Sleep: 10p-7:30a- sleep was really poor- awoke to a throbbing arm 2x during the night even with a brace
Food: 8a coffee w/ coconut milk, 12:30p lunch at Green Sage was a large mixed green salad with pumpkin seeds, mixed veggies, gf steak, and balsamic dressing, and a small bowl of mixed fruit, post training protein shake, dinner at Luella's was smoked turkey plate with collard greens, vinegar slaw, and salad w/ smoked tomato dressing, left over tilapia, pastrami, nuts, peach, and popcorn before bed
Training at 3p
MAP
10 min AMRAP
5 pullups
5 HSPU
10 WL
10 rounds
rest 3 minutes
10 min AMRAP
10 GHD
10 slammers (25#)
10 BE
10 squats
5+10 ghd's
rest 3 minutes
10 min AMRAP
row 150m
10 BSU (20")
20 DU
5+150m
Moved through at about 90%- felt good to just move and sweat.
Thursday, August 30, 2012
Wednesday, August 29, 2012
Power cleans, front squats, burpees, and rowing
Sleep: 10p-7a- some numbness upon waking with brace
Food: 7:30a coffee w/ coconut milk- took me all morning to drink, post training protein shake with 1/2 banana- 11a couple slices of deli turkey and the other 1/2 banana, lunch at GreenLife (what's new) around 1p was mixed green and veggie salad, brussels sprouts, balsamic vinegar, salmon, and kale chips, protein smoothie ~4p with 1/3 banana, blueberries, cocoa powder, protein powder, seeds, and almond butter, dinner was greek salad w/o cheese, greek pickles, baba ganoush, and shaved lamb, 2 dates w/ pastrami and nuts for dessert
Training at 7:30a
Food: 7:30a coffee w/ coconut milk- took me all morning to drink, post training protein shake with 1/2 banana- 11a couple slices of deli turkey and the other 1/2 banana, lunch at GreenLife (what's new) around 1p was mixed green and veggie salad, brussels sprouts, balsamic vinegar, salmon, and kale chips, protein smoothie ~4p with 1/3 banana, blueberries, cocoa powder, protein powder, seeds, and almond butter, dinner was greek salad w/o cheese, greek pickles, baba ganoush, and shaved lamb, 2 dates w/ pastrami and nuts for dessert
Training at 7:30a
6 sets @ high effort:
3 TnG Power Clean into 6 Front Squat into 9 burpees AFAP into Row 250 m
(REST walk 8 min actively b/t sets - try to add weight with perfect form per set - micro add)
1. 85# 2:10
2. 90# 2:03
3. 95# 2:00
4. 100# 2:15
5. 105# 2:17
6. 110# 2:20 (video)
2. 90# 2:03
3. 95# 2:00
4. 100# 2:15
5. 105# 2:17
6. 110# 2:20 (video)
Front squats slowed me down- as weight increased I had to breathe between reps.
Tuesday, August 28, 2012
75 T2B, oh my!
Sleep: 10:30p-7a, no arm pain with brace
Food: 7a coffee with coconut milk, post training protein shake (yay- return of the protein shake), lunch at EarthFare was mixed green salad with mixed veggies, balsamic vinegar, turkey meatballs (yay, meatballs), and house made kale chips (better and cheaper than GreenLife, only $2.50/ bag)- ran into J. and Anne Squires- they joined Katie and I for lunch! HB egg and apple ~2p, protein smoothie with coconut milk, blueberries, banana, seeds, maca root and cocoa powder ~4p (YUMMMM!), dinner was pan fried tilapia breaded in almond flour, green peas, and mixed green salad.
Training at 8:30a
4:11, 15, 15, 10, 10, 10, 5, 5, 5
Food: 7a coffee with coconut milk, post training protein shake (yay- return of the protein shake), lunch at EarthFare was mixed green salad with mixed veggies, balsamic vinegar, turkey meatballs (yay, meatballs), and house made kale chips (better and cheaper than GreenLife, only $2.50/ bag)- ran into J. and Anne Squires- they joined Katie and I for lunch! HB egg and apple ~2p, protein smoothie with coconut milk, blueberries, banana, seeds, maca root and cocoa powder ~4p (YUMMMM!), dinner was pan fried tilapia breaded in almond flour, green peas, and mixed green salad.
Training at 8:30a
A1. close grip bench press @ 30X1; 8,8,6,6,4; rest 2 min
65#, 70, 75, 80, 85
A2. supinated chin ups wtd @ 22X0; 2-3 x 5; rest 2 min
10#, 10, 15, 20, 20 x 2
B. 1 arm db torso row @ 1010; 10-15 x 4; rest 1 min b/t arms - elbow high
all 25# x 15
This Video is for you Kim Shankle!
C. 75 toes to bar for time - no less than sets of 5 reps/set
4:11, 15, 15, 10, 10, 10, 5, 5, 5
Monday, August 27, 2012
1200m run, ring dips, and 3RM snatch
Sleep: 10:00-7a- my ideal sleep schedule- no arm pain or tingling with brace
Food: 7a coffee with coconut milk, post training sweet potato w/ coconut butter, and hb egg, lunch of left over zucchini "pasta" with meat sauce, small mixed green salad, and some watermelon, afternoon snack of small apple and some mixed nuts, dinner at 6p at EarthFare was a large mixed green salad with mixed veggies, roasted chicken, EVOO and red wine vinegar, snack ~8p of hb egg, seasnax seaweed, mixed nuts, carrot, pickle, and date with almond butter... strange snack, huh?
