070113 Monday

Individual programming begins

1st session

A. Back Squat 4x9 @ 80%  = 176

http://vimeo.com/69504393

Felt tough today 

B. snatch high pulls on high boards 3x3 @ 100/110% = 123 not tng but use eccentric

Didn't video but not that hard but hands were very sore from workouts today 

2nd session

A. Snatch 1.1.1 x 4 rest :10, rest 3

83, 93, 103, 108

http://vimeo.com/69484231

Felt hard and heavy today technique definitely lacking!!

B. muscle ups 2.2.2.2.2.2.2. AFAP = 6:05

http://vimeo.com/69481096

C. AMRAP 10 = 7 sc + 4 HSPU

Ladder 1,2,3.....9 etc climbing as high as can in 10 min so 1 FS, 1 HSPU, 2 FS 2 HSPU etc

Front squat @ 123# from floor + HSPU

http://vimeo.com/69480487

Back was on fire.  First time watching myself workout not pretty lol!!!

Butterfly clinic with Mel !!  Holy sore hands!!

Nutrition

2 eggs + 1 egg white, 1/2 avacado 

SFH protein shake w/Creatine, bcaas, Bata alanine

1/2 grilled chicken breast, asparagus, mixed fruit (pineapple, blueberries, raspberries)

Handful of macadamia nuts

2 turkey slices, banana

Grilled chicken sandwhich w/avacado honey mustard (1/2 bun), chips and salsa... Way to many:(

063013 Sunday

Rest day.  Overall not that sore from comp or squats last night maybe ill be more sore tomorrow !!

062913 Saturday

Crossfit Nashua Competition - Lynn, kellie, Dan, Chase

Wod 1 - me and kellie

100' sled push @ 190#

100' tire flip @ 250# 

100' stone carry @ 95# ( may have been lighter)

** we got stuck on the first sled push cost us a few seconds and then I got a few sec stuck on the stone so really cost us 1st on that wod but overall took 3rd and was happy being smallest girls

Wod 2 - kellie, Lynn, Dan, chase

10 rope climbs - I did 2

10 Burpees - Dan

100 box jump overs - Dan and chase did most kellie and I were slower lol

10 Burpees - Lynn

100 T2B- did maybe 35

10 Burpees - kellie

100 pull-ups - no idea how many I did maybe 30

10 Burpees - chase?

100 pistols - I actually surprised myself and did many maybe 35/40 good for me!

10 Burpees - Dan?

100' handstand walks - me and chase

** time cap was 20min we finished 1 round and did 7 rope climbs! Took 1st!

Wod 3

Fran - Dan

Helen - Lynn... 2 rounds 400m run, 21 KB @ 35#, 12 pull-ups.  Almost got unbroken but had to split last set pull-ups in 2 sets hands just too slippery.  Wanted to butterfly but slippery bars and just not confident in being able to do them when really tired I'm faster at Kipping right now.

Elizabeth - chase

Isabelle - kellie

*** took 1st!

Wod 4 - final 5

 7 min of Burpee MU - think we got 24 total.  I did 11 kellie did 13 pretty sure. I failed on only my last one ( would have been 12) so beyond excited about this!! 

7 min for max squat clean + 2 FS - I got 155 wanted 165 but 1 was tired from MU and 2 I generally have a harder time trying to clean heavy without a lot of warm up sets I struggle with lifting heavy out of the gate. 

