Monday Lunch

Breaking a fast in the best of ways. Spinach, peppers, olives, chicken breast, guacamole, corn

Location:S 11th St,Camden,United States

Deads.

Saturday August 13th.

 Coffee, oats & whey preworkout.

Spent almost half an hour foam rolling and warming up (500m row, easy pace). Felt all junked up in my back and shoulders so made sure to hang from the pullup bar for awhile to align things. It really helped.

Deads - 7 sets of 3 @ 93%, blessed relief (225# - hah, when did 225 become my easy weight? Hilarious)

First 3 sets went fine then Jay had the idea to do some fast light KB swings immediately before our sets for activation. Holy freaking crap. What a difference this made. Fastest, easiest 225# deadlifts I've ever done. 5 minutes of rest + 3 1pd KB swings + 30 sec rest = cakewalk of a deadlift. Amazing.

Accessory work:

Bulgarian Split Squats, 15# plate, 5x10 each leg
Hamstring Curl w/ mini band, 4x10 each leg
Ring Dips, 4x1rsf (6 each round, mini band, getting way easier)

Planks.

8/8/11 5pm BACK SQUATS
10x3 @ 93% (170#)

Focused on the back arch and controlling the descent. Some were a little slow out of the bottom but never came close to failing. Getting pretty excited for Total day.

Assistance: 3 sets of ring rows/ring dips (mini band), 1rsf
*Need to be better about writing down my numbers


8/10/11 5pm PRESS
*Did not eat enough today. Forgot breakfast, ate taco salad (steak/veggies/guac/salsa) at like 3pm, but it wasn't 2 meals worth. Thus, presses were pretty heavy.

9x3 @ 93% of 1RM (rounded up to 70#)
Again they were fast but my body got fatigued quick.

Assistance: Speed Squats, 3x12 @ 70#
Weighted Glute Bridges, 4x10 @ 125#
Knees to Elbows, shoulder was pinchy so I only did 2x5

Weighted Front/Back Planks (15#) for 1min, side planks for 40 sec


Ate tuna and chickpeas after. Yum.

Deeeeaaaads

8/6/11, 11am @ CFCC

Ate a hamburger and salad for breakfast + espresso.


Deads:

Warmed up with 115, 185.

8x2 @ 95% of max (230#). Oy.

SLooooooooow first pull. Jay adjusted my positioning to bring my feet and hands in a lot closer which felt really good.


Assistance work:

Split Squats w/ 12kg KB - 5x8 on each leg
Prone leg curls w/ foam roller  - 3x12

Ring Dips, 3x1rsf (7,6,7)
Planks, front 1m, each side 40sec, back 1m

Whew.

PR Crushed.

8/5/11 at CF1F.

Presses, 8x2 at ummmmmm 100% of my previous 1RM (95% was RX'd but I hit 70 last week).

Boom. They were fast. And awesome.


Also 3x10 speed squats at 40% of max (75#) and KB rows, 1pd on each side 3x12.

Felt so hungry and lightheaded during this. My fault for not eating/drinking enough.

8/1/11 SQUATS

Bar warmup (3x10 @ 45#)
Work up sets (95#, 135#)
10x2 @ 95% of 1RM (175)


Felt pretty good, still strong. Had to focus on maintaining arch in lower back. This got loooong (tried to rest 4 minutes between sets). Then realized that my meter was going to run out so had to rush through the assistance work way faster than I'd like to.

Single leg deadlifts 3x12
Not my strong suit, clearly. Tried 65 and it gave me a lot of trouble (hips and hamstrings felt super tight and I had a hard time not twisting). Need to work these in more, I could tell they were effective but I was too stressed out about the time to focus.

Ring Dips/Ring Rows - 1 RSF

Saturday July 30th at Crossfit 1Force.

Deadlifts, 3x7 @ 225#

Heavy.

7/27/11

Press Day. Bar warmup (3x8 @ 45#), lots of foam rolling and work with the pain stick.


7 sets of 3 at 70# (higher than the math said but I'm supposed to progress each week. So, boom). All felt fast and awesome.

Assistance work - Crap, I'm forgetting. How did I not write this down?

Oy.

Sunday: Walked all over NYC in sandals. Killed my feet. Ate some chicken, spinach salad with feta, omelette, fruit, disgusting hot dog, had a sangria and the most delicious margarita ever. Plus a ton of water

Monday: Warmed up a lot. Legs felt fatigued/heavy (probably from deadlifts + walking)

Strength: Back Squat
Bar warmup (2x10)
115x3
140x3
170x3x8 (93% of 1RM) * all felt good and fast. Tipped forward on one but caught myself. Recovery between sets felt awesome.

Assistance work:
Superset: Ring rows, 1rsf/Ring Dips (mini band) 1rsf) - 10/5, 10/7, 10/4
Right shoulder felt tight on ring dips but in a good way, like it was stretching my pec really well.

5x10 KB swings. 3 with 1.5 pd, 2 with 2pd! Sweet.

Abwheel rollouts: Uh huh. 30.

DEADLIFTS.

Slept a lot last night, even though it was hot as hell in my house. Ate sushi, chips, and B&J's ice cream. Hmmmmmm.

Coffee, ground turkey, some sugar snap peas beforehand. Training @ 11am.

Warmed up with romanian deadlifts, empty bar, 135, 175, 190 (each x 3)

220x3x7
All successful, felt good and slower than last week but definitely not grinders. Had to be reminded a lot to keep the bar close to my legs.

Assistance:
Bulgarian split squats, 3x10 each leg (10#, 15#, 25#)
Single leg curls with foam roller, 3x12 each leg
Overhead press holds, 55#, 3x35sec

Cashout - planks, 35 sec front and back, 25 sec each side.

After, ate a burger with cheese, bacon, and no bun plus a few french fries. 

Then watched some amazingly strong people throw some huge weight around. Inspiring.

Row....Shh.

Snuck into the 6am for a partner row. Overslept though so didn't have coffee, didn't warm up, kill me now.

There were 3 of us so we did a 3K for time, switching off 500s. My splits were decent, not my best, but see above. Both were sub-2. Our total time was almost exactly 13 minutes, which is pretty awesome considering time spent switching out. Wanted to die after this was over, I hit a HUGE wall in the last 250. So, I need to do just a TEENSY bit more conditioning. Like a 4 minute something, once a week.

The first half of the first 500 was amazing. My split stayed at like, 1:34

Presses.

7/20/11

Extra time spent warming up the shoulder.

Press, 6x4 @ 90% of 1RM (65#)
*Mathematically this was the same weight as last week, so Jay said to move up if the first three sets were fast.

