Nutrition:
*Scrambled eggs (5), 1/2 avocado, 4 pieces applewood smoke bacon, 1 apple, 2 tsp fish oil
Nutrition:
*Scrambled eggs (5), 1/2 avocado, 4 pieces applewood smoke bacon, 1 apple, 2 tsp fish oil
Warm Up:
Deadlift 2x [135x5, 5 strict ring dips - felt easy], 225×5, 225×3, dynamic stretches
OPT WOD:
Marchers:
A1. Touch and Go Dead Lift – 15 unbroken; rest 10 sec
A2. Kipping Ring Dips – 10 reps; rest 10 sec
A3. Slap Chest Push Ups – 10 reps; rest 180 sec
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes
D. Spend 5 minutes on HSPU practice – few reps, short breaks, perfect form
A1. 255×15 (unbroken x 4)
A2. unbroken x 4
A3. unbroken, 6/3/1, 5/2/2/1, 5/2/2/1
B1. unbroken
B2. unbroken, 15/10, 15/5/5
Training Notes: Taking that extra rest day did wonders, I really perform much better when I rest an extra day and my body is fresh. Ring dips were too easy. Only had time for 3 sets of back extensions / p.u. and no rope to do DU’s, will make up. Since I messed up the training schedule, I’m gonna resume programming as usual but with a 1 day lag, so today’s WOD I’ll do on wednesday.
Nutrition:
*Scrambled eggs 5/1 (irish butter), 1/2 avocado, 1 c blueberries, 2 tsp fish oil
*2 scoops whey protein, water
*Chicken breast, string beans, handful of mixed nuts
*6 oz sliced mesquite bbq chicken, 1/2 avocado, roasted broccoli, carrots, cauliflower, 1 tbs almond butter
*4 tsp fish oil, 2 tsp magnesium
Rest Day!
Nutrition:
*5 scrambled eggs (Irish butter), 1/2 avocado, 2 tsp fish oil, 1 cup strawberries
*Grass fed beef brisket, carrots, onions, celery, sweet potato, 2 tsp fish oil, 1 tbs almond butter
*Chicken breast, roasted asparagus and string beans, 1 serving walnuts
*1 2/3 scoops whey protein, water, brisket veggies, 1 tbs almond butter, 2 tsp fish oil, 2 tsp magnesium
Warm Up:
went for a walk in 2′ + of snow in boots for 20 minutes
OPT WOD:
A1. High Bar Back Squat @ 40X1; 4-6 x 5; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 5; rest 90 sec
B. DB Split Squat @ 3131; 5-7/leg x 4; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
A1. 155×6,165×6,175×6,185×6,191×6
A2. 5,6,5,5,5 (subbed bent knee raises at same tempo)
B. 45×7,51×7,55×7,55×7
C. 9:51 (no GHD, sub k2e’s); 9:54 (100 strict abmat sit-ups)
PostWOD – lower body maintenance w/ baseball, stretching
Training Notes: need to get the core strength up big time.. did this at home, so had to improvise with the weights –> strung 2 10lb db’s from sides of barbell to add weight
Nutrition:
*6 eggs (4 yolks, 2 whites) (bacon grease), 1 medium avocado, 4 pieces of applewood smoked bacon, 1 strip smithfield bacon, coffee
*PostWOD – 1 2/3 scoops whey protein, 90 g sweet potato (approx. 40 g prot/ 20 g carb)
*Chicken breast, roasted veggies (broccoli, carrots, cauliflower, 1 serving walnuts
*Boston butt, roasted asparagus, 1 tbs almond butter, 1 tbs fish oil
*1 tbs fish oil, 2 tsp magnesium
Rest Day!
Nutrition:
*Scrambled eggs (irish butter), 1 avocado, applewood smoke bacon, 1 pint cinnamon ben & jerry’s ice cream
*Smoothie – 2 scoops whey protein, 2 tbs almond butter, ice, water, 1 banana
*Braised boston butt pork shoulder, 1 tbs fish oil, strawberries
*1 pint cocoa and macadamia nut ben & jerry’s
Nutrition Notes: woof..felt sick after this, got it outta the system until at least march though..
Warm Up: Row 250, squats, push ups, sit ups, light pj’s, dynamic stretches
OPT WOD:
Marchers:
7 sets for total time:
30 double unders
20 chin ups
10 push jerk from rack – 135#/95#
rest 2 min
1: 2:32 min
2: 3:00 min
3: 3:01 min
4: 2:53 min
5: 3:14 min
14:40 min
Training Notes: Cut it off after 5 when a callous on finger ripped, didn’t want to risk ruining my hands and miss out on training for a week. Felt banged up before this one, would have liked to do it fresh, earlier in the week. Had a hard time staying on the bar, jerks felt heavy. Double unders we’re strong though.
