MinaJoy Week 3 WOD/Recovery Recap

Let's talk about getting gassed lately mid-WOD. Spoke with many colleagues and Brett about how to resolve this issue. I question if it is my body still adjusting to the strict eating plans and of course getting back on the WOD wagon since injury. The jury was out on..sleep more, eat more, and eat a small amount protein prior to the gym and blueberries suggested by miss Liz. I conquer as well as my own insight into drinking more water prior to a WOD.

1/30 Sunday

rest day


1/31 Monday

Warm-up: 5 min double-unders, 2 rounds CFWU

The lift: Squat 5-3-1+ (75-85-95% of your W1RM).

2/1 Tuesday

No WOD


2/2 Wednesday

Press 1RM 80#

Press 5-3-1+ (75-85-95)
30 x 5 36 x 5 45 x 5
50 x 5 65 x 5 70 x 3

ring dips 4 x 10
2 w/ red band
2 w/ purple band

WOD
1 press 1 L pull up AMRAP 15 min
5 1/2 rounds total : used 65 # then knees to elbows


2/3 Thursday

"Elizabeth". 21-15-9 reps for time of cleans @ 85# and ring dips w/ red band.
time:


2/4 Friday

No WOD
traveling day to Beantown/ the shore


2/5 Saturday

No WOD
in Norwell in a rugby bar for a bridal shower

Food Journal MinaJoy Week 3 Recap! 1/30/11-2/5/11

The food just keeps getting better

Sunday

4 fried eggs
1/2 c coffee
8 oz sweet potatoes

smal bowl chix soup
1/2 c coffee w/ coconut milk

ground beef w/ pepper, tomato sauce, onions, and kale

fish oil daily requirement for 150#

Monday

2 boiled eggs
1 med red pear
1/3 c almonds
1/2 c coffee w/ coconut milk

8 oz hamburger
1 med cucumber
1 tomato
1 c. broccoli w/ olive oil salt pepper
1 banana
9 almonds

8 oz ground beef w/ pepper, tomato sauce, onions, and kale
1/2 c coffee w/ coconut milk

fish oil

Tuesday

10 oz chix breast
1 med red pear
1/3 c almonds w/ 15 raisins
1/2 c coffee w/ coconut milk
fish oil

8oz ground beef
4 oz pork sausage
1 c broccoli
1 c cauliflower
6 oz sweet potatoes

10 oz chix breast
1 cucumber 1 tomato 1/3 red onion and romaine salad w/ olive oil and lemon juice
1/2 c coffee w/ coconut milk

Wednesday

3 paleo pancakes: 1/2 recipe of one egg two bananas 1 tblsp almond butter
3 eggs
1/3 c coffee w/ coconut milk
6 almonds
fish oil

1/2 c carrots
small salad w/ chix
1 c sauteed misc. veggies

paleo spaghetti squash goulash:
spaghetti squash ground beef tomato sauce onions peppers
fish oil

Thursday

2 boiled eggs
8 oz sweet potatoes
1/3 c mixed nuts
fish oil


1 c spaghetti squash w/ olive oil salt and pepper
1 c broccoli
8 oz ground beef

Friday

2 boiled eggs
6 oz sweet potatoes
1/3 c nuts
fish oil
coconut water

8 oz chix breast
1 cucumber
1 tomato
romaine lettuce
olive oil salt and pepper

3 fried eggs
1 lara bar...addicting
1 green apple
fish oil

15 almonds

Saturday

p.s. i was in Boston @ my friends shower for the day hours...so this is what i was able to get away with :)

1/2 c coffee w/ whole milk
1 banana
1/2 lara bar

large plates of salad
3 strips of bacon
1 slice ham steak
1 irish sausage
4 oz roast beef

4 oz of sauteed chix
1/2 c carrots
9 almonds
fish oil

4 oz sauteed chix w/ pesto
12 grilled asparagus
2 dates

Food Journal MinaJoy

Week Two Baby!! 1/23- 1/29

It's all about smart decisions and the fact that my jeans fit right out of the dryer.

