..a stream of consciousness..

Workout:
700PM – Jackie – 1km row, 50 (45lb) squat thrusters, 30 pullups – for time
                Dave Hsu pulled an 8:00 Jackie – I need to try to keep up, haha!

Nutrition:
830AM – [2] – 2 string cheeses, 1 cup pineapple, 12 almonds
1000AM – [2] – zone bar **stacked 830/930 meals so close b/c I didn’t eat in the morning. 
                  I was going to eat 4 blocks at 830 but decided to stretch it out a bit.
1230PM – [3] – 4 cups of spinach, 1.5 oz gorgonzola, 1.5 oz balsamic vinagrette,
                 2 oz turkey, 1 orange **I started out w/3 oz of gorgonzola and was going to
                 make it a 4 block meal, but I underestimated how much gorgonzola that
                 was.  It was very overpowering so I scaled it back to 1.5 oz and turned the
                 4 block meal into 3.  It just means I’ll eat a 2 or 3 block meal at 330
                 instead of 430…
330PM – [2] – 2 oz turkey, 1 c pineapple, almonds
430PM – [2] – zone bar
630PM – [2] – 2 string cheese, 1 PB sandwich
900PM – [4] – 6 oz tuna, 3/8 avocado, 1 c pineapple, 1 orange

** skipped Jackie today – I am going to take a break from CF/o-lift until saturday  to see if my shoulder gets better.  I’m going to let my legs rest a bit too – I don’t want to get too burnt out.  Besides, I’m headed to Park City this weekend – hopefully I’ll be able to complete a WOD out there… otherwise i’ll have to scale everything to be just legs…

Bodyfat/Caliper breakdown – for tracking purposes-
Bi – 3mm
Tri – 5mm
Sub – 16mm
SI – 9mm
——Total –> 33mm, 26 yr old, 13.8% + or – 2%

Workout:
600AM – Kessler – Hang Power Cleans (3, 2, 2, 2, 1, 1, 1, 1)
                 [135, 155, 165, 175, 185 (f), 185, 185 (f), 185 (f)] – (f) denotes failed rep
800PM – O-lift? or possibly squats/pullup portion of it

Nutrition:
530AM – [2] – zone bar
730AM – [2] – zone bar
930AM – [4] – 3/4 c cottage cheese, 1 string cheese, 1 PB&H, 1 orange
1230PM – [4] – 4 oz steak, arugula salad w/ raisins & tomatoes [1 block est],
                   1 slice of garlic bread, almonds **1 block short on carbs
430PM – [2] – 2 string cheese, 1 PB&H, almonds
700PM – [4] – 4 oz turkey, 1/2 avocado, 1 slice wheat, 1 orange
930PM – [1] – 1 string cheese, 1/2 orange ** 1 block short on fats

**still tired from the weekend and the sprints… that coupled with the 600AM Kessler knocked me out.  I ended up just messing around during O-lift – I didn’t do anything specific, just tried to keep moving so that my body keeps blood going through the muscles.  Johnny and Nathan are talking to me about the Paleo Zone… I’m thinking about it… it would be a slower transition process for me – cutting out dairy and grains cuts out solid zone block backups.  We’ll see.

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Workout:
1100AM – BBall Game 3 (consolation – W)
430PM – track work? (I don’t care much about the superbowl anyways…)

**So I dragged my brother out w/ me to do some sprints – we did 20 x 100m sprints after a light warmup.  Neither of us blasted out of the gate with any blistering times, but DAYUM that was rough.  My hamstrings hate me right now.  We did 100m sprints with 45 seconds of rest between sprints.  After 10, we took a 2 min break and then closed out the last 10.  My brother went first, I went second.  The results are below.

             Jonathan                                     Jer
     16.3, 15.6, 17.8, 18.2                  16.1, 16.2, 15.5, 16.9
     18.2, 20.5, 20.8, 19.9                 16.5, 16.3, 16.7, 17.9
     18.3, 19.9||17.9, 19.8                 16.9, 17.0||16.4, 16.9
     20.4, 22.6, 21.9, 20.1                 16.9, 17.5, 17.7, 17.2
     19.5, 19.0, 22.1, 18.9                  17.8, 17.7, 17.9, 17.4 

Nutrition:
1000AM – [4] – 1/3 c oatmeal, 10 raisins (or so), 2 tbsp protein powder, 2 tbsp nuts,
           small iced NF latte,  zone bar
100PM – [2] – zone bar
300PM – [4] – 4 egg whites, 2 eggs, 1 orange, 1 PB sandwich
700PM – [6] – 6oz pork chop, 1 cup green beans, 1/4 – 1/2 c (estimated to be 2 blocks)
           brown rice, 1 ear of corn, 1 orange.  Fat from pork chops/oil/sauce/butter on
           corn. 

