12/5/15

Active Recovery Day.

35 Minute Super Easy Run

-Didn't push the pace at all ... hamstrings and body generally are very sore from the last couple days of training. Glad I got out the door and moved around though, it was a really nice day for a December in Chicago (about 45 degrees and sunny).

0900 - Whey Protein, Fish Oil, 1 Banana, Almond Butter, 20 oz Black Coffee

1130 - 20 Plantain Chips, Guac, 1/3 Cup Cashews

1400 (post-run / cheat) - Chicken, Lamb, 1 Pita, Israeli Salad, Tabouli, 16 oz Coconut Water

1830 (cheat) - Indian Food, 1 Cupcake, Milk

12/4/15

Cut the volume back a little today ... ended up just doing the class workout and a little air dyne afterward. Ended up being a very solid workout.

A.
On a 16:00 Clock:

EMOM 8:
Snatch x 1 rep, building

straight into...

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

-135#, 155#, 165#, 175#, 185#, 195#, 205#, 205#
-205#, 215#, 225#, 235# (f) ... everything felt solid up to 225#, missed 235# ... but didn't feel particularly heavy. These were full squat snatches and they felt okay ... no QL pain which was very nice. I was happy with 225# for the day, given the amount of shoulder and pulling volume yesterday.

B.
3 RFT:
15 C2B PU
15 Wall-Ball (20#)
15 Snatch (75#)
15 Box Jumps (24")

-8:27 ... had some huge transitions here, gym was totally packed and crowded. Lost a ton of time on the transitions, but went unbroken until the 3rd set of snatches which was 10/5 ... grip just went out. But overall this was a great short burner. Really solid conditioning and I was happy to get all the sets of C2B unbroken.

Rest exactly 10 minutes then...

E.
Every minute on the minute for 10 minutes:
:20 Airdyne @ 100%, :40 seconds rest

-Didn't calculate anything out, usually between 15-22 calories, but this was horribly challenging. I was nauseous for a while after this piece.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey

0800 - Brisket, Eggs, Potatoes, Peppers, North Carolina BBQ Sauce, 16 oz Black Coffee

1100 - Chicken Sausage, Turkey and Vegetable Stuffed Mushrooms, 2 Peaches, 20 Plantain Chips, Guacamole, 1 Cup Kefir

1500 - 2 Eggs, 4 Slices Proscuitto, 2 Handfuls of Trail Mix

1730 - Whey Protein, Fish Oil

2130 - Whey Protein, Fish Oil, 20 Plantain Chips, Guacamole, 1 Clementine, 1/3 Cup Macadamias

12/3/15

Today was an okay session ... felt very flat and weak on the lifting ... the conditioning/gymnastics stuff went well though. I was working out alone and in the afternoon and probably didn't eat enough today for this training session. Anyway, for whatever reason, felt pretty weak today, only hit 275# for power clean and jerk ... but got through the session even though I was dragging ass.

A.
Every 2 for 20 minutes (10 sets):
2 sets: Hang Power Clean x 2 reps (245#, 245#)
2 sets: Low Hang Power Clean x 2 reps (245#, 245#)
2 sets: Power Clean x 2 reps (265#, 275#)
1 set: Hang Power Clean x 1 rep (275#)
1 set: Low Hang Power Clean x 1 rep (265# -fail ... dropped weight down to 245#)
1 set: Power Clean x 1 rep (275#)
1 set: Power Clean x 1 rep (285#) - fail

-Failing 265# from the low hang was retarded ... and missing 285# was stupid too. These are numbers I should always be able to hit. But anyway, got through this and tried to get as much out of it as I could.

B.
On a 20 minute clock:

Every 2 for 10 minutes (5 sets) of:
Push-Press x 2

Straight into...

Every 2 for 10 minutes (5 sets) of:
Split Jerk x 1

-Push-Press doubles = 225#, 225#, 225#, 235# (failed second rep), 235# (failed second rep)
-Split Jerks = 235#, 245#, 255#, 265#, 275# ... these felt much better than the push-presses

C. 

