..a stream of consciousness..

Workout: Undecided for happy hour.  Tired of running.
     – Maybe I’ll do Annie again
     – Ended up doing Michael – 3 x (800m run, 50 back extensions, 50 situps)
          – think I was at… 27:14? not sure… I’ll have to double check that one. 

Nutrition:
– 630AM – [2] – zone bar
– 930AM – [2] – 2 string cheese, PB Sandwich, extra cashews
– 1230PM – chicken salad @ Carrie’s place.  Thanks!
               *it was chicken salad like potato salad… mayo, celery, onions, etc,
                 served on white bread w/ potato chips.  Not exactly zone, but 
                delicious nonetheless!! (did I mention free?)
– 730PM – zelo’s – pizza and beer.  great combo, just not for the zone, lol!

Workout: Rest, for time.

Nutrition:
– 630AM – [2] – zone bar
– 900AM – [2] – 2 string cheese, 1 pb sandwich
– 1200PM – [4] – 6 oz salmon, veggies, oil, etc.  Zucca Grilled Salmon entree
– 530PM – [2] – zone bar
– 830PM – [6] – balsamic glazed chicken fm BJ’s, subbed broccoli for potatoes,
         all carb blocks came from beer.
* Talked to V last night real quick about nutrition and zoning… I’m looking for tweaks to my zone – I want to try cutting back my carbs and upping the fats like a few other people are doing (Patrick & Johnny D), just b/c… well, it seems to give them more energy.  Perhaps it would help me cut back on my 2 cups of coffee per day (used to be 2 cups per week before the new job and increased CF).  I’m also considering upping my protein block base, as I was looking at something saying the ‘average crossfitter’ is a .7 multiplier (what you multiply your Lean Body Mass by to arrive at your block intake) – but that’s w/ 3x a week of CF.  I’m at 5, sometimes 6, before basketball, cycling, and speed/run work.  I am thinking of going to .85 as a multiplier – V says to try .8 but going 3x-5x the fat.  It’s something I’m going to think about when I get more time…

[7B/60]

Quote of the Day:
“The irony of commitment is that it’s deeply liberating – in work, in play, in love.  The act frees you from the tyranny of your internal critic, from the fear that likes to dress itself up and parade around as rational hesitation.  To commit is to remove your head as the barrier to your life.” 
          – Anne Morriss (Starbucks – The Way I See It #76)

Workout – TCA says Karen (150 wall balls), but sub for shoulder
– 600AM – 1 mile run, 1/2 time rest, 1 mile run – PR’d at 6:13 on the first mile,
           kept the second mile under 7 min as well (6:43).  Not having the shoulder
           is forcing me to work on my lower body/running.  As much as it sucks, it
           is good for me.  I just want my shoulder back at this point, though.
-600PM – Karen – left handed, 12 pound ball, 150 wall balls… I looked like I was
          working on my left handed jumper with a 12 pound ball.  Finished in 7:49…
          wonder how I would have done if I had both arms and a 20 lb ball.  Still can’t
          fully extend my right arm with any sort of load or quickness though.  sucks.

Nutrition:
– 530AM – [2] – 2 string cheese, 1 PB sandwich
– 700AM – [2] – zone bar
– 1030AM – [2] – 1 egg, 2 egg whites, 1 apple, 12 almonds
-1230PM – [4] – 6 oz salmon, 1/2 small avocado, 2 large bell peppers, 8 oz zucchini,
             8 oz yellow squash.  Took forever to make the veggies last night, but they’re
             so much better than eating a million pieces of spinach…
– 700PM – [2] – 2 egg whites, 1 egg, 1 apple, 12 almonds
– 830PM – [4] – 2 string cheese, 2 oz lean pastrami, 1 PB sandwich, 1 orange, 6 almonds

[6B/60]

