Climbing

not much to report - I'm pretty beat from the weekend's workouts.

i did 3 climbs one 5.8 and two 5.9.  only the last 5.9 was clean - i had to rest on the other two.  kinda pathetic - but when it's hard to put your arms above your head, it's really hard to climb.

Climbing!

Haven't been climbing in weeks - possibly months. It was nice to get back on the wall.

I did 3 climbs:

A 5.9 that was a very straight forward ladder climb - hardly any cruux at all.

A 10a that was much trickier - i had one fall where my foot slipped off a hold, but otherwise - despite having a fair amount of trouble with it, I didn't have any takes, and I made it up clean.

A 10b that TOTALLY kicked my ass. It started with a bit of negative incline and the second half turned into a book-y/stemmy climb.

I had a VERY hard time with the start. it seemed to require that I stand up on only my right leg using only a tiny rounded nub when most of my weight was shifted to the left, and I just couldn't quite bring myself to commit all my weight to my right leg at such a strange angle on such a perilous little nub. it took about 10 tries but I finally figured out a way to do it ... and then I still had the whole rest of the climg ahead of me, and my hands were already on fire. I have NO climbing callouses left.

I seriously thought about coming down after I made it to the hold that I'd been trying to reach for a good 10 or 15 minutes, but I decided to tough it out. My right leg/hip were also totally fatigued - my hip kept cramping up, and my leg would vibrate when I put much weight on it - which certainly increased the challenge. I had to rest every 2 or 3 holds and all told it probably took me half an hour to make it up the climb, but I DID eventually make it. Daniel was extremely patient - though he probably wished he had used the gri-gri.

when I got down, I said "well that was ugly", but Daniel said that the climb was hard enough that it had actually cured some of my bad habits. I was just pleased to have made it all the way to the top.

Social Climbing

Hooray for climbing! ... even when tired, sore, and hungry.

I did three routes - started with a 5.9 that felt ... overly difficult for a 5.9.
Second route was a 10a - Julian - that I nearly got clean except my foot slipped off a hold towards the top as i was stepping up on it to get o the next hold.
Third route was also a 10a - BMX - which i got clean.

None of these climbs were terribly graceful. It felt like my technique was a bit off - but it's been so long since i did any climbing on a regular basis I can't say that I am surprised.

If my toes had held up, and I'd had more energy I would have tried a 10b - but i ran out of steam, and it would have been an ugly attempt.

Climbing again :-)

I really missed climbing.

Only did 2 or 3 climbs - we had to get home, but it was good to be back on the wall.

Friday Fail, part 3

Well, if two points make a line, then three points make...an extra bold line. Or something. Today sucked, just like the last two Fridays.

Climbing was terrible. 10a(o), 10b(f), 10c(f+)

I got the intense pain in my biceps again almost immediately, and the deep cut on my index finger made all the left handholds particularly challenging/painful.

I went home, ate and got a few hours of work in, then went to CrossFit where my goal was simply to NOT DNF this one:

Run 800 Meters
50 Pull-Ups (men C2B)
100 Two-Hand Floor To Overhead 95/65
150 Burpees
Run 800 Meters

DNF. I didn't even complete three rounds (5-10-15 partitioning). Most disastrous DNF yet.

My biceps started screaming at me as soon as I picked up the bar. I don't understand how I can do 150 reps at 95# on Wednesday with no pain, but I can't do 5 reps of the same weight on Friday before the pain sets in. And why always Friday? I can think of three things that set Fridays apart:

1. Climbing in the morning
2. Fasting until 1 or so (but I eat before CF, and I fast other days)
3. It's the day after some heavy bench pressing in the strength routine

Clearly, number one is the most probable cause. Next week I'll beg off climbing, and see how the evening workout fares. It could be I just need a week off for my body to FIX whatever's wrong with my biceps, but there aren't any weeks off on the calendar until after July 12. Maybe a half-volume week would work. I'll know more next week.

Friday DNF day (Eva)

Today was very similar to last Friday, which is not really a good thing.

Started out with some crappy climbing:

10a(o), 10b(o), 10b(o), 10c(f)

Once again, my distal deltoid/proximal bicep were really hurting from the climbing. I don't know what's going on with that. My traps were sore waking up (from the snatch/OHS, I'm sure), but didn't really bother me much today. Just the arms.

