Days 7 & 8

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.

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.

A-Team... what what?!

Super excited to have made the CFC Affiliate Team and to be competing at Regionals. I had lots of goals for where I wanted to be and what I wanted to improve on and now they've just gotten completely restructured and the time table moved up substantially. In addition to the below goals I just want to improve my pacing on the row and on my runs. I want to be able to sprint my ass off and not crash. Overall, I just wanna get better.

I just barely made this A-Team. In fact, I kinda didn't make it - I'm first alternate, but since our #2 girl can't make it to Regionals, I'm in. I'm proud of earning this opportunity and am going to work my ass off to show that I earned my spot on this team and that I belong on the team. I'm a competitor and I'm not gonna let up, I'm gonna work as hard as possible over these next few months and I'm gonna be ready to compete at Regionals. I'm gonna be more than ready. Seriously. I can't fucking wait.

Box jumps @ 20” x 50 reps unbroken

Clean and Jerk – 125# 1RM

Double-unders – 100 reps in 2 minutes (not necessarily unbroken)

HSPU – 3 unbroken reps, no abmat

Muscle-up - 1 kipping and/or strict

OH squat – 110# 1RM

Pull-ups - 25 unbroken (kipping) on the Big Boy Bar

Push-ups – 25 unbroken

Ring dips - 10 unbroken

Run 1 mile Sub-9 min

Snatch – 1RM 90#
Wall Ball - 3 x 20 reps @ 14#, 60 sec rest in b/w rds. Unbroken or under 60 sec per round.

2k row - could've been better

2 k Row today. Finished 8:34.9 Prev 2k row was 8:39, so 5 sec PR.

I RUSHED out of the gate on this one. Had my iPhone and Rihanna's Shut up and Drive was the first song up. Sooo, I jammed to the song and I rowed. Fast. Stayed under 1:48 for the first 500m. What a mistake. I crashed and burned and the rest of my row was around 2:10. Super disappointing, but lesson learned - music is something new I'm adding into my training and so I've gotta work out the kinks. Also, I've been pulling 1:45 for my 250m and 500m rows for the past few weeks which got me a bit too excited about my improvement. Thought I could row at that pace and then slow to 1:55 for the remainder. Should've paced to go under 2:02 all the way through the row and no faster than 1:55 until the last sprint at the very end. Next time :)

Ended the workout with a bunch of HandStand holds, and a few HSPU to 2 abmats. Also scared the shit outta Mandie, Bryce, and Emmitt by trying to get my ass up on the wall on paralettes. It was NOT a successful attempt. The 2nd time though Emm and Steve pulled me up a bit and then I held on up there for a little while. Nice to change it up adn try something new, even if I suck at it :)

Then, played 6 games of vball. We came in second in our season. Wanted first obviously, but was okay getting beat by the team who took first. They were better than us, so I can accept that. Also, the captain of their team (I am making that up - who knows if he the capt was but he seemed in charge) invited me to go to the bathroom with him while we were waiting on Megan and Jason to get back from the bathroom. So, there's that.

Developed a supplemental workouts calendar to supplement my training with the things I want to focus on the most. Will include:

• 1 full day of rest each week. FULL-ON REST. This is important if I am going to be able to continue to myself as hard as I want to with supplemental work and our regular programming.
• 1 active rest day (bikram yoga and/or skills but no metcon or heavy lifts)
• 1 day gymnastic work (pull-ups, muscle-ups, KTE, TTB, etc.)
• 1 day OH work (OH lunges, HSPU, HS negatives, HS holds, OH squats)
• 1 day Oly work (most likely this will be my day with Roger and Mike)
• 1 day cardio/respiratory endurance work (row, run, mostly sprints but some long distances too, jump rope)
• 1 day deadlifting with Emily

Sounds exhausting really, but I'm excited. I'm excited to have a focused plan set out, and I think it'll be good for me to learn to lay out programming for myself, as all coaches need to know a bit about programming so this should help me learn a new skill that will help me in my CrossFit future :)

