Rest Day
Sleep
12AM-6AM (6 hours)
4:30PM-5PM (.5 hours)
Nutrition
7AM protein shake
9AM tabbouleh, steak
11AM 2 pizza slices
12PM tabbouleh, steak
2:30PM banana with peanut butter, cottage cheese, steak
6PM 3 slices of pizza
8PM-12AM (family party) 3 Bud Lights, 1/2 cupcake, carrot sticks, broccoli, 3 meatballs, cheese, tomatoes, salami, sushi, shrimp
Saturday, March 31, 2012
Friday, March 30, 2012
Friday, March 30, 2012
Rest Day
Sleep
1AM-8AM (7 hours)
Nutrition
8:30AM 4 eggs, sweet potato, spinach
12PM chicken breast, tabbouleh
1:30PM banana
4PM 2 turkey patties, tabbouleh
5:30PM banana with peanut butter
8:30PM cottage cheese, mixed greens
11PM tabbouleh, protein shake
Sleep
1AM-8AM (7 hours)
Nutrition
8:30AM 4 eggs, sweet potato, spinach
12PM chicken breast, tabbouleh
1:30PM banana
4PM 2 turkey patties, tabbouleh
5:30PM banana with peanut butter
8:30PM cottage cheese, mixed greens
11PM tabbouleh, protein shake
Thursday, March 29, 2012
Thursday, March 29, 2012
Workout
9:30AM
Skill: kipping pullup practice
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Sleep
12AM-8AM (8 hours)
12PM-12:30PM (.5 hours)
Nutrition
8:30AM 4 eggs, sweet potato, spinach
10:30AM post-workout shake
1PM tabbouleh, chicken breast
4PM tabbouleh, 2 hardboiled eggs, banana
7PM ground beef, beans, rice, string cheese, 2 hardboiled eggs
10PM cottage cheese
12AM ground beef
9:30AM
Skill: kipping pullup practice
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Sleep
12AM-8AM (8 hours)
12PM-12:30PM (.5 hours)
Nutrition
8:30AM 4 eggs, sweet potato, spinach
10:30AM post-workout shake
1PM tabbouleh, chicken breast
4PM tabbouleh, 2 hardboiled eggs, banana
7PM ground beef, beans, rice, string cheese, 2 hardboiled eggs
10PM cottage cheese
12AM ground beef
Wednesday, March 28, 2012
Wednesday, March 28, 2012
Workout
9:30AM
Skill: Max. Vertical Jump and Box Jump.
Max Vert: 24"
Box Jump: 46-48" I can't remember the exact number.
Conditioning: "Filthy Fifties"
For time:
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders
DNF. My shoulder started to hurt mid-way through the burpees, so I decided to call it and continue to let me shoulder heal.
Sleep
11PM-8AM (9 hours)
Nutrition
8:30AM 4 eggs, spinach
9AM pre-workout shake
10:30AM post-workout shake
11:30AM tuna and mixed greens
3:15PM 4 hardboiled egg whites, apple with peanut butter
5PM walnuts
7PM chicken breast, artichoke with butter, zucchini, big glass of milk
10PM cottage cheese
9:30AM
Skill: Max. Vertical Jump and Box Jump.
Max Vert: 24"
Box Jump: 46-48" I can't remember the exact number.
Conditioning: "Filthy Fifties"
For time:
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders
DNF. My shoulder started to hurt mid-way through the burpees, so I decided to call it and continue to let me shoulder heal.
Sleep
11PM-8AM (9 hours)
Nutrition
8:30AM 4 eggs, spinach
9AM pre-workout shake
10:30AM post-workout shake
11:30AM tuna and mixed greens
3:15PM 4 hardboiled egg whites, apple with peanut butter
5PM walnuts
7PM chicken breast, artichoke with butter, zucchini, big glass of milk
10PM cottage cheese
Tuesday, March 27, 2012
Tuesday, March 27, 2012
Workout
9:30AM
Strength: Bench Press 5-4-3-2-1.
45x5, 115x5, 135x5, 145x5, 165x4, 175x3, 185x2, 195x1
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
6 rounds
Sleep
11:15PM-7:15AM (8 hours)
1PM-2PM (1 hour)
Nutrition
8AM 4 eggs, spinach, red potato
9AM pre-workout shake
10:30AM post-workout shake
12PM 1 pork chop, 2 hardboiled egg whites
2PM apple with peanut butter, 2 hard boiled egg whites, 1 glass of milk
5PM 2 pork chops, 2 hardboiled egg whites
7:30PM fish, spinach, green beans
9PM a few walnuts
10PM cottage cheese
9:30AM
Strength: Bench Press 5-4-3-2-1.
45x5, 115x5, 135x5, 145x5, 165x4, 175x3, 185x2, 195x1
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
6 rounds
Sleep
11:15PM-7:15AM (8 hours)
1PM-2PM (1 hour)
Nutrition
8AM 4 eggs, spinach, red potato
9AM pre-workout shake
10:30AM post-workout shake
12PM 1 pork chop, 2 hardboiled egg whites
2PM apple with peanut butter, 2 hard boiled egg whites, 1 glass of milk
5PM 2 pork chops, 2 hardboiled egg whites
7:30PM fish, spinach, green beans
9PM a few walnuts
10PM cottage cheese
Monday, March 26, 2012
Monday March 26, 2012
Workout
4:30PM
Strength: The CrossFit Total:
Perform a 1rm in each of the following lifts:
- Back Squat 225x1, 245x1, 255x0 (actually completed the lift but didn't break parallel)
- Shoulder Press 135, 140, 145 (fail)
- Deadlift 295, 315, 335 (fail)
Total: 245+140+ 315=700
I was disappointed in the shoulder press and back squat but very happy about the deadlift.
