|
|
Post by Emma on Aug 31, 2013 1:18:56 GMT
Friday
HR 68
Sleep 7-8 hours
Pre-WoD
Warm water and lemon
Banana
WoD
Strict pull-ups. Keeping them strict. Stopping as soon as compromise is near. But I think perhaps I am making excuses as well because I hate doing pull-ups. I know I am hopeless at them because I don't practice. Mia culpa.
Running, over BB burpees, rowing, burpees, running. Wow, I really hated this WoD. I felt slow in everything. And not very confident in my legs getting me over the bar. There was no incident, thankfully. But I feel like I have forgotten how to be a CrossFitter. Or maybe I'm really unfit (by CF standards). I think I have lost some fitness and strength. I looked under the couch, and in my bags.But it wasn't there. Guess I'll have to do some work on that.
Post-WoD
Green juice
Lunch
Sweet pot and veg with kimchi
Ocean trout
Dinner
Steamed greens
Dr Earth quinoa, pumpkin, tandoori balls (pretty yummuy!)
Snacks
Pineapple (before lunch)
2 x long black
Chocolate carob bears (I have to get off these).
|
|
|
|
Post by Emma on Aug 31, 2013 2:12:30 GMT
Saturday
HR: 61 I think this is the lowest
Sleep: 8 hours
I was excited to re-do 12.3. At the time, this WoD left me in tears, staring up at the bar. Eventually I got 1 T2B. Now I'm at the stage of working on proper T2B using lats (rather than relying on core and flexibility). But my dad called to say he was on his way to my sisters for her birthday. Panic stations. Clean the house, spend quality time with Blackie. He's getting suspicious that something is amiss.
Breakfast
Green juice with some pineapple (I remember Georgia saying tropical fruit is good? According to Chris Kresser or Ray Pete?)
Lunch
Veg
Salmon
I think the rest of this weekend is going to get messy. I'm [packing some food to take. And hopefully I can get to the Common Ground Cafe tomorrow for pancakes and crumble. I'm deeply concerned I won't be able to get any green bards from Addison Rd markets tomorrow.
|
|
|
|
Post by Emma on Sept 1, 2013 7:36:32 GMT
Saturday cont
Power lifter day. Let's pretend I needed the glycogen. Ate some pumpkin and quinoa balls, chocolate, coconut and chocolate probiotic energy bar, and paleo cupcakes on the train heading to Katoomba. I really hate sitting still for more than a few minutes.
Dinner
Roasted white potatoes (wow, it had been sooooo long since I ate white potatoes!) with brie cheese and salt, BBQ mushrooms, onion, some greens, some toblerone chocolate, some paleo cake.
Ample vodka and soda waters. Went to bed feeling very, very sick. But I do not want to be one of those people that turns up to parties with a tub of carrot sticks. Please shoot me.
|
|
|
|
Post by Emma on Sept 1, 2013 12:31:48 GMT
Sunday
I feel awful. Away from home and the Addison Rd markets. I guess I'll make up for it somehow. Is that necessary? Is it really such a big deal to eat and drink some 'non-food'? Maybe not. Is this worry amplified because I'm feeling fat? Probably.
Breakfast
Black tea
1/2 avocado
Banana
Coffee
Paleo(ish) vegan brownie
Lunch
Coffee
Green hippy bars (went to the cafe in Katoomba!)
Carob fruit and nut cluster
Pumpkin quinoa balls
Dinner
Japanese
Chocolate
Ugh, feel really sick. And fat. And a little deranged.
|
|
|
|
Post by Emma on Sept 2, 2013 10:16:41 GMT
Monday
HR: 66
Sleep: 7 hours
Breakfast
Warm water with lime
Banana
WoD
Shoulder press and negative pull-ups 6 sets 3, 3
SP feeling much more comfortable. Learning to dig in and push in the OH stuff. 30kg feeling pretty good. Used fat bar for negative PUs.
