Friday 31 August

sleep: 1130pm to 730am

930am:
20:00 foam rolling and stretching
20:00 AirDyne at z1
20:00 stretching; hip and shoulder mobility

1045am: eggs scrambled with chicken, broccoli and sweet potato

530pm: grilled steak with sauteed yellow squash

630pm: cantaloupe

CSA box:
3 yellow squash
bag of green beans
3 tomatoes
2 bell peppers
cantaloupe
okra
potatoes
garlic
2 dozen eggs

Thursday 30 August

sleep: 11pm to 730am

930am:
@ 90% effort:
400m run
+
3 rounds of:
10 toes-to-bar
10 push-ups
20 double-unders
(7:22)
5:00 walk rest

@ 90% effort:
400m row
+
3 rounds fo:
10 glute-ham sit-ups
10 squats
20 double-unders
(6:38)
5:00 walk rest

@ 90% effort:
30 AirDyne calories
+
3 rounds of:
10 sit-ups, anchored AbMat
10 walking lunge steps
20 double-unders
(6:18)
5:00 walk rest

@ 90% effort:
400m run
+
3 rounds of:
10 burpees
10 alternating step-ups, 20" box
20 double-unders
(8:24)

1130am: eggs scrambled with chicken, broccoli and sweet potato

630pm: grilled steak with steamed broccoli

Wednesday 29 August

sleep: 12:15am to 7am

930am:
A. High-bar back squat, 3 x 4-5, 30X1; 4:00 rest: 135(5), 165(5), 185(5), 195(2)
B. Power clean off blocks (mid-thigh), 6 x 2 @ 80-90% effort; :60 rest: 93, 103, 113, 113, 113, 113 (using the blocks is awkward)
+
4 sets of:
AMRAP (-3) pull-ups, COVP: 3, 5, 4, 3 (ripped on the first round...)
250m row @ 95% effort: 1:47, 1:54, 1:58, 2:00 (went closer to 100% the first round, which was a bad move)
10 burpees, AFAP
4:00 walk rest
= felt horrible coming off the rower each time, and took about 30 minutes for the dizziness to go away.

12pm: eggs scrambled with chicken, broccoli and sweet potato

730pm: paleo fried eggplant and chicken with tomato sauce

Tuesday 28 August

sleep: 1130pm to 715am

930am:
A. Dips (bar), 4 x 2-3, 22X1; 2:00 rest: unweighted (3), 5(3), 7.5(3), 10(2)
B. Close-grip bench press, 4 x 3-4, 30X0; 2:00 rest: 95(4), 110(4), 115(3), 125(2)
C. Shoulder press, 4 x 5-6, 12X1; 2:00 rest: 65(6), 75(5), 75(5), 80(4)

11am: eggs scrambled with chicken, broccoli and sweet potato

330pm: grilled chicken with cucumber and tomato salad

1130pm: 2 hardboiled eggs

Monday 27 August

sleep: 1130pm to 545am

930am: recovery
15:00 stretching and foam rolling
15:00 AirDyne at z1
15:00 stretching; hip and shoulder mobility
= feeling very recovered and excited to start SHE!

1045am: eggs scrambled with chicken, broccoli and sweet potato

5pm: a few bites of chicken

6pm: grilled steak with steamed broccoli

Sunday 26 August

11am: recovery day
20:00 AirDyne at z1
20:00 hip and shoulder mobility

12pm: eggs scrambled with chicken, broccoli and sweet potato

5pm: 1 hardboiled egg; a few bites of chicken

6pm: grilled steak; steamed broccoli

Saturday 25 August

9am:
AMRAP in 15:00 of:
15 pullups
200m run
15 wall balls
200m run
3 rounds + 3 pullups

11am: eggs scrambled with chicken, broccoli and sweet potato

4pm: pork chop; tomato and cucumber salad

9pm: 2 paleo pumpkin chocolate chip muffins

grocery:
$44.98 at Costco (steak and broccoli)
$28.37 at Trader Joe's (almond meal, chicken, tomato paste, lemons, sweet potatoes)
$10.68 at Whole Foods (white wine vinegar, borsari seasoned salt)