** Won our game today, putting us in 5th place out of 8 (we lost the first game of the tournament to a whack team apparently).  I’m starting to see even more of a direct correlation to cf and my performance on the court.  My shoulder is still hurting (I swear I’m going to get it checked soon), but I am going full throttle the entire time while I’m in w/o a problem.  It feels good, as does ice on my knee, haha.

Workout:
100PM – BBall game 1 (if I can make it to SD in time) [didn’t make it]
400PM –  BBall game 2 (W)

Nutrition:
700AM – [2] – 1/2 c cottage cheese, 1 PB&H
930AM – [2] – 2 string cheese, 1 PB&H
1100AM – [2] – zone bar
300PM – [4] – 2 string cheese, 1 PB&H, zone bar
500PM – [2] – 2 string cheese, 1 PB&H 
600-1200AM – [X] – CHEAT NIGHT – for the night, there was beer, a small burrito with half the tortilla torn out, my portion of a rack of bbq ribs and some fries.  so tasty.  now THAT was a cheat meal.

** Don’t know if I’m going to be able to go out tonight in SD.  Between fatigue, exhaustion and having to study for the licensing exam on wednesday, that could be issues.  Still super stoked about the butterflies though…!

It’s Friday again – O-lift in the AM, Happy Hour in the PM.  What to do for Happy Hour?  I’m thinking about either doing Randy or Helen.  The goal with Helen would be to get it under 9 minutes… I think if I run without  stopping (1:45 or so), I can do the KB swings w/o stopping (at least the first 2 rounds), paired with the butterflies… I could probably do it under 9…

Workout:
O-Lift (shortened) –
      HSS (3×3) – 125, 125, [135, 125, 125]
      HSC (3×3) – 145, 145, 145 – was not trying to do much weight as much as I was trying
                  to get under the bar and catch it lower as opposed to lowering myself into
                  the full squat position
      SDLS (3×3) – 185, 205, 205 – working on UPWARDS extension… felt good
      Shoulder press (rehab – 3×15) – 45lb bar 
Happy Hour – Helen – 8:27, PR from 9:54 

Nutrition:
530AM – [2] – Zone bar
700AM – [4] – 1 c cottage cheese, 1 PB&H, 1 apple
1100AM – [1] – 1 string cheese, 1/2 PB&H 
1200PM – [4] – 4 oz turkey, 1/2 avocado, 1 slice wheat, 1c blueberries 
400PM – [1] – 1 string cheese, 1/2 PB&H
530PM – [2] – zone bar
830PM – [4] – 6 oz salmon, 2 bell peppers, 1/2 cup green beans, 1 ear of corn, 1 tbsp PB 

** decided to do some shoulder presses to test out my shoulder.  It is STILL hurting during certain movements (namely presses, sometimes on my cleans when I rotate quickly).  Did Helen tonight at happy hour – managed to do the entire thing while only stopping a few times to correct my swing during the butterflies.  The runs were non-stop as were the KB swings… for the butterflies,  can’t seem to do them correctly right after doing KB swings, haha… I PR’d by 1:27, got an 8:27 – which I thought was awesome (for me at least).  Tag – you’re it, Dave.

[youtube=http://www.youtube.com/watch?v=7eIretpYBnE&hl=en&fs=1]

Rest day.  YES.  My legs are exhausted.  My shoulder is still iffy.  I wonder if I’ll be able to do any presses tomorrow…

Nutrition:
830AM – [2] – 1/2 c cottage cheese, 1 c blueberries, 12 almonds
1100AM – [1] – 1 string cheese, 6 almonds, 1 c grape tomatoes
1230PM – [4] – CPK grilled vegetable salad w/ chicken 
430PM – [4] – 4 oz turkey, 1/2 avocado, 1/2 slice banana bread, 1 c grapes
830PM – [4] – 1 string cheese, 4 egg whites,1 egg, 2 c green beans, 1 apple, 1 tbsp butter

** wow.  2 cups of green beans is a ridiculous amount of green beans.  I am slightly confused as far as whether the 2 cups is a dry measurement equivalent or if it’s the weight equivalent (which would be 1 pound of green beans – which is what I ate).  In the end, it was a nice rest day.  Spent some time reading, and kickin’ it at home – watching the UCLA bball game.  lookin’ good!!

