Fitness-12/29-"Sumo Thruster War", ring/rope work

Tuesday WOD

I coached the AM classes at the gym today which is always great fun. Awesome to get in with the AM crew, only a few of whom I ever exercise with because of schedules, and enjoy each other's energy. And today was no exception, the morning Jogo'ers brought it! Some very inspirational performances this morn. After the 7am class was over, I took that inspiration and got after a gnarly one with Em. I rarely workout in the morning, so it's always a good shock to the system and a good mental challenge to get amped for it. And going after it with Em stokes me up, we push each other well. And she's getting burls, look for her in 2010!

"Sumo Thruster War" was a partner wod in a "you go-I go" format but with all intervals timed so work:rest was 1:1 through-out. It looked as follows:

-Brad x 30 seconds thrusters @ 105#, Em rest

-Em x 30 seconds thrusters @ 75#, Brad rest

-Brad x 30 seconds sdhp @ 105#, Em rest

-Em x 30 seconds sdhp @ 75#, Brad rest

AMRepsAP in 20 MIN

score=215

This one finished a whole lot tougher than it started. I was pretty pleased with my effort as my goal was to average 20 reps/minute of work and I accomplished that. I was able to hit every interval unbroken although my pace slowed considerably by the end. My high round of thrusters was 14 and my low was 8. My high round of sdhp's was 18 and my low was 10. Pretty obvious here which one needs more work. Even though they need extra attention, I was still encouraged with the thrusters as they were coming off the floor, not out of the rack and it was an awesome fortitude builder to not put the bar down. Would like to go at this one again in a month or two and either go heavier and try to average 20reps/minute of work or go same load and try to average 25reps/minute of work. Stay tuned.

Finished the day with some ring and rope work. I did 5 rounds w/30 seconds rest between exercises and 60 seconds rest between rounds of:

-Max rep ring support knee tucks (trying to get knees to chest)

-12 foot rope climb-starting seated on ground

My high round of knee tucks was 14, low was 8. I wanted to go at every round of the rope without using feet but my grip was shot from the sdhp's and I ended up using my feet throughout. Another solid day. I'll probably rest tomorrow and then gear up for 3 good days in a row.

Fitness-12/28-clean and jerk, front squats

Monday WOD

Felt great to be back in the gym today after 3 full days of rest. My body was feeling pretty refreshed although my energy was down and my weight was up. In other words, I wasn't really feeling any aches or pains but I wasn't exactly feeling well fueled. Scary how 3 days of bad fuel and spotty sleep leaves you feeling, even if you were "resting." I still grunted it out and got after one today. Started with some power/strength work:

Clean and Jerks

-5 x 175

-3 x 205

-1 x 225

Front Squats

-2 x 205

-3 x 225

-6 x 245

The clean and jerks were a sub-max but heavyish warm-up to the fronts. Transitioning to the jerk out of the front squat of the clean still proves to be very challenging. It took me 3 tries to get rep 3 at 205. 225 went up pretty easy after making some adjustments and getting the rep at 205. I'm probably good for 10 reps @ 205 with a push-press out of the rack-just to give you an idea of how difficult the jerk is for me coming out of the clean. It's getting better though. My strength in the bottom of the front squat is improving, slowly, but improving none-the-less. 6 reps at 245 was brutal for me. Just have to keep grinding.

I finished with a good bit of muscle-up and hspu work. Solid day.

Fitness-12/24-snatch, deads, bench, hspu/rope/thruster

Christmas Eve

After taking Wednesday off as a rest day and with a few days planned off for Christmas, I went in to the gym this morning to get after it. Started with about an hour of strength work. It went as follows:

Snatch
-3 x 130
-3 x 150
-3 x 165

Deads
-3 x 285
-3 x 305
-15 x 335

Bench
-3 x 175
-3 x 205
-9 x 225

The snatch was sub-max and a great warm-up going into the deads. 15 reps at 335 on the deads felt like death, this was a painful effort. Honestly, after 5 reps I didn't think I'd make it very much further, was having one of those kind of days. But just decided to keep pulling. The reps prob didn't look great but this was a great mental effort if nothing else. I think I had 10 or 11 reps in me at 225 on the bench but I was in the gym by myself and didn't want to be foolish. The 9th went up slow and I decided to rack it. Press strength continues to improve which is promising.

I finished the day with a productive little circuit, un-timed. I did the following work with 30 second timed rests between each exercise and 1 minute timed rest between each round:

Round 1
-max hspu w/1 abmat
-12ft rope climb, no feet
-20 thrusters, 115#
-12ft rope climb, hands and feet

Round 2
-max hspu w/1-2 abmats
-12ft rope climb, no feet
-15 thrusters, 135#
-12ft rope climb, hands and feet

Round 3
-max hspu w/2 abmats
-12ft rope climb, no feet
-10 thrusters, 155#
-12ft rope climb, hands and feet

This little line-up proved more difficult than I'd thought it'd be. Body weight skills continue to improve which is motivating. Still lots of work to do.

Fitness-12/22-OPT WOD

Tuesday

Went after a short, intense one today. This little line-up was from OPT's (James Fitzgerald) website, one of CrossFit's elite. Not only is he an amazing specimen, he's legit when it comes to programming exercise and performance. So, every once and a while, we give his stuff a go. Today's workout consisted of two very short wods separated by a 5 minute rest. Looked as follows:

Perform 7 rounds of the following complex with 95# afap:

-1 x power snatch

-1 x snatch balance

-1 x ohd squat

-1 x hang squat snatch

time=1:15

5 minutes rest, then-

Perform as many reps as possible in 3 minutes of:

-3 x pullups, chest to bar

-3 x burpees

score=47

The snatch complex was right in my wheel house. I never even lost my hook grip. The only way I could've done this one faster is with smoother transitions between a few of the movements. As for the pulls and burpees, I think I did more than this but I lost count towards the end and when in doubt, most honorable to guess low. I never really stopped during this one either but the pulls got slow during that third minute. Overall, a nice short burst today. Fairly light, but good intensity. I'll get after one more session tomorrow before taking a couple days off for Christmas. Stay tuned.

Fitness-12/21-press, clean and jerk, front squats

Monday

I took Sunday off and got a good bit of leisurely rest. And the great news is that after taking the second half of Saturday easy as well, I woke up today with no pain or discomfort in my neck. I honestly went from not being able to turn my head to the side or hardly look at the ceiling to no pain in a day and a half. Amazing how capable the body is of healing itself. Went after some strength work in the gym today.

Press

-3 x 115

-3 x 130

-7 x 145

Clean and Jerk

-3 x 160

-3 x 185

-3 x 205

Fronts

-3 x 215

-7 x 235

Wasn't feeling strong today but still made the most of it. Warmed up for a bit and used a sub-max clean and jerk as a warm-up to the fronts. Getting stronger at the squat clean and jerk as a combined movement. I've jerked 275# before off of the rack but coming out of a front squat, I think the most I've ever jerked is 235 or 240. It's a transition that's way tougher than it sounds.

I'll continue to work on it.

Finished the day with some productive muscle-up and handstand work.

Fitness-12/19-snatch, deads, bench, "Ten Five"

Saturday

Woke up this morning still feeling tight and sore in that upper back/neck but markedly improved. Went into the gym for a big morning. Started with some strength:

Snatch

-5 x 125

-5 x 140

-5 x 160

Deads

-5 x 245

-5 x 280

-15 x 320

Bench

-5 x 165

-5 x 190

-10 x 215

The snatch wasn't max-effort, just a good active warm-up to the deads. I'd hoped to hit closer to 20 on the last set of deads but the body wasn't having it. Still a good effort. I failed on rep 11 @ 215 on the bench. We've been benching just as supplement and I don't care much about it. But it is getting stronger.

After the strength work, we went after a gnarly one. The "Ten Five" was a 800m row immediately followed by 9 to 1 push-press (155#), 1 to 9 front squats (155#), and 5 chest-to-bar pull-ups (body weight) for time. It went as follows:

-row 800m then...

-9 push press, 1 front squat, 5 pullups

-8 push press, 2 front squats, 5 pullups

-7 push press, 3 front squats, 5 pullups

-6 push press, 4 front squats, 5 pullups

on down to...

-1 push press, 9 front squats, 5 pullups

time=22:09

So, you were basically doing 10 reps of barbell work followed by 5 ctb pull-ups for 9 rounds. It was rough and I wasn't happy with my time at all. I rowed a mellow 800m, about 1:45-1:50/500m pace, because I knew I'd need some gas going into the barbell work. I got to the barbell work breathing easy and started slaying the barbell. All was well until I got to the round of 5-5-5. I was only about 8 minutes in at this point and I made it through the 5 push press/5 fronts without putting down the barbell. Banged out 5 quick pulls and then absolutely died. Hit the wall HARD today. Ended up having to lay down between every round from that point on. I think to be competitive, this workout needs to be finished close to the 15 minute mark. I plan to try this one again in the near future. It was good to "get humbled" today at the gym. I'm feeling more inspired to work harder.

Fitness-12/18-active rest

Thursday

I had a big day at the gym planned but when I woke up this morning, I knew it wasn't to be. My upper back and neck (from whatever I did when I felt a twinge on Tuesday jumping rope) were hurting good. I'd gone to sleep in pain, hoping I'd wake in the morning feeling good. Instead, I tossed and turned all night and woke up feeling worse. I spent most of the day on the couch resting up and then decided to go into the gym about 8pm and take myself through a thorough warm-up and some nice and light active rest work. I went through a ton of different, light-load movements. The only "work" I did (not timed) was:

-1k row

then, 5 rounds of:

-10 ghd hip extensions

-10 ghd situps

-200m row

I went through this nice and mellow, with no rests, but very slow and methodically. It felt good and really helped to loosen me up. I finished with some serious stretch and foam roll work.