I ate as much as I could, and rested through the afternoon, but it wasn't enough to get me through Eva:

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

DNF (3 rounds in 39:30)

It was the arm pain that caused me to stop, and it was the pullups causing the arm pain. The swings were actually getting easier - I did the first round in sets of 10 and moved to 2x15 in the last round. In fact, this may be the first time I've done 2-pood swings and they felt just fine, and didn't make my throat raw from grunting. The pullups were done on the rings, and were just causing more and more pain. In general, my pullups and climbing have gone downhill, probably a result of gaining weight on the strength cycle. The price you pay, I guess.

Oh yeah - climbing!

Ok - really I only did 2 climbs and spent the rest of the night chatting so there was a bit more social than climbing to the evening. The two climbs I did went fairly well considering that I haven't been able to straighten my arms without wincing all day. My forearms are a bit fried from carrying heavy things around all weekend.

I started with a 5.9 that went fine, and then (eventually) I did a 10a/b. the holds were not terribly friendly (bad for pumped forearms), and there was definitely some sloppy climbing from me wen i felt my forearms giving out ... I think i had 2 takes - but all things considered I still feel like it went pretty well.

I got to watch Ynez strategize her way up a very stemmy 10d that was built for someone with a somewhat wider wingspan than she's got, but every time i thought she was stuck and couldn't possibly make the next move, she found a way to make it work, and made it all the way to the top of that sucker. It was pretty inspiring.

I can still climb, at any rate

Haven't been climbing in about three weeks, so didn't have terribly high expectations with tonight's social climbing trip to the Power Company:

10a/b(o), 10c(o), 10d(o), 11a(f+)

My grip felt somewhat weak, but other than that it went quite well. The 10d was pure stemming, and quite easy as 10ds go. The 11a was a pinchy arete climb that turned into a book stem at the top. I fell a few times in the first 15 feet on the technical, delicate moves that my brain was telling me weren't possible, but I made it clean after the halfway point.

Get up the wall, chubs

Terrible climbing tonight at BIW:

10a(o), 10c(f), 10d(DNF), 10df++), 10c(o)

If tonight is any indicator and I really can't climb 10d's reliably anymore, then I may have undergone a growth spurt and gained another 5 pounds. I'm definitely not as lean as I was when I started this strength cycle, but since I'm not weighing myself, I'm not sure how much I've gained - I've learned that every five pounds drops a letter, though, so this would put me at somewhere between 5-10 pounds gained.

It may not be the weight, or at least not entirely. It's very warm right now, which means greasy, sweaty hands that have a much harder time staying on holds, and my shoulders are both feeling pretty well toasted right now, so those could be factors. I'll try the 10d that I failed the next time I climb with Tor, to see if fresher muscles and cooler weather make a difference.

Not much climbing - just more lifting.

Sleep:
12:10 - 7:30 - not QUITE enough, but close.

I had a 5pm appointment to get my Brows threaded - which I have never had done before - and it turned into this traumatic emotional experience. It made me cry uncontrollably, and it didn't occur to me until about 2 hours later that it was because I am PMS-ing. Duh. Note to self: DO NOT get painful proceedures done when hormones are raging. It will end badly. The sweet lady who was inflicting such terrible torture on me took it very well, and was incredibly good natured about the whole thing.

Anyway, by the time I got to the gym, I was not feeling much like doing much of anyhting. I had the beginnings of a terrible headache, and just felt completely emotionally wrung out. I spent a good chunk of time just gabbing with other CFEB-ers - it was so hot that none of us really felt like working very hard.

I did 1 5.9 climb that went just fine, except that I got a HORRIBLE foot cramp afterwards, and so that was pretty much it for the climbing. So I decided to work on my deadlifts some more instead.

Deadlifts:

15 x 45#
5 x 95#
5 x 95#
5 x 95#
5 x 115#
5 x 115#
5 x 125# (not quite consecutive - back to bad form on #3 & 4 - paused and reset for #5)
5 x 125# (not quite consecutive - got first 3 and then had to break after #4 and #5)

I got nice compliments on my form. My hamstrings just get tired very quickly, and refuse to fire. I am sure that working these often will be a good thing for me.

Food:
8:00 - 5 oz black coffee
12:30 - cottage cheese, etc.
4:20 - 4 oz rosted chicken with 1/4 cup sauted broccoli, 4oz milk
6:30 - 12oz milk
9:15 - large serving chicken marsala, and 1cup (or more?) steamed asparagus with garlic aioli, 30oz milk

A very full Friday, and not much on Saturday

Got in late last night (dinner with the CFEB crew at the warehome), so didn't get to blog Friday's workouts. It was a full day.

