Day 5 and down 4-5 lbs. Booyah.

8:30am - wake up. I was EXHAUSTED today. Tried getting up at 6:30, then 7:30 so I could workout but just couldn't force myself into it.

9:45am - 16 oz iced tea.

10:00am - 45 min stretching/yoga with Jess.

12:30pm - sushi restaurant at the mall with some Team CFers. 4oz spicy tuna, 2 1/2 oz sauteed chicken with onions, carrots, and zuchini (cooked in a bit of brown sauce), with mixed green in a lightly applied japanese sauce.

2:00pm - 16oz mate tea. Delicious.

3:30pm - 3 oz grilled chicken, 25 blueberries

4:15pm - bite of James' homemade turkey burger (yum!), but of Heidi's chicken (also yum!).

8:30pm - a little later than I should've been eating but grocery shopping took too long tonight. 8 egg whites with spices, 1/4 c. steamed brocoli and less than 1/6 c. sweet potatoes sauteed with about 1/8 c. coconut milk which I cooked down until it was thicker. pinch of sea salt. Sounds kinda weird but was a creamy, almost-bechamel-type dish. Very delicious. I had been feeling unsatiated for the latter part of the day (my 3pm meal did not sustain me for very long) so I wanted something to combat that feeling. Now I'm stuffed. And sleepy. I think I'll go to bed early tonight.

I planned on getting a wod in today but I was just exhausted all day today. Traveling always takes it out of me. Guess I needed a rest day.

Day 4 IF and mobility cert talk

I mean... when there's a motorcycle club having a BBQ next door to a CF box,

what else am I to do??

Day 4. Monday.

5:45am - wake up. Sooooo tired. 2 droppers of "kung fu fighter" herbal-don't-be-sick stuff.

6:45am - 10 oz. Coffee. Couldn't stomach this coffee black. ~1 1/2 T 2% milk (all they had...ugh), 1 packet sugar. I haven't added sugar to my coffee in ages but the milk just wasn't cutting it. And I had to drive to the airport so needed this coffee. 2%?! ugh.

8:15-10:30am - Napped on the plane ride Portland to Oakland. Woke up a bit hungry, but it went away pretty fast.

1:30pm - 4oz roasted no salt turkey breast, and a salad of arugula + roasted sweet potato, ~3 t. white truffle oil with 2 pinches sea salt and a fried egg on top. Yum. Possibly my new favorite salad.

3:00pm - still felt hungry, so had ~1 1/2 oz grilled chicken, 15 blueberries, and a handful of arugula. Also remembered I hadn't taken vitamins today so 2 tsp. fish oil, multi-vitamin, 3 vit C, 1 more dropper of kung fu fighter.

6:00pm - About 45 min. mobility work.

Hips:
1) Lacrosse ball in the hip crevice down to the bottom of my quads - good ouch. switch legs and repeat.
2) lay on ground butt with on wall, heels down (essentially a squat position) back flat on the floor, press knees out.
3) deep lunge with back knee on the ground and forward knee @ 90 degrees. hold front foot with same side of body hand and gently press out and hold for 5 sec, release, go deeper and hold 5 sec release until knee is almost on the ground. switch legs and repeat.
4) go back to the other leg adn actually lay that front leg down with knee on ground (same basic position but deeper and with front leg flat on ground) and press body down 5 sec, release, go deeper, release until chest and arms are flat or close to flat on ground in front of you. switch legs and repeat.

Shoulders:
1) using only one arm, tuck elbow in tight and raise arm like a front rack position but grab a band that is hanging from a bar. pull forward (extrernal rotation of the shoulder) for 15-20 sec, release, repeat. switch arms and repeat.
2) using only one arm at a time, get into a front rack position with elbow pressing hard against a bar just below shoulder height, pushing heading through the hole. switch arms and repeat a few times.
3)  using a hanging band, get body inside the band with arms over head, bands touching under the arms almost into the biceps. step forward and lean hard into this stretch. You should feel like youre almost about to fall onto the floor. Repeat three times and push deeper each time. Don't fall.
4) Pass-throughs.
5) Snatch balances.

7:00pm - a-coach. Pretty much led the whole class which was fun. AND Coach James said he was impressed by how much better my overhead squat was. he actually said wow :) woohoo!!

8:25pm - chugged down 10g BCAA pre-wod with only about 5 oz water b/c i was in a hurry and realized I hadn't eaten in a few hours. After the workout I was practically foaming at the mouth. More water next time, brainiac.

8:30pm - Metcon:

3 OHS, 21 box jumps @ 24" [OHS @ 75% 1RM, so 73#]
3 OHS, 21 burpees
3 OHS, 21 KBS @ 44#
3 OHS, 15 bj
3 OHS, 15 burpees
3 OHS, 15 KBS
3 OHS, 9 bj
3 OHS, 9 burpees
3 OHS, 9 KBS

Time: 13:59. OHS were much better than in the previous OHS wod, though I did fail 3 reps. Also realized that the nerve pain I feel is when i'm not holding the bar properly and am internally rotating my wrist into the bar. So, um, don't do that anymore.

