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
Well that's what I was supposed to do this morning.. I woke up, got my Tall Americano, warmed up, and started my workout, fasted, per usual.
A)135 x 3 Deadlifts...ok 225 x 3 Deadlift still just ok.. 275 x 3 felt horribly heavy.. it took me a few seconds just to get the first pull off the ground then the next 2 were easier. 315 x 0 I could not even get this weight to shake.. I tried it three or four times and nothing. I got so pissed off I was ready to spear that bar through the wall. I immediately sent a text to Coach Anthony and told him how upset I was that I could barely budge a weight just a month or so ago I was pulling for reps of 3-5. I went into part C of today's workout and warmed up my power clean.. They felt sloppy and again heavy.. I actually missed my first rep at 185!! That's it.. I shut it down. Never quit in a workout before, but I was so mind screwed that I was only gonna end up hurting myself. Anthony explained to me, while there is place and time for fasted wods.. A power output, CP/ATP Day was definitely not the day for it.. This energy system requires protein to run effectively. So with that info I started to calm down a little bit. So my plan is to rest again tonight, maybe take an ice bath to cool off :) and then hit this wod tomorrow after my Breakfast.
When I got home and got in the shower, I was actually thinking back to the last time I struggled in a Deadlift workout. It was my last day in Canada and the workout was Find your 1RM in the Deadlift.. Again this was a fasted 6:00am workout and again I struggled. Not pulling more than 300#. I thought about that for awhile and finally calmed down completely.. I look at like this now.. This morning was a learning experience. You always learn more when you fail than when you win. A day like this will make me a stronger athlete both mentally and physically.. Now I know my body even better. I now know I can not expect to perform my best in a Strength/Power/CP/ATP workout if I don't fuel the machine properly!
Diet
Raw Red Cabbage Sauerkraut
Breakfast
6oz Grassfed Ground Beef, 1 Bag of Mixed Dark Greens- Mustard, Collard, and Kale, Dijon Mustard
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
6oz Grassfed Ground Beef 90% + 2oz Beef Liver, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,840
Total Protein: 166
Total Fat: 94
Total Net Carb: 34
April 30, 2011
April 29, 2011
Friday Training and Diet Day 81
Rest Day
A little sore this morning from the GHDs yesterday. Other than that I feel fresh! I have been sleeping like a champ the past few days.. I stopped taking Melatonine and I have noticed a big change in my sleep. The Melatonine worked great for the first few night, but after a while it started to actually hurt my sleep.. I was waking up on and off throughout the night.. Since I stopped, I have slept straight thru for a good 8 - 9 hours per night. Energy levels are right where they need to be. One of the reasons I love training at 5:30AM is its when I'm at best - Awareness is high, Cortisol levels are naturally high, and I have a ton of energy. And as the day goes on I can actually feel my body start to unwind as the cortisol levels naturally taper off around dinner time where I'm most relaxed until bed.. This when I grab my biggest meal of the day, when I'm totally at ease and able to take my time chewing my food and digest it with no issues.
I really feel like I am firing on all cylinders again! Training - Check, Food/Fuel(quality and quantity) - Check, Lifestyle(sleep, work, stress management, Supplements)- Check, Knowledge/Body Awareness - Check.. It really doesn't get any better than this. I feel like I know my body better now than I ever have before. I know exactly how I'm going to feel before, during, and after a workout.. I know when I'm ready to attack a workout or need to spend a little more time warming up.. and I know what foods are going to best prepare me to recover and perform the next day. I can tell that my positive attitude has really helped me to stay on track and has played a big role in my performance improvements!
