OHS

Workout:

Overhead squats, singles up to 140# (pr)

Max reps 95# OHS: 33

Then, 5 rds for time:
10 double unders
10 push ups
Time: 2:48

Food:
5:15
-coffee with cream
9
-coffee with cream
-3 oz fresh oj
-2 eggs over easy with bacon
-handful of almonds
12
-piece of beef jerky
2
-3 turkey meatballs in tomato sauce
-1/4 pineapple
-handful of almonds
-cup of tea
7
-mussels in white wine, olive oil
-broccoli and green beans
-glass of white wine
-dish of ice cream

(off)

VT back to NY, and no workout.

Food:
oatmeal (oats, butter, cream, pecans, cinnamon)
coffee with cream
orange
chicken
almonds
couple pieces of beef jerky
turkey burger with salsa
broccoli
ice cream

Fish Oil

I just read this Christine Northrup article recapping women's health headlines from the last ten years. One highlight: FISH OIL. This definitely encourages me to be more consistent in taking it (and in cooking more fish!). Next, I'll read further into some of the references to get better educated on how much you actually need to take . . . Here's one good article with a lot of linked references.

300

Deadlifted singles today. Kept "proper" grip up to 255#, then reversed one hand from there on up. On the last couple reps I was certainly the loudest person in the gym.

Up by 20# at a time to 255, then
265
275
285
290 (old pr)
295
300 (f)
300!

Then, 5 rds for time:
5 deadlift (155#)
10 burpees
Time: 4:24
(For reference, this took 6:47 with #225 on 11/14, but I don't think I'd done much but warm up to it.)

Finished with a little workout with my dad, who does Mark Versteegen's "Core Performance" workout. It seemed pretty great, as far as workouts from a book go . . . one-legged Romanian deadlifts, split squats, a lot of dumbbell and plate work that stresses balance, flexibility. I've also been ending each workout with HSPU negatives. And getting at least 100 strict push-ups in every day. I feel pretty strong at push-ups. HSPUs, not so much.

Sleep, still very poor with much coughing. Doctor tomorrow.

Food:
8
-coffee with milk
-scrambled eggs, half a sweet potato
9
-coffee with cream
12
-3/4 cup lentils, cauliflower, carrots
-1/4 cup pureed turnips
3
-tea with cream
4
-turkey with gravy
-turnips
-coffee with cream
6
-glass of red wine (6 oz)
-1/2 cup (maybe less) pecans

"Fran"

Workout:
CF warm-up, then warmed up thrusters with sets of 5 up to 95#, then did "Fran."

21-15-9
Thrusters, 65#
Pull-Ups
Time: 5:33

Plus side: my previous Fran time was 12:18.
But really, this was pretty terrible. I felt weak and slow and sluggish. In part, this could be because for over a week I haven't slept through the night (cough). And yesterday my pull-ups felt pretty good, so maybe I was just worn out. More likely, a couple days of crappy eating have caught up with me: pumpkin pie, pancakes, mashed potatoes. Today I will clean up my eating.

Food:
7
-4 oz. orange juice
-coffee with cream
10:30
-coffee with cream
-scrambled eggs with spinach
-baked sweet potato
1:30
-turkey with gravy
-turnips, beets, onion
3
-1/2 cup pecans
4:30
-1/2 cup pistachios
7
-sauteed spinach (olive oil, a little white wine)
-lentils with cauliflower, onion, carrots
-a little (1 oz) leftover turkey

Spin

Workout:
-60 minute spin class
-pull-up ladder while I waited to get picked up: 11 minutes (66 pull-ups).

I did the first 21 pull-ups chest-to-bar (needs work!) and the rest normal. I sort of got saved by the bell, because my rest time was getting really short by the end of the 11 pull-up round.

Food:
6:15
-coffee + cream
10
-coffee + cream
-oats with whole milk, butter, pecans
1:30
-tea with cream
-turkey leg
-mashed potatoes and gravy, sweet potatoes, beets, mashed turnip, a carrot, a parsnip
4
-coffee with cream
-slice of pumpkin pie
8
-leftovers (same as lunch)

Yule Plank

Workout:
am: 10 minute plank
pm: 100 push-ups for time (little over 6 minutes, no second hand)

Eating: I ate whatever I wanted today.
-coffee with cream x 2
-eggs, bacon, pancakes with butter and maple syrup
-clementine
-pecan cookie
-Emergen-C
-handful of pistachios x 2
-glass of champagne
-turkey
-mashed potatoes and gravy
-vegetables: roasted root veg. and mashed turnips
-slice of pumpkin pie

Dorset Loop

Workout: RUN
Here's a map of the run:

Other details:
Distance: 5.35km
Time: 28~ minutes (no second hand)
Temp: high 20s (chilly!)

Food:
morning
-2 clementines
-coffee with cream x 2
-scrambled eggs with bacon
-Emergen-C
afternoon
-slice of turkey meatloaf with tomato sauce
-tea with cream
-clementine
evening (homemade Christmas Eve food . . .)
-lasagna
-pecan cookie
-coffee with cream

Team WOD

This morning we did a team "event." Each member had to complete 4 rounds of . . .
-10 thruster (68# for me)
-15 pull-ups
-run church stairs

Our team time was 22 minutes (? seconds). Personal time was 16:58.

After class Mike talked to me about ROM and finishing movements. I'll especially work on push-ups and HSPU this holiday week, keeping the movements honest, paying attention to full range on each rep.

Food:
5
-coffee with cream
7:30
-2 fried eggs, 3 strips bacon
-coffee with cream
11
-handful of almonds
1
-rotisserie chicken leg
4
-almonds (1 cup?)
-1 slice of ham
-Emergen-C
6
-glass of red wine
-3 scrambled eggs with 1 cup mushrooms, handful spinach, 1/5 red pepper, 1 oz. raw cheddar
-1 avocado + salt

Chipper

6am WOD at CF Gotham:

500m row
25 wall ball throws, 14#
25 double unders
25 box jumps
25 deadlift, 95#
25 press, 63#
25 squats
25 back extensions (GHD)
15 pull-ups
25 burpees
25 push-ups
Time: 14:11

This kicked my ass, but I felt good about it. Going into the WOD I was low-energy, so it felt good to move through it without too many breaks. I've been working out a lot of days straight, and I think my body is adapting, like even when I am tired I can still get through a workout at a decent pace.

