Tuesday 2/26/2013

Sleep 10pm - 7:30pm

8:30am - Meal 1 Upon Rising + Green Mix + 1/2 scoop Protein + black coffee
9am Coaching
Snack- 1/2 Pumpkin + slivered almonds+ 1/2 scoop protein
11:30am SNOW SHOE
90minutes zone 1

2pm LUNCH- 1 cup chicken soup + 1/2 sandwhich + turkey+tomoato +lettuce

 3pm. 4:30pm Coaching

(Pre workout mix)
5:30pm WORKOUT
12.2 OPEN WOD; 10minute Amrap
Snatch #45 x 30 (15-15)
Snatch #75 x 30 (10-5-5-5-5)
Snatch # 100 x 30 (1-2 reps p/set till 30)
Snatch #120 x 30 (1-1-1-1)
Completed 94 reps

felt good with the whole workout...energy good.

Monday 2/25/2012

Sleep 11pm-7:30am

8:30 - black coffee + 1/2 avocado + 1 egg+ 6 almonds

9am coaching

WORKOUT @10:30am

20min amrap
20 thrusters
20 pull ups
20 burpees
3rds + 9 thrusters
 
19rep  less than last time I did this workout (thrusters felt heavier today and burpees were hard - both shouldn't be at this point) going to rack it up to dehydration and maybe review AM/PM calories over the last 24 hours.

12:00pm LUNCH
Small salad with turkey + bacon+ egg and cup of broccolli soup

ADMIN work- 1-4pm

3:00pm AFTERNOON MEAL #2
Salad + Chicken + Guac + 1/2 tortia+ 1/2 cup rice

Coaching 4:30pm

8pm Dinner:   4oz chicken + pumpkin with almonds+ 1/2 scoop protein powder  

   




 

Saturday 2/25/2013

Sleep 10pm- 7:30am

WORKOUT @ 9am

1.Hang Sq Clean Thruster; 3 reps on the min for 14 min- 50-60% 1RM
Used #85

2. Hang SQ Snatch; 3 reps on the min for 14min 50-60% 1RM
Used #75

3. Push Press; build to 1RM #145 ,missed 150

+
3 Rounds for time
25 Kbs #1.5 (25, 15-10, 15-10)
75 Double Unders ; sets of 25-40
6:46

Friday 2/12/2013

Sleep 10pm - 8am- straight through 

Black Coffee
Coaching 9am
BREAKFAST @ 10:30am- 2 eggs + 2 pc bacon

WORKOUT @ 1pm
1. Power Clean 1/ 165#, 1/175#, 1/185#
2. Dead-Lifts 2/ 235#, 2/255#, 2/275#
+
10,8,6,4,2
Power Clean 83% of heaviest single above ( #155)
HSPU 5-2-2-1/ 3-2-2-1/3-2-1/2-1-1/2
finished 10:02

Coached 3pm, 4pm
LUNCH - 1/2 Lettuce wrap from Jimmy Johns (turkey, avocado, veggies)

DINNER 7pm- Cabbage Soup with Elk
1 cup ice cream

Thursday 2/21/2013

SLEEP 11:00pm- 5am
Black Coffee
Coaching 5:30, 6:30am,
BREAKFAST - 2 eggs + 1/2 slice sourdough, turkey sausage patty
9am, 10am

WORKOUT 11am
500m Row @ 1:55 pace
1:56 / 2:00 rr
1:56 / 2:00 rr
1:54 / 2:00 rr
1:55 / 5:00 rr
1:54 / 2:00 rr
1:55 / 2:00 rr
1:55 / 2:00 rr
1:56 / 5:00 rr
1:55 / 2:00 rr
1:55 / 2:00 rr
1:57 / 2:00 rr
1:57 / DONE!

LUNCH @12:30pm- turkey sandwich with 1 slice sourdough bread +  1 cup Chicken wild rice soup
Took a Nap 2pm-3:30pm

Coaching 4:30pm, 5:30pm
DINNER @ 6:30pm
Cabbage Soup With Chicken 1/2 grilled cheese sandwich 

Wednesday 2/20/2012

SLEEP 12am - 7:30am

Black Coffee
WORKOUT @ 9am
1min Row
1min Airdyne
1min Run
1min (gymnastic) 
x14
Felt good...worked on Pistols....can do them off the high box, when none working leg can go straight down...

