the AllDay Chipper makes me less than chipper

Congrats Anthony "AllDay" Dayrit for becoming the CFC March Member of the Month. You, sir, are a badass for sure. I read your blog every day and am constantly impressed with your work in the box.

Massage. Get some. I heart massage days.

I'm actually excited about today's WOD. It looks horrendous. It looks long and exhausting but for some reason these are the type of WODs I tend to excel at... which is weird b/c I always thought endurance was one of my bigger struggles. But, I think it's less the endurance that I struggle with, and more the power of the wod and sustaining that power for short-extended periods. When it's a WOD that you've gotta pace it a bit I tend to do well. Hmm. Good to know I guess. Of course, I know that means I need to be working in the time domain that I'm failing in (short wods)... but they're just not as fun... probably b/c I'm not as good at them. Damn it. Stupid cyclical problems.

From NY/NJ Sectional (25 min cap)
30 Overhead squat (95/55 or 40-50% of 1RM of average lift in series)
30 CTB pull ups
30 Power snatches
30 Toes-to-bar
30 SDHP
30 Air Squats
30 Kettlebell swings (1.5/1 pood)

THAT above was written before I did the wod. Yuck. It was awful. Took 19 min and some seconds... 5 minutes of which were spent JUST on OH squats. They weren't heavy just awkward. I didn't warm up with them. Which was stupid. Stupid. Stupid. As punishment for being so stupid tomorrow is just a skills day. On OH squats. Maybe add in tabata row to punish myself some more. Stupid.

CTBs were 5s, then down to 2s and 1s by the end. Felt pretty good though. Snatches weren't heavy - just not used to stringing these. Did sets of 3-5. TTB in 3s and 2s. SDHP 6/6/6/6/6, squats 10/10/10 WAY faster than i expected - I flew through these. KBS 10/12/8.

--

Nutrition-

5:30 am - 2 eggs with asparagus, mushrooms and onions sauteed in coconut oil. 1 c. coffee with 1/4 c. coconut milk.

12:45 pm - 3 oz. roasted lamb (with sea salt). 8 oz. of kale + WF sauteed mushrooms/zucchini/peppers/red onions + asparagus with a bit of balsamic on top. Totally surprised how long I made it w/o wanting lunch. Normally I would've been starving hours before this. I think that the coffee I've been drinking is what tides me over longer. We'll see.
4:30 pm [Pre-wod] -  3 oz. sole, 1 cheery pie larabar. 
6:45 pm [Post-wod] - tequila with blackberry/mint/lemon. Delicious. Burger from J Wellington's with fried egg, giardiera peppers. Sans bun. Three of Jonny's french fries. 
10 pm ish - Coconut milk with dark choc chips, almond butter, and some enormous California grapes :) Variation on Amy's suggestion for healthy yummy fat treat for recovery after tough wod day.

Nice to see you again, old friend.

Soooo... it's been awhile. I know. I'm not very good at this keeping at this sort of thing. I came back though didn't I?

Let's see... the number of cupcakes I've had since Sectionals... at least six. The number of cupcakes I've had since moving to Chicago in August 2007... probably also six. Seriously?! What's my deal? No more cheating. Well, okay, no more big sugar craving indulgences... like delicious cupcakes. I don't think I'll make it until Regionals without a few cheats... like the Beer pairing dinner at Publican that I'm totally stoked about next Monday :) I think trying to go an entire month without cheating would be a huge pain in my ass and I just don't wanna do it. So I'm gonna allow a few minor cheats... minor. If I could cut it down to 1 cheat meal per week I think I'll be good as gold. And hopefully not a full cheat meal each time, hopefully just 1 cheat item in that meal. We'll see.

I have a calendar listing all the CFC programmed workouts, all my supplemental wods and any other active things (like volleyball and trips to Roger and Mike's for oly lifting work). I've decided to put off the Deadlift work until after Regionals so I can focus on bigger weaknesses (double-unders, HSPUs, OH squats, running most specifically) that might trip me up there. It's a little absurd, my calendar... but I feel good about it.

Yesterday's Regionals Tune-up WODs:

WOD 1: In 12 minutes, find 1RM snatch. Add 2lb bonus for each muscle-up completed.

