Fitness-1/16-snatch, deadlift, bench press, snatch/row, burpees, hill-run

Saturday

Saturday was a big day of activity. Here it is:

Snatch

-5 x 125

-5 x 145

-5 x 165

Deadlifts

-5 x 275

-5 x 320

-5 x 355

Then, went after 6 rounds of the following AFAP:

7 x snatch, 135#

250m row

time=12:25

Was a pretty decent time here. The snatches could've been a little quicker but I never really rested longer than a breath or two. The only thing that made them slow was dumping the bar and having to reset between reps. Otherwise, I never stopped.

Rested for 15 minutes then went after a max rep burpee test in 5 minutes:

score=80

Not bad here but should've been closer to 100. Never really stopped but my pace was wicked slow toward the end. I needed to "embrace the suck" a little more during this one. Next time.

Took a 4 hour rest and then came back into the gym to hit a quick bench press and followed that up with a short burst hill run (under 10 minutes). Was a heck of a productive day.

Nutrition-1/16

Saturday

sleep-7 hours on the night

My nutrition on Saturday was pretty fantastic aside from my weekly cheat meal. I didn't keep a journal for the day but can tell you I was fueling damn well (until said meal) as it was a big day in the gym with three workouts and my performance was solid from start to finish. So, since the prime consumption is fuzzy now, I'll give just the details of my cheat meal. Transparency is powerful.

7pm (El Gitano's)

-1.5 baskets of tortilla chips w/house salsa

-2 jalapeno poppers

-super nachos w/chicken, cheddar cheese, refried beans, jalapenos, tomatos, sour cream, guacamole and house salsa

-1 shredded beef chimichanga w/lettuce, cheese, tomatoes and house salsa

-1/2 of a grilled pork chimichanga w/the same as above

That was a big outing last night, definitely too much food, but enjoyable. Good to get it out of the system and I'm (especially my body) already stoked to have returned to solid nutrition.

Fitness-1/15-"Twenty-five", rope work

Friday

Was a quick but intense one at the gym today. "Twenty-five" was 5 rounds of the following triplet performed AFAP:

20 x wall-balls, 20#/10ft

5 x ring-dips

20 x double-unders

time=5:51

Not too much to say about this one, absolutely crushed it. Never stopped moving and was sprinting from exercise to exercise. I did come off of the rings a couple times because I was getting out of control, but was right back up and on. Good show.

Finished the day with 3 x 12ft rope climbs w/no feet from sitting. In and out in a flash but with much accomplished=a great session at the gym.

Nutrition-1/15

Friday

sleep: 8.5 hours on the night

10:45am

-app. 24 oz. organic brewed coffee, black

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

-2 organic hardboiled eggs

-large banana

-2.8g epa+dha

3pm

-6 oz. baked salmon

-app. 8 oz. mixed vegetables (broccoli, carrots)

-4 oz. strawberries

-4 oz. blueberries

5:30pm (post wod recovery)

-"Recoverite"-15g prot, 49g cho, 4.5g glutamine

8pm-1am (out with a friend)

-1.5 oz. laphroaig single malt, 15yr

-pint belgian brown ale

-pint porter

-large salad w/grilled chicken (6 oz.), romaine, spinach, 1 oz. blue cheese, carrots, walnuts, craisins, and with app. 1 tbsn of balsalmic vinnagrette.

-110 oz. water on the day

Fitness-1/14-press, barbell complex and run, ring work

Thursday

Tough but productive one at the little gym today. Started with some press work:

press

5 x 115

5 x 130

8 x 145

My strength in the press keeps inching up there. I felt stronger today and will continue to improve. This is one way I can supplement my hspu strength and I plan to continue to work on it.

Next up was a heavy barbell complex and running wod that beat me up pretty good. The workout was 6 rounds, w/1 minute rests between rounds, performed AFAP of the following:

5 x deadlifts, 205#

5 x hang power cleans, 205#

5 x front squats, 205#

run 100m

time (including rests)=17:45

This workout called for 155# on the barbell but I went after it with Jthom, a fellow coach and stud who weighs about 175, so I decided to go at his percentage of bw. I performed the first round unbroken, rounds 2-3 w/1 drop, rounds 4-5 w/2 drops and round 6 w/3 drops. Came out strong for two rounds but the weight got heavy quick. It was unbelievably hard to find your legs on the run. I sure would like to have finished this one faster, I didn't think I'd be over 15 minutes. But heavy met-cons take some getting used to. I'll keep at it.

I finished this one with a good bit of l-sit/l-hang work that felt great, really engaged the core. After the workout I coached for 3.5 hours and then went and played in an intramural volleyball match. The body's been sufficiently worked today, looking forward to rest.