*** took 1st!

Back squats at Home

10*3 back squat @90% - 195.... Should have done 198 but fine with 195!  Got them all ok once hit 7 set started to get hard.  Totally peed a river on my last 2 sets lol!  

http://vimeo.com/69441220 

Nutrition

Coffee ( half cup)

Oatmeal w/ raw honey

Bata alanine

1/2 cliff builder bar

SFH protein shake w/Creatine * bcaas + Bata alanine

Pineapple

1/2 cliff builder bar

Chicken bowl W/brown rice, shot sauce, guac, pinto beans, tomato ( chipotle after comp)

Froyo

Fish oil

Honey nut Cheerios w/ blueberries ( I know not best choice but yum)

062813 Friday

Game Day WOD

1 power snatch 95#

2 OHS

3 Burpee MU

4 squat clean

5 push press

6 pistols

7 KB swings 

8 pull-ups

9 box jumps

10 cal AD

Got my MU today but I'm just not fast is what it is for now.  Praying for the MU gods to be on my side tomorrow!

Nutrition

Coffee

2 eggs + 1 egg white, pineapple, bacon

SFH protein shake w/Bata alanine, Creatine, bcaas

Turkey burger (no bun) asparagus, handful of red grapes

Bata alanine

Honey nut Cheerios w/skim milk and fresh strawberries ( was Ava's snack and looked so good!!!)

4 egg white omelette with chicken sausage and kale

Fish oil

Bata alanine, bcaas w/ little OJ

062710 Thursday

Rest day

Body feels sore, palms still sensitive from Saturdays comp, wrists are cut up from MU practice last 2 days, legs are sore from pistols... Overall praying my body is good for this Saturdays comp!  Mostly worried about my hands as I'm pretty sure will be some blood shed on Saturday grrrr!  Getting massage from Allison tonight should help loosen me up.  In and out of car all day haven't had time to stretch once :(

Nutrition

2 eggs + 1 egg white, pineapple

Bata alanine, bcaas w/little OJ ( like 1/2 glass just enough to mix bcaas)

Cliff builder bar

Turkey, cheese ( little bit of provolone not much), pickles and tomato on wheat sub ( subway at mall)

Macadamia nuts

Grilled pork chop, broccoli, asparagus, baked beans

SFH protein shake with bcaas, Bata alanine

Fish oil

062613 Wednesday

Emom *14

HSPU (2 25# plates on each side) + 12 pistols (6 each leg).   Struggle with pistols just not flexible enough especially going down on left leg hesitate all the time was a little better today.

Emom *14

12 T2B + 35 sec handstand walks.  Got all except last set T2B unbroken but even last set didn't come off bar.  Got about one length down on hs walks maybe 40 feet each time 

Skills practice = Burpee MU !!  Still hate them but got several.  Just never seem to get easier for me grrr!

WLW

Snatch practice using only 53# practiced trying to just snatch from hip and hold in squat was hard lol!

Burpee MU practice with kellie.  Got about 12 between us not timing so hopefully we do more saturday

Nutrition ( don't really remember lol)

2 eggs + 1 egg white, raspberries

Bata alanine + bcaas w/ OJ 

Cliff builder bar

SFH protein shake w/ Creatine

Turkey + cheese sandwich ( on white bread don't usually) 

PB+J sandwich 

Pineapple

1/2 ice coffee

Fish oil

2 eggs + 1 egg white, 1 sausage, 1 slice PB toast ( ate real late was starving)

Bcaas W/little OJ ( can't drink with water )

062513 Tuesday

Squat clean + 2 FS - 178!!  PR on my clean.  Elbows were very scary have to be careful on that.  

GHD sit-ups - 15*4

Wod = 8:00

3 rounds of 400m run +.  50 DU

Got think 1:29 or 1:30 on first run but no idea on others.  Got first 2 sets of DU unbroken last didn't trip just stopped twice cause tired and really hot.

Nutrition

Coffee

2eggs +1 egg white, raspberries + blueberries, 1 sausage ( fairly large but didn't have any other fat)

Bata alanine + bcaas w/ little OJ

SFH protein Shake w/Creatine

Haddock, broccoli, Brussels sprouts

1 slice rolled roast beef, handful mixed nuts

Bata alanine

Cliff builder bar

Turkey burger ( no bun) slices of tomato and little fruit

Froyo with dark choc Chips :)

Bata alanine, fish oil

062413 Monday

Couldn't do full workout because hands still sore from Saturday competition

Back Squat - 165 4*9 - 75% of 220.  Felt heavy today was really hot and I didn't feel like I had any energy and left hip hurt.