Food:
5:10
-coffee with 2% milk (horrible! I am at parents' and need to buy half and half)
-handful of almonds
7:30
-10 oz coconut water (as well as a lot of regular water)
9:30
-coffee with milk
-3 eggs with mushrooms, onion, bell pepper
-bacon AND chicken sausage
-Emergen-C (drink)
1
-coffee with cream
-half a turkey club sandwich minus the bread
-several french fries (6?)
3
-coffee with cream
5
-"hot toddy" (my mom's cough remedy: shot of whiskey, lemon, honey, hot water)
7
-Indian takeout: a lot of chicken, lamb, spinach, cauliflower, peas and a very little (1/4 c. or less) scoop of rice.
8
-Emergen-C

Cough, Bench, Squat

Cough syrup didn't work, I coughed all night. Took it easy most of the day, then got to the gym in the evening for some bench press and a run through of one of the Hybrid Winter Challenge events.

Bench:
5 x 95#
5 x 105
5 x 115
5 x 125
5 x 135
1 x 135
1 x 140
1 x 145
1 x 150
1 x 155
(Old PR : 135)

Back Squat:
max reps in 3 minutes
40 reps, 145#

8
-1 fried egg with 2 slices bacon
-oatmeal with butter, pecans, cinnamon
-coffee with cream
11
-hard boiled egg
-1/3 cup leftover tuna with carrots, celery, mayo
12:30
-pork chop (3 oz)
-spinach and mushrooms cooked in olive oil
afternoon
-coffee with cream
-spoonful of peanut butter
7
-sliced chicken
-hard boiled egg
-8 chocolate covered almonds
10
-broccoli in olive oil
-half a clementine

Progress!

In September, I did this workout with 85# in 21 minutes, 20 seconds:

5 rds of
15 deadlift
12 hang power clean
9 front squat
6 push jerk

Today, I did the same WOD with 95# and it took 19:21. Grip was still shot, and I spent longer than I wanted to shaking out my hands, but that's a nice improvement. Afterward I iced down this crazy tendinitis:



In other news, I am still feeling kind of sick/crappy. Last night and the night before I spent a lot of time violently coughing and not sleeping. Tonight I will try some cough syrup, the kind with alcohol (and corn syrup) in it. Not Paleo or Zone, but I need some sleep. Oh! Also, not in my food log but I've started taking 3 fish oil capsules with every meal.

Food:
(stayed in bed until 11 once I stopped coughing)
11:30
-3 fried eggs over black beans topped with salsa
-2.5 strips bacon
-half an avocado
-coffee with cream
early afternoon:
-a million cups of herbal tea
-2 Tbsp peanut butter
3:30
-cup of chicken broth
-drumstick (chicken kind, not ice cream kind)
-coffee with cream
9:30
-handful of pistachio nuts
-shrimp and broccoli (recipe on the nutrition blog)
-"frozen yogurt:" cream top yogurt blended with frozen blue- and strawberries

Hybrid

Spent the morning at Hybrid Athletics/ CF Conan in Stamford. I learned some new kettlebell moves for the WOD, then spent a couple hours playing around with the strongman stuff.

9:30am WOD:
40 x 24# kb figure eights
30 squat jumps
20 push-ups
10 pull-ups
40 x 24# kb halos
30 squat jumps
20 push-ups
10 pull-ups
40 x 24# kb clean and press
30 squat jumps
20 push-ups
10 pull-ups
Time: 11:04

All my pull-ups were in unbroken sets.

Then we messed around with some strongman stuff. Some highlights:
-Flipping the 300# and 400# tires
-Cleaning and pressing the "log" (seems dumb, but i expected this to be a real wooden log . . . disappointing). Up to 98#.
-Wide-bar dumbbells snatch and press, not sure #.
-Stones! Floor to shoulder with 125#, floor to overhead with 90#.
-Kegs! Floor to overhead with 65#.
-Snatch work, just a bunch of reps at 65#.

Pretty fun morning, and Tim (coach) was a super-nice guy. I definitely got excited for the Winter Challenge next month.

Food:
7:30
-oatmeal with butter, pecans, cream, blackberries
-coffee with cream
1
-tuna with mayo
-celery stalk
-carrot
-2 Tbsp. hummus
-2 Tbsp. almond butter
-coffee with cream
5:30
really bad dinner at the mall
-hamburger patty on lettuce/tomato "salad"
-few chicken fingers (breaded, fried)
10
-half an orange

Easy Day

Uninspired workout day. I took a break from work to do ten minutes of pull-ups, ladder style (55 total). Then the evening workout was snagged from the Elm City CrossFit website:

For 15 minutes, on the minute, do x2:
Power clean
Front squat
Push Press

Their rx'd weight was 95 for women/135 for men. I used #105, but probably should have gone heavier. I didn't totally get the point of this workout, though it did get my heart rate up and I got to really think about my form more than if I'd done, say, 30 clean and jerks for time.

Food:
6
-3 scrambled eggs with spinach, portobello, onion
-2 slices bacon
-coffee with cream
9:30
-sweet potato with butter
-spoonful of almond butter
11:30
-tea with cream
12:30
-more tea
-pork chop (6oz) with roasted vegetables in olive oil
-few blackberries with a spoonful of almond butter
1:30
-an orange
4:30
-coffee with cream
-blackberries
-nuts: pecans, brazil nuts
9:30
-hard boiled egg

Crypt

Coach P. came up with a really fun workout for this morning, called "Crypt." At one point he shouted at someone that they were almost down the mountain, and that's exactly what this felt like -- the symmetry of it, the stairs, pacing yourself a little at the beginning and then racing through at the end. I did this with #65, but would like to try going heavier next time to challenge myself not to break the sets or put down the bar.

22 Burpees
17 Squats
12 Thrusters
7 Push Presses
Run the church stairs
7 Push Presses
12 Thrusters
17 Squats
22 Burpees

Time: 6:58

The plan for tomorrow is some sort of "easy" or at least low impact day. I haven't felt so beat up since rugby ended! Also, haven't been home in a few days and I really need some groceries . . .

Food:
5:30
coffee with cream
8
coffee with cream
2 eggs scrambled
bacon
11:30
few slices chicken breast (deli slice kind)
few spoonfuls peanut butter
string cheese
coffee with cream
3
more peanut butter
a few chocolate covered almonds (not so good to have in the house!)
tea
5
lara bar (unsweetened cherries, almonds)
7
pork chop (6oz) cooked with olive oil, white wine, butter
roast vegetables: carrot, some onion, pepper, portobello mushroom
half a sweet potato with butter
glass of white wine
cappuccino

Snatch Practice

Morning Workout: Snatches
New PR: 105#
Now I just have to make it look good. Did a couple singles at 105, a few at 103, all messy. But I was surprised: hadn't done snatches since the summer, and 95 was easier than I remembered it.

