Today is Closed!

I am playing catch up here and I am disappointed that I have not been consistent with my posts. This was a promise I made to myself and I have found myself slacking. I am starting week 8 with my husband being in Iowa and I am tired! But no more excuses. I am better than this!
Thursday was a pretty busy day. Mark, the owner of Trinity CrossFit went out of town, so I coached 4 classes that day. I was able to get a WOD in there, but not my strength WOD. :( Yesterday, I was stuck at home waiting for Rooms to Go to come make an inspection on my furniture that needs to be replaced. I also had a ton of ads to design, a dirty house and many errands to run, so no WOD yesterday (unless cleaning my house "for time" counts).
As for today, I have declared the day "closed" and plan to stay in my pajamas and do nothing. I think everyone should have at least one "closed" day a week. I know this is not realistic though. I probably get 1 a month and today is it. My boys even let me sleep late. I actually slept until 10:00! I haven't slept til 10:00 since...well, I'm not sure! So even my body is saying "CHILL!".
But to be honest, I don't know if I can stand it. I already feel guilty for not getting to workout yesterday. My plan is to workout tomorrow, but I may end up doing it later on this afternoon. If I go too long without working out, I actually get in a funk. Does that happen to you?
But I am really trying to take it easy today. I'm not tired from working out, just from everything else that has been going on this week. Just being mom to 3 boys is enough to exhaust me sometimes. But I love it and wouldn't change anything except to have my husband home very soon.

Thursday WOD
"Power 13"
650 meter row
13 Power Cleans (65lbs)
13 Pullups
13 KBS (35lbs)
13 Knees to Elbows
13 Deadlifts (65lbs)
650 meter row
Time: 9:07

Once again I am disappointed on my pullups. It was only 13 and I came off the bar after only 4. I blew through the cleans but was wiped out when I got to the pullups. That surprised me, since the weight is pretty light. This WOD is all grip, so the knees to elbows were not fun either!
I need to work on stringing more kipping pullups together. Very disappointed. It seems I've slacked off on many areas in pursuit of achieving my muscle-up. Sometimes stubbornness does not pay off.


Speaking of the muscle-up, I sent a picture of me doing the muscle up with my horrible wrist lock to one of the top gymnastic coaches hoping for some feedback on what I could do. I was just hoping for an email, but he called me and talked with me on the phone about it. He wanted me to send him a video so he could see exactly what was going on. He was super nice and gave me some homework. I think I actually stumped him, though. Leave it to me!
But I am working on his progressions and going by his advise "taking it slow". He saw the video and responded within minutes saying "wrap that wrist!!!"
I am continually amazed, although I shouldn't be by now, of how nice everyone in the CrossFit community is. The fact that he took time out of his day to give advise to someone he hadn't even met, speaks volumes!! I LOVE CROSSFIT!

Eating:
Thursday
Breakfast: 2 hard boiled eggs
Post WOD: Progenex
Snack: Salmon and sweet potato casserole
Lunch: Cabbage stir fry
Snack: Larabar
Dinner: Chinese bourbon chicken, egg drop soup, egg roll (not exactly paleo, but I did my best)
I put myself in a bad postition, by eating so late and being so hungry.

Friday:
Breakfast: 2 fried eggs, 1 apple with almond butter, 2 pieces of canadian bacon
Snack: nuts, seeds and raisins
Lunch: Grilled chicken salad
Snack: Larabar
Dinner: Fried Chicken (skin removed), sweet potato

Need a rest day!

I am so excited that some of you have decided to join me in the Whole30 challenge. For me, this is day 4 and so far, so good. I think just knowing that I am not doing this alone makes it so much better!
As always, I will be posting what I eat, but if there is a meal that you would like the recipe to, just let me know. I love to share!
Today was a great day but I am whooped! I have always stuck pretty true to the 5 days on, 2 days off schedule. That just works best for me...most of the time. But what I have discovered over the past two weeks is that I can't do these heavy strength days and keep a 5 day on, 2 day off schedule. Today, I really felt like I was only at about 75%. How does this help me?
I have gone pretty hard this week and today I really felt it.
After doing my strength training Tuesday and then that heavy WOD yesterday, my back is smoked! It is still really tight from those heavy deadlifts yesterday, but it's not a "Oh my God I've hurt myself!" pain, it just needs a rest day!
We were supposed to do our best 500 meter row today and I just couldn't give it my all with my back so tight. My best time is right at 2:00. Today it was 2:15. I was just too sore! So, I am going to finish out this week and next week, I will be going to 3 days on 1 day off, 2 days on, 1 day off schedule and see how that works.

Today's WOD

Strength and Training
3 rounds
12 cleans (65% of 1RM=83lbs)
rest 30 seconds
max handstand hold

Today's WOD
"Annie"
50,40,30,20,10 reps
Double Unders
Situps
Score: 7:43 (PR by over a minute!)

I am pleased with my double unders during the WOD today, I only had to break up the 50 double unders, after that they were all unbroken. I still can't go fast on situps. The first round I was able to go hard, but after that, it was a struggle to keep the situps unbroken. I don't know why I can't go fast on the situps, but I guess I did go faster than last time, so I am happy with that.

This afternoon I went back up to the gym to work on Muscle-ups.
My coach took video of my muscle-up attempts and he is going to look at it at home and see if he can't figure out where I am getting stuck. He is as frustrated as I am. Have I mentioned that I have been working on these for over a year? This is getting a bit ridiculous!
I did about 10 attempts before becoming completely frustrated. I can get my hips way up there, above the rings actually. I can get my chest to the rings, but I can't get my head through. So...back to transition work. I spent the rest of the time working with my feet on a box and band assist. It's obviously my transition, but where exactly am I losing it? I have the transition when I do band assist, but that's it.
I think if I spend the next week off of the higher rings and just focus hard on the transition, I will see some progress.

Eating Today
Day 3 of the Whole30 challenge
Breakfast: 2 hard boiled eggs, 1 piece of canadian bacon, black coffee
Post WOD: Progenex
Lunch: Left over Zucchini casserole (Left overs ROCK!) Unsweet tea
Snack: Lemon Larabar
Snack 2: Sea salted almonds and grapes
Dinner: Cabbage stir fry, frozen banana for dessert, unsweet tea