WOD:
Snatch 62 x 1 x 7, 63 x 1, 64 x 1, 65 x 1
Clean & Jerk 86 x 1 x 6
Back Squat 137 x 5 x 3
Pull-ups 7, 6, 5
Tuesday, November 10, 2009
Friday, November 6th
WOD:
Snatch 60 x 1, 65 x 1, 68 x 1, 70 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 83 x 1, 84 x 1, 85 x 1
Back Squat 160 x 1 x 3
Snatch 60 x 1, 65 x 1, 68 x 1, 70 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 83 x 1, 84 x 1, 85 x 1
Back Squat 160 x 1 x 3
Wednesday, November 04, 2009
BW = ?
WOD:
Snatch + 3 Overhead Squats 60 x 3 x 4
Overhead Press 62 x 5 x 3
Glut-Ham Raise 10, 8, 6
Roman Chair Sit-up 10kg x 10, 8, 6
Nutrition:
0600: Venti Americano.
0900: 5 Mini Crustless Quiche. 2 cups Whole Milk.
1200: Tall Breve Eggnog Latte.
1330: 1 serving Italian Chicken Salad. 1 Fuji Apple.
2000: Jalisco's: Chips & Salsa. Steak Quesadilla. 3 Soft Tacos (Beef Tongue, Chicken, Chorizo). 1 Margarita.
WOD:
Snatch + 3 Overhead Squats 60 x 3 x 4
Overhead Press 62 x 5 x 3
Glut-Ham Raise 10, 8, 6
Roman Chair Sit-up 10kg x 10, 8, 6
Nutrition:
0600: Venti Americano.
0900: 5 Mini Crustless Quiche. 2 cups Whole Milk.
1200: Tall Breve Eggnog Latte.
1330: 1 serving Italian Chicken Salad. 1 Fuji Apple.
2000: Jalisco's: Chips & Salsa. Steak Quesadilla. 3 Soft Tacos (Beef Tongue, Chicken, Chorizo). 1 Margarita.
Tuesday, November 3rd
BW = ?
WOD:
Rest Day
Nutrition:
0600: Venti Americano.
0800: 5 Mini Crustless Quiche.
1200: 4oz Oven Roasted Turkey, 4oz Havarti. 2 cups Whole Milk.
1630: 1 serving Italian Chicken Salad. 1 Fuji Apple.
2100: 1 serving Squash Chili.
WOD:
Rest Day
Nutrition:
0600: Venti Americano.
0800: 5 Mini Crustless Quiche.
1200: 4oz Oven Roasted Turkey, 4oz Havarti. 2 cups Whole Milk.
1630: 1 serving Italian Chicken Salad. 1 Fuji Apple.
2100: 1 serving Squash Chili.
Monday, November 02, 2009
BW = ?
WOD:
Snatch 60 x 1 x 10, 61 x 1, 62 x 1, 63 x 1
Clean & Jerk 80 x 1 x 4, 85 x 1, 90 x 1, 95 x 1
Back Squat 130 x 5, 134 x 5, 136 x 5
Nutrition:
0600: Venti Americano.
0900: 5 Mini Crustless Quiche w/ Bacon, Portabella Mushrooms, Feta Cheese. 1 Fuji Apple. 2 cups Whole Milk.
1530: 1 serving Italian Chicken Salad. 2 cups Whole Milk.
2100: 1 serving Squash Chili.
WOD:
Snatch 60 x 1 x 10, 61 x 1, 62 x 1, 63 x 1
Clean & Jerk 80 x 1 x 4, 85 x 1, 90 x 1, 95 x 1
Back Squat 130 x 5, 134 x 5, 136 x 5
Nutrition:
0600: Venti Americano.
0900: 5 Mini Crustless Quiche w/ Bacon, Portabella Mushrooms, Feta Cheese. 1 Fuji Apple. 2 cups Whole Milk.
1530: 1 serving Italian Chicken Salad. 2 cups Whole Milk.
2100: 1 serving Squash Chili.
Sunday, November 01, 2009
BW = ?
WOD:
Rest Day
Nutrition:
1030: Venti Americano w/ Cream.
1230: Blue Star Cafe: Top Gun Scramble w/ extra Bacon (3 Eggs, Bacon, Spinach, Jack Cheese, Sour Cream, Avocado, Pico de Gallo). Side of Fruit. Toast w/ Jam. 1 Bloody Mary.
1530 - 1830: Several pieces of Elk Jerky. A few peanut butter cups. 2 Beer.
