Weight 123.8
Food
For breakfast I had two eggs scrambled with 1 sausage, topped with 1/4 avocado and salsa. Yum! I hit up the farmer's market this morning for the first time in a while. I picked up a bison eye round roast, which will be turned into bison jerky later this week as well as some fresh BC cherries. I only just discovered the delicious wonder that is cherries last week and now I'm obsessed. I'm not sure how I managed to go my whole life without ever eating cherries before, but I have been missing out!
Before working out I had 1/2 apple with almond butter and some leftover pot roast. Usually I find as soon as I start warming up I get painfully hungry and that I can eat immediately before starting the stop watch. On this day though, eating right before this WOD seemed like a very, very awful idea since I started to feel nauseous almost immediately. After this serious ass kicking workout (see below) we hit Booster Juice for a little PWO refueling. Again I ordered a Mango Hurricane, no yogurt and added my own egg white powder to it. I get stuck in a rut with these things.
It's Saturday so that means it's time for a cheat. I made chicken fingers in the oven and David had pizza. We both had some cookies from Safeway for dessert. If you know me at all, you'll know I'm not much of a drinker and it's a rare occasion that I actually enjoying an adult beverage. It happens maybe once every few months. Tonight would be one of those nights. I enjoyed a few glasses of Kim Crawford Sauv Blanc while sitting out on the deck lounging in the summer loveliness. Perfect!
CrossFit
"Badger"
3 rounds for time
30 Squat Cleans, 65lbs (men's Rx'd 95lbs)
30 Pullups
800m Run
--> 40:25
I really wanted to finish this one is under 40 mins! Dammit. It annoys me to no end when this happens in a longer workout. Surely I could have shaved off 26 seconds somewhere in this whole endeavour! A few seconds here or there really doesn't matter, other than I just like the idea of a 3 at the beginning of my time rather than a 4. It's silly. I know. My rounds were 12 min, 15 min, and 13 min so I probably could have knocked off the time I needed by slacking less in round 2. I stopped though to cut off two callouses on my left hand that were starting to lift rather than suffer the pain of ripped hands again.
My winning streak continued as I beat David by about 7 mins. Once again my muscular stamina prevailed.
Showing posts with label pullups. Show all posts
Showing posts with label pullups. Show all posts
Saturday, July 4, 2009
Tuesday, June 30, 2009
Rehab Day 23
Weight 125.2
Food
Nuts and eggs again for breakfast, this time with a little sliced ham for variety. Oooooh! I had a delicious strawberry, blueberry, spinach, egg white smoothie after working out around noon. Mid afternoon I ate a caveman's delight variety leftover platter - 3 ribs, pastrami, a chicken and sausage skewer, and 1/2 an avocado.
I found a spaghetti squash at the co-op this week so I made my Paleo Pad Thai with chicken and shrimp for dinner and used the squash in place of noodles. It makes an excellent substitution and you really would hardly even notice the difference!
CrossFit
Today's WOD
"Eva"
5 rounds
800m run
30 KB swings, 1 pood (Rx'd weight was 2 pood)
30 pullups
--> 57:09
Yeah... that's right. 57:09. This is officially the longest CrossFit workout I have ever done. I ran the first two 800s, but my foot, still sore from a bad landing off the bar on Saturday, started screaming at me and I knew I was running gimpy. I rowed 800m for the last three rounds which made an awful substitue given the other two exercises are grip and pulling intensive. Even though it was long and tough, I felt good afterwards. I'm one of those sick individuals that likes these kinds of challenges.
Friday, June 26, 2009
Rehab Day 19
Weight - 126.2
Food
Again with the same breakfast. Food throughout the day was left over pork stirfy and butter chicken. I had a banana, blueberry, and spinach smoothie after the workout. I ate some chicken and guacamole at my parents' house while visiting in the late afternoon. Today was one of those days where I had very little appetite and almost no interest in eating.
CrossFit
"Nicole"
AMRAP 20 mins
400m run
max reps pullups
Basically you sprint, then do as many pullups as you can. When you drop off the bar you go for a run again. If you can't do very many pullups, or if your grip is weak you'll be running a lot.
-->15, 12, 10, 10, 7, 6
the 15 pullups in round one is a new PR for me. I did 13 continuous kips, then 2 more before dropping off. Previously my record was 7 continuous, and 12 without dropping. Unfortunately I dropped off the bar and landed wrong on my left foot in round 3. It wasn't too happy about running after that. I did not do the run between the last two sets of pullups because I was already hobbling around at that point.
Sunday, June 21, 2009
Rehab Day 13/14
Weight: 124.6 (I deserve that...)
Food:
The theme of this weekend could be "minimize the damage". Much to my chagrin, Friday night's cheat set off a cascade of less-than-dedicated paleo eating for the whole weekend.
Usually I follow a cheat day with a day of intermittent fasting. On Saturday, this lasted until the early afternoon when we went for a little subway. I won't pretend like I was a good little cavegirl here. I ordered a 6" sub with double turkey. More meat, less bun. I get the "sandwich artist" to pick out the squishy bread once the bun has been sliced open to further eliminate at least some of the grain-factor.
