Nutrition-1/27

Wednesday


sleep: 7 hours on the night


7:10am
-3 organic eggs
-2 links isernio's extra lean all natural chicken sausage
-1 cup blueberries
-2 oz. dried apricots
-1 cup organic whole milk
-2.8g epa+dha


8:15am
-triple 16 oz. americano, black


11:15am
-7 oz. chicken breast
-1/3 cup walnuts
-8 oz. organic baby carrots
-small organic pink lady apple
-1g epa+dha

3:30pm
-5 oz. chicken breast
-1/4 cup walnuts
-3 oz. dried apricots
-1g epa+dha

8:30pm-11pm
-2 glasses red wine (a lovely cab)
-1 cup organic whole milk
-1.2g epa+dha

-115 oz. water on the day

Fitness-1/26-"Ricola", pistols

Tuesday

Started with a 12 minute AMRAP that was thrown out in one of the regional qualifiers for last year's CF Games. "Ricola" was as many rounds as possible in 12 minutes of:

5 pull-ups, chest-to-bar

10 burpees

15 kb swings, 24kg

20 double-unders

score=4+1

Wasn't satisfied with this effort at all. Figured a competitive score in this one would be at least 6 rounds. Jthom was right along side me and I was with him for 2 rounds and then he pulled away when I hit a wall. His score was 6+2.

After the AMRAP, I worked on pistols. I performed 3 x 10 pistols with each leg, holding 10# db out in front, with 30 second rests between efforts. It was productive.

Nutrition-1/26

Tuesday

sleep: 8 hours on the night

10am

-20 oz. organic home brewed coffee, black

-3 organic eggs prepared in evoo

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

-large banana

-2.8g epa+dha

2:30pm

-4 oz. chicken breast

-1/4 cup walnuts

-3 oz. dried apricots

-small organic pink lady apple

4:30pm(post wod)

-"Recoverite", 10g prot, 33g cho, 3g glutamine

-3 oz. dried apricots

8:30pm (dinner at Boundry Bay w/friends)

-"harvest salad" w/romaine, pecans, 4 oz. chicken breast, sliced apples, red grapes, a ton of guacamole and a ton of all-natural salsa

-1 glass house red wine

10pm

-4 oz. chicken breast

-1 cup organic whole milk

-1.2g epa+dha

130 oz. water on the day

Fitness-1/25-clean and jerk, front squats, leg crank, row, hspu work

Monday

Started with some cleans and front squats.

Hang Squat Clean and Jerk

-5 x 185

-3 x 205

-1 x 230

Fronts

-3 x 230

-4 x 255

This was a heavier day but the cleans were still sub-max and felt fairly easy actually, the jerk transition continuing to improve. My first rep at 255 on the fronts felt like the bar and then all of the sudden it stoned me. Failed in the bottom of the 5th rep. My strength in the bottom continues to improve but slowly. Man, do I have a ways to go.

Rested exactly 2 minutes and then went after our "Leg Crank" protocol. The "Leg Crank" is 3 rounds, each round performed AFAP, with 1 minute rest between rounds of:

-24 air squats

-24 alternating lunges

-24 jumping alternating lunges

-12 jumping squats

time=12:09, including rests

This wrecked my house. After, I rested exactly 2 minutes again and then went after two 500m rows with 2 minutes rest between efforts.

First 500m time=1:26.5

Second 500m time=1:53

I was destroyed by the end of this one. My posterior from the front squat and leg crank work was devastated and I was pretty pleased to row a sub 1:30 the first effort as my pr is 1:23:6. About 100m into the second effort, my whole posterior lit on fire and I haven't felt paint like that in some time.

After I recovered, I finished with some handstand work.

