4 rounds for time:
15 pullups
10 thrusters (115#)
Completed - 6:51
Ow.
Sunday, June 29, 2008
Saturday, June 28, 2008
Training 6/28/2008
Warm-Up/Skills
Got my first Pistols today! Only managed one on my left leg, but got a couple of doubles on my right.
WOD
3 rounds for time:
15 deadlifts (245#)
15 ring dips
Run 400m
Completed - 10:53
Felt strong today.
Got my first Pistols today! Only managed one on my left leg, but got a couple of doubles on my right.
WOD
3 rounds for time:
15 deadlifts (245#)
15 ring dips
Run 400m
Completed - 10:53
Felt strong today.
Friday, June 27, 2008
Training 6/27/2008
Warm-Up/Skills
Snatches and HSPU
7 pullups/14 pushups/21 squats x3
WOD
Front Squat 3-3-3-3-3 reps
235-225-225-230-230
7 rounds for time:
7 box jumps (24")
7 knees-to-elbows
7 burpees
Completed - 9:00
I was really slow on the circuit...then I realized that I hadn't eaten in 5.5 hours. Blergh.
Snatches and HSPU
7 pullups/14 pushups/21 squats x3
WOD
Front Squat 3-3-3-3-3 reps
235-225-225-230-230
7 rounds for time:
7 box jumps (24")
7 knees-to-elbows
7 burpees
Completed - 9:00
I was really slow on the circuit...then I realized that I hadn't eaten in 5.5 hours. Blergh.
Wednesday, June 25, 2008
Tuesday, June 24, 2008
Training 6/24/2008
6/24
Warm-Up/Skills
2 x 400m run (easy)
WOD
Worked up to 175#x2 push jerk (shoulders feeling weak)
For time:
25 pullups
30 thrusters (65#)
25 pullups
30 walking lunge steps (15 per side)
25 pullups
Run 400m
25 pullups
30 dumbbell push press (45#)
13:40
Warm-Up/Skills
2 x 400m run (easy)
WOD
Worked up to 175#x2 push jerk (shoulders feeling weak)
For time:
25 pullups
30 thrusters (65#)
25 pullups
30 walking lunge steps (15 per side)
25 pullups
Run 400m
25 pullups
30 dumbbell push press (45#)
13:40
Training 6/23/2008
Warm-Up/Skills
HSPU & handstand practice
Squat clean practice (95x3, 115x3, 135x3, super light)
3 sets of 1/2 max pullups (most I've ever done is 30, but it was with a 20# vest on, so I did 3 sets of 18)
WOD
25 box jumps (24")
10 deadlifts (315#)
25 ring pushups
20 box jumps
7 deadlifts
20 ring pushups
15 box jumps
5 deadlifts
15 ring pushups
10:08
Wish I'd got sub 10. Deadlifts were the killer.
HSPU & handstand practice
Squat clean practice (95x3, 115x3, 135x3, super light)
3 sets of 1/2 max pullups (most I've ever done is 30, but it was with a 20# vest on, so I did 3 sets of 18)
WOD
25 box jumps (24")
10 deadlifts (315#)
25 ring pushups
20 box jumps
7 deadlifts
20 ring pushups
15 box jumps
5 deadlifts
15 ring pushups
10:08
Wish I'd got sub 10. Deadlifts were the killer.
Saturday, June 21, 2008
Training 6/21/2008
5 rounds for time:
50 double unders
7 push jerks (135#)
8:40
Traps were fucked, traps are now more fucked.
50 double unders
7 push jerks (135#)
8:40
Traps were fucked, traps are now more fucked.
Friday, June 20, 2008
Training 6/20/2008
Warm-Up
Row 750m
WOD
"Cindy"
Max rounds in 20 minutes:
5 pullups
10 pushups
15 squats
Completed: 17 rounds + 5 pullups + 10 pushups + 3 squats
My PR is 19+5+4. I am extremely angry about this.
Row 750m
WOD
"Cindy"
Max rounds in 20 minutes:
5 pullups
10 pushups
15 squats
Completed: 17 rounds + 5 pullups + 10 pushups + 3 squats
My PR is 19+5+4. I am extremely angry about this.
