Hybrid Cycle Day 4

So I started a new program at CFCC Hybrid Oly lifting.  This is what it is to quote CFCC

"The Hybrid Level of Oly is open to members who have taken 20 classes of Intro to Olympic Lifting (see below).  The purpose of this class is to Snatch, Clean and Jerk often, but also to examine the specific weaknesses of lifters and actively incorporate assistance lifts and movement patterns that reinforce the Olympic Lifts and the strength, speed, mobility, and stability that it takes to train them aggressively (as in Competitive Programming). In addition to training Olympic Lifting, this class will also engage in explosive conditioning workouts that support CrossFit training methodologies and support the goal of becoming better at the Olympic Lifts.  The sum total of these conditioning workouts will be no more than 2-3 per week, and they will be optional. Shoulder stability and Hip Explosiveness can be reinforced through the incorporation of other movements and especially for athletes looking to alternate between CrossFit and Olympic Lifting, Hybrid programming can assist with maintaining a certain level of working ability in the slightly more aerobic threshold of CrossFit."

I'm glad for this as I LOVE strength training and there is conditioning involved.  On day 2 it kicked my ass more than any reg CF programming.  I'm also happy for this as I got my appetite for food back.  I'd been struggling with eating. I'd make something that tasted fabulous, have a couple of bites and then not be in the mood to eat it anymore.  Well now I've been eating more protein and wanting foods. It's hard to be trying to hit a certain amount of protein and be choking it down. Seriously, my fork would quiver as I tried to eat some chicken.

So today I trained from 7-9 which meant first alarm goes off at 5. I have to plan for this time now for when Sadie is back and I will have to walk and feed her in the am.  Train is at 6 am.  This morning I had time to read some food logs and some research before getting on the train.  Honestly, my first thought this morning was when can I go to bed.

So I trained with Jim. Just Jim and I and more things clicked with my lifts.  Today we did mid hang cleans (find 3 RM; 90% x3x2), power snatch (peak of 2), clean deadlift (find 5rm), barbell loaded good mornings (3x5) and rowed 5 x100 m with 1 min rest. 

After training I had a couple of nutrition meetings and didn't eat. Just had BCAAs before and after training, coconut water and hot herbal tea. I don't know if it was the not eating or wanting to sleep more this morning but I was falling asleep on the train home and almost missed my stop. First time ever I fell asleep on the train. 

For meal 1 of the day I had:
3 eggs & 2 slices of ham scramble, 1 chicken sausage

For meal 2:
Roasted Turkey Breast
1 lb turkey breast - boneless and skinless
lemon juice and EVOO
garlic powder, salt, chili powder, cumin, cayenne powder, dried oregano
roasted in 350 oven for maybe 40 minutes (forgot to look at the time as i was doing 1,000 other things just kept checking until juices ran clean and meat thermometer read 165ish)
let rest 10 minutes (the hardest part)

Cabbage Slaw Saute
a bit of bacon fat in pan
add sliced half moon onions
red cabbage sliced
using a peeler added in some parsnips
salt
cooked down with lid on part of the time then added some red pepper flakes and juice of 1/2 fresh lemon for brightness and freshness

OK off I go as I have a ton of work to do and research articles to read before bed. Which I'm hoping is early as I get up at 5 am tomorrow!

NEWS!! Services offered

I woke up this morning eager and excited to share my news with everyone. I’m opening a second office location at 12^th and Locust. Read below for details about my practice for individual and group sessions along with seminars. Please pass on to friends, family, and colleagues. I look forward to helping those overcome their challenges and reach their goals!

What challenges do you work with people on?

We all have things we’ve always dreamed of being or doing but life, fear, roadblocks or lack of skills hinders this. Wanting to make changes is the first step; the second is having someone with the knowledge and support to help you reach your dreams.  Most often, I work with clients on: relationships, goals, life and career transitions, anxiety, depression, and trauma. My performance clients choose to work on areas of goal setting, nutrition or relationships with food.

I strongly believe that success is 80% mental; small successes lead to big results!

Expertise

With a Masters in Clinical Psychology from the University of Pennsylvania and continuing education through the Post Deployment Center and Widener University, Abbey brings clinical experience to her coaching. She has worked as a life coach within the adult population for over five years helping clients with a variety of challenges and is also the lead clinician practicing child and family therapy for a non-profit mental health agency in Philadelphia and New Jersey.  Abbey has helped clients identify patterns and rewire their cognitions so they can overcome trauma, build relationships, and successfully make career and life transitions.

Abbey also holds seminars on topics such as goal setting, de-stress techniques and nutrition. She helps athletes and CrossFit members explore how the mind affects both their performance and reaching their goals outside of the box. Through her personal, educational and professional experience, Abbey feels this body/mind connection includes one's relationship with nutrition and has studied with other nutritionists to gain insight into varying perspectives and techniques.

What is different about the kind of coaching and therapy you do?

My experience and education drives the work that I do. I have worked with a variety of clients from different populations with different needs and am able to successfully meet them where they are at.  I offer guidance, support, and interventions to my clients that can help them make positive changes the day they leave my office. My clinical background and training sets me apart as I’m trained in assessment, research based interventions and techniques. I will help clients to build skills to identify patterns and overcome challenges. Although I’m trained in assessing and evaluating for diagnosis within the DSM, I do not offer this in my sessions. Instead, if I feel that there are mental health concerns, I will refer the client for further assessment.

How can I tell if coaching is for me?

Coaching is for you if you are feeling "stuck" or unsatisfied in an area of your life. Maybe you have lost some of your passions and joy in life.  Maybe you are just going through the motions on a day-to-day basis. Are you struggling to meet personal goals? Are you happy and fulfilled in your career/education, relationships/family, health, athletics, and/or personal development? Have you been neglecting certain aspects of your life? Is something in your past keeping you from moving forward? Does anxiety or depression keep you from socializing or reaching goals?

How to get started?

Simply message me using this form if you are interested in individual or group sessions to overcome life challenges and reach your goals.

For those of you who have missed my goal seminars either at CrossFit Center City or at other locations, please message me so I can provide you dates for the upcoming seminars.