Fitness-5/8-"Six-Pack Cindy"

Friday WOD-"Six-Pack Cindy"

Did a variation of a very popular CrossFit wod today, "Cindy." Generally, "Cindy" is as many rounds as possible in 20 minutes of:

-5 pullups

-10 pushups

-15 air squats

We did this workout today with abmat sit-ups in place of the air squats. It was a lot more brutal than I though it'd be.

score=12 rounds

Not too bad for 250 pounds but not good either. I was hoping to hit the 15 round mark. I did rip my hand pretty good about round 8 and contemplated stopping. But kept going and ripped it worse. Tried taping with about 5 minutes left to go and it didn't hold. Finished the workout strong but was moving slow towards the end, 1 pull-up at a time. Started this workout doing chest to bar pull-ups. Again, they killed me. Just gonna keep at it. 

Nutrition-5/8

Friday

7:15am

-2 oz. lean ham

-1/4 cup almonds

-medium orange

10am

-2 hard poached eggs

-3 links isernio's extra lean chicken sausage

-1 cup of mixed fruit

3pm

-4 oz. lean beef steak

-4 oz. lamb leg steak

-2 medium apples

-1/4 cup almonds

6:30pm

-6 oz. bbq pulled pork

-1 cup mixed fruit

-4 oz. carrots

-4 oz. red bell peppers

10pm

-4 oz. lean ham

-1 cup raspberries

-medium orange

-1/4 cup pistachio's

-1000mg ca, 400iu vit d3, 4g fish oil

-164 oz. water on the day

Fitness-5/7-Rest Day-"Transitioning to the Paleo Diet"

Here's another great resource courtesy of the blogger at "Pay Now Live Later." It's an article in regards to transitioning to the paleo diet and offers some very practical and worthwhile advice for those desiring a manageable/realistic switch to good nutrition. Give it a once (okay, probably twice or even three times) over. Feel free to shoot me questions. 

Read the article here

Nutrition-5/7

Thursday

7am

-2 hardboiled eggs

-2 links isernio's extra lean all natural chicken sausage

-large banana

-medium apple

-1/8 cup pistachios

8:30am

-2 shot 12 oz. americano, black(toaday's a rest day, couldn't resist)

11:20am

-5 oz. lamb leg steak

-1 cup blackberries

-8 oz. carrots

-1/4 cup almonds

3:30pm

-4 oz. lean beef steak

-medium orange

-medium apple

-1/4 cup almonds

7pm

-4 oz. lean beef steak

-2 medium apples

-1/3 cup almonds

10pm

-6 oz. chicken breast

-1/4 cup pistachio's 

-medium orange

-1 cup blackberries

-1000mg ca, 400iu vit d3, 2g fish oil

-164 oz. water on the day

Nutrition-5/6

Wednesday

7am

-3 hardboiled eggs

-2 links isernio's extra lean all natural chicken sausage

-8 oz. strawberries

-large banana

-2 oz. dried apricots

-1/8 cup almonds

11:30am

-4 oz. turkey breast

-1 cup blackberries

-medium apple

-8 oz. carrots

-1/4 cup almonds

3:30pm

-4 oz. turkey breast

-large banana

-medium orange

-1/4 cup almonds

6:30pm

-4 oz. turkey breast

-medium apple

-large banana

-1/8 cup almonds

10pm

-4 oz. lamb leg steak

-1/4 cup pistachios 

-1 cup blackberries

-medium apple

-1000mg ca, 400iu vit d3, 2g fish oil

-150 oz. water on the day

Fitness-5/5-"Danny"

Tuesday WOD-"Danny"

Another hero workout, ouch. And if hero wods weren't bad enough, this one had pull-ups in it. And, in the spirit of the qualifier coming up, I started out trying to do chest to bar. And soon, I was just fighting to get as high as I could. Chest to bar pull-ups continue to kill me. Just have to keep at it. "Danny" is as many rounds as possible in 20 minutes of:

-30 box jumps, 24"

-20 push press, 115#

-30 pullups

score=2+2 and 2/3

Was 5 pull-ups away from 3 rounds. Grip on the pull-ups continues to hold me back. Hopefully it will continue to improve. Good news was I still felt like I was floating on the box jumps and the push-press felt light. Just those damn pull-ups.

Nutrition-5/5

Tuesday

8am
-2 hardboiled eggs

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

-1/8 cup almonds

-large banana

-medium apple

-2 oz. dried apricots

12:30pm

-4 oz. turkey breast

-1/4 cup almonds

-8 oz. strawberries

-medium orange

-8 oz. carrots

4:30pm

-4 oz. turkey breast

-1/4 cup almonds

-large banana

-medium apple

6:30pm

-4 oz. turkey breast

-1/4 cup almonds

-medium orange

-large banana

9:30pm

-3 hardboiled eggs

-2 links isernio's extra lean all natural chicken sausage

-8 oz. strawberries

-large banana

-1 cup blackberries

-1000mg ca, 400iu vit d3, 4g fish oil

-154 oz. water on the day

Fitness-5/4-"Endurance Bionic"

Monday WOD-"Endurance Bionic"

Another brutal take on our friend, "Bionic." This workout, if you recall, is 5 rounds for time of:

-6 sumo deadlift highpull, 95#
-6 burpees
-6 front squats, 95#
-6 american kb swings, 24kg
-6 hang power snatch, 95#

Today we put a a bit of a distance spin on it. The workout was still 5 rounds of these same exercises. But added to each round was a 400m run on the end. The other change was in the repetition strategy. Starting with round 1, we performed 10 reps of each. Then 8, then 6, then 4 and finally, 2. Still 5 rounds. Still 30 total reps of each. Just broken down differently and with the run added.

time=19:53

I'll keep this short and sweet. The run killed me.

Nutrition-5/4

Monday

7:15am

-5 oz. chicken breast

-large banana

-medium apple

-7 dried apricot slabs

-1/4 cup almonds

11:50pm

-5 oz. chicken breast

-1/4 cup almonds

-medium orange

-1 cup blackberries

-small apple

4:20pm

-4 oz. chicken breast

-1/4 cup almonds

-large banana

-medium apple

6:45pm

-4 oz. chicken breast

-medium orange

-8 oz. carrots

-1/4 cup almonds

9:15pm

-2 hardboiled eggs

-2 oz. turkey breast

-1 link isernio's extra lean all natural chicken sausage

-8 oz. strawberries

-small apple

-2 oz. dried apricot slabs

-1/8 cup almonds

-1000mg ca, 400iu vit d3, 4g fish oil

-160 oz. water on the day

Nutrition-5/3

Sunday

10-11am

-32 oz. coffee, black

1:15pm

-6 oz. chicken breast

-8 oz. strawberries

-small apple

-large banana

-1/4 cup sunflower seeds

4:45pm

-6 oz. wild sockeye salmon burger

-15 pieces asparagus grilled in light evoo

9:30pm

-5 oz. chicken breast

-1/4 cup almonds

-6 oz. dried apricots slabs

-700mg ca, 200iu vit d3

-128 oz. water on the day