Food:
5:30
coffee with cream
7:30
1/4 cup almonds
8:30
coffee with cream
12
chicken breast with mayo
1/2 cup cashews
tea with cream
In the afternoon I had a ravenous appetite. Without journaling times/quantities, here is what I ate:
turkey chili (turkey sausage, tomatoes, pinto beans, onion, garlic, chile, olive oil, spices)
cheddar cheese grated on top
almond butter
clementine
tea
scoop of ice cream

Presses

Workout:

5x1 standing press
#75, 85, 85, 95F, 95F
(frustrating)

5x3 push press
#95, 115, 125, 135(1), 125

5x5 push jerk
#95, 115, 125, 135(3), 135(2)

Food:
pre-workout
coffee with cream
post-workout
coffee with cream
eggs with spinach, mushrooms, ham
a few almonds
lunch
turkey burger (4oz) with salsa
clementine
afternoon
chicken breast + mayo
tea with cream
dinner
slice of quiche (eggs, broccoli, onion, bacon, butter, milk and cream, flour)
strawberries with cream-top yogurt

Elm City Again

Went to the 5:30pm class at Elm City CrossFit. This was a fun one, though pull-ups were a big time killer.

21-15-9
Deadlift #185
Pull-ups
Push-ups
Squats
Time: 8:18

Food:
8 (slept in! also, still sick)
-tea + cream
-oats + butter, pecans, cinnamon
-2 scrambled eggs
-Advil cold and sinus
12
-coffee + cream
-Tbsp. almond butter
1
-tea + cream
-mug of chicken broth
-couple stalks celery
-most of a can of tuna + mayo, slice of apple
-spoonful of hummus
7
-handful of almonds
9
-turkey burger (4 oz) + salsa
-sauteed veggies: red pepper, broccoli, mushrooms

Press, OHS

Presses, sets of 5 to warm up for OHS, up to #85

Overhead Squats, sets of 5
#45, 65, 75, 85, 90, 95, 105, 115, 120, 125(3)

Failing at 125 wasn't a strength thing so much as losing my balance forward. I would have tried it again, but was afraid to drop weight in gym in Vermont.

Eating:
coffee + cream x2
scrambled eggs, turkey bacon, leftover roast vegetables
coffee + cream
chicken wing, three cubes tofu, huge serving kale
handful of almonds
three dark chocolate almonds
1.5 oz cheddar cheese
spoonful of peanut butter
carrot (most of one) + hummus

Sick Day, Cold Run

Yesterday: no workout, exam and class and drove to VT.

Today: run in the cold, 3.5mi (not for time).

Food:
Yesterday at 7
-scrambled eggs with spinach
-2 strips bacon
-coffee with cream
-clementine
12
-cream of chicken soup
-1/2 cup of almonds
-tea with cream
-1/2 a clementine
3
-walnuts
-coffee with A LOT of cream
7
-red wine x2
-mussels
-steak
-broccoli

Today (Saturday)
-scrambled eggs and turkey bacon
-1/2 c. oatmeal with butter, cream
-coffee with cream
-steak salad with vinaigrette
-hot cocoa (whole milk, cocoa, 1 tsp. sugar)
-roast chicken and vegetables
-glass of red wine
-coffee with cream

Jackie

I am sick: congested, coughing. Always a dilemma: get some rest or get moving? I tossed my original workout plan (a 5k) because running in the cold seemed like an impossibly snotty bad idea. Instead, "Jackie." Erg damper between 7 and 8, and pull-ups were in the doorway, sort of half-kipped one by one. Definitely faster than pull-ups on the swinging bar in the Gotham crypt. Maybe even faster than a full-height bar, because not jumping up there every few reps saves energy. Post-WOD, I am breathing better than I have all day.

Workout: "Jackie"
1000m row
50x thrusters, 45#
30 pull-ups
Time: 8:43
[100om row time: 3:51]

Food:
6:30
-oatmeal with butter, blackberries, pecans
-clementine
-coffee with cream
10
-clementine
-nuts and raisins
-coffee with cream
11
-2 mini pieces of hershey's dark chocolate that lecturer gave us in class
1
-french onion soup
3
-carrot + hummus
-2 Tbsp peanut butter
-few blackberries
-coffee with cream
8
-dinner at Indian restaurant: some of that chickpea flour crispy bread, lamb and spinach, rice (1/3 c?)

Elm City

Amy and I checked out Elm City Crossfit tonight. I was a little worn out from the morning WOD, but needed a break from studying. So we went to the 5:30pm class, which was just strength. [Amy got an intro AMRAP actually, but I just did strength.]


Workout: We got there late, so there was no warm-up, just . . .

Back Squat
2x5
3x3

#135, 185 x 5
# 205, 205, 205 x 3

Push Press
2x5
3x3

#115, 125 x 5
#135 (1), 135 (1), 125 x 3

This was frustrating - to fail on the second rep of 135. The coach, Bobby, said I was sending the weight forward instead of up. This is something to improve on next time. I haven't done back squats in so long that I don't know if 205 is a light weight for me or not.

We ended with a fun "relay race" type thing where every team member rowed 10 calories worth while everyone else did planks and supine KTEs. A couple rounds of that made my abs hurt after this morning's work on the bar.

Now just need a good stretch before bed.

Competition style WOD

This was one of those mornings where I really got the point of CrossFit. Waking up, I felt horrible and not rested, and on top of that stressed out because I wouldn't get to school on time. I swallowed 800mg ibuprofen for my back, some cough syrup because I was congested and coughing, and a cup of coffee. Considered not going, but I'd taken two days off and tonight I really need to study.

My warm-up was sluggish and as the cough medicine kicked in I started to feel very dehydrated. One round into the WOD, I thought about giving up and sitting down. I was thinking about the excuses I could make, and how I felt lightheaded and nauseous. That's never happened before - I've never really wanted to quit mid-WOD. Today I felt really close. But 21-15-9 WODs are mentally so manageable, and it was set up like a one-on-one competition so it really would have been lame to quit. So I finished it.

