130206 Wednesday- Food

5:45- Bullet Proof Coffee
4 shots espresso

53ml Coconut Milk

2tbsp GrassFed Butter Unsalted

1/2 cup boiling water

-Total Calories: 290

-Total Fat: 31g

-Sat Fat: 22g

-Carbs and protein were less than a gram each

8:15am- Breakfast

6.65oz Aparagus

11.85oz Bottom Round Steak

2tbsp Coconut Oil

-Calories: 863

-Fat: 50
-Sat Fat: 36
-Carbs: 6.65
-Protein: 88

1:00pm- Snack

1 Bag Tonka Bites

1 Can Revel Berry Tea

-Calories: 322

-Fat: 6g

-Sat Fat: 3g

-Carbs: 46g

-Protein: 21g

4:00pm- Post Workout Shake

Calories- 380 Calories

45g SFH Pure Whey

45g Dextrose

5:00pm- Lunch

8oz Bottom Round Steak

18oz Sweet Potato

-Calories: 890

-Fat: 23g

-Sat Fat: 9g

-Carbs: 90g

-Protein: 63g

8:30pm- Dinner
7oz GrassFed Burger
5oz GrassFed Bottom Round Steak
1.5 cups Asparagus
1.5 cups Broccoli
4tbsp Tessemae's Zesty Ranch
1.5 cups Blueberries
-Calories: 756
-Fat: 33g
-Sat Fat: 8g
-Carbs: 35g
-Protein: 65g

Tuesday 130205- Food

5:45am Bullet Proof Coffee

4 shots espresso

53ml Coconut Milk

2tbsp GrassFed Butter Unsalted

1/2 cup boiling water

-Total Calories: 290

-Total Fat: 31g

-Sat Fat: 22g

-Carbs and protein were less than a gram each

8:30am Breakfast

2 Eggs

10oz Ground Beef

3tbsp Ms. Bubbies Relish

4tbsp Tessemae's Hot Sauce

6 Strips of Bacon

1/4 Tangelo

-Calories: 1,570

-Fat: 133g

-Sat Fat: 44g

-Carbs: 4.5g

-Protein: 91g

1:30pm Snack
1 Bag Tonka Bites
1 Can Revel Berry Tea
-Calories: 322
-Fat: 6g
-Sat Fat: 3g
-Carbs: 46g
-Protein: 21g

4:15pm Post Workout Shake
380 Calories
45g SFH Pure Whey
45g Dextrose
15g BCAAs

5:45pm Lunch
6oz of Ground Beef
3.5 cups of Carrot and Sweet Potato Mash
1 Tangelo
-Calories: 851
-Fat: 35g
-Sat Fat: 14g
-Carbs: 80g
-Protein: 30g

8:15pm Dinner
10oz GrassFed Beef Liver
4oz Mushrooms
3 Strips of Bacon
5.5oz Red Bell Peppers
2tbsp Coconut Oil
4tbsp Tessemae's Hot Sauce
1 Tangelo
-Calories: 1,284
-Fat: 84
-Sat Fat: 35
-Carbs: 22
-Protein: 88

Tuesday 130205- Training

BB Gymnastics

1) 7X1 3-Position Clean (low to high), rest 60 sec.

-235#
-255#
-275#x2
-290#x2
-300#

2a) 3X5 Push Press, rest 60 sec.

-215#

2b) 3X5 Pendlay Rows, rest 60 sec.
-255#

Strength

HBBS (based off 130129-425#):
3X5 @ 70%, 300#
3X3 @ 80%, 340#
– rest 2:00 minutes.

Conditioning

2 min Max Distance HS Walk
-then (no rest)-
3 rounds for total reps of:
1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Row for Distance
Rest :30
-then-
2 min Max Distance HS Walk

- 30m on my hands
  Round 1
  23 KBS
  14 BBJ
  595m
  Round 2
  21 KBS
  14 BBJ
  563m
  Round 3
  21 KBS
  14 BBJ
  587m
  25m on my hands

Monday 130204- Training

BB Gymnastics

1) 7X1 3-Position Snatch (low to high), rest 60 sec.

-185#x3, 205#x4
2a) 3X3 Snatch Pulls, rest 60 sec.

