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

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.

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 -

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

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

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

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

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

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

Saturday Training and Paleo Challenge Day 20

Rest Day

Meal 1: Veal with Avocado

Meal 2: Sausages

Meal 4: Sushi Thai Too

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 -

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

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.

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

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

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

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

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

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

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.

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!

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.

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.

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

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.

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

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

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.