SHE from Saturday- DL, BP, and GHD

Sleep:  10p-7a- no pain with brace
Food:  9a protein smoothie, post training protein shake, lunch ~2p of mixed green salad with fried eggs, evoo, balsamic vinegar, and mixed nuts, and popcorn, afternoon snack handful of carrot chips (dangerously addictive),  dinner downtown at Champa was small salad with ginger dressing, and salmon with stir fried veggies, evening snack of (more) popcorn and HB egg.

A. clean grip dead lift - 3,3,3; rest 3 min

185, 195, 200x1, 195x3 (video)

B. close grip bench press - 3,3,3; rest 2 min
75, 85, 90 all by 3

+

10-1 for time:

clean grip DL TnG - 65% 1RM (145#)

close grip bench press - 70% 1RM (70#)

ghd sit 

13:32 - The CGBP was my limiter- everything else UB, slow but UB

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

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.

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.  



SHE

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

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

135# 

C. Dead Hang to Inverted - pause at top - 5/set x 4 sets; rest 90 sec b/t sets

 complete

D. Run 400 m @ 95%; rest 2 min x 3SHE completed on monday 7/23 
1:39/1:32/1:26

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

#135

A2. Speed Bench Press @ 20X1; 60% 1RM; 10 sets of 3; rest 30 sec

#60

B1. Dead Lift - build to a tough single fast; rest as needed

#225

B2. Build to a 1RM in the Weighted Dip fast; rest as needed

#30

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

DL and swimming, take 2

Sleep:  10:30p-6:30a- hand tingly nearing morning
Food:  7a coffee with cream, 9:30a post training shake w/ almond milk, 1/3 banana and whey protein, lunch ~1p of salad with steak and balsamic dressing from Green Sage, post pm training balance bar, snack of ground beef, handful of nuts, and some watermelon, dinner at 7 of greek salad (no cheese) with chicken and oil and vinegar dressing, popcorn and a meatball for snack


AM training (I switched am for pm today)

part 2:

A. Sumo DL - build to a tough single in a few sets

225 (20lb PR)

B. TnG Speed Dead Lifts @ 1010 - 35% 1RM x 15-20 reps; rest 90 sec x 3

70# 

C1. Close Grip Bench Press - 62% 1RM; 8 sets of 3 @ 20X1; rest 30 sec

60# 

C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec - compare to June 23 

Today      6, 5, 3, 3, 4, 4, 3, 3

June 23   5, 4, 4, 3, 4, 3, 3, 3

rest 6 hours- rested 7 hours

part 1:

25 m breast @ 60%

25 m free @ 90%

back - kick with board 25 m

rest 20 sec x 5

+

dive in

25 m free @ 100%

rest 1 min x 4

+

50 m free working on bilateral breathing and long "reaching" strokes

rest as needed b/t sets to ensure perfect form per set x 5

+

dive in:

200 m free time trial ALL OUT
~6:00 breast stroke, where I'm most comfortable

+

kick cool down - tread water hands out of water - accumulate 3 min
6 sets of 30s