3/11

Morning @ UF:

Warmup:

Can't Remember

WOD:

"Barbara" w/ 20# Vest

Rounds: 4:16/4:40/4:46/4:40/5:03

Total Time: 23:25

*Not bad for an extra 20 pounds on me, but six min. longer than my PR.

Zone-Friendly Day.

3/10

Results from The Fittest Games Challenge, Dallas

Evening @ UF:

WU:

Can't Remember

WOD:

Deadlift 1-1-1-1-1-1-1

Loads: 280/300/310/290/310/315/320F

*I'm back to hating heavy deadlifts.

1100: 4P/4C/12F

36 almonds

1/4 cantelope

2 egg whites/1 egg

2 turkey sausages

8 medium strawberries

2 cups chopped mushrooms

4 cups spinach

1445: 2P/2C/6F

1 cup strawberries

2 cups chopped mushrooms

3 oz turkey

18 almonds

*Rest of the day, good on zone.

3/9

Afternoon @ UF:

WU:

Miscellaneous stuff. Kinda like the CF Warmup

WOD:

"Helen"

3 Rounds of:

Run 400m

21 KB Swings, 53#

12 Pullups

Time: 9:01 (PR)

*Was gunnin for sub-9, but the list of excuses was too long.

*All swings unbroken, only broke pullups once on last round.

1100: 4P/4C/12F

egg/ham/veggie brkfst

fruit/nuts

1400: 4P/3C/6F

McAlister's grilled chicken salad

1700: 2P/2C/6F

nuts/chz/apple

2100: 4P/4C/12F

stuffed eggplant

fruit/nuts

2230: 2P/2C/6F

nuts/chz/apple

*A decent day of nutrition, overall.

3/8

CrossFit Rest Day
*Tomorrow, I start back on the main site before heading on vacation.

0600:
*stuck at airport
BK Crossainwich 3P/3C/20F!

0900: 4P/4C/21F

4 pork sausage patties 4P/9F

12 strips bacon 12F

strawberries 2C

orange 2C

1300: 2P/2C/6F

2 strng chz 2P

1/2 cantalope 2C

18 almonds 6F

1900: Cheat Meal

3/7

0600: 4P/4C/12-15F
had to eat at hotel buffet. eyeballed it pretty well.
eggs/sausage/bacon
plate of fruit
bowl of pecans

0930:
Warmup:
3 Rounds of:
Row 200m
7 KB Swings
7 Jumping Jacks
7 Box Jumps

WOD1:
4 Rounds of:
10 Deadlifts, 225#
10 Pushups
15 Pullups

Time: 6:07
*Pushed as hard as I could. Very proud of this time. Placed 6th.

1000: 2P/2C/6F
3 oz turkey 2P
apple 2C
18 almonds 6F

1200:
WOD2:
5 Rounds of:
7 Push Jerk/Push Press, 135#
Run 400m

Time: 11:16
*Even the run hurt. Most of the lifts were push presses as my jerk sucks ass w/ heavy loads. Very proud of the time. Placed 8th in the Fittest Games Challenge. Will continue onto April 11th Championship.

1400: 4P/4C/12F
4 egg white/2 egg omelet 4P
2 oranges 4C
olive oil (STRAIGHT!) 12F

1800: 5P/5C/17F
*eyeballed it.
steak 5P
sweet potato w/ butter 5C/9F
unsalted peanuts 9F

*ate too late for second snack.

3/6

CrossFit Rest Day

0530: 2P/2C/6F

1/2 cantelope 2C

2 strng chz 2P

18 almonds 6F

0830: 4P/4C/12F
almonds
omelet
veggies
strawberries

Total: 14P/14C/42F

*good sources of P/C/F, unfortunately, waited too long for 2nd meal.

3/5

CrossFit Rest Day

Fittest Games on Saturday:

WOD1:
4 Rounds of
10 Deadlifts, 225#
10 Pushups
15 Pullups

WOD2:
5 Rounds of:
7 Push Jerks, 135#
Run 400m

Looks like some great programming. So pumped!

0630: 4P/5C/12F
almonds 12F
4 egg whites 2P
2 turkey sausages 2P
mushrooms 1C
onion 1C
tomato 1C
strawberries 2C
*whoops. didn't double check.