:30 on :30 off AD * 20min - awful lol!  I hate airdyne !  210 calories my legs were toast.

Nutrition

Coffee

Bata alanine

2 eggs + 1 egg white, fresh mango

Bcaas w/ OJ 

Cliff builder bar

SFH protein shake w/ Creatine

2 slices roast beef rolled, mixed nuts, cherries ( odd but was packing for cheer camp eating on go)

Fish oil

1 grilled chicken breast, asparagus, 

062313 Sunday

Rest day

Nutrition

Coffee

Oatmeal w/ raw honey and strawberries

Bata alanine

No lunch had snacks at pool - nuts, fruit, whole grain pita chips ( not good I know)

Sautéed haddock (olive oil, lemon, onions), jumbo shrimp (plain), Brussels sprouts sautéed in tomatoes and olive oil, small piece of bread w/butter

Bata alanine

Bcaas

Fish oil

062213 Saturday

Crossfit Lando Competition

Wod 1

1 min max DU = 97

Squat Clean 4 rep max TNG = 145, got 155 for 3 PR on both!

Floater Wod= 4 rounds for me

1 60# sandbag from ground to over shoulder with both knees to ground then stand

1 rope climb

Wod 2

Front squats and Box jumps 24" - between me and Brandon had to do 20 of each (Brandon doing OHS).  Front squats were ok but wasn't as fast as other girls.  Need to learn how to go down fast and bounce out.  Box jumps I felt good felt I was going pretty fast.

Wod 3

60 KB @ 60#

75 pull ups - got 15 butterfly first set!!! Was so happy!  Wripped hands bad so not happy :(

150 WB partner style - this was long not as bad as I thought but long and tough for sure

75 pull-ups

60 KB @ 60#

This was by far my favorite comp had such a good time and was a comp where I felt that I truly did the best I could didn't feel like there were areas I gave up on.  Even not getting in the finals I was happy about cause know we were up against really good teams and 13 out of 50 not bad at all!!!  

Nutrition

Coffee

Oatmeal (plain with little raw honey)

Bata alanine

SFH protein shake with Creatine, bcaas

Cliff builder bar

SFH protein shake

Cantaloupe 

Cheeseburger (1/2 bun), asparagus

Bcaas, Bata alanine

062113 Friday

Game day wod for competition

Squat cleans - 135*4, 155*2

Partner wall balls

Box jumps

Double unders

Pull ups

Nutrition

Coffee

2 eggs + 1 egg white, mixed fruit, 1/2 avocado 

Bata alanine

Cliff Builder bar

SFH protein shake w/Creatine and bcaas

Mixed fruit, 1 sausage

Roast beef w/mustard, salad, fruit (at gymnastics party)

Mixed nuts

Peanut butter toast

062013 Thursday

Rest day

Never had time to log nutrition but was a pretty good nutrition day 

061993 Wednesday

Snatch - 108*2 from low blocks

Back squat - 165 5x7 - not a struggle but for sure tiring

EMOM x-10

 5 Burpees, 6 c2b - did all unbroken tried to butterfly but could only do singles

EMOM x 14 

6 HSPU, 10 t2b - every set unbroken did first 2 sets of HSPU Kipping then strict when Brandon yelled at me to strict then got all unbroken strict :)

**hands whipped and very sore:( left knee felt funny but not hurting now.  

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 avacado, pineapple

Bata alanine

1/2 cliff builder bar

SFH protein shake w/Creatine + bcaas 

Nuts, grapes, 1/4 protein bar ( not great lunch but wasn't hungry)

6 chocolate covered almonds ( no lunch = bad idea)

Bata alanine

Grilled chicken taco(1 flour tortilla) w/little tomato lettuce cheese and salsa, little sweet potato ( less than 1/2 of potato w/ honey and cinnamon, grilled asparagus 

1 piece wheat toast w/ peanut butter

Fish oil, Bata alanine

061813 Tuesday

HPC *2 = 138!!!  Wasn't sure I would get it cause failed on first attempt and a little squat but legal so I'll take it!  Loose my grip when I bring bar down into second one but grip is an issue for me for sure.

