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Wednesday, August 31, 2011

31 Aug

AM (9A)
Swim 20 min @ Z1 recovery pace
*550m

PM (3P)
A. Split Jerk, build to a 1 RM
*300#
B. Press, build to a 1 RM
#200
C. KBS - 32kg, 1-15 ladder for time
*6:45

Jerk felt good today but just gamed it wrong. Wasn't anticipating a 300# Jerk today. Thought it would be closer to 285#. I took to many attempts and then jumped from 300# to 315# when I should have went to 310#. Stupid mistake on my part and then I just didn't drop under the weight. 

KBS crushed my grip...

Training Video
http://vimeo.com/28430678

Tuesday, August 30, 2011

30 Aug

AM (845a)
A. Back Squat @ 30X1, 3-4 x 4 sets, 240 sec
*275x4/295x4/320x4/335x4
B. Muscle-ups, 1 weighted rep x 5 sets, 90 sec - add db b/t legs
*15#/20#/25# (-1)/25#/25#
C. Muscle-up, as many sets of 3 unbroken as possible in 5 minutes
* 6 Sets
D. AMRAP in 5 min:
3 Dip + 45lb DB
3 Chin-up + 45lb DB
* 7 + 3 Pullups


PM (3p)
5 x Run 30 sec on flat @ near 100% (i.e. really tough), rest 5 min
+
Walk/mobility - 15 mins
+
5 x Run 30 sec on flat @ near 100% (i.e. really tough), rest 5 min

*Distance Covered: 200m/200m/200m/200m/200m/195m/195m/190m/190m/185m

Training Video
http://vimeo.com/28367529

Monday, August 29, 2011

29 August (Week 9)

Trisitn AND his goggles join us for our swim workout


"Rest Day"

Body continues to feel good. Hamstrings sore from GH Raises yesterday. Was doing them incorrectly before and definately can tell the difference when doing them right.

Sunday, August 28, 2011

28 Aug

Training (930a)
A. Split Jerk @ 80% effort, 2 x 3, 120 sec
*225 for all 3 sets, -1 on 2nd Set
B. Split Jerk @ 90% effort, 1 x 3, 120 sec
*255 on All
C1. GH Raises @ 20X0, 10-15 x 5 sets, 60 sec - add load as needed
*Not sure if I am doing these correctly, sent video last Sunday and did another video today
C2. GH Sit-ups, 15 x 5 sets, 60 sec
D. KB Press - 24kg, AMRAP x 5 sets, 120 sec - KB's in each arm - pause 1 sec OH



Had first cheat meal in over 3 months last night. Had 3 pieces of chicken pizza. Didn't bother my stomach at all and felt fine today.

Saturday, August 27, 2011

27 Aug

AM (715a)
A. Front Squat @ 30X1, 3-3-3-3-3, 240 sec
*255/265/280/295/305
**All Felt really good but going back and watching the video, I am still not on the right tempo, thought for sure I had the right tempo on the way down but really was closer to 2. 305 is my 3RM for sure at that tempo. 2.5 more pounds and I wasn't getting up.
B. Hang Squat Clean Thruster, 1 tough rep x 15 sets, 60 sec - drop bar from overhead
*205x1/225x14
**Started at 205 and went to 225 and as long as I could keep my fingers on it during the clean, the thruster wasn't bad, when my finger slipped off, missed every time or had to fight to get it OHD.

PM (1230p)
10 sets:
3 touch n go DL @ 75% 1RM
Row Sprint 200m @ 100% effort
*52/50/49/47/47/48/46/48/47/47
**Used 325 and it felt good, got heavy towards the end. This was tough mentally with the 10 sets but felt great when it was over.
Rest 6 min
I definately feel like I am getting stronger in my press and squat and it has only been 3-4 weeks of really adding the volume to them. It really frustrates me that I still struggle as bad with the HSPU and Muscle-Ups. 


Training Video
http://vimeo.com/28263001


Questions
1. Should have my schedule for basketball in the next few days. It will be one game a week in the evening at 630p. Most will be Mondays or Thursdays. Will let you know when I get them. 

