suekee’s Neighborhood

Oiy. That's all I gotta say about today. At CrossFit we did a really nasty workout...

10-9-8-7-6-5-4-3-2-1 reps per round

65lb sumo deadlift high pull
65lb overhead squat
wall balls
box jumps
knees to elbows
for even # rounds, run 400m | for odd # rounds jump rope 100x

It freaking took me 42 minutes to finish! UGH! Then afterwards, somehow, I got signed up to do the Big Girls Don't Cry event at CrossFit Unlimited in October! WTF I guess its good motivation for me to work on my lifts and form. Details of the event are here . But it is basically 3 of the core workouts:

Fran

21-15-9 reps for time of:

• Thrusters(m95#/w65#)
• Pull-ups

Grace
30 reps from floor to overhead (clean jerks) for time(m135#/w95#)

SIGH! I have exactly two months to prepare for it which means I REALLY need to stick to my diet. I'm not worried about the Karen workout, wall ball shots are easy. Thrusters I don't have a problem with either. I will need to practice my pull ups for full range of motion and being able to do them faster. I also need to practice repping clean jerks at 95lbs. The last time I did that lift it was at 85lbs.

What will I be doing exactly to prepare??? 1. DIET. This is most important so that I can continue to lose body fat and gain lean muscle. This will help with my metabolic conditioning for being able to finish in a good time as well as make my pull ups a hell of a lot easier if I wasn't so damn FATSO!! 2. I will be coming into CrossFit every Tues and Thurs morning on my own to practice the lifts and the workouts. LET'S DO THIS!! You know me, I LOVE A GOOD CHALLENGE!!

645am unsweetened applesauce and protein powder

930am protein shake

1130am went to St. John's Grill. Had the daily special, pulled pork sammich. I only ate the bottom part of the bun and all the pork. Didn't eat the accompanying potato salad.... and a diet pepsi, of course!

230pm 1 spoonful of pb, 2 handfuls of FiberOne cereal

aaah yesterday was such a bad eating day for me.  i just won't complete my food diary for tomorrow.  that's how bad i feel about it.

5:00 - worked on biceps and shoulders.  then i did elliptical for 30 minutes

7:00 - coffee, 1 hard boiled egg, and 1 egg white

11:00 - ran 3 miles with my coworker, then i went to the driving range.  my shoulders will probably be sore tomorrow!

1:15 - some salad and veggie soup from erik's deli

I went to CrossFit by myself this morning to do the daily WOD. Some other guy showed up also to do it, I forget his name... some project manager at Yahoo or something or other... Anyway, it was deadlift 1-1-1-1-1-1-1. I did 145,145, 155,155,155,160,160. Gosh! I need get back up to my max!

645am unsweetened apple sauce and protein powder

900am protein shake

1130am went to the bomb ass kebab place again! had the chicken kebab with salad, no dressing. some pita bread and an egg plant spread. mmmmm i also caved in a had an almond dessert from the indian place next door. SOO GOOD!

430pm apple sauce and a couple handfuls of FiberOne cereal, no milk

630pm had dinner at my parents house. had nilaga with no rice. mmmm. then i couldnt resist a mini pan de sal! mmm

i slept through my alarm again today.  looks like i'll be working out after work, and hopefully sean still wants to run later on tonight.

7:00 - 1 egg and coffee.  i also splurged at starbucks and got a strawberry n cream coffee cake.  i had half.  YUM!!!

OK I had a really bad eating weekend! It seems like my diet always restarts on Monday!! But me and Steph stuck to the plan and did our 7 mile run ON VACATION! =)

Today at CrossFit we did TABATA for totals. 20 seconds on 10 seconds rest, of 4 minute sets for pull ups, push ups, sit ups and squats. I totalled 279! After the workout Michaela wanted to have an overhead squat contest with me. She's CRAZY! We did 65lbs, I was only able to do 12!! some contest!

630am unsweetened apple sauce and protein powder

900am protein shake

1200pm headed to korean! had soon doo boo, no rice. an assortment of kim chee. mmm

230pm a handful of fiber one cereal before I had to interivew someone.

400pm 1 spoonful of pb before a meeting

645pm sissy and cory came over for dinner. i made turkey sliders and sweet potato fries. I just had the patty with some lettuce greens and of course the fries! i could i resist??

8:45 - very late start.  coffee and fruit from starbuckles!

12:30 - shrimp louie salad from trader joe's

6:00 - salad

let's start off with saturday - coffee and veggies for breakfast, 1/4 of my veggie crepe, a little bit of thai rice, half of a chicken gyro, buffalo wings, and fries for dinner, 5 shots of vodka and a mixed drink, and a steak quesadilla for midnight clubbin' snack.  hahahaha

SUNDAY!!! - i did it!  went out the night before, and woke up in time for my run with Jan.  7 miles BABY!!  it was great.  my first meal wasn't till 11ish.  i had 3 nem nuong spring rolls(the bomb!!), and i think i killed the 12 little ban beo dishes.  aaah, carb heaven.  lol.  i had half of my starbucks, then we went to cess's.  there was no more freakin' pho!!!  so i had to settle for a small bowl of chow mein.

This morning at Cross Fit we did an AMRAP WOD for 25 minutes. I was only able to complete 4.5 rounds.

5 ring dips
10 overhead squats with 55 lbs
15 sit ups
20 thrusters

630am 1 slice of wheat bread with pb

900am myoplex carb sense protein shake

1130am pasadena salad from trader joes mmmm soo goood.

HOORAY! I'm down 2 lbs from last week. HOLLLLLA!

6:20 - got up to workout at work.  did random weights, but mainly worked on biceps and triceps

7:00 - 1 egg(couldn't peel the second one!) and coffee

8:00 - aaah im hungry already..eating strawberries and mangos

1:30 - AAAAAAH!  I LOVE CALIFORNIA SOURDOUGH.  hahaha, even though it's just sandwiches, it's the best!!!  i had a turkey sandwich.

5:30ish - snacked on peanuts

8:30ish - the other half of my turkey sandwich and a mcdonalds cookie - first strike to an unhealthy weekend!  lol

I went to CrossFit this morning to do Linda by myself. I didn't time myself but I don't care! That was a ROUGH workout!!

10-9-8-7-6-5-4-3-2-1 reps
deadlift 95lb
chest prest 45lb
hang squat clean (combination deadlift and front squat) 65lb

we have a bbq at work today. hopefully they will have some healthy selections. if not, i have lunch in the freezer.

630am 1 slice of wheat bread with peanut butter

900am myoplex carb sense protein shake

ouch. the blisters on my hands from the cleans this morning are really starting to burn. bbq is starting soon... i wonder if there's going to be ribs?? if so, that spells T-R-O-U-B-L-E!

1130am COMPANY BBQ! I have to admit I did fairly well. I had salad greens with no dressing, 1 piece of bbq chicken and fruit. the bad is that Kevin bought an ice cream sammich and I sliced off a piece for me to eat! LOL But STILL, this was better than most days. =)

230pm 1/2 protein shake

330pm the other half of my protein shake

I met up Sheena at CrossFit and did a WOD with her. Crazy I know. 3 rounds. 50 double unders with the jump rope, 50 GHD sit ups, 50 GHD back extensions

715pm jamba juice strawberry nirvana with protein boost

830pm i munched on my kim chee at home