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

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.