Sleep
6:30AM-12PM (5.5 hours)
2:30PM-3:30PM (1 hour)
Nutrition
2AM cottage cheese
4AM 5 chicken wings
1PM mixed greens, rice, ground beef, sour cream, salsa
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6:30PM 4 hardboiled egg whites
7:30PM 2 pork chops, asparagus, broccoli, kale, leeks
10PM mixed greens, ground beef, salsa, sour cream
4:30PM
Strength: The CrossFit Total:
Perform a 1rm in each of the following lifts:
- Back Squat 225x1, 245x1, 255x0 (actually completed the lift but didn't break parallel)
- Shoulder Press 135, 140, 145 (fail)
- Deadlift 295, 315, 335 (fail)
Total: 245+140+ 315=700
I was disappointed in the shoulder press and back squat but very happy about the deadlift.
Sleep
6:30AM-12PM (5.5 hours)
2:30PM-3:30PM (1 hour)
Nutrition
2AM cottage cheese
4AM 5 chicken wings
1PM mixed greens, rice, ground beef, sour cream, salsa
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6:30PM 4 hardboiled egg whites
7:30PM 2 pork chops, asparagus, broccoli, kale, leeks
10PM mixed greens, ground beef, salsa, sour cream
Sunday, March 25, 2012
Sunday, March 25, 2012
Rest Day
Sleep
10:15PM-4:15AM (6 hours)
3PM-7PM (4 hours)
Nutrition
4:30AM protein shake with greens
11:30AM hamburger patty, 5 hardboiled egg whites, strawberries
1PM cottage cheese
2:30PM banana with peanut butter, 3-4 chips with salsa
8PM 2 hardboiled eggs, mixed greens, ground beef, sour cream, avocado, salsa, rice, beans
Sleep
10:15PM-4:15AM (6 hours)
3PM-7PM (4 hours)
Nutrition
4:30AM protein shake with greens
11:30AM hamburger patty, 5 hardboiled egg whites, strawberries
1PM cottage cheese
2:30PM banana with peanut butter, 3-4 chips with salsa
8PM 2 hardboiled eggs, mixed greens, ground beef, sour cream, avocado, salsa, rice, beans
Saturday, March 24, 2012
Saturday March 24, 2012
Rest Day
Sleep
12AM-6AM
Nutrition
6:15AM 4 scrambled eggs, spinach, glass of milk
9:15AM strawberries
10:15AM 2 hardboiled egg whites
12:30PM 3 hardboiled egg whites, hamburger patty
1:45PM 1 orange
3:30PM-9PM (Mira's birthday party) handful of chips and salsa, some frosting from cupcake (from Mira's fingers), 2 burritos (1 without tortilla), cucumber slices, strawberries, bean and cheese tortilla appetizers
9:30PM 2 hardboiled egg whites, cottage cheese
Sleep
12AM-6AM
Nutrition
6:15AM 4 scrambled eggs, spinach, glass of milk
9:15AM strawberries
10:15AM 2 hardboiled egg whites
12:30PM 3 hardboiled egg whites, hamburger patty
1:45PM 1 orange
3:30PM-9PM (Mira's birthday party) handful of chips and salsa, some frosting from cupcake (from Mira's fingers), 2 burritos (1 without tortilla), cucumber slices, strawberries, bean and cheese tortilla appetizers
9:30PM 2 hardboiled egg whites, cottage cheese
Friday, March 23, 2012
Friday March 23, 2012
Rest Day
Since my shoulder didn't feel right yesterday, I'm going to give it an extra day of rest prior to the crossfit total next week. Plus it's my daughter's first birthday! She is one amazing kid.
Sleep
1AM-8AM (7 hours)
10:30AM-11:30AM (1 hour)
Nutrition
8:30AM 4 eggs, sweet potato, 1 strawberry, 1/2 banana, 1/4 apple
12PM mixed greens, can of tuna, glass of milk
1PM protein shake with greens
3:30PM banana
5PM 4 hardboiled egg whites, chicken soup
7PM cottage cheese, turkey breast and provolone cheese
11PM hamburger patty, apple with peanut butter, glass of milk
Since my shoulder didn't feel right yesterday, I'm going to give it an extra day of rest prior to the crossfit total next week. Plus it's my daughter's first birthday! She is one amazing kid.
Sleep
1AM-8AM (7 hours)
10:30AM-11:30AM (1 hour)
Nutrition
8:30AM 4 eggs, sweet potato, 1 strawberry, 1/2 banana, 1/4 apple
12PM mixed greens, can of tuna, glass of milk
1PM protein shake with greens
3:30PM banana
5PM 4 hardboiled egg whites, chicken soup
7PM cottage cheese, turkey breast and provolone cheese
11PM hamburger patty, apple with peanut butter, glass of milk
Thursday, March 22, 2012
Thursday, March 22, 2012
Workout
9:30AM
Strength: Shoulder Press 70%x 1, 80%x 1, 90%x 1
95, 105, 115
Conditioning: 4 rounds:
- 9 Ring Push Ups
- 15 Box Jumps (24)
- 21 Double Unders
My shoulder felt okay pushing, but, when controlling the weight down, the backside of my left shoulder didn't feel right.
