Well I was coaxed into giving the 'Open' WOD another go this week. It's planned for Saturday morning. So instead of doing something intense today, I took it easy. I did 'Nancy,' but did not time the workout. I went at a moderate pace, but no where near 100%. I was more exhausted from yesterday than I thought I would be.
'Nancy'
5 Rounds for Time:
15 Overhead Squats @ 95 lb
400m Run
This was good active recovery; I iced my legs for about 20 minutes after the workout. I'm ready to give the workout another go on Saturday. Tomorrow will be complete rest.
Meal 1 (pre-workout) - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)
Meal 2 (post-workout) - Protein Bar (270 Cal, 6g F, 26g C, 30g P)
Meal 3 - 1 1/2 cups Sweet Potato, 10 Strawberries, Whey (460 Cal, 1.5g F, 73g C, 30g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 16 Walnuts (600 Cal, 31g F, 18g C, 54g P)
Meal 5 - 2 Cups Broccoli, 6 oz Steak, 1 tbsp Peanut Butter (545 Cal, 26g F, 21gC, 58g P)
Daily Total (active recovery / medium carb): 2160 Cal, 72.5g F, 167g C, 198g P
Thursday, March 31, 2011
Wednesday, March 30, 2011
3/30/2011
AM Workout
I felt good today. I hit the WOD hard and gave it my all. It was harder than it looked on the board. I was pleased with my performance, my goal was 10+ rounds. I got 9 1/2. I gave a huge effort, I have respect for athletes that beat my score on this. The push-ups were the most challenging part for me. I have very long arms and the range of motion killed my front deltoids after round 6. I kept a very solid pace on the dead-lifts and box jumps throughout the workout.
AMRAP in 15 minutes:
9 Dead-lifts @ 155
12 Push-ups (hand release)
15 Box Jumps @ 24"
My final score was 9 rounds, 9 dead lifts and 5 push-ups. Solid workout, I'm glad it's over. I'm not going to try it a second time. I gave it my all today and I really don't think I'd score better if I did it again. I'm looking forward to doing some workouts I want to do (heavy lifting anyone?) for the rest of the week.
PM workout (3+ hours afterward)
37 minute easy and flat run. I did not really feel very good until about 15 minutes into the run. After I warmed up I felt light on my feet and normal.
Staying paleo is going well. I introduced sweet potatoes today as my PWO meal. I won't form an opinion about them until the end of this week when I use them after some more challenging workouts.
Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)
Meal 2 (pre-workout) - Whey Protein, 12 Almonds, 1/2 Banana (210 Cal, 13g F, 15.5g C, 15g P)
Meal 3 - (post-workout) 1 Chicken Breast, 6 oz Sweet Potato, 1/2 Banana (505 Cal, 10g F, 51g C, 46g P)
Meal 4 - (pre-workout) - Whey Protein, 12 Almonds, 1/2 Banana (210 Cal, 13g F, 15.5g C, 15g P)
Meal 5 - (post-workout) 2 Scoops Whey, 1/2 Banana, 2 cups Sweet Potato (675 Cal, 3g F, 99g C, 65g P)
Meal 6 - 1/2 Chicken Breast, 8 Walnuts (340 Cal, 20g F, 2g C, 32g P)
Daily Total (High Carb, two-a-day) 2225 Cal, 67g F, 212g C, 199g P
I felt good today. I hit the WOD hard and gave it my all. It was harder than it looked on the board. I was pleased with my performance, my goal was 10+ rounds. I got 9 1/2. I gave a huge effort, I have respect for athletes that beat my score on this. The push-ups were the most challenging part for me. I have very long arms and the range of motion killed my front deltoids after round 6. I kept a very solid pace on the dead-lifts and box jumps throughout the workout.
AMRAP in 15 minutes:
9 Dead-lifts @ 155
12 Push-ups (hand release)
15 Box Jumps @ 24"
My final score was 9 rounds, 9 dead lifts and 5 push-ups. Solid workout, I'm glad it's over. I'm not going to try it a second time. I gave it my all today and I really don't think I'd score better if I did it again. I'm looking forward to doing some workouts I want to do (heavy lifting anyone?) for the rest of the week.
PM workout (3+ hours afterward)
37 minute easy and flat run. I did not really feel very good until about 15 minutes into the run. After I warmed up I felt light on my feet and normal.
Staying paleo is going well. I introduced sweet potatoes today as my PWO meal. I won't form an opinion about them until the end of this week when I use them after some more challenging workouts.
Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)
Meal 2 (pre-workout) - Whey Protein, 12 Almonds, 1/2 Banana (210 Cal, 13g F, 15.5g C, 15g P)
Meal 3 - (post-workout) 1 Chicken Breast, 6 oz Sweet Potato, 1/2 Banana (505 Cal, 10g F, 51g C, 46g P)
Meal 4 - (pre-workout) - Whey Protein, 12 Almonds, 1/2 Banana (210 Cal, 13g F, 15.5g C, 15g P)
Meal 5 - (post-workout) 2 Scoops Whey, 1/2 Banana, 2 cups Sweet Potato (675 Cal, 3g F, 99g C, 65g P)
Meal 6 - 1/2 Chicken Breast, 8 Walnuts (340 Cal, 20g F, 2g C, 32g P)
Daily Total (High Carb, two-a-day) 2225 Cal, 67g F, 212g C, 199g P
Tuesday, March 29, 2011
3/29/2011
I felt good today, I was a little tight, but this went away after a warm-up. Today was a very easy day in preparation for tomorrow. I went through a long and technical warm-up, similar to yesterday's, and then did a short 10 minute couplet:
250m Row
10 Toes to Rings
I got 5 rounds and a 250m row. I was going about 75%.
I then proceeded to do about 15 minutes of dynamic stretching. I'm ready and excited for tomorrow.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey, 1/2 Banana, 10 Strawberries (245 Cal, 1g F, 26g C, 25g P)
Meal 3 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 1 tbsp Peanut Butter (495 Cal, 14g F, 21g C, 58g P)
Meal 5 - Whey, Flax, Fiber (200 Cal, 10g F, 3g C, 27g P)
Daily Total (low carb): 1620 Cal, 49.5g F, 82.5g C, 172g P
250m Row
10 Toes to Rings
I got 5 rounds and a 250m row. I was going about 75%.
I then proceeded to do about 15 minutes of dynamic stretching. I'm ready and excited for tomorrow.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey, 1/2 Banana, 10 Strawberries (245 Cal, 1g F, 26g C, 25g P)
Meal 3 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 1 tbsp Peanut Butter (495 Cal, 14g F, 21g C, 58g P)
Meal 5 - Whey, Flax, Fiber (200 Cal, 10g F, 3g C, 27g P)
Daily Total (low carb): 1620 Cal, 49.5g F, 82.5g C, 172g P
Monday, March 28, 2011
3/28/2011
I feel a little 'off' from 8 days of abnormal food, including two nights of drinking. I also feel a little heavy on my feet, my abs look a little softer than they did 8 days ago. This will go away after a few days of clean eating though. Despite all my negative thoughts, I felt great on Saturday and great today. I had a little bit of nausea after the workout today, abnormal food will do that to me. I slept 11 hours last night, which was weird as well. I almost never sleep that much. I'm definitely ready to get back into the groove of things. Our team is well placed (10th in the region) at this point, which is exciting considering the top 30 get to go to the regional competition. With this in mind, I'm ready to get back into intense training and getting over the fact I did not do as well as I wanted to on the first workout.
Today was interesting, a little different than what I'd normally do. It was composed of a lot of movements and a fast metcon. It was as follows:
Not for time (basically a long warm-up):
20 Double-unders
10 HSPU
10 Pistols R/L
10 Dead-hang PU on Rings
10 Kipping PU on Rings
10 Snatch Jumps (from floor sitting on knees - I'd never done these, but they're great)
500 m Row (1:30)
400m Run
2 Rope Climbs
5 Muscle-ups
10/10/10 with 65 lbs: OH Squat, Cleans, Snatch
Then AMRAP in 10 minutes:
Med Ball Clean (20 lb)
20 Sit-ups
I got 12 rounds and 7 mbc. The AMRAP was a nice sprint and I felt great on it. A nice day, I'm doing something similar tomorrow. Excited for Wednesday.
