Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Sarah]

01/11/2011
DIET
10:00am
3x organic egg whites
1x organic egg yolk
50g shredded chicken leg- no skin
1 tbs tomato puree
1 tbs shredded cheese
- cooked in 1 tsp olive oil
-150mL orange juice

12:00pm
Green tea

1:00pm
2 tsp vital greens
1x cod liver oil
1 tsp fish oil

1:30pm
2x raw carrots (home grown)
120g shredded chicken breast- no skin

3:00pm
3x pieces of homemade chocolate- 80% cacao
-Cherries, cashews, and raw cacao

6:00pm
1x scoop vitargo

8:15pm
1 1/2x scoop gold standard whey
1 tbs sustagen
-mixed in water

Water intake: 2.5L

Activity
I had an easy day today since having a really hectic 3 weeks. I needed it.
Sleep
10:00pm - 9:30am

11:00am
30 minutes of flexibilty work

5:40pm
3km jog/walk with 15kg vest
= 30:12 min

6:30pm
Crossfit
Backsquats: 50, 60, 70
Strict press 30 (12) and situp (24): 9:53
Pull up (12) and hollow rock (24): 6:18
Prowler: 32m

General
I feel dreadful due to caffeine withdrawals. Every inch of my body hurts and I constantly want to go to the kitchen and make a cup of coffee. This sucks
I know it is worth it though.

[Sarah]

The adventures of the caffeine detox
Before I summarise my past week I need to make it clear how much caffeine I had been having for the past 3 weeks. Im talking about a minimum of 3 cups of coffee and a preworkout (stimulant based) everyday. For a previous non-coffee drinker this was a drastic change.

02/11/11
I woke up with a dreadful headache but thought it would go away so I went to training.
I was wrong and it didnt go away. I ended up sitting out for the entire time.
I napped before work and barely ate due to a lack of appetite the entire day.
I stupidly went to the gym with my friend that night and it only made me worse.
I went to bed extremely early that night...with a headache.

03/11/11
I woke up with a headache which sucked.
I also broke my diet which was even worse.
My motivation is non-exsistant and I am extremely depressed.
I didnt think caffeine could do this to you. I have definately learnt my lesson!

04/11/11
My headache came later in the day which was a refreshing change.
I drank alot today...we're talking +3.5L
I went to the coast after work and stayed there for the weekend. It really helped.
My adrenals are stuffed!

05/11/11
My headache came that night which was a big surprise and I am almost certain it only came because I was out late and in heels.
I broke my diet again but I felt so unbelievably better so it didnt bother me as much as it normally would.

06/11/11
Today was the first time in months that I have woken up feeling completed rested. It was fantastic.
I didnt nap at all throughout the day and I was the most sociable I have been for the past week.
My headache didnt come at all

Overall I would say that I am lucky I am young because I am almost certain that if I was older it would have taken much longer to recover.
I dont feel like my old self yet but I do feel much better and A LOT healthier!!
I have learnt my lesson...caffeine sucks and I need to learn moderation

[Sarah]

07/11/2011
DIET
8:00am
2x organic eggs
-cooked in 1 tsp olive oil
-seasoned with pepper
1 english tea black
1 tsp fish oil

10:30am
2x strawberries
2 tsp vital greens
1x cod liver oil
1x tribulus

2:00pm
150g tuna
-1 tbs tomato sauce
Broccoli and mushrooms
-1 tsp butter
1 english tea black

4:30pm
Hydrolysed protein shake
1 tbs L.S.A
2x magnesium/cramp bark formula

7:00pm
2x organic boiled eggs
-1 tbs tomato sauce
mushrooms

9:00pm
2 pieces dark chocolate

Water intake: 2.5L

Activity
Sleep: 9:30pm-5:00am

6:00am
Crossfit
Strict press: 30, 30, 32.5, 35, 37.5(failed)
Elizabeth: (40kg)14:50
1km row: 4:19
Abs

-Planned on doing a 5km run but leg cramps ruined that idea. Decided to have an easy night. Still getting over this stupid caffeine bender.

General
I had the worst muscle cramps I have ever had this afternoon. I was crying. I had the deep heat out and hot water bottle. They still kind of hurt to be honest. They should be okay by tomorrow.

QUITTERS NEVER WIN

[Sarah]

08/11/2011

DIET
8:30am
2x organic eggs
-cooked in 1 tsp olive oil
-pepper
1 tsp fish oil

9:00am
2 tsp vital greens

11:00am
1x whole cucumber

2:00pm
Broccoli
-1 tsp butter
Planned on having salmon but it was rancid after sitting in an off fridge at work so I had to improvise...definately not paleo
1 tsp cacao powder to curb chocolate cravings
1 scoop protein shake
1 tsp peanut butter

4:00pm
1x cod liver oil
1x tribulus
1x siberian ginseng

7:00pm
3x boiled eggs
-1 tbs tomato sauce
90g grilled chicken breast

8:00pm
2x mersyndol
1 scoop magnesium

ACTIVITY
6:00am
Crossfit
Thruster 80% 1RM: 42.5KG
Fran rx'd: 9:31
-First time I have ever done fran rx'd. I concentrated on my form. Performed the 21 and 9 thrusters unbroken. 15 thrusters was broken into 2 parts. The pull-ups let me down. Need to work on this. Over-all Im pretty happy with how I went. I will perform Fran again in my own time at the end of next month to see if I've improved much over the next 2 months
Finisher in teams

I start back at the gym tomorrow. Very excited

GENERAL
A bit moody today but overall quite good. Since not having caffeine I have noticed that Im not so paranoid anymore. Feeling quite calm tonight

Note to self: I need to get my body fat percentage and some measurements done before this diet kicks in. Hopefully I will get it done on thursday and have it posted. It will be interesting (and scary) to find out the stats!

