Sleep: Decent, 7, 7.5 hrs
WOD: 6 am CFB
Warmup: 5 minute Cindy (5 pullups, 10 pushups, 15 squats)--6 rounds
Weighted Lunges: 3 rds w/95 lb barbell
5 rds 10 db hang power snatches, 35 lb (5 each arm), 10 db push presses, 35 lb (5 each arm)--4:35
rest 2 min
alternating tabatas: situps, 1.5 pd kb swings--169 total
Food:
Post-wod, fast until 10:30: salmon, broccoli, almonds--5 pro, 2 carb, 10 fat
4:00: 10 hard boiled eggs--7 pro, 20 fat
6: chicken, broccoli, almonds, olive oil, cashew butter--5 pro, 2 carb, 30 fat
9: cashew butter--10 fat
Wednesday, December 31, 2008
Monday, December 29, 2008
Monday, December 29, 2008
Sleep: Not super, on and off, prob 7 hrs
WOD: Ended up sleeping an extra hr to go through morning class (culprit--too late a bedtime, not enough good sleep night before), so switching schedule to rest day today (2 in a row), and WODs Tues-Sat (5 on, Sunday off).
Food:
Fast 12 hrs, break at 10:30: salmon, sausage, broccoli, almonds--7 pro, 2 carb, 11 fat
4:30: 6 tbsp almond butter, 8 tbsp hemp protein powder, 2 tsps applesauce--3 pro, 1 carb, 33 fat
6, dinner: 1/2 pork tenderloin, pumpkin w/spices, 3 tbsp almond butter--6.5 pro, 1 carb, 30 fat
8: 1 tbsp almond butter--10 fat
Need to tighten up zone ratios--still getting too much fat.
WOD: Ended up sleeping an extra hr to go through morning class (culprit--too late a bedtime, not enough good sleep night before), so switching schedule to rest day today (2 in a row), and WODs Tues-Sat (5 on, Sunday off).
Food:
Fast 12 hrs, break at 10:30: salmon, sausage, broccoli, almonds--7 pro, 2 carb, 11 fat
4:30: 6 tbsp almond butter, 8 tbsp hemp protein powder, 2 tsps applesauce--3 pro, 1 carb, 33 fat
6, dinner: 1/2 pork tenderloin, pumpkin w/spices, 3 tbsp almond butter--6.5 pro, 1 carb, 30 fat
8: 1 tbsp almond butter--10 fat
Need to tighten up zone ratios--still getting too much fat.
Sunday, December 28, 2008
Sunday, December 28, 2008
Sleep: fell asleep with TV on, poor quality, abt 7-7.5 hrs
WOD: taking an active rest day, some situps, planks, and a long walk--week's plan is 3 on, 1 off, 2 on (M-W, F-Sat)
Food:
Should take a step back here and outline just exactly what the eating plan is--Crossfit recommends the Zone Diet for optimum performance nutrition. I've done some tinkering with eating Zone and it feels a little too carby for me; I was performing at my highest levels this past spring eating straighter Paleo: meat, vegetables, some fruit, fat to satiation, no grains or dairy--similar protein levels, lower carbs, higher fats to supplement for reduced carb blocks.
Right now I'm running at higher levels of bodyfat which is, of course, a euphemism for being a little bit overweight. So the idea is to get the machine fueled by existing fat stores rather than carbohydrates. To wit, in his Zone work, Dr. Barry Sears compares existing fat stores to an energy ATM: at a proper hormonal balance, what your body needs in energy, it withdraws from fat.
So I'll be endeavoring to eat Paleo quality on a zone prescription, subbing in fat for carb blocks per Robb Wolf's prescription of 3 fat blocks for every carb block removed. After reading Lights Out and some stuff from the Eades' blogs, I'm looking to keep carbs down to 25-45 grams a day, which works out to 3-5 blocks. At that level, as a 17 zone block eater, I should be taking in 17 blocks of protein, 3-5 blocks of carbs, and 53-59 fat blocks. I'm not going to go crazy measuring the protein and carbs--those I can eyeball pretty well--but I'm going to look at being pretty strict with the fat: 1/4 a jar of almond butter can turn into 1/2 or 3/4 pretty easily for me.