2100: 1 serving Italian Chicken Salad. 2 cups Whole Milk.
WOD:
Rest Day
Nutrition:
1030: Venti Americano w/ Cream.
1230: Blue Star Cafe: Top Gun Scramble w/ extra Bacon (3 Eggs, Bacon, Spinach, Jack Cheese, Sour Cream, Avocado, Pico de Gallo). Side of Fruit. Toast w/ Jam. 1 Bloody Mary.
1530 - 1830: Several pieces of Elk Jerky. A few peanut butter cups. 2 Beer.
2100: 1 serving Italian Chicken Salad. 2 cups Whole Milk.
Saturday, October 31st
BW = ?
WOD:
Rest Day
Nutrition:
1030: 2 cups Cottage Cheese. 3oz Macadamia Nuts.
1530: The Ram: Extreme Stadium Burger (1lb Patty, Cheese, Bacon, Mushrooms, Mayo). 1 bowl Chicken Tortilla Soup. 1 Bloody Mary. 3oz Beer.
2030 - 0100: Assorted Cheeses. Chips w/ Guacamole & Salsa. Crostinis w/ Chipotle Dip. Grapes. Shrimp. 3 Beers. 1 glass Champagne.
WOD:
Rest Day
Nutrition:
1030: 2 cups Cottage Cheese. 3oz Macadamia Nuts.
1530: The Ram: Extreme Stadium Burger (1lb Patty, Cheese, Bacon, Mushrooms, Mayo). 1 bowl Chicken Tortilla Soup. 1 Bloody Mary. 3oz Beer.
2030 - 0100: Assorted Cheeses. Chips w/ Guacamole & Salsa. Crostinis w/ Chipotle Dip. Grapes. Shrimp. 3 Beers. 1 glass Champagne.
Friday, October 30, 2009
BW = ?
WOD:
Snatch 60 x 1, 63 x 1, 65 x 1, 67 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 92 x 1
Back Squat 140 x 2, 143 x 2 x 2
Bench Press 92 x 3, 90 x 3, 86 x 5
Nutrition:
0900: 5 Mini Crustless Quiche.
1600: 4oz Turkey Pastrami, 4oz Havarti. 5oz Fig Loaf. 2oz Macadamia Nuts. 2 cups Whole Milk.
2100: Two Bells Tavern: Shared Hummus Appetizer w/ Pita Bread & Mixed Veggies. Burger w/ Sauteed Mushrooms & Cheese. 1 bowl Navy Bean & Ham Soup. 1 Beer.
WOD:
Snatch 60 x 1, 63 x 1, 65 x 1, 67 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 92 x 1
Back Squat 140 x 2, 143 x 2 x 2
Bench Press 92 x 3, 90 x 3, 86 x 5
Nutrition:
0900: 5 Mini Crustless Quiche.
1600: 4oz Turkey Pastrami, 4oz Havarti. 5oz Fig Loaf. 2oz Macadamia Nuts. 2 cups Whole Milk.
2100: Two Bells Tavern: Shared Hummus Appetizer w/ Pita Bread & Mixed Veggies. Burger w/ Sauteed Mushrooms & Cheese. 1 bowl Navy Bean & Ham Soup. 1 Beer.
Thursday, October 29th
BW = ?
WOD:
Rest Day
Nutrition:
0900: 5 Mini Crustless Quiche.
1400: 1 serving Sonoma Chicken Salad.
1630: 4oz Turkey Pastrami, 4oz Havarti. 2oz Macadamia Nuts. 5oz Fig Loaf. 2 cups Whole Milk.
2100: ~12oz Steak. ~6oz Sauteed Chantrelle Mushrooms. 1 Beer.
WOD:
Rest Day
Nutrition:
0900: 5 Mini Crustless Quiche.
1400: 1 serving Sonoma Chicken Salad.
1630: 4oz Turkey Pastrami, 4oz Havarti. 2oz Macadamia Nuts. 5oz Fig Loaf. 2 cups Whole Milk.
2100: ~12oz Steak. ~6oz Sauteed Chantrelle Mushrooms. 1 Beer.
Wednesday, October 28, 2009
0530: BW = 185lbs
WOD:
Sots Press 22 x 3, 24 x 3, 26 x 3
Back Squat 105 x 5 x 3
Overhead Press 60 x 5 x 3
Nutrition:
0900: 5 Mini Crustless Quiche.
1200: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 1 Fuji Apple. 2 cups Whole Milk.
1630: 1 serving Sonoma Chicken Salad.