Sleep
12:30AM-7:30AM (7 hours)
12:30PM-1:30PM (1 hour)
Nutrition
8AM 4 eggs, potato, broccoli
10:30AM post-workout shake
11PM hamburger/chicken patty
2:15PM turkey breast slices, 2 hardboiled eggs whites
4PM banana with peanut butter
5:30PM 5 hardboiled egg whites
6:30PM 2 slices of pepperoni pizzas
7:30PM 2 hamburger/chicken patties, mixed greens, string cheese
12AM cottage cheese
9:30AM
Strength: Shoulder Press 70%x 1, 80%x 1, 90%x 1
95, 105, 115
Conditioning: 4 rounds:
- 9 Ring Push Ups
- 15 Box Jumps (24)
- 21 Double Unders
My shoulder felt okay pushing, but, when controlling the weight down, the backside of my left shoulder didn't feel right.
Sleep
12:30AM-7:30AM (7 hours)
12:30PM-1:30PM (1 hour)
Nutrition
8AM 4 eggs, potato, broccoli
10:30AM post-workout shake
11PM hamburger/chicken patty
2:15PM turkey breast slices, 2 hardboiled eggs whites
4PM banana with peanut butter
5:30PM 5 hardboiled egg whites
6:30PM 2 slices of pepperoni pizzas
7:30PM 2 hamburger/chicken patties, mixed greens, string cheese
12AM cottage cheese
Wednesday, March 21, 2012
Wednesday, March 21, 2012
Workout
9:30AM
Skill: accumulate 3:00 in an L-Sits or L-Hang or both
Conditioning: 5 rounds, for quality
- Handstand Hold, 30s
- 10 Pistols (alternate legs)
- 20 Hollow Rocks
Sleep
1AM-8AM (7 hours)
11AM-12PM (1 hour)
5PM-6PM (1 hour)
Nutrition
8:30AM 4 scrambled eggs, 1 hardboiled egg white, broccoli, sweet potato
10:30AM post-workout shake
2PM pork chop, tuna, banana
4PM chicken soup, banana
6PM 3 hamburger/chicken patties, mixed greens, pickle slices
9PM 3 hardboiled egg whites, walnuts, 2 cups of milk
10PM apple and peanut butter
11:30PM cottage cheese
9:30AM
Skill: accumulate 3:00 in an L-Sits or L-Hang or both
Conditioning: 5 rounds, for quality
- Handstand Hold, 30s
- 10 Pistols (alternate legs)
- 20 Hollow Rocks
Sleep
1AM-8AM (7 hours)
11AM-12PM (1 hour)
5PM-6PM (1 hour)
Nutrition
8:30AM 4 scrambled eggs, 1 hardboiled egg white, broccoli, sweet potato
10:30AM post-workout shake
2PM pork chop, tuna, banana
4PM chicken soup, banana
6PM 3 hamburger/chicken patties, mixed greens, pickle slices
9PM 3 hardboiled egg whites, walnuts, 2 cups of milk
10PM apple and peanut butter
11:30PM cottage cheese
Tuesday, March 20, 2012
Tuesday, March 20, 2012
Workout
9:30AM
Strength: Deadlift 70% x 1, 80% x 1, 90% x max reps
45x5, 135x5, 210x1, 240x1, 285x3, 265x1
Conditioning: Reps of 30-20-10 of:
- Kettlebell Swings (53lbs.)
- Toes to Bar
Time~8:15
Sleep
12AM-8AM (8 hours)
11:30AM-12:30AM (1 hour)
Nutrition
8AM 4 eggs, 1 sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:30AM 1 pork chop
2PM 3 hardboiled egg whites, 2 strawberries
3:30PM Baja Fresh Bare Burrito with chicken, black beans, rice, lettuce, guacamole
7:30PM 2 pork chops, homemade chicken soup, salad
8:30PM banana, 1 hardboiled egg white
10:30PM cottage cheese
9:30AM
Strength: Deadlift 70% x 1, 80% x 1, 90% x max reps
45x5, 135x5, 210x1, 240x1, 285x3, 265x1
Conditioning: Reps of 30-20-10 of:
- Kettlebell Swings (53lbs.)
