Memo

Updated: 26 December 2010

All CF workouts of the year have been updated and some pictures have been added to previous posts. I will need to go in and fix the posting dates so they are in order and in the right month, but you get the idea.

I'll continue to add my own workout log as time permits. Hopefully with more pictures this year.

If you're interested in some killer food recipes (paleo friendly) be sure to check out The Naked Kitchen Blog!

Thursday, March 31, 2011

Nutrition - 30 March

Sleep - 10:30 to 5:45, alarm - flying to phoenix today

Meal 1 - 1 cup scrambled eggs, 4 slices bacon, 1/2 cup potatoes, 1 slice quiche

Meal 2 - Chili's smokehouse burger over house salad w/ half fries

Meal 3 - Green mango Thai salad w/prawns, sardines

2 oz macadamia nut, apple

Wednesday, March 30, 2011

Crossfit WOD: 3.29.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 12049
Notes:

Crossfit WOD: 3.29.2011

Name: Jerk
Description: Behind the neck Jerk 1-1-1-1-1
For weight
Result: 165 lbs
Notes: 125-135-145-155-165

Crossfit WOD: 3.29.2011

Name: Run Ladder
Description: Run 1600 m, run 800 m, run 400 m, run 200 m, run 100 m, run 50 m
For time. Rest interval is time of completion
Result: Completed
Notes: 6:20, 3:10, 1:15, 0:37, 0:17

Crossfit WOD: 3.28.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 8166
Notes:

Crossfit WOD: 3.28.2011

Name: OHS, FS, BS
Description: Overhead Squat 5 x 1, Front Squat 5 x 1, Back Squat 5 x 1
For weight
Result: 185, 265, 275
Notes: Increase load each set

Crossfit WOD: 3.27.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 5126
Notes:

Crossfit WOD: 3.26.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 10130
Notes:

Crossfit WOD: 3.26.2011

Name: Regional #1
Description: 30 double unders, 15 power snatch (75 lbs)
As many rounds as possible in 10 min
Result: 5 rnds + 30du + 10ps
Notes: Final attempt - with Bonnie

Crossfit WOD: 3.25.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 12255
Notes:

Crossfit WOD: 3.24.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 15306
Notes:

Crossfit WOD: 3.23.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the dayResult: 10980
Notes:

Crossfit WOD: 3.23.2011

Name: WB, PU
Description: 10 wall ball 20 lbs, 10 pull-ups
7 rounds for time
Result: 9:46
Notes:

Crossfit WOD: 3.22.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 14414
Notes:

Crossfit WOD: 3.22.2011

Name: Death by Pullups
Description: Do one pullup the first minute, two pullups the next, three...
With a continously running clock
Result: 15 rounds
Notes:

Crossfit WOD: 3.22.2011

Name: Run, su, be, run
Description: Run 1 mile, 100 situps, 100 back extensions, run 1 mile
For Time, partition as needed
Result: 21:49
Notes:

Crossfit WOD: 3.21.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 6642
Notes: 1/2 day

Crossfit WOD: 3.20.2011

Name: Regional #1
Description: 30 double unders, 15 power snatch (75 lbs)
As many rounds as possible in 10 min
Result: 5 rnds + 30 du + 3 ps
Notes: Second attempt

Nutrition - 29 March

Sleep - 1030 to 530, alarm

Meal 1 - 2 eggs, 3 oz scrapple, 1 cup home fries

Meal 2 - 8 oz shredded chicken, 3 cups steamed broccoli/pepper/onion

Meal 3 - chicken/turkey harvest salad

Munchies - 2 oz macadamia nuts, 2 blueberry protein balls, 4 walnut cinnamon crackers

Nutrition - 28 Mar

Sleep - 10:30 to 5:30, many wake-ups - got enough sleep, but not well rested

Meal 1 - 2 bratwurst links, 1 oz beef stick, 1/2 up greek yogurt, banana, 2.5 oz nuts

