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Post by Emma on Jul 8, 2013 9:33:25 GMT
Another Monday morning in paradise
HR - forgot
Sleep (S) - 3
Nutrition (N) - 2
Liquids - (H) 5
Comfort: (C) 3
Sentiment: (S) 4
Activity (A) –
Feeling sleepy. I probably need to be awake for longer before strength work. Some discomfort in R knee during squats and power cleans. And stiff upper back.
Pre-WoD
Coconut
Banana
9am WoD
Front squats with 3-second pause
5 x 35kg
3 x 45kg
2 x 55kg
1 x 60kg
1 x 62.5kg
Last rep felt heavy. I thought I should get to 65kg but not worth compromising form. I guess I could have added more weight and done some sub-par squats. But that's a bad idea.
Backsquat finisher completed 3 reps @ 62.5kg. It felt heavy and was pulling me forward. Could probably have finished 5 reps but not properly. I don’t want to resort to bouncing out of the squat.
Power Elizabeth was kinda fun. But cleaning from the ground is horrible. Keep forgetting to bend my knees so I miss pos 1. My thinking is all wrong on this movement. I kept the bar light at 35kg thinking it would help me hit pos 1. But it didn’t.
Post-WoD
Green juice
12.30pm Lunch
Steamed sweet potato
Smoked salmon
Mushrooms
2 eggs
Snack 1
Long black
Banana bread
Snack 2
Long black
Banana and chocolate brownie (made with buckwheat flour, rice flour, and chickpea flour) really sticky and yummy.
Dinner
Steamed sweet potato
Salmon cutlet
Broccolini
Pickled samphire
Herbs etc
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Post by Emma on Jul 9, 2013 11:03:29 GMT
Tuesday
HR - 67
Sleep (S) - 3
Nutrition (N) - 3
Liquids - (H) 5
Comfort: (C) 2
Sentiment: (S) 4
Activity (A) –
Really tight lower back.
Pre-WoD
Banana
Coconut water
Pull-ups are so much better. Managing to maintain good posture throughout the pull without having to resort to an initial jerk. But maybe every rep doesn’t have to be perfect as long as it isn’t hurting me? I don’t know. I’m torn as to how to set-up my system of valuation.
Post-WoD
Green juice (cucumber, zucchini, rainbow chard, purple kale, turmeric, lime)
Snack
Coconut juice
Lunch
Sweet potato
2 eggs
Enoki mushrooms
100g manuka smoked salmon
Pickled samphire
Snacks
Long black x 2
Banana bread – I really hope I get sick of eating cake soon. All this extra body fat is not helpful.
Coconut water
Banana
Pre-BB Dinner
Sweet potato
Salmon cutlet
Veg
Post BB food
Hemp protein shake with coconut water
70g chocolate
Banana
Camomile tea
Barbell Club
Power snatch 5 x 2 @ 70%
2 x 30kg
2 x 30kg
2 x 30kg
2 x 30kg
2 x 35kg
Today I was a power snatch fan.
Clean 2 x 3, 3 x 2 @ 75%
All at 45kg. Heels and hips, heels and hips, heels and hips.
Clean pull 5 x 3 @ 95%
All at 45%. Again, heels and hips.
Front squat 5 x 3 @ 80%
57.5kg.
Feeling stalled in strength gains. I’m eating heaps more. But it isn’t helping.
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Post by Emma on Jul 10, 2013 14:44:03 GMT
Wednesday
HR - 65
Sleep (S) - 4
Nutrition (N) - 3
Liquids - (H) 5
Comfort: (C) 3
Sentiment: (S) 4
Activity (A) – 5
Back feeling more comfortable. Still being cautious with my deadlifts.
Pre-WoD
Banana
Coconut water
Post-Wod
Green juice (cucumber, zucchini, rainbow chard, kale, lime, turmeric, pomegranate)
Lunch
Sweet potato
Broccolini
2 eggs
Mushroom
Goats’ cheese
Snack
Big hunk of Theresa Cutter almond fruit loaf (thanks Keryn) so amazingly yummy. I think I needed it, too.
