Nutrition-1/5

Tuesday

sleep: 8 hours on the night

8:50am

-1 cup organic whole milk

-2 oz. pork loin

-1/4 cup walnuts

-medium banana

-1.4g epa+dha

-650mg ca, 250iu vit d3

10:30am (post wod recovery)

-"Recoverite"-15g prot, 50g CHO, 4.5g glutamine

1:15pm

-4 oz. pork loin

-1/4 cup walnuts

-6 oz. blueberries

-6 oz. carrots

-1.4g epa+dha

4:30pm (post wod recovery)

-"Recoverite"-15g prot, 49g CHO, 4.5g glutamine

8:15pm

-1.5 oz. Balvenie single malt, 12 yr

9pm

-4 oz. pork loin

-1/3 cup walnuts

-2 small pink lady apples

-2 oz. dried apricots

-1.4g epa+dha

10:15pm

-1 cup organic whole milk

-3 oz. pork loin

-1.2g epa+dha

-125 oz. water on the day

Fitness-1/4-hang clean and jerk, front squat

Monday

My body was hurting today, a little DOMS from Saturday's chipper. Not to mention I didn't do myself any favors nutritionally or rest wise. Knowing that I was going clean starting today, I didn't hold back much over the weekend in regards to alcohol/nutrition and I could feel it today. But was still good to get back in the gym and I'm stoked to have a new and intense drive to train again, feeling motivated.

Started with some strength work today. This is a de-loading week in our cycle so the weights were light and consequently, I kept rest short. I timed 1 minute active rests between every set in which I'd perform some type of calisthenic to keep myself warm.

Hang Squat Clean and Jerk

-2 x 5 x 95#

-2 x 5 x 115#

-2 x 5 x 135#

Front Squats

-2 x 5 x 145#

-2 x 5 x 165#

I was feeling pretty good and loose after the strength work and it was nice to have 165# feel light on the front squats. In the past, much more than 155# has felt really heavy to me during met-cons but I'm getting to a place where I know I can handle weight like that no problem. It feels like more mental victory than physical.

I finished the session with some productive hspu and muscle-up work.

Nutrition-1/4

Monday-Back in the nutrition/rest saddle

sleep: 7 hours on the night (poor, must commit to 8 minimum)

7am

-1 cup organic whole milk

-1.2g epa+dha

-650mg Ca, 250iu vit d3

8am

-16 oz. triple americano, black

11:15am

-4 oz. pork loin

-1/4 cup walnuts

-8 oz. carrots

-small apple

-1.2g epa+dha

3:15pm

-4 oz. pork loin

-1/4 cup walnuts

-large banana

-1.2g epa+dha

5:15pm

-12 oz. double americano, black

7:15pm

-4 oz. lean ground beef

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

-1/3 cup walnuts

-2 oz. dried apricots

-1 large banana

10:50pm (post wod recovery, late one tonight)

-Recoverite=10g prot, 33g CHO, 3g glutamine

-3 oz. pork loin

-1/4 cup walnuts

-small apple

11:55pm

-1 cup organic whole milk

-1.5g epa+dha

-350mg Ca, 150iu vit d3

-145 oz. water on the day

Fitness-1/2-snatch, bench press, "The Chipper", deadlifts

Saturday


Today was a big day in the gym. Started with some sub-max strength work. Sets looked as follows:


Snatch
-5 x 140
-3 x 160
-1 x 185


Bench
-5 x 190
-3 x 215
-1 x 235


All of these efforts were sub-max, geared down in preparation for the day's wod. I felt strong coming off the floor in the snatch today, 185 went up pretty easy. The rep at 235 on the bench went up easy but felt heavy, my shoulders a bit sore/fatigued from kb swings the day before. The snatch and bench were a great warm-up for what was to come.

We went after the chipper wod from the 2009 CrossFit Games. It was the final wod to decide the winner and is one bad mother. It is "The Chipper" and it kicked my but. "The Chipper" is the following done AFAP:

-15 squat cleans, 155#
-30 toes to bar
-30 box jumps, 24"
-15 muscle ups (I had to scale: 45 ring pull-ups/45 ring-dips)
-30 db push press, 40#
-30 double unders
-15 thrusters, 135#
-30 pullups
-30 burpees
-300ft walking lunge w/plate overhead, 45#

time=34:34


Brutal and very painful workout. Having to scale to the ring pull-ups and ring dips was painstaking, but I made it through. Everything else about this wod, movement wise, wasn't too bad...except for the walking lunge. 300ft is a long ways. I got to the lunges with the clock @ 27:00 and I thought I'd go the course with only a few rests. Wrong. By the end, I was only ripping off 4-5 at a time. This was the most pain I've ever experienced from one specific exercise. I'll look to start incorporating it into my sessions more often.