-295#
2b) 3X3 Snatch Balance, rest 60 sec.

-205#

Skill/Midline

1a) 3XME Strict HSPU, rest 60 sec.
-10,7,6

Notes: Regionals standard.

1b) 3X15 Reverse Hypers, rest 60 sec.

-225#

Conditioning

12 minute AMRAP of:

5 Power Cleans 165#
10 T2B
15 Wall Ball 24#

- 7 rounds

Monday 130204- Food

5:45am- Bullet Proof Coffee
4 shots espresso

53ml Coconut Milk

2tbsp GrassFed Butter Unsalted

1/2 cup boiling water

-Total Calories: 290

-Total Fat: 31g

-Sat Fat: 22g

-Carbs and protein were less than a gram each

9:15am Breakfast

1/2 Vital Farms Pasture Raised Chicken

6oz GrassFed Ground Beef

-Calories: 436

-Fat: 30.5g

-Sat Fat: 8g

-Protein: 42g

1:30pm C20 Coconut Water

1/2 Can

-Calories: 50

-Carbs: 13g

4:00pm- Post Workout Shake
380 Calories
45g SFH Pure Whey
45g Dextrose
15g BCAA's

5:00pm- Lunch 

10oz Ground Beef

Sweet Potato Smoothie

   -1 can sweet potato puree

   -2.5tbsp Coconut Milk

   -1/2 can C20 Coconut Water

   -8 Strawberries

-Calories: 914

-Fat: 47g

-Sat Fat: 22g

-Carbs: 73.5g

-Protein: 50g

8:15pm- Dinner

12oz GrassFed Sirloin Steak

2.5oz Bone Marrow

1.5 cups Carrot and Sweet Potato Crockpot mash

5oz Kale

3tbsp GrassFed Butter

1 Tangelo

-Calories: 1,667

-Fat: 79g

-Sat Fat: 26g

-Carbs: 53g

-Protein: 78g

Sunday 130203- Food

9:30am Bullet Proof Coffee

4 shots espresso

53ml Coconut Milk

2tbsp GrassFed Butter Unsalted

1/2 cup boiling water

-Total Calories: 290

-Total Fat: 31g

-Sat Fat: 22g

-Carbs and protein were less than a gram each

Breakfast

8oz 80% Ground Beef

5 Eggs

6 Strips of Cured Bacon

2tbsp Coconut Oil

3.5 cups Spinach

-Calories: 1,375

-Fat: 105g

-Sat Fat: 38g

-Carbs:1.27g

-Protein: 92g

4:30pm Lunch
18oz GrassFed Ground Beef
1/2 large Sweet Potato
6oz Blackberries
16oz Coconut Water (C2O)
-Calories: 1,189
-Fat: 102g
-Sat Fat: 42g
-Carbs: 54g
-Protein: 89g

8:30pm Dinner
9oz Ground Beef 80%
3oz Sauteed Mushrooms
2tbsps GrassFed Butter
7 Bacon Wrapped Dates
2tbsps Ms. Bubbies Fermented Relish
2 large Tangelos
-Calories: 1,794
-Fat: 92g
-Sat Fat: 39g
-Carbs: 140g
-Protein: 73g

Saturday 130202- Food

8:00am- Bullet proof coffee

4 shots espresso
53ml Coconut Milk
2tbsp GrassFed Butter Unsalted
1/2 cup boiling water
-Total Calories: 290
-Total Fat: 31g
-Sat Fat: 22g
-Carbs and protein were less than a gram each

Breakfast-

13.5oz GrassFed Ground Beef

2 Pasture Raised Eggs

2tbsps Coconut Oil

5 cups Spinach

-Total Calories: 1,369

-Total Fat: 114g

-Sat Fat: 58g

-Carbs: 2g

-Protien: 79.5g

12:30pm- Bullet Proof Coffee

4 shots espresso

53ml Coconut Milk

2tbsp GrassFed Butter Unsalted

1/2 cup boiling water

-Total Calories: 290

-Total Fat: 31g

-Sat Fat: 22g

-Carbs and protein were less than a gram each

6:30pm Sun Dried Tomato & Spinach Stuffed Chicken

12oz Chicken breast

20oz Drained Sun Dried tomatoes

1oz Fresh Mozzarella

1 cup spinach

4tbsp Tessemae's Hot sauce

-Calories: 466

-Fats: 15g

-Carbs: 6g

-Protein: 78

Side Dishes: 

