10-31-12 and Thoughts on Julie Foucher

Tuesday- IWT (heavy bending) + HSPU Work

For time:

10 Power Snatch, 155

Row 500m

10 Power Clean, 225

Row 500m

10 Dead Lift, 315

Row 500m
- Time - 10:59 - Power clean was the hardest part by far.  I need to work on transitioning too.  I put the weights on as I went, and I should have rushed through that.  I liked this workout alot, pushed me.  Roughly 2:00 min / 500m pace on the rower.  I had an exam this morning and only slept for 3 hours, so I really can't complain about my time.  

I was pretty disappointed to hear about Julie.  In case you didn't know, she decided to not compete in the Games this year because of school.  If anyone understands where she is coming from, its me.  Med school is a unique grind.  Second year (the year she and I are both in) is difficult as well.  You have to take the STEP to determine basically what you can do for the rest of your life.  It's big stuff.

All that being said, I was really pulling for her to compete again this year.  She inspired me.  She was successfully pulling off the two things she and I both have a passion for.  I won't pretend to know what kind of work she was putting in to get to the Games, and I am sure it was more than I would expect, but I really wanted to see her do it.  I wanted to see her get on the podium again, not just because I am a fan, but because it makes a statement.  I had a guy in my class ask me the other day, "How do you have time for all that Crossfit stuff you do?"  I replied by asking him how he had for all that TV watching he does, or how he had time to hang out with his friends, sleep, eat?  The point I am trying to make is that Crossfit isn't just competing, its about taking care of yourself.  We don't need doctors who don't take care of themselves.  I compete because I love to, but I take care of myself because I need to. .

I hope Julie comes back next year, and I hope she still keep training. I am going to keep trying to qualify for regionals, even with the year I am facing.  Why?  Because what good is a doctor if he isn't well rounded and doesn't keep himself healthy?    

10-29-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- build slowly to 1RM- no more than 3 failed attempts

- Worked up to 225 (PR) really excited about this.

C. Muscle Ups- max reps in 4 min

- Got 15 muscle  ups (PR) 

D1. CTB Pull Ups- max reps x 3; rest 10 sec

- 28 (PR) / 23 / 15

D2. Ring Dips- max reps x 3; rest 2 min

- 25 / 18 / 12

Comments - Usually when I say "some days you have good days, other days you have bad days" I had a bad day.  Not today.  Rarely, do you have a three PR day.  I was super excited, had a great day in the gym.  On another note, I made a B on my pharm exam today.  Its been a really really awesome day.  I was sick all last week, so following is what I did last friday coming back from being sick.    
 

Last Thursday

4 sets; rest 3 min

4 TnG Power Clean @ 225

Air Dyne 20 CAL
- 42s / 55s / 1:14 / 1:24

+

4 sets; rest 3 min

4 TnG Dead Lift @ 355

Row 500m
- 2:05 / 2:11 / 2:08 / 1:59 (pushed for sub 2)

10-22-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- build slowly to 205 for a single, 10lbs at a time

- 135x2 / 145x2 / 155 / 165 / 175 / 185 / 195 / 205 - Felt great, really easy last rep.

C. Muscle Ups- max reps in 4 min

- 10 reps, got four in a row, then downhill.

D1. Wtd Pull Ups @ 22X2; 1 reps x 3; rest 10 sec

D2. Wtd Ring Dips @ 22X2; 1 reps x 3; rest 2 min

- 53lbs / 70lbs / 98lbs PR

E1. CTB Pull Ups; 15 reps x 2

E2. Ring Dips; 15 reps x 2; rest 2 min

- Complete, felt really good and fast.

 

Comments - I think the weekend off really helped me.  I ate like a crazy person (basically everything I saw.  I was starving all weekend) and slept really well when I went to go visit the folks.  Today was awesome, I felt focused and ready to go.  I need to start extending all the way down on my muscle ups though.  Getting 4 is awesome, but now I need to work on making sure I am up to the standards for comps.  

10-19-12

Friday - Aerobic Tester

8 min AMRAP

8 Thrusters, 115lbs

8 Bar-facing burpees

8 CTB Pull Ups

- 4+2 

 

Comments - It was tough, but I felt better afterwards than I usually do after these aerobic tester workouts.  I wanted 5 rounds, and I got the first round in a little over a minute, but my pace obviously went down from there.  Thrusters were the hardest part, not because they were hard to execute, but because they winded me the most.  Heading out of town to see the folks.  I'll do a recovery run, but other than that just taking it easy and recovering.  Getting ready for test block week the week after next, and whatever Coach Mike throws at me.