Something I've played with a little bit as well is the concept of Intermittent Fasting. One of the most common complaints among newbies to Zone eating is the onerous nature of all...that...measuring. IF takes a little bit of the load off in that it encourages occasional--intermittent--fasting to mimic Paleo feeding patterns. Sick of measuring? Miss a meal here and there. This works especially well with straight Paleo eating; more still, running AM workouts on an empty stomach in the middle of a fast (easier to hit a fast all the way through when the majority of the fast is sleepy time) hits fat stores for energy.
Today's food:
fasted from 3 AM-2 PM, broke w/protein shake--4 pro, 1 carb (spinach), 26 fat
3:15: 4 chicken sausage, 1 apple, 2 tsps flax--6 pro, 2 carb, 6 fat
6 PM: 10 scallops, broccoli, 3 tsps flax--10 pro, 1 carb, 9 fat
8 PM: 2 tbsp almond butter--10 fat
10 PM: 4 tbsp almond butter--20 fat (extra fat)
WOD: taking an active rest day, some situps, planks, and a long walk--week's plan is 3 on, 1 off, 2 on (M-W, F-Sat)
Food:
Should take a step back here and outline just exactly what the eating plan is--Crossfit recommends the Zone Diet for optimum performance nutrition. I've done some tinkering with eating Zone and it feels a little too carby for me; I was performing at my highest levels this past spring eating straighter Paleo: meat, vegetables, some fruit, fat to satiation, no grains or dairy--similar protein levels, lower carbs, higher fats to supplement for reduced carb blocks.
Right now I'm running at higher levels of bodyfat which is, of course, a euphemism for being a little bit overweight. So the idea is to get the machine fueled by existing fat stores rather than carbohydrates. To wit, in his Zone work, Dr. Barry Sears compares existing fat stores to an energy ATM: at a proper hormonal balance, what your body needs in energy, it withdraws from fat.
So I'll be endeavoring to eat Paleo quality on a zone prescription, subbing in fat for carb blocks per Robb Wolf's prescription of 3 fat blocks for every carb block removed. After reading Lights Out and some stuff from the Eades' blogs, I'm looking to keep carbs down to 25-45 grams a day, which works out to 3-5 blocks. At that level, as a 17 zone block eater, I should be taking in 17 blocks of protein, 3-5 blocks of carbs, and 53-59 fat blocks. I'm not going to go crazy measuring the protein and carbs--those I can eyeball pretty well--but I'm going to look at being pretty strict with the fat: 1/4 a jar of almond butter can turn into 1/2 or 3/4 pretty easily for me.
Something I've played with a little bit as well is the concept of Intermittent Fasting. One of the most common complaints among newbies to Zone eating is the onerous nature of all...that...measuring. IF takes a little bit of the load off in that it encourages occasional--intermittent--fasting to mimic Paleo feeding patterns. Sick of measuring? Miss a meal here and there. This works especially well with straight Paleo eating; more still, running AM workouts on an empty stomach in the middle of a fast (easier to hit a fast all the way through when the majority of the fast is sleepy time) hits fat stores for energy.
