Thursday, August 30, 2012

Map- Day 4 and feeling tired

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


10 min AMRAP
5 pullups
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

Moved through at about 90%- felt good to just move and sweat.

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

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)

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

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- 
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!

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


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

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

run 400 m
3 rds:
10 toes to bar
10 push ups
20 double unders
REST walk 5 min
row 400 m
3 rds:
10 ghd sit ups
10 squats
20 double unders
REST walk 5 min
AD 30 cals
3 rds:
15 sit ups anchored
15 walking lunges
25 double unders
REST walk 5 min
run 400 m
3 rds:
10 burpees
10 step ups - 20" alt'ing legs/rep
20 double unders

*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

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
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

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.


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.

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!

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

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
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!

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

aerobic test:
5 rounds for time:
Row 1K
30 KBS - 1pd


Row splits:

1k time/ pace

1) 4:44/2:22

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

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

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.

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:
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


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

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

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


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

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

5 Rds for time:
5 C&J 105#
25 DU


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.


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 5

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

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

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/ 65x5

Did 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

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 1:07
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#
(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 :)

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!


"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


3 Rounds of:
800m run
7 deadlifts 185 lbs
10 burpee pull-ups
14 single arm KB thrusters 35 lbs
20 box jumps 20"


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!