First day of what will be my new lead coaching schedule + cheat-tastic

5:45am - venti red eye with 2 splenda

6am- 8am - a-coach

8:30am - grande red eye 1 splenda

9am a-coach

10:45am - wod! 10 min AMRAP: 10 WB, 5 dead-hang pullups

Total rds: 8 + 4 WB.

12pm - 3.5 oz grilled chicken breast over mixed greens, home roasted peppers, carmelized onions, grilled eggplant with avocado oil and balsamic (YUM)

3:30pm - 3oz grilled chicken breast

5pm- 7pm - a-coach

7:45pm - egg white omelette with chicken sausage, carmelized onions on top of brocoli. with two fried eggs on top :) Yum. Omelettes for dinner. Who knew I would love them THIS much?! (or fried eggs so much i'd put them on top of eggs!).

Sometime after dinner, I was craving a dessert. I thought, I know, coconut milk + chocolate protein powder. That'll do it. I even added a touch of heavy cream. Didn't satiate me. So I thought, okay, something else not so cheaty... well, I roasted a shit ton of beets today. So... beets and goat cheese. I even threw a few blueberries on top. Nope. Didn't help. At this point, I'm not even hungry I just want something sweet and I work out really hard and it's not like I have a competition coming up soon and i think it's fucking allowed once in awhile.

And I was so pissed about the non-satisfying "cheats" that were taking up room in my stomach. Mad that I'd wasted room in my tummy for that shit when I could've just skipped all the bullshit and gotten something that I actually wanted.

So I'm decided. I'm having two cheats per week. And not "cream in my coffee" cheats but an actual real cheat. Not like a whole day of cheating or a whole meal gone wild, but a cheat item that I want and that I'm excited about. That I'll work to earn.

So I went to the frozen yogurt place and got fro-yo, all kinds of flavors (cookies n cream, chocolate cheesecake, and mint) with fat free brownie bites and reece's cups on top. And then, I finally felt better. Like I'd rewarded myself. And, no, I don't feel bad about it at all. I actually feel better, knowing that I'm going to allow myself some leniency without shame going forward.

Days 2-4... Coulda been worse...

Monday 10/11/10.
2 eggs + 1 egg white, 1 cup coffee plus non-dairy sugary creamer.

2 turkey burgers.

~8 oz. Shrimp + 1/4 red pepper + handful of lettuce + green goddess dressing salad

~2 1/2 glasses effen black cherry vodka. Handful of peanut butter m&ms. Too much effen to get a clear picture as to how many sunchips I had. Damn sunchips.
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Tuesday 10/12/10. Flight from LA to VA.

2 eggs + 1 egg white, plus 1 1/2 cup coffee plus non-dairy but sugary creamer.

Turkey + mozeralla + tomato + pesto mayo sandwich (sans the bread... and mostly sans the pesto mayo since that was mostly just on the bread). And a little bit of pasta salad. Oops.

1/2 - 3/4 cup "Meat mush" with 1 T ketchup (this is Elijah's go-to protein packed creation... Grd turkey, grd beef?, onions, wheat germ, probably some eggs). Sounds kinda weird but tastes like meatloaf. Surprisingly tasty.

---definitely not enough food for a normal whole day, but I was on a place for much of it so didn't need that much energy.---
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Wednesday 10/13/10.
3 egg whites + 1 T cheddar cheese. First scrambled eggs in months. Delicious!

Post-wod muscle milk lite

Diet a&w root beer. 1/4 lb. low sodium chicken deli meat

Pre-cardio circuits 1/4 lb. low sodium chicken deli meat

Post-wod muscle milk lite

2 1/4 lb. Turkey burgers with cheese and 2 T salsa.

WOD at CF Lorton.
Strength work: 5x5 overhead squats.
My Chiro cleared me to workout but just told me to be careful. This past wkend he said absolutely no overhead work, but Monday he did clear me officially. On my first warmup set of 5 with the 33# bar I could feel my shoudlers tense and tighten right around the base of my neck, which I thought was not a good thing, but it wasn't a sharp pain or anything, more like a warning sign. So, I decided that I could still do OH squats today, but I went pretty light (only went up to 63#) and stuck to sets of 3 instead so as not to aggravate it. Until my last set, which I pushed to 5 reps unnecessarily. Which was probably stupid.

Metcon- 3 rds of:
1 min power cleans @ 135/95#
1 min rest
1 min burpee pull ups
1 min rest
1 min jerks @ 135/95#
1 min rest.

Rd 1: 11/9/6
Rd 2: 9/12/4
Rd 3: 10/10/4. Total 75.

2nd workout of the day...