 

 

10-18-12

Thursday - Muscle ups + MAP Run + MAP Row

4 mins AMRAP muscle ups

- 8 reps with alot of attempts.  I still am frustrated at how fickle I am on these.  Some days I get it, other days I don't.  I did chain 3 together today, then fell off. 

+

4 sets; rest 60 sec b/w

Run 800m

- 3:30 / 3:50 / 3:53 / 4:03 - My goal here was sub 4 every time, almost got it.  Still working on my form.  This made me realize how short 400m is.

+

4 sets; rest 60 sec b/w

Row 800m

- 2:59 / 3:18 / 3:15 / 3:18 - Much better than running.  I thought I would have a big fall off after I pushed it pretty hard on my first set, but I think I held on and I was pretty pleased with the consistency.

 

Comments - Good hard MAP day.  Tons of folks from my gym are heading up to Biloxi to compete next weekend, but I'll have exams.  Bummer, but good luck to everyone!  Go crush it!

 

Food

- NO Xplode

- Shake 

- Chilli 

- Sweet potatoes and chicken 

10-17-12

Wednesday - Jumping +  Cl & J Stamina

A. OH Med Ball Toss- 1ME/min for 10 min

- Complete, better than last week 

B. Push Jerk- AMRAP @ 185 x 3; rest 3 min

- 11/10/9

C. Squat Clean- 10 TnG x 4; rest 2 min

- 135 / 155 / 165 / 165 6+3+1 - ouch 

+

Row 10 min @ Z1 focus on tall chest and keeping heels planted on foot pedals.  Lean torso forward and back. No more than 20 strokes/minute

- Really starting to see my form issues on rowing.  Hopefully I can get it fixed and really get going on it.

 

Food

- NO Xplode + grapes

- Workout 

- Protein shake (BCAAs, Syntha -6, creatine, almond milk)

- Grapes 

- Chicken and bell peppers

- Chicken and sweet potatoes with pesto and feta cheese 

 

 

10-16-12

Tuesday- IWT (heavy bending) + HSPU Work

4 sets; rest 3 min

7 TnG Power Clean @ 205

Air Dyne 20 CAL

- 57s / 1:11 / 1:20 / 1:20

+

4 sets; rest 3 min

7 TnG Dead Lift @ 315

Row 500m

- 2:18 / 2:20 / 2:21 / 2:22

Comments - Still love these kinds of workouts.  They really push me, the airdyne REALLY pushed me.  Good hard work.  I think (if you want coach) we could bump up the deadlift weight if we need too. 

10-15-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- 1.1 x 3; rest 4 min (no fails- not above 210)

- 185 / 185 / 205 - Snatch hasn't been the same the last two weeks.  I think I need to warmup more and make sure my shoulders are stretched out enough before going heavy.

C. Muscle Ups- max reps in 4 min

- Should have read the workout closer, forgot to do these.  Ill do it later in the week.... can't believe I forgot to do these.

D1. Wtd Pull Ups @ 22X2; 3 reps x 3; rest 10 sec

D2. Wtd Ring Dips @ 22X2; 3 reps x 3; rest 2 min

- 53lbs / 53lbs / 53lbs

E1. CTB Pull Ups; 12 reps x 3; rest 10 sec

E2. Ring Dips; 12 reps x 3; rest 2 min

- Complete - best chest to bar pullups I've done in a while.

+

Axel Bar Deadlift @ 225 w/bands + 225lb Squat with chains 

- Reps - 1,2,3,4,5 - Just playing around with speed.

 

  

 

10-13-12

Saturday- Aerobic Tester

10-9-8-7-6-5-4-3-2-1

OHS, 95lbs

CTB Pull Ups

Ring Dips

- 9:35 - I did not do well on this.  My elbow flared up on the CTB pullups.  Breathing was fine and never labored.  

+

I had a friend and training partner from Ole Miss pass away last week.  I did a little strength workout today, and dedicated it to him.  His name was Ryan "Stallone" Mallone, he was big into pyramid strength sets, so I kinda took the framework of some of his favorite workouts and put a little crossfit into it.  Rest in peace brother. 

