Fitness-5/2-squat snatch/pull-ups, box jumps/kb swing/sdhp

Saturday WOD'S

Today marked the two-week mark til our qualifier on May 16th and was the second of three Saturdays in a row we planned in two wod's for the day. The first wod we went after at 10am and it was a big time struggle for me. It was 3 rounds, 21-15-9, for time of:

-full squat snatch, 95#

-chest to bar pull-ups

time=12:40

Chest to bar pull-ups, my nemesis. The standard for this exercise is to have your body touch the pull-up bar anywhere below your collar bone. For it to count, the person watching needs to obviously see or hear your chest hit the bar. I could only rip out a couple before I was just fighting to get as close as I could. They're improving, just have to keep at it.

The second workout was performed at 2pm and was right in my wheelhouse. It was also 3 rounds, 21-15-9, for time of:

-box jump, 24"

-american kb swing, 24kg

-sumo deadlift high pull, 95#

time=4:47

I killed this one, but it still could have been faster. Spent a little too much time sucking wind. The cool thing was how light I felt on the box jumps. Since I've been losing weight and leaning up, it's become noticeably easier for me to jump. During this workout, it felt like I was floating, even towards the end when I was gassed. Gotta love it.

Nutrition-5/2

Saturday

9:15am

-4 oz. chicken breast

-medium orange

-large banana

-1/4 cup sunflower seeds

11:20am

-4 oz. chicken breast

-1/4 cup cranberries

-medium orange

-medium apple

-1/4 cup almonds

3:15pm

-5 oz. chicken breast

-1/4 cup sunflower seeds

-2 mandarins

-large banana

5:45pm(El Gitano's with buddy from out of town)

-I had a chicken salad sans all the crap and an ice water

-Iceberg lettuce(worthless but oh well), tomatoes, shredded chicken breast(no seasoning, looked boiled and shredded), couple tblspn salsa, 2-3 tblspn guac

9:30pm

-2 links isernio's extra lean all natural chicken sausage

-3 oz. chicken breast

-8 oz. strawberries

-2 mandarins

-1/4 cup dried cranberries

-1/4 cup almonds

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

-134 oz. water on the day

Fitness-5/1-run/kb tabata

Friday WOD-"Weird Tabata"

Today we did a Tabata that included running and kettle bell work. For those not familiar, Tabata refers to a series of 4 exercise performed in succession. Each exercise is performed 8 times for 20 seconds on/10 seconds off before moving to the next exercise. This ends up equating to about 12 minutes of work. And in 12 minutes, if you're going for it on every round, you're dead. This was a good day and a good change-up. Don't remember all my numbers, didn't even hardly keep track. But I definitely got after it and made the most of the exercise. 

Nutrition-5/1

Friday

8am

-1 hardboiled egg

-4 links isernio's extra lean all natural chicken sausage

-5 slabs dried apricots

-1/8 cup almonds

-medium apple

12:15pm

-4 oz. chicken breast

-1/4 cup almonds

-medium orange

-medium apple

3:30pm

-5 oz. chicken breast

-3 mandarins

-large banana

-1/8 cup dried cranberries

-1/4 cup almonds

5:45pm

-5 oz. chicken breast

-1/4 cup almonds

-medium orange

-1/4 cup dried cranberries

8:15pm(Scotty Brown's)

-7 oz. grilled top sirloin (no oil)

-green beans, summer squash and golden beats (they were cooked in light oil, not too bad)

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

-140 oz. water on the day

Fitness-4/30-back squat, row/burpee/jerk

Thursday WOD

We worked on some max effort squats today. I was very tentative and cautious not to over do it. Warmed up well and proceeded slowly. Made it through the squats unscathed with no back issues. Sweet. Wasn't that successful in terms of numbers but was happy to get some good work in and not tweak my back. I failed on my last two attempts but was still able to complete the lifts with a spot so they were productive. Sets looked like this:

5x225

5x275

1x315

1x335

1x355-fail

1x355-fail

After this, we went after a wod for time as follows:

-500m row

-30 burpees

-10 jerks, 185#

time=5:57

Not a bad performance but really crapped out on the jerks. It's amazing how tough it is to get weight overhead after 3o burpees. I was done with the row and the burpees in 3:30. So took me over two minutes for 10 jerks. Yikes.

Nutrition-4/30

Thursday

7:30am

-2 hardboiled eggs

-3 links isernio's extra lean all natural chicken sausage

-large banana

-small apple

-7 dried apricot slabs

-1/8 cup almonds

11:40am

-4 oz. lean black forrest ham (trader joes)

-8 oz. strawberries

-2 mandarins

-medium apple

-1/4 cup almonds

4:30pm

-4 oz. chicken breast

-8 oz. strawberries

-2 mandarins

-1/4 cup almonds

6:45pm

-4 oz. chicken breast

-1/4 cup cranberries

-medium orange

-1/4 cup almonds

10pm

-5 oz. lean black forrest ham

-5 dried apricot slabs

-medium apple

-8 oz. carrots

-1/4 cup sunflower seeds

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

-160 oz. water on the day

Fitness-4/29-Rest Day

Wednesday-Rest Day

Here's a little article that was published in US News just this week in regards to the paleo diet. Nothing you probably haven't heard before if you're familiar with the philosophy or, more appropriately, way of life. But cool to see sound nutrition advice hitting the masses. Give it a read.

"Eat Like Your Ancestors"