12  Sauteed Spears Asparagus & 1 oz Mushrooms 

2tbsp GrassFed Butter 

-Calories: 247

-Fat: 22g

-Sat Fat: 14g

-Carbs: 1g

6oz Blueberries

-Calories: 96

-Carbs: 18g

High Country Chai Spice Kombucha

-Calories: 60

-Carbs: 12g

9:45pm 4 Squares of Lindt's 85% Dark Chocolate

-Calories: 210

-Fat: 18g

-Sat Fat: 11g

-Carbs: 9g

-Protein: 5g

1 Liter of Gerolsteiner Mineral Water

11:45pm Bacon Burger

6oz GF Ground Beef

1 strip of Cured Bacon

2Tbsp Tessemae's Hot Sauce

-Calories: 597

-Fat: 45g

-Sat Fat: 15g

-Protein: 45g

2 Paleo Chocolate Chip Cookies

Almond Butter

Coconut Flakes

Coconut Palm Sugar

Semi-Sweet Chocolate Chips

Eggs

Vanilla extract

- Not sure the exact amount in each cookie, but they were delicious

Friday 130201- Training

Tests-

1) 10 minutes to establish a 1rm Push Press.
- 245#, missed 270#

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).
-15 reps

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

-157

4) 10 minutes to establish a 1rm Bench Press.
-345#

5) Row 2k for time.

-6:51

Friday 130201-Food

I've decided that for the next few days or so I'm going to weigh and measure what I eat.  I'm not cutting back on anything I eat.  I just want to know how much of everything I'm putting in my body, so I will be posting my food here in one post and my training in another.

5:45am- Bullet proof coffee
4 shots espresso
53ml Coconut Milk
2tbsp GrassFed Butter Unsalted
1/2 cup boiling water
-Total Calories: 290
-Total Fat: 31g
-Sat Fat: 22g
-Carbs and protein were less than a gram each

7:45- Breakfast
11.8oz GrassFed Ground Beef 80/20
4oz diced mushrooms
2 pasture raised eggs
2tbsp Coconut Oil
4tbsp Tessemae's Hot Sauce
1/2 liter of water
-Total Calories: 1,434
-Protein: 75g
-Carbs: 6g
-Total Fats: 128g
-Sat Fat: 58.6g

1:45- half can of C2O coconut water
-13g carbs

3:45- SFH Protein + Dextose + BCAA's
-Calories: 380_
-45g protein
-45g carbs
-15g BCAA's

4:45- sun dried tomato & spinach stuffed chicken
12oz Chicken breast
20oz Drained Sun Dried tomatoes
1oz Fresh Mozzarella
1 cup spinach
-Calories: 466
-Fats: 15g
-Carbs: 6g
-Protein: 78g

Sweet Potato Shake w/Blueberries
1 can Sweet Potato Purée
1/3 cup Coconut Milk
1 cup Coconut Water
5.5oz Blueberries
-Calories: 535
-Fats: 14g
-Sat Fat: 12g
-Carbs: 95g
-Protein- 5.2g

6:30- Sushi
I will use the exact measurement of a lot (about 5 rolls)
3 small Hot Sakes

Wednesday 130130

BB Gymnastics

5x1 Power Clean + Split Jerk from the box (just above the knee)- work up to a heavy single
- 245#
- 265#
- 275#
- 295#
- 310# Clean, missed the jerk

Strength

5x1 HBBSx2+ 1 Split Jerk- as heavy as possible
- 245#
- 265#
- 285#
- 305#
- 315#

Conditioning

10min EMOM
1 Legless Rope Climb
10 Ring dips

Notes: Maintain legless rope climbs for as long as possible.  When you can no longer make it up the rope legless, continue with rope climbs using a foot lock.

- Made it through 4 rounds legless, and all my ring dips were unbroken sets.