Workout - "Stallone"

EMOM - Alternating minutes
Banded Deadlift +Chain Bench Press.  Add one rep every time until you can't push it anymore, then come back down 
(Example from today - 1,2,3,4,5,4,3,2,1)

- I did 275 + 60lbs of bands on deadlift and 185lbs + 60lbs of chains on bench press. went up to 5 reps and came back down.     

10-11-12 and 10-12-12

10-11-12
I crashed hard yesterday.  I slept for 12 hours on Wednesday and Thursday night, and I had pulled a muscle in my shoulder.  I took the day off.  Felt way better this morning

10-12-12
Friday- MAP Run + MAP Row + Squats 
5 sets; rest 60 sec b/w
Run 600m
- 2:27 / 2:34 / 2:45 / 3:01 / 3:05
+
5 sets; rest 60 sec b/w
Row 600m
- 2:19 / 2:27 / 2:25 / 2:25 / 2:22
+
5 sets EMOM with a 30 double under buy in each time
225lbs + 60lb chains 3 reps 
225lbs + 60lb chains 3 reps 
275lbs + 60lb chains 3 reps
275lbs + 60lb chains 3 reps
315lbs + 60lb chains 1 reps   

Comments - Adding an extra 2000m to the MAP made things interesting.  I pushed it as hard as I could.  I was happy with rowing, the last two sets of running was tougher.        

10-10-12

Thursday- Jumping +  Cl & J Stamina

A. OH Med Ball Toss- 1ME/min for 10 min

- Complete

B. Push Jerk- AMRAP @ 185 x 3; rest 3 min

- 10/9/6

C. Squat Clean- 10 TnG x 4; rest 2 min

- 135 / 155 / 155 / 155 

 

Comments - Kinda low energy today, but I had to adjust and put my rest day tomorrow because I won't have a car tomorrow.  High rep squat cleans are a grind, but I have gotta get better at them.  Going to sleep good tonight. 

10-9-12

Tuesday- IWT (heavy bending) + HSPU Work

4 sets; rest 3 min

7 TnG Power Clean @ 205

Run 400m

- 1:45 / 1:45 / 1:53 / 2:08

+

4 sets; rest 3 min

7 TnG Dead Lift @ 315

Row 500m

- 2:15 / 2:20 / 2:20 / 2:15

 

Comments - Power clean felt good and light until the last 3 reps of the last set.  I had to kind of slow it down to make sure I got the reps.  Still really like this style of training, it pushes me hard.  I except myself to do well in these too.  It was nice running alongside some other folks today (the class did Nancy today).  

 

Food

- Almonds and cranberries

- Pork loin and veggies

- Almonds and cranberries

- NO Xplode 

- Workout with 20 grams of BCAAs

- Almond milk and Syntha - 6 shake (really happy to have Syntha-6 back)

- Sweet potatoes and chicken with some feta cheese 

10-8-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- 1.1.1 x 3; rest 4 min (no fails)

- 185/185/205 (Wasn't quite feeling snatch this morning, really wanted 215 for 3.  I think if I had come in later in the day I could have.)

C. Muscle Ups- max reps in 4 min

- 7 reps - less than last week, these are still kinda variable for me.

D1. Wtd Pull Ups @ 22X2; 2 reps x 3; rest 10 sec

- Complete @ 53lbs

D2. Wtd Ring Dips @ 22X2; 2 reps x 3; rest 10 sec

- Complete @ 53lbs 

D3. Gymnastics Kipping Pull Ups; amrap x 3; rest 10 sec

- 24/21/20

D4. Clapping Push Ups; amrap x 3; rest 2 min

- 20/16/13

+

20 mins Z1 run with wife.
- Complete 

Comments - The last body weight exercises were much improved from last week.  Hopefully good muscle ups are around the corner.  Not very concerned about snatch not going the way I wanted it to today.  Some days you kill it, other days you don't.  Brett is wanting to run with me a couple days a week, I will keep the intensity low and work on my technique and breathing, at least until she starts wanting to really push it.  If that happens, I'll readjust when we are running together.

Food

- Almond, cranberries, NO Xplode

- Smoothie King (out of protein powder that isn't soy cased, getting some soon)

10-6-12

Saturday - Functional Fitness + Aerobic Tester

2 hours of moving a buddy out of his house

+ 

21-18-15-12-9-6-3

Thrusters, 75lbs

Pull Ups

- 7:29 - Pretty pleased with this.  Coach told me afterwards it was supposed to be sub 8.  I feel like I am much better at these workouts if I intentionally make myself relax.  It lowers my heart rate.  I also counted breathes between transitions, which I think I will make a habit of.  Example - 4 breathes and then start.

