Another Solid Weekend in the Books...and More PRs

Had a great weekend. We ended the Paleo Challenge with lots of PRs! My brother's college grad party was an amazing time and bad for everyone's diet. Sunday was a great Hawks victory. Overall a win!

Thursday:
Conditioning WOD:
5K Run
23:29
(Ran this one in Elburn. No PR, but it was a tougher course for sure.)

Strength WOD:
Hang Power Clean 3-3-3-3-3
95-115-135-155-175
(Stayed light since I was tired from the 5K earlier)

Friday:
Strength WOD:
Deadlift 5-5-5
280-320-360
(5 Rep PR by #5!)

Conditioning WOD:
5 Rounds:
3 Power Clean #185
12 Sandbag Getups #30
7:05

Saturday:
Strength WOD:
Max Effort Thruster
#240
(Also hit #205, 225 & Missed #250)

Conditioning WOD:
"Minute of Doom" (Squat-24" Box Jump-Pushup)
12 Rounds + 13/13/8

Sunday & Monday: Off Days...much needed!

I'll hit it hard tomorrow, then I'm off to San Diego for a few days and I'll hit up a few CF gyms out there. I'll keep you updated!

That was freakin HEAVY!

I've taken Mark Rippetoe's advice and learned how amazing squating stupid heavy is! Didn't get to do any conditioning today because of a busy afternoon, but at least I PR'd my 5 Rep Back Squat!

Strength WOD:
Back Squat 5-5-5
275-285-295
(#10 PR!)

Not bad considering my 1RM was #285 a little over a year ago!

3 Days of Bad Food & Beer = Ouch!

Got back in the game today, but everything was STIFF! Everything went well, but I could have done much better on today's conditioning WOD if I was up to par.

Tuesday:
Strength WOD:
OH Press 5-5-5 (65-75-85%)
115-130-145

Conditioning WOD:
3 Rounds:
5 Thrusters #135
10 Burpees
20 Double Unders
5:27
(Felt like junk...all my fault)

That'll teach me to party for 3 days and not work out...or not!

Long Weekend...Good WODs, Bad Food, Fun Times!

USA!!!

Memorial Day Weekend 2010 was amazing. I rocked a few great WODs at the beginning of the weekend, enjoyed some sun & water, ate a bunch of bad food, drank some beers, spent time with family and friends and overall had an awesome time!

Thursday:
Strength WOD:
Power Snatch + Snatch x 5
95-115-135-145-155
(Had more left, but ran short on time and wanted to have energy for the conditioning WOD)

Conditioning WOD:
5 Rounds:
2 Power Snatch #135
4 Push Jerk #135
6 Toes to Bar
200m Run
9:10
(Power Snatches & Push Jerks felt good...runs sucked!)

Friday:
Conditioning WOD:
"Nutts"
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10' Target
200 Double-unders
Run 400 meters with a 45lb plate
29:26
(Double Unders really slowed me down...Run w/ #45 was awful!)

Saturday:
TEAM WOD:
"Team Badger"
Team of 2
3 Rounds
30 Squat Clean #65
30 Pullups/Ring Rows
800m Team Run
25:37
(We gotta work on Tiffany's running a little! Averaged about 5 mins per 800m)

Saturday, Sunday, Monday: Off Days...well worth it!

Food...let's not talk about it!

Hamstrings are Overrated...

Yesterday's WOD totally kicked my butt...literally. Hamstrings and Glutes are fried from 70 #205 Deadlifts...so today was a painful, foamroll filled off day. Other than that, I'm feeling good. The hot weather is tiring me the heck out a little, but I will take this any day over the winter months!

Tuesday:
Strength WOD:
Power Clean 2-2-2-2-2
185-195-170-185-195-205-215x1-225x1F
(I was all over the place on this. Setup sucked on the 1st 2 sets so I dropped down to fix it. Next few sets went well. Attempted a few singles...#215 wasn't bad at all, and #225 was an epic failure once again.)

Conditioning WOD:
7 Rounds:
5 Deadlift @ BW (#205)
5 Pullups
5 Deadlift @ BW (#205)
5 Pullups
10:57
(Felt good, but this smoked me!)

Wednesday: Off Day

Getting Stronger, Crazy Weekend and an Ass Kicking

Haven't updated since Thursday and lots has happened. Friday I hit a big milestone in my book, Saturday I partied my ass off in Indy, Sunday I recovered and today I got my butt kicked by our Conditioning WOD!

Friday:
Strength WOD:
Deadlift 5-3-1+ @ 75%-85%-95%
315 x 5
360 x 3
400 x 3...BIG 3 Rep PR!

Conditioning WOD:
AMRAP in 15 Mins
20 Unbroken Wall Ball #20
8 Unbroken Chinups
6 Rounds + 20 Wall Balls, 3 Chinups

Saturday & Sunday: Off

Monday:
Strength WOD:
Back Squat 5-5-5
265-275-285

Conditioning WOD:
AMRAP in 20 Mins
400m Run
Max Reps Pushups
35-25-25-25-25 = 135 Pushups

Eating has been well except for the Pizza binge I had Saturday Night after a night of drinking and a delicious Waffle House breakfast in Indy on Sunday morning.

I feel like my running has been a little off lately, so I feel like I will be practicing some POSE running drills and doing a CrossFit Endurance WOD or 2 this week to fix this. Something in my form is out of whack and I need to get it right!

PR Thursday: Take that Grace!

Awesome morning WOD today...first time I did Grace in 1 1/2 years and I cut it in half! Felt great the whole time. Tara claims I strict pressed about half of the reps...but it still got locked out overhead and I'll take it!

Conditioning WOD:
"Grace"
30 - #135 Clean & Jerks for Time
2:44
(PR by 2:39!)

Supplemental Work:
3 Rounds:
5 GHD Hip Extensions
5 GHD Back Extensions
10 GHD Situps
10 Lunges
10 Glute Bridges
(Felt like I needed to work on glute & core activation, so I tossed some extra work in later in the afternoon.)

Wednesday: I've been a slacker...but I have a reason!

Finishing up "Murph"

It's been a few days since I updated the blog, so I'll racap my week so far. I apologize for being lazy, but I've had a lot on my plate lately. Some people know, and others do not, but I am in the final stages of hopefully getting hired as a West Chicago Police Officer. It's something I've wanted to do since childhood and I really hope I get the job. It will be a definite lifestyle change, but I am looking forward to it. I will still be training, coaching and kicking my own ass, so don't worry there. CrossFit has given me so much and the peak physical condition to be a police officer is just one more thing I can take from it. If I get this job it will be a way for me to reach more people and positively influence their lives both in fitness and beyond.

Saturday: Murph for Miller...this event was amazing and we raised over $1700 for the Special Opperations Warrior Foundation!