Nutrition-1/25

Monday-back on the blog

sleep: 5 hours on the night (but I'd slept until noon Sunday and then rested all day so I actually felt pretty good this morning)

7am

-3.5 oz. organic lean ground beef

-1/4 cup walnuts

-large banana

-1.2g epa+dha

8am

-16 oz. triple americano, black

11:20am

-3.5 oz. organic lean ground beef

-1/4 cup walnuts

-8 oz. organic baby carrots

-small organic pink lady apple

-1g epa+dha

3:15pm

-1/4 cup walnuts

-small organic pink lady apple

-3 oz. dried apricots

-1g epa+dha

6:30pm

-large banana

-3 oz. dried apricots

8pm

-6 oz. chicken breast

-1/3 cup walnuts

-1 cup blueberries

-small organic pink lady apple

-2.8g epa+dha

-1 cup organic whole milk

1am

-1 cup organic whole milk

-1.2g epa+dha

-130 oz. water on the day

Fitness-1/23-snatch, deadlift, bench press, fit eval

Saturday

Don't have time for much explanation, but was a good morning at the gym on Saturday.

snatch

-3 x 140

-3 x 155

-3 x 175

deads

-3 x 290

-3 x 335

-5 x 375

bench

-3 x 190

-3 x 215

-6 x 235

Max rep pull-ups, score=27 (pr, old pr-23)

Max rep ring push-ups, score=17 (pr, old pr-15)

Vertical leap from standing, score=27.9" (pr, old pr-25ish)

400m run, time=1:07 (old pr-1:05)

1 Round Fight Gone Bad, score=130 (old pr-173, didn't go after this one hard enough and started on SDHP's which killed my rhythm)

Fitness and Nutrition Update-1/22/10-muscle ups

Friday

Today is Friday and I've been on another miniature hiatus from blog land. This was an "active recovery" or "de-loading" week in our programming as we prepare for the CrossFit Games and I took full advantage. I took 4 straight days off, Sunday through Wednesday. My nutrition was near perfect throughout, the only slight being a few glasses of red wine in that span. I fully intended to blog my fuel but a busy week and unusual meal timing due to not having to plan around workouts hindered me a bit and so blogging got dropped to the bottom of my to-do list. But again, rest assured, my fuel has been top notch. I'm even down a couple of pounds since Saturday's big output. Next week I'll return to the blog and regular meal timing so stay tuned in that regard.

As for fitness, I stepped back into the gym yesterday (Thursday) ready to get some work done. After 4 full days off, my body felt fantastic. I went in just to work some lifts and a couple of skills. I worked the press, clean and jerk, and the front squat. I ended up frustrated as I thought I would hit some bigger than normal numbers after all the rest but my body wasn't having it. Everything felt heavy:

Press

-3 x 125

-3 x 140

-4 x 155

Hang Squat Clean and Jerk

-3 x 170

-3 x 195

-3 x 220

Fronts

-3 x 220

-5 x 245

Every set felt like I was lifting the world and my reps were down from the same weights a couple weeks back but sometimes you just have off days. The one bright spot was the last set of cleans. 220 felt heavy coming out of the hole but the jerk was butter. Which is promising because I've always had trouble transitioning to the jerk out of the front squat and I think I'm starting to own it. Looking forward to more c+j work.

Even with the positive jerk work I was still a bit dejected with my performance, especially after expecting so much more as fresh/recovered as I was. Fortunately, CrossFit is a lot like golf. You can be having the worst day on the course, balls going everywhere, but all it takes is one good shot, one pin-seeker, and the worst day becomes the best. And yesterday, just as I was about to call 'er a day, I made a hole-in-one. Enter the muscle-up.

Nailed my first muscle-up yesterday after many failed attempts, lots of work and much frustration over the last few months. And after I hit one, something clicked and they started coming in droves. At one point I was able to cycle 2 of them almost hitting a 3rd. Straight stoked about sums it up. Turned into quite a day at the little gym.

I'll rest today. Tomorrow I'll snatch, dead lift, bench and work on some more muscle-up and hspu drills with a short burst/quick wod thrown in. I'll rest Sunday and then fire the engines back up for a return to gnarly programming come Monday. I'm pumped.