Yesterday was the last pool-day for my Scuba certification course. It’s been tough waking up early enough to leave work by 4PM while still having a full day, getting to the gym before class, then diving for 3 hours in a pool - all while maintaining a minimum of 7 hours of sleep. This weekend will be another test as well. We have to be at an old quarry by 7:45 AM on both Saturday and Sunday, yet it’s about an hour and a half’s drive from downtown Raleigh. Ugh.
Yay scuba! (I’m not in this photo)
| Date |
Strict |
WOD |
Sleep |
Mobility |
Alcohol |
Cheat |
Veggies |
Water |
Coffee |
|
|---|
| 7/2/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/3/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/4/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/5/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/6/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/7/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/8/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/9/12 |
3 |
2 |
2 |
|
|
-2 |
|
|
|
5 |
| 7/10/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/11/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/12/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/13/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/14/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/15/12 |
3 |
|
2 |
|
|
|
|
|
|
5 |
| 7/16/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/17/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/18/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/19/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/20/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/21/12 |
3 |
|
2 |
|
|
-2 |
|
|
|
3 |
| 7/22/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/23/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/24/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/25/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| Bonus Points (Bring a Friend to Invoke x 5) |
10 |
|---|
| Total Challenge Points |
166 |
|---|
Earlier, I mentioned how I have become a bit addicted to Almond Butter. After doing some reading, I learned that almonds and almond butter are things to try to moderate a bit due to their high Omega-6 content. I was a little bummed at first, until this morning at Whole Foods when I found this:
Problem Solved.
| Date |
Strict |
WOD |
Sleep |
Mobility |
Alcohol |
Cheat |
Veggies |
Water |
Coffee |
|
|---|
| 7/2/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/3/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/4/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/5/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/6/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/7/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/8/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/9/12 |
3 |
2 |
2 |
|
|
-2 |
|
|
|
5 |
| 7/10/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/11/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/12/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/13/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/14/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/15/12 |
3 |
|
2 |
|
|
|
|
|
|
5 |
| 7/16/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/17/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/18/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/19/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/20/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/21/12 |
3 |
|
2 |
|
|
-2 |
|
|
|
3 |
| 7/22/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/23/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/24/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| Bonus Points (Bring a Friend to Invoke x 5) |
10 |
|---|
| Total Challenge Points |
159 |
|---|
Oops! I accidentally forgot that an omlette I ordered from a diner had cheese in it until I was halfway finished on Saturday. I guess I have to dock myself two points for that transgression. As far as Sunday goes, however, I was perfect Paleo and even got to do some mobility work while waiting for my turn to hang glide!
| Date |
Strict |
WOD |
Sleep |
Mobility |
Alcohol |
Cheat |
Veggies |
Water |
Coffee |
|
|---|
| 7/2/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/3/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/4/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/5/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/6/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/7/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/8/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/9/12 |
3 |
2 |
2 |
|
|
-2 |
|
|
|
5 |
| 7/10/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/11/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/12/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/13/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/14/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/15/12 |
3 |
|
2 |
|
|
|
|
|
|
5 |
| 7/16/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/17/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/18/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/19/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/20/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/21/12 |
3 |
|
2 |
|
|
-2 |
|
|
|
3 |
| 7/22/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| Bonus Points (Bring a Friend to Invoke x 5) |
10 |
|---|
| Total Challenge Points |
146 |
|---|
This weekend I discovered how nice of a treat some Almond Butter can be when you’re on Paleo, but I need to keep reminding myself that it still has a lot of calories and not a ton of nutrients.
| Date |
Strict |
WOD |
Sleep |
Mobility |
Alcohol |
Cheat |
Veggies |
Water |
Coffee |
|
|---|
| 7/2/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/3/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/4/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/5/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/6/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/7/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/8/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/9/12 |
3 |
2 |
2 |
|
|
-2 |
|
|
|
5 |
| 7/10/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/11/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/12/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/13/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/14/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/15/12 |
3 |
|
2 |
|
|
|
|
|
|
5 |
| 7/16/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/17/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/18/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/19/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| Bonus Points (Bring a Friend to Invoke x 5) |
10 |
|---|
| Total Challenge Points |
129 |
|---|
Just a boring update… trying to keep this ‘spreadsheet’ going.
| Date |
Strict |
WOD |
Sleep |
Mobility |
Alcohol |
Cheat |
Veggies |
Water |
Coffee |
|
|---|
| 7/2/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/3/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/4/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/5/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/6/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/7/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/8/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/9/12 |
3 |
2 |
2 |
|
|
-2 |
|
|
|
5 |
| 7/10/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/11/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/12/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/13/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/14/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/15/12 |
3 |
|
2 |
|
|
|
|
|
|
5 |
| 7/16/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/17/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/18/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| Bonus Points (Bring a Friend to Invoke x 5) |
10 |
|---|
| Total Challenge Points |
122 |
|---|
We found our 1-rep maxes for the Front Squat and Split Jerk yesterday at the gym, mine are 200lbs and 195lbs respectively. I was really happy with the 195lb split jerk! Also, it turns out that the “High and Valley” burger from Chuck’s, (without a bun) with a side salad is a delicious paleo lunch. Om nom nom.
| Date |
Strict |
WOD |
Sleep |
Mobility |
Alcohol |
Cheat |
Veggies |
Water |
Coffee |
|
|---|
| 7/2/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/3/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/4/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/5/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/6/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/7/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/8/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/9/12 |
3 |
2 |
2 |
|
|
-2 |
|
|
|
5 |
| 7/10/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/11/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/12/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/13/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/14/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/15/12 |
3 |
|
2 |
|
|
|
|
|
|
5 |
| 7/16/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| Bonus Points (Bring a Friend to Invoke x 5) |
10 |
|---|
| Total Challenge Points |
108 |
|---|
I didn’t get around to posting the scores from Friday, Saturday, and Sunday, so here they are:
| Date |
Strict |
WOD |
Sleep |
Mobility |
Alcohol |
Cheat |
Veggies |
Water |
Coffee |
|
|---|
| 7/2/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/3/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/4/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/5/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/6/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/7/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/8/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/9/12 |
3 |
2 |
2 |
|
|
-2 |
|
|
|
5 |
| 7/10/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/11/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/12/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/13/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/14/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/15/12 |
3 |
|
2 |
|
|
|
|
|
|
5 |
| Bonus Points (Bring a Friend to Invoke x 5) |
10 |
|---|
| Total Challenge Points |
101 |
|---|
I finally got Tim from work to go to Invoke with me. The WOD was 3 attempts for a best time on the rower at 500m. We were both completely smoked after rowing our brains out for only a total of about 4.5 minutes of work each. After the class, we stuck around for Yoga. I was so shaky from the rowing that I couldn’t hold very many yoga poses during the first half of the class.
| Date |
Strict |
WOD |
Sleep |
Mobility |
Alcohol |
Cheat |
Veggies |
Water |
Coffee |
|
|---|
| 7/2/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/3/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/4/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/5/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/6/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/7/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/8/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/9/12 |
3 |
2 |
2 |
|
|
-2 |
|
|
|
5 |
| 7/10/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| 7/11/12 |
3 |
|
2 |
1 |
|
|
|
|
|
6 |
| 7/12/12 |
3 |
2 |
2 |
|
|
|
|
|
|
7 |
| Bonus Points (Bring a Friend to Invoke x 5) |
10 |
|---|
| Total Challenge Points |
82 |
|---|