Conditioning WOD:
"Murph" w/ #20 Weighted Vest
Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile
49:55
(Added almost 16 mins to my best Murph without a vest...pullups and breathing were the toughest part. Accomplished 2 goals: Under 1 Hour, and No Walking on Runs!)

Amazing Day!

Sunday & Monday: Off Days

Tuesday:
Strength WOD:
Max Reps Dead Hang Pullups x 4 w/ 3 Mins Rest
14-10-7-7

Conditioning WOD:
3 Rounds:
-800m Run
-5 x 1 Power Snatch + 3 Overhead Squats #95
-15 Pullups
19:50
(Still wasted from Murph)

Wednesday: Off Day
Today I was mentally fried from a 6 hour psychological exam and a 2 1/2 hour drive back from the city...Grace in the AM!

Thursday: No more Performance Menu for this guy...

Well considering I may have some pending engagements coming up it looks like I will be unable to compete in the Windy City CrossFit Oly Meet in July...so I've decided to get back to my normal workout routine. My plan for strength work will be 5 days covering deadlifts, squats, press/jerks, clean & jerk and snatches. I will hit some form of these at least once a week and keep working on conditioning with the rest of the CFTC crew while maybe throwing in some CrossFit Endurance WODs here and there.

Strength WOD:
OH Press 3-3-3+ 70%-80%-90%
125-140-155
(155 is a 3 rep PR as far as I can find!)

Conditioning WOD:
AMRAP 4 Minutes:
-5 Box Jumps 24"
-3 Handstand Pushups
-2 Minutes Rest, then… 8 Rounds + 1 Box Jump
AMRAP 3 Minutes:
-3 Power Snatch #115
-10 Squats
-2 Minutes Rest, then… 5 Rounds
AMRAP 2 Minutes:
-20 Yard Shuttle Runs (each length = 1 Rep)... 20 reps
33+ Rounds

Overall I felt good today and it was good getting back in class, but I feel like I am going to need to do a little more in terms of either strength or endurance work throughout the week to keep me happy. We'll see...

Wednesday: BDays = Rest Days

Well after going out for Tiff's BDay the night before, Wednesday was a little bit of an off day for me. I still felt pretty solid by the afternoon so I did the CrossFit Endurance Rowing WOD for the day.

CrossFit Endurance WOD:
4-2-1 Rowing Intervals
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
3717 Total Meters

Tuesday

Felt Solid, but was really tight in the hips...still had some good lifts. Went out for Tiffany's BDay at night so was a little bit tired for Wednesday!

Strength WOD:
Muscle Snatch Max for the Day
155-165-175F-170-175F

Power Snatch 80%(of full snatch) x 1 x 4
155-155-155-155

Power Clean & Jerk 74%(of full clean) x 1 x 4
185-185-185-185

Overhead Squat 85%(of Snatch) x 1, 70% x 2 x 2
160-135-135

Conditioning WOD:
5 Rounds
200m Row
10 Pushups
12 Back Extensions
20 AbMat Situps
10:04
(Good Burner!)

Monday: I love lifting heavy stuff!

I'm a nerd, but I still love to see my pic on the CFTC Website!

Today I got back on the Performance Menu train and it felt great. Last week I had a lot going on and didn't get a lot of Oly lifting in, but still managed to have some great WODs. This week it's back to heavy lifting and short conditioning WODs.

Strength WOD:
Snatch 75% x 1 x 3
145-145-145

Snatch Pull 95% x 3 x 3
180-180-180

Snatch Deadlift 105% x 3 x 3
200-200-200

Front Squat 78% x 3 x 5...follow each set with 3 Box Jumps
235-235-235-235-235 All Box Jumps at 32.5"

Supplemental Work:
GHD Situps: 55

Dead Hang Pullups: 3 x 10 w/ Red Band

No Conditioning WOD

Weekend Recap

Well first of all I must apologize for being a slacker and not updating the blog for a few days...SORRY! Life's been busy the past few days, but I finally have a few minutes to chill and get stuff updated. I am also no longer going to post food logs...the past 5 weeks have been a pretty solid look into my daily eating habits. I'm not perfect, but I am consistent. I stay Paleo 80% of the time, 10% of the time I at least stay gluten free and the other 10% is for the fun stuff...but everyone needs a little bit of fun. I will keep this as my training log as well as my way of sharing my life as a CrossFit athlete and coach.

Thursday: Off Day

Friday: @ CrossFit Chicago
Strength WOD:
Jerk 3-3-3-3-3
135-175-185-195-205

Conditioning WOD:
10 Power Snatch #145
20 C2B Pullups
30 Box Jumps 24"
40 Wall Balls #20
30 Box Jumps 24"
20 C2B Pullups
10 Power Snatch #145
12:49

Saturday:
Team WOD:
In teams of 2, complete the following:
800m run or 1000m row
Box Jumps (24″/18″)
DB Snatch (#35/25)
800m run or 1000m row
Floor to Overhead (#95/65)
Med Ball Situps (#10/6)
800m run or 1000m row
Mountain Climbers
Knees 2 Elbows
-One team member will run while the other is completing as many reps as possible of the movements listed.
-Alternate sets of 10 of each movement while your partner is running to accumulate reps.
Steph G & I: 14.6 Reps Per Minute

Sunday: Off Day

Overall I'm feelin good and had a great weekend. I went out Saturday night, but didn't go overboard. Today was a good day to grill and be with family. I should be primed and ready to go for this upcoming week...big things to come!

Wednesday: A PR and a Fun Fran

Fun Fran? Yea, I said it! I went in to do Fran today and for the 1st time ever didn't put any pressure on myself to PR. Getting stronger has made #95 Thrusters feel pretty easy and pullups weren't too bad, but will get better once I start throwing more into my supplemental work. Slowed down a little, but I still put up a decent time. I'll shoot for a new PR the next time I do this wonderful little workout! Strength wise...it keeps getting better. I set a #40 PR on my 5 rep Deadlift, with a lot of yelling! Paleo living and CrossFit have me still improving regularly 2 1/2 years after I found them...anyone still doubt this stuff works? I know I'm having fun waking up every day and knowing that on that day I am in the best shape of my life!

Conditioning WOD: 11AM
"Fran"
21-15-9
#95 Thrusters
Pull-Ups
4:22
(Slow by 0:45, but honestly I was at about 80% intensity....and not dead at the end)

Strength WOD: 7PM
Deadlift 5-5-5 (65-75-85%)
275
315
355 (#40 PR!)
(Felt heavy but GOOD!)

Food Log...

