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

1/31

Morning @ ACF:
WU:
10 Pullups (C2B)
10 Ring Dips
10 GHD Situps
10 Back Extensions
10 PVC OHS

Tabata Mashup of: Squats/Pushups (16 total rounds)
Score: 299

WOD:
Pick any three. Do 100 of each. No breaking up exercises.
100 Wall Balls, 20#
100 Double Unders
100 18" Box Jumps

Time: 14:53

Post: Yoga Stretching w/ Nicki

S: 2P/3C/6F
2oz turk 2P
2 apple sauce 3C
18 almonds 6F
B: 5P/4.5C/18F
5oz chx 5P/3F
45 almonds 15F
1 apple sauce 1.5C
1 instant oatmeal 3C
D: Don't Know
grilled chx
4 cups chowder

1/30

Morning @ PCF:

WU:

500m Row (1:55 pace)

2 Rounds of:

10 24" Box Jumps

10 Roll Overs

10 PVC OHS

30 Double Unders

WOD:

"The Chief"

AMRAP in 3 min of:

3 135# Power Cleans

6 Pushups

9 Squats

Repeat for 5 Rounds.

Rnd1: 6

Rnd2: 5

Rnd3: 5

Rnd4: 5

Rnd5: 5

Total: 26 (5 Round PR)

Post: Stretching

S: 1P/1C/8F

1 chz stick 1P/4F

1/2 apple 1C

12 pecans 4F

L: 5P/3C/18F

5oz chx 5P

1 tomato 3C

misc. nuts 18F
S: 7P/2C/14F
2 chz stick 2P/8F
2 carrots 2C
5oz chicken 5P
18 almonds 6F
S: 2P/2C/8F
2 chz stick 2P/8F
1 apple 2C
S: 2P/2C/4F
Zone Bar 2P/2C/2F
6 almonds 2F
S:4P/2C/10F
3oz chx 3P
1 chz stick 1P/4F
2cups celery 2C
18 almonds 6F

Total: 21P/12C/62F
*May be a little off...

1/29

Morning @ PCF:

WU:

2 Rounds of:

100 Single Unders
15 Spider Lunges
10 50# KB Swings

WOD:
"Heavy Fran"

15-12-9 of:

135# Thrusters

45# Pullups

Time: 13:18

Post: Stretching & 3x 10sec L-Sit

S: 1P/1C/3F
1oz turkey 1P
6 lg strawbry 1C
9 pecans 3F

B: 3.5P/3.5C/12F
1 chz stick 1P/4F
2oz turkey 2P
1/2cup cshws .5P/.5C/8F
1 apple 2C
6 lrg strbry 1C

L: 5P/4C/15F

18 pecans 6F

3 carrots 3C

5 strawberry 1C

5oz chckn 5P

9tsp Pnt Btr 9F

S: 1P/1C/3F

1 chz stick 1P

1/2 cucumber 1C

9 pecans 3F

D: 5P/5C/17F

5oz steak 5P/2F

1 pita 3C

2 cups beans 2C

10 tsp PB 10F

15 pecans 5F

S:

1 chz stick 1P

1/2 apple

12 pecans 4F

TOTAL: 16.5P/15.5C/54F

1/28

CrossFit Rest Day

After a week of trying out the Zone Diet, today I start actually paying attention to what is on the label.

B: 4P/4.5C/21F
2 turkey sausages 2P/.5C/13F
2 cheese sticks 2P/8F
1/2 an apple 1C
1/2 cup pineapple 1C

S: 2P/2C/8F
2 chees sticks 2P/8F
1 apple 2C

L: 6P/4C/16F

5oz chicken 5P

2 carrots 2C

6 lg strbry 1C

1/2C cashews 1P/1C/16F

Feeling Dizzy, had a snack

S: 2.5P/2.5C/16F
2 chz sticks 2P/8F
1 apple 2C
1/4C cashews .5P/.5C/8F

D:  6P/3C/17F

1 apple  2C

6 lrg strbry  1C

2 tbsp PB 10F/1P/1C

5oz beef steak  5P/1F

18 pecans  6F

Daily Total: 20.5/16C/81F

1/27

Morning @ PCF:
Warmup:
2 Rounds of:

5 Walk-Out Pushups
10 sec Hollow Rock
10 Sec Plank
10 Tuck Jumps
15 Squats

WOD:
5 Rounds of:

1 min Row (count calories)
1 min Dumbell Thrusters (40# each hand)
3 min Rest

Rnd1: 30
Rnd2: 36
Rnd3: 36
Rnd4: 34
Rnd5: 36

Total: 172

Post: L-Hang work

Evening @ Ft. Meyer

WU:

2 Rounds of:

10 Bar Dips

10 Pullups

10 Squats

10 Situps

Front Squat 5x185

WOD:

Front Squat 3-3-3

Loads: 185/195/200

Then...

