Tuesday, July 31, 2012

Body Composition

I measure my body fat every month, and this is another metric we can use to see the effects of the Whole 30.  

Body Composition Scores at the beginning of the Whole 30, measured Monday, 7/30/12.

Weight 116#

Ideal Ranges Sties                    Caliper Measurements
N/A                 Cheek                   9.5mm
N/A                 Chin                     4.5mm
10-15         Tricep                  5mm
<10                 Umbillical            7mm
8-12 (5-6) Mid Axillary        6.5mm
6-9                 Suprailliac            6mm
8-12                 Sub Scapular        7.5mm
<20                 Thigh                   7.5mm
<20                 Hamstring            6.5mm
N/A                Calf                       6.5mm
32-44        Mid Section total   27mm
Total                                            66.5mm
Body Fat %                                  10%

Tuesday- UB Strength and day 5 of Whole 30

Sleep:  9:30-6:30, no arm pain with brace
Food:  7a black coffee, post training egg with cashews, lunch ~1p of gf ground beef and large mixed green salad with balsamic vinegar and evoo, blackberries and mixed veggies, egg, cashews and sugar snap peas ~4, dinner @6p salmon cakes with mixed green and mixed veggie salad, fig vinaigrette green beans, and poached pears with raspberries for dessert

Day 5- diet is getting smoother and smoother and hunger is becoming non existent.  I feel alert, well rested, and well nourished. 

Training at 9a

A1. 1 1/4 standing press @ 3021; 5-7 x 4; rest 2 min
(STICK to tempo; press to nose/eye level, lower back down, then all the way up = 1 rep for 1 1/4 press)
A2. mixed grip chin ups @ 21X0; 3-4 x 4; rest 2 min
BW x4/2.5 x4/5x3/5x3
B1. DB push press @ 1010; 15-20 x 3; rest 90 sec
20#x20/25#x15/20#x20, not as hard as I thought it would be
B2. CTB chin ups - amrap sets of 2 in 90 sec; rest 90 sec x 3

4, 4, 4

Monday- Rest Day and Day 4 of Whole 30

Since I'm doing the Whole 30, I guess I should post my food for my rest day...

Sleep:  9p-7a no arm pain with brace
Food:  7a black coffee, breakfast at 8am large mixed green salad with eggs, balsamic vinegar and avocado, cantaloupe, watermelon and strawberries, lunch at 1p of grilled steak with salad and cashews, dinner at 6p was gf "burger" on leaf lettuce with stone ground mustard, avocado, and tomatoes, mixed veggie salad with blackberries and homemade balsamic dressing, snack at 8p was hard boiled egg, cashews, and 1/2 sweet potato.

My sleep has improved dramatically since beginning this diet- instead of staying up late doing nothing and eating popcorn and fake ice cream, I have been full well into the evening and have been going to bed earlier.  This definitely feels better.  I was anticipating the coffee transition to be the hardest, but it hasn't been hard at all.  What I have noticed is that I am now eating more actual "calories" at meals (mostly in the form of good fats) and no longer need empty calories (balance bar, popcorn) between meals.

Sunday, July 29, 2012

Sunday! Day 3 of Whole 30

Sleep:  9:30-8a, no arm pain with brace
Food:  8a black coffee, 11a apple on the way to lunch with some mixed nuts, lunch at noon at earth fare large mixed green salad with olive oil and balsamic vinegar, roasted carrots, squash, roasted chicken,  scrambled eggs, strawberries, and cantaloupe, dinner at 6p of grilled bison steak marinated in balsamic vinegar, sautéed squash, large salad with mixed veggies, EVOO and balsamic vinegar dressing, cantaloupe and watermelon, late snack of hard boiled egg, cashews, and butternut and apple sauté, and a small decaf americano. 

for times:
Run 150 m @ 80,90,100,80,90,100,80,90,100%
(rest as needed b/t sets to ensure correct effort per set)
37s, 30s, 27s, 36s, 32s, 27s, 36s, 31s, 28s- approximate course with several turns

(REST 5 min)
for time:
Burpees x 20 AFAP - hands at side and jump at top - get high turnover
rest 90 sec x 5

