Food Journal. Thats right.

So, in the midst of feeling like I have no control over my work schedule, bakery schedule, and personal schedule (yes, there is still an attempt to have one!) I have decided I need to be eating as strict paleo as possible. My body is going through a ton of stress and sleep deprivation right now so I need to keep it as fueled and clean as possible - with the hopes, and fingers crossed, I don't get sick.  I just can't afford it.


So yesterday I started down my path of eating strict paleo for the next month or so.. I will eventually add dairy back in, but needed to start with something. And I will be posting food entries to track what I am eating, and how I feel when I eat it. Thanks Chef for the inspiration!


The good news is that I have been close to strict p for a while now, with the exception of dairy and weekly pizza. So I am hoping it won't be too hard an adjustment.  So far, its been fine - all two day :)  Just added accountability to make the right choices...


Monday, April 25
Breakfast: 2 eggs, carrots
-not enough food in the morning, need to add fat like avocado or meat; I was hungry by 11am
Lunch: salad with balsamic vinegar, tuna, avocado, olives, onion, tomato
-perfect size, filled me up; did have afternoon black coffee
Dinner: pork chop, cauliflower, asparagus
- delicious and left me full, about 1/2 lb pork


Tuesday, April 26
Breakfast: 3 eggs with fresh dill, hot tea
-good amount of food, I was not hungry until after Noon
Lunch: hamburger, tomato, onion, lettuce, bacon; grilled asparagus spears

Saturday's mystery WOD

WOD
Team WOD, teams of five, the next exercise could not be completed until the person in front of you completed their set.  225# bar must be held, deadlift position, off the ground the entire time or 5 burpee team pentalty/no work completed.
300 meter sprint with 16kg kettlebell
25 burpees
25 jumping pull-ups
25 box jumps (can't remember height but middle height box with 2 45# weights)
25 ring rows

RESULTS
31 minutes and some seconds

ANALYSIS
so. much. fun. and my lower back is officially fried :)

This was for Pat.

WOD

“Tillman”
7 Rounds:
7 Deadlifts 315/255
200m Sprint
15 Pullups
Rest 45 seconds

RESULTS

155# DL, red band, 25:30

ANALYSIS

I was tired, didn't want to run in the rain, and was the last one to finish by 4 minutes. There were several reasons I did not want to go to DCF and several reasons that made me want to stop or lower my reps throughout... but the most important one got me there and kept me going - Pat Tillman.  I know a lot folks think he gets recognition because of celebrity media and football - I think he was a phenomenal and rare human being. There are very few people that would walk away from millions of dollars to first, stay loyal to the initial team that believed in him, and then second to fight for his country and when he thought that wasn't right, to stay the course and fulfill a commitment.  Maybe not right, but extraordinary.

In regards to my time and capacity, the pull-ups killed me. Again, no cycling on the band. I essentially completed 105 dead hang pull-ups. F. That.  I also really, REALLY, missed my 6pm partners in crime. It just isn't the same without them.

An occasion for knee socks!

WOD

For time:
5 Rope Climbs
50 Pushups
4 Rope Climbs
40 Pushups
3 Rope Climbs
30 Pushups
2 Rope Climbs
20 Pushups
1 Rope Climb
10 Pushups

RESULTS

Rope Climb 10', hand release push-ups

21:54

ANALYSIS

Loved this WOD. Definitely hit muscle failure towards the end - not too bad but did make me nervous climbing up the rope. Either way fun! I need to work on getting DOWN the rope.  I kinda just go down about three notches and drop.  Probs not the best technique :)

Reminder: don't bring knee up to catch 115# bar. OUCH!

WOD
Power Clean
3-3-3-3-3 (unbroken)
THEN
4 Rounds:
25 Overhead Squats (95/65)
75 Double Unders

RESULTS

115# (f@3)

scaled: 50 DUs, 55#

20 min cap - went to 20 mins and finished with 3 rounds + 25 OHS + 36 DU

ANALYSIS

SO CLOSE. I really wanted to finish and with 10 more seconds I could have.  Oh well. I scaled down my DUs and was pretty successfully stringing 10 at a time.  But DUs are definitely where I lost time. Need to be able to string 20 at a time - this is less about the skill of doing DUs, and almost all about building lung capacity.  OHS squats were fine. I did the first set unbroken. Probably should have pushed to do the OHS rx'd - 10 more lbs might have slowed me down a minute, but not too much.  I finished the first two sets in 8 minutes... what happened in sets 3 and 4? I think I was resting a lot - met cons are tough for me. Not surprising the lift portion was the "easier" portion.

Sets of 3 cleans were fine. My form on the last set sucked which is why I failed at 3 - and of course, thats the one set Noah was watching.  Form on my other sets was pretty darn good.  I prefer a full squat clean - either way, I do love the clean :)

Sage rocked my lungs!

WOD

“Sage”
2 Rounds:
20 Pullups
20 Thrusters (135/95)
20 Burpees

RESULTS

14:26 RB, 75#

ANALYSIS
Cycled through the burpees pretty well - I was pumped about that. Also thrusters were fine for me. Got hard towards the end of the last round but not super hard - maybe I should have tried to cycle two sets of 10 to really push (I did 5 sets of four).  The pull-ups slowed me down. I haven't been on the band for a while - because I have missed pull-up WODs lately and because the last few pull-ups WODs I free-banded.  I have totally lost the ability to kip on band.  Interesting. And frustrating. I could cycle 2-3 and thats about it. Arms weren't tired, I just couldn't kip with the band.  Ok... so figuring I was only in 2x last week, I felt ok with this WOD.  Tomorrow should be fun: OHS and DUs :)

I'll pass on the row, and take 45 sumos instead.

