2/19

Morning @ PCF:

WU:

10 BJ Pushups

10 Slow squats

10 Squat thrusts

10 Spider lunges

WOD:

Weighted Pullups 1-1-1-1-1-1-1

Loads: 72/82(PR)/92(PR)/102(PR)/107F/104.5F/102F

Max 35# Weighted Pullups: 11

Row 1K: 3:20.9

*First 500m was about 1:40 pace, second was under 1:50. Average of 33 strokes/min.

Post:

3 Rounds of max 17# weighted pushups in 45 sec: 41/27/21

S: 2P/2C/6F

• turkey 2P
• 1/2 apple 1C
• apple sauce 1C
• peanut butter 6F

B: 4P/3C/12F

• pork 4P (eyeballed)
• 1/2 apple 1C
• peanut butter 6F
• strawberries 1C
• apple sauce 1C
• pecans 6F

S: 2P/2C/12F

• strawberries 2C
  
• turkey 2P
  
• pecans 12F
  

L: 4P/4C/12F

• 1/2 apple 1C
  
• peanut butter 6F
  
• 2 strng chz 2P
  
• turkey 2P
  
• mushrooms 1C
  
• strawberries 2C
  
• pecans 6F
  

D: 5P/3.75C/12F

• omelet 3P/.25C
  
• sweet potato 3C
  
• tomatoes w/ cheese & nuts 2P/.75C/6F
  
• almonds 6F
  

Total: 17P/14.75C/48F

2/18

Morning @ PCF:
WU:

20 consecutive double unders (PR)run, skip
BJ pushups
slow squats
40 jumping jacks
PVC work

WOD:
"Elizabeth"
21-15-9 of:

135# Squat Clean
Ring Dips

Time: 10:45 (PR)
*Was gunnin for sub-10. Oh well. Next time.

Post: Roll-outs and 3x20sec L-Sit

B: 4P/4C/12F

• 4oz pork 4P
• sweet potato 3.5C
• strawberries .5C
• almonds 12F

L: 4P/3C/12F

• turkey chili 4P/3C/8F
• almonds 4F

S: 2P/2C/6F

• 2oz turkey 2P
• almonds 6F
• apple sauce 1C
• strawberries 1C

*was jonesin' for carbs the whole afternoon.  took some discipline not to go crazy.
S: 2P/2C/6F

• 2oz turkey 2P
• walnuts 6F
• mushrooms 1C
• salsa 1C

D: 4P/3.25C/12F

• Stuffed chicken bell peppers 4P/3.25C/9F
• pecans 3F

Total: 16P/14.25C/48F

2/17

Morning @ PCF:
WU:

BJ Pushups
Double Unders
40 Jumping Jacks
Slow Squats
Some Pullups

WOD:
3 Rounds of 1 min of each:

• Med Ball Cleans, 20# Ball
• Double Unders
• Ball Slams, 15# Ball
• Ab Mat Situps, Feet Together

Rnd1: 97
Rnd2: 87
Rnd3: 99
Total: 283
*Performed with a 17 pound vest.
*Could definitely feel the cheat meal from previous night.

Post:
Max consecutive muscle-ups: 7 (PR)/4/4

S: 2P/2C/6F

• 2oz deli turkey 2P
• blueberries & apple sauce 2C
• almonds 6F

B: 4P/3C/12F

• 4oz pork 4P
• apple 2C
• asparagus 1C
• pecans 12F

S: 2P/2C/6F

• 2 chz sticks 2P
• blueberries 1C
• apple sauce 1C
• almonds 6F

L: 4P/3C/12F

• Chili 4P/3C/8F
  
• pecans 4F
  

D: 4P/3C/12F

• Chili 4P/3C/8F
  
• pecans 4F

Total: 16P/13C/48F

2/16

CrossFit Rest Day

Now registered for The Fittest Games on 7 March in Dallas, TX. The top 15 move on to the championship on April 11th.

Also registered for the CrossFit Games Qualifier in Gahanna, OH on 16-17 May. The top 6 move on to the CrossFit Games in California.

