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
Monday, April 30, 2012
Sunday, April 29, 2012
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
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
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
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
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
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
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
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
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
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
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.
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
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
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
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
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
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
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
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
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 19, 2012
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
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 18, 2012
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
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 17, 2012
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
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
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
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
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
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
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
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
Friday, April 13, 2012
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
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
Thursday, April 12, 2012
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
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
Wednesday, April 11, 2012
Wednesday, April 11, 2012
Workout
9:30AM
Skill: Muscle Up Practice.
Conditioning: "Nasty Girls".
3 Rounds of:
- 50 Squats
- 7 Muscle Ups (4 pullups + 4 ring dips=1 muscle up)
- 10 Hang Power Clean (95#)
Time: ~22 minutes
I felt tired today after the squats and deadlifts on the preceding days.
Sleep
10:30PM-7PM (8.5 hours)
12:30PM-2PM (1.5 hours)
Nutrition
8AM 3 eggs, broccoli, zucchini, cabbage, yam
9:30AM BCAAs
10:30AM post-workout shake
11:30AM 5 bacon, 2 eggs
3PM 3 hardboiled egg whites, grapes, strawberries
5PM chicken wings, Mom's ClifBar-like bars, asparagus, strawberries
9PM 5 hardboiled egg whites
10:30PM banana with almond butter, cottage cheese
9:30AM
Skill: Muscle Up Practice.
Conditioning: "Nasty Girls".
3 Rounds of:
- 50 Squats
- 7 Muscle Ups (4 pullups + 4 ring dips=1 muscle up)
- 10 Hang Power Clean (95#)
Time: ~22 minutes
I felt tired today after the squats and deadlifts on the preceding days.
Sleep
10:30PM-7PM (8.5 hours)
12:30PM-2PM (1.5 hours)
Nutrition
8AM 3 eggs, broccoli, zucchini, cabbage, yam
9:30AM BCAAs
10:30AM post-workout shake
11:30AM 5 bacon, 2 eggs
3PM 3 hardboiled egg whites, grapes, strawberries
5PM chicken wings, Mom's ClifBar-like bars, asparagus, strawberries
9PM 5 hardboiled egg whites
10:30PM banana with almond butter, cottage cheese
Tuesday, April 10, 2012
Tuesday, April 10, 2012
Workout
4:30PM
Strength: Deadlift 70%x3, 80%x3, 90%xMax Reps
225x3, 250x3, 275x7
Conditioning: "Diane"
Reps of 21-15-9:
- Deadlift (225#)
- Handstand Push Ups
Time: 10:07 I need to keep working my handstand pushups.
Sleep
10PM-6AM (8 hours)
Nutrition
7AM banana, 3-egg omelet with chorizo, peppers, onions, jack cheese, potatoes
1PM turkey patty, salad, grapes, pistachios
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7PM salmon, broccoli, green beans
10PM cottage cheese
4:30PM
Strength: Deadlift 70%x3, 80%x3, 90%xMax Reps
225x3, 250x3, 275x7
Conditioning: "Diane"
Reps of 21-15-9:
- Deadlift (225#)
- Handstand Push Ups
Time: 10:07 I need to keep working my handstand pushups.
Sleep
10PM-6AM (8 hours)
Nutrition
7AM banana, 3-egg omelet with chorizo, peppers, onions, jack cheese, potatoes
1PM turkey patty, salad, grapes, pistachios
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7PM salmon, broccoli, green beans
10PM cottage cheese
Monday, April 9, 2012
Monday, April 9, 2012
Workout
9:30AM
Strength: Back Squat 70%x 3, 80%x 3, 90%x Max Reps
45x5, 135x5, 155x3, 175x3, 200x3, 225x6
Conditioning: 5 Rounds of:
- 10 Burpee Pull Ups
- 10 Kettlebell Swings
- 10 KB Goblet Squats
Time: 10:39
Sleep
11PM-8AM (9 hours)
Nutrition
8:30AM pre-workout shake
9:30AM BCAAs
10:30AM post-workout shake, mango
12:30PM-10PM lots of pizza, banana, strawberries, pistachios, dried mango slices, lots of milk, salad with bleu cheese dressing, banana chips.
9:30AM
Strength: Back Squat 70%x 3, 80%x 3, 90%x Max Reps
45x5, 135x5, 155x3, 175x3, 200x3, 225x6
Conditioning: 5 Rounds of:
- 10 Burpee Pull Ups
- 10 Kettlebell Swings
- 10 KB Goblet Squats
Time: 10:39
Sleep
11PM-8AM (9 hours)
Nutrition
8:30AM pre-workout shake
9:30AM BCAAs
10:30AM post-workout shake, mango
12:30PM-10PM lots of pizza, banana, strawberries, pistachios, dried mango slices, lots of milk, salad with bleu cheese dressing, banana chips.
Sunday, April 8, 2012
Sunday, April 8, 2012
Rest Day (Happy Easter!)