Friday 24 August

930am:
10:00 hang power snatch technique work: got several solid reps at 93, then 2 fails at 103 (mental)
+
20:00 of:
even minutes: 5 ring pushups alternating with 5 bar dips
odd minutes: 10 kettlebell swings (Russian), heavy: 53, 60, 70, 80, 88, 88, 88, 88, 88, 88

1045am: eggs scrambled with chicken, broccoli and sweet potato

630pm: pork chop; sauteed beets

9pm: 3 hardboiled eggs

CSA box:
green beans
potatoes
tomatoes
2 cucumbers
eggplant
2 red onions
2 yellow onions
beets

grocery:
$7.55 at Whole Foods (pork chops)

Thursday 23 August

rest day

7am: eggs scrambled with chicken, broccoli and sweet potato

12pm: cold cuts and tomatoes; fruit

5pm: cheese and wine

7pm: salad with almonds and cranberries, grilled chicken breast, roasted veggies, mashed potatoes; fruit

9pm: ice cream

Wednesday 22 August

930am:
5 sets of:
4 manmaker/lunge complexes: 20, 25, 30, 30, 30
400m run
=31:52

1045am: eggs scrambled with chicken, broccoli and sweet potato

530pm: 2 hardboiled eggs

7pm: grilled steak; streamed broccoli; roasted sweet potato; wine

9pm: frozen banana

Tuesday 21 August

930am:
10 sets, one beginning every 3:00 of:
3 power cleans: 83, 93, 103, 113, 123, 123(2), 113, 113, 113, 118
6 burpees AFAP with a high jump (these felt fast today!)

1045am: eggs scrambled with chicken, broccoli and sweet potato

6pm: 2 hardboiled eggs

7pm: grilled steak with steamed broccoli; roasted sweet potato; wine

Monday 20 August

930am:
A1. Front squat, 5 x 3-5, 31X1; 2:00 rest: 85, 105, 125, 135, 150(3)
A2. strict pullups, 5x 5-7 with pause at bottom and top; 2:00 rest: 5 sets of 5 using the blue band
B. 120 seconds side plank on each side: 4x 0:30 on each side

1045am: eggs scrambled with chicken, broccoli and sweet potato

7pm: chicken fajitas with cheese and sour cream; corn tortilla chips; wine

grocery:
$25.40 at Whole Foods (sour cream, hot sauce, chips, cheese, wine)

Sunday 19 August

rest day

1030am: brunch at Teller's: omelette with sundried tomatoes, feta and canadian bacon; fruit; 2 bloody marys

430pm: grilled steak; steamed broccoli; watermelon

830pm: frozen banana; 2 hardboiled eggs

Saturday 18 August

9am:
5 rounds for time of:
15 HR pushups
200m run
15 kettlebell swings (35lbs)
200m run
=19:27.  I'm just happy to be under the 20:00 mark!

1130am: eggs scrambled with chicken, broccoli and sweet potato

8pm: marinated skirt steak; sauteed zucchini, squash and carrots; watermelon

grocery:
$20.10 at Trader Joe's (chicken, sweet potatoes)
$51.53 at Costco (smart water, broccoli, steak, dishwashing liquid)

Friday 17 August

930am:
A. high bar back squat, build to a tough 2 in 12:00; perform 3-5 tough ring rows after each set: 205 for 2, 215 for 1 (PR +15) - great day to try out my new oly shoes!
+
3 sets of:
25 wallballs, unbroken (14)
250m row at 90%
2:00 rest
first 2 rounds unbroken, 3rd round broken and ugly - hardest workout I've done in a long time!

11am: eggs scrambled with chicken, broccoli and sweet potato

4pm: 3 hardboiled eggs

7pm: grilled marinated skirt steak; corn on the cob; tomatoes; watermelon

CSA box:
4 ears corn
1 bell pepper
1 yellow onion
3 red onions
lots of tomatoes
1 zucchini
1 yellow squash
5 small carrots
1 head butter lettuce
1 watermelon

Thursday 16 August

930am:
for time:
1 power clean / 10 push press
2/9
3/8
4/7
5/6
6/5
7/4
8/3
9/2
10/1
using 80lbs: 10:44

