10/31/15

Ran a half marathon today. This is definitely the longest I've ran in years. The last time I ran a normal half marathon it was in 2009 ... ran 1:46 then (8:09 pace) ... I remember that race feeling more difficult than it did today. Obviously, the courses were different, but I didn't feel too ripped up today from the race. I ran a 1:50 (about 8:21 pace) ... I was pretty happy with this result. I didn't really know what to shoot for today, just went out and tried to push myself as best I could.

I was on a 8:00 pace for about 7 miles... and then died off really hard. It was pretty rough to hit such a big wall and lose the 1:45 (8:00 pace) group. But I just kept pushing through and eventually the 1:50 pace group caught up with me. I really had to dig deep that last mile or so to stay with them. Then once mile 13 hit I took off from the group and came in right at 1:50.

I was happy with this given my general lack of coherent training ... just threw in a few interval sessions and long runs over the last 6-ish weeks and I felt pretty good today. This run really ripped up my hamstrings ... they are a little tight from the dead-lifts on Thursday.

This was a good experience to get back into running a little bit and push myself to do something I otherwise wouldn't. Looking for the a Thanksgiving 5k in a few weeks.

Meals for the Day: 

0730 - (pre-run) - Egg White Protein, 1 Banana, Almond Butter, 1.5 Cups Coffee

1100 (at race finish) - 1 Cup Chocolate Milk

1130 (once home) - Egg White Protein, 10 oz Coconut Water

1230 - 3 Eggs, 10 oz Coconut Water, Apple Sauce 

1400 (cheat meal - BBQ) - Brisket, Sausage, Corn Bread, Macaroni and Cheese, Unsweetened Almond Milk

From - 1800 - 2130 (cheat meal, Italian) - Pizza, Prosciutto, Bread, Meat Balls, Pasta, Steak, Salad, Donuts with Nutella, 1 Serving Rumchatta, 2.5 Glasses of Wine, 1 Glass of Champaign, small amount of cream in decaf coffee 

10/30/15

Active Recovery Day.

Every 3 minutes for 24 minutes (8 sets) of:
25 Calories Airdyne @ 85%
Easy Airdyne remainder of 3 minutes

-Complete ... took about 40-50 seconds each round ... wanted to get a little recovery in before the half marathon tomorrow.


Meals for the Day: 

0530 (pre-recovery) - BCAAs

0700 (post-recovery) - Egg White Protein

0830 - 2 Eggs, Sausage, Bacon, Potatoes, Tomatoes, Onions, Jalapeños, Mixed Fruits, 20 oz Black Coffee

1100 - 6 oz Chicken, Green Beans, Cauliflower, Hummus, 1 Cup Kefir, Watermelon, Fish Oil

1400 - Buffalo Jerky, 1 Greek Yogurt, 10 oz Coconut Water, Fish Oil

1600 - Buffalo Jerky, Beef Jerky, 1 Rx Bar

1800 - Bulgogi Beef, Salad, Kim Chi, Apple Sauce, Unsweetened Almond Milk

10/29/15

Today was an okay training session ... worked out in the afternoon which I typically don't like doing. Didn't really feel great, but went as hard as I could.

A.
Every 2 minutes for 6 minutes (3 sets) of:
Split Jerk x 2 reps (2-3 second hold in bottom)

straight into...

Every 5 minutes for 10 minutes (5 sets) of:
Split Jerk x 1 rep

-Doubles :225# across
-Singles: 245#, 265#, 265#, 275#, 285# (fail) ... 275# felt really easy, just missed 285# out front because I got sloppy on my dip ... felt like I had a lot more there today, but was time constrained, so moved on.

B.
5 RFT:
6 Snatch (135#)
6 Pistols (alternating)

-4:12 ... unbroken, but my pistols are kind of slow. Especially with not squatting at all for the last 9 months.

C.
For Quality:
10,9,8,7..1
Dead-lift (225#)
Bench Press (185#)
Strict C2B Pull-up

-Didn't time this, was focusing on using a reversed mix grip due to my lower back/hip injury that is likely due to an imbalance ... so did these dead-lift reps slowly with the new grip. Bench and C2B were pretty fun. Tried to break up the sets as little as possible, mostly just took enough rest to not have to break up the sets at all. Was good to not focusing on time this and focus on just getting in good sets. Was a nice change.

Meals for the Day: 

0800 - Egg White Protein, 1 Go-Raw Bar, 1 Cup Kefir

0830 - 2 Cups Black Coffee

1030 - 3 Eggs, 2 Slices Bacon, Watermelon

1230 - 6 oz Steak, Mushrooms, Green Beans, Pomegranate Seeds, 1 Banana, Almond Butter, 1 Protein Cookie

1530 - Buffalo Jerky, Apple Sauce, 1 Protein Cookie

1900 (post-workout) - Egg White Protein, 1 Rx Bar, 16 oz Coconut Water

2130 - 2 Protein Cookies, Unsweetened Almond Milk

10/28/15

Complete Rest. 

Meals for the Day: 

0730 - 2 Eggs, 2 Bacon, 1 Banana, 1 Cup Kefir, small amount Almond Butter, 2 Cups Black Coffee

1130 - Steak, Chicken, Mixed Vegetables, small amount of Beans

1300 - Buffalo Jerky, Watermelon

1430 - 6 oz Steak, Mushrooms, Green Beans, Almond Cheese, small amount of Plantain Chips/Guacamole, 10 oz Coconut Water

1630 - Buffalo Jerky, 1 Go-Raw Bar, Fish Oil

1900 - 4 Paleo Deviled Eggs, Chicken Soup (chicken, celery, carrots, chicken broth)

2030 - 1 Protein Cookie (whey protein, almond butter, egg, pumpkin puree, chocolate chips), 1 Scoop Halo Top (low calorie ice cream)

10/27/15

AM Workout (0600) 

This morning was a good cardio session. I felt pretty solid on everything, it was very aerobic, so was it was good to just push it really hard and get through everything.

A.
3 Sets:
Strict Weighted Pull-ups x 5 Reps (2 second descent)
Rest 60-90 seconds

-44#, 53#, 53#. Felt good on these.

B.
On a 30:00 Clock:

8 Rounds For Time:
10 Calorie Row
100m Run
10 Burpees
100m Run

at 21:00...