For Time: 

12-9-6-3 

Power Clean (225#) 

Muscle-ups

-11:49 ... MU were 8/4, 6/3, UB, UB ... PCs all singles ... tough workout, really ripped me up. Starting this workout alone sucked.

Rest exactly 10:00 then... 

D. 

For Time: 

25 Strict HSPU
25 Kipping HPSU
10 Strict HSPU
10 Kipping HSPU

-14:10 ... first 25 in 4:00, second 25 by 8:00 ... then shit got real. Those last 10 strict were brutal, there were definitely some singles in there ... finished first set of 10 by 12:00 ... then last the last 10 were 3/3/3/1 ... really tough, but this is 70 reps of my worst movement in crossfit. Good way to finish up the session and keep me humble.

Meals for the Day: 

0900 - Steak, 3 Eggs, 2 Clementines, 1 Cup Kefir, 20 oz Black Coffee

1200 - Whey, Apple Sauce, Greek Yogurt, dash of Honey

1300 - 1 scoop pre-workout

1530 - Whey, 2 Rx Bars, 16 oz Coconut Water

1900 - Bulgogi Beef, Onions, Lettuce + Dressing, Egg, Kimchi

12/2/15

Complete Rest.

Much needed ... body is smoked ... big appetite today.

Meals for the Day: 

0800 - Turkey/veggie stuffed Mushroom, 1 Banana, Almond Butter

1000 - 3 Eggs, 3 Slices Ham, 8 Dates, 1 Cup Kefir

1300 - Beef Jerky, Guacamole, 8 Dates

1700 - Chicken Sausage, 1 Greek Yogurt, 8 Dates

2000 - Steak, Green Beans, Butternut Squash

12/1/15

AM Workout (1200) 

Today was some really solid conditioning... I was completely smoked after that airdyne. Overall a good session, despite the lack of anything heavy.

A.
3 Sets:
Single Leg Dead-lifts x 20 reps (10 each leg)
Rest as needed
Turkish Gets-ups x 6 reps (3 each side)
Rest as needed
Max Effort Broad Jump x 1 attempt
Rest as needed

-Complete. All movements with a 53# KB.

B.
4 RFT:
21 Box Jumps (24")
18 Wall-balls
15 KBS (2 pood)
12 Burpees

-14:20 … unbroken … bit of a burner, thought the burpees were the work part.

Rest 10:00...

C.
Airdyne Intervals
3 x 40 cal @ 1:30 rest
3 x 20 cal @ :45 rest
Rest 3 minutes
3 x 40 cal @ 1:30 rest
3 x 20 cal @ :45 rest

-Result:

-1:40

-1:41

-1:32 (?)

-:33

-:30

:32

-1:49

-1:43

-1:45

-:32

-:33

-24 (?)  

-I think the airdyne I was on was a little inconsistent about the calorie counting. Some of the intervals were randomly much faster without any change in perceived effort. But that aside, this was some insane conditioning, some of the hardest stuff I’ve done in a very long time. Great stuff.

PM Workout (1830) 

2.5 Untimed easy run.

Meals for the Day: 

0800 - 4 Eggs, 4 Slices Ham, Apple Sauce, 1 Cup Kefir, 16 oz Black Coffee

1030 - Whey Protein, 2 Peaches, Fish Oil

1300 (post-workout) – Whey, 1 Rx bar, 16 oz Coconut Water

1530 – Chicken, Lamb, Tabouli, Jerusalem Salad, Hummus, 5 Dates

2000 – Turkey/Vegetable Stuffed Mushroom, small amount of greek yogurt mixed with oats/fruits  

11/30/15

AM Workout (0615) 

Hot Yoga - 60 Minutes

PM Workout (1630) 

This afternoon was the shittiest / worst workout I've had in a while. Made the mistake of working out in the busy evening hours. I couldn't do the vast majority of what I had planned today and generally had a terrible time in the gym. It's just a stupid way to workout... alone and in the way of a class workout. It's a fucking cramped space and a terrible way to "train." It's not even proper training. Won't make the mistake of coming in this time of day again. Horrible time, just want to forget about today.