Today's food:
fasted from 3 AM-2 PM, broke w/protein shake--4 pro, 1 carb (spinach), 26 fat
3:15: 4 chicken sausage, 1 apple, 2 tsps flax--6 pro, 2 carb, 6 fat
6 PM: 10 scallops, broccoli, 3 tsps flax--10 pro, 1 carb, 9 fat
8 PM: 2 tbsp almond butter--10 fat
10 PM: 4 tbsp almond butter--20 fat (extra fat)
Saturday, December 27, 2008
Saturday, December 27, 2008
Sleep: decent night, though woke a few times early on. Prob 8-8.5 hrs total
WOD: Metabolic Conditioning--home wod
Warmup 2x10 Spiderman Pushups, Squats
4 rounds, 15 burpees for time, rest 2 min between rounds
Then rest 3 min
Max burpees 1 min
51 sec, 43 sec, 47 sec, 48 sec, 17 burpees (PR by 1)
Still pretty sore from yesterday's breathing ladder
Food:
Post-wod, abt 10:45: 2 chicken sausages, 3/4 cup applesauce w/cinnamon--3 pro, 3 carb,
Throughout day (grazing): 2 chicken sausages, 3 packages almonds, can coconut milk--3 pro, 0 carb, 25 fat
Dinner, 5:30: 2 chicken breasts, broccoli, almond/onion sauce--8 pro, 2 carb, abt 25 fat
Late night: Soy Protein, almonds--1 pro, 5 carb, 10 fat (CHEAT MEAL)
WOD: Metabolic Conditioning--home wod
Warmup 2x10 Spiderman Pushups, Squats
4 rounds, 15 burpees for time, rest 2 min between rounds
Then rest 3 min
Max burpees 1 min
51 sec, 43 sec, 47 sec, 48 sec, 17 burpees (PR by 1)
Still pretty sore from yesterday's breathing ladder
Food:
Post-wod, abt 10:45: 2 chicken sausages, 3/4 cup applesauce w/cinnamon--3 pro, 3 carb,
Throughout day (grazing): 2 chicken sausages, 3 packages almonds, can coconut milk--3 pro, 0 carb, 25 fat
Dinner, 5:30: 2 chicken breasts, broccoli, almond/onion sauce--8 pro, 2 carb, abt 25 fat
Late night: Soy Protein, almonds--1 pro, 5 carb, 10 fat (CHEAT MEAL)
Friday, December 26, 2008
Friday, December 26, 2008
Sleep: 8.5-9 hrs, decent quality, TV still on.
WOD:
9 AM CFB
5 min jumprope: working single unders, high knees, occasional double unders
Warmup 2x10 spiderman pushups, 2x10 burpee pushups: these are new to me and great, will add them to home WOD warmups
Skill work: 3xmax reps HSPU, Skin the Cats. As I wrote on the CFB site, inverted gymastic stuff is my #1 thing to work on. Well, that and core stability (though I suspect those go hand in hand).
WOD: 1-20-1 Breathing Ladder w/35 lb Db thrusters. Finished set of 18 (on way up), then had to leave for work. Breathing ladder was a whole new ballgame--the rest periods, aka the breathing, were almost the work sets...struggling to get as much air into the lungs during the allotted breaths.
Food:
Post-WOD, 10:15: 6.5 oz chicken breast, apple, banana--6.5 pro, 5 carb
Lunchtime, 12:30--1/4 jar organic almond butter--30ish fat
Dinner, 5:30ish--1/2 lb grassfed beef, broccoli, tomato sauce, olive oil, 1/2 jar almond butter--7 pro, 3 carb, 60ish fat
WOD:
9 AM CFB
5 min jumprope: working single unders, high knees, occasional double unders
Warmup 2x10 spiderman pushups, 2x10 burpee pushups: these are new to me and great, will add them to home WOD warmups
Skill work: 3xmax reps HSPU, Skin the Cats. As I wrote on the CFB site, inverted gymastic stuff is my #1 thing to work on. Well, that and core stability (though I suspect those go hand in hand).
WOD: 1-20-1 Breathing Ladder w/35 lb Db thrusters. Finished set of 18 (on way up), then had to leave for work. Breathing ladder was a whole new ballgame--the rest periods, aka the breathing, were almost the work sets...struggling to get as much air into the lungs during the allotted breaths.
