Nutrition-5/30

Sunday

9am

-3 eggs

-large banana

-1/4 cup dried cranberries

12:30pm

-5 oz. chicken breast

-1/4 cup almonds

-large banana

-medium apple

-8 oz. strawberries

3:30pm

-6 oz. chicken breast

-1/4 cup almonds

-large banana

-medium apple

-2 oz. dried apricots

7:30pm

-5 oz. chicken breast

-10 oz. grilled vegetables (asparagus, bell pepper, onion, cucumber)

10pm

-4 oz. chicken breast

-1/4 cup almonds

-4 oz. dried apricots

-large banana

-1 cup blackberries

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

-130 oz. water on the day

Fitness-5/29-"NE Qualifier WOD"

Friday WOD-"NE Qualifier WOD"

After a couple days off, I was ready to get after it a bit. So today I went after one of the wod's from the NE CrossFit Game's Qualifier. It was a 10 to 1 (10 of each, then 9 of each, then 8...on down to 1) of:

-power clean, 155#

-pullups, chest to bar

-american kb swing, 24kg

time=18:50

This was a pretty weak time and wouldn't have been competitive in a qualifier but the cool thing was I did all the pull-ups chest to bar. True story, I hit my chest on the bar for every one of my pull-up reps. It slowed me down significantly but I did it. This was the first workout I've ever completed hitting chest to bar on every rep. I was bummed that I didn't push the pace harder. But so stoked I hit chest to bar on every pull-up. All 55 of them. Chest to bar will likely be my standard from now on for every workout including pull-ups. I'm hoping it will really increase my work capacity for the movement. Stay tuned.

Nutrition-5/29

Friday

8am

-4 oz. lamb leg steak

-1/4 cup almonds

-large banana

-2 oz. dried apricots

-small apple

12pm

-4 oz. wild sockeye salmon burger

-1 oz. lamb leg steak

-1/4 cup almonds

-1/2 a large banana

-medium apple

-1/4 cup dried cranberries

4:45pm

-4 oz. lamb leg steak

-1/4 cup almonds

-large banana

-3 oz. dried apricots

7:30pm

-4 oz. lamb leg steak

-1/4 cup almonds

-8 oz. carrots

-1/4 cup dried cranberries

-medium apple

9:30pm

-3 oz. elk steak

10pm

-~5 oz. Laphroaig Single Malt, 10 year

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

-140 oz. water on the day

Nutrition-5/28

Thursday

7am

-2 oz. turkey breast

-2 hardboiled eggs

-1/8 cup almonds

-large banana

-3 oz. dried apricots

11:15am

-2 oz. turkey breast

-2 hardboiled eggs

-medium apple

-8 oz. carrots

-8 oz. strawberries

3:15pm

-3 oz. turkey breast

-1 hardboiled egg

-large banana

-1/4 cup dried cranberries

7:30pm

-4 oz. turkey breast

-medium apple

-large banana

9pm

-2 hardboiled eggs

-1 oz. turkey breast

-1000mg ca, 400iu vit d3, 1g fish oil

-138 oz. water on the day

Fitness-5/27-Rest Day-"Muscles and Alcohol"

Wednesday

A rest day already you say? Not so fast. Even though I took a blog hiatus and went light on the workouts, I still did work out and the "Filthy Fifty" on Tuesday marked my 5th wod in 6 days. Time to recoop. The good news is, my nutrition, as you can see, is dialed in and my near 10# weight gain (no doubt mostly made up of a lot of food slowly making it's way though my digestive system along with water weight) is already down about 5 pounds as my body detoxes/eliminates from the week of poor consumption.

I wanted to share this little write-up in regards to alcohol and it's impact on muscles. This isn't really my kind of website, bodybuilding and all, but this article gives some basic insight into alcohol's negative effects. Give it a read and if beer's one of your nutritional downfalls (as it is mine, I love beer) let this be motivation to give it a rest.

"5 Reasons Why Alcohol Will Destroy Your Muscle Gains"

Nutrition-5/27

Wednesday

7am
-2 oz. turkey breast
-2 hardboiled eggs
-large banana
-4 oz. dried apricots
-1/8 cup almonds

11:15am
-5 oz. turkey breast
-1/4 cup almonds
-1/2 cup raspberries
-8 oz. carrots
-medium apple

3:15pm
-5 oz. turkey breast
-1/4 cup almonds
-large banana
-medium apple

8pm

-4 oz. wild sockeye salmon burger

-1 hardboiled egg

-6 oz. strawberries

-1/4 cup almonds

-1 cup blackberries

-1/4 cup cranberries

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

-134 oz. water on the day

Fitness-5/26-"Filthy Fifty"

Tuesday WOD-"Filthy Fifty"

My body is feeling pretty good after an easy-going week of exercise. I found a lot of time to rest during my light week and was able to get in a couple wods that were light and refreshing. Today was my first day back going at it pretty hard and it was quite the wod to come back to. The "Filthy Fifty."

The "Filthy Fifty" is 50 reps of each of the following exercises performed straight through for time:

-box jumps, 24"

-jump pullups

-american kb swings, 16kg

-walking lunges

-knees to elbows

-pushpress, 45#

-ghd hip extensions

-wallball, 20#/10ft

-burpees

-doubleunders 

time=27:49

Not a bad time. My 2009 goal for this wod is to break 25 minutes and I'm close. Maybe that goal should be 20 minutes. We'll see where the summer takes me. It's easy to say this, but I'm fairly confident I could have broken the 25 minute mark had I gone after this wod a week and a half ago, right before the qualifier. This last week of rest did do me well in regards to performance, but my poor nutrition has definitely taken me back a step or two. I feel I'll be back in the game soon though. 

Nutrition-5/26

Tuesday

I'm back to blog land after my hiatus. It was a restful one and I had a good time enjoying some serious cheat meals. All said though, I'm way ready to jump back into strict nutrition mode full time. There's something to be said for how good you feel when you're eating on point. I started the day out fasting after some serious chinese food followed by a couple thick beers last night. I fasted til 4pm which I feel did my body good. Now I'm back on track.

4pm

-4 oz. wild sockeye salmon burger

-1 hardboiled egg

-large banana

-1/4 cup dried cranberries

-1/4 cup almonds

6:40pm

-4 oz. wild sockey salmon burger

-large banana

-1/4 cup dried cranberries

-5 oz. carrots

-1/4 cup almonds

9:15pm

-4 oz. turkey breast

-1 hardboiled egg

-8 oz. strawberries

-4 oz. dried apricots

-1/4 cup almonds

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

-138 oz. water on the day 

Fitness-5/25-Qualifier Video

For my friends/fam who haven't seen it, here's a video by Em of some of the action from last weekend's NW Regional CrossFit Game's Qualifier set to Sigur Ros. For those of us who've been captured by the sport of fitness and, more than that, captured by the life that's experienced as we both overcome and watch others overcome obstacles, this video is emotional. Check out Em's first muscle-up in a wod. Beautiful.

"The Art of Movement"