53s, 58s, 57s, 57s, 52s
felt very sluggish on burpees after sprints

Saturday, July 28, 2012

DL and WB's- day 2 of Whole 30

Sleep:  9p-6:30a- no wrist pain w/ brace
Food:  7a handful of nuts and black coffee, 10a hard boiled egg, nuts, and an apple, lunch of mixed green salad with local carrots, left over gf steak, egg, local tomatoes, blackberries, and olive oil and balsamic vinegar, mid afternoon snack of hard boiled egg, small handful of nuts, sugar snap peas, and a small apple, dinner at EarthFare of large mixed green salad with roasted salmon, live dark green salad with kale, strawberries, olive oil and red wine vinegar, snack ~8p of hard boiled egg, homemade kale chips with olive oil and cashew paste, and some apple/ butternut squash sauté. I was REALLY hungry today.  I think I need to eat more at each meal to sustain me for longer periods of time.  I have noticed a marked decrease in some gastrointestinal issues I have had for most of my life.  That is really exciting.  I guess I never realized how even small amounts of an "offensive" food can wreck havoc.  


part 1:
200 m IM warm up
1K swim time trial
No swim for me today.

rest 4+ hours
part 2:
A1. Speed DL @ 11X1; 62% 1RM; 10 sets of 3; rest 45 sec
Complete at 140#
A2. Close Grip Bench Press - 10 sets of 1 - tough per set; rest 1 min
80#, 85, 90, 90, 90, 90, 95 (old 1RM), 95, 95, 95
B. Heavy KBS - 25 reps unbroken; rest 2 min x 3
20kg UB, 24kg UB, 28kb x 12- stopped there, had to coach
C. 40 unbroken wall balls; rest 2 min x 3
40 with hold at 34, 40 w/ hold at 20 and 30, 40 w/ hold at 20 and 30
D. FLR on rings - accumulate 3 min

1:30 x 2

Friday, July 27, 2012

Day 1 of the Whole 30!

Sleep:  9p-5a, arm hurt early in the night but woke up feeling good
Food:  Day 2 of the Whole 30, with the hopes that my arm symptoms will alleviate somewhat, or possibly entirely?  That maybe wishful thinking, but I have to try everything.  For those of you who don't know, I have had symptoms of carpel tunnel syndrome since the birth of Stele- these symptoms have waxed and weaned based on training, stress, food, etc.  Recently however, they have been really bad- pain through the night without any alleviation by wearing an arm brace.  

Anyway, I have never truly followed a strict paleo diet to exclude all the no no's (can you say popcorn and arctic zone ice cream- and don't forget the cream in my coffee and my beloved balance bars.... oh I could go on).  So, although I do eat relatively well, I could do better, and I would really like to rule out my diet as the main contributor to my carpel tunnel.  

So, the experiment begins- 30 days of 100% strict paleo- we'll see how it goes.  I plan to do a body comp. test tomorrow and again at the end of the 30 days for comparison.  I'll share the results.  If anyone wants to join me- feel free.  We can be support for each other!

5:30a black coffee (didn't finish cup), 10a hard boiled egg and homemade kale chips, noon cucumber salad with baked chicken, apples, and oranges, 3p decaf iced black coffee, 4p hard boiled egg with sugar snap peas, dinner ~6p gf boneless ribeye, mixed green salad, brussels sprouts, and apples with butternut squash.

I have felt very run down the last two days- not sure if I have a little cold (Stele has had some gastrointestinal distress) or if I am adjusting to the new diet (read, sugar withdrawal), or if the training volume is catching up with me.  Time will tell.  

Training 6am

part 1:
warm up- 10 min. aer. run based-  complete
5 sets:
1 min FLR on rings - UB
20 mountain climbers on floor- UB
20 pistols - slow and perfect- not as hard as I expected
AMRAP strict chin ups - 6/4/5/5/5
rest 1 min
cool down- 10 min aer. run based complete

rested ~5 hours- feeling beat up today so I scaled a bit

part 2:
10 min @ 90% aer:
10 wall balls- 14# ball to 9' target
5 burpees
15 double unders
5 toes to bar
7 rounds
(rest 5 min)
10 min @ 90% aer:
25 m bear crawl
10 burpee jumping chin ups - bar just out of reach (did 5 burpee chin ups/ round)
15 double unders
6 rounds+25m+1 burpee chin up
(rest 5 min)
10 min @ 90% aer:
10 ball slams- used 15# ball
25 farmer's carry moderate- used 35# Kbs
10 lunges
9 rounds + 9 ball slams
The first part was not bad at all, much easier than I expected... the second part, however, was torture... and it was hot as hell... glad it's over!!

Wednesday, July 25, 2012

Double day- HBBS, and HSC

Sleep:  11p-7a- hand felt terrible
Food:  8a coffee with cream, post training protein shake with 1/2 banana, lunch at Greenlife, large mixed green salad with mixed veggies, balsamic dressing, and baked cod, dinner was a greek salad sans cheese with shaved lamb and two pickles, and an apple, decaf coffee w/ almond milk after dinner, hard boiled egg and handful of nuts before bed

Training at 10a

part 1:
A. HB Back Squat @ 40X0; 10,8,6,4,2; rest 2.5 min b/t sets - add weight per set
115x10, 125x8, 130x6, 130x4, 135x2 (video)- tempo was evil!