Lunch @ 12:30pm- Minestrone soup + 1 slice sourdough + turkey + tomatoe+lettuce
Coaching  3pm

Dinner@ 6:30pm- Steak + Arugula Salad + strawberries + walnut sauce
 1 homemade cookie

Tuesday 2/19/2013

10:30pm- 7:30am

Black Coffee
9am, 10am Coaching

LUNCH Meeting @ 12pm
Meal 1- Philly Steak Salad + Coffee

WORKOUT @ 2pm
12min AMRAP 12.4 Wod
150 Wall ball Shots (40, 15, 15, 10, 10,10,10,10,10,10,10) 7:00 minutes
90 Double unders (25,25,20,20) 2:00 ish
30 Muscle ups (2,2,1,1...did not use false grip.) under 3minutes left

felt tired on wall balls today, couldn't put bigger sets together. I think I got 2 more muscle ups from last year... didn't use a false grip this time, working on kip

Meal 2 @ 3:30- 4 oz Tilapia + baked yam chunks + home made slice of bread + butter.
Coaching 4:30pm,5:30-pm
Messed around with bar muscle ups..

MEAL 3- 8pm- Protein Shake + 2 hard boiled eggs with plain Popcorn  + Water

Monday 2/18/2013

Sleep 10:30pm- 7:30am

yesterday took advantage of great weather and went for a 2 hour mt bike ride zone 1 intensity.

9am coaching
Protein Shake + 5 g glutamine + blck Coffee

Workout @ 10am
10min Airdyne amrap calories

201 calories PR!

Lunch 11:30am- 4 oz Leftover meatloaf + goat yogurt + 1/2 grilled cheese on whole grain.

Saturday 2/16/2013

Sleep 9:30pm- 7am

Breakfast 7:30-  2 eggs +2 small Paleo Pancakes + 1 cup berries + 2 tbsp goat yogurt

WOD #4 - 90minute AMRAP

1300m Row (2:05-2:10 pace)
200m Farmers carry 1.5/h (3 rd used 70# DB cause didn't have 50's)
15 Wall Walks
42 Double Unders

5 Rounds + 1300m Row
felt good all the way through...didn't know how to pace it...might have gone faster in the beginning. Wall walks were the slowest exercise for me.  

Lunch PWO- 5 oz Paleo Meat Loaf + Zucchin

Dinner- Home Made Pad Tia Chicken, brown rice noodles 1/2 cup + egg

Friday 2/15/2013- BIG DAWG ONLINE

Sleep 10:30pm- 7:30am; woke up with a head ache

Breakfast- 9:30am 1/2 english muffin + 2 eggs + 2 pc bacon+ black coffee

12:30pm- Big Dawg Comp
12:30pm- BCAA's

1pm- WOD #1 Sq Snatch 10RM in 10min
83#, 88# Unbroken ....after watching video I could see I was slow getting under the bar. Submitted the lighter load on video.
 
10min REST -

WOD #2 - Burpee Amrap 40sec/20sec x 4
13,12,11,11 ... felt ok, should have tried to pick up the pace in the first couple sets for higher score...?

15min REST- BCAA's

WOD#3 - 7 Rounds
10 Dead-lift #125 unbroken, last round 5,5
15 Wall Ball unbroken, last round 8,7

last set was losing momentum, otherwise breathing felt better...need to get in "comp mode" keep the confidence building and be more aggressive throughout the entire piece.

Post workout (30minutes) Woodfire thin crust Pizza w/ tons of meat + tomatoes+ water

Dinner @7pm- 4oz Tilapia Fish + Brussel Sprouts

THursday 2/14/2013

Sleep 10pm- 5am
woke up very tired....

coaching 5:30am, 6:30am

WOKROUT @ 7:30am
40min zone 1
1min Row
1min Airdyne
1min Run
1min Gymnastics (sit ups, lunges, bear crawl, single jump ropes, burpees)
 x 12 rounds

BREAKFAST- Fritatta with spinach, coffee
Coaching 9am

 

 

Wednesday 2/13/2013

Sleep 12:30pm - 7:30am
woke up tired today ....had a going away party for some friends and was up late tuesday. 

black coffee
9am Coaching
Breakfast @ 10am Fritatta
Lunch 2:30pm- Curry Chicken 
1:30pm- Pauite Tribe Meeting for Youth fitness program and challenge
3pm- Track and Field Meeting w/ the High school
4:30pm- coaching

WORKOUT@ 6pm
500m row @ 1:53 pace x10 rest 6min after set 5
1:53.5 / 2min rest
1:53/ 2min rest
1:53.5/ 2min rest
1:53/ 2min rest
1:54/ 8min rest
1:53 /2min rest
1:54.8 /2min rest
called it...tired and mentally not in it
 

Tuesday 2/12/2013

Sleep 10pm- 7pm

Breakfast @ 8am - Fritata, black coffee
Coaching 9am
Lunch @ 1pm- 3oz Roast + yam + left over tuna salad
coaching 4:30pm

Workout @ 5:30pm
1. High Hang Sq Clean 3/125, 3/ 135, 3/145, 2/155, 2/155, 2/155
2. Jumping Good morning 4 x 10 #85
+
EMOM
odd 16 Wall ball - unbroken good
even 8 chin ups - unbroken good
+
Amrap set od 20 unbroken double unders in 5min
13 sets

training felt good

Dinner @ 7:30pm Kale Soup + 4oz Turkey

Monday 2/11/2013

Sleep 9pm-7am; woke up at 2pm thinking about my dog who recently died...restless for about an hour.