Diet
Raw Organic Kim Chi
Breakfast
6oz of Grassfed Ground Beef 90%, 1 Bag of Blue Curled Kale, Dijon Mustard
Lunch
3 Cups of Seaweed Salad from Whole Foods, 2 cans of Wild Sardines
8oz Green Tea
Dinner
6oz of Grassfed Ground Beef, 4oz of Grassfed Beef Liver, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,903
Total Protein: 193
Total Fat: 87
Total Net Carb: 46
A little sore this morning from the GHDs yesterday. Other than that I feel fresh! I have been sleeping like a champ the past few days.. I stopped taking Melatonine and I have noticed a big change in my sleep. The Melatonine worked great for the first few night, but after a while it started to actually hurt my sleep.. I was waking up on and off throughout the night.. Since I stopped, I have slept straight thru for a good 8 - 9 hours per night. Energy levels are right where they need to be. One of the reasons I love training at 5:30AM is its when I'm at best - Awareness is high, Cortisol levels are naturally high, and I have a ton of energy. And as the day goes on I can actually feel my body start to unwind as the cortisol levels naturally taper off around dinner time where I'm most relaxed until bed.. This when I grab my biggest meal of the day, when I'm totally at ease and able to take my time chewing my food and digest it with no issues.
I really feel like I am firing on all cylinders again! Training - Check, Food/Fuel(quality and quantity) - Check, Lifestyle(sleep, work, stress management, Supplements)- Check, Knowledge/Body Awareness - Check.. It really doesn't get any better than this. I feel like I know my body better now than I ever have before. I know exactly how I'm going to feel before, during, and after a workout.. I know when I'm ready to attack a workout or need to spend a little more time warming up.. and I know what foods are going to best prepare me to recover and perform the next day. I can tell that my positive attitude has really helped me to stay on track and has played a big role in my performance improvements!
Diet
Raw Organic Kim Chi
Breakfast
6oz of Grassfed Ground Beef 90%, 1 Bag of Blue Curled Kale, Dijon Mustard
Lunch
3 Cups of Seaweed Salad from Whole Foods, 2 cans of Wild Sardines
8oz Green Tea
Dinner
6oz of Grassfed Ground Beef, 4oz of Grassfed Beef Liver, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,903
Total Protein: 193
Total Fat: 87
Total Net Carb: 46
April 28, 2011
Thursday Training and Diet Day 80
A1) Pull Up AMRAP Strict w/ 25#; rest 1 min.
A2) Bench Press - 6,4,2,4,6 reps; rest 3 min. x 5
B1) KBS - 20 Unbroken w/ 1.5 pood; rest :20
B2) GHD Sit Ups - 20 reps x 3; rest 2 min.
Results
Fasted Training + Pre Wod Tall Americano
A2) 185/205/215/205/185 - no spotter.. could have gone a touch heavier
A1) 6/5/6/5/5
B1) Unbroken
B2) Unbroken
Post Glycolytic WOD or Lactate producing WODS I am going to start to introduce 30g of starchy Carbs in the form of Sweet Potato or Pumpkin Puree. Tho goal: Controlling and Maintain Low Cortisol levels so I don't start putting on weight during these Metcon Wods. It should also aid in my recovery.
Diet
Post Wod 30g of Carbs from Organic Sweet Potato Puree
Kombucha Tea
Breakfast
6oz Grassfed Ground Beef, 1 Bag of Mixed Dark Greens- Mustard, Collard, and Kale, Dijon Mustard
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 5oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
Dinner
Sushi Thai of Naples - Sushi Appetizer and Seafood Salad
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,826
Total Protein: 174
Total Fat: 91
Total Net Carb: 50
A2) Bench Press - 6,4,2,4,6 reps; rest 3 min. x 5
B1) KBS - 20 Unbroken w/ 1.5 pood; rest :20
B2) GHD Sit Ups - 20 reps x 3; rest 2 min.
Results
Fasted Training + Pre Wod Tall Americano
A2) 185/205/215/205/185 - no spotter.. could have gone a touch heavier
A1) 6/5/6/5/5
B1) Unbroken
B2) Unbroken
Post Glycolytic WOD or Lactate producing WODS I am going to start to introduce 30g of starchy Carbs in the form of Sweet Potato or Pumpkin Puree. Tho goal: Controlling and Maintain Low Cortisol levels so I don't start putting on weight during these Metcon Wods. It should also aid in my recovery.