1000: 2P/2C/6F
chz sticks 2P
carrots 2C
almonds 6F

1430: 4P/4C/12F
barbecue chx 4P
veggies 2.5C
3/4 apple 1.5C
walnuts/almonds 12F

2030: 4P/4C/12F

almonds

strawberry salad

fish

asparagus

Total: 14P/15C/42F

3/4

Morning @ PCF:

WU:
Skipping, running, lunges, walk-out pushups, long jumps

WOD:

AMRAP in 10 min of:

5x BW Deadlift

10x KB Swing, 53 pounds

Rounds: 9

Post: 3 sets of 15x Elevated Parallete Pushups

0545: 2P/2C/6F
String Chz 2P
apple 2C
almonds 6F

0830: 4P/4C/12F
6oz tilapia 4P
strawberries 1.5C
veggies 2.5C
almonds 12F

1400: 4P/4C/12F
chicken/veggie stirfry 4P/2.5C
strawberries 1.5C
walnuts/almonds 12F

1730: 2P/2C/6F
1/2 cantelope 2C
almonds/walnuts 6F
3oz deli turkey 2P

2100: 4P/4C/12F
salad 1C
almonds 12F
barbecue chx w/ veggies 4P/3C

Total: 16P/16C/48F

3/3

Evening @ PCF:

WU:

3 Rounds of:

10 Lunges

5 Walk Out Pushups

10 PVC OHS

10 Double Unders

WOD:

8 Rounds of 20sec on/10sec off:

Knees-to-Elbows, kipping

Squats

Medball Cleans, 20#

Burpees

Scores:

K2E: 64

Squats: 140

Cleans: 46

Burpees: 43

Total: 293

*Done w/ 17# vest

Post:

Max Dead Hang Pullups: 12/8/7

Max Box Jump: 49" (2" PR)

0540: 4P/3.5C/12F

whole wheat pita w/ PB & almonds 3.5C/12F

4.5oz turkey 3P

cheese stick 1P

coffee, black

1000: 2P/2C/6F

2 chz stick 2P

1/2 pita bread 1.5C

1/4 apple .5C

peanut butter 6F

1430: 4P/4C/12F

mush/grn pep/onion/chx stirfry 4P/2.5C

strawberries & peanuts 1.5C/12F

1920: 4P/4C/12F

chx stuffed bell peppers! 4P/3.5C

strawberries/almonds/peanuts .5C/12F

2145: 2P/2C/6F

jerky 2P

apple 2C

almonds 6F

Total: 16P/15.5C/48F

3/2

Evening @ PCF:
WU:

2 Rounds of:

Burpee broad jumps

buddy pistols

buddy wall balls

buddy ball toss

WOD:
4 Rounds of:

20 Box Jump

20 Pushup

20 Pullup

Bear Crawl, 1 length

20 GHD Situps

Bear Crawl, 1 length

Time: 14:54
*No energy for extra work.

0530: 4P/4C/12F

chz/pep omelet w/ onion/salsa 4P/2C

strawberries/blueberries 2C

almonds 12F

0915: 2P/2C/6F

jerky 2P

apple 2C

almonds 6F

1230: 2P/2C/6F

orange 2C

jerky 2P

almonds 6F

1600: 4P/4C/12F

deli turkey stirfry w/ brus sprt/aparagus/mushrooms 4P/4C

peanuts & almonds 12F

1945: 4P/4C/12F

almonds/peanuts & apple 2C/12F

deli turkey stirfry w/ mushrooms/broccoli 4P/2C

Total: 16P/16C/48F

3/1

Morning @ Albany CrossFit:
Warmup:
1 min of each:
Jumping Jacks
Pushups
Jumping Lunges
V-Ups

WOD:
2 Rounds of 1 min of each:
95# Thruster
Ab Mat Situp
95# Squat Clean
Dead Hang Pullup
95# SDHP
Rest

Rest 4 min

2 Rounds of 1 min each:
24" Box Jump
Strict Knees to Elbow
Wall Ball
55# Kettlebell Swing
Burpee
Rest

Score: 346
*Totally sucked. And could feel the messed up diet from previous day.