Meal 1 (pre-workout) Whey, Flax (180 Cal, 10g F, 2g C, 18g P)
Meal 2 (post-workout) 1 Chicken Breast, 1 Banana (405 Cal, 10g F, 28g C, 41g P)
Meal 3 - 2 Cups Broccoli, 6 oz Steak (450 Cal, 18g F, 18gC, 54g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)
Daily Total (low carb): 1435 Cal, 50g F, 66g C, 159g P
Today was interesting, a little different than what I'd normally do. It was composed of a lot of movements and a fast metcon. It was as follows:
Not for time (basically a long warm-up):
20 Double-unders
10 HSPU
10 Pistols R/L
10 Dead-hang PU on Rings
10 Kipping PU on Rings
10 Snatch Jumps (from floor sitting on knees - I'd never done these, but they're great)
500 m Row (1:30)
400m Run
2 Rope Climbs
5 Muscle-ups
10/10/10 with 65 lbs: OH Squat, Cleans, Snatch
Then AMRAP in 10 minutes:
Med Ball Clean (20 lb)
20 Sit-ups
I got 12 rounds and 7 mbc. The AMRAP was a nice sprint and I felt great on it. A nice day, I'm doing something similar tomorrow. Excited for Wednesday.
Meal 1 (pre-workout) Whey, Flax (180 Cal, 10g F, 2g C, 18g P)
Meal 2 (post-workout) 1 Chicken Breast, 1 Banana (405 Cal, 10g F, 28g C, 41g P)
Meal 3 - 2 Cups Broccoli, 6 oz Steak (450 Cal, 18g F, 18gC, 54g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)
Daily Total (low carb): 1435 Cal, 50g F, 66g C, 159g P
Sunday, March 27, 2011
Saturday, March 26, 2011
3/26/2011
I got back into town today. I got in the gym in the morning. I felt great and my muscles were 'full,' to say the least, from all the eating I've been doing this last week. Despite all the abnormal food during this week, I felt great today. In fact I felt so great that I ripped my right palm very deep doing pull-ups. This blows considering I have a PFT soon and need to get my pull-ups in every day; not to mention there could be pull-ups in this week's 'Open' WOD.
Also, starting on Monday I'm going to go 100% 'Paleo.' I typically only have non paleo food (typically whole wheat bread, sometimes pasta/brown rice) post-workout or on re-feed days. I'm going to move to sweet potatoes for my PWO meal and see how I feel.
AM Workout
Strict Press 5,5,5,5 (95,115,135,135)
Then:
1,2,3,4...10 95 lb Cluster
10,9,8....1 Chest to bar Pull-ups
Then:
2 Rounds for time:
20 Lunges
20 Squats
20 Jump Squats
10 Burpees
I cut the cluster/pull-up workout short, I ripped very badly on the 8/3. I finished the clusters but not the pull-ups. I was stoked I got 135 for two sets of five on press. I'm so much stronger than I was a year ago it blows my mind. I could not push-press 135 once a year ago. I felt great on the press and clusters today. The short body weight WOD at the end was great, it fried my legs a ton. It took about 4:30.
PM Workout (3+ hours after AM)
50 minute out and back up run. 30 minutes uphill and 20 back down. Solid run, not in the best of weather. The pace varied throughout the run, depending on the rate of incline.
The diet will be back online on Monday.
Also, starting on Monday I'm going to go 100% 'Paleo.' I typically only have non paleo food (typically whole wheat bread, sometimes pasta/brown rice) post-workout or on re-feed days. I'm going to move to sweet potatoes for my PWO meal and see how I feel.
AM Workout
Strict Press 5,5,5,5 (95,115,135,135)
Then:
1,2,3,4...10 95 lb Cluster
10,9,8....1 Chest to bar Pull-ups
Then:
2 Rounds for time:
20 Lunges
20 Squats
20 Jump Squats
10 Burpees
I cut the cluster/pull-up workout short, I ripped very badly on the 8/3. I finished the clusters but not the pull-ups. I was stoked I got 135 for two sets of five on press. I'm so much stronger than I was a year ago it blows my mind. I could not push-press 135 once a year ago. I felt great on the press and clusters today. The short body weight WOD at the end was great, it fried my legs a ton. It took about 4:30.
PM Workout (3+ hours after AM)
50 minute out and back up run. 30 minutes uphill and 20 back down. Solid run, not in the best of weather. The pace varied throughout the run, depending on the rate of incline.
The diet will be back online on Monday.
Thursday, March 24, 2011
3/24/2011
45 minute recovery run. My legs were a lot tighter than I thought they would be. I felt aerobically fine, but my legs were fatigued. It was a beautiful day, the best weather I've run in since last summer. It was upside of 60 degrees and sunny. Exactly what I needed. I had a few brews afterward in the sun. A great day. I've mentally unwound a lot since Saturday. I'm excited to get back to intense training again.
Wednesday, March 23, 2011
3/23/2011
Still out of town. I felt much better training today than I did yesterday. I got in the gym in the afternoon and came up with a workout essentially when I walked through the door. It ended up looking like this:
The lifting felt good, the renegade rows and rowing got my heart up at the end. I didn't go all out on anything; I find it extremely difficult to go 100% in a traditional gym and/or while training alone. Overall a good day, I'm looking forward to tomorrow.
Superset for 5 sets:
5 x 185 lb Front Squat
5 x 275 lb Trap-bar Dead-Lift
Superset for 4 sets:
10,8,6,4 of DB Bench Press (60,70,80,85)
10 x 25 lb DB Fly
Superset for 3 sets:
10 x 40 lb Renegade Rows
60 Second Plank Holds
5 x 250m Row with 60 seconds rest. I kept the pace about a 1.27 500.
The lifting felt good, the renegade rows and rowing got my heart up at the end. I didn't go all out on anything; I find it extremely difficult to go 100% in a traditional gym and/or while training alone. Overall a good day, I'm looking forward to tomorrow.
3/22/2011
I'm still on my mini-vacation. Today looked like this:
25 minute easy paced warm-up run.
Then with as little rest as possible, all reps straight through:
40 DH Pull-ups
40 Bar Dips
40 Kipping Pull-ups
80 Push-ups
100 Squats
100 Sit-ups
Afterward I practiced my butterfly pull-up for a while. I actually made progress and felt pretty good with my butterfly today. I then did a super easy 10 minute run home.
Saturday, March 19, 2011
3/19/2011
By any standard I'm a perfectionist. This is truly a double edged sword. I psyche myself out expecting to be perfect. When I make a mistake I get caught up in the moment and my one mistake snowballs out of control into more mistakes. Having stated that I'm a perfectionist, it is my biggest weakness as an athlete. There could be worse weaknesses to have, so I remain optimistic. Nonetheless, I feel mentally weak for my performance today. I should have been able to perform better, not worse, than I did on Wednesday. I psyched myself out. Under the pressure I literally forgot how to do double-unders. It was a strange feeling. I had an expectation for myself; my coach had an expectation for me and I let all parties involved down. I've never had anyone else expecting anything out of my performance. I've always been a sub-par athlete and hence the only person ever watching my PRs and performance was myself. I've made extreme progress and I almost feel as though I'm not ready for the psychology of competing at a high level. My hard work has paid off and now I'm expecting and expected to perform well; and I didn't. I feel like a failure. I suppose the best thing I can do is just look forward to the next workout and stay in the game. My time on Wednesday was not terrible, but it was not my best. I know and my coach knows I could have done better. Today, after that 10 minutes ended I was more upset than I can ever remember being. I literally got about half as many rounds as I did on Wednesday. It was frusturating; dealing with failure is something I can barely handle. Today I'm getting in my car and taking a mini-vacation to clear my head. I'm going to take an easy 4 days and hit the next WOD with a calm focus.
After my terrible performance I got with a guy and did a WOD to blow off some steam. It looked like this:
For time:
Row 500m, 30 Dead Lift @ 155
Run 1 mile, 10 Cleans @ 95
Row 1000m, 20 Dead Lift @ 155
Run 800m, 20 Cleans @ 95
Row 2000m, 10 Dead Lift @ 155
Run 400m, 30 Cleans @ 95 lb
Our time was ~47 minutes. We didn't go 100%, I'd say I went about 75% effort. It was a good long workout to get my mind away from double-unders.
My diet is going offline for a few days while I'm out of town. I'm going to eat strictly though, with a couple cheat meals.
