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Post by Emma on Sept 21, 2013 9:11:27 GMT
Saturday – rest day.
HR: 66 - better
Sleep: 8 hours – needed that.
Pre-BB Club
Green juice
Coffee
BB Club
10 x 1: 5 stop snatch
I like this.
1 x 25kg
1 x 25kg
1 x 27.5kg
1 x 27.5kg
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg
All were reasonable comfortable. I think I managed to keep upright and catch well in each complex.
10 x 1: 5 stop C&J (with pause jerk)
1 x 30kg
1 x 30kg
1 x 32.5kg
1 x 32.5kg
1 x 35kg
1 x 35kg
1 x 37.5kg
1 x 37.5kg
1 x 40kg
1 x 40kg
So much better at jerking now. Cue is head through and everything else follows. Feel like I’d like to test my max clean, it’s been ages.
Post-BB
Citrus NutriNosh Bar
Lunch
Sweet potato
2 eggs
Mushrooms
Smoked salmon (100g)
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Post by Emma on Sept 22, 2013 8:50:31 GMT
Sunday
HR: 64
Sleep: 8 hours
Rest day - for real this time. But I don't have a strategy yet to eat less on rest days. I will have to work out some rules to follow. But not today.
Breakfast:
Green juice
Coconut muffin
Coconut gingerbread man
Lunch
Veg
2 eggs
Smoked chicken breast from Organic markets
Dinner
Sweet potato
Mushroom stuffed with truffle pecorino (big chunk)
Green raw sauerkraut
Snacks
NutriNosh bars
Green bars
Fat reduction plan starts next week. Not sure how to structure.
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Post by Emma on Sept 23, 2013 9:50:01 GMT
Monday
HR: 69 - back up again... Not good. Maybe too much cheese
Sleep: 9 hours - good sleep but woke up feeling tired. I think dehydrated.
Pre-WoD
Hot water with lemon
Banana
WoD - feeling kinda crappy. I think too much tea over the weekend. My body feels heavy.
Back squat 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% - feeling super weak today. I want to indulge my mental narrative and scale the weight back. But I don't.
8 x 55kg
8 x 60kg
6 x 65kg
6 x 67.5kg
WoD 4 rounds 10 x 40kg PCs 10 x lateral burpees 10 x T2B time: 11:58. Didn't want to move. Couldn't find any rhythm with the PCs, they were clunky and unco-ordinated. T2B were slow and awkward. Only 1 miss, which is great. New T2B technique will make me faster and more efficient, eventually.
Post-WoD
Green juice
Lunch
Sweet potato with green sauerkraut
2 eggs
Exotic mushrooms
Dinner
Sweet potato
Trout
1 egg
Chilli
Snacks
1 x long black
1 x green bar
1 x NutriNosh bar
Banana
This is day one of my fat loss plan. My plan is to better understand macro consumption, and then I'm not sure about the next step. I think I am aiming for 100g of carbs each day. At this stage I have no idea what that means.
I may eat some sprouted toast later... Trying not to eat...
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Post by Emma on Sept 24, 2013 11:10:27 GMT
Tuesday
HR: 64
Sleep: 8 hours
Pre-WoD
Hot water with lemon
Banana
WoD
EMOM for 10 minutes 3 chin-ups. Used purple band. Used lats ☺
5 rounds: 10 PP (30kg), 15 airsquats, 20 Russian KB swings (20kg), 200m row, 1 minute rest. Total time: 12:14. Felt good in the PP got bounced through them all comfortably, didn’t lose foot position or control of the bar. Airsquats first 4 rounds I think were too slow, working on keeping control of the movement and doing them all properly. But forgot could go faster. New strategy in rowing helped me stay under 2.00.
Post-WoD
Green juice
Lunch
Sweet potato
2 eggs
Mushrooms
Smoked salmon
Dinner
Sweet potato (less)
Ocean trout
Veg
Snacks
2 x long black
1 x NutriNosh bar
1 x peanut butter quest bar
Banana
Post BB protein shake with coconut water and banana
Barbell Club
Snatch deadlift and snatch 10 x 1
First 5 used 30kg
Last 5 used 32.5kg
Getting better at the co-ordination thing. Simon said something a couple of weeks ago about lifts all working in synergy, but still with an patterned and repeated order. So that kinda blew my mind.
Hang clean and jerk 10 x 1
First 3 used 35kg then used 40kg. Head through! Head through! Head through! Head through! Head through! I need to get my head through.