C.
'Annie'
50-40-30-20-10
Double-unders
Ab-mat Sit-ups

-17:20
-6:20 ... Annie time suffered a bit after the first part, but overall a good conditioning piece.

PM Workout (1800) 

I felt really good this evening, everything went well once I got warmed up and moving.

A.
Every 2 minutes for 8 minutes (4 sets) of:
Hang Power Clean + Power Clean

straight into...

Every 2 minutes for 8 minutes (4 sets) of:
Power Clean x 1 rep

straight into...

Every 2 minutes for 6 minutes (3 sets) of:
Unbroken Hang Power Clean x 5 reps

-Hang + Clean = 225#, 225#, 245#, 245#
-Single Cleans = 265#, 275#, 280#, 285#
-Unbroken 225# across, felt easier than last week, good stuff.

B.
3 Rounds for Time:
5 Muscle-ups
10 Hang Power Cleans (135#)
20 Box Jumps (24")

-Unbroken in 5:05 ... don't do box jumps much, they slowed me down a little, but cruised through this pretty well.

Rest exactly 10 minutes then...

C.
5 Rounds for time:
20 Cal Airdyne
5-4-3-2-1 Legless Rope Climbs (15')

-10:01 ... haven't climbed a rope in a while, but I felt pretty good on this. Airdyne always sucks in a good way.

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0745 (post-workout) - Egg White Protein, 1 Rx Bar, 1 Serving Greek Yogurt, 1 TBSP Fish Oil

0845 - 1 Cup Black Coffee

1000 - 3 Eggs, 3 Slices Bacon, 1 Banana, 1 Cup Kefir, 20 Plantain Chips, 2 TBSP Guacamole

1430 - 6 oz Steak, Mushrooms, 1 Serving Greek Yogurt, Mango

1640 (pre-workout) 1 Banana, Almond Butter

1900 (post-workout) Egg White Protein, 1 Rx Bar, 16 oz Coconut Water

10/26/15

AM Workout (0600) 

Today was the shittiest workout I've had in months. I haven't felt this shitty about myself in a very very long time. This is in stark contrast to the last two days of great workouts where I felt very fit. But today I just felt like complete shit and had a terrible and embarrassing time in the gym. Not sure if its the low-carb paleo diet I've been following or the heavy grace on Saturday, or the run yesterday, or the combination of all of those things, but I just felt flat and terrible in the gym. Also, I haven't squatted at all in almost 9 months now ... I think the lack of leg strength is catching up with me and making me worse at just about everything. I'm so tired of being injured and worse at crossfit every fucking day.

A.
Every 2 minutes for 8 minutes (4 sets) of:
Touch-and-Go Snatch x 3 Reps @ 75% (185#)

straight into...

Every 2 minutes for 4 minutes (2 sets) of:
Snatch x 2 Reps @ 80% (195#)

-Complete ... these were full squat snatches, felt good to not do power snatches for once.

B.
'Fran'
21-15-9
Thrusters (95#)
Pull-ups

Below are my 'Fran' times: 

11/30/11 - 3:02 - unbroken with non-butterfly pull-ups  

11/27/12 - 3:08 broke up 15/9 pull-ups 

10/25/14 - 3:06 unbroken butterfly pull-ups

10/26/15 = 3:50, broke up thrusters on 15, broke up pull-ups on 15/9

I haven't broken up the thrusters on 'Fran' since 2010 and I did today ... I just had no drive and felt flat. It is a terrible feeling. 

Over time, I've getting significantly worse at this workout. Not sure exactly why, but it is a horrible feeling to spend years in the gym and to only get worse at this simple shit and to be beaten by average gym members who move like shit, eat like shit and barely train. Not sure what's going on with my back/hip... It is just not improving and its affecting me a ton. I fucking hate crossfit right now.

PM Workout (1400) 

This afternoon was a much better session than this morning... was good to just workout alone and blow off some steam.

A.
4 Rounds for Max Reps:
1 Minute Row (calories)
1 Minute Burpees
1 Minute Double-Unders
1 Minute Rest

-Row: 25, 23, 24, 24
-Burpees: 19, 18, 17, 17
-DU: 76, 69, 65, 60

-This was some good conditioning ... was different than what I've been used to, in a good way.

Rest exactly 10 minutes then...

B.
'Strict JT' (scaled HSPU to 1 ab mat)
21-15-9
Strict HSPU (1 abmat)
Strict Ring Dips
Push-ups

-20:45 ... this is probably the toughest workout in all of crossfit for me? Strict pressing bodyweight stuff is terrible for me... but it was good to get this in and just go through it.

Rest about 5 minutes then...

C.
Every :30 for 5 minutes (10 sets) of:
Parallete HSPU 5 Second Negative x 1 rep

Meals for the Day: 

0520 - BCAAs, 1 scoop pre-workout

0800 (post-workout) - 2 Eggs, 2 Slices Ham, Paleo Granola, 1 Cup Kefir

0900 - 1 Cup Black Coffee

1145 - Steak, Potato Fries, 1/3 Cup Cashews

1500 (post-workout) - Egg White Protein, Rx Bar, 16 oz Coconut Water

1800 - 1 Serving Greek Yogurt

1945 - Chicken, Tabouli, Jerusalem Salad, Hummus, Pomegranate Seeds 

10/25/15

This morning was a great workout. This was the best run I've been on in probably years. This is the lightest I've felt on my feet and the best I've felt aerobically in I don't know how long. It was a great feeling. I was pushing the pace the entire run and I was really surprised I hit a negative split given how hard I started out. I just pushed the pace and never stopped, coming in near an all out sprint. The weather was 61 degrees, sunny, with very little wind ... unreal weather for Chicago this time of year. It was great to feel so fit and enjoy every step of that run. I was passing people the entire time and if anyone on the lake shore path was getting close to me from behind I would speed up and never let them pass me... this was high school cross country shit I used to pull back in the day. It was just fun, really cool to run this well today, especially after hitting such a heavy workout yesterday. Great stuff! Looking forward to the gym tomorrow.

-49 minutes run (25 out, 24 back) ... this is the fastest I've ran in a while. I don't know the distance exactly, but I wasn't wholly concerned about that. I was just going off of feel and I felt great, ran fast. Really glad I got this run in today.

