Breakfast.

Pork shoulder, sauerkraut, coffee.

Monday -

AM: 1/4 cup steel cut oats with 2 eggs, butter, spices. Coffee
AM round 2: At Schlessinger's with the coaches. Side of lox and side of applesauce, more coffee. Felt a little overcaffeinated after this.

Lunch (forget when this was in the afternoon, it was boring) - about 6 ounces ground beef and 1 square dark chocolate. Was supposed to add sauerkraut but it didn't sound good to me.

Lots of tea all day.

Rowed a 1K just to move a little. Again, learning that if this doesn't happen first thing in the morning, it probably won't happen at all.

Slept way too late. Midnight?

It's been awhile since I've hung out at CFCC on the weekends. I forgot how much fun it is - totally different vibe! 

10am - Got to class after running seven blocks (my train stopped at 5th Street for an inordinate amount of time, I gave up and walked). Strongman class - where has this BEEN all my life? - started with 3-rep single arm presses: 15, 20, 25, 32.5, 30. 

The WOD was 6 rounds of 3 stations, 1 minute at each, for quality not reps: 

Yoke walk at 265 pounds (did 1-2 passes each round, could have done more but had to switch off with a partner. 
Strict pullups, light band (did about 4-8 each round)
Stone-to-shoulder, 95# stone (3 each round)
*Tried the 115# stone and lapped it, but feel pretty confident that I could shoulder it multiple times if I wasn't sweaty and tired

11am - Croga. AWESOME.

12pm - 3k recovery row, took about 15 minutes. I really need to work on not trying to PR every single time I row. 

1pm - walked from the gym to Spring Garden station - 1.8 miles

Food:

ALERT. WEIRD FOOD THING HAPPENED THIS MORNING. I ATE OATMEAL, WHAT??
8:30am: 1/4 cup steel cut oats with 2 eggs, butter, vanilla and cinnamon mixed in. It was actually pretty delicious. Also had a cup of coffee.

Post workout I was STARVING but didn't want to pay for brunch anywhere so I didn't eat til I got home, then vacuumed 8 ounces of ground beef, taco seasoning and crumbled cheese with my mouth. 

4:45pm - a few squares of dark chocolate. Pretty hungry again....really need to start packing food for the gym on the weekend. 

Oh, hello.

Oh, hello, it's been awhile - for a lot of things.

Life has been a little nuts...about three months of super strict eating that left me pretty mentally fatigued by the end of things. August 1-31 was a personal Whole30 and had me gritting my teeth through a lot of fun occasions, then early September kicked off the Body Change Composition Challenge at my gym, in which I gave up caffeine and kept the rest of my eating pretty clean (but jeez that was tough) and then Angel decided to do a Whole30 for the month of October, so it was the end of October before I really went off the rails. 

So, I've been pretty relaxed so far this month and I'm not sure how I feel about it. I'm still working thinking about food based on how it makes me feel physically, rather than emotionally (that is, disentangling myself from the idea that I've done something BAD or WRONG or that I'm inherently WEAK for eating something that's BAD or WRONG - see what I mean?) I have a feeling that it's going to take me awhile to really separate myself from years of disordered eating. I'm comfortable admitting that (and I'm fairly certain that I'm not alone here). I don't want to hold myself up to be a paradigm of "perfect" eating - what is that, anyway? I'm on a journey, just like everyone else. 

Things that I have been missing recently:
1) Training regularly. I've been kind of floating aimlessly here (yes, I'm aware that's ironic given my place of work, but working at a gym doesn't make me less given to laziness!) 
2) Cooking my own food / planning / packing meals
3) Salads. Say, what? 

Today was lovely. I slept really well - my house was freezing last night and we put an extra comforter on the bed. Woke up at 8:15 and made a cup of coffee. 

Did the Endurance workout at CFCC at 10am: 30 minute time trial on the erg, damper at 4. 

I rowed 6174m. 

Kept my stroke rate real low, between 19-23s/m for the majority of the time, just because I didn't want to die. As it was, the whole thing was a huge test of mental fortitude more than anything. I was SO BORED. I tried to treat it as meditation, but kept getting distracted by how bored I was. Tried to think about my to-do list, that didn't work. Tried to push the monitor out of my line of sight so I wouldn't focus on how slowly the clock was going down, but then I couldn't keep my stroke rate steady. Sigh. Next time, I want to do this with a movie playing. Or music and a fan, at least. Definitely want to aim for 7k - the best woman on the C2 forums (she's 21) pulled 7608 in 30 minutes. OY. 

Walked home from the gym, because it was nice out (3.5miles). Stopped for a coconut water and 8 ounces of roast beef, which I ate at the park. Then came home and was still starving, so I microwaved a huge sweet potato and ate it with 2 tbsp salted butter. Plopped on the couch for the majority of the afternoon, then ate some pizza and ice cream for dinner (first gluten-y pizza in a REALLY long time. I'm sleeping with one eye open tonight, maybe literally. It was really, really good though.) 

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.