Last night I ate half of a giant meat pizza and felt like complete crap afterwards. It was glorious, the optimal open meal: carby enough to make me feel sorta pneumatic for the rest of the night, junky enough that I feel well able to hit back to Zoning for the next few days before the next open meal. On that note, I'm going to try strict Zoning for a month. 17 blocks, across the board. May have to eat more fruit than I'm used to, but I'm going to really black box this and see how it affects body comp and performance.
Some links:
Jack LaLanne, 80 years old
Recovery from Jon Gilson of Again Faster and CFB
Poms and Blacks and Yum Yum
Thinking about trying this
Back tomorrow with a WOD, a skill work plan for the week, and some thoughts on warmups.
See you in the shed!
Saturday, January 31, 2009
Thursday, January 29, 2009
Scoreboard
Fans of losing teams who are fool enough to heckle their opponents are optimally met with this astringent, one word riposte:
"Scoreboard." As in, check out the scoreboard, doofus.
Similarly, there's a reason that Crossfit gyms the land over dot their mirrors and whiteboards with the day's WOD and its tally. Scoreboard. It's right there in your face--the day's work and, in due time, your results.
And if we're wired to hit things a little harder when we know the results are going up in lights, I'd say it's equally true we're wired to hit things exactly as prescribed when we've got our marching orders staring us head on...in writing, preferably in permanent marker.
To that end, I wussed out on this morning's shed workout. I'd gone out there after a quick ice detail in the driveway, intending to do yesterday's CFB breathing ladder: 1-20-1 dumbbell thrusters--albeit alternating arms between one 40 lb dumbbell and one 5 lb. I hit my clean warmup more or less as rx'd, though somewhat haphasardly, but didn't sustain the intensity requisite to completing the breathing ladder. At the round of 10 thrusters, my mind did that killing rational calculus designed to get the body out of dodge asap.
'A 1-10-1 breathing ladder's hard enough, your warmup went longer than usual, it's really cold out here and hell, you haven't eaten in 18 hours.' Wham...that was that and I went at the reduced, easier workout to completion. Lesson learned: scoreboard.
Maybe I still would have caved had I been staring down the WOD in writing, maybe not, but writing it out beforehand and tacking it to the wall would have given me more of a puncher's chance. Lesson learned: scoreboard.
Sleep: 7-7.5 hrs
WOD: clean warmup (clean pull, clean pull, clean w/PVC pipe--3x10), db thruster breathing ladder 1-10-1 (40 lb db one arm, 5 lb db other arm--alternate arms set to set), 3x15 sec hanging leg raises (skill: core strength and stability)
Food: 17x zone (yay almond butter!)
"Scoreboard." As in, check out the scoreboard, doofus.
Similarly, there's a reason that Crossfit gyms the land over dot their mirrors and whiteboards with the day's WOD and its tally. Scoreboard. It's right there in your face--the day's work and, in due time, your results.
And if we're wired to hit things a little harder when we know the results are going up in lights, I'd say it's equally true we're wired to hit things exactly as prescribed when we've got our marching orders staring us head on...in writing, preferably in permanent marker.
To that end, I wussed out on this morning's shed workout. I'd gone out there after a quick ice detail in the driveway, intending to do yesterday's CFB breathing ladder: 1-20-1 dumbbell thrusters--albeit alternating arms between one 40 lb dumbbell and one 5 lb. I hit my clean warmup more or less as rx'd, though somewhat haphasardly, but didn't sustain the intensity requisite to completing the breathing ladder. At the round of 10 thrusters, my mind did that killing rational calculus designed to get the body out of dodge asap.
'A 1-10-1 breathing ladder's hard enough, your warmup went longer than usual, it's really cold out here and hell, you haven't eaten in 18 hours.' Wham...that was that and I went at the reduced, easier workout to completion. Lesson learned: scoreboard.
Maybe I still would have caved had I been staring down the WOD in writing, maybe not, but writing it out beforehand and tacking it to the wall would have given me more of a puncher's chance. Lesson learned: scoreboard.
Sleep: 7-7.5 hrs
WOD: clean warmup (clean pull, clean pull, clean w/PVC pipe--3x10), db thruster breathing ladder 1-10-1 (40 lb db one arm, 5 lb db other arm--alternate arms set to set), 3x15 sec hanging leg raises (skill: core strength and stability)
Food: 17x zone (yay almond butter!)
Wednesday, January 28, 2009
Recovery
Right now I'm looking to work out 5 times a week, on a 3 on, 1 off, 2 on, 1 off schedule. That means today's a rest day, and per usual on rest days, I'm torturing myself by looking at the posted workout at Crossfit Boston: a 1-20 dumbbell thruster breathing ladder.
'Damn, that looks great,' I'm thinking, 'maybe I should try to do that one in the shed.' I've got a dumbbell, I know how to do breathing ladders (1 rep of the exercise, 1 breath, 2 reps, 2 breaths, and so on up to 20), and it looks painful. But deviating from my plan for the week's workouts would introduce the element of instability, and that's such a slippery slope: work out today...maybe tomorrow I wake up not feeling so hot after the 4th consecutive WOD and I skip class, and that means I've got to rethink my plan to hit 5 WODs/this wk and set myself up on proper rest for the same routine next week.
Nah...later for that. 5 one-hour classes/WODs a week with 2 needed recovery days (I'm not sleeping super with a newborn and still hashing out my diet) is a smart, doable--and most importantly--repeatable routine for me right now.
But what I can do to scratch that itch is make sure I use today as an active rest day to hit one of the six areas I'm looking to build: hamstring flexibility (depth & upright torso in squats), pushups, core strength & stability, muscle ups (combo ring pullup and dip), verticality & extension on olympic lifts, and handstands. In fact, if I'm smart about it, I can hit two in one day: working my hammy flexibility means stretching them out, and that means getting them warm beforehand--the perfect job for a series of PVC pipe cleans to work on extension and verticality. Just like that, a workable plan for two areas of skill work, some active rest (great for recovery), and I've scratched that WODdy itch I was talking about.
'Damn, that looks great,' I'm thinking, 'maybe I should try to do that one in the shed.' I've got a dumbbell, I know how to do breathing ladders (1 rep of the exercise, 1 breath, 2 reps, 2 breaths, and so on up to 20), and it looks painful. But deviating from my plan for the week's workouts would introduce the element of instability, and that's such a slippery slope: work out today...maybe tomorrow I wake up not feeling so hot after the 4th consecutive WOD and I skip class, and that means I've got to rethink my plan to hit 5 WODs/this wk and set myself up on proper rest for the same routine next week.
Nah...later for that. 5 one-hour classes/WODs a week with 2 needed recovery days (I'm not sleeping super with a newborn and still hashing out my diet) is a smart, doable--and most importantly--repeatable routine for me right now.
