Friday, December 21, 2012

Workout
9:30AM

Strength:  Power Clean 3-3-1-1-1
75x3, 135x5, 175x3, 175x3; 205x0, 1; 215x0, 0
Conditioning: As many rounds in 15:00 of:
- 15 Hang Power Cleans
- 15 Sit Ups

Maybe 10 or 11 rounds?

Wednesday, December 19, 2012

Workout
9:30AM


Skill: Max. Height Box Jump
44.5"
Conditioning: For time:
- 5K Run

Time: 22:08

Box jumps sucked today. Hamstrings were sore from yesterday's workout.

Tuesday, December 18, 2012

Strength: Deadlift 3-3-3-3-3
225, 275, 295, 315x1
Conditioning:  As many rounds in 15:00 of:
- 400m Run
- Max. Push Ups

141 pushups, 5 rounds

Lower back wasn't feeling great today so I didn't push it. 

Friday, December 14, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last week)
45x5, 95x4, 135x3, 175x5x3
Conditioning: On the minute for 10:00:
- 3 Power Snatches (75#)
- 5 Burpees

Went light on the snatches to focus on form, since mine sucks.

Thursday, December 13, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last week)
45x5, 95x4, 135x3, 175x3x5
                Floor Press 3x5 (add 1-5# from last week)
45x5, 75x4, 135x3, 175x3x5
Conditioning: For time:
- 15 Thrusters (115/75#)
- 15 Toes to Bar
- 12 Thrusters
- 12 Toes to Bar
- 9 Thrusters
- 9 Toes to Bar
- 6 Thrusters
- 6 Toes to Bar

Time: 8:02

Tuesday, December 11, 2012

Workout
4:30PM


Strength: Deadlift 5 RM (add 5# from last week)
45x5, 135x4, 185x3, 225x3, 315x1, 325x5

Conditioning: As many rounds as possible in 12:00:
- 200m Run
- 10 Kettlebell Swings
- 10 Pull Ups

5 rds

Monday, December 10, 2012

Workout
4:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3; 250x2x5, 1x3
                Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 75x4, 95x3, 125x3x5

Conditioning: Reps of 10-9-8- 7- 6- 5- 4- 3- 2- 1 of:
- Handstand Push Ups
- Box Jumps (24")

Horrible. Shoulders were shot after the 9 rep round.

Saturday, December 8, 2012

Workout
9AM


Skill:  Power Clean practice and warm up

Conditioning: 30:00 as many rounds as possible of:
- 5 Wall Balls
- 3 Hand Stand Push Ups
- 1 Power clean @ 85% 1RM (155#)

Friday, December 7, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last time)
45x3, 95x3, 135x3; 170x5x3

Conditioning: 21-15-9
- Power Snatch @ 60% 1rm (95#)
- Box Jumps (24")

Time: 6:35

Thursday, December 6, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last time)
45x5, 95x4, 135x3, 170x3x5
                Floor Press 3x5 (add 1-5# from last time)
45x5, 95x4, 140x3, 165x5, 170x2x5
Conditioning: "Jackie"
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

Time: 8:45

Tuesday, December 4, 2012

Workout
10AM


Strength: Deadlift 5 RM (add 5# from last time)
45x5, 135x5, 185x4, 225x3, 320x5 (PR)
Conditioning:  Sprints:
On the 30 sec:
- 5 x 50 yards
- 4 x 40 yards
- 3 x 30 yards

Monday, December 3, 2012

Workout
4:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last time)
45x5, 95x4, 135x4, 225x4, 255x1; 240x3x5
                Shoulder Press 3 x 5 (+ 1-5 lbs from last time)
45x5, 65x4, 105x5, 110x2x5 (right-rear delt pain)

Conditioning: As many rounds possible in 10:00:
- 5 Push Press (115#)
- 5 Toes to Bar

Started Carb backloading yesterday and drinking coffee pre-workout. I felt great. I also didn't have the mid-shift last night and not pulling an all-nighter before heavy squats is an awesome feeling. 

Friday, November 29, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last time)
                Floor Press 3x5 (add 1-5# from last time)

Conditioning: As many rounds as possible in 10:00 of:
- 10 Walking Lunges/ ea. leg
- 10 Kettlebell Swings (heaviest possible)

Wednesday, November 28, 2012

Workout
6:30PM


Skill: Muscle Up Practice

Conditioning: "Chelsea"
Every minute on the minute for 30:00:
- 5 Pull Up
- 10 Push Up
- 15 Squat

Completed 20 minutes. The pushups were a killer

Tuesday, November 27, 2012

Workout
10AM


Strength: Deadlift 5 RM (add 5# from last time)
45x5, 135x5, 225x3, 295x2, 315x1
              Strict Pull Ups 3 x Max Reps between sets
8, 8, 8

Conditioning:For Time
21-15-9 reps of:
- Clean (95/65#)
- Box Jump (24"/20")

7:??

My low back was hurting today. I'll try 315 again next week.

Monday, November 26, 2012

Workout
5:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last time)
45x5, 135x4, 185x3; 235x3x5
                Shoulder Press 3 x 5 (+ 1-5 lbs from last time)
125x3x5

Conditioning:  As many rounds as possible in 10:00:
- 7 Push Press (115/ 75#)
- 7 Sumo Deadlift High Pulls (115/ 75#)

6 rounds

Thursday, November 23, 2012

Workout
8AM

Strength: Push Press.  Find 3 rm
up to 185x1
Conditioning: "MANgie"
- 400m Run
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
- 400m Run

Done in teams of 2. Runs must be completed together while holding a 25/ 15# plate, either partner can hold the plate and it can be passed if needed. While one partner works the other holds the plate and it can not be placed on the ground.

Time: 15:18

Tuesday, November 20, 2012

Workout
10AM


Strength: Stone Shoulders.  Spend 30 min learning technique and lift something heavy
Up to 116#, failed at 173# twice

Conditioning: 3 rounds for time
- 7 Handstand Push Ups
- 9 Power Snatch (95#)
- 11 Toes to Bar

Time: 5:40

Monday, November 19, 2012

Workout
4:30PM


Strength: Overhead Squat 3-3-3-3
45,95, 115, 115, 135, 135
                 Split Jerk 1-1-1-1
95, 115, 135, 165, 185

Conditioning: As many rounds possible in 8:00:
- 8 Pull Ups
- 12 Front Squats (95/65#)
- 50ft Bear Crawl


7 rounds

Friday, November 16, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last time)
45x5, 95x4, 135x3; 165x5x3

Conditioning: Challenge Number Six:
- Row 500 meters
Then:
- perform a set of 20 STRICT Pull Ups
4 minute time limit on all work

Time: 4:44

Thursday, November 15, 2012

Workout
10AM


Strength: Front Squat 3x5 (stayed at previous weight from 4 weeks ago)
45x5, 95x4, 115x3, 135x2; 165x3x5
                Floor Press 3x5 (stayed at previous weight from 4 weeks ago)
45x5, 95x4, 115x3; 155x3x5
Conditioning: As many rounds possible in 8:00:
- 15 Push Jerk@75
- 15 Burpees

Choose a weight that allows you to keep moving the entire 8 min.  Remember Push Jerks, not presses.  Double knee bend on every rep!

Tuesday, November 13, 2012

Workout
10AM


Strength: Deadlift 5 RM (add 5# from last time)
45x5, 135x4, 185x3, 225x3, 315x1

Conditioning: 21-18-15-12-9-6-3 reps for time of:
- Sumo Deadlift High Pull (95#)
- Lateral jumps, over 20" obstacle

Time: 8:27

Testing out the back after the injury. It felt good. I think next week I'll be ready to go full speed.

Tuesday, October 30, 2012

Workout
6:30PM

Strength: Deadlift 5 RM (add 5# from last time)
135x5, 205x4, 275x3, 315x2, 335x1; 315x5

Conditioning: Sprint:
- 8 x 100 yards
Use a 3:1 rest:work ratio

Monday, October 29, 2012

Workout
6:30PM

Strength: Back Squat 3 x 5 (+5 lbs from last time)
45x5, 135x4, 185x3, 235x2, 255x1; 235x2x5
                Shoulder Press 3 x 5 (+ 1-5 lbs from last time)
45x5, 95x4; 125x2x5, 1x3
Conditioning:  As many rounds possible in 10:00:
- 5 Burpee Box Overs (20/ 15")
- 10 Kettlebell Snatches (heaviest with good form)
- 15 Air Squats

Feeling sick today and running short on time, but at least I got in there and did some work. I'll try the same weights again next week.

Wednesday, October 24, 2012

Workout
5:30PM


Skill: Pull Up Practice.  Spend 20 minutes working this skill.

Conditioning:  For time:
- Run 1 mile
- 40 Toes to Bars

Time: 10:15

Friday, October 19, 2012

Workout
9:30AM

Strength: Power Clean + Overhead Press 5-4-3-2-1.  Work up to weights higher than you will use for "Grace".  Work a Push Press or Jerk or whatever you want to warm up.
Worked up to 185

Conditioning: "Grace"
For time:
-30 Clean and Jerks (135/ 95#)

Time:5:20

Sleep
1:30AM-8AM (6.5 hours)
12PM-1PM (1 hour)

Thursday, October 18, 2012

Workout
9:30AM


Strength: Front Squat 3x5 (add 5#)
45x5, 95x4, 135x3; 165x3x5
                Floor Press 3x5 (add 1-5#)
45x5, 95x4, 135x3; 155x3x5
Conditioning: As many rounds as possible in 8:00:
- 10 Burpees
- 10 Toes to Bar

5.75 rounds

Sleep
11PM-8AM (9 hours)

Tuesday, October 16, 2012

Workout
4:30PM


Strength: Deadlift 5 RM (add 5#)
135x5, 225x4, 305x2, 325x1; 310x5
                Chin Ups 3x max reps @body weight
30, 15, 12

Conditioning: For time
- 4 x 400m Run
Rest 1 min between sets.

Time: 9:38

Sleep
11PM-9AM (10 hours)

Monday, October 15, 2012

Workout
4:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3, 230x2, 250x1; 230x3x5
                Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 75x4, 95x3, 120x2, 145x1; 120x3x5
Conditioning: As many rounds as possible in 8:00:
- 8 Hang Power Snatch (95#)
- 16 1-arm Kettlebell Thrusters (#44)- 8 ea. arm

Sleep

1AM-2AM (1 hour)

7AM-11AM (4 hours)

Thursday, October 11, 2012

Workout
9:30AM


Strength: Front Squat 3x5 (add 5# from last week)
45x5, 95x4, 135x3; 160x3x5
                 Floor Press 3x5 (add 1-5# from last week)
45x5, 95x4, 135; 155x3x5
Conditioning: Reps of 10-9-8-7-6-5-4-3-2-1 of (Partner WOD):
- Overhead Squat (95#)
- Burpee Pull up

Time:12:36

Sleep
9PM-9AM (12 hours!)

