-Skill & Mobility-
A) Snacth Practice for 10 Minutes: All Varieties - Power, Squat, Balance, Pulls, Hang etc.. No Heavy Reps
B) DeadLift @ 2222; 8 sets of 2; rest :45 Mod Load controlling the weight throughout the movement
C) HSPU: 2 Every :30 for 5 minutes - work Depth and Speed
D) Dbl Und - 20 Unroken - AMRAP in 3 mins
Results:
A) Used 95# and 135# for a variety of different snatches. Here are a few videos
95# Power Snatch and 2 Position Hang Power Snatch - http://youtu.be/8b8MQvtFmzg
95# Squat Snatch - http://youtu.be/v4OpgbQ1W94
135# Power Snatch - http://youtu.be/RguC8OAzpZ8
B) Used 275 for all sets x 2 reps at tempo - http://youtu.be/lJ8xRcAKwd4
Looks to me like hips are way to high. Not taking advantage of that hip to upper body lever. Thoughts??
C) Completed Head to Floor
D) 5 sets - forearms got smoked very early. I need to get my double unders back.. Its been a while since I've done them.. Gonna put them into my warmup from now on.
Just a side note for the record and for Anthony.. Unless I state otherwise, here are the supplements I am taking everyday:
With Every meal - 3 Digestive Enzymes
When I wake up or (Pre WOD Fasted) - BCAA + Creatine (1 tsp each)
Before Breakfast - Sometype of Probiotic in the form of Fermented Food (sauerkraut, kombucha, kim chi etc- raw and organic)
At Breakfast - 2 Fish Oil DHA Pills
Pre WOD or (Before Lunch) - BCAA (1 tsp)
Post WOD - BCAA - Creatine (1 tsp each)
With Dinner/ Before Bed - Natural Calm (1 tsp)
EXTRAS - On occassion I will drop in some seaweed veggies for the Iodine properties. Also, I'll mix in some Organ meats with my meals. No need for Vitamin D as I work outside for most of the day.
Diet
8oz Green Tea
Breakfast
6oz Pastured Chicken Breast Baked, 4oz Mixed Greens,10oz Cucumber, 4oz Mushrooms, 2 tbsp Avocado Oil + Apple Cider Vinegar
Lunch Post Wod
8oz Grassfed Ground Lamb, 2 Bags of Cauliflower , 4oz Onions
Dinner
Sushi Thai of Naples
Sashimi Mori - 10oz of Mixed Sashimi + 12oz Seaweed Salad w/ Guacamole and Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,135
Total Protein: 120
Total Fat: 86
Total Net Carb: 54
May 7, 2011
May 6, 2011
Friday Training and Diet Day 88
-Rest Day-
Finally got my BCS Compression Pants yesterday that I ordered in late December and decided to get some use out of them as soon as possible. So I spent the night in them and it really is amazing the difference I can feel in my legs. I was pretty sore going to sleep last night and woke up feeling like I could run a marathon (not that I every would:))
Although my legs felt great this morning, I still had another bad night of sleep.. Ever since I dropped the morning coffee out of my day I haven't slept through the night.. I really hope this is just my bodies way of trying to normalize without the high dose caffeine, (I'm still taking in a small amount of caffeine from my Green Tea) and that my sleep returns to normal! I am such a baby about my sleep.. I need at least 8 hours or more a night. The past 4 nights I've been waking up around 1 or 2 AM, not getting back to sleep until an hour later and then when it is time to wake I feel so freaking tired! I hope this improves soon I need a good nights sleep!
Diet
1 Bottle of GT's Kombucha Tea - Greens
Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa & Guacamole
Lunch
6oz Pastured Boneless/Skinless Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 2 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
4oz Grassfed Ground Bison, 4oz Grassfed Beef Liver, 1 Bag of Broccoli , 4oz Onions
Snack
6oz of Candian Pulled Pork & Spinach Salad w/ Artichokes
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,146
Total Protein: 200
Total Fat: 110
Total Net Carb: 60
Finally got my BCS Compression Pants yesterday that I ordered in late December and decided to get some use out of them as soon as possible. So I spent the night in them and it really is amazing the difference I can feel in my legs. I was pretty sore going to sleep last night and woke up feeling like I could run a marathon (not that I every would:))
Although my legs felt great this morning, I still had another bad night of sleep.. Ever since I dropped the morning coffee out of my day I haven't slept through the night.. I really hope this is just my bodies way of trying to normalize without the high dose caffeine, (I'm still taking in a small amount of caffeine from my Green Tea) and that my sleep returns to normal! I am such a baby about my sleep.. I need at least 8 hours or more a night. The past 4 nights I've been waking up around 1 or 2 AM, not getting back to sleep until an hour later and then when it is time to wake I feel so freaking tired! I hope this improves soon I need a good nights sleep!
