I am so ready to be back in my routine of eating healthy and working out! Since I have been on vacation, I have pretty much eaten whatever I wanted and have only run a few times. (I can relate to your post Yatta! I have been a piggy too. :) ) At least my back is healed enough that I can run now. Yay! But I am actually craving the intense CrossFit workouts. So maybe the small break in my regular routine was just what I needed to get motivated again.
Can't wait to see you all on Wendesday!
Starting my food posts again!
ReplyDelete1/3/11 Food Log:
Coffee (splash of non-fat milk)
2 eggs (1 egg white/1 yolk)
Chicken Breast, Cauliflower, Broccoli
Orange
Chicken Breast, Mushrooms, Side Salad
Banana & Almond Butter
H20 throughout the day
1/3/11 Performance:
HORRIFIC! I could not snatch, I could barely OHS the bar
The WOD was even worse. Maybe it is poor eating habits, maybe I just suck. Only time will tell.
Camey - We defintiely MISS U! Can't wait to have you back!
1/3/11 food post:
ReplyDelete530a: banana, kind bar, almonds
8a: about 4 cups of fruit salad
10a: beef brisket and turkey
1p: clif protein builder bar
7p: turkey, mixed veggies, banana+almond butter, apple
no beers. first time in about a week. ha.
For New Years, John A brought over a tin of chocolate chip cookies dipped in white chocolate as well as some chocolate covered Saltines that also appear to be deep fried or something. Needless to say, the gift was much appreciated.
ReplyDeletecoffee w/ heavy whipping cream and almond milk
ReplyDeleteMeal 1: egg keish (sp?(equivelant of about 2-3 eggs, spinach, peppers and pico)), 1/2 avocado, 4-5 oz of siroloin tip and spicy pork sausage
Meal 2: "salad" of mixed greens, 6 or 7 oz of slow cooked sirloin roast, sun dried tomatoes, 1/2 avocado, 1-2 tblspn avocado dressing, a small amount of goat cheese
Meal 3: 4 or so oz of sliced turkey (precooked from trader joes)
Meal 4: sauteed cauliflower w/ a few chuncks of butternut squash, 6-8 oz of chicken thigh/pork loin
Meal 5: handful of black berries and rasberries w/ a splack of heavy whipping cream (super tasty)
tyler, i need to get your quiche recipe(correct spelling i believe; did you learn anything at that sorry excuse for a university besides thinking that screaming "hawkeyes" is a great chant?) because im sick of eating hard-boiled eggs.
ReplyDeletealso, im now recruiting people to attempt today's endurance WOD with me thursday night:
TABATA - 20:10x8
1. Push Ups
2. C2 or Airdyne
3. Push Ups
4. c2 or Airdyne
This is meant to simulate a "brick." For those of you who ever plan on or have wanted to complete a triathlon/duathlon, this is a great type of endurance workout to incorporate the type of muscle confusion experienced during a transition (swim to bike, bike to run).
Haha so happy you took that stuff, Drywall. It needed to go or I was going to crush it all. Good stuff though.
ReplyDeleteTom, I may be down for that on Thursday... I'll let you know.
I'm A-coaching thur but I may have to squeeze in that endurance workout!
ReplyDeletesure thing chief.
ReplyDeleteIOWA HAWKEYES > chiefs/illini
(but i didnt learn much...)
Tyler's Man Quiches:
12 eggs
1 16oz carton egg whites
1 lb bag frozen chopped spinach (trader joes)
1 lb bag frozen sliced mixed roasted peppers and onions (trader joes)
16 oz fresh pico (stanleys (i strain the juice out)
spices - usually ceyenne and trader joes "21 seasoning salute"
I sautee the frozen spinach and peppers for a while and try to get all the liquid out so the quiches don't get soggy. I mix all the ingredients in a bowl so it's ready to to pour. I use ~6inch omlette pans or a bigger 12 inch pan. both are pretty non stick but i still oil the shit out of them. I probably use about 2/3 cup or so for the omlette pans. I pop them in the oven until they look done (maybe 10 minutes) and let them cool. I've made them in cupcake pans also and that works best with silicone cupcake liners so they don't stick.
using the bigger pans, i just cut them up into large pieces and throw them in tupperware. I usually dont add meat b/c my fiance eats them and she's a vegetarian so i add it after. You could cook them w/ meat in there (precooked meat) for sure and that would be much more portable.
they're perfect to nuke for a minute and throw in foil or a paper towel on the go.
word...
gracias.
ReplyDeleteMy upper back is killing me! I am trying to figure out if I slept awkward or if this stiffness could be from the WOD yesterday...any thoughts?
ReplyDeleteKB snatches? burpees? and bench (with proper form of pinching shoulder blades together coupled with the fact that one may not be used to that form...) id reason it could definitely be from the WOD...plus snatch balance and snatch work in the last couple of days. enjoy rae :)
ReplyDeleteYou could easily have strained yourself on the kb snatches or handstand pushups. Anytime you have to fight to get reps on something in later rounds, your supporting muscles can get tweaked. John A tweaked his neck on the kb snatches and I've tweaked on HSPU's in the past.
ReplyDeleteOn another note, I had a big breakthrough on the kb snatches. I struggled to not hit the crap out of my arm in practice, but by round 5 when I was tired, the motion just clicked for some reason. I picked up the 1.5 pood after the WOD and knocked out a few no problem. I like it when something you suck at just comes together all at once.
LOL - nice write up TW. I think you are right though. I just have not experienced this level of soreness in my back for a long time. Perhaps today needs to be my rest day...
ReplyDeleteAnother good point Drywall - that was the first WOD that I actually did the HSPU's...any suggestions on healing besides time and Motrin? Is it best to work through the pain or take a day off?
ReplyDeleteis it pain or soreness...like in my case, im perpetually sore. yet, i know the difference between soreness and pain, such as in my knees or a tweak in the back or neck (i.e. john A/drywall). if true pain, better to modify wods or rest it otherwise you run the risk of a serious injury. if soreness, stretching and warming up actually makes me feel a ton better.
ReplyDeleteIf it is a tweak or just soreness, motrin, stretching, and time are the only things that will make it better.
ReplyDeleteIf it is a tweak, avoid doing anything that uses that muscle for a few days. If it is soreness, suck it up.
The bigger thing I'd focus on is figuring out what caused it if it becomes a chronic issue as it isn't always obvious. Anytime I go really heavy overhead, I tweak my neck UNLESS I stretch before and during the workout. (You'll probably notice me stretching out my neck multiple times during presses or HSPU days.) Take note of everything you did yesterday, then also if it every happens again, and figure out what motions cause it. If you can stretch out the area when those movements come up in a workout, you should be fine.
Hopefully it was just a fluky one time thing.