TESTING- Day 6

Workouts:
1RM PS- 31kg
20 min AMRAP - 2rds + 33

• 20 Thrusters 65#
• 20 Chin ups (w/ band)
• 20 Burpees

How I Felt:

I felt good with the AMRAP. I know that I am not quite at the point to do 95# thrusters or strict chin ups without a band for this heavy of a wod, but I was very pleased with my performance at the weights I did. It was still a struggle for me, but the good kind of struggle.

My 1RM PS did not look pretty, but I was happy I pushed through it. I was very happy with my 30k PS -- it felt smooth and went up relatively easy. Overall, I am happy with the day.

Nutrition:

Meal 1- 2 eggs w/ 2oz turkey, 1/2c asparagus, 1c spinach, 2T salsa, cup of mixed berries
Post-wod- Progenex Mix
Meal 2- 3.5oz flank steak, 2/3c quinoa, 1.5oz avocado, 1c broccoli
Meal 3- 2oz turkey, 1T almond butter, 4oz baby carrots

**Crawfish boil for the rest of the day** ("cheat meal")

Fluids:
H2O- 120oz
coffee- 12oz
sparkling water- 16oz

Sleep- 7 hours

TESTING- Day 5

Workout:

10min AD for calories- 129 calories

How I felt:

I have never really done the airdyne before, so it was definitely a little tough. I tried to pace myself enough while still pushing myself as hard as I could. My legs definitely felt that one.

Nutrition:

Pre-wod- 2 eggs, 2oz turkey, 2T salsa, 1c spinach, 1c kale, 2.5oz sweet potato
Post-wod- Progenex (1 scoop recovery, 1 scoop more muscle)
Lunch- 3oz steak, 2/3c quinoa, 1c broccoli, 2oz avocado, balsamic vinegar, "All-In-One" Vega shake
Snack- 9T egg whites, 1c spinach, 3oz carrots, 1sm orange, 2T salsa, 1.5oz avocado
Dinner- 4oz talapia, 1c asparagus, 6oz sweet potato, 1T olive oil
Pre-bed Snack- Power Crunch bar, 1T almond butter, 1/4 scoop casein, 1c strawberries

Fluids:
H2O- 120oz
coffee- 12oz
sparkling water- 16oz

Sleep- 7-8hrs

TESTING- Day 4

REST DAY!

Today was definitely a much needed rest day. My body was beat after the rowing yesterday. My core, my glutes, my hips, and my arms were all nice and achy (the good kind) when I got up this morning. Took the day and really let my body relax. Took breaks from computer work to do mobility and stretch. I did some rolling out and used the PVC pipe to do pass throughs and around the worlds. Ready for some Aerodyne tomorrow!

TESTING- Day 3

Workouts:

A 50 Ring dips FT- 4:36

**Still trying to figure out how to upload the video?? It keeps telling me there is an error**

B 1 hour row for distance- 11,956 meters

How I felt:

During the ring dips, I felt alright, but not great. Ring dips are difficult for me, but are much better quality that they used to be. When it came to the row, I stayed at a steady pace throughout almost the entire hour (staying between 2:20-2:25). I did get off the rower a few times to stretch my back and butt, grab a small sip of water, and chalk up my hands. (I never thought I would ever have to use chalk for the rower ...). More than anything, the rowing was a mental thing for me, telling myself to just keep going and stay steady.

Nutrition:

Pre-wod- 2 eggs, 1.5oz chicken, 1.5c spinach, 3T salsa, 1/2c quinoa
Post-wod- Progenex (1 scoop more muscle, 1 scoop recovery)
Lunch- 3oz turkey, 4oz sweet potato, 1c broccoli, 1/4 avocado, 1/4c quinoa
Snack- 1 med apple, 1oz mixed nuts, 1oz jerky
Dinner- 4oz tuna, 1/2 avocado, salad w/ beets, broccoli, asparagus, carrots, and balsamic vinegar
Pre-bed Snack- 4oz sweet potato, 3/4 scoop casein, 1.5T almond butter, 1/2c almond milk

Fluids- H2O: ~110oz, unsweetened pomegranate tea: 24oz, coffee: 12oz, sparkling water 12oz