21-15-9 of:

Burpees

55# Dumbell Swings

20" Box Jump

Time: 7:56

1/26

Morning @ PCF:

WU:

500m Row

2 Rounds of:

10 Roll Overs
10 PVC OHS

35# Duck Walks (20 steps)
10 Pushups
10 Situps

WOD:

AMRAP in 20 min of:

10 Sumo Deadlift High Pull, 95#

15 Knees-to-Elbows

20 Double Unders

Rounds: 8 (+10+9)

1/25

Afternoon @ PCF:

3 hours of kettlebell work

Evening @ PCF:

WU:

500m Row

2 Rounds of:

10 Roll Overs

10 PVC OHS

10 GHD Situps

10 Hip Extensions

10 Box Jups

PVC Push Jerk practice

WOD:

40 Pushups

5 Push Jerks, 115#

30 Pushups

10 Push Jerks, 115#

20 Pushups

15 Push Jerks, 115#

10 Pushups

20 Push Jerks, 115#

Time: 8:43

*Loved it.  Can't wait to do it again.

1/24

CrossFit Rest Day in KY

1/23

Evening @ PCF:

Warmup:

75 Double Unders (got about 15 in a row)

2 Rounds of:

10 Hollow Rocks

10 Ring Dips

10 53# KB Swings

WOD:

Front Squat 10-10-10

Loads: 135/145/155/165 (PR by 25#)

*Had to go for broke on a 4th round.  Owned it!

Post WOD:

3 Rounds of:

1 min Slam Ball, 20#

1 min AbMat Situps, anchored

1 min Rest

Reps: 216

1/22

Morning @ PCF
Warmup:
75 Double Unders (finally got a hang of 'em!)
2 Rounds of:

10 Box Jump, 30"
10 KB Swings, 53#/35#
10 PVC OHS10 Situps

WOD:

Ten Rounds of:

3 Weighted Pullups, 35#

5 Strict Pullups

7 Kipping Pullups

Log sets (each time you drop off bar) and time.

Sets: 54
Time: 21:40Destruction after today's WOD.

A delicious 5-block meal with 3x Fat.

Sauted: 3 Cups Mushrooms, 1 1/4 Cup Green Peppers, 1 Cup Green Beans, 5 oz chicken (4tsp EVOO).

1 Orange

10 tsp Natural Peanut Butter

6 Almonds

5P/5C/16F

1/21

Morning @ PCF:

Warmup:

300 Single Unders
3 Suicide Runs
1 Bear Crawl Lap

WOD:

10 Rounds of:

15 135# Deadlifts
15 Pushups

Time: 11:36

*Had a 1-block snack before heading out for the WOD. Seemed to help.

Tasty 5-block dinner.

Cucumber, Blueberry, & Green Pepper salad

5oz Beef Potroast (trimmed of visible fat)

1 pear topped with natural peanut butter

Fun 2-block snack.  1 Cup of chopped pineapple wrapped in 2oz of turkey. 18 pecans.

1/20

CrossFit Rest Day

More Zone eating and lots of walking around DC with a backpack.

My view of the 44th American President (Couldn't see him from the Smithsonian).  So many classless people booed the 43rd and his wife.

Battling the crowds at 13th and E on the way to see the peace activists.

1/19

Morning @ PCF:
WU:

6 Rounds of:
20 squats
25m Uneven Farmers Walk (45#/50#)

WOD:

30 20# Ball Slams
30 Pullups
30 20# Medball Cleans
30 Ring Pushups
30 1.5 Pood KB Swings
30 Burpees
30 GHD Situps
30 35# DB Thrusters

Time: 19:28
*Done with a 17# vest

1/18

Morning @ PCF:

Warmup:

3 Rounds of:

15 Mountain Climbers (4 Count)

10 Divebomber Pushups

20 Jump Squats

Practice Double Unders

WOD:

Row 500m 4 times.

Rest as needed in between rounds.

Rnd1: 1:33 (14sec PR)

Rnd2: 1:39

Rnd3: 1:41

Rnd4: 1:37