Afterward ran in the rain to Grand Central and caught the 6:58 train, studied, got to school not too late but soaking wet. I ate some crappy food because I was hungry/wet/cold and my instructor was offering fresh-baked, hot mini cinnamon rolls. And then I got a really good evaluation from my clinical preceptor, who said I was remarkably calm in high-pressure situations.

On a totally different note, new CF affiliate (Elm City) just north of New Haven and on public transportation. Probably will check that out tomorrow.

Workout:
21-15-9 triplet
Time: 7:41

Food:
5:30
-coffee + cream
7
-clementine
9
-coffee + cream
-cinnamon roll
-fruit salad (canteloupe, mango, grape)
1
-3 eggs scrambled with tomato, basil, small amt grated cheese
-3 strips bacon
3
-tea with cream
-clementine
-handful of walnuts
-small amt leftover roast chicken
4:30
-.5 cup oatmeal/whole milk, walnuts, butter
[second WOD at 5:30, see other post]
8:30
-the rest of leftover roast chicken
-sauteed spinach and mushrooms in olive oil
-tea with cream

2K row

Workout:
2k row
Time: 7:39

Food: (posting a day late, may not be too precise)
am: oatmeal with butter, cream, pecans, coffee with cream
late am: one scrambled egg, spoonful peanut butter, more coffee with cream
afternoon: bowl of lentil soup, bite of dark chocolate + almonds
dinner: roast chicken leg, roasted vegetables: beets, yams, carrot, pureed turnips + olive oil, glass of wine

Thoughts: This is my best 2k row time so far and I felt terrible. I'd eaten a huge dinner, sat in a car for two hours, then did two rounds of warm-up and hit the row. Really did not feel good, so I know I can get it under 7:30 next time.
I just read this (after rowing the 2k), will try to incorporate some of these ideas on warmup and pacing next week:
http://crossfitbrooklyn.typepad.com/crossfit_brooklyn/rowing-a-2000m-race.html

Cleans

Workout:
Warm-up with clean complexes, kb swings, box jumps, sandbag cleans

Cleans (Singles):
95#
115
125
135
145 (f,f)
145 (power)
145 (not quite full squat)

Previous max clean: 130#

Food:
8
-coffee with cream
11:30
-3 egg omelette with turkey breast, avocado
-side salad with balsamic vinaigrette
-coffee with cream

Push press, L pull-ups

Day off yesterday, slept in today until 7. Should be better rested than I am, but these are the exam weeks and I haven't been sleeping enough or eating properly: too much coffee, skipping lunch to study, not cooking much. Today I am trying to recommit. Ate a good breakfast, caught up on a little work, did an 11am workout before my last anatomy class. Excited to work out with CF Gotham tomorrow.

Workout:

5 rds for time of
15 x push press, 75#
15 x L pull-ups
Time: 13:56

Thoughts on workout: First set took under 2 minutes, last sets took about 3. The pull-ups were one at a time, so it helped to be on the doorway bar (which is too low for kipping). My tendinitis is flaring up, so I need to stretch out my forearms. The push presses were unbroken, but slow by the end. I think I should have warmed up with some sets at 95#; next time I will. I modified this workout from the CF mainsite - the rx'd version was 95# push jerks, but I don't have a place for Oly lifts.

Food:
7
-2 eggs, 2 strips bacon
-coffee + cream
-handful of almonds
12:30
-bison steak (4oz)
-spinach cooked in butter (3 cups raw, 1 Tbsp butter)
-almonds, a few
1
-tea with cream
5
-coffee with cream
7
-stir-fry: tofu and vegetables
-glass white wine
-scoop of ice cream

Deads 5x5

2 rounds warmup, then deadlifts.

5x5
185#
205
225
235 (3)
235 (4)

My grip got more tired than anything else.
Also did some handstand negatives (20?) at home.

Food:
6
-oatmeal with butter, cream, pecans
-coffee with cream
2
-cheeseburger and 1 slice bread
3
-coffee + cream
6
-1/2 cup of saag paneer (spinach with cheese)
9
-4 oz red wine
-handful of walnuts
-1 oz cheddar cheese

Not a great day for eating.

Presses

Spent the morning in the hospital working with a 307# patient. Was pretty worn out, and came to the conclusion that nurses need to know how to deadlift. Tomorrow: deadlifts.

Exercise: cut short by gym closing

Press: 5 x 1
85#
90 (f), 85 (f)
80
85
90 (f)
Frustrating not to make any progress, not even hitting old pr. Needs a lot of work.

Push Press: 5 x 3
95#
105
115
125
135 (2)

Push Jerk: 5 x 5
95#
135 (2)
Then the gym closed. I think I could do the 5 x 5 of 135 if I wasn't rushing the sets.

Then, ran a few 200m sprints. Untimed.


6
-oatmeal + butter, cream, pecans, cinnamon
-coffee + cream
1
-4 oz lamb
-almonds (handful)
-coffee + cream
5
-handful cashews
10
-salad greens with ginger-sesame dressing, walnuts
-a carrot and half a green pepper with 2Tbsp hummus

5k row

Wow. Back to exercise. One day off turned into two, then (yikes!) three. Anyway, didn't make it to the gym today so I rowed in the living room, 5k for time. Didn't hit the 20 minute goal, but big improvement nonetheless.

Exercise: 5k row
Time: 20:18
Sub-twenty is still the time to shoot for. Damper was around 7. Not really sure where that thing should be.

Food:
7
-2 eggs and 2 slices bacon
-coffee + milk
1
-tuna (about a can?) + carrots, celery, onion, mayo
-salad greens
-carrot sticks + 2 Tbsp hummus, olive oil
-nuts
3
-coffee + milk
-nuts
-.75 oz cheddar
6
-coffee + cream
-raspberries, blackberries (about a cupful)
9
-4 oz lamb steak
-spinach in olive oil

Thanksgiving Lunges

Note to self: next year, do workout BEFORE Thanksgiving dinner.

Exercise: 400m walking lunges
Time: 12:30

Food:
10
-2 eggs scrambled in olive oil with cauliflower, cheddar cheese
-2 slices ham
-coffee + milk
4:30
-Thanksgiving dinner: turkey, gravy, roasted vegetables (carrot, beet, sweet potato), turnips, scoop of mashed potatoes
-glass of Prosecco
-slice of pumpkin pie + whipped cream
-coffee + cream

5x5s

Not my best morning. Glad I made it to the 6am class, though. I think it was good for me to work presses and pull-ups when I was a bit tired. Definitely exposed some weaknesses, and I need to do more (stretching, water, good food, sleep) to recover.

