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Post by Emma on Aug 15, 2013 9:41:57 GMT
Thursday
HR: 64 (weird how this changes)
Sleep: 1-2 hours.
No sleep = no WoD. Had to be the bestest WoD ever, DT today. Very unhappy. Also disappointed to miss the chance to test my clean, I haven’t even tried to clean more than 55kg (my one and 3 rep max). So I’m curious to know what I can do, especially if I get the hip bump, which I have only just now learned (about 50% of the time).
No Barbell Club tonight. I’ll make it up Saturday or Monday. I want to get real about lifting, no more going through the motions. I am focused on perfecting form, which s everything. But I think I can maintain this focus, while adding load. Fear of failure/inadequacy be damned.
Breakfast
Coconut water
Massive dose of vitamin C
Lunch
Small sweet potato
Veg
2 eggs
Chocolate
Dinner
Veg
Salmon
Chilli
Snacks
1 x long black
Small amount chocolate
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Post by Emma on Aug 16, 2013 12:55:13 GMT
Friday
HR forgot
Sleep: 7-8 hours
Breakfast
Green juice
Lunch
Sweet potato
Veg omelette
Dinner
Sushi
Chocolate
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Post by Emma on Aug 17, 2013 10:32:28 GMT
Saturday
Woke up at 9am to do the 10am WoD, and BB Club. But I had no desire to go to the gym. Woke with a headache, sore throat and sniffly nose.
Skipped the WoD and went to the chiro instead of open gym. I don't want to go through the motions with lifts and go lighter, or hate every minute. I'll make it up.
Great adjustment, felt much better. So I figured the best way to shake a cold is a day of retail therapy. I needed something to cheer me up. Have not been to the gym since Wednesday morning. This is the longest break I've had since I gave up trashbaggery. I have a silent fear that if I don't go for a few days I'll lose the habit, lose strength, lose fitness, maybe even lose identity.
I noted my mood and mental narrative throughout the day. Felt like a big fat fatty. Bought a new pair of Nanos, and felt like a CrossFit fraud (because I haven't been in 3 days?!). Interesting. Went to the supplement shop at the bus stop at Broadway, where the salesman told me he doesn't lift weights anymore, he's into bootcamp for cardio fitness instead. And he said he hates deadlifts. I was incensed. He was mortified that I don't take pre-workouts (whatever that really means). Bought some magnesium tablets. Actually made me feel more conviction to get back to the gym on Monday.
Breakfast
Coconut water
Vitamin C
Acai juice with pomegranate
Lunch
Small sweet potato
Mushrooms
Raw sauerkraut
2 Eggs
Chocolate
Dinner
Sweet potato and sauerkraut
1 small piece trout
Slice sprouted bread with butter and honey
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Post by Emma on Aug 18, 2013 11:35:48 GMT
Sunday Feel really sick, proper sick. Breakfast Warm water with lemonCoconut water Lunch Sweet potato Egg Veg Sauerkraut Green hippie bars Dinner Veg Trout Sprouted toast with butter and honey Feel so sick  |
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Post by Emma on Aug 19, 2013 11:02:23 GMT
Monday
HR 62
Sleep 12-13 hours
Woke up at 7.45am, checked Beyond the Whiteboard. Cruisey looking WoD. Light weights, and only 3 rounds, nice. Except I'm dying and can't move. Go back to sleep until after midday. I must be sick, I hate lying in bed. Just as well I stayed in bed. I've been dropping things all day. And I've worn so many cups of tea. Today would've been a bar to the head kinda day. But feeling much better than yesterday, glands not so massively swollen. Misery. Blackie will give me love and comfort.
Breakfast
Warm water with lemon juice
Green juice with coconut water, and extra turmeric
Lunch
Steamed veg
Sauerkraut
2 eggs
50g smoked salmon
Dinner
Ordered Tom Yum Goong. But when it came I really couldn't face eating it. I could smell vegetable oil. So rank. I had a couple of bites of vegetable and vermicelli noodle, gave me stomach cramps. Blackie ate the prawns. And then he spent the next 15 minutes sprinting around the house. Prawns are energy food. Or maybe it was the chilli.
