Breakfast: 1/3 Melon, handful almonds
Lunch: ribs, chicken, beef
Saturday, June 20, 2009
6/19/09 Diet
Breakfast: Handful of almonds
Lunch: 6 chicken strips, 11 fries, 1 piece of toast
Afternoon snacks: 3 x 40cal organic fruit juice
Dinner: 1/3 lb hamburger patty, cheese
Dessert: 1/3 fudge brownie w/ ice cream
Dinner2: Chicken breast, chili dog (1 bite of the bun)
Lunch: 6 chicken strips, 11 fries, 1 piece of toast
Afternoon snacks: 3 x 40cal organic fruit juice
Dinner: 1/3 lb hamburger patty, cheese
Dessert: 1/3 fudge brownie w/ ice cream
Dinner2: Chicken breast, chili dog (1 bite of the bun)
Thursday, June 18, 2009
6/18/09 Diet
Breakfast: Bowl of cooked spinach, handful of cashews
Lunch: Grilled portobello mushrooms, grilled chicken, grilled vegetables, strawberries & melon
Afternoon: 2 Coronas
Dinner: Red, Hot, & Blue 5 meat dinner, bowl of chili
Lunch: Grilled portobello mushrooms, grilled chicken, grilled vegetables, strawberries & melon
Afternoon: 2 Coronas
Dinner: Red, Hot, & Blue 5 meat dinner, bowl of chili
Wednesday, June 17, 2009
6/17/09 Diet
Breakfast: 3 egg omelet (w/ spinach, mushrooms, onion, cheese, tomatoes)
Lunch: Hamburger (2 meat patties only, cheese, vegetables), hot dog, corn/onion salad
Evening Snack: Polish dog (1 bit of the bun, relish, cheese, onion, pickle), 2 pieces grilled chicken breast
Dessert: Bowl of fruit
Dinner: Grilled chicken, bowl of cooked spinach
Lunch: Hamburger (2 meat patties only, cheese, vegetables), hot dog, corn/onion salad
Evening Snack: Polish dog (1 bit of the bun, relish, cheese, onion, pickle), 2 pieces grilled chicken breast
Dessert: Bowl of fruit
Dinner: Grilled chicken, bowl of cooked spinach
6/16/09 Diet
Breakfast: Handful of almonds, 4 oz organic fruit juice, bowl of cooked spinach
Lunch: .66 lb fresh, grilled lamb
Dinner: Bowl of lentils, bowl of cooked spinach, 1/2 bowl of cooked vegetables/green peas
Dessert: (I know this is bad) 1/3 cheese cake w/ heavy (home made), whipped cream, 1 cupcake w/ icing,
Lunch: .66 lb fresh, grilled lamb
Dinner: Bowl of lentils, bowl of cooked spinach, 1/2 bowl of cooked vegetables/green peas
Dessert: (I know this is bad) 1/3 cheese cake w/ heavy (home made), whipped cream, 1 cupcake w/ icing,
Monday, June 15, 2009
6/15/09 Diet
Breakfast: Breakfast sausage, omelet (with vegetables, cheese, sausage, spinach, etc)
Lunch: BBQ sausage, pecan-crusted chicken, grilled broccoli
Afternoon snack: Grilled asparagus, grilled chicken
Post-workout: Smoothie (Orange juice, apple juice, pineapple, banana, strawberries, whey protein, soy protein)
Dinner: Red Hot & Blue 5-meat sampler leftovers, 1 slice pepperjack cheese
Lunch: BBQ sausage, pecan-crusted chicken, grilled broccoli
Afternoon snack: Grilled asparagus, grilled chicken
Post-workout: Smoothie (Orange juice, apple juice, pineapple, banana, strawberries, whey protein, soy protein)
Dinner: Red Hot & Blue 5-meat sampler leftovers, 1 slice pepperjack cheese
6/15/09
The Chief
As Many Rounds As Possible in 3 Minutes:
- 3 Power Cleans (135# men, 95# women)
- 6 Push-Ups
- 9 Squats
Round 1: 2 + 2 cleans
Round 2: 2 + 1 clean
Round 3: 2
Round 4: 1 + 3 cleans, 6 push-ups, 6 squats
Round 5: 2
Sunday, June 14, 2009
