THURSDAY 111229

SLEEP (hrs): 7.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WU: nada
WOD: Rest Day

WEDNESDAY 111228

SLEEP (hrs): 9.0
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: foam roller
WU: rotations
WOD: 3x5
FS 95-95-95
PC 95-95-95
SP 75-75-75

TUESDAY 111227

SLEEP (hrs): 7.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 6
Multivitamin: 2
Cheats: 4
MWOD: nada
WU: rotations
WOD: 20-min LSD

MONDAY 111226

SLEEP (hrs): 9.0+
WATER (7x16oz): 3/7
Fish Oil (Tbs): 2
Multivitamin: 0
Cheats: 0
MWOD: foam roller
WU: miniWU
WOD: 3x5
Front Squat 95-105-115
Power Clean 95-95-115
Shoulder Press 75-75-85

THURSDAY 111215

SLEEP (hrs): 6.0
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: nada
WU: nada
WOD: 3-mi run (10:00 pace)

WEDNESDAY 111214

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: Mag5
WU: 4 x 5 Kb swings press row squat
WOD: 2 x 10 Kb row / front squat (16kg)

TUESDAY 111213

SLEEP (hrs): 6.0
WATER (7x16oz): 2/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: Mag5
WU: 4 x 5 Kb swings press row squat
WOD: :20/:40 x 8 rounds
2-hand Kb swings (16kg)

Sent from my iPhone

MONDAY 111212

SLEEP (hrs): 6.0 (NFL)
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 3
MWOD: Mag5
WU: 2 x 5 Kb swings press row squat
WOD: 4 x 10 Kb press (16kg)
4 x 10 2-hand Kb swings (16kg)

Sent from my iPhone

WEDNESDAY 111130

SLEEP (hrs): 7.0
WATER (7x16oz): 6/7
Fish Oil (Tbs): 4
Multivitamin: 2
Cheats: 1
MWOD: foam roller
WOD: MWOD(-)
Double unders: 22-32-9

Sent from my iPhone

TUESDAY 111129

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: foam roller
WOD: push ups pull ups
2 rds 1-2-3-4-5 (green band)
Double unders: 29
1-mile run TT: 7:43

MONDAY 111128

SLEEP (hrs): 6.0
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller
WOD: FS 3x5 (135)
Double unders: 5-22-6
K2E: 8-7-6
20" DB step ups: 5-4-3-2-1 (35lbs)*

Hong Kong Disney

SUNDAY 111113

SLEEP: 9.0
WATER (7x16oz): 3/7
Cheats: OMG

SATURDAY 111112

SLEEP: 6.0
WATER (7x16oz): 3/7
Cheats: OMG

FRIDAY 111111

SLEEP: 6.0
WATER (7x16oz): 3/7
Cheats: OMG

THURSDAY 111110

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: OMG
MWOD: nada
WOD: 30-min barefoot run
Double unders: nada

WEDNESDAY 111109

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WOD: nada
Double unders: nada

TUESDAY 111108

SLEEP (hrs): 6.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WOD: nada
Double unders: nada

MONDAY 111107

SLEEP (hrs): 9.5
WATER (7x16oz): 6/7
Fish Oil (Tbs): 5
Multivitamin: 4
Cheats: 1
MWOD: foam roller DWU
WOD: DL 5-5-5 (225)

SUNDAY 111106

SLEEP (hrs): 7.5
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU
WOD: OHS 5-5-5 (115)
15-min TT (1.5 miles)
Double unders: 6-4-4

SATURDAY 111105

SLEEP (hrs): 7.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5+
MWOD: nada
WOD: Rest Day

FRIDAY 111104

SLEEP (hrs): 6.0**
WATER (7x16oz): 5/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 5
MWOD: foam roller DWU
WOD: Rapid Ascent 125-85-125
Double unders: 50 (1:15)
Pull ups: 10x3*

THURSDAY 111103

SLEEP (hrs): 9.0*
WATER (7x16oz): 4/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU
WOD: Hill sprints 6x100m (~27.0)

