Day 11 CLC

Friday Training and Diet Day 11
Skipped the AM Run and went straight to the PM Workout due to work schedule and parents getting into town.
A1) Back Squat 5,5,5,5 rest 2 mins
A2) Weight Pull Up 5,5,5,5 rest 2 mins
+
5 Rounds
8 Power Cleans
8 Bench Press
16 Box Jumps

Results

A1)185 x 4
A2)35,25 x 3

Did not use a box for the squat.. instead I used a tempo Rx of 22X1
Which means 2 seconds to lower weight, 2 second hold tight in the bottom, Xplode up, 1 second rest before next rep. This is to help improve my weak bottom position by increasing the time under tension!

Round Times:
1)1:08
2)1:16
3)1:11
4)1:10
5)1:05

Did full box jumps not step downs this time.. Knee has been feeling good so I decided to throw a little test at it. Iced afterwards.. felt a little warm after but felt great as the day went on.. No Pain!!

Diet

Breakfast
8oz Grassfed/Pasture Ground Chicken, 1 Bag of Mixed Leafy Greens, Salsa

Lunch
8oz Grassfed Ground Bison, 1 Bag of Kale, Dijon Mustard

Dinner
8oz Grassfed Ground Bison, 1 Bag of Broccoli, 4oz Avocado Mash, Coconut Oil and Spices/El Pato Sauce

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,598
Total Protein: 188
Total Fat: 64
Total Carb: 80

Day 10 CLC

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

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

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

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

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

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