Fitness-12/17-press, run

Thursday

I rested yesterday and my body feels good aside from the fact that it appears I've pinched a nerve/pulled a muscle in my upper back/neck. It's more annoying than anything else and only limits my range of motion from the neck up. Turning my head side to side is rough as is looking up. Started with some press work today anyway.

-5 x 105#

-5 x 125#

-8 x 140#

Was trying to rep out 140 as many times as possible and was disappointed to fail on rep 9. But, my press continues to improve. Felt the upper back for sure but really don't think it held me back much.

After the press, I went after some running intervals with a work:rest ratio of 1:1. My intervals looked as follows.

400m-1:39

400m-1:33

400m-1:32

400m-1:29

I went after these about 85% intensity. On the first one, a car pulled in front of me as I was rounding a corner, hence the 1:39.

I finished the day with some ring-dip work. Productive day, hopefully the back heals.

Fitness-12/15-deadlift/burpee, "Annie"

Tuesday

Went after 2 shorter met-cons today separated by a 5 minute rest. The first wod was the burpee/deadlift wod from the 2008 CrossFit Games. It was 5 rounds of the following for time:

-5 x deadlifts, 275#

-10 x burpees

time=3:36

After exactly 5 minutes rest , I did "Annie" for time. She is 5 rounds, 5o-40-30-20-10, afap of:

-doubleunders

-abmat situps

time=8:21

TOTAL WOD TIME (with rest included)=16:53

Not too bad here. I smoked the dl/burpee wod. But "Annie" smoked me. This was a little over 1 minute slower than my previous PR. I realized today sit-ups are actually a weakness. Time to spend more time on the abmat and ghd.

Fitness-12/14-clean and jerk, front squats

Monday

I felt pretty good coming into the gym today after a few days of rest. The only thing keeping me from feeling great was a weekend of poor nutrition/too much alcohol (I was in a wedding on Friday night). I still went after it.

Started out with clean and jerks and transitioned to front squats:

Cleans

-5 x 145#

-5 x 175#

-5 x 195#

Fronts

-5 x 200#

-8 x 225#

Not a bad session here. I used the clean (squat) and jerks to warm-up to the front squat. The last set at 195# was tough but sub-maximal, prob about 85%. On the fronts, I was hoping for 10-11 reps at 225# but failed on rep 9. Next time.

A short session today. I finished with muscle-up and handstand work. Good day.

Fitness-12/10-"Elizabeth" , "Josh"

Thursday WOD

With rest on Wednesday and then Friday through Sunday planned off, I went after it today in the gym. "Elizabeth" was up first. She's 3 rounds, 21-15-9, afap of:

-squat cleans, 135

-ring dips

time=12:39

I burned right through the cleans. Ring-dips held me back. But I'm improving. Last time I did this one, I was up over 20 minutes. I'd like to get this one about half the time it took me today.

Next I went after "Josh." Another Hero WOD which usually means ouch. "Josh" is the following afap:

-21 ohd squats, 115# (normally 95#)

-42 pullups

-15 ohd squats, 115#

-30 pullups

-9 ohd squats, 115#

-18 pullups

time=8:58

Not bad here but not great either. I upped the weight from Rx and didn't have any problem going unbroken on the overheads. Pull-ups certainly slowed me down.

I worked on a number of other lifts/skills before, between, and after these 2 wods. But they were the meat of my session. It was productive.

Nutrition-Update

Tuesday

I realize this is probably getting old by now. I've just been in a place lately where I've been a little apathetic in regards to my diet and because of this, I usually don't end up making time to blog. Don't get me wrong, I still care about what I put in my body and I've not been eating horrible. But, and I think it's just the time of year (with party's and get togethers galore), I've just been allowing myself a little more slack. My weight is up a few pounds as a result but amazingly, my performance in the gym is significantly increased. Which excites me to buckle down nutritionally because I do believe when all cylinders are firing/aligned (diet, rest, exercise), you set yourself up to be your best. With Christmas a week away and New Years right after that, I plan to continue on this "easy" streak when it comes to fuel...but come January 1, 2010, it's on! That's two months out from the 2010 CrossFit Games Sectional Qualifier and certainly time to get disciplined. So, stay tuned for quality intake come 1/1/2010. And I mean it this time.

Fitness-12/8-"Fran", ring support work

Tuesday WOD

Went after a CrossFit classic benchmark today. "Fran," one nasty girl. I was excited for this one since the last time I'd gone after it about a month or so back, my watch shut off during my final round. And I was working on a mean time. I was anxious to see what the clock would say today. "Fran" is 3 rounds, 21-15-9, of the following afap:

-thrusters, 95#
-pullups

time=3:27

This was a huge pr and big step in the right direction. My work capacity is really starting to get there. I made it through all 3 sets of thrusters and the first set of pull-ups unbroken. We'll probably see this one again in a few months and I'd like to complete the whole wod unbroken. At this point, doing more pull-ups unbroken will be the only way I can improve my time. A good goal.

I finished the session with some productive ring-support/l-sit work.

Nutrition-12/8

Tuesday

sleep: 8.5 hours on the night

10am

-2 cups coffee, black

-3 hardboiled organic eggs

-3 links isernio's extra lean all natural chicken sausage

-large banana

-6 oz. strawberries

-1 cup organic whole milk

-1.2g epa+dha

1pm(old town cafe)

-3 eggs omelet w/~3 oz. bacon

-bowl of mixed fresh fruit, ~6 oz.

4:15pm(post wod recovery)

-48g CHO, 15g Prot, 4.5g Glutamine

8pm(Friends' Christmas Party, splurged but in moderation)

-apple cider

-mulled wine

-oatmeal raisin cookie

-mild white cheddar w/pesto

-2 tangerines

-fudge

-raspberry filled chocolate (trader joes)

10:30pm

-1.5g epa+dha

-1 cup organic whole milk

-75 oz. water on the day

Fitness-12/7-cleans, front squats, row

Monday

Started today with some more strength work. Kept it light as we're taking this week to de-load and since it was light, I moved through it fast. I felt good to move quick through some light/sub-maximal loads.

Cleans

-2 x 5, 95#

-2 x 5, 115#

-2 x 5, 135#

Fronts

-5 x 135#

-5 x 145#

-5 x 170#

After the strength work, went after some row intervals. It was the following intervals with a work:rest ratio of 1:1. My interval times are next to each distance and the total time for the wod is below:

800m=2:30

500m=1:33

500m=1:36

200m=00:35

200m=00:36

200m=00:35

time(work+rest)=14:50

Finished with some very productive muscle-up and handstand work.

Nutrition-12/7

Monday

sleep: 7 hours on the night

8am

-triple 16 oz. americano, black

3:30pm(fasted food until this meal)

-7 oz. chicken breast

-1/3 cup walnuts

-large banana

-3 oz. dried apricots

-2g fish oil

6:45pm(post wod recovery)

-48g CHO, 15g Prot, 4.5g Glutamine

7:15pm

-9 oz. chicken breast

-1/4 cup walnuts

10:20pm

-5 oz. extra lean black forrest ham

-2 oz. smoked gouda

-1 cup organic whole milk

-1.5g epa+dha

-105 oz. water on the day

Fitness-12/3 thru 12/6

A quick update of the training I've done since Thursday, 12/3, which was a rest day.

Friday 12/4

Perform as many rounds as possible, distance on the rower, of each couplet in 5 minutes, taking two minutes rest between efforts:

-9 x thrusters, 115#
-9 x pullups

score=4 rounds+9 thrusters+3 pull-ups

-Max rep ring dips
-20 x double unders

score=5 rounds + 15 double unders, 17 total ring dips(these need serious work)

-row max distance

score=1450m

This was a difficult wod, I went for it on the first 5 minute round of thrusters and pull-ups and was toast the rest of the wod, having a hard time recoverig during the two minute rests. And I was straight gassed when I got to the rower but still went after it hard. Definitely was down for a while after this one.

Saturday 12/5

Went after the Lumberjack 20 afap. I went in a bit different order than the wod calls for and went a little heavier on the cleans because we had a big crew in the gym and had to switch it up.

-20 x kb swings, 32kg
-run 400m
-20 x deadlift, 275#
-run 400m
-20 x ohd squat, 115#
-run 400m
-20 x burpees
-run 400m
-20 x pullups, chest to bar
-run 400m
-20 x box jumps, 24"
-run 400m
-20 x db squat clean, 50#
-run 400m

time=26:07

I was mowing this one down until I got to box jumps, fired out 4 of them in as many seconds and then just about puked, my stomach and heart felt like they were in my throat. It was as gnarly a wall as I've ever hit. Was happy I was able to grind through the rest, a good fortitude builder.

Sunday 12/6

Went after a run around Lake Padden afap. The loop around the lake is 2.6 miles with intermittent hills of varying length and grade.

time=19:55

Was pretty stoked with this effort. I'd not run this one for time in a couple months and my previous best was 22:00 flat. A solid improvement here. It was cold.