- Toes to Bar
Time~8:15
Sleep
12AM-8AM (8 hours)
11:30AM-12:30AM (1 hour)
Nutrition
8AM 4 eggs, 1 sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:30AM 1 pork chop
2PM 3 hardboiled egg whites, 2 strawberries
3:30PM Baja Fresh Bare Burrito with chicken, black beans, rice, lettuce, guacamole
7:30PM 2 pork chops, homemade chicken soup, salad
8:30PM banana, 1 hardboiled egg white
10:30PM cottage cheese
Monday, March 19, 2012
Monday, March 19, 2012
Strength: Back Squat 70% x 1, 80% x 1, 90% x max reps
45x5, 135x5, 185x1, 205x1, 225x6
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
Sleep
12AM-2AM (2 hours)
7AM-11:30AM (4.5 hours)
2:30PM-3:30PM (1 hour)
Nutrition
2AM cottage cheese
12:30PM 4 eggs, spinach, sweet potato
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7:30PM salmon, pork chops, cabbage, butternut squash, asparagus, 2 glasses of wine
10:30PM cottage cheese
45x5, 135x5, 185x1, 205x1, 225x6
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
Sleep
12AM-2AM (2 hours)
7AM-11:30AM (4.5 hours)
2:30PM-3:30PM (1 hour)
Nutrition
2AM cottage cheese
12:30PM 4 eggs, spinach, sweet potato
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7:30PM salmon, pork chops, cabbage, butternut squash, asparagus, 2 glasses of wine
10:30PM cottage cheese
Sunday, March 18, 2012
Sunday, March 18, 2012
Rest Day
Sleep
11PM-3:30AM (4.5 hours)
2:15PM-5:15PM (3 hours)
Nutrition
4:30AM 1/2 sweet potato, 4 eggs, spinach
8AM banana with peanut butter, 2eggs
10AM 2 eggs
12PM 2 slices of Costco combo pizza
1PM cottage cheese and blueberries
6PM sweet potato fries with ketchup, Ribeye steak, mixed greens
7PM 2 cups of milk
8PM steak, banana
11PM 1 hardboiled egg
Sleep
11PM-3:30AM (4.5 hours)
2:15PM-5:15PM (3 hours)
Nutrition
4:30AM 1/2 sweet potato, 4 eggs, spinach
8AM banana with peanut butter, 2eggs
10AM 2 eggs
12PM 2 slices of Costco combo pizza
1PM cottage cheese and blueberries
6PM sweet potato fries with ketchup, Ribeye steak, mixed greens
7PM 2 cups of milk
8PM steak, banana
11PM 1 hardboiled egg
Saturday, March 17, 2012
Saturday, March 17, 2012
Workout
Strength
Deadlift
45x3, 135x3, 205x3, 225x3, 245x3, 255x3, 275x3
Conditioning
Run 1 mile
Time: 6:30
Sleep
12AM-6AM (6 hours)
4:30PM-5PM (.5 hours)
Nutrition
6:30AM 2 hardboiled eggs, protein shake with greens
9:30AM 4 hardboiled eggs, banana
11AM celery with peanut butter
12:30PM 2 carrot sticks, 4 snap peas, 1 chocolate chip cookie, banana
2:30PM cottage cheese, mixed greens, steak (only a couple ounces)
5PM pre-workout shake
5:30PM BCAAs
6:30PM post-workout shake
7:30PM chicken soup
9:30PM cottage cheese
Strength
Deadlift
45x3, 135x3, 205x3, 225x3, 245x3, 255x3, 275x3
Conditioning
Run 1 mile
Time: 6:30
Sleep
12AM-6AM (6 hours)
4:30PM-5PM (.5 hours)
Nutrition
6:30AM 2 hardboiled eggs, protein shake with greens
9:30AM 4 hardboiled eggs, banana
11AM celery with peanut butter
12:30PM 2 carrot sticks, 4 snap peas, 1 chocolate chip cookie, banana
2:30PM cottage cheese, mixed greens, steak (only a couple ounces)
5PM pre-workout shake
5:30PM BCAAs
6:30PM post-workout shake
7:30PM chicken soup
9:30PM cottage cheese
Friday, March 16, 2012
Friday, March 16, 2012
Rest Day
Sleep
2:15AM-7:15AM (5 hours)
9:00AM-12PM (3 hours)
Nutrition
1:30AM cottage cheese
8AM 3 eggs, 3 bacon, spinach, and 1/2 potato
12:30PM mixed greens, pork loin; turkey, lettuce, provolone wraps
3PM apple with peanut butter
4PM string cheese, 3 hardboiled eggs
5:30PM 1 hardboiled egg, cottage cheese, blueberries
7PM steak, mixed greens, walnuts
11PM cottage cheese, blueberries
Sleep
2:15AM-7:15AM (5 hours)
9:00AM-12PM (3 hours)
Nutrition
1:30AM cottage cheese
8AM 3 eggs, 3 bacon, spinach, and 1/2 potato
12:30PM mixed greens, pork loin; turkey, lettuce, provolone wraps
3PM apple with peanut butter
4PM string cheese, 3 hardboiled eggs
5:30PM 1 hardboiled egg, cottage cheese, blueberries
7PM steak, mixed greens, walnuts
11PM cottage cheese, blueberries
Thursday, March 15, 2012
Thursday, March 15, 2012
Rest Day
Sleep
11:30PM-8AM (8 hours)
10AM-11AM (1 hour)
Nutrition
8AM 4 eggs, 1/2 yam, spinach
11:45AM 1/2 cup cottage cheese, mixed greens, 1 can light tuna
1:30PM London broil, green beans, yams
2:30PM protein shake with greens
4PM 2 hardboiled eggs
6PM 4 hardboiled eggs, 1 banana with peanut butter
7:30PM pork loin, mixed greens, sweet potatoes
10:30PM steak, green beans, walnuts with peanut butter
Sleep
11:30PM-8AM (8 hours)
10AM-11AM (1 hour)
Nutrition
8AM 4 eggs, 1/2 yam, spinach
11:45AM 1/2 cup cottage cheese, mixed greens, 1 can light tuna
1:30PM London broil, green beans, yams
2:30PM protein shake with greens
4PM 2 hardboiled eggs
6PM 4 hardboiled eggs, 1 banana with peanut butter
7:30PM pork loin, mixed greens, sweet potatoes
10:30PM steak, green beans, walnuts with peanut butter
Wednesday, March 14, 2012
Wednesday, March 15, 2012
Rest Day
Went for a three-mile walk with the baby and dog in the rain. Shoulder still hurts, and am still sore in my legs and stiff at the waist.
8:10PM
Tabata situps
Tabata jumping jacks
60 hollow rocks
Sleep
11:30PM-7:30AM (8 hours)
9:30AM-10:30AM (1 hour)
Nutrition
8AM 4 eggs, 1/2 yam, spinach
11AM 1 pork rib, popcorn, banana
1PM mixed greens, chicken, 1/2 pear
5PM 2 pork ribs, sweet potato fries
8:30PM post-workout shake (no carbs)
11PM 2 cups of whole milk
Went for a three-mile walk with the baby and dog in the rain. Shoulder still hurts, and am still sore in my legs and stiff at the waist.