Sunday

2 fried eggs
4 oz sauteed maple farms pork sausage dee-lish
1/2 c. coffee w/ coconut milk

8 oz chix sauteed
broccoli
romaine lettuce
9 almonds

1/3 c. mixed nuts

10 oz ground beef
80z sweet potatoes
romaine lettuce

Monday

3 boiled eggs
1/3 c. coffee w/coconut milk
1/3 c. mixed nuts

romaine salad with grilled chix
olives pickles 1/2 tomato
6 oz deli sliced roast beef
palm sized amount of mixed nuts

10 oz sauteed chix
2 tblsp pumpkin seeds
mango slices
1 c. broccoli


Tuesday

2 boiled eggs
1/2 c. coffee w/ coconut milk
1/3 c. mixed nuts

2 fried eggs
4 oz pork sausage
9 almonds

1 banana

8 oz ground beef
romaine lettuce
cucumber


Wednesday

2 boiled eggs
1/2 c. coffee w/ coconut milk
1/3 c. mixed nuts

large bowl of paleo chix soup. carrots/onions/celery
pickling cucumber
tomato
2 tblsp pumpkin seeds unsalted

10 oz ground beef hamburgers
6 oz sweet potatoes
6 romaine lettuce leaves
1 c. mint black tea


Thursday

3 eggs
1/2 c. coffee w/ coconut milk
1/3 c. mixed nuts

8 oz hamburger
1 c. steamed kale
1/3 c. mixed nuts

8 oz sauteed chix
8 oz sweet potatoes
1/3 c. mixed nuts


Friday

1/2 c. coffee w/ coconut milk
2 boiled eggs
1/3 c. mixed nuts

Large bowl of chix soup
raisins
1/3 c. mixed nuts
1 large cucumber


Lettuce Tacos: Ground seasoned beef, romaine, cilantro, tomatoes.
1/2 c. sliced dried mangos.
8 dried black cherries

Saturday

1/2 c. coffee w/ coconut
1 small banana
1/3 c. mixed
nuts

1 apple LARA bar
1/2 bottle zico coconut water w/ pomegranate

3 fried eggs
1/2 c. coffee w/ coconut milk
8 oz sweet potatoes
1 plum tomato

1/2 bottle of zico coconut water w/ pomegranate
10 oz ground beef
1 c. broccoli
1 medium cucumber
7 romaine leaves
1/3 c. mixed nuts
1 c. mint black tea

MinaJoy Week Two WOD/Recovery Review

Saturday 1/29

Seagram's Seven

Warm-up: med ball clean review

The lift: Deadlift 3-3-3+ (70-80-90% of W1RM: 225#)
Warm-up: 3-3-3 :: 63-83 The lift-103 143-163- 178x8

Finisher: "Seagram's Seven": 7 med ball cleans, 7 push-ups, AMRAP 10 minutes.
20# med ball. 10 rounds + 7 mb's + 1 pu.

yoga stretches, Tyler helped stretch the wrists and tri-ceps, some handstands with Brett.



Friday 1/28

105 DOUBLE UNDERS IN A ROW...NEW PR!!!

Warm up with Turkish get-ups 5x3/side
15x3 20x3 25x3 30x3 35x3

"Sam Cooked"

Three rounds for time of

Row 250m

25 barbell get-up sit-ups (35lbs)

25 wallballs

25 pull-ups

Teams of three. All athletes must complete all reps at their station before moving on to the next.
round one row: 57 sec
round two row: 1:01 sec
round three row: 1:02 sec

jello legs...5 min of stretching.

Thursday 1/27

Rest day.


Wednesday 1/26

Recovery focus- A visit to Dr. Lange. Massage (skin rolling rhomboids). Graston for rhomboids. On that note:

Pathology If the rhomboideus major is torn, wasted, or unable to contract, scapular instability may result. The implications of scapular instability caused by the rhomboideus major include scapular winging during scapular protraction, excessive lateral rotation and depression of the scapula, as the antagonistic action of the rhomboideus major is absent. With scapular instability, movement in the upper extremity is limited as the scapula cannot guide the desired movement of the arm and shoulders. Pain, discomfort, and limited range of motion of the shoulder are possible implications scapular instability.

Finished off with STIM on the back going a mile a minute. buzzzzzz buzz.

Tuesday 1/25

The lift: Squat 3-3-3+ (70-80-90% of your W1RM)
Warm up: 63 x 5 73 x 5 83 x 5
Working sets: 103 x 3 118 x 3 133 x 6

Accessory lift: barbell step-ups 2 x 10.

Finisher: five rounds for time of 10 kettlebell swings (70/55lbs) and 10 knees-to-elbows.
time- 7:30


Monday 1/24

"Fran" 21-15-9 reps for time of barbell thrusters (65lbs) and kipping pull-ups

Time: 8:40. Such a tough bitch. I did the first 21 thrusters unbroken. woot woot.