I finished the day with some sub-max deadlifts, just to feel some heavy-ish weight.

Deads
-5 x 275
-3 x 315
-1 x 365

Fitness-1/1/10-"New Years Countdown"

Friday

I weighed in at 245 this morning after New Year's Eve celebration. And I felt every pound of it during todays wod.

"New Years Countdown"

-20 kb swings, 32kg throughout

-20 situps

-18 kb swings

-18 situps

-RUN 800m

-16 kb swings

-16 situps

-14 kb swings

-14 situps

-RUN 600m

-12 kb swings

-12 situps

-10 kb swings

-10 situps

-RUN 400m

-8 kb swings

-8 situps

-6 kb swings

-6 situps

-RUN 200m

-4 kb swings

-4 situps

-2 kb swings

-2 situps

-RUN 100m

time=21:55

I destroyed the kb swings and the sit-ups, unbroken on both for the entire wod. And the run destroyed me. At one point I was reduced to mere shuffling. It was a pretty sad scene. It was one of those wods for me and I was pretty thrilled just to finish.

Fitness-12/31-press, 2k row, ring-dip/ghd work

Thursday

After a rest day Wednesday, I came into the gym ready to work. Started with the press after a good and long warm-up. Work sets looked as follows:

5 x 120

3 x 140

6 x 155

The 6th rep at 155 went up slow but I got it. And my press continues to steadily improve. After the press I timed a 5 minute rest and went after a 2k row:

time=6:44

This was a pretty solid time and got me stoked about where my fitness is at. Namely, because I felt like it could've been a good 5-10 seconds faster. It had been some time since I pulled a 2k and when I did, I came in at 6:55. So going into this effort, I had a 1:40-1:45/500m pace in mind that I stuck to with ease. I kicked the last 500m in the 1:30-1:35 range and I felt like I could've kicked longer. Next time I'll look to keep 1:40/500m pace throughout and start to kick with 750m to go.

I finished the session with a 15-12-9-6-3 triplet of the following, no rest between exercises and 1 minute rest between rounds:

-ring dips

-ghd situps

-ghd hip extensions

I started trying to do as many dips strict as I could before going to the kip. Right now I'm only good for 7-8 ring-dips before I've to start kipping. But the work is paying off and considering my where my weight's at with all this holiday indulgence, I'm stoked to see what my performance does now that the New Year is here.

Fitness-12/29-"Sumo Thruster War", ring/rope work

Tuesday WOD

I coached the AM classes at the gym today which is always great fun. Awesome to get in with the AM crew, only a few of whom I ever exercise with because of schedules, and enjoy each other's energy. And today was no exception, the morning Jogo'ers brought it! Some very inspirational performances this morn. After the 7am class was over, I took that inspiration and got after a gnarly one with Em. I rarely workout in the morning, so it's always a good shock to the system and a good mental challenge to get amped for it. And going after it with Em stokes me up, we push each other well. And she's getting burls, look for her in 2010!

"Sumo Thruster War" was a partner wod in a "you go-I go" format but with all intervals timed so work:rest was 1:1 through-out. It looked as follows:

-Brad x 30 seconds thrusters @ 105#, Em rest

-Em x 30 seconds thrusters @ 75#, Brad rest

-Brad x 30 seconds sdhp @ 105#, Em rest

-Em x 30 seconds sdhp @ 75#, Brad rest

AMRepsAP in 20 MIN

score=215

This one finished a whole lot tougher than it started. I was pretty pleased with my effort as my goal was to average 20 reps/minute of work and I accomplished that. I was able to hit every interval unbroken although my pace slowed considerably by the end. My high round of thrusters was 14 and my low was 8. My high round of sdhp's was 18 and my low was 10. Pretty obvious here which one needs more work. Even though they need extra attention, I was still encouraged with the thrusters as they were coming off the floor, not out of the rack and it was an awesome fortitude builder to not put the bar down. Would like to go at this one again in a month or two and either go heavier and try to average 20reps/minute of work or go same load and try to average 25reps/minute of work. Stay tuned.

Finished the day with some ring and rope work. I did 5 rounds w/30 seconds rest between exercises and 60 seconds rest between rounds of:

-Max rep ring support knee tucks (trying to get knees to chest)

-12 foot rope climb-starting seated on ground

My high round of knee tucks was 14, low was 8. I wanted to go at every round of the rope without using feet but my grip was shot from the sdhp's and I ended up using my feet throughout. Another solid day. I'll probably rest tomorrow and then gear up for 3 good days in a row.