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

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...