Monday 31st 2012

Woke up this morning woke up *sick* head cold...but can't bail now.... oh well.

New years eve throw down in St George

Team of 2 event (1 male, 1 female)

Event 1- 11am

21-15-9
Dead-lift  #185/135 15ub-9ub (24)
Hand Release Push Ups -9

21-15-9
Power Clean #135/95 15ub-9ub (24)
Partner Sit ups w/ 20# med-ball 21-15-9 (shared)

21-15-9
Thrusters #95/65 8-5 (13)
Pull ups 15ub-8ub-9 (32)
(got weak on final reps...body couldn't *push* no control in breathing or awarness)

 7:42

Event 2-  1pm

1a. 20 minutes for both team members to find a max BnJ #185

1b. 30 sec AMRAP Back Sq with max jerk weight - 9reps

Saturday / Sunday 12 -29/30th-2012

SATURDAY 29th

9:30 am Workout

1. Behind the Neck Jerks; worked on "do-in them!" haven't hit a BnJ since college.
built to a tough single #165

SUNDAY 30th

feeling a little under the weather.
snuffed up nose, body achy :/

took hot bath , airborne, vit c, water....

Thursday 12-27-2012

slept 8 hours..woke up tired

Breakfast- Green mix, 3 eggs, 1 oz cheese, black coffee

12pm-still tired

Snacking- nuts, jerky, homemade cookie

3pm- 45 min run easy in the snow....

4:30pm snack -jerky + plantean chips

6pm- 10min Airdyne 187 calories
no sweat, bad cramps after (dehydrated?) should have gone out harder in the beginning

Wednesday 12-26-2012

Sleep 8 hours

 videos coming
Workout @ 12:30pm

A. TnG squat clean; build to a 5 rep max --145#

B. Front squat; build to a max triple -- 175#
+
EMOM for 30 minutes (changed up exercises to hit specifics for comp next week)
1min - 8 power snatches, below knee #45 worked on pulling fast through pockets
2min - 6 CTB chin ups unbroken
3min-  4 HSPU unbroken, stacked 2 10's for final 3 sets and still got em unbroken :-)
+
Airdyne sprint 15 seconds @100% (watts 995-865)
rest 1:15
x8
(rest 5 min bw sets 4/5)

Monday 12-24-2012

Today I participated in the 12 days of Christma wokrout with my clients

Just like the song...

1 Heavy Power Clean ( 12 reps)
2 Walk Climbs (24 reps)
3 Pull ups (30 reps)
4 Burpees (36 reps)
5 KBS 1.5 (40 reps)
6 Wall Ball shots (42 reps)
7 Toes to Bar (42 reps)
8 Ball Slams (40 reps)
9 Sumo DL HP (36 reps)
10 Box Jumps (30 reps)
11 Push Ups ( 24 reps)
12 Cal On Rower


34 minutes of Aerobic Work 80%

Sunday 12-23-2012

10pm-7am -Slept 9 hour straight through

A. Squat clean 2/135#, 2/145#, 2/155#, 1/165#, 1/165#, 1/165#; rest 2 min
B. Front squat; build to a tough single fast (not a 1rm) 185#
+

10 min amrap: 6 rounds + 3 PC
10 power clean 95# 10,10,5-5,5-5,5-5,5-5,3
30 double unders 30,30,30,30,30,30

Rest 12 min

10 min amrap
10 kbs 1.5 pood
10 ring dips
Airdyne 10 calories

Friday 12-21-2012

Today I woke up and felt like I was under water....the past couple weeks have played a toll on me with life transition to a new home, relationship, etc.... my adrenals feel like they have been stomped on.

Today's training session is a "practice" for an event we will be competiting in on Jan. 5th 2012
Feeling like I already did 4 workouts today (but didn't)...I thought I would stay "calm and in control" focus on a good pace, breath, and maintain effort throughout.

3 rounds for time
400m Row
12 Burpees to a plate
15 Power Snatch form below the knee #45

row pace 2:00-2:06 -- kept it at 80% effort
Burpees unbroken and consistent pace
Power Snatch unbroken and good rhythm

time 9:33

everything felt smooth, I was surprised how well it went when I was in it...

Thursday 12-20-2012

Sleep 10pm-5am

5:30am, 6:30am coaching

8am Meal 1- Breakfast + 2 eggs + 3 pc bacon + black coffee

9am coaching

10am-12pm  admin

5pm WORKOUT

1. Dead-lift build to tough single #295
2. Push Press build to a tough single # 135
+
DIANE
note: dead-lifts unbroken ...
HSPU ahg! first round 12-2-1-1-1-1-1-1-1 / 4-1-2-2-1-1-1-1-1-1/2-1-1-1-1-1-1-1

9:54

Tuesday 12-18-12

10pm-6am 8 hrs (woke up tired)
black coffee
coaching- 6:30am, 9am, 10am

11:30 meal 1- 2 eggs + 3 pc bacon + 1/2 avacado

1pm WORKOUT

1. Sq Clean from Blocks at knee; build to a 1RM #175

 

2. Front Sq @22X1 155/2, 165/2, 175/2

+

26 minutes

odd 2 sq cleans #135 (no TnG...felt heavy)

even 2 muscle ups

+

 

AirDyne Intervals

8 sets of 15sec ALL OUT efforts (watts 995-845)

Rest 1:15

Rest 5min after 4th interval

Wednesday 12-19-2012

45minutee snow shoe

felt good to get out in some fresh powder....steeeep and deeep~

Sunday 12/16/2012

10pm- 8am- 9hrs sleep (woke up at 3am)