Food:
Post-WOD, 10:15: 6.5 oz chicken breast, apple, banana--6.5 pro, 5 carb
Lunchtime, 12:30--1/4 jar organic almond butter--30ish fat
Dinner, 5:30ish--1/2 lb grassfed beef, broccoli, tomato sauce, olive oil, 1/2 jar almond butter--7 pro, 3 carb, 60ish fat
Thursday, December 25, 2008
Sleep: About 8 hrs on blowup mattress. Decent quality.
WOD: Rest day
Food:
Breakfast, 11ish: bacon-wrapped scallops, celery, walnuts--prob 8-9 pro, 1 carb, 5-6 fat
Lunch, 2:30: turkey, stuffing, sweet potato slice, onions--prob 7-8 pro, 4 carb, 3-4 fat
Dinner, 6: beef, broccoli, salad, tomato sauce, olive oil--6-7 pro, 2 carb, 6 fat
Late night: half block cheese--7-8 pro, 7-8 fat
Off the reservation on food, again. Looking to stick to 25-45 carbs/day with certain exceptions (fueling after a high-rep WOD, occasional carb days), so upping the fat is fine, but going to 28-30 protein blocks is a bit much.
WOD: Rest day
Food:
Breakfast, 11ish: bacon-wrapped scallops, celery, walnuts--prob 8-9 pro, 1 carb, 5-6 fat
Lunch, 2:30: turkey, stuffing, sweet potato slice, onions--prob 7-8 pro, 4 carb, 3-4 fat
Dinner, 6: beef, broccoli, salad, tomato sauce, olive oil--6-7 pro, 2 carb, 6 fat
Late night: half block cheese--7-8 pro, 7-8 fat
Off the reservation on food, again. Looking to stick to 25-45 carbs/day with certain exceptions (fueling after a high-rep WOD, occasional carb days), so upping the fat is fine, but going to 28-30 protein blocks is a bit much.
Wednesday, December 24, 2008
Abbreviated entries for Xmas Eve and Xmas Day.
Sleep: Good, approx 7.5 hrs. Am reading "Lights Out: Sleep, Sugar, and Survival," which is a daunting read in that it's going to be awfully hard to get the prescribed 9.5 hours of sleep in a cavelike room each night with a newborn baby and the need to see what's going on at least a little bit. But every little workable bit will help--turning the TV off (which, to her credit, my wife has been trying to get me to do forever), using a sleep mask, going up to bed earlier.
WOD:
Warmup--raking snow off roof
WOD1: 60 db swings, 40 lbs, 2:39
Rest 1 min
WOD2: One Arm Grace, 30 clean & jerks each arm, 40 lb, 6:55
Food:
Went off the grid here--couldn't resist the annual Xmas Eve Potluck Buffet at K&T's. No booze, but probably a little more carby, grainy than I would have liked--venison popovers, yumm!
Sleep: Good, approx 7.5 hrs. Am reading "Lights Out: Sleep, Sugar, and Survival," which is a daunting read in that it's going to be awfully hard to get the prescribed 9.5 hours of sleep in a cavelike room each night with a newborn baby and the need to see what's going on at least a little bit. But every little workable bit will help--turning the TV off (which, to her credit, my wife has been trying to get me to do forever), using a sleep mask, going up to bed earlier.
WOD:
Warmup--raking snow off roof
WOD1: 60 db swings, 40 lbs, 2:39
Rest 1 min
WOD2: One Arm Grace, 30 clean & jerks each arm, 40 lb, 6:55
Food:
Went off the grid here--couldn't resist the annual Xmas Eve Potluck Buffet at K&T's. No booze, but probably a little more carby, grainy than I would have liked--venison popovers, yumm!
Tuesday, December 23, 2008
Tuesday, December 23, 2008
Sleep: Relatively good night, save for an almond butter interruption. Prob 7.5-8 hrs, 3 or so before midnight. Interesting to note that the big late night snacks are coming on days that follow up poor sleep. Everything is just one big circle.
