fight gone bad

194.5 awakening 20 OZ WATER, YOGURT, PLATINUM, ALMONDS, 195.0

CFE Intervals 6:3, 4:2, 3:1.5, 2:1, 45:22, 30:15, 20:10, 10 doneWith Oliver Napping in Bob stroller

with HR monitor/gps

.68, .54, .36, .13, .11 miles total 3.2miles with w/u and rest walking HR high 171, avg during interval 150

BANANNA, NECTARINE, EGG, PLATINUM, WATER??

I'll try for naptime with OLlie

WEDNESDAY 081231

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Subs: 8lb medball, 80lb Sumo, Teleturn jump lunge with Overhead medball, 80lb pushpress, inverted push-up/row bb handles  Round 1=60 reps, 2=90 reps 3=70 reps, with HR monitor/GPS 154bpm avg 170 max total= 220reps

Sushi Arigato tonight.  Dog hungry woke up olliemaxx from nappy time with mommy during fight gone bad, maybe they heard the SDLHP clanking

WOKE UP TOO LATE FROM nAP we had to go to Ahi, real good, 7 rolls, beer, saki, oliver made mess of avo roll, seaweed salad, tofu, edamame, all over floor.  Awesome Hawaiian Shrimp

Real full now

196.5 to bed

teasing end of year goal.

196.5 awakening
couldn't get to sleep but slept in till7:30, 3egg whites one yolk, almonds, avocado.

195.0 lunch time

CFE: "tempo" 30 min loop of SanAntonioCreek trail RPE 10-15 after CFWU

Pumkin Soup prime rib/ bananna/ pinenuts 197.0 after lunch

Almonds/ Pine nuts snack

197.0 to bed

pushes

MONDAY 081229

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

CFWU

Shldr. Press 100-120-140fail-130-135 = 485

Push Prs. 135x3-135x3-135x3-120x3-120x3 = 1935

PushJrk 120*5-120*5-120*5-120*5-120*5 = 3000

total = 5420lbs no rack pwr clean from ground 

195.5lb/33M/CF dob: 11/2008

196.5 @ 8am
IF'ed break-fast:
4 almonds, teaspoon yogurt, 4 cups of coffee

Lunch 1 pm, Yogurt/tuna/mayo/pickle/coffee/1/4 slice pear

snack@4 two handfuls of pinenuts/ shernoff Date

modified "Michael" met-con

300 rpm 10% grade elliptical 60 rpm level 7 resistance

30 sit ups

30 superman (swiss ball/foam roll)

3 rounds 23 min.  5 + min for elliptical q round, than su/super

198.5 pre water bedtime

huge avocado, 2 dates, 8oz Heineken, almonds, pepitos, smoked salmon

dinner.

mini IF no break-"fast" tomorrow, coffee, no cream?

Goals Dream Goal:

1stplace SeaOtter Clyde Sport April 2009- - intermediate

1st sprint Triathlon- medium long Aug/Sept 2009

Long term: Never over 203.5 (205 on my scale)

195 new year 09 short

shorter: decrease Glycemic Index

shortest: sleep well, exercise, be happy

flatted front stans yesterday.  Will run as tubed until new comes in.

Fried green tomato sweet potato fries turkey salsa

made oliver some yogurt mix, he wont nap.
big prime rib and egg breakfast.
11am= 199.0
I'll try Michael later,
maybe substitute supermans for backextensions. Re-clock distance to arrow on Cat Oaks. check if it is over.25

Jesusita with JJ & John 3-5pm after work

200.5 to bed, ate a bunch of chocolate

dd 3 rounds of wod; 

30# dl, thruster, sumo high pull, hang p clean, than tele box jumps 20 min total after wu @ 7am

4:15 at inspiration point.

198.5 awake, 197.0 after bathroom

found out my scale is weighing 1% light and my barbell is 15 lbs light.

So 195 low is probably 197 or 195.5.  Take 15 lbs of  all lifts with barbell

"Eva"

198 awakening

Plat. Yogurt/4blackberry

Modified Eva: 4 rounds for time:

800m

1.25 pood KB swing= 20Kg=44lb x 20 reps

20 pull-ups (all broken sets) first close 18-2

time= 35:02 no grip strength left

POM, pinenuts, platinum, blackberries

Dinner: big steak, big salad, broccli

198.5 bed

195.0 Awakening

1 whole large Avo, 3 slice sausage, pumpkin seeds ,platinum granular 1 mouthful, 10 oz pom

Luz no showed again, guess she found a better offer. Called Tiff and said, "it's not you it's me."

