I have been experimenting a little with ZMA at night in effort to promote a little more sleep, better recovery and hopefully create a little more anabolism. As with previous times with ZMA, I have pretty vivid dreams...last night I was in a car chase but could only drive in reverse...
Stomach is still not back to full speed after last week's flu. I am eating but it is not enjoyable and not in quantities that will sustain much activity. I am using digestive enzymes to make the most of what I am taking in.
Training:
7 sets of:
3 tough Dead Lifts @ 22X1
Airdyne 20 seconds at max effort.
Rest 6 minutes
3 X 15 GH Raises
Results:
Started at 315# and was able to get through three sets until needed to drop the load to 295#.
20 seconds at 100% on the Airdyne never feels good but I tolerated it well today. Heart rate stayed pretty jacked up for the first 3-4 minutes of my rest period. http://vimeo.com/23021343
Today was the final day of this month's programming. I am on duty for the next three day and will be resting up and getting ready for May.
Thursday, April 28, 2011
Wednesday, April 27, 2011
Running Behind
I have been a little off schedule lately and running a day, maybe two behind on things here. I will play catch up over the next few days, but things will smooth out here shortly. Tonight I finished the 16th session of a strength and condition camp with a large group of traveling volleyball players. They had a great time, loved the experience and their Coach has seen gains in their fitness.
Here is Monday Morning's Training:
7 Sets of:
15 KBS 2 pood
15 Burpees
30 Double Unders
Rest 2 minutes between sets
This absolutely destroyed me!!! http://vimeo.com/22815204
The first set of KBS felt really light and fast, but I was really feeling my extra weight and lack of energy system work once I started the burpees. Double Unders were good and from the second set on were unbroken.
Here is Monday Morning's Training:
7 Sets of:
15 KBS 2 pood
15 Burpees
30 Double Unders
Rest 2 minutes between sets
This absolutely destroyed me!!! http://vimeo.com/22815204
The first set of KBS felt really light and fast, but I was really feeling my extra weight and lack of energy system work once I started the burpees. Double Unders were good and from the second set on were unbroken.
Saturday, April 23, 2011
04-23-11
My little cold turned into some sort of flu and knocked me out of action for a few days. I missed a SWAT training day on Wednesday (which I believe was my second missed day in about 20 months) and I missed work on Thursday. Fever, body aches, loss of appetite etc... Thursday I had one small meal and slept most of the day.
I will catch up on two training days right now...
Friday Training:
A1: Push Press @ 12x1; 6,6,4,4,2; rest 2 minutes
A2: Chin Ups- AMRAP strict w/ 35# attached; rest 2 minutes X 5
B1: HSPU- 15/set X 4; rest 90 seconds
B2: COVP Kipping Pull Ups; 15/set; rest 90 seconds X 4.
Results:
A1: 135 - 145 - 160 - 165 - 175
A2: 8 - 7 - 7 - 6 - 7
B1: Partioned- mostly in groups of 3 and 4
B2: All fast and unbroken
Saturday Training:
A: Front Squat- build to a tough single.
B: Hang Squat Clean Practice; 7 minutes. Moderate loads, quick out of the bottom.
C: 200 walking lunges for time.
D 100 GHD sit ups for time.
Results:
A: PR Day at 205# and again at 220#. Felt very confident going into this today. Form was kept pretty tight, elbows stayed up nice and high and knees out. Sean Greeley is making a habit of showing up in my videos as you will hear briefly at the end of this video...
http://vimeo.com/22783649
B: Kept this at 135# and just worked on singles. Felt good.
C: PR 5:43 today compared to 6:25 on 04-05-11.
D: PR 8:54 today compared to 9:43 on 04-05-11.
Nap this afternoon, ice bath and into BSC compression longs for the night.
I will catch up on two training days right now...
Friday Training:
A1: Push Press @ 12x1; 6,6,4,4,2; rest 2 minutes
A2: Chin Ups- AMRAP strict w/ 35# attached; rest 2 minutes X 5
B1: HSPU- 15/set X 4; rest 90 seconds
B2: COVP Kipping Pull Ups; 15/set; rest 90 seconds X 4.
Results:
A1: 135 - 145 - 160 - 165 - 175
A2: 8 - 7 - 7 - 6 - 7
B1: Partioned- mostly in groups of 3 and 4
B2: All fast and unbroken
Saturday Training:
A: Front Squat- build to a tough single.
B: Hang Squat Clean Practice; 7 minutes. Moderate loads, quick out of the bottom.
C: 200 walking lunges for time.
D 100 GHD sit ups for time.
Results:
A: PR Day at 205# and again at 220#. Felt very confident going into this today. Form was kept pretty tight, elbows stayed up nice and high and knees out. Sean Greeley is making a habit of showing up in my videos as you will hear briefly at the end of this video...
http://vimeo.com/22783649
B: Kept this at 135# and just worked on singles. Felt good.
C: PR 5:43 today compared to 6:25 on 04-05-11.
D: PR 8:54 today compared to 9:43 on 04-05-11.
Nap this afternoon, ice bath and into BSC compression longs for the night.
Wednesday, April 20, 2011
04-19-11
Woke up completely groggy today. I took a nighttime cold liquid to help me get some rest and some Natural Calm which bascally KTFO'd me. I woke up to my 10 year old saying "hey Dad", "its time for us to get ready for school". The feeling wore off to some degree throughout the day but I never fully felt ready.
Breakfast: 3 eggs in coconut oil
4 oz. Chicken
mixed veggies
Cashews
Training 11- 12: Mobility / recovery day
pre- workout: 3 scoops BCAA+G
5 sets of 5 Tucks Jumps in place. Low ground reaction time. http://vimeo.com/22649254
+
A: hang Power Clean Tech work for 7 minutes
B: Bench Press @ 20X1; 55% of 1 RM for 10 sets of 2. Rest :45 seconds b/t sets. 135# for all 10
C: KBS, 1.5 pood; . 15 X 3; rest 1 minute b/t sets. 2 sets w/ 1.5 pood and 1 w/ 2 pood.
