24th Entry (3-17-09)

Breakfast (9:15 AM):
Berry Smoothie (I was in a hurry)
1 1/2 cups Milk
1 1/2 cups frozen Blueberries
1/2 scoop Whey Protein Powder
4 Macadamia Nuts

Snack (12:00 noon):
2 Hard Boiled Eggs (Honk! Marx Bros anyone?) with yolk removed from one egg
3 Macadamia Nuts
1 Honey Crisp Apple

Snack (5:00 PM):
Zone Bar

Workout (@ Team Crossfit Academy in Monrovia):
Nathan Holiday, Coach for the 6:00 PM class
Warmup - row 500m, then 3 rounds of Cindy (5 pullups, 10 pushups, 15 Squats)
Form instruction on Shoulder Press, Push Press & Push Jerk
then the Workout:

Shoulder Press 1-1-1

800m Sprint

Push Press 3-3-3

800m Row

Push Jerk 5-5-5

800m Sprint

It’s a max weight day - Shoulder press: 1 rep, increase, 1 rep, increase, 3rd rep higher or failure. Same for the other two (except set reps increase to 3 and 5 respectively). The failure of shoulder press is starting point for push press. Failure for push press is starting for push jerk. Sprints in between movements and allow 2-3 minutes to recover between sets. So here are my weights:

Shoulder Press: 95 - 105 (FAIL) - 95
Push Press: 95 (3x) - 100 (3x) - 105 (3x)
Push Jerk: 105 (5x) - 115 (5x) - 120 (5x Whoo hoo!)

Brutal workout (I guess I say that every time)

Dinner (7:45 PM):
Sandwich
1 whole wheat Pita (with a chunk torn off to get the carbs just right)
143 g Egg Beaters (scrambled)
1 oz Cheese
27 g Fake Turkey Deli Meat
1 Honey Crisp Apple (153 g exactly right! 2 blocks carbs, sweet)