8:30am - black coffee

9:15am WORKOUT

12min AMRP
10 push ups unbroken
10 Box j 20"
10 TTB
200m Row
 4 rounds- slow start

rest 8min

12min AMRAP
10 Burpees unbroken
30 Double Unders -broke once
7 rounds + 10 burpees

rest 8min

12min AMRAP
3-4 HSPU 4,3,3,4,3,3,3,3 unbroken
10 cal on AD
  8rds

10:30- POST WOD almond milk + 1 scoop Progenex

45min hike with dogs----

12pm- 1 slice homemade bread with 1 egg + 2 egg whites, FAG yogurt

Saturday 12-15-2012

sleep 11pm-7:45am 8.45 sleep

8am- black coffee

9am- WORKOUT

Followed the BEING wod form 12/13/12 this morning...just needed to sweat.

8 sets of 500m Row @ 85%

1- 1:54 / 2:00 rr
2- 1:55 / 2:00 rr
3- 1:55 / 2:00 rr
4- 1:57.4 / ----rested 5:00
5- 1:56.7 . 2:00 rr
6- 1:58 /2:00 rr
DONE

3pm- WORKOUT

Warm-up- AirDyne + Dynamic

1. Squat Snatch  2,2,2,1,1,1 / 3:00 rest
#95, 105, 105, 115, 125, 135 missed (got under it...but bar was to far forward)

Thursday 12-13-12

Sleep 10pm-6am- 8hrs

6:30am-coaching

11:30am MEAL 1- 4 egg whites + 1 cup yams with butter

1pm WORKOUT

1. Build to 1RM snatch the blocks (knee cap) 115# , missed 125 three times...couldn't pull straight through from the blocks had a pause at mid thigh...couldn't accelerate from that position(FRUSTRATING)

2. Fr Sq @ 22X1; 2/155, 2/165, 2/175/ 2min rest

+
24min
ODD- 10 Wall balls unbroken
EVEN- 6 CTB unbroken

*ctb felt better as time went- more flow

+

AirDyne 15sec @ 100% / 1:15 rest
Highest watts achieved
1. 995w
2. 934w
3. 884w
4. 865w - painful muscles burning
5. 795w - painful muscles burning
6. 835w - painful muscles burning

Tuesday 12-11-2012

Sleep- 10:00pm- 7:00am

Coaching 8am,9am, 10am

11:30am 2 eggs, 2 pc bacon, handfull nuts
 
3pm- Greens Drink w/ almond milk

5:30pm-  WORKOUT

10min AMRAP @ 85%
10 DL #115 Tng unbroken
10 Push ups unbroken
200m Run
completed 5 rds

rest 7 min

10min AMRAP @ 85%
10 PC #75 unbroken
10 R Dips 10, 10, 10, 6-4, 5-2-1-1-1
10 Cals AD
4 Rds + 10pc+10R dips (went to hard on the AD in the first 2 rounds, crashed on the final 2 efforts.)

rest 7 min

10min AMRAP
200m Row 1:55 pace, 2:02pace, 2:07 pace
12 Burpees unbroken
5 Rounds + 50m row

Saturday 12-8-2012

Testers/ Qualifiers for COLD WAR Comp in Northern Utah Jan 5th


Warm up

Helen
400m Run - last 400m slow and hard to breath
21 KBS unbroken fast
12 Pullups unbroken -butterfly rd 1,3

8:18

rest 20min

Annie @ 85% effort
50,40,30,20,10
Double Unders unbroken
Sit ups nbroken

6:37

THURSDAY 12-6-2012

10PM-5AM - sleep 7HRS

5:30am, 6:30am Coaching
8am- 2 ggs , 2 pc bacon, black coffee
9am, 10am- coaching
12pm assessment

6pm Workout

1. Sq Clean off high block 2/125, 2/145, 1/165,1/165
2. Push Press #125 3x3
+
KAREN
150 wall balls for time
35 +15+15+15+15+15+10+10+10++5+10

6:31

Wednesday 12-5-2012

10pm-6am 8 hours- woke up with alarm, tired could have slept more

6:30am Coaching
7:30am Meal 1- 2 eggs, 2 pc bacon
8:00am, 9:00am coaching
11:00am Consult

5:30pm, 6:30pm Coaching


Workout 7:45pm-8:15pm
 Swim 
25yards on the minute for 30min (freestyle)

* first swim workout today, about 20minutes into the workout my eyes were RED and BURNING...so I'm getting some goggles, also need to use my legs more cause my arms were smoked :-) otherwise it was fun...

Tuesday 12-4-2012

Slept 10pm-6am = 8 hours, woke up tired could have slept for 2 more hours!!

6:30am-coaching

8am Meal 1: 2 eggs, 2 pc bacon, 1/2 biscotti, black coffee

9am coaching

10am WORKOUT
Shoulder joints really sore today, they have been for the past week? diet, training? I think I'll cut out gluten/dairy for 2 weeks to see if that helps ;-/

1. Sn Grip DL 3x3 w/ #185
2. Wt Dips 5,5,5 w/ #25
3. Split Jerk 3/105, 3/115, 2/125, 2/135

+

28minutes
8 TnG P Snatch below knee #45- worked on speeding up the middle through the thigh
4 HSPU- all kipping
6 KTE - solid
4 R Dips- Solid

2pm- 2 Slices thin crust pizza w/ meat & a beer


7pm-1 Tomato, slice of thin crust pizza w/meat from lunch & water

Sunday 12-2-2012

 sleep 12pm-9am aaahh! so good 9HRs!!

