15 min mobility work
Points of focus
- hip capsule
- hamstrings
- shoulder capsule (overhead position lacrosse ball myofascial release)
Diet - 20 blk protein, 10.5 blk carbs, 29 blk fat. paleo sources + 1 cup milk.
Thursday, September 30, 2010
Deadlift/ DUs + bench press
Warmup
hip prep
Samson stretch
10x back ext
10x reverse hyper
OHS @ bar x 10
deadlift 225 x 5
3 rounds for time
10x 275 Deadlift
50x DUs
time 8:22
first set of deads unbroken. DUs given me some trouble, dont like the jump ropes, ankle bothering me, and i havent done them in a while. second set of deads hit 5, then quick singles. last set all quick singles. felt slight loss of lumbar curve in intial pulling in last two sets.
Bench press 5-5-3-2
155-185-205-215(1)-205(2)
this went ok for having done 300 pushups the day before. definately better than my bench has been in the past.
Diet- Was able to hit right around my target of 20 blocks, 1/2 carbs, 2x fat. felt good. definately more carbs than im normally consuming, but not so much im getting bogged down. kept all sources paleo, except post wod was milk+whey. heres a quick meal breakdown.
Breakfast
3 Omega 3 eggs - 18g P 12g F
3 jumbo egg whites - 15g P
2 oz Spinach - maybe 1g C
8oz Strawberries - 15g C
2 tbsp Honey almond butter 14g F 5g C
Breakfast total - 32g P, 20g C, 29g F = Damn near 5blk P, 2.5blk C, and 10 blk F
Lunch
6oz Ground beef - 28g P, 12g F
1/2 avo 2oz - 8g F, 3 g C
8oz Cauliflower - 6g C
2oz baby swt potato - 12g C
1oz pine nuts - 19g F
Lunch Total = 28g P, 39g F, 20g C = 4 blk P, 13 blk F, 2.5 blk C (next meal is a little heavy on carbs)
Afternoon
paleo kit - 28g P, 28g C, 12g F = 4blk P, 4blk C, 4 blk F
post wod
whey n 12 oz raw milk - 32g P, 13g F, 18C - 5 blk P, 4 blk F, 2 blk C
Dinner
Chicken sausage - 15g P, 7g F
1/2 avo - 8 F, 3 C
onions n shrooms in coconut oil - 12 g F maybe a 1C
total = 2 blk P, 9 blk F, 1 blk C
Daily Total - 20 blk Protein, 10 blk Carbs, 40 blk fat
these are approximations but close, i used nutriondata.com and a scale for measurements. might be a little heavy on protein as im not counting sources like nuts or avocados. carbs might be a little lower as i dont always count fiber. on rest days ill bump down a couple blocks, probably just take out the whey and usual fruit postwod. let the experiment begin!
hip prep
Samson stretch
10x back ext
10x reverse hyper
OHS @ bar x 10
deadlift 225 x 5
3 rounds for time
10x 275 Deadlift
50x DUs
time 8:22
first set of deads unbroken. DUs given me some trouble, dont like the jump ropes, ankle bothering me, and i havent done them in a while. second set of deads hit 5, then quick singles. last set all quick singles. felt slight loss of lumbar curve in intial pulling in last two sets.
Bench press 5-5-3-2
155-185-205-215(1)-205(2)
this went ok for having done 300 pushups the day before. definately better than my bench has been in the past.
Diet- Was able to hit right around my target of 20 blocks, 1/2 carbs, 2x fat. felt good. definately more carbs than im normally consuming, but not so much im getting bogged down. kept all sources paleo, except post wod was milk+whey. heres a quick meal breakdown.