A.
Every 2 minutes for 20 minutes (10 sets) of:
Hang Power Snatch + Power Snatch

-185#, 185#, 195#, 195#, 205#, 205#, 210#, 210# (f) x 3 times ... was able to hit the reps at 210# once ... then just began failing all of them, just felt terrible in my shoulders and got extremely light headed (probably didn't eat enough today) ... wish I could squat snatch without pain ... I really hate getting weaker, but all this bull shit time off and eating less is catching up with me.

B.
Snatch Grip Push-Jerk
2,2,2,2,2 (touch-and-go)
Rest as needed

-185#, 205#, 205#, 225#, 225# ... lighter loads here ... shoulders were pretty thrashed after the first part.

C.
On an 18:00 clock (6 sets) of:
90 seconds work / rest:
250m Row
Max Reps TTB in remaining time

-21, 18, 17, 16, 15, 14 = 101 total reps ... this was a workout with the class ... wasn't supposed to be doing this, but there wasn't room to do what I had planned, so just jumped in with the class. Took the board on the workout.

Meals for the Day: 

0530 - Egg White Protein

0830 (post-yoga) - Paleo Meat Loaf (almond flour), Peas, Cauliflower Rice, 2 Eggs, Mango

1100 - Chicken Sausage, Pomegranate Seeds, 1 Cup Kefir

1420 - Chicken Sausage, Greek Yogurt, Apple Sauce, 1/4 Cup Cashews

1820 (post-workout) - Whey Protein, 1.5 Rx Bar, 16 oz Coconut Water

11/29/15

Back on track today with diet / exercise / sleep. Did a more aerobic session today with my girlfriend to get back into the swing of things. Didn't feel particularly great today in the gym, didn't feel horrible either. But I am really looking forward to getting in some tougher workouts this week. Anyway, today looked like this:

A.
For time:
50 Calorie Row
50 Burpees
40 Calorie Row
40 Hang Power Cleans (135#)
30 Calorie Row
30 Kettle-Bell Swings (72#)
20 Calorie Row
20 Shoulder-to-Overhead (135#)
10 Calorie Row
10 Clusters (135#)

-21:00 ... tough workout, HPC were 15/10/8/7 ... KBS 10/20 ... S2O 10/10 ... Clusters all singles. Was good to just start the clock and get moving after the holiday.

B.
3 Rounds, not for time:
Legless Rope Climbs x 2 reps (no jumping to rope, legless all the way up and down)
DB Skull Crushers x 10 reps (2 x 40# DB)
Suitcase Carry (right side) - length of gym and back (90#)
Rest as needed

-Complete.

Meals for the Day: 

0800 - Egg White Protein, Fish Oil, 16 oz Black Coffee

1100 - 4 Eggs, Fish Oil

1430 (post-workout) - Egg White Protein

1600 - Bacon Jerky, 1 Greek Yogurt, Pomegranate Seeds, Fish Oil

1800 - Paleo Meatloaf (almond flour), English Peas, Cauliflower Rice, Mango

11/24 - 11/28

Thanksgiving Vacation ... will go over what happened this week, not too much in detail though. Diet was all over the place, from pizza, to thanksgiving dinner to Chinese food to various wine/beers. Lots of great food though, left me feeling lethargic and generally out of shape, but I'm sure I didn't lose much and the rest was probably good for my QL. Anyway, the week looked like this:

Tuesday - Complete Rest / Travel.

Wednesday - workout at local crossfit gym, looked like this:

A.
Death by Strict HSPU + 3 Strict Pull-ups on each minute

-Scored 6 rounds + 4 HSPU ... finished the set of 7 during the 8th minute.