Diet
1 Bottle of GT's Kombucha Tea - Greens
Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa & Guacamole
Lunch
6oz Pastured Boneless/Skinless Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 2 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
4oz Grassfed Ground Bison, 4oz Grassfed Beef Liver, 1 Bag of Broccoli , 4oz Onions
Snack
6oz of Candian Pulled Pork & Spinach Salad w/ Artichokes
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,146
Total Protein: 200
Total Fat: 110
Total Net Carb: 60
May 5, 2011
Thursday Training and Diet Day 87
-Squat-
A) Muscle Up Work: Doubles and Triples - No failed reps for 5 - 7 Minutes
B) Front Squat @ 30X1; 5x5, rest 3 mins.
C) Weighted Back Ext. @ 21X1; 15 x 3 sets, rest :45
Results:
A) 5 sets of 3 Unbroken
B) 135/155/175/165/165
C) 20#/20#/10#
Diet
Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa & Guacamole
Lunch
6oz Pastured Chicken Breast, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 2 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
8oz Grassfed Ground Lamb, 2 Bags of Cauliflower , 4oz Onions
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,946
Total Protein: 153
Total Fat: 111
Total Net Carb: 47
A) Muscle Up Work: Doubles and Triples - No failed reps for 5 - 7 Minutes
B) Front Squat @ 30X1; 5x5, rest 3 mins.
C) Weighted Back Ext. @ 21X1; 15 x 3 sets, rest :45
Results:
A) 5 sets of 3 Unbroken
B) 135/155/175/165/165
C) 20#/20#/10#
Diet
Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa & Guacamole
Lunch
6oz Pastured Chicken Breast, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 2 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
8oz Grassfed Ground Lamb, 2 Bags of Cauliflower , 4oz Onions
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,946
Total Protein: 153
Total Fat: 111
Total Net Carb: 47
May 4, 2011
Wednesday Training and Diet Day 86
-Hips-
A) Power Clean; Moderate Load - Focus on Speed and Timing; 7 Minutes - No Missed Reps
B1) DB Bench @ 30X1; 4 sets of 8-10 reps rest :20
B2) KBS 2pood; 15 x 4 sets; rest 3 minutes.
C) Anchored Situps; 15x4 w/ 3 sec. Iso Hold at the Top; rest 1 min. b/t sets
Results:
A) Did some work w/ 135#/155# and 175# worked on being patient and easy on the first pull then speed thru the middle.. not speed at the beginning which causes the bar to fly out on me.
135 - http://youtu.be/vbLaEv73YUY
175 - http://youtu.be/LtXQv7g32gM
175 - http://youtu.be/FPqrWf4eoPA
B1) 45# x 10/55# x 10/55# x 9/55# x 8
B2) Unbroken
C) Completed 2 sets hands behind head & 2 sets using hands to swing up. Focused on staying very tight at the top at slight angle to keep abs on.
Diet
Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
8oz Grassfed Ground Bison, 2oz Grassfed Beef Liver, 2 Bags of Cauliflower, 4oz Onions, 4oz Guacamole
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,812
Total Protein: 162
Total Fat: 96
Total Net Carb: 40
A) Power Clean; Moderate Load - Focus on Speed and Timing; 7 Minutes - No Missed Reps
B1) DB Bench @ 30X1; 4 sets of 8-10 reps rest :20
B2) KBS 2pood; 15 x 4 sets; rest 3 minutes.
C) Anchored Situps; 15x4 w/ 3 sec. Iso Hold at the Top; rest 1 min. b/t sets
Results:
A) Did some work w/ 135#/155# and 175# worked on being patient and easy on the first pull then speed thru the middle.. not speed at the beginning which causes the bar to fly out on me.
135 - http://youtu.be/vbLaEv73YUY
175 - http://youtu.be/LtXQv7g32gM
175 - http://youtu.be/FPqrWf4eoPA
B1) 45# x 10/55# x 10/55# x 9/55# x 8
B2) Unbroken
C) Completed 2 sets hands behind head & 2 sets using hands to swing up. Focused on staying very tight at the top at slight angle to keep abs on.