65, 65, 65, 70, 70, 70

The 65 didn't feel QUITE as light and fast as I wanted, but I got to go up in weight. Sweet. My 1RM max is bullshit, haha.

Assistance work:

A. Front Squat for stability, speed - 45# bar + 12kg KB on each side attached with rubber bands. Bizarre - felt like I was doing a moon bounce or something. Really fun though, surprisingly tough. (3x5)

B. Pendlay Row @ 65#, 3x12


C. Partner GH raises, 3x12. These were hard today.

Cash Out: 6 x 100ft farmer carries, 2pd kb/hand. This was easy. Awesome.

RECOVERY!

Fun weekend. Do not go dancing in heels the night after heavy deads. Squat days are getting HARD.

Warmup - 2x10 back squat, empty bar (plus assorted mobility work)

Strength: 7x4 back squat @ 90% of 1RM (165#)
Got through all the sets although got called on a few for depth. Really working on stabilizing my core.

Assistance:
Supersetted strict pullups (double mini band)/weighted pushups (10#)
6/5, 4/5, 6/6
*Should have warmed up more for those, shoulders felt tight. Sad that I don't have more quantity here but I like those weighted pushups.

5x10 romanian deadlifts @125#. Fast and easy. I do feel the right side of my back working more here. Need to open up my hips during warmup to compensate for spine.

60 abwheel rollouts - I did partial ROM rollouts for the first time! Stopped at 30 though, no need to be stupid. Glad I can start to work these in. Surprisingly feel this a lot in my traps, not so much in my abs. Will continue to work on it.

Starvingstarvingstarving last night.

The Best of Days Have Deadlifts

7/15/11 - Graston on the right shoulder.  Epic dinner. Epic sleep. All systems go.

7/16/11 - Breakfast of brisket, potatoes, coffee, etc.

DEADLIFT DAY.

Warmed up with shoulder exercises added in.
Strength:
Work sets @ 115, 165
6x5 @ 87% of 1RM - 210
*Still felt fast-ish, all were touch and go!

Assistance work:
Bulgarian Split squats, 3x10 (1st set, no weight; 2nd set, 10# plate; 3rd set, 12kg KB)
*left leg is weaker
OH hold, 45# bar, 3x35sec (easy)

Planks: 30sec in pushup position, 20 on right, 20 on left, 30 reverse (not awful)

Loved today. So happy with those deadlifts.

Pressing.

7/13/11

Probably not enough food leading up to today. Salmon/squash for breakfast, carnitas/veggies/guac for lunch.

Warmup: 3x8 press, 45# bar
*Was running late leaving work so didn't warm up my shoulder like I wanted to. Seemed to be okay during the workout though, although my rear delt felt icky all day. I think it is really aggravated by the laptop position. Not entirely sure what the solution to this would be though...

Strength: 6x5 Press, 87% of max (65#)
All sets felt fast and pretty easy. Recovery between sets was really good. I didn't keep track of how long I rested but it wasn't an inordinate length of time.

Assistance Work:
A: Banded Front Squats - 45# bar + light bands, 3x12
B: Pendlay Rows, 65#, 3x12 (had to work to get in the correct positioning with this. Damn you hamstrings).
*superset the above. 

C: 4x10, partner assisted glute ham raises. Um, this felt 1000% better than it did last week. Unbelieveable. Something is working.

Cashout: Farmer's Walk, 2pd KB/hand, 5 @ 60 ft (30ft each way, approx).
These felt awesome. Fast feet. Freaking love farmer carries.

Now I am eating a crapton of turkey and asparagus, and it is delicious.

Mondays are Squat Days.

Still a little stiff from the deadlifts on Saturday, and don't feel like I ate enough or slept enough the night before this.



Warmup: 3x10 backsquats, 45# barbell, mobility work.

Lift:
Back Squat - 6 sets of 5 @ 87% of 1RM (160#)
All sets felt smooth and pretty fast, considering that 160# was my 1RM fairly recently. Felt like my immediate recovery from my work sets was a lot better than it was last week. The lifts were hard, but I didn't want to die the way I did before. Awesome.

Assistance Work:
Supersetted - Strict Pullups on light band, 1RSF & Strict Pushups, 10#, 1RSF
I forget my numbers but they were nothing spectacular, my shoulders were a little smoked. Something like 6,6,5.

Romanian Deadlifts @ 125# - 4x12 (these felt much more smooth than last week too)

Ab walkouts - 30.

Lifting at the Shore.

Friday, July 8th - 50 pushups, 3 minutes in the pushup plank position (homework!). Slightly tipsy during these, but hey, they got done.

Saturday: Deadlifts with Jen at the gym in Sea Isle (it reminded me of Average Joe's Gym from Dodgeball).

Warmup:

KB snatch, 3x5 each side (we used a light kettlebell to get our blood moving. I think it was 25#)

Deadlifts, 6x5 @ 85% of 1RM (205# for me)

So - the plates were smaller than what we were used to which meant we spent some time getting our setup organized. Pulling from the floor was too low so we set up steps underneath the plates but realized that our lower backs were not in optimal position (pulling too much since our hips weren't low? It was weird) So we actually called it at 5 sets since we were both getting very fatigued in bad places and didn't want to blow a disc.

Funny note: Guy across from me deadlifting 95# on the curl bar. Odd.

Assistance Work:

Supersetted - A: Decline Pushups (we used strict pushups) 9,8,7 with B: Bulgarian Split Squats with a 20# dumbbell, 3x12 each leg

Supersetted - A: single leg curls on a foam roller (we had to use a step), 3x12 with B: band pressdowns - we had to use the tricep pulldown with 40# of resistance

cashout: Plank pressups, 3x12/side

This was EXHAUSTING.

Squattus Maximus

7/8
5x3 squat jumps
6x5 back squats @ 85% of 1rm (155)

Supersets:
A: strict chinups, 1rsf
B: band rows, 20
3 sets, used mini band for first set then switched to light. Pullups went fast: 5,4,4. Biceps burned on the band rows (used mini)

A: weighted pushups (10#), 1rsf: 7,6,5
B: Romanian deadlifts, 12@125#

1RSF= 1 rep shy of failure

50 abwheel rollouts. I subbed 25 walkouts. Must get proficient at the abwheel.

My body is destroyed. I ate 2 eggs, some strawberries and bell peppers before and turkey and an apple as soon as I could after. Very tired.

Fourth of July and other stories.