10am - Meal 1- 2 eggs scrambled with hot sauce + 20 almonds, black coffee
1pm- 2 PB Cookies, black coffee

Workout @ 2:30pm

A. Squat snatch off high blocks; build to a max (video maxes and fails)


B. Front Squat paused @22X1; 3-4 x 3; rest 2 min
155,165,175lbs feeling stronger with tempo
+
EMOM for 22 minutes
Odd - Hang squat snatch 75# x 4 unbrokn
Even - Muscle ups x2- unbroken first 4 sets then 1.1 after that

got tough last 6 min shoulder were smoked!

Meal 3 @ 5pm - Cafe Rio Salad, 2 oz chicken + 2 oz Steak + tsp Guac + small tortia 

Programming 6-9pm

Meal 4 @ 8:30pm  _ 2 oz beef jerky + 20 almonds + apple + 1 oz Chicken + 5 crackers

Saturday 12-1-2012

Sleep 11:30pm-7:15am - 7.5 hours

8:30am- Max Energy, 1 Scoop Whey Isolate with 1/2 cup almond milk & Water

9am Workout
Did some aerobic work while athletes did their testing

Airdyne 40min
10min Zone 1
30sec 90%
30sec 50%
x 20
10min Zone 1

good sweat

11am- Egg sandwich, latte

7pm- 3oz Chicken, 1.5 cups broccolii,  1/2 avacodo, Tomato

9am watched movie and ate
Movie Snack:  2 oz beef jerky, 2 slice swiss, 20 nuts, diet coke

Friday 11/30/2012

Sleep 11pm-6:30am: 7.5 hours

Coaching: 7am, 8am, 9am,10am
Admin- 12-2pm
Coaching:4:30pm,5:30pm. 6:30pm

Upon Awaking- Coffee black, Protien Shake w/ Almond milk
Breakfast @ 11am- 2 eggs, 2 bacon, 1 slice turkey meat + latte
Lunch 3pm - Turkey Sand which, whet bread, avocado, cucumber, tomatoes

Workout @ 7:30pm

8min AMRAP = 6 rounds
8 KBS 1.5pd - solid
6 TTB -solid
4 Push ups -solid
20 double unders - broken a few times tonight (focus)

4min Rest
8min AMRAP = 4 Rounds
10 Thrusters  #33- solid
8 Box J - Breathing high here
6 R Dips - solid
100m Row
Rest 4min
Airyne 10min AMRAP
...went for 4min and it dies ;-/ so I cooled down will put some new batteries in and do it Sunday.

Post workout Meal- Salad, 2 oz Chicken, 1 egg,

Thursday 11/29

 Sleep 10:15pm-5:00am = 6:45min ;-( need more sleep, been tired all week, I have also noticed that I have been hungry for simple sugar carbohydrate during the day and eating it...lots going on, moving, busy at the gym etc. Reminding myself to stay positive and to be thankful...lots of good things happening just trying to grasp it all and stay in control :-/

8am Meal 1- 2 egs, 2 pc bacon, 1 slice turkey, black coffee

12pm Meal 2 - 3 pc choclate, Protein Shake with almond milk

2:30pm Meal 3- 1.5 cups chk curry with 1/2 cup white rice

4:30pm snack Green Tea + 1/2 slice Banana bread

Workout @ 6:30pm
1. Snatch Balance 3,3,3,3,3 / 2min rest #85, #85, #95,#95,#95...not heavy, but its been awhile since I have done SB so worked on landing in balance,solid.

2. Wt Chin up 3,3,2,2 /2min #20,#25,#35,#35

+
video coming....

For time
5 p clean @ 95
5 Rope Climb @15ft
4 p clean @ 115
4 Rope Climb @15ft
3 p Clean @ 135
3 Rope Climbs
2 p clean @ 155
2 rope climbs
1 p clean @ 165
1 Rope Climb

11:24

8pm- 2 oz sliced turkey + 1 slice bacon + 2 oz Cheese+ 8 crackers, Powerade Zero

Wednesday 11/28

 11:40pm- 6:30am- 7hyrs ...woke up Tired

 9:00am
was interupted with a walk-in (who actually signed up...so made some $). Then 10am client came 10minutes early so I got 40min on the Airdyne. I was looking forward to this cause I just needed to sweat and clear my head...

Airdyne 40 minute zone 1- good sweat

No swimming yet :-/

Tuesday 11/27/2012

 Sleep: 9:45pm- 5am --7:15hrs (solid sleep)



Back in action after a battle with a flu virus..boooo! So a week behind original schedule...I changed the  organization of this training week so next week can flow as planned.

Wake up: 1 scoop greens mix, 1/2 scoop protien, 1 cup almonds milk, black coffee
Coaching 5:30, 6:30, 9am 
Breakfast @ 8am: 2 eggs 1 slice deli turkey, 1 piece bacon

Workout @11am

1. Clean Grip DL 5/ 205#, 5/215#, 5/215# / 2min RR
2A. Close Grip BP  3/ 135#, 3/145#, 2/ 155# / 90sec RR
2B. Push Press 8/ 85, 8/95, 6/ 105 /90sec RR

