..a stream of consciousness..

Workout:
– 600PM – Randy – 75 x 75lb power snatches – 6:52 (PR)
       – I can and will do better next time at Randy.  I burned out the first minute.
          I’m slightly disappointed with my time.     

Nutrition:
– 730AM – [4] – 2 string cheese, 1 chicken apple sausage, 1 PB/AB sandwich,
          1 apple, 12 almonds
– 1100AM – [2] – zone bar
– 115pM – [4] – grilled vegetable salad, 2 chicken apple sausages
– 530PM – [2] – zone bar
– 800PM – [4] – chopped salad from Dockside Grill, 1 tbsp 1k island dressing
       – $1.75 beers.  Amazing.  I managed to pass on the beers…!! 

**I realized that I have been slacking off just a tad as of late as far as the strictness of my diet.  I’ve been going to happy hour more, going out on the weekends, and eating out on friday nights – which is all fine, but I haven’t been paying attention to what I’ve been eating or drinking.  I need to re-focus and dial in my nutrition, and watch my alcohol consumption a little more… I’m debating going sober for the next 2 months with a few exceptions including something like 3 drinks a week, no rolling over, per Joe’s recommendation… can’t keep chugging these…

[6.5B/62bpm]

Workout: KOM Training Ride #2 (linked)– It’s a little late to be just starting on KOM training – but we’re not really JUST starting, we’re just starting to record everything.  
– 34.6 miles, 4400ft of vertical gain, 2.5 hours (roughly) 
– 600PM – Mofufus game
– 830PM – Staples Invitational league 

top of stunt from fernwood

Nutrition:
– 730AM – [4] – 4 egg whites, 2 eggs, 1 pb/almond butter sandwich (short on carbs) 
– 830AM-1200PM – cycling food – 1 gu, 1/2 zone bar, 1 PB Sandwich, 
         1 bottle cytomax
– 130PM – [3] – D&P steak salad
– 530PM – [2] – 2 string cheese, 1 PB/Almond Butter sandwich
– 730PM – [1] – 1 string cheese, 1/2 PB/Almond Butter sandwich
– 930PM – [1] – 1 string cheese, 1/2 PB/Almond Butter sandwich
– 1000PM – [2] – 3 oz salmon, 1/2 bell pepper, a little brown rice 

[6B/62bpm]

Workout: 20 x 100m sprints, 45 second rest interval, timed and recorded by V – THANKS!!
— times were:

15.0, 14.57, 15.0, 14.19
15.0, 14.79, 15.56, 15.12
16.0, 14.81, 16.09, 14.60
16.0, 15.0, 16.44, 15.56
16.22, 15.35, 16.03, 14.8

I haven’t looked back at the times from the last 20 x 100 yet to compare, but just to note – this was done at the academy, where the odd numbered runs were slightly uphill, and the even numbered runs were slightly downhill.  Oh – and Vanessa didn’t let me take a 2 min break after 10.  It sucked, but my hamstrings are less shredded than the last time I did this.

Nutrition:
– 1030AM – [4] – zone bar, 2 string cheese, apple
– 100PM – [2] – zone bar
– 200PM – [2] – scallop salad plus 12 spears of asparagus from Mac Grill
– 500PM – [2] – zone bar
– 700PM – [x] – 1 game beer pong plus a handful of tortilla chips
– 830PM – [4] – mahi mahi from Brussels Bistro in Laguna Beach + a few of
         kyle’s fries.  The fish came w/ vegetables. 