B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes
105#- grip was limiter on last minute

C. GH raises - 10 x 3; rest 1 min
10x3- felt pretty good, will add weight next time

rest 4+ hours

Training at 4:30p

part 2:
4 sets @ max effort:
30 sec clean and jerk - 55-75# fast!
30 sec no push up burpee box jump - 20" faster!
30 sec run sprint fastest!
Rest walk 5 min b/t sets

Part 2- used 65# for C&J
Rd 1- 10 C&J, 11 BBJ, 115m sprint
Rd 2- 11, 11, 121m
Rd 3- 11, 11, 124m
Rd 4- 11, 11, 118m- legs were dead!

Tuesday, July 24, 2012

Jerk Practice, heavy farmers carry

Sleep:  10:30p-8:30a- horrible hand tingling
Food:  9a coffee with cream, protein smoothie pre training with 1/3 banana, some blueberries, almond butter, cocoa, whey protein, seed mixture for seed cycling, and maca powder, lunch ~2p of large mixed green salad from GreenLife with brussels sprouts, mixed veggies, turkey meatball, balsamic dressing, and kale chips, dinner at 7p was large greek salad from Marcos without cheese and 1 delicious meatball... apparently today was meatball day!  Popcorn with coconut oil and deli turkey for snack, balance bar before bed.

Training at 1p

A. jerk practice - 10 min - work on feet - NO MAXES
Hung out at 85#- worked on switching feet and getting deep

B. mixed grip chin ups @ 22X0; 2-3 x 4; rest 2 min
2.5#/5/7.5/10 x 3
C. farmers carry - heavy for 50 m - break as needed; rest 2 min x 3
24kg, then 60# DB's- grip was the limiter
D1. static ring hold - long neck, hands slight turn out with knee tuck; amsap (-5) x 5; rest 30 sec
34s, 30s, 25s, 30s, 25s
D2. ghd sit ups x 15; rest 30 sec x 5

complete ub sets, new ghd's made the ground much closer

Monday, July 23, 2012

Bench Press, DL's and some gymnastics

Sleep:  10:30-8a
Food:  8a coffee with cream, lunch at 2p of mixed green salad with mixed veggies, balsamic dressing, egg salad and chicken, protein smoothie ~5p for snack, dinner was greek salad w/o cheese and 2 meatballs with oil and vinegar dressing

A. Close Grip Bench Press @ 30X0; 4-5 x 3; rest 3 min
CGBP - 75#/80/85 - all x5
B. Speed DL - 60% 1RM; 8 sets of 2 @ 12X1; rest 45 sec
C. Dead Hang to Inverted - pause at top - 5/set x 4 sets; rest 90 sec b/t sets
D. Run 400 m @ 95%; rest 2 min x 3SHE completed on monday 7/23 

Sunday, July 22, 2012

USAW Cert. weekend

Saturday and Sunday Becca and I attended the USAW certification in Charlotte.  Having had a rest day on Friday, Saturday morning we were ready to lift! 

The cert. was great- I definitely picked up some pointers for coaching as well as to improve my technique.  

Becca concentrating on her snatch!

I got a 10# jerk PR- 135#

Thursday, July 19, 2012

Another Tester... KBS and Burpees... for 15min

Sleep:  10:30-6a, nap from 2-4
Food:  6a coffee with cream, post training protein shake, lunch mixed green salad with ham and mixed veggies, 1/2 bag kale chips, afternoon protein shake, dinner at Luella's of turkey plate with collards and vinegar slaw and mixed green salad, popcorn and roast beef snack, AZIC before bed

Training at 6a

as many rounds in 15 min:
15 KBS - 1pd
15 burpees

9 rounds + 1
Whew- mental grinder. Paced a bit too much in the beginning, really turned in on at the end... thanks Shanna for the push.

Wednesday, July 18, 2012

Squat and Oly

Sleep:  10:30-7:30, nap from 2-4p
Food: 8a coffee with cream, 10a protein smoothie with strawberries and almond milk, lunch at EarthFare mixed green salad, mixed veggies, balsamic vinegar, fruit, balance bar ~4p, dinner of salmon and avocado "sushi" (rolled in cucumber- no rice), ginger dressing salad, popcorn and roast beef snack, AZIC before bed.

