Wednesday, April 25, 2012

Paleo Challenge - Day 38: Refreshing :)

Spiritual Juice

"What refreshes you?" This was asked to Jill Briscoe from the radio program, Telling the Truth. In her reply, she says the people she serves refreshes her. Expanding on her point, she mentions how we are often refreshed when we give of ourselves to serve others. We are refreshed when we refresh others. Despite my selfish nature, I find that I can trust God for strength to serve others when I choose to submit my will to His.

On another note, I read this blog post by one of my mentors. The title caught my eye of course! As I was reflecting on his words, I realize how much I need to learn to give out of the abundance that comes from God. To learn to be a channel, able to give a lot only because I've been given much.

Nutrition

Today wasn't Paleo. Lunch I had some awesome noodles with pork goulash. Dinner was Paleo though! Pulled pork + watercress + yam. It was super amazing! (Mom = awesome) And I just made an awesome shake (almond milk + cookies / cream protein powder + banana + chia seeds). It's sitting in the fridge waiting for me to finish this post =)

Coffee: This morning I made coffee a la inverted aeropress. Amazing! But even more amazing was that I just felt amazing all day (perhaps it was the Vega One shake I had for breakfast, coupled with a good night's rest). On my way back from Hamilton, I passed by a Tim Horton's and picked up a cup of coffee--but I didn't even feel tired. Nevertheless, I just drank it, enjoying every drop :)

WOD - 9:30 p.m.

Today was a late day at work and I couldn't make it back in time for CrossFit. So I decided to check out the gym near my work (Premier Fitness). Apparently, the gym shut down and "Premier Fitness" no longer exists. While I was a little dismayed, I was delighted to hear that the former franchises, now owner-operated, will honor the membership I had. So my workout today was at Yorkdale Fitness (@ Yorkdale Mall).

Warm-up
Shoulder Press, 5 x 5 @ 95 lbs
Thrusters, 5 x 5 @ 95 lbs
GHD sit-ups, 20 reps

Okay! Now for my protein shake of awesome =)

Tuesday, April 24, 2012

Paleo Challenge - Day 37: Mostly Paleo Today!

Spiritual Juice

Submit yourself therefore to God. Resist the devil, and he will flee from you.
James 4:7
At times, I find myself doing the opposite. Submitting to the temptations of the devil, and resisting God's will for my life.
Nutrition

Today's meals were mostly paleo (i.e. I had a free cafe latte while waiting at the doctor's office ... for my car). Having paleo snacks helps with the cravings. I'm feeling fatter though. And it's not because of the paleo diet. Sitting 8-10 hours / day at a desk, with minimal walking, isn't the greatest for you (or for me at least!). When I got into the gym today, I was working out my kinks and feeling old. I need to find a way to break up my day and stay active. I enjoyed going to the pool during lunch times. I may also bring a kettlebell.

WOD - 8 p.m.

Deadlift
Warm-up (5 x 135 lbs, 5 x 225 lbs)
5 x 275 lbs, 5 x 275 lbs, 5 x 275 lbs, 5 x 275 lbs
I didn't push heavier weight since my mid-back felt unstable and a bit painful during the lift. That's my hint to strengthen my core, and stop sitting around so much (8-10 hours at the office + ~2+ hours in the car).

- Then -

For Time
9-7-5
Chest-to-bar pull-ups (strict .. last 2 reps needed kipping)
Ring dips (strict ... kipped last set of 5 reps)
Snatch (75 lbs ... scaled down a lot since shoulder mobility was poor)
Time: somewhere around 13 mins

Monday, April 23, 2012

Paleo Challenge - Day 36: They work!

Pistachios (Nutrition)
They work! They really work! It's amazing! I was super tired this morning en route to work .. it got to me halfway into my commute. Then enter the pistachio! The very thought of eating the pistachio invigorates! It's amazing! Only thing is that I get super thirsty by the end of my trip :)
Spiritual Juice

Commit to memory James 4:7-12, CrossFit Faith's Weekend WOD. I'll just hang here until this gets memorized. Shouldn't be too bad--just got to get it done.