[8A/64]

Workout:  Happy Hour x 2, neither at a bar…
– 600AM – DL 7×1 – 275, 295, 315 (old PR), 335, 355, 365 (started to round), 375
         I rounded out on the last 2 DL’s, so that’s something for me to continue
         working on.  V said it was more of a low to mid back start to the rounding.
         Something to keep an eye on.  New PR at 375 though – I’m happy w/ that.
– 600PM – ?? – don’t know what WOD I am going to do yet… decisions, decisions.
        can’t do Helen b/c I have to wait for Tim, and have to watch my shoulder…
**so i decided to go with jackie… paced myself on the row and was able to FLY on the thrusters and pullups… I was amazed at how fast I actually got to the pullups.  I was trying to beat Eric’s time of 7:33, and ended up posting a 6:32 – beating out Nathan and Dave T as well..!! I am stoked!! My brother messed around with the big box afterwards…
[youtube=http://www.youtube.com/watch?v=DWl2obwvBdE&hl=en&fs=1]

Nutrition:
– 545AM – [2] – zone bar (pre-workout)
– 845AM – [3] – 3 egg omelet w/ sprouts, mushrooms, bell peppers,
           1 slice toast w/ butter & mixed fruit jelly
– 130PM – [2] – 1 chicken apple sausage, 1 PB sandwich
– 415PM – [3] – 1 protein shake (3 protein, 1 carb, 4 fat), 1 PB sandwich
– 830PM – friday Zelo’s with Tom, Jose & Chris – good times! 

[6.5B+/58bpm]

-Rest Day-

Nutrition:
– 645AM – [4] – 2 chicken apple sausages, 1 PB sandwich, 1 apple, a few almonds
– 1100AM – [2] – zone bar
– 100PM – [4?] – salmon & spinach crepe
– 500PM – [2] – 1/2 grilled cheese sandwich + beer
– 700PM – 2 carb blocks (beer)
– 800PM – [2] – zone bar 
– 930PM – 1 chicken apple sausage, 1 cheese roll, 1 v8
**not the best nutrition day, fell off as… well, a pseudo cheat day, I guess… 

** so I got shafted on the tab at happy hour today.  We went to a new wine bar in downtown, which was cool.  There were a bunch of people, which was cool.  One guy left early and asked one of the other guys to cover his… and we got steph her champagne for her promotion… but here’s the thing – when it came time to pay the tab, we all had it on one check… and they wanted to split it.  I’m like wtf are you serious?  I ordered 1/2 a grilled cheese sandwich (4.50- hey, it’s a wine bar, so it’s going to be pricey) and a beer (6 bucks, not so bad)… was supposed to cover 1/3 of steph’s champagne (12 total, 4 for me)… so it’s what, 14.50?  cool, i’m expecting to throw down 20.  Somehow the total tab is 110, and they’ve got 4 of us splitting it.  All of a sudden, we’re covering the other guy’s extra, on top of the guy who left?? that’s bs.  I’m not saying anything b/c it’s all business people, but this is bullshit.  if I paid for the entire grilled cheese and steph’s entire champagne, it would only have been 27 before tax – why am i expected to drop 33 after everything? whatever.  note to self, ALWAYS ask for my own tab – just use the excuse that you might have to leave early.  people are… ridiculous.

[7B/55]

Workout:
– 715PM Bball game @ Walnut Rec
– today is a heavy day at CF – perhaps I’ll hit up 24 afterwards to get in a
        day of heavy… back/front squats, or try my shoulder at deadlifts…

Nutrition:
– 730AM – [2] – zone bar
– 1000AM – [4] – 2 lean chicken apple sausages, 1 PB sandwich, 1 orange, almonds
– 200PM – [4] – 2 lean chicken apple sausages (I bought the costco pack…!!) 
            1 PB sandwich, 1 c blueberries, almonds/peanuts as needed.  I need to start
            figuring out exactly how much fat I want to be consuming and measure as
            needed.  Having a bag of almonds in front of me is not going to help… 
– 645PM – [2] – zone bar
– 830PM – [4] – spider roll & salmon sushi, easy rice… the sushi chef hooked it up
            w/ the salmon too…! 

[6.5C/72] – it was the beer/sake last night, plus my first standard workout in a few weeks.  I still have lashes from trying to do double unders…

Workout: ‘INK’ – 5 x (21 x 1.5 pood KB swings, 21 HKE, 21 double unders)
– 20:54. beat jose by a round and a half.  Double unders are getting easier.

