Crossfit after 1 Year

I have been crossfitting for one full year now. I was 220 lbs when I started. As of 8/26/09 I am 172 lbs.

Monday 8/21/09

WOD
AMRAP in 20 min

15 deadlift (205lbs)
12 pushups on a med ball
9 Double unders

9 rounds in 19:36

Thursday Aug 27 2009

WOD:
R0w 500 m
30 burpees
10 165 lbs overhead press
4:49

Tuesday Aug 25 2009

Tabata ish...

Deadlift 30 seconds on 30 seconds off for 8 sets 135 lbs
163 reps

Hang Clean 30 seconds on 30 seconds off 8 sets 135 lbs
54 reps

Friday 8/21/09 Diane

WOD Diane

21-15-9

225lb DL

handstand pushups

3:49

Thursday 8/20/09 "10 Rounds"

WOD
10 rounds of:

10 handstand pushups
10 pullups
10 squats
10 GHD situps

19:56

Monday 8/17/09

WOD
AMRAP 20 min (95lb)
15 Deadlift
10 Squat Cleans
5 Snatch
Runn 400 meter
4 rounds in 24:35

then....
21,15,9
box jump
pullups
pushups
6.39

Monday 8/12/09 Squat Day

WOD
BackSquat 10,9,8,7,6,5,4,3,2,1
10. 225
9. 245
8. 275
7. 295
6. 315
5. 335
4. 355
3. 385

had 395 on my back and racked it. Just seemed damn heavy!

Tuesday July 28 2009 "Squats and Row"

WOD:
Back squat: 3,3,2,1
Front squat: 3,3,2,1
OHS: 3,3,2,1

BS: 315 x 3, 405 x 3, 455 x 1
FS: 225 x 3, 315 x .5
OHS: 185 x 3, 205 x 2, 225 x 1

deadlift 225 20 reps
deadlift 315 10 reps

2k row: 7:58

Friday July 27th 2009 "K2"

“K2″
1000m row or 800m run
30 push-ups
30pull-ups
30 Wall ball shots (20/14)
30 Double Unders
30 box jumps
30 toes to bars
30 burpees
1000m row or 800m run

29:something

Monday July 21 2009 "Curtis"

10-1 Single arm Snatch Progression
*With a single arm perform 10 deadlifts / 10 deadlifts to high pull / 10 snatches /switch arms and repeat.

1-10 50m sprint
Explanation: Perform your set of 10 on each arm…followed by 1 50m sprint…perform your set of 9 on each arm…followed by 2 50m sprints…continue this pattern until you have completed your set of 1 on each arm…followed by 10 50m sprints.

34 min or something like that....

Saturday July 18 2009 "Crossfit Games #8"

Clean 155 x 15
T0es 2 bar x 30
Muscle up x 15
Push Press x 30 (95lb)
D.U. x 30
Thrusters x 15 (135lb)
Pullups x 30
Burpees x 30
50 yd lunges (95lb)
24:12

Friday July 17 2009 "badger"

3 Rounds of 30 squat cleans (95/75), 30 Pull-ups, 800m Run
37:47

wednesday July 15 2009 "stacie"

5 rounds for time…
50yds Overhead Lunges (45lbs)
40 double unders
30 push-ups
20 pull-ups
50 sit-ups

Finished 3 rounds in 30 min

Monday July 13th "4 workouts"

1-10, 10-1 pullups and pushups

400 m run 40 jump ropes, 2 rounds

20 bw deadlift, 20 weighted situps 25lbs, 3 rounds

1-10, 10-1 wall ball shots and box jumps

Friday July 10 "fran"

21 pullups
21 thrusters 95lb
15 pullups
15 thrusters
9 pullups
9 thrusters
3:24

Thursday July 9 2009 "hemi"

400m run
7 SDHP 135 lbs
30 box jumps
9 thrusters 135 lbs
30 D.U.
15 clean and jerk 135 lbs
30 situps 45lbs
21 deadlift 135 lbs
400 m run
16:20

Wednesday July 8 2009 "Alaskan Assasin"

100 reps of each
-Lunges
-JR
-Weighted sit ups 25lb
-JR
-Push ups
-JR
-Step up 24" 30 lbs
-JR
-Wall Balls
-JR
34:55

Monday July 6 2009 "Rope a Dope"

Jump rope for 1 min
do pushups for 1 min
jump rope for 1 min
do sit ups for 1 min

do this for 30 min

Sunday July 5th, 2009 "Backyard Fun"

WOD:
30 burpees
30 situps
30 air squats
30 pushups

3 rounds for time.

