11/11/15

Today was a pretty solid workout. I was kind of tired when I got in the gym in the afternoon, but felt good once I started going. PRed this workout by a lot... felt like a whole different person today doing pull-ups than I did a couple weeks ago doing 'Fran' ... the 4 days off I took last week / lower volume training this week had made me feel a lot better. Anyway, made up the workout on the spot, had a solid session.

A.
Every Minute on the Minute for 10 Minutes:
5 Unbroken Weighted Strict Pull-ups (20#)
*Alternating Overhand / Underhand grip each set

-Complete ... got all these reps comfortably, strict pull-ups felt very solid.

B.
2015 Regional Event 6 (scaled SHPSU to no deficit)
5 RFT:
25 Calorie Row
16 C2B PU
9 Strict HSPU

-18:11 PR ... (previous time was 20:50 from May of this year) ... the time cap was 16 minutes, had finished 4 + 25 calories at 16:00 (In may had done 4 rounds) ... so PRed at the time cap and at the end of the workout. C2B all unbroken, SHSPU all 5/4 ... only got one set of C2B unbroken last time, so this was a huge improvement. Overall happy that my body is recovering with the time off and feeling normal-ish again.

C.
3 Sets, not for time, of:
Standing Strict DB Press (palms toward face, not ears) x 6 reps (2 x 50# DB)
Rest as needed
Standing Curls x 10 reps (2 x 35# KB)
Rest as needed

-Complete. Shoulders and biceps were pretty much entirely fried from part B ... but tried to push this as much as I could.

Meals for the Day: 

0800 - 3 Eggs, 3 Slices Ham, Pomegranate Seeds, 1/3 Cup Cashews, 1 Cup Black Coffee

1000 -  1 Greek Yogurt, 1 TBSP Honey

1230 - Steak, Broccoli, Mushrooms, 1/3 Cup Cashews, 2 Slices Pineapple

1330 - 1 Scoop Pre-workout

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

1800 - Spaghetti Squash Pasta (Chicken, Sun Dried Tomatoes, Coconut Milk, Chicken Stalk), Strawberries, 1/2 Gluten-Free Brownie, little bit of Almond Butter

2100 (cheat) - 1 Coors Light

11/10/15

Active Recovery.

60 minutes hot yoga.

Meals for the Day: 

0530 - (pre-yoga) - BCAAs

0800 (post-yoga) - 3 Eggs, Chorizo, Ground Beef, 1 Clementine, 1 Apple

1045 - Turkey Chili (600 cal, 18g F, 60g C, 38g P)

1200 - 3 Chicken Sausages, 1 Greek Yogurt, 1 TBSP Honey, Pomegranate Seeds

1400 - 2 Chicken Sausages, Jicima

1600 - Turkey Chili (600 cal, 18g F, 60g C, 38g P), Pineapple

11/9/15

Today was a decent workout ... didn't really push the lifting much, but felt surprisingly good on the conditioning workout. After 4 days off and alcohol on Saturday ... I always have that shitty guilty feeling on upon getting back into the gym ... but once I got rolling everything felt pretty solid. Excited to hit it this week... but really going to lay off my back/hip/QL. It gets a little better and then I just bite off too much and fuck it up again. I'm completely over the idea of 'competing' in crossfit and just simply want to live pain-free.

A.
Every 2 minutes for 10 minutes (5 sets) of:
Snatch Grip Push-Press x 3 reps

straight into...

Every 2 minutes for 10 minutes (5 sets) of:
Behind the Neck Jerk x 1 rep

-Push Press = 185#, 185#, 205#, 205#, 205#
-Jerks = 225#, 255#, 255#, 265#, 275#

B.
'Strict JT'
For time:
21-15-9
Strict HSPU
Strict Ring Dips
Push-ups

-16:11 ... this is a 4 and a half minute PR over when I did this workout 2 weeks ago. Also, 2 weeks ago I scaled the HSPU to an ab mat. I was really surprised doing this workout RXed and PRing by so much. I was happy with my HSPU ... went 6/5/5/5 and then 5 sets of 3 and 3 sets of 3. I was consistent there, didn't have to go to singles. Good stuff.

C.
Close Grip Bench Press
10-10-10-7-7-2
Rest as needed between sets

-95#, 115#, 135#, 155#, 155#, 185# ... just kind of threw this in on the spot, my triceps were totally toast from part B ... got this in anyway though, but couldn't push loading at all.

D.
3 Sets of:
QL Side Bends (44#) x 15 reps (each side)
:60 QL Stretch, each side (hand to opposing foot, seated on ground)

-Complete.

