A) Deadlift: Build Quickly to a Heavy Triple (CNS Test)
B) In no more than 3 sets, Build to a Heavy Single
C1) 3 Tough Power Cleans
C2) Row Sprint 300m. Fast; rest walk 4 min x 3
Well that's what I was supposed to do this morning.. I woke up, got my Tall Americano, warmed up, and started my workout, fasted, per usual.
A)135 x 3 Deadlifts...ok 225 x 3 Deadlift still just ok.. 275 x 3 felt horribly heavy.. it took me a few seconds just to get the first pull off the ground then the next 2 were easier. 315 x 0 I could not even get this weight to shake.. I tried it three or four times and nothing. I got so pissed off I was ready to spear that bar through the wall. I immediately sent a text to Coach Anthony and told him how upset I was that I could barely budge a weight just a month or so ago I was pulling for reps of 3-5. I went into part C of today's workout and warmed up my power clean.. They felt sloppy and again heavy.. I actually missed my first rep at 185!! That's it.. I shut it down. Never quit in a workout before, but I was so mind screwed that I was only gonna end up hurting myself. Anthony explained to me, while there is place and time for fasted wods.. A power output, CP/ATP Day was definitely not the day for it.. This energy system requires protein to run effectively. So with that info I started to calm down a little bit. So my plan is to rest again tonight, maybe take an ice bath to cool off :) and then hit this wod tomorrow after my Breakfast.
When I got home and got in the shower, I was actually thinking back to the last time I struggled in a Deadlift workout. It was my last day in Canada and the workout was Find your 1RM in the Deadlift.. Again this was a fasted 6:00am workout and again I struggled. Not pulling more than 300#. I thought about that for awhile and finally calmed down completely.. I look at like this now.. This morning was a learning experience. You always learn more when you fail than when you win. A day like this will make me a stronger athlete both mentally and physically.. Now I know my body even better. I now know I can not expect to perform my best in a Strength/Power/CP/ATP workout if I don't fuel the machine properly!
Diet
Raw Red Cabbage Sauerkraut
Breakfast
6oz Grassfed Ground Beef, 1 Bag of Mixed Dark Greens- Mustard, Collard, and Kale, Dijon Mustard
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 7oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
6oz Grassfed Ground Beef 90% + 2oz Beef Liver, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,840
Total Protein: 166
Total Fat: 94
Total Net Carb: 34
April 30, 2011
April 29, 2011
Friday Training and Diet Day 81
Rest Day
A little sore this morning from the GHDs yesterday. Other than that I feel fresh! I have been sleeping like a champ the past few days.. I stopped taking Melatonine and I have noticed a big change in my sleep. The Melatonine worked great for the first few night, but after a while it started to actually hurt my sleep.. I was waking up on and off throughout the night.. Since I stopped, I have slept straight thru for a good 8 - 9 hours per night. Energy levels are right where they need to be. One of the reasons I love training at 5:30AM is its when I'm at best - Awareness is high, Cortisol levels are naturally high, and I have a ton of energy. And as the day goes on I can actually feel my body start to unwind as the cortisol levels naturally taper off around dinner time where I'm most relaxed until bed.. This when I grab my biggest meal of the day, when I'm totally at ease and able to take my time chewing my food and digest it with no issues.
I really feel like I am firing on all cylinders again! Training - Check, Food/Fuel(quality and quantity) - Check, Lifestyle(sleep, work, stress management, Supplements)- Check, Knowledge/Body Awareness - Check.. It really doesn't get any better than this. I feel like I know my body better now than I ever have before. I know exactly how I'm going to feel before, during, and after a workout.. I know when I'm ready to attack a workout or need to spend a little more time warming up.. and I know what foods are going to best prepare me to recover and perform the next day. I can tell that my positive attitude has really helped me to stay on track and has played a big role in my performance improvements!
Diet
Raw Organic Kim Chi
Breakfast
6oz of Grassfed Ground Beef 90%, 1 Bag of Blue Curled Kale, Dijon Mustard
Lunch
3 Cups of Seaweed Salad from Whole Foods, 2 cans of Wild Sardines
8oz Green Tea
Dinner
6oz of Grassfed Ground Beef, 4oz of Grassfed Beef Liver, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,903
Total Protein: 193
Total Fat: 87
Total Net Carb: 46
A little sore this morning from the GHDs yesterday. Other than that I feel fresh! I have been sleeping like a champ the past few days.. I stopped taking Melatonine and I have noticed a big change in my sleep. The Melatonine worked great for the first few night, but after a while it started to actually hurt my sleep.. I was waking up on and off throughout the night.. Since I stopped, I have slept straight thru for a good 8 - 9 hours per night. Energy levels are right where they need to be. One of the reasons I love training at 5:30AM is its when I'm at best - Awareness is high, Cortisol levels are naturally high, and I have a ton of energy. And as the day goes on I can actually feel my body start to unwind as the cortisol levels naturally taper off around dinner time where I'm most relaxed until bed.. This when I grab my biggest meal of the day, when I'm totally at ease and able to take my time chewing my food and digest it with no issues.
I really feel like I am firing on all cylinders again! Training - Check, Food/Fuel(quality and quantity) - Check, Lifestyle(sleep, work, stress management, Supplements)- Check, Knowledge/Body Awareness - Check.. It really doesn't get any better than this. I feel like I know my body better now than I ever have before. I know exactly how I'm going to feel before, during, and after a workout.. I know when I'm ready to attack a workout or need to spend a little more time warming up.. and I know what foods are going to best prepare me to recover and perform the next day. I can tell that my positive attitude has really helped me to stay on track and has played a big role in my performance improvements!
Diet
Raw Organic Kim Chi
Breakfast
6oz of Grassfed Ground Beef 90%, 1 Bag of Blue Curled Kale, Dijon Mustard
Lunch
3 Cups of Seaweed Salad from Whole Foods, 2 cans of Wild Sardines
8oz Green Tea
Dinner
6oz of Grassfed Ground Beef, 4oz of Grassfed Beef Liver, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,903
Total Protein: 193
Total Fat: 87
Total Net Carb: 46
April 28, 2011
Thursday Training and Diet Day 80
A1) Pull Up AMRAP Strict w/ 25#; rest 1 min.
A2) Bench Press - 6,4,2,4,6 reps; rest 3 min. x 5
B1) KBS - 20 Unbroken w/ 1.5 pood; rest :20
B2) GHD Sit Ups - 20 reps x 3; rest 2 min.
Results
Fasted Training + Pre Wod Tall Americano
A2) 185/205/215/205/185 - no spotter.. could have gone a touch heavier
A1) 6/5/6/5/5
B1) Unbroken
B2) Unbroken
Post Glycolytic WOD or Lactate producing WODS I am going to start to introduce 30g of starchy Carbs in the form of Sweet Potato or Pumpkin Puree. Tho goal: Controlling and Maintain Low Cortisol levels so I don't start putting on weight during these Metcon Wods. It should also aid in my recovery.
Diet
Post Wod 30g of Carbs from Organic Sweet Potato Puree
Kombucha Tea
Breakfast
6oz Grassfed Ground Beef, 1 Bag of Mixed Dark Greens- Mustard, Collard, and Kale, Dijon Mustard
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 5oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
Dinner
Sushi Thai of Naples - Sushi Appetizer and Seafood Salad
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,826
Total Protein: 174
Total Fat: 91
Total Net Carb: 50
A2) Bench Press - 6,4,2,4,6 reps; rest 3 min. x 5
B1) KBS - 20 Unbroken w/ 1.5 pood; rest :20
B2) GHD Sit Ups - 20 reps x 3; rest 2 min.
Results
Fasted Training + Pre Wod Tall Americano
A2) 185/205/215/205/185 - no spotter.. could have gone a touch heavier
A1) 6/5/6/5/5
B1) Unbroken
B2) Unbroken
Post Glycolytic WOD or Lactate producing WODS I am going to start to introduce 30g of starchy Carbs in the form of Sweet Potato or Pumpkin Puree. Tho goal: Controlling and Maintain Low Cortisol levels so I don't start putting on weight during these Metcon Wods. It should also aid in my recovery.
Diet
Post Wod 30g of Carbs from Organic Sweet Potato Puree
Kombucha Tea
Breakfast
6oz Grassfed Ground Beef, 1 Bag of Mixed Dark Greens- Mustard, Collard, and Kale, Dijon Mustard
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 5oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
Dinner
Sushi Thai of Naples - Sushi Appetizer and Seafood Salad
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,826
Total Protein: 174
Total Fat: 91
Total Net Carb: 50
April 27, 2011
Wednesday Training and Diet Day 79
A) DB Split Squat @ 30X0 - 6-8 reps; rest 1 min. b/t sets
B1) Press @ 12X2 - 5-7 reps; rest 1 min.
B2) L-Pull Ups AMRAP; rest 2 min x 5
C) GH Raises @ 2010 - 15 reps x 4; rest 1 min b/t sets
Results
AM Fasted Training with Tall Americano
A) 35# x 8 x 2 sets/ 45# x 7reps and 6 reps
B1) 125 x 5/120 x 6/ x 5/ 115 x 7/6
B2) 7/6/6/6/6
C) Complete
Post WOD - Raw Organic Kim Chi
Breakfast
8oz of Grassfed Ground Beef 90%, 1 Bag of Mixed Greens -Kale, Mustard and Collard Greens, Salsa
Lunch
5oz Wild Caught Grouper Salad: 4oz Mixed Greens, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
8oz Green Tea
Dinner
8oz of Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,644
Total Protein: 146
Total Fat: 83
Total Net Carb: 30
B1) Press @ 12X2 - 5-7 reps; rest 1 min.
B2) L-Pull Ups AMRAP; rest 2 min x 5
C) GH Raises @ 2010 - 15 reps x 4; rest 1 min b/t sets
Results
AM Fasted Training with Tall Americano
A) 35# x 8 x 2 sets/ 45# x 7reps and 6 reps
B1) 125 x 5/120 x 6/ x 5/ 115 x 7/6
B2) 7/6/6/6/6
C) Complete
Post WOD - Raw Organic Kim Chi
Breakfast
8oz of Grassfed Ground Beef 90%, 1 Bag of Mixed Greens -Kale, Mustard and Collard Greens, Salsa
Lunch
5oz Wild Caught Grouper Salad: 4oz Mixed Greens, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
8oz Green Tea
Dinner
8oz of Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,644
Total Protein: 146
Total Fat: 83
Total Net Carb: 30
April 26, 2011
Tuesday Training and Diet Day 78
300 FY!!!
Busy Day today.. On the lesson tee with Leadbetter with two guys all day..