Training at 8a
She from yesterday (8//28/12)
On a 30 minute timer in any order complete:
1200 m run- 5:20
1200 m run- 5:20
Build to a 3RM in the Power Snatch- 85# x 3, 90# x 2 (PR)
AMRAP Ring Dips- 55 dips- didn't realize this was to be an UB set- that was only 10 but was saving myself for more
Body Composition post W30
Ideal Ranges Sties Caliper Pre W30 Post W30
N/A Cheek 9.5mm 8mm
N/A Chin 4.5mm 5mm
10-15 Tricep 5mm 6mm
<10 class="Apple-tab-span" span="span" style="white-space: pre;">
Umbillical 7mm 8mm
8-12 (5-6) Mid Axillary 6.5mm 4.5mm
6-9 Suprailliac 6mm 6.5mm
8-12 Sub Scapular 7.5mm 7mm
<20 class="Apple-tab-span" span="span" style="white-space: pre;">
Thigh 7.5mm 11mm
<20 class="Apple-tab-span" span="span" style="white-space: pre;">
Hamstring 6.5mm 11mm
N/A Calf 6.5mm 8mm
32-44 Mid Section total 27mm 26mm
Total 66.5mm 75mm
Body Fat % 10%
Some interesting changes here to discuss. Most of my measurements stayed relatively stable with the exception of my legs... this is very interesting in that increased leg measurements are usually correlated with increased estrogen production, and I am having the strangest cycle this month...My body has attempted to menstrate twice this month- once about a week ago (on schedule) and and again yesterday. Neither of these amounted to a real period, but I think it is interesting that this corresponds with higher leg scores for the first time ever! Sorry for the TMI, but it is pertinent here. It is also worth noting that I have never done my body comp. during my period (or attempted period).
Sunday, August 26, 2012
Day 30 of W30- some interesting discoveries
Sleep: 9:30p-7:00a- hand numb in early morning, UGH!
Food: 7a coffee with coconut milk, 11a brunch of eggs and left over bison patties, homemade plantain chips fried in coconut oil, mixed green salad with Zoe's dressing, a peach ~2p, post "hike" (walk to and through the bird sanctuary and back- with stele on my shoulders) left over eggs, bison, and plantains from brunch, dinner at 6p was raw zucchini "spaghetti" with gf ground beef meat sauce, small mixed green salad with local cherry tomatoes and Zoe's dressing, and dessert of peaches and strawberries marinated in balsamic vinegar with shaved coconut, kale chips ~9
Well, it's day 30 of the W30- I "unofficially" made it, except for that small bowl of popcorn... anyway, I have learned a lot about how food affects my life and that I eat relatively well regardless of the W30. That being said, I discovered that I eat more carbs than I realized, and I need those carbs given my training volume. I was eating them in the form of some grains (popcorn), fruit, and sugar. That wasn't really providing me with the nutrients that other vegetables such as sweet potatoes, root veggies, and even regular potatoes do... good to know. I also realized that I was not eating enough good fat (olive and coconut), and some rather toxic byproducts (nuts roasted in canola oil- nasty stuff). I also discovered that black coffee is delicious and coffee with coconut milk (from the can, not the carton) is spectacular- much better than cream. Sourcing whole foods and label reading became somewhat of a full time job- you wouldn't believe how many things contain sugar, and preservatives- I was shocked and I am relatively well versed in label reading. Try to find deli meat that doesn't contain sugar or carrageenan. I will continue to leave dairy out of my diet- the jury is still out on how I feel about whey protein- I am inclined to think it did contribute to recovery.
I need a break from label reading and scrutinizing every label- for someone like me, lightening up will be a nice break... I may even take a week or so off from writing down every bit of food I put in my mouth...
As for my wrist pain, there was some minor improvement but nothing substantial. I would say I noticed the most improvement following a rest day- really says something about recovery. I would encourage anyone to embark on this journey to discover what your body needs, and to see what food really means to you. Is the food you are eating making you more healthy or more sick? It's as simple as that, really.
Decided to rest today- will train hard tomorrow!
Food: 7a coffee with coconut milk, 11a brunch of eggs and left over bison patties, homemade plantain chips fried in coconut oil, mixed green salad with Zoe's dressing, a peach ~2p, post "hike" (walk to and through the bird sanctuary and back- with stele on my shoulders) left over eggs, bison, and plantains from brunch, dinner at 6p was raw zucchini "spaghetti" with gf ground beef meat sauce, small mixed green salad with local cherry tomatoes and Zoe's dressing, and dessert of peaches and strawberries marinated in balsamic vinegar with shaved coconut, kale chips ~9
Well, it's day 30 of the W30- I "unofficially" made it, except for that small bowl of popcorn... anyway, I have learned a lot about how food affects my life and that I eat relatively well regardless of the W30. That being said, I discovered that I eat more carbs than I realized, and I need those carbs given my training volume. I was eating them in the form of some grains (popcorn), fruit, and sugar. That wasn't really providing me with the nutrients that other vegetables such as sweet potatoes, root veggies, and even regular potatoes do... good to know. I also realized that I was not eating enough good fat (olive and coconut), and some rather toxic byproducts (nuts roasted in canola oil- nasty stuff). I also discovered that black coffee is delicious and coffee with coconut milk (from the can, not the carton) is spectacular- much better than cream. Sourcing whole foods and label reading became somewhat of a full time job- you wouldn't believe how many things contain sugar, and preservatives- I was shocked and I am relatively well versed in label reading. Try to find deli meat that doesn't contain sugar or carrageenan. I will continue to leave dairy out of my diet- the jury is still out on how I feel about whey protein- I am inclined to think it did contribute to recovery.
I need a break from label reading and scrutinizing every label- for someone like me, lightening up will be a nice break... I may even take a week or so off from writing down every bit of food I put in my mouth...
As for my wrist pain, there was some minor improvement but nothing substantial. I would say I noticed the most improvement following a rest day- really says something about recovery. I would encourage anyone to embark on this journey to discover what your body needs, and to see what food really means to you. Is the food you are eating making you more healthy or more sick? It's as simple as that, really.
Decided to rest today- will train hard tomorrow!