WOD - 8 p.m. @ CFM

Warm-up, work on pull-ups, free physio assessment!
I got a free assessment and treatment from Lisa. I have a pretty tight facet joint (pain on the left side, more tightness on the right). She did some manipulation and stuff. I don't really understand it all, but it sure felt better!

Push jerk (Warm-up with 45 lbs, 95 lbs)
2 x 135 lbs, 2 x 155 lbs, 2 x 155 lbs, 2 x 155 lbs, 2 x 135 lbs, 2 x 135 lbs
155 lbs is not too heavy. But my technique is off. I need to jump faster and keep my wrists straight at the top. 

Back squat (Warm-up with 135 lbs)
5 x 185 lbs, 5 x 185 lbs, 5 x 205 lbs, 5 x 205 lbs, 5 x 225 lbs
I tried Ben's weightlifting shoes (Nike Romaleos), and wow! They make a huge difference!

Pull-up work (strict / kipping)
Max rep attempt (butterfly): 17
When fresh, I can probably do 21 (reps for first round of Fran). When I do the re-test next week though, I will probably conserve and do 12 + 9. We'll see how I feel. But I'm not strong enough yet to just go "balls-out" on every rep, on every round.
Things to keep in mind for upcoming workouts this week:
My arms are sore. This time I did not push beyond the threshold of pain. I need to give my arms enough rest. Also, my core is weak and my lower back is prone to injury. The physio helped, but I definitely need to improve my mobility and stability. 

Sunday, April 22, 2012

Paleo Challenge - Day 33-35: Pistachios!

Spiritual Juice

This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay down our lives for our brothers.  If anyone has material possessions and sees his brother in need but has no pity on him, how can the love of God be in him?  Dear children, let us not love with words or tongue but with actions and in truth.  This then is how we know that we belong to the truth, and how we set our hearts at rest in his presence whenever our hearts condemn us. For God is greater than our hearts, and he knows everything. 
-- 1 John 3:16-20
Some hard-hitting truth. I need to truly love others, and to stop being selfish. I am indeed a wretched man--any goodness is God's grace. And I need to entrust my all to Him each day.


Nutrition
Just picked up pistachios and sunflower seeds. Yes, they're paleo -- but also, apparently they are awesome for staying awake when driving tired. Even better than coffee, according to a friend, who says truckers swear by them. Let's see how it goes :) The hope is that they'll help me stay awake AND stave off my stress-food cravings.


WOD

Friday
Rest day (since I worked out Thursday)

Saturday - 9:30 a.m. @ AC

Row
1 k (warm-up): 4:15
500 m / 1:00 rest: 1:44.5, 1:47.8, 1:49.1, 1:55.2, 1:50.5

- Then -

5 Rounds for Time
10 Squat Jumps
10 Leg Raises
Time: 2:14

- Then -

Back Squat
Warm-up (45 lbs, 95 lbs, 135 lbs)
5 x 5 @ 185 lbs

- Then -

DB Row
4 x 10 @ 55 lbs

Sunday
Rest day
I definitely needed rest. To think I could just keep going was foolish. Even elite athletes rest. My body was feeling the after-effects of over-training (injury-prone, "bad" muscle pain, lower energy, etc). The goal is to make Sundays my rest day, with another rest day between Wed-Fri, depending on my schedule. Let's see how this goes :)

Thursday, April 19, 2012

Paleo Challenge - Day 31-32: Listening to the Coach

Spiritual Juice

"...work out your salvation with fear and trembling."
-- Philippians 2:12

First, it is not work for, but work out your salvation. Second, I think about working out quite a bit (physically). When I do not workout, I get weaker. When a garden is not tended, it starts growing weeds. In the same way, I need to work out my salvation and develop spiritual focus. My attitude has generally been impassionate, rather than working with fear and trembling. I forget who I serve and who I am.