3 rounds 15 HPCs, 15 burpees. Loved it. Rx was 42.5kg. Used 40kg. Focus on using hips and hitting pos 1 and 2 every time. Time 8.06. I broke up the second and third rounds of HPCs, although I think it was unnecessary. The weight wasn’t heavy but I felt like I was resorting to reefing the bar up instead of using proper technique. Amazing how I care. Held each catch for a second or so. I need to work on smoother transition between reps. I think that will involve dropping the bar back to hips, not thighs.
Lunch
Sweet potato, veg, kimchi
2 eggs
Mushrooms
50g smoked salmon
Open gym
Back squat 6 x 5 @65kg.
I was dreading these. But actually they felt ok. Initiating squat with knees out. Really happy that they didn’t feel too bad. Especially after a weekend of eating and drinking. Feel like crap, however, I acknowledge that it’s all in my head. Perfect practice makes perfect. Good enough can piss-off.
And did some snatch doubles at 30kg for good measure. Hip feeling good since being stricter on not favouring my right leg.
Dinner
Veg
Salmon
Mussels
Snacks
2 x long black
2 x green hippy bars
Toasted sprouted bread with butter and honey
Carob chocolate bears (weaning myself off these)
|
|
|
|
Post by Emma on Sept 3, 2013 11:44:23 GMT
Tuesday
HR: 66 (bit high)
Sleep: 7 hours
Pre-WoD
Hot water with lemon
Banana
WoD
Did 5 x 10 push-ups instead of squats. Definitely getting more logical. Squeezing my butt helps me get chest to deck instead of belly to deck.
Left hip felt tight in the box jumps.
Post-WoD
Green juice
Lunch
Veg
Eggs
Mushrooms
Smoked salmon 50g (early lunch before uni)
Dinner (before BB)
Sweet potato
Ocean trout
Kimchi
BB Club (Yaaaaayyyyyy!!!!)
Snatch 4 x 3 @ 80%
2 warm-up sets at 25kg, 30kg. All sets at 32.5kg. Some were good - no riding down. Some were caught at parallel and ridden down.
Back squat 6 x 2 @ 65kg
Didn't do any warm-up sets, so first set was messy. But the rest felt comfortable and fast.
Hang clean pull 5 x 3 @ 65kg
Starting to make more sense...
Post-BB
Sprouted toast with raw gruyere cheese and salsa
Sprouted toast with honey and butter
Snacks
2 x long black
1 x green hippy bar
Using new set-up position, which is helping me keep my arms straighy for longer. The flow-on effect of this is that I can hip bump the bar up, and this is my cue to drop under!
|
|
|
|
Post by Emma on Sept 4, 2013 7:02:16 GMT
Wednesday
HR: 68
Sleep: 7 hours
Pre-WoD
Hot water with lemon
Banana
WoD: Jerry 30:53. Last time I did Jerry was at IWCF, and it took 27 minutes. I prefer the run at IWCF because it's shorter and I love the hill, which is a great to gather momentum and make up time. Oh well. Stop whining silly girl.
First run took just over 10 minutes. Feeling tightness in my left hip, right calf tight. Row kept about 2.25. Second run felt better. Still slow. Was aiming for under 30 minutes.
Lunch
Sweet potato and veg (I think I need to eat less sweet potato, it's prob too much starch and too much food)
2 eggs
Smoked salmon
Open gym
Snatch doubles
25kg
25kg
25kg
25kg
27.5kg
30kg
30kg
32.5kg
32.5kg
Finding my hips, and cue to drop under. Still not dropping all the way every time, so my lifts are inconsistent.
Jerk
Started with triples
3 x 25kg
3 x 25kg
3 x 30kg
3 x 32.5kg
3 x 35kg
3 x 37.5kg
3 x 40kg
Dropped to singles
1 x 42.5kg
1 x 45kg
1 x 47.5kg
1 x 50kg
GHD 3 x 10. Movement much more comfortable. Using for glutes and hams.
Post open gym
Banana
Protein shake with coconut water
Mental narrative is really whiney today. Left hip tight, right ankle and calf sore, and tight. Really don't want to run. Don't want to row. Don't want to run. Oh shut up Emma, your calf is nt going to explode. Stop being a wuss. Still failing to push myself in running and rowing. Picking a cadence and sticking with it.
|
|
|
|
Post by Emma on Sept 4, 2013 10:36:21 GMT
Wednesday dinner
Sweet potato and kimchi
Salmon
1 egg
Sprouted toast with butter, avocado, honey.
