quick update

WarmUp:
Shoulder Mobility
Leg Mashing

MOD: Rope Climb and Handstand Progressions
i did one rope climb but it put a little too much strain on my hurt arm for comfort so i just stuck with the one, but i def need to work on these when i am 100% again. worked on single arm handstands on the wall, can get left arm up no problems, still working on getting right arm up, can get it up now, just can't hold it and also worked on handstand walks, getting much better at my form and free standing form :)

WOD: 3 RFT Av'd
400m Run
15 OHS (95/65) 55#
15 Box Jumps
15 Pullups
250m Row
time - 18:52
1st female done, Kyle beat me, BUT i wasn't Rx'd, although the shoulder/arm sitch is feeling MUCH MUCH better, PRAISE JESUS!, hot Kim and Juliette both did Rx'd. on a high note, did find out that Juliette cannot do kipping pullups strung together so that one day like a week and a half ago when her total score was higher than mine?! it was bc she had to of been doing box pullups to have had that great of a margin over me so there you go, mystery solved ;) the shoulder actually felt a million times better this AM, more sore than hurt rather than the other way around for the past week and a half or more so that is FANTASTIC news, bc the Open start this week and i would really like to be able to do my best so next year, when i am concentrated on actually being competitive (oh yes, it is my year next year!!!), i wil have something to bump it up against :) very exciting. oh and on the emotional front, feeling much more settled. i've been praying a lot on verse Phil 4:8 lately and that God help me to concentrate on it throughout my day and its been working. i've been feeling less frustrated and irritated with the little one, feeling a lot less anxiety towards el hubbo in my thought life AND feeling just more centered in general. i vowed that from here until i see fit, or God tells me otherwise, that there will be no more trash t.v. - had to delete Gossip Girl and One Tree Hill from my DVR recording schedule (i think those are my only two really trashy ones, i don't count Vampire Diaries as trashy...i wonder why, hopefully its just because i like it so much! i will say though that i feel physically dirty after watching GG or OTH and i do not after VD, so i will keep my inner compase set on high this week to see if that changes). so i'm allowing myself one t.v. show while i eat, if there is something on i want to watch, last night i watched Heart of Dixie recorded, the night before Joel Osteen's Sunday sermon recorded, and then Magsdale and i head off to bed to continue reading Revelations...its a very strange book of the Bible. not sure how i feel about it yet, but i will read it until its done and then i think i will move on to my favorite book of the bible Phillipians :) XOXO

is she trying to kill us?!?!?!

i think coachie poo had it out for us last night when she came up with this. i mean who names their WOD "Nasty Girl Sleepover" i ask you?!?!?!?

WarmUp:
4 by 400m Run
30 second rest between each 400mfinished in 9:06, i wrote this down wrong on my little board...Nicole clocked me at 9:09. eh, i'll claim either one ;)

MOD:
Review Movements

WOD: Nasty Girl Sleepover (16#/55#)
3 Rounds of Cindy
1/2 of Karen (20/16)
Fran (95/65)
2 Rounds of Nancy (95/65)2
5:30 this. was. AWFUL! seriously, this is the first WOD i actually felt nauseous during, it was the run on the second round of Nancy where i thought for about 2 minutes that i might hurl on the street. i just took the run SLOW and that settled my stomach but DAMN this was seriously no fun. i was done after the 1/2 Karen which is i knew would happen, thank God i didn't try to do Rx'd on Fran and Nancy..separately i feel pretty confident i could have done Rx, but all that together, NO WAY ON EARTH was it going to happen. of course Hot Kim did Rx'd - she amazes me...

*****     *****    *****   *****  *****

1 Round of Cindy is 5 Pullups, 1o Pushups, 15 Squats
Karen is 150 Wallballs...we are doing 1/2 Karen 75 Wallballs (10' mark, but i didn't consistently get it up there, i was hitting the 8' mark regularly...i think wall balls should be adjusted based on your height as a person...just saying!)
Fran is 21-15-9 Thruster/Pullups
Nancy is 400m Run, 15 OHS 

that's all i got...today started month end close at work so i have no time to blog, but meal plan is going better - found out that if i plan meal timing for 2 and 3, i do better in the afternoon. the whole tithe thing still has me feeling uncertain and as i talked to the pastor's wife about it, she said i should definitely pray about it more and find a good answer for myself. so i am going to read two books on it, one pro-tithe, one con-tithe...well not really con as much as it is a refute of the protestant view of tithe and how tithing is of the Old Testament...its all very confusing to me so pray and read i shall until it becomes clear what the answer is for our family. anyway, talk soon. XOXO

i had a lot to say...

