Friday Training

A: BW Strict Chins - Various Grips; AMRAP x 3 rest 3 Min.
B: Single Arm DB Row @ 42X2; 8-10/arm, rest 1 min b/t arms x 4
C: Side Bridge from ext arm hand on ground, :30/side rest :10/side x 3
+
7 Minutes Max Meters Row w/ 45# Plate under back end of Rower

A: 15 Sup/10 Pro/8 Close Grip Sup
B: 70/80x3 x 8
C: Complete - This Felt Much Easier Than Doing Them On My Forearms!!
+
I only rowed for about 2 or 3 minutes.. starting getting really nasty cramps in my quads.. my legs are very sore from squatting yesterday. I can always tell if I've squatted with proper High Bar form because my quads and VMO are always sore. I'll try this again when I'm more recovered!

Thursday Training

A: Back Squat @ 30X1; 3-5; rest 3 min x 4
B: BB Forward Lunge to 6" Step @ 24X2; 10 Total Altn'g; rest :90 x 4
C: GH Raises vs. Light Band; 10-12; rest 1 min x 4

A: Barefoot Squats - 225/225/235/240 x 3
B: 135/95/95
C: Vs Red Band all x 12

Post Christmas Weekend Junk Food Binge

A: Clean Grip Fat Bar D.L.; 8-6-4; rest 3 min b/t sets
B1: 3 Tough Power Clean; no rest
B2: Back Ext w/ 10# Plate; 8-10, no rest
B3: 5 Challenging Box Jumps; rest 4 mins x 4
C: Side Bridge :45/side; rest :15/side x 4

Felt like complete garbage this morning.. Way to much sugar the past couple of days.. Starting a 21 Day Sugar Detox TODAY!! and running this into the Paleo Challenge.

A: This makes me feel like a little girl - 155/175/185
B1: 205#
B2: complete
B3: 43" or 4 x 45# plates
C: Complete

Christmas Eve Workout

Warm Up with Goblet Squat Holds and MOB
+
Back Ext w/ Light Plate, Slightly above parallel
A: 3 Rounds of Burgener w/u w/ 55# Bar
B: Power Clean Tech Work - Set Up - Knees back, no forward Hop
C: Strict Chins; 3,2,1,3,2,1, rest 3 min b/t sets
D: Pendlay Rows @ 32X2; 8-10; rest 2:30 x 3

Here are a few videos of some recent workouts

Power Snatch and Muscle Up to Ring Dips @ 135# - http://youtu.be/krO4PomenZI

Snatch Grip Deadlift, not a 3RM but Heavy @ 265# x 3 - http://youtu.be/Tg-wfqxSB6U

Light Power Clean Tech Work @ 135# - http://youtu.be/HpihGDldcxk

Results for Today
A: complete
B: complete @ 135# - 20 singles and some Hang Power Cleans
C: 60/70/80/60/70/80
D: 115/135/135 all for 10 reps

A: Snatch Grip Dead Lift @ 32X2; 2-3, rest 3 mins x 4
B: Good Mornings @ 41X2; 6-8 reps; rest 2:30 x 3
+
TNG Power Snatch x 3
Muscle Up x 1 + Ring Dips x 5
TNG Power Snatch x 2
MUp x 1 + RDip x 5
Power Snatch x 1
MUp x 1 + RDip x 5
Rest 3 min x 3 Increase Load as needed. Keeping moving with a purpose.

Results
A: 235 x 3/255 x 3/265 x 3/275 x 2
B: All @ 95# x 8
+
Power Snatch - 115/135/135#
All Muscles ups and dips unbroken

Training Resumed!!

Its been 10 LONG days since I've been to the gym.. Had a very nasty upper respiratory infection and I was out of action for a few days and then choose to rest to make sure I didn't rush back into this and just prolong this thing.. Felt great to get back at it today and really didn't feel like I lost anything, in fact, I feel more energized and ready to crush my workouts than ever before!

A: Press @ 32X2; 7-9 reps, rest 3 min x 4
B: TRAP 3 @ 3010; 8-10/arm, rest 1 min b/t arms x 3
C: HSPU - Abmat - 50 Reps for Time
D: Sand Bag Half Moons x 8; rest :90 x 3; 25# - 50# learn and feel this out

Results
A: 95 x 10/ 115 x 8/105 x 8/105 x 8
B: 15 x 8 x 3
C: first 25 in 1:45 - 13/7/5
last 25 in 7:00 - 5/5/3/3/3/3/3
Total time - 8:45
D: 25# x 8 x 3

OPT Big Dawg Challenge

Construction Series Event Number 2:

#1
Find a 1RM Power Snatch (in KILOGRAMS)
Find a Max reps chest to bar chin ups 1 attempt
Score is kilogram total + Reps

(max time limit to get 2 scores = 25 min)

rest 45 min

#2
"Little Liz"
15-10-5
Squat clean 135/95#
Ring dips

Score is total time

rest 2 hours

#3
In 27 minutes for females (25 minutes for males)
Row 5K
With remaining time, Max rep burpees
Score is burpees rep total

Results
WOD 1
185# PR Power Snatch
+ 17 CtB Pull ups

WOD 2
6:07 - very happy with this workout even though it crushed me!! Haven't been doing a lot of this type of energy system training leading into the competition, so to come out of it alive was a big goal for me!

WOD 3
PR'd in the 5K Row 20:35, wasn't trying to smash this row, just keep moving to give myself some time to recovery and knock out some burpees.
I managed to sneak out 43 burpees, not bad but I could have pushed a lil harder here!

All in all it was an awesome day with great people! I can't wait for the next Big Dawg Competition!

Wednesday's Training

A: Body Weight Strict Chins - Wider Pro Grip @ 30X0; AMRAP(-1); rest 3 min x 4
B: Single Arm DB Row @ 42X2; 6-8/arm; rest 1 min b/t arms x 4
+
Powell Raises & DB Ext Rot x 2 sets each
+
10 Min Comfortable Pace Row - work tech & breathing

A: 12/9/8/8
B: 80# x 6 all sets
Powell and Ext Rot - 15# x 8/arm x 2
Row - Complete

Tuesday's Training

Went on a nice little "Off the Rails" Cheat weekend and after a few days to recover, I feel like I'm back to 100% Energy level. Planning on competing in the next OPT Event this Saturday so I will train the next three days, rest on Friday and compete on Saturday. The biggest challenge I will face, well two really, 1) Metcon and 2) Fuel. I haven't done much in the way of hard, energy system training. I'm very afraid that any sort of metcon is just going to ruin me. As far as fuel goes, I just haven't done four workouts in one day in long time and have no clue what I can eat or not eat in between workouts to fully recover and be ready to hit the next workout without feeling full. I will most likely stick to liquid proteins and then at the end throw in some starchy carbs. Wish I had a little more time to play with this but whatever, should be an awesome weekend.. I'm just happy I can actually compete this time around. I love these large group events at the box, the community is second to none and the energy is amazing.

Today's Workout
A: High Bar Back Squat @ 30X1; 4-6 reps, rest 3 min. x 3
B: BB Split Squat @ 33X2; 4 rep/leg; rest 1 min b/t legs x 5
C: 10 mins. of Hip, Calve, H-string and Ankle MOB
+
6 Sets Hard and Fast , Rest 4 mins b/t sets of
7 Burpees
40m Prowler Run (200#)

Results
A: 225/235/240 all x 4 - very happy with this, been doing low bar for a long time and this is the first time I've worked high bar... I was expecting a big drop off but I felt very strong here.
VIDEO @ 235 x 4 - http://youtu.be/0EOIy6i1jds

B: all @ 95# - these were hard, that time in the bottom was nasty, tried not to unload on that down knee
C: Complete
+
timed sets
:27/:26/:25/:25/:26/:24

Thursday's Training

AM Training
A: Front Squat @ 31X2, 3-5, rest 3 min x 4. Go up from last week (185 x 4/175 x4/4/4)
B: Rev. BB Lunge w/ Bar in Front Rack @ 30X1, 10 Total Altng, rest 2 min b/t sets x 3

PM Swim Training
10 min in Z1, Bilateral Breathing
rest 5 min in water
25m Underwaters x 10, rest 1-2 min b/t
rest as needed
10 min in Z1, Bilateral Breathing

Results
AM
A: 195/200/205/210 x 3
B: 135/145/155

PM
Complete this evening, will comment if needed

Tuesday's Training

A: DB Single Leg Deadlift @ 20X2, 10-12, rest 1 min b/t legs x 4
B: DB Walking Lunges 16 Total - Heavy, rest :90 x 4
C: KBS 2pood x 15, rest 1 min x 4
D: GH Raises x 10-12, rest :45 x 3

Got another great night of deep sleep, two in a row of 8-9+ of unbroken, restful sleep! I was going to take a rest day today but I felt so damn good when I woke up without an alarm at 5:15 I decided to hit one more workout and then take a few days off.

Results
A: 55# DB for all sets
B: 55/60/60/65 all x 16
C: 2 Pood x 15 x 4 unbroken and explosive
D: All 3 sets x 12 reps again explosive squeeze to hit the top of the movement and controlled lumbar curve on the down.

