3.31.2013, Day 49 of 90, Rest Day

266.4

Rest Day

Food:
Protein Shake (350 kcal)
Chicken
Peas
Beats
Fried Chicken Sandwich

 

3.30.2013, Day 48 of 90, Rest Day

265.4

Rest Day

Food:
Protein Shake (350 kcal) - coconut oil, banana, strawberries
Americano w/ 1/2
3 Tacos al Pastor 


Notes:
6:21 pm: Allergies killing me the last few days. I'm coughing up thick phlegm, which I can't remember happening with allergies before, so maybe I have a cold? Hard to say for sure. 

3.29.2013, Day 47 of 90, Rest Day

266.6

Rest Day

Food:
Protein Shake (220 kcal)
Flank Steak
Beef Brisket
Pulled Pork
Macaroni & Cheese

3.28.2013, Day 46 of 90, Deadlift

267.4

Strength:
Worked to a heavy deadlift of 345. I lifted it somewhat easily and so tried to make a jump to 365, which didn't work at all. Then I tried 355 and that didn't budge at all either. Next time, maybe just go to 350 and call it good. 350 would have been a PR.

Joe says the problem here is my hamstring flexibility, which is something of a recurring theme for me. If I want to make more strength gains, the easiest way to do that is to try and get some more length in those muscles.

Food:
Protein Shake (220 kcal)
Prime Rib, medium slice
Root Vegetables
Broccoli
Coffee with NDC
Bacon Cheeseburger
Salad
Italian Sausage, 1 1/2 links
Ice Cream

3.27.2013, Day 45 of 90, Rest Day

267.2

Rest Day

Food:
Protein Shake (220 kcal)
Flank Steak
Blackberries
Almonds
Blackened Chicken, 1/2
Okra dish

3.26.2013, Day 44 of 90

266.8

Invictus Training:
A.
Five sets of:
Front Squat
3 reps at 135
2 reps at 165
1 rep at 185
1 rep at 205
1 rep at 215


B.
Two sets of:
Back Squat x Max Reps @ today’s heaviest FS weight
8 reps at 215
8 reps at 215

C.
Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (#115)
8 Chest-to-Bar Pull-Ups (Green)
8 Burpees Over the Barbell


2 rounds + 3 Thrusters


Food:
Protein Shake (220 kcal)
Banana
Salad
Almonds
Flank Steak


Notes:

3.25.2013, Day 43 of 90, Thrusters & Burpees

266.4

WOD:
100 Thrusters (#95)
5 Burpees on the minute every minute until complete

This was a bit of a disaster. I didn't even come close to finishing. I did 10 thrusters in the first minute and then 3 each minute after that for something like 11 rounds. In one or two of the rounds I only did 2 thrusters. Also, I only did 3 burpees on the minute. This is probably the worst WOD for me that it's possible to event. 

Extra Credit:
Worked up to a #155 thruster. 

Food:
Protein Shake (220 kcal)
Banana
Tandoori Chicken
Butter Chicken
Chicken Curry
Brown Rice (small amount)
Coffee with non-dairy creamer
Plantain Chips, 15
Italian Sausage, 2 1/2 links
Salad - mixed greens, cucs,  blackberries, avocado, peppers, olive oil, blue cheese dressing

Notes:
4:36 pm: Had a little bit of brown rice with the Indian food today. I just couldn't stomach a salad. Need to find a way to change up the lunches.

Thrusters and Burpees tonight, which should be super-hard. I doubt I'll do the full 100. I might do something like revert to push press.

3.24.2013, Day 42 of 90, Rest Day

267.0

Rest Day

Food:
3 egg scrambler (830 kcal) - cheese, bacon
Fried Chicken Sandwich (800 kcal)

Total = 1630 calories


 

3.23.2013, Day 41 of 90, Rest Day

266.0

Rest Day

Food:
Pepperoni Pizza, 1 slice
Americano with 1/2
Protein Shake (200 kcal)
Americano with 1/2
Almonds
Quesadilla
Americano with 1/2

3.22.2013, Day 40 of 90, Open WOD 13.3

265.0

WOD:
Open WOD 13.3
150 Wall Balls
90 Double Unders
30 Muscle Ups
12 minute time limit

137 wall balls


Food:
Protein Shake (200 kcal)
Cream of chicken and rice soup (small sample)
Beef Brisket
Pork Ribs
Steamed Greens and Onions
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Notes:
1:09 pm: The brisket at lunch wasn't actually that much food because it was so fatty that most of it wasn't edible, unless I want to just eat big chunks of fat, which I don't, not really. Then the ribs are mostly bone, so lunch today was much lighter than it looks when just looking at what I wrote above.