I finished in about 18 minutes. The last round I held claire for the squats and put her on my back for pushups! Whew, it was 92 outside!

Friday July 3rd "AbRipperx"

Today I just did the 16 minute ab workout on the P90X program.

Thursday July 2nd 2009 "Tillman"

WOD "Tillman" (i think)
Deadlift 315 7 reps
1 "gasser" (run 50 yards down and back twice)
15 pullups
You are supposed to do seven rounds with 45 seconds of rest between sets.
I made it through 4 rounds. Damn that was difficult.

R1: 1:36
R2: 1:58
R3: 2:44
R4: 3 or 4 something.....

Tuesday June 30th 2009

I was not able to make it to the gym today so I ran 2 miles at home and then did the 16 minute ABRIPPERX p90x video.

Monday June 29th "Mary"

WOD
AMRAP in 20 min

5 handstand pushups
10 one legged squats
15 pullups

9 rounds

Friday June 27th

WOD
Jayme, Claire, and I hiked the 7.5 mile liberty creek trail in liberty lake. We biked in for 2 miles. The 2 mile bike ride was on a rocky trail that was a gradual uphill climb the whole way. We locked our bikes to a tree and trecked another mile and half straight up a mountain, then turned around and went back. I had Claire on my back in a backpack for the whole treck. What a leg burner. That backpack adds another 40 lbs. The entire trip took us about 4 hours. There were some very cool waterfalls and awesome views.

Wednesday June 24th "Olympic Bar Mile"

WOD
Do ALL running and reps with 45lb bar

Run 400 m
50 back squats
50 front squats
50 overhead squats

run 400 m
50 shoulder press
50 push press
50 push jerk

run 400 m
50 power hang cleans
50 power hang clean snatches

run 400 m

29: 18

tuesday june 23rd "seal pups"

100 squats 185lbs
Every 60 seconds do 5 pullups and 10 pushups

8:46

Thursday "fight gone bad"

WOD fight gone bad
3 rounds
1 minute each exercise
As many reps as possible

Thrusters
Rowing
Double unders
SDHP
Burpees

274 reps

Wednesday June 18th, 2009

WOD:
AMRAP in 20 min

15 pullups
10 single leg deadlift 45 lbs each leg
run 200 m
15 kettle bell swings

6 rounds in 23:17

Monday June 15th, 2009 "Angie"

WOD "Angie"
100 squats
100 pushups
100 situps
100 pullups

18:56

Saturday June 13th 2009

WOD "Team FRAN"
Thrusters for 30 seconds
15 second rest
Pullups for 30 seconds
15 second rest
6 rounds

R1: 20, 20
R2: 12, 12
R3: 12, 12
R4: 10, 12
R5: 10, 10
R6: 12, 12

Friday June 12th 2009

WOD
Da Bears

1 bear = 135lbs and
1 clean
1 squat
1 thrusters
1 back squat
then bear crawl 20 yards

4 rounds for time
10:33

Thursday June 12th 2009

Did the back and legs workout on the P90X program with a friend. Then did the ABRipper-X workout.

Tuesday June 9th, 2009

WOD
10 squats (225 lbs)
10 pullups
10 pushups
10 sledge hammer bangs
400 m run

5 rounds for time
19:52

Monday June 8th 2009

WOD
21 225lb deadlift
21 Muscle ups
21 135 lbs front squats
21 Handstand pushups

15 225lb deadlift
15 Muscle ups
15 135 lbs front squats
15 Handstand pushups

9 225lb deadlift
9 Muscle ups
9 135 lbs front squats
9 Handstand pushups

Muscle ups took 99.9% of my time. Everything else was a breeze!
39:40

Saturday June 6th

WOD
Today I "MOWRAN"!

