I took today off from CrossFit because I was really feeling it in my legs. I spent the day pricing goods and shopping for produce for the upcoming Grand Opening this Saturday. I've been given the honor of supplying the box with little snacks for their guests to enjoy while getting the tour. Had a few hiccups with the original plan but things came together smoothly. The menu will consist of Avocado Deviled Eggs, Marinated Mushrooms, Butternut Squash Ceviche, Spinach Stuffed Tomatoes, and Roasted Almond Balls (a sweet snack).
Meals.
1. two eggs, stir fry veggies.
2. banana smoothie with Spirulina.
3. Homemade Butternut Squash Soup
4. Two slices of Pizza (-2)
5. Apple
*1 beer
Todays score = 17
I'm slipping with my urges, I need to curb them. I'm aiming for a perfect 20 for each day forward.
Thursday, January 26, 2012
Tuesday January 24, 2012
Another tough one but I pushed through it a lot better than yesterdays.
WARMUP
1 MIN MAX DOUBLE UNDERS
10 PASS THRUS
INSIDE OUT SWINGS
ROCK AND STRETCH
STRENGTH
12 MIN TO FIND 1RM POWER CLEAN
ENDURANCE
3 ROUNDS
400M RUN
25 ABMAT SITUPS
WOD
AMRAP 20 MIN
800M RUN
W THE REMAINDER OF THE TIME
10 DL (225/135)
5 HSPU (25/FLOOR)
AT THE 10 MINUTE MARK RUN 800M
New PR at the Power Clean, I only went up by 10 lbs but i'll take it. Set my 1RM to 180lbs and finished 7 rounds and 4 reps with a 155lb weight. Actually took a plate out from under my HSPU from the last time so that's something to be proud about as well.
Meals
1.pre wod -banana
2.post wod - protein shake (spirulina), two eggs, bok choy
3.lunch - steamed veggie "NoFryStirFry" w/ beef (red & orange bell, cauliflower, yellow squash, asparagus, 4. string bean, red onion)
5. salad (mixed greens, arugula, cucumber, shredded carrots)
6. red snapper w/ acorn squash ceviche, winter vegetable salad
Todays score = 19 (had a 4 oz portion of some kick ass beer)
WARMUP
1 MIN MAX DOUBLE UNDERS
10 PASS THRUS
INSIDE OUT SWINGS
ROCK AND STRETCH
STRENGTH
12 MIN TO FIND 1RM POWER CLEAN
ENDURANCE
3 ROUNDS
400M RUN
25 ABMAT SITUPS
WOD
AMRAP 20 MIN
800M RUN
W THE REMAINDER OF THE TIME
10 DL (225/135)
5 HSPU (25/FLOOR)
AT THE 10 MINUTE MARK RUN 800M
New PR at the Power Clean, I only went up by 10 lbs but i'll take it. Set my 1RM to 180lbs and finished 7 rounds and 4 reps with a 155lb weight. Actually took a plate out from under my HSPU from the last time so that's something to be proud about as well.
Meals
1.pre wod -banana
2.post wod - protein shake (spirulina), two eggs, bok choy
3.lunch - steamed veggie "NoFryStirFry" w/ beef (red & orange bell, cauliflower, yellow squash, asparagus, 4. string bean, red onion)
5. salad (mixed greens, arugula, cucumber, shredded carrots)
6. red snapper w/ acorn squash ceviche, winter vegetable salad
Todays score = 19 (had a 4 oz portion of some kick ass beer)
Monday January 23, 2012
Great to be back, I felt like a different person last week but I'm ready to kill it this week. I got a new PR today and a near puke experience as well, awesome right?
WARM-UP
200M RUN
15 AIR SQUATS
15 ABMAT SITUPS
15 KIPS
10 LEG KICKS
10 QUAD PULLS
10 ARMS CIRCLES
STRENGTH
12 MINUTES TO FIND YOUR 5RM BACK SQUAT
ENDURANCE
3 X 500M ROWS
WOD
4 ROUNDS
7 BURPEES
14 KB SWINGS(2/1.5)
30 BOX JUMPS(24/20)
14 KB SWINGS(2/1.5)
7 BURPEES
1 MIN REST
*SCORE IS TOTAL TIME INCLUDING REST
I chose the Strength portion. On November 14th I did a three rep max at 170lb, today, my five rep max was 215lb, ha. That's improvement baby. The WOD is when that magical sensation started to take over me, you know the one where your stomach gets all tingly, it's your bodies way to rejoice, regurgitation. This one really killed me. It came down to the wire, I didn't finish on time but I kept going past the clock. Casey helped big time pushing me to finish my box jumps and the rest of the class was there to make sure I completed the rest... Love that about CrossFit.
Here's my diet.
pre wod - hard boiled egg
post wod - protein and spirulina, banana
snack - kiwi
lunch - beef stir fry w/ sautteed, sauteed kale
dinner - ham, horse radish, provolone on 1/2 english muffin. (-2)
18 = todays score.
