2.22.2012 - Rest Day

253.2

Rest Day

Food:

Cappucino

Banana

Skirt Steak Burrito

Gyro Plate - gyro meat, hummus, pita, salad

2.21.2012 - Tabata Bear Complex

252.2

Metcon:

Tabata Bear Complex (#45)

20 Seconds On

10 Seconds Off of the following:

Deadlifts

Hang Clean

Front Squat

Push Press

Back Squat

X8

Total Score = 343 reps

Food:

Nuts

Apple

Taco Salad - Pork, lettuce, pinto beans, sour cream, guac, cheese, shell

Progenex Shake

Salad - Pork, greens, cucumber, blackberries, cheese, olive oil, balsamic, blue cheese dressing

2.20.2012 - Strength + Metcon

250.8

Rest Day

Food:
Nuts
Coffee
*Taco Salad - steak, pinto beans, lettuce, tomato, sour cream, guac, cheese, taco shell

Rotisserie Chicken

Yogurt with honey, blackberries, and walnuts


*given that I ate this taco salad today, I need to be careful and not let the rest of the day go to shit food-wise

2.19.2012 - Strength Day

250.2

Strength:

Back Squats

worked up to 1 rep at 285, mostly doing sets of 2 and then a few 1's.

This wasn't a true max effort, but the 285 was a little bit difficult

Dumbbell Shrugs:

5 X 10 at 65

Shoulder Raises

2 X 5 at 30

Bench Press

5 X 2 at 175

Low Row

5 X 10 at 120

Chest Supported Row

4 X 3 at 225

1 X 3 at 245

1 X 3 at 265

Food:

Fish

Flank Steak

Cappucino

Progenex Shake

Banana

2.18.2012 - Rest Day

251.8

Rest Day

Food:

Fish

Flank Steak

2 pieces of pizza

4-5 drinks

Spicy chicken sandwich

Fries

Oreo Cookie Shake

2.17.2012 - Strength

252.6

Rest Day

Food:
Fish
Beef Brisket (no BBQ sauce)
Pulled Pork (no BBQ sauce)
4 small bites of mac and cheese
1 bite of bread
1 bite of potato salad
2 cups of coffee with non-dairy creamer

Flank Steak

Bowl of chili (w/beans and sausage)

2.16.2012 - Rest Day

252.2

Rest Day

Food:
Salad - greens, cucumber, blackberries, flank steak, cheese, blue cheese dressing
Low Carb Special with extra steak
Fish
Salad - greens, red onion, cucumber, blackberries, olive oil, balsamic, blue cheese dressing, feta cheese
Yogurt with honey and strawberries and walnuts

2.15.2012 - Back Squats + Power Snatches, Lunges, Box Jumps

251.4

Strength:
Back Squats
3 reps at 225
3 reps at 245
3 reps at 255


Metcon:
5 Power Snatches (#115)
20 Walking Lunges
20 Box Jumps
X4

12:30 (approximate)

Food:
Nuts
Flank Steak
Salad - greens, broccoli, cucumber, olives, chicken, turkey, olive oil, balsamic, blue cheese dressing
Progenex Shake
Salad - greens, cucumber, blackberries, flank steak, cheese, olive oil, balsamic, blue cheese dressing

2.14.2012 - Rest Day

251.4

Rest Day

Food:
Nuts
Prime Rib
Brussel Sprouts
Aparagus
Salad - Pork, lettuce, tomato, guacamole
flank steak
cheese
sausage

2.13.2012 - Front Squats & Deadlifts + Short Metcon

251.6

Strength:
Front Squat:
5-5-5

155-165-175

Deadlift:
2-2-5

225-275-315

Metcon:
AMRAP 5 Minutes
20 Double Unders
10 Situps

5 rounds

Food:
Ooba's Low-Carb Special w/steak
8 corn chips
Coffee with 1/2 and equal

Salad - flank steak, greens, cucumber, onion, blackberries, apple, cheese, olive oil, balsamic, blue cheese dressing

Chocolate

2.12.2012 - Rest Day

253.4

Rest Day

Food:

3 eggs, scrambled w/red pepper and cheese

Americano with 1/2 and splenda

Ribeye Steak

Salad - greens, cucumber, orange pepper, apple, blackberries

Chocolate

2.11.2012 - Rest Day

253.0

Strength:

Back Squats

3 X 5 at 245

Good Mornings

3 X 5 at 115

Deadlift

1 X 5 at 310

Bench Press

5 X 5 at 165

Chest Supported Row

5 X 7 at 195 (lower grip)

Food:

4 eggs

Sausage

cheese

Protein Shake

Popcorn (w/butter)

Nachos

None of the strength work listed above happened. I'm going to keep it in place for now since this is still what my next strength workout needs to look like, but the reality is it may not happen until next week. What happened was that I detected signs of overtraining in my mental state, and so I decided to go see a movie instead of going to the gym. The food thing kind of went to shit. The worst part was the popcorn (w/butter). The nachos were bad, but the main thing there was the corn chips. The important thing here is to make sure I get back on track right away. The big failure in the past has been letting everything go to shit once I have a bad meal or two. The reality is that the cheat meals are part of what will happen. I just need to make sure they aren't part of the daily routine.

2.10.2012 - Push Press & Air Squats

254.8

Metcon:
10 Push Press (#105)
20 Air Squats
X6

9:53 - not bad actually. Some of the younger studs did it in half the time or better, but I'm not too unhappy about this.

Food:
Coffee w/non-dairy creamer
Nuts

2 chicken breasts

small salad - greens, broccoli, cucumber, olive oil, balsamic, sesame dressing

Steak

Salad with blue cheese dressing

Veggies

2 eggs

chicken sausage

cheese

Good food day yesterday - try and keep it up today. Need to cut down on the coffee with non-dairy creamer. Also considering getting a food scale and starting to count calories again. I know I shouldn't be focused on weight per se, but what the heck is going on here? 254.8? Seriously, I was at 251 two weeks ago. I assume increased water retention from stepping up the WODs is part of what's going on, and maybe I haven't emptied my bowels to the extent needed, but I have to wonder if I'm simply taking in too many calories. If I don't see a downward trend by the end of next week, I'll have to look into calorie counting. For today, I think I will stick to the one cup of coffee I'm drinking now and then lunch will be two chicken breasts and a small salad. I'm going to have to be careful over the weekend as well.

2.9.2012 - Rest Day

253.4

Rest Day - no WOD

Food:
Nuts
Coffee
Salad - greens, cucumber, peppers, beats, onions, cheese, egg, chicken, ham, turkey, bacon, olive oil, balsamic, blue cheese dressing
Salad - greens, cucumber, apple, blackberries, avocado, chicken sausage, olive oil, balsamic, blue cheese dressing
Yogurt - honey, walnuts, strawberries

Good food day yesterday. Need to keep it up. Forcing myself to take a rest day today. This is good because it means I'm getting back into the swing of things with CrossFit again where I have to hold myself back from overtraining. Gotta remember that diet is the number one priority right now.

2.8.2012 - Strict Helen

253.8

Metcon:
"Strict Helen"
400m Run
21 Kettlebell Swings (53/35)
12 Strict Pull-Ups
X3

15:40

Food:
Salad - greens, chicken, salami, blue cheese, banana peppers, cucumber, green pepper, red pepper, broccoli, egg, balsamic, olive oil, blue cheese dressing
Banana
Coffee
Progenex Shake
Salad - greens, apple, blackberries, cucumber, onion, cheese, Italian Sausage, Bacon, Balsamic, Blue Cheese Dressing
Yogurt - honey, blackberries, walnuts

Pretty good food day. The workout sucked, but that's mostly about body weight I think. Last spring I was doing well and then it all went downhill and then the weight gain happened mostly in November and December I believe. Target right now is to get back down around 240 by the end of March or so. That should be doable. Then it's only 5 more pounds to get down to 235, which is my baseline low. Then I can start making forward progress again. Ideally, I would like to be under 230 by the end of May.

2.7.2012 - Back Squats + Metcon

252.4

Strength:
Back Squats
1-1-1-1-1

#265 on the final rep. Could have gone heavier, but this was fine. I'll squat again on Saturday and getting my body used to that heavy weight will make things easier.