Nutrition

I went grocery shopping yesterday, and picked up some cashews / trail mix, bananas, apples, pork shank (on sale @ $1.88/lb), almond milk, .... so far so good, right? Then, on my way to the cashier ... I saw a glorious Vietnamese sandwich =) In conclusion, the day was not completely paleo, but overall, went well.

WOD

Thursday
Rest day - scheduled (though I might end up going, since the WOD looks superfun, and I did not finish yesterday's WOD (first time in a long time).
Update: So I ended up going to CFM... :P Bench Press

95 lbs x10, 115 lbs x10, 115 lbs x15, 135lbs x7, 135 lbs x7, 155 lbs x5, 155 lbs x5, 185 lbs x1

- Then -

4 Rounds for Time
15 KB Swings (55 lbs - weight for all KB work)
10 KB Snatch (per arm)
15 KB Swings
10 Goblet Squats
20 Butterfly Sit-ups
(Time: 20+ mins)

Not happy about the time, nor with my lack of intensity (I rested a lot between exercises, especially before the snatch so I wouldn't injure myself due to fatigue). Nevertheless, I got stronger during the workout, having never done a one-arm KB snatch at 55 lbs.

- Then -

Stretched .... and stretched ... and stretched! =)

Wednesday

Max box jump (8 plates + 20" box)
(to put it in perspective, Jay got 12 plates! I have a long way to go ...)

- Then -

4 Rounds for Time
24 Pull-ups
12 OHS
(Time: DNF)

Post-WOD Reflections - Listening to the Coach

This is the first time not finishing a WOD in a while. I don't like giving up in general. I came in excited, and got progressively more apathetic throughout the workout. Reasons? Well, no good ones, really. Excuses could include environment, pride, sore arms, etc. But these are just excuses.
  1. Environment? Create your own inner environment to keep the passion burning ablaze.
  2. Pride? Suck it up. Listen to the coach. Listen to your body. Arms hurt? Use a band. Can't do overhead squats? Use lighter weight.
  3. Sore arms? Rest. Don't overtrain. See #2.
On my way out, my coach yelled after me to stretch. I shrugged off his suggestion, saying I didn't work hard enough. He responded by saying that's the stupidest thing he's heard. In truth, I felt like I didn't work hard enough, especially since I barely finished half the workout! Nevertheless, my reason for not stretching was stupid. And not only that, it was arrogant. My coach knows the sport way better than I do. Stretching takes about 5 mins. Even Chris Spealler has a coach. And I know Julie Foucher listens to her coach. So who am I? Well, yesterday, I was an arrogant fool. By God's grace, I will strive to be a humble athlete.

So mobilitywod, here I come!

Tuesday, April 17, 2012

Paleo Challenge - Day 26-30

Spiritual Juice

A friend shared these verses:
A discerning man keeps wisdom in view, but a fool's eyes wander to the ends of the earth.
-- Proverbs 17:24

Let your eyes look directly forward, and your gaze be straight before you. Ponder the path of your feet; then all your ways will be sure.
-- Proverbs 4:25-26

Nutrition

Diet much better; but staying strict Paleo is quite tough -- especially when there is a $2 Cold Stone Creamery special this week! 2 more weeks left for the Challenge! I'll do my best to be as strict as possible!

WOD

Friday - Sunday
Rest days
Felt amazing to take some time off - though 3 days rest is a bit too much :P
General plan for CF: Thu / Sun rest days

Monday (April 16) - 5 p.m.
C&J - work to 1 RM (stopped at 135# due to technique)
Front squat - sets of 3-5 reps
Row 500 m (pace around 1:45), 5 Front squats w/ 12" box
Run 1 mile
GHD sit-ups

Tuesday (April 17) - 7 p.m.
Deadlift - Warm-up, then 10 x 2 at 315#
- Then -
For time:
Run 800 m
10 rounds of: 10 HSPU / 10 pistol squats
Run 800 m
Time, 21:20 (used ab mat for HSPU - not full range of motion .... makes a big difference!)
- Then -
Chest-to-bar chin-ups: 3 x 5
- Then -
2 k row (cool-down, time - 8:20) - focus on energy efficiency and form

Thursday, April 12, 2012

Paleo Challenge - Day 25: Rest, Work, Rest


Spiritual Juice

Today's blog post title is taken from UTCCF's incoming Chair. Check out her cool blog here!

