4/2/14

Sleep: 9 hours

Mood: Fantastic - nice to have the use of my arms (triceps) again.

Water intake: 1 Gallon

Inflammation Level: 5/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 1/2 C blueberries + 2 C spinach + 4 oz Almond milk
2:30 pm Lunch - 3 Block meal.

4:30pm Snack - 2 block smoothie - 14g v protein powder + 1/2 C blueberries + 2 C spinach + 4 oz Almond milk

7:30pm Dinner - 

Training: 

35 min AD @ Z1 

A. BS - build to a max - video max effort

+

10 rounds for time:

500m row

10 burpees over erg

Time - 29:19 Ouch!!

Tried to keep a 2:10 pace burpees were no problem.

3/31/14

Sleep:  8 hours

Mood: Great

Water intake: 1 Gallon

Inflammation Level: 7 - triceps are blown up from 14.
5 and are very sore

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
2:30 pm Lunch - 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
6:25pm Dinner - with a Cappuccino - almond milk and stevia 

Training:

20 min AD @ Z1

A. Power clean - build to a max (video) 

225#
Once warm hit:
135#
185#
215# then 
225# max.

rest 5 min

B. 77% of part A - 30 reps for time (video)

4:27 @ 175#

rest 20 min

C. Row 500 m, rest 90 sec x 2 - strategize to get the best score for 1K possible

1-1:41

2-1:51

Combined time - 3:32

Strategy: Start with 15  good sprint pulls then settle into a 85% effort. Last 250m all out 100%. Shooting for a 3:50 time.

3/30/14

Sleep: 8 Hours battled to get to sleep. Arms were achy.

Mood: Good, little tired

Water intake: 1 Gallon

Inflammation Level: 4/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 1/2 C blueberries + 2 C spinach + 4 oz Almond milk
1pm Snack - Some almond clusters and dried mango
3:30 pm Lunch - 

6pm Snack - Cappuccino and slice of lemon meringue Pie
8:00pm Snack - 3 blocks of paleo zone meat loaf

Training: No Training today but worked around the yard for 3 hours. Cut down a tree.

CF Open - 14.5

Sleep - 9hrs
Mood - level, rested, good
Inflammation Level - 0
Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 8oz Almond milk
11am Snack - 2 block smoothie - 14g v protein powder + 1/2 C blueberries + 2 C spinach + 4 oz Almond milk
2:30 pm Lunch - 4 blocks of paleo meatloaf
4:30pm Snack - 2 block smoothie - 14g v protein powder + 1/2 C blueberries + 2 C spinach + 4 oz Almond milk
Dinner - 

Training

1PM - 2014 CrossFit Open final WOD
Stratergy
Thrusters
10-6-5
6-6-6
5-5-5
4-5-3 (wanted 12 unbroken - yeah right)
5-4 (wanted 9 unbroken)
6
3
Burpee 

UNBROKEN

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