Quote of the day: “The world bursts at the seams with people ready to tell you you’re not good enough.  On occasion, some may be correct.  But do not do their work for them.  Seek any job; ask anyone out; pursue any goal.  Don’t take it personally when they say “no” – they may not be smart enough to say “yes”‘ 
    – Keith Olbermann, courtesy of Starbucks ‘The Way I See It’ #17

Workout:
700PM – Bball – Walnut Rec League vs. Icemen (W)

Food:
645AM – [2 blocks] – 1/2 c cottage cheese, 1/2 PB&H 
1000AM – [2 blocks] – 1/2 c cottage cheese, 1/2 PH&H
1230PM – [5 blocks?] – CPK grilled vegetable salad, 2 small slices of Thai Chicken
             Pizza w/ extra chicken on wheat dough
400PM – [2 blocks] – zone bar
600PM – [4 blocks] – 4 oz turkey, 1 slice wheat, 1 c grape tomatoes, 1/2 c blueberries
             1/2 avocado 
930PM – [3 blocks] – 3 blocks of chili 

**have lunch plans today – need to see what’s on the menu that can fit somewhat into a 4-6 block meal… which was CPK (1230 meal).  Missed Helen today at the academy, which sucks, but maybe I’ll get to it on Friday… Felt kind of cranky after coming home today.  Not sure why – felt… drained but not tired.  Odd… I’m going to try to get more sleep tonight… felt like I might have consumed a block or two more than necessary… but it won’t kill me…

Quote of the Day: ‘The first person to walk on Mars could be alive today.  If so, he or she is most likely two years old and living in China.’
        – Andrew Zolli c/o Starbucks ‘The Way I See It’ #129  

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Workout: 
700PM – ‘Jacksonville’ – 5 rounds for time:
        21 pushups
        21 HKE’s
        21 Double Unders
**27:02 – I did all the double unders.  My arms and shins are going to be red.  I was constantly lashing them w/ the jumprope – many more than the number of double unders I did.  Ouch.  but it felt good to get out 2, almost 3 at a time – even though it took me forever.  It was fun to work out w/ the 6pm crew, and nice to head home in time to get to costco and be at home to catch the 2nd half of the laker game.

Nutrition: 
800AM – [2 blocks] – Zone bar (these are getting addicting, moreso than before)
1000AM – [2 blocks] – 2 string cheese, PB&H on wheat + almonds
               – wasn’t paying attention, so w/ the PB&H and almonds, I went 4-5x fat!?
1230PM – [4 blocks] – 6 oz salmon, 1 slice wheat bread, 1/2 avocado
               –  1 cup blueberries 
430PM – [2 blocks] – 2 string cheese, PB&H on wheat, 3 almonds for a crunch 
730PM – [4 blocks] – 6 oz salmon, 1 slice wheat bread, 1/2 avo, 1 apple 
1000PM – [2 blocks] – 2 oz turkey, 1c grape tomatoes, 1/2 c blueberries, almonds 

**My shoulder hurts like sh*t today.  I may need to see a doctor about it soon.  Packed a good lunch today though.  Should be good.  Not looking forward to the HKE’s or DU’s tho, so I should probably try to hammer them out today…  

I am now officially registered for Mulholland Challenge as well.  If I manage to finish MC and BA – I’ll sign up for the Heartbreak Hundred to complete the trifecta…!

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I’ve decided to use an easier to read layout listing the workout and food first, with random thoughts and a stream of consciousness afterwards.

Workout:
600AM – Crossfit – Nancy: 5 rounds (400m run, 15 OHS @ 95 lbs) – 14:14 – new PR 
800PM – O-lift:
             PS – 125, 125, 135
             PC – 155, 175, 185
             CLDS – 205, 225, 245
             Butterflies – 7, 8, 6, 5, 5 

Food:
530AM – [2 blocks] – Zone bar
700AM – [4 blocks] – 1c cottage cheese, 2c fruit (blue/straw berries, pineapple), 24 almonds
1100AM – [2 blocks] – 2 string cheeses, 1 apple (no fats this meal, left almonds in car)
100PM – [4 blocks] – (same as 700AM)
530PM – [4 blocks] – zone bar, 2 string cheese, 1 apple, almonds
900PM – [3 blocks] – 3 oz lamb chops, 1/2 c pineapple, 1 slice wheat toast 

**Today was one of the first times (possibly the 1st) that I did all the running in a WOD with absolutely no breaks.  I PR’d by 4:44 – felt AWESOME… too bad the entire day I’m sitting here in an insurance class…! O-lift tonight should be better than last week, since I’m going to be consuming more blocks during the day.