"Rest, work, rest." This is the "rhythm of grace". The way Jesus lived his life. He rested. He worked. And rested in the presence of the Father.

At times when I try to rest, I do not truly rest. I hold onto things I should let go. I let go of things I should hold on to. As aptly stated by the Westminster Catechism:
Man's chief end is to glorify God and to enjoy him forever.
It's not about me. Nor about my desires or personal gain. Nor about my friends and family. As Jason Ma says in his song, "It's about the glory". 


WOD

Rest day

Okay today should really be a rest day (yesterday was a failed attempt). I made the mistake of checking out the WOD at CrossFit Markham today, and to my dismay, I find three of my favorite exercises: rope climb, plank, and running. I guess you can call it a "rest day". I'll report back tomorrow on what actually happened.


Update (11 p.m.): As you probably guessed, I spent my Rest Day at CrossFit. It was just rope climbs and running (I didn't do the 5:00 plank). Here's what I did at the 8 p.m. class:


Warm-up
10 x Rope climbs (15') - harder than you may think! And I shall wear pants next time =)


- Then -

For Time
8 x 400 m (2:00 break in between)
Time: 29:02 (Average 1:52.7 / 400 m -- top time was sub 25 min! I'm slow ..)
Did 3 more repeats after with a friend who started the WOD late


Nutrition

Today's goal is to not compromise =)

Wednesday, April 11, 2012

Paleo Challenge - Day 24: Rest day ... tomorrow!

Spiritual Juice (CrossFit Faith)

List your 3 greatest accomplishments in life:
  1. Education - finished (?) university studies
  2. Physical fitness - from slow asthmatic runner to CrossFitter and marathoner
  3. Serving others - campus ministry, coaching, family
Then read Luke 18:9-14

He also told this parable to some who trusted in themselves that they were righteous, and treated others with contempt: "Two men went up into the temple to pray, one a Pharisee and the other a tax collector. The Pharisee, standing by himself, prayed thus: 'God I thank you that I am not like other men, extortioners, unjust, adulterers, or even like this tax collector. I fast twice a week; I give tithes of all that I get.' But the tax collector, standing far off, would not even lift up his eyes up to heaven, but beat his breast, saying: 'God, be merciful to me, a sinner!' I tell you, this man went down to his house justified, rather than the other. For everyone who exalts himself will be humbled, but the one who humbles himself will be exalted."
When I saw today's Faith WOD, I had to think long and hard. What have I really accomplished? Everything I thought of seems to pale in comparison with the accomplishment of others. Nevertheless, God has been gracious to me in helping me finish my engineering degree, improving my fitness, and teaching me what it means to serve. I still have much more to learn in this vast world of engineering, many milestones in fitness, and have much to learn about what it means to truly serve.


When I read this passage, I am reminded of how prideful and arrogant I can be. It disgusts me just thinking of it. I yearn for a heart of humility, and to never lose a teacheable heart, first with God, then with others.

WOD

Rest day
  • I was very tempted to go again today. Remember: "No recovery, no intensity."
  • ... whoops, I somehow ended up in the gym. Thursday is rest day for sure!
6 p.m.
Bench Press: 5 x 95#, 5 x 135#, 5 x 155#, 5 x 185# (spotter for last 2 reps), 5 x 165#
- Then -
For time
21-15-9
Overhead squats (95#)
Box jumps (24")
Time: 8:27 (I think..)

