2013 NYR UPDATE

FRIDAY 130111

SLEEP 7.5/71/2,737
MOBILIZE 1/8/365
ROW 1,500/7,500/365,000
READ 1/52
FLOSS 1/11/365

2013 NYR UPDATE

THURSDAY 130110

SLEEP 7.5/65.5/2,737
MOBILIZE 1/7/365
ROW 0/6,000/365,000
READ 1/52
FLOSS 1/10/365

THURSDAY 120110

Row 1000m (4:02)

foam roller
Rotations
Goblet squat stretch

500m row
25 push ups
400m row
20 push ups
300m row
15 push ups
200m row
10 push ups
100m row
5 push ups
(9:33)

2013 NYR UPDATE

WEDNESDAY 130109

SLEEP 6/58/2,737
MOBILIZE 0/6/365
ROW 0/6,000/365,000
READ 1/52
FLOSS 1/9/365

TUESDAY 120108

Row 1000m (3:52)

Rotations
Core WU 1x5
1x5 goblet squats (55-lb)
1x15 kb swings (55-lb)

PUSH 2x5 Press (110#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (215#)
SQUAT 2x5 Front Squat (145#)
CARRY none

MWOD #2 couch stretch 4x2-min

2013 NYR UPDATE

MONDAY 130107

SLEEP 7.5/44.5/2,737
MOBILIZE 0/5/365
ROW 0/5,000/365,000
READ 1/52
FLOSS 1/7/365

2013 NYR UPDATE

SUNDAY 130106

SLEEP 6/37/2,737
MOBILIZE 0/5/365
ROW 0/5,000/365,000
READ 1/52
FLOSS 1/6/365

2013 NYR UPDATE

SATURDAY 130105

SLEEP 4.5/31/2,737
MOBILIZE 2/5/365
ROW 1,000/5,000/365,000
READ 1/52
FLOSS 1/5/365

SATURDAY 120105

SATURDAY 120105

Row 1000m (3:51)

Foam roller
Rotations
Core WU 1x5
3x5 goblet squats 1/1.5/2 pood)
3x15 kb swings (1/1.5/2 pood)

PUSH 2x5 Press (105#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (205#)
SQUAT 2x5 Front Squat (135#)
CARRY 3x20m Farmers carry (x2)
(24kg/32kg)

WOD #1 10-min bottom squat


Sent from my iPhone

2013 NYR UPDATE

FRIDAY 130104

SLEEP 6/26.5/2,737
MOBILIZE 1/3/365
ROW 1,000/4,000/365,000
READ 1/52
FLOSS 1/4/365

HELEN

FRIDAY 130104

No warm up...

'Helen'
3 RFT:
400m run
21 kb swings (1-pood)
12 pull ups

(12:33)

1000m Row (3:50) (3)

foam roller

2013 NYR UPDATE

THURSDAY 130103

SLEEP 7.5/20.5/2,737
MOBILIZE 0/2/365
ROW 1,000/3,000/365,000
READ 1/52
FLOSS 1/3/365

Easy Strength Day Eight

THURSDAY 130103

1000m row (3:40)

1x10 (40%)

Press
85
Batwings (hold :50)
25
Deadlift
135
Front squat
75
Farmers Carry
2x50m (24kg/32kg)

Back 'o.k.' need to roll out...
killer headache!!!

Easy Strength Day Seven

WEDNESDAY 130102

1000m row (3:48)
Rotations
Core Warm up 5-4-3-2-1

1-1-1-1-1-1

Press
115-120-125-130-135-140
Batwings (hold :10)
25-25-30-30-35-35
Deadlift
205-215-225-235-245-255
Front squat
135-145-155-165-175-185
Farmers Carry
2x20m 2x45m (90#/32kg)

Significant low back 'soreness'(?)
Looking fwd to easy day tomorrow
Two-handed farmers carries easier...