Sleep
12AM-7AM (7 hours)
12PM-12:30PM (.5 hours)
2PM-3PM (1 hour)
Nutrition
7:30AM 4 eggs, sweet potato, spinach
10:30AM 3 eggs, 3 bacon, 3 sausage, 1 waffle, 3 bottle cap candies
2PM 10oz steak
4PM-7PM ham, jelly beans, cookies, potatoes, corn dish, 1 Bud Light
8PM turkey patty
9PM cottage cheese
Sleep
12AM-7AM (7 hours)
12PM-12:30PM (.5 hours)
2PM-3PM (1 hour)
Nutrition
7:30AM 4 eggs, sweet potato, spinach
10:30AM 3 eggs, 3 bacon, 3 sausage, 1 waffle, 3 bottle cap candies
2PM 10oz steak
4PM-7PM ham, jelly beans, cookies, potatoes, corn dish, 1 Bud Light
8PM turkey patty
9PM cottage cheese
Saturday, April 7, 2012
Saturday, April 7, 2012
Workout
9AM
Conditioning: Partner workout 5 rounds for time:
- 400m Run (must be done together, with one partner carrying 45# plate)
- 50 Squats
- 40 Sit Ups
- 30 Push Ups
- 20 Pull Ups
- 10 Burpees
One partner works while the other holds the weight.
Time: 33:50
Sleep
12AM-8AM (8 hours)
12:30PM-1PM (.5 hours)
4PM-5PM (1 hour)
Nutrition
8:30AM pre-workout shake
10AM post-workout shake
10:30AM 3 hardboiled egg whites
11PM 3 eggs, sweet potato, asparagus, chard
1PM apple with peanut butter
3:30PM Baja Fresh Bare Chicken Burrito
6PM orange
7:30PM calamari, 10oz steak, clam chowder
11PM cottage cheese
9AM
Conditioning: Partner workout 5 rounds for time:
- 400m Run (must be done together, with one partner carrying 45# plate)
- 50 Squats
- 40 Sit Ups
- 30 Push Ups
- 20 Pull Ups
- 10 Burpees
One partner works while the other holds the weight.
Time: 33:50
Sleep
12AM-8AM (8 hours)
12:30PM-1PM (.5 hours)
4PM-5PM (1 hour)
Nutrition
8:30AM pre-workout shake
10AM post-workout shake
10:30AM 3 hardboiled egg whites
11PM 3 eggs, sweet potato, asparagus, chard
1PM apple with peanut butter
3:30PM Baja Fresh Bare Chicken Burrito
6PM orange
7:30PM calamari, 10oz steak, clam chowder
11PM cottage cheese
Friday, April 6, 2012
Friday, April 6, 2012
Workout
9:30AM
Strength: Farmers Walk. max weight carried the length of the black mats
300. Picked up 400, but my grip just couldn't support it--especially my injured left hand.
Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar
12:15ish. 2:58 800m!
Sleep
10PM-7:30AM (9.5 hours)
11:30AM-12:30AM (1 hour)
Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
11:30AM turkey patty
2:15PM 3 hardboiled egg whites, hamburger patty with cheese, brown rice, banana, 2 cookies
4PM turkey, provolone, and mixed green wraps
7PM salmon, asparagus, green beans, glass of wine
9PM homemade ice cream sandwich
9:30AM
Strength: Farmers Walk. max weight carried the length of the black mats
300. Picked up 400, but my grip just couldn't support it--especially my injured left hand.
Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar
12:15ish. 2:58 800m!
Sleep
10PM-7:30AM (9.5 hours)
11:30AM-12:30AM (1 hour)
Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
11:30AM turkey patty
2:15PM 3 hardboiled egg whites, hamburger patty with cheese, brown rice, banana, 2 cookies
4PM turkey, provolone, and mixed green wraps
7PM salmon, asparagus, green beans, glass of wine
9PM homemade ice cream sandwich
Thursday, April 5, 2012
Thursday, April 5, 2012
Rest Day
My hand is feeling a little better today, still sore but better.
Sleep
10:30PM-5AM(6.5 hours)
3PM-6PM (3 hours)
Nutrition
5:30AM protein shake
8AM banana 4 hardboiled egg whites
10AM hamburger patty, broccoli, chard, leeks
1PM cottage cheese, carrots, broccoli, 1 hardboiled egg white
3PM 3 hardboiled egg whites, glass of milk
7PM 1 cabbage wrapped hamburger, 1 turkey patty, sweet potato fries
My hand is feeling a little better today, still sore but better.
Sleep
10:30PM-5AM(6.5 hours)
3PM-6PM (3 hours)
Nutrition
5:30AM protein shake
8AM banana 4 hardboiled egg whites
10AM hamburger patty, broccoli, chard, leeks
1PM cottage cheese, carrots, broccoli, 1 hardboiled egg white
3PM 3 hardboiled egg whites, glass of milk
7PM 1 cabbage wrapped hamburger, 1 turkey patty, sweet potato fries
Wednesday, April 4, 2012
Wednesday, April 4, 2012
Workout
5PM
30 minutes of double-unders practice.
