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Post by Emma on Sept 10, 2013 10:59:07 GMT
Tuesday
HR 74 - whoa that's way too high.
Sleep: 6 hours. bad dreams. I think it was the cheese? Feeling really tired. Considered going back to sleep. But decided to get up and WoD.
Pre-WoD
Hot water with lemon
Banana
Coconut water
WoD
Power snatch 7 x 3
Sat on 30kg for most of the sets. Was all unco-ordinated today. Not punching the weight out properly. Sigh.
A pull-up WoD. Just what I didn't want when I'm feeling crap. But it was ok. The 15kg walking lunges were fine. But was hyperextending my back. Really need to work out how to understand that better. I need to work on pull-up strength pretty desperately.
Lunch
Sweet potato with raw sauerkraut greens
Mushrooms
2 eggs
Dinner - pre BB
Sweet potato and greens
Ocean trout
BB Club
Clean 3 x 2 @ 85%
My max clean is 55kg, which means 85% is only 45%. When I lift with my snatch buddy I use a working max of 65kg. I don't really know what I should be doing. 45kg is light, but I get the chance to work on speed. Anyway, today I felt fast and powered out of the bottom of the squat really easily. Must be getting stronger.
Back squat 5 x 5 85%
Wow, these felt really comfortable and fast. Hitting the bottom and powering out. 65kg back squats, you are my friends. Mind you I'm not so sure about 2 x 2 at 100%. Ugh.
Hang snatch pull 5 x 2
Making more sense. But I need to go from above the knee. Used 45kg
Jerk
1 x 30kg
1 x 35kg
1 x 40kg
1 x 45kg
1 x 50kg
So glad my jerk matches my push-press! 50kg went up easy, no press-out. I wonder if I can hit it after a clean...
Post BB
Protein shake with coconut water
Sprouted toast with butter and honey
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Post by Emma on Sept 11, 2013 12:43:42 GMT
Wednesday
HR 72
Sleep 6 hours
Reeeaaaallly sleeeeepy. Neeed sleeeep. Farrrrk.
Pre-WoD
Hot water and lemon
Banana
WoD
RIng dips much stronger. Red band. Too heavy.
Running WoD. Ugh. Did ok. I was consistent in each movement. Held onto the bar in thrusters. Shoulder was getting sore so was more mindful of initiating movements properly.
Post-WoD
Green juice
Lunch
Pumpkin and chia toast with 2 poached eggs and ricotta
Mixed berry cupcake with cream cheese icing
Banana bread
Dinner
Goats cheese and pumpkin salad
Zucchini pasta dish
Snack
Green hippy bar
2 x long black
Banana
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Post by Emma on Sept 12, 2013 7:16:59 GMT
Thursday
HR: 71 - too high, need rest. Probably eating too much acidifying food, too.
Sleep: 6 hours
Pre-WoD
Hot water with lemon
Banana
WoD
Power jerk doubles. Done as pause jerk, jerk complex. Need to work on slowing down the dip.
20 minute AMRAP of 200m run; 10 Russian KB swings 20kg; 10 goblet squats. 7 rounds plus 200m run.
Felt terrible today. Rolled out my quads - hurt like hell. Lower back pinching, tight and tired. Left hip really tight and painful. Not a big problem for this WoD. Meant I had to keep good form on KB swings and use glutes and hams, rather than lower back. Was barely running on the runs, felt like I was in slow motion, was hurting me. But once it was over I was ok. Should roll out more before BB club tonight.
Post- WoD
Green juice
Lunch - went to The Grounds for Hala's birthday
1/2 piece sour dough toast (was soggy and horrible, not nice bread at all. Not worth eating)
Avocado
Poached eggs
Haloumi
Tomato
Snacks
3 x long black - not feeling too good
1 x orange almond meal cupcake
Cheese samples at Alexandria place. Bought some truffle infused pecorino.
A few samples of dulce de leche peanut butter. Very nice.
Went for acupuncture. Treated lower back and right foot/ankle. And now I have some weird things stuck on my back until Saturday. Have to deal with my hyperextension problem. Also thinking of going to get blood work for thyroid function/insulin resistance etc. Could explain why I'm gaining so much weight around my belly. Weird to note that when I was 13 kg lighter around easter time my nutition was at what I would consider it's worst. I was living on cheap chocolate and sushi... Go figure. Also going for a dexa scan next week.
