Fitness-11/30-clean and jerk, front squats, mu/hspu work

Monday

Started off with some clean and jerk work using it to warm up to front squats. My sets looked as follows:

Squat Clean and Jerk

-5 x 165

-3 x 185

-1 x 210

Fronts

-3 x 215

-7 x 240

All sets were sub-maximal except for the set of fronts at 240 in which I was going for broke. I'd hoped to hit 10 reps and 7 stoned me. Next time

Finished the day with 5 rounds un-timed, 1 minute rest between rounds, of:

-Max rep false grip ring pulls

-Max rep deep ring dips, no kip

-5 x kneeling muscle-up transition

-Max rep hspu's using abmats

-Max effort handstand hold

A good day at the gym.

Nutrition-11/30

Monday

sleep: 7 hours on the night

I realize I've been awol again, my apologies. No excuses, I just haven't been making time to blog. In my defense, my schedule lately has been all over the map. But with Thanksgiving behind us, I plan on buckling back down in regards to nutrition and that means consistent blogging. My training lately has been good, I've been going after it hard again for the past couple of weeks. I feel like I'm on the verge of some big gains/improvements in my overall fitness. Re-committing to good nutrition will no doubt fuel that fire.

7am

-12 oz. coffee, black

8am

-double 12 oz. americano, black

3:15pm(fasted until this meal)

-6 oz. chicken breast

-1/3 cup walnuts

-4 oz. dried apricots

-medium apple

-1.2g epa+dha

7:30pm

-4 oz. dried apricots

-1.2g epa+dha

8:45pm

-6 oz. chicken breast

-2 oz. smoked gouda (finishing off weekend splurge food)

-8 oz. strawberries

-6 oz. carrots

-1/4 cup walnuts

-2g fish oil

-1 cup organic whole milk

-100 oz. water on the day

Fitness-11/17

Tuesday WOD

Started out the day with a run and row un-timed and about 75% effort:

800m run=3:30ish
1000m row=3:45ish

From there, went after a 5 rounder of the following, un-timed and also at about 75% effort:

-5 x R/L single leg barbell RDL, 135#
-5 x R/L KB renegade row, 24kg
-5 x R/L KB single arm push press, 24kg
-10 x ring support knees to chest
-5 x TRX bent knee bridge
-5 x TRX leg curl
-5 x TRX straight leg bridge

Went through this one nice and paced, never stopping, but moving slow between exercises, again about 75% effort. Finished right around the 20minute mark. Topped off the workout with 3 max ring support holds, 1-2 minute breaks between efforts. A productive day at the gym, continuing with a recovery week in the cycle. A few more days of active rest work and then we'll ramp it back up.

Nutrition-11/17

Tuesday

sleep: 8 hours on the night

7:45am

-3 links isernio's extra lean chicken sausage

-3 hardboiled eggs

-3 oz. dried apricots

-large banana

-1 cup organic whole milk

-2g fish oil

-650mg Ca, 250iu vit d3

8am

-12 oz. coffee, black

12:45pm

-6 oz. chicken breast

-1/4 cup walnuts

-6 oz. carrots

-medium apple

-2g fish oil

4:30pm(post workout recovery)

-"recoverite"=48g CHO, 15g Pro, 4.5g glutamine

8:40pm

-4 oz. turkey breast

-3 oz. chicken breast

-1/4 cup walnuts

-3 oz. dried apricots

-large banana

-4g fish oil

-350mg Ca, 150iu vit d3

-100 oz. water on the day

Fitness-11/16-squat cleans, front squat, hspu

Monday WOD

I'm back on the blog and plan to buckle down and get back to staying up to date. Expect less detailed logs though as I've started to feel I'm spending way to much of my evening (and day for that matter) on the computer. So, I'll continue to log my fitness efforts but without as much explanation unless absolutely needed.

Today's work went as follows:

Squat Cleans

-5 x 145

-5 x 165

-5 x 185

Front Squats

-5 x 190

-8 x 215

The squat cleans were basically warm-up for the front squats. The front squats were light but the last set was for reps, aiming to stop 1reps short of failure. Failure is not the goal here, just close. Think 95%. Rep 8 at 215 was tough and it'd a been an absolute dog fight for me to rip off a 9th. So I racked it.

After did 3 rounds un-timed of:

-10 x r/l step ups, 24" box

-10 x hspu w/2-3 abmats

-10 x recline pull-ups

-10 x knee tucks

-run 200m

Finished the day with 5 max handstand holds with 1 min rest between efforts

Nutrition-11/16-I'm back on it

Monday

sleep: 6.5 hours on the night (but 9+ the night before)

8am

-1 lrg link isernio's extra lean chicken sausage

-large banana

-3 oz. dried apricots

-1/4 cup walnuts

-2g fish oil

-1 cup organic whole milk

9am

-double 16 oz. americano, black

12:15pm

-5 oz. turkey breast

-1/4 cup walnuts

-medium apple

-2g fish oil

3:50pm

-3 oz. turkey breast

-large banana

-1/4 cup walnuts

-2g fish oil

6pm(post workout recovery)

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

-4 oz. turkey breast

8pm

-4 oz. turkey breast

-1 link isernio's extra lean chicken sausage

-1 hardboiled egg

-12 oz. butter nut squash sauteed in 1 tbsn evoo

-1 cup organic whole milk

-1000mg ca, 400iu vit d3

-2g fish oil

10pm

-1 piece homemade pumpkin pie (roommate love)

-1 cup organic whole milk

Fitness and Nutriton-11/12/09-"The Em"

Thursday

I'm back to blog land. My computer's back up and running. And, best of all, my body is starting to feel good again. I've been in a bit of a slump the past month or so. I've felt tired, weak and just not up to snuff. Not to mention I haven't been recovering well from workouts and my body just seems to hurt, a banged up shoulder doesn't help. But for the past couple weeks, I've took it pretty easy. A day on, a day or two off. And today was the first day I felt "normal" in a while. The workout went well. And my nutrition was good today too. I've been pretty sloppy nutritionally lately and that, no doubt, has played a big part in me not feeling well. But, for whatever reason, the motivation to be gnarly, both fitness-wise and nutritionally, hasn't been there. Fortunately, I feel like the motivation's returned and after a near perfect day today, I'm pumped to get back on track. I'll eat well tomorrow but will likely splurge a bit this weekend as I attend a bachelor party for a good buddy down in Seattle. But, come Monday, I plan to go on the straight and narrow and will make a return to blogging my nutrition. I'll go pretty strict until Thanksgiving before I have a splurge meal. From there, we'll see how hardcore of a streak I decide to go on when the time comes.

As for the fitness, today's come back wod was a good one. "The Em" (Emilie's favorite workout, hence the nickname) is 5 rounds for time of:

-15 deadlift, 135#

-12 hang power cleans, 135#

-9 front squats, 135#

-6 jerks, 135#

time=15:37

Like I said, this was the best I've felt in weeks. But it was still SLOW. I did this workout last december when I was 5o pounds heavier in 14:45. And today, it didn't seem the weight on the bar felt any heavier than it did then, surprisingly. I moved through the first 3 rounds in 7 minutes. I was cruising. And then I crashed, the weight honestly didn't feel that heavy. My work capacity just wasn't there. I've never been so winded from a barbell workout in my life. But again, I'm back on track and feel like if I saw this one in a couple weeks, my work capacity would be back to the level where I might challenge that 10-12 minute time range. I'm excited to be feeling good again.