Thanksgiving Weekend Workout Recap

Took a few rest days during Thanksgiving.. Had some great meals with Family and Friends over the past few days, had a couple of great nights out and I was definitely a little loose with my food choices... but I felt fine, did my workouts and I'm back to my regularly scheduled food plan.


Saturday
A: Press @ 32X2, 5-7, rest 3 min x 4
B: DB Ext Rot @ 3010, 8/arm, rest 1 min b/t arms x 3
C: HSPU - AMSAP of 6 Unbroken in 10 minutes
D: Side Bridge - :45/side, rest :15/side x 3/side

Results
A: 120/125/135/135 all 5 reps
B: 20#DB
C: 8 - used an abmat
D: Complete

Sunday
A: Snatch Grip Deadlift off of 4" Blocks @ 32X2, 3-5, rest 3 min x 4
B: Snatch Balance x 3, rest 3 mins b/t sets - 3-4 sets
+
2 Squat Snatches
2 Muscle Ups
2 Squat Snatches
rest 1 minute
2 Power Snatches
2 Muscle Ups
2 Power Snatches
rest 1 minute
Repeat 3 Times and increase load

Didn't have my best stuff this day, a little hung over.. had a great night though, wouldn't have changed a thing!
A: 185/205/225/225 x 3
B: 115/125/135 this felt horrible form wise.
Weight - 95#/115#/135# all muscles ups and snatches Unbroken


Monday
A: Pull Ups - 5 weighted + 5 Strict + 5 Kipping, rest 3 min x 5
B: 1 Arm DB Rows @ 32X2, 3/arm, rest :30 b/t arms x 10
C: TGU - 1 Heavy Rep Every Minute for 6 Minutes - 2 pood
D: Trap 3 @ 3010, 8/arm, rest :75 b/t arms x 2 - 20#

Results
A: 25/25/25/20/20 all pull ups unbroken
B: Complete with 80# DB
C: Complete with 2 pood - very difficult
D: Complete 20# DB

Wednesday Training

2 x 7 Minute AMRAP
Run 200m
5 Push Ups
5 Sit Ups
Rest 3 min b/t sets
+
2 x 5 Minute AMRAP
Row 150m
5 Pull Ups
5 Air Squats
Rest 3 min b/t sets

Results
7 Min AMRAP
5 Rounds + 50m
5 Rounds + 100m
&
5 Min AMRAP
4 Rounds + 80m
4 Rounds + 100m

Felt very good about this mornings effort.. Felt strong and comfortable on the runs.. all that pose work is starting to pay off. I probably attacked both of these AMRAP at 85-90% and was able to stay very consistent on each round. Hope thats what I was supposed to do Ant!?!

Tuesday Training

Last night I went back to the gym to work on some O-Lift Technique.. Ended up finding that missing piece. (Feet turned out slightly, push knees back on the first pull.. From there just be explosive) It was amazing how good these lifts felt when I didn't have to jump a foot forward just to try to catch the bar. I see some big weight in my future!
Worked up to a 225# Power Clean and a 175# Power Snatch

Video of a 155# Power Snatch (this was pretty light, warm up.. no video of the 175) - http://youtu.be/HahtbcnPWjs

Video of a 225# Power Clean (ugly catch but I'll take it) - http://youtu.be/MyecOAG8GRA

AM
A: Back Squat @ 30X2, 4-6, rest 3 mins x 4
B: BB Forward Lunge to 4" Step @ 24X2, 12 Total Altng steps, rest :90 x 4
+
PM
4 sets @ 97%
5 Burpees
40m Prowler Push @ 200#
rest 3 min b/t sets

Was running way behind on time so I decided to split today's workout into an AM and PM workout..
AM Results
A: 225/235/245/255 all x 4 reps
B: All sets @ 95#

PM Results
Complete with 205# sled.. Fast and Explosive on each set. feeling strong all of the sudden. Funny what a little confidence will do for ya!

Monday Training

A: Fat Bar Deadlift - 6-4-2, rest 3 mins b/t each
B1: 3 Tough Power Cleans (over 185#) no rest
B2: 5 Challenging Box Jumps, no rest
B3: 12 KBS - 2pood, rest 3 mins x 4
C: Back Ext x 20, rest 1 min x 3

A: I probably screwed this up.. I used a clean grip and this was probably the hardest thing I've done in a while.. used 185 for all the sets.. Couldn't hold on for 6 reps unbroken, had to re-grip at the bottom of each rep.
B1: 195
B2: 42"
B3: 70#
C: Unbroken

Saturday

A: Weighted Prone Chin Up @ 21X0, 3-5, rest 2:30 x 5
B: Pendlay Rows @ 32X2, 5-7, rest 3 min x 4
+
M.A.P. Training on Airdyne
:30 @ 85% Sustainable Pace
:30 @ 50%
x 25 - rest 1 min off Bike Every 5 sets

Results
A: 40# x 4reps x 2sets, 45# x 3reps x 3 sets
B: All sets 5 reps @ 155#
+
MAP Training.. I measured RPM's on my efforts:
85% - 72-76rpms
50% - 45-50rpms

Chili CookOff tonight.. Should be coming home with the Trophy, rest day tomorrow and then my parents are in town for a while.. should be a nice, stressful few weeks :)

Friday Training

Warm Up:
Goblet Squat - Bottom Position Holds
Back Ext - Slightly Above Parallel to Floor, Focus on Posture and Thoracic Ext.

A: 3 Rounds of the Burgener Warm-up with Empty Bar
B: Behind the Neck Snatch Grip Push Jerk x 1 + OHS x 1, rest 2 min x 8
*work to a heavy but clean load
C: 3 Position Power Snatch (Thigh, Knee, Floor) x 3 Increase Load each set.

A: Complete
B: 135/155/165/175/185/190/195/200F/200 PR
C: 95/115/135

Haven't done any over head squatting since last year so this was an awesome feeling to hit a lifetime PR in this movement. Limiting factors here - posture and shoulder stability. Always ways to get stronger and I look forward to breaking this PR many more time down the road!

Snatch complex wasn't great.. still jumping forward here.. really need to spend some time on form with these O-Lifts. I'm going to start to dedicate one maybe two days a week to Tech Work on each lift.

Here is a video of one of my OHS working sets - 185# - http://youtu.be/k7YII2fNWQA

Here is the video of my 3 position Snatch complex - 115# - http://youtu.be/_t0y-bbLa7A

The Pursuit of Happiness

Been thinking a lot recently about certain Lifestyle Factors and the role they play in Fitness Goals and Overall Health. Things like Social Events, Friends, Food and Sleep Quality. I think I finally had a breakthrough..

 For the past few years I've been sort of stuck in a hole. I've done so much research about food, training, sleep, etc that I have actually hurt my chances of making any gains - Paralysis by Analysis.. In fact, I've seen myself go backwards with every new thing I learned.. I over analyzed everything to the point where I couldn't do or eat anything without thinking about how it would get in the way of my training goals.. So I would go weeks without having any rewarding food, months without going out to a party or having a few drinks with friends, and thinking up new excuses not to go out to dinner with friends or clients.. And when I wasn't doing those social things I actually got depressed and ended up spiralling out of control into multiple pints of ice cream and almond butter until I was sick in the stomach, the whole time feeling horrible because I was throwing away all my hard work. This just turned into a nasty cycle that would repeat its self for a few years. I would go a month or so on track but I had to stay busy with work. If I had any down time it was like I had two devils on each shoulder whispering in my ear to head to the nearest grocery store and go crazy.

It wasn't until recently I figured out I need to stop thinking!! When I looked back at my first few months in Crossfit, I really just had the basic info on food and training, did the work, had fun on the side and got the results.. So with that in mind I've stopped weighing and measuring my food and now I'm only focusing on food quality and that is it! I'm making an effort to be more social and go out more and meet new people, try new things and not thinking about how this might negatively effect my workouts. I'm happier now than I've been in years and I think people who are around me and know me can see the difference and even hear the difference in my voice and attitude..

YOU HAVE TO BE BALANCED.. just to sum this post up, I've found that Balance is my key. Instead of having a certain fitness goal, my goal is to be more balanced in Life not worrying about my Deadlift numbers or how many calories I'm eating today. I need to party more, have fun outside of the gym, train hard, eat smart, and get some rest. In doing so, I have seen great changes in myself just in these past few days - body comp is getting better, I have a great relationship with my food, and I just feel Happy with my Life. Like I finally filled in the missing puzzle piece I needed to complete the picture. Its great to have all the information I have, its another thing entirely to use it wisely and apply just the right amounts of everything to my daily routine.

Thursday Training

A: Bench Press @ 22X1, 6-8, rest 3 mins x 4
B: Trap 3 @ 3010, 8/Arm, rest :75 b/t arms x 2 - 20#
C: HandStand Hold - Accumulate 2  mins + 10 HSPU - Clean Full-ROM
D: GHD Situps x 12, rest 1 min x 4

A: 185 x 6/195 x 6/200 x 6/205 x 6
B: Complete with 20# DB
C: 8+2 HSPU/ 2 minutes done in 3 sets
D: Complete with two hands overhead- finally!!