Tuesday, October 9, 2012

Workout
6:30PM


Strength: Deadlift 5rm (add 5-10# from last week)
135x5, 225x4, 275x3, 295x2, 325x1; 305x5
Conditioning: “Jackie”
- 1000m Row
- 50 Thrusters (45#)
- 30 Pull Ups

Time: 8:28

Sleep

11:30PM-9AM (9.5 hours)

Monday, October 8, 2012

Workout
5:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3, 225x2, 245x1; 225x3x5
              Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 95x4, 115x3, 140x1; 115x3x5

Conditioning:  As many rounds as possible in 7:00
- 200m Run
- Max. reps Push Ups

Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-4PM (3 hours)

Friday, October 5, 2012

Workout
9:30AM


Strength: Power Cleans 5 x 3 (reset your weights)
45x5, 95x4, 135x3, 185x1; 155x5x3
Conditioning:  As many rounds as possible in 15:00 of:
- 3 Strict Chin Ups (scale to jumping negatives)
- 6 Toes to Bar
- 9 Sumo Deadlift High Pulls (95#)

Sleep
1AM-8AM (8 hours)
11AM-12PM (1 hour)

Thursday, October 4, 2012

Workout
9:30AM


Strength: Front Squat 3 x 5 (begin around 70% of your 1rm)
45x5, 115x4, 135x3, 155x3x5
                 Floor Press 3 x 5 (begin around 75-80% of  your Bench Press 1rm)
45x5, 115x4, 135x3, 165x5, 145x2x5
Conditioning:  Tabata Mash Up:
- Air Squats
- Push Presses (75#)

Sleep
12AM-8AM (8 hours, restless)

Tuesday, October 2, 2012

Workout
5:30PM

Strength: Deadlift 5rm for the day (reset weights if needed)
135x5, 225x4, 295x3, 325x1; 300x5
Conditioning:  10 Rounds for time of:
- 6 Pull Ups (Scale down to jumping pull ups)
- 8 Burpees
- 10 Box Jumps

Time: 12:20

Sleep

12AM-9AM (9 hours)

11:30AM-1PM (1.5 hours)

Monday, October 1, 2012

Workout
6:30PM

Strength: Back Squat 3 x 5 (reset your weights)
              45x5, 135x4, 205x3, 225x2, 240x1; 220x3x5
              Shoulder Press 3 x 5 (reset weights)
              45x5, 75x4, 95x3, 115x2, 135x1; 115x3x5

Conditioning:  As many rounds as possible in 6:00 of:
- 8 Kettlebell Swings (#88 - Russian)
- 8 Push Ups
- 8 Bounding Broad Jumps

5 rounds

Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-5PM (4 hours)

Friday, September 28, 2012

Workout
9:30AM

Strength: Thrusters, 1 rm for the day
Worked up to 175#
Conditioning: “Fran “
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups

Time: 8:??

Blew through the first round in about a minute, but then fell off a cliff. Ended up doing singles. Too hard, too fast, too early. 

Wednesday, September 26, 2012

Workout
9:30AM

Skill: Max. Vertical Jump and Box Jump. 3 attempts at each after a good warm up
30" vertical jump, 46" box (almost 48"!)
Conditioning: For time:
- 5K Run

Time: 22:06

Tuesday, September, 25, 2012

Workout
9:30AM

Crossfit Total

Back Squat
45x5, 135x4, 205x3, 225x2, 255x1, 285x0, 285x1 (PR)

Shoulder Press
45x5, 95x4, 115x3, 135x2, 155x0, 145x1

Deadlift
135x5, 225x3, 315x1, 350x0, 345x0

Felt really weak today. I think bad eating, being sick, tough mudder, and bad sleep over the past week caught up to me. Two PRs but nowhere near where I should have been.

Sleep
11PM-7AM (8 hours)
11:30AM-3:30PM (4 hours)

Nutrition
8AM eggs, kale, avocado, sausage
11AM post-workout shake, sweet potato fries, 1/2 hamburger
6PM chipotle bare burrito
9PM puerto rican beef with avocado

Tuesday, September 18, 2012

Workout
9:30AM

Strength: Deadlift 1x 5 (add 5-10# from last week)
135x5, 225x4, 295x3; 315x4
Conditioning:  4 rounds of:
- 10 Deadlifts @ 70% of today's weight (225#)
- 10 Handstand Push Ups

Time: 11:03

Sleep
10:30PM-7:30AM (9 hours)
12PM-1:30PM (1.5 hours)

Nutrition
8AM protein shake
10:30 post-workout shake, raw milk, sweet potatoes
2PM salmon, salad

7PM steak, onions
9PM steak, green beans, salad, milk, grapes

Monday, September 17, 2012

Workout
4:30PM

Strength: Back Squat 3x5 (add 1-5# heavier than last week). Max reps on last set
45x5, 135x4, 205x3; 235x2x5, 1x6
Conditioning:   Every 30 seconds for 10:00:
- Sprint 40 yards

Sleep
7AM-11AM (4 hours)
2PM-3:30PM (1.5 hours)

Nutrition
7AM 4 pieces bacon
11AM 4 eggs, kale, paleo pancake, salmon
3PM protein shake
5:30PM post-workout shake, 1/4 litre raw milk
8:30PM steak, onions, celery, sweet potato fries, 1/4 litre whole milk

Thursday, September 13, 2012

Workout
9AM

Strength:
Deadlift 1x5
135x5, 205x4, 225x3, 295x2, 315x1; 295x5

Shoulder Press 3x5 with max reps on the last set (add 1-5 lbs from last week)
45x5, 95x4, 115x3, 130x2, 135x1; 1x5, 1x4, 1x3, 1x2@130

Conditioning:
As Many Rounds as Possible in 10:00 of:
- 20 Double Unders
- 10 Push Ups
- 5 Pull Ups

6 rounds + 6 double unders

Sleep

12AM-8AM (8 hours)

Nutrition

8:30AM protein shake

10:30AM post-workout shake

11AM raw milk, eggs, kale, chorizo, avocado, sweet potato

Wednesday, September 12, 2012

Workout
5:30PM


Skill: Muscle Up practice

Conditioning:  NOT for time:
3 rounds for Quality:
- 1000m Row
- 50 Sit Ups
- 50 Hip Extensions

Time: 24:32

Sleep
10PM-8AM (10 hours)
1PM-2PM (1 hour)

Nutrition
good

Tuesday, September 11, 2012

Unplanned Rest Day

Woke up congested.

Monday, September 10, 2012

Workout
4:30PM

Strength: Back Squat 3x5 (add 1-5# heavier than last week).  Max reps on last set
45x5, 135x4, 205x3, 225x2; 230x3x5

Conditioning:  5 rounds for time of:
- 10 Toes to Bar
- 10 Push Press (115#)
- 400m Run

Time: 17:35

Sleep

12AM-2AM (2 hours)

7AM-11AM (4 hours)

1PM-2PM (1 hour)

Nutrition

2AM banana, paleo muffin

11AM 4 eggs, kale, bacon
3PM cabbage, chicken, apple
5:30PM post-workout shake, sweet potato fries
6PM chuck roast, carrots
7:30PM cabbage, chicken, apple

Sunday, September 9, 2012

Rest Day

Saturday, September 8, 2012

Rest Day

Friday, September 7, 2012

Workout
9:30AM

Strength: Power Clean 5x3 (add 1-5# over last time)
45x5, 95x4, 135x3, 165x2, 185x1; 165x5x3
Conditioning:  As many rounds as possible in 10:00:
- 5 Kettlebell Clean and Presses (each arm)
- 10 Toes to Bar
- 10 Burpees

5 round + 15 reps

Sleep

1AM-8AM (7 hours)

12PM-1PM (1 hour)

Nutrition

8AM protein shake

10:30AM post-workout shake

Thursday, September 6, 2012

Workout
9:30AM

Strength: Shoulder Press 3x5 (add 1-5# over last week).  Max reps on last set
45x5, 75x4, 115x3, 125x2, 140x1; 125x2x5, 1x6
Conditioning:  7 rounds for time
- 7 Front Squats (95#)
- 7 Box Jumps (24")

Time: 5:45

Sleep

11PM-8AM (8.5 hours) awake from 3-3:30AM.

Nutrition

8:30AM protein shake, butter coffee

10:30AM post-workout shake, sweet potato
11AM 3 eggs, kale
2:30PM banana
5:30PM chicken breast, kale, salad, cauliflower, cucumber

Tuesday, September 4, 2012

Workout
9:30AM

Strength: Back Squat 3x5
135x4, 185x3, 205x2, 225x2; 225x3x5
Deadlift 1x5 (add 5# from last time)
135x5, 205x4, 225x3, 275x2, 305x1; 275x5
Conditioning:  On the minute for 12 minutes:
- 2 Power Snatch @90#
- Max reps Push Ups with the remainder of the minute

Sleep
11PM-8AM (9 hours)
4:30PM-5:30PM (1 hour)

Monday, September 3, 2012

Rest Day

Sleep
12AM-2AM (2 hours)
7AM-10:30AM (3.5 hours)

Nutrition
2AM peach
11AM kale, 3 eggs, sausage

Sunday, September 2, 2012

Rest Day.

Sleep
10PM-3AM (5 hours)
3PM-6PM (3 hours)

Nutrition
4AM Bulletproof coffee (eh...), 4 eggs, kale
10AM cucumber, tuna, apple with almond butter, banana
2PM paleo almond-based pancakes (eh..)
8PM pork chop, asparagus, 6 pieces of bacond

Saturday, September 1, 2012

Rest Day

Sleep
11:30PM-6AM (6.5 hours)
5PM-5:30PM (.5 hours)

Nutrition
7AM protein shake, green tea
11AM salad with turkey, 3 chicken legs, strawberries
3PM broccoli, carrots, almond butter with apple, beef patty
4PM sweet potato fries, paleo pizza (eggs, sausage, tomato)
7PM pork loin, chicken, salad

Still feeling hungry. Really craving more fat.