[Sarah]

09/11/2011

DIET
8:15am
2x eggs
-cooked in 1 tsp olive oil
-pepper
1 tsp fish oil

9:00am
2 tsp vital greens

10:40am
1x mandarine
1 cup black tea
1x cod liver oil
1x tribulus
1x siberian ginseng

12:45pm
Salad with pineapple and crab
2x amino acid chewables

4:00pm
Hydrolysed protein shake
1 tbs LSA mix

6:00pm
Methionine, L-carnitine, acetyl L carnitine: 5g
Glutamine while training

9:30pm
1 breast charcoal chicken
-crushed garlic and olive oil
100g tabouli

10:10pm
Magnesium

I had A LOT of supplements today!!

Activity
Sleep: 10:30pm-5:00am

6:00am
Crossfit

Strict press: 35kg
3 rounds- 10 pull-ups, 10 rings dips, 50 air squats: 12:25
-I used one side of the orange band for the majority of my ring dips...I am so happy with this. My chest is definately getting stronger. I focused on full ROM too
Death by sprints: 6 rounds

7:00pm
Gym

Squats 5x8 @ 60kg
-pause at bottom of each rep, no pause at top
Deadlifts 5x8 @ 80kg
-touch and go
Quad leg curl 3x15
-heavy drop set: 80kg for 5, 70kg for 5, 60kg for 5
Hamstring leg curl 3x15
-"heavy" drop set: 40kg for 5, 30kg for 5, 20kg for 5
Calf raises 3x12 @ 77kg
-Slow and full ROM
Abs

I need better gym exercises.

GENERAL
Getting my body fat % taken tomorrow...should be fun

[Sarah]

10/11/2011

DIET
9:00am
3x boiled eggs
-1 tbs tomato sauce

10:30am
1x black tea
1 protein shake

1:30pm
1x breast chicken no skin
Green salad
-balsamic vinegar and olive oil

4:00pm
1x protein shake w/ goats milk

9:30pm
1x small greek salad

10:00pm
1x magnesium

Water intake: 3.1L

Forgot to take my supplements today

ACTIVITY
Sleep: 11:00pm-5:00am
Sleep: 9:30am-10:30am

6:00am
Crossfit
Backsquat 1RM: 80kg
-I beat my previous 1RM by 10kg so I am really happy with my result
Strict press 1RM: 37.5kg
-I beat my previous 1RM by 2.5kg not that much but I am still very happy with it!!
5km row: 21:37
-Average pace was ~2:08 pretty pleased with that as a starting point. Focused on form...(thanks to Rich for harping on about it haha) I will do this again at the end of next month and see if I have improved.

7:30pm
Gymnastics
Hollow rock variations
-I need to learn to love these...
Muscle up strengthening exercise variations
-ripped the skin off my wrists tonight...oh well atleast I know Im doing it right
Handstand variations
Handstand forward rolls
-Apparently in order to properly learn a handstand walk you need to learn the forward roll. I had no idea. Hopefully all this falling pays off haha
Core strength variations
-My core strength is terrible I really, really, REALLY need to work on this.

GENERAL
After tonight I finally realise my major fitness flaws. Im sad but at the same time I am happy because know I can improve on them.
Due to Dimitri the gymnastics coach and Rob constantly going on about form and ROM it has finally sunk into my brain. As Dimitri says:
PERFECT PRACTICE MAKES PERFECT

[Sarah]

11/11/2011

DIET
Slept in so missed breakfast

10:00am
100%natural yoghurt
-1 mango diced into it

1:30pm
1x large greek salad
-olive oil and balsamic vinegar dressing
1x cod liver oil
1x magnesium
1x tribulus
2 tsp vital greens

2:00pm
BCAA complex

8:15pm
Classic quarter w/ breast
-I had red rooster tonight. I really regret it because I know it wasnt worth breaking my diet. My day had just been so hectic that I just didnt care to cook last night. I have learnt my lesson the hard way and I wont be making any mistakes like that again!

Water intake: 3.1L

ACTIVITY
Sleep: 11:00pm-5:00am
-We were planning on coming to crossfit but I woke up sick.
5:30am-8:00am

6:30pm
Crossfit
3 rounds of 8 min, 2 min rest- 5 min hspu, 2 min pull-ups, 1 min air squats for reps: 274
- Instead of doing pike hspu I decided to try the real deal. On a good rep i was ~20cm away and on a bad rep I was about ~30cm. I will work on these. No more pikes.
40 wall balls, 200m run, 20 wall balls, 400m run, 50 du: DNF in time but still finished it for myself.
-Shoulders were destroyed so my wall balls were dreadful. Made sure I got the ball on or over that stupid green line every rep. Strung 36 du in a row

General
I need to re-think my training program, perhaps to include more gymnastics I think? A little bit confused

[Sarah]

12/11/11-13/11/11
I had some pretty shitty news on saturday which ruined my whole weekend.
Broke my diet and physically unable to train although mentally capable.
I will be okay by tomorrow though. Just need a good nights rest.

[JessCoughlan]

Hope you're ok Sarah! Stay strong, you're killing it training and diet wise