Friday!

Sleep 11:00 - 8:00

Woke up at 6:45 found out I had a 90 minute delay and fell back asleep.

9:00 - Breakfast

• 7.4 oz Chicken
• 1/2 Bell Pepper
• 1/8 Cup Macadamia Nuts

11:30 - Snack

• 1 Trader Joes Sausage
16g Protein, 6 grams fat
• 1/8 Cup Macadamia Nuts

1:00 - Lunch

• 3.6 ounces Pork
• Broccoli

3:30 - WOD

Got up do 165 on the Thrusters...Failed on 175. Did 115# for the rows and got 26 thrusters at 135.

4:30 - Post WOD

• Protein Shake
• 1.5 ounces pork

5:45 - 9:00 - Rock Climbing 9:30 - Dinner

• Lettuce
• Tomatoes
• Olives
• Peppers
• Egg Salad
• Cucumbers
• Tuna Salad
• Cole Slaw
• Chicken Salad

Got home from all of this and there was a fire just starting two buildings down from mine....I called 911. 5 minutes later I had firetrucks from the Center, and allingtown district of West Haven in front of my house. Things did not look good for that apartment though, flames were coming out of the windows and everything. It definitely was a total loss.

Excited for Games WOD 1 in the AM. Shooting for 90...13 Burpees a minute more or less. Should definitely be doable.

Love 4 Day weekends.

11:15 - Wake up

Woke up at 11:15 got about 9 hours of sleep. Definitely loved having this 4 day weekend. Back to work tomorrow though.

12:00 - WOD

A.1 DL, 10.8.6.4, rest 2 minutes, all tough sets, Tng reps

Set 1 - 255
Set 2 - 265
Set 3 - 285
Set 4 - 305

A.2 CG Bench Pause, 31X1, 4.2.4.2, rest 2 minutes

Set 1 - 145
Set 2 - 155
Set 3 - 165
Set 4 - 165 - Thought I was going higher than this, somehow messed up the math

+

4 minute amrap of power cleans @ 80% of most recent 1RM
rest 1 minute
3 minute amrap of Dips, 20/10# added
rest 1 minute
2 minute amrap of K2E
rest 1 minute
1 minute amrap of double unders or Row for Calories

Round 1 - 23 PC @ 155# (190 max)
Round 2 - 16 Dips & 26 pushups
Round 3 - 40 K2E/Knee Raises
Round 4 - 19 Cal Row
Over all this was a good workout. I was pretty happy with my Deadlift pulls, I probably could have gone a little heavier at for my last set, but I didn't really space out my jumps well enough, and didn't want to jump more than 20#. For the WOD, the Power Cleans were tough for me, was having trouble with wrist flexibility, and actually caught somewhere between 8 & 10 with either 1 or no hands on the bar in the rack position, definitely was an experience.

1:30 - Post-WOD

• Protein Shake

2:40 - Breakfast/Lunch

Whole Foods Salad Bar
• Baby Spinich
• Grilled Chicken
• Bell Pepper Slices
• Guacamole
• Tomatoes
• Turkey Breast
• Cucumbers
• Tuna Salad

5:40 - Snack

• 3 Strips of Bacon

7:00 - Dinner

Enchilada Chicken Stew

Over all a good day, Food was good, gym session was good. Now time for bed.

Day 18-19

10:30 - Wake up
Went to a concert last night in NYC. Got home about 2:30 so I got about 8 hours of sleep. Food yesterday was good for most of the day. Definitely cheated last night but I'm right back on track today.
11:00 - Breakfast

• Grilled Chicken
• Grape Tomatoes
• 1/4 Cup Pumpkin Seeds

3:30 - Lunch

• Grilled Chicken
• 1 Orange Bell Pepper
• 1/4 Almonds

6:00 - 9:00 - Rock Climbing

9:30 - Dinner

• 3 Egg Omelette
• Bacon
• Sausage
• Ham

Was still pretty sore from Cindy on Wednesday so I decided to take today off from crossfit and just climb as opposed to my normal Friday with CF and climbing.

