Tuesday, November 30, 2010

High water

lower back still tweaked. didn't sleep much at all last night. energy ok today though.

swim wod - warmup 150, 50 pull, 50 pull& paddle, 50 pull

4 x 300 yds on 2 minutes rest with pull bouy & paddles. I love swimming with paddes even though it is slower I feel like i am able to work on my stroke more. I like the forced hand entry position. I read a great quote about a swimming stroke being like moving yourself hand over hand through a set of rings.  I really focused on anchoring my hand down on the entry and rotating my body through the pull. I recorded my times but honestly i really wasn't focusing on going as fast as possible as much as I was going after the form today. The rest felt entirely too long. I didn't feel like I needed it but I used it to stretch my shoulders out.

1 - 5.53
2 - 7:48 - I totally lost track of laps and there are def extra in this one
3 - 5:45
4 - 6.55 extra laps again as i lost count

Decided to swim a 300 with just the pull buoy and drop the paddes just to feel it, time was 5.49.
Then decided to drop the pull buoy and actually just swim a 300 and time was 4.48.
100 breaststroke to cooldown.

CF WOD - 20 minute AMRAP of
Row 400 meters
10 Shoulder Press @ 55lbs
Rounds - 7 completed.  was over 20 minutes by 5 seconds but i had 2 issues where i had to stop and reset the rower so im counting it as 7 round since i lost time on that. The shoulder press started out strict but ended up being a push press since my arms were really smoked from fran yesterday and the swim wod this morning. I made the call to push press it because i would have lost a lot of time and slowed down the wod if i had to strict press it. It felt better this way to keep the wod moving.

breakfast - 2 scoops vega wfo w/coconut water
breakfast#2 - 2 cups soy yogurt, 1 cup blueberries, 1 scoop vega wfo, 2 tbsp ground flax seed
lunch - 7 ounces tofu, 1 cup roasted yams
snack - slice vega pizza
dinner - 2 cups mushrooms, 1 1/2 cups zucchini,1 1/4 cup onion, 1/2 cup tomato sauce, 28 grams tvp.

“Don’t reach out for me,” she said
“Can’t you see I’m drownin’ too?”
It’s rough out there
High water everywhere
- Bob Dylan

Monday, November 29, 2010

positively fran

swim - 250 warmup. then 20 x 100s on 20 seconds rest. The 100s started at 1:39 and got slower each round by 1 seconds til i got to 1:42 i was able to maintain that for a few then it was slower by the second until I got to 1:45 which is where the rest of the reps ended up. Did this with my friend jeff who was kind enough to watch the rest clock for me and to beat my ass in every rep. 100 breaststroke to cool down.

cd wod - the much hated "Fran"! at women's rx which is
21 - 15- 9 of
65 lb Thrusters ( from the ground - front squat to overhead press)
time 8:26. 10 seconds faster than last time I did it. I lost some time taking gloves off during the wod. I was trying to protect my hands because they are such a mess but I just hate wearing gloves. I also dropped the bar a bunch of times so I had to clean it everytime from the ground. I also ended up doing a lot of 1 rep pullups so I had to reset the kip everytime, not the fastest way but I made it through it. I always dread this workout. It is one of my least favorite.

bfast - 2 sccops vega wfo w/coconut water
bfast#2 - 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax, 1 scoop vega wfo
lunch - 6 ounces tempeh bacon & vega vibrnacy bar
dinner - 7 ounces grit tofu, 1 cup yams

Bob Dylan summaries my feeling about fran below in positively 4th street.
You got a lotta nerve
To say you are my friend
When I was down
You just stood there grinning

You got a lotta nerve
To say you got a helping hand to lend
You just want to be on
The side that’s winning

You say I let you down
You know it’s not like that
If you’re so hurt
Why then don’t you show it

You say you lost your faith
But that’s not where it’s at
You had no faith to lose
And you know it

I know the reason
That you talk behind my back
I used to be among the crowd
You’re in with

Do you take me for such a fool
To think I’d make contact
With the one who tries to hide
What he don’t know to begin with

You see me on the street
You always act surprised
You say, “How are you?” “Good luck”
But you don’t mean it

When you know as well as me
You’d rather see me paralyzed
Why don’t you just come out once
And scream it

No, I do not feel that good
When I see the heartbreaks you embrace
If I was a master thief
Perhaps I’d rob them

And now I know you’re dissatisfied
With your position and your place
Don’t you understand
It’s not my problem

I wish that for just one time
You could stand inside my shoes
And just for that one moment
I could be you

Yes, I wish that for just one time
You could stand inside my shoes
You’d know what a drag it is
To see you

Sunday, November 28, 2010

zone - month #2 update

Just finished another month "in the zone" so here's an update on that.

First - the numbers! I lost an additional 4.1 pounds with a correlating 3.6 pounds of fat loss. body water percentage, muscle mass, bone mass and visceral fat stayed about the same. The only other change was my metabolic age dropped another 9 years to that of a 16 year old.

I did add blocks and up my fat over the course of this month which slowed the rate at which I was losing weight. It needed to be done I was having too many times where I felt like I was going to pass out. Just not enough calories to support my daily activities.

I still didn't get the time to read my zone book and I really need to do that! I tend to eat a lot of the same things over and over again because I know their zone values and I don't have to think about it but I would like to get away from that as I do believe variety is important to get as mant different nutrients into the body as possible and i think it makes it easier to stick with a program like this if you don't get too bored with it. I think the biggest change from my regular diet was how much brown rice I was eating. I didn't think I was eating a lot of rice then but since I basically eat no rice now it seems like it was a lot in comparison. I also basically cut bagels out too.

In regards to performance I have definitely seen better swim times.  I doubt that is only related to diet. I am sure it has more to do with spending more time in the pool drilling and training. I did have some CF pr's over the last month but more of the metcon variety then actually being able to move more weight around. Sometimes I think I just don't do enough heavy lifting to actually see my weights really go up.
Overall things are going well.

