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