B: 4P/3C/16F

• Bison steak 3P
  
• nuts/PB 12F
  
• cheeze stick 1P/4F
  
• apple 2C
  
• strawberries 1C
  

S: 2P/2C/6F

• blueberries 1C
  
• apple sauce 1C
  
• chicken 2P
  
• nuts 6F
  

L: 5.5P/4C/12F

• tortilla .5P/1C/1F
  
• cheese 1P/4F
  
• mushrooms 1C
  
• chicken 3.5P
  
• 1/2 apple 1C
  
• almonds 7F
  

S: 2P/2C/6F

• 2oz deli turkey
  
• blueberries 1.25C
  
• strawberries .75C
  
• 18 almonds 6F
  

D:

Cheat meal: Pizza, brownie & ice cream. Yum.

2/15

Morning @ PCF:

WU:

25 Jumping Squats

15 Supermans

25 Jumping Squats

Practice Consecutive Double Unders

Team WOD:

3 Rounds of:

2 min Row (count calories)

2 min Burpees

No Rest

Team Score: 274

*Done with a 17 pound vest (10% BW).  Amy was my partner.

*Burpee breakdown: 31/26/17

B: 4P/3.5C/12.5F

• breakfast burrito 2.5C/2.5C/2.5F
  
• blueberries 1C
  
• 1.5oz chicken 1.5P
  

nuts 10F

S: 2P/2C/6F

• 18 almonds 6F
  
• 2oz chicken 2P
  
• 1 cucumber 2C
  

...the rest of the day:

• bison steak ~7P/4F
  
• sweet potato ~7C/4F
  
• dinner roll ~2C (totally worth it)
  
• beer 2C
  
• sangria 3C
  
• string cheese 2P/8F
  
• pecans 10F
  
• bison steak 5P
  

Total: 15P/19.5C/44.5

*Definitely felt the booze and carbs the next day.

2/14

Morning @ PCF:

WU:

2 Laps around block

PVC OHS

Muscle ups

Variety of other crap

WOD:

"OPT"

25 Box Jumps, 30"

50 Double Unders

25 Toes to bar, broken into 4 sets, first 17 unbroken

10 Power Cleans, 135#

25 Hip Extensions, unbroken

20 Wall Balls, 20#

15 DB Split Jerk, 30#, 2 sets

10 Muscle Ups, broken and not locked out at bottom

Row 400m (damper on 10)

Time: 13:15

*Power Cleans probably the hardest.  Most were just annoying.

S: 1P/1C/8F

• chz stick 1P/4F
  
• 1/2 apple 1C
  
• almonds 4F
  

B: 4.5P/3C/16F

• 8 egg whites 3.5P
  
• 6 asparagus spears .5C
  
• mushrooms .5C
  
• bell pepper 2C
  
• cheese 1P/4F
  
• celery & PB 12F
  

L: 4P/3C/13F

• Chili 4P/3C/8F
  
• almonds 1F
  
• celery & PB 5F
  

S: 2P/2C/13F

• 8 strawberries 1C
  
• 1/2 orange 1C
  
• string cheese 2P/8F
  
• almonds 6F
  

D: 4P/2.5C/14F

• salad w/ dressing 1C/2F
  
• 6oz barely breaded fish 4P/.5C/2F
  
• asparagus 1C/2F
  
• walnuts 8F
  

S: 1P/1C/3F

apple w/ PB 1C/3F

1.5oz fish 1P

Total: 16.5P/12.5C/67F

*need to watch the fat on those snacks...

2/13

Afternoon @ PCF:

WU:

3 Rounds of:

50 Double Unders

10 KB Swings, 53#

10 GHD Situps

10 Lunges

WOD:

Deadlift 6-4-3-1-1-1-1

Loads:

6x235/4x255/3x275/1x325/1x315F/1x295/1x305

Evening @ Oakwood

WU:

2 Rounds of:

15 Squats

15 Pushups

15 Situps

WOD:

Just a fun/fast run with 3 trips up a bunch of stairs, some hills, and 25 "box" jumps. Distance unknown.