Workout:
5x5 of weighted pull-ups, press, and back extensions
Press:
#65, 75, 83(4), 85(3), 85(2), 85(1)
Pull-ups:
Chain (broke set into 3,2,1)
Body weight
Body weight
Chain (unbroken set)
Chain (4, 1)
Extensions (weighted, on GHD):
#10, 25, 25, 30, 40

Eating:
5:30
-coffee + milk
10
-leftover chicken
-almonds
-spinach sauteed in butter
-coffee + milk
3
-salad: lettuce, tomato, red pepper
-half an avocado
-2 slices turkey
-almonds
8
-a piece of lasagna (my mom made it.)
-salad (lettuce + vinaigrette)
-red wine
-coffee + milk

Angie

(Tuesday.) Felt sluggish all day, maybe because of school and tiredness catching up with me, maybe because no exercise the past couple days. Also, I think the H1N1 nasal vaccine gave me a cold. Slept the whole train ride from New Haven to New York, sleep-walked to CrossFit. It felt great to actually get moving, though.

Workout:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time: 23:22

Eating:
6:30
-oatmeal with butter, pecans, cinnamon
-coffee with cream
-2 oz roast chicken
10
-coffee with cream
1
-2 oz chicken
-2 fried eggs, 3 slices bacon
-1 avocado
-5 strawberries
2
-coffee with cream
-handful of almonds
8:30
-spoonful sunflower seed butter
-2 slices turkey
-2 fried eggs
-handful of baby carrots
-1/2 cup cream-top yogurt

Eating, no workout

Sunday, Monday were both crazy/busy days with no exercise. Sunday I drove down to Baltimore with my family for a football game, was gone early morning until midnight. Monday was school from 8 until 5, hospital and homework after that. In retrospect, I should have woken up really early to work out. Anyway, here's eating:

Sunday
6
-2 eggs, 2 oz steak
-coffee + cream
12
-more scrambled eggs + bacon
-berries and canteloupe
-coffee + cream
4
-coffee + cream
7
-vegetable "chips" (best snack at gas station)
9
-chicken tikka

Monday
6
-cream-top yogurt + blackberries
-coffee + cream
12:30
-almonds, almond butter
-more blackberries
-tea + cream
5
-buffalo burger
-salad: lettuce, red pepper, cucumber, balsamic vinaigre
-1/4 avocado
-cream-top yogurt with strawberries
8
-coffee + cream
-3 oz roast chicken

Power Cleans

Workout:
Clean complexes up to 95#
Power cleans up to 135#, failed x2 at 145#
then . . .

15-12-9
95# power cleans
HSPUs with 2 abmats
(length of court in between)

TIME: 9:03

Food:
Talked with Mike over breakfast #2 today . . . do I need more calories? Giving it a try today.
6
-2 eggs + red pepper and broccoli
-2 strips bacon
-coffee + cream
10:30
-2 fried eggs and ham
-coffee (2 cups) + cream
1:30
-4 oz steak
-12 strawberries
8 (dinner at gluten-free restaurant)
-gluten free "breadstick," weird
-meatball + sauce
-salad: spinach + parma ham + balsamic vinaigrette
-bite of gluten free tiramisu
-red wine
10 until very late
-drinks with my team . . .

Cindy

Workout:
"Cindy"
(max rds in 20 mins: 5 pull-ups, 10 push-ups, 15 squats)
Rounds: 14

Trusty standby workout: simple, hard, and perfect for this evening - when a track workout was foiled by an alumni dinner at the gym (closed!!). So Cindy instead. By the end of the 20 minutes, the push-ups were actually harder than the pull-ups. I can't really kip (I have one of those "Iron Gym" doorway bars), so that maybe slowed me down a little, but let's face it: my kipping is not all that great.

TIME:

Food:
8:30! (slept late)
-2 eggs + broccoli, mushrooms, a little cheddar cheese
-2 slices bacon
-coffee + cream
11 (tried to "zone"the samples at Sam's club)
-sample cup: a few mixed nuts
-sample meatball
-sample of cheddar cheese
-sample of greenbeans
12:30
-egg salad (2 hb eggs, 1 Tbsp mayo)
-handful of baby spinach
-small tomato
-half an avocado
5
-coffee + cream
-half an apple with almond butter
10
-buffalo burger (5 oz) + cheddar cheese + 1/4 avocado
-green beans and mushrooms sauteed in olive oil
-lettuce and tomato salad + balsamic vin.
-glass of red wine

Off

Felt exhausted, sluggish, dehydrated the whole day. Less coffee than usual? Not drinking enough water? Tired and sore from workout day before? Probably; probably; yes. Took the night off from workout, caught up on schoolwork, went to a hockey game. Nice relaxing night.

Food:
6:30
1 cup cream-top plain yogurt + a spoonful of almond butter
2 cups coffee + cream
12
2 slices turkey
3 links chicken breakfast sausage
celery stalk + almond butter
handful of cashews, handful of almonds
3
2 oz cheese
handful of almonds
spoonful of almond butter
4
hard boiled egg
herbal tea
9:30
steak tacos
glass of red wine

Workout buddy

I'm introducing Amy to the joys of CF. Tonight I picked one from the CrossFit Gotham archives (posted under "2.23.09." I scaled weight to 95# from 115#). First I made Amy test-drive this workout, which I'd never tried, while I did pull-ups in the doorway. Then I tried the WOD. Afterward lay on floor until my heart stopped pounding so much. Wow! Good one, Mike.

Workout:

5x5 weighted pullups: 15#, 8#, 8#, 15#(3), 15#(3)
[incomplete sets finished bodyweight only]

then . . .

Row 500m
95# Push Press x 21
Row 500m
95# Push Press x 18
Row 500m
95# Push Press x 15
Row 500m
95# Push Press x 12

Time: 17:57

Food:
6
-oatmeal + pecans, a little butter, cream, cinnamon
-coffee + cream
7
-coffee + cream
10
-coffee + cream
1:30
-leftover roasted chicken
-cheddar cheese 0.75 oz
-handful of almonds
-banana + almond butter
3
-tea + cream
-2 slices turkey
-date/cashew bar
5
-tea + CREAM
8:30
-omelette: 3 eggs, spinach, mushrooms, cheese + 3 strips bacon

Home gym

Turned the living room into CrossFit Downtown New Haven tonight. Tried not to bother downstairs neighbors too much.