But what I can do to scratch that itch is make sure I use today as an active rest day to hit one of the six areas I'm looking to build: hamstring flexibility (depth & upright torso in squats), pushups, core strength & stability, muscle ups (combo ring pullup and dip), verticality & extension on olympic lifts, and handstands. In fact, if I'm smart about it, I can hit two in one day: working my hammy flexibility means stretching them out, and that means getting them warm beforehand--the perfect job for a series of PVC pipe cleans to work on extension and verticality. Just like that, a workable plan for two areas of skill work, some active rest (great for recovery), and I've scratched that WODdy itch I was talking about.
Tuesday, January 27, 2009
Motivation
Up top, that small guy there...that's my boy. He's ten weeks old and already exhibiting superior head control and balance, says the proud (slightly crazed) papa.
It's funny how everything they tell you about having a kid is true and yet, it's almost immediately like nothing you'd ever imagined--not in your wildest dreams.
Time was when I'd get to a sticking point in a WOD and go to that weird lonely place mentally. Perhaps you know that spot: I'd always conceptualized mine as a bridge somewhere down on Cape Cod, and I'd be walking closer to the edge with each successive rep. At those moments of discovery, the decision to push even harder into the exercise felt oddly masochistic and freeing, like flinging myself into the Cape Cod churn below. It should be noted that I can't swim.
But it's different now. I can't get to that faraway place without hearing my boy's cooing inside my head. And the human instinct being what it is, that voice lends itself to language REAL easy and quick: 'lay back a little, Daddy, you don't need to kill yourself on this WOD...I'm going to be needing you back home today in one piece.'
And that voice is right, and that voice is wrong. Coming home in one piece is pretty crucial, for sure; just as crucial, however, is staying one healthy, viable piece for as long as I'm able. I want to be one of those Jack LaLanne dudes running around doing leg lifts when I'm 95 years old, and I want to be motoring around on my own two feet in my own sweet time--for my son, my wife, and myself.
THAT's why I'm putting Woodshed Fitness into action and THAT's my new spot during a tough WOD: 'Daddy, work as hard as you can so that you can watch MY kids clean and jerk their own bodyweight 30 reps for time!'
So...what's your spot during a workout? Always happy to hear back at woodshedfitness@gmail.com.
Sleep: 8 hrs, little less
WOD: 6 am CFB class, 10 200 m rows, appx 1-1.5 min rest between rows, for wattage.
Avg wattages 421, 461, 393 (outlier--trying new row technique), 424, 4someth, 441, 404, 393, 392, 374
Food: 17 pro, 10 carb, 38 fat: lower on blueberries today, zucchini w/ground turkey tonight
It's funny how everything they tell you about having a kid is true and yet, it's almost immediately like nothing you'd ever imagined--not in your wildest dreams.
Time was when I'd get to a sticking point in a WOD and go to that weird lonely place mentally. Perhaps you know that spot: I'd always conceptualized mine as a bridge somewhere down on Cape Cod, and I'd be walking closer to the edge with each successive rep. At those moments of discovery, the decision to push even harder into the exercise felt oddly masochistic and freeing, like flinging myself into the Cape Cod churn below. It should be noted that I can't swim.
But it's different now. I can't get to that faraway place without hearing my boy's cooing inside my head. And the human instinct being what it is, that voice lends itself to language REAL easy and quick: 'lay back a little, Daddy, you don't need to kill yourself on this WOD...I'm going to be needing you back home today in one piece.'
And that voice is right, and that voice is wrong. Coming home in one piece is pretty crucial, for sure; just as crucial, however, is staying one healthy, viable piece for as long as I'm able. I want to be one of those Jack LaLanne dudes running around doing leg lifts when I'm 95 years old, and I want to be motoring around on my own two feet in my own sweet time--for my son, my wife, and myself.
THAT's why I'm putting Woodshed Fitness into action and THAT's my new spot during a tough WOD: 'Daddy, work as hard as you can so that you can watch MY kids clean and jerk their own bodyweight 30 reps for time!'
So...what's your spot during a workout? Always happy to hear back at woodshedfitness@gmail.com.
Sleep: 8 hrs, little less
WOD: 6 am CFB class, 10 200 m rows, appx 1-1.5 min rest between rows, for wattage.
Avg wattages 421, 461, 393 (outlier--trying new row technique), 424, 4someth, 441, 404, 393, 392, 374
Food: 17 pro, 10 carb, 38 fat: lower on blueberries today, zucchini w/ground turkey tonight
Monday, January 26, 2009
Failure
I don't like to fail. Not solely because failure in athletic endeavor brings back that vestigial last-in-gym-class feeling but also because, quite simply, I don't like the attention. Who does, really? But man alive, I can't stand it! Same reason I don't like finishing last on a WOD--all those eyes, all that focus.
But failure is always an option; more still, it's a tool. I've been avoiding a failed back squat like the plague these past few months, managing my workload such that I never pushed that last 2-3% on a max rep. Today, however, I failed at 265 on the 2nd rep of my third set of 3. Oddly enough, the world didn't tilt on its axis, my spotters remained calm and brought the weight with me back up to the rack, and my psyche's not crushed.
Go figure. Where I go from here: squatting reps of 255 with more confidence, sitting back deeper into the squat, secure in the knowledge that I'm building strength via greater attention to form at just sub-maximal loads. And then...hitting my next set of 3 at 265.
Thoughts? Your own failure-to-success stories? Hit me at woodshedfitness@gmail.com--can't wait to hear from you.
Sleep: 7 hrs--not good at onset of evening
WOD: 6 AM CFB, mobility, agility warmups; 10-8-5-3X3 back squat (95, 135, 185, 235, 255, 265 1 rep of 3), 3X3 shoulder press (125, 135 2 reps of 3, 135)
Food: 17 pro, 12 carb, 32 fat (high fruit day--frozen blueberries! Feeling a little carb bonk after the midmorning fruit, however)
Skill Work: Max rep burpees 1 min, tabata pushups
But failure is always an option; more still, it's a tool. I've been avoiding a failed back squat like the plague these past few months, managing my workload such that I never pushed that last 2-3% on a max rep. Today, however, I failed at 265 on the 2nd rep of my third set of 3. Oddly enough, the world didn't tilt on its axis, my spotters remained calm and brought the weight with me back up to the rack, and my psyche's not crushed.
Go figure. Where I go from here: squatting reps of 255 with more confidence, sitting back deeper into the squat, secure in the knowledge that I'm building strength via greater attention to form at just sub-maximal loads. And then...hitting my next set of 3 at 265.
Thoughts? Your own failure-to-success stories? Hit me at woodshedfitness@gmail.com--can't wait to hear from you.
Sleep: 7 hrs--not good at onset of evening
WOD: 6 AM CFB, mobility, agility warmups; 10-8-5-3X3 back squat (95, 135, 185, 235, 255, 265 1 rep of 3), 3X3 shoulder press (125, 135 2 reps of 3, 135)
Food: 17 pro, 12 carb, 32 fat (high fruit day--frozen blueberries! Feeling a little carb bonk after the midmorning fruit, however)
Skill Work: Max rep burpees 1 min, tabata pushups
Sunday, January 25, 2009
Accountability
Rocky training montages aside (can't believe I just typed that--I may need to turn in my Rocky card), there are about a million reasons why it's better to work out with others than it is to go it alone. But in the end, they all boil down to one pretty rudimentary distillate:
Accountability. Accountability to your partner, your coach, the guy working out next to you who's two reps ahead and kicking it into E Major (thanks, JLB).
