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Post by mikaila on Jun 20, 2013 12:40:30 GMT
What to track?
training
Weightlifting
Crossfit
Gymnastics
Mobility
food
water intake/liquids
sleep
Duration
Quality 0-10
Onset?
Mood or positive/negative affect 0-10
and/or
Stress/Anxiety a.m and p.m
okay - start tomorrow as its late
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Post by mikaila on Jun 21, 2013 6:35:05 GMT
Thursday 20/6
Training:
Session with Elena. Snatch/snatch balance
Clean and jerks. Jerks from rack.
Barbell club.
Snatch 3x1. 35/37.5/39 failed 40. Every time I attempt 40 I get an invasive thought "you're goin fail", have to prove wrong. Visualising doing 40. Not allowing myself to practice failing 40 too much.
Clean&jerk 3x1. 47.5/50/52.5 PB! Slight push out at end of jerk. Power cleaned.
Gymnastics
100 v-outs
25 each tuck ups, straddle ups, superman rocks, hollow holds.
Almost got strict toes to bar.
Mobility
Both pre-lifting sessions. Banded hips & upper back
20 minutes rolling. Discovered best ankle stretch on roller!
Food.
2x toast with jam @ 5:30am plus a lamb chop. Hunger woke me up. Back to sleep.
10am . Large latte and cheesecake muffin from Gloria jeans
2x lamb chops, peas, broccoli, mash potatoe, left overs
1/2 Lebanese bread toasted with chicken tenders, avocado, cream cheese.
Hemp force protein shake with coconut water
Slow cooked Portuguese style chicken (1drumstick + 1 Maryland), kipfler potatoes seasoned chilli, herbs, asparagus fried in coconut fat, heaps of salad (leaves, avocado, kumatos, feta cheese, olives, red capsicum, oil, balsamic, seeds). Seriously the best meal I've cooked!
Water.
Around 2Lt really good for me!
Sleep
Can't recall. Woke up 5:30 with about 5-6 hrs of good sleep. Then slept in until 9. So 8-9 all up. Insomnia tue/wed about 4-5 hours poor sleep so caught up on some sleep.
Mood
Can't recall exactly - remember having high heart rate post coffee/stress response. Felt anxious about lifting - such a weirdo!
Vitamins
1 super krill oil!
2x NM
Melatonin
1xAB
Pain: none.
Notes: day off.
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Post by mikaila on Jun 21, 2013 10:32:24 GMT
Training: rest day
Gymnastics: 25 each of hollow rocks, supermans, v-ups, straddle ups.
Mobility: about to do some rolling
Food:
green juice (spinach, celery, apple, ginger, kale, cucumber, lime, coriander)
2xtoast with jam, all I can stomach today.
Noon - appetite kicks in. I'm feeling tired and hungry for a hamburger. Indulge - one hamburger w cheese and chips from the chicken shop.
Large latte.
Macadamias, goji berries, coconut and banana chips
I steal someone leftovers from the fridge - 2 chops, peas, mash.
Dinner - red and white quinoa, garlic prawns, heaps of fresh tomatoes, steamed broccolini.
Figs dipped in dark chocolate.
Water. < 2 litres. But there's still time to drink more water!
Sleep last night. Good 7 hours. Awake at 5 am but back to sleep. Sleep onset over 90 minutes. Got up at midnight and foam rolled for 20-30 minutes to activate parasympathetic nervous system. Works well.
Crashed out for 2 hours 1pm-3pm. So tired today!
Mood. A.m. Average, tired, no stress..
Pm average but need to workout!!!!!!!!!or lift heavy things.
Vitamins
1 krill
4x NM
Melatonin before bed
2x nurofen. Woke up from my nap with pain.
Pain: yes. About 4/10 (10 worst pain). Aching muscles.
Notes: worked 1 morning session. Just wanted to sleep and eat all day.
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Post by mikaila on Jun 22, 2013 10:39:43 GMT
Training
Crossfit wod
No lifting
20 minutes rolling planned before bed
Gymnastics: actually never got around to doing yesterday's so did that today. Still need to do 100 of something for today.
Food:
Green juice
Bircher muesli
Chobani yogurt
Banana
-
Bacon poached egg roll "special" from 2204
Latte large
Fancy soda juice
-
Kinder surprise (??)
-
Massive salad (leaves, 1 avocado, green stuffed olives, feta, tomatoes, capsicum, seeds, oil, bal.)
2 small chicken sausages
Water
Just drunk 700ml - aiming for another 1300ml!
Sleep: good quality. 5 hours. Sleep onset <1 hour. Rolled right before bed.
Mood. A.m good (only after wod)
P.m average.
Vitamins
Krill
2xNM pm
Melatonin
Notes: 3 hr session work. Pigged out on cheese and crackers late last night. Weighed myself at Emma's today - have put back on 2kg lol Friday pigout to blame. Not worried about making weight just don't eat junk food or fast food all week lady!