Meals for the Day: 

0830 - Chorizo, Sweet Potato, Onions, 2 Eggs, Mixed Greens, Watermelon/Mango Juice

1100 - Buffalo Jerky, 1 TBSP Almond Butter

1330 (post-run) - Egg White Protein, Rx Bar, 36 oz Coconut Water, 2 TSP Fish Oil

1630 - 6 oz Steak, 3 Eggs, Potato Fries

1830 - Buffalo Jerky, 1/3 Cup Cashews, Grapes

2000 - Protein Smoothie (whey protein, berries, almond butter)

10/24/15

Today was a lower volume day in the gym. It was a 'Barbell for Boobs' event where everyone does 'Grace'. I've done that workout enough times that I wanted to try the workout at 225#. I have never done this, but have been wanting to for a while. I was glad I gave it a shot, it felt really good.

'Heavy Grace'
For time:
30 Clean and Jerks (225#)

-8:24 ... first 10 reps in 2 minutes, then slowed down to 10 reps every 3 minutes. No missed jerks, which was the plan. Big effort on this, I was moving fairly consistently and was happy with my effort. I have never done this workout before, but I have done 3 C+J at 225# on the minute for 10 minutes, which took just over 10 minutes to finish. So my goal was to go under 10 minutes. Glad I gave this a shot, have been wanting to do this for a while.

Meals for the Day: 

0830 - 3 Eggs, Pulled Pork, Sweet Potato, Plantain Chips, Salsa, Jalapeños, 1 Cup Black Coffee

1300 (post-workout) - Steak Salad (tomatoes, jalapeños, bacon, red peppers, caramelized onions, balsamic vinegar), 16 oz Coconut Water

1530 -  Steak Salad (tomatoes, jalapeños, bacon, red peppers, caramelized onions, balsamic vinegar), Buffalo Jerky, 1/3 Cup Cashews, 1 Cup Kefir, 10 Strawberries

1700 - 3 Eggs, 3 Slices Bacon, Plantains Chips, Salsa

1930 - Steak, 1/3 Cup Cashews

10/23/15

Complete Rest ... considered training today, but was feeling kind of beat up, figured I'd take the extra rest. Also want to perform well tomorrow on 'Heavy Grace' for barbells for boobs.

Meals for the Day: 

0800 - Steak, Eggs, Hash-Browns, 1 Slice Bacon, 2 Cups Black Coffee

1100 - Buffalo Burger, 2 Eggs, 10 Strawberries, 1/3 Cup Cashews

1400 - Buffalo Jerky

1545 - Paleo Chilli (ground beef, onions, tomatoes, mushrooms), 1 Avocado, Sweet Potato, 1 Cup Kefir

1830 - Bulgogi Beef, Salad, Kim Chi, 1 TBSP Almond Butter

2030 - Paleo Maple Spice Case (~300 calories and ~25g carbs ... mostly coconut/tapioca flour ... small amount of almond butter/maple syrup/ghee/dairy free dark chocolate chips)

10/22/15

AM Workout (0600) 

I felt a little flat this morning... probably because I ran last night and didn't eat anything afterward. But overall I had a decent workout... nothing maximal during training today, but got some good conditioning out of this. Tough day mentally... just starting to dead-lift again and strict HSPU are always tough for me. But I got a lot out of this, even if I wasn't able to go as hard as I would have liked to given my injury.

A. 

Every 2 minutes for 14 minutes (7 sets) of: 

2 Power Cleans + 1 Jerk @ 70% (225#) 

-Got all these reps easily. Low percentages, but was good to get some reps in. 

B. 

On a 36:00 Minute Clock: 

AMRAP 7 Minutes: 

2-4-6-8-10... 

Dead-lift (225#)

Strict HSPU 

Rest 5 minutes then... 

AMRAP 7 Minutes: 

2-4-6-8-10... 

Power Clean (155#) 

Alternating Pistols 

Rest 5 minutes then... 

AMRAP 7 Minutes: 

2-4-6-8-10... 

Muscle-ups 

Alternating Dumbell Snatch (75#) 

-Round of 10 

-Round of 12 + 9 Power Cleans 

-Round of 8 + 7 Muscle-ups 

-This was really good conditioning, I was totally smashed by that last AMRAP. Good stuff. 

C. 

Every 2 minute for 10 minutes (5 sets) of: 

Close Grip Bench Press, with a 3 Second Pause at Bottom x 3 Reps 

-165# across. Haven't done much close grip bench lately... and haven't don't any pause benching. I felt really weak here, but that was to be expected after all the conditioning stuff.

PM Workout (1600) 

Felt really good this afternoon... basically better than I did this morning?? How does that work?? But I remember that happening a bit back in the day when I trained twice a day more frequently. Anyway, I got in some very good conditioning this afternoon ... the second part was some of hardest work on my core that I've done in a very long time.

A.
For time:
100 Wall-balls (20#)
-5 Pull-ups on the minute

Straight into...

100 Kettle-bell Swings (53#)
-4 Burpees on the Minute

-10:42 ... Wall-balls done in 4 sets of 25 ... this was difficult, but I had a plan and stuck to it. It hurt, but I'm really glad I pushed through the pain and got those done. The swings were more of a shit-show... random numbers of reps, just trying to get through it. This was very solid conditioning overall. Very simple, but very high intensity.

Rest exactly 10 minutes then...

B.
For time:
40 Calories Airdyne
30 GHD Sit-ups
20 Toes-to-Bar
30 Calories Airdyne
20 GHD Sit-ups
10 Toes-to-Bar
20 Calories Airdyne
10 GHD Sit-ups
5 Toes-to-Bar

-10:30 ... this was much harder than I thought it would be... especially the set of 30 GHDs into the set of 20 T2B ... had to break that up in 4 sets of 5. Great conditioning, glad I got this in.

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0800 (post-workout) - Egg White Protein, Grilled Potatoes and Onions, Grapes, 1/2 Gluten-free Muffin

0830 - 16 oz Black Coffee

1030 - 2 Buffalo Jerky, 1/3 Cup Cashews

1400 - Chicken Shawarma, Tabouli, Israeli Salad, Hummus, 1 Cup Kefir

1700 (post-workout 2) - Egg White Protein, 1 Rx Bar

2030 - Paleo Chili (ground beef, onions, tomatoes, mushrooms), 1 Avocado 

10/21/15

Active Recovery Day.

3 Mile Easy run.

-Untimed, same route as yesterday, went very easy, probably a little slower than yesterday.