***O-lift was better with more food/energy – no PR’s but some sweet butterflies.

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So I’m training to do Solvang in 2009… and will be attempting to do the King of the Mountain series with JoeB.  No, I didn’t miss a space, it’s JoeB… something related to beer pong, haha.  Anyhow, I don’t have time during the week to cycle (due to work and sunlight deficiencies during the winter), and Saturdays I spend doing O-lift and/or crossfit.  Which leaves me Sundays (it actually leaves me half of Sunday since I play basketball in the evenings in the Mofufus league).  For now (up until Solvang, at least), I am riding with a group called cycledots.  Today’s venue was Griffith Park.  The route slip says approx. 47 miles with significant altitude gained.  We went all the way up Chevy Chase, up Lida, and some other stuffs.  I was pretty tired being that I didn’t sleep too much and drank the night before- and I REALLY felt it in the beginning of the ride.  My legs were not cooperating the way I expected them to.  

So towards the end as we’re making our way back to the cars (probably 6 or 7 miles out), we hit a patch where it’s relatively level and it’s almost in cool-down mode.  Joe looks over at me and goes… let’s do a tabata.  I’m like – that is a GREAT idea.  We hit a full set of tabata on the bike (a slight interruption due to street lights), and then do a couple more short sprints, and top it out with an all out burst about 200 meters out or so.  I lost to Joe by like half a wheels length… and then I looked down and realized that I ran out of gearing b/c I was in my small ring, not my big one…!! I’ll get him next time.  Those sprints were brutal, but I think they’ll help the training a lot.  

As we get back and change – Steph rolls in with the rest of the group (they had fallen behind b/c they were not informed of the tabata challenge, they  just thought we were sprinting off to… just ride as fast as possible I guess)… and changes into running shoes.  She wants to go run for a mile as part of her tri-training stuff.  I look down at my running shoes… Joe grabs his shoes, Mel does the same, and so we’re off for a mile run.  it wasn’t timed, but I made it to the cars at what I consider to be a relatively decent pace…

Great workout, right? Completely exhausted…! somehow we end up doing another tabata series (though this would be some sort of bastard child of a tabata). We did 20 sec on, 10 sec off, alternating between squats and pushups.  Lowest rounds were 16 squats and 14 pushups.  Both on the 3rd of 4 rounds.  

Finally… left to go to Incycle to check out Mel’s Cervelo (which is in, but couldn’t be located), then off to Green St. Market/Cafe/Restuarant… not sure which it’s called.  Mel and I split a Diane salad and a Salmon club, Joe had a scramble and Steph bailed to go to work.  Sucks that she couldn’t stay, the food was great, and there were some interesting discussions… ahem… aerosol sustainable beef, hahaha.  I would estimate that including the slice of zucchini bread – that was actually pretty close to zone…! between the chicken and salmon, probably 5 blocks (there wasn’t too much in the salad, and we only ate about 1/2 to 2/3 of it before taking the rest home)… 1 slice of wheat bread plus 1 piece of zucchini bread – at least 4 blocks if not more… plus the salad greens and the fruit.  Ok, it’s not measured, but for going out to eat, I’d say it’s pretty close.  At least we didn’t get some massive burgers or something, haha. 

OK, time for a quick nap before the basketball game… I’ll update my post-game meal later.  Here is the info for the day:

Events/Activities (in order):

47 mi bike ride – in the hills, w/ tabatas & extra sprints
1 mi run
1 round tabatas alternating squats and pushups
8pm Mofufus basketball league game (lost – d’oh.)

Nutrition:

730AM – 100PM – [6 blocks] – 3 zone bars (1 before the ride, 2 during) 
230PM – [5 blocks] – 1/2 salmon club, 1/3 diane salad
700PM – [2 blocks] – 2 string cheese, 1 apple, 12 almonds
900PM – [4 blocks] – zone chili

I also packed my lunch/breakfast for tomorrow.  Both are cottage cheese for protein.  May have overdone that one.  For tuesday I will probably opt for 1 cottage cheese and 1 tuna/salmon…

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