Steady as she goes

Thought my legs were feeling good til i got on the trainer to warm up. Did a 5 minute warmup and then into the torture wod. 30 minutes of 1 minute on 1 minute off followed by the even more fun 30 minutes of 50 seconds on 10 second off. Covered 9.98 miles. I wasn't able to ride as hard the back half of the wod but I did ride a consist effort with a good heart rate for the whole thing. Flirted with pukie a decent portion of the workout but I think that was because I ate too close to riding. Food has been weird the last few days. Not much of an appetite not finishing whatever I make etc. I've also been sleeping a lot longer than normal.

bfast - soysage, red &green pepper, onion, pinto beans
lunch - vega wfo w/coconut water, steamed broccoli & hummus, 2 tbsp peanut butter

well here we go again
you've found yourself a friend that knows you well
but not matter what you do
you'll always feel as though you tripped and fell
so steady as she goes
 - jack white

Saturday, November 27, 2010

working hand blues

bike - on trainer - 5 minutes warmup then 3 rounds of 9 minute TT on 3 minutes rest.
Round 1 - 2.19 miles
round 2 - 2.19 miles
round 3 - 2.22 miles

CF Wod - 10 rounds of 10 pullups and 10 dips. I was dreaing this one as neither pullups nor ring dips are my thing. I wore gloves ecause my hands are still a mess. They helped a little, no tears this time but my hands are still a red puffy mess. Time was 21.24 but I wasn't really going for time because my ring dips were done as negatives. I would press/ jump myself off the ground into the top of the ring dip and lower myself as slow as I could. All pullups were done kipping. Just happy that one is in the books.

Now I'm down on my luck and I'm black and blue
Gonna give you another chance
I'm all alone and I'm expecting you
To lead me off in a cheerful dance
Got a brand new suit and a brand new wife
I can live on rice and beans
Some people never worked a day in their life
Don't know what work even means

Meet me at the bottom, don't lag behind
Bring me my boots and shoes
You can hang back or fight your best on the front line
Sing a little bit of these workingman's blues
- bob dylan

Friday, November 26, 2010

Tales of Yankee Power


swim - 200 to warmup. Then 30 rounds of 50s on 1:20.Times ranged from 41 to 46 seconds. I was able to maintain the pace fairly well for a long time even though I was hurting on the rests. Got sick after the 28th rep but I was still able to make it through the last two. Even though it was a reasonable rest time I think it was just the high number of reps that got to me. It wasn't a big deal,all i had in my stomach was water. I felt really hot in the pool today though like i couldnt sufficiently cool off. I wanted to dump my water over my head.

CF wod
Row 4 x 400 meters, rest as needed between Thankfully I took a decent rest and it was only 4 rounds or I might have puked again!
1 - 1:33
2 - 1:34
3 - 1:36
4 - 1:35
I just couldn't go any faster on these even though I was trying too. Stretched and foam rolled between rounds.

bfast - 1 cup soy yogurt, 1 cup soymilk, 1 scoop vega wfo, 2 tbsp ground flax seed, 1 cup blueberries
snack 1 scoop vega wfo w/coconut water
lunch - 2 slices roast, broccoli and green beans, mashed potatoes, 15 smoked almonds
snack - 1 scoop vega wfo w/coconut water
dinner - grit tofu & chickpea chocolate cake

Well, give me a minute, let me get it together
I just gotta pick myself up off the floor
I'm ready when you are, senor.
- Bob Dylan

Thursday, November 25, 2010

Gonna Change my way of thinking

11/24/10 food continued

snack - 2 scoops vega wfo w/coconut water
dinner @ blossom - soy bacon cheeseburger w/sweet potato french fries
snack - clif builder bar

The bob dylan show last night at terminal 5 in nyc was incredible. Dylan rocked the house showing he is still an incredible performer not only an excellent songwriter & recording musician.

My foot actually hurt from just walking around the city for a bit. It's really sad but consistently a pain.

Had a quiet thanksgiving, only workout was 30 minutes on the bike trainer in which I covered 7.75 miles. This was one of my first rides of continued duration on the trainer and i tried to keep my effort consistent. I would have liked to ride outside but it snowed here today. yuck! it's that time of the year again!

breakfast - peanut butter

ThanksLiving Dinner -
Hazlenut Cranberry Celebration Roast En Crute, Mashed Potatoes w/Carmalized Onions, Broccoli with Garlic Soybutter & Cashews, Roasted Beets in Fennel Oil, Garlic-Glazed Green Beans, Homemade Biscuits & Chickpea Chocolate Cake

Gonna change my way of thinking
Make myself a different set of rules
Gonna put my good foot forward
And stop being influenced by fools.
 - Bob Dylan

Wednesday, November 24, 2010

dylan time

front squats
warmup: airsquats, 45x10, 65x5
85x3, 90x3, 95x3, 100x3, 105x3, 110x3,115x3,120x2 ditched it on the 3rd rep, 105 x3, 110x3, 115x3 (form was getting shitty on these), 95x3 ( this felt heavier then it should have so time to call it a day)
immediately into 20 minutes of 1 leggers on the trainer. 1 minute each leg before switching legs. did a five minute warmup on it first. I was surprised with how high my hr got doing this. rode 4.22 miles this way.

bfast - 2 cups soy yogurt, 1 cup blueberries, 1 scoop vega wfo, 2 tbsp ground flax
lunch - grit tofu, broccoli, black beans, peanut butter

headed to nyc to see bob dylan!

Tuesday, November 23, 2010

karen revisited

swim - 200 warmup. feeling the chest from the bench yesterday.

10 rounds of - 100 yards and 10 pushups.

1 - 1:37
2 - 1:46
3 - 1:50
4 - 1:51
5 - 1:46
6 - 1:48
7 - 1:49
8 - 1:52
9 - 1:52
10 - 1:48
I have never hurt as bad in a swim as I did doing this wod.  It was good for me though. I never had to break or rest on any of the pushups. It was basically the 100 immediately out out of the pool onto the deck, banged out the pushups with the hand release (which hurt like hell because of the benching yesterday) then slid right back into the water for the next round. The pushups really fatigued me for swimming.I actually started feeling a little better in the middle of the workout but by the last 3 i was pretty cooked. I felt so hot swimming like i couldn't cool off.
then 500 of drills
100 switch, 100 catch, 100 drag, 100 paddles, 100 kick. I am obsessed with paddles. I want to swim with them all the time!
100 breast stroke to cool down

cf wod - "karen" which is 150 wallballs for time.  I used a 14 lb ball and hit it between the 9 and 10 ft target. 14lbs at 9 ft is women's rx for cf.  Time 14:25 I tried to find the last time I did this but haven't been able to yet. Just curious to see the time difference. My wallballs were looking better. although my chest hurt on every throw and catch.

