237.2
Wasn't the original plan, but I decided to go ahead and make today a rest day. Tomorrow is the Open WOD, so this will help with that a great deal.
Food:
Pro Shake
Tuna
Double Americano
2 Tacos
Strawberries
Blackberries
Zuchini Bread
3 small pieces of candy
2 mini pieces of bread with hummus
2 pieces of Zuchini bread
trail mix
Thursday, March 31, 2011
Wednesday, March 30, 2011
Tuesday, March 29, 2011
3.29.11 - Max Squat Clean
236.8
Strength:
Max Squat Clean
#155
Food:
Bacon
3 Tacos
Double Americano
Frozen Veggies
Salmon
Salami
Cheese
Prosciutto
Apple
Strength:
Max Squat Clean
#155
Food:
Bacon
3 Tacos
Double Americano
Frozen Veggies
Salmon
Salami
Cheese
Prosciutto
Apple
Monday, March 28, 2011
3.28.11 - "Christine"
238.0
Strength:
Good Mornings
5 X 10 at 95
Back Squats
1 X 10 at 135
4 X 10 at 155
Abmat Situps
8 X 20
Metcon:
"Christine"
500m Row
12 Deadlifts (#205)
21 Box Jumps
X3
14:52
Food:
Ham
3 Pork Tacos
1 donut
Double Americano with 1/2 and Splenda
Strawberries
Grapes
Pro Shake - coconut milk, whey, applesauce, banana, blueberries, strawberries
Chicken Teriyaki (no rice)
Single Americano with 1/2 and Splenda
Chocolate
Notes: The squats felt much better today, but still awkward, like my body has forgotten how to do them. If I feel okay on Wednesday, I'm going to up the load 20-30 lbs and do the same workout again. If not, I'll push it off until Thursday or Friday.
Strength:
Good Mornings
5 X 10 at 95
Back Squats
1 X 10 at 135
4 X 10 at 155
Abmat Situps
8 X 20
Metcon:
"Christine"
500m Row
12 Deadlifts (#205)
21 Box Jumps
X3
14:52
Food:
Ham
3 Pork Tacos
1 donut
Double Americano with 1/2 and Splenda
Strawberries
Grapes
Pro Shake - coconut milk, whey, applesauce, banana, blueberries, strawberries
Chicken Teriyaki (no rice)
Single Americano with 1/2 and Splenda
Chocolate
Notes: The squats felt much better today, but still awkward, like my body has forgotten how to do them. If I feel okay on Wednesday, I'm going to up the load 20-30 lbs and do the same workout again. If not, I'll push it off until Thursday or Friday.
Sunday, March 27, 2011
3.27.11 - Back Squats & Bench Press
238.2
Strength:
Back Squats
5 X 5 at 250
Note: total failure. I worked up to something like 185 and it just never felt right. I think maybe this week I should try to do some kind of squats every day. I don't think I've lost actual strength, but clearly my body isn't accustomed to the movement or the heavy loads right now. Some of my earlier thoughts about doing more high volume squat work seem to be correct. Yes, the max effort in January that got me my 315 PR was great, but I really needed to follow that up with higher volume muscle-building hypertrophy sets in subsequent weeks and really get my body used to the heavier loads and to grooving the movement.
Bench Press
3 reps at 175
2 reps at 195
3 reps at 185
then
5 X 6 at 155
Dumbell Rows
5 X 8 at 50 (each arm)
Note: these were actually too easy. Should probably move up to #60 next time.
Food:
Milk
3 slices of bacon
strawberries
chicken breast
2 pork tacos
double americano
double americano
donut
chicken breast
pro shake
salmon
Strength:
Back Squats
5 X 5 at 250
Note: total failure. I worked up to something like 185 and it just never felt right. I think maybe this week I should try to do some kind of squats every day. I don't think I've lost actual strength, but clearly my body isn't accustomed to the movement or the heavy loads right now. Some of my earlier thoughts about doing more high volume squat work seem to be correct. Yes, the max effort in January that got me my 315 PR was great, but I really needed to follow that up with higher volume muscle-building hypertrophy sets in subsequent weeks and really get my body used to the heavier loads and to grooving the movement.
Bench Press
3 reps at 175
2 reps at 195
3 reps at 185
then
5 X 6 at 155
Dumbell Rows
5 X 8 at 50 (each arm)
Note: these were actually too easy. Should probably move up to #60 next time.