Meals for the Day: 

0700 - 2 Eggs, 2 Bacon, 1 Pear, Raspberries, 1 Cup Kefir

0730 - 1 Cup Black Coffee 

1030 - 6 oz Pulled Pork, 1 Avocado, Sauerkraut, Apple Sauce

1400 - 4 oz Pulled Pork, 1 Avocado, Mixed Greens, Apple Sauce, 1 Pear, Kale Chips

1730 - Steak, Garlic, Sun Dried Tomatoes, Onions, Fingerling Potatoes (purple, yellow)

10/20/15

AM Workout (0800) 

This morning was a decent session. I was training alone so it was hard to really push it, but glad I got this stuff in. When I woke up this morning I was pretty tired and not wanting to train, but once I got moving I felt decent.

A.
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Unbroken Hang Power Clean x 4 rep

-Doubles = 225#, 225#, 245# 
-Singles = 265#, 275#, 285# 
-Hang Power Cleans = 225# Across 

-Didn't feel particularly strong, but this was good training. Haven't lifted from the hang in a while, but it felt solid. 

B.
Two sets of:
60 Calorie Row
40 Walking Lunges with 24/16 kg KBs in Farmer’s Carry
30 Wall-Balls (20/14#)
20 Burpee Box Jump Overs (24″/20″)
Rest 4 minutes

-9:13
-9:40 

-I think the lunges were by far the worst part of this... the burpees sucked too though. This was a simple, but tough conditioning piece. 

PM Workout (1830) 

3 Mile easy run. 

-This was untimed and at a casual pace, lots of stoplights. This was very casual, but I felt pretty good. 

Meals of the Day: 

0700 (pre-workout) - BCAAs, 1 scoop pre-workout

1000 (post-workout) - Egg White Protein, 1 Rx Bar, 1 Pear, 1 Greek Yogurt, 1 Apple Sauce 

1100 - 1 Cup Black Coffee 

1230 - 5 oz Steak, Broccoli, Mushrooms, 1 1/2 Peaches, 1/3 Cup Cashews 

1630 - 5 oz Steak, Broccoli, Mushrooms, Watermelon, 1 TBSP Almond Butter, 1 Cup Kefir 

2100 - Paleo Maple Spice Cake (almond/tapioca flour, maple syrup, apple, cinnamon) ... ~300 cals, 25g C, 10g F, 0g P 

10/19/15

This morning was a pretty decent session. The lifting was tough... left me fairly gassed out for the conditioning piece. But overall was a great morning in the gym.

A.
Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today’s heavy.

-Drop Snatch = 135#, 135#, 135#, 185#
-Snatch Balance Doubles = 185#, 205#, 205#
-Snatch Balance Singles = 225#, 245#, 250#

B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps
Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

-195# x 3 sets, 200#, 205# (fail - only got 5 reps) ... this was extremely challenging per usual. But this is good training. Left my shoulders completely exhausted.

C.
For time:
30 Back Squats (135#)
30 Pull-ups
20 Front Squats (135#)
20 Toes-to-Bar
10 Overhead Squats (135#)
10 C2B Pull-ups

-5:35 ... first two movements unbroken ... front squats were 10/10 ... T2B 10/5/5 ... OHS unbroken and C2B pull-ups 5/5 ... I had to break this up much more than I thought I was going to. But I got a lot out of this... in retrospect I probably should have gone harder on the front squats and T2B. I just haven't been squatting at all for about 8 months and I didn't have much push in my legs.

D.
Three sets of:
Strict Handstand Push Ups x 5 reps
Rest 30 seconds
Strict Weighted Pull-Ups (26#) x 6 reps
Rest 30 seconds

Rest 60 seconds and then . . .

Three sets of:
Weighted Stationary Dips (26#) x 8 reps
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Rows (135#)  x 10 reps
Rest 30 seconds

-Complete. Shoulders were totally fried after parts A-C ... but still got this in. It was supposed to be more reps... but I got in what I could.

Meals for the Day: 

0500 (pre-workout) - BCAAs, 1.5 Scoop Pre-workout

0730 (post-workout) - 1 RxBar

0830 - 3 Paleo Waffles (coconut flour, eggs, pumpkin puree), 2 Chicken Sausages, 1 Cup Kefir

1145 - 2 Eggs, 2 Slices Ham, 1 Greek Yogurt, 1/4 Cup Cashews, 1 Peach

1330 - 1 Cup Black Coffee, 3 Chicken Sausage, Sauerkraut, 1 Greek Yogurt, Pomegranate Seeds

1600 - Jicama, Kale/Artichoke Dip, Apple Sauce

1930 - 1 Buffalo Burger, 1 Egg, 1 Avocado, Mushrooms, Broccoli, small amount of goat cheese

10/18/15

10 Mile Run.

-8:30 pace ... about 1:20 total running. This was a good run... I was slightly hungover and kind of dragging ass during the first half. Glad I got through this though, felt much better the second half of the run. Good day, perfect weather for this time of year in Chicago ... 50 degrees, sunny and zero wind. Great morning running with my girlfriend, I'm really lucky and blessed to have a great girlfriend to share a casual 10 mile run with. Great run, but I'm looking forward to getting into the crossfit gym tomorrow morning.

Meals for the Day: 

0900 (pre-run) - Egg White Protein, 1 Banana, 1 Greek Yogurt, Fish Oil, 16 oz Black Coffee 

1200 (post-run) - Egg White Protein, 1 Cup Kefir, Kale/Apple Juice

1300 - 3 Paleo Waffles (coconut flour, bananas, pumpkin puree, eggs), Ghee, Maple Syrup

1500 - 4 Eggs, 4 Slices Ham, 1 Peach, 1/3 Cup Cashews

1900 - Spaghetti Squash Paleo Lasagna, Salad w/ Balsamic and Oil, Water Melon, Sweet Potato Fries 

10/17/15

Complete Rest. 

Had a different schedule than usual today... slept in later, didn't eat much and indulged in some alcohol for the first time in a few months. It was good to hangout with friends and enjoy a little bit of food/alcohol this weekend in moderation. 

I pretty much have zero food cravings at this point, it was nice to get a little buzz going though. Looking forward to more healthy eating and cooking over the next few months. 

