squash

workout w greg. felt very strong, not tired, went much farther and deeper than I ever have into the drills (rail-rail-boast, boast-drop-drive, rotating rails). Then deep games with Greg, then a few w Desi. Good day, feeling like CF is making a difference.

wod

Press 5-5-5 (95, 100, 105)

Then 5x:

5 bent-over rows (95)

10 burpees

20 tuck jumps (Rx was double-unders)

11:35

Could do a few double-unders to my surprise, but instruction was not to do them if we weren't comfortable so did the tuck jumps instead. Felt very week from the first burpees, worked very hard, took very long, felt good after it was over.

Very simple: Rows were easy (should up weight), everything else very hard. Need to practice burpees & double unders and anything cardio generally.

squash

Just a brief solo hit today. Felt timing very off but then again have barely played in a few weeks. Doing the grueling workout Saturday w Greg after CF tomorrow. Recover after last workout not bad at all -- I should/could have done something more yesterday and/or today. Like get on the bike.

Another primal day -- some dried fruit, and again the turkey meatloaf w panade. Otherwise good. Need more fruits and especially veggies in the mix, and am shying away from actually calculating how much I should be eating. But I feel very good. Either fully awake/alert or quickly collapsing for short naps. Still need 8 hours of sleep and a sense of self-empowerment in all things.

light

1hr walk, or thereabouts. sticking w primal-ish eating. probably too much but feeling good. lots of deep naps maybe not sleeping long enough at night.

omelette w ham & parmesan

strawberries

coffee (cream + sugar)

grilled chicken

carrots

pickles

banana

almond butter

turkey meatloaf (made w panade)

broccoli

cashews

red wine

wod

row 500

21/15/9

front squat (45)

handstand push-ups (did pike on knees on box)

run 800

12:25

Felt like crap at the beginning and through warm-up, but stronger through the workout. shoulders too tight for proper form in the squat. trainer suggested a roller under upper arm w thumb pointing up. Also more crossfit :)

Primal? Paleo?

Yeah, taking that dive too. Started reading around marksdailyapple.com & elsewhere and trying to get into it by following the basics (no processed carbs, grains, or legumes) and avoiding the religious wars (fruit, dairy). Had a Primal day today, as follows:

3 eggs scrambled w tarragon

ham

coffee w cream & a little sugar (2)

rotisserie chicken

green salad

banana

grilled salmon

roasted cauliflower

cucumber and tomato salad

strawberries

almonds, with a little dried fruit and dark chocolate chips

Without planning this is going to be hard. Went to Whole Foods and picked up a lot of friendly meats (grass-fed beef, etc.) and veggies. Need to figure out snacks, beyond almonds, almond butter, fruit, sunflower seeds, etc.

No exercise today -- long day of work editing and responding to lots of little stuff. Took a stroll for half an hour after dinner with Eden.

squash

Went for drilling (light) and round robin. Legs completely dead under me, and no rhythm. Played for over an hour, though spread out. Never tired, just not moving. Frustrating!

wod

20 wall balls (20)

20 kettlebell swings (yellow - 26?)

10 ring rows

x3

Then

25 deadlifts (95 or 135 -- forget)

11:24

wod

run 400m

30 squats

run 400m

30 situps

30 lunges

run 400m

30 squats

17:08

(omitted burpees b/c upper body still recovering)

running awful, nonexistent. lunges pathetic esp right side, squats & situps OK

felt like shit the whole time -- late taco lunch ill-advised almost came up & by rights should have.

BUT I did do it when I wanted to punt.

Sore & squash

After friday's wod right elbow completely trashed -- pulled on inside right at the joint & can only now straighten my arm. Then did nothing Saturday because of rain (was in Charlottesville & hoping to hike in the Shenandoah's), then came back Sunday and headed to the squash court for 40 minutes of hitting (rails, mainly) and then did a mini WOD comprised of 3 sets of stars (1 minute each?), with situps in between again alternating upper and lower abs to avoid pulls. Then stretched during last set.

Arm finally (Tuesday) beginning to feel better & hoping to do a travel wod later today, time permitting.

wod

7am class

TABATA

pull-ups

2x kb push-press

burpees

ring rows

heavy band on pull-ups

26lb kb's

record lowest rep round

1/4/3/4

Light day today -- went walking for an hour on the tow path during a work call. Really lovely and a very good idea to get moving during the day. Someone else was out walking while reading...

wod

Went in for an orientation session at Bethesda Crossfit and did

8minutes

AMRAP

rowing 150

thrusters x10 (45)

burpees x3

I made it just short of 3 rounds, and it was ugly. Lots of encouragement, and came away feeling good. This is brutal. Now (10 hrs later) feeling a little sore, drinking lots of water as instructed.

Measurements

Oh depressing day. But it's just a collection of data, would be the same regardless of how I felt about it (all in inches):

waist 46 1/2

chest 49

hips 43 7/8

calf (r) 19

calf (l) 19

neck 18

bicep, relaxed (left) 14 3/8

bicep, flexed (left) 16 1/2

bicep, relaxed (right) 14

bicep, flexed (right) 15 1/4

thigh (r) 25 5/8

thigh (l) 25 1/2

4HB TI measurement* 169.875

* both upper arms (relaxed), waist, hips, both legs

squash

1hr of rails and touch shots, no more than med intensity but without stopping. Back a little sore, but generally felt good hitting.

wod

10 burpees

20 squats

30 sit-ups

x3

15:13

Squats went ok, everything else very rough. burpees broke down coming back up within the first set, and just modified the situps (lower/upper abs alternating, 1 leg raises, etc.) to avoid cramping but did all reps.

Did all reps: focus on that ok?

weigh-in

276.4

Lots of squash today -- won a friendly in the morning, then lost the consolation finals at lunchtime. Feeling unfocused and not terribly hungry to win so it's not shocking I didn't. Good exercise, found a few guys to drill with.

mwod: calves again, quads again.

crappy fod: ice cream after dinner.

but otherwise decent day with nice paleo dinner (ham steak, sweet potato, kale, water.

Finally feeling less sore from the squats a few days ago.

Feeling hungry for hard work and achievement.

watching squash & little else

no workout today -- match 8:40 a.m. tomorrow. did mwod (calves) while watching pro exhibition match. movement, movement, movement.

crappy fod: extra samosa on the way to the car, ice cream purchased late at the Giant.

Squash tournament result

Played in the 4.0s at Potomac Squash and lost my first match in 5 games, from being up 2-1. A bit nervous, lackadaisical, but at the same time tired. Definitely tired but felt like I faded in the last 2 games especially and didn't want it. Match went ~40 minutes, and I came out the other side feeling fine but not sore. Consolations Sunday. After lesson, wod, and match likely taking tomorrow off except for mobility.

Thinking a lot about diet and nutrition and recovery and sticking too it. The Queen Bee thinks Paleo is silly (and is probably right).

crappy fod: brownie in the afternoon.

wod

400 meter run

20 lunges

x2

11:25

crappy food of the day: none yet, but pizza out for dinner

squash of the day (4/6/11)

1hr squash lesson w jay

crappy food I ate: late night bourbon, and cheese + crackers