Second time really hitting this workout. Not quite sure how I needed to come out of the gate and how to pace it.. I warmed up in Z1 for about 6 mins or so, jumped off the bike for a few minutes and did some light stretching and then jumped right into it.. I averaged about 30 cals for the first minute and quickly realized there was no way I could sustain that for another 9 mins.. I ended up with 181 Calories.. not great, but still 20 cals better than my last attempt, I actually had to stop half way through my first go around with this a few months ago.. When I think about this workout I probably could have gone another 10 -15% harder and sustained that for 10 mins.. but even that is only gonna get me to what 200 - 220 Calories? Not even close.. So I need some work here.. Good test though and I look forward to giving it another go!
Pre Wod Tall Americano
Post WOD - Raw Red Sauerkraut
Breakfast
8oz of Grassfed Ground Beef 90%, 1 Bag of Mixed Greens -Kale, Mustard and Collard Greens, Salsa
Lunch
5oz Wild Caught Blackened Grouper Small Salad from Club House: Approx: 2oz Mixed Greens, 2oz Cucumber, 2 tbsp EVOO, Lemon Juice
8oz Green Tea
Dinner
8oz of Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,410
Total Protein: 140
Total Fat: 75
Total Net Carb: 20
Busy Day today.. On the lesson tee with Leadbetter with two guys all day..
Second time really hitting this workout. Not quite sure how I needed to come out of the gate and how to pace it.. I warmed up in Z1 for about 6 mins or so, jumped off the bike for a few minutes and did some light stretching and then jumped right into it.. I averaged about 30 cals for the first minute and quickly realized there was no way I could sustain that for another 9 mins.. I ended up with 181 Calories.. not great, but still 20 cals better than my last attempt, I actually had to stop half way through my first go around with this a few months ago.. When I think about this workout I probably could have gone another 10 -15% harder and sustained that for 10 mins.. but even that is only gonna get me to what 200 - 220 Calories? Not even close.. So I need some work here.. Good test though and I look forward to giving it another go!
Pre Wod Tall Americano
Post WOD - Raw Red Sauerkraut
Breakfast
8oz of Grassfed Ground Beef 90%, 1 Bag of Mixed Greens -Kale, Mustard and Collard Greens, Salsa
Lunch
5oz Wild Caught Blackened Grouper Small Salad from Club House: Approx: 2oz Mixed Greens, 2oz Cucumber, 2 tbsp EVOO, Lemon Juice
8oz Green Tea
Dinner
8oz of Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,410
Total Protein: 140
Total Fat: 75
Total Net Carb: 20
April 25, 2011
Monday Training and Diet Day 77
Rest Day
So a quick note about my little snack last night.. I felt absolutely horrible afterwards.. I was up until 11:00pm, which for me is late. I'm usually in bed and asleep by 8:30. I was tossing and turning all night and my heart would start beating fast out of nowhere.. Probably got a total of 6 or 7 hours of sleep. I woke up this morning with a puffy face, and just a weird mixture of feeling rundown and restlessness. I will not be doing that again anytime soon. No very hungry this morning so I will not be eating breakfast.. Just going to eat a mid morning Brunch with a ton of fresh veggies. I had some Kombucha Tea this morning and of course my Tall Americano. Starting May 1st I will be stopping my coffee intake and seeing what effect it has on my training, body comp, and sleep. Its very easy for me to just stop drinking coffee so I don't expect any kind of withdrawal symptoms.. I will also cycle off my supplements for a couple of weeks and then cycle back on.
Food Cycle - This next phase I will be focusing on Blue Curled Kale, Mustard and Collard Greens, as well as some Broccoli.
Brunch
A big ass bowl of mixed veggies.. Raw from Whole Foods Salad bar.. Broccoli, Cauliflower, Caramelized Onions, and Guacamole.
+
One Big Salad - 5oz Baked Grouper, 4oz Mixed Greens, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,730
Total Protein: 105
Total Fat: 107
Total Net Carb: 47
So a quick note about my little snack last night.. I felt absolutely horrible afterwards.. I was up until 11:00pm, which for me is late. I'm usually in bed and asleep by 8:30. I was tossing and turning all night and my heart would start beating fast out of nowhere.. Probably got a total of 6 or 7 hours of sleep. I woke up this morning with a puffy face, and just a weird mixture of feeling rundown and restlessness. I will not be doing that again anytime soon. No very hungry this morning so I will not be eating breakfast.. Just going to eat a mid morning Brunch with a ton of fresh veggies. I had some Kombucha Tea this morning and of course my Tall Americano. Starting May 1st I will be stopping my coffee intake and seeing what effect it has on my training, body comp, and sleep. Its very easy for me to just stop drinking coffee so I don't expect any kind of withdrawal symptoms.. I will also cycle off my supplements for a couple of weeks and then cycle back on.
Food Cycle - This next phase I will be focusing on Blue Curled Kale, Mustard and Collard Greens, as well as some Broccoli.
Brunch
A big ass bowl of mixed veggies.. Raw from Whole Foods Salad bar.. Broccoli, Cauliflower, Caramelized Onions, and Guacamole.
+
One Big Salad - 5oz Baked Grouper, 4oz Mixed Greens, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,730
Total Protein: 105
Total Fat: 107
Total Net Carb: 47
April 24, 2011
Sunday Training and Diet Day 76
AM Fasted Training + Pre-WOD Grande Americano
-Recovery Day-
A) Bench Press @ 20X1 - 8 sets x 2 reps w/ 50% of 1RM; rest :45
B) Walking Lunge - 20 steps x 3; rest 1 min. b/t sets
C) Light Run: 8 - 10 mins.
D) ICE BATH!!
Results:
A) 125# for all sets
B) Complete
C) Complete
D) Complete
I also did some light Oly Lift skill transfer drills - 2 Position Hang Power Clean & Snatch.
After that I did some muscle ups.. Haven't done them since back in January, on my Birthday, for the OPT BIG DAWG CHALLENGE and it was horrible.. I only managed to get 2 broken single muscle ups.. Today I went 2 Unbroken, 3 Unbroken, and 3 Unbroken.. Best these have felt in a long time and first time stringing them together in about a year! Very pumped about that today.
Here is a Video of the 2 Pos. Hang Power Snatch Work
http://youtu.be/yu95W0B1blE
Bar bath looks better compared to my full power snatch from a week ago.
Diet
Broke my 18 hour fast post wod with some Raw Organic Kim Chi
Brunch
8oz of Grassfed Ground Beef 90%, 1 Bag of Blue Curled Kale, Salsa
then
Seaweed Salad with one can of Natural Atlantic Mackerel
Dinner
A big ass bowl of mixed veggies.. Raw and cooked from Whole Foods Salad bar.. Broccoli, Cauliflower, Pico de Gallo, Caramelized Onions, and Guacamole.
Easter Treat - 1 Bar of 85% Dark Chocolate "Green and Blacks" + 1 Package of YumNuts Coconut Crusted Cashews
This is basically my first cheat meal in 76 days.. I don't feel bad about it one bit either.. I didn't do it because it was Easter.. I didn't do it to reward myself in any way.. I did it because I F*^#ing felt like it.. You gotta enjoy life every once in a while and I was in the mood for some chocolate and cashews. Things I haven't had in over 2 months. As long as I get back on the horse tomorrow and stay on track from here out.
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,297
Total Protein: 127
Total Fat: 145
Total Net Carb: 95
-Recovery Day-
A) Bench Press @ 20X1 - 8 sets x 2 reps w/ 50% of 1RM; rest :45
B) Walking Lunge - 20 steps x 3; rest 1 min. b/t sets
C) Light Run: 8 - 10 mins.
D) ICE BATH!!
Results:
A) 125# for all sets
B) Complete
C) Complete
D) Complete
I also did some light Oly Lift skill transfer drills - 2 Position Hang Power Clean & Snatch.
After that I did some muscle ups.. Haven't done them since back in January, on my Birthday, for the OPT BIG DAWG CHALLENGE and it was horrible.. I only managed to get 2 broken single muscle ups.. Today I went 2 Unbroken, 3 Unbroken, and 3 Unbroken.. Best these have felt in a long time and first time stringing them together in about a year! Very pumped about that today.
Here is a Video of the 2 Pos. Hang Power Snatch Work
http://youtu.be/yu95W0B1blE
Bar bath looks better compared to my full power snatch from a week ago.
Diet
Broke my 18 hour fast post wod with some Raw Organic Kim Chi
Brunch
8oz of Grassfed Ground Beef 90%, 1 Bag of Blue Curled Kale, Salsa
then
Seaweed Salad with one can of Natural Atlantic Mackerel
Dinner
A big ass bowl of mixed veggies.. Raw and cooked from Whole Foods Salad bar.. Broccoli, Cauliflower, Pico de Gallo, Caramelized Onions, and Guacamole.
Easter Treat - 1 Bar of 85% Dark Chocolate "Green and Blacks" + 1 Package of YumNuts Coconut Crusted Cashews
This is basically my first cheat meal in 76 days.. I don't feel bad about it one bit either.. I didn't do it because it was Easter.. I didn't do it to reward myself in any way.. I did it because I F*^#ing felt like it.. You gotta enjoy life every once in a while and I was in the mood for some chocolate and cashews. Things I haven't had in over 2 months. As long as I get back on the horse tomorrow and stay on track from here out.
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,297
Total Protein: 127
Total Fat: 145
Total Net Carb: 95
April 23, 2011
Saturday Training and Diet Day 75
AM Fasted Training + Pre-WOD Tall Americano
A) Push Press @ 22X2 - 6-4-2-6-4-2 rep ladder, Rest 3 minutes
-rest as needed then-
B) 5 Rounds of:
12 KBS - 2 pood
12 HSPU
12 T2B
rest 2 minutes between rounds
Results
A)165/175/185 + 170/180/190
B)Complete
Thought this workout was gonna destroy me but really it was pretty easy.. The Swings were nothing. The Toes 2 Bar were all unbroken and felt good.. The only thing that sucked were the HSPU.. I never got winded in this workout.. a big part of that had to do with my ability to string HSPU together.. I broke all rounds into 5 or 6 sets. So all in all a pretty easy day that just shined a light on one of my many GOATS.
Been doing a lot of reading lately on Gut Health and Probiotics. I was taking a probiotic, but I always felt a little bloated afterwards. So after doing a bunch of research on Chris Kresser's, Robb Wolf's, and Mark Sisson's blogs/websites, I started playing with a bunch of fermented foods mixing up what I eat or drink on a day to day basis. Examples: Organic Kombucha Tea, Raw Kimchi, and Raw Sauerkraut. Click HERE to learn a little more about the benefits of probiotics and Gut Health. For me (N=1) I have noticed a huge difference in my ability to digest my meals as well as consistency in my eliminations.. It actually is starting to improve my recovery... Healthy Gut =Better Nutrient Breakdown = Better Absorption = Better Muscle Recovery! Oh and I also started throwing in some Green Tea.. Here are 5 Reasons Why you should be too!!
