Thursday (Recovery Day)

Breakfast:
1 cup Oatmeal
1 scoop Whey Protein Powder
21 g Almond Butter
mix it all together and eat with
1 Navel Orange
1 Gala Apple
Coffee

Lunch (4:30 PM):
3 Eggs, 1 Egg White, scrambled
1/2 cup Salsa
1/2 Avocado
1 Navel Orange
1 Gala Apple

Snack (9:00 PM):
2 oz. Raw Milk Cheddar Cheese
1 Navel Orange
6 Almonds
Water

Dinner (11:30 PM):
1 Salmon Patty
2 cups Broccoli, steamed
1 oz Raw Milk Cheddar Cheese
1 big glass OJ

Wednesday (Running, Running, & More Running)

Breakfast (9:30):
3 Eggs, 1 Egg White, scrambled
1/2 cup Salsa
1/2 Avocado
1 Navel Orange

Workout:
Bobby Morse (an old high school friend) and I went down to the local track and did the following workout:

THE Kenyan

After a SIGNIFICANT Warm-up

Break down into Teams of 2 (You need to be of similar fitness abilities)

Complete The Following…

10 X 200m Sprints
Rest 3 Minutes

6 X 400m Sprints
Rest 3 Minutes

4 x 800m Sprints
Collapse

The total number of sprints (10, 6, and 4) is broken up between the two team members. The only rest allowed outside of the rest interval is the time it takes for your Teammate to run the prescribed distance. All distances are MAX EFFORT…

Postworkout Smoothie:
1 cup water
30 g Protein Powder
2 cups frozen Berries
20 g Almond Butter

Tuesday (Elizabeth)

Breakfast (10:30 AM):
Smoothie
1 cup water
30 g Whey Protein Powder
2 cups frozen Blueberries
21 g Almond Butter

Lunch (3:00 PM):
6 oz Canned Salmon
1/2 Avocado
1 Navel Orange
1 Gala Apple

Off to Crossfit. Gonna try some cleans, but will keep an eye on my sore shoulder.

Workout:

Warmup:

Run a small block loop (600 meters)
Burgener Warmup, then the Workout:

BENCHMARK WOD: ELIZABETH

21-15-9 reps of:

Cleans (M-135, although I scaled it down to 95 lbs.)
Ring Dips

*Cleans MUST be FULL SQUAT CLEANS

Monday (Reverse Jackie)

Breakfast at the Ferber's (Bay Area), then drive 6 hours down to L.A.

Off to Crossfit almost immediately after getting back.

Workout:

Warmup:
Small Block Loop (600 meters) carrying a light Kettlebell. At each corner of the loop we had to do 10 Kettlebell swings. Then the Workout:

REVERSE JACKIE

30 Pull Ups
50 Squat Thrusters @ 45lbs
1000m Row

My time: 11:42 (the last time I did regular Jackie my time was 14:09)

Experiencing a little shoulder pain. Gotta keep an eye on that for sure.

Here's a link to my blog entry the last time I did Jackie. Click here (there's a video of Jackie too).

Saturday

On the road. Real tough to adhere to diet/exercise. Also difficult to log it using iPhone.

Breakfast
Omelet with apples banana & peanut butter.

Snack
Muscle Milk protein drink
Navel Orange

Thursday (Recovery