I actually ran behind the lawn mower for an hour.

Friday June 5th

WOD

100 pullups
90 situps
80 air squats
70 push press (45lb)
60 OHS
50 reverse lunges
40 WB shots
30 back ext
20 box jumps
10 plate pushes

31 min

Monday June 2nd

WOD
15 ohs 65lb
21 dips
5 plate pushes
500m row
4 rounds for time

19:55

Saturday May 30th, 2009

Wod:
40 squats
30 situps
20 pushups
10 pullups
100 yd run
4 rounds for time
15:16

We did this workout at a school playground.

Friday May 29th, 2009

Did this workout at home in the backyard. It was so nice out!
Wod: 20 broadjump burpees 20 ball pushups 5 rounds for time 16:30

Wednesday May 27th, 2009

WOD: Griff
Run 800m
Run 400m (backwards)
2 rounds for time

10:22

Bonus workout!
225lb squat 10x
20 pullups
20 pushups
5 rounds for time

19:06

Wednesday May 26th, 2009

WOD "Tommy V"

21 115lb thrusters
12 15' rope climbs
15 115lb thrusters
9 rope climbs
9 thrusters
6 rope climbs

I made it to the 2nd of the 9 rope climbs then deciced that the burning flesh on my legs did not feel very good and called it quits on this one.

5/21/09 "Nate"

WOD: nate
AMRAP
2 muscle ups
4 hand-stand pushups
8 kettle bell swings

11 rounds in 20 min

NW Regional Qualifier May 16, 2009

There were two events at the qualifier. A strength and an endurance workout. The morning workout was a max deadlift and max shoulder press.

Shoulder press:
1st Attempt: 185 lbs
2nd Attempt: 198 lbs
3rd Attempt: 206 lbs (missed)

Deadlift:
1s1st Attempt: 418 lbs
2nd Attempt: 440 lbs
3rd Attempt: 475 lbs (missed)

WOD: 5 Rounds
3 muscle ups
30 wall ball shots
6 SDHP

I did not finish the workout in 20 min. I had the 6 SDHP left in the final round. I did improve my time from practice though. If I would have finished in 20 min I would have placed 35th place out of 100.

Monday 5/11/09

We found out what the workouts will be on this saturday at the nw regional crossfit qualifier in seattle.

first event:
max deadlift and max overhead strict press.

second event:
3 muscle ups
30 wall ball shots
6 SDHP (135 lbs)

Kenton and I worked on our deadlift and overhead presses first. we pulled 425lbs and pushed 195lbs.

Then we decided to try the second WOD: Kenton was amazing and finished it in about 13min!
I almost died and finished it in 23 min. I have some work to do since they are putting a time limit on this workout of 20 min.

Friday 5/8/09

Today Dan and I made a video of me preparing for the crossfit games next saturday.
Check out the video!

Brick's Prep for the CrossFit Games from dan staton on Vimeo.

5/7/09

We did one of the crossfit qualifier workouts today:
500 m row
30 burpees
165lb push press X 10 reps

4:34

Tuesday 5/5/09

Danny” Hero Workout
AMRAP: 30 box jumps, 20 Push-Press (115/75), & 30 Pull-ups

4 rounds in 22:56

Friday 5/1/09

"Fricken Friday"
Run 800 m (treadmill 7.5mph)

10 OHS (95lbs)
20 double unders
(5 rounds)

Run 800m (7.5mph)

14 min

Thursday 4/30/09

70 Burpees
60 Sit-ups
50 Kettlebell Swings
40 Pullups
30 Handstand Pushups

19:36

Tuesday 4/28/09

Deadlift 70% of max (275lbs) 30 times
Then, 30 burpees. For Time
5:31

Then we ran some lines on the b-ball court.

