So, now I'm starting to get discouraged. It's probably just a figment of my imagination, but it feels like my strength is rapidly disappearing and I'm becoming soft. Thursday night I helped one of the teens in my class lift a 45# plate and a sharp pain went immediately to my low back. I had two visits with the chiropractor this week and he's recommending that I go back to absolutely no weights as my back is still incredibly tight. Rowing and Hiking are out as well. WTF?
Hmmm...I could wallow in my beer and eat a pint of ice cream or I can pull up my big girl panties and hit reboot. Since I ate my ice cream Thursday night, it's time for the big girl panties. Plan for this next week: Swim, Hot Yoga & lots and lots of bodyweight work.
10/2
REST
10/3
REST
10/4
4 Rounds: 12 leg press (180#), 8 (L/R) Knee Up Box, 15 TRX Ball Ups
4 Rounds: 12 leg extensions, 50M Partner Push, 8 (L/R) one leg squats
4 Rounds: 15 Calf Raises, 12 (L/R) Crab Walks with Bands
3 Rounds: 8 (L/R) leg press (30#), 8 24" Box Jumps
10/5
20 minutes swimming
10/6
60 minutes hot power yoga
10/7
3 mile walk
10/8
20 minutes swimming
60 minutes hot power yoga
10/9
3 mile walk
20 Minutes Swimming
10/6
60 Minutes Power Hot Yoga
Tuesday, October 9, 2012
Tuesday, October 2, 2012
Rolling, Rolling, Rolling...Get them doggies Rolling!
Just went back to the "Injuries suck" post. The first rehab WOD was 8/30 and my low back is still tight. Yesterday Dr. Kim said that the recovery is taking longer than normal but that my idea of "rest" is different than a normal person. He suggested adding icing to my routine, so I'm giving it a go.
After reviewing the last 5 days, I decided that today is purely a REST day. :)
9/18
EMOM 1 HSPU, 2 Ball ups 20 Rounds
EMOM 2 HSPU's, 2 Ball ups 6 Rounds
Hatha Yoga 60 minutes
9/19
4 Rounds:
12 KB Front Squats, explode from the bottom, start on a seat, knees in a 90degree angle(2 - 25lb KB's)
8 L then R Partial Turkish Get Ups
4 Rounds:
8 L then R
Box Balance Half piston squats, keep opposite leg in front, keep chest up right, weight in heels
4 Rounds:
L then R
Balance Work: white half cylnder, on one leg bend over and touch each cone (3) with same hand as balanced leg.
Seated one leg press
4 Rounds:
L then R pressing only through heels, toes up, explode from the bottom, 30lbs
Rolling 20 minutes
9/20
Rest Day
9/21
10 rounds 100M Row, 1:00 Rest
21.7, 21.3, 21.7, 21.1, 21.6, 21.8, 21.4, 21.4, 22.1, 21.7
5 rounds 10 supine pull ups, 8 1/2 piston squat
3 rounds: 20 partner medball sit ups (12#)