Diet
Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
8oz Grassfed Ground Bison, 2oz Grassfed Beef Liver, 2 Bags of Cauliflower, 4oz Onions, 4oz Guacamole
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,812
Total Protein: 162
Total Fat: 96
Total Net Carb: 40
May 3, 2011
Tuesday Training and Diet 85
A) DB Step Up @ 4020 - 10/Leg; rest 1 min. b/t Legs x 4
B) DB Forward Lunge to 4" Step @ 2010 - 8-10; rest 1 min. b/t legs x 3
C) Side Bridge :30/side - :10 rest/side x 3
+
AMRAP Burpees in :25; rest walk :35 x 3
Results:
A) 20#/hand for all sets x 10
B) 35#/hand x 10 x 2 sets and 45#/hand x 10 x 1 set
C) Complete
+
12/11/11
Day 2 No Coffee - Sleep was little disturbed last night.. Could be from all the garlic I ate at dinner or the fact that I couldn't stop thinking about the Tall Iced Americano that wasn't going to have in the morning.. I might try rolling with some Decafe and see how I feel.
Here is a breakdown of the Caffeine contents in Starbucks Coffee, Decafe Coffee, Expresso and Decafe Expresso
. Regarding Starbucks regular drip coffees, one can expect an average of 160 milligrams of caffeine per eight ounces.
. Regarding Starbucks decaffeinated drip coffees, one can expect between 4.8 milligrams and 11.2 milligrams of caffeine per eight ounces.
. Regarding one ounce of Starbucks espresso (which is one shot in an espresso-based beverage), one can expect an average of 89 milligrams of caffeine.
. Regarding one ounce of Starbucks decaffeinated espresso, one can expect an average of 4.8 milligrams to 11 milligrams of caffeine
Diet
Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
8oz Grassfed Ground Bison, 2oz Grassfed Beef Liver, 1 Bag of Broccoli , 4oz Onions
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,684
Total Protein: 160
Total Fat: 80
Total Net Carb: 48
B) DB Forward Lunge to 4" Step @ 2010 - 8-10; rest 1 min. b/t legs x 3
C) Side Bridge :30/side - :10 rest/side x 3
+
AMRAP Burpees in :25; rest walk :35 x 3
Results:
A) 20#/hand for all sets x 10
B) 35#/hand x 10 x 2 sets and 45#/hand x 10 x 1 set
C) Complete
+
12/11/11
Day 2 No Coffee - Sleep was little disturbed last night.. Could be from all the garlic I ate at dinner or the fact that I couldn't stop thinking about the Tall Iced Americano that wasn't going to have in the morning.. I might try rolling with some Decafe and see how I feel.
Here is a breakdown of the Caffeine contents in Starbucks Coffee, Decafe Coffee, Expresso and Decafe Expresso
. Regarding Starbucks regular drip coffees, one can expect an average of 160 milligrams of caffeine per eight ounces.
. Regarding Starbucks decaffeinated drip coffees, one can expect between 4.8 milligrams and 11.2 milligrams of caffeine per eight ounces.
. Regarding one ounce of Starbucks espresso (which is one shot in an espresso-based beverage), one can expect an average of 89 milligrams of caffeine.
. Regarding one ounce of Starbucks decaffeinated espresso, one can expect an average of 4.8 milligrams to 11 milligrams of caffeine
Diet
Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
8oz Grassfed Ground Bison, 2oz Grassfed Beef Liver, 1 Bag of Broccoli , 4oz Onions
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,684
Total Protein: 160
Total Fat: 80
Total Net Carb: 48
May 2, 2011
Monday Training and Diet Day 84
Rest Day
I just wanted to confess.. I had a bit of mental breakdown last night and I took it out on some junk food:(
I had a package of Coconut Roasted Cashews and a Dark Chocolate Bar 85%. I was trying to talk myself out of it, but was unsuccessful. This is the first time in 84 days that I crumbled under the pressure of emotional eating. I felt better and worse at the same time. I felt better in the sense that I had a good junk food binge and it was delicious...bad because I feel like I got hit by a Mac Truck. But I'm back on the rails today and plan to stay on the rails for another 84 days! I updated my Nutritional Values in yesterdays blog to show my junk food binge.
Day 1 of No Coffee - so I did my month of daily coffee intake and I loved everyday of it!! Today marks the first day of a 30 day coffee free cycle. I will however be drinking more Green and White Tea daily. Preferably before my training.
