Thursday Training and Diet Day 10
Today I was supposed to Row for 30 minutes... But I had a crazy busy day at work and when I woke up to train in the AM I felt like I needed more sleep.. So I decided to skip the row today, sleep another hour and continue on schedule with the workouts tomorrow.
Diet
Breakfast
8oz Grassfed Ground Bison, Bag of Spinach with spices in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Lunch
6oz Pastured Chicken Breast, 4oz Mixed Greens, 8oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps
Dinner
8oz Grassfed Ground Bison, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,533
Total Protein: 183
Total Fat: 68
Total Carb: 57
February 17, 2011
February 16, 2011
Day 9 CLC
Wednesday Training and Diet Day 9
A1: DeadLift 8,8,8,8 rest 1 minute
A2: Push Press 8,8,8,8 rest 1 minute
+
4 Rounds for Consistent times of:
20 KBS 1.5 pood
20 Push ups
20 Pull ups
20 Air Squats
Results
AM
A1: 245 for all sets could have gone heavier.. 255, 260?
A2: 145 for all sets 8,8,7,7
PM
Round Times:
1)SKIPPED DUE TO TIME
2)
3)
4)
Diet
Breakfast
Homemade Grass-fed Beef Chili; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Lunch
6oz Pastured Chicken Breast, 4oz Mixed Greens, 8oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps
Dinner
8oz Grassfed Ground Bison, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,729
Total Protein: 173
Total Fat: 84
Total Carb: 80
A1: DeadLift 8,8,8,8 rest 1 minute
A2: Push Press 8,8,8,8 rest 1 minute
+
4 Rounds for Consistent times of:
20 KBS 1.5 pood
20 Push ups
20 Pull ups
20 Air Squats
Results
AM
A1: 245 for all sets could have gone heavier.. 255, 260?
A2: 145 for all sets 8,8,7,7
PM
Round Times:
1)SKIPPED DUE TO TIME
2)
3)
4)
Diet
Breakfast
Homemade Grass-fed Beef Chili; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Lunch
6oz Pastured Chicken Breast, 4oz Mixed Greens, 8oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps
Dinner
8oz Grassfed Ground Bison, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,729
Total Protein: 173
Total Fat: 84
Total Carb: 80
February 15, 2011
Day 8 CLC
Tuesday Training and Diet Day 8
3 Rounds for Time of:
400m Run
15 Thrusters 95#
15 Burpees
rest 10 mins.
4 x 500m Rows; rest 3 mins between efforts
Results
Time 11:05
Row Times: 1.51/1.52/1.52/1.53
First time running in a WOD since July 2010.. Felt great and horrible at the same time!!
Diet
Breakfast:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Lunch:
Homemade Grass-fed Beef Chili; 5 Digestive Enzyme Caps
Dinner:
8oz Grassfed Ground Beef, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,752
Total Protein: 161
Total Fat: 88
Total Carb: 94
3 Rounds for Time of:
400m Run
15 Thrusters 95#
15 Burpees
rest 10 mins.
4 x 500m Rows; rest 3 mins between efforts
Results
Time 11:05
Row Times: 1.51/1.52/1.52/1.53
First time running in a WOD since July 2010.. Felt great and horrible at the same time!!
Diet
Breakfast:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Lunch:
Homemade Grass-fed Beef Chili; 5 Digestive Enzyme Caps
Dinner:
8oz Grassfed Ground Beef, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,752
Total Protein: 161
Total Fat: 88
Total Carb: 94
February 14, 2011
Day 7 CLC
Monday Training and Diet Day 7
REST DAY
Went on a little walk this morning for about 30 minutes and I really noticed a difference in the way my hips normally feel at the end of the day. I actually felt more recovered after that walk. I also did a few ice baths yesterday which always help in my recovery.. Hips feel great even after a heavy Olympic day with a lot of squats. I'm ready to attack Week 2!!
