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.