Day 17 - Cindy

6:30 - Wake Up

Got close to 12 hours of sleep last night. Got home from the gym around 6:30 and then passed out until the morning.

7:30 - Breakfast

• Grilled Chicken
• Grape Tomatoes
• 1/8 Cup Pumpkin Seeds

12:30 - Lunch

• Beef Tenderloin
• Broccoli
• 1/4 Cup Macadamia Nuts

2:45 - Pre-WOD

• Grilled Chicken
• 1/8 Cup Pumpkin Seeds

3:30 - WOD

A. BB Bent Over Rows 5x3-4 @ 30x0 Rest 75 seconds
Set 1 - 115
Set 2 - 125
Set 3 - 135
Set 4 - 135
Set 5 - 135

+
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats

17+1 RX
My PR was 20+2 rounds this was about a year and a half ago. I was about 20-30 lbs lighter then, so I'm pretty happy with my performance today. Push-ups were definitely my weak point today, after about 3 rounds I was breaking them up, and by the end of round 7-8 I was doing sets of like 2-3. Everything else was unbroken.

4:45 - Post-WOD

• Protein Shake

6:30 - 8:30 - Rock Climbing
9:30 - Dinner

• Grilled Chicken
• Olives

Week 3 Day 2

6:50 - Wake Up

Got to sleep about 11, so I ended up with just under 8 hours. Slept well but was under my goal of 8 hours for the night. Definitely going to get my 8 hours tonight.

7:50-8:30 - Breakfast

I guess I need to start waking up a little earlier so that I can get through all of my breakfast at one time rather than eating a few bites at a time over 45 minutes.
• 3 Egg Whites
• 1/2 Grapefruit

10:00 - Hungry

I noticed both today and yesterday that I got hungry mid morning. I think this is because I only ate the egg whites instead of the whole egg. Unfortunately I am stuck in my classroom and can't eat anything until the end of this class. Going to pay attention tomorrow, when I start eating chicken for breakfast about my hunger mid morning.

10:30 - Snack

• 1/2 Yellow Bell Pepper

12:45 - Lunch

• Grilled Chicken
• Grape Tomatoes
• 1/4 Cup Pumpkin Seeds
Was full after eating the Chicken and Tomatoes, but picked at the Pumpkin Seeds for about 20-30 minutes at my desk to finish them as well.

2:30 - Pre-WOD

• 3 oz Beef Tenderloin
• 1/2 Grapefruit
• 1/2 Oz. Almonds

3:30 - WOD

2 minutes on the clock
400 meter sprint
amrap thruster @ 75/55#
Rest 5-6 minutes x 5
(run times should be no longer then 80 seconds - score is total # of reps.)

Set 1 - 1:21 - 14
Set 2 - 1:22 - 12
Set 3 - 1:23 <400 - 12
Set 4 - 1:24 <400 - 12
Set 5 - 1:26 <400 - 13

Loved this workout today. Definitely tough but a great workout, definitely had to work all out for the full 2 minutes.

4:45 - Post-WOD

• Protein Shake

10:45

• 1 Trader Joes Spicy Italian Chicken Sausage link
• 8 Olives

Got home at 6:00 from CFM and passed out, woke up about 10, tried to fall back asleep but couldn't at 11 I was still laying there wide awake and was feeling hungry so I got up and ate the sausage link and olives and went back to bed. Finally fell back asleep about 11:15.

Week 3 Day 1

6:45 - Wake up

Went to bed about 12:00 after the game so I ended up getting just under 7 hours of sleep. Not bad for the night of the Super Bowl but not where I'd like it to be.

7:45-8:30 - Breakfast

• 3 Egg Whites
• 1/2 Yellow Bell Pepper
• 1 Trader Joe's Sweet Italian Sausage

11:20 - Lunch

• Grilled Chicken
• Grape Tomatoes
• 1/4 Cup Macadamia Nuts

3:30 - WOD

A.1 TnG Power Cleans, 6.5.4.6.5, rest 30 seconds.