Dinner
Quinoa and veg
Banana
Chocolate
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Post by Emma on Jul 11, 2013 10:44:53 GMT
Thursday
HR - 66
Sleep (S) - 2
Nutrition (N) - 3
Liquids - (H) 5
Comfort: (C) 3
Sentiment: (S) 4
Activity (A) – 5
Pre-WoD
Banana
Coconut water
Back squat 7 x 3 @ 60kg
Changed my foot position for BS, and it made a big difference. I stayed light to get used to the change and drive out of the squat fast and smooth. I wasn’t getting pulled forward as much and managed to keep my knees out more effectively. Felt more like a deadlift stance.
Post-Wod
Green juice (cucumber, zucchini, rainbow chard, kale, lime, turmeric, pomegranate)
Lunch
Sweet potato
Broccolini
2 eggs
Mushroom
50g smoked salmon
Snack
Long black x 2
Chocolate
Pre-BB dinner
Steamed sweet potato and veg
Pan-fried salmon cutlet
Pickled samphire
Herbs
BB Club
Push-Press 3 x 5 75%
35kg. Dropping elbows. But not tipping forward. Felt good
Power clean 5 x 2 70%
2 x 50kg
2 x 50kg (dropped second clean and caught as full clean)
2 x 50kg (dropped second clean and caught as full clean)
2 x 45kg dropped weight back to pick up more speed. 45kg felt fast and comfortable
2 x 45kg
Hang snatch 3 x 2 65% 2 x 2 70%
2 x 30kg
2 x 30kg
2 x 30kg
Failed a couple because I didn’t lock-out (I think)
2 x 35kg
2 x 35kg
Felt ok. A bit scared of the big girl plates still. But not as much.
Snatch PP + OHS (3 + 2) 3 x 1
1 x 25kg
1 x 27.5kg
1 x 30kg
Post BB
Banana
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Post by Emma on Jul 13, 2013 3:14:57 GMT
Friday
HR - 75
Sleep (S) - 2
Nutrition (N) - 3
Liquids - (H) 5
Comfort: (C) 2
Sentiment: (S) 2
Activity (A) – 4
Post-WoD
Green juice
Lunch
Sweet potato
Eggs
Mushrooms
greens
Dinner
Quinoa
Steamed greens
Chocolate
Late snack
1/3 banana bread
chocolate
Coconut banana'
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Post by Emma on Jul 13, 2013 3:15:08 GMT
Friday
HR - 75
Sleep (S) - 2
Nutrition (N) - 3
Liquids - (H) 5
Comfort: (C) 2
Sentiment: (S) 2
Activity (A) – 4
Post-WoD
Green juice
Lunch
Sweet potato
Eggs
Mushrooms
greens
Dinner
Quinoa
Steamed greens
Chocolate
Late snack
1/3 banana bread
chocolate
Coconut banana'
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Post by Emma on Jul 13, 2013 3:20:52 GMT
Saturday
HR - forgot
Sleep (S) - Less than 4 hours
Nutrition (N) - 3
Liquids - (H) 5
Comfort: (C) 3
Sentiment: (S) 4
Activity (A) – 4
Post-WoD
Banana
Coconut water
WoD
DL 5x5
Finished on 90kg. I'm happy with that. Last time we did CF Total I struggled to DL 95kg for one rep. So I am interested to test my new max...
Post-WoD BB
Snatch
3 x 25kg
3 x 27.5kg
2 x 30kg
2 x 32.5kg
1 x 35kg
1 x 37.5kg
C&J
3 x 30kg
3 x 32.5kg
3 x 35kg
2 x 40kg
2 x 42.5kg
1 x 45kg
1 x 47.5kg
BS
1 x 55kg
1 x 65kg
1 x 75kg
1 x 80kg (PB!)