Tuesday Training

Double Day
AM:
A) Front Squat @ 32X2; 4-6 reps, rest 3 mins x 4
B) Walking Lunges w/ KB in Front Rack; 16 steps, rest :90 x 4
C) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3

PM:
Run 400m @ 70%
-rest 3 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 90%
-rest 5 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 70%
-rest 3 mins.

AM Results
A: 185 x 4/175 x 4/x4/x4 - that 2 second pause in the bottom is nasty. Focused on staying very tight in the bottom. This movement felt very hypoxic to me.. I held my breath for the entire movement - 3 seconds down, 2 second hold and then 3 seconds up.. for me that's alot of time without oxygen under heavy load with only a few seconds to catch my breath and start the next rep. I can see where that underwater work would transfer over to my land work.

B: Three sets with 2 1.5pood KB(53 pounds) and then one set at 20kg or 44 pounds -
16 steps for each set - Unbroken/Unbroken/12-4/Unbroken
These were very nasty! Breathing heavy after each set.

PM Results
Thought I did a good job on pacing out the 70, 80 and 90% efforts. Not a very efficient runner so these types of workout are tough... I was able to achieve pretty good pose form for about 200m on each run but as I fatigued I lost form and I was trying to stay on pace. I look forward to improving this as this area is probably the biggest of my many weaknesses!
70% - 1:35
80% - 1:30
90% - 1:25
80% - 1:28
70% - 1:33
Calves are pretty sore but feel pretty good other than that. Looking forward to resting tomorrow!

Sunday Training

A) Wtd Chins @ 10% bwt 21X1 AMRAP (-1), rest 3 mins x 3
B) Ring Dips AMRAP(-2), rest 2 mins x 3
C) Press @ 32X2, 5-7, rest 3 mins x 4
D) Accumulate 180 seconds FLR on Rings
E) GHD Sit Ups x 15, rest 1 min x 3

Results
A) 8/8/6 with 20#
B) 15/12/10
C) 115 x 5/125 x 5/115 x 5/105 x 6
D) :60/:30/:30/:30/:30
E) Complete

Threw in the weighted chins that I missed a few workouts back. Everything else felt strong, but my core stuff was a little weak. The FLR killed my ability to be explosive on the GHDs for all three sets.

Saturday Training

A) Build Quick to a Tough 3 Rep Deadlift with Clean Grip
B1) Hang Power Clean, 2 Tough, No Rest
B2) 3 High Box Jumps, No Rest - Challenging Height
B3) KBS 2pood x 12, rest 3 mins x 4
C) Back Ext x 15, rest :45 x 4

A: 305#
B1: 185/205/215/215
B2: 36"/36"/40"/40"
B3: Complete Unbroken
C: Complete Fast and explosive

Thursday Training

Double Day
AM:
A) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3
B) Pendlay Rows @ 32X2; 8-10 reps, rest 3 mins x 3
C) TGU - 1 Heavy Rep Every Min for 8 Minutes/Arm

PM:
4 Sets @ 85%
Run 400 Meters
15 Box Jumps - 24"

AM Results
A) For some reason I did Dips instead of Chins here.. All sets done with One of the Big Chains over my neck. (estimated @ 22#)
 - 10/8/7 the pause at the bottom of this movement started to take its toll on my tri's in the last set
B) 95# x 10/ 105# x 10/x 10
C) 7 rounds done with 1.5 pood, 1 round done with 2 pood - Right arm felt much more stable with the heavy KB than my left. Goal is to be able to do all sets with a 2 pood in the near future. Really would like to build that upper body/shoulder strength.

PM Results
Time - 10:22
My legs felt horrible but I focused on form during the runs and that seemed to take my mind off it.. Keep the pace consistent on all the runs.. first time I haven't stopped or slowed down during a running workout. All jumps were unbroken.

Wednesday Training

Double Day
AM
A) Front Squat @ 32X2, 3-5 reps, rest 3 mins x 4
B) BB Split Squat @ 32X2, 4 reps/leg, rest 1 min b/t legs x 4
+
100 Wall Ball Shots - All Out Effort 20# ball

PM
Swim/Recovery Day
- 10 Minutes Freestyle in Z1; Bilateral Breathing - Nice and Easy.
- Rest 5 Minutes in Water
- Underwater Max Meter Attempts x 8, rest 1-2 mins b/t.
- 10 Minutes Freestyle in Z1; Bilateral Breathing - Nice and Easy.

AM Results
A) 185 x 3/195 x 3/185 x 3/185 x 2F/175 x 3
B) 95/85/85/85 x 4/leg
+
100 Wall Ball Shots - 4:42

PM Results
Bilateral Breathing was pretty easy.. Much better on my right side.. May need to look into ear plugs to keep the water out, other than that this was easy.
Underwater attempts - I found a pretty efficient way attack these max attempts but I'm sure there is something more efficient out there. I was consistently swimming 23-25 meters on each attempt.
This last ten minutes of freestyle swimming really fatigued my shoulders.

Saturday Training

Slept in this morning.. I guess I forgot to set my alarm. So I faked a dentist appointment so I could get my workout in this morning.. Gotta have your priorities in line!! Great crew at the gym, good energy and goo people make for a great session! Much better than 0530 by yourself.

A) Push Press @ 32X2, 4-6, rest 3 mins x 4
B) TRAP 3 @ 3010, 8/Arm, rest 1 min x 3
C) HSPU - AMSAP of 4 Unbroken in 10 Minutes
D) Side Bridge 3 sets of :30/side, rest :10/side

Results
A) 185 x 4/185 x 4/185 x 2-175 x 2/175 x 4
B) Complete with 15# DB... I think I'm ready to move up here to a 20# DB
C) Total 11 sets, 9 with ABMAT, 2 without.. I also played with hand position. Started out narrow and went wide on the last 5.
D) Complete

Friday Training

A) Hard 300m Shuttles with a 50m Turn Around, rest 7mins x 4
rest 10 minutes
B) Prowler Push for as many meters in :60, rest 7mins x 4
rest 10 minutes
C) GHD Situps x 12. rest 1min x 3

Results
A) Complete - felt like my form was spot on here.
B) Complete at 185# - wrong form, need to get lower, back flat
C) Complete - fast and explosive

Wednesday Training

A) Body Weight Strict Chin Ups @ 22X2 AMRAP (-1), rest 3 x 4
B) Pendlay Rows @ 32X2 6-8, rest 3 x 3
C) Flat Bench Powell Raises @ 3010 8/Arm, rest 1 min/arm x 2
+
:20 Standing Airdyne Sprints, rest 5 minutes x 6

Results
A) 8/6/5/5
B) All @ 95# x 8
C) All@ 15# x 8

Shortened the rest periods on the sprints... Legs were very sore from yesterday but I had a lot of sprinting power in :20 compared to my last attempt at :30 and I also felt I recovered better and fast. So my rest periods went from 5 minutes to 4.  Did a pretty good job of keeping RPM around 95 - 100 on each sprint.
Taking a rest day tomorrow.. I slept horribly last night and I'm very sore. I've been training around 10:00am and now switching to 5:00am workouts is taking its toll on me. I'm going to reassess this early morning training and see if I can't move the majority of my training to after work. I usually don't have the energy levels in the PM like I do in the AM but I feel like that is turning around. I feel better all day now when I get more sleep and I think training in PM might be better for my overall health and fitness goals.

Tuesday Training

A) High Bar Back Squat with Chains @ 30X2; 5-7 reps, rest 3 mins x 3
B) BB Split Squat @ 32X2, 5 Reps, rest 1 min b/t legs x 5
C) Prowler Push (200#) 40 Meters, rest 2 mins x 6 - Hard and Fast

Results
A) 175x5/185x5/175x5 + Chains for all - Focused on keeping chest up and high bar position
B) 95# BB for all x 5
C) Complete

Felt pretty good with the high bar position. Didn't go crazy with the weight, instead I focused on the tempo and keeping my posture tight throughout the movement.

Sunday Training

A) Weighted Bar Dips @ 20X1, 6-8, rest 3 mins x 3
B) DB Ext Rot. @ 3010, 8-10, rest 1 min b/t arms x 2
C1) Ring Push ups AMRAP (-2), rest :20
C2) 1 Arm DB Rows @ 31X2, 6-8, rest 1 min b/t arms x 3
+
2 Muscle Ups
5 Burpees
15 Box Jumps 20"
rest 3:30 x 3

Results
A) All dips 6 reps at 40#
B) All rots. 15# DB x 8/arm
C1) 15/15/15
C2) 65# DB x 8
+
All muscle ups unbroken as well as the burpees and box jumps.

Saturday Training

A) Build Quickly to a Tough 5 Deadlift
B1) 3 Tough Hang Power Clean, no rest
B2) 3 Explosive Broad Jumps. no rest
B3) 15 KBS with 1.5pd, rest 3 mins x 4
C) Back Ext - 15 reps, rest 1 min x 4

Results
A) Built to 285 in 4 sets
B1) 185# unbroken for all sets
B2 and B3 complete
C) Complete

Focused on being explosive on my back extensions and controlled on the way down. Goal was to be fast and explosive in my hips today so that was my main focus. I actually felt pretty good on all the movements. Still think I need some work on my deadlift but that will come around.