Nutrition

04:00 Coffee, lean bacon, apple / almond butter, peanut butter sandwich
05:30 Tim Hortons coffee / bagel
  • I have a history of compromise during the early hours (I also have a history of making excuses :P); but at least it's better than getting a breakfast sandwich in the morning!
10:00 Pork / chicken / broccoli
13:00 Chicken, napa, watercrest, caramel mousse cake
  • Cake justified :) Our chef's 5 year
16:00 Apple
17:30 Protein shake / Almond butter .... then,
  • Almond / Hazelnut (aka Nutella) sandwich ... because Almond and Hazelnut is such a delightful combination =)
  • Samosas ... courtesy of my mom / sister, who just walked in with this deep-fried goodness

... shortly after .... awesome dinner =)


Tuesday, April 10, 2012

Paleo Challenge - Day 23: Golden Arches of Death!

Spiritual Juice

"Whoever loves father or mother more than me is not worthy of me, and whoever loves son or daughter more than me is not worthy of me. And whoever does not take his cross and follow me is not worthy of me. Whoever finds his life will lose it, and whoever loses his life for my sake will find it."
-- Matthew 10:37-39

I came across this passage through CrossFit Faith's website. Here, Jesus talks about how we shouldn't hold onto relationships too tightly. We are to love are family, friends, and even enemies; but if this love should be secondary to our love for Jesus Christ. 

WOD - 6 a.m.

Hang clean & Push jerk
2 x 95 lbs, 1 x 135 lbs, 1 x 155 lbs, 1 x 155 lbs, 1 x 155 lbs

Back squat
5 x 155 lbs, 5 x 155 lbs, 3 x 225 lbs, 2 x 225 lbs, 1 x 225 lbs, 1 x 225 lbs

The weights felt a lot heavier than I expected. I definitely need a rest day. As Chris Spealler says, "No recovery, no intensity". It's hard to manage work-rest, but I definitely need to do it. And need to rest before I'm overtrained.

6 p.m.

5 x 10: GHD sit-ups, Reverse hypers
Stretching / mobility work
10 x 10 push-ups
1000 m row

Nutrition

7:30 a.m. Protein shake (before / after workout, Apple / almond butter, Coffee
9:00 a.m. McDonald's Sausage / Egg McMuffin, Hashbrown, Coffee
  • I need to stop caving in :P
11:30 a.m. Trail mix / Brazil nuts
1:00 p.m. Salad, Pork, Soup
4:00 p.m. Protein shake + almond butter
7:30 p.m. Protein shake + almond butter
8:00 p.m. Jerk pork + broccoli
8:15 p.m. Peanut butter + honey ... 2 sandwiches

  • Ahh! ... regretting it now, though it seemed so good in the moment! Now, I'll be sleeping with all these carbs

Monday, April 9, 2012

Paleo Challenge - Day 22: Pumice Stone!

Spiritual Juice


"And do not fear those who kill the body but cannot kill the soul. Rather fear him who can destroy both soul and body in hell. Are not two sparrows sold for a penny? And not one of them will fall to the ground apart from your Father. But even the hairs on your heard are all numbered. Fear not, therefore; you are of much more value than many sparrows. So everyone who acknowledges me before men, I also will acknowledge before my Father who is in heaven, but whoever denies me before men, I also will deny before my Father who is in heaven."
Matthew 10:28-33

I came across this thought-provoking verse from the Faith WOD on CrossFit Faith's website. Two things strike me:

  • What are the things I value?
  • Do I acknowledge Jesus before others?
There's much to think about, especially in where my priorities are.

Nutrition

Asides from a bit of brown rice today, I was pretty paleo =) I find that even with the "healthy" brown rice, it's easy to eat too much too soon. 

WOD - 6 p.m.