Holiday weekend. 90% solid eating. I ate a s'more, in front of a roaring fire on a dock next to the lake under more stars than I've ever seen before Worth it.
7/6
6x5 press at 85% of max (60#)
3x12 band resistance front squats (30# bar + 2 mini bands, too easy)
Superset with 3x12 pendlag rows, 45# bar

3x30 sec overhead hold, 45# bar
Superset with 3x12 partner assisted glute ham raises

Saturday.

Breakfast at Honey's:
Omelette with brisket, onions and spinach. Side of bacon and fruit. Coffee.

It's been a week.

Yesterday: Didn't eat enough. Leftover chicken and sauerkraut for breakfast. 3 of Erin's protein bars, so now we're considering these not allowed. They are waaaaaay too good. Dinner was late (8pm). Spinach, salmon, avocado, onions, artichokes with lemon vinaigrette.

Training yesterday.

Rest Day. Did some heavy cleans with EK in the garage (up to 115#). It was hard.

Training today (6am): 1RM deadlift
*in the basement with Jen, coffee beforehand. Also, 7 hours of sleep?

115, 135, 155, 185, 205, 225, 245, 260F, 255F

I liked my progression here as far as work sets. Weird to lift basically alone. Sometimes I need music at least. Looking forward to getting these back up to where they should be (300ish). Doing a lot of metcons over the past couple months has definitely made my strength suffer. Well, there you have it! BASELINES ESTABLISHED.

Wednesday, June 29th.

PRESS DAY:

First things first, got a lot of sleep but still felt groggy in the morning and needed coffee. Hmm.

Breakfast was at 10ish - salmon in ghee, green beans, lots of sauerkraut. Tons of coffee.

Snack was one of EK's homemade protein bars - almond butter, protein powder, coconut, frozen blueberries, some other stuff. Delicious and REALLY filling.

...which meant lunch wasn't til 3ish? Grassfed beef burger with lots of roasted veggies - tomato, asparagus, zucchini, green pepper.

Didn't drink enough water, didn't get up from the computer enough. Need to do that more.

Just ate dinner at 8:30 (had a client meeting and am doing a ton of design work) - stir fried chicken with onions and peppers. Angel cooked it in bacon fat and some amazing spices. He is THE BOMB. 


Training - Press, 1RM baseline @ 5pm

Weird. Suddenly my right shoulder felt not very warm at all and everything overhead felt really week. Annoying. Hit 75# but couldn't get 80 past my face. VERY much less than I was expecting especially since I've hit 85 before. So - there we are. Baseline. Right? I am concerned because after doing this my shoulder felt really clicky and tight. Spent a lot of time on the lax ball but should have spent more time doing that before hand.

My homework is do 50 pushups a day in whatever combination I need to hit quantity. My goal is to build up the endurance to do 15-25 without stopping. We'll start at 5-10 though.

Crazy things going on nutritionally. Sugar cravings are gone, grain cravings are nonexistent, I'm not even craving cheese. I have only been craving alcohol, which is bizarre because I'm not a big drinker. Something about summer nights begs for a beer though. And I'm also craving being able to relax about this, especially given that I've been over to people's houses and am having trouble not launching into a giant discussion on why I'm not eating butter right now. Sigh. Also after the holiday am embarking on an attempt to eat more protein, especially during the strength phase to try and get my lifts up. Not out in this to mass gain - I still have quite a bit of fat to lose.

Tuesday

Lots of sleep when I don't get up at 5am for the 6am session. Fancy that.

Too much coffee today.

But drank a ton of water.

Meal #1 was leftover grassfed ground beef and half a sweet potato with coconut oil.

Meal#2 was salmon with ghee, steamed green beans, and sweet potato. Also had some blueberries, cherries and a few bites of sauerkraut.




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Sleep:

10:30 - 6:30, kinda solid. Felt wake-y around 5.

Food: Fasted all morning (coffee, some coconut oil straight out of the jar).

Meal #1: Chipotle, 1pm

Double veggies

Carnitas (not cooked in soy oil, winning)

guacamole

salsa

Is it possible for someone to eat guacamole every day for 3 weeks straight? I will find out.

Training - 5pm, Day 1 of Strength Phase with Jay

Baseline:

Deadlift - 255#

Back Squat - 175#

Front Squat - 150#

Pullup - 7.5# weighted

Pushup - 25# weighted

Press - 80#

Group warm up then got to it. The first week we are setting baselines so going for 1RM in each lift. Today was back squats. Felt really good to get under the bar again - back squats have been surprising me lately. Although the right side of my back is still feeling a little tight. Need to do some more stretching and foam rolling.

Hit a 185# back squat for a PR. It was grindy but not impossible. I think I made my jumps too small. Looking forward to getting this to 225# really soon.

Dinner was grassfed ground beef, a sweet potato with ghee, and peas.

NATURE....Goulet.

Away all weekend. Was going to drop into a CF affiliate at Penn State but realized Saturday would be my fifth day on. Instead we went hiking, which was awesome. About 3.2 miles of total distance plus quite a bit of elevation especially in the first section of the trail. Very rocky too. Was surprised at how sore my hips and quads were today, but I remember working really hard coming down to be stable and not fall.

Eating was about 80%. stuck to meat veggies and lots of fruit for the most part but wasn't in a position to control how the food was cooked, so some butter and such made its way in. Also, saturday night I drank. A Lot. It happened, I felt physically awful today, but I'm moving on and have made good food choices all day to heal myself. A good nights sleep is gonna be great.

Training @ 6am:

*Sleep at 11:30 last night. Not ideal. Had a tall iced redeye on my way in, it got me going, but I really need to get to bed earlier. Oh well.


*Right side of my back and my left hip feel tight. Probably from volume this week. Getting a massage at 3:30 today, YES.

Hit the lax ball and foam roller, then did the group warmup. Include gastro/soleus stretch, 1min each leg, and 90/90 box stretch (which is when I noticed my left hip was tighter than my right)

1 minute single leg squat hold, each leg.

Metcon: NANCY

5 rounds
400m run
15 OHS @ 65#
=19:17

First time doing this totally RX'd! I'd done the RX'd weight before but only for 3 rounds. Really pleased that I got sub-20. Also made a committment to myself that each run would be unbroken, and they were - although they felt SLOOOOOOWWWWW. First three sets of OHS were unbroken. Could feel fatigue in my glutes from yesterday. Also was pinching something in my left hand that made it get tingly but a few hours later it seems to have gotten back to normal.

After the WOD I had ground turkey and pureed pumpkin w/ ghee.

YES!

Slaughtered a PR today!

Training @ 6am, coffee before.

Rear delts are feeling a little janky. Hit them a lot with the lax ball and the pain hook.

