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051409

Workout: Isabel – 30 x 135lb snatch, for time.  Not sure if I can do a 135lb snatch 30 times, but I will give it a go.  My hamstrings, entire core, and quads are still destroyed, but we’ll see if a good warmup can’t get the feeling back everywhere.  Pablo challenged me on this (of course, he only challenges me on the things he’s good at), but I took the challenge anyways…

– completed Isabel w/ 105lbs in 7:xx – It could have been done much faster, but as I got tired, my shoulder became more involved in getting the weight up, which caused me some slight pain.  I opted to sit out and rest (originally decided to stop), but as I regained strength in my legs, I finished up. 

Nutrition:
700AM – [2] – zone bar
930AM – [2] – 1 chicken apple sausage, 1 apple, almond butter
1130AM – [1] – 1/2 zone bar
1230PM – [4] – 4 oz turkey, CPK grilled vegetable salad, almond butter
600PM – [2] – zone bar
800PM – [4] – 1 tequila lime sausage, 2 egg whites, 1 egg, 7 oz snap peas,
     1 block ice cream, 1/2 orange, 20 raw cashews

[7.5A-]

051309 – rest day, still schedule tweaking

Workout: rest day.  Everything hurts today… but yet it hurts so good!

Nutrition:
645AM – [2] – zone bar
1015AM – [3] – 1 tequila lime sausage, 1 string cheese, 1 apple, 1/4 cliff bar, PB
100PM – [4] – 4 oz turkey, 1/2 cliff bar, 7 oz snap peas, PB
500PM – [2] – 1 string cheese, 1/4 cliff bar, 1/2 zone bar
800PM – [4-5?] – yellowtail sashimi, salmon sushi, tuna sushi, 1 piece spicy tuna
     2 pcs salmon skin, 1 piece cali w/ salmon, 2 pcs yellowtail/grn onion

[7B]

051209 – figuring out scheduling…

With the crossfit games coming up in 2 months or so, I’m trying to figure out a schedule to try to squeeze in more 2x a days, or additional track days.  It will require more discipline and better eating, but I think it is definitely something I should do to prep myself for the games.  Hopefully the rest of the guys will join me and step it up to a new level, but at the same time, gauge themselves and make sure they don’t push themselves too hard too fast.  It’s getting time.  Go big, there is no going home.

Workout:
600AM – As a team, complete a (500, 400, 300m) row, 25 pushups (subbed
      ab mat situps), 25 (20lb) ball slams, 25 HKE (supposed to be straight leg
      raises, but that was unpossible.  Yes, unpossible.)
630PM – track/speed work.  20 x 100’s – 45 seconds of rest.  Times were SIGNIFICANTLY slower than last time (for me) – probably due to less speed work as of late, and my legs still being extremely sore from Friday’s qualifier WOD, Monday’s WOD and tuesday morning’s WOD.  Times:

Jer:   14.59, 15.06, 14.97, 15.50, 16.09 || 16.50, 17.03, 17.12, 16.91, 17.50
          17.78, 17.90, 17.35, 17.84, 17.97 || 17.40, 16.63, 17.29, 16.71, 16.06 
Jose: 14.38, 14.44, 15.72, 16.66, 16.50 || 17.03, 17.47, 17.69, 19.04, 18.84
           18.41, 19.13, 18.47, 19.72, 18.13 || 18.70, 18.13, 18.82, 17.06, 16.41 
Tim: 15.90, 16.10, 17.10, 17.80, 18.50 || 19.70, 18.20, 19.10, 20.10, 21.20
          23.30, 19.40, 20.20, 20.30, 20.8 || 21.00, 21.60, 18.80, 17.90, 17.80 
CSN: 16.94, 16.50, 17.66, 17.80, 19.97 || 20.84, 20.59, 22.88, 22.60, 22.65
           23.94, 22.78, 23.38, 21.29, 21.59 || 22.22, 21.38, 21.72, 20.44, 20.65 

btw Jose, if you add up all of our splits – I beat you by 15.95 seconds… where you at, homie!!