Cardio circuits at Gold Medal Grappling.
2 rds:
1 min of stairs, hammer slam, giant tire box jumps (21-24in?), deadlifts at 135#, burpees, rest

Followed by, I dunno, twenty-thirty minutes of boxing? I rested as needed for a few seconds, but worked as hard as I could for a long time. I was surprised by my cardio endurance today.. I expected to be hurting much more during the workout at GMG, but I actually felt super strong and capable, even though I haven't been CFing as much as usual.

I'm going to kill my cat...

...seriously he keeps finding random shit to tear up and play with that makes loud noises and I'm trying to get ready to go to sleep. I have to keep getting out of bed and hiding the shit he finds to play with. Obnoxious.

Wod and then volleyball tonight.

Press 5-3-1+
1RM @ 67.5%/76.5%/85.5%

58#-65#-73# (x 6 reps)

Then, for time (from 2009 Hell's Half Acre Regional):
21-15-9
Box jump (24")
Kettlebell swings (1.5/1 pood = 35#))
Sumo-deadlift high-pull (95/65#)

Time - 7:26

SDHP felt terrible. I really need to set aside time to work on that movement. It's one we don't do especially often and it always feels soo very heavy. Bryce said to think of it like a clean... It feels nothing like a clean though, and while I imagine that I could do a 65# hang power clean for a 21-15-9 wod unbroken, my sumos were nowhere near unbroken. I strung a bunch in the front end of the wod, but by the end I was in 3s mostly and a few singles. I also dropped the bar and Bryce took away a rep. I forgot we weren't supposed to drop. I definitely dropped others. I didn't remember the no dropping rule until I got called out in my 9 set. Was a bit leery with 24" box jump and had more trouble landing in the right place (which helps me get back on in a fast pace) so wasn't able to string them as well as usual.... I still got a bunch in a row but I wanted these unbroken. KBS @ 1 pood are AWESOME. All unbroken. Afterward the workout, however, more KBS was NOT AWESOME. I tried Chris' new KBS technique and nailed myself in the face with the bell. I can't wait to see how hot I look tomorrow with a big ass purple bruise on the bridge of my nose. It better go away by sectionals.

Dead Hangs - 5-3-3 (not sure about the # in the 2nd set). 2rd set i tried to do a switch grip with hands facing opposite the normal way I do them. I didn't like that. I like my right hand facing away from me and my left facing in.

Volleyball @ 8. Great 3 games. We won. Yaaay!! Rudy played - I forgot how fun he is to have on the team! He's great, which is a huge bonus, plus he's super supportive - always cheering us on and congratulating us or making us laugh. Definitely a great person to have on your team. Thanks for subbing, coach!

I noticed in game 3 that the other team looked a bit worn. One girl was sweating a lot and I realized I wasn't sweating at all. And then I thought about how I had done a hard ass workout just 1 1/2 hrs before vball. It reminded me of how far my endurance has improved since starting CFC. I love CrossFit.

Oh, and I had a small tear on my right hand that I though was fully healed, but it split open today during the SDHP, which sucked. It only hurt a tiny bit though, and I was glad we had Dead Hangs to do post-metcon instead of kipping pull-ups! Sucked during vball though. I could feel it pull when I hit. Or served. Or set. So, pretty often, but again it was a dull pain so no big.

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Nutrition

9:00 am - 1 egg + 2 egg whites; 6 oz. rainbow chard sauteed with 1/2 T. coconut oil, one pinch coconut flakes, ~1/16 c. dried cranberries; 1 small glass of water

12:00 pm - Emmitt's brownies. 3 of them. Mmm. Delicious. I heart Emmitt.

1:45 pm - 3 oz. spicy turkey jerky; 5 oz. rainbow chard sauteed with 1/2 T. coconut oil, one pinch coconut flakes, ~1/16 c. dried cranberries; 1 t. coconut cream; 1 small glass water; 1 chamomile tea (no caffeine)

5:20 pm [Pre-wod] - 11 oz paleo lasagna & spaghetti squash (leftovers from when Mo and I made it - some lamb sausage - probably ~1/2 oz to 1 oz), 1 T. sunbutter

7:15 pm [Post-wod] - trio bar (thanks, JJ!)

10:45 pm - 3 oz. rabbit tenderloin (2oz sauteed in coconut oil, 1 oz. grilled), 4 oz. coconut water, 2 oz. rainbow chard sauteed with 1/2 T. coconut oil, one pinch coconut flakes, ~1/16 c. dried cranberries; 1 t. coconut cream; 1 medium glass water; 1 SleepyTime tea (no caffeine)
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Oh! and one last thing. I did the stretches Mike suggested - once at the box after acoaching at 11, once at the box after my metcon today, and then again after vball. Both times at the box I laid on the roller for about 5 mins or so, and then the 1st and 3rd times I did the butt against the wall and arms up. I can already see significantly improved mobility. I also reviewed the snatch movements with a PVC. It's good to get in stretching and focus on the technique for a bit each day. I hope I remember to continue :)