Wednesday

AM
3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot front squat, no sleeves, 3 x 4-6, 42X1; 2:00 rest
B1. Good morning, 3-3-3-3, 22X1; :60 rest
B2. Close-grip bench press, 2-2-1-1, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 12/side :60 between sides
D. Banded terminal knee extension, 3 x 20/side w/same band as last week; rest as needed
+
3 rounds easy:
50m Farmer's walk, 70/hand
20 unweighted Russian twists
12 moderate reverse hypers

AM

complete

PM

A. 83, 103, 123(4)

B1. 123, 133, 143, 148

B2. 154(2), 159(2), 164, 169, 174 (PR +4)

C. complete with 30/hand

D. complete with black band 

+

complete
160 on the RH

Able to get full knee ROM within the allotted 20:00 mobility today!  That's a relief, ain't nobody got time for 45:00+ each time you want to do an air squat.

SO HAPPY to squat with a barbell again!  Knee felt absolutely perfect on these, but that tempo is a bitch.  Got super lightheaded on the set at 123, just a long time to be crushing your trachea.  Decided to trust that the mobility this morning was enough to prep the ROM for the PM session, and it was!  Just did a quick hip/ankle stretch and I was good to go.  Great success!

It's been a looooong time since I've done barbell good mornings; I think I was doing these correctly (basically lowering until I felt a nice stretch and holding it there for the 2 seconds).  

Bench press felt excellent.  Went for a bonus rep because I knew I'd get it, wasn't even a question.  And with the same tempo!  Cool.

Peterson step-ups were very challenging with that weight.  I will not be sad if these go away soon.

Still like the banded terminal extensions.  This one's a keeper.

Farmer's walk was super easy (unbroken); first time with a Russian twist, that was neat.

Had a mandatory health screening at work today - we can repeat this every couple of months, so this might be cool to come back to later.

5'3" 165 (in jeans, 162.7 @ home)

BP: 120/82 (a little higher than normal for me)

pulse: 54

total cholesterol: 243 (errrrrrr)

HDL: 66

LDL: 166

TG: 55

glucose: 83

waist: 31" (this was 35.4" the day I joined CSC)

Skyped with Mike last night - scale has been completely stuck at 163 for the past 2 weeks (which is most likely stress-related, working blows), so we're making some changes.  150g protein, 80g fat, 190g carb, unless performance starts to tank.  He said "I'd like to see you under 160," and I'm like "ME TOO" with the unimpressed emoji face.  Trying not to get frustrated.

This may be the deepest squat I've ever done.

Thanksgiving measurements

measurements:
waist: 86cm (same)
hips: 101cm (same)
band: 90cm (-1)
bust: 108cm (same)
thigh: 62cm (-1)
calf: 40cm (same)
arm: 32cm (-1)
neck: 35cm (same)

weight: 165.6 (-0.4)

I've been feeling really good recently, and wanted to see if that reflected on the scale.  Nope.  Stupid machine.  I'm trying not to care.

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?  

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)

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 25 July

15:00 handstand & double-under practice, alternate between the two movements, avoid fatigue; rest as needed: got 28 unbroken double unders (PR)

+

AMRAP in 10:00 of:

7 kettlebell swings, 1 pood + 7 burpees

8 rounds + 7 swings + 3 burpees

grocery:
$31.38 at Trader Joe's (water, jalapenos, avocados, tomatoes, garlic, limes, red onion, ground beef)
$8 at Whole Foods (ripe avocados)

Whole 30: day 1


measurements:
waist: 88cm
hips: 101cm
band: 90cm
bust: 110cm
thigh: 63cm
calf: 40cm
arm: 32cm
neck: 35cm


weight: 167.9

June recap

For the month of June, I wanted to see what would happen if I didn't write down everything I was eating.  And you know what?  I made really good choices, food-wise.  I didn't feel so restricted, and yet this was my cleanest-eating month yet.  Except for the wine.  And cider.  And sangria.  That was really a problem, mostly because I feel like I've been on summer vacation for the entire month.  While I'm in CA I know I will drink a lot, but starting July 24, this has to stop.  Social occasions? Fine.  Every day?  Not okay.  Back to tracking?  Probably cheats and alcohol only.

Also, I haven't weighed or measured myself since May, and I don't want to.  That's how I know I've been making bad decisions with respect to alcohol.

binges/cheats: 2

rest days: 4

grocery cost: $576.65 (with at least $150 of that on wine...good lord)

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)

March Recap

days on plan: 14

days with:

treats: 13

cheats: 6

binges: 0

gluten: 0

wine: 11

other alcohol: 4

grocery budget: $689.88 (more than rent... uh oh)

workouts: 23

measurements:

Waist: 85cm (same)

Hips: 99cm (same)

Thigh: 62cm (+1)

Calf: 40cm (same)

Ribcage: 89cm (same)

Bust: 106cm (-1)

Arm: 32cm (same)

Neck: 35cm (same)

Total: 548cm (same)

Weight: 163.6lbs (+0.7)

Let's chalk March up to a maintenance month. Kind of disappointing (especially considering the amount of money I spent on groceries), but I'm feeling really good, and feeling like I look pretty good, too. So let's keep it up but maybe with fewer treat days?

February recap

days with:

treats: 6

cheats: 3

binges: 2

gluten: 1

wine: 10

other alcohol: 0

grocery budget: $527.12 (way over $400!)

workouts: 25

measurements:

Waist: 85cm (-2cm)

Hips: 99 (-2cm)

Thigh: 61 (-3cm)

Calf: 40 (same)

Ribcage: 89 (same)

Bust: 107 (-1cm)

Arm: 32 (same)

Neck: 35 (same)

Total: 548 (-8cm)

Weight: 162.9 (-3.7lbs)

6 month measurements

Waist: 87cm (-3cm)

Hips: 101cm (-3cm)

Thigh: 64cm (same)

Calf: 40cm (-1cm)

Ribcage: 89cm (-4cm)

Bust: 108cm (-4cm)

Arm: 32cm (same)

Neck: 35cm (-1cm)

Total: 556cm (-16cm)

Weight: 166.6lbs (-8.4lbs)

After 6 months of Crossfit and Paleo, I was hoping for more progress. However, August, September and October did not see 100% effort on either the exercise or eating fronts. Here's hoping that the next six months will bring even bigger change as work and food are more consistent.

January Recap

*only counting 27 days, since I was on vacation through the 4th*

days with:

treats: 3

cheats: 4

binges: 4

gluten: 2

wine: 23 (ok, that's a problem)

other alcohol: 4

workouts: 20

measurements:

waist: 87 (same)

hips: 101 (same)

thigh: 64 (+1cm)

calf: 40 (same)

ribcage: 89 (-1cm)

bust: 108 (-1cm)

arm: 32 (same)

neck: 35 (same)

weight: 166.6 (up 0.7lbs)

December recap

*only counting 15 days, since vacation starts on the 16th*

days with:

treats: 4

cheats: 3

binges: 2

gluten: 0

wine: 5

other alcohol: 3

workouts: 11

measurements:

waist: 87 (same)

hips: 101 (-2)

thigh: 63 (same)

calf: 40 (same)

ribcage: 90 (-1cm)

bust: 109 (-1cm)

arm: 32 (same)

neck: 35 (same)

weight: 165.9

Starting Measurements

Waist: 90cm

Hips: 104cm

Thigh: 64cm

Calf: 41cm

Ribcage: 93cm

Bust: 112cm

Arm: 32cm

Neck: 36cm

Total: 572cm

Weight: 175lbs