D: Back Ext @ 1010; 20 X 3; rest 1 minute b/t sets. Complete
Post workout: 2 scoops BCAA+G
40 grams Maltodextrin
40 grams grass fed whey
1 hour later: 2 chicken and sweet onion patty
Lara Bar
Late Afternoon: Zone Bar
10 Oz. Goat Milk
Dinner: Paleo Chili w/ veggies
Apple w/ Almond butter
ZMA before bed
Breakfast: 3 eggs in coconut oil
4 oz. Chicken
mixed veggies
Cashews
Training 11- 12: Mobility / recovery day
pre- workout: 3 scoops BCAA+G
5 sets of 5 Tucks Jumps in place. Low ground reaction time. http://vimeo.com/22649254
+
A: hang Power Clean Tech work for 7 minutes
B: Bench Press @ 20X1; 55% of 1 RM for 10 sets of 2. Rest :45 seconds b/t sets. 135# for all 10
C: KBS, 1.5 pood; . 15 X 3; rest 1 minute b/t sets. 2 sets w/ 1.5 pood and 1 w/ 2 pood.
D: Back Ext @ 1010; 20 X 3; rest 1 minute b/t sets. Complete
Post workout: 2 scoops BCAA+G
40 grams Maltodextrin
40 grams grass fed whey
1 hour later: 2 chicken and sweet onion patty
Lara Bar
Late Afternoon: Zone Bar
10 Oz. Goat Milk
Dinner: Paleo Chili w/ veggies
Apple w/ Almond butter
ZMA before bed
Monday, April 18, 2011
04-18-11
Poor sleep last due to this nose cold. I think it was poor, all I know is was my day off from work but my body is so accustomed to getting up early that I was up at my usual 4:15am wake up time.
BreakFast: 3 oz baked chicken
4 eggs scrambled in coconut oil
2 cups roasted veggies w/1 cup spinach
cashews
Home made americano
Had some afternoon odds and ends to take care of including doing some work with one of our newest SWAT Team members who has joined our gym so I wanted to get my training and eating done early.
Pre workout: 2 scoops BCAA+G
Training:
A1: Front squat @ 30X0 5 sets of 3 perfect reps; rest 20 seconds.
A2: C@B Pull Ups; 25 reps/set X 5
B: DB Split @ 30X0; 4-6 reps/leg; rest 1 min b/t legs
C: Accumulate 300 seconds in front leaning rest on rings.
Results:
A1: 155#-165#-175#-180#-185#. I am finally gaining some ground and confidence in my front squat and the numbers are looking better. Trying to keep form as tight as possible and using video often to see problems. http://vimeo.com/22577760
A2: All sets fractioned...complete
B: 35# all sets.
C: Complete
Post workout: 2 scoops BCAA+G
8 oz. Goat Milk
45 grams maltodextrin
40 grams grass fed whey
1 hour later : 7-8 oz baked chicken
2 cups roasted zucchini and squash
Lara Bar
Drive home: 8 oz. Goat Milk
Zone Bar
Took a late afternoon ice bath today when I got home from the gym. Felt good!
Dinner: Big bowl of chili w/ some extra broccoli and cashews on the side
Before bed: 2 teaspoons of Natural Calm
BreakFast: 3 oz baked chicken
4 eggs scrambled in coconut oil
2 cups roasted veggies w/1 cup spinach
cashews
Home made americano
Had some afternoon odds and ends to take care of including doing some work with one of our newest SWAT Team members who has joined our gym so I wanted to get my training and eating done early.
Pre workout: 2 scoops BCAA+G
Training:
A1: Front squat @ 30X0 5 sets of 3 perfect reps; rest 20 seconds.
A2: C@B Pull Ups; 25 reps/set X 5
B: DB Split @ 30X0; 4-6 reps/leg; rest 1 min b/t legs
C: Accumulate 300 seconds in front leaning rest on rings.
Results:
A1: 155#-165#-175#-180#-185#. I am finally gaining some ground and confidence in my front squat and the numbers are looking better. Trying to keep form as tight as possible and using video often to see problems. http://vimeo.com/22577760
A2: All sets fractioned...complete
B: 35# all sets.
C: Complete
Post workout: 2 scoops BCAA+G
8 oz. Goat Milk
45 grams maltodextrin
40 grams grass fed whey
1 hour later : 7-8 oz baked chicken
2 cups roasted zucchini and squash
Lara Bar
Drive home: 8 oz. Goat Milk
Zone Bar
Took a late afternoon ice bath today when I got home from the gym. Felt good!
Dinner: Big bowl of chili w/ some extra broccoli and cashews on the side
Before bed: 2 teaspoons of Natural Calm
Sunday, April 17, 2011
04-17-11
I have had a little nose and throat cold for the last 3 days and really didn't put forth the effort to get the blog done. It came on a three break from training so I just laid low at work, took it easy at home and I should be good to go in the next day or so.
Spent some time reading other athletes blogs and checking out what they are doing with their training and nutrition. Nathan Holiday and Joey Warren both have excellent blogs with lots of good information. These guys are young and the future of the sport.
While I was sick I thought about stress, cortisol and the fight or flight response that, in cops, probably gets triggered 10 times more often than most "civilians". I thought about the consequence of a career of these exposures. I know how I feel about an hour after a critical incident like a fight, foot or vehicle chase or being on a particularly gory scene.
Stress is perceptual and not the same for every person. What is stressful for one might be relaxing for another.
I handle the physical / combative aspects of my career just fine...kinda wish for more sometimes. I particularly love foot chases...as most people who have worked with me know.
What I don't handle well are the sometimes gory bits of law enforcement...I know that these are a stress to me. Unfortunately, I don't get flee in these situations. Yesterday I was dispatched to one of these stresses. I work in an area with lots of produce packing houses. A maintenance man at one of the larger houses was fixing a large chain driven sorting table. The kind that are manned by 30-40 people on either side, sorting and culling good fruit from bad. At some point, (this is where the gore starts) the machine turned on and his hand was run through one of the gears amputating it and leaving him unconscious on the floor in front a hundred people. What was once his hand was a mess. I am very aware of and can feel the physiological effects that this has on me. Not a good day....
Diet has been spot on in spite of not feeling well. Going to add some digestive enzymes this week and see how it effects my digestion and absorption. I need all the help I can get right now.
Spent some time reading other athletes blogs and checking out what they are doing with their training and nutrition. Nathan Holiday and Joey Warren both have excellent blogs with lots of good information. These guys are young and the future of the sport.
While I was sick I thought about stress, cortisol and the fight or flight response that, in cops, probably gets triggered 10 times more often than most "civilians". I thought about the consequence of a career of these exposures. I know how I feel about an hour after a critical incident like a fight, foot or vehicle chase or being on a particularly gory scene.
