Workout:
– 1015AM – SASF tournament basketball game
– 700PM – Mofufus playoff basketball game
Nutrition:
– 900AM – 4 oz chicken deli meat, 1 banana, 1 apple, 30 almonds
– 1200PM – 1 vietnamese sandwich
– 600PM – Zankou Chicken Tarna plate – chicken, hummus & 1 pita
– 900PM – 5 Aidells meatballs, 3 oz pineapple
Workout:
– 900AM – game 1
– 230PM – game 2
Nutrition:
– 830AM – [?] – 1 orange, 1 slice of sausage garlic pizza. No more, I swear.
– 1130AM – [4] – 4 oz smoked salmon, 1 medium banana, 1 orange, 24 almonds
– 330PM – [3] – 3 oz turkey jerky, 1 larabar, no almonds (yet)
– 730PM – [5] – 5 oz chicken breast, 1 block asparagus, 1/2 block broccoli,
3-4 blocks dinner roll w/ olive oil & balsamic vinagrette
– 1000PM – 3 amber ales
Worktout: Happy Hour at the academy. A lot of people are doing the Moltz challenge, but my F*CKING shoulder isn’t better yet. so frustrating. I used to be able to rattle off 25 ring dips, now I can’t do two. CHRISTINE – 3 x (500m row, 12 3/4 BW deadlifts, 21 box jumps) – 9:02, PR from 9:40
Nutrition: needs to be extra strict today after last night… HAH.
– 815AM – [4] – 12 aidells pineapple chicken meatballs (each has abt 3 g of protein),
1 orange, 1 small banana w/ almond butter
– 1215PM – [4] – 12 meatballs, 2 oz yams – I re-read the nutritional data on the
meatballs and they actually have a decent amt of sugar and fat in them (sugar is
primarily from the pineapple APPARENTLY…) still tasty though!
– 500PM – [2] – 2 oz chicken, 1 apple, 12 almonds
– 715PM – [?] – zelo’s mixed greens, 1 slice of sausage pizza w/ garlic
– 1100PM – [?] – 1 slice of sausage pizza w/ garlic
[4B/?]
Workout: Rest, AMRAP in 1 day
Nutrition:
– 800AM – [2] – 1 chicken apple sausage, 2/3 Lara bar
– 1100AM – [2] – 2 oz chicken, 1 small banana, almond butter
– 130PM – [4] – 4 oz pork chops, 1.5 blocks bell peppers, 1.5 blocks snap peas,
1 block carrots, 24 almonds (some honey roasted, some lemon almonds)
– 515PM – [4] – 4 oz chicken, 5 oz fresh cubed mango, 1 orange,
1 level tbsp almond butter, 1 level tbsp peanut butter
– 730PM – [?] – cheat meal/night – a few beers and some appetizers, nothing
crazy – some chicken and seared ahi, some corn soup-ish stuff, a tiny bit
of pizza and one fried shrimp. Ate a bunch of almonds to stay awake on
the drive home afterwards though.
[6C/56bpm] – I blame the C on the coffee I had last night around 7PM. Probably not the best idea. I also weighed in this morning at 164lbs. WOW. On Sunday after eating and drinking all night Saturday, I weighed in at 170. I figure part of it is water weight, since I played basketball last night and did not drink TOO much water before going to sleep, but both measurements were done post-morning-liquidation of my body, though Sunday was post poop and today was pre poop. I hope it’s not upper body mass loss due to the shoulder being out. That would be devastating.
Workout: 600AM Crossfit – decided to drop in for the 6AM class today just b/c I only did speed work yesterday, and otherwise would only be playing basketball tonight and resting tomorrow. Turns out today was a short and devastating workout…
3 x (10 225lb Deadlifts + 200m sprint) – The first set was awesome, I finished the DL’s in 12 or 13 seconds, and I was out the door at the same time as Lawrence, and I beat him on the sprint by a bit. I got back on the bar and had no hamstrings left – and I went from an unbroken deadlift set to sets of 3. He finished in the low 4’s, I ended up in the low 5’s. ouch.
