Soooo..... Long time no see!!
It's been a pretty busy week for me and the only time I've really had to update the blog has been late evenings. And I've been tired - far more tired than usual. So face with the choice of sitting and diligently writing my blog or climbing the wooden hill and getting my head down.... SLEEP WINS!!
Here my food and training for the last few days...
Tues 8th (day 7).
Less good sleep. 6 hours. Black mark.
6:30am, pre-training: 1/4 cantaloupe melon, espresso.
8:30am, post-training breakfast: 3 egg omelette, tortilla style, containing 1/2 baked potato, 1/2 red onion, 1 lge flat mushroom, 1 tomato, a chilli and smoked paprika. SO good!!
10:30am, snack: Apple
1:00pm, lunch: Salad with leaves, tomato, cucumber, spring onion, a small avocado, a thick slice of beef and 1/2 a chicken breast. Dressed with olive oil.
5:00pm, snack: 1/4 cantaloupe. Espresso.
6:30pm, pre-squash match dinner: A large piece of smoked haddock, baked with 1/2 a tin of tomatoes and lots of fresh herbs, 1/2 sweet potato, cauliflower rice. I couldn't eat all of this, so kept some for later...
9:30pm, post-squash match something: what I didn't eat at 6:30 with another 1/2 of a sweet potato.
7am CrossFit class: Rope climbs and handstand / HSPU practice. 12 min AMRAP: 10 box jumps, 10 reverse crunches, 10 burpees, 10 sit ups. Score: 4 rnds + 5 burpees. Tough one for me, all body weight stuff. I'm putting more core work in at the moment though, so the rev crunches and sit ups fitted well with that.
During the class, I did a few pull ups with a red band, which felt good, despite the red band feeling like nothing. So after the class I tried some unassisted and got one out. Then another. Then two more. Not the prettiest, but hey..!!
8:15pm, Squash match. This is my regular Tuesday night team game in the Harrogate League. We played the other Chapel A team in our division, so we put out our strongest side (the captain sat out!) which meant I played at 3rd string this week instead of 2nd. It's a shame that the other team weren't able to do the same, as this gave me a pretty straightforward 3-0 win and a relatively short match. Still had to run a fair bit and work for it, though. The team won and we're still top of the division.
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| After a relatively easy match! |
Weds 9th
Really good sleep - 8.5 hrs.
Food
8:30am, breakfast: 3 eggs, scrambled with a tsp coconut oil and a small piece of chicken breast. Espresso.
9:45, fuddle: Nuts and pumpkin seeds (lots!) with strawberries. See below.
2:15pm, lunch: Broccoli soup, chicken breast, apple, satsuma.
5:30pm, pre-training: 1/3 sweet potato, tomato, 1/2 chicken breast. Espresso.
7:30pm, post-training: 2/3 sweet potato, tomato, 1/2 chicken breast
9:00pm, boredom snack: 1 tsp almond butter.
Training: 6pm CrossFit class
Strength: shoulder press 3x8 / pull ups 3x max
I used 40, 45 and 50kg on my 3 sets of presses and only got 6 reps on the last set. For the Pull ups I used a purple band and worked strict, doing 8, 7, 6 reps. Not getting too carried away after yesterday!!
So, this morning at work we had a fuddle. One of my long-standing staff members (and someone I have a lot of time and a great deal of respect for) was leaving. As usual it was a massive carb-fest with every type of bad food choice you can imagine. So much cake and crisps and crap and being told "you can have this, surely" with someone waving a 'healthy' plate of syrup encrusted oats and dried fruit in your face (flapjack). I passed on everything but the strawberries and the nuts and seeds that I'd taken in. I did feel a bit of a spoil-sport but I after a while, people seemed to get it....
Thursday 10th
Good sleep 9 hrs.
Funny day today as my appetite seemed to just do one.
I was working from home all morning and skipped breakfast. I know this isn't the best idea ever, but I got stuck into some work and just couldn't be arsed.
9:00am: Espresso.
12:30pm lunch: 3 egg omelette with chicken, beef spring onions and red onion.
2:30pm, snack: Apple, satsuma.
5:00pm, pre-training snack: Apple and some nuts
7:30pm, dinner: Thai Green Curry (chicken thigh) and cauliflower rice
Training todays was Ferino's Fab Abs at 6pm
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| A cauli the size of my head. From Lincs, so it was awesome! |
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| Ingredients with no unpronouncables |
Friday 11th
Decent sleep again, 8 hours.
Not really feeling much in the way of an appetite again today and ended up skipping breakfast again.
Food
11:00am snack: Apple, satsuma, small piece of chicken breast.
2:00pm lunch: Broccoli soup with beef.
5:30pm, pre-training snack: Half a sweet potato, tomato, small piece of chicken
7:15pm, between WOD and Strength training: Half a sweet potato, tomato, rocket, half an avocado, half a chicken breast.
11:00pm, very, very late dinner??: Thai Green Curry (chicken thigh) and cauliflower rice
Training
6:00pm, CrossFit class: Clean and Jerk tekkers, inc 10 min EMOM, 2 hang cleans. I worked technique on this, rather than trying to max out, going from 40 to 60kg through the 10 mins. 7 Min AMRAP: 5 x deadlift, 30 x double unders. I chickened out of the Rx weight on the deads, scaling from 100kg to 80. I opted to go 50/50 doubles and singles, so 15 DU's and 30 singles. Still fucked them up, especially the last to or three rounds. Score: 6 + 50su's.
8:00pm, Barbell Club Pure Strength: Basically, an hour of pain doled out by the smiling assassin that is Sam Henderson. Box squats, seated box jumps, weighted step ups, stiff leg deadlifts, jumping back squats and some insane hamstring torture so painful my mind has erased whatever it was called. And to finish, 100 glute bridges in as few sets as possible (2). I could hardly stand up after...
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