Nutrition:
*Scrambled eggs, bacon, walnuts, 1 apple
*PostWOD – 2 scoops whey protein, water, sweet potato
*Whole foods teriyaki chicken, soccoro snacks – pecans and raisins
*Bottle of yellowtail cabernet sauvignon, some other red, beer
Warm Up:
Row 250, dynamic stretches, push ups, air squats, deadlift 135×1,135×8,225×3,275×3,
OPT WOD:
A. quickly build to a tough 3 in the Dead Lift – NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 – 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 – 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec
A. 315×3 – felt heavy, beat up from pr’ing on sat
B. 135 – fast & easy
C. 185×3,185×3,185×3 – challenging
D. 5×15 (hip extensions, need to practice GH raises)
Nutrition:
*Scrambled eggs, bacon, walnuts, blueberries
*Chicken breast, 1 apple, mixed nuts
*PostWOD – 2 scoops whey protein, 1/4 sweet potato
*Bag of mixed greens salad mix, 2 chicken breasts, olive oil
*1 1/2 tbs fish oil, 2 tsp magnesium
OPT Programming
Marcher:
3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Chin Ups
Burpees
Thrusters/Row
1) 30 secs, unbroken; 561 meters
2) 40 secs, unbroken; 538 meters
3) 35 secs, unbroken; 522 meters
rest 5 min
Front Squats/High Knees
1) unbroken, 152
2) unbroken, 154
3) unbroken, 160
rest 7 min
Burpees/Chin ups
3:55min
Nutrition:
*Scrambled eggs, 1 avocado, blueberries
*Grilled chicken breast, carrots, walnuts
*PostWOD – 2 scoops whey protein, 1/2 sweet potato
*Grilled chicken breast, broccoli, macadamia nuts, 1 1/2 tbs fish oil
Training Notes: Time to make a change in the programming, going to follow strict OPT until sectionals, time to get in Crossfit shape..wow..seriously regretting my decision to workout yesterday, this kicked my butt. Increased rest between couplets out of necessity. Burpee/pull up WOD should’ve been a lot faster but not very much in the tank.
Warm Up:
Run 1/4 mile, row 250, dynamic stretches
WOD:
Row 500
BWT Bench Press 165 lbs, 30 reps
Row 1000
BWT Bench Press 165 lbs, 20 reps
Row 2000
BWT Bench Press 165 lbs, 10 reps
28:30 min
Training Notes: rows we’re pretty slow after the 500, 2k sucked big time. Bench press felt heavy, probably because of saturday/sat night festivities. Doing this at school certainly didn’t help. Starting OPT programming until sectionals tomorrow.
Nutrition:
*Scrambled eggs (irish butter), mesquite bbq turkey breast, 1 avocado
*2 grilled chicken breasts, 1 apple, macadamia nuts
*PostWOD: 2 scoops whey protein, 1/2 can of coconut milk
*Ben’s Chili Bowl – 2 half smokes w/ everything, 1/2 order of chili cheese fries
Nutrition Notes: WOW..awesome, get double mustard/onions next time. Other than that, very good and very filling. Apparently the record is 7 half smokes in a sitting..
Rest Day!
Nutrition:
*Scrambled eggs (irish butter), mesquite bbq turkey breast, pastries, mixed fruit
*1 lb of Tilapia (butter and olive oil), steamed broccoli
*1 1/2 tbs fish oil
Nutrition Notes: only ate 2 meals all day, felt fine. Didn’t eat breakfast until 4pm, basically IF.
Warm Up:
Row 500, dynamic stretches, squats – 45×10, 95×10, 95×5, 135×5, 185×3, deadlifts – 135×10,225×5,275×2, incline bench press – 45×10,135×5
High Bar Back Squats – 225×3,245×3,265×3,285×1(p.r.!),300×1
Deadlifts – 315×1,335×1,355×1,375×1(p.r.!),390×1(p.r.!)
Incline Bench Press – 175×5,185×5,195×1
Training Notes: Slight assist from spotter on single at 300. 390!!! Tried for 405 but not in the cards today.
Nutrition:
*Scrambled eggs (olive oil), 1 avocado, 1 apple
*PostWOD – Monster milk, 1/2 can coconut milk
*Grapeseed – bread & olive oil, pork belly (amazing), arugula salad, filet mignon w/ redskin mashed potatoes (wow), oyster bay sauv blanc, cabernet sauv, bourbon, tequila, vodka soda, birthday cake and ice cream
Nutrition Notes:
I think the blue cheese on the arugula salad did not go over well with my stomach..mamajuana tequila is actually lighter fluid, and very hateful stuff. Felt like death this morning.