After my terrible performance I got with a guy and did a WOD to blow off some steam. It looked like this:
For time:
Row 500m, 30 Dead Lift @ 155
Run 1 mile, 10 Cleans @ 95
Row 1000m, 20 Dead Lift @ 155
Run 800m, 20 Cleans @ 95
Row 2000m, 10 Dead Lift @ 155
Run 400m, 30 Cleans @ 95 lb
Our time was ~47 minutes. We didn't go 100%, I'd say I went about 75% effort. It was a good long workout to get my mind away from double-unders.
My diet is going offline for a few days while I'm out of town. I'm going to eat strictly though, with a couple cheat meals.
Friday, March 18, 2011
3/18/2011
A complete day of rest. I feel great and if I was not tapering down for getting a better time on the WOD tomorrow morning I'd be hitting a hard two-a-day today. My shoulders and chest are a little tight, but overall I feel great. I look the best I ever have in the mirror. I'm excited for tomorrow. I've been sleeping a lot this week, I guess it's needed.
Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)
Meal 2 - 1 Chicken Breast, 1 slice WW Bread (430 Cal, 12g F, 24g C, 45g P)
Meal 3 - 2 Cups Broccoli, 6 oz Steak, 8 Strawberries (500 Cal, 18g F, 26gC, 54g P)
Meal 4 - 1 Chicken Breast, Walnuts, Fiber (420 Cal, 20g F, 0g C, 45g P)
Daily Total (low carb/rest): 1635 Cal, 58g F, 79g C, 170g P
Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)
Meal 2 - 1 Chicken Breast, 1 slice WW Bread (430 Cal, 12g F, 24g C, 45g P)
Meal 3 - 2 Cups Broccoli, 6 oz Steak, 8 Strawberries (500 Cal, 18g F, 26gC, 54g P)
Meal 4 - 1 Chicken Breast, Walnuts, Fiber (420 Cal, 20g F, 0g C, 45g P)
Daily Total (low carb/rest): 1635 Cal, 58g F, 79g C, 170g P
Thursday, March 17, 2011
3/17/2011
I slept 9 hours last night, it was much needed. I felt tired when I woke up this morning; usually I feel great. Anyway,I felt good once I got up and got in the gym. I was not as sore in my shoulders as I thought I'd be. The workout today was easy/light lifting with some skills work afterward. It looked like this:
Back Squat 10,8,6,4,4 ... 135,175,245,265,265
Bench Press 10,8,6,4,4 ... 135,155,175,185,185
Dead Lift 10,8,6,4,4 ... 175,225,265,315,315
Then I did 15 sets of 30 double-unders with 30 seconds rest between each set. I was really focusing on form and doing the sets straight through; this became difficult around set 8. Each set of 30 was started over if I missed a rep, but I didn't really miss that many. This was done in preparation for hitting the 'Open' WOD again on Saturday. I'm taking complete rest tomorrow and I'm stoked to hit the WOD again.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - 1 Chicken Breast, 2 Slices WW Bread, 1/2 banana (625 Cal, 8g F, 61g C, 51g P)
Meal 3 - 1 Chicken Breast, 2 Slices WW Bread, 10 strawberries (630 Cal, 8g F, 58g C, 54g P)
Meal 4 - 1 Burger, 2 Slices WW Bread, Mixed Veggies, 10 Strawberries (620 Cal, 26g F, 58g C, 52g P)
Meal 5 - Whey, 1 Slice WW Bread, 1 cup Milk, 1 Banana, 1 tbsp Peanut Butter (540 Cal, 13g F, 69g C, 44g P)
Daily Total (high carb): 2595 Cal, 61.5g F, 260.5g C, 214g P
Back Squat 10,8,6,4,4 ... 135,175,245,265,265
Bench Press 10,8,6,4,4 ... 135,155,175,185,185
Dead Lift 10,8,6,4,4 ... 175,225,265,315,315
Then I did 15 sets of 30 double-unders with 30 seconds rest between each set. I was really focusing on form and doing the sets straight through; this became difficult around set 8. Each set of 30 was started over if I missed a rep, but I didn't really miss that many. This was done in preparation for hitting the 'Open' WOD again on Saturday. I'm taking complete rest tomorrow and I'm stoked to hit the WOD again.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - 1 Chicken Breast, 2 Slices WW Bread, 1/2 banana (625 Cal, 8g F, 61g C, 51g P)
Meal 3 - 1 Chicken Breast, 2 Slices WW Bread, 10 strawberries (630 Cal, 8g F, 58g C, 54g P)
Meal 4 - 1 Burger, 2 Slices WW Bread, Mixed Veggies, 10 Strawberries (620 Cal, 26g F, 58g C, 52g P)
Meal 5 - Whey, 1 Slice WW Bread, 1 cup Milk, 1 Banana, 1 tbsp Peanut Butter (540 Cal, 13g F, 69g C, 44g P)
Daily Total (high carb): 2595 Cal, 61.5g F, 260.5g C, 214g P
Wednesday, March 16, 2011
3/16/2011
AM Workout:
First workout of the Crossfit open. I've been tapering down for today since Saturday. The WOD:
AMRAP In 10 Minutes:
30 Double-unders
15 x 75 lb Power Snatch
I got 6 rounds and a couple double-unders. I was hoping for 7 rounds, but the double-unders while fatigued were not straight through. This was my first attempt at this workout; I hope to give it a second go toward the end of the week. The snatches became surprisingly difficult at round 4. This was a good WOD, it was fast and a true sprint.
PM Workout (5+ hours later):
My legs were a little fatigued, but I'm glad I got out there and got the track workout done. It was a 15 minute warm up run then:
1600m Straight through. 200 moderate and 200 hard (splits of :45 and :32). I hit the splits the first 3 laps. I bonked hard on the last lap and totally screwed up the last 32 and ran a 40. I just did not have the endurance to do keep pace with the guys I was with. I put out a hell of an effort. Considering all these guys weigh about 40 or 50 lbs less than I do, I was happy with where I was at. After the workout was a 5 minute cool down. It felt good to go fast, my legs felt like jello towards the end of this. Today was overall a good day. I'm excited to lift tomorrow and hit the 'Open' WOD again before Sunday.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 1 Slice WW Bread, 1/2 Banana (Total: 415 Cal, 15g F, 40g C, 33g P)
Meal 3 - (pre-workout) 1 Chicken Breast, 1 slice WW Bread, 1/2 Banana, 12 Almonds (565 Cal, 21g F, 42g C, 49g P)
Meal 4 (post workout) - 1 Burger, 2 Slices WW Bread, Mixed Veggies, 10 Strawberries (620 Cal, 26g F, 58g C, 52g P)
Meal 5 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)
Meal 6 - 1 Chicken Breast (300 Cal, 10g F, 0g C, 39g P)
Daily Total (two-a-day/medium carbs): 2580 cal, 100.5g F, 172.5g C, 235g P
First workout of the Crossfit open. I've been tapering down for today since Saturday. The WOD:
AMRAP In 10 Minutes:
30 Double-unders
15 x 75 lb Power Snatch
I got 6 rounds and a couple double-unders. I was hoping for 7 rounds, but the double-unders while fatigued were not straight through. This was my first attempt at this workout; I hope to give it a second go toward the end of the week. The snatches became surprisingly difficult at round 4. This was a good WOD, it was fast and a true sprint.
