Back in Action Cleanse = Energy

Because of the crazy work schedule over the past 6 months, I haven't kept up with the usual regiment of Crossfit. I think I'm averaging around 6-8 times / month over that period; which is not good enough. I've gained about 10 pounds from peak shape around 190. I've still been playing hockey over that period and running every now and then; its just been harder to leave work at 4 to workout at 5; when I'm often working till 9 or 10pm out at some networking event.

I've been getting semi regular massages from http://www.oceanamassage.com/aboutoceana.htm and recently took Susan's advice about doing a cleanse. While my diet has been pretty good; I've definitely been drinking way too much coffee and not meal planning. Result is often dehydration, less energy, poor sleeping habits leading to more coffee, eating snacks from Starbucks, or what ever is available.

The medi clear guide http://www.thorne.com/media/MediClear_Patient_Guide.pdf
describes the cleanse which is three week with focus on eating organic and natural food, while omitting dairy, caffeine , alcohol, sugar, tomato and any manufactured foods. The only big change for me is stopping coffee. You also take vitamin power/cl ease formula each morning.

I started on Monday June 22. I had my last cup of coffee that morning. By mid morning, I was craving coffee. By Monday afternoon, was starting to get a headache and couldn't really concentrate. As I wasn't getting anything done at work; I went to Crossfit. I had a good workout of rope climbs and front squatting; though recently I have had to scale my workouts.

Slept really well Monday night... late for work, to be continued

Murphy Day 48:07

Did Murphy this morning, 48:07 (shaving 11:51) from October 4th. Pretty happy about that. Having a strong kip made the pull ups pretty easy; hands held out fine. Felt pretty strong on both mile runs, obviously first was better than second; but second wasn't bad; main fatigue was in my left knee.

Haven't been keeping up with food blog; but diet is good - eating lots of nuts, veg and eggs.

Body weight is around 190; which is progress, but not anywhere close to the goals I set. In October I made it in to the Crossfit 19 times, and played 4 hockey games; November; only 12 times with 4 hockey games. In late September I was 195lbs, I would guess, I have gained a pound or so of muscle, and lost 5 lbs fat; I will confirm on Saturday with Bodycomp scan.

Last night around 9, I ate 1 large salmon fillet with spinich salad. When I saw that I was doing murphy this morning. Around 12:00am, I ate 1/2 cup mixed nuts, 2 eggs, cheese, and 1 piece organic turkey pepperoni (more than usual for evening stack).

Most Murphy 8:00am this morning - 2 eggs, 2 sauted baby zuchini, 1/2 cup 2% cottage cheese 1tsp olive oil, 1tsp butter

Playing hockey tonight at 7:15 so will probably have a protein shake around 10:30; networking lunch at TCC usually a large piece of protein with salad and roasted veg. NOT EATING THE DELICIOUS DESSERT THEY ALWAYS SERVE!!!!!!! Will try for snack 1/3 cup nuts around 2:30; and 1 can of salmon with an orange, maybe some cottage cheese. After Murphy, I need a lot of food throughout the day to allow my legs play tonight.

Catching up again

I haven't posted for a while... still eating well, more or less, just busy.

I was really happy with the Clean and Jerk Clinic put on by Kelly (http://www.kellyfrankson.com).

I had to take a break on Tuesday and Wednesday from Crossfit. It had been about 9 days with either Crossfit or Hockey; body was exhausted. I got back today and felt rested, but didn't have great energy. Not sure if I ate to close before working out, or was tired or? It took a while to get into it.

Weighed in at 191.4 - no shirt, no shoes... probably up a little.

Canceled Spud.ca delivery of organics. They had problems with items being shorted; then wanted to charge me for lost containers, which I know were returned; so, I guess I can walk down to Urban Fair.

Thursday

4 hours sleep - pretty tired all day, eyes feel like sandpaper

7:15 - 2 gross egg things, 1 protein shake
lots of coffee

9:15 more coffee, 1/4 cup almonds

11:30 greek lamb (2 big skewers) and cesar salad

Wednesday

7 hours sleep

7:30 1 salmon fillet, 1 1/2 cups broccoli

11:30 2 bison burger patties, green salad

3:00 1/4 cup nuts

7:45 Saba Thai - green chicken curry, spinach, lettuce wraps

10:15 Hockey - good energy, played pretty well

11:15 500 ml 1% milk

12:15 Left over green chicken curry, spinach,

Tuesday - Max's "Snatchmaster"

7.5 hours sleep

8:00 protein shake - 1 cup skim milk, 1 scoop protein power, 1/4 cup crushed flax seed, 1/2 cup frozen blueberries .... wow, feeling very full from this shake/ thick paste

12:00 2 bison burger patties, green salad

3:30 - 1/4 cup nuts

5:00 Crossfit - good energy; snatch max 115, 5-3-185 back squat pavel; 192 lbs

7:00 6 ounce salmon fillet - toaster oven, 1 1/2 cups broccoli, 1/2 cup mushrooms, 1 onion, sauce (juice of 1/2 lime, 3 red thai chillies, 1 teaspoon fish sauce, 1/4 teaspoon sesame oil

9:00 1/4 cup nuts

Monday

8.5 hours sleep

8:30 salmon omelet, 1 small piece rye bread

12:00 beef taco salad (Taco Del Mar)

5:00 Crossfit - felt pretty good, even without snacks... 188 lbs (lowest in months); i did the scaled down workout, but still pretty good hit. I need to work on technique with cleans and snatches. If I go too heavy, I lose form and its killing my knees. O-lifting clinic on Saturday should help. I need to focus on each part of the movement; shrugging the bar harder and higher gives me more time to get under it and in a better position to receive it. I also need to be more comfortable with receiving the bar and maintaining balance focused on my heals. I love seeing progress, actually excited to spend some the time on the movement on Saturday.

6:45 1/2 chicken breast, 1/2 onion, some chard, cream of mushroom soup (as sauce)

10:00 large Cesar salad with grilled chicken and 1/2 cup shrimp