Set 1 - 165x5 lost my grip after my 5th Clean
Set 2 - 165
Set 3 - 165
Set 4 - 165
Set 5 - 175x2, 165x3
A.2 CG Bench press pauses, 4.3.2.4.3., 31X1, rest 2 minutes
Set 1 - 135
Set 2 - 145
Set 3 - 155
Set 4 - 155
Set 5 - 155
+
12 minutes, top of every minute do
2 push jerks @ 155/105
6 kb swings
9 abmat sit ups


Round 1 - :35	Round 7 - :33
Round 2 - :33	Round 8 - :32
Round 3 - :33	Round 9 - :32
Round 4 - :33	Round 10 - :32
Round 5 - :33	Round 11 - :32
Round 6 - :33	Round 12 - :32

Subbed 135# for the Push Jerks and used 53# KB. Thought I had grabbed a 70# but grabbed the 53# by accident.

4:45 - Post-WOD

• Protein Shake

7:00 - Dinner

• Grilled Beef Tenderloin
• Black Olives
• Asparagus - Sauteed in Coconut Oil, Mrs. Dash, and enough Garlic to kill a medium sized vampire army

It was a good day over all, WOD went well despite not eating well yesterday. Food today went well. Working hard to be 100% again. I'm going to a concert Thursday so I know I probably won't be 100% then, but after that my goal is to go 100% paleo for a month. Then we'll see where we go. Also going to be taking eggs out of my diet for the most part cause Jay wants to see if that will help me to lose faster. Water was alright, but still not where it should be. going to work hard this week to get that up.

Day 13

11:00 - Wake Up
About 11 and a half hours of sleep.
11:45 - breakfast

• Paleo chili
• Half an orange bell pepper

2:00 - Lunch

• Grilled chicken
• 1/4 cup pumpkin seeds

5:45 - Dinner

• Chicken Salad
• Tuna Salad
• Lettuce
• Tomatoes
• Green Peppers
• Olives
• 1.5 Tbsp Balsamic Vinegar
• Cole Slaw

Day 12

6:45 - Wake up
8 hours and 45 minutes of sleep. Another good night. Energy level is good. I'm loving getting 8+ hours of sleep every night.
8:00 - Breakfast

• 3 Hard Boiled Eggs
• 1 Sausage Link

12:30 - lunch

• grilled chicken
• half a bell pepper
• 1/4 cup macadamia nuts

3:30 - WOD

Set 1 - 215
Set 2 - 225
Set 3 - 230 fail on 4
Set 4 - 225 fail on 4

17:05ish
Rxd the weight of the overhead squats but they took me a while. Couldn't lock my shoulders out at the end. K2e and ttb were some ugly form of each of them.

4:30 - Post-WOD

• protein shake

6-9:30 indoor rock climbing

10:00 dinner at the diner.

• Tuna salad


• Chicken salad


• Olives


• Lettuce


• Tomatoes


• Green peppers


• Vinegar


• Cole slaw

Now passing out.

Day 11

6:45 - Wake Up
Was asleep by 10 last night do I got 8+ hours of sleep. Still really didn't want to get out of bed so I'm gonna attribute this to not being a morning person.
7:30 - Breakfast

• 3 Hard boiled eggs
• 1 Trader Joe's sweet Italian chicken sausage link.

12:30 - Lunch

• Grilled chicken
• Broccoli
• 1/4 cup macadamia nuts

6:30 - Dinner

• Grilled Steak Tenderloin
• Broccoli
• Mustard
• 1/4 cup pumpkin seeds

Today was a rest day which was nice, my body definitely needed it. I also felt well rested today, thanks to getting to bed early last night. I'm gonna shoot to get to bed early again tonight and try to keep this rested feeling going.

