Food Diary

Breakfast
15g raisins
5 macadamia nuts

Lunch
150g roast chicken
Sliced cucumber


Dinner
Small servings (50g) of the following (family meal)
Grilled fish
Stir-fried vegetables x 2
Roast duck
2 slices watermelon
Snacks
15g raisins
5 macadamia nuts


Supplements
Fish oil (still grossing me out)
Vit C
Vit D
Yakult Light
Manuka honey


food_diary

Rest(?) Day

Had been contemplating a light morning workout but instead was woken up by my boss asking me to cover a teacher's classes and get into work within an hour.  Back to back classes form 8.30am to 5.00pm.  Primary 1 - Kindergarten 1 - Kindergarten 2 - Primary 5.

Forgive me for not feeling very "rested".

Food Diary

Breakfast
Scrambled eggs 
2 chicken sausages
3 rashers turkey bacon
Small salad
Black coffee

Lunch
Stir-fried chicken with cashew nuts, peppers and onion - approx 200g
Raw mango salad 100g
Fresh mango juice 


Dinner
Smoked duck salad with mandarin segments, sliced almonds, sliced apple, cucumber and cherry tomatoes

Snacks
1 slice watermelon (before Box)
Popcorn 100g (sweet/salty @ cinema)

Supplements
Fish oil
Vit C
Vit D
Yakult Light
Manuka honey 

food_diary

Word of the week: AMRAP

@ The Box

30mins rolling

WOD

15mins amrap

7 pushup
7 ring pull
50 ball slam @ 5kg

12 rounds + 24 ball slams 

Then

Ring dip practice (blue band)

5 rounds to F

6 / 4 / 5 / 5 / 6

Technique corrected by Coach.  Hips were not fully extended last time.  Now less resistance, more lats activation....my triceps!!  Ouch.

L-sit practice with right leg extended, left leg curled in.

3 x 10-15secs.

Light Workout

@ home

40mins rolling

Quadruple Tabata workout

Rotate through the following:

Pushups
Plank
Sit ups
Side plank (alternate L&R)

Total 32 intervals
Pushups 122
Sit ups 90

Need to get faster, especially with my sit ups WTF.

Food Diary

Breakfast
Hot water and lemon
3 egg spinach omelette (which I made by myself, hopping around, yay!)
1 slice pineapple

Lunch
150g steamed chicken
1 egg
Raw spinach and cherry tomato salad
12 cashew nuts


Dinner
150g steamed chicken
1 egg
Broccoli
200g red grapes


Snacks
15g raisins


Supplements
Fish oil (still gross....current strategy is knock it all back without a break followed by manuka honey and water...maybe when I'm on my feet I can sneak it into a smoothie??)
Vit C
Vit D
Yakult Light
Manuka honey


food_diary

Food Diary

Breakfast
Roast pork 100g
1 egg

Lunch
60g smoked salmon
1 egg
Raw spinach and cherry tomatoes

Dinner
Unexpected cheat day!
@ Spize....
1 prata
Chicken and veggies
The guilt and performance setback are worth it when you're with good friends and the one you love. :)


Snacks
1 small banana (before Box)
15g raisins
200g red grapes
5 macadamia nuts

Supplements
Fish oil (now changed to liquid fish oil rather than caps.  Only need 5tsp compared to 20 capsules, but I'd rather take 20 capsules.  Bleurgh.)
Vit C
Vit D
Yakult Light
Manuka honey


food_diary

Am I getting fitter? Or fatter?

@ The Box

WOD

20mins amrap

10 battle chains
10 ball slam @ 5kg

Total 30 rounds + 10 battle chains

I might be a little stronger than a few weeks back, but now somebody else is doing the same WODs as me I can see just how weak I am...

Food Diary

Breakfast
1 hard boiled egg
250g chicken


Lunch
60g smoked salmon
1 egg
Raw spinach and cherry tomatoes
12 cashew nuts


Dinner
250g chicken
1 egg
Broccoli
200g red grapes


Snacks
12 cashew nuts
15g raisins


Supplements
Fish oil
Vit C
Vit D
Yakult Light
Manuka honey

food_diary

Me and my big mouth

@ The Box

30mins rolling

15mins amrap

4 clapping pushups
8 sit ups
12 wall ball @ 9kg


Total 7 rounds + 5 wall ball


Then


Ring dip practice (blue band)


5-5-5-5-5


No band - can hold weight but difficult to dip.