Nutrition Update-12/7/09

Nutrition 12/3 thru 12/7

Once again, I've fallen off the blog wagon. I rested on Thursday 12/3 and that included a good bit of rest from food. I fasted for the better part of the day. And since that time, I've continued to eat well but have had some splurges. Namely pizza and red robin and too much beer over the weekend. I fasted the better part of yesterday, 12/6, finishing the night with a solid 6 block meal. Today, 12/7, I've been fasting food to present and will have my first meal about 3-4pm. I'll look to eat well through Thursday at which point all bets are off as I participate in a good friend's wedding festivities Thursday eve and Friday. And, I've decided, I'm going to maintain a pretty loose diet, with random splurges here and there, until the New Year. At that point, I'll look to go pretty strict in prep for February's CrossFit Game's Sectional Qualifier. Stay tuned for this week's nutrition

Fitness-12/2-press, deadlifts, "Qualifier WOD", ring-dip work

Wednesday

Started today's session off with some press and deadlift work. My sets looked as follows:

Press

-5 x 120#

-3 x 135#

-6 x 150#

Deadlift

-5 x 275#

-3 x 315#

-12 x 350#

I wasn't too satisfied with either effort but it was good work none the less. My goal was 7-8 reps @ 150 on the press but I failed on 7. I was hoping to hit 15 reps @ 350 on the deads as I hit 15 @ 330 last week. All reps were touch (under control, no bounce) and go, no rest, and my grip failed on the 12th. I do think I could've ripped out 1-2 more had my grip hung in there, 15 might've been a stretch.

After the strength work, went after last year's regional qualifier wod for time, subbing pull-ups for muscle-ups. It was 5 rounds for time of:

-9 pullups, chest to bar

-30 wallball, 20#/10ft

-6 sdhp, 135#

time=12:56

I was fairly happy with this effort, a couple minute improvement from the competition. But still disappointed I can't RX the muscle-ups. I've finally started giving them the attention they deserve though and after only 2 weeks of extra work, I already feel I'm pretty close.

I finished the session with ring-dips EMOTM: score=6 rounds

Pretty wiped after this one, got a good bit accomplished today.

Nutrition-12/2

Wednesday

sleep: 7 hours on the night

7am
-6 oz. extra lean black forrest ham

-1/4 cup walnuts
-3 oz. dried apricots
-large banana
-1 cup organic whole milk
-650mg ca, 250iu vit d3
-600mg epa+dha

8am
-triple 16 oz. americano, black

11:15am
-spinach salad w/ ~4 oz. spinach, ~3 oz. bacon, 1 hardboiled egg, ~ 2 oz. tomato, NO dressing
-1/4 cup walnuts
-2 kiwi fruits
-medium apple

3:15pm

-4 oz. chicken breast

-1/4 cup walnuts

-2 oz. dried apricots

-large banana

7pm(post wod recovery)

-1 pint 1% chocolate milk=54g CHO, 16g Prot

-3 oz. chicken breast

9:10pm

-6 oz. chicken breast

-2 oz. smoke gouda

-8 oz. strawberries

-6 oz. carrots

-2 oz. dried apricots

-1 cup organic whole milk

-350mg ca, 150iu vit d3

-1.5g epa+dha

-114 oz. water on the day

Fitness-12/1-"Sixty Shuffle," ring support work

Tuesday WOD

Today we started with met-con called the "Sixty Shuffle." It was 5 rounds of the following afap:

-30 abmat situps, anchored
-20 pushpress, 45#
-10 pushups
-run 200m

time=14:50

I was frustrated with myself as after this one. I knew I could've, and should've, pushed myself harder. I now vow to make it my goal to never be able to say I could've gone harder after a workout. Time to start leaving it all out there and getting comfortable with pain.

I finished the evening with 5 x max time knee tuck ring support holds with 1 minute rest between each effort.

Nutrition-12/1

Tuesday

sleep: 8 hours on the night

8am

-1 cup organic whole milk

-650mg ca, 250iu vit d3

-2g fish oil

8:30am

-triple 16oz. americano, black

11:30am(fasted food until this meal)

-8 oz. chicken breast

-4 oz. dried apricots

-medium apple

-1/4 cup walnuts

4:30pm (post wod recovery)

-33g CHO, 10g Prot, 3g glutamine

9:15pm

-6 oz. extra lean black forrest ham

-2 oz. chicken breast

-2 oz. tj's smoked gouda

-1/4 cup walnuts

-8 oz. strawberries

-6 oz. carrots

-1 cup organic whole milk

-1.5g epa+dha

-650mg ca, 250iu vit d3

-114 oz. water on the day

Fitness-11/30-clean and jerk, front squats, mu/hspu work

Monday

Started off with some clean and jerk work using it to warm up to front squats. My sets looked as follows:

Squat Clean and Jerk

-5 x 165

-3 x 185

-1 x 210

Fronts

-3 x 215

-7 x 240

All sets were sub-maximal except for the set of fronts at 240 in which I was going for broke. I'd hoped to hit 10 reps and 7 stoned me. Next time

Finished the day with 5 rounds un-timed, 1 minute rest between rounds, of:

-Max rep false grip ring pulls

-Max rep deep ring dips, no kip

-5 x kneeling muscle-up transition

-Max rep hspu's using abmats

-Max effort handstand hold

A good day at the gym.

Nutrition-11/30

Monday

sleep: 7 hours on the night

I realize I've been awol again, my apologies. No excuses, I just haven't been making time to blog. In my defense, my schedule lately has been all over the map. But with Thanksgiving behind us, I plan on buckling back down in regards to nutrition and that means consistent blogging. My training lately has been good, I've been going after it hard again for the past couple of weeks. I feel like I'm on the verge of some big gains/improvements in my overall fitness. Re-committing to good nutrition will no doubt fuel that fire.

7am

-12 oz. coffee, black

8am

-double 12 oz. americano, black

3:15pm(fasted until this meal)

-6 oz. chicken breast

-1/3 cup walnuts

-4 oz. dried apricots

-medium apple

-1.2g epa+dha

7:30pm

-4 oz. dried apricots

-1.2g epa+dha

8:45pm

-6 oz. chicken breast

-2 oz. smoked gouda (finishing off weekend splurge food)

-8 oz. strawberries

-6 oz. carrots

-1/4 cup walnuts

-2g fish oil

-1 cup organic whole milk

-100 oz. water on the day

Fitness-11/17

Tuesday WOD

Started out the day with a run and row un-timed and about 75% effort:

800m run=3:30ish
1000m row=3:45ish

From there, went after a 5 rounder of the following, un-timed and also at about 75% effort:

-5 x R/L single leg barbell RDL, 135#
-5 x R/L KB renegade row, 24kg
-5 x R/L KB single arm push press, 24kg
-10 x ring support knees to chest
-5 x TRX bent knee bridge
-5 x TRX leg curl
-5 x TRX straight leg bridge

Went through this one nice and paced, never stopping, but moving slow between exercises, again about 75% effort. Finished right around the 20minute mark. Topped off the workout with 3 max ring support holds, 1-2 minute breaks between efforts. A productive day at the gym, continuing with a recovery week in the cycle. A few more days of active rest work and then we'll ramp it back up.

Nutrition-11/17

Tuesday

sleep: 8 hours on the night

7:45am

-3 links isernio's extra lean chicken sausage

-3 hardboiled eggs

-3 oz. dried apricots

-large banana

-1 cup organic whole milk

-2g fish oil

-650mg Ca, 250iu vit d3

8am

-12 oz. coffee, black

12:45pm

-6 oz. chicken breast

-1/4 cup walnuts

-6 oz. carrots

-medium apple

-2g fish oil

4:30pm(post workout recovery)

-"recoverite"=48g CHO, 15g Pro, 4.5g glutamine

8:40pm

-4 oz. turkey breast

-3 oz. chicken breast

-1/4 cup walnuts

-3 oz. dried apricots

-large banana

-4g fish oil

-350mg Ca, 150iu vit d3

-100 oz. water on the day

Fitness-11/16-squat cleans, front squat, hspu

Monday WOD

I'm back on the blog and plan to buckle down and get back to staying up to date. Expect less detailed logs though as I've started to feel I'm spending way to much of my evening (and day for that matter) on the computer. So, I'll continue to log my fitness efforts but without as much explanation unless absolutely needed.

Today's work went as follows:

Squat Cleans

-5 x 145

-5 x 165

-5 x 185

Front Squats

-5 x 190

-8 x 215

The squat cleans were basically warm-up for the front squats. The front squats were light but the last set was for reps, aiming to stop 1reps short of failure. Failure is not the goal here, just close. Think 95%. Rep 8 at 215 was tough and it'd a been an absolute dog fight for me to rip off a 9th. So I racked it.

After did 3 rounds un-timed of:

-10 x r/l step ups, 24" box

-10 x hspu w/2-3 abmats

-10 x recline pull-ups

-10 x knee tucks

-run 200m

Finished the day with 5 max handstand holds with 1 min rest between efforts

Nutrition-11/16-I'm back on it

Monday

sleep: 6.5 hours on the night (but 9+ the night before)

8am

-1 lrg link isernio's extra lean chicken sausage

-large banana

-3 oz. dried apricots

-1/4 cup walnuts

-2g fish oil

-1 cup organic whole milk

9am

-double 16 oz. americano, black

12:15pm

-5 oz. turkey breast

-1/4 cup walnuts

-medium apple

-2g fish oil

3:50pm

-3 oz. turkey breast

-large banana

-1/4 cup walnuts

-2g fish oil

6pm(post workout recovery)

-"recoverite" 48g CHO, 15g Prot, 4.5g Glutamine

-4 oz. turkey breast

8pm

-4 oz. turkey breast

-1 link isernio's extra lean chicken sausage

-1 hardboiled egg

-12 oz. butter nut squash sauteed in 1 tbsn evoo

-1 cup organic whole milk

-1000mg ca, 400iu vit d3

-2g fish oil

10pm

-1 piece homemade pumpkin pie (roommate love)

-1 cup organic whole milk

Fitness and Nutriton-11/12/09-"The Em"

Thursday

I'm back to blog land. My computer's back up and running. And, best of all, my body is starting to feel good again. I've been in a bit of a slump the past month or so. I've felt tired, weak and just not up to snuff. Not to mention I haven't been recovering well from workouts and my body just seems to hurt, a banged up shoulder doesn't help. But for the past couple weeks, I've took it pretty easy. A day on, a day or two off. And today was the first day I felt "normal" in a while. The workout went well. And my nutrition was good today too. I've been pretty sloppy nutritionally lately and that, no doubt, has played a big part in me not feeling well. But, for whatever reason, the motivation to be gnarly, both fitness-wise and nutritionally, hasn't been there. Fortunately, I feel like the motivation's returned and after a near perfect day today, I'm pumped to get back on track. I'll eat well tomorrow but will likely splurge a bit this weekend as I attend a bachelor party for a good buddy down in Seattle. But, come Monday, I plan to go on the straight and narrow and will make a return to blogging my nutrition. I'll go pretty strict until Thanksgiving before I have a splurge meal. From there, we'll see how hardcore of a streak I decide to go on when the time comes.