Saturday, August 25, 2012
Day 29 of W30- Lactate Endurance (that included thrusters)
Sleep: 11:00p-6:30- not enough sleep for me, but no arm pain or tingles with brace
Food: 7a coffee with coconut milk, post training HB egg, banana, and cashews, lunch at noon at Zoe's Kitchen was salmon and mixed veggie skewers over greens with caramelized onions, cucumbers, red onions, tossed with Zoës dressing (red wine vinegar and EVOO) and an apple, mid afternoon snack of rare roast beef and sugar snap peas, dinner was bison patties with guacamole and sauerkraut, mixed kale salad with sundried tomatoes, and Zoe's dressing (you can buy their house made dressing for about $4), and homemade sweet potato fries (baked sweet potatoes with coconut butter and sea salt), strawberry and white peach fruit salad with balsamic vinegar and coconut flakes for dessert.
Training at 7a
HSPU AMRAP-3
5 strict
10 Kipping
5 strict
3-5 sets of
30s 55# thrusters
15, 15, 15, 15
30s burpee box jumps (1st rd 20", then 16" for rounds 2-4)
7, 7, 7, 7- switched after round 2 because my legs would not jump :)
20s AD for calories
7, 7, 7, 9
Training at 7a
HSPU AMRAP-3
5 strict
10 Kipping
5 strict
3-5 sets of
30s 55# thrusters
15, 15, 15, 15
30s burpee box jumps (1st rd 20", then 16" for rounds 2-4)
7, 7, 7, 7- switched after round 2 because my legs would not jump :)
20s AD for calories
7, 7, 7, 9
Friday, August 24, 2012
Day 28 and a Rest DAy!
Sleep: 10p-7:30a- early morning tingles and dull ache deep in my shoulder- woke me several times in the night
Food: 8a coffee with coconut milk, 11:30 lunch at GreenLife was large mixed green salad with mixed veggies, house made balsamic dressing, salmon, and curry kale chips, snack mid afternoon of HB egg, cashews and coconut, and a peach, another snack of a peach, cashew butter and roast beef, dinner at Curate' for Tina's birthday was delicious and included: grilled lamb, shrimp, roasted almonds, olives, spinach, raisin, and apple salad, potato and chorizo, potato and onion omelet, tuna and olive salad, and sardines- all small plates shared between us- ended the evening with roast beef, some cashew butter and coconut, and strawberries
Food: 8a coffee with coconut milk, 11:30 lunch at GreenLife was large mixed green salad with mixed veggies, house made balsamic dressing, salmon, and curry kale chips, snack mid afternoon of HB egg, cashews and coconut, and a peach, another snack of a peach, cashew butter and roast beef, dinner at Curate' for Tina's birthday was delicious and included: grilled lamb, shrimp, roasted almonds, olives, spinach, raisin, and apple salad, potato and chorizo, potato and onion omelet, tuna and olive salad, and sardines- all small plates shared between us- ended the evening with roast beef, some cashew butter and coconut, and strawberries
Thursday, August 23, 2012
Day 27- 90% MAP
Sleep: 10:30-7:30- arm tingles early but no pain during the night with brace
Food: 8a coffee w coconut milk, post training 1/2 sweet potato, HB egg and some ground beef, lunch ~2p at GreenLife of mixed green salad with mixed veggies and salmon, EVOO and balsamic house made dressing, mid afternoon snack of an apple and a mini lara bar, ~5p was dinner of roast beef with Greek salad (sans cheese), EVOO and balsamic vinegar, several strawberries, and carrots, evening snack of HB egg, plantain chips, coconut flakes, carrots and cashew butter.
I had a ton to do today so eating was random and spotty.
Training at 10a
Food: 8a coffee w coconut milk, post training 1/2 sweet potato, HB egg and some ground beef, lunch ~2p at GreenLife of mixed green salad with mixed veggies and salmon, EVOO and balsamic house made dressing, mid afternoon snack of an apple and a mini lara bar, ~5p was dinner of roast beef with Greek salad (sans cheese), EVOO and balsamic vinegar, several strawberries, and carrots, evening snack of HB egg, plantain chips, coconut flakes, carrots and cashew butter.
I had a ton to do today so eating was random and spotty.
Training at 10a
90%:
run 400 m
+
3 rds:
10 toes to bar
10 push ups
20 double unders
2:46*
REST walk 5 min
90%:
row 400 m
+
3 rds:
10 ghd sit ups
10 squats
20 double unders
2:32
REST walk 5 min
90%:
AD 30 cals
+
3 rds:
15 sit ups anchored
15 walking lunges
25 double unders
3:37
REST walk 5 min
90%:
run 400 m
+
3 rds:
10 burpees
10 step ups - 20" alt'ing legs/rep
20 double unders
3:38
*I didn't time the run/row/AD/run
This is my 4th day in a row- ready for a rest day!
Wednesday, August 22, 2012
Day 26- HBBS, and intervals
Sleep: 10:30p-7:30a- right middle finger tingles early morning- no pain through night with brace
Food: 8a coffee with coconut milk, breakfast HB egg, handful of banana chips (unsweetened and fried in coconut oil), lunch ~noon of GreenLife large mixed green salad with mixed veggies, salmon, EVOO and balsamic house made dressing, and curry kale chips, mid afternoon (I was starving) I had the rest of the banana chips, and some roast beef, dinner ~7p was zucchini "pasta" with scallops and marinara sauce, small green salad with red wine vinegar and EVOO, roast beef with carrots, celery, cashew butter and coconut flakes.
Training at 10am
A. HBBS 135x5, 140x5, 140x4
Food: 8a coffee with coconut milk, breakfast HB egg, handful of banana chips (unsweetened and fried in coconut oil), lunch ~noon of GreenLife large mixed green salad with mixed veggies, salmon, EVOO and balsamic house made dressing, and curry kale chips, mid afternoon (I was starving) I had the rest of the banana chips, and some roast beef, dinner ~7p was zucchini "pasta" with scallops and marinara sauce, small green salad with red wine vinegar and EVOO, roast beef with carrots, celery, cashew butter and coconut flakes.
