Nutrition-9/15

Tuesday

SLEEP: 7 hours on the night

8am

-2 hardboiled eggs

-4 oz. chicken breast

-1/3 cup walnuts

-large banana

-2 oz. dried apricots

-2g epa+dha

9am

-double 12 oz. americano, black

11am

-4 oz. turkey breast

-6 oz. carrots

-1/3 cup walnuts

-8 oz. strawberries

-2g epa + dha

3:30pm

-4 oz. wild sockeye salmon burger

-1/4 cup walnuts

-large banana

6:30pm

-3 oz. dried apricots

-4 oz. turkey breast

-1/4 cup walnuts

-2g epa+dha

8:30pm

-~6 oz. smoked salmon salad w/romaine, cucumbers, tomatoes, carrots, NO dressing or croutons 

9:30pm

-2 hardboiled eggs

-4 oz. blueberries

-154 oz. water on the day

Fitness-The Weekend and 9/14

The Weekend

I was in Chelan all weekend for a wedding and to enjoy some r and r. That didn't stop me from getting a couple short workouts in. I had been daydreaming for some time about a wod that incorporated swimming and so I jumped at the creative opportunity to construct one while I was staying at the lake. On Saturday, 9/12, I did the following wod for time (I roped my good buddy Drew D. into fighting through this one along side, thanks for pushing me brother):

3 rounds for time
-10 pullups (on swingset)
-20 knees to elbows (on swingset)
-run 50m to end of boat dock
-20 air squats
-swim 25m to ski dock, front crawl
-10 burpees on ski dock
-swim 25m back to boat dock, breast stroke
-10 muscle-ups, out of water onto boat dock
-15m walking lunge
-20 vups
-30m run to swingset

time=30:18

This was a killer, the swimming was brutal. I had to reduce the pull-ups and knees to elbows by half after the first round becuase we were doing them from a wooden beam on the swingset and our hands got tore up. The muscle-ups, with a little water assistance, were awesome. This is now a new Chelan classic wod. I'll look forward to this one again, the next time I'm in town.

On Sunday, 9/13, I roped Drew into another one though not quite as intense. We went after a hill run for time. We ran from where we were staying on the lake up to the public golf course nearby. I wish I would have measured the distance with a car but totally spaced it. I would say it's in the neighborhood of 1.25 to 1.5 miles and climbs a "steep in places" 300-500ft of vertical. I had only run this course once before, last summer, 2008. My time then to the top was right about 17:30.

9/13 time=12:50

A pretty solid run here. Was helpful to have Drew on my heels the whole time. At one point, after completing a long climb, I stopped and turned around to see where Drew was and to catch my breath. In hindsight, especially seeing as the grade had just leveled, I really should have pushed the pace here and made it hurt. I think I would have come in under 12 minutes. Still was a good run.

And on Monday, 9/14, my body was feeling it from the weekend wods and some "not so great" nutritional choices. So I fasted and rested. Ready to get after it this week.

Nutrition-9/14

Monday

I made it through the weekend and am now on the straight and narrow, going strict on the nutrition in preparation for the Fight Gone Bad IV Fundraiser on 9/26. It's less than 2 weeks away but I'm hoping by then I'll have cleaned out the fuel lines and'll be running only high octane. I want to perform well. Stay tuned.

SLEEP: 7 hours on the night

8am
-triple 16 oz. americano, black

7pm (fasted until this meal)
-2 hardboiled eggs
-3 oz. turkey breast
-3 oz. chicken breast
-4 oz. wild sockeye salmon burger
-8 oz. green grapes
-large banana
-1/3 cup walnuts
-2 g epa+dha

8:15pm
-4 oz. turkey breast
-1.5 cups blackberries

-116 oz. water on the day

Fitness-9/9-Rest Day

Wednesday

I was feeling it today after the workout on Tuesday. Even though I got a couple decent workouts in on my trip, I still only had a handfull in the 12 days I was away. And after really going after it on my first day back in the gym, my body is sore. Especially, surprisingly, my lats/upper back from the chest-to-bar pull-ups. They are literally painful to the touch. Haven't had soreness like that in some time. So, Wednesday became a rest day. The body needed it. And I'll use this "rest" post to alert you to an awesome development: The 2010 CrossFit Games have just been announced!

They will take place July 16-18, 2010 at "The Ranch" down in Aromas, California. This is exciting news as our current programming at Jogo is aimed towards the games, the competitions leading up to them, and ultimately, this one weekend in Aromas. There will be more steps necessary this year to qualify, a.k.a. more sectional/regional competitions in order to make it to California. But what a radical challenge. Talk about motivation to train hard, eat smart, and rest well. Here it is. I'm absolutely stoked. Go here to find out more.