2013 NYR UPDATE

2013 NYR UPDATE

WEDNESDAY 130102

SLEEP 7/13/2,737
MOBILIZE 1/2/365
ROW 1,000/2,000/365,000
READ 1/52
FLOSS 1/2/365


Sent from my iPhone

2013 NYR UPDATE

TUESDAY 130101

SLEEP 6/2,737
MOBILIZE 1/365
ROW 1,000/365,000 meters
FLOSS 1/365

Easy Strength Day Six

TUESDAY 120101

Rotations
Row 1000m (3:49)
Core WU 1x5

PUSH 2x5 Press (100#)
PULL 3x:20 Batwings (20#)
HINGE 2x5 Deadlift (195#)
SQUAT 2x5 Front Squat (125#)
CARRY 3x20m Farmers carry (90#)

Easy Strength Day Five

MONDAY 121231

Foam roller
Rotations

5 rounds
5 goblet squats (24-kg)
15 kb swings (24-kg)

PUSH 2x5 Press (95-lb)
PULL 4x:20 Batwings (15-lb)
HINGE 2x5 Deadlift (185-lb)
SQUAT 2x5 Front squat (115-lb)
WEIGHTED CARRIES 3x20m Farmers walks (90-lb)

Easy Strength Day Four

SUNDAY 121230

PUSH 2x5 Press (85-lb)
PULL 3x:20 Batwings (15-lb)
HINGE 2x5 Deadlift (165-lb)
SQUAT 2x5 Front squat (95-lb)
WEIGHTED CARRIES 3x40m Waiter walks (16-kg)

WOD
10-9-8-7-6-5-4-3-2-1 rep rounds:
Double unders
Kb swings (16-kg)

(4:17)

Easy Strength Day Three

FRIDAY 121228

Mobility work

ESWU
5x5 goblet squats
5x15 kb swings
3x1 Turkish get up

DAY THREE
5-3-2 press
3x:20 Batwings
5-3-2 Deadlift
5-3-2 front squat
4x40m farmers carry + 10 push ups

~45-min

C.H.
16kg
75/95/115-lb
15-lb
135/165/185-lb
75/95/115-lb
24-kg + 32-kg

Easy Strength Day Two

THURSDAY 121227

Mobility work

ESWU
5x5 goblet squats
5x15 kb swings
2x1 Turkish get up

DAY TWO
2x5 press
3x:20 Batwings
2x5 Deadlift
2x5 front squat
3x40m farmers carry

~45-min

C.H.
16kg
75-lb
10-lb
135-lb
75-lb
24-kg + 32-kg

Easy Strength Day 1

WEDNESDAY 121226

Mobility work

ESWU
5x5 goblet squats
5x15 kb swings
2x1 Turkish get up

DAY ONE
2x5 press
3x:20 Batwings
2x5 Deadlift
2x5 front squat
3x40m farmers carry

~45-min

C.H.
16kg
65-lb
8-lb
135-lb
75-lb
24-kg + 32-kg


Sent from my iPhone

CFE 8x100m

TUESDAY 121211

8x100m (1-min rest)

(9:01)

5RFT

15 hand release push ups
9 GHD sit ups
21 Kb swings (55-lb)

(16:01)


MONDAY 121210

Tabata sprints 8x:20

PU Improvement (20)

400-25-25-25

MONDAY 121126

4RFT
400m run
25 push ups
25 sit ups
25 squats

17:46

MONDAY 121008

CrossFit Alexandria Week 2

back squat 3-3-3
(185-205-215)

For time:
40 wall balls (20)
20 power cleans (95)
30 WB
15 PC
20 WB
10 PC
(10:44)


Sent from my iPhone

FRIDAY 121005

CFA

Deadlift 3-3-3 (185-205-225)

3 rounds
Max strict pull ups
3-min rest
small band (weak)

1000m row (damper: 4)
(3:29.6)

WEDNESDAY 121003

CFA

Push Press 3-3-3 (135-135-135)

3RFT
20 Kb swings (20-kg)
30 Double unders
(4:49)