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Post by Emma on Sept 12, 2013 11:05:44 GMT
Dinner pre-BB
Sweet potato and greens
Ocean trout
1 egg
BB Club
Snatch 5 x 1 @ 90% = 37.5kg
First 5 snatches at 37.5kg were low power snatches. So frustrating. Wanted to have a hissy fit and go home. Hormonal. The last couple were good. Relief. Phew. That's a satisfactory ratio. But this is not making me happy.
My thinking about defining success is all fucked up. My system of valuation is wrong, in that it can only make me miserable.
My thinking is that the snatch is a sequence, which includes, but is not defined; by getting the bar up. My thinking is that catching in a power position, or even below power but not A2G is the same as a fail in a test of perfect/not perfect. I understand that in competition it's fine to catch in lock-out in a power position and ride it down. But I don't care about competing. I care about lifting. So I need to work on my mental discourse. But how? Maybe I should figure that if I'm going to power snatch/ride it down it might as well be with as much weight as possible...
Back squat 6 x 2 @ 85% - 65kg.
Wow, that 65kg is so easy now! I'm a few sessions away from testing my 2 x 2 @ 100%. i think I can do it. Keeping more upright, and using glutes and hams more effectively.
Hang clean pulls 5 x 3 @ 65kg
Fast and hitting hips some of the time.
Post BB
Protein shake with coconut water
Sprouted toast with avocado
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Post by Emma on Sept 13, 2013 6:52:38 GMT
Friday
HR 71
Sleep 8 hours
Hip and back hurting more than yesterday. Decided to rest today and let the acupuncture things on my back do their work. Lots of pain in external rotation of hip, pulling on my back. Annoying. Could be part of why I kept stuffing up my snatches last night and catching too high. Not sure what to do about Sunday. I'm not ready to snatch or jerk much yet...
Breakfast
Green juice
Lunch
Veg
Salmon
2 eggs
Snacks
2 x green hippy bars
1/2 nutri nosh bar
I've been feeling quite tired and fat lately, so my acupuncturist suggested a blood test and to take him the results. Maybe it's a thyroid thing. So what's the thing you really don't want to hear from a pathologist with a needle in your vein? "well, that's never happened before". I kinda flexed and the needle shot out of my arm, shooting blood everywhere. Oh dear.
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Post by Emma on Sept 13, 2013 11:00:01 GMT
Friday dinner
Pumpkin, quinoa, brown rice, buckwheat, tandoori
Mussels
Protein shake
Hip and back hurting. Maybe an early night.
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Post by Emma on Sept 14, 2013 5:39:11 GMT
Saturday - Yaaaay I love, love, love Saturday!!!
HR: Forgot. I started out having an argument with myself that if my HR is above 70 I won't do the WoD. But I annoyed myself and had to get up.
Pre-WoD
Coconut water
Banana
WoD
AMPRAPs of 10 cleans, 15 S2O, 20 burpees, 10cal row. 35kg
The first round of S2O was the worst until I warmed up. It felt heavy. Then I remembered I could drop my elbows and just bounce them up. Much easier. But this because problematic because I was struggling to keep the bar on my shoulders as I got sweaty. And I flipped the bar too hard on a clean and whacked myself in the throat. Painful. Oh well, just keep moving. The burpees were so slow, I felt like I wasn't really moving at all. But I'm happy I decided to Rx the weight - thanks Dave.
Post-WoD
RealFood!!!
Lactose-free vanilla protein shake with banana. OMG. So good. Why didn't I know about that? Really joyous experience
Banana bread with 2 poached eggs, ricotta, avocado, honey
Long black
Yummo
And got some take-away for later. Picante chicken with sweet potato (yes, chicken - this had better make me stronger) and goats cheese salad.
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Post by Emma on Sept 14, 2013 5:42:55 GMT
Oh I forgot I started todays BB Club and failed miserably to achieve anything (not miserably really, more of a happy fail).
5 x 1 clean @ 90%
Should have used 50kg, but my legs were tired. Used 47.5kg. Powered out of the squats and managed to hit my hips in the clean for the first time! By jove, I think I get it! Still need to work on keeping arms longer for longer. I love BB Club. I'm happy with that effort. Training smart.
Did a couple of token snatches and some foam rolling. Still took me till 12.30pm.