Diet
Post Wod 30g of Carbs from Organic Sweet Potato Puree
Kombucha Tea
Breakfast
6oz Grassfed Ground Beef, 1 Bag of Mixed Dark Greens- Mustard, Collard, and Kale, Dijon Mustard
Lunch
6oz Wild Caught Chilean Sea Bass Baked, 5oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar
Dinner
Sushi Thai of Naples - Sushi Appetizer and Seafood Salad
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,826
Total Protein: 174
Total Fat: 91
Total Net Carb: 50
April 27, 2011
Wednesday Training and Diet Day 79
A) DB Split Squat @ 30X0 - 6-8 reps; rest 1 min. b/t sets
B1) Press @ 12X2 - 5-7 reps; rest 1 min.
B2) L-Pull Ups AMRAP; rest 2 min x 5
C) GH Raises @ 2010 - 15 reps x 4; rest 1 min b/t sets
Results
AM Fasted Training with Tall Americano
A) 35# x 8 x 2 sets/ 45# x 7reps and 6 reps
B1) 125 x 5/120 x 6/ x 5/ 115 x 7/6
B2) 7/6/6/6/6
C) Complete
Post WOD - Raw Organic Kim Chi
Breakfast
8oz of Grassfed Ground Beef 90%, 1 Bag of Mixed Greens -Kale, Mustard and Collard Greens, Salsa
Lunch
5oz Wild Caught Grouper Salad: 4oz Mixed Greens, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
8oz Green Tea
Dinner
8oz of Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,644
Total Protein: 146
Total Fat: 83
Total Net Carb: 30
B1) Press @ 12X2 - 5-7 reps; rest 1 min.
B2) L-Pull Ups AMRAP; rest 2 min x 5
C) GH Raises @ 2010 - 15 reps x 4; rest 1 min b/t sets
Results
AM Fasted Training with Tall Americano
A) 35# x 8 x 2 sets/ 45# x 7reps and 6 reps
B1) 125 x 5/120 x 6/ x 5/ 115 x 7/6
B2) 7/6/6/6/6
C) Complete
Post WOD - Raw Organic Kim Chi
Breakfast
8oz of Grassfed Ground Beef 90%, 1 Bag of Mixed Greens -Kale, Mustard and Collard Greens, Salsa
Lunch
5oz Wild Caught Grouper Salad: 4oz Mixed Greens, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
8oz Green Tea
Dinner
8oz of Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,644
Total Protein: 146
Total Fat: 83
Total Net Carb: 30
April 26, 2011
Tuesday Training and Diet Day 78
300 FY!!!
Busy Day today.. On the lesson tee with Leadbetter with two guys all day..
Second time really hitting this workout. Not quite sure how I needed to come out of the gate and how to pace it.. I warmed up in Z1 for about 6 mins or so, jumped off the bike for a few minutes and did some light stretching and then jumped right into it.. I averaged about 30 cals for the first minute and quickly realized there was no way I could sustain that for another 9 mins.. I ended up with 181 Calories.. not great, but still 20 cals better than my last attempt, I actually had to stop half way through my first go around with this a few months ago.. When I think about this workout I probably could have gone another 10 -15% harder and sustained that for 10 mins.. but even that is only gonna get me to what 200 - 220 Calories? Not even close.. So I need some work here.. Good test though and I look forward to giving it another go!
Pre Wod Tall Americano
Post WOD - Raw Red Sauerkraut
Breakfast
8oz of Grassfed Ground Beef 90%, 1 Bag of Mixed Greens -Kale, Mustard and Collard Greens, Salsa
Lunch
5oz Wild Caught Blackened Grouper Small Salad from Club House: Approx: 2oz Mixed Greens, 2oz Cucumber, 2 tbsp EVOO, Lemon Juice
8oz Green Tea
Dinner
8oz of Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,410
Total Protein: 140
Total Fat: 75
Total Net Carb: 20
Busy Day today.. On the lesson tee with Leadbetter with two guys all day..
