20100131 Meal: Dinner

A little eggy variety on my cavegirl menu:

- 5 egg omlette (2 yolks)
- 4tbs mushrooms
- 2tbs red onion
- 3tbs green peppers
- 1/2l water & lemon
- 1c raw broccoli (not shown)

20100131 Training: Skills & Rest

today is my rest day, but … i came into the gym and worked on some skill development

• double unders: did them for 20min. i strung 3-4 here and there, but i am convinced that this is a perishable skill. you don’t use it, you lose it!
• kipping swing: not so much for the pullup, but more for prepping myself into that very first muscle-up. i keep the whole hollow core leverage swing motion in my head as i channel my inner jeff tucker and pull my body higher and higher into that parallel position
• deadhang/isometric hold pullups: these i can do … but not exceptionally well or strung together in a workout
• muscle-up: got just to the point of transition and then . . . . . .!

these are items on my “oh my god, i really stink at these things” list. box jumps and the rower are definitely in there too with squat exercises, but i can only chip away at so much on my rest day before it becomes a workout day...

. . . now, are these things tantamount to my being able to serve as an expedition asset? not exactly, but i certainly think my strength and endurance built from all this will prevent me from becoming a liability. i’m just sayin’.

20100130 Lunch

we were running around and i ended up eating another one of my paleo kits. i started making them last week when our turkey jerky arrived and they’ve been heaven sent.

20100130 Meal: Dinner & Evening Snack

not that sexy, but sufficient

Dinner:

• leftover bok choy from last night (again)
• 1 scoop whey protein – 23g
• 4 boiled egg whites

Snack:

• Tery’s Paleo kit

20100130 Training: Dirty South!

Today’s training was accomplished at the new and fabu CrossFit WestLoop (one of the 2 CFC locations). I really like having all the space and am looking forward to getting myself on that sled on a regular basis. Climbing, yoga, and running won’t quite prepare me for dragging a 70lb sled with another 50-60lbs on my back . . . so all the variety CrossFit brought me will be welcome indeed. Well, rowing, double-unders, and box jumps . . . they are unnatural exercises and spawns of Satan
. . . anyway! Here’s what I worked on today:

Strength Conditioning:
Jerk 3-3-3+  (Target 63%-72%-81% @ 1RM +5#)

Metabolic conditioning:
Workout #3 from 2009 Dirty South Crossfit Games Regional
8 minute AMRAP of:

• 5 Clean and Jerk (Sectional Athletes 135/95) or (60% of 1RM jerk)
• 10 CTB pull-ups Optional Post WOD 3x max ring dips (90 seconds rest)

AMRAP = as many rounds as possible

---

Jerk: 85(3)-95(3)-115(4)-125(f)

Lifts felt solid until I went over 100. Clearly, my strength isn’t back yet, but I’m confident it will be soon. My goal is to be back to 100% (135# 1RM) by mid-February, then attempt a PR sometime in March. Ultimately, I want to be able to jerk Matt’s weight. So maybe if we starve him some and I pump up a lot, this dream could become a reality ;)


Metcon:  5 rounds, 2 pullups
Yeah, this one was tough. I had to redo a few reps because I didn’t have the right movements on the first round and needed to find my rhythm. Once I did, I wasn’t super fast, but I didn’t break any C&J’s. Pullups were CTB for the first 3 rounds, then to chin. Broke pullups in 5s, then in 3s. Not enough strength to go bandless, but I’m getting there.

Speaking of progress, I can’t say enough how much I appreciate having such good coaches to keep the movements legit and help me get more efficient. As small as improvements are and as slow as I am, their help has made a difference and the results are beginning to show. I find that certain coaches (and even regular members) are especially helpful with certain things. I really appreciate the community in spite of the fact that the cost of membership is rather high.

20100130 Meal: Pre & Post WOD

If there's one thing I really appreciate is someone who gets me thinking and helps me figure out solutions to problems. One of mine was being able to digest my pre and post WOD meals. Bryce and I talked about timing, changing up the ingredients, and even proportions. It got me thinking about what would be easily

Pre-WOD:

• 2scoops whey protein (approx 46g protein)
• 16oz water

post-wod:

• 2 scoops endurox
• 16oz water
• sm banana

20100130 Mid-meal: Tery’s Paleo Kits

when in doubt, i grab one of my paleo kits and go to town.

each kit includes the following:

• 6-8 oz of turkey & beef jerky (yes, preservative, sugar, and salt free. even organically raised or wild-caught!)
• 1/3c dried fruits and nuts (the usual suspects of almonds, walnuts, pecans, sunflower, hazelnuts, goji berries, cherries, and coconut shavings)
• 1c mixed and raw broccoli, carrots, cucumber, zucchini, squash and cauliflower
• 1l water with lemon

good calories, good burn, good return

20100130: Breakfast

• black coffee
• 4 egg whites
• handful of mixed nuts
• turkey jerky (about 4oz)

i have to admit it, i love this turkey jerky . . . and i am really beginning to love breakfast. it’s the one place where i get to eat all the naughty stuff in a good way . . . run with me here, eating like this is not how i used to eat. it was mostly oatmeal, yogurt, and juice (i know, shudder!) . . . i didn’t learn to consume meats or fats either.