Food:
Milk
3 slices of bacon
strawberries
chicken breast
2 pork tacos
double americano
double americano
donut
chicken breast
pro shake
salmon
Friday, March 25, 2011
3.25.11 - Kelly's Birthday WOD
237.4
Metcon:
36 Wallballs (#16)
12 KTE
12 KB Plank Rows (#44)
12 Broad Jumps
12 Split Squats
X3
16:58
Food:
Pro Shake
3 slices of bacon
double americano
donut
Chicken
I really notice a difference in performance when I take more rest days. Wednesday's WOD was one of my better ones and this one as well. Even though my time wasn't super outstanding, it was still okay for this type of workout. I held up surprisingly well during the wallballs, which I'm pretty happy about.
Metcon:
36 Wallballs (#16)
12 KTE
12 KB Plank Rows (#44)
12 Broad Jumps
12 Split Squats
X3
16:58
Food:
Pro Shake
3 slices of bacon
double americano
donut
Chicken
I really notice a difference in performance when I take more rest days. Wednesday's WOD was one of my better ones and this one as well. Even though my time wasn't super outstanding, it was still okay for this type of workout. I held up surprisingly well during the wallballs, which I'm pretty happy about.
Thursday, March 24, 2011
3.24.11 - Rest Day
237.0
Rest Day
Food:
Chinese
Cake
Milk
Today was Cor's birthday, so I ate a bunch of crap. Oh well.
Rest Day
Food:
Chinese
Cake
Milk
Today was Cor's birthday, so I ate a bunch of crap. Oh well.
Wednesday, March 23, 2011
3.23.11 - Deadlifts, Butterfly Sit-Ups, and Ring Dips
234.8
Strength:
Press wk 3
5 reps at 97
3 reps at 109
6 reps at 122
bonus: 1 rep at 132
Metcon:
21-15-9
Deadlifts (#185)
Butterfly Sit-Ups
Ring Dips (Red Band)
6:51
Food:
Chicken Breast
Donut
Double Americano
Almonds, Macadamia Nuts, Carrots
Chicken
Lamb and Beef Stew
Bread w/butter
Strength:
Press wk 3
5 reps at 97
3 reps at 109
6 reps at 122
bonus: 1 rep at 132
Metcon:
21-15-9
Deadlifts (#185)
Butterfly Sit-Ups
Ring Dips (Red Band)
6:51
Food:
Chicken Breast
Donut
Double Americano
Almonds, Macadamia Nuts, Carrots
Chicken
Lamb and Beef Stew
Bread w/butter
Tuesday, March 22, 2011
3.22.11 - 400m Run, Pull-Ups, & V-Ups
234.8
Rest Day
Food:
Shrimp
chicken breast
donut
double americano
lamb and beef gyro
Rest Day
Food:
Shrimp
chicken breast
donut
double americano
lamb and beef gyro
Monday, March 21, 2011
3.21.11 - Max Back Squat + Thrusters, KB Swings, and Burpees
238.4
Strength:
Back Squat
worked up to 245, didn't feel at all strong today
Metcon:
Thrusters (#95)
KB Swing (#70 - Russian Swing)
Burpees
5-4-3-2-1
Rest 30 seconds
4-3-2-1
Rest 30 seconds
3-2-1
Rest 30 seconds
2-1
Rest
1
15:36
Food:
3 eggs
almonds, macadamia nuts, carrots
chicken breast
shrimp
lamb and beef gyro
Strength:
Back Squat
worked up to 245, didn't feel at all strong today
Metcon:
Thrusters (#95)
KB Swing (#70 - Russian Swing)
Burpees
5-4-3-2-1
Rest 30 seconds
4-3-2-1
Rest 30 seconds
3-2-1
Rest 30 seconds
2-1
Rest
1
15:36
Food:
3 eggs
almonds, macadamia nuts, carrots
chicken breast
shrimp
lamb and beef gyro
Saturday, March 19, 2011
3.19.11 - Rest Day
238.6
Rest Day
Food:
bunch of carbs
Need to buckle down on the diet again. The weight listed above isn't real - it's mostly water from eating carbs the last week and some irregularity.
Rest Day
Food:
bunch of carbs
Need to buckle down on the diet again. The weight listed above isn't real - it's mostly water from eating carbs the last week and some irregularity.