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Post by mikaila on Jun 23, 2013 9:16:20 GMT
Training
Gymnastics 100 HR
Mobility 20 min roll
Food
Green juice with beetroots
Gluten free pancakes berry sauce
Salad with 3 small sausages same as last night
Taco kit - chicken thigh, baby spinach, sour cream. X4
Dried figs covered in dark chocolate
Large latte
Water
1400ml
Sleep
Great quality 11 hours!
Mood
A.m p.m high
Notes: day off. Yesterday total water 1700ml and 2xtoast before bed.
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Post by mikaila on Jun 25, 2013 12:08:48 GMT
24/6/13
Training
Crossfit <10 min wod
Strength 8x4 front squat 42.5kg
Gym 100 HR
Massage 90 mins TC
Mob rolled, lacrose ball
Food
Bircher muesli
Green juice
Pumpkin veg soup plus 3 egg omelette and goats cheese from Emma
Green Thai chick veg curry with cauliflower rice from tama
Chicken curry plus rice from johns mum
Crusher plus hard cheese x1 plus "butter"
Water <1200ml
Mood am and pm high
Sleep the night before shit. Onset <90 mins. Freq. waking. Low quality. <5 hrs. Had nap 8:30pm to 9:30pm may screwed with actual sleep!
Sleep didn't affect mood!
Other: day off
Vitamin
Krill
2xnm
Melatonin
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Post by mikaila on Jun 25, 2013 12:18:34 GMT
Tuesday 25/6
Training
Barbell 3x1 snatch 35kg
3x1 c&j 45kg
4x2 clean pull 65/75/75/75
Jerk from rack 5x1 45kg
Mob. Will roll before bed. Did some pre lifting
Gymnastics iOU 100 movements
Food
First day on zone. Quantities too hard too log for most so just items ate
Breakfast - slightly went over 3 blocks in carbs!
Oats Bircher
1/2 cup milk with oats
170 ml yogurt
1 egg
375ml green juice
3 macadamia a
Some left over chick curry
Lunch
Bread
Avo
Tuna
Egg
Snack1
2 macadamia a
2/3 banana
2/3 egg
Chicken
Coffee
Snack2
Yogurt again
Macadamia a
1/3 banana
Egg
Dinner
Chicken cacatorie stuff slow cooked by me!
White pot mash 1/2 cup
Salad 1 cup
In the zone!
Seep last night awesome. Onset <30 mins. Slept all night like 8hrs.
Mood am pm high baby!
Water <1 litre. Oops.
Other: 2 sessions of work. Felt clear mind and coped better on zone diet - see if this effect continues.
Vit
Krill
3xnm
Melatonin
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Post by mikaila on Jun 26, 2013 11:32:15 GMT
Wednesday 26/6
Training
Rest day
Gym: 150 HR movements. IOU 50!
Mob: plan to roll and LAX balling.
Food
Zone day 2. Desperate for sugar!
P
3 eggs
Tin salmon
Leftover chicken
Squid
P+C
Milk
Yogurt x3!
C
Banana
bread
Heaps of salad!!!!
Green juice
F
Avocado
Macadamias
Olives
Coconut fat
Sleep. High quality. 6 hours.
Water. Only 2L. Told to drink 4L (to help get down to 58kg) but impossible. I'll pee myself.
Vitamins
Krill
4xnm
Mel.
Mood. Am high. Pm average-high. Feel really tired.
Notes. Work 2 sessions. Lots of driving. I think I'm coming down off shit food!
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Post by mikaila on Jun 27, 2013 13:16:28 GMT
Thursday 27/6
Training.
Gym 150 HR movements
Run 2400m. Had hot/cold shower 1min/30sec.
Lifting. P snatch 3x1 37.5x3 (attempt 40 no comment)
Power C&j 3x1 45/45/47.5 pushing out.
2x1 front squat 45kg
mobility pre lifting and some rolling lax ball post. Was suggested by John to do more mobility after lifting.
Food
Zone day 3. Went crazy and cut out 4 blocks to make sure I'm under 58kg. Weighed 58.2 this afternoon so....
P: 2 eggs fried
Chicken cacciatore 2 drumsticks
Garlic prawns
Chicken from a Thai dish waiting for me at home
1/2 hemp force protein shake
C+P: milk
C: green juice
Banana
Salad
Salad again
Fried mushrooms
F: avocado
Macadamias
Cheat: choc cake cos I almost made weight and Kristy baked it. Sugar hit was intense after 2.5 days no processed sugar!
Really hated feeling hungry and like I was floating - couldn't function. Skipping meals is not ideal but making weight is important to me. I still ate but just not enough to maintain cognitive functioning.
Sleep. Onset for pat 2 nights <30 mins! Awesome! Last night woke up 3am hungry. Drunk water. Only 4 hrs of high quality sleep.
Mood. Am high. Pm average to high - a little hangry!
Other: day off. Can't wait for uni to start. A little bored and unsatisfied. Looking forward to increasing wods next week!
Vits. 3xnm
Krill
Mela.
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Post by mikaila on Jun 28, 2013 11:17:10 GMT
Training
Rest day before comp
Gym 100 HR movements
Food
Didn't do zone. Did paleo style eating.