WEDNESDAY 111102

SLEEP (hrs): 7.5
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU CFWU
WOD: Squat 3x5@135
Press 3x5@95
Double unders: 12-6-4

TUESDAY 111101

SLEEP (hrs): 6.5
WATER (7x16oz): 7/7
Fish Oil (Tbs): 3
Multivitamin: 1
Cheats: 1
MWOD: foam roller DWU CFWU
WOD: 200m run 15 push ups AMRAP10 (5+7 PU)
Pull ups: 7-5-5-5-5*
Double unders: 12-6-10

WED-SAT HALLOWEEN BENDER

WED
Breakfast crack spaghetti Pizza birthday cake

THU
Starbucks Korean buffet Thai food beer

FRI
Starbucks crack spaghetti chicken nuggets ramen soju milkis

SAT
Marriott breakfast coffee sugar Lotte World coffee ice cream ribs CFMargaritas Halloween candy popcorn

TUESDAY 111025

SLEEP (hrs): 7.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 3
Multivitamin: 1
ZONE: 20-16-27
Cheats: 2
MWOD: rotations
WOD: LSD (20-min)
Row: nada
Water
Athletic greens
Bacon x2
Eggs x4
Heavy cream
Peppers, onions, mushrooms
Coconut oil
Coffee
Heavy cream
Pork skins
Canned salmon
Cabbage
Sesame oil
Sesame seeds
Water
Green tea
Cottage cheese
Strawberries
Blueberries
Almonds
Cinnamon
Green tea
Crack spaghetti
Steak
Green beans
Mashed cauliflower
Butter
Ice cream (-)
Cupcake (-)

MONDAY 111024

SLEEP (hrs): 7.5
WATER (7x16oz): 4/7
Fish Oil (Tbs): 2
Multivitamin: 1
ZONE: 20-8-22
Cheats: 0
MWOD: rotations
WOD: Hill sprints (2x1:00-2x:30)
PU/SU: 20-20-8-10-10
Row: nada
Water
Water
Green Monster Smoothie (spinach, cucumber, strawberries, apple, banana, avocado, Athletic greens, protein x2)
Green tea
Green tea
Bacon x2
Eggs x6
Cabbage (1/4 head)
Coconut Oil (3 Tbs)
Apple
Pork skins
Cottage cheese
Strawberries
Blueberries
Sliced almonds
Cinnamon
Green tea
Green tea
Steak (4oz)
Green beans
Cauliflower
Butter

SUNDAY 111023

SLEEP (hrs): 6.0
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
DHL omelet
Bacon
Sausage
Triple tall vanilla latte (-)
Cookie (-)
Pork rinds
Taco Hell nachos (-)
Tacos x2 (-)
Pepsi (-)
Coconut water

SATURDAY 111022

SLEEP (hrs): 4.5 (crown)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water
Coconut water
Water
Triple tall vanilla latte (-)
Cookie (-)
Crack spaghetti
Pork skins
Popcorn (-)
Nachos (-)
Pepsi (-)
Pizza (-)
Ice cream (-)
Water

FRIDAY 111021

SLEEP (hrs): 4.5 (crown)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water
Water
Bacon x2
Eggs x6
Peppers onions
Water
Quad grande vanilla latte (-)
Cookie (-)
Tootsie pop (-)
Green tea
Green tea
Crown n Pepsi (-12)
Steak
Fries (-)
Korean BBQ
Chips (-)

THURSDAY 111020

SLEEP (hrs): 7.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
Brats (x3)
Quad grande vanilla latte (-)
Cookie (-)
Chips n salsa (-)
DHL Fajitas
Water
Crack spaghetti
Crown n Pepsi (32oz)(-6)

WEDNESDAY 111019

SLEEP (hrs): 7.33+
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Green monster smoothie
(spinach, 1/2 cucumber, 1/2 banana, apple, 1/2 avocado, protein)
Coffee
Heavy whipping cream
Water
Taco Hell #2 (-3)
Quad grande vanilla latte (-)
Peruvian dinner (-)
Banana milk