Saturday 4/25/09

Filthy Fifty
50 of each exercise for time:
Burpees
box jumps
double unders
jumping pullups
kb swings
lunges
WB shots
Push Press 45lbs
situps
pushups

24:13

Friday 4/24/09

Deadlift 225lbs: 21,15,9
KB swings: 30, 20, 10

8:23

Thursday 4/23/09

run 600m
50 back extensions
50 45lb weighted sit ups
3 rounds for time
23:14

Tuesday 4/21/09

Row 500m as fast as you can
max pushups
for 5 rounds

R1
1:43
50 pushups

R2
1:45
50

R3
1:47
50

R4
1:41
50

R5
1:37
60

Rowed 2000m in 8:23
260 pushups

Monday 4/20/09

WOD
12 Burpees
12 pullups
10 Rounds for time!! 26:14

Thursday 4/16/09

WOD
30 wall ball shots
60 Yard walking Lunge
1 Rope Climb
5 rounds for time
19:32

Friday 4/10/09

WOD:
3 rounds of:
10 135lb clean and jerks
15 ring dips
20 53lb kettle bell swings

Finished in 13:25

Wednesday 4/8/09

WOD:
As Many rounds as possible in 20 Min....
40lb overhead 20 yd lunge walk
15 pullups
10 ring pushups

6 rounds

ahh, I actually got sick after this workout.

Tuesday 3/31/09

Had to work out in a hotel today.

jogged 1200 meters at 7mph on treadmill
50 pushups
50 situps
ran 400m at 8.5mph
50 pushups
50 situps
Ran 400m at 8.5 mph
50 pushups
50 situps

Finished in about 22 min

Saturday 3/28/09

EVA!!
Run 800 Meters
30 pullups
30 Kettle bell swings
+++ 5 Rounds! +++

She is the devil! I barely made it through 2 rounds and had my DNF. I just was not feeling the whole workout thing this day.

Wednesday 3/25/09

WOD:
500 m Row then 21 115 lb push press
500 m Row then 18 115 lb push press
500 m Row then 15 115 lb push press
500 m Row then 12 115 lb push press
Finished in 11:02

Monday 3/23/09 Squat Day

WOD:

Overhead Squat: 5,5,5,5,5

Front Squat: 3,3,3,3,3

Back Squat: 1,1,1,1,1

Overhead Squat: 135 lbs, 165, 185, 205, 205

Front Squat: 225lbs, 245, 265, 295

Back Squat: 315lbs, 345, 365, 405, 455

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!!

Friday WOD

5 sets of 5 squats
6 sets of 15 pullups
1500 meter row

squat:
135 x 20
225 x 5
275 x 5
295 x 5
315 x 5

500m row 1:52
1000m row 4:10

Tuesday Food

Today was a rest day so here are some pics we recently took. We are teaching Claire how to deadlift at 6 months!

Food

Breakfast 4p, 2c, 11f

whole wheat tortilla with 3 eggs, 1 oz cheese, 1/2 avocado, salsa

snack 4p, 2c, 11f

whole wheat tortilla with 1 can of tuna and 1/2 avocado

lunch

same as snack

dinner 4p, 2c 11f

mandarin chicken spinach salad

snack 4p, 1c, 11f

1 cup cottage cheese 2 tbsp peanut butter

Monday WOD and Food

WOD

Max Pullups and 500 m row for time 4 rounds

Round 1: 30 pullups, 1:52

Round 2: 20 Pullups, 1:51

Round 3: 15 pullups, 1:50

Round 4: 19 pullups, 1:45

Total: 84 pullups, 7:18

This workout was a Puker, not literally but it hurt!

Food

Breakfast 4p, 2c, 11f

oatmeal, protein, peanut butter

Snack 4p, 2c, 11f

3oz ham

1 string cheese

1 pear

33 almonds

lunch 4p, 2c, 11f

same as snack

snack 4p 2c, 11f

after workout shake

1/2 cup blueberries

1 cup strawberries

27g protein

2 tbsp peanut butter

milk

Dinner 4p, 2c, 11f

taco salad at the Onion restaurant

1 glass of wine

snack 4p, 1c, 11f

1 cup cottage cheese

2 tbsp peanut butter

Saturday WOD, Food, and Sweater Party

WOD
Racquetball for 2 hours. Then....
100 pushups
100 pullups
100 situps
100 air squats
for time
I did not have a timer with me but it took about 17 minutes.