Training 6/19/2008
Warm-Up/Skills
Row 1k
3 rounds of "Cindy"
Snatch 1-1-1-1-1-1-1-1
95-105-115-125-125-135(F)-135(PR)-140(PR)
2 rounds for time:
50 wall ball (20#)
50 kettlebell swings (1.5 pood)
11:13
Row 1k
3 rounds of "Cindy"
Snatch 1-1-1-1-1-1-1-1
95-105-115-125-125-135(F)-135(PR)-140(PR)
2 rounds for time:
50 wall ball (20#)
50 kettlebell swings (1.5 pood)
11:13
Wednesday, June 18, 2008
Tuesday, June 17, 2008
Training 6/16/2008
Warm-up/skills
Worked on pullups and snatches
WOD
Clean & Jerk 25 reps @ 155#: 5:25
Once I got the technique down it was pretty smooth. I'd like to do 30 reps in sub-5.
Worked on pullups and snatches
WOD
Clean & Jerk 25 reps @ 155#: 5:25
Once I got the technique down it was pretty smooth. I'd like to do 30 reps in sub-5.
Monday, June 16, 2008
Training 6/14/2008
At CrossFit North Santa Cruz
Warm-up
Row 1000m
3 rounds of "Cindy"
WOD
For time:
Squat Clean 155#
10-9-8-7-6-5-4-3-2-1 reps
Jumping Muscle-Ups
1-2-3-4-5-6-7-8-9-10 reps
Alternating
Time: 26:07
They were supposed to be real muscle-ups, but I suck at them too much. I made up for it, though, by accidentally using the 55# plates and doing the cleans at 155# instead of 135#.
Warm-up
Row 1000m
3 rounds of "Cindy"
WOD
For time:
Squat Clean 155#
10-9-8-7-6-5-4-3-2-1 reps
Jumping Muscle-Ups
1-2-3-4-5-6-7-8-9-10 reps
Alternating
Time: 26:07
They were supposed to be real muscle-ups, but I suck at them too much. I made up for it, though, by accidentally using the 55# plates and doing the cleans at 155# instead of 135#.
Thursday, June 12, 2008
Training 6/12/2008
Warm-up/skills
HSPU and Pistol practice
3 rounds, rest as needed in between:
5 OHS
2 minutes back extensions
5 OHS @ 135/111 back extensions
5 OHS @ 135/122 back extensions
5 OHS @ 135/107 back extensions
All back extensions done with 20# vest.
Later on
Row 6 minutes easy for form
1 mile run (mild hills and some rough terrain): 8:41
I suck at running. I am, however, the mother fucking KING of back extensions.
HSPU and Pistol practice
3 rounds, rest as needed in between:
5 OHS
2 minutes back extensions
5 OHS @ 135/111 back extensions
5 OHS @ 135/122 back extensions
5 OHS @ 135/107 back extensions
All back extensions done with 20# vest.
Later on
Row 6 minutes easy for form
1 mile run (mild hills and some rough terrain): 8:41
I suck at running. I am, however, the mother fucking KING of back extensions.
Wednesday, June 11, 2008
Training 6/11/2008
Warm-Up/Skills
HSPU and Pistol practice
WOD
"Russ Doesn't Like Me Anymore"
Five rounds for total reps:
30 seconds box jumps (24")
15 seconds rest
30 seconds pullups
15 seconds rest
30 seconds squats
15 seconds rest
30 seconds push press (95#)
15 seconds rest
Box Jump: 21/15/13/12/12
Pullup: 16/13/12/13/13
Squat: 33/30/27/28/30
Push Press: 15/12/13/13/17
Total: 358
HSPU and Pistol practice
WOD
"Russ Doesn't Like Me Anymore"
Five rounds for total reps:
30 seconds box jumps (24")
15 seconds rest
30 seconds pullups
15 seconds rest
30 seconds squats
15 seconds rest
30 seconds push press (95#)
15 seconds rest
Box Jump: 21/15/13/12/12
Pullup: 16/13/12/13/13
Squat: 33/30/27/28/30
Push Press: 15/12/13/13/17
Total: 358
Monday, June 09, 2008
Training 6/9/2008
Warm-Up/Skills
POSE drills
Handstand work
WOD
For time:
10 burpees
20 deadlifts (225#)
30 push press (30# dumbbells)
4 rope climbs (15 feet)
50 double unders
60 back extensions
70 calorie row
800m run
Time: 21:49
POSE drills
Handstand work
WOD
For time:
10 burpees
20 deadlifts (225#)
30 push press (30# dumbbells)
4 rope climbs (15 feet)
50 double unders
60 back extensions
70 calorie row
800m run
Time: 21:49
Sunday, June 08, 2008
Training 6/8/2008
Warm-up/skills
4 rounds:
15 pushups
10 overhead squats (65#)
All sets unbroken. Pushups chin/chest/thighs to floor, full extension. OHS ass-to-grass.
