Day 15

Today is Memorial Day and at the gym we paid tribute to men and women that serve in the United Sates Military with the Memorial Day Murph Fundraiser.  Check it out at Memorial Day Murph Fundraiser .

Once again the morning was busy, and I missed breakfast.  We had a lot of fun at the gym and before I knew it the day had flown by and it was 2pm.  We flew over to IGA for a quick snack and a coffee.

Breakfast:  Americano w/ splash o heavy cream
Lunch:  sliced Honey Ham deli meat, apple, Americano w/ splash o heavy cream
Dinner:  taco beef, grilled onions & peppers, avocado, tomatoes

WOD:  Murph 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run
Time:  48:51

Day 14 - Rest & Cheat Day :D

Sunday was a good day to relax, unwind, and eat a pint of Ben & Jerry's.  My plan initially was to save my cheat for the winery event, but I held to one glass of wine.  The morning was busy with no breakfast, lunch was light, then I made it through a movie at the theater with no snacks.  Sunday night came and all bets were off.

Breakfast:  Americano w/ splash of heavy cream
Lunch:  Small Salad w/ ham, olive oil, vinegar, & italian seasonings, glass of wine
CHEAT Dinner: Chicken breast, mozzarella & tomato salad, 2 glasses of wine, 1 pint of ben & jerry's

Day 13

This is day 13.  Overall things have been going swimmingly well.  This 4 day weekend (i took Friday off) has proved a little more difficult as I have to decide where to have my cheat meal.  Friday, I went to my favorite deli downtown and passed up homemade mozzarella and bread.  Yesterday I bottled wine with my Family and I passed on testing the fruits of our labor because I really want to save it all up for an event at Chateau Ste Michelle today.  It just highlights how many cheat opportunities come up and if you're not careful how it can add up to a mountain of bad meal choices in a small span of time.

Breakfast:  2 eggs, 2 slices watermelon, tomatoes, cukes coffee w/ splash o heavy cream
Lunch:  Ostrich Fajitas w/ guacamole
Snack:  Iced Americano w/ splash o heavy cream
Dinner:  Steak w/ mushrooms & shallots w/ one glass of wine

WOD:  3 rounds 400M Run, 21 Snatch 55#, 15 Push Press 55#
Time:  17:33

Day 12

Breakfast:  Skipped, busy day that started with Hot Yoga and a trip to the DOL
Lunch:  Salumi Salad
Snack:  Iced Americano w/ a splash o heavy cream
Dinner:  Shredded Beef, coleslaw, broccolini
Dessert:  Taking Nuts & a Banana to the movies with the kiddos.

WOD:  Hot Yoga

Day 11

Breakfast:  2 eggs, 3 pieces bacon, cukes, tomatoes, Americano w/ splash o cream
Lunch:  Chicken Vegetable Soup
Snack:  Whey Protein Smoothie w/ strawberries
Dinner:  Pork loin, Zucchini, Yam, Nuts, glass of wine

WOD:
1 mi Run 30 Knees-to-elbows 75 Double Unders 800 m Run 20 Knees-to-elbows 50 Double Unders 400 m Run 10 Knees-to-elbows 25 Double Unders

TIME: 24:36

Day 10

Today is a massage during lunch day, so no time for swimming.  Happy to PR Elizabeth by a minute!

Breakfast:  2 eggs, 1/2 avocado, grape tomatoes, 1 Americano w/ splash o heavy cream
Snack:  too many macadamia nuts (i finished the container, so no more temptation)
Lunch:  broccoli, bell pepper, chicken breast, beets, cukes, mushrooms, EVOO, & balsamic
Dinner:  steak, mushrooms
Dessert:  wine

WOD:  Elizabeth, 21-15-9, Squat Snatches 95#, Ring Dips w/ a red band
Time:  11:16

Day 9

Got a lot of sleep last night so today is looking a lot better.

