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Post by Emma on Aug 4, 2013 7:00:51 GMT
Sunday
HR: 73
Sleep: 3-4 hours
Wow, my deadlift is sore. Damn KB lunges.
Breakfast
Coconut water
Coconut muffins x 2
Gingerbreadman x 1
Kombucha tea
Lunch
Sweet potato
Addison Rd NZ smoked salmon (smoked fresh)
Cultured veg
Snacks
Chocolate
Cauliflour fritters from markets
A gooey organic ball of something the massage guy at markets gave me
1 x long black
Macadamias
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Post by Emma on Aug 4, 2013 10:53:19 GMT
Dinner
Lentils with roast pumpkin
Eggs
It’s been a long time since I cut out legumes as a regular food. It was difficult at the time. Legumes were banished along with soy, and grains when I went vegan in 2010. I don't see the logic in cutting out legumes completely. Although it's interesting that it's common to so many nutrition theories that grains, soy, and legumes are out that there must be something in it... Oh well. Let's see what happens.
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Post by Emma on Aug 5, 2013 10:57:48 GMT
Monday – I’m in a quandary with my eating. I have gained over 10kg since Easter. Some of this has been in muscle. But not all of it. But I don't want to lose so much that my ribs stick out again. Why can I never find middle ground in life? Sigh.
HR: 67
Sleep: 6-7 hours
My deadlift is really suffering from those lunges on Saturday. I think alcohol and lack of quality sleep are not conducive to recovery. They felt ok at the time, like barbell glut bridges.
Pre-WoD
Banana
Coconut
WoD
Jerks 10 x 2
Didn’t add load, used 25kg. Did as pause jerk, jerk complex, which is really working for me. Learning to punch out the bar, and use speed. One day I will be able to jerk more than I press. Worked on lat mobility between each set. Did I mention my deadlift really hurts?
Push-pull WoD
Slow and deliberate. Focus on initiating movement from shoulders in the pull-ups rather than arms. Makes it slower and harder. But it makes more sense. Same movement to the barbell rows, just a different plane. Interesting. Push-press felt light, but limited by tight lats.
Post-WoD
Green juice
Lunch – not very surprising…
Sweet potato
Addison Rd markets chilli smoked salmon
Mushrooms
2 x eggs
Veg
Dinner
Sweet potato
Ocean trout
Veg
Snacks
2 x long black
Carob chocolate bears
2 x slices sprouted kamut bread with butter and honey
Coconut keffir
Kombucha tea
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Post by Emma on Aug 6, 2013 11:26:48 GMT
Tuesday – feeling more rational about the eating thing. But I am annoyed that none of my pants fit well on my thighs anymore. It’s really inconvenient. And I wish it was just the squatting.
HR: 65
Sleep: 6-7 hours
Pre-WoD
Banana
Coconut
WoD
Did shoulder press instead of squats. Triples at 30kg (not a standing bench-press!). This is a great improvement in strength.
WoD – 5 rounds: 15cal row, 7 x DB PP (10kg first 2 rounds then 12.5kg – both too light), 9 x FS 40kg. 2 minutes slower than last time... Last time I did HSPU off the box with no abmats rather than DB PP. I don’t know why I was so slow. Maybe the row. And wasted a bit of time looking at the bar before the squats. But all unbroken.
Post-WoD
Green juice
Lunch – not very surprising…
Sweet potato
Addison Rd markets chilli smoked salmon
Eggs
Veg
Pre-BB dinner
Sweet potato
Trout
Beets
Chilli
BB Club – week 1! I’m excited about all the squatting. I have to think about my new goals for this cycle.
Snatch 5 x 5 @ 70% - finally getting the hip bump more consciously and consistently. So excited to start adding some load!
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
Back squat 6 x 2 @ 80%
First couple of sets felt a bit heavy. Got faster by round 3 and last couple of rounds were breezier.
2 x 65kg x 6 rounds
Hang clean pulls – I don’t think I’m doing these well. Maybe need more hips and to get taller? Used straps.
5 x 5 @ 65kg
Snacks – I’m cutting back slowly
2 x long black
Carob chocolate bears
Polenta cake
Almond orange cake
Protein shake with coconut water
Kombucha tea
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Post by Emma on Aug 7, 2013 1:52:23 GMT
Wednesday
Feeling really tired. Left wrist is really hurting. Right shoulder hurting.