Friday, August 31, 2012

Workout
9:30AM

Strength: Weighted Chin Up.  Find 3rm.
30x3, 30x3, 50x3, 70x2

Conditioning: “Helen”
3 Rounds for Time of:
- 400m Run
- 21 Kettlebell Swings (53/35#)
- 12 Pull Ups

Time: 9:51

Sleep
1AM-8:30AM (7.5 hours)

Nutrition
9AM protein shake
10:30AM post-workout shake
11AM 4 eggs, kale, broccoli
5PM salad, chicken, banana, apple
11PM beef patty

Thursday, August 30, 2012

Workout
8:30AM

Strength:  Bench Press 3-3-3-3-3.  Substitute Incline Bench or Floor Presses depending on your needs.
45x5, 115x5, 135x3, 155x3, 165x3, 185x3, 195x3

Conditioning: For Quality:
Reps of 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Burpees (terminate each rep by touching an objuect 1’ above max reach)
- Ring Dips

Time: 10:00

10:30AM

3-mile trail/hill run

Sleep
11PM-8AM (9 hours)

Nutrition
8AM protein shake
9:30AM post-workout shake, sweet potato
11:30PM eggs, sweet potato, onion, kale, broccoli, avocado

Wednesday, August 29, 2012

Rest Day

Tuesday, August 28, 2012

Workout
4:30PM

1 mile hill run

5 rounds of:
5 jumping muscle-ups
5 200m hill run with walk/jog back

Sleep
11PM-3:30AM (4.5 hours)
9AM-12PM (3 hours)

Nutrition
8AM 4 eggs, kale, bacon
3PM turkey, bacon, avocado, lettuce wraps
5:30PM post-workout shake
7PM pork chop, salad, sweet potato

Monday, August 27, 2012

Rest Day

Sleep
12PM-2AM (2 hours)
7AM-12PM (5 hours)
3PM-6PM (3 hours)

Nutrition
2AM banana, carrots
1PM 4 eggs, sweet potato, kale, avocado, grapes
7PM In-n-out 4x0 protein style, salad
10:30PM tuna, mixed greens, avocado

Sunday, August 26, 2012

Rest Day

Sleep
10PM-2:30AM (4.5 hours)
3:30PM-6PM (2.5 hours)

Nutrition
Ate well.


Really tired today. Horrible sleep.

Saturday, August 25, 2012

Rest Day


Sick with cold symptoms. Ate well. Lots of sleep.

Friday, August 24, 2012

Workout
9:30AM

Strength: Power Clean 5x3 reps (add 10# from last week)
45x5, 95x4, 135x3, 155x2, 185x1(PR); 155x5x3
Conditioning: 5 Rounds of:
- 5 reps of The Bear at 95#
- 20 Double Unders

Time: 9:28

*One rep of The Bear is:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Behind the Neck Push Press

The new PR on the warm-up didn't feel that heavy at all. I wouldn't be surprised if my new max is around 205 or so, which would be a 30# PR before today...we'll see come total week in one month.

Sleep

12:30AM-8AM (7.5 hours)
12PM-12:30PM (.5 hours)

Nutrition

8:30AM green tea, protein shake

10:30AM post-workout shake, eggs, kale, sweet potato
1PM salmon, mashed yams
4PM-?? ate well, no cheat meals

I'm feeling sick.

Thursday, August 23, 2012

Workout
9:30AM

Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 120x2, 135x1; 120x2x5, 1x8

Conditioning: For Time:
- 15 Overhead Squats (115/75#)
- 30 Lateral Burpees over the bar
- 15 Front Squats (same weight as above)
- 20 Lateral Burpees over the bar
- 15 Back Squats (same weight as above)
- 10 Lateral Burpees over the bar

Time: 9:24

Sleep
10:30PM-8PM (9.5 hours)

Nutrition
8:30AM protein shake, green tea
10:30AM post-workout shake
11AM 4 eggs, kale, yams, 3 bacon
12PM watermelon
4PM tuna with mixed greens
7PM paleo lasagna, mashed yams
8PM mashed yams
11:30PM homemade chicken soup

Wednesday, August 22, 2012

Rest Day

Sleep
11PM-9AM (10 hours)
1PM-1:30PM (.5 hours)

Nutrition
Didn't track. I ate well except for sesame chicken for lunch with fried rice.

Tuesday, August 21, 2012

Workout
9:30AM

Strength: Deadlift 1 x 5 (add 5# from last week)
135x5, 165x4, 225x3, 260x2, 280x1; 260x5

Conditioning: As many rounds as possible in 10:00 of:
- 8 Pull Ups
- 16 Kettlebell Swings- American (44#)
- 24 Box Jumps (24")

Sleep
11PM-8AM (9 hours)
4:30PM-5:30PM (1 hour)

Nutrition
8:30AM protein shake
10:30AM post-workout shake
11AM 4 eggs, kale, sweet potato
12PM 6 chicken wings
4PM paleo stir-fry, cantelope
7PM salad, mashed yams, paleo lasagna
9PM apple with almond butter

Monday, Sunday August 20, 2012

Workout
6:30PM

Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x4, 155x3, 185x2, 225x1; 220x2x5, 1x7

Conditioning:  For Time:
- 100 Push Presses (75#)
- 400m Run every time you put the barbell down

Time: 10:14

Sleep
12AM-2AM (2 hours)
6:30AM-10:30AM (4 hours)
3PM-4:30PM (1.5 hours)

Nutrition
2:30AM banana, salad, paleo pizza, chocolate chip cookie
11AM 4 eggs, kale, 4 bacon, sweet potato
4PM ribs, mixed greens
5PM protein shake
7:30PM post-workout shake
8PM chicken stir-fry

Feeling a little bit of cold symptoms coming on...

Sunday, August 19, 2012

Rest Day

Sleep
11PM-4AM (5 hours)
3:30PM-7:30PM (4 hours)

Nutrition
4:30AM protein shake
8AM banana, salad, avocado, 2 eggs
12PM ribs
3PM two strawberries, apple with peanut butter
8PM paleo pizza

Woke up today with some post-nasal drip, which I haven't had for awhile. I'm not sure, but I suspect it has to do with the beans I had last night. hmm....

Saturday, August 18, 2012

Rest Day

Sleep
12AM-6AM (6 hours)

Nutrition
6:30AM protein shake
8AM muffin
10AM 3 hardboiled eggs
1PM ribs, salad, banana
6PM beans with bacon, chicken, peppers, onions, spinach, avocado

Friday, August 17, 2012

Workout
9:30AM

Strength: Power Clean 5x3 reps (add 1-5# from last time)
45x5, 95x4, 115x3, 135x2; 145x5x3 (go up 10# next time.)

Conditioning: One Minute On...One Minute Off...for 10 minutes.
- 30 KB Swings - Russian (70#)

Didn't finish 2 rounds. 20 burpee penalty.

Sleep

1AM-8AM (7 hours)
12PM-12:45PM (.75 hours)

Nutrition

8:30AM protein shake, banana

10:30AM post-workout shake, eggs, sweet potato, kale, bacon
3PM salad, chicken, trail mix
7PM salad with avocado, ribs

Thursday, February 16, 2012

Workout
9:30AM

Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
65x5, 75x4, 95x3, 115x2, 135x1; 115x2x5, 1x10
Conditioning:  As many rounds as possible in 12:00:
- 10 Kettlebell Thrusters (44#)
- 200m Run or 250 Row (alternate whenever possible)

4.5 rounds

Sleep
11PM-5AM (6 hours)
7:30AM-9AM (1.5 hours)
12PM-12:30PM (.5 hours)

Nutrition
5:30AM 4 eggs, sausage, basil, kale, sweet potato
10:30 post-workout shake
1PM salad, salmon, ribs
5PM chicken, salad, avocado
9PM chicken, avocado
12AM paleo muffin, almond butter, 1/2 banana

Wednesday, February 15, 2012

Workout
9:30AM

Skill:  Double Unders.  Accumulate as Many Good Reps/Attempts as Possible in 10:00...focus on quality over speed....NO SINGLE UNDERS

Conditioning:  All out effort:
- Death by 10 meters.

5PM
30 mile bike ride

Sleep
1AM-8:30AM (7.5 hours)
1PM-2PM (1 hour)

Nutrition
9AM protein shake
11PM 3 eggs, sweet potato, kale
2PM grapes, apple with almond butter
5PM chicken with salad
7:30PM lots of chicken, lots of salad, paleo brownies

Tuesday, August 14, 2012

Workout
8:30AM

Strength: Deadlift 1 x 5 (add 5# from last week)
45x5, 135x4, 225x3, 275x1, 255x5
Conditioning: 10 Rounds for Time:
- 7 KettleBell Swings - Russian (70#)
- 7 Burpees
- 25 Yard Sprint

Time: 10:54

Sleep

10:30AM-7:30AM (9 hours)
11:30AM-1:30AM (2 hours)

Nutrition

7:30AM protein shake

9:30AM post-workout shake, 3 eggs, kale, sweet potatoes, some peppers, avocado
1:30PM 2 eggs, sweet potatoes, kale, peppers, avocado, grapes
5PM 2 norcal margaritas, chicken, salad
11PM french fries, fried chicken

Monday, August 13, 2012

Workout
4:30PM

Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x5, 165x5; 215x2x5, 1x9
Conditioning:  As many rounds and reps in possible in 8:00 of:
- Max Rep Strict Pull Ups
- Max Rep Plyo Push Ups*

 Perform a Plyo Push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.

Sleep

1AM-2AM (1 hours)

6:45AM-10:45AM (4 hours)
2PM-3PM (1 hour)

Nutrition

3AM salad with turkey, 2 hamburger patties, banana

11AM 4 eggs, sausage, squash
3PM salmon, sweet potatoes, salad
5:30PM post-workout shake, banana
6:30PM slow-cooked chicken with celery, carrots, and onions
9PM paleo brownie

Sunday, August 12, 2012

Rest Day

Sleep
11PM-4AM (5 hours)
4:30PM-7:30PM (3 hours)

Nutrition
No cheat meals. No grains, dairy or legumes.

Saturday, August 11, 2012

Rest Day

Sleep
1AM-9AM (8 hours)
2PM-3PM (1 hour)

Nutrition
Successful day of eating even though I was out of the house most of the day. Didn't snack and really didn't have any cravings for chips.

Friday, August 10, 2012

Workout
2 mile trail hike with the baby on my back

Sleep
1AM-8AM (7 hours)
12PM-1PM (1 hour)

Nutrition
9AM protein shake
9:30AM frittata
1PM protein shake
4PM apple, pluot, salad, beef patty
7PM pork chop
11PM cherries, 1/2 avocado with tuna, BCAAs, teaspoon almond butter

Thursday, August 9, 2012

Workout
9:30AM


Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 115x2; 110x2x5, 1x9

Conditioning: For Time:
- 100 Double Unders
- 50 Pull Up
- 50 Push Up
- 50 Sit Up
- 50 Squats
- 100 Double Unders

Time: ~20:20

Sleep
12AM-8:45 (8.75 hours)
12PM-1PM (1 hour)

Nutrition
9AM protein shake, banana
10:30AM post-workout shake
11AM 3 eggs, kale, sweet potato
1PM chicken breast, salad
4PM banana, paleo meat balls, spaghetti squash, apple
8PM chicken salad with avocado
12AM two beef patties, salad, avocado

Wednesday, August 8, 2012

Workout
9:30AM

Strength: Muscle Up practice.  Work on any aspect or variation of the muscle up you need to improve on. Completed ~10.