Breakfast:  2 eggs, grape tomatos, 1/2 avocado, Americano w/ splash o cream
Lunch:  left over Pork Loin, broccoli, beets, cukes, mushrooms, bell pepper, 1/2 avocado, EVOO & Balsamic
Dinner:  2 chicken thighs, broccoli, cukes, tomatoes
Dessert:  mixed nuts, 1 glass red wine

WOD:  Row 1000M, 41 Back Squats 65#, Run 800M, 39 Power Snatches 65#, 50 Double Unders, 38 SDHP's 65#
Time:  20:36

Endurance WOD:  Run 12 minutes, rest 2 minutes Run 12 minutes
first 12 minute:  1.45 miles
second 12 minute:  1.38 miles

Day 8

Didn't sleep well last night.  This leaves me unfocused, bored, and wanting food.  To recharge myself I headed to the gym at 11:30am.  The wheels started spinning again, but at 2pm I crashed and in came the nuts and Americano.

The highlight was that I got to walk with Murdock while Maya biked around the neighborhood this evening.  Just what the doctor ordered.

Breakfast:  2 eggs, grape tomatoes, mushrooms, 1/2 avocado, 1 Americano w/ splash o cream
Lunch:  Hamburger Patty Salad w/ broccoli, mushrooms, beets, cukes, olives, balsamic, & EVOO
Snack:  Macadamia Nuts, 1 Americano w/ splash o cream
Dinner:  Small steak, roasted baby cabbage, squash, 1 glass red wine

WOD:  20 Minute AMRAP  5 CTB Pull ups, 10 Wall Ball, 15 KB Swings
Rounds: 9 + 10 Wall Ball

Skipping the Endurance WOD cause I feel drained.  Planning on a Swim or Run tomorrow.

Day 7

A recap after the first week.  The food has not been difficult at all.  Wine has been what I miss most, but after my headache Saturday morning I wasn't really craving it too much last night.  The one glass a night option helps to keep me off the edge.

Rona & I climbing the rope on Friday.

The most noticeable result is that I feel leaner.  My energy level has been relatively unchanged although I've been a little more on edge at work.  That could be related to work stress as well as diet change.

My main goal is to get my legs healthy.  Let my friend Laura down today for a long run... UGH!  I took a rest day Thursday and then another one today due to tightness in my right Quad.  It's back to training as normal tomorrow.

Breakfast:  Americano w/ Splash o heavy cream
Brunch:  Beef Ribs w/ Salad & Balsamic & Olive Oil
Dinner:  chicken breast w/ mushrooms, onions, and roast asparagus, 1 glass red wine
Dessert:  nuts


Rest Day:  Went for 3 mile walk with the family.

Day 6

Saturdays are always a little nuts.  I generally don't get real food in me until noon.

Breakfast: 1 Americano w/ splash o cream
Lunch:  2 eggs w/ salsa, grape tomatoes, avocado
Dinner:  1 piece pork loin, squash, roasted eggplant & onions, 1 glass of red wine
Dessert:  1 banana and a few mixed nuts for salt

WOD:
For time:
20 Calorie row 30 Burpees 40 Two-hand dumbbell ground-to-overhead (25lb) 50 Toes-to-bar 100 foot Overhead right leg lunge (25lb plate) 150 foot Sprint

TIME: 16:12

Day 5 - Cheat Meal

CHEAT NIGHT - I feel like crap this morning.

Breakfast:  2 eggs, blueberries & Cantaloupe, 1/2 avocado 1 Americano w/ splash o heavy cream
Post WOD Snack:  almonds, dried apricots
Lunch:  Chicken Breast, broccoli, mushrooms, cukes, olive oil, & balsamic
Dinner:  steak, 3 glasses of wine,  4 squares of dark salt chocolate

WOD:  For time: 10 Push Press 95 lbs, 5 15 ft Rope Climbs, 8 Push Press 95 lbs, 4 15 ft Rope Climbs, 6 Push Press 95 lbs, 3 15 ft Rope Climbs, 4 Push Press 95 lbs, 2 15 ft Rope Climbs, 2 Push Press 95 lbs, 1 15 ft Rope Climb
Time:  12:30

Day 4

Yesterday and Today I was in an all day class at work.  Looking at doughnuts and pastries took it's toll, and I ate too much fruit.  It was better than the alternative.


