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I counted calories, carbs, protein and fat so I made sure I got what I needed and in the right combination. I don't track nearly as much now as I did for the first few months. BUT I still keep a food journal. I did <50g carb to lose weight and I'm still there b/c I'm still losing. 1 lb/week is normal, healthy weight loss. At first I lost faster, but then once my body adjusted I went to about 1 lb/week. It's normal and good. For some reason, we think weightloss should be so much faster. I read somewhere something along the lines of "if it took you 10 years to put on 20 pounds, what makes you think it will take you 2 months to take it off?". I remind myself of that all the time whenever I feel I've slowed.

well, so it's looking grim for the Netherlands. My my. I have to go spend hours now redoing my UEFA picks/chart (instead of work...)

What Waldo and LRB said!!! Also, if you can, get off the assist machine and practice negatives and chin ups on a regular bar. It's a HUGE difference. You might need a box to stand on. Also, you can try jumping pullups to build some momentum.

You're kind. Thanks. I'd like to believe I'm hardcore (what WMAT says) but I'm not really.

Goals: Diet Goal: Alcohol only 2 nights a week except for vacation week (come on...right?) CON +2 D Comments: Mixed results. Vacation followed by beer week interfered with this goal. So, out of 6 weeks, I did well for 4. That’s a 66%. GAH! Exercise: Goal 1: Run 2 mi w no walking STA +2 Comments: I almost had this done. I’d done 1.75 mi without stopping when developed torn muscle and multiple stress fractures. Dr put me on all sorts of leg use restrictions (wasn’t even allowed to walk to work). So, this is a failure. *Revised Goal 1: Swim 200m without stopping STA +2 (something I never do and never, ever thought reasonable) A Comments: Actually can do 300m now. Swam 1 mile ( 1600m) in one session (w breaks) this weekend. I’m really proud of that. I’ve been swimming 2x’s a week since my restrictions started. Goal 2: 1 unassisted pull up STR +3 A Comments: Success! Came during leg restriction workouts. Came same day as BP PR. And can do chin ups. Can just about get 2 pull ups in a row now. Goal 3: Power clean 100# STR + 4 Failed. Developed torn muscle and multiple stress fractures. Dr put me on all sorts of leg use restrictions. *Revised Goal 3: Bench PR (currently it is 115, goal 125) STR + 4 C+ Comments: PR at 115during the challenge (prior to my leg issues). I tried 125# but failed. So that would have been a new PR in about 8 days, so I’m giving myself credit for hitting a PR during the challenge, credit for trying for another one, but no credit for failing. PR all current PRs (no weight) Failed. Developed torn muscle and multiple stress fractures. Dr put me on all sorts of leg use restrictions. Challenge & improve w Wicked Pixie (no weight) (yo girl!) Nothing. Life Goal: rewrite job description & pitch to boss for salary reconsideration WIS +4 B Comments: About 80% here – did make pitch and my annual review is next week and I’ve written it into my annual review which doesn’t happen for another couple of weeks. Bad timing. Attributes: STR 3 +3 +1 = 7 DEX 2 STA 2 +2 = 4 CON 2 +0.5 = 2.5 WIS 3 +3 = 6 CHA 3 Other random things: Diet • Diet has been really good (except beer). • My new size 6 pants are looser than when I bought them a couple of weeks ago. I’m down a couple of pounds (3 maybe?). Exercise: • I did 16 rounds of an AMRAP in 15 mins of 75# BP and 2 full dips. • I can do situps with 45# weight plate. • I can do 10 chest to ground pushups with no problem. I can do 10 almost to the ground with a 25# plate on my back. • I am riding more than 50mi a week on the bike – generally 2-20mi rides a week. • I swam a mile in one workout. Life: • I started bike commuting to work again. This took a lot to get over the fear from the near attack several months ago. • I went white water rafting, including one class III-IV rapid. • I rode a horse up/down a mountain, summiting over 2500ft in about 40 mins. I saw three states at one time. • I climbed a peak during a hike going 500ft in less than 0.5 mi. • I did not drop out of the 5K mud race next month. • I'm seriously considering entering a massive competition. • I see my sports med doctor tomorrow.