Nutrition-1/14

Thursday

sleep: 8 hours on the night

7:15am

-2 organic hardboiled eggs

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

-large banana

-1 cup organic whole milk

-1.4g epa+dha

-650mg ca, 250iu vit d3

9:30am

-app. 20 oz. organic home brewed coffee, black

12:15pm

-4 oz. beef petite sirloin

-1/3 cup walnuts

-1 cup blueberries

-large organic braeburn apple

-1.4g epa+dha

4:30pm (post wod recovery)

-"Recoverite"-15g prot, 49g cho, 4.5g glutamine

-4 oz. beef petite sirloin

-1/4 cup walnuts

-1g epa+dha

11:15pm

-4 oz. beef petite sirloin

-2 organic hardboiled eggs

-1/2 cup walnuts

-12 oz. chopped butternut squash prepared with evoo, garlic, chile pepper and sea salt

-2.8g epa+dha

12:45am

-1 cup organic whole milk

-1.2g epa+dha

-140 oz. water on the day

Nutrition-1/13

Wednesday

sleep: 6 hours on the night (in bed on time for 8 hrs and couldn't sleep, frustrating)

7am

-2 organic hardboiled eggs

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

-large banana

-1.4g epa+dha

8am

-triple 16 oz. americano, black

11:10am

-4 oz. beef petite sirloin

-1/3 cup walnuts

-6 oz. organic baby carrots

-large organic braeburn apple

3:15pm

-4 oz. beef petite sirloin

-1/4 cup walnuts

-large banana

5:30pm

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

-3 oz. wild elk jerky (from a bud's hunt)

8pm

-5 oz. beef petite sirloin

-1/3 cup walnuts

-8 oz. organic baby carrots

-2 oz. dried apricots

-1.4g epa+dha

-105 oz. water on the day

Fitness-1/12-"Cynthia", pull-ups/dips/ghd

Tuesday

Had a nemesis wod today and it kicked my butt. "Cynthia" was AMRAP in 20 minutes of:

3 x weighted pull-up, 25#

5 x hspu

7 x R/L goblet lunge, 24kg

score=6+3 pulls+4 hspu

Hspu's still dominate me. The good news today was I made it through the first 3 rounds getting full ROM hspu's. It took me over half the wod though. I got to a point where it was taking me two or three attempts to get one successful rep. It was frustrating but I hung in there as long as I could. At a certain point, I literally couldn't do any more without resting entirely too long so I went to using 1 abmat. The pull-ups were tough, but not by comparison. The lunges were easy, I should've used the 32kg bell. This was a good one for me to do. Unfortunately, because the sets of hspu's were taking me so long to get through, this wasn't much of a met-con. Aside from shoulders that didn't want to move, I felt fresh as a daisy after this one.

Went after some work on the rings and GHD after. Productive session.

Nutrition-1/12

Tuesday

sleep: 8.5 hours on the night (good stuff)

10:15am

-3 organic eggs fried in organic evoo

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

-large banana

-1 cup organic whole milk

-2.8g epa+dha

10:45am

-app. 20 oz. organic brewed coffee, black

1:45pm

-6 oz. chicken breast w/rosemary and balsamic marinade

-1/3 cup walnuts

-2 oz. dried apricots

-large organic braeburn apple

-2.8g epa+dha

4:30pm (post wod recovery)

-"Recoverite"-15g prot, 49g cho, 4.5g glutamine

9:40pm

-8 oz. beef petite sirloin, prepared in organic evoo

-1/3 cup walnuts

-1 cup blueberries

-6 oz. organic baby carrots

-2.8g epa+dha

10:30pm

-1 cup organic whole milk

-1.2g epa+dha

-116 oz. water on the day

Fitness-1/11-clean and jerk, fronts,

Monday

Came into the gym today still good and sore from Saturday's work. But, aside from the muscle ache, I did feel pretty refreshed and energized after Sunday's rest. Started back with week 1 of another strength cycle today. Went after clean and jerks followed by front squats:

hsc and jerk

5 x 155

5 x 185

5 x 200

fronts

5 x 205

8 x 230

This was a productive effort. Since my glutes/posterior were hurting pretty good from Saturday's dead lift tabata, I decided to give myself a little break and take the cleans from the hang instead of the floor. My transition to the jerk out of the front squat continues to improve, today seemed world's easier than a couple weeks back. Fronts felt stronger as well. I'd a liked to have hit 10 reps @ 230 on my max out set but failed on rep 9. This is still a good effort for me and they continue to improve, slow but steady.

I finished the session with 3 trips up the 12ft rope, starting seated on the ground, and w/out using my feet. Between each trip, I worked in 10 x ring push-ups. Good start to the week.

Nutrition-1/11

Monday

sleep: 7 hours on the night (poor)

7:15am

-4 oz. chicken breast

-1/3 cup walnuts

-large banana

-2.8g epa+dha

-650mg ca, 250iu vit d3

8:15am

-double 12 oz. americano, black

11am

-4 oz. chicken breast

-1/4 cup walnut

-6 oz. organic baby carrots

-large organic braeburn apple

-1g epa+dha

3:15pm

-4 oz. chicken breast

-1/3 cup walnuts

-3 oz. dried apricots

-1g epa+dha

8pm

-8 oz. grilled petite sirloin steak

-1/3 cup walnuts

-6 oz. blueberries

-small organic pink lady apple

-2.8g epa+dha

11pm

-1 cup organic whole milk

-1.2g epa+dha

-105 oz. water on the day

Nutrition-1/10

Sunday

sleep: 6 hours on the night (awful, but I'll be resting/napping today)

11:30am (fasted until this meal)

-3 organic eggs fried in organic evoo

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

-6 oz. organic baby carrots

-small organic pink lady apple

-2.8g epa+dha

5:30pm

-4 oz. chicken breast

-1/4 cup walnuts

-small organic pink lady apple

-2.8g epa+dha

9pm

-6 oz. chicken breast

-1/3 cup walnuts

-2 oz. dried apricots

-1.4g epa+dha

-1/4 pint ben and jerry's peanut butter cup ice cream (leftovers)

-116 oz. water on the day