Diet
Post WOD - Raw Red Sauerkraut
Breakfast
6oz of Ground Pastured Chicken Thigh, 1 Bag of Spinach, Salsa
Lunch
5oz Wild Caught Grouper Baked, 6oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
8oz Green Tea
Snack
Seaweed Salad
Dinner
Nick's Homemade Beef Chipotle Burrito Bowl
-10oz of Grassfed Ground Beef, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,968
Total Protein: 183
Total Fat: 111
Total Net Carb: 38
A) Push Press @ 22X2 - 6-4-2-6-4-2 rep ladder, Rest 3 minutes
-rest as needed then-
B) 5 Rounds of:
12 KBS - 2 pood
12 HSPU
12 T2B
rest 2 minutes between rounds
Results
A)165/175/185 + 170/180/190
B)Complete
Thought this workout was gonna destroy me but really it was pretty easy.. The Swings were nothing. The Toes 2 Bar were all unbroken and felt good.. The only thing that sucked were the HSPU.. I never got winded in this workout.. a big part of that had to do with my ability to string HSPU together.. I broke all rounds into 5 or 6 sets. So all in all a pretty easy day that just shined a light on one of my many GOATS.
Been doing a lot of reading lately on Gut Health and Probiotics. I was taking a probiotic, but I always felt a little bloated afterwards. So after doing a bunch of research on Chris Kresser's, Robb Wolf's, and Mark Sisson's blogs/websites, I started playing with a bunch of fermented foods mixing up what I eat or drink on a day to day basis. Examples: Organic Kombucha Tea, Raw Kimchi, and Raw Sauerkraut. Click HERE to learn a little more about the benefits of probiotics and Gut Health. For me (N=1) I have noticed a huge difference in my ability to digest my meals as well as consistency in my eliminations.. It actually is starting to improve my recovery... Healthy Gut =Better Nutrient Breakdown = Better Absorption = Better Muscle Recovery! Oh and I also started throwing in some Green Tea.. Here are 5 Reasons Why you should be too!!
Diet
Post WOD - Raw Red Sauerkraut
Breakfast
6oz of Ground Pastured Chicken Thigh, 1 Bag of Spinach, Salsa
Lunch
5oz Wild Caught Grouper Baked, 6oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
8oz Green Tea
Snack
Seaweed Salad
Dinner
Nick's Homemade Beef Chipotle Burrito Bowl
-10oz of Grassfed Ground Beef, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,968
Total Protein: 183
Total Fat: 111
Total Net Carb: 38
April 22, 2011
Friday Training and Diet Day 74
AM Tall Americano - Best way to start the day.
Rest Day Today.. No lessons either so I took that opportunity to catch another 2 hours of sleep, take my time in the morning and eat my breakfast at home. Not rushing through my morning gave me a good chance to digest my food in peace and watch some SportsCenter before heading to work. Going to spend some time today stretching and rolling.. My hamstrings are a little tight this morning from yesterdays workout so I wanna get a good stretch and be ready to kill it over the weekend.. I haven't had a chance to see the programming yet, but Coach Anthony has been teasing me, dropping hints about some nasty metconish workouts. He made the point that my stress levels have been low and other lifestyle variables are in check so its time to start dropping in a little "energy system" training. Very excited to hear that.. I've been itching to get back in to that "Suck Zone" Wod.. not everyday, but just a few times a week will be a nice change of pace to my current "slow and strong" training style.
Diet
Breakfast
6oz of Ground Pastured Chicken Thigh, 1 Bag of Spinach, Salsa
Lunch
Sashimi Appetizer and Seafood Salad from Thai Sushi of Naples
Sashimi Appetizer: 3 Pieces each of Tuna, Salmon, and Escala
Seafood Salad: Lettuce, Avocado Slices, Shrimp, Crab, Conch, Octopus and Seaweed Salad
Dinner
Nick's Homemade Beef Chipotle Burrito Bowl
-8oz of Grassfed Ground Beef, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,667
Total Protein: 196
Total Fat: 73
Total Net Carb: 33
Rest Day Today.. No lessons either so I took that opportunity to catch another 2 hours of sleep, take my time in the morning and eat my breakfast at home. Not rushing through my morning gave me a good chance to digest my food in peace and watch some SportsCenter before heading to work. Going to spend some time today stretching and rolling.. My hamstrings are a little tight this morning from yesterdays workout so I wanna get a good stretch and be ready to kill it over the weekend.. I haven't had a chance to see the programming yet, but Coach Anthony has been teasing me, dropping hints about some nasty metconish workouts. He made the point that my stress levels have been low and other lifestyle variables are in check so its time to start dropping in a little "energy system" training. Very excited to hear that.. I've been itching to get back in to that "Suck Zone" Wod.. not everyday, but just a few times a week will be a nice change of pace to my current "slow and strong" training style.
Diet
Breakfast
6oz of Ground Pastured Chicken Thigh, 1 Bag of Spinach, Salsa
Lunch
Sashimi Appetizer and Seafood Salad from Thai Sushi of Naples
Sashimi Appetizer: 3 Pieces each of Tuna, Salmon, and Escala
Seafood Salad: Lettuce, Avocado Slices, Shrimp, Crab, Conch, Octopus and Seaweed Salad
Dinner
Nick's Homemade Beef Chipotle Burrito Bowl
-8oz of Grassfed Ground Beef, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,667
Total Protein: 196
Total Fat: 73
Total Net Carb: 33
April 21, 2011
Thursday Training and Diet Day 73
A) Single Leg Deadlift @ 2010 - 12,10,8 reps; rest 1 min. b/t legs
B1) Front Squat @ 31X1 - 3 reps; rest :20
B2) Pull Ups COVP - 20 Fast and Unbroken; rest 5 mins. x 4
C) Back Ext @ 1010 - 20 x 3; rest 1 min. b/t sets
AM Tall Americano Pre-WOD/Fasted Training
Results:
A) 12 @ 45#, 10 and 8 reps @ 55#/hand
B1) 185/185/180/175
B2) All Unbroken
C) Complete
Diet
Breakfast
5oz of Ground Pastured Chicken Liver, 1 Bag of Spinach, Salsa
Lunch
5oz Wild Caught Grouper Baked, 6oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
Nick's Homemade Beef Chipotle Burrito Bowl
-8oz of Grassfed Ground Beef, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,690
Total Protein: 140
Total Fat: 103
Total Net Carb: 33
B1) Front Squat @ 31X1 - 3 reps; rest :20
B2) Pull Ups COVP - 20 Fast and Unbroken; rest 5 mins. x 4
C) Back Ext @ 1010 - 20 x 3; rest 1 min. b/t sets
AM Tall Americano Pre-WOD/Fasted Training
Results:
A) 12 @ 45#, 10 and 8 reps @ 55#/hand
B1) 185/185/180/175
B2) All Unbroken
C) Complete
Diet
Breakfast
5oz of Ground Pastured Chicken Liver, 1 Bag of Spinach, Salsa
Lunch
5oz Wild Caught Grouper Baked, 6oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
Nick's Homemade Beef Chipotle Burrito Bowl
-8oz of Grassfed Ground Beef, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,690
Total Protein: 140
Total Fat: 103
Total Net Carb: 33
April 20, 2011
Wednesday Training and Diet Day 72
A) DB Split Squat @ 30X0 6-8 reps, rest 1 min b/t legs
B1) BB Shoulder Press 12X2 4-6 reps, rest 1 min
B2) L-Pull Ups AMRAP, rest 2 min x 4 sets
C) GHD Raises 2010 15 reps x 4, rest :45
Results - Fasted
A) 3 sets at 30#/hand x 8reps, 1 set at 35#/hand x 8reps
B1)135x4/125x5/125x4/115x5
B2)7/6/6/6
C) Complete
AM Tall Americano pre-wod
Diet
Breakfast
5oz of Ground Pastured Chicken Liver, 1 Bag of Spinach, Salsa
Lunch
Nick's Homemade Beef Chipotle Burrito Bowl
-7oz Pastured Boneless Skinless Chicken Breast, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Dinner
6oz Wild Caught Grouper Baked, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,549
Total Protein: 133
Total Fat: 90
Total Net Carb: 33
B1) BB Shoulder Press 12X2 4-6 reps, rest 1 min
B2) L-Pull Ups AMRAP, rest 2 min x 4 sets
C) GHD Raises 2010 15 reps x 4, rest :45
Results - Fasted
A) 3 sets at 30#/hand x 8reps, 1 set at 35#/hand x 8reps
B1)135x4/125x5/125x4/115x5
B2)7/6/6/6
C) Complete
AM Tall Americano pre-wod
Diet
Breakfast
5oz of Ground Pastured Chicken Liver, 1 Bag of Spinach, Salsa
Lunch
Nick's Homemade Beef Chipotle Burrito Bowl
-7oz Pastured Boneless Skinless Chicken Breast, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Dinner
6oz Wild Caught Grouper Baked, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,549
Total Protein: 133
Total Fat: 90
Total Net Carb: 33
April 19, 2011
Tuesday Training and Diet Day 71
AM Fasted Airdyne
5 mins in Z1
3 sets of 5 Rounds :30 @ 90% / :30 @ 50% Aerobic
Every 5 mins do 15 GHD Situps
AM Tall Americano
Diet
Breakfast
5oz of Ground Pastured Chicken Liver, 1 Bag of Spinach, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
Nick's Homemade Beef Chipotle Burrito Bowl
-1/2lb of Grassfed Beef Tenderloins, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,814
Total Protein: 158
Total Fat: 109
Total Net Carb: 33
5 mins in Z1
3 sets of 5 Rounds :30 @ 90% / :30 @ 50% Aerobic
Every 5 mins do 15 GHD Situps
AM Tall Americano
Diet
Breakfast
5oz of Ground Pastured Chicken Liver, 1 Bag of Spinach, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
Nick's Homemade Beef Chipotle Burrito Bowl
-1/2lb of Grassfed Beef Tenderloins, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,814
Total Protein: 158
Total Fat: 109
Total Net Carb: 33
April 18, 2011
Video of Sundays Technique Work
A few clips of yesterday Skill/Technique work. When I look at the Power Snatch, I see my self starting to rotate early in my Power Snatch and the forces the bar away.. instead of shrugging up and keeping the bar tight.. Any Thoughts??