Warm Up
Walking lunges down and back, 15 push ups, 30 walking lunges, dynamic Stretches
“Fight Gone Burpee”
3 Rounds of as many reps as you can do in 1 min of each exercise, followed by 1 min rest after all 4 exercises are done. Scoring is total number of reps from all exercises.
Row
Knees to Elbows
Power Snatches 65 lbs
Burpees
78/70/61
209
Nutrition:
*Scrambled eggs, 1 avocado, bacon
*Smoothie – 1 1/2 scoops whey protein, 2 tbs fish oil, frozen strawberries, ice, water
*1 scoop whey protein, sweet potato
*Houstons – Hawaiian, roasted sweet potatoes, red potatoes, artichoke hearts, fried oysters, beer
Rest Day!
Nutrition:
*Scrambled eggs, bacon, 1 tbs fish oil
*Chicken on the Run – 1/2 Chicken, yuca, salad
*Smoothie – 2 scoops whey protein, 3 tbs almond butter, frozen strawberries, ice, water
Squats:
225×3,235×3,245×3
Press:
95×5,115×5,125×5
Pull Ups:
3×10 dead hang
Nutrition:
*PostWOD -1 1/2 scoops whey protein, 1/2 sweet potato
*Scrambled eggs, 1 avocado, 1 tbs fish oil
*1/2 Chicken breast, 1 apple, walnuts
*Chicken breast, carrots, walnuts
*PostWOD – 1 scoop whey protein, 1/2 sweet potato
*Almond butter
Warm Up:
5 min jog on treadmill, dynamic stretching
Initial WOD:
10 rds:
Row 1 minute, Rest 1 minute
Goal – 3000 meters; 1 burpee penalty for every 5 meters < 3k
1: 306
2: 294
3: 273
completely shot after 3 rounds, so..
WOD:
Tabata
Row (calories): 53
Rest 1 min
Push Ups: 85
Sit Ups: 82
Burpees: 48
Total: 268
Nutrition:
*PreWOD – 1/2 scoops whey protein, 1 apple
*PostWOD – 1 1/2 scoops whey protein, water, 1/2 sweet potato
*Scrambled eggs, 1 tbs fish oil
*Mixed greens, chicken breast, 1 avocado, drew’s sesame orange vinaigrette
*Mayflower Chinese – steamed chicken and vegetables, macadamia nuts, walnuts
Warm Up:
Row 500, dynamic stretches, high bar squat – 45×10, 95×10, 135×5, 185×5;
bench press 45×20, 95×10, 135×5; deadlift – 135×5, 185×5, 225×5, 275×2
Starting Strength
High Bar Squats
215×5,225×5,235×5
Bench Press
175×5,190×5,205×5
Deadlift
315×5
Nutrition:
*PreWOD – 1/2 scoop whey protein, water
*PostWOD – 2 scoops whey protein, banana
*Scrambled eggs, 1 tbs fish oil, almond butter
*Macadamia nuts, smoothie – frozen strawberries, 1/2 scoops whey, water, ice, 1 tbs fish oil
*Chicken breast, mixed greens, 1 avocado, drew’s sesame orange vinaigrette
Rest Day!
Nutrition:
*Muscle Milk RTD
*Scrambled eggs (irish butter), bacon, avocado, 1 tbs fish oil
*Flank steak, avocado, blueberries
*Smoothie – frozen blueberries, 1 1/2 scoops whey, 2 tbs almond butter, ice, water
*Ratatouille, chicken breast, almond butter
*1 tbs fish oil, 2 tsp magnesium
Nutrition:
*Scrambled eggs (irish butter), bacon, 1 tbs fish oil
*Post WOD – 1 2/3 scoops whey protein, sweet potato
*Mixed greens, 1 avocado, chicken breast, drew’s sesame orange vinaigrette
*Smoothie – frozen strawberries, almond butter, 1 1/2 scoops whey, water
*Strawberries and cantaloupe, soccoro mix, flank steak, steamed vegetables
Rest Day!
Nutrition:
*Large Paleo Kit
*Scrambled eggs (irish butter), chicken meatballs, blueberries, 1 tbs fish oil, chocolate
*Smoothie – frozen strawberries, 2 tbs almond butter, 1 1/2 scoops whey protein, water
*Chicken breast, steamed veggies, 1 avocado
*1 tbs fish oil, 2 tsp magnesium
