Nutrition-9/25

Friday

I've been down for the count since Tuesday with what I think may have been the flu. For basically all of Wednesday and Thursday, I was pretty damn ill, running off and on fevers that whole time going as high as 103-104 on the thermometer. It was awful. Today I got out of bed finally feeling like it had passed. I'm tired/fatigued but the worst is definitely over. Fortunately, my appetite throughout has remained normal and I've been able to eat and stay hydrated. Aside from some soup and ice cream (ice cream is like medicine), my nutrition remained legit. Today, I'm officially back to some semblance of normalcy and back on the blog. I'll continue to fuel and rest well today and then tomorrow...FGB4. It's time to go after 400!

10am

-20 oz. coffee, black

2pm

-6 oz. chicken breast

-1/3 cup walnuts

-large banana

-medium apple

-2g epa+dha

I'm Flu-like

Wednesday

After a great day nutritionally and in the gym on Monday, and 8.5 hours of sleep, I woke up Tuesday morning with a sore throat and feeling kind of wonky. I proceeded about my day as normal but as it carried on, I started to feel worse. Feverish, sore/fatigued, cough, mucus, etc. I decided to call it an early day at work and brought myself home, getting worse all the time. I ended up being in bed about 5:30pm yesterday afternoon until 10am this morning. My fever broke over about a 3 hour span from 3-6am this morn. I got out of bed finally feeling a little better but like I'd been run over by a truck. I'm still a little feverish but think I'm on the mend. My nutrition has been absolutely legit during this whole ordeal although its all been a blur. Thankfully, I've not lost my appetite and haven't had a problem keeping hydrated. I'll be laying low the next couple days in order to rally for Saturday's Fight Gone Bad IV down at the Village Green. I'm confident I'll be ready to go. And even if I'm still illing, I imagine I'll still be able to get up for it. It seems the most defining performances of many athletes careers were fueled by influenza. Whether ill or well, I don't think I can lose. 

Fitness-9/21-FGB Prep

Monday

Today, we got after another wod, tabata-ish,  in preparation for FGB4. It was toned down as we look to make sure our bodies are good and recovered for this Saturday. It was still one heck of a good workout. It looked as follows:

30 seconds on/35 seconds off/5 rounds per exercise

2 min between exercises

-sumo deadlift highpull, 75#

-wall ball, 10ft/20#

-row

score=sdhp 24/20, wb 16/15, row 16/13

The scores you see are my high and low round for each exercise. I felt really strong on everything and never had to stop during any one 30 second interval. Was a good day

Nutrition-9/21

Monday

SLEEP: 6.5 hours on the night

8am

-triple 16 oz. americano, black

3:15pm (fasted food until this meal)

-8 oz. chicken breast

-1/3 cup walnuts

-large banana

-5 oz. dried apricots

-1g epa+dha

6:30pm

-8 oz. chicken breast

-1/2 cup raisins

-1/3 cup walnuts

-1g epa+dha

9pm

-4 oz. turkey breast

-2 hardboiled eggs

-1/4 cup walnuts

-8 oz. red grapes

-6 oz. carrots

-medium apple

-1g epa+dha

-130 oz. water on the day

Fitness-9/18-"Fight Gone Bad"

Friday WOD

Today we went after "Fight Gone Bad" in final preparations for the fundraiser on Saturday the 26th. To read more about that fundraiser, go here: FGB4

We been doing many different variations of this wod the last number of weeks in order to increase our capacity for it in the corresponding time domains. Today was the first time in a while we just did the classic "Fight Gone Bad" wod. It was great to finally get after the classic and get an idea of what to shoot for come the 26th.

"Fight Gone Bad" is 3 rounds of 5 exercises. Each round lasting 5 minutes and each exercise performed for 1 minute. At the end of the 5 minute round, a 1 minute break is given and at the end of this break, the next 5 minute round begins. The clock continues to run between exercises and it is the job of the exerciser to get quickly to the next station at the end of each minute. At the completion of round 3, all the reps completed and the amount of calories burned on the rower, are added up for one total score. 

The 5 exercises are:

-wall ball, 10#/20ft

-sumo deadlift highpull, 75#

-box jump, 20" box

-pushpress, 75#

-rower

score=393

This was a pretty awesome effort and a pr by about 25 repetitions. In all the other "Fight Gone Bad" prep wods I've gone as hard out of the gates as possible for as long as possible trying to best increase my work capacity. Today, in order to get a feel for where I was really at in regards to a good score, I paced/gamed it. 

I capped my first round at 30-35 on each exercise, 25 on the rower (if I'm going for it I usually hit 35 to 45 on every exercise the first round, 30 on the rower). On the second round I tried to hit 30/25row again. And on the last round, at which point you're pretty spent, I went for broke. The first round was perfect, I finished with 149 reps. The second round was rough, as I was aiming for another 150 and only got 129. The third round was a pretty good effort considering how gassed I was and I rallied for 115 reps. I'm certain I can find those 7 extra reps come September 26th and hit 400. A 400 FGB has been a goal for some time. Should be fun. 

Nutrition-9/18

Friday

SLEEP: 7.5 hours on the night

8am

-16 oz. coffee, black

8:30am

-medium pear apple

-large banana

-1g epa+dha

4pm

-3 oz. chicken breast

5:30pm

-12 oz. chicken breast

-1/3 cup raisins

-large banana

-medium pear apple

-2g epa+dha 

8:30pm

-4 oz. chicken breast

-medium pear apple

-1g epa+dha

-114 oz. water on the day

Nutrition-9/17

Thursday

SLEEP: 7.5 hours on the night

7am
-2 hardboiled eggs
-4 oz. chicken breast
-large banana
-2 oz. dried apricots
-1/4 cup walnuts
-1g epa+dha

8am
-triple 16oz. americano, black

11am
-4 oz. turkey breast
-1/3 cup walnuts
-6 oz. carrots
-8 oz. strawberries
-1g epa+dha

3:10pm
-4 oz. wild sockeye salmon burger
-1/4 cup walnuts
-large banana
-1g epa+dha

7pm
-isagenix protein drink (app. 25g prot, 30g cho, 6g fat)

8pm (scotty brown's)
-ahi salad=spinach, carrots, bean sprouts, 6 oz. ahi tuna, shredded broccoli
-NO dressing, cheese or croutons

9-10:30pm
-4.5 oz. Glen Rothes single malt, 18 year (brilliant)

11pm
-1 hardboiled egg

-156 oz. water on the day