Thursday Training and Diet

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec


Results
A1: 155 x 10/ 145 x 10/10/10
A2: 155 x 10/ 145 x 10/10/10
B1: 40 x 12 x 4
B2: 115 x 12/ 135 x 10/10
- High Hang Clean Pulls with a 1 sec hold at top
  135 x 12/185 x 10/ 185 x 10
C1: 55 x 15/15
C2: 50 x 12/15

Diet
Post Wod (10:00am) 16 Hour Fast
30g of Carbs and Protein - Sweet Potato and Whey
+ Glutamine and Bcaa's

Meal 1 (11:00am)
Tuna Steak with Roasted Broccoli and Avocado

Meal 2 (12:30pm)
5 Eggs with Onions and Salsa

Meal 3 (2:00pm)
5oz Ground Bison with Collard Greens and Tomato Sauce

Blocks
Protein: 21
Fat: 38
Net Carbs: 7

Interesting Observation

So I had a very nice surprise waiting for me in the bathroom this morning. Not what your thinking!!! When I woke up and went to the mirror this morning I looked more lean and tighter than I've looked in the past 2 weeks. When I jumped on the scale another nice surprise.. Over night I had dropped 5 pounds, Like That! How, Why?

So I looked back and thought about everything I've been doing the past 15 days or so.. Low Carb, Low Calorie, Same training protocol, same meal schedule, same blocks.. and nothing. No change in mirror or on the scale.. And then after my training session on Tuesday I decided, with the OK from coach Anthony, to start to introduce a small amount or Post Workout Carbs. So I ate some sweet potato and whey protein right after my workout (about 30g of Carbs and Protein). That was it!! That's what my body needed. I just spoke to coach and told him what happened.. I said "I lost 5 lbs last night" and came right back with "I bet you looked leaner and tighter too!" Like he knew all along what was going to happen :) He went on to explain that I took in just the right amount of carbs that my muscles need to replenish glycogen and draw myself out. If I had done to much I would have looked puffy and bloated. Another nice thing was my recovery was 10 times better than it has been!

So I will just repeat the exact same thing for the next 15 days and see how I look and feel and then either increase or decrease if needed.

Wednesday Training and Diet

- Rest Day -

Diet
Meal 1 (10:00am) 17 Hour Fast
7oz Bison with Collard Greens, Tomato Sauce and Garlic Ginger Vinaigrette

Meal 2 (1:30pm)
5 Eggs with Onions

Meal 3 (6:00pm)
Tuna Steak with Asparagus and Avocado

Blocks
Protein: 19
Fat: 45
Net Carbs: 3

Tuesday Training and Diet

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec

Results
A1: 40 x 12 x 4
A2: 10/10/10/10
B1: 40 x 12 x 4
B2: 45 x 10/12/10
C1: 185 x 10 x 3
C2: 85 x 10 x 3
D1: 35 x 10 x 2
D2: 30# EZ Bar x 2

Diet
Post Wod (7:00am)
30g Cho/30g Protein - Sweet Potato and Whey + Glutamine and Bcaa's

Meal 1 (8:00am)
4 Egg Omelet with Onions

Meal 2 (11:30pm)1 Can of Tuna with Spring Mixed Lettuce and Olive Oil

Meal 3 (4:30pm)
7oz Chicken with Roasted Broccoli, Avocado Slices & Ginger Garlic Vinaigrette

Blocks
Protein: 21
Fat: 46
Net Carbs: 5 

Monday Training and Diet

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

Results
A1: 95 x 10 x 4
A2: Hands to Chest; 4 x 10
B1: 250 x 12 x 3
B2: 135 x 12 x 3
C1: 75 x 10/65 x 10
C2: 25 x 10 x 2
D: 3 x 10 Swiss Ball J-Knife

Diet
Post Wod (9:30am)
Glutamine and Bcaa's

Meal 1 (10:15am) 17 Hour Fast
5 Egg Omelet with 3oz of Bison

Meal 2 (1:30pm)
Ground Bison and Collard Greens with Tomato Sauce

Meal 3 (4:30pm)
7oz Chicken with Roasted Broccoli, Avocado Slices & Ginger Garlic Vinaigrette

Blocks
Protein: 21
Fat: 48
Net Carbs: 3

Sunday Training and Diet

Had a very slow day at work yesterday.. Hit my normal workout in the morning and was feeling pretty good after. Had a lot of energy. Went to work, did the few lessons that I had and then started searching the crossfit website.. I actually found a crossfit gym had just opened up recently about 10 minutes away from me and they had open gym hours from 2-4pm. So I decided to go check it out and maybe do a little something while I was there.. nice people, nice place, typical crossfit program.. No thought, just the "how can I kill my clients today" type training. No way I will ever go back or sign up for classes, but perhaps go for the open gym hours and just do some fun stuff. So I got in, talked to the owners for a little bit and they agreed to let me do some Snatch work. I told them, I've been working out in a Hotel gym all summer long and haven't put any weight overhead since I got here in fear of dropping it and being kicked out. So I started doing some power snatch, just light weight, 3 reps, Hang Power Snacth etc.. Then Started doing some full Snacth work and it felt amazing. I never felt so strong in the bottom before.. I really felt like I could have stood up with anything. So I started increasing the weight and by the end of the hour I hit 190 x 3 Squat Snatch. That's a big personal best for me. And for someone who has not practiced this technical movement in a long time, I was freaking pumped! I lost a few out in front like always.. I know my form needs some serious TLC, but I never felt stronger in first pull and at the bottom standing up with the weight. Very excited to get back to Redline and start working with coach again on some O-Lifts and start putting some weight overhead! One week left at work! One or two weeks in Altoona and then Naples.. Here I come!

30 Minutes on the Bike this morning in Z1 Fasted.

Diet
Post Wod (6:30am)
Glutamine and Bcaa's

Meal 1 (10:00am) 16 Hour Fast
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (1:30pm)
Organic Ground Turkey and Collard Greens with Tomato Sauce

Meal 3 (4:30pm)
6oz Chicken with Roasted Broccoli & Avocado Slices

Blocks
Protein: 21
Fat: 43
Net Carbs: 3

Saturday Training and Diet

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

D: FLR 5 x AMSAP

Results
A1: 95 x 12/115 x 10/125 x 10/135 x 10
A2: 115 x 12/ 135 x 10/10/10
B1: 40 x 12 x 4
B2: 95 x 12/115 x 10/10
C1: 50 x 15/12
C2: 50 x 12/12
D: Total Time in 5 sets = 3:34


Diet
Post Wod (6:30am)
Glutamine and Bcaa's

Meal 1 (7:30am)
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (12:00pm)
5oz Halibut with Mixed Greens and EVOO

Meal 3 (4:30pm)
6oz Chicken with Steamed Broccoli, Avocado Slices and Garlic Ginger Vinaigrette

Blocks
Protein: 20
Fat: 66
Net Carbs: 2