Conditioning: 5 rounds.  Not For Time:
- 5 Muscle Ups (5 consecutive first round!)
- 400m Run

30:00 minute time cap.  This is not for time, take as much rest as needed but try to get this done within the time cap.

Sleep
11PM-5AM (6 hours)
12:30PM-1PM (.5 hours)

Nutrition
I ate well, but didn't track it today--busy.

Tuesday, August 7, 2012

Workout
9:30AM

Strength: Deadlift 1 x 5 (add 5# from last time)
135x5, 185x5, 205x5, 225x5, 245x5
Conditioning: 3 rounds for time:
- 5 Power Snatch (95#)
- 7 Burpees
- 9 Box Jumps (24")

Time: 4:40

I need to go up in weight on deadlift. Maybe 255 next week. My legs are trashed from yesterday's workout.

Sleep

10:30PM-8AM (9.5 hours)

12:30PM-1PM (.5 hours)

Nutrition

9AM protein shake
10:30AM post-workout shake
10:45AM eggs, squash, mushrooms, kale
1PM sausage, carrots, kale
6PM chicken, potato, eggplant, peppers

8PM apple with almond butter, pork chop
9:30PM watermelon

Monday, August 6, 2012

Workout
5:30PM

Strength: Back Squat 3x5 (add 5# from last time). Max reps on the third set.
95x5, 135x5, 185x5, 210x2x5, 210x8
Conditioning: "Nancy"
5 Rounds of:
- 400m Run
- 15 Overhead Squats (95#)

Time: 17:42

It was mid to high 90s today and the heat took its toll. I feel destroyed from Nancy after squatting. That was rough.

Sleep
12:30AM-2:30AM (2.5 hours)
7AM-11AM (4 hours)
2PM-3PM (1 hour)

Nutrition
3AM banana, chocolate cover espresso beans
12PM 3 eggs, kale, squash
4PM pear, couple of strawberries, salad
5PM protein shake
6:30PM post-workout shake, peach, sweet potato fries
8PM pork chop, carrots, kale

Sunday, August 5, 2012

Rest Day

Sleep
10PM-4AM (6 hours)
4PM-5:30PM (1.5 hours)

Nutrition
4:30AM protein shake, green tea
7:30AM 2 eggs, 2 bacon, hashbrowns
9AM salad
11AM paleo meatballs, salsa
3PM sweet potato fries, spaghetti squash, meatball
6:30PM salad, 1/2 chicken breast

Saturday, August 4, 2012

Rest Day

Sleep
12:30AM-6AM (5.5 hours)

Nutrition
6:30AM protein shake
8AM banana
11AM chicken, kale, olives
1PM beef patty, avocado, two hardboiled eggs
6PM chicken breast with peppers and cheese, salad

Friday, August 3, 2012

Workout
9:30AM

Strength:
Pullups: Find 1RM, Max Rep
65#, 30

Push Press:
45x5, 95x5, 135x3, 155x5, 165x2, 165x3

Sleep
12:30AM-7:30AM (7 hours)

Nutrition
8AM 4 eggs, kale, squash, avocado, sweet potato
10:30AM post-workout shake
12PM salmon
4PM paleo meat balls
6PM-9PM banana, 2 eggs, chicken and kale
11PM fruit salad, sweet potato fries

Thursday, August 2, 2012

Rest Day

Wedneday, August 1, 2012

Rest Day

Tuesday, July 31, 2012

Workout
11AM-4PM

8+ mile hike with 1,000 feet elevation gain to Lake Sylivia in Desolation Wilderness. Great hike Dad.

Sleep
11:30PM-7AM (7.5 hours)
4:30PM-5PM (.5 hours)

Nurition
7AM 3 eggs, 3 bacon, sweet potato, spinach
1PM chicken with vegetables
3PM trail mix
7PM salmon, salad
9:30PM 1/2 avocado, apple with almond butter

Monday, July 30, 2012

Workout
4:30PM

Strength: Front Squat 3-3-3-3-3
135, 155, 175, 185, 195
Conditioning: On the minute for 8 minutes:
- Complete 2 full Cleans and one 60 yard Shuttle Run

*Prescribed Weight = 75% bodyweight@115#
*For shuttle, sprint 30 yards, touch and sprint back to the line.


Sleep
12AM-2AM (2 hours)
7AM-12PM (5 hours)
3PM-3:30PM (.5 hours)

Nutrition
2AM cucumbers, 2 hardboiled eggs
6:30AM 3 eggs, spinach, 3 bacon
1PM chicken with vegetables, peach
5:30PM post-workout shakes, peach
6:30PM salmon, chicken, salad
9PM apple with almond butter
10PM chicken with vegetables

Sunday, July 29, 2012

Rest Day

Saturday, July 28, 2012

Rest Day

Friday, July 27, 2012

Workout
9:30AM

Strength: Power Clean 5x3 reps (add 1-5# from last weeks heaviest)
45x3, 115x3, 135x5x3
Conditioning: "Elizabeth"
21-15-9 reps of:
-Cleans (115#)
-Ring dips

Time: 6:12. I need to try it prescribed next time.

Sleep
1:30AM-8AM (6.5 hours)

Nutrition
9AM protein shake
10:30AM post-workout shake
11AM 3 eggs, spinach, yam
1PM ground beef, sweet potato, kale, peppers
4PM ground beef, lettuce, pico de gallo
6PM teriyaki chicken, rice, lettuce
11PM ground beef, sweet potato, kale, peppers

Thursday, July 26, 2012

Workout
8:30AM

Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last week's work sets)
45x5, 65x5, 95x5, 105x5, 105x13

Bench Press: Completed after conditioning
45x5, 135x2x5, 135x8
Conditioning: 7 rounds for time
-7 Sumo Deadlift High Pulls (95#)
-7 Push Presses (95#)
-7 Box Jumps (24")

Time: 9:18

Sleep
12AM-7:30AM (7.5 hours)
11:30AM-12PM (.5 hours)

Nutrition
8AM protein shake
9:30AM post-workout shake
10AM 3 eggs, spinach, bacon, peppers
1PM 3 chicken drums, mixed greens
4:30PM chicken with mixed greens, grapes
7:30PM 2 chicken drums, cucumbers, nectarine
9PM chicken drum, cucumbers
12AM ground beef, peppers, kale, olives

Wednesday, July 25, 2012

Workout
9:30AM

Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.
45x5, 135x5, 185x5, 205x2x5, 205x10

Conditioning: 3 rounds for time
- 50 Double Unders
- 25 Wall Balls (20# to 10 ft)
- 15 Kettlebell Swings (53#)

Time: 14:??

Sleep

12AM-8:30AM (8.5 hours)
12PM-1PM (1 hour)

5PM-6:30PM (1.5 hours)

Nutrition

9AM protein shake

10:30AM post-workout shake

11AM 3 eggs, spinach
1:30PM chicken breast, salad
4PM seasame chicken
7PM chicken leg, squash, yams
9:30AM 3 bacon, 2 eggs

Tuesday, July 24, 2012

Workout
5:30PM

Strength: Deadlift 1 x 5 (add 5-10# from last week)
135x3, 205x5, 205x5, 240x5
Conditioning: For Time
- 400m Run
- 15 Handstand Push Ups
- 400m Run
- 30 Pull Ups
- 400m Run
- 45 Push Ups
- 400m Run

Time: 11:40

Sleep
2AM-10AM (8 hours)
12PM-2PM (2 hours)

Nutrition
10AM 2 eggs, 2 sausage, hashbrowns, orange juice
2PM ribs, greens beans
5PM BCAAs
6:30PM post-workout shake
7PM salmon, salad, caprese salad
8PM Salad
11PM 3 eggs with spinach, caprese salad

Nursing a hangover today. Felt really lethargic but strong on the lifts. The conditioning hurt but my time was really good. Not sure what to think of that.

Monday, July 23, 2012

Rest Day


Sleep
7AM-12PM (5 hours)


Checkout party today. Filled with heavy drinking, keg stands, and general gluttony.

Sunday, July 22, 2012

Rest Day

Sleep
10PM-3:30AM (5.5 hours)
3:30PM-6:30PM (3 hours)

Saturday, July 21, 2012

Workout
7PM

50 strict pullups
1x10, 8x5

Sleep
12AM-6AM (6 hours)

Nutrition
6:30AM protein shake
10:30AM 2 hardboiled eggs, watermelon
12PM chicken sausage, whole wheat pasta
3PM 2 hardboiled eggs
5PM chicken breast, chips and salsa, greens beans, corn
6PM strawberry short cake with whip cream

Friday, July 20, 2012

Workout
9:30AM


Strength: Power Clean 5x3
45x3, 95x3, 115x3, 130x5x3

Conditioning: Tabata:
- Tabata Wall Ball
Rest 1 minute
- Tabata Kettlebell Swing

Sleep
2:30AM-9AM (6.5 hours)
11AM-12PM (1 hour)

Nutrition
9AM pre-workout shake
10:30AM post-workout shake
12PM chicken sausage, pasta, salmon
3PM tuna sandwich
5PM 4 hardboiled eggs, greek yogurt
7PM 10 chicken wings

Thursday, July 19, 2012

Workout
8:30AM

Strength:
- Shoulder Press 3x5 (Add 1-5 pounds to last week's weight)
45x5, 65x5, 100x2x5, 100x15

Conditioning:
Three Rounds for time of:
- 400m Run
- 15 Push Presses @ 65% of 1rm Shoulder Press (95#)
- 15 Pull Ups

Time: 10:55

I felt really strong today. I would like to think my shoulder is healing and thus getting stronger. There was a little pain in the left shoulder but when I focused on keeping the shoulder blades back and down the pain went away!