Snack - Fruit Cup (25g Carbs)

Meal 2 - antipasto salad

Meal 3 - Greek salad w/6 oz gyro meat, sweet potato fries

Crossfit WOD: 3.20.2011

Name: Sweeper Run
Description: Run 15k
Result: Completed
Notes: Blue Marsh Trail

Crossfit WOD: 3.18.2011

Name: Regional #1
Description: 30 Double-unders, 15 Power Snatch (75 lbs)
As many rounds as possible in 10 min
Result: 4 rnds + 18du
Notes: First Attempt

Monday, March 28, 2011

Nutrition - 27 Mar

Sleep - 11:30 to 7:30

Meal 1 - veggie omlette w/crabmeat, fruit cup, coffee

Meal 2 - sweet potato lasagna over spinach, w/added tuna and tilapia

None others.

Nutrition - 26 Mar

Sleep - 12 to 6, nap till 8 - felt good at 6, some soreness at 8. Should've just gotten up.

Meal 1 - Omlette, hash browns, scrapple

Meal 2 - sweet potato lasagna over spinach, 1 tbsp walnut oil

Meal 3 - gyro salad w/extra meat and greek oil dressing

Saturday, March 26, 2011

Nutrition - 25 Mar

Sleep - 10 to 6, no alarm

Meal 1 - 1/2 cup Greek yogurt.

Meal 2 - sweet potato lasagna, fruit cup

Meal 3 - 14 oz prime rib, huge mixed salad

Nutrition - 24 Mar

Sleep - 10 till 12, 12:30 till 6, no alarm

Meal 1 - 1/2 cup yogurt, 7 dates

Meal 2 - Sweet Potato Lasagna

Meal 3 - pizza, pizza, pizza... I don't even want to talk about it. :-/

Thursday, March 24, 2011

Nutrition - 23 Mar

Sleep - 9:45 to 5, nap till 6.

Meal 1 - 2 eggs, 6 oz tuna/tilapia, 1/4 cup yogurt, 5 dates, 1/2 apple, 1/2 head cauliflower

Snack - mixed berry fruit cup, 3 cookies (my nemesis!)

Meal 2 - Three trips to the salad bar, eggs/cottage cheese for protein, can of sardines

Meal 3 - Sweet Potato Lasagana

Wednesday, March 23, 2011

Nutrition - 22 Mar

Sleep - 9:40 to 6, alarm

Meal 1 - 2 eggs, 3 oz bratwurst, 5 dates

Snack - 1.5 oz cashews

Meal 2 - 8 oz chicken, 3 cups cooked mixed veggies, banana, 1 cup grapes

Meal 3 - 8 oz chicken, 4 cups romaine, 1 carrot, 1/4 cup onion, 1/2 cup cauliflower, 2 tbsp oil, 2 tbsp pumpkin seed

Tuesday, March 22, 2011

Nutrition - 21 Mar

Sleep - 9:30 to 5:40, no alarm

Meal 1 - Antipasto Salad w/extra meat plus 3 oz chicken, bleu cheese

Meal 2 - Sardines, 5 dates, 2 oz pepperoni

Meal 3 - 3 oz Bratwurst, 7 dates, 1/2 cup greek yogurt


Nutrition - 20 Mar

Sleep - 12:30 to 6:30, alarm - staffing a trail race today, had to be at trailhead by 8.

Meal 1 - 6 oz cheeseburger, corn chips, 3 oz mixed nuts

Meal 2 - 3 oz ham, banana, 4 oz chicken, 3 cups mixed greens w/creamy dressing, ice cream sandwich :-(

Meal 3 - 8 oz lamb burger over spring mix, olives, feta

Sunday, March 20, 2011

Nutrition - Mar 19

Sleep - 11 to 6:30, alarm

Fluid - 15 oz coffee, 16 oz herb tea

Breakfast - 2 eggs, 6 oz asst sausage, 1/2 cup hashbrown, banana, small apple

Lunch - Oh my - I didn't write this stuff down and I certainly don't want to admit what I ate for the rest of today. Here's what I remember: buffalo grilled chicken salad w/bleu cheese, grilled plantains, water. 4.4oz mix of pepperoni and cheese, 12oz mix fruit cup. Coffee x 2. Ice cream sandwich. 2-4oz glasses of cab.15 dates or so.