Also talked to Bryce a bit about focus. I really wanted to push myself on the CF Total on Monday and was really proud of the numbers I put up. I had my headphones on and only focused on myself and I think I need to incorporate more of that focus into my daily training. Only way I'm gonna improve is to get serious about it... so we'll see where that takes me.
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8:00am - 2 eggs; 3 1/2 oz. mushrooms; 1 cup coffee + 1/8 c coconut milk.
1:15 pm - 4 oz. steak; ~7 oz. mixed butter lettuce, sauteed asparagus & roasted yellow peppers (homemade so not soaking in oil), with 1/3 avocado, white truffle infused grapeseed oil & balsamic vinegar, black pepper and a shake of sea salt. Delicious. Anyone who doesn't like salads isn't doing it right. Amazing.
-Had some cashew/almond/macadamia nut butter today at some point as a snack. Not sure when :)
4:30 pm [Pre-wod] - 4 oz swordfish; 1/2 coconut cream larabar.

5:30 pm [Post wod] - 2 oz. skate wing.

6:30 pm [Pre-vball] - 1 oz. skate wing; 1/2 coconut cream larabar.

-During vball - 1 L water plus 2 bites of Jason's oatmeal raisin power bar.

10:15 pm - 3-4 oz. no salt rotisserie chicken; kale, roasted yellow peppers, handful raspberries with 1/4 avocado; white truffle infused grapeseed oil & balsamic vinegar

Last week and Level I Cert!!

So, it's kinda been awhile. I know. After sectionals I got super busy with work and lost some of the energy I was putting into CrossFit. I was tired and while I didn't wanna take a break from working out, but my workouts weren't impressive, and blogging just stopped all together. My apartment is a disaster. It looks like a bomb exploded. I can be messy and disorganized but this is beyond compare. And that's how I know I'm floundering and need something. Some kind of change.

Last week I flew to VA Monday morning and was there until I flew to LA on Friday morning. I worked out Monday evening, Tuesday morning, skipped Weds b/c the WOD there was running (I didn't wanna pay $20 to run so I thought I'd take a rest day and get back at it Thursday). Thursday the gym I was working out at was closed (oops) and I was going to take off work early and work out but I had an awful day at work, stayed four hours later than I anticipated and had dinner plans so had to skip working out that day. Friday I got into LA mid-afternoon and saw some of my favorite friends in the world. Planned to leave LA around 6, get to my hotel and work out, but dinner ran late and since I never see those friends I decided to forgo my workout to spend more time with them.

Saturday morning I tried to get up early and workout in the hotel "gym" - so sad. I ran on the treadmill (did I mention it was POURING down rain??) for about 1 1/4 miles switching back and forth b/w sprinting and running and jogging. I also set the treadmill to adjust the hill randomly (though it was less random and more like steadily going up throughout the run which was fine). I did 10 push-ups and my arms were exhausted! I thought you've got to be kidding me...

In retrospect, non-paleo eating DOES affect my workouts and my overall level of energy. I was EXHAUSTED on Saturday during my early morning workout.

Thursday night I ate a delicious but non-paleo dinner prepared by a friend of my sister's (pan friend and breaded fish, salad with goat cheese, carrots and string beans) on Thursday and a shit ton of alcohol that night - no mixers of course, but wine, sparkling rose, and a bunch of straight liquor. I know I shouldn't have but the week I'd had was long and exhausting and the day I had was HORRENDOUS ("I wanna quit my job" horrendous) so I cheated.

Friday I was good - ate paleo all day and even brought steak and sauteed swiss chard on the plane so I wouldn't have to eat bad plan food. I allowed myself two glasses of tequila, and then planned on calling it a night and then the waiter brought the table a gift - creme brulee and this chocolate fudgey mousse cake. I do not have that kind of self-control, so I definitely ate some of both of them. Damn it. I did feel bad about that one. Especially since I hadn't worked out the day before and knew I wasn't working out that night since it was already so late and I had an hour drive ahead of me.

Saturday and Sunday I ate well (though breakfast wasn't so great Sat - ate the "buffet" breakfast food - eggs, piece of sausage, & some hashbrowns, 1 c. coffee with coconut milk & 1 t. sugar. I thought they had a person cooking breakfast not a buffet, which is why I didn't plan anything for breakfast. Lunch was 4 oz. no-salt turkey, peppers, and sunbutter. Dinner was halibut with steamed spinach and a tomato/cucumber/red onion salad. I asked for no salt on my dinner and I think they doubled the salt instead... it tasted super salty. I need to plan ahead better for breakfast when I got on trips. Sunday breakfast was much better - eggs, peppers, and 1 c. coffee with coconut milk & 1 t. sugar. Lunch was 4 oz. no-salt turkey, peppers, and 1 T. sunbutter. Snack around 5:30 was 2 oz. turkey and some peppers. Dinner was a burger (no bun, cheese or anything non-paleo) with bacon and avocado and a small side salad with oil and vinegar. No drinks.