Friday Training

A) Weighted Mixed Grip Pulls, 2-3 reps @ 21X0 x 5
B) Pendlay Rows, 4-6 reps @ 32X2 x 3
C) DB Single Arm Rows, 4/arm @ 32X1 x 7
Then
:30 Standing Airdyne Sprints, rest 4:30 x 5

Results:
A) 50 x 3/53 x 3/2 pood x 3/x3/x2
B) 105 x 6/x6/115 x 6/x6
C) All done with 80# DB
Then
Calories per sprint - 23/20/16
Train wreck on these sprints.. Did 3 sprints. Couldn't recover during the rest and I so much lactic acid built up I felt like I was gonna puke. I could barely stay standing on my 3rd sprint. Cut it short to 3 sets and talked to coach about this.. That was about a 50% increase in work compared to my last :20 standing sprints and I wasn't ready for it. He cut my time back down to :20 and increased my rest to 5 mins.

Wednesday Training

A) Tuck Jumps x 5, rest 1 min x 3 Low Ground Reaction Time
B) Power Snatch Tech Work - 10 mins.
C) OHS x 5 x 3
+
"Snatch Complex"
Power Snatch - OHS - Squat Snatch

A) Complete
B) Complete
C) 135/135/155
Complex - 135#

All this overhead work was very different for me. Not putting anything overhead for a few months really took a lot out of my shoulders, especially after yesterdays shoulder workout. I need to work on some OHS form and back squat form (torso position, bar position etc). Will be seeing some goblet squats in my programming.

Tuesday Training

A: Push Press @ 32X2, 3-5 rest 3 mins x 3
B: Trap 3 @ 3010, 8 reps/arm, rest 1 min b/t arms x 3
C: Handstand Holds - Accumulate 3 minutes + 5 Full ROM HSPU's
D: GHD Situps 3 x 12, rest 1 min

Results
A: 175 x 3/3/185 x 3
B: 20#/15#/15# all 8 reps per arm
C: 5 unbroken HSPU Head to Ground then 3 mins in 4 sets
D: Both Hand to Floor

Sunday Training

A) Back Squat with chains @ 30X2, 5-7 reps, rest 3 mins x 3
B) Prowler Push for 40 meters with a 180# prowler, Hard and Fast, rest 1:30 x 4
then
12 Minute AMRAP
200m Run
15 Box Jumps 20"
15 Push Ups

Results
A) 185 + All the chains not touching the floor x 5 for 3 sets
B) Complete
AMRAP
6 Rounds

Felt like I stayed consistent on the AMRAP.. I would say I went at a pace I could have kept up for a few more rounds.. I'll say 85% -90% effort. All Box Jumps unbroken and I broken at 10 on the push ups for all sets. My goal on the run was to just keep running.. focused on some pose tech as mush as possible. Squats felt good.. Very Different with the chains.. felt the bar shaking around and pulling me down. Prowler pushes were fast and powerful. Sled felt very light.

Saturday Training

A: Body Weight Strict Chins - 22X2 AMRAP (-1), rest 3 mins. x 4
B: Pendlay Rows 32X2, 5-7 reps, 3 mins rest x 3
C: Single Arm DB Rows 31X1, 3/Arm, rest 1 min/ b/t x 7
Then
:20 Airdyne Standing Sprints
Calories
1) 15
2) 15
3) 15
4) 13
5) 13
Those last two sets burned liked crazy.. I felt like I kept a consistent sprint pace for the first 2 even 3 sets for all :20, but the last two sets I fell off around :16-:18 and just tried to hang on. Produced a lot of lactic acid.

Friday Training and Diet

A) Muscle Up Tech Work for 10 mins.
B) Ring Inversions x 10
C) 1 Heavy TGU/Arm On the minute for 8 mins.
D) Shoulder Mobility

Results:
Pretty easy day today.. Just worked some skills on the rings and did a bunch of different shoulder stuff.
A) Mostly singles and then worked some doubles.. No False Grip was a fail
B) Completed Unbroken
C) 20kg bell
D) Band work, pvc dislocations, and lax ball work

Wednesday Training

A: Build Quickly to a Tough 5 Deadlift with clean grip
B: Clean Pulls at 125% , 5 singles with 2 mins rest b/t
C: Power Clean Dbls, Tech Reps, rest as needed x 3
+
3 Touch n Go Cleans
7 Burpee High Jumps
rest 2:30 x 5

Results
A: 275
B: 255
C: 185
+
All rounds done with 165# and under :30

Felt like I have no explosiveness in my hips or leg drive.. It will come back with some practice... After a summer of no cleans or hip work, this was to be expected!

Tuesday Training

A: Weighted Bar Dips @ 20X1, 8-10 reps, Rest 3 mins x 3
B: DB Ext Rotations @ 3010, 6-8 reps, Rest 1 min b/t arms x 2
C: Ring Push Ups w/ Feet Elevated, AMRAP (-2), Rest 3 mins x 3

Results
A: 35# Plate x 8/8 30# KB x 8
B: 20 x 7/15 x 8
C: 18/14/12

Felt strong on all the movements except for the DB Ext Rotations.. Need some work there.
Skipped my normal post work out meal of Sweet Potato and just took in some Protein with my normal dose of Bcaa's and Glutamine.

Catching Up

Went to Disney World with my Dad and Sister over the weekend. Had a great time riding rides and doing a lil wine tasting during the International Wine Festival. It Got Ugly!!

Anyways, back on the rails today.

I hit my second workout the morning before we left to go to Disney.

10/14/11
A: Power Clean Singles  - 10 Minute clock. Technical/Heavy Reps
B:Pendlay Rows@ 31X2 5-7 reps, rest 2 min x 3
+
On a 3 minute clock:
Airdyne Sprint - 10 Cals
15 Anch. Situps
10 Pull ups
Rest remaining time x 5 sets

Results:
A: 205 - form was ugly. This wasn't my 1RM.. just sorta testing the waters here with this movement.
B: 115 x 7 x 3
Couplet
Felt like I pushed it the entire time and kept the pace up each set. The only thing that I lost was my grip. It just completely failed on me on the 4th and 5th rounds. My hands are so out of shape. I've been doing pull ups on nice soft cushion bars all summer. Need to get my hands back in shape!

Today:
A: Front Squat @ 21X1 5-7 reps, rest 3 min.
B: Rev Sled Drag, consistent pace, Toe to Heel for :60, rest 4 mins walking. x 4
C: DB Walking Lunges, Mod Load, 16 steps, rest :45 x 3
+
3 Sets at 85% Effort
10 Cals on Airdyne
20 Anchored Situps
10 KBS Heavy
rest 3:30

Results
A: 165/175/185/190F x 4
B: 180# sled
C: 45# DB's
Triplet felt good. rounds were around 1:30 - 1:40 (I didn't really pay attention to time, just effort)
used a 2 pd and focused on stayin in the heels and not standing up on my toes. Each rep was flat foot entire time with lots of hip drive.

Day 1 of New Programming

Had a nice chat with Coach Anthony yesterday morning.. We talked about my training this summer and the changes I made with my body. We talked about my food and finding a plan that works best for me. But most importantly we talked about my Goals and what we were going to do to reach them. We devised a plan to hit some weak spots and continue to build my engine. I would like to keep getting stronger and bigger but at the same time keep some Energy system in there to reach my desired level of leanness. He also gave me a list of blood work and hormone levels that I need to test very soon. It was a great, informative meeting and I left feeling like we were on the same page and that he had my best interest in mind. I trust him completely as a coach to know what I need and when I need it!

Today
Needed to find a couple of Maxes today.
1RM Close Grip Bench Press
8RM DB Split Squat
8RM DB Ext Rotations
Then
A) DeadLift Wave: 6-4-2-6-4-2, rest 3 mins b/t
B) GH Raises vs Light Band: 3 x 10-12, rest 1 min
C) :30 Row Sprints, rest 1:30 x 8

Results
1RM CGBP - 255#
8RM DBSS - 70#/Hand
8RM DBExR - 22.5 (need some work here)
A) 185/235/255/ 235/255/275 - The first wave was more of me testing the waters with my back. Felt pretty good so I pushed it a little in the second wave but not to my max. Just good strong reps with perfect form.
B) All sets with Red Band x 12 reps
C) Measured Meters/:30
166/167/165/164/160/160/156/158 - Recovery was good for the first four or five sets, but then I started falling off the rower on the last few sets very out of breath.

Overall very happy with today's output.. Got to test some movements, test my body and do somethings I haven't done in a while or have never done before (GH Raises with bands). Looking forward to this programming!