Goals: Diet Goal: Alcohol only 2 nights a week except for vacation week (come on...right?) CON +2 D Comments: Mixed results. Vacation followed by beer week interfered with this goal. So, out of 6 weeks, I did well for 4. That’s a 66%. GAH! Exercise: Goal 1: Run 2 mi w no walking STA +2 Comments: I almost had this done. I’d done 1.75 mi without stopping when developed torn muscle and multiple stress fractures. Dr put me on all sorts of leg use restrictions (wasn’t even allowed to walk to work). So, this is a failure. *Revised Goal 1: Swim 200m without stopping STA +2 (something I never do and never, ever thought reasonable) A Comments: Actually can do 300m now. Swam 1 mile ( 1600m) in one session (w breaks) this weekend. I’m really proud of that. I’ve been swimming 2x’s a week since my restrictions started. Goal 2: 1 unassisted pull up STR +3 A Comments: Success! Came during leg restriction workouts. Came same day as BP PR. And can do chin ups. Can just about get 2 pull ups in a row now. Goal 3: Power clean 100# STR + 4 Failed. Developed torn muscle and multiple stress fractures. Dr put me on all sorts of leg use restrictions. *Revised Goal 3: Bench PR (currently it is 115, goal 125) STR + 4 C+ Comments: PR at 115during the challenge (prior to my leg issues). I tried 125# but failed. So that would have been a new PR in about 8 days, so I’m giving myself credit for hitting a PR during the challenge, credit for trying for another one, but no credit for failing. PR all current PRs (no weight) Failed. Developed torn muscle and multiple stress fractures. Dr put me on all sorts of leg use restrictions. Challenge & improve w Wicked Pixie (no weight) (yo girl!) Nothing. Life Goal: rewrite job description & pitch to boss for salary reconsideration WIS +4 B Comments: About 80% here – did make pitch and my annual review is next week and I’ve written it into my annual review which doesn’t happen for another couple of weeks. Bad timing. Attributes: STR 3 +3 +1 = 7 DEX 2 STA 2 +2 = 4 CON 2 +0.5 = 2.5 WIS 3 +3 = 6 CHA 3 Other random things: Diet: • Diet has been really good (except beer). • My new size 6 pants are looser than they were a couple of weeks ago. I’m down a couple of pounds. Exercise: • I did 16 rounds of an AMRAP in 15 mins of 75# BP and 2 full dips. • I can do situps with 45# weight plate. • I can do 10 chest to ground pushups with no problem. I can do 10 almost to the ground with a 25# plate on my back. • I am riding more than 50mi a week on the bike – generally 2-20mi rides a week. • I swam a mile in one workout. Life: • I started bike commuting to work again. This took a lot to get over the fear from the near attack several months ago. • I went white water rafting, including one class III-IV rapid. Got over a lot of fear to do that. • I rode a horse up/down a mountain, summiting over 2500ft in about 40 mins. I saw three states at one time. • I climbed a peak during a hike going 500ft in less than 0.5 mi. • I see my sports med doctor tomorrow.

HUGS!!!! The folks here have great suggestions - stay busy, hug your friends, cry as much as you want, stay busy, stay busy.... And hey, it's not Monday any more!!! The week is already improving. You'll be really awesome when you're ready!

Oh me too! First, 2 weeks ago was vacation (included microbrew stops), then I came home to Beer Week here (not kidding). Over the weekend we said "aaahhh back to less beer, better for diet". Then UEFA started.... I pointed out the Tour would be starting soon and my husband said "yeah, but you don't drink beer when you watch the tour". Too funny.

Was a decent match all things considered. Did you see Rooney's face after that early missed goal? Priceless. England didn't look too shabby.

Monday workout: Stationary bike: warm up for .75 mi (b/c I rode there and climbed 2 tall flights of stairs - was sufficient warm up) HIIT for 20 mins (8 rounds): 30 sec at high resistance as fast as possible (avg 33 mph), 2 min recovery at mid resistance avg 20-21 mph (not resting but a good pace) Rested at low resistance for 1 mi And then finished up for a total of 17 mi ride yesterday (finished ride at 15-20 mph). Challenge grades posted soon.

Marks Daily apple is a GREAT site for that (and the book is super great and very helpful). I have both weight loss and strength building goals. Using my BMR and lean muscle mass calculations I figured about 20% of my daily calories from protein (that's almost 100g) (minimum - I aim higher), 16% calories from carbs (maximum - I aim lower. This is about 80g carb and I shoot for 50g b/c weight loss goal), and 63% from fat.

If you average <1000/day and you are active, I would guess that's not healthy. If you hit <1000 once in a while just because that's how you were feeling that day, no worries. But if you are really active, you need nutrients (which come with calories).

Yahoo! Maybe they can make you a deal to keep you on?? I thought arm haulers and situps were rest when I was doing AMRAP workouts until I worked out with my husband who was literally gasping while we were doing them. I actually said "these are rest exercises". I was serious. I really thought that. They are not, just a strength. Gave me a lot of perspective. If you could see yourself in the context of the whole class, you'd know where you kick ass and where you struggle. Remember - we are good at everything, experts at nothing. It's how we workout.