2. I am in a wedding on Saturday and Sunday of this coming weekend. Jess and I will be flying to L.A. on Friday and staying through Monday. I am confident we can get to a box on Friday to hit that WOD but Saturday and Sunday will be tough. How do you want me to swing that. I will talk with the guys from the box out there this week and see if they will let me do my own thing while I am out there but not sure how receptive they will be to that. 

3. Also, will our training allow me to do the FGB Fundraiser and the 31 heroes WOD? We are hosting both and just wanted to see what your thoughts were on that. FGB is Sept 17th and 31 heroes is Sept 11th.

Friday, August 26, 2011

26 Aug

Rest Day

Today was a needed rest day, a tough week of training but the body feels good. Squats are going really well, especially FS. Diet remains strict and no other changes.

Thursday, August 25, 2011

25 Aug

A. Back Squat with Chains @ 20X1, 3 reps @ 60% 1RM x 6 sets, 60 sec
*225# + 60# Chains on all
B1. Vertical Jump, 1.1.1.1.1 x 5 sets, 90 sec

*Felt Good
B2. CGBP @ 30X1, 5-5-3-3-3, 90 sec

*185x5/195x5/205x3/215x3/225x2(-1)
C. Ring Dips, as many sets of 5 unbroken as possible in 3 minutes

* 10 sets

PM
5 sets:
9 DB Thrusters - 45/hand
12 Push-up Burpees
15 Box jumps - 24"
50 Double Unders
Rest 6 x work time

*2:25/2:00/1:58/1:56/1:47

Training Video
http://vimeo.com/28193856

Wednesday, August 24, 2011

24 August

The Part 2 workout with the runs was pretty horrible yesterday but woke up this morning and felt great. The swim usually makes me real fatigued throughout the afternoon so I will try and get a 15 minute nap in before part 2 and see how that helps. 

AM (830a)
Swim 30 min @ Z1 recovery pace
*36 Laps (25m Pool) = 900 Meters

PM
A. Split Jerk, build to a 2 RM

*270# x2
B. Press. Push Press. Push Jerk, 3.2.1 x 5 sets, 180 sec

*145/165/165/170/170
C. KBS - 32kg, 20 unbroken overhead x 4 sets, 90-120 sec rest

*All 4 sets U/B

Training Video
http://vimeo.com/28125542

Felt really good with Part 2 today. Was fatigued from the swim at the start but once the cobwebs went away, felt great. Split Jerk felt strong and I know I will improve my form even more as we continue getting reps. My squat and OHD strength feels really good, I just wish my shoulder strength with HSPU would get better with everything else.

Questions:
I have a feeling that I am eating too much fat. I haven't noticed the drop in my BF like I had expected. I eat 100% clean and feel as though my body should be a little leaner than it is. Is this something to worry about right now, or should I cut back a little on my fat blocks?

Tuesday, August 23, 2011

23 August

Started cooking with bacon fat this morning and will use it every 3rd day to throw a different fat source into my diet. 

AM training went well today, Back Squats felt very good and my weight jumped quite a bit from last week. Muscle-Ups were alright, and I did some HSPU skill work and worked on some handstands to try and get some more shoulder strength.


Training
AM
A. Back Squat @ 30X1, 3-5 x 4 sets, 240 sec
*265x5/285x5/305x5/315x5
B. Muscle-ups, 1 weighted rep x 5 sets, 90 sec - add db b/t legs
*20# Fail/15#/15#/15#/20#/20#
C1. Wtd. Chin-ups @ 31X1, 2-3 x 4 sets, 90 sec
*40# on all, 4 reps each set
C2. Wtd. Dips @ 40X0, 3-4 x 4 sets, 90 sec
*40# on all, 4/4/4/3


Training Video
http://vimeo.com/28061811

PM
4 x Run 45 sec on flat @ 97% (i.e. really tough), rest 6 min
+
Walk/mobility - 15 mins
+
4 x Run 45 sec on flat @ 97% (i.e. really tough), rest 6 min
*285Meters/295m/292m/285m/283m/285m/285m/285m

Questions:
1. Do you specifically want a DB for the Muscle-Ups or would a weight vest be fine as well? 