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3.21.2013, Day 39 of 90, Rest Day

266.0

Rest Day

Food:
Protein Shake (200 kcal)
Prime Rib
Carrots
Squash
Green Bean
Coffee
Quesadilla, Al Pastor
Ice cream

Total = 2000 - 2500 kcal

3.20.2013, Day 38 of 90

265.8

WOD:
500m Row
17 Box Jumps (24")
15 Pushups (hand release)
X5

31:19

Row Splits:
2:07
2:09
2:08
2:18
2:11

Food:
Protein Shake (200 kcal)
Chicken Chowder, 1 cup
Salad (600 kcal) - lettuce, spinach, carrots, peppers, cucumber, ham, chicken breast, salami, hard boiled egg, blue cheese dressing
Protein Shake (130 kcal)
Quesadilla, Al Pastor

Total = 930 + soup + quesadilla

Notes:
12:47 pm: Smaller salad this time around. The soup was good. It had a few corn kernels in there, but not very much. 

7:45 pm: Long metcon today, which is why I go to the 6 pm class on Wednesdays. Pretty happy actually that I used the 24-inch box. I NEVER do that. It's been years since I've jumped on that box. 

It's worth noting that the RX for this WOD was a 400m run and then 30 of the box jumps and 30 pushups. So, I did a version of RX Lite. But that's fine. It still took me over 31 minutes to complete. 

It will be nice when my body weight moves down the scale more than it has. I'm still hovering around 5 pounds lost 38 days in. But, of course I can feel my work capacity and mobility massively improving and I can see my gut pulling in at least some mornings. I'm still puzzled by the calorie counting though, as it seems like I should be fading away from not eating enough. Arguably, with the workouts, I'm consuming something like half of my daily RMR, which doesn't make sense. If that science was accurate, then I would be losing 2 - 3 pounds each week, which doesn't happen at all.

3.19.2013, Day 37 of 90

267.0 

Strength:
Work to a heavy clean & jerk
#135

Metcon:

Part 1.
30 seconds ground to overhead (#135) 5 reps
90 second break 
30 seconds ground to overhead (#145) 4 reps
90 second break
30 seconds ground to overhead (#155) 4 reps



Part 2.
AMRAP 6 Minutes
10 KB Rows (#44)
20 Wall Balls (#20)

2 rounds + 10 KB Rows + 12 Wall Balls

Food:
Protein Shake (200 kcal)
Almond Butter, 1 tsp. (34 kcal)
Salad (600 kcal)
Almonds (210 kcal)
Blueberries (84 kcal)
Protein Shake (130 kcal)
Quesadilla (500 kcal)

Total = 1758 calories

3.18.2013, Day 36 of 90

266.6

Rest Day

Food:
Protein Shake (200 kcal)
Almond butter, 1 tsp
Sushi Roll, Spicy Tuna (650 kcal)
Kale salad, small
Miso Soup, small
Ribeye steak
Salad 


Notes:
10:03 am: Pretty good job getting through the weekend keeping busy and not eating too much junk food. In general though, I need to tighten things up on the diet. My slip-ups the last week haven't been horrible, but they haven't been ideal either. One thing that really puzzles me though is the calorie consumption. Even if my estimates are way low, I should still be dropping weight based on that alone. But, the fact is, even though I keep my calories down AND I avoid carbs and sugar on most days AND I'm doing CrossFit 3-4 days each week, the weight just barely comes off. I must have the world's slowest metabolism. That's the only thing I can think of.

12:25 pm: Okay, so after what I just wrote above, I still went for the sushi at lunch today. I guess I'm getting burned out on salads all the time. The problem is, there aren't that many other options at lunch. I could start doing the entrée, which is normally either pork or chicken. Another option would be to start bringing my own food - beef, chicken, pork, fish - and eating several small snacks throughout the day. I could also start frying a couple of eggs each morning and then saving the protein shake for later in the day, or maybe even just an hour or two later.

Breakfast
2 eggs
slice of ham
Apple

Lunch:
Entrée ala carte

Snack:
Protein Shake
Nuts

So, maybe something like that will work better. But, it will take a little more work in the morning.

