Nutrition-2/20

Friday

8:45am
-6 oz. chicken breast
-large banana
-medium apple
-1/4 cup almonds
1000mg Ca, 400 IU vit D3, 500mg Mg

12:30pm
-12 oz. of coffee, black

2:15pm(was at a reception)
-5 oz. roast beef (deli style)
-1 oz. cheddar cheese
-plate and a half of brocoli, carrotts, pineapple and strawberries

5pm
-4 oz. sockeye salmon burger
-large orange
-1/8 cup almonds

8pm

-6 oz. chicken breast

-medium orange

-8 oz. strawberries

-medium banana

-1/4 cup almonds

5oomg Ca, 200 IU vit D3, 25omg Mg

11pm

-5 oz. chicken breast

-medium apple

-8 oz. strawberries

-1/4 cup almonds

-110 oz. of water on the day

Nutrition-2/19

Thursday

7:15am
-6 oz. chicken breast
-large apple
-large banana
-1/4 cup almonds
1000mg Ca, 400 IU vit D3, 500mg Mg

11:15am
-3 oz. chicken breast
-4 oz. sockeye salmon burger
-medium orange
-8 oz. carrots
-8 oz. strawberries
-1/8 cup almonds

3:15pm
-3 oz. chicken breast
-large banana
-1/8 cup almonds

7pm
-2 pints black butte porter
-half plate of spicy chicken nachos @ canyon's
(met with a buddy to catch up, was weak but in moderation/didn't eat much)

-110 oz. of water on the day

Nutrition-2/18

Wednesday

7am
-3 hardboiled eggs
-4 oz. sockeye salmon burger
-large banana
-medium apple
-1/8 cup almonds
1000 mg Ca, 400 IU vit D3, 500 mg Mg

8:15am
-2 shot 12 oz. americano, black

11:15am
-6 oz. chicken breast
-8 oz. carrots
-medium orange
-medium banana
-1/4 cup almonds

3:15pm
-3 oz. chicken breast
-8 oz. strawberries
-small banana
-1/8 cup almonds

6:30pm

-3 oz. chicken breast

-large apple

-1/8 cup almonds

8:30pm

-two 22 oz. cabin fever ales (I'm so weak when I'm hanging with the fellas)

-but i didn't indulge in any poor food, just ale and a movie

-140 oz. of water on the day (beautiful)

Fitness-2/17-sdhp/dips, partner pull-ups

Tuesday WOD

10 rounds for time of:

-10 sumo deadlift high-pull (sdhp) @ 95#

-10 ring dips

time=18:18

This one was a killer, the dips were brutal. I started on the rings for the first round, utilizing a resistance band for assist. 5 reps in, I switched to jumping dips for the rest of round 1. After that, I performed the remaining dips at the dip bar. Gonna have to start spending more time training the ring dip, I'm weak. I'd guess the sdhp's only took me a total of 3 minutes, maybe. That means the dips took 15. Freaking body weight exercises.

Then, on/off pull-ups for total to finish:

-1 min on/off[=16

-45 sec on/off=11

-30 sec on/off=9

I was pretty pleased with this effort after a tough dip WOD. My kipping pull-ups continue to improve.

For descriptions of exercises, visit this page and scroll down to the appropriate exercise.

Nutrition-2/17

Tuesday

7:30am
-3 hardboiled eggs
-4 oz. salmon
-large banana
-medium apple
-1/8 cup almonds

1000 mg Ca, 400 IU vit D3

9am
-2 shot 12 oz. americano, black

11:15am
-6 oz. chicken breast
-9 oz. carrots
-medium orange
-medium banana
-1/4 cup almonds

4pm

-1 hardboiled egg

-3 oz. chicken breast

-large banana

-1/8 cup almonds

7pm

-1 hardboiled egg

-3 oz. chicken breast

-12 oz. blackberries

-1/8 cup almonds

9:50pm

-4 oz. salmon

-8 oz. carrots

-8 oz. strawberries

-1/8 cup almonds

500 mg Ca, 200 IU vit D3

-110 oz. of water on the day

Fitness-2/16-squat clean/back squat, clean and jerk met-con

Monday WOD

max effort full squat clean, 5 x 1

-performed last successful set @ 265# (PR)

-failed @ 275#, more like I bailed, we'll get it next time

back squat, 2 x 1

- 1 x 325# on the back squat (full depth, good back). Certain I could have gone a lot higher on the squat, but just started training this movement again 3 weeks ago after a several years hiatus. I'm taking my time.