Food
Post Wod - Sweet Potato with Protein

Meal 1 - Beef, Kale, Avocado and Tomato Sauce

Meal 2 - 5 Egg Omelet with Mushrooms and Onions

Meal 3 - Grassfed Tenderloin with Baked Broccoli and Grassfed Butter

The Boy is Back in Town + Playing Catch Up

Back in Naples!!
It was a good summer up north in New Jersey.. I had some set backs with diet but managed to stay consistent with my training and eventually found a groove with my life. I had a bit of break through mentally. The past few weeks I haven't weighing and measuring anything, just eating good proportions and eating til full. I'm now a lot less neurotic about my food and feel like a big weight has been lifted off my shoulders!

Spent all of last week in Altoona at home, relaxing with family and friends. Stress levels were at an all time low and it felt great to just not worry about work or anything for that matter.. No schedule, No timeline, I could wake up and take my time, head to the gym whenever I felt like and stay as long as I wanted to. I was training at a Planet Fitness.. If you've never been to a Planet Fitness, they have no free Bar Bells and they have a Lunk Alarm. It goes off anytime you drop a weight or grunt/breath heavy.. That's all you need to now about this place. I hated it!! But I made the best of a bad situation and got some work in. Body Building stuff mostly.

On one of my last workouts in NJ, I was doing my deadlifts and felt a nervy pinch just about my right glute. It hurt like hell for about 4 day... even to sit down. Then I went for a 5 RM Squat in Altoona and felt that same nerve pinch again and then just yesterday in Naples I tried to squat again and I felt it in my warm ups. Not sure whats going on here but I don't think I'll be squatting or deadlifting for a while until this heals!

Yesterday
A1) Back Squat 5x5 - 135/155/175 pinch
A2) Shoulder Press 5x5 - 125/130/130/135/135
B1) KBS 1.5pd 21 x 3
B2) OH Plate Lunges 20 x 3 with 45# Plate
C) Slow GH Raises 3 x 15

Today
A1) Wtd Chin Ups Sup Grip 5x6-8
A2) Wtd Bar Dips 5x6-8
B1) Plyo Push Ups 4 x 12
B2) Unbroken Dbl Unders 4 x 25
C1) Anch. Wall Ball Toss Situps 4 x10
C2) FLR 4 x 30 seconds

Results
A1) 30# x 6/6/6/7/6
A2) 30# x 7/7/7/7/8
B1) Complete
B2) Complete
C1) 20# Ball Complete
C2) Complete Unbroken

Thursday Training and Diet

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec


Results
A1: 155 x 10/ 145 x 10/10/10
A2: 155 x 10/ 145 x 10/10/10
B1: 40 x 12 x 4
B2: 115 x 12/ 135 x 10/10
- High Hang Clean Pulls with a 1 sec hold at top
  135 x 12/185 x 10/ 185 x 10
C1: 55 x 15/15
C2: 50 x 12/15

Diet
Post Wod (10:00am) 16 Hour Fast
30g of Carbs and Protein - Sweet Potato and Whey
+ Glutamine and Bcaa's

Meal 1 (11:00am)
Tuna Steak with Roasted Broccoli and Avocado

Meal 2 (12:30pm)
5 Eggs with Onions and Salsa

Meal 3 (2:00pm)
5oz Ground Bison with Collard Greens and Tomato Sauce

Blocks
Protein: 21
Fat: 38
Net Carbs: 7

Interesting Observation

So I had a very nice surprise waiting for me in the bathroom this morning. Not what your thinking!!! When I woke up and went to the mirror this morning I looked more lean and tighter than I've looked in the past 2 weeks. When I jumped on the scale another nice surprise.. Over night I had dropped 5 pounds, Like That! How, Why?

So I looked back and thought about everything I've been doing the past 15 days or so.. Low Carb, Low Calorie, Same training protocol, same meal schedule, same blocks.. and nothing. No change in mirror or on the scale.. And then after my training session on Tuesday I decided, with the OK from coach Anthony, to start to introduce a small amount or Post Workout Carbs. So I ate some sweet potato and whey protein right after my workout (about 30g of Carbs and Protein). That was it!! That's what my body needed. I just spoke to coach and told him what happened.. I said "I lost 5 lbs last night" and came right back with "I bet you looked leaner and tighter too!" Like he knew all along what was going to happen :) He went on to explain that I took in just the right amount of carbs that my muscles need to replenish glycogen and draw myself out. If I had done to much I would have looked puffy and bloated. Another nice thing was my recovery was 10 times better than it has been!

So I will just repeat the exact same thing for the next 15 days and see how I look and feel and then either increase or decrease if needed.

Wednesday Training and Diet

- Rest Day -

Diet
Meal 1 (10:00am) 17 Hour Fast
7oz Bison with Collard Greens, Tomato Sauce and Garlic Ginger Vinaigrette

Meal 2 (1:30pm)
5 Eggs with Onions

Meal 3 (6:00pm)
Tuna Steak with Asparagus and Avocado

Blocks
Protein: 19
Fat: 45
Net Carbs: 3

Tuesday Training and Diet

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec

Results
A1: 40 x 12 x 4
A2: 10/10/10/10
B1: 40 x 12 x 4
B2: 45 x 10/12/10
C1: 185 x 10 x 3
C2: 85 x 10 x 3
D1: 35 x 10 x 2
D2: 30# EZ Bar x 2

Diet
Post Wod (7:00am)
30g Cho/30g Protein - Sweet Potato and Whey + Glutamine and Bcaa's

Meal 1 (8:00am)
4 Egg Omelet with Onions

Meal 2 (11:30pm)1 Can of Tuna with Spring Mixed Lettuce and Olive Oil

Meal 3 (4:30pm)
7oz Chicken with Roasted Broccoli, Avocado Slices & Ginger Garlic Vinaigrette

Blocks
Protein: 21
Fat: 46
Net Carbs: 5 

Monday Training and Diet

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

Results
A1: 95 x 10 x 4
A2: Hands to Chest; 4 x 10
B1: 250 x 12 x 3
B2: 135 x 12 x 3
C1: 75 x 10/65 x 10
C2: 25 x 10 x 2
D: 3 x 10 Swiss Ball J-Knife

Diet
Post Wod (9:30am)
Glutamine and Bcaa's

Meal 1 (10:15am) 17 Hour Fast
5 Egg Omelet with 3oz of Bison

Meal 2 (1:30pm)
Ground Bison and Collard Greens with Tomato Sauce

Meal 3 (4:30pm)
7oz Chicken with Roasted Broccoli, Avocado Slices & Ginger Garlic Vinaigrette

Blocks
Protein: 21
Fat: 48
Net Carbs: 3

Sunday Training and Diet

Had a very slow day at work yesterday.. Hit my normal workout in the morning and was feeling pretty good after. Had a lot of energy. Went to work, did the few lessons that I had and then started searching the crossfit website.. I actually found a crossfit gym had just opened up recently about 10 minutes away from me and they had open gym hours from 2-4pm. So I decided to go check it out and maybe do a little something while I was there.. nice people, nice place, typical crossfit program.. No thought, just the "how can I kill my clients today" type training. No way I will ever go back or sign up for classes, but perhaps go for the open gym hours and just do some fun stuff. So I got in, talked to the owners for a little bit and they agreed to let me do some Snatch work. I told them, I've been working out in a Hotel gym all summer long and haven't put any weight overhead since I got here in fear of dropping it and being kicked out. So I started doing some power snatch, just light weight, 3 reps, Hang Power Snacth etc.. Then Started doing some full Snacth work and it felt amazing. I never felt so strong in the bottom before.. I really felt like I could have stood up with anything. So I started increasing the weight and by the end of the hour I hit 190 x 3 Squat Snatch. That's a big personal best for me. And for someone who has not practiced this technical movement in a long time, I was freaking pumped! I lost a few out in front like always.. I know my form needs some serious TLC, but I never felt stronger in first pull and at the bottom standing up with the weight. Very excited to get back to Redline and start working with coach again on some O-Lifts and start putting some weight overhead! One week left at work! One or two weeks in Altoona and then Naples.. Here I come!

