Got a great looking month of training from James and things have changed in terms of program design. Not nearly as much tempo work, some more dynamic and skill based work and a little energy system training. Looking forward to this.
Time to develop the awareness around what energy system I am using and use it to my advantage.
Food intake has been good. I have been eating a little less carbs throughout the day and focusing on the my post workout meal and the meal an hour after. Breakfast and dinner are pretty much protein and fat. I am however still taking in a quart or so of whole goat milk each day. I am taking BCAAs throughout the day when meal timing gets off due to my work schedule.
Sleep has been decent and I am consistently logging 7+ hours each night. Compared to this time last year when I was working nights and was sleeping in Alison's closet on the floor, I was getting maybe 4 and it wasn't quality.
Training:
A: Power Snatch; 1.1.1 rest 15 seconds b/t reps; rest 3 minutes between sets X 5 sets
B: 1 Muscle Up + 10 Ring Dips; rest 90 sec. X 3
C1: Toes through rings (slow) X 10; rest 20 seconds
C2: Back Ext. X 15 rest 2 minutes X 5 sets
Results:
A: 115# - 135# - 145# - 150# - 155#. These felt quiet good considering I haven't snatched heavy in some time. Hips felt good and powerful. Should have started heavier and ended at 160#-165#. Video showed good extension through the hips, knees and ankles. Tried to focus on maintaining back angle through the first pull.
Power Snatch @ 145#http://vimeo.com/24630286
B: Complete. Kept muscle ups fairly strict. Left shoulder didn't act up too much. Worked on upper body position for the dips. I have a tendency to get too far forward so sitting up right was key and power production is better.
C1 / C2: Complete. No problems.
Showing posts with label CrossFit Redline. Show all posts
Showing posts with label CrossFit Redline. Show all posts
Friday, June 3, 2011
Sunday, May 22, 2011
05-22-11
Weekend Training:
Saturday:
A: Strict pronated chins @ 2111; 4-6; rest 2 min. X 3
B: Right leg split squats @ 51X1; 3-5, rest 45 sec. X 5
C: Left leg split squats @51X1; 3-5; rest 45 sec. X 5
D: Toe 2 Bar; 10 Rest 60 sec. X 5
Results:
A: 35# X 6 - 40# X 6 - 45# X 4.
B: 3 sets w/40# per hand and 1 set w/45# per hand. Improving.
C: Same as B
D: Difficult time with these. First set comes off fine, but after that its a mess.
Sunday:
A: Build to a tough power clean in 7 min.
B: From PC weight build to a tough deadlift double in 5 min.
C1: Dips 5,5,5,5; rest 10 sec.
C2: KBS Heavy X 10; rest 3 minutes X 4
Results:
A: Worked quickly up to 215#. Might have had another few pounds. http://vimeo.com/24092014
B: 315#...felt a little heavy but I worked fast.
C1: 35# - 40# - 45# - 50#
C2: 79# all 4 sets. http://vimeo.com/24092207
Good weekend of training and food intake. Sleep was mediocre. Friday the kids had a sleep over so we had three additional kids in the house...it was noisy to say the least. Saturday night we dog sat for three dogs that all seemed to have bells on their collars...again noisy.
Adjustments made to post workout carb intake as what I was running at (60-80 grams) was proving too much. An our after my post workout shake I simply wasn't hungry for a meal and at times I was sleepy, very full feeling and wanted nothing to do with food. I am now back to around 30 grams and feel hungry one hour later with good mental acuity.
Saturday:
A: Strict pronated chins @ 2111; 4-6; rest 2 min. X 3
B: Right leg split squats @ 51X1; 3-5, rest 45 sec. X 5
C: Left leg split squats @51X1; 3-5; rest 45 sec. X 5
D: Toe 2 Bar; 10 Rest 60 sec. X 5
Results:
A: 35# X 6 - 40# X 6 - 45# X 4.
B: 3 sets w/40# per hand and 1 set w/45# per hand. Improving.
C: Same as B
D: Difficult time with these. First set comes off fine, but after that its a mess.
Sunday:
A: Build to a tough power clean in 7 min.
B: From PC weight build to a tough deadlift double in 5 min.
C1: Dips 5,5,5,5; rest 10 sec.
C2: KBS Heavy X 10; rest 3 minutes X 4
Results:
A: Worked quickly up to 215#. Might have had another few pounds. http://vimeo.com/24092014
B: 315#...felt a little heavy but I worked fast.
C1: 35# - 40# - 45# - 50#
C2: 79# all 4 sets. http://vimeo.com/24092207
Good weekend of training and food intake. Sleep was mediocre. Friday the kids had a sleep over so we had three additional kids in the house...it was noisy to say the least. Saturday night we dog sat for three dogs that all seemed to have bells on their collars...again noisy.
Adjustments made to post workout carb intake as what I was running at (60-80 grams) was proving too much. An our after my post workout shake I simply wasn't hungry for a meal and at times I was sleepy, very full feeling and wanted nothing to do with food. I am now back to around 30 grams and feel hungry one hour later with good mental acuity.
Monday, May 2, 2011
05-03-11 Back at it
Back to work after a three day rest, which is actually my duty weekend so I was in a patrol car 12 cars a day trying to keep my hip flexors from tightening.
May programming is in my hand and looks very good. Looks like I am out of the woods on the single leg work for now and back squats will be making an appearance a few times this month so I am actually excited about that...that's a first.
