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

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.

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

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!

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

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

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 -