Shoulders achy today....weird after 5 days off...sore on PP

24min Clock

8 KBS 1.5- Easy no fatigue
6 TTB - Easy no fatugue
4 HSPU...all kipping unbroken

Lunch @ 1:30pm: 1 Slice Banana Bread, 2oz Packed Tuna, green tea

Tuesday 11/20/2012

Warm up on AD + dyn stretches + mobility


1. Build to 1RM in High Box Sq Clean *115/3, 135/3, 155/3, 165/1,170/1, 175X, 175X



2. F SQ 3 x 4-5 @22X1; 2min RR- #155, 155, 160...harder today than last week...used belt (fatigue from max's?)

3. 20min of
Odd 4 Thrusters #100 all unbroken
Even 6 CTB all unbroken



felt strong in both all the way through with both exercises

Sunday 11/18/2012

After a busy Saturday "Grrand Opeing of our Climbing Wall" we had a local climbing comp...I ended up coming in Sunday to finish my Friday session.  All movements felt good...no failed sets no grunt efforts with almost everything except 2 pd kb
  For a total of 8 rounds each (32 total min)
min 1- 8 heavy overhead KBS (2 pood)- grunt effort at with last few sets
min 2- 6 ring push ups - easy to complete
min 3- 6 toes to bar- easy to complete

min 4 - 8 burpees- easier

Friday 16th, 2012

A. 3 position paused hang  squat clean - high, mid thigh, below knee - 1.1.1 x 5; rest 2 min
wts: 135, 145, 150,150,155 #

B. TnG deadlift: 10,10,10,10,10; rest 1 min (increase weight per set)
wts: 175,185, 195, 205, 215 

Below Video1& 2 are w/ 150# 3rd is with 155#

 



last 2 sets of Dead-Lift session 205# & 215#...building every minute

Tuesday 13th, 2012

1. PAUSED Front squat @32x1, 3-4 x 5; rest 2 min

wts: 135, 145,145,155,165#

Video is last 2 sets of Fr Squat...pausing felt solid....usually I feel vulnerable at the bottom. NO belt which is good since in the past few months I have been using it for all Squats.






 +

On the minute for 20 min
Even: 6 COVP chin ups - felt this was easy to complete.
Odd- 4 kipping hspu - ALL UNBROKEN fatigue last few sets only

MONDAY 11-13-2012

Had some teammember building sessions at the gym ....jumped in....i know. : /

3 sets
12 SDLHP # 95
90sec Row for max meters --395, 405, 401
2:00 RR

3 sets
12 Thrusters
60 AMRAP DU 57,55, 67
2:00 Rest

Sunday 12-2012

12 min amrap @85% ...Completed 3 1/2 rounds
2 muscle ups - quick singles
8 ball slams - 20#
30 double unders
AD 20calories
Rest 6 min

12 min amrap @85%...Completed 5 rounds
5 ring push ups
10 kbs 2 pood russian
5 burpee broad jumps
Row 200m
rest 6 min

12 min amrap @85% ....Completed 4 rounds + 7+7+7
7 chin ups
7 goblet squat - 1.5 pd
7 box jumps 20"- step down
Airdyne 20 calories
(work on breathing without grunting and constant movement)

SAturday 11-10-2012

7:30am Wake up..black coffee

Protein shake + Handful of almonds and cashews
8am-9am- coaching

9:30am WORKOUT

30minutes of...

EVEN minute- 5 TnG PS # 65- worked on keeping middle/upper back locked down, and moving quickly through the pockets....timing seems to be an issue as I have been hitching for a while.

ODD minute- 7 Ring Dips

+ (rested 10minutes)...shouldn't have done that

10min AMRAP
105# FSQ 3UB,6UB,9(6-3,12 (7-5),15(9-6),10UB.....

CTB Pull ups 3UB,6UB,9 (6-3),12(6-6),15 (5-5-5)

left hip pain at bottom of squat...just felt tight.

12pm- First sno shoe of the season!! about 1 hour-ish ...felt good to be on the mountain.

Thursday 11-9-2012

1. Power Clean 3,3,3,3 / 90sec rest #135 TnG
worked on fast middle

2.  5min AMRAP of 5 Unboken CTB
completed 10 rds

3. 10min AMRAP
15 Power Cleans UB,UB,UB,UB,8-7,8-7,8-7, 9-6, 9
30 Double Unders ---broke 3 x
369 reps

PWO - 1.5 scoop Recoverite

Wednesday 11/7/2012

a1. squat clean - 2/145#  2/155#  2/155#  2/160#  2/160#  rest 2 min - 80-90%

a2. ring dips kipping - amrap (-2) x 5; rest 2 min
11,10,10,9,8

+

for time:

row 1K

30 kbs - 1.5 pd  --20-10

30 burpees--
7:18

Tuesday 11/6/2012

5:30am wake up

7am - Black coffee + 1/2 lara bar

Meal 1@ 9am- 2 turkey jerky links, 2 slices roast beef, handfull nuts, 2 apple slices

11:30- Fast Fuel + other half of lara bar

Workout 12:30pm
a1. push press @ 12X2; 6/105#,4/115#,2/125#,6/115#,4/130#,2/140#; rest 2 min

a2.mixed grip chin ups unweighted @ 31X1; amrap (-1) x 6; rest 2 min
9,7,6,5,6,6

Workout 4:45pm

5 rds for time:

10 push press - 95# UB, UB, 6-4,6-4,5-5

10 CTB chin ups UB,UB, 6-4,5-5-5,5-5

10 box jumps - 20" UB all sets

8:58

note: did a 10 minute warm up, wasn't as long as i needed for this workout, round three felt warm.
after the workout still walking and breathing hard...more aerobic feeling. NEed to string together complete sets of CTB & PP to get better response

Sunday 10-4-2012

tester
woke up @ 7am

8:30am Meal 1- 2 eggs, soy sausage, veggies, handful grapes, 20 nuts

11:00am WORKOUT "Christine"
3rds for time: 500m Row + 12 bwt DL +21 box jumps 20"
dead-lift- #160; finished 10:49

round 1- 3:03
round 2- 3:57
round 3- 3:48

note: box jumps blasted me...