HR: 65
Sleep: 5-6 hours
Pre-WoD
Banana
Coconut
WoD
Fun WoD! 3 rounds: 6 G2O (did 35kg); 12 over-box jumps; 12 KB swings (used 20kg KB); 6 burpees.
Didn’t feel confident in going overhead today so used 35kg. Did as power clean and power jerk. Holding catches in each movement. Learning to be patient and not pull too soon. Keeping my lifts pretty. Used 20kg KB, which didn’t feel any different to the 16kg KB. It’s all in the hips.
1 minute max effort T2B; 13 using lats.
Ugh. These are so much easier when I’m allowed to do mu dodgy T2B. But getting better at kip(ish) T2B. Pulling down on the bar and being aggressive with my knees. Hand started to rip so I stopped.
Post-WoD
Green juice
Lunch
Sweet potato
Addison Rd markets chilli smoked salmon
Eggs
Veg
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Post by Emma on Aug 7, 2013 12:41:38 GMT
Wednesday cont
Dinner
Quinoa
Veg
Snacks
1 x long black
Banana
Macadamias
1 square Lindt dark chocolate
Kombucha tea
Feeling really exhausted. Big day tomorrow with WoD, uni, BB Club. Really looking forward to it.
I've been thinking about whether I would want to compete in a lifting comp. I just don't know. I think it's worth having new experiences. And I love weight lifting. But I'm not competitive by nature or in skill... Maybe I'll say if I can comfortably, repeatedly, and prettily snatch 45kg by the time of the comp (and it's convenient), I'll do it... Damn. Now I'm committed...
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Post by Emma on Aug 8, 2013 11:27:25 GMT
Thursday (rest-day WoD)
I’m going to eat less. From talking to friends, I have realised I eat as much as two fully-grown people. So I will start by reducing starches. Less; sweet potato, cake, sprouted bread.
HR: 70
Sleep: 4-5 hours
Feeling depleted. Bad nights sleep with nightmares. Stomach is upset and feeling sluggish and sick. Also had a headache most of the day. Acupuncture helped.
Back feels tight and sore. Body feels heavy and slow.
Pre-WoD
Banana
Coconut
WoD
Strength
Did pause jerk complex instead of squats. Really wanted to squat.
WoD 2 x baseline with a run.
Horrible experience. Push-ups were a disaster. Extreme imbalance so much that it felt like one-armed push-ups. Couldn’t hold it together. Must be a mobility issue? Used small box. I feel more comfortable with my hands on the ground. I prefer a wider stance. Lucky it’s my rest-day.
Post-WoD
Green juice
2 x long black
A piece of haloumi and half a mushroom (thanks Hala x)
Lunch
Sweet potato
Raw cheese
Eggs
Veg
Dinner
Sweet potato
Salmon
Veg
Barbell Club
Backsquat 6 x 2 80% = 65kg
I probably should warm-up more. First few reps were slow and heavy. Got better.
Clean 5 x 5 @ 70% = 42.5kg
Got gassy by the third rep. Probably shouldn’t have eaten so much so late. But on the bright side, I think I’m getting closer to hitting my hips. Also finishing the pull more often. Definite progress.
Hang snatch pull 5 x 5 @ 45kg
With straps. Trying to ‘get tall’. I think I get it.
Didn’t get time to do the jerks. Also I’m worried about my shoulder.
Snacks
Coffee
Banana bread (buckwheat)
Chocolate
Coconut keffir
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Post by Emma on Aug 9, 2013 16:26:11 GMT
Friday
Long week. Really tired.
HR: 62
Sleep: 4-5 hours
Shoulder still hurting, though I’m guessing the problem is in my chest. A bit worried about dips, considering they can kill my shoulder. Have to remember to turn out every time, and follow through with hips. Makes it harder and slower.
Remember to hold each catch. Also dropping the bar every rep to save shoulder wear. Makes it hell slow but I think the time gains from T&G are irrelevant to the goal of improving. Keeping the cleans neat and pretty(ish).
Pre-WoD
Banana
Coconut
Post-WoD
Green juice
2 x long black
Banana bread (hey, it’s technically Saturday morning, which ia a barbell day so cake eating is legit. And I’m freaking exhausted).