9:30pm - RUSHED home from the gym, cooked super fast and pounded dinner down b/c  I was supposed to stop eating at 9:30! Ate in 15 minutes, so technically my feeding window was 8 hrs 15 mins today. Cheater.

--
Mobility Cert!

The movement and mobility cert was great! Kelly Starrett is funny and engaging... A great lecturer. And the material was phenomenal. He gave us testable and measurable ways to improve muscle and joint function, as well as simple tools that we can bring with us to help our athletes. I have a feeling a small foam roller or rolley stick, lacrosse ball, and band will become staples in my workout bag from now on. With the tools he gave us and the videos on his mobility WOD website, I feel much more prepared to work with athletes on how to teach them to improve their mobility.

I highly suggest this cert for other coaches, and intend to implement mobility work into my every day training. I also intend to implement at least one mobility movement into every warm-up (these to me are far better than the traditional stretching exercises I've done in the past).

Today in the warm-up I led the athletes through #s 3 and 4 of my above hip mobilizing things as we were working on OHS as the strength portion today, and so when we moved on to basic air squats I looked around and throughout the class everyone actually looked pretty damn good, and it was mainly a class of beginners. I was pretty damn astonished. Yaaay Mobility!!! Thank you Kelly Starrett!!!!!

Days 2 and 3... Weekend in Portland!

7:15am - wake up. Planning to make today 2-10pm feeing window because I'll be landing traveling to Portland for my mobility cert. I leave LA at 2:30 and arrive in Portland at 6:10pm, and have a dinner reservation at 8:30pm. It's only an hour later than yesterday and I'll be busy so I don't think this should be a problem. We'll see :)

8:30am - 16 oz dirty chai tea (brewed chai tea with a shot of espresso)

9:00am - a-coach

10:00am - 10g BCAA.

10:00am - Metcon.

6 rounds tabata of each movement
135# side-shuffle sled pull (for total meters)
Heavy hammer slam (total reps)
Row (total calories)
Sit-ups (total reps)
20" box jumps (total reps)

Total points: 230m/60/37/?/?.

11:15am - 10g BCAA

2:15pm - 8oz americano with a tiny bit of heavy cream... So delicious... 4oz no salt turkey breast with maybe 3 oz. Zucchini/squash/brussels sprouts/yellow beet salad mixes... had more food and more coffee but couldn't finish them (wtf?!).

5:30pm - 2 oz no salt turkey breast, 5 oz. veggie mix from above. Wanted to finish the food I had and per the Martin's (www.leangains.com) suggestion wanted to make sure I wasn't too hungry at dinner so i didn't make bad choices while eating out.

9:30pm - Italian cured meats (less than 1 oz), 2 sliced figs, 3 olives. Tiny Beet salad. 3 1/2 oz halibut. 4 baby tiny grapefruit wedges. Tiny, but delicious, food at the restaurant. 1/3 dark chocolate brownie thingy (what?! so much for that no bad choices game plan). espresso.

--
I cant believe how good i feel today. I'm down 2 lbs since thurs day morning (it's Saturday), which isn't anything to speak of since I go up down within 2# throughout most weeks, but its the way that I FEEL. I feel leaner, I feel like my diest is cleaner than usual, and seriously i feel amazing. Strong, lean, just amazing. I expected getting used to the diet to be hard to uncomfortable but it hasn't been, it's been cake. Which maybe i should say b/c I shouldn't have any but whatever I feel fucking good.
--

Day three. Sunday. Mobility Cert Day!! Rest Day, though worked on some mobility throughout the day (9-4).

6:30am - wake up.

8:30am - 12 oz americano with 3 shots espresso

12:30pm - 6 oz no salt turkey breast. Forgot to pack veggies for my cert. Oops. 2 tsp fish oil, 2 magnesium, 1 multi vitamin. Maybe i should include those from now on so i remember to take them.

4:30pm - 4 oz. Steak, more fatty than usual (which is ok b/c it was a rest day) was part of the new york strip of a t-bone. Also a little bit of spinach and strawberry salad (i didn't realize it was dressed in some sort of sugary sauce so only had a few bites out of politeness to the people who had prepared it) i ate because I was feeling kinda tired and off... I mean, it was the first day on IF without a workout... Plus the first meal didn't really satiate me and so I was gonna grab a chicken salad from somewhere but as I walked out of the gym (CrossFit X-Factor in Portlamd - I got my mobility cert today!!) the warehouse next door was having a BBQ and offered me a steak!

7:30pm - beets and mixed greens with a few bites of orange, 1 1/2 T goat cheese, a bit of olive oil, and a few hazelnuts. 7 oz rotisseries chicken. 6 asparagus. 2 1/2 c chamomile tea.