As for the fitness, today's come back wod was a good one. "The Em" (Emilie's favorite workout, hence the nickname) is 5 rounds for time of:

-15 deadlift, 135#

-12 hang power cleans, 135#

-9 front squats, 135#

-6 jerks, 135#

time=15:37

Like I said, this was the best I've felt in weeks. But it was still SLOW. I did this workout last december when I was 5o pounds heavier in 14:45. And today, it didn't seem the weight on the bar felt any heavier than it did then, surprisingly. I moved through the first 3 rounds in 7 minutes. I was cruising. And then I crashed, the weight honestly didn't feel that heavy. My work capacity just wasn't there. I've never been so winded from a barbell workout in my life. But again, I'm back on track and feel like if I saw this one in a couple weeks, my work capacity would be back to the level where I might challenge that 10-12 minute time range. I'm excited to be feeling good again.

Nutrition and Fitness Update

Tuesday

My computer's still on the rack, nothing major but the tech guy didn't have time to get it finished today. I have a second here to throw a little update to blog land on a roomie's computer. My nutrition has been pretty stellar minus beer and a little finger food on halloween night and a homemade omelet from a roommate on Sunday. Aside from those misgivings, my eating's been pretty legit. I will tell you I've been allowing myselft to eat cheese and that will come to an end as soon as I'm done with my current supply. The extra calories have been beneficial as I've continued my pursuit to gain strength but I can tell it's hard on my digestion and not the best fuel for this body. I just freaking love cheese man. But no more. I will continue to utilize whole milk for some extra calories though, that seems to be treating me pretty well. Here's an update on my last few workouts:


Friday

On Friday I went after the following, going for as many rounds as possible in 20 minutes:

*wearing 40# vest*
-5 x ring pushups
-10 x situps
-15 x squats

score=9+5 push+6 situps

Not bad here, I was only able to make the first two rounds unbroken on the push-ups. That 40# vest got heavy in a hurry. I should have cleared 10 rounds but was taking to much rest in the early rounds. I picked up the pace towards the end actually but since I was failing on the push-ups, I couldn't catch up. A good wod none the less. I finished with 5 max effort support holds on the rings with 90 seconds rest between each one.


Saturday

Went into the gym Saturday morning feeling it but still wanting to get some work in. Got good and warmed up, rowed a moderate (maybe 70% effort) 1k. Then decided to go after some max effort false grip pull-ups on the rings. My sets looked as follows:

-5 x body weight
-3 x 4kg
-3 x 4kg
-2 x 8kg
-1 x 12kg

This wrecked me and was a fight. The last two sets, I didn't get my hands to my chest on the reps, just came as close as I could. I was able to get full extension at the bottom of the reps, turning my hands out, without losing my false grip which is a step in the right direction. Unfortunately, this range of motion wreaked havoc on my shoulders and I definitely tweaked my left one.

Two hours after I left the gym, I got after a run around lake padden with a friend. The loop around the lake is 2.6 miles but we took off on some trails so I'm not sure on the distance. We ran for a little over a half hour in total. It was a good workout.


Monday

After resting on Sunday, was feeling pretty rested and ready to go on Monday. Got to the gym and wanted to start with some press work. Got good and warm and started my warm-up sets. My left shoulder was still feeling it from the false grip pulls on Saturday. It didn't hurt too bad but definitely was lacking strength through the range of motion. I did 2 reps at 155# and stopped. It just wasn't a good idea to continue. Something in that shoulder needs to heal.

The wod for the day was a CrossFit Endurance running wod (learn more about CFE here) and was done with a partner. Each partner did all the intervals listed, and rested while the other was running. The workout was 3 rounds as fast as possible of the following:

-run 200m
-run 400m
-run 600m

team time=27:06

We ran hard, real hard. The guy I ran with ran well and kept my rest intervals to a minimum which was a great challenge. I was absolutely wrecked after this one. I ran every interval dang near to failure. I had all this extra work planned for afterwards but was lucky to make it to my car, seriously, I was having a hard time walking. I need to run like that more often.


Tuesday

Got to the gym today feeling it after Monday's interval wod. My calfs, hams and glutes are pretty smashed. But decided to still go after some strength work. Squats were up today and I went for 5 x 3 on the fronts and 5 x 3 on the backs. Sets looked as follows:

Fronts
-3 x 185
-3 x 205
-3 x 225
-3 x 245
-3 x 255

Backs
-3 x 245
-3 x 275
-3 x 295

I was hoping to finish at 315 or 325 on the backs but the set at 295 just about stoned me and I decided, or maybe it was my body that decided, I was done. I was happy with my effort on the fronts as a couple weeks back I was only able to get 1 rep at 250. I had to work hard for each rep at 255 but I finished it.

After the squats, got after a gnarly amrap. It was shoulder intensive and I was a bit nervous to go for it with the left shoulder ailing but I couldn't say no. "Sneak Attack" was as many rounds as possible in 15 minutes of:

-5 x push press, 135#
-7 x push jerk, 135#
-9 x burpees
-12 x box jumps, 18"

score=5+5pp+6pj

Was hoping for closer to 7 rounds but I really started failing on the jerks and just couldn't keep the pace, shoulders didn't hang strong. In hindsight, I really need to work on my jerk technique to get more out of the posterior. There's really no excuse for not keeping my round times on this one close to the 2 minute mark. Even though the transition to burpees was rough, I still went unbroken on them every round, the box jumps too. Must get better at putting weight over head.

Fitness-10/27 and 10/29-"Badger Singles", overheads, "Fran"

Tuesday

Got after a son of a gun of a wod today. Another hero workout and another grinder. It was brutal. "Badger Singles" was a take-off of the wod "Badger." It was basically the same workout but instead of going straight through, we took a two minute break after each round. It was 3 rounds as fast as possible of:

-30 full squat cleans, 95#
-30 pull-ups
-run 800m
-rest 2 minutes

time=36:06

I was bummed after this one because my body didn't seem to cooperate. I came out of the gates hard, hit all 30 cleans unbroken, hammered through the pulls and was back in from the run at 7:45. I took my rest, the clock hit 9:45 and I took off on round 2. Made it through the cleans and came off the bar on the pulls with only 3 to go in the round and my heart rate went crazy. I get bouts of tachycardia and this was some bout. I finished the pulls and tried to take off on the run but ended up basically finishing that 800m walk/run. As soon as I layed down for my rest before round 3, my heart rhythm went normal and I was able to rock round 3. My round times (with the 2 min rests taken out) were: 7:45, 14:16 and 10:05 respectively. I'd like to have this one over again.


Thursday

Started out the session today with some overhead squats. Was going for 5 x 3, looking to hit a max effort pr on the last set. It went down like this:

-3 x 175
-3 x 185
-3 x 195
-3 x 205
-3 x 215, New PR

Needless to say I was stoked with this outing. Last time I went after overheads, I failed on rep 3 at 205 and still called it a pretty good day. So today was great. My core strength and ability to stabilize are rapidly improving which fires me up. I think the press work is really paying off. Just gotta keep with it.

We went after "Fran" to round out the day. I just did this one a few weeks ago on my own so I thought about doing a different wod. But I decided to go for it and see if I could pr anyway. Ended up going after this one alone again but was still able to push myself hard. "Fran" is 3 rounds, 21-15-9, as fast as possible of:

-thrusters, 95#
-pullups

time=4:15ish

I was killing this one and putting up as mean a pace as I ever have on a workout. When I got to the bar for my last round of thrusters, I checked my watch and it had just rolled over 3 minutes. I went unbroken on the thrusters, got on the bar, hit two quick pulls and dropped to the ground. I checked my watch and it had stopped at 3:17. Apparently I'd accidentally pushed the button with the backside of my hand when I was in the front rack on the thrusters. I finished anyways, two pulls at a time and then a single to stop the clock...that was no longer running. I'm pretty confident I pr'd today but by how much noone knows? My previous pr was 4:37. I was on pace to finish under 4 minutes but I think the pull-ups took me too long to realistically say I was close, I was gassing out hard. I'll go at this one again sooner than later and make sure someone else is on the clock. I think sub-4 is right around the corner

Nutrition-10/28 and 10/29

My computer has been having some issues and I've not done well to keep a log of my nutrition elsewhere. Rest assured I've been eating pretty well and the fuel has been top notch. I'm feeling good and my fitness is already starting to reap the benefits of a cleaner diet. I'm using a roomies computer for now but should have mine up and running tomorrow. I'll look to start posting my nutrition as soon as I'm back up and running. Stay tuned.