 

Food

- Chicken and sweet potatoes

- No Xplode

Workout

- Post Workout Shake 

Food comments - Going to start incorporating BCAAs into my training next week.  Drink before, during and after the workout.

10-5-12

Friday- MAP Run + MAP Row

5 sets; rest 60 sec b/w

Run 400m

- 1:27, 1:32, 1:38, 1:45, 1:45

+

5 sets; rest 60 sec b/w

Row 400m
- 1:18, 1:26, 1:30, 1:31, 1:32

Comments - Felt pretty good today.  Tried to push it hard and remain as consistent as I could.  I was pleased more with the rowing than the running, but I do feel like my running is getting better.  

Food
- NO Xplode - 30g carbs - 120 calories
- Shake  

10-4-12

Thursday- Jumping +  Cl & J Stamina

A. Standing Triple Jump- 1 ME for 5 min- EMOM

- Complete, takes some coordination.  Had to work on making sure I didn't do the last jump with both feet.  Felt it in my abs more than anything.

 

B. Push Jerk.Split Jerk.Behind Neck Jerk- 1.2.3 x 3; rest 3 min

- I overdid this.  I thought it was supposed to be a more strength than technique.

185/225/ 245 (only 1 back jerk and had to rerack between front to back jerks because the transition was hurting my back, trying to be smart.)   

 

C. Squat Clean- 2 TnG w/ 235 EMOM for 10 min
- Complete, felt great.  I think may have done 11 sets, but the more the merrier. 

+

Conjugate training - 16 minutes alternating every minute between 
A) Bench Press @185lbs + 60lbs of chains
B) Weight GH Situps - 5 reps (first set was 15, two and three were 25, last 5 sets were 45lbs)
- Complete, felt good.  Needed to work off some steam from school.  Getting in there and moving around is one of my few releases.  Thanks for letting do some extra work today, Coach.

Comments - Body composition is improving, pretty pleased with that.  Sitting around 210lbs.  Feeling pretty good, energy levels are a little low.  I think that is just stress induced though. 

Food
- 4 eggs with feta cheese and a glass of almond milk (24g of fat 30g of carbs 28g protein) -  448 calories
- Almonds (14g fat, 6g of carbs, 6g protein) and cranberries (13 carbs for a cup) - 230 calories 
- NO Xplode - 30 carbs - 120 calories 
- Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein 
- Thai Beef, Rice, Coconut oil, Green Curry - 815 calories - 15 grams of fat, 100 grams of carbs, 70 grams of protein 

Total - 2281 calories - 73g of fat, 236g carbs, 139g of protein - Need more protein.  

10-3-12

Wednesday- Swim + Mobility

Swim 50m/90 sec x 12
 - Complete - Low 30s (sets 3 and 12), all under 35 seconds

Comments - Really pushed it on the last set.  Trying to learn how to finish strong. 

10-2-12

Tuesday- IWT (heavy bending) + HSPU Work

4 sets; rest 3 min

6 TnG Power Clean @ 205

Run 400m

- 2:15 / 2:10 / 2:15 / 2:19

+

4 sets; rest 3 min

6 TnG Dead Lift @ 315

Row 500m
- 2:15 / 2:18 / 2:17 / 2:22

Comments - Felt pretty good.  I ran out the front door of the gym instead of the back which is why my running is longer (that, and the 6 power cleans).  I still really enjoy this style of training.  Pushed me hard. 

Food 
- 20 grapes (30g carbs) + NO Xplode (30 carbs) - 240 calories
Workout 
- Shake
- Chicken  

10-1-12

Monday- Jumping + Snatch + UB Vol

20 min Z1 run this morning

- Complete

Rest 8 hours

   

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- 1.1.1.1 x 3; rest 4 min (no fails)

- 155 / 185 / 205 

C. Muscle Ups- max reps in 4 min

- 11 reps

D1. Wtd Pull Ups @ 22X2; 3 reps x 3; rest 10 sec

- Complete - last set 2 reps + 1 rep @ 53lbs

D2. Wtd Ring Dips @ 22X2; 3 reps x 3; rest 10 sec

- Complete - last set 2 reps + 1 reps @ 53lbs

D3. Gymnastics Kipping Pull Ups; amrap x 3; rest 10 sec

- 21 / 14 / 13

D4. Clapping Push Ups; amrap x 3; rest 2 min
- 20 / 11 / 10

Comments - I liked this.  I felt great on snatch, and the upper body volume really worked me hard.  Pleased with the muscle ups, for now.  I am starting to get the hang of the gymnastics kip (can't believe I never really learned that skill), and the clapping push ups were good and tough, especially after the weighted dips.  Good day.  
 