Rolling 20 minutes
Chiropractor
9/22
60 minute Power Yoga
9/23
90 minute hike
9/24
500M Row
4 Rounds: 3 Lpull-ups, 8 pistols
8 Rounds: 5 Dips, 10 GHD's
9/25
3 Rounds: 8 (L/R) 1 legged press, 8 (L/R) scissor legs then reach and hold, 8 (L/R) sit on box and pop up
4 Rounds: 8 (L/R)Stand up to box, knee up and press over head (12lbs), 10 (L/R) Glute kick back (15lbs)
4 Rounds: 8 (L/R) Single leg squat, 8 (L/R) mountain climbers (both legs off floor, one in trx)
3 Rounds: 10 hips up, legs out in a "V" and hold 2 seconds.
20 minutes rolling
20 minutes swimming
9/26
REST
9/27
4 Rounds: 12 Underhand Lat Pulls (90#), 8 Tri Push Ups, 12 1/2 Stance Cable Row (100#)
500M Row
4 Rounds: 8 (L/R) TRX Power Pulls, 8 DB Renegade Rows, 8 TRX Y-T-W
500M Row
4 Rounds: 12 Cable Lat Pulldowns (10/25), 8 (L/R) Plank Up/Downs, 12 Cable Rev. Fly's (3)
9/30
500M Row
4 Rounds: Incline Bench Press (65#), 4 Dips, 8 Spiderman Push Ups
4 Rounds: 12 Ball Hamstring Pulls, 12 (L/R) Plank on a Ball, 5(L/R) Bosu 1 leg Squat
20 minutes Rolling
9/29
11 mile hike
9/30
4 Rounds: 12 Squat to Y, 30 Mountain Climbers, 8 (L/R) DB Lunges (12#)
Rolling 10 minutes
4 Rounds: 12 Wide Bench (65#), 12 Knees to Chest, 8 DB Burpees (20#)
10 Dead Hang Pull Ups
10/1
4 Rounds: 8 (L/R) 1 legged press, 8 (L/R) scissor legs then reach and hold, 8 (L/R) sit on box and pop up
4 Rounds: 10 (L/R)Stand up to box, knee up and press over head (12.5 lbs), 10 (L/R) Single leg lunge, 10 (L/R) Glute kick back (20lbs)
1000M Row
Chiropractor
icing 20 minutes
After reviewing the last 5 days, I decided that today is purely a REST day. :)
9/18
EMOM 1 HSPU, 2 Ball ups 20 Rounds
EMOM 2 HSPU's, 2 Ball ups 6 Rounds
Hatha Yoga 60 minutes
9/19
4 Rounds:
12 KB Front Squats, explode from the bottom, start on a seat, knees in a 90degree angle(2 - 25lb KB's)
8 L then R Partial Turkish Get Ups
4 Rounds:
8 L then R
Box Balance Half piston squats, keep opposite leg in front, keep chest up right, weight in heels
4 Rounds:
L then R
Balance Work: white half cylnder, on one leg bend over and touch each cone (3) with same hand as balanced leg.
Seated one leg press
4 Rounds:
L then R pressing only through heels, toes up, explode from the bottom, 30lbs
Rolling 20 minutes
9/20
Rest Day
9/21
10 rounds 100M Row, 1:00 Rest
21.7, 21.3, 21.7, 21.1, 21.6, 21.8, 21.4, 21.4, 22.1, 21.7
5 rounds 10 supine pull ups, 8 1/2 piston squat
3 rounds: 20 partner medball sit ups (12#)
