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.

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!

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.

9/23/10
quads still sore from thrusters

Power: broad jumps

Strength: deadlift, worked up to 195x2

Metcon:
5 rds
5 DL (185/225)
10 burpees
=9:34
Yes, I did this RX'd, too wiped to cheer. so, so hard.

Quote:

2.27.10 Sectional Prep @ Crossfit KOP (Not doing sectionals this year but wanted to hang out) WOD #2 5 rds for time 5 135# deadlift 10 knee pushups (scaled from burpees, not allowed!) = 4:35ish *135# felt pretty light. I think I could have done even 155 for this one even though it would have been hard. Arms were shredded after 50 knee pushups. GOTTA GET BETTER AT THESE.

holy hell.