Suffered a nasty ankle sprain last week, Thursday, at work. If you've never worn Classic Style golf spikes before its a lot like wearing High Heels..(not that I know.. I just asked Magner) They aren't very comfortable and are very hard to maneuver in. I was stepping off the last step and about to turn right off of my left foot, which was on a slight decline away from me.. I caught the edge of my shoe and all of my weight was on that same foot which came crashing down sideways.. I heard the loudest pop/snap and immediately felt pain. Luckily, it was only one of the ligaments in my ankle and not all three.. The PT thinks I may have stressed the other two, but only one was seriously torn. He seemed hopefully for a quick recovery since I had good strength and flexibility with my ankle to begin with.. As long as I ice and rest it properly I should be able to start to load it in a week or two using stretch bands, with a max 6 weeks out until I can do quick change of directions stuff or Olympic Lifting.
So that pretty much took me out of the open.. It was a rough weekend mentally.. I hate that something so F'ing stupid has put me on the sidelines during this competition. So after I whined about it and threw myself a pity party, which you better believe included some ice cream. I spent last night trying to get my mind right and get back on track. Kristen and I were writing down and thinking about what exercises I could do and we came up with a program to strength up some of my upper body and core weaknesses while my ankle heals.. Mostly all Pulling and Pushing movements with a lot of core thrown in. I want my Weighted Pull Ups, OH Shoulder Press, and Bench Press to really get strong during this time away from lower body. I will also be doing some proprioceptive work for ankle as well as normal rehab stuff.
In other news... We added a new member to our family, our puppy Cody! He has really been amazing to have around and is one of the funniest, most well mannered dogs I've ever seen. It really helped to have him around this weekend to take my mind off of the ankle and the Open.
We planned out a 4 Day Programming which I will just repeat for the next couple of weeks or until I get the ok to start loading up my legs and ankle flexion. I'll be using a linear progression or changing the reps and set + vary the tempo of certain movements.
A) Stand Shoulder Press 5x5 (test ankle first to see how weight feels overhead)
B1) Incline DB Fly; 3 x 8-10 @ 3010
B2) Strict Ring Dips; 3 x 8
C) Close Grip Slow Push Ups; 3 x 10 @ 30X0
Core Complex - :20 Iso Hold GHD Situp Parallel to ground, rest :10/:30/side of Side Planks and :10 rest x 3 rounds
Results
A: 115 x 5/ 125 x 5/ 135 x 5 x 3 sets
B1) 25lbs x 10/10/8
B2) 8/4-4/3-2-1-1-1
C and Core Complex Complete
February 29, 2012
February 21, 2012
Workout Catch Up
Thursday Feb. 16th
A) Built to 195# High Bar Oly Back Squats 3 x 8 reps
+ 20 Reps @ 145# Just working on high volume low weight sets
B) Back Extensions w/ Iso Holds for 3 seconds at the top for 3 x 10
C) Depth Jumps from 20" Box to a 43" Box - 5x5
Friday Feb. 17th
A) Clean Grip Halting Deadlifts 5 x 3 - 295 x 3/305/310
B1) BB Bent Rows 3 x 8 @ 135#
B2) GHD Situps 3 x 15
C) Sled Pulls - Slow and consistent steps w/ 230# sled 4x40-50m
Monday Feb. 20th
Day 1 Week 1/9 Olympic Lifting with a 10 x 3 Squat Cycle - Emphasis here is to improve my Oly Lifts and Leg Strength
First week is very light and moderate
A) Snacth + Hang Power Snatch + Hang Snatch - 50 - 60% x 5 (95#)
B) Clean + Hang Power Clean + Jerk - 50 - 60% x 5 (135#)
C1) GHD Sit Ups x 15
C2) GH Raises x15 x 3
Wrist felt good here.. First time testing it in about a week. Also hit some golf balls today pain free which is very nice to see. Seems like it should be fine as long as I don't do anything stupid with it early. Still need to watch it and not load it up to heavy just yet.
A) Built to 195# High Bar Oly Back Squats 3 x 8 reps
+ 20 Reps @ 145# Just working on high volume low weight sets
B) Back Extensions w/ Iso Holds for 3 seconds at the top for 3 x 10
C) Depth Jumps from 20" Box to a 43" Box - 5x5
Friday Feb. 17th
A) Clean Grip Halting Deadlifts 5 x 3 - 295 x 3/305/310
B1) BB Bent Rows 3 x 8 @ 135#
B2) GHD Situps 3 x 15
C) Sled Pulls - Slow and consistent steps w/ 230# sled 4x40-50m
Monday Feb. 20th
Day 1 Week 1/9 Olympic Lifting with a 10 x 3 Squat Cycle - Emphasis here is to improve my Oly Lifts and Leg Strength
First week is very light and moderate
A) Snacth + Hang Power Snatch + Hang Snatch - 50 - 60% x 5 (95#)
B) Clean + Hang Power Clean + Jerk - 50 - 60% x 5 (135#)
C1) GHD Sit Ups x 15
C2) GH Raises x15 x 3
Wrist felt good here.. First time testing it in about a week. Also hit some golf balls today pain free which is very nice to see. Seems like it should be fine as long as I don't do anything stupid with it early. Still need to watch it and not load it up to heavy just yet.
February 20, 2012
Update Training Post
Back from a little Blogging Break.
After hearing I won the Paleo Challenge, I went out with Kristen and her friend and had a couple of pints of ice cream to celebrate.. That turned into a few more pints, chocolate bars and other junk food over the next 4 days.. Whatever.. not to upset about it.. Trying to learn moderation.. Not very successful just yet, but I'm working at it.
Training as sort of been all over the place right now..Took about a week off after a brutal leg workout left me hurting for days. Getting some good stuff done just need to find a goal. This got my thinking about my current situation and the situation I'll be faced with in NJ.. I will not be able to train at a crossfit gym in NJ, so I've decided to do an Olympic Lifting Cycle for the next 5 weeks.. I found this program off of www.cathletics.com and it looks to be just what I need.. Lots of Olympic Lifting and skill transfer moves like clean and snatch pulls, halting deadlifts etc.. A big squatting/leg strength emphasis (which I believe is a weak point for me) - high bar back, front, overhead - some assistance work as well as pulling strength,core etc. Looking to get stronger with my legs in this cycle and get as much Oly Lifting in as I can before the move. Then I'll reevaluate where I'm at and decided whether or not to do one more cycle or switch back over to crossfit football training. Once I'm up in NJ, I'll start my 5/3/1 strength cycle with a hypertrophy goal. I want to put on as much muscle as possible and then come back to Naples and really get back into Oly Lifts.. I just really enjoy it. I love how technical it is and how precise you need be with your form. Plus, I feel it has great transferability to my sport.
My last few days of training, like I said, have been all over the place. Lightweight Snatch and Clean n Jerk doubles, High bar back squats for 8-10 reps + 20 rep Back Squat finisher, some GHD work, sled pulls etc. Just doing some fun stuff really.. no focus, just wanted to get back in the gym after some time off and have fun. Trying to get ready for the Open.. I had a little mishap during a clean and the weight crashed down on my wrist while my elbow was caught on my knee.. So my arm had no where to go and my wrist just absorbed all that weight.. Hurt Like Hell. Its been sore for almost a week now. Haven't been able to do any pressing movements. Range of motion is getting a lot better, been icing it every day multiple times a day in an ice bucket. Going to run it through some easy tests this afternoon.. Front rack position, push ups, pull ups and some other light weight movements with a wrist flexion emphasis. We'll see what happens.. Today is the best its felt so I hope this is a sign of a quick recovery and not a lingering problem. Haven't been able to swing a golf club in a week which is a bigger problem than me not competing in the Open.
After hearing I won the Paleo Challenge, I went out with Kristen and her friend and had a couple of pints of ice cream to celebrate.. That turned into a few more pints, chocolate bars and other junk food over the next 4 days.. Whatever.. not to upset about it.. Trying to learn moderation.. Not very successful just yet, but I'm working at it.