Deadlift *5 = 208.  Felt I could have gone up to 213 but spent lot of time so didn't want to push it.

AMRAP 10 = 3 + 15 cal on AD

20 Cal

15 box jumps @ 20" step downs

10 power cleans @95#

**quads were dead after AD yikes!

Rest 5 min

AMRAP 10= 5+50+15+1

50 DU

15 GHD

10 Burpees

* felt good first 2 sets of DU unbroken 3 set took 2 sets 4 and 5 did in 3 sets dropped rope grrr.  Did all power cleans unbroken

Nutrition:

Coffee

2 eggs + 1 egg white, cantaloupe 

Bata alanine

SFH protein w/Creatine

Chicken salad on multigrain bread with mixed fruit ( maddies for lunch)

Bata alanine

Mixed nuts

Steak (about 5oz) carrots, green beans, 1/2 baked sweet potato

6 dark chocolate covered almonds :)

3 egg white omelette with kale, OJ with bcaas ( bcaas tolerable with OJ )

Fish oil

061713 Monday

EMOM Snatch doubles @70% OHS -73# should have done 83 but thought was % of max snatch not OHS probably why was easy :)

Back Squat - 60% of 220 max = 153*9, *4 sets felt pretty good not a struggle but hard enough

Row 500m max effort - 1:48

50 Wall Balls - 35 + 15 - 2 sets

35 KB @ 50# - unbroken yes!!!

20 HSPU - unbroken

Nutrition

2 eggs, little fruit

Bata alanine, bcaas

1/2 cliff builder bar

SFH protein shake w/Creatine

Green apple

Mixed nuts ( macadamia, almonds, cashews) probably more than I should have had but was at pool after gym and had no lunch with me

Pineapple few slices

Turkey burger, sausage, zucchini ( no bread)

Bata alanine

ZMA, fish oil

061613 Sunday

Practice Skills

24" box jump rebounds yes!!! 25 in row after 2 sets of 20

DU 2 min test  - 169 tripped few times

Butterfly - 18 yes!!  After a set of 11 and 13. (Wripped hand :()

Snatch deadlift - 95, 115, 125, 145, 165, 185.  First attempt on 185 failed cause bar just slipped couldn't hold but got second attempt.  Was supposed to slowly release bar down and not drop but forgot :(

Nutrition

2 eggs + 1 egg white, 3 bacon, mixed fruit

1/2 cliff builder bar

1/2 grilled chicken, zucchini, garden salad

Bata alanine

SFH protein shake with bcaas 

6oz steak w/mushrooms little blue cheese crumbles, broccoli, grilled tomato (99 for dinner)

1 generous slice if my home made strawberry rhubarb pie ( had to it was Father's Day,)

Bata alanine, ZMA, fish oil

061513 Saturday

Rest day

061413 Friday

Clean cluster - 143*3, 148*3, 153*3, 163*2 (caught the 3rd but foot placement was bad couldn't stand up)

Push Press- 135*2, 138*1 ( second one was more a push jerk not a press I tend to do that)

Wod = 11:21

200m Run

30 pull ups (15, 10, 5)

10 push jerks @95

20 pull-ups (9, 6, 5)

10 push jerks @103

10 pull-ups (7, 3)

10 push jerks @118 ( these were hard got sets of 2 and singles)

400m Run

Nutrition:

2 eggs

Bata alanine

Multiple grain bagel with peanut butter (dunkins on the run)