Day 10

6:45 - Wake up
Didn't get to sleep until 11:30 so didn't get as much asleep as I would have liked. But still feeling pretty good today.
7:30 - Breakfast

• 3 Hard boiled eggs
• 1 strip of bacon

11:30 - Lunch

Went to Whole Foods ate off the salad bar.
• Jerk Chicken
• a little Cole Slaw
• Salad
• Tuna Salad w/ some mayo

3:30 - WOD

For Time
ladder couplet of the following
unbroken CTB pull ups, 5-10-15-10-5-10-15-10-5
double unders, 30-40-50-40-30-40-50-40-30

(if you cannot do double unders then complete the following runs - 100 -150-200-150-100-150-200-150-100)
14:33 with runs instead of DUs

4:30 - Post-WOD

• Protein Shake

7:30 - Dinner

• Grilled Chicken
• Trader Joe's Garlic Salsa
• 1/4 Cup Almonds

Good day today, had a little bit of added stress with some car issues but over all the day went well. Got everything taken care of. The WOD went well, it was definitely harder than it looked on the white board. Water intake was better today, but still not where it probably should be, definitely something to work on. I've been getting a little discouraged over the last few days. I really haven't noticed any differences over the last week and a half. Sleep has been about the same, have been feeling about the same, WODs have gotten a little better, but nothing too noticeable, and I haven't had any progress on weight loss/change in the way my clothes fit. I know that this is a marathon, not a sprint, but I still get frustrated, by slow progress, I want to see results now.

Tuesday, January 31

6:45 - Wake up
7:45 - Breakfast

• 3 Hard Boiled Eggs
• 1 TJ Sweet Italian Sausage Link

12:45 - Lunch

• Paleo Chili

3:30 - WOD

60 sec. amrap squat cleans, 95/65
60 sec. amrap burpee box jump, 20/15
rest 6minutes x 3 all @ 97%

Round 1 -16/12
Round 2 -16/12
Round 3 -14/11
+
30 unbroken wall balls, 20/14#
20 unbroken kb swings, 70/55#
10 unbroken thrusters, 75/55#
rest 7-8 minutes x 2 all @ 97%

Round 1 - 2:24 25 WB, 55#KB
Round 2 - 2:42 16# WB(30), 55#

7:30 - Dinner

• Pork Chop with Dijon Mustard and Garlic
• Broccoli
• 1/4 cup Pumpkin Seeds

Water still wasn't real good, and felt a little tired at different parts of the day. But over all today was a good day. Diet was good, WOD was tough but good.

The 2nd Monday.

6:30 - Wake up
Woke up at 6:30 felt pretty good, got about 8 hours of sleep, but did not want to get out of bed. Ended up laying in bed hitting the snooze button for an extra 20 minutes before finally making myself get up.
7:15 - Breakfast

• 3 Hard Boiled Eggs
• 1 Piece of Bacon
• 1/4 Cup Strawberries

11:30 - Lunch

• Romain Lettuce Salad
• Grilled Chicken
• 1 Tbsp Olive Oil
• 1 Tbsp Balsamic Vinegar

3:00 - Pre-Workout

• 1/2 Grapefruit
• 1/4 Cup Pumpkin Seeds

3:30 - Workout

A. TnG Power cleans, 10.8.6.4.2, rest 2 minutes.

Set 1 - 125
Set 2 - 145
Set 3 - 165x5
Set 4 - 175x3+ Had 4th rep up, just didn't get my shoulders around and under it. PR for 3
Set 5 - 185x2 PR for 2

B. Push Press 4.3.2.3.4, rest 2 minutes.

Set 1 - 85
Set 2 - 125
Set 3 - 155
Set 4 - 165
Set 5 - 175x2(PR)

C. 1-7 dip ladder in 10 minutes - after every ladder do 20 abmat sit ups AFAP

Scaled dip ladder to 1-4.
2xdip ladder
2xPushup ladder 1-7
Didn't get sit-ups after my last round.