Meals for the Day: 

1000 - 1 Cup Black Coffee 

1130 - 1 Cup Black Coffee 

1300 - 3 Eggs, Bacon, Sausage, Potatoes, Onions, Peppers, Fruit Bowl, Fruit Smoothie (avocado, kale, blue berries, orange juice) 

1700 - 3 Eggs, 3 Slices Ham, Pomegranate Seeds 

From 1700 - 2100 - 4 Beers, 2 Shots of Rumchata, Burger (no bun), 1 Egg, Sweet Potato Fries

10/16/15

This morning was an okay session. I felt very tired when I woke up... kind of convinced myself to go into the gym just to do my PT exercises for my lower back stability. Once I got that done with I was pretty warmed up and I tried to get some work in. Clean and jerking was horrible... yesterday smoked me hard... much more than I thought it would. The conditioning workout went really well though, today was the best body weight stuff has felt in months, possibly years?

AM Workout (0800) 

A.
~20 minutes of lower back stability exercises.

-Complete.

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 75% (225#)
*Set 2 – 2 reps @ 75% (225#)
*Set 3 – 2 reps @ 75% (225#)
*Set 4 – 1 rep @ 80% (245#)
*Set 5 – 1 rep @ 85% (260#)
*Set 6 – 1 rep @ 90% (275#) - fail
*Set 7 – 1 rep @ 90+% (275#) - fail
*Set 8 – 1 rep @ 90+% ?? - didn't attempt

-This was horrible. Just felt weak as shit, even on the clean, which usually always feels strong. 260# for the day is embarrassing... can't believe I missed 275# twice. Just called it there and stopped. Probably shouldn't have even done this, but tried to go as hard as I could.

C.
Every 8 minutes, for 32 minutes (4 sets), perform the following for times:
Row 500 Meters
15 Handstand Push-ups
20 Chest-to-Bar Pull-Ups

-3:46
-4:00
-4:24
-4:26

-This was a pretty tough workout. HSPU were 10/5 every set and C2B were unbroken every set. As terrible as the C and J felt ... these body weight movements felt great. Glad I got this workout in, made me a lot happier after feeling so weak on the lifting.

PM Workout (1800) 

10-8-6-4-2
Bench Press (155#)
Dead-lift (265#)
Squat Clean (135#)

-12:50 ... this was a team-style workout, each partner completing each portion of the workout before moving onto the next movement. Just did this with some members at the gym, not as any coherent training. Haven't dead-lifted in a very long time (February?) ... so hope my back/hip doesn't act up tomorrow. Anyway, got this in during the evening, wasn't too taxing.

Meals for the Day: 

0700 - BCAAs, 16 oz Black Coffee

1000 (post-workout) - Paleo Meatloaf (chorizo, beef, almond flour), 38 oz Coconut Water, Fish Oil

1330 - 3 Eggs, 3 Slices Ham, Paleo Lasagna, 1 Banana

1530 - Egg White Protein, Fish Oil, 1 Banana

1730 - Hummus, Veggies

2030 - (post-workout 2) "Cheat Meal" - had some Tapas and Sangria, definitely cheese and alcohol, didn't have any bread though.

2200 - 2 Eggs, 2 Slices Ham

10/15/16

Today was a really good workout. Don't typically do four days in a row, but this has been a good balance of workouts this week. Today was a tough running session, really pushed it. This felt much harder than the intervals last week... I think because of the much shorter rest intervals. Anyway, looked like this:

'Tosh'
3 Sets of:
200m Run
Rest 1 minute
400m Run
Rest 2 minutes
600m Run
Rest 3 minutes

-:27, 1:12, 2:10
-:28, 1:20, 2:14
-:32, 1:24, 2:14

-This was really rough ... those 600s really hurt. The 400 was also horrible coming off that 200... overall a big effort on everything, tough day, but a really great workout. I definitely miss running hard like this, it is a really fun way to train.

Meals for the Day: 

0700 - 3 Eggs, 2 Slices Ham, 1/2 Pear, 1/2 Banana, 1 Cup Black Coffee

1000 - Buffalo Chicken Caserole (spaghetti squash, peppers, onions, celery, carrots), 1 Pear, 1/4 Cup Macadamias

1245 - Egg White Protein, Fish Oil, Pomegranate Seeds, 1 Lara Bar

1500 (post-workout) - Egg White Protein, 16 oz Coconut Water, 1 Lara Bar

1600 - Steak Salad (onions, tomatoes), Balsamic Vinegar

2000 - Paleo Meatloaf (veal chorizo, ground beef, almond flour), 1 Pear

10/14/15

Today was an okay workout ... my shoulders were surprisingly fatigued from yesterday. Pretty much everything felt heavier than it should have today. But I got all the work in... just not as heavy as I was hoping to go today.

A.
10 Minutes Handstand Walking Practice

-Complete ... didn't go well, but haven't been doing this lately.

B.
Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep

-Power Jerk: 225#, 235#, 245#
-Split Jerk Doubles: 250#, 255#, 260#
-Split Jerk Singles: 265#, 275# (fail), 275# (fail) ... missing 275# is fairly embarrassing ... something I can usually hit easily, but just felt like crap on my split jerk today.

C.
Every 2 minutes for 10 minutes (5 sets) of:
Bench Press x 2 reps
Build Over 5 Sets

-185#, 205# x 4 sets ... left pec/shoulder was feeling a little tweaked and weird, so didn't push the loading or reps here.

D.
For Quality:
9-7-5-3
Strict HSPU
18-14-10-6
Suit-Case Dead-lift (70#)

-Complete ... strict HSPU were terrible after all the previous pressing... but got it done. Didn't time this, mainly out of the fact of how discouraging it would be.

E.
3 Sets of:
Incline DB Bench (2 x 55#) x 10 reps
Rest 2 minutes

3 Sets of:
KB Skull Crushers (2 x 35#) x 10 reps
KB Curls (2 x 35#) x 10 reps
Rest 2 minutes

3 Sets of:
Fat Barbell Curls (75#) x 10 reps
Band Pull Aparts (1 black band) x 10 reps
Rest 2 minutes

-This was some good pump accessory work ... was fun to just go for the pump and enjoy a little extra time in the gym to myself.