Tuesday-10/27

Tuesday

sleep: 8.5 hours on the night

10:30am
-4 links isernio's extra lean chicken sausage
-2 hardboiled eggs
-8 oz. red grapes
-large banana
-1g epa+dha
-1 cup organic whole milk
-1/4 cup walnuts
-3 cups coffee, black

1:30pm
-triple 16 oz. amricano, black

4:30pm(post wod recovery)
-"recoverite" 66g CHO, 20g Prot, 6g Glutamine

7:15pm
-4 hardboiled eggs
-large banana
-small apple
-1g epa+dha

10pm
-8 oz. turkey breast
-1/4 cup walnuts
-6 oz. carrots
-3 oz. dried apricots
-1 cup organic whole milk
-1g epa+dha

-100 oz. water on the day

Fitness-10/26/09-press, deadlifts, "JT aka my worst nightmare"

Monday

Started out the day with some press and deadlift work. Went after 5 x 3 on the press and 5 x 2 on the deads, trying to hit max effort on the last set of each effort. My sets looked as follows:

Press
-3 x 135
-3 x 145
-3 x 155
-3 x 160
-2 x 160

Deads
-2 x 315
-2 x 365
-2 x 385

The press went well and was another step in the right direction. I'll continue to progress. The deads didn't go nearly as well and felt heavy. The effort at 385 was rough. From there I went to 405 and didn't even budge it. I decided to call it good, my back wasn't feeling strong.

After the strength work, we went after "JT." Not much to say about this one, it really is one of those wods that gives me nightmares. "JT" is 3 rounds, 21-15-9, of the following afap:

-handstand pushups
-ring dips
-pushups

time=34:59

This workout was grueling but I finished it. I did all of the hspu's with a band for assistance, everything else was as prescribed. Even though I was unable to do the hspu's legit, I still made big strides as I was able to get through the first 21 only using one band. The last time I did hspu's in a wod, I had to use two bands and quickly went to three. I think I'm close to being able to crack out a few full range hspu's band free. It's been a goal for a while so I'm stoked to keep working at it and cross it off the list in the near future.

Nutrition-The Weekend and 10/26

The Weekend



Well, I fell off the wagon over the weekend. I went to the UW vs. Oregon game and in the presence of good beer and good finger food, I caved. I don't recall exactly what all I had but think dark beer, chips and cold cuts. It was good. On Sunday, I fasted for a better part of the day. I had two solid meals and all was good. But I ended up getting ravenous about 9:30pm and decided I needed another splurge. Weak I know but sometimes you've got to take it easy on yourself. I ended up at the store and upon returning home, devoured 1 pint of hagen daz and half a bag of tortilla chips with guacamole. It wasn't great but it could've been worse.




Monday


sleep: 6.5 hours sleep on the night

8am
-triple 16oz. americano, black

11am(fasted until this meal)
-2 hardboiled eggs
-2 links isernio's extra lean chicken sausage
-1/4 cup walnuts
-6 oz. carrots
-large apple
-1g epa+dha


3:30pm
-6 oz. chicken breast
-1/4 cup walnuts
-large banana
-1g epa+dha


7:30pm(post wod recovery)
-"Recoverite" 48g CHO, 15g Prot, 4.5g Glutamine
-1 hardboiled egg
-4 oz. chicken breast
-2 oz. dried apricots
-1g epa+dha


9:30pm
-7 oz. chicken breast
-1/4 cup walnuts
-7 oz. black berries
-3 oz. dried apricots
-1g epa+dha
-1 cup organic whole milk

11pm
-3 oz. medium cheddar cheese
-1 cup organic whole milk
-1g epa+dha

-120 oz. water on the day

Nutrition-10/23

Friday

sleep: 8 hours on the night

11:30am

-16 oz. coffee, black

-2 hardboiled eggs

-1 large link isernio's extra lean chicken sausage

-1/4 cup walnuts

-large banana

-small apple

-1 cup organic whole milk

-650mg ca, 250iu vit d3

-1g epa+dha

4pm

-4 oz. new york strip

-1/4 cup walnuts

-large banana

-1g epa+dha

8pm

-~12 oz. chicken (costco rotisserie, yikes)

-1/4 cup walnuts

-3 oz. dried apricots

-4 oz. fresh blackberries

-1g epa+dha

100 oz. water on the day

Fitness-10/22-deadlifts, "Mini-Nancy"

Thursday

After a rest day Wednesday, I came into the gym with a lot of energy but my body still hurting pretty good from Monday and Tuesday's work. Today ended up being a grind but one that I fought through. Started it out with ME deadlifts at 5 x 3. Sets looked as follows:

-3 x 315

-3 x 335

-3 x 355

-3 x 375

-2 x 385

I'm getting stronger but still have a ways to go as I'm about 30 or 40 pounds below my previous best. I should've gone for the 3rd rep at 385 but rep 2 came up slow and I felt like I rounded out which was enough to call it good. 

After the deads, I went after "Mini-Nancy." It was 3 rounds afap of:

-400m run

-15 overhead squats, 115#

time=7:19

I was bummed not to go sub-7 here as I had a legitimate chance, just couldn't keep the pace on the 3rd run. But was still otherwise pleased, especially since I went after this one alone and without anyone to chase. I pushed myself hard. All the squats were unbroken and couldn't have been much faster. Just need to continue to improve my conditioning in regards to locomotion. 

Nutrition-10/22

Thursday

sleep: 7 hours on the night

8am

-1 large link isernio's extra lean chicken sausage

-2 hardboiled eggs

-large banana

-small apple

-1/4 cup walnuts

-1 cup organic whole milk

-650mg ca, 250iu vit d3

-1g epa+dha

10am

-8 oz. coffee, black

12:15pm

-4 oz. new york strip

-1/4 cup walnuts

-large apple

-6 oz. carrots

-1g epa+dha

4:30pm(post wod recovery)

-"Recoverite" 48g CHO, 15g Prot, 4.5g Glutamine

-4 oz. new york strip

-1/4 cup walnuts

-1g epa+dha

8pm

-4 oz. new york strip

-1/4 cup walnuts

-large banana

-1g epa+dha

10:15pm

-3.5 oz. baked cod

-2 hardboiled eggs

-6 oz. carrots

-6 oz. red grapes

-1 cup organic whole milk

-350mg ca, 150iu vit d3

-1g epa+dha

-126 oz. water on the day

Nutrition-10/21

Wednesday

sleep: 7.5 hours on the night

7:15am

-1 large link isernio's extra-lean chicken sausage

-2 hardboiled eggs

-1/4 cup walnuts

-large banana

-small apple

-650mg ca, 250iu vit d3

-1g epa+dha

8:15am

-double 12 oz. americano, black

11:30am

-4 oz. new york strip

-1/4 cup walnuts

-6 oz. carrots

-medium apple

-1g epa+dha

3:15pm

-4 oz. new york strip

-1/4 cup walnuts

-large banana

-1g epa+dha

6:30pm

-4 oz. new york strip

-1/4 cup walnuts

-10 oz. red grapes

-1g epa+dha

8:30pm-11pm(out with the boys)

-1.5 oz. Talisker single malt

-1.5 oz. Oban 14yr single malt

-3 sessions black, 11 oz. 

11:30pm(this is what happens late at night after you've drank)

-4 oz. new york strip

-1 large link isernio's extra-lean chicken sausage

-1 hardboiled egg

-2 oz. provolone cheese

-1 cup organic whole milk

100 oz. water on the day

Fitness-10/20/09-thrusters/squat clean/fronts/backs, push-up test, row test

Tuesday WOD

Got after it today. Started with more strength work we call the "Trifecta." Thrusters-squat cleans-front squats. And then I got the bright idea to add back squats into the mix. My sets and reps looked as follows:

Thrusters
-7 x 115
-7 x 155

Squat Clean
-5 x 185
-5 x 205

Fronts
-3 x 225
-3 x 235
-1 x 250

Backs
-5 x 225
-5 x 255
-5 x 275

Wasn't feeling that strong today, especially towards the end of my sets as fatigue was taking its toll. But, it was still an improvement. The thrusters weren't max effort, meant to be more of a patterning warm-up. I think I'm good for 7 x 185-205 there. Squat cleans were suprisingly tough today, I was feeling it. The front squats were heavy but I really thought I'd be good for 3 @ 250. I fought the second rep for about 10 seconds and ended up dumping it. Next time. The back squats ended up being about 90%. My legs were toast at that point and max effort didn't seem wise.

After this, I went after a push-up test on the rings. Test was un-timed and going for max reps possible before failure. Standards: break in plank consitutes failure, toes at same level as hands (feet up on box), shoulders break the plane of the hands on the descent, full extension of the elbows at the top.

score=15

This one wrecked me after all the press work yesterday. I felt great through 12 reps and then, quite literally, failed hard. I'll look to give this one a go again in a few days when I'm fully recovered.

Finished the day with a 500m row test for time.

time=1:24:7

Not bad here after 10 sets of squats. Missed my pr by just over 1 second though. Last time we tested, I put up a 1:23:3. My lungs were there today but my legs and back weren't. I have a lofty goal of a sub 1:20 for the 500m. Some day.