Score = 85#- 7#PR! Attempted MUs pre-wod but I just don't have them so didn't bother during the 12min.

WOD 2: 3 rds for time of: Row 500m, 21 Kettlebell Swings (20kg), Run 400m.

Time = A year. Will check the actual time and repost later tonight.

WOD 3: AMRAP in 10 minutes of: 6 Squat cleans (95#), 9 CTB Pull-ups, 12 BJ (20").

Score = 3 rds + 6 Cleans + 2 CTB

What a killer day. The 2nd WOD kicked my ass. Lung burn like I have NEVER felt it before. Whooping cough forever afterward.

During the 2nd wod literally thought I couldn't finish during the 2nd row and the 3rd run. It felt absolutely horrendous. I think I only made it through that event b/c of Kurt shouting in my ear on the row and Rudy/Zack/E-Diesel guiding me in on that last run. Need to start working in that awful pain threshold more often so I can push harder in it and not cash out. You know that place where you wanna die? Yea, I'm saying I need to get there more often (what?! does that sound ridiculous to anyone else?). It's weird though - as much as I thought my last rds were horrendous and felt like I was quitting and not pushing hard enough - I wasn't that far off my time from the earlier rounds... so, somehow I think I'm managing it okay, I'm just not sure what to do while in that place and instead of looking outward to a coach I need to learn to look inward and push through it.

Then, 3 games of volleyball. Felt great while playing actually - super open hip flexors, no muscle fatigue, just the tiniest bit sluggish on a couple plays. Served deeper and harder than usual, which was fun and unexpected. Totally expected to feel like shit b/c of all the work I did earlier in the day but actually felt pretty awesome.

HSPUs. How I need you.

A-coached the 6am. Enjoyed being up so early, getting to a-coach under the Big Coach, and starting my day super early so I can end earlier today. Woohoo! Plan to do that again on Friday assuming all goes well with work b/w now and then :)

Warmed up with a 250m row with a 1:45 pace pre-Qual. wod below. Fastest I've ever pulled for that stretch. Getting excited about the upcoming 2k...

Qualifying wod # 2

90/75/60/45/30/15 seconds for max reps of:
Handstand push ups (head must touch floor on each rep, no kipping)
Chest-to-bar pull ups

NOTE: Must attempt at least one HSPU.

Got some scary news right before the wod so was a bit shook up. Wasn't my best performance, but c'est la vie, no? Attempted one HSPU, and then rested the rest of the time while other would have attempted (or gotten) HSPUs. Got a full hand stand negative (ie got my head to the ground... where it stayed for about ten seconds and I pulled off the wall - WHICH, ps, is a PR. I've never gotten a full hand stand negative to the ground before - I've always bailed out early). So, 0 HSPUs. 48 CTB though. Stephanie and I went head to head. She got 49... I got 48. Damn it. Just ONE HSPU would've at least bought me a tie.

Worked HSPUs post-wod to 2 abmats per Bryce's direction. 3-2-3. Had NO problem staying on the wall today which is SUPER weird for me. Never had that happen before actually. I think I prefer the cement block wall to HSPU against.

--

Nutrition

5:30 am - 2 eggs, sauteed rainbow chard. Forgot to measure. It was friggin early. Think it was about 4-5 oz. 1 cup coffee plus ~1/4 c. coconut milk.

11:00 am - 3 oz. sole filet sauteed in 1/2 t. avocado oil; 6 oz. brussel sprouts blanched then sauteed in some water (water that they were blanched in to put the vitamins back into the brussel sprouts), 1/6 t. coconut oil, with 2/3 heavy pinch coconut flakes topped with 10 blueberries (after cooking). Definitely would've been better with less water and more coconut oil and just a few more blueberries. 1 T. cashew butter.

3:30 pm [Pre-wod] - 3 oz. no salt rotisserie chicken breast; 1 T. cashew butter; ~8 oz/ coconut water

5:00 pm [Post wod] - didn't feel like eating. So, nothing.

8:00 pm - 6 oysters, ~3 oz. ribs, ~1 oz. mushrooms with ~1 1/2 oz. egg souffle, 3 small cups coffee with cream (~9 oz. coffee + 1/4 c cream), nutty caramel tart. What?!

More weekend workouts

Friday 2/6/2010.

Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!

Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.

AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.

So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
--
Sunday 2/7/2010.

Bench Press
5-3-1+ @ 67.5%/76.5%/85.5% of 1RM, so... 75#/83#/95# (x11)
Alaskan Qualifier wod for Sectionals 2010. Brutal but bearable.
4 rounds for time of (20 min cap):
3 CTB pull-ups
3 Ring dips
500M row
6 Thrusters @ 95#

20:29. Fucking hell.
FIRST - the good news of this wod. All CTB unbroken (which felt awesome), and 1st 2 sets of ring dips unbroken. Last 2 were 2-1 (had to re-do one rep). 1st 500m b/w 1:56-2:02, 2nd set 2:02-2:05, 3rd less consistent but anywhere b/w 2:02-2:15, 4th mainly around 2:10. Thrusters in rds 1-3 were in sets of 2s, and 4th rd was 2-2-1-1.

On to the sucky part. Finished my last thruster of this wod and turned around and watched the clock hit 20:00, and thought I was done under the 20 min time cap and was so excited!! I walked away from the bar, exhausted, excited, and more exhausted... and everyone was quiet. No post-wod cheering? wtf?! Turns out I didn't lock out fully at the top of my last rep, which TOTALLY sucked. I asked, "What?! Did it not count?" and then had to go back and pick the bar back up. Amy pushed me to pick up the bar and I yelled at her. Told her I needed a fucking minute or something equally as bitchy. Had to regroup and do one last thruster. I had already mentally turned off. It took SO MUCH to get my ass back under that bar. I actually thought to myself 'Fuck that, I'm not picking it back up. I'm DONE!' I WAS DONE! But I had to pick it up. And thankfully, after I finished and apologized to Amy she laughed it off and told me to shut it. Thanks for not getting mad, Am. I love you :)
--

NUTRITIONAL WEBSITE!! This was a great find for me... the website below lists a LOT of nutritional information about food you're interested in eating (including glycemic loads; carbs/fats/protein ratio; nutrient balance; protein quality; amino acids; types of fats: mono-, saturated vs. unsat., Omega 3 vs. 6; etc).

At the top right of the screen you can type in any food you're curious about (I typed in "cocoa powder" and 12 diff options popped up. I was able to find unsweetened Dutch chocolate powder I wanted to use) and it will tell you all the above nutritional facts and more. I can't vouch for the rest of the website, but this search tool is very useful - I'm constantly trying to determine glycemic loads for new fruits/vegis I want to try and typing in "Glycemic load, sunchoke" into Google doesn't always give me the result I want. The site also includes fast food choices and their nutritional values, though that might just make you sad. I also typed in doughnut... and there were 51 options to choose from. I'm not a big doughnut person (though I know many CFCers who are), but I did type in doughnut just to check. My all-time favorite Krispy Kreme doughnut has a GL of 19. Sigh.

http://www.nutritiondata.com/

--

Nutrition

Since I'm behind I'm going to be super vague. My food choices this weekend good (all paleo), though, Sat night we had the CFC Girls Night Paleo Dinner, and I ate lots of healthy fats - but certainly more fat than usual. Had an effen & water and a shot Friday night, and a glass of wine Saturday night.

The Return of Effen

Saturday
Find your 1RM Jerk

Got 115#, failed @125# twice. I still think I can get it, and maybe even go higher, I'm just not driving under the bar with enough power. I watched Bryce on his jerks and he slams the shit out of the ground when he hits the position, and I am definitely not doing that. I tried to, but I just don't get it. I'm not a timid person, but I just wasn't able to get that SLAM! down. I'll be seeing Mike and Roger this week and working cleans, so maybe we can talk about that.

Workout #3 from 2009 Dirty South Regional:
8 minute AMRAP of:
5 Clean and Jerk (Sectional Athletes 135/95) or (60% of 1RM jerk)
10 CTB pull-ups

3 full rds. We looked up the rankings and I would've ranked 19th for this wod (top 30 girls at sectionals move on, so while this isn't as high as I would've liked to be, I can be okay with it. It's pretty shitty really, when you look at all the other numbers that people put up but again, 19th is in the top 30 and then I'll have a few months to really step up my game and get better). I failed a bunch of reps - only counting CTB where I knew I hit it (I had huge red marks all across my chest after this wod from slamming into the bar), and re-did a few jerks b/c I pressed them out. Heavy as shit and a bit frustrating. Took more time than I probably needed to on the C&Js but could have failed less reps if I took a bit more time on the pull-ups. I hate wasting energy on a failed rep - I should've been smarter in this wod.
 