30 Minutes on the Bike this morning in Z1 Fasted.

Diet
Post Wod (6:30am)
Glutamine and Bcaa's

Meal 1 (10:00am) 16 Hour Fast
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (1:30pm)
Organic Ground Turkey and Collard Greens with Tomato Sauce

Meal 3 (4:30pm)
6oz Chicken with Roasted Broccoli & Avocado Slices

Blocks
Protein: 21
Fat: 43
Net Carbs: 3

Saturday Training and Diet

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

D: FLR 5 x AMSAP

Results
A1: 95 x 12/115 x 10/125 x 10/135 x 10
A2: 115 x 12/ 135 x 10/10/10
B1: 40 x 12 x 4
B2: 95 x 12/115 x 10/10
C1: 50 x 15/12
C2: 50 x 12/12
D: Total Time in 5 sets = 3:34


Diet
Post Wod (6:30am)
Glutamine and Bcaa's

Meal 1 (7:30am)
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (12:00pm)
5oz Halibut with Mixed Greens and EVOO

Meal 3 (4:30pm)
6oz Chicken with Steamed Broccoli, Avocado Slices and Garlic Ginger Vinaigrette

Blocks
Protein: 20
Fat: 66
Net Carbs: 2

Friday Training and Diet

Warm-up: Shoulder exercises @ 3010, 3 x 8 reps
DB Ext Rotations, Powell Raises, and Trap 3

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec.
E: 2 sets of 10 Swiss Ball Jack Knife

Results
A1: 30 x 12 x 4
A2: 10/10/10/8-2
B1: 30 x 12 x 3
B2: 40 x 12 x 3
C1: 135 x 12/185 x 10/10
C2: 75 x 10/10/10
D1: 35 x 10/30 x 10
D2: 30# EZ Bar x 10/20# EZ Bar x 12
E: Complete 

Diet
Post Wod (9:00am)
Glutamine and Bcaa's

Meal 1 (10:00am) 17 Hour Fast
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (1:00pm)
5oz Halibut with Mixed Greens and EVOO

Meal 3 (4:30pm)
6oz Chicken with Steamed Broccoli, Avocado Slices and Garlic Ginger Vinaigrette

Blocks
Protein: 20
Fat: 66
Net Carbs: 2

Thursday Training and Diet

-Complete Rest Day-

Diet
Meal 1 (9:00am) 16 Hour Fast
5 Eggs with 3oz of Bison

Meal 2 (1:00pm)
5oz Baked Halibut with Mixed Spring Greens and EVOO

Meal 3 (4:30pm)
4oz Bison and Collard Greens with and Avocado and Ginger Garlic Vinaigrette

Blocks
Protein: 18
Fat: 58
Net Carbs: 2

Wednesday Training and Diet

Been having some crazy cravings for Junk Food the past two nights - peanut or almond butter, ice cream, chocolate etc.. But I dealt with it and I think I may be out of the woods.. Its always later in the day when I have nothing to do and I'm bored. Normally I would just give in and go on a two day bender where I eat around 5-7,000 calories of just straight up junk food. Not the best thing for health and longevity.. With my new goals in my mind, I was able to put these thoughts to back of my brain and started doing some busy work around the house to keep my mind off it and before I knew it, I was tired and ready for bed.. I know this all sounds silly, but this is a huge step for me.. In the past when I went months without junk food, I had something I was training for - The Crossfit Sectionals.. I needed something to shoot for and I've got that now! Not going to share it here but I've got it and that's what counts.

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

Results
A1: 65 x 12/85 x 12/95 x 10/10
A2: 10/10/10 chest slap/10 chest
B1: 250 x 12/12/12
B2: 135 x 10/10/10
C1: 65 x 12/12
C2: 25 x 12/10


Diet
Post Wod (7:30am)
Glutamine and Bcaa's

Meal 1 (9:00am) 16 Hour Fast
6oz Bison with Collard Greens and Tomato Sauce

Meal 2 (1:00pm)
1 Can of Tuna with Mixed Spring Greens and EVOO

Meal 3 (4:30pm)
5 Egg Omelet + 3oz Bison

Blocks
Protein: 19
Fat: 46
Net Carbs: 2

Tuesday Training and Diet

Going to keep all of my leg exercise very light today. Not going to push it, just going to test my legs, see how I feel and then go from there. Focus will be on form and tempo. DO NOT want a repeat of my last leg workout.

A1: Front Squat Light @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: DB Step Ups Light  @ 20X1 4 x 10; rest 60 sec.
B2: Straight Leg Deadlift Light @ 4010 3 x 10; rest 60 sec. 


C1: Lunge Light and Fast ; 4 X 12-15; rest 60 sec.
C2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

D1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
D2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

Results
A1: 95# x 12/10/10/10
A2: 135 x 10/10/10/10
B1: 25# Russian x 10/10/10/10
B2: 135 x 10/10/10
C1: 25# x 16/16/16
C2: 95 x 12/12/12
D1: 45 x 12/12/
D2: 50 x 12/12
E: Hanging K2E, 3 x 10 Slow and Controlled
F: DB Side Bends 2 x 10/side Slow and Controlled with 40# DB

Notes:
Felt great today with all my leg workouts.. Felt very strong in the bottom of the front squats and fast and strong on the way up. Still kept the weight light even though I think I could have pushed it up a bit. Slowly but surely!


Diet
Post Wod (10:00am) 17 Hour Fast
Glutamine and Bcaa's + 3oz Chicken

Meal 1 (11:00am)
5 Egg Omelet with Raw Goats Milk Mild Cheddar Cheese

Meal 2 (1:00pm)
Groud Turkey with Collard Greens and Garlic Ginger Vinaigrette

Meal 3 (4:30pm)
6oz Yellowfin Tuna Steak with Roasted Asparagus, and Avocado Slices

Blocks
Protein: 21
Fat: 66
Net Carbs: 2

Monday Training and Diet

30 Minutes of Cycling Fasted.. Kept the Heart Rate around 130bpm.

 Feeling great the last two days.. Energy is back up and aside from a little congestion in my head, I feel awesome.. Leg is even feeling good.. Definitely not a strain or pull.. Probably just a nasty cramp due to poor conditioning (taking so much time off and then rushing back into the gym with too much weight.) Going to rest up today and continue icing the leg, even though I feel no pain today, so I can be ready to go with some light leg work tomorrow morning. Diet is on point, sleep has been getting better and better every night. Its amazing how good my body feels on a very limited carb intake. Will continue this very low carb, low calorie protocol for the next few weeks and then I will start to add in some protein post wod for a few weeks and then add in carbs and protein post wod. This recipe has worked in the past so I'll give it another go and see if I can duplicate the results of the past.

Meal 1 (10:00am) 17 hour fast
5 Egg Omelet with Raw Goats Milk Mild Cheddar Cheese

Meal 2 (1:00pm)
1 can of Tuna with Mixed Greens and EVOO

Meal 3 (4:30pm)
8oz Chicken Breast with Roasted Broccoli, and Avocado Slices

Blocks
Protein: 18
Fat: 57
Net Carbs: 4

Sunday Training and Diet

A1: Croc Rows @ 3111; 3 X 10-12; rest 60 sec.
A2: Clap Push Up; 3 X 10; rest 45 sec.

B1: Alt DB Shoulder Press @ 2010; 3 X 10/arm; rest 60 sec.
B2: Seated Cable Row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

Results
A1: 80 x 10/90 x 10/10
A2: 10/10/10
B1: 40 x 16/ 35 x 20/20
B2: 150 x 10/ 135 x 10/10
C1: 65 x 10/10
C2: 25 x 10/10

Meal 1 (7:30am)
5 Egg Omelet with Onions

Post Wod (12:45pm)
3oz Bison & Glutamine and Bcaa's
Meal 2 (1:45pm)
1 Can of Tuna with Mixed Greens and EVOO

Meal 3 (4:30pm)
6oz Chicken and Asparagus with Avocado Slices
Blocks
Protein: 19
Fat: 48
Net Carbs: 1.5

Saturday Training and Diet

Felt a lot better this morning.. Got around 12 hours of sleep last night. Went to the gym and was going thru my normal warm-up routine. Started doing my air squats, went down for the first one and at the bottom I got the worst sharp pain running up the inside of both thighs, more specifically my right thigh.. The pain was unreal, I could barely walk around with it. I spent an extra 10-15 minutes on the ground trying to stretch it out and see if I could workout today.. It never got better so I skipped all the leg stuff and just did the upper body workouts. Not sure what happened here.. I was really sore yesterday from the front squats, I might have just over done it a bit after coming off a long layoff where I pretty much did nothing but sit and lay on the couch. Don't think its a tear or a major pull, just a strain. I thought it was a cramp at first but it never loosened up, it was just a constant sharp shooting pain. It hurt the worst when I was laying down on my back with my knee bent pulling to my chest.. With my leg straight I felt no pain, but the bent knee was nasty. Just going to stretch and mobilize all day and see how I feel tomorrow morning after a long warm-up.

A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec
Results
A2: All Body weight 10/8-2/7-3/6-4
B2: 40# x 12 x 4 sets
C2: 95 x 10/75 x 10/10
D1: 40 x 10/35 x 10
D2: 30# EZ Bar for 10/10

Meal 1 (11:00am) 18 hour fast
5 Egg Omelet with Onions

Meal 2 (1:00pm)
Salmon with Mixed Greens and EVOO

Meal 3 (4:30pm)
Bison with Broccoli, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,568
Protein: 130g
Fat: 94g
Net Carbs: 20g

Friday Training and Diet

Gave a few lessons yesterday in the cold and rainy weather.. Woke up this morning feeling worse than I have in the last few days.. This is starting to get really old really fast.. I need to start getting better. My goal today is to drink lots and lots of water, rest and try to recover.. No workout or cardio today. Just some good couch time.

Meal 1 (11:00am)
5 Egg Omelet with Onions

Meal 2 (1:00pm)
Salmon with Mixed Greens and EVOO

Meal 3 (4:30pm)
Bison with Broccoli, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,568
Protein: 130g
Fat: 94g
Net Carbs: 20g

Thursday Training and Diet

Woke up and started moving around 6am this morning... Felt pretty good, 70% or so, a little sore from yesterday but other than a minor head cold, I am starting to get my energy back. I still the weight semi light and focused on tempo and short rest periods.. I was breathing pretty heavy during this workout and worked up a nice sweat.