Breakfast:  2 eggs, mixed blueberries & cantaloupe, 1/2 avocado, 1 americano w/ splash o cream
Snack:  1 Tangerine
Lunch:  Protein Shake with beets
Snack:  1 avocado
Dinner:  Steak, Asparagus, Cucumber, Tomato 1 glass wine 1/4 cup nuts

REST DAY

Day 3

Still chugging away with no problems.  The sun is really helping.  :)

Breakfast:  1.5 hardboiled eggs, 3 small slices of chicken breast, 1/2 avocado, 1/4 cuke, 1/4 tomato, all drizzles with EVOO and balsamic. 1 Americano w/ splash o heavy cream.
Lunch:  Beef Stew and Curried Cauliflower at PCC Deli
Snack:  Avocado
Dinner:  2 chicken thighs (skinless), carrots, broccoli


WOD: 21 Deadlifts 155#, 42 box jumps, 15 Deadlifts 155#, 30 box jumps, 9 Deadlifts 155#, 18 box jumps
Time:  8:01


Crossfit Endurance:  Swim 20 minutes  
Feeling tired tonight, but still wanted to do some swimming, so went easy.

Day Two

It was a beautiful day outside yesterday, but my afternoon was packed between work and P.T.  Had a great run with Moose while Maya biked and the rest of the family walked/ran.

Breakfast:  2 eggs, 1/4 tomato, 1/4 cucumber, 1/2 avocado 1 Americano with splash o heavy cream
Lunch:  1 protein shake, 1/2 cup macadamia nuts
Dinner:  1/2 steak, 1/4 cuke, 1/4 tomato, garlic asparagus, 1 glass of wine.

WOD:  5 Rounds for time:  15 O/H Squats 65#, 15 Bar facing Burpees
Time:  14:24

Endurance WOD:  Ran 5k

Day One

Day 1 is never too hard.  It's definitely not hard when the plan isn't far from how I eat right now.  It's just the limited cheating that will hit me at week 3. 

After my ice cream feast last night, the pull ups for Angie really SUCKED.  I never strung more than 5 together.  Looking forward to being lighter, leaner, and meaner. 


Breakfast:  2 eggs 1/2 tomato 1/2 avocado 1 Americano with splash o heavy cream
Lunch:  Chicken and Eggplant with Hot Peppers, Garlic, and Olive Oil
Snack:  Protein Shake
Dinner:  Steak, mushrooms, onions

WOD:  Angie:  For Time  100 pullups, 100 pushups, 100 situps, 100 squats 
Time:  24:33

Endurance WOD:  SWIM 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, go back up ladder 

Tomorrow it's clean eating or I'm out some money.

Rain, Rain, Go Away, Come Back Another Day....

Today was my last romance with food for awhile.  I had a cappuccino from Cafe Lladro with a raw sugar, I ate Swedish Fish, I drank 3 glasses of wine with my steak, and I finished the evening with an ice cream sundae.  Tomorrow starts the challenge.  See the rules at the bottom of the post.

Breakfast:  1 cappuccino w/ a raw sugar, 2 eggs scrambled, 2 sausages, 1/2 avocado
Lunch:  1 package swedish fish
Dinner:  1/2 steak, mushrooms, garlic asparagus, 3 glasses red wine
Dessert:  ice cream sundae

Workout:  6 x 400M, 3 minutes rest between intervals
Goal: maintain same pace within 3 seconds for each run.
Note:  Did this on a treadmill and it noticeably affected my time(s).
1min33sec
1min33sec
1min35sec
1min35sec
1min36sec
1min36sec

Thanks Marc for sending out the Rules.  This is what I will live by for the next two and a half months.

These are the rules.

May 16 - July 31.

We need to eat Paleo (clean) for this entire time.
We get one cheat meal per week.
We get three "get out of jail" cards during this period, meaning if you eat poorly outside of your cheat meal you can use one of these cards.

