Friday, 05312013

AM Weight: 173

Body Condition: Shoulder is hurting. Both are sore. Upper back also.  But the one shoulder just hates me at this point. Today should be interesting. 

Programming:

AMRAP 20

20 Thrusters (135)

20 Pull-ups

20 Burpees

Score = 3 + 6

*** well, that sucked. Very disappointed in performance.  Feel like mentally was just huge pussy. 98 degrees today, gym was gross, but excuses. Thrusters were very difficult. This workout as comp, would have paced and broke up, but Jason said not to. So, went out hard and it def killed me. Didn't want to go to singles on thrusters even though would have been faster for sure. Shoulder was killing me. The Burpees were worst on shoulder.  Pull-ups, not hard but was slipping off bar so bad after first round. Fuck!!! That's about all have to say. Mentally was hardest. Go to get on bar at times and just couldn't. Something was dying and unsure what it was. Just mentally week today. Frustrated, only word I could use to describe today. 

Nutrition:

Breakfast: Eggs / Strawberries / OJ w/ Creatine & beta alanine 

Snack: cliff builder bar 

Lunch: subway - roast beef, cheese , pepperoni etc. + chips 

Pre wod:  bcaa's + Creatine + Gatorade + beta alanine 

Post wod: Sfh recovery + bcaa's + glutamine + dextrose + oats

Snack: (depression food) - ice cream :-)

Late night Dinner:  tuna w mayo an pickles. And picked at Kell's nachos a bit. 

Thursday, 05302013

Body Condition:  sore!!!! Left shoulder (bad one) was throbbing all night. The stupid 30 Burpee muscle ups last week, plus the 30 for time on Monday and ring dips Tuesday did me in. Ring dips/Burpees always aggravate it. Looking forward to sat & sun off from overhead and shoulders. 

Sleep Night Prior:  3am - 9am

Programming:

A. 1RM - Power Clean

225-245-255-265-270-275(f)-275(pr)

Rest 2 min

B. AMRAP 8

90% of A - AMRAP

Used 245#

Got 24 Reps

C. Max HSPU

Got 40- fell off wall 

Nutrition:

Breakfast: eggs, bacon, strawberries , OJ w/ Creatine & beta alanine

Snack: Coffee + Cliff Builder Bar

Lunch: 2p   Subway, 6" roast beef, provolone cheese, spinach pickles mustard.  

Pre-Workout:  bcaa's + Creatine + beta alanine + 1/2 scoop cyto blast

Post workout : 8pm cliff bar builder + veggie flat bread from DD.   :-)

1:30a  - 10 piece nugget and diet coke from McDonald's. ^ yeah this happened lol.  Failure of day nutritionally. No quantity, let alone quality. 

Wed, 05292013

Sleep (night before): 2a - 5a then 5:45-8:30a

***up to fix blog 

Programming:

REST DAY!

These will be the hardest for me. Actually take a full day off. Can't remember last time I did this. BUT, will follow it. Will work mobility on rest days and skill when allowed to. 

Did 30-35 of mobility and played on mushroom. Been a while since being in a pommel. 

Nutrition :

Breakfast: eggs, bacon, strawberries, orange juice w/ Creatine + beta alanine 

Snack: SB Coffee

Lunch: chipotle  - double steak, rice hot sauce   ONLY

Snack: Mint builder bar + honey roasted cashews 

Dinner: 10p after WLW.   Chilis; turkey sandwich with mash. 

11p - cranberry juice small glass with beta alanine and Creatine 

Pre bed : shot of pro strength & Fish Oil 

Tuesday , 05282013

AM Weight: 173

Tremendously sore today.  Outside of chest, from shoulder and legs! Christ. Today should be fun. 

Sleep Night before: 12:30-8:45a

Programming:

250m Row

15 KB Swings (70)

25 Burpees

15 KB swings (70)

250m Row

Rest 12 min

REPEAT

REST 12 min

REPEAT

Times:  4:20, 4:24, 4:38

***will put notes later. 

Round 1:  http://vimeo.com/67184361 

***i died on round 3. Even other rounds, def a gas'r and as always , Burpees sucks. Shoulder / chest not feeling great from Mu's yesterday and today. Felt on Burpees. Tomorrow is off day so will dog legs, mobilize and rest shoulder for Thurs / Fri. 