8-Week Schedule:
After 8 weeks of training, here is the updated schedule of how my days have been going. Although, the majority of my time is spent at the box, I have incorporated some things that should alleviate some of the regular stressors. 

6:35a - Rise
7:00a - Breakfast
7:30a - Take Daughter to School
7:45a - Coach until 8:45a
8:45a - Train Part 1 of Program until roughly 10:45a
1045a - Recovery/Business Work until 1p
1:00p - Eat Lunch 
1:30p - Read (15m) Nap (15m)
2:00p - Personal Training Client 
3:00p - Part 2 of Program until 4:30p
4:30p - Recovery
5:00p - Coach until 6p
6:00p - Business work until 7:30p
7:30p - Go home/Shower/Put Daughter to bed
8:15p - Relax/Protein Shake/TV 
9:30p - Bed

I now have 12 coaches and have hired an office manager so things will get even better in the next 2-3 months. 

Looking back at some of the things that you wanted me to do when we first started, I think I have made some progress.
-Vary Food (I have been eating at least 5 different sources of protein each week)Bison/Grass Fed Steak/Chix/Eggs/Grass Fed Ground Beef. 
-Replace Nuts (Very little nuts, usually 1-2 TBS of Dry Roasted Almond Butter and a handful of sliced almonds each day. Replaced nuts with Coconut Manna/Avacado/Guacamole/Bacon Fat/Coco Oil/Coco Flakes. 
-More Carbs (Not much change here, I eat a shitload of sweet potatoes but no many vegetables. I have added the greens first but this might be an issue you want me to look closer at). I eat apples/Sweet Potatoes/Berries for my fruit. What do you think about rice now? I don't feel that my bodyfat has dropped as much as I thought it would and I am not sure if that is because I am eating too much of the fats...coconut milk, bacon, coc flakes and coc manna? 
-Supps. Have been on Max Energy for 7.5 weeks. Have about 3/4 bottle left of the Max Energy, any issue with finishing it, ending around 10 weeks? Or do you want me to stop at 8? Been taking Fish Oil daily and will start taking Vit D at the end of this month.



Monday, August 22, 2011

22 Aug (Week 8)

"Rest" Day Today

Body feels good, nothing really sore. I am going to focus the next few weeks on elbow/shoulder mobility because I think that is the main issue I am having with thrusters/FS.

Nutrition:
Nothing new this week, the proteins that I will be rotating through are:
-Chicken
-Bison
-Steak
-Ground Beef
-Eggs


Sunday, August 21, 2011

21 Aug

Instead of posting every meal. From here on out, I will only post what I eat post-workout and if I stray from the usual Protein/Carb/Fat that I usually eat at every meal. 

Same with the Bio-Markers, they have been within 4-8 bpm each time that I have taken them. Will continue to take them but won't post unless they are outside of the norm. 


Supplements will remain the same. Training days and Rest Days. Only difference is addition of Max Liver on Rest days. 

Training (915a)
A. Split Jerk @ 70% effort, 3 x 4, 120 sec
*185/185/205/205
B. Split Jerk @ 80% effort, 1 x 4, 120 sec
*225 on all
C1. GH Raises @ 20X0, 10-15 x 5 sets, 60 sec
*Are these hip extensions
C2. GH Sit-ups, 15 x 5 sets, 60 sec
D. HSPU, 25 reps for time - hands under shoulders - pause 1 second with head on floor
*These destroyed me. The one second pause with my head on the ground was tough. 

Training Video
http://vimeo.com/28011383

Questions:
1. The 70%/80% split jerk numbers, do you want those off of the 3rm that we did last week or are those off of previous 1rm? 

2. Thoughts on Tri-Flex. Knees have been a little sore the last few weeks. Not terrible, just noticeably sore from the added squats. I love squatting and the little pain that I have has NO effect on my ability to squat but wanted to get your take on Tri-Flex or if the knees will just get more conditioned as I squat more. 