0900: 2P/4C/6F
strawberries 2C
milk 2P/2C
almonds 6F

1200: 4P/4C/12F
egg white omelet w/ veggies/peperoni/chz 3C
celery 1C
peanut butter 12F

1500: 3.5P/2C/6F
cobb salad 2C/.5C
milk 1.5C/1.5P
peanut butter 6F

1845: 2F
6 almonds

2020: 4P/4C/12F
zone chicken enchillada 4P/4C/4F
almonds 8F

2300: 4P/3C/12F
zone chicken enchillada 4P/4C/4F
almonds 8F

Total:

2/28

CrossFit Rest Day

S: 2P/2C/6F
strawberries/blueberries 2C
string chs 2P
almonds 6F

M: 4P/4C/12F

M: 4P/4C/12F
chx stuffed bell peppers 4P/4C/6F
walnuts 6F

M:
stuck at a bar...
10 chx wings w/ sauce
carrots/celery w/ blue cheese
*felt fine afterward.

2/27

Morning @ PCF:

WU:

Running

Inchworm Pushups

Lunges

Pistol variation

WOD:

21-15-9 of:

Ring Dips

Handstand Pushups

Time: 8:45

*First 14 HSPU as rx'd.  Then moved to a piked ass on a 30" box.

Post:

Find Max Box Jump: 47" (67% of height) PR by 1.5"

S: 2P/2C/6F

3oz turkey 2P

apple 2C

almonds 6F

Damn conference had NO protein or fat for breakfast! Had to wait till 1pm to eat. Had to eyeball B/L.

B: 5P/7C/18F

salad 1C

piece of bread w/ butter 1C/8F

fish 5P

cake 6C/10F

*must have been good portions because I felt good afterward.  No spike in insulin.

L: 6P/4C/10F

organic chicken & broccoli 6P/10F

rice 4C

*felt good after this one too.

D: 4P/4C/12F

pita avacado turkey pizza 3P/3C/3F

peanuts 9F

1/2 apple 1C

string cheese 1P

S: 2P/2C/6F

2 beers 2C

turkey 2C

almonds 6F

Total: 19P/19C/48F

*Once again, total estimations, but not bad for a day at a conference.

2/26

Morning @ PCF:

WU:

Lots of PVC Work

Squats

40 Jumping Jacks

WOD:

"Randy"

75 Power Snatches, 75#

Time: 7:00

Post:

3 Rounds of Max Squats in 30 sec: 32/31/31

*Done with 17# vest

B: 4P/4C/12F

whole wheat pita toast 1.5C

peanut butter 7F

almonds 5F

mushrooms 1C

asparagus 1C

1/4 apple .5C

2 eggs/4 egg whites 4P

S: 2P/2C/6F

3oz deli turkey 2P

strawberries 2C

almonds 6F

L: 4P/4C/13F

6oz deli turkey 4P

mushrooms w/ salsa 2C

apple 2C

peanut butter 8F

almonds 5F

S: 2P/2C/6F

string cheese 2P

apple 2C

almonds 6F

D: 4P/4C/12F

avocado pita turkey pizza 4P/3C/2F

apple slices and crushed peanuts 1C/10F

Total: 16P/16C/49F

2/25

Evening @ PCF:

WU:

500m Row: ~1:45

2 Rounds of:

10 Squats

10 Situps

5 Dead Hang Pullups

10 Pushups

WOD:

"Filthy 50"

50 of each:

Walking Lunges

Knees to Elbows

45# Push Press

Hip Extensions

20# Wall Ball Shots

Burpees

Double Unders

24" Box Jumps

Jumping Pullups

35# KB Swings

Goal: sub-25:00

Time: 22:32 (PR)

Post:

3 Rounds of Max HSPU: 12/8/7

B: 4P/4C/12F

chicken w/ salsa 4P/1C

mushrooms 1C

strawberries 1C

blueberries 1C

pecans 12F

S: 2P/2C/6F

strawberries 1C

blueberries 1C

string cheese 2P

walnuts 6F

L: 4.25P/3.75C/12F

EVOO 12F

cucumber 2C

mushrooms 1C

1/2 bell pepper .25C

breaded fish 4.25P/.5C

D: 4P/4C/12F

portobello mush burger 4P/1C

mushroom, asparagus, brussel sprout stirfry 3C

peanuts 12F

S: 2P/2C/6F

cheese sticks 2P

apple 2C

almonds 6F

Total: 16.25P/15.75C/48F

*I started upping my carb blocks to normal zone levels because I was feeling hungry too often.  Seemed to work today.

