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Post by Emma on Jun 27, 2013 11:25:10 GMT
Thursday week 2 The Hulk
Feeling like I repeated year 6 and am finally in high school. But I'm worried that teacher is humouring me by letting me into big kids school prematurely. Oh well, I'm having fun.
Power snatch 5 X 3 - I used to love, love, love to power snatch. I don't like it anymore. But my thinking has been all wrong. I can learn to drop under the bar in a power snatch too.
25kg/30kg/30kg/30kg/35kg
Clean 5 x 3 - I PBd my hang clean this week with a triple at 55kg... So I am feeling more confident in the clean.
45kg/45kg/45kg/45kg/45kg
Snatch 5 x 2 - confusing after the power snatches; I think a good mental exercise. There were some weird-arsed saves in these sets.
25kg/30kg/30kg/30kg/30kg
Snatch push-press + OHS (3/2) x 4
25kg/30kg/30kg/30kg
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Post by Emma on Jun 28, 2013 2:29:09 GMT
Friday morning. Woke up keen to go back to sleep. I spent about 10 minutes lying in bed trying to decide if I would benefit more from sleep or CrossFit... I decided CrossFit, and I'm happy with my decision. Though I felt slow and tired during the WoD.
8(ish)am pre-WoD
Banana
Coconut
10am post-WoD
Green juice with extra turmeric
12pm lunch
steamed sweet potato
100g smoked salmon
Swiss brown mushrooms
3 eggs
Herbs
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Post by Emma on Jun 28, 2013 16:44:43 GMT
5pm snack
Long black and sugar free chocolate and carob bear (3)
8pm dinner
Quinoa
Steamed greens
Coconut aminos
Pink salt
Sea weed
2am snack
vegan banana bread
10-15 macadamias
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Post by Emma on Jun 30, 2013 6:33:35 GMT
Friday
HR - 65
Sleep (S) - 4
Nutrition (N) - 3
Liquids - (H) 3
Comfort: (C) 4
Sentiment: (S) 2
Activity (A) - 4
8am pre-WoD
Banana
Coconut water
Post-WoD
Green juice
12pm lunch
Steamed sweet potato
Mushrooms and eggs
Herbs
2pm 2 x long blacks
4pm snack long black and paleoish banana bread
Chocolate and carob
8pm dinner
Pre-soaked quinoa (1/2 cup)
steamed veg
10pm snack tea and coconut flour muffin
Saturday
HR 76 (no sleep)
Sleep (S) - 0
Nutrition (N) - 2
Liquids - (H) 2
Comfort: (C) 4
Sentiment: (S) 2
Activity (A) - 0
Too much alcohol and no actual meals. Really exhausted all day.
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Post by Emma on Jul 1, 2013 7:46:03 GMT
Monday morning in paradise
HR 66
Sleep- 3
Pre-WoD
Banana and coconut
Post-WoD
Green juice
WoD
Feeling tired, clumsy, and weak today.
Push-press 5 x 5
25kg/30kg/32.5kg/35kg/37.5kg
WoD
Struggled with everything. Even had to break-up the wallballs. Felt gross and tired. All good.
Open gym games booty month day 1
Started with 25 glute bridges (unweighted) I think I don't understand well enough whether my glutes are properly activating or not.
10 sets
5 - GHD (not sit-ups)
5 - RDL (35kg)
Not sure if I am doing the RDL right. Keeping the bar against my shins all he way is tough on my upper back? Maybe that's another weak point to work on. I'm guessing it's a lat activation issue, which I also experience in the snatch. I guess tomorrow will tell if I was using my hamstrings and glutes or my back for power.
Post open gym protein shake with coconut water.
12pm lunch
Steamed sweet potato
2 x fried eggs (perfectly cooked today)
One large portabello muchroom
One large piece of smoked salmon from Addison markets
Coriander
Apple cider vinegar
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Post by Emma on Jul 1, 2013 9:45:21 GMT
Dinner
sweet potato
Ocean trout (2 pieces)
Herbs
Apple cider vinegar
80g organic chocolate
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Post by Emma on Jul 2, 2013 3:37:47 GMT
Tuesday morning
HR 67
Sleep (S) - 4
Nutrition (N) - 4
Liquids - (H) 5
Comfort: (C) 3
Sentiment: (S) 4
Activity (A) - 5
Pre-WoD
Banana
Coconut
Post-WoD
Green juice (cucumber, zucchini, kale, chard, parsley, turmeric, lime)
Feeling a little weak and tired today before the WoD. Didn't do much mobility. A few minutes of LX ball into my left calf to relieve some ankle pain (I think I rolled my ankle a bit on the weekend)
FS 7 x 3
Wasn't feeling confident going into the squats. Focused on picking up Dave's confidence and enthusiasm. Dave said based on my max of 72.5kg last week I should do most of the sets at 60kg and not spend too long building up. I know he's right. I think until this year I was flailing around not really pushing the weights. I wasn't ready. But I have dealt with mobility, skill, and consistency issues enough to start adding load. And I'm scared (fear of failure - what if I just suck at this), and excited (I don't care if I suck, I like it anyway)...