Today's 10 AM CFB class drove that point home pretty viscerally: I might have approximated the warmup and workout well enough on my own in the shed, but I never would have felt the killing failure that I did when I dropped the barbell during my second round of overhead holds, thereby consigning my partner to another 250m row. We hit the "Tailpipe" WOD: 3 rounds of partner 250m rows/95 lb barbell overhead hold. Done without a hitch on fuller rest, it's a 5 minute workout--took us about 8 minutes after a pretty rigorous MMA-style extended warmup.
I'd take my spotty 8 minutes over a flawless 5 any day of the week, though: now I know I'll work hard enough on my overhead stability to keep my partner off the rower next time.
Sleep/WOD/Food notes:
good sleep--7.5-8 hrs or so
WOD 15 minute jumprope warmup (mixed w/sets of 5 burpees, 10 pushups, 15 squats--about 2 of each); 2 rds bear crawls, burps, squat broad jumps
'Tailpipe' 3 rds 250 m row, overhead hold--Partner 1 completes a max effort 250m row. Partner two holds a 60# sandbag on his chest or a 65# BB locked out overhead. After completion of the row, the team switches. Repeat so each partner rows three times. Time: Abt 8 min, intensity: 7.5--worked 3rd rd overhead hard
Food 17 pro, 8 carb (including Think Thin 3block bar--minor but good, doable cheat), 51 fat
Accountability. Accountability to your partner, your coach, the guy working out next to you who's two reps ahead and kicking it into E Major (thanks, JLB).
Today's 10 AM CFB class drove that point home pretty viscerally: I might have approximated the warmup and workout well enough on my own in the shed, but I never would have felt the killing failure that I did when I dropped the barbell during my second round of overhead holds, thereby consigning my partner to another 250m row. We hit the "Tailpipe" WOD: 3 rounds of partner 250m rows/95 lb barbell overhead hold. Done without a hitch on fuller rest, it's a 5 minute workout--took us about 8 minutes after a pretty rigorous MMA-style extended warmup.
I'd take my spotty 8 minutes over a flawless 5 any day of the week, though: now I know I'll work hard enough on my overhead stability to keep my partner off the rower next time.
Sleep/WOD/Food notes:
good sleep--7.5-8 hrs or so
WOD 15 minute jumprope warmup (mixed w/sets of 5 burpees, 10 pushups, 15 squats--about 2 of each); 2 rds bear crawls, burps, squat broad jumps
'Tailpipe' 3 rds 250 m row, overhead hold--Partner 1 completes a max effort 250m row. Partner two holds a 60# sandbag on his chest or a 65# BB locked out overhead. After completion of the row, the team switches. Repeat so each partner rows three times. Time: Abt 8 min, intensity: 7.5--worked 3rd rd overhead hard
Food 17 pro, 8 carb (including Think Thin 3block bar--minor but good, doable cheat), 51 fat
Saturday, January 24, 2009
Saturday, January 24, 2009
Sleep: 7.5-8 hrs, not good--on and off
WOD: rest day
Food:
Here's the perfect point to jump into the new format here--less laundry list, more text. I'll leave up the old entries because I think they're a good jumping off point but from here on out, the food and WOD entries will read much more like dispatches from a fitness diary (wide-eyed teenager saying whoo hoo, I ate clean today, light on carbs and went heavy on olive oil).
Went back to Robb Wolf zone prescription today--17 blocks protein, light carbs (8 or so), heavier fats. Heavy fruit day; ate a couple of apples along the way.
WOD: rest day
Food:
Here's the perfect point to jump into the new format here--less laundry list, more text. I'll leave up the old entries because I think they're a good jumping off point but from here on out, the food and WOD entries will read much more like dispatches from a fitness diary (wide-eyed teenager saying whoo hoo, I ate clean today, light on carbs and went heavy on olive oil).
Went back to Robb Wolf zone prescription today--17 blocks protein, light carbs (8 or so), heavier fats. Heavy fruit day; ate a couple of apples along the way.
Friday, January 23, 2009
Sleep: decent, overslept 6 am class
WOD: at home
21-15-9
40 lb jerk right arm
kb swing 40 lb
40 lb jerk left arm
7:59, intensity 7.5
Food:
off-game today, cheat meal nighttime, the waffling back and forth between plans is getting ridiculous--we're looking for something to lean out and hit performance and the Robb Wolf zone prescription (Zone rx'd # blocks protein, about half the carbs, and 3x extra fat blocks--plus rx'd fat blocks--for every carb block removed) really seems to be the best road there. Will check in Sunday with an updated prescription and plan of attack.
WOD: at home
21-15-9
40 lb jerk right arm
kb swing 40 lb
40 lb jerk left arm
7:59, intensity 7.5
Food:
off-game today, cheat meal nighttime, the waffling back and forth between plans is getting ridiculous--we're looking for something to lean out and hit performance and the Robb Wolf zone prescription (Zone rx'd # blocks protein, about half the carbs, and 3x extra fat blocks--plus rx'd fat blocks--for every carb block removed) really seems to be the best road there. Will check in Sunday with an updated prescription and plan of attack.
Thursday, January 22, 2009
Thursday, January 22, 2009
Sleep: 8 hrs
WOD:
7 am cfb
5 rds 7 14 lb med ball cleans, 7 pushups
5 rds of each exercise 30 sec on 30 sec off, 1 min rest btw exercises:
pullups: 64
db thrusters 20% bw (35 lb): 38
situps: 93
db snatches 20% bw (35 lb): 68
Food: back to paleo w/post WOD tuber/fruit, heavier on fat
post WOD 7:30 6 pro (salmon), 2 carb (apple)
10:30 AM: 6 pro (sausage), 2 carb (apple), 16 fat (sausage)
12 PM: 17 fat (almond butter)
throughout day: remainder of almond butter (approx 150 fat)
5 PM: 6 pro (beef), 2 carb (broccoli, lettuce, zucch), 10 fat (olive oil)
WOD:
7 am cfb
5 rds 7 14 lb med ball cleans, 7 pushups
5 rds of each exercise 30 sec on 30 sec off, 1 min rest btw exercises:
pullups: 64
db thrusters 20% bw (35 lb): 38
situps: 93
db snatches 20% bw (35 lb): 68
Food: back to paleo w/post WOD tuber/fruit, heavier on fat
post WOD 7:30 6 pro (salmon), 2 carb (apple)
10:30 AM: 6 pro (sausage), 2 carb (apple), 16 fat (sausage)
12 PM: 17 fat (almond butter)
throughout day: remainder of almond butter (approx 150 fat)
5 PM: 6 pro (beef), 2 carb (broccoli, lettuce, zucch), 10 fat (olive oil)
Wednesday, January 21, 2009
Sleep: 6.5-7 hrs
WOD:
6 pm cfb
w.u 10-8-5-3-3 deadlifts 135, 135, 225, 275, 275--need to get back to form: hamstring flexibility work 3-4 times a week.
skill work: push press
5x5 push press, 135 4x, 140
4 rounds: 3 burpees, 6 kb swings 2 pd, 9 db cleans 45 lb--time 10:04, intensity 7 of 10.
