crossfit leapfrog.  I (no we) all thought Dean was crazy.  Leapfrog with a burpee before you leap.  WHAT?!??  Luckily I was paired with someone who hates burpees as much as me however, I felt like I was 2X the size of her leaping so I didn’t really “leap”.

Next was “Elizabeth”.  She’s one nasty girl! I believe the last time I did her, I cleaned than squatted in 2 separate movements.  Today, I successfully did squat cleans!!! I used 55# and it sucked.  45 Squat cleans and 45 ring dips was hard today.  It took me 11:33 and I felt ok with that time because it was my first time hitting the WOD with squat cleans.

After Elizabeth, we had to hit 10 rounds of 15 deadlifts and 15 pushups in 15 minutes.  I got to 8 rounds and finished the dead lifts in that time.  My arms were on fire for the pushups.  Deads were mostly unbroken at 75#.  Dean called time and myself and 2 other people kept going to finish the WOD.  I got to 19:58 with all 10 rounds complete.  150 deadlifts and 150 push ups……Holy Cow!!

Foam rolled for a lot after class.  Feeling it in my butt right now and wishing I had a foam roller or lacrosse ball with me to relax  Going to bed to rest up for tomorrow’s torture…I mean WOD

Weight Watchers Online

PointsPlus® Tracker entries

Friday, January 20, 2012

Morning
3  slice(s) crisp cooked bacon
4
1  large banana(s)
0
3  large egg(s)
6
Protein Shake
3
Subtotal 13
Midday
unsweetened coconut – Quick-added food
3
4  oz cooked skinless, boneless chicken breast(s)
4
1  cup(s) lettuce
0
1/2 cup(s) Carrots
0
2  Tbsp Light Light ranch dressing
1
Subtotal 8
Evening
1/2 cup(s) fat free salsa
0
3/4 cup(s) ice cream
6
1/2 cup(s) fresh tomato(es)
0
3  Tbsp sour cream
2
4  oz beef taco
7
Subtotal 15
Anytime
No entries for this meal time.  
Subtotal 0
Food PointsPlus values total used 36
Food PointsPlus values remaining 1

I drank over a gallon of water today!!!

I forgot my pedometer at home so I’m not sure but I know I hit 10000 steps.  Took steps as much as possible today!

Until tomorrow…being better than yesterday

~~~Jonesy~~~~

 

Bonus Blog for today!

So we all just got challenged to write about our challenge thus far.  I’ve submitted and decided to put it on the blog today as a Bonus!

My 90 day Experience Thus Far

 The New Year brings resolutions that are usually broken within a few days.  I was excited that this year ACF/CCP decided to do a 90 day challenge that wasn’t just focused on Paleo.  I did last’s year challenge and didn’t finish.  I completely fell of the paleo wagon about halfway thru (no realistically it was probably much sooner than that).  I didn’t even get an “after” picture taken.

 This year, I thought long and hard about the challenge.  I went back and forth but decided that since it wasn’t Paleo focused I would go for it.  I’m not hiding the fact that I decided to join Weight Watchers prior to the challenge.  It’s not Paleo but it’s working for me.  Blogging every day has held me accountable for my food.  I was following the WW program but there were days that I wasn’t tracking food and I would feel it. I don’t mind putting my food out there and I appreciate all the feedback when I have those “bad” days. This challenge has kept me on track and the scale and inches I’m losing are reflecting that.

 The workout aspect of the challenge has also kept me in track.  I again stopped tracking my WOD’s.  I know I have done “Elizabeth” and “Fran” and a 2K row but for some reason I stopped tracking my WOD’s.  This challenge is making me refocus on that so that I can see what my progress is.  I love seeing myself improve but the support that has been given to me and the other athletes within the challenge, speaks volumes in itself.  The support alone will really show that no matter what the outcome of the challenge, it has been a success. I’m so happy that I decided to join the challenge

Just one of those days…..

So this morning, I got up (Rest day from ACF) and I was getting dressed for work and I wasn’t happy with any of my outfits.  I’ve gone down 4 sizes since I joined ACF but there are still days where I feel like I did back in August 2010.  Today was one of those days.  I tried on about 4 or 5 pairs of pants before I settled on a pair.  I didn’t feel comfortable in anything.  At least I wasn’t laying on the bed trying to do zip them up…. but I didn’t feel right.  I finally settled for something but I knew it was going to be one of those days.

I got to work and was starving.  I needed to wait until the actual paying students were fed breakfast and at that point we stopped serving breakfast.  Now being the “boss” I could have made breakfast anyway but I wasn’t doing that.  I ended up eating a bagel…ugh.  All afternoon I felt the effects of it.  I was tired (and I’m still not 100% from this cold that has been lingering within me for over a month).  I wasn’t hungry all day though.  I drank 120 ounces of water at work today.  It was almost 4 PM before I realized that I hadn’t eaten again. I grabbed a quick bite and then sat down to eat a huge salad for dinner.

All day I wasn’t feeling 100% and it all goes back to that feeling getting ready.  It was just one of those days and I’m not letting it carry into tomorrow.  I’m planning on hitting the 7AM WOD weather dependent.  I really hope my WOD is not shoveling in AM!

Stats for today:

11288 steps

132 ounces of water today

Sleep was 8.5 hours but still didn’t feel like enough

Thursday, January 19, 2012

Morning
1  large banana(s)
0
1 1/2 oz creamy peanut butter
7
1  bagel(s) restaurant type poppyseed bagel(s)
8
Subtotal 15
Midday
3/4 slice(s) meat loaf
5
1/2 cup(s) mashed potatoes
3
1/4 cup(s) cooked frozen corn kernels
1
Subtotal 9
Evening
3  oz cooked skinless, boneless chicken breast(s)
3
1  cup(s) canned peaches, water-packed
0
1  cup(s) uncooked celery
0
2  Tbsp sunflower seeds
3
1  cup(s) lettuce
0
1/2 cup(s) Carrots
0
2  Tbsp honey mustard
1
Subtotal 7
Anytime
keuring hot cocoa – Quick-added food
2
Subtotal 2
Food PointsPlus values total used 33

Until Tomorrow….Being Better Than Yesterday

