Nutrition-2/12

Thursday

7am
-3 hardboiled eggs
-3 oz.chicken breast
-12 oz. blackberries
-medium apple
-medium banana
-1/8 cup almonds

8am
-2 shot 12 oz. americano, black

11:30am
-potluck at work (Their were meatballs, chinese food, fried italian rice and cheese, salads galore, deserts galore, cheese, and meats to name a few). i tried damn near everything, it was a bad scene.

4:30pm

-totally crashed from the potluck, but made myself eat

-4 oz. chicken breast

-8 oz. strawberries

8pm

-6 oz. chicken breast

-medium apple

9-11pm

-3 pints dark ale

-4 sliders @ the nimbus

-"few" handfulls of truffle fries

-110 oz. of water on the day

my eating has been pretty poor this week following the weekend down in Portland, but what're you gonna do? Just have to get back on track.

Fitness-2/12-jerk, "run Annie run"

Thursday WOD-"run Annie run"

5X3 max effort split jerk

-performed 3x255#(pr)

-performed 1x275# (pr)

Felt real strong today which was a surprise considering my diet of late. My split jerk continues to improve dramatically and today was no exception, I was feeling good. Part of me wishes I would have attempted a 300# jerk. Might get a chance next week, I believe I'll be giving 5x1 a go.

Performed a little met-con WOD after.

"run Annie run" for time of:

-run 400 meters 

-perform 50-40-30-20-10 alternating rounds of double-unders and sit-ups("Annie")

-run 400 meters

time=13:35

Nutrition-2/11

Wednesday

7am
-3 oz. chicken breast
-3 hardboiled eggs
-8 oz. raspberries
-medium apple
-medium banana
-1/8 cup almonds

8am
-2 shot 12 oz. americano, black

11:15am
-crispy chicken salad(6 oz. chicken, 1 oz. bacon, seeds, greens and tomato)
w/1 tblsp of caesar dressing
-6 oz. carrots
-medium apple

3:30pm

-4 oz. chicken breast

-1 hardboiled egg

-10 almonds

-medium banana

-medium apple

7pm

-4 oz. chicken breast

-1 hardboiled egg

-1/8 cup almonds

-8 oz. carrots

-8 oz. strawberries

-11o oz. of water on the day (much better)

Nutrition-2/10

Tuesday

8am
-4 oz. chicken breast
-medium apple
-medium banana
-1/8 cup almonds

9am
-2 shot 12 oz. americano, black

12:15am
-6 oz. chicken breast
-large orange
-medium apple
-6 oz. carrots
-1/4 cup almonds

3:30pm(their was a little food demonstration at work, I ate too much)
-3 pieces bean curd and sweet rice roll
-4 pieces eel sushi with egg and avacado
-1/4 cup of cabbage and chorizo cooked in olive oil
-1/4 cup of butternut squash and apple au gratin
-2 oz. chicken breast

7pm
-4 oz. chicken breast
-12 oz. blackberries
-1/8 cup almonds

8pm
-1 pint organic amber ale (chuckanut brewery), great beer

9:30pm
-4 oz. chicken breast
-8 oz. strawberries
-3 oz. carrots
-medium apple
-1/8 cup almonds

~75 oz. water on the day (must improve)

Fitness-2/10-"all at once Fran", full squat snatch/overhead squats

Tuesday WOD-"all at once Fran"

For time perform:

-45 thrusters, 95#(thruster demo)

-45 pull-ups

time=8:40

After this decided to work on full squat snatch and overhead squats. Started light and worked up slow. Performed 1 x full squat snatch followed by 3x overhead squats. Topped out @ 185#. Attempted a set @ 205# but got stoned on the snatch go. Next time. (snatch/overhead squat demo)

Nutrition-2/9

Monday

7am
-4 oz. chicken breast
-medium apple
-medium banana
-1/8 cup almonds

8am
-2 shot 12 oz. americano, black

11:15am
-6 oz. chicken breast
-large orange
-medium apple
-1/4 cup almonds

3:30pm
-3 oz. chicken breast
-3 pieces bean curd and sticky rice/3 pieces eel sushi w/egg and avacado (treat from a patient)
-medium banana
-1/8 cup almonds

6pm
-3 oz. chicken brest
-medium banana
-1/8 cup almonds

8:30pm (el gitano's with a visiting friend, yikes)
-3 mini corn tortilla chicken fajitas
-1/2 cup brown rice
-1/2 cup refried beans w/light cheese
-1 table spoon guac
-1 table spoon sour cream
-way too much chips and salsa, two baskets between us, crap

-only about 60 oz. of water today, need to drink way more
-this was a good example of poor discipline, ha. i had opportunities to make better choices in the midst of lots of unhealthy food and just gave in. not a big deal every so often, but can't seem to get back down to business after the weekend splurge. back at it tomorrow.

Fitness-2/9-full squat cleans, squat/run

Monday WOD

5x3 max effort full squat cleans

-performed last set of 3 with 245#

-performed 2 repetitions with 255#

Was feeling strong today and finally felt like I took a step forward with my squat clean. I worked hard to get full triple extension, be quick under the bar, and drive the knees out over the toes. It worked. This was the strongest my back has felt in this lift ever.

After did a little bodyweight WOD 

5 rounds for time of:

-25 bodyweight squats

-run 200 meters

time=10:47 

Fitness-2/8-"Annie"

Sunday WOD-"Annie"

Perform 50-40-30-20-10 repetitions of both double-unders and sit-ups in alternating sets for time.

time=10:56

I performed my sit-up using the ab-mat and without anchoring my feet. I practiced very strict form on the sit-ups, working hard to touch shoulders to ground every rep and to keep lumbar curve. It was tough.

Nutrition-2/6 thru 2/8

So, on Friday evening, I took off to portland with a bunch of great friends for the weekend to. We stayed at McMennamin's Edgefield, basically a Disneyland for grown-ups. 
My eating up until departure for the day had been great, but from dinner that evening til bedtime on Sunday night , I ate a lot of unhealthy food. And I enjoyed every bite. There's a time and a place to splurge and this weekend was no exception. I didn't keep a journal for the weekend, and can't tell you what healthy food I ate, and there was plenty of that too. But I can remember most everything else I ate (and drank) vividly. So here you go, brutal honesty. What a great trip.

-Thai food: I had the peanut sauce over chicken on spinach with a ton of brown rice, so good

                     I also had some mango carmelized chicken on thai style wraps, like a burrito, sweet

                     Jesus they were awesome.

-About 8 pints on the weekend of McMennamin's Terminator Stout (that's a lot of carbs)

-Another 4 pints of McMennamin's Nut Brown ale

-A 20 oz. milkshake made with Terminator Stout

-A whole basket full of tater tots

-Sirloin Eggs Benedict (use your imagination)

-Fried Cod and chips

-A 3 egg ham and cheese omelet with seasoned red potatoes and a pancake

I'm very excited for a return visit

Fitness-2/6-jerk, row/sit-ups

Friday WOD

5X5 max effort split jerks

-my best set was 225 # for 5

I know I'm capable of much more but once again, a max effort day and just wasn't feeling strong. Also, this is only my second week of working the split jerk. I've a lot of work to do to refine my technique. 

Decided to follow the poor showing in the jerk with a met-con workout of my own.

Row 500 m then perform 25 sit-ups

-repeat until you've rowed 2500m

time=15:59

A core killer, I'll start throwing this one in more often.