Morning:

• Sprint-8 on rower - 2,450m
  
• 20 minutes POSE practice on treadmill - 6MPH/1% grade
• Climbing: 10c(o), 10d(f), 10d(F+++), 11a(f+)

I held all my sprints below 1:32 pace on the rower, which is a first for me. I found that focusing on speeding up the return stroke as much as possible shaved a few seconds off my pace (but, of course, made it harder). The climbing was going well until I tried that 10d on the first pillar. 10d, my ass. That climb was at least an 11a. Super long, super pumpy, with nothing but tiny pinchers and a small, very awkward traverse over a roof. Hated that sonuvabitch. The 11a was slab and went pretty well until a move about 3/4 of the way up that I just could not figure out. Tor did it afterwards and I think maybe the problem was that my hips were too high (from the rope) to really make the move, so I need to try that again.

Evening:

Warmup: 3.5mile run halfway around Lake Merritt and back at medium/slow pace
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115/80 pound Push Press, 20 reps
30 Pull-ups (C2B)

2 rounds + 20 box jumps, 95# PP

There were 18 people in class, so Max divided it into 6-person heats and several of the regular members of what he calls "Team CFEB" were put in the last group. So, with 40 minutes to kill until our turn, Alex suggested a run around the lake, which five of us ended up doing. I was wearing my Pumas, which are historically not good for my ankle with running, but I resolved to keep a medium pace and really focus on my footwork to avoid heel-striking. It was moderately successful. We made it halfway around the lake and decided to come back the same way, since the other half of the lake is just kinda shitty. My calves and ankles are definitely feeling all the running today.

The workout itself was a good one. I lucked out and was able to do ring pullups for 52 of my 60 pullups, which meant MUCH happier shoulders and calluses. I touch the rings below my clavicle now, so I'm calling that chest-to-bar, but for whatever physiological reason they are much easier/more consistent for me on rings than they are on the bar.

Worried about my shoulder, I scaled the weight (again), and it was probably the right call - I was doing the push-presses in sets of 5-7, and my shoulder was definitely not happy about it. It's not as painful as it was at its height last week, but it's definitely the press motion that agitates it the most. I hope I'm able to do my presses tomorrow.

Today:
I woke up in the middle of the night last night, and by the tenth step away from the bed I had decided today would be a rest day. Really sore. This morning's class was supposed to be 3RM snatches, but I didn't do that. I just practiced form, mainly with the empty bar, trying to figure out how to receive the bar, and hung out in the sunshine on a beautiful day. Afterwards several of the harder core class members did the Ecuadorean Destroyer WOD, which simply never looked like a good idea to me. I'm not a fan of gratuitous high-volume painstorms. We watched them hack away at it for a while, then cut out for a delicious lunch at Picante with Alex & Rebecca.

Oh, right.

Forgot about Social Climbing on Monday:

10b(o), 10d(f+), 11a(f+), 10c(f), 10c(f)

So, not a great night for staying on the wall, but I'm happy with it regardless. The 10d was a really fun technical climb with a lot of exposed stemming and big, open-hand holds. The crux (for me) came in a dihedral that required a drop-knee to a hold right behind your ass, and I had trouble folding up that small - took a few attempts to get my foot up on top of the hold. I'm pleased I managed the 11a with only two falls - it was just vertical, so no crazy overhangs, but there were a lot of "you gotta be kidding me" sloping tiny holds that required some decent pinch strength to pull up on. It required a great deal of concentration, and the gym was crowded, so it's not too surprising that my falls came from neighboring climbers getting a little too close for comfort. The two 10c's were pretty straight-forward, I was just really tired and making stupid mistakes that led to one take each.

Social Climbing

Sleep:
3:30 - 9 again. Even BIGGER OW. To top it off, the email(s) I sent with the report I had been working so hard to get done before Monday AM didn't even go out properly, so when I got up @ 9, I had to scramble around and try to get it out asap. So glad I made the effort and lost so much sleep :-|

Came in to work around noon and left @ 5.

Got some climbing - but nothing terribly ambitious; I was tired.