Second time really hitting this workout. Not quite sure how I needed to come out of the gate and how to pace it.. I warmed up in Z1 for about 6 mins or so, jumped off the bike for a few minutes and did some light stretching and then jumped right into it.. I averaged about 30 cals for the first minute and quickly realized there was no way I could sustain that for another 9 mins.. I ended up with 181 Calories.. not great, but still 20 cals better than my last attempt, I actually had to stop half way through my first go around with this a few months ago.. When I think about this workout I probably could have gone another 10 -15% harder and sustained that for 10 mins.. but even that is only gonna get me to what 200 - 220 Calories? Not even close.. So I need some work here.. Good test though and I look forward to giving it another go!
Pre Wod Tall Americano
Post WOD - Raw Red Sauerkraut
Breakfast
8oz of Grassfed Ground Beef 90%, 1 Bag of Mixed Greens -Kale, Mustard and Collard Greens, Salsa
Lunch
5oz Wild Caught Blackened Grouper Small Salad from Club House: Approx: 2oz Mixed Greens, 2oz Cucumber, 2 tbsp EVOO, Lemon Juice
8oz Green Tea
Dinner
8oz of Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,410
Total Protein: 140
Total Fat: 75
Total Net Carb: 20
April 25, 2011
Monday Training and Diet Day 77
Rest Day
So a quick note about my little snack last night.. I felt absolutely horrible afterwards.. I was up until 11:00pm, which for me is late. I'm usually in bed and asleep by 8:30. I was tossing and turning all night and my heart would start beating fast out of nowhere.. Probably got a total of 6 or 7 hours of sleep. I woke up this morning with a puffy face, and just a weird mixture of feeling rundown and restlessness. I will not be doing that again anytime soon. No very hungry this morning so I will not be eating breakfast.. Just going to eat a mid morning Brunch with a ton of fresh veggies. I had some Kombucha Tea this morning and of course my Tall Americano. Starting May 1st I will be stopping my coffee intake and seeing what effect it has on my training, body comp, and sleep. Its very easy for me to just stop drinking coffee so I don't expect any kind of withdrawal symptoms.. I will also cycle off my supplements for a couple of weeks and then cycle back on.
Food Cycle - This next phase I will be focusing on Blue Curled Kale, Mustard and Collard Greens, as well as some Broccoli.
Brunch
A big ass bowl of mixed veggies.. Raw from Whole Foods Salad bar.. Broccoli, Cauliflower, Caramelized Onions, and Guacamole.
+
One Big Salad - 5oz Baked Grouper, 4oz Mixed Greens, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,730
Total Protein: 105
Total Fat: 107
Total Net Carb: 47
So a quick note about my little snack last night.. I felt absolutely horrible afterwards.. I was up until 11:00pm, which for me is late. I'm usually in bed and asleep by 8:30. I was tossing and turning all night and my heart would start beating fast out of nowhere.. Probably got a total of 6 or 7 hours of sleep. I woke up this morning with a puffy face, and just a weird mixture of feeling rundown and restlessness. I will not be doing that again anytime soon. No very hungry this morning so I will not be eating breakfast.. Just going to eat a mid morning Brunch with a ton of fresh veggies. I had some Kombucha Tea this morning and of course my Tall Americano. Starting May 1st I will be stopping my coffee intake and seeing what effect it has on my training, body comp, and sleep. Its very easy for me to just stop drinking coffee so I don't expect any kind of withdrawal symptoms.. I will also cycle off my supplements for a couple of weeks and then cycle back on.
Food Cycle - This next phase I will be focusing on Blue Curled Kale, Mustard and Collard Greens, as well as some Broccoli.
Brunch
A big ass bowl of mixed veggies.. Raw from Whole Foods Salad bar.. Broccoli, Cauliflower, Caramelized Onions, and Guacamole.
+
One Big Salad - 5oz Baked Grouper, 4oz Mixed Greens, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,730
Total Protein: 105
Total Fat: 107
Total Net Carb: 47
April 24, 2011
Sunday Training and Diet Day 76
AM Fasted Training + Pre-WOD Grande Americano
-Recovery Day-
A) Bench Press @ 20X1 - 8 sets x 2 reps w/ 50% of 1RM; rest :45
B) Walking Lunge - 20 steps x 3; rest 1 min. b/t sets
C) Light Run: 8 - 10 mins.
