4/29/2011

40 minute super easy run. Great weather, almost 60 degrees and blue skies. I was a little hung over. I've definitely felt better on a run. I didn't push the pace, just went easy. I have not trained hungover in over a year, I now remember why. I'm glad I got out the door and finished the run. Looking forward to running while not hungover in the coming days.

4/28/2011

I felt tight and slow when I got out the door, but felt decent about 15 minutes into the run. The weather was great today, it was an awesome day to run. Today looked like this:

20 minute easy run to a pull-up bar. The bar was really wide/fat, interesting for a change of grip.

The pull-up work was 10 sets of 7 dead-hang pull-ups with 60 seconds rest between sets. First 3 sets were regular overhand grip, 2nd 3 sets were overhand narrow grip, 3rd sets of 3 were underhand grip and the final set was 1 of regular overhand. These didn't feel too challenging. Then there was a 20 minute easy run back, with a moderately large uphill. It was discouraging to feel crappy out the door, but overall a good day.

4/27/2011

Today was interesting. I didn't do a hard workout, but I did dynamic warm-up and a ton of technique work on my O Lifts/Overhead-Squat. I went to an O lifting center and watched, and learned from, some athletes training for the 2012 Olympics. To see a woman literally warm-up with my 1 rep max on both the CJ and Snatch was sobering. Not to mention the weight the men were using (300+ snatch, 350+ CJ for the weight class I would be in). I came away with a lot more confidence in both lifts and learned of some key technical mistakes I was making. I came away with an actual Jerk, something I didn't really have before; just a half jerk and a press/lockout.

It was really interesting to me that even though these athletes compete at the international level, they are relentlessly correcting and critiquing each other's form and technique on every lift. This really speaks to the high level of technicality of these lifts. And I completely understand why O lifters are so critical of Crossfit. Many Crossfit gyms are sanctuaries of terrible form for the O-lifts. O-lifting at the highest level is as technical and dangerous as a barbell can get. Even though I'm a half decent crossfitter, my O-lifts, like 95% of crossfit athletes, are not half decent. This is something I really need to work on and a realm of fitness that I can develop a huge amount of strength, speed and athleticism from. There is something almost beautiful about watching someone throw 2.5x their body weight above their head. The technique and the strength/speed of these athletes is unreal.

I want to be good and strong at the O-lifts. I wish I had more of a background in it. One athlete I spoke to, who has been training for 8 years said he is just now beginning to get 'good' and technically proficient at the lifts. For the time being I guess I have my future years to create my 'background' in the O-lifts, because as of now I don't really have one. Today was a learning experience, just as was the 2011 Open. My attempt at fitness has so many goals; goals that are literally combative of one another, its hard to achieve perfection in them all. Over the last year I've gotten a lot stronger and have been able to maintain most of my endurance. If I can keep this up, specifically with my O-lift numbers increasing, I will be happy.

4/26/2011

I felt great today. I got out the door a little after noon. The weather was perfect, mid 50 with blues skies. I did a 20 minute moderate paced run to a pull-up bar, then a 15 minute easy run after the push-pull. The workout looked like this:

2 Rounds:

7,6,5,4,3,2,1,2,3,4,5,6,7 - Dead-hang pull-ups

7 Push-ups after each set of pull-ups.

This was a double pyramid push-pull. I felt awesome. I remember 3 1/2 years ago the first push-pull I ever did was 1,2,3,4,5,6,7,6,5,4,3,2,1 with the 7 push-up chaser and the 'good' athletes did 7..1..7. I'm happy to say that I did two times the workload of what I used to consider challenging. And I definitely could have kept going. Today was awesome, looking forward to tomorrow.

4/25/2011

Last 'Open' WOD. It was this:

AMRAP in 7 minutes:

Thrusters (100 lb)
Chest to bar Pull-ups

3
6
9
12
15
18
etc...