Rolling 20 minutes
Chiropractor
9/22
60 minute Power Yoga
9/23
90 minute hike
9/24
500M Row
4 Rounds: 3 Lpull-ups, 8 pistols
8 Rounds: 5 Dips, 10 GHD's
9/25
3 Rounds: 8 (L/R) 1 legged press, 8 (L/R) scissor legs then reach and hold, 8 (L/R) sit on box and pop up
4 Rounds: 8 (L/R)Stand up to box, knee up and press over head (12lbs), 10 (L/R) Glute kick back (15lbs)
4 Rounds: 8 (L/R) Single leg squat, 8 (L/R) mountain climbers (both legs off floor, one in trx)
3 Rounds: 10 hips up, legs out in a "V" and hold 2 seconds.
20 minutes rolling
20 minutes swimming
9/26
REST
9/27
4 Rounds: 12 Underhand Lat Pulls (90#), 8 Tri Push Ups, 12 1/2 Stance Cable Row (100#)
500M Row
4 Rounds: 8 (L/R) TRX Power Pulls, 8 DB Renegade Rows, 8 TRX Y-T-W
500M Row
4 Rounds: 12 Cable Lat Pulldowns (10/25), 8 (L/R) Plank Up/Downs, 12 Cable Rev. Fly's (3)
9/30
500M Row
4 Rounds: Incline Bench Press (65#), 4 Dips, 8 Spiderman Push Ups
4 Rounds: 12 Ball Hamstring Pulls, 12 (L/R) Plank on a Ball, 5(L/R) Bosu 1 leg Squat
20 minutes Rolling
9/29
11 mile hike
9/30
4 Rounds: 12 Squat to Y, 30 Mountain Climbers, 8 (L/R) DB Lunges (12#)
Rolling 10 minutes
4 Rounds: 12 Wide Bench (65#), 12 Knees to Chest, 8 DB Burpees (20#)
10 Dead Hang Pull Ups
10/1
4 Rounds: 8 (L/R) 1 legged press, 8 (L/R) scissor legs then reach and hold, 8 (L/R) sit on box and pop up
4 Rounds: 10 (L/R)Stand up to box, knee up and press over head (12.5 lbs), 10 (L/R) Single leg lunge, 10 (L/R) Glute kick back (20lbs)
1000M Row
Chiropractor
icing 20 minutes
Tuesday, September 18, 2012
Looks like I need more than just one more week.
I'm still struggling with my back. There continues to be a dull tightness in my low back. I'm rolling my legs and back for 20 minutes minimum 5x per week. If things are the same next week, my hibernation will be extended.
Good news is that with all of the rolling that I've been doing, I've had a pistol PR. I did 30 pistols on both legs down to a butt ball with no additional bumper plates. Progress is slow but it's coming.
In addition, I had a PR on my 2RM bench press. These gains are keeping me sane through this process.
9/12
5k Row 22:53
9/13
1k Row
Rolling for 30 minutes
1 hour speed walking w/ 2 sets of 20 push ups
9/14
10 reps each @ 20lbs, 25lbs, 30lbs, & 30lbs:
DB Rows L then R
Skullcrushers
10 reps @ 45lbs, 65lbs, 45lbs, 45lbs:
BB Rows
6 Rounds: 5 Dips, 10 Back Ext
3 Rounds: 2 dead hang Pull ups, 5 T2B's
Rolling for 30 minutes
9/15
12 minute AMRAP: 1 rope climb, 5 ball ups
7 Rounds
Rolling for 20 minutes
9/16
Walk 3 miles
9/17
500M Row
Bench Press
65lbs x 10, 85lbs x 10, 95lbs x 8, 105lbs x 5, 115lbs x 3, 120lbs x 1, 125lbs x 1
Lat Pull Downs
75lbs x 10, 90lbs x 10, 105lbs x 6, 105lbs x 6, 105lbs x 6
3 Rounds: 10 pistols (butt ball, no plate), 5 dead hang pull ups
Rolling for 20 minutes
Swim 20 minutes
Good news is that with all of the rolling that I've been doing, I've had a pistol PR. I did 30 pistols on both legs down to a butt ball with no additional bumper plates. Progress is slow but it's coming.
In addition, I had a PR on my 2RM bench press. These gains are keeping me sane through this process.
9/12
5k Row 22:53
9/13
1k Row
Rolling for 30 minutes
1 hour speed walking w/ 2 sets of 20 push ups
9/14
10 reps each @ 20lbs, 25lbs, 30lbs, & 30lbs:
DB Rows L then R
Skullcrushers
10 reps @ 45lbs, 65lbs, 45lbs, 45lbs:
BB Rows
6 Rounds: 5 Dips, 10 Back Ext
3 Rounds: 2 dead hang Pull ups, 5 T2B's
Rolling for 30 minutes
9/15
12 minute AMRAP: 1 rope climb, 5 ball ups
7 Rounds
Rolling for 20 minutes
9/16
Walk 3 miles
9/17
500M Row
Bench Press
65lbs x 10, 85lbs x 10, 95lbs x 8, 105lbs x 5, 115lbs x 3, 120lbs x 1, 125lbs x 1
Lat Pull Downs
75lbs x 10, 90lbs x 10, 105lbs x 6, 105lbs x 6, 105lbs x 6
3 Rounds: 10 pistols (butt ball, no plate), 5 dead hang pull ups
Rolling for 20 minutes
Swim 20 minutes
Wednesday, September 12, 2012
First Week Down
One Week Down, 3 more to go.