Sleep
11PM-6:30AM (7.5 hours)
11AM-12PM (1 hour)

Nutrition
7AM 4 eggs, sweet potato
9:30AM post-workout shake
12PM banana, 2 hardboiled eggs, plums
1:45PM salmon
4:30PM greek yogurt, cheese
7PM 6 hardboiled egg whites
8PM salmon, banana
10PM plum
2AM salmon

Wednesday, July 18, 2012

Rest Day

Tueday, July 17, 2012

Workout
9:30AM


Strength: Deadlift 3x5 - 2 lighter sets of warm ups, then one set at a higher weight (add 5-10# from last week)
*Do not go for max reps on your last set.
45x5, 135x5, 185x5, 205x5, 205x5, 240x5

Conditioning: Three rounds for quality:
- Row 250 meters
- 15 Deadlift at 70 % of today’s highest set (165)
- 15 Box Jumps (24”)

Time: 10:39

Sleep
11PM-8:30AM (9.5 hours)
12PM-1PM (1 hour)

Nutrition
8:30AM pre-workout shake
10:30AM post-workout shake
11:30AM 3 eggs, spinach, potatos
2:30PM steak, banana, popcorn,granola bar
6PM whole wheat pesto pasta, steak
9PM sorbet, popcorn, peanut butter cups

Monday, July 16, 2012

Workout
4:30PM

Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.
45x5, 95x5, 135x5, 185x5, 200x5, 200x5, 200x12
Conditioning: Three Rounds for time of:
- 20 Walking Lunges; with DB/ KB's at 1/4 your body weight, alternating legs(36#).
- 15 Push Ups
- 10 Pull Ups

Time: 3:52

6PM
800m repeat x 3, 400m rest between

Sleep
12AM-2AM (2 hours)
7AM-10:30AM (3.5 hours)

Nutrition
3AM cookies, taco, banana
7AM cereal
11:30AM watermelon, 4 eggs, spinach, yam
1PM chips
3PM pre-workout shake
5:30PM post-workout shake
7PM steak, salad, corn
10PM chicken, popcorn

Sunday, July 15, 2012

Rest Day

Sleep
10:30PM-3:30AM (5 hours)
4:30PM-8:30PM (4 hours)

Saturday, July 14, 2012

Rest Day

Sleep
12AM-6AM (6 hours)

Friday, July 13, 2012

Workout
9:30AM

Strength:Power Clean 5x3 @ 70% 1rm
65x5, 95x5, 125x5x3

Conditioning: "SQT"
3 Rounds for Time of:
- 10 Barbell Ground to Overhead (135/90#)
- 200 yard Sprint (done in 4x50 yard shuttles)

Time: 8:27

Sleep

1AM-8:45AM (7.75 hours)

Nutrition

9AM protein shake

10:30AM post-workout shake

12PM 4 eggs, spinach, sweet potato
1PM chicken, banana
4PM 5 hardboiled eggs, red vines
6PM pork chop, mango, cheese
8PM yogurt, banana
11PM chicken, pesto pasta, BCAAs, 3 gummy candy

Thursday, July 12, 2012

Workout
8:30AM


Strength: Shoulder Press 3x5 @ 70% of 1rm from the total. Max reps on the third set.
45x5, 75x5, 95x5, 95x5, 95x14

Conditioning: For Time:
- 50 Wall Balls
- 25 Toes to Bar
- 40 Wall Balls
- 20 Toes to Bar
- 30 Wall Balls
- 15 Toes to Bar
- 20 Wall Balls
- 10 Toes to Bar
- 10 Wall Balls
- 5 Toes to Bar

Time: 18:05

I went to the doctor for my shoulder yesterday. They said it may be a partial tear or tendonitis, but they think it can be fixed with physical therapy. The therapist recommended some exercises and also that I should focus on my shoulder blades staying down and back. It seemed to really help today, which was very shoulder intensive. Every time I felt pain I would remind myself to keep my shoulder blades down and back, and the pain went away. So hopefully I'm finally on the road to recovery.

Today's conditioning was an ass-kicker! Loved it. Felt like puking after--walked outside and burped a couple of times and felt better. I haven't felt in the groove for a month or so, but today it seemed to turn around.

Sleep
11PM-8AM (9 hours)
11AM-12PM (1 hour)

Nutrition
8AM pre-workout shake
9:30AM post-workout shake
12PM 4 eggs, spinach, sweet potato
2PM pork chop, salad
5PM 5 hardboiled eggs whites, yogurt, cantaloupe
9PM chicken leg, cantaloupe
12AM cottage cheese

Wednesday, July 11, 2012

Rest Day

Tuesday, July 10, 2012

Workout
9:30AM

Strength: Deadlift 2 x 5 @ 50-60%, then 1 x 5 @ 70%
135x3, 185x3, 205x5, 205x5, 235x5
Conditioning: 1-2-3-4-5-6-7-8-9-10 reps of:
- Sumo Deadlift High Pull (95#)
- Burpee Box Jumps
Time: 10:05

Sleep
11PM-8AM (9 hours)
12PM-1PM (1 hour)

Nutrition
8AM eggs, squash, spinach
10:30AM post-workout shake
1PM steak burrito
5PM hamburger, salad
8PM pineapple, sherbet
9PM hamburger, peanut butter and honey toast
10PM cottage cheese

Monday, July 9, 2012

Workout
5:30PM

Strength: Back Squat 3x5 @ 70% of 1rm from the total. Max reps on the third set.
45x5, 95x5, 135x5, 165x5, 195x5, 195x5, 195x15
Conditioning: As Many Rounds as Possible in 12:00 of:
- 12 Push Presses (115#)
- 12 Chest to Bar Pull Ups
- 12 Pistols (alternating legs)

Sleep
12:30AM-2AM (1.5 hours)
7AM-12PM (5 hours)

Nutrition
1PM 4 eggs, spinach, sweet potato
2PM peach
3PM peach
5PM steak, baked potato, green beans
7:30PM post-workout shake
10PM cottage cheese, plum
11PM peanut butter toast

Sunday, July 8, 2012

Rest Day

Saturday, July 7, 2012

Rest Day

Friday, July 6, 2012

Workout
9:30AM

Strength: Power Cleans- 2 reps every :45 for 12 rounds @ 130#

Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of:
- Hang Power Cleans @ 115#
- Pistols (alternate legs each rep)

Time: 9:12

Sleep
1AM-8:30AM (7.5 hours)
11AM-12PM (1 hour)

Nutrition
9AM pre-workout shake
10:30AM post-workout shake
12PM pork ribs, pasta, watermelon
3PM yogurt
5PM 4 hardboiled eggs, apple, cucumber
8PM rice, ground beef, chips
10:30PM 2 hardboiled eggs, watermelon

Thursday, July 5, 2012

Workout
9:30AM

Strength: Push Press. Find 1rm
45x5, 75x5, 95x3, 115x3, 135x1, 165x1, 185x0, 175x1, 185x0

Conditioning: For time complete:
- 30 Push Presses @140
- 60 Chin Ups (palms facing you)

Time:11:30

I'm disappointed in the push press max. I've done 185 2 months ago. I'm worried my shoulder injury is really a problem that won't go away without some real attention.

Sleep
12AM-7AM (7 hours)

Nutrition
8AM 4 eggs, yams, green tea
10:30AM post-workout shake
1PM pork ribs, mixed greens
4PM 5 hardboiled eggs, yogurt
7PM apple
9PM chips and dip
11:30PM rice, ground beef, 1 hardboiled egg

Wednesday, July 4, 2012

Rest Day

Tuesday, July 3, 2012

Workout
8:30AM

Strength:
Power Snatch 1rm45x3, 65x3, 95x3, 115x1, 135x0, 135x0,125x1

Conditioning:
On the minute for 15:00:

- 2 Power Snatches @100#

- Max Toes to Bar to finish the minute

I was a little disappointed with the 1RM snatch. I felt strong and was pulling the bar plenty high enough, but I just wasn't dropping under it. 

Sleep

10:30PM-7:30AM (9 hours)

11AM-12PM (1 hour)

Nutrition

8AM pre-workout shake
8:30AM BCAAs
9:30AM post-workout shake
1PM almonds, banana

Monday, July 2, 2012

Workout
4:30PM


Strength:
Overhead Squats 3x5 at 85% of your 1rm.
45x5, 65x5, 95x5, 115x5

Conditioning:
5 Rounds for Time of:
- 12 Steps of Walking Barbell Lunges @95#
- 12 Dynamic Push Ups (Using two 45 lbs bumper plates)
- 200m Sprint

Time: 14:30

Sleep
2:30AM-3:30AM (1 hour)
8AM-11AM (3 hours)
3PM-4PM (1 hour)

Nutrition
7AM 3 scrambled eggs, strawberries
12PM burrito
4PM pre-workout shake
5:30PM post-workout shake
7PM chicken, green beans, corn
9PM yogurt

Sunday, July 1, 2012

Rest Day

Sleep
11PM-4AM (5 hours)
3:30PM-7PM (3.5 hours)

Nutrition
4:30AM protein shake, banana
7AM cookies
9AM banana, apple, yogurt
11AM pork chop
2PM pork chop
7:30PM ground beef burrito, squash

Saturday, June 30, 2012

Workout
9PM

4.6 mile run
8:20 pace

Good run. Slower than I was hoping for, but not disappointing considering the hills around Brown's Valley.

Friday, June 29, 2012

Rest Day

Thursday, June 28, 2012

Rest Day

Sleep
12AM-9AM (9 hours)

Nutrition
9:30AM 4 eggs, spinach, yams

Wednesday, June 27, 2012

Workout
9:30AM


Skill:  Max. Vertical Jump and Box Jump. 3 attempts at each after a good warm up
Vert Max: 28.5 inches
Box Max: 47 inches

Conditioning:  For time:
- 5K Run

Time: 23:13. 

I messed up and only ran half, stopped, realized my mistake and restarted. Whoops! Hopefully I'll have a big improvement in 3 months.

Sleep
12AM-7AM (7 hours)

Nutrition
8AM protein shake, banana
9:15AM ClifShot
10:30AM post-workout shake
2PM soup, lentils and rice, plum
5PM chicken, salad, bread and butter
9PM pizza slice, 2 sodas, chocolated

Tuesday, June 26, 2012

Workout
9:30AM

Strength: Bench Press 5-4-3-2-1.
135x5, 145x4, 155x3, 165x2, 175x1
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders

I treated this as a recovery workout--light, low intensity. My left shoulder was bothering me on the handstand push ups so I transitioned to handstand holds.

