1 August

Food:
Meal 1: Eggs/Chix Sausage/Guacamole
Meal 2: Post WOD Protein (40-20 + Glutamine)
Meal 3: Flank Steak/Sweet Potato/Coconut Manna
Meal 4: Filet/Sweet Potato/Coconut Manna (Post WOD)
Meal 5: Flank Steak/Apple/Guacamole
Meal 6:

Supps:
Fish Oil
Max Energy
Multi-Vitamin

Bio-Markers
HR 48 (2m)
HR 62 (2m after standing up)

AM
A. Power Clean - build to a tough 3 with perfect landing on feet; rest as needed - catch in partial squat
*235#
B. Squat Clean - build to a tough 1 - NOT a 1rM in nomore than 3 sets
255/275/280(x)
C. Chin Ups - 20 CTB; rest 3 min x 3
U/B - 18/2 - 11/2/3/1/1/1/1




PM
5 sets @ 97%:
5 tough thrusters
row 150 m
rest walk 6 min b/t sets
:41/:41/:40/:44/:40
+
Airdyne 30 sec @ max effort
rest 4 min x 5
Calories: 37 - 35 - 28 - 26 - 32 

Training Video
http://vimeo.com/27169743 

31 July, 2011

Food:
Meal 1: Eggs/Chix Sausage/Guacamole
Meal 2: Ground Beef/Avacado/Apple
Meal 3: Protein Shake
Meal 4: Tilapia/Sweet Potato/Coconut Manna
Meal 5: Protein Shake
Meal 6:


Supps:
Fish Oil
Max Energy
Multi-Vitamin
Max Liver

Bio-Markers
HR 52 (2m)
HR 66 (2m after standing up)

"Rest Day"

30 July

Food:
Meal 1: Salmon/Avacado/Fruit + Coconut Milk
Meal 2: Post Workout (30-30 + Glutamine)
Meal 3: Filet/Sweet Potato/Coconut Manna
Meal 4: Ground Beef/Avacado/Spinach/Coconut Flakes/Olive Oil
Meal 5: Ground Beef/Avacado/Spinach/Coconut Flakes/Olive Oil
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin

Bio-Markers
HR 56 (2m)
HR 66 (2m after standing up)


AM
5 sets AFAP:
5 russian KBS - 2.25 pd
5 box jumps - 20"
5 burpees
20 double unders
rest walk 5 min b/t sets
*34s/33/33/34/37
+
Airdyne:
25 sec max effort
rest 3:35 x 6
*Calories = 39/31/27/26/20/27

PM
Run 10 min warm up easy pace working on form
+ stretch hips out well
+
Run 1 min @ 90% effort maintaing perfect form - the 90% indicates form and function
walk rest 1 min recovery use belly breathing to control HR and fatigue
x 10
*Distance Covered in 1m Interval = 300/300/305/305/295/295/315/315/305/305
+
Run 10 min easy cool down run

Training Video
http://vimeo.com/27114876 


Today was one of the hardest workouts I have done in years. The 5 round workout to begin the am session wasn't too bad but the aerodyne crushed me. Mentally, it was brutal to get ready to do the pm running WOD but once I got stretched out, I felt good and it went well. It is a great feeling to see how hard yesterday was and to look forward to more days like that and know what a difference that will make.

29 July

Food:
Meal 1: Salmon/Avacado/Fruit + Coconut Milk
Meal 2: Filet/Sweet Potato/Coconut Manna
Meal 3: Post Workout (30-30 + Glutamine)
Meal 4: Ground Beef/Avacado/Spinach/Coconut Flakes/Olive Oil
Meal 5: Filet/Sweet Potato/Coconut Manna/Spinach Salad
Meal 6:

Supps:
Fish Oil
Max Energy
Multi-Vitamin

Bio-Markers
HR 52 (2m)
HR 66 (2m after standing up)

AM Training
(930a)
Swim 5  min kick and pull buoy varied warm up
+
Underwater Breath Hold Make-Up
*Did 4 attempts with 3m inbetween each one to make up. (:45/1:34/1:40/1:10)
+
Dive in and swim 25 m underwater
walk back to dive start; approx 1 min rest x 10
*Made it full 25m on 5/10 trips. Other 5, was about 10 feet short. Never made it back to back. 
+
50 m free @ 90%
rest 3 min x 6
*Splits were: :50/:50/:49/:49/:48/:47
+
5 min cool down

PM
(115p)
A. SquatSnatch - 3 x 3 @ 70% - tech work; rest 90 sec
*165# for all. Missed a bunch of them, not sure what was wrong. 
B. OHS @ 4311; 3-5 x 5; rest 4 min
*175/175/180/180/180 (5 on all except 1st set of 180)
C1. SA KB Press @ 22X1; 3-6/arm x 3; rest 1 min
*1.5 for all, 6 reps each arm/set
C2. Strict CTB chin ups x 12/set x 3; rest 1 mi
*Not good, just feel weak on these.  

Training Video
http://www.vimeo.com/27065882

28 July, 2011

Food:
Meal 1: Eggs/Chicken/Onions/Apple/Coconut Manna
Meal 2: Filet/Sweet Potato/Coconut Manna
Meal 3:Ground Beef/Sweet Potato/Spinach/Avacado
Meal 4: Beef Kabobs/Guacamole/Sweet Potato
Meal 5: Filet/Sweet Potato/Coconut Manna
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin
Max Liver

Bio-Markers
HR 52 (2m)
HR 66 (2m after standing up)

Training:
"Off"

27 July, 2011 (week 4)

Food:
Meal 1: Ground Beef/Coconut/Fruit (Strawberries/Blueberries)
Meal 2: Filet/Sweet Potato/Coconut Manna
Meal 3:Ground Beef/Sweet Potato/Spinach/Avacado
Meal 4: Post WOD (30-60 + Glutamine) + 2TB PB
Meal 5: Flank Steak/Sweet Potato/Coconut Manna
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin

Bio-Markers
HR 48 (2m)
HR 62 (2m after standing up)

Link for Training Video
http://vimeo.com/26985116

 Training:
3 min circuit @ 80%
10 lunges
10 KBS - 1.5 pd
*4 Rounds
rest 3 min
3 min circuit @ 80%
1 muscle up
7 squats
14 double unders
*4 + 7 AS
rest 3 min
3 min circuit @ 80%
row 10 strokes
7 toes to bar
3 + 10 Strokes
rest 3 min
3 min circuit @ 80%
10 lunges
10 KBS - 1,5 pd
4+ 2 Lunges
rest 3 min
3 min circuit @ 80%
5 burpees
10 double unders
*5 + 5 Burpees
rest 3 min
3 min circuit @ 80%
10 step ups, alt/leg - 24"
5 CTB chin ups
*3 + 10 S/Ups
rest 3 min
3 min circuit @ 80%
10 sit ups
5 push ups
10 back extensions
*3 Rounds