Nutrition-10/23

Friday

sleep: 8 hours on the night

11:30am

-16 oz. coffee, black

-2 hardboiled eggs

-1 large link isernio's extra lean chicken sausage

-1/4 cup walnuts

-large banana

-small apple

-1 cup organic whole milk

-650mg ca, 250iu vit d3

-1g epa+dha

4pm

-4 oz. new york strip

-1/4 cup walnuts

-large banana

-1g epa+dha

8pm

-~12 oz. chicken (costco rotisserie, yikes)

-1/4 cup walnuts

-3 oz. dried apricots

-4 oz. fresh blackberries

-1g epa+dha

100 oz. water on the day

Fitness-10/22-deadlifts, "Mini-Nancy"

Thursday

After a rest day Wednesday, I came into the gym with a lot of energy but my body still hurting pretty good from Monday and Tuesday's work. Today ended up being a grind but one that I fought through. Started it out with ME deadlifts at 5 x 3. Sets looked as follows:

-3 x 315

-3 x 335

-3 x 355

-3 x 375

-2 x 385

I'm getting stronger but still have a ways to go as I'm about 30 or 40 pounds below my previous best. I should've gone for the 3rd rep at 385 but rep 2 came up slow and I felt like I rounded out which was enough to call it good. 

After the deads, I went after "Mini-Nancy." It was 3 rounds afap of:

-400m run

-15 overhead squats, 115#

time=7:19

I was bummed not to go sub-7 here as I had a legitimate chance, just couldn't keep the pace on the 3rd run. But was still otherwise pleased, especially since I went after this one alone and without anyone to chase. I pushed myself hard. All the squats were unbroken and couldn't have been much faster. Just need to continue to improve my conditioning in regards to locomotion. 

Nutrition-10/22

Thursday

sleep: 7 hours on the night

8am

-1 large link isernio's extra lean chicken sausage

-2 hardboiled eggs

-large banana

-small apple

-1/4 cup walnuts

-1 cup organic whole milk

-650mg ca, 250iu vit d3

-1g epa+dha

10am

-8 oz. coffee, black

12:15pm

-4 oz. new york strip

-1/4 cup walnuts

-large apple

-6 oz. carrots

-1g epa+dha

4:30pm(post wod recovery)

-"Recoverite" 48g CHO, 15g Prot, 4.5g Glutamine

-4 oz. new york strip

-1/4 cup walnuts

-1g epa+dha

8pm

-4 oz. new york strip

-1/4 cup walnuts

-large banana

-1g epa+dha

10:15pm

-3.5 oz. baked cod

-2 hardboiled eggs

-6 oz. carrots

-6 oz. red grapes

-1 cup organic whole milk

-350mg ca, 150iu vit d3

-1g epa+dha

-126 oz. water on the day

Nutrition-10/21

Wednesday

sleep: 7.5 hours on the night

7:15am

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

-2 hardboiled eggs

-1/4 cup walnuts

-large banana

-small apple

-650mg ca, 250iu vit d3

-1g epa+dha

8:15am

-double 12 oz. americano, black

11:30am

-4 oz. new york strip

-1/4 cup walnuts

-6 oz. carrots

-medium apple

-1g epa+dha

3:15pm

-4 oz. new york strip

-1/4 cup walnuts

-large banana

-1g epa+dha

6:30pm

-4 oz. new york strip

-1/4 cup walnuts

-10 oz. red grapes

-1g epa+dha

8:30pm-11pm(out with the boys)

-1.5 oz. Talisker single malt

-1.5 oz. Oban 14yr single malt

-3 sessions black, 11 oz. 

11:30pm(this is what happens late at night after you've drank)

-4 oz. new york strip

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

-1 hardboiled egg

-2 oz. provolone cheese

-1 cup organic whole milk

100 oz. water on the day

Fitness-10/20/09-thrusters/squat clean/fronts/backs, push-up test, row test

Tuesday WOD

Got after it today. Started with more strength work we call the "Trifecta." Thrusters-squat cleans-front squats. And then I got the bright idea to add back squats into the mix. My sets and reps looked as follows:

Thrusters
-7 x 115
-7 x 155

Squat Clean
-5 x 185
-5 x 205

Fronts
-3 x 225
-3 x 235
-1 x 250

Backs
-5 x 225
-5 x 255
-5 x 275

Wasn't feeling that strong today, especially towards the end of my sets as fatigue was taking its toll. But, it was still an improvement. The thrusters weren't max effort, meant to be more of a patterning warm-up. I think I'm good for 7 x 185-205 there. Squat cleans were suprisingly tough today, I was feeling it. The front squats were heavy but I really thought I'd be good for 3 @ 250. I fought the second rep for about 10 seconds and ended up dumping it. Next time. The back squats ended up being about 90%. My legs were toast at that point and max effort didn't seem wise.