WOD: 6 am class at Crossfit Boston--focus is metcon and gymnastics (pulls)
1000m slow row warmup
3 250m row repeats w/1 min rest in between: 47.2, 49.4, 49.2 on the rows.
agility dot drills 2x 1:08, 1:04 (still tough to hop on one leg and get sideways distance; in fact this is my least favorite thing to do).
20 min AMRAP (As Many Rounds As Possible): 20 pullups, 50 squats--5 rounds plus 17 pullups
Feels like I could have pushed a little harder on the pullups, resting for 10+ seconds is too long
Intensity: 7.5 out of 10.
Overall though, great class. Solo workouts are all well and good but nothing kicks the apparatus into high gear like a CFB class.
Food:
Breakfast, 2 hrs post-WOD: leftover ground turkey, apple, walnuts--5-6 pro, 2 carb, 5 fat
Lunch, 12:45: tuna, broccoli, walnuts--5 pro, 2 carb, 5-6 fat
Dinner, 5:45: chicken breast, spinach, 1/2 avocado, 6 tbsp almond butter--5 fat, 1 carb, 25-30 fat
WOD: 6 am class at Crossfit Boston--focus is metcon and gymnastics (pulls)
1000m slow row warmup
3 250m row repeats w/1 min rest in between: 47.2, 49.4, 49.2 on the rows.
agility dot drills 2x 1:08, 1:04 (still tough to hop on one leg and get sideways distance; in fact this is my least favorite thing to do).
20 min AMRAP (As Many Rounds As Possible): 20 pullups, 50 squats--5 rounds plus 17 pullups
Feels like I could have pushed a little harder on the pullups, resting for 10+ seconds is too long
Intensity: 7.5 out of 10.
Overall though, great class. Solo workouts are all well and good but nothing kicks the apparatus into high gear like a CFB class.
Food:
Breakfast, 2 hrs post-WOD: leftover ground turkey, apple, walnuts--5-6 pro, 2 carb, 5 fat
Lunch, 12:45: tuna, broccoli, walnuts--5 pro, 2 carb, 5-6 fat
Dinner, 5:45: chicken breast, spinach, 1/2 avocado, 6 tbsp almond butter--5 fat, 1 carb, 25-30 fat
Monday, December 22, 2008
Monday, December 22, 2008
Sleep:
Lost power, bailed water, overslept, etc. Probably about 5 hours total, all over the place
WOD:
Slept through alarm, Xmas shopping after work, hopeful to get in a quick weightlifting WOD w/my new dumbbell but didn't plan for it and, walking through the door at 7 PM, it's pretty easy to say no. Lesson learned: no plan, no wod. We're wired to take the path of least resistance 9 times out of 10, 11 times out of 10 when you're already tired. So now we move to plan for WODs Tuesday-Saturday of this week--5 on and a rest day Sunday before hitting 3 on 1 off again.
Food:
Breakfast, 8 AM, yesterday's pork and applesauce, walnuts--abt 5 pro, 5 carb, 6 fat
Lunch, 12:30 PM, tuna, broccoli, flax, walnuts--5 pro, 2 carb, 5 fat
Dinner, 7:30 PM, ground turkey, broccoli, flax, 6 tbsp almond butter--7-8 pro, 2 carb, 24 fat
Evening, 11ish, almond butter, abt 1/2 jar--30-35 fat. Bad choice.
Lost power, bailed water, overslept, etc. Probably about 5 hours total, all over the place
WOD:
Slept through alarm, Xmas shopping after work, hopeful to get in a quick weightlifting WOD w/my new dumbbell but didn't plan for it and, walking through the door at 7 PM, it's pretty easy to say no. Lesson learned: no plan, no wod. We're wired to take the path of least resistance 9 times out of 10, 11 times out of 10 when you're already tired. So now we move to plan for WODs Tuesday-Saturday of this week--5 on and a rest day Sunday before hitting 3 on 1 off again.
