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

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!

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.

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

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

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.

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