Post WOD
3x5 GH Raises

3x max ring dips. 3-5-3

--

Nutrition - yea so my sister and her husband were in town and it was a cheat weekend. Saturday I REALLY cheated. More cheats than I've had in one day BY FAR since I can't even remember. I'm only going to list the cheats since I'm catching up and don't feel like typing for an hour.

• 1 slice stuffed deep dish sausage pizza from Art of Pizza at lunch
• 1 latte (2 shots espresso, sweetened condensed milk and whipped cream) after lunch
• coffee gelato (with the latte after lunch)
• spaeztle (served underneath mahi-mahi) at dinner
• bite of quinoa at dinner
• And, um, 8 or 9 effen black cherry and waters (at dinner and after dinner). 
• Plus a shot of Stoli O and... something. What? It was some guy's bday. What was I supposed to do??

----
Sunday

Rest Day. Went into the WL for a bit of double-under work. Strung 7 in a row - new PR! Old PR was 6 :) Practiced split jerks with the 33# bar to work on that SLAM! I'm not getting. It seemed better by the end, but still not where I want it.

--

Nutrition

9:30 am - 2 eggs, 3-4 strips nitrate free bacon, 4 oz coconut water, cup of coffee with coconut milk and 1 t. raw sugar

2 pm - 2 pieces turkey jerky, 1 cup coffee with coconut milk, 1 t. raw sugar

3:45 pm - chopped CDL salad from Caffe de Lucca

9pm ish - Paleo lasagna (eggplant, zuchini, portabellas, lamb italian sausage (cootie-free, only non-paleo ingred was celtic sea salt), olive oil, onions and tomato sauce) over a bed of spaghetti squash with coconut oil. Delicious. Ate 2 plates, which is ridiculously unusual for me, but it was toooo delicious. I hadn't had any paleo meal like it before so was phenomenally taken aback. Cooking with Mo is fun!!!

Hells Half Acre... my first 2-a-day

First - thank you Amy, Alison, and Mo! These girls went through these together with me, and it was nice to push through heavy and tiring wods together and to train together - cheering for and competing against one another. Both wods were tough and were well worth pushing ourselves through. I was proud of all of us today :)

Also, thank you Rudy for pushing us to do these wods and for the fun sled work after the 2nd wod. MAN is that gonna be fun (and by fun I mean awful)... why exactly I'm looking forward to those in a wod I have NO idea, but I have to say I am!!

Hell Half Acre Wod #1 @ 9:00 am

3 Rds:

10 Squat Clean & Jerk (105# Rx'd - used 95#)

500m row

Time - 15:57

Hell's Half Acre Wod # 2 @ 1:00 pm

50 CTB Pull-ups

50 Burpees

Time - 9:53

The 1st wod was heavy as shit and very tiring. I only failed one clean (due to a shite grip, not muscle fatigue) so I probably stared at the bar a little too long and could've moved through these a bit faster. Had trouble locking out a few times and pressed it up at the end instead of a proper jerk, and twice forgot to step back together. I need to learn to trust the split jerk with locked arms. 1st round of the row started off with the rower not working so I wasted about 8 pulls not knowing what else to do even though the rows weren't counting. Wasted energy/time there. My row stayed under 2:15 pretty much the whole time, which is much slower than usual. The 1st 2 rds I kept it around 2:05-2:08 through the first 250/300m, but the last 200/250m - 100m I struggled to stay under 2:15. Kept the last 100m in rds 1 and 2 under 2:10. The 3rd rd, I thought I'd try and game the row better by rowing a bit slower in the beginning in order to save enough energy to kick it up faster (2:00 or less) for the last 200m but that wasn't the case. As planned, I stayed around 2:10-2:15 for the first 300m, as I planned but then only had enough juice to kick it up to around 2:05 for the last 200m. I don't think that helped my row, I think it was slower actually, so next time I'll let myself go faster from the start, and only "game it" and pace myself on longer rows (1K or more).