Food:
9 am: 4 pro (chicken), 1 carb (asparagus), 10 fat (olive oil)
12 noon: 5-6 pro (chicken) 2 carb (broc, sauce)
post wod 7:30 pm: 4-5 pro (chicken), 2 carb (apple)
8:30 pm: 50-60 cheat fat (peanut butter)
WOD:
6 pm cfb
w.u 10-8-5-3-3 deadlifts 135, 135, 225, 275, 275--need to get back to form: hamstring flexibility work 3-4 times a week.
skill work: push press
5x5 push press, 135 4x, 140
4 rounds: 3 burpees, 6 kb swings 2 pd, 9 db cleans 45 lb--time 10:04, intensity 7 of 10.
Food:
9 am: 4 pro (chicken), 1 carb (asparagus), 10 fat (olive oil)
12 noon: 5-6 pro (chicken) 2 carb (broc, sauce)
post wod 7:30 pm: 4-5 pro (chicken), 2 carb (apple)
8:30 pm: 50-60 cheat fat (peanut butter)
Wednesday, January 21, 2009
Tuesday, January 20, 2009
Sleep: 7 hrs
WOD:
30 one-arm squat cleans, 40 lb, each arm, 5:54
rest 3 min
20 sdhp, 40 lb db
intensity: 7.5--waited too long to do wod after waking
Food:
post-wod 10 AM 6 pro (salmon), 3 carb (banana)
11 AM: 2 pro (eggs), 1 carb (spinach), 10 fat (almonds)
1 PM: 3 pro (chicken), 2 carb (broccoli), 20 fat (oil, almonds)
4 PM: 10 fat (almonds)
5 PM: 6 pro (buffalo burger), 1 carb (asparagus), 10 fat (olive oil)
CHEAT: PB
WOD:
30 one-arm squat cleans, 40 lb, each arm, 5:54
rest 3 min
20 sdhp, 40 lb db
intensity: 7.5--waited too long to do wod after waking
Food:
post-wod 10 AM 6 pro (salmon), 3 carb (banana)
11 AM: 2 pro (eggs), 1 carb (spinach), 10 fat (almonds)
1 PM: 3 pro (chicken), 2 carb (broccoli), 20 fat (oil, almonds)
4 PM: 10 fat (almonds)
5 PM: 6 pro (buffalo burger), 1 carb (asparagus), 10 fat (olive oil)
CHEAT: PB
Monday, January 19, 2009
Monday, January 19, 2009
Sleep:
8-8.5 hrs
WOD:
Shoveling, 3x3 one arm cleans, 4o lb. Didn't have anything in the tank after shoveling.
Food: 17 pro, 6 carb, 50 fat
10 AM: 4 pro (pork), 2 carb (banana), 10 fat (almonds)
12 PM: 4 pro (pork), 2 carb (broccoli), 10 fat (almonds)
5 PM: 9 pro (turkey, egg), 2 carb (broccoli), 20 fat (olive oil, almonds)
6 PM snack: 10 fat (almonds)
8-8.5 hrs
WOD:
Shoveling, 3x3 one arm cleans, 4o lb. Didn't have anything in the tank after shoveling.
Food: 17 pro, 6 carb, 50 fat
10 AM: 4 pro (pork), 2 carb (banana), 10 fat (almonds)
12 PM: 4 pro (pork), 2 carb (broccoli), 10 fat (almonds)
5 PM: 9 pro (turkey, egg), 2 carb (broccoli), 20 fat (olive oil, almonds)
6 PM snack: 10 fat (almonds)
Sunday, January 18, 2009
Sunday, January 18, 2009
Sleep: poor--overeating last night played havoc w/sleep
WOD:
rest day
Food: going to stick with reduced carb, upped fat zone.
morning shake 5 pro (eggs), 3 carb (broc, cocoa, apple), 5 fat (olive oil)
snack 10 fat (almonds)
lunch 6 pro (buffalo burger), 2 carb (broc), 6 fat (olive oil, flax)
snack 10 fat (almonds)
WOD:
rest day
Food: going to stick with reduced carb, upped fat zone.
morning shake 5 pro (eggs), 3 carb (broc, cocoa, apple), 5 fat (olive oil)
snack 10 fat (almonds)
lunch 6 pro (buffalo burger), 2 carb (broc), 6 fat (olive oil, flax)
snack 10 fat (almonds)
Saturday, January 17, 2009
Saturday, January 17, 2009--Shed Workout #2
Sleep: 8 hrs, good
WOD:
Shed workout #2--Max Burpees 10 min
94, lagged last minute--had really wanted 100/10 min and to have kept ahead of the 75/7:20 PR.
Eventually want to hit 75/5 min: 15/min would require moving pretty quickly.
Food:
8:30 am post-wod: 5 pro (salmon), 8 carb (yam)
10:45 am 2 pro (eggs), 1 carb (cocoa, spinach), 7 fat (olive oil)
3 pm: 8 pro (sausage), 7 carb (lara, sausage), 10 fat (lara)
dinner: CHEAT meals--chicken wings, burger, fries, clam strips
WOD:
Shed workout #2--Max Burpees 10 min
94, lagged last minute--had really wanted 100/10 min and to have kept ahead of the 75/7:20 PR.
Eventually want to hit 75/5 min: 15/min would require moving pretty quickly.
