When I see you on Sat I'll show you the snatch stuff

Hiii Em-

I just covered the most important info, but it doesn't hurt to re-iterate:  RUGBY THIS WEEKEND!!!!!!!!


Remember what channel your BBC America is on comcast--- we may want to go to a place that isn't filled with former-prop drunk dudes.

Additionally:

 

That was from my workout today.

1/29

Workout: 20 min to find 5 RM of Back squat:

175 # --> this means my 1 RM should be 200#, but it's not :(

yet

For time:

20 Handstand pushups (scaled on a box)

30 pull-ups

40 KB swings 16kg

45 sit-ups

50 burpees

10: 14

Food:

Toast 

Coffee

Trail mix

Turkey Sandwich and carrots sticks

Trail mix

Leftover Chili with leftover ground turkey and Mac and cheese

Some small bit of ice-cream

1/30

Workout:

Basketball with the guys

So sore from KB swings

Food:

Eggs and toast, coffee

coffee

trail mix, coffee

Turkey sandwich, carrot sticks (at like 11)

trail mix, coffee

coffee

Piles of spinach and green beens with bacon (don't judge)

I gotta hydrate more and dehydrate less

1/31

Workout:

"Cindy"

20 min AMRAP:

5 pull-ups

10 push ups

15 air squats

I did 20 rounds 4 pull-ups. I beat the next highest girl on day by 2 whole rounds. 

And sacrificed being able to shower without pain for it.

Food:

Avocado on toast

coffee

sausage, egg, and cheese on a role

coffee

trail mix

turkey sandwich, carrot sticks, trail mix

coffee

trail mix

3 eggs scrambled with fancy cheese and salsa on top, 1/4 pound of bacon, 2 pieces of toast

Work has been intense= I inadvertently consume more coffee because I need to take breaks and go directly to the coffee machine by habit

Need to work on that

Two is Company

Yay! Hi Annalisa!

Yesterday before you called, I went to Boyles! It was a good day for small improvements :) Some new PRs:
Trap Bar Deadlifts: 155#
Chin-ups: 4-in-a-row! (pretty much all the way down haha)
Cleans: 105#
Yay!

warmup:
roll out, knee resistance band exercises, planks,
leg swings, dyn stretch, skips, etc.

warmup circuit:
3x 6 each leg 1-legged lateral hurdle jumps, stick landing
2x 10 each side wall ball lateral throws with step
2x 5 each leg medicine ball overhead throws with step

lift:
3x 3 cleans (95-100-105)
2x 8 sumo squat curl pressout (8-12 kg)
2x 8 standing in-line chop (20R)

3x 6-8-6 trap bar DL (145, 150, 155#)
3x 4 chin ups (4 real ones!, 1 real + 6 with help, 1 real + 4 with help)
2x 10 leg lowers R-L-R

2x 8 standing 1 arm DB press (20x10 whoops, 22.5, 22.5#)
3x 6 single leg squats (5s, 7.5s, 7.5# DBs)
2x 25sec standing anti-rotation (20R)

conditioning:
8x 30sec on 15 off slideboards
catch my breath, or as Kerri might say, "crawl home with twitchy legs" - status

Food was a heap of pasta with cabbage, mushrooms, home-sprouted bean sprouts, tomatoes, celery.
With baked chicken marinated in spices and soysauce.
A bunch of pickled cucumbers - a Mrs. Hsieh special :)
and Grapefruit

Today my head hurt too much so I came home instead of going to the gym :/ I was so ready to workout too! but trying to be safe about head explosions so no running today!

Emhsieh I am here with you

1/25-1/28

I really have to get back on this train. It's so good for helping me make myself eat more and better.

1/25
Workout: 1 RM  front squat: 165 # (10# PR woot!!)
But couldn't do the training because the classes were running over and I was there on my lunch break and had a 1:00 meeting :(

Then I coached for 2 hours at night and let me tell you: yelling is a workout

Foods:

toast probably for breakfast
coffee
trail mix
turkey sandwich and carrots
stir-fry with a bajillion green things and ground turkey

1/26
Nada on the workout

Eggs with cheese and mushrooms and toast
coffee
pretzels and humus (only a little left) sugared almonds and turkey sandwich
1/3 blueberry donut
coffee
BOATLOAD OF FOOOD FOR DINNER, including: FATTIEST MAC AND CHEESE EVER, chili, and GreenBeans, and chocolate chip cookies, wine, and a plethora (3) of beer consumed over 2 games of settlers

1/27

1 hour of fun soccer

coffee
Eggs, cheese, toast and avocado
2 sausage and leftover mac and cheese
chili, toast

1/28

Workout:
1 clean as heavy as possible every 30 sec for 7 min
@ 115#

8 min AMRAP:
7 Deadlifts @ 155#
35 double-unders

3 and 19 du


Food:
2 egg tacos
coffee
trailmix guy
turkey sandwich and carrot sticks, coffee
mini-granola bar
2 tacos
mac and cheese for night snack

The fellowship has broken

Gimli: Then it has all been in vain! The Fellowship has failed.
Aragorn: Not if we hold true to each other... Not while we have strength left.

Friends? friends? are you there?

Yesterday, Sunday 1/27/13 I went to the New England ref society AGM. That was cool, except that I only slept for 4 hours and it was a looong meeting. Free (average) lunch provided courtesy of Resident Inn though. Then I drove 10min to Westborough to play bball with Chinese school dad's + my (brother's) friend, Mike! (who's brother I went to prom with.)

2 hrs pickup basketball
1 hr dodgeball
so. tired.

After Chinese school ends, some kids do extracurricular stuff so there were 5 little pee-wee kids who came to the gym afterwards and we played adult v kids dodgeball. I accidently pegged some little children- 1 in the face. tg it was those soft air foam balls! i felt really bad... but they weren't holding back either! oops. also it was terribly hard to watch my foul language after all these years of rugby songs ha. but i behaved myself (minus the headshot)... it's so hard they were all 3 feet tall!

then i promptly passed out at 8pm and slept for 12 hours, only to wake up still tired. hahah. had a dream that I was playing rugby in the rolling green hills of NZ though!