Time: 12:08

B: 4P/3.5C/12F

• 2 sausages 4P/.5C/12F
  
• apple 2C
  
• apple sauce 1C
  

S: 2P/2C/12F

• 2 cheese stick 2P/8F
  
• apple 2C
  
• nuts 4F
  

L: 4P/3.3C/12F

• zone chili 4P/3.3C/8F
  
• almonds 4F
  

S: 2P/2C/6F

• 2oz chicken 2P
  
• almonds 6F
  
• cucumber 2C
  

D: 4P/3C/13F

• 3oz chicken 3P
  
• 1 cup pasta sauce 2C
  
• 3 cups mushrooms 3C
  
• e.v.o.o 4F
  
• 1/4 cup moz. cheese 1P/3F
  
• almonds 6F
  

Total: 16P/13.8C/55F

*The last few days I think I've zoned in on my diet.  Very rarely hungry, and feeling great.  A sub-18 min Barbara didn't hurt either.

2/12

Morning @ PCF:
WU:
(not much of one)
5 Pushups
7 Pullups
5 Squats


WOD:
30sec HSPU, 30sec Rest (5 Rounds)
Rest 3 min
30sec Ring Dips, 30sec Rest (5 Rounds)
Rest 3 min
30sec Pushups, 30sec Rest (5 Rounds)
Rest 3 min
Row as far as possible for meters in 2 minutes.


Results:
Handstand Pushups: 12/6/5/3/2 (28)
*did not count partial HSPUs
Ring Dips: 20/14/13/12/11 (70)
*some not to locked out to full extension
Pushups: 28/17/14/14/13 (86)
Total: 184
Row: 579m
*it felt like I was rowing 10m/min!


S: 1P/1C/7F

• chz stick 1P/4F
• pecans 3F
  apple sauce 1C
• coffee, black

B: 4P/3.5C/14F

• 2 turkey sasg 4P/.5C/11F
• cucumber 2C
• apple sauce 1C
• nuts 3F

L: 4P/3C/12F

• chicken 4P
• 2 apple sauce 2C
• 8 strawberries 1C
• walnuts 12F

S: 2P/2C/11F

• almonds 3F
• strawberries 1C
• apple sauce 1C
• 2 chz sticks 2P/8F

D: 5P/4.3C/16F

• Zone Chili! 4P/3.3C/8F
  
• string chz 1P/4F
  
• nuts 4F
  
• 1/2 apple 1C
  

Total: 16P/14C/60F

2/11

CrossFit Rest Day


*woke up full, though I ate a normal meal before bed.
B: 4P/3C/14F

• 4oz steak 4P/2F
• 3cups mushrooms 1C
• apple 2C
• almonds 12F

S: 2P/2C/14F

• 2 strng chz 2P/8F
  
• almonds 6F
  
• apple 2C
  

L: 4P/3C/13F

• steak/pork 4P/2F
  
• almonds 11F
  
• sweet potato 3C
  

S: 2P/2C/14F

• Fudgecicle 1C
  
• string chz 2P/8F
  
• almonds 6F
  
• sweet potato 1C
  

D: 4P/3.5C/13F

• mush/broccoli 2C
  
• sausage 4P/.5C/10F
  
• 1/2 apple 1C
  
• walnuts 3F
  

Total: 16P/13.5C/68F

*a little over on the fat today, and not the best carb sources, but it's a rest day.

2/10

Morning @ PCF:

WU:
40 Single Unders
40 Jumping Jacks
40 Side-to-side Hops
Some Rollovers & Stretching

WOD:
"Barbara"
5 Rounds of:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 min in between each round.

Splits: 2:58/3:47/3:58/3:48/3:22

Time: 17:53 (PR)

B: 4P/3C/12F

• 4oz steak 4P/2F
  
• strawberries 1C
  
• apple 2C
  
• almonds 10F
  

L: 4P/3C/13F

• 4oz steak 4P/2F
• 1 apple 2C
• 1 peach 1C
• almonds 11F

S: 2P/2C/6F

• 2 chz sticks 2P
• apple 2C
• almonds 6F

S: 2P/2C/6F

• 2oz steak 2P
• 8oz red wine 2C
• almonds 6F

D: 4.5P/4C/15F

• 7oz breaded tilapia 4.5P/1C/3F
  
• 4.5oz sweet potato 3C
  
• pecans 12F
  

Total: 16.5P/14C/52F

Rich vs. Fran

Recorded in early January.  Video here.