Nutrition-10/20

Tuesday

sleep: 8 hours on the night

8:15am

-4 oz. wild sockeye salmon burger

-1/4 cup walnuts

-large banana

-2 oz. dried apricots

-650mg ca, 250iu vit d3

-1g epa+dha

10am

-double 12 oz. americano, black

12:45pm

-6 oz. new york strip

-1/4 cup walnuts

-6 oz. carrots

-small apple

-1g epa+dha

4:15pm(post wod)

-Recoverite drink; 48g CHO, 15g Prot, 4.5g glutamine

-4 oz. wild sockeye salmon burger

-1/4 cup walnuts

8:20pm

-4 oz. new york strip

-2 hardboiled eggs

-1/4 cup walnuts

-3 oz. dried apricots

-8 oz. red grapes

-1g epa+dha

-350mg ca, 150iu vit d3

10:15pm

-10 oz. organic whole milk

-110 oz. water on the day

Fitness-10/19/09-press, kb snatch test, bench pressI

Monday WOD

Got into the gym today feeling pretty good and ready to get some work done. I started with more press work today. I was going for a 5x5 cross sets, trying to hit the same weight on every one. My sets looked as follows:

-5 x 135

-5 x 145

-4 x 150

-3 x 150 

-3 x 150

I didn't do well picking the right weight tonight but it was still productive. 135 proved much too light and I thought 145 would be perfect but after my set there I still felt like I had more. So I went to 150 which proved a bit heavy for 5 but I was too stubborn to reduce the weight and finished with 2x3. This was a great improvement from last week where I only got 145#x4 and 155#x 1. 

After the press, we went after a 10 minute kb snatch test. I've only performed the kb snatch a handful of times since I've been CrossFitting and they need work. During the 10 minute test, you're going for as many snatches as possible. The kicker is the fact that you can't drop the kb or the test ends. You can switch hands but must always hang on to the kb. 

score=114

I wasn't at all happy with this effort. My grip failed early and I was never able to recover. I finished the test feeling strong in the lungs and shoulders but barely able to hold on to the kb. I was only getting a couple snatch at a time before switching to the other hand. If I could do this one over, I'd start out doing 5 per hand and continually switching rather than 10 per hand before the switch, which how I went through the first 60. 

After the snatch I finished with 3x5 cross sets on the bench press using a foam roller in place of a bench:

-5 x 225

-5 x 225

-5 x 225 

I rounded out the session with a 30 second handstand hold, and 3 max effort holds on the rings in support moving in and out of L-sit that lasted 30 seconds, 22 seconds, and 15 seconds respectively. Amazing how hard those holds were after all the press work. 

Nutrition-"The Weekend" and 10/19

The Weekend

This was the last weekend of splurging for a while. I'm going pretty strict and am stoked to get back on it. So is my body. Here's the bad and the ugly from the last 2 days:

-chimichangas

-1 pound chicken strips

-bag of doritos

-sweedish fish

-1 pint cookies and cream

-1/4 pound sharp cheese

-gummy bears

-too much dark beer

Monday

sleep: 7 hours on the night

7am

-1 cup whole organic milk

-650mg ca, 250iu vit d3

-1g epa+dha

8am

-triple 16 oz. americano, black

11am

-2 hardboiled eggs

-1 link isernio's extra-lean chicken sausage

-6 oz. carrots

-medium apple

-1g epa+dha

3pm

-2 hardboiled eggs

-1 link isernio's extra-lean chicken sausage

-large banana

-1g epa+dha

6:30pm

-3 oz. dried apricots

-1.5 cups whole organic milk

-1g epa+dha

8pm

-two 4 oz. wild sockey salmon burgers

-1/4 cup walnuts

-1.5 cups raspberries 

-large banana

-350mg ca, 150iu vit d3

-1g epa+dha

10:15pm

-1 cup whole organic milk

-122 oz. water on the day

Fitness-10/17/09-"Mini -Cindy" and "DT"

Saturday WOD

My body was hurting today and it probably would have been best if I'd just taken the day off. But, we were hosting a free class out at a gym in Ferndale and in order to give folks a taste for the intensity that a CrossFit wod offers, two other coaches and myself decided to exercise along side the new folks and then give them a demo after. It was rough. 

"Cindy" was up for the class and we started the wod with them in order to show them a mean pace and get 'em off and running and pushing themselves hard but we (the coaches) stopped after 5 rounds to keep some gas for "DT." To tell you the truth, I would've been good to call it a day. After the class finished "Cindy" though, we went after "DT" to give them a good look at a strength biased wod after they'd just been through a body-weight focused workout.  "DT" is 5 rounds for time of:

-12 x deadlift, 155#

-9 x hang power clean, 155#

-6 x push jerk, 155#

time=14:28 

This one killed me. I've done it once before and finished right about 8:30. But that was a few months and 30 pounds ago and I tell ya what, I'm not sure if I could challenge that time now no matter how good I felt. 155# hasn't felt as heavy as it did today since I was in middle school. I had the hardest time with my grip failing on the hangs and going overhead felt like 185. My work capacity is certainly the best it's ever been but I've noticed my strength decline with my weight loss and it really showed today. I'm starting to get stronger again though and will be continuing to focus a lot of effort doing so. I'll look to try this one again in the next month or two.

Fitness-10/16/09-"Double Jumping Annie"

Friday WOD

Today was a variation of "Annie." "Double Jumping Annie" was 5 rounds for time, 50-40-30-20-10, of:

-box jumps, 24"

-doubleunders

-situps

time=15:16

I was pretty much unbroken on the first round and then fatigue set in and I coasted the rest of the way, took it easy on myself. I think more than anything, I started to feel a demanding week of exercise catch up to me after a very poor week of rest and nutrition. Time to shape up.

Nutrition-10/16

Friday

sleep: 7 hours on the night

8am

-triple 16 oz. americano, black

1pm(fasted until this meal)

-6 oz. chicken breast

-1/4 cup walnuts

-large banana

-medium apple

-650mg ca, 250iu vit d3

-1g epa+dha 

5:30pm(post wod reovery)

-33g CHO

-10g Prot

-3g Glutamine

7:30pm

-Mongolian Grill and way too much food

-132 oz. water on the day

Fitness-10/15/09-overhead squats, front squats, "Jackie", ring-dips/ghd back ext

Thursday WOD

In continuing to make an effort to increase my strength, I went after some more max effort work today. My focus was the overhead squat and front squat. I started with the overhead at 5 x 5 and finished with fronts at 3 x 5. My sets looked as follows:

Overheads

-5 x 135#

-5 x 155#

-5 x 175#

-5 x 185#

-2 x 205#

Fronts

-5 x 185#

-5 x 205#

-5 x 235#

The jump to 205# on the last set of overheads was clearly too big but I felt so strong at 185, I couldn't help myself. I haven't done more than 115# overhead squat in months so I was ecstatic with this effort. I owe it all to increased core strength. I felt more stable at 185 than I remember feeling at 155 before. At 205, my core felt strong but it was actually my shoulders that failed. And just coming out of the bottom on the 3rd rep too, so close. For the fist time ever, I think I can overhead squat my body weight. Exciting. This was a big improvement on the fronts too. Last Monday, I only got 2 reps @ 235 (needed a light spot on the 3rd) and today I hit 5 unassisted and probably should have finished higher. In a few weeks, I'll look to go for a 5 x 1 on both overheads and fronts and see where I get. 

After the squats, we went after the CrossFit benchmark "Jackie" for time:

-row 1k

-50 x thrusters, 45#

-30 pullups

time=7:22 

The last, and only, time I went after this one, I finished in about 10 minutes. So today's effort was a solid improvement. But, I was off the rower and through the thrusters unbroken right around 5 minutes with a chance to finish with an elite time...and I folded. The pull-ups ended up taking me almost 2.5 minutes. I had to complete the last 15 one at a time. I was frustrated because when I got to the pulls, I still had gas, I was in the game. I made it through 8 unbroken and then tanked. You figure you should be able to do 30 pull-ups in 1-2 minutes no matter how gassed you are. Just have to keep working.

I finished the day with the following un-timed:

3 x 10 ring-dips

3 x 10 ghd back extensions

1 rope climb, no feet

Nutrition-10/15

Thursday

sleep:7 hours on the night

7am

-1 cup whole milk

-650mg ca, 250iu vit d3

-1g epa+dha

8am

-double 12 oz. americano, black

11am(fasted food until this meal)

-2 links isernio's extra lean chicken sausage

-2 hardboiled eggs

-6 oz. carrots

-medium apple

-1/4 cup walnuts

-3 chocolate turtles

-1g epa+dha

3:15pm

-5 oz. chicken breast

-1/4 cup walnuts

-3 oz. dried apricots

-2 chocolate turtles

-1g epa+dha

6:45pm(post wod recovery)

-45g CHO

-15g Prot

-4.5g Glutamine

-4 oz. chicken breast

8pm

-1 cup organic whole milk

-350mg ca, 150iu vit d3

-1g epa+dha

8:30-10:30pm(hanging with the boys)

-4 dark assorted beers, 12 oz. ea

-6 pieces of pepperoni pizza

-1 pint chocolate chip cookie dough ice cream

120 oz. water on the day

Fitness and Nutrition-10/14-Rest Day

Wednesday

I took the day to rest and it turned into quite the off day. I mean to say, I took the day off from nutrition too and never even touched the blog. I fasted the first half of the day, ate well the next quarter...and that leaves the last quarter of the day in which I ate whatever I wanted at a get together with good friends. It was a pretty undisciplined day, but one I needed. My body was hurting from the previous three days training and it felt fantastic to be inactive. In regards to nutrition, I have three more days to be sloppy and then the nutrition goes clean and regimented. So, stay tuned for some gnarly food logs through Saturday. After that point, prepare yourself for boredom as the nutrition journal straightens up. The splurging is fun but trust me, I'm stoked to go clean again and it always nice incentive to have an ulterior motive, in this case, competition. Last night's laundry list, in no particular order, included (I kept no track of amounts):

-m and m's

-chocolate caramels

-french fries

-french bread and butter 

-cheese

-salami

-12 oz. full sail lager

-apple pie 

Fitness-10/13-deadlifts, run/sit-up

Tuesday WOD

I was feeling the last couple days of training when I got to the gym today. But I was still excited when I saw deadlifts on the board because I'm getting back into strength mode and am excited to spend more time on the lifts. Today was a 5 x 3 lift aiming to finish about 90% of your 3rm. My sets looked as follows:

-3 x 295#
-3 x 315#
-3 x 365#
-3 x 365#
-3 x 365#

That last set at 365# was harder than it should have been but I still got it. I felt like I would have been good for a set of 3 about 20-30# higher today which was a nice surprise after not hitting a heavy dead in a grip. My best ever 3rm is arond 415#-425# so I'm not too far off. I feel like I'll be back to that level in no time.