Food:
Breakfast, 8 AM, yesterday's pork and applesauce, walnuts--abt 5 pro, 5 carb, 6 fat
Lunch, 12:30 PM, tuna, broccoli, flax, walnuts--5 pro, 2 carb, 5 fat
Dinner, 7:30 PM, ground turkey, broccoli, flax, 6 tbsp almond butter--7-8 pro, 2 carb, 24 fat
Evening, 11ish, almond butter, abt 1/2 jar--30-35 fat. Bad choice.
Sunday, December 21, 2008
Sunday, December 21, 2008
I suppose that the winter solstice means I can start counting down the days until my 35th birthday in earnest. Six and a half months to go. With that in mind...
Last night, another lesson. Going downstairs with a spoon and a quarter jar of almond butter=a recipe for disaster. Food choices were good all day in terms of quality but in terms of quantity, I'll need to do a little bit better job of keeping tabs on the portions.
Sleep: Pretty good night, about 8, 8.5 hrs total. Woke up 2x in middle of night but right back to sleep. Thanks to the little guy for a nice, easy night.
WOD: Gymastics/Metcon focus today
5 rounds: 20 pushups, 20 situps
Rest 2 Min
Max Burpees 1 Min
Rest 1 Min
20 Squats, rest 10 sec, 18 squats, rest 10 sec, 16 squats, rest 10 sec at bottom, 14 squats
8:05 on push/sit, 16 burpees (PR by 1), untimed on squats, intensity: 7.5. Could have pushed the push/sit a little more, but focused on keeping lower back on ground during sits.
Food:
2 Americanos, 1/2 cup coffee
Breakfast 9:30: Egg, sausage, spinach, avocado frittata (10 eggs, 56 g pro sausages, 2 cups spinach, 1/2 avocado, olive oil)--ate about half of it so probably 8-9 protein, 1 carb, 9-10 fat
Lunch 12: Leftover breakfast, applesauce, tbsp flax--3 pro, 1 carb, 3 fat
Snack 1:45: extra flax, 3 fat
Dinner, 6:15: Pork tenderloin in olive/flax marinade, 2/3 cup applesauce, 3 cups broc--5 pro, 3 carb, 5 fat
Last night, another lesson. Going downstairs with a spoon and a quarter jar of almond butter=a recipe for disaster. Food choices were good all day in terms of quality but in terms of quantity, I'll need to do a little bit better job of keeping tabs on the portions.
Sleep: Pretty good night, about 8, 8.5 hrs total. Woke up 2x in middle of night but right back to sleep. Thanks to the little guy for a nice, easy night.
WOD: Gymastics/Metcon focus today
5 rounds: 20 pushups, 20 situps
Rest 2 Min
Max Burpees 1 Min
Rest 1 Min
20 Squats, rest 10 sec, 18 squats, rest 10 sec, 16 squats, rest 10 sec at bottom, 14 squats
8:05 on push/sit, 16 burpees (PR by 1), untimed on squats, intensity: 7.5. Could have pushed the push/sit a little more, but focused on keeping lower back on ground during sits.
Food:
2 Americanos, 1/2 cup coffee
Breakfast 9:30: Egg, sausage, spinach, avocado frittata (10 eggs, 56 g pro sausages, 2 cups spinach, 1/2 avocado, olive oil)--ate about half of it so probably 8-9 protein, 1 carb, 9-10 fat
Lunch 12: Leftover breakfast, applesauce, tbsp flax--3 pro, 1 carb, 3 fat
Snack 1:45: extra flax, 3 fat
Dinner, 6:15: Pork tenderloin in olive/flax marinade, 2/3 cup applesauce, 3 cups broc--5 pro, 3 carb, 5 fat
Saturday, December 20, 2008
Saturday, December 20, 2008
Last night was a difficult one: sleeping baby vs. not sleeping baby. There is definitely joy in a 3 AM meeting of the minds with your young son, but fitness is a little bit harder to come by when the willpower--and wakefulness--are compromised. End result of too much dairy is that I'm a little woozy this morning, and feeling a little of the post-dairy bloat. Action plan on this is to look at it as a cheat meal and hold fast until XMas eve and XMas, which will be about 24 hrs of cheating.