Training as sort of been all over the place right now..Took about a week off after a brutal leg workout left me hurting for days. Getting some good stuff done just need to find a goal. This got my thinking about my current situation and the situation I'll be faced with in NJ.. I will not be able to train at a crossfit gym in NJ, so I've decided to do an Olympic Lifting Cycle for the next 5 weeks.. I found this program off of www.cathletics.com and it looks to be just what I need.. Lots of Olympic Lifting and skill transfer moves like clean and snatch pulls, halting deadlifts etc.. A big squatting/leg strength emphasis (which I believe is a weak point for me) - high bar back, front, overhead - some assistance work as well as pulling strength,core etc. Looking to get stronger with my legs in this cycle and get as much Oly Lifting in as I can before the move. Then I'll reevaluate where I'm at and decided whether or not to do one more cycle or switch back over to crossfit football training. Once I'm up in NJ, I'll start my 5/3/1 strength cycle with a hypertrophy goal. I want to put on as much muscle as possible and then come back to Naples and really get back into Oly Lifts.. I just really enjoy it. I love how technical it is and how precise you need be with your form. Plus, I feel it has great transferability to my sport.
My last few days of training, like I said, have been all over the place. Lightweight Snatch and Clean n Jerk doubles, High bar back squats for 8-10 reps + 20 rep Back Squat finisher, some GHD work, sled pulls etc. Just doing some fun stuff really.. no focus, just wanted to get back in the gym after some time off and have fun. Trying to get ready for the Open.. I had a little mishap during a clean and the weight crashed down on my wrist while my elbow was caught on my knee.. So my arm had no where to go and my wrist just absorbed all that weight.. Hurt Like Hell. Its been sore for almost a week now. Haven't been able to do any pressing movements. Range of motion is getting a lot better, been icing it every day multiple times a day in an ice bucket. Going to run it through some easy tests this afternoon.. Front rack position, push ups, pull ups and some other light weight movements with a wrist flexion emphasis. We'll see what happens.. Today is the best its felt so I hope this is a sign of a quick recovery and not a lingering problem. Haven't been able to swing a golf club in a week which is a bigger problem than me not competing in the Open.
February 9, 2012
Thursday Training and Paleo Challenge Day 39
Make up WOD due to Paleo Challenge WOD
21-15-9
Back Squats @ Body weight (185lbs)
Ring Dips
Finished with some Back Ext 2x10 with a 5 second hold at the top.
Also played with some different Pull Ups where I lean back on the down very slow trying to get my chest high and back flat to the ground. Rhomboid Chins
Took me around 9:30. Didn't really push myself here just took my time and keep moving.
Going to start to bring up the intensity here in the next couple of weeks to get my lungs ready for the open..
21-15-9
Back Squats @ Body weight (185lbs)
Ring Dips
Finished with some Back Ext 2x10 with a 5 second hold at the top.
Also played with some different Pull Ups where I lean back on the down very slow trying to get my chest high and back flat to the ground. Rhomboid Chins
Took me around 9:30. Didn't really push myself here just took my time and keep moving.
Going to start to bring up the intensity here in the next couple of weeks to get my lungs ready for the open..
February 8, 2012
Wednesday Training and Paleo Challenge Day 38
Today marks the last day of Crossfit Redline's Paleo Challenge. Went in this morning and did all my measurements with Coach and the results were amazing!!
Starting weight - 205lbs
Today's weight - 187lbs
Pre - Waist Measurement - 36"
Post - Waist Measurement - 32.25"
Pre Umb Skin Fold - 27 or 28
Post Umb Skin Fold - 20
Pre Illiac Skin Fold - 26
Post Illiac Skin Fold - 11
Pre Wod Tester - 3:36
Post Wod Tester - 3:32
Like I said I couldn't be happier with my results, there was nothing more I could do! This is the first time coming off a paleo type challenge were I didn't end up being completely neurotic about my food.. During this time I still partied, drank wine, went out to eat with friends and family... I had a great time. I was just smart about my food choices and didn't over indulge. So I'm going to keep on this track for as long as I can and see where I end up! My ultimate goals are closer today then yesterday!
Today's Workout
A: Hang Power Clean - 3RM - 205 kept it lighter than a true 3RM
+
On the Minute for 10 Minutes
Complete 2 Power Cleans @75-80% of 3RM and 5 Chin Ups
- All Chins and Cleans unbroken @ 155lbs
Starting weight - 205lbs
Today's weight - 187lbs
Pre - Waist Measurement - 36"
Post - Waist Measurement - 32.25"
Pre Umb Skin Fold - 27 or 28
Post Umb Skin Fold - 20
Pre Illiac Skin Fold - 26
Post Illiac Skin Fold - 11
Pre Wod Tester - 3:36
Post Wod Tester - 3:32
Like I said I couldn't be happier with my results, there was nothing more I could do! This is the first time coming off a paleo type challenge were I didn't end up being completely neurotic about my food.. During this time I still partied, drank wine, went out to eat with friends and family... I had a great time. I was just smart about my food choices and didn't over indulge. So I'm going to keep on this track for as long as I can and see where I end up! My ultimate goals are closer today then yesterday!
Today's Workout
A: Hang Power Clean - 3RM - 205 kept it lighter than a true 3RM
+
On the Minute for 10 Minutes
Complete 2 Power Cleans @75-80% of 3RM and 5 Chin Ups
- All Chins and Cleans unbroken @ 155lbs
February 7, 2012
Tuesday Training and Paleo Challenge Day 37
One Day Away from the Finish Line!!!!!
I can taste the Chocolate and Ice Cream.. I've also decided I'm not going to reintroduce almond butter back into my diet. I've lost my taste/craving to eat massive amounts of the stuff so I figure why bring it back if I really don't want it!! Dark Chocolate and Ice Cream on the other will be dropped back in small doses! I still have a long way to go until I reach my goals, but I'm much closer than when I started this challenge. Even if I don't win I feel like I did the absolute best I could do! That's all I can ask for...
Training
A: Bench Press 2,2,2,2,2
185/195/205/220/225/230
+
Paleo Challenge Tester
For Time:
250m Row
15 KBS - 2pood
15 Burpees
15 KBS - 2poos
250m Row
Previous Time 1/6/12 - 3:36
Today's Time 2/7/12 - 3:32
Pretty happy that I beat my last time.. That's all I really wanted to do was tie or beat. Thought I laid down a solid pace last time, I think I just transitioned better from one exercise to the other.
I can taste the Chocolate and Ice Cream.. I've also decided I'm not going to reintroduce almond butter back into my diet. I've lost my taste/craving to eat massive amounts of the stuff so I figure why bring it back if I really don't want it!! Dark Chocolate and Ice Cream on the other will be dropped back in small doses! I still have a long way to go until I reach my goals, but I'm much closer than when I started this challenge. Even if I don't win I feel like I did the absolute best I could do! That's all I can ask for...
Training
A: Bench Press 2,2,2,2,2
185/195/205/220/225/230
+
Paleo Challenge Tester
For Time:
250m Row
15 KBS - 2pood
15 Burpees
15 KBS - 2poos
250m Row
Previous Time 1/6/12 - 3:36
Today's Time 2/7/12 - 3:32
Pretty happy that I beat my last time.. That's all I really wanted to do was tie or beat. Thought I laid down a solid pace last time, I think I just transitioned better from one exercise to the other.
February 6, 2012
Monday Training and Paleo Challenge Day 36
- Rest Day -
Food Log
Meal 1 - Noon - 16 Hour Fast
Hickory Smoked Chicken Breast (6oz), 1 Heirloom tomato sliced and 2 Avocados(12oz)
Meal 2
1 GF Ribeye (8-10oz) and Cauliflower Mash with a side Salad
Food Log
Meal 1 - Noon - 16 Hour Fast
Hickory Smoked Chicken Breast (6oz), 1 Heirloom tomato sliced and 2 Avocados(12oz)
Meal 2
1 GF Ribeye (8-10oz) and Cauliflower Mash with a side Salad
Sunday Training and Paleo Challenge Day 35
A: Power Snatch 2,2,2,2,2,2,2,2
+
Every :30 for 4 minutes Sprint 60 yards
then...
50 Toes to Bar for Time
Results
A: 135/140/145/155/160/165/170/175
T2B: 7:48
Food Log
Meal 1 19 Hour Fast
Pork Chop with Asparagus, sauerkraut and Avocado/Salsa Mash
Meal 2
.8lbs of Wild Caught C. Sea Bass with Broccolini
+
Every :30 for 4 minutes Sprint 60 yards
then...