Saturday, August 20, 2011

20 August

Food:
Meal 1: Ground Beef/Guacamole/Apple
Meal 2: Protein POST WOD (30-60)
Meal 3: Ground Beef/Sweet Potato/Coconut Manna
Meal 4: Protein POST WOD (30-60)
Meal 5: Paleo Oatmeal (Eggs/Flaxmeal/Blueberries/Coc Milk)
Meal 6: Chix/Sweet Potato/Salad
Meal 7: Protein Shake

Supps:
Fish Oil
Max Energy
Max Liver
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 48 (2m)
HR 56 (2m after standing up)
Training:
AM (715a)
A. Front Squat @ 30X1, 5-5-5-5, 240 sec
*235/245/250/260
B. Thruster, 3-3--3, 240 sec
*185/205/215
C. 30" Box Jumps, 10 fast x 8 sets, 30 sec


PM (1245p)
6 sets:
6 touch n go Power Snatch @ tough effort (135ish)
15 Push-up Burpees - as fast as possible

*1:16/1:19/1:15/1:14/1:15/1:14
Rest 7 min



Training Video
http://vimeo.com/28008038

19 August

Food:
Meal 1:  Ground Beef/Guacamole/Apple
Meal 2: Steak/Chix/Coconut Manna/Sweet Potato
Meal 3: Ground Beef/Bacon/Avacado/Sweet Potato
Meal 4: Chix/Steak/Sweet Potato/Coconut Manan
Meal 5: Grass Fed Ground Beef/Guacamole/Apple/Turkey Sausage
Meal 6: Jimmy Johns Turkey Unwich
Meal 7: Protein Shake

Supps:
Fish Oil
Max Energy
Max Liver
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 48 (2m)
HR 56 (2m after standing up)
 
Training:
"OFF"

Thursday, August 18, 2011

18 Aug

Marcos Post WOD back at Office


Food:
Meal 1: Eggs/Chix Sausage/Vegetables/Avacado
Meal 2: Protein Shake (30-60)
Meal 3: Steak/Chix/Sweet Potato/Coconut Manna/Bacon
Meal 4: Protein Shake (30-60)
Meal 5: Grass Fed Ground Beef/Guacamole/Apple/Turkey Sausage
Meal 6:

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 48 (2m)
HR 56 (2m after standing up)
Training:
AM (10a)
A. Back Squat with Chains @ 20X1, 3 reps @ 55% 1RM x 8 sets, 60 sec 
*220+60#Chains for all 8 Sets
B1. Vertical Jump, 1.1.1.1.1 x 4 sets, 90 sec
B2. CGBP @ 30X1, 6-5-4-3, 90 sec
*185x6/195x5/205x4/215x3
C. Ring Push-ups, 12-1 unbroken ladder for time
*3:52

PM
4 sets for reps:
30 sec Double Unders
30 sec Wall Balls - 20#
30 sec SDLHP - 95#
30 sec Box Jumps - 24"
10 min rest b/t sets
*Round 1 = 113 Reps
 Round 2 = 114 Reps
 Round 3 = 117 Reps
 Round 4 = 116 Reps


AM Training Video
http://vimeo.com/27867734

PART 2 TRAINING
http://vimeo.com/27878197 

Wednesday, August 17, 2011

17 August

Team Diablo


Food:
Meal 1: Steak/Chix/Sweet Potato/Coconut Manna
Meal 2: Steak/Sweet Potato/Coconut Manna
Meal 3: Chix Sausage/Almond Cheese/Strawberries/Coc Flakes
Meal 4: Apple + Almond Butter
Meal 5: Post WOD Shake (30-60)
Meal 6: Chix/Steak/Guacamole/Sweet Potato/Bacon/Coconut Manna

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 48 (2m)
HR 60 (2m after standing up)

Training
AM (830a)
Swim 25 min @ Z1 recovery pace
*Tried to keep it at a slow pace, did mostly freestyle. Finished 700m in the 25m. Not sure if that is consistent with what it should be. 
 
PM
A. Split Jerk, build to a 3 RM
*245x3
B. Press. Push Press. Push Jerk, 1.2.3 x 3 sets, 180 sec
*165/180/190
C. KBS - 32kg, 20 unbroken overhead x 3 sets, 90-120 sec rest
*All 3 U/B

Continue to work in about 30 minutes of reading and then a 15m power nap in the afternoons. The swim this morning definately made me feel more tired than normal in the afternoon.  