My ring and pinky fingers on my left hand are really sore from the tire flips yesterday. It is an injury of some type I'm just not sure how bad yet. It seems to be getting better with ice and ib profen.
Sleep
10:30PM-5AM (6.5 hours)
3:30PM-4:30PM (1 hour)
Nutrition
5:30AM PROTEIN shake, banana
8AM banana with peanut butter
10:30AM chicken stir-fry
12PM chicken breast sandwich
3:15PM chicken stir-fry
5PM 1 hardboiled egg white
6:30PM two hamburgers with cabbage wrap, asparagus, broccoli, glass of milk
9:15PM cottage cheese, 2 hardboiled egg whites
5PM
30 minutes of double-unders practice.
My ring and pinky fingers on my left hand are really sore from the tire flips yesterday. It is an injury of some type I'm just not sure how bad yet. It seems to be getting better with ice and ib profen.
Sleep
10:30PM-5AM (6.5 hours)
3:30PM-4:30PM (1 hour)
Nutrition
5:30AM PROTEIN shake, banana
8AM banana with peanut butter
10:30AM chicken stir-fry
12PM chicken breast sandwich
3:15PM chicken stir-fry
5PM 1 hardboiled egg white
6:30PM two hamburgers with cabbage wrap, asparagus, broccoli, glass of milk
9:15PM cottage cheese, 2 hardboiled egg whites
Tuesday, April 3, 2012
Tuesday, April 3, 2012
Workout
4:30PM
Strength: Tire Flip. Spend 20 min working proper technique flipping the heaviest tire you can.
Flipped the B.A.Tx2!
Conditioning: 6 rounds for time:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yd Sprint
Time: 9:59
Sleep
11:30PM-5AM (5.5 hours)
Nutrition
6AM 4 eggs, spinach, sweet potato
8AM banana
12PM chicken, rice, beans, pico de gallo dish from Chili's, medium coffee
1:30PM 4 hardboiled egg whites
2:30PM 2 hardboiled egg whites
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7:30PM bread and butter, salad, 20 oz. t-bone, sweet potato
4:30PM
Strength: Tire Flip. Spend 20 min working proper technique flipping the heaviest tire you can.
Flipped the B.A.Tx2!
Conditioning: 6 rounds for time:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yd Sprint
Time: 9:59
Sleep
11:30PM-5AM (5.5 hours)
Nutrition
6AM 4 eggs, spinach, sweet potato
8AM banana
12PM chicken, rice, beans, pico de gallo dish from Chili's, medium coffee
1:30PM 4 hardboiled egg whites
2:30PM 2 hardboiled egg whites
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7:30PM bread and butter, salad, 20 oz. t-bone, sweet potato
Monday, April 2, 2012
Monday, April 2, 2012
Workout
9:30AM
Strength: Front Squat 3-3-3-3-3
45x5, 135x3, 165x3, 185x3, 195x3, 205x2
Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of:
- Push Press (115)
- Burpees - touching a 1-foot mark above your max reach
15:08 (with a break to hold my screaming baby)
5PM 3 mile hill run
Sleep
11PM-8AM (9 hours)
11:30AM-12:30PM (1 hour)
Nutrition
8:30AM 4 eggs, sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:30AM 2 hardboiled egg whites
1PM chicken stir fry
2PM popcorn
5PM 3 hardboiled egg whites
7PM protein shake, cod, red snapper, chard, asparagus, brown rice
9PM 6 hardboiled egg whites, 5 pieces of bacon
10PM apple
9:30AM
Strength: Front Squat 3-3-3-3-3
45x5, 135x3, 165x3, 185x3, 195x3, 205x2
Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of:
- Push Press (115)
- Burpees - touching a 1-foot mark above your max reach
15:08 (with a break to hold my screaming baby)
5PM 3 mile hill run
Sleep
11PM-8AM (9 hours)
11:30AM-12:30PM (1 hour)
Nutrition
8:30AM 4 eggs, sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:30AM 2 hardboiled egg whites
1PM chicken stir fry
2PM popcorn
5PM 3 hardboiled egg whites
7PM protein shake, cod, red snapper, chard, asparagus, brown rice
9PM 6 hardboiled egg whites, 5 pieces of bacon
10PM apple
Sunday, April 1, 2012
Sunday, April 1, 2012
Rest Day
Sleep
2AM-9AM (7 hours)
11AM-12PM (1 hour)
3PM-4PM (1 hour)
Nutrition
10AM 4 eggs, broccoli, sweet potatoes
12:30PM 4 hardboiled egg whites, banana
2PM 4 cookies
2:30PM mixed greens, steak
5PM 1 chocolate candy
7PM chicken stir fry
9PM popcorn
10PM cottage cheese
Sleep
2AM-9AM (7 hours)
11AM-12PM (1 hour)
3PM-4PM (1 hour)
Nutrition
10AM 4 eggs, broccoli, sweet potatoes
12:30PM 4 hardboiled egg whites, banana
2PM 4 cookies
2:30PM mixed greens, steak
5PM 1 chocolate candy
7PM chicken stir fry
9PM popcorn
10PM cottage cheese
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