What does eating clean mean? No gluten, legumes, and dairy. Exception to the dairy are whey shakes and pat's whole milk in his whey shake. (and my heavy cream with my Americano)  :D

A very little amount of wine is OK. Pat can also have a "near beer" here and there, but not go crazy. 

Any other exceptions need to be discussed prior to the start.

I would like to ask that we enter our meals into Beyond The White Board (if possible). Any other meal tracking systems is also OK.

Spouses or family members should be our monitor.

A Different Method of Training

I love to Run, and I love Crossfit.  This Spring I trained for a half marathon the old fashion way, gradually adding miles week after week until my legs finally said "HELL NO!"  The end result was overtraining, subpar WODs, and an unhappy Moe.

Crossfit Endurance has a unique approach to training for long distance races that does NOT include long runs week after week.  Over the next few weeks I'll be using this methodology to train for a full marathon in my cool new shoes.  My plan will not include a training run over 13.1 miles.  The results shall be revealed 6/25.

Lunch:  Spicy Teriyaki Chicken and Beef without Rice
Dinner:  1/2 Steak, 4 squares sea salt dark chocolate, 2 glasses red wine
Note:  Getting Geared up for a new nutrition challenge that starts Monday between a few friends.  More on that tomorrow.

Workout:  20 minute Swim

Posting for a few days missed

5/13 - Big Cheat Night
Breakfast:  2 eggs, 1/2 avocado, cherry tomatoes, 1 Americano w/ splash o cream
Lunch:  Chicken, Hard boiled Egg, Broccoli, Mushrooms, Tomatoes, Olives, Balsamic, Olive Oil
Dinner:  2 Margaritas, Walt's Special Shrimp
Dessert:  Ice Cream Sundae

WOD:  21-15-9 Box Jumps, Power Snatch 55#, CTB Pull Ups
10:24

5/12
Breakfast:  2 eggs, 1/2 avocado, tomato slices, mushrooms, 1 Americano w/ splash o cream
Lunch:  Chorizo Burrito
Snack:  Macadamia Nuts
Dinner:  Meatballs
Snack:  Mixed Nuts

WOD:  5 rounds for time:  250M Row, 10 Deadlifts 155#, 30 Abmat Sit ups
14:25

It's a New Day...it's a Brand New Day....

Breakfast:  2 eggs, cucumbers, tomatoes, 1/2 avocado, 1 Americano with splash o cream
Lunch:  1 chicken breast, raw vegetables with olive oil & balsamic vinegar
Dinner:  1 chicken breast, tomatos, mozzarella, 1/2 avocado

WOD: 
Shoulder Press 3-3-3 65/75/85x1
Death by PowerCleans 75# 15 rounds +13

Note:  Shoulder feeling unhappy.

Epic Fail

I'm feeling the stress of the hustle and bustle and it's rolling into my nutrition.  NOT GOOD.  Today's a new day, but here's what went down yesterday.

Breakfast:  1/4 cup macadamia nuts, cucumbers, tomatoes, balsamic vinegar, 1 Americano w/ splash o cream
Lunch:  Grilled Chicken, 1 avocado, salsa
Dinner:  Paleo Phad Thai
Now if I had stopped there, things would have been good.
Dessert:  1/2 cup nuts, 25 chocolate chips, 6 swedish fish, 2 glasses red wine

WOD:  Moore 20 Minute AMRAP 1 12ft rope climb, 400M Run, Max HSPU's
HSPU's 4/3/3/3/3/3
HSPU's were on a blue band with red backpack.  Worked on the full range of motion with the handstand push up.  After the WOD, I used the red band with red backpack and I was able to get two at a time.

Mother's Day

Blogger was down yesterday, so this post is for Mother's Day and Monday.  Sunday contained some more cheat foods, but the Paleo lasagna was terrific..  Yesterday was back on track and will continue through the week. 

My legs muscles are tight from the run, but the WOD yesterday helped to loosen things up.  Compared to last November, my legs are feeling pretty good!