Had some kombucha tea to get rid of the oily taste in my mouth.
Snacks
2 x green hippie bars (not in one sitting). Gave me a stomach ache but was nice.
Coconut keffir yoghurt instead of the noodle soup.
Drank loads of herbal tea. Feeling like I'll almost certainly live another day. I'm hoping to be ok for BB tomorrow. I haven't really spoken to another person since Friday, so I may be going slightly mad(der).
Or maybe I should just do some squats in open gym...
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Post by Emma on Aug 20, 2013 11:13:39 GMT
Tuesday
HR 62
Sleep 10 hours - I could really get used to this! I think when I'm better I'll place more importance in sleeping.
Breakfast
Green juice with extra turmeric and coconut water
Lunch
Slice sprouted bread toasted with avocado
Dinner
Sweet potato and cultured veg
Salmon
Snacks
Green bar
1 x long black
Chocolate
Went for a 90 minute massage today. Left feeling slightly sick, and slightly violated. I hope it helped because it wasn't a great experience.
Feeling much better today. Maybe well enough to WoD in the morning. I miss WoDing and lifting. I thought I was starting to get somewhere with my SN and C&J, so this time off is not ideal. Funny how the universe and my body don't function according to my constructed conveniences. Hmmmmm. Time to get a bit more real.
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Post by Emma on Aug 22, 2013 1:37:20 GMT
Wednesday
Slept in.Bliss. I know I am going to hate the first day or two of getting up. Other than feeling really sick, I have enjoyed me week off. But I don't want to get sick like that again. I'm going to keep some sleep in my life. It's a priority over WoDing.
Breakfast
Warm water with lemon juice (to improve my yin, which is out of balance with my yan)
Green juice
Lunch
Sprouted bread slice toasted with avocado and honey
Dinner
2 x sushi rolls
Banana
Macadamias
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Post by Emma on Aug 22, 2013 11:25:29 GMT
Thursday
Sleep: 6 hours
Pre-WoD
Warm water with lemon
Banana
WoD
Back in the box. It’s good to be back. WoD and some snatch drills to ease back.
Breakfast
Green juice
Lunch
Small sweet potato
Veg
Pesto barramundi
1 egg
1 green bar
Dinner
2 x sprouted toast with avocado
Chocolate
BB Club
First BB Club in a week. Feeling tired, weakened, lacking confidence. Going light, but focused.
Clean 4 x 4 75% stayed super light. Feeling a bit gassed and sick very quickly
4 x 4 @ 35kg
Back squat
6 x 2 @ 60kg lighter than the required 80%. But felt yucky.
Snatch-pull 3 x 4 110% with straps
Used 45kg. Feeling more logical
Jerks 5 x 3 kept them light. Head coming through better. Need to split wider. Definitely getting better
5 x 3 @ 30kg
Snacks
1 x long black
2 pieces sprouted toast after BB
Small chocolate
Macadamias
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Post by Emma on Aug 23, 2013 13:46:22 GMT
Friday
HR: 67 - a bit high. Mind games begin. Maybe I should stay in bed. Maybe I will fail my lifts. No.
Pre-WoD
Warm water with lemon
Banana
WoD
Clean singles - My mind was telling me I wouldn't be able to even clean 50kg today. So I did. But only thanks to gravity. I was lucky I beat the bar down because I did't pull hard or fast enough. Finished on 50kg.
Thrusters and burpees. This took me about 9 minutes last time I did it. I thought I would be slow on the burpees because I'm still recovering from the black lung. But I assumed my thrusters would be neater due to overhead strength gains. I was about right. It took 8 minutes and 6 seconds. So that's a minute off in about a year. Mind games were at play. There is no excuse for putting the bar down. I just really wanted to. And I did. Broke the second set into 11/4 and last into 5/4.