Press 8 x 3 @ 65% used 25kg.
Got blood test results. Cholesterol is high at 8.5 (should be 3.5-5.4). Maybe this is related to my extreme weight gain? Too much oily fish or coconut fat? I don’t know. The doctor was really pissed off when I said I wanted to take the report to my acupuncturist.
But Thyroid function and everything else is normal. I don’t really know what to do about this. Hopefully I can get the weight back off. My mental narrative is pissing me off.
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Post by Emma on Sept 26, 2013 2:12:08 GMT
Wednesday
HR 64
Sleep 8 hours
Pre-WoD
Hot water with lemon
Banana
WoD
3 x hang power cleans
Finished on 3 x 55kg. Catching too high (shows plenty of room to move), but neat and comfortable.
15 minute AMRAP 10 x push-ups, 10 x pistols, 10 x pull-ups. Finished 6 runds on the nose. Pistols were all over the place. Rough on left hip. Tight and sore. Push-ups getting better with new cues. Still a weakness to work on. Yaaay!
Lunch
Sweet potato
Egg
Veg
Dinner
Sweet potato
Salmon
Snacks
3 x long black
1 x nutrinosh
1 x green bar
1 x Quest bar (at about 2am)
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Post by Emma on Sept 26, 2013 11:04:14 GMT
Friday
HR: 65
Sleep: 3 hours
So tired, not enough sleep. To WoD or not to WoD…. Hmmmmmm, just kidding, it’s not really a question. But feel whiny and doubtful. Just exhausted. And my glutes are hurting from yesterday’s pistols. My hands are so sore. My head is telling me I won’t be able to run or row today. So what, I’ll just turn up anyway.
Pre-WoD
Hot water with lemon
Banana
WoD
Jackie: 9.59 Rx. I like this WoD. I couldn’t hold a decent pace in the row, was slow. Wanted to go home. The thrusters were unbroken, resting at the top. But I think I set my pace way too slow on light thrusters. I should learn to push. Pull-ups were better than I expected considering how sore my paws are. I love that my kipping is getting stronger and more consistent!
Post-WoD
Green juice with pomegranate for some extra energy.
Lunch
Pumpkin and banana brad with ricotta and honey
Vanilla protein shake (50/50 almond milk and ‘lactose-free’ milk) with banana
Long black
Paleo Anzac bikkie (soooooo good)
Dinner
Picante chicken with sweet potato mash from RealFood
Salad
Carob bears
BB Club
Hang snatch, snatch balance 10 x 1
3 x 1 @ 25kg
7 x 1 @ 30kg
Clean deadlift, clean, jerk 7 x 1
2 x 1 @ 35kg
5 x 1 @ 40kg
Back squat 5 x 2 @ 80%
5 x 2 @ 65kg
Snacks
Post BB protein shake with coconut water
2 x long black
Other
I took my blood test results to my acupuncturist for analysis. He felt that my liver is responsible for my really high cholesterol. And that is cause is likely stress. My acupuncturist will help my liver and I’ll retest my blood in a month and again in 3 months.
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Post by Emma on Sept 28, 2013 5:24:00 GMT
Friday (above was Thursday; shows how tired I was!)
HR: 77 - I think I am too stressed. I have to find a way to deal with stress, even though I don't feel stressed.
Sleep: 8 hours
Rest day. I hate rest days.
Lunch
Vegetable stack pesto thing from RealFood
Dinner
Picante chicken with sweet potato mash
Snacks
2 x long black
1 x NutriNosh Bar
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Post by Emma on Sept 28, 2013 5:38:42 GMT
Saturday
HR: 67
Sleep: 6 hours
Pre-BB Club
Green juice
Barbell Club
Snatch 10 x 1 @80%
5 x 1 @ 32.5kg
5 x 1 @ 35kg
5 sets to work up as heavy as possible
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.
Wow, that was an experience... Did 4 sets at 40kg, last set at 41kg. Finished with a dodgy pressed out split jerk. But I'm taking it. That was tough but awesome.
Sumo deadlift 8 x 1 @ 70%
Worked up to max of 95kg. I think that was my limit of the day. Weird how much harder this is than a regular deadlift. I have to learn to keep my knees out, it all feels so awkward. But I love dead-lifting.
8 x 1 @ 70kg.
Post BB Club - sooooo much food.
I ate a coffee NutriNosh Bar while I was deadlifting. Can eat and lift.