Friday, March 18, 2011
3.18.11 - CrossFit Open WOD - Double Unders & Power Snatches
237.0
Metcon:
AMRAP 10 Minutes
30 Double Unders
15 Power Snatches (#75)
Food:
1 Pork Taco
2 Tamales
Double Americano with 1/2 and splenda
Metcon:
AMRAP 10 Minutes
30 Double Unders
15 Power Snatches (#75)
Food:
1 Pork Taco
2 Tamales
Double Americano with 1/2 and splenda
Thursday, March 17, 2011
3.17.11 - Jonah-Kai's Birthday WOD
235.6
Metcon:
AMRAP 20 Minutes
400m Run
33 Box Jumps (Step-Ups)
33 True Pushups
33 Knees to Elbows
33 Wall Balls
15 Pull-ups (Blue Band)
15 Lunges
10 KB High Pull (#35)
1 Burpee
Not a true amrap - the idea here was to go through the chipper and then do burpees for whatever time is remaining in the 20 minutes. Also, it was supposed to be 33 of everything, but I cut the pullups and lunges short to try and hit all the movements. The KB high pulls were stupid.
Food:
Almonds
Blackberries
3 Pork Tacos
Metcon:
AMRAP 20 Minutes
400m Run
33 Box Jumps (Step-Ups)
33 True Pushups
33 Knees to Elbows
33 Wall Balls
15 Pull-ups (Blue Band)
15 Lunges
10 KB High Pull (#35)
1 Burpee
Not a true amrap - the idea here was to go through the chipper and then do burpees for whatever time is remaining in the 20 minutes. Also, it was supposed to be 33 of everything, but I cut the pullups and lunges short to try and hit all the movements. The KB high pulls were stupid.
Food:
Almonds
Blackberries
3 Pork Tacos
Wednesday, March 16, 2011
3.16.11 - Deadlift 5 Rep Max + Pullups
235.2
Strength:
Deadlift
5 reps at 295
Worked up to 305 and did one rep there, then backed down to 295 for the 5 rep max. Next week, it would be a good idea to either do multiple sets of 5 at 285 or maybe try to do another 5 rep max at 300. Not sure what the best course of action is.
Pull-Ups
15 dead hang
Food:
Not especially good
Strength:
Deadlift
5 reps at 295
Worked up to 305 and did one rep there, then backed down to 295 for the 5 rep max. Next week, it would be a good idea to either do multiple sets of 5 at 285 or maybe try to do another 5 rep max at 300. Not sure what the best course of action is.
Pull-Ups
15 dead hang
Food:
Not especially good
Tuesday, March 15, 2011
Monday, March 14, 2011
3.14.11 - Rest Day (upset stomach)
235.6
Rest Day - wasn't planning on it but around 4 pm my stomach started up with that thing again. Need to get it diagnosed soon. I'm guessing maybe some bad strawberries this morning.
Food:
3 eggs
Bacon
Small amount of milk
Strawberries
Grapes
Double Americano with 1/2 and splenda
Rest Day - wasn't planning on it but around 4 pm my stomach started up with that thing again. Need to get it diagnosed soon. I'm guessing maybe some bad strawberries this morning.
Food:
3 eggs
Bacon
Small amount of milk
Strawberries
Grapes
Double Americano with 1/2 and splenda
Saturday, March 12, 2011
3.12.11 - Rest Day
235.8
Rest Day - originally planned to go to LAF and get some lifting in, but I was too tired. Had to get up at 7 am for the first PMP Prep Class and I was just bone tired afterwards.
Tomorrow, if I can get over there, I want to work on Good Mornings, Squats, Bench Press, Chest Supported Rows, and Dumbell Rows.
Food:
Not good
Rest Day - originally planned to go to LAF and get some lifting in, but I was too tired. Had to get up at 7 am for the first PMP Prep Class and I was just bone tired afterwards.
Tomorrow, if I can get over there, I want to work on Good Mornings, Squats, Bench Press, Chest Supported Rows, and Dumbell Rows.
Food:
Not good
Friday, March 11, 2011
3.11.11 - Body Weight WOD + Max Front Squat
235.6
Metcon:
90 Double Unders
60 Abmat Situps
30 Pull-Ups (15)
60 Double Unders
40 Situps
20 Pullups (15)
30 Double Unders
10 Pullups
~20 mins - this was the coaches' WOD and it sucked. I mostly did this thing as RX'd except for the pullups - I did 15 on the first two rounds. The double unders were a combination of DU's and single skips.
Strength:
Max Front Squat
#195
Thrusters
5 X 5 at 105
Note: need to do these every week and move them up #5 each time.