Saturday, March 19, 2011

Nutrition - 18 Mar

Sleep - 10 to 5, no alarm - napped till 5:30

Fluid - 15 oz decaf, 30 oz coffee, 2 - 20 oz diet pop, 16oz diet tea

Breakfast - 3 coconut muffins, 6 oz coconut chicken, 2/3 cup of grapes,

Lunch - banana, 1 oz beef stick, 3 oz mixed nuts

Dinner - buffalo chicken salad w/bleu cheese, 3 oz smoked cod, 1/2 oz cheese, 1 tbsp almond butter

Friday, March 18, 2011

Nutrition - 17 Mar

Sleep - 10 to 5:30, no alarm

Fluid - 15 oz decaf, 16 oz coffee, 8 oz water

Breakfast - Fast

Lunch - Antipasto Salad, can of Sardines in oil, apple

Dinner - 3 cups romaine, 1 carrot, 1/4 cup onion, 3 oz chicken breast, 1 tbsp sunflower seeds, 1 tbsp oil, 1/2 cup grapes

I'm toying with a condensed eating window. No food earlier than 10 or later than 8. Today's first meal came at 1:30 so I was okay with eating dinner at 8:30.

Wednesday, March 16, 2011

Nutrition - 16 Mar

Sleep - 10 to 5, no alarm

Fluid - 15 oz decaf, 16 oz coffee, 20 oz Coke Zero, 8 oz water, 12 oz herbal tea cold

Breakfast - 1 bratwurst link (3 oz), 3 eggs, 1/2 cup Greek Yogurt, 1/2 cup grapes, 5 dates

Lunch - 6 oz ground lamb, 1 bag steamfresh veggies (broccoli, carrots, water chestnuts, snow peas), can of sardines in oil

Dinner - 2.5 oz tuna, 2 oz chicken thigh, 1 1/2 oz pepperoni, 4 cups romaine, 1/4 cup diced onion, 1 carrot - matchsticks, 1/2 cup grapes, 1 tbsp oil, 1 tbsp lard (to fry up chicken and pepperoni in)

Crossfit WOD: 3.16.2011

Name: MU, DL, WLS

Description: 7 Muscle-ups, 15 Deadlift @ 225 lbs, 30 Walking Lunge Steps
Four rounds for time.

Result: 18:10

Notes: This is the most muscle-ups I have done in a day. Felt good! still having trouble with weak low back. Need to work on building that strength. RDL's in warm-up?

Tuesday, March 15, 2011

Nutrition - 15 Mar

Sleep: 10 to 5:45, no alarm

Fluid: 15 oz decaf, 16 oz herbal tea, 

Breakfast: 3 eggs, 1/4 cup ea of mushroom, green pepper; 1/2 cup ea of grapes, greek yogurt; 1 bratwurst link (3 oz); 4 dates; 1 block 86% dark chocolate

I wasn't hungry when I awoke, but my new Le Crueset skillet was just staring me down and it makes the most perfect omelets! Ended up with hunger pangs at 10. They subsided by noon and though they were gone I decided to eat lunch anyway.

Lunch: 3 oz ground beef; 3 oz london broil; 1/2 cup green bean/mixed veg; 1 cup braised cabbage with 1 oz mixed nuts; 1 tbsp oil; apple

Dinner: 1 oz pepperoni, 1 tbsp almond butter, 10 grapes 

Again, just haven't been very hungry lately. My newest food goal for the next 30 days is to only eat if hungry - but never eat after 8:30 pm.