Post Workout response..back on the floor and rolling side to side ...HURT :-/

PWO - 2 scoops Recoverite + handful nuts

Saturday 11/3/2012

tester

notes:
going into this I felt a little off...energy low
10-12min in...no sweat on skin, i was burning up, and hurting ..
mentally washed out last 3minutes...no drive to die... to get through thrusters and pullups 

20min amrap
20 thrusters #95 10-5-5/5-5-5-5/5-5-5-5/5-5-5-5
20 pull ups 10-10/10-10/10-10/10
20 burpees broken in 5's

3 rds + 20 thrusters + 10 pull ups

Thursday Nov. 1st 2012

Workout 9:30am w/ coach and team

1. Power Clean Cluster 2.2.2.2 X 3 / 2min rest (no tng sets)
#155 for all sets...worked on locking down middle back in set up and no hitching

+
13 rds
3 Power Snatches #85
2 MU's
10 sit ups

- snatches work on speed through hip, no hitch
- mu stay tight in catch (fell through rings today with fatigue), keep hands tight to sides "squeeze"

+
 50min  zone 1 hike @ pinnacle peak

Wednesday Oct 31st 2012

 Drove last night to Phx. Woke up at 9:30am around 7 hours sleep....tuesday was an off day.

really sore in the glutes and thighs from the stupid chipper from Monday...(i know)

1. Sq Clean from high blocks 2/135#, 2/145#, 2/145#, 2/155#, 2/155#, 2/160#,2/160#
-  last 2 sets might of went to heavy for today...shitty catch position at the bottom (low elbows)

2A. Rolling pistols- controlled eccentric well today was able to come out of the roll more times than last.... did 3 x 8 each leg / rest 1min

2B. HSPU negatives 10 reps @ 3 sec down x 3 / rest 1min
- fought  hard to stay tight at bottom
- smoked the shoulders

3. on the minute 28minutes
Odd- 5 COVP
Even- 3 kipping HSPU (broke last 3 minutes)

Monday 10-29-2012

5am  wake up + black coffee
5:30, 6:30 coaching

7:30am- 2 egs + 1 slice ham+ 2 pc bacon

8am coaching
havent got a training session in so I jumped in one of my classes. We are participating in the LuRong Challenge and have these "workouts" we are supposed to complete weekly...this one was one of them...minus the strength work.

9am Workout
1A. Snatch Grip Push Press 6/ 95, 6/100, 6,/105, 6/115
1B. Wt Chin  ups 4 x 5-7, 7/bwt, 6/15#, 5/20#, 5/25#

+
25min AMRAP "Letrandre"
25 cal row
100 du - 60-20-10-10
80 kbs 1pd 40-10-10-10-10
100 air squat
60 push ups
100 du
40 sit-ups
100 walking lunges
20 burpees
+ 25 cal row
completed 650 reps

Wednesday 24th - 28th.

7am Wake up- Black Coffee

8:00am - 50min AirDyne ...HR 120-125 felt good.

After today I have a list of projects for our 2nd Annual Black Sheep Invitational.

Thursday
5am Wake up - Black coffee
5:30, 6:30, 9:00am Coaching

Projects for comp...11-4pm
6pm-12pm Drive to Vegas and Back to pick up friend

Friday
5am Wake up
5:30am, 6:30am Coaching
Meal #1 - 7:30am- 2 eggs + 2 pc bacon + tomato
8am, 9am- Coaching

12pm - Nap for 45min
Meal #2 - 1:30am - 5oz Chicken + 1/4 cup red potato+  1oz brisket
2pm-5pm - Set up for comp
6pm-12am - Competition

Saturday
5:30am- Wake up- Black Coffee
Meal #1-  1/2 cup oatmeal and Pecans
6:00am - athlete check in
2pm Meal #2- Mixed Greens + 4oz Chicken + 1/2 avocado

7am - 5:30pm - Competition

7pm Meal #3- 3oz Brisket + Fruit Salad

Sunday
Wake up 9:30am

90min moderate intensity Hike...much needed after busy weekend

Tuesday 10/23/2012

8am Wake up...YES!!!

8:30am Meal 1- Green Mix + Almond Milk + 1/2 scoop Pro + Black Coffee

9am Coaching

10am-12pm- 2 business meetings...
Snack had more black coffee + Pumpkin Seeds and Sunflower Seeds + dried Cranberries

1pm Meal 2- 4oz Ground Turkey, Mixed Green salad, Balsamic Dressing

4pm Workout
8min AMRAP - completed 3rds + 2mu+5ghd+10 thrusters
2 MU
5 Ghd Sit ups
10 Thrusters #53
30sec AD
( rest 3min)
8min AMRAP- completed 3rds + 4ctb+8kbs
4 CTB
8 KBS 1.5pd
8 Burpees
200m Row
( rest 3min)
8min AMRAP - completed 4 rds
6 Pull ups
6 hang Sq Snatch #45
6 bar facing burpees
30se AD


felt better with each 8 minute block. By the last one felt I good really work (in the zone) breathing rate in control...body responding well to stress.