Diet
Breakfast
5 Pastured Raised Chicken Eggs, 1 Bag of Blue Curled Kale, Dijon Mustard + 1/5 cup Homemade Salsa
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 7oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
8oz Grassfed Ground Bison, 1.5lb of Broccoli Raab, 4oz Onions
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,651
Total Protein: 163
Total Fat: 80
Total Net Carb: 34
I just wanted to confess.. I had a bit of mental breakdown last night and I took it out on some junk food:(
I had a package of Coconut Roasted Cashews and a Dark Chocolate Bar 85%. I was trying to talk myself out of it, but was unsuccessful. This is the first time in 84 days that I crumbled under the pressure of emotional eating. I felt better and worse at the same time. I felt better in the sense that I had a good junk food binge and it was delicious...bad because I feel like I got hit by a Mac Truck. But I'm back on the rails today and plan to stay on the rails for another 84 days! I updated my Nutritional Values in yesterdays blog to show my junk food binge.
Day 1 of No Coffee - so I did my month of daily coffee intake and I loved everyday of it!! Today marks the first day of a 30 day coffee free cycle. I will however be drinking more Green and White Tea daily. Preferably before my training.
Diet
Breakfast
5 Pastured Raised Chicken Eggs, 1 Bag of Blue Curled Kale, Dijon Mustard + 1/5 cup Homemade Salsa
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 7oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
8oz Green Tea
Dinner
8oz Grassfed Ground Bison, 1.5lb of Broccoli Raab, 4oz Onions
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,651
Total Protein: 163
Total Fat: 80
Total Net Carb: 34
May 1, 2011
Sunday Training and Diet Day 83
-Take Two-
A) Deadlift: Build Quickly to a Heavy Triple (CNS Test)
B) In no more than 3 sets, Build to a Heavy Single
C1) 3 Tough Power Cleans
C2) Row Sprint 300m. Fast; rest walk 4 min x 3
I struggled again in my DeadLift! Very pissed off and it took a lot of work on Anthony's part to talk me down off the ledge. So frustrating struggling with a movement I used to love. Anyways.. Anthony assured me he has this issue addressed in my next two weeks of programming.
A) Built to 295.. The first rep at 295 was slow and heavy, but after I stood up with it the next two were easy! Its that first pull that is giving me problems..
B) Failed at 305 like 6 times
C1) 195# for all sets.. Unbroken
C2) :59/1:02/1:01
Whatever.. no power so I just finished the work out to the best of my ability.
It is what it is I guess. Only one way to go from here!!
Diet
Grande Iced Americano
Post Wod 30g of Carbs from Sweet Potato Puree
Breakfast
8oz Grassfed Ground Bison, 1 Bag of Kale, Salsa + Dijon
Lunch
7oz Pastured Chicken Breast, 1 Bag of Broccoli, 4oz Onions El Pato Sauce + Salsa Verde
Dinner
Sushi Thai of Naples
Seaweed Salad + The Sashimi Mori Dinner Special (Nutritional Facts are all Estimations)
Late Nate Binge
1 Package of Yumnuts- Coconut Roasted Cashews + 85% Dark Chocolate Green and Blacks
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,916
Total Protein: 230
Total Fat: 140
Total Net Carb: 146
A) Deadlift: Build Quickly to a Heavy Triple (CNS Test)
B) In no more than 3 sets, Build to a Heavy Single
C1) 3 Tough Power Cleans
C2) Row Sprint 300m. Fast; rest walk 4 min x 3
I struggled again in my DeadLift! Very pissed off and it took a lot of work on Anthony's part to talk me down off the ledge. So frustrating struggling with a movement I used to love. Anyways.. Anthony assured me he has this issue addressed in my next two weeks of programming.
A) Built to 295.. The first rep at 295 was slow and heavy, but after I stood up with it the next two were easy! Its that first pull that is giving me problems..
B) Failed at 305 like 6 times
C1) 195# for all sets.. Unbroken
C2) :59/1:02/1:01
Whatever.. no power so I just finished the work out to the best of my ability.
It is what it is I guess. Only one way to go from here!!
Diet
Grande Iced Americano
Post Wod 30g of Carbs from Sweet Potato Puree
Breakfast
8oz Grassfed Ground Bison, 1 Bag of Kale, Salsa + Dijon
Lunch
7oz Pastured Chicken Breast, 1 Bag of Broccoli, 4oz Onions El Pato Sauce + Salsa Verde
Dinner
Sushi Thai of Naples
Seaweed Salad + The Sashimi Mori Dinner Special (Nutritional Facts are all Estimations)
Late Nate Binge
1 Package of Yumnuts- Coconut Roasted Cashews + 85% Dark Chocolate Green and Blacks
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,916
Total Protein: 230
Total Fat: 140
Total Net Carb: 146
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