Post-WoD
Green juice
Lunch
Veg
Salmon omelette (had to eat an omelette after talking about them, and since I had no pancakes)
Dinner
Sushi
Snacks
2 x long black
1 x green bar
1 x banana
2 x ZMA
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Post by Emma on Aug 24, 2013 9:32:04 GMT
Saturday
HR 64
Sleep 6-7 hours
Pre-WoD
Warm water with lemon juice (This is on the order of my acupuncturist to get my yin in check. And I think she's right on some level)
Banana
WoD - partner WoD with Jimmy. 34 minutes to finish 5 rounds of 6. 20: wallballs; pull-ups; box jumps; DB snatches; 200m wall ball run. I love these long slow burners. Pull-ups are definitely getting more consistent. Focused on the pushing back at the top. And I kinda like medball runs. I remember one the worst experiences of my life as running round the block at IWCF (in the early days). So awful and I was so afraid I would drop the ball and upset Dave. I on't want to be the disappointing child. Lol.
Post-WoD BB Club
Snatch 4 x 3- kept them light because I am nervous coming back after a break. Getting that hip brush better.
3 x 25kg
3 x 25kg
3 x 27.5kg
3 x 27.5kg
Back squat 6 x 4 - there is definately something wrong with my back squat. I think it comes down to not initiating the movement with my knees out. Must fix. Stayed lighter than 80%. Easing back in.
4 x 45kg
4 x 55kg
4 x 55kg
4 x 55kg
4 x 55kg
4 x 55kg
Clean pull - with straps. 5 x 4 @ 45kg. Focus on coming up onto toes.
Lunch
3 green bars on way to hairdresser.
Paleo pizza and vegetarian salad (with cheese) from about life
Dinner
More paleo pizza, salad, and a polenta and tomato tart
Chocolate
So hungry today!! I'm eating as I type. Must stop eating. Want to drop some body fat.
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Post by Emma on Aug 25, 2013 9:25:02 GMT
Sunday – rest day
HR: 62
Sleep: 8 hours
Tight in biceps, triceps and lats. I missed that feeling. Practicing lift visualisation for retesting/comp-set-up day. I’ve changed my set-up routine for the SN and I think it’s making a difference. I used to take back position frst, then arms. But now I am setting up my arms first, and then back. I think this will help me keep straight arms better into the high-pull.
Breakfast
Warm water with lemon
Coconut water
Lunch
Small sweet potato
Veg
Smoked chicken from Addison Rd salmon people (maybe I am lacking some B Vitamins, or iron or protein or something)
2 eggs
Dinner
Sweet potato and kimchi
½ serve smoked salmon
Chocolate
Snacks
1.5 long lacks (the second coffee of the day was burned and horrible. I can’t believe I drank half of it).
3 x green hippy bar (must stop buying these. Can’t stop eating).
1 x orange and coconut protein bar. Really love them.
1/3 toasted coconut and coffee protein bar. Delicious.
Kombucha tea from egg lady
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Post by Emma on Aug 26, 2013 10:56:59 GMT
Monday
HR: Forgot
Sleep: 8 hours
Feeling tight in my arms and shoulders.
Breakfast
Warm water with lemon
Banana
WoD
Did some snatch practise in the strength component instead of squats. Working with new set-up, which seems to be helping me keep my arms straight! Yay!
WoD was worse than it looked. Lats feeling tights and tired in the pull-ups. I hate pull-ups. Used 20kg KB for the goblet squats, was too fast and easy, I think. Too conservative in my assumptions. But maybe 24kg would’ve broken me.
Lunch
2 green hippie bars
Small sweet potato
Veg
½ piece smoked salmon from Addison Rd markets
2 eggs
Dinner
Sweet potato with kimchi
Ocean trout
Coconut yoghurt
Snacks
1 x long black
1 x slice sprouted toast with butter and honey
Hungry day today. I should do some foam rolling but I’m feeling a bit lazy, and obsessing over uni assignment.