8am, 9am - Coaching
Breakfast 10am - 2 eggs + black bean veggie patty + coffee
12:30pm- Coaching
Lunch 2pm- Paleo Tuna Cabbage Salad + 15 nuts
3pm, 4pm- Coaching

WORKOUT 5:30PM
Muscle up tech work...got the NO FALSE grip muscle up back to back to back!
Pistol Tech work....still working ....so painful ugh!
+
7min Amrap
7 OHS #65
7 CTB
7 Box Jumps
5 rds + 2

7min AMRAP
7 Hang Sq Clean
7 TTB
7 Cal on AD
5rds + 3   

 

Sunday 2/9/2013

Sleep 9:30pm-8am; woke up at 2pm thinking about my dog who recently died...was restlest for about 1.5

12pm-2pm (2 hours solid of Zone 1 work) - EPIC Back Country Snow Shoe...snowing outside,quite, still, birds chirping...tons of fresh powder and lots of fresh air. GOOD feeling.

Saturday 2/9/13

Sleep:  8:30pm- 7am; restless sleep from 2am-5am

1 scoop protein + almond milk + glutamine + 1/4 of protein bar

Workout @ 9am
1. Sq Clean and Jerk 3 reps EMOM for 10min 50-60%; #95
2. Sq Snatch 3 reps EMOM for 10min 50-60%; #65
+
10 rounds of
10 2 pood Russian swings
10 Burpees
12:37

training felt great

PWO- Homemade paleo meat =loaf + baked yams brussell sprouts

Friday 2/8/2013

Sleep

9am Workout
Row pace prescribed 1:49
500m Row 151.8 / 2min rest
500m Row 1:52 / 2min rest
500m Row 1:53 
5min rest
500m Row 1:51 / 2min rest
500m Row 1:59/ 2min rest
500m Row 1:58 / DONE

First Row I felt in the legs (burning), knew this was going to be a challenge today :-/
I readjusted the pace to 1:52 so I could get some work done today....after the first 3 I had to remind myself that NOTHING will ever be given to me. Read a quote on the wall during recovery to get back to the rower...all I can still visualize this piece... " must have the strength to finish the process..."
hmmm....ok fuck it ...lets go. Finish the second set of 500m and called it after a far shot to hold a scaled pace. felt ok with it and focused on the evening wod


5:30pm
20min AMRAP
20 Power Cleans #95- broke into 5's
20 Hand Release Push ups - broke a lot after second round
20 Box Jumps - ok with step down

4+ 20+20+10

felt good after I got into it....

Thursday 2/7/2013

Sleep 10:30pm-5am

Coaching 5:30am, 6:30am, 9am

Workout @ 12:30pm
1min Row
1min Airdyne
1min Run
1min (gymnastic; jump rope, lunges, sit ups, bear crawl, hand walks)
x 10 Zone 1

started out sore, tired...body felt better after.

Coaching 3pm, 4pm, 5pm
  

Wednesday 2/6/2013

Tired today, food good...

1. Hang Sq Clean from the blocks below the knee 3/ 125, 3/ 135, 3/ 135, 3/145, 3/155
2. Jumping Good-morning 3 x 10 / 2min #55, #65, #85
+
EMOM 20 minutes- felt fine
16 Wall ball shots
8 KTE
+
With 1 minute countdown clock (finished with around 30sec left on average)
complete 10 burpees
remaining time max double unders 29,34,37,32,34
rest 90sec
x 5 sets

Sunday 2-3-2013

Sleep 12pm-8:30am

black coffee, glutamine + greens

Did this workout with a couple of my athletes (Austin & Kasey), which I enjoyed and needed to do...

Workout @ 9am
+
21-15-9
Power Clean #115 (7-4-4-3-3, singles, singles)
HSPU broken... 2-5 reps
Burpee Box Jumps 20"( 5-5-5-6, 5-5-5, 9)

18:58
overall felt good about it...other than HSPU...still better than last year with this movement. 

Post workout meal
Fritatta- steak, eggs, Veggies
1/2 larabar

Saturday 2-4-2013

Sleep 10:30pm- 8am

Meal; 1 scoop protein, greens, glutamine

Coaching 9am

Workout 10am
1. 3 Hang Sq Clean and Jerk w/ 50-60% #95lbs; 8minutes
2. 3 Sq Snatches w/ 50-60% #65lb; 8 minutes


note: body felt score and tired today so i called it....motivation was also low. try again tomorrow.