11:15 snack.  Almonds, 4 chocolate toffee, 2 giradelli rasperry, platinum blueberry bar

leftover Cashew rice chicken Lunch 1pm, 1 sausage slice, 5 blackberrys, satsuma, Pom 4 oz

Made brussel, squash-orange, pork sausage, carrot slow cooker huge portion for dinner. had olivers sweet potato too.

2 toffee, pumpkin seeds, blackberries.

Goal, specialization order, plan for winning Clydes Sport @ Otter.  Get better @ swimming. Ocean sprint tri.

199.0

12 rnds. ''Cindy" as prescribed

12 rnds. ''Cindy" as prescribed 20 minutes push ups weak point, 4 broken sets of pushups.

197.5lb preworkout, Beck's dark for reward in hot tub.

Happy Chanukka!

Yummy Chaunakka dinner, Potato Latkas, green bean, chicken, applesauce, pom, blueberries

Pistachio

Sunday at Grandma's

made some eggs, light low GI toast, smart spread, Avocado for breakfast in bed, Family watching the Reader, WarmUp with Oliver.
Cross-Fit Endurance: Walk/ Jog to Park Capri, Interval @12-15RPE to Bellagio/ 5 min, good pose felt good, rest, back in 4:55, rest calves are tight bro stretch, 4:50 on pavement smooth, walk back. Jog back up from park capri to park belmonte 32 minutes out total. 2 great intervals, 2 so so. Great temperature to run- Crisp.

Other half of avo for lunch, pistachios, and blueberries recovery.

Cindy for Tonight?

John's

Had 4 tamales, 2 appletini's, 2 beers, 6 crab cakes&wasabi mayo.

1.7 mi treadmill, two 600's @ 6min pace, impossible to pose? @1.5% grade, had a roll throught heel to stay at pace.

205.5 clothed without shoes on John's scale. Tamales were really good. Beck's dark is good too.

Date

Nuts

Snack

Snacked on pear

200.0 after wine/toffee binge. big head ache/stomach ache.
Yogurt, pom juice, platinum, walk halfway with bob and Ollie to bridge to nowhere.
Coffee with creamer.
see if I can work in Treadmill 800 late night?

198.5 awakeing

steak, avo, blueberry breakfast

10min warm up

For time: (subs)= 19min
50 Box jump, 24 inch box (15 retaining wall hi-jump 15 trampoline jump)
50 Jumping pull-ups (30)
50 Kettlebell swings, 1 pood (30- 44lb)
Walking Lunge, 50 steps (30)
50 Knees to elbows (10, 10hangkneeraise, 10 ring knee raises)
50 Push press, 45 pounds (21,9)
50 Back extensions (30 supermans)
50 Wall ball shots, 20 pound ball (25lbDB russian twists)
50 Burpees (20)
50 Double unders (30 singles, 5 du)

199.5 post work out

lunch: lamb, veggies

Dinner: blueberries, salmon, pomegranate, yogurt, platinum

dessert: 10 toffee/chocolates, 1 bottle red wine

Hill Climb TT OSM

198.5 awake, cold water, platinum granular.

no to breif WU, 11min spin ouch to base of OSM. 23:43 brige to sign 08/02/08=23.35 PR(w/SteveSilva)!

water from front yard pre bridge. 25? posts. So really close to PR for no WU, supercold, extra windy, morning after 1.75 miles of running 16 earlier, no breakfast.

45 deg. Platinum and acai juice. recovery

199

mama's veg/egg/chorizo/ tortilla

coffeeX3 tr coffemate

hot water

Chicken, pinapple, cashew, rice dinner Mom made.

199.5

bakers chocolate 4 toffee, acai juice blueberries.

to bed:199.5

so rough estimate is 285-317 watts over 20 minutes, or power to weight ratio of 3.3 which is listed as third tier CAT 4.

UCSB off Christmas babysit oliver errand day

200? awakening 

Egg breakfast platinum x 3 scoop through day-

Morning Endurance hill repeat substitute; 11 min wu, 1 min on bike spin

Tabata 20:10 90rpm@ big ring 2nd cog. x 5min

total 3 miles.