50 Toes to Bar for Time
Results
A: 135/140/145/155/160/165/170/175
T2B: 7:48
Food Log
Meal 1 19 Hour Fast
Pork Chop with Asparagus, sauerkraut and Avocado/Salsa Mash
Meal 2
.8lbs of Wild Caught C. Sea Bass with Broccolini
Saturday Training and Paleo Challenge Day 34
A: High Bar Back Squat 1,1,1,1,1
B: Press - Find 5RM; then 3x5 @ 90% of 5RM
+
7 Rounds of:
7 Ball Slams 50lbs
Max Reps Rope Pull Ups
rest :30-:60 b/t sets
Results
A: 225/265/275/285/290/295F - felt pretty good even though I got about 5 hours of sleep last night and was a little hung over from drinking a bottle of wine myself.
B: 5RM - 145lbs; 3x5 @ 130lbs
+
rope pull ups - 6/5/4/3/3/3/3
Meal 1 16-17 Hour Fast
Leftover Steak and Chicken Skewers with Peppers and Onions + Avocado and Salsa Mash
Meal 2 - @ Aqua with Kristen, her parents, brother and his wife.
14oz Grassfed NY Strip with Spinach + 2 Glasses of Wine.
Great People Great food!! Had so much fun. Went to a wine bar after dinner and had a nice glass of wine. Its great finally getting to meet the entire family!
B: Press - Find 5RM; then 3x5 @ 90% of 5RM
+
7 Rounds of:
7 Ball Slams 50lbs
Max Reps Rope Pull Ups
rest :30-:60 b/t sets
Results
A: 225/265/275/285/290/295F - felt pretty good even though I got about 5 hours of sleep last night and was a little hung over from drinking a bottle of wine myself.
B: 5RM - 145lbs; 3x5 @ 130lbs
+
rope pull ups - 6/5/4/3/3/3/3
Meal 1 16-17 Hour Fast
Leftover Steak and Chicken Skewers with Peppers and Onions + Avocado and Salsa Mash
Meal 2 - @ Aqua with Kristen, her parents, brother and his wife.
14oz Grassfed NY Strip with Spinach + 2 Glasses of Wine.
Great People Great food!! Had so much fun. Went to a wine bar after dinner and had a nice glass of wine. Its great finally getting to meet the entire family!
February 3, 2012
Friday Training and Paleo Challenge Day 33
Rest Day
Still going strong with my Paleo Challenge + Leangains Intermittent Fasting! So pleased with my results thus far.. Have seen previous strength PR's crushed at a lighter weight!! Skin fold measurements are dropping and of course my overall body weight has really dropped. In a very short amount of time I've lost nearly 15lbs. This is not the finish line for me. I have big goals and I want to see how far I can go. I'm going to stick with the current food cycle until I see dips in performance or mood and then I will evaluate and adjust accordingly (more carbs, dairy etc) I can't to hit my desired level of leanness to start experimenting with some different Food Protocols. Stay Tuned!!
Food Log
Meal 1 18-19 Hour Fast
1 Ribeye and 1/2 NY Strip (12-14oz Total) and 1 Avocado
Meal 2 - Dinner Party with Friends @ Kristen's
Apps: Shrimp Cocktail, Mixed Olives, and Pepperdew Peppers
Main: Chicken and Steak Skewers with Peppers and Onions
Side 1: Winter Veggie Roast - Turnips, Rutabaga, Yams and Parsnips Roasted in Coconut Oil
Side 2 Broccolini Roasted in Ghee
Drinks: Red Wine
Desserts (optional): Assorted Cakes, Pies etc..
- I don't mess around
Still going strong with my Paleo Challenge + Leangains Intermittent Fasting! So pleased with my results thus far.. Have seen previous strength PR's crushed at a lighter weight!! Skin fold measurements are dropping and of course my overall body weight has really dropped. In a very short amount of time I've lost nearly 15lbs. This is not the finish line for me. I have big goals and I want to see how far I can go. I'm going to stick with the current food cycle until I see dips in performance or mood and then I will evaluate and adjust accordingly (more carbs, dairy etc) I can't to hit my desired level of leanness to start experimenting with some different Food Protocols. Stay Tuned!!
Food Log
Meal 1 18-19 Hour Fast
1 Ribeye and 1/2 NY Strip (12-14oz Total) and 1 Avocado
Meal 2 - Dinner Party with Friends @ Kristen's
Apps: Shrimp Cocktail, Mixed Olives, and Pepperdew Peppers
Main: Chicken and Steak Skewers with Peppers and Onions
Side 1: Winter Veggie Roast - Turnips, Rutabaga, Yams and Parsnips Roasted in Coconut Oil
Side 2 Broccolini Roasted in Ghee
Drinks: Red Wine
Desserts (optional): Assorted Cakes, Pies etc..
- I don't mess around
Thursday Training and Paleo Challenge Day 32
Tabata Sledgehammer Strikes
rest 1 min
Tabata Burpees
rest 1 min
Tabata Sledgehammer Strikes
switch hands after each interval
-spent 15 mins stretching and Mobilizing before and after.. also I had one of the best massages ever.. My upper back was on fire.
Results
SHS: 14/13/12/13/13/12/13/13
Burpee: 10/8/8/7/7/6/6/6 - miserable!!
SHS: 13/13/12/14/13/13/13/13
Food Log
Meal 1 PWO - 18 or 19 Hour Fast
1/2 Chicken from Brio and 1 bag of mixed greens - Kale, Collard and Mustard Greens with 2 tbsp of butter
Meal 3
3/4(raw weight) of Bison Ribeye, Sauteed onions, peppers and mushrooms, Avocado mashed with salsa, and roasted Broccolini in coconut oil.
rest 1 min
Tabata Burpees
rest 1 min
Tabata Sledgehammer Strikes
switch hands after each interval
-spent 15 mins stretching and Mobilizing before and after.. also I had one of the best massages ever.. My upper back was on fire.
Results
SHS: 14/13/12/13/13/12/13/13
Burpee: 10/8/8/7/7/6/6/6 - miserable!!
SHS: 13/13/12/14/13/13/13/13
Food Log
Meal 1 PWO - 18 or 19 Hour Fast
1/2 Chicken from Brio and 1 bag of mixed greens - Kale, Collard and Mustard Greens with 2 tbsp of butter
Meal 3
3/4(raw weight) of Bison Ribeye, Sauteed onions, peppers and mushrooms, Avocado mashed with salsa, and roasted Broccolini in coconut oil.
February 2, 2012
Wednesday Training and Paleo Challenge Day 31
A: Power Cleans 3,3,3,3,3
+
5 Rounds for Time
7 Deadlifts @ 225
5 Lateral Burpees
1/2 Gasser
rest :45 b/t rounds
What is a GASSER?
-Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters. Half is two trips, up and back or 106 yards and 1/4 gasser is one trip up or 53 yards.
Results
A: 185/205/215/220/225(this used to be a 1 RM)
6:45 or 7:45 .. I forgot to write this down but I remember I was around either 6 or 7 minutes and 45 seconds.
Food Log
Meal 1 PWO - 19 Hour Fast
10-12oz Grassfed Ribeye/NY Strip and 1 Avocado
Meal 2
1/2 a Chicken from Brio with a salad and broccoli
+
5 Rounds for Time
7 Deadlifts @ 225
5 Lateral Burpees
1/2 Gasser
rest :45 b/t rounds
What is a GASSER?
-Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters. Half is two trips, up and back or 106 yards and 1/4 gasser is one trip up or 53 yards.
Results
A: 185/205/215/220/225(this used to be a 1 RM)
6:45 or 7:45 .. I forgot to write this down but I remember I was around either 6 or 7 minutes and 45 seconds.
