Fitness-7/3-"Fallen Heros"

Friday WOD-"Fallen Heroes"

This was a workout similar to the "Heroes" workout we did on Memorial Day. It was a workout put together drawing from several of the different CrossFit Hero wods. It was another good one for me. Light load, high intensity and relatively quick. I'll look forward to more wods like this. This wod was the following for time:

-run 1 mile

-21 thrusters, 95#

-50 abmat situps

-21 pullups, chest-to-bar

-21 overhead squats, 95#

-25 air squats

-21 pushups

-8 kb swings, 70#

-run 400m backward

 

time=20:33

Nutrition-7/3

Friday

SLEEP:9 hours on the night

2pm(fasted until this meal)

-3 oz. beef jerky

-large banana

-medium banana

3:30pm(golfing)

-12 oz. Dog Fish Head India Brown Ale

6:15pm

-3 hardboiled eggs

-3 oz. chicken breast

-1 oz. beef jerky

-1/4 cup raisins

9:15pm(Bayou on Bay)

-4 grilled jumbo prawns

-8 bbq/smoked chicken wings with bbq sauce

-2 pints mack and jacks amber

10pm(Dairy Queen)

-large peanut butter/chocolate blizzard

-4g epa+dha

-150 oz. water on the day

Nutrition-7/2

Thursday

SLEEP:7 hours on the night(poor)

8am(fasted food until lunch)

-double 12 oz. americano

11:15am

-5 oz. chicken breast

-1 hardboiled egg

-4 oz. carrots

-medium apple

-large banana

-1/4 cup walnuts

3:15pm

-4 oz. chicken breast

-2 oz. beef jerky

-1/4 cup raisins

-1/4 cup almonds

9:30pm(Bob's Burgers after golf, crap)

-10 oz. tri-tip steak w/ketchup

-2 pieces garlic toast

-half plate of fries

-pint of mack and jacks amber

-6g epa+dha

-110 oz. water on the day

Nutrition-7/1

Wednesday

SLEEP: 8 hours on the night

7:15am
-4 hardboiled eggs
-large banana
-medium apple

8am
-double 12 oz. americano, black

11am
-4 oz. chicken breast w/fresh mango and bell pepper
-app 4 oz. romaine lettuce
-medium apple
-2 oz. dried apricots
-1/4 cup walnuts

3:15pm
-4 oz. chicken breast
-1/4 cup almonds
-large banana
-2 oz. dried apricots

6:45pm
-app. 8 oz. pork roast
-1 to 2 cups of roasted carrots, zucchini and onions

8-10pm(Chuckanut Brewery, I'm so weak)
-4 pints good microbrew
-1/3 of a plate of nachos(w/sour cream and guac)
-1 piece of mini tomato and pepporoni pizza

10:15pm
-2 chocolate icecream bars (alcohol gets me every time)

-2g epa+dha
-110 oz. water on the day

Fitness-6/30-wheel work, box jump/run

Tuesday WOD

I went after a quick one today. Started with some low-rep, high intensity wheel/core work, un-timed. Then finished with a quick amrap couplet of box jumps and running. The wheel/core work was 5 rounds of:

-10 wheel tucks
-10 wheel curls
-10 wheel pikes
-10 wheel bridges
-10 wheel taps/side
-10 weighted abmat situp, 24kg
-10 reverse hypers

total=350 reps

This proved to be a great core circuit and one I'll keep in the quiver for the future. Even though I was going through un-timed, at only 10x/exercise I was able to move through each set un-broken and with little rest between exercises. Good stuff.

Finished with as many rounds as possible in 8 minutes of:

-run 100m
-10 box jumps, 24"

score=8 rounds

I was out the door for the run on round 9 with about 30 seconds to go in the wod and I couldn't run, literally. My body just wouldn't go and I almost puked, closest I've been in a long time. And the hardest I've pushed myself in weeks.

After 8+ hours of sleep last night, I felt much better going into the workout today. But I'm still tired and am going to have to be careful to not overtrain and continue to get good rest. Today's workout was perfect for me; light load, high intensity and quick. I find these are the most appropriate types of exercises when I'm approaching burn-out. It was a productive day.

Nutrition-6/30

Tuesday

I'm going to start logging my sleep as part of my nutrition entries. I've been feeling pretty burnt out lately and next to my shady nutrition of late, inadequate sleep/rest is to blame. I'm aiming for 8+ hours every night.



SLEEP-8.5 hours on the night!