1045am: eggs scrambled with chicken, broccoli and sweet potato

3pm: 3 hardboiled eggs

6pm: baked pepper chicken; bacon; sauteed green beans; sliced tomato

Wednesday 15 August

930am:
A. bulgarian split squats, 3x 8, 32X1; :90 rest between legs: all sets with 25lb dumbbells
B. weighted pullups, 3-3-3-3; 2:30 rest: 2.5, 5. 7.5(1), 7.5(1)
C. tabata situps (anchored, with abmat): 92 (high 14, low 10)

1045am: eggs scrambled with chicken, broccoli and sweet potato

1230pm: salad with tons of veggies; olive oil and balsalmic

6pm: wine; cheeseburger (no bun); apple slices; more wine

10pm: cider, spinach and artichoke dip with tortilla chips

Tuesday 14 August

930am:
5 increasing effort sets of:
0:30 double unders
0:30 burpees
0:30 AirDyne
6:30 walk rest

1045am: eggs scrambled with chicken, broccoli and sweet potato

2pm: 2 hardboiled eggs

7pm: chicken sauteed with zucchini, tomato, pesto and cheese; wine; frozen banana

grocery:
$22.09 at Whole Foods (zucchini, pesto, wine, cheese)

Monday 13 August

930am:
on a running 15:00 clock: 5:00 AirDyne, hip and shoulder mobility work
+
A. Build to a tough power clean in 10:00: 130 (a few fails at 135... grrr)
B. Build to a tough clean-grip deadlift in 10:00: 235
C. GHSU, 3x 20 at 2020

11am: bacon and eggs scrambled with onion and bell pepper

430pm: 2 hardboiled eggs

8pm: pork chop with steamed broccoli; baked sweet potato; wine

Sunday 12 August

rest day

I don't want to talk about it.

grocery:
$41.17 at Trader Joe's (coffee, tea, sweet potatoes, coconut oil, chicken)

Saturday 11 August

rest day

bad decisions all around.

Friday 10 August

930am:
5 sets of:
7 DB hang power clean (35lb dumbbells)
7 DB push press (35lb dumbbells)
0:25 AirDyne sprint
4:00 walk rest
+
180 seconds plank

1045am: eggs scrambled with chicken, broccoli and sweet potato

345pm: wine, cheese, olives

6pm: wine; pork chop; bacon; roasted potatoes; peach; frozen banana

grocery:
$14.90 at Whole Foods (wine)

CSA box:
handful of small potatoes
5 tomatoes
1 green bell pepper
2 shallots
3 red onions
green beans
okra

Thursday 9 August

Today is my one-year anniversary of joining CSC!  I can't believe it's already been a year, and I can't believe it's only been a year.  This has been the best, and happiest, year of my life.  I feel confident and focused and strong.  I remember what it's like to be competitive, and how much I like to win, which has translated from the gym and improved my personal and professional life.  I regularly exceed the goals I set for myself, and I consistently surprise myself with what I can do when I stop thinking and start doing.  I'm learning to accept myself as I am while still striving to improve.  I have only lost about 8lbs (and a little more than 5 inches), but I have gained respect for my body and what it can do.  I can't wait to see what the next year brings!

930am:
5 sets of:
1 stone to shoulder
5 tire flips
yoke carry down and back (+100lbs)
+
sitting sled pull (attached to big rope; +165lbs)

1045am: eggs scrambled with chicken, broccoli and sweet potato

6pm: wine; olives; cheese; pork chop; steamed broccoli; baked sweet potato; peach

grocery:
$23.67 at Whole Foods (wine, olives, butter, cheese)

Wednesday 8 August

930am:
5:00 AirDyne
+
5 sets of:
20 single-arm overhead walking lunge steps (switch arms at 10): 35, 35, 35, 45, 53
200m single-arm Farmer's walk (switch arms as needed): 70lbs
20 situps
+
5:00 AirDyne

1045am: eggs scrambled with chicken, broccoli and sweet potato

715pm: wine; grilled steak with steamed broccoli and roasted sweet potato; peach

9pm: cider; frozen banana

Tuesday 7 August

Whole30: day 14: FAIL

930am:
A. Power clean, 1-1-1-1-1-1-1; 2:30 rest, with a few bar dips between sets: 85, 105, 115, 125(f), 125, 130(f), 130(f).  I think this is the most frustrating skill for me.
+
3 rounds for time of:
12 power cleans at 55-65% of best load in A: 75 (60% of 125)
12 burpees
=5:18.  really struggled with the burpees today.