6/14/09 Diet
Breakfast: Bowl of fruit (strawberries, melon, pineapple)
Lunch: 6 strips of chicken (fried), 6 fries
Dinner: Red Hot & Blue 5 meat sampler (turkey, sausage, ribs, chicken, pulled pork), chili, 4 sweet potato fries
Snack: Bowl of fruit (strawberries, melon, pineapple)
Lunch: 6 strips of chicken (fried), 6 fries
Dinner: Red Hot & Blue 5 meat sampler (turkey, sausage, ribs, chicken, pulled pork), chili, 4 sweet potato fries
Snack: Bowl of fruit (strawberries, melon, pineapple)
Saturday, June 13, 2009
6/13/09 Diet
Breakfast: Bowl of fruit, chicken
Lunch: Beef Strogonaoff soup (did not eat potatoes), salad, 1/2 slice of pizza, 1 piece grilled chicken, 3 bites of linguine alfredo, 1 bite of cake
Afternoon snack: Handful mixed nuts
Dinner: Grilled asparagus, grilled broccoli, grilled chicken
Lunch: Beef Strogonaoff soup (did not eat potatoes), salad, 1/2 slice of pizza, 1 piece grilled chicken, 3 bites of linguine alfredo, 1 bite of cake
Afternoon snack: Handful mixed nuts
Dinner: Grilled asparagus, grilled broccoli, grilled chicken
6/11/09
Clean and Jerk
Heavy Single
Rest 5-10 minutes
65
75
95
115
125
135
155
165 (can clean, almost jerk)
Heavy single: 155 (need to work on getting underneath the bar faster)
8 x 2 @ 105 lbs (need to go 10 lbs heavier next time)
65
75
95
115
125
135
155
165 (can clean, almost jerk)
Heavy single: 155 (need to work on getting underneath the bar faster)
8 x 2 @ 105 lbs (need to go 10 lbs heavier next time)
6/10/09
Workout
Tabata Deadlift
Men, 225 pounds
Round 1: 6
Round 2: 5
Round 3: 3
Round 4: 2 (started to severely arch back, form went to complete shit)
Round 5: 4 (switched to 135 lbs)
Round 6: 4
Round 7: 4
Round 8: 5
Round 1: 6
Round 2: 5
Round 3: 3
Round 4: 2 (started to severely arch back, form went to complete shit)
Round 5: 4 (switched to 135 lbs)
Round 6: 4
Round 7: 4
Round 8: 5
Tuesday, June 9, 2009
6/09/09 Diet
Pre-workout: handful unsalted, natural almonds and 4 oz organic fruit juice (40 kcal)
Post-workout: EAS protein shake
Breakfast: 2.5 eggs w/ cheese, mixed fruit, 1/2 bowl strawberries
Lunch: Jamba juice smoothie (soy milk, acai juice, strawberries, bananas, whey protein, soy protein)
Afternoon snack: 1/2 Muscle Milk
Afternoon snack: 1/2 Muscle Milk
Evening snack: 1 chicken breast, steamed vegetables (zucchini, squash, broccoli), black olives, some type of seed
Evening snack: 1/2 Muscle Milk
Dinner: Burger (w/ cheese, no buns), chili w/ cheese and onions
Evening snack: 1/2 Muscle Milk
Dinner: Burger (w/ cheese, no buns), chili w/ cheese and onions
6/09/09
Overhead Squat
3 x 45
3 x 65
3 x 75
3 x 95
3 x 105
1 x 115, 0 x 115 (couldn't hold it)
Failure point wrists
Ass to heels every time
Monday, June 8, 2009
Diet 6/8/09
Breakfast: Chick-fil-a nuggets (8 count), fruit bowl
Lunch: 1/2 lb 80/20 burger (patty only) w/ bacon & cheese, 1 bowl of Indian food (vegetables, tofu), handful cashews
Post-workout: Smoothie (pineapple, banana, coconut, almonds, whey)
Dinner: 1/3 lb baked chicken in curry paste, 1/4 small watermelon
6/08/09
"Barbara"
5 rounds, for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
40 Sit-Ups
50 Air Squats
Rest precisely 3 minutes between each round.
