..a stream of consciousness..

I will probably write up a post tonight about my L1 cert, but for the time being… on to monday!

Workout: 730PM – AC Team WOD – run 2 miles, 5 rounds (20 DL, 10 HPC, 10 PP),
      100 JPU, rest 3 min, 100 JPU, 2 miles w/ 45lbs. 

Nutrition:
700am – [2] – chicken apple sausage, pecan pie larabar
1030am – [2] – 2 egg whites, 1 egg, 1 orange, 24 almonds
1230pm – [4] – 4 oz pork chops, 2 blocks brussel sprouts, 1 larabar
430pm – [2] – 2 egg whites, 1 egg, 2 blocks zucchini, almonds
700pm – [2] – zone bar
930pm – [4 post wod] – 4 oz sweet potatoes, 4 oz pork chops

[6.5/B]

Workout: 8PM Team WOD – since I’ll be getting my L1 Cert this weekend, I checked w/ everyone to see if we could move the team WOD up to today.  In order and in teams of 3 (2 working at a time) – 400m run, 60 squat thrusters (95/65), 60 DL (245/185), 90 burpees, 180 pullups, 90 burpees, 60 DL, 60 ST, 400m run.  gonna be fun!! 27 and change w/ T & bubbles.  ouch.

Nutrition:
800am – [2] – zone bar (forgot to grab one to go in the morning)
1100am – [4] – 4 oz turkey, 2 blocks brussel sprouts, 1 orange, 24 almonds
300pm – [?] – Porto’s midnight sandwich, 1/2 cheese roll, 1/2 mini fruit tart,
      1/2 chocolate croissant.  I know.  So bad.  So good.
630pm – [4] – 6 oz salmon, 2 zucchini squash, 1/2 avocado, 2 blocks of cherries
930pm – 4 oz sweet potatoes (4c), protein shake (2 c, 4p)…

Workout:
9pm – Walnut rec basketball league game

Nutrition:
700am – [2] – zone bar
1230pm – [4] – (i know, long break…) – 4 oz turkey, 6 oz brussel sprouts (2C), 
       1 larabar (just over 2c + 8f)
430pm – [4] – 4 egg whites, 2 eggs, 1.5 blocks cauliflower, 1 larabar
730pm – [4] – protein shake (4P, 2C), 1 peach, a few almonds
1000pm – [2] – zone bar

what a shitty day for nutrition.

since completing the KOM challenge, I have not been on here much. I’m still doing well w/ my nutrition intake, just been going w/o tracking (which isn’t such a great idea).  I will write up a post to catch up soon, and will start tracking my food and workouts again…

Workout:
6am – FS Max test – 135 (w/u), 185, 205, 225, 235 (fail).  I think I can get the
        235lb front squat, I just needed either more time, or fresher legs.  I was 
        right there…!!  
   – post FS mini-wod – AMRAP, 10 min – 3 dead hang pullups, 3 no-kip ring dips
        hit 13 rounds, shoulder could feel the ring dips and my dead hangs started
        to get difficult…
630pm – boot camp – warmups, then in any order: 5 hill repeats, 5 animal crawls,
        5 sets of 20 pushups (standard, right leg only, left leg only, spread legged,
        and tandem in/out), 5 bunny hop flights of stairs, 5 laps around the track)

Nutrition:
530AM – [2] – zone bar
700AM – [4, no F] – 4.5 oz yams, 4 oz turkey breast
1030AM – [4] – protein shake (2C, 4P), 4 oz blueberry acai juice (2C), cashews
200PM – [4] – 4 oz turkey, 1.5 blocks snap peas, .5 blocks asparagus,
      2 blocks blueberries, cashews
600PM – [2] – zone bar
800PM – [?] – Zelo’s – 1/4 chicken, 1/2 beet salad, broccoli/extra salad,
      1 slice (only 1!!) of corn pizza w/ sausage

got a little lazy with my blogging – here is the condensed version of thursday and friday…

Workout: 6AM (5/21) – 20 rounds of reverse cindy (as opposed to AMRAP 20) – subbed out ab mat situps for pushups except for the last round which I did pushups.  All pullups were done chest to bar – I can ALMOST butterfly with a chest to bar tap (and get out more than 4 reps in a row)

Nutrition: stayed pretty close to zoneish most of thursday except going to lunch w/ steph and maria – had Roy’s – tuna salad and some edamame… Friday was zone (and a half day at work), but since it was friday, I did my loading at Zelo’s… I was only going to have the salad and one slice of pizza, maybe a slice and a half… I ended up w/ the salad and an entire pizza before heading out to joe’s to prep for HH.

on a side note – I’m not overly excited about Heartbreak Hundred.  At this point, I just want the series of rides to be over.  I’m crossing my fingers for no mechanical breakdowns, no cramps, no injuries.  We’ll see how the ride ends up tomorrow.

