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