Tuna low sodium w/relish and light mayo - no bread prob 1/2 can

SFH protein shake w/Creatine + bcaas

Cherries

Cashews

Haddock, broccoli, carrots, mashed potatoes ( don't usually eat mashed but had dinner at mother in laws and that's what was for dinner didn't want to be rude and not eat all)

Chocolate covered almonds handful

ZMA, fish oil

**not my best food week haven't had one like this in a while will def have more veggies and better snacks next week**

061313 Thursday

Rest Day - shoulders still pretty sore hoping they are better tomorrow

Nutrition ( not great day was on the go)

1 hard boiled egg

Bata alanine w/ small OJ

Cliff builder bar

2 turkey slices

Tuna sandwich with light mayo, pickles + tomatoes on whole wheat w/ cape cod chips 

Handful macadamia nuts

Peanut butter/jelly sandwich ( bread again but I love PB+J) w/ side mixed fresh berries

1 egg + 2 egg whites ( didn't feel like eating anything else)

Fish oil, ZMA, Bata alanine

061213 Wednesday

OHS- with a running clock of 10:00 establish 1 heavy 1 rep.  Then 5 min to establish a 3 rep max

OHS*1 = 133

OHS*3 = 133 a tried 143 got it overhead but squatted to low and dropped.  Also had to drop and clean bar every time too afraid to back rack it so eats a little time and 10/5 min went fast.

EMOM *8

Weighted Pull ups *3 @ 26#

8 T2B

Wod = 18:10

15 KB Cleans @ 26

15 KB Cleans @ 35

15 KB Cleans @ 53

Finished the 26 in 3:49 but first time lifting 53 even once so 15 took me forever.  Wasn't focusing on going fast simply because that was heavy for me just didn't want to fail and wanted to get all 15.

Butterfly practice - got 10! 

Weightlifting - practiced cleans was failing on light weight but was focusing on technique.  Was getting the bar higher which was good but was missing the catch grrrr.  Practiced butterflies a little.

Nutrition

2 eggs + 1 egg white, mixed fresh fruit

SFH Protein Shake with Creatine + bcaas 

Tuna with light mayo, little relish and tomatoes on whole wheat pita wrap

Cliff builder Bar

Bata alanine

Handful almonds

1 grilled lamb chop w/ black bean salad

Late dinner at chilies - grilled chicken sandwich (half the bun) with broccoli

Forgot ZMA and fish oil and Bata alanine cause went straight to bed :(

061113 Tuesday

 Power Clean/push jerk/split jerk Complex- 150#, got 153# but missed split jerk

Power clean 153# PR! - felt good today sat back and was more patient on the pull easiest PC for me

Clean Pulls - 195# was getting it pretty high so hopefully 180 clean soon!!!

Wod:

7 AMRAP = 4 rounds

10 GHD sit ups

10 Burpees

10 24" step down box jumps

Rest 4 min

7 AMRAP = 4 rounds + about 75m run but still finished 200m

200m Run

15 KB @35#

Nutrition:

Coffee

2 eggs + 1 egg white, blueberries/pineapple

Bata alanine, small glass OJ

1/2 cliff builder bar (pre wod)

SFH protein shake + Creatine + bcaas

Cliff builder bar ( didn't come home after gym so had to have it)

1/2 grilled chicken breast, pineapple

Bata alanine

Pita chips ( def too many)

Steak tips (about 3oz, marinated in light balsamic dressing) baked beans, grilled asparagus

About 1 cup frozen vanilla dairy free yogurt topped with fresh strawberries,blueberries,peaches yum!