The 2nd wod was more of a mental challenge. Tim (Megan's bf) taped my hands, but the tape moved and shifted and made it nearly impossible to stay on the bar. It also cut off the circulation in my left wrist for the rest of the wod as I tried ripping the tape off mid-wod and couldn't get it off. The tape kept bunching up at the top of my palm right where I grip the bar. Also, the bucket I was jumping off was unstable so kept moving around and falling over. Eventually I gave up on the bucket, and started jumping up to the pull-up bar from this little blue step thing that was only about 6" off the ground. Never done this before, I've always done pull-ups from being able to reach the bar, so this was a new challenge for me, and, so much of a challenge that I decided to skip CTB and just do regular pull-ups to finish out the wod. Thankfully, Heather and the others at the box started bringing weights over to build a step I could reach from for the rest of my pull-ups. After the last weight was placed for me to stand on, it was still lower than usual for me, but as I said, coming at the bar from lower than usual was a new challenge for me and I thought probably a good thing for me to push through as who knows how close I'll be the the pull-up bar at sectionals. The burpees were a blur. Broken more than usual, wasn't sure if I was more tired than usual on these due to this being the 2nd wod of the day or whether I was just tired due to the 50 pull-ups.

As for the energy level of the two-a-day, I felt prepared for it. I have things I could improve for sure (1-I wish I had gotten more sleep the night before, as I did need a nap today after my 2nd wod, 2-I forgot to eat post-wod 2, which contributed to my tired feeling, 3-I want to play with my food choices) but I felt full capable of the work. That was good to know. I just need to remember how important sleep is and stop staying up past midnight. Damn it, it's 12:30 right now.

I'd like to try a few more two-a-days (not too many - I know I shouldn't wear myself out before sectionals) to play around with what foods and how much to eat. I ate steak because red meat tends to make me feel good (either the potassium or iron - something about it seems to wake me up when I'm tired), but I think I should've stuck with something more quickly and easily digestible like fish or eggs like I normally have pre-wod and then maybe add a cup of coffee pre-wod #2, if I feel the need for an extra kick.

I also need to get better at getting full nights of sleep. So, off to bed! Sweet dreams, all.

--

Nutrition

8:00 am [Pre-wod #1] - 1 egg, 2 oz. no salt turkey, 16 oz. coconut water, 2 T. sunbutter

9:45 am [Post-wod #1] - 3 oz. no salt turkey, ~8 oz. coconut water, 4 oz. blackberry applesauce (no sugar added - thanks, mo!)

12:30 pm [Pre-wod #2] - steak burrito bowl from Whole Foods with double meat (~4 oz steak), guacamole (~2-3 T), lettuce, jalepenos, pico de gallo, tomatillo salsa, 2 T. sunbutter

[no Post-wod #2 meal - forgot until about 45 min after workout and was not hungry then at all, so skipped the meal since I'd already passed the 30 min window]

2:30 pm - 2 t. sunbutter

5:45 pm - handful of walnuts/macadamias/pecans/dried cranberries

8:30 pm - 3/4 hamburger (mmm!), sauteed rutabagas and carrots, salad of greens, sunflower seeds, mandarin oranges, dried cranberries, peppers, red onions, blackened chicken.

9:45 pm - one delicious glass of Effen Black Cherry vodka. The owner bought us the drink, how could we say no, right Mo??

Rough Day

I'm switching the order up and posting workout first, food second. On to today's workout.

Press 5-5-5+ @ 58.5%/67.5%/76.5% of my 1RM (85#)
50#-57#-60# x7
15 Handstand negatives
Didn't scream once (success!). Felt better on these, however I failed to maintain speed/stay on the wall every time Bryce was watching. And when I nailed it a few times and jumped up excited, he was talking to Chris... not watching. Once I hit the wall and fell immediately on my head. Yep - he saw that one. 

WOD#2 from the Rocky Mountain Regionals 2009
Three rounds for time of:
10 CTB pull-ups
10 Front Squats 165/105 or (50% of 1RM back squat)
10 burpees

Wow. Going in tonight I had a healthy respect for the workout. I was excited to go Rx'd on and '09 Regionals wod. I knew 105 was gonna be heavy, but I also knew I have done thrusters at 85# for 15 reps that were heavy but not heavy enough to crush me. I also knew that I could front squat, what, 1 1/2 times Rx'd weight so while this should hurt, I should be able to get through it.

