Tuesday, January 11, 2011

As many rounds as possible in 20 minutes of:

30 Sit-ups
20 Overhead walking lunge steps (Men 45 lb bumper plate, Women 35 lb bumper plate)
10 Burpees

My total: 4 rounds + 13 OH walking lunges, Rx

This wasn't too hard on my back, though I notice I have to really focus on keeping my core tight. This whole back pain issue may be a blessing in disguise because it is making me extremely aware of when I do or do not have my abs tight. I really felt it on the burpees.

Strength today was: shoulder press, push press, push jerk
rep scheme 3-3-3
my loads:
sp - 45-50-55
pp - 60-65-70
pj - 70-70-70

Obviously I went light on all of those lifts and concentrated on strict form, keeping my core tight and not straining my back any further. All the lifts felt solid and no pain, except a tiny bit when re-racking the bar. That was just because I relaxed my abs too soon, I'm sure.

So, I'm still eating according to the Primal Blueprint, and it's nice that I seem to have made it through the holiday season with minimal damage to my weight/inches. I actually haven't been on the scale, but I have measured. I have gained a half inch in my hips, but everything else is spot on with my pre-holiday measurements. I think it is natural to put on a little extra in the winter time, just biologically, but it's sure nice not to have a ton of weight to take off before spring! And part of that half inch gain could be muscle, right??

I recently started making my own mayonnaise. Seems like all the primal eating websites I go to have recipes for it, so I decided to try it. It's unbelievably simple, it tastes so good, and it makes me feel great knowing I'm not eating a bunch of additives and bad oils. Plus, it tastes amazing in a chicken salad! (Ok...I'll admit, it tastes yummy all by itself!)


  1. How do overhead squats feel on your back? I hear those are great for strengthening your core and I have noticed between doing those and back extensions, my lower back pain issues have lessened considerably. I know you're not asking for advice. I just can't help myself! :)

  2. Haha - your advice is more than welcome! I love OHS and we ususally do them with a PVC in our warmup. Haven't done any weighted lately but I could certainly use a barbell for my warmup or just throw some in on my own. I definitely need to strengthen my core - this week has just highlighted that issue for me.

  3. Primal mayo? let me know which recipe you use! We're doing a paleo challenge starting on Saturday, but afterwards i'll need this. Can't live w/o mayo. (sadly)