WOD
3-2-1-1-1 Clean & Jerk
155-175-185-195 (made clean, failed jerk)-195
Tabata Squat
Rest 1 minute
Tabata Row
Multiply squat score (20) by row score (6) = 120
4 rounds:
15 pushups
10 overhead squats (65#)
All sets unbroken. Pushups chin/chest/thighs to floor, full extension. OHS ass-to-grass.
WOD
3-2-1-1-1 Clean & Jerk
155-175-185-195 (made clean, failed jerk)-195
Tabata Squat
Rest 1 minute
Tabata Row
Multiply squat score (20) by row score (6) = 120
Saturday, June 07, 2008
Training 6/7/2008
3 rounds:
Run 400m
Max reps bench press (155#)
Max reps pullups
Time only the 400m run. Rest as needed between rounds.
1:41/11/23
2:11/10/22
2:43/9/24
I suck at bench, but I suck even more at running. Fucking humidity.
Run 400m
Max reps bench press (155#)
Max reps pullups
Time only the 400m run. Rest as needed between rounds.
1:41/11/23
2:11/10/22
2:43/9/24
I suck at bench, but I suck even more at running. Fucking humidity.
Thursday, June 05, 2008
Training 6/4/2008 & 6/5/2008
6/4
Max rounds in 20 minutes:
10 ring dips
10 pullups
Run 200m
7 rounds + 8 ring dips
6/5
7 rounds for time:
20 wall ball (20#)
20 box jumps (20")
Time - 12:32
Max rounds in 20 minutes:
10 ring dips
10 pullups
Run 200m
7 rounds + 8 ring dips
6/5
7 rounds for time:
20 wall ball (20#)
20 box jumps (20")
Time - 12:32
Wednesday, June 04, 2008
Training 6/3/2008
Warm up/skills
POSE work
4 rounds of 6 pullups, 12 pushups, 18 squats
WOD
3 rounds, individually timed:
3 front squats @ 215#
Row 500m
20 dumbbell hang clean & jerk @ 50# per dumbbell
Rest 3 minutes
6:17, 7:12, 7:55
Limiting factor was core...my abs are still fried from those GHD situps. Lower back is pretty tight as well, since I'm an idiot and decided to just do the GHD situps even though it was already tweaked. Hopefully it'll loosen up soon.
POSE work
4 rounds of 6 pullups, 12 pushups, 18 squats
WOD
3 rounds, individually timed:
3 front squats @ 215#
Row 500m
20 dumbbell hang clean & jerk @ 50# per dumbbell
Rest 3 minutes
6:17, 7:12, 7:55
Limiting factor was core...my abs are still fried from those GHD situps. Lower back is pretty tight as well, since I'm an idiot and decided to just do the GHD situps even though it was already tweaked. Hopefully it'll loosen up soon.
Monday, June 02, 2008
Training 5/31/2008 and 6/1/2008
CrossFit.com WOD 5/31/2008
10 thrusters, 135#
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders
As rx'd - 8:02
CrossFit.com WOD 6/1/2008
10 cleans, 135#
50 GHD situps
8 cleans
40 GHD situps
6 cleans
30 GHD situps
4 cleans
20 GHD situps
2 cleans
10 GHD situps
Extreme lower back discomfort during GHD situps due to tweak on very last thruster on 5/31. Could have done much better.
Starting 6/3 2008 I will be off the main site WOD, following programming laid out by Coach Russ Greene.