Food Log
Meal 1 PWO - 19 Hour Fast
10-12oz Grassfed Ribeye/NY Strip and 1 Avocado
Meal 2
1/2 a Chicken from Brio with a salad and broccoli
February 1, 2012
Tuesday Training and Paleo Challenge Day 30
A: Barbell Step Ups 8,8,8,8
+
5 Rounds
Max Rep Bench Press @ BWT - (190lbs)
Max Rep Pull Ups
Results:
A: 95/135/145/150
+
Rounds
1: 8/10 - strict pro med grip
2: 5/8 - strict sup med grip
3: 4/6 - strict pro close grip
4: 4/6 - strict sup close grip
5: 4/5 - strict pro wide grip
Food Log
Meal 1 PWO - 19 Hour Fast
Grassfed NY Strip with and Avocado
Meal 2 - 6:30pm
6oz Mahi with Shrimp, cauliflower mash and a dump salad with EVOO/ACV
+
5 Rounds
Max Rep Bench Press @ BWT - (190lbs)
Max Rep Pull Ups
Results:
A: 95/135/145/150
+
Rounds
1: 8/10 - strict pro med grip
2: 5/8 - strict sup med grip
3: 4/6 - strict pro close grip
4: 4/6 - strict sup close grip
5: 4/5 - strict pro wide grip
Food Log
Meal 1 PWO - 19 Hour Fast
Grassfed NY Strip with and Avocado
Meal 2 - 6:30pm
6oz Mahi with Shrimp, cauliflower mash and a dump salad with EVOO/ACV
January 31, 2012
Monday Training and Paleo Challenge Day 29
-Rest Day-
Felt like absolute GARBAGE all day today.. After 28 Days of clean eating, its not smart to throw in a big cheat meal of pure sugar and alcohol! Anyways.. live and learn.. I had fun while doing it!! back on the rails today mentally stronger and wiser than yesterday
Meal 1 - 20 Hour Fast
Bison Ribeye with Broccolini roasted in Ghee and an Avocado
Felt like absolute GARBAGE all day today.. After 28 Days of clean eating, its not smart to throw in a big cheat meal of pure sugar and alcohol! Anyways.. live and learn.. I had fun while doing it!! back on the rails today mentally stronger and wiser than yesterday
Meal 1 - 20 Hour Fast
Bison Ribeye with Broccolini roasted in Ghee and an Avocado
Sunday Training and Paleo Challenge Day 28
A: Deadlift - 3RM
then
8 Rounds of
3 Power Cleans at 75% of body weight
3 Broad Jumps for Max Distance
rest 2 mins. b/t rounds
Results
A: Clean Grip 315
Broad Jumps - 26.5/27/27.3/27.3/27.1/27.4/27.4/27.1
Finished it off with 12 KBS with the 3pood for fun. Completely overhead at the top, clean reps.. felt good, that thing is going to be fun to use in workouts!
Food Log
Meal 1 19 Hour Fast
Bison Ribeye with sauteed Kale and Mustard/Collard Greens with Onions and an Avocado
Meal 2
Shrimp, Tuna Steak and some pistachios, cashews and almonds.. oh and a bottle of wine:) I may of have had some chocolate as well.
then
8 Rounds of
3 Power Cleans at 75% of body weight
3 Broad Jumps for Max Distance
rest 2 mins. b/t rounds
Results
A: Clean Grip 315
Broad Jumps - 26.5/27/27.3/27.3/27.1/27.4/27.4/27.1
Finished it off with 12 KBS with the 3pood for fun. Completely overhead at the top, clean reps.. felt good, that thing is going to be fun to use in workouts!
Food Log
Meal 1 19 Hour Fast
Bison Ribeye with sauteed Kale and Mustard/Collard Greens with Onions and an Avocado
Meal 2
Shrimp, Tuna Steak and some pistachios, cashews and almonds.. oh and a bottle of wine:) I may of have had some chocolate as well.
January 28, 2012
Saturday Training and Paleo Challenge Day 27
-Rest Day-
Here is a video of yesterday's shoulder press at 160#. As you can see, this was fairly easy and I would have easily gone over 160 had my tricep not cramped up on me.. I don't think I rested my arms enough going into this.
http://youtu.be/kqxBLiIgwV0
Looking forward to crush this PR in the coming weeks!!
Food Log
Meal 1 - 16.5 Hour Fast - Noon
8-10oz Chicken Breast with and Avocado and Tomato Slices
Meal 2 -
Here is a video of yesterday's shoulder press at 160#. As you can see, this was fairly easy and I would have easily gone over 160 had my tricep not cramped up on me.. I don't think I rested my arms enough going into this.
http://youtu.be/kqxBLiIgwV0
Looking forward to crush this PR in the coming weeks!!
Food Log
Meal 1 - 16.5 Hour Fast - Noon
8-10oz Chicken Breast with and Avocado and Tomato Slices
Meal 2 -
January 27, 2012
Friday Training and Paleo Challenge Day 26
Day 1 of Crossfit Football Programming
A: Front Squat 5RM
B: Front Squat 3x5 @ 90% of A
C: Shoulder Press 1,1,1,1,1 - Add weight to each successful rep
+
5 Rounds for Time
1 round consists of
1 HSPU
1 Strict Chin up
3 HSPU
3 Stict Chin up
5 HSPU
5 Strict Chin up
Results
A: 200# - 5RM PR
B: 3x5 @ 180#
C: 135/145/150/155/160/165f x 2 - This would have been a PR, had the weight about my head and was close to lockout but my tricep got tight and felt like it cramped on me. I will get this no problem next time, maybe even 170#
Time: 8:03 - First two sets of HSPU were to the floor, last three sets were to the Abmat... All chins were unbroken.
Woke up today at my lightest weight - 188.5#
Paleo Food Log
Meal 1 - 17 Hour Fast - PWO 1:00pm
10-12oz of Chicken Breast, Avocado and a huge salad with EVOO and ECV
Meal 2 6:45ish - Skirt Steak (1b) Cauliflower mash with ghee and a Dump Salad with Evoo and ACV
A: Front Squat 5RM
B: Front Squat 3x5 @ 90% of A
C: Shoulder Press 1,1,1,1,1 - Add weight to each successful rep
+
5 Rounds for Time
1 round consists of
1 HSPU
1 Strict Chin up
3 HSPU
3 Stict Chin up
5 HSPU
5 Strict Chin up
Results
A: 200# - 5RM PR
B: 3x5 @ 180#
C: 135/145/150/155/160/165f x 2 - This would have been a PR, had the weight about my head and was close to lockout but my tricep got tight and felt like it cramped on me. I will get this no problem next time, maybe even 170#
Time: 8:03 - First two sets of HSPU were to the floor, last three sets were to the Abmat... All chins were unbroken.
Woke up today at my lightest weight - 188.5#
Paleo Food Log
Meal 1 - 17 Hour Fast - PWO 1:00pm
10-12oz of Chicken Breast, Avocado and a huge salad with EVOO and ECV
Meal 2 6:45ish - Skirt Steak (1b) Cauliflower mash with ghee and a Dump Salad with Evoo and ACV
Thursday Training and Paleo Challenge Day 25
Training
Played around for 20 minutes with a variety of things:
KBS
Pull Ups
Toes to Bar
Back Ext
GHD Sit Ups
Lunges
Banded Goodmornings
Then
3 Rounds of
275# Prowler Sprints - 40 meters
50 Dbl Unders
Went at this hard.. First and Last sets of Dbl Unders were unbroken.. Pretty happy with that since I haven't done these in a long time. Prowler Push at the weight is just thee right amount of hurt for that distance. I was able to keep my pace high just until the the very end of the last sprint. I love sled and prowler work and I will be doing more of that stuff on recovery days and also sprint days.
Food Log
Meal 1 - 16 Hour Fast - Noon
9oz Ribeye with an Avocado and Leftover Broccolini
Meal 2 - 7:00pm
Bone in Veal Chop (10-12oz of meat), Steamed Kale with Sauteed onions and sliced Heirloom Tomatoes
Played around for 20 minutes with a variety of things:
KBS
Pull Ups
Toes to Bar
Back Ext
GHD Sit Ups
Lunges
Banded Goodmornings
Then
3 Rounds of
275# Prowler Sprints - 40 meters
50 Dbl Unders
Went at this hard.. First and Last sets of Dbl Unders were unbroken.. Pretty happy with that since I haven't done these in a long time. Prowler Push at the weight is just thee right amount of hurt for that distance. I was able to keep my pace high just until the the very end of the last sprint. I love sled and prowler work and I will be doing more of that stuff on recovery days and also sprint days.