Oliver to Dr. Erbe fever down, little stomach virus?

brought wine to Anna, cant ship from usps, took to UPS 20 to Atlanta remodel eye clinician, quizno salad chicken add guac,

evening: WOD: 11min wu 113bpm

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

 subs: 

.3mi, c 5 knee up pull-ups (ouch these are so isolated on the lats), 10 goodmornings with 35# plate held on back

.43 mi c 20 airsqt open space sunset shows lit up snow dusted peaks 154bpm

.43i c 5 knee up pull-ups, 10 goodmorning 35#plate on back

.29mi 15 kipping pu, 10 arms up goodmorning no weigh

.24 mi 1:40 (felt like I was going faster) with WU 33 min javg hr 140 max 178

198.5 post afternoon work out.

lamb chops x 2, salad, blueberries, acai juice, pomegranate seeds, brussel sprout, butternut squash, almonds, oversize portions, but all nutrient dense, low gi, full.

to bed: 200.0

back to work Tuesday

206 awakening
203 lunchtime, little platinum
split jerk 1-1-1-1-1-1-1, had no stand so power cleaned up.
95-115-135-185f-185f-155-165-175-185f-185f

IFing a bit today

habit chicken cob salad dinner, avocado, cheese, vinegrette

Monday

box of wheatthins bottle of wine late night after steak and chicken.
Oliver feverish

Five rounds for time of: 275 pound Deadlift, 5 reps 10 Burpees
scaled to 255 DL. 9 minutes, not to much jump in the burpees, Albie timed.

Sunday

205 awakening. Rest Day. Eye Exam for Spencer. Jeanines, shared scramble tiff nad ollie. Salmon dinner, brussel sprouts, salad, ALbie came over.

chritmas party

197.5 awakening



cold out, 10K rx'ed, did one lap around block 40min pose jogged to cieniguetas, back around and up ES walking

199.5 after toast, two egg whites, blueberries, yogurt, coffee, soymilk.

two green teas

SCD half sandwich turkey, avo, tomato, lettuce, deli mustard, one caramel brownie, one mint chocholate cookie.

Home early, warm-up, San Antonio Creek on new SS set up. non driveside pulled forward driveside rubbing against frame.

200.0 after. Took two avantrx. 4pm party. Guac and Chips galore, Guac and more chips and salsa. Salmon, Veggies. 1 margarita, 5 beers dark. 6 choclit chip cookies. Home box of wheat thins. Probably a 7 lb binge.

Friday

slept in 7:54

mamas eggwhite veggie scramble

198.5 awakeing- urinate 197.5?

FRIDAY 081212

Three rounds for time of:
24" Box jump, 50 reps (gardenwall/trampoline/bbqwall x 30
185 pound Deadlift, 21 reps - (20/10-10/5midedgrpcurl dead hangs Pullups
30 Pull-(165 pound Deadliftx12)

14:10

pepitos/apple/chickenbreast deli meat

little orange/ pepitos/ little pear/ caramelx2, 2 mint chocholte cookies.

great dinner, big steak, big avocado salad, tomatoes, vinegrette, carmel brownie, asparagus

198.5 going to bed

"meeting day"

199.5 awakening. Oatmeal/pepitas/walnut oil breakfast. Two county openspace hill repeats, right knee felt tight and sore.
Avantrx 10am. tiff's leftovers lunch, SCD turkey.
filled out invite to NC INSPIRE speakers board

halibut leftovers from Cava- veggies- one carmel brownie, one carmel @ work too.

"Nasty Girls"

3 rounds for time of:
50 Squats-

sub 25
7 Muscle-ups-

4jumping 4 pullups
sub 95 pound Hang power cleans, 10 reps

slow and tired

bed 201

didn't make the endurance last night. some christmas calenders prep. Oliver woke up a lot.

198.5 awakening

Rode some 1-1-1-1-1-off-on intervals to work on Cat Oaks. about .4mi/interval

had some sugary "whole grain O's" for breakfast with fiber one and pepitas, walnut oil.

had some Freebirds for lunch. Side meat=3.95 chicken, 1.55-guac.

Ran x fit endurance. Was 60 minute TT. Did two TT's after some modified X-fit/men's health W/U.
1mile run: 6:43. 11 seconds off PR from Sophomore year HighSchool 1991 pre femur/acl/ankle/etc
3 min recovery than:
400m run: 1:15 ties PR from 1991 and 1985 5th and 10th grade.
I think I could PR some more with a bit more pose in mile, and a bit more second 100 in 400m and a bit more jogging/sprint warm up. didn't do to much run warm up more calestenics.
Happy with times. Will pull times down from email from last two months to compare soon.

real hungry for dinner ate some apple/cashews/ snack. Takenoya Albacore/ salmonbox/ rice/ seaweed salad/ Orion beer. came home sharon brownies, 202 to sleep.

feel horrible after carb fest last night.