Nutrition - 14 March

Sleep: 10 to 6, woke with alarm.
Fluids: 15 oz decaf, 16 oz coffee, 16 oz herbal tea, 20 oz water
Breakfast - Fast (not hungry)
Lunch - Banana; 3 oz sausage with 1/4 cup ea of sweet potato, carrot, and pineapple; 3 oz of ground beef with 1/3 cup ea of green pepper and onion; Apple
Dinner - 3 cups Romaine, 1 carrot, 1/4 onion, 1/2 cup grapes, 1/2 cup mushrooms, 2 oz pepperoni, 3 oz chicken thigh, 1 tbsp walnut oil, 1/4 cup sunflower seeds

Monday, March 14, 2011

Crossfit WOD: 3.14.2011

Name: BS, HSW

Description: 135 lbs Deadlift x 20 reps, 20 yard Handstand Walk
5 rounds for time

Result: 3 rounds + 15 yards

Notes: 20 min cap - need to work the walk, need more movement without the back hyperextension

Crossfit WOD: 3.12.2011

Name: RDL
Description: Romanian Deadlift
10-10-5-5-3

Result: 305 lbs

Notes: 135, 185, 205, 235, 305

Crossfit WOD: 3.12.2011

Name: Time Trial

Description: Run 1 mile
For time

Result: 6:12
Notes:

Crossfit WOD: 3.11.2011

Name: FS MAX
Description: Front Squat 1-1-1-1-1-1-1
For Max Weight

Result: 295 lbs PR

Notes: Culmination of 6 weeks of intensive front squat training

Crossfit WOD: 3.11.2011

Name: BS MAX
Description: Back Squat 1-1-1
For max weight

Result: 335 lbs
Notes: Following FS failure, matched PR with low bottom

Crossfit WOD: 3.11.2011

Name: DL MAX
Description: Deadlift 1-1-1
For max weight

Result: 425 lbs
Notes: Following back squat failure - PR by 20#

Crossfit WOD: 3.10.2011

Name: FS - 6x2

Description: Front Squat 2-2-2-2-2-2

At 80% of 275 - to low box

Result: Completed
Notes:

Crossfit WOD: 3.8.2011

Name: FS - 2x2

Description: Front Squat 2-2

At 100% of 275

Result: Completed
Notes:

Crossfit WOD: 3.7.2011

Name: Row, DBS

Description: Row 1000 meters, 40# dumbell snatch - 50 reps, Row 750 meters, 40# DBS - 35 reps, Row 500 meters, 40# DBS - 20 reps

For time

Result: 19:11
Notes:

Crossfit WOD: 3.3.2011

Name: FS - 3x3

Description: Front Squat 3-3-3

At 95% of 275

Result: Completed
Notes:

Crossfit WOD: 3.1.2011

Name: FS - 6x2

Description: Front Squat 2-2-2-2-2-2

At 80% of 275

Result: Completed
Notes:

Crossfit WOD: 2.26.2011

Name: FS - 4x4

Description: Front Squat 4-4-4-4

At 90% of 275

Result: Completed
Notes:

Crossfit WOD: 2.24.2011

Name: FS - 6x2

Description: Front Squat 2-2-2-2-2-2

At 80% of 275 - to low box

Result: Completed
Notes:

Crossfit WOD: 2.22.2011

Name: PlU & Lsit
Description: 15 Chest-to-Bar Pull-ups, 30 sec Ring L-sit Hold
As many rounds as possible in 15 minResult: 7 + 5 pull-ups
Notes:

Crossfit WOD: 2.22.2011

Name: FS - 5x5

Description: Front Squat 5-5-5-5-5

At 85% of 275

Result: Completed
Notes:

Crossfit WOD: 2.21.2011

Name: Whittman

Description: 1.5 pood Kettlebell Swing x 15, 95 lbs Power Clean x 15, 24" Box Jumps x 15

For time

Result: 26:03

Notes: Modified in round 3 - hang power cleans, Russian kettlebell swing