Monday Training and Diet Day 70
Rest Day
The Day in the Life
Sunday
I love my Sundays! Its my day of the week. Usually its the only day I have off, during the season even that is never consistent. So when I do get the day I take full advantage and do all the things I enjoy doing and absolutely no chores!! That's the rule.. No Chores.. I try to do all my laundry and house cleaning throughout the week so that I can just relax and have a stress free Sunday. I sleep in, well what I consider to be sleeping in - about 8am. I'll take my daily morning dose of 1 Litre of water and 5g BCAA and Creatine. Then I get ready for the gym and head to Starbucks for my daily Tall Americano. I usually train fasted throughout the week so Sundays pre-breakfast wod is no shock to my system.. The only difference is I don't eat my first meal until around 11 or so giving me a nice 18 hour fast. I take my time in the gym and really get in a good warm up and usually shoot the shit with some of the other Sunday Regulars (BIG DAWGS). Right after the wod I slug down another 5g each of BCAAs, Creatine, and Glutamine, head to Publix and grab 50 - 60lbs of ice and head home for my weekly ice bath. I spend about 10 mins with my entire lower body submerged and then I throw my feet and legs out and off the sides and sink down to my neck, submerging my entire upper body. After my bath I make the first of my two meals of the day.. I enjoy the meal outside, soaking in some vitamin D. After I give myself some time to digest, I go back to the kitchen and make an inventory list of foods I will need for the weeks meals. Once the list is compiled I head to Whole Foods and get to work. Now I know I said I don't do chores on Sunday... but grocery shopping and food prep are two of my favorite things to do. I get such enjoyment out of preparing all my meals for the week and having them ready to go.. so if I'm in a rush I can just grab the plastic ware out of my fridge and go to town. Ahh the little things. Anyways, once done with shopping I head home and prep all my veggies and cook all the proteins that I use for breakfast and lunch, Weigh and Measure everything, and divide into containers. I love the look of a fully stocked fridge. I usually do my dishes by hand, but remember I said no chores, so on Sunday everything just goes in the dishwasher.. After food prep, I usually relax and watch some TV, catch up on the PGA Tour, ESPN, or a Movie/Show that I DVR'd from the week earlier.. I always try to get to bed around 8pm, so DVR has been a life saver for my favorite TV Programs. Sometime around 4pm I start making dinner. Its usually a dinner fit for two and takes me about an hour to devour. Once I fee like I have properly digested, usually about an hour or so later, I drink a rounded tsp of Natural Calm and 6mg of Melatonin. This stuff works like magic. Within an hour or so my eyes start to get heavy and its off to bed. I've made my room a "Dark Room" with all the windows covered with black out curtains, and I keep the room around 70 degrees. I take my sleep very seriously and I want to make sure I get as much Quality sleep as possible so that I am fresh, fully recovered, and ready to with the work week and workouts. I usually fall asleep to a Audible Book. Don't laugh, books on tape are the best thing to ever happen for me. I hate reading! So its perfect, I can listen to all the books I've always wanted to read while in complete darkness. So that is my Sunday..
Continuing my Food Cycle... Last week's focus was on Asparagus and Cauliflower, this week I will be using Green Peppers, Onions, and Spinach. As always I am rotating my proteins meal to meal, This week using some Ground Pastured Chicken Livers, Wild Caught Grouper, Wild Sea Scallops, Wild Sockeye Salmon, Grassfed Tenderloins, Pastured Boneless/Skinless Chicken Breast and Grassfed Ground Beef.
Here is a look at what my typical lunch Salad looks like.. about 1.5 pounds of salad, veggies and Wild Caught baked fish, top it off with some Olive Oil, a little bit of Chili infused Avocado Oil for a tasty kick, and some Apple Cider Vinegar or Lemon Juice.
AM Tall Americano
Diet
Breakfast
5oz of Ground Pastured Chicken Liver, 1 Bag of Spinach, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
Nick's Homemade Beef Chipotle Burrito Bowl
-1/2lb of Grassfed Beef Tenderloins, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,889
Total Protein: 160
Total Fat: 104
Total Net Carb: 42
The Day in the Life
Sunday
I love my Sundays! Its my day of the week. Usually its the only day I have off, during the season even that is never consistent. So when I do get the day I take full advantage and do all the things I enjoy doing and absolutely no chores!! That's the rule.. No Chores.. I try to do all my laundry and house cleaning throughout the week so that I can just relax and have a stress free Sunday. I sleep in, well what I consider to be sleeping in - about 8am. I'll take my daily morning dose of 1 Litre of water and 5g BCAA and Creatine. Then I get ready for the gym and head to Starbucks for my daily Tall Americano. I usually train fasted throughout the week so Sundays pre-breakfast wod is no shock to my system.. The only difference is I don't eat my first meal until around 11 or so giving me a nice 18 hour fast. I take my time in the gym and really get in a good warm up and usually shoot the shit with some of the other Sunday Regulars (BIG DAWGS). Right after the wod I slug down another 5g each of BCAAs, Creatine, and Glutamine, head to Publix and grab 50 - 60lbs of ice and head home for my weekly ice bath. I spend about 10 mins with my entire lower body submerged and then I throw my feet and legs out and off the sides and sink down to my neck, submerging my entire upper body. After my bath I make the first of my two meals of the day.. I enjoy the meal outside, soaking in some vitamin D. After I give myself some time to digest, I go back to the kitchen and make an inventory list of foods I will need for the weeks meals. Once the list is compiled I head to Whole Foods and get to work. Now I know I said I don't do chores on Sunday... but grocery shopping and food prep are two of my favorite things to do. I get such enjoyment out of preparing all my meals for the week and having them ready to go.. so if I'm in a rush I can just grab the plastic ware out of my fridge and go to town. Ahh the little things. Anyways, once done with shopping I head home and prep all my veggies and cook all the proteins that I use for breakfast and lunch, Weigh and Measure everything, and divide into containers. I love the look of a fully stocked fridge. I usually do my dishes by hand, but remember I said no chores, so on Sunday everything just goes in the dishwasher.. After food prep, I usually relax and watch some TV, catch up on the PGA Tour, ESPN, or a Movie/Show that I DVR'd from the week earlier.. I always try to get to bed around 8pm, so DVR has been a life saver for my favorite TV Programs. Sometime around 4pm I start making dinner. Its usually a dinner fit for two and takes me about an hour to devour. Once I fee like I have properly digested, usually about an hour or so later, I drink a rounded tsp of Natural Calm and 6mg of Melatonin. This stuff works like magic. Within an hour or so my eyes start to get heavy and its off to bed. I've made my room a "Dark Room" with all the windows covered with black out curtains, and I keep the room around 70 degrees. I take my sleep very seriously and I want to make sure I get as much Quality sleep as possible so that I am fresh, fully recovered, and ready to with the work week and workouts. I usually fall asleep to a Audible Book. Don't laugh, books on tape are the best thing to ever happen for me. I hate reading! So its perfect, I can listen to all the books I've always wanted to read while in complete darkness. So that is my Sunday..
Continuing my Food Cycle... Last week's focus was on Asparagus and Cauliflower, this week I will be using Green Peppers, Onions, and Spinach. As always I am rotating my proteins meal to meal, This week using some Ground Pastured Chicken Livers, Wild Caught Grouper, Wild Sea Scallops, Wild Sockeye Salmon, Grassfed Tenderloins, Pastured Boneless/Skinless Chicken Breast and Grassfed Ground Beef.
Here is a look at what my typical lunch Salad looks like.. about 1.5 pounds of salad, veggies and Wild Caught baked fish, top it off with some Olive Oil, a little bit of Chili infused Avocado Oil for a tasty kick, and some Apple Cider Vinegar or Lemon Juice.
AM Tall Americano
Diet
Breakfast
5oz of Ground Pastured Chicken Liver, 1 Bag of Spinach, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
Nick's Homemade Beef Chipotle Burrito Bowl
-1/2lb of Grassfed Beef Tenderloins, 5oz Avocado, 6oz Green Peppers, 4oz Onions, Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,889
Total Protein: 160
Total Fat: 104
Total Net Carb: 42
April 17, 2011
Sunday Training and Diet Day 69
Recovery Technique and Mobility
- Power Clean & Power Snatch Practice
- KBS 15x3 rest 1 min
- DBL Under Practice
- Reverse Sled Drag; 185# Sled :60 at constant pace... Extend Heal to Toe/Toe to Heal, Use VMO to Ext. Leg.
Results:
-Kept all weights sub maximal (less than 80% 1RM) Worked on my setup position in both lifts.
-Used 1.5 pood and worked on keeping an upright torso on the downswing.
-25 unbroken x 3 sets then 1 attempt at max unbroken reps - 72
-185# sled drag
70 DAY WEIGH IN
Day 1 - 205lbs/Body Fat % - 18%
Day 70 - 185lbs/Body Fat % - 14%
Very excited with the weight drop. This is pretty much my ideal weight. I'm not starving myself to get to this weight. Quite the opposite actually, I am eating like crazy and loving every minute of it! So my goal is to now stay around 180 - 185 but continue to increase muscle mass and decrease body fat.
AM Fasted Workout plus a Grande Americano.
Post Wod 15 Minute Ice Bath - full body
Broken an 18 hour fast with some Sauerkraut and my Lunch, which was inspired by Chipotle Grill. I decided to try to make my own version of the Chicken Burrito Bowl and I gotta hand it to myself... It came out amazing and tasted just like the Original. Here's the recipe and ingredient list:
Nick's Homemade Chipotle Bowl (1 serving)
-1 Boneless Skinless Chicken Breast diced (pastured)
-1 avocado mashed
-1/2 small red onion chopped
-1 small green bell pepper chopped
-1/2 can Herdez Salsa Verde
-1 Tablespoon of coconut oil
-1/2 Teaspoon of the following spices(estimation)
Paprika, Red Pepper, Onion Powder, Garlic Powder, Marjoram, Thyme, Fennel Seed, Cumin, and Cayenne. ( Whole foods sales a pre mixed spice from Frontier Organic - Cajun Seasoning salt free blend) Add a pinch of Chili Powder and Chipolte Seasoning (both from Frontier Organic Spices, salt free)
Heat the Coconut Oil in a pan on med heat. Then add in all the spices and let them fuse with the oil. Next, brown the chicken for a few minutes. Add in the peppers and onions and turn heat up to med-high. Let this cook until the onions and peppers start to brown and caramelize. While this is cooking mash your avocado in the bowl you will be eating out of and add a pinch of garlic powder. Add the Salsa Verde to the pan and let it cook down for a few more minutes. Add all the ingredients together in the avocado bowl and stir. Sea Salt to taste and enjoy! -optional- serve over cauliflower rice
Nutritional Values, cauliflower not included
Calories - 594
Protein - 50g
Carbs (Net) - 15g
Fat - 33g
Diet
Brunch
Nick's Homemade Chipotle Chicken Burrito Bowl
Dinner
1 Pound Wild Caught Seared Sea Scallops and 1.5lbs of Broccoli Raab+ Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,152
Total Protein: 146
Total Fat: 40
Total Net Carb: 34
- Power Clean & Power Snatch Practice
- KBS 15x3 rest 1 min
- DBL Under Practice
- Reverse Sled Drag; 185# Sled :60 at constant pace... Extend Heal to Toe/Toe to Heal, Use VMO to Ext. Leg.