Sleep
10:30PM-7AM (8.5 hours)

Nutrition
8AM 4 eggs, spinach, oatmeal with apples
10:30AM post-workout shake
1PM bacon burger
3PM watermelon
6PM 6 hardboiled egg whites
11:30PM hamburger

Monday, June 25, 2012

Strength: The CrossFit Total:

Perform a 1 rep max in each of the following lifts:
- Back Squat
135x5, 185x3, 225x1, 255x1, 275x1
- Shoulder Press
45x5, 95x3, 115x2, 145x0, 135x1, 140x1
- Deadlift
135x5, 225x3, 275x1, 315x1, 335x1, 345x0

Sleep
12AM-1AM (1 hour)
7AM-12PM (5 hours)

Nutrition
2:30AM 2 cookies
6:45AM cottage cheese
12:30PM 4 eggs, sweet potato, spinach, cantaloupe
3PM protein shake
5:30PM post-workout shake
6:30PM meatball soup, fries
8:30PM banana, popcorn, yogurt
10PM cottage cheese

Sunday, June 24, 2012

Rest Day

Sleep
11PM-4AM (5 hours)
3PM-7PM (4 hours)

Nutrition
4:30AM protein shake
8:30AM 3 hardboiled eggs
10:30AM tuna sandwich
12PM BBQ pork, steak, mashed potatoes, roll
7PM steak, lentils and rice, soy beans
11PM yogurt, 3 hardboiled egg whites, cookie

Saturday, June 23, 2012

Workout
9AM

Conditioning: "Daniel"
- 50 Pull Ups
- 400m Run
- 21 Thrusters (95#)
- 800m Run
- 21 Thrusters (95#)
- 400m Run
- 50 Pull Ups
Time: 21:??
Sleep
11PM-6AM (7 hours)
11AM-12:30PM (1.5 hours)

Nutrition
8AM 4 eggs, spinach, sweet potato
10:30AM post-workout shake
1PM banana, 2 hardboiled egg whites, yogurt
3PM Fondue!! Cheese, oil, chocolate. Delicious 11 year anniversary food
10PM cottage cheese

My running felt a little sluggish today. It must have been all of the crappy food I ate over the last few days while camping. I did have an awesome trail run (about 10 miles) while camping. It felt great. I really would like to focus on my running more, maybe three times a week--interval, tempo, and long.

Monday, June 18, 2012

Workout
4:30PM

Strength: Bench Press.  Find 3 rm
95x5, 135x3, 165x3, 185x2, 175x2

Conditioning: For Time
Reps of  18-15-12-9-6-3:
- Push Press (115#)
- Chest to Bar Pull Ups

Time:???
I ripped my hand dropping the bar on the push presses on my last rep of 3, so I decided it was a good idea not to do the last three C2Bs. Ass kicker of a workout, though!

Sleep
12:30AM-2:30AM (2 hours)
7AM-12PM (5 hours)

Nutrition
12:30PM hamburger patty, pasta
3:30PM protein shake
6PM post-workout shake
7PM salmon, couscous, salad
9PM chocolate
11PM cottage cheese with grapes

Sunday, June 17, 2012

Rest Day

Sleep
11PM-4AM (5 hours)
4PM-6PM (2 hours)

Nutrition
4:30AM protein shake
8AM 4 hardboiled eggs
10:30AM 2 hardboiled eggs
12PM chili with sausage
2:30PM hamburger and fruit salad
7PM pasta, hamburger
11PM 6 hardboiled eggs, fruit salad

Saturday, June 16, 2012

Rest Day

Friday, June 15, 2012

Workout
9:30AM

Strength:  Snatch 2-2-2-2-2@95#

Conditioning:  On the minute for 15 minutes:
- 2 Power Snatches (95#)
Then
- max reps Double Unders

Sleep
1AM-7:30AM (6.5 hours)

Nutrition
8:30AM protein shake
11AM post-workout shake

Thursday, June 14, 2012

Workout
9:30AM

Strength:  Back Squat 3-3-3-3-3
135x5, 185x3, 205x3, 225x3, 235x3

Conditioning:  For time
15-12-9-6:
- Thrusters (95#)
- Kettlebell Swings (53#)


Time: 10:00
Sleep
12AM-7AM (7 hours)
12PM-1PM (1 hour)

Nutrition
8AM 4 eggs, spinach, carrots, sweet potato
11:30AM post-workout shake
1PM tuna, mixed greens
2PM rice chips, cherries
4:30PM 5 hardboiled egg whites
7PM chili, yogurt
9PM hardboiled egg white, string cheese
12AM chicken, mixed greens

Wednesday, June 13, 2012

Rest Day
So this is my first rest day after my first day back on my new 2 on 1 off, 2 on 2 off schedule.

Sleep
12AM-8:30AM (8.5 hours)
3PM-4PM (1 hour)

Nutrition
9AM 4 eggs, vegetables, bacon
10:30AM cherries
11:30AM protein shake
1PM burrito
4PM watermelon
6PM veal, vegetables, spaghetti, salad, bread and butter
10PM cottage cheese

Tuesday, June 12, 2012

Workout
9:30AM


Strength:  Deadlift - 3 reps on the minute for 10 minutes @ 70% of your 1RM (225 with orange band wrapped twice)

Conditioning:  For time
-1 mile Run (~6:50)
-30 Floor Wipers
Time: 10:10


Also, I rode my bike to and from the gym (about 6 miles total). I really liked using the band on the deadlift--it helped provide resistance in the upper-half of the movement. 


Sleep
10PM-5AM (7 hours)
5PM-6PM (1 hour)


Nutrition
7AM 3 eggs, sweet potato, spinach
9:30AM BCAAs
10:45AM post-workout shake
12PM burrito
3PM burrito
6PM burrito
8PM burrito, watermelon
11PM cottage cheese

Monday, June 11, 2012

Rest Day
Still trying to rest my shoulder. I'm going to switch up my routine and only workout three to four times a week.


Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)

Nutrition
2:30AM banana, apple, cheese and sausage
12PM cereal with banana
3PM steak burrito
6PM burrito
8PM burrito

Friday, June 8, 2012

Rest Day

There've been a lot of these lately. Just got over the flu. Hopefully, I'll be back to training next week, healthy and injury-free.

Monday, June 4, 2012

Rest Day

Sunday, June 3, 2012

Rest Day

Saturday, June 2, 2012

Rest Day

Friday, June 1, 2012

Rest Day

Thursday, May 31, 2012

Workout
9:30AM

Strength: Front Squats. Find 3rm.
45x5, 135x5, 185x3, 205x3

Tweeked my mid-back on the third rep at 205. I don't think it's too bad, but I thought it was a good time to stop.

Sleep
11PM-7AM (8 hours)
10:30AM-11:30AM (1 hour)

Nutrition
8AM 5 eggs, sweet potato
10AM post-workout shake
1PM lettuce, turkey, provolone wraps
4PM apple, yogurt
6PM 4 hardboiled egg whites, rice, lentils, chicken stir-fry
8:30PM Chipotle burrito bowl
12AM cottage cheese

Wednesday, May 30, 2012

Rest Day

Sleep
12AM-8AM (8 hours)
10AM-11AM (1 hour)
4PM-4:30PM (.5 hours)

Nutrition
8AM 3 eggs, spinach, lentils, rice
11AM lentils, rice, chicken
2PM popcorn, steak
3PM yogurt, banana
5PM yogurt, 4 hardboiled egg whites
6PM In-n-out double-double with cheese
9PM milk, apple with almond butter

Tuesday, May 29, 2012

Workout
9:30AM

Strength: Clean. Find 1rm

75x5, 115x3, 135x3, 155x3, 165x1, 175x1, 185x0
I lost the weight forward after catching it in a squat. I can totally do it. I really didn't feel that heavy.

Conditioning: On the minute for 10:00 with 70-75% of today's 1rm (135# for round 1-8, 115# for rounds 9-10):
- 1 Muscle Clean
- 1 Hang Power Clean
- 1 Power Clean
- 1 Clean
- 2-5 Pull Ups (pick # based on ability to finish within the minute)

5PM
1 mile hill run

Sleep

1AM-7:30AM (6.5 hours)

11:30AM-12:30PM (1 hour)

Nutrition

8AM 3 eggs, sweet potato, spinach

10:30AM post-workout shake

11AM 2 eggs, spinach sweet potato
2PM chicken breast, rice and lentils

6PM tri-tip, spinach, lentils and rice
9PM popcorn
10PM cottage cheese

Monday, May 28, 2012

Rest Day

Sleep
12AM-2:15AM (2.25 hours)
7AM-11AM (4 hours)

Nutrition
12PM 5 eggs, spinach, sweet potatoes
5PM chicken breast, lentils and rice, spinach, chicken kabob
9PM cottage cheese, apricot
11PM chicken breast, lentils and rice

Sunday, May 27, 2012

Rest Day


Sleep
10PM-4AM (6 hours)
3:30PM-5:30PM (2 hours)

Nutrition
4:30AM protein shake, banana
6AM doughnut
9AM 6 hardboiled egg whites, yogurt, apricot
12PM taco salad, banana
3PM taco salad
6PM banana, almond butter, ice cream sandwich
7PM fried chicken, ribs, rice, noodles

Saturday, May 26, 2012

Workout
6PM
3 mile run

Sleep
12AM-6AM (6 hours)

Nutrition
6:30AM protein shake, banana
8AM 2 doughnuts
10AM banana, apple
12PM 6 hardboiled eggs, yogurt
2PM salmon, mixed greens
5PM chips and dip
7PM chicken, mixed greens, bean and corn salad
9PM cottage cheese

Friday, May 25, 2012

Workout
9:30AM

Strength:  Stone Shoulders.  How heavy a stone can you pick up?
113#

Conditioning: For Quality, NOT FOR TIME:21-15-9
-Atlas Stone to Shoulder (113#)
-Chest to Bar Pullups

Only made it through the 21 and 15 reps. Mira and I were too tired to finish. Nap time for both of us.


Sleep
1AM-7:30AM (6.5 hours)

Nutrition
8:15AM pre-workout shake
10:30AM post-workout shake
1PM burrito
4PM salmon, yogurt, apple
7PM 3 hardboiled egg whites
9PM 3 hardboiled egg whites, taco salad, string cheese
11PM Milk, banana

Thursday, May 24, 2012

Workout
9:30AM
Strength: Back Squat: 3x5 @ 85% 1RM
135x5, 205x5, 225x5, 225x4

Conditioning:  For Time:
- 150 Push Ups
**40 yard sprint every time you rest
14:ish. I was working on my push ups so I kept going until failure. The first set was 40 and each set after was 10 or less.

Sleep
12AM-7AM (7 hours)\
12PM-1PM (1 hour)

Nutrition
8AM 5 eggs, sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:30PM salmon, mixed greens
2PM tuna sushi roll
4:30PM banana, 5 hardboiled egg whites
6:30PM Odwala protein smoothie
9PM string cheese, greek yogurt, mixed greens, cheez its
12AM banana, glass of milk, sushi

Wednesday, May 23, 2012

Rest Day


Sleep
11PM-7AM (8 hours)
9:30AM-11AM (1.5 hours)
2PM-4PM (2 hours)

Nutrition
8AM 5 eggs, sweet potato, spinach
11AM salmon, yogurt
1PM sausage, mixed greens, pear
4PM grapes
6PM 3 turkey tacos
9:30PM grapes
11PM cottage cheese, milk, 2 hardboiled egg whites

I'm not sure what's going on but I was exceptionally tired today and more sore than normal from deadlifts yesterday.