Strength/Power: Snatch Grip Deadlifts, Snatch Pulls @ 85% of max snatch or OHS

Jen and I worked at 80#. It felt super light but we both had issues. She leaned back, my arms bent, we are stupid at snatching. So we're working on it. We did deadlift/deadlift/snatch pull/snatch pull (all x 5)

Metcon: 1000m row time trial
3:57!!!!


Woooohooo! I told Sammy I was hoping to get 4 minutes flat, so I am REALLY pleased with it. I felt myself hit a giant wall at the 500m mark, so if I can work on getting over the hump with that I bet I could shave off a few more seconds. This was done fasted, so maybe having some carbs in me would help?

I am deliriously happy. And hungry. Hah.

Breakfast was leftover roast chicken, asparagus, sweet potatoes, and pureed pumpkin w/ ghee.

Day Off...

....of work. Sometimes it needs to happen.

Got a lot of sleep, I think. Room was nice and cold (love love LOVE sleeping with AC blasting). Could have slept longer but wanted to hit the 8am. Had 2 shots espresso beforehand, otherwise fasted.


Snatch Balance, Snatch Balance + OHS
Worked up to 60#, did 5 sets

Wasn't thrilled with how this felt. I didn't feel strong in the receiving position (felt like i was wobbling a lot) and I really hated lowering the bar back onto my neck with a snatch grip. Thought I'd be working at a much higher weight than this too. Snatch and OHS quite disproportionate to other lifts. Not for long though. Oh well. Can't win them all.

Metcon: 10-9-8-7-6-5-4-3-2-1

20" box jumps
pullups (mini band)

=11:00

Proud of myself for repping the box jumps really well! Got really hung up on the pullups. I mean, we've done a lot of pullups in the past week. Need to throw weighted pulls into the mix again to get my strength back up.

There are a few easy skill things I want to work on for the immediate future (like, the next month) just to see how a simple grease the groove program could help me. For example:

kipping pullups, set of 10 for time (work on stringing them together)
handstand holds for time (work to freestanding)
burpees, speed sets of 10
pushups, sets of 10 working up to sets of 15


So, I'm just going to do my best with these and pick one to throw in as a cash out at the end of each workout.

Food has been - omelette with peppers, onions, avocado, and bacon + fruit + coffee for brunch at 11. Snacked through the afternoon on coconut flakes, a larabar, frozen blueberries and coconut milk. making dinner now - chicken, sweet potato, onion, asparagus. Feel really snacky and drowsy today.

Playing Catchup

Monday 6/20/11 had an all day golf tournament (out the door at 7:30am, back at 8:30pm, no time to train). For the best though, I was still sore and creaky. Ate the best I could at the tournament: burger, toppings, no bun and salad for lunch, then roast beef and salad for dinner, and some chicken things that may have been questionably cooked in oil but I was ready to faint from hunger. Drank a ton of water, was out in the sun, fully Vitamin D'd up.

Tues 6/21/11

Only about 4 hours of sleep last night and dragging like hell today. Huge coffee before training.

Snatch, 5x2 @ 60% of 1RM. Since my 1RM is untested I went with 65#. Working on emphasizing the shrug and avoiding arm bend. Must address problem of hitting boobs with bar.

Metcon:

6 rounds for time
Farmer's walk, 1.5pd kettlebells, 1/2 of Chancellor and back (about 40m each way)
Sprint 1/2 Chancellor and back

=8:00 flat

Wrists, shoulders, traps crying. Must incorporate more farmer's walking. This was brutal. Also, carrying the bells back into the gym was super cruel.

Today ate: lots of ground turkey and guacamole and some fruit. Weird day. Beef w/ onions and peppers, some dates, and tea at dinner before my class. Hungry right now. Super duper craving sugar, and I know it's because I'm tired.

Much Needed Rest Day.

Brunch with my husband: Coffee, prosciutto frittata (eggs, red peppers, onions, prosciutto), spicy fennel sausage and fruit on the side. Ate half of it.

Delicious.

Pre Workout: salami, water, coffee. Weird.

Sore everywhere. Not debilitated but definitely utterly fatigued.

Oly Lifting Clinic. Worked on snatch and clean (power on each). Just felt like my muscles were drained, probably because...they were. Focused on keeping my shoulders forward and avoiding early arm bend. Just need a lot of practice. Worked on the snatch at 60# and the clean at 99#. Tired.

Sleep: eh. Crazy thunderstorms on and off last night kept me restless.

Training:

FRAN
21-15-9
Thrusters@ 65#
Pullups (mini band)
=9:55

PR! And only a few weeks since last time we did Fran. Pullups were slow. Thrusters felt really strong.

Food: all on the run. Chicken salad and green beans from whole foods for lunch, burger with onions, bacon, and guacamole for dinner.good stuff

So sore today. Lower back, rear delts, front of shoulders, everything.

Forgot to eat breakfast but had 2x espresso.

Meal #1: salmon, butternut squash with ghee and cinnamon, guacamole

Meal #2: Chicken, curry, coconut sauce, lemongrass, broccoli. I feel a little sluggish though, feeling like there might have been sugar in that sauce. Oops.

*there was definitely sugar in there. I felt very sluggish and sleepy after eating it. Oh well, on to the next one.

Snack: 2 hardboiled eggs when I got home from work

Meal #3 (8:30ish): 6 ounces of chicken sauteed in ghee, salsa and avocado on top, bell peppers

Training:

Horrid.

1000m row

50 burpees

50 box jumps, 20"

800m run

50 box jumps

50 burpees

1000m row

30 minute time cap. I got through 10 of the 2nd set of burpees. I have never been so fatigued and destroyed. WTF. Everything felt horrible except the row. At least I was able to rep the box jumps.

Welp, this is another one to try at the end of the summer since it's all body weight stuff.

Fantastic!

Solid sleep last night except for being woken up by a creaky air conditioner at 3:30am.

Training:

Abwheel rollout skill work (me oh my I suck at these)

Then....

5 rounds

5 deadlifts @ 185#

10 burpees

= 6:24 RX'd

Last time I did this I got 9:43 so this was a huge PR! 

Cashout: Max abwheel rollouts in 3 minutes (partial ROM) - 23. Ugh.

Food:

Post Workout: 2 egg whites, butternut squash with cinnamon

Meal #1 @ 9am: lots of ground beef with spices, some squash (didn't measure, I was starving)

Meal #2 @ 1pmish: Weird. 3 dates and an herbal water at Wegman's, then 3 pieces of roast beef when I got back. And a bunch of cherry tomatoes.