so my fruit smoothie with protein powder gelled into a disgusting mess again today. I couldn't stomach it.
bfast - vega wfo w/coconut water - 12 almonds
snack - clif builder bar - 12 almonds
lunch - 6 ounces soysage, 1 red bell pepper, 1 green pepper, 1/2 onion, 1/2 cup black beans, 36 almonds
dinner -spinach salad with strawberries (1cup), steamed broccoli, black beans 3/4 cup and  8oz cumin lime tofu (salads are hard to eat, they are cold. they are messy and they take forever to eat but im trying to learn to like it)

Monday, November 22, 2010

horizontal plane

woke up sore this morning, most likely from the bike beat downs yesterday. Food wasn't the greatest yesterday and I think it affected my recovery. But today is another day so Ill be better about it. I was just so tired after the ride yesterday didn't feel like eating/cooking etc. 

swim - 200 to warmup, tried to loosen up a bit, somewhat sucessfully then 500 of drills.
100 - switch, 100 catch, 100 drag, 100 paddles, 100 kick
Had a 30 minute Time trial to do. In fantasy land I wanted to hit 60 laps for this TT as that would give me an approximate oly distance tri swim at 30 minutes.  Now I didn't actually think I could do this but I would be totally stoked if i did! My 30 minute alarm went off while I was on my 58th lap if I counted correctly which is always an issue for me when I get a high lap count. Again, athlete not mathelete. Finished it off with breaststroke. So my official lap count for the swim was 57 completed laps at 1,425 yards. So less than 75yds short of where I wanted to be.  I liked this higher time trial because it really forced me to focus on swimming hard for a long time which I know when I get tired the form start getting sloppy and the speed starts going down but I really tried to stay on it when I noticed myself slipping today. Maybe If i was able to just nail it the entire time I would have hit it. next time! It was still a solid effort as my swimming is def getting better but it isn't as good as I would like.

5 rounds of max reps
Bodyweight bench

I modified this workout a bit. I wanted to use dumbbells instead of a barbell so that I had to stabilize the weight which I just think is more important is my shoulder strength than putting up bigger weight at this point. Why? because I didn't want the good shoulder compensating for my surgical shoulder. Also I didn't count the termination of the pullup set as a dropoff from the bar but rather if I didn't immediately jump back up into the kip it was over. In trying to decide what weight to use it warmed up with
20sx 5 (40)
30x5 (60)
35 x 3 (70)
40 - fail - wow i haven't benched in awhile. I've had 45s up in the past for my 1 rep max.

lynne     DBP   pu
round 1 3 /15
round 2 4/10
round 3 3/9
round 4 2/10
round 5 3/8

This felt pathetic. The pullups were crap because my hands are still a mess from the last day of pullups so they were bleeding which didn't make me want to really go after it on the pullups.

I was annoyed with my bench so afterwards I did some more work on it since I had very few reps during the wod. did a max set at the following with dumbbells.
30  x 9
25 x 11
20 x 20
25 x 10
30 x 6
35 x 1
30 x 5

bfast - 2 cups chocolate soymilk,1 cup strawberries, 1/2 cup blueberries, 2 tbsp ground flax seed, 1 scoop vega sport performance protein ( this froze or something and was ridiculously thick but it's all i had so i had to deal with it) 9 almonds
snack - 2 scoops vega wfo w/coconut water & 12 almonds
lunch - 8 ounces grit tofu, 1 cup roasted yams & ruttabagas. 15 almonds
snack - vega vibrancy bar
dinner - 8 oz grit tofu, 1 cup red beets, 24 talks asparagus

Sunday, November 21, 2010

double bike day

double bike day today.  I started the day with 32 rounds of tabata on the bike trainer. 20 seconds on and 10 seconds off. posterior chain was hurting. covered 4.61 miles with a avg 13 mph avh hr 140.

I was able to get my bike out on the road today for a 2 hours ride. I did 1,732ft of climbing. After about the 1st hour my lower back was killing me. I pretty much had to will myself through the entire second hour of the bike as I was really hurting. Not sure if it was from the cold, the climbing, the combo or just not enough in the tank today. I was able to keep moving on the bike but towards the end of the ride it really was just to keep moving instead of really riding. Covered. 23.34 miles in 1:56. avg 12 mph. 138 avg hr. I was a little disoriented getting off the bike.

bfast - 2 cups chocolate soymilk, 1 cup blueberries, 1 scoop vega sport performance protein, 2 tbsp groundflax seed
lunch - 2 scoops vega wfo w/coconut water & 15 almonds
snack - clif builder bar - 3 tbsp peanut butter

Saturday, November 20, 2010

team time

xx/xy partner team wod - kyle and I took second place! :)

event 1 - 100 partner situps. team sits facing each other and must do them together and touch each other shoes at the top. We won this event! I knew this was going to be a strong event for me going into it because after fighting I have good core strength and can whip through situps fast. 3:14 was our time. both of us were actually having issues with our ab balls rolling out from under us but we never broke our cadence and we smoked through them!

event 2 - Move 10,000 lbs with 1 bar equally as a team as follows.
xy - Clean & jerk
xx - deadlift
Since kyle and i are both athletes not mathletes we decided to use a 100 pounds and switch back and forth after 5 reps for 10 rounds. This was an excellent strategy as we won this event! we went smoking fast and honestly it was really easy for me because 100 lbs is a light dead for me so kyle would bang out the C & J's and I would catch the bar off his drop and grip and rip the deads without any issues. I actually was able to just romanian deadlift them because of the weight which worked better because it is faster than having to setup for them. Someone told me afterwords that I looked like I was just shrugging the weight. Time 5:27.

event c - 100 partner wallballs  @ 16lbs - if anyone drops the ball - 25 pushups by both team members
xy - because using womens weight had to do 3 med ball cleans for every wallball.
This is the event I was most concerned about because I normally use a 14 not a 16 and I sometimes have accuracy issues with wallballs. but i was so focused on this that these were the best wallballs I have ever done! There was no way I was dropping the ball  and doing the pushups because you would be out of the comp time wise if I did that. I never put the ball down and every throw I had was picture perfect because i wanted them to count. I swear I have never done a wod where I was able to count every single wallball and never took a break doing them. Honestly I think it was because i got extra rest time when he had to clean it so I was never hurting and just felt strong when throwing. I like having the pushup penalty and the partner for these because it really pushed me to get through them. And now that I know I can do these well I am not letting myself off the hook on them when I go solo! We came in second in this event with a time of 8:50.

event d - 100 burpees for the team - only one person can be doing burpees at a time and each person must do 25  each time before switching. The catch is the male has to hold a 155 lb deadlift while the female does burpees. and the female has to do an isometric squat hold while the male does burpees. If he drops the bar or if she comes up out of the squat then  the burpees are stopped until your partner is back in the hold.  I didn't do my burpees as well as I would have like to because the standard was that your hands had to come off the deck  for the pushups. I have never done burpees like this before so I think I was taking too much time to ensure my hands came off the deck.  I did well in them but I think I can do burpees faster and would like to go at this again. Also the squat hold was a fucking burn in between the burpees but i wasn't allowing myself to come back up. That is where the team stuff is so great for me becasue if i were alone I don't think I would have made myself suffer through that without an occasional rest. We took second in this event with a time of 6:53.