295# Power Clean + Split Jerk

Tuesday 130129

Strength

20 minutes to establish a 1RM HBBS- 425#

Conditioning

5 rounds

15 Double KB thrusters 16kg

12 Toes 2 Bar

9 Box Jumps 24"

-7:49

Boom!

Monday 130128

BB Gymnastics

20 minutes to establish a 1RM Snatch- 260#

Conditioning

2 rounds:

5 Bar Muscle ups

10 deficit HSPU's 6"

15 Box Jumps 30"

20 GHD Situps

25 Burpees

5 Power Snatches 135#

10 Overhead Squats 135#

15 Power Cleans 135#

20 Push Jerks 135#

25 Deadlifts 135#

- 25:34

My back locked up on the second round of barbell movements, making the power cleans, jerks, and deadlifts miserable.

Failed attempt at 270#

Wednesday 130123

BB Gymnastics

5X5 UB Hi-Hang Cleans, rest 75 sec.
-185#
-225#
-245#
-265#x4
-265#

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

Strength/Accessories

1a) 3X5 Snatch First Pulls, rest 45 sec.
-295# for all sets
1b) 3X5 Jumping Good Mornings, rest 45 sec.
-145#
-145#
-165#
1c) 3X5 Split Press, rest 45 sec.
-145#
-145#
-165#

Conditioning

Swim: 4X250m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
-5:11
-5:08
-5:01
-5:05
40 burpee penalty

I felt pretty good today, 2nd day in a row I great sleep and being able to sit outside for a bit and relax.

Nate and I at CrossFit United rocking some sic Clinch Gear shorts

Tuesday 130122

BB Gymnastics

1) 5X5 UB Hi-Hang Snatches, rest 75 sec.
-155#

-175#

-195#

-215#

-225#x4

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

2a) 3X3 5-Step Duck Walk, rest 60 sec.

-135#
2b) 3X5 Snatch Grip Push Press , rest 60 sec.

-205#

-215#

-225#

Strength

HBBS: 3X10, rest 3 full minutes

-255#

-275#

-305#

Should have gone heavier, but I wanted to maintain my speed throughout all ten reps.

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

Conditioning

Partner Workout:
5 rounds per person for total working time of:

4 Power Cleans 260#
8 difficult Deficit HSPU (45# and a 25# Plate)
Row 24 Calories

-24:21

Final Attempt at 5 UB Hi-Hang Snatches- 225#

Monday 130121

BB Gymnastics

1) Snatch:
5X1 @ 80%, 210#
5X1 @ 90%, 240#
8X1 @ 75%, 185#

– rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning

7 minute AMRAP of:
Burpees

-117 burpees

*2012 Open standard.

Snatches felt pretty good, 240# felt pretty light today.  I was suppose to do Clean and Jerk but I tweaked my knee on my first 80% attempt and decided not to push it.  The 12.1 Open workout felt a lot less sucky this time.  I got 4 more reps than I did during the Open, and I wasn't nearly as crushed this time.  

20ft Rope Climbs suck after GHD Situps- OC Throwdown Event #3

Saturday 130119

I didn't have time to get everything in today had to go to work early so I did what I could get through.

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

-255#, barely missed 270#

2) 20 minutes to establish a 1RM Clean & Jerk.

-300#, made a huge jump to 335# and missed horribly

Friday 130118

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
- 275#+ green band

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
- 285#/300#/315#

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.
-75#/85#/90#

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

1) With a 10 minute clock…

5 minute AMRAP of:
KB Snatches 24/16kg

-then (no rest)-
Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:
KB Snatches 24/16kg

-then (no rest)-
Run 400m

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

-136-64= 200 total KB snatches

I'm Back- Wednesday 130116

Since I just got back from competing at the OC Throwdown this weekend, and this is my first training day back I went about 75% on everything just to get myself moving.

BB Gymnastics

EMOM for 7 minutes (8 sets): 

1 Power Snatch + 3 Heaving Snatch Balances –  155#

Strength

1a) 5X3 Flat-Footed Clean Pulls –  245#

1b) 5X3 Pendlay Rows – 245#

1c) 5X3 Split Press – 135#

Conditioning

Run: 4X440m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

     - 1:41/1:38/1:36/1:38

Felt pretty good today, finally feeling like my CNS has recovered from the Outlaw Open.