Nutrition-3/13

Friday

8:15am
-3 links isernio's extra lean all natural chicken sausage
-8 oz. carrots
-1/8 cup almonds
-12 oz. cup black coffee

12:30pm
-2 hardboiled eggs
-4 links isernio's
-large apple
-medium banana
-8 oz. carrots

8pm
-12 oz. cup of hot chocolate @ the Lettered Steets Coffee House

9:30pm
-app. 20 boneless buffalo wings w/blue cheese @ Applebees (this was a bad scene)

10:15pm
-large oreo cookie shake w/whipped cream and cherry from Jack in the Box

-~90 oz. water on the day

Fitness-3/12-deadlift/box jump, farmer's walk/burpee

Thursday WOD

Max effort deadlift w/max heigth box jump to start:
-deadlift 3x2, box jump 3x6
-finished last set of deadlift successfully @ 405#
-finished last set of box jump @ 43"x4, 41"x2

I was pretty stoked with both of these efforts. My deadlift has started to significantly improve. My previous tested 1rm was 405#. I know, at one point in my past, I was stronger than I am now but don't recall ever testing the deadlift. So, technically, yesterday was a pr. Right on.

Finished with a quick WOD for time:
-100m farmer's walk with 24kg kettle bells
-10 burpees
-100m farmer's walk " "
-6 burpees
-100m " "
-2 burpees

time=3:15

nutrition-3/12

Thursday

7:15am
-3 links isernio's extra lean all natural chicken sausage
-3 hardboiled eggs
-8 oz. strawberries
-medium apple
-1/8 cup almonds
500 mg Ca, 200IU, 250mg Mg

8am
-2 shot 12 oz. americano, black

11:15am
-4 oz. chicken breast
-1 link isernio's extra lean all natural chicken sausage
-1 hardboiled egg
-medium apple
-8 oz. carrots
-6 oz. blackberries
-1/4 cup almonds

3:30pm
-2 hardboiled eggs
-2 links isernio's
-medium apple
-1/8 cup almonds

7:30pm(light dinner @ Scotty Brown's)
-1 pint black butte porter
-Salt and peppered dry rub ribs w/barbecue sauce (~8 oz. meat)

9-11pm(Uisce's)
-3 pints lazy boy irish amber

12am
-Large oreo cookie McFlurry w/fudge (I added so many options this thing was like 4 bucks)

-110 oz. water on the day

Nutrition-3/11

Wednesday

7:15am
-6 oz. chicken breast
-medium apple
-medium banana
-1/4 cup almonds
500mg Ca, 200IU vit D3, 250mg Mg

8am
-2 shot 12 oz. americano, black

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

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

8:30pm
-2 hardboiled eggs
-4 links isernio's extra lean all natural chicken sausage
-8 oz. strawberries
-medium banana
-8 oz. carrots
-1/8 cup almonds
5oomg Ca, 200IU vit D3, 250mg Mg

-100 oz. water on the day

Fitness-3/10-deadlift/box jump, box jump/mb slam/sit-up

Tuesday WOD

3x3 max effort dead lift w/max height box jumps x6 in between

-Finished DL at 385 x 3 (Not a 3-rep PR but closer than I've been in a LONG time)

-Finished box jump at 40" (pretty happy with this effort)

Then a met-con wod, AMRAP in 10 minutes of:

-20 x box jump, 24"

-20 x med ball slam, 20#

-20 x ab-mat sit-up

score=4 rounds

-Was hoping for 5 rounds but definitely came out sprinting and hit a wall. And that's been the goal lately, go as hard as you can for as long as you can and keep pushing that wall farther away. Our whole gym has placed emphasis on not pacing but coming out of the games firing. Makes for some poorer scores but ultimately, better results. Beautiful.

Finished the night with some core work, 21-15-9 rep rounds of:

-wheel tucks, wheel bridge and roll, wheel pike, wheel bridge, wheel taps

-Glute/ham developer back extensions w/25#

-Sit-ups w/24 kg kettle bell

This was a great and productive day at the office.

Nutrition-3/10

Tuesday

8am
-12 oz. cup of drip, black

9am
-6 oz. chicken breast
-medium apple
-medium banana
-1/4 cup almonds
-2 shot 12 oz. americano, black

1:30pm

-6 oz. chicken breast

-medium orange

-medium banana

-8 oz. carrots

-1/4 cup almonds

6:30pm

-6 oz. chicken breast

-medium apple

-6 oz. blackberries

-1/4 cup almonds 

7:45pm

-pint of organic strong ale @ chuckanut brewery

-70 oz. water on the day

Nutrition-3/9

Monday

7am
-6 oz. chicken breast
-medium apple
-medium banana
-1/4 cup almonds

8am
-2 shot 12 oz. americano, black

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

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

5:30pm
-4 oz. chicken breast
-medium banana
-8 oz. strawberries
-1/4 cup almonds

8pm
-pint of chocolate peanutbutter cup icecream

-100 oz. water on the day