Wednesday 7/27

Training:

9:15a- Crossfit Workout of the Day (WOD)
21-15-9 of
knee to bar & ring dips
Total time - 3:52 (we'll round that up to 4 minutes though)

12:30- Run (hill repeats)
warm up- 7 minutes, easy/moderate
main set- 10x1 minute repeats on a 6% grade
cool down- 9 minutes, easy/moderate
Total run time- 26 minutes

Nutrition:

7:00am-  1/2 cliff bar, 1 cup black coffee
9:15am- Crossfit WOD
9:30am- Mix1
10:00am- Chai tea
11:15am- Turkey sandwich, 1 cup applesauce
12:30 - Run
2:30pm- left over turkey pasta (I don't measure my food anymore, but this about 3 handfuls)
8:30pm- 1 box of Annie's organic wheat mac & cheese with 1 can of tuna and a turkey burger with cheese.

**I have noticed that not having enough calories earlier in the day leads to over eating at night.  This is a failure to prepare on my behalf.  Also, having 6 hours in the afternoon without any caloric intake is unacceptable.

** Sleep has also been an issue.  I have been working later and starting earlier.  I am usually to bed around 10 and up at 5am for 7 hours total, but this has been reduced to as little as 5 hours per night this week.  Cortisol levels have consequently increased as a result.  MUST TURN OFF THE PHONE AT NIGHT!!!!!!