Results:
-Kept all weights sub maximal (less than 80% 1RM) Worked on my setup position in both lifts.
-Used 1.5 pood and worked on keeping an upright torso on the downswing.
-25 unbroken x 3 sets then 1 attempt at max unbroken reps - 72
-185# sled drag
70 DAY WEIGH IN
Day 1 - 205lbs/Body Fat % - 18%
Day 70 - 185lbs/Body Fat % - 14%
Very excited with the weight drop. This is pretty much my ideal weight. I'm not starving myself to get to this weight. Quite the opposite actually, I am eating like crazy and loving every minute of it! So my goal is to now stay around 180 - 185 but continue to increase muscle mass and decrease body fat.
AM Fasted Workout plus a Grande Americano.
Post Wod 15 Minute Ice Bath - full body
Broken an 18 hour fast with some Sauerkraut and my Lunch, which was inspired by Chipotle Grill. I decided to try to make my own version of the Chicken Burrito Bowl and I gotta hand it to myself... It came out amazing and tasted just like the Original. Here's the recipe and ingredient list:
Nick's Homemade Chipotle Bowl (1 serving)
-1 Boneless Skinless Chicken Breast diced (pastured)
-1 avocado mashed
-1/2 small red onion chopped
-1 small green bell pepper chopped
-1/2 can Herdez Salsa Verde
-1 Tablespoon of coconut oil
-1/2 Teaspoon of the following spices(estimation)
Paprika, Red Pepper, Onion Powder, Garlic Powder, Marjoram, Thyme, Fennel Seed, Cumin, and Cayenne. ( Whole foods sales a pre mixed spice from Frontier Organic - Cajun Seasoning salt free blend) Add a pinch of Chili Powder and Chipolte Seasoning (both from Frontier Organic Spices, salt free)
Heat the Coconut Oil in a pan on med heat. Then add in all the spices and let them fuse with the oil. Next, brown the chicken for a few minutes. Add in the peppers and onions and turn heat up to med-high. Let this cook until the onions and peppers start to brown and caramelize. While this is cooking mash your avocado in the bowl you will be eating out of and add a pinch of garlic powder. Add the Salsa Verde to the pan and let it cook down for a few more minutes. Add all the ingredients together in the avocado bowl and stir. Sea Salt to taste and enjoy! -optional- serve over cauliflower rice
Nutritional Values, cauliflower not included
Calories - 594
Protein - 50g
Carbs (Net) - 15g
Fat - 33g
Diet
Brunch
Nick's Homemade Chipotle Chicken Burrito Bowl
Dinner
1 Pound Wild Caught Seared Sea Scallops and 1.5lbs of Broccoli Raab+ Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,152
Total Protein: 146
Total Fat: 40
Total Net Carb: 34
April 16, 2011
Saturday Training and Diet Day 68
I was talking with Anthony a few nights ago, going over the programming for today, and at the end of the conversation I thanked him again for the awesome programming.. I am doing very little in the ways of "Crossfit Metcon Beat Downs" and I am getting lean and gaining strength/muscle mass. We have been doing body skinfold measurements since the start of all of this. At the beginning, I was a complete mess!! I spent the summer snacking on Junk Food, Pints of Ice Cream and other sugar loaded treats. I think I was probably a little depressed at the time. I was out of my routine and with no Kitchen to cook in, clean meals were hard to come by. As a result, I put on a lot of weight and not the good kind. Tons of fat in all the wrong places. Now, one would think to lose the weight you would throw someone like me right into some long endurance, running, metcon type wods right away to lose the weight.. But all you would be doing is adding fuel to the fire. . You see, if you know how to read the skinfold results, you have a better understanding on why you are storing weight in certain areas.. And for me not only were my "Carb Sites" high, but my "Cortisol Site" were off the chart and I was producing about as much Testosterone as a 12 year old girl. So a poorly designed program would have sent a Cortisol Storm through my body causing me more harm than good. Well since that first day, all my numbers are starting to drop way down and I am now producing and utilizing more Testosterone in my body.. I weighed myself on day one and I was 197... I am planning to weigh myself again Tomorrow, Day 70, and see where I'm at now. Not to worried about this number and I will not look at it as a sign of whether or not I'm doing good or bad, but it will be a nice marker for me going forward. I have a Goal weight in mind but the weight is only as good as my body fat %. If you would like to find out a bit more on this stuff, and I suggest you do if you have any interest in fitness and health, then contact Anthony Disarro at Crossfit Redline.. In my opinion, he is the best strength coach SW FL has to offer! And I am honored to call him Coach and even more so my Friend.
AM Fasted WOD + Tall Americano
Aerobic Airdyne Work
25 sets
:30 @ 90%
:30 @ 50%
no rest
-rest 5 hours-
PM Pre Lunch WOD
A) DB Step Up @ 4020 8/leg x 3; rest 1 min b/t legs
B) DB Forward Lunge to 4" step, 10-12 @ 2010; rest 1 min b/t Legs x 3
C) Side Bridge :30/side, :30 sec rest, 3x per side
-ANTHONY-
Here is a video of my warm up on the DB Forward Lunge.. Not to tempo.. Just checking to see if form is correct??
Results
AM: Completed
90% Efforts Avg. 75 RPMs
50% Efforts Avg. 40 RPMs
PM:
A) All done with 20# x 8 x3/leg
B) All done with 30# x 12 x3/leg
C) Complete unbroken
Diet
Breakfast
6oz of Ground Pastured Chicken Sausage, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 6oz Green Pepper, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,857
Total Protein: 164
Total Fat: 103
Total Net Carb: 41
AM Fasted WOD + Tall Americano
Aerobic Airdyne Work
25 sets
:30 @ 90%
:30 @ 50%
no rest
-rest 5 hours-
PM Pre Lunch WOD
A) DB Step Up @ 4020 8/leg x 3; rest 1 min b/t legs
B) DB Forward Lunge to 4" step, 10-12 @ 2010; rest 1 min b/t Legs x 3
C) Side Bridge :30/side, :30 sec rest, 3x per side
-ANTHONY-
Here is a video of my warm up on the DB Forward Lunge.. Not to tempo.. Just checking to see if form is correct??
Results
AM: Completed
90% Efforts Avg. 75 RPMs
50% Efforts Avg. 40 RPMs
PM:
A) All done with 20# x 8 x3/leg
B) All done with 30# x 12 x3/leg
C) Complete unbroken
Diet
Breakfast
6oz of Ground Pastured Chicken Sausage, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 6oz Green Pepper, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,857
Total Protein: 164
Total Fat: 103
Total Net Carb: 41
April 15, 2011
Friday Training and Diet Day 67
Bench - Build Quickly to a Tough 5
+
A1) AMRAP Bar Dips; rest :20
A2) Deadlift @ 20X0 5 - 7 reps Moderate Weight; rest 3 mins x 5
B) GHD Sit ups 10x4 unbroken; rest 1 min.
C) Weighted Back Extensions @ 4022; rest 1 min x 4
Results:
Bench - Built to 205 x 5 in 3 sets
A1) Strict Dips 15/11/9/8/7
A2) Keep the weight light and switched grips all 7 reps @ 235#
B) All Fast, Unbroken, Two Hand Touch
C) 20# DB on tempo
When I got back to my house this morning I realized I wrote down the wrong days programming and ended up skipping a few workouts and went to this.. Stupid mistake!
Diet
Breakfast
6oz of Ground Pastured Chicken Sausage, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,823
Total Protein: 163
Total Fat: 103
Total Net Carb: 37
+
A1) AMRAP Bar Dips; rest :20
A2) Deadlift @ 20X0 5 - 7 reps Moderate Weight; rest 3 mins x 5
B) GHD Sit ups 10x4 unbroken; rest 1 min.
C) Weighted Back Extensions @ 4022; rest 1 min x 4
Results:
Bench - Built to 205 x 5 in 3 sets
A1) Strict Dips 15/11/9/8/7
A2) Keep the weight light and switched grips all 7 reps @ 235#
B) All Fast, Unbroken, Two Hand Touch
C) 20# DB on tempo
When I got back to my house this morning I realized I wrote down the wrong days programming and ended up skipping a few workouts and went to this.. Stupid mistake!
Diet
Breakfast
6oz of Ground Pastured Chicken Sausage, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,823
Total Protein: 163
Total Fat: 103
Total Net Carb: 37
April 14, 2011
Thursday Training and Diet Day 66
Before I start up with my Normal Blog post, I just have a few notes to add to yesterday. So I went to Chipotle Grill for the first time in my life and I gotta say.. IT WAS FANTASTIC,!! Changed the way I look at fast food. I will make this a once a week lunch/dinner spot. maybe less.. It depends on how lazy I am that day and if I feel like cooking. I've been so clean and smart with my food choices for the past few months that I almost consider this a "Cheat Meal" just because my meat isn't grassfed. But trust me, in NO WAY do I feel bad about this cheat meal like I would if it were Ice Cream and a Jar of Almond Butter like the old days (3 months ago).
On another note:
I have noticed that I have a bad habit of eating all or most of my meals in front of the TV. When I do this, I actually forget how much I'm actually eating and I'm more focused on the show than chewing my food. The last causes a big problem for my digestion.. So from now on I am going to make a conscience effort to eat every meal I can with the TV, Radio, etc OFF and chew my food to an almost liquid form. Last night I enjoyed my Chipotle Bowl outside by the pool and soaked in some extra Vitamin D. When I got back inside and looked at the clock, 45 mins had gone by. I was shocked.. I was so focused on chewing my food completely and enjoying the beautiful Naples Afternoon that I had no clue almost and hour had flew by. That night I actually slept better and I have no doubt it was due to the fact that it was much easier for me to digest my dinner. We'll call this "Attentive Eating".. its actually a form of meditation.