10 thrusters, 135#
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders
As rx'd - 8:02
CrossFit.com WOD 6/1/2008
10 cleans, 135#
50 GHD situps
8 cleans
40 GHD situps
6 cleans
30 GHD situps
4 cleans
20 GHD situps
2 cleans
10 GHD situps
Extreme lower back discomfort during GHD situps due to tweak on very last thruster on 5/31. Could have done much better.
Starting 6/3 2008 I will be off the main site WOD, following programming laid out by Coach Russ Greene.
Friday, May 30, 2008
Training 5/20/2008
CrossFit.com WOD
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
BS - 275
SP - 150
DL - 365
These are all terrible. I feel like a pathetic weakling. On the upside, I got 30 pullups with a 20# vest.
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
BS - 275
SP - 150
DL - 365
These are all terrible. I feel like a pathetic weakling. On the upside, I got 30 pullups with a 20# vest.
Wednesday, May 28, 2008
Training 5/28/2008
CrossFit.com WOD
Shoulder Press 3-3-3-3-3 reps
135-135-135-135-135
Ugh. I used to not suck at overhead lifting.
Tabata Jumping Pullups: 20
Shoulder Press 3-3-3-3-3 reps
135-135-135-135-135
Ugh. I used to not suck at overhead lifting.
Tabata Jumping Pullups: 20
Tuesday, May 27, 2008
Training 5/27/2008
1 mile run
2 minutes of each:
Row (calories)
30# dumbbell thrusters
20# medicine ball squat cleans
Double Unders
Pullups
As rx'd
Run - 11:37
Row - 27
Thrusters - 23
Med Ball Cleans - 22
Double Unders - 60
Pullups - 36
Total - 168 (Time - 21:37)
Lackluster at best. Legs smoked from yesterday. I think I could break 200 fresh.
2 minutes of each:
Row (calories)
30# dumbbell thrusters
20# medicine ball squat cleans
Double Unders
Pullups
As rx'd
Run - 11:37
Row - 27
Thrusters - 23
Med Ball Cleans - 22
Double Unders - 60
Pullups - 36
Total - 168 (Time - 21:37)
Lackluster at best. Legs smoked from yesterday. I think I could break 200 fresh.
Monday, May 26, 2008
Training 5/26/2008
Back after an off cycle.
CrossFit.com WOD
"Jason"
For time:
100 squats
5 muscle-ups
75 squats
10 muscle ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups
Not as rx'd (jumping muscle-ups): 16:53
I hate not being able to do workouts with muscle-ups and handstand pushups as rx'd. Fucking frustrating.
CrossFit.com WOD
"Jason"
For time:
100 squats
5 muscle-ups
75 squats
10 muscle ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups
Not as rx'd (jumping muscle-ups): 16:53
I hate not being able to do workouts with muscle-ups and handstand pushups as rx'd. Fucking frustrating.
Tuesday, May 20, 2008
Training 5/20/2008
CrossFit.com WOD
For time:
75 pushups
50 sumo deadlift high pulls, 95#
50 ring dips
30 weighted pullups, 45#
25 handstand pushups
Not as rx'd (20#, HSPU negatives): 29:41
This was some silly shit.
For time:
75 pushups
50 sumo deadlift high pulls, 95#
50 ring dips
30 weighted pullups, 45#
25 handstand pushups
Not as rx'd (20#, HSPU negatives): 29:41
This was some silly shit.
Sunday, May 18, 2008
Training 5/19/2008
CrossFit.com WOD
Complete as many rounds in 20 minutes as you can of:
95# Clean & Jerk, 15 reps
Run 400m
As rx'd - 5 rounds even. Crossed the finish line as the beeper went off. Didn't make it inside to collapse.
Complete as many rounds in 20 minutes as you can of:
95# Clean & Jerk, 15 reps
Run 400m
As rx'd - 5 rounds even. Crossed the finish line as the beeper went off. Didn't make it inside to collapse.
Saturday, May 17, 2008
Training 5/16/2008
CrossFit.com WOD
"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps
As rx'd - 22:14
All back extensions unbroken, last set of situps unbroken. Could have gone harder on first 2 runs and first 2 sets of situps.