9-28-12

Friday - Aerobic Tester

3 rounds for time

30 Cal Air Dyne

30 Burpees, jump and touch 6" above reach

 Time - 11:42 - Actually felt good.  My breathing never got out of control, and I maintained a consistent pace throughout.  Can't complain 

+
Westside Speed Work 

Squats 8 mins every minute on the minute squats

225 + 60lbs of chains 4 sets - 3 reps

275 + 60lbs of chains 2 sets - 3 reps 

275 + 60lbs of chains 2 sets - 2 reps

- Complete 

Food

- Sweet potato and chicken 

- Shake 

- Finish sweet potato and chicken 

9-27-12

Thursday - MAP Run + MAP Row

4 sets; rest 60 sec b/w

Run 400m

- 1:29 / 1:29 / 1:35 / 1:38

+

4 sets; rest 60 sec b/w

Row 400m

- 1:23 / 1:29 / 1:29 / 1:31 

 + 

10 mins alternating every 30s between dynamic movements of

- 3 reps 185 bench press with 60lbs of chains 

- 3 reps 225 deadlift with orange resistance bands 

- Felt great, really fast.  Breathing never an issue.

Food

- NO Xplode - 30 carbs - 120 calories 

- Shake -  37g fat, 62g carbs, 52g protein - 841 calories  
- 4 eggs - 24g fat, 32g protein - 344 calories

9-26-12

Thursday- Jumping +  Cl & J Stamina

A. Single Leg Box Jumps- 3/leg x 3; rest 1 min b/w legs

- 20'' / 20'' / 24'' 

B. Split Jerk @ 225- 3 reps x 3; rest 2 min

- Good, fast, and light

C. Squat Clean @ 225- 30 reps for time

- 7:52 - limiting factor was leg fatigue, not breathing or pull.

Comments - Not sure what my time was supposed to be on the squat cleans, it was a good tough workout though.  I liked the single leg box jumps once I got over the anxiousness of falling on my face.  I am writing this the day after, I can't remember my food intake.  

9-25-12

Tuesday- IWT (heavy bending) + HSPU Work

4 sets; rest 3 min

5 TnG Power Clean @ 205

Run 400m

- 1:49 / 1:37 / 1:43 / 1:48

+

4 sets; rest 3 min

5 TnG Dead Lift @ 305

Row 2 min

- 533m / 525m / 525m / 550m

Comments - I loved this.  I really did. It was challenging, but incorporated stuff I love (heavy lifting) with stuff I am not so good at (aerobic).  It allowed me to push harder on the aerobic stuff because I knew I could get though the strength aspects quickly.  Awesome workout, pleased with results.

Food

- NO Xplode - 30 carbs - 120 calories 

Workout 

- Shake - 448 calories - 20 grams of fat - 32g grams of carbs - 35g of protein (switching to unsweetend almond milk

- Food at school (just eating on it during the day) - chicken and sweet potatoes  - 1270 calories - 30g of fat 100 carbs 150g of protein 

Finish the rest later 

 

9-24-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete 

B. Snatch Cluster- 1.1.1.1.1 x 3; rest 4 min (no fails)

- 155/185/185

C. Muscle Ups- max reps in 3 min

- 3 reps + 6 attempts - frustrating.  Working on these

D1. Strict Pull Ups into Gymnastics Kipping Pull Ups- Max reps x 3; rest 10 sec

- 8+6/9+5/8+4

D2. Ring Dips- max reps x 3; rest 2 min

- 21/20/21

 

Comments - Need this upper body gymnastics stuff.  Snatches and box jumps felt great.  Elbow still giving me some issues.