Sleep- 8 hours

TESTING- Day 2

Workouts:

A1 Squat Clean 1RM- 45kg
A2 Front Squat 1RM- 125#

B 3 x 500m rows @ max effort

1. 1:53
2. 1:55
3. 1:58

How I felt:

I felt a lot better than yesterday! I think that my pre-wod nutrition definitely helped with that. My body definitely did not feel as fatigued as Monday. My lifts felt good -- I was very pleased getting a 45kg SCl and my front squat went up 10# from when we did it a few months back! I know (especially after watching the videos) that my bounce back and fast twitch muscles need some work to get me back up out of the bottom of both lifts, and I am looking forward to working on that. My rowing felt good (and by "good" I mean: I still can't feel my butt/legs ... ). Getting excited to do an hour more of it tomorrow!

Nutrition:

Pre-wod- Pre workout Vega Protein shake

Post-wod- Progenex (1/2 more muscle, 1/2 recovery)

Breakfast- 2 eggs, 2oz flank steak, 1/4 quinoa, 1.5c spinach, 2T salsa

Lunch- 4oz turkey, 1/4 avocado, 4.5oz sweet potato, 1.5c broccoli

Snack- Vega Vibrancy bar, 6oz baby carrots, .5oz unsalted mixed nuts, 1c cucumber

Dinner- 3oz chicken, 2c brussel sprouts cooked with .5T olive oil, 1/2c quinoa

Pre-bed Snack- 1med banana, 1/2scoop casein, 1/2c unsweetened almond milk, 1.5T almond butter

Fluids- H2O: ~100oz, coffee: 12oz

Sleep- 8.5 hrs

TESTING- Day 1

Workouts:

A1: Strict Press 1RM - #60
A2: Weighted Chin Up 1RM - #5

WOD - 18:17
7 PS #55
7 HSPU 2 ABMAT
14 Pistol

*Jess recorded this, but is having trouble uploading / sending the video. Hopefully this will be worked out ASAP.

How I felt:

I was a little fatigued from the start. I am not quite accustomed to working out at 6:30am and still need some time for my body to adjust. During the strict press and chin up, I felt a little "stuck" during my heavier, failed attempts. During the wod, I began with 60# and 1 ABMAT, but instantly felt a little light headed and "off"-- I have a feeling this was due to my body not being used to this early of a workout and also to too little fuel beforehand. I debated stopping the wod and trying again later, but instead took some weight off, added an ABMAT, and started over. I was a bit frustrated after todays performance, but after some reflecting, I realized I have nothing to be frustrated about. I gave it everything I have, and as long as I am giving it my all, that's all I can ask of myself. I have to remember that I am still very new to this and am still building strength and technique -- and this week of testing is to help me see what my starting point is, because it will only go up from here. I cannot get caught up in how much weight other people are doing, because they are not me. They have different body compositions than I do, different strengths than I do, and have been CF-ing for different amounts of time than I have. I am doing this programming for a reason, and it is to better myself, and the only way I can reach my true potential is by being honest with myself and leaving my ego at the door.

Nutrition:

Pre-wod- Nothing
Post-wod- Progenex (1/2 more muscle, 1/2 recovery)
Breakfast- 2 eggs, 1.5oz flank steak, 1c spinach, 2T salsa, 1/2c strawberries, 1/4c red quinoa
Lunch- 4oz turkey, 1/4 avocado, 1c broccoli, 4oz sweet potato, dijon mustard
Snack- 1.5oz beef jerky, 3T hummus, 2T salsa, 4oz baby carrots, 1/2c cucumber, .25oz mixed nuts
Dinner- 1c kale, 1.5c spring mix, 1/2c chopped brussel sprouts (all sauteed in 1/4T olive oil), 1/4c red quinoa, 1/4c cucumber, 4oz grilled chicken, balsamic vinegar
Pre-bed Snack- Shake w/ 1/2scoop casein protein, 1med banana, 1T almond butter, 3/4c unsweetened almond milk, 1t cinnamon

Fluids- H2O: ~120oz, brewed coffee: 12oz, sparkling water 16oz

Sleep- 8hrs