8:10PM
Tabata situps
Tabata jumping jacks
60 hollow rocks
Sleep
11:30PM-7:30AM (8 hours)
9:30AM-10:30AM (1 hour)
Nutrition
8AM 4 eggs, 1/2 yam, spinach
11AM 1 pork rib, popcorn, banana
1PM mixed greens, chicken, 1/2 pear
5PM 2 pork ribs, sweet potato fries
8:30PM post-workout shake (no carbs)
11PM 2 cups of whole milk
Tuesday, March 13, 2012
Tuesday, March 13, 2012
Rest Day
I'm pretty sore in my legs and lower back from the workout yesterday. And my shoulder is just not healing how I'd hoped. I'm going to stick to exercises that don't irritate it.
Sleep
11:30PM-7:30AM (8 hours)
5:30PM-6PM (.5 hours)
Nutrition
8AM 4 eggs, spinach, 1/2 sweet potato
11AM sliced turkey breast with provolone cheese
12:45PM apple with peanut butter
4PM ribs, chicken wings
7:30PM chicken, pork, green beans, zucchini
9PM two bowls of cereal, 1 bowl of popcorn
This was my worst unplanned cheat day to date. Not working out didn't help. It was also raining, and I don't think I took in enough calories throughout the day so I wanted to binge at the end, hence the cereal and popcorn.
I'm pretty sore in my legs and lower back from the workout yesterday. And my shoulder is just not healing how I'd hoped. I'm going to stick to exercises that don't irritate it.
Sleep
11:30PM-7:30AM (8 hours)
5:30PM-6PM (.5 hours)
Nutrition
8AM 4 eggs, spinach, 1/2 sweet potato
11AM sliced turkey breast with provolone cheese
12:45PM apple with peanut butter
4PM ribs, chicken wings
7:30PM chicken, pork, green beans, zucchini
9PM two bowls of cereal, 1 bowl of popcorn
This was my worst unplanned cheat day to date. Not working out didn't help. It was also raining, and I don't think I took in enough calories throughout the day so I wanted to binge at the end, hence the cereal and popcorn.
Monday, March 12, 2012
Monday, March 12, 2012
Workout
4:30PM
Strength: Overhead Squat 5-4-3-2-1
95x5, 105x4, 115x3, 125x2 , 135x1, 155x1
Conditioning: "Nancy".
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95#)
Time: 15:40
Sleep
12:20AM-1:20AM (1 hour)
6:30AM-11:00AM (4.5 hours)
2PM-3PM (1 hour)
Nutrition
2AM 3 hardboiled eggs, banana, 4 shrimp
2:30AM 2 cookies
3:30AM chicken salad
11:30AM 3 eggs, ground beef/turkey, spinach
3:30PM 3 hardboiled eggs, pear
3:45PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6:30PM pot roast with carrots and celery
10PM 1/2 sweet potato fries with ketchup
11PM cottage cheese
4:30PM
Strength: Overhead Squat 5-4-3-2-1
95x5, 105x4, 115x3, 125x2 , 135x1, 155x1
Conditioning: "Nancy".
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95#)
Time: 15:40
Sleep
12:20AM-1:20AM (1 hour)
6:30AM-11:00AM (4.5 hours)
2PM-3PM (1 hour)
Nutrition
2AM 3 hardboiled eggs, banana, 4 shrimp
2:30AM 2 cookies
3:30AM chicken salad
11:30AM 3 eggs, ground beef/turkey, spinach
3:30PM 3 hardboiled eggs, pear
3:45PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
6:30PM pot roast with carrots and celery
10PM 1/2 sweet potato fries with ketchup
11PM cottage cheese
Sunday, March 11, 2012
Sunday, March 11, 2012
Rest Day
My shoulder is bothering my a little again. I think I slept on it last night. IB Profen seems to help, so I'll try that again today.
Sleep
10PM-3:30AM (5.5 hours)
4PM-8:30PM (4.5 hours)
Nutrition
4AM 4 eggs, spinach, ground beef/turkey
8AM apple with peanut butter
11:15AM 5 hardboiled egg whites, walnuts
12PM salmon, asparagus, green beans
8:45PM pot roast with celery and carrots
9PM protein shake
My shoulder is bothering my a little again. I think I slept on it last night. IB Profen seems to help, so I'll try that again today.
Sleep
10PM-3:30AM (5.5 hours)
4PM-8:30PM (4.5 hours)
Nutrition
4AM 4 eggs, spinach, ground beef/turkey
8AM apple with peanut butter
11:15AM 5 hardboiled egg whites, walnuts
12PM salmon, asparagus, green beans
8:45PM pot roast with celery and carrots
9PM protein shake
Saturday, March 10, 2012
Saturday, March 10, 2012
Rest Day
Sleep
11:30PM-5:30AM (6 hours)
Nutrition
6AM 4 eggs, ground beef, spinach
10AM 5 hardboiled eggs, banana
12PM cottage cheese
1245PM Chipotle chicken burrito bowl
5PM granola bar, walnuts, string cheese, apple with peanut butter
6:30PM salmon, asparagus, green beans
8:30PM cottage cheese
Sleep
11:30PM-5:30AM (6 hours)
Nutrition
6AM 4 eggs, ground beef, spinach
10AM 5 hardboiled eggs, banana
12PM cottage cheese
1245PM Chipotle chicken burrito bowl
5PM granola bar, walnuts, string cheese, apple with peanut butter
6:30PM salmon, asparagus, green beans
8:30PM cottage cheese
Friday, March 9, 2012
Friday, March 9, 2012
Workout
9:30AM
Strength: Anyway Overhead, for heavy singles. Keep the reps low.