WOD
Thruster
1-1-1-1-1-1-1
Then...
For Time:
21-15-9
Rowing (Calories)
Behind the Neck Thruster (60%)

RESULTS
100# thruster

SDHP @ 45#, BTNT 60#

7:32

ANALYSIS
I wasn't engaged with lifting or working out at all today.  Maybe its the spring weather, maybe its the exhaustion I am feeling lately.  Need to work on getting 8 hours sleep ... 100# thruster was easy, seriously. but we ran out of time so I didn't push heavier. For the WOD we had one extra person (ie. one more than we had ergs).  So I volunteered to sumo deadlift high-pull.  The SDHP was too light... and because of that I got a bit lazy on my thrusters.  Finished quickly but didn't feel taxed at all - which is the exact opposite of last week's efforts.  So that's my fault - I should have pushed heavier and/or faster.

PS. I really don't like WODs or lifting that requires multiple reps where the rest is behind the neck. I always finish feeling a slight neck tweak... uncomf.  K, enough complaining. Bring it tmrw!

I am strong.

WOD

The Chief”
5 Rounds of 3 Minute AMRAP:
3 Hang Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest

RESULTS

17 rounds +3 PC + 3 PU

rx'd

ANALYSIS
I almost didn't do this rx'd... no one else was and by "no one else" I mean all the people that are stronger than me, that I usually turn to to base my weights off of... but I channeled Andrew and my new motto: struggle through, it will make me better.  And I did it. The weight was actually ok! My arms were really quite fine!!  My legs however.. shaky and tight.  I really wanted to hit 15 rounds, so I am very pleased with 17+.  Good work Jenn Miller :)

Continuous reminder for me to stay on my heels during air squats... 

Ring rows are hard.

WOD
Clean
2-2-2-2-2-2-2
then...
5 Rounds:
10 Ring Rows
10 Push Press (95/65)
10 KB Swings (1.5/1)

RESULTS

just hung out at 85# to work on footwork

Rx'd and... 8-9minutes.  

ANALYSIS
Ring rows started with body flat on ground.  After the second round it was REALLY hard to get the rings to my armpits - in fact at the end I couldn't.  Push was rest.

Day after my pull-up WOD... yeah, still celebratin' !!

WOD
Back Squat
5-5-5-5-5
Then..
3 Rounds:
1 Minute: Power Clean (75/55)
1 Minute: Front Squat (75/55)
1 Minute: SDHP (75/55)
1 Minute Rest

RESULTS

155# - Andrew told me to get there, and I did.  It wasn't feeling too taxing at this weight but I imagine 5reps much heavier would have gotten real hard, real fast.

rx'd 146 (?)

ANALYSIS

I was somewhere in the 140's but I didn't take a pic of the whiteboard so can't remember exactly what.  I was kinda confused when we got started with the power cleans... I was full squatting out of habit and the weight was so light I was just lifting it... but then got in my groove. The cleans were my high reps.  By the time I got to SDP my arms were burning.  This was a deceptively hard WOD... aren't they all.

Tmrw is my fourth day on but I can't make it in Saturday so I am going to go.  Body is definitely sore and asking for rest... looking fwd to two days off... and Out of the Box Bakery tabling at the NoVa Open Saturday!!  YIPPEE!!

It's a start!

WOD
Push Jerk
3-3-3-3-3
THEN...
21-15-9:
Wall Ball
Burpee Pullups

RESULTS

105# push jerk

15-10-5, the rest Rx'd @ 14# ball to top line, kipping pull-ups  11:44

ANALYSIS

I did not go to failure on push jerk but did repeat 105# a couple times to work on form.  I need to squat lower.. which might help me get under the bar and ultimately engage my quads and abs more. Felt back twitches mid-reps, and Christy agreed it was due to my not engaging my q/a's enough.

HOLY SHIT!!!!!  I did my first WOD with no band pull-ups. Even though I did scale the reps and technically they were supposed to be jumping pull-ups... I did 30 no band kipping pull-ups!!! It took me a while..but I did it. I am so proud of myself.

In regards to WB, I tried my hardest to get above that second line. It wasn't always and sometimes didn't hit the wall, but most of the time it was and did.  That was HARD.  Burpees were the rest which is still a mind-trip for me.  And I was definitely having to give myself an extra pull right below the bar for the PUs.  

This was really hard work, and I am not going to lie, I definitely noticed I was the last one on the bar.. ego check.  But yeah, SO freakin' proud of myself tonight. In the words of a very smart and pretty blonde: "ME!"

Crossfit Games Open WOD 2

WOD

volume training, 10mins: ring dips

15 minutes AMRAP:
9 Deadlift (155/100)
12 Pushups
15 Box Jump

RESULTS

volume training: max 10, min 4

RX'd 6 rounds + 9DL + 8PU

ANALYSIS
love volume training. love it. it helps. 

this WOD was super fun and I love doing anything rx'd (yeah, I said it).  Christy got 13 rounds for the Open... holy.  I can't even imagine.  I felt like I was busting my ass on this... muwahahahaha.  She clearly kicked my ass on the box jumps.. and the push-ups... but I MUST have smoked her on the DLs ;)