Post time for each round and total time to comments.
Round 1: 3:42
Round 2: 5:24
Round 3: 6:32
Round 4: 6:21
Round 5: 6:16
Total: 28:15 (or 42:15 w/ rest)
10
20
30
40
Pull-ups, using widest band, getting easier but still difficult, only able to do 9 reps round 4, 7 reps round 5
Push-ups, on knees
Sit-ups, difficulty after 15 or so, had to jerk up and rest between reps
Air Squats, quadriceps still sore from last week, after 20 or so, become difficult
Sunday, June 7, 2009
6/6/09
Nancy
5 Rounds for Time:
- 400m Run
- 15 Overhead Squats (95# men, 65# women)
15:34
Run's exhausting, 45 lb bar
(failure point still endurance and wrists)
(started to lose form last round)
6/5/09
"rest day"
rolled out, active stretching, went to evening class and worked on snatch form (especially full hip extension)
(exhausted, need to rest, quadriceps still not fully recovered. Rolling out daily)
rolled out, active stretching, went to evening class and worked on snatch form (especially full hip extension)
(exhausted, need to rest, quadriceps still not fully recovered. Rolling out daily)
6/4/09
100m Sprint 1st round: 14:34 (fastest) 6th round: 16:38 (slowest) (exhausted, quadriceps hurt) (need to work on initial acceleration, stay loose)6 rounds, for lowest time:
6/2/09
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 foot target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20 inch box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Round 1
Wall-ball: 20
SDLHP: 12
Box jump: 16
Push-press: 4 (75 lb, too heavy)
Row: 14
Round 2
Wall-ball: 12
SDLHP: 13
Box jump: 14
Push-press: 10 (45 lbs)
Row: 12
Round 3
Wall-ball: 12
SDLHP: 14
Box jump: 12
Push-press: 10
Row: 13
(data recalled from memory, 95% accurate)
Round 1
Wall-ball: 20
SDLHP: 12
Box jump: 16
Push-press: 4 (75 lb, too heavy)
Row: 14
Round 2
Wall-ball: 12
SDLHP: 13
Box jump: 14
Push-press: 10 (45 lbs)
Row: 12
Round 3
Wall-ball: 12
SDLHP: 14
Box jump: 12
Push-press: 10
Row: 13
(data recalled from memory, 95% accurate)
6/1/09
Karen
For Time:
150 Wall-ball shots, 20 pound ballcut off after 8:30
134 w/ 14 pound ball
(came straight after previous evening WOTD, 12 hour shift, no sleep, poor diet)
(completely exhausted)
5/31/09
Deadlift
1-1-1-1-1-1-1
225
245
265
285
295 (lost form, not completely shit, but still acceptable)
310 (form went to shit, failure after 30 seconds, unable to lift)
(did not attempt 7th set)
PR is 315
Bad diet, poor rest night before
225
245
265
285
295 (lost form, not completely shit, but still acceptable)
310 (form went to shit, failure after 30 seconds, unable to lift)
(did not attempt 7th set)
PR is 315
Bad diet, poor rest night before
5/29/2009
Power Clean
3-3-3-3
Rest 3-5 minutes
115 x 3
135 x 3
155 x 2
155 x 1, 135 x 3
(mental game, did another round of 135 x 5 without difficulty; need to work on full hip extension)
115 x 3
135 x 3
155 x 2
155 x 1, 135 x 3
(mental game, did another round of 135 x 5 without difficulty; need to work on full hip extension)
Three rounds, for time:
100m shuttle run
25.5
25
24
25.5
25
24
5/27/09
Back Squat
1-1-1-1-1
After each single, complete 3 box jumps, as high as possible.
