How have you all been doing? Life is moving along here for me. Biggest and latest news has got to be that Dana has opened up the UFC’s 115-pound division!! You know, when I started fighting, I only joked about fighting in the UFC, now it is sooo very close to a reality!!
I admire the ladies who have stepped into the octagon, and one day I will be fighting in there also, I can just feel it. So people, let Dana know how much you want to see me inside the UFC octagon. Let’s all remember that I should have walked away with the win from my decision loss to JAG; watch it again if you would like, the video doesn’t lie…Thanks for all of your continued support!
Last weekend our gym hosted the pukies bash over at the Metra here in Billings. It’s a fun way for the Crossfit community in our region to come together to test their skills, learning new ones and just have fun being fit.
Check out the album from the fun time we had last weekend. There were a few event held out at there that weekend, so I even saw some of my friend Dan’s Kempo Karate students out there sparring. All week was full of hard work.
I pushed thru a Hero WOD on Tuesday, and worked my butt off doing doubles most of the week. Thanks to everyone who cheered me on, enjoyed watching me work, and most of all I wish that I was able to inspire someone this week.
I have been brewing my own Kombucha Tea, Saturday morning I bottled another batch, but this time I am double fermenting it with fruit juices. I made a couple of each: ginger lemon, ginger raspberry, and ginger raspberry.
I will be doing another batch here in the next day or so!! Super stoked and cannot wait. The health benefits to drinking this beverage is astonishing!! I cannot believe that I haven’t been drinking and making this sooner!
I want to thank my MMA coach/manager/husband…need I say more; I am grateful to have you to push me whether I want to be or not. You always have my best interest and you are willing to stand up for me in any instance.
I am grateful to Dan for having us at the gym, Clint and Katie for the same, as well as pushing me thru WODs and keeping count of my rounds/reps. Thanks to my Oly lifting coach Phil Sanderson for your time and everyone I lift with for, well lifting heavy stuff early in the morning with me!
I want to shout out to my gym & second home Alternative Athletics Crossfit and 4th Ave. Dojo, this is truly the best place on earth!!
I want to say thanks to all of my fans, family, and friends for all of your continued love and support!. Thanks to Jack with ProMMANow; as well as my sponsors ~ Training Mask ~ Nutrabio.com ~ Adventure Taxidermy Studio LLC. Andrew Vecere Attorney at Law ~ Soap-a-licious.com ~ Solo Graphics ~ Dawgs 4ever 4ever Dawgs ~ ACES of Billings Montana ~
XOXO Little Patricia
RedPower…
Lil P’s Training & Meal Diary
FYI: Before each workout I take my pre workout drink ~ Nutrabio’s Extreme Nitric Stack (Kiwi Strawberry) L-Proline and BCAA 5000. After each workout I drink a Whey Protein shake, also made by Nutrabio with ATP Evolution, Glutamine and Taurine (as post workout recoveries). As well as my supplements with breakfast and dinner.
Monday 11~11~13
AM Warmup:
Ring Dips- 4×20
“Bring Sally Up” pushups
KB Tricep press(on bench isolated)-30#KB 3×10 35#KB 2×5
13 Ring Muscle ups.
PM Warmup:
Cardio/Conditioning:
15min AMRAP *6 rounds+6 air squats*
20 pushups
50ft 88# prowler sprint
10 air squats
20 box jumps 20”
Ground and Pound drills, then rolling with strikes.
Monday Meals:
Breakfast ~ 2 Eggs, 1/2 avo, 1/2 carrot
Snack ~ raw nuts
Lunch ~ 4oz chix, 1/3 avo, leafy greens.
Snack ~ ½ chia bar
Dinner ~ 6 shrimp, ½ avo, leafy greens, ¼ bell pepper, ½ sweet potato.
Tuesday 11~12~13
AM Warmup:
Crossfit Hero WOD Dobogai(http://alternativeathletics.com/crossfit-hero-wod-dobogai/#comments) *51:42*
7 rounds
8 ring muscle ups
22 yard farmer carry 45#KB
PM Warmup:
Front squats: 75# 3×5, 80# 3×5, 85# 2×5
RDL’s: 85# 2×8, 105# 2×8, 115# 1×6.
Goodmornings: started with the bare bar and worked up to sets w/85#.
Tuesday Meals:
Breakfast ~ 2 eggs, ½ avo, ½ sweet potato w/butter, leafy greens, ¼ bell pepper,
Snack ~ ½ chia bar
Lunch ~ raw nuts and seeds
Snack ~ 1T almond butter, 2 dates.
Dinner ~ 6oz chix, ½ avo, leafy greens, 1/3 sweet potato, 1 carrot, ¼ bell pepper.
Wednesday 11~13~13
AM: off
PM Warmup:
Cardio/Conditioning:
10min AMRAP *5rounds*
5 shoulder to overhead 75#
10 deadlift 75#
15 boxjumps 20”
Rest 3min
4min AMRAP *5+12*
5 clean & jerk 65#
7 evil wheels
Ground Technique & Rolling.
Wednesday Meals:
Breakfast ~ 2 eggs, ½ avo, leafy greens
Snack ~ nuts
Lunch ~ protein shake
Snack ~ chia bar
Dinner ~ 6oz chix, ½ avo, leafy greens, 1 carrot.
Thursday 11~14~13
AM Warmup: 500m row 1:55!!
Front squats: 55# 2×10, 65 1×10, 85# 2×7, 95# 2×7.
RDL Shrugs- 85# 2×8, 105# 4×6.
GHD Situps- 50
PM Warmup:
MMA rounds
Thursday Meals:
Breakfast ~ 2 eggs, ½ avo, ½ sweet potato w/butter, leafy greens, ¼ bell pepper
Snack ~nuts & seeds
Lunch ~ chia bar & ½ bell pepper
Snack ~ nuts & seeds
Dinner ~ 7 shrimp, ¼C coconut, 1/3 sweet pot
Friday 11~15~13
AM Warmup:
Squats ~ warm up, starting w/ 55# up to, well, when my legs and back are warm…
GHD Hamstring ext. ~ 50
Prowler Push: 178# 10 laps
Wallballs: 50 unbroken 14#
PM Warmup:
Open Mat ~
Friday Meals:
Breakfast ~ 2 eggs, ½ avo, leafy greens & chia bar
Snack ~ nuts and seeds
Snack/lunch ~ protein shake
Dinner ~ 7 shrimp, ½ avo, leafy greens, ½ sweet potato, 1/3 bell pepper.
Saturday 11~16~13
AM Warmup:
Sled pull: 400m *11:46*
I did the 1st 100m w/my training mask, so I will be doing this again w/out my mask for a baseline. Please enjoy the pics from this awesome time!
Saturday Meals:
Breakfast ~ 2 eggs, ½ avo, ½ sweet potato w/butter, leafy greens, ¼C raspberries.
Lunch ~ protein shake
Snack ~ dates
Dinner ~ some thai coconut chicken soup that my friend Ambrosia made; she dropped it by this evening, so why make dinner. Thanks lady, it was delicious!!
“Little” Patricia Vidonic chronicled her journey to winning the Beatdown MMA women’s 110-pound title in her “Road to the Championship Blog”. Now that Patricia has achieved that goal, readers can follow “The Vidonic Chronicles” each week (or something like that) as she continues her journey toward her goal of becoming the top 110 and 115-pound female MMA fighter in the world.