Saturday 1/16/10

“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

11 + 5 rounds Rx’d, Pull ups were hard! I felt dizzy for awhile afterwards, not sure if it’s the Paleo, but otherwise have felt good with the diet all week.

9A – 2 eggs, avacado, applesauce, black coffee

11:30A – 1/3 sweet potato

1:30p - few pieces chicken/steak from WF bar, green beans, aspargus, Iced Green Tea

5p- Package of mixed nuts

9p – Roast chicken, Butternut Squash

10p – 1 orange, couple pieces of beef jerky

Wednesday 1/12/10

Bench Press
3-3-3-3-3

3 Rounds
Row 500m
Rest 2 Minutes

Bench: 65-75-85(1)-80-85(2)
Row: 2:09-2:10-2:13

Nutrition

 

8AM: 2 eggs fried in Olive Oil

9AM: black coffee, berries/melon

10AM: Very small handful – Brazil nuts, pecans, seeds

12PM: Salad with Grilled Chicken and Grilled Veggies, Gala Apple

4PM: ¼ avocado, steamed spinach, mixed seafood (shrimp/scallop/squid)

6PM: ½ cup black coffee

8:30PM: beef kabob over salad, eggplant/tomato, olive oil

Sleep – 7 hours

 Need to drink more water and get more sleep

Tuesday 1/12/10

5 Rounds for time:
1 min KB Swing, 1.5/1 pood
1 min Weighted Burpees, 25/15 lbs
Rest 2 minutes

37-36-32-34-26 = 165

Nutrition

9AM – Orange, 5 Pecans, 4 Brazil Nuts, Black Coffee                                                                                                                                                                                            

11AM – Ground Turkey w/diced tomatoes, ½ cucumbers, 4 cherry tomatoes

2PM – ¼ Avocados, Spinach, Mixed Seafood (Shrimp/Scallops/Squid)

4PM – Blueberries

8PM – small handful pumpkin seeds

8:30PM – 2 pieces salmon sashimi, 2 pieces yellow tail sashimi, 2 olives, ½ cup tomato soup

Sleep

7 hours

Sunday 01-09-10

I had to take a rest day as I was aching from Saturday’s workout. I really wanted to do this one but was just dragging. Took extra time today to grocery shop and do some cooking for the week and the challenge.

WSOP Day 1

Nutrition

Bad start to the challenge in that I skipped breakfast but for some water.  I didn’t eat until about 12:30pm!

12:30PM - Spinach salad w/grilled chicken, pecans, dried cranberries, avocado + green tea

6PM - Chicken breast + Collard Greens + Banana Peppers + 4 Olives

8PM - 5 fronzen strawberries

Sleep - Not so great, about 7 hours but broken. My neck was aching due to Saturday’s AEP WOD so very uncomfortable and woke about every 2 hours.

Monday 01-11-10

 

Squat
3-3-3-3-3, 85-90% 1RM

Tabata Mash-up
8 Alternating Rounds of 20 seconds on 10 seconds off
Double Unders
Sit-ups

Back Squat: worked up to 115 – should have done all sets at 115 (90% 1RM) or worked up to a heavier set)

Metcon: 320 w/SU’s

Nutrition

8AM - 2 whole eggs + 1 egg white, handful of spinach + Black Coffee
10AM -  Sm. Orange + very small handful nuts/seeds + 1 small baggie of celery
2PM – ground turkey w/canned tomatoes, 1/2 cucumber, 4 cherry tomatoes, zucchini/yellow squash sauté   
5PM - small handful pumpkin seeds, 1/2 cup blueberries
7PM – 6 frozen strawberries                                                                                                                                                                                  9PM – chicken breast, collard greens sautéed in olive oil, 2 olives, 4 nuts

Ate dinner way too late tonight. I was kind of hungry throughout the day so I grazed on all the items I brought to work vs. having a large amount for lunch

Sleep - 8 hours