..a stream of consciousness..

Workout: Mainsite WOD is a heavy squat clean workout… I’m going to see if my shoulder will let me do at least a heavy back squat workout (heavy squat cleans are for sure a no-go.  I couldn’t do them yesterday without a twinge in my shoulder at the bottom of the front squat position). 
*** Worked out at 24 hour fitness today instead of heading out to CF – just seemed pointless to drive out there to do a WOD that no one else was going to be doing.  So I went to 24, put on my o-lift shoes and did my heavy back squats.  There are so many people doing things incorrectly there, and I found that, while talking to a few, some liked getting pointers, and others didn’t.  And still others would listen and pretend like they knew everything already, but would adjust things as they continued.  I wouldn’t mind being a trainer or getting certified so that I would actually feel comfortable fixing everything on people as opposed to just giving them pointers as they’re doing things…

Back Squats (7×1) – 245, 265, 285, 295 (PR), 295 (fail), 285, 290
           – attempted 295 one more time afterwards, didn’t make it… 

Nutrition:
700AM – [2] – zone bar
945AM – [2] – 2 string cheese, 1 orange (short on fats)
1230PM – [4] – 8 oz spinach, 1 oz blue cheese, 1 oz balsamic vinagrette,
          1 banana, 3 oz lean pastrami
500PM – [2] – 2 string cheese, 1 PB sandwich
700PM – [2] – zone bar
800PM – [4] – 1 large bell pepper, 4 egg whites, 2 oz turkey,
          1 c grape tomatoes, 1 c blueberries 

**Yesterday, I ate 15(?) blocks? I was a few short, but didn’t feel hungry.  Went to sleep at 11, up at 6 – right around my 7 hour average.  I wonder if I would feel better getting 8 hours as opposed to 7.  May have to try it, as I’m headed more often to the 6pm xfit instead of the 7pm xfit now that I’m meeting Jose out there.  I get home earlier, in time to make dinner and eat by 830 or so…

2/16:

Workout: TBD @ CF tonight – the WOD calls for cleans & pushups, both
          things I shouldn’t be doing yet…
** Modified the workout from AMRAP in 20 of 10 HSC’s @95lbs + 15 pushups to AMRAP in 20 of 200m run/sprint + 15 situps.  Just as hard (for me at least), 10 rounds.

Nutrition:
900AM – [2] – 2 string cheese, apple, 15 almonds
1230PM – [4] – 8 oz spinach, 1 oz blue cheese, 3 eggs, 1 oz balsamic
          vinagrette, 1 banana
400PM – [2] – 1 egg, 2 egg whites, 1 PB sandwich
730PM – [5] – 1 apple, 1/2 orange, 12 spears spinach, 2 c green beans,
          4 oz lean pastrami, 1 string cheese, oil in cooking, handful of pecans 

———————————-

2/15:

Workout: rest, slight jog @ Road Runner Sports & a little dancing @ Mountain Bar

Nutrition:
1000AM – [4] – 3 egg omelet w/ a slice of cheese, 1 slice buttered wheat
           and a tiny bit of hash browns
200PM – [2] – 1 orange, 12 almonds, missed protein
400PM – [4] – 1 c milk, 2 scoops protein, PB sandwich
800PM – [4??] – Hop Li for Dave’s birthday.  Ate almost all vegetables and
           dabbled in the meats.  Topped off with some awesome cake.  Ok, let’s
           call it a cheat meal… Had a few beers after for Wu’s birthday.

Workouts:
– 4 x (1 min GHD/Back Extensions, 1 min box jumps, 1 min squats
          1 min jumprope) – modified cherry for the shoulder
 – 10 x 200m sprints – 90 seconds of rest

Nutrition:
– 830AM – [4] – 4 egg whites, 1 egg, 1 string cheese, 1 PB sandwich
         1 orange
– 1200PM – [4 ish] – 3 egg omelet w/ spinach, onions, bell peppers
         and brie, 1/2 waffle, 1/2 slice of cornbread
– 500PM – [4] – 6 oz tuna, 1 PB sandwich, 1 orange
-1000PM – [4] – CCC Combo wrap, 1 pita bread
-1100PM – 4 beers. tastayyyyy

** I thought the cherry workout was tough… then Joe and I went to the track to do the sprint training after lunch… that was impossible.  I thought my legs were going to fall off and that I was going to fall flat on my face while running.  Good baseline, but MAN… I could taste my heart.  it was almost in my mouth, yeesh.  glad I didn’t get over 40 seconds though!  Times below:

       Joe:                                       Jer:
35.8, 39.9, 41.6                        35.2, 34.1, 35.3
42.1, 42.2, 44.0                        37.5, 38.1, 38.9
43.3, 47.0, 45.8                       39.2, 39.3, 39.7
 FINAL: 43.4                           FINAL: 37.5

Workout:  Happy hour… what to do at happy hour?  I’m trying to figure
      out what I’m going to do tonight.  Jose wants to do HH at 6, and he
      and Joe want to do the cherry tomorrow morning… AND follow it up
      with sprints and tabata squats.  decisions, decisions
*** Krystal (a WOD I made up after Krystal – legs and stomach of another world…) AMRAP, 20 min – 5 GHD situps, 10 box jumps, 15 walking lunges.  15 rounds.  harder than imagined, lol. 

Nutrition: back on the zone
– 700AM – [2] – 2 string cheese, peanut butter sandwich
– 1000AM – [2] – 2 oz beef jerky, 12 almonds… did i forget the carbs…?
– 1230PM – [x] – dim sum – John Kamm in town 
– 700PM – [2] – 2 string cheese, 1 c grapes
– 900PM – 2 slices zelo’s artichoke pizza w/ sausage + mixed greens 

** since I’ve come back from Utah, I feel more tempted to cheat.  I think part of it is laziness  in wanting to prepare meals.  I need to re-read Greg A’s diary of a tupperware man and get remotivated tonight.

Workout: REST

Nutrition: part cheat
– 700AM – 2 string cheese, 1 PB sandwich
– 1000AM – 2 oz beef jerky, pecans, 1 orange
– 130PM – Engine Co #28 Meatloaf w/ spinach, sub veggies
        for mashed potatoes.  Semi-cheat
– 500PM – Happy Hour @ Wokcano – beer + sashimi (no fats avail. to add)
– 800PM – Cafe Stella for LA Food Club – chicken & vegetables, a couple fries
        and 2 glasses of wine

**needless to say, yesterday from the afternoon on was basically a cheat meal.  I feel it already by the end of the night, i’m sure the next morning I will fully realize the havoc that was wreaked on my body today, hah.  gotta get that cheat meal in…!

Workout:
900PM – Walnut Rec League basketball game

Nutrition:
800AM – [2] – 2 string cheese, 1 PB sandwich
1045AM – [2] – 2 oz beef jerky, 1 orange, 12 almonds
1230PM – [4] – 8 oz spinach, 1 c grape tomatoes, 1 oz blue cheese, 1/2 avocado,
           6 oz salmon, 1 c blueberries, 2 tbsp vinagrette, 6 pecans
500PM – [2] – 2 oz beef jerky, 1 apple, 12 almonds 

** Doctor says I can play, but with limited movement of my shoulder… he said shooting was ok, as long as it was a straight shot that didn’t require any rotation of my shoulder… we’ll see tonight whether it’s something I can do or not…

Workout:
600PM – 3 x (800m run, rest 1/2 run time, 800m run, 15 GHD situps,
                              60′ of walking lunges) (30:18 – i think)

Nutrition:
715AM – [2] – 1 PB, 2 oz beef jerky
1030AM – [2] – 3 oz salmon, 1/4 small avocado, 1 fuji apple
1230PM – [4] – 8 oz spinach (measured to be 1 block), 1 c grape tomatoes, 
        3 oz turkey, 6 pecans (crumbled), 1 oz blue cheese, 1 oz balsamic vinagrette,
        12 asparagus spears 1/2 c pineapple.  SO. FILLING…
530PM – [2] – zone bar – was going to do beef jerky and an orange… but I can’t
        find my beef jerky!! wth!?
730PM – [2] – zone bar – needed something immed. post workout
845PM – [4] – 12 asparagus spears, 1 bell pepper, 1 orange, 6 oz broiled salmon
        handful of pecans.