TUESDAY 111018

SLEEP (hrs): 6.0
WOD: SCS breakfast
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Scrambled eggs
Bacon
Sausage
Water
Triple tall vanilla latte (-)
Tres amigos fajitas
Triple tall vanilla latte (-)
Ribs
Veggies mixed
Ice cream (-)
Toddy (-)

MONDAY 111017

SLEEP (hrs): 7.0
WOD: Deadlift 3x5@205
Dips/Chins: 8-8-8-7-8-6*
DU/HSPU: 2-1-28 (rope)
Row: 1k (3:43.0)
MWOD: DWU / CFWU 3x5
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Green monster smoothie
(spinach, cucumber 1/2, avocado 1/2, banana, apple, protein x2)
Coffee w/ heavy cream
Green tea
DHL Pasta bar (-)
Quad grande vanilla latte (-)
Cookie (-)
Pizza (-)
Nestle Toll House ice cream sandwich (-)
Chicken tenders
Ice cream (-)

SUNDAY 111016

SLEEP (hrs): 8.5+
WOD: DB Bear (35#) 5 rounds
DU: 6-26-22-11
Row: 30x SDHP
MWOD: DWU / CFWU 3x5
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F-
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
Gatorade (-)
Water
Eggs
Bacon
Sausage
Omelet
Fruit
Vanilla latte (-)
Quad grande vanilla latte (-)
BK chicken sandwich x2 (-)
Fries (-)
Coke (-)
Cookie crackers (-)
Ribs
Cauliflower
Green beans
Ice cream (spoonful)

SATURDAY 111015

SLEEP (hrs): 7.5
WOD: Rest day
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 2
Water
Quad grande vanilla latte (-)
Cookie (-)
Train cookies (-)
Salmon
Spinach onions
Potatoes (-)
Water
Indian buffet
Naan bread (-)
Mango milk
Water
Ice cream (-)
Soju & milkis (-)

FRIDAY 111014

SLEEP (hrs): 7.5+
WOD: Press 3x5@95 PC 8x2@115
Squat 3x5@135
Double unders: 24-20-12
Dips/chins: 8-8-8-6-8-4
Box jumps: 22-19-22
Row: 1k WU (3:46.7)
MWOD: foam roller / DWU
WATER (7x16oz): 8/7
NUTRITION: Level I
CHOW: F-
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 2
Water
Water x2
Bacon x4
Eggs x4
Mushrooms
Banana .5
Apple
Coffee
Brauts x5
Ice cream (-)
Cheetos (-)
Chez mix (-)
Ritz crackers (-)
Golden grahams (-)
Water
Gogurt (-)
Pizza x4 (-)
Breadstick (-)
Coconut water x2
Ice cream (-)

THURSDAY 111013

SLEEP (hrs): 6.0+
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Omelet
Bacon
Peanut butter x2
Apple
Quad grande vanilla latte (-)
Water
PureProtein bar
Water
Powerbar Protein Plus
Water
Triple tall vanilla latte (-)
Cookie
Powerbar Protein Plus
BK chicken sandwich
Fries (-)
Chicken nuggets x2 (-)
Dr Pepper 4oz (-)

WEDNESDAY 111012

SLEEP (hrs): 6.0+ (2am G4 mtg)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: B
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Omelet
Sausage
Peanut butter x3
Apple
Water
PureProtein bar
Cashews (160cal)
Water
Chicken caesar salad
Triple tall vanilla latte (-)
Cashews (160cal)
BK California whopper w/chicken
Nestle tollhouse ice cream sandwich
Water
Cashews
Pork skins