Deadlifts
5 x 225 lbs, 2 x 4 x 315 lbs, 2 x 5 x 315 lbs
current PR: 315#, pretty excited for the next CrossFit Totals test at the end of the Paleo challenge :D

- Then - 

20 min AMRAP
2 Muscle-ups (did 6 jumping muscle-ups)
4 HSPU
8 KB Swings (72#)
(Rounds: 3)
Low score due to muscle-ups and HSPU--definitely weak upper body. Going to do some push-ups every other day or something.


Pumice Stone!


So after CrossFit, I did groceries and saw a pumice stone in the lady's section. I recall a CF trainer in Seattle (JHo) telling me that he uses pumice stone to smooth out his callouses and then moisturizes. A strong grip is definitely important when doing the kipping pull-up, which requires much more power than your typical strict pull-up. 

Sunday, April 8, 2012

Paleo Challenge - Day 21: "Coffee, shower, eat, in that order"

Spiritual Juice


Today is Easter Sunday, the day we Christians remember what Jesus did for us on the Cross. Good Friday was the day we remember his death, and Easter Sunday is the day we remember his resurrection (though it is technically Monday).


This morning, I am reflecting on what the Cross means to me.
"but God shows his love for us in that while we were still sinners, Christ died for us." --Romans 5:8


Nutrition (to be updated throughout the day)


6:30 a.m. Wake-up
- Coffee, shower, eat (Julie Foucherthe start of an awesome morning routine =)

8:30 a.m. Morning run
Only got to the coffee / shower part. Then went a light run. What started as a 4 km run ended up to be an 8 km run to avoid an angry goose
- I was running the Donald Cousens loop, when all of the sudden, I heard a goose. Normally, this would be natural when you're running out in the country. However, the sound rapidly drew near. As I turned, I saw a full-sized goose flying straight toward me. I sprinted, barely avoiding the piercing.
- I kept running--foolishly I later realized. This same goose flew again at me with a greater vengeance. I quickly picked up the pace, ducked, and shouted. Then, in fear of actually being rammed by the goose, I turned around, planning to retrace my steps. Geese can be scary.
- Instead of retracing my steps, I decided to make a random turn and run through some suburbs, thereby completing the "loop" in a very roundabout way. 
- Needless to say, this was quite the morning adventure, and it's only 8:30 a.m. Now, for a light snack (apple / almond butter, Vega recovery) before breakfast (9:30 a.m.)


9:30 a.m. Breakfast =)
- Scrambled eggs + onions + beef + mushrooms + salt/pepper/garlic powder
- Bacon! =)


1:00 p.m. Lunch
- Short ribs + napa (paleo ... so far) .... then,
- Doritos, rice, and red wine ... pre-workout =P


3:30 p.m. Post-WOD food
- Eelam Lamprie--basically, curry awesomeness wrapped in a banana leaf




Easter Sunday WOD

Accumulate max total reps
8 x 40 s on / 20 s rest per exercise
KB swings (55#)
DB thrusters (25#)
Burpees

Scores (Total = Burpees + KB Swings + DB Thrusters)
Jireh: 274 = 82 + 116 + 76
Josh: 272 = 82 + 110 + 82
Jon: 168 = 40 + 87 + 41

Saturday, April 7, 2012

Paleo Challenge - Days 18-20

Spiritual Juice


Juice has been lacking. Or rather, juice has been in ample supply, but I have not been drinking much. I need to learn to trust fully in Him. Proverbs 3:5-6, "Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight."


Nutrition


I haven't been as strict with my diet. Perhaps it's because I'm not counting everything and do not have to account for what I eat. I'll work on this a bit more. I passed by Shoppers and bought a very un-paleo snack (corn chips), and then organic peanut butter and coffee grind =) I will work on moving my diet / regimen to be similar to Julie Foucher, elite athlete and med student. She is one of the athletes my brother and I admire. Two things that stand out to me are:

  • "Coffee, shower, eat, in that order" - let's see how that goes :)
  • "Every Saturday, Foucher prepares a week's worth of food so she is never caught off guard." - a week is quite a lot. Let's start with 2-3 days at a time and go from there =)


WOD

Thursday - 8 p.m.