Nutrition – today is going to be a 18 or 19 block day (2x fat):
530AM – [2] – zone bar
715AM – [3] – 3.5 oz turkey, 1 banana, 3 fingers of PB
1030AM – [2] – 2 string cheese, 1 larabar
1215PM – [4] – just over 4 oz of lamb chops, 1 block asparagus, 1/4 cliff bar,
     1 orange, 1/3 avocado
500PM – [2] – zone bar
800PM – [4/5?] – 2 slices corn pizza w/ sausage, beet salad, string cheese 

Not finished, never done.

[6A/?bpm]

051109 – renewed focus

Workout: Fran-ish: 7 rounds of (5 thrusters @ 95lbs, 3 pullups) – dropping the bar or coming off the bar during a pullup constitutes an incomplete round.  Upon completion and recovery, max wall balls (which I will sub for something else) – subbed 155lb Front Squats for thrusters – don’t remember the time, 5:xx?  did med ball cleans instead of wall balls, got out 30 in a row.  My legs are/were toast.  Let’s see if they recover at all while I sleep tonight…

Nutrition:
730AM – [3] – 1 amylu tequila lime sausage, 1 string cheese, 1 banana, 
      1 large tsp PB
1130AM – [4] – 4 oz turkey breast, 2 blocks snap peas, 2 blocks blueberries,
      1/2 avocado
400PM – [4] – already had a slip-up… 4 oz turkey breast, 2 blocks snap peas,
      1/2 avocado, 1 apple, 2 tbsp peanut butter.  The slip up was not paying
      attention and eating the PB after forgetting I had the avocado.  Ended up
      w/ an extra 8 or so blocks of fat…
745PM – [2] – zone bar
845PM – [5] – 5 oz lamb chops, 1/2 orange, 1 white chocolate mac nut cliff bar
       1 tsp peanut butter (short on fats, but balancing out the 4pm meal) 

[7B/?bpm]

remainder of week of 050409

So i’ve been slightly lazy about posting my workouts and nutrition, so this will not be about the week’s nutrition.  For the most part, I ate all zone, with bison meat consumption taking a pretty big portion of the protein blocks.  I’ve also started to eat some string cheese again.  Not a lot, just 2 or 3 string cheeses per day.

As far as workouts go – since I did Breathless Agony this past saturday, I took Monday off.  Tuesday, rather than run a 5k w/ TCA, I created my own WOD – it was AMRAP in 20 of (250m row, 5 DL @ 1.5x BW, 10 CTB pullups).  I only managed 4.5 rounds? or was it 6.5? either way, I need DL work.  I was going to work out Wednesday, but got last minute tickets to the Laker game… then golf on Thursday w SUASC, and Friday was the affiliate team qualifiers.

Affiliate team qualifier – top 3 men and 3 women make the team:
For time:

1km row
30 OHS @ 115lbs
200m run
30 CTB pullups
200m run
30 Cleans @ 115lbs
1km row

it was quite a push – i worked out in the 2nd heat with Lawrence, Dan Z, Dave T, and Jeff.  We all got off the rower within less than 20 seconds of each other – but I managed to pull ahead on the OHS and hold the lead through the cleans, where Dave T started to catch me – though I managed to still finish approx 3 min before him.  I was very surprised I was able to do so… 1st place for the day.  So tired.

Saturday was rest, sunday was a basketball game, hit the gamewinner from 35 feet  out or so… feels good to be back.

i’m going to start tracking again tomorrow, time to rock.

050409 – recovery please

Workout: shoulder physical therapy (going to lay off everything for at least 2 more days and see if the pain in my knee doesn’t go away)

Nutrition:
700AM – [3] – 3 string cheese, 1 banana, peanut butter
1130AM – [4] – 4 oz ground buffalo, 1/2 bell pepper, 1.5 blocks brussel sprouts
     2 blocks of pineapple, 24 almonds… still hungry.
400PM – [4] – same as 1130AM sub PB for almonds

[7B/?bpm]