After the deads, we did the following wod afap:

-run 800m
-50 x abmat situps
-run 400m
-30 x abmat situps
-run 200m
-20 x abmat situps

time=9:53

My legs were feeling it on the runs, especially after the Padden loop on Sunday, but I still put up a pretty mean pace. The sit-ups were slow, but intentionally. I performed them all unbroken and with near perfect form; maintain lumbar curve through the whole movement, shoulders touch ground each rep, butt stays on ground, touch the shoe laces. It was a good wod to un-load after the deads. My body is feeling it in a good way. I'm taking the day off on Wednesday.

Nutrition-10/13

Tuesday

sleep: 7.5 hours on the night

7:45am

-1 cup(8 oz.) organic whole milk

-3 hardboiled eggs

-2 links isernio's extra lean chicken sausage

-large banana

-2 oz. dried apricots

-650mg ca, 250iu vit d3

-1g epa+dha

9am

-double 12 oz. americano, black

11:10am

-5 oz. chicken breast

-1/4 cup walnuts

-medium apple

-5 oz. carrots

-1g epa+dha

3:15pm

-3 oz. chicken breast

-large banana

-1/4 cup walnuts

-1g epa+dha

6:30pm(post wod recovery)

-48g CHO

-15g Prot

-4.5g Glutamine

-+4 oz. chicken breast

8:30pm

-6 oz. chicken breast

-8 tbsn guacamole

-6 tbsn tj's all natural salsa

-6 oz. broccoli 

-8 oz. strawberries

-1 cup organic whole milk

-350mg ca, 150iu vit d3

-1g epa+dha

9:30pm(i got a gnarly snack tooth going and went for it)

-handful of sweedish fish

-4 oatmeal chocolate chip cookies

-couple handfuls of tortilla chips

-1 cup organic whole milk

130 oz. water on the day

Fitness-10/12-press, "Fight Gone Bad", bench press

Monday WOD

I started the day out with some much needed strength work. The press was up for improvement and I need it. I went for 5 x 5 and my sets looked as follows:

-5 x 95#

-5 x 115#

-5 x 135#

-5 x 145#, fail

-5 x 155#, fail 

I didn't get the last 2 reps at 145# but finished with push-press to slow negatives. I probably should have stayed at 145# but wanted to feel some heavier weight. At 155#, I only got 1 strict press. Pitiful. I still finished the set with push-press to slow negative. This was my first go at the press in a while, it showed. I've got a lot of work to do. 

Next up was "Fight Gone Bad." This was a revenge wod, a chance for folks who didn't do well during the fundraiser to give it another go. I had a hard time getting psyched for this one and it showed.

score=302

I came out strong in the first round and then tanked. Not sure what was up, my fitness is feeling back close to the best it's been but I didn't have it today. I missed my pr by almost 100. I'm looking forward to not seeing this one for a while. 

I finished with a little 3 x 5 bench press on the foam roller:

-5 x 185#

-5 x 205#

-5 x 225#

I'm hoping some properly timed work on the bench press will really supplement my overall press/push strength. It felt good today as this was the most I've attempted to bench press in well over a year and even though it felt heavy, it was familiar. We'll see how she goes.  

Nutrition-"The Weekend" and 10/12

The Weekend

I did some good splurging this weekend. A little over the top in retrospect but oh well. Here's the laundry list:

-pepperoni pizza

-tortilla chips and guac

-3 bbq'd hamburgers w/cheese (no bun)

-half a bratwurst (no bun)

-kettle chips

-brownies

-oatmeal chocolate chip cookies

-gummi bears

-sour patch kids

-apple cider

Monday

sleep: 7 hours on the night

7:15am

-12 oz. coffee, black

11:15am(fasted until this meal)

-6 oz. chicken breast

-6 oz. carrots

-medium apple

-650mg ca, 250iu vit d3

-1g epa+dha

3:10pm

-3 oz. chicken breast

-medium apple

-3 oz. dried apricots

-1g epa+dha

6:30pm(post wod recovery)

-66g CHO

-20g Prot

-6g Glutamine

-3 oz. chicken breast

8:30pm

-4 oz. chicken breast

-1 link isernio's extra lean chicken sausage

-1 hardboiled egg

-1/4 cup walnuts

-2 oz. dried apricots

-8 oz. strawberries

-1 cup whole milk

-350mg ca, 150iu vit d3

-1g epa+dha

-a bunch of gummy bears

-116 oz. water on the day

Fitness-10/11-"Fran", Padden Run

Sunday WOD

I just got word that there'll be a friendly CrossFit competition down at CrossFit Tacoma on November 14th and I'll be heading down to get after it! It has no bearing on next year's CrossFit Games and is nothing more than a friendly warm-up comp and a great opportunity to train for. I'll look to start incorporating some at random (most likely on Saturdays or Sundays) two-a-day wods up until that point and will also be trying to get in one good 15-30 minute run per week. Nutritionally, I'll be pretty easy on myself this week through Saturday, 10/17. That day marks 4 weeks out from the day of the comp at which point I plan on buckling down and committing to good fuel. I was feeling good today after taking the day off yesterday so I kicked off the two-a-days right. 

"Fran" was first up. I didn't know what to expect out of myself on this one and was excited for it. My work capacity is the best it's ever been but it seems like wods with pull-ups still plague me. "Fran" is 3 rounds for time, 21-15-9, of:

-thrusters, 95#

-pullups

time=4:35

I won't say I was thrilled with this result but I was pretty stoked. I had high-hopes of finishing sub-4 but my number one goal was to finish sub-5. And I did that. Last time I did this one chest-to-bar in just over 7 minutes. The time before that I did chin-over pulls and finished about the same. Today was chin-overs and an almost 3 minute improvement. Can't argue with that. 

Exactly 45 minutes after I finished "Fran," I took off around Lake Padden for a run. The trail around the lake is 2.6 miles long with some good/gentle ups and downs throughout.

time=22:00

Finished this one in 22 minutes on the dot. Going in, I thought I could run it sub-20 but really had no idea what to expect. Up until today, it'd been well over a year since I'd run more than 1 mile non-stop. We run often during wods but generally no further than 800m (1 mile in the hero wod "Murph") before moving to another exercise. When I took off on this one, I thought I had 20 minutes in the bag. It turns out, you have to run pretty damn fast to clear 2.6 miles sub-20. I finished really strong but started off at too slow a pace, thinking I was running faster than I really was. Next time (no idea when that'll be) I'll try to come out a little stronger and then hold on to finish and see if I can crack the 20 minute mark. I'm pretty confident I can.

This was a good effort today, especially considering I only put 45 minutes between the workouts. Generally, you can expect to get anywhere from about 45 minutes to 2.5 hours between workouts in a competition depending on the format. So, It's sound philosophy to train accordingly and use your multi-wod days not only to improve fitness but to experiment with recovery nutrition between wods. And after one day, considering how well I felt on the run only 45 minutes after an all-out "Fran," I think I've got it dialed. Stay tuned.

Fitness-10/9-"Filthy Fifty"

Friday WOD

We had a grinder today and one I was really looking forward to. It's workouts like this one that are nice to see every few months as they offer a really good opportunity to gauge your fitness improvements and see where your capacity is really at. And I was stoked for this one in particular because I'm really trying to push myself harder on wods in the 15 minutes and over time domain in order to become more competitive in "longerish" workouts. The "Filthy Fifty" is the following for time:

-50 x box jumps, 24"

-50 x jumping pull-ups

-50 x american kb swings, 16kg

-50 x walking lunges

-50 x knees to elbows

-50 x push press, 45#

-50 x ghd back extensions

-50 x wall balls, 20#/10ft

-50 x burpees

-50 x double unders

time=23:37

This was a great effort. I'm rarely satisfied after I finish wods and today was no exception. I knew there were times I rested when I could've pushed. But, I did feel pretty good about this one. I went head to head with one of our studs and I was right on his heels the whole time. He got the better of me on the burpees and ended up beating me by a couple minutes but I hung in there. Not to mention, this was a pr by over 4 minutes from my last attempt. Going into it, I wanted to be sure and go sub-25 and had high hopes for sub-20. Next time. Apparently Spealer does this one in the 14's and there are a number of guys out there in the high teens. Good inspiration. 