There is a new weblink on the right hand of the page for the The Foodee Blog .  Check it out for great Paleo ideas.

Mother's Day
Breakfast:  Mexican Eggs, 1 piece Sourdough Toast, Potatoes, coffee w/ splash o cream
No Lunch
Dinner:  Paleo Lasagna, 1 glass wine
Dessert:  Ice Cream Sundae

Workout:  Rest Day

Monday, the 9th
Breakfast:  2 eggs, grape tomatos, 1 avocado, 1 Americano w/ splash o cream
Lunch:  1 chicken breast, raw vegetables, balsamic & olive oil
Snack:  Macadamia Nuts
Dinner:  Tri Tip Steak, Sauteed Mushrooms

WOD:  5 rounds for time, 15 Wallball & 15 Medball Cleans
Time:  9:17

Half Marathon Day

Happy to complete the Half Marathon!!  A group of us went to Anna's for lunch after the run, and then Murdock's Birthday Party included pizza.  I was too tired to make anything else.  Not so good, but today it's back on track.  I'm making Paleo Lasagna for my Sister and Mom for Dinner.

Breakfast:  2 fuel packs during the run.  I'm weird, I have a hard time eating before exercise.

Lunch:  Walt's Special, side of Guac, 1/2 Margarita

Snack:  Americano w/ a splash o cream

Dinner:  Four pieces of pizza sans crust, red wine

Snack:  Nuts

Half Marathon:  2:09:42

Maya 1 Mile:  13:36

Murdock 8k:  1:01:01

Gary 8k:  51:18

Jen 8k:  1:08:15

Mom 8k:  1:24:41

What to do today?

Tomorrow is the half marathon.  I wanted to rest the legs, but I also want to get something in.

Breakfast:  2 Eggs, 1 Avocado, Bag of Tomatos, 1 Americano w/ splash o cream
Lunch:  Chicken & Vegetable Pho
Dinner: Salad, Meatballs w/ meatsauce

Workout:
Bonnie's Bday WOD
41 Box Jumps
41 Hang Power Cleans 65#
41 Push Ups
41 Sit Ups
41 KB Swings 35#
8:45

Happy Birthday Murdock!!

Interestingly enough, I feel much lighter since I started back on the program Monday morning.  The margarita Wednesday night was not part of the plan, but no guilt necessary since I won't be having my usual Friday free night.

I was totally bummed to miss Mark's Birthday WOD.  :(  My workout was light today as I was resting up for the half marathon and in a hurry to get home for the Moose's Family Birthday Celebration.

Breakfast:  2 Eggs, 1 Avocado, 1 Americano w/ splash o cream
Lunch:  Steak, brussel sprouts, onions, mushrooms, yams
Dinner:  Hamburger patty, onions, avocado, carrots, broccoli

Happy Birthday Murdock!!!

NO BIRTHDAY CAKE FOR ME.

Workout
1/2 mile run
BackSquat 10 @ 45#, 5 @ 65#, 5 @ 85#, 5 @ 95#, 3 @ 115#, 3 @ 135#, 1 @ 145#, 1 @ 150#
1/2 mile run

Fasting ruins my meal plans...

Tonight I had a health screening, so you'll notice that my meals are messed up today.  I had to fast 6 hours prior to a 6pm Blood Draw.

Breakfast:  2 eggs, 1 avocado, 1 Americano w/ splash o cream
Snack:  Mixed Nuts, 1 Americano w/ splash o cream
Dinner:  Walt's Special with guac, 1 Margarita

WOD:
Gwen 15-12-9 Post Load
90# for 9 reps, 85# for 6 reps
85# for 12 reps
85# for 9 reps

Had to get home so did not have time to redo the first set of 15.

New Shoes?

Whoops...I may have been training in the wrong shoes, or these thighs were not made for running.

