Tuesday 16 October

sleep: 1030pm to 730am

work:
A. 1 power snatch + 5 overhead squats, 5 x 1 adding weight per set building to only a moderate load; 2:00 rest: 63, 68, 73, 78, 88
B1. Overhead squat, 5 x 4-5, 3211; :20 rest: 53, 63, 68, 78, 88
B2. Weighted pull-ups, pronated, 5 x 3-4, 21X0; 3:00 rest: all sets of 4, unweighted, with minimal kip (maybe 1 or 2 were actually strict!)
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest

eat: whole30 + cider + honey

Monday 8 October

rest day

8am: bacon and eggs; pumpkin cookie

12pm: baked chicken with butternut squash and carrots

6pm: ground beef sauteed with bell pepper, onion and squash; pumpkin cookie; wine

grocery:
$12.29 at Whole Foods (bananas, wine)

Sunday 7 October

sleep: 10pm to 8am

1030am:
10:00 squat snatch technique work, all singles @ no more than 70% of max: worked up to 83
+
5 rounds, ensure faster each round, of:
50 double-unders
10 no-push-up burpee box jumps, 20"
400m row

double-unders sucked today.  each round was all over the place, time-wise, but rows went like this:
1:59.4
1:56.5
1:53.8
1:50.5
1:38.4

1pm: bacon and eggs scrambled with sweet potato and spinach

430pm: paleo pumpkin cookies

grocery:
$38.50 at Whole Foods (baking soda, honey, bananas, walnuts, vanilla extract, chocolate chips, almond butter, coconut flour)

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?  

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

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

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

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)

Saturday 25 August

9am:
AMRAP in 15:00 of:
15 pullups
200m run
15 wall balls
200m run
3 rounds + 3 pullups

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

4pm: pork chop; tomato and cucumber salad

9pm: 2 paleo pumpkin chocolate chip muffins

grocery:
$44.98 at Costco (steak and broccoli)
$28.37 at Trader Joe's (almond meal, chicken, tomato paste, lemons, sweet potatoes)
$10.68 at Whole Foods (white wine vinegar, borsari seasoned salt)

Friday 17 August

930am:
A. high bar back squat, build to a tough 2 in 12:00; perform 3-5 tough ring rows after each set: 205 for 2, 215 for 1 (PR +15) - great day to try out my new oly shoes!
+
3 sets of:
25 wallballs, unbroken (14)
250m row at 90%
2:00 rest
first 2 rounds unbroken, 3rd round broken and ugly - hardest workout I've done in a long time!

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

4pm: 3 hardboiled eggs

7pm: grilled marinated skirt steak; corn on the cob; tomatoes; watermelon

CSA box:
4 ears corn
1 bell pepper
1 yellow onion
3 red onions
lots of tomatoes
1 zucchini
1 yellow squash
5 small carrots
1 head butter lettuce
1 watermelon

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

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)

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)

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)