I felt like I was on top of the conditioning game until I stepped into this log. Thanks for putting me in my place 
Flexibility has to help. I know tightness in my hips is probably limiting my squat. And my shoulder ROM is probably why OH BB squats are so hard. Plus the gymnastics just look so badass! 
I know what you mean about the pull-ups. For a woman, I think 5 pounds can make a huge difference on them. I could do more neutral grip pull-ups last summer when I was about 7 pounds lighter. I think the only reason I even had them was because I was so light then. My son has a friend…super skinny little high school girl. Weighs about 80 pounds, if that. Bird bones. She impresses everybody on those fitness tests at school because she can do pull-ups like nobody’s business. She also has a gymnastics background. I think it has to help so much with the mind-muscle connection.
aw. i’m sad that i can’t watch more than about the first 1/3 of your vids. not sure why my computer seems to get stuck playing whatever it is you did with them (did you upload them directly to this site?).
i have pretty bad snacking food habits, too.
i’ve managed to replace things like potato chips and chocolate (mostly) with nuts and fruit. maybe not perfect, but not as nutritionally void. almonds. walnuts. cashews. peanuts. i love summer fruit very much indeed. apricots and peaches and stuff like that…
i do hear you on wanting stuff that is easy to prepare, though.
cheese in a can? i’m sorry, but that is just wrong 
my 2cents - your are def not eating enough food for your energy output. Hence why you keep your slender shape dispite cookie attacks. If you ate more of the better stuff, and I mean plenty more, there wouldn’t be room for a dozen cookies.
/end rant.
Dan John has something on that…
i think it goes that you can eat whatever you like AFTER you have eaten a bowl of apples. lol.
Hi Ironcross: I like the running. And probably do too much steady state aerobic work. I would benefit by mixing up my cardio training and doing some higher intensity work. But, that stuff is unpleasant. To me anyway.
Powerpuff: The relationship btw bodyweight and pullups (or any body weight exercise) is a hard one to figure. In my experience, women athletes frequently use diet as a means to improve performance in these endeavors. I certainly did as a kid in both gymnastics and running and then again as an adult when I was really going after the pullups last year. I think it is unfortunate. I don’t want to think like that anymore. Body weight matters for sure. But dropping weight is not a sustainable way to improve athletic performance. Get stronger. Not lighter.
Alexus: Yeah I uploaded the videos directly to the site, but then I threw them together on youtube. Here’s the link: press handstand training - YouTube Cheese in a can is cool. We squirt it on broccoli too.
Frenchie: Yesterday I had 1 1/2 cups (measured uncooked) of oatmeal for breakfast (I meant to drink a protein shake but I couldn’t do it; 450 calories of oatmeal is a shit ton!), a chicken breast w/ broccolli, and spirelli for luch, 5 cookies for snack, and beef brisket and a green salad for dinner. I tried to go running. Made it about two miles before I was hunched over with birth like abdominal cramps–because I wasn’t dressed to shit myself I had to walk the rest of the way home. At bed time, I felt dizzy. I had to get up and drink a glass of milk and eat a granola bar. I thought I ate pretty well yesterday. But, I felt terrible. It’s hard for me to believe that I didn’t eat enough. But, my caloric demands could be high and cookies and pretzles are a lot denser in calories.
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Today is national donut day. 25 cent donuts FTW! DLs later. I don’t want to pass out so I got to eat.
5-5-5 DLs
Barx15
135x10
145x5
165x5
185x15 (+ 3 rep pr) was shaking during the last rep, but I really wanted it.
BBB
165x10x1 (too heavy)
155x10x4 (felt better)
HLR
BWx8x5 (tried really hard to keep my legs straight. I’m bending them during some gymnastics elements, and I’d like to clean that up)
GHR attempts BWx8x2 I don’t think I’m doing these correctly. I wanted to film my attempts so you could all laugh at me but my flip video has died. I’m bummed because I lost some gymnastic footage I wanted to look at more closely. Anyway, Fuck.
Hip rehab stuff.
3+ mile run. No oatmeal and no vegetables today meant no stomach cramps. I feel good eating like shit.
Food=beef brisket; glazed donut, granola barx2, milk, peanut butter sandwhiches x2. I’m hungry right now. My diet sucks today.
My PC (that I need to log into work) has a fucking virus, and my boss “volunteered” me to write an amicus brief with a turnaround time of less than a month on an issue I know nothing about. Because I have zero ambition with regard to my career (I just want to do my job well, take care of my clients, and go home), instead of feeling flattered, I feel put upon. Time is going to be in short supply these next few weeks.
I love that you’re having donuts.
I also love this <3
Meanwhile, no one told me about this Nat’l Donut Day. I guess that’s for the good of the stores, because I will take advantage of that.
I won’t say that your diet sucked today because it fueled an awesome PR.
PC viruses suck, and I’m sorry that you had that ton of work just plopped on you.
I love that you’re having donuts.
I also love this <3
Meanwhile, no one told me about this Nat’l Donut Day. I guess that’s for the good of the stores, because I will take advantage of that.
I won’t say that your diet sucked today because it fueled an awesome PR.