PWO- Green mix +Ban+1/2 protein
6:30pm- MEAL 3 - 1 cup curry with potato and turkey + 1/4 rice + sunflower seeds and pumpkin seeds 

Monday 10/22/2012

5 am wake up- black coffee
5:30am, 6:30am coaching

8am Meal 1- 2 eggs, 2 pc bacon, 1 slice deli ham, handful nuts (cashews/almonds)

 9:00am, coaching

11am Workout- dreading this workout a little knowing my energy levels were low and my CNS feeling flat. BUT my weekend compromised my training so in my mind I just had to get it done. Didn't feel like I could get "warm" before the CJ's after rowing, dyn stretching and specific warm up.

1. Clean and Jerk 145#/2 , 145#/2, 155#/2, 165/1,1,1 /3min rest
technique wasn't as sharp as I know it could be with the loads used...again i felt flat.

2. TnG Squat Clean 5,5,5,5.... # 85, 95, 105, 115 - knees achy and sore...started feeling warm after third set. On a good day I could def go up in weight and be more aggressive...just not feeling today

3 rds for time
7 Fr Sq #135 (7/ 4-3/4-3) breathing and issue
7 HSPU (4-3/3-2-2/1-2-2-2) shoulder tired/sore but mostly cause of an off day i think

RESULT 6:20 ... just getting it done. not happy with the time know I can do better

12pm Coaching and Snacking on Handful Cashews + Jerky + Kumbacha drink

3pm Meal 2- 4 oz Ground Turkey + Mixed Greens + oil and Vineger

7pm- 2 cups Curry with potato and ground turkey + 1/2 cup rice + 6oz Red wine










12:00pm coaching

Friday 10/19/2012

Woke up at 5am- had black coffee
5:30, 6:30am coaching

1. Push Press x 3 / Push Jerk x 2 / Split Jerk x1
#95,95,10,105,115,115
2. TnG Power Snatch
#65,75,85,90,95,95 ....Tougher than I thought, needed breakfast for this workout

(made a protein shake with water)

33minutes of
1min 5 DL #185
2min 5 R Dips (these felt awesome...easy full ROM no fatigue at all !!)
3min 5 KTE

9am - coaching

12pm headed to vegas be back Sunday to train

Wednesday 10/17/2012

7am - Woke up, Black coffee
9am- Coaching

Meal 1- Greens Mix + Almond Milk

10am -11am SUU coaching

12pm Meal 2- 4 egg white, 1 yolk, 1/2 avacado, 5 strawberries, 15 almonds

1-3pm...work stuff
Snack 2 oz Beef Jerky

4pm Workout

40min Airdyne Session...

HR around 130-140...good sweat

5:30-8pm- Coaching, Trainer Prep

Snack 7:30pm -1.5oz Papaya handful of Pumpkin and sunflower seeds + Kombacha drink

Tuesday 10/16/2012

Slept 8 hours

No Breakfast...coffee

11:20am Meal 1- Almonds and Pro shake
 
Workout  12pm

A. Squat clean from high blocks 3/#135, 3/#145, 3/#155, 3/#155, 3/#155; rest 2 min

B1. Rolling pistols (controlled eccentric, roll out at the bottom, try
to roll back in and stand up, if not just negative pistols)
8-10/legx3; rest 1 min
Really hard, did first set as negatives...then did last 2 sets as prescribed...last set felt descent :-)
B2. HSPU negatives 9 reps @3 seconds count x3; rest 1 min
easier than last week...not doing this on paralleletes...just to ground
+
On the minute for 24 min
Even: 5 COVP chin ups
Odd: 3 kipping HSPU

all unbroken sets

Rode bike home 30minutes

Meal 2 @ 2:30pm- Greens Mix + 1 scoop protein + 1 banana + small Paleo kit

Meal 3 @ 4:30pm- 5oz of Tuna  + Bell Pepper+ 2 tsp olive oil + almond milk and 1 cup of granola cereal. 

Snack @8:30pm- 2oz beef jerky + 20 almonds+ 5 straberries

Sunday 10/14/2012

OPT 3.0

1. Max Clean and Jerk in 10min #185
165,175,185,195X,190X (got the catch lost it on the return )


2. Standing Triple Jump 22'9"

3. Row Repeats
500m 1:45
90sec rest
500m 1:46
had a lil more in the tank....

4. 8min AMRAP
8 thrusters #75- 8,8,4-4,4-4,4-4
8 COVP unbroken
8 Bar Burpees 8,8,8,4-4,4-4
5 rds + 2 thrusters

5. Shot Toss
45ft 6"
46ft
47ft 1" fouled

6. 3k Run
15:25

Friday/Saturday 10/12/2012

FRI- OPT CCP ALL DAY

PM Shake out at Invictus




10 min Row last 10 sec of every minute 100% rest of row easy
+
Dynamic Stretches
+
10 Air Squat every 30 sec  x 5
7 Burpees every 30sec x 4
10 Push Ups every 30sec x 3


SAT- OPT CCP ALL DAY


rest day

10/10/2012

7am wake up

black coffee
Rode bike to gym (10miles/25min)

Workout @ 9am

A. Power clean x1/Push press x2/Push jerk x3; rest 2 min x5 complexes
#95.#105,#125,125#,125#
B. TnG deadlift 8, 8, 8, 8, 8; rest 1 min (increase weight per set)
#155,175, 185,195,205
+
For a total of 10 rounds each (30 min)
min 1- 8 heavy russian KBS (2 pood)
min 2- 5 ring dips
min 3- 5 toes to bar

all unboken, no fatigue in any of the sets

Post WOD Snack  @ 10:30am - 1/2 Paleo crunch bar + small paleo kit





Meal 1 @ 12:15pm - 3 egg whites, 2 slices of deli turkey slices, 1/2 tomato, sunflower seeds 2 tsp, + 8 grapes