FOOD:

Breakfast 4p, 2c, 11f
1 cup of oatmeal with 27g protein
33 almonds

Post workout shake 4p, 4c, 11 protein
4oz turkey breast
1/4 carbforce drink
33 almonds

Lunch
6 inch oven roated chicken breast subway sandwich
33 almonds

Dinner
bowl of venison chili
2 tbsp peanut butter
jello pudding

Ugly sweater party
Too much wine

(since I didn't have workout pics I posted some pics from our annual sweater party)

Another Snow Friday

The gym was closed again today so here are some snow pictures!

Breakfast 4p, 2c, 11F
whole wheat waffle with protien, peanut butter, sugar free syrup
2 eggs
8oz milk

lunch 4p, 2c, 11F
4 oz roast beef
1 pear
2 tbsp peanut butter

Snack 4P 2c, 11F
4 oz roast beef
1 pear
2 tbsp peanut butter

dinner
6 inch oven roasted chicken breast subway sandwich
2 glasses of wine

snack 3p, 2c 11f
3/4 cup cottage cheese
1/2 cup yogurt
olives
almonds

Thursday Snow day!

The gym was closed today, due to snow, so no workout. I ate the same thing as yesterday. I took the easy road today. I went and bought a snow blower instead making shoveling my workout. Hey, who wants to shovel 26in of snow?? Since I don't have workout pictures here are some snow pics, this is the most snow Spokane has EVER had in 24hrs!

Wednesday - New Zone Ratios

I wanted to talk a little bit about diet today. I have been following the zone diet for about 6 weeks now and have seen my body fat go down and my performance go up. Currently I am eating a pretty level 16 blocks per day. I have been doubling the fat blocks though.

After researching the CrossFit Forums, I have decided to switch it up a little bit. My goal is to Add lean muscle mass, loss body fat, and increase my performance (isn't that what we all want?).

I am going to take in 22 blocks of protein, 11 blocks of carbs, and 66 blocks of fat per day. I am hoping the increase in Protein will help me to build more muscle. The decrease in carbs should cut the fat, and the increase in fat will keep my caloric intake as high as it needs to be (hopefully).

I still want to get the majority of my carbs from vegetables and fruit.

I plan on breaking my meals out as follows:

8am Breakfast: 4blocks protein, 2 blocks Carbs, 11 blocks fat
11am Snack: 3P, 2C, 11F
2pm Lunch: 4P, 2C, 11F
5Pm After workout Snack: 4P, 3C, 11F
7PM Dinner: 4P, 2C, 11F
9:30 Before bed snack: 3P, 1C, 11F

This is what I ate today:
Breakfast 4P, 2C, 11F
-Whole wheat waffle, with 14g protein, 2Tbsp Peanut Butter, sugar free syrup
-2 eggs
-1 glass of milk

Snack 3P, 2C, 11F
-3oz roast beef deli meat
-1 pear
-33 almonds

Lunch 4P, 2C, 11F
-4oz Roast Beef
-1 pear
-33 Almonds

Snack 4P, 2C, 11F
-Whole wheat tortilla with 4 eggs, avocado and olives, salsa

Dinner 4P, 2C, 11F
-4oz petite sirloin steak
-2 cups mixed veggies
-almonds and olives

Before Bed Snack 3P, 1C, 11F
3/4 cup cottage cheese, 2tbsp peanut butter

Tuesday WOD and Food

WOD:
10 overhead squats, 1 Burpee
9 overhead squats, 2 Burpees
8 overhead squats, 3 Burpees
...and so on down to zero using 95 lbs
-Finished in 7:54
Then...
500 M row for time:
1:39
Then.....
Played racquetball for 1.5 hours

