ETP 3.7: WOD day (15.4 take 2)

In terms of performance: awesome day today! I redid the scaled version of the Opens 15.4 WOD, and got 13 more reps than I did on Friday's attempt for a total of 134! And that was taking the bar from the ground, not a rack, like I did on Friday for push presses. I got all but the last set of presses unbroken - much better than Friday (granted, my shoulders were already a little sore going into Friday, but my traps were sore going in today). So, it appears that all of those carbs for the past couple days definitely helped!!! I wasn't even sleepy enough to indulge in a nap with my son later on! Energy is definitely improving.
In terms of nutrition: not a banner day. Fell a little short on protein, and too high on carbs. Not to mention a bit of booze... We had our annual St. Patty's Day corned beef dinner with my family, and my sister had a hankering for raspberry mojitos, so I had to make some for her (and the rest of us). While at the package store, I picked up the ingredients for the blueberry lemonade that I've been planning to make for the book club I'll be hosting, so I tried throwing one of those together too (delicious!). However, all that booze put me over my calories and carbs. Not cool. But, tomorrow is another (control) day... 

Pre-breakfast: Tea with honey & half a lemon's juice
Breakfast: 3 eggs scrambled, topped with hot sauce 3 sausage links (1 pork, 2 leaner turkey) sweet potatoes sauteed in coconut oil with a slice of bacon and some sauteed onions too
Post-WOD Healthy & Fit Chocolate egg-based protein shake 2 oz lite coconut milk 1 frozen banana
Lunch: pan-grilled burger on a bed of salad
Afternoon snacks: Plum Amazins dried plums (love these!) deli turkey cooked turkey pepperoni blueberry vodka lemonade
Dinner: corned beef onions & potato raspberry mojitos!
Bedtime: Magnesium supplement with honey	.

Carbs: 44%, Protein 23%, Fat 33% 

Totals	2,874	267	87	144	23	4,462
Your Daily Goal	2,585	265	85	175	25	2,500
Remaining	-289	13	-2	31	2	-1,962
	Calories	Carbs	Fat	Protein	Fiber	Sodium

ETP 3.6: WOD(ish) day

Today's WOD was thrusters, burpee box jumps and pull ups...not exactly my favorites!!! But since I need to redo 15.4 tomorrow and my traps are already a little sore from yesterday, I decided to spare my upper body from the thrusters (how convenient). Instead, I brought the kids to swimming lessons at the YMCA (which Brian usually does while I WOD), and hopped on a treadmill for a 20 minute jog at 5.5 MPH. That put me just shy of 2 miles. Not bad for my first long jog since the fall. I was tired, but I could have kept going if I didn't have to grab may daughter after her lesson. Gotta get ready for my 5K! I decided to bust out the old heartrate monitor, and I was holding steady between 158-163 for the last half, which is about 85% of my supposed max heartrate (220-39). Between that jog and then hanging out with the kids at a trampoline park birthday party, I logged 9500 steps - so close to 10K! Even got up the nerve to do 2 flips into the foam pit! :) 

Fell a little short on my carbs again, but I didn't count the lick of birthday cake frosting, sip of juice, or handful of popcorn, so I'll call it good. I have definitely eaten more carbs than I'm used to in the last 2 days - hoping it's enough to power me through Sunday's 15/4 make-up!

Pre-breakfast: Tea with honey & half a lemon's juice
Breakfast: 3 eggs scrambled, topped with hot sauce 3 sausage links (1 pork, 2 leaner turkey) sweet potatoes sauteed in coconut oil with a slice of bacon and some sauteed onions too
Post-WOD Healthy & Fit Chocolate egg-based protein shake 2 oz lite coconut milk 1 frozen banana
Lunch: tacos with guacamole (made with ground turkey)
Afternoon snacks: banana Plum Amazins dried plums (love these!) Some Smarties and a Now & Later at a bday party, and a lick of frosting (yum!)
Dinner: grilled chicken jasmine rice broccoli
Bedtime: Homemade applesauce (no sugar added) - 2 bowls! Magnesium supplement with honey	.

Carbs: 41%, Protein 29%, Fat 30%

Totals	2,469	256	81	173	37	3,113
Your Daily Goal	2,585	280	85	175	25	2,500
Remaining	116	24	4	2	-12	-613
	Calories	Carbs	Fat	Protein	Fiber	Sodium

ETP 3.5: WOD day (Opens 15.4)

Big day today: Opens WOD 15.4. I wanted to do well, so I made sure to get a good night's rest and wake up early enough that I could eat a full breakfast 2 hours before my WOD at 9am. Success! I used my old Fitbit One tracker to monitor my sleep last night, and it said that I slept 8 hours 15 min and wasn't very restless - one of my best nights of sleep in a while. I woke up just shy of 7 and ate breakfast around 7:15. 