Meal/Snack #1 (after sitting in traffic for an hour, I was cranky and tired and starving): Larabar

Snack #2: celery and spicy guacamole mixed with crab salsa

Final Meal (dear God I have eaten so much today) - salmon, sweet potato with ghee & cinnamon, caramelized onions.

 Plus a giant bottle of water, which I suspect helped with the sleepy/cranky feeling as much as anything. Amazing how dehydrated I get when I dont have my Nalgene bottle at work.

EIGHT HOURS OF SLEEP. Winning.


Food:

Meal #1 - (11am, got caught up in work stuff)
3 hardboiled eggs w/ salt & pepper
1/2 apple

Waterwaterwater.

Meal #2 - 1pmish
Hamburger leftover with caramelized onions. Roasted asparagus. 1/2 avocado.

Snack- snap peas, 2 small pieces of seasoned chicken breast out of the sandwiches they were offering in class.

Dinner - egg salad, chicken salad, craving fat really badly. Probably dehydrated too.


*Oh, wanted to note that I started supplementing iodine yesterday.

Wonderful relaxing beach weekend with good friends, but hopping right back on the wagon today and strict for the next 30 to 45.

TRAINING @ 6 am

* felt good to be back. A shot of espresso before but felt sleepy/sluggish even though I slept deeply. My alarm woke me out of a dream so I was definitely jarred out of a sleep cycle. Whoops.

hang power snatch, peak of 1:

75#

*I know I can do more but didn't have the "pop" today

Metcon:

800m run

30 hang power snatches, 45#

800m run

=10:26

Food:

Post WOD (7:30ish) - salmon & sweet potato

Meal #2 (1:30) - steak, leftover roasted veggies, cherry tomatoes, snap peas, water w/ cloves, cardamom & cinnamon

Per Whole9, I guess I'm supposed to be eating another meal in between my post-WOD meal and lunch? Hmm.

Snacked on tomatoes and snap peas all afternoon. Glanced at the giant box of tootsie rolls, contemplated, whipped self into shape. Victory.

However...starving at 5:30 when I got home, so I ate 2 tbsp coconut butter. Angel is cooking dinner right now. I am blessed.

Burgers - cilantro, diced green chilis, spices
Caramelized onions on top

Roasted asparagus in the oven right now.

Salivating.

Snack - some more coconut butter (SO HUNGRY!) and my calmagzinc.

First post on the new iPhone!!!

Whole30, Day 2.

Not enough sleep last night. Really groggy this morning.

6am training session

(had a tall iced redeye right before)

Foam rolled adductors

Group warmup

Max handstand hold - 2:05

3 rounds for reps:

Front squat @ 115#

Followed by 60ft bear crawl

I got 6, 5, 4. Cleaning the bar was a challenge, 115 is pretty close to my max clean. took me a few tries but I got it! The second successful clean felt the best, all wonderful and floaty. That bear crawl wore me out! Pretty happy with my handstand, too, it felt really strong. Going for 3 minutes next, then HSPUs will become my bitch.

Food:

Meal #1 - 9am (starving)

2 hardboiled eggs

1 sliced tomato

working on strawberries right now

Need to get my PWO nutrition back on track. Could have used it today.  

Meal #2 - 1pm-ish
4 pieces roast beef
snap peas
tomatoes
1/2 avocado

Snack @ 4pm
Olives

Meal #3 - 6:15pm
salmon cooked in bacon fat
tomato salad with oil, vinegar and spices
sweet potato w/ coconut oil
WATER finally.

Whole30, Day 1 - Food.

16 ounces of coffee this morning.

Meal #1 @ 10am:

2 hardboiled eggs (pastured/farm)

About 1 cup of cherry tomatoes

Salt &pepper

Water.

* Did not eat cake that was served at 11 for a coworker's birthday. This is a minor victory. 

Meal # 2 @ 1pm:

Grassfed roast beef (only meat, salt, pepper, no additives)

Cherry tomatoes

Sugar snap peas

Olives

Water.

Meal #3 @ 4pm (prepping for the fact that I have class til 8, they only serve pasta, and I will probably be hungry. In fact, for the record, I was pretty hungry before eating this.):

2 pieces organic jalapeno chicken sausage

A pile of sugar snap peas

Olives

Really hungry (like empty stomach feeling) and sleepy during my seminar.

Got some more food for after - trying to quell the sugar cravings with fat right now.

1/2 avocado

spinach and kale

Chicken with peppers and onions and hot sauce (from the hot bar at WF, all ingredients check out).
1/2 peach from the farmer's market.

Whole30, Day 1.

Who:

This girl. The one that's been a little TOO off the wagon for the past few weeks (months?). Who has done this before and needs sanity.

What: 

I'm not going to rehash what's already been done brilliantly. Everything you'll ever need to know is based here.

When:

The next 30 days officially, but probably extending throughout the summer.

Where: 

Everywhere I go. Will plan the best I can but I'm sure some foraging will be involved.

Why:

Do you even have to ask at this point? Hah.

Extras:

After 1 week, I'm going to switch from coffee to espresso, limiting it to one or two shots per day, in the morning. I'm not against caffeine, per se, but I'm against being reliant on it, and I'd rather drink an ounce of espresso than 20 ounces of watered down coffee. And since I feel that I have been a little addicted, I'm cutting it out entirely in a few weeks.

SLEEP. Number one priority. 

SUN. Also very high on the priority list. As in, get some every day.

RELAXING. Going to focus on training but also want to get outside as much as possible this summer. Hikes, walks, exploring my greater 'hood. Also want to cut out the passive entertainment in favor of active entertainment (said hiking, reading, writing, etc). Getting a little too tv-ish if you catch my drift. 

Vacation.

6/1 - 6/5 Vacation and wedding in Virginia. 

First college best friend to get married, and thus it begins.

Ate alot of delicious food (and drank some delicious....everything). Because everyone needs a vacation at some point in life.

6/1 - tons of driving. Got to Williamsburg, walked about to loosen up. It was blazing-and-I-mean SEARING OPPRESSIVELY HOT. Icy drinks were necessary.

6/2 - morning run down Duke of Gloucester Street in Williamsburg, plus some pushups. It's been too long. Walked all over creation. Top ten dinners of my life at Fat Canary.

6/3 - More walking. 

6/4 - Miles of beach walking in really soft sand. 

6/5 - driving

Interesting to note that I didn't sleep well at all throughout this vacation. I need to put some effort into creating my traveling sleep oasis. My rooms were too quiet (I always sleep with a white noise fan going) and I was surprised at how difficult it made it to sleep. 