Lunch
Sweet potato
50g salmon
Eggs
Veg
Dinner
Sushi
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Post by Emma on Aug 10, 2013 3:15:09 GMT
Saturday
HR: 68
Sleep: 5 hours
Pain in wrists, forearms, right shoulder, right calf and ankle. Soul feeling heavy.
Ate some banana bread at about 3am. Checked BtW and saw the WoD is Fight Gone Bad. I love that freaking WoD. Decided to sleep instead (I’m learning/aging). I think I should make more effort to sleep more and WoD earlier on Saturday to leave a break before Barbell Club. I think the Barbell Club Kool-Aid has a stronger hold on me.
Barbell Club
Snatch 6 x 4 75%
Getting the hip bump. But a few times I sent the bar flying in front because I bend my arms too soon and didn’t stay over long enough. On the few occasions I got it all right the bar flew up so violently that it shocked me. Weird. I’ll get this.
Used 30kg.
Back squats – did forearm mobility on bar between sets. Excruciating.
6 x 3 80%
Wasn’t feeling very strong today, so bounced out of some of the squats. I feel like its cheating strength gains.
Used 65kg
Post-BB Club
Green juice
Protein shake with coconut water
Lunch
Sweet potato
Raw cheese
Eggs
Veg
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Post by Emma on Aug 10, 2013 10:53:38 GMT
Saturday cont
Snacks
Long black
Carob chocolate bears
Banana
Kombucha tea
Coconut kefir
Dinner
Tom Yum prawn soup with vermicelli noodles. Ate about half the noodles. Not too oily.
Chilli bamboo shoot stir-fry with prawns. Really hate the taste of veg oil in stir-frys. So gross. But the chilli and prawn disguised the taste pretty well. Ate most of the snow peas (oh no! Legumes!)
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Post by Emma on Aug 11, 2013 11:27:40 GMT
Sunday
HR: Forgot
Sleep: 8 hours
Rest/eating day
Breakfast:
Coconut water
Coffee
½ yummy mixed salad thing from Addison markets
2 coconut muffins
½ green bar from hippie cult people at markets
Lunch: Using a smaller plate, and reducing servings of everything
Small sweet potato
Small handful exotic mushrooms
½ serve Addison chilli smoked salmon
3 eggs
Pesto
Broccoli sprouts
½ green bar
Dinner
Sweet potato with kale pesto and chilli
Beetroot
Ocean trout
Sprouts
Snacks
Chocolate
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Post by Emma on Aug 12, 2013 10:15:27 GMT
Monday
Have pain (ache and limited mobility) in left hip, and right shoulder. Went to the Chiropractor. Dealt with the pain in my left hip. The problem was with the right plane of my lower back. Also dealt with the pain in my right shoulder. My right scapula is 2 inches out, which explains why I have not been able to lock-out on dips, and push-ups. It’s pretty bad, and in a position where it could easily be dislocated. So more mobility is in order for pec, and shoulder. Hmmmm, where have I heard that before? Chiro also worked on inflammation in ankle. Very painful.
HR: 62
Sleep: 8-9 hours.
No nightmares for the first night in ages. Wanted to stay in bed this morning because I was so comfy, rather than because I was exhausted. But I can’t miss a WoD (even a WoD I don’t want to do because I hate pull-ups). And I must feel good after a restful weekend at home with Blackie. Purrrfect.
Pre-WoD
Banana
Coconut water
WOD
Didn’t do the squats to 90% because I’m following orders this block of BB.
Did three sets as a warm-up to get to 80%. Did I mention I love BB Club?
2 x 45kg
2 x 55kg
2 x 65kg
Then I did handstand holds with shrugs, and rotator cuff and lat stretching and awareness. And shin mobility on the roller (horrific).
I lost the mental battle with the WoD today. Did first round of wall balls unbroken. Then the thought of pull-ups crushed me. I really need to work on my pull-ups. I never practice and I suck at them.
No surprise there.
Breakfast:
Green juice with extra turmeric.
Lunch:
Small sweet potato (about half what I’m used to eating)
One portabella mushroom
½ serve Addison chilli marinated smoked salmon
3 eggs
Pesto
Broccoli sprouts
Dinner
Small sweet potato with salsa and pickles
One piece ocean trout (half usual amount)
Snacks - quite a lot of snacking. But most snacking occurs when I am home with access to acceptable food. Note I didn’t eat any cake.