Food:
3 Pork Tacos
Double Americano
Chicken Stir Fry
Metcon:
90 Double Unders
60 Abmat Situps
30 Pull-Ups (15)
60 Double Unders
40 Situps
20 Pullups (15)
30 Double Unders
10 Pullups
~20 mins - this was the coaches' WOD and it sucked. I mostly did this thing as RX'd except for the pullups - I did 15 on the first two rounds. The double unders were a combination of DU's and single skips.
Strength:
Max Front Squat
#195
Thrusters
5 X 5 at 105
Note: need to do these every week and move them up #5 each time.
Food:
3 Pork Tacos
Double Americano
Chicken Stir Fry
Wednesday, March 9, 2011
3.9.11 - Press (wk2), + Dirty Thirty
236.2
Strength:
Press wk 2
3 reps at 90
3 reps at 103
7 reps at 115
working weight = 130.5
Chest Supported Row
5 X 14 at 135 (each set 7 reps at the high grip and 7 at the low)
Lat Pull Downs
5 X 5 at 150
1 X 5 at 165
Metcon:
30 Box Jumps (step ups)
30 Jumping Pull-Ups
30 KB Swings (#53)
30 Lunges
30 Push Press (#35 KB - 15 each arm)
30 Supermans
30 Wall Balls (#16)
30 Burpees
30 Double Unders
18:52
Food:
Corned Beef
Strawberries
Blackberries
Grapes
Pro Shake - coco milk, whey, strawberries, blueberries, mango
Strength:
Press wk 2
3 reps at 90
3 reps at 103
7 reps at 115
working weight = 130.5
Chest Supported Row
5 X 14 at 135 (each set 7 reps at the high grip and 7 at the low)
Lat Pull Downs
5 X 5 at 150
1 X 5 at 165
Metcon:
30 Box Jumps (step ups)
30 Jumping Pull-Ups
30 KB Swings (#53)
30 Lunges
30 Push Press (#35 KB - 15 each arm)
30 Supermans
30 Wall Balls (#16)
30 Burpees
30 Double Unders
18:52
Food:
Corned Beef
Strawberries
Blackberries
Grapes
Pro Shake - coco milk, whey, strawberries, blueberries, mango
3.8.11 - Rest Day
234.6
Rest Day
Food:
3 eggs
Pro Shake
Double Americano
Corned beef
Strawberries
Grapes
Blackberries
Cheese
Nachos
Rest Day
Food:
3 eggs
Pro Shake
Double Americano
Corned beef
Strawberries
Grapes
Blackberries
Cheese
Nachos
Monday, March 7, 2011
3.7.11 - Lateral Jumps, Deadlifts, and Lunges
234.6
Metcon:
30 Lateral Jumps
15 Deadlifts (#225)
30 Lunges
X4
23:40
Food:
3 eggs
Pro Shake - coco milk, strawberries, blueberries, mango, casein, whey
Double Americano
Pro Shake - coco milk, strawberries, blueberries, mango, whey
Corned Beef
strawberries
Carrots
Almonds
Macadamia Nuts
Double Decaf Americano
Chicken
Ice Cream
Chocolate
Metcon:
30 Lateral Jumps
15 Deadlifts (#225)
30 Lunges
X4
23:40
Food:
3 eggs
Pro Shake - coco milk, strawberries, blueberries, mango, casein, whey
Double Americano
Pro Shake - coco milk, strawberries, blueberries, mango, whey
Corned Beef
strawberries
Carrots
Almonds
Macadamia Nuts
Double Decaf Americano
Chicken
Ice Cream
Chocolate
Sunday, March 6, 2011
3.6.11 - Rest Day
236.6
Rest Day
Food:
3 eggs
Pro Shake - strawberries, blueberries, half banana, carrots, whey, casein, (no coco milk)
Double Americano
Strawberries
Chicken
Sausage (4 slices)
Cheese (3 small slices)
Popcorn
Chocolate
Rest Day
Food:
3 eggs
Pro Shake - strawberries, blueberries, half banana, carrots, whey, casein, (no coco milk)
Double Americano
Strawberries
Chicken
Sausage (4 slices)
Cheese (3 small slices)
Popcorn
Chocolate
Saturday, March 5, 2011
3.5.11 - Rest Day
238.0
Rest Day - very stiff from yesterday's workout. I might go to LAF and do some stretching and sit in the hot tub. No other plans.
Food:
Pro Shake - coconut milk, banana, mango, casein
Chicken
Popcorn
Ice Cream
Rest Day - very stiff from yesterday's workout. I might go to LAF and do some stretching and sit in the hot tub. No other plans.