Bata alanine, ZMA, fish oil

061013 Monday

Snatch triples- 93*3, 103*2....almost had 3 but lost it out front I think or I jumped back and dropped cant remember

Back Squat - 175x5 - 3 sec down 2 sec at bottom then up

Wod = 18:54

9 thrusters @ 123

9 MU

12 thrusters @ 103

12 bar MU

15 thrusters @ 93

15 c2B pull ups

**wasnt as hard as I thought gas tank wise but 123 thrusters I had to single probably could have done 2 or 3 if I PC then squatted but I squat cleaned every time. MU got 3 then 2 then singles.  Bar MU got 3, 2,2,2,3

Nutrition:

Coffee

2eggs, small banana, SFH protein shake + Bata alanine

Cliff builder bar

Low sodium tuna (1 can) with low fat mayo and little relish (no bread), handful macadamia nuts

Bata alanine

2 slices turkey + macadamia nuts ( just a few)

SFH protein shake + Creatine + bcaas

1/2 grilled chicken ( marinated in olive oil, lemon, garlic), 1/2 baked sweet potato

Fish oil, ZMA, Bata alanine

060913 Sunday

2 mile run- 8:30 first mile 7:56 second mile.  Was going for 4 miles but lower Back extremely achy had to stop.

Nutrition:

Coffee

2 eggs

Bata alanine 

Cliff builder bar

Chicken, zucchini + mushroom ( from Applebee's was out at gymnastics meet... Did have a sauce)

SFH protein shake + Creatine + Bata alanine

Handful macadamia nuts

Cod fish sautéed in olive oil + lemon + tomatoes, steamed broccoli, scallops 

Fish oil, ZMA, Bata alanine

Little pineapple, tablespoon almond butter

Saturday 060813

Rest day -went to route 2a and watched my teammates kick ass!  

Nutrition- so bad"

Coffee

Egg white omelette w/spinach, tomato + bacon, berries, sweet potato pancake w/walnuts + cranberries, small OJ ( maddies for Chloe's bday breakfast so good)

Small pork, sautéed Brussels sprouts + zucchini

Dinner: went out....lots of pita chips w/hummus, pear + blue cheese, sea bass + carrots, lemon tart for desert ( dinner was not good bad food, sea bas very oily) 

***not a good nutrition day***

Friday 060713

Squat Clean-163 (10# lower than my PR).  First time lifting heavy since the opens just need to get back the feel for cleans.  But not unhappy with that weight.

Jerk from rack- 170 PR.  Foot placement was awful need to be careful with that.  Tried 173 twice fail.  Not enough power coming up was relying in getting under it too much.

Wod  = 10:05

5 rounds for time

9 Burpees

12 PC @ 65#

15 wall balls to 10' line w/14# 

*suprisingly hard was pretty gassed wall balls were the worst.  Back is still pretty sore from this week so was tough getting a rhythm cause was tight and sore

Nutrition:

Coffee

Little OJ with Bata alanine

2 eggs + 1 egg white, 1/2 avocado, mixed fruit (blueberry, nectarine, papaya)

Cliff builder bar

SFH protein shake + Creatine + bcaas

2 thin burgers (no bun no cheese) + mixed fruit

Macadamia nuts handful

Bata alanine

Small grilled chicken sub w/onions, mushrooms on wheat roll (no cheese)

ZMA, fish oil, Bata alanine

Thursday 060613

HSPU strict - 22.  Possibly not low enough although I felt head touching mat.  

Pull-ups - 22.  Just can't hang onto bar that long I just slip every time.

Wod = 14:41

1 mile trail run

50KB swings @ 53#

400m run

* trail runs are harder than road running for me I can't go as fast

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 avocado, little mixed fruit

Bata alanine

SFH protein shake + Creatine + bcaas

2 turkey slices, cliff builder bar

Ice cream!  Bad choice but was so good.

Small grilled chicken breast, steamed broccoli, tomato and cucumber slices, 1 piece bread

Binge on chocolate chip cookies but I'm done now :). 