Monday, 6/6

So good to be back, and first good night sleep in days :)

Worked out at 8am since I have the day off. 

Strength:

Deadlifts, Peak of 3

Worked up to 215. Need to get this back up. 215 felt pretty hard.

Muscular endurance: Deadlift x 10 at 185. This felt waaay easy, easier than it ever has.

Metcon: Work on double unders. Well. They felt better but since I can't string them together without a jump in between I just get so damn fatigued. Did a pretty set of 14 - 14 - 14. 

Practiced handstands.

Considering I'm coming off a weekend of crappy eating, no sleep, and hours of driving, I'll call this a decent day.

That Which Is Infinite.

For the record, the food and the water and the work keep you alive, but it's a bigger something that makes you thrive.

"I thank you God for this most amazing day...

 

 ...for the leaping greenly spirits of trees, and for the blue dream of sky...

...and for everything which is natural, which is infinite, which is yes." -e.e. cummings

Memorial Day Weekend (5/28-5/30) was spent at my aunt & uncle's lake house. This was, without a doubt, EXACTLY what I needed. Ate (didn't concern myself too much with paleo, but probably stayed about 70% + drinking), and RELAXED. Kayaked every day for about an hour, hiked to a beautiful waterfall, laid in a hammock, cooked, slept hard, laughed with family, ohmygod perfection. 

5/31/11 

Back in the game quickly before heading down to Virginia for a friend's wedding. Felt really alert and ready to train hard this morning, and comically, today's workout was like Friday's workout on steroids.

5 rounds for max reps each round

Back squat @ 75% of max (135#)

Pullups (RX'd!!!!!!!!)

Rest as needed between rounds.

11/4, 7/5, 9/4, 9/5, 15/5

51 total back squats

23 total pullups

Really very proud of myself for pushing through that last round so hard, and of doing so many pullups! Still controlling a lot on the descent to protect my shoulder. SO happy. And hungry. Jeez.

Today is a weird day, foodwise, because we're heading out of town and I wasn't gonna stock up on stuff. Grassfed ground beef with chilis in adobo sauce, avocado, sauerkraut, baby spinach, and a chocolate cookie from Whole Foods. Haha.

A Good Day.

Working from home today so got to go to the 9am session, a rare treat.

Stayed up way too late last night watching movies in bed (guilty pleasure). 

Had coffee and lots of seltzer this morning before the session.

Warmup: foam roll (poor glutes from yesterday although they aren't as bad - yet - as I thought they'd be)

inchworms, high knees, butt kicks, skip for height/length, over/under the fence

Strength: BACK SQUAT

*We haven't squatted in awhile so we were working up to an easy single.

45, 75, 95, 115, 135, 155, 165, 175 - PR!

Really pleased with this because it was easy and fast, and we haven't back squatted in a reeeally long time. I used my new shoes and focused on staying tight in the core through the bottom and spreading the floor with my feet. It obviously helped.

Metcon: Every minute for 10 minutes, complete 2 unassisted kipping pullups

THIS IS HUGE. This is the first time I've ever used unassisted pullups in a metcon. I was ECSTATIC! And they were easy, the first 8 sets were actually strung together. Really focused on descending carefully to protect my shoulder. These weren't really kipping in the traditional sense, more like using momentum to get me over the bar, then coming back under control, then swinging into the next one.

Tuesday May 24 and Wednesday May 25 ended up being rest days. Two long work days, there was no time to squeeze in a workout, even at lunch.

Thursday, May 26 - most horrid workout ever. 

3rounds for time:

25# weighted walking lunge, 50 steps

5 1pd KB push press, each arm

10 single leg squats each leg

10 knees to elbows

I don't remember my time. Somewhere in the 15 to 18 minute mark. Hated, hated HATED every minute of this. Namely because I suck at single leg squats and knees to elbows. Hmmph.

Not much to report in terms of awesomeness the weekend. Had some calf/ankle issues that kept me from doing the 1.5 mile time trial on Saturday, so I'm going to try and sneak that in this week sometime (maybe over the weekend at the lake). Team WOD in the park Sunday, my energy felt low, but it was fun to wrangle the sandbags again.

5/23/11, 6am

Sleep - 6 hours? 

Foam rolled, warmed up, lat/shoulder opening mobility WOD with the band (love this).

Strength: in 10 minutes find your peak press (from the floor)

45, 55, 65, 75, 80F, 80

*failed on 80 but reeeally wanted it. Focused on planting my feet/spreading the floor and the second attempt flew up, which makes me think that I probably have 85. 

Metcon:

7 rounds

5 thrusters @ 100% of peak press (80#, kill me)

7 bar burpees (burpee/jump over the bar/burpee)

=12:12

Horrible. Just horrible. My shoulders are still completely smoked. The penalty for breaking up the thrusters was another round, so yeah. Refused to drop. Also focused on more of a front squat into a push press for the first couple of rounds until my shoulders warmed up.

5/20/11

7:30ish at Erin Kelly's

Push Press - 3x5

53, 73, 93 easy sets of 5

Team WOD, stadium style (teams of 3)

20 cal row

30 burpees

30 KB swings (1pd)

30 situps

100 ft. walking lunge w/ 25# plate overhead

20 box jumps, 20" box

20 cal row

=18:37 for the team

-Row was awesome. Pulled HARD to get 1cal per pull. Burpees sucked but really tried to push through. KB swings straight through, situps 10-10-5-5, walking lunge was fine, box jumps were slow and steady. This was really fun!

Decadence

Nutella Level of Deliciousness, scale of 1 - 10

1 being fermented cod liver oil, 10 being bacon 

10.

Level of Eat-Out-of-Jar-with-Spooniness, Scale of 1 - 10

1 being "Whoa, I bought that in October of 2009? Ew, the jar is dusty," 10 being "What happened to that jar of Sunbutter I bought three days ago, wife?" 

Uh, 10. Ahem.

Nutella Ingredients: ingredients: sugar, palm oil, hazelnuts, cocoa, skim milk, reduced minerals whey (milk), lecithin as emulsifier (soy), vanillin: an artificial flavor. 21 grams of sugar per serving (2 tbsp)

NOT OKAY. But somehow part of your balanced breakfast options!

Connie, Nutella's "Expert Dietician," gives some awesome suggestions for moms. Not.

Q: What is the best breakfast to serve my child in the morning?
Connie: The “best” breakfast is the one that will be eaten! With the unique taste of Nutella®, kids may think they are eating a treat for breakfast, while moms are helping nourish their children with whole grains. A slice of whole wheat toast spread with Nutella®, a serving of fresh fruit and a cup of yogurt or 1% milk provides perfect balanced nutrition to start the day.

