Wednesday 28 March

sleep: asleep by 11pm; up at 630pm with an alarm

work: 8 minute run + 3 rounds (15 push ups + 15 sit ups + 15 kettlebell swings (25lbs) + 15 double unders) + 8 minute run

eat:

1130am: hamburger patty

330pm: 2 hardboiled eggs

530pm: 2 hardboiled eggs

7pm: steak; steamed broccoli

830pm: scrambled eggs

grocery:

$40.11 at Costco (fish oil, gum, broccoli, eggs, water)

$105.29 at Whole Foods (steak and short ribs)

$24.06 at Trader Joe's (tulips, ground beef, onion, butter)

Tuesday 27 March

sleep: asleep by 10pm; up at 630am with an alarm

work: 430pm:

Overhead squat 8-6-4-4 (32X1): 53-63-83-103

+

4 sets: (1-5 pullup ladder + 20 walking lunges): 2 sets complete then 2 sets of 1-4 ladder

eat:

1130am: chicken breast

2pm: 4 scrambled eggs

630pm: sushi

9pm: 4 scrambled eggs

Monday 26 March

sleep: asleep by 10pm; up at 530am without an alarm

work: 430pm:

A1: clean-grip deadlift, 5x 2-3, 11X1: 113/133/153/173/183 (PR)

A2: DB bench press, 5x 6-9, 2121: 30/35/40/45(6)/45(5)

+

50 GHSU, 2020

eat:

1130am: chicken breast; apple

3pm: 2 hardboiled eggs

6pm: 2 hardboiled eggs

630pm: almonds

7pm: salmon; steamed broccoli

830pm: scrambled eggs

I'm ready to get serious. I had so much fun competing in the CrossFit Open! I would love to be more competitive next year. Time to really focus on nutrition and consistency in the gym. Oh, and losing another 10-15lbs wouldn't hurt either.

Sunday 25 March

sleep: asleep by 1030pm; up at 630am without an alarm

work:

7am: 5k run (39:19)

630pm: trampoline and tumbling

eat:

8am: sausage, spinach and tomato scramble

2pm: scrambled eggs

5pm: roast chicken; steamed broccoli

Saturday 24 March

sleep: asleep by 1030pm; up at 630am without an alarm

work: CrossFit Open WOD 12.5: 16 (thrusters at 65lbs + CTB pullups) in 7 minutes. I'm pretty frustrated by the CTB pullups. I can do 2-3 consistently when I'm fresh but as soon as I start to get even the slightest bit fatigued, I cannot get the full ROM. Something to work on! (I did it twice - only got 14 the first time. Switched grip to mixed, which was definitely easier but still did not solve my problem). It's frustrating that the thrusters were so easy for me, and I didn't even get to do that many!

eat:

9am: 2 hardboiled eggs

12pm: burrito bowl (chicken and steak, salsa and guacamole)

230pm: sausage tomato and spinach scramble

730pm: steak and steamed broccoli

Friday 23 March

sleep: asleep by 1030pm; up at 6am without an alarm

rest day

eat:

11am: hamburger

12pm: 2 hardboiled eggs

430pm: olives; salami with cheese; wine

630pm: pork chop with steamed broccoli; wine

8pm: strawberries

grocery:

$34.88 at Whole Foods (wine, cheese, olives, salami)

I have two problems. 1: I need the structure of work:gym:dinner every day. No more "rest" days for me during the work week. 2: I need to figure out a better way to unwind from a long, shitty day than eating and drinking. The combination of rest day + bad day = poor decisions.

Thursday 22 March

sleep: asleep by 11pm; up at 630am without an alarm

work: 430pm:

chest-to-bar pullup practice: got a few singles!

+
Rhiannon: 140 (+22)

eat:

12pm: hamburger patty; strawberries

230pm: 2 hardboiled eggs

530pm: 2 hardboiled eggs

630pm: pork chop; steamed broccoli

730pm: baked sweet potato with cinnamon

Wednesday 21 March

sleep: asleep by 11pm; up at 630am without an alarm

work: 430pm:

10 minutes to build to a heavy hang squat clean: up to 108lbs

+

3x (5 squat clean thrusters + 250m row sprint): 83 lbs; 0:57/1:01/1:01

eat:

11am: 2 hardboiled eggs; apple

330pm: 2 hardboiled eggs

6pm: green smoothie

7pm: steak and steamed broccoli

8pm: baked sweet potato with cinnamon

grocery:

$48.54 at Costco (toilet paper, water, eggs, strawberries, broccoli)

$32.36 at Whole Foods (steak and pork chops)

$41.28 at Trader Joe's (coffee, ground beef, butter, lemons, whole chicken, tulips)

Tuesday 20 March

sleep: asleep by 1030pm; up at 630am without an alarm

work: 430pm:

400m run + 35 KB swings (35lb bell) + 400m run + 25 KB swings + 400m run + 15 KB swings: 10:05

eat:

1030am: chicken breast; half an apple

1pm: other half of apple

6pm: 2 hardboiled eggs

7pm: 2 glasses wine; steak and shrimp fajitas with guacamole

9pm: chocolate macaroons and vanilla ice cream

grocery:

$9.98 at Whole Foods (ice cream; macaroons)

Monday 19 March

sleep: asleep by 10pm; up at 7am without an alarm

work: 430pm:

5x (AMRAP handstand pushups + AMRAP strict pullups); got 3 or 4 good kipping HSPUs (not consecutive) and consistently got one strict pullup. Progress!

eat:

330pm: larabar; hardboiled egg

530pm: green smoothie

630pm: pork chop; steamed broccoli

8pm: baked sweet potato with cinnamon

grocery:

$2.94 at Whole Foods (larabar; apples)

Sunday 18 March

sleep: asleep by 10pm, up at 630am without an alarm

work: 1030am:

Heart 5k (with very sore legs): 32:07 (PR! by three minutes!)

eat:

1130am: green smoothie

1230pm: sausage spinach sweet potato scramble

6pm: steak; steamed broccoli; 1 glass red wine

730pm: blackberries with greek yogurt

grocery:

$10.57 at Biggs (bananas and greek yogurt)

Saturday 17 March

sleep: asleep by 10pm; up at 8am without an alarm

work: 10am:

CrossFit open WOD 12.4: AMRAP in 12 minutes of 150 wallballs + 90 double unders + 30 muscle ups: 143. A little disappointed I didn't make it to the double unders.

eat:

9am: deli turkey

11am: green smoothie

12pm: sausage spinach sweet potato scramble

4pm: almonds; greek yogurt with blackberries

7pm: PF Changs: Mongolian beef; 2 glasses wine

9pm: frozen yogurt with Reese's pieces

grocery:

$3.79 at Target (iced tea and gum)

$6 at Orange Leaf (frozen yogurt)

Friday 16 March

sleep: asleep by 1030pm; up at 615am without an alarm

rest day

eat:

330pm: kale chips; bacon and eggs; guacamole; 2 glasses wine

7pm: steak; steamed broccoli; 1 glass wine

8pm: baked sweet potato with butter and cinnamon

grocery:

$29.30 at Whole Foods (wine, guacamole, kale chips, bacon)

Green Smoothie

4 frozen strawberries

handful frozen mixed berries

1/2 banana

handful spinach

2 eggs

Add enough water to enable the function of the blender. Ignore puke color. Enjoy!