Tuesday, May 22, 2012

Workout
5:30PM

Strength: Deadlift: 2-2-2-2 -2-2
225, 255, 285, 315 (PR), 345 (fail)

Conditioning:  Tabata Mash-up:
- Deadlifts (245)
- Lateral hops over the Bar

Sleep
11AM-7AM (8 hours)
10AM-11AM (1 hour)

Nutrition
8AM 3 eggs, asparagus, spinach
12PM 2 turkey patties, almonds
4PM pre-workout shake
5:30PM BCAAs
6:30PM post-workout shake
7PM salmon, green beans, shrimp, bread and butter, sherbet
10PM 5 hardboiled eggs
10:30PM 1/2 cup cottage cheese, cup of milk

Monday, May 21, 2012

Rest Day

Okay. I'm feeling better. Hopefully I'll be back in the gym and logging my food and sleep tomorrow. It's been a good rest for my shoulder, too, which still isn't 100-percent.

Sunday, May 20, 2012

Rest Day

Saturday, May 19, 2012

Rest Day

Friday, May 18, 2012

Rest Day

Thursday, May 17, 2012

Rest Day

Wedensday, May 16, 2012

Workout
9:30AM

Skill: Max Height Box Jump, 1 rm. 47"
Conditioning: 
On the minute for 5:00:
- 5 Hang Power Cleans @ 115 (too light)
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start


Sleep
11PM-7AM (8 hours) 
11AM-12PM (1 hour)


Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
1PM chicken stir-fry,1/2 banana
2PM cereal with banana, cracker
6PM 9 oz new york strip, salad
8PM rhubarb and apple compot

Tuesday, May 15, 2012

Rest Day

Still sick

Monday, May 14, 2012

Rest Day

A cold or respiratory infection hit me hard today. Used the neti pot for the first time--uncomfortable as hell but it's effective.

Sunday, May 13, 2012

Rest Day

Saturday, May 12, 2012

Rest Day

Friday, May 11, 2012

Workout
9:30AM

Strength:  Deadlift 3-3-3-3-3
135, 185, 225, 275, 295

Conditioning: 5 rounds:
- 5 Deadlifts @ 240#
- 400m run

Time: 12:46 (4 rounds with stroller)

Sleep
1AM-8AM (7 hours)

Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake

May 10, 2012

Workout
9:30AM

Strength:  Front Squat 2-2-2-2-2
135, 155, 185, 195, 205

Conditioning: For time:
1/2 Kalsu for reps (50 reps) @ 115#
- On the start of every minute perform 5 burpees, for the remainder of the minute perform max rep Thrusters...Then start over the next minute and keep going until you reach 50 Thrusters or 25min time cap.

I don't remember my time, but it sucked. The last 12 reps were with 45lbs., I was toast. I went too hard too early in the workout.

Sleep
12AM-7AM (7 hours)
11AM-12PM (1 hour)

Nutrition
8AM 5 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
1PM chicken quesadilla
4:30PM 3 hardboiled egg whites, donut
6PM salmon, kiwi, yogurt
8PM 3 hardboiled egg whites, banana
10PM peanut m&ms
12AM pizza slice, cottage cheese

Wednesday, May 9, 2012

Workout
9:30AM

Skill:  6 x Banded Sprints (length of the rubber mats)

Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (53#)
- 30 Double unders

Not sure how many rounds. I did get 14 unbroken double-unders! The would-have-been 15th smacked me in the back of the head.

Sleep
12AM-7:30AM (7.5 hours)
11AM-11:30AM (.5 hours)
3PM-4PM (1 hour)

Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
12PM apple, mango,  3 hardboiled egg whites, sausage, mixed greens
4PM 18 piece chicken wings, carrots, celery, 1 beer
8PM mixed nuts
10:30PM cottage cheese

May 8, 2012

Workout
9:30AM

Strength:  Power Clean 2-2-2-2-2
95, 115, 135, 155, 155

Conditioning: For time
5 rounds:
- 10 Toes to Bar
- 10 Power Cleans @ 75% of todays heaviest set (115#)

Time: 8:33

Got into a rhythm on the toes-to-bar, it felt super easy. Also, it made a HUGE difference in my cleans moving my grip in so that the line on my thumb at the knuckle aligns with the line between texture and no texture on the bar. Unfortunately, I didn't learn that until the last set. I can do more weight next time.

Sleep
12AM-7AM (7 hours)
12PM-12:30PM (.5 hours)

Nutrtion
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
2PM chicken, mixed greens, pico de gallo, sour cream, salsa
6PM tri-tip, mixed greens, corn with butter, banana
8PM yogurt, grapefruit, hamburger patty
10PM cottage cheese

Monday, May 7, 2012

Workout
4:30PM

Strength:  Shoulder Press 3-3-3-3-3
95, 105, 115, 125, 135

Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24")
- Pull Ups
- Push Press (95#)

Time: 14:48

Sleep
12AM-2:30AM (2.5 hours)
7:30AM-12PM (4.5 hours)
3PM-4PM (1 hour)

Nutrition
2:30AM 1 hardboiled egg white, banana, pear, broccoli
7AM 5 hardboiled egg whites
1PM tri-tip burrito with asparagus, tomatoes
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6PM chicken tacos, corn tortillas, guacamole, pico de gallo
8PM sherbert
10PM hamburger patty
10:30PM chips, guacamole, cottage cheese

May 6, 2012

Rest Day

Sleep
11PM-4AM (5 hours)
4PM-6PM (2 hours)

Nutrition
4:30AM protein shake
6:30AM 3 hardboiled egg whites, apple
8:30AM 3 hardboiled egg whites
12PM string cheese, mixed greens, banana
2:30PM 3 beef patties, tomatoes, sweet potato fries
7PM jamba juice
8:30PM chicken quesadilla

Saturday, May 5, 2012

Workout
7PM
butterfly pullup and double-under practice

Sleep
11:45PM-6:30AM (6.75 hours)
5PM-6PM (1 hour)

Nutrition
7AM protein shake
8:30AM apple
10:30AM 6 hardboiled egg whites, mixed greens
12PM 10 lemon pepper chicken wings
4PM 1/3 of a Coke, mixed greens, banana
6PM steak, asparagus
8PM popcorn, cereal

Friday, May 4, 2012

Rest Day
Sleep
1:30AM-8AM (6.5 hours)
12:30PM-1:15PM (.75 hours)

Nutrition
8AM 4 eggs, yams, bok choy, avacado
11PM  pork chop, yogurt, milk, mixed greens
3:30PM mixed greens, tuna, pear
4:30PM yogurt, kiwi, cookies, 5 hardboiled egg whites
6PM orange, string cheese

Thursday, May 3, 2012

Workout
9:30AM

Strength: Back Squat 1-1-1-1-1-1-1
135x3, 165x3, 205x1, 225x1, 225x1, 225x1, 225x1, 235x1

Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run (with stroller)

Completed: 5 rounds

Sleep
11PM-7AM (8 hours)

Nutrition
8AM 4 eggs, yams, apple, banana
9:30AM BCAAs
10:30AM post-workout shake
12PM pork chop, mixed greens
4:30PM 6 hardboiled egg whites, pear
7PM 2 pork chops, yogurt, string cheese
10PM 2 strawberries
12AM mixed greens
1AM greek yogurt

Wednesday, May 2, 2012

Workout
7PM

Strength
Weighted pullups
5x5, 7.5x5, 10x5, 12.5x4

Conditioning
Tabata:
Pushups 24, 17, 12, 9, 6, 6, 5, 7=86
Situps 11, 11, 11, 11, 11, 11, 10, 12=88
Air Squats 21, 20, 18, 18, 16, 14, 12, 16=125

Sleep
11PM-7AM (8 hours)
12:30PM-2:30PM (2 hours)

Nutrition
8AM 4 eggs, yam, milk
10AM banana
12PM 2 pork chops, mixed greens
3:30PM 4 hardboiled egg whites, apple with almond butter
6PM Double-double with cheese protein style
7PM BCAAs
8PM post-workout shake
10:15PM cottage cheese

Tuesday, May 1, 2012

Workout
9:30AM

Strength: Deadlift 3-3-3-3-3
225, 245, 275, 295, 305x2

Conditioning: Regional Workout 12.3
Four rounds for time of:
- 10 one-arm Dumbbell / Kettlebell Snatches (44lbs)
- Sprint 100 yards (50 out and back)

Time: 5:00

Sleep
11PM-6:45AM (7.75 hours)
1PM-3PM (2 hours)

Nutrition
7:30AM 4 eggs, spinach, yams
9:30AM BCAAs
10:30AM post-workout shake
12PM 4 hardboiled egg whites, string cheese, strawberries
3PM brat, tabbouleh, pork chop
5:30PM nachos, licorice, jelly beans
9PM pork chop, salad, slice of homemade bread
10:30PM cottage cheese

Monday, April 30, 2012

Workout
4:30PM

Strength: Push Jerk  3-3-3-3-3
135, 145, 155, 165, 175, 185x2

Conditioning:  Five rounds for time of:
- Bear Crawl-  25 yards
- 50 Squats

Time: 7:48

Sleep
12AM-2AM (2 hours)
7:30AM-12PM (4.5 hours)

Nutrition
2AM salmon, tabbouleh
5AM almonds, banana
1PM 4 egss, spinach, yam, sausage
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6:30PM 4 hardboiled egg whites
8PM fish, brat, tabbouleh, mixed greens
10PM grapefruit
10:30PM cottage cheese

Sunday, April 29, 2012

Workout
7:15PM
3-mile hill run


Really felt the lactic acid burn on my run up the hill today. I might have not been fully recovered from yesterday's workout, but it was a great run nonetheless.

Sleep
11PM-4AM (5 hours)
5PM-6PM (1 hour)

Nutrition
4:30AM protein shake with greens
6:30AM cookie, Sausage McMuffin
10:45AM  Banana, 6 hardboiled egg whites
12PM chicken breast, mixed greens
2:30PM cottage cheese, cookies
4:30PM salmon, asparagus, tabbouleh
6:30PM milk, kiwi
8PM protein shake

Saturday, April 28, 2012

Workout
9AM

Conditioning: "Bradley"
10 rounds for time of:
- Sprint 100 meters
- 10 Pull Ups
- Sprint 100 meters
- 10 Burpees

** Rest 30 seconds between rounds
Time: 29:20

 Sleep
12AM-7AM (7 hours)
11AM-12PM (1 hour)
4PM-5PM (1 hour)

Nutrition
8AM pre-workout shake
9AM BCAAs
10:30AM post-workout shake
1PM salmon
3PM stawberries, Sun Chips, sausage
6:30PM chicken breast, steak, broccoli, sweet potato fries
9:30PM cottage cheese

Friday, April 27, 2012

Workout
9:30AM

Strength: Clean.  Find 1rm
45x5, 95x1x3, 115x1x3, 145x1x2, 175x0

I think I could have completed the 175 if I rested and gave it another try. Remember: start with narrow feet. My landing stance was too wide today.