i think what’s tough is the re-programming in my thinking about diet, nutrition, and physical conditioning . . . 40 years of thinking. i’m not complaining, i’m just saying that these are huge adjustments to how i used to do things.

perhaps what makes it tougher is that i didn’t do so bad with the methods i employed . . . give someone a little success or accomplishment and they get pigheaded and know everything . . . even if it is mediocre.

so i’m thankful for this struggle. it reminds me to open myself to new ideas, new ways of doing things, and broader experiences. there was a time in my life when that was all i was about – so all of this helps me realise how set in my ways i’d become and how much opportunity i have at my fingertips.

Physical Energy: 5
Mental Energy: 6
Sleep: 11 hrs (yay!)
Soreness: 3-4
Health/Recovery: 80%
Stress: 7
Weight: 132

20100130: Breakfast

• black coffee
• 4 egg whites
• handful of mixed nuts
• turkey jerky (about 4oz)

i have to admit it, i love this turkey jerky . . . and i am really beginning to love breakfast. it’s the one place where i get to eat all the naughty stuff in a good way . . . run with me here, eating like this is not how i used to eat. it was mostly oatmeal, yogurt, and juice (i know, shudder!) . . . i didn’t learn to consume meats or fats either.

i think what’s tough is the re-programming in my thinking about diet, nutrition, and physical conditioning . . . 40 years of thinking. i’m not complaining, i’m just saying that these are huge adjustments to how i used to do things.

perhaps what makes it tougher is that i didn’t do so bad with the methods i employed . . . give someone a little success or accomplishment and they get pigheaded and know everything . . . even if it is mediocre.

so i’m thankful for this struggle. it reminds me to open myself to new ideas, new ways of doing things, and broader experiences. there was a time in my life when that was all i was about – so all of this helps me realise how set in my ways i’d become and how much opportunity i have at my fingertips.

Physical Energy: 5
Mental Energy: 6
Sleep: 11 hrs (yay!)
Soreness: 3-4
Health/Recovery: 80%
Stress: 7
Weight: 132

20100129 Dinner: Fish!

I love fish. Its easy to prepare, easy on the digestive tract, and chock full of nutrients. The only thing I don't like is having to remove bones as I eat ... it's like having to work for your food a 2nd time.

Dinner:
- 10-12oz perch (I forgot what variant, but it was pretty good) with flax seeds, oregano, and black pepper
- 2c cooked bok choy with green onion, basil, and red onion
- 1/4c stewed tomatoes with herbs, garlic and green onion

This was a big meal - but considering how digestible tasty it was, I had no problem getting it down

20100129 Training: One Day @ a Time

Strength: Front Squat 3-3-3+ (1RM 63%-72%-81% or find 1RM)
Metcon: "Jeremy"
3 rounds, 21-15-9 reps

• Overhead Squats
• Burpees

---

Front squats: 95(3)-115(3)-120(1)-125(f)
Tired myself out sitting in weak spot for too long as I tried to find the right depth - the fact that I'm still not fully recovered reared it's ugly head. Clearly, I still struggle with controlling how I get to proper depth and knowing where that is. In general, anything with a squat is a challenge.

I didn't get close to my 1RM PR of 145#, but it was good to work on getting full range of motion and control. It's going to take more than 3 weeks to get back, make progress, and set new PRs.

Metcon @ 6:55 w/55#
Had to redo a few reps to keep everything legit, but the WOD felt good and I was able to meet my 7min goal.
Truthfully, 50% would have been 72.5#, but metcon isn't fully back yet and I wanted to avoid breaking more than once per round. The 55# turned out to be about right - I broke once per round.

20100127 Breakfast: I'm feeling it

Wow. I woke up sore. Really sore ...
the kind of soreness that feels like an ass-kicking with every twitch.
Quads, hams, and deltoids felt the worst.

Energy level: 3
Stress: 8
Sleep: 4 hrs
Soreness: 8
Health/Recovery: 75%
Weight: 131

Breakfast
- 2 pork loin slices (about 9oz total)
- 2 smoked turkey slices (about 4oz)
- mixed nuts & fruits (usual suspects: almonds, walnuts, pecans, sunflower,
goji berries, and coconut)
- 5 strawberries (about 3-4oz)
- 2 slices of mango (about 3-4oz)
- coffee, black

I was really craving meat this morning and feeling hungry (not to mention
incredibly sore), so I let myself eat. Given how poor my appetite has been,
this was a welcome feeling.

I've noticed how my skin texture is changing. Pores are smaller, more
refined. Definitely smoother. Nice

20100127 Mid-Meal: appetite hath returned

i have an appetite! i have an appetite!

i don't know if it's the foods i'm preparing or if my body is waking up to what i'm trying to feed it ... or that i'm feeling hungry because i'm still not absorbing my food very well

no matter, though ... i have an appetite!  (hey, every little victory is STILL a victory, no?!)