Meals for the Day: 

0800 - Egg White Protein, Cashew Butter, 2 Cups Black Coffee

1100 - 3 Eggs, Chorizo, Ground Beef, 1 Avocado, 1 Apple, Apple Sauce, 1/2 Cup Kefir

1330 - Beef Jerky, Mixed Nuts, Kale Chips, Cashew Butter

1630 - Whey Protein

1930 (post-workout) - Whey Protein, 1/3 Cup Cashews, 1 Apple

11/8/15

Further Complete Rest / Hangover.

Meals for the Day: 

0900 - Eggs, Potatoes, Sausage, Onions, Peppers

1400 - 1 Rx Bar, 16 oz Coconut Water 

1800 (cheat meal) - Mexican Food, Steak, Tortillas, Cheese, Rice, Beans, Vegetables

2000 (cheat meal) - Chicken, Pita Chips, Non-Paleo Dip 

11/7/15

Further Complete Rest.

Meals for the Day: 

0800 - Eggs, 2 Sausage, 1 Bacon, Potatoes, Peppers, 2 Cups Black Coffee

1030 - Beef Jerky, Mixed Nuts, 1 Cup Kefir

1230 - Paleo Lasagna, 1 Apple

(Cheat Meal) - From 1800 - 2400 - Wine, Beers, German Currywurst, French Fries

11/6/15

Further Complete Rest.

I've been feeling better overall and I've been wanting to train hard again. But my hip/back just can't take it. Every time it gets a little better I just push it too hard. I want to train... I want to push myself, but I just can't. I need to take more rest and cut the volume down. So I decided to just skip the gym entirely today and let my body rest ... as difficult as this was to do, my body needs it and being healthy and pain free is significantly more important than 'performance' at this point in time.

Meals for the Day: 

0800 - Steak, Eggs, Potatoes, 2 Peppers, 1 Banana, Cashew Butter, Fish Oil, 1 Cup Black Coffee

1330 - 1 Cup Kefir, 1/4 Cup Cashews, 1 Apple

1630 - Apple Sauce, Raspberries, Olives, Fish Oil

1800 - Paleo Lasagna

11/5/15

Complete Rest

Meals for the Day: 

0830 - Chorizo Hash, Onions, Potatoes, Mixed Greens, Fruit Salad, 2 Cups Black Coffee

1130 - Egg White Protein, Fish Oil, 1 Paleo Apple Muffin

1500 - Paleo Pulled Pork Chili, 1/2 Banana, Cashew Butter, 1 Paleo Apple Muffin

1830 (Cheat Meal) - Various Tapas, including desserts.

11/4/15

Today was the toughest workout I've done in a while. The conditioning part of this was absolutely brutal and took a lot of focus. This was a good way to just push myself and really go outside my comfort zone. Typically under the previous programming I've been following there was much less snatching in conditioning workouts from the hang ... I am pretty confident with my ability to bang out heavy singles at a consistent pace from the floor ... but the hang is much more challenging for me. Overall a great workout, despite working out alone.

A.
On a 30:00 Clock:
10 Minutes - Overhead Squat - Build to heavy single
10 Minutes - Snatch Balance - Build to heavy single
10 Minutes - Hang Squat Snatch - Build to heavy single

-OHS = 185#, 205#, 225#, 245#, 265# (f) ... got lazy in the bottom and lost the weight forward, shouldn't have missed such a light weight ... but had to move on because of time constraint.
-Snatch Balance = 205#, 225# (f), 225#, 235# ... was tough after the OHS
-Hang Snatch = 135#, 175#, 195#, 215# (f x 3 times), 215# ... was a struggle to get this rep, haven't done a full hang squat snatch in countless months ... I was really frustrated to miss such a light load, but finally found a good position with the weight and got it easily on the 4th attempt.

Rest exactly 10 minutes then...

B.
For Time:
Complete the following for time:
2 RFT:
3 Hang Power Snatch, 205/155
9 Muscle ups
Rest 1 minute (change weights)
2 RFT:
6 Hang Power Snatch, 185/135
6 Muscle ups
Rest 1 minute (change weights)
2 RFT:
9 Hang Power Snatch, 135/95
3 Muscle ups

-22:30 - 2:00 = 20:30 total working time. Muscle-ups unbroken ... but holy shit those hang snatches at 205# took me a while. I knew it was going to be a rough workout when I missed the first snatch of the workout behind me. I missed about six attempts at 205# and one attempt at 185# ... finished the first part in about 8 minutes and the second part in about 10 ... blew through the last part with 135#. This was a very tough workout overall and it really challenged me mentally. Glad I stuck with it and saw the workout through.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 2 Scoops Pre-workout

0730 (post-workout) - 2 Rx Bars, 16 oz Coconut Water

0900 - Buffalo Jerky, 1 Lara Bar, 1/3 Cup Cashews, 1 Paleo Apple Muffin, Fish Oil, 2 Cups Black Coffee

1130 - Paleo Pulled Pork Chili, 1 Avocado, 1 Greek Yogurt, 1 TBSP Honey, Kale Chips

1430 - Egg White Protein, 1 Banana, Cashew Butter, 1 Cup Kefir

2030 - Bulgogi Beef, Salad, Kimchi

11/3/15

This morning was a pretty decent session. I felt pretty good on everything, at least I felt much better than I did yesterday. Dead-lift felt very solid using a different reversed grip.