Food:
8:30 am post-wod: 5 pro (salmon), 8 carb (yam)
10:45 am 2 pro (eggs), 1 carb (cocoa, spinach), 7 fat (olive oil)
3 pm: 8 pro (sausage), 7 carb (lara, sausage), 10 fat (lara)
dinner: CHEAT meals--chicken wings, burger, fries, clam strips
Friday, January 16, 2009
Friday, January 16, 2009
Sleep: 7-7.5 hrs
WOD:
6 am CFB
mobility warmup, 50 air squats, 20 pushups
PVC overhead squat work
3 rds
95 lb overhead squats 21-15-9
pullups 42-30-18
time: 18:07, first time RX'd w/squats. intensity: 8 but needed to not be lazy with activating shoulders on every rep
Food: today 17 pro, 11 carb, 39 fat
***as of 1/18/09 will be back to 17 block zone with carbs titrated throughout day after 8-10 during post-WOD meal
post-WOD 7:15 am 6 protein (salmon), 6 carbs (sweet potatoes)
lunch 10:30 am 4 protein (grassfed beef), 1 carb (broccoli), 18 fat (beef, olive oil)
snack 2 pm 3 protein (chicken), 2 carb (salad, cocoa, spinach), 3 fat (flax)
dinner 4:30 pm 4 protein (grassfed beef), 2 carb (apple), 18 fat (beef, olive oil)
WOD:
6 am CFB
mobility warmup, 50 air squats, 20 pushups
PVC overhead squat work
3 rds
95 lb overhead squats 21-15-9
pullups 42-30-18
time: 18:07, first time RX'd w/squats. intensity: 8 but needed to not be lazy with activating shoulders on every rep
Food: today 17 pro, 11 carb, 39 fat
***as of 1/18/09 will be back to 17 block zone with carbs titrated throughout day after 8-10 during post-WOD meal
post-WOD 7:15 am 6 protein (salmon), 6 carbs (sweet potatoes)
lunch 10:30 am 4 protein (grassfed beef), 1 carb (broccoli), 18 fat (beef, olive oil)
snack 2 pm 3 protein (chicken), 2 carb (salad, cocoa, spinach), 3 fat (flax)
dinner 4:30 pm 4 protein (grassfed beef), 2 carb (apple), 18 fat (beef, olive oil)
Thursday, January 15, 2009
Thursday, January 15, 2009
Sleep: good, 8 hrs or so
WOD:
6 am CFB
w/u 2 rds 100 single unders, 25 air squats
Snatch technique work, PVC pipe then 45 lb bar
rest 1 hr (drive home)
1-7-1 burpee ladder
Food:
post-WOD 9 am shake 3 protein (egg, hemp), 3 carb (spinach, apple, cocoa), 15 fat (coco milk)
noon 6 protein (salmon), 2 carb (apple), 10 fat (almonds)
dinner 5 protein (salmon), 2 carb (broccoli), 10 fat (flax)
snack 20 fat (almonds, flax)
WOD:
6 am CFB
w/u 2 rds 100 single unders, 25 air squats
Snatch technique work, PVC pipe then 45 lb bar
rest 1 hr (drive home)
1-7-1 burpee ladder
Food:
post-WOD 9 am shake 3 protein (egg, hemp), 3 carb (spinach, apple, cocoa), 15 fat (coco milk)
noon 6 protein (salmon), 2 carb (apple), 10 fat (almonds)
dinner 5 protein (salmon), 2 carb (broccoli), 10 fat (flax)
snack 20 fat (almonds, flax)
Wednesday, January 14, 2009
Wednesday, January 14, 2009
Sleep: Decent, 7.5-8 hrs--few interruptions
WOD:
unplanned rest day; did 1-7 burpee ladder--need to hit it hard Thurs-Sat w/Saturday a shed workout in correct proportion to Th-Fr wods.
Food--loose food day: approx 19 pro, 6 carbs, 126 fat
late breakfast 10 AM 8 protein (chicken, pork), 3 carb (apple, zucchini), 10 fat (almonds)
lunch 12:30 PM approx 5 protein (beef, chicken), 2 carbs (sugary mac sauce), 6 fat (macadamias)
snack 3 PM 100 fat (NOT a typo!!! Brazil nuts)
dinner 6 PM approx 6 protein (buffalo), 1 carb (broccoli), 10 fat (olive oil)
snack 10 PM 20 fat (coconut oil, almonds)
WOD:
unplanned rest day; did 1-7 burpee ladder--need to hit it hard Thurs-Sat w/Saturday a shed workout in correct proportion to Th-Fr wods.
Food--loose food day: approx 19 pro, 6 carbs, 126 fat
late breakfast 10 AM 8 protein (chicken, pork), 3 carb (apple, zucchini), 10 fat (almonds)
lunch 12:30 PM approx 5 protein (beef, chicken), 2 carbs (sugary mac sauce), 6 fat (macadamias)
snack 3 PM 100 fat (NOT a typo!!! Brazil nuts)
dinner 6 PM approx 6 protein (buffalo), 1 carb (broccoli), 10 fat (olive oil)
snack 10 PM 20 fat (coconut oil, almonds)
Tuesday, January 13, 2009
Tuesday, January 13, 2009
Sleep:
8 hours, solid enough.
WOD:
6 am CFB
warmup 2x10 dumbbell presses, thrusters, lunges, stepups (2/35 lb dumbbells)--hard ass warmup!
skill work: thrusters
5X5 thrusters--95 lb, 115, 125, 130, 135
rest 4 min
5 minute Cindy (5 pullups, 10 pushups, 15 squats)--5 rounds plus pulls, push, and 9 squats
intensity: 8 out of 10
Food: 18 protein (1 over), 11.5 carb, 48 fat
post-WOD meal 7:15 AM 5 protein (chicken), 6 carb (sweet potatoes)
snack 9 AM 1 protein, 5 fat (grassfed beef)
lunch 11:30 AM 6 protein (Salmon), 2 carb (apple), 10 fat (almond butter)
snack 4:15 PM 1 protein (chicken), .5 carb (celery), 3 fat (flax oil)
dinner 6 PM 5 protein (pork), appx 3 carb (broccoli, mex veg mix), appx 20 fat (oil, almonds)
snack 10 PM 10 fat (almonds)
8 hours, solid enough.
WOD:
6 am CFB
warmup 2x10 dumbbell presses, thrusters, lunges, stepups (2/35 lb dumbbells)--hard ass warmup!
skill work: thrusters
5X5 thrusters--95 lb, 115, 125, 130, 135
rest 4 min
5 minute Cindy (5 pullups, 10 pushups, 15 squats)--5 rounds plus pulls, push, and 9 squats
intensity: 8 out of 10
Food: 18 protein (1 over), 11.5 carb, 48 fat
post-WOD meal 7:15 AM 5 protein (chicken), 6 carb (sweet potatoes)
snack 9 AM 1 protein, 5 fat (grassfed beef)
lunch 11:30 AM 6 protein (Salmon), 2 carb (apple), 10 fat (almond butter)
snack 4:15 PM 1 protein (chicken), .5 carb (celery), 3 fat (flax oil)
dinner 6 PM 5 protein (pork), appx 3 carb (broccoli, mex veg mix), appx 20 fat (oil, almonds)
snack 10 PM 10 fat (almonds)
Monday, January 12, 2009
Monday, January 12, 2009
Sleep: An insane 10 hours. Was just absolutely dead to the world.