Nutrition

Thursday

I'm home now and adjusting back to pacific time and a normal schedule. My nutrition has been pretty decent since my return and I've gotten my grocery shopping done for the remainder of the week and am putting good fuel in the tank. I do have a few more splurges planned for the next number of days as I'm celebrating my return home with friends and have a wedding to go to this weekend as well. Rest assured, though, that most of what's going in is top notch. Since my schedule is ridiculous through the weekend, I won't return to nutrition blogging until the start of next week. After the wedding, I plan to go strict zone/paleo (no splurges at all, 100% perfect) for 2 weeks leading up to our Fight Gone Bad IV fundraiser/benefit workout. Stay tuned for some stellar nurtition logs along with more information about FGB4.

Fitness-9/8-hang squat clean and jerk, pull-ups/burpees/run

Tuesday WOD

I'm back! Portugal was amazing and quite the experience for me. I did pretty well over there in the health and fitness department. I ate relatively well (I actually lost a couple pounds on my trip) and got a good bit of exercise in. I was able to get after two good workouts in a gym over there. Aside from those, I spent a lot of time trekking around to different sites and getting some good "active rest." I hiked up to 3 different castles during my trip and managed to turn all three of those journeys into lung burners. Got some great looks in the process. I did well to get some good rest there too. I spent about 3 days total relaxing on the beach and swimming in the ocean, it was grand. In hindsight, I wish I would have spent another couple days working on my sun soaking skills but it was pretty tough to sit still being in a new place that yearned for exploration. I had a great trip and definitely have the travel bug. I'm already starting to formulate a plan for my next adventure.

It felt great to get back into the gym today. My flight home got in to Seattle Monday evening and I was able to get a great night's sleep. And I've not had any issues with jet-lag. Pretty awesome.

Today we went after 5 x 3 max effort hang squat clean and jerks. It was brutal. My sets looked as follows:

3 x 135#
3 x 185#
3 x 205#
3 x 215#
3 x 225#

My strength in the bottom of the squat continues to improve but still has a long ways to go. This was a good bit of work but I know I can do more. I struggled with this one on the mental front. Especially with the jerk. I only got one successful jerk on the last set at 225#. I got each of the cleans but was having a hard time getting fired up for the jerk. It's amazing how hard it is to jerk after a squat clean. Takes a lot of practice to transition to the jerk and get aggressive with it. Apart from one another, I can both clean and jerk significantly more. Together, the numbers fall dramatically. I'll keep after it.

After the lift, we went after a 12 min amrap of:

-10 x chest to bar pullups
-burpees, max height jump/max reps (jump as high you possible can on each rep and when the time between reps surpasses 3 seconds, the set terminates)
-run 200m

score=4 rounds, 48 burpees

Not bad here. I was really going after it on the burpees. Jumping high and hard. I hit 16 the first round, 11 the next, 10 the third and then fired out 11 in the fourth round. The chest-to-bars are improved! I cycled all 10 the first set. I was pretty pumped. The remaining pull-ups were slow but still improved. A good first day back!

Life Update, Off To Portugal-8/25

Tuesday

I've been off the blog since Thursday but fear not, I'm still alive. But wicked busy. I'm leaving Thursday morning for a vacation to Portugal which I'm stoked about! The last weekend and few days have proved pretty out of control as I've been scrambling around to get things sqaured away on the homefront and make all those last second arrangements. It's been nuts but good. I've still been training hard. And I've still been eating well, with a few splurges interspersed. I just haven't made time to blog. My body's been feeling pretty good though and my fitness is close to the best its ever been right now. And I plan on that still being the case when I return. I'll be gone from 8/27 thru 9/7. I've already found a gym in Lisbon where I hope to get in a few workouts and plan on getting a few urban wods in as well along with plenty of trecking around and a good dose of beach exploration. As far as eating goes, I plan on lots of it. I'll eat pretty well but will definitely be sampling the local cuisine and drink which may not always be ideal. I'm looking forward to it. I think one of the things I'm most excited about is to see how the Portuguese live in regards to nutrition and fitness. I've heard they're a pretty healthy population (as are many outside of our American one) and hope to gain a little wisdom in regards to living well while I'm there. I'll try and get on the blog a couple of times while I'm away for updates but don't plan to make a regular return to the blogosphere until I'm home with good pictures and stories to share, no doubt. It'll be here before you know it Stay tuned!