9/5
12 Minute AMRAP:
5 Supine Toes 2 Bar
10 Push Ups
15 Squats
9 Rounds + 2 Push Ups
9/6
20 minutes swimming
9/7
Hike Rattlesnake Ledge
10 ball ups, 20 minutes HSPU practice, 1 per minute
9/8
Power yoga
Hike Discovery Park
9/9
WOD: 10 supine climbs, 50 abmat sit ups, 8 supine climbs, 40 abmat situps, 6 supine climbs, 30 abmat situps, 4 supine climbs, 20 abmat situps, 2 supine climbs, 10 abmat situps. (12:37)
Ring Dips EMOM: 5+4
9/10
20 minutes swimming
Bench press: 10@65lbs, 8@85lbs, 5@95lbs, 5@105lbs, 5@110lbs, 3@115lbs, 1@120lbs, 2@125lbs
10 ring rows, 10 pistols, 10 ring rows, 10 pistols, 5 dead hangs, 10 pistols, 10 dead hangs, 10 pistols, 5 dead hangs, 10 pistols
9/11
REST DAY
9/5
12 Minute AMRAP:
5 Supine Toes 2 Bar
10 Push Ups
15 Squats
9 Rounds + 2 Push Ups
9/6
20 minutes swimming
9/7
Hike Rattlesnake Ledge
10 ball ups, 20 minutes HSPU practice, 1 per minute
9/8
Power yoga
Hike Discovery Park
9/9
WOD: 10 supine climbs, 50 abmat sit ups, 8 supine climbs, 40 abmat situps, 6 supine climbs, 30 abmat situps, 4 supine climbs, 20 abmat situps, 2 supine climbs, 10 abmat situps. (12:37)
Ring Dips EMOM: 5+4
9/10
20 minutes swimming
Bench press: 10@65lbs, 8@85lbs, 5@95lbs, 5@105lbs, 5@110lbs, 3@115lbs, 1@120lbs, 2@125lbs
10 ring rows, 10 pistols, 10 ring rows, 10 pistols, 5 dead hangs, 10 pistols, 10 dead hangs, 10 pistols, 5 dead hangs, 10 pistols
9/11
REST DAY
Wednesday, September 5, 2012
Injuries SUCK! Maybe it's time to learn something.
Yes, they really do.
For the past 18 months I've focused on running long distances which as an obese person for most of my life was something that I never thought I could do. I'm proud to say that I've run 3 marathons and 8 half marathons.
What did I gain? A lot of mental strength to push through some pretty nasty painful moments...heeheehee... Seriously, running has a similar camaraderie to Crossfit. There's a bond among the runners huddled together in 45 degree temperatures at the start of a race at 6:30am in the hills of Leavenworth. Laura was my partner for my first Marathon and half Marathon, and Joel ran miles with me week after week and in countless races over the past year. When the pain is done, you look at one another and there's an instant bond of pride and accomplishment.
What did I lose? My body is not designed for running long distances. My muscles are tighter than hell, and my low back is say "F You!!!". While running, I kept Crossfitting, pushing load and pushing distance even when I could hear my body saying, STOP IT!!! Did I listen? No.
Officially, I'm checking my ego. As of last Thursday, I'm putting down the loads, not running, and avoiding all ballistic movements for 4 weeks. If I don't feel better, then it may be longer.
I'll be using this blog to post all of my WOD's and to keep me honest, because my EGO gets in the way ALL of the time.