The workout started with 3 of each, then added 3 reps each round. I got through 15. Total of 90 reps. I felt terrible in the gym. The abnormal food last night was an awful idea. I wasn't going to skip Easter dinner with my family though. I'm glad the 2011 Open is over. I'm taking a week vacation and coming back to training afterward. I'll be working out this week, but almost entirely focusing on the PFT. On the positive side, I didn't tear my hands during the WOD, a huge surprise to me.

Now that the 'Open' is over I need to get myself in a good place mentally. I'm kind of all over the place. 7 weeks of attempting to do a one time maximum effort each week was strange for me. It's something I really don't ever want to do again. I'm glad it's over and this week should be relaxing. I'm super excited, ecstatic really, to start training on some different programming in the comings weeks, specifically Sealfit WODs and O Lifting.

4/24/2011

Complete rest. High carb for the Easter Holiday.

Meal 1 - Whey, Flax, 10 Strawberries (300 Cal, 10g F, 11g C, 28g P)

Meal 2 - 3 Eggs, Turkey Sausage, 10 Strawberries (530 Cal, 35g F, 10g C, 51g P)

Meal 3 - Whey (150 Cal, 2g F, 3g C, 27g P)

Meal 4 - Thanksgiving Style Meal

Meal 5 - Thanksgiving Style Meal

4/23/2011

I felt fairly recovered this morning, lots of carbs and sleep yesterday. I'm a little sore in my shoulders and extremely sore in my core. I don't know exactly why. OH squats have never made my core this sore. It's that deep soreness where it's painful to sneeze or laugh. Anyway, I got out the door in the morning and did a 3 mile time trial. I ran a 6.00/6.30/7.00 for a time of 19.30. I wasn't 100% recovered and the course (the greenbelt) had a lot of people/dogs/bikers/water obstacles (flooded river on the trail). I honestly think my time would have been at least 30 seconds better on a track without all these hindrances. With my time today my PFT score would have been 291 (100 crunches and 20 pull-ups a given) out of 300. My official PFT for the books is in 13 days. I'm interested to see if I can get a 300 come the 6th. I think I can, I've got a lot of running to do in the next 10 or so days. Tomorrow is rest and Monday is the last 'Open' WOD.

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, 2 Slices WW Bread, 1 Banana, 1 tbsp Peanut Butter, 1 cup FF Milk (695 Cal, 18g F, 93g C, 53 g P)

Meal 3 - 1/2 Chicken Breast, Mixed Veggies (370 Cal, 13g F, 15g C, 42g P)

Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 10 Strawberries,1 tbsp Almond Butter (580 Cal, 20g F, 31g C, 50g P)

Meal 5 - 1 Chicken Breast, Mixed Veggies, 2 Slices WW Bread, 1 tbsp Peanut Butter, 1 cup FF Milk (735 Cal, 22g F, 64g C, 70g P)

Daily Total (high carb): 2560 Cal, 80g F, 217.5g C, 228g P

4/22/2011

I felt pretty good today; a little sore in my core and hamstrings. My chest was surprisingly sore, I'm assuming from the kip of the toes to bar reps. I changed the original workout I had written slightly. It ended up looking like this:

OH Squats - work up to a heavy triple - ended up being: 10,10,8,5,1 @ 95,115,135,155,165

This was frustrating. The 155 for 5 went up easy (this was my previous 1 rep PR). I was happy with this. So I went up to 165, first rep came easy, on the second rep I tweaked my right shoulder and dumped the weight forward. I was pretty pissed; I know I have more in me for OH squats. Not going to where I wanted to today, from an optimistic point of view, I guess I get to PR next time I do OH squats. I really need to focus on these. OH squats are my biggest athletic deficiency. The 2011 Open really exposed this (I already knew this though) and I need to put in work and get outside my comfort zone.

After the OH squats I did a Kettle-bell Tabata workout of the following movements:

Kettle bell Swing (Russian) - 70 lb
Turkish Get-ups - 35 lb
Press - 45 lb
Clean - 45 lb
Kettle bell Thrusters (2 x 35 lb)
Swings (American) - 45 lb
Snatch - 45 lb
Goblet Squats - 70 lb

I didn't go 100% on these movements, probably about 80%. I just wanted to get some dynamic movement. Monday is the last 'Open' WOD. I want to be ready and recovered for it. Today was a good day, it's always nice to set a PR.

