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

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)