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.

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.

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.

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.

Thursday.

Today my goals are:

Eat clean

Train

8 hours of sleep

Do laundry

Clean my closet

Write one outcome story
Take supplements
Drink 80 ounces water

I've accomplished:

Clean eating - Fasted til about 1:30, 2 cups of coffee in the morning. Broke fast with 4 Paleostix, about 1 cup strawberries, and one orange bell pepper eaten raw.

Training - happening at 5:30. AMRAP 20 minutes of 400m run/7 strict pullups/7 pushups. Going for 6 rounds with the light band or less rounds with the mini band. We'll see.

AMRAP in 20 minutes
400 meter run
7 muscleups (scaled to strict pullups, 2 mini bands/strict pushups)

= 5 full rounds + 1 run

What can I say? Was going for 6 full rounds but HOLY JEEZUS that last run felt like slogging through cement. Pullups and pushups felt super strong. Switched grips around with the pullups. Supinated especially felt awesome. I really need to be attached to someone fast with a leash during my runs because otherwise I just go so slooooooow.

Lots and lots of slow idiots on the sidewalks in my way though. That was a pain.

8 hours of sleep - 11:30pm-7:30am. Probably just under 8 hours but most importantly, specifically decided against training at 6am because I would only be getting 5 hours of sleep if that happened. Really trying to make sleep a big priority right now. 

Do laundry - about to start it!

Clean my closet - tonight. 

Write one outcome story

Take supplements- Resveratol, Vitamin D, Fish Oil, Natural Calm tonight. My brewer's yeast came in the mail today so I'll start on that tomorrow morning (I'm doing Liz's skin care suggested supplement program, trying to wean myself off the chemicals).

Drink 80 ounces water - on my 3rd Nalgene of the day so this will definitely happen.

Day 17.

So much deliciousness last night at Shabbat. And joy and love and friends and fun. So happy.

Erin said something about not remembering what it was like to feel self-conscious all the time about the way you look. I'm rolling that around in my head today.

The weather is perfection, and I'm planning on being outside as much as possible.

The plan for the day is as follows:

1. Clean the house

2. 10am Crossfit Endurance Class (3x1mile, ecchhhhhh)

3. Possibly stop at RTM for some stuff, eat chicken and sweet potato post WOD.

4. Finish cleaning, shower, pick up Mom at the train station

5. Manicure!

6. At the street fair in Center City allllll day.

The theme of today is SUN. And air. And joy and appreciation.

Working up a tentative schedule for the next few weeks now that I've put myself on a metabolic conditioning bias.

Mon - CF

Tues - CF

Wed - Rest and/or yoga

Thurs - CF

Friday - CF

Saturday - CFEndurance/running on my own

Sunday-Rest and mobility work

May switch one of the CF days for gymnastics.

Training:
4/30/11 10am

Endurance Class

Warmup & POSE drills

3x 1 mile runs for pace, 1 minute rest between miles.

I only had time for two and we super failed at timing these - first run our timer got reset, the second time we had to stop for an untied shoe and hand off the beat counter. But stayed at about 96 bpm, definitely finished sub 10:00 each time, and I felt like I had gas in the tank. Rare.

Need to work on midfoot landing, not striding and reaching with my front foot, and relaxing my thumbs. Haha.

Perfect day for running!

10/16/10 11am

Nancy (5 rds of 400m run/15 OHS @ 65#)

First time trying this with the RX'd weight but I decided to stick to 3 rounds, just because I'm going to be in the gym a lot for the next couple of days before the wedding.

3 rounds in 14:08

Last time I did 5 rounds @ 45# in 20something, so I'm pretty sure I was on par to match that. OHS were no problem really, did all straight through. The heavier weight did a number on my legs though. The runs were sooooo slow.

After, I decided to try some heavier OHS just to see. Threw 85x3 up with no problem. Ready to go heavy.

10/17/10
9am @ CFCC

GRACE (30 C&J @ 85#)
4:48

First time attempting this RX'd. Done in sets of 5. I feel great about this. RX's girl/benchmark workout COMPLETE.

Quote:

3/1/10 6:30 PM

"Grace"
30 power cleans + push jerks [from the floor w/ 75#]
=9:10

This was harder than I thought it would be. So yeah. I also am a little nervous that I lost count and maybe did a few less than 30.

9/8/10 6am @ CFCC
Sweet Potatoes & Whey + CINNAMON beforehand (OM NOM NOM)

Warmup: full body + some pec stretches, worked on my legs with the Stick.

Strength: Overhead Squat, Heavy triples
35x3, 45x3, 55x3, went for 65 and got this weird stabbing horrible pain at the base of my right pinky finger. Have commenced to googling this and will report back. I'm SO ****ED. I KNOW I can do SO much heavier with these. But I was really excited to get to do them again, I missed them.

Metcon: NANCY
5 rounds for time -
400 m run
15 OHS @ 45#
= 20:06

65# was RX'd - I could have done this. Effing finger. Next time. Was debating whether to even use the bar because of the pain in my hand but I seriously had to, mentally. Ugh.

HOWEVER. I finished it! Last time I did Nancy, it was a world of suck, and the OHS's were what did it. Blurry vision, numb hands, etc. This time the OHS was the EASY part. DAMN THE HAND. The runs were just...you know. Every time I was counting steps and trying to go faster but I am proud to say I did not ever stop! All runs unbroken. All OHS unbroken. Next time this **** is RXd baby.