Nutrition:

Breakfast : 9-9:30 eggs, bacon , strawberries. Orange juice with beta alanine and Creatine.  + shot of pro strength 

Snack: Coffee + cliff builder bar

Lunch: 3:30p - subway, roast beef, cheese on 6" honey roasted oat 

Pre workout 6p.  Bcaa's + beta alanine + Gatorade + Creatine 

Post Workout : SFH recovery + oats + bcaa's + glutamine + dextrose 

Dinner:

Taco Tuesday!  GrassFed Ground beef on tortilla chips with salsa and little cheese. 

Before bed: Shot of pro strength 

Monday, 05272013

AM Weight:  173 lbs

Sleep (night before): 1a - 7:45a

Programming:

11a

A. Back Squat -1RM

225x5 275x3 305x2 315x1 335x1 345x1 355x1 360x(f) - http://vimeo.com/67071585 

***15lbs off of my High Bar PR, but was heavier then so. I hit 355 3 or so days ago also. Today was easier. 

Rest 10 min

B. 1x AMRAP @ 315# @30X1

Total Reps: 6. Failed on 7th. Lost mid section.  

^squats felt heavy today. Silly me on squatting heavy few days back, after not squatting tremendously heavy consistently since before opens.  

^onward an upward. Pumped for day 1 to be here; and excited for this year. 

C. 30 Muscle Ups - AFAP 

Time: 3:05 - http://vimeo.com/67070056 

***was unsure how to go into this. Did 16/5/2/2/2/2/1.   

Felt like could have gone 20 straight but would have been dead so. Maybe shorter rest period to break 3 min. Idk.  As usual though, it's dips that r tough part on the high reps on these; not so much the transition. 

Rest 15

Max Ring Dips _. Got 32 Was dead. Had to beat Homsey :-)

7p:

Light Long Run. 2-3 miles. 

+ 

20 min in Hot Tub + stretching. 

Nutrition: 

When waking up:  8a : Pro Strength, 2 pieces Dark Chocolate + beta alanine 

9am - Pure SFH + Oats

Pre Workout:  Bcaa's + Gatorade + Creatine + beta alanine

Wod @ 11

Post WoD: glutamine + oats + dextrose + SFH recovery + bcaa's

Lunch: 2:30p - steak tip salad + dirtys salt & vinegar chips 

Snack: Starbucks (grande) Vanilla Bean w/ chip chips 

Dinner: (following hot tub). 

Tuna + mayo

W/ Meatballs on side 

Before bed : Shot of Pure Strength

Sun, 05262013

AM Weight: 174 *rough few days of "quality" 

Sleep Night Prior: 1a-8:45a

Workouts: 

Rest Day - getting for Day 1 tomorrow!

Nutrition:

Breakfast: Pure Strength + dark chocolate - 9a

Snack: 11a - egg & bacon on English muffin, Cliff builder bar (mint) + coffee

Lunch: Chipotle Bowl, White Rice, double steak , hot sauce and lettuce + cheese.  Beta alanine & Creatine 

Snack : meatballs 

Dinner:  tuna w/ mayo and cheese-its

Sat, 05252013

Am Weight: 173.3

Sleep last night: 1:30a - 8am 

Workout: 

Event #7 from Regionals

We ran through as a team, in order we were going to that day. 

Our time today would have placed us 7th at regionals in this wod. But, transitions around class alone, we would have been a lot faster. 

Rest 10 min

Deadlift - Heavy Single

185x5 225x3 275x3 315x3 365x1 405x1 425x1 455x1. Stopped there. Just wanted heavy single, as I haven't DL'd heavy in quite a long time. 

Nutrition: 

When woke up: Shot of pure strength and piece if dark chocolate. 

Pre Workout: bcaa's, Creatine, Cytoblast & Beta alanine

Post wod:  shake: oats, bcaa's, SFH recovery & glutamine 

Snack: bacon egg sandwich on English muffin. Med ice coffee 

Lunch: Buffalo Burger, Cheese & bacon. Sweet potato fries. 

Snack: Pure vanilla Bean + Peanut Butter 

Dinner:  9oz Filet + Sweet Potato with Cinnamon + piece of Bread 

Dessert: Cake Batter (small) with Strawberries 

Before Bed: Shot of Pure Strength + Beta Alanine