Total team time was 23:44 which was good enough for second place. I actually felt find from this workout as it seemed one of the easier ones Ive had lately. I immediately went to the pool for the team swim.

warmup then drills of kicking on our backs with our hands extended over headed. Not sure how many laps we did of this but it was interesting I never have done this before.

5 rounds of the following 100 sequence
25 - kick on back hands overhead
25 -free
25  - sprint freestyle (wanted a high stroke turnover)
25 - free
I have issues swimming in a straight line when on my back like this. I have no idea why it was kinda funny.

then 10 - 50s on a minute - these went ok - i still think too much about the other people in my lane and i clipped the lane line a few times with my hand.

then 5 - 100s on two minutes - these also went fine. It's weird I didn't felt like I was swimming as hard as I could be yet I didn't feel like I could go any faster. Maybe that means it was a consistent effort instead of an all out effort. maybe it cuz I am swimming with other people and not just getting into my own space and rhythm I don't know. I think swimming around others so much will help me when racing next season because at some point I will be more accustomed to it.

bfast - 1 cup soy yogurt, 1 cup strawberries, 1 cup blueberries, 1 scoop vega sport performance protein, 2 tbsp ground flax seed, 9 almonds

snack - 2 scoops vega wfo w/coconut water

lunch - 8 oz grit tofu, 1 cup red beets, 1/2 cup black beans over romaine lettuce.

I feel great after all of this. It was really fun doing the team comp today.

Friday, November 19, 2010

foot ramblings

swim - warmup 250 - felt like doing more but figured the lats were just not going to be less sore with anymore warmup from yesterdays pullups. 500 yard tt with a t-shirt on. This was the best this workout has ever felt. Normally dragging the tshirt along drags me down but I felt stronger swimming with it this time. It was still making me hurt but I liked it. By lap 2 i was feeling it. I sadly forgot my watch so I don't have a time for it. But overall felt really strong.Then 1,000 of drills as follows:
2 rounds of
100 switch
100 catch up
100 finger tip drag
100  with paddles
100 kick

CF Thrusters! Legs still a little sore. Hands still a painful mess from the pullups. lats have joined the pain party. Did a lot of stretching and foam rolling between sets.
Thrusters (front squat into an overhead press)
warmup 45x5, 50x5,55x5,60x3
65x1, 70x1, 75x1, 80x1, 85x1, 90 x 0 (fail) 85x1, 85 x 1, 90 x 0 (fail). This felt weird I didn't have trouble with the 85 but I couldn't lockout the 90 on either attempt. I almost wish I did more reps at 85 instead of starting lower since 1 reps arn't good strength building sets.

So my foot stopped hurting from the shot yesterday but today it is just back to aching all the time. There were times today when I thought it actually hurt more than it has been. Overall i am just in a bad place with it. I hate it! I am so tired of the pain, I am so tired of working around it. I am aggravated with not being able to do what I want to do. I've just got nothing good to say about it. I don't know why it is bothering me so much today but it is mentally eating at me today.

bfast - 2 cups soymilk, 1 cup strawberries, 2 dates 1 scoop vega sport performance protein, 2 tbsp ground flax seed
snack - 2 scoops vega wfo w/coconut water, 12 almonds
lunch - 8 ounces tofu, 3 cups broccoli, 1 cup carrots, 1/2 cup onions
dinner - 30 grams tvp, 1/2 cup salsa, 1/2 cup black beans, 1 red pepper, 1 green pepper over romaine lettuce

Thursday, November 18, 2010

going the distance?

warmed up on the trainer for at least 5 minutes then morning then hit the wod which was making me feel my legs after yesterdays deads.  9 minutes on (maybe didn't warm up enough legs still sore), 20 secs off (this felt like nothing, maybe brought my hr down a bit) 7 minutes on, 30 seconds off (again not feeling like much of a recovery), 5 minutes on,  40 seconds off, 3 minutes on, 50 seconds off, 1 minute on. Even had to push myself through the shorter times as my legs were tired. Felt like a good workout. Still didn't get the distance to work on my garmin. I contacted them about it. I will wait and see what they come back with before heading to the bike shop. It isn't a huge deal because on the trainer it isn't totally actually compared to gps. Again used the HR method to keep myself on task especially since the legs didn't have alot in them.

cf wod - 10 rounds of 1 minute on 1 minute off max rep pullups.  I hate this wod! I pretty much dislike any wod with a high number of pullups because I always know Im going to have torn up hands after it and true to form i have 2 tears on my left hand and 1 on my right. Probably because I kip the pullups. I feel like the hardest part of this wod was the pain in my hands instead of the pullups. These have been burning since this and will feel like crap in the pool tomorrow! I just wish I could get through a lot of pullups with all of my skin intact!

round 1 - 17
round 2 - 18
round 3 - 16
round 4 - 16
round 5 - 16
round 6 - 15
round 7 - 15
round 8 - 15
round 9 - 14
round 10 - 15

total - 157

bfast- 2 cups soy yogurt, 1 cup blueberries, 2 tbsp ground flax seed,1 scoop vega sport performance protein
snack - 1 scoop vega wfo w/coconut water & 6 almonds
lunch - 24 grams tvp, 1/2 cup onion, 1/2 cup salsa, 1/2 cup black beans, 9 almonds
snack - 1 scoop vega wfo w/coconut water & almonds
dinner - 8 ounces tofu, 3 cups broccoli, 1 cup carrots, 1/2 cup onions

I wanted to do another biking wod today because I still feel really energetic but my legs are sore from yesterdays beating so I am letting them recover.  Today was a good day food wise in that I wasn't even feeling hungry. It's weird some day I can't wait to eat I am starving and then there and days like today.

Wednesday, November 17, 2010

dead legs

thanks lobster!

swim - 150 warmup, 150 with pull buoy warmup then swim 4 x 400 alternating pull and swim. no rest time period was indicated so i just used 30 seconds.