Meals for the Day: 

0630 - 1 Cup Black Coffee, 1 Egg White Protein Shake, 1 Banana, Fish Oil

0900 - 1 Scoop Pre-workout

1100 (post-workout) - Steak, Eggs, Potatoes, Mixed Veggies, Fruit Salad, Fruit Smoothie (banana, pineapple, blueberry, ginger, kale)

1430 - 1/4 Cup Cashews, 1 Pear

1600 - Chicken Salad, Strawberries, Pecans, Oil and Balsamic Vinegar

1930 - Buffalo Chicken Caserole (spaghetti squash, peppers, onions, celery, carrots), 1 Pear, Salad with Paleo Recipe

10/13/15

Today was a lower volume workout ... it was a pretty good gymnastics / cardio session. Needed some lower volume after yesterday.

A.
Two sets of:
10 Unbroken Muscle-ups
Rest 2-3 minutes

-Complete, got these sets pretty easily, would have done more, but was working out with the class.

B.
For time:
1000m Row
30 Ring Dips
30 SDHP (75#)
30 HSPU
30 Snatch (75#)
30 Burpees
30 Thrusters (75#)

-17:10 ... Had to break up the HPSU 10/5/4/3/4/4 ... everything else went pretty quick. I also lost a lot of time on the burpees ... those took longer than I would have liked them to. Very simple / but good conditioning.

C.
Three sets of:
Weighted GHD Hip Extension (45#) x 10 reps
Rest as needed
Toes-to-bar x 15 reps
Rest as needed

-Complete.

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 scoop pre-workout

0730 (post-workout) - Egg White Protein, 1 Rx Bar, 38 oz Coconut Water, Fish Oil

1000 - Veal Chorizo, 4 Eggs, Potato Fries, 1 Pear

1230 - Buffalo Jerky, 1/3 Cup Cashews, Olives, Kale Chips

1530 - Buffalo Burger, Salad with Paleo Dressing, 1/2 Avocado, 1 Egg

1830 - Bulgogi Beef over Salad, Kimchi

2000 - 1 Apple, Pecans, Coconut Milk

10/12/15

AM Workout (0530) 

This morning was a really good workout. I had fun on pretty much everything ... didn't push the loading on the first part too much, but got a lot of good reps in with very sold positions. Overall really good workout, back is finally feeling loose after messing it up on those heavy front squats last week.

A.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the five sets.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Build to a heavy-ish double.

-SN PP + OHS = 185#, 185#, 195#, 195#, 205#
-SN BL = 205#, 205#, 215#, 225#

B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 8 reps
Goal is to use last week’s top weight for all three sets.

-185# Across ... this was really hard, used 175# across last week, so was happy to move a little more weight.

C.
For time:
9 Power Cleans (205#)
330m Run
15 Power Cleans (185#)
330m Run
21 Power Cleans (165#)

-7:10 ... first two sets unbroken, then the last set of cleans went to shit. Went 5/3/3 then 5 doubles ... grip was just shot. This was a fun/short workout though.

D.
Four sets of:
2 Muscle Ups + 5 Strict Ring Dips (with a hold) @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Weighted Strict Chest-to-Bar Pull-Ups (26#) x 3 Reps
Rest 30 seconds

-Complete. Got all these reps consistently, everything felt good.

PM Workout (1430) 

On a 30:00 Clock:

11 sets (22 minutes) of:
Airdyne Hard (85%) for 1 minute
Aidryne Easy (50%) for 1 minute

straight into...

8 minute easy cool-down on Airdyne.

-This was some good extra cardio, glad I got this in. Haven't been biking much lately and I can really feel it.

Meals for the Day: 

0500 (pre-workouts) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Egg White Protein, 4 Paleo Crepes (coconut flour, egg whites), Ghee, Maple Syrup, Fish Oil

1000 - 1 Cup Black Coffee

1100 - Buffalo Jerky, 1/3 Cup Cashews, Pomegranate Seeds

1500 (post-workout 2) - Paleo Lasagna, 1 Pear, Apple Sauce, Fish Oil

1700 - Buffalo Jerky, 1/4 Cup Cashews, 1 Banana, Almond Butter

2000 - Buffalo Burger, 1 Egg, 1/2 Avocado, Kale Salad, Pico de Gallo, Potato Fries, Sauerkraut

10/11/15

This morning was a pretty good run. Hamstrings were tight from the intervals on Friday, but I'm feeling better aerobically.

A.
9 Mile Run

-Approximately 80 minutes ... 8:40 pace.

B.
ROM WOD

-Mostly lower body/hip stuff.

Meals for the Day: 

0620 (pre-run) - Egg White Protein, 1/2 Banana, Almond Butter

0900 (post-run) - Egg White Protein, Banana, 38 oz Coconut Water

1100 - 2 Eggs, 2 Chicken Sausages, 2 Slices Bacon, 1 Peach, Glass of White Grape Fruit Juice

1500 - 1 Burger, 1 Egg, 1 Slice Bacon, Sweet Potato Fries, Ketchup, Mustard

1730 - Buffalo Jerky, 1/3 Cup Cashews, 1 and 1/2 Peaches

1900 - Paleo Lasagna

10/10/15

Complete Rest. 

Meals for the Day: 

0800 - Sweet Potato, Veal Chorizo, Ground Beef, Mixed Greens, 3 Eggs, Jalapeños, 16 oz Black Coffee 

1100 - Apple Cider 

1300 - Beef Jerky, Pork Skins, 1 Banana 

1500 - Paleo Chicken Pot Pie (crust made from Almond Flour, Egg, Ghee) ... included chicken, broccoli, zucchini, squash, onions, mushrooms; 1 Egg, 1 Slice Ham, 1 Lara Bar, 1 Peach

1900 - Steak, Mushrooms, Brocoli, Kale Salad (including apple, strawberries, slivered almonds), Apple Sauce with Pumpkin Spice 

10/9/15

Today was a really good workout. I didn't feel particularly fit or fast... but I got all the work in and was at least pretty consistent on everything. Every Chicago winter I go through I get a little slower at running... looking forward to the day I can run year-round. But this was a great workout overall. I wanted to shy away from the heavier stuff I've been doing to lay off my back/rack position and let my body recover properly. This worked out well and I felt decent today.

A.
For time:
21-15-9
Shoulder-to-Overhead (115#)
HSPU

Rest 5:00 then...

B.
For time:
9-15-21
Rowing (calories)
Pull-ups

Rest 5:00 then...