Monday I woke at a friends place and was able to cook again. Lovely. I had 1 egg, 2 oz. no-salt turkey and some peppers, 8 oz. coffee with coconut milk. No sugar. I'm quitting refined sugar for real. 4 oz. carne asada from Whole Foods plus 4 oz. kale with mushrooms and red peppers and olive oil, plus 8 oz coconut water. For dinner I had 4 more oz. carne asada from another Whole Foods, 1 T. cashew butter, and 5 oz. collard greens prepared with orange juice and raisins. I wanted to work out (specifically run sprints) Monday night after I got home from the airport but my body was still pretty sore from the weekend workouts and drills, so I was convinced to take the day as a rest day since I'd have a qualifying wod for the A-team the following day and should be fresh for that.

Saturday and Sunday I was at my Level I Certification. Amazing weekend. Learned so much about proper form and learned not only to better my own form but how to teach better form and how to correct improper form. Also got to hang out with some fantastic CFers. Loved the people I met who were getting theirs certs as well as the super impressive instructor roster including Pat Barber, Jason Khalipa, and Jolie Gentry (who is pregnant and still has better form than probably anyone I know) and Stephane Rochet and Andrew Thompson - the list goes on. I had an amazing time, and got a lot out of the cert both individually and as a coach-in-training! Individually, I was told my pull-ups are super strong, got my squats significantly improved, sped up my Fran time by 45 sec and went Rx'd for the 1st time. As far as learning to be a better coach, I learned form MUCH better, got to see faults and how to correct those faults, and learned what I believe to be the most important lesson - technique needs to get better before intensity should. I can't be afraid to tell someone to drop weight if I think their form isn't good enough to support that weight. If I don't do that for an athlete I'm coaching, I'm doing them a disservice.

Sat wods: tabata air squats, drills on DL/SDHP/MedBallCleans, Squat/FS/OHS, Press/PP/PushJerk, Fran
Sun wods: Muscle-up work, pull-up work, Snatch work, Team wod: 1 person at each of these stations for (I think) 12 mins: 1 pood KBS, push-ups, run, rest. Score is total # of KBS+pushups amongst entire team.

PS my new Fran time is 7:12!!

Three Days of catch-up

Weekend wods, first.

Sat: FUN Team wod with JJ, Emmitt, and Tina:

Round 1: 2 rope climbs
Round 2: 50 ball slams
Round 3: 10 muscle ups
Round 4: 40 toe to bars
Round 5: A hallways length of lunges with a 25# plate

Each round each team member had to run the length of the hallway 2x. Felt awesome to sprint again - hadn't run in forever.

Time: 19:21

Post-wod on Sat I ate way too much at the paleo cook off, and then wanted a nap but instead had three cups of black coffee, followed by more food and bunch of vodka. Late night after getting up at 6am.

Sun: Was exhausted!! Got up to a-coach and then hit up the West Loop for open gym with Jonny. Did a 500m row super slow. Stuck around 2:15. I got off the rower, went and got some water and tried to shake that slow ass row off. Got back on a few minutes later, and rowed 500m in 2:00.5! Much better time. Only went above 2:00 in the first few strokes. Felt waaay better! My right deltoid has been troubling me the past few days so since the 2nd row started to hurt towards the end I opted to stop working out and rest. Then got a phenomenal massage. She focused on my lower body and stripped away so many trigger points and so much whatever was in there. My thighs feel a bit tender but I'm not in pain in my hip flexors anymore and the muscle that goes on top of my IT band (don't remember its name) was apparently the problem, but it's better now. My snatches on Monday were easy to get into the bottom of and without pain :)

Mon: Olympic Total!

"Olympic Total"
1RM Snatch - 78# (failed 83# 3x)
1RM Clean and Jerk - 118#
(failed clean @ 123# 3x)

Total: 196.