Post BB
Protein shake with coconut water
Lunch sweet potato
Omelette
Post-WoD
green juice
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Post by Emma on Jul 14, 2013 9:11:21 GMT
Dinner
2 x bottle really lovely champagne
1/2 pizza
I'm completely ok with that meal. It was awesome.
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Post by Emma on Jul 14, 2013 12:24:46 GMT
Sunday - rest day
Breakfast
Coconut water
coffee
Lunch
Poached eggs, bacon, avocado, cheese on turkish toast
Orange juice
coffee
Dinner
Sushi
Chocolate
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Post by Emma on Jul 15, 2013 9:24:05 GMT
Monday
Struggled to get out of bed today. Feeling exhausted and sick.
Pre-WoD
Banana
Coconut water
Post-WoD
Green juice.
WoD performance was abysmal. Just didn’t have it. But I’m really glad I turned up and did something. More of a ‘skills practise’.
Lunch
Sweet potato
Oyster mushrooms
Manuka smoked salmon
Jalapenos
Herbs
Snack
Long black x 2
½ banana bread
Dinner
Sweet potato
Ocean trout
Raw pesto
Chilli
Chocolate
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Post by Emma on Jul 16, 2013 10:56:31 GMT
Tuesday
Still feel a bit sick. Head and chest cold.
Pre-WoD
Banana
Coconut water
My head clogged up half-way through the WoD. Felt horrible and slow on the run.
Post-WoD
Green juice.
Lunch
mushrooms
smoked salmon
eggs
Jalapenos
Herbs
Snack
Long black x 2
Sesame nougat ‘raw superfood bar’ (ingredients not great, contains seeds, cashews and dates)
Carob and sultana ‘energy cookie’
Coconut water
I’m eating too much crap, and gaining too much body fat. And I think it’s impacting my performance, too. Ugh. But if I don’t snack I’ll get skinny, which is worse. I have to find the right balance
Pre-BB dinner
Sweet potato with raw organic pesto
Pan-fried salmon
Broccolini
Apple cider vinegar
BB Club
Snatch 2x2 @ 32.5kg
Snatch 3 x 1 @ 32.5kg
Snatch pull
2 x 3 @ 35kg
2 x 3 @ 40kg
Pause back squat- felt heavy today. Feeling weak of body and mind.
5 x 3 @ 60kg
Jerk heavy single - head blocking by this stage and sniffling. Feeling sick and over it.
50kg – I think that might be a PB attempt. But I don’t think I can take it because it was a press-out. And it was ugly.
Post BB
Protein shake with coconut water
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Post by Emma on Jul 17, 2013 10:59:23 GMT
Wednesday
Still really sick. Terrible sleep, tossing and turning feeling hot and cold. Woke up at 7.45 to get up and WoD. Turned off my alarm, stretched to get up. Next thing it was nearly 1pm! Crap! Missed the WoD. Felt sad. But I clearly needed to sleep! So unlike me. But I have been feeling really sick all week, and I have really sucked in all WoDs and last nights BB Club was pretty rough.
Breakfast
Green juice with beet and extra turmeric
Lunch
Not much appetite - made myself eat because had to get through the day and work. Feel like absolute crap.
Sweet potato with kale pesto
Egg
Salmon
Dinner
Protein shake with coconut water and banana
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Post by Emma on Jul 18, 2013 10:59:39 GMT
Thursday
Terrible sleep. Couldn’t rest for body pains and head ache. But it’s handstand day, and deadlift day so gotta WoD.
Pre-WoD
Banana
Coconut water
Best ever handstands today! Held free-standing for a few seconds, and walked on my own a few steps. I’m getting much more confident in falling, and catching myself. But head-cold made it quite uncomfortable to breath upside down.
70kg deadlifts felt comfortable and light. Remembered after a while to push with my feet to use my legs properly, rather than pulling the bar up. Made it faster.