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Post by Emma on Sept 15, 2013 4:52:42 GMT
Saturday night
Dinner
3/4 picante chicken with sweet potato meal from RealFood and 1/2 pumpkin salad
Nutri Nosh bar and a mineral water at the Beresford. I thought I should probably feel like a bit of a loser. But I really didn't. I choose Barbell Club.
Got home about 11.30pm and ate 3 slices of sprouted bread toasted with avocado, and a banana. So hungry. Need fuel for tomorrow.
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Post by Emma on Sept 15, 2013 9:38:53 GMT
Sunday - comp day! Jeepers creepers.
HR: Forgot! Too high for sure. Tired and nervous but really excited.
Sleep: 6 hours
It's comp day!
Breakfast
Green juice
Coconut water
Coffee
Comp day!
Snatch
Decided to start on 35kg. Did about 10 to warm-up. Maybe over-the-top. Hmmmm, so out of character. Lol. 35kg was a green light. Not a great snatch, caught in power position. But I didn't care at the time. And I still don't. I'm happy.
Second snatch 38kg, pressed it out. I knew it. Still happy with the lift.
Third snatch 40kg - had to fight to keep it up, nearly lost in front. I think I probably bend my arms too soon. No idea. It was a total blur. But there was no way in Hell I was going to lose that goddam snatch. I think I made the right decision to aim to finish on 40kg considering my PR is 41kg. I think I will hit 45kg soon it I can just learn how to pull like I'm saving a goddam lion cub from a current.
C&J - my jerk has improved so much so quickly of late. I did about 3 extra jerk sessions and it made all the difference in the world. My best jerk is 50kg to match my push-press. But after pressing out my second snatch I was nervous of my shoulder. Pretty sure I was going to press out.
Started on 40kg. Made it. The clean was effortless, which is awesome.
Second C&J went for 45kg. Pressed it out. Should've warmed up my jerk... Oops, I totally forgot.
Third C&J stayed on 45kg. Made it. Thought maybe I should've hit 47 as it probably wouldn't have made much difference. But I don't have much faith in my jerk. More work.
So all in all I finished with a 40kg snatch, and a 45kg C&J. I'm happy with my progress this last 6 weeks of BB Club. My lifts are much more consistent and neater. I finally get the hip bump! I think this is the start of a revolution.
Food - wow, must have been the nerves, such a hungry day.
3 Nutri Nosh bars (I think at about 500 cals each, which makes my daily weight-loss allowance?)
Lunch was 2 cauliflower fritters and 2 sweet potato fritters with 2 eggs and salad
Dinner sweet potato with salmon and salad greens and 1 egg.
Maaaasive protein day.
Oh and a green hippy bar. Might eat some sprouted toast with honey later.
Very happy.
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Post by Emma on Sept 16, 2013 9:22:00 GMT
Monday
HR: 70 – it’s been a while since my RH has been normal. And last week I went for a blood test for thyroid, magnesium, liver etc. and my blood pressure was too low (under 100over whatever it is). Actually it was a traumatic experience.
Sleep: 7 hours
Breakfast
Coconut water
Banana
WoD
Single thrusters. Did a few at 25kg, a few at 30kg, singles at 35kg and 45kg. I was talking too much to get enough lifts in. Sorry Simon.
Fran PB- Woooohoooooo!
Beat my old time by 31 seconds, and didn’t have to no-rep any pull-ups! Yay! Thrusters all unbroken and not heavy but the volume is overwhelming. Pull-ups felt like they went forever. Quickly resorted to singles to avoid any no-reps. And because it was hard. Time 7:59. I was going for sub-8.
And I had really good motivation to succeed.
Lunch
Sweet potato
2 eggs
Mushrooms
50g smoked salmon
Dinner
Sweet potato and sauerkraut
Salmon
Chilli
Snacks
1 x long black
2 x green hippy bars
1 Nutri Nosh bar (mint)
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Post by Emma on Sept 17, 2013 11:13:13 GMT
Tuesday
HR: 65 - finally back down a bit.
Sleep: 8 hours, pretty good sleep
Pre-WoD
Hot water with lemon
Banana
WoD
Back squat - felt good. Using a working max of 80kg.
8 x 50kg
8 x 55kg
6 x 65kg
6 x 67.5kg
WoD 5 rounds 12 hang power snatches 25kg 10 push-ups Time 10.35. Push-ups were terrible.
