Hi guys, happy Monday! Hope you had a good weekend. Just a head’s up that next week I am going to start splitting these “what I ate” and “weekly workouts” posts into two days: Mondays will be last week’s workouts, Wednesday will be what I ate. Then Fridays will be a recipe, nutrition, or a random ramble. I think this will be a lot better – hope it’s okay with you too :)
Sidenote: I’m totally in love with my recent polish change. The first coat is Essie’s “Marshmallow” and the second coat is OPI’s “Funny Bunny” (then a top coat). Okay, enough girly talk… food time. As per the title, this is what I ate (okay, and did) last Wednesday:
I woke up at 5:30am (I’ve been working from home recently so I’ve sometimes been getting a bit of a later start to my day), got ready, popped some BCAAs, ate a pre-WO hard boiled egg at 6am on my way to 6:30am CrossFit.
Showered, caught up on e-mails, studied and worked a bit before having an actual breakfast at 9:30am: 3 chicken sausages, broccoli and some carrots. Last week, a bunch of you asked me about why I have been splitting my breakfast into two. I gave you pretty crappy answers because I don’t have a good one. I just don’t always feel like eating a ton right away so I sometimes split it up throughout the morning. Today, I just had a “bigger” (relative term) breakfast.
Worked some more but got hungry at 11:30am. I wasn’t ready for “lunch” so had a quick snack plate: 1/2 a red pepper, few slices of cucumber and chopped liver. Chopped liver recipe coming your way… I know you’re excited.
Worked throughout the rest of the afternoon and had a sweet potato at 4pm. I knew I was going out for dinner but wanted to make sure I got some more carbs in me – just in case the restaurant didn’t have starchy veggies or other options.
I went out to dinner with Liz to Tabule. It was absolutely delicious. We both ordered kabobs but split them (beef and chicken) alongside delicious roasted veggies (ate around 7pm). It was really great to catch up with Liz… she’s awesome, a 4x marathoner and really helped alleviate some of my running stresses (thank you all for the kind words on Friday).
I wasn’t stuffed when I got home and of course wanted something sweet – a cold, creamy, heavenly (okay blissful) Coconut Bliss bar was the perfect way to end the day (9pm).
I did 20 lengths (breast stroke) in the pool. I’m actually a terrible swimmer (I feel like my breast stroke is really like doggy paddle) but I have been loving it as active/”non-pounding” recovery.
Sprints + mini park workout:
Warm-up: 1 mile run
Then… 4 rounds of: 500m sprint, 3 chin-ups, 10 air-squats, 5 “kips”
Cool-down: 1 mile run + 20 minutes on bike
I didn’t bring my watch.
The Metric Tonne.
It’s a 15 minute EMOM (every minute on the minute) of 1 deadlift, 1 backsquat and 1 jerk (from the rack). So you do each of those exercises 5 times over the course of the 15 mins trying to add weight to accumulate as many “tonnes” as possible. 1 lb = 1 point. Your score = the total amount of weight you lift. I’ve done the Metric Tonne twice before – it’s been motivating and frustrating.
I totalled 1700. My heaviest deadlift was 185lbs (10lb PR); heaviest backsquat was 135lbs (10lb PR); heaviest split jerk was 85lbs (attempted 90lbs… failed… no PR).
5 (happy) miles. Is it ironic that my 2.5 mile turnaround is at a McDonald’s? I hate smelling hashbrowns while running. I hopped on the bike for a 20 minute cool-down post-run… knee felt good and I was happy.
20 minutes. Breaststroke. Didn’t count number of lengths.
I ran with a friend along the Beltline – which was a wonderful change in scenery and a beautiful route!
It was great to run with someone – and chat rather than listening to podcasts. I was also super impressed/surprised with our pacing! I don’t remember the last sub-9 minute mile I ran so that felt great. I thought I should have run further but the speedy and enjoyable 6 miles felt just right.
Yesterday was a heavy day – lots of reps. But I really like that to work on my technique. I stayed light for the skills and drills.
I modified the weight to be 55+65+75. Finished in 11:53… holy cow it was exhausting.
Also snapped a pic in my Fit Girl Clothing tank… #ownthatbutt
Support their kickstarter here – I cannot wait to try their jeans!
Questions of the day…
What have your workouts looked like lately? What’s the best thing you ate this weekend?
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