Mid-Meal:

• seasoned pork loin - about 6oz v-lean
• 1/3c mixed nuts (the usual suspects plus coconut and goji berries)

20100127 Mid-Meal: Still Sore

managed to get some food in in between classes.

• 3 boiled eggs
• 1/3c mixed nuts & dried cherries
• coffee, black (not shown)

20100126 Tue WOD: Frustration

I'm going to lay it out right now. I'm so frustrated I can hardly type ...

I get it. I lament the limitations of my age, recovery from illness, financial responsibilities, managing the household, and school ... it's a crap attitude to have, but there it is. Not because I'm a masochist or looking for attention, but because I keep getting reminded everywhere I turn and every time I think I've made a little progress.

It's really hard to keep a stiff upper lip when I struggle to climb easy routes, carrying fractions of my usual hauls, or go faint during a workout that normally charges me up. My body just won't fucking recover fast enough and it's playing with my head and confidence level. Talking with Eileen last week made me feel better knowing I'm not alone and I think of how hard Alma has it too, but it doesn't erase the fact that we struggle with things we have no control over.

It's frustrating and overwhelming. I get all sorts of feedback ... some of it is surprising and helpful, some of it contradicts what others say, some of it is embarrassing or just downright insulting. It's hard to be called ridiculous when you're making a genuine attempt to learn, put the work in, and not ask for special treatment. I'm doing my best to be coachable, but I also think it works both ways. If it weren't for the faith a few patient, understanding folks had in me, I might have given up by now.

You know, I was really looking forward to going to the gymnastics cert ... I was also looking forward to competing at Sectionals too ... but in 103 days, I have a major expedition, a semester of classes to ace, a condo to sell, and a home to take care of. It's hard to be asked why I'm not doing this or going to that, but I can't say I'm committed to Matt and not take care of him after he spent night after night doing the same for me ... I can't say I'm being fiscally responsible when I'm spending money on things I don't immediately need for the expedition ... I can't say I've prioritized school if I miss out on 12 solid hours of studying I really need to do ... it's hard to be open, social, and positive but keep your mouth shut at the same time ... especially when you've got your eyes on a target further than most people are willing to see.

I'm not going to lie. When you get kicked in the pants so many times over so many years, people telling you that you're "not in the top percent", or having to go at things alone ... it gets harder. I want to yell at Matt for eating ice cream in front of me while I weigh, measure, and pick at meals I don't even want to eat. I want to scream every time I need 8 hours of sleep knowing that I won't get it tonight. I want to cry when I can't pick up the damned bar or finish off that deadhang. I want to punch that stupid fucking Resident for "...have you thought about having children? You should really think about that soon given your age.". Sometimes I feel like taking back that ice cream box, sitting on the sofa, and giving up.

I get it. I overthink it. I worry too much. I take on too much. I need to get over it. My mental game is a big issue. I am my own worst enemy. I'm a pain in the ass. I know!

But dammit, I'm really trying. There are only so many hours in the day and I'm struggle just to put on a nice face and keep up.

Alright. Venting is done. I'll adjust my attitude now.

---

Strength: Deadlift 3-3-3+ @ 130-150-165 (63%-72%-81%) weak and inconsistent form

Gymnastics:
- Ring dips @ 5-5-5
- Worked on the swing to get me into that muscle-up
- 3 isometric 90-degree pullup holds for :30 each

Metcon 5 rounds @ 3:38
- 7 Hang Squat Cleans @ 45 (60% of max clean would've been 81)
- 7 burpees

... yeah, I realize I needed to go heavier. They felt like heavy airsquats and I went completely unbroken ... even with burpees (which are at the top of my suck list). 35# probably would have added another 3-4 minutes - which might have been more realistic and gainful. It was tough, but I still feel like I cheated myself today. I know I'm ultimately responsible for the mistakes I make and I am learning to filter what coaching is legit and what is out-of-context. Time to move on to tomorrow.

20100126 Mid-Meal: I heart pheasant

Mid meal (around 9:30)

• pheasant breast (about 7 oz)
• banana
• chamomile tea with lemon (not shown)

although bananas aren’t on the top of the paleo food list, i appreciate the recovery benefits of the natural potassium as well as how nicely it goes down. i’m not convinced that we should call this a cheat given that coach recommended that i eat fruit 3-4 times a day ... it helps me get the food down

20100126 Breakfast: Surprises come in small packages

I love being able to
grab and go with these little packs. Every few days, I pack up a bunch of
portables like this (packs of meat/jerky, veg, fruits, nuts, et al), stuff
them in the fridge, and can get what I need throughout the day at school.

Energy level: 4
Stress: 7
Sleep: 4 hrs
Soreness: 7
Health/Recovery: 75%
Weight: fattening up ... 131

Breakfast:
- 1.5c pheasant breast
- cashew & date lara bar (ingredients? Cashews & dates. I love it)
- chamomile tea (not shown)

My stress levels are definitely up there - not to mention not enough rest
time or food absorption. I suspect that it's improving as I am gaining
weight, but they're small gains and I gas out very quickly. There's a lot of
stress in adjusting to a different body and frame of mind.