Training:
A: In 7 minutes build to a Power Clean Triple
B1: Press @ 21X1; 5,5,5; rest 10 seconds
B2: KBS 1.5p X 15 Rest 3 minutes X 3
C: Anchored Sit Ups; 15 rest 30 seconds X 5
Results:
A: 205# and pretty happy with this. http://vimeo.com/23171118
B1: 115# - 125# - 125# (Left shoulder a little tight today)
B2: Light and fast
C: Complete.
Post workout: 8 Oz. Goat Milk
75 grams Maltodextrin
40 grams grass fed whey
1.5 hours later 6 oz Roast Beef
Steamed Veggies
Sweet Potato
Walnuts
May programming is in my hand and looks very good. Looks like I am out of the woods on the single leg work for now and back squats will be making an appearance a few times this month so I am actually excited about that...that's a first.
Training:
A: In 7 minutes build to a Power Clean Triple
B1: Press @ 21X1; 5,5,5; rest 10 seconds
B2: KBS 1.5p X 15 Rest 3 minutes X 3
C: Anchored Sit Ups; 15 rest 30 seconds X 5
Results:
A: 205# and pretty happy with this. http://vimeo.com/23171118
B1: 115# - 125# - 125# (Left shoulder a little tight today)
B2: Light and fast
C: Complete.
Post workout: 8 Oz. Goat Milk
75 grams Maltodextrin
40 grams grass fed whey
1.5 hours later 6 oz Roast Beef
Steamed Veggies
Sweet Potato
Walnuts
Thursday, April 28, 2011
04-28-11 Anaerobic Power!
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.
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.
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.
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
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.
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.
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.
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
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
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.
Monday, March 28, 2011
03-28-11 Rest Day
Holy delayed on set muscle soreness. Yesterday's dumbbell bench press 8 sets of 10 at 40X1 tempo have made me incredibly sore. The DB lunges and Russian step ups have made a mess of my upper quad and hamstring as well.
My lack of squatting prowess has put me into a position where lots of single leg work is necessary to fix some strength issues. Its tough work that requires concentration but I am beginning to enjoy it and I am also excited to see the results.
Since we are the topic of tempo...those of you who are familiar with OPT style training or maybe Charles Poliquin will already know what 30X0 is but for the uninitiated here you go. Taken from the FAQ's at
http://optimumtraining.ca.
What the hell does 50X0 mean?
My lack of squatting prowess has put me into a position where lots of single leg work is necessary to fix some strength issues. Its tough work that requires concentration but I am beginning to enjoy it and I am also excited to see the results.
Since we are the topic of tempo...those of you who are familiar with OPT style training or maybe Charles Poliquin will already know what 30X0 is but for the uninitiated here you go. Taken from the FAQ's at
http://optimumtraining.ca.
It signifies a certain tempo. There are many examples like this – 21X0/1010/5010/etc. You simply have to take the exercise and correlate the timing (i.e. the numbers – 30X0) to it.
For example, if a bench press or back squat is rx’d at 30X0, it means that from the top of the movement, you should take 3 seconds (1 one thousand, 2 one thousand, etc.) to reach the end point of the exercise (bar to chest in the bench press or full depth for the squat). So, the first number signifies the lowering portion of ANY exercise.
The second number signifies if there is any PAUSE in the bottom position. Because this example says 0, it means that it is simply 3 seconds down, 0 pause, and then back up. If the tempo was 31X0, then you would have to pause for 1 second at the bottom of the movement. If it was 32X0, then you would have to pause for 2 seconds, and so on.
The third number signifies the time in which to raise the load. When it says “X” as the third number, it means to accelerate the load as fast as possible – regardless of how fast the weight is actually moving; intention to accelerate is most important. If the number is 2020, as sometimes rx’d for GHD sit-ups or back extensions, then you have to take 2 seconds to lower fully, 0 pause in the full stretch position, then take 2 seconds to come back to the top (you are capable of going faster, but that is not what is being asked, so follow the numbers), with 0 sec rest before going into the next rep.
There is also a case when you could be asked to do a 3010 tempo - on the bench press for example (because it is simple). When it says 3010, the third number is critical, because it means that for whatever the rep range is, you MUST take the rx’d time to raise the load, which would be 1 second in this example. This type of tempo does not allow for maximal efforts within sets, as you HAVE TO MAINTAIN a certain cadence for the reps.
The last number, as you may have guessed, signifies any pause at the top of the movement. If it says 30X1 for a weighted chin-up (or pull-up, same thing), then you have to hold your chin over the bar for one second before lowering for 3 seconds to full arm extension.
Also, you have to LEARN to read the number, then apply it to the given exercise. Chin-ups, for example, are a special case - there are other examples as well (i.e. deadlift). Chin-ups begin with the raising portion first, not like a back squat or bench press. So, if the tempo is 30X0, the first thing you look for is NOT the 3 second prescription, but the X, meaning that you begin with the third number for this exercise, not the first one.
Why do we Rx tempos?
We do it dependent on what the Coach wants the training response to be from the workout. It is done to control intensity, overload certain areas of a movement/body part, improve technique on movements, ease the load on the joints, variability, transfer to other parts of CrossFit (i.e. back squat - 1,1,1,1,1 is MUCH different than high bar back squat @ 40X1 - 2-3 reps x 5 sets...and side note, endurance on the squat at that tempo is one thing that WILL take the CF'er to another level as it carries over to so many things).
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