Nutrition-10/9

Friday

sleep: 8 hours on the night

10am

-~24 oz. coffee, black

2:15pm(fasted food until this meal)

-6 oz. chicken breast

-1/4 cup walnuts

-5 oz. carrots

-3 oz. dried apricots

-650mg ca, 250iu vit d3

-1g epa+dha

5:30pm(post wod recovery drink)

-45g CHO

-15g Prot

-4.5g Glutamine

8:15pm(Olive Garden Never Ending Pasta Bowl)

-3 bowls of linguini pasta w/alfredo sauce

-5 meat balls

-1 bratwurst

-3 bread sticks

-2 bowls of sausage soup

-ouch

10pm

-Large frosty from Wendy's

-110 oz. water on the day

Fitness-10/8-"Sushi Roll II", handstands

Thursday WOD

Today's met-con was heavy and I was excited about it. It's nice to see what you're capable of when the loads are heavier than normal. "Sushi Roll II" (we give the wod's we make up the most random names) was amrap in 15 minutes of:

-12 x sdhp, 135#

-24 x  doubleunders

-12 x pushups 

-24 x doubleunders

score=5+10 sdhp's 

To start, the weight felt ligghhht. I mowed through my first round, everything unbroken, in a little under 1:30. I kept a good pace to start the second round but started to gas out a bit. Then I started spending way too much time taking breaths in between reps. I had way more in the tank than I ended up giving the rest of the workout and I was a bit disappointed with my effort at the end. I didn't have anyone pushing me today and shamefully, I didn't do well to push myself. The rx weight for the wod was 115# and when I came in, no one had gone at 135#. And in my group there was only one other guy to go at 135# but he wasn't much for double-unders. And another guy who went next to me is a met-con stud but even at 115#, the weight was heavy for him. So, I didn't have anybody on my heels and in turn, I hit cruise-control a bit rather than pushing the pedal to the floor. It's times like these you have to focus in and make it hurt and I struggled to do that today. In hindsight, I never checked the board before the wod. One of our studs had almost made 7 rounds at 115# earlier in the day. That should've been the score I was aiming to beat. 

I did a little handstand work afterwards that was fairly productive. I started with max hold and made 45 seconds. Then another max hold and only made about 30 seconds. Then I decided to do a handstand tabata: 20 seconds handstand, 10 seconds rest for 8 rounds. I only made it through 3 rounds before my arms stopped holding up and then I finished with 10 second rounds. Friggin' handstands man. 

Nutrition-10/8

Thursday

sleep: 7 hours on the night

7:15am

-3 links isernio's extra lean chicken sausage

-2 hardboiled eggs

-1/4 cup walnuts

-2 oz. dried apricots

-large banana

-650mg ca, 250iu vit d3

-1g epa+dha

8am

-triple 16 oz. americano, black

11:15am

-6 oz. chicken breast

-1/4 cup walnuts

-3 oz. dried apricots

-medium apple

-1g epa+dha

3:30pm

-3 links isernio's extra lean chicken sausage

-1 hardboiled egg

-1/4 cup walnuts

-large banana

-1g epa+dha

6:30pm(post-wod recovery drink)

-66g CHO

-20g Prot

-6g Glutamine

8:30pm

-1 hardboiled egg

-4 oz. chicken breast

-1/4 cup walnuts

-3 oz. dried apricots

-medium apple

-350mg ca, 150iu vit d3

-1g epa+dha

9:30pm

-2 oz. provolone cheese

-1/2 cup raisins

-135 oz. water on the day

Fitness-10/7-Active Rest Day

Wednesday

I went into the gym today with full expectation of getting after some strength work. But, as soon as I put weight for my first set of squats on the bar, I knew it wasn't to be. I up weight and went on to the next set. Did one rep, my body screamed and I call it. I moved on to the press just to see and it wasn't any better. My body hurt and I could tell it wasn't going to be productive to lift. So I ended up getting after a bunch of wheel work: knee tucks, bridge, pikes, leg curls, taps and leg lift holds. It was a good and very sweaty 20 minutes worth of work but low on the intensity scale and rest none the less. I followed it up with a good amount of stretching and work on the foam roller for a little regen. It ended up being a great session.

Nutrition-10/7

Wednesday

sleep: 8 hours on the night

7:15pm

-2 links isernio's extra lean chicken sausage 

-2 hardboiled eggs

-1/4 cup walnuts

-large banana

-2 oz. dried apricots

-650mg ca, 250iu vit d3

-1g epa+dha

8am

-12 oz. coffee, black

11:30am

-4 oz. turkey breast

-1/4 cup walnuts

-6 oz. carrots

-medium apple

3:15pm

-4 oz. turkey breast

-1/4 cup walnuts

-large banana

-1g epa+dha

6:30pm(post wod recovery drink)

-45g CHO

-15g Prot

-4.5g Glutamine

8:15pm

-8 oz. chicken breast

-8 tbsn guacamole 

-10 tbsn tj's all natural salsa

-6 oz. broccoli 

-8 oz. red grapes

-2 oz. dried apricots

-1g epa+dha

-350mg ca, 150iu vit d3

10pm

-2 oz. chicken breast

-1 link isernio's extra lean chicken sausage

-135 oz. water on the day

Fitness-10/6-"Helen", core work

Tuesday WOD

Another CrossFit classic today and one I've been wanting a go at for awhile. Today was the day. "Helen" is 3 rounds for time of:

-400m run

-21 american kb swings, 24kg

-12 pullups

time=9:49

This was a big pr but still unsatisfying. The last time I did this wod I performed chest-to-bar pull-ups and my time was around 11:30. The time before that, I performed chin-over pull-ups and my time was about the same. So, a couple minute improvement here but I thought I could do better. I again had a tough time pushing the pace on the runs. I did all of the swings unbroken. I got the first round of pull-ups unbroken. Then the first 7 the next round. And then only the first 4 during the third round. It was a bit disappointing. The elite guys out there are doing this one right around 7 minutes. I sure would like to break into the high 7's. Next time, I'll shoot to crack 9. 

I finished with some core work un-timed:

-30 x knees to elbows

-30 x weighted ghd hip ext, 25#

-3 x rope climbs, 1 x no feet

-30 x ghd sit-ups

I really enjoyed finishing the workout with this extra core work and think I'll continue to try and finish each day at the gym working on something core specific and/or skill specific. I'll look to start focusing on the pursuit chart again too. Time get better at the fundamentals. 

Nutrition-10/6

Tuesday

sleep: 8.5 hours on the night

7:45am

-3 links isernio's extra lean chicken sausage

-3 hardboiled eggs

-1/4 cup walnuts

-large banana

-3 oz. dried apricots

-650mg Ca, 250iu vit d3

-1g epa+dha

9am

-double 12 oz. americano, black

12pm

-4 oz. turkey breast

-1/3 cup walnuts

-6 oz. carrots

-medium apple

-1g epa+dha

3:30pm

-4 oz. turkey breast

-1/4 cup walnuts

-large banana

-1/4 cup raisins

-1g epa+dha

6:30pm(post wod recovery drink)

-66g CHO

-20g Prot

-3g Glutamine

8:45pm

-3 oz. turkey breast

-3 links isernio's extra lean chicken sausage

-2 oz. dried apricots

-1/3 cup walnuts

-medium apple

-1.5 cups raspberries 

-1g epa+dha

-350mg ca, 150iu vit d3

-125 oz. water on the day

Fitness-10/5-thruster/squat clean/front squat, "Triple Seven"

Monday WOD

We started out the day with some strength work and it felt great to get under some weight. It's been awhile since I did anything heavy, going on a couple months really. I haven't done anything max effort since before I left for my trip at the end of August. I'm stoked to start working on getting stronger again. Today we did the following progression, trying to hit a max effort front squat on the last set:

Thrusters
-7 x 95#
-7 x 135#

Squat Cleans
-5 x 185#
-5 x 205#

Front Squat
-3 x 225#
-3 x 235#
-3 x 245#

It all felt pretty heavy. I definitely have a ways to go. Not only did it feel heavy but it really gassed me out. I guess that's what happen when you go too long without getting under some weight. I certainly plan to get way more consistent with my strength and power work again. The cleans and thrusters went suprisingly well and even though they had me sucking wind, I probably should have gone heavier. But the front squats kicked my butt and I needed a spot on that last set.

After this we went after the following wod, a 7 minute amrap:

"Triple Seven"
-7 x hang power snatch, 115#
-7 x ring dips
-7 x knees to 'bows

score=2+7 snatch+5 ring dips

The snatch and ktb's were cake for me on this one. The dips were awful. I didn't even get the first set unbroken. The second set took me 4 tries. And I failed on 5 attempts at a 6th ring dip during the third round as time expired. I was pissed at myself. I was on the rings with almost 2 minutes to go in the wod and couldn't finish the dips. Just a frustrating one for me.

I finished the day with a little bench press. It'd been a while. We don't have a bench so I ended up doing a 3x5 laying on a foam roll. This turned in to quite the stablization exercise. Sets were as follows:

-5 x 185#
-5 x 205#
-5 x 205#

Pretty productive day.

Nutrition-10/5

Monday

sleep: 7 hours on the night

I've been pretty sporadic with my blogging lately. One reason why is that my nutrition has been fairly undisciplined the past few weeks. That's not to say my eating has been awful. I've had my share of splurges but overall, I've been eating good fuel. But I haven't been putting as much thought or effort into meal timing and amounts. It's been nice. I plan to continue being a little more relaxed in this regard but do want to get back to consistent blogging. I'm at a point where I think I have this nutrition thing figured out pretty well. That said, I do seem to eat that much better when I'm journaling meals for all to see. So, I'll try to right this "blog ship." 

8am

-triple 16 oz. americano, black

12pm(fasted until this meal)

-4 oz. turkey breast

-1/3 cup walnuts

-6 oz. carrots 

-small apple

-large banana

-1g epa+dha

-670mg ca, 250iu vit d3

3:15pm

-4 oz. turkey breast

-1/4 cup walnuts

-3 oz. dried apricots

-1g epa+dha

6:45pm(post wod recovery drink, "Recoverite" by Hammer Nutrition)

-66g CHO

-20g prot

-3g glutamine

8:15pm

-3 links isernio's extra lean chicken sausage

-3 hardboiled eggs

-1/4 cup walnuts

-8 oz. red grapes

-large banana

-1g epa+dha

-350mg ca, 150iu vit d3

-125 oz. water on the day