Stress is perceptual and not the same for every person. What is stressful for one might be relaxing for another.
I handle the physical / combative aspects of my career just fine...kinda wish for more sometimes. I particularly love foot chases...as most people who have worked with me know.
What I don't handle well are the sometimes gory bits of law enforcement...I know that these are a stress to me. Unfortunately, I don't get flee in these situations. Yesterday I was dispatched to one of these stresses. I work in an area with lots of produce packing houses. A maintenance man at one of the larger houses was fixing a large chain driven sorting table. The kind that are manned by 30-40 people on either side, sorting and culling good fruit from bad. At some point, (this is where the gore starts) the machine turned on and his hand was run through one of the gears amputating it and leaving him unconscious on the floor in front a hundred people. What was once his hand was a mess. I am very aware of and can feel the physiological effects that this has on me. Not a good day....
Diet has been spot on in spite of not feeling well. Going to add some digestive enzymes this week and see how it effects my digestion and absorption. I need all the help I can get right now.
Thursday, April 14, 2011
04-14-11 Hips
No breakfast today as I was fasting for my physical this morning. 8 vials of blood into it, I have to admit I was feeling a bit dizzy. As soon as she said "that's it" I inhaled the Lara Bar I had hidden in my pocket. I should have the results of my blood work sometime next week. Blood Pressure was 107/60 I am proud to say.
Post Doctor visit meal: 4 oz Chicken
Macadamia Nuts
Grande Americano
Pre Workout: 3 Scoops BCAA+G
Training: Hips
A: Clean Grip Dead Lift; Build Quickly to a heavy 3.
B: From there quickly build to a heavy single.
C1: Hang Squat Clean; 2-3 Heavy; rest 5 seconds
C2: Max Vertical Leap, 1 attempt; rest 5 seconds
C3: KBS; 6 heavy reps. rest 5 minutes X 4 sets
Results:
A: Went up quick from 135# - 185# - 225#- 275# and ended at 295#
B: 325# and it felt very good. http://vimeo.com/22419796
C1: 155# X 3 - 165# X 3 - 175# X 2 - 185# X 2 . Happy with this progress. http://vimeo.com/22419987
C2:
C3: 2 pood
Post workout: 8 oz. Goat Milk
40 grams Maltodextrin
40 grams grass fed whey
3 scoops BCAA+G
1 hour later: 8 oz. Chicken
Sweet Potato
Cashews
Afternoon: 12 oz. Goat Milk
Dinner: bacon and artichoke wrapped Turkey
apple w/ Cashew butter
Post Doctor visit meal: 4 oz Chicken
Macadamia Nuts
Grande Americano
Pre Workout: 3 Scoops BCAA+G
Training: Hips
A: Clean Grip Dead Lift; Build Quickly to a heavy 3.
B: From there quickly build to a heavy single.
C1: Hang Squat Clean; 2-3 Heavy; rest 5 seconds
C2: Max Vertical Leap, 1 attempt; rest 5 seconds
C3: KBS; 6 heavy reps. rest 5 minutes X 4 sets
Results:
A: Went up quick from 135# - 185# - 225#- 275# and ended at 295#
B: 325# and it felt very good. http://vimeo.com/22419796
C1: 155# X 3 - 165# X 3 - 175# X 2 - 185# X 2 . Happy with this progress. http://vimeo.com/22419987
C2:
C3: 2 pood
Post workout: 8 oz. Goat Milk
40 grams Maltodextrin
40 grams grass fed whey
3 scoops BCAA+G
1 hour later: 8 oz. Chicken
Sweet Potato
Cashews
Afternoon: 12 oz. Goat Milk
Dinner: bacon and artichoke wrapped Turkey
apple w/ Cashew butter
Wednesday, April 13, 2011
04-13-11
My stress levels have been pretty good over the last few weeks. I have tried to be reasonably calm when the toddler spills milk on the couch or the 3 fight in 5 minutes starts about whose turn it is to sit in the front seat of the car kicks off. That kind of stuff is rolling off my back now when it used to really fire me up.
I did unfortunately allow a situation I had no control over to stress the shit out of me yesterday.I am a very schedule oriented person. I like having a schedule, I like sticking to a schedule and I like being on time. I hate when my schedule is thrown off whether by my doing or someone else's. Yesterday was one of those days...I missed a Skype call with James because I misread an e mail, that pissed me off. Then I had made plans to hit the road about 10 minutes early from work, do a quick change out of my uniform and cover a class for one of my Coaches. But that didn't happen either...an impatient driver who just couldn't wait decided to pass at the worst time and caused a vehicle roll over accident 20 minutes before I was scheduled to leave. I was done for the rest of the night...I have some work to do with stress.
Breakfast: 3 eggs over easy
chicken and sweet onion burger patty
3 cups mixed veggies (cauliflower, broccoli, yellow and orange carrots)
Macadamia nuts
I am also taking 2 teaspoons of fish oil daily from Stonger Faster Healthier. EPH-1695mg. DHA-1525mg.
Pre-workout- 3 scoops BCAA+G
Sipped some coconut water during.
Training:
A: BB Forward Lunge @ 2011; 10 total X 5 sets. Alternate legs each step.Rest 2 min/sets
B1: OHS @ 4211, 5 reps; rest 20 seconds
B2: Rope ascent, no legs X 2; rest 4 minutes X 4 sets
C: As many 1-5 strict unbroken pull up ladders as possible in 10 minutes.
D: Side Bridges; 30sec/side, 4/side, rest 10 seconds b/t sides
Results:
A: 95#-105#-110#-115# 125#. These felt pretty good today.
B1: 115# - 120# - 120# - 120#. This felt really good today. My control of the temp was excellent, the drive out of the hole after the 2 second pause was easy.
B2: Complete w/about a 3-5 second reset time on the ground between ascents. These really tore my hands up today however.
C: 4 rounds + 3 same as last time. Hands were hurting at the beginning of this.
D: Complete
Post Workout: 8 oz. Goat Milk
55 grams Maltodextrin
40 grams grass fed whey
3 scoops BCAA+G
1 Hour later: 7 oz. baked salmon
Large sweet potato
cashews
2 Hours later: 12 oz. Goat Milk
Lara Bar
Dinner: 2 chicken breasts stuffed with spinach and prosciutto
2 cups sauteed veggies
Bedtime- Goat Milk
Will be fasting for a brief period in the morning for some blood work. I have my annual physical for work which covers some basics...but I am also going to have some additional tests run to determine hormone balance, fasted insulin levels etc...I will report on these when they are available.