Breakfast:
3 Scrambled Eggs w/ Orange Bell Pepper, Onion, Jalapeno, Garlic
3 Pieces of Bacon
Big Spoonful of Sun Butter
3/4 Cup of Strawberries

Lunch:
2 Turkey Burgers
1/2 Avocado
2 Cups of Broccoli
10-15 Almonds
2 Clementines

Snack:
2 oz Deli Turkey
2 oz Turkey Pepperoni
10-15 Almonds
Lara Bar
Apple

Dinner:
Chipotle Burrito Bol w/ Fajita Veggies, Steak & Chicken, Mild & Hot Salsa, Guac, Lettuce
Spoonful of Almond Butter
Paleo Treat

Tuesday: A Shiny Diamond in a Pile of Crap

Well after 3 days of no Oly lifting and 2 days off completely my body was not ready for Max Day...it's purely my fault and I need to focus if I really want to do this Oly meet in July. I got 1 PR that I've been shooting for a long time, so at least it wasn't all bad.

Strength WOD:
Max Effort Snatch
165
(-#30. Failed at #175 4 times and called it a day. Issues with my turnover.)

Max Effort Clean & Jerk
250
(#5 PR! Felt Solid, especially the Jerk. Just missed #255 and have more left.)

Max Effort Front Squat
275
(-#25. Another disappointing lift. Just had no strength left at this point.)

Supplemental Work:
3 Rounds
10 Good Mornings #45-#65-#65
15 Hanging Leg Raises

Conditioning WOD:
3 Rounds
50m Uphill Sandbag Run #40-#60-#80 (each round was heavier)
5 Burpees
10 KB Swings #10
10 Box Jumps 18"
5 Tire Flips #269
50m Downhill Run
7:40
(Mean little burner...sandbag runs got worse and slower as they got heavier)

Food Log...

Breakfast:
2 Scrambled Eggs w/ Orange Bell Pepper, Onion, Garlic, Jalapeno
3 Pieces of Bacon
Big Scoop of Sun Butter
2 Clementines
1/2 Cup of Strawberries

Post-WOD Snack:
1/3 Cup of Strawberries
Lara Bar

Lunch:
Spinach Salad w/ Turkey, Prosciutto, Turkey Pepperoni, Salami, Pepperoncini, Homemade Vinaigrette
15 Macadamia Nuts
Apple

Dinner:
2 Turkey Burgers
1/2 Avocado
Fresh Salsa
1 1/2 Cups of Broccoli
Spinach Salad w/ Homemade Vinaigrette

Snack:
Apple
Spoonful of Sun Butter

Monday: Forced Rest Day due to Poor Weekend Decisions

Monday was a bad day because Sunday was a bad day. Poor weekend nutritional decisions made the start to my week suck too. I had an awful headache, and I never get headaches. I have to realize that I'm not a college kid anymore and because I'm normally so clean in my eating, I've become less tolerant to bullshit. I'm not going to say that I won't have a few more bad weekends over the summer, but I need to be way smarter about how far overboard I go and how I recover. I also need to remember that I typically train just to train, but since I am getting ready for something meaningful for the 1st time since I started CrossFit, it might be a good idea to stay low key until after my Oly meet is over.

No WOD...

Food Log...

Breakfast: @ Butterfield's Pancake House in Wheaton
3 Egg Omelet w/ Avocado & Bacon
Side of Fruit

Lunch: @ Panera
Thai Chicken Salad w/ Chicken, Cashews, Edamame, Roasted Red Peppers, Chili Tai Dressing (No Wonton Strips)
Apple

Dinner:
2 Turkey Italian Sausages
1 Hamburger w/ 1/4 Avocado & Fresh Salsa
Sauteed Bell Peppers

Snack:
1/2 Paleo Treat
Small Piece of 88% Cocoa
1/2 Cup of Strawberries

Overall a good eating day, especially since 2 meals were out due to me not being home all morning/afternoon. I finally started to get rid of my food hangover by dinner time, but I was still feeling sluggish.

Sunday: Hungover = Poor Eating to Kill the Pain

Well a bad night Saturday led to nothing good on Sunday. I ate like utter crap in an attempt to kill my hangover and I basically mad myself even worse. I have to get out of my college tricks and realize that the quickest route to recovery is back to Paleo ASAP. Lesson learned...

Food Log...

Breakfast #1:
4 Slices of Pizza...leftovers I was too hammered to eat the night before

Breakfast #2:
2 Scrambled Eggs
2 Turkey Sausages
Spoonful of Sun Butter
2 Clementines
1 Banana

Snack:
All sorts of UnPaleo Badness...chips, crackers, cheese, dips
3 Miller Lites...Hair of the Dog

Lunch:
More UnPaleo Badness...Fried Chicken, Pasta, Jello Dessert, Italian Beef Sandwich

More Dessert:
Piece of Chocolate Cake
Vanilla Ice Cream
Canoli

Even More Dessert:
4 Oatmeal Chocolate Chip Cookies

Everything after breakfast was at a 60th BDay Party...no excuse, but I had a hard time saying no when it was there and I needed something in my stomach to make me feel better. Problem is...I managed to make myself feel even more like junk. I'm going to chalk Sunday up to Adult Onset Mental Retardation...DOH!!!

Saturday: No Oly Lifting...just Death by Metcon

Saturday was a solid day and a great team WOD. By great I mean awful...but I still loved it. Eating was good for the 1st half of the day, then my 1 1/2 day destruction occurred...more on that later.

No Strength WOD

TEAM Conditioning WOD:
Med Ball 5K
1 Team member running while the rest are doing "Baselines"
Curt/Christina H/Eric G/Jim: avg 400m run 2:47 avg baseline 2:26: total 5:13 - 15 Total Baselines.

Food Log...

Breakfast:
2 Scrambled Eggs
1 Piece of Turkey Sausage
2 Pieces of Bacon
20 Almonds
3/4 Cup of Strawberries

Lunch:
Chicken Breast
Lara Bar
15 Macadamia Nuts
2 Clementines
Paleo Treat

Dinner: @ Firehouse Subs in Wheaton
Turkey & Ham Sub on White Bread w/ Provolone, Lettuce, Onion, Mayo
Jalapeno Chips
Cherry Limeade

Drinks:
Vodka, Water, Lime...quantity unknown, but waaaaay too many.

Moral of the story,: Don't get hammered on Saturday, because it will leave you still feeling shitty on Tuesday.

Friday: Another Day, More PRs!

The PR trend continues! It's been a good couple of weeks! I guess cutting back on the drinking, even if it was only 1-2 days a week has made a huge difference! Still feelin great and no complaints!

Strength:
Jerk - Max for the Day + 80% x 1 x 3
255(#5 PR!), 205-205-205

2 Position Snatch (Mid Thigh/Floor) 65% x 3 sets
125-125-125

2 Position Clean (Mid Thigh/Floor) 65% x 3 sets
160-160-160

Push Press - Max Effort
225(#10 PR with way more left)

Overall I'm happy with my 2 PRs, but I have more left on a day when I'm not running out of gas...especially on the Push Press. I was just madly fatigued and in need of food at the end of this workout.

No Conditioning WOD

Food Log...