Workout: 21-15-9
SDHP
Thrusters
65#
TIME: 6:28

Tried not to skimp on the warmup tonight. Did two rds lunge stretch and 10x push ups, sit ups, extensions, o'head squats w/ broomstick. Only 5 pullups in each round, dead hangs because I was sharing one doorway bar and wanted to get going. From now on sets of 10 pullups, + handstand push ups (regular or negatives on plates).

Food log:
6
-2 chicken sausage links
-2.5 scrambled eggs + spinach, mushrooms, cheddar cheese
-coffee + cream

11
-coffee + cream

1
-leftovers: chicken, a carrot, some onions
-almonds
-string cheese
-coffee + cream

3
-apple + almond butter
coffee + cream (this is too many cups of coffee)

8
-can of tuna in oil
-lettuce, tomato, carrot, celery, cucumber
-2 Tbsp hummus
-3 oz red wine

Room to improve

Sunday was a huge driving day to run a far-flung errand. I spent 12h+ in the passenger seat (W'ern PA and back), got home late, and only did negative HSPUs on plates when I got home. My back was incredibly stiff and tender from the DL workout Saturday.

Monday night, gave the 2K row a shot. Time: 7:47.
Not so good, but I know I can do better. Legs felt tired from the start. I skimped on warming up and it showed. Anyway, sub-7:30 is the new goal.

Food Sunday:
-oatmeal (1 c) + pecans, half a banana, cinnamon
-coffee + cream
-cashews, apple in car
-food at a truck stop buffet: ham/cabbage soup, salad veggies, turkey + gravy, broccoli/cheese bake, half a slice pumpkin pie
-coffee + cream
-string cheese
-steak (4oz) over salad greens with sesame-ginger dressing

Food Monday:
-2 fried eggs, 2 strips bacon, coffee + cream
-date/peanut bar
-chicken soup, 2 slices turkey, apple
-coffee + cream, banana + almond butter
-roast chicken with roast carrots, onion, mushrooms, potatoes
-4 oz red wine

Deads/burpees

Workout:
5 rounds for time of
-5 x 225# dl
-10 burpees
Time: 6:47

Eating:
8
-coffee with milk
12
-3 eggs with ham
-coffee with milk
1
-banana with sunflower butter
6
-string cheese
-2 handfuls almonds
7
-buffalo burger (5 oz)
-with mushrooms and onions in oil, cheddar cheese
-lettuce and tomato with sesame salad dressing
-red wine

Resting my shoulder and thoughts on PaNu

As I mentioned in my last post, I spent Wednesday in the gastrointestinal special procedures unit of my local hospital, mostly watching colonoscopies (for nursing school, not for fun). Everyone -- every single person whose colonoscopy I observed -- had diverticuli: little, infection-prone pockets where the large intestine had pouched out. One GI surgeon told me not to "believe that old wives tale about nuts and seeds. I've never found a nut or a seed in a diverticulum." The real culprits (what causes the diverticulum in the first place) are chronic dehydration, lack of fiber, and slow-digesting foods like meat that sit in the gut for a long time.

I've been reading the PaNu blog -- it's awesome, and I've started avoiding sugar and grains more religiously. However, I'm a skeptical about eating so much red meat, and I don't quite understand why the author has such a low opinion of vegetables. A couple of the concerns with eating lots of red meat are
-colorectal cancer: risk factors are red meat, charred foods, high-fat diet; and
-diverticulitis: risk factors are low-fiber diet, lots of meat, chronic dehydration (+ sedentary lifestyle).

And then there are the benefits of vegetables . . . nutrient density, fiber, phytochemicals. From a "now vs. then" standpoint, the antioxidant properties of vegetables might be more important to modern humans (compared to paleo ancestors) because we live in such a carcinogenic environment. So, for the time being, I'll eat plenty of vegetables, and try to keep red-meat portion sizes reasonable.

Workout: OFF. I decided to give my shoulder one more day to rest; I've had some sharp paim in there since the game on Sunday.

Eating:
6
-2 fried eggs with 3 slices bacon
-coffee + cream
12
-bowl of chicken and vegetables with soy sauce, sesame oil, olive oil
-handful of almonds
-coffee + cream
7
-fresh mozzerella
-tilapia with vegetables cooked in oil
-1/4 cup rice
-white wine
-half a piece of flourless choc. cake
-coffee with milk

Big news, catch up, back on track

Took a weeklong break from CrossFit and the workout log to finish up the rugby season. And my team ended on a high note: we won a national championship!!


I celebrated with a red-eye flight, followed by two midterm exams and three days at the hospital being a student nurse. Today I decided to get back on a the exercise track after a few days of rest. Though "rest" may be the wrong word, as I was totally exhausted the whole time. Anyway . . .

Workout: ROW 5K
Time: 20:37
(Previous 5K time was 21:40, on the way to a 6K)

That's my new time to beat, though I'd really like to get under that twenty minute mark. I did this with no warm up, which was just lazy, and with my feet out of the straps. I'm saving the foot straps for when my technique is more consistent and I want to shave off some more time. Also, kept pace by trying to keep splits under 2:05 and strokes under 25/min. For the first half I did that easily, the second half I often hovered just over the 2:05 mark. Rowing 5 under-2:00 splits will be tough.

Food:

I am committed to cleaning up my diet. The past couple of days I started with sugar (getting rid of it, that is, though I ate some sugary fruit today). Here's a brief rundown of food yesterday and today. I've been mulling over the PaNu blog and some thoughts -- mostly in defense of vegetables -- are forthcoming. Stay tuned.

-Yesterday breakfast: 2.5 scrambled eggs, 3 slices bacon, coffee with cream
-No snack because I was observing GI special procedures at the hospital. Watching colonoscopy after colonoscopy is a good way to lose one's appetite.
-Lunch: 4 or 5 oz turkey, handful of cashews, coffee with cream
-Snack: 0.75 oz cheddar cheese, some almonds, tea with cream
-Dinner: chicken and vegetables cooked in olive/sesame oil

-Today breakfast: oatmeal with whole milk, pecans, cinnamon
-Snack: date/peanut bar, coffee with cream
-Lunch: leftover chicken and vegetables, almonds
-More snack: apple with peanut butter, coffee with cream, almonds, cheddar cheese
-Dinner: buffalo burger + mushroom, onion sauteed in olive oil, slice of cheese, with salad (just lettuce and tomato, sesame dressing), glass of red wine

days thirteen, fourteen

Workout yesterday: OFF
Workout today: ROWING
6K row
Time: 25:55
(5K time: 21:40)
I could have done this faster, but I wasn't trying to go crazy. Aimed for under 2:15 splits with 25 or fewer strokes per minute, though I pulled a little harder at the end.
Note: upon advice of a former coxswain, I rowed this without my feet strapped in. She said it was good to train that way so you'd get more out of the foot straps when you race.