2/9

Afternoon @ Potomac:
WU:
Row 500m

10 Box Jumps

10 Pullups

10 GHD Situps

10 Box Jumps

Butterfly Pullup work

WOD:
For time: 150 Burpees!

Time: 10:40

*Goal was for under 10.  Still satisfied.

Post: Lacrosse ball work.

B: 4P/3C/12F
2 turk sausg 4P/12F
1.5oz swt potato 1C
strawberries 2C

S: 2P/2C/11F
2 strng chz 2P/8F
strberries 2C
9 almonds 3F
*Should I be counting the fat inside the string cheese? I've read conflicting instructions.

L: 4P/3C/12F
1.5oz swt potato 1C
1 turky sausg 2P/6F
2 oz pork 2P
2 peaches 2C
almonds 6F

S: 2P/2C/6F

2oz turkey 2P

apple 2C

18 almonds 6F

D: 4P/3C/12F

4oz steak 4P

stir fry veggies 3C

pecans 12F

Total: 16P/13C/53F

2/8

Afternoon @ Underground:

Warmup:

100 single unders

15 GHD situps

10 Pullups C2B

10 Back Extensions

10 Ring dips

10 PVC OHS

WOD:

Bottom-to-Bottom Tabata Squats

*I chose this because everything else was hurting my hip and wrist. Arg!

Score: 13.

*6 or 7 below a PR... I don't know if it was nutrition or the shitfest from yesterday, but christ...

B: 4P/3C/12F

Omelet

Strawberries

blueberries

nuts

S: 2P/2C/8F

2 string chz 2P/8F

strawberries 2C

Worked out about 3 hours after my snack

D: Don't know, but looked zone appropriate... maybe a lil high in fat.

Panda Express chicken & veggies (stuck at airport)

D: 6P/6C/12F

Chili 6P/6C/12F

2/7

Afternoon @ Underground Fitness:
WU:
Row 300m
2 Rounds of:

10 Spider Lunges
10 Box Jumps
10 Jumping Pullups
10 Pushups

WOD:
5 Rounds of:

1 min Row
1 min Double Unders
2 Minutes Rest

Round totals: 68/45/52/44/51
Score: 260


Post:
"Invisible Fran"

21-15-9 of:
Squats
Pushups

Time: 1:19
*A fun little WOD.


B: 4.5P/3C/17F 3 eggs 3P
pepperoni .5P/3F
chz 1P/3F
nuts 11F
strawberries 2C
blueberries 1C


L: 4.5P/3C/12F
3 eggs 3P
pepperoni .5P/3F
tomato 1C
chz 1P/3F
nuts 6F
strawberries 1C
blueberries 1C


S: 2P/2C/8F
2 chz sticks 2P/8F
1 orange 2C


D: 5P/4.5C/12F
*Guestimates
Halibut w/ cashew crusting 4P/4F
bread w/ olive oil 3C/6F
green beans .5C
scallop 1P
rice pilaf 1C
*felt very tired after this meal. It may have been because of the lack of rest the night before.

2/6

CrossFit Rest Day/Recovering from injury

I think I feel better if I'm taking in less carbohydrates per meal. I feel a little tired after I eat a 4/4/12 meal, no matter the size.

B: 4P/3C/12F
2 trky sasg 4P/12F
strawbries 2C
peach 1C

L: 4P/4C/12F
4oz pork 4P/2F
6oz swt potato 4C
30 almonds 10F
*my previous assumption about sweet potatoes were way off... by 100%

S: 2P/2C/8F

1 apple 2C

18 almonds 6F

2 chz stick 8F

D: 4P/4C/10F

Zone chili 5P/5C/12F

*freakin delicious!

