1/28/09 "killa KC"

WOD: Killa KC

21-15-9 (reps)
225lb deadlift
Handstand pushups
Kettle bell swings 55lbs
box jumps
burpees

17:04

This workout will make you sweat you ass off. The handstand pushups were the hardest part!

1/27/08 Barbara

WOD Barbara
20 pullups
30 pushups
40 situps
50 squats
5 rounds for time.
Finished in 33:46 (about 10 minutes too long)

Wow! I can squat and deadlift over 400lbs, pullups, pushups, no big deal, but 40 situps and we have a big problem. The situps in this workout totally blew my time. I am going to start doing these at home at night. I need to get better at these.

Sun 1-25-09

Breakfast 5 blocks
4 eggs, 1 oz cheese, 1 can of mushrooms, 1 cup black beans
8 oz grape juice

lunch
ww wrap, 1 can of tuna, 1/2 avocado
1 apple
1/2 pear

snack 2 blocks
1 apple
3 oz ham
12 almonds

dinner 5 blocks
ww waffle, protein, peanut butter
3 eggs
1/2 pear

before bed 1 block
1 cup yogurt
6 almonds

Saturday 1/24/09

WOD
Hang cleans (bw 185lbs) and ring dips
10 cleans
1 ring dip
9 cleans
2 ring dips
8 cleans
3 ring dips
all the way down to 1
This workout beat me up! My shins were bleeding, my thighs are bruised and purple, and i have blood blisters on my hands.
Finished in 19:35

Food
breakfast 5 blocks
4 eggs
1 oz of cheese
1 can of mushrooms
3/4 cup of black beans
1 pear
glass of milk

after workout shake 2 blocks
blueberries, strawberries, peanut butter, protein, creatine, glutamine, milk

small lunch 2 blocks
ww tortilla, 2 oz turkey
12 almonds

dinner
big salad with: 5 oz of steak, spinach, onion, green pepper, mushrooms, olives
4 glasses of wine
2 lt beers

before bed 1 block
1/2 cup cottage cheese
6 almonds

Friday 1/23/09

WOD
Warmup: 1000m row
Overhead Squats and L-Pullups
15 - OHS
1 - L-Pullup
11 - OHS
3 - L-Pullups
9 - OHS
5 - L-Pullups
.....all the way down to 1 OHS and 15 L -Pullup
I used 135lbs for the OHS.
I finished in 19:30

I also got 185lbs for 5 just for fun

Food
Breakfast 5 blocks
whole wheat waffle with protein and peanut butter
2 eggs
1 pear
1 glass of milk

lunch 5 blocks
ww tortilla
5 oz turkey
1.5 apples
24 almonds

after workout shake 2 blocks
strawberries
blueberries
protein, creatine, glutamine
peanut butter
milk

dinner 5 blocks
salad with 2 cups spinach
1 cup black beans
1 can mushrooms
1/2 avocado
1/2 apple
2 glasses of wine

before bed 1 block
1/2 cup cottage cheese
6 almonds

Thursday 1/22/2009

I was not able to work out today. All day meeting for work in Seattle.

I just finished reading, Mastering The Zone on the plane today!

I know I have changed my blocks a bunch of times, but now I feel that I have a plan...
Since I want to gain muscle mass and still burn fat I will eat an extra block a day. Supposedly that should help me gain a pound of muscle a month. The zone recommends that I eat 17 blocks per day so I will go for 18.

I will break those up into three 5 block meals, a 2 block after workout, and 1 before bed.

I was eating about every 3 hours, I learned that if you are truly in the zone, you should not be getting hungry until 4-6 hours after your meal. If you are getting hungry and you are feeling sluggish or loopy your carb to protein ratio is too high and you should decrease your carbs by one block per meal.
If you are hungry after 2 or three hours and your mental state is still alert then you need to add a block of carbs to your meal.
So, I may be adding an extra block of carbs to my 5 block meals throughout the day.
I will also be doubling or tripling my fat intake.

During my meeting today everyone ordered lunch from an Italian restaurant, calzones, pizza, pasta, sandwiches..... looked like a heart attack. I stuck with my homemade burritos!

breakfast: 5 blocks
tortilla
5 oz ham
1/2 avocado
2 apples
24 almonds

lunch 5 blocks
same as above

snack 5 blocks
same as above

Dinner 4 blocks
tortilla
4 oz turkey
1/2 avocado
3 glasses of wine

Wednesday 1/20/2009

I was traveling today and had to work out in a hotel. I decided to run on the treadmill. I ran 2 miles in a little under 20 minutes without walking. My lungs felt great but my legs and lower back were really sore from deadlifting yesterday. I was happy with the 2 miles though. That is the first time in a VERY LONG time I have been able to do that.

