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.

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. 

Tier 2. Day 2.

Sleep:

10 - 5 (I woke up naturally to light coming in the window and felt very refreshed and alert. Win)

Only 1 very small cup of coffee this morning but I didn't really need it.

Breakfast: Fasted

Lunch: Hibachi salmon, vegetables, soup, a little white rice and a healthy dose of midday sun at Cooper River. Very Good.

Training: 5:30 PM

Isabel. BENCHMARK

30 snatches for time @ 95#

I used 75# and got 8:38.

Dinner: 3 egg omelette, pulled pork inside, some cheese sprinkled on top, baby spinach, cucumber. 3 squares 85% dark chocolate.