S: 2P/2C/8F

broccoli & chz soup 2/2/2

nuts 6F

Total: 16P/15C/50F

2/5

CrossFit Rest Day/Injured

B: 4P/4C/12F

4oz pork 4P/2F

4 carrots 4C

30 almonds 10F

S: 2C

Coffee w/ sugar

L: 4P/2C/12F

4oz pork 4P/2F

2 carrots 2C

30 walnuts 10F

D: 4P/4C/12F

4oz pork 4P/2F

2 carrots 2C

3 cups broccoli 1C

1 tomato 1C

30 almonds 10F

*little tired after this meal... was freakin huge.

S: 4P/4P/12F

pita 3C

1/2cup sauce 1C

1 trky sausage 2P/6F

1/2 cup cheese 2P/6F

Total: 16P/18C/48F

2/4

Morning @ PCF:
WU:
Run/Skip Laps
20 Squats
Long Jumps up and back

WOD:
1 Pullup the first minute, 2 Thrusters the second minute, 3 Pullups the third... until failure of reps/minute.

Results: Gave it my all in the 14th minute of thrusters and completed it. On the second pullup of the 15th minute, I fell onto my lower back/hip/ass. Not fun. Gimping.

Post: Squirming and Cursing.

B: 4P/2.3C/13F
3oz steak 3P/2F
21 almonds 7F
cucumber 2C
2C mushrooms .3C
chz stick 1P/4F

L: 4P/2C/12F

4oz chx 4P

2 carrots 2C

36 almonds 12F

S: 4P/4C/12F

3oz pork 3P/2F

cucumber 2C

2 carrots 2C

1 chz stick 1P/4F

18 almonds 6F

S: 2P/2C/10F

1oz pork 1P

1 chz stick 1P/4F

walnuts 6F

2 carrots 2C

D: 2P/3C/6F

2oz pork 2P

6tsp PB 6F

1 pita 3C

Total: 12P/11.3C/53F

(I am also taking 360 brand fish oil... 3 capsuls 3 times/day)

I think I finally found a way to get 5 meals in without feeling hungry throughout the day.  After each meal, I felt pretty good.

2/3

Evening @ PCF:
Warmup:
3 Rounds of:
15 KB Swings, 53#
15 Spider Lunges
5 Hollow Rocks
5 Walking Pushups


WOD:
21-15-9 of:
225# Deadlift
Ring Dip


Time: 5:02


Need more sleep.

B: 4P/4C/12F
2 sausages 4P/12F
1 orange 2C
mushrooms/grnbns 2C
*full/tired

S: 2P/2C/6F
2oz chx 2P
2 carrots 2C
18 walnuts 6F
*comfortable/tired

L: 4P/4C/12F
4oz chx 4P
1 swt potato 3C
6 strbry 1C
36 almonds
*very full/tired

D: 4P/4C/12F
4oz chx 4P
8 strbry 1C
1 swt potato 3C
36 almonds 12F

S: 2P/2C/6F
1 sausage 2P/6F
2 carrots 2C

Total: 16P/16C/48F

2/2

Evening @ PCF:

WU:

500m Row

2 Rounds of:

10 DB Push Press, 30#

10 Squats

10 Hip Extensions

Squat Clean 135 then 155

WOD:

7 Rounds of:

1 BW Squat Clean (170#)

3 HSPU

5 30" Box Jumps

Time: 7:50

*Not proud of this one. God damn heavy cleans

Post: L-Sit/L-Hang work

3 Rounds of Max Chest-to-Bar Pullups

Reps: 13/11/15

B:

L:

D: 4P/4C/12F

4oz pork 4P

green beans 2.5C

mushrooms .5C

carrot 1C

walnuts 12F

2/1

CrossFit Rest Day


After 19 hours of fasting:
B: 4.5P/4C/14F
1 egg w/ yolk 1P/2F
2.5oz steak 2.5P
instant oatmeal 1P/3C/2F
8 strawberries 1C
30 pecans 10F

Superbowl crap eating