A. HB Back Squat @ 30X0; 2,2,1,1,1; rest 4 min
145x2, 155x2, 160x1, 165x1, 160x1- depth started to decrease, so I went back down on the last rep 
B. Clean - build to a tough single fast
125#, 5# off PR- felt it in the squat- racked it, just couldn't stand it up
C. Row 500 m time trial

Overhead 1RM day :)

Sleep:  10:00-6:00
Food:  Coffee with cream 7a, post training protein shake, lunch was mixed green salad from Greenlife with balsamic dressing and shredded chicken and kale chips, protein smoothie ~4p, dinner of greek and fatoush salad w/o cheese with grilled chicken, small bowl of fruit, and two pickles, popcorn and roast beef snack, small bowl of AZIC before bed.

Training at 10a

A. Standing Press - build to a 1RM
Press 80# (no PR)
B. Push Press - build to a 1RM
PP 120#
C. Jerk - build to a 1RM
Split jerk 125# (10# PR)- stopped here, didn't try for 130 since I had to chase it down, however looking back, I should have cleaned up my form and gone a little higher- not a true 1RM

D. tabata push ups - total reps as score - tight, legit reps
63 reps- highest 14, lowest 6

Sunday, July 15, 2012

CFA Games Party Team WOD

Sleep:  10p-7:30a
Food:  8a coffee with cream, mid morning protein shake, post wod protein shake, paleo pot luck lunch of ribs, meat salad :), cucumber salad, tomato salad, almonds and mango, evening snack of popcorn and roast beef, arctic zone ice cream before bed

In teams of 4 complete:

2000m row and 100 burpees
one person on the rower and only one teammate doing burpees at a time.  Break up burpee reps/row distance as you choose.
The row and burpees must be complete before the team may move outside for the sled push.
30m sled push
400m run
100 wall ball shots
400m run
30m Sled push
Once the sled has returned completed the 2nd 30m distance the team of 4 moves inside and again completes
2000m row and 100 burpees
For time.
Each team will have 2 50lbs sandbags which must be supported by your team throughout the entire WOD.  If either of the sand bags come in contact with the ground/floor or simply if any part of the sandbag is being supported by any object other than a member on the team then each team member must immediately stop the task they are on and complete 5 burpees while the sandbags continue to be supported.   Again, each time the sandbag is unsupported by the team each member complete 5 burpees while other members are holding the bags.  All 4 members must complete the 5 burpees before further work requirements of the workout are performed.

Whew- a fun but tough one.  Our team was myself, Becca, Tina and Katie- so much fun.  Can't remember our time exactly, but 30 minutes and some change.

DL and swimming, take 4

Sleep:  10p-6:30a
Food:  7a coffee with cream, post training shake with coconut milk and 1/2 banana, lunch of mixed green salad with all the trimmings, sausage and eggs, balsamic dressing, and kale chips, mid afternoon protein smoothie, another snack of hard boiled egg, cashews, and popcorn, dinner was delicious lamb shank, mixed veggies, and greek salad without cheese, arctic zone ice cream before bed

Training at 7am

part 2- did 1st:

A1. Speed Dead Lift @ 11X1; 60% 1RM; 10 sets of 3; rest 30 sec

A2. Speed Bench Press @ 20X1; 60% 1RM; 10 sets of 3; rest 30 sec
B1. Dead Lift - build to a tough single fast; rest as needed
B2. Build to a 1RM in the Weighted Dip fast; rest as needed

C. 22 rope climbs for time - 20'- rope is ~15'
10:34- grip started to give ~last 5

rest 4 hours

part 1- did 2nd:

100 m IM warm up
EMOM - 25 m free @ 80% x 10
(rest 3 min) x 2
100 m IM cool down

done, definitely feel more confident with my stroke

Friday, July 13, 2012

Gymnastics and MAP

Running a day behind with a sickly little 3yo...

Not sure about sleep or food... ah, I digress...

Training at 3pm

part 1:
10 min aerobic full D-ROM warm up
spend 60 min in constant motion - rest little, work low effort - high technique based:
L sits- done
wall walks- done
HS hold into forward roll- done- feeling more solid
run technique - no more than 150 m at a time- nope
MU's - part of the skill needing the most work- no MU today, but my pull is much higher
wall balls - MAX 5 reps/time- yikes, tried 20# to 10'
DU's for speed- nope, did in the workout and in my wheelhouse
part 2:
12 min @ 80% aer effort:
5 KBS - 1pd
10 lunges
5 push ups
10 box jumps - 14"
Can't remember exactly- but 11 rounds and some change

(rest 3 min walking)
12 min @ 80% aer effort:
row 150 m
5 push ups
10 sit ups
15 double unders

6 rounds and some change