I did unfortunately allow a situation I had no control over to stress the shit out of me yesterday.I am a very schedule oriented person. I like having a schedule, I like sticking to a schedule and I like being on time. I hate when my schedule is thrown off whether by my doing or someone else's. Yesterday was one of those days...I missed a Skype call with James because I misread an e mail, that pissed me off. Then I had made plans to hit the road about 10 minutes early from work, do a quick change out of my uniform and cover a class for one of my Coaches. But that didn't happen either...an impatient driver who just couldn't wait decided to pass at the worst time and caused a vehicle roll over accident 20 minutes before I was scheduled to leave. I was done for the rest of the night...I have some work to do with stress.
Breakfast: 3 eggs over easy
chicken and sweet onion burger patty
3 cups mixed veggies (cauliflower, broccoli, yellow and orange carrots)
Macadamia nuts
I am also taking 2 teaspoons of fish oil daily from Stonger Faster Healthier. EPH-1695mg. DHA-1525mg.
Pre-workout- 3 scoops BCAA+G
Sipped some coconut water during.
Training:
A: BB Forward Lunge @ 2011; 10 total X 5 sets. Alternate legs each step.Rest 2 min/sets
B1: OHS @ 4211, 5 reps; rest 20 seconds
B2: Rope ascent, no legs X 2; rest 4 minutes X 4 sets
C: As many 1-5 strict unbroken pull up ladders as possible in 10 minutes.
D: Side Bridges; 30sec/side, 4/side, rest 10 seconds b/t sides
Results:
A: 95#-105#-110#-115# 125#. These felt pretty good today.
B1: 115# - 120# - 120# - 120#. This felt really good today. My control of the temp was excellent, the drive out of the hole after the 2 second pause was easy.
B2: Complete w/about a 3-5 second reset time on the ground between ascents. These really tore my hands up today however.
C: 4 rounds + 3 same as last time. Hands were hurting at the beginning of this.
D: Complete
Post Workout: 8 oz. Goat Milk
55 grams Maltodextrin
40 grams grass fed whey
3 scoops BCAA+G
1 Hour later: 7 oz. baked salmon
Large sweet potato
cashews
2 Hours later: 12 oz. Goat Milk
Lara Bar
Dinner: 2 chicken breasts stuffed with spinach and prosciutto
2 cups sauteed veggies
Bedtime- Goat Milk
Will be fasting for a brief period in the morning for some blood work. I have my annual physical for work which covers some basics...but I am also going to have some additional tests run to determine hormone balance, fasted insulin levels etc...I will report on these when they are available.
Monday, April 11, 2011
04-11-11 Rest Day
Rest day from training and back on patrol.
Breakfast: 4 eggs over easy
Chicken apple sausage
Apple w/ cashew butter
8 oz Goat Milk
Barely got this down before heading out to handle a criminal mischief that turned into a stolen vehicle which then turned into a hit & run with a car in a ditch. Good thing I still I have recruit. He knocked out the paper while I went to court.
Snack: Protein bar
Lunch: 8 oz Baked chicken
Sweet potato
Cashew butter
6 oz. Goat Milk
Dinner: Flank steak with poblano peppers and mushrooms
Broccoli
Macadamia nuts
Bedtime: Goat Milk and melotonin. I struggled with sleep last night with sleep. I got a little sunburn at the beach yesterday and I think I was just uncomfortable.
Breakfast: 4 eggs over easy
Chicken apple sausage
Apple w/ cashew butter
8 oz Goat Milk
Barely got this down before heading out to handle a criminal mischief that turned into a stolen vehicle which then turned into a hit & run with a car in a ditch. Good thing I still I have recruit. He knocked out the paper while I went to court.
Snack: Protein bar
Lunch: 8 oz Baked chicken
Sweet potato
Cashew butter
6 oz. Goat Milk
Dinner: Flank steak with poblano peppers and mushrooms
Broccoli
Macadamia nuts
Bedtime: Goat Milk and melotonin. I struggled with sleep last night with sleep. I got a little sunburn at the beach yesterday and I think I was just uncomfortable.
Sunday, April 10, 2011
04-10-11
Skill and mobility day.
Had a visit today from OPT team member Sean Greeley. Sean is one of the business sytems and marketing wizards from Net Profit Expolsion http://www.fitnessmarketingsystems.com/ and was in town and looking for a place to train. I will be sitting in on a webinar this Wednesday with Sean and James to learn more on how to grow CrossFit Redline as a business.
Also did a follow up remeasure on one our clients Nick Covino http://nickcovino.blogspot.com/. I have been doing Nick's programming for the last few months and he has seen some very nice improvements in his strength and body composition.
Pre workout: 3 scoops BCAA+G
Training:
Tuck Jumps in place w/low ground reaction time. 5 sets of 5. Greeley!! http://vimeo.com/22208254
A: Hang Power Clean Tech work. 2 @ 95# http://vimeo.com/22208398
Power Clean. 1 @ 115# http://vimeo.com/22208552
I watched both of these back at 1/4 and 1/2 speeds and I was very happy with the extension and the overall speed.
B: Bench 8 sets of 3 @ 20X0 at 55% 1 RM, rest 45 seconds b/t sets. Complete w/ 135#
C: KBS. 15 X 3. Rest 1 minute b/t sets. Complete.
D: Back extension @ 1010, 20 X 4. Complete
Post workout: 3 scoops BCAA+G
25 grams grass fed whey
40 grams maltodextrin
90 minutes later: Large Jason's Deli Salad w/mixed greens, broccoli, cauliflower, olives, artichokes, eggs, chicken, nuts
Hit the beach with the kids and Ali for a few hours this afternoon. Did some program design for Nick while watching the kids snorkel in the surf and around the rocks...stress free.
Dinner: 7 oz. Baked Halibut
5 seared Scallops
sauteed mixed veggies
Macadamia nuts
I have a trial in the morning so there is no telling what my access to food will look like between 9 and noon. Hoping for the best.