High back, full dip (actually touched my ass to my heels)
185 x 1, 3 x 30"
190 x 1, 3 x 30" (squat difficult)
195 x 1, 3 x 30" + red plate (squat difficult)
200 x 0, 195 x 0, 3 X 30" + 2 red plates (unable to complete squat)
185 x 1, 3 x 30" + 2 red plates + 1 yellow plate (barely made the last jump)
Rest 5-7 minutes
10-9-8-7-6-5-4-3-2-1
Knees to Elbows
Clapping Push-ups
7:34
leg raise substitute
instead of clapping push-ups, started with knee clapping push-ups, ended with knee pushups
7:34
leg raise substitute
instead of clapping push-ups, started with knee clapping push-ups, ended with knee pushups
5/26/09
Heavy Helen
14:37
Run is still exhausting
1st time to kettle bell swing; 1 pood kettle bell
Pull-ups with green and skinny tan band
Failure point is wrists, burning after second round; difficult to do pull-ups
400m Run
21 Kettle Bell Swings @ 2pood
21 Kettle Bell Swings @ 2pood
12 Pullups, Chest to Bar
14:37
Run is still exhausting
1st time to kettle bell swing; 1 pood kettle bell
Pull-ups with green and skinny tan band
Failure point is wrists, burning after second round; difficult to do pull-ups
05/21/09
Shoulder Press 5 x 5
2 x 95 (decrease weight)
5 x 85
4 x 85, 1 x 85
5 x 85
5 x 85
1 x 95 (for kicks, tried another set... didn't get far)
2 x 95 (decrease weight)
5 x 85
4 x 85, 1 x 85
5 x 85
5 x 85
1 x 95 (for kicks, tried another set... didn't get far)
Wednesday, May 20, 2009
05/19/09
CrossFit Wednesday Noon
AMRAP 10 Medicine Ball Cleans, 10 pound ball 10 Burpees
4 rounds in 14:92
Focused on mechanics
Good form, all 4 rounds (actually jumped each time)
Limiting factor still burpees (push-up)
Quadriceps burning after round 1 (most likely due to high backsquat from Sunday's workout)
Also, no breakfast or food prior to workout, felt drained, no energy
AMRAP 10 Medicine Ball Cleans, 10 pound ball 10 Burpees
4 rounds in 14:92
Focused on mechanics
Good form, all 4 rounds (actually jumped each time)
Limiting factor still burpees (push-up)
Quadriceps burning after round 1 (most likely due to high backsquat from Sunday's workout)
Also, no breakfast or food prior to workout, felt drained, no energy
Monday, May 18, 2009
05/18/09 4 x 800m Run
CrossFit Monday 7AM
3:38
4:30
4:10
3:37 (good run, paced, steady breathing), should do better than this every time, still had gas in the tank...
3:38
4:30
4:10
3:37 (good run, paced, steady breathing), should do better than this every time, still had gas in the tank...
Sunday, May 17, 2009
05/17/09 CrossFit Total
CrossFit Sunday 3PM
Back Squat
10 x 45
3 x 75
3 x 95
3 x 135
3 x 155
3 x 165
1 x 185
0 x 185
1 x 185
1 x 185 (difficult)
Shoulder Press
10 x 45
3 x 65 (too heavy to start)
3 x 75
3 x 85
3 x 90
2 x 95 (too heavy for 3rd rep)
3 x 90
1 x 100
0 x 105 (two failed attempts)
1 x 100
1 x 102
Dead lift
1 x 225 easy
0 x 270 (too heavy, too quick, lost form)
1 x 255
1 x 255 (barely)
Back Squat
10 x 45
3 x 75
3 x 95
3 x 135
3 x 155
3 x 165
1 x 185
0 x 185
1 x 185
1 x 185 (difficult)
Shoulder Press
10 x 45
3 x 65 (too heavy to start)
3 x 75
3 x 85
3 x 90
2 x 95 (too heavy for 3rd rep)
3 x 90
1 x 100
0 x 105 (two failed attempts)
1 x 100
1 x 102
Dead lift
1 x 225 easy
0 x 270 (too heavy, too quick, lost form)
1 x 255
1 x 255 (barely)
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