Snatch work and MAP

Training at 3:30pm 

Worked on Snatch technique with Becca- worked to 85# (video), focused on getting deep in the squat

+

5 min @ 90% aer:

25 m bear crawl

25 m farmers walk - KB/h (used 18kg, 40#)

8 rounds

(rest 2 min)

5 min ROW @ 90%

1137m

(rest 2 min)

5 min @ 90% aer:

5 push ups

5 DL - 85#

10 double unders

7rnds + 5 reps

(rest 2 min)

5 min ROW @ 90%

1088m

Still feeling under the weather.  Tripped like crazy on the DU- WTH??

Thursday MAP 10/4/12

Training at 9a

10 min @ 90%:

5 ring push ups

5 toes to bar

10 double unders

10 rounds + 5+5

(rest 5 min)

10 min @ 90%:

5 burpees

5 chin ups

run 100 m

(rest 5 min)

8 rounds

10 min @ 90%:

5 ghd sit ups

5 KBS russian tough (36 kg)

row 10 long hard strokes

8 rounds

LOOOONG Map- 3 x 15 min AMRAPs

Training at 11a

15 min @ 90% aer:

run 200 m

5 box jumps - 20"

5 burpees

5 toes to bar

6 rounds + 90m

(rest 5 min walking)

15 min @ 90% aer:

row 250 m

7 kbs - 1pd

10 lunges

10 DU's

6 rounds + 50m

(rest 5 min walking)

15 min @ 90% aer:

AD 20 cals

20 sec HS hold

5 chin ups

5 back ext's

4 rounds +6 cals

Felt very sluggish- like I was moving very slow- noticed it is hard for me to reach 90% aer on the AD- my legs fatigue first

Ready for a rest day!  

Row sprints and 10 AMRAP

Some of you are probably wondering why I have quit posting my sleep and food- two reasons:  One, I realized that I generally get plenty of sleep every night (8-9 hours) so no real need to track; and two, it's  a lot of pressure and a bit of a chore to constantly post everything I put in my mouth... so that being said, I'm going to take a break for a bit.  My eating is essentially as it was prior to the Whole 30- ~12 zone blocks per day including some popcorn and AZIC (or the occasional chocolate lounge truffle) on a regular basis... not so exciting either:)  I will continue to post my body comp scores each month and any other pertinent training/ lifestyle information!  Enjoy!

Also, if any of you have any questions or want to see something different here re: my training or nutrition/ sleep- please either comment or send me an email at amberbeane@gmail.com... I will do my best to accommodate!

Training at 7:30a

Row 350 m @ 95%

rest 3 min x 3

1:23, 1:21, 1:27

(REST 5 min)

10 min @ 90%:

10 wall balls 

10 toes to bar

25 double unders

6 rounds + 10 WB + 2 T2B

(REST 8 min)

Row 350 m @ 95%

rest 3 min x 3

1:24, 1:23, 1:36- critical drop off, had nothing left

Finally figuring out how to not pace everything and just go for it- also, WB's are certainly easier I assume due to increase in UB strength (14# to 10' target)

MAP

Sleep:  10-8, Stele was up for about two hours during the night so sleep wasn't great
Food:  8a black coffee, post training protein shake, lunch at GreenLife of mixed green salad with mixed veggies, olives, balsamic vinegar, roasted veggies, steamed cod, and kale chips, mid afternoon snack of left over gf steak w/ 1/2 sweet potato and handful of nuts, dinner of greek salad without cheese with lamb, and two pickles, late night snack of popcorn and AZIC.

Training at 10a

10 min @ 90% aer:

15 double unders

10 toes to bar

10 goblet squat - 1.5 pd

5+10+5, everything felt heavy and slow

(REST walk 5 min)

10 min @ 90% aer:

row 150 m

10 burpees

10 box jumps - 20" - step down

4 rounds + 150m

(REST walk 5 min)

10 min @ 90% aer:

run 100 m shuttle - 50 m over and back

10 kbs - 1.25 pd

10 hand release push ups

4 rounds + 120 m (did 120m as 4x 30m)

Felt very sluggish and slow today- still feeling residual soreness from Murph. Ready for a rest day.

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

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.

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

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!

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!!

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

then...

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