Nutrition:
– 530AM – [2] – 1 chicken apple sausage, 1 pear, 1 fingerscoop of PB (yes, finger)
– 645AM – [2] – 2 oz chicken, 2 oz yams, 9 almonds – I’ve heard that the post-WOD
high glycemic consumption should not be accompanied by fats, but… yeah,
I need to look into that.
– 930AM – [2] – 2 oz chicken, 1 apple, 1 tbsp almond butter
– 1230PM – [4] – 4 oz pork chops, 24 spears asparagus, 6 oz fresh pineapple,
topped off w/ 15 lime roasted almonds
– 415PM – [4] – 4 oz chicken, 8 oz snap peas, 8 oz strawberries, almonds
– 800PM – [2] – 2 oz turkey jerky, 2/3 lara bar, 2 tsp almond butter
– 1100PM – [1] – 1 oz turkey jerky, 1/3 lara bar
[5.5B/54bpm]
Workout: Speed work @ AHS – 10 x 200m sprints. Joe, Tom & I did 10 x 200m’s, Jose did 20 x 100m’s and Patrick did 5 x 400m’s – results below. Compare to previous 10 x 200m’s.
– today was going to be a 2x a day, but I wasn’t paying attention to when I
set my alarm clock and missed the 6AM. I’ll probably do it tomorrow since
it’s just bball afterwards.
10 x 200m sprints w/ 90 seconds of rest
Joe Tom Jer
31.87, 35.16, 34.63 39.4, 38.0, 34.84 30.52, 31.50, 32.0
37.02, 39.09, 38.37 52.4, 49.56, 49.22 34.63, 35.09, 36.06
40.??, 40.59, 38.13 51.91, 44.59, 56.47 35.81, 35.78, 35.43
FINAL – 37.75 FINAL – 46.10 FINAL – 33.88
20 x 100m sprint, 45 seconds of rest
Jose – 10.19, 11.23, 14.23, 15.59, 15.79, 16.84, 17.59, 18.03,
18.13, 19.35, 20.84, 18.81, 20.50, 20.49, 19.50, 18.50
20.59, 18.50, 15.16, FINAL – 15.47
Nutrition:
– 700AM – [2] – 1 chicken apple sausage, 8 oz strawberries (short on fats)
– 915AM – [4] – 4 oz rotisserie chicken (costco), 1 apple, 1 small banana, both
w/ peanut butter for fats (probably made up for the shortage from 7AM)
– 1245PM – [4] – ate 1/2 hour earlier than I wanted to, but I was hungry. Hope it
doesn’t throw off the rest of the day… 4 oz rotisserie chicken, 10 oz snap peas
(according to the label, that would be 18g of C or 2 blocks), 2 oz yams,
topped off w/ 24 almonds and a jug of H2O.
– 500PM – [4] – 4 oz turkey, 8 oz strawberries, 1 orange, 2 large tbsp peanut butter
– 730PM – [2] – 2 oz beef jerky, 2 oz sweet potatoes
– 900PM – [2] – 2 oz pork chop, 10 oz of snap peas, grilled onions & carrots. 2 tsp PB
Paleo 4-block lunch
[7B/?bpm]
Workout: Modified TCA blog workout – theirs includes SDHP’s & ring dips – 7 x (12 & 12), mine used pullups and GHD situps. For some reason I had a hard time with BOTH the pullups and GHD situps – don’t know why my upper body wasn’t functioning for the pullups. Only got out 5 or 6 at a time. I think it’s b/c my hands are still destroyed.