7:45am
-4 oz. chicken breast

-2 hardboiled eggs
-1/4 cup walnuts
-medium banana
-medium apple
-2 oz. dried apricots

8:30am
-double 12 oz. americano, black


12:15pm
-4 oz. chicken breast
-1/4 cup walnuts
-1/2 cup blueberries
-6 oz. carrots
-medium apple


4:15pm
-4 oz. chicken breast
-1/4 cup walnuts
-large banana
-1/2 cup blueberries


6:30pm
-4 oz. chicken breast
-1/8 cup walnuts
-1/3 cup raisins
-2 oz. dried apricots


9pm
-4 oz. chicken breast
-2 hardboiled eggs
-1/4 cup almonds
-4 oz. green grapes
-8 oz. strawberries
-1 cup raspberries
-2 oz. dried apricots


-1000mg ca, 400iu vit d3, 4g epa+dha
-150 oz. water on the day

Fitness-6/29-Squats, 2k Row

Monday WOD-Squat and Row

Today was another squat day for me. I was going for 3x3 for each of the lifts,hitting max effort on the last set. My sets looked as follows:

Overheads
-3 x 165
-3 x 185
-2 x 195 (failed at the bottom of the last attempt!)

Fronts
-3 x 205
-3 x 225
-3 x 235

Backs
-3 x 245

Big surprise here, I wasn't feeling strong today. I got to back squats, suffered through my first set and decided enough was enough, my body just hurt. I tried to row a 5k for time after the squats. It turned into a 2k. I crossed the 2k mark right about 7:10 and quit. My fastest 2k, rowed many months ago, is 6:55. Crazy thing was my breathing and heart rate weren't amped, I was pacing well. My body just hurt. It's starting to look like I'm a little burnt out physically. So, I'm going to look to make some adjustments and, most of all, get more sleep/rest. Stay tuned.

Nutrtion-6/29

Monday (fasted until lunch)

8am
-double 12 oz. americano, black

11:30am
-7 oz. chicken breast
-1/4 cup walnuts
-10 oz. carrots
-medium apple
-large banana

3:15pm
-4 oz. chicken breast
-1/4 cup walnuts
-2 oz. dried apricots
-large banana

6:45pm
-4 oz. chicken breast
-1/4 cup walnuts
-1/2 cup raisins
-1/2 large banana

9pm
-3 oz. chicken breast
-3 hardboiled eggs
-1/4 cup almonds
-4 oz. green grapes
-8 oz. strawberries
-1/2 cup blueberries
-2 oz. dried apricots

-4g epa + dha
-146 oz. water on the day

Nutrition-6/26 thru 6/28-"The Weekend"

Friday thru Sunday

I haven't posted a nutrition log since Thursday's and am now back in the habit of not posting on weekend's. Again, I eat well on weekends but I'm also back to splurging again and eating some bad food on weekends and don't take the time to track everything I eat. I will try to post on Mondays those items I consumed that were on the splurge list. This last weekend produced the following list:

-1 cup vanilla ice cream
-3 chocolate chip cookies
-app. 8 oz. bbq pulled pork w/bbq sauce
-app. 8 oz. bbq potato chips
-chocolate peanut butter cups
-3 beef and cheese burritos @ taco bell
-app. 2 oz. aged gouda
-1 oz. pepper jack cheese
-2 oz. salami
-big piece of ice cream cake
-bbq hamburger w/cheese, no bun
-app. 2 oz. colby cheese
-corn on the cob, no butter or salt
-too much scotch
-bowl of honey nut cherrios w/non-fat milk

This was a pretty extensive list. You never think it's that bad until you write it down. Yikes. But it's Monday and I'm back on it.

Fitness-6/26

Friday WOD-"Sushi Roll"

Today's wod was a fun one and even though I'm still dragging ass, I enjoyed it. "Sushi Roll" was as many rounds as possible in 15 minutes of:

-12 sdhp, 95#

-6 burpees

-12 pullups, chest-to-bar

-6 burpees

score=4+2

The chest-to-bars were tough today, couldn't get a rhythm going. I rocked the burpees fine but still spent a lot of time with my hands on my knees between exercises. Still having a tough time pushing myself hard these days. I'm thinking I'm a little burned out. Getting back on strict nutrition and disciplining my sleep/rest will help. My sleep lately has been garbage. I'm sleeping well but it's been bad in regards to time. I've only been averaging about 6 hours a night. I've got to get back to 8. We'll see how next week goes.