And now.. on to my regularly scheduled Programming
A) DB Split Squat: 8-10 @ 30X0; 1 min. rest b/t Legs x 4 sets
B1) Shoulder Press: 6-8 @ 12X2; 1 min. rest
B2) L - Pullup AMRAP with varied grips; 2 mins. rest x 5 sets
C) GH Raises: 15 @ 2010; 45 sec. rest x 4 sets
Results:
A) 30# DB/Hand - 10/10/8/8
B1) 95x8/105x6 for 3 sets/100x7
B2) 6 - sup. neut./6 - sup. narrow/ 5 - sup. wide/5 - pro. Neut/ 5 - Sup narrow
C) Complete unbroken on tempo
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,844
Total Protein: 158
Total Fat: 107
Total Net Carb: 38
On another note:
I have noticed that I have a bad habit of eating all or most of my meals in front of the TV. When I do this, I actually forget how much I'm actually eating and I'm more focused on the show than chewing my food. The last causes a big problem for my digestion.. So from now on I am going to make a conscience effort to eat every meal I can with the TV, Radio, etc OFF and chew my food to an almost liquid form. Last night I enjoyed my Chipotle Bowl outside by the pool and soaked in some extra Vitamin D. When I got back inside and looked at the clock, 45 mins had gone by. I was shocked.. I was so focused on chewing my food completely and enjoying the beautiful Naples Afternoon that I had no clue almost and hour had flew by. That night I actually slept better and I have no doubt it was due to the fact that it was much easier for me to digest my dinner. We'll call this "Attentive Eating".. its actually a form of meditation.
And now.. on to my regularly scheduled Programming
A) DB Split Squat: 8-10 @ 30X0; 1 min. rest b/t Legs x 4 sets
B1) Shoulder Press: 6-8 @ 12X2; 1 min. rest
B2) L - Pullup AMRAP with varied grips; 2 mins. rest x 5 sets
C) GH Raises: 15 @ 2010; 45 sec. rest x 4 sets
Results:
A) 30# DB/Hand - 10/10/8/8
B1) 95x8/105x6 for 3 sets/100x7
B2) 6 - sup. neut./6 - sup. narrow/ 5 - sup. wide/5 - pro. Neut/ 5 - Sup narrow
C) Complete unbroken on tempo
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Sockeye Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,844
Total Protein: 158
Total Fat: 107
Total Net Carb: 38
April 13, 2011
Wednesday Training and Diet Day 65
Rest Day
Today is a scheduled rest day... I'm pretty sore in my shoulders, chest, and post chain (single leg DL) but instead of completely resting on this day, I am going to get in the box and do some pre-hab/re-hab stuff and some light Z1 rowing tech work. I am a blog troll, I have about 15 blogs I read every single day of the week first thing in the morning. And one of my go to blogs is the OPT Big Dawgs Blog.. I love seeing what he programs for his athletes and he always has some interesting videos up for our enjoyment. Today's workout seemed like it was designed just for me.. Nothing to taxing on my CNS and shouldn't leave me ruined for tomorrow. This should actually help my shoulders and I can always use some core and rowing technique work. So instead of being lazy and lounging on my couch all afternoon. I'm going to do a little active recovery.
Been messing around with some Intermittent Fasting (wrapping up my dinner around 5:30 -6pm and then eating my breakfast around 8am, giving me a nice 14 hour fast, Sundays I usually longer in the range of 18 hours + Fasted Training)
Also:
Only going with two meals today.. Going to be throwing in some Calorie Restriction on my rest days.. Hopefully the energy that is usually used to digest my food will be used to help repair and recovery my body. The Best advice I ever got in regards to my training was "You don't get strong when training, You get strong during recovery!" So better recovery mean stronger, bigger ME!
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Dinner
Chipotle Grill just opened up in Naples so I gave it a trial run.. Never been to one before so I took some advice from THE MAN Robb Wolf - Steak and Chicken Burrito Bowl, Double Guacamole, Double Veggies, Mild Salsa, Sans Burrito, Sans Beans, Sans Rice.
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,164
Total Protein: 116
Total Fat: 55
Total Net Carb: 29
Today is a scheduled rest day... I'm pretty sore in my shoulders, chest, and post chain (single leg DL) but instead of completely resting on this day, I am going to get in the box and do some pre-hab/re-hab stuff and some light Z1 rowing tech work. I am a blog troll, I have about 15 blogs I read every single day of the week first thing in the morning. And one of my go to blogs is the OPT Big Dawgs Blog.. I love seeing what he programs for his athletes and he always has some interesting videos up for our enjoyment. Today's workout seemed like it was designed just for me.. Nothing to taxing on my CNS and shouldn't leave me ruined for tomorrow. This should actually help my shoulders and I can always use some core and rowing technique work. So instead of being lazy and lounging on my couch all afternoon. I'm going to do a little active recovery.
TRAINING:
Row 10 min working on technique @ Z1
(row high speed/perfect form 10 sec of every minute)
+
20 TGU/arm light KB - slow and steady
+
240 sec FLR accumulated on floor
Been messing around with some Intermittent Fasting (wrapping up my dinner around 5:30 -6pm and then eating my breakfast around 8am, giving me a nice 14 hour fast, Sundays I usually longer in the range of 18 hours + Fasted Training)
Also:
Only going with two meals today.. Going to be throwing in some Calorie Restriction on my rest days.. Hopefully the energy that is usually used to digest my food will be used to help repair and recovery my body. The Best advice I ever got in regards to my training was "You don't get strong when training, You get strong during recovery!" So better recovery mean stronger, bigger ME!
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Dinner
Chipotle Grill just opened up in Naples so I gave it a trial run.. Never been to one before so I took some advice from THE MAN Robb Wolf - Steak and Chicken Burrito Bowl, Double Guacamole, Double Veggies, Mild Salsa, Sans Burrito, Sans Beans, Sans Rice.
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,164
Total Protein: 116
Total Fat: 55
Total Net Carb: 29
April 12, 2011
Tuesday Training and Diet 64
AM Fasted Training with Tall Americano
Build to a Quick Heavy 3 rep Bench Press
A1) AMRAP Bench of 55% of 1 RM
A2) 20 Double Unders
B) KBS - 80# 15 reps x 3
C) GHD Situps 10 reps x 4
Results:
All bench pressing done with Close Grip (14" or so)
Built to a 3 rep 225# Bench in 3 sets. - 135/185/225
A1) Done with 135# 20/11/12
A2) All Unbroken no misses
B) All Unbroken with the Big 2 Pood
C) All Unbroken two hands over head
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Halibut Baked, 5oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,714
Total Protein: 157
Total Fat: 93
Total Net Carb: 38
Build to a Quick Heavy 3 rep Bench Press
A1) AMRAP Bench of 55% of 1 RM
A2) 20 Double Unders
B) KBS - 80# 15 reps x 3
C) GHD Situps 10 reps x 4
Results:
All bench pressing done with Close Grip (14" or so)
Built to a 3 rep 225# Bench in 3 sets. - 135/185/225
A1) Done with 135# 20/11/12
A2) All Unbroken no misses
B) All Unbroken with the Big 2 Pood
C) All Unbroken two hands over head
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Halibut Baked, 5oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,714
Total Protein: 157
Total Fat: 93
Total Net Carb: 38
April 11, 2011
Monday Training and Diet Day 63
A) Single Leg DB Deadlift: 10,8,6,4 @ 20X0
B1) 1 1/4 Front Squats: 4-6reps @ 30X0
B2) AMSAP of FLR on Rings
C) Back Ext. @ 1010 29 x 3
Results:
A) all done with 55# DBs
B1) 135x6/145x5/155x4
B2) 1:15/1:00/:50
C) Completed all sets Unbroken
Diet
Pre-Wod Tall Americano
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Halibut Baked, 5oz Mixed Greens, 7oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,714
Total Protein: 157
Total Fat: 93
Total Net Carb: 38
B1) 1 1/4 Front Squats: 4-6reps @ 30X0
B2) AMSAP of FLR on Rings
C) Back Ext. @ 1010 29 x 3
Results:
A) all done with 55# DBs
B1) 135x6/145x5/155x4
B2) 1:15/1:00/:50
C) Completed all sets Unbroken
Diet
Pre-Wod Tall Americano
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
6oz Wild Caught Halibut Baked, 5oz Mixed Greens, 7oz Cucumber, 4oz Mushrooms, 3 tbsp Avocado Oil, Apple Cider Vinegar
Dinner
7oz Grassfed Bison, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,714
Total Protein: 157
Total Fat: 93
Total Net Carb: 38
April 10, 2011
Sunday Training and Diet Day 62
Airdyne
5 Sets:
1 min. @ 90% Aerobic (80rpm)
1 min. @ 50% Aerobic (50rpm)
-rest 5 mins-
A) Shoulder Complex 8-10 reps of DB Ext Rot/Trap 3/Powell Raises with 20# DB
B1)13/10/8 - Bar Dips AMRAP-2
B2)UB/UB/11-4 - 15 Pullups Unbroken
C)295 Avg Watts for 500m Row
Had a nice chat with Anthony today about my food log and how it might affect my body comp numbers.. If you look back, I do a good job of mixing up my proteins but stick to the same veggie sources.. Anthony reminded me that something as small as eating the same veggies day in and day
out may be the thing that is putting just that little bit of stress on my system to stall my progress.. So I will be cycling in different veggie sources week by week.. This week I am going to focus on Asparagus and Cauliflower and completely eliminate the Bag or Kale and Broccoli that I usually eat. Next week I will try to take out a lot of veggie matter and eat more fats - Avocados- and try to throw in more seaweed in the form of seaweed wraps and see how I look feel and perform. One other thing I will try, I will focus one week on fermented food sources like Sauerkraut and Kimchi.. I have been eating one or the other every day but in very small amounts just to help aid digestion... But for one week they will be my primary carb sources and then cycle back around to kale and broccoli. This mix should provide my body that little bit of confusion so that I keep seeing progress in my body comp and performance numbers.
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
8oz Grassfed Ground Lamb + Seaweed Salad
Dinner
8oz Grassfed Beef Tenderloins, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,561
Total Protein: 148
Total Fat: 80
Total Net Carb: 40
5 Sets:
1 min. @ 90% Aerobic (80rpm)
1 min. @ 50% Aerobic (50rpm)
-rest 5 mins-
A) Shoulder Complex 8-10 reps of DB Ext Rot/Trap 3/Powell Raises with 20# DB
B1)13/10/8 - Bar Dips AMRAP-2
B2)UB/UB/11-4 - 15 Pullups Unbroken
C)295 Avg Watts for 500m Row
Had a nice chat with Anthony today about my food log and how it might affect my body comp numbers.. If you look back, I do a good job of mixing up my proteins but stick to the same veggie sources.. Anthony reminded me that something as small as eating the same veggies day in and day
out may be the thing that is putting just that little bit of stress on my system to stall my progress.. So I will be cycling in different veggie sources week by week.. This week I am going to focus on Asparagus and Cauliflower and completely eliminate the Bag or Kale and Broccoli that I usually eat. Next week I will try to take out a lot of veggie matter and eat more fats - Avocados- and try to throw in more seaweed in the form of seaweed wraps and see how I look feel and perform. One other thing I will try, I will focus one week on fermented food sources like Sauerkraut and Kimchi.. I have been eating one or the other every day but in very small amounts just to help aid digestion... But for one week they will be my primary carb sources and then cycle back around to kale and broccoli. This mix should provide my body that little bit of confusion so that I keep seeing progress in my body comp and performance numbers.