WOD:
6 am CFB
w/u dynamic warmup, squats, pushups
skill agility dot drill 2x--1:15, 1:13
20 lb wallball (10 ft target) max reps 2 min, rest 2 min, max reps 1:30, rest 1:30, max reps 1 min
rest 4 min
3 rounds max pullups, rest 3 min
wallballs 55, 37, 26, pullups 22, 17, 17 total score 174
intensity 8...felt good, got the hip extension going on last round of wallball
Food: 18 protein, 10 carb, 48 fat (6 blocks over the fat, but grassfed beef is worth it)
post-wod meal 7:15 am:
6 protein (salmon), 7 carb (sweet potatoes)
lunch 11:30 am:
5 protein (scallops), 2 carb (apple, zucchini), 10 fat (almonds)
snack 4:30 pm:
2 protein, 10 fat (2 oz grassfed cheese)
dinner 6 pm:
5 protein, 28 fat (grassfed beef, olive oil), 1 carb (broccoli)
WOD:
6 am CFB
w/u dynamic warmup, squats, pushups
skill agility dot drill 2x--1:15, 1:13
20 lb wallball (10 ft target) max reps 2 min, rest 2 min, max reps 1:30, rest 1:30, max reps 1 min
rest 4 min
3 rounds max pullups, rest 3 min
wallballs 55, 37, 26, pullups 22, 17, 17 total score 174
intensity 8...felt good, got the hip extension going on last round of wallball
Food: 18 protein, 10 carb, 48 fat (6 blocks over the fat, but grassfed beef is worth it)
post-wod meal 7:15 am:
6 protein (salmon), 7 carb (sweet potatoes)
lunch 11:30 am:
5 protein (scallops), 2 carb (apple, zucchini), 10 fat (almonds)
snack 4:30 pm:
2 protein, 10 fat (2 oz grassfed cheese)
dinner 6 pm:
5 protein, 28 fat (grassfed beef, olive oil), 1 carb (broccoli)
Sunday, January 11, 2009
Sunday, January 11, 2009--Rest Day
Sleep:
Good night, 7.5, 8 hrs, restful.
WOD:
Rest Day
Food: 17 protein, 7 carb, 66 fat (19 extra fat blocks, made up for the skinny fat day yest--need to be more uniform from day to day, meal to meal, without being OCD about it)
Brunch 8:45 AM
9 protein (ground turkey, eggs), 3 carb (spinach, blueberries), 27 fat (fat in turkey, olive oil, almonds)
Lunch 12:45 PM
3 protein (chicken), 1 carb (lettuce, broccoli), 9 fat (flax oil)
Dinner 5:30 PM
5 protein (scallops), 3 carb (apple, zucchini), 20 fat (olive oil, almonds)
Evening 10 PM
10 fat (almonds)
Good night, 7.5, 8 hrs, restful.
WOD:
Rest Day
Food: 17 protein, 7 carb, 66 fat (19 extra fat blocks, made up for the skinny fat day yest--need to be more uniform from day to day, meal to meal, without being OCD about it)
Brunch 8:45 AM
9 protein (ground turkey, eggs), 3 carb (spinach, blueberries), 27 fat (fat in turkey, olive oil, almonds)
Lunch 12:45 PM
3 protein (chicken), 1 carb (lettuce, broccoli), 9 fat (flax oil)
Dinner 5:30 PM
5 protein (scallops), 3 carb (apple, zucchini), 20 fat (olive oil, almonds)
Evening 10 PM
10 fat (almonds)
Saturday, January 10, 2009
011009--Shed Workout #1: One Arm Ladder
Sleep:
On and off...about an hour in middle of night where I was wide awake. Led to some crappy midnight snacking.
WOD:
Shed Workout #1: One Arm Ladder
warmup 50 overhead squats w/PVC pipe--focus on getting heart rate up and warmth
For time:
30 clean and jerks, right arm, 40 lbs
rest 1 min
1-7-1 breathing ladder, goblet squat w/40 lbs
rest 1 min
30 clean and jerks, left arm, 40 lbs
time: 2:39 right arm, 3:01 squats, 2:42 left arm
intensity: 7.5--was thinking of 50 each arm but grip and cold foreshortened it.
good hip pop on the jerks. cleans need more attention to form (back rounding)
Food: 17 protein, 5 carb, 46 fat
First day back onto reduced-carb Zone. Committing to that for 30 days.
Breakfast 8:45 AM (1.5 hr post-fasted WOD):
3.5 protein block (pork), 3.5 carb block (apple, frozen spinach, cocoa), 18 fat (olive oil, coco milk)
Lunch 2:15 PM
5 protein (eggs), 1 carb (spinach), 7 fat (almond meal, oil)
Dinner 6:15 PM
5 protein (bison), 1.5 carb (blueberries, spinach), 15 fat (almond, olive oil)
Post-dinner 7 PM
3.5 protein (chicken, 1 oz grassfed cheese), 6 fat (cheese)
On and off...about an hour in middle of night where I was wide awake. Led to some crappy midnight snacking.
WOD:
Shed Workout #1: One Arm Ladder
warmup 50 overhead squats w/PVC pipe--focus on getting heart rate up and warmth
For time:
30 clean and jerks, right arm, 40 lbs
rest 1 min
1-7-1 breathing ladder, goblet squat w/40 lbs
rest 1 min
30 clean and jerks, left arm, 40 lbs
time: 2:39 right arm, 3:01 squats, 2:42 left arm
intensity: 7.5--was thinking of 50 each arm but grip and cold foreshortened it.
good hip pop on the jerks. cleans need more attention to form (back rounding)
Food: 17 protein, 5 carb, 46 fat
First day back onto reduced-carb Zone. Committing to that for 30 days.
Breakfast 8:45 AM (1.5 hr post-fasted WOD):
3.5 protein block (pork), 3.5 carb block (apple, frozen spinach, cocoa), 18 fat (olive oil, coco milk)
Lunch 2:15 PM
5 protein (eggs), 1 carb (spinach), 7 fat (almond meal, oil)
Dinner 6:15 PM
5 protein (bison), 1.5 carb (blueberries, spinach), 15 fat (almond, olive oil)
Post-dinner 7 PM
3.5 protein (chicken, 1 oz grassfed cheese), 6 fat (cheese)
Friday, January 9, 2009
Friday, January 9, 2009
Sleep:
Okay but needed the breather of the couch after a little extra almond meal. There's something soothing about the fall asleep in front of late night TV routine...apparently the worst thing in the world to do sleep-wise. Have to get that fixed.
WOD:
6 am CFB
w/u: 15 jumping jacks, squats, pushup ladder (1-5-1)
skill work: gymastics--shoulder ached a little so stuck to dips, l-sits and pullups, 3X10 of each
7 rds: 250 meter row, 90 sec rest
time:46.7, 48, 49.3, 50.9, 51, 52.3, 52--avg is 50
watts: 430, 396, 365, 332, 330, 306, 311--avg is 353
intensity about 8 of 10. dipped a little bit in the middle but went hard the last two.
Tomorrow I'll be posting and hitting the first Shed Workout. Looking very much forward to it, despite a forecast of 13 degrees.
Food:
Okay but needed the breather of the couch after a little extra almond meal. There's something soothing about the fall asleep in front of late night TV routine...apparently the worst thing in the world to do sleep-wise. Have to get that fixed.
