Wednesday 3.26.14

WOD

Strength
1. Press
2-2-2-2 (75/80/85 failed 2nd one/80)

2. Push-press
1-1-1 (95/105/115)

WOD

20-18-16-14-12-10

Box Jumps

Kettlebell Swings (2,1.5) 1.25 pood

9:53

Did the first round at 1.5 pood, but my right lat started hurting so I dropped down to 1.25 pood. 

Diet (updated throughout the day)

7:00am-12:00pm

20 oz water
2 eggs with sprinkling mozz cheese
slice homemade portobello lasagna 
cup of OJ

12pm - 6pm

40 oz water
1.5 cupcakes (uh-oh!!)

6pm - bedtime

 oz water
slice homemade portobello lasagna
cup of OJ

Tuesday 3.25.14

WOD

Rest day

My first massage with Amy today! I haven't made a new post in quite a long time. My back/shoulder injury got me really down. I was only wod-ing 2-3 times a week and my diet went down the drain. The motivation for a clean diet was purely crossfit-performance-based, so when I wasn't able to go at 100%, I thought fuck it. What's the point? I think that was my depression kicking in lol. But the past week it's started feeling a lot better. I've been taking a lacrosse ball to it everyday and that's helped a lot. Honestly, I think isn't a muscle strain or tear, it's knots upon knots, all around my right scapula and up into my armpit. It's still pretty sore and tight, but the pain has lessoned tremendously. It was a huge learning lesson; DO MOBILITY!!! 

Diet (updated throughout the day)

8:30am-12:00pm

20 oz water
2 eggs
smoothie - 1 banana, 5 strawberries, kale, OJ

12pm - 6pm
60 oz water
sushi - california roll, spicy maki roll, 6 salmon sashimi sushi

Pineapple 
homemade portobello mushroom lasagna 

6pm - bedtime waitressed tonight, have had a difficult time since my injury saying no to the yum yum's we sell :-(

60 oz water

1/2 cup ice cream 

handful of french fries 
piece corn bread
2 bites pizza

Tuesday 3.4.14

WOD

My right, upper back has been bothering me the past couple weeks. The pain starts in the middle of my trap, then down around the shoulder blade and up into my armpit. I'm not exactly sure what I did. I think it started out as tightness and then lack of mobility plus over-use = pain! I've been trying to take it easy, rolling it out with a lacrosse ball (OUCH!). Today I modified the WOD and also steered clear of the clean and jerks that were prescribed for the strength component. Instead I worked up to a 1RM Front squat. My previous FS PR was 180# back in January. This is my first attempt at a 1RM FS since then, and got 185#. I was pumped. You can see in the video that I barley got it. I was almost at a standstill at one point, but powered through and completed the rep successfully.  

Strength
Front Squat

work up to 1RM

185#

WOD

In 12 minutes complete:

4 minutes of front squats (135,95)

4 minutes of air dyne

4 minutes of box jumps

- The score is the total number of reps/calories. There is no allotted rest between movements.

158 reps

Diet (updated throughout the day)

7:00am-12:00pm

40 oz water

banana

2 power balls (recipe posted on Thursday 2.20.14)

morning oats + 1 banana

Recipe for morning oats:
4 cups oats
4 cups almond milk 
6 tbs chia seeds
2 tsp cinammon
2 tsp vanilla
2/3 cup maple syrup
2 cup frozen blueberries

makes 4-5 meals

12pm - 6pm

60 oz water

extra large baked sweet potato with butter and brown sugar
protein shake 
2 power balls 

6pm - bedtime

20 oz water

2 cup coconut water

mahi mahi patty with 1/4 avocado

2 eggs

arugula salad with quinoa, blue cheese, beets, olive oil and vinegar

2 power balls