Finally doing clapping pushups on (my right foot's) toes!  First couple of rounds felt good, looked nice, damn ugly by the end.


Oh and I slept for two hours when I got home.  Goddamn wall balls.

Twice as nice

First double workout since my injury on March 9th, yeah!

TRX Tabata

4 rounds of squats / chest press / tricep extensions / lunges

Total 32 intervals, approx. 280 reps (transition time too short to move away from standing position and write down numbers)

Then...

@ The Box (6pm session)

30mins rolling

WOD

3 rounds for time

10 ring pull
10 pushup
12 battle chains
250m walk

10:02

I feel like the ring pulls and pushups are, not easy, but not challenging enough any more.  My last round was as fast as my first, maybe faster.  Need to find a new exercise that makes me want to curl up into the fetal position..

Practised ring dips with blue band and wall ball with 10kg med ball.

Food Diary

Breakfast
2 boiled eggs
1 small banana

Lunch
Grilled chicken salad


Dinner
Roast chicken
1 kiwi, 1 slice watermelon, 1/2 slice pineapple

Snacks
15g raisins
5 macadamia nuts
1/3 tin tuna


Supplements
Fish oil
Vit C
Vit D
Yakult Light
Manuka honey

food_diary

"Happy Passover"

@ The Box

Team WOD - 2 teams of 5, 30mins amrap:


Prowler 100m (2 plates) / Walk 100m
Squats / sit-ups
Push-ups
Battle chains
Box jump 18" / Ball slam 5kg


Teamed with Lenny, Yati, KC and Nic.


633 squats
501 push-ups
724battle chains
592 box jumps


Total 2450 reps.


Nice to notice full pushups and sit-ups are coming much easier to me now, without having even practised them exclusively.  The proof is in the science of CF I guess.

The Last Cast

*AVOID THIS POST IF SQUEAMISH*

Saw my surgeon today.  He took a look and said everything is healing well.  I showed him the tension in my shin when I flex my foot which wasn't there two weeks ago and he said it's a good sign; rehab and recovery should be smooth and steady.  Final readjusting of the angle of my foot and a new cast was put on - my last one!  I hate the saw when the old one is being cut off....*shudders*

Ok here we go...

 Foot completely relaxed.

 At this point of flexion it starts to hurt.  Pretty close to 90 degrees.

 Ugly ugly ugly.  :(

 It's getting smaller and smaller.  :(

 I'm putting the same amount of effort into both legs here...  :\

 The final cast.

p_h_o_t_o_s

road_to_recovery

Food Diary

Breakfast
1 small pear
2 soft-boiled eggs

Lunch
60g smoked salmon
1 egg
Raw spinach
Cherry tomatoes

Dinner
Steamed chicken and broccoli

Snacks

Supplements
Fish oil
Vit C
Vit D
Yakult Light
Manuka honey

food_diary

Food Diary

Breakfast
Roast chicken and duck
Black coffee

Lunch
Half can tuna
1 hard boiled egg
Raw spinach and cherry tomatoes
Coleslaw

Supper
@ Spize....oh well, life is meant for living..
Couldn't eat as much as I might have in the past which I guess is a good sign...
One prata which I didn't finish..
Chicken and veggies....no they were not steamed.  :P

Snacks
1 small banana (before Box)
200g red grapes

Supplements
Fish oil
Vit C
Vit D
Yakult Light
Manuka honey

food_diary

The Unknown and the Unknowable

@ The Box

30mins rolling

WOD

15mins amrap

10 battle chains
10 ring pull

Total: 11 rounds

I regret doing the strict ring pull practice yesterday....guess that's what being prepared for the unknown entails...  This combination is a killer,  Just couldn't lift myself after those chains....fark.  After the first round I felt like crap.  Maybe the four hours of broken sleep didn't help...zzz.