"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps
As rx'd - 22:14
All back extensions unbroken, last set of situps unbroken. Could have gone harder on first 2 runs and first 2 sets of situps.
Thursday, May 15, 2008
Training 5/15/2008
CrossFit.com WOD
"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
As rx'd: 19 rounds + 5 pullups + 4 pushups
This was a PR by 1 round and 1 pushup, but I REALLY wanted 20 rounds.
"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
As rx'd: 19 rounds + 5 pullups + 4 pushups
This was a PR by 1 round and 1 pushup, but I REALLY wanted 20 rounds.
Wednesday, May 14, 2008
Training 5/14/2008
CrossFit.com WOD
Deadlift 1-1-1-1-1-1-1 reps
335-355-375-395(f)-395(f)-385(f)-365(f)
How is it that malnourished, exhausted, and dehydrated, I pulled 410#, but fresh, in the Zone,and strong, I pull 375#? What the fuck?
Deadlift 1-1-1-1-1-1-1 reps
335-355-375-395(f)-395(f)-385(f)-365(f)
How is it that malnourished, exhausted, and dehydrated, I pulled 410#, but fresh, in the Zone,and strong, I pull 375#? What the fuck?
Monday, May 12, 2008
Training.
Catching up for the last few days.
5/10/2008
CrossFit.com WOD
"Fran"
21-15-9 reps:
95# thruster
Pullups
As rx'd - 4:53 (2 second PR)
Run 5k (National Police Week): 32:05
5/12/2008
CrossFit.com WOD for 5/11 (making it up)
Overhead Squat 3-3-3-3-3-3-3 reps
115-135-135-145(1)-145-145-145-155
CrossFit.com WOD 5/12
30 muscle-ups for time
Not as rx'd (jumping muscle-ups) - 7:14
Thursday, May 08, 2008
Training 5/8/2008
CrossFit.com WOD
"Diane"
21-15-9 reps for time:
Deadlift 225#
Handstand pushups
Not as rx'd (feet on barbell in squat rack) - 5:09 (19 seconds off PR.)
I'm pissed. I don't feel I'm at the point of fitness yet where I shouldn't expect to PR everytime. I guess on some level I realize this is unreasonable, but it's hard to deal with.
"Diane"
21-15-9 reps for time:
Deadlift 225#
Handstand pushups
Not as rx'd (feet on barbell in squat rack) - 5:09 (19 seconds off PR.)
I'm pissed. I don't feel I'm at the point of fitness yet where I shouldn't expect to PR everytime. I guess on some level I realize this is unreasonable, but it's hard to deal with.
Wednesday, May 07, 2008
Training 5/7/2008
CrossFit.com WOD
Four rounds, each for time of:
Run 800m
Rest as needed between rounds.
As rx'd - 3:41, 3:37, 3:44, 3:48
I still suck at running, but not as bad as last time (4:18, 4:10, 4:45, 4:10)
Tuesday, May 06, 2008
Training 5/6/2008
CrossFit.com WOD
"Elizabeth"
21-15-9 reps for time:
Clean 135#
Ring Dips
Ax rx'd - 9:49
I want to dedicate my effort tonight to the living memory of Mr.Attebury, who was my Tang Soo Do Instructor for a very long time, starting when I was about four. He passed away from stomach cancer five years ago today, at only 45 years of age. He was an incredible person and I would not have been who I am today without him.
9:49 is not stellar, but it is a PR.
We miss you, Sir.
Sunday, May 04, 2008
Training 5/3/08 and 5/4/08
CrossFit.com WOD 5/3/08
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Shoulder Press: 135-140-145-150(F)-145
Push Press: 155-160-165-165-165
Push Jerk: 135-140 (stopped due to wrist pain)
Handstand seminar at CrossFit Old Town. Thanks Andrea, Chris, and Jerry!
CrossFit.com WOD 5/4/08
50 burpees for time with jump to 1 foot above reach
As rx'd: 3:15
I'd like to get 2:40 or so next time. This is a bad WOD to do the day after drinking 10+ beers.
