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.