Skill work (muscle-ups)

Tabata 
(1 min rest between exercises)
(score: lowest # reps / exercise)
Knees to elbows (score: 5)
Jump over box (score: 10)
Deadlifts 225# (score: 5)
Jumping lunges (score: 16)

Friday - 10 a.m.

Globo Gym Workout :P
(see CrossFit Markham's page)

10 min AMRAP (in teams of 2)
15 power cleans (95#)
Wall ball slams
(Total wall ball slams: 269)

Saturday - 9:30 a.m.

Row 3000 m (11:32), 500 m (1:42.6)
50 bicycle crunches
25 v-ups
2 min plank

Shoulder press / pull-up superset
Work on snatch technique

10:30 p.m. w/ Jireh
150 push-ups for time
(Time, 18:09, much slower than Jireh's 14:10)
definitely need to work on my upper body base strength

Wednesday, April 4, 2012

Paleo Challenge - Day 17

Spiritual Juice


"By this all people will know that you are my disciples, if you have love for one another."
John 13:35

WOD - 9 a.m.


Shoulder Press
5-5-5 (95#, 115#, 115#)
Push Press
3-3-3 (135#, 155#, 155#)
Split Jerk
1-1-1 (165#, 165#, 165#)

- Then -

"Helen"
3 Rounds for Time
400 m run
21 KB Swings (55#)
12 Pull-ups
Time, 10:51

Nutrition


Was paleo pretty much all day ... until I had dinner in Sarnia. My friend and I first tried a sushi restaurant, 1 of 2 sushi places in Sarnia. After staring at overpriced food items, and with no waitress to be found, we ditched and found our dinner at Wendy's. I had a triple baconator, offsetting it with a garden salad. 

Tuesday, April 3, 2012

Paleo Challenge - Day 15/16: Too much of a good thing

Spiritual Juice


"looking to Jesus, the founder and perfecter of our faith, who for the joy set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God."
-- Hebrews 12:2

Talk about having the "end in mind". Jesus had such a clarity of vision and purpose that the temporary pain was eclipsed by the everlasting joy. What is the end goal? Why do we toil? Why do we do what we do, day after day?


WOD


Yesterday ... Rest. Definitely got more rest than I needed. While rest is good, too much of a good thing can have the opposite effect. A healthy balance of stress / vigilance and rest is needed.


Today - 8 p.m.

Deadlift
6-6-3-3-2-2
(6 reps @ 225#, 3 reps @ 275#, 2 reps @ 315#)

- Then -

21-15-9
Hang Power Clean (135#)
Butterfly sit-up
Burpees
(Time, 9:58)

Nutrition


Working on this paleo thing. Pretty good except for this morning ... and lunch. This morning was nutella / banana and peanut butter / banana sandwiches ... felt more bloated than usual. Afternoon was shepherd's pie. Potatoes ... ugh. I should have just stuck with my lunch. I definitely feel better eating paleo. Now ... I need to have that feeling impressed upon my mind ... especially when I'm tempted to load up on the bread / starch.

Sunday, April 1, 2012

Paleo Challenge - Day 14: Everyday is cheat day!

Spiritual WOD


At church today, we sang a song called "Hosanna". In it, there was a phrase that caught me: "... and when we see you we find strength to face the day". That phrase just took on new meaning as I discover how important it is to have facetime with God before I start my day.


WOD

Sleep - max recovery :)

Nutrition


So I need to work on cheating less. More manageable work hours would help, of course, but it is what it is. So this morning, I had a rice wrap my mom made (breakfast while on-site this morning). And this afternoon was quite un-paleo: samosas, noodles, etc. I kept it to a minimum, but hey, full disclosure.


I should note that I have felt bloated every time I cheated. I believe it isn't necessarily the starch / carbs, but the quantity of carbs I can consume. And perhaps deep fried food isn't the greatest for you :)