Nutrition-2/5

Thursday

6:15am
-2 oz. chicken breast
-2 hardboiled eggs
-8 oz. strawberries
-large banana
-1/8 cup almonds

8am
-2 shot 12 oz. americano, black

11:15am
-4 oz. chicken breast
-2 hardboiled eggs
-medium banana
-medium apple
-6 oz. carrots
-1/8 cup almonds

3pm
-1 hardboiled egg
-2 oz. chicken breast
-large orange
-1/8 cup almonds

7:30pm

-1 hardboiled egg

-2 oz. chicken breast

-1/8 cup almonds

-medium apple

-8 oz. carrots

10pm

-3 pints of lazy boy amber

12am

-1 cup of trader joes chocolate ice cream

~75 oz. of water on the day

Fitness-2/5-"Chelsea"

Thursday WOD-"Chelsea"

Every minute, on the minute, for 30 minutes do:

-5 pullups 

-10 pushups 

-15 squats

All reps must be finished by the end of the minute for the round to count

Add up all completed rounds for final score

Score=13 rounds

I must have had about 5 rounds where I literally came up 2-4 squats short of completing the reps before the end of the minute. So frustrating, but an awesome WOD. I was only about 5 rounds into the workout when I had to start taking every other round off. This was a brutal one.

Nutrition-2/4

Wednesday

6:45am

-4 oz. chicken breast

-1/4 cup almonds

-medium apple

-large banana

8am

-2 shot 12 oz. americano, black

11:30am

-cajun chicken salad (no croutons, no dressing, no cheese, ~ 6 0z. blackened chicken breast, tomato, a few pecans and a mix of romaine and iceberg)

-1/4 cup almonds

-8 oz. carrots

-medium apple

3:30pm

-2 hardboiled eggs

-2 oz. chicken breast

-medium banana

- 6 oz. strawberries

6:30pm

-4 oz. chicken breast

-1/4 cup almonds

-medium banana

-medium apple

9pm

-4 oz. chicken breast

-large orange

-1/4 cup almonds

-8 oz. strawberries

-4 oz. glass of cabernet

~75 oz. of water on the day (pretty weak)

Fitness-2/3-"Kelly"

Tuesday WOD-"Kelly"

"Kelly"

5 rounds for time of:

-run 400 meters

-30 box jumps, 24" box

-30 wall-ball shots, 10 ft. wall, 20# ball

Time-34:05

This was my first time doing "Kelly" and it was a war of attrition, one of those workouts that comes to be much more psychological than physical, or so it would seem. She got the better of me but I'm excited to see this one again, now that I know what to expect.

Nutrition-2/3

Tuesday

7am

-2 hardboiled eggs

-2 oz. chicken breast

-medium apple

-medium banana

-1/4 cup almonds

8:30am

-2 shot 12 oz. americano, black

11:30am

-2 hardboiled eggs

-4 oz. chicken breast

-8 oz. carrots

-medium apple

-8 oz. strawberries

-1/8 cup almonds

4pm

-4 oz. chicken breast 

-1/8 cup almonds

-medium banana

-8 oz. carrots

8pm(dinner at Bob's with a good buddy who made a surprise visit)

-4 chicken wings w/blue cheese dressing

-Large chicken caesar salad (too much dressing, stomach definitely upset after this one)

-1 pint mack and jacks african amber

~100 oz. water on the day including 50 oz. electrolyte enhanced

Fitness-2/2

Monday WOD

Had an off day today. The workout called for 5x5 heavy full squat cleans and I just couldn't seem to get fired up for it. I started working with a buddy who I'm stronger than in this lift, so we started a little low. But as we got up towards heavier weight, I started to feel fatigued and like I couldn't push. So I stopped. It's very seldom that I give up that easy but sometimes, I've learned, you've got to listen to what your body's telling you. Get some rest and we'll tackle cleans next week.

Nutrition-2/2

Monday

6:45am

-4 oz. chicken breast

-large banana

-medium apple

-1/4 cup almonds

8am

- double 12 oz. americano, black

11am

-6 oz. chicken breast

-8 oz. carrots

-1/4 cup almonds

-large orange

3:30pm

-3 oz. chicken breast

-8 oz. blackberries

-banana

-1/8 cup almonds

6:30pm

-4 oz. chicken breast

-1/8 cup almonds

-4 oz. blackberries

-large banana

9pm

-2 hardboiled eggs

~100 oz. of water on the day

Nutrition-2/1

Sunday

Super Bowl, I needn't say more...but will.

I ate pretty fantastic pre-game. Had a plate full of fruit in the a.m., had a 20 oz. drip coffee, black. Had a fair amount of water. Then hit a workout. But then the Super Bowl came around and I chowed. Chicken wings (again), cheese and crackers, mini pizza pockets (I'm so weak), tortilla chips w/ salsa and guac, and 3 dark brews. Ouch. Didn't have anything else the rest of the night except for water. Tomorrow's Monday, time to buckle back down and cleanse.

Fitness-2/1-deadlift/burpees

Sunday WOD

Went into the gym on my own today. Got vigorous with the warm-up, adding a few extra reps to each exercise and it definitely helped me get a sweat going. Then spend a good deal of time working on deadlift. The deadlift is a real challenge for me as I find my low back/core extremely week when compared to my strength in other areas. Whenever I dl, my legs feel like they could pull a house but my back won't cooperate. But it's improving and I'm hoping to start making Sunday a regular dl day. Hit a mark that I haven't hit in a long time @ 405# and the last time I did, it looked horrible. This one wasn't perfect, but my back didn't round too much and I can feel it getting stronger. My sets were as follows:

5@225#

5@275#

3@315#

1@365#

1@405#

5@315#

Then, I decided to get after a workout from the crossfit games last year. I've performed this workout once before, a little over a month ago.

5 rounds for time of:

-5 deadlifts @ 275#

-10 burpees

time-7:25

My previous time in this workout was 8:55. So, a little over a minute and a half improvement in a month. I was pretty stoked with this effort. Especially since burpees feel easier every time I perform them and this workout was no exception. It's coming along. Really would like to be able to do this workout in under 5 minutes. Important to note that every burpee was chest to the ground, with no knee touching, body in a plank. I've been working hard to really be disciplined about this part of the movement to make sure I can say they're legit and know I'm getting the most bang for my buck. Again, it's working.  

Nutrition-1/31

Saturday

I didn't eat but a few hardboiled eggs, some fruit and a few almonds all day....until I went to my buddy Art's house to watch UFC in the evening. From there, the night was a blur, but I know it was filled with chicken wings, tortilla Chips, a few pieces of sushi, cheese, and apples. And some amazing pineapple shrimp curry that Art made. I topped it off with 2 green lakes organic ales. Rough night in my food world, but deserved, and enjoyed!

Fitness-1/31-full squat cleans/kb swings/knees to 'bows

Saturday WOD

5 rounds for time of:

-13 full squat clean @ 115#

-13 american kb swings @ 24 kg (53#)

-13 knees to elbows

time-25:05

Knees to elbows were the limiting factor here. I've got to work on improving my grip; i just couldn't hold on, especially in the later rounds. It was frustrating. But, it'll get better. The kb swings were cake since it was only 13. The cleans were tougher than I thought, very metabolic @ 13 reps. My grip did surprisingly well on the cleans and swings, but all three movements together and it was wrecked by the end. I'll look forward to this one again.