C.
3 Rounds for Time:
15 Burpees
15 Ring-dips

Rest 25 minutes then...

D.
On a track, 32 minute clock:

Every 4 minutes for 16 minutes (4 sets) of:
Run 400m

straight into...

Every 4 minutes for 8 minutes (2 sets) of:
Run 200m

straight into...

Every 4 minutes for 8 minutes (2 sets) of:
Run 100m


-Results:

-A = 10:15 ... this was horrible on my shoulders... haven't burned like that in a while. Unbroken S2O... so basically was 1 minute of shoulder-to-overhead and 9 minute of HSPU.

-B = 4:04 unbroken and quick, burner on the forearms, good workout.

-C = 7:04 ... shoulders were pretty much entirely gassed out from part A for the ring dips... much tougher than I thought it was going to be.

-D =
75, 75, 78, 79
27, 27
16, 16


Meals for the Day: 

0700 - 3 Eggs, 3 Slices Ham, 1/2 Pear, 1/2 Banana, 1/2 Apple

1000 - Pork Chili, 1/3 Cup Cashews

1330 - 1 Buffalo Jerky, 1 Lara Bar, Apple Sauce, 1/2 Banana, Almond Butter

1700 (post-workout) - Egg White Protein, 38 oz Coconut Water

1830 - Paleo Chicken Pot Pie (crust made from Almond Flour, Egg, Ghee) ... included chicken, broccoli, zucchini, squash, onions, mushrooms.

2030 - 1/2 Banana, Strawberries, Raspberries, Coconut Milk, Chia Seeds

10/8/15

Active Recovery Day. Aerobic restoration / strict pull-ups.

A.
30 Minute Easy Run

B.
EMOM 10:
5 Strict Supinated Pull-ups on Fat-bar

then at 11 minutes...

1 Set of Max Push-ups
(chest-to-deck ... no stopping at top to rest, once momentum/movement is gone you're done)

-Pull-ups all complete
-Push-up Score: 35 reps ... haven't just done some max push-ups in a while, this was much harder than I thought, especially after the pull-ups.

C.
5 Minute Easy Cool-Down Run

Meals for the Day 

0700 - 1 Egg, 2 Chicken Sausage, 1 Lara Bar, Fish Oil, 1.5 Cups Black Coffee

1000 - Buffalo Jerky, 1/4 Cup Cashews, Pomegranate Seeds

1400 (post-run) - Pork Chili, Apple Sauce, 4 oz Sweet Potato, Dash of Maple Syrup, Fish Oil

1800 - Salmon, Salad, Roasted Cauliflower (small amount of cheese), Fennel, Small amount of Ahi Tuna/Watermelon Salad

10/7/15

Today was a pretty solid session. I felt pretty good on everything... benching was weak after the jerking, but that was to be expected. Overall I got a lot out of today and really enjoyed myself in the gym, despite working out alone.

A.
Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Split Jerk x 1 rep

-Power Jerk = 225#, 225#, 245#, 245#, 255#
-Split Jerk = 265#, 265#, 275#, 275#, 285#

-Didn't really warm this up enough... felt kind of iffy, but by the time I was split jerking I felt pretty solid. 285# for the day is good for me!

B.
Every three minutes, for 21 minutes (7 sets) of:
Bench Press
*Set 1 – 3 reps @ 70% (185#)
*Set 2 – 2 reps @ 80% (205#)
*Set 3 – 2 reps @ 80% (205#)
*Set 4 – 1 rep @ 90% (225#)
*Set 5 – 1 rep @ 90% (225#)
*Set 6 – 3 reps = 195#
*Set 7 – 3 reps = 205#

-This was supposed to be a 3 rep max attempt on the 6 and 7 sets ... but I was training alone and not feeling very strong on the bench, so just got some reps in that I knew I could handle without failing.

C.
3 Rounds For Time:
12 Clean and Jerk (165/110 lbs)
12 Burpees Over the Barbell
12 Toes-to-Bar

-12:08 ... this was pretty tough overall. No part was easy, tried to go consistent singles on the C+J but they started to slow down a lot toward the end. Good conditioning piece.

D.
Three sets of:
Reverse Hypers (120#) x 12 reps
Rest 60 seconds
Box Step-Ups (24") with Kettle-bells (2 x 53#) x 8 reps alternating
Rest 60 seconds
Fat-bar French Press (55#) x 15 reps
Rest 60 seconds

-Complete.

Meals for the Day: 

0520 - (pre-workout) - BCAAs, 1.5 scoop pre-workout

0800 - (post-workout) - Egg White Protein, 38 oz Coconut Water, 1 Banana, Apple Sauce, Fish Oil

1030 - Chicken Salad with Veggies, Pico De Gallo, 1 Avocado, Raspberries, 1 Serving of Pumpkin Puree and Almond Flour

1300 - Buffalo Jerky, 1 Lara Bar, Pomegranate Seeds, 1/3 Cup Cashews

1700 - Pork Chilli, 1 Avocado, Strawberries

10/6/15

Today was a good workout. It was much lower volume than usual, but I got a lot of intensity out of it. I spend more time doing mobility today than working out... which is probably a much needed thing for me. I was really happy to squat a little weight today. I haven't actively attempted to squat at all in months and months... so this went okay and I was happy to be able to move without pain.

AM Workout 

A.
1 1/4 Front Squats
2-2-2-2-2
Rest as needed between sets

-225#, 245#, 275# x 3 sets ... this was good work... 275# didn't feel too heavy. I wanted to go up over 315#+ but I decided to just get in good reps at 275# given that this was my first time front squatting in a very long time.

B.
'Jeremy'
For time:
21-15-9
Overhead Squats (95#)
Burpees

-4:10 ... this is a good little burner. My burpees are generally slow... but I was able to do this workout unbroken.

C.
~30 minutes lower extremity mobility.

PM Workout 

A.
35 Minute moderate/easy run

-Went 20 out, 15 back; didn't calculate distance. Then...