Bata alanine

** not best eating day but a girl is allowed during certain times!***

Wednesday 060513

dead lift - 243 PR of10#...went for 248 but failed twice.  Need to get out of the clean position and stop lifting heels

Airadyne 10 min- 136 I hate this!!  Get tired fast just feel like i cant get strong enough grip with my feet and my ass kept sliding off the seat :(

Snatch - 113 PR... Worked with Brandon on form tonight + my new shoes and got it!  Tried for 118 failed twice but definitely felt better tonight.  Haven't snatched in about 2 months and was struggling to get 103 so felt much better.

Nutrition

Coffee

2 eggs + 1 egg white, strawberries, 1/2 avocado

Bata alanine with OJ

Cliff builder bar

SFH protein shake + Creatine + bcaas

Small finger sandwich ham/cheese ( at Chloe's school picnic options were limited)

Small piece grilled chicken, black bean salad, mixed fruit (papaya, kiwi, nectarine small amount)

Bata alanine

3oz steak (roughly maybe less), mixed grilled veggies

Ice coffee

Bata alanine, ZMA 

1egg + 1egg white, tsp almond butter, slice turkey

Fish oil

Tuesday 060413

Rest day - had appt so switching today for rest day.  Legs pretty sore from yesterday

Nutrition

2 hard boiled eggs, 1 egg white, kiwi

Bata alanine with OJ

Cliff builder bar

Apple

Bata alanine

Small turkey burger (no bun) with 3 pieces bacon

SFH protein shake + Creatine + bcaas

4oz steak, mixed grilled veggies ( Brussels sprouts, zucchini, tomatoes), 1/2 baked sweet potato

**not feeling great today took 3 hour nap which I never do then laid back down from 5:45 till 7:15 bad headache.  Barely finished my protein shake and forced dinner. Grrrrr

Monday 060313

Front Squat - 195# PR by 2# but ill take it!  Tried 198 failed didn't try again

FS emom - 130*5 felt good no real rest got 5 straight each min fairly quickly

30 MU for time - 14:21.  Got 5 straight PR on first set.  Got 4 sets 0f 2 then singles. Had no failures.  Rested a bit between each one but knew was better than failing felt good today. 

Nutrition

1 egg and 2 egg whites, little pineapple and blueberries, little sausage

Coffee

Bata alanine

Pure protein bar

SFH protein shake with Creatine + bcaas

Low sodium tuna with relish on whole wheat wrap

Bata Alanine

Macadamia nuts  

Steak ( about 3oz), 1/2 sweet potato, sautéed spinach

Granola cereal (not best choice but) 

Bata alanine, zma

Sunday 060213

4.25 mile run with my neighbor. 90 degrees very hot.  8:31 pace.  Happy with that considering haven't run that far in a while and was hot.

Nutrition

Bata alanine

Little plain oatmeal with blueberries

Coffee

SFH protein shake with Creatine and Bcaas

Pineapple

Small Ice coffee with cream and sugar

Cliff Bar

Salmon, sautéed spinach, wild mushrooms (dinner leftovers for a late lunch)

Fish oil, beta alanine

Turkey burger (no bun), sautéed sweet potatoes with cinnamon and olive oil

Ice cream bar :)

ZMA, Bata alanine

Saturday 060113

2k Row - 8:17 PR.  Goal when I started was 8:15 so pretty happy with that. Stayed between 2:00 and 2:07 trying to keep consistent pace seemed to work well. Pulled real hard last 100m should have done that for last 150 but still felt good.

Lsit Paralletts - 31.17

Lsit on Rig 41.8

GHD 1 min - 40

Nutrition:

Coffee

2 eggs, blueberries

Beta Alanine, Bcaas

SFH protein shake with Creatine

Tuna sandwich on wheat wrap w/tomato, relish, mayo + mixed berry fruit salad

Cliff builder bar

Little more fruit salad

Bata Alanine, ZMA

Dinner capital Grill-definitely indulged :) raw oysters, tomato cucumber and feta salad, 1 piece of bread, grilled salmon wild mushrooms asparagus sauté spinach, champaign, coconut cream pie !!

Bata Alanine