Thursday 8/30
Swimming 20 minutes
12minute AMRAP 100M Row, 7 bench press (9 rounds)
Friday 8/31
Hike Rattlesnake Ledge
Saturday 9/1
Hike Paradise
Sunday 9/2
Not for time
Row 1000M
6 rounds - 5 Static Dips, 10 GHD's
4 rounds - 10 Squats on the Bosu Ball, 10 Ring Rows
40 O/H 12lb Ball Partner Sit Ups
Monday 9/3
Power Yoga
Tuesday 9/4
10 rounds - 200M Row, 10 Pull ups (25:19)
For the past 18 months I've focused on running long distances which as an obese person for most of my life was something that I never thought I could do. I'm proud to say that I've run 3 marathons and 8 half marathons.
What did I gain? A lot of mental strength to push through some pretty nasty painful moments...heeheehee... Seriously, running has a similar camaraderie to Crossfit. There's a bond among the runners huddled together in 45 degree temperatures at the start of a race at 6:30am in the hills of Leavenworth. Laura was my partner for my first Marathon and half Marathon, and Joel ran miles with me week after week and in countless races over the past year. When the pain is done, you look at one another and there's an instant bond of pride and accomplishment.
What did I lose? My body is not designed for running long distances. My muscles are tighter than hell, and my low back is say "F You!!!". While running, I kept Crossfitting, pushing load and pushing distance even when I could hear my body saying, STOP IT!!! Did I listen? No.
Officially, I'm checking my ego. As of last Thursday, I'm putting down the loads, not running, and avoiding all ballistic movements for 4 weeks. If I don't feel better, then it may be longer.
I'll be using this blog to post all of my WOD's and to keep me honest, because my EGO gets in the way ALL of the time.
Thursday 8/30
Swimming 20 minutes
12minute AMRAP 100M Row, 7 bench press (9 rounds)
Friday 8/31
Hike Rattlesnake Ledge
Saturday 9/1
Hike Paradise
Sunday 9/2
Not for time
Row 1000M
6 rounds - 5 Static Dips, 10 GHD's
4 rounds - 10 Squats on the Bosu Ball, 10 Ring Rows
40 O/H 12lb Ball Partner Sit Ups
Monday 9/3
Power Yoga
Tuesday 9/4
10 rounds - 200M Row, 10 Pull ups (25:19)
Sunday, February 26, 2012
Sunday Recap
All in all it was a successful week! I had one fantastic cheat meal Saturday night, and I was three reps under my goal for the CF Open WOD 12.1.
Keeping meals Paleo was easier as I ate home for dinner all week except Saturday night. Late night was most difficult as I generally wind down with a book and a glass or two of red wine. This week, I kept a cup of nuts next to my bed and munched on those while I read. It worked, I feel leaner and my mind is clear.
Food wise I have to share this recipe that my Mom made tonight. She added additional veggies which was AWESOME! Paleo Shrimp Curry Recipe
This week my workouts were challenged by sickness and a strained neck. The recap is below by day. The highlight is that there was not one day that I felt that 2pm - 3pm sleepiness as I got 7-8 hours of sleep each night and my diet was on track.
Tuesday - Went into WOD before the kids class and PR'd my O/H Squat with 130lbs. Strained my neck on the checkout and now I'm sitting funny.
Wednesday - Missed the WOD due to my strained neck, but did some work at 24 hour on my lunch. 1000M row, bench press, back squats, lunges, side to side band mobility.
Thursday - Took the day off, neck was still strained....waiting for the happiness that was 12.1
Friday - Feeling better, but my neck is still stiff. Went for a massage at noon. After work swam 20 minutes (free, fly, breast), steamroom, 1 hour rest, WOD 12.1
Saturday - NO WOD. Went to the dealership for an oil change and ended up staying to get a brake job and then a set of tires. The day was hosed. :(
Sunday - Ran 6 miles. Played Flag Football.
