Sunday 30 September

sleep: 11pm to 745am

11am:
10:00 squat snatch practice/warm-up @ no more than 70% of 1RM; all single reps, no fatigue, focus on proper positions on floor, at knees, and receiving the bar: several done at 83lbs... felt nice and smooth
+
For time:
5000m row: 22:58.4.  Paced this really well - picked it up the last 100m of the first and second 1000m, then picked it up 100m every 500m from 3000-500, then tried to go as fast as possible without dying the last 500m.  

2pm: grilled steak; steamed broccoli; roasted sweet potato

530pm: coconut water; macadamia nuts

630pm: trampoline and tumbling

9pm: eggs scrambled with chicken, broccoli and sweet potato

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)

Thursday 27 September

sleep: 11pm to 7am

930am:
10:00 standing triple jump practice
+
10:00 overhead shot toss practice, 8 lbs (small shot)
+
30:00 row @ easy pace w/moderate pace for last :10 of each minute - hit 5k just under 25:00

11am: eggs scrambled with chicken, broccoli and sweet potato

6pm: macadamia nuts; grilled steak; steamed broccoli

Wednesday 26 September

sleep: 1030pm to 645am

8am: 90:00 walk

11am: eggs scrambled with chicken, broccoli and sweet potato

7pm: macadamia nuts; grilled steak; steamed broccoli

Tuesday 25 September

sleep: 10pm to 8am

930am:
10:00 chest-to-bar technique work: got several sets of 3
+
10:00 handstand push-up technique work: got several sets of 3-4 (hands on ground, abmat for head)
+
10:00 row sprint technique work, no more than 100m at a time w/a few perfect push-ups between sprints: 3 sprints

11am: eggs scrambled with chicken, broccoli and sweet potato

6pm: macadamia nuts; grilled steak; steamed broccoli

Monday 24 September

sleep: 10pm to 645am

730am: scrambled eggs with sausage

1230pm: spaghetti (squash)

630pm: macadamia nuts; guacamole beef

Sunday 23 September

sleep: 12:30am to 7:30am

11am:
For time:
100 walking lunge steps
90 glute-ham sit-ups
80 double-unders
70 hip extensions
60 double-unders
50 burpees
40 row calories
30 AirDyne calories
20 pull-ups
10 dips, bar
=38:07
This was horrible.  Dizzy, sluggish, nauseous chipper.

2pm: eggs scrambled with chicken, broccoli and sweet potato

6pm: paleo fried eggplant with tons of meat sauce

Saturday 22 September

sleep: 1130pm to 730am

930am:
A. Clean-grip deadlift, 6 x 2 increasing load each set, 03X0; 2:00 rest: 195, 205, 120, 215, 220, 230
B. Power clean, build to a tough double; rest as needed: 125 (got a few singles at 130 and 135, but could not get the second)
C1. Power clean, 1-1-1-1-1; 2:00 rest: 125, 130, 130, 130, 130
C2. Close-grip bench press, 1-1-1-1-1; 2:00 rest: 115, 120, 125, 130, 135, 140 (PR+10)
+
For time:
50 Turkish get-ups @ 35: 19:55
+
finally learned how to climb the rope!

12pm: coconut water

230pm: eggs scrambled with chicken, broccoli and sweet potato

7pm: chipotle: carnitas and barbacoa with salsa and guacamole

grocery:
$15.44 at Trader Joe's (chicken, sweet potato, onions, pumpkin)
$39.95 at Costco (broccoli, macadamia nuts, canned tomatoes, tomato paste)

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

Wednesday 19 September

sleep: 1030pm to 715am (finally a good night's sleep!)

9am:
A. Snatch pulls, 3 x 3 @ 120% of max snatch; :90 rest: all at 120.  awkward.
B. Power snatch, catch just barely above parallel, 5 x 3 @ 70% effort; :60 rest: 75, 80, 80, 80, 80 - felt really good today.
C. 1&1/4 high-bar back squat, 5 x 5-7, 30X0; 3:00 rest: 115, 125, 130, 135, 145 - these are horrible.
D. Muscle snatch, 5 x 5, 12X1; :90 rest: 65, 65, 65, 70, 70.  awkward.

1045am: coconut water

1145am: eggs scrambled with chicken, broccoli and sweet potato

6pm: macadamia nuts; guacamole beef; paleo pancakes

Tuesday 18 September

sleep: 10pm to 730am

9am:
A1. Shoulder press, 8-8-6-6-4, 12X2; :90 rest: 65, 70, 75, 80, 90 (PR)
A2. Weighted pull-up, pronated, 5 x 2-3, 22X0; :90 rest: bw(3), 2.5(2), 2.5(2), 2.5(2), 2.5(2)
B1. Bar dips, strict & deep, 7 x max (-1), 2010; :45 rest: 5, 4, 4, 3, 4, 3, 3
B2. Knees to elbows, 7 x 10; :45 rest: complete
C. Glute-ham raises, 3 x 5, 20X0; :90 rest

11am: coconut water

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

6pm: macadamia nuts; guacamole beef

Monday 17 September

sleep: 10pm to 6am (tossed and turned all night)

