Day 7 (Thursday)
7:45am - wake up
9:00am - 16 oz. mixed MateVana + white ayurvedic chai tea. Yum. And the ayurvedic tea is good for digestion :)
12:00pm - 5 oz chicken cooked in homemade salsa (just veggies, a teensy amount of avocado oil, and spices), with homemade salsa on top of spinach greens, with a splash of balsamic.
2:30pm - 1 oz no salt roasted turkey breast and nitrate free genoa salami. 15 blueberries, 6 blackberries.
3:30pm - nap till 4:45pm. soo sleepy!
4:40pm - slammed down 10g BCAA since I didn't have time to eat.
5:00pm - Heavy Metal! Warmup was a 7 minute AMRAP including sprints and 65# push press (maybe a third movement, but I can't remember). Turns out that was the guys weight but I only found that out in my last rd, so figured fuck it might as well finish at that weight. Don't know how many rds I got through, as I had JUST woken up and was outta my mind at the time.
WOD: 5 rounds for time of:
3 Push Presses 90#
15 Box Jump (24 in.)s
10 Burpee Pull-ups
3 Push Presses 90#
2 Muscle-up progressions
Time: 25 minutes. ish. The clock got turned off, so I'm not 100% sure.
6:45pm - ACCEL gel. Had been wanting to try it for ages. Little chocolatey packet. Not bad.
7:00pm - a-coach for Dan.
...I planned to have dinner but didn't get out of the box until 9 and that was way past my eating window so I skipped last meal. Went and got a massage instead to pass some time, then had a nice long bath and went to bed.
Day 8 (Friday)
7:30am - wake up.
9:00am - 24oz tea: 2/3 My Morning Mate Tea + 1/3 white ayurvedic chai.
11:30am - 10g BCAA
11:45am - Metcon:
5 rounds for time of:
6 Deadlifts @75% 1RM (190#)
100 Jump Rope (Singles)
6 Ring Dips
100 m Sprint
Time: 18:35. This hurt. I dropped almost every DL from the top instead of carrying the load to the ground because it was so damn heavy. Also my left side lower back has been hurting all day from this. Fuck. I iced it once and am gonna ice it again. I also put some arnica on it and even took arnica pills. Intended to throw double unders into a wod today but seriously I just couldn't focus on them. I failed them repeatedly before starting the wod so decided that if i couldn't do doubles today I'd at least punish myself by makinge myself do 5x the number of singles as I would've programmed doubles. That'll learn yo ass.
1:45pm - sashimi salad with 3 oz mixed fish, mixed greend, and cucumbers plus some kinda japanese dressing. 4 tiny pieces of miso broiled eggplant (absolutely spectacular). Still super hungry so ate some of my friend's lunch of tempura veggies (a few bites) and onions/mushrooms/kale in some kinda brown sauce.
4:15pm - 3 oz no salt turkey breast. 15 blueberries, 3 blackberries.
6:45pm - 4oz turkey burger, 1 whole egg, spinach + eggplant cooked with 1/8 c. coconut milk, beets and peppers. Wanted some kind of cheaty chocolate thing to celebrate how good I felt all week and had half of this chocolate bar and was totally disappointed. Not worth the cheat so I threw the rest away.
9:20pm - 1 1/2 c. coffee with creamer. 1/2 snickers bar. WHAT?! I said I wanted a cheaty celebratory thing! I damn well earned it this week thank you very much. And snickers was the best I could do b/c it was all that was at the venue I was at. AND they had free wine after the play which I did NOT have b/c it was after 10pm and that kinda cheating isn't okay. Cheating as in having not perfectly paleo food is one thing, but eating after my feeding window is like being up past curfew. Not allowed.
Showing posts with label Butterfly PU. Show all posts
Showing posts with label Butterfly PU. Show all posts
Saturday, May 21, 2011
Tuesday, May 10, 2011
Back to clean eating
Nutrition
9am- 2 eggs, 1 egg white
1:30pm- salad - mixed greens, ~1/4 c of carrots, cucumbers, tomatoes, ~3oz chicken. Not impressive. ~1 1/2 T lite greek dressing, ~1T tzatziki sauce. Kind of a lettuce festival.
2:30pm- 20 oz. chai iced tea + 1 shot espresso
6pm- mixed sashimi, 12 pc, approx 7oz of tuna/salmon/yellowtail/other, plus 1T soy sauce & wasabi
10pm- 1/4lb. turkey burger, handful of arugula, 1 T. white truffel oil.
Workouts!!
Strength set 3pm
Find 1RM Front Squat. 151# PR!!! (prev 1RM 140)
Metcon 3:45pm
4 Rds for time:
10 FS @ 65%
10 KBS 1 pood
10 24" Box Jumps
Time- 12:34. Originally planned for 5 rds, but had to cut the wod short b/c there was a 4pm class.