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Post by Emma on Aug 27, 2013 11:10:56 GMT
Tuesday
HR: 68 – too high. Feeling dehydrated. Go back to sleep for a couple of hours. New waking HR: 62
Sleep: 8-10 hours
Breakfast
Warm water with lemon
Green juice
Lunch – at uni over lunch
2 green hippie bars
1 banana
2 x long black
Dinner
Sweet potato with kimchi
Ocean trout
BB Club – yaaaayyy! I love BB Club!
Clean 5 x 3 @ 45kg –I wonder what’s best. To lift 45kg and rest a second between lifts, or 50kg and have to rest a few seconds?
Happy with my skills progress. Definitely hitting pos 1 at a higher frequency! Yay! Working on powering out of the squat. A couple of times I only made the lift because I beat the bar down. Must finish the pull everytime, even when it’s not so heavy that I have to.
Back squat 6 x 4 @ 65kg
Catching up on missed squat sessions. I should be up to 6 x 6 @ 65kg on Saturday.
Felt fairly horrible. Frequently losing back position. I think I need a month of studying plank holds to cue my position better. I feel increasingly that I’m losing confidence in my back squat.
Hang snatch pulls 5 x 4 using straps
4 x 45kg
4 x 45kg
4 x 55kg
4 x 55kg
4 x 55kg
Jerk 5 x 3 @ 35kg
Wow, what a difference. So much more comfortable with keeping my elbows up. Also better understanding of the dip and drive. Splitting wider and catching deeper.
Post-BB Club
Hemp protein shake with coconut water
I will probably have some sprouted toast soon.
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Post by Emma on Aug 29, 2013 0:26:37 GMT
Wednesday
HR: 68 (quite high)
Sleep: 5-6 hours
Really tight and sore in left hip. Tired. Not sure if I should train. But I want to.
Pre-WoD
Warm water with lemon
Banana
WoD
OHS - didn't break any records. Favouring my right side, which is problematic. Need to be more mindful. Slow down. Hold position. Finished last 2 sets of 5 with 35kg.
Died in the WoD. Running felt rough on my hip. Slow. But definitely feel stronger in the DB SP.
Lunch
Sweet potato with kimchi
Smoked salmon
Veg
Dinner
Steamed greens
Bland brown rice and buckwheat quinoa sushi-like thing from Dr Earth. I hate brown rice, and I hate buckwheat.
Snacks
1 x long black
Small amount chocolate
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Post by Emma on Aug 29, 2013 11:25:52 GMT
Thursday
HR: 66
Sleep: 6-7 hours. Not enough. Terrible sleep. Feel tired and sore.
Breakfast
Warm water with lemon
Banana
WoD
Handstand walks! Yay! Held free-standing a few seconds! And getting the position of the walk. Feeling a bit different on left and right side. Need to work on holding free-standing for 5-10 seconds before I learn to walk.
WoD – 70kg deadies felt good. Slow and steady. Jumping squats were award to keep neat, had to go pretty slow to avoid getting messy and inconsistent. T2B so much harder using new technique. Focus on using lats, pulling down on the bar instead of using flexibility and abs. Made it slow. But I guess that’s irrelevant.
Lunch – feeling hungry. Eating too much, I think. Want to drop some body fat while I can still get into my pants.
Sweet potato and veg
Smoked salmon (100g – double serving)
2 eggs
Pre-BB dinner – get home from uni at 6ish, no time to prepare any proper food so eat a bunch of crap. Not good at all. Feel gross, full but hungry. This is not going to help me slim down.
1 x orange almond meal cup cake
1 x lemon polenta cake
Carob chocolate bears
BB Club
Snatch 4 x 2 @ 85%
Not a good snatch day today. Used 35kg but it was nasty.
Back squat 6 x 2 @ 80%
65kg
Hang clean pulls 5 x 4
4 x 65kg
4 x 70kg
4 x 70kg
4 x 70kg
4 x 70kg
Dinner
Sweet potato and lentil soup
Sprouted toast with butter
Chocolate
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