Eating around the WOD

today was a challenge because I still don't have enough supplements, probiotics, or paleo-friendly protein mix (I'm loving my liquid pre-wod meal moments)

Pre-WOD Meal (approx 2 hours prior)
- 1/2c blueberries
- 5 lrg strawberries
- 2c stew
- 2 boiled egg whites

(Stew has red onion, green onion, celery, carrots, rutabaga, parsnips, turnips, squash, broccoli, green pepper, red pepper, lean pork tenderloin, chicken breasts, basil, black pepper, garlic powder, herbs de provence, oregano, and cilantro)

Post-WOD Meal (within 30 min)
- 1 banana
- 2 pheasant breasts (probably about 8-10 oz)
- 1 clementine
- 1 handful of mixed nuts

Not sure if I consumed enough post-wod. I forgot my recovery drink (endurox) and there's no water at the west loop location so I had to come home without, eat more stew, and then have the endurox

20100125 WOD: chipping away

Still chipping away. I'm glad I stopped myself during yesterday's WOD, I was getting really faint and was given yet another reminder that I am not 100%. I was honestly bummed, but it's time to move on. It is, after all, just 1 workout and I have tomorrow.

With that said,

Today's WOD:
Strength: Press 3-3-3+ (use CF Total 1RM @ 63%-72%-81%)

Metcon, 3 rounds:
Work 1 minute at each station for total reps:
- Wall ball
- KBS (53/35)
- Double-unders
- Rest

Optional Post-WOD: 3x max HSPU (90 seconds rest)

---

Press: 53-63-73(4)
HSPU: 10-9-7 w/ bands

WB @ 12: 25-24-22
KB @ 25: 20-17-19
DU's that I bombed: 5-10-7
Total: 159

Went lighter than usual on metcon given recovery. I'm convinced that DU's are a perishable skill ... and that my jumprope had it out for me tonight. If Rudy hadn't been watching, I'd have burned the thing.

HSPU were tough, but it felt good to get full range of motion with band stability and being about 18lbs underweight ;) Presses felt heavy ... still weak and not quite back in my rythym, but getting there bit by bit. 104 days

20100125 Another Little Meal

snacktime!

Ok, so my meals aren't sexy, but they are super-portable, digestible, and good caloric combinations

- baked pheasant breast
- raisins
- peppermint tea
- mixed nuts (not shown)

U.S. Wellness Meats

"U.S. Wellness Meats: Our Animals Eat Right So You Can Too."

... I know, I'm going straight to PETA hell for this, but I committed to the Paleo Challenge and getting myself ready for Denali. At least these animals are fed and cared for humanely - if people knew how the chicken dinner they're eating got to their table or had to kill animals for food themselves, I'm pretty sure they'd understand my guilt and compassion for all animals. Yes, I've butchered, "processed", and prepared many a specieis of fowl for the plate. It tastes good, but it ain't pretty at all.

By the way ... thanks to Amy for the link. They've got good (and humane) stuff. I think if you use this particular link, the host gives credit for your visit.

Link: http://www.ntptalk.com/marketplace/pastured-meats-dairy.php?item=4

20100125 Meal: A little eager, are we?!

it seems that I'm developing this naughty habit of eating half my meal before posting the photos ... Ahh well, i'm just glad I'm tracking and eating correctly. Hopefully the CFC paleo challenge gods won't penalize me for lack of blog photo style

Breakfast
- 3 boiled egg whites
- 1/3c mixed nuts
- Clementine
- peppermint tea (oh so nice!)
- few chunks of smoked pheasant breast (approx 3oz. Thanks, JJ and Donna!)

In tribute to Alison:
Energy level: 6
Stress: 7
Sleep: 6.5 hrs
Soreness: 4
Health/Recovery: 75-80%
Weight: still a skinny-ass

Yeah. You know you're not hitting the weight marks when your boyfriendtells you you're looking a bit too thin ... your coach makes note of your loose clothes and calls you baggy pants ... and your friends start asking if there's a little "eating problem" ...

Yeah. I have a problem ... a problem finding time to go to GNC for probiotics, supplements, and paleo-friendly protein mixes.

A little news...

We're designing CrossFit, Paleo, and CPMF t-shirts and merchandise to help fundraise for our charity. Also minimise costs so the CPMF gets more donations. Wish us luck!

denali2010.org 

20100125 Meal: snacktime!

Ok, so my meals aren't sexy, but they are super-portable, digestible, and good caloric combinations
- baked pheasant breast
- raisins
- peppermint tea
- mixed nuts (not shown)

Posted via email from Tery's Bits and Bobs

20100124 Meal: Post-WOD

- 2 scoops endurox with water

We got some good vegetables and meats to start up a nice stew. I love the convenience and rich
flavours. Matt seems to love having an endless supply of nice, hot food at his fingertips. I find it
rather funny that after living his adult life so independently, he is now unable to prepare food for
himself in the 1+ year we've been together. Cheeky monkey.

