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