TUESDAY 111011

SLEEP (hrs): 7.5+
WOD: Front Squat 3x5@115
Tabata PU: 15-10-8-6-5-5
Tabata sprints: 12% 6.0mph
DU/HSPU: 4-11-6
Row: 50 SDHP
MWOD: DWU
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Omelet
Turkey bacon
Peanut butter x4
Apple
Zone bar
Water
Sunflower seeds
Pork skins
BK chicken salad
Caesar dressing (-)
Chicken fries (-)
Water
Zone bar
Cashews (2oz - 320cal)
BK chicken salad
Caesar dressing (-)
Chicken fries (-)
Water

MONDAY 111010

SLEEP (hrs): 7.5
WOD: Deadlift 1x5@185
Dips/Chins: 8-8*-8-6*-6-4*
Burpees 3x1-min (13-14-14)
DU/HSPU: 4-7-6
Row: 50 SDHP
MWOD: DWU
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: D
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Zone Bar
Water
Powerbar ProteinPlus
Sunflower seeds
Bacon cheeseburger (-)
Waffle fries (-)
Mayo ketchup BBQ (-)
Water
Zone bar
Pure Protein bar
Apple
Water
Sunflower seeds

Sent from my iPhone

SUNDAY 111009

SLEEP (hrs): 7.5
WOD: OHS 3x5@95
Tabata push ups 15-8-7-6-7-6
MP Hill sprints: 4x:23 (rest 3x)
Row: 1k (3:52.6)
MWOD: foam roller DWU
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: A
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Water
Protein powder x1
Coconut water
Coffee
DHL omelete
Sausage patty
Bacon
Water x1
Powerbar Protein Plus
Water
BK chicken salad
Chicken fries
Pork skins
Apple
Sunflower seeds

SATURDAY 111008

SLEEP (hrs): 4.5/1.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Coconut water
Water
Cheesy eggs
Bacon
Water x2
Triple tall vanilla latte (-)
Cookie (-)
Taco Hell taco supreme x3 (-)
Pepsi (16oz) (-)
Crown n pepsi (-)
Cheetos
Ribs w BBQ sauce
Apple

FRIDAY 111007

SLEEP (hrs): 4.5/1.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: D
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Eggs
Sausage patty
Apple
Peanut butter
Triple tall vanilla latte (-)
Water
Popeyes popcorn shrimp (-)
Cole slaw
Biscuit (-)
Water
Crown n pepsi (-)
Popcorn
Ribs
Water

THURSDAY 111006

SLEEP (hrs): 7.5+
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Protein Power bar
Water
Eggs
Sausage patty
Apple
Peanut butter
Triple tall vanilla latte (-)
Fried half chicken
Water
Water
Protein Power Plus
Combination ramen (-)

Sent from my iPhone

WEDNESDAY 111005

SLEEP (hrs): 4.5 (2am shifters)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Protein Power bar
Water
Eggs
Sausage links
Apple
Peanut butter
Grande vanilla latte (-)
Popeyes 2-pc (-)
Red beans n rice (-)
Biscuit (-)
Triple tall vanilla latte (-)
Water
BK double chicken sandwich
Water

TUESDAY 111004

SLEEP (hrs): 6.0
WOD: Rapid Ascent (135-95-115)
Row: nada
MWOD: CFWU -pull ups
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: B-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Eggs
Sausage links
Apple
Peanut butter
Coffee
Water
Chicken cheese ramen (-)
PowerBar Protein Plus
Water
BK double chicken sandwich
Water

MONDAY 111003

SLEEP (hrs): 5.5 (NFL - 2:30)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Quad grande vanilla latte (-)
Cookie (-)
Water
Bulgogi
Green beans
Black olives
Cole slaw
Cucumber salad
Coconut water
BK double chicken sandwich
Water

SUNDAY 111002

SLEEP (hrs): 7.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Coconut water
Dragon omlete
Bacon
Pears
Banana
Cereal (-)
Steak
Juice box (-)
Granola bar (-)
Cereal (-)
Curry chicken soup

SATURDAY 111001

SLEEP (hrs): 6
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 3
Coconut water
Green smoothie (+)
Water
pizza (-)
Pepsi (-)
Pizza (-)
Ice cream (-)
Curry chicken soup
Coconut water
Ice cream (-)