Breakfast:
3 Scrambled Eggs w/ Green Bell Pepper, Onion, Jalapeno, Garlic
4 Pieces of Turkey Bacon
Big Spoonful of Almond Butter
3 Clementines

Lunch:
1/2 Rotisserie Chicken
15-20 Almonds
10 Macadamia Nuts
3 Clementines
Lara Bar

Snack:
4oz Turkey
1oz Turkey Pepperoni
10 Almonds
10 Macadamia Nuts
1 Gala Apple

Dinner:
Cobb Salad...Romain, Chicken, Bacon, Hard Boiled Egg, Avocado, Very Light Blue Cheese w/ Balsamic Vinaigrette
Lara Bar

Snack:
Paleo Treat

Post Work Snack:
Small Piece of Portobello Mushroom stuffed w/ Italian Chicken Sausage & Tomato Paste
Lara Bar
1/2 Cup of Strawberries

Thursday: My head's runnin in circles...

Well another good training day down. Rocked some PM this morning and the CFTC Conditioning WOD in the afternoon. Overall I'm still feeling good and I can attribute it mostly to good eating and sleep, but a lot has to do with a clear mind and some great workouts. The clear mind thing changed a little this afternoon though. More details on that later...

Strength: @ 11AM
Clean & Jerk 75% x 1 x 4
185-185-185-185

Clean Pull 90%(of clean) x 3 x 3
220-220-220

Clean Deadlift 100%(of clean) x 3 x 3
245-245-245

Back Squat 75% x 3 x 5...follow each set with 3 Box Jumps
265-265-265-265-265
All Box Jumps @ 31"

Conditioning WOD: @ 5:30PM
2 Min KB Swings #35
1 Min Rest
2 Min Ring Pushups
1 Min Rest
2 Min Situps
1 Min Rest
2 Min DB Snatch #25
60-40-58-70...228 Total Reps
(I underscaled a little on the KB Swings & DB Snatches, but I felt I lifted enough heavy things earlier and just wanted to keep moving)

Food Log...

Breakfast:
3 Scrambled Eggs w/ Green Bell Pepper, Onion, Garlic
2 Pieces of Bacon
2 Pieces of Prosciutto
Spoonful of Sun Butter
2 Clementines

Snack:
3 oz Turkey Pepperoni
10-15 Macadamia Nuts
1 Gala Apple

Lunch:
Tuna Mixed with Avocado & Salsa...interesting lol
Lara Bar

Dinner:
1/2 Rotisserie Chicken
15-20 Macadamia Nuts
Spoonful of Almond Butter
3 Clementines

Snack:
Paleo Treat

Wednesday: All these PRs are making me HUNGRY!!!

Another amazing day. I'm still getting stronger and stronger! I PR'd my back squat and deadlift in the same day! Overall I'm feeling amazing! I just hope this trend continues...

Strength:
CrossFit Total
1RM of:
Back Squat
350 (#10 PR!)
OH Press
170 (-#5)
Deadlift
420 (#5 PR!)

Total: 940 (#25 PR on the CFT!)

I'm super happy with my results and feel amazing...and HUNGRY!

Food Log...

Breakfast:
2 Scrambled Eggs w/ Orange Bell Pepper, Jalapeno, Onion, Garlic
3 Pieces of Bacon
Lots of Fresh Pineapple
Big Spoonful of Sun Butter

Lunch: (My "I PR'd my lifts so I'm gonna celebrate" Cheat)
Steak Torta w/ Beans, Sour Cream, Letture & Tomato
Chicken Taco on Corn Tortilla
Corn Chips & Salsa

Snack:
1 Large Piece of Reams Beef Jerky
Large Handful of Mixed Nuts
1 Orange

Dinner: (SOOOOO HUNGRY)
2 Turkey Burgers
1/2 Avacado
4 Pieces of Turkey Bacon
Spinach Salad w/ Turkey Pepperoni, Salami, Prosciutto, Pepperoncinis, Carrots & Homemade Vinaigrette
2 Clementines
Spoonful of Sunbutter

...the best part about Paleo Pig-out meals is that you feel good after and don't have to worry about eating any junk!

On a side note, I want to really congratulate everyone at CrossFit Tri-cities on their amazing efforts in today's CrossFit Total! It's amazing what good workouts and good eating will do for you and you are all proof that this stuff really works!

Tuesday: Feelin Good, Liftin Heavy!

Agreed!

I felt really solid today! Lifting heavy is making me hungry again! There's something about Oly Lifting that makes me want to eat and eat and eat! Good thing Paleo lets me eat crazy amounts and still feel amazing!

Strength:
Muscle Snatch - Max for the Day
135-145-155-165-170 (#5 PR)

Power Snatch 80% of Power Snatch x 1 x 4
135-135-135-135

Power Clean & Power Jerk 80% of Power Clean x 1 x 4
175-175-175-175

Overhead Squat 80% of Snatch x 1, 65% x 2 x 2
155-125-125

Conditioning WOD:
3 Rounds of:
6 Handstand Pushups
8 Pullups
10 KB Swings #55
12 Situps
14 Burpees
7:40

Overall I felt great with all of this today!

Food Log...

Breakfast:
3 Scrambled Eggs w/ Orange Bell Pepper, Onion, Jalapeno, Garlic
4 Pieces of Turkey Bacon
Big Spoonful of Sun Butter
1/3 Cup of Strawberries
1 Clementine

Snack:
1oz Beef Jerky

Lunch:
1 Chicken Breast
1/4# of Pork Roast
2 Tbsp BBQ Sauce
20 Almonds
10 Macadamia Nuts
1 Apple
1 Sugar Free Rockstar Energy Drink (Cheat)

Snack:
3 oz Beef Jerky
1 Package of Organic All Natural Apple Chips
10 Macadamia Nuts
1 Lara Bar

Snack:
1 Apple

Dinner:
1 5oz Bacon Wrapped Filet
3 Pieces of Bacon
Sauteed Peppers, Onions, Garlic...lots of em
10 Macadamia Nuts
1 Cup of Pineapple

Snack:
1/2 Cacao Now Paleo Treat

Lots of food, but I felt great about everything I ate today. BTW, that Rockstar was the 1st energy drink or even artificially sweetened drink I've had in 4 weeks...I was CRACKED OUT! haha

Monday: Performance Menu Round 2

Paleo Deliciousness for Breakfast!

Today I'm starting a new training regimen. I am going to follow the latest Performance Menu cycle in preparation for the July 10th Olympic Weightlifting Meet at Windy City CrossFit. I know that it is only a meet for fun and maybe some bragging rights, but I still want to do well. I will continue to do CrossFit conditioning WODs at least 4-5 days per week in addition to my Oly lifting, but they may be shorter and lighter WODs than what I have been doing. Hopefully I'll set some new PRs and place well in July!

Strength: Snatch 75% x 1 x 3
145-145-145

Snatch Pull 90% x 3 x 3
170-170-170

Snatch Deadlift 100% x 3 x 3
190-190-190

Front Squat 75% x 3 x 5...each set followed by 3 box jumps
225-225-225-225-225
24"-24"-27.5"-31"-31" (Box Jump Height)

Supplemental Exercises:
50 GHD Situps

No Conditioning WOD

Food Log...