3.17.2013, Day 35 of 90, Rest Day

266.0

Rest Day

Food:
Protein Shake (200 kcal)
Grande Latte (190 kcal)
Fried Chicken Sandwich (800 kcal)
2 Italian Sausages (570 kcal)

Total = 1760 calories

3.16.2013, Day 34 of 90, Rest Day

265.2

Rest Day

Food:
Protein Shake (200 kcal)
Chicken Thigh, Fried (250 kcal)
Americano with 1/2
Ribeye Steak
2 eggs, fried 
Ice Cream

3.15.2013, Day 33 of 90, Open WOD 13.2

265.4

WOD:
Open WOD 13.2
AMRAP 10 Minutes
5 Shoulder to Overhead (#115)
10 Deadlifts (#115)
15 Box Jumps (24")

Made it through 5 rounds even for a score of 150. Also, box jumps were step ups, but that was the strategy for everyone. I feel confident that if my bodyweight was down around 220 right now I would have gotten through 2 more rounds. 

Food:
Protein Shake (200 kcal)
Brisket, 3 large slices (500 kcal)
Pork Ribs, 2 (250 kcal)
Almonds (140 kcal)
Protein Shake (130 kcal)

Total = 1220
 

Notes:
10:57 am: Allergies raging this morning. I feel like shit. It should calm down in the afternoon though as the pollen count goes down.

Good to see my morning weigh-in today. I'll do my best not to completely lose it this weekend. The honest truth is that I don't get that much pleasure from eating some of the crap I ate last weekend - all those carbs. Some of it was worth it, but most of it wasn't. The biscuits and gravy was awful and the pizza was just pizza and too expensive as well. If I can, I need to get to Costco and get some steaks this weekend. 

8:11 pm: I'm estimating high on the calories and it's still not coming out to a lot. I'm hungry right now, but not ravenous. Dallas is coming over in a bit and I don't want anything in my stomach for the time being. Maybe afterwards I'll go get another one of those fried chicken sandwiches. I definitely need to eat some more and control what I'm eating or I'll do something stupid and eat a bunch of stuff I shouldn't.

3.14.2013, Day 32 of 90, Rest Day

266.0

Rest Day

Food:
Protein Shake (200 kcal)
Salad (800 kcal)
Almonds & Macadamia Nuts (150 kcal)
Fried Chicken Sandwich (800 kcal)

Notes:
11:59 pm: Unintentional rest day. Family issue came up and had to drive up to Edmonds after work instead of CrossFit. So, that's just the way it goes sometimes. 

3.13.2013. Day 31 of 90

266.8

WOD:
1500m Row
75 Air Squats
50 KB Swings (#44)
150 Single Skips
1500m Row

~26 minutes

Row Splits 7:12 and 7:02

Went pretty hard the last 200m of the second row, which I'm pretty happy about actually. Usually, I don't have anything left towards the end. 

Food:
Protein Shake (200 kcal)
Salad (700 kcal) - mixed greens, cucs, peppers, broccoli, ham, chicken, salami, egg, blue cheese
Protein Shake (130 kcal)
1 Chicken Thigh, Fried (250 kcal) 
Apple (116 kcal)

Total = 1396 calories

Notes:
10:24 am: Hitting the 6 pm class today, so it's the regular WOD, not Power Hour. This is good though, as this sort of long metcon helps with the weight loss. But, I'm still going to modify this to a 1500m row on each end. Running a mile at my current heft is no good.

Open WOD 13.2 should come out sometime today. Hopefully, this is one that regular people can do.

I've noticed my diet slipping this week. Yesterday, I had that Flatbread thing at lunch, which wasn't so bad on it's own, but then I followed that up with the ice cream at night. Then this last weekend was pretty much one giant carb fest. I think allergies may be what's going on right now. It's not like I'm in misery or anything, but I am feeling kind of a general malaise the last week or so, unlike previous weeks where my mental state was quite positive. Sleep hasn't been great the last two weeks either, which is also probably due to the allergies and is compounding the problem.

Allergies + Lack of Sleep > less positive mental state > less motivation to work out and maintain diet

As I'm writing this, I feel completely worn out, despite the fact that I got seven solid hours last night and despite the rest day yesterday. It really has to be the allergies.

3.12.2013, Day 30 of 90, Rest Day

267.6

Rest Day

Food:
Protein Shake (200 kcal)
Almond Butter, 2 tsp.
Flatbread Sandwich (500 kcal) - chicken tikka, hummus, tzatziki, and assorted veggies
1 Chicken Thigh, Fried (250 kcal)
Sweet Potato Chips, 7
Almond Butter, 4 tsp.
Ice Cream (500 kcal)

Total = ~ 2000 to ~2200 calories

Notes:
11:57 am: As of right now, I'm probably taking a rest day today. In addition to yesterday's workout taxing me quite a bit, it's allergy season and I'm not sleeping especially well, so my recovery isn't super-awesome. For the late class, Monday workouts tend to be fairly significant.