Training at 10am
A. HBBS 135x5, 140x5, 140x4
B. 115 all sets- felt good
+
Total Time/ CU/ Row time- damper at 9
1) 2:07, 9, 1:04
2) 2:14, 10, 1:07
3) 2:02, 9, 1:11 (rower glitch)
4) 1:57, 10, 1:07
Total Time/ CU/ Row time- damper at 9
1) 2:07, 9, 1:04
2) 2:14, 10, 1:07
3) 2:02, 9, 1:11 (rower glitch)
4) 1:57, 10, 1:07
On chin ups- my grip is ALWAYS my limiter
Tuesday, August 21, 2012
Day 25- LOTS of pressing
Sleep: 11p-7:30a- no arm pain with brace- none at all!
Food: 8a coffee with coconut milk, breakfast mid morning hb egg, cashews, and carrots, lunch at GreenLife ~noon of large mixed green salad with mixed veggies, and roasted chicken, balsamic dressing (house made), and kale chips, and a peach, post training HB egg and sweet potato with coconut butter and cashews, dinner of large mixed green salad with EVOO and red wine vinegar, cucumbers, tomatoes, shaved lamb, and baba ganoush with cucumbers, evening snack of roast beef with a peach, cashew butter and shaved coconut.
Training at 3p
Food: 8a coffee with coconut milk, breakfast mid morning hb egg, cashews, and carrots, lunch at GreenLife ~noon of large mixed green salad with mixed veggies, and roasted chicken, balsamic dressing (house made), and kale chips, and a peach, post training HB egg and sweet potato with coconut butter and cashews, dinner of large mixed green salad with EVOO and red wine vinegar, cucumbers, tomatoes, shaved lamb, and baba ganoush with cucumbers, evening snack of roast beef with a peach, cashew butter and shaved coconut.
Training at 3p
A. Weighted Dip @ 22X1; 2-3 x 4; rest 2 min
10#, 15, 20 all by 3
B. Close Grip Bench Press @ 30X0; 3-4 x 4; rest 2 min
75x4, 80x4, 85x4, 90x3
C. Standing Press @ 12X1; 5-6 x 4; rest 2 min
50x6, 55x6, 60x6, 65x5
then did the class wod, just for fun!
Complete 5 rounds of:
2 Deadlifts 155#
7 Toes to bar
12 Squats
for time.
2:44
Monday, August 20, 2012
Day 24 and 1k row time trial
Sleep: 11p-7:30a- no arm pain with brace- slept great!
Food: 8a coffee with coconut milk, post training turkey and sweet potato, lunch at GreenLIfe was mixed green salad with roasted veggies, salmon, mixed veggies, house made balsamic dressing, and house made kale chips, midafternoon snack of several banana chips (fried in coconut oil) and a peach (sooo good when in season), dinner at UJ of gf ground beef patty, spinach salad with olive tapenade, cherry tomatoes, cucumbers, red onions, juice from a fresh lemon and sea salt dressing, after dinner snack of hb egg, peach, handful of banana chips, coconut flakes, and a carrot.
Training at 9a
4:08- whew... dug a little deeper than I usually do- felt good.
Food: 8a coffee with coconut milk, post training turkey and sweet potato, lunch at GreenLIfe was mixed green salad with roasted veggies, salmon, mixed veggies, house made balsamic dressing, and house made kale chips, midafternoon snack of several banana chips (fried in coconut oil) and a peach (sooo good when in season), dinner at UJ of gf ground beef patty, spinach salad with olive tapenade, cherry tomatoes, cucumbers, red onions, juice from a fresh lemon and sea salt dressing, after dinner snack of hb egg, peach, handful of banana chips, coconut flakes, and a carrot.
Training at 9a
4:08- whew... dug a little deeper than I usually do- felt good.
DAy 23 - Rest DAY
Sleep: 10p-7a- no arm pain with brace- slept with Stele some of the night and still no pain
Food: Steak and chicken over mixed green salad with EVOO and balsamic vinegar dressing, roast beef, carrots, and cashew butter for snack, pan seared turkey tenderloins, mixed green salad, broccoli with coconut butter, and sweet potato for dinner, apple, coconut flakes and cashew butter for snack
On another note- for the first time in years, I was able to touch my right thumb/hand to my right shoulder- something is working!
Food: Steak and chicken over mixed green salad with EVOO and balsamic vinegar dressing, roast beef, carrots, and cashew butter for snack, pan seared turkey tenderloins, mixed green salad, broccoli with coconut butter, and sweet potato for dinner, apple, coconut flakes and cashew butter for snack
On another note- for the first time in years, I was able to touch my right thumb/hand to my right shoulder- something is working!
Saturday, August 18, 2012
Day 22 of W30 more HBBS
Sleep: 11p-6:30a- much better than last night
Food: 7a coffee with coconut milk, post training snack of small banana, spoonful of cashew butter (the most delicious stuff in the world), and a HB egg, lunch ~noon of leftover fish fajitas and grilled steak with mixed greens, balsamic vinegar, guacamole, and figs, mid afternoon snack of grilled steak and veggies with celery and cashew butter, dinner at GreenLife was mixed green salad with house made balsamic dressing, mixed veggies, grilled veggies, kale chips, and a very delicious local peach. After dinner snack of roast beef, peaches, and coconut
Training at 7:30a
Food: 7a coffee with coconut milk, post training snack of small banana, spoonful of cashew butter (the most delicious stuff in the world), and a HB egg, lunch ~noon of leftover fish fajitas and grilled steak with mixed greens, balsamic vinegar, guacamole, and figs, mid afternoon snack of grilled steak and veggies with celery and cashew butter, dinner at GreenLife was mixed green salad with house made balsamic dressing, mixed veggies, grilled veggies, kale chips, and a very delicious local peach. After dinner snack of roast beef, peaches, and coconut
Training at 7:30a
A. Back Squat @ 30X0; 5,4,3,2,1; rest 3 min - 90%
135, 140x4x1 (missed a rep accidentally), 145, 150, 160
B. Power Clean - 2 every 30 sec - speed over load; 8 sets
105#
C1. Push Press @ 12X2; 5-6 x 3; rest 90 sec
85, 95, 100x5
C2. AMRAP COVP chin ups; rest 90 sec x 3
10x3- didn't push- hands are trashed and didn't want to risk a rip
Friday, August 17, 2012
Day 21 of W30 - yep, I cheated and it wasn't worth it!