Training Video
http://vimeo.com/27834049

Tuesday, August 16, 2011

16 August


Food:
Meal 1:
Eggs/Chix Sausage/Guacamole
Meal 2: Protein Shake (Post WOD 30-60)
Meal 3: Chix/Steak/Sweet Potato/Coconut Manna
Meal 4: Protein Shake (Client Changed Schedule and Didn't have time to eat before run) + Apple
Meal 5: Salmon/Sweet Potato/Coconut Manna
Meal 6: 

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 52 (2m)
HR 64 (2m after standing up)

Training
AM (1030a)
A. Back Squat @ 30X1, 4-6 x 4 sets, 240 sec
*225x/245x5/265x5/275x5
B. Muscle-ups, AMRAP x 3 sets, 180 sec
*5 - 5 - 5
C1. Wtd. Chin-ups @ 31X1, 2-3 x 3 sets, 90 sec
C2. Wtd. Dips @ 40X0, 3-4 x 3 sets, 90 sec
*25# Vest

PM (3p)
6 x Run 45 sec up hill @ 97% (i.e. really tough), rest 6 min
*Good Size Hill, brutal but good.

Training Video

Good day today,  body felt good. Always tough starting out trying to figure out what the right weights are for me but I have a better idea and will be much closer next week.

Monday, August 15, 2011

15 Aug (week 7)

Ambrose Takes Vitality to Victory Lane at Watkins Glen!


Food:
Meal 1: Steak/Chix/Sweet Potato/Coconut Manna

Meal 2: Steak/Apple/Guacamole
Meal 3: Chix/Bacon/Sweet Potato/Coconut Manna
Meal 4: Steak/Bacon/Guacamole
Meal 5:
Protein Shake
Meal 6: 

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Max Liver
Greens First + Max Fibre


Bio-Markers
HR   52 (2m)
HR   60 (2m after standing up)

Training
"Off"

Back felt fine this morning, stretched really well and luckily, feels great. Think I just caught my Jerk off balance and when I corrected, felt it pull a little bit. Has happened before with same spot during squat cleans. I could have went heavier on my singles yesterday but didn't want to jack anything up. Will be good to go for tomorrow. 

Sunday, August 14, 2011

14 Aug

Sunday Cheering Section, My 3 Girls!


Food:
Meal 1: Eggs/Chix Sausage/Bacon/Guacamole

Meal 2: Post WOD Protein (30-60)
Meal 3: Chix Sausage/Sweet Potato/Coconut Manna
Meal 4: Salmon/Sweet Potato/Coconut Manna
Meal 5:
Protein Shake
Meal 6: 

Supps:
Fish Oil
Max Energy
Multi-Vitamin 



Bio-Markers
HR  52 (2m)
HR  60  (2m after standing up)

Training
A. Split Jerk @ 70% effort, 3 x 3, 120 sec
*205/205/205
Tweaked my back a little on the last set. Didn't bother me too much so finished Part B/C/D. Iced and it is stiff tonite but with a rest day tomorrow, should be fine.
B. Split Jerk @ 80% effort, 1 x 3, 120 sec
*225/235/235
C1. GH Raises @ 20X0, 10-15 x 4 sets, 60 sec
C2. GH Sit-ups, 15 x 4 sets, 60 sec
*Felt good. Are GH Raises the same as a Hip Ext?
D. Single Arm KB Push Press, AMRAP with 32kg x 3 sets/arm, 60 sec b/t arms
*4-5 each arm


Saturday, August 13, 2011

13 Aug


Food:
Meal 1:Paleo Oatmeal(Flax Seed Meal/Blueberries/3Eggs/Coc Milk

Meal 2: Post WOD Protein Shake (30 - 60)
Meal 3: Bison/Chix/Sweet Potato/Coconut Manna
Meal 4: Post WOD Shake (30 -60)
Meal 5: Steak/Avacado/Fruit