3.11.2013, Day 29 of 30

268.2

Strength:
Work to a heavy C & J
2 reps at 135
3 reps at 135
2 reps at 155
1 rep at 165
1 rep at 170

Back Squats
3 reps at 185
3 reps at 225

Note: we were supposed to do 1 more set of back squats but the three at 225 felt like 500 pounds, so I let it be.

Metcon:
AMRAP 8 Minutes
20 Wallballs
10 KTE

4 rounds

Food:
Protein Shake (200 kcal)
Yogurt Snack - (300 kcal) Greek yogurt, blackberries, blueberries, strawberries, jam, honey, walnuts
Salad - (700 kcal)
Pork Taco, no tortilla
Protein Shake (130 kcal)
3 Italian Sausages


Notes:
10:50 am: Kind of a lost weekend on the food front. I'm not going out next weekend at all, unless it's just to the movies or something like that. Inevitably, when I go out and drink or whatever, it turns into a massive carb fest at the end of the night. Hopefully I get back to where I was on Friday at least sometime this week. This sucks though, as I'm guessing I took a step back this weekend.

3.10.2013, Day 28 of 90, Rest Day

268.2

Rest Day

Food:
Protein Shake (200 kcal)
2 egg scrambler (600 kcal) - Italian Sausage, peppers, garlic, onion, cheese

3.9.2013 Day 27 of 90, Rest Day

265.8

Rest Day

Food:
Protein Shake (200 kcal)
Yogurt (200 kcal) - blueberries, blackberries, honey, walnuts, strawberries, jam
Americano and 1/2
Pizza
Drinks
2 eggs
Biscuits and gravy

Total = 3000 calories*

*No idea really if this is accurate or not. Kind of a crapshoot really. 

Notes:
4:33 pm: Very stiff from all the burpees yesterday. Not much else to say. 

3.8.2013, Day 26 of 90, Open WOD 13.1

265.6

WOD:
40 Burpees
30 Snatches (#75)
30 Burpees

16:50

This is a 17 minute AMRAP with the load increasing progressively on the snatches and the number of burpees going down. I know I'll make it through the first round and probably complete the 30 burpees in the second, but then the snatch weight goes up to #135, which is where I and many others will have problems.

Food:
Protein Shake (200 kcal)
Turkey Orzo Soup, 1 cup (100 kcal)
Salad (500 kcal)
Protein Shake (130 kcal)
1 Chicken Thigh, fried (250 kcal)
Steak Sandwich (700 kcal)
Sausage Chili, 1 cup (300 kcal)
Vodka Soda, 5 (350 kcal)
4 slices of bacon, thick cut (180 kcal)
2 eggs (192 kcal)

Total = 2902 calories

3.7.2013, Day 25 of 90

265.8

Strength:
Front Squats
3 X 5 at 135

Work to a heavy clean and jerk
#165

Metcon:
AMRAP 5 Minutes
5 Power Cleans (#135)
10 Wall Balls (#20)
60 single skips 

2 rounds  + 5 Power Cleans + 2 Wall Balls

then 

3 rounds with 2 mins rest between rounds
5 Pullups (no band)
5 Ring Dips (Blue Band)
10 Toes to Bar or KTE

Round 1: 2:42 (all toes to bar)
Round 2: 2:10 (T2B and KTE)
Round 3: 1:50 (all KTE)


Food:
Protein Shake (200 kcal)
Salad (750 kcal)
Almonds (210 kcal)
Sweet Potato Chips, 5 (40 kcal)
Almond Butter (100 kcal)
Protein Shake (130 kcal)
2 chicken thighs, fried (500 kcal)

Total = 1930 calories

Notes:
1:56 pm: Bit of a coffee craving right now. Nothing wrong with coffee really, but I like mine with non-dairy creamer, which is pretty bad. It's been weeks since I've ingested any of that stuff and since I do seem to be making pretty good progress, it's probably better to keep away from it as much as possible. It isn't a huge deal anyway. If I still want coffee an hour from now, I'll take a little break and go to Top Pot or Starbucks and get an Americano with half and half. 

11:50 pm: Pretty happy that I actually did Toes to Bar today. Grip really started failing on me though in the second round and so I switched to KTE from that point on. Also happy I did the pullups unassisted, with no band. 

3.6.2013 - Day 24 of 90, Rest Day

266.4

Rest Day

Food:
Protein Shake (200 kcal)
Chicken Pepper soup, 1 cup (150 kcal)
Salad (600 kcal)
hors d'oeuvres
3 glasses of wine
2 Tacos, Pork

Total = ? 


