Rest Day

Activity: Pressure clean 1/2 of my roof. about 3 hours of spraying and roof walking.

Diet: Breakfast - 4 eggs, handful of olives, cauliflower. Lunch 3/4 of a rotisserie chicken from publix, broccoli, and beets. Dinner, 6 oz wild salmon, broccoli. Late night- couple Guiness.

Chicken Marinade Recipe

This is something I cook at least 2x a week, its simple and tasty if you like spicy asian style food. I usually rub a bunch of chicken (i like legs and skinless thighs, but breast chunks work too) in this and then bake in the oven approximately 45 minutes at 350 if you go a little longer its usually still good.

2 oz of chili oil
2 tbs of minced garlic
2 tsp of ground ginger

goes with around 2lb of chicken maybe a little more.

simple but good (and low in sodium, and paleo), the chili oil gives it spice. The garlic enhances flavor and is a natural source of nitric oxide, a molecule important to muscle contraction. the ginger adds a sweetness to it, and is also recognized as a digestive aid.

recovery: glutes definitely feel the squats from yesterday, but not too bad. Some foam roller induced myofacial release in the morning and afternoon. back is still a little grizzly. got about 8 hours of good sleep last night and the night before, a better weekend than most in terms of recovery efforts.

Squats + My creation

Workout: mainsite squat wod

OverheadSquat: 125, 135, 145, 155, 165(miss)
Front Squat: 175, 185, 195, 205, 215(pr)
Backsquat: 225, 235, 245, 255, 265(miss)

Then

My creation

Amrap 4 min
8 x Snatch @ 95lb
12 x 20 lb Ball slams results - 3 rounds + 3 snatch

2 min rest

Amrap 4 min
10 x Thruster @ 95lb
10 x GHD situps results - 3 rounds + 5 thrusters

2 min rest

Amrap 4 min

8 x Overhead squat
12 x Box jump 20" results - 3 eounds + 8 OHS + 3 box jump

Deadlifts and Sandbags

Workout:

21-15-9

Deadlifts @ 225
Knees to Elbows
200m sprint w/ 2 x 40lb sandbags

Time: 10:37

Notes: hands are like hamburger meat. Tears resemble sashimi grade tuna, still this one was fun. sandbags, great addition to the box.

Diet: Spaghetti squash last night with fried shrimp (coconut oil). 2 glasses of wine. breakfast, some leftovers, 4 eggs, broc and cauli, some olives. Lunch 3 pic baked chicken, dark meat; apple, almonds, broc. afternoon, piece of fish and almonds. post wod whey and banana. Dinner, stirfry: lean steak, broccoli, mushrooms carrots chili oil.

Ladies Night

Am Workout: "Angie"

100 Pullups
100 Pushups
100 Situps
100 Air squats

Time: 15:59

Notes: Pullups werent as fluid as I would have liked but my endurance on them was good, they were quick. Couldnt get my butterfly going. Pushups were clean, good midline and flat to ground on every rep, they slowed more than I would like though. Situps were slow and HARD, took several breaks. Air squats were unbroken and fluid.

PM Workout: "Heavy Helen"

400m run
21 Kb swing @ 70lb kb
12 Pullups
(all performed with a 20# weighted vest)

Time 10:47

Notes: First round went pretty smooth, pullups especially. I let the Kb get away from me a couple times and the third round I was exhausted, no doubt. I could use a little more work with the 2pd. Overall, good for an ambitious task.

Rest: been getting 9 hrs the past 2 days, after getting 8 hours the between 2 days before. This extra sleep has helped tremendously, I felt I was getting in a "hole": physically exhausted, mentally frustrated, and lacking that aggresive nature that physical competition requires. However, I took two days off, ate clean, and got plenty of sleep, and I truly feel recharged.

Work day

Work: 8am-7pm

Road construction - St. Augustine: W. King street

walking, squatting, lifting paint buckets (60lbs), handling bags of glass beads (50lbs), climbing into trucks, digging holes, building road signs, using wrenches, driving with a trailer, tamping signs (35lb#ish metal rod used to compact earth).

Diet: Breakfast - 4 eggs, bowl of chili, bowl of steamed greens, handfuls of blueberries, almonds, olives. Lunch- 3 pc baked chicken, broccoli, apple, mixed nuts. Late afternoon - more mixed nuts, orange. Dinner 3 bowls of paleo chili, some coconut ice cream.

cant wait to be back in the box tomorrow.

4x400m

workout:
5 min row; m: sub 2:00 split 25 s/m, f: sub 2:10 split 30 s/m

2 rounds
10m high kicks
10m high knee
10m butt kicks
10x box jump

then:

4 x 400m sprint
treat as single max effort
rest 3 min between
post fasted 400m

Times: :55,:58,1:01,:59 (i think)

Diet: Breakfast was 4 eggs, olives (avocado sub), blueberries, steamed greens. Lunch was 3 pieces of baked chicken, emerald mixed nuts, and an apple. post wod - whey protein, blueberries, coconut flakes. Dinner was mojo pork shoulder (smelled like armpit but tasted ok) and more almonds. Latenight - piece of baked chicken and more almonds.

Recovery: spent some time on the roller. Quads were insanely sore today and feel even more sore after the wod. a good sleep tonight is due, tomorrow maybe a recovery day.

Cleans

Workout: 5 x 5 Power cleans

135-145-155-165-175

Then

EMOM (Every minute on the minute) for 10 mins

5 x 135 lb power clean
5 x 20# slamball

Diet: paleo, solid.

Rest: in a bit of a hole, need extra sleep tonight.