5.9 (blue(?) tape - far south wall) (c)
5.8 (white tape up the dihedral) (c)
10a (light green tape southern end of the east wall)(f)


To sum up the rest week - I fail at rest weeks. I think it probably would have been great if I had managed to keep to a good sleep schedule and good eating, but apparently I fall off both those wagons when i think I'm "resting" and that keeps me from recovering as much as I might otherwise. As it was, Ifelt pretty darn beat-up at the end of the week.

Juggling Sea Urchins (or, I suck at recovery week)

I should really post about yesterday's workout, though it's kind of embarrassing. I found I had a couple hours to spare before having to go back to the theatre for opening night, so I took BART over to GWPC and rented some shoes for some (cue dangerous music)...bouldering.

You see, I don't boulder much. Like, at all. It makes me very, very nervous. Not the climbing, really - I do that all the time. It's the falling onto the GROUND that I dislike. You see, when you fall on toprope or on lead, you don't hit the ground (at least you shouldn't, if you're doing it right). The rope catches you. So, if you have chronic patellar dislocation issues, you don't need to worry so much about your knees blowing out if you should happen to land at a bad angle. Even though bouldering doesn't go very high and the ground is very padded, it still freaks the shit out of me. The upshot of this is that I suck at it. Max, who showed up early for his own workout and so had a little time of his own, joined me and basically held my (figurative) hand up some V1's and even a V1+. I discovered that I really like working the hard cave problems because they're low to the ground, so there's nowhere to fall. This is great, except these kind of problems are very strength-intensive and hard on the hands, so I was pretty pumped and handsore after a couple hours of it. But at the end of the day I'd done 3-4 V0's (basically all of them), and had either tried or completed or pieced together all the V1's. If fear were not an issue, I might be a V2 or V3 climber, but it is, so here's yet another thing I need to do more to get over my mental blocks about it.

Then I did my "strength" workout, which was just silly, and it felt even MORE silly because GWPC only has one cage, and it's in the CrossFit area, and class was going on. So there I was, with the whole gang busting their butts on some clean-and-press variations, but I WASN'T doing that. I was diligently putting up a 95 pound squat. Rawr!

Back Squat x 5: 65-85-95
Back Squat x 21: 65
Bench Press x 5: 65-75-80
Bench Press x 21: 65



This morning I met Tor at Ironworks for some climbing, and my hands were already feeling quite beat up. So I thought I'd try and take it easy. Yeah...that rarely works out, for some reason.

10a(o), L10a/b(o), L10b(DNF), 11a/b(F+), 10b(F)

First 10a felt kind of burly. I switched to leading, which may not have been a good idea. I had a bad case of the freakouts on the bottom of the first climb - about 10' off the ground, just before the first clip, the move called for a traverse on an undercling leading to a fairly small throw up over an overhang. I'd done the climb before, on toprope, without any trouble. But for some reason (probably the bouldering), I lost it a little. My grip felt sketchy, and I started thinking about what would happen if I fell (basically, I'd just fall on Tor, spotting me below). This led to jitters, which led to me downclimbing and coming off the wall to gather my shit. After calming my nerves, I did it again without any trouble (I just skipped the fucking undercling). Then came the horrible 10b. Easy up to the first clip, the next section was so negative as to basically be a long roof. The move was a big jug on the right hand, a two-finger undercling on the left, and a HUGE throw with the right up to a solid jug over the roof, during which time you're keeping yourself on the wall with that two-finger undercling. It's a bitch of a move. On toprope, I'd just go for it and either fall or not, but on lead I felt the need to be more conservative, which basically just wound up burning gas as I tried and backed off twice. I finally just went for it on the third try, and did manage to catch the hold...and then failed to CLIP THE FUCKING ROPE because my left hand was trembling and completely messed up from the strain of the undercling. I swear, I hung there and tried to clip that thing five, six, seven times, all the while my right hand is slowly slipping and I'm 3' above and 2' behind the last draw (ie, falling will pendulum me right into the wall). I didn't make it. Tor took up as much slack as he could and I got my hips as low as possible before letting go, and it was awkward and I did slam into the wall a little and got a little nasty rope burn on the back of my calf somehow. Ugly, but not disastrous.

After that I moved to back wall where I toproped an 11a/b slab, one move at a time with a healthy number of falls on practically every move, but at least it wasn't overhang. The last 10b WAS overhung, though, and I was out of gas. I had to take a rest shortly before the end.