Food Log
Meal 1 - 16 Hour Fast - Noon
9oz Ribeye with an Avocado and Leftover Broccolini
Meal 2 - 7:00pm
Bone in Veal Chop (10-12oz of meat), Steamed Kale with Sauteed onions and sliced Heirloom Tomatoes
January 26, 2012
Wednesday Training and Paleo Challenge Day 24
Training
A: Overhead Press, 5 x 3
B: Split Jerk - Build to a Heavy Single
C: Inverted Weighted Ring Rows with feet elevated, rest 1 min b/t
Results
A: 135/145/150/145/145
B: First time doing Split Jerks in almost 6 months. Hit a 20# PR - 255#
C: 10/10/10
Notes - Whats amazing to me is how good and strong I'm feeling on a very low calorie diet.. I've been I.F'ing lately and today's workout was actually during the end of a long 23 Hour Fast. I will not being doing that more than once a week. I like to keep my fast short, in that 16-18 hour range, but once a week I will through in a longer 20+ Hour fast on a rest day. I'm just gonna ride this wave till it breaks, re-evaluate and make small adjustments where necessary.
Food Log
Meal 1 Post Wod - 1:30pm - 0.8lbs of Veal (raw weight) and two bunches of Broccolini in Ghee
Meal 2 - 7:00pm - 10-12oz of Cod and a huge salad with EVOO and ACV
A: Overhead Press, 5 x 3
B: Split Jerk - Build to a Heavy Single
C: Inverted Weighted Ring Rows with feet elevated, rest 1 min b/t
Results
A: 135/145/150/145/145
B: First time doing Split Jerks in almost 6 months. Hit a 20# PR - 255#
C: 10/10/10
Notes - Whats amazing to me is how good and strong I'm feeling on a very low calorie diet.. I've been I.F'ing lately and today's workout was actually during the end of a long 23 Hour Fast. I will not being doing that more than once a week. I like to keep my fast short, in that 16-18 hour range, but once a week I will through in a longer 20+ Hour fast on a rest day. I'm just gonna ride this wave till it breaks, re-evaluate and make small adjustments where necessary.
Food Log
Meal 1 Post Wod - 1:30pm - 0.8lbs of Veal (raw weight) and two bunches of Broccolini in Ghee
Meal 2 - 7:00pm - 10-12oz of Cod and a huge salad with EVOO and ACV
January 24, 2012
Tuesday Training and Paleo Challenge Day 23
Rest Day
A much needed day of rest.. I might even need to take one more day off.. I had no idea how bad that heavy single leg stuff would ruin me for the next few days.. My body is very very sore today.. Did a lil longer fast today.. Wasn't hungry at Noon when I had planned to eat so I just let it go until I felt hungry. Easy. Actually listening to my body.. What a crazy idea :)
Meal 1 - 2:00pm
Grassfed Ribeye with Kale, Mustard and Collard Greens with Ghee
Meal 2 - 6:00pm
BCAA's
A much needed day of rest.. I might even need to take one more day off.. I had no idea how bad that heavy single leg stuff would ruin me for the next few days.. My body is very very sore today.. Did a lil longer fast today.. Wasn't hungry at Noon when I had planned to eat so I just let it go until I felt hungry. Easy. Actually listening to my body.. What a crazy idea :)
Meal 1 - 2:00pm
Grassfed Ribeye with Kale, Mustard and Collard Greens with Ghee
Meal 2 - 6:00pm
BCAA's
January 23, 2012
Monday Training and Paleo Challenge Day 22
A: Bench Press 3 x 5, rest 2:30 b/t sets
B: KBS 2pd x 15, rest :45 x 3
C: Sand Bag Half Moons x 8, rest :75 x 3
Results
A: 3 x 205 x 5reps
B: Complete
C: 1 sand bag
Paleo Food Log
After a 16 Hour Fast
Meal 1 - Grassfed Ribeye with a small Salad - EVOO and ACV
Meal 2 - 2 Chicken Sausages
Meal 3 - Scallops and Flank Steak with a Big Salad - EVOO/ACV
B: KBS 2pd x 15, rest :45 x 3
C: Sand Bag Half Moons x 8, rest :75 x 3
Results
A: 3 x 205 x 5reps
B: Complete
C: 1 sand bag
Paleo Food Log
After a 16 Hour Fast
Meal 1 - Grassfed Ribeye with a small Salad - EVOO and ACV
Meal 2 - 2 Chicken Sausages
Meal 3 - Scallops and Flank Steak with a Big Salad - EVOO/ACV
Sunday Training and Paleo Challenge Day 21
A: BB Split Squat @ 20X1; 5,4,3,3 rest 1 min.
B: BB Forward Altn'g Lunge @ 23X1, 8 Total; rest 1:30 x 4
C: 1 RM Close Grip Sup Chin Up
D1: GHD Sit Up x 12
D2: GH Raises x 12. rest 1:30 x 3
Results
A: 135 x 5/140 x 4/155 x 3/160 x 3
B: 115/135/145/155
C: 53/70/90/100/110/F115 - 110# PR
D1 and D2 Complete altn'g hands
Paleo Food Log
After a 20 Hour Fast
Meal 1 - Bison Ribeye with Broccolini and an Avocado
Meal 2 - Flank Steak with Cauliflower Mashed with Ghee
B: BB Forward Altn'g Lunge @ 23X1, 8 Total; rest 1:30 x 4
C: 1 RM Close Grip Sup Chin Up
D1: GHD Sit Up x 12
D2: GH Raises x 12. rest 1:30 x 3
Results
A: 135 x 5/140 x 4/155 x 3/160 x 3
B: 115/135/145/155
C: 53/70/90/100/110/F115 - 110# PR
D1 and D2 Complete altn'g hands
Paleo Food Log
After a 20 Hour Fast
Meal 1 - Bison Ribeye with Broccolini and an Avocado
Meal 2 - Flank Steak with Cauliflower Mashed with Ghee
Saturday Training and Paleo Challenge Day 20
Rest Day
Meal 1: Veal with Avocado
Meal 2: Sausages
Meal 4: Sushi Thai Too
Meal 1: Veal with Avocado
Meal 2: Sausages
Meal 4: Sushi Thai Too
January 20, 2012
Friday Training and Paleo Challenge Day 19
A: DB Push Jerk; 2-4 x 3 rest 2:30 b/t
B: 185# Clean Pulls 3-5 x 2, rest 2:30 b/t
+
Grace
30 Clean n Jerks @ 135# for time
A: 60/65/70
B: Complete - used these two more as a warm up
Grace - 3:15 - PR by over 2 minutes.. Must be something in the programming :)
Paleo Log
Meal 1 - Post Wod Noon - 6oz Chicken with a small sweet potato
Meal 2 - 1 hour later 1:00pm - 8oz Grassfed Ribeye with an Avocado
Meal 3 - 3:30pm - Chicken, Artichoke and Olive Sausages with a Salad EVOO and ACV
Meal 3 - 7:00pm -
B: 185# Clean Pulls 3-5 x 2, rest 2:30 b/t
+
Grace
30 Clean n Jerks @ 135# for time
A: 60/65/70
B: Complete - used these two more as a warm up
Grace - 3:15 - PR by over 2 minutes.. Must be something in the programming :)
Paleo Log
Meal 1 - Post Wod Noon - 6oz Chicken with a small sweet potato
Meal 2 - 1 hour later 1:00pm - 8oz Grassfed Ribeye with an Avocado
Meal 3 - 3:30pm - Chicken, Artichoke and Olive Sausages with a Salad EVOO and ACV
Meal 3 - 7:00pm -
January 19, 2012
Thursday Training and Paleo Challenge Day 18
Rest Day
resting up for tomorrow's date with "Grace"
Meal 1 - 17 Hour Fast - NY Strip with an Avocado
Meal 2 - 6.5oz Chicken Breast with Salad and EVOO+ACV
Meal 3 - Grassfed Beef, Pepper and Onion Skewers with a side salad
resting up for tomorrow's date with "Grace"
Meal 1 - 17 Hour Fast - NY Strip with an Avocado
Meal 2 - 6.5oz Chicken Breast with Salad and EVOO+ACV
Meal 3 - Grassfed Beef, Pepper and Onion Skewers with a side salad
Wednesday Training and Paleo Challenge Day 17
A: Wtd Chin w/ 10% BW, AMRAP (-1). Drop Weight then AMRAP Strict, rest 2:30 x 3
B: Single Arm DB Row @ 32X2, 8-10; rest 1 minute b/t arms x 4
+
Row as Many Meters as Possible in 10 Minutes w/ 45# bumper under back of rower.
