01 November 2011
Hour long commute = early morning training. Thank God I didn’t have to be in the office until 9 am, which means I could attend the 5:45 am “class”. By that I mean, I showed up to CrossFit Tuscaloosa at 5:40 am and it was me and “Shrek” (one of the other trainers). That’s it. Tuesday mornings are slow, and since we did “Bradshaw” yesterday, I should have known it was going to be sparse. I harassed Shrek into doing the WOD with me so I wouldn’t have to go it alone.
Today’s WOD:
15-12-9-6-3
Push Press (135/95)
Bar-Facing Burpees
Score: 11:48 (75#) – totally underestimated the effects of “Bradshaw” and a new clean & jerk program I started yesterday on my shoulders. Whoops.
Followed it up with:
3 x 20 GHDs, 90 sec. rest.
Score: 5:38
I have a feeling tomorrow my shoulders are going to be fried. Must remember to ice the left one (recovering from a torn rotator cuff from June) tonight.
Also, since one thing Drew has hounded me about for 3 years now is my diet, I will put in what I eat. I am one of those people who always says “I CrossFit so I can eat whatever I want.” True. But not. Whatever I want used to mean I’d never pass on a good burger, a good glass of wine, cheese of any form, and really anything that just made my mouth water. Now whatever I want, or at least what I’m trying to want, is the clean stuff. Sticking to the clean foods of lean protein, tons of veggies, fruits, and healthy fats, taking my supplements of whey protein and fish oil. I know I’ll never be an angel eater – I dated a French chef for a year ….I am a foodie before being a CrossFitter. But I’m working on being a cleaner eater, eating fresh and often.
Pre-morning WOD: 1 scoop Advocare Spark energy
Post-morning WOD: 1 scoop Body Fortress Whey protein Chocolate – this is what was available at Walmart last time. Pretty gross. Miss my EAS. Word of Advice: put in milk or chug down quickly.
Breakfast (about 1 hr after WOD 7:30 am): turkey & parmesan omelette, cottage cheese w/strawberries
Lunch (12:30 pm): Zoe’s Kitchen protein power plate w/side of white beans
Snack (7:15 pm): Chobani Nonfat Honey Yogurt w/pecans and strawberries
Dinner (8:15 pm): 4 oz baked chicken w/veggies stir fry
Lessons from today - planning is going to have to get better. Got rushed this morning and didn't pack an afternoon snack which = cranky around 5 pm. I don't do well going longer than about 4-5 hours without eating. Luckily traffic wasn't bad, so I was able to get home by 6:45. The Plan was - take Rhett Butler for a short run, buy groceries, eat dinner, do more work, sleep. But here's what happens when cranky face sets in: buy groceries hungry (thank God for the grocery list - otherwise I'd have found myself in pastry heaven and justify having something like a scone or Starbucks pumpkin bread and coffee for dinner), get home and have no energy to make dinner let alone go for a run. Luckily, roomie was making dinner and offered to share some chicken. Quick stir-fry up some veggies to go with it and somehow got through the dinner.
We'll see if I can plan for tomorrow better....
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