Food
Breakfast 4 blocks
-whole wheat waffle with protein, peanut butter, sugar free syrup
-2 eggs
-1/2 pear
-8 oz milk

Lunch 4 blocks
-Whole wheat tortilla with 3 eggs, 1 oz of cheese, 1/2 avocado, salsa, 1/2 cup of black beans

Post workout Shake 2 blocks
-3 strawberries, 1/2 cup blueberries, 14g protein, 8 oz milk, peanut butter

Dinner 4 blocks
-Mandarin Chicken Salad: 4 oz chicken breast, mandarin oranges, 4 cups spinach, 1/2 avocado, 1 can of mushrooms, sunflower seeds, toasted sesame lite dressing
-8 oz milk

Before bed Snack
-1/2 cup cottage cheese
-1 cup Yogurt
-12 almonds

Monday WOD and Food

WOD:
1 hour of racquetball for warmup

30 clean and Jerks (135 lbs) for time.
Finished in 3:01

Dead Lift, Reps: 5,4,3,2,1
225 x 5
315 x 4
385 x 3
I did not finish the 2 and the 1, I was completely hammered from the cleans!!

Food ( I am currently eating 16 blocks per day and 2x as much Rx fat)
Breakfast 4 blocks
-whole wheat waffle with protein, peanut butter, and sugar free syrup
-2 eggs
-1/2 pear
-8 oz of milk
(I think I'm getting in a rut! This breakfast is so fast and easy though!)

Lunch 5 blocks
-Sandwich with whole wheat bread, 1 can of tuna, mayo, 1/2 avocado

-Snack 2 blocks
-Whole Wheat tortilla with 2 eggs, 1/4 avocado, salsa

Dinner: 4ish blocks
-Scramble with 4 eggs, 1oz cheese, 1/2 cup black beans, 1 can of mushrooms, 18 olives
-2 cups of steamed veggies with cheese
-1 Coors lite

Saturday

Saturday was a day off of working out.

Breakfast 4 blocks
4 eggs, 1 can of mushrooms, 1/2 cup black beans, 1/2 avocado
1 piece of whole wheat toast

Lunch 4 blocks
whole wheat waffle with protein, peanut butter, and sugar free syrup
2 eggs
1/2 pear

Snack 2 blocks
2 oz cheese
1 pear
1 tbsp peanut butter

Dinner (at a christmas party)
turkey, stuffed mushrooms, beef, asparagrass and ham
wine
could not find and real carbs so made up for it in the wine department

Friday WOD and Food

WOD: Obstacle Course

20 meter sprint

20 wall ball shots

20 pushups

500 m row

20 meter bear crawl

20 pullups

20 ball slams

20 meter tire drag

1st time: 6:10, 2nd time 5:51

Food

Breakfast 4 blocks

whole wheat waffle with protein, peanut butter, and sugar free syrup

2 eggs

8 oz milk

Lunch 4 blocks

whole wheat tortilla with 3 eggs, 1/2 avocado, salsa

1/2 pear

8 oz milk

Post workout snack 2 blocks

4 strawberries

1/2 cup blueberries

14 grams protein

8 oz milk

Dinner 4 blocks

4 oz chicken, black beans, corn, green beans, onions, garlic, green peppers, tomatoes, tomato puree

24 almonds

Before bed snack 2 blocks

1/2 cup cottage cheese

1 cup yogurt

12 almonds

Thurday WOD and Food

Threllen
21 Thrusters (95lbs)
21 Kettle Bell Swings (55lbs)
15 Pullups
15 Thrusters
21 Kettle Bell Swings
15 Pullups
9 Thrusters
21 Kettle Bell Swings
15 Pullups
Finished in 8:11

This workout was a lung burner. Very similar to Fran.

FOOD:
Breakfast 4 blocks
-whole wheat waffle, with protein, peanut butter
-2 eggs
-1/2 pear
-8 oz milk

Lunch 4 blocks
-whole wheat tortilla with 3 eggs, 1 oz of cheese, 1/2 avocado
-Apple

Post workout shake 2 blocks
-3 strawberries
-1/2 cup blueberries
-14 grams protien
-8 oz milk
-2 tbsp peanut butter

Dinner 4 blocks
-whole wheat waffle with protien and peanut butter
-2 eggs
-1 pear

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

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Wednesday Food

Day off for workouts today..