4:45 - Post WOD

• Protein Shake

6:45 - Dinner

• Paleo Chili

Felt really good today. Workout went well PR'd on both lifts. Dips are one of my weakest points but I thought I could have done a little better than I did on the ladders. Water wasn't as good as it could have been, only drank about 50 oz today. Will work on upping that again tomorrow.

1 down the rest of my life to go

Gonna combine Saturday and Sunday into one post here.

Saturday
10:30 - Breakfast

• 3 Eggs over Easy
• Bacon
• Fruit Salad

3:30 - Lunch

• Grilled Chicken
• Peppers

8:30 - Dinner

• Paleo Chili

Sunday

Slept until 11:30

12:00 - Breakfast

• Paleo Chili

6:30 - Dinner

• Pork Chop with Dijon Mustard, Garlic, and Thyme
• Romain Lettuce Salad
• 1 Tbsp Olive Oil
• 1 Tbsp Balsamic Vinegar

So where as most of you talk about over eating on the weekend, I think my biggest problem is going to be under eating. I don't get hungry very often, and because of this I don't think about eating when I finally do get hungry my meals are so far apart that I only have 2 meals in a day. It also doesn't help that I normally don't start my Saturday or Sunday until 11:00 and sometimes later. I'm going to start trying to get into CFM on Saturdays, so that may help me get in an extra meal on Saturday, but Sundays still may be hard. We will see.

Day 5

6:30 - Wake up

Just under 8 hours of sleep. Woke up once around 4:30 fell back to sleep quickly.

7:15 - Breakfast

• 3 Hard Boiled Eggs
• 1 TJ All natural Sweet Italian Sausage Link

12:10 - Lunch

• 90/10 Ground Beef with Cajun Seasoning
• Romaine Lettuce Salad
• 1 Tbsp Olive Oil

3:00 - Pre-Workout

• 1/2 Grapefruit
• 1/4 Cup Almods

3:30 - WOD

A. Back Squat, 2.2.2x3, rest 15 seconds, rest 2 minutes
Set 1 - 205
Set 2 - 215
Set 3 - 225
+
40 FS @ 185/115#
*every time you drop the bar do 10 GHD Sit ups
8:42, I think. Broke it up into 5 sets, 10, 8, 8, 8, 7

4:30 - Post WOD Shake
6:30 - 9:45 Indoor Rock Climbing
10:15

• Eggs
• Bacon
• Ham
• Sausage

So this may not have been the best meal but I went out with my friend after climbing to the diner and was starving so I needed to eat something. Decided that this was one of the lesser of the available evils. It is for the most part paleo. Didn't do any potatoes, toast or anything, There may have been some milk in the eggs from the omelet, not sure didn't ask, but will remember to do that next time.

Over all it was a good day. Work out went well, diet was good for the most part...again, may have been a little off at dinner but don't think it was too bad of a slip. Climbing was a ton of fun, and is a great workout, I've been doing it for a few weeks now and am loving it.

3 down and feeling good

6:30 - Wake up

Woke up today no problem. Felt good, however I was yawning a lot, not really sure what this means. 

7:15 - Breakfast

• 3 Hard Boiled Eggs
• 1/4 Cup Pumpkin Seeds
• 1/2 Grapfruit

12:10 - Lunch

Did not get hungry all morning, so increasing the amount of protein/fat was a good choice I believe. I'm going to try to mix other types of protein with eggs in the future (turkey bacon, lean sausage, etc)

• Brocoli
• Grilled Chicken
• 1/8 Cup Macademia Nuts

2:00

Felt tired. Had trouble keeping my eyes open at times. Not really sure what is causing this as I slept well and have eaten well so far today.