1 - 7:48 with pull buoy
2 - 7.17
3 - 8.09 with pull buoy
4 - 7.23

100 breaststroke to cool down

21 Deadlifts @ 185
row 800 meters
15 Deadlifts @ 185
row 800 meters
9 Deadlifts @ 185
row 800 meters

time 23:32

Used 185 because it is about 80 percent of my max deadlift for this wod. It was feeling heavy when going for time. The row was consistent for each round all under 4 mins. Feeling the crossfit magic after this one. Coach kyle was around to get me through it. Coach Ky and I are partners for the x/y team partner challenge wod this saturday morning where we both will be throwing it down.

feeling great today energy level really high so decided to throw in a third wod. warmed up on my bike for 5 minutes then did the 15 minutes time trial on my trainer. the distance isn't showing my on my garmin so I had to keep my effort up watching my Heart rate, cadence and sweat dipping off my body. After about 1 minutes into this ride i realized how sore my legs were from the cf wod and realized it is going to be a long 14 more minutes and it was.  I am going to look online and see if there is anything listed about what is going on with my garmin. If that doesn't work Ill have to get it to the bike shop.

bfast - 1 cup soy milk, 1 cup strawberries, 1/3 cup mango, 2 dates, 2 tbsp ground flax seed
snack - 2 scoops vega wfo w/coconut water & 15 almonds
lunch - 6 ounces of tempeh bacon & clif builder bar
dinner - 8 ounces tofu, 1/2 red onion, 1 green pepper, 1 red pepper, 1/2 cup black beans, juice of a lime,soy sauce and nutri yeast.

Tuesday, November 16, 2010

plantar fascia ultrasound - foot update

feeling the bear this morning! warmup 250 then a 2,000 straight swim in 45:35. I think there are several extra laps in there because I forgot what lap I was on a few times so is was at least 80 laps maybe more. Took me about 20-25 laps to really feel warmed up. I didn't have trouble covering the distance and didn't feel bad when I was finished. I should have gone harder the whole time though.

b-fast - 1 cup soymilk, 1 cup strawberries, 2 dates, 1/3 cup mango, 2 tbsp ground flax seed, 1 scoop vega sport performance protein

snack - 1 scoop vega wfo w/coconut water & 12 almonds

lunch - 6 ounces tempeh bacon

snack - 1 scoop vega wfo w/coconut water & 6 cashews, clif builder bar

dinner - 8 ounces tofu, 1 cup lentils.

cf wod - row 1000 meters 40 pullups, 60 situps, 80 squats, row 1000 meters. time 17:07. felt good doing this wod.

back to the foot docs today. Got another cortisone shot. He took an ultrasound to see the thickness of my plantar fascia. A normal fascia is 3 cm thick. my healthy foot measured that when he did it. However my problem foot came up a 7 it is so swollen with fluid still even after all of the nsaids and shots. He was asking me if I had any kind of injury to the foot that would have caused this damage but the only injury I can remember is rolling my ankle. Nothing directly to the bottom of the foot. We are going to see if this shot does anything. We discussed surgery and will decide on it next time. It would be 2 weeks in a cast/crutches then increasing activity for 2 weeks. Able to bike and swim after a month and then run after 2 months would be the projected recovery. at this point I am for anything that will really heal this thing. Ive had it for way too long and it would be glorious not to have to work around it and just go after it again running etc.

Monday, November 15, 2010

back in black

took another rest day yesterday due to illness so nothing to really report there. Same stuff, hated it, etc! it's been too long im glad to be back

Decided to bike this morning instead of going to the pool as I am still a little sick. Did 30 rounds of 40 seconds on, 20 seconds off. This was a killer workout and I loved it. I was ready to be done by about round 15 but I hung in there for the whole thing.

Ran 1.5 miles on my foot today. Headed back to the doc tomorrow. I am not even sure what to say to him at this point. It hurt today before I even started to run, even after having 2 days of basically nothing. Running didn't really make it hurt anymore. But I am not doing any serious kind of mileage. If I were to ramp it up again to real training I can not confidently say it wouldn't be an issue. It is better than it was but it is not fixed.

cf wod - the bear complex 5 rounds of the 7 reps of the following sequence.
1) power clean
2)front squat
3)push press
4) back squat
5) behind the neck push press
the entire sequence is a rep! 7 times through it is a round. add weight after each round. rest as needed. I only rested as long as it took to change the weights as I had a limited amount of time to do this wod.
round 1 - 45
round 2 - 50
round 3 - 55
round 4 - 60
round 5 - 65
This was a good workout even though the weights seem light. I don't know how much more I would have been able to push press through this whole thing but I will go heavier with the weights next time I do this. since you can't put the bar down the entire time I was even feeling it in my grip.

my energy was really good today so i wanted to do a third workout but I stopped myself since im still getting over being sick. Felt great to train again today!

breakfast - 1 cup soymilk, 2/3 cup mango, 1/2 cup blueberries, 1 scoop vega sport performance protein, 2 tbsp ground flax
snack - 1 scoop vega wfo w/ coconut water & 9 almonds
lunch 8 oz tofu w/ 1 cup broccoli & 1 cup roasted yams, 9 almonds
snack - 1 scoop vega wfo w/ coconut water & 9 almonds
dinner 8 ouces tofu, 1/2 cup hummus, 1 cup red beets (didn't finish)

Saturday, November 13, 2010


took an unplanned rest day today. my sickness took over last night and this morning so I tried to rest as much as possible today. I am feeling better now so hopefully tomorrow will be much better.

breakfast - 8 oz tofu, 3/4 red bell pepper, 1/2 red onion, 1/2 cup black beans, spinach
snack - 2 scoops vega wfo w/coconut water
lunch - 8 ounces tofu, 1/2 cup lentils, 1/2 cups green beans, 4 cups of cauliflower. (didn't finish)
snack - clif builder bar

Friday, November 12, 2010

happy 100s and a beat down

still sick but hanging in there. hope to get some extra rest over the weekend.

warmup swim - 250. Then 8 x 100 on 4 minutes rest. Normally I hate hanging around in the pool for this rest period to be over but with my illness it didn't really bother me this morning.
1 - 1:37
2 - 1:35
3 - 1:35
4 - 1:35
5 - 1:34
6 - 1 :35
7 - 1:37
8 - 1:39 - got water in my goggles and had to clear them
pretty happy with these times they are at least 5 seconds better than I have been swimming 100s.