45kg/55kg/60kg/60kg/60kg/62.5kg/62.5kg
The first triple at 62.5kg felt a bit messy. My form was compromised. The second set was much more comfortable, and smooth.
12pm lunch
Sweet potato
swiss brown mushrooms
100g manuka smoked salmon
2 fried eggs
Fresh cilantro and apple cider vinegar
Coconut water
1pm - long black
I know my meals are really repetitive. And maybe I'm in a food rut. I wonder if I'm overdoing some foods and neglecting variety. But I would rather eat the same foods that I know work for me than compromise and end up eating something incongruous. Then again, maybe I am really over-thinking everything.
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Post by Emma on Jul 2, 2013 11:02:56 GMT
4.30pm snack
About 300g fresh ricotta and failed coconut flour 'pancake' with maple syrup
6.30pm pre-BB dinner
sweet potato
Pan-fried salmon
Herbs
Post-BB
Chocolate squares
Protein shake
BB Club week 2
Push-press 3 x 5
All done at 35kg. I am recently much stronger in all the shoulder-to-overhead movements. I am dropping my elbows, but not tipping forward like I used to.
Power cleans 5 x 3
All done at 45kg. Still really not flowing from the floor. Keep missing position 1. I'm trying to think smooth, flowing movement.
Clean pulls 5 x 3
Done at 50kg. Dropped to 45kg for one set to pick up some smoothness. I still don't really understand this movement. But it's starting to make better sense. Learning to keep the bar against my thighs and hips.
Didn't do the front squats because I squatted heavier this morning in the WoD.
I have a feeling I'll eat more ricotta before bed...
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Post by Emma on Jul 3, 2013 1:23:51 GMT
Wednesday
Pre-WoD
Banana
Coconut water
Loved the WoD today. Feeling stronger and more stable in the DB shoulder press. Felt pretty stable and good in the 40kg power cleans. Didn't need to put the bar down. The pistols were rough. Kept all rows under 2.10. Last row kept at 2.05.
Post-WoD
Green juice (cucumber, zucchini, kale, parsley, turmeric, lime, pomegranate)
Snack - ricotta cheese
12pm lunch (about to start cooking)
Sweet potato
Mushrooms
2 eggs
Herbs
Dinner is packed and ready to take to work
1/2 cup pre-soaked quinoa
Steamed greens
Sea vegetables
Coconut aminos
Pink salt
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Post by Emma on Jul 4, 2013 1:44:30 GMT
Thursday
HR 67
Sleep (S) - 3
Nutrition (N) - 4
Liquids - (H) 5
Comfort: (C) 3
Sentiment: (S) 4
Activity (A) - 5
Pre-Wod
Banana
Coconut water
Post-WoD
Green juice (cucumber, zucchini, kale, parsley, turmeric, lemon, pomegranate)
9am WoD
MU practise. I have not really bothered about MUs because I have left them in the category with a 150kg DL. Something that is in my future. But it's so far from realisation that it's just not worth caring about. My pull-ups are weak and crappy, and I can't dip my body-weight. But I suppose I realise that the reason good strict pull-ups, dips, and MU are not in my present is because I don't work at them. I don't know what the outcome of this awareness should be...
I've been working on a better box jump technique. I figured out I can use my hips to jump higher. And trying to be less 'Dexter feet' in my landing. Legs felt like lead. But kept a consistent pace throughout the WoD.
Post WoD - booty month
GHD 10 x 5
Pausing at parallel and kicking up. Keeping glutes and hams engaged. Really going to feel that later...