2100: El Guadalajara: A Few Chips w/ Salsa. Steak Quesadilla w/ Sour Cream & Guacamole. 1 small Margarita.
WOD:
Sots Press 22 x 3, 24 x 3, 26 x 3
Back Squat 105 x 5 x 3
Overhead Press 60 x 5 x 3
Nutrition:
0900: 5 Mini Crustless Quiche.
1200: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 1 Fuji Apple. 2 cups Whole Milk.
1630: 1 serving Sonoma Chicken Salad.
2100: El Guadalajara: A Few Chips w/ Salsa. Steak Quesadilla w/ Sour Cream & Guacamole. 1 small Margarita.
Tuesday, October 27, 2009
0530: BW = 187lbs
WOD:
Rest Day
Nutrition:
0900: 3oz Smoked Turkey Breast, 3oz Havarti Cheese, 2oz Macadamia Nuts.
1400: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 2 cups Whole Milk. 1 Fuji Apple.
2100: 1 serving Sonoma Chicken Salad.
WOD:
Rest Day
Nutrition:
0900: 3oz Smoked Turkey Breast, 3oz Havarti Cheese, 2oz Macadamia Nuts.
1400: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 2 cups Whole Milk. 1 Fuji Apple.
2100: 1 serving Sonoma Chicken Salad.
Monday, October 26, 2009
BW = ?
WOD:
Snatch + Drop Snatch 57 x 1 x 10
Power Clean + Clean + Hang Clean + Jerk 75 x 1 x 6
Back Squat 127 x 5 x 3
Nutrition:
0900: 2 cups Cottage Cheese. 2oz Macadamia Nuts.
1600: 4oz Smoked Turkey Breast, 4oz Havarti Cheese. 2oz Macadamia Nuts. 1 Fuji Apple.
2100: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 2 cups Whole Milk.
WOD:
Snatch + Drop Snatch 57 x 1 x 10
Power Clean + Clean + Hang Clean + Jerk 75 x 1 x 6
Back Squat 127 x 5 x 3
Nutrition:
0900: 2 cups Cottage Cheese. 2oz Macadamia Nuts.
1600: 4oz Smoked Turkey Breast, 4oz Havarti Cheese. 2oz Macadamia Nuts. 1 Fuji Apple.
2100: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 2 cups Whole Milk.
Friday, October 23, 2009
BW = ?
WOD:
Snatch + Drop Snatch 40 x 3, 50 x 3, 55 x 3
Snatch 60 x 1 x 3
Clean & Jerk 75 x 1, 80 x 1, 85 x 1, 86 x 1, 87 x 1
Back Squat 130 x 3, 134 x 3, 136 x 3
Nutrition:
1030: 8oz Roast Beef, 4oz Havarti, 2oz Macadamia Nuts.
1630: ~3oz Elk Jerky. 2oz Macadamia Nuts.
2100: Village Sushi: 24 pieces assorted Sashimi. 3 rolls (20 pieces). 1 large Sapporo Beer.
WOD:
Snatch + Drop Snatch 40 x 3, 50 x 3, 55 x 3
Snatch 60 x 1 x 3
Clean & Jerk 75 x 1, 80 x 1, 85 x 1, 86 x 1, 87 x 1
Back Squat 130 x 3, 134 x 3, 136 x 3
Nutrition:
1030: 8oz Roast Beef, 4oz Havarti, 2oz Macadamia Nuts.
1630: ~3oz Elk Jerky. 2oz Macadamia Nuts.
2100: Village Sushi: 24 pieces assorted Sashimi. 3 rolls (20 pieces). 1 large Sapporo Beer.
Thursday, October 22nd
BW = ?
WOD:
Rest Day
Nutrition:
1200: 5 Eggs, 3tbsp Butter, ~4oz Chantrelle Mushrooms, 5 slices Bacon. 1 Fuji Apple.
1700: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.
2100: 1.5 cups Cottage Cheese, 2oz Marcona Almonds, 1 Honeycrisp Apple.
WOD:
Rest Day
Nutrition:
1200: 5 Eggs, 3tbsp Butter, ~4oz Chantrelle Mushrooms, 5 slices Bacon. 1 Fuji Apple.
1700: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.
2100: 1.5 cups Cottage Cheese, 2oz Marcona Almonds, 1 Honeycrisp Apple.
Wednesday, October 21, 2009
BW = ?