202 to wake, little yo baby yogurt

8:30 annie scaled 25-20d/u15-10-5 and foam roll sit ups

nuts and seeds lunch homestead tomato

transfer wine to DW @ 1:30 5 cases, 3 new, 2 old Art Sevtap. Smells sulfur in new. Should dissapate in 3 days. The Sav Blanc looks and taste a lot better, so got a bottle.

Labels looks decent.

try to do endurance wo tonight?

will see.

Luz cometh day 2

199.0 awakening.  Put gate across entry room last night.  going shopping for food.

Luz esta Mal, no vino.

Art came to label, bringing tomorrow.

2egg, salad, nuts adn seeds, salmon seaweed salad, late night blitz on sweets candies carbs everything

203 to bed

clean and jerk 1-1-1-1-1

burg w/u: 45-65-70-120-135-135-135

202 awakening, do some mini IF, Christmas decorating, OUt to Eladios parade of lights. drunken shrimp, halibut.

3 rounds 15 pull/u, 15p/u, 15 goodmornings c 45#, 15 foam roll sit ups 10 min.

Jesusita

New handlebars, Sam, JJ, John, 4 sunsets, off the nose.  left house @ 3:30.  Met Sam at Tunnell.  Christmas tree shopping after dinner at JR.  Three meat BBQ plate.  197.5 after ride.  203.5 after dinner/bedtime.  Pork pulled, tritip, chicken, brisket, sweet potato fries. onion rings, two firestones.  Cocktail at home, 4 godivas, nuts, p.

198.5 awakening
Mama's eggwhite, veggie no tortilla.
See's Chocolate for lunch.
Ham's glutes sore.

198.5 awakening

Mama's eggwhite, veggie no tortilla.

See's Chocolate for lunch.

Ham's glutes sore.

Friday Holiday Parade St. Street

200.0 lb awakening
huge breakfast burrito from Mama's chorizo, eggs, vegetables, tortilla.
platinum, fruit, nuts, pom juice for lunch
tried to do some muscle up practice with feet down and with jumping into them. too hard. Maybe should upgrade to some gymnast rings?? found holiday deal for 50 on internet
Worked the OHS with barbell and dowel. Need a heel raise to pull it off or even with active shoulders start to tip forward in upper body and loose control of weight at hack squat height.
Anyway ended up with about 3 sets of pull ups, about 5 sets of varying weighted/OHS/Air squats. Than did two county intervals with 44#KB in child seat. Need new rear tire for communter.
201.5 after lunch.
Try to do Jes tomorrow.
hung out infront of chiken litte, with Matt, Greg, Dan etc. Matt going to do PFA for Navy in SD. he can do 90 push ups two minutes.
no dinner, just some fruit/nuts/platinum. Rode bike to parade. oliver fell asleep in starbucks.
200.5 bedtimes

cheated a bit

Holiday gift baskets arrive at office. Chocolate delights. 2 truffles. 1 chocolate square. hz Kiss. Spoke on OSD. Salad, no pizza lunch. cookie persimmon veggie pepito dinner dried fruits

199.5 awakening

5 round 50# db lunge walk/ sub. 44lb KB swing for: 7min: 30 sec after W/U

Oops it was supposed to be 1 -50#db held at chest of above head. Oh well.

199.5 awakening

blackberries, platinum, yogurt/platinum, pepitos, lambchop-lunch, leftoverveggies.
endurance: warmup, 8*200m-90sec "recovery intervals" pose run
tonight Fran?

8min30s with 70#thrusters21-15-9, and 11/10, 10/5, 6/3 pull ups.

Nanny 1st day

200.5 awakening. ride planned for 9:30, pick up Luz @9@ Calle Real and El Sueno. Baby vegetables from Oliver breakfast. Egg. Platinum, tried to do LP/connector with Sam, deraileur ate up, came back did SS on San Antonio Creek tr. Nuts/ shopping, drop off Luz. Made dinner Brussel Sprouts, fennell, turnip, parsnip, orange roughy. Picked up Oly Weight from Play-it again and jump rope, 44lb# Kettlebell.$290

Night work out@10pm ShoulderPress= no rack, power clean up. 45x5, 65x5, 70x5, 120x2, 130x1