Plan for the Week
Monday - WOD
Tuesday - WOD, Strength Training
Wednesday - Swim
Thursday - Rest, Oly Skills
Friday - WOD
Saturday - WOD (not sure if we WOD at the CF Kids Cert)
Sunday - Run
Keeping meals Paleo was easier as I ate home for dinner all week except Saturday night. Late night was most difficult as I generally wind down with a book and a glass or two of red wine. This week, I kept a cup of nuts next to my bed and munched on those while I read. It worked, I feel leaner and my mind is clear.
Food wise I have to share this recipe that my Mom made tonight. She added additional veggies which was AWESOME! Paleo Shrimp Curry Recipe
This week my workouts were challenged by sickness and a strained neck. The recap is below by day. The highlight is that there was not one day that I felt that 2pm - 3pm sleepiness as I got 7-8 hours of sleep each night and my diet was on track.
Tuesday - Went into WOD before the kids class and PR'd my O/H Squat with 130lbs. Strained my neck on the checkout and now I'm sitting funny.
Wednesday - Missed the WOD due to my strained neck, but did some work at 24 hour on my lunch. 1000M row, bench press, back squats, lunges, side to side band mobility.
Thursday - Took the day off, neck was still strained....waiting for the happiness that was 12.1
Friday - Feeling better, but my neck is still stiff. Went for a massage at noon. After work swam 20 minutes (free, fly, breast), steamroom, 1 hour rest, WOD 12.1
Saturday - NO WOD. Went to the dealership for an oil change and ended up staying to get a brake job and then a set of tires. The day was hosed. :(
Sunday - Ran 6 miles. Played Flag Football.
Plan for the Week
Monday - WOD
Tuesday - WOD, Strength Training
Wednesday - Swim
Thursday - Rest, Oly Skills
Friday - WOD
Saturday - WOD (not sure if we WOD at the CF Kids Cert)
Sunday - Run
Tuesday, February 21, 2012
It's an Evolution Folks...
The holidays were Awesome. I came out feeling light and good. January came, there was the 30 day challenge, and I didn't last a week.
Ups and Downs are natural, but there comes a time when a decline in my mental and physical health occurs and that's just not acceptable. Right now I'm sick, feeling more fat than fit, muscles are aching, and it's apparent that positive change needs to happen.
What's my long term goals? Longevity, Happiness, Health and Mobility without prescription drugs...I want to carry my groceries and clean my house when I'm 80. I want to go hiking with my Grandkids. I want to be one of those Crazy Grandmas in the Masters Category of 70 - 80 year olds.
What are my short term goals? Look Good Naked (Ha!)...at least Look Better Naked... :) Move faster and Lift heavier than I did today. It's important to me to be energetic in the afternoons, have the ability to coach, WOD, hike, try new sports, run, play with the kids, and paint if I'm so inclined. It's important to have a positive mental outlook... to realize how lucky I am to move the way that I do and to be thankful that I'm surrounded by wonderful people. And patience...patience mostly for my children who don't deserve my wrath because I'm tired and think that I've had a sucky day.
Events this Year? Crossfit Open, Rock N Roll Marathon, Chelan Olympic Triathlon, Bellingham Half Marathon, Mt. Rainier's Strongest Man and Woman Competition
Plan? Consistency & NO long distance training runs
Movement? WOD 4-5 days per week. Swim, Run, Bike, Yoga on my off days. Mobilize even for 5 minutes after every WOD and Run. Keep an emphasis on strength and skill training with proper form. Start off with a weekly plan of attack and execute.
Food? Paleo 90% of the time. This stuck with me from Todd's Nutrition talk. I'm not setting myself up for failure. Cheat meals work for me and keep it sustainable long term. Out of 10 meals, 1 can be a cheat. 90% equates to approximately 2 cheat meals a week.
Because I do not measure, intermittent fasting seems to work for me. Generally on weekends, if I'm on a roll and running around town I may forgo Breakfast and/or Lunch. Sometimes during the week, I may do the same for Dinner. This doesn't work for everyone however my body seems to appreciate some downtime on the food intake. Robb Wolf has some great info on Intermittent Fasting. You can search his site for Paleo and IF info.