PC viruses suck, and I’m sorry that you had that ton of work just plopped on you.
eat dem donuts, girl!!
yay! so happy that i got to watch your vids properly. not sure why my compter freezes up on (only some) of the directly uploaded vids sometimes. seems that once it has packed a crap with one then it simply won’t play that one, though. but others play alright…
the control you have over your body is amazing. i know you look and just see what you need to fix up - but i reckon the control you have over your body is amazing.
my body likes crap when i’ve been feeding it crap, too. packs a spazz when i suddenly give it oatmeal and / or fruit (i think too much fiber out of nowhere and it affects the gut as you found). once i’m used to eating decent food regularly… then feeding it crap upsets it, though. think we are more like puppies or babies where gradual dietary change is preferred.
haha about your not being dressed to shit yourself. just imagining you being dressed to shit yourself lol.
sorry to hear about all the work crap you have to do
Nadia, I thoroughly recommend ESET NOD32 Antivirus. It has caught and killed two suspicious files that tried to infiltrate my PC last week (scary, there must be an epidemic at the moment - my scans are almost always clean) and is well known for being able to deal with viruses most other checkers miss. I absolutely don’t recommend Norton, it’s a pile of shit.
Good deadlifting PR, anyway!
Thanks guys. Cal, I appreciate that computer tip. I’ll try that. So, far I’ve been avoiding my pc and working with my mac. But, I’ll give that antivirus software a go.
+++++++++
Yesterday–cat woke me up at 3–husband kept me up–fell back asleep–overslept–had to hurry up out of the house to get my run in. 8 miles. Felt like shit. Kids had gymnastics, then babysitting for a friend, then basketball, then a barbecue. No stretching or foam rolling.
I need my recovery work.
=========
Today Bench 5-5-5
Felt shitty this am. Was supposed to run an 3 easy to warm up. But, I’m a dip shit and pushed the distance to 6.
Bench
barx10x2
65x5
70x5
80x5
90x11 (failed on my 12th rep, + 1 rep pr). I’m afflicted with that very beginner mentality–you’re only as good as your last workout mindset. My body is tired and hurting from Dls on Friday and a longer than usual run on Saturday, reps 10 and 11 were grinds, but still I wanted 12, and I went for it, horrible break down in form, what a waste of my limited bodily resources going to failure there. Still. Lying on the bench when you have to make that split decision do I rack or go, damn…I’m not smart under pressure.
BBB
65x10x5 had to drop the weight here. Toasted.
Rows
Barx10x2
70x8
85x8
90x8
65x8x5–because I don’t know if doing BBB requires that I up my rowing volume to stay in balance. So, I erred on the side of overdoing it.
Pullups–getting programming advice with these. I have wanted to do pullups more than 1x a week for a long time. So, I’m tossed a bone–6x2. These are supposed to be easy. So, what does Nadia do. Yes, she makes them hard. I’ll do them in the pike position, only 2 they should still be easy. Right. No. not right. Piked pullups are hard. Still, I do them anyway.
Tkes, balance work. Even tkes hurt me. My legs are tired. And I have no balance, I have to drop the reps from 10 to 5.
Streching, foam rolling.
My body is wrecked. But, it’s ok; It has the day off tomorrow. Time to kill the brain. I’ve got shit to figure out.
Sounds like you need a deload, young lady! Impressive effort but don’t go hurting yourself. If your body is telling you to back off, then I’d listen to it. One day might not cut it.
that clean eating day looked really good to me. especially the cup and a half of oates. Most I’ve ever eaten was a full cup after a long workout. As you mentionned it might be you are used to more calories. Calculate how many calories you normally get from the bad eats day and try to aim for similar with clean.
or eats the crap and ignore the jealous fat frenchie 
Nadia, get a handle on the over-striving. Yes, you have my respect for all the DL and benching reps. Certainly there is no fucking way I’m strong enough to pound out 90 x 11. But you’ve got to be smarter about this before something bad happens.
Interesting about the food situ. Your oatmeal infested meal day is pretty similar to mine except I can only chow down 1/2 cup (uncooked) oats at a time. Maybe you just overdid the clean and your body was, like, WHAT ARE YOU DOING TO ME??? But you didn’t feel any better on the glazed donut day either. Hmmmmm. You are a tough nut to crack, my dear. I’d say the magic word here is “moderation” but then you’d have to shoot me.
Sorry about the amicus. Sucks if you aren’t passionate about or even interested in the topic.
foods ime-
you felt like shit on the clean day bc you’d started to detox.
you felt like shit on the bad day bc you were putting shit food in your body.
if you keep yourself in a balance of clean/shit. (<–teehee) you wont be as subject to the drastic changes, and may not have as many cravings, either.
can’t weigh in on the work stuff other than, “Ugh.”
sounds like me with my smoking carebear. feel like shit when i smoke. feel like shit when i stop smoking and the toxins start circulating
i used to think my body liked oats… but now i’m actually starting to think my body doesn’t like gluten. not sure about this…
sounds like you have been tearing it up, nadia. pike pullups sound crazy hard.
[quote]
husband kept me up[/quote]
Was there supposed to be a kinky part 2 to this statement? Oh, no? ;D
Ooh pike pull-ups? That’s hardcore.
Nice training today, congrats on that bench PR.
I have beginner mentality too and actually get depressed if I have a lousy workout. So I can relate.
However, you’re making me a little nervous with the high reps and admittedly poor form. Trust me, it just isn’t worth it. One of the premises of 5/3/1 is that you’ll be smart enough to shut it down on the money set at the right time.