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

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