but at this moment, i cannot form the thoughts correctly. it was about tithing and small groups and the "issues" i seem to have with both, but dern it all if i'm not exhausted and cannot think straight. day one of M16%BFS started out great, but is slowly and consistently falling off the ledge...i'm exhausted! and i thought it looked like a lot of food...but its not. oh how its not, each meal, save for my awesome and very filling breakfast, has left me wanting...MORE (picture the cookie monster here)! i definitely made a poor choice for meal 4 when i had the option between 3 oz of egg whites/chicken/fish...i ran out of fish and chicken so the fall back jack was egg whites and from there i haven't been able to recover my energy. at the moment i am not hungry, my protein shake with coconut milk is pretty filling, but energy wise i. am. dragging...ass. the WOD was a strength workout and i felt really pretty strong during it - i could only do the advanced weight as Rx'd is my 1RM clean, so adding 8 more reps to that, for 5 rounds THEN getting is up over my head in a push jerk was not going to happen. i opted for 85# and it was rough. i finished with a decent time though, so i was happy. actually, i didn't even think i was going to be able to use that weight for 5 rounds at the beginning...hell in the middle i was seriously fighting with myself to not drop down in weight...looking back on it, i'm still wondering how i did it. i guess that's a pretty good workout then. i'll write about my "issues" tomorrow...i know you're dying to hear all about it ;) XOXO

Warmup:
400m Run
250m Row
15 Dbl Unders
15 Pullups
Hip Mobility
Shoulder Mobility

MOD: 10M Skill Work
Head Stand/Hand Stand/1 Arm Hand Stand
HSPU/Kip HSPU
Hand Stand Walk

WOD: "DT" In honor of USAF SSgt Timothy P. Davis
5 RFT
12 DL (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)did not do Rx'd, did Adv - 85# 14:59 rough, rouGH, ROUGH!

some updates...

1. coachie poo came through! she sent me my food challenge/meal plan last night and it is, well, different. i'm not gonna lie, it frightens the crap-ola out of me. there are a shit ton more carbs than i am used to, but not a whole lot of fat which again, not used to. i am so excited/anxious to see how my body responds to this. we will take it a week at a time to see what reactions my weight and BF have with the changes. i will also be adding in one more day a week of AM WODing for this next month to see how my adrenal exhaustion copes. i'm REALLY looking forward to the next couple of months of seeing how my body is going to grow (muscles) and lose (fat). mission 16% BF STAT will officially be under way on Monday, as i need to go to Whole Wallet and stock up on the necessities. fuN, fUN, FUN!

2. WOD this AM was actually a really nice change of pace. it was a strength WOD and we worked on snatch (one of my most challenging lifts, actually it IS my most challenging lift). it was REALLY good to be able to work on form and slowly build in weight. i felt better about my snatch form leaving the gym today then ever before. confidence is key in O lifting and i'm gaining more each time we do stuff like this! now this is NOT to say that i am very strong, but i will get there...someday :)

Warmup:

PVC Warmup
Bergener Warmup
400m Run
10 L Sit Pullups
10 CTF Pushups

MOD:
High Pull Exercises
Power Snatch

WOD: "21"
Find your Max Effort Power Snatch in 21 Mins with a Med Ball Clean "Finisher"

1 Min Power Snatch
6 Med Ball Cleans (20/16)
Rest with left over Min-Reset Weightworked up to last 2 sets of 70# and got about 3 reps each in those minutes. form wasn't great, but it was def better than it ever has been!

3. the new gate is finally up on our privacy fence, the new dog house if finished (i pick it up on Saturday), and as soon as i get Magpie's new doggie oasis set up i will post pics of her new digs. it. will. be. AWESOME.

4. i have realized something major that i have grown to not like about myself and i need help changing it. i am an interrupter to the highest degree. it doesn't matter who it is, i interrupt. all. the. time. it's not that what the other person isn't important or that what i have to say is more important, i just get excited when an idea pops into my head that i think is relevant and will connect me to that person on an even deeper level and i do not want to forget it. however, this is no excuse. in the end, i am showing that person that they are not important enough to let finish their sentence/thought, even though that is not what i am intending. so i have asked God for the discipline i need to be self aware enough to stop this horrid trending in my behavior. i fear this is going to be a hard lesson learned and some serious embarrassment is going to be had, as i do it so often that i am bound to slip...and because i have now enlisted God's help and he does NOT mess around, i am in for some rude awakenings if i choose to ignore his gentle nudges in the right direction. so far this morning, i have done well, i wrote "listen" on my hand so i am reminded of it often and when i was talking to one of my fellow managers this morning, i kept repeating "listen" over and over in my head so as not to interrupt...this is going to be a tough one to break, but it MUST be done. it is rude and i am ashamed that i do it so often. i've been praying for extra self awareness when it comes to this so that i hopefully can catch myself in the act and create a new behavior pattern quickly. pray for me :)