WOD:
Learning to Split: Used a dumbell to learn how to split snatch. Split both ways with dumbell in either arm, increased weight up to a 40lb dumbell
3 Rounds, un-timed:
Side Sled Drag @ 50kg, ~100m
12 Glut-Ham Raises
12 Hamstring Sit-ups
Nutrition:
1130: 4 Eggs, 2tbsp Butter, 2tbsp Tapenade, 3 slices Bacon.
1630: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.
2100: ~14oz Steak, ~6oz Sauteed Chantrelle Mushrooms & Onions.
WOD:
Learning to Split: Used a dumbell to learn how to split snatch. Split both ways with dumbell in either arm, increased weight up to a 40lb dumbell
3 Rounds, un-timed:
Side Sled Drag @ 50kg, ~100m
12 Glut-Ham Raises
12 Hamstring Sit-ups
Nutrition:
1130: 4 Eggs, 2tbsp Butter, 2tbsp Tapenade, 3 slices Bacon.
1630: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.
2100: ~14oz Steak, ~6oz Sauteed Chantrelle Mushrooms & Onions.
Tuesday, October 20, 2009
A New Man
Got married over the weekend, hence the lack of posts over the last few days. Still recovering from the whirlwind of a weekend that it was, will resume normality tomorrow.
Thursday, October 15, 2009
Wednesday, October 14, 2009
Tuesday, October 13, 2009
0530: BW = 184lbs
WOD:
Rest Day
Nutrition:
0800: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.
1100: 5 Mini Crustless Quiche.
1630: 1 serving Spaghetti Squash w/ Chicken Sausage & Marinara.
2100: 10oz Salmon. ~4oz Sauteed Chantrelle Mushrooms. Mixed Greens Salad w/ Bell Peppers, Cheddar Cheese, Olive Oil/Red Wine Vinegar Dressing.
WOD:
Rest Day
Nutrition:
0800: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.
1100: 5 Mini Crustless Quiche.
1630: 1 serving Spaghetti Squash w/ Chicken Sausage & Marinara.
2100: 10oz Salmon. ~4oz Sauteed Chantrelle Mushrooms. Mixed Greens Salad w/ Bell Peppers, Cheddar Cheese, Olive Oil/Red Wine Vinegar Dressing.
Monday, October 12, 2009
0530: BW = 184.6lbs
WOD:
Snatch 59 x 1 x 15 (EMOM)
Clean & Jerk 80 x 1 x 8 (EMOM)
Back Squat 132 x 5 x 3
Nutrition:
0800: 4 slices Paleo Blueberry Bread (Almond flour instead of Wheat flour). ~4oz Beef Jerky.
1200: 5 Mini Crustless Quiche (Portabella Mushrooms, Bacon, Feta Cheese). 8oz Strawberries.
1600: 1 serving Spaghetti Squash w/ Chicken Sausage & Marinara. 1 Asian Pear.
2100: 8oz Salmon. ~4oz Sauteed Chantrelle Mushrooms. Mixed Greens Salad w/ Bell Peppers, Cheddar Cheese, Olive Oil/Red Wine Vinegar Dressing.
WOD:
Snatch 59 x 1 x 15 (EMOM)
Clean & Jerk 80 x 1 x 8 (EMOM)
Back Squat 132 x 5 x 3
Nutrition:
0800: 4 slices Paleo Blueberry Bread (Almond flour instead of Wheat flour). ~4oz Beef Jerky.
1200: 5 Mini Crustless Quiche (Portabella Mushrooms, Bacon, Feta Cheese). 8oz Strawberries.
1600: 1 serving Spaghetti Squash w/ Chicken Sausage & Marinara. 1 Asian Pear.
2100: 8oz Salmon. ~4oz Sauteed Chantrelle Mushrooms. Mixed Greens Salad w/ Bell Peppers, Cheddar Cheese, Olive Oil/Red Wine Vinegar Dressing.
Sunday, October 11, 2009
0900: BW = 185.2lbs
WOD:
Rest Day
Nutrition:
1100: Arnie's: Olympic Omelette (Ham, Sausage, Cheddar Cheese, Mushrooms, Onions, Bell Peppers, Sour Cream). 1 glass Orange Juice. Various Pieces of Fruit.
1800: Cheesecake Factory: Steak Diane (10oz of Steak, Peppercorn Sacue w/ Mushrooms). Caesar Salad.
WOD:
Rest Day
Nutrition:
1100: Arnie's: Olympic Omelette (Ham, Sausage, Cheddar Cheese, Mushrooms, Onions, Bell Peppers, Sour Cream). 1 glass Orange Juice. Various Pieces of Fruit.