Food Diary

Breakfast
200g red grapes 
2 soft-boiled eggs

Lunch
Half can tinned tuna
1 hard boiled egg
Coleslaw
Raw spinach and cherry tomatoes

Dinner
Steamed chicken
Broccoli

Snacks
1 small banana (before Box)
5 macadamia nuts
15g raisins

Supplements
Fish oil
Vit C
Vit D
Yakult Light
Manuka honey (switched to 16+, 1tsp)

Very little appetite at the moment.  Forcing the food down out of fear that not eating will hinder performance at work and The Box.

food_diary

The sound of silence

@ The Box

30mins rolling

WOD

10mins amrap

4 ring pull
4 pushup (now on toes of right foot with left leg locked behind yay!)
4 wall ball @ 9kg
8 ball slam @ 5kg

Total: 11 rounds + 2 ring pulls

Then

1min - 1 strict ring pull, 2mins - 2 strict ring pulls......> on the minute every minute for 10mins

Total 55 strict ring pulls

Despite not having slept all night am quite pleased with WOD.  After Coach said "GO" I couldn't hear anything except for when he called the minutes and "TIME".  Everything just went empty.  When I was done I realised I was gulping the air into my lungs and my sweat was blinding me and stinging my eyes.  First time I've got 1 round plus per minute on an amrap WOD.  Maybe I should stop sleeping.  Perhaps it's the key to athletic performance...

Food Diary

Breakfast
15g raisins
5 macadamia nuts

Lunch
Roast chicken
Steamed vegetables
Coleslaw

Dinner
Chicken and spinach salad with feta cheese, toasted almonds and raisins.

Snacks
2 soft boiled eggs
Iced Milo (oops)
Coffee


Supplements
Fish oil (half daily dosage - by accident, forgot to take remaining half)
Vit C
Vit D
Yakult Light
Manuka honey

food_diary

TRX workout

Wanted to go to The Box but couldn't get a taxi booked for 30mins...after which point it was too late.

TRX workout.

45secs of work, 30secs for transitions.  Roughly 40mins of work.  Covered:

squats, lunges, hamstring curls, chest press, tricep extensions, bicep curls/fly, shoulders - "I" and "T", back...followed by pushups and situps without TRX for same working time.

Everything on one leg - couldn't do that in the past!

Everything aches

Lower back, mid-back, shoulders (especially the left), hips, butt...  Rolling like there's no tomorrow but nothing's happening...  Meh.

Food Diary

Breakfast

Hot water and lemon

Banana

2tsp peanut butter

Lunch

Grilled chicken

Dinner

Roast chicken
Steamed vegetables
Ginger ice cream (50ml approx)

Snacks

5 macadamia nuts

15g raisins

1 cup skimmed milk

Supplements

Fish oil

Vit C

Vit D

Yakult Light

Manuka honey

food_diary

Food Diary

Breakfast
Two slices papaya

Lunch
Grilled chicken


Dinner
Small servings of the following (family meal)
Duck (x 2)
Spinach (x 2)
Watercress soup
Potato (x 2)
2 slices mango


Snacks
15g raisins
2 x 5 macadamia nuts
2tsp peanut butter


Supplements
Fish oil
Vit C
Vit D
Yakult Ace
Manuka honey


food_diary

Rest Day

Pre-Level 1 course session @ The Box.

Technique vs Intensity (quite confident)

Progression of Fundamental Movements (need to seriously revise)

Coming back from work all I could think about was how much I wanted to go for a run....  

Why are some days so shit?

Food Diary

Breakfast
3 boiled eggs
200g red grapes
 
Lunch
Grilled chicken
 

Dinner
Small servings of each of the following (family meal):
Chicken (x2)
Bok choy (x2)
Omelette
Watercress soup with pork
Fresh mango (2 slices) 

Snacks
15g raisins
2 tsp peanut butter
 
Supplements
Fish oil
Vit C
Vit D
Yakult Light
Manuka honey

food_diary

This battle is won. Bring on the war.

@ The Box

30mins rolling

WOD

5 rounds for time (10mins cutoff)

10 ring pulls 

10 pushups

10 battle chains

5:28

Think I could have gone on for a few more rounds....hmm.