PM Workout (5+ hours later):
My legs were a little fatigued, but I'm glad I got out there and got the track workout done. It was a 15 minute warm up run then:
1600m Straight through. 200 moderate and 200 hard (splits of :45 and :32). I hit the splits the first 3 laps. I bonked hard on the last lap and totally screwed up the last 32 and ran a 40. I just did not have the endurance to do keep pace with the guys I was with. I put out a hell of an effort. Considering all these guys weigh about 40 or 50 lbs less than I do, I was happy with where I was at. After the workout was a 5 minute cool down. It felt good to go fast, my legs felt like jello towards the end of this. Today was overall a good day. I'm excited to lift tomorrow and hit the 'Open' WOD again before Sunday.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 1 Slice WW Bread, 1/2 Banana (Total: 415 Cal, 15g F, 40g C, 33g P)
Meal 3 - (pre-workout) 1 Chicken Breast, 1 slice WW Bread, 1/2 Banana, 12 Almonds (565 Cal, 21g F, 42g C, 49g P)
Meal 4 (post workout) - 1 Burger, 2 Slices WW Bread, Mixed Veggies, 10 Strawberries (620 Cal, 26g F, 58g C, 52g P)
Meal 5 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)
Meal 6 - 1 Chicken Breast (300 Cal, 10g F, 0g C, 39g P)
Daily Total (two-a-day/medium carbs): 2580 cal, 100.5g F, 172.5g C, 235g P
Tuesday, March 15, 2011
3/15/2011
Today was an active rest day. I ended up sleeping 10 hours and felt good today. The day looked like this:
Workout 1
37 Minute easy run.
Workout 2 (3+ hours after workout 1)
7 Rounds for time:
10 Wall-balls
10 Pull-ups
My time for the WOD was a little over 6 minutes. This is not super fast, about a minute slower than where I wanted it to be. Considering I have not mastered butterfly pull-ups I guess I shouldn't have expected a faster time. My legs also were not 100% from the run today. Overall a nice and fast WOD though.
The workouts today were not taxing. I'm excited for tomorrow.
Meal 1 - Whey, 1/2 Banana, 1 slice WW Bread, Flax (365 Cal, 11g F, 40g C, 31g P)
Meal 2 (pre-workout) - Whey, 1/2 Banana, 1 slice WW Bread, Flax (365 Cal, 11g F, 40g C, 31g P)
Meal 3 (post-workout / pre-workout) - 1 Chicken Breast, 2 Slices WW Bread, 1/2 banana (625 Cal, 8g F, 61g C, 51g P)
Meal 4 (post workout) - 1 Burger, 2 Slices WW Bread, Mixed Veggies, 10 Strawberries (620 Cal, 26g F, 58g C, 52g P)
Meal 5 - 1 Chicken Breast, Flax (300 Cal, 12g F, 0g C, 39g P)
Daily total (medium carb/two-a-day): 2275 Cal, 68g F, 199g C, 204g P
Workout 1
37 Minute easy run.
Workout 2 (3+ hours after workout 1)
7 Rounds for time:
10 Wall-balls
10 Pull-ups
My time for the WOD was a little over 6 minutes. This is not super fast, about a minute slower than where I wanted it to be. Considering I have not mastered butterfly pull-ups I guess I shouldn't have expected a faster time. My legs also were not 100% from the run today. Overall a nice and fast WOD though.
The workouts today were not taxing. I'm excited for tomorrow.
Meal 1 - Whey, 1/2 Banana, 1 slice WW Bread, Flax (365 Cal, 11g F, 40g C, 31g P)
Meal 2 (pre-workout) - Whey, 1/2 Banana, 1 slice WW Bread, Flax (365 Cal, 11g F, 40g C, 31g P)
Meal 3 (post-workout / pre-workout) - 1 Chicken Breast, 2 Slices WW Bread, 1/2 banana (625 Cal, 8g F, 61g C, 51g P)
Meal 4 (post workout) - 1 Burger, 2 Slices WW Bread, Mixed Veggies, 10 Strawberries (620 Cal, 26g F, 58g C, 52g P)
Meal 5 - 1 Chicken Breast, Flax (300 Cal, 12g F, 0g C, 39g P)
Daily total (medium carb/two-a-day): 2275 Cal, 68g F, 199g C, 204g P
Monday, March 14, 2011
3/14/2011
I slept almost 11 hours last night. This was much needed. Aside from my shins being sore I felt recovered and ready for today. My muscles were definitely full of glycogen today, I got a huge pump. Anyway, today was an easy day in preparation for the starting of the Open this week. Today looked like this:
5 max sets of DH Pull-ups with 60 seconds rest between sets: 19,12,10,8,5.
Then some super light weights, just going through the motions:
Power Clean 2/2/2/2/2 @ 135
Front Squat 3/3/3 @ 185
Then:
'Helen' (sub rowing)
3 RFT:
400m Row
21 American KB Swings
12 Pull-ups
I did not go 100% on anything today. The effort was easy. I just wanted to get some activity in. I'm excited for Wednesday, the first workout of the open. My muscles feel very 'full.' This is nice and was expected after the 2 cheat days. I still look lean and looked very good in the morning after the workout today. I wish it was Wednesday now.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey, 1/2 Banana, 1 slice WW Bread (315 Cal, 5g F, 40g C, 31g P)
Meal 3 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)
Meal 4 - 2 Cups Broccoli, 6 oz Steak, 8 Strawberries (500 Cal, 18g F, 26gC, 54g P)
Meal 5 - 1 Chicken Breast, Flax, Fiber (300 Cal, 12g F, 0g C, 39g P)
Daily Total (low carb/easy day): 1695 Cal, 52.5g F, 101.5g C, 183g P
5 max sets of DH Pull-ups with 60 seconds rest between sets: 19,12,10,8,5.
Then some super light weights, just going through the motions:
Power Clean 2/2/2/2/2 @ 135
Front Squat 3/3/3 @ 185
Then:
'Helen' (sub rowing)
3 RFT:
400m Row
21 American KB Swings
12 Pull-ups
I did not go 100% on anything today. The effort was easy. I just wanted to get some activity in. I'm excited for Wednesday, the first workout of the open. My muscles feel very 'full.' This is nice and was expected after the 2 cheat days. I still look lean and looked very good in the morning after the workout today. I wish it was Wednesday now.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey, 1/2 Banana, 1 slice WW Bread (315 Cal, 5g F, 40g C, 31g P)
Meal 3 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)
Meal 4 - 2 Cups Broccoli, 6 oz Steak, 8 Strawberries (500 Cal, 18g F, 26gC, 54g P)
Meal 5 - 1 Chicken Breast, Flax, Fiber (300 Cal, 12g F, 0g C, 39g P)
Daily Total (low carb/easy day): 1695 Cal, 52.5g F, 101.5g C, 183g P
3/13/2011
I let my cheat day on Saturday spill over to today as well. I did not eat anything crazy though and kept the portions well under control.I was a little hungover in the morning, but I hydrated a lot during the day and felt good by the afternoon. My shins and calves are sore from the run yesterday. A hard 68 minute run is definitely not the best way to break in a new pair of shoes. This was dumb on my part.
Saturday, March 12, 2011
3/12/2011
I felt pretty good when I woke up today. I got almost 8 hours of sleep and the high intake yesterday really helped me recover despite the two workouts yesterday. I was moderately sore in my back/posterior chain and my triceps were sore from the metcon yesterday. Anyway, today's workout was great. It was a 68 minute run in the foothills. The entire run was rolling hills, from the first minute in until the 67th minute. There was not any stretch more than a few hundred feet that was flat. I felt decent despite the two workouts yesterday. I ran with some guys that are fast; sub five minute milers (one ran a 4.29 this week). I don't know exactly the distance of today's run, it was just lots of rollings hills and muddy. This is exactly what I need to do for Robie Creek (34 days away!). I felt exhausted at the end of this run, the pace never let up. And running with guys that literally ONLY run (no cross training) they tend to start slow and once warmed up increase the pace, ending at an extremely fast pace. This is good for my aerobic capacity, but not exactly what I'm looking for out of my 'active recovery.' Anyway, today was a great day and took a mental effort on my part that I usually don't delve into when running by myself. I definitely still love running; I've forgot how good it feels to run fast. But to be completely honest I love crossfit and lifting more.
Also, today is my cheat day for the month of March. My food didn't really change much (I don't crave anything these days, a stark contrast from a few years ago); but I definitely enjoyed some beers.
Also, today is my cheat day for the month of March. My food didn't really change much (I don't crave anything these days, a stark contrast from a few years ago); but I definitely enjoyed some beers.
Friday, March 11, 2011
3/11/2011
I got 7 hours of sleep, I was hoping I'd get a little more than that, but I still felt relatively good today. I set another PR today, this week has been amazing; 3 PRs in one week. That tells me I'm doing my training correctly (i.e. not over training as some would speculate). Anyway, today's workout was:
AM Workout
Work up to a 1 rep max dead-lift:
365,385,400 (5 lb PR)
Then:
'DT'
With a 155 lb bar, 5 RFT:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
My time was 13.09; an improvement over my previous time of 14.52. This still was not quite as fast as I wanted to go. I was shooting for below 12 minutes. I had a solid pace until halfway through the 4th round. Then my shoulders bonked hard and the push jerks seemed nearly impossible. My cardio is in place, not during any point of this workout was I maxing out my heart rate. I felt great on the 1 rep max, I'm glad I pulled 400, its been a number I've wanted to reach in my mind for a long time. What really held me back today was my overhead strength, my biggest athletic deficiency. Overall a good training session, I'm staying positive despite my WOD time wasn't where it should have been. I'm looking forward to much needed rest.