B.
Two Sets:

3 RFT:
10 Power Clean (135#)
10 Burpees
50 Double-unders
Rest 5 minutes

-5:35 ... 6:05

C.
3 Sets, not for time:
10 Strict Toes-to-Bar

Thursday 

0800 - 5k TT - 20:24 (6:32 mile pace) ... thanksgiving 'turkey trot' ... drank about 5 beers yesterday, so maybe didn't run my fastest. But this is the first 5k all out I've done in a while. The last 5k I've done was October 2012, just about 3 years. I ran almost the exact same time (20:30) then ... but I remember that course was much flatter than the run today. Overall I should be happy about the same time on a much more difficult course / increasing my strength a ton over the last 3 years. Regardless, was a really fun way to spend the morning.

1300 - worked out at an LA fitness, was crunched for time and made up the stuff on the spot, looked like this:

A.
On a 42:00 minute clock:

Every 3 minutes for 21 minutes (7 sets) of:
Strict Press x 7 reps
Strict Pull-ups x  7 reps

straight into..

Every 3 minutes for 21 minutes (7 sets) of:
Bench Press x 7 reps
Strict Supinated Pull-ups x  7 reps

-Strict Press: 95#, 105#, 115#, 125#, 125#, 125#, 130#
-Bench Press: 135#, 145#, 155#, 165#, 165#, 165#, 165#

-This ended up being very challenging ... weights weren't very heavy but this is 49 reps of each press and a total of 98 pull-ups ... bench press felt extremely heavy, even with light weights ... lots of volume with pretty short rest, huge pump, ended up being a solid workout.

B.
3 Sets, not for time:
10 Tricep Cable Push-downs
10 Cable Curls
Rest as needed

-Complete ... don't remember the weights, just went for the pump.

Friday - Complete rest

Saturday - Complete rest / travel back to Chicago.

11/23/15

AM Workout (0615) 

Active Recovery.

Hot Yoga - 60 minutes.

PM Workout (1800) 

This afternoon ended up being a shorter session, but a really good workout nonetheless. I haven't been sleeping or eating enough the last couple days ... and what I have been eating hasn't been entirely quality food (way too much tapioca flour/starch from all this leftover pizza). But once I got going I felt pretty good despite this.

A.
Jerk Grip Overhead Squat (power-clean and jerked from floor)
3-3-3-3

-185#, 205#, 225#, 235# ... haven't done this movement in a while ... didn't push the loading too much, but was happy with a triple at 235#.

B.
For Time:

3 Rounds of:
5 Overhead Squats (165#)
12 T2B

then...

2 Rounds of:
5 Clean and Jerks (195#)
12 C2B Pull-ups

then...

1 Round of:
5 Front Squats (225#)
12 Muscle-ups

-10:30 ... OHS/T2B unbroken in about 2:30 ... clean and jerks singles, C2B pull-ups were 8/4 and unbroken ... FS unbroken, got to the rings at 8:40 ... MU were 5/4/3 ... this was tough little workout, I was exhausted and sort of nauseous afterward. This is the heaviest front squatting I've done in a while... light weight, but still heavier than I've been going since injury... hoping back isn't blown out tomorrow.

C.
4 Rounds of:
:60 left leg couch stretch
:60 right leg couch stretch
:60 left side plank
:60 right side plank

-Complete.

Meals for the Day: 

0530 - (pre-yoga) 1/2 Serving Egg White Protein

0800 - (post-yoga) 3 Slice of Ham, "Paleo" Pizza, 1 Cup Kefir, dash of Honey, 16 oz Coffee

1200 - 3 Eggs, Ground Turkey, 2 Slices Ham, 1 Banana, Almond Butter, Fish Oil

1500 - "Paleo" Pizza, 1 Pear, Fish Oil

1930 (post-workout) - Whey Protein, 1 Rx Bar, 28 oz G2

11/22/15

Complete Rest.

 I wanted to get something in today, but given my retarded nutritional intact yesterday, decided to allow my body some more rest. My body definitely didn't need high intensity exercise today, just had to call it given how I felt.