Then a clean and jerk met-con:

-1 min on/1 min off power clean and jerk @ 135# for 5 rounds

-my round totals were as follows: 11, 12, 12, 13, 14=62

Got after this WOD with Ben K. pushing my pace and at the end of it, our rounds were literally identical. So it was necessary for a 6th and final round/tie-breaker. I edged him out this time with 15 repetitions on the last round. I know he'll give me another run next time, especially the way he's been improving on his cleans. I think we'd both agree we should have pushed it a little harder in the early rounds. Definitely want this one again.

Nutrition-2/16

Monday

6:45am
-3 hardboiled eggs
-3 oz. chicken breast
-medium apple
-large banana
-1/8 cup almonds

8am
-2 shot 12 oz. americano, black

11am
-6 oz. chicken breast
-medium apple
-medium orange
-8 oz. carrots
-1/4 cup almonds

3:15pm
-4 oz. salmon
-medium banana
-6 oz. blackberries
-1/8 cup almonds

5:45pm

-1 hardboiled egg

-2 oz. chicken breast

-medium apple

-12 almonds

7:45pm

-4 oz. chicken breast

-medium banana

-6 oz. blackberries

-1/8 cup almonds

10pm

-4 oz. salmon

-medium orange

-6 oz. carrots

-1/8 cup almonds

-134 oz. of water on the day

Nutrition-2/15

Sunday

10am

-medium apple

-5 cups of coffee (8 oz.), black (I was zingin')

1pm

-1 english muffin w/2 tspn butter and 1 tblsp strawberry jam

-4 egg scramble (made with hashbrowns and cheese)

7:30pm

-4 oz. salmon

-2 oz. chicken breast

-medium apple

-small banana

9:30pm

-pint and a half of chocolate peanut butter ice cream (ice cream craving is officially out of my system)

-only 50 oz. actual water on the day, pitiful.

Today, I prepared diligently for this next week of eating. It's shaping up to be near perfect as far as the diet's concerned. Stay tuned.

Fitness-2/14-"Heart Breaker"

Saturday WOD-"Heart Breaker"

7 rounds for time of:

-run 200 meters

-15 burpees

-15 american kettlebell swings, 24 kg 

(burpees and kb swings demos)

time=27:10

This one was horrific, but I loved it. My burpees are improving tremendously. When I see burpees in WOD's, I work real hard on keeping my head up slightly, keeping a plank, touching chest to ground, never touching knees, and coming to flat feet with chest up before the jump. This is the correct way to perform the exercise and is, at first, significantly harder than performing it any of the many ways it can be done incorrectly. But after some time, I've found the correct way is becoming the easiest because it is the most efficient and now that I've trained the capacity correctly, is less difficult the performing the maneuver incorrectly. Gotta love proper mechanics.

Nutrition-2/14

Saturday

9:30am

-large banana

-16oz. water

12:30pm

-3 shot 16oz. americano, black

-4 oz. chicken breast

-2 hardboiled eggs

-8 oz. raspberries

-medium apple

1/8 cup almonds

6pm

-4 oz. chicken breast

-1/4 cup almonds

7:30pm(chuckanut brewery)

-pint of organic strong ale 

-pint of rauch 

8:30pm

-4 pieces of pepperoni pizza

-handfull of little pizza bites

-3 green lakes organic ales (12oz.)

-pint of chocalate peanutbutter ice cream

this was the extent of my valentines celebration, my stomach still hurts

-only about 40 oz. of actual water on the day, disgusting

Nutrition-2/13

Friday

7:45am

-6 oz. chicken breast

-medium apple

-medium banana

-1/4 cup almonds

12pm

-6 oz. chicken breast

-large orange

-medium apple

-medium banana

-1/4 cup almonds

4:30pm

-2 oz. chicken breast

-2 harboiled eggs

-8 oz. strawberries

-6 oz. carrots

8pm

-4 oz. chicken breast

-2 hardboiled eggs 

-8 oz. carrots

-medium apple

-medium banana

-app. 75 oz. water on the day