PM Workout (3+ hours after AM workout)
I ended up getting in the gym a second time. I wanted to get 2 meals in before my second training session, but I ended up not having the time. I felt great on the second workout despite the challenging workout this morning. I got in some fast conditioning; it got my heart rate, but was not extremely taxing.
The workout was Tabata:
Rowing
Hammer Strikes
24" Box Step-ups with a 45 lb Plate
Knees to Elbows / Lunges
Rope Strikes / Burpees
Dumbbell Curl / Seesaw Press (25 lb)
Squats / Sit-ups
PVC Snatch / PVC OH Squat
Today was great. I felt great, I look good in the mirror and I'm extremely happy I set three PRs this week. Everything is coming together and I'm excited to compete. Although I've come to the realization that I won't go to the regional competition, I have still personally improved drastically over the last year. Considering this I'm excited to keep training hard and to continue to take my fitness to new heights.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout / pre-workout) - 1/2 Chicken Breast, 1/2 Banana, 1 slice WW Bread (425 Cal, 14g F, 39g C, 37g P)
Meal 3 (post-workout) - 4 eggs, 1 slice WW Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1/2 banana (600 Cal, 28g F, 53g C, 43g P)
Meal 4 - 2 Slice WW Bread, 1 tbsp Peanut butter, 1 Chicken Breast (655 Cal, 22g F, 51g C, 60g P)
Meal 5 - 1/2 Chicken Breast, 1 slice WW Bread, 2 cups Soup (710 Cal, 26g F, 79g C, 56g P)
Meal 6 - 1 Chicken Breast, Flax, Fiber (300 Cal, 12g F, 0g C, 39g P)
Daily Total (two-a-day / high carb): 2870 Cal, 108.5g F, 236.5g C, 248g P
AM Workout
Work up to a 1 rep max dead-lift:
365,385,400 (5 lb PR)
Then:
'DT'
With a 155 lb bar, 5 RFT:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
My time was 13.09; an improvement over my previous time of 14.52. This still was not quite as fast as I wanted to go. I was shooting for below 12 minutes. I had a solid pace until halfway through the 4th round. Then my shoulders bonked hard and the push jerks seemed nearly impossible. My cardio is in place, not during any point of this workout was I maxing out my heart rate. I felt great on the 1 rep max, I'm glad I pulled 400, its been a number I've wanted to reach in my mind for a long time. What really held me back today was my overhead strength, my biggest athletic deficiency. Overall a good training session, I'm staying positive despite my WOD time wasn't where it should have been. I'm looking forward to much needed rest.
PM Workout (3+ hours after AM workout)
I ended up getting in the gym a second time. I wanted to get 2 meals in before my second training session, but I ended up not having the time. I felt great on the second workout despite the challenging workout this morning. I got in some fast conditioning; it got my heart rate, but was not extremely taxing.
The workout was Tabata:
Rowing
Hammer Strikes
24" Box Step-ups with a 45 lb Plate
Knees to Elbows / Lunges
Rope Strikes / Burpees
Dumbbell Curl / Seesaw Press (25 lb)
Squats / Sit-ups
PVC Snatch / PVC OH Squat
Today was great. I felt great, I look good in the mirror and I'm extremely happy I set three PRs this week. Everything is coming together and I'm excited to compete. Although I've come to the realization that I won't go to the regional competition, I have still personally improved drastically over the last year. Considering this I'm excited to keep training hard and to continue to take my fitness to new heights.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout / pre-workout) - 1/2 Chicken Breast, 1/2 Banana, 1 slice WW Bread (425 Cal, 14g F, 39g C, 37g P)
Meal 3 (post-workout) - 4 eggs, 1 slice WW Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1/2 banana (600 Cal, 28g F, 53g C, 43g P)
Meal 4 - 2 Slice WW Bread, 1 tbsp Peanut butter, 1 Chicken Breast (655 Cal, 22g F, 51g C, 60g P)
Meal 5 - 1/2 Chicken Breast, 1 slice WW Bread, 2 cups Soup (710 Cal, 26g F, 79g C, 56g P)
Meal 6 - 1 Chicken Breast, Flax, Fiber (300 Cal, 12g F, 0g C, 39g P)
Daily Total (two-a-day / high carb): 2870 Cal, 108.5g F, 236.5g C, 248g P
Thursday, March 10, 2011
3/10/2011
I only got 6 hours of sleep last night. I was a little disappointed about this, but I had to get up early. I was surprised that I felt so good. My calves were a little sore from yesterday's intervals, but other than that I felt ready to roll. On a positive note, I'm finally starting to see my lower abs. This is something I've never had, I'm excited to see legit progress. Anyway, my coach switched Friday's and today's workouts. So I'm going to be lifting tomorrow, today was fast metabolic conditioning. Here's how it looked:
Tabata (count total reps):
2-for-1 Wall Balls
Ankles to Bar
Burpee Box Jump
Pull-ups
Handstand hold (n/a for reps)
Squat hold (n/a for reps)
Plank to Push-up
My total amount of reps was 295. I felt good and kept the intensity high. This was a fast WOD and different from the lifting I've been doing. I'm excited for tomorrow and I'm glad today was not too taxing.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 - Whey, 2 slices WW Bread, 1 cup FF Milk, 1 tbsp Peanut Butter, 8 Strawberries (615 Cal, 17g F, 75g C, 52g P)
Meal 3 - 1 Burger, 2 Slices WW Bread, Mixed Veggies (560 Cal, 26g F, 48g C, 52g P)
Meal 4 - 2 Cups Broccoli, 1/2 Chicken Breast (375 Cal, 12g F, 18g C, 34g P)
Meal 5 - 1 Chicken Breast, Fiber (300 Cal, 8g F, 0g C, 39g P)
Daily Total (low carb): 2030 Cal, 69.5g F, 155.5g C, 190g P
Tabata (count total reps):
2-for-1 Wall Balls
Ankles to Bar
Burpee Box Jump
Pull-ups
Handstand hold (n/a for reps)
Squat hold (n/a for reps)
Plank to Push-up
My total amount of reps was 295. I felt good and kept the intensity high. This was a fast WOD and different from the lifting I've been doing. I'm excited for tomorrow and I'm glad today was not too taxing.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 - Whey, 2 slices WW Bread, 1 cup FF Milk, 1 tbsp Peanut Butter, 8 Strawberries (615 Cal, 17g F, 75g C, 52g P)
Meal 3 - 1 Burger, 2 Slices WW Bread, Mixed Veggies (560 Cal, 26g F, 48g C, 52g P)
Meal 4 - 2 Cups Broccoli, 1/2 Chicken Breast (375 Cal, 12g F, 18g C, 34g P)
Meal 5 - 1 Chicken Breast, Fiber (300 Cal, 8g F, 0g C, 39g P)
Daily Total (low carb): 2030 Cal, 69.5g F, 155.5g C, 190g P
Wednesday, March 9, 2011
3/9/11
I slept a little over 8 hours; I felt good when I woke up. I'm not sore, just a little tight in my shoulders. Today was an afternoon workout on the track, it was great. It was as follows:
Comprehensive warm-up/stretch/dynamic movements/joint mobility/10-15 minute easy run.
3 sets of:
2 x 200m with 200m jog between
1 x 400m with 400m jog between
My times were:
33,33,67
28,29,69
27,28,71
This workout was great. I was not going 100%. I was about 85% on everything. It felt great to go fast though. I really blew through the 200s. The last 400 was rough; right from the start my legs felt like jello. I wore my spikes on the last set. They messed up the bottoms of my feet a little, just slight burns, no tearing. I remember that a few times in the past they ripped the skin off the bottom of my feet. I'm going to be careful using them. But man did I feel great running in them. I really enjoyed this workout, it was a good introductory track workout. I'm excited for tomorrow's workout.
Regarding my diet, I've been taking in a lot whey this last week. I really don't like doing this and it's not something I do regularly. I need to go grocery shopping asap.
