Cruise Control - Days 21 & 22

Tuesday


Really good day today, despite picking up another BLACK MARK for sleep... Feel like the strict clean eating feels more like the norm now. At work, the lovely folks at the regional Stammering Support Service were having an open morning with  a big cake stall raising some funds. I politely declined the cakes and was only too happy to explain why when asked. It wasn't remotely difficult to resist. Also had a pretty productive meeting in the afternoon that, on paper, looked like it could have been a 3 hour living nightmare. Although actually I hadn't read the memo that the agenda had changed and was told when I arrived, which did feel like being hit in the face with a sledgehammer for a while!!

Training was great today, too, with a morning CF class and a Barbell Club Pure Strength session in the evening, which was the most funny training session I've had (in a 'laughing through your own pain and that of others' type way). A brutal shoulder session with the MASSIVE Hendo!!

Tuesday Food

8:00am, post-workout: Protein shake
8:30am, breakfast: 3 eggs, scrambled with 1tsp coconut oil. Espresso with coconut/almond milk
1:00pm, lunch: Roast chicken, spinach leaves, tomato, cucumber, 1/2 avocado, dressing was olive oil, sesame oil, chilli and balsamic.
2:00 to 5:00pm: Grazed on 50g of mixed nuts and dried coconut that I remembered to take to work. And a an instant coffee to keep me awake through a long afternoon meeting. I felt dirty drinking this...
7:00pm: A banana, 2 satsumas and a plum.
9:00pm, post workout: Protein shake
9:40pm, late dinner: A piece of  white fish baked with tomato and herbs. A very light dinner.

Tuesday Training:

7am CrossFit class: Handstand practice. Holds and HSPU's. Managed 2 HSPU's a couple of times. Tried kipping and managed a set of 3 unbroken. Slowly progressing. WOD was a blast - 2 rounds for reps, 1 min on, 30s rest: box jumps, v-sits, row (cals), press-ups. All Rx'd (surprised myself on the v-sits). 186 reps.
8pm Barbell Club Pure Strength: CRAZY!!! This is basically a chance for Big Sam to get a few people together and have a laugh at how much pain they're in. Underneath it all, there's a MASSIVE SADIST in there!! But it was good fun...
Shoulder press 3x3, then drop sets for max reps. Started at 55kg, worked down thru' 50, 45, 40, 30, 20. Only took 8 reps with an empty bar to reach failure. Funny as!
Pull-ups 3x3, 1 x max. Red band and max was also 3!
Not sure what the next 2 were called, but 2x16kg KB's for each exercise. Supersetted, 3 rounds
1: laying face down on an elevated bench, row type pulls, holding at the top with shoulder blades bleeding squeezed together for a couple of seconds, then KB's lowered slowly.
2: Like a bench press with KB's, only lying on the floor, keeping elbows narrow.
Then we did 3 rounds of max holds: Handstand, pull-up, hollow body.
Great class...


Wednesday (Partner WODnesday!!)

I worked from home today, which makes my eating a little different as I'm less confined to particular times when I can eat, particularly in the morning. I'm often not hungry in the morning, particularly if I've not done a 7am session at the box. So, no breakfast, but a brunchy panlette type concoction, only instead of blending the egg and banana, I just smashed the banana up with my fingers and dropped it into the egg and gave it a bit of a mix with a fork. Working from home also makes it easier to flex my day around a lunchtime workout!!

Wednesday Food
8:45am: espresso with coconut/almond milk
11am, brunch: As above (3 eggs, 1tsp coconut oil, 1 banana). Pour over coffee (V60 method, for anyone interested!)
1:15pm, post-workout: protein shake
3:00pm, late lunch: Broccoli soup (homemade), roast veg, roast chicken.
5:00pm, snacks: Some more roast chicken (picked the last off the carcass), some melon. V60 coffee.
7:00pm, dinner: Smoked peppered mackerel, wilted spinach, salad leaves, tomato, cucumber, spring onion, beetroot, 2 fried eggs. Some more melon and 8 grapes!
8:00pm: Coffee (V60).

Wednesday Training - 12pm CrossFit Class
Great warm up inc. tiggy scarecrows!!
Shoulder press 4x3; Pull-ups 4x3
Pressed 2 sets at 55kg, but needed to drop this to 50 for the other 2!
Pull-ups done with a thin purple band. Getting better.
Partner WOD: 15 min AMRAP, alt rounds:
7 KB swings; 7 KB push press
7 ring rows; 15m broad jumps
I used the Rx weight 2x20kg and worked with fellow 30 dayer Tom Outterside. We completed 14 rounds and 3 KB swings. Happy with this, particularly with completing all my KB work Rx and unbroken, despite all the shoulder work in the previous 16 hours!!