Snack @ 3pm Pumkin Seeds, sunflower seeds, dried cranberrries

Tuesday 10/9/2012

Coaching 5am-10am

Meal 1@8:30am 2 eggs + 1 slice deli ham + 2 slice bacon, black coffee

Snack @ 11:30am 1.5 oz beef jerky, 15 nuts + greens mix + glutamine + 1tsp protein power

Workout @ 12:30pm

A. Front squat @32x1, 6/135#, 4/155#, 6/145#, 4/165#, 6/145#; rest 2 min
losing breath quickly when holding tempo...
B1. High box step up single leg eccentrics (pistol squat with opposite
leg off the box and hanging down, 4 seconds down each rep under
control, either stand up on your own or only do the negatives) 4-5
reps/leg x3; rest 1 min

note: really challenging to hold ecc tempo to bottom.
B2. HSPU negatives; accumulate 8 reps @3 second count x3; rest 1 min
note: did this from the floor, lowering down to head...could not come back up
+
On the minute for 20 min
Even: 5 COVP chin ups
Odd- 3 kipping hspu
note: pull up easy, HSPU failed UB sets after 8th minute...shoulders smoked mentally not focused/tired. stopped at minute 12.

Snack @ 2pm- handful Pumpkin + Sunflower seeds + papya dried fruit + kombacha drink

Meal 2 @3pm- 5 oz ground Beef and Tofu + salad+ 2tsp olive oil, 1/4

Meal 3 @7pm- 2 oz Deli Turkey + 1 oz Beef Jerky + 10 grapes

Monday 10/8/2012

Meal 1 @ 8:30am 2 eggs, 1 slice deli ham, black coffee

Snack @ 11:30am 1 oz Beef Jerky, 20 nuts, 4 dried apricots

Workout @ 12:30pm
 
8 min amrap @85% (Completed 4rds)
2 muscle ups
10 sit ups
15 wall balls
20 double unders
Rest 4 min
8 min amrap @85% (Completed 3rds+4CTB+8GHD)
4 CTB chin ups
8 GHD sit ups
16 walking lunges
Run 200m
rest 4 min
8 min amrap @85% (Completed 3rds)
6 chin ups
6 thrusters 65#
6 bar facing burpees
Airdyne 18 calories

Legs tired today

Meal 2 @ 2pm
Arugula, 4 oz lean ground beef in tomato sauce, handful grapes, Paleo Crunch bar

Snack @ 4:30 1oz Beef Jerky, 15 nuts, 1/4 cantalope

Meal 3@ 7pm 2 oz Tofu, 3oz Ground Turkey, 10 nuts + Greens mix

Friday 10/5/2012

A. Clean and jerk; 3/135#, 2/145#, 1/155#, 3/145#, 2/155#, 1/165#; rest 3 min
+
3 rounds for time:
7 DL 225#
14 burpees

finished 3:56

__________________________________________
Friday night traveled to Moab for 24 hour mt bike race
Saturday 12pm-Sunday 12pm
 did 3 x 15miles loops 12pm, 7pm, 3am (2-2:30 hr lap times)

Tuesday 10/2/2012

Woke up 5:00am
Coached form 5:30-11am

Black coffee all morning

12:30pm Meal 1: side salad + 3 oz roast beef + 1 cup yam1
1:30 Snack Beef Jerky 1oz + 20 almonds

Drove to St G to pick up Jerk boxes :-)

6pm - Coached till 7:30pm

7:30pm Workout
20min AMRAP

30 UB Double Unders (30,30,"11,27",30,30,30,30,30,30)
20 UB Wall Balls (20,20,20,20,20,20,20,20)
10 UB Pull ups (10,10,10,10,10,10,10,10)

8 rds RX

Sunday 9/30/2012

Woke up at 8am...felt good

8:30am Meal 1- 1 cup almond milk+greens+glutamine+max energy+fish oil

Workout 9:00am

Power Snatch 1RM #130

(video max coming soon)

+

5 rounds for time:

5 power snatch - 95#

5 HSPU

20 walking lunges

9:21

1:00pm Meal 2- 2 oz beef jerky+ 25 almonds+ 1 cup grapes

6:00pm Meal 3- 4 oz chuck roast + 1 cup yams + side salad w/ tomatoes and oil vinager dressing
7:00pm Snack - greens mix + glut amine + 1/2 scoop pro

Saturday 9/29/2012

Woke up...7:30am felt good....busy week.


Black Coffee + Pro Shake
9am Workout

1. Front Squat build to max #200
2. Inc BP Build to max #115



11:30am Meal 1 : 2 eggs + 2 pieces of bacon+ slice of ham


1:00pm Snack- Green Mix+ Glutamine+ Max Energy + 1 cup Almond Milk

3:30pm Snack 2oz beef jerky

6:30pm 3 oz Chicken+ 3 oz Brisket on leafy greens

Friday 9/28/2012

Restless sleep all night...,maybe 5 hours

am-Black coffee

9am-11am Coaching
Meal 1- 2 oz Beef Jerky+ 1 cup grapes + 20 almonds

2-4pm tried to take a nap

5:30pm Workout

RANDY 75 Snatches for time - 3:45 RX
felt good, pace and breathing

Tuesday 9/25/2012

woke up at 5am with alarm. Was up since 3:30am....