Sleep: On and off, probably about 5.5-6 hours. Last 2.5 hrs were relatively unbroken.
WOD: Metabolic conditioning today
150 PVC Overhead Squats
rest 1 min
Max Burpees 1 min
rest 1 min
3 rounds: 10 squat jumps, 5 mountain climbers, 5 clapping pushups
Finished PVCs in 4:50 (PR by 30 seconds), 15 burpees, 3 rd WOD 2:36 intensity level: 8
Felt good about the pace I kept, heart rate was jacked. Did WOD fasted on 1 americano and a quarter cup of coffee.
Food:
First meal, 12:30: smoothie (hemp prot, spinach, cocoa, almond butter, cinnamon)--abt 3 pro, 1 carb, 9-10 fats. Feels like rocket fuel.
Snack 3:00: 2 tsps almond butter--6 fat
Dinner, 5:30: chicken, cabbage, almonds, onions, olive oil--prob 6-7 pro, 1 carb, 10-14 fat
Post-dinner, 6:45: leftover from dinner, 2 handfuls blackberries, tbsp flax--2 pro, 2 carb, 3 fat
Late-night, 10:30: 1/4 jar almond butter--prob about 15 fat
Sleep: On and off, probably about 5.5-6 hours. Last 2.5 hrs were relatively unbroken.
WOD: Metabolic conditioning today
150 PVC Overhead Squats
rest 1 min
Max Burpees 1 min
rest 1 min
3 rounds: 10 squat jumps, 5 mountain climbers, 5 clapping pushups
Finished PVCs in 4:50 (PR by 30 seconds), 15 burpees, 3 rd WOD 2:36 intensity level: 8
Felt good about the pace I kept, heart rate was jacked. Did WOD fasted on 1 americano and a quarter cup of coffee.
Food:
First meal, 12:30: smoothie (hemp prot, spinach, cocoa, almond butter, cinnamon)--abt 3 pro, 1 carb, 9-10 fats. Feels like rocket fuel.
Snack 3:00: 2 tsps almond butter--6 fat
Dinner, 5:30: chicken, cabbage, almonds, onions, olive oil--prob 6-7 pro, 1 carb, 10-14 fat
Post-dinner, 6:45: leftover from dinner, 2 handfuls blackberries, tbsp flax--2 pro, 2 carb, 3 fat
Late-night, 10:30: 1/4 jar almond butter--prob about 15 fat
Friday, December 19, 2008
Friday, December 19, 2008
Sleep: On and off, went to bed around 8:30 but was up with the baby for an hour or so. Probably 6.5-7 decent hours.
WOD: Rest Day. Feeling the heart racing in the AM and coming off a good 3-day stretch of Crossfit wods (yesterday did 75 burpees in 7:20--I think I'll end up using that one as a personal benchmark, along with the 150 PVC overhead squat WOD), seems like a good day to rest and focus on nutrition.
Food: 2 homebrewed Americanos to start the day; had some cheat grains at 11 last night so I'm going to settle into the eating slowly today.
Breakfastish, around 8:30: last night's turkey cutlets (baked), 3 hardboiled eggs, blackberry broccoli cocoa powder flax smoothie. A big meal after letting the grains sit in a while--probably 7-8 protein blocks, 2 carbs, 6 or 7 fats.
Lunch, 11:45: remaining turkey, 6-7 ribs of celery, handful blackberries, abt tbsp flax--3 pro, 1 carb, 3 fat
Final Americano at 2 PM
Dinner, 5: paleo sloppy joes (grassfed beef, tj's marinara, cocoa powder, onions), broccoli, handful blackberries--prob 5 blocks pro, 2 cards, 3-4 fat
Pre-Bed, 6:30: 3 mozz cheese sticks--3 pro, 3 fat. Not paleo but occasionally I do okay with the cheese and it gives me the slow-release protein for the overnight
Additional: extra cheese sticks (CHEAT MEAL)--important to note here that it wasn't necessarily hunger that sent me down to get some more, it was stress/whatever you want to call it: the baby crying on my watch. Just like that, a good eating day torpedoed into the land of excess.