Meal 1 (pre-workout) - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)

Meal 2 (post-workout) - Whey (1.5 scoops), 1 Banana, 1 tbsp Almond Butter, 1 cup Oats (605 Cal, 12g F, 65g C, 50g P)

Meal 3 - 1 Chicken Breast, Mixed Veggies, 2 Slices WW Bread, 1 tbsp Peanut Butter, 1 cup FF Milk (735 Cal, 22g F, 64g C, 70g P)

Meal 4 - 1 Chicken Breast, Mixed Veggies, 2 Slices WW Bread, 1 tbsp Peanut Butter, 1 cup FF Milk (735 Cal, 22g F, 64g C, 70g P)

Daily Total (high carb): 2360 Cal, 64g F, 222g C, 216g P

4/21/2011

I felt more recovered than I did yesterday. Still a little sore in my pecs/biceps/legs. I think Robie Creek took a little more out of me than I thought it would. But anyway, I had to hit the WOD today. It was:

AMRAP in 20 minutes:
145 lb Power Clean x 5
Toes to Bar x 10
20 lb Wall Ball - Ten Foot Mark x 15

I ended up getting 9 rounds and 5 power cleans, total of 275 reps. My hands tore on the toes to bar, I think on round 5. This workout was harder than I thought it would be. The PCs became heavy, especially with your heart rate being so elevated coming off the wall balls. Not being totally recovered from Robie I didn't feel great. This was a little discouraging, but I stuck it out. I wanted to get 10 rounds, but 9 will have to do because I'm not doing this again. Overall a good workout and good effort. I'm very ready for the Open to be over and get back into intense lifting/training.

Meal 1 (pre-workout) - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)

Meal 2 (post-workout) - Whey (1.5 scoops), 8 oz Sweet Potato, 1 Banana, 1 tbsp Almond Butter (635 Cal, 11g F, 81g C, 56g P)

Meal 3 - Mixed Veggies, 1 Chicken Breast, 10 Strawberries (480 Cal, 12g F, 28g C, 46g P)

Meal 4 - 6 oz Steak, 1 tbsp Almond Butter, 1 Banana (560 Cal, 26g F, 29g C, 54g P)

Daily Total (medium/high carb): 1960 Cal, 57g F, 167g C, 182g P

4/20/2011

I'm a little sore in my pecs and biceps from yesterday. My legs are slightly tight. I decided to put off the 'Open' WOD for a day to give myself even more recovery. Robie Creek took a lot out of me. So today was complete rest. I feel a world of difference from eating correctly for three days.

Meal 1 - Whey, Flax (180 Cal, 10g F, 2g C, 18g P)

Meal 2 - 1/2 Chicken Breast, Mixed Veggies (370 Cal, 13g F, 15g C, 42g P)

Meal 3 - 2 Cups Broccoli, 1 Chicken Breast, 10 Strawberries (480 Cal, 12g F, 28g C, 46g P)

Meal 4 - 3 Eggs, Turkey Sausage, 10 Strawberries (530 Cal, 35g F, 10g C, 51g P)

Meal 5 - 6 oz Steak, 1 tbsp Almond Butter (450 Cal, 26g F, 3g C, 52g P)

Daily Total (low carb / rest): 2010 Cal, 96g F, 58g C, 209g P

4/19/2011

I looked a lot better in the mirror today than I did yesterday. It's amazing what one day of clean eating can do for you. Anyway, I wanted to get some activity in today before tomorrow's 'Open' WOD. My calves are still sore from Robie Creek. I ended up doing:

1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats) on the minute every minute for 20 minutes.

I was a little tired by round 15. I kept a solid pace, each round took me between 33-37 seconds. I wouldn't mind doing this for 30 minutes straight. I definitely could have kept going, but today was active recovery. I felt great in the gym, excited for tomorrow!