Sunday 1/23

Rest day.

did i even eat?

yea so the goal is to eat. and eat some more. and then more. sunday didn't do it for me. i was lazy and not all that hungry. all i ate was:

grass fed yogurt with nuts and raisins
2 nan bread pizzas with pepperoni, cheese, sauce, onions and sausage

i think that was it. pathetic. that pizza was the best homemade pizza i ever made.


today i straightened out:
4 eggs
1 banana
2 cups yogurt with nuts, raisins, dried bananas and strawberries
a ton of ground beef with veggies for lunch
that's all before 2pm. i plan on drinking at least a quart of milk as well.

tonight is week 2 of wave 2 of my 12 week lifting program that will culminate with some PR's at a meet on feb 20th.

snatches 3 sets of 2 at 80-85%
front squats 70% (62.5kg) x 3, 80% (70kg) x 3, 90% (80kg) x 3+
bent over rows

snatch day is always my favorite. maybe i'll have some pics or videos on here later

MinaJoy Week One WOD/Recovery Review

Monday- WOD

A new 5-3-1 cycle, and four weeks from now, the Total.

The lift: Squat 5-5-5+ (65-75-85% of W1RM. This is the start of a new cycle, so add 10lbs to last month's 1RM, multiply it by .9 to get a new W1RM, and then figure out 3 warm up sets (40-50-60%) and 3 work sets.

95 x 5 113 x 5 125 x 5 145 x 3

Accessory work: barbell step-ups 4x 10 (5 each leg, alternating) 14" box - I actually did 65# 2 x 20. :)

Finisher: 100 kettlebell swings @55lbs. Time 8:40.


Tuesday:
uugh...felt sick. Sore throat and stuffy. Recoup day- No WOD. Started the fight against sick. Rested and went to bed early: got 8 hrs.

Wednesday: Dr. Lange chiropractic & graston visit. Focused on lower back and spine. I was still feeling sick..had fatigue w/ aches and sore throat. 8 hrs sleep.


Thursday:
Another day of sick. No WOD. 8 hrs sleep.


Friday:
WOD

The lift: Deadlift 5-5-5+ (add 10lbs to last month's 1RM, recalculate your working 1RM, then find 40-50-60% for warm-up sets, and 65-75-85% for work sets)

210 1RM- i used 90% of my original 1RM six months ago before injury.

75 x 5 95 x 5 115 x 5 125 x 5 145 x 5 165 x 10

Accessory lift: 4 x 10 hang cleans - i did not have enough time to complete this so instead i performed hang to full squat clean

65 x 3 95 x 3

Finisher: 100 toes-to-bar for time. 9:40...just in time!
Definately need to work on these..add to warm ups.


Saturday:
Team WOD
3 rounds for time: 500m row, 25 sit ups, rest, 25 ring dips w/ red band, 25 thrusters (round 1 @ 65, round 2 + 3 @ 53) Focus on press to increase my overhead strength since my back injury. Brett said the thrusters looked good - back upright and in position..yay!

Stretched after class w/ Sara. Worked w/ Plum for a minute on strengthening the mid-back. Did handstands w/ Brett.

Tough WOD- legs and wrists felt the fatigue through the rest of day. Got 8 hrs sleep..needed it!

Sunday's Refrigerator

Sunday we started off the challenge right! Brett and I went to our local stores to pick up our weeks worth of Paleo food for our Fabulous Paleo Fridge. We traveled to the local food coop River Valley Market in Northampton to check out & purchase particular foods. Here we found our proteins: grass fed organic ground beef and natural chix breast. Brett is using dairy in his challenge and he has fallen in love with whole milk from Mapleline Farms in Hadley - comes from premium Jersey cows, mooo. I just fancy the glass bottles and you can return them back to the store for recycling. He also grabbed SideHill Farm whole milk plain yogurt from grass fed moo cows. I admit I had a taste of the yogurt..de-lish. We finished up there with a few more paleo foods: kale, coconut milk, grass fed beef hot dogs, a splurge container of dried figs and eggs. We could of spent our whole pay checks there if we had no restraint, but things such as gas are important to be able to get to the places we need to go. After the food coop we went over to Trader Joe's and grabbed a bunch of nuts- cashews, macadamia, almonds and bags of large raisins, and basmati rice. To finish off our fridge we went to the closest fruit store and picked up veggies, some fruits, and spices. It was a fun afternoon of shopping and when everything was in the fridge and put away..we both felt that this week would be a challenge of coming up with recipes and the enjoyment of eating through our refrigerator.