Over the past couple years minimalistic running has been a hot topic in the Running World.   With the lighter weight shoes (and a lot of Crossfit training) times for my sprints and short distances have improved, but once the distances increased during the half marathon training, my legs have been acting wonky.   Aches and pains have surfaced in my hips and knees which haven't been there since I was much heavier.  After talking with a couple PT's and a few runners, the realization hit me that I may need more support for my overly pronated FLAT feet for long distances.  Here's my new Mizunos that will be broken in over the next two months between the 1/2 and full marathon.  At the end I'll report back on the status of my legs.  Was it the shoes or the thighs?

Food


Breakfast:  2 eggs, grape tomatoes, 1 avocado, Americano w/ a splash o cream
Lunch:  Chicken breast, broccoli, cukes, mushrooms, beets, olive oil & balsamic
Dinner:  Chicken breast, broccoli, zucchini
Snack:  1 glass red wine, nuts

11:30am WOD
3 rounds:  500M row, 21 burpees, 400M run
18:13

5pm Workout
Run 1/2 mile 6.5 - 7.0 mph
Bench Press 45# (15 reps) 65# (10 reps) 95# (5 reps) 105# (3 reps) 115# (1 rep) 120# (1 rep)
Deadlift 135# (10 reps) 155# (5 reps) 185# (5 reps) 205# (3 reps) 225# (1 rep)
Run 1/2 mile 6.5 - 8.0 mph

Back in the Saddle Again...

This week I'm gearing up for the half marathon and getting back to training fun.  Consistent nutrition, mobility work, & skill work are the main focus.

Meals

Breakfast:  2 eggs, 2 pieces of bacon, 1 tomato, Americano with a bit o cream
Lunch:  1 chicken breast, raw vegetables (Broccoli, tomato, cukes, mushrooms) with olive oil & balsamic
Snack:  1 apple
Dinner:  1 pork chop, asparagus, green beans
Snack:  mixed nuts

WOD
Shoulder mobility work with a lacrosse ball
Adductor mobility work, walking side to side with a blue band
Double Under Work
Roy - 5 rounds for time of
15 Deadlifts (155#)
20 Box Jumps (20" Box)
25 Pull Ups
22:56 This is a 9 minute PR.  Rebounding box jumps and improved pull ups really helped my time.

Time to Reflect and Learn in order to Move Forward

CONGRATULATIONS TO PAT AND MARK!!!  Both Pat and Mark are competing as individuals this year.  I'm proud to workout with such amazing athletes who inspire me every day.

It's been a long time since my last post.  In the past few months (I can't believe it's May already) I've trained for a 1/2 marathon, competed in the Crossfit Sectionals, and somewhat maintained my hectic schedule.  What have I learned?

Enter the Crossfit Sectionals.  Some background... last year the Sectionals was a one weekend arena event.  A group of us went in excited, thrilled and not knowing what to expect.  We worked hard that weekend, poured our hearts out, learned a lot, and celebrated Sunday night.  This year Sectionals was a 6 turned into 7 week event that had athletes competing via affiliates or video submissions.  The 7 weeks took me by surprise and left me feeling like roadkill.

After WOD #3

 WOD #1:  10 minute AMRAP: 30 Double Unders, 15 Snatches (55#)
This WOD was the one that I dreaded the most.  My double unders are not stellar, and I knew that would slow me down.  My focus was to keep the Snatches (or ground to overheads) unbroken so that I could make up reps.   I was not crushed by the results, but I wasn't elated.  The result was that I reattempted the WOD and achieved fewer reps due to a lot of snagging.  I was crushed and lifted my spirits with a 5 mile run.  That afternoon I brewed beer with some friends and decompressed with a few too many.

 WOD #2:  15 minute AMRAP 9 Deadlifts (100#), 12 Hand Release Pushups, 15 Box Jumps (Delayed a week due to some bugs with the Games Site)
I was excited when WOD #2 was posted, partially because it came out a week late and also because I was confident in the movements.  The day I did WOD 11.2 my divorce was finalized and it was easy to throw my gut and emotions at it.  I was happy with my performance, and a group of us celebrated with Margaritas and good food at Ana's.