Meal 1 (pre-workout) Whey, Flax (180 Cal, 10g F, 2g C, 18g P)

Meal 2 (post-workout) Whey, Banana, 1 tbsp Olive Oil (355 Cal, 15g F, 29g C, 29g P)

Meal 3 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)

Meal 4 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)

Meal 5 - Whey, 1 tbsp Almond Butter (250 Cal, 10g F, 6g C, 31g P)

Daily Total (low carb): 1565 Cal, 59g F, 73g C, 170g P

4/18/2011

Complete rest. I've been lazy this last week regarding my diet. It was my birthday this week, I had a lot of people taking me out for food/drinks etc. Today I was definitely retaining some water weight; which is discouraging. I felt a more than a little bit off considering all the weird stuff I've been ingesting. I'm taking my diet back to clean food by the numbers this week. Went a little overboard and didn't take in enough calories today.

Meal 1 - Whey, Flax (230 Cal, 10g F, 1g C, 27g P)

Meal 2 - 1 Chicken Breast (360 Cal, 15g F, 3g C, 45g P)
Meal 3 - 1/2 Chicken Breast, Mixed Veggies (370 Cal, 13g F, 15g C, 42g P)

Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, Fiber (400 Cal, 12g F, 18g C, 46g P)

Daily Total (low carb / rest): 1360 Cal, 50g F, 37g C, 160g P

4/17/2011

Complete rest / cheat food.

4/16/2011

Today was the Race to Robie Creek. I was still sore from the workouts on Wednesday and Thursday. The OH squats, Dead-lifts and Curtis Ps were all taxing. My hamstrings and glutes were sore. Considering all this, I still felt decent.

The first 8 miles of the race is an elevation gain of 2,072 feet, almost entirely uphill, with a little flat here and there. I kept a solid pace the first 6 miles. Miles 7-8 (which are essentially straight up hill) were grueling and my pace suffered significantly. My goal was to not stop at all, which I achieved. When I ran with race 5 years ago (at age 17) I ran about 20 minutes slower than I did today and stopped more than a few times. Considering I'm about 20 pounds heavier and significantly stronger today, I'm very happy I beat my old time. The downhill was brutal as well. The last 5 miles are straight down. I got passed a lot more on the downhill than on the uphill. I don't know why this was, last time I remember it being the complete opposite. It's probably because I haven't run for more than an hour in a long time. I felt awesome for the first 6o minutes, but after that I tanked. In my mind, my running only needs to be so good and running for more than hour is not worth it for me, it will hinder other aspects of my fitness too much. I'd rather be a strength athlete that can be a mediocre distance runner than a mediocre strength athlete and a good distance runner. I think this bias in my training really showed today and I'm completely at ease with this. Come mile 7 I was just wishing I was lifting heavy weights, not running any faster.

This race was challenging. I'll probably do it again at some point in my life, I think every 5 years is a good way to go about it. I thought the race was easier today than it was 5 years ago; hopefully I'll say that again in another 5 years. I'm glad I was able to go out and do this race off my general level of fitness, not training my ass off for it and tapering and all that running stuff. My time ended up being 1:16:53.4 (summit) 1:56:57.0 (final).

To be able to set a 350 lb back squat PR last week and then run one of the most challenging half-marathons in America this weekend makes me happy and optimistic about my fitness. I'll probably never be content with my fitness, but I'm definitely in the best shape of my life. I'm excited for the 2011 Crossfit Open to be over and to continue my training through the summer.

It was my birthday this week, I ended up going out and drinking more than a few beers. I was hungover on Sunday. I also ate some abnormal food on Saturday (post-race) and on Sunday.

4/15/2011

Complete rest. I took a nap and ate 300+ grams of carbohydrates today.