Afterwards, my hands felt tingly and painful - opening car doors was wince-inducing. I definitely need to build up some more endurance on my climbing volume.

Tonight's WOD at CrossFit was a good one. New bumpers and bars at GWPC means we can finally do overhead work, so Max whipped this one up:

AMRAP* in 20 minutes:

15 Overhead Squats 95#/65#
Max Rep Pull-Ups

2 rounds, 29 pullups, OHS at 65#

Not much to say about this one. Feeling beat up from all the climbing and, I guess, the ardurous recovery week I'm going through, I approached this with something less than fire in the belly. I did manage 15 consecutive OHS in the second round, though, which I'm proud of. It hurts my wrists like nobody's business - I take a very wide grip due to shoulder flexibility issues. If I can squat with my torso more upright, I wouldn't need such a wide grip, which would be nice. Something (yet another thing) to work towards.

Climb easy

Still feeling somewhat beat up today, particularly in the quads (damn thrusters and squats). So I took it easy at social climbing tonight, toproping with Ynez and shooting shit with Gita and Evelyn.

10a(o), 10c(o), 10c(o), 10b(o)

The first 10a was a reachy arete climb, little pumpy for a 10a. The first 10c had huge holds, but was a long negative punctuated by two big overhangs that went WAY off plumb, which always makes me nervous. Though not as nervous as the...uh...uncomfortable velocity with which Ynez dropped lowered me. Apparently I weigh a lot. The next 10c got increasingly negative up the wall and used a lot off oddball, uncomfortable holds that really worked my grip. The last 10b was easy.

Intervals

I've got to make this quick as I've got to go to bed, so real fast:

Morning Workout:
Sprint-8 on rower: 3,440m
10 minutes POSE practice on treadmill, 6MPH, 1% incline
Climbing: 10a(o), 10d(f), L10b(o), 10d(f)

Evening Workout:

Run 800m every 9 minutes, four times

2:56 | 2:51 | 2:54 | 3:02

Four seconds off my PR, which isn't bad considering how little running I've done lately, plus the urban guerrilla running you have to do to get around the block in Oakland. Someday it'd be nice to try this on an actual track.

Social Climbing

Sleep:
12 - 7:45 Pretty good. no obnoxious cat incidents that I can remember. Wasn't quite ready to get out of bed though.

Warmup - Double under practice. I can still do them! I even managed to get 3 in one "session" once. 1 headstand. Got up after several attempts, getting down was - again - less sthan graceful.

Climbing GWPC:
3 10a climbs - none clean. I was tired. ALl climbs I would like to try again when fresh. Particularly the last one. (Light green tape on southern end of east wall) We had to leave early because I still had homework I needed to get done.

Food:
8:45 - 5oz black coffee
1:40 - Cottage Cheese, etc.
2:00 - Coffee w/milk
4:40 - BBQ Chicken, half a yam.
5:30 - 8oz milk, 1 multic, 2 glucosamine, 4 omega-3
7:20 - 8oz milk
8:45 - Chicken parmesean concoction, salad, 16oz milk
11:20 - 2 zma

I am becoming Super Woman! (at least a little)

Sleep:
1:30 - 8:15 no more afternoon coffee. Damn cats got really restless at about 7. Fortunately Felix's wound is finally looking just about healed. Hopefully only another day or two of the cone. We will ALL be grateful.

WOD - Strength Week 3 Part 2
Warmup - ME and hip openers

Deadlifts:
10 x 45#

5-5-5
95 -120-130(PR)
(meant to start with 100 - just forgot the 2.5 # plates until rep 3 - decided to skip it)

21 x 100# - failed after rep 18. Could not keep form good enough to progress without possible injury to my back. Same weight next week. I've decided music is great for the 5 rep sets - but I don't like it for the 21 rep sets.

Shoulder Press:
10 x 15#

5-5-5
30-40-50(PR)

21 x 30# - Next week 32 or 35

Pretty pleased with how this went, overall. 130# was essentially my 1 rep max not all that long ago. It's pretty exciting to be able to complete a 5 rep set at that weight. And last week I was close to but absolutely failed 5 reps of 50 presses. Today it was pretty easy. I am confident that next week I will be able do 55.

WOD 2 - Climbing:
I didn't have a lot of time for climbing once I finished my strength stuff, but I did manage to get in a couple climbs.