FRIDAY 110930

SLEEP (hrs): 7
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Coconut water
Quad grande vanilla latte (-)
Cookie (-)
Water
Curry chicken soup
Crown n pepsi
Brazilian steak house
Ice cream (-)

Sent from my iPhone

THURSDAY 110929

SLEEP (hrs): 7
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Coconut water
Quad grande vanilla latte (-)
Cookie (-)
Water
Snickers (-)
Chicken soup
Chicken, broth, peppers, cabbage
Half n half
Ice cream (-)
Pork rinds
Crown n pepsi (-)
Ribs
Green beans
Ice cream (-)

WEDNESDAY 110928

SLEEP (hrs): 6 (Damn Dexter)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Coconut water
Quad grande vanilla latte (-)
Cookie (-)
Water
Jerky pork rinds
Chicken legs
Green smoothie (24oz)
Mixed berries-Banana-apple
Protein powder (41g PRO)
Athletic greens
KALE
Coconut oil 2Tbs
Green tea
Jerky
Pork rinds
Kalbi
Tenjon chigae (-)
Ice cream (-)

TUESDAY 110927

SLEEP (hrs): 7 (2030-0330)
WOD: 5x400m run (2:00 rest)
1:30-1:30-1:31-1:28-1:34
Push up Rower Improvement (20-)
Row: nada
MWOD: mini WU foam roller
WATER (7x16oz): 4/7
NUTRITION: Level II
CHOW: C
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 3
Water
Super smoothie (24oz)
Mixed berries-Banana
Protein powder (41g PRO)
Athletic greens
Coconut milk (300 cal)
Coffee
Water x2
Jerky
Pork rinds
Steak
Guacamole
Green beans
Chicken thighs
Ramen cream of mushroom (-)
Peas
Ice cream (-)

Sent from my iPhone

MONDAY 110926

SLEEP (hrs): 6 (0300 NFL)
WOD: Annie (11:08)
Row: 1k warm up
MWOD: mega WU foam roller
WATER (7x16oz): 6/7
NUTRITION: Level I
CHOW: B
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Water
Bacon x2
Cabbage eggs x5
Guacamole coconut oil
Rotisserie chicken x2
Orange
Green tea
Water
Crack spaghetti x3
Ice cream (-)
Coconut water

SUNDAY 110925

SLEEP (hrs): 9 (1700-0200)
WOD: rest day
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Bacon x4
DHL omlete
Biscuit & gravy (-2)
Ramen (-)
Pepsi (-2)
Gummy berries (-2)
Ribs
Mixed veggies

SATURDAY 110924

SLEEP (hrs): 7.5+
WOD: rest day
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Coffee
Bacon x2
Cheesy eggs
Vanilla latte (-2)
Cookie
Taco Hell burrito nachos (-2)
Crown & Pepsi (-8)
Bed: 1700hrs

FRIDAY 110923

SLEEP (hrs): 6.0
WOD: CFY Baseline (6:05)
MWOD: foam roller - mega WU
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Vanilla latte quad (-)
Cookie (-)
Water
Jerky
BK chicken sandwich (-)
Green Tea
Jerky
NorCal margharita (-8)
Oktoberfest chow (-3)
Ice cream (-)

THURSDAY 110922

SLEEP (hrs): 8.5
WOD: 1-mi run (7:14) B2BTabata squats (6-71)
MWOD: foam roller - mega WU
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Vanilla latte quad (-)
Cookie (-)
Water
Jerky
Water
DHL fajitas
Green Tea
Jerky
Coffee
Peanut M&Ms (-)
Ice cream (-)

230lbs 24%BF

WEDNESDAY 110921

SLEEP (hrs): 7.0-
WOD: OHS (165)-FS (205)-BS (245)
MWOD: mega WU
WATER (7x16oz): 6/7
NUTRITION: Level II (no sugar)
CHOW: B
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 3
Water
Fish oil
Water
Athletic greens
Bacon x2
Cabbage
Eggs x4
Banana (half)
Coffee
Heavy cream
Water
Jerky
Water
Curry Chicken Soup
Green Tea
Jerky
Curry Chicken Soup
Pork rinds
Ice cream (-)