1 x long black
Green hippie bar
2 x slices sprouted toast with avocado
Carob chocolate bears
Kombucha tea
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Post by Emma on Aug 13, 2013 11:18:37 GMT
Tuesday
HR: 63
Sleep: 6-7 hours. Woke up with a head full of excuses to not WoD today. But I got myself put of bed (although it took me 30 minutes to get up!). I knew I would be happier for WoDing. And I like thrusters. I don’t know wtf is wrong with me.
Pre-WoD
Banana
Coconut water
WOD
Handstand walks: I have no confidence walking into the wall. I go wrong by trying to walk too soon. I might do a handstand hold month again soon. Maybe after this month, though I’m thinking of having a plank month next month.
WoD: 5 rounds of 40 seconds on, 20 seconds rest of; thrusters(30kg); and T2B. I did abmat sit-ups instead of T2B to save my hands from ripping. All the kipping pull-ups (with extras as fails were my chin didn’t quite get over) left my hands delicate and sore.
And I’m worried about my shoulder so went pretty gingerly, kept each thruster neat with an even cadence in each 40 second period I did 12/10/10/12/13 thrusters.
Breakfast:
Green juice.
Lunch:
Have to eat early on Tuesdays to get to my midday lecture.
1 x sprouted bread toasted with grilled Gruyere cheese (made with raw milk) and salsa. I can’t remember the last time I ate cheese on toast!
1 x slice with avocado and salt.
Dinner
Small sweet potato with cultured veg and apple cider vinegar
One piece ocean trout (half usual amount)
One egg
Barbell Club (I love barbell club)
Cleans (I love cleans) 5 x 4 @ 75% working off a max of 62.5kg (not that I’ve attempted to clean that weight) because otherwise it would probably be too light?
Scared to hurt my shoulder so stayed light. All sets at 45kg. Probably a 50/50 strike rate with the hip bump, which is hugely better.
Back squat 6 x 2 @ 65kg
WTF is wrong with me? Squatting 65kg has been pretty comfortable with doubles, but today it felt heavy. Left hip and leg in pain, especially left ankle and shin. Freaking ouch.
2 x 65kg
2 x 65kg
2 x 65kg
2 x 55kg (was getting pulled over, couldn’t co-ordinate myself at all)
2 x 55kg (so much better at this lighter weight)
2 x 55kg (I am not a wuss, I am not a wuss, I am not a wuss)
Didn’t do the pulls in case my shoulder aches too much later. Shin mobility on roller excruciating. Gave me a head spin.
Snacks
2 x long black
1 x orange almond meal cupcake (only 1)
Green hippy bar
Sesame raw bar
Carob chocolate bears
Post BB Club toast with butter and honey
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Post by Emma on Aug 14, 2013 19:34:07 GMT
Wednesday
HR: 67
Sleep: 6-7 hours.
Pre-WoD
Banana
Coconut water
WOD
Strength – front squats 3-2-1, 3-2-1
I decided to squat today because I couldn’t do the squats properly last night. I thought I’d finish on 70kg for the single. So I did the double at 67.5kg, then something went wrong. I put 75kg on the bar instead of 70kg. I wasn’t expecting it to be heavy and dropped it half way up. I’ll get that 75kg very soon.
WoD 15 minute AMRAP of 200m run, 7 strict chin-ups, 14 KB lunges (16kg). Did 4 rounds plus 200m run (right on the bell). Used purple band on the chin-ups. Kept them strict. No body English and initiating movement from lats. 16kg KB lunges. Awesome.
Post-WoD:
Green juice.
Lunch:
Sweet potato with cultured veg
½ serve smoked salmon
Mushroom
2 eggs
Dinner
Last green hippie bar
Banana
Coffee
I got caught up at a client thing, home at 5am. Don’t think I’ll make the 9am WoD. So pissed off. And hungry.
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Post by Emma on Aug 14, 2013 19:36:31 GMT
Crap! I just checked the WoD and it's my favourite! Hmmmm, I can't help but wonder if I can get a couple of hours sleep and just power through. But no. That's the old me talking. I've learned better. No more running at brick walls. Sigh.
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