Workout:
– TCA blog says AMRAP in 20 of 95lb push jerks (15) and squats (30).  Will have to sub push jerks…
– subbed push jerks w/ GHD & Ab Mat situps – 13 rounds

Nutrition:
– 640AM – [1] – 1/2 zone bar (remainder from yest)
– 800AM – [2] – zone bar
– 1000AM – [2] – 2 egg whites, 1 whole egg, 1 PB sandwich
– 1200PM – [4] – lots of vegetables @ the salad bar (peppers, zucchini,
            tomatoes, squash, broccoli, carrots), 1/2 orange, 3 oz turkey,
            tiny handful of shrimp, a dab of olive oil, small cup of chicken
            noodle soup – work lunch @ City Grill
– 415PM – [2] – 2 string cheese, 1 PB sandwich
– 630PM – [2] – zone bar
– 830PM – [2] – zone bar
– 930PM – [1] – 12 spears asparagus, 1 string cheese, 1 tsp olive oil

[7A/62]

Workout:
Modified Hopper Punisher?  We’ll see what I can sub out for the actual punisher come CF time tonight…
 – Ended up doing the Punisher (10, 9, 8… 1 of 135lb Squat cleans, each followed by a 200m run) subbing out the 135lb squat cleans with 185lb back squats, due to my shoulder.  18:31 – my legs are shot.  bigtime. 

Nutrition:
700AM – [2] – Zone bar
900AM – [3] – 6 egg whites, 1 banana, 12 almonds
1230PM – [3] – 1c grape tomatoes, 2 large bell peppers, 4 oz lean pastrami, 1 tbsp PB
               – 1 extra block of protein
430PM – [2] – zone bar
630PM – [2] – zone bar
800PM – [1] – zone bar (noticing a theme today?)
900PM – [3] – 1 large bell pepper (orange), 4.5 oz salmon, 12 spears asparagus,
               1/4 PB sandwich 

[7B/62]

Workout: 
– climbing benchmark – Joe, Steph and I went around and did a couple hills for the purpose of calculating benchmarks on certain hills and using a simple power output calculation for comparison purposes between Joe and myself.  The 2 climbs were Stunt Rd (longer climb ), and Dry Creek Cold Canyon [Mulholland to Mulholland] (a sub 10 min climb, a cycling ‘sprint’ known as 7 min hill).  We used the altitude gained and combined weight of the person and bike (Joe – 68.18kg + 8.63kg; Jer – 76.36 + 8.18kg) as our basis for work completed… it broke down SOMETHING like this:

STUNT (320m vertical gain):
Joe (76.81kg)- 22:22, 183.15 watts
Jer  (84.54kg)- 24:40 , 182.78 watts

DRY CREEK (103m vertical gain- not as steep or long as Stunt):
Joe – 9:20, 141.28 watts
Jer – 9:30, 152.77 watts 

Stunt was steeper AND longer than Dry Creek – Joe has better endurance when it comes to longer climbs, but my power output is higher than his on the shorter climb, even though I finished after him.  He had a ‘homecourt advantage’ on Dry Creek, knowing how to ride it and when/where to hold off and where to hammer.  Joe says that IF I knew the road and how to plan for the finish, I probably would have taken him.  Either way – this is the benchmark – hopefully we’ll get a chance to do it again before we get to the start of the KOM series.

– followed up cycling with 2 basketball games at 24 hour fitness in LA on Slauson with co-workers as practice for our Staples Center invitational league.  It was fun, felt good to run… Couldn’t quite shoot the long ball b/c of my legs, but made some good passes, and hit a bunch of midrange jumpers.  Legs were there for strength, just not for the shot.

