Short Term: 1 lbs per week or total 13 lbs by VEGAS!
Long Term: 20 lbs total loss (target date February 15, 2013)
Fitness: Crossfit 4-5x per week, cycling 1-3x per week (depending on weather), mobility and “homework” 4x per week
Nutrition: 80/20 rule. Alcoholic beverages 2x per week max. Of 21 meals in a week 20% is approx 4 special treats per week, alcohol will count as one in each instance. 80% of the time paleo with the addition of white potatoes or white rice when needed on days I ride.
Important Planning Opportunities: Thanksgiving and traveling to St. Louis for the holiday. Christmas. My work holiday party. Husband’s work holiday party. Cyclocross race weekend. My birthday. Husbands birthday.
Goal: Pull Ups
Short Term: Banded pull ups in WODs
Long Term: Unassisted pull ups
Plan: 2x per week practice banded pull ups. Baby steps here, as I’m still terrified to even do them by myself.
Short Term: Wall walks all the way to the wall
Long Term: HSPU in WODs
Plan: 2x per week (alternating days with pull up practice) complete 5 total wall walks. Goal on each walk is to get one “step” closer than before.
Short Term: DU’s in WODs
Plan: This is tricky as jumping currently hurts my foot injury. Once that is no longer the case, 5 minutes of DU practice daily. I can even bring the rope to work and just do this one over lunch.
Goal: 120 lbs Back Squat
Short Term: 110 lbs by end of 2013
Long Term: 120 by end of February 2014
Plan: Continue to do squat mobility exercises and improve squat form. Crossfit 4-5x per week will include multiple squatting opportunities. During SWOD be sure to go as heavy as possible on squat days while keeping form perfect.