Nutrition-2/20

Friday

8:45am
-6 oz. chicken breast
-large banana
-medium apple
-1/4 cup almonds
1000mg Ca, 400 IU vit D3, 500mg Mg

12:30pm
-12 oz. of coffee, black

2:15pm(was at a reception)
-5 oz. roast beef (deli style)
-1 oz. cheddar cheese
-plate and a half of brocoli, carrotts, pineapple and strawberries

5pm
-4 oz. sockeye salmon burger
-large orange
-1/8 cup almonds

8pm

-6 oz. chicken breast

-medium orange

-8 oz. strawberries

-medium banana

-1/4 cup almonds

5oomg Ca, 200 IU vit D3, 25omg Mg

11pm

-5 oz. chicken breast

-medium apple

-8 oz. strawberries

-1/4 cup almonds

-110 oz. of water on the day

Nutrition-2/19

Thursday

7:15am
-6 oz. chicken breast
-large apple
-large banana
-1/4 cup almonds
1000mg Ca, 400 IU vit D3, 500mg Mg

11:15am
-3 oz. chicken breast
-4 oz. sockeye salmon burger
-medium orange
-8 oz. carrots
-8 oz. strawberries
-1/8 cup almonds

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

7pm
-2 pints black butte porter
-half plate of spicy chicken nachos @ canyon's
(met with a buddy to catch up, was weak but in moderation/didn't eat much)

-110 oz. of water on the day

Nutrition-2/18

Wednesday

7am
-3 hardboiled eggs
-4 oz. sockeye salmon burger
-large banana
-medium apple
-1/8 cup almonds
1000 mg Ca, 400 IU vit D3, 500 mg Mg

8:15am
-2 shot 12 oz. americano, black

11:15am
-6 oz. chicken breast
-8 oz. carrots
-medium orange
-medium banana
-1/4 cup almonds

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

6:30pm

-3 oz. chicken breast

-large apple

-1/8 cup almonds

8:30pm

-two 22 oz. cabin fever ales (I'm so weak when I'm hanging with the fellas)

-but i didn't indulge in any poor food, just ale and a movie

-140 oz. of water on the day (beautiful)

Fitness-2/17-sdhp/dips, partner pull-ups

Tuesday WOD

10 rounds for time of:

-10 sumo deadlift high-pull (sdhp) @ 95#

-10 ring dips

time=18:18

This one was a killer, the dips were brutal. I started on the rings for the first round, utilizing a resistance band for assist. 5 reps in, I switched to jumping dips for the rest of round 1. After that, I performed the remaining dips at the dip bar. Gonna have to start spending more time training the ring dip, I'm weak. I'd guess the sdhp's only took me a total of 3 minutes, maybe. That means the dips took 15. Freaking body weight exercises.

Then, on/off pull-ups for total to finish:

-1 min on/off[=16

-45 sec on/off=11

-30 sec on/off=9

I was pretty pleased with this effort after a tough dip WOD. My kipping pull-ups continue to improve.

For descriptions of exercises, visit this page and scroll down to the appropriate exercise.

Nutrition-2/17

Tuesday

7:30am
-3 hardboiled eggs
-4 oz. salmon
-large banana
-medium apple
-1/8 cup almonds

1000 mg Ca, 400 IU vit D3

9am
-2 shot 12 oz. americano, black

11:15am
-6 oz. chicken breast
-9 oz. carrots
-medium orange
-medium banana
-1/4 cup almonds

4pm

-1 hardboiled egg

-3 oz. chicken breast

-large banana

-1/8 cup almonds

7pm

-1 hardboiled egg

-3 oz. chicken breast

-12 oz. blackberries

-1/8 cup almonds

9:50pm

-4 oz. salmon

-8 oz. carrots

-8 oz. strawberries

-1/8 cup almonds

500 mg Ca, 200 IU vit D3

-110 oz. of water on the day

Fitness-2/16-squat clean/back squat, clean and jerk met-con

Monday WOD

max effort full squat clean, 5 x 1

-performed last successful set @ 265# (PR)

-failed @ 275#, more like I bailed, we'll get it next time

back squat, 2 x 1

- 1 x 325# on the back squat (full depth, good back). Certain I could have gone a lot higher on the squat, but just started training this movement again 3 weeks ago after a several years hiatus. I'm taking my time.

Then a clean and jerk met-con:

-1 min on/1 min off power clean and jerk @ 135# for 5 rounds

-my round totals were as follows: 11, 12, 12, 13, 14=62

Got after this WOD with Ben K. pushing my pace and at the end of it, our rounds were literally identical. So it was necessary for a 6th and final round/tie-breaker. I edged him out this time with 15 repetitions on the last round. I know he'll give me another run next time, especially the way he's been improving on his cleans. I think we'd both agree we should have pushed it a little harder in the early rounds. Definitely want this one again.

Nutrition-2/16

Monday

6:45am
-3 hardboiled eggs
-3 oz. chicken breast
-medium apple
-large banana
-1/8 cup almonds

8am
-2 shot 12 oz. americano, black

11am
-6 oz. chicken breast
-medium apple
-medium orange
-8 oz. carrots
-1/4 cup almonds

3:15pm
-4 oz. salmon
-medium banana
-6 oz. blackberries
-1/8 cup almonds

5:45pm

-1 hardboiled egg

-2 oz. chicken breast

-medium apple

-12 almonds

7:45pm

-4 oz. chicken breast

-medium banana

-6 oz. blackberries

-1/8 cup almonds

10pm

-4 oz. salmon

-medium orange

-6 oz. carrots

-1/8 cup almonds

-134 oz. of water on the day