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Shoulder Press: 135-140-145-150(F)-145
Push Press: 155-160-165-165-165
Push Jerk: 135-140 (stopped due to wrist pain)
Handstand seminar at CrossFit Old Town. Thanks Andrea, Chris, and Jerry!
CrossFit.com WOD 5/4/08
50 burpees for time with jump to 1 foot above reach
As rx'd: 3:15
I'd like to get 2:40 or so next time. This is a bad WOD to do the day after drinking 10+ beers.
Saturday, May 03, 2008
Training 5/2/2008
CrossFit.com WOD
"Murph"
For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition pullups, pushups, and squats as needed. If you've got a 20# vest or body armor, wear it.
As rx'd (no vest): 50:59. I suck at running. I broke up the pullups pushup and squats as follows: 20 rounds of 4 pullups, 8 pushups, 12 squats, then 4 rounds of 5 pullups, 10 pushups, 15 squats.
This sucked. A lot.
Fair winds, Murph.
Wednesday, April 30, 2008
Training 4/30/2008
CrossFit WOD
Max rounds in 20 minutes:
10 thrusters (65#)
10 pullups
Completed: 12 rounds + 10 thrusters
I've got to remember this mathematical equation:
Thrusters + Pullups = Suck.
Tuesday, April 29, 2008
Thursday, April 24, 2008
Training and Food 4/24/2008
Training
"Angie"
For time:
100 pullups
100 pushups
100 situps
100 squats
As rx'd: 22:53
Food
Honestly too tired to post. It was good until I got home, but I'm not stressing it...got some incredible news today, will write about it at a later date.
"Angie"
For time:
100 pullups
100 pushups
100 situps
100 squats
As rx'd: 22:53
Food
Honestly too tired to post. It was good until I got home, but I'm not stressing it...got some incredible news today, will write about it at a later date.
Wednesday, April 23, 2008
Food 4/23/2008
0700
Baby carrots, almonds, blueberries, sardines.
1000
Spinach, green beans, plum, chicken, almonds
1430
Lettuce, white onion, tomato, lamb, almonds
1600
Sardines, apple, almonds
1900
Lettuce, white onion, tomato, beef, almonds
Baby carrots, almonds, blueberries, sardines.
1000
Spinach, green beans, plum, chicken, almonds
1430
Lettuce, white onion, tomato, lamb, almonds
1600
Sardines, apple, almonds
1900
Lettuce, white onion, tomato, beef, almonds
Tuesday, April 22, 2008
Training and Food 4/22/2008
Training
Weighted pullup 1-1-1-1-1-1-1 reps
45-50-50-50-55-55(f)-55(f)
3 heavy days in a row...next cycle is gonna be bad.
Food
0600
1 apple
1 can sardines
Half handful almonds
1000
Double handful spinach
Handful green beans
Plum
Palm sized lean pork
Handful almonds
1300
Handful baby carrots
Handful blueberries
1 can sardines
Half handful almonds
1600
Salad (lettuce, tomato, white onion)
Lamb
Handful almonds
2030
Salad (lettuce, tomato, white onion)
Beef
Handful almonds
Had some bread with that last meal and am eating cereal now...I need to get some food to eat at home. I'm not too worried about the piece of bread, but the cereal is bad...
Weighted pullup 1-1-1-1-1-1-1 reps
45-50-50-50-55-55(f)-55(f)
3 heavy days in a row...next cycle is gonna be bad.
Food
0600
1 apple
1 can sardines
Half handful almonds
1000
Double handful spinach
Handful green beans
Plum
Palm sized lean pork
Handful almonds
1300
Handful baby carrots
Handful blueberries
1 can sardines
Half handful almonds
1600
Salad (lettuce, tomato, white onion)
Lamb
Handful almonds
2030
Salad (lettuce, tomato, white onion)
Beef
Handful almonds
Had some bread with that last meal and am eating cereal now...I need to get some food to eat at home. I'm not too worried about the piece of bread, but the cereal is bad...
Monday, April 21, 2008
Training and Food 4/22/2008
Training
Back Squat 5-5-5-5-5 reps
5x5 @ 225#
Could have gone heavier, but I wanted to work the groove. Form felt excellent.
