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

Monday Training and Diet

30 Minutes of Cycling Fasted.. Kept the Heart Rate around 130bpm.

 Feeling great the last two days.. Energy is back up and aside from a little congestion in my head, I feel awesome.. Leg is even feeling good.. Definitely not a strain or pull.. Probably just a nasty cramp due to poor conditioning (taking so much time off and then rushing back into the gym with too much weight.) Going to rest up today and continue icing the leg, even though I feel no pain today, so I can be ready to go with some light leg work tomorrow morning. Diet is on point, sleep has been getting better and better every night. Its amazing how good my body feels on a very limited carb intake. Will continue this very low carb, low calorie protocol for the next few weeks and then I will start to add in some protein post wod for a few weeks and then add in carbs and protein post wod. This recipe has worked in the past so I'll give it another go and see if I can duplicate the results of the past.

Meal 1 (10:00am) 17 hour fast
5 Egg Omelet with Raw Goats Milk Mild Cheddar Cheese

Meal 2 (1:00pm)
1 can of Tuna with Mixed Greens and EVOO

Meal 3 (4:30pm)
8oz Chicken Breast with Roasted Broccoli, and Avocado Slices

Blocks
Protein: 18
Fat: 57
Net Carbs: 4

Saturday Training and Diet

- AM Fasted Cardio -
Average Heart Rate - 130bpm
Post Wod - Bcaa's and Glutamine


Meal 1 (10:00am) 16 hour fast
5 Eggs Scrambled

Meal 2 (12:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 3 (3:00pm)
4oz Chicken Breast with an Avocado

Meal 4 (6:00pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,670
Protein: 140g
Fat: 95g
Net Carbs: 17g