Sleep: 10p-6:45 TERRIBLE- dogs were up and down, had somewhat of a headache, had to pee, yikes...
Food: Well, it happened today- after a really LONG day I decided a bowl of popcorn would be fine and that it wouldn't affect anything- well, not the case. Eating today looked like this:
7a black coffee, 11a eggs and gf steak with mixed green salad, kalamata olives and balsamic dressing, lunch was horrible salad from Ingles (with oil and red vine vinegar as dressing), sliced rare roast beef, and a peach, dinner was oilless fish fajitas, bowl of popcorn ~7p, about 10 minutes after the popcorn I started noticing an increase in mucus production and my tummy became pretty unsettled, bloating, etc... ugh- well at least now I know, instead of "restarting", I am going to add 21 days to my whole 30 and turn it into a Whole 51- just to make the experiement complete- but his was a really good learning experience. I am actually really glad this happened because I was becoming quite jaded thinking I wasn't seeing enough benefits- nice reality check!
No training today- Rest Day!
Food: Well, it happened today- after a really LONG day I decided a bowl of popcorn would be fine and that it wouldn't affect anything- well, not the case. Eating today looked like this:
7a black coffee, 11a eggs and gf steak with mixed green salad, kalamata olives and balsamic dressing, lunch was horrible salad from Ingles (with oil and red vine vinegar as dressing), sliced rare roast beef, and a peach, dinner was oilless fish fajitas, bowl of popcorn ~7p, about 10 minutes after the popcorn I started noticing an increase in mucus production and my tummy became pretty unsettled, bloating, etc... ugh- well at least now I know, instead of "restarting", I am going to add 21 days to my whole 30 and turn it into a Whole 51- just to make the experiement complete- but his was a really good learning experience. I am actually really glad this happened because I was becoming quite jaded thinking I wasn't seeing enough benefits- nice reality check!
No training today- Rest Day!
Thursday, August 16, 2012
Day 20 of W30- Row and KBS tester
Sleep: 10p-6:00a- didn't sleep very well at all last night- woke up around 4 because dogs were restless and had significant arm pain even with the brace- pretty sure it was from all of the ring dips yesterday...
Food: 7a coffee with coconut milk, lunch at noon was large mixed green salad with leftover gf steak, avacado, balsamic vinegar, cashews, strawberries and a date. Mid afternoon snack of cashew butter and coconut slivers with a hard boiled egg. Dinner at Luellas was a cobb salad with egg, brisket, turkey, romaine lettuce, avacado, evoo and vinegar dressing. Evening "dessert" of sliced pear with cashew butter and a little coconut milk.
Training at 5p
Food: 7a coffee with coconut milk, lunch at noon was large mixed green salad with leftover gf steak, avacado, balsamic vinegar, cashews, strawberries and a date. Mid afternoon snack of cashew butter and coconut slivers with a hard boiled egg. Dinner at Luellas was a cobb salad with egg, brisket, turkey, romaine lettuce, avacado, evoo and vinegar dressing. Evening "dessert" of sliced pear with cashew butter and a little coconut milk.
Training at 5p
she
aerobic test:
5 rounds for time:
Row 1K
30 KBS - 1pd
33:10
Row splits:
1k time/ pace
1) 4:44/2:22
2)4:38/2:19
3)4:38/2:18
4)4:44/2:22
5)4:38/2:19
Goal was to stay under 2:25 pace- really challenging
Wednesday, August 15, 2012
Day 19- fog is starting to lift
Sleep: 10:30p- 7a
Food: 7a coffee with coconut milk, mid morning post training snack of hb egg and sweet potato with coconut butter, lunch at GreenLife ~noon was large mixed green salad (surprise!) with shredded pork, mixed veggies, balsamic dressing (house made at GreenLife- really delicious) and kale chips, midafternoon snack of left over salmon cake, some carrots, and a Lara bar, dinner was a HUGE gf steak with a baked sweet potato with coconut butter, and a mixed green salad with Zoe's dressing, avocado, and mixed veggies
Training at 7:30am
15 min AMRAP:
10 KBS at 1.5 pd (53#)
10 Box jumps (20")
10 Ring dips
6 rounds + 3 KBS
Did all KBS and Box jumps unbroken, broke dips into 2's and 3's
Food: 7a coffee with coconut milk, mid morning post training snack of hb egg and sweet potato with coconut butter, lunch at GreenLife ~noon was large mixed green salad (surprise!) with shredded pork, mixed veggies, balsamic dressing (house made at GreenLife- really delicious) and kale chips, midafternoon snack of left over salmon cake, some carrots, and a Lara bar, dinner was a HUGE gf steak with a baked sweet potato with coconut butter, and a mixed green salad with Zoe's dressing, avocado, and mixed veggies
Training at 7:30am
15 min AMRAP:
10 KBS at 1.5 pd (53#)
10 Box jumps (20")
10 Ring dips
6 rounds + 3 KBS
Did all KBS and Box jumps unbroken, broke dips into 2's and 3's
A. HB Back Squat @ 30X1; 20,20,20; rest 5 min - STICK TO TEMPO!
65#, 85#, 90#
B. Barbell Walking Lunges - 20 steps continuous; rest 90 sec x 3
35#, 45#, 50#
C. ghd raises x 20; rest 90 sec x 3
Unbroken
Tuesday, August 14, 2012
Day 18 of W30 and Rest Day
Sleep: 10p-6:45a- no pain with brace- also had a nap this afternoon with Stele and had no pain without a brace!! Even after all of those snatches!!!