The RX version of the WOD had handstand push ups, which I can't do from the floor yet. So, I went with the scaled version, which was an 8 minute AMRAP of 10 65# push presses and 10 75# cleans. Both of those weights are about 50% of my 1RM for both moves, so the weight was very manageable for me. I was able to do the first 3 rounds of everything unbroken, and then started breaking up sets as my shoulders and forearms got tired. I got through another 3 rounds and 1 last push press. It was a real lung burner - I was constantly trying to catch my breath between sets. And my forearms were on fire by the end. I was pretty pleased with my 121 reps...until I found out that I was NOT allowed to have the push press bar in a rack. UGH. So, going to have to do it again on Sunday. Hoping that 2 days of crazy (to me) amounts of carbs will give me the energy to push through even harder!

In order to get closer to my goal of 280g of carbs, I had a full cup of jasmine rice with dinner. SO DELICIOUS!!! All it needs it a little salt in the pot, and it's perfect. I have missed rice after cutting it out of my diet for so long. And for dessert, I had some hot, freshly homemade applesauce made from a bag of organic apples I got at BJs. Doesn't even need sugar - so yummy. Only made it to 253g of carbs today, but that's more than I've had in a while (well, except for those margaritas...).

Pre-breakfast: Tea with honey & half a lemon's juice
Breakfast: 3 eggs scrambled, topped with hot sauce 3 sausage links (1 pork, 2 leaner turkey) sweet potatoes sauteed in coconut oil
Post-WOD Healthy & Fit Chocolate egg-based protein shake 2 oz lite coconut milk 1 frozen banana
Lunch: tacos with guacamole (made with ground turkey)
Afternoon snacks: shared a bag of popcorn at Target with my son Plum Amazins dried plums
Dinner: grilled chicken jasmine rice broccoli
Bedtime: Homemade applesauce (no sugar added) - 2 bowls! Magnesium supplement with honey	.

Carbs: 39%, Protein 29%, Fat 32%

Totals	2,535	253	87	177	36	3,017
Your Daily Goal	2,585	280	85	175	25	2,500
Remaining	50	27	-2	-2	-11	-517
	Calories	Carbs	Fat	Protein	Fiber	Sodium

ETP 3.4: Control Day

I had a nearly perfect control day today, although I ended up a little shy on protein. I didn't really plan it - it just turned out that way. This is they kind of day I've typically had since January, so glad to know that I wasn't TOO far off. I just should have been eating more carbs on WOD days, which may explain why I feel like my stamina hasn't been great lately.

Missed my entry yesterday for ETP 3.3. The day started off very well...good breakfast and lunch, solid WOD...and then I went to a work celebration party at Foxwoods casino. I was able to find some dairy/gluten free food choices at the The Scorpion Bar (they even had a gluten-free menu in the restaurant that was more extensive than the one on their web site). I had some chips & salsa/guac, some buffalo wings, and a delicious plate of steak and fajita veggies. And then there was the booze...a couple of glasses of celebratory champagne, and then a few margaritas while doing karaoke until midnight. Suffice to say, I probably made up for the calories that I lacked on Tuesday, and definitely made my goal on Wednesday. ;) But I made sure to have some water too, and really didn't feel much worse for the wear today, despite only 5 hours of sleep (well, I was a little sleepy in the afternoon).

Pre-breakfast: Tea with honey & half a lemon's juice
Breakfast: 3 eggs scrambled with green pepper and onions (no oil) sausage patty    topped with hot sauce 1/2 grapefruit
Lunch: Big salad with chicken and 1/2 avocado Honey Chipotle dressing
Snack 1: 4 oz turkey 1 cup strawberries & blueberries Dried apricots
Dinner: tacos with guacamole stole a few of my son's Dairy Queen fries too
Bedtime: Magnesium supplement with honey

Carbs: 27%, Protein 32%, Fat 41%

Totals	1978	132	89	159	31	2,532
Your Daily Goal	1965	125	85	175	25	2,500
Remaining	-13	127	-4	16	-6	-32
	Calories	Carbs	Fat	Protein	Fiber	Sodium