Food
0600
Handful strawberries
Handful carrots
3 oz salmon
Half handful nuts
1130
Sandwich (turkey, veggies, cheese - it was eat a sandwich or not eat at all, unfortunately.)
1800
Double handful spinach
Handful green beans
Plum
Palm sized chicken breast
Handful almonds
Food was decent and infrequent today. I'm stressed and tired.
Back Squat 5-5-5-5-5 reps
5x5 @ 225#
Could have gone heavier, but I wanted to work the groove. Form felt excellent.
Food
0600
Handful strawberries
Handful carrots
3 oz salmon
Half handful nuts
1130
Sandwich (turkey, veggies, cheese - it was eat a sandwich or not eat at all, unfortunately.)
1800
Double handful spinach
Handful green beans
Plum
Palm sized chicken breast
Handful almonds
Food was decent and infrequent today. I'm stressed and tired.
Sunday, April 20, 2008
Training 4/20/2008
Training
Shoulder Press 3-3-3-3-3 reps
135-140-145(1)-145(2)-145(2)
Couldn't get that damn third rep. Next time. Diet wasn't great over the weekend, will work to remedy it.
Shoulder Press 3-3-3-3-3 reps
135-140-145(1)-145(2)-145(2)
Couldn't get that damn third rep. Next time. Diet wasn't great over the weekend, will work to remedy it.
Friday, April 18, 2008
Training and Food 4/18/2008
Training
"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps
As rx'd: 23:24.
Did better than I expected...but Tes says I cheated my situps by kipping. I always thought this was legal. We'll have to find out.
Food
0600
1 apple
3 oz almond
Half handful almonds
1000
Double handful spinach
Handful green beans
1 apple
Palm sized lean pork
Handful almonds
1300
Handful blueberries
3 oz salmon
Half handful almonds
1530
Double handful spinach
Can't actually remember the rest, but it was good
Not sure what I'll have for dinner, but it'll be good.
Thursday, April 17, 2008
Training and Food 4/17/2008
Training
"Elizabeth"
21-15-9 for time
Clean 135#
Ring Dips
As Rx'd - 10:52
Felt good. Got the kipping ring dip down. Sub 9:30 next time. This was a fun one! I'm getting better at regarding my workouts as sport, and it's making them more enjoyable and satisfying.
Food
0600
Handful baby carrots
Handful grapes
3 oz salmon
Half handful almonds
1000
Double handful spinach
Handful green beans
Handful strawberries
Palm sized chicken breast
Handful almonds
1300
1 apple
3 oz salmon
Half handful almonds
1530
Double handful spinach
Handful green beans
Handful grapes
Palm sized lean pork
Handful almonds
1800
Double handful blueberries
Half palm sized chicken breast
Half handful almonds
2000
Salad (lettuce, tomatoes, white onions)
Chicken breast (more than palm)
Handful almonds
Wednesday, April 16, 2008
Training and Food 4/16/2008
Training
"Nancy"
5 rounds for time:
Run 400m
95# overhead squat 15 reps
As Rx'd: 17:25
I had to find my groove on the overhead squats, as I haven't done them in a while. The first 3 rounds were broken, but 4th and 5th were not. All unbroken next time - I'm thinking I'll get sub 14:30.
Food
0600
1 apple
Handful of blueberries
3 oz salmon
Half handful almonds
1000
Double handful spinach
Handful green beans
Handful grapes
Palm sized chicken breast
Handful almonds
1300
Handful strawberries
Handful baby carrots
3 oz salmon
Half handful almonds
1530
Double handful spinach
Handful green beans
1 apple
Palm sized lean pork
Handful almonds
2000
Slightly over palm sized lamb
Salad (lettuce, tomatoes, white onions)
I'm back.
God damn, it's been a while.
I'm going to start logging workouts and food. I'm eating in an unmeasured Paleo-Zone. I find that when I do this, I feel like I'm eating like an athlete, but I'm not stressing myself out. I go CRAZY on the measured Zone. Each meal is lean meat, vegetables, nuts and seeds, and maybe some fruit. No starches, no beans, no potatoes, no grains.
Tonight's workout will be "Nancy." I'll post results and my food for the day later tonight.