Skillwork 9:15pm
Worked towards Skin the Cat and butterflies. Used 2 movements - Movement A was simply deadhang knee raises (essentially KTEs but raised knees together up as high as they'd go into my chest). Movement B was just holding tight in the starting position of the butterfly - tightening lats and pulling feet back and up as high as possible and holding tight.
Rd 1
A1 - 5x10 reps
A2 - 5x10 sec hold
Rd 2
A1 - 4x10 reps
A2 - 4x10 sec hold
... down to
Rd 5
A1 - 1x10 reps
A2 - 1x10 sec hold
I didn't time this as the goal here was to do everything strict, no kip, and to start from a still position for each rep. I shook my arms out a rested about 10-20 sec in between the sets of 10s, and rested a minute or so in between rounds. By the last round my knees were getting up waaay higher than in round 1. Skin the Cat here I come!!
9am- 2 eggs, 1 egg white
1:30pm- salad - mixed greens, ~1/4 c of carrots, cucumbers, tomatoes, ~3oz chicken. Not impressive. ~1 1/2 T lite greek dressing, ~1T tzatziki sauce. Kind of a lettuce festival.
2:30pm- 20 oz. chai iced tea + 1 shot espresso
6pm- mixed sashimi, 12 pc, approx 7oz of tuna/salmon/yellowtail/other, plus 1T soy sauce & wasabi
10pm- 1/4lb. turkey burger, handful of arugula, 1 T. white truffel oil.
Workouts!!
Strength set 3pm
Find 1RM Front Squat. 151# PR!!! (prev 1RM 140)
Metcon 3:45pm
4 Rds for time:
10 FS @ 65%
10 KBS 1 pood
10 24" Box Jumps
Time- 12:34. Originally planned for 5 rds, but had to cut the wod short b/c there was a 4pm class.
Skillwork 9:15pm
Worked towards Skin the Cat and butterflies. Used 2 movements - Movement A was simply deadhang knee raises (essentially KTEs but raised knees together up as high as they'd go into my chest). Movement B was just holding tight in the starting position of the butterfly - tightening lats and pulling feet back and up as high as possible and holding tight.
Rd 1
A1 - 5x10 reps
A2 - 5x10 sec hold
Rd 2
A1 - 4x10 reps
A2 - 4x10 sec hold
... down to
Rd 5
A1 - 1x10 reps
A2 - 1x10 sec hold
I didn't time this as the goal here was to do everything strict, no kip, and to start from a still position for each rep. I shook my arms out a rested about 10-20 sec in between the sets of 10s, and rested a minute or so in between rounds. By the last round my knees were getting up waaay higher than in round 1. Skin the Cat here I come!!
OHS is no longer on the suck list
Okay, it's not like I'm great at them. They're still ugly, I'm sure. But I did them in a wod and didn't have to drop the bar ONCE in that wod and they felt the way they're fucking supposed to. Woo! So suck that, Overhead Squat!
Strength set 6am: Back Squat 3x3 @ 155#. These were tough but felt really good. Haven't back squatted in awhile.
Metcon 6am:
5 Rounds for time of: (12 min cap)
1 Snatch (full) @135/95# or 75% of 1RM - used 73#
4 Overhead Squats
10 Pull-ups
Time: 7:32
OHS felt AWESOME! No trouble getting down and Coach Rudy actually told me good job on them!! I DANCED over to the pull-up bar (and probably shouted with a big dumb grin on my face) I was so excited! That is the first non-negative feedback ever on my OHS and I was sooo excited :) Still excited. I power snatched in rds 2 and 3, but got the full snatch in rds 1, 4, and 5.
Skillwork 8pm: Tried to get some snatch work in but just couldn't focus. Tried to switch to butterfly work but same problem. I was just beat after all the traveling, shitty eating, etc this weekend and couldn't push myself into any actual work so went home and went to bed!
Strength set 6am: Back Squat 3x3 @ 155#. These were tough but felt really good. Haven't back squatted in awhile.
Metcon 6am:
5 Rounds for time of: (12 min cap)
1 Snatch (full) @135/95# or 75% of 1RM - used 73#
4 Overhead Squats
10 Pull-ups
Time: 7:32
OHS felt AWESOME! No trouble getting down and Coach Rudy actually told me good job on them!! I DANCED over to the pull-up bar (and probably shouted with a big dumb grin on my face) I was so excited! That is the first non-negative feedback ever on my OHS and I was sooo excited :) Still excited. I power snatched in rds 2 and 3, but got the full snatch in rds 1, 4, and 5.
Skillwork 8pm: Tried to get some snatch work in but just couldn't focus. Tried to switch to butterfly work but same problem. I was just beat after all the traveling, shitty eating, etc this weekend and couldn't push myself into any actual work so went home and went to bed!
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