ran 1.20 miles as part of my warmup. foot is still not right but not painful like before. CF WOD - 5 rounds of 9 hanging squat cleans @ 65lbs, 1 - 15ft rope climb. time 14:30. This was a tough wod. I havent rope climbed in a long time so I wasted a lot of time getting my foot wrapped around the rope. I lost it at least once on every ascent and had to re wrap it but since i haven't been climbing in awhile I wasn't make sure it was right for safety reasons. Need to start doing this more as some skill work. This wod wrecked me.

breakfast - 3 cups chocolate soymilk, 1/2 cup blueberries, 2 tbsp ground flax
snack - 1 scoop vega wfo w/coconut water & 6 almonds
lunch -8 oz tofu, 1 cup black beans,12 cashews
snack - 1 scoop vega wfo w/coconut water & 6 cashews
dinner - 8oz grit tofu, 1/2 sprouted grain bagel, 2 tbsp peanut butter

Thursday, November 11, 2010

bike stuff & swim clinic

been a little sick the last few days. nothing serious just a little cold.

bike - warmup & 20 minute Time Trial on trainer. For some reason my Garmin did record any distance. Ill have to check into that.

overhead press - 45x5, 50x5, 55x5, 60x3 failed on 4th rep w/2 attempts, 55x4, 55x5, 60x3, 55x3, 45x5

went to a stroke clinic today to have my swim looked at. It was helpful. Did drills, swam 10 x 50s and a 500 at the end. Overall was told my body position in the water is good, my kick is good, my catch is good but Im not using the power that I have in my pull and that is what we are going to work on next time. This time we mostly worked on balance in the water. I had to work on it in conjuction with my breathe. My balance is  good in the water until I breathe. I lift my head too much instead of rolling so I worked on that.

Im consider entering a cyclocross race with my road bike. Ill need to buy some cyclocross tires but it looks like fun. My only concern with it is i don't want to hurt my injured foot trying to run my bike on tough parts of the course.

breakfast - 6 ounces tempeh bacon
snack - 1 scoop vega wfo w/coconut water & 6 almonds
lunch - 6 ounces soysage, 1/2 cup lentils & 24 asparagus stalks
snack - 1 scoop vega wfo w/coconut water & 6 almonds
dinner - clif builder bar & Tbsp peanut butter
snack - clif builder bar & tspp peanut butter

Wednesday, November 10, 2010

wednesdays work

Still sore this morning when I woke up. Did some squats, pushups, step ups and calve raises to warmup plus an easy few minutes on the bike. workout was:
10 rounds of 10 calf raises, 1 minute on the trainer and 10 steps ups. Took my 27:09 to complete. had to switch my shoes out because of my heel. I liked this wod though. It was true to crossfit form of harder than it looks on paper.

run 1 mile as a warmup. Made it through. Food feels weird afterwards, not painful like it used to feel but not right either. I've been stretching and rolling it.

AMRAP in 30 minutes of 5 pullups, 5 ring dips (jumped into ring and lowered negatives), 15 situps. 18 completed rounds and to the fifth situps of the 19th round.

breakfast - 2 cups soy yogurt, 1 cup strawberries, 1/2 cup blueberries, 2tbsp ground flax seed, 1 scoop vega sport performance protein
snack - 1 scoop vega wfo /coconut water & 6 almonds
lunch - 6 ounces of tempeh bacon, 12 almonds
snack - 1 scoop vega wfo /coconut water & 6 almonds
dinner - 6 ounces soysage, 1/2 cup lentils, 24 asparagus stalks

Tuesday, November 9, 2010

tuesdays run around

swim - 250 to warmup, tight from yesterdays wod couldn't seem to get loosened up so just started my swim workout and went for it.
100 yards - 60 sec off 1:40
200 yards - 50 sec off 3:33
300 yards - 40 sec off 5:27
400 yards - 30 sec off 7:33 - feeling tired by this one
500 yards - 20 sec off 9:37 - just hanging on
600 yards 12:01 - lost track of laps not sure if there are extras in here or not. Didn't have much left by the time I got this but I loved this workout. overall it felt good.

50 breaststroke - cool down

the foot hasn't been as much of an issue today. Stretching and rolling it

Back squats - warmups : bw x 20, 45x10, 65x5, 95x3
115, 125 125 130 130 135 140 145 all sets of 3 reps. These felt good! heavier weights are coming soon. I think I could have done a little more but had to go back to work. I stretched and foam rolled between every set trying to work yesterdays wod out of my body. Took stefan into the shop and they fixed his rim tape. Hopefully this will be the last of the flats for awhile because they have been way too frequent for my taste. Had to get new cleats on my shoes. broke one probably running in them.

breakfast - 2 cups chocolate soymilk, 1/2 cup blueberries, 1 cup strawberries, 2 tbsp ground flax seed, 14 grams vega sport performance protein

snack - 1 scoop vega wfo w/coconut water & 6 almonds

lunch - 4 blocks TVP, 1/2 cup salsa, 1/2 cup red beans, 1 red bell pepper, 1 poblano pepper, 1/2 cup daiya,1/2 cup red onion

snack - 1 scoop vega wfo w/coconut water &

dinner - 8 oz grit tofu, 1 1/2 cup yellow and green beans, 3/4 cup hummus

Monday, November 8, 2010

my thoughts

I hate this time change thing. It unnatural, unhealthy and just plain stupid in my opinion. Got another flat on my bike. It is kinda ridiculous already.
Swim wod - 200 to warmup then set 1 of drills
100 - balance, 100 catch, 100 drag, 100 w/paddles & pull buoy & 100 kick
2 x 250 meters on 30 seconds rest
1 - 4:55 2 - 4:57 (miscounted laps and stopped before the last 50 but figured it out based on time and went back out to finish it)
3 -4:50 4 - 4:49
followed by another set of the drills listed above.
Had some wardrobe malfunctions. Its time for a new swimsuit!

cf wod - i loved this one! no really i did! As many rounds as possible in 20 minutes of 5 Handstand Pushups, 10 Hanging Leg Lifts, 15 Walking Lunge Steps. Completed 14 rounds and made it to through 7 hanging leg lifts of the 15th round. I did handstand pushups with my feet against the wall to warm up but decided to do elevated pushups for the wod. So i had my feet on a stack of weights about chest height. I had a good flow for it. I was feeling strong and didn't have to pause to rest of breakup anything.

