4/24/14

Sleep: 9

Mood: Excellent

Water intake: 1 Gallon

Inflammation Level: 3/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 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
7:30pm Dinner - 


Training:

90 Min AMRAP
1300m Row
200m Farmers Carry 70/53 ea/hand
15 Wall Walks
42 DU

Score - 6+250m

4/23/14

Sleep: 8 Hours 

Mood: Great

Water intake: 1 Gallon

Inflammation Level: 4/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 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 block Paleo Kit
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
7:30pm Dinner - 


Training: 

Z1 - 

Build to a heavy C&J single NOT 1RM
+
3 min AMRAP C&J Ladder with 3 BOB after each rep scheme
1 C&J, 3 BOB, 2 C&J, 3 BOB.......

Score: 5+3 (33 Reps)

4/22/14

Sleep: 8 Hours

Mood: Great

Water intake: 1 Gallon

Inflammation Level: 6/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 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
7:30pm Dinner - 


Training:

AM - 36 min AD :30 @ 50% :30 @ 70%

For time @ 100% MAX effort
30 Thrusters 95#
500m Row

Time - 3:31

rest 20 min

For time @ 100% MAX effort
25 DU
25 PS 95#
25 Burpee
25 DU

Time - 4:34 (lost track of my PS and landed up doing 28 reps)

4/21/14

Sleep: 8 hours

Mood: Good

Water intake: 1 Gallon

Inflammation Level: 6/10 Diet a little off this weekend paying the price today.

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 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
7:30pm Dinner - 

Training: 

AM - 2K Row + 15 Min AD @Z1

5 Rounds for total time with a 3 min rest btr.
15 WB 20#
15 KBS 53#
60 DU
15 BJSD 24"
15 CTBCU
15 Burpee

R1 - 4:44

R2 - 5:03

R3 - 5:36

R4 - 5:56

R5 - 5:46

4/16/14

Sleep: 8 hours

Mood: Great

Water intake: 1 Gallon

Inflammation Level: 5/10

P.S. I saw my bowen therapist this morning for soft tissue work. She believes my right external rotator in my hip is the issue. It is causing my left glute mede to protect from tearing/injuring my right side. She feels by releasing the right hip and increasing rotation this will solve the issue. I had very little rotation available this morning. I will be seeing her next week and then at least 3 times a month moving forward.

Nutrition
6:30am Snack - 2 block grass fed Steves Paleo Kit
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 8oz Almond milk
10:30am post workout drink - 1 scoop aminoblast + 1 scoop glycofuse
11am Snack - 2 block grass fed Steves Paleo Kit
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
7:30pm Dinner - 

Training: 

5:15am - Z1 15 min Row/15 min AD

AM - Thruster build to a MAX - 195#

'SAGE'
20 Min AMRAMP
20 Thrusters 135#
20 Pull Up
20 Burpee

Score 3+6

4/15/14

Sleep: 9 Hours 

Mood: Great

Water intake: 1 Gallon

Inflammation Level: 5/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 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 grass fed Steves Paleo Kit

7:30pm Dinner - 

9pm Snack  - 2 block Protein shake with 1 scoop uber greens and 10oz almond milk

Training:

Z1 - 22min AD :30 @70% :30 50%

Deadlift build to a MAX - 325# - All I had - felt a twinge in my left upper hamstring hard to believe I pulled a 405# a year ago.

3 Rounds for time: 8:24 
25 KBS 70#
25 Burpee

- Suck fest, thanks a lot, you can see just how much I love 70# KBS. Probably great for reactivating my glute med though.

4/14/14

Sleep: 8 hours

Mood: Great

Water intake: 1 Gallon

Inflammation Level: 4/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 8oz Almond milk
11am Snack - 3 block zone homemade snack bar
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
7:30pm Dinner - 

Training: 

Z1 - 3.5 K Row

PS Build to a MAX - 150#

FS Build to a MAX - 275#

Max situps in 4 min - 105

2K Row time trial - 7:41.2

4/10/14

Sleep:  7 hours

Mood: Good

Water intake: 1 Gallon

Inflammation Level: 3/10

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 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
7:30pm Dinner - 

Training:

AM - Z1

Row/AD 10 min

Jog 20 min 

then...

60 min row for max meters (include BWT in score) - 60 Min Row - 13481m @ 164#BW

4/9/14

Sleep: 8 hours

Mood: Great - Up at 6am for my 2 mile walk (wierd moving so slow)

Water intake: 1 Gallon

Inflammation Level: 3/10 - Hips tight but feel good overall

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 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
7:30pm Dinner - 

Training:

AM - Z1

Row/AD 15 minWalk 2 milethen...

A. Press - build to a 1RM - 135#

Load - B. 50 strict HSPU for time - 30" allowance - Time 17:13

Time - C. 2 sets amrap CTB chin ups - rest 8 min b/t sets - Reps 17 (2nd attempt)

Reps - +"Grace" - Time 4:16

4/8/14

Sleep: 8 Hours

Mood: Very tired low energy

Water intake: 1 Gallon

Inflammation Level: 4/10 however overall low energy

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 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
7:30pm Dinner - 

Training: I feel tired and overall pretty low today. I can only think the 5k row really made a dent from yesterday.

AM 8am - Z1

Row/AD @70% for 30 sec
Row/AD @50% for 30 sec
20 Rounds.

AM 11:00am - 

A. Snatch - build to a heavy single 

145# Missed 155# twice

+

Time - 5:31

3 sets max effort each set - rest 12 min b/t sets:

250 m row

15 kbs 2pd

25 burpees

15 kbs 2pd

250 m row

4/7/14

Sleep: 8 Hours

Mood: Great

Water intake: 1 Gallon

Inflammation Level: 4/10 Hips are tight 

Nutrition
8am Bfast - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 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
7:30pm Dinner - 

Training:

AM 7:45am - Row 3k @ Z1

AM 10:30 - 

A. Split Jerk Build to a Max - 210#

B. 5K Row time trial - 

Time - 20:40.4

4/3/14

Sleep:  8 Hours

Mood: Good, a little tired

Water intake: 1 Gallon

Inflammation Level: 3/10

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 C blueberries + 1 Scoop uber greens + 4 oz Almond milk
2:30 pm Lunch - 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 1 C blueberries + 1 Scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 3 Block Paleo Zone meal.

8:30pm Post Dinner Snack - Ice cream and a cappuccino.

Training: Had to combine 4/3 and 4/4 due to being out of town tomorrow. did an AM and PM split.

20 min AD @ Z1

AM - 8:30am

AD 10 min max cals - 170 Cals

PM - 3pm

A. Clean - build to a 1RM (video) - 240#
Deleted my last 2 attempts, going to have to take my word for it. 240 was ass to grass.

B. Close Grip Bench Press (16") - build to a 1RM  - 210#

C. 1 RM wtd. chin up - 80#

+

for time:

30 squat clean (77%)

4/1/14

Sleep: 9 hours

Mood: Good

Water intake: 1 Gallon

Inflammation Level: 8/10 triceps are still very sore can't bend my arms all the way lol, 100 burpees sound amazing tomorrow!!

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 - 3 Block meal
4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 

Training: Rest Day