~~~Jonesy~~~

Foam rolling heaven…

I thought today’s WOD was perfect! I love starting off WOD’s with foam rolling!! It’s the perfect pick me up! Plus it gives me time to socialize without getting in trouble by the coaches.  Foam rolling always makes me feel better.  I really wish my office had even the tiniest bit of carpet so that I could do the couch stretch, foam roll or use the lacrosse ball on my shoulders while at work.  It seems stress is so high at work that is when I need the foam rolling the most.  I actually started getting a migraine today while at work. I haven’t taken any of my migraine medicine since about 2 months into crossfit.  It eventually went away but didn’t feel good at all.

The WOD was 5 rounds of 3 dead lifts, 6 burpees and 25 double unders.  I went with 165# for the deadlifts.  They were all touch and go ( :) ).  And 6 burpees….well that’s just the right amount of them to make me do them correctly!! I heard don’t forget to jump from across the room from a great friend and cheerleader.  Hearing that made me jump higher! Than the double unders.  Lucky for me, I spent a few bucks a few years ago and bought a jumprope.  I did my singles and did most of them unbroken without tripping on the rope.  How far away are double unders exactly? We did this for 5 rounds with 4 minutes of rest between.  Each one of my rounds was between 1-1.5 minutes long.  I felt great about that because 1) my DL were spot on 2) I used to 6 burpees in 1.5 minutes so endurance and quality of burpees is getting better 3) my jumps were actual jumps! YAY!! I was happy with my performance today.  After all that…25 Russian Swings.  We don’t do nearly enough but I went heavy and didn’t break any rounds.  I do know that I need to get to a Hells Bells class soon.

Work was work. I was sad that I missed Strong(wo)man and yoga  because of work.  My plans got cancelled for tonight but I was able to get more sleep in.  And tomorrow is Thursday so it’s a rest day!! YAY!!

Stats for today:

13568 steps

foam rolling before and after class

120 ounce of water…Yup that’s right!!!!

Food was good but when I drink so much water…I’m not hungry!

Wednesday, January 18, 2012

Morning
1  large banana(s)
0
3  large egg(s)
6
1  Cranberry-Maple Slow Cooker Oatmeal
6
Subtotal 12
Midday
3  oz cooked skinless, boneless chicken breast(s)
3
1  small cooked sweet potato(es)
2
1  Tbsp honey mustard
1
6  oz 0% Strawberry nonfat
3
Subtotal 9
Evening
1  piece(s) Alaskan salmon burgers
3
2  Tbsp Light Light ranch dressing
1
1/4 cup(s) fresh blueberries
0
1/2 cup(s) Carrots
0
1  cup(s) fresh tomato(es)
0
1  cup(s) lettuce
0
Subtotal 4
Anytime
1/3 cup(s) ice cream
3
1 1/2 cup(s) strawberries
0
keuring hot cocoa – Quick-added food
2
GV graham cracker – Quick-added food
2
Subtotal 7
Food PointsPlus values total used 32

Until tomorrow….Being Better Than Yesterday

~~~Jonesy~~~

Just a Quickie

Just a quick post tonight as I’m exhausted and I hope to get to sleep soon!  Today was insane at work and I ran out of almond milk so I couldn’t make an extra protein shake for a snack later in the day.  I have my food written down at work but since I drank so much water (100 ounces.. :) ) I wasn’t hungry at all.  It was weird but I didn’t want to eat today.  I know that wasn’t good either but I drank my water!

Todays WOD was 30 snatches (Isabel) for time; 100 push ups; 100 sit ups.  I completed all of it in 19:16! Holy cow!! I didn’t miss a rep on any of the events AND I didn’t lose count in my reps.  I was focused, concentrating on my movements; listening to Dean talk to me and rested when necessary! I was happy with my performance!

Here’s to tomorrow.  Hoping my plans don’t fall thru but if they do, I’m hoping to get to yoga tomorrow night.  I do know that I have to work late so that could be a problem!

Walked my 10,000 steps today! Drank my water! Now track food and more protein will equal a trifecta!!

Until tomorrow….Being Better Than Yesterday

~~~Jonesy~~~