TUESDAY 110920

SLEEP (hrs): 7.5
WOD: 500m-1000m-2000m row 1:37.9(8)-3:40.7(4)-7:30.3(5)
MWOD: mega WU
WATER (7x16oz): 5/7
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 3
Water
Fish oil
Water
Athletic greens
Bacon x2
Coconut oil
Cabbage
Eggs x4
Coffee
Water
Jerky
Taco Bell #2 wPepsi (-3)
Water
Ribs
Ice cream (-)

MONDAY 110919

SLEEP (hrs): 7.5+
WOD: 4x400-15 thrusters-15 PU (20:50)
MWOD: mega WU-foam roller
WATER (7x16oz): 6/7
NUTRITION: Level II (no sugar)
CHOW: A
Fish Oil (g EHA/DHA): 14/7
Athletic Greens (Tbs): 3
Water
Coconut water
Protein powder x2
Athletic greens
Coffee
Water
Rotisserie chicken x2
Water
Jerky
Green tea
Jerky
Chicken curry soup
Paleo banana ice cream
Fish oil

SUNDAY 110918

SLEEP (hrs): 7.5+
WOD: Rest day
MWOD: nada
WATER (7x16oz): 1/7
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (g EHA/DHA): 0/7
Athletic Greens (Tbs): 0
Coconut water
Bacon x1
Dragon omelet x2
Coffee
Pork ribs w BBQ
Gummy berries x3 (-)
Pepsi (-)
M&Ms (-)
Gummy berries (-)
Peanut M&Ms (-)

SATURDAY 110917

SLEEP (hrs): 6.0- (tired)
WOD: FGB (313) class B
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I (breakfast/protein)
CHOW: F-
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
Coconut water
Athletic Greens
Bacon x2
Eggs x6
Cabbage
Vanilla latte (-)
Cookie (-)
Chips n salsa (-)
Brats (-)
NorCal margarita x4 (-)
Ice cream n M&Ms (-)

FRIDAY 110916

SLEEP (hrs): 6.0- (tired sore from run)
WOD: OHS 1-1-1-1-1 (165)
MWOD: megaWU
WATER (7x16oz): 6/7
NUTRITION: Level I (breakfast/protein)
CHOW: D
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
**spicy food comes out wrong**
Water
Athletic Greens
Bacon x2
Eggs x4
Cabbage
Coffee
Jerky
Steak
Cauliflower
Chicken broth
Beers (-)
Fajitas
Flour tortillas (-)
Chips n salsa (-)
Strawberry margarita (-)

THURSDAY 110915

SLEEP (hrs): 7.0
WOD: BDE Run (3.7mi)
MWOD: nada
WATER (7x16oz): 6/7
NUTRITION: Level I (breakfast/protein)
CHOW: D
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
Water
Athletic Greens
Bacon x2
Eggs x4
Cabbage
Coffee
BK double chicken sandwich
Jerky
Green tea
Braut x2
Panang chicken
Ice cream (-)
Candy (-)

WEDNESDAY 110914

SLEEP (hrs): 6.0+
WOD: Half Cindy 6+15
MWOD: foam roller / mega warm up
WATER (7x16oz): 6/7
NUTRITION: Level I (breakfast/protein)
CHOW: B
Fish Oil (g EHA/DHA): 14/7
Athletic Greens (Tbs): 2
Water
Athletic Greens
Bacon x3
Eggs x4
Cabbage
Green tea
Bacon x3
Brauts x5
Green Tea
Chicken
Ice cream (-)

