days 13-18

wow! sorry for the radio silence...

logging this information has been pretty eye opening for me.  of specific importance, i do not eat enough whole food.  even though i am still technically paleo, i am way too "grab & go". 

an even bigger issue is that i am not getting enough sleep.  i just took four rest days in a row because my body was saying, "no".  i'm not fueling properly, and i am not recovering with actual sleep.  the good news is i did much better sleeping over the holiday, and had a great wod yesterday. 

don't underestimate the power of adequate rest/sleep.  i have a client who was hitting it hard, doing her homework, and eating like a champ, but she wasn't seeing results.  she wasn't sleeping enough, and as soon as she corrected this, she dropped 9 pounds. 

lights out people, that means me, too!

day 17 wod:
-- "grace"
30 clean & jerk
5:39 @ 85#
-- wod 3 from 2010 california firefighter games
200m sprint
50 kbs 1pood
200m sprint
50 back squat 33#
200m sprint
50 situps
200m sprint
50 push ups
200m sprint
50 shoulder to overhead 33#
200m sprint
50 oh lunges 25# plate
24:51

day 18 wod:
"fran bomb"
21-15-9
65# thrusters
pullups
rest 5 minutes
21-15-9
box jumps
65# oh squats
mountain climbers
burpees
rest 5 minutes
4 x row 250m sprint
rest 30 seconds between sprints

day 12

nutrition:
--venit iced coffee, with pre-made protien shake added
--lara bar
--2 cookies
--coke zero x 2
--lara bar
--spaghetti squash with tomato sauce, ground turkey, & asparagus
--fatburger! turkey burger add fried egg no bun
--coke zero

wod:
--rest day

notes:
--wow i need to go to the store... and get some sleep
--slept 1230-515

day 11

nutrition:
--venti iced coffee, black
--walnuts
--2 eggs + 1 oz sausage
--lara bar
--jarrow protein drink post wod
--4oz turkey jerkey
--coke zero x 2
--lara bar
--tukey burger, no bun, with fried egg & veggies
--cookies and m&ms... whaa???? yes, it's called "90% paleo" for a reason

wod:
--"daniel"
50 pullups
400m run
21 65# thrusters
800m run
21 65# thrusters
400m run
50 pullups
29:25

notes:
--slept 1215-630

day 10

nutrition:
--a few bites of reece's rasberry bread
--2 scrambled eggs + 1 link (about 1 oz) tj chicken apple sausage
--venti iced coffee, black with 1 add shot
--4oz turkey jerkey (trader joes)
--single serving (about 1.5 oz) tjs "go raw trex mix"
--lara bar
--coke zero
--diet dr. pepper eww
--lara bar
--2 links (about 2 oz) trader joe's chicken apple sausage
--spaghetti squash, paleo marinara with ground turkey & asparagus

wod:
--rest day
--pull/press sequence

notes:
--this is what the day looks like when you don't plan and are super tired... thank goodness brian cooked dinner
--sleep 11-530

day 9

nutrition:
--premade protein drink
--venti iced coffe, black with 1 add shot
--4oz turkey jerkey (trader joes)
--single serving (about 1.5 oz) tjs "go raw trex mix"
--lara bar
--protien drink (2 scoops of Jarrow whey + water) - post wod
--five choc covered mac nuts
--turkey burger no bun, veggies w/oil & butter, mixed greens with unknown vinigarette dressing (tasted too good to be paleo...)

wod:
a.m -
--m/u skill work
--dumbell Fran
25# dumbells
9:56
p.m. -
10 100ft overhead sprints with 25# plate
75 20" box jumps
50 14# wall balls
25 burpees
50 14# wall balls
75 20" box jumps
10 100ft overhead sprints with 25# plate
31:30

notes:
--slept 1115-630

day 8

nutrition:
--2 scrambled eggs
--1 link (about 1 oz) trader joe's chicken apple sausage
--venti iced coffee, black with 1 add shot
--half of grayson's cliff kidz bar
--4oz turkey jerkey (trader joes)
--kale salad with peppers, pom seeds and 2 tbsp paleo honey dijon dressing
--pecans
--coke zero
--lara bar
--2 links (about 2 oz) trader joe's chicken apple sausage
--single serving (about 1.5 oz) tjs "go raw trex mix"
--a lot of cherries
--3.5 oz pulled turkey breast with salsa + two eggs

wod:
--back squat 1rm
135# - pr - yay!
--press 1rm
78# - pr - double yay!!
--pull up 1rm (for load)
156# (me + 18# vest) - pr - triple yay!!!

notes:
--why don't we just push jerk everything? like in real life...
--slept 1215-515

day 7

nutrition:
"off" day, but stayed paleo except for a few bites of kiddos food here & there (damn starbucks with the rasberry swirl bread!)
oh, and some bottle caps (damn aly for reminding me these exist!)

wod:
rest day

notes:
--slept 1130-830 (i have the best hubby in the universe)