* tired, groggy


5:15am Meal 1- Greens + Glutamine + Max Energy + 1 cup almond milk

coaching 5:30-10am

11:30am -Meal #2: 3 pieces beef jerk + 1/2 ban + 20 almonds

Workout 12pm

1. Find Max Power Clean #195 (not feeling it today), hit 205# 10 days ago
2. Find Max close Grip bench #170
3. CGBP AMRAP # 85% (145#) - 5 reps

4:00pm  Meal 3: 4 oz Chicken + 1 cup broccoli+ 8 mac nuts + pumpkin seeds handful?

6:30pm- Handful sunflower/Pumkin seeds + 1oz beef jerky+ kombacha drink

9pm bed

Wednesday 9/26/2012

Meal 1: Greens + Glutamine+ 1 cup almond milk

10:00Am
3 sets @ 100% effort
200m Row
10 KBS 1.5pd
15 Burpees
10 KBS 1.5pd
200m Row
10min RR b/t sets

3:05, 3:11, 3:19

Sunday 9/23/2012

woke up....felt good. slept 9hrs

8:00am Meal #1 - Greens + 5g Glutamine+ 1 cup almond milk + 2 cups black coffee

9:00am Track Workout 3 k Time Trial

Never done this before...ever.
Laps 1- 4; 1:53 pace
Laps 5-7; 2:05 pace
Finish time 15:05

Not sure on stategy w/ this distance...maybe start faster? Just not sure if I could hold it

10:15 Meal #2- Pro Shake w/ water

Coaching 10:30-11:30

12:30pm Meal #3
1 egg+1 egg white+4oz ground turkey+1/2 small avocado+handful of seeds (sunflower +pumpkin)

2:30pmWorkout

30 Muscle ups for time
13:17 --all false grip

Saturday 9/22/2012

woke up at 7:30am ...felt a little groogy. Friday was a long day of coaching and biz...

7:45am Meal 1- Green mix + 5 almonds+ 1/2 cup almond milk+ 5g  glutamine

8:00am-9am- Coaching

9:30am Workout- Doing a challenge with my athletes ... (thought is was close to same energy system you prescribed with -10rds box jumps and chin ups...so I did it). If that's a big F-ing NO ..I won't do it again.

5rounds for time..
20 1pd KBS unbroken
20 Burpees 20/12-8/10-5-5/10-5-5/5-5-10

time- 10:41

10:00am -11:30am- Coaching

12:30pm Meal #2
1 egg + 2 whites + 3 oz Ground Lean Turkey+ 10 almonds+ 1/2 small avocado+hot sauce

4pm--- drank KOMBACHA with chia seeds

4:30 Workout # 2

1. Build to  1RM Squat Snatch #115 (about 10lbs form my best)
2. Build to a 1RM OHS #135 (about 15lbs form my best)

Haven't done a lot with these two movements in a few months....a lil' rusty :-)

3. 30 Muscles up for time...not today shoulders are sore. Will hit it Sunday after the run...On the good side found out I could do a strict muscle up from a dead hang position...AND worked on no false grip...which I also found I could do ...just not legit yet.

Thursday 9/20/2012

woke up at 5:00am- felt good, had some coffee

Coaching from-  5:30-12:00pm

8:30am Meal #1- 1 egg, deli sliced ham, 2 peices bacon + coffee

----rode bike home 30 minutes....zone 1

1:30 pm Meal #2- Salad + 4oz  Rump Roast+ 1/2 cup yam+ 15 cashews + handful grapes

3:30pm- Greens mix + Glutamine + 1 cup almond milk

----rode bike to gym 30minutes.....zone 1

4:45pm- Workout 

1A. Sh Press build to max 110lbs
1B. Wt Chin up build to max #65
FYI--on the chin up video...the loud grunting noise after the rep was NOT ME...one of my athletes thought I needed to make more noise, so they did it for me...awesome
3. Amrap HSPU kipping x 3 (8,8,6)

6:30pm- Protien Shake w. water

7:45pm- Salad + Olive oil dresssing, 20 mixed nuts+ 4 slices deli turkey, 1/2 cucumber, 1 small tomato

Wednesday Testing day 9/19/2012

woke up this morning drowsy from restless sleep, joints achy/poppy.

note: I did train Monday "Christine" & Tuesday i did- gymnastic skill + (will) 15 cj/15bj/500m row x 3; 6min rr b/t sets...

7:45 meal 1 - not hungry but ate: 2 eggs w/ 1 yolk + greens mix in 1 cup almond milk + 5g glutamine + 1tsp L -carntine+ fish oil + 2 cups black coffee

9am: Workout 1 - testing...

warm up- AD + dynamic+specific(15min)

1. Clean & Jerk; build to max #175 , missed 185 on the jerk
built up to 1RM in 6 sets... not feeling sharp, feet slow.

2. BSQ; Build to max...just belt, no wraps for #230, w/ wraps would have gone for more..

3. BSQ @ 3011; 85% of 1RM completed 6 reps at 195#

12:30pm- Meal #2-
3.5 oz Rump Roast
1/2 cup Yams
1 Cup Grapes
20 almonds


2:30 pm -snack:  hungry- Handful Bluberries

4:30pm Meal 3- hungry: 2oz ground turkey + handful grapes

6:00pm- Workout #2
2k row
50kbs 1.25pd
30 Burpees
13:13 ...video coming

7:00pm- Meal #4- not hungry BUT ate: 6 pieces sushi sashimi+ seaweed salad+water

9pm- BED