Nutrition:
730AM – [2] – zone bar
930AM – [3] – 6 egg whites, 1 banana with almond butter
1230PM – [4] – 4 oz smoked salmon (6.5g protein/oz), 12 spears asparagus,
1 oz sweet potato, 1 apple w/ peanut butter
500PM – [3] – 3 oz turkey breast, 1 orange, 1 oz sweet potato, 18 almonds
700PM – [2] – 2 oz sweet potato, 2 oz beef jerky, 9 almonds
830PM – [4] – 4 oz rotisserie chicken, 2 oz sweet potato, 1 orange, 12 almonds
** 2 blocks over for the day. Planned on having a little extra for my 2x a day tmr too.
[6B/58bpm]
Workout:
1200PM – Modified Lynne – Lynne is 5 x (max rep BW benchpress immediately followed by max pullups) no time component. Since I can’t benchpress w/ my shoulder yet, I subbed out the pair for BW DL and BW BS, which shouldn’t have been THAT bad, except that I did that bike ride yesterday. Round/(DL,BS) = 1/(13,14) 2/(16,17) 3/(18,15) 4/(17,13) 5/(21,13) Total: 157- the back squats immediately following the DL’s were brutal.
800PM – mofufus playoff basketball game
Nutrition:
1030AM – [3] – 1.5 chicken apple sausage, 1 PB sandwich, 1 orange
200PM – [4] – 4 oz turkey, 1 orange, 1 mini lara bar
600PM – [4] – 4 egg whites, 1 egg, 1/2 chicken apple sausage, 1 bartlett pear,
1 orange, 24 almonds
1000PM – [4] – 6 oz fresh shrimp, 12 oz broccoli, 6 oz sweet potato leaves,
1/2 orange, 12 almonds, 2 tsp peanut butter
Workout: 72.9 miles, 5500+ ft of climbing, most of it on a whim, with the only real intention getting in GMR, a nice, long climb. HERE is the route we took, and it takes some explaining… So on top of getting in GMR, we decided before we left, that we were going to make it to the Peach for lunch in the middle of the ride. As we got to the Peach, we were debating whether or not to complete an out and back, re-doing GMR, but in reverse. Only problem is that the section on hwy 39/east fork took FOREVER, so we decided against it. Instead, we went and completed some extra short hills near the house, which were staples on my old training route. However, if you look @ the elevation profile – they are nothing compared to GMR, hah. Total estimated calories burned – at least 4000. Afterwards, we went to Corona to pick up some bike parts… and on the way back, we ended up at Lucilles. ’nuff said.
Lookout over Glendora Mountain Road
Nutrition:
– 730AM – [2] – 1 chicken apple sausage, 1 PB sandwich
– 830AM — 500PM – (cycling) – 1/2 PB sandwich, 1/2 banana, 2 bottles of cytomax
– 100PM – [?] – the Peach – Sausage/Pepper wrap w/ a bowl of chili on the side, and
half a half order of the weekend special Chocolate waffle, all topped w/ 4 cups
of coffee – partially b/c it was chilly, and partially b/c well, it was good…
– 645PM – [?] – Lucilles BBQ – 1 22oz Amber Ale, 1 22oz Honey Blonde, 1/2 order of
southern fried pickles, a BBQ combo w/ tri-tip and beef ribs (3 ribs – joe at the 4th)
with corn on the cobb and mixed vegetables, 1/2 snickers pie dessert
– 1130PM – [?] – 2 gin & tonic’s for Kyle’s birthday
BBQ Combo plate
[9A/54bpm]
Workout: Technique? Strength? or Conditioning? We shall see. Tomorrow is a 50-60 miler on the bike, so I would ultimately like to NOT be too shredded before doing that… can’t believe I ripped my hands AGAIN…
Nutrition:
– 700AM – [2] – zone bar + 6 almonds
– 1015AM – [2] – 2 oz turkey, 1 ezekiel AB sandwich
– 1215PM – [4] – Casey’s Irish Pub seared scallop salad, easy bacon bits w/ blue
cheese crumbles, 1 banana w/ peanut butter. Passed on the Guiness at lunch…
– 430PM – [4] – 4 oz turkey, 1 ezekiel AB sandwich, 1 apple
– 800PM – [?] – zelo’s carb load – penne works + 1 slice sausage pizza
[6.5B/54bpm]