Turned-out each ring-dip (I think I’ll feel that tomorrow), and focused on finishing by bringing through my hips, which made each rep slower. But better. Used the black band. Red band next time! I think this is progress. I may yet develop some triceps!
Post WoD
Snatch balance
5 x 3 @25kg
And jerk practise @ 25kg. Some great tips from Coach Dan to practise.
Post-WoD
Green and purple juice (cucumber, zucchini, kale, beetroot, parsley, turmeric, lime)
Snack
Banana
Lunch
Sweet potato
Mushrooms
Smoked salmon
Greens
Kale pesto
Cheese
Snack
Long black
Date bar x 2
10 x macadamias
Afternoon acupuncture session. Hassled by practitioner. Bitch. Don’t judge me for my lifestyle choices. Go frown at your weak-arsed yogi buddies for being weak-arsed.
Dinner
Quinoa with olives, jalapenos, pesto
Pan-fried salmon
BB Club – with bouncy knees. I’m certain Klokov would approve.
Power snatch. Stupid, crappy snatch. I hate you anyways. I got near my hips a couple of times. At least nowhere close to failing.
2 x 2 @32.5kg
3 x 1 35kg
Clean
2 x 2 @ 50kg felt good. But I think I am not always finishing the pull and relying on beating the bar down. I think it won’t work well at a heavier weight.
2 x 1 @ 50kg
1 x 1 @ 52.5kg
Clean pull – using hips. Must remember this in the clean
2 x 3 @ 60kg
3 x 2 @ 62.5kg
Push-press – following through on the dip to drive the bar up. Hmmmmm. I’m a bit of a slow learner. But all the failing to use my legs must have made my shoulders stronger ☺ not keeping my elbows up. But not tipping forward.
1 x 5 @ 35kg
2 x 4 @ 40kg maybe a PB?
Post BB snack
Protein shake with coconut water and a banana
I will probably eat more chocolate later.
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Post by Emma on Jul 20, 2013 2:04:10 GMT
Friday
HR 66
Sleep – terrible
Head-cold, feel like crap. Breathing horribly congested. Really sore corn on my pinkie toe. Hurts when I walk or wear lifting shoes. Fuck me. Just take me out the back paddock and have me shot.
Pre-WoD
Banana
Coconut water
Snatches felt pretty good. Used my hips a few times. 30kg felt fast and weightless! Next time I’ll use the big-girl weights.
Didn’t really want to do this WoD. The run hurt my toe so much, so was really slow. My back has been tight all week; the deadlifts actually made it feel much better. Just an effect of my cold/flu thing. Used 16kg KB. I don’t regret taking this WoD easy at all. Also very cool to watch the Coopers smash the WoD.
Post-WoD
Green juice
Lunch
Sweet potato with heaps of chilli
Mushrooms
Smoked salmon
Greens
Kale pesto
Cheese
Dinner
Quinoa with olives
Steamed greens
Snacks
Long black
Orange almond meal cupcake
Banana bread
I think I just list all my snacks together to get the full impact of how much I’m eating these days. It’s really no mystery why my belly is so pudgy. But I am now convinced that I need to eat more calories. And probably on BB days more protein… Although I am far more concerned with micronutrients than macronutrients. But maybe I'm wrong.
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Post by Emma on Jul 20, 2013 18:26:11 GMT
Saturday
HR 63 – lowest yet. No idea what that means.
Sleep – 2
Forced myself to stay in bed this morning and not WoD. It was a tough call. Such a great WoD, and no lifting makes me sad and confused. But I need to rest, maybe even sleep. Need to do something about my chi.
Breakfast
Green juice
Coconut water
Lunch
Sweet potato
Eggs
50g smoked salmon
I don’t really know what or how much to eat on days I don’t train…
Dinner
Sushi
Snack
Long black
It’s currently 4.30am, and I’m eating my second piece of banana bread.
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