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

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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.

SS Squat (200)

MONDAY 101101

Squat

45x5
95x5
135x5
185x5
200-200-200 (2:00)

SS Deadlift (275)

FRIDAY 101030

Deadlift 5-5-5

135x5
185x5
225x5
275-275-275

SS squat (195) bench (185)

WEDNESDAY 101029

CFWU 1x10

Squat

45x5
95x5
135x5
195-195-195

Bench

45x10
95x5
135x5
185-185-185

Strict pull ups
3-3-3

VFF EZ 15

TUESDAY 101026

VFF EZ 15-min run

Slow n easy; hills felt way easy...

Starting Strength

MONDAY 101025

CFWU Extreme 1x10

Squat 5-5-5 (185)
45x5
95x5
135x5
185-185-185 (3:00)

Press 5-5-5 (95)
45x5
95-95-95 (2:00)

Power clean 5-5-5 (135)
45x5
95x5
135-135-135 (2:00)

Half marathon (21km) 2:12:36

SATURDAY 101016

21km - 2:12:36

1st 5k - 34:16
1st 10k - 1:04:41
1st 10.5k - 1:06:30
2nd 10.5k - 1:05:56
Last 10k - 1:04:12
Last 5k - 31:11

Wendler W2 deadlift bench

FRIDAY 101015

Deadlift 3-3-3

260-275-290

Bench 3-3-3

185-195-205

200-400-600 x2 (12:46)

WEDNESDAY 101013

200-400-600m runs
Rest half time of previous run

12:46

Left calf very tight. Stopped after two rounds.

Wendler W2 squat press

TUESDAY 101012

CFWU 3x5

Squat 3-3-3

185-200-210

Press 3-3-3

110-120-125

40-min TT

FRIDAY 101008

CFWU 1x20 (10-5-3-2)

40-min loop (VFFs)

Collier-Gas station loop - MP Hill - Jade House hill - gate 7 - Samgacki - Gate 19 - Collier

37:34

Wendler W1 DL/Bn

WEDNESDAY 101006

CFWU 5x5 ++

Deadlift 5-5-5

135x5
185x5

245-260-275

Bench 5-5-5

135x8

175-185-195

METCON

50-30-20

45-lb Kb swing (US)
Sit ups

6:52

5-min TT - VFFs

TUESDAY 101005

3 x Collier Laps: 3-min rest

4:47-4:55-5:06

Wendler W1 Squat & Press

MONDAY 101004

CWCF 2x10 (10/8-2)

Squat

135x8

175-185-195

Press

45x10

110-115-115

5k run VFFs

SUNDAY 101003

5k run in VFFs

SATURDAY 101002

Rest Day

FRIDAY 101001

APFT 50-60-14:25

How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)

From Tim Ferriss
http://feedproxy.google.com/~r/timferriss/~3/Bc1NGfuvF54/

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Sent from my iPod.