Saturday evening we were at a wedding with a great buffet. Half my plate was greek salad and the other half was chicken and roast beef. I skipped the buns, pasta salad, and potatoes because I knew the wedding cake was coming later. Yes I had some. Isn't it bad luck if you don't?? :-)
Sunday I had my regular breakfast late in the morning followed by a postworkout smoothie of blueberries, bananas, spinach, and dried egg whites. In the afternoon, David suggested Arby's. I ordered a large roast beef sandwich and ditched half the bun. Again, more meat, less bread.
Sunday night we had a great paleo dinner at my parents' house of bunless burgers, bacon, guacamole, cauliflower salad, grilled asparagus, and strawberries with dark chocolate for dessert.
So that's it. There you have it. I (we) cracked and the cheats happened. But WHY?! Why on earth do I do this to myself when I know all the negative consequences? Sorry Kelly Brownell, but this certainly is not an issue of lack of nutrition education or information.
Instead I think the biggest problem is the long lag time between indulgence and negative consequences. If I ate a pizza and was struck with asthma, weight gain, sickness, and diabetes at the speed with which I would burn my hand on a hot stove, I'd probably learn to knock it off with the pizza pretty fast. Instead, I woke up on Saturday feeling refreshed and energized. Sunday I was heavier, which made the pullups more difficult, but otherwise I felt fine. It would take a few weeks of crappy eating to start feeling terrible, and that's a long time when it comes to human behavior. It would take close to 30 years before I'd get diabetes or heart disease, which is an inconveivably far-away time when that pizza is in the oven.
CrossFit
Saturday was a rest day and I went for a nice jog with a neighbor early in the morning. It felt good and the weather was perfect.
Sunday was the following:
10 rounds for time of:
3 weighted pullups, 45lbs
5 deadhang pullups
7 kipping pullups
I turned this into my own version...
8 rounds for time of:
1 weighted pullup, 10lbs
2 deadhang pullups
3 kipping pullups
200m sprint
--> 23:37
Food:
The theme of this weekend could be "minimize the damage". Much to my chagrin, Friday night's cheat set off a cascade of less-than-dedicated paleo eating for the whole weekend.
Usually I follow a cheat day with a day of intermittent fasting. On Saturday, this lasted until the early afternoon when we went for a little subway. I won't pretend like I was a good little cavegirl here. I ordered a 6" sub with double turkey. More meat, less bun. I get the "sandwich artist" to pick out the squishy bread once the bun has been sliced open to further eliminate at least some of the grain-factor.
Saturday evening we were at a wedding with a great buffet. Half my plate was greek salad and the other half was chicken and roast beef. I skipped the buns, pasta salad, and potatoes because I knew the wedding cake was coming later. Yes I had some. Isn't it bad luck if you don't?? :-)Sunday I had my regular breakfast late in the morning followed by a postworkout smoothie of blueberries, bananas, spinach, and dried egg whites. In the afternoon, David suggested Arby's. I ordered a large roast beef sandwich and ditched half the bun. Again, more meat, less bread.
Sunday night we had a great paleo dinner at my parents' house of bunless burgers, bacon, guacamole, cauliflower salad, grilled asparagus, and strawberries with dark chocolate for dessert.
So that's it. There you have it. I (we) cracked and the cheats happened. But WHY?! Why on earth do I do this to myself when I know all the negative consequences? Sorry Kelly Brownell, but this certainly is not an issue of lack of nutrition education or information.
Instead I think the biggest problem is the long lag time between indulgence and negative consequences. If I ate a pizza and was struck with asthma, weight gain, sickness, and diabetes at the speed with which I would burn my hand on a hot stove, I'd probably learn to knock it off with the pizza pretty fast. Instead, I woke up on Saturday feeling refreshed and energized. Sunday I was heavier, which made the pullups more difficult, but otherwise I felt fine. It would take a few weeks of crappy eating to start feeling terrible, and that's a long time when it comes to human behavior. It would take close to 30 years before I'd get diabetes or heart disease, which is an inconveivably far-away time when that pizza is in the oven.
CrossFit
Saturday was a rest day and I went for a nice jog with a neighbor early in the morning. It felt good and the weather was perfect.
Sunday was the following:
10 rounds for time of:
3 weighted pullups, 45lbs
5 deadhang pullups
7 kipping pullups
I turned this into my own version...
8 rounds for time of:
1 weighted pullup, 10lbs
2 deadhang pullups
3 kipping pullups
200m sprint
--> 23:37
Thursday, June 18, 2009
Rehab Day 11
Weight: 124.2 (finally going in the right direction again)
Food
Breakfast - 2 eggs, almonds, walnuts
Post Workout - Smoothie: 2 TB dried egg whites, spinach, strawberries, blueberries
Lunch-ish- Left over lemon chicken, about 4 oz. Almonds, walnuts. Peppered Beef Jerky
Later Afternoon - Larabar, pepperoni stick, cucumbers, pistachios
Dinner - 4oz roasted chicken, 1/2 avocado, whole red pepper, cucumbers
Today's WOD:
50 Wall Balls
50 Pullups
35 Wall Balls
35 Pullups
20 Wall Balls
20 Pullups
Time- 36:04
That's reeeeeeeeally slow. I know. David was done the first round before I was done round 1. Shameful. But here's the thing - I HATE wallballs. I hate them. IhatethemIhatethemIhatethem. And continuing in the spirit of trying to get better at things I hate/suck at, I used full girl weight (14lb ball) and was brutal on myself about not counting reps that did not contact the 10' wall target. I'm guessing I did close to 150 WBs to get the 105 that counted. Normally I would scale the weight in order to get through the WOD faster. I'm finding now that unless I physically cannot move the weight, I have more to gain from taking some hits on my times but attacking things unscaled than I do from continuing to languish at the same weights/reps/versions of things.
