Thursday 11 October

sleep: 10pm to 7am

930am:
10:00 @ steady pace of [5 ring push-ups + 5 toes-to-bar + 10 double-under]
5:00 rest
10:00 @ steady pace of [5 burpees + 5 pull-ups + 100m run]
5:00 rest
10:00 @ steady pace of [5 glute-ham sit-ups + 5 Russian kettlebell swings, tough (88) + 10 hard row pulls]

12:30pm: toppings off a disgusting chef's salad; apple

7pm: wine; bacon and eggs; chicken with butternut squash and carrots

Monday 8 October

rest day

8am: bacon and eggs; pumpkin cookie

12pm: baked chicken with butternut squash and carrots

6pm: ground beef sauteed with bell pepper, onion and squash; pumpkin cookie; wine

grocery:
$12.29 at Whole Foods (bananas, wine)

Saturday 6 October

sleep: 1030pm to 745am

9am:
Warm-up:
5 sets w/partner:
3 wall walks
AMRAP (-1) pull-ups, chin-over vertical plane (4-5 each time)
400m run @ 95% effort (more like 75% effort)
rest while partner goes
+
A. Clean & jerk, 20:00 technique work (set-up, receiving position, split footwork, touch-and-go, etc. - pick one aspect according to individual needs and work it): worked up to 120 with perfect form
B1. Thrusters, 3 x 10 continuous (no pausing), add weight each set; :60 rest: 65, 75, 85
B2. Weighted pull-ups, 3 x 2, 21X0; 3:00 rest: belt + 2.5
C1. DB walking lunge steps, 3 x 10 tough; :10 rest: 50s, 55s, 60s
C2. Dips, 3 x max reps unweighted; :60 rest: 6, 4, 5 (bar dips)

12pm: bacon and eggs scrambled with sweet potato

430pm: macadamia nuts; wine

7pm: baked chicken with butternut squash, carrots and onion

grocery:
$7.99 at Whole Foods (bacon)
$43.87 at Trader Joe's (coffee, tea, coconut oil, spinach, onions, chicken, sweet potatoes, bacon, bell peppers)

September Recap

days with:
wine: 12
alcohol: 6
treats: 3
cheats: 4
gluten: 0

grocery budget: $584.18 (uhhh... not cool)

measurements:
waist: 86cm (same)
hips: 101cm (+1)
band: 91cm (+1)
bust: 108cm (+1)
thigh: 63cm (+1)
calf: 40cm (same)
arm: 33cm (+1)
neck: 35cm (same)

weight: 166.0 (+0.7)

WTF, mate?  

Saturday 29 September

sleep: 1130pm to 730am

930am:
A1. Clean-grip deadlift, 3 x 2-3, 22X1; 2:00 rest: 195, 210, 225
A2. Weighted dips, 3 x 2-3, 20X1; 2:00 rest: 10, 15, 20
B1. Front squat, 3 x 3-4, 30X1; 2:00 rest: 125, 140, 155
B2. Weighted pull-up, 3 x 2-3, 21X0; 2:00 rest: 5(2), 5(2), 5(2)
+
For time:
100 walking lunge steps: 2:50

1pm: eggs scrambled with chicken, broccoli and sweet potato

7pm: wine; macadamia nuts; grilled steak; steamed broccoli

grocery:
$46.10 at Costco (perrier, steak)

Friday 28 September

sleep: 1030pm to 7am

730am: scrambled eggs with sausage

1pm: spaghetti (squash)

7pm: paleo fried zucchini with marinara; wine

CSA:
2 dozen eggs
a few sweet potatoes
a few white potatoes
3 onions
4 tomatoes
1 zucchini
2 yellow squash
head of cabbage

grocery:
$16.76 at Whole Foods (blackberries, wine)

Friday 21 September

sleep: 1130pm to 715am

8am: 40:00 walk + stretching and foam rolling

9am: scrambled eggs; sausage

1pm: spaghetti (squash)

430pm: avocado

630pm: wine, bacon-wrapped dates, bacon-wrapped peppercini chicken, paleo chocolate cake, paleo cookie, bacon chili, prosciutto-wrapped asparagus... paleo potluck = YUM

CSA:
2 dozen eggs
2 bell peppers
2 small eggplants
2 tomatoes
lots of corn (tossed)
garlic

Thursday 20 September

sleep: 11pm to 715am

9am: 
Row, 3 x 350m @ 95% effort; 3:00 rest: ???,  1:23.5, 1:24.1 
5:00 rest
10:00 @ 90% effort of [10 wall balls + 10 toes-to-bar + 25 double-unders]: 4 rounds + 7 WB
8:00 rest
Row, 3 x 250m @ 95% effort; 3:00 rest: 58.2, 57.7, 56.9

1115am: eggs scrambled with chicken, broccoli and sweet potato

6pm: guacamole beef; wine; macadamia nuts

8pm: more wine, bacon-wrapped dates

Sunday 16 September

sleep: 1030pm to 8am

11am:
For time:
2000m row: 8:45.8 (PR by 0:32)