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

Results
A1: 95 x 12/12/12/135 x 10
A2: 135 x 10/10/10/10
B1: 50#/hand x 12/12/12/12
B2: 95# x 12/12/12
C1: 45# x 12/12
C2: 50# x 12/12
D: Hanging Controlled Knees 2 Elbows; 2 sets x 10 reps

Diet

Post Wod - Bcaa's and Glutamine

Meal 1 (8:30am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (12:00pm)
8oz Sliver Brite Salmon with Salad and EVOO

Meal 3 (6:30pm)
Bison with Collard Greens, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,593
Protein: 130g
Fat: 94g
Net Carbs: 15g

Wednesday Training and Diet

Finally got back to the gym this morning.. Felt like I was at about 75%... Just got in and got myself moving again.. Kept the weight pretty low and worked on tempo and form. My heart rate went up fast and early so I took my time but still got in a good workout.

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

A1:45# x 12/ 65# x 12/12/12
A2: All Unbroken
B1: 230 x 15/15/15 slow and on tempo
B2: 150 x 10/10/10
C1: 65 x 12/10
C2: 25 x 12/10 decline bench

Diet

Post Wod - Bcaa's and Glutamine

Meal 1 (7:20am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (12:30pm)
8oz Sliver Brite Salmon with Salad and EVOO

Meal 3 (6:30pm)
Bison with Collard Greens, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,593
Protein: 130g
Fat: 94g
Net Carbs: 15g

Tuesday Training and Diet

Not quite back to 100% this morning. I would say I'm right around 60% actually. I still don't have the energy that I usually have in the morning.. Head is still stuffed up and I'm still mouth breathing for the most part. I decided to sleep in a little longer today and rest up and I might try a walk after work or possibly move some weights around depending on how I'm feeling. Really busy week of lessons and David is town.. I don't want to stress the system to much while he's here and have my performance at work suffer so I will be taking it easy until I'm ready to get after it.

Another 15-16 hour fast, just like yesterday, with some caloric restriction.

Meal 1 (9:00am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (12:30pm)
5oz Chicken with Salad and EVOO

Meal 3 (6:30pm)
Tuna Steak with Asparagus and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,424
Protein: 141g
Fat: 76g
Net Carbs: 14g

Back From the Dead

I've been on my death bed for the last 5 days or so.. Came down with a really nasty cold that sidelined me from any type of physical activity. However, it didn't seem to effect my appetite.. I ate all kinds of junk food... It's really all I wanted to eat - Peanut Butter and Jelly, Gluten Free Pizza, Ravioli's, Ice Cream, you name it and I ate it..I'm not proud of myself for letting go like that, but I did it for whatever reason and I don't want to do it again for a very long time.
I'm feeling a lot better today. I was able to get outside today and go for a little walk and soak up some sun. On my walk I came across this giant log so I flipped it end over end for about 100 yards or so.. Felt nice to move something around after being stuck in my bed for 120 hours. I will obviously play it by ear but I hope to try to get to the gym again tomorrow and move some light weight around.. at the very least, go on another walk or jog and try to get the heart rate up and break a little sweat..

Back on my regular meal plan

Meal 1 (12:30am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (2:30am)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Meal 3 (5:30pm)
Tuna Steak with Asparagus and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,482
Protein: 138g
Fat: 71g
Net Carbs: 18g

Wednesday Training and Diet

I was supposed to workout today but woke up feeling like absolute shit. Running a pretty good fever, no energy and have something nasty on the back of my throat. Very dizzy any time I try and sit up.. Taking it easy today. I woke up to hit the gym but ended up falling back asleep on the couch in about 5 mins. Don't really have an appetite today but I will try and eat like normal.


Diet

Meal 1 (8:30am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (11:30am)
4oz Chicken with Avocado

Meal 3 (2:30pm)
4oz Chicken with Avocado

Meal 4 (4:30pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,602
Protein: 139g
Fat: 88g
Net Carbs: 15g

Tuesday Training and Diet

- Rest Day -

Went to bed last night with wicked back pain. Spent the night stretching and trying to relax my lower back. I never take pain meds, but I could barely lay in my bed so I took 3 Advil and went right to sleep. Woke up feeling about 40 - 50% better. Its raining again today in NJ, so its a perfect day to just relax, rest and recover. May even do an ice bath later today. I also am doing some IF this morning, around 16 hours, and lots of hamstring stretching!

Diet

Meal 1 (10:30am)
5 Eggs Scrambled in Coconut Oil with some Goat's Milk Mozzarella Cheese

Meal 2 (12:30pm)
4oz Chicken with Avocado

Meal 3 (2:30pm)
Yellowfin Tuna Loin with Avocado Slices

Meal 4 (4:30pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,580
Protein: 138g
Fat: 86g
Net Carbs: 17g

Monday Training and Diet

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec

Today's Results
A1: 40 x 10/10/10/10
A2: 10/6-2-2/5-3-2/6-2-2
B1: 40 x 12/12/12
B2: 40 x 10/10/10
C1: 135 x 10/185 x 10/10
C2: 65 x 10/75 x 10/10
D1: 40 x 10/10
D2: 30# EZ Bar x 10/10
E: Hanging K2E Slow controlled down (30X1) 3 x 10; rest 1 min.
F: DB Side Bends @ 40# 3 x 12/side; rest :30/side

Meal 1 (9:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (10:30am)
4oz Chicken Breast with an Avocado

Meal 3 (1:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (5:00pm)
5.5oz Bison with Broccoli and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,631
Protein: 152g
Fat: 85g
Net Carbs: 17g

Times They are a Changing... again

OK Sorry folks...
You're all probably sick of these updates... Every week I'm trying something new with my diet.. For those of you who know me, you know I have the attention span of Oh hey look, a Butterfly!! Wait.. what was I talking about??

Anyways, after some thought and discussion with some friends, I've decided to just go back to what I know works for me! Nothing special here, no super loading carbs one day and then fasting for 12 days or anything like that. Its just simple Zone proportions (well, modified zone) meals. I'll probably throw some IF in there as well, but for the next 3 - 4 weeks, my diet will look like this. (this is strictly a leaning out process, I don't expect to get huge and grow muscle like crazy. I expect to shed weight!)

Zone Blocks
Protein: 20 - 21
Fat: 60
Carbs: less than 3 net
Calories: 1,650 - 1,700 a day

This Rx is from Robb Wolf's "47 Ways to Skin the Zone" piece. I did this way back when I first start Crossfitting and I was very lean. In fact, I was the lightest I had been since Jr. High School and yet stronger than ever! I took what Zone Rx'd me, which was 18 Blocks a day, and modified it... I increased protein, cut out 15 blocks of carbs and for every carb block I took out I added 3 blocks of fat. I will let this run its course until I hit my desired level of leanness, or until I start seeing noticeable drop offs in energy and workout performance.. After this I will increase to more Maintenance Levels of Calories and Macro nutrients (2,000/day, 1g protein/lb LBM, and start adding in more Carbs post workout only.)

To help keep me on track I will be taking pics every week. I think mirrors lie and I don't trust scales!! Then when I get back to Naples, I hope to have Anthony take some skin fold measurements just to add to the data. We have numbers from when I left and I don't think they have change much, if anything a few of them went the wrong way. Don't get me wrong, I'm definitely stronger now than I was when I left, but to be honest I would rather be lean.

So in the words of OPT.. Nothing Tastes as Good as Lean Feels!!
Onward

Sunday Training and Diet

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

D:Cable Chops High 2 Low @ 30X0 - 3 x10/side
E: FLR 5 sets for Max Seconds

A1: 95 x 12/115 x 10/135 x 10/135 x 10
A2: 135 x 10/ 145 x 10/ 10/ 135 x 10
B1: 50 x 12 x 4 sets
B2: 95 x 12/ 115 x 12/ 115 x 12
C1: 45 x 12/ 55 x 12
C2: 60 x 12/ 50 x 12
D: Complete using 80#
E: :55/:45/:32/:37/:35 = 204 seconds or 3:24

Notes:
Didn't go to failure on anything, I just made sure I stayed on tempo at a challenging weight that I could have gone for one or two reps. The FLR were very difficult for me.. my goal for this will be 300 seconds in 5 sets.

PM: 5 x :30 Hill Sprints, walk back.

Meal 1 (7:00am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:00am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,691
Protein: 146g
Fat: 90g
Net Carbs: 13g

Saturday Training and Diet

- AM Fasted Cardio -
Average Heart Rate - 130bpm
Post Wod - Bcaa's and Glutamine


Meal 1 (10:00am) 16 hour fast
5 Eggs Scrambled

Meal 2 (12:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 3 (3:00pm)
4oz Chicken Breast with an Avocado

Meal 4 (6:00pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,670
Protein: 140g
Fat: 95g
Net Carbs: 17g

Friday Training and Diet

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

D: Hanging K2E - Controlled, 3 x 10

E: Side Planks 3/side x :30on/:10off

A1: 95# x 10/10/10/10
A2: 10 x 4 UB
B1: 250 x 15/270 x15/15
B2: 165 x 12/12/12
C1: 75 x 10/ 65 x 10
C2: 25# x 10/10
D: Complete
E: Complete

Meal 1 (6:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:00am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,691
Protein: 146g
Fat: 90g
Net Carbs: 13g

Thursday Training and Diet

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec.