Diet
Breakfast:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Lunch:
6oz Pastured Chicken Breast, 4oz Mixed Greens, 8oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps
Dinner:
8oz Grassfed Ground Beef, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,872
Total Protein: 164
Total Fat: 116
Total Carb: 55
REST DAY
Went on a little walk this morning for about 30 minutes and I really noticed a difference in the way my hips normally feel at the end of the day. I actually felt more recovered after that walk. I also did a few ice baths yesterday which always help in my recovery.. Hips feel great even after a heavy Olympic day with a lot of squats. I'm ready to attack Week 2!!
Diet
Breakfast:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Lunch:
6oz Pastured Chicken Breast, 4oz Mixed Greens, 8oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps
Dinner:
8oz Grassfed Ground Beef, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,872
Total Protein: 164
Total Fat: 116
Total Carb: 55
February 13, 2011
Day 6 CLC
Sunday Training and Diet Day 6
A: Power Snatch: 3, 3, 3; 3 min rests
B: 3 Power Clean + 1Split Jerk x 4; 3 min rests
C: Build to heavy triple OHS in 15 minutes
D: Build to heavy triple Front squat in 15 minutes
+
30 sec all out Row sprint x 5; 4 min walk rest b/t
Results
A: 135/155/155
B: 155/185/185/205
C: 165
D: 175
Rows: Meters: 165/170/170/169/171
Very Disappointed with my Squat numbers, but I knew this would happen. I need to get my strength back in the bottom of my squat. I'm thinking about doing all squats at tempo like 22x1 or something like that to train my weak spots. Hips are smoked.. didn't get my ice bath in yesterday so will do that today and hopefully grab a walk in the AM tomorrow to help recover!
Diet
Breakfast:
Homemade Grass-fed Beef Chili; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Tall Iced Starbucks Americano pre wod. black.
Lunch:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps
Dinner:
8oz Grassfed Ground Beef, 4oz Chopped Onions, Bag of Broccoli, 4oz Avocado Mash with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,752
Total Protein: 161
Total Fat: 88
Total Carb: 94
A: Power Snatch: 3, 3, 3; 3 min rests
B: 3 Power Clean + 1Split Jerk x 4; 3 min rests
C: Build to heavy triple OHS in 15 minutes
D: Build to heavy triple Front squat in 15 minutes
+
30 sec all out Row sprint x 5; 4 min walk rest b/t
Results
A: 135/155/155
B: 155/185/185/205
C: 165
D: 175
Rows: Meters: 165/170/170/169/171
Very Disappointed with my Squat numbers, but I knew this would happen. I need to get my strength back in the bottom of my squat. I'm thinking about doing all squats at tempo like 22x1 or something like that to train my weak spots. Hips are smoked.. didn't get my ice bath in yesterday so will do that today and hopefully grab a walk in the AM tomorrow to help recover!
Diet
Breakfast:
Homemade Grass-fed Beef Chili; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Tall Iced Starbucks Americano pre wod. black.
Lunch:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps
Dinner:
8oz Grassfed Ground Beef, 4oz Chopped Onions, Bag of Broccoli, 4oz Avocado Mash with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,752
Total Protein: 161
Total Fat: 88
Total Carb: 94
February 12, 2011
Day 5 CLC
Saturday Training and Diet Day 5
REST DAY
So far this has been a great week of training and my food and sleep has been on point. I'm going to bed around 8 each night and waking up around 6:30 (with a bathroom break in the middle of the night). Body feels a good other than my hip flexors are a little tight. I'm going to visit my sister tonight but before I go I hope to grab a contrast bath session after work. Goal is 5 Rounds 90 seconds in an ice bath, 90 seconds in a hot shower. Hopefully this will help me recovery for tomorrows HEAVY Olympic Session! On side note, might have taken to much Natural Calm last night.. I had a rough morning. If you know what this stuff is and what can happen when you over do it, you understand what I mean.. I'll save you the details. Will back down to 1tbsp before bed.