Meals for the Day: 

0830 - 2 Eggs, Sausage, Potatoes, Jalapeños, Mushrooms, small amount of cheese, Coffee, small amount of cream, Mixed Fruit

1145 - 3 Eggs, 3 Bacon, 1 Chicken Sausage, 1 Greek Yogurt, small amount of honey, 1 Pear

1600 - 3 Slices of Ham

1745 - Home made "Paleo" Pizza (tapioca flour, coconut flour, dairy free cheese, veggies/meats)

11/21/15

Today was a really weird day... was planning on complete rest and taking care of myself today... ended up being busy from 630 AM until 10 PM. Needless to say I didn't eat enough or get quality stuff... just tried to get what I could given the circumstances. Not ideal.

Ran a boots/utes 3 miled TT today... not bates lights, heavy ICB boots ... was a good run, terrible weather, but it was a good opportunity to run in heavy boots. Took a few seconds over 22 minutes.

Meals for the Day:

0600 - Egg White Protein, Fish Oil, 1 Banana, 16 oz Coffee

1130 - (cheat) - Starbucks Spinach Feta Wrap, 12 oz Coffee

1330 - 1 Apple, Deli Meat, Slice Tomato, Slice Lettuce

1630 - 1 Apple, Deli Meat, Slice Tomato, Slice Lettuce

2000 (cheat) - Sliced Ham, Brie, Almonds, 2 Beers 

2200 - Chicken Breast, Chickpea Pasta, Dairy-free Sauce, Halo Top Low Calorie Ice Cream 

11/20/15

AM Workout (0600) 

This morning was a really good workout. The best I've had in a while. I felt really fit and solid on everything. Didn't necessarily need to take yesterday off, but I'm glad I did. It really allowed me to push it very hard today and get a lot of quality intensity out of this workout. Did this workout with the class and dominated everyone, was a nice change from training alone.

A.
AMRAP 4 Minutes:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

Rest 3:00

AMRAP 6 Minutes:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

Rest 3:00

For Time:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

-12 Burpees
-21 KBS
-6:40

-Went unbroken for the entire time on the first two AMRAPs. Had to break the wall-balls and KBS on the last interval. Overall great workout though, I was happy to get all the T2B unbroken easily. Great stuff, really good conditioning.

Rest 10 minutes then....

B.
For Max Reps, on a 12:00 Clock:

1 Minute: Muscle-ups
1 Minute: Strict HSPU
1 Minute: Strict Pull-ups
1 Minute: Strict HSPU
1 Minute: Strict Pull-ups
1 Minute: Muscle-ups
*Rest 1 minute between each movement

-11 MU
-12 SHSPU
-16 SPU
-11 SHPU
-12 SPU
-6 MU

-68 Reps ... this was super solid gymnastics conditioning ... my arms were totally fried by the last set of muscle-ups. It was really a mental battle to get those 6 ring muscle-ups at the end. Great stuff, felt good (for me) on the Strict HSPU. Made this up on the spot, ended up being a really solid gymnastics test.

PM Workout (1400) 

This afternoon ended up being a really great workout too. I felt really solid on everything. I wanted to get in some heavier/pressing stuff. I hope I didn't bite off too much volume today... definitely the most volume I've done in a while, but I felt great. Just need to recover properly.

A.
7 RFT:
5 Body Weight Bench Press (195#)
5 Power Cleans (225#)
35 Double-Unders

-20:10 ... solid workout, bench slowed me down a little on the second half, overall a solid workout.

Rest exactly 10 minutes then...

B.
10 RFT:
20 Calorie Airdyne
10 Push-ups

-14:03 ... tough push, unbroken PU, air dyne just sucked.

C.
On a 6:00 Clock:
2:00 AMRAP:
Incline DB Bench Press (2 x 35# DB)

Rest 2:00

2:00 AMRAP:
Flat DB Bench Press (2 x 35# DB)

-Incline: 45 reps
-Flat: 40 reps
-This was overall brutal... light weight, but it really caught up with me in that second minute ... good / different training.

D.
3 Super-sets of:
Incline DB Flys (2 x 25# DB) x 12 reps
Bent-over Reverse DB Flys (2 x 25# DB) x 12 reps
Rest as needed

-Complete ... huge pump.