7am:
60:00 walk
20:00 foam rolling and stretching

830am: scrambled eggs with sausage

12pm: spaghetti (squash)

7pm: guacamole beef

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)

Wednesday 12 September

sleep: 1130pm to 7am

930am:
A. High-bar back squat, build to a max for the day: 225 (PR+10); failed at 235.  should have tried 230.
exactly 10:00 rest
B. High-bar back squat, 1 x AMRAP @ 85% of A, 30X1: 4 reps at 190
exactly 10:00 rest
C. Row, 6 x 250m @ 100% effort; 4:00 rest: 58.6, 56.0, 54.5, 54.9, 54.9, 55.1 = 5:34 total time

1145am: eggs scrambled with ground beef, spinach and sweet potato

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

Tuesday 11 September

sleep: 10pm to 730am

930am:
A1. Bench press drop sets, 3 x [3 wide + 3 medium + 3 close-grip], 20X1; 2:00 rest: 105/100/95, 115/110/105, 115/110/105
A2. 1-arm DB row, 3 x 6-9, 20X0; 2:00 rest: 45(9), 50(9), 55(6)
B1. Push-ups, absolutely perfect & strict, 4 x max (-2); :30 rest: 15, 12, 10, 10
B2. Toes-to-bar, 4 x 15 (or max if less than 15); 2:00 rest: 8, 9, 7, 6
C. DB weighted hip extensions, 3 x 6-8, 4022; :90 rest: 15(8), 20(7), 20(7)

1130am: eggs scrambled with ground beef, spinach and sweet potato

7pm: naked pizza; cider

8pm: frozen yogurt

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)

Sunday 9 September

sleep: 1030pm to 7am (plagued by nightmares of the airdyne... no joke)

11am:
300FY
150.

1215pm: eggs scrambled with ground beef, spinach and sweet potato

3pm: wine, pistachios

5pm: cider

8pm: bloody mary; mongolian beef

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)

Wednesday 5 September

sleep: 10pm to 7am

9am:
6 sets @ high effort w/perfect form of:
3 power cleans, touch-and-go
6 front squats
9 burpees, as fast as possible
250m row, as fast as possible
8:00 active rest
=

95/1:49 (total time)
100/1:55
105/2:01
110/2:07
110/2:12
110/2:41...form was horrible on the last round… i was so tired that my elbows forgot how to clean the bar.

11am: coconut water

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

630pm: sauteed chicken thighs with steamed broccoli

745pm: paleo banana pancakes

Tuesday 4 September

sleep: 10pm to 715am

930am:
A1. Close-grip bench press, 8-8-6-6-4, 30X1; 2:00 rest: 85(8), 95(8), 105(6), 110(5), 115(3)
A2. Weighted supinated pull-ups, 5 x 2-3, 22X0; 2:00 rest: 2.5(3), 5(3), 7.5(2), 7.5(3), 10(2) - all with weighted belt
B. 1-arm DB row, 4 x 10-15, 1010; :60 rest: 35 (15), 40(10), 40(10), 45(10)
+
For time:
75 toes-to-bar, must be completed in sets of at least 5 reps at a time: 22:57 (plus 5 sets of 4 that did not count... my hands would just fall off the bar without permission!)

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

7pm: grilled steak; steamed broccoli

Monday 3 September

sleep: 1030pm to 7am (melatonin helped, but still tossed and turned all night)

8am: recovery
15:00 foam rolling and stretching

830am: eggs scrambled with sausage, bell pepper and tomato

230pm: 15:00 foam rolling and stretching

3pm: grilled steak with steamed broccoli; cantaloupe

5pm: paleo pancakes

Sunday 2 September

sleep: 930pm to 230am (another terrible night...)

615am: scrambled eggs; cantaloupe

11am:
In 30:00, complete the following full-effort tests in any order you would like:
1. 1200m run (7:05, did this last)
2. 3-rep max power snatch (90, did this first - could not get 95 up at all, even though I had no problems last week)
3. AMRAP ring dips in one set (2... something to work on!)

115pm: eggs scrambled with chicken, broccoli and sweet potato

6pm: grilled steak with sauteed green beans

grocery:
$5.99 at Whole Foods (borsari salt)

Saturday 1 September

sleep: 1030pm to 630am (but quality was terrible..)

10am:
A. High-bar back squat, 5 x 4-5, 30X0; 3:00 rest: 135(5), 145(5), 150(5), 160(5), 170(5)
B. Power clean, 14 x 3 @ heavier loads than last week; begin a set every :60.  All sets TnG at 103
C1. Push press, 4 x 3-4, 12X2; :90 rest: 95(4), 115(4), 125(3), 125(3)
C2. Pull-ups, COVP, 4 x AMRAP; :90 rest: 8, 7, 6(rip), 4

Pullups felt really strong today, except for my hands.  Almost ripped during the power cleans, and got two big rips on round 3.  

115pm: eggs scrambled with chicken, broccoli and sweet potato

615pm: grilled steak with sauteed green beans

grocery:
$26.44 at Trader Joe's (sweet potatoes, coconut oil, chicken)
$68.93 at Costco (coconut water, smart water, toilet paper, steak)

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)