Diet
Breakfast:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Lunch:
6oz Pastured Chicken Breast, 4oz Mixed Greens, 8oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps
Dinner:
8 oz Filet, 3 oz Shrimp, side of Asparagus; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,038
Total Protein: 194
Total Fat: 125
Total Carb: 36
REST DAY
So far this has been a great week of training and my food and sleep has been on point. I'm going to bed around 8 each night and waking up around 6:30 (with a bathroom break in the middle of the night). Body feels a good other than my hip flexors are a little tight. I'm going to visit my sister tonight but before I go I hope to grab a contrast bath session after work. Goal is 5 Rounds 90 seconds in an ice bath, 90 seconds in a hot shower. Hopefully this will help me recovery for tomorrows HEAVY Olympic Session! On side note, might have taken to much Natural Calm last night.. I had a rough morning. If you know what this stuff is and what can happen when you over do it, you understand what I mean.. I'll save you the details. Will back down to 1tbsp before bed.
Diet
Breakfast:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Lunch:
6oz Pastured Chicken Breast, 4oz Mixed Greens, 8oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps
Dinner:
8 oz Filet, 3 oz Shrimp, side of Asparagus; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,038
Total Protein: 194
Total Fat: 125
Total Carb: 36
February 10, 2011
Day 4 CLC
Friday Training and Diet Day 4
AM:
Fasted 40 minute Run at 140bpm
PM:
A1: Back Squat (high bar) 5,5,5,5 rest 2 mins.
A2: Weight Pullup 5,5,5,5 rest 2 mins.
+
5 Rounds
8 Power Clean
8 Bench Press
16 Box Jump (step downs)24"
rest 4 mins b/t rounds
Results
AM Run:
Completed. Not sure if my Heart Rate monitor was malfunctioning but I felt like I was hardly running hard and it read my HR at 178 avg for the 40 mins. Was not tired or breathing heavy so I assume it was off. Ran at a conversational pace with a few short walk rest mixed in to bring my HR down a bit.
PM
A1:185 no box/last 3 sets were on a box 185/235/235
A2:All sets at 25# palms facing away
+
Weights used:
Power Clean:155 Light and Fast - "Touch n Go"
Bench Press: 145 Light and Fast - (no spotter)
Round Times
1) 1:17
2) 1:21
3) 1:25
4) 1:25
5) 1:22
Diet
Breakfast:
Homemade Grass-fed Beef Chili; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Tall Iced Starbucks Americano pre wod. black.
Lunch:
8 oz Grassfed Ground Beef, 4oz Onions, 1 Bag of Chopped Spinach in Coconut Oil and Spices; 5 Digestive Enzyme Caps
Dinner:
8oz Grassfed Ground Beef, 4oz Chopped Onions, Bag of Broccoli, Avocado Mash with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,918
Total Protein: 173
Total Fat: 88
Total Carb: 104
AM:
Fasted 40 minute Run at 140bpm
PM:
A1: Back Squat (high bar) 5,5,5,5 rest 2 mins.
A2: Weight Pullup 5,5,5,5 rest 2 mins.
+
5 Rounds
8 Power Clean
8 Bench Press
16 Box Jump (step downs)24"
rest 4 mins b/t rounds
Results
AM Run:
Completed. Not sure if my Heart Rate monitor was malfunctioning but I felt like I was hardly running hard and it read my HR at 178 avg for the 40 mins. Was not tired or breathing heavy so I assume it was off. Ran at a conversational pace with a few short walk rest mixed in to bring my HR down a bit.
PM
A1:185 no box/last 3 sets were on a box 185/235/235
A2:All sets at 25# palms facing away
+
Weights used:
Power Clean:155 Light and Fast - "Touch n Go"
Bench Press: 145 Light and Fast - (no spotter)
Round Times
1) 1:17
2) 1:21
3) 1:25
4) 1:25
5) 1:22
Diet
Breakfast:
Homemade Grass-fed Beef Chili; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil
Tall Iced Starbucks Americano pre wod. black.
Lunch:
8 oz Grassfed Ground Beef, 4oz Onions, 1 Bag of Chopped Spinach in Coconut Oil and Spices; 5 Digestive Enzyme Caps
Dinner:
8oz Grassfed Ground Beef, 4oz Chopped Onions, Bag of Broccoli, Avocado Mash with spices in Coconut Oil; 5 Digestive Enzyme Caps
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,918
Total Protein: 173
Total Fat: 88
Total Carb: 104
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