Breakfast 4 blocks
-whole wheat tortilla, 3 eggs, 1/2 avocado
-1/2 apple
-8oz milk

lunch 4 blocks
-1 can of tuna sandwich with whole wheat bread, mayo, and 1/2 avocado

Snack 2 blocks
-2oz cheese
-1 apple
-12 almonds

Dinner 4 blocks
-Whole wheat tortilla, 2 eggs, 3 oz venison, 1/2 small can of olives
-1 pear

Snack 2 blocks
-1/2 cup cottage cheese
-1 cup of yogurt
-12 almonds

Tuesday WOD and Food

Today's WOD was called the Dumbbell Complex, by Dan Staton
5 X DB Squat
5 X DB Squat Jump
5 X DB Squat Jump Row
5 X DB Squat Hang Clean
5 X DB Thrusters
3 X Burpees
2 Plate pushes
All of that is ONE Set. The workout was 5 sets for time. I used 40lb dumbbells and finished in 16:43.

I also Played Racquetball for 1 hour.

FOOD
Breakfast 4 blocks
-Whole wheat waffle with protien, peanut butter, and sugar free syrup

Lunch - 4 Blocks
-Tuna Sandwich with whole wheat bread, mayo, 1 can of tuna, and avocado
-24 almonds

After Workout Snack 2 blocks
-1 cup strawberries
-1/2 cup blueberries
-1 tbsp peanut butter
-1 scoop protein

Dinner 5 blocks
I thought that since I Played racquetball AND Crossfitted today I deserved some delicious Noodle Express!!
- Whole grain rice, grilled vegetables, and shrimp.
- 8 oz milk
I know I had too much rice and grains today but we were on our way home from the gym and Noodle Express was calling our name SO loud, it was really, really good!

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

Monday WOD and Food

WOD: Shoulder Press, Push Press, Push Jerk....

Reps: 5-4-3-2-1 on each excercise.

ShoulderPress

135 x 5

145 x 4

165 x 3

185 x 2

195 x 1

Push Press

185 x 5
205 x 4

225 x 3
255 x 2
225 x 1

FOOD

Breakfast: 4 Blocks

-Whole wheat waffle, w/ protein, peanut butter and sugar free syrup

-8 oz milk

-1/2 pear

Lunch: 4 Blocks

-3 Eggs in whole wheat tortilla and 1/2 avocado

-1 apple

After Workout Shake: 2 Blocks

-1/2 cup blueberries

-3 strawberries

-1 tbsp peanut butter

-1 scoup of protein

Dinner: 4 blocks

-Taco Salad with: veneson, corn, black beans, spinach, salsa, sour cream, olives, avacado

Before Bed Snack: 2 blocks

-1/2 cup cottage cheese

-1 cup yogurt

-12 almonds

Sunday Workout and Food

I played racquetball for 2.5 hours for my workout today.

Breakfast 2 blocks
1/2 cup cottage cheese
1 cup yogurt
12 almonds

lunch 4 blocks
3 eggs, 1/4 cup black beans, 1/2 avocado in whole wheat tortilla
8 oz milk

Snack 2 blocks
2 eggs, 1/4 avocado, whole wheat tortilla

Dinner 4 blocks
Vegetable Medley: Onions, garlic, green peppers, corn, mushrooms, olives, green beans, kidney beans, salsa, sour cream.
According to Jeff, this meal was, "surprisingly tasty and filling".

Saturday Workout and Food

I was playing in a racquetball tournament for my workout today.

Food.
Breakfast 4 -Blocks
-Whole wheat waffle with protein and peanut butter.
-1/2 pear
-8oz milk

Lunch 4 Blocks
Taco Del mar at the tournament.
-3 chicken, cheese, guacamole tacos

Dinner 4 blocks
-Vegetable surprise: Chicken, onion, kidney beans, green peppers, garlic, green beans, mushrooms, olives, salsa, sour cream.

