Nutrition-3/18

Wednesday

7:30am
-2 links isernio's extra lean all natural chicken sausage
-2 hardboiled eggs
-small apple
-large banana
-1/4 cup almonds

8am
-2 shot 12 oz. americano, black

11:30am
-2 hardboiled eggs
-2 oz. chicken breast
-medium pear
-8 oz. carrots

3:30pm

-3 oz. beef tip sirloin

-1 hardboiled egg

-small apple

-large banana

7:30pm

-3 oz. chicken breast

-3 oz. beef tip sirloin

-8 oz. carrots

-8 oz. strawberries

-small apple

-1/4 cup almonds

1000 mg Ca, 400IU vit D3, 500mg Mg

-126 oz. water on the day

Fitness-3/17-deadlift/box jump, row, push-ups

Tuesday WOD

Max effort deadlift w/max height box jump in between as follows:

-deadlift 3 x 3, box jump 3 x 6

-finished the deadlift successfully @ 405#

-finished the box jump 5 x 41", 1 x 45"

This was a great deadlift day for me. On Thursday, I finished my last set of 2 on the deadlift @ 405# but it was a serious struggle on the last rep. Today, I finished my third rep with much more confidence.  And I hit a 45" box jump. Only once but I'll take it.

Finished with a 500m row test for time and a max push-up test:

-finished row in 1:27 

-finished with 3o push-ups (chest to ground, full elbow extension)

-push-up test ended once knees hit the ground 

I was happy with both of these efforts but not satisfied. Would really like to see that row time dip to 1:25 or even 1:23. And as far as push-ups go, truly good push-ups (that's full range of motion) are tough. I'd like to be able to do 100 some day.

Nutrition-3/17

Tuesday-Happy St. Patricks Day

8am
-3 hardboiled eggs
-3 links isernio's extra lean all natural chicken sausage
-large banana
-small apple
-medium pear
-1/4 cup almonds

9:15am
-2 shot 12 oz. americano, black

12:15pm
-6 oz. chicken breast
-1/4 cup almonds
-small apple
-8 oz. carrots
-medium pear

4:30pm
-3 oz. chicken breast
-large banana
-1/8 cup almonds
-small apple

7:00pm (St. Patty's day dinner party at a buddies)
Not sure on how much I ate, but I do know what:
-corned beef and cabbage (too much)
-few boiled potatoes
-small chunck of irish soda bread (had to try it, way good)
-chips, crackers, cold cuts and wicked good cheese (too much)
-dirt pie dessert (too much)
-4 oz. glen rothes single malt scotch, 18 year (just the right amount)

-120 oz. water on the day

Fitness-3/16-"Fran"

Monday WOD-"Fran"

Fran, for those not familiar with the CrossFit community, is arguably the most noteworthy benchmark workout. It seems to garner the most accolade and attention among CrossFitters the world over. Why? Because it's absolutely intense. You look at it and think, "that sounds tough, but I could muscle my way through it pretty quick I bet." And then you do it, and it destroys you.

Fran is 3 rounds, 21 reps, then 15, then 9 of:

-Thruster @ 95# (front squat into a push press)

-Pull-up

time=7:04

I was disappointed with this time at first because going into it, I had aspirations of breaking into the 5 minute realm. But, just as it always seems to, Fran kicked my butt. Then I remembered I'd only done this WOD once since I've been able to perform multiple pull-ups and my time then was 8:55. So a near 2 minute improvement. Shouldn't be too upset. Art, my buddy and fellow Jogo coach posted a 4:01. Pretty impressive. And even he's not satisfied. Did I mention they're guys out there doing this workout in the 2 minute range? 

Nutrition-3/16

Monday

7:15am
-3 hardboiled eggs
-3 links isernio's extra lean all natural chicken sausage
-1/8 cup almonds
-small apple
-medium pear
-large banana
500mg Ca, 200IU vit D3, 25omg Mg

9am
-8 oz. cup of coffee, black

11:15am
-6 oz. chicken breast
-medium pear
-8 oz. carrots
-small apple
-1/4 cup almonds

3:15pm
-3 oz. beef tip sirloin
-1/8 cup almonds
-6 oz. blackberries
-small apple

5:45pm
-3 oz. beef tip sirloin
-1/8 cup almonds
-small apple
-large banana

8:30pm
-6 oz. beef tip sirloin
-8 oz. carrots
-8 oz. strawberries
-6 oz. blackberries
-1/4 cup almonds
5oomg Ca, 200IU vit D3, 25omg Mg

-105 oz. water on the day

Fitness-3/15-"The Bear"

Sunday WOD-"The Bear" 

On Sunday, I did the wod Jogo had on the schedule for Saturday since I missed it. "The Bear" is a barbell wod and it's a brute. It can be done a few different ways. Traditionally, it's done in 5 rounds, increasing the weight each round with rest in between. The catch is, your goal is to not drop the bar once until you've completed the round at which point you can let go and rest while more weight is added before going again. 

We did a modified version, the idea the same; don't drop the bar. Each round's movements remained identical to the traditional version. The difference was we started at 95#, as the traditional does, and stayed there, unlike the traditional. But, our goal was to do all 5 rounds with out dropping the bar once. Aka, no rests. Ouch. 

5 rounds x 7 reps of each movement in the order that follows:

-power clean

-front squat

-push press

-back squat

-push press

-The power clean must be touch and go (no resting the bar on the ground), resting the bar anywhere else but on the ground is permitted without penalty (back rack of the squat for example). Complete afap.

time=10:50 with one drop

Pretty pitiful performance on this one. Did it by myself which was the start of the end. Couldn't get fired up. Should be able to complete this workout in the 5-6 minute range with no drops. 

Fitness-3/13-"Helen"

Friday WOD-"Helen"

Helen is a very popular CrossFit benchmark and is right up there with Fran in scare factor. Well maybe not quite. But close.

Helen is 3 rounds for time of:

-400m run

-21 American kettle bell swings @ 24kg (53#)

-12 pull-ups

time=10:29

I had only performed Helen one time before and it was last summer when I was still doing jump pulls for WODs. So wasn't really sure what to expect here and was aiming to break the 10 minute mark as a goal. Not quite but close. I'll be there soon. An elite guy out there in the CrossFit world name James Fitzgerald aka "OPT" has a 6:59 Helen. Freaking crazy. Watch it on youtube here.