Food:
Pro Shake - coconut milk, banana, mango, casein
Chicken
Popcorn
Ice Cream
Friday, March 4, 2011
3.4.11 - 800m Run, 30 KB, 7 HSPU
235.4
Metcon:
800m run
30 KB Swings (#53)
7 HSPU
x4
34:12
Note: the actual workout was x5 but I was done after 4 rounds.
Food:
Strawberries
Grapes
2 eggs
Pro Shake - coconut milk, mango, blueberries, whey
2 Pork Tacos
Diablo
Fries
Coleslaw
5 drinks
sourdough jack
curly fries
Note: Diet has been okay lately, but not ideal. Need to lay off the cheese and anything dairy related at night if I want to start making progress again.
Update (3/5/11): last night (see above) was kind of a disaster food wise. Need to show more restraint or maybe just avoid nights like this anyway.
Metcon:
800m run
30 KB Swings (#53)
7 HSPU
x4
34:12
Note: the actual workout was x5 but I was done after 4 rounds.
Food:
Strawberries
Grapes
2 eggs
Pro Shake - coconut milk, mango, blueberries, whey
2 Pork Tacos
Diablo
Fries
Coleslaw
5 drinks
sourdough jack
curly fries
Note: Diet has been okay lately, but not ideal. Need to lay off the cheese and anything dairy related at night if I want to start making progress again.
Update (3/5/11): last night (see above) was kind of a disaster food wise. Need to show more restraint or maybe just avoid nights like this anyway.
Thursday, March 3, 2011
3.3.11 - Strict Press, Back Squats, and Metcon
234.4
Strength:
Strict Press
5 reps at 84
5 reps at 97
8 reps at 109
Back Squats
Progression to 3 at 225
Metcon:
150m Farmer's Carry (2 X #35 KB)
15 Ring Dips (Red Band)
7 KB Push Press, right (#35)
7 KB Push Press, left (#35)
19:58
Food:
3 eggs
Pro Shake - casein, whey, strawberries, blueberries, coconut milk
Strawberries
Grapes
Almonds
Macadamia Nuts
Carrots
ham
Pro Shake - Whey, Mangos, Coconut Milk
2 Pork Tacos
Strength:
Strict Press
5 reps at 84
5 reps at 97
8 reps at 109
Back Squats
Progression to 3 at 225
Metcon:
150m Farmer's Carry (2 X #35 KB)
15 Ring Dips (Red Band)
7 KB Push Press, right (#35)
7 KB Push Press, left (#35)
19:58
Food:
3 eggs
Pro Shake - casein, whey, strawberries, blueberries, coconut milk
Strawberries
Grapes
Almonds
Macadamia Nuts
Carrots
ham
Pro Shake - Whey, Mangos, Coconut Milk
2 Pork Tacos
Wednesday, March 2, 2011
3.2.11 - Tire Flips
234.2
Strength:
Max Tire Flips in 60 seconds
Round 1: 13
Round 2: 11
Round 3: 11
*Used the medium tire, not the 400 lb beast
Food:
Pro Shake - casein, whey, blueberries, mango, strawberries, coconut milk
chicken sausage
Double Americano
strawberries
Grapes
Almonds, Macadamia Nuts, and Carrots
Mixed Veggies
2 Pork Tacos
Double Decaf Americano
Strength:
Max Tire Flips in 60 seconds
Round 1: 13
Round 2: 11
Round 3: 11
*Used the medium tire, not the 400 lb beast
Food:
Pro Shake - casein, whey, blueberries, mango, strawberries, coconut milk
chicken sausage
Double Americano
strawberries
Grapes
Almonds, Macadamia Nuts, and Carrots
Mixed Veggies
2 Pork Tacos
Double Decaf Americano
Tuesday, March 1, 2011
3.1.11 - Rest Day
234.2
Last minute decision to make this a rest day. Going to a networking event tonight and while I still could have made it in, it would be tougher.
Food:
almonds, macadamia nuts, blackberries, strawberries, carrots
carne asada bake from costco (wheat)
Pro Shake - casein, coconut milk, banana, strawberries
grapes
Last minute decision to make this a rest day. Going to a networking event tonight and while I still could have made it in, it would be tougher.
Food:
almonds, macadamia nuts, blackberries, strawberries, carrots
carne asada bake from costco (wheat)
Pro Shake - casein, coconut milk, banana, strawberries
grapes
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