Friday 19 October

sleep: 10pm to 8am

rest day

eat: whole30 compliant

Thursday 18 October

sleep: 1030pm to 730am

work:
5:00 row @ 90% aerobic
5:00 rest
5:00 @ 90% aerobic of [5 pull-ups + 10 squats + 15 sit-ups + 20 double-unders]

eat: whole30 compliant

Wednesday 17 October

sleep: 11pm to 730am

work:
A. Power clean, 10 x 3 @ moderate effort; begin a set every :60: all at 103
B1. Close-grip bench press, 3 x 4-5, 30X1; 2:00 rest: 95, 110, 120
B2. 1-arm DB row, 3 x 4-7, 20X0; 2:00 rest: 50, 60, 70(4) on right, 65(4) on left
C. DB back extensions, 3 x 5-8, 2022; :90 rest: 20, 25(7), 25(6)

eat: whole30 compliant + cider

Monday 15 October

sleep: ok, but woke up with a headache

rest day

eat: whole30 compliant

Sunday 14 October

sleep: not great

eat: whole30 compliant

work:
5 sets of:
500m row @ 90% effort
3:00 rest
=
2:00.1
2:00.9
2:00.7
2:00.0
2:00.2

Saturday 13 October

sleep: 9pm to 730am

food: whole30 compliant, except for the rest of the bacon this morning

workout:
10:00 @ steady pace of:
200m run
15 air squats
15 sit-up
+
A. Clean & jerk, 20:00 technique work: worked up to 113, focused on catching the bar better and getting deeper in a split jerk.
B1. Thruster, 4 x 8 continuous, add weight each set; :60 rest: 85, 90, 95, 100
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest: all sets of 3, unweighted with minimal kip
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest: 100, 125, 145, 155
C2. Dips, strict unweighted, 4 x :90; :60 rest: 11, 9, 8, 8 (bar dips)

grocery:
$17.76 at Whole Foods (borsari salt, dry mustard, poppy seeds, lemon)
$19.99 at Trader Joe's (chicken, celery, pumpkin pie spice)
$56.62 at Costco (deodorant, smart water, laundry detergent, grapes, broccoli, spinach)

August Recap

I started August by trying to do a Whole30 and the structure reignited all my old crazy food issues.  I don't understand how I can eat Whole30 compliant most of the time without triggering the crazy, but put a timeline on it and I go nuts.  I guess this is fine, though, considering I would be happy eating this way the rest of my life.  Except for when I'm not.

I also passed my one year anniversary at CSC this month.  I celebrated by buying Oly shoes and moving up to OPT's SHE programming.  I can already tell after 3 days of training that I'm working harder than I have in months.  Can't wait to see what the next year brings!

days with:
wine: 11
alcohol: 2
treats: 2
cheats: 6
gluten: 1

grocery budget: $317.03 (would have been a lot less without all the wine!)

measurements:
waist: 86cm (-2)
hips: 100cm (-1)
band: 91cm (+1)
bust: 107cm (-3)
thigh: 62cm (-1)
calf: 40cm (same)
arm: 32cm (same)
neck: 35cm (same)

weight: 165.3 (-2.6)

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

Tuesday 31 July

Whole30: day 7

930am:
A: split jerk, build to a max in 12:00: 145 (PR +25)
B: tabata pushups; 2:00 rest before C: 54
C: 4:00 AMRAP kettlebell swings (35lbs): 65

1030am: banana

11am: eggs scrambled with onion and tomato

530pm: paleo fried eggplant and zucchini with meat sauce

grocery:
$11.75 at Whole Foods (ground beef, zucchini, onion, tomato paste)

Monday 30 July

Whole30: day 6

930am:
A: High-bar back squat, 10-8-6-4, 30X1; 3:00 rest: 105, 125, 145, 155
B: 3x AMRAP COVP pullups; 2:00 rest: 5, 6, 5
C: 3x 400m run, 85% out, 95% back; 2:00-3:00 rest: 2:02, 1:54, 1:51

1030am: banana

1115am: eggs scrambled with onion and tomato

4pm: bikram yoga

530pm: banana

630pm: guacamole beef (x2 - starving today!)

730pm: 1/4 cantaloupe

Sunday 29 July

Whole30: day 5

930am: banana with almond butter

11am: yoga

1245pm: eggs scrambled with onion and tomato

430pm: salad with salmon, avocado and hardboiled egg

5pm: banana with almond butter

645pm: banana with almond butter

Saturday 28 July

Whole30: day 4

9am:
20:00 AMRAP of:
400m run
10 burpee box jumps
30 situps (anchored)
= 3 rounds + 400m run + 1 burpee box jump

1145am: eggs scrambled with onion and tomatoes

330pm: salad with salmon, avocado and hard boiled eggs

430pm: banana with almond butter

515pm: roasted sweet potato

grocery:
$15.97 at Trader Joe's (coffee, coconut oil, salt)
$72.61 at Costco (kleenex, smart water, avocados, multivitamin, vitamin D, fish oil)
$13.50 at Trader Joe's (sweet potatoes, almond butter, bananas, cantaloupe)

Friday 27 July

Whole30: day 3

930am:
A1: bar dips, 5x2-3, 31X1, 2:00 rest: 3, 3, 3, 2, 2
A2: pullups, 5x 2-3, 21X1, 2:00 rest: 2, 2, 2, 2, 2
+
200 walking lunges, for time: 8:35

1045am: guacamole beef

4pm: bikram yoga

530pm: coconut water

645pm: salad with salmon, avocado and hard boiled eggs

grocery:
$32.63 at Whole Foods (salad dressing, spring mix, salmon)

Weekly CSA box:
5 dozen eggs (backed up from vacation!)
8 ears of corn - sadly, tossed due to whole30
4 tomatoes
swiss chard
1 small eggplant
1 yellow onion, 1 red onion, 1 shallot