What I didn't take into account was that the bar would start not on a rack, but from the ground. So, not only did I have to front squat that weight, I'd have to clean it. My 1RM squat clean is 105.

Of course, I didn't think about this until after I was standing in front of the bar 30 seconds or so into round one. Hitting my 1RM after not doing any cleans in the warm-up did not happen today. I tried. I really really tried. I tried over and over again. I focused on my breathing. I walked away from the bar and came back, trying to give myself enough energy to get the bar up. Trying to give myself enough of whatever I needed to get it up. I was trying to power clean the bar, and then Bryce told me to squat clean it. I was so flustered I didn't know what that meant. "Get under the bar. You're lifting the bar high enough to get under it, so just get under it." Oh, riiiiight, a squat clean. Receive the bar in a squat. Got it. Except, I just couldn't do it. I don't know how many times I tried and failed. I thought - maybe this is an opportunity for me to just pound away at this weight until I hit it. I'll get it, I know I will, I've done it before and it doesn't feel impossible, I'm just not getting it. Bryce came over and started to take weight off. I didn't want to go down in weight. I wanted to fight for it. I WANTED TO FUCKING GO RX'D. I decided the other day that no matter what, when I compete at sectionals, I'm going Rx'd. I don't care if the wod takes me all fucking day, I'm not lowering the weight and D'Qing. So that's what I wanted to do today - finish. Rx'd.

But I also know that I need to trust my coaches. One of the things that makes working out in a CrossFit box, and our box specifically, better than working out anywhere else is having coaches around to help you, to train you, to push you, and sometimes even to know what's best for you when you don't.

Recently I've been reading blogs and discussing with other athletes how we push ourselves when we should stop because we're too proud or frustrated or whatever the reason. I'm committed to listening to our coaches. I believe in them, and believe they want what's best from me and for me. I don't always agree with them, but I always do what they say. And tonight, when Bryce grabbed the bar and started taking the weight off, I simply reached down to the other side of the bar, asked what he was taking off and followed suit (dropping the weight to 85#). I was disappointed. I heard Chris shout that I had to get these unbroken now. Well, fuck, I was so far behind in this workout of course I had to! Plus, I told myself that if I wasn't gonna go Rx'd weight on the front squats then I would at least do them unbroken. Oh yeah, and the thought of more failed cleans was not especially appealing.

The burpees were next, and those went slower than usual as I felt defeated, but I was still pushing through. Not as fast as I wanted, but unbroken as well. I knew I had to push extra hard to get my head back in the game. Once I got to Round 2 though, I just sorta fell into the wod. I had things to do - 10 CTB, another fucking clean and then 10 front squats, more burpees and then 1 more round. I finished at 9:50.

After the wod, I was disappointed. I was irritated. I thought about how I was going to try this wod again with 85# or 95#. I thought about how I needed to improve my clean strength and technique. I hung out, I ate my post-wod meal, and I rested. I talked with Jonny for awhile about casual things (not relating to my workout, thankfully) and eventually I went home to make dinner and watch Heroes. I enjoyed eating my paleo chili and had a delicious cup of chocolate tea.

Tomorrow I'll have a whole wod's worth of cleans to fight through (I may ask to do full squat cleans instead of hang power cleans to strengthen that movement, since I struggled so with it today). At least I know I'll get an opportunity quickly to work on what I failed at today. So, at least there's that :) See you tomorrow.
--
Nutrition
9:30am - 3 oz. grassfed filet, 7 oz. of yellow peppers, eggplant, & portabella mushrooms sauteed in 1 t. coconut oil

10:30am - 1 T. sunbutter

1pm - 4 oz macademia crusted catfish, 2 T. sunbutter, 1/8 c. blueberries

6:20pm [Pre-wod] - 4 oz. imitation crab meat (all gone now - only good meat from here on out), coconut water, 2 T. sunbutter

8:40ishpm [Post-wod] - 4 oz. salmon sashimi, coconut water

9:30pm - 10 oz. paleo chili plus 1 T. guacamole

11pm - chocolate tea w/ coconut milk and 1 T. raw sugar