Meal 1 - Whey, Flax, 1/2 Banana, 1 slice WW Bread (375 Cal, 11g F, 40g C, 34g P)
Meal 2 - 1/2 Chicken Breast, 1/2 Banana, 1 slice WW Bread (400 Cal, 7g F, 39g C, 37g P)
Meal 3 (pre-workout) - Whey, 12 Almonds, 1 Slice WW Bread, 1 apple (455 Cal, 12g F, 55g C, 36g P)
Meal 4 - (post-workout) Whey, 1 tbsp Peanut Butter, 2 Slices WW Bread, 2 cup FF Milk, 1 Banana (750 Cal, 17g F, 106g C, 58g P)
Meal 5 - 1 Burger, 2 Slices WW Bread, Mixed Veggies (560 Cal, 26g F, 48g C, 52g P)
Daily Total (High carb): 2540 Cal, 73g F, 288g C, 217g P
Comprehensive warm-up/stretch/dynamic movements/joint mobility/10-15 minute easy run.
3 sets of:
2 x 200m with 200m jog between
1 x 400m with 400m jog between
My times were:
33,33,67
28,29,69
27,28,71
This workout was great. I was not going 100%. I was about 85% on everything. It felt great to go fast though. I really blew through the 200s. The last 400 was rough; right from the start my legs felt like jello. I wore my spikes on the last set. They messed up the bottoms of my feet a little, just slight burns, no tearing. I remember that a few times in the past they ripped the skin off the bottom of my feet. I'm going to be careful using them. But man did I feel great running in them. I really enjoyed this workout, it was a good introductory track workout. I'm excited for tomorrow's workout.
Regarding my diet, I've been taking in a lot whey this last week. I really don't like doing this and it's not something I do regularly. I need to go grocery shopping asap.
Meal 1 - Whey, Flax, 1/2 Banana, 1 slice WW Bread (375 Cal, 11g F, 40g C, 34g P)
Meal 2 - 1/2 Chicken Breast, 1/2 Banana, 1 slice WW Bread (400 Cal, 7g F, 39g C, 37g P)
Meal 3 (pre-workout) - Whey, 12 Almonds, 1 Slice WW Bread, 1 apple (455 Cal, 12g F, 55g C, 36g P)
Meal 4 - (post-workout) Whey, 1 tbsp Peanut Butter, 2 Slices WW Bread, 2 cup FF Milk, 1 Banana (750 Cal, 17g F, 106g C, 58g P)
Meal 5 - 1 Burger, 2 Slices WW Bread, Mixed Veggies (560 Cal, 26g F, 48g C, 52g P)
Daily Total (High carb): 2540 Cal, 73g F, 288g C, 217g P
Tuesday, March 8, 2011
3/8/11
I felt surprisingly great when I woke up today. I was a little sore in my shoulders, but felt good once I warmed up. Today looked like this:
Work up to a 1 rep max bench press:
185,225,225,235,240 (failed, needed a little spot). I set a PR of 5 lbs with 235.
3 x 3 Cleans from blocks @ 185 lb
3 x 3 Snatch from blocks @ 115 lb
5 x 3 Rack Jerk @ 135 lb x 3, 95 lb x 2 (technique work)
3 x 8 Muscle Clean @ 95 lb
6 x 3 Clean Pull from Blocks @ 225 lb (my 1 rep max clean)
Then 5 super-sets with 25 lb dumbbells and no rest:
10 Curls
10 Lying triceps extensions
Max dumbbell hold with tips of fingers (I got 45,45,40,30,30 seconds)
This was a good workout. I was fairly exhausted by the end of it. The super-set, although light in weight, got me a nice pump considering there was no rest between the exercises. I'm upset my shoulders are sore and that I have not yet mastered the jerk. The snatches and bench presses felt great today though. I'm excited for the rest of the week.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 - 6 oz Steak, 2 Slice WW Bread (610 Cal, 22g F, 48g C, 58g P)
Meal 4 - 1/2 Chicken Breast, 8 Strawberries, 1 cup Broccoli, 12 Walnuts (510 Cal, 16g F, 20g C, 32g P)
Meal 5 - 1/2 Chicken Breast, 12 Walnuts (300 Cal, 16g F, 0g C, 32g P)
Daily Total (medium carb): 2145 Cal, 79.5g C, 146.5g C, 174g P
Work up to a 1 rep max bench press:
185,225,225,235,240 (failed, needed a little spot). I set a PR of 5 lbs with 235.
3 x 3 Cleans from blocks @ 185 lb
3 x 3 Snatch from blocks @ 115 lb
5 x 3 Rack Jerk @ 135 lb x 3, 95 lb x 2 (technique work)
3 x 8 Muscle Clean @ 95 lb
6 x 3 Clean Pull from Blocks @ 225 lb (my 1 rep max clean)
Then 5 super-sets with 25 lb dumbbells and no rest:
10 Curls
10 Lying triceps extensions
Max dumbbell hold with tips of fingers (I got 45,45,40,30,30 seconds)
This was a good workout. I was fairly exhausted by the end of it. The super-set, although light in weight, got me a nice pump considering there was no rest between the exercises. I'm upset my shoulders are sore and that I have not yet mastered the jerk. The snatches and bench presses felt great today though. I'm excited for the rest of the week.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 - 6 oz Steak, 2 Slice WW Bread (610 Cal, 22g F, 48g C, 58g P)
Meal 4 - 1/2 Chicken Breast, 8 Strawberries, 1 cup Broccoli, 12 Walnuts (510 Cal, 16g F, 20g C, 32g P)
Meal 5 - 1/2 Chicken Breast, 12 Walnuts (300 Cal, 16g F, 0g C, 32g P)
Daily Total (medium carb): 2145 Cal, 79.5g C, 146.5g C, 174g P
Monday, March 7, 2011
3/7/11
I was excited for this morning. I felt decent, I was still a little sore in my legs/traps/shoulders from last week. My new shoes, the nike Romaleos, were amazing. I feel a lot stronger in them. They are awesome. I set a PR (by 10 lbs) at 225 on the clean today. I attempted 235,240,240,235 but missed all attempts. Everytime I was a little closer to getting the lift, but I just didn't have it in me today. I want to max out again soon, it's fun. 1 Max efforts are something I've always been poor at, it's something I really need to work on. I'm much better at work capacity/muscular endurance stuff. Anyway today looked like this:
AM Workout:
Work up to 1 rep max clean:
185, 205, 225
'Badger' (sub row for run) - 28.39 RxD
Three rounds for time:
30 Cleans @ 95 lb
30 Pull-ups
800m Row
Typically 'Badger' is an 800m run, but I'm running this afternoon and didn't want to run this morning. I was really happy I PRed, but upset I didn't clean more. I know I have more in me. So I took out my anger on the WOD. I was pleased with my time on the WOD, I felt a lot better than on the 1 rep effort.
PM Workout (track):
I was fully mentally prepared for an intense interval workout. I was a little disappointed there was no interval workout today. It ended up being a 40 minute run followed by 4 'striders' (100m sprint at about 85% effort working on running form) on the track. So it ended up being 800m on the track, sprinting the straight 100ms and jogging the curves. Running with other people was great. I haven't run with anyone else in a while. The pace was what I would consider easy/moderate, the pace increased a little bit toward the end but was manageable. It was a great group of guys and I'm excited to do more workouts with them.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 (pre-workout) - Whey, 12 Almonds, 1 Slice WW Bread, 1 apple (455 Cal, 12g F, 55g C, 36g P)
Meal 4 (post-workout) - 1/2 Chicken Breast, 2 cups WW Pasta, 1 Banana, 1 cup FF Milk (685 Cal, 5g F, 113g C, 47g P)
Meal 5 - 2 Cups Broccoli, 6 oz Steak, 1 Banana (580 Cal, 18g F, 41gC, 56g P)
Daily Total (high carb/two-a-day): 2445 Cal, 60.5g F, 287.5g C, 191g P
AM Workout:
Work up to 1 rep max clean:
185, 205, 225
'Badger' (sub row for run) - 28.39 RxD
Three rounds for time:
30 Cleans @ 95 lb
30 Pull-ups
800m Row
Typically 'Badger' is an 800m run, but I'm running this afternoon and didn't want to run this morning. I was really happy I PRed, but upset I didn't clean more. I know I have more in me. So I took out my anger on the WOD. I was pleased with my time on the WOD, I felt a lot better than on the 1 rep effort.
