Nutrition-1/27

Wednesday


sleep: 7 hours on the night


7:10am
-3 organic eggs
-2 links isernio's extra lean all natural chicken sausage
-1 cup blueberries
-2 oz. dried apricots
-1 cup organic whole milk
-2.8g epa+dha


8:15am
-triple 16 oz. americano, black


11:15am
-7 oz. chicken breast
-1/3 cup walnuts
-8 oz. organic baby carrots
-small organic pink lady apple
-1g epa+dha

3:30pm
-5 oz. chicken breast
-1/4 cup walnuts
-3 oz. dried apricots
-1g epa+dha

8:30pm-11pm
-2 glasses red wine (a lovely cab)
-1 cup organic whole milk
-1.2g epa+dha

-115 oz. water on the day

Fitness-1/26-"Ricola", pistols

Tuesday

Started with a 12 minute AMRAP that was thrown out in one of the regional qualifiers for last year's CF Games. "Ricola" was as many rounds as possible in 12 minutes of:

5 pull-ups, chest-to-bar

10 burpees

15 kb swings, 24kg

20 double-unders

score=4+1

Wasn't satisfied with this effort at all. Figured a competitive score in this one would be at least 6 rounds. Jthom was right along side me and I was with him for 2 rounds and then he pulled away when I hit a wall. His score was 6+2.

After the AMRAP, I worked on pistols. I performed 3 x 10 pistols with each leg, holding 10# db out in front, with 30 second rests between efforts. It was productive.

Nutrition-1/26

Tuesday

sleep: 8 hours on the night

10am

-20 oz. organic home brewed coffee, black

-3 organic eggs prepared in evoo

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

-large banana

-2.8g epa+dha

2:30pm

-4 oz. chicken breast

-1/4 cup walnuts

-3 oz. dried apricots

-small organic pink lady apple

4:30pm(post wod)

-"Recoverite", 10g prot, 33g cho, 3g glutamine

-3 oz. dried apricots

8:30pm (dinner at Boundry Bay w/friends)

-"harvest salad" w/romaine, pecans, 4 oz. chicken breast, sliced apples, red grapes, a ton of guacamole and a ton of all-natural salsa

-1 glass house red wine

10pm

-4 oz. chicken breast

-1 cup organic whole milk

-1.2g epa+dha

130 oz. water on the day

Fitness-1/25-clean and jerk, front squats, leg crank, row, hspu work

Monday

Started with some cleans and front squats.

Hang Squat Clean and Jerk

-5 x 185

-3 x 205

-1 x 230

Fronts

-3 x 230

-4 x 255

This was a heavier day but the cleans were still sub-max and felt fairly easy actually, the jerk transition continuing to improve. My first rep at 255 on the fronts felt like the bar and then all of the sudden it stoned me. Failed in the bottom of the 5th rep. My strength in the bottom continues to improve but slowly. Man, do I have a ways to go.

Rested exactly 2 minutes and then went after our "Leg Crank" protocol. The "Leg Crank" is 3 rounds, each round performed AFAP, with 1 minute rest between rounds of:

-24 air squats

-24 alternating lunges

-24 jumping alternating lunges

-12 jumping squats

time=12:09, including rests

This wrecked my house. After, I rested exactly 2 minutes again and then went after two 500m rows with 2 minutes rest between efforts.

First 500m time=1:26.5

Second 500m time=1:53

I was destroyed by the end of this one. My posterior from the front squat and leg crank work was devastated and I was pretty pleased to row a sub 1:30 the first effort as my pr is 1:23:6. About 100m into the second effort, my whole posterior lit on fire and I haven't felt paint like that in some time.

After I recovered, I finished with some handstand work.

Nutrition-1/25

Monday-back on the blog

sleep: 5 hours on the night (but I'd slept until noon Sunday and then rested all day so I actually felt pretty good this morning)

7am

-3.5 oz. organic lean ground beef

-1/4 cup walnuts

-large banana

-1.2g epa+dha

8am

-16 oz. triple americano, black

11:20am

-3.5 oz. organic lean ground beef

-1/4 cup walnuts

-8 oz. organic baby carrots

-small organic pink lady apple

-1g epa+dha

3:15pm

-1/4 cup walnuts

-small organic pink lady apple

-3 oz. dried apricots

-1g epa+dha

6:30pm

-large banana

-3 oz. dried apricots

8pm

-6 oz. chicken breast

-1/3 cup walnuts

-1 cup blueberries

-small organic pink lady apple

-2.8g epa+dha

-1 cup organic whole milk

1am

-1 cup organic whole milk

-1.2g epa+dha

-130 oz. water on the day

Fitness-1/23-snatch, deadlift, bench press, fit eval

Saturday

Don't have time for much explanation, but was a good morning at the gym on Saturday.

snatch

-3 x 140

-3 x 155

-3 x 175

deads

-3 x 290

-3 x 335

-5 x 375

bench

-3 x 190

-3 x 215

-6 x 235

Max rep pull-ups, score=27 (pr, old pr-23)

Max rep ring push-ups, score=17 (pr, old pr-15)

Vertical leap from standing, score=27.9" (pr, old pr-25ish)

400m run, time=1:07 (old pr-1:05)

1 Round Fight Gone Bad, score=130 (old pr-173, didn't go after this one hard enough and started on SDHP's which killed my rhythm)