THURSDAY 120927

SLEEP (hrs): 7.5(-)
WATER (6x16oz): 4/6
Fish Oil (Tbs): 3
Multivitamin: 1
Cheats: 1
MWOD:
WU: 400m run 25 DU 200m backwards run 25 DU 400m run (7:59)
WOD: AMRAP12
9 donkey kicks
12 push press (front/back)(75#)
18 lateral bar jumps
(5+4PP) Andy 10rds...

test

test

Sent from my iPhone

TUESDAY 120228

SLEEP (hrs): 7.5(-)
WATER (6x16oz): 5/6
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 2
MWOD: rotations
WU: 3x10 CFWU(-)
WOD: 5RFT
5 ring rows
5 push ups
5 Kb swings (45#)
(4:30)
1-mile jog
1-mile TT (8:30)
Pushup Progressions: 15 @ hour x 7

Sent from my iPhone

MONDAY 120227

SLEEP (hrs): 7.5
WATER (6x16oz): 3/6
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 2
MWOD: nada
WU: 1x10 CFWU(-)
WOD: 3RFT
20 Wall Balls (9')
40 Walking lunges (25#)
13:30

Sent from my iPhone

SATURDAY 120225

MWOD: nada
WU: Rotations
WOD: Games 12.1
AMRAP7 Burpees (63)

THURSDAY 120202

SLEEP (hrs): 4.5
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WU: Fishing Game
WOD: Thrusters / MU superset 5x3
Thrusters 95-115-135-145
METCON: AMRAP15
5 Thrusters (95#)
3 MU progressions
9rds + 5reps

TUESDAY 120131

SLEEP (hrs): 7.5
WATER (6x16oz): 3/6
Fish Oil (Tbs): 3
Multivitamin: 0
Cheats: 2 (good start)
MWOD: hamstring rotations
WU: rope push up PU Kb swings
WOD: 50-40-30-20-10
Back squat (50-20-15-10-5)
Rope climbs (5-4-3-2-1)
*jumping rope pull ups (15-12-9-6-3)

14:03 (ouch)

Motivation

CrazyWife CrossFit is back...!!!

Dear CrazyWife fans,

After three exciting years running the first ever CrossFit Affiliate in South Korea, we are headed back to the U.S. ready to fire up the functional fitness engines again.

Coming to a garage gym near you (if you are in Clarksville, Tennessee...).

Stay tuned...

Love,

CrazyHusband

SATURDAY 120114

SLEEP (hrs): 9.0+ (Ambien)
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2 (good start)
MWOD: foam roller
WU: nada
WOD: 5 rounds*
3 pull ups (blue)
6 push ups
9 double unders
*WTF, is Vegas at elevation...???

SATURDAY 120107

SLEEP (hrs): 6.0
WATER (6x16oz): 6/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 3
MWOD: foam roller
WU: DWU
WOD: Annie (10:03)

FRIDAY 120106

SLEEP (hrs): 1.5
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 4
MWOD: nada
WU: nada
WOD: nada

THURSDAY 120105

Sleep: 4.5 hrs
Cheats: 5

WEDNESDAY 120104

SLEEP (hrs): 6.0
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: foam roller-
WU: DWU
WOD: 3x5
FS (115)
PC (95)
SP (75)

MONDAY 120102

SLEEP (hrs): 7.5
WATER (6x16oz): 4/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: foam roller-
WU: Cindy(1rd)
WOD: 3x5
FS (135)
PC (125)
SP (95)

SUNDAY 120101

SLEEP (hrs): 4.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 0
MWOD: nada
WU: nada
WOD: Rest Day

FRIDAY 111230

SLEEP (hrs): 7.5
WATER (7x16oz): 1/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 0
MWOD: foam roller
WU: grok hang 2x:30
WOD: 3x5
FS 115-115-115
PC 85-85-85
SP 75-75-75

DU: 31

500m row /1:00 rest
140.3 damper8

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 (-)