breakfast - 2 cups chocolate soymilk, 1/2 apple, 1/2 cup blueberries, 2 teaspoons almond butter, 14 grams vega sport performace protein
snack - 1 scoop vega wfo w/coconut water & 1 tbsp ground flax
lunch - 8 oz grit tofu, 1 cup roasted sweet potato
snack - 1 scoop vega wfo w/coconut water * 1 tbsp ground flax
dinner - 4 blacks TVP, 1/2 cup salsa, 1/2 cup red beans, 1 red bell pepper. 1 poblano pepper, 1/4 cup daiya, 1/2 cup red onion, 2 tbsp peanut butter

Sunday, November 7, 2010

not so good with the foot

slept in this morning. Was going to do a trainer ride this morning but was still feeling beat up from yesterday so decided to just ride outside later. Did a 90 minute ride with hills. 1,462 ft of climbing. 17.34 mile ride. Felt good climbing out but was freezing riding back. Forgot my booties so my feet were ice blocks. Got chased by a huge dog. I like this route and will try to ride it more and add more to it. Went right to the pool afterwards only had a half hour only did drill work. 200 warmup then 100 swich, 100 catch, 100 drag, 100 fist. Then 10 minutes of swimming with paddles and a pull buoy. I love using the paddles. My pull feels so much better after that! Followed with 50 pull, 50 free and 50 kickboard.

breakfast - 6 ounces soysage, 1 apple, 1 1/2 cups broccoli, 3/4 cup carrot, 1 poblano chile and 2 tbsp peanut butter
snack - vega vibrnacy bar
lunch - vega wfo w/coconut water
snack - 2 cups soymilk, 1 cup blueberries, 2 tbsp ground flax seed
dinner - 3/4 cup carmilized onion hummus & 6 oz grit tofu

my heel hurt last night. And it hurt all day today. started in the morning like a toothache and it just feels like I am stepping on a tack

Saturday, November 6, 2010

a perfect saturday = cf wod, swim, bike and a sorta run

cf wod - 4 rounds of 20 stability rows each arm (40 total) and 20 side lunges each leg (40 total) with a 25/6 pound kettlebell. time 19:50. legs were burning on those lunges. I probably could have gone heavier with the weight. I made it through the rows unbroken alternate sides but not so on the lunges although i always did a set of ten at least.

cf swim wod - 10 minute warmup followed by 10 minutes of 25 hard and 75 easy. Then 25 hard, out of the pool, 30 seconds of flutter kicks'pushups on the deck, back in the pool 25 hard. out of the pool 10 seconds off for found rounds. Then some hypoxia work, underwater as far as possible for several repeats. Also some treading water time, full, legs only, hand out of water overhead, passing a ball.  If the ball got dropped everyone swam a hard 50.  Then a cooldown 100.

Tried to test out the foot today and see if it could handle some running. Went to the track and made it a 600 before I started to notice it. before that it was fine, it wasn't really pain but I was aware of that part of my body more then others so I only ran an 800 and went to home to take my frustrations out on the bike! Would it have hurt if i ran more? I am not sure but I didn't want to push it.

bike wod on trainer - 5 rounds of 3 minutes on with 20 airsquats. I loved this trainer wod. I was hitting it really hard and it felt great. The squats hurt. the trainer hurt. HR was up the entire time. my legs are done for the day. I took the time to switch out from my cycling shoes to my runners since i had the orthos on for the squats. don't want to aggravate the foot anymore. The wod took me. 22:31.

breakfast - 1 cup soymilk,1/2 cup bllueberries, 1 cup strawberries, 6 macadamia nuts, 14 grams vega sport performance protein
lunch - 2 scoops vega wfo w/coconut water & a clif builder bar
snack - clif builder bar
dinner - 6 ounces soysage, 1 apple, 1 1/2 cups broccoli, 3/4 cup carrot, 1 poblano chile and 2 tbsp peanut butter

I was out a lot of the day so not the best day of zoning. I didn't have any nuts with me for lunch or my snack so that didn't help. I ended up eating a second clif bar as a snack because i got dizzy again in the afternoon.

Friday, November 5, 2010

it is crossfit!

Swim - 100 warmup, 100 switch, 100 catch, 100 drag, 100 fist then a 20 minute time trial. The goal I had in my mind was to get 40 laps done. on my 40th lap I was on the t- getting ready to flip turn when the alarm went off. Technically I didn't touch the wall before the alarm when off so I don't get to say it was really 40 laps but it was about as close as you can get. I'm happy with it for now. I cool downed with a 50 breaststroke, then did 10 minutes using paddles and a pull buoy. droped the paddles and did a 50 just pull and then dropped the buoy and swam a 50 straight. The paddles help my form so much if i could just retain it over distance. 50 backstroke to cooldown.

cf wod - row 1,000 meters, 50 Thrusters @ 45lbs, 30 pullups - Time 12:12
i did well on the row but it went downhill from there. It was tough coming off the rower into the thrusters. They fely ugly like i wasn't so much thrusting the weight off my hip but straight muscling it over my head. I didn't expect them to be so hard because the weight was light but i was hurting. Then the pullups! Maybe connected 2 or 3, there were a lot of 1 rep pullups. I got right back on the bar after every rep pretty quickly but I had no grip strength left at that point to hang and kip. I don't know what possessed me to think this wasn't going to be that bad of a workout. I should know better by now.

breakfast - 1 cup soymilk, 1 cup strawberries, 1/2 cup blueberries, 6 macadamia nuts, 14 grams vega spp.
snack - 2 scoops vega wfo w/coconut water & 6 almonds
lunch - 8 ounces tofu, 1 red pepper, 1 green pepper, 1 onion, 24 mushrooms, 9 almonds
dinner - 8oz  grit tofu, 2 tbsp peanut butter - 1/2cup onions, 1 green pepper, 1 1/3 cup button mushrooms, 1 cup roccoli, 1 cup carrots  - i didnt finish the veggies.

Thursday, November 4, 2010

3 4 thursday

10 minute warmup on trainer followed by bike wod -
10 rounds of 1 minute on trainer and 26 weighted steps ups (wod completed wearing a 20 lb weight vest)
Time - 35:18. I didn't expect it to take me so long. I was feeling weird getting back on the bike by round 3 by round 7 i felt like i was in a different world. Overall I really liked this wod. I haven't sweated like that in awhile. I did this at home so I was using a kitchen chair for the step ups. If I were to do this wod again I would take the trainer and bike to the gym and do it there so I could have more weight for the step ups. This was a light weight I never had to break which allowed me to go fast and keep good form. But I think it would have been even better with some more weight. I did take the time to switch shoes so that I wasn't stepping down onto my bad foot unsupported.

cf wod - push press - warm up 45x5 55 x 3 65 x 2 then
80x1 x 7
I think I could have gone a little higher (5 or 10) but the form would have suffered. Stretched, foam rolled between sets.