Had a visit today from OPT team member Sean Greeley. Sean is one of the business sytems and marketing wizards from Net Profit Expolsion http://www.fitnessmarketingsystems.com/ and was in town and looking for a place to train. I will be sitting in on a webinar this Wednesday with Sean and James to learn more on how to grow CrossFit Redline as a business.
Also did a follow up remeasure on one our clients Nick Covino http://nickcovino.blogspot.com/. I have been doing Nick's programming for the last few months and he has seen some very nice improvements in his strength and body composition.
Pre workout: 3 scoops BCAA+G
Training:
Tuck Jumps in place w/low ground reaction time. 5 sets of 5. Greeley!! http://vimeo.com/22208254
A: Hang Power Clean Tech work. 2 @ 95# http://vimeo.com/22208398
Power Clean. 1 @ 115# http://vimeo.com/22208552
I watched both of these back at 1/4 and 1/2 speeds and I was very happy with the extension and the overall speed.
B: Bench 8 sets of 3 @ 20X0 at 55% 1 RM, rest 45 seconds b/t sets. Complete w/ 135#
C: KBS. 15 X 3. Rest 1 minute b/t sets. Complete.
D: Back extension @ 1010, 20 X 4. Complete
Post workout: 3 scoops BCAA+G
25 grams grass fed whey
40 grams maltodextrin
90 minutes later: Large Jason's Deli Salad w/mixed greens, broccoli, cauliflower, olives, artichokes, eggs, chicken, nuts
Hit the beach with the kids and Ali for a few hours this afternoon. Did some program design for Nick while watching the kids snorkel in the surf and around the rocks...stress free.
Dinner: 7 oz. Baked Halibut
5 seared Scallops
sauteed mixed veggies
Macadamia nuts
I have a trial in the morning so there is no telling what my access to food will look like between 9 and noon. Hoping for the best.
04-09-11
Busy day Saturday so this is actually a day behind....
Breakfast: 4 oz Salmon
Chicken apple sausage
Apple w/ cashew butter
Americano
9 am soccer for my son Justus. His athleticism is starting to show. He's a head shorter than most of the other kids but he more than makes up for it in his foot speed. He is starting to see plays develop and is getting him into the right position more and more.
Pre workout: 3 scoops BCAA+G
Training:
A1: Front squat @ 30X0; 5 sets of 3 perfect reps, rest 20 seconds
A2: CTB pull ups X 25/set, rest 5 minutes X 5
B: DB split squat @ 30X0; 4-6 X 4; rest 1 minute b/t legs.
C: FLR on rings- 300 seconds accumulated.
Results:
A1: 155# - 160# - 165# - 170# - 175# http://vimeo.com/22192634
A2: Partitioned- 18+7 / 15+10/ 10+10+5 / 8+7+ 7+3
B: 55# on first set and 45# next 3.
C: completed in 7 sets.
Post workout: 3 scoops BCAA+G
8 oz Goat Milk
55 grams maltodextrin
40 grams grass fed whey
Breakfast: 4 oz Salmon
Chicken apple sausage
Apple w/ cashew butter
Americano
9 am soccer for my son Justus. His athleticism is starting to show. He's a head shorter than most of the other kids but he more than makes up for it in his foot speed. He is starting to see plays develop and is getting him into the right position more and more.
Pre workout: 3 scoops BCAA+G
Training:
A1: Front squat @ 30X0; 5 sets of 3 perfect reps, rest 20 seconds
A2: CTB pull ups X 25/set, rest 5 minutes X 5
B: DB split squat @ 30X0; 4-6 X 4; rest 1 minute b/t legs.
C: FLR on rings- 300 seconds accumulated.
Results:
A1: 155# - 160# - 165# - 170# - 175# http://vimeo.com/22192634
A2: Partitioned- 18+7 / 15+10/ 10+10+5 / 8+7+ 7+3
B: 55# on first set and 45# next 3.
C: completed in 7 sets.
Post workout: 3 scoops BCAA+G
8 oz Goat Milk
55 grams maltodextrin
40 grams grass fed whey
Friday, April 8, 2011
04-08-11
Morning weigh in 182#. Starting weight was 175# and May 1st goal is 185# and fairly lean. So far we are on track.
I am the designated left over food disposal specialist in our house and the leftovers usually end up in my breakfast.
.
Breakfast: Left over Chicken and shrimp
4 eggs
2 cups mixed veggies
apple w/ Cashew butter
After playing around with food tracking and developing an awareness around how I respond to foods I have discovered that after 3 days of eating eggs in the morning I start to develop a runny nose. Literally as I begin to eat eggs on the fourth day I can feel my sinuses fill up. I haven't done a good job this week of varying my breakfast but will make sure this is fixed next week.
I brought two thermoses of goat milk to the box with me today so I could have half a gallon on hand.
Mid- morning Snack: 12 oz. Goat Milk
Lara Bar
Pre workout- 3 scoops BCAA+G
Training:
A: Bench Press - Build quickly to a tough 5. Rest as needed
B1: Ring dips + 15# AMRAP @ 3011; rest 20 seconds
B2: Clean Grip Dead Lift @ 20X0; 3-5 reps. Rest 3 minutes X 5
C: GH Raises @ 2010; 8-10, Rest 1 minute X 5
+
AMRAP burpees in 20 seconds, rest walk 40 seconds X 6
Results:
A: Worked quickly from 95-185 and did 5 @ 190#. Had a little more but no spotter.
B1: 6-7-7-7-7. Had to focus on staying tight through the shoulders here to avoid pain.
B2: 245#-245#-265#-265#265#. I got really fired up after the second set and decided to up the weight.
C: Complete
+
10 - 9 - 8 - 9 - 8 - 7 Just have the same pop as last time.
Post workout: 8 oz. Goat Milk
55 grams Maltodextrin
40 grams grass fed whey
3 scoops BCAA+G
90 minutes later: Sweet potato
lean ham and turkey slices
Macadamia nuts
Afternoon: 10 oz. Goat Milk
Dinner: 6 oz baked salmon
4 oz sirloin steak
seasoned rice
broccoli
Early to bed tonight. Meeting with a few potential new clients in the morning, then off to Justus' soccer game. Training after and judging event 3 for Big Dawg Jeff.
I am the designated left over food disposal specialist in our house and the leftovers usually end up in my breakfast.
.