4/14/2011

AM Workout

I'm a little sore from the dead lifts and extremely sore in my shoulders from yesterday's overhead squats. Once I warmed up I actually felt really good. The workout today was something I came up with on my own. I really like writing my own workouts every once in a while. It ended up looking like this:

5 Rounds, not for time, 2 minutes rest between rounds:

175 lb Bench Press x 3
175 lb Power Clean x 3
5 Hand-stand Push-ups

Rest 10 minutes then:

5 Rounds For time:
7 Curtis P @ 95 lb (1 squat clean, 2 front racked lunges 1/R 1/L, 1 push-press)
7 Ring Push-ups

My time was a little over 13 minutes. The Curtis Ps were really rough after the 3rd round. The push-ups were easier than I thought they would be. I was going to throw in some double-unders into the metcon, but ended up getting rid of them after the first round because my ankles were tight from the 200 DUs I did yesterday. Anyway, today was not too taxing. I got a nice pump and got my heartrate up a lot on the metcon. I'm excited for Saturday! Robie Creek!

PM Workout (4+ hours after AM)

45 minute easy run in the foothills. Lots of hills. Legs a little sore; probably from this morning, but I felt great.

-High carb day.

4/10 to 4/13

I've had some computer issues and thus have been offline a few days. Everything is back to normal now. The last few days have looked like this:

4/9 - see post for training; food was high carb.

4/10 - rest; cheat food day

4/11 - rest; low carb

4/12 - 45 minute easy run; medium carb

4/13 - 'Open' WOD 11.4, followed by a metcon; high carb

The WOD was as follows:

AMRAP in 10 minutes:
60 Face to Bar Burpees
30 OH Squats @ 120 lb
10 Muscle-ups

I had the 11.4 workout planned out in my head. I had a strategy going in and stuck to it. I had a consistent pace for the burpees, I did them in about 4 minutes. These did not tax me a huge amount. I wanted to do the OH squats 10/10/10; ended up being 10/6/4/5/5 (lots of snatches, which sucked a lot of energy out of me). I got to the muscle-ups with 2 1/2 minutes left. Now this is literally exactly where I wanted to be time wise. Having said that, I will also say this: overhead squats are my biggest athletic deficiency. I had no idea my shoulders would be so wasted after those OH squats. I can't remember the last time I've missed a muscle up. I walked up to the rings and could not get 1 rep in 2 1/2 minutes. This is discouraging to say the least.

Overall I'm not as nearly as frustrated as I was with the first 'Open' WOD. Today I went hard and could physically not perform; it was not some mental psyche-out. This WOD in itself was a victory for me because a year ago I couldn't OH Squat 120 lb once, let alone 30 reps during an AMRAP. I've been sneaking by performing well (by my standards) so far in the 2011 Crossfit Open, but this workout exposed 2 of my weaknesses:

1. Overhead Squats in general
2. Muscle-ups while in the red zone

This is great that the Open exposed these weaknesses. It really gives me direction in where my future programming should go and what I need to do to compete a high level in the future. I have years, if not decades, of Crossfit ahead of me. The 2011 Open has been a great experience and I'm excited to continue my training. I'm going to have a huge emphasis on Oly Lifts/OH Squats in the coming years.

Overall I'm happy with my performance. I'm stronger, leaner, more athletic and fit than I've ever been in my life. Even if I'm not elite by Crossfit standards, I've made more progress in my life than anyone I know. I've got a ton of more progress to make and I'm loving every second of it. I'm loving this journey through fitness. Everyday is the best day of my life, because everyday I wake up is the 'fittest' day of my life.

About 15 minutes after the 11.4 WOD I did:

For time:
10,9,8...1 225 lb Deadlift
1,2,3,...10 Dead-hang Pull-ups
-20 Double-unders after each set

My time was 14.40. The pull-ups around and after round 7 were difficult. The dead-lifts were extremely easy (I want to do this again with 315 / kipping pull-ups, that would be a solid WOD). The double-unders came fairly easy, I missed about 10 reps overall, all during the second half of the WOD. Solid workout, excited for tomorrow.