After this, I went after a push-up test on the rings. Test was un-timed and going for max reps possible before failure. Standards: break in plank consitutes failure, toes at same level as hands (feet up on box), shoulders break the plane of the hands on the descent, full extension of the elbows at the top.

score=15

This one wrecked me after all the press work yesterday. I felt great through 12 reps and then, quite literally, failed hard. I'll look to give this one a go again in a few days when I'm fully recovered.

Finished the day with a 500m row test for time.

time=1:24:7

Not bad here after 10 sets of squats. Missed my pr by just over 1 second though. Last time we tested, I put up a 1:23:3. My lungs were there today but my legs and back weren't. I have a lofty goal of a sub 1:20 for the 500m. Some day.

Nutrition-10/20

Tuesday

sleep: 8 hours on the night

8:15am

-4 oz. wild sockeye salmon burger

-1/4 cup walnuts

-large banana

-2 oz. dried apricots

-650mg ca, 250iu vit d3

-1g epa+dha

10am

-double 12 oz. americano, black

12:45pm

-6 oz. new york strip

-1/4 cup walnuts

-6 oz. carrots

-small apple

-1g epa+dha

4:15pm(post wod)

-Recoverite drink; 48g CHO, 15g Prot, 4.5g glutamine

-4 oz. wild sockeye salmon burger

-1/4 cup walnuts

8:20pm

-4 oz. new york strip

-2 hardboiled eggs

-1/4 cup walnuts

-3 oz. dried apricots

-8 oz. red grapes

-1g epa+dha

-350mg ca, 150iu vit d3

10:15pm

-10 oz. organic whole milk

-110 oz. water on the day

Fitness-10/19/09-press, kb snatch test, bench pressI

Monday WOD

Got into the gym today feeling pretty good and ready to get some work done. I started with more press work today. I was going for a 5x5 cross sets, trying to hit the same weight on every one. My sets looked as follows:

-5 x 135

-5 x 145

-4 x 150

-3 x 150 

-3 x 150

I didn't do well picking the right weight tonight but it was still productive. 135 proved much too light and I thought 145 would be perfect but after my set there I still felt like I had more. So I went to 150 which proved a bit heavy for 5 but I was too stubborn to reduce the weight and finished with 2x3. This was a great improvement from last week where I only got 145#x4 and 155#x 1. 

After the press, we went after a 10 minute kb snatch test. I've only performed the kb snatch a handful of times since I've been CrossFitting and they need work. During the 10 minute test, you're going for as many snatches as possible. The kicker is the fact that you can't drop the kb or the test ends. You can switch hands but must always hang on to the kb. 

score=114

I wasn't at all happy with this effort. My grip failed early and I was never able to recover. I finished the test feeling strong in the lungs and shoulders but barely able to hold on to the kb. I was only getting a couple snatch at a time before switching to the other hand. If I could do this one over, I'd start out doing 5 per hand and continually switching rather than 10 per hand before the switch, which how I went through the first 60. 

After the snatch I finished with 3x5 cross sets on the bench press using a foam roller in place of a bench:

-5 x 225

-5 x 225

-5 x 225 

I rounded out the session with a 30 second handstand hold, and 3 max effort holds on the rings in support moving in and out of L-sit that lasted 30 seconds, 22 seconds, and 15 seconds respectively. Amazing how hard those holds were after all the press work. 

Nutrition-"The Weekend" and 10/19

The Weekend

This was the last weekend of splurging for a while. I'm going pretty strict and am stoked to get back on it. So is my body. Here's the bad and the ugly from the last 2 days:

-chimichangas

-1 pound chicken strips

-bag of doritos

-sweedish fish

-1 pint cookies and cream

-1/4 pound sharp cheese

-gummy bears

-too much dark beer

Monday

sleep: 7 hours on the night

7am

-1 cup whole organic milk

-650mg ca, 250iu vit d3

-1g epa+dha

8am

-triple 16 oz. americano, black

11am

-2 hardboiled eggs

-1 link isernio's extra-lean chicken sausage

-6 oz. carrots

-medium apple

-1g epa+dha

3pm

-2 hardboiled eggs

-1 link isernio's extra-lean chicken sausage

-large banana

-1g epa+dha

6:30pm

-3 oz. dried apricots

-1.5 cups whole organic milk

-1g epa+dha

8pm

-two 4 oz. wild sockey salmon burgers

-1/4 cup walnuts

-1.5 cups raspberries 

-large banana

-350mg ca, 150iu vit d3

-1g epa+dha

10:15pm

-1 cup whole organic milk

-122 oz. water on the day