WARM-UP
200M RUN
15 AIR SQUATS
15 ABMAT SITUPS
15 KIPS
10 LEG KICKS
10 QUAD PULLS
10 ARMS CIRCLES
STRENGTH
12 MINUTES TO FIND YOUR 5RM BACK SQUAT
ENDURANCE
3 X 500M ROWS
WOD
4 ROUNDS
7 BURPEES
14 KB SWINGS(2/1.5)
30 BOX JUMPS(24/20)
14 KB SWINGS(2/1.5)
7 BURPEES
1 MIN REST
*SCORE IS TOTAL TIME INCLUDING REST
I chose the Strength portion. On November 14th I did a three rep max at 170lb, today, my five rep max was 215lb, ha. That's improvement baby. The WOD is when that magical sensation started to take over me, you know the one where your stomach gets all tingly, it's your bodies way to rejoice, regurgitation. This one really killed me. It came down to the wire, I didn't finish on time but I kept going past the clock. Casey helped big time pushing me to finish my box jumps and the rest of the class was there to make sure I completed the rest... Love that about CrossFit.
Here's my diet.
pre wod - hard boiled egg
post wod - protein and spirulina, banana
snack - kiwi
lunch - beef stir fry w/ sautteed, sauteed kale
dinner - ham, horse radish, provolone on 1/2 english muffin. (-2)
18 = todays score.
Wednesday, January 25, 2012
Sunday January 22, 2012
Total score for today = 20
overall for the week - 114 food points - 10 for only doing 2 WODS = 104
Very crappy week, set up by a chain of events, i'll call this week an eye opener.
overall for the week - 114 food points - 10 for only doing 2 WODS = 104
Very crappy week, set up by a chain of events, i'll call this week an eye opener.
Sunday, January 22, 2012
Friday January 20, 2012
All i've got to say was today was an awful day. Poor actions on my part screwed a lot of things up. I'm going to keep it short, i overslept the work out. My score is 15.
Thursday January 19, 2012
Thursday was good up until the evening. It's amazing to think that just 4 to 5 hours can lower your score so much whih is not JUST a score but a model for healthy living. It really makes me realize how much control you need to have over every part of your day.
STRENGTH
SHOULDER PRESS
65% - MAX REPS
75% - MAX REPS
85% - MAX REPS
95% - MAX REPS
Overall numbers - 16/10/7/2
WOD
4 ROUNDS
16 BOX JUMPS (24/20)
16 HANG CLEANS (95/65)
16 FRONT SQUATS (95/65)
6 WALL CLIMBS
Overall - 2 +38 RX
Today marked my 8th required workout. I like seeing that number go up.
Meals
1. two eggs, spinach
2. protein shake, apple
3. chicken and slaw
4. apple
5. two slices of laguna pizza (-2)
4 drinks (-4)
Today's score = 12
Wednesday January 18, 2012
I'm writing these blogs from memory as today is Sunday after a long, unfortunate weekend. So sorry in advance for lack of creativity or information.
I couldn't make the the 6am or the evening classes so I did the WOD at the rec center. I'm not a fan of doing these WODs outside of the box because I just can't seem to motivate well enough. Here is a video of me doing it.
SKILL
800M RUN
REST 2 MIN
400M RUN
Overall running time :6:52
WOD
21-15-9
DEADLIFTS (225/135)
TOES TO BAR
Overall time : 7:30
I moved the camera for the last round for a better angle...looks like i shut it off instead.
Meals
1. One hard boiled egg
2. Protein shake at the rec followed by chicken, sauteed bok choy at home.
3. apple
4. Himawari Sushi - 9 pc sashimi, two rolls (no rice), seaweed salad.
5. apple and kiwi
6. handful of nuts.
Total points for the day - 19. I would say 20 since I had a ton of raw fish but i'm not sure if that would count as Omega-3 supplementation.
STRENGTH
SHOULDER PRESS
65% - MAX REPS
75% - MAX REPS
85% - MAX REPS
95% - MAX REPS
Overall numbers - 16/10/7/2
WOD
4 ROUNDS
16 BOX JUMPS (24/20)
16 HANG CLEANS (95/65)
16 FRONT SQUATS (95/65)
6 WALL CLIMBS
Overall - 2 +38 RX
Today marked my 8th required workout. I like seeing that number go up.
Meals
1. two eggs, spinach
2. protein shake, apple
3. chicken and slaw
4. apple
5. two slices of laguna pizza (-2)
4 drinks (-4)
Today's score = 12
Wednesday January 18, 2012
I'm writing these blogs from memory as today is Sunday after a long, unfortunate weekend. So sorry in advance for lack of creativity or information.
I couldn't make the the 6am or the evening classes so I did the WOD at the rec center. I'm not a fan of doing these WODs outside of the box because I just can't seem to motivate well enough. Here is a video of me doing it.
SKILL
800M RUN
REST 2 MIN
400M RUN
Overall running time :6:52
WOD
21-15-9
DEADLIFTS (225/135)
TOES TO BAR
Overall time : 7:30
I moved the camera for the last round for a better angle...looks like i shut it off instead.
Meals
1. One hard boiled egg
2. Protein shake at the rec followed by chicken, sauteed bok choy at home.
3. apple
4. Himawari Sushi - 9 pc sashimi, two rolls (no rice), seaweed salad.
5. apple and kiwi
6. handful of nuts.
Total points for the day - 19. I would say 20 since I had a ton of raw fish but i'm not sure if that would count as Omega-3 supplementation.
Subscribe to:
Posts (Atom)