Breakfast
3 Omega 3 eggs - 18g P 12g F
3 jumbo egg whites - 15g P
2 oz Spinach - maybe 1g C
8oz Strawberries - 15g C
2 tbsp Honey almond butter 14g F 5g C
Breakfast total - 32g P, 20g C, 29g F = Damn near 5blk P, 2.5blk C, and 10 blk F
Lunch
6oz Ground beef - 28g P, 12g F
1/2 avo 2oz - 8g F, 3 g C
8oz Cauliflower - 6g C
2oz baby swt potato - 12g C
1oz pine nuts - 19g F
Lunch Total = 28g P, 39g F, 20g C = 4 blk P, 13 blk F, 2.5 blk C (next meal is a little heavy on carbs)
Afternoon
paleo kit - 28g P, 28g C, 12g F = 4blk P, 4blk C, 4 blk F
post wod
whey n 12 oz raw milk - 32g P, 13g F, 18C - 5 blk P, 4 blk F, 2 blk C
Dinner
Chicken sausage - 15g P, 7g F
1/2 avo - 8 F, 3 C
onions n shrooms in coconut oil - 12 g F maybe a 1C
total = 2 blk P, 9 blk F, 1 blk C
Daily Total - 20 blk Protein, 10 blk Carbs, 40 blk fat
these are approximations but close, i used nutriondata.com and a scale for measurements. might be a little heavy on protein as im not counting sources like nuts or avocados. carbs might be a little lower as i dont always count fiber. on rest days ill bump down a couple blocks, probably just take out the whey and usual fruit postwod. let the experiment begin!
Tuesday, September 28, 2010
Chelsea
Warmup
Hip Capsule work
Samson Stretch
Back ext x 10
Pullup x 10
Pushup x10
Squat x 10
Situp x 10
"Chelsea"
Every minute on the minute for 30 min
5 pullups
10 pushups
15 air squats
completed (next time ill give the weighted vest a go)
-rounds went easy for the most part, had :27 secs left thru 26 rounds like clockwork. Nasty rip hit me, felt like a big pimple popping on my hand. last couple of rounds took a little grit.
diet breakdown - 151g protein, 157g carbs, 120g F. was shooting for 20 blocks (2x fat) pretty much hit it, little extra protein, little less carbs(plus i didnt subtract fiber). going to make through the rest of the week attempting to go 20 blocks 1/2 carbs (subtracting fiber) and 2x fat. Seems close to what i was doing before but my meals will be more balanced and it will be a more gradual increase in carbs. rest days i think im going to go for 17 or so blocks.
Hip Capsule work
Samson Stretch
Back ext x 10
Pullup x 10
Pushup x10
Squat x 10
Situp x 10
"Chelsea"
Every minute on the minute for 30 min
5 pullups
10 pushups
15 air squats
completed (next time ill give the weighted vest a go)
-rounds went easy for the most part, had :27 secs left thru 26 rounds like clockwork. Nasty rip hit me, felt like a big pimple popping on my hand. last couple of rounds took a little grit.
diet breakdown - 151g protein, 157g carbs, 120g F. was shooting for 20 blocks (2x fat) pretty much hit it, little extra protein, little less carbs(plus i didnt subtract fiber). going to make through the rest of the week attempting to go 20 blocks 1/2 carbs (subtracting fiber) and 2x fat. Seems close to what i was doing before but my meals will be more balanced and it will be a more gradual increase in carbs. rest days i think im going to go for 17 or so blocks.
Monday, September 27, 2010
Press 3s, Lite snatch 8m amrap
Press 3-3-3-3-3-3
95-105-115-105-110-110
Then
Snatch 8 min Amrap @ 75lb
95 reps
Took a decent pace and worked on hitting the pockets before jumping, tried not to get too crazy with my feet too.
Diet- so diet overhaul. im experimenting with the Zone. This week I plan on writing down everything weighed and measured and see what im doing exactly...So far today ive had 109g protein, 115g of fat, and 49g of carbs; im not counting any protein that doesnt come from an animal, i am counting all fat and carbs no matter where its found. the zone recommended a 20 block a day diet for me, im about 30g short on protein, over 100g short on carbs, and roughly double my allotted fat intake. I am going to shoot for double fat and half carbs as a base and go from there getting these carb blocks in is going to be a pain in the ass....oh yeah and i found raw milk, my new post wod drink.
95-105-115-105-110-110
Then
Snatch 8 min Amrap @ 75lb
95 reps
Took a decent pace and worked on hitting the pockets before jumping, tried not to get too crazy with my feet too.
