Nutrition-4/28

Tuesday

8:15am
-2 hardboiled eggs
-3 links isernio's extra lean all natural chicken sausage
-large banana
-small apple
-5 dried apricot slabs
-1/8 cup almonds

12:30pm
-6 oz. lean/natural black forrest ham from tj's
-8 oz. strawberries
-3/4 cup blueberries
-2 mandarins
-6 oz. carrots
-1/4 cup almonds


4:45pm
-4 oz. lean/natural black forrest ham
-1/4 cup dried cranberries
-1/4 cup almond
-10 oz. strawberries


7:30pm
-2 hardboiled eggs
-2 links isernio's
-medium orange
-medium apple
-1/8 cup sunflower seeds

9:45pm
-4 oz. chicken breast
-2 mandarins
-5 dried apricot slabs
-1 cup blackberries
-1/4 cup almonds

-1000mg ca, 400iu vit d3, 4g fish oil
-150 oz. water on the day

Fitness-4/27-"The Dirty South"

Monday WOD-"The Dirty South"

For Monday's wod, we did the final workout from the south's regional qualifier. Leading up to the qualifier, the region had been affectionately named the "Dirty South." Hence, the name of the workout .

"The Dirty South" was complete the following as fast as possible:

-1k row
-25 overhead squats, 135#
-100m run
-50 american kb swings, 24kg
-100m run
-25 burpees
-200m run

time=14:40


This was a fun workout and one of those you think's gonna be easy...until you're actually doing it. Talk about a rude awakening. I rowed right about a 3:15 1k, pretty legit. The overhead squats were heavy for that amount of reps but not too bad. Unfortunately, I didn't game plan ahead of time and cost myslef a lot of time on the squats with an extra drop or two. I ripped out 10 before I dumped the first time. But then instead of breaking the remaining reps into 2 or 3 sets, each decreasing in reps, I just wasn't thinking and ended up doing about 4 more small sets not realizing how much the drops and corresponding rests were adding up. The same was true for the kb swings and the burpees, just poor planning. I thought I could smash out the burpees without stopping but ended up needing 3 rests there. Just wasted too much time in this wod with my hands on my knees sucking wind. I had good gas in the tank for this one, just needed to take it up a level. Would definitely like a do-over.

Nutrition-4/27

Monday

7:15am
-6 oz. chicken breast
-8 oz. strawberries
-large banana
-small apple
-1/4 cup almonds

11:30am
-4 oz. chicken breast
-1 cup blueberries
-6 oz. carrots
-2 mandarins
-1/4 cup almonds

3:40pm

-4 oz. chicken breast

-large banana

-small apple

-1/4 cup almonds

6:20pm

-4 oz. chicken breast

-medium orange

-medium apple

-1/4 cup almonds

9:40pm

-3 oz. lean black forrest ham

-2 hardboiled eggs

-1/2 cup dried apricots 

-8 oz. strawberries

-1/4 cup sunflower seeds

-1000mg ca, 400iu vit d3, 4g fish oil

-150 oz. water on the day

Fitness-4/26-Rest Day

Here's another video by the same fella who made the "Paleo in a Nutshell" video I posted on my last rest day. This is a follow-up video to that one and delves into exercise. Give it a watch.

"Exercise"

Nutrition-4/26

Sunday

10:30am

-2 hardboiled eggs

-2 oz. lean ham

-large banana

-small orange

-24 oz. coffee

1:30pm

-3 oz. chicken breast

-1 hardboiled egg

-2 small mandarins

-medium banana

-1/4 cup sunflower seeds

6pm

-2 hardboiled eggs

-1 medium apple

9:30pm

-5 oz. chicken breast

-medium orange

-1 cup blackberries

-1 cup blueberries

-1000mg ca, 400iu vid d3, 2g fish oil

-~100 oz. water on the day

Fitness-4/25-row/box jump/wall ball, deadlift/double-unders

Saturday WOD

We have been starting to seriously amp up the training in preparation for the qualifier coming up May 16th and Saturday was the first of 3 two-a-day workouts to take place in the next few weeks. 

The first workout called for completing the following as fast as possible:

-2k row

-6 rounds of 30 box jumps, 24" box

-6 rounds of 10 wall-balls, 20# ball

time=17:39

I rowed a 6:55 2k which I was fairly happy about. For the box jumps, I felt lighter on my feet than I have in a long time. And the best part was, I had extra gas in the tank that I haven't felt in a long time and was able to push a pretty mean pace through the jumps and wall-balls. Could have been faster, but they are much improved. 

The second workout was performed 4 hours later and was 3 rounds for time of:

-10 deadlifts, 275#

-50 double-unders

time=4:30

Not much to say about this one. It was what it was. I certainly could have been faster if I would have strung out the double-unders. I didn't make the second and third rounds unbroken. I had another gear for this one, kind of bummed I didn't hit it. Again though, the good news is I had another gear/more gas in the tank. The strict nutrition is really paying off.

Nutrtion-4/25

Saturday

9:15am

-3 hardboiled eggs

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

-8 oz. strawberries

-medium apple

11:30

-4 oz. chicken breast

-large orange

-small apple

-1/4 cup almonds

2:45pm

-4 oz. chicken breast

-8 oz. strawberries

-medium apple

-1/4 cup almonds

6:30pm

-6 oz. chicken breast

-~6 oz. grilled mushrooms and bell pepper (bbq)

-1/4 cup pine nuts

-~6 oz. grilled pineapple (bbq)

12am

-6 oz. chicken breast

-large orange

-large banana

-1/4 cup sunflower seeds

-1000mg ca, 400iu vit d3, 4g fish oil

-134 oz. water on the day