The pullups are coming along just fine. They're slow - only 5 or 6 at a time, but I can do them. For the second time in less than a week though, I ripped my hand - on rep 96!
Food
Breakfast - 2 eggs, almonds, walnuts
Post Workout - Smoothie: 2 TB dried egg whites, spinach, strawberries, blueberries
Lunch-ish- Left over lemon chicken, about 4 oz. Almonds, walnuts. Peppered Beef Jerky
Later Afternoon - Larabar, pepperoni stick, cucumbers, pistachios
Dinner - 4oz roasted chicken, 1/2 avocado, whole red pepper, cucumbers
Beef Jerky Underwear? Edible undies indeed!
In a pinch for something to tide me over during an afternoon hair appointment/training session out in Martensville, I grabbed a bag of beef jerky from Pharmasave. The Peppered Beef flavor was the best option with only 1g sugar per piece. Holy hell that stuff is salty though. It almost burned my lips! You know I'm a fan of sodium for athletes but this was excessive. My homemade jerky is way better... more on that the next time I make some :-)
CrossFitToday's WOD:
50 Wall Balls
50 Pullups
35 Wall Balls
35 Pullups
20 Wall Balls
20 Pullups
Time- 36:04
That's reeeeeeeeally slow. I know. David was done the first round before I was done round 1. Shameful. But here's the thing - I HATE wallballs. I hate them. IhatethemIhatethemIhatethem. And continuing in the spirit of trying to get better at things I hate/suck at, I used full girl weight (14lb ball) and was brutal on myself about not counting reps that did not contact the 10' wall target. I'm guessing I did close to 150 WBs to get the 105 that counted. Normally I would scale the weight in order to get through the WOD faster. I'm finding now that unless I physically cannot move the weight, I have more to gain from taking some hits on my times but attacking things unscaled than I do from continuing to languish at the same weights/reps/versions of things.
The pullups are coming along just fine. They're slow - only 5 or 6 at a time, but I can do them. For the second time in less than a week though, I ripped my hand - on rep 96!
Monday, June 15, 2009
Rehab Day 8
Weight 124.8 (that's UP, from Friday, please note...)
So we're now a week in to this thing and so far no major cheats have happened, as in, I haven't eaten anything that is severely not paleo. BUT there have been a few too many carbs consumed in the last few days and the scale reflects that.
Food Log
Breakfast: 2 eggs, Almonds/walnuts
Lunch: Shaved turkey, 1/2 avocado, lettuce, olive oil mayo, cucumber, pistachios, 1/3 apple with almond butter
Snack: pistachios, celery w/ almond butter
Dinner: drake sausage, raw bell peppers, and cucumber
CrossFit
I rode my bike to work again this morning! The mainsite WOD today was run 5k and after all the running that happened in the last few days, my calves thought that idea was flat out hilarious. So I caught up on one I missed on Saturday, which was:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
I did this one with real pullups (chin OVER the bar) and GHD sit ups, a rather gnarly scale-up. My time was 23:37. Not bad, not bad, but room for improvement.
In Feb I did this one with jumping pullups in 10:42. In April, I did it with the first 21 real pullups, then used a band for the remaining and got a time of 18:something. So, improvements are made in my ability, although my times don't necessarily reflect the increased work capacity. But that's to be expected as I jump to new levels in these workouts.
So we're now a week in to this thing and so far no major cheats have happened, as in, I haven't eaten anything that is severely not paleo. BUT there have been a few too many carbs consumed in the last few days and the scale reflects that.
Food Log
Breakfast: 2 eggs, Almonds/walnuts
Lunch: Shaved turkey, 1/2 avocado, lettuce, olive oil mayo, cucumber, pistachios, 1/3 apple with almond butter
Snack: pistachios, celery w/ almond butter
Dinner: drake sausage, raw bell peppers, and cucumber
CrossFit
I rode my bike to work again this morning! The mainsite WOD today was run 5k and after all the running that happened in the last few days, my calves thought that idea was flat out hilarious. So I caught up on one I missed on Saturday, which was:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
I did this one with real pullups (chin OVER the bar) and GHD sit ups, a rather gnarly scale-up. My time was 23:37. Not bad, not bad, but room for improvement.
In Feb I did this one with jumping pullups in 10:42. In April, I did it with the first 21 real pullups, then used a band for the remaining and got a time of 18:something. So, improvements are made in my ability, although my times don't necessarily reflect the increased work capacity. But that's to be expected as I jump to new levels in these workouts.
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