Then a 4 minute nightcap, I finished off the training for the day with 8 rounds of tabata on the bike trainer. yeah!

breakfast - 1 cup soy yogurt, 1/2 cup blueberries, 1 cup strawberries, 6 macadamia nuts, vega SPP 14 grams
snack - 1 scoop vega wfo w/ coconut water & 6 almonds
lunch - 6oz tofu, 1/2apple,1/2cup black beans & 9almonds (i was on the phone while eating oops!)
snack - 1 scoop vega wfo w/coconut water (skipped the nuts since i screwed up the last meal)
dinner - 8 ounces tofu, 1 red pepper, 1 green pepper, 1 onion 24 mushrooms, 1 tbsp peanut butter

Wednesday, November 3, 2010

barbara & a bike TT

"barbara" - 5 rounds for time of 20 pullups, 30 pushups, 40 situps, 50 squats with 3 minute recovery between rounds
round 1 -6.29
round 2 -6.38
round 3 - 6:46
round 4 - 5.52
round 5 - 6:29
total time - 31:04

Feels like I haven't done this wod in ages. I knew the pullups and pushups were going to be tougher than the situps and squats for me but I was surprised with how much my legs were hurting on those squats. I could dig back through the archives and get my old time but I honestly don't even think it would be comparable because I don't think I ever did this entire wod with real pullups all the way before.

took a 1 hour bike ride with a 9 minute time trial included. I rode jumper road before the time trial  so about a 3.5 mile warmup in 24 minutes. climbed 585 ft then did the tt on a 217 ft hill too. Only got 1.4 miles in as i was avg 9.4 miles. I found even more hills to ride after this one so that will be my next outing. 5.5 mile back home in 20 minutes. a lot of descending. My legs are cooked though could feel them on my commute home.

breakfast - 1 cup soy yogurt, 1/2 cup blueberries, 1 cup strawberries, 6 macadamia nuts, vega SPP 14 grams
snack - 1 scoop vega wfo w/ coconut water & 6 almonds
lunch - 6oz tofu, 1/2apple,1/2cup black beans
snack - 1 scoop vega wfo w/coconut water & 6 almonds
dinner - stir-fry tofu w/ peppers & peanuts (from my zone book) 6 peanuts, 8 oz tofu, 1 small onion, 1 small green pepper, 1 small red pepper. 24 mushrooms

Tuesday, November 2, 2010

Even Stefan voted

swimmy - 5 minute warmup then the workout was supposed to be 25x25s mid pool starts on 10 second rests. It ended up being 31 reps because im a bad counter. Never felt like I was going fast enough doing these. Didn't get into a rhythm really just didn't feel right. Never felt really tired either even with the short rest. I thought my times would be lower. As I can swim a 19 or 20 second 25 off the wall. I think the time variance were mostly where I stopped in the water. Its possible i was swimming a little long as I guessed the middle of the pool.

1 - 27
2 - 24
3 - 25
4 - 27
5 - 28
6 - 28
7 - 28
8 - 29
9 - 30
10 - 27
11 - 26
12 - 28
13 - 28
14 - 29
15 - 27
16 - 28
17 - 28
18 - 29
19 - 29
20 - 28
21 - 29
22 - 28
23 - 29
24 - 29
25 - 30
26 - 29
27 - 29
28 - 30
29 - 30
30 - 28
31 - 29

50 breaststroke cooldown.

DEADLIFTS! probably my most favorite lift. warmup 95 x5, 135x4, 155x3,175x2, 195x2. Just was not feeling strong lifting today. I felt dizzy after every lift. I spent time stretching and foam rolling between lifts.
220x1 - failed on first attempt made it on second attempt
225x1 - failed on first attempt made it on second
230 x 1 - failed on first two pulls but got it up on the 3!

I haven't pulled 230 off the ground for awhile so that felt good. Especially since I wasn't feeling strong today. Wondering if is zone related. maybe not enough calories.

breakfast - 1 cup soy yogurt, 1 cup strawberries, 1/2 cup blueberries, 1 scoop vega sport performance protein, 6 macadamia nut
snack - 2 scoops vega wfo w/coconut water - 9 almonds
lunch - 6 oz tofu, 1/2 cup black beans, 1 vega vibrnacy bar
dinner - 6 oz tempeh bacon, sauteed spinach

I need to get to reading my soyzone book and get the ingredients to make the recipes out of the book.

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Monday, November 1, 2010

happy helen

Easy pool day today. 200 warmup, then 1,000 of drills as follows
100 - 12 beat switch
100 - catch up
100 - finger tip drag
100 - fist
100 - hand entry w/ paddles
100 - kick
100 - paddles & pull buoy
100- kick
100 - paddles & pull buoy
100 - kick
100 - paddles & pull buoy
50 - cooldown

then cf wod was "helen"! I don't know why but this is one of my favorite cf wods. I had to swap the run out for a row which is think only makes this wod even more of a challenge. used womens rx for the weight. So 3 rounds for time of row 400 meters, 21 kettlebell swings (american) @ 1 pood and 12 pullups. Time 12:31. Not surprised with the time it is right around where I expected it to be. Good news is last time I did this wod in june I subbed out the run for rowing and used the same weight and then it took me 13:50 then so I shaved a full 1:19 seconds off this time. made it through rounds 1 and 3 without breaking the kb swings. round 2 i put it down after 15 which was just stupid I shouldn't have done it. my grip was hurting on the kb swings and especially the pullups. the last 4 pullups of the wod i felt like i had no grip left at all.

breakfast - 1 cup soy yogurt, 1 cup strawberries, 1/2 cup blueberries, 1 scoop vega sport performance protein, 3 macadamia nuts
snack - 2 scoops vega wfo w/coconut water & 6 almonds
lunch - 4 oz celebration roast(seitan) 2/3 cup roasted sweet potato, 3/4 cup roasted ruutabaga. 6 almonds
dinner - 8 oz tofu, 1/2 cup black beans, 1 tbsp peanut butter

felt the legs at bit when riding my bike commute today.