1800: Cheesecake Factory: Steak Diane (10oz of Steak, Peppercorn Sacue w/ Mushrooms). Caesar Salad.
Saturday, October 10, 2009
0730: BW = 183.8lbs
WOD:
Rest Day
Nutrition:
1130: 4 Eggs, 2tbsp Butter, 2oz Sour Cream, Salsa. 3.5 slices Bacon.
1630: The Ram: Cobb Salad (Diced chicken, avocado, chopped hickory smoked bacon, chopped boiled egg, crumbled gorgonzola, tomato, shredded iceberg lettuce, blue cheese dressing).
2130: 6 "slices" of Paleo Pizza (Almond Flour Crust, Tomato Sauce, Mozzarella Cheese, Pepperoni, Mushrooms).
WOD:
Rest Day
Nutrition:
1130: 4 Eggs, 2tbsp Butter, 2oz Sour Cream, Salsa. 3.5 slices Bacon.
1630: The Ram: Cobb Salad (Diced chicken, avocado, chopped hickory smoked bacon, chopped boiled egg, crumbled gorgonzola, tomato, shredded iceberg lettuce, blue cheese dressing).
2130: 6 "slices" of Paleo Pizza (Almond Flour Crust, Tomato Sauce, Mozzarella Cheese, Pepperoni, Mushrooms).
Friday, October 09, 2009
0530: BW = 182.6lbs
WOD:
Snatch 60 x 1, 62 x 1, 64 x 1
Clean & Jerk 80 x 1, 84 x 1, 86 x 1
Back Squat 146 x 1 x 3
Deadlift 150 x 5
Nutrition:
0800: 2 cups Fage Total Yogourt.
1130: 6oz Ground Beef, 2oz Sour Cream, 1oz Cheddar Cheese, Salsa, Romaine.
1600: 3oz Deli Ham, 1oz Smoked Turkey Breast, 4oz Havarti.
2100: The Park Pub: Pub Burger w/o Bun, w/ extra Patty, Mayo & Sauteed Mushrooms. 9 Chicken Wings.
WOD:
Snatch 60 x 1, 62 x 1, 64 x 1
Clean & Jerk 80 x 1, 84 x 1, 86 x 1
Back Squat 146 x 1 x 3
Deadlift 150 x 5
Nutrition:
0800: 2 cups Fage Total Yogourt.
1130: 6oz Ground Beef, 2oz Sour Cream, 1oz Cheddar Cheese, Salsa, Romaine.
1600: 3oz Deli Ham, 1oz Smoked Turkey Breast, 4oz Havarti.
2100: The Park Pub: Pub Burger w/o Bun, w/ extra Patty, Mayo & Sauteed Mushrooms. 9 Chicken Wings.
Thursday, October 08, 2009
0530: BW = 184.4lbs
WOD:
Rest Day
Nutrition:
0900: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.
1230: 5 Mini Crustless Quiche. 1 Fuji Apple.
1630: 4oz Smoked Turkey Breast. 4oz Havarti Cheese.
2100: 6oz Ground Beef, Romaine, Sour Cream, Salsa, Cheese.
WOD:
Rest Day
Nutrition:
0900: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.
1230: 5 Mini Crustless Quiche. 1 Fuji Apple.
1630: 4oz Smoked Turkey Breast. 4oz Havarti Cheese.
2100: 6oz Ground Beef, Romaine, Sour Cream, Salsa, Cheese.
Wednesday, October 07, 2009
0530: BW = 182.2lbs
WOD:
Front Squat 110 x 3 x 3
Overhead Press 60 x 4, 57 x 5, 57 x 4
Ab work
Still feel WEAK.
Nutrition:
0830: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.
1230: 5 Mini Crustless Quiche. 1 Fuji Apple.
1600: 1 serving Italian Chicken Salad.
2100: El Guadalajara: Beef Taco Salad w/ Lettuce, Bell Peppers, Mushrooms, Pico de Gallo, Sour Cream, Guacamole.
WOD:
Front Squat 110 x 3 x 3
Overhead Press 60 x 4, 57 x 5, 57 x 4
Ab work
Still feel WEAK.
Nutrition:
0830: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.
1230: 5 Mini Crustless Quiche. 1 Fuji Apple.
1600: 1 serving Italian Chicken Salad.
2100: El Guadalajara: Beef Taco Salad w/ Lettuce, Bell Peppers, Mushrooms, Pico de Gallo, Sour Cream, Guacamole.
Tuesday, October 06, 2009
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