Food: 7a coffee with coconut milk (my new fav- the kind in a can, not the watered down stuff in a carton), mid morning snack of shaved coconut, hb egg, small apple, lunch from GreenLife was mixed green salad with EVOO and balsamic dressing, mixed veggies, roast beef, and kale chips, several strawberries and a date mid afternoon, dinner ~7p of salmon cakes , small romaine salad with kalamata olives and red wine vinegar and EVOO dressing, sauteed fresh okra, steamed cauliflower, one fig, and sliced local yellow tomatoes, snack ~9p of another salmon cake and hb egg with a sliced pear covered with shaved coconut.
Felt MUCH better today than yesterday- certainly ready for a rest day.
Food: 7a coffee with coconut milk (my new fav- the kind in a can, not the watered down stuff in a carton), mid morning snack of shaved coconut, hb egg, small apple, lunch from GreenLife was mixed green salad with EVOO and balsamic dressing, mixed veggies, roast beef, and kale chips, several strawberries and a date mid afternoon, dinner ~7p of salmon cakes , small romaine salad with kalamata olives and red wine vinegar and EVOO dressing, sauteed fresh okra, steamed cauliflower, one fig, and sliced local yellow tomatoes, snack ~9p of another salmon cake and hb egg with a sliced pear covered with shaved coconut.
Felt MUCH better today than yesterday- certainly ready for a rest day.
Monday, August 13, 2012
Day 17 of W30 and feeling kind of tired...
Sleep:10p-7a- no arm pain with brace
Food: 7a coffee with coconut milk, lunch ~11 of cheeseless Greek salad with kalamata olives, red wine vinegar and EVOO dressing, gf "hamburger" with dijon mustard, 1/2 sweet potato, and sliced tomatoes, pre training snack of HB egg with olive oil seaweed and 1/2 lara bar, post training snack was 1/2 sweet potato, sauteed squash and another HB egg, dinner at 7p of large cheeseless greek salad with red wine vinegar and EVOO dressing, left over gf steak and ground beef, pickles, sliced tomato and 2 dates
Training at 3:30p
Feeling really sluggish today- 4th day but really needed to push my rest day to tomorrow due to work schedule. So- training looked like this:
Snatch 2 rep EMOM for 7 min at 85%
80#- missed rep 2
Rest 2 min. then:
1 rep at 95% (3 attempts only)
85#- hit with ease
+
10 Min AMRAP of:
7 GHD
5 Push ups
150 m run
6 rounds + 7 GHD + 5 pushups
Sunday, August 12, 2012
Sunday- Day 16 of W30
Sleep: 9:30p-7:30a- no arm pain with brace (some minor tingling my right ring finger when I woke up)
Food: 7a black coffee, several bites of Stele's ants on a long (apples with almond butter and raisins), lunch at India Garden was chicken, cucumber salad and roasted broccoli and carrots, mid afternoon snack of a peach, hardboiled egg, and cashews ~3p, dinner was grilled bison steak, greek salad (without cheese) with kalamata olives and homemade vinaigrette, and sauteed squash, homemade kale chips and roast beef before bed
Training at 10a
Find heavy single CGBP
100# - 5# PR
30 – 20 – 10 Reps For Time of
Wall Balls 16# to 10 ft target
Burpees
Pullups
14:13
Food: 7a black coffee, several bites of Stele's ants on a long (apples with almond butter and raisins), lunch at India Garden was chicken, cucumber salad and roasted broccoli and carrots, mid afternoon snack of a peach, hardboiled egg, and cashews ~3p, dinner was grilled bison steak, greek salad (without cheese) with kalamata olives and homemade vinaigrette, and sauteed squash, homemade kale chips and roast beef before bed
Training at 10a
Find heavy single CGBP
100# - 5# PR
30 – 20 – 10 Reps For Time of
Wall Balls 16# to 10 ft target
Burpees
Pullups
14:13
Saturday, August 11, 2012
Team WOD and Day 15 of the W30- HALFWAY!
Sleep: 9p-6:30a- significant arm pain in the night- began the stretches for carpal tunnel last night, may have overdone it.
Food: 7a black coffee, post training hb egg, cashews, and 1/2 sweet potato, lunch was greek salad (no cheese) with shaved lamb, and baba ghanoush, mid afternoon apple, dinner at GreenLife of large mixed green salad with mixed veggies, curried eggplant, balsamic dressing, roasted brussels sprouts, roasted salmon, and kale chips
Training at 7a
Food: 7a black coffee, post training hb egg, cashews, and 1/2 sweet potato, lunch was greek salad (no cheese) with shaved lamb, and baba ghanoush, mid afternoon apple, dinner at GreenLife of large mixed green salad with mixed veggies, curried eggplant, balsamic dressing, roasted brussels sprouts, roasted salmon, and kale chips
Training at 7a
A. Build to a deadlift triple in 10 min. tough but NOT 3 rep max.
185 x 3- felt REALLY heavy today
B. TGU: 10 min to tough double per arm
45#
C. For time:
24 calories on rower
20 steps OH plate walking lunge (25# plate)
16 slammers (25# ball)
12 toes to bar
8 Turkish get-ups (4/arm) (1 pd)
4 Muscle ups (attempts)
8 burpees
12 GHD sit-ups
16 box jumps (20")
20 wall balls (14#)
24 double unders
12:33
Have decided to take a break from SHE for a while- body is feeling a little beat up and with school starting and Dakota going to college, I don't want to commit that much time away from my family- will probably jump in and do a SHE wod or two when time permits. Onward.