Breakfast: Left over Chicken and shrimp
4 eggs
2 cups mixed veggies
apple w/ Cashew butter
After playing around with food tracking and developing an awareness around how I respond to foods I have discovered that after 3 days of eating eggs in the morning I start to develop a runny nose. Literally as I begin to eat eggs on the fourth day I can feel my sinuses fill up. I haven't done a good job this week of varying my breakfast but will make sure this is fixed next week.
I brought two thermoses of goat milk to the box with me today so I could have half a gallon on hand.
Mid- morning Snack: 12 oz. Goat Milk
Lara Bar
Pre workout- 3 scoops BCAA+G
Training:
A: Bench Press - Build quickly to a tough 5. Rest as needed
B1: Ring dips + 15# AMRAP @ 3011; rest 20 seconds
B2: Clean Grip Dead Lift @ 20X0; 3-5 reps. Rest 3 minutes X 5
C: GH Raises @ 2010; 8-10, Rest 1 minute X 5
+
AMRAP burpees in 20 seconds, rest walk 40 seconds X 6
Results:
A: Worked quickly from 95-185 and did 5 @ 190#. Had a little more but no spotter.
B1: 6-7-7-7-7. Had to focus on staying tight through the shoulders here to avoid pain.
B2: 245#-245#-265#-265#265#. I got really fired up after the second set and decided to up the weight.
C: Complete
+
10 - 9 - 8 - 9 - 8 - 7 Just have the same pop as last time.
Post workout: 8 oz. Goat Milk
55 grams Maltodextrin
40 grams grass fed whey
3 scoops BCAA+G
90 minutes later: Sweet potato
lean ham and turkey slices
Macadamia nuts
Afternoon: 10 oz. Goat Milk
Dinner: 6 oz baked salmon
4 oz sirloin steak
seasoned rice
broccoli
Early to bed tonight. Meeting with a few potential new clients in the morning, then off to Justus' soccer game. Training after and judging event 3 for Big Dawg Jeff.
Thursday, April 7, 2011
04--7-11 Rest Day
Still quite sore today from the last training day. Quads, especially the rectus femoris are bad. Abs too from the GHD's
0430 Shake w/ 8 oz Goat Milk & 25 grams Grass Fed whey. Americano
Breakfast: 12 shrimp
4 Eggs
2 cups of veggies
Macadamia nuts
8 oz Goat Milk
Lunch: Crock pot chicken w/salsa sauce
Steamed veggies
Macadamia Nuts
8 oz Goat Milk
Late Afternoon protein bar
Dinner: 6 oz Baked Salmon
Sweet potato
Mixed green salad w/ walnuts, olive oil
Bed time: 8 oz Goat milk.
Did some massage on my legs tonight and did some local icing and stretching.
0430 Shake w/ 8 oz Goat Milk & 25 grams Grass Fed whey. Americano
Breakfast: 12 shrimp
4 Eggs
2 cups of veggies
Macadamia nuts
8 oz Goat Milk
Lunch: Crock pot chicken w/salsa sauce
Steamed veggies
Macadamia Nuts
8 oz Goat Milk
Late Afternoon protein bar
Dinner: 6 oz Baked Salmon
Sweet potato
Mixed green salad w/ walnuts, olive oil
Bed time: 8 oz Goat milk.
Did some massage on my legs tonight and did some local icing and stretching.
Tuesday, April 5, 2011
04-05-11
I took a late afternoon ice bath yesterday because I was feeling pretty banged up in the upper guad and ass. It didn't have the effect it usually does so I knew today was going to be a tough one.
Breakfast: 4 eggs w/ 8-10 shrimp
2 Cups spinach
Apple w/ cashew butter
Had a 9 O'clock assessment, movement screen and body comp with an old friend and former professional baseball player Erik. Wow, he has got some injuries but damn he is still strong as hell.
Mid Morning Snack: 8 oz. Goat Milk
3-4 oz burger patty
Handful of olives
Pre workout: 3 scoops BCAA+G
Training:
A: DB Russian Step Ups @ 1110; 10/leg; rest 1 min b/t legs.
B: 200 Walking Lunges for time. Rest 1 minute
C: 100 GHD Sit Ups for time. Rest 1 minute
D: 50 Handstand Push Ups for time.
Results:
A: Complete w/ 10# for 1st set and 15# for the next 2. These felt better today. http://vimeo.com/22003407
B: 6:25. Started hurting around 80 or so and sucked the rest of the way.
C: 9:43. Not my best time on this.
D: 7:52. Again not my best
Post Workout: 3 scoops BCAA+G
53 grams Maltodextrin
40 grams grass fed whey
1 hour later: 2 - 4 oz. burger patties (85/15)
Sweet Potato
Lara Bar
Dinner: Roast Beef
Mashed Cauliflower
Mixed Green Salad w/artichokes, nuts, olive oil
Blog Time: 10 oz Goat Milk
Here's one for ya....James FitzGerald at the 2010 CrossFit Games http://vimeo.com/22003261
Breakfast: 4 eggs w/ 8-10 shrimp
2 Cups spinach
Apple w/ cashew butter
Had a 9 O'clock assessment, movement screen and body comp with an old friend and former professional baseball player Erik. Wow, he has got some injuries but damn he is still strong as hell.
Mid Morning Snack: 8 oz. Goat Milk
3-4 oz burger patty
Handful of olives
Pre workout: 3 scoops BCAA+G
Training:
A: DB Russian Step Ups @ 1110; 10/leg; rest 1 min b/t legs.
B: 200 Walking Lunges for time. Rest 1 minute
C: 100 GHD Sit Ups for time. Rest 1 minute
D: 50 Handstand Push Ups for time.
Results:
A: Complete w/ 10# for 1st set and 15# for the next 2. These felt better today. http://vimeo.com/22003407
B: 6:25. Started hurting around 80 or so and sucked the rest of the way.
C: 9:43. Not my best time on this.
D: 7:52. Again not my best
Post Workout: 3 scoops BCAA+G
53 grams Maltodextrin
40 grams grass fed whey
1 hour later: 2 - 4 oz. burger patties (85/15)
Sweet Potato
Lara Bar
Dinner: Roast Beef
Mashed Cauliflower
Mixed Green Salad w/artichokes, nuts, olive oil
Blog Time: 10 oz Goat Milk
Here's one for ya....James FitzGerald at the 2010 CrossFit Games http://vimeo.com/22003261
Monday, April 4, 2011
04-04-11
Breakfast: Chicken apple sausage
4 eggs
Cup of broccoli
2 teaspoon cashew butter
Americano
Had a full morning of classes for me at Redline and with the heat building quickly in South Florida (sorry Canadians) I didn't want to workout this afternoon so I made sure than I was ready to get to work as soon as my 10 am class was done. Today's training was perfect for me given the time I had to work with.