Sigh.

So, yep, I made my own. Found the recipe on the CFCC blog from way back, actually. 

Ingredients:

16 ounces hazelnuts (or filbert nuts, they're the same) - without skin saves you a step, with skin is fine

3 tbsp quality cocoa powder or equivalent of melted dark chocolate, maybe more to taste

2 tbsp honey (more if you need it sweeter, you KNOW you don't)

melted coconut oil (to desired consistency, I melted 2 tbsp)

Process:

1. Be happy that Nuts to You is so awesome and sells skinless raw hazelnuts for $7/pound

2. Avoid buying the flavored tootsie rolls and popcorn at Nuts to You. 

3. Ahem.

4. Toast the hazelnuts in a 375 degree oven for 10 minutes. Hint: tinfoil on your cookie sheet makes cleanup a breeze.

5. Stick tray of toasted hazelnuts in the freezer for a few hours. The colder they are, the less likely your final product will be chunky (unless you like chunky, I'm not judging.)

6. Peel the skin off the hazelnuts if need be.

7. Put in food processor. Process til you get a good cookie dough/nut butter consistency.

8. Add in your honey and dark chocolate. Process.

9. Drizzle in coconut oil SLOWLY to desired thickness. This is the part where you test it. A lot maybe. It has to be right, right? 

10. Pour into empty glass jar or tupperware, stick in fridge.

You may need to stir it or warm it slightly if it hardens up when chilled. No worries.

So, I have a tupperware container of this sitting next to me and I'm not going to lie and say I don't want to faceplant in it. But - this is VERY decadent and not nearly as sweet as Nutella-the-brand. You still get the awesome chocolately-hazelnutty goodness. And without the random creepy/unnecessary dairy addition. And since it's not a monstrous sugar bomb like our branded friend, I swear, it is a little easier to resist going back for more. If, at its core, it's nuts and rich, flavorful, not tooth-achingly sweet dark chocolate, just remember that it's calorically dense and enjoy it.

Things this would be great on: strawberries, apple slices, blood oranges, bananas, spoons, forks, knives and fingers.

Intensity.

A really interesting article about resisting temptation. Yes. 

The takeaway from this is that, for all my friends (and myself) that get caught in that cycle of shouldn't do it - did it anyway - hate myself now (or the opposite but equally horrible should-do-it-but-didn't-itis), is that we, as a whole, need to RELAX sometimes. Not relax in our standards - I'm not going to say, aw, just eat 20 cookies once in awhile, you need it - but relax in our self-punishment. 

The modern day world throws a lot of temptations at you every day. Why walk to work when you can jump in a cab? Why spend time packing your lunch when you know there will be pizza after the meeting? Why chomp on your apple slices when everyone else is eating birthday cake? Why deal with explaining to your cousin, AGAIN, that you don't eat grains when you can just eat the damn bread in the basket? Why drag your ass to Crossfit in the rain at 5:45am when you can just hit the alarm and sleep for two more hours? Why cook meat and veggies for dinner when you can just get a burger from Five Guys? Why pay out of pocket for monthly deep tissue massages when you can just forget all this madness, eat your way to oblivion, and let your health insurance pay for all your bills. Why go to the effort of bending over in the shower to wash your stank feet when you can just buy some shoes with sponges in them?

SERIOUSLY?!

And it goes on and on and on.  

What's the solution to this? Give your brain a break. I know that if there's ice cream in the freezer, I will want it til the spoon is in my mouth. So I don't keep ice cream in the freezer. Haven't really figured out how to avoid the candy bowl at work yet. It's a work in progress.  

Today I:
- am on my 2nd nalgene of water
- drank 2 cups of coffee
- slept in til 7:30 (I'll train tonight)
- ate some tuna salad, a pack of paleostix, and a paleocrunch bar. Oh, and about a cup of strawberries. And some jerky. And more strawberries. Kind of a weird day, haha. Dear holy mother of god, the cookies and chips in the work kitchen were calling my name. But I resisted!
- did a crapload of work. 

-Did some stuff at Crossfit Center City (5:30PM):

Mobility: Gastro/Soleus stretch against the wall, Figure 4 against the wall, lots of lax ball work and foam rolling, crazy duck walk/leg swing/arm swing warmup.

Strength: Single Leg Squats
Kind of had a breakthrough with these when I held weight out in front of me to counterbalance myself. They still need work though. Did unassisted to 1 stool, then 10 pounds, then a 12kg KB (that was pretty gross though)


Metcon:
AMRAP 5 minutes
3 KB snatches each arm (1pood)
5 burpees


7 rounds + 1 snatch. Although now I'm doubting my ability to count. I thought it was 7, maybe it was 6? I know I had 3 rounds almost done when Erin said we were 1:15 in. I was surprised (and kind of wanted to die at that point). The snatches were pretty easy. Crazy. 


Some handstand practice after I recovered. Really want that free standing handstand very soon.

Wednesday: Too much of the bad, not enough of the good. Really need to make an effort to get outside a lot during the day. As much as possible, really. 

Some good stuff, trainingwise:

Crossfit Endurance @ 5:30:

1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

I didn't measure my distance (we just went back and forth up one side of Washington Square park), and my focus was on not dying and keeping my arm position right and not heel striking. Looking forward to trying this again, and dying less. 

Then dropped in the 6:30 session: 

Some amaaaaaazing leg stretches that I'm actually really glad I did, because my legs aren't sore next day from the running at ALL. 

Snatch Drills w/ PVC 

Power: Every minute for 10 minutes, do 1 snatch. Move up in weight each time. 

Warmed up with 29#, then did 45, 55, 65, 75, 85, 85, 85, 85, 85.

85 is a PR - but I know I have more than that in me. I was tired from running, I didn't fuel well today, and I just need more practice. The 3rd pull of both the clean and the snatch is not my friend. Soon though - and it's encouraging to see that I can get that far even barely dropping under the bar. 

Sleep: 6 hours or so, fitful. It was warm in my room last night. I feel kind of dehydrated too.

Fasted training, 6am:

"JT"

21-15-9

HSPU (scaled to 90sec/60sec/30sec handstand holds)

Ring Dips (mini band assisted)

Pushups

=18:02

Not at all winded during this, shoulders just completely went to failure. First and 3rd handstand straight through, 2nd broken up 30/30. Pushups were horrible and one at a time from the beginning. Ring dips were better than I thought but still very tough.

