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.