I just have to buck up and keep moving.

Posted via email from Tery's Bits and Bobs

10100123 morning & midday

quick and easy ... but maybe still not enough breakfast
- 4 boiled egg whites
- sm chicken breast
- sm Clementine
- mixed nuts (hazelnuts, almonds, walnuts, pecans, sunflower)

Snack
- sm apple
- sm banana
- mixed nuts
- chicken breast

Man, I feel like I really needed some sweets. My guess is that I didn't eat enough protein yesterday (much less enough for my weight gain goal).

It seems, however, that my craving was an early sign because my pre-wod meal was not enough nor were the calories consumed so far today. I got faint in round 3 of my 10-round workout and had to DNF. Although I can make excuses about all the squats and the pull-ups I did as part of my strength conditioning right before, I honestly felt crushed... It may also have been an early sign of poor protein absorption and that I'm still recovering from an ailment that really floored me ... more later ...

20100123 breakfast

yummy!

- Clementine
- almond butter (about 3tbs)
- 2 slices of turkey breast (about 3oz)
- 3 boiled egg whites
(sorry, the turkey and eggs didn't make it into the photo)

20100122 dinner

photographing everything I eat is tough since i'm pretty much snacking or popping small meals throughout the day - but I do what I can

- chicken breast (about 6oz)
- head of romaine (about 5c)
- flax seeds
- salad dressig (minced mushrooms, shallots, garlic and almond oil)
- mixed nuts (hazelnuts, brazils, almonds, walnuts, pecans, dried
strawberries, and cherries)
- lemon & water

Yum!

2010 01 21 Brunchy and Lunchy!

in between classes, I have something packed and ready to go. They aren't sexy, but they do the trick and are pretty palatable.

Mid-day
- 1/3c bag of mixed nuts
- sm apple
- 6oz turkey breast slices

Lunch
- 60z bag of snow peas
- 6.5 oz tuna sashimi
- 1/3c bag of mixed nuts

2010 01 21 Breakfast of champions!

I love breakfast.

- 4 boiled egg whites
- 1/4c mixed nuts/berries (hazelnuts, pecans, walnuts, almonds, sunflower seeds, goji berries,
apricots and cherries)
- giant raspberry herbal tea (yum!)

My energy level has been a little low. My guess is the lack of good rest over the past 4 days. We were in Ouray, CO for ice climbing, gymnastics training, and Avy/Rescue Training; I had my first week of school and back to training; Our travel time was 22+ hours and the logistics of travelling (luggage, packing, coordination, etc) was just a lot to bear mentally. Physically, I didn't get to push myself in training as much as I'd have liked, but I think it worked itself out given that I'm still recovering. The universe tends to take care of itself, I suppose.

Rest = 4
Energy level = 3
Physical health = 7
Mental/emotional health = 8
Stress level = 7

Breakfast seems to be the only consistent meal of the day. Last night before bed around 2am, I managed to cram down a few handfuls of nuts and turkey jerky, but that's really not compensating for the 6 hours that went be without a calorie... need to get more disciplined (and more time!!!)

20100118 Lunch

this tasted ok-ish

Chicken meatballs (4 @about 2oz each. Ground chicken breast, 1 egg,
herbs and green onion) on bed of romaine, spinach, black olives,
tomato slices, and peppercinis (that I didn't eat)

Think I will play with spices more next time

this is what gloating looks like

... Its a cruel, cruel paleo world

So this is Matt enjoying his mint chocolate chip and latte...

I get to enjoy holding the camera since these are not in the paleo foodgroups ... too bad, so sad.

20100117 Gymnastics Training w/ Jeff Tucker!

wow!

So this weekend, I got to work on parallelette handstands, free standing handstands, straddled inversions, every pullup variation ever, anything on a set of rings, L-body shaped stuff, and tumbling (oh yeah, I tumbled!) ... My upper body and core got one helluva workout but I got to to and learn things I never thought I could. It was awesome

I'm thankful for all yogic practice because it helped me work through stuff that a CrossFit/gymnastics newbie like me wouldn't normally be able to. There were only 3 non-CF trainer/affiliate owners there so you can imagine the coaching I got with 30 in the room. Everyone got called names in the silliest, endearing ways - from madman, doodle-bug, lil' shit, kiss-ass, and bendy yogi (me).

The class used words I've grown to love and become accustomed to: functional, efficient, full movement, purpose, and service to your community

What a service to the community Jeff Tucker is indeed.

I learned later that day from Coach @ home that Tucker's "service speech" isn't unique but sincere - totally ok since there wasn't a dry eye in the house as he spoke of his experience as firefighter, service to others, and his father sitting across the room

.... Now if that doesn't inspire you into a muscleup, I don't know what will!