I warmed up on a friendly 10a/b on the back wall. Climbed it clean. Although I must have clocked my right knee at some point because after I belayed my partner up the same climb, when I went to walk away, I could barely bend it. It was like a weird delayed funny bone reaction. Very bizarre, because it didn't hurt immediately. I massaged it for a few minutes and it felt better - though still not quite "right".

My second climb was a 10a across from the cave. It had more overhang/negative incline than the first climb. It wasn't entirely clean, but it was pretty close (after I started over after falling completely off at the very beginning of the route). My knee behaved itself.

My third climb was barely even half a climb - it was a strengthy 10b to the right of the 10a I did. There was a dyno/strength move just after the start that I really struggled with, but was finally able to accomplish once I convinced my right foot that it really did want to bear my weight, and decided that I wasn't going to clock my knee again on those really large holds hanging out by my knees ... Sadly, I was not able to make it up much farther once I reached my goal, but I was pretty happy to have made that move. Daniel was impressed. He said he had thought that I didn't have the strength yet to haul myself up and lock off long enough to reach the next hold. Yay for being stronger!

Food:
9:00 - 6oz black coffee
1:15 - cottage cheese, etc.
5:20 - 2 oz spiced cashews
9:15 - 16oz milk & 1.5 bowls of north african chicken stew. Hooray for the crockpot having dinner all ready to go when we get home!! :-D
9:45 - 1 multiv, 2 glucosamine, 4 omega-3
11:15 - 2 zma

Upside-frickin'-down

I have made my first resolution for 2009. Yeah, I know it's March, but I was focused on March 1st as my one-year anniversary, so there's hardly been any time at all. OK. So you ready? Here it is:

A free-standing handstand.

I have a block against handstands. I've realized I just hate going upside down. It freaks me out, in a way that nothing else we do in CrossFit does. Of course, this means I need to face it down, figure it out, and - in the words of Robb Wolf - embrace it and make it my bitch.

This is a long-term project. Tonight I took some first steps and finally managed my first completely unassisted handstands against the wall - three times. It took half an hour of hops and bouncings OFF the wall before I made it stick, but once I got it I was able to get the others fairly quickly. Of course, the wall is a crutch that most gymnasts recommend AGAINST using, as it trains you against using proper hollow form. I want to be able to kick up to a wall handstand easily for HSPUs, but for this project I'm going to be working freestanding progressions. Forward rolls of varying heights, then handstands facing the wall and rolling out of, then tons and tons of practice figuring out how to kick up into thin air.

Baby steps.

Oh, and I also did a little climbing. Two Jim climbs: a 10b arete that was a nice little puzzler, and a delicate-as-all-hell 10d that involved a great deal of liebacking off holds that really didn't feel substantial enough to lieback on, and shoving my nose into a corner while inching arms and legs up to tiny holds. I fell several times. Definitely want to try that one again.

Climb on!

Sleep: 12:53-8:06 did not wake up much but had a lot of tiring dreams. Tired this morning. Stiff, too, but not as bad as I had feared.

Social Climbing: It was PACKED & climbs were hard to come by and I didn't have much time because I had to get home and do homework. I got to do a 5.9 and a pumpy 10a. Both went really well, although I did not make it up the 10a without resting. Daniel said that it seemed to him like I had made a real breakthrough in my climbing - I am steadier and more confident, and I really feel that that's true. I am much more comfortable moving myself through space and relying on my limbs to do what I tell them to do. I think this is probably a direct result of the strength gains I have been making lately.

I did not have the time to do any of the cash out stuff I would have liked to do - although I did try a couple handstand kick-ups before we started climbing. Just testing what it was like to kick up and put weight on my arms. I am still too scared of the dismount (or the inevitable crash) to try to get up into a real handstand - but ... baby steps, right?

Food:
9:00 - 6 oz black coffee
11:35 - 1.25 c cottage cheese w/ almonds & cinnamon
12:45 - 1oz spiced cashews
1:00 - 10 oz coffee w/ 3/4 cup milk
2:50 - 1 oz spiced cashews
3:20 - 1 multiv, 3 wellness formula, 2 glucosamine, 4 omega-3, 1 serving (2 cups) cooked kale, veggie sausage walnuts, black beans, parmesean.
8:00 - 3 BBQ chicken legs, 2 baby yams, 3/4 cup sauteed spinach w walnuts. 16 oz milk - SOOO YUMMY
12:00 - 2 zma