 

Food

- 5 eggs + feta cheese - 40g of fat and 50g of protein - 560 calories

- 30 grapes - 30 carbs - 120 calories

- NO Xplode - 30 carbs - 120 calories 

- Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein  

- Home made pizza with Brett 

Chicken and sweet potates 

Work out the numbers a little later

  

9-22-12

Saturday- MAP Multi High Intensity

12 min AMRAP

5 KBS, 70lbs

7 Wall Ball, 20lbs

9 Box Jumps, 24"

- 8+5 (compared to 8+2 on 8-12-12)

+

4 sets of 30s hypoxic sprints on Airdyne 

1 min off

4 sets of 30s hypoxic sprints on Airdyne

Comments - Well, it was a couple of more reps.  Wanted 9.  I didn't like the hypoxic sprints.  I felt like I would benefit more from pushing it harder with my legs than my lungs.  

Food

-NO Xplode - 30 carbs - 120 calories

-Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein 

-Turkey Sausage - 15g of fat - 24 grams of protein 
- Cheat meal for the week - Italian Dinner and Ice cream with Brett 

9-21-12

Pulled an all nighter for an exam today.  I did better than I expected to under the circumstances.  Going to sleep good night.

Speaking of which, I found this the other day.  Pretty interesting.
http://asjsm.tums.ac.ir/index.php/asjsm/article/view/156 
Shows that sleep deprivation does not decrease anerobic performance.  No excuses.


Friday- Lactate Endurance
AMRAP Muscle Ups in 5 min
12 full reps + 6 attempts - most chained together was 3 
+
500m row
rest 90 sec in straps
500m row
- 1:29 / 1:45 (compared to last time 6-6-12 of 1:31/1:49)  

Comments - Been a long week, really thankful for this being a transition / low volume week with tests going on.  Its been good to get out the house during test week and work out some steam, but not be crunched for time.  Ready to get back after it though.  Going to have to start tossing in more aerobic training into "extra stuff" with the Westside stuff I like doing so much.  I need to be committed to training weaknesses as hard as I train my strengths.  

Food
- Same as yesterday.  Keeping up with food has been tough today.  Going to have a big dinner tonight though, and I will update then

Breakfast - 3 eggs and almond milk (18g fat 30g carbs 21g protein - 366 calories)
Lunch - 5 eggs and almond milk (30g fat 30g carbs 35 grams of protein - 530 calories)
NO xplode - (30 grams of carbs - 120 calories)
Protein shake - - Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein  

9-20-12

Thursday- UB/Squat Stamina/Core Stamina

- Still feeling the elbow pain.  Kinda affected some of the movements, but it wasn't limiting enough to make a huge difference I don't think.

A1. Front Squat- 5 sets to build to a moderate single

- 135x5 / 225x5 / 275x2 / 300x1/ 315x1 (85 percent 1 RM)

A2. Push Press- 5 sets to build to a moderate single

- 135x5 / 155x3 / 185x2 / 205x1 / 225x1 (not sure, but I am betting about 85 percent here too)

+

20 Wall Ball/minute for up to 7 min

*if you can't complete 20 during the minute stop then

- 5 sets

+

7 HSPU/min for up to 7 min

*if you can't complete 7 HSPU/min stop then

- 4 sets and 5 reps

Comments - Strength work felt good.  I've been low energy this week with exams, but I still expected more from myself that what I got on the endurance stuff.  I'll keep working.

Food

- Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein  

- NO Xplode - 120 calories + 30 carbs 

- Post wod - Chicken and Pasta - 30 carbs - 20 grams of protein - 200 calories 
Lost track from here.  Have a huge exam tomorrow, and forgot to document.  It wasn't good, not like I ate bad food, I just didn't eat much.  

9-18-12

Tuesday- MAP scenarios + Runs

10 min AMRAP

Row 2k

- 7:29 - new PR (11s PR - Last time was 7:40)

amrap Double Unders in remaining time

- 80 something double unders, had a hard time catching my breath.  

 

Food

- 4 eggs and cup of grapes - 416 calories -  24 grams of fat - 22 grams of carbs - 28 grams of protein 

- NO Xplode - 120 calories + 30 carbs 

Workout

- Post Workout shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein  

- Dinner and night snack (I am making a big pot of turkey and sweet potatoes, and I'll eat on it till bed.  Won't kill it in one sitting ) - 1312 calories - 56 grams of fat - 102 carbs - 100 grams of protein 

 

Total - 2516 calories - 100 grams of fat - 241gram of carbs - 163 grams of protein 

Needed more protein than that today, and need to work on distribution throughout the day more.   