Meal 6: Turkey Breast/Kale/Sweet Potato/Asparagus
Meal 7: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 52  (2m)
HR 60  (2m after standing up)

Training
AM (715a)
A. Front Squat @ 30X1, 5-5-5, 240 sec

*245/245/245
B. Thruster, 3-3-3, 240 sec

*165/185/205
C. 30" Box Jumps, 10 fast x 7 sets, 30 sec

*Felt Good on all 7 sets




PM (1230p)
3 sets all out:
6 touch n go power clean - make it tough, but do able (165-185 ish)

*185/195/205
AMRAP C2B Chins in 20 sec

*11/12/10
Rest 8 x work time
+
3 sets all out:
9 touch n go DL - make it tough, but do able (225-275 ish)

*245/265/285
AMRAP Ring Dips in 20 sec

*12/14/15
Rest 8 x the work time



Training Video
http://vimeo.com/27663506 



Felt good today, the FS were really tough this morning with the tempo. 245# was right at my 5RM. Continue to get exposed on Bodyweight movements...Ring Dips and C2B Pullups. Strength felt good on the Pwr Cleans and the DL. Need to be careful on the use of coconut manna and be more conscious of switching up my fat source. Very little nuts now but my fat will come from avacado's and coconut manna primarily. Not sure how effective that is so I will try and get more variety. Proteins have been great as far as variety goes and with the addition of the greens and fiber, that has helped with the change-up of Sweet Potatoes. 




Friday, August 12, 2011

12 Aug

Food:
Meal 1: Eggs/Guacamole/Chix Sausage/Bacon/Vegetables

Meal 2: Chix/Guacamole/Sweet Potato
Meal 3: Steak/Chix/Apple/Coconut Manna
Meal 4: Chix/Sweet Potato/Coconut Manna
Meal 5: Bison/Sweet Potato/Coconut Manna
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Max Liver
Greens First + Max Fibre


Bio-Markers
HR  56 (2m)
HR  64 (2m after standing up)

Training
"Off"

Thursday, August 11, 2011

11 August

Food:
Meal 1: Eggs/Sweet Potato/Coconut Manna
Meal 2: Post Workout Shake (30-60+ Glutamine)
Meal 3: Steak/Chix/Vegetables/Salad
Meal 4: Bison/Sweet Potato/Coconut Manna/.5 Apple
Meal 5: GF Steak/Guacamole/Apple
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 52 (2m)
HR 64 (2m after standing up)
Training:
AM (9a)
A. Back Squat with Chains @ 20X1, 3 reps @ 50% 1RM x 8 sets, 60 sec - bar weight = 50% 1RM, then add chains (60-100lbs ish)
*205+60#Chains on All
B1. Vertical Jump, 1.1.1.1.1 x 3 sets, 90 sec - rest 10 sec b/t reps
B2. CGBP @ 30X1, 6-5-4, 90 sec
*185x6/195x5/205x4
C. Clapping Push-ups - 10 unbroken x 5 for time
*Wasn't Sure about Rest time so took 60 Seconds inbetween each. 
PM (3p)
3 sets @ 90% effort (i.e. tough):
Row 400m
15 Push-up burpees
*2:20/2:26/2:23
Rest 6 x the work time
Felt good today, legs were a little heavy for part 2 but wasn't too bad. Burpees were tougher when you controlled the fall instead of just throwing yourself down to your chest. The row was right around 1:31/500 for all 3. Squat felt a little light, will try and get some heavier chains to use. 

Training Video
http://vimeo.com/27601609 

Wednesday, August 10, 2011

10 August

Food:
Meal 1: Steak/Guacamole/Fruit
Meal 2: Bison/Sweet Potato/Coconut Manna
Meal 3: Chix/Sweet Potato/Coconut Manna
Meal 4: Bison/Sweet Potato/Coconut Manna/.5 Apple
Meal 5: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 52 (2m)
HR 68 (2m after standing up)
Training:
Skill work with Clean and Jerks and Rope Climbs (30 minutes)