Breakfast:
2 Scrambled Eggs w/ Orange Bell Pepper, Garlic, and Turkey Bacon
2 Pieces of Turkey Bacon
2 Pieces of Prosciutto
1/4 Cup of Guac
4 Clementines

Lunch:
Chipotle Burrito Bol w/
Fajita Veggies (no rice or beans)
Extra Chicken
Mild & Hot Salsa
Guac
Lettuce

Snack:
1 Chicken Breast
Grilled Peppers & Onions
10 Macadamia Nuts
10 Almonds
1 Apple
Lara Bar

Dinner:
Spinach Salad w/ Turkey, Salami, Carrots, Pepperoncinis, Homemade Vinaigrette
2 Clementines
Spoonful of Sun Butter

Sunday: Not Pretty...but fun!

Pizza is like crack to me...especially pizza as good as the stuff from Piece!

Well after a night out on Saturday, Sunday wasn't a really solid recovery day lol...bad food, a little alcohol, lots of sleep and some much needed chill time. I kind of feel like I'm being a bad example by posting this stuff, but like I said, I will be nothing short of honest. I've lived this way for over a year and my performance continues to improve, life gets better and I still get to enjoy some things. In the grand scheme I guess my cheats aren't that big of a percentage...especially since I usually eat smaller quantities of the bad stuff, but still you have to enjoy life a little once in a while and I just happen to love good food.

No WOD

Food Log:

Breakfast:
Piece of Cheesecake...lol

Lunch/Brunch: @ Silver Cloud in Chicago
3 Bloody Mary's
Eggs Benedict (2)
Home Fries
2 Biscuits & Gravy

Dinner: from Piece in Chicago
4 Pieces of Pizza w/ Sausage, Pepperoni, Tomatoes, Ricotta, Basil, Garlic, Olive Oil, Red Sauce
3 Pieces of Chocolate Pizza

Overall it was a weekend of relaxing and enjoying some good, but not so good for me food. I don't feel bad about eating what I did because I went to some amazing restaurants and had some great cuisine. There's no need to make up for it, only get back to normalcy Monday morning. Regret nothing.

Saturday: Team WODs Kick Butt!

Some Darn Good BBQ!!!

Had a great Team WOD this morning with the CFTC crew. Me, Mark2, Vlad & Jeff K all rocked it and I love seeing everyone giving their all to help a team get a job done! Team WODs bring out the best in everyone and if you're not currently making it into our gym on Saturday mornings, I highly suggest you try to get there!

Team WOD:
As a Team of 3-4:
Row 5000m
...in order to switch rower, remaining team members must collectively complete:
100ft Walking Lunge
30 MB Situps - #10
30 Burpees
100ft Walking Lunge
Me, Mark2, Vlad, Jeff K: 22:04

Food Log...started off good and took the rest of the day off. It was worth it!

Breakfast:
2 Scrambled Eggs
4 Pieces of Bacon
1 Turkey Sausage
1/2 Avocado
1 Cup of Watermelon

Lunch: @ Stockholm's in Geneva
Cup of Loaded Baked Potato Soup
BBQ Chicken Club Sandwich (Chicken, Bacon, Cheddar Cheese, BBQ Sauce on Chibatta)
French Fries

Snack: ...leftover Easter goodies lol
Cadbury Egg
2 Peeps

Drinks:
Miller Lite...quantity unknown lol

Dinner: @ Smoke Daddy in Bucktown...AMAZING BBQ!
Daddy Sampler:
1/2 Slab of Ribs
Brisket
Pulled Pork
Backed Beans
Mac & Cheese
Jalapeno Cornbread
and tried a little of the BBQ Chicken too.
(Seriously, if you're looking for good BBQ and in the city, GO HERE!)

Drinks:
Vodka Water Lime
Iced Tea & Citron (New favorite!)

So as much as I love Paleo life and good fresh food, I've come to realize something...if you eat what you should, when you should (90% of the time), then you can eat what you want when you want (10% of the time). I've started to appreciate my "cheats" more lately. Instead of just eating some random crap, I'd rather go to an amazing restaurant and eat some great food as a treat. I love good food and I'd eat all sorts of bad things all of the time if I could, but since I don't I'm happy, healthy, and can enjoy good stuff once in a while. Life is all about moderation people. Reward yourself for being good, but get back on track ASAP.

Friday: SORE!

A good day for a quick WOD and some more recovery. Legs were still killing me...but it brings me to a point often. It's better to be sore and know you're alive and well than comfortable and in a box all too soon. Soreness is not pain, it's a means of knowing you did something good the day before. Be thankful to be sore!

Strength:
OH Squat 10-10-10
135
135
135
(Felt like I hadn't worked OH Squats for a while, especially at higher reps...was rough but good)

WOD:
21-15-9
Sumo Deadlift Highpulls - #95
Box Jumps - 24"
4:05
(I kinda phoned this one in since I was still sore, but it was a good little WOD)

Food Log...

Breakfast:
2 Eggs Scrambled with Onion, Bell Peppers, Jalapenos & Fresh Garlic
3 Pieces of Turkey Bacon
Big Spoonful of Almond Butter
3 Clementines

Lunch:
Spinach Salad w/ turkey, turkey pepperoni, salami, prosciutto, pepperoncinis, carrots & homemade vinaigrette
15ish Macadamia Nuts
1 Cup of Strawberries
Lara Bar

Dinner:
Hamburger (No Bun) w/ bacon, guac, jalapenos, grilled onions
2 Small Oranges

Snack:
Lara Bar
Apple

Overall a good day. Working late on Friday nights is keeping my fatigue level high on the weekends and makes Saturday mornings rough, but hopefully I can change that a little soon.

Thursday: Rest Day...cause I can't feel my legs!!!

Today was a much needed rest day...I literally can't walk! Overall I feel good...energy is good, recovery feels fine, but I'm SORE!

Food Log...

Breakfast:
2 Scrambled Eggs w/ Orange Bell Pepper, Jalapenos, Onions, Garlic
4 Pieces of Turkey Bacon
2 Spoonfuls of Almond Butter
1 BIG Apple

Lunch:
1 Salmon Filet
1/2 Avacado
1 Apple

Snack:
1 Piece of Reams Beef Jerky
20-25 Pieces of Turkey Pepperoni
Handful of Almonds
5 Macadamia Nuts
1/2 Cup of Strawberries

Dinner: @ Front Street Cantina
Steak Fajitas
Guac
10 Corn Chips (Cheat)

Snack:
2 Clementines
Spoonful of Almond Butter
Small Piece of 88% Cocoa

Overall I've decided I need to eat more...my recovery and energy have been down a little and after 2 days of trying to get more into my system it seems to be going well.