Dessert
-med cookie dough and Reeses blizzard from DQ

Friday Food and Workout

Workout:
Today I played in a racquetball tournament. I played 6 games (2 matches). I lost the first match in a tie breaker by one point, damn him! I wont the second match in a tie breaker also. No Crossfiting today but I still got my sweat on. They had pizza at the tournament but was not appealing.

Breakfast - 4 blocks
- Same as yesterday

Lunch - 4 blocks
- Same as yesterday

Snack - 2 blocks
- same as yesterday

Dinner - 4 blocks
-Whole wheat waffle with protein and peanut butter
-2 Eggs
- 1/2 a pear
-1 8oz glass of milk

Snack 2 blocks
- 2 oz turkey
- 12 almonds
- 1 pear

Thursday Food

Breakfast - 4 blocks
-2 eggs, 1/4 avocado, whole wheat tortilla
- 1/2 pear
- 8 oz milk

Lunch - 4 blocks
Turkey sandwich w/ whole wheat bread, 4 oz turkey breast, 1/4 avocado

Snack - 2ish blocks
- 2 oz turkey breast
- 1/2 cup cottage cheese
- 1 pear
- 12 almonds

Dinner-4 blocks
-Venison stir fry with, green peppers, green beans, kidney beans, tomato puree, beef stock, onions, garlic, peanut butter

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

Wednesday Food and Workout

WOD

"Roberta"
-1 Rope Climb, 5 Plate Pushes, 10 ball push ups is one round
-Complete as many rounds as you can in 20 minutes.

I finished 10 rounds in 20:34.





Breakfast - 4 blocks
-1 whole wheat waffle with a scoop of protein powder, natural peanut butter, and sugar free syrup -1/2 cup of applesauce -8 0z of skim milk

Lunch: 4 Blocks
I used my trusty magic bullet to make this concoction...
-Whole wheat tortilla with: 4 oz turkey from thanksgiving, 1/4 avocado, 1 tbsp mayo, 1 string cheese
-1 orange


After workout shake: 2 blocks
-strawberries, blueberries, peanut butter, milk, protein powder, L-Glutamine, Creatine

Dinner: 4 blocks
We decided to make a recipe out of the book, Mastering the Zone, by Dr. Barry Sears. We made a big breakfast scramble for dinner because we were getting tired of chicken and vegetables!
-Eggs, onions, garlic, tomato puree, mushrooms, cheese, black beans, avocado. (also called for zucchini but we didn't have any, so we used the black beans)
-8 oz milk

Before bed snack: 2 blocks
-Cottage cheese
-Yogurt
-Peanut Butter

Tuesday Meals

Monday night was a sleepless night! Our little Claire got her six months shots that also included a flu shot. She had a raging fever and was up all night crying. No sleep is my excuse for not working out today.

Breakfast: 4 Blocks
-Whole wheat tortilla with 2 eggs, one oz of cheese, 1/4 avocado.
-1/2 pear
-8 oz milk

Lunch: 4 Blocks
-Whole wheat tortilla, 1 can of tuna, 1/2 can olives, 1/2 of onion, 1tbsp mayo
-1 apple
-12 almonds

Snack: 2 Blocks
-Whole wheat tortilla, 2 oz turkey deli meat, 1 oz cheese, 1/2 avocado

Dinner 4 blocks
-Spaghetti squash with venison spaghetti sauce
-12 almonds

Snack: 2 blocks
-1/2 cup cottage cheese
-1 cup yogurt
-2 tbsp peanut butter

Monday Workout and Food

WOD
40-30-20-10 of each:
-Wall Ball Shots (20 lbs)
-Jumping Pull Ups
-Ball Slams (2o lbs)
Time: 14:31

Then....
3 sets of 3 with 80% max dead lift
3-3-3 with 325 lbs

I'll update my food later, I pretty much ate the same thing as yesterday anyway, lol.