I’m pretty excited about wrapping up this Whole30. I’ve been thinking about what I miss the most and I’m really looking forward to a flat white on Thursday (the 31st). I’ve made many flat whites while I was on the Whole30 but watching other people enjoy them, well that has taken it’s toll. 2 new coffee houses have opened up since I started the Whole30 (espresso room in Belconnen and Coffee Lab in the city) and I’ve been super keen to taste their milky coffees so that’s probably what I’ll do on Thursday.
Put up another Podcast yesterday, chatting about the CrossFit Games, Open Gym and Competitor Training Programs on offer at Adapt with Ryan, Craig and James
http://www.youtube.com/watch?v=W2BIgs2ktfE
In other news I’ve been watching the CrossFit Games over the weekend and I’m pretty stoked to be part of the whole community (running a box and training). I wrote a post on the Adapt website yesterday: “Are you not Entertained?” Read it, you might get excited too!
Been tracking all my food and training everyday in Evernote and decided to put it all together digest style for today’s post…
Food and Training Monday 28.7.14
4am – wake – jumped straight up to watch the CF games (awesome!)
4:30am – pre breakfast – almond butter
5:15am – coffee and breakfast – short black + chicken thighs and roasted root veggies
8am – coffee – long black
8:15am – banana
11am – pre train food – slow cooked lamb + pumpkin mash
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12:15pm – Train Outlaw 140728
BBG
3 Position Snatch (Floor, Hang, Power Position – do not drop bar): @ 50,60,70,80(f hi hang),70,75,77.5(f hi hang) – called it.
Strength/Skill
1a) 4XME Strict HSPU – 10,10,10,6
1b) 4XME Pause Front Squats @ 70% (100kg) 5, 4, 4, 3 (almost passed out)
Conditioning
4 rounds of:
Run 800m
15 C2B Pull-ups
Rest 1:1″
— result: 19:37 (no rest – I only figured out there actually was a rest after Annie called out on one of the runs… but then I thought “”let’s just get this over with as quick as I can…”” C2B pull-ups done as regular kipping – sets of 5)”
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2:30pm – large salted caramel smoothie from Thr1ve
4pm – coffee and arvo tea – short black + chicken thighs and roasted root veggies
5pm – sweet potato wedges + coconut water
8pm – cauliflower stir fry up (chilli, garlic and onion + coconut aminos) + chicken
Food and Training Sunday 27.7.14
7:30 – Wake
8am – breakfast – slow cooked lamb + broccoli + 3 egg scramble
9am – coffee – short black
12pm – lunch – pork belly + sweet potato and spanish onions w/ coriander
1pm – almond butter
2:30pm – pre train – grilled chicken thigh
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3pm coaches session at the gym; then training(4pm)
5 rounds working 1min at each of the following stations:
- ME 60kg bench press
- ME shoulder 45kg deadball
- ME 30kg DB snatches
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3:30pm – coffee – long black
4:30pm – post word refuel – grilled chicken thigh + banana
5pm – coffee – short black
6:30pm – dinner (@ Pete and Vonny’s) – shepherd’s pie + beef meatballs + salad + lots of mineral water
10pm – in bed (running am sessions in the morning)
Food and Training Saturday 26.7.14
7:15am wake
8am – breakfast – Banana omelette with cinnamon
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8:30am – train – npgl style workout (with Zac and Bec M)
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9:30am – post WOD refuel – Paleo ball + short black
11:45am – lunch – sweet potato mash + capsicum + chicken breast + large salted caramel smoothie (thr1ve)
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2pm – Train Outlaw 140726
BBG
1) 15 minutes to establish a 1RM Snatch — Warmed up to a heavy single @ 80, then dialled it back to practice some power snatches @ 70 (need to practice these more) for the 21-15-9 complex
Conditioning
For time:
8 deadlifts 155/115#
7 cleans
6 snatches
8 pullups
7 chest-to-bar pullups
6 bar muscle ups
6 deadlifts 155/115#
5 cleans
4 snatches
6 pullups
5 chest-to-bar pullups
4 bar muscle ups
4 deadlifts 155/115#
3 cleans
2 snatches
4 pullups
3 chest-to-bar pullups
2 bar muscle ups
— result: 12:49 (Rx’d)
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4:30pm – Pre dinner – Thai pumpkin soup + 3 egg scramble + almond butter
7pm – dinner (@ Loven and Elaine’s) – pork belly + Brussels sprout , carrots and sweet potato wedges + ox tail casserole
9pm – lovens good night smoothie – coconut milk date and cacao smoothie
10:30pm – bedtime
Food and Training Friday 25.7.14
7am – wake – felt pretty rested (even after a rather late night : 10.30pm)
7:30am – breakfast – fried tomato + wilted spinach + 3 eggs + czech meatballs (that Madelyn made) + almond butter
9am – coffee – good brother short black
10am – coffee – long black
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12pm – Train Outlaw 140725
BBG
Snatch from blocks (above knee): @ 80kg – 80,80,80(f 2nd rep),- called it.
Strength
1a) Back Squat: 3X3@80% @ 80(5),90(5),110(5),120(3); then working @ 135kg (for 3×3)
1b) Pendlay Row: 3X5@80% @ 70kg
Conditioning
Ended up testing out the Races for Saturday’s NPGL style wods with Rosey, Kathleen and Annie so no Outlaw metcon (I was cool with that)”
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2:30pm – post WOD refuel – meatballs and pumpkin bread
3:30pm – zucchini and egg veggie pancake + meatballs + almond butter
6pm – pre dinner – steak and salad
7:30pm – dinner – pulled pork/beef, baby spinach + large slated caramel smoothie @ Thr1ve
8:20pm – post dinner @ Kingston Pub for Johnny Parr’s Bucks Party – rib eye steak and salad
9:30pm – bedtime
Food and Training Thursday 24.7.14 (Rest Day)
4:20am – wake (alarm free)
5:30am – coffee – double shot espresso
6:30am – breakfast – baked egg (mince and sweet potato) + coconut water
5:30-7:30am – run double AM sessions – The Bear complex
8am – coffee – long black (Moccamaster)
10am – post breakfast breakfast – chicken breast + brussel sprouts + sweet potato slices
10:30am – coffee – long black (Moccamaster) – oh oh, my third and final (maybe)
12pm – pre lunch – bit of sweet potato and half a jar of almond butter
1:45 – lunch – chicken breast + brussel sprouts + sweet potato slices (prepped last night)
chicken and macadamias +
7pm – dinner – chicken and vegetable soup + almond butter
9pm – bedtime
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