Clean and push press. Worked up to 2 reps @ 155lbs
Conditioning: CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar
Completed 5 rounds + 5 box jumps
Sleep
12:30AM-7:30AM (7 hours)
11:30AM-12:30PM (1 hour)
Nutrition
8:30AM 4 eggs, yam, spinach, ground beef
10:30AM post-workout shake
1PM ground beef/turkey, spinach, mushrooms, sour cream, salsa
1:30PM protein shake, apple
3PM banana
5PM ground beef/turkey, green beans
6:30PM cottage cheese
8:15PM carrots, cucumbers
10PM sunflower seeds
11PM granola bar
11:15PM cottage cheese
9:30AM
Strength: Anyway Overhead, for heavy singles. Keep the reps low.
Clean and push press. Worked up to 2 reps @ 155lbs
Conditioning: CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar
Completed 5 rounds + 5 box jumps
Sleep
12:30AM-7:30AM (7 hours)
11:30AM-12:30PM (1 hour)
Nutrition
8:30AM 4 eggs, yam, spinach, ground beef
10:30AM post-workout shake
1PM ground beef/turkey, spinach, mushrooms, sour cream, salsa
1:30PM protein shake, apple
3PM banana
5PM ground beef/turkey, green beans
6:30PM cottage cheese
8:15PM carrots, cucumbers
10PM sunflower seeds
11PM granola bar
11:15PM cottage cheese
Thursday, March 8, 2012
Thursday, March 8, 2012
Workout
9:30AM
Strength:
- Power Cleans: 1,1,1,1,1,1,1
45, 75, 115, 135, 155, 165, 175 (fail)
I felt a little lethargic today. Maybe it was the not-so-great-food over the rest days or recovering from injuries. The shoulder and hip didn't bother me during the workout, though.
Conditioning:
On the minute for 10:00:
- 3 Burpees
- 3 Hang Power Cleans @ 115
Sleep
12AM-7AM (7 hours)
12:30PM-1PM (.5 hours)
Nutrition
8AM 4 eggs, spinach, yam, mushrooms
9AM protein shake
9:30AM BCAAs
10:30AM post-workout shake
12PM chicken breast
1:30 handful of walnuts
4PM Baja Fresh Skinny burrito bowl (chicken, black beans, rice, pico de gallo)
5PM banana, walnuts
6PM 2 strips of beef jerky
7:30PM 3 hardboiled eggs, yams, spinach
10:15PM 2 hardboiled eggs, yams, spinach
12:15AM cottage cheese
9:30AM
Strength:
- Power Cleans: 1,1,1,1,1,1,1
45, 75, 115, 135, 155, 165, 175 (fail)
I felt a little lethargic today. Maybe it was the not-so-great-food over the rest days or recovering from injuries. The shoulder and hip didn't bother me during the workout, though.
Conditioning:
On the minute for 10:00:
- 3 Burpees
- 3 Hang Power Cleans @ 115
Sleep
12AM-7AM (7 hours)
12:30PM-1PM (.5 hours)
Nutrition
8AM 4 eggs, spinach, yam, mushrooms
9AM protein shake
9:30AM BCAAs
10:30AM post-workout shake
12PM chicken breast
1:30 handful of walnuts
4PM Baja Fresh Skinny burrito bowl (chicken, black beans, rice, pico de gallo)
5PM banana, walnuts
6PM 2 strips of beef jerky
7:30PM 3 hardboiled eggs, yams, spinach
10:15PM 2 hardboiled eggs, yams, spinach
12:15AM cottage cheese
Wednesday, March 7, 2012
Wednesday, March 7, 2012
Rest Day
Finishing up the trip to San Francisco today. My legs (my right hip flexer, especially) are a little sore still and my shoulder doesn't hurt too bad, but I think another rest day won't hurt.
Conditioning
Double-unders practice. 9 in a row! PR! First time seriously attempting multiple in a row. The 9 was a fluke, though. I was only able to get 2-4 in all my attempts before and after.
Sleep
12PM-7AM (7 hours)
2PM-3PM (1 hour)
Nutrition
9AM bagel with cream cheese, cup of milk
11AM 3 egg omelet with avocado, chorizo, cheese, sour cream, potatoes
2PM 3 hardboiled eggs
3PM handful of almonds
5PM 6 oz. steak
8PM a lot of pistachios
11PM protein shake, cottage cheese
This is more of a guesstimate today because I didn't want to worry too much about nutrition on my and Sarah's mini-vacation. Overall, I didn't binge as much as I thought I would. Back on the wagon tomorrow.
Finishing up the trip to San Francisco today. My legs (my right hip flexer, especially) are a little sore still and my shoulder doesn't hurt too bad, but I think another rest day won't hurt.
Conditioning
Double-unders practice. 9 in a row! PR! First time seriously attempting multiple in a row. The 9 was a fluke, though. I was only able to get 2-4 in all my attempts before and after.
Sleep
12PM-7AM (7 hours)
2PM-3PM (1 hour)
Nutrition
9AM bagel with cream cheese, cup of milk
11AM 3 egg omelet with avocado, chorizo, cheese, sour cream, potatoes
2PM 3 hardboiled eggs
3PM handful of almonds
5PM 6 oz. steak
8PM a lot of pistachios
11PM protein shake, cottage cheese
This is more of a guesstimate today because I didn't want to worry too much about nutrition on my and Sarah's mini-vacation. Overall, I didn't binge as much as I thought I would. Back on the wagon tomorrow.