(cue room full of raised lighters)

20100117 "Lunchish" w/ Jeff Tucker

I have a new addition to my short list of heroes - Tucker is definitely one of them for reasons beyond his gifts as a coach and instructor.

Mid-Day and Lunch
- grilled chicken breasts with basil
- Clementine
- handfuls of mixed nuts
- snap pea, celery, green pepper, red pepper, and zucchini stick mix

20100117 breakfast

breakfast and meals leading up to evening are ok
but I'm beginning to struggle with getting food in later on (i.e.,
meals after post-wod). I'm not only not hungry, but feeling a little
weighed down. Digestive system is pretty happy, though :)

Anyhoo:
- 3 egg whites
- 1c snap peas
- 1/2c mixed nuts & berries (goji, cherry, almonds, walnuts, pecans,
sunflower, macadamia, and dried papaya)
- 1/2q grapefruit juice (not shown)
- 1/2c spinach (not shown)

20100116 snack and lunch: eating is hard work!

Given how good of an
appetite I normally have, I never thought I'd find myself saying, "I
don't know if I can do this... this is so much food."

Today's midflight snack
- 2 egg whites (not shown)
- Clementine
- half of the bag in the photo (poached chicken breast, goji berries,
walnuts, pecans, almonds, macadamias, sunflower seeds, flax seeds,
cranberries, cherries)

20100116 breakfast

I ate half the kale before remembering to
photograph this - very yummy!

- 3 of the 12 eggs you see here
- 2c cooked kale w/ herbs and garlic

20100115 food throughout the day

it was hard to eat at regular intervals given that I spent a lot of time today sleeping. I think I got only 3 "meals" in. Each time I did get to eat, I pounded down one of my ready-made meal pouches:

- chicken breast: 4-6oz, poached with garlic and herbs
- mixed nuts: 3/4c of pecans, walnuts, almonds, hazelnuts,
- sauteed kale or raw broccoli: 1-2c

About 2l of water in addition to Theraflu 3 times today and meds. Coughing, sneezing, and sinus congestion improving, but it's still a drain on me physically and mentally.

20100115 Breakfast

not sexy, but portable and convenient since I was late
for school (I really needed the extra sleep)

- Theraflu, vitamins, and my antibiotics
- chicken breast, about 6oz poached with garlic and herbs
- handful of mixed nuts
- Earl grey (sorry, living in the UK for all those years bred habits that
are hard to break)

2010 01 15: To Recover or Push, That is the Question!

Pesky teenagers at school! They don't cover their faces when they sneeze and cough ... they may have the immune systems to match the vivacity of youth, but I don't. Looks are deceiving my friends, I'm discovering that my 39.5yr old body just doesn't recover as quickly or smoothly as I did when I was 10, 15, 20 years younger. It's a f'ing physiological fact that I'm being slapped around with.

With that said (and the fact that I have 113 days left before the expedition), I have to take another approach in my training ... one that incorporates more recovery time, better nutrition, and discipline.

Today was day 5 of my Paleo Challenge diet - I'll post meals separately so that they aren't buried in all my rhetoric. Needless to say, I'm starting to think of food as just fuel because my meals are bulk-prepared, simple, and to the point ... not a lot of time for the fancies I had these past few months. The financial burden of my med education and this condo coupled with my crazy schedule and health setbacks, I can ill-afford the culinary lifestyle I once enjoyed. Bryce said this was going to be work and he is spot on.

Physical training was a hard decision for me today... I went home after school, cleaned up a bit, and went to sleep for about 6hrs. I simply have to face the fact that I can't train as often when I'm weak and recovering - my body just can't bounce back like it did 10 years ago.

Case in point, I tried training 4 weeks ago during my little flu, but then relapsed into a low-grade pneumonia. Had it not been for Rudy chewing me out and Anjali prescribing me 2 rounds of antibiotics, I might be much worse off. Facing your limits and mortality is a very tough thing to do ... and humbling.

Speaking of denial, I thought being scared of my workouts was tough ... not even close. Not being able to train hard when you have big goals and lots of motivation is what's really scary. I LOVE the challenge ... I CRAVE the challenge ... but I'm not super-girl. So I'm learning to work with what I've got and make the most of it. That's not to say that I'm giving up - I'm just learning how to take another approach and be more efficient with what I've got.

So I'll cry, I'll puke, I'll stumble, I'll crawl, I'll even bitch and complain ... but I will not stop. I cannot stop ... unless, of course, I'm sleeping ;)

On a scale of 1-10,

• Stress levels: 6-7
• Mental Health: 8
• Physical Health: 3
• Diet/Nutrition: 5
• Sleep: 10hrs, 4-6 hour increments

---

Today's posted WOD at CFC below - I'll makeup this tomorrow or Sunday. I'll probably need to taper myself by 15-20% since I'm still recovering and will be at altitude (returning to Ouray for the weekend for avy/ice/rescue training - gotta love those 8,000ft/+ WODs with the folks at Crossfit Hypoxia! Go Alan and Mel!).