12pm Lunch
Sweet potato
50g smoked salmon
Mushrooms
3 eggs
Parsley
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Post by Emma on Jul 5, 2013 1:26:36 GMT
6.30pm pre-BB dinner
Steamed veg
Pan-fried ocean trout
Herbs etc
BB Club week 2
Snatch
3 x 25kg
2 x 27.5kg
2 x 30kg
1 x 32.5kg
1 x 35kg
1 x 37.5kg (massively pressed out). This weight is a sticking point. This is where it's gets messy. I have to drop under rather than press out. Sigh. Still not ready to add load.
C&J
3 x 30kg
2 x 35kg
2 x 37.5kg
1 x 40kg
1 x 45kg
1 x 47.5kg Feeling much more confident in the jerk. I don't feel so much like I need to press-out. And I think I could hit 50kg comfortably enough.
Front squat - didn't follow the program because the C&J weight was too low to squat as singles
1 x 50kg
1 x 55kg
1 x 65kg
1 x 70kg
RDL - yay more posterior chain month! Not heavy, but it makes a difference to keep the bar close. Feeling it in my upper back.
3 x 45kg
3 x 55kg
3 x 55kg
Post BB Club
Protein shake
Paleo banana bread
Snack 1am
100g macadamias
snack 3 am
sesame bar (gave me stomach cramps. I hate eating junk food so much. But I was so tired and needed to stay away. Still better to be hungry than eat junk).
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Post by Emma on Jul 6, 2013 3:58:33 GMT
Friday HR 67 Sleep (S) - 2 Nutrition (N) - 2 Liquids - (H) 5 Comfort: (C) 3 Sentiment: (S) 2 Activity (A) - 0 Didn't WoD today, needed sleep and couldn't make open gym or evening sessions. I wish there was a midday WoD  Breakfast Green juice I feel like crap for not WoDing this morning. Not a great start to the day. 2pm Lunch - no appetite because I have barely moved all day. I wonder if I should eat less on days I don't WoD (apart from Sundays, which are my eating day) Sweet potato 2 eggs 50g smoked salmon Veg 8pm dinner 1/2 cup quinoa steamed greens coconut aminos dulse flakes 10pm snack Paleo banana bread |
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Post by Emma on Jul 6, 2013 4:10:07 GMT
Saturday
HR 67
Sleep (S) - 4
Nutrition (N) - 4
Liquids - (H) 5
Comfort: (C) 2
Sentiment: (S) 5
Activity (A) - 4.5
Pre-WoD
Banana
coconut (canned as I ran out of coconuts - gasp)
Post-WoD
Green juice
The WoD had so many pull-ups. On the occasions I could co-ordinate my hips and arms it was reasonably comfortable to string 5-10 together.
Barbell club week 2 finisher
Snatch
3 x 25kg
3 x 30kg
2 x 35kg
2 x 35kg
The 35kg snatches were all arms. Ugh. Didn't use my hips at all, which makes the bar really heavy. Not my day at all today. But I'm used to sucking at the snatch so it's good to suck at a heavier weight now:)
Snatch pulls
3 x 35kg
3 x 35kg
3 x 35kg
Focus on patience to pos 2 and hip bump.
Back squat 5 x 4 with 3 second pause at 75%
Rounded up to 50kg for all.
Just as well it's booty month. Because my BS is terrible compared to my FS.
Jerk
Not a good day today for my jerk. I have made great improvements, however, today was more of a push-press with a split. So so crap.
45kg
45kg
45kg
All pressed out.
2pm lunch
long black
steamed sweet potato
fancy mushrooms
50g smoked salmon
broccoli sprouts
herbs
garlic
apple cider vinegar
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Post by Emma on Jul 6, 2013 12:59:04 GMT
Afternoon tea
2 x long black
1/2 vegan banana bread (buckwheat) with coconut yogurt and chocolate hazelnut spread
1/2 vegan chocolate brownie (buckwheat)
I've been talking since 4.30pm and just realised I haven't eaten dinner.
Protein shake made with a can of coconut milk, and a coconut juice.
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Post by Emma on Jul 7, 2013 8:31:17 GMT
Sunday
HR 67
Sleep (S) - 2
Nutrition (N) - 2
Liquids - (H) 5
Comfort: (C) 4
Sentiment: (S) 5
Activity (A) - 4
Terrible sleep. No idea why. So I'm going to treat myself to a happy hermit day.
Breakfast
Coconut water
12pm snack
long black and coconut muffin
1pm lunch
Steamed sweet potato
2 eggs
Exotic mushrooms
Herbs etc
4pm snack
Tea and a coconut muffin, coconut gingerbreadman, raw chocolate
6.30pm early dinner #1
sweet potato
ocean trout
herbs etc
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