Supplements? Fish Oil and Vitamin D
Fish Oil plays a role in brain health, heart health, protection against cancer, Alzheimer’s and depression, improvement of skin conditions like psoriasis and acne, fetal brain development, inflammatory bowel disorders, and arthritis, to name a few - Whole 9. I've been slacking on the Fish Oil...Tonight I'm buying a new bottle from T&M.
Vitamin D increases Bone Health, helps decrease the chance of Infections, and appears to have a protective effect against MS and Neurodegenerative diseases. For more info check out: Vitamin D wiki
Sleep? 7 - 8 hours per night
This week's plan
Tuesday - WOD
Wednesday - Strength Work, WOD
Thursday - Dip Work, WOD
Friday - Swimming
Saturday - Oly Skills, WOD @ home or 24HR
Sunday - Run
Ups and Downs are natural, but there comes a time when a decline in my mental and physical health occurs and that's just not acceptable. Right now I'm sick, feeling more fat than fit, muscles are aching, and it's apparent that positive change needs to happen.
What's my long term goals? Longevity, Happiness, Health and Mobility without prescription drugs...I want to carry my groceries and clean my house when I'm 80. I want to go hiking with my Grandkids. I want to be one of those Crazy Grandmas in the Masters Category of 70 - 80 year olds.
What are my short term goals? Look Good Naked (Ha!)...at least Look Better Naked... :) Move faster and Lift heavier than I did today. It's important to me to be energetic in the afternoons, have the ability to coach, WOD, hike, try new sports, run, play with the kids, and paint if I'm so inclined. It's important to have a positive mental outlook... to realize how lucky I am to move the way that I do and to be thankful that I'm surrounded by wonderful people. And patience...patience mostly for my children who don't deserve my wrath because I'm tired and think that I've had a sucky day.
Events this Year? Crossfit Open, Rock N Roll Marathon, Chelan Olympic Triathlon, Bellingham Half Marathon, Mt. Rainier's Strongest Man and Woman Competition
Plan? Consistency & NO long distance training runs
Movement? WOD 4-5 days per week. Swim, Run, Bike, Yoga on my off days. Mobilize even for 5 minutes after every WOD and Run. Keep an emphasis on strength and skill training with proper form. Start off with a weekly plan of attack and execute.
Food? Paleo 90% of the time. This stuck with me from Todd's Nutrition talk. I'm not setting myself up for failure. Cheat meals work for me and keep it sustainable long term. Out of 10 meals, 1 can be a cheat. 90% equates to approximately 2 cheat meals a week.
Because I do not measure, intermittent fasting seems to work for me. Generally on weekends, if I'm on a roll and running around town I may forgo Breakfast and/or Lunch. Sometimes during the week, I may do the same for Dinner. This doesn't work for everyone however my body seems to appreciate some downtime on the food intake. Robb Wolf has some great info on Intermittent Fasting. You can search his site for Paleo and IF info.
Supplements? Fish Oil and Vitamin D
Fish Oil plays a role in brain health, heart health, protection against cancer, Alzheimer’s and depression, improvement of skin conditions like psoriasis and acne, fetal brain development, inflammatory bowel disorders, and arthritis, to name a few - Whole 9. I've been slacking on the Fish Oil...Tonight I'm buying a new bottle from T&M.
Vitamin D increases Bone Health, helps decrease the chance of Infections, and appears to have a protective effect against MS and Neurodegenerative diseases. For more info check out: Vitamin D wiki
Sleep? 7 - 8 hours per night
This week's plan
Tuesday - WOD
Wednesday - Strength Work, WOD
Thursday - Dip Work, WOD
Friday - Swimming
Saturday - Oly Skills, WOD @ home or 24HR
Sunday - Run
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