E.
3 Super-sets of:
Seated Overhead Tricep Extension (60# DB) x 10 reps
Seated Hammer Curl (2 x 40# DB) x 10 reps
Rest as needed

-More pump stuff, felt really good... especially in my triceps. Great finisher.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey, 1 Gluten-Free Coffee Cake, 16 oz Coffee, small amount of Cream

1100 - 4 Eggs, 4 Slices Ham, Vegetable Soup, 1/2 Banana, 1 Cup Kefir, dash of Maple Syrup

1345 (pre-workout) - 1 Rx Bar, 1 Scoop Pre-workout

1600 (post-workout) - Whey, 1 Rx Bar, 16 oz Coconut Water

1700 (cheat) - 3 Chicken Sausage, 30 Plantain Chips, Yogurt Artichoke Dip, 2 Glasses Cabernet

1845 - Lamb, Zucchini, Tomatoes, Onion, Homemade Tzatziki Sauce

11/19/15

Complete Rest.

Meals for the Day: 

0800 - Chicken Sausage, Mixed Vegetables, 16 oz Black Coffee

1100 - 3 Eggs, 2 Slices Bacon, Pomegranate Seeds, 1 Pear, 1 Greek Yogurt, small amount of dairy free chocolate chips, Fish Oil

1400 - Chicken Sausage, Spaghetti Squash, 20 Plantain Chips, Guacamole/Salsa

1600 - 2 Eggs, 2 Slices Ham, 1 Banana, Almond Butter

1830 - Bulgogi Beef, Salad, Kimchi 

11/18/15

This afternoon was a decent workout. Really sore in my shoulders/triceps... but once I got going everything felt pretty good. I felt a little slow on the muscle-ups due to the soreness, but overall a good cardio/gymnastics session.

A.
For Time:
30 Calorie Airdyne
30 GHD Sit-ups
30 Wall-balls (30#)
30 Muscle-ups
30 Wall-balls (30#)
30 GHD Sit-ups
30 Calorie Airdyne

-16:31 ... this was really tough. Got to the rings at 4:30 ... finished the muscle-ups at 10:30, took exactly 6 minutes for 30 reps. I was really surprised how much the second sets of wall-balls/GHDs sucked. Really solid conditioning.

Rest exactly 15:00 minutes then...

B.
EMOM 20:
Odd: 20 Calorie Row
Even: 4 Unbroken Strict HSPU

-Complete ... this was further good cardio training. Getting that 20 cal row in under a minute every time became challenging during the second half.

C.
3 Sets:
Overhead Vertical KB Carry (18#), Each Arm, Length of the gym
:60 Couch Stretch Left
:60 Couch Stretch Right

-Complete.

D.
On an 8:00 minute clock (2 sets):
:60 left side plank
:60 right side plank
:60 plank
:60 rest

-Complete.

Meals for the Day:

0930 - Ground Beef, Chicken Sausage, Spaghetti Squash, 1 Banana, Almond Butter

1230 - 1/2 Serving Whey Protein

1500 (post-workout) - Whey Protein, 1 Rx Bar, 16 oz Coconut Water

1600 - Ground Beef, Spaghetti Squash, 1 Greek Yogurt, Dairy Free Chocolate Chips, 20 Plantain Chips, Guac/Salsa

1900 - 3 Eggs, 2 Slices Bacon, 3 Paleo Pancakes (tapioca/coconut flour, eggs), Maple Syrup, Butter

11/17/15

AM Workout (0600)

This morning was a really simple, but effective workout. Did the class workout, modified it a bit and added some stuff in, but overall a solid session, despite its short length.

A.

Push-Press (power cleaned from floor) - 5,5,5,5 

Rest 2-3 minutes between sets 

-205#, 205#, 215#, 220# (fail) - got 3 push-press and then 2 push-jerks. 

B. 

4 RFT:

15 Box Jump Overs (24") 

15 Shoulder-to-Overhead (115#) 

20 Toes-to-Bar 

-11:10 ... BJO at a consistent pace, unbroken S2O, T2B 10/5/5 each set. Might have over-paced the first couple sets of T2B, but overall a solid conditioning workout. 