PR Wednesday!

Everybody Hates 'Em...Except This Guy!

Well, I didn't think it was possible to do better on Karen than my last time, especially with my legs being destroyed from yesterday's WOD, but somehow I pulled it off! It was only a small PR, but I'll take it! That's 2 PRs on named WODs in 2 weeks...F yeah! Everyone else in the gym seems to be rockin it as well...hmmm, I guess this Paleo thing might be working. ;-)

Strength:
Power Clean + 2 Jerks
165
165
170
175
180
(All of the reps felt pretty good, but the footwork on the jerks has been a little sketchy lately...more practice may be in order)

WOD:
"Karen"
150 Wall Balls for Time
5:22
(4 Second PR...1st 90 unbroken)

Food log...

Breakfast:
2 Scrambled Eggs w/ Onion, & Garlic
2 Pieces of Turkey Bacon
Spoonful of Sun Butter
1 Grapefruit

Lunch: (I was freakin HUNGRY)
15 Pieces of Turkey Pepperoni
1 Organic Garlic Chicken Sausage
1 Piece of Reams Beef Jerky
10 Macadamia Nuts
~30 Almonds
1/2 Cup of Strawberries
1 Package of Freeze Dried Unsweetened Apples
1 Lara Bar

Snack:
1/4# Deli Turkey
~15 Almonds
1 Package of Freeze Dried Unsweetened Cherries

Dinner:
1 Salmon Fillet
Small Spinach Salad w/ Turkey Pepperoni, Prosciutto, Salami & Homemade Vinaigrette
1 Spoonful of Almond Butter
1/2 Cup of Strawberries
2 Pieces of 88% Cocoa

Definitely earned my rest day!

Tuesday: Just one of those days...

The morning started out well, but went down hill and never recovered. I rocked a few Split Jerks to start the morning and things felt well. Next we got into the WOD and things went wrong...I overscaled, got upset that we had a time cap and ended up quitting in the middle of a WOD for the 1st time in a year and a half. Not one of my prouder moments. I somewhat made up for it a little later in the afternoon with another WOD, so I felt a little better. Then I ended the night with a Blackhawks loss and some pizza...not one of my better days overall, but everyone has those days.

Strength:
Split Jerk 2-2-1-1-1
165
185
205
215
225
(No PRs, but felt good and needed to get some good reps in)

WOD: (not the one I gave up on...)
3 Rounds:
100ft Walking Lunges
50 Air Squats
25 GHD Back Extensions
8:44
(legs and low back are dead today, but I needed to do something to make up for my poor performance in the morning)

Food Log...

Breakfast:
2 Scrambled Eggs w/ Yellow Bell Pepper, Onion, Garlic
2 Pieces of Turkey Bacon
Spoonful of Sunbutter
2 Clementines
1/8 Cantaloupe

Lunch:
2 Turkey Burgers
1 Organic Garlic Chicken Sausage
20-25 Almonds
2 Clementines

Snack:
Turkey Pepperoni
2 Pieces of Reams Beef Jerky
15-20 Almonds
1 Grapefruit

Dinner:
4 Pieces of Thin Crust Connie's Pizza

Monday: Back on Track!

Congrats to the Blackhawks on a big win last night!!!

Well after a weekend of some bad eating and a little partying I'm back on track today. Not feeling great because of the weekend and allergies are acting up, but still glad to be eating quality food and back in the gym!

Strength:
Deadlift 5-5-5
275
295
315
(Highest I've been on a set of 5 in a long time...glad my back is holding up!)

OH Press 5-5-5
135
135
140
(Maybe a little more left, but not much)

No Metcon

Food Log...

Breakfast:
2 Eggs Scrambled with Yellow & Orange Bell Peppers, Onion, Garlic & Crushed Red Pepper
3 Pieces of Turkey Bacon
Handful of Macadamia Nuts
1/4 Cantaloupe

Lunch:
Leftover Strip Steak
1 Italian Sausage
Handful of Almonds
2 Clementines
Lara Bar

Dinner:
2 Turkey Burgers w/ Avocado & Sauteed Orange Pepper, Onion & Garlic
2 Pieces of Turkey Bacon on Burgers
1 Organic Garlic Chicken Sausage
Handful of Macadamia Nuts
1 Grapefruit
1 Piece of 88% Cocoa
2 small bites of Cheesecake...cheat of the day

Kind of a random food day, but with the exception of the 2 bites of cheesecake it was clean. I went crazy on the grill tonight and made some good creations...happy to have some good leftovers for a few days!

Sunday: The end of the Bday weekend binge

Yesterday was the end of my bad bday weekend...back on track today. Nursing a hangover was a good enough reason to eat some greasy food for breakfast & I wasn't gonna pass up some bday cake and ice cream! lol

No WOD

Food Log...

Breakfast:
2 Eggs
Gyro Meat
Hash Browns
3 Biscuits & Gravy
2 Pieces of Wheat Toast w/ Jelly
Tomato Juice

Snack:
Gatorade G2 (I was hungover! haha)

Dinner:
Strip Steak
1/2 of a Santa Fe Chicken Sausage
Asparagus
Zucchini, Mushroom & Tomato Mix
Spinach Salad

Dessert:
BDay Cake
Ice Cream

Saturday: 27th BDay = Good WOD and Bad Food!

Well my 27th Birthday was a great one to say the least...I had a great WOD to start the day, a nice trip to ISU and some bad for me food. haha

This was a Team WOD that I made up, but I completed it by myself...

WOD:

In teams of 2 complete:

3 rounds each of:
5 burpees
10 deadlifts (135/95)
then

Run 400m as a team w/ #45 bar
then

3 rounds each of:
5 power cleans (135/95)
10 wall ball (20/14)
then

Run 400m as a team w/ #45 bar
then

3 rounds each of:
5 push press (135/95)
10 kb swings (55/35)

For each 3 round couplet one team member will start on the barbell movement & the other will start on the other movement. Team members will swap movements when each has completed their reps (5 or 10).

When team completes 3 rounds, they will strip the bar & complete a 400m run with the #45 bar, alternating possession as needed.

After 400m barbell team run is complete the team will reassemble the bar & move on to the next couplet.

1 bar & set of bumpers per team.

14:43
(I beat all of the teams, but then again it was my favorite movements!)

Food Log (started good, got bad)

Breakfast:
2 Eggs
Handful of Almonds
1 Cup of Strawberries

Snack:
2 Paleo Treats (Thanks Erin!)

Lunch:
Kabobs Greek Chicken Salad w/ House Dressing (No Feta)
1 Steak Kabob

Drinks:
Beer (quantity unknown)

Dinner:
Small Steak
Chicken Breast (Breaded)
Mashed Potatoes
Green Beans
2 Pieces of Lemon Meringue Pie for Dessert

Drinks:
Beer & Various Shots

It was my Bday...I'm allowed a little leverage haha

Friday: It's my birthday weekend...don't judge me!!!