9-17-12

Squat Snatch- build to easy single fast (not 1RM)

- 135x3 / 185x3 / 205 - felt clean and fast, hips are still a little sore.

+

77% of 1RM

20 reps squat snatch for time

- 5:23 @ 180lbs - About 4 reps a minute, I won't complain too much.  Not sure what is "good" here though.  Missed rep 20, only missed rep, got it on the second pull.  Elbow is still giving me some issues, need to train with the brace on and keep icing it.  My energy level was really high though today.  I felt pumped up to be there.  

Food
Comments - Okay, so I'm with Coach on this.  I am going to crank up the calories to globo gym rat days and see what happens.  I thought about it today, and I started gaining weight after I started pushing more towards paleo.  I think the calorie reduction has actually hurt me, instead of helping.  So lets give this a go.  Worst case scenario is I put on some more weight and suck at gymnastics movements (so, you know ... the same as it is right now.) 

- Breakfast - 4 eggs with olive oil and almond milk - 41g fat 28g protein 40g carbs - 620 calories  - Low energy levels after this.
- Lunch - 4 chicken tenders  + 30 grapes - 80grams of protein + 30 grams of carbs - 660 calories - Energy levels got much better.
Workout
PostWOD - Almond milk and three chicken tenders - 550 calories - 40g carbs and 60 grams of protein - energy levels dipping a bit, but I am hopped up on caffiene and adderoll for my exams so...
- Dinner - "Off Season Special" - Two scoops of protein powder, 2 cups of whole milk, 1 scoop of almond butter, 10 grams of creatine - My training buddy in college and I used to call this the "Be Big Drink."  Drank it every night before bed ... I weighed less then, something to think about .. but I think Off Season Special is more appropriate for crossfit - 690 calories - 28 grams of fat - 64 grams of carbs - 57 grams of protein

Daily total - 2520 calories - 56 grams of fat - 204 grams of carbs - 225 grams of protein 
Nice distribution, still needing about 500 more calories though, I think.  Maybe start and end the day with milk, or some other high calorie food. .

9-16-12

Rest Day

So Coach Mike and I are going to do some evaluating.  We are going to do a tester week and start recording my food intake with more detail (calories, carbs ect ect).  Ill start with Sunday and hopefully be able to make it happen from there.

Breakfast - 4 eggs + 1/2 cup of blueberries
- (410 calories 28 grams of fat and 28 grams of protein + 7 grams of carbs)
Lunch - 1.5 cups of sweet potatoes + 5 strips of chicken
Snack - .5 cup of sweet potatoes + 1 strip of chicken + 1.5 cup of almond milk + olive oil
- (total for lunch and snack - 120 carbs + 1300 calories + 122 grams of protein + 38 grams of fat - I think for olive oil)
Dinner - 5 eggs + 1/2 cup of blueberries
- (500 calories - 35 grams of fat and 35 grams of protein + 7 grams of carbs) 

2210 calories - 101 grams of fat - 185 grams of protein + 134 grams of carbs for the day
- Ok coach, I am starting to see what you mean now.

Energy Levels - My energy was pretty low today.  It really could be a combination of things including my lack of calories.  I have 5 tests next week, I just got off the garage games.  It wasn't lack of sleep though, that's for sure, although it may be later this week. 

Garage Games

First, let me say I had a great time today.  It was a really well run event, and the workouts were great.  All of the volunteers, Coach Mike, and whoever else had a hand in running the games today did such an incredible job.  

Second let me say this.  I hate excuses.  I really do.  I don't want to hear why stuff didn't work out for you, I want to see results.  Everybody is sore, everybody has to do the workout, everybody has some kind of limitation.  My limitation this week was my arm.  When the reps increased, my elbow started fading.  I wasn't hurting (the brace made sure of that) but I definitely had some weakness.  But hey, I gave it all I had.  Was I pleased? No, not at all, but did I learn alot and have a ton of fun?  Yea, I really did.  I am documenting my thoughts on this to get better, not to give excuses.  

Event - 1 - 5 mins to find 1RM Clean and Jerk - 295lbs - felt awesome, moved well.  This is where I make my money, so I was happy.

2 min break

Event 2 - 21 - 19 - 15 - 12 GH Situps and Pullups - 8:00 - Felt ok, placed somewhere in the high teens on this guy.