I think I have to eat less sweet potato, must lose some weight.
|
|
|
|
Post by Emma on Sept 5, 2013 11:30:55 GMT
Thursday HR: 66 Sleep: 9 hours - ahhhhh blissful! Rest day Breakfast Hot water with lemon Green juice with coconut water (drank it while working on uni stuff - straight to work) Lunch Quinoa Pesto Ocean trout Greens Pre-BB dinner 2 x slice sprouted toast with avocado BB Club Clean 4 x 3 @ 80% - I usually assume a max of 62.5kg. But today I worked off my actual max of 55kg. All sets done at 45kg. Felt comfortable. Catching at bottom of the squat, finishing the pull. Not really achieving a hip bump yet. But elbows getting faster. Back squat 6 x 6 80%. The day I have been dreading. First 4 sets were fairly fine. Last set was unpleasant. Happy that 65kg is starting to feel fairly light. Hang snatch pulls 5 x 3 all done at 45kg. Felt so light after those squats! Getting the hip bump  Jerk 5 x 3 Played around with squat jerks. Did 4 sets of 3 at 25kg. I like jerks now Post BB dinner Sweet potato Gruyere cheese (made from raw milk) Oyster mushrooms 2 eggs Banana I am so happy that I survived the 6 x 6 back squats with 65kg. I am feeling more confident with back squat from this program. And I think learning to squat less parallel has made a huge difference. More GHD are in order to strengthen my deadlift area. |
|
|
|
Post by Emma on Sept 5, 2013 12:08:04 GMT
Oh I should say I will catch up on a proper jerk practice next week in open gym on Monday, because yesterday, I worked up to a 50kg single after triples.
|
|
|
|
Post by Emma on Sept 6, 2013 14:05:36 GMT
Friday
HR: 71 really high. I hope I don't die
Sleep: 7-8 hours.
My legs started hurting in bed last night. Thought about getting up to foam roll but was too lazy. Figured I'd be fine by morning. And I pretty much was. Take that 6 x 6 squats!
Pre-WoD
Hot water and lemon
Banana
WoD
Power cleans - the instruction was to make them perfect. Music to my ears! Worked up to 50kg. Not worried about going heavier until I have consistency and prettyness at 50kg.
The WoD was ok, I thought the squats and cleans would hurt me, even at just 35kg. But I was fine. Used the fat bar for chin-ups. Banded the push-ups. So much mucking around with bands that the MU transitions took heaps longer than the cleans and squats!
Lunch
Sweet potato
Mushrooms
Eggs
Dinner
Sushi
|
|
|
|
Post by Emma on Sept 7, 2013 9:11:28 GMT
Saturday
HR forgot. Probably high. Not enough sleep. And probably not enough dinner last night.
Pre-WoD
Hot water with lemon
Banana
WoD
Bent-over rows as strength. These make more sense since I worked out the movement is the same as a pull-up, just on a different plane. Really need to work on my non-existent pull-up strength.
WoD 21-15-9 snatch, pull-ups. Did 25kg for snatches. I didn't really expect them to get quite so brutal. My goal was to hit my hips every time. And I did. But I rode some snatches down, had foot faults and it felt awful. I couldn't help wondering how this could make me a better lifter. I hope I haven't reinforced too many shitty movement patterns. At least I hit my hips every time. And the fact that I was shattered helped take my time to set-up, and pause for tough dust. I scaled the volume of pull-ups to 12-9-6. This was a good choice. And my arm was sore to begin with. )right arm near elbow).
Post-WoD BB (with green juice)
I chose to do the WoD before BB Club so sucked-in me, I have to do BB anyway. And I wanted to. No excuses from whiney Emma.
Snatch 5 x 3 85% (5 sets @ 32.5kg, 1 set at 35kg)
Did 5 sets at 32.5kg. The first few sets were nasty. My everything was tired. But I chose to do the WoD, so here were the consequences. Did one set at 35kg, which was my last and best set. The last snatch is going down as a proper one. So that makes about 6 good snatches. 994 to go. Now that I have found the hip bump it made no difference between 32.5kg and 35kg. I was just being a wuss.