C. 

Death by Strict Weighted Pull-ups (26#) 

-6 rounds + 5 reps (failed the 6th rep of the 7th minute) ... solid work here, this was tough. Glad I was able to push it and get this in.

PM Workout (1730) 

Easy 2.5 mile run ... untimed. 

Meals for the Day: 

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

0730 (post-workout) - Whey Protein

0830 - 4 Eggs, Sweet Potato Fries, 1 Cup Kefir, Handful Blueberries, Handful Raspberries 

1100 - Buffalo Jerky, Pomegranate Seeds, 1 Greek Yogurt

1400 - Chicken Sausage, Vegetable Soup, 1 Banana, Almond Butter, 2 Cups Unsweetened Almond Milk

1630 - Buffalo Jerky, Mango, 20 Plantain Chips, Guacamole

1945 - 1 Rx Bar 

11/16/15

Active Recovery.

Hot Yoga - 60 min.

Meals for the Day: 

0520 (pre-yoga) - 1/2 Serving Egg White Protein

0800 (post-yoga) - 2 Eggs, Brisket, Mixed Veggies

1100 - Buffalo Jerky, 1 Banana, Almond Butter, 1 Greek Yogurt, small amount of dairy free chocolate chips

1500 - Buffalo Jerky, Steak and Vegetable Soup

1930 - Buffalo Burger, 1 Egg, 1 Avocado, Paleo Salad, Sweet Potato Fries

11/15/15

Today was a really solid workout. I was a little tight in my hips from the run yesterday, but I spent some time static stretching and felt really good overall today. Had a great workout and finally tackled 'Heavy Isabel' ... been wanting to get at that one for a while, it went really well.

A.
'Heavy Isabel'
For Time:
30 Snatches (185#)

-7:05 ... first 10 snatches in 1:50 ... then stopped watching the clock and pretty much just kept a consistent pace, chalking up every 5 reps. I was really happy with my effort on this, it was a great test. I got very light headed during this workout... I don't think I was breathing properly, but overall solid way to start the day.

Rest exactly 15:00 minutes then...

B.
For time:
20 HSPU
330m Run
20 KBS (2 pood)
333m Run
20 Overhead Squats (115#)
330m Run
20 Burpees
330m Run
20 C2B Pull-ups
330m Run
20 Alternating DB Snatch (75#)
330m Run
20 Toes-to-Bar
330m Run

-21:20 ... this was a variation of the hero workout 'Lumberjack 20' ... just ran 330m instead of 400m because that is the city block around the building my gym is in. Altered the movements in the workout to avoid anything that would exacerbate my injury. This ended up being a great conditioning workout ... everything unbroken except the HSPU ... went 15/5 ... not much in shoulders after 185# Isabel. Everything else was solid though.

C.
Every 2 minute for 8 minutes (4 sets) of:
Suitcase Carry, Right Side (72#) x :45 seconds
Rest 1:15 seconds

-Complete. This was a good stretch in my QL.

Meals for the Day: 

0830 - (cheat) - Croissant Roll, Eggs, Bacon, Sausage, Cheese, Jalapeños, Apple Splices, 24 oz Black Coffee

1130 - 1/2 Banana, Almond Butter, 1 Scoop Pre-workout

1400 (post-workout; cheat) - Whey Protein, 10 oz Coconut Water, 1 Apple Fritter Donut

1800 (cheat) - Brisket, Baked Beans, Macaroni and Cheese, small amount of bacon and BBQ sauce

11/14/15

Active Recovery.

40 Minute out and back moderate/easy run. Felt really solid aerobically and light on my feet. This is the first time I've ran in two weeks, but everything felt great. I needed a little break after that half marathon. Looking forward to the 5k on Thanksgiving in less than two weeks.

Post-run:

6 minute clock (2 sets):
1 min side plank left
1 min side plank right
1 min rest

-Complete.

