Thursday 17 May

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

work: 530pm:
in 10 minutes, build to a heavy triple in the 14" bench press: 115x3, 125x2 (PR)
+
for time:
250m row, 15KB swings (53), 25 burpees, 15 KB swings, 250m row
6:10.

eat: 
12pm: grilled chicken with mango-avocado salsa
7pm: macadamia nuts
730pm: chicken with sundried tomatoes and pinenuts; sangria
830pm: banana with almond butter

Wednesday 16 May

sleep: asleep by 1130; up at 7am with an alarm

work: 430pm:
10 minutes gymnastics practice
10 minutes TGU: first half with 35lbs, second half with 40lbs
Annie with a 10 minute cap: got through 23 situps on the round of 30

eat: 
1130am: turkey with cranberries and pecans
630pm: macadamia nuts
7pm: bacon and eggs
8pm: grilled chicken with mango-avocado salsa; sangria
9pm: banana with almond butter

grocery: 
$62.42 at Trader Joe's (coffee, almond butter, eggs, mango, chicken, macadamia nuts, bananas, spinach, tomatoes, tulips)

Tuesday 15 May

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

rest day

eat: 
1030am: chicken with sundried tomatoes
3pm: 2 hardboiled eggs
6pm: gluten free naked pizza; 3 glasses sangria

Monday 14 May

sleep: asleep by 10pm; up at 6am without an alarm

work: 530pm:
A1: front squat, 5x 4-6, 30X1: 95, 105, 110, 115, 120(5).  These make my fingers feel like they're going to dislocate from their joints and explode through the palm of my hand.  Not good.
A2: pullups, 5x AMRAP, 21X1: 3, 3, 3, 3, 2 (kipping with controlled descent)
B: 100 walking lunge steps with a 10lb medicine ball on the shoulder

eat: 
1030am: 2 hardboiled eggs
1pm: hamburger with tomato and half avocado
7pm: sausage sweet potato spinach scramble
8pm: handful pecans; steamed broccoli

Sunday 13 May

sleep: asleep by 10pm; up at 5am with an alarm

rest day


eat: 
1030am: banana
12pm: chipotle bowl (barbacoa, carnitas, salsa and guacamole)
4pm: 4 hardboiled eggs
6pm: thanksgiving-stuffed turkey tenderloin
7pm: almond butter

Watching the Central East Regionals today really made me want to dedicate 100% effort to training.  I don't think competing at that level is ever going to be in the cards for me, but I could definitely do better than I have been.  Time to focus.  So exciting!

Saturday 12 May

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

work: 10am:
20 minute AMRAP of toes to bar, with a 400m run every time you come off the bar: 54 plus a lot of running.

eat: 
7am: banana with almond butter
1130am: sausage spinach sweet potato scramble
2pm: wine
6pm: wine, sake, california roll, salmon sashimi, yellowtail sashimi
9pm: bacon and eggs

Friday 11 May

sleep: asleep by 11pm; up at 6am with an alarm

rest day

eat: 
12pm: grilled chicken with mango-avocado salsa
5pm: chicken with pine nuts and sundried tomatoes; 2 glasses wine
6pm: banana with almond butter
9pm: bacon and eggs

grocery: 
$34.60 at Whole Foods (bacon (2 for 1 deal!), wine)

Chicken with pine nuts and sundried tomatoes

ingredients: 
boneless chicken thighs
sundried tomatoes
pine nuts
olive oil
garlic
dried basil
salt
onion powder
red pepper flakes
pepper
egg

Mix spices on a plate.  Coat one side of the chicken thighs with egg and dip in spices.  Place spiced side of chicken down on a baking sheet.  Mix garlic, tomatoes and pine nuts in a bowl.  Toss with olive oil.  Spread on top of chicken thighs.  Bake for 20-30 minutes at 350.  YUM!

Thursday 10 May

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

rest day

eat: 
1130am: hamburger with tomato and half avocado
5pm: bacon, scrambled eggs
6pm: grilled chicken with mango salsa; less than half a glass of wine
8pm: banana with almond butter

grocery: 
$22.46 at Whole Foods (wine, bacon, almond butter, bananas)

Wednesday 9 May

sleep: asleep by 11pm; up at 530am without an alarm

work: 430pm:
Rhiannon: 157 (PR by 17)
+
800m run, 50 back extensions, 50 sit-ups: 9:22

eat: 
1130am: chicken with tomato and half avocado
330pm: 2 hardboiled eggs
7pm: italian salad with chicken, salami and olives; 3 glasses wine; baileys
8pm: sausage spinach sweet potato scramble
930pm: baked sweet potato with cinnamon

grocery: 
$51.03 at Trader Joe's (pecans, pine nuts, ground beef, butter, jalapenos, chicken, avocados, garlic, sundried tomatoes, eggs, sweet potatoes, sunflowers)
$25.51 at Whole Foods (sausage, turkey tenderloins, dried cranberries)

Jalapeno poppers

10 jalapenos
5 slices thin bacon, cut in half
5oz goat cheese

Cut japalenos in half, and scoop out seeds.  Fill with about half an ounce of goat cheese.  Wrap with bacon.  Bake at 350 for about 20 minutes, or until bacon is crispy and cheese is browning.

Mango-avocado salsa

1 jalapeno, diced
1/6 small red onion
2 cloves garlic
1 tomato
1 avocado
half of a mango
half of a lime
salt
cumin

Chop everything.  Mix together.  Serve atop fish or chicken, or eat with a spoon.  Or use bacon as a chip.

