7/31/13 — Week 2 of 10
Training — Speed Day:
Squats: 2×5 @ 135# These were great — so fast and crisp! I think my bar path/muscle balance has improved over the past few months, I don’t ever feel a dramatic sticky spot coming out of the hole anymore. I recently watched this video about squat set up from Matt Gary and decided to spend a little bit of time today playing with my hand position and set up while the weight was light today. I focused specifically on trying to get my grip in closer to tighten up my rack position. It felt really good and I might try to use this grip style more often as I felt super stable and tight under the bar. We’ll see. I have a tendency to injure my shoulder when my grip isn’t “just so” so I haven’t decided that I will try this on heavy weights yet. Perhaps.
Bench: 2×5 @ 65# These were also good. Nice and smooth in the slot. Focusing again today on pushing up into my belly and out with my lats. I discovered a new (good) feeling last week while benching so I’ve been trying to figure out what that was and how to make it happen on purpose.
Negative Chins – 3 reps. First one was a pull up first 🙂 Still excited to be able to do one.
Snatches: Just fucking around with the empty barbell since I never do any snatches or overhead squats. Fun to play.
Conditioning: Sooooo….. I’ve decided that I suck at conditioning after lifting — I’m usually rushing out the door for work and not able to spend any more time in the gym. So, I’m switching my schedule up to try and make it work better for me. Planning to do conditioning on Tuesday and Thursday evenings with my husband — Mostly this is going to be 1-4 mile rucks with 40#s of bricks in my backpack. I think twice a week rucks and once a week CrossFit will be enough to get me ready for GoRuck in September. Jumping into 4 days a week conditioning might have been more of a culture shock than I can handle.
Today’s lunch and dinner wasn’t measured out because I didn’t prep it, so these are estimates. I tried to stick to foods that are generally low calorie that way I didn’t go over and I think it’s probably pretty close. Anyway salads and sushi can’t be too bad.
|Butter – Salted, 1 tbsp||102||0||12||0|
|Generic- Lowes Food – Sour Dough Bread, 1 slice||70||14||1||3|
|Egg – Medium – Medium Egg, 2 egg||132||0||9||11|
|Lettuce – Cos or romaine, raw, 4 cup shredded||32||6||1||2|
|Tomatoes – Red, ripe, raw, year round average, 0.1 cup cherry tomatoes||3||1||0||0|
|Generic – Olives, Green, Pitted, 12 olives||60||2||4||0|
|Oscar Mayer – Deli Fresh – Oven Roasted Turkey Breast, 168 grams||150||3||3||27|
|Dressing – Ranch Dressing – Hidden Valley Ranch the Original (24 Fl oz), 2 Tbsp||140||2||14||1|
|Commissary Brand – Fresh Mozzarella Balls 28 g, 75 g||189||1||13||14|
|Sushi Salmon – Salmon & Avocado Roll, 8 pieces||250||31||7||15|
|Sashimi – Saba (Mackeral), 2 pieces (4oz)||160||0||7||24|
|Japanese – Seaweed Salad, 45 g||63||4||5||2|
|Sashimi – Salmon Fresh, 4 ounces||143||0||7||18|
|Japanese – Ahi Tuna Sashimi, 4 oz||120||0||6||26|
|Fage – Total 0% Non Fat Greek Yogurt (6oz), 6 oz.||100||7||0||18|
|Blueberries – Raw, 0.5 cup||41||11||0||1|