Meals for the Day: 

0745 (pre-run) - 2 Eggs, 2 Slices Ham, 1/2 Banana, Almond Butter

1100 (post-run) - Egg White Protein, Fish Oil, Mango/Banana Juice Smoothie

1300 - 2 Eggs, Sausage, Potatoes, Onions, Mushrooms Peppers, Cheese

1530 - (left-overs from above meal) - Sausage, Potatoes, Onions, Mushrooms Peppers, Cheese

1800 - Steak and Mixed Vegetable Soup, 1 Buffalo Jerky

2000 - Maple Spice Cake (almond butter, tapioca flour, almond flour, butter, maple syrup), 1 Greek Yogurt

11/13/15

Today was an extremely solid workout. I programmed the session for myself and worked out alone. It was tough to really push myself at the beginning, but once I got going I got in the zone. Really intense work today, was totally smashed afterward.

A.
Every minute on the minute for 10 minutes:
Split Jerk x 2 reps
*2 Second Pause in the Dip + 2 Second Pause in the Receiving Position

-185# x 3 sets, 205# x 3 sets, 225# x 3 sets, 245# x 1 set ... didn't really push the loading, but the pausing was a good change.

B.
For Time:
21-15-9
Muscle-ups
Clean and Jerks (165#)

-17:34 ... this was pretty brutal. MU were 10/5/3/3 ... 5/4/3/3 ... 5/4 ... CJ all singles, those clean and jerks were terribly painful. Made this workout up myself, I haven't programmed for myself much in a while, this was a really nice change and mental challenge. Great workout.

Rest exactly 10 minutes then...

C.
"6-5-4-3-2-1 Test"
(AMRAP 21 Minutes):
6 Minutes Row for Calories
5 Minutes Burpee Box Jump Overs (24")
4 Minutes Airdyne for Calories
3 Minutes Kipping HSPU
2 Minutes Double-unders
1 Minute Kipping HSPU

-Row = 104 cal
-BBJO = 40 reps
-Airdyne = 59 Cal
-HSPU = 18
-DU = 135
-HSPU = 6

-HSPU were terrible ... nothing left in the shoulders after part B. I really pushed everything else quite a bit though. Really good aerobic conditioning. Great training session.

Meals for the Day: 

0800 - 2 Eggs, 4 Slices Ham, 1 Banana, Almond Butter, 16 oz Black Coffee

1200 - Steak, Mushrooms, Brocoli, 1 Greek Yogurt, Almond Butter

1400 - 2 Scoops Pre-workout

1600 (post-workout) - Whey Protein

1700 - 1 Burger (no bun), 1 Egg, small amount of Cheese, Sweet Potato Fries

1900 - Fruit Smoothie (banana, strawberries), 3 oz Chicken

2100 - Soup (steak, mixed vegetables), a few bites of Halotop Ice Cream

11/12/15

Today was a lighter workout, but was some good cardio. Furthering the trend of less barbell stuff this past week, which is probably good for my body. I PRed my 2000m row without trying as hard as I should have. I think I have a lot more there in regards to my 2000m time, got off the rower and didn't feel very taxed. I usually hit right around 7 minutes in most workouts... so I should probably re-test this soon.

On a 30:00 Clock:

For time:
2000m Row

then at 14:00...

For total reps:
Tabata KBS (53#)
Tabata Toes-to-Bar
Tabata HR Push-ups
Tabata Slam Balls (30#)

-6:45.2 (PR) ... previous PR was 6:53.6 from 10/27/14

-75 + 60 + 60 + 64 = 259 reps

Meals for the Day: 

0800 - Spaghetti Squash Chicken Pasta, 1 Egg, 1 Slice Ham, 16 oz Black Coffee 

1100 - Steak, Mushrooms, Brocoli, 1/3 Cup Cashews, 1 Cup Kefir, Fish Oil 

1330 - 3 Eggs, Strawberries, Almonds, 1 Greek Yogurt

1700 (post-workout) - Whey Protein

1800 - 5 oz Chicken, 1 Egg, Jicama, Artichoke Dip, Kale Chips

2000 - 1 Serving Halo Top Low Calorie Ice Cream (70 Cal, 2g F, 15g C, 6g P)