2/24

CrossFit Rest Day

B: 4P/3C/12F

4.5oz deli turkey 3P

2 zone muffins 1P/1C/1F

pecans 11F

blueberries 2C

S: 2P/2C/6F

turkey 2P

strawberries 2C

pecans 6F

L: 4P/3C/12F

chicken 4P

salsa 1C

cherry tomatoes 1C

1/2 apple 1C

walnuts 12F

S: 20F

needed some pecans to hold me over... ~20F

D: 7P/8C/12F

steamed chicken & broccoli, ~7P/3C

sauce ~5C

pecans 12F

chocolate chips...

S: 1P/1C/1F

glass of red wine 1C

3 pecan halves 1F

cheese stick 1P

Total: 18P/17C/63F... plus some chocolate chips...

2/23

Afternoon @ UF:

WU:
50 Double unders
2 Rounds of:
10 Lunges
10 Situps
10 Pullups (C2B)

WOD:

50 Ring Dips
400m Run
50 Pushups
400m Run
50 HSPU
400m Run

Time: 17:03
*HSPUs w/ feet on box. Completed second 400m Run at 9:03.

Post:
3x Row 100m: 16.8/16.6/16.8

B: 4P/3C/12F

walnuts 12F

strawberries 1C

mush/salsa 2C

eggs 2P

turk sausage 2P
S: 2P/2C/6F
turkey 2P
strawberries 2C
nuts 6F
S: 2P/2C/8F
turkey 2P
strawberries & blueberries 2C
cashews, salted 8F
L: 4P/4C/13F
zone muffins 4P/4C/4F
cashews, salted 9F
D: 4P/3C/12F
zone chili 4P/3C/12F

Total: 16P/14C/51F

2/22

Evening @ PCF:

WU:

Parallete work

Jump to ring hold

10 strict pullups

WOD:

"Sharon"

3 minutes each of:

Pushups

20# Slam Ball

Situps

20# Wall Ball

Total Score: 293

*Done with 17# vest.

*I know I got 74 pushups.  Situps unbroken.

Post: 2 Rounds of 6 unbroken L-Pullups.  Later @ home: 26 Birthday Burpees!

My Birthday gift from the Wife (she got one for herself too, which I think is way cooler).  On the back it says CrossFit.com:

S: 2P/2C/6F

2 cheese sticks 2P

almonds 6F

apple 2C

L: 4P/3C/12F

mushrooms & salsa 2C

blueberries 1C

chicken 4P

almonds 12F

S: 2P/2C/6F

turkey 2P

apple 2C

almonds 6F

D: 4P/3C/12F

turkey sausage 4P

brussel sprouts 1.5C

strawberries 1C

blueberries .5C

olive oil ... quite enough

D2: 4.5P/3.5C/12F

stuffed bell peppers 4.5P/3.5C/6F

almonds 6F

Total: 16.5P/13.5C/~48F

2/21

Morning @ Ballston Track:

WU:

Run 400m

15 Box Jumps

WOD:

4 Rounds:

Run 400m

50 Squats

Time: 10:11 (PR)

*1:16 off my last. Felt like razor wire running through my legs. All squats unbroken.

B: 4P/3C/12F

turkey 4P

1/2 apple 1C

1cup blueberries 2C

walnuts 12F

coffee, black

L: 4P/3.5C/12F

sausages 4P

sauteed mush/grn pep 1.5C

strawberries & blueberries 2C

almonds 12F

S: 2P/2C/6F

2 string cheese 2P

almonds 6F

apple 2C

D:

...you don't wanna know. Birthday...

2/20

CrossFit Rest Day

Nutrition:

Weighed and measured throughout the day with good sources of P/C/F.

16P/13C/51F