1pm: eggs scrambled with chicken, broccoli and sweet potato; cider

6pm: fried green tomatoes; spaghetti (squash); wine

Saturday 15 September

sleep: 1030pm to 645am

930am:
A1. Clean-grip deadlift, 5 x 4-5, 32X1; 2:00 rest: 155, 165, 175, 180, 190
A2. Weighted dips, deep, 5 x 2-3, 20X1; 2:00 rest: 10, 12.5, 15, 17.5(2), 17.5(2)
B1. DB push press, 3 x 10-15, 1010; :60 rest: 30, 35, 40(13)
B2. Kettlebell swings, Russian, 3 x 15 heavy; :60 rest: 88, 100 (broken 12+3), 100 (broken 10+5)

12pm: coconut water

2pm: macadamia nuts; eggs scrambled with ground beef, spinach and sweet potato; cider

730pm: guacamole beef; wine

grocery:
$17.86 at Whole Foods (sausage)
$62.93 at Trader Joe's (almond meal, coffee, spaghetti squash, sweet potatoes, wine, coconut oil, tea, limes, jalapenos, onions, chicken)

Friday 14 September

sleep: 11pm to 645am (tossed and turned all night)

recovery day

8am: eggs scrambled with ground beef, onion, tomato and bell pepper

12pm: hard boiled eggs; avocado

6pm: grilled steak; roasted potatoes, sauteed green beans; wine; cider

CSA:
2 dozen eggs
tons of tomatoes (red and green)
3 onions
potatoes
2 zucchini
2 yellow squash

Thursday 13 September

sleep: 11pm to 815am (terrible quality)

930am:
10:00 @ 90% aerobic of [15 double-unders + 10 toes-to-bar + 10 goblet squats @ 1.5] 
4 rounds + 6 toes to bar (TTB the limiting factor here)
5:00 walk rest
10:00 @ 90% aerobic of [150m row + 10 burpees + 10 box jumps @ 24" w/mandatory step-down]
3 rounds + 4 burpees (went slow on the box jumps since I didn't want to trip)
5:00 walk rest
10:00 @ 90% aerobic of [100m run + 10 kettlebell swings moderate + 10 push-ups w/hand release]
5 rounds + 20m run (used 53lb KB, overhead)

12pm: eggs scrambled with ground beef, spinach and sweet potato

630pm: sauteed chicken; steamed broccoli; avocado; wine

grocery:
$17.03 at Whole Foods (wine)

Monday 10 September

sleep: 10pm to 630am

730am:
5k walk
15:00 stretching and foam rolling

9am: eggs scrambled with ground beef, onion, bell pepper, tomato and avocado

6pm: wine, olives, cheese

7pm: grilled steak; steamed broccoli, wine

8pm: cereal

grocery:
$20.32 at Whole Foods (wine, olives, cheese)
$5.92 at Biggs (cereal, milk)

Saturday 8 September

sleep: 10pm to 7am

10am:
A. Clean-grip deadlift, 3-3-3; 3:00 rest: 145, 165, 195
B. Close-grip bench press, 3-3-3; 2:00 rest: 105, 110, 115
+
10-9-8-7-6-5-4-3-2-1 for time of:
Clean-grip deadlift, unbroken touch-and-go, 65% of 1RM (155 with 1RM at 235)
Close-grip bench press, 70% of 1RM (90 with 1RM at 130)
Glute-ham sit-ups
=10:48

1130am: coconut water

130pm: eggs scrambled with chicken, broccoli and sweet potato

7pm: grilled steak with steamed broccoli; wine

grocery:
$104.52 at Costco (razor blades, broccoli, smart water, spinach, salt, steak, avocados, ziplock bags)
$14.32 at Trader Joe's (chicken)

Friday 7 September

sleep: 930pm to 7am

rest day

9am: eggs scrambled with sausage, bell pepper and tomato

530pm: wine, macadamia nuts, corn on the cob

7pm: grilled steak; garlic mashed potatoes; wine

grocery:
$99.50 at Whole Foods (20lbs of grass fed ground beef!)
$15.76 at Whole Foods (butter and wine)

CSA box:
8 ears corn
potatoes
lots of tomatoes
2 bell peppers
3 onions

Thursday 6 September

sleep: 11pm to 745am

930am:
5:00-10:00 run @ Z1
+
10 sets of:
:30 run @ 90% aerobic
:30 walk
+
10 sets of:
:30 run @ 90% aerobic
:30 light jog
+
10 sets of:
:30 run @ 90% aerobic
:30 run @ 50% aerobic

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

5pm: sauteed chicken with steamed broccoli; macadamia nuts; wine

730pm: wine; ice cream

grocery:
$19.48 at Fresh Market (wine, macadamia nuts)
$3.69 at Whole Foods (ice cream)

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)

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)