4/9/2011

Today was awesome. I despite my high training volume I felt rested and recovered; the high carb day yesterday really helped. I had written out my own programming today and hit the workout. I had written down working up to a heavy triple on back squat. I felt so good on the triple I decided to go for a 1 rep max. I ended up setting a PR by 40 lbs. I was ecstatic to say the least. I was a little nervous to do a triple, let alone go for a PR on a single. I've been doing a lot of endurance stuff and my legs actually look a little atrophied from where they were a few months back when I was primarily O-lifting. Despite my loss of a little size (this might all be self-perceived and actually non-existant) I set a huge PR. I had never gotten more than 310 on my back. That was all the way back in November; today I put up 350. I had more in me too, but I saved myself for a brutal metcon afterward. The day looked like this:

Work up to a heavy single on back squat:
45 x 10, 135 x 10, 225 x 10, 275 x 3, 300 x 3, 310 x 3
Singles:
330, 340, 350

Dynamic Stretch and Rest 10 minutes then:

For time:

800m Farmers Carry (2 x 45 lb KB)
1600m Run, 10 rounds of Cindy (5 pull-ups, 10 Push-ups, 15 squats)
800m Run, 30 Thrusters (100 lb)
400m Run, 25 Burpees

I did the metcon with a partner. I didn't go 100% on the running, but hit the movements hard. This was a solid workout.

I tweaked my left pec on the push-ups (I was still sore from the bench/rope climb on Thursday) and I'm getting a slight inflammation in a right hamstring tendon (overtraining? probably, perhaps under eating). I have a lot of ice and rest in my near future. I'm stoked about the PR today and although I want to hit it hard tomorrow and Monday, I'm going to exhibit some self-control and rest. Today was awesome. And I ate non-paleo today, basically because I need to go grocery shopping. I'm not wholly convinced of the necessity of being 100% paleo. Much of the principles involved with paleo eating are valuable to athletes, but I really don't notice a huge difference.

4/8/2011

I was decently sore in my upper body today. I ate a lot yesterday and I felt recovered. I felt great in the gym this morning. I also felt great on the long run this afternoon, but afterward I was exhausted, it ended up being very taxing. Today was more of an active recovery / endurance day; it ended up looking like this:

AM Workout

AMRAP in 15 minutes:
10 x Wall Ball
20 x Double Unders

Rest 5 minutes then:

For time:
400m Row
1:30 Plank
350m Row
1:15 Plank
300m Row
1:00 Plank
250m Row
1:00 Plank

PM Workout (5+ hours after AM)

65 minute run in the foot hills. The first 35 minutes were straight up hill. The second half was rolling hills and some big downhills. I started off slow and found a good pace about 15 minutes in. Once I got to the rolling hills I ran a moderate/fast pace and ended running the last 10 or so minutes at a tempo pace. I felt great, light on my feet and fit. After this run I went home and ate a lot and laid in bed for over an hour; I was really exhausted. I'm excited for Robie Creek.

Meal 1 (pre-workout) - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)

Meal 2 (post-workout) - Whey, 1 Banana, 8 oz Sweet Potato (475 Cal, 2g F, 74g C, 34g p)

Meal 3 (pre-workout) - Whey, 1 Banana, 8 Walnuts, 1 tbsp Olive Oil (500 Cal, 25g F, 30g C, 29g P)

Meal 4 (post-workout) - 1 Chicken Breast, 16 oz Sweet Potato, Mixed Veggies, 1 tbsp Olive Oil (800 Cal, 20g F, 95g C, 60g P)

Meal 5- 1 Chicken Breast, 16 oz Sweet Potato, Mixed Veggies, 1 tbsp Olive Oil (800 Cal, 20g F, 95g C, 60g P)

Daily Total (high carb / two-a-day): 2860 Cal, 75g F, 323g C, 209g P

4/7/2011

I ate a lot yesterday and felt recovered and ready today. The workout was a modified SealFit workout. After the open, sometime this summer, I want to do SealFit consistently for a month and try it out. The workout ended up looking like this:

Dynamic Warm-up / working on one-handed push-ups. (This is a skill I want to develop, I will definitely be doing more of these in the coming months.)