Meal 1 - 17 Hour Fast - Noon - Ribeye and Guacamole
Meal 2 PWO - 6:30 - 6oz Chicken
Meal 3 - Sushi Thai 7:30 - Sashimi Mori - 18 pieces and seaweed salad + 6 Tsp of Coconut Oil straight from the jar when I got home.
Today's meal schedule was a little off and I was way behind on calories. So when we came home for dinner I quickly ate 300 cals worth of delicious coconut oil sprinkled with cinnamon. That got me somewhere around 18 or 1900 cals for the day. Really enjoying this IF in the morning.. I have more time to get some work done before my Golf Schools arrive and I also noticed that I am way more clear mentally. I speak more clearly and I have better focus for my students. The only hard part is with my training being moved to around 5:30pm, I need to find a way to fit in food before my workouts but still give me a 2 or 3 hour window to digest before my workout. That was the problem I had yesterday, only time for one meal at noon and then nothing until 6:30pm and then I needed to feed big. May start playing with some liquid whey protein.. I didn't want to use it while on the paleo challenge, but I might not have a choice if I want to get in the calories. I'll play with this for the next week or two until I find a routine that flows with my work schedule and personal life.
B: Single Arm DB Row @ 32X2, 8-10; rest 1 minute b/t arms x 4
+
Row as Many Meters as Possible in 10 Minutes w/ 45# bumper under back of rower.
Meal 1 - 17 Hour Fast - Noon - Ribeye and Guacamole
Meal 2 PWO - 6:30 - 6oz Chicken
Meal 3 - Sushi Thai 7:30 - Sashimi Mori - 18 pieces and seaweed salad + 6 Tsp of Coconut Oil straight from the jar when I got home.
Today's meal schedule was a little off and I was way behind on calories. So when we came home for dinner I quickly ate 300 cals worth of delicious coconut oil sprinkled with cinnamon. That got me somewhere around 18 or 1900 cals for the day. Really enjoying this IF in the morning.. I have more time to get some work done before my Golf Schools arrive and I also noticed that I am way more clear mentally. I speak more clearly and I have better focus for my students. The only hard part is with my training being moved to around 5:30pm, I need to find a way to fit in food before my workouts but still give me a 2 or 3 hour window to digest before my workout. That was the problem I had yesterday, only time for one meal at noon and then nothing until 6:30pm and then I needed to feed big. May start playing with some liquid whey protein.. I didn't want to use it while on the paleo challenge, but I might not have a choice if I want to get in the calories. I'll play with this for the next week or two until I find a routine that flows with my work schedule and personal life.
January 18, 2012
Tuesday Training and Paleo Challenge Day 16
A: Front Squat 3,2,2,1 rest 2:30 b/t sets
B: Build to a Heavy Squat Clean - PR if I feel it
+
Take 65% of B and complete:
3 Squat Cleans
3 HSPU
rest 1:30 x 5
A: 215/225/225/235/240F
B: 215 PR - easy pull under the bar.. tough getting out of the bottom
VIDEO - http://youtu.be/UDWOOOzvo1A
C: 140# Complete
Meal 1 - 17 Hour Fast - Chicken and Mixed Greens with Olive Oil and ACV
Meal 2 - PWO - Ribeye with an Avocado
Meal 3 - Leg of Lamb with sauteed kale and onions with a side salad8
B: Build to a Heavy Squat Clean - PR if I feel it
+
Take 65% of B and complete:
3 Squat Cleans
3 HSPU
rest 1:30 x 5
A: 215/225/225/235/240F
B: 215 PR - easy pull under the bar.. tough getting out of the bottom
VIDEO - http://youtu.be/UDWOOOzvo1A
C: 140# Complete
Meal 1 - 17 Hour Fast - Chicken and Mixed Greens with Olive Oil and ACV
Meal 2 - PWO - Ribeye with an Avocado
Meal 3 - Leg of Lamb with sauteed kale and onions with a side salad8
January 16, 2012
Monday Training and Paleo Challenge Food Log Day 15
A: Standing DB Push Press @ 22X2, 8-10; rest 2:30 x 4
B1: Ring Push Ups AMRAP (-1); no rest
B2: FLR on Rings for max holds. rest 3 mins x 3
+
(had to modify due to time)
Airdyne
:10 @ 100%
:20 @ 50%
for 5 Minutes
Cals - 80+
Paleo Food Log
Fast for 16.5 hours
Meal 1 - Ribeye with an Avocado
Meal 2 - Chicken with Tomato Slices with Olive Oil
Meal 3 - Birthday Dinner #2 - Steak and Scallops with Shrimp, Asparagus and a side Salad
B1: Ring Push Ups AMRAP (-1); no rest
B2: FLR on Rings for max holds. rest 3 mins x 3
+
(had to modify due to time)
Airdyne
:10 @ 100%
:20 @ 50%
for 5 Minutes
Cals - 80+
Paleo Food Log
Fast for 16.5 hours
Meal 1 - Ribeye with an Avocado
Meal 2 - Chicken with Tomato Slices with Olive Oil
Meal 3 - Birthday Dinner #2 - Steak and Scallops with Shrimp, Asparagus and a side Salad
Sunday Training and Paleo Challenge Food Log Day 14
Rest and Relaxation Day
Had a Great Night last night and a very relaxing day today. Great Birthday Weekend Getaway with Kristen!!
Meal 1 - 8oz NY Strip with Cucumber Salad
Meal 2 - 10oz Ribeye with and Avocado, Tomatoes and Cauliflower Mash
Had a Great Night last night and a very relaxing day today. Great Birthday Weekend Getaway with Kristen!!
Meal 1 - 8oz NY Strip with Cucumber Salad
Meal 2 - 10oz Ribeye with and Avocado, Tomatoes and Cauliflower Mash
Saturday Training and Paleo Challenge Food Log Day 13
A: Back Squat x 2, rest 2:30 x 3 - Up load as necessary. All sets tough
B1: Power Clean Tough x 3 no rest
B2: Touch and Go Deadlift x 10, rest 3 minutes and add weight on all completed rounds
C: Side Bridge :45 on/ :15 off/side x 3
A: 225/245/255/265
B Complex - 185/195/205/215
C: Complete
Paleo Food Log
18 hour fast
Meal 1 - 10oz GF Ribeye with a Salad
Meal 2 - 9oz Chicken with and Avocado
Meal 3 - Blackened Tuna with side of veggies and a Bottle of Wine - Birthday Dinner
B1: Power Clean Tough x 3 no rest
B2: Touch and Go Deadlift x 10, rest 3 minutes and add weight on all completed rounds
C: Side Bridge :45 on/ :15 off/side x 3
A: 225/245/255/265
B Complex - 185/195/205/215
C: Complete
Paleo Food Log
18 hour fast
Meal 1 - 10oz GF Ribeye with a Salad
Meal 2 - 9oz Chicken with and Avocado
Meal 3 - Blackened Tuna with side of veggies and a Bottle of Wine - Birthday Dinner
January 14, 2012
Thursday Training and Paleo Challenge Day 11
A) Pendlay Row @ 31X0; 2-3; rest 2 mins x 5
B) WTD chins 3,2,2,3,2,2; rest 2:30 b/t sets
C) 30 TGU not for time
+
40 meter accelerations, rest 2:30 x 4
A) 185,185x3,205x2x3 sets
B) 50,65,65,50,60,60
C) 5/side with 35# kb
Accelerations felt great, fast and explosive
Food Log
Meal 1 - Grassfed ribeye and avocado
Meal 2 - Chicken sausage and salad with olive oil and apple cider vinegar
Meal 3 - Flank Steak and veggies on the grill
B) WTD chins 3,2,2,3,2,2; rest 2:30 b/t sets
C) 30 TGU not for time
+
40 meter accelerations, rest 2:30 x 4
A) 185,185x3,205x2x3 sets
B) 50,65,65,50,60,60
C) 5/side with 35# kb
Accelerations felt great, fast and explosive
Food Log
Meal 1 - Grassfed ribeye and avocado
Meal 2 - Chicken sausage and salad with olive oil and apple cider vinegar
Meal 3 - Flank Steak and veggies on the grill
January 12, 2012
Wednesday Training and Paleo Challenge Food Log Day 10
A: Snatch Pulls x 3, rest 2 mins x 5
B: Musclen Snatch 1,1,1,1,1; rest 1 min b/t
+
3 sets @ 135# bar, rest 2:30 b/t sets
Power snatch x 3
Bar facing Burpees x5
Muscle up x 1
Power snatch x2
Bar facing Burpees x 3
Muscle up x 1
A) 185,185,205,205,215
B) 115,115,125,125,135
Metcon completed avg round 1:15
Food Log
Meal 1 - Grassfed Ribeye and an avocado
Meal 2 - Chicken Sausages and salad with olive oil and apple cider vinegar
Meal 3 - Chilean sea bass with roasted broccoli and a side salad
B: Musclen Snatch 1,1,1,1,1; rest 1 min b/t
+
3 sets @ 135# bar, rest 2:30 b/t sets
Power snatch x 3
Bar facing Burpees x5
Muscle up x 1
Power snatch x2
Bar facing Burpees x 3
Muscle up x 1
A) 185,185,205,205,215
B) 115,115,125,125,135
Metcon completed avg round 1:15
Food Log
Meal 1 - Grassfed Ribeye and an avocado
Meal 2 - Chicken Sausages and salad with olive oil and apple cider vinegar
Meal 3 - Chilean sea bass with roasted broccoli and a side salad
January 11, 2012
Tuesday Training and Paleo Challenge Food Log Day 9
A: Standing DB Shoulder Press, 22X2 6-8 rest 2:30 x 4
B: DB Ext Rot. 30X0, 8-10, rest 1 min x 3/arm
C: As Many Unbroken Sets of Ext ROM HSPU x 6 in 3 minutes
D: KB Windmills- light - moderate weight, 10/side rest :45 b/t arms
Results
A: 45 x 8/45 x 8/55 x 6/ 50kb x 7
B: 20/15/15 x 10
C: 6/6/6/F5/F4
D: 30/35/40 - 40 felt to be about the right weight for these. light and easy
FOOD LOG
Meal 1 - Post Wod - 9:00am - 9oz Grassfed Grilled Ribeye with 2 small avocados
Meal 2 - 5.5oz Chicken Breast Baked with Mixed Greens and Olive Oil/Apple Cider Vinegar
Meal 3 - Chicken, onions and peppers on skewers done on the grill with a side of steamed kale and collard greens.
