Nutrition-4/2

Thursday

7:15am
-5 oz. chicken breast
-1 hardboiled egg
-large banana
-medium apple
-1 cup blueberries
-1/8 cup almonds

8:30am
-2 shot 12 oz. americano

11:15am
-6 oz. chicken breast
-2 small apples
-2 cups shredded brocoli and carrots
-1 cup blackberries
-1 cup marion berries
-1/4 cup almonds

3:15am

-4 oz. chicken breast

-1 heaping cup marion berries

-small apple

-1/8 cup almonds

8:30pm(el gitano's with the roommates)

-few chips and salsa

-chicken en mole with corn tortillas, rice and beans

-no cheese, sour cream or guac

-still a major splurge, and worth every bite

-128 oz. water on the day

Nutrition-4/1

Wednesday

7:30pm
-4 oz. chicken breast
-2 hardboiled eggs
-1 cup blueberries
-8 oz. strawberries
-small apple
-large banana
-1/8 cup almonds

8am
-2 shot 12 oz. americano

11:30am
-4 oz. chicken breast
-1/4 cup almonds
-1 cup blackberries
-medium apple
-1.5 cups shredded brocoli and carrots

3:15pm
-4 oz. chicken breast
-large banana
-small apple
-1/8 cup almonds

7:30pm
-4 oz. chicken breast
-2 hardboiled eggs
-8 oz. strawberries
-1 cup marion berries
-2+ cups shredded brocoli and carrots
-1/8 cup almonds

9pm
-lot's of popcorn (the 3 flavor kind that comes in the Christmas tin, crap)

-120 oz. water on the day

Fitness-3/31-max effort deadlift/box jump

Tuesday WOD

On Tuesday at the gym, we wrapped up our month long focus on the deadlift with a 1 repetition max effort day. We also used the time to attempt max effort box jumps.

deadlift: 1 x 405, 1 x 425, 1 x 435-new pr
box jump: 1 x 41", 1 x 43", 1 x 46"-new pr

It was a decent day for me at the gym. My deadlift is really coming along. I hate the deadlift, it's my least favorite lift I think. My height seems to work against me. But, over the past month, I've improved my technique and my back has certainly gotten stronger, helping me to overcome my height disadvantage. I left wishing I had attempted 455 but after 3 pretty heavy, and successful, attempts, I thought I should leave well enough alone. And thank God I did. The next morning and day, my body was devastated. We'll give 455 a go in the next couple of weeks.

As for the box jump, not bad for 265#.

Nutrition-3/31

Tuesday

7:30am

-4 oz. chicken breast

-2 hardboiled eggs

-1 cup blueberries

-large banana

-medium apple

-8 oz. strawberries

-1/4 cup almonds

8:30am

-3 shot 16 oz. americano, black

12:30pm

-5 oz. chicken breast

-1 hardboiled egg

-1 cup blackberries

-8 oz. carrots

-large banana

-small apple

-1/4 cup almonds

4:30pm

-4 oz. chicken breast

-1/4 cup almonds

-small apple

-large banana

8pm

-4 oz. chicken breast

-2 hardboiled eggs

-8 oz. carrots

-3/4 cup blueberries

-1 cup marion berries 

-small apple

400 IU vit D3, 1000mg Ca

-100 oz. water on the day

Fitness-3/30-"Badger"

Monday WOD-"Badger"

The "Badger" is 3 rounds for time of:

-3o full squat cleans, 95#

-30 pull-ups

-800m run

time=34:27

Not much for me to say about this one. Another "Hero" workout that lives up to it's character. It certainly is a brute. I haven't felt this poorly about an exercise performance in a long time, maybe ever. Going into this one, I seriously thought I could complete it in 25 minutes, I really did. It chewed me up and spit me out. I just couldn't manage to break through those pull-ups in a timely manner. Have got to get lighter. Just disappointed with my resolve on this one. As of late, I've been trying to reinforce a worthwhile mindset at our gym: be relentless. Today I relented. 

Nutrition-3/30

Monday

7am
-4 oz. chicken breast
-2 hardboiled eggs
-1 cup blueberries
-1/2 cup blackberries
-small apple
-large banana
-1/8 cup almonds

8am
-2 shot 12 oz. americano, black

11:15am
-4 oz. chicken breast
-2 hardboiled eggs
-1 cup black berries
-9 oz. carrots
-medium apple
-1/8 cup almonds

3:30pm

-4 oz. chicken breast

-1/8 cup almonds

-large banana

-small apple

6:45pm

-4 oz. chicken breast

-2 hardboiled eggs

-8 oz. carrots

-2 small apples

-large banana

-1/4 cup almonds

-114 oz. water on the day

Fitness-3/29-"Heartbreaker's Revenge"

Sunday WOD-"Heartbreaker's Revenge"

A few weeks back, we did a wod affectionately titled "Heartbreaker." It was 7 rounds for time of:

-200m run
-13 x kb swing, 24kg
-13 x burpees

It was a brute and I loved every minute of it. Burpees, once my nemesis, have now become one of my favorite exercises. Don't ask me why, I love 'em. So, this weekend, "Heartbreaker's Revenge" was born. It played out as follows:

200m run
-21 kb swings, 24kg
-21 burpees
400m run
-15 kb swings, 24kg
-15 burpees
800m run
-9 kb swings, 24kg
-9 burpees

time=11:16

Not bad, but not good enough. After this one, I thought back to the few times I rested and realized I could have knocked a good 30 seconds off my time just by tracking my rests (giving myself a 5 count). A lot of times we rest and we think it's only been 5 seconds but really it's been 10 or even 15. Add a few together and it's no problem to waste a minute not doing anything. I've found, if I need a break, it's best to give a 5 count and take a good hard breath with each count and then right back on it. Our bodies are way more capable than we give them credit for. I would like a do-over on this one. Ben K slammed this one out in 9:57. I'll be referring to him a lot as he's often the one setting the standard in our gym, the guy just doesn't quit. And that's what it's about. Being relentless.