Work up to a heavy single on bench: 205 lb.

Not for time, but little to no rest between sets:

5 Sets of:
3 Bench Press @ 165 lb
2 Rope Ascents

Then a modified 'Fight Gone Bad' - 1 minute 100% efforts of each movement (5 minutes total), 1 min recovery between sets for 3 sets.

Sit-ups
Push-ups
KB Swing (55 lb)
Box Jumps (24")
Burpees

This was a solid workout, I got a good pump from the bench/rope climbs. I was definitely tight in my shoulders and sore in my triceps from yesterday, so I did not go very heavy on the bench, having no rest still made it very challenging. The FGB style conditioning was rough. Going from swings to box jumps to burpees is brutal. I'm excited for tomorrow and the rest of the week!

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, 8 oz Sweet Potato, 1/2 Banana (355 Cal, 1g F, 52g C, 34g P)

Meal 3 - 3 Eggs, Turkey Sausage, 10 Strawberries (530 Cal, 35g F, 10g C, 51g P)

Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)

Meal 5 - 1 Chicken Breast, Mixed Veggies, 5 Strawberries, 1 tbsp Olive Oil (470 Cal, 20g F, 5g C, 46g P)

Meal 6 - 1 Chicken Breast, 1 Banana, 1 tbsp Peanut Butter (565 Cal, 23g F, 33g C, 51g P)

Daily Total (medium carb): 2600 Cal, 107.5g F, 132.5g C, 243g P

4/6/2011

I had a weird work schedule again, so I ended up not getting into the gym until around 6 pm. The workout today was the 'Open' workout.

AMRAP in 5 minutes:
With 165 lbs:
Squat Clean
Jerk

I ended up feeling great despite the fact I worked out at an abnormal time. I had an audience and a decent time to beat within my gym. I was rested and ready to go. I ended up getting 21 rounds and 1 clean. I started with thrusters and then went to clean/push-press once tired. I bonked hard after round 14. I'm happy with my score and, I always say this about 'Open' WODS, I don't want to do this workout again. Hopefully I won't get coaxed into doing this again. I rested about 10 minutes and then did this:

5 Rounds for Time:
400m Run
15 Dead-hang Pull-ups

My time was about 14 minutes. I felt really good on this metcon; on both the pull-ups and the runs. Overall today was a great day and I'm excited for tomorrow. I drank a little milk today, something unusual and not something I mean to do in the future. I need to be accountable for my diet.

Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)

Meal 2 - 1 Chicken Breast, 10 Strawberries, 12 Almonds (500 Cal, 23g F, 15g C, 48g P)

Meal 3 - (pre-workout) 1 Chicken Breast, 1 Banana, Mixed Veggies, 1 tbsp Olive Oil (550 Cal, 20g F, 30g C, 48g P)

Meal 4 - (post-workout) 1 Chicken Breast, 10 Strawberries, 8 oz Sweet Potato, Mixed Veggies, 1 tbsp Olive Oil (650 Cal, 20g F, 55g C, 54g P)

Meal 5 - 1 Chicken Breast, 1 Banana, 1 tbsp Peanut Butter, 1 cup FF Milk (645 Cal, 23g F, 46g C, 59g P)

Daily Total (High carb): 2630 Cal, 94g F, 175g C, 222g P

4/5/2011

Complete rest. I had a strange work schedule so I ended up eating a little differently than I planned on, but it turned out relatively normal. Stoked for tomorrow and the rest of the week.

Meal 1 - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)

Meal 2 - 1 Chicken Breast, 10 Strawberries (420 Cal, 15g F, 13g C, 45g P)

Meal 3 - 3 Eggs, Turkey Sausage, 1 Banana, 1 tbsp Peanut Butter (675 Cal, 43g F, 29g C, 56g P)

Meal 4 - 1 Chicken Breast, 1 Banana, 1 tbsp Peanut Butter (565 Cal, 23g F, 32g C, 50g P)

Daily Total (medium carb / rest): 1945 Cal, 89g F, 103g C, 177g P

4/4/2011

I felt really good today. I was rested and ready. I look lean in the mirror and I'm excited for the next 'Open' WOD.