NUTRITION:
– 730AM – [2] – 2 string cheese, 1 PB sandwich
– 830AM – [2] – zone bar
– 1000AM? – [2] – zone bar (top of stunt)
– 1200PM – [2-ish] – PB sandwich – no protein
– 230PM – [2] – zone bar (after hooping)
– 500PM – [2] – 2 oz turkey, 1 PB sandwich
– 700PM – [?] – pseudo cheat meal – sushi, but easy on the rice 

[7A/66]

Workout:
pre-UCLA game – 5x400m sprints, 3 min rest between sprints
– 1:17.9, 1:22.3, 1:27.3, 1:34.2, 1:28.9
– 400m is a tough distance to sprint (for me, at least) – I would get to the end of the 2nd turn (around 300m) and start wondering how I was going to make it to the 400m mark.  Turns out it was actually 430m around the track from lane 5 (lanes 1-4 were reserved for the UCLA track team. They are FAST.) 

Nutrition:
800AM – [2] – 2 string cheese, 1 PB sandwich
1130AM – [3] – 1 string cheese, 1/2 apple, zone bar
300PM – [4] – CCC Combo wrap
730PM – [4] – Habit burger w/ avocado

[7A/64]

Workout:
600AM – 5k run (6 big block loops, 1 driveway sprint & back)
** It was cold this morning for the 5k, but it was a good 5k nonetheless.  It felt like it had been a while since I had gone to the Academy, and with dropping people off @ Mt. Wilson tonight, I was pretty sure I was going to miss happy hour tonight.  So I sucked it up and went to the 6AM, deciding to do something that I hate to do in order to get full use out of whatever constantly variated functional movement from my busted shoulder.  Didn’t check ALL my mile splits, but the first mile was done in 7:18, which… without going at full intensity was already a PR… the second 2 miles I estimate at just under 7:30, seeing as how doing them AT 7:30 left me 36 seconds to do the last 200m, which… although I can do it, I don’t think I ran fast enough to do it in 36.0.  Total time on the 5k – 22:54.  New PR for me.  =D

Nutrition:
530AM – [2] – 2 string cheese, 1 PB sandwich
715AM – [2] – zone bar
1100PM – [3.5] – 12 oz milk, 1.5 scoops muscle milk light (8 oz  milk
         + 1.5 scoops MML = 2 carb, 3 protein), 1 PB sandwich (1/2 carb over)
200PM – [3] – grilled vegetable salad w/ chicken
830PM – cheat meal @ Zelo’s 

[6A/(missed HR @ 5AM)]

Rest Day

Nutrition:
745AM – 2 string cheese, 1 PB sandwich
1030AM – zone bar
100PM – salmon/spinach crepe
500PM – chicken lettuce wraps + beer
730PM – 1/2 CCC combo wrap
1100PM – 1/2 CCC combo wrap

UCLA vs. UW – go bruins.  that was a fun game to be at.  woohoo!!

[6.5/C/60]

gettin’ old, buddy.  we’re all gettin’ old, haha!

Workout: ‘light’ bball game tonight at 10 for the walnut league

Nutrition:
700AM – [2] – 2 string cheese, PB sandwich
930AM – [2] – 1 egg white, 1/2 oz turkey, 1 string cheese, 1 orange
1200PM – [4] – 1 c grape tomatoes, 1 large yellow bell pepper, 4 oz roast beef,
             2 tbsp peanut butter, 1 orange (btw, this lunch is NOT keeping me full)
430PM – [2] – 2 oz beef jerky, 1 PB sandwich 
730PM – [4] – 1 large bell pepper, 4 egg whites, 1 egg, 1 string cheese,
             1 slice toast, 1/2 orange… need some fat… 
1130PM – [2] – zone bar – needed something after the game… unfortunately it
             was 1/2 an hour before I went to sleep.

Per Nathan’s entry about tracking (his blog linked here and to the right), I’m going to begin tracking my hours of sleep and heart rate in the morning.  The first number is the hours, the following letter is a letter grade on how I felt when I woke up, and the last number is my heart rate when I wake up.  Apparently when I’m overtraining, not resting enough, or my body is stressed out, a sign will be an elevated (+10 over average) heart rate in the AM.

[7A/64]