-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
January 31, 2012
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.
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.
January 28, 2012
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 -
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 -
January 27, 2012
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
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
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
January 26, 2012
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
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
January 24, 2012
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
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
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