- My yummy dinner last night.
OPT Rest Day
Breakfast (8:00 am): 2 bacon (sugar, nitrite, & nitrate free) & egg muffins, 1 orange, & coffee
Lunch:
Snack:
Dinner:
Sleepy Babs.
I had a momentary thought of making an attempt to pick up the stone, but that was foiled when it wouldn't budge.
I am reposting this from yesterday. I’m not sure what happened, but somehow I managed to remove the post.
I didn’t sleep well last night. I tossed an turned until 2 or 3, which is not good when the alarm goes off at 6:40 am. So, I snoozed until 7:00 am.
Breakfast (8:15 am): 2 bacon (sugar, nitrite, & nitrate free) & egg muffins, 1 banana rolled in paleo granola, & coffee
Lunch (12:15 pm): Spaghetti squash & meat sauce
Snack:
WOD:
7 sets for total time:
30 double unders
20 chin ups
10 push jerk from rack – 135#/95#
rest 2 minScaled to 15-10-5; Push jerks @ 85
1. 1:19
2. 1:30
3. 1:59
4. 1:50
5. 1:56
6. 2:10
7. 1:3324:22
Dinner (9:00 pm): Paleo chicken piccata with spaghetti squash
New Favorite!
Yesterday, I brought a banana for breakfast and some paleo granola. I looked at the two of the side by side and it was like the heavens opened. I took a bite of banana and then dipped the end into the granola. Yum! What a delicious way to combine carbs and fats.
Banana rolled in paleo granola. So yummy!
Breakfast (8:00 am): 2 bacon (sugar, nitrite, & nitrate free) & egg muffins, 1 banana rolled in paleo granola, coffee, & some V8.
Lunch (12:50 pm): Spaghetti squash & meat sauce
Snack (4:10 pm): 1 hard-boiled egg & 1/4 cantaloupe
Honestly, yesterday’s workout messed me up. Not only did I feel nauseated the whole time, but I am sore today. That was the most weight I have thrusted for reps. My shoulders and quads are a touch sore. I can only imagine what it would have felt like if I had time for the second section.
WOD:
A. quickly build to a tough 3 in the Dead Lift – NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 – 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 – 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 secA. 165
B. 70
C. 80-85-85
D. All unbroken; rest 120
Dinner (8:00 pm): 2 bacon & egg muffins & banana rolled in paleo granola
Shirts are coming!
Okay, so I haven’t gotten them ordered yet, but I am working on finding a printer and getting a deal. The guy that we used before had promised some shirts a while back and…well they yet to be seen. I will be posting the shirts soon enough. 
Breakfast (8:00 am): 2 bacon & egg muffins, 1 banana rolled in paleo granola (yum!), & coffee
WOD:
3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 minRx’d – 484/463/465
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 minSkipped due to time
+
21,15,9 rep rounds for time:
Chin Ups
Burpees8:48 – could have gone faster if I didn’t feel like getting sick
Lunch (1:00 pm): Spaghetti squash and meat sauce
Snack (4:00 pm): 1 cucumber & 1 hard-boiled egg
Dinner:
The weekends are just too short.
Working the Powell raise. Rawr!
No matter how much or little I get accomplished every weekend, they just never seem long enough. I wish we only had four-day work week. Life would be more enjoyable. Is there a job out there that allows for freedom of life and still make money? I will keep my eyes peeled.
So, today is the day that I start back to strict eating. I am going Paleo again and I think I will try to zone some meals, but consistency will be challenging. As long as I stick to Paleo, I am happy.
OPT Rest Day
Breakfast (8:15 am): 2 bacon & egg muffins, 1/4 cantaloupe, 1 orange, 1 tsp almond butter, & coffee
9:55 am: Shoulder stretch routine
11:40 am: Shoulder stretch routine
Lunch (11:50 am): Paleo pizza with sausage, bacon, & mushrooms (not quite as good reheated)
Snack (6:00 pm): 1 hard-boiled egg, 1 cucumber, & nuts
6:35 pm: Shoulder stretch routine & leg stretch
Dinner (8:30 pm): Spaghetti squash with meat sauce
I really love Fridays.
Fridays are the best day of the week. I always get a feeling of relief. Perhaps, it’s that I get to sleep in a bit or that I can spend the next day in gym clothes. Whatever it is, I like it!