PM Workout (track):
I was fully mentally prepared for an intense interval workout. I was a little disappointed there was no interval workout today. It ended up being a 40 minute run followed by 4 'striders' (100m sprint at about 85% effort working on running form) on the track. So it ended up being 800m on the track, sprinting the straight 100ms and jogging the curves. Running with other people was great. I haven't run with anyone else in a while. The pace was what I would consider easy/moderate, the pace increased a little bit toward the end but was manageable. It was a great group of guys and I'm excited to do more workouts with them.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 (pre-workout) - Whey, 12 Almonds, 1 Slice WW Bread, 1 apple (455 Cal, 12g F, 55g C, 36g P)
Meal 4 (post-workout) - 1/2 Chicken Breast, 2 cups WW Pasta, 1 Banana, 1 cup FF Milk (685 Cal, 5g F, 113g C, 47g P)
Meal 5 - 2 Cups Broccoli, 6 oz Steak, 1 Banana (580 Cal, 18g F, 41gC, 56g P)
Daily Total (high carb/two-a-day): 2445 Cal, 60.5g F, 287.5g C, 191g P
Sunday, March 6, 2011
3/6/11
Complete rest. Felt good to take a day off after an intense week. I'm super excited for tomorrow to use my new lifting shoes.
Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)
Meal 2 - 1 Chicken Breast, 8 Strawberries (360 Cal, 6g F, 8g C, 46p )
Meal 3 - 4 Eggs, 1/3 cup Cheese, 1 cup Mixed Veggies (390 Cal, 27g F, 5g C, 37g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)
Meal 5 - Whey, Flax, Fiber (200 Cal, 10g F, 3g C, 27g P)
Daily Total (low carb/rest): 1735 Cal, 73g F, 63g C, 185g P
Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)
Meal 2 - 1 Chicken Breast, 8 Strawberries (360 Cal, 6g F, 8g C, 46p )
Meal 3 - 4 Eggs, 1/3 cup Cheese, 1 cup Mixed Veggies (390 Cal, 27g F, 5g C, 37g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)
Meal 5 - Whey, Flax, Fiber (200 Cal, 10g F, 3g C, 27g P)
Daily Total (low carb/rest): 1735 Cal, 73g F, 63g C, 185g P
Saturday, March 5, 2011
3/5/2011
My chest and triceps are a little sore. My core and hamstrings are decently sore. I was kind of dreading the run today, but once I stretched out and warmed up I felt great on the run. I did a 48 minute run in the foothills. It started out with a very long gradual hill, about 3 miles up. Once I finished the hill and got to level ground I felt superb. I kept the pace moderate/fast and felt great. The weather was crappy, it was about 40 degrees and raining hard, very muddy trails, but overall a great day. I haven't been running much in the foothills over winter. I'm excited for the weather to be nice and be out there a few times a week.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey, 1.5 cups WW Pasta, 1/2 Banana, 1 cup FF Milk (Total: 525 Cal, 2.5g F, 84g C, 43g P)
Meal 3 - 6 oz Steak, 1 Slice WW Bread, 2 cups Lettuce, Mixed Veggies (540 Cal, 22g F, 30g C, 55g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 24 Almonds (560 Cal, 26g F, 26g C, 52g P)
Meal 5 - Whey, 2 Slices WW Bread, 1 cup Soup, 1 cup FF Milk (650 Cal, 12g F, 82g C, 48g P)
Daily Total (high carb): 2355 Cal, 69g F, 237g C, 211g P
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey, 1.5 cups WW Pasta, 1/2 Banana, 1 cup FF Milk (Total: 525 Cal, 2.5g F, 84g C, 43g P)
Meal 3 - 6 oz Steak, 1 Slice WW Bread, 2 cups Lettuce, Mixed Veggies (540 Cal, 22g F, 30g C, 55g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 24 Almonds (560 Cal, 26g F, 26g C, 52g P)
Meal 5 - Whey, 2 Slices WW Bread, 1 cup Soup, 1 cup FF Milk (650 Cal, 12g F, 82g C, 48g P)
Daily Total (high carb): 2355 Cal, 69g F, 237g C, 211g P
Friday, March 4, 2011
3/4/2011
I ate a lot yesterday and got 9 hours of sleep; I was not quite as sore as I thought I'd be in my legs today. After a thorough warm-up I felt great in the gym.The workout looked like this:
With as little rest as possible, 5 rounds:
1 rope climb, 5 dead-hang pull-ups.
Then:
Snatch 3 x3 @ 95 lbs
Clean from Box + 1 Hang Clean 3 x 1+1 @ 165 lb
Snatch Balance 3 x 3 @ 65 lbs
Muscle Snatch 8 x 3 @ 65 lbs
Then:
10 Super-sets of:
5 Bench Press @ 165 lb
5 Bent-over Rows @ 185 lb
Then some core work:
3 rounds with as little rest as possible:
20 Hollow-rocks
20 Pikes
20 Bicycles (each side)
20 V sit-ups
50 Prom-queens
I felt pretty terrible on the rope climbs; they were mostly just painful on my extremely sore shoulders. The first part of the lifting, the Olympic work, was really light and just technique work. I was very surprised how good I felt after the large volume of leg work I did yesterday. I felt decent on the bench press. It was pretty light, but very high volume. I kept the rest between 60-90 seconds on the 10 super-sets. The core work was actually the most challenging core circuit I've done in a while; my abs looked good afterward. Overall a great day in the gym. This week was very challenging and I'm looking forward to some rest this weekend.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana, 1 cup FF Milk (Total: 625 Cal, 19g F, 77g C, 47g P)
Meal 3 - 1 Chicken Breast, 1.5 cups WW Pasta, Mixed Veggies (570 Cal, 8.5g F, 55g C, 56g P)
Meal 4 - 1 Chicken Breast, 1 Slice WW Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 Banana (710 Cal, 18g F, 66g C, 66g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 24 Almonds (560 Cal, 26g F, 24g C, 52g P)
Meal 5 - Whey, Flax, Fiber (100 Cal, 8g F, 0g C, 12g P)
Daily Total (high carb): 2745 Cal, 86g F, 236.5g C, 246g P
With as little rest as possible, 5 rounds:
1 rope climb, 5 dead-hang pull-ups.
Then:
Snatch 3 x3 @ 95 lbs
Clean from Box + 1 Hang Clean 3 x 1+1 @ 165 lb
Snatch Balance 3 x 3 @ 65 lbs
Muscle Snatch 8 x 3 @ 65 lbs
Then:
10 Super-sets of:
5 Bench Press @ 165 lb
5 Bent-over Rows @ 185 lb
Then some core work:
3 rounds with as little rest as possible:
20 Hollow-rocks
20 Pikes
20 Bicycles (each side)
20 V sit-ups
50 Prom-queens
I felt pretty terrible on the rope climbs; they were mostly just painful on my extremely sore shoulders. The first part of the lifting, the Olympic work, was really light and just technique work. I was very surprised how good I felt after the large volume of leg work I did yesterday. I felt decent on the bench press. It was pretty light, but very high volume. I kept the rest between 60-90 seconds on the 10 super-sets. The core work was actually the most challenging core circuit I've done in a while; my abs looked good afterward. Overall a great day in the gym. This week was very challenging and I'm looking forward to some rest this weekend.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana, 1 cup FF Milk (Total: 625 Cal, 19g F, 77g C, 47g P)
Meal 3 - 1 Chicken Breast, 1.5 cups WW Pasta, Mixed Veggies (570 Cal, 8.5g F, 55g C, 56g P)
Meal 4 - 1 Chicken Breast, 1 Slice WW Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 Banana (710 Cal, 18g F, 66g C, 66g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 24 Almonds (560 Cal, 26g F, 24g C, 52g P)
Meal 5 - Whey, Flax, Fiber (100 Cal, 8g F, 0g C, 12g P)
Daily Total (high carb): 2745 Cal, 86g F, 236.5g C, 246g P
Thursday, March 3, 2011
3/3/2011
I felt decent when I woke up this morning. I got a little under 8 hours of sleep. I was tight when I got in the gym; especially in my hips. I did an exceptionally long warm-up. The workout looked like this:
6 x 2 C&J @ 135 lb
5 x 5 Snatch @ 45 lb
Super-set for 10 sets:
5 Back Squats @ 265 lb
5 RDL @ 230 lb
The first part of the workout was supposed to be much heavier. My shoulders and triceps were extremely sore and I just did not have any gas in my tank. I just worked on form with my coach and went through the movements.