D) ICE BATH!!
Results:
A) 125# for all sets
B) Complete
C) Complete
D) Complete
I also did some light Oly Lift skill transfer drills - 2 Position Hang Power Clean & Snatch.
After that I did some muscle ups.. Haven't done them since back in January, on my Birthday, for the OPT BIG DAWG CHALLENGE and it was horrible.. I only managed to get 2 broken single muscle ups.. Today I went 2 Unbroken, 3 Unbroken, and 3 Unbroken.. Best these have felt in a long time and first time stringing them together in about a year! Very pumped about that today.
Here is a Video of the 2 Pos. Hang Power Snatch Work
http://youtu.be/yu95W0B1blE
Bar bath looks better compared to my full power snatch from a week ago.
Diet
Broke my 18 hour fast post wod with some Raw Organic Kim Chi
Brunch
8oz of Grassfed Ground Beef 90%, 1 Bag of Blue Curled Kale, Salsa
then
Seaweed Salad with one can of Natural Atlantic Mackerel
Dinner
A big ass bowl of mixed veggies.. Raw and cooked from Whole Foods Salad bar.. Broccoli, Cauliflower, Pico de Gallo, Caramelized Onions, and Guacamole.
Easter Treat - 1 Bar of 85% Dark Chocolate "Green and Blacks" + 1 Package of YumNuts Coconut Crusted Cashews
This is basically my first cheat meal in 76 days.. I don't feel bad about it one bit either.. I didn't do it because it was Easter.. I didn't do it to reward myself in any way.. I did it because I F*^#ing felt like it.. You gotta enjoy life every once in a while and I was in the mood for some chocolate and cashews. Things I haven't had in over 2 months. As long as I get back on the horse tomorrow and stay on track from here out.
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,297
Total Protein: 127
Total Fat: 145
Total Net Carb: 95
-Recovery Day-
A) Bench Press @ 20X1 - 8 sets x 2 reps w/ 50% of 1RM; rest :45
B) Walking Lunge - 20 steps x 3; rest 1 min. b/t sets
C) Light Run: 8 - 10 mins.
D) ICE BATH!!
Results:
A) 125# for all sets
B) Complete
C) Complete
D) Complete
I also did some light Oly Lift skill transfer drills - 2 Position Hang Power Clean & Snatch.
After that I did some muscle ups.. Haven't done them since back in January, on my Birthday, for the OPT BIG DAWG CHALLENGE and it was horrible.. I only managed to get 2 broken single muscle ups.. Today I went 2 Unbroken, 3 Unbroken, and 3 Unbroken.. Best these have felt in a long time and first time stringing them together in about a year! Very pumped about that today.
Here is a Video of the 2 Pos. Hang Power Snatch Work
http://youtu.be/yu95W0B1blE
Bar bath looks better compared to my full power snatch from a week ago.
Diet
Broke my 18 hour fast post wod with some Raw Organic Kim Chi
Brunch
8oz of Grassfed Ground Beef 90%, 1 Bag of Blue Curled Kale, Salsa
then
Seaweed Salad with one can of Natural Atlantic Mackerel
Dinner
A big ass bowl of mixed veggies.. Raw and cooked from Whole Foods Salad bar.. Broccoli, Cauliflower, Pico de Gallo, Caramelized Onions, and Guacamole.
Easter Treat - 1 Bar of 85% Dark Chocolate "Green and Blacks" + 1 Package of YumNuts Coconut Crusted Cashews
This is basically my first cheat meal in 76 days.. I don't feel bad about it one bit either.. I didn't do it because it was Easter.. I didn't do it to reward myself in any way.. I did it because I F*^#ing felt like it.. You gotta enjoy life every once in a while and I was in the mood for some chocolate and cashews. Things I haven't had in over 2 months. As long as I get back on the horse tomorrow and stay on track from here out.
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,297
Total Protein: 127
Total Fat: 145
Total Net Carb: 95
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