Lish's Training Blog

11-28-11

November 28, 2011 at 9:38 pm (Uncategorized)

After the holiday weekend…

Mood= 6
Skin= 6
Sleep=4(slept 4hrs)
Exercise Performance=5

Weight= 118lbs
Supplements: iron, omega-3, Vit B complex

4:45AM: black coffee (Starbucks instant-Colombian)

7AM:
Chicken sausage
1/2 avocado

4pm:
Gardeners salas bar salad
(spinach, tomatoes, peppers, mushrooms, artichoke, chicken)

7pm:
Chicken
Squash

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11-21-11

November 22, 2011 at 6:17 pm (Uncategorized)

11/21/11

Mood= 8
Skin= 8
Sleep=8(slept 7hrs)
Exercise Performance=

Weight= 116lbs
Supplements: iron, omega-3, Vit B complex

8:30AM: black coffee (Starbucks instant-Colombian)

9AM:
3 eggs
(cooked in coconut oil)
spinach
1/2 avocado
salsa
Seasoned with lemon pepper

Food on the go…

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11-19-11

November 21, 2011 at 2:14 pm (Uncategorized)

11/19/11

Mood= 8
Skin= 8
Sleep=8(slept 7hrs!!)
Exercise Performance=

Weight= 114.4lbs
Supplements: iron, omega-3, Vit B complex

8:30AM: black coffee (Starbucks instant-Colombian)

9AM:
3 eggs
(cooked in coconut oil)
salsa
Seasoned with lemon pepper

11am:
Pineapple chunks ( fruit bowl leftover from publix)

2PM:
Egg salad (whole foods)

7PM:
Subway salad
Spinach
Green peppers
Onion
Banana peppers
Tomatoes
Oil and vinegar
Salt and pepper

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November 18, 2011 at 4:08 pm (Uncategorized)

11/18/11

Mood=9
Skin=9
Sleep=10 (slept 11hrs!!)
Exercise Performance=

Weight= 115.2lbs
Supplements: iron, omega-3, Vit B complex

10:30AM: black coffee (Starbucks instant-Colombian)

11AM:
3 eggs
(cooked in coconut oil)
salsa
Seasonings below:

Due to poor planning the rest of the day I munched on a publix mixed fruit bowl and snacks from ATG (against the grain). The breakfast bars are my FAV! (www.eatATG.com)

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November 18, 2011 at 12:27 am (Uncategorized)

Breakfast:
Eggs
Spinach
Guacamole
Salsa

Lunch
Chicken sausage
Bell peppers

Dinner
Subway salad

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Practice what you preach!

November 17, 2011 at 1:44 am (Uncategorized)

The Paleo Challenge has begun…I’ll also be cleaning up my nutrition and blogging my journey. I honestly don’t need to lose any weight so I will be tracking the following on a scale of 1-10 (1=poor 10=excellent)

11/16/11

Mood=5
Skin=5
Sleep=7
Exercise Performance=5

Starting weight= 116.2lbs
Supplements: iron, omega-3, Vit B complex

8:30AM: black coffee (Starbucks instant-Colombian)

9AM: Morning Jog

10:30AM:
2 cups of spinach
3 eggs
(cooked in coconut oil)
salsa
1/2 avocado

1:00pm-3:30pm
Peppers
Chicken sausage
Naked drink: green machine

Dinner:
Chicken Burger
Guacamole

Snack attempt:
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Stephanie mentioned these to me… tried this flavor but not a fan :/

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Learning to cook

June 24, 2011 at 2:27 am (Uncategorized)

A few new recipes I’ve tried..

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Week 3

May 17, 2011 at 12:31 am (Uncategorized)

Monday

Back squats
5×3 @ 185lbs

Threshold wod 4pm class
3 cycles

5min amrap
10 front squats (65)
10 burpee hops (over bar)
Rest 2 min between cycles

Total rounds = 11

Tuesday 6am team training
Squat Snatches
5×3
67.5-77.5-87.5-92.5-97.5-102.5(1x) PR!

Team Wod
AMRAP 10min
P1: Run 200m
P2: 5 Shoulder to OH and 1 Rope Climb
Lish & Ness: 9 Rounds

Wednesday:
Amrap 20min
Run 400m
7 MU’s
(or 3 pullups 3 Ring Dips)

I did the first roudn with MU’s, round 2 with pulls and dips, and round 3 mixed. I just wanted to work the MU’s in case they showed up at Regionals.

Thursday:
Rest Day

Friday:
WODS released!!!

Thruster work (I have no idea my max thruster)

105lbs

115lbs

125lbs

Muscle Up Work
I’ve only strung together MU’s at last years regionals (go adrenaline!) and since I don’t want to make Rey wait forever during Amanda(9-7-5 MU and Snatch)… I needed to practice! I was able to string together 2…. twice!

Second attempt

Finished the day off with OHS and core work. One week to go!

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Week 2- Regionals training

May 13, 2011 at 11:04 am (Uncategorized)

Saturday May 7th
Cleans
WU: 50%-75%-85% of 1 RM (155)
3×3 @ 90% (135lbs)

Deadlifts
WU: 50%-75%-85% of 1RM (220)
3X3 at 90%

I stayed at 185 because I started to feel my back =(

Partner WOD
AMRAP 15min
P1: 300m run
P2: Burpees + Box jump over (3 burpees and a hop over a 16″ box =1 Rep)

Grace and I= 60 reps

Tuesday May 10th
6 am Team Training:

Snatches
3×3
85-90-95

Partner Wod- Coed
AMRAP 10min
2 Fireman Carries (Guy carries girl one lap and then girl carries guy)
20 HSPU
Chris & I: 4+10HSPU
Ness & Alex: 4+9 HSPU
Adri & Tony: 3+10HSPU (?)
Grace & Zack: (?)

11am:
Adri & I
30 minutes of ‘cardio’
10x 100m Row on the minute

20 minute brick walk and talk

Wednesday May 11th
5K

Thursday May 12th
Annie
7:55
Blahhhhh was so out of it…. =(

Friday
3 rounds
10 kb snatches (35)
20 lunge steps (25)
20 pushpress (45)
1 rope climb
8:10

Saturday
5k around Brickell key

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Let Regionals training begin!

May 6, 2011 at 9:12 pm (Uncategorized)

Monday
Jog
Tuesday
6am team training
Squat snatches
3×3
85/90/95 (i think)=)

3 cycles
90 sec rest between cycles
4min amrap
10 Wall ball (20/14)(11/10ft)
10 Burpees

Total Rounds= 7+1

Wednesday
threshold WOD 7pm class
800m run
then
2 rounds
24 deadlifts (155)
24 Wall Balls (14/9ft)
24 Burpees
then
800m run

Time:23:33

Thursday
rest day

Friday
5 rounds
500m row
15 Hang Power Cleans (135/95)
50 Double Unders
15 KB Swings (70/35)

Lish: 36:00
Alex C: 38:2?
Holt: 44:?
(sorry boys… I don’t remember your times)

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