Rest Day and day 14 of W30
Sleep: 10:30p-7a- some numbness in hand in early morning with brace
Food: 7a coffee with some canned coconut milk (YUM)- a delicious treat, several bites of Stele's ants on a log (banana with almond butter and raisins), lunch was large greek salad with salmon (no cheese) from Zoe's in Biltmore- yummy! Afternoon mini meal of leftover gf hamburger patty with coconut chips and guacamole. Dinner at 9 mile was scallop and mussel zucchini "pasta" (raw zucchini) with marinara and a small mixed green salad with EVOO and balsamic vinegar, snacked on way too many coconut banana chips throughout the day
Food: 7a coffee with some canned coconut milk (YUM)- a delicious treat, several bites of Stele's ants on a log (banana with almond butter and raisins), lunch was large greek salad with salmon (no cheese) from Zoe's in Biltmore- yummy! Afternoon mini meal of leftover gf hamburger patty with coconut chips and guacamole. Dinner at 9 mile was scallop and mussel zucchini "pasta" (raw zucchini) with marinara and a small mixed green salad with EVOO and balsamic vinegar, snacked on way too many coconut banana chips throughout the day
Friday, August 10, 2012
Comp. training and Day 13 of W30
Sleep: 9p-6a- no arm pain with brace
Food: 6a black coffee, post training egg and 1/2 lara bar, lunch at 1p of mixed green salad with beef, mixed veggies, EVOO and balsamic vinegar, kale chips, several bites of banana chips roasted in coconut oil (YUM!!), dinner was gf "hamburger" (1 1/2 )with lettuce bun, tomatoes, and mustard with local spicy cabbage slaw, mixed green salad with EVOO and balsamic, and cantaloupe and grapes for dessert, hard boiled egg and a handful of nuts before bed.
Definitely dealing with some carb cravings- ugh... need to eat more starchy vegetables or I just end up eating it in fruit.
Training at 9am
Skill work
KB snatch- varying weights
E-ROM HSPU from parallettes
L-sits on low rings
HS holds/walks
WOD
5 Rds for time:
5 C&J 105#
25 DU
13:35
Food: 6a black coffee, post training egg and 1/2 lara bar, lunch at 1p of mixed green salad with beef, mixed veggies, EVOO and balsamic vinegar, kale chips, several bites of banana chips roasted in coconut oil (YUM!!), dinner was gf "hamburger" (1 1/2 )with lettuce bun, tomatoes, and mustard with local spicy cabbage slaw, mixed green salad with EVOO and balsamic, and cantaloupe and grapes for dessert, hard boiled egg and a handful of nuts before bed.
Definitely dealing with some carb cravings- ugh... need to eat more starchy vegetables or I just end up eating it in fruit.
Training at 9am
Skill work
KB snatch- varying weights
E-ROM HSPU from parallettes
L-sits on low rings
HS holds/walks
WOD
5 Rds for time:
5 C&J 105#
25 DU
13:35
Wednesday, August 8, 2012
Day 12 of W30- almost halfway! HBBS and Snatching
Sleep: 10p-7a- no arm pain with brace
Food: 7a black coffee, post am training butternut squash and hard boiled egg, lunch at GreenLife was large mixed green salad with brussels sprouts, balsamic vinegar, mixed veggies, roasted pork, and kale chips, 1/2 banana post pm training, dinner at Luella's was sliced brisket, collards, and green beans. Some cherries and cashews for dessert.
SHE
set 1 - 13, 7, 128m
set 2 - 14, 8, 140m
set 3 - 14, 7, 150m
set 4 - 13, 6, 153m
set 5 - 12, 6, 151m
set 6 - 14, 7, 141m
Food: 7a black coffee, post am training butternut squash and hard boiled egg, lunch at GreenLife was large mixed green salad with brussels sprouts, balsamic vinegar, mixed veggies, roasted pork, and kale chips, 1/2 banana post pm training, dinner at Luella's was sliced brisket, collards, and green beans. Some cherries and cashews for dessert.
SHE
part 1: 10am
A. HB Back Squat @ 40X0; 5,4,3,2,1; rest 5 min - this is NOT a build to a 1RM
HBBS - 125x5, 135x4, 145xx3, 155xF, 150x2, 150x1
B. 2 squat snatch tough TnG - every 30 sec x 6 minutes
70#, solid
C. K2E - 5 unbroken; rest as needed x 10 sets
K2E complete UB
rest 6+hours
part 2: 5pm
6 sets @ max effort:
30 sec burpees AFAP
rest 10 sec
30 sec clean and jerk - 65# - AFAP
rest 30 sec
30 sec row for meters AFAP
rest 5set 1 - 13, 7, 128m
set 2 - 14, 8, 140m
set 3 - 14, 7, 150m
set 4 - 13, 6, 153m
set 5 - 12, 6, 151m
set 6 - 14, 7, 141m
Pressing and day 11 of W30
Sleep: 9p-6a- no arm pain with brace- noticed if I don't sleep on my arm with my arm over my head
Food: 6a black coffee, 1/2 Lara bar ~10a, lunch at noon of large mixed green salad with roasted veggies, salmon, EVOO and balsamic vinegar, salsa and guacamole, afternoon mini meal at 4p of left over homemade curry chicken and mixed veggies, with pineapple, cashews and raisins, dinner at EarthFare was small mixed green salad, roasted veggies, sweet potato soup and cedar grilled salmon- several pieces of fruit for dessert. 8p 1/2 burger, guacamole, raw carrot, and homemade pickle for snack.
Training at 8:30a
Did thruster workout yesterday- limited pressing today.
Food: 6a black coffee, 1/2 Lara bar ~10a, lunch at noon of large mixed green salad with roasted veggies, salmon, EVOO and balsamic vinegar, salsa and guacamole, afternoon mini meal at 4p of left over homemade curry chicken and mixed veggies, with pineapple, cashews and raisins, dinner at EarthFare was small mixed green salad, roasted veggies, sweet potato soup and cedar grilled salmon- several pieces of fruit for dessert. 8p 1/2 burger, guacamole, raw carrot, and homemade pickle for snack.