B: DB Ext Rot. 30X0, 8-10, rest 1 min x 3/arm
C: As Many Unbroken Sets of Ext ROM HSPU x 6 in 3 minutes
D: KB Windmills- light - moderate weight, 10/side rest :45 b/t arms
Results
A: 45 x 8/45 x 8/55 x 6/ 50kb x 7
B: 20/15/15 x 10
C: 6/6/6/F5/F4
D: 30/35/40 - 40 felt to be about the right weight for these. light and easy
FOOD LOG
Meal 1 - Post Wod - 9:00am - 9oz Grassfed Grilled Ribeye with 2 small avocados
Meal 2 - 5.5oz Chicken Breast Baked with Mixed Greens and Olive Oil/Apple Cider Vinegar
Meal 3 - Chicken, onions and peppers on skewers done on the grill with a side of steamed kale and collard greens.
January 9, 2012
Rest Day Paleo Challenge Food Log Day 8
Meal 1 - 8oz Grassfed Ribeye with an avocado
Meal 2 - 5oz Baked Organic Chicken with mixed greens, olive oil and apple cider vinegar.
Meal 3 - Bacon Wrapped Scallops and a "dump truck" salad
Slept great last night after a previous night of little to almost no sleep - overstrained. With my extra day off today I'm ready to get back in the gym! Just need to make sure my training is in line with my current food Rx. Looking ahead at some of these workouts, I may need to drop in come post wod carbs!
Meal 2 - 5oz Baked Organic Chicken with mixed greens, olive oil and apple cider vinegar.
Meal 3 - Bacon Wrapped Scallops and a "dump truck" salad
Slept great last night after a previous night of little to almost no sleep - overstrained. With my extra day off today I'm ready to get back in the gym! Just need to make sure my training is in line with my current food Rx. Looking ahead at some of these workouts, I may need to drop in come post wod carbs!
January 8, 2012
Rest Day and Paleo Challenge Food Log Day 7
Had. Nice relaxing day today with Kristen. We basically just sat on the couch, watched football and cooked up one of the best meals I have ever had!!
We had 4 Chicken Apple Sausages, 4 Sun Dried Tomato Sausages, 2 Avocados, 2 Tomatoes, 1 Bell Pepper, 1/2 Sweet Onion, 2 Sliced Portobello Mushroom, Steamed Kale, Coollard and Mustard Greens.
Unreal!!
Might be the only meal I eat all day today.
We had 4 Chicken Apple Sausages, 4 Sun Dried Tomato Sausages, 2 Avocados, 2 Tomatoes, 1 Bell Pepper, 1/2 Sweet Onion, 2 Sliced Portobello Mushroom, Steamed Kale, Coollard and Mustard Greens.
Unreal!!
Might be the only meal I eat all day today.
Saturday Training and Paleo Challenge Food Log Day 6
AM
"FRAN"
21-15-9 reps of:
95# Thruster
Pull Ups
Time: 6:16 PR, but I felt like I left a lot on the table here.. I didn't have the lungs this morning.. I don't know if yesterday's gasser had any effect on my performance this morning, or If I just wasn't ready to hit a workout like this. I've known for a while that Thrusters are my weakest movement, especially high volume.. I felt like I had the legs, but like I said, no lungs.. No big deal, just a test to see where I'm at.. I'm actually excited to hit this workout again in a month or so and see if I've made some progress.
PM
Meet up with some friends and one of their houses. They have an amazing garage gym in the backyard. So I just joined in with their workout.
4 sets of 6 reps each of:
115# barbell
Hang Power snatch, front squats, push press, hang power clean
Then 3 sets of 12 reps @ 50# DB
Kbs, singe arm row, shoulder press, reverse lunge
This workout just killed me. A lot of volume today, but it felt good to have a tester weekend.
Meal 1: Post Wod - 9:00am - 10oz Grilled Grassfed Ribeye with an Avocado
Meal 2: 11:00am - 5oz Baked Organic Chicken Breast with Mixed Spring Greens - Olive Oil and Apple Cider Vinegar
Meal 3: Post Wod - 4oz Baked Organic Chicken Breast
Meal 4: Sister's Birthday Dinner at Season's 52 - 6:00pm - lamb chops, asparagus And broccoli + shrimp cocktail.
"FRAN"
21-15-9 reps of:
95# Thruster
Pull Ups
Time: 6:16 PR, but I felt like I left a lot on the table here.. I didn't have the lungs this morning.. I don't know if yesterday's gasser had any effect on my performance this morning, or If I just wasn't ready to hit a workout like this. I've known for a while that Thrusters are my weakest movement, especially high volume.. I felt like I had the legs, but like I said, no lungs.. No big deal, just a test to see where I'm at.. I'm actually excited to hit this workout again in a month or so and see if I've made some progress.
PM
Meet up with some friends and one of their houses. They have an amazing garage gym in the backyard. So I just joined in with their workout.
4 sets of 6 reps each of:
115# barbell
Hang Power snatch, front squats, push press, hang power clean
Then 3 sets of 12 reps @ 50# DB
Kbs, singe arm row, shoulder press, reverse lunge
This workout just killed me. A lot of volume today, but it felt good to have a tester weekend.
Meal 1: Post Wod - 9:00am - 10oz Grilled Grassfed Ribeye with an Avocado
Meal 2: 11:00am - 5oz Baked Organic Chicken Breast with Mixed Spring Greens - Olive Oil and Apple Cider Vinegar
Meal 3: Post Wod - 4oz Baked Organic Chicken Breast
Meal 4: Sister's Birthday Dinner at Season's 52 - 6:00pm - lamb chops, asparagus And broccoli + shrimp cocktail.
January 6, 2012
Friday Training and Paleo Challenge Food Log Day 5
Today I hit a workout that was required of everyone doing the paleo challenge. This will be one of the measurements used in crowning the Winners of the Challenge. It will be judged on your % change. I thought about just dogging this workout a bit and coming with less than 100% effort. But knew I would hear shit from my coach and friends if I did. So I hit with full intensity.