OPT Rest Day
Breakfast (8:00 am): 3 sausage & egg muffins, paleo granola in almond milk, & coffee (I forgot my banana 
)
9:42 am: Shoulder stretch routine
10:50 am: Shoulder stretch routine
Lunch (1:00 pm): Spaghetti squash & meat sauce
Snack (3:35 pm): Paleo cereal and almond milk
Dinner:
Blah…
…enough said.
Breakfast (8:00 am): 2 sausage & egg muffins, 1 orange, & coffee
9:45 am: Shoulder stretch routine
Lunch (12:30 pm): Spaghetti squash and meat sauce
Snack (3:30 pm): Banana
WOD:
A. Dead Lift – build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1’s
B1. Press Cluster – 1.1.1.1.1 x 5; rest 120 sec
B2. KBS – 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation – 4-7/arm x 3 sets; rest 45 sec b/t arms
compare to here
cluster – perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overheadA. 185 x 3; 205 x 1
B1. 55/60/60/60/60
B2. 40/40/40/40/40
C. 10 lbs for all 3 – 6/5/5worked on strict ctb & butterfly ctb
Dinner (8:30 pm): pork chops & roasted sweet potatoes
New cycle
Company provided, processed, food coma.
Recently, my company decided to start providing lunches for the staff. Unfortunately, it usually isn’t something that I will eat. Potato salad, processed lunch meat, bread, and chips is a recipe for me taking a nap and an upset tummy. I have been bringing my own lunches. It would be nice to have lunch provided, if it fit into my food lifestyle. Oh well.
Breakfast (8:00 am): 2 sausage & egg muffins, 1 piece of sf bacon, 1 apple, & coffee
9:40 am: Shoulder stretch routine
11:09 am: Shoulder stretch routine
WOD:
A1. OHS @ 42X1; 4-6 x 4; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass – WAY below parallel on OHS and hold it there for 2 sec)Had to cut some rest time down to get in all the work.
A1. 6@45, 6@55, 6@55
A2. Did amrap without tempo; legs did drop at the bottom of each rep 3, 3, 4
B. All 3 – 6@50 (2, 25 lbs db)
C. 6:23
Lunch (12:45 pm): Spaghetti squash & meat sauce
1:45 pm: Shoulder stretch routine, catalyst moves, & leg stretch
3:40 pm: Shoulder stretch routine & tennis ball love for both shoulders
Snack (4:15 pm): Side salad with 1 hard-boiled egg & balsamic vinaigrette
Dinner:
Gettin’ antsy…
This helped with a recent sugar attack.
OPT! Please post the new schedule! I am ready to know. I was chatting with Jenna yesterday about intensity. We are both ready to get more intense. Considering that I didn’t even get one point over the weekend, I think I should work harder. I know I could have gone faster on that final WOD.
OPT Rest Day
Breakfast (8:00 am): 2 sausage & egg muffins, 1 orange, 1 cinnamon bun muffin, & coffee
9:45 am: 90% of shoulder stretch routine
Lunch (12:40 pm): Coconut chicken salad & Larabar
Starting 02.01.10, I will be going to mostly strict Paleo. What does that mean for me? Fruit only at breakfast time, no more gluten-free sweets (even though they are Paleo, it wasn’t common to have sweet treats), back to all water, and way less nut flour. Here we go!
Snack (4:35 pm): 1 cucumber & 1 hard-boiled egg
Went to CFN for some MU skill work. I went through progressions, jumping catches, & attempts. I finally figured out how to rotate forward, but forgot to catch. Ugh! I’m so close and it’s so frustrating.
Dinner (8:00 pm): Spaghetti squash and meat sauce
Aaaaannnndddd we’re back!
OPT Rest Day
This weekend was crazy with three workouts on Saturday! Here’s how I did:
WOD 1
3 sets of 15 OHSWOD 2
2K Row and AMRAP Double Unders in 10 minutesWOD 3
50 CTB chin ups
50 push up burpeesWOD 1: 70
WOD 2: 8:33:7 & 28
WOD 3: 10:46I weighed in at 132.
Breakfast (8:00 am): 2 sausage & egg muffins, 1 apple, & 1 low carb Monster
10:00 am: Shoulder stretch routine
Lunch (11:55 am): Taco salad with some heat
12:15 pm: Shoulder stretch routine
Snack (4:30 pm): Cucumber & 2 hard-boiled eggs
Dinner (9:00 pm): coconut chicken & 2 new castles