TUESDAY 110913

SLEEP (hrs): 9.0+
WOD: 15-12-9-6-3 Power cleans / barbell burpee (11:26) (105)
MWOD: foam roller / mega warm up
WATER (7x16oz): 6
NUTRITION: Level I (breakfast/protein)
CHOW: C+
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
Water
Athletic Greens
Bacon x3
Eggs x4
Mushrooms, peppers
Green tea
BK double stacker x2 (-)
BK double stacker x2 (-)
Crack spaghetti
Ice cream (-)

MONDAY 110912

SLEEP (hrs): 4.5- 2am NFL
WOD: Front squat 5x5 / Db Bear 10
MWOD: foam roller
WATER (oz): 32
NUTRITION: Level 0
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 2
Coconut water - 8oz
Protein powder x1
Coconut milk - 8oz
Beef n broccoli
Veggies
Ice cream (-)
Spaghetti
Wine cooler (-)
Gogurt (-)
Granola bar (-) x5
Ice cream (-)

SUNDAY 110911

SLEEP (hrs): 3.0
WOD: Rest Day
MWOD: nada
WATER (oz): 16
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Dragon omelet x2
Doritos (-)
Granola bar (-)
Spaghetti
Pepsi (-)
Coffee
Cookie (-)
Rotisserie Chicken
Granola bar x2 (-)

Sent from my iPhone

SATURDAY 110910

SLEEP (hrs): 3.0-
WOD: Rest Day
MWOD: nada
WATER (oz): 24
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water - 16oz
2x egg mcmuffin
Vanilla Latte (-)
Cookie (-)
Hamburger
Braut
Chips n cheeze
Crown n Pepsi x6 (-)
Ice cream (-)
Birthday cake

Sent from my iPhone

FRIDAY 110909

SLEEP (hrs): 4.5-
WOD: 5x 250m row, 25 PU, 25 BJ
MWOD: nada
WATER (oz): 48
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 12oz
Protein powder x1
Vanilla Latte (-)
Cookie (-)
Jerky
Pork chop
Crack spaghetti ++
Crown n Pepsi x2 (-)
Ice cream (-)

THURSDAY 110908

SLEEP (hrs): 6.0+
WOD: Thruster 3-3-3-3-3-3-3 (145)
MWOD: foam roller / pain ball
WATER (oz): 48
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 12oz
Protein powder x1
Vanilla Latte (-)
Cookie (-)
Jerky
Almonds
Cheese Ramyan (-)
Yakimandu (-)
Pepsi (-)
Almond Joy (-)
Pork chop
Fried rice (-)
Ice cream (-)
Fish oil (Tbs): 2

Sent from my iPhone

WEDNESDAY 110907

SLEEP (hrs): 7.5+
WOD: Tabata PP-Jumping Lunges (156)
MWOD: foam roller
WATER (oz): 24
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 8oz
Protein powder x2
Frozen berries
Coconut oil
Vanilla Latte (-)
Cookie (-)
T-bone
Green beans
Ice cream scoop
BK double chicken sandwich (-)
Fries (-)
Ice cream (-)
Fish oil (Tbs): 2
Athletic Greens (Tbs): 1

TUESDAY 110906

SLEEP (hrs): 7.5+
WOD: Half Barbara (19:22)
MWOD: foam roller
WATER (oz): 30
NUTRITION: Level I (breakfast/protein)
CHOW: D
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Bacon (2)
Cabbage eggs (5)
Coconut water - 16oz
Protein powder x2
Bacon (3)
Salmon patty
Cauliflower mash
Ice cream (-)
Paleo banana ice cream
Chicken n noodles (-)
Hard candy (-)

MONDAY 110905

MONDAY 110905

SLEEP (hrs): 7.5 + nap
WOD: CrossFit Total (710)
MWOD: nada
WATER (oz): 36
NUTRITION: D-
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 8oz
Protein powder
Eggs Benedict (-)
Ham/bacon
Vanilla Latte (-)
Salmon patty
Ho Lee Chow (-)
Coke float (-)

Hard Reset

That time of year again. Going to start tracking my nutrition and performance (again).

Stay tuned for daily posts...

c.h.