4:00 - Pre-Workout

• 1/4 Cup Strawberries
• 1/8 Cup Macadamia Nuts

4:30 - WOD

A.1 Weighted Pull up cluster, 1.1.1x5, rest 15 sec., rest 30 seconds
A.2 Weighted Dip, 5 x 3-5, rest 60 seconds
+
"Fo Shizzle"
800 meter run
75 burpees
800 meter run

Set 1 - 10/BWx5
Set 2 - 10/BWx5
Set 3 - 10/BWx5
Set 3 - 10/BWx5
Set 4 - 10/BWx5
Set 5 - 10/BWx5

14:04 RX - Burpees were tough but did them unbroken, first run 3:42 second run around 4:00.

5:30 - Post WOD Shake
7:15

• Grilled Chicken
• Salad
• 1 Tbsp Olive Oil
• 1/8 cup Macadamia Seeds

Felt good today. Going to try to make sure I get 8 hours of sleep again tonight which means bed by 10:30, this is definitely a change for me as I'm used to not getting to bed until 1130 or 12. Water was good, drank 101 oz. and I am going to try to reach 110 tomorrow. Also going to go food shopping tomorrow to try to get some more variety into my diet.

Day 2 in the books

7:00 - Wake up

Not a real good start to the day, woke up 30 minutes late, some how slept through my alarm. I made a conscience effort to get to bed early last night, and was asleep by 1030, but I woke up at 5 am feel back asleep relatively easily, but then then slept through my alarm at 630. Luckily I packed lunch and breakfast last night, so I was able to get dressed and out the door quickly.

7:30 - Breakfast

• 2 Hard Boiled Eggs
• 1/8 Cup Almonds
• 1/4 Cup Strawberries

10:00

Low energy, felt tired, slight headache in sinuses. Started to get hungry

10:50 - Lunch

• Lettuce
• Grilled Chicken
• 2 Tbsp Olive Oil
• 1 Tbsp Balsamic Vinegar

3:00- Pre-Workout

• 1/2 Grapefruit
• 1/4 Cup Almonds

3:30 - WOD

30 sec. amrap pull ups
30 sec. amrap hang squat clean, 95/65#
30 sec. amrap double unders (sub row sprint)
30 sec. amrap unbroken wall balls
rest 6 minutes x 5


Averaged 15 pullups, 9 Squat Cleans, 90m Row, and 10 Wallballs.
This session was tough just like lactate sessions always are.

4:30 - Post WOD Shake 7:00

• Grilled Pork
• Broccoli
• 1 Tbsp Coconut Oil
• 1/8 cup Pumpkin Seeds

Over all felt pretty good today. Had a headache most of the day prior to working out. Not sure what caused it, felt like it was in my sinuses but didn't feel any congestion or anything else. Got hungry pretty quickly this morning, going to try to up protein intake by having 3 hard boiled eggs instead of 2 for breakfast tomorrow. Water was pretty good, drank about 80 oz. Going to shoot for 100 tomorrow. Also going to try to keep sleep at at least 8 hours again tonight to help with low energy during the day and over sleeping my alarm.

Day 1 in the books

6:30 - Wake up
7 hours of sleep felt rested.
7:30-8:00 - Breakfast

• 2 Hard Boiled Eggs
• 1/4 cup Strawberries
• 1/4 cup Almonds

11:30 - Lunch

• Grilled Chicken
• Broccoli (steamed)
• 1/8 cup Almonds

3:00 - Snack

• 1/4 cup Strawberries
• 1/8 cup Almonds

3:30 - WOD

A. DL - take up to max effort.

Pulled 350# for a 15# PR
B. Bench Press - take up to max effort.

225# tying my PR
C. KB ladder, 1-10-1 w/ corresponding breathes. @ 70/55

8:38 with 70# all swings at eye level or above

4:45 - Post-WOD Protein shake
6:30 - Dinner

• Grilled Chicken
• Kale, Romain, Spinach Salad
• Salmon
• Tomatoes
• Guacamole

Overall I felt good today. There were times when I felt like my energy was low, specifically around midmorning about 9-10 and also around 2:30, the end of the school day. I think that this low energy level could be attributed to 7 hours of sleep last night. I will aim to get more tonight. Food went well, and I am looking forward to eating Paleo again and seeing the changes in my body.