Food Diary

Breakfast

Hot water and lemon juice

60g smoked salmon

200g red grapes

Lunch
Half can (90g) tuna with light mayonnaise
1 egg
Raw spinach, sliced cucumber, cherry tomatoes
1 apple

Dinner

Half can (90g) tuna with light mayonnaise
1 egg
Sliced cucumber

Snacks

5 macadamia nuts
2 x 2tsp peanut butter
30g raisins

Supplements

Fish oil

Vit C

Vit D

Yakult Ace

Manuka honey

food_diary

Rest Day

The aftermath of yesterday's 100 9kg wall balls has not hit me yet...should I be worried?  Am I going to wake up tomorrow morning and my upper body will be pinned to the bed?  :|

Also I am getting fat in spite of the crazy-ass WODs that Coach is giving me.  I can feel it and see it so don't argue with me!  Angry fat girl not good to argue with!!  I've been eating relatively healthily but it's time to get a little more serious about Paleo and what constitutes as a cheat day.  H has suggested keeping a food diary, something I haven't done for years, so here goes...

Karen's baby sister

@ The Box

30mins rolling

WOD

For time

100 wall ball @ 9kg

5 pushups on the minute every minute

8:38, total 40 pushups

Killer combo

@ The Box

30mins rolling

10mins amrap

10 pushups (kneeling)
10 ring pulls
20 tornado ball slams @ 5kg

Total: 9 rounds + 10 pushups

WOD @ home

30mins rolling

For time:

50, 40, 30, 20, 10

Sit ups (hands to heels, knees bent, very little pressure from feet to ground because of cast)

Back extensions (from ground, lying face down)

10 clapping pushups after each set

11:52

Rarr I want to use my TRX!!

Plans for a TRX workout on Saturday were scrapped after I fell victim to some weird stomach bug.  It started on Friday night and I still feel like crap, making work most unpleasant and the inability to work out extremely frustrating.  Hmph.

Oh yeah, and I managed to slip down a slope in the rain when leaving work on Saturday.  Win.

Upping the stakes

30mins rolling

WOD

For time (10mins cutoff)

2,4,6,8,10,12,14,16,18,20 ring pulls
20,18,16,14,12,10,8,6,4,2 battle chains (32kg KB)

DNF Friday.  9 rounds.  Last round of ring pull felt like somebody was standing on me.  Somebody heavy.

60mins rolling @ home

Rest Day

Saw my surgeon, Dr Lee today.  Cast was removed, foot re-angled and a new fibreglass cast put on.  I can now flex my left foot to 45' but pointing with control is still difficult.  Complete atrophy of the left calf has already occurred.  I was shocked at how quickly this has happened but apparently it's normal.  I will see Dr Lee in two weeks' time for another readjustment and new cast.

If squirmish, then time to look away...

 This is the angle my foot has been at since March 9th when I fell.

 Extension to 45' now possible.  Light tension in the shin when extended.

 Atrophy of left calf.  :(

New fibreglass cast at 45' and some space for minor extension and flexion of toes/foot.

p_h_o_t_o_s 
road_to_recovery

Coach proves me wrong. Again.

@ The Box

30mins rolling and shoulder mobility work.

WOD

3 rounds for time

140m walk

30 seated wall ball @ 9kg

13:08

Then Tabata ring pulls

Total no. of reps: 52

30mins rolling @ home.

9kg wall ball!!  Felt like it was made of cast iron.  But good to have a WOD where I didn't know who was gonna win.  Ring pulls were rubbish - too fatigued from WOD and difficult to focus.

It's all in the mind

30 mins rolling and shoulder mobility work.

WOD (10mins cutoff time)

30, 20, 10 clapping pushups
25,50,75 tornado ball slam @ 5kg

5:03

Then 45mins rolling at home.

Ball slams are much tougher with 5kg...want to get to 3kg speed with the extra weight.  Clapping pushups were a big mental challenge...thought I was going to lose it halfway through..why are some days great and other days feel like a massive challenge...  I was watching everyone do box squats wistfully...I want to squat, lunge, run, do prowlers and sleds, box jump, skip, do muscle ups, do strength training, learn the Olympic lifts, feel that burning sensation in my legs...  :(

Hiccup

30 mins rolling, shoulder mobility work.

No WOD due to an incident in the box then no time to stay for second session.

Back to work

Which means no Saturday WOD.

When I wiggle my toes my calf hardly twitches.  :(

Please please please don't let it travel up to the quad...

By the power of my water bottle!!

Shoulder mobility work with PVC pipe

WOD

5 rounds for time (12mins cutoff time)

12 ring pulls

12 kneeling pushups

140m walk/run

9:59