Eggs
Green juice
1/4 avocado
Milk in coffee
Beef from a Thai dish found in the fridge
Mandarin
Dinner was meant to be light but johns parents serve me a massive T-Bone, baked sweet pot and kifler potatoes, peas, carrots, broccoli. I'm a hungry human being - of course I ate it all! Caveman style!
Water. Today <1 litre..<600ml?
Yesterday - 4L + ! Good job!
Sleep - the best 7 hours last night. Onset <30mins. Sleeping well this week - why???
Accidentally had a nanna nap today. Mainly out of boredom. No regrets.
Vits.
3xNM
2xmelatonin
Krill
Other: work 1 session. Set some goals.
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Post by mikaila on Jun 29, 2013 23:37:32 GMT
Yesterday Saturday 29th june - comp day Training- lifting. Warm up drills. Snatch 35kg/37.5kg(dropped)/40kg (UH HUH) Clean and jerk 47kg/50kg/54kg(no lift, pushed out - whatevs that's 1.5kg heavier than my pb) Comp - amazing, confidence building, team building, moralising Mobility- very saw upper back post lifting. Lax ball. Band/ball pre lifting Food: party day Egg 2 coffees Trout, potatoes, broccoli, carrots Date nut bar Vegan brownie 4 mini chocolate croissants Ham cheese Tom sandwich Banana Mandarin Bread dips Half cheeseburger @ restaurant onion rings fries - damn filled up on bread, couldn't finish burger  2 cocktails Some cake I just love you food. You're not good or bad. You're nutrients and fun times! Sleep: not good. Onset like +3 hours! Alcohol keeps me up. <5 hrs average quality (sat night). Friday night- onset about 3 hours. 4 hrs average quality. Afternoon nap bad idea. Nerves didn't help. Naps are bad ideas. Water: 1 litre Mood. High. Nerves pre lifting but they functioned well, helped to lift. Vits. Pills 2xnm 2xst 1xab 2x nurofen 2x panadol Melatonin |
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Post by mikaila on Jun 29, 2013 23:58:58 GMT
Variables.
Training.
Crossfit yes/no
Lifting yes/no don't include strength from crossfit. Only actual lifting.
Mobility yes/no (accept greater than 20 mins of any mobility)
Food
"Quality" poor/average/great. Aiming for average.
Poor- 33%+ junk food/fast food
Average- 75%+ clean
Great 100% clean - unrealistic. Socially isolating. Borderline orthorexia. Not my goal.
Water
<1L
1-2L
2+L
Sleep
Onset <30mins
30-60mins
90+ mins
Duration
Quality: poor/average/great
Mood: low/average/high
Prediction: relationship between higher frequency of crossfit and lifting will see higher quality of sleep, duration, less onset, plus greater frequency of high mood. As frequency of crossfit and bb increase so will mood, sleep quality, sleep duration and a decrease in sleep onset.
As sleep improves in 3 variables I expect to see better training and recovery. Will think about how/if to track.
Prediction: eating clean 75% of the time will improve crossfit/lifting performance - again not sure how/if to track performance.
Bam!
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Post by Simon Callander on Jun 30, 2013 0:10:17 GMT
Personaly i would include the strength from crossfit as well. It still counts as training and will take its toll on recovery, But thats me its all about what ever works for you
ive got an idea for tracking your food, ill explain it when i see you next Mikalia.
Glad you enjoyed yesterday. Was great seeing the hard work come to fruition.
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Post by mikaila on Jun 30, 2013 11:07:33 GMT
Sunday 30/6/13
Crossfit no
Barbell no
Mobility yes
200HR movements
Food - just whatever today!
Green juice
Gluten free pancakes, berry sauce, topped with chocolate gelativo
Large coffee x2
Beef hamburger from a cafe & fries - determined to eat a whole burger after failing last night lol!
Cinnamon donut
Homemade pizzas. Chicken cacciatore and pineapple, cheese, sauce, pizza base. Ham& pineapple . Almost a whole pizza to myself.
Rating: Low I guess...I don't like rating my food poor or low so I'm not going to its silly.
Water 1-2L
Mood: average-high.
Sleep: see above
desperate for nap but fought it by keeping busy.
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Post by mikaila on Jul 1, 2013 12:47:43 GMT
Monday 1/7/13
Training
Barbell: yes
Snatch balance 4x3 25/30/27.5/27.5 came close to dropping 30 on my arse on the third lift, so went down.
High hang snatch 4x3 25kg all. Had one really awesome set - straight down.
Max effort back squat. 65kg. Failed 70kg twice. Had the first 70 but gave in, not comfortable to fight during this movement like i am in front squat.
Crossfit: yes
Other - hollow rocks to supermans 25ish plus a 4 minute plank.
Mobility: yes
Food: zone. Dinner sketchy (4 tacos)
P. 3xeggs
Ham
Chicken cacciatore 2 drumsticks
Chicken thigh lots
P +C. Yogurt x2
C. Green juice (beetroot)
1bread slice
Banana
Mandarin
Baby spinach
Corn taco yummy things
F. Avocado, macadamia, coconut fat
I sense another block before bed
Sleep.
<30
7hrs. 3/3!
Water. 1-2 L. Need more!!!
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