Pre Challenge WOD
250m Row
15 KBS 2pood
15 Burpees
15 KBS 2pood
250m Row
Time: 3:36
I think this workout was right in my wheel house. High Power Output, fast, and minimal body weight movements. I could fall down and get back up just fast enough not to kill my time. Anything past 5 mins and I might have drowned in lactic acid, but this was just short enough that I could push as hard as I wanted and have just enough left in the engine to finish strong. I'm not sure what will happen after 30 days of paleo eating. My goal is body comp, not performance. I won't be very high carb during this time and I would be surprised if my power output shows a decline. However, I should be lighter which will help me speed through the burpees. Only time will tell. I end up hitting my goal body comp, or I see a stall out in weight loss, I will as in some starchy carbs post wod and see If it helps kick things back up.
Tomorrow's Workout - FRAN!
Food Log
Meal 1 11:00am Post Wod - 6oz Wild Caught Flounder and Broccolini (leftovers)
Meal 2 12:15pm - 9oz Grilled Grassfed NY Strip, with Steamed Collard, Mustard Greens, Kale and sauteed onions topped with some Pastured Grassfed Butter.
Meal 3 3:00pm - 4.5oz Baked Organic Chicken Breast with an Avocado
Meal 4 6:30pm - Sashimi and Seaweed Salad from Sushi Thai
Pre Challenge WOD
250m Row
15 KBS 2pood
15 Burpees
15 KBS 2pood
250m Row
Time: 3:36
I think this workout was right in my wheel house. High Power Output, fast, and minimal body weight movements. I could fall down and get back up just fast enough not to kill my time. Anything past 5 mins and I might have drowned in lactic acid, but this was just short enough that I could push as hard as I wanted and have just enough left in the engine to finish strong. I'm not sure what will happen after 30 days of paleo eating. My goal is body comp, not performance. I won't be very high carb during this time and I would be surprised if my power output shows a decline. However, I should be lighter which will help me speed through the burpees. Only time will tell. I end up hitting my goal body comp, or I see a stall out in weight loss, I will as in some starchy carbs post wod and see If it helps kick things back up.
Tomorrow's Workout - FRAN!
Food Log
Meal 1 11:00am Post Wod - 6oz Wild Caught Flounder and Broccolini (leftovers)
Meal 2 12:15pm - 9oz Grilled Grassfed NY Strip, with Steamed Collard, Mustard Greens, Kale and sauteed onions topped with some Pastured Grassfed Butter.
Meal 3 3:00pm - 4.5oz Baked Organic Chicken Breast with an Avocado
Meal 4 6:30pm - Sashimi and Seaweed Salad from Sushi Thai
Rest Day - Day 4 Paleo Challenge Food Log
Meal 1: 12oz Pastured Veal with and Avocado
Meal 2: 2 Turkey Sausages from whole foods and 1 Bag of Blue Curled Kale steamed melted Ghee
Meal 3: 6oz Wild Caught Flounder Baked with Roasted Broccolini and a small side salad.
Meal 2: 2 Turkey Sausages from whole foods and 1 Bag of Blue Curled Kale steamed melted Ghee
Meal 3: 6oz Wild Caught Flounder Baked with Roasted Broccolini and a small side salad.
Wednesday Training and Food Log - Paleo Challenge Day 3
Very Cold Morning at the Box.. Decided to mix up my training today to fit my schedule.. Going to take a few days off after today and then come back and hit FRAN on Friday or Saturday!
Todays Workout
A: Build to Heavy 3 in the Dead Lift
B: GH Raises vs Light Band 4 x 12, rest 1 min
C: 100 Walking Lunges for Time
A: 305 x 3 easy but heavy... Still a weak movement for me.. Going to be focusing on making this lift a strong movement for me over the next couple of months.
B: Complete with a pause at the bottom
C: 3:08
Food Log
Meal 1 9:00am - Post Wod - 2 Turkey Sausages from Whole Foods, 1 Tomato and a handful of spinach with Olive Oil and Apple Cider Vinegar
Meal 2 12:00pm - 9oz Grassfed Rib eye with Homemade Guacamole
Meal 3 4:00pm - 8oz Grilled Salmon and a Salad
Todays Workout
A: Build to Heavy 3 in the Dead Lift
B: GH Raises vs Light Band 4 x 12, rest 1 min
C: 100 Walking Lunges for Time
A: 305 x 3 easy but heavy... Still a weak movement for me.. Going to be focusing on making this lift a strong movement for me over the next couple of months.
B: Complete with a pause at the bottom
C: 3:08
Food Log
Meal 1 9:00am - Post Wod - 2 Turkey Sausages from Whole Foods, 1 Tomato and a handful of spinach with Olive Oil and Apple Cider Vinegar
Meal 2 12:00pm - 9oz Grassfed Rib eye with Homemade Guacamole
Meal 3 4:00pm - 8oz Grilled Salmon and a Salad
January 3, 2012
Tuesday Training and Food Log
A: Push Press @ 32X2; 5-7; rest 3 min x 4
B: 7 Min Row - As Many Meters As Possible
Last night started our Gym's Paleo Challenge.. We took Skinfolds and Measurements from selected areas of the body, Weighed In, I have added Blood Work into my pre paleo challenge and took Before Photos. From here on out I will be as strict as humanly possible. That included no alcohol, added sugar or sugar substitutes, of course no grain legumes or dairy and that included whey protein. For the next 30+ Days I will be eating nothing but Clean, Organic Whole Foods. I will also be including a detailed list of every meal I eat over the next month. I may even throw in a pic and recipe of some special meals.
Today's Food Log
Meal 1 (post wod) 12:00pm - 8oz Pastured Chicken Breast with Roasted Cauliflower (1 head) in Coconut Oil.
Meal 2 4:00pm - 4oz Pastured Chicken with a large amount of Mixed Spring Greens with Olive Oil and Apple Cider Vinegar.
Meal 3 7:00pm - 8oz Grassfed Ribeye Grilled with Asparagus Roasted in Ghee and Homemade Guacamole
B: 7 Min Row - As Many Meters As Possible
Last night started our Gym's Paleo Challenge.. We took Skinfolds and Measurements from selected areas of the body, Weighed In, I have added Blood Work into my pre paleo challenge and took Before Photos. From here on out I will be as strict as humanly possible. That included no alcohol, added sugar or sugar substitutes, of course no grain legumes or dairy and that included whey protein. For the next 30+ Days I will be eating nothing but Clean, Organic Whole Foods. I will also be including a detailed list of every meal I eat over the next month. I may even throw in a pic and recipe of some special meals.
Today's Food Log
Meal 1 (post wod) 12:00pm - 8oz Pastured Chicken Breast with Roasted Cauliflower (1 head) in Coconut Oil.
Meal 2 4:00pm - 4oz Pastured Chicken with a large amount of Mixed Spring Greens with Olive Oil and Apple Cider Vinegar.
Meal 3 7:00pm - 8oz Grassfed Ribeye Grilled with Asparagus Roasted in Ghee and Homemade Guacamole
Monday Training and Food Log Day 1
A: Bench Press @ 22X2 w/ 55% 1RM; 8 sets of 2, rest :45 b/t sets
B: DB Ext Rot @ 3010, 6-8, rest 1 min b/t arms x 3
C: Rev Sled Drag - Toe to Heel - Constant Pace, :60, rest 3 mins x 4
A: Used 145# for all sets
B: Used 20# for all sets x 8 reps
C: Used 205# Sled
Today's Food Log
Meal 1 12:00pm - 6.5oz Pastured Chicken Breast with Mixed Spring Greens, Olive Oil and Apple Cider Vinegar.
Meal 2 7:00pm - 1 Large Bone on Veal Chop (8oz) Grilled with Broccolini Roasted in Coconut Oil, and Caramelized Onions in Ghee mixed with Steamed Kale.
B: DB Ext Rot @ 3010, 6-8, rest 1 min b/t arms x 3
C: Rev Sled Drag - Toe to Heel - Constant Pace, :60, rest 3 mins x 4
A: Used 145# for all sets
B: Used 20# for all sets x 8 reps
C: Used 205# Sled
Today's Food Log
Meal 1 12:00pm - 6.5oz Pastured Chicken Breast with Mixed Spring Greens, Olive Oil and Apple Cider Vinegar.
Meal 2 7:00pm - 1 Large Bone on Veal Chop (8oz) Grilled with Broccolini Roasted in Coconut Oil, and Caramelized Onions in Ghee mixed with Steamed Kale.
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