050209 – Breathless Agony

430AM – wakeup
530AM – leave the house
610AM – arrive @ start point, check in, gear up
640AM – start Breathless Agony
829AM – 836AM- Complete 1st pass & rest
1003AM – 1021AM – Complete 2nd pass & rest (43 mi, 4400ft of climbing completed)
1156AM – 1222PM – Complete 3rd pass & rest @ Angelus Oaks (54.6 mi, 7100ft of
    climbing completed)
225PM – 301PM – Complete 4th pass & rest @ top of Onyx Summit (74.2 mi, 11,030 ft
    of climbing completed – this was the end of the timed portion of the ride, everything
    else is downhill except for a few rollers going down to the bottom.  It wasn’t 
    EXACTLY 12k ft getting to onyx, but essentially all the climbing is done at that point)
RIDE STATS: 10:33 total time, 8:43 total saddle time; 6:51 saddle time to Onyx summit
    7100 cal burned, average HR 136, max HR 164, 1 stretched out chain that is way past
    replacement spec apparently.
RIDE CONSUMPTION: 5 GU shots, 5 bottles of cytomax, 2 pbj sandwiches, 2 bananas
    4 fig newtons, 1/4 can of mtn dew, 2 white chocolate mac nut cliff bars, 1 larabar
520PM – finish, order jersey, head home, shower
730PM – Zelo’s – Marty sighting – 1 ENTIRE corn pizza w/ sausage (a potential trump to the sausage w/ garlic), 2 Anchor steams, 1 very full Jer.

what a day.

043009/050109 – rest & prep

Workout: shoulder PT exercises

Nutrition:
4/30
– 900AM – [4] – 4 egg whites, 2 eggs, 2 blocks snap peas, 1 apple, almonds
– 300PM – [4] – 4 oz rotisserie chicken, 2 gluten free waffles w/ peanut butter
– 700PM – [2] – zone bar
– 900PM – [4] – 1 chicken apple sausage, 1 tequila lime sausage, 1 orange,
      1 block of pineapple, 1 artichoke, not much fat…

5/1
– 830AM – [4] – 2 amylu sausages, 1 orange, 1 peanut butter waffle
– 100PM – [4] – chicken salad fm small shop in downtown covina – only reason
     it’s a 4 blocker is b/c of the dried cranberries and raisins that were in the salad
– 500PM – [2] – zone bar
– 800PM – [lots] – lemon rosemary chicken from Johnny Carino’s – probably 7 blocks
     of protein and a lot of salad with some bread… and half a pizookie, lol.

042909

Workout: Bball @ 9pm

Nutrition: 
700AM – [2] – 1 chicken apple sausage (no carbs)
900AM – [2] – zone bar
1130AM – [4?] – 3 oz rotisserie chicken, 1 slice Zelo’s pizza fm last night
400PM – [4] – 2 string cheese, 1 tequila lime sausage, 4 blocks pineapple
500PM – [?] – going to happy hour for a little bit.  Might have 1 beer.
730PM – [2] – zone bar

042809 – bowl + lida repeats

Workout: last cycle day before BA. 
     Plan: 1 or 2x around the bowl w/ the peloton, 4x repeats up Lida and perhaps
              a few more burnouts up salvia or an extended one up Sacred Heart after
              the repeats. 
     Actual: no bowl, no peloton.  no ‘real’ warmup, straight to Sacred Heart – riding
              hard right out the gate with Joe & Mike.  Never been up that fast before. 
              came down the back side out to the top of Lida and took that down to
              Chevy Chase (going away from the rose bowl), took Chevy Chase going
              back up, then finished by doing a seated sprint up Lida.  1:13 ride time, 
              13.7 miles, 2996ft of elevation gain, 785 calories… LINK TO BIKELY MAP
              218ft of climbing per mile average, or an average 4% grade.  but when
              considering half of that is downhill… whew!!

Nutrition:
– 700AM – [3] – 3 string cheese, 1 larabar
– 1100AM – [4] – 4 oz rotisserie chicken, 2 bell peppers, 1 apple, 24 almonds
– 330PM – [2] – 1 tequila lime chicken sausage, 1 larabar
– 515PM – [2] – 2 oz rotisserie chicken, 2 blocks sugar snap peas
– 830PM – [?] – Zelo’s – beet salad, 2 slices sausage pizza + roasted garlic

[7A/?bpm] – need to get back to bpm tracking…