10 am: 10 oz. Goat Milk
Training:
Tuck Jumps in place 5 sets of 5 with low ground reaction time. Rest 1 minute between sets.
http://vimeo.com/21947278
Yes, these look crazy but, in terms of making you open your hips aggressively and being quick off the floor they are a great set up for the next part of the workout.
Power Clean technique work.
Bench Press 55% of 1 RM; 8 sets of 2 @ 20X1.
KBS 1.5 pood; 12 X 3. Rest 1 minute between sets.
Back Ext @ 1010. 20 X 3. Rest 1 minute between sets.
Results:
Power Clean: 95# - 145# - 195# - 145#. Did triples at each load.
Bench Press: 135# all sets
KBS: complete
Back Ext: complete.
Post work out: 10 oz Goat Milk
20 grams Grass Fed Whey
45 grams Maltodextrin
2 Scoops BCAA+G
1 hour later: 7 oz chicken breast
Lara Bar
2 Cups mixed veggies
Dinner: Crock pot chicken & salsa
2 cups mixed veggies
Large mixed green salad w/ grapes, blueberries, walnuts, olive oil
Blog Snack: 10 oz. Goat Milk
4 oz. Burger pattie w/spinach & peppers in it.
Olives
4 eggs
Cup of broccoli
2 teaspoon cashew butter
Americano
Had a full morning of classes for me at Redline and with the heat building quickly in South Florida (sorry Canadians) I didn't want to workout this afternoon so I made sure than I was ready to get to work as soon as my 10 am class was done. Today's training was perfect for me given the time I had to work with.
10 am: 10 oz. Goat Milk
Training:
Tuck Jumps in place 5 sets of 5 with low ground reaction time. Rest 1 minute between sets.
http://vimeo.com/21947278
Yes, these look crazy but, in terms of making you open your hips aggressively and being quick off the floor they are a great set up for the next part of the workout.
Power Clean technique work.
Bench Press 55% of 1 RM; 8 sets of 2 @ 20X1.
KBS 1.5 pood; 12 X 3. Rest 1 minute between sets.
Back Ext @ 1010. 20 X 3. Rest 1 minute between sets.
Results:
Power Clean: 95# - 145# - 195# - 145#. Did triples at each load.
Bench Press: 135# all sets
KBS: complete
Back Ext: complete.
Post work out: 10 oz Goat Milk
20 grams Grass Fed Whey
45 grams Maltodextrin
2 Scoops BCAA+G
1 hour later: 7 oz chicken breast
Lara Bar
2 Cups mixed veggies
Dinner: Crock pot chicken & salsa
2 cups mixed veggies
Large mixed green salad w/ grapes, blueberries, walnuts, olive oil
Blog Snack: 10 oz. Goat Milk
4 oz. Burger pattie w/spinach & peppers in it.
Olives
Sunday, April 3, 2011
4-3-11
Started this morning with a drive to the grocery with my 9 year old Mia. She gave the scoop on all Justin Bieber during the trip to the store and then I let her in on some real music, Joe Satriani, on the way home. I think she's still into Justin.
Breakfast today was something completely different for me. A sweet potato and pecan protein pancake made with SFH grass fed vanilla protein. I doubled up the recipe and made four of these babies. They would probably make a good post workout meal too. Here's the recipe:
Breakfast today was something completely different for me. A sweet potato and pecan protein pancake made with SFH grass fed vanilla protein. I doubled up the recipe and made four of these babies. They would probably make a good post workout meal too. Here's the recipe:
SFH Protein Sweet Potato Pecan Pancakes
Ingredients
- 1/2 Cup Sweet Potato, cooked, cooled and smashed a bit
1/4 Cup Coconut Milk
3 eggs
1 scoop Stronger Faster Healthier Whey Protein
1 t Cinnamon
1 t Vanilla
1/2 Chopped Pecans
Directions
Put all ingredients in an inverted blender (magic bullet) and combine for about 1 to 2 minutes.
Heat griddle with a little coconut oil until hot.
Scoop 1/4 cup of batter into pan. Cook until bubbles appear on the top and pancake starts to set enough to flip without damage. Flip and cook for a few seconds more on the other side. Continue until all the batter is used up.
Number of Servings: 2
Recipe submitted by SparkPeople user KARMACROSSFIT.
Heat griddle with a little coconut oil until hot.
Scoop 1/4 cup of batter into pan. Cook until bubbles appear on the top and pancake starts to set enough to flip without damage. Flip and cook for a few seconds more on the other side. Continue until all the batter is used up.
Number of Servings: 2
Recipe submitted by SparkPeople user KARMACROSSFIT.
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 484.8
- Total Fat: 35.5 g
- Cholesterol: 277.5 mg
- Sodium: 127.2 mg
- Total Carbs: 17.5 g
- Dietary Fiber: 5.1 g
- Protein: 27.1 g
Pre-workout: 2 Scoops of BCAA+G
Sipped 11 oz. of coconut water during the course of the workout.
Training:
A: Barbell Forward Lunge @ 2011, 12/leg. 5 Sets, go up each set.
B1: OHS @ 4211; 5 reps, rest 20 seconds
B2: Rope ascent X 2 no legs. Rest 4 minutes X 3.
C: As many 1-5 strict unbroken pull up ladders as possible in 10 minutes.
D: Side bridge 30 sec/side. 3 times per side. 10 seconds rest b/t sides.
Results:
A: 95#- 100#- 105# 105# 95# Bit off more than I could chew here. http://vimeo.com/21892785
B1: 95#- 115#- 115#. Felt good, stayed on tempo. http://vimeo.com/21893056
B2: Complete. Last pull and reach tough to do. Psychological? Fun stuff.
C: 4 ladders + 3. Tough after the rope climbs. No failures.
D: Complete
Post workout: 2 scoops BCAA+G
10 Oz Goat Milk
45 grams Maltodextrin
45 grams grass fed whey
1 Hour later: Sweet potato
5 oz. lean turkey
Macadamia nuts
Hit the beach for the afternoon with the kids. Its already hitting the upper 80's and the water is warming up. Had a good time watching some fishermen pulling in snook and trout from the rocks at Seagate Beach. Vitamin D is at max capacity.