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Asparagus, Salsa
Lunch
8oz Grassfed Ground Lamb + Seaweed Salad
Dinner
8oz Grassfed Beef Tenderloins, 4oz Onions, 2 Bags of Cauliflower + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,561
Total Protein: 148
Total Fat: 80
Total Net Carb: 40
April 9, 2011
Saturday Training and Diet Day 61
Rest Day #2 aka its The Masters and its Saturday (moving day)... I plan on watching the Masters all day after work.. and I don't feel bad about taking another day off and moving today's workout til tomorrow. This is the weekend I look forward to most all year! Best Tournament in the World and probably the best sporting event to watch Live or on TV. The story is always compelling no matter who is at the top, which usually are the best players in the world, and the level of play on an amazing golf course is unmatched!
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Kale, Dijon Mustard
Lunch
6oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Snack
Seaweed Salad from Whole Foods
Dinner
8oz Grassfed Beef Tenderloin, Broccoli Rabe + Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,670
Total Protein: 176
Total Fat: 79
Total Net Carb: 30
Diet
Breakfast
5oz of Ground Pastured Chicken Thigh, 1 Bag of Kale, Dijon Mustard
Lunch
6oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Snack
Seaweed Salad from Whole Foods
Dinner
8oz Grassfed Beef Tenderloin, Broccoli Rabe + Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,670
Total Protein: 176
Total Fat: 79
Total Net Carb: 30
April 8, 2011
Friday Training and Diet Day 60
Rest Day:
Very busy day at work. Corporate Outing- 4 People for 3 Days.. 8 hours of instruction each day....Upside: Vitamin D levels will be sky high, I love working outside)
Feeling great right now! Body feels strong, Mind feels strong..I'm just really excited with the direction my training is going, how I am responding to it and the changes I see in my body. I think that is a big part of making change and sticking with a program, you have to enjoy it! If I hated the workouts and thought Anthony's programming was the worse, I'm pretty sure I wouldn't be in the gym 5 days out of the week at 5 AM. Sometimes I can barely get to sleep at night because I get so pumped about tomorrows workout. I start picturing myself doing the movements and almost start sweating and I can feel my heart beat start to race..I have to actively calm myself down some nights just to get some sleep. I'm in a great place right now and Can't wait to see where I am a week, two weeks, two months from now!
Diet
Breakfast
6 Whole Eggs, 1 Bag of Kale, Salsa
Lunch
6oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,813
Total Protein: 158
Total Fat: 106
Total Net Carb: 40
Very busy day at work. Corporate Outing- 4 People for 3 Days.. 8 hours of instruction each day....Upside: Vitamin D levels will be sky high, I love working outside)
Feeling great right now! Body feels strong, Mind feels strong..I'm just really excited with the direction my training is going, how I am responding to it and the changes I see in my body. I think that is a big part of making change and sticking with a program, you have to enjoy it! If I hated the workouts and thought Anthony's programming was the worse, I'm pretty sure I wouldn't be in the gym 5 days out of the week at 5 AM. Sometimes I can barely get to sleep at night because I get so pumped about tomorrows workout. I start picturing myself doing the movements and almost start sweating and I can feel my heart beat start to race..I have to actively calm myself down some nights just to get some sleep. I'm in a great place right now and Can't wait to see where I am a week, two weeks, two months from now!
Diet
Breakfast
6 Whole Eggs, 1 Bag of Kale, Salsa
Lunch
6oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,813
Total Protein: 158
Total Fat: 106
Total Net Carb: 40
April 7, 2011
Thursday Training and Diet Day 59
A)KBS: 3 sets of 10 with 80lb KB; rest 1 min.
B)GH Raises: 3 sets of 8-10 @ 4021; rest 1 min. b/t sets
C)Front Squat: 6,4,2,4,6 @ 42X2 - Stay tight in the bottom
Pre-WOD Tall Americano
Results:
A) Big 2pood
B) Complete
C) 135/155/185/165/145 worked really hard at squeezing in the bottom and on the way down. These felt great this morning. Best my Front Squat has felt in some time.. Very Solid!
Diet
Breakfast
6oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
5oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,567
Total Protein: 164
Total Fat: 77
Total Net Carb: 34
B)GH Raises: 3 sets of 8-10 @ 4021; rest 1 min. b/t sets
C)Front Squat: 6,4,2,4,6 @ 42X2 - Stay tight in the bottom
Pre-WOD Tall Americano
Results:
A) Big 2pood
B) Complete
C) 135/155/185/165/145 worked really hard at squeezing in the bottom and on the way down. These felt great this morning. Best my Front Squat has felt in some time.. Very Solid!
Diet
Breakfast
6oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
5oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,567
Total Protein: 164
Total Fat: 77
Total Net Carb: 34
April 6, 2011
Wednesday Training and Diet Day 58
Run/Row
4 sets no rest
Run 5 min @ Z1
Row 4 min @ Z3
Results
Subbed the run in Z1 for Airdyne
Airdyne: Heart Rate around 120 bpm in Z1
ERG: Heart Rate around 170 bpm in Z3
I love to row! When I was in Canada, I had a great session with a top Rowing instructor from Australia who took the time to point out some flaws in my form and gave me some homework to work on. So whenever I get on the ERG I'm sure to focus on form and my position during the stroke. So whenever I see row I am very confident in my ability to go long distance/short fast etc because I work on my mechanics.
With that said, whenever I jump on the airdyne my brain shuts off and its just go go go!! So during my Z1 on the Airdyne, I spent that time working on my posture on the bike. I tried different hand positions, shoulder positions, Forward lean etc... I found what gave the best mechanical advantage to pedal for a long time with ease/power was to keep my elbows in and pull my shoulders back. This position looks just like a push up.. I focused on the Hollow Position, keeping my ribs down and abs on sitting tall in my seat. Seat height also played an important part... I made sure that when I was seated my "push" leg almost completely locks out in the bottom of my push. The last thing I worked on was the syncing of the push with my arms and pedalling with my feet.. I tend to start pushing to early with my arms and they fatigue early in my longer sprint efforts, think of it like pulling to early on the rower. I waited until the handle bars no longer felt weightless and then with a slight forward lean, I pushed keeping my elbows in and shoulder externally rotated with just a slight pull back in on the rebound. Can't wait to apply this knowledge to my sprint efforts and my 300 FY.
Diet
Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
7oz Wild Caught Cod, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Cauliflower, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,572
Total Protein: 169
Total Fat: 75
Total Net Carb: 40
4 sets no rest
Run 5 min @ Z1
Row 4 min @ Z3
Results
Subbed the run in Z1 for Airdyne
Airdyne: Heart Rate around 120 bpm in Z1
ERG: Heart Rate around 170 bpm in Z3
I love to row! When I was in Canada, I had a great session with a top Rowing instructor from Australia who took the time to point out some flaws in my form and gave me some homework to work on. So whenever I get on the ERG I'm sure to focus on form and my position during the stroke. So whenever I see row I am very confident in my ability to go long distance/short fast etc because I work on my mechanics.
With that said, whenever I jump on the airdyne my brain shuts off and its just go go go!! So during my Z1 on the Airdyne, I spent that time working on my posture on the bike. I tried different hand positions, shoulder positions, Forward lean etc... I found what gave the best mechanical advantage to pedal for a long time with ease/power was to keep my elbows in and pull my shoulders back. This position looks just like a push up.. I focused on the Hollow Position, keeping my ribs down and abs on sitting tall in my seat. Seat height also played an important part... I made sure that when I was seated my "push" leg almost completely locks out in the bottom of my push. The last thing I worked on was the syncing of the push with my arms and pedalling with my feet.. I tend to start pushing to early with my arms and they fatigue early in my longer sprint efforts, think of it like pulling to early on the rower. I waited until the handle bars no longer felt weightless and then with a slight forward lean, I pushed keeping my elbows in and shoulder externally rotated with just a slight pull back in on the rebound. Can't wait to apply this knowledge to my sprint efforts and my 300 FY.
Diet
Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
7oz Wild Caught Cod, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Cauliflower, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,572
Total Protein: 169
Total Fat: 75
Total Net Carb: 40
April 5, 2011
Tuesday Training and Diet Day 57
A)DB Stepup: 12,10,8 @ 4010; rest 1 min. b/t legs
B)Peterson Stepup to 8" step: 12-15/leg x 3; rest 1 min. b/t legs
C1)Press: 4 sets of 4-6 @ 12X2; rest 1 min.
C2)Supinated Chinup: AMRAP x 4; rest 2 mins.
Pre-WOD Tall Americano from Starbucks
Results:
A)15#x12/11reps and 20#x10 reps
B)20# for 15 reps x 3
C1)115x5/115x5/115x5/125x3
C2)13/10/8/7
Started mixing in Double Unders again to test out my knees.. Did 5 sets of 20 unbroken in my warm up yesterday and today I finished my workout with 3 sets of 25 unbroken.. after all that VMO work, these seemed to be much more difficult than if I had done then pre-wod.. Good stimulus my for legs! Tempo/Rhythm didn't seem to be issue, which is surprising since I haven't done them since OPT programmed Flight Simulator.
Diet
Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
7oz Baked Wild Caught Cod, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Beef Kidney, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,441
Total Protein: 162
Total Fat: 64
Total Net Carb: 38
B)Peterson Stepup to 8" step: 12-15/leg x 3; rest 1 min. b/t legs
C1)Press: 4 sets of 4-6 @ 12X2; rest 1 min.
C2)Supinated Chinup: AMRAP x 4; rest 2 mins.
Pre-WOD Tall Americano from Starbucks
Results:
A)15#x12/11reps and 20#x10 reps
B)20# for 15 reps x 3
C1)115x5/115x5/115x5/125x3
C2)13/10/8/7
Started mixing in Double Unders again to test out my knees.. Did 5 sets of 20 unbroken in my warm up yesterday and today I finished my workout with 3 sets of 25 unbroken.. after all that VMO work, these seemed to be much more difficult than if I had done then pre-wod.. Good stimulus my for legs! Tempo/Rhythm didn't seem to be issue, which is surprising since I haven't done them since OPT programmed Flight Simulator.
Diet
Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
7oz Baked Wild Caught Cod, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Beef Kidney, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,441
Total Protein: 162
Total Fat: 64
Total Net Carb: 38
April 4, 2011
Monday Training and Diet Day 56
Finally got a Day off from work! Perfect.. Gonna Catch up on sleep, hit the Airdyne early, and then hang out with the parents on their visit.. I don't get to see them that often, so it's great whenever they're in town.. I think they're extremely close to buying a place down here now that my Sister has moved to Sarasota to go to Grad School at LECOM. Hopefully its close to the box :)
-BUILDING AN ENGINE-
This should really be the name of my blog!