B.
'Death by Strict Pull-ups' (on a fat bar)

-8 rounds + 6 pull-ups

C.
5 minute easy cool-down run

Meals for the Day 

0520 (pre-workout) - BCAAs, 1 scoop pre-workout

0720 (post-workout) - Egg White Protein

0930 - 4 Eggs, 4 Slices Ham, Coconut Oil, 1 Apple, Fish Oil

1000 - 1 Cup Black Coffee

1500 (post-workout) - Egg White Protein, Lara Bar, Apple Sauce

1630 - 3 Eggs, 3 Slices Ham, Coconut Oil, Chicken Salad, Fish Oil

1930 - Pork Chop, Apple, Pear, Green Beans

2100 - Pumpkin Puree and Almond Flour (small serving mixed together)

10/5/15

Today was a pretty crappy day in the gym. I was working out alone and felt entirely flat on everything. Not fun at all.

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 4 reps
Build over the course of the four sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press  x 2 reps
Build to a heavy-ish double.

-185#, 185#, 195#, 195# ... all TnG reps
-205#, 215#, 225# ... all TnG reps

B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 8 reps

-175# across all sets ... this was good training. It was tough to get all 40 reps here.

C.
Four sets of:
30 seconds of Ring Dips (with a hold) @ 10X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
30 seconds of Strict Chest-to-Bar Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-ups
Rest 30 seconds

-Complete ... don't remember my reps... just went as hard as possible.

D.
Four sets of:
Row 500 Meters
Rest 4 minutes

-1:35
-1:39
-1:38
-1:37

-These were tough ... legs still have a lot of DOMS and I think that run yesterday took a lot out of me. Glad I got these in though, I always enjoy going hard on the rower.

Meals for the Day: 

0520 (pre-workout) - BCAAs

0800 (post-workout) - Egg White Protein, 1 Buffalo Jerky, 1 Lara Bar, 5 Dates, Apple Sauce

1100 - Veal Chorizo, 3 Eggs, 4 oz Sweet Potato, 1 Pear, Handful of Raspberries

1430 - Chicken, Fajitas Vegetables, Pico de Gallo, Guacamole, Fried Plantains

1600 - Buffalo Jerky

1700 - 3 Eggs, 4 Slices Bacon, Apple Sauce, Almonds

1930 - Chicken Salad, 4 Bacon Wrapped Dates

10/4/15

Today was a great workout. It was really good to run and enjoy it.

A. 

8 Mile Easy Run 

-1:12 (~9:20 / mile pace) ... didn't push the pace here, but felt MUCH better than last week. I think this was primarily because I ate a little bit of food prior to the run. I still had extreme DOMS in my quads today... every step I walk is painful... going down stairs is very difficult. But I used to run with DOMS like this all the time back in the day prior to crossfit when I did more of a bodybuilding style split, so I knew I could still run. After a few miles my legs loosened up slightly, but still hurt with every step I took. Glad I pushed through it and got this run in though. 

B. 

15 Minutes Mobility 

-Complete.

Meals for the Day: 

0600 (pre-workout) - 1 Cup Black Coffee, Eggwhite Protein, 1 TBSP Almond Butter

0800 (post-workout) - BCAAs

0900 - Eggs, 4 Slices Turkey Bacon, Potatoes, Peppers, Onions, 16 oz Coconut Water

1100 - Buffalo Jerky, 1 Lara Bar

1400 - Steak, Broccoli, Mushrooms, 1 Avocado

1800 - Chicken, Fajita Vegetables, Pico de Gallo, Guacamole, Lettuce, Fried Plantains, 3 Dates

10/3/15

Complete Rest.

My legs have extreme DOMS from all the thrusters yesterday... definitely not used to moving like that right now. Happy to have no hip/back pain though.

Meals for the Day: 

0800 - Eggs, Chorizo, Potatoes, Salad, 1/2 Avocado, Watermelon/Mango Juice, Black Coffee

1230 - Steak, Broccoli, Mushrooms

1430 - 1/3 Cup Macadamia Nuts, 1 Apple

1600 - 3 Eggs, Kale Chips

1730 - Steak, Grilled Brussel Sprouts with Sun Dried Tomatoes and Pine Nuts, Salad with Kimchi and Paleo Friendly Dressing, 1/2 Avocado, Fish Oil

1900 - Apple Sauce, Sliced Almonds, Cinnamon

10/2/15

Today was a pretty decent workout. Just got in with the class and got in and out the gym quickly.

A.
Every 90 seconds for 15 minutes (10 set) of:
Power Snatch x 1 rep

-185# x 2 sets, 205# x 2 sets, 215# x 2 sets, 220# x 2 sets, 225# x 2 sets (failed both reps at 225# - one forward, one behind) ... up to 220# felt really solid. Was trying to change my technique a little on the heavier reps and it fucked it all up. To hit 220# every 90 seconds is pretty solid for me right now though.

B.
Every Minute on the Minute, until failure:
Thrusters x 5 reps

*Start at 75#
*Add 20# every 5 minutes

-Got through 30 minutes + 4 reps (195#) ... this was a tough workout around 155#-175# ... that last set I did at 195# was pretty brutal, shoulders just started gassing out hard. This was the heaviest squat cleaning I've done in a very long time (~8 months?) and it felt okay. No pain today, but fatigued quickly. Tried to go as hard as possible, got a lot out of this workout.

Meals for the Day:

0520 (pre-workout) - BCAA / 1 scoop pre-workout

0720 (post-workout) - Egg Protein, 1 Rx Bar

0930 - 3 Eggs, Pork, 4 oz Sweet Potato, Apple Sauce, 1/4 Cup Macadamias

1230 - Steak, Grilled Broccoli and Mushrooms, 1 Pear, Kale Chips

1430 - Chicken Breast, Salad with Mixed Veggies, Sweet Potato Fries

1800 - 1 Pear, Blue Berries, Chia Seeds, Coconut Milk, Coconut Chips

2030 - 3 Eggs

10/1/15

Active Recovery.

Airdyne, 21 minute clock (7 sets) of:
:90 Hard (~85%)
:90 Easy (~50%)

-This was good recovery... haven't gotten in an air dyne in months. Really burnt up my legs. Looking forward to training tomorrow.

Meals for the Day: 

0730 - 1 Cup Black Coffee

0830 (pre-active recovery) - Egg White Protein, 1/2 Orange, Fish Oil

1130 (post-active recovery) - Eggs, Potatoes, Chicken Sausage, Mixed Veggies, Hot Sauce

1430 - Egg Bake with Mixed Veggies, 1/3 Cup Cashews, Pomegranate Seeds, Fish Oil

1500 - 1 Cup Black Decaf Coffee

1800 - Sushi (paleo selections only, no rice)