Conditioning: As many rounds as possible in 7:00 of:
- 3 Deadlifts (115lbs.)
- 2 Cleans
- 1 Ground to Overhead

Not sure how many rounds I completed. The baby was tired and fussy so I spent a few minutes consoling her in the middle of the conditioning and then tried to complete the rest after she calmed down. 

Sleep
1AM-7AM (6 hours)
12PM-12:30PM (.5 hours)

Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
1PM 1/2 banana, salmon
3PM banana
4PM salmon, apple
6PM ground turkey, mixed greens
7PM yogurt
8:30PM 6 hardboiled egg whites, string cheese
11PM cottage cheese

Thursday, April 26, 2012

Rest Day
Sleep
11PM-7:30AM (8.5 hours)
12PM-1PM (1 hour)

Nutrition
8AM 4 eggs, zucchini, carrots, spinach, sweet potato
11AM ground turkey, mixed greens
2PM Red Robin Bleu Ribbon burger in lettuce wrap
4PM apple
6PM ground turkey, lettuce, cheese, tomatoes, mushrooms
9PM string cheese, almonds, yogurt, zucchini, carrots
11PM cottage cheese

Wednesday, April 25, 2012

Workout
4:30PM
Skill: Pistol variations practice

Conditioning: For time:
- Run 800 meters
10 rounds of the couplet:
- 5 Handstand Push Ups
- 10 Pistols (5 each leg)
Then
- Run 800 meters

Sleep
11PM-7AM ( 8 hours)
10AM-11AM (1 hour)

Nutrition
8AM 4 eggs, spinach, yam
11AM 4 ribs, mixed greens, apple, almonds
2PM Greek yogurt, pear
3:30PM protein shake
4:30PM BCAAs
5:45PM post-workout shake
7PM home-made bare burrito with ground turkey
9PM popcorn
10PM cottage cheese

Tuesday, April 24, 2012

Workout
5PM

Bike Ride

Sleep
11PM-7AM (8 hours)
1PM-1:30PM (.5 hours)

Nutrition
7:30AM 4 eggs, sweet potato, spinach
10AM hamburger patty, green beans, triscuits, banana
2PM 3 chicken legs, salad, apple with almond butter
4PM triscuits, apple
7PM ribs, 2 hardboiled egg whites, mixed greens, grapefruit
9PM wheat cereal with whole milk, banana

Still sore from the pull-ups on Friday and push-ups yesterday. My left shoulder is still a concern, too. I need to look into how to fix a rotator cuff injury.

Monday, April 23, 2012

Workout
4:30PM

Strength: Bench Press.  Find 1 rm
135x5, 155x3, 185x1, 205x1

Conditioning: 5 Rounds of:
- Max Rep Push Ups (scale up to rings or down or down as needed)
- 3x that number of Double Unders each round

1:00 rest between round

13 double-unders in a row!

Sleep
12AM-2AM (2 hours)
7:30AM-10:30AM (3 hours)

Nutrition
4AM hamburger patty, quinoa, triscuit, almonds
11AM 4 eggs, spinach, sweet potato
3PM shrimp
4:30PM BCAAs
5:30PM post-workout shake
6:30PM fish, soy beans, salad
8PM triscuits
10PM apple with almond butter, glass of milk
11PM 2 hardboiled egg whites

Sunday, April 22, 2012

Rest Day

Sleep
11PM-4AM (5 hours)
3:30PM-6:30PM (3 hours)

Nutrition
4:30AM protein shake
7AM apple
9:30AM 6 hardboiled egg whites, almonds
11:30AM hamburger patty, asparagus, quinoa, yogurt
2PM  apple with almond butter, 2 chocolate chip cookies, licorice bites
7PM chicken breast, green beans, quinoa
9PM triscuits
11:30PM 6 hardboiled egg whites, yougurt

Saturday, April 21, 2012

3-mile run

Sleep
11PM-5AM (6 hours)
3:30PM-4:30PM (1 hour)

Nutrition
5:30AM protein shake
7:30AM apple
9:30AM 4 hardboiled egg whites
11AM hamburger patty with mushrooms, yogurt
3:30PM  apple with almond butter
6PM 10oz steak, asparagus, shrimp, quinoa
8PM 2 spoons cookie dough batter
10PM cottage cheese

Friday, April 20, 2012

Workout
5:30PM

Strength:  Deadlift - Find your 5rm
135x3, 205x3, 225x3, 275x5, 295x5

Conditioning:
- 100 Pullups for Time
Time: 9:?? stopped to tape my hands after they ripped

Felt stronger than expected on the deadlift. I think I might have been able to squeeze out more weight but ran out of time.

Sleep
12AM-5:30AM (5.5 hours)

Nutrition 
6AM 4 eggs, spinach, sweet potato
8AM almonds, triscuits
11:30AM banana
2PM 5 hardboiled egg whites, pear
3PM tuna, tabbouleh
4:30PM greek yogurt
5:30PM BCAAs
6:30PM post-workout shake
7PM lettuce wrap hamburger, sweet potato fries

Thursday, April 18, 2012

Workout
9:30AM

Strength:  Front Squats: 1-1-1-1-1-1
185, 190, 195, 205, 210

Conditioning:  As many rounds possible in 12:00:
-5 one-arm Kettlebell Thrusters (each side)
-5 one-arm Kettlebell Snatches (each side)

The kettlebell snatches really made it apparent that I have a shoulder injury on my left side. I think I'll go to the doctor.

Sleep
11PM-7AM (8 hours)

Nutrition
7:30AM 4 eggs, sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:15PM 2 hardboiled egg whites
1PM greek yogurt with blueberries
2PM apple
3:30PM Chicken with peppers, cottage cheese with blueberries, string cheese
6PM 4 hardboiled egg whites, banana
8PM tabbouleh
10PM triscuits
11:30PM cottage cheese,  spoon of almond butter

Wednesday, April 17, 2012

Workout
9AM Walked/hiked 3-4 miles up hill with the baby (25lbs.) on my back.

4:30PM

Strength
Power cleans
65x3, 115x3, 135x3, 145x3, 165x2

Conditioning
250m row x8
Fastest 48.3

Sleep
11PM-7AM (8 hours)
12:30PM-1:30PM (1 hour)

Nutrition
7:30AM 4 eggs, yam, spinach
10:30AM 3 hardboiled egg whites, apple
12PM chicken with peppers, tabbouleh, green beans
2PM  chicken with peppers, tabbouleh
4:30PM BCAAs
5:30PM post-workout shake
6:30PM cod fish, leeks, tabbouleh, zucchini
9PM popcorn, apple with almond butter
10PM cottage cheese, almond butter

Tuesday, April 16, 2012

Rest Day

Woke up with the beginning of a cold and body aches. Back at it tomorrow hopefully.

Sleep
12AM-7AM (7 hours)
11:30AM-12PM (.5 hours)
3:15PM-4PM (.75 hours)

Nutrition
7:45AM 4 eggs, yam, spinach
11AM hamburger patty
12:15PM orange
3PM 5 hardboiled egg whites
5PM apple and almond butter
7PM chicken, peppers, tabbouleh, greens beans
10PM cottage cheese

Monday, April 16, 2012

Workout
4:30PM

Strength:  Push Press - 3RM

45x3, 95x3, 135x3, 155x3, 165x3, 175x3, 185x1

Conditioning:  "Crushing Helen"
8 Rounds for time of:
- 100m Sprint
- 8 Kettlebell Swings (53#)
- 5 Plyo Push Up

Time: 11:??

I think I actually did two more rounds than I should have (whoops!). It was the closest I've been to puking since starting crossfit. 
Sleep
12AM-2AM (2 hours)
7AM-12PM (5 hours)

Nutrition
2AM chicken breast, mixed greens, Hershey kisses
12PM 6 hardboiled eggs whites, banana
3PM tuna, mixed greens
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7:30PM snapper, asparagus, chard, potato
9PM 1/2 banana with almond butter
11PM cottage cheese

Sunday, April 15, 2012

Rest Day
20 minutes of double-unders practice


Sleep
10PM-3:30AM (5.5 hours)
3:30PM-5PM (1.5 hours)

Nutrition
4AM 4 eggs, sweet potato, spinach
7:30AM 2 hardboiled egg whites, banana
11AM 4 hardboiled egg whites, mixed greens
12:30PM pork chop, rice, mixed greens
2:30PM apple with almond butter
5:30PM 3 hamburger patties, sweet potato fries
11PM banana

Saturday, April 14, 2012

Rest Day

Sleep
12AM-6AM (6 hours)

Nutrition
6AM protein shake
8AM 5 hardboiled egg whites
11AM pork chop, banana
1PM teriyaki chicken, white rice, mixed greens
3PM 4 Sprees
5PM chicken burrito, chips and dip
9PM apple with almond butter

April 13, 2012

Workout
9:30AM

Strength: Power Snatch. Find 1RM
75, 95, 105, 115, 125 (fail)

I still need a lot of practice. I'm dropping underneath the bar before I get triple extension.

Conditioning:  "Randy".
 For time:
- 75 Power Snatches (65#)

Sleep
11PM-7AM (8 hours)
Nutrition
8AM 4 eggs, spinach, yam
9:30AM BCAAs
10:30AM post-workout shake
1PM pork chop, handful of peanuts, banana
3PM 2 slices of pizza
5PM 4 hardboiled egg whites
7PM Twizzler, 2 hardboiled egg whites
9PM chicken breast
11PM cottage cheese

April 12, 2012

Workout
6:30PM

Warm-up
double-unders
PVC passthroughs
burgener's warmup

Strength/skill

-Overhead squats (95#, 3 second pause at bottom)
4 sets of 5 reps (wobbled on last rep)

-Snatch deadlift to hips and hold (95#)
3 sets of 3 reps

-Hang snatch (75#)
5 sets of 2 reps
Need to focus on dropping under the bar and landing in a full squat--my feet were too far apart.


Sleep
11PM-7AM (8 hours)
1PM-2PM (1 hour)

Nutrition
8AM 3 eggs, broccoli, sweet potato
11AM popcorn
12PM sushi
5PM tuna and mixed greens
6:30PM BCAAs
7:30PM post-workout shake
8PM chicken breast, green beans, potatoes, peppers, glass of wine
10PM cottage cheese, spoon of almond butter