WOD #3:  5 minute AMRAP 1 Squat Clean (110#), 1 Push Jerk (110#)
Looking at this WOD I felt confident that I could do well.  I love the heavy stuff and although I'm lacking in the Squat, my clean and jerk are solid.  My first mistake was running 11 miles the Sunday prior to the WOD.  Thursday of this week I left on vacation for Hawaii, so my only opportunity was to kill it Wednesday night.  Monday my quads were tight, and I wasn't worried figuring that it would loosen up by Wednesday.  Wednesday afternoon I knew I was screwed.  My performance was a lot worse than I was prepared for.  I put my score in jeopardy and therefore my team's score in jeopardy. I was depressed and felt guilty.  Going home I cried in my wine.

WOD #4:  10 minute AMRAP 60 bar burpees, 30 O/H Squats (90#), 10 Muscle Ups
I LOVE overhead squats.  Heavy overhead squats are even better.  Happily I went after this WOD hoping to attempt 1 muscle up after the completion of my squats.  I never made it through the overhead squats as I was surprised by how heavy the darn things felt by the time I finished the burpees.  The good news is that I didn't let it whack me mentally.  After Week 3 I vowed to not let these WOD's destroy me.  However I didn't celebrate or cry in my beer.  Just went home and hung out with my little guys, thing 1 and 2.

WOD #5:  20 minute AMRAP 5 Power Cleans (100#), 10 T2B, 15 Wall Ball
My love of Wall Ball is non existent, but at this point I wasn't getting too elated or deflated with the announcement of the WOD's.  I will admit that my attitude was more of a there's only two more left.  Thank God.  However I was pleasantly surprised at my performance and once again went to Anna's that night for a Coach's meeting and celebration with Margaritas and Good Food!!

WOD #6:  7 minute Fran Rap 3 Thrusters (65#), 3 CTB Pullups add 3 every round
Hell.  Do I really need to say more?  It sucked.  I was gassed after the first round.  The thrusters felt like lead and during the set of 12 I put the bar down.  Not a grand performance.  I have to admit that I was definitely down after this WOD.  In the end I was down about my performance during the entire 7 weeks.  And yes last night I celebrated the end of seven weeks with a margarita and some wine and dark chocolate.

Sorry guys if this sounds like Eeyore, but there's a few lessons here.

1.  Keep your head in the game for the WHOLE game.  That means if it's a seven week competition, guess what..don't celebrate or cry until the seven weeks are over.  There's no crying, celebrating, drinking margaritas, or eating chocolate until the whole caboodle is complete.  Small successes are worth feeling good about, but don't let it go to your head.

2.  Competing in your own box without the 2 day Arena environment week after week for seven weeks requires a particular mental toughness that I wasn't prepared for.  Looking back there were a few WOD's when I put the bar down and lost reps.  5, 7, 10, 12, 15, 20 minutes.  For any of those AMRAP's the goal is to keep moving.  Pace is going to be slower for a 20 minute AMRAP vs a 5 minute AMRAP, but moderate weight Wallballs and Thrusters should be unbroken.  Setting down a Wallball was mental fatigue for me, not physical.

3.  Mistakes are inevitable.  This isn't life or death.  Get over it and move on.  Enough said.

4.  Without the support of friends and family none of what I do is possible.  My son sat there and cheered me on for 5 of the WOD's.  That means more than I can put into words.  SnoRidge contains the best quality Crossfitters.  I work out with some of the best people on this planet.  The support and the friendship of my fellow Squatchers is priceless.

5.  I'm better this year than last, and next year I'll be better than this year.  At the end of the day I gave everything that I had to give.  I'm happy that I was able to compete and do all of the WOD's.  Next year I'll be stronger, faster, and meaner.  :)

What's next?  
Refocus on my nutrition and workout goals to complete the following:
May 7th, Cinco De Mayo Half Marathon
June 25th, Rock n Roll Marathon
this fall, Rainier's Strongest Man & Woman Competition
next year, Crossfit Games

What are your goals?