Lunch
sweet potatoe with greens
Smoked salmon
2 eggs
Mushrooms
Dinner
Quinoa with salsa
Trout
BB Club
5 x 1 dip snatch, snatch - 30kg. Felt ok
5 x 5 push-press 35kg.
lots of sumo deadlift. Confusing, felt weird used 65kg.
Post BB club
Protein shake with coconut water and banana
sprouted toast with avocado
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Post by Emma on Sept 18, 2013 10:45:33 GMT
Wednesday
HR 69
Sleep 8 hours
Pre-Wod
Hot water with lemon
Banana
WoD
Left hip horrifically tight. First couple of runs felt rough, but I thought a run was ideal. One legged lunge squats stretched hip out too. Painful. Chin-ups re terrible. Felt like my lats were being ripped off my ribs. Ouch.
Post-WoD
Green juice
Lunch
Steamed mussels with spicy tomato salsa. I think there was some vegetable oil in there somewhere. Not very pleasant. Mussels were nice. Has some rice too. Soooo hungry. But not desperate enough to eat the white bread.
Dinner
Sweet potato
Greens
Ocean trout
1 egg
Snacks
1 NutriNosh bar
1 green bar
1 slice sprouted toast with avocado
2 x long black
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Post by Emma on Sept 19, 2013 11:01:55 GMT
Thursday – rest day! Yaaay active recovery!
Left hip, glute, lower back really tight and almost painful. Hurts when I lift my leg and on external rotation. Being careful.
HR: 71 – how am I going to get this back down?
Sleep: 7 hours
Pre-WoD
Hot water with lemon
Banana
½ coconut water
WoD
Deadlifts 5 x 5 – with instruction to lower the bar silently, not even a click, and not heavy.
5 x 55kg
5 x 75kg
5 x 85kg
5 x 90kg
5 x 92.5kg
Felt really comfortable today. Heaps more in the tank. But hip pain is also hurting my quad so I am being sensible and not going heavy.
Helen PR- 13.57Rx. First time doing Helen Rx! Yaaaaaaay!!! Pull-ups were slow but good. No misses. All reps were good. KB all unbroken. Perfect active recovery…
Post-WoD
Green juice with pomegranate
Early lunch at RealFood – odd to eat before midday.
Pumpkin and banana bread with 2 poached eggs, ricotta, avocado and honey
2 x protein shakes with 50/50 almond milk and ‘lactose-free’ milk with vanilla and banana. I love these.
1 x long black
Pre-BB early dinner
½ roast vegetable and boccocini salad
Picante chicken with sweet potato mash from RealFood
Barbell Club
Went to Chiro this arvo. Have loads of inflammation in left lower back/pelvis. Needs to be sorted out. Adjustment made a huge difference. I can actually lift my leg for the first time in 2 weeks.
Dip clean, clean 5 x 1
1 x 35kg
1 x 40kg
1 x 45kg
1 x 47.5kg
1 x 50kg
Felt good today. I think 50kg dip clean is a PB. Wrist and forearms hurting by the end of set 5.
Shoulder press to heavy single
Finished with 32.5k. Failed at 35kg. Wrist killing.
Front squat AMRAP @ 80% of BS 1RM
5 reps @ 65kg. I decided at the start I would get 5 reps. Fifth rep was pulling me over a bit so I think 5 was a good call.
Snacks
Pumpkin and banana bread from RealFood
RealFood banana and chocolate protein ball (love, love, love)
Post-BB Protein shake with coconut water and banana
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Post by Emma on Sept 20, 2013 14:28:55 GMT
Friday
HR 73
Sleep 7 hours
So sleepy today. Head feeling a bit fuzzy. Oh well.
Pre-WoD
Hot water with lemon
Banana
WoD
Push-ups, dips and pull-ups. Terrible worst movements. Dips getting better but push-ups and pull-ups have gone downhill. I think it's because I'm too heavy.
WoD 21-15-9 burpees and T2B with a 50m 10kg walking lunge (x3). Slow and painful T2B. Hands hurting, and stopped to swear. Hated it. The walking lunges were tough on the hip, but in a good stretching kinda way. 18:13. Remembered Sunday was the comp, so I need a rest day.
Lunch
RealFood vegetable stack with pesto and parmesan, added 2 eggs and some smoked salmon
Dinner
Picante chicken with cauliflower rice
2 x quinoa and pumpkin tandoori balls
Snacks
1 x long black
1 x orange almond meal cupcake
vegan banana bread (not helping with the fatness issue)...
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