Oh and I didn't mention this yesterday, but I was messed up from all that single leg work.. My hamstrings have never been so tight.. Luckily I spent most of yesterday on my feet working and the day before stretching and doing leg extensions with a lax ball under my legs post wod to help recovery. Can only imagine how sore I would have been without that "rehab" work. But I love it. I have noticed that back when I had my jumpers knee issues in my right knee, I must have been favoring my left side during my squats and deadlifts, because since I've been doing single leg work I notice a big difference between my left leg vs. my right leg... During the squats the right fatigues much sooner and on the single leg deadlifts my balance is much better on my left leg than my right.. I've been trying to work in a few extra reps with my right leg at the end of the Rx reps/sets so that I can catch the right side back up with the left (does that make sense Anthony???)... I haven't felt like this in a long time.. Obviously I wasn't getting stronger doing what I was doing.. Anthony has my programming dialed in and I can tell the numbers are improving! Spots that used to be sticking points I'm now exploding through, weaknesses in form or breakdown in posture due to heavy weight is now tight and solid under big loads. Can't wait to see where I'll be at the end of the summer if I keep this going for another 3 or 4 months and then start to layer in some metabolic conditioning stuff!! My goal has never been to be a crossfit champ, but I sure would love to be strong and have great body comp..I know it sounds vain, but I wanna look good naked!
Pre-workout Tall Americano from Starbucks... been sporadically throwing these in before my workouts to see how I respond before, during, and throughout the day. Will update my results in a week or two of on and off caffeine consumption.
Airdyne
25 sets of
:30 at 90% Aerobic
:30 at 50% Aerobic
rest 3 mins every 5 sets
Results
Keep the 90% right around 80rpms, maybe a bit higher the first set, like around 85, 90
50% efforts were very low around 35 - 40rpms
Lots of blood flow in the quads in this work out.. did so couch stretching afterwards and will continue to do so throughout the day with an ice bath around noon.
Diet
Breakfast
6oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard
Lunch
8oz Baked Wild Caught Flounder, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Seared Wild Caught Sea Scallops, 26oz of Broccoli Rabe + Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,580
Total Protein: 184
Total Fat: 65
Total Net Carb: 35
-BUILDING AN ENGINE-
This should really be the name of my blog!
Oh and I didn't mention this yesterday, but I was messed up from all that single leg work.. My hamstrings have never been so tight.. Luckily I spent most of yesterday on my feet working and the day before stretching and doing leg extensions with a lax ball under my legs post wod to help recovery. Can only imagine how sore I would have been without that "rehab" work. But I love it. I have noticed that back when I had my jumpers knee issues in my right knee, I must have been favoring my left side during my squats and deadlifts, because since I've been doing single leg work I notice a big difference between my left leg vs. my right leg... During the squats the right fatigues much sooner and on the single leg deadlifts my balance is much better on my left leg than my right.. I've been trying to work in a few extra reps with my right leg at the end of the Rx reps/sets so that I can catch the right side back up with the left (does that make sense Anthony???)... I haven't felt like this in a long time.. Obviously I wasn't getting stronger doing what I was doing.. Anthony has my programming dialed in and I can tell the numbers are improving! Spots that used to be sticking points I'm now exploding through, weaknesses in form or breakdown in posture due to heavy weight is now tight and solid under big loads. Can't wait to see where I'll be at the end of the summer if I keep this going for another 3 or 4 months and then start to layer in some metabolic conditioning stuff!! My goal has never been to be a crossfit champ, but I sure would love to be strong and have great body comp..I know it sounds vain, but I wanna look good naked!
Pre-workout Tall Americano from Starbucks... been sporadically throwing these in before my workouts to see how I respond before, during, and throughout the day. Will update my results in a week or two of on and off caffeine consumption.
Airdyne
25 sets of
:30 at 90% Aerobic
:30 at 50% Aerobic
rest 3 mins every 5 sets
Results
Keep the 90% right around 80rpms, maybe a bit higher the first set, like around 85, 90
50% efforts were very low around 35 - 40rpms
Lots of blood flow in the quads in this work out.. did so couch stretching afterwards and will continue to do so throughout the day with an ice bath around noon.
Diet
Breakfast
6oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard
Lunch
8oz Baked Wild Caught Flounder, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Seared Wild Caught Sea Scallops, 26oz of Broccoli Rabe + Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,580
Total Protein: 184
Total Fat: 65
Total Net Carb: 35
April 3, 2011
Sunday Training and Diet Day 55
Unplanned Rest Day/Full Day Private Lesson
I had a guy call real late yesterday asking for a Full Day 8 Hour One on One Private Lesson.. Even though we are closed on Sunday, I couldn't pass that up.. So I took today off to focus on the lesson.. Will redo the Airdyne workout that was planned today sometime tomorrow morning before breakfast.
Diet
Breakfast
6oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
Small Salad at the Club House with Blackened Grouper
Dinner
8oz Grassfed Ground Lamb, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,653
Total Protein: 156
Total Fat: 93
Total Net Carb: 30
I had a guy call real late yesterday asking for a Full Day 8 Hour One on One Private Lesson.. Even though we are closed on Sunday, I couldn't pass that up.. So I took today off to focus on the lesson.. Will redo the Airdyne workout that was planned today sometime tomorrow morning before breakfast.
Diet
Breakfast
6oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
Small Salad at the Club House with Blackened Grouper
Dinner
8oz Grassfed Ground Lamb, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,653
Total Protein: 156
Total Fat: 93
Total Net Carb: 30
April 2, 2011
Saturday Training and Diet Day 54
A)Single Leg DB Deadlift: 12,10,8,6 @ 2010; rest 1 min. b/t legs
B)1 1/4 Back Squats: 8.6.4 @ 40X2; rest 3 min b/t sets
C)Shoulder Complex: 2 sets with 1 min. rest b/t exercises, 10-12 resp @ 301
DB Ext. Rot/Trap 3/Powell Raises
Results:
A) 35/45/45/55
B) 135/155/175
C) 15#
Everything felt good.. Loving the single leg work, I can definitely feel a difference... Using Small stabilizing muscles that I can't really use doing normal two legged squats/deadlifts etc.. Legs were a little tight going into the 1 1/4 back squats from yesterdays single leg splits; having never done these before I was unsure where my weight should be.. All of the reps felt good, last few reps of each set were challenging. I still felt very explosive out of the bottom. Next time I might start at 145 or 150 and then build on that. Depends how fresh my legs feel. The shoulder complex got very hard the second time around.. My shoulders need some work, they fatigue very easy.
Diet
Breakfast
5oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard
Lunch
8oz Baked Wild Caught Flounder, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Lamb, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,881
Total Protein: 167
Total Fat: 111
Total Net Carb: 36
B)1 1/4 Back Squats: 8.6.4 @ 40X2; rest 3 min b/t sets
C)Shoulder Complex: 2 sets with 1 min. rest b/t exercises, 10-12 resp @ 301
DB Ext. Rot/Trap 3/Powell Raises
Results:
A) 35/45/45/55
B) 135/155/175
C) 15#
Everything felt good.. Loving the single leg work, I can definitely feel a difference... Using Small stabilizing muscles that I can't really use doing normal two legged squats/deadlifts etc.. Legs were a little tight going into the 1 1/4 back squats from yesterdays single leg splits; having never done these before I was unsure where my weight should be.. All of the reps felt good, last few reps of each set were challenging. I still felt very explosive out of the bottom. Next time I might start at 145 or 150 and then build on that. Depends how fresh my legs feel. The shoulder complex got very hard the second time around.. My shoulders need some work, they fatigue very easy.
Diet
Breakfast
5oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard
Lunch
8oz Baked Wild Caught Flounder, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Lamb, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,881
Total Protein: 167
Total Fat: 111
Total Net Carb: 36
April 1, 2011
Friday Training and Diet Day 53
AM Fasted Training Day + Tall Americano Pre Wod
A)DB Split Squat: 10,8,6 @ 3010; rest 1 min. b/t legs
B1)DB Bench: 5 sets of 12-15 @ 40X1; rest 1 min.
B2)DB Bent Over Row: 5 sets of 10-12 @ 2010; rest 1 min.
C)3 Sets with 1 min rest b/t sets:
Core Circuit: 15 GHD Situps, 15 Back Ext, :30 Ring Plank
Results:
A)20/20/25 Knee to ground on tempo
B1)45x15/45x15/45x10/35x12/35x12
B2)45x12 for all sets
C)Unbroken/broke the planks to :20 and :10/broke the situps 5,5,5 and planks again
Wow those DB Bench press reps snuck up on me fast!! Really burned at the end and I know I will be feeling that one tomorrow! And the core Circuit was the perfect mix of reps and time. I've been training in the afternoon but some days after work I'm so Zonked that I can't find the energy to get in and get a workout done.. So I am now training again in the AM! This takes a little more prep work the night before.. Making my meals for the next day and getting my work clothes and shower stuff packed and ready to go.. But its worth it for the feeling I get after the morning workout. I feel more energized throughout the day and more focused at work in my lessons!
Diet
Breakfast Post Wod
8oz Wild Caught Salmon, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Lunch
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Dinner
8oz Grassfed Ground Lamb, 14oz Baked Brussel Sprouts with Garlic, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,115
Total Protein: 173
Total Fat: 130
Total Net Carb: 47
A)DB Split Squat: 10,8,6 @ 3010; rest 1 min. b/t legs
B1)DB Bench: 5 sets of 12-15 @ 40X1; rest 1 min.
B2)DB Bent Over Row: 5 sets of 10-12 @ 2010; rest 1 min.
C)3 Sets with 1 min rest b/t sets:
Core Circuit: 15 GHD Situps, 15 Back Ext, :30 Ring Plank
Results:
A)20/20/25 Knee to ground on tempo
B1)45x15/45x15/45x10/35x12/35x12
B2)45x12 for all sets
C)Unbroken/broke the planks to :20 and :10/broke the situps 5,5,5 and planks again
Wow those DB Bench press reps snuck up on me fast!! Really burned at the end and I know I will be feeling that one tomorrow! And the core Circuit was the perfect mix of reps and time. I've been training in the afternoon but some days after work I'm so Zonked that I can't find the energy to get in and get a workout done.. So I am now training again in the AM! This takes a little more prep work the night before.. Making my meals for the next day and getting my work clothes and shower stuff packed and ready to go.. But its worth it for the feeling I get after the morning workout. I feel more energized throughout the day and more focused at work in my lessons!
Diet
Breakfast Post Wod
8oz Wild Caught Salmon, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Lunch
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Dinner
8oz Grassfed Ground Lamb, 14oz Baked Brussel Sprouts with Garlic, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,115
Total Protein: 173
Total Fat: 130
Total Net Carb: 47
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