WOD:
6 am CFB
w/u: 15 jumping jacks, squats, pushup ladder (1-5-1)
skill work: gymastics--shoulder ached a little so stuck to dips, l-sits and pullups, 3X10 of each
7 rds: 250 meter row, 90 sec rest
time:46.7, 48, 49.3, 50.9, 51, 52.3, 52--avg is 50
watts: 430, 396, 365, 332, 330, 306, 311--avg is 353
intensity about 8 of 10. dipped a little bit in the middle but went hard the last two.
Tomorrow I'll be posting and hitting the first Shed Workout. Looking very much forward to it, despite a forecast of 13 degrees.
Food:
Thursday, January 8, 2009
Thursday, January 8, 2009
Sleep:
Poor, on couch, too hot, 6-7 hours. Somehow need to remedy the sleep above and beyond the baby's interruptions. Those are expected and welcomed (well, sort of!), but the quality I'm getting in between is not good. Will try taking the Vitamin C, Magnesium and Zinc closer to bedtime, maybe with a hot cup of chamomille.
WOD:
6 am CFB
w/u 3 rds 10 air squats, 10 beck's burpees (burpee with a broad jump subbed in for the standard jump 4 inches and clap overhead--beck's burpees for distance, say 100m, would be a great little warmup or WOD: harder you push it, further you jump--->the quicker you're done)
skill work: PVC back squat
3X5 back squat: 45 (w/u), 135 (w/u), 225, 235, 240. Struggled a little bit to keep chest up on last set but depth felt good.
1-7-1 burpee ladder--4:30. Should have pushed a little harder. 1 or 2 shallow cheat breaths
5x10 pullups, rest as needed. Good cooldown and reentry into pullup land.
Food: After some online research--specifically case studies of some high-level Crossfit performers over at Robb Wolf's blog, as well as the protein requirement discussion in the Zone forum at Performance Menu--I'm relatively sold on the merits of returning to my original 17 or 18 block Zone prescription on a reduced carb level w/3 blocks of fat for every carb block removed. Should save some $ on groceries as well.
Poor, on couch, too hot, 6-7 hours. Somehow need to remedy the sleep above and beyond the baby's interruptions. Those are expected and welcomed (well, sort of!), but the quality I'm getting in between is not good. Will try taking the Vitamin C, Magnesium and Zinc closer to bedtime, maybe with a hot cup of chamomille.
WOD:
6 am CFB
w/u 3 rds 10 air squats, 10 beck's burpees (burpee with a broad jump subbed in for the standard jump 4 inches and clap overhead--beck's burpees for distance, say 100m, would be a great little warmup or WOD: harder you push it, further you jump--->the quicker you're done)
skill work: PVC back squat
3X5 back squat: 45 (w/u), 135 (w/u), 225, 235, 240. Struggled a little bit to keep chest up on last set but depth felt good.
1-7-1 burpee ladder--4:30. Should have pushed a little harder. 1 or 2 shallow cheat breaths
5x10 pullups, rest as needed. Good cooldown and reentry into pullup land.
Food: After some online research--specifically case studies of some high-level Crossfit performers over at Robb Wolf's blog, as well as the protein requirement discussion in the Zone forum at Performance Menu--I'm relatively sold on the merits of returning to my original 17 or 18 block Zone prescription on a reduced carb level w/3 blocks of fat for every carb block removed. Should save some $ on groceries as well.
Wednesday, January 7, 2009
Sleep: Poor, 6.5.-7 hrs
WOD:
Long day at work, little sore from heavy cleans, took aim at the pushup portion of the CFB WOD, did 75 pushups in 15-15-15-10-10-10 w/rest as needed and focus on form, specifically midline stabilization.
Food:
Again with the almonds in the evening. Nuts, nut butter, everything. Everything late at night. There goes my theory about the late eating one day removed from a poor night's sleep.
WOD:
Long day at work, little sore from heavy cleans, took aim at the pushup portion of the CFB WOD, did 75 pushups in 15-15-15-10-10-10 w/rest as needed and focus on form, specifically midline stabilization.
Food:
Again with the almonds in the evening. Nuts, nut butter, everything. Everything late at night. There goes my theory about the late eating one day removed from a poor night's sleep.
Wednesday, January 7, 2009
Tuesday, January 6, 2009
Sleep: Good night, solid, kid slept fantastic. 8.5-9 hrs
WOD:
CFB 6 am class
w/u: 50 jumping jacks, 40 squats, 30 lunges, 20 pushups, 10 pullups
skill work: squat cleans
21-15-9 135 lb clean, parallette dip to pushup, 22:42
intensity 7.5--possible that night's sleep
WOD was a modification of the CF benchmark "Elizabeth", w/the par.dip/pushup subbed in for ring dips; the clean is probably my favorite movement, in no small measure due to its violent beauty--a good clean is something like the snap of a snow pea writ large and electric. However, this was no "Elizabeth"--last time I hit that it only took me 13:47. Ring dips treat me much better than the slightly metcon whoomp of a parellette dip w/violent leg swing into a pushup: I think that's a dramatically different movement. Felt tough and good. On the cleans, am still walking the balance between the strong deadlift pull (ripping from ground, tight back) and the loose grip and fast elbows of a clean.
Food:
Nothing notable, fitday journal reveals a 300-400 kcal deficit. Toying with sticking to 2 or less servings of nuts--seems like there may be some inflammation issues.
WOD:
CFB 6 am class
w/u: 50 jumping jacks, 40 squats, 30 lunges, 20 pushups, 10 pullups
skill work: squat cleans
21-15-9 135 lb clean, parallette dip to pushup, 22:42
intensity 7.5--possible that night's sleep
WOD was a modification of the CF benchmark "Elizabeth", w/the par.dip/pushup subbed in for ring dips; the clean is probably my favorite movement, in no small measure due to its violent beauty--a good clean is something like the snap of a snow pea writ large and electric. However, this was no "Elizabeth"--last time I hit that it only took me 13:47. Ring dips treat me much better than the slightly metcon whoomp of a parellette dip w/violent leg swing into a pushup: I think that's a dramatically different movement. Felt tough and good. On the cleans, am still walking the balance between the strong deadlift pull (ripping from ground, tight back) and the loose grip and fast elbows of a clean.
Food:
Nothing notable, fitday journal reveals a 300-400 kcal deficit. Toying with sticking to 2 or less servings of nuts--seems like there may be some inflammation issues.
Monday, January 5, 2009
Monday, January 5, 2009
Sleep: poor--7-7.5 hours minus lots of wake time.
WOD:
6 AM CFB
warmup 2x5 25 lb turkish getups, 2X2 30 lb, 1 35 lb
press, push press, push jerk w/PVC
3X5 push jerk--95, 115, 125 lbs, should have gone heavier
2k row: 7:44, intensity 8
***Need to focus on gymnastics: 3x pullups a week; 3x handstand practice (home gym)
Food:
Nice post-WOD salmon, sweet potato. Struggling to keep the good kcal deficit.