My prev ugly-as-crap-total-press-out power snatch (from the oly meet) was 75#... My prev. full squat snatch PR was 63#. SO, 78# felt great tonight! Think I can get more if I get under the bar faster and with better hip extension. I muscled up the 83# pretty easily, but it wasn't a good snatch so didn't count it. Danced around like a silly little girl afterward.

Prev Clean PR was 110, Prev Jerk PR was 115. 118 was exciting, though I was disappointed b/c I felt I could've gotten 123 but just wasn't getting my elbows under fast enough... or I wasn't getting low enough fast enough. Wasn't sure, and the coach there had newer CFers working on 1RM Power Cleans so his focus was on them.

Have to workout tomorrow at 6:30 am in order to get a wod in while in VA. Not sure how that's gonna go... never tried working out that early. Maybe I should go to bed...

Aim for the Moon. If you miss, you'll still be amongst the stars

Rest Day today. A for real one too - no workout OR volleyball!!

Proving Ground Goal - to be achieved by 10/15/2010:
Complete WOD 1 from the MidWestern Sectionals with a Top Thirty qualifying time. That means in 12:43 or better.

And, here are the rest of my 2010 goals. The rest of these goals I want to have achieved by 12/31/2010:

Back Squat - 185# x 10 reps unbroken

Bench Press – 125# 1RM

Box jumps @ 20” x 50 reps unbroken

Clean and Jerk – 135# 1RM

Deadlift – 250# x 5 reps unbroken

Double-unders – 100 reps in 2 minutes (not necessarily unbroken)

FGB - 300 points or more

Fran - sub-4 min

Front Squat – 165# 1RM

HSPU – 10 unbroken reps, no abmat

Muscle-up - 1 kipping

Muscle-up - 1 strict

OH squat – 80# x 10 unbroken reps

Pull-ups - 35 unbroken (kipping)

Push-ups – 30 unbroken

Ring dips - 10 unbroken

Run 1 mile Sub-9 min

Run 400m Sub-1:35 min

Run 8K Sub-48 min

Skin the Cat on the bar

Snatch – 1RM 90#

Some of these goals will be tough as hell to achieve (10 OHS reps @ my current 1RM? On my worst lift? wtf?!), while others I'm much closer to so think I'll be able to achieve them relatively soon (My current Bench is 110# so 125# seems more than reasonable to achieve soon). But, I wanted to set goals for myself in as many areas as possible so that I know not only where I stand today but where I want to be. I am going to try and review these goals on a ~monthly(ish) basis to track my progress and to see what areas I am neglecting so that I can in fact reach as many of these goals as possible... hopefully all of them :) I'll have to sit down and work out a plan to reach each of them (just stating them won't make them happen)... I'll post as I have more stuff ironed out. 
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Nutrition
9:00 am - 1 egg; 2oz no salt turkey; 5 oz rainbow chard + spinach; "cereal" 1/8 c. coconut milk with a schlook of coconut water, pinch coconut flakes, ~6 walnut halves, ~5 pecans, 12 fresh blueberries. Mmmmm.

11:15 am - coffee with 1 1/2 t. raw sugar and 1/8 c. coconut milk

3:00 pm - 3 oz. halibut; 8 oz salad (lettuce, a handful of sauteed rhutabagas, 17 blueberries, pinch of coconut flakes, ~3 crushed walnut halves, ~1 1/2 T. wild maine blueberry dressing). Not bad, though I'm so sick of these damn rhutabagas. SUCH a strong flavor. I'm never cooking up two of them at the same time again. One would've been plenty.

9:45 pm - 1/4 c. mint galactica coconut milk ice cream (while cooking dinner)

10:15 pm - 4 oz. grass-fed grilled beef shoulder (delicious and tender); 6 oz. parsnips baked with coconut oil; 1 t. almond butter and 1 t. macadamia nut butter with 10 blueberries.

11:15 pm - 2 T. sunbutter. I TRIED to give it up. I tried.

Sectionals wods announced... four days until we compete

Sectional wods for Saturday have been announced!!!!

Good news is, I can do all the movements and all the weights in the wods. 2nd wod is a 5 minute AMRAP Clean and Jerk @ 105... heavy as all hell, but I've been doing metcons with that weight for the past few weeks (I started doing the metcons at 95 but moved up to 105 so feel okay about that). Shooting for anywhere from 15-25. I've never done a metcon like this so just don't know where I'll be, but if I get one every 20 seconds I'll hit 15. That's the minimum I would like to hit.