Fran

Workout: "Fran"

rep scheme 21-15-9

95# thrusters
pullups

Time: 4:09 pr (previous 4:40)

Fran is a brutal mistress. got the first round down without a break, but definitely wounded me, dropped the bar twice on the thrusters and missed one rep; also came of the pullup bar a couple times. Overall, a good performance and good time. Forearms were throbbing after this, I think due to blood being drawn away for more crucial body parts functioning.

Diet: Breakfast: 4 eggs, half an avocado, blueberries, steamed collard greens. Lunch: 3 pieces of baked chicken, broccoli, apple, emerald mixed nuts. Post-wod: whey protein, banana, almonds. Dinner: chicken, ahi tuna, zucchini, sweet potatoes, half a bottle of wine, and a beer.

rest: early to work, ample sleep, body recovered.

row and double unders

Workout:

Burgener olympic lift warmup review

10m High kicks
10m butt kicks
10m high knees
6x shuttle run 10m

1000m Row
75 double unders
500m row
50 double unders
250m row
25 double unders

Time: 13:10

Not particularly impressed with my effort and execution today. i feel it really takes some mental resolve to fight through double unders furiously, i retired to rest instead. my time was better than most but what does that matter. I feel my body recovering though which is a good sign. hit some fluid butterfly pullups and a muscle up. two days off are planned before hitting the next 3 weeks hard.

Diet: paleo throughout the day. major cheating at night. 3 guiness and corn tortillas chips with an assortment of dips. I could have done worse though.

rest: 6 hours, hunting for a nap later today. soreness is dissipating but right shoulder has some issues right now. some hard rolling and myofacial release later today, god bless my lacrosse ball.

Tabata your triceps into oblivion

Workout: 4 Tabatas

Tabata: 8 rounds of 20 secs work/10 secs rest, a brutal four minutes.

Rings dips (40 reps)
Pushups (51 reps)
Push press 25# Dumbells (115 reps)
Kb swings 53# (60 reps)

I was definitely feeling the effects of yesterdays wod. Managed to do some work though. Needed the time put into these movements, i will neglect them if left to my own device.

Diet: solid, paleo.

rest: slept well, upper respiratory system has been bothering me for about a week. Not quite what I would deem as being sick, but not fun and not optimal ready state.

10-1 Pickup, Getup, Pushup

Workout: 10 - 1 Ladder w/ 125 lb Barbell

Deadlift, Squat Clean, Push Jerk

Time: 16:42

felt good on this workout, tried to capture the intensity of competition that I experienced this weekend. my weight selection was not only dependent on ambition but circumstance, all the 25 lbs plates were gone, as well as 45 lb barbells, so the mating of a 35lb barbell and 45 lb plates was the natural choice. Made it through to the round of 8 before coming away from the bar, finding that my ability to control the bar on the way down is greatly influenced by my glutes engaging and allowing me to return to a starting clean position quickly and effectively.

Work: 7am-430pm 2 miles of road in titusville.

Diet: usual breakfast: 4 eggs, half an avo, half a sweet potato. Lunch - 3 pc chicken 2 drums & skinless thigh, broccoli, half a sweet potato, a plum, almonds & coconut flakes. Post wod 2 scoops whey. Then an apple & piece of chicken. Dinner - tbone steak 1/3 lb, cauliflower, half an avo. Dessert - scoop of whey, banana, cocoa roast almonds, blended and enjoyed.

2 days out

Work: 7am - 5pm

In the box:

3 x

4 Handstand pushups
8 ring dips
12 Pistols (6 each leg)

Then

2 x 10 Reverse Hypers
2 x 10 Hip Extn Situps

Diet: Breakfast - (6am)4 eggs, half an avo, broccoli, a little steak in the omelette, v8. Starving by 10am, ate 6 asian wings from a 711, gross but at least they werent breaded and i needed protein; preferably still on a bone. Lunch - chicken breast, steak, brocolli, 2 small apples, trail mix (pumpkin, sunflower seeds, almonds). Dinner- whole rotis chicken, salad, blueberries, sunflower butter (undeniably amazing). Still hungry, probably will eat more chicken and broccoli.

rest: 7 hours sleep, 2 roller sessions.

Back to the Box

Workout:

Warmup:

6 rounds
6 Turkish Getups
20m Bear Crawl

1000m Row

Time: 3:22

10 min KB swing

Total: 163

Felt good throughout all parts of the Wod today. The chiro said my back was very tight, "bamboo" is what he compared it too, but it feels good so that's ok. In the Garage games, Im changing the division I compete in to Intermediate, which I sorta of am anyway. I think the switch will allow me to have fun while getting alot of good experience and still doing serious work.

Diet: paleo, except a small piece of mozzarella i had with lunch.

Rest: 8 hours, Am session with the roller.

More work, more recovery

Work: 745am-4pm

Then: groc shopping. no wod.

back still feeling tender. last night's session with the roller seemed to awaken some long dormant muscle knots (trigger points) in my core and shoulders, feels sorta like the day after a high volume deadlift day. I feel more time off is necessary. The garage games are 11 days away, my plan of action is to take tomorrow off, visit palmer chiropractic and get adjusted. No rugby, no wod, just work and rest. Wednesday, I will be back in the box, maybe Cindy maybe whatever is on the board is I feel it isnt too taxing on back pulling motions and hip action. If i wasn't planning on competing in the garage games I would take 2 weeks off of all serious training. I think if i carefully manage my recovery I can get enough back for a good showing at these games and then reassess where I am for the qualifier.

Diet: Breakfast, 3 eggs 2 sausage links, 1 cup Oj (fresh), kale greens, almonds. Lunch: 6oz sirloin steak, chicken thigh, onions, mushrooms, 2 small apples.
Lunch2: Chickenbreast, bell peppers, spinach, sunflower butter.
Dinner: Chicken thigh, antelope mini burg, broc. sunflower butter.

For the record: sunflower butter is amazing.