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.

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

Wednesday Training and Food Log - Paleo Challenge Day 3

Very Cold Morning at the Box.. Decided to mix up my training today to fit my schedule.. Going to take a few days off after today and then come back and hit FRAN on Friday or Saturday!

Todays Workout
A: Build to Heavy 3 in the Dead Lift
B: GH Raises vs Light Band 4 x 12, rest 1 min
C: 100 Walking Lunges for Time

A: 305 x 3 easy but heavy... Still a weak movement for me.. Going to be focusing on making this lift a strong movement for me over the next couple of months.
B: Complete with a pause at the bottom
C: 3:08

Food Log

Meal 1 9:00am - Post Wod - 2 Turkey Sausages from Whole Foods, 1 Tomato and a handful of spinach with Olive Oil and Apple Cider Vinegar

Meal 2 12:00pm - 9oz Grassfed Rib eye with Homemade Guacamole

Meal 3 4:00pm - 8oz Grilled Salmon and a Salad

Thursday Training

A: Back Squat @ 30X1; 3-5; rest 3 min x 4
B: BB Forward Lunge to 6" Step @ 24X2; 10 Total Altn'g; rest :90 x 4
C: GH Raises vs. Light Band; 10-12; rest 1 min x 4

A: Barefoot Squats - 225/225/235/240 x 3
B: 135/95/95
C: Vs Red Band all x 12

Post Christmas Weekend Junk Food Binge

A: Clean Grip Fat Bar D.L.; 8-6-4; rest 3 min b/t sets
B1: 3 Tough Power Clean; no rest
B2: Back Ext w/ 10# Plate; 8-10, no rest
B3: 5 Challenging Box Jumps; rest 4 mins x 4
C: Side Bridge :45/side; rest :15/side x 4

Felt like complete garbage this morning.. Way to much sugar the past couple of days.. Starting a 21 Day Sugar Detox TODAY!! and running this into the Paleo Challenge.

A: This makes me feel like a little girl - 155/175/185
B1: 205#
B2: complete
B3: 43" or 4 x 45# plates
C: Complete

A: Snatch Grip Dead Lift @ 32X2; 2-3, rest 3 mins x 4
B: Good Mornings @ 41X2; 6-8 reps; rest 2:30 x 3
+
TNG Power Snatch x 3
Muscle Up x 1 + Ring Dips x 5
TNG Power Snatch x 2
MUp x 1 + RDip x 5
Power Snatch x 1
MUp x 1 + RDip x 5
Rest 3 min x 3 Increase Load as needed. Keeping moving with a purpose.

Results
A: 235 x 3/255 x 3/265 x 3/275 x 2
B: All @ 95# x 8
+
Power Snatch - 115/135/135#
All Muscles ups and dips unbroken

Tuesday's Training

Went on a nice little "Off the Rails" Cheat weekend and after a few days to recover, I feel like I'm back to 100% Energy level. Planning on competing in the next OPT Event this Saturday so I will train the next three days, rest on Friday and compete on Saturday. The biggest challenge I will face, well two really, 1) Metcon and 2) Fuel. I haven't done much in the way of hard, energy system training. I'm very afraid that any sort of metcon is just going to ruin me. As far as fuel goes, I just haven't done four workouts in one day in long time and have no clue what I can eat or not eat in between workouts to fully recover and be ready to hit the next workout without feeling full. I will most likely stick to liquid proteins and then at the end throw in some starchy carbs. Wish I had a little more time to play with this but whatever, should be an awesome weekend.. I'm just happy I can actually compete this time around. I love these large group events at the box, the community is second to none and the energy is amazing.

Today's Workout
A: High Bar Back Squat @ 30X1; 4-6 reps, rest 3 min. x 3
B: BB Split Squat @ 33X2; 4 rep/leg; rest 1 min b/t legs x 5
C: 10 mins. of Hip, Calve, H-string and Ankle MOB
+
6 Sets Hard and Fast , Rest 4 mins b/t sets of
7 Burpees
40m Prowler Run (200#)

Results
A: 225/235/240 all x 4 - very happy with this, been doing low bar for a long time and this is the first time I've worked high bar... I was expecting a big drop off but I felt very strong here.
VIDEO @ 235 x 4 - http://youtu.be/0EOIy6i1jds

B: all @ 95# - these were hard, that time in the bottom was nasty, tried not to unload on that down knee
C: Complete
+
timed sets
:27/:26/:25/:25/:26/:24

Friday Training

A) Hard 300m Shuttles with a 50m Turn Around, rest 7mins x 4
rest 10 minutes
B) Prowler Push for as many meters in :60, rest 7mins x 4
rest 10 minutes
C) GHD Situps x 12. rest 1min x 3

Results
A) Complete - felt like my form was spot on here.
B) Complete at 185# - wrong form, need to get lower, back flat
C) Complete - fast and explosive

Day 1 of New Programming

Had a nice chat with Coach Anthony yesterday morning.. We talked about my training this summer and the changes I made with my body. We talked about my food and finding a plan that works best for me. But most importantly we talked about my Goals and what we were going to do to reach them. We devised a plan to hit some weak spots and continue to build my engine. I would like to keep getting stronger and bigger but at the same time keep some Energy system in there to reach my desired level of leanness. He also gave me a list of blood work and hormone levels that I need to test very soon. It was a great, informative meeting and I left feeling like we were on the same page and that he had my best interest in mind. I trust him completely as a coach to know what I need and when I need it!

Today
Needed to find a couple of Maxes today.
1RM Close Grip Bench Press
8RM DB Split Squat
8RM DB Ext Rotations
Then
A) DeadLift Wave: 6-4-2-6-4-2, rest 3 mins b/t
B) GH Raises vs Light Band: 3 x 10-12, rest 1 min
C) :30 Row Sprints, rest 1:30 x 8

Results
1RM CGBP - 255#
8RM DBSS - 70#/Hand
8RM DBExR - 22.5 (need some work here)
A) 185/235/255/ 235/255/275 - The first wave was more of me testing the waters with my back. Felt pretty good so I pushed it a little in the second wave but not to my max. Just good strong reps with perfect form.
B) All sets with Red Band x 12 reps
C) Measured Meters/:30
166/167/165/164/160/160/156/158 - Recovery was good for the first four or five sets, but then I started falling off the rower on the last few sets very out of breath.

Overall very happy with today's output.. Got to test some movements, test my body and do somethings I haven't done in a while or have never done before (GH Raises with bands). Looking forward to this programming!

Food
Post Wod - Sweet Potato with Protein

Meal 1 - Beef, Kale, Avocado and Tomato Sauce

Meal 2 - 5 Egg Omelet with Mushrooms and Onions

Meal 3 - Grassfed Tenderloin with Baked Broccoli and Grassfed Butter