Food:
Today I was out of town in Seattle. Jayme backed some burritos, apples, and nuts for me but I had dinner and wine on the company dollar.

Breakfast 5 blocks
scramble with:
4 eggs
1 can of mushrooms
1 cup of black beans
1/2 avocado
1 glass of milk

lunch: 5 blocks
same as above

Snack 4 blocks
whole wheat tortilla
4 oz ham
1/2 avocado
1 apple

dinner 4 blocks ish...
ahi tuna salad
3 glasses of wine

Tuesday Jan 21 2009

I am going to change up my workouts a little bit. I want to gain strength and still get the cardio benefits of crossfit so I will be doing some larger lifts a few times a week that include deadlift, squat, overhead press, cleans.

WOD Deadlifting and Row 500m
current max 405 lbs

5 X 5 @ 80% of Max = 325 lbs
3 X 3 @ 90% of Max = 365 lbs
3 X 1 @ 95% of Max = 385 lbs

I got the 5 sets of five fairly easy
I got 2 sets of the three
I got 1 set of the 1

Rowed 500m in 1:35 (a new PR)

That weight got heavy fast. It felt great though, I should be stronger next week even.

FOOD
I was traveling for a couple of days so I made it easy on myself and brought a bunch of the same food. It sounds really boring but I got what I needed out of it.

6 am 4 blocks:
-Whole wheat tortilla, mayo and 4 oz turkey
-1 apple
-24 almonds

Then I ate the same thing at
9:30 am
12:30 pm
3:30 pm

Worked out at 4:30
had a post workout shake with 2 blocks
-blueberries
-strawberries
-milk
-protein, glutamine, creatine
then 12 almonds (not in the shake)

Before bed 2 blocks
-1/2 cup cottage cheese
-1 cup yogurt
-12 almonds

20 total blocks

Monday Jan 21st WOD and Food

WOD Round 1 Round 2 Round 3
GHD Sit-ups 10 30 50
Back Ext 10 30 50
Thrusters 95lb 30 20 10
Pullups 50 35 20
Finished in 23:14
Wow, that was a puker, not literally but I had to lay on the ground for about 20 minutes!

FOOD
Breakfast 5 blocks
-whole wheat waffle with protein,peanut butter, and sugar free syrup
-2 eggs
-1 apple
-8 oz milk

lunch 4 blocks
-Whole wheat tortilla, 4 oz turkey, mayo
-Apple
-24 almonds

Post workout shake 2 blocks
-Strawberries
-Blueberries
-Milk
-Peanut butter
-Protein, creatine, glutamine

Dinner 2 blocks
1 cup cottage cheese
apple
12 almonds

Friday Jan 16th WOD

WOD “FILTHY FIFTIES”

50 BOX JUMPS
50 JUMPING PULL-UPS
50 WALKING LUNGES
50 KETTLE BELL SWINGS
50 PUSH PRESS
50 BACK EXTENSIONS
50 WALL BALL SHOTS
50 WEIGHTED SIT-UPS
50 BURPEES
50 DOUBLE UNDERS

Finished in 23:40

Wednesday 1-14-09

WOD: Toilet Flush
500m row, 25 jumping pullups, 5 plate pushes
400m row, 25 jumping pullups, 4 plate pushes
300m row, 25 jumping pullups, 3 plate pushes
200m row, 25 jumping pullups, 2 plate pushes
100m row, 25 jumping pullups, 1 plate pushes

Finished in 13:24

My legs were still just busted, but this was a nice little cardio workout!

Monday 1-12-09

WOD (seal pups)
100 back squats with bodywieght (175lbs)
every 60 seconds you do 10 push-ups and 5 pullups until you get to 100 squats.

This was ridiculous!! I can still hardly walk and it is Thursday. This workout took me 15:50. Wow, it really sucked!

1-7-09 WOD

WOD
shoulder press: 1,1,1,1,1
Push Press: 3,3,3,3,3
Push Jerk: 5,5,5,5,5

Shoulder Press:
135, 155, 175, 180, 180
Push Press:
185, 205, 215, 215, 215

I changed my diet about a month ago to include:
24 blocks of protien, 11 blocks of carbs, 66 blocks of fat.

I have slimmed up a little bit, I have been hovering around 176lbs but my strength is GONE.

I am going to eat 22-24 blocks across the board and double my fat intake to try to get my strength back.

Monday 1-5-09 WOD

I am back after taking two weeks off during the holidays. I was a much needed break but I am ready to get back into the gym. I don't have any workout pics so I have some winter acrobatics.

WOD

1000m row

100 pullups

200 pushups

300 squats

1000m row

for time!

I finished in 34:16

Wow! that was a nice welcome back workout!!