Strength: Press 5-3-1 or more (75%-85%-95%)

Gymnastics:

• 2x max deadhang pull up 1 min rest
• 1 max kipping pull up (stay on bar)

Metcon: 25-20-15-10-5

• KBS (Heavy)
• Box Jump (24"/20")
• Wall ball

2009 10 07 WOD: The Fast and the Furious?!

[Note: this is an old workout transferred from my notebook to this blog so that I can track better]

Ok, seriously ... WTF? I really need to work on form and flexibility. My head was there, but my body wasn't doing what I was telling it to. Very frustrating!

Warmup:
- Squat Drills
- 400m run

MetCon @ 6:56
50 OH Squats @ 25#
200m row every time you break the squat/drop the bar

(I broke at 25 and then again at 40 ... boy I was pissed on that last one! I didn't have to drop the bar and really felt like I quit mentally)

Sleep: 6hrs
Performance rating: 2
Nutrition rating: 4
Stress: 5/6

2010 01 13: Still Work - Mini Barbara Workout of the Day

This was one of those WODs where it sneaks up on you. Truth be told, I wasn't able to get as aggressive as I'd have liked, but I think that level of intensity and energy will come back soon.

Metcon 3 rounds w/ 3:00 rest between each round
- 20 Pull ups (5-3-2)
- 30 Push ups (5-3-3)
- 40 Sit ups (slow, but only broke once)
- 50 Squats (slow, but unbroken)

Rd 1 – 3:55 (3:55)
Rd 2 – 12:00 (5:05)
Rd 3 – 21:01 (6:01)

Skills: cleans
Worked on form more than weight-training/strength-building. Wouldn't make sense given that my performance isn't back yet. I still struggle with squat-related movements anyway.

Overall, it's been pretty humbling to see my body function at a fraction of where it was 4 weeks ago. According to my beyondthewhiteboard.com graphs, bodyfat has increased and lean body mass has decreased - pretty normal given how inactive I've been. Today's metcon broke me down to tears. Eileen pushed me as I struggled to finish - she and I are very much on the same boat. Age plays a big part in recovery for us and she seems to really understand; incremental progress is also a struggle since our bodies don't respond to
training as dramatically as they did when we were in our 20's and 30's.

The good news is that my return is right at the beginning of the Paleo Challenge. Hopefully, I'll have dramatic improvements over the next 2 months.

The pressure is on. I have 115 days until we leave for Denali. There's so much at stake - the level of commitment goes to team safety and my ability to do my share of the work on the expedition. If I don't have the strength or conditioning to pull one of my male teammates out of a crevasse, build snow/ice shelters during a white out, or keep pace with the rest of the team as we climb, I become a liability, not an asset. It goes beyond humping a 50lb pack and 70lb sled up the route - after 6-8 hours of climbing in altitude every day, I have to help build snow shelters made out of ice/snow blocks every time we set up camp, dig out group latrines and kitchens, set up storm-proof tents, dig gear storage holes, set up ropes, and dig out caches. It's going to be a lot of pack mule work... I'm not afraid of what lies ahead, but concerned about being a solid member of the team and doing my part.

20100114 Dinner

it was so good

 

• Poached chicken breast – 10 oz
• Sautéed kale w/ garlic and herbs – 2c
• earl grey tea

20100114 Food Throughout the Day

all these items thrown into a big ziplock
- mixed nuts - 1/2 lb
- peppered turkey jerky - 1 lb
- raw broccoli - 1/2 lb (about 1 large head chopped up)
- raw celery - 1/2 bunch (about 5 stalks)

- tuna fish - 10oz pouch
i keep the tuna separate and eat from the pouch. it's portable and keeps well. kinda like camping food :)

the jerky i've been buying isn't fully cured (it needs to be refrigerated) and doesn't have any preservatives. given bryce's comments about jerky and sodium, i'm a little nervous about eating as much as i do ... it's just so tasty, though, with all the veg and nuts!

20100114 breakfast

• peppered turkey jerky - about 6oz
• dried fruit and nut mix - 2 handfuls
• 3 boiled eggs - whites only
• earl grey tea

20100113 Dinner

• cucumber - 1c, raw
• zucchini - 1c, raw
• broccoli - med head, raw
• carrots - 1c raw
• red onion - 1/4c, raw

chopped up the raw veg and mixed with a little olive oil, lime juice, crushed almonds, and herbs - it was a nice "salad"

• kale - 2c, cooked with basil and garlic
• chix breasts - poached with garlic and herbs
• fish oil supplements

simple, yummy, and filling - had leftovers for snack later. i love garlic

20100113 Post-WOD Meal

• endurox - 2 scoops with water
• small banana

20101112 Snacks Throughout the Day

This is the food I ate throughout the day in between classes

I'm finding that if I cook/prep/pack the food in the portions I want in ziplocks, they keep pretty well and I can just grab, eat, and go. Also, mixing the nuts, jerky, and vegetables into 1 big bag lets them absorb some of each others' flavours - which turned out quite tasty. I may add herbs to the mix for tomorrow.