The 1st wod is a bit trickier for me. It's 20-Thrusters, 20-SDHP, 20-Push jerks, 20-OH squats, 20-Front Squats, PLUS, while you're doing all those reps, every 60 seconds the clock beeps and you have to drop and do 4 burpees. I'm glad the wod starts with thrusters so I can be fresh for those and knock them all out in the first minute. Assuming I don't break or fail any reps I should be able to do that. SDHPs at 65 suck - we did these a week ago at this weight and they blew. I'd like to aim for getting a few in before my 1st set of burpees, and then after the burpees knock the remaining ones out before my 2nd set of burpees. The PJs, if I can manage not to fail any by pressing out accidentally, should be all unbroken and before my 3rd set of burpees. The next movement will be the toughest movement for me, so I need to be ready for it. The 20 OH squats. I would like to get in sets of 5. I know this is a hard movement for me and heavy at this weight, so will shoot for 4 sets of 5, but if I can go for more on any of those I will. I do not need to take more than 2 minutes for OH squats. I need to pound that into my head - 20 in 2 minutes or less. That's MORE THAN ENOUGH TIME so long as I don't get frustrated, I keep my breathing focused and really warm-up this movement enough to nail it. The 20 Front Squats... it's a low weight for me so should be totally light and the last time we did these it was 3 sets of 10 reps @85# so there's no real excuse for breaking on these unless it's broken by a set of burpees. So, that's my plan.

I came in tonight just to work on OH Squats, as it's my weakest movement. I worked up to 70#. I was able to repeat sets of 3 @ 65# maybe 5x, before moving up to the 70# bar, which is okay. Not ideal, but for today was okay. Tomorrow I'll do less warm-up work at mid-range weights and focus on sets of 3-5 @ 70# and see how that feels. I also intend on working in some SDHP work at 75 or 80#. To punish myself of course, and so I can realize that 65# isn't so bad - even if i hate the movement (ie KBS @ 53# made me want to die, but it also made 35# a cakewalk).

I taped my wrist for the OH squat work (per Roger's advice) but think I should've taped it tighter and maybe with stiffer tape. That's what Chris does anyhow, and it seems to work for him so I'll try again tomorrow, and maybe buy different tape to see how it feels.

I also worked tonight with Rudy for a bit on strict muscle-ups and then kipping muscle-ups. I hadn't gotten to work with Rudy in a long time, I missed you coach!! Those were fun, and I was pretty close (so close that after I tried a strict muscle-up, Bryce tried one. I'm pretty sure he was thinking, "Hell, if KERRY is that close I sure as shit can get one"). I feel like if I work on these once a week I'll be able to have them (at least one kipping or strict) in a few months.

There's just so much that I want to do it's hard to focus on any of the single things long enough to see huge improvements unless it's a lift (like cleans) that we do all the time... hmmm... maybe I should actually do something about that with this blog... like have a suck list with improvement deadlines for myself? And track progress of specific movements/skills/lifts that I want to improve? Ugh. Do I really need to assign myself more work just as I'm getting to the end of my sectional training?? Obnoxious. Unfortunately a good idea though...
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Nutrition
10:00 am - 1 egg; 2 oz. filet of beef; 8 oz. onions, mushrooms, rutabagas, and a bit of eggplant sauteed in 1 T. coconut oil. Tasty, warm, and filling breakfast.

12:45 pm -  2 oz. cod; 2 oz. parsnips; 1/4 c. coconut milk poured over 6 walnut halves, 1 macadamia, a pinch of coconut flakes, ~12 dried cranberries, pinch of dark chocolate chips, 1/2 t. unsweetened cocoa powder.

2:20 pm - 2 T. almond/macadamia nut butter with some preserves spooned on top. Annoyed not to have sunbutter, but I have to cut back. I'm not buying it for a week (if I can manage that long). Maybe 2.

5:30 pm [Pre-skills work] - 4 oz. yellowtail sashimi, 8 oz. coconut water, a few walnuts/macadamias/dried cranberries

8:00 pm [Post-skills work] - 4 oz. salmon sashimi, 8 oz. coconut water

9:45 pm - 3 oz. cod; 9 oz. rutabagas, onion, mushrooms, red chard; eggplant sauteed in 1 T. avocado oil