Dinner: 6 oz of marinated baked salmon
8-10 large cilantro & lime gulf shrimp
2 cups of veggies w/ pesto
Macadamia nuts
Bedtime: 10 oz. Goat Milk
Cashew butter
04-02-11
Breakfast: 4 oz Salmon
3 eggs
brocolli
Americano & 8 oz Goat Milk
A late morning DUI arrest put my snack off, but it was almost worth it watching that idiot blow a 259 (3X the legal limit) at 11 am.
Lunch: 8 oz. Mahi fillets
Large mixed green salad
Afternoon snack: Avocado w/ turkey slices wrapped around
8 oz. Goat Milk
Change of pace for me today, a late afternoon training session. I can't remember the last time I worked out later than 3 pm. Today I got to the gym around 5:30 and got warmed up very quickly.
Pre-workout; 3 scoops of BCAA+G
Training:
A: Bench Press; Build quickly to a tough triple.
B1: Ring Dip @ 31X1; AMRAP X 5. Rest 20 seconds.
B2: Clean Grip Dead Lift @ 20X0; 5-7 Moderate Load X 5. Rest 3 minutes
C: GH Raises @ 2010; 8-10. Rest 1 minute X 4
+
AMRAP Burpees in 20 seconds, rest walk 40 seconds X 5.
Results: Worked quickly up to 200# X 3. Bar moved at a constant speed. Probably should have been 210.
B1: 12, 13, 8 (left shoulder pain), 9 (pain) , 9
B2: 225# X 7 for all sets
C: Complete. 8 reps each set.
Burpees: 10 X 5 sets.
Post Workout: 2 Scoops BCAA+G
8 Oz Goat Milk
40 grams Maltodextrin
40 grams Grass Fed whey
1 hour later: Medium strip steak
1/2 cup mashed potatoes
Mixed veggies
3 eggs
brocolli
Americano & 8 oz Goat Milk
A late morning DUI arrest put my snack off, but it was almost worth it watching that idiot blow a 259 (3X the legal limit) at 11 am.
Lunch: 8 oz. Mahi fillets
Large mixed green salad
Afternoon snack: Avocado w/ turkey slices wrapped around
8 oz. Goat Milk
Change of pace for me today, a late afternoon training session. I can't remember the last time I worked out later than 3 pm. Today I got to the gym around 5:30 and got warmed up very quickly.
Pre-workout; 3 scoops of BCAA+G
Training:
A: Bench Press; Build quickly to a tough triple.
B1: Ring Dip @ 31X1; AMRAP X 5. Rest 20 seconds.
B2: Clean Grip Dead Lift @ 20X0; 5-7 Moderate Load X 5. Rest 3 minutes
C: GH Raises @ 2010; 8-10. Rest 1 minute X 4
+
AMRAP Burpees in 20 seconds, rest walk 40 seconds X 5.
Results: Worked quickly up to 200# X 3. Bar moved at a constant speed. Probably should have been 210.
B1: 12, 13, 8 (left shoulder pain), 9 (pain) , 9
B2: 225# X 7 for all sets
C: Complete. 8 reps each set.
Burpees: 10 X 5 sets.
Post Workout: 2 Scoops BCAA+G
8 Oz Goat Milk
40 grams Maltodextrin
40 grams Grass Fed whey
1 hour later: Medium strip steak
1/2 cup mashed potatoes
Mixed veggies
Friday, April 1, 2011
04-1-11 Rest Day
Interesting article in one of the local papers today listing Collier County, where I live, as the healthiest county in the state of Florida. This was based on several factors including; premature death rate (years of potential life lost before age 75 per 100,000 population), adult smoking, adult obesity, uninsured adults and access to healthy food. This is the second year in a row that Collier County has received this recognition.
Breakfast: 4 oz Steak
4 Eggs
2 small squash
1/2 avocado
1/2 cup blueberries & raspberries
8 oz. Goat Milk
Had an unplanned trip to the emergency room mid-morning for our 6 year old Emma.She fell yesterday at school and bumped her head. School nurse gave her some ice and sent her on her way as if she were a college line backer complaining of shoulder pain. She was a little sleepy late yesterday afternoon and then this morning she was vomitting. Fearing a concussion we hit the E.R. Everything turned out ok fortunately, but god do I hate seeing my little girl on a hospital bed.
Lunch: 10 oz. New York strip steak
1 lb. brocolli steamed
Medium sweet potato
Afternoon: 8 oz Goat Milk
Dinner: Pulled Pork
Salad w/mixed greens, grapes, walnuts
Apple
Before bed: 10 oz. Goat Milk
New programming is in from OPT and it looks like a good month of work. My sleep needs to get better and this will take better planning on my part and more efficient use of my time in the evening. Several months ago, I became very stingy with my sleep and found myself trying to squeeze in another 15 minutes here and there. Time to get stingy again. I also need to dial in my food. There simply were too many cheat meals last month. I will make every effort to do this and to up my milk intake up toward half a gallon a day.
Breakfast: 4 oz Steak
4 Eggs
2 small squash
1/2 avocado
1/2 cup blueberries & raspberries
8 oz. Goat Milk
Had an unplanned trip to the emergency room mid-morning for our 6 year old Emma.She fell yesterday at school and bumped her head. School nurse gave her some ice and sent her on her way as if she were a college line backer complaining of shoulder pain. She was a little sleepy late yesterday afternoon and then this morning she was vomitting. Fearing a concussion we hit the E.R. Everything turned out ok fortunately, but god do I hate seeing my little girl on a hospital bed.
Lunch: 10 oz. New York strip steak
1 lb. brocolli steamed
Medium sweet potato
Afternoon: 8 oz Goat Milk
Dinner: Pulled Pork
Salad w/mixed greens, grapes, walnuts
Apple
Before bed: 10 oz. Goat Milk
New programming is in from OPT and it looks like a good month of work. My sleep needs to get better and this will take better planning on my part and more efficient use of my time in the evening. Several months ago, I became very stingy with my sleep and found myself trying to squeeze in another 15 minutes here and there. Time to get stingy again. I also need to dial in my food. There simply were too many cheat meals last month. I will make every effort to do this and to up my milk intake up toward half a gallon a day.
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