AM Workout

Today included a long dynamic warm-up then:

10 sets of 5 dead-hang pull-ups @ 60 seconds rest.

Then:

'Grace'
For time:
30 Ground to Overhead @ 135.

My time was 3.11. This is not extremely fast, but not terrible either. I want to try this workout again without putting the bar down. Tomorrow will be more rest until Wednesday night and the 'Open' WOD.

PM Workout (5+ hours after AM)

33 minute moderate pace run. I started off slow and built up speed gradually and ended the last few minutes at a tempo pace. I did not feel great right away, but after I warmed up I felt great. I'm excited for Robie Creek (10 days away!).

Meal 1 (pre-workout) Whey, Flax (180 Cal, 10g F, 2g C, 18g P)

Meal 2 (post-workout) Whey, Banana (255 Cal, 1g F, 29g C, 29g P)

Meal 3 - (pre-workout) 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)

Meal 4 - (post-workout) Whey, Banana, 12 Almonds (335 Cal, 8g F, 32g C, 40g P)

Meal 5 - 2 Cups Broccoli, 6 oz Steak (450 Cal, 18g F, 18gC, 54g P)

Daily Total (two-a-day / low carb): 1720 Cal, 59g F, 99g C, 190g P

4/3/2011

Complete Rest. Cheat food, nothing crazy; definitely not 'paleo' though.

4/2/2011

I felt good today; my ham strings were still tight though. I was nervous before my second attempt at the workout. My heart rate was elevated out of nerves before the WOD; I rarely feel like that. Anyway, I did slightly better today. My revised strategy was to hit the box jumps faster and rest on the push-ups. This kind of backfired because I missed about 10 reps total throughout the WOD with the faster reps. I'm glad I improved. Anyway, my final score was:

9 Rounds, 9 DL, 12 PU, 8 BJ

Improved from Wednesday's 9r/9/5/0.

I did not improve as much as I wanted to, but I'm still pleased with my score, it's solid enough. I'm looking forward to resting the rest of today and an easy run tomorrow.

Meal 1 (pre-workout) - Whey, Flax, 1 Banana (285 Cal, 8g F, 29g C, 26g p)

Meal 2 (post-workout) - Whey, 8 oz Sweet Potato, 1 Banana (445 Cal, 1g F, 74g C, 37g P)

Meal 3 - 2 Cups Broccoli, 1/2 Chicken Breast, 3 oz Steak, 8 Walnuts (600 Cal, 30g F, 18g C, 52g P)

Meal 4 - Protein Bar (270 Cal, 6g F, 26g C, 30g P)

Daily Total (low carb): 1600 Cal, 45g F, 147g C, 145g P*

*I did not eat nearly as much as I wanted to today.

4/1/2011

'Paleo' is going well despite the fact I'm still eating peanut butter, which is not paleo. Apparently peanuts are not nuts, but actually legumes (not part of the paleolithic diet) and thus I'm not eating 100% paleo. I really think the elimination of gluten/wheat is the key to this form of eating though. I'm going to replace the peanut butter with almond butter in the next few days. Anyway, today is complete rest. I'm still a little sore in my hamstrings, I really hope this is gone by tomorrow.

Meal 1 - 3 Eggs, Turkey Sausage, 1 Banana, Flax (580 Cal, 35g F, 26g C, 52g P)

Meal 2 - 2 Cups Broccoli, 6 oz Steak (450 Cal, 18g F, 18gC, 54g P)

Meal 3 - 2 Cups Broccoli, 1/2 Chicken Breast, 3 oz Steak, 8 Walnuts (600 Cal, 30g F, 18g C, 52g P)

Meal 4 - Whey, Fiber (130 Cal, 2g F, 3g C, 27g P)

Daily Total (rest / low-carb): 1780 Cal, 84g F, 65g C, 186g P)

Looking tired after my first attempt at the 2nd 'Open' WOD.