Tuesday, August 9, 2011

9 August

Food:
Meal 1: Eggs/Chix Sausage/Vegetables
Meal 2: Bison/Sweet Potato/Coconut Manna
Meal 3: Chix/Guacamole/Fruit
Meal 4: Turkey Lettuce Wrap/Apple/Coconut Manna
Meal 5: Protein Shake
 

Supps:
Fish Oil
Max Energy
Max Liver
Multi-Vitamin 
Greens First + Max Fibre


Bio-Markers
HR 40 (2m)
HR 52 (2m after standing up)
 
Training:
"OFF"

Monday, August 8, 2011

8 August (week 6)

22 SEALs from ST6 Killed...WTF


Food:
Meal 1: Chix/Sweet Potato/Coconut Manna
Meal 2: Filet/Sweet Potato/Coconut Manna
Meal 3: NY Strip/Sweet Potato/Guacamole
Meal 4: Chicken/Guacamole/Apple/Spinach
Meal 5: Bison/Sweet Potato/Coconut Manna
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin 

Max Liver
Greens First + Max Fibre

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

7 Aug

Food:
Meal 1: Eggs/Chix Sausage/Vegetables
Meal 2 :Steak/Sweet Potato/Coconut Manna
Meal 3:Chix/Guacamole/Fruit
Meal 4: Grass Fed Beef Burgers/Coconut Manna/Sweet Potato
Meal 5:Protein Shake
 

Supps:
Fish Oil
Max Energy
Max Liver
Multi-Vitamin


Bio-Markers
HR 48 (2m)
HR 56 (2m after standing up)
 
Training:
"OFF"


Questions:
1. What is your take on Chocolate Milk post-workout. I found some whole milk at a new store here and wanted to get your thoughts. 


Saturday, August 6, 2011

6 August

Baity on the Aerodyne...


Food:
Meal 1: Coconut Chix/Turkey Burger/Sweet Potato/Coconut Manna
Meal 2: POST WOD Shake (30+45 + Glutamine)
Meal 3: Chix/Turkey Burger/Apple/Coconut Manna
Meal 4: Pst Wkout(Homeade Dark Choc/Coconut/Almond Butter/Cocoa Prot Bar)
Meal 5: Chix/Coconut Manna/Sweet Potato
Meal 6: Sushi (No Rice)/Chicken + Steak WOK

Supps:
Fish Oil
Max Energy
Multi-Vitamin
Greens First + Max Fibre

Bio-Markers
HR 52 (2m)
HR 70 (2m after standing up)
AM (715a)
A. Clean Grip Dead Lift - 3 x 3 @ 80%; rest 2min
*265x3/285x3/305x3
B. warm up to a tough set of 5 perfect form TnG clean grip DL
*335
C. high hang power clean  - 3 x 3 @ 80%; rest 2 min - work on landing
*185x3/3/3
D. HSPU - amrap in 10 min
*23 Reps

PM (1215p)
10 wall balls
10 chin ups
Airdyne 15 sec max effort
rest walk 5 min x 5

*Time/Calories in the :15 seconds
55/16 - 54/21 - 53/17 - 53/18 - 54/16
+
Row 25 sec max effort
rest 3:35 x 6

*Distance covered in meters, no rolling count. 
160/159/160/160/159/159 

Felt good today, HSPU are terrible. What am I not doing? How can I be this bad at them? Part 2 was miserable, rowing was pretty rough. Had to work very hard to stay consistent. Concentrated on keeping my head up on the return. Ready for a rest day... 

Training Video
http://vimeo.com/27401416
 

Friday, August 5, 2011

5 August

Me, Baity and Lou


Food:
Meal 1: Eggs/Chix/Guacamole
Meal 2: POST WOD (Coconut Chix/Apple/Guacamole)
Meal 3: Chix/Turkey Burger/Sweet Potato/Coconut Manna
Meal 4: Post WOD Shake (30-60 + Glutamine)
Meal 5: Coconut Chix/Sweet Potato/Coconut Manna
Meal 6: Protein Shake + 4oz of Steak

