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.
Wednesday, January 7, 2009
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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