Notes:
11:25 am: Rest day today and badly needed. Meeting up with Katy to go to some sort of show, I think it's a musical performance of some kind, so that'll be nice. Hoping to meet up with Marilyn this afternoon for a little bit as well.

10:37 pm: No idea on the calorie count today. I went to this music performance with Katy and they had small plates of hors d'oeuvres. There weren't too many carbs, but there were some - crackers with goat cheese, stuffed potatoes, and spring rolls. 

3.5.2013 Day 23 of 90

267.0

Strength:
Deadlifts
5 reps at 225
3 reps at 255
3 reps at 295


Food:
Protein Shake (200 kcal)
Salad (700 kcal)
Chicken Tortilla Soup (170 kcal)
1 Pork Taco
Steak, 12 oz
Veggies, Normandy mix
Ice Cream


Notes:
11:02 am: Feeling pretty tight today from the strength work yesterday, especially in my upper back. I wrote a few words last night about taking it easy today, which I still think is a good idea. I'll make it a game time decision though. But, it makes sense to go easy today and then take tomorrow off.

2:00 pm: I got a small cup of this spicy chicken tortilla soup at lunch. Didn't see anything on the ingredients list that looked non-compliant, but even if there was a little bit of flour or something in there, it was a pretty small cup of soup. The calories estimate above is a guess based on an online reference, which said 156 calories. I rounded up. Today's salad was a bit smaller as well, so I adjusted downward to 700 calories.

3.6.2013 11:20 am: Just adding this quick note on the workout listed above. I very specifically DID NOT do the accompanying metcons (yes, there were 2). In fact, it was all I could do to get myself in the door and do anything. My whole body felt tired. I knew I needed to get some deadlifts in though.

3.4.2013 - Day 22 of 90

267.4

Strength:
Power Snatches
2 at 95
2 at 115
2 at 115
2 at 115

Power Snatch Rows
3 X 3 at 135

Back Squat
5 at 155
3 at 185
2 at 205
1 at 235
1 at 245

Good Mornings
5 reps at 115
5 reps at 115
5 reps at 135

Metcon:
AMRAP 6 Minutes
5 Power Snatches (#75)
10 Pike Pushups
60 Single Skips

4 sets + 5 Power Snatches

Food:
Protein Shake (200 kcal)
Salad (800 kcal)
Protein Shake (130 kcal)
Chicken Breast (165 kcal)
Veggie Mix (100 kcal)

Total = 1395 calories

Notes:
10:12 pm: The strength stuff really wore me out tonight. I wonder if I'm still recovering from 5 days in a row last week. I think tomorrow maybe I'll do my own thing, something nice and easy, maybe spend most of the time on mobility and then do a long, slow row. 
 

3.3.2013 - Day 21 of 90, Rest Day

267.6

Rest Day

Food:
Protein Shake (200 kcal)
1 egg, Fried (110 kcal)
2 slices of bacon, thick cut (130 kcal)
25 Almonds (175 kcal)
Cottage Cheese snack (300 kcal) - blackberries, jam
Duck
Chow Mein
Broccoli Beef
Shrimp

Total = 1915

Notes:
11:34 pm: I'm crediting the assorted chinese food with 1,000 calories. I really have no idea, but I overate slightly and actually felt full, and so I'm guessing that's about right. 

3.2.2013 - Day 20 of 90, Rest Day

266.6

Rest Day but I'm feeling pretty good. I may go do a row at LAF later.

Food:
Protein Shake (200 kcal)
2 slices bacon, thick (130 kcal)
Pork Quesadilla (600 kcal)
3 scrambled eggs with cheese (350 kcal)
2 slices bacon, thick (130 kcal)
Yogurt Snack (400 kcal) - honey, jam, walnuts, blueberries, blackberries, strawberries
Diablo (400 kcal)
Ice Cream (400 kcal)

Total =  2610 kcal

Notes:
5:40 pm: Running around doing errands and stuff earlier and just got tired. So, no rowing today, not even a half-speed type deal.

3.1.2013 - Day 19 of 90, Row, Deadlifts, Power Cleans

265.4


WOD:
200m Row
3 Deadlifts (#275)
5 Power Cleans (#145)
X5

19:20

Row Splits:
40
45
46
45
44


Food:
Protein Shake (200 kcal)
Salad (800 kcal)
Protein Shake (130 kcal)
2 Chicken Thighs, Fried (500 kcal)
Broccoli 

Total = 1630 calories

Notes:
9:06 pm: I didn't make regular class today so I made up my own heavy WOD. This was a pretty good one too.

I'm pretty happy with this morning's weigh-in. I don't want to ruin it with a night out drinking and eating.