Training at 8:30a
A. Weighted Dip @ 22X1; 2-3 x 3; rest 2 min
5#x3/ 10x3/ 15x3
B. Close Grip Bench Press @ 30X0; 4-5 x 3; rest 2 min
75x4/ 80x5/ 85x4
C. Standing Press @ 12X1; 6-7 x 3; rest 2 min
50x7/ 55x7/ 65x5Did thruster workout yesterday- limited pressing today.
Monday, August 6, 2012
Day 11 of W30 and 75 Thrusters
Sleep: 9:30p-7a- no pain with brace-don't even remember being aware of my arm- that is unusual
Food: 7a black coffee, 9a breakfast of eggs and grilled steak (left over from last night), mixed green salad with blackberries, avocado, balsamic vinegar, and EVOO, handful of left over sweet potato "chips", banana mid afternoon, post WOD snack of sweet potato with coconut oil and 2 hard boiled eggs, dinner of gf ribeye, mixed green salad with balsamic vinegar and EVOO, and mixed steamed veggies with coconut butter
Training at 3p
2) UB, 10, 1:19
3) 3 sets of 5, 8, 1:37
4) UB, 10, 1:30 (rowed, started to storm outside)
5) UB, 10, 1:35 (row)
All thrusters at 55#
Food: 7a black coffee, 9a breakfast of eggs and grilled steak (left over from last night), mixed green salad with blackberries, avocado, balsamic vinegar, and EVOO, handful of left over sweet potato "chips", banana mid afternoon, post WOD snack of sweet potato with coconut oil and 2 hard boiled eggs, dinner of gf ribeye, mixed green salad with balsamic vinegar and EVOO, and mixed steamed veggies with coconut butter
Training at 3p
5 sets all out:
15 thrusters - 55#-75#
amrap COVP chin ups
run 100 m
rest walk 4 min b/t sets
1) UB, 10 chin ups 1:072) UB, 10, 1:19
3) 3 sets of 5, 8, 1:37
4) UB, 10, 1:30 (rowed, started to storm outside)
5) UB, 10, 1:35 (row)
All thrusters at 55#
(rest 10 min)
AD - 45 sec incremental max effort
(15 sec @ 90%, 15 sec @ 95%, 15 sec sprint)
rest 3:15 b/t sets x 3
.28 miles
.30 miles
.31 miles
Took yesterday off and took it really easy today- did a Hero WOD for a fundraiser that was super challenging- trying to come back from that :)
.30 miles
.31 miles
Took yesterday off and took it really easy today- did a Hero WOD for a fundraiser that was super challenging- trying to come back from that :)
Sunday, August 5, 2012
Sunday- Impromptu Rest Day and Day 10 of W30
Sleep: 9p-7a- no arm pain with brace
Food: 7a black coffee, 9a breakfast of scrambled eggs, mixed green salad with avocado and blackberries, grilled steak, sautéed okra and squash, mid afternoon smack of hardboiled eggs, cashews, sugar snap peas, and cherries, dinner of gf patties with onions, mixed green salad (from breakfast), sauerkraut, guacamole, and homemade sweet potato "chips" with coconut butter.
REALLY sore today- mostly posterior chain and traps- yikes! Needed another day to rest!
Onward.
Food: 7a black coffee, 9a breakfast of scrambled eggs, mixed green salad with avocado and blackberries, grilled steak, sautéed okra and squash, mid afternoon smack of hardboiled eggs, cashews, sugar snap peas, and cherries, dinner of gf patties with onions, mixed green salad (from breakfast), sauerkraut, guacamole, and homemade sweet potato "chips" with coconut butter.
REALLY sore today- mostly posterior chain and traps- yikes! Needed another day to rest!
Onward.
"Bowen" Hero WOD and Day 9 of the Whole 30
Sleep: 10p-6:30a
Food: 7a black coffee, post WOD recovery meal of egg and sweet potato scramble with coconut butter at 9am, and a banana around noon. Lunch at 1p of mixed green salad with guacamole and pumpkin seeds, steamed broccoli and sautéed steak. Snack of sliced roast beef, lara bar and iced decaf black coffee at 5p, dinner at 6 at Jerusalem Garden was baba ganoush and cucumbers, greek salad without cheese, sliced lamb with mixed roasted veggies. Snack of hard boiled egg, kale chips, carrots and a handful of nuts.
7:30 am WOD
"Bowen"
Food: 7a black coffee, post WOD recovery meal of egg and sweet potato scramble with coconut butter at 9am, and a banana around noon. Lunch at 1p of mixed green salad with guacamole and pumpkin seeds, steamed broccoli and sautéed steak. Snack of sliced roast beef, lara bar and iced decaf black coffee at 5p, dinner at 6 at Jerusalem Garden was baba ganoush and cucumbers, greek salad without cheese, sliced lamb with mixed roasted veggies. Snack of hard boiled egg, kale chips, carrots and a handful of nuts.
7:30 am WOD
"Bowen"
3 Rounds of:
800m run
7 deadlifts 185 lbs
10 burpee pull-ups
14 single arm KB thrusters 35 lbs
20 box jumps 20"
26:31
DL were definitely the limiter and I didn't push at all on the runs- they were my recovery. Did the DL's in sets of 3- MUCH better than Charlotte competition but still very heavy. Burpee pull-ups were easy as were box jumps- KB thrusters burned. As usual, the heavy weight was my limiter.
That being said- this was an awesome event with an awesome turnout! Met lots of great athletes and how to do more of this soon!
DL were definitely the limiter and I didn't push at all on the runs- they were my recovery. Did the DL's in sets of 3- MUCH better than Charlotte competition but still very heavy. Burpee pull-ups were easy as were box jumps- KB thrusters burned. As usual, the heavy weight was my limiter.
That being said- this was an awesome event with an awesome turnout! Met lots of great athletes and how to do more of this soon!
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