Workout: shoulder rehab, rest, jaccuzi/sauna, light wod

Nutrition:
730AM – [2] – zone bar
945AM – [2] – zone bar (really starting to eat too many)
1215PM – [?] – Zucca’s Tuna/Arugula/bean salad – 4p, 1-2c?
530PM – [?] – 2 slices of Zelo’s corn w/ sausage in the car (leftovers fm Tues)
830PM – [4 ish] – 6 oz (ish) seared scallops, 6 spears asparagus, small amt
      of carrots, left out carbs since I had the pizza which with the cornmeal
      crust, I’m assuming was enough on the carbs to last me through dinner

Today is the 1 year anniversary of Jonathan being completely wrecked from D&B’s.  The anniversary of frisbee western bacon cheeseburger components, the anniversary of ‘TAKE ME TO RANCHOOOO’, and the anniversary of him passed out on the curb outside the house.  May all your birthdays be that epic!!

Workout:
600AM – 100 kb snatches (1.5 pood) for time.  Subbed 1.5 P snatch for a 2.0 P swing.  100 was a lot.  6:35
600PM – cycling at the bowl.  Probably sacred heart up and over to fig/lida, down the back side of lida, up chevy chase to sacred heart, back to the bowl.  Tommy and Steph will be joining us, so we may sprint hills and double back for them.

Nutrition:
530AM – [2] – zone bar
700AM – [2p, 4c, 0F] – zone bar + 1/2 cliff bar (post workout)
900AM – [3] – 1 chicken apple sausage, 1 string cheese, 1 larabar
1200PM – [4p, 1c, _F] – butterfish w/ baby bok choy and green beans (ROY’S)
500PM – [3] – 1.5 zone bars (steph at the other half)
800PM – [?] – broccoli/black bean salad, 2.5 slices fm Zelo’s. 

Too much eating out as of late… going to have to get back on track soon.

Workout: DL 5 sets of 3 (225, 275, 295, 315, 315)
      Miniwod – 5 x (50m sprint, 8 CTB P/U) – 3:54 – chest to bar has gotten… harder?

Nutrition:
– 730AM – [4] – 4 oz smoked salmon, 1 cliff bar, peanut butter
– 1130AM – [4] – 4 oz smoked salmon, 2 blocks steamed broccoli, cashews (short C’s)
– 430PM – [4] – 4 oz turkey breast, 2 blocks steamed curry cauliflower, almonds
        short C’s again.
– 830PM – [4] – California Chicken Club (BJ’s), on multi-grain, grilled dry, no mayo
        no ranch, sub mixed vegetables for fries

weekend recap:

Saturday: 6am – O-lift & shoulder work

Sunday: 9am – cycling at the bowl – 8x repeats up Salvia Canyon + 2x up Lida

Nutrition: Peach both days for lunch, Zelo’s saturday night, Kyala sunday night, all done relatively ok.

Workout: 6AM happy hour at TCA
– Jackstine – a combination of Jackie & Christine – 2 rounds of – 750m row, 15 BW deadlifts, 15 tall box jumps, 15 CTB pullups – 17:29? Could have done it faster, but still don’t have my legs back.  The deadlifts slowed me down, and my CTB pullups were not so quick either…

Nutrition:
530AM – [2] – zone bar
715AM – [2] – 2 string cheese, handful of strawberries
900AM – [2] – handful of strawberries, chicken apple sausage, raw cashews
230PM – [5] – 4 oz turkey breast, 1 string cheese, 7 oz snap peas, 1 larabar,
       9 almonds… so full…
530PM – [2] – zone bar
1030-1130PM – [4] – 1 larabar, 1 tequila lime sausage, 2 string cheese, 
       1 handful blueberries 

[6B/?]