**So I managed to do all my running today without stopping at all… which is amazing for me, b/c before, while doing 400m runs, I would stop every now and then… My first set of 800’s was 3:00 and 3:00 – the two fastest 800m’s of my life.  I knew I couldn’t keep that pace up, so I slowed down the second set, to 4:00 and 4:00.  I didnt want to slow down that much, but it kept me from having to stop.  My last round, I did 4:00 and then 3:30 – knowing I was almost done helped… what didn’t help was the 60′ of lunges after the runs.  That and the GHD’s.  My abs are sore ALREADY and it’s only been 3: and a half hours since.  Time to sleep.  *ZONK

So I left Friday morning to head to Park City… it was an AMAZING trip.  We flew in at 9am (after running into Eric, Vanessa, Kyle and Sarah from CF at the airport), got picked up by the shuttle and made it out to the slopes for lunch at 11 or so, and were on the slopes for a good 3-4 hours on Friday, followed by another 3 hours in the hot tub and some time out on the town.  It’s Davonses Pizza, not Pizza and More, as we like to call it… Saturday morning was CF PC, working out w/ Chris Spealler, followed by 4 hours of snowmobiling (check fb for pictures), another 3 hours in the hot tub, a steak bbq, and multiple stints in the sauna (where I proceeded to burn my throat breathing in air that was too hot.  HAH.)  Sunday was a full day of boarding, made it back to the plane in time, and knocked out.  Somehow made it home for Monday morning…!

Let’s not go over how/what was eaten or was drunk while in SLC.  I tried not to cheat too bad… but it was still basically a cheat weekend…

Monday after work, I went to see the doctor about my shoulder.  He suspects I have microtears in one of the major ligaments in my shoulder along with the internal inflammation associated with it… While it’s not an actual tear, it typically needs 6-8 weeks of rest before healing.  Considering I’ve already given it 3-4 weeks, he said to give it another 4 weeks of complete rest.  What does that mean? no overhead anything, no pullups, no deadlifts, no pushups, no back squats/front squats (those require my shoulder to stabilize), no working on muscle ups… conversely, it means more run work, more air squat/box jump work, and more cycling.  I just need to make sure I don’t overdo it on the knee.

Monday was back to zone, but I didn’t record everything, as the beginning of the day was crap and hectic, and I think the only thing I ate before lunch was 3 zone bars – probably one at 730, 930 and 12.  Doc’s appt at 2, followed by a salad from green st at 430 right before cf at 5, diner at home at 830…

I DID, however, do Annie on monday.  I really really suck at double unders, so this one took me a while.  Freaking Vanessa… walks up to me in the middle of my workout as i’m struggling with the double unders… do you even want me to time you…? hahaha

Nutrition:
830AM – [2] – 2 string cheese, 1 PB&H (getting low on PB at the office…)
1100AM – [1] – 1/2 zone bar
1230PM – [3] – CPK Grilled Vegetable Salad, 2 string cheese (short 1 protein block)
300PM – [1] – 1/2 zone bar
400PM – [3] – 4.5 oz tuna, 1/4 avocado, 1 orange, 1/2 slice wheat 
800PM – [3] – 1 egg, 4 egg whites, 1 orange, 1/2 PB sandwich
1030PM – just a random beer and an orange… 

**woke up and my shoulder was even more sore this morning.  It’s starting to worry me – hopefully it will hold up through utah… and it just needs rest and not surgery or anything.  that would suck…!!  Speaking of which, I’m going to need to restock on zone bars for Utah… considering I’ll be on the slopes all day, it’s going to be a must…

PARK CITY TMR MORNING.  YEYEAAAAAA

Nutrition:
645AM – [2] – zone bar
930AM – [2] – 2 string cheese, PB&H
1100AM – [4] – 4 c spinach, 1 c grape tomatoes, 1 slice wheat, 6 oz tuna, 3/8 avocado, 1 orange
         no dressing – forgot it at home… salad isn’t the same when it’s dry…
400PM – [4] – 6 oz tuna, 3/8 avocado, 1 orange (shorted myself 2 blocks of carbs on accident
730PM – [2] – 1 string cheese, 1 PB sandwich (shorted myself a block of protein on this one
         to share w/ Slow @ the UCLA game
1100PM – [2] – 2 string cheese, orange, almonds – i know it’s late, but i’m starving and just
         got back from the UCLA/USC game.  Did I mention that we rock?? 

**No workout today – I’m going to take at least today (wednesday) through friday morning off – at which point I will be snowboarding at Park City half-day on Friday, then potentially doing a WOD at CF Park City Saturday morning before snowmobiling in the afternoon, and then snowboarding Sunday – and probably rest monday and tuesday again.  I’ve got a doctor’s appointment for my shoulder on Monday, so we’ll see how that goes.  I just need to get it rested and healed so I can start building strength in it again.