Nutrition:
– 700AM – [2] – zone bar
– 845AM – [4] – 2 lean chicken/apple sausages, 1/2 PB sandwich, 1 banana
– 100PM – [4] – 2 lean chicken/apple sausages, 1 bell pepper, 1 zucchini,
           1 squash, almonds pre/post
– 800PM – [x] – gyu-kaku – tried to stay w/ the lean meats, eat lots of
            veggies, but made up most of my carb blocks with beer. so good.
            I’ll deal with the detriments tomorrow.

[7.5A/?]

**Workout: something subbed for FGB.  I’m extremely disappointed that my shoulder is still unable to press and receive weight in the overhead position.  Pain has subsided for the most part while in a resting position, but full extension still causes discomfort.  I was looking forward to attempting Fight Gone Bad again – since the last time I did it was at the grand opening party. I was just short of 300, but with my improved fitness (metcon and strength with the exception of my shoulder as of late), I was hoping that the next time I did FGB I’d be able to hit the 300 point mark.   FGB is – 3 x (1 min 75lb push press + 1 min box jump + 1 min 75lb SDHP + 1 min 20/10 wall balls + 1 min row + 1 min rest).  The score is the combined number of reps (or calories for the row).  It’s meant to simulate a MMA fight gone bad, and it definitely is a painful/great workout…  How do I sub something in similar to that…??

**so I did a ‘Fight Almost Gone Bad’ in which I did the above workout, but with 135lb back squats, 1 arm kettlebell swings (yel/whi), back extensions, double unders, and box jumps.  it was basically FGB, and I was completely spent.  The rounds looked like (20, 20, 20, 4, 25), (12, 20, 20, 7, 15), (15, 15, 20, 23, 26) – I finally got the double unders… may have to try it again sometime.  TOM came back from Laos yesterday and made it out to FGB today.  Then he, jose and I did a kipping pullup video… see?

[youtube=http://www.youtube.com/watch?v=FxSgfBUrKB4&hl=en&fs=1]

Nutrition:
– 700AM – [2] – zone bar
– 900AM – [4] – 1/2 c cottage cheese, 1 banana, almonds and cashews
– 1200PM – [1] – 1 string cheese, 1/2 PB sandwich
– 130PM – [4] – 6 oz tuna, 1 yellow squash, 2 zucchini, peanuts to follow (so full…)
– 600PM – [2] – 2 string cheese, 1 apple, 6 blocks of peanuts
– 800PM – [2] – zone bar
– 900PM – [2] – 1 lean chicken/apple sausage, 1 bell pepper, 1/4 zucchini, almonds 

**I still feel pretty beat/dehydrated/exhausted from yesterday’s bike ride + 2 bball games.  My legs are shot, my pee is dark, and I’m worried about cramping, haha… I need more work before KOM…!

Workout(s):
– KOM Training #1 (linked for its’ full glory)–
       47.4 mile ride from Joe’s place with 3696ft of vertical gain with 
       major climbs including Los Virgenes, Topanga (old and new), Cardiac Crest,
       7 min (dry creek cold canyon) – just over 3 hours and 2800+ cal burned 

– Mofufus bball game – 500PM
– Lockton bball league – 630PM

Nutrition:
– 800AM – 2 string cheese, 1 PB sandwich 
– 930AM – zone bar
– 1245PM – zone bar (during ride)
– 215PM – small Jamba Pomegranate Passion smoothie
– 315PM – 1 string cheese, 4 egg whites, 2 oz lean pastrami, 1 PB sandwich
– 600PM – zone bar
– 830PM – 1 pb sandwich, 6 oz tuna, 1/4 small avocado, handful of peanuts

Workout: just a backcountry non-trail hike w/ pepper in big bear… and a lot of snowball catch.  tiring, but relaxing at the same time…

Nutrition: haha. not so great.
– 730AM – [2] – zone bar
– 930AM – [2] – 2 string cheese, 1 apple
– 1230PM – [8?] – guac cheeseburger, fries & beer
– 830PM – [?] – CA roll w/ seared albacore, grilled onions & ponzu,
           – Lollipop roll (crab, salmon, tuna, whitefish wraped w/ cucumber)
              shoutout to Ayubi, who recommended the CA/albacore/onion/ponzu
              roll.  good stuff.