WOD: Rest Day. Feeling the heart racing in the AM and coming off a good 3-day stretch of Crossfit wods (yesterday did 75 burpees in 7:20--I think I'll end up using that one as a personal benchmark, along with the 150 PVC overhead squat WOD), seems like a good day to rest and focus on nutrition.
Food: 2 homebrewed Americanos to start the day; had some cheat grains at 11 last night so I'm going to settle into the eating slowly today.
Breakfastish, around 8:30: last night's turkey cutlets (baked), 3 hardboiled eggs, blackberry broccoli cocoa powder flax smoothie. A big meal after letting the grains sit in a while--probably 7-8 protein blocks, 2 carbs, 6 or 7 fats.
Lunch, 11:45: remaining turkey, 6-7 ribs of celery, handful blackberries, abt tbsp flax--3 pro, 1 carb, 3 fat
Final Americano at 2 PM
Dinner, 5: paleo sloppy joes (grassfed beef, tj's marinara, cocoa powder, onions), broccoli, handful blackberries--prob 5 blocks pro, 2 cards, 3-4 fat
Pre-Bed, 6:30: 3 mozz cheese sticks--3 pro, 3 fat. Not paleo but occasionally I do okay with the cheese and it gives me the slow-release protein for the overnight
Additional: extra cheese sticks (CHEAT MEAL)--important to note here that it wasn't necessarily hunger that sent me down to get some more, it was stress/whatever you want to call it: the baby crying on my watch. Just like that, a good eating day torpedoed into the land of excess.
Building Some Hurting Bombs
There's a moment in the last Rocky movie where Duke tells Rocky that they can't match speed with their opponent, so they'll have to "build some hurting bombs" instead. Power.
That's what I want. Power AND Speed. Strength and Toughness.
This blog will serve as a record of my steps in that direction, and with luck and hard work, act as a transition into the beginnings of a fitness community in the Metro West area.
A little bit about me:
I'm 34 years old, a longtime casual athlete (high school sports, gym here and there, stints on one bodypart per day Weider workouts) and current Crossfit athlete out of CFB. My wife and I recently had our first child, a beautiful one month-old boy, and I've probably gained about 15 pounds over the last year. My near-term goal, fitness wise, is to be in the best shape of my life by the time I turn 35 in July of 2009. I'll measure that progress via attention to bodyweight, body fat %, energy levels, health, and performance on benchmark Crossfit workouts.
My longer-term goal is to attract and build a community of like-minded individuals in the Metro West area: men and women dedicated to the pursuit of health, fitness, and progress via individual and team-based workouts and attention to putting the right fuel into our bodies.
I'm happy to have you along for the ride.
That's what I want. Power AND Speed. Strength and Toughness.
This blog will serve as a record of my steps in that direction, and with luck and hard work, act as a transition into the beginnings of a fitness community in the Metro West area.
A little bit about me:
I'm 34 years old, a longtime casual athlete (high school sports, gym here and there, stints on one bodypart per day Weider workouts) and current Crossfit athlete out of CFB. My wife and I recently had our first child, a beautiful one month-old boy, and I've probably gained about 15 pounds over the last year. My near-term goal, fitness wise, is to be in the best shape of my life by the time I turn 35 in July of 2009. I'll measure that progress via attention to bodyweight, body fat %, energy levels, health, and performance on benchmark Crossfit workouts.
My longer-term goal is to attract and build a community of like-minded individuals in the Metro West area: men and women dedicated to the pursuit of health, fitness, and progress via individual and team-based workouts and attention to putting the right fuel into our bodies.
I'm happy to have you along for the ride.
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