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre

Bio-Markers
HR 56 (2m)
HR 66 (2m after standing up)
AM
5 min kick warm up in pool
+
5 sets:
underwater breath hold - as many sec as possible, blow it out, sit down, and hold as long as you can, stay near side of pool in case you get dizzzy
rest 4 min b/t sets
*Didn't feel anywhere near as good as last time. Splits were:
:45/:60/:60/:80/:100
+
25 m free @ 90%
rest 1 min x 5
*Not bad, legs felt really heavy. Splits were 22-25 seconds.
+
25 m underwater swim
rest 1 min x 5
*Very tough but made it all 5 times entire distance. 60 second rest period went VERY fast.
+
cool down - 5 min

PM
A. SquatSnatch - 3 x 3 @ 70% - tech work; rest 90 sec

*165 on all. Felt better than last week.
B. OHS @ 4311; 3-5 x 5; rest 4 min

*185x5/185x5/190x3/190x5/190x5 All felt good, just lost concentration on 3rd Set.
C1. SA KB Press @ 22X1; 3-6/arm x 3; rest 1 min

*Went Good
C2. Strict CTB chin ups x 12/set x 3; rest 1 min 

*Still struggling with these a great deal. I feel they are tougher than they should be for me. Not sure why I am so bad at these.  

Training Video
http://vimeo.com/27355459

Thursday, August 4, 2011

4 August

Food:
Meal 1: Filet/Sweet Potato/Coconut Manna
Meal 2: Steak Salad/Guacamole
Meal 3: Filet/Sweet Potato/Coconut Manna
Meal 4: Coconut Chix/Guacamole
Meal 5: Protein Shake
Meal 6: 4oz Chix burger

Supps:
Fish Oil
Max Energy
Max Liver
Multi-Vitamin 
Greens First + Max Fibre

Bio-Markers
HR 48 (2m)
HR 62 (2m after standing up)
Training
"Rest Day" 

Wednesday, August 3, 2011

3 August, 2011

Food:
Meal 1: Eggs/Chix Sausage/Guacamole
Meal 2: Filet/Sweet Potato/Coconut Manna
Meal 3: Flank Steak/Apple/Almond Butter
Meal 4: Post WOD Shake (30-30 + Glutamine)
Meal 5: Tilapia/Strawberries/Blueberries/Coconut Flakes
Meal 6:

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre

Bio-Markers
HR 52 (2m)
HR 62 (2m after standing up)

5 min circuit @ 80%:
10 KBS - 1.5 pd
10 lunges
10 double unders
5+1 KBS 
5 min walk rest
5 min circuit @ 80%:
row 150 m
10 push ups
4+Row 
5 min walk rest
5 min circuit @ 80%:
10 step ups
5 ring push ups
5 toes to bar
4 + 5 Pushups 
5 min walk rest
5 min circuit @ 80%:
T line drill x 1
5 burpees
9+Line Drill 

Training Video
http://vimeo.com/27267614

Tuesday, August 2, 2011

2 August (week 5)

Food:
Meal 1: Ground Beef/Guacamole/Sweet Potato/Coconut Manna
Meal 2: Filet/Sweet Potato/Coconut Manna
Meal 3: Tilapia/Apple/Almond Butter/Blueberries/Coconut Flakes
Meal 4: Spinach/Flank Steak/Coconut Flakes/Apple/Coconut Manna
Meal 5: Sweet Potato/Coconut Manna/40g Whey Protein
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin 
Greens First + Max Fibre

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

AM
Swim 10 min warm up
+
Swim as far as possibl underwater
rest 90 sec x 10

*Made it 25m on 8/10. On other 2 was able to make the turn and get close to 30m underwater. Longest attempts were 7 and 10.
+
Swim cool down - 5 min

PM
Run practice:
run 1 mile warm up working on posture, gettign HR up and warmed up
+
hip d-rom work
+
30 m accels/starts @ 80%; just to warm the hammies x 5 - walk back easy peasy
+
Run 400 m in 1:25
walk rest 3 min x 3
(rest 5 min)
Run 400 m in 1:25
walk rest 3 min x 3

*These were tough. Splits were 1:22/1:24/1:25/1:28/1:27/1:26
+
10 min walk cool down + static stretching on hips. low back, quads, hams


**Legs felt heavy during part 2 today.