Tuesday 8 May

sleep: asleep by 10pm; up at 6am without an alarm

work: 430pm:
4x 3 shoulder-to-overhead + 6 24" box jumps: 83, 103, 113, 123
4x 3 hang power clean + 6 burpees AFAP: 83, 103, 108 (2), 113 (1)

eat: 
1030am: chicken with tomato and half avocado
3pm: 2 hardboiled eggs
7pm: bacon, salmon with mango-avocado salsa; jalapeno poppers; sangria
9pm: a few bites of mango

grocery: 
$16.83 at Trader Joe's (bacon, jalapenos, goat cheese, mango, lime, red onion, dark chocolate (gift))

Monday 7 May

sleep: asleep by 11pm; up at 7am with an alarm

work: 430pm:
A1: 5x 3 front squat: 95, 115, 125, 135, 145
A2: 5x 10 pullups
B: 100 walking lunges

eat: 
10am: 2 hardboiled eggs
12pm: hamburger with tomato and half avocado
630pm: half avocado, sangria
7pm: thanksgiving stuffed turkey tenderloin, sangria

Sunday 6 May

sleep: asleep by 11pm; up at 6am without an alarm

rest day


eat: 
7am: sausage with scrambled eggs
1230pm: 4 hardboiled eggs
5pm: carrots with hummus; tortilla chips with guacamole; 3 glasses sangria
7pm: roasted chicken; 2 glasses sangria

grocery:
$13.53 at Biggs (tortilla chips, avocados, red onion, jalapenos, carrots, hummus)

Saturday 5 May

sleep: asleep by 10pm; up at 5am without an alarm

work: 10am:
for time:
60 burpees
800m run
1000m row

eat: 
1230pm: sausage scramble with tomato and half avocado
730pm: salad with tomato and half avocado; Thanksgiving-style stuffed turkey tenderloin and steamed broccoli

Thanksgiving-style stuffed turkey tenderloin

ingredients: 
turkey tenderloin, pounded thin
small handful unsweetened dried cranberries
handful chopped pecans
rosemary
thyme
salt
butter

Soften butter.  Add all ingredients to butter and mix.  Roll turkey around the stuffing, using toothpicks to secure.  Bake for 20 minutes at 350.  Serves 1 for dinner.

Friday 4 May

low carb experiment: fail


sleep: asleep by 11pm; up at 7am with an alarm

rest day


eat:
1130am: hamburger with tomato and half avocado
5pm: 2 glasses wine; spinach and artichoke dip with tortilla chips; salad with grilled chicken and roasted vegetables; ice cream
7pm: gf bread with butter and cream cheese
8pm: more ice cream

Fail.  Big time.  What started as a nice treat for a friend's birthday quickly snowballed into a free-for-all binge.  Maybe the low carb experiment wasn't such a good idea...

grocery: 
$22.46 at Whole Foods (gf bread, borsari seasoning, cream cheese, ice cream, pecans, dried cranberries)

Thursday 3 May

low carb experiment


sleep: asleep by 1130pm; up at 630am without an alarm

work: 430pm: (inspired by the Regionals event)
4x (10 one-armed DB snatches + short sprint): used 45lb dumbbell; 7:50

eat:
1130am: hamburger with tomato and half avocado
3pm: 2 hardboiled eggs
6pm: salad with tomato and half avocado; steak with steamed broccoli

Wednesday 2 May

low carb experiment


sleep: asleep by 11pm; up at 7am without an alarm

work: 430pm:
5:00 run
5:00 pull-up practice
5:00 run
5:00 double under practice
5:00 run
5:00 L-sit on the rings practice
5:00 run
5:00 handstand practice
5:00 run
5:00 pistol practice

eat: 
1130am: burger with tomato and half avocado
3pm: 2 hardboiled eggs
6pm: salad with tomato and half avocado; steak with steamed broccoli
7pm: 4 glasses wine
1030pm: 4 scrambled eggs

grocery: 
$41.88 at Whole Foods (turkey tenderloin, steak)
$23.62 at Trader Joe's (chicken, tulips, lemon, ground beef)
$34.03 at Costco (broccoli, eggs, spinach, spring mix, tomatoes, avocados)

Tuesday 1 May

low carb experiment


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

work: 430pm:
on a 15:00 running clock, build to a heavy hang squat clean, then a heavy front squat: 133, then 158 (PR)
+
4x 0:30 burpees + 0:30 row sprints

eat: 
1130am: roasted chicken with tomato and half avocado
3pm: 2 hardboiled eggs
6pm: salad with tomato and half avocado; salmon with steamed broccoli

April recap

days on plan: 19

days with:

treats: 7

cheats: 6

binges: 0

gluten: 0

wine: 9

other alcohol: 0

grocery budget: $653.59 (still WAY too much... maybe it's time to cut down on the impulse treat purchases)

workouts: 24

measurements:

Waist: 84cm (-1)

Hips: 100cm (+1)

Thigh: 61cm (-1)

Calf: 40cm (same)

Ribcage: 89cm (same)

Bust: 105cm (-1)

Arm: 32cm (same)

Neck: 34cm (-1)

Total: 545cm (-3cm)

Weight: 162.4 lbs (-1.2lbs)

Monday 30 April

low carb experiment


sleep: asleep by 10pm; up at 7am with an alarm

work: 430pm:
A1: clean-grip deadlift, 5x3 (41X1): 103, 123, 143, 153, 163
A2: AMRAP ring pushups (2121): 5, 5, 5, 4, 4 (first time doing these!)
+
3x 0:60 Sorensen hold, 0:60 rest, 0:60 plank, 0:60 rest - all completed unbroken, which I was not expecting!

eat: 
12pm: roasted chicken with tomato and half avocado
330pm: 2 hardboiled eggs
6pm: salad with tomato and half avocado; pork chop with steamed broccoli