PR DAY!!! I kicked Elizabeth's Ass!!! Food was all good until dinner...but it's my BDay and I am going to enjoy the weekend and have some delicious food. I'd rather cheat with good food rather than trash.

No Strength Work

WOD:
"Elizabeth"
21-15-9
Clean #135
Ring Dips
8:15
(PR by over 1 min...still room for improvement, but felt good!)

Food Log...

Breakfast:
2 Eggs
4 Pieces of Reams Bacon
Spoonful of Almond Butter
5 Strawberries
1/8 of a Cantaloupe

Lunch:
5 Pieces of Deli Ham
Turkey
1/2 Avocado
Grapefruit

Snack:
Turkey
1 Cup Pineapple
1/2 Avocado
Lara Bar

Dinner: @Urban Grill (here's where it went bad)
1/2 of a 1# Burger w/ blue cheese, grilled onions & pablanos, bacon, chipotle mayo on a Chibata bun
Sweet Potato Fries w/ Chipotle Mayo
Cup of Seafood Bisque Soup
3 Vodka, Water, Limes

Drinks:
1 Long Island
4 Vodka, Water, Limes
2 Vegas Bombs

Snack:
Other 1/2 of 1# Burger

Thursday: Hungover, but back on track...

Still No WOD as I was feeling a little bit under the weather...Cough, Cough! But the food was back on track!

Breakfast:
3 Eggs
Peppers
Onions
2 Pieces of Prosciutto
2 Pieces of Bacon
Spoonful of Sunbutter
Banana

Lunch:
Deli Turkey ~1/3lb
Trader Joes Turkey Jerky
Apple
Almonds
Lara Bar

Dinner:
Chipotle Burrito Bol...Paleo Style
Fajita Veggies
Extra Steak
Mild & Hot Salsa
Guac
Lettuce
(not gonna lie, this is my favorite Paleo meal ever and a great choice if you're out & about)

Snack: (or Dinner #2)
2 Hebrew National Hot Dogs (no bun)
Paleo Cole Slaw
10 Macadamia Nuts

Wednesday: Cubs Games...Big Win, Bad Diet!

CUBS WIN!!!

No WOD, but Wednesday held the annual Bday Cubs Game...needless to say, the bleachers at Wrigley don't hold many good things for your diet...but they are a great time, especially when the Cubbies win!

Food...

Breakfast:
2 Eggs
Peppers
Onions
2 Pieces of Turkey Sausage
Spoonful of Almond Butter
1 Banana

Beers...

Lunch:
Hot Dog on Bun w/ Mustard & Onions

Beers...

Snack:
Nachos w/ Jalapenos

Beers...

More Beers...

Dinner:
2 Hot Wings
Handful of Tattor Tots
Some Nachos

Note: Quantities Unknown when Intoxicated! haha

2 PRs, 1 Day!

Today was a good showing that CrossFit can make you strong AND fast. I like the strong part way better, but the fast part makes the other torture seem not so bad. I will also say that for anyone that feels they need more long distance running in their training, today was a showing that if you stick to those 200s, 400s & 800s, the long distances get better and better!

Strength:
Push Press 3-3-3-3-3
135
165
185
195
205 (#5 PR)
(This was freakin heavy, but it felt awesome to get a little PR!)

WOD:
5K Run
21:41
(This was a PR by over 3 minutes...this was a fast course and a good day combined!)

I will say that the long run made me SUPER hungry...another good reason to not do Long Slow Distance training too often. I stayed Paleo, but my food log reflects this...I didn't stop eating after my run at 12pm!

Food Log...

Breakfast:
2 Scrambled Eggs
3 Pieces of Bacon
1/3 Cantaloupe
1/2 Cup of Strawberries
Spoonful of Almond Butter

Lunch:
Turkey
1/4 Cantaloupe
1/2 Cup of Strawberries
Handful of Almonds

Snack:
2 Pieces of Reams Beef Jerky
Turkey Pepperoni
Lara Bar
Handful of Almonds

Snack:
1 Piece of Reams Beef Jerky
Turkey Pepperoni
Macadamia Nuts
Orange

Snack:
Turkey
1 Clementine
Macadamia Nuts
1 Piece 88% Cocoa

Dinner:
Italian Salad...
Spinach
Pepperoni
Salami
Artichoke Hearts
Pepperoncinis
Homemade Vinaigrette (EVOO, Balsamic Vinegar, Fresh Garlic, Lemon Juice)

Keep up the good work everyone. Let me know if you have any questions about my food logs or your own!

Thrust!

Well today I finally did the Paleo Challenge Prelim WOD & some of it went well and other parts not so awesome haha. Overall a good day for a Monday!

Strength:
Max Effort Thruster
225
(Might have a few more pounds left, but I'll see in 8 weeks.)

WOD:
Squat, Box Jump(24") & Pushup Ladder
12 Rounds + 13/13/5
(This got bad after minute 10!)

Food Log...

Breakfast:
Paleo Pancakes (Eggs, Almond Butter, Apple, Strawberries, Vanilla, Cinnamon, Stevia)
3 Pieces of Turkey Bacon

Lunch:
Turkey
Paleo Coleslaw
Almonds

Snack:
1/4# Roast Beef
1 Piece of Reams Beef Jerky
Almonds
Lara Bar
1 Orange

Dinner:
1 1/2 Chicken Italian Sausages
Paleo Coleslaw
Spoonful of Almond Butter
Cantaloupe
Strawberries
1 Piece of 88% Cocoa

Everyone's Human!

Soooo Worth It! Soooo Sick!

Just a quick update on Sunday's food...it was a good day until I got home to the apparent Ice Cream Social going down in my apartment...I broke down and had a real cheat haha

Sunday's Food Log...

Breakfast:
2 Scrambled Eggs
2 Pieces of Bacon
Strawberries
Spoonful of Almond Butter

Lunch:
Jalapeno Grille Steak Fajitas...
Skirt Steak
Pablano Peppers
Onions
Lettuce
Tomato
Fresh Guac
Hot Sauce

Snack:
1/2 Apple
Handful of Pecans

Dinner: "Paleo Thanksgiving"
Turkey
Paleo Coleslaw (I'll post the recipe later)
Spinach Salad w/ Homemade Vinaigrette, Strawberries, Cauliflower, Sunflower Seeds
Steamed Broccoli
1 Spoonful of Mashed Potatoes & Gravy (couldn't pass up one bite!)

Snack: (CHEAT...Big Time!)
2 Bowls of Breyers Oreo Ice Cream
Handful of Reese's Pieces
...Oops!

Well after 1 week of no diet pop, artificial sweetners or anything sweet other than fruit I had to have a legit cheat...it was worth it for 2 reasons. 1: It kept me sane and helped my sweet tooth. 2: I felt fairly sick to my stomach after and was happy to get back on track this morning.