Today's Results
A1: 40 x 10 x 4
A2: 10bwt/-30x10/-40x10/-40x10
B1: 50 x 12 x 3
B2: 35 x 12/40x12/10
C1: 135 x10/185 x 10/10
C2: 85 x 10/65 x 10/10
D1: 20 x 12/25 x 10
D2: 40# EZ Bar x 8/30# EZ Bar x 10
E1: Kneeling Cable Crunch 160# x 15/12/12
E2: DB Side Bends 45# x 10/side x 3

Meal 1 (6:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:30am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
5oz Cod with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Broccoli and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,664
Protein: 146g
Fat: 91g
Net Carbs: 18g

New Workouts

Here are the Three New Workouts that Coach Anthony has programmed for me for the next 3 Weeks.

Coaching notes: Plenty of volume here, play around with loads and try not to hit failure. Lactate production, but not failure. The key to success here is time under tension

Workout A

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec.

Workout B

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec.


Workout C
A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C2:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec.

Wednesday Training and Diet

- AM Fasted Cardio -
Did 20 minutes on the Bike and another 10 minutes on the StairMaster. Average Heart Rate was 115bpm. This type of light cardio will start to be thrown in way more than usual, not just on rest days. My plan is to hit my workouts in the AM and then come back after work and do a cardio session in the PM before dinner.


Meal 1 (8:30am) 18 hour fast
5 Eggs Scrambled in Coconut Oil

Meal 2 (11:00am)
1 Can of Tuna with an Avocado

Meal 3 (2:00pm)
5oz Cod with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (5:00pm)
4oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,664
Protein: 130g
Fat: 98g
Net Carbs: 16g

Tuesday Training and Diet

A1: Dumbbell Altn'g Lunge @ 20X1; 15-20 reps; rest 45 sec  X 4.
A2: Lat Pull Down to sternum (neutral grip) @ 3211; 10-12 reps; rest 45
sec X 4.
A3: Lying leg curls (feet neutral) @ 5011; 10-12 reps; rest 45 sec X 4.
A4: Decl. DB Tricep Ext. @ 4011; 10-12 reps; rest 45 sec  X 4.
B1: Leg Press @ 2010; 15-20 reps; rest 45 sec  X 3.
B2: Seated Cable Row @ 4010; 10-12 reps; rest 45 sec X 3
C1: Cable Crunch 15 x 3 sets; 0 sec rest
C2: DB Side Bends 10/side x 3 sets; rest 0 sec rest


Last Cycle
A1: 65 x 20 x 4 sets
A2: 165 x 12 x 4 sets
A3: 155 x 12 x 4 sets
A4: 25 x 12 x 4 sets
B1: 290 x 20/310 x 20/320 x 20
B2: 165 x 12/10/10/10

Today's Results
A1: 50# x 20
A2: 170# x 10
A3: 145# x 12
A4: 25# x 10
B1: 270# x 15
B2: 165# x 10

Notes: Took a little off everything today.. My back was feeling a little tight the entire morning. Took a little less time between sets. Still not feeling great after that carb load.. definitely did something wrong. I'm going to cut calories down a bit lower this week and see where I'm at in 5 or 6 days..  I think What I'll end up doing is condensing the carb load window down to just Post workout and One meal an hour after that every 5 to 6 days. These longer feed windows are to much for my body to handle at the moment I feel. Live and Learn. Onward!!

- Got a great 3 Week Cycle of Programming coming up here from Coach Anthony -
Diet
Pre Wod (5:30am) - Cellucor C4 Extreme

Meal 1 (7:20am)
Post Wod - 1 Scoop Whey Protein and So Delicious Coconut Milk

Meal 2 (8:30am)
5.5oz Chicken Breast with an Avocado
Meal 3 (2:00pm)
6.5oz Bison with Broccoli, Avocado and Garlic and Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,645
Protein: 125g
Fat: 97g
Net Carbs: 17g

Monday Training and Diet

- The Day After the Storm -

Lots of water damage around town. Across the street the houses were flooded up above the front doors! We lost power and water around Noon yesterday but everything turned back on around 11pm. A lot of mud slide damage near the academy but other than that it was pretty mild.

Some notes on my Carb Load yesterday.. I think I over did the sucrose a little bit. I woke up a little foggy this morning and looked kind of smooth. I had to skip the early AM workout this morning but I will make it before Lunch time. Not hungry at all this morning so I will do a fast and eat after I train with some BCAA's pre workout.

A1: Back Squat @ 2010; 15-20 reps; rest 30 sec  X 4.
A2: Pronated Front Lat Pull down @ 3010; 10-12; rest 30 sec  X 4.
A3: DB semi stiff leg DL @ 4020; 10-12 reps; rest 30 sec  X 4
A4: Seated EZ bar French Press @ 3021; 10-12 reps; rest 30 sec  X 4.
B1: Seated abduction machine @ 3010; 10-12 reps; rest 30 sec. X 4.
B2: Seated rope rows to face @ 2111; 10-12 reps; rest 30 sec  X 4
C1: Kneeling Cable Crunch: 3 x 15 reps, no rest
C2: DB Side Bends @ 2010; 8 reps/side x 3. rest :60.

Last
A1: 185 x 15/15/175 x 15/165 x 15 (done on Smith Machine)
A2: 165 x 12/12/12/12
A3: 80 x 10/10/10/10
A4: 50 x 10/10/ 40 x 12/12
B1: 205 x 12/12/210 x 12/12
B2: 90 x 12/10/10/10
C1: 160 x 12/12/12
C2: 50 x 10/10/10/side
D: Back Ext: 3 x 15

Today's Results
A1: 175 x 15 x 3
A2: 170 x 12/12/10
A3: 80 x 10
A4: 50 x 10/40 x 10/10
B1: 215 x 12 x 3
B2: 90 x 10/ 75 x 10 x 2
C: Hanging Controlled K2E 3 x 10

Notes: Didn't have it in the gym today.. Might have been to all the sugar I ate yesterday might have been the fast this morning. Whatever the reason I workout with what my body was giving me.. Felt very shaky today. Weird feeling.

Meal 1 (12:30 PM) Post Wod
2 Scoops Whey Protein

Meal 2 (1:00 PM) 15 hour Fast
5oz Cod and Sardines with 2 tbsp EVOO over Spring Mixed Greens

Meal 3 (PM)
6.5oz Bison with French Cut Green Beans and Ginger Garlic Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,625
Protein: 152g
Fat: 74g
Net Carbs: 15g

Sunday Training and Diet

- Rest Day/Carb Re-Load Day -

Meal 1 (AM)
Gluten Free French Toast Stix with Chocolate and Maple Syrup + 3 Egg Whites

Meal 2 (AM)
Gluten Free Oatmeal with Raisins, Honey and Whey Protein

Meal 3 (AM)
2 Slices of Gluten Free Bread and 3 Egg Whites

Meal 4 (PM)
Sweet Potato Puree and 3oz Chicken

Meal 5 (PM)
Butternut Squash Puree and 1 Can of Tuna

Meal 6 (PM)
Spaghetti Squash with Bison and Tomato Sauce

Macro Nutrient Breakdown based on Fitday.com
Calories: 3,718
Protein: 160g
Fat: 41g
Net Carbs: 570g

Saturday Training and Diet

- AM Fasted Cardio -

Did an easy 35 minutes on the exercise bike this morning.. Average Heart Rate was 110bpm. Worked up a light sweat, breathing was normal, body felt fine this morning... not sore at all. I've got my next two days planned out perfectly as far as my carb load goes and what types of food I will be eating when. Should be a fun time especially with this Hurricane coming thru on Sunday.. If we get it as bad as they are predicting I'll actually be in heaven.. Sitting in the house all day eating :)

AM Food - Low Carb/Calorie, High Fat Moderate Protein. Looking to consume only around 1,300 calories this morning before my PM Depletion Workout. I will do some Fructose and Protein Pre Wod. The reasoning behind this is I will fill up Liver Glycogen and this will give me a little more energy for my workout.. The workout should still actually keep depleting my muscles glycogen.. Then when I Carb Load Post Wod, it should go straight to filling up my Muscle Glycogen storage.. Theoretically!

Meal 1 (9:00AM) 15 hour fast
5 Eggs in Coconut Oil

Meal 2 (11:00am)
1 can of Tuna and Sardines with 2 tbsp EVOO over Spring Mixed Greens

Meal 3 (pm) Pre Wod
1 Fruit Smoothie Juice Box and 15g Whey Protein

Meal 4 (pm) Post Wod
2 Scoops Whey Protein and 1 Can of Organic Pumpkin Pie Mix Puree

Meal 4 (pm)
5oz Chicken and 1 Can of Organic Pumpkin Pie Mix Puree

Macro Nutrient Breakdown based on Fitday.com
Calories: 2,714
Protein: 190g
Fat: 80g
Net Carbs: 264g (220g of which are coming post wod and 30g Pre)