Metcon:
300m Row
Bear Crawl (4 room lengths)
11 Wall Balls

12:32

Food:
Nuts
Coffee

Salad - greens, broccoli, cucumber, jalapeno, olive, chicken, ham, turkey, cheese, blue cheese

Banana

Progenex Shake

Salad - greens, cucumber, onion, apple, blackberry, cheese, pork, balsamic, olive oil, feta dressing

Dark Chocolate

2.6.2012 - Kettlebell Swings & Planks

253.8

Metcon:
10 KB Swings (#70)
1 Minute Plank
10 KB Swings (#70)
1 Minute Side Plank
10 KB Swings (#70)
1 Minute Side Plank

20:40

Admittedly, the planks were pretty weak. I think I'm just too damn heavy right now. Gotta get back down to my fighting weight.

Food:
Nuts
2 chicken breasts

small salad - greens, cucumber, broccoli, balsamic vinaigrette

2 cups of coffee

Banana

Progenex Shake

Salad - greens, pork, blackberries, apple, cucumber, cheese, olive oil, balsamic, blue cheese

Chocolate

Interesting that the weight has actually gone up. I seem to remember this happening before, so probably not a big deal. It could very well just be a result of increased water intake.

Pretty good day on the food.

2.5.2012 - Rest Day

253.4

Rest Day

Food:

Chicken Friend Steak

2 Eggs

Mashed Potatoes

Gravy

Banana Bread

Tall Americano

Salad

Chicken Wings

Chocolate

2.4.2012 - Strength Day

252.4

Strength:

Back Squats

3 X 5 at 225

Deadlifts

1 X 5 at 305

Power Clean

1 X 3 at 165 (2 from the hang)

Bench Press

5 X 5 at 160

Chest Supported Row

3 X 5 at 195 (lower grip)

Very good strength day. The squats and the bench both felt strong. Missed the good mornings though, so I need to make sure those get added in next time. The power cleans were kind of a last second thing I just felt like doing. The chest supported row felt pretty easy. I can probably go up 20 pounds next time.

Food:

3 eggs

Bacon

banana

Progenex shake

2.3.2012 - 500m Row X 2 + AMRAP Hill Run, Front Squats & Push Press

252.2

Metcon:
Part 1:
500m Row X 2
*Rest as needed between sets

1:49, 1:56

Part 2:
AMRAP 11 Minutes
1 Hill Run
20 Front Squats (#115)
10 Push Press (#115)

9:44 am: Part 2 of this WOD is pretty extreme. With loads as prescribed, I see 1 complete set happening plus maybe 1 more hill run.

Final: Took off on my second hill run with about 2 minutes left on the timer.

Food:
Nuts

Salad

Pork

Italian Sausage

Summer Sausage

Cheese

Hot Chocolate

2.2.2012 - Rest Day

251.6

Metcon:
5 rounds of:
200m run
10 Pullups
20 Broad Jumps

Got stuck in traffic coming out of Redmond and so I called a last minute audible and opted for a rest day. I could have still shown up late, but decided I wasn't feeling it.

Food:
Nuts
Coffee
Salad
Italian Sausage
Banana
summer sausage
cheese
dark chocolate

Overall, a pretty good food day. For the week so far, my diet has been pretty good but not great. There was the chicken tikka masalla and naan bread on monday, the taco salad on tuesday, Ooba's on Wednesday. All the same, one thing that is sticking to me is reduced nighttime cravings for sugar. I think this is due to going to bed earlier, having more regular hours, sleeping better, having more going on during the day to occupy my brain, and reduced sugar intake overall.

2.1.2012 - Front Squats + Tabata Deadlifts & Thrusters

251.4

Strength:
Front Squats
2-2-2-2
#205 max for 2 reps

Metcon:
Tabata Deadlifts and Thrusters

Deadlifts - 33 at 185

Thrusters - 30 at 75

Food:
Apple
Banana
Shrimp Tacos
Rice
Black Beans
coffee
Spicy Chicken
Rice

Note: Obviously if I had cut the rice and black beans it would have been a pretty good low-carb day.