Moral of the story...1-2 cheats a week, so long as they aren't ridiculous, will keep you happy and keep you going on your Paleo lifestyle!

Paleo Weekends aren't half bad!

Good Stuff!

Well so far it's been a solid weekend and livin paleo & not having a epic cheat day isn't so awful. Friday I got in another solid WOD at CrossFit Chicago, yesterday we had a great 1st day of the CFTC Paleo Challenge & today I'm just relaxing. Overall, not a bad weekend. I also found out that not having a real cheat day to my diet isn't so devastating & continues to make me a better cook!

Friday...

WOD: (@ CF Chicago)
In Teams of 4 with 2 running and the other 2 alternating work complete:
400M Run
Max Reps Deadlift #225
400M Run
Max Reps Pullups
400M Run
Max Reps WallBall #20
400M Run
Max Reps Burpees
382 Total Reps, 17:20

Food...

Breakfast:
2 Scrambled Eggs
2 Pieces of Turkey Bacon
1 Piece of Prosciutto
Pineapple
Spoonful of Sunbutter

Snack:
2 Pieces of Reams Beef Jerky
Lara Bar
1 Gala Apple
Handful of Almonds

Lunch:
#1/2 of Roast Beef
Orange
Handful of Pecans

Dinner:
Hamburger w/ Bacon, Grilled Onions, Jalapenos, & Guacamole
2 Oranges

Saturday...
No WOD, just food!

Breakfast:
2 Scrambled Eggs
2 Pieces of Turkey Sausage
Handful of Almonds
1 Braeburn apple

Lunch:
KABOBS Greek Chicken Salad w/ House Dressing (No Feta)
1 Beef Kabob

Snack:
Lara Bar
Dried Apple Pieces
1 Peep (lol)

Snack: (if you can call it that)
1 Piece of 88% Cocoa

Dinner:
Fresh made Guacamole, eaten with Carrots, Celery & Bell Peppers (Appetizer)
Strip Steak
5 Grilled Shrimp
Spring Green Salad w/ Vinaigrette
Lots of Fresh Berries (Dessert)

And the only real CHEAT I've had all week:
2 Red Bridge Gluten-free Beers
2 Vodka & Waters w/ Fresh Squeezed Lemon Juice & an Orange Slice
...Still don't really think this was a "cheat" since there was no gluten, very few calories, and it led to no other eating, but fair is fair & I'll take my 1st 0 in our Paleo Challenge...Wah-Wah!!!

Epic Fail

At least it wasn't that bad...

Well today was supposed to be an off day, but I couldn't resist the lure of some heavy deadlifts...may not have been one of my better ideas! I failed on a #5 PR attempt and not my back is feelin a little less than awesome...

Strength:
Deadlift 2-2-1-1-1
315
350
385
405
420 FAIL
(glad to be back over 400, but I want that PR!)

And the food...

Breakfast:
2 Scrambled Eggs
2 Pieces of Prosciutto
2 Pieces of Bacon
1 Spoonful of Almond Butter
1 Grapefruit

Lunch:
1/2 Chicken Breast
Turkey Pepperoni
1 Piece of Beef Jerky
Handful of Almonds
Handful of Strawberries
Handful of Blueberries

Snack:
1 Hardboiled Egg
Turkey Pepperoni
Handful of Almonds
1 Apple
Lara Bar

Dinner:
Turkey Pepperoni for an Appetizer...
Steak
Shrimp
Mixed Veggies in Olive Oil
Pineapple for Dessert

You need this!

If you're serious about your fitness, you'll buy some of this ASAP!

Cindy is a vicious wretched bitch!

Cindy hurts...that is all.

Strength:
Hang Power Clean 3-3-3-3
135
155
165
185
(no real gauge so I just made jumps...all sets felt good)

WOD:
"Cindy"
20 Min AMRAP
5 Pullups
10 Pushups
15 Squats
18 Rounds + 5 Pullups, 3 Pushups
(Pushups are still the weak point...they went to hell after round 4)

Paleo life is goin well:

Breakfast:
2 Scrambled Eggs
1 Piece of Prosciutto
2 Pieces of Bacon
1 Spoonful of Almond Butter
Handful of Strawberries
1/4 cup of Blueberries

Lunch:
1 Chicken Breast
Handful of Almonds
Lara Bar
1 Grapefruit
2 tbsp of BBQ Sauce (my cheat for the day)

Snack:
8 pieces of Nitrate Free Salami
1 Piece of Beef Jerky
Handful of Almonds
1 Apple

Dinner:
2 Pieces of Tilapia
Lots o' Broccoli
Spoonful of Almond Butter
1 Piece of Prosciutto
Lara Bar for Dessert

My food is random...but it's Paleo and it works for me!

Paleo Livin is Good Livin!

Well day 2 into the Paleo Challenge has me feelin good and performing well. After a good day of training clients and kids it was my turn to put up some numbers and I came up pretty big today. It feels good to go all out!

Strength:
Muscle Snatch 1-1-1-1
135
145
155
165 (#10 PR)
(Felt strong!)

WOD:
5 Rounds
15 KB Clean & Press #55
20 AbMat Situps
6:47
(Moved as fast as I could and set the pace for the day!)

Here's the food breakdown for the day...

Breakfast:
2 Scrambled Eggs
1 Piece Prosciutto
2 Pieces of Uncured Bacon
Spoonful of Almond Butter
Handful of Strawberries
Handful of Blueberries

Lunch:
Ham
Hardboiled Egg
Orange
Handful of Almonds

Snack:
6 Slices of Deli Turkey
Handful of Almonds
Apple
Lara Bar

Dinner:
Ham
Few Pieces of Turkey Pepperoni
Spinach Salad w/ Homemade Vinaigrette and 1/2 Avocado
Handful fo Almonds
2 Clementines
Few Strawberries

...It's goin well!

I saw Baby Jesus!

" During the last few reps of a true 20RM squat, just do what Jesus tells you." - Mark Rippetoe

...Today he told me to keep going and breathe! haha

Strength:
Back Squat 1x20
225 (#5 PR)

WOD:
3 Rounds of Kelly
Run 400m
30 Box Jumps - 24"
30 Wall Balls - #20
16:26
(glad we were only doing 3 rounds today...runs went to shit, the rest wasn't too bad)

Day 1 of the Paleo Challenge is complete...

Breakfast:
Paleo Pancakes (Eggs, Almond Butter, Apple, Dried Cranberries, Cinnamon, Vanilla, Stevia)

Lunch:
Steak Fajitas (Steak, Peppers & Onions)
Guac on the Side

Snack:
4 pieces of Turkey Jerky
5 pieces of Dried Pineapple

Snack:
2 pieces of Beef Jerky
7 Macadamia Nuts

Dinner:
Tuna Steak
Asparagus
10 Almonds
Grapefruit for Dessert

Snack:
Spoonful of Almond Butter
1 Piece of Dried Pineapple
4 Strawberries