- mixed nuts - 1/2 lb
- beef jerky - 1 lb
- raw broccoli - 1/2 lb (about 1 large head)
- raw celery - 1/2 bunch (about 5 full stalks)
- small apple
- 2 bananas
- tuna fish - 10oz pouch

Took me about 4 meal/snack times to complete this by 10pm. I really need to go shopping so that I can mix it up and have a little variety - I've been reading on some of these blogs that broadening the nutrient range allows for more efficient use of food as fuel

20101112 Lunch

raw broccoli - 2 large heads
turkey jerky - 6oz
mixed nuts - 2 handfuls
apple - 1 sm
diet squirt - 1 8oz can

20101112 dinner

peanut butter & museli bread (4 slices)
mushy peas (1c)
raw broccoli (2c/2 large heads)
mixed nuts (2 handfulls)

20101112 Breakfast

turkey jerky - about 6 oz
mixed nuts - 2 handfuls
grapefruit juice - 18 oz

20100112 Post-WOD Meal

banana - 1 sm
dried papaya - 2 md pieces (2/4oz)
endurox - 2 scoops mixed with water

2010 01 12 WOD: A little metcon to get things moving

I hate rowing. It's one of those things that I need to work on regularly. Coach Rudy and Paws really helped me smooth my rowing out so that I can learn to be a little more efficient. It's a process and I know I'll get there with consistency.

MetCon: 2k Row @ 9:11

Skills: Handstands, handstand pushups, dead-hang pull-ups, muscle-up transitions, double-unders, and hand balancing

So far, I'm functioning at about 85-90% of where I was before getting sick. Little/no soreness from yesterday's CFT and hopefully not too much tomorrow given how light/weak I am now. This was a bit of a lung-burner but it felt really good to be able to push myself again. Looking forward to getting my spit-fire aggression back!

20100111 Post-WOD Meal

endurox - 2 scoops mixed with water
banana

20100111 Snacks for the Day

food eaten throughout the day in between classes

• mixed nuts - 1/2 lb
• turkey jerky - 1 lb
• raw broccoli - 1lb (about 2 large heads)
• small apple
• clementine
• tuna fish - 10oz pouch

took me about 4 meal/snack times to complete this by 10pm

Mixed nuts are comprised of
- 1/4 walnuts
- 1/4 pecans
- 1/4 almonds
- 1/8 macadamia
- 1/8 sunflower seeds

20100111 lunch

at 12:30
Clementine - 1
Sm apple - 1
Celery - full stalk
Turkey jerky - about 4oz
Dried fruit mix - handful
Mixed nuts - 2 handfuls



Dried Fruit mix is comprised of:
- apricots
- cherries
- peaches
- goji berries
- papaya

Mixed nuts are comprised of
- 1/4 walnuts
- 1/4 pecans
- 1/4 almonds
- 1/8 macadamia
- 1/8 sunflower seeds

20100111 breakfast

Turkey jerky - about 6 oz
mixed nuts - 1 handful of Almonds walnuts pecans
Grapefruit juice - about 12oz glass
Vitamin supplements - fish oil, vit c, womens' multi, folic acid, biotin, iron

2010 01 11 WOD: 1st day back from quarantine!

Hooray! It was so nice to see everyone after being so sick and returning from ice fest. Losing 20lbs made ice climbing easy this past weekend, but not for lifting today ;)

CrossFit Total (CFT)
- Back squat, 1 RM @ 150(f)-125-130, (PR 175#)
- Press, 1 RM @ 85-90(f)-95(f), (PR 105#)
- Deadlift, 1RM @ 175-205-230(f), (PR 225#)

130+85+205=420 ... shamefully weak!!! I'm around 75-85% of my normal performance level. It's so humbling and frustrating. Feels like all the hard work I put in these 4 months went down the drain...

But, I am looking forward to working on squat and DL skills again! Nothing like being lightfooted to get that flexibility back in gear!

120 days left!

20100110 Eating while travelling

Because I was travelling, I carried a big bag of food on the plane that I ate out of - my proportions each time I ate were 1-2 handfuls of each item below

• boiled eggs - 6 (only ate 2 yolks)
• sm apples - 2
• clementines - 2
• turkey jerky - 3/4 lb
• mixed nuts - 1/2 lb
• dried mixed fruit - 3 handful bag
• grapefruit juice - 1/2 liter

Dried Fruit mix is comprised of:

- apricots
- cherries
- peaches
- goji berries
- papaya

 

Mixed nuts are comprised of
- 1/4 walnuts
- 1/4 pecans
- 1/4 almonds
- 1/8 macadamia
- 1/8 sunflower seeds

20100110 dinner

spinach salad
- spinach 1.5c
- basil 1/2 handful
- green onion 1/2 handful
- walnuts 1 handful
- balsamic vinegrette (3:1 olive oil & balsamic vinegar, spices and garlic)
- black olives 1/4c
- apple chopped 1/4c
- shredded carrots 1/2 handful
- artichoke soaked in olive oil

earl grey tea

goji berries - 1 handful