The second part of the workout, 10 super-sets, was extremely challenging. I got really light headed toward the end of the sets. I took 2 minutes rest between sets 1-5 and then 2:30 for sets 6-10. I haven't taxed my legs like this for a while. I was disappointed I could not complete the first half of the workout as prescribed. My shoulders and triceps were just too overloaded. But I really redeemed myself on the second part of the workout. I was skeptical of doing 265 for 10 sets of 5, but I ended up nailing all the reps. It felt very rewarding. Getting stronger is fun. I'm sure I'll be sore tomorrow.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana, 1 cup FF Milk (Total: 625 Cal, 19g F, 77g C, 47g P)
Meal 3 - Whey Protein, 24 Almonds, 2 Slices WW Bread (550 Cal, 23g F, 57g C, 42g P)
Meal 4 - 1 Chicken Breast, 1.5 cups WW Pasta, 1 cup FF Milk, 8 Strawberries, Mixed Veggies (700 Cal, 8.5g F, 76g C, 64g P)
Meal 5 - 1 Chicken Breast, 2 Slices WW Bread (570 Cal, 8g F, 48g C, 54g P)
Daily Total (high carb): 2625 Cal, 65g F, 272.5g C, 220g P
6 x 2 C&J @ 135 lb
5 x 5 Snatch @ 45 lb
Super-set for 10 sets:
5 Back Squats @ 265 lb
5 RDL @ 230 lb
The first part of the workout was supposed to be much heavier. My shoulders and triceps were extremely sore and I just did not have any gas in my tank. I just worked on form with my coach and went through the movements.
The second part of the workout, 10 super-sets, was extremely challenging. I got really light headed toward the end of the sets. I took 2 minutes rest between sets 1-5 and then 2:30 for sets 6-10. I haven't taxed my legs like this for a while. I was disappointed I could not complete the first half of the workout as prescribed. My shoulders and triceps were just too overloaded. But I really redeemed myself on the second part of the workout. I was skeptical of doing 265 for 10 sets of 5, but I ended up nailing all the reps. It felt very rewarding. Getting stronger is fun. I'm sure I'll be sore tomorrow.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana, 1 cup FF Milk (Total: 625 Cal, 19g F, 77g C, 47g P)
Meal 3 - Whey Protein, 24 Almonds, 2 Slices WW Bread (550 Cal, 23g F, 57g C, 42g P)
Meal 4 - 1 Chicken Breast, 1.5 cups WW Pasta, 1 cup FF Milk, 8 Strawberries, Mixed Veggies (700 Cal, 8.5g F, 76g C, 64g P)
Meal 5 - 1 Chicken Breast, 2 Slices WW Bread (570 Cal, 8g F, 48g C, 54g P)
Daily Total (high carb): 2625 Cal, 65g F, 272.5g C, 220g P
Wednesday, March 2, 2011
3/2/11
Today was another odd day. My schedule was screwed up and I again had to cancel a workout. This is really starting to upset me, but I don't see it being a huge deal in the future. My schedule also hindered my diet. I was at work stranded without food and ended up eating an 'Atkins' diet shake; it was the healthiest choice available. I also went much longer than the usual 3 hours that I go between meals and thus ended up eating less calories than I originally intended.
I ended up getting a 36 minute run in the late afternoon. I kept the pace moderate and felt decent the entire run.
Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)
Meal 2 - 'Atkins' Diet Shake (160 Cal, 12g F, 0g C, 15g P)
Meal 3 (pre-workout) - 1 Chicken Breast, 1 Slice WW Bread, 1 Banana (540 Cal, 19g F, 50g C, 48g P)
Meal 4 (post-workout) - 1 Chicken Breast, 2 Slices WW Bread, Flax (600 Cal, 12g F, 48g C, 54g P)
Daily Total (active recovery/low carb): 1585 Cal, 51g F, 127g C, 145g P
I ended up getting a 36 minute run in the late afternoon. I kept the pace moderate and felt decent the entire run.
Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)
Meal 2 - 'Atkins' Diet Shake (160 Cal, 12g F, 0g C, 15g P)
Meal 3 (pre-workout) - 1 Chicken Breast, 1 Slice WW Bread, 1 Banana (540 Cal, 19g F, 50g C, 48g P)
Meal 4 (post-workout) - 1 Chicken Breast, 2 Slices WW Bread, Flax (600 Cal, 12g F, 48g C, 54g P)
Daily Total (active recovery/low carb): 1585 Cal, 51g F, 127g C, 145g P
Tuesday, March 1, 2011
3/1/2011
I got just under 6 hours of sleep. This was not enough, but I was in a bit of an adverse situation. I typically get much more, hopefully I'll make up on sleep tonight. My chest was definitely sore after yesterday, but overall I felt really good in the gym this morning. Today was a lot of technique work, but it ended up being very taxing at the end of everything.
Static Pull-ups @ 60 seconds rest. 1,2,3,...10.
Snatch from Blocks 3 x 3 (95 lb)
Clean from Blocks then 1 Hang Clean 3 x 1+1 (165,175,185 lb)
Snatch Balance 6 x 1 (95,95,115,115,95,95) - this was purely technique work.
Muscle Snatch 8 x 3 (45 lb bar) - this was also purely technique work.
Then 5 super-sets with an 85 lb bar and complete rest between sets:
Bent-over rows x 10
Barbell curls x 10
Skull-crushers x 10
The effort on this portion of the workout was insane. The last 2 sets of skull crushers were extremely intense. I got a huge pump for this super-set.
Then I waited about 5 minutes and did:
Every minute on the minute for 10 minutes:
Burpees
53 lb KB Swing
This workout was great. I felt decent and I was really exhausted by the end of everything. I'm upping my carbohydrates post-workout. I feel I need it. Especially with the addition of track workouts (finally) starting tomorrow.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 3 Slices WW Bread, 1/2 Banana, 1 cup FF milk (Total: 755 Cal, 25g F, 101g C, 53g P)
Meal 3 - 6 oz Steak, 1 Slice WW Bread (480 Cal, 18g F, 24g C, 52g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast,1 Slice WW Bread, 1 cup FF milk (610 Cal, 18g F, 55g C, 58g P)
Meal 5 - 1 Chicken Breast, 2 Slices WW Bread, 1 cup FF milk (620 Cal, 18g F, 61g C, 60g P)
Daily Total (high carb): 2645 Cal, 85.5g F, 255.5g C, 233g P
Static Pull-ups @ 60 seconds rest. 1,2,3,...10.
Snatch from Blocks 3 x 3 (95 lb)
Clean from Blocks then 1 Hang Clean 3 x 1+1 (165,175,185 lb)
Snatch Balance 6 x 1 (95,95,115,115,95,95) - this was purely technique work.
Muscle Snatch 8 x 3 (45 lb bar) - this was also purely technique work.
Then 5 super-sets with an 85 lb bar and complete rest between sets:
Bent-over rows x 10
Barbell curls x 10
Skull-crushers x 10
The effort on this portion of the workout was insane. The last 2 sets of skull crushers were extremely intense. I got a huge pump for this super-set.
Then I waited about 5 minutes and did:
Every minute on the minute for 10 minutes:
Burpees
53 lb KB Swing
This workout was great. I felt decent and I was really exhausted by the end of everything. I'm upping my carbohydrates post-workout. I feel I need it. Especially with the addition of track workouts (finally) starting tomorrow.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 3 Slices WW Bread, 1/2 Banana, 1 cup FF milk (Total: 755 Cal, 25g F, 101g C, 53g P)
Meal 3 - 6 oz Steak, 1 Slice WW Bread (480 Cal, 18g F, 24g C, 52g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast,1 Slice WW Bread, 1 cup FF milk (610 Cal, 18g F, 55g C, 58g P)
Meal 5 - 1 Chicken Breast, 2 Slices WW Bread, 1 cup FF milk (620 Cal, 18g F, 61g C, 60g P)
Daily Total (high carb): 2645 Cal, 85.5g F, 255.5g C, 233g P
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