1045am: eggs scrambled with chicken, broccoli and sweet potato; peach

6pm: red wine, olives

630pm: grilled steak with steamed broccoli and roasted sweet potato; red wine

8pm: peach

grocery:
$26.59 at Whole Foods (wine, pork chops, olives)

So, I made it 13 days without wine.  I think that's a record for me.  I really, really wanted a glass of wine after the horrendous start to the work week I've had, and I decided that I'm an adult and I can have a glass of wine if I want to.  I'm planning to stick with the food guidelines of the Whole30, but decided that wine is an acceptable vice today.

Monday 6 August

Whole30: day 13

930am:
A. High bar back squat, 8-6-4-4, 30X1; 3:00 rest: 125, 145, 165, 185 (I really, really want to do a 1RM soon!)
B. 4x AMRAP COVP pullups; 2:00 rest: 6, 4, 5, 6
C. for time: 400m run, 0:90 rest, 400m run: 2:08, 2:01

1045am: eggs scrambled with chicken, broccoli and sweet potato

7pm: grilled steak with steamed broccoli and roasted sweet potato

730pm: strawberries

830pm: peach

July Recap

Oh, vacation.  Look what you've done:

days with:
wine/alcohol: 17
cheats: 17
gluten: 1 :(
no exercise: 11

But only $188.16 spent on groceries!  Small victories.

With about a week left on my vacation, I couldn't wait to get back to regular exercise and clean eating.  I really felt like crap, which was a direct result of the crap I was eating and drinking.  Hence, the Whole30.  It would be nice if I remembered how good I feel when I eat clean.

Sunday 5 August

Whole30: day 12

10am: eggs scrambled with chicken, broccoli and sweet potato

2pm: bikram yoga

430pm: almonds; 2 hard boiled eggs

6pm: grilled steak with steamed broccoli and roasted sweet potato

7pm: strawberries

9pm: peach

Saturday 4 August

Whole30: day 11

10am:
3 rounds for time:
400m run + 3x (5 burpees + 5 toes to bar)
= 16:30.  you know it's a tough one when the burpees are the easiest part.

1145am: banana

1230pm: fried eggs with avocado and tomato; strawberries

530pm: baked pepper chicken with steamed broccoli and roasted sweet potato

730pm: strawberries

grocery:
$87.85 at Costco (broccoli, steak, peaches, strawberries, tampons, pepper, oregano, baby outfit for a friend)
$27.77 at Trader Joe's (chicken thighs, sweet potatoes, red wine vinegar)

Friday 3 August

Whole30: day 10

930am:
3 sets of:
10 push presses: 75, 85, 95
0:20 AirDyne at 95%
3:00 walk rest
+
3 sets of:
10 goblet squats: 45, 53, 60
0:20 row at 95%
3:00 walk rest
+
200m farmer walk: 70s

11am: eggs scrambled with zucchini and sweet potato

6pm: eggs scrambled with bell pepper, jalapeno, tomato and avocado

630pm: almonds and blackberries

8pm: blackberries

Weekly CSA box:
5 ears corn (tossed because of Whole30)
a few potatoes (tossed because of Whole30)
blackberries
4 tomatoes
1 green bell pepper
garlic (2)
2 dozen eggs

Thursday 2 August

Whole30: day 9

930am:
worked on squat cleans.  got a very ugly 135 (PR+2).  couldn't get under 140, but pull was high enough.  did some heavy high pulls and CGDLs, too.

1045am: eggs scrambled with zucchini and sweet potato

6pm: 2 hard boiled eggs; half avocado

715pm: marinated skirt steak with avocado and roasted sweet potato

9pm: cantaloupe

Wednesday 1 August

Whole30: day 8

930am:
800m run
+
5 sets of:
AMRAP strict pullups: 2, 3, 2, 3, 1
20 hollow rocks
20 mountain climbers
20 walking lunges
:60 rest
+
800m run

1045: cantaloupe; eggs scrambled with onion and tomato

515pm: 2 hard boiled eggs; almond butter

545pm: marinated skirt steak with avocado and roasted sweet potato

630pm: almond butter