WOD 1/25/12

Dynamic Warmup

MOD: DBL UNDER SKILL WORK

Power Jumps
360's
Speed Work

almost got a full 360, but was one turn short when i messed it up..its hard!

WOD: Rx'd
800m Run
21 DL (135/95)
21 Box Jumps (24/20)
400m Run
15 DL (135/95)
15 Box Jumps (24/20)
400m Run
9 DL (135/95)
9 Box Jumps (135/95)
800m Run16:25 had to lay down on the ground when i was done i was do derned tired!!!! loved it :)



yesterday's WOD was awesome, it hurt. a lot. best part about it, i finished first in the class, well first female...there's this one crazy dude that kicked the shit out of my time (Dave), by like 3 minutes, but oh well, i'm not counting him ;) on the adrenal exhaustion/hypothyroid front, things have been going swimmingly! i've been getting about 2 extra hours of sleep a day which seems to be helping dramatically, i've cut out all alcohol (for now, i will add wine back in after 3 months if i want to every now and again) and am only having a cheat day every other weekend (now this does not include my dark chocolate fix that i allowed myself three times last week, a girl has got to have something! baby steps people, baby steps...). anyway, things are on the up and up and after praying about the discouragement in my heart for the past couple of days, God took it from me and i have been feeling very happy, i'd even go as far as to say, joyful...and that's something new :) so yep, i'm a happy girl. and getting stronger, faster and leaner by the day! now i just need good ole coachie poo to come through with my meal plan so i have a bit more direction and structure with my macro intake!!!!! XOXO

things i need to remember...

1. got a PR on my clean today - 90# (attempted 90# split jerk from the clean, but couldn't get full extension at the top. two separate attempts and failed both times. moved to the rack to try but then ran out of time and the WOD started.)
2. decision for SD, this is a big one. i'm feeling really unsettled about it for some reason even though the flight plans and what been worked out...don't know why, but it just doesn't feel right. i have asked God for guidance and know he is laying out a path in front of me for the best.
3. plan for the little one. its gonna cost me. big. but, it has to be done. right now her living situation while i'm away at work is unacceptable. i may or may not be considered an abusive mother...and she's only a dog :(
4. miss my husband. miss my best friend. miss my sounding board and my heater. too bad they're all the same person and that person is playing in the woods for the foreseeable future. ho hum. will be good to have him back in October, that's for sure.
5. supposed to snow today, wonder if it will happen. snow day tomorrow??!? yes, please :)
6. current weight with clothes and vans on = 132 (ugh). current bf = 25.1% (which i have to admit was lower than i was expecting. the hubby and i guesstimated about 30%, guess i have more lean mass on me than i thought, which is fantastic news!).
7. Nicole says i cannot have my NOW protein any more bc of the fructose content and soy derivatives. i may cry at this news. its the only protein i've found that works in my system. anyone out there have any suggestions on protein isolate that is crap free? i CANNOT do concentrate, it stops me up something good and create a bloatation device around my stomach that could provide buoyancy if i was left for dead at sea...just sayin'
8. goals for the year 2012 physically: 16% bf that is maintainable (totally do-able, thank God for providing me with a great gym and coaches), 95# ground to OH, 2 muscle ups in a row, walk/run the little one at least 3 days per week.
9. goals for the year 2012 financially: pay off rest of car loan (yippeee), then start putting all extra money towards the pay off for the hubby's truck. next up, save for a new car, pad the savings and start investing as soon as those two bills are obsolete.
10 goals for the year 2012 spiritually: join some kind of bible study, read at least 3 new books with some substantial meaning while the hubby is gone, get as much sleep and rest as possible to heal from the strain i've put my body through the past decade or so, and have quiet time with God every single day.
11. make fun of the Pristine Army Wife, or as she shall now be called - PAW for being an idiot.
12. write in my blog at least each day of the week (save for the weekends) so i have some sort of record of this year since the hubby won't be here to witness all of my mishaps, shenanigans and fun ;)