I do not count coffee in calories - I drink it black with no sweeteners, no butter, etc. I was IF'ing with bulletproof to fuel me through workouts. To be honest, I was using it as a crutch b/c I psychologically believed I needed something to get me through a morning workout (I was IF'ing 8-12 hours - basically one meal and then finishing it with a workout to really kick my body). I was taking in a lot of calories with a daily bulletproof coffee. I would not recommend a daily bulletproof with a full meal. If you do it with IF, realize you are still taking in a lot of calories (particularly if you add coconut oil). But it's sooooo good....

Ha ha! You guys are hilarious! I love the idea that maybe given the weekend's play, England might stand a chance. Tis funny. And alas, is true. As for sunny weather and a nice temperature, eh.... it's just as miserable here as well. And you have the Olympics coming.... should make London in July lots of fun.... my husband company has actually stopped work travel during that time so he's got to get in and out to UK and Spain in the next two weeks.

Yea you! Your arms didn't fall off!!! Woot! *wink* You are not the weakest guy in class. You aren't looking around to see what everyone else is or is not doing because you are consumed by your own effort and you are trying not to drown in the pool of sweat you are making. My husband SWEARS that the other crossfitters have all levels of weakness but you can't see it b/c you are too invested in your own work. That's a really good thing. I think that AMRAP is a great workout!!! The band assist pullups are really helpful - that's how I'm getting stronger. I've never tried kipping pullups (I don't have the physical memory for the action, so it doesn't make sense to me). Pullups fry everybody. Seriously. And, I'd bet you'd be surprised at how many people die doing lunges. In my experience with a tough boot camp, I felt I was the weakest/lamest, etc. (despite husband's comments - see above). Until my trainer looked at me one day and said "have you ever seen what the rest of the people are doing?! No. I see it." Are you loving crossfit????

So, first couple of days done and some interesting matches. I did a UEFA you pick tournament and I'm, ahem, not doing well. Am in the middle of the pack. Naturally, I'd picked the Netherlands. *sigh* BIG match today! whoo hoo!!!! I'm going on what we refer to as "news blackout" soon. We record the game and then watch in the evening. Requires careful avoidance of the news. Also requires husband to forewarn all his co-workers (many English and many European) that we are on blackout today. Should be a great match. Spain/Italy was a pretty good match yesterday. Did anyone here Lexi at the half describe the midfield as looking like his 6 yo daughter's team? Too funny.

As much as I really hate the bra issues, I have to say - this is a really great problem to have (but, yes, waaayy too expensive). I've been thrilled to go down in bra sizes. Just ordered new workout bras yesterday. Everyday I look at my bras and think "no way I'm fitting into that sucker". But then I do. I'm soooo happy about it. This is a GREAT accomplishment!!! You did well!

wow, I've got Pearl Jam, Train, and Neil Young (hey! he's awesome) already lined up. Bonnie Raitt on Saturday.

All of you continue to be great! These responses are really great. wow.

And my own little locker room woot [ATTACH=CONFIG]3787[/ATTACH]

Went to the gym today because I honestly didn't want to swim. Would rather go on a long ride outside but spousal unit still won't get bike. Workout: superset combo of pullups, pushups and situps for 10 reps, 10 reps and 20 reps x 3 sets with the following * pullups - first one w no assistance, other 9 with single black band * pushups - with weightplate on upper back 25# * situps - with weightplate on chest - 25#, 35#, 45# 10mi bike ride in 30 mins with 2 sets of arm exercises * for .5 mi arms in static lateral raise w 5# weight plates x2 * for .5 mi weight plates held in farmers carry x 25 * for .5 mi weight plates stacked and held in kettlebell rack position Walked 2 mi home from gym/grocery/farmers market

1 mile swim today!!! Yeah. Yes I took breaks butI still swam a freakin 1 mi. swimming. Yeah Also rode bike 2mi to/fr bike store. Awesome bc bike doesn't need service!!! He said high quality bike w, love = no service!!! Yeah!!! Also, it was cherry harvesting time at the garden. We climbed ladders and trees all morning. Look what I got [ATTACH=CONFIG]3786[/ATTACH] Sent from my HTC Glacier using Tapatalk 2

Shopping and a movie!!!! Awesome!!! Sounds great!!! Sent from my HTC Glacier using Tapatalk 2

The where's waldo jerseys? Sent from my HTC Glacier using Tapatalk 2