In general, feeling pretty exhausted and overwhelmed: classes and an exam yesterday, then to the hospital to research today's patient and home for homework. Never made it to the gym. Tonight I didn't plan on anything strenuous so I gave the 6K erg a try on the concept 2. This week I'm just trying to be recovered, rested, hydrated, stretched, fresh, etc for rugby Friday and Sunday.

Also, I'm trying to get a handle on some of the whole foods and paleo nutrition blogs Mike directed me to. I won't blog my eating for yesterday and today, which has been so-so because of time crunch. However, I did just look up exactly what I fed to my first patient: a tube feeding solution considered "very-high-protein" (25% calories from protein). The first non-water ingredient was . . . CORN SYRUP SOLIDS. Terrifying!

day twelve

Day off, except for some negative handstand push-ups as a little study break. I set up some 45# plates and did 25 negatives, trying to kick up with my left leg as often as with my right (why so much harder?!). Also checked out the PaNu blog, and will give that diet a try. A little high-fat dairy makes the diet seem a lot more do-able for some reason (coffee). I'll start it off for real after rugby ends a week from today.

Workout: OFF, + 25 negative HSPUs on plates
Also, so much sleep last night!

Eating:
9
-12 oz coffee + milk
-2 eggs scrambled in olive oil +
-leftover broccoli, onions, mushrooms sauteed in olive oil
-2 slices turkey bacon

12-3
-nuts: peanuts, then some trail mix, then some cashews

8
-2 cups vegetables in olive oil: red + yellow peppers, carrots, green beans, red cabbage, onion, zucchini, yellow squash
-1/4 block tofu in soy sauce/sesame oil/ginger + garlic
-chicken broth (low salt) and white wine for cooking

day eleven

Workout:

50 walking OH lunges (15# plate)
25 pull-ups
40 lunges
20 p.u.
30 lunges
15 p.u.
20 lunges
10 p.u.
10 lunges
5 p.u.

Time: 13:03

This WOD felt ok except for my hands. The lunges were easy, and the pull-ups were so-so, mostly strung together 3-5 at a time. Got plenty of sleep last night for the first time in a while!

Eating:
9
-6 oz coffee + milk
-half a banana
-1 tbsp. sunflower seed butter
-800 mg ibuprofen (not really "eating," but . . .)

12:30
-2 chicken cutlets that my mom made
-1.5 cups cooked vegetables (in olive oil): mushrooms, onions, broccoli
-1 tbsp. sunflower butter
-tea + milk

4
-10 oz coffee + milk

7
-3 turkey meatballs on a
-2" piece of baguette
-tea + milk

8-10
-2 beers!
-mini-Reese's PB cup!!

days nine, ten

Yesterday was busy: class, train to the city, rugby practice from 8 until 10. I got to bed way too late . . . probably somewhere around 1am. Rather than journal my eating, which I don't recall accurately, I'll jot down some thoughts on food: I ate oatmeal for breakfast and was starving by 9 o'clock. I need some better breakfast choices, otherwise I'll eat eggs every day. Also, cereal as a snack definitely causes an energy crash. I wonder if when you cut back on sugar and foods that are a step away from sugar (eg Rice Krispies), you become more sensitive to sugar-high/sugar-crash. Anyway . . .

Workout: 2 hrs practice with more fitness than usual -- burpees, pushups, up-downs, sprints, planks.

Eating: did not journal.


Today I woke up exhausted, surprise surprise. And pretty dehydrated.

Workout: cleans and jerks. No "WOD," just practice with 65#, 75#, 85#, 95#, 115#.

Eating:
5:30
-6 oz. coffee + milk

7:45
-16 oz. coffee + milk
-scrambled eggs
-3 slices bacon

11
-handful of cashews

12:30
-can of tuna
-stalk of celery, 1/3 red pepper
-tsp mayo
-sprinking of walnut pieces

3:30
-banana + 1 tbsp pb

5
-apple
-peanut and date bar

7
-salad with mesclun, pears, pecans, vinagrette
-halibut (cooked in butter?) + spinach with pancetta and chopped egg
-red wine (2 glasses)
-shared some bread pudding

day eight

Workout:

3.5 mile jog at talking pace, mostly flat.
Time: 34:45
Notes: aches and pains after last night's practice (r. heel sore, hamstrings tight), but good to run after a morning as student nurse at the hospital. Very rainy. Ran at a recovery pace with a friend who is tapering for NY marathon (this weekend).


Eating:
6
-2 eggs scrambled
-little onion, red pepper, spinach sauteed in olive oil
-3 slices bacon
-4 oz. oj
-6 oz. coffee + half/half

11
-8 oz. coffee + cream
-lara bar (dates and pecans)

1
-1 banana
-tbsp pb
-3 slices turkey
-tea + milk

2:30 (after run)
-2.5 oz. tuna + tsp mayo
-corn tortilla

4
-banana + tbsp pb
-tea + half/half

7:30
-pork chop
-cornbread stuffing
-mushrooms and green beans
-6 oz. red wine

day seven

Tuesday morning was first day of the new hospital rotation, which added up to a lot of sitting around through orientations. I had planned on doing a WOD, but I got out of the hospital early enough to catch a train to practice.

Workout:
Rugby practice 8-10. Legs felt heavy from squats and deads, wasn't my fastest in some sprints that we ran. But fun practice, in the rain.