Tuesday, March 6, 2012
Tuesday, March 6, 2012
Rest Day
My legs are really sore from the workout yesterday. And today is Sarah's birthday and we're going for our first overnight trip without Mira since she was born (thanks to the in-laws for watching her!). My shoulder is feeling better, too, and by doing pullups today, that could put a halt on progress.
Sleep
11PM-7AM (8 hours)
Nutrition
8AM 4 eggs, 1/2 sweet potato, spinach
Okay so all food after this is a little of a blur. But I had a chicken salad from BJs that wasn't healthy or delicious. Then in San Francisco I had a couple bagels, a few cups of whole milk, 3 bananas, couple of strawberries, and a delicious dinner of 2 glasses of red wine, raw oysters, pear salad, duck, wild rice, cheese, bread and butter. Dinner was amazing! Can't wait to go back to Absinthe in Hayes Valley again.
My legs are really sore from the workout yesterday. And today is Sarah's birthday and we're going for our first overnight trip without Mira since she was born (thanks to the in-laws for watching her!). My shoulder is feeling better, too, and by doing pullups today, that could put a halt on progress.
Sleep
11PM-7AM (8 hours)
Nutrition
8AM 4 eggs, 1/2 sweet potato, spinach
Okay so all food after this is a little of a blur. But I had a chicken salad from BJs that wasn't healthy or delicious. Then in San Francisco I had a couple bagels, a few cups of whole milk, 3 bananas, couple of strawberries, and a delicious dinner of 2 glasses of red wine, raw oysters, pear salad, duck, wild rice, cheese, bread and butter. Dinner was amazing! Can't wait to go back to Absinthe in Hayes Valley again.
Sunday, March 4, 2012
Monday, March 5, 2012
Workout
4:30PM
Strength
Front Squats: 3x5 @ 85%
45, 75, 95, 135, 135, 135
Definitely could have gone heavier. My legs were a little sore from yesterday's run, but they still had plenty left after doing 135 for 3 sets.
Conditioning
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24")
-10 Sumo Dead Lift High Pulls (95#)
-32 Squats (to a medicine ball)
Time: 11:55
Sleep
12AM-2AM (2 hours)
7AM-12PM (5 hours)
3PM-4PM (1 hour)
Nutrition
2AM 2 hardboiled eggs, mixed greens salad with tomatoes and walnuts
7AM granola bar
12PM 4 scrambled eggs with spinach and 1/2 sweet potato, protein shake
3PM chicken breast with cabbage and carrots
4PM protein shake
5:30PM post workout shake
6:30PM 6oz steak, asparagus
9PM popcorn
4:30PM
Strength
Front Squats: 3x5 @ 85%
45, 75, 95, 135, 135, 135
Definitely could have gone heavier. My legs were a little sore from yesterday's run, but they still had plenty left after doing 135 for 3 sets.
Conditioning
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24")
-10 Sumo Dead Lift High Pulls (95#)
-32 Squats (to a medicine ball)
Time: 11:55
Sleep
12AM-2AM (2 hours)
7AM-12PM (5 hours)
3PM-4PM (1 hour)
Nutrition
2AM 2 hardboiled eggs, mixed greens salad with tomatoes and walnuts
7AM granola bar
12PM 4 scrambled eggs with spinach and 1/2 sweet potato, protein shake
3PM chicken breast with cabbage and carrots
4PM protein shake
5:30PM post workout shake
6:30PM 6oz steak, asparagus
9PM popcorn
Sunday March 4, 2012
Conditioning
4PM 1 hour trail run
Couldn't resist after my nap; it was too nice of a day. Perfect conditions. Great run. I didn't track the distance, but ran from my house up to the hills with a bench, then up another and back the way I came. I definitely felt the pump running up hill.
Sleep
9PM-3:45AM (6.75 hours)
2:30PM-2:50PM (.3 hours)
6:30PM-7PM (.5 hours)
Nutrition
4AM protein shake, 4 scrambled eggs
8PM 4 hardboiled eggs
10PM banana
12PM chicken breast, cabbage and onions
3:30PM cottage cheese, granola bar, apple with peanut butter
5PM protein shake
8PM pork chop, mixed green salad with 1/2 tomato
9PM granola bar
11PM 2 hardboiled eggs
4PM 1 hour trail run
Couldn't resist after my nap; it was too nice of a day. Perfect conditions. Great run. I didn't track the distance, but ran from my house up to the hills with a bench, then up another and back the way I came. I definitely felt the pump running up hill.
Sleep
9PM-3:45AM (6.75 hours)
2:30PM-2:50PM (.3 hours)
6:30PM-7PM (.5 hours)
Nutrition
4AM protein shake, 4 scrambled eggs
8PM 4 hardboiled eggs
10PM banana
12PM chicken breast, cabbage and onions
3:30PM cottage cheese, granola bar, apple with peanut butter
5PM protein shake
8PM pork chop, mixed green salad with 1/2 tomato
9PM granola bar
11PM 2 hardboiled eggs
Saturday, March 3, 2012
Saturday, March 3, 2012
Rest Day
Sleep
12AM-5:30AM (5.5 hours)
5:30PM-6:30PM (1 hour)
Nutrition
6AM 4 scrambled eggs, protein shake
9AM apple
11:30AM 2 pork chops, 1 hardboiled egg
1:45PM 4 hardboiled eggs, string cheese
2:30PM cottage cheese, string cheese
4:30PM tuna with mixed greens
5PM walnuts, banana with peanut butter
7PM 2 pork chops, mixed greens salad
8PM apple with peanut butter
Sleep
12AM-5:30AM (5.5 hours)
5:30PM-6:30PM (1 hour)
Nutrition
6AM 4 scrambled eggs, protein shake
9AM apple
11:30AM 2 pork chops, 1 hardboiled egg
1:45PM 4 hardboiled eggs, string cheese
2:30PM cottage cheese, string cheese
4:30PM tuna with mixed greens
5PM walnuts, banana with peanut butter
7PM 2 pork chops, mixed greens salad
8PM apple with peanut butter
Friday, March 2, 2012
Friday, March 2, 2012
Workout
9:30AM
My shoulder still doesn't feel right and I'm reluctant to go to the gym when we do anything that I feel will compromise the healing, but I can't stay away. I try to pick and choose my battles, e.g. I didn't go yesterday for shoulder presses but went today for snatches. I'm sure a doctor would tell me to not exercise it for a week or two, but I don't think it's that serious...yet.