Diet- so diet overhaul. im experimenting with the Zone. This week I plan on writing down everything weighed and measured and see what im doing exactly...So far today ive had 109g protein, 115g of fat, and 49g of carbs; im not counting any protein that doesnt come from an animal, i am counting all fat and carbs no matter where its found. the zone recommended a 20 block a day diet for me, im about 30g short on protein, over 100g short on carbs, and roughly double my allotted fat intake. I am going to shoot for double fat and half carbs as a base and go from there getting these carb blocks in is going to be a pain in the ass....oh yeah and i found raw milk, my new post wod drink.
Saturday, September 25, 2010
FGB
Fight gone bad
3rounds for reps
1min max wallballs 20lbs, 10ft
1min max sumo-deadlift highpull 75lbs
1min max box jumps 20"
1min max push press 75lbs
1min max c2 row for cals
total - 329
First round felt like rock n roll, doing solid work. 2nd round wallball starting getting a little harder, things slowing down a bit. third round, wallball was terrible (i think 17 or 18 reps), everything else kept pace, even hit 20 cals on the row. Overall condition going in was tired, just feel like mentally like im not fresh, even though physically im not sore. my ankle had been a serious concern but resting it seemed to work as I was able to do work on the box jumps. today was a solid performance with everything taken into account. wish i could have stayed around longer, but my buddy had an emergency with his dog and i was his ride. afterwards a southern buffet was crushed including all sorts of non paleo taboos such as cheesecake and country fried steak, im starting to feel human (as opposed to insulin zombie) again a couple hours after.
3rounds for reps
1min max wallballs 20lbs, 10ft
1min max sumo-deadlift highpull 75lbs
1min max box jumps 20"
1min max push press 75lbs
1min max c2 row for cals
total - 329
First round felt like rock n roll, doing solid work. 2nd round wallball starting getting a little harder, things slowing down a bit. third round, wallball was terrible (i think 17 or 18 reps), everything else kept pace, even hit 20 cals on the row. Overall condition going in was tired, just feel like mentally like im not fresh, even though physically im not sore. my ankle had been a serious concern but resting it seemed to work as I was able to do work on the box jumps. today was a solid performance with everything taken into account. wish i could have stayed around longer, but my buddy had an emergency with his dog and i was his ride. afterwards a southern buffet was crushed including all sorts of non paleo taboos such as cheesecake and country fried steak, im starting to feel human (as opposed to insulin zombie) again a couple hours after.
Thursday, September 23, 2010
Row 5k
warmup
row 250m
samson stretch
back ext x 10
practice l-sit
row 5k for time
19:09
ill take it. switch back and forth from my natural technique to what i think the occasional coaching cues were directing me to: not coming too far forward, allowing hips to turn forward again before knee bend, had trouble breathing with this new technique, just felt like i was exhaling all the time. it did feel efficient tho, just not comfortable.
row 250m
samson stretch
back ext x 10
practice l-sit
row 5k for time
19:09
ill take it. switch back and forth from my natural technique to what i think the occasional coaching cues were directing me to: not coming too far forward, allowing hips to turn forward again before knee bend, had trouble breathing with this new technique, just felt like i was exhaling all the time. it did feel efficient tho, just not comfortable.
Wednesday, September 22, 2010
Tabata FGB
5 tabatas for reps
wallball
sdhp @ 75lb
box jumps (subbed step ups due to ankle injury)
pushpress @ 75lb
row for cals
Score: 338 (previous pr - 388 or so)
wallball didn't feel great but the other movements went well. push press without a rack is a major pain in the ass, once you drop it you know your done for that 20 sec mark. kinda went 80-90 percent on this to focus on my movements because i want them to be clean on saturday. hoping for 350 but ill settle for over 300.
diet - the usual paleo fare. i have a fear of cheating right now, its good to be afraid.
wallball
sdhp @ 75lb
box jumps (subbed step ups due to ankle injury)
pushpress @ 75lb
row for cals
Score: 338 (previous pr - 388 or so)
wallball didn't feel great but the other movements went well. push press without a rack is a major pain in the ass, once you drop it you know your done for that 20 sec mark. kinda went 80-90 percent on this to focus on my movements because i want them to be clean on saturday. hoping for 350 but ill settle for over 300.
diet - the usual paleo fare. i have a fear of cheating right now, its good to be afraid.
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