A.
Every minute on the minute for 10 minutes:
Power Clean x 1 Rep

-225#, 225#, 255#, 255#, 275# x 5 reps, 290# (fail) ... felt solid up until the 290#, just went for it because 275# on the minute was feeling very good, but it wasn't there today.

B.
Every minute on the minute for 14 minutes:
Odd: 250m Row
Even: 5 DB Bench Press (2 x 80# DB)

-Complete ... this was pretty solid training, I was taxed by the end of this. This was supposed to be regular barbell bench press, but my right shoulder was feeling fairly painful from just warming up with the bar. It felt fine with the DB's though, so I went with that for the day.

Rest exactly 10 minutes then...

C.
5 Rounds for Time:
7 Dead-lifts (275#)
30 Air Squats
7 Strict HSPU

-14:11 ... goal was under 15, this was a tough little workout. DL and air squats unbroken ... SHSPU were a little bit of a struggle, but got through them.

D.
3 Sets, not for time:
Reverse Hypers (80#) x 12 reps
Rest as needed
Parallete Hand-Stand Negative x 10 seconds descent
Rest as needed

-Complete.

Meals for the Day: 

0500 - Egg White Protein, 1 Banana, Fish Oil

0630 (pre-workout) - 2 Scoops Pre-workout

0830 (post-workout) - Egg White Protein, 1 Rx Bar, 16 oz Coconut Water, Apple Sauce, 1 Paleo Apple Muffin

0900 - 2 Cups Black Coffee

1030 - Buffalo Jerky, 1/4 Cup Cashews, 1 Cup Kefir

1230 - Paleo Pulled Pork Chili, 1 Avocado, Pomegranate Seeds

1630 - 3 Eggs, 3 Bacon, 1 Paleo Apple Muffin, 3 oz Blueberries, 1 TBSP Cashew Butter

2100 - Small Bowl Paleo Pulled Pork Chili, a few sips of Kefir

11/2/15

This morning was a bit of a rough workout ... I definitely didn't feel great. But I considering that I ran a half marathon two days ago and that I ate like a douche-bag all weekend, it is of no surprise today was a bit of a rough time in the gym. I was prepared for that and I was happy today was a longer aerobic workout. Didn't really push it too hard... just got through it. The weird food this weekend really made me sleep worse and has made my tendonitis really flare up.

A.
"Open Test"
AMRAP 20:
50 Wall-balls (20#)
50 Double-unders
40 Box Jumps (24")
40 Toes-to-Bar
30 C2B Pull-ups
30 Burpees
20 Power Clean (145#)
20 Shoulder-to-Overhead (145#)
10 Snatch (145#)
10 Muscle-ups

-8 Muscle-ups ... felt crappy on a lot of stuff I shouldn't have ... and stepped down all the box jumps to save my achilles given the half marathon on Saturday. Just went through this and got a good sweat on.

Rest exactly 5 minutes then...

B.
15 Minutes to build to a 2 RM Touch-and-Go Power Snatch

-145#, 175#, 195#, 205# ... last double was a bit of a struggle, but pushed hard and got those reps ... was tough after part A.

C.
20 Minute ROMWOD

-Complete ... was tough... yoga can be a bitch.

Meals for the Day: 

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

0800 (post-workout) - 3 Eggs, Veal Chorizo, Ground Beef, Tomato Paste, Zucchini, Onions, 1 Paleo Apple Muffin, 1 Cup Kefir

1130 - 6 oz Chicken, Cauliflower, Green Beans, 10 Almonds, Hummus, Fish Oil

1330 - Turkey Jerky, Pomegranate Seeds, 1/4 Cup Cashews, Fish Oil

1630 - Buffalo Jerky, 1 Greek Yogurt, 1 TSP Honey

2000 - Bell Pepper, Stuffed with Veal Chorizo, Beef, Veggies, 1 Banana, 1 TBSP Cashew Butter

11/1/15

Complete Rest.

Hamstrings tight ... knees a little achy ... not too ripped up though. 

Meals for the Day: 

0700 - 1.5 Cups Black Coffee 

0830 (cheat-meal) - Chorizo Hash, Potatoes, Jalapeños, Scone, Banana Pancakes 

1330 - Egg White Protein, 1 Clementine, Fish Oil

1500 - Buffalo Jerky, Kale Chips, 1 Cup Kefir, Fish Oil

1700 (cheat meal) - Pizza (not paleo pizza), 10 oz Coconut Water

1930 - 1 Paleo Apple Muffin 

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)