WOD:
6 AM CFB
warmup 2x5 25 lb turkish getups, 2X2 30 lb, 1 35 lb
press, push press, push jerk w/PVC
3X5 push jerk--95, 115, 125 lbs, should have gone heavier
2k row: 7:44, intensity 8
***Need to focus on gymnastics: 3x pullups a week; 3x handstand practice (home gym)
Food:
Nice post-WOD salmon, sweet potato. Struggling to keep the good kcal deficit.
Sunday, January 4, 2009
Sleep: On and off, 6.5-7 hours. The need to get this more regimented--in whatever fashion is possible given the beloved Little 7-week old King who runs the show now--is clearer and clearer, for myself and wife. Getting kid on the bottle will help both of us; may have to entertain the notion of sleeping in shifts.
WOD:
Rest day. First rest day in a few weeks that felt necessary. A great feeling.
Food:
Now on fitday log. Trying to keep calories around 2.5k, went a little over and above with cashew butter last night--not terribly surprising after 2 successive poor night's sleep.
WOD:
Rest day. First rest day in a few weeks that felt necessary. A great feeling.
Food:
Now on fitday log. Trying to keep calories around 2.5k, went a little over and above with cashew butter last night--not terribly surprising after 2 successive poor night's sleep.
Saturday, January 3, 2009
Saturday, January 3, 2009
Sleep: On couch, abt 7 hrs
WOD:
20 jumping jacks, 20 40 lb db swing warmup
3 rounds, 20 deadlift 40 lb db (10/arm), 20 1-4 jumping jacks, 20 40 lb snatch (10/arm), 20 db swings 40 lb--12:44, intensity 8 but energy not there, need to stop walking away from weights during rest
post WOD stretch--hold squat 20 sec X 3
Food:
post-WOD sweet potatoes, 1 lb beef in midday, keeping carbs low today
WOD:
20 jumping jacks, 20 40 lb db swing warmup
3 rounds, 20 deadlift 40 lb db (10/arm), 20 1-4 jumping jacks, 20 40 lb snatch (10/arm), 20 db swings 40 lb--12:44, intensity 8 but energy not there, need to stop walking away from weights during rest
post WOD stretch--hold squat 20 sec X 3
Food:
post-WOD sweet potatoes, 1 lb beef in midday, keeping carbs low today
Friday, January 2, 2009
Sleep: Not good; on couch, 7 hrs or so. Need to get this back on track.
WOD:
CFB 7 am class
warmup 1000m row, jumping jacks, pushups, squats
skill work band-HSPUs, ballups, l sits--3 rounds
15-12-9 db cleans (45 lb), elevated pushups--7:20
rest 3 min
3 rounds, 15 SDHPs (1.5 pood kb), 20 box jumps 24"--5:05
intensity could have been better, was say 7.5 out of 10.
Food:
Fitday log--going to start logging foods in Fitday to ensure I'm getting enough calories: got 3000 cal today, deficit of approx 300, 64% from fat, 174 g protein (about right), abt 80 g carbs. Want to be at about 2500-2700 on training days for a usable caloric deficit of 500-700.
WOD:
CFB 7 am class
warmup 1000m row, jumping jacks, pushups, squats
skill work band-HSPUs, ballups, l sits--3 rounds
15-12-9 db cleans (45 lb), elevated pushups--7:20
rest 3 min
3 rounds, 15 SDHPs (1.5 pood kb), 20 box jumps 24"--5:05
intensity could have been better, was say 7.5 out of 10.
Food:
Fitday log--going to start logging foods in Fitday to ensure I'm getting enough calories: got 3000 cal today, deficit of approx 300, 64% from fat, 174 g protein (about right), abt 80 g carbs. Want to be at about 2500-2700 on training days for a usable caloric deficit of 500-700.
Thursday, January 1, 2009
Thursday, January 1, 2009
Sleep: Not good--on and off couch, 8 hrs or so
WOD:
Warmup 75 PVC o/h squats
100 kb swings, 40 lb db--5:42
too cold out in the shed to do anything more!
Food:
Post-WOD 12:30: hemp protein shake (w/spinach), applesauce--4 pro, 3 carb, 20 fat
Snack: 4 tbsp pb, 5 hb eggs--5 pro, 20 fat
Dinner, 5: Turkey, sweet potatoes, apple, olive oil, flax--prob 8-9 pro, 5-6 carb, 15 fat
Snack, 8: 2 tbsp pb, 10 fat
Again, taking in a little too much fat--feeling a little sluggish today. May be worth upping the carbs a little bit to the Post-WOD meal and tracking cals via FitDay to make sure I'm actually getting enough to eat. Need to get myself to a scale at some point to recalc lean body mass.
WOD:
Warmup 75 PVC o/h squats
100 kb swings, 40 lb db--5:42
too cold out in the shed to do anything more!
Food:
Post-WOD 12:30: hemp protein shake (w/spinach), applesauce--4 pro, 3 carb, 20 fat
Snack: 4 tbsp pb, 5 hb eggs--5 pro, 20 fat
Dinner, 5: Turkey, sweet potatoes, apple, olive oil, flax--prob 8-9 pro, 5-6 carb, 15 fat
Snack, 8: 2 tbsp pb, 10 fat
Again, taking in a little too much fat--feeling a little sluggish today. May be worth upping the carbs a little bit to the Post-WOD meal and tracking cals via FitDay to make sure I'm actually getting enough to eat. Need to get myself to a scale at some point to recalc lean body mass.
Wednesday, December 31, 2008
Sleep: decent, about 7 hrs
WOD:
warmup--shoveling, roof raking
8x3 one arm power snatches w/40 lb db in shed.
rest 2 min
30 sec one arm, 30 sec other arm w/db press at 40--10, 7, 10, 8 w/right arm; 10, 7, 7, 8 w/left.
l-sits hanging from the loft. 3x15 seconds
Food:
fast 15 hrs, post-WOD 2 PM: chicken, applesauce w/cinn, cashew butter--7 pro, 2 carb, 30 fat
4 PM: 2 tbsp cashew butter--10 fat
6 PM: beef, sausage, carrots, zucchini--(estimated) 8-9 pro, 2-3 carb, 20 fat
10 PM (CHEAT): 2 packages almonds, leftover beef/sausage, caramel--4 pro, 6 carb, 20 fat
WOD:
warmup--shoveling, roof raking
8x3 one arm power snatches w/40 lb db in shed.
rest 2 min
30 sec one arm, 30 sec other arm w/db press at 40--10, 7, 10, 8 w/right arm; 10, 7, 7, 8 w/left.
l-sits hanging from the loft. 3x15 seconds
Food:
fast 15 hrs, post-WOD 2 PM: chicken, applesauce w/cinn, cashew butter--7 pro, 2 carb, 30 fat
4 PM: 2 tbsp cashew butter--10 fat
6 PM: beef, sausage, carrots, zucchini--(estimated) 8-9 pro, 2-3 carb, 20 fat
10 PM (CHEAT): 2 packages almonds, leftover beef/sausage, caramel--4 pro, 6 carb, 20 fat
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