Back squat 6 x 2 @ 85%.
I love that I feel pretty comfortable with 65kg. Especially when it's only 2. Though during this process my 1RM back squat went up to 80kg, but I did not alter my working max. Next round I will.
Clean pulls - with straps 5 x 3
First 2 sets at 55kg, final 3 65kg. It was easier with 65kg to feel some weight. Though I was getting tired.
Finished-off with 3 x 10 GHD sit-ups with arms folded.
Lunch
Massive breakfast with eggs, haloumi, mushrooms, spinach, roasted tomato, roasted capsicum, salsa, grilled zucchini, potato rosti at great cafe with Kiera and Jimmy. Wow I was so hungry and ate so much, so joyfully. I will be back. I love no being a vegan! I can eat eggs and haloumi! Yum!
Dinner
Planning fish and veg with some salad. I may still be full. But I will eat.
Snacks
Citrus protein bar from Denise (eaten while foam rolling)
Chocolate
1 x long black
|
|
|
|
Post by Emma on Sept 8, 2013 12:04:56 GMT
Sunday - rest day. Feeling pretty good. Forearms are a really tight and sore after all those snatches yesterday. But legs are fine. Not feeling the GHD sit-ups yet. Should really do mobility at home more regularly.
HR 67
Sleep 8 hours
Breakfast
green juice
Lunch
Veg
Addison Rd markets salmon
2 eggs
Dinner
Sushi
Snacks
Protein bar (Denise special)
3 green hippy bars. I really need to cut back on these.
1 x long black
I'm not sure if I'm hungry or tired. I might be emotionally drained. I think I need to cut back on food and nourish myself in better ways. Study is helping in this respect. And BB Club helps. I'm undecided on the competition thing. I don't think I'm a competitive person at all. I really don't care what anybody else does other than to be happy for their achievement. So competition is a bit lost on me. But I do like to play with my friends, so in that respect I'm looking forward to a day of lifting, which would otherwise be my rest day. I won't be taking a rest day next week (unless something goes wrong) so I guess I'll do whatever feels right on the day. As long as the lift is perfect, that's all that matters.
|
|
|
|
Post by Emma on Sept 9, 2013 6:45:26 GMT
Monday
HR: 67
Sleep: 6 hours
Feeling tired and a little dazed today. I'm worried I will be hopeless in the WoD.
Pre-WoD
Hot water and lemon
Banana
WoD
Heaps of pain in my left hip on external rotation. Feel tired and crappy. Worried about sucking in the WoD a bit. But hoping it'll be OK.
5 rounds 5 front squats; 10 lateral burpees; 15 PP. Did Rx weight of 30kg. Struggled in the PP. Ended up breaking up into sets of 5 for last 2 rounds. It was a breakdown in technique. I thought I should finish in about 10 minutes, but took almost 15 minutes. I kept dropping the bar, looking at the bar, avoiding the bar. Lost the mental game in a big way. Sucking at the WoD, however, does not make me a bad person.
Post-WoD
green juice
Lunch
Sweet potato (reducing the amount further)
1/2 serve smoked salmon from Addison Rd markets
Salad greens
2 eggs
Mushrooms
Open gym with Kiera yaaayyyy!
5 rounds
10 x GHD for glutes and hams
10 x GHD sit ups
10 x GHD back extensions
I really have a strength deficit in my lower back. Maybe where I fractured my spine years ago. I need to work on that! I plan to work on glutes/hams/lower-back in open gym to improve my squat. I love to squat.
Post BB
Green bar snack.
|
|
|
|
Post by Emma on Sept 10, 2013 1:02:26 GMT
Monday night
Dinner
Small amount sweet potato with sauerkraut greens
Ocean trout
1 egg
Toasted sprouted bread with gruyere cheese and salsa
Toast with butter and honey
Feeling thick, and chunky. Developing a bit of a gut. Too much starches I think. Don't care too much at this stage. Just an observation.
|
|