Protein shake with 50/50 almond and lactose free milk
Pumpkin and chia bread with 2 poached eggs, avocado and ricotta
1/2 tub berry coconut icecream
1 x long black
1 x anzac biscuit
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Post by Emma on Sept 30, 2013 1:43:19 GMT
Saturday cont
Ate 2 NutriNosh Bars
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Post by Emma on Sept 30, 2013 1:46:45 GMT
Sunday
HR: Forgot
Sleep: 6 hours
Breakfast
Coconut water
Lunch
RealFood Veggie stack thing
Dinner
Sweet potato mash chilli sauce
Salmon
Snacks
NutriNosh
BSc vegan vanilla protein shake
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Post by Emma on Sept 30, 2013 6:50:08 GMT
Monday
HR: Forgot
Sleep: 8 hours
Pre-WoD
Hot water with lemon
Banana
WoD
Snatch complex - 25kg (PS, HS, OHS)
WoD
5 rounds: 5 thrusters (35kg), 7 over-barbell burpees, 9 pull-ups; Time 10.34.
The pull-ups were a slow and painful slog. I hate pull-ups.
Lunch
Pesto vegetable stack with salmon
Open gym
New monthly challenge is plank holds, using a dow to make sure I get the right position. The plan is to understand the position to improve my push-ups. I have to start right to finish right. And also static core work to transfer to lifts such as GDH DB presses from back extension position, front and side planks.
5 rounds
1 minute plank hold
10 GHD back extensions
10 GDH leg curls
10 GHD extension press with 5kg DB (5 each arm; plan to steadily increase DB weight).
Post-BB
Protein shake with coconut water and a banana (maybe too much carb with banana?)
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Post by Emma on Sept 30, 2013 10:11:43 GMT
Monday cont
Dinner
Mashed kipler and sweet potatoes
1/2 breast smoked organic chicken
2 eggs
Mushrooms
Apple cider vinegar
Need a rule about when to stop eating. I'm thinking of an 8pm cut-off.
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Post by Emma on Oct 1, 2013 11:10:54 GMT
Tuesday
HR: 67
Sleep: 6 hours
Sooooo tired for some reason. Had a terrible sleep.
Pre-WoD
Hot water with lemon
Banana
WoD
Back squat
8 Back Squats, 65% 1RM | 60 kg
6 Back Squats, 75% 1RM | 65 kg
4 Back Squats, 85% 1RM | 70 kg
4 Back Squats, 90% 1RM | 70 kg
Feeling tight in lower back from yesterdays open gym. Not pain, just fatigue. But squats were fine, fast and hit rock bottom each rep.
WoD 10-1 deadlifts and ring dips. 80kg
I feel so tired and vague that I loaded 80kg instead of 70kg for the deadlifts. Oops. Got through first round unbroken, but felt so disheartened at how heavy it felt. Got through the round of 7 and worked it out. Stopped to count the plates. Oh well. Dave said keep going so I did. Purple band on ring dips, all unbroken and proper turn-out. Lock-out got challenging.
Post-WoD
Green juice
Lunch (I wish I was at RealFood)
Sweet potato
Veg
Smoked salmon
Eggs
Open gym
3 x 10 GHD extension press
Team row 3km, each teammate rowing one minute max effort to get to 3km. Kept all rows around 1.50/500m. Worked out how to use my legs in the row!
Dinner
Sweet potato
Ocean trout
Protein shake
BB Club
Snatch 10 x 3
4 x 3 @ 30kg
6 x 3 @ 35kg
Some of these felt good. I can drop under when I need to. Need consistency.
Hang pause clean pull, hang clean, clean, jerk 10 x 1
2 x 1 @ 35kg
8 x 1 @ 40kg
Back squat 1 x 8 @ 55kg
So tired. Struggled through that BB Club. Still better than being anywhere else.
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Post by Emma on Oct 2, 2013 2:28:53 GMT
Wednesday - rest day. I don't feel like doing today.
HR: was 74 when I first woke up. Stayed in bed another 3 hours and it was 64
Sleep: 8 hours
Breakfast
Green juice
Lunch
Pesto vegetable stack from RealFood
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Post by Emma on Oct 3, 2013 2:16:56 GMT
Wednesday dinner Picante chicken with sweet potato mash Snacks 1 x NutriNosh Bar 2 x long black Upper back and shoulders so tight and stiff  |
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