Eating:
6:30
-2.5 eggs, scrambled in oil
-1 cup spinach
-6 oz. coffee + half/half

10:30
-lara bar (peanuts and dates)
-8 oz coffee + half/half

12:30
-most of a can of tuna in oil
-1 cup lettuce
-1/3 red pepper

2:30
-3/4 c. cereal
-1/4 c. milk

5
-1/2 apple
-1 Tbsp sunflower butter
-tea + milk

7
-1/2 c rice
-tofu and vegetable stir-fry (not sure quantity)

10:30
-slice of baguette
-1 oz. cheese

etc etc:
Snacks were not so good today. After eating that bowl of cereal I fell asleep on the train, not sure whether from sugar-crash or just from being tired. Didn't get home to New Haven until after midnight; sleep lately is less than optimal.

day six

Workout:

Yesterday I had a rugby game, but I didn't play so much time that I couldn't work out today. Feeling kind of sleepy after school, wanted to lift. Warmed up on the erg machine, then this (at 5:30pm):

Push Press
5 x 75
5 x 95
5 x 105
5 x 115
3 x 125

Front Squats
5 x 95
5 x 145
5 x 165
3 x 175
5 x 165

Deadlift (all singles)
165
185
225
245
255
265
275#

I feel like I don't push as hard when I go to the school gym, maybe because the weights are metal and they'd be loud to drop. Definitely would have gone higher on the squats and deads if I wasn't afraid to drop weight.


Eating:
7
-bowl of cheerios + milk
-10 oz. coffee + milk
10
-lara bar (peanuts and dates)
12:30
-sandwich: 2 slices multigrain bread, 4 oz turkey, 1 oz cheddar cheese, handful of spinach
-3/4 cup yogurt + handful blackberries
-8 oz carrot juice
4
-6 oz. coffee + milk
-2 oz turkey + 1/4 cup black beans
8
-4 oz chicken breast
-1/3 zucchini, 1/3 yellow squash, 1/3 orange pepper
-marinated in: ginger, sesame oil and olive oil, white wine, little soy sauce, chicken broth
-6 oz red wine

days four, five

Saturday was a hospital day, clinical rotation from 7 until 7. Actually, we got out pretty early so it was more like a ten-hour day. I think I need to get those "active" tights that a lot of nurses wear, because my legs don't feel fresh for rugby after all day on my feet. Food was not the best: I'd run out of fresh groceries, didn't eat a lot of vegetables, then ate dinner at the mall which was pretty terrible.

Eating (Saturday):
-breakfast was oatmeal + half a banana and coffee + half and half
-am snack was almonds
-lunch was a turkey sandwich + cheddar cheese
-pm snack was half a sweet potato
-dinner was a burger with bacon/lettuce/tomato, + fries
-then i ate some raisinets at the movies, felt pretty sick.

Sunday, got to sleep in until 8 and then headed down to NYC for rugby. I'd put my legs up for a while after the hospital and stretched a bit, but I need to do better to recover. After warming up legs didn't feel so heavy. CrossFit warmup (minus pullups) has become my pre-warmup, it's great. Eating was okay in the morning, bad after the game. Which is typical.

Eating (Sunday):
-breakfast was three eggs with lots of broccoli, red and green peppers, 1 piece toast, carrot juice, coffee
-ate some trail mix in the car on the way to the game
-right after playing, ate blueberry pie that a teammate's parents made (delicious)
-two hours after playing, ate pizza, felt terrible

day three

Workout:

3 rds, with rest between rds, of the following:

10 db clean and jerk
sprint bball court
10 burpees
10 double unders at center court
10 kb swings (53lb) at foul line

Times and c+j weights:
Round 1: 3:02 with 45# dbs
Round 2: 2:08 with 30# dbs
Round 3: 2:31 with 30# dbs


Eating:
5:20
-8 oz. coffee + milk

8
-12 oz. fresh squeezed oj
-scrambled eggs (2-3?)
-2 strips bacon
-10 oz. coffee + cream

9:30
-10 almonds

12:30
-most of an apple + 1 Tbsp. peanut butter
-tuna salad: can of tuna + slice of apple, stalk of celery, chunk of green pepper, bunch of parsley, 1/2 tsp mayo

7
-half a sweet potato
-3 c broccoli + olive oil
-1/2 c black beans
-3? oz sliced turkey


etc etc:
4-5 hours sleep, not enough. I should bring food to CrossFit so I don't have to buy an egg sandwich at Grand Central and throw away the roll. Note to self: get on top of hydration status and you won't feel terrible in the morning.

day two

(note: posting a day late for 10/22)

Workout: rugby practice 7:30 - 10pm.
The first hour and a half was some scrummaging and a little passing and fitness. Then I stood around a lot the last hour (more on that below).

Eating:
7
-3 eggs cooked in a little butter +
-1/2 cup broccoli, 1/4 of a red pepper, 1/4 of a green pepper, little onion cooked in olive oil
-3 oz. orange juice
-6 oz. coffee with half and half
10
-lara bar (dates and pecans)
-10 oz. coffee with cream
12:30
-two corn tortillas
-5? oz. grilled steak
-1/2 cup black beans
-2 Tbsp. guacamole
-handful of cabbage, spoonful of pico de gallo
1:30
-2 oz. mixed nuts (peanuts, almonds, sunflower seeds)
5:30
-2 oz. almonds
7
-Emergen-C packet in water
10:30
-Indian food: spinach + chickpeas, chicken tikka, 3/4 cup rice, samosa
-slice of birthday cake

etc, etc:
I got up too late to pack lunch today, so I ate steak tacos from the food carts by the hospital. My eating all day was not strict (eg Zone or Paleo), but I tried to make good choices. Until dinner, which was a birthday celebration, and I was tired and very hungry and just ate what I wanted.
Rugby practice was frustrating. I'm not starting for the first side this week, but coaches say because I'll get "quality time" in that game, I'm not starting for the second side either. So that meant most of the scrimmaging I stood out of. It meant I'd be rested (if not well slept) for the morning WOD.

day one

Workout:
5×5 thrusters
#65, 75, 95, 105, 115

then,
150 burpees, 13:20

Eating:
5:30
-5 oz coffee + 1 oz 2% milk
-few pecans
-600 mg Ibuprofen
8
-diner omelette with spinach + mushrooms (cooked in ???)
-2 cups coffee + cream
11
-2 Tbsp. sunflower seed butter
2:30
-small sweet potato + salt, a little butter
-6 slices turkey
-sm. handful pecans
-cup of tea
7:30
-half a split chicken breast (roast)
-vegetebles cooked in olive oil: 1/3 red pepper, 1 cup broccoli, 1/3 zucchini, 1/3 summer squash
-6oz red wine

Thoughts, etc:
Beat up from rugby. Got 5+ hours sleep last night, need more.
Post-workout breakfast with Mike, feel like I’ve set my intention: get good at this, compete in the spring.
This blog might be a bit spotty until mid-November . . .