Event 3 - 200m run + 15 thursters @ 95lbs + 25 box jumps + 15 thrusters + 200m run - 6:00 (with some change I can't remember) - started falling off here, fatigue and weakness started setting in.  I got this at 4:45 last week, so I wasn't happy with the time.

Event 4 - The major drop off - 50 burpees + 30 KBS + 400m Run + 50 Goblet Lunges + 400m Run + 30 KBS + 50 Burpees - DNF (18 min time cap) - Really frustrating.  I was limited by holding the kettlebell.  The first 50 burpees felt pretty dang good, but I was apprehensive to start the KBS.  Only broke up the first set by a little, then fell to pieces on the Goblet squats.  I could only hold it for about 5 reps, because of the weakness in my arm.  I did way way better on this last week, I got 14:45.  

So all in all, the fatigue of back to back workouts with the stress put on my arm held me back.  I want to be good at this, I really do. I want to keep pushing and fighting to get better everyday.  Looking forward, not looking back.  I need to work on dropping weight, I need to get back under 200lbs and keep my strength and building my aerobic base and anaerobic endurance.  In the words of some of my favorite athletes

"Onward" - James Fitzgerald
“Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you want it. And when you are there, you will want it higher." - Chris Spealler  

9-12-12

Wednesday- Swim + Mobility

50 m swim every 2 min for 30 min

- Complete, all sub 35s

+

Hamstring Mobility Work- 10 min

- Complete 

 

Food

- NO Xplode

Workout

- 5 eggs, turkey pepperoni, feta cheese

- Almonds and cranberries

- Turkey Sausage 

9-11-12

Tuesday- MAP scenarios + Runs

5 sets; rest 1 min

10 Thrusters, 95lbs

10 Box Jumps

- 35s / 36s / 45s / 53s / 55s

+

5 sets; rest 1 min

Run 60 sec

- Complete, ran the same distance on all of these (ballpark would be around 250m+)

Food

- NO Xplode, almonds and cranberries

Workout

- Protein shake 

- Almonds and cranberries

- beef and veggies

- Turkey Sausage
- Blueberries
- Lots of Ham 

9-10-12

Week 3 of 3 prepping for GG

Monday- Clean & Jerk Intense + Tester

A. Clean & Jerk- build to 265 for a single

- 135x3 / 185 / 205 / 225 / 245 / 265

B. Clean & Jerk @ 80%- 2 reps/min for 5 min

- Complete, not as easy as it should have been.

+

3 rounds for time

10 Pull Ups

10 GH Sit Ups

- 1:47

Comments - Good news, bad news.  Good news is that my arm feels way better.  My pullups felt pretty great and fast.  Bad news, if I have a really, really tight right hamstring.  It messed with me during my cleans.  I'll get it all worked out before the weekend though.

Food

- Turkey pepperoni and NO Xplode 

Workout

- 4 eggs, feta cheese, almond milk 

- Almonds and cranberries

- Beef and veggies 

- Peanut butter cookies - They are my favorite, Brett made them for me for test week.  They are sooo flipping good.
- Crawfish etoufee

9-8-12

Saturday- MAP Multi High Intensity + Conjugate Squats

5 min @ high effort

5 Ring Dips

10 Sit Ups

15 Double Unders

- 7 + 5

3 min rest

5 min @ high effort

10 Wall Ball, 25lbs (all the 20lbs ball were being used) - 11ft Target

20 Double Unders

- 6 rounds

3 min rest

5 min @ high effort

10 KBS, 53lbs

10 Box Jumps, 24"

- 6 rounds

3 min rest

5 min @ high effort

5 Burpees

5 Toes to Rings

- 7 rounds

3 min rest

5 min @ high effort

5 Ring Dips

10 Sit Ups

15 Double Unders-- 

- 6 rounds

 +

15 mins rest

+ 

4 mins EMOM 3 reps dynamic squats @ 225lbs + 60lbs of chains 

6 mins EMOM 3 reps dynamic squats @ 275lbs + 60lbs of chains

Comments - Felt really good today.  The high intensity map felt surprisingly good (with the exception of T2B and Burpees, I just felt like I was transitioning really slow.)  Squats felt great.  Ready for next weekend!

Food (since we have started this garage games prep, I can't eat enough food.  I am literally hungry every 2 hours.)

- NO Xplode and Turkey Sausage

Workout 1

- 4 eggs, 4 strawberries, feta cheese and bell peppers

- Almond milk
- 5 eggs and feta cheese