Don't remember food but I do remember a massive candy binge. Like shameful, bulimic level candy binge. Considering yesterday's post I don't like this. it was so weird. I was on autopilot. I'm embarrassed to even report it happened, but it's all part of breaking the cycle. So, it happened. And I moved on.

Dinner was pork shoulder, 1/2 an apple and a tbsp of sunbutter

Got my butter oil/fermented CLO (hoowow that's nasty shit right there) so I'm dutifully supplementing to see if it'll help my skin. For the record, I am 200% aware that sugar binges on the level of today's do NOT help my skin. So. IT'S ALL OUT THERE PEOPLE, YOU HAVE TO LOVE ME. Also took resveratrol.

Forgot Vitamin D and did not get outside (ate lunch at the desk). Pretty sure this combined with not enough sleep is related to my insane sugar cravings.

Loving Life.

My focus lately has been on a lot of decluttering, getting rid of crap that doesn't work in my life anymore. There's no real zen reason for this that I can apply to my eating or training, at least not one that I've thought of yet. 

Although one of my current goals has been lifelong - to stop my very nasty nailbiting habit. I've been biting my nails for as long as I care to remember. And not just dainty nibbling, we're talking chewing to the nubs, ripping up the cuticles, and looking really really awful and gross. NOTHING worked to stop it. I tried getting acrylic nails, gel nails, regular manicures, everything. Finally I decided it was time to change. 

1. I started to paint this "no-bite" stuff on my nails every other day or so. It's great aversion therapy since it tastes DISGUSTING. Bitter. Since I do a lot of my nail biting out of habit or without even realizing it, this has been really helpful to make me realize exactly what I'm doing. Downside? Aesthetically, I don't like the look of the no-bite stuff. It mattefies whatever nail polish I've got on and gives my nails a nasty weird yellowish tint. Just more incentive to kick the habit.
2. I use Nailtiques clear polish once per day (usually at night). It's a great strengthening polish.
3. I keep a nail file, cuticle cream and nail clippers with me at all times. I've stashed them everywhere - at my desk at work, in my purse, on my vanity at home. If I see a hangnail or a ragged cuticle, I trim or file it down IMMEDIATELY and slather on hand cream. 
4. Once I went 2 weeks without biting I treated myself to a manicure. 

This program was working really well for about 3 weeks. My nails were finally growing and looking really good. Then one day when I was at my in-laws I just went to TOWN. I don't know what particularly triggered it (although I'm thinking a combination of idle hands/OCD about a ragged nail that I was too lazy to fix properly), but I chewed every last nail down to the quick AGAIN. 

The next day I was so bummed out because, basically, I'd ruined 3 weeks of progress and had to start from scratch. And this, my foodie friends, led me to think about other ways I do this in my daily life. I think MANY of my friends can empathize with this whole "I'll be totally perfect and then deviate and then suddenly I'm off the wagon completely and facedown in a pecan pie" -- or something very similar. 

I'm still working out exactly what this means. I think there are times in your life (like when you're doing a Whole30 or trying to kick a habit of ANY kind) that you have to be super strict with yourself. And for some of us, there's the realization that there's no such thing as moderation. Alcoholics can't have "just one beer." Heroin addicts can't have "just one hit." When I eat sugar, I IMMEDIATELY start to crave it again. When I start to pick at the cuticle on my index finger, I have to stop myself immediately or I'll ruin the weeks of progress I've made on making my nails look nicer. 

Am I advocating a life where you NEVER touch a cookie or a piece of chocolate again? No. But I think, as you make changes, it's CRUCIAL to figure out what sorts of food are the top of that slippery slope. Can I eat one square of dark chocolate and not go back for more? Yep, I definitely can. In fact, I am proud to say that there is a bar of 85% dark chocolate in my fridge right now that has exactly 3 squares eaten out of it. And I'm not sitting here dreaming about it ready to hoover it the second I get home. However, as I found out this weekend, I am not a one-slice-of-cake girl. At my niece's birthday party, I found myself going back for cake again. And again. And again. Ahem. 

Moral of the story and my ramble? Think about whether it's really worth it. After the initial mental high of biting my nails, I had nothing to show for it except progress ruined. And gross looking hands. Eating that cake didn't have such an immediate, visible effect, but I'm sure it didn't do anything to progress my training and it certainly didn't do anything to help me achieve my body composition goals. 

So. As I make food choices over the next couple of weeks I'm going to use the nail metaphor as a way to evaluate whether I really want to eat the things that are available to me to eat. The cake will always be there. The chocolate will always be there. Take a breath and think about what you're doing.

Today:

Water - on my 2nd nalgene

Lunch - spicy italian sausage, onion, apple, kale, and a pack of Paleostix

Coffee this morning

Supplements: brewer's yeast, resveratrol

She runs.

5/14/11 8:30 AM

5K run at Cooper River

= 30:42

It was chilly. Wore my pumas. Didn't feel really warm until about a mile in.

I wasn't really winded but my legs were burning. Was very AWARE of my poor running form as opposed to blithely running like crap, haha. Also had the typical metcon mentality of "ok, if I run faster, this will be over sooner, but it'll suck more. Decisions."

Looking forward to getting this time down substantially with some endurance and form work. Tony kept telling me to relax my arms and hands, I could feel that my left shoulder was getting a little funky so I must not have been doing the relaxing part that well.

BUT considering that my last 5K run was 33 minutes and some change, and that was in 2009, and I haven't done any long distance running since then with the exception of 2 1 mile time trials 2 weeks ago, I feel pretty good about this.

Friday. Friday. Gotta get down on Friday.

New favorite quick breakfast. Or lunch, as the case may be: 

1 pack of paleo stix, 1 bell pepper. Maybe a piece of fruit. Throw it all in your bag and GO.

I just ate a piece of cake at a work party. It tasted exceedingly sweet to me. Too sweet. For the first time. I still ate it though. Why? 

TRAINING: @6am

Tried to go to bed early last night but it was 11:30 by the time I got there. Boo.
Dinner last night was 8 ounces tuna salad from grocery and about 6 ounces roasted sweet potatoes.

Calves weren't sore when I went in but got sorer and stiffer as the session progressed. Thus, since I'm running a 5K tomorrow, I thought it would be best to go easy today.

Warmup/mobility WOD/double under practice.

Ankles/feet felt real sore doing double unders. Surprisingly, my upper body isn't sore at all. Huh.

Deadlifts, conventional, sets of 2, dead stop.

Worked up to 185x2.

Then practiced handstands a lot while everyone was doing the metcon. Got a little freestanding hold, about 3 seconds? Looking forward to working on these more.