Strength
Snatch grip deadlift 3x3
135, 155, 185
focused on form and a big shrug at the end.
Conditioning
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)
Okay, I couldn't even come close to the male weights. I was able to do 75lbs quickly using only the muscle snatch, but then moved to 115lbs and did that maybe 8-10 times (failed on a few attempts). The right form isn't automatic for me, but it's getting better.
Sleep
10PM-7AM (9 hours)
12:30PM-1PM (.5 hours)
Nutrition
So I think I'm going to try some carb cycling, with Monday-Thursday being high carb (fuel) days and Friday-Sunday being low-carb (fire) days. I'm hoping this will help me stay lean and add size and strength. On both fuel and fire days, I plan to take in a carb in my post-workout shake, I feel it really helps recovery. Also, I need to really focus on my eating--I feel it slipping a little. Yesterday eating out twice didn't help. I managed to stay on the wagon but I felt like an alcoholic in a bar--thirsty for some carbs (especially chips and dip)!
8AM 4 scrambled eggs, 4 oz steak
9AM protein shake
9:30AM BCAAs
10:30AM post-workout shake
11:30AM turkey burger
3PM string cheese, banana
4:30PM banana, 4 hardboiled eggs
5:30PM Chipotle bare fajita with chicken, cheese, sour cream, pico de gallo, peppers, onions
7:15PM string cheese
8:30 turkey meatball soup
11:15PM pickle, 3 hardboiled eggs, cottage cheese
9:30AM
My shoulder still doesn't feel right and I'm reluctant to go to the gym when we do anything that I feel will compromise the healing, but I can't stay away. I try to pick and choose my battles, e.g. I didn't go yesterday for shoulder presses but went today for snatches. I'm sure a doctor would tell me to not exercise it for a week or two, but I don't think it's that serious...yet.
Strength
Snatch grip deadlift 3x3
135, 155, 185
focused on form and a big shrug at the end.
Conditioning
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)
Okay, I couldn't even come close to the male weights. I was able to do 75lbs quickly using only the muscle snatch, but then moved to 115lbs and did that maybe 8-10 times (failed on a few attempts). The right form isn't automatic for me, but it's getting better.
Sleep
10PM-7AM (9 hours)
12:30PM-1PM (.5 hours)
Nutrition
So I think I'm going to try some carb cycling, with Monday-Thursday being high carb (fuel) days and Friday-Sunday being low-carb (fire) days. I'm hoping this will help me stay lean and add size and strength. On both fuel and fire days, I plan to take in a carb in my post-workout shake, I feel it really helps recovery. Also, I need to really focus on my eating--I feel it slipping a little. Yesterday eating out twice didn't help. I managed to stay on the wagon but I felt like an alcoholic in a bar--thirsty for some carbs (especially chips and dip)!
8AM 4 scrambled eggs, 4 oz steak
9AM protein shake
9:30AM BCAAs
10:30AM post-workout shake
11:30AM turkey burger
3PM string cheese, banana
4:30PM banana, 4 hardboiled eggs
5:30PM Chipotle bare fajita with chicken, cheese, sour cream, pico de gallo, peppers, onions
7:15PM string cheese
8:30 turkey meatball soup
11:15PM pickle, 3 hardboiled eggs, cottage cheese
Thursday, March 1, 2012
Thursday, March 1, 2012
Workout
9PM
Skill
double-unders
My shoulder is still giving me problems. I've been trying to rest it whenever possible. It might be one of the "-itises", not sure. Rest, ice, NSAIDs, and not sleeping on that side will hopefully help.
Sleep
10PM-4AM (6 hours)
3:30PM-4:30PM (1 hour)
Nutrition
4:30AM protein shake
5AM 3 eggs, spinach, red potato
8AM 4 hardboiled eggs
9AM apple
11:30AM chicken breast, beans, rice (from Chili's)
2PM lettuce wrap turkey burger
4:30PM cottage cheese, granola bar
6PM chicken, bread slice, asparagus
8:30PM 1.5 bananas, walnuts
9:30PM cottage cheese
9PM
Skill
double-unders
My shoulder is still giving me problems. I've been trying to rest it whenever possible. It might be one of the "-itises", not sure. Rest, ice, NSAIDs, and not sleeping on that side will hopefully help.
Sleep
10PM-4AM (6 hours)
3:30PM-4:30PM (1 hour)
Nutrition
4:30AM protein shake
5AM 3 eggs, spinach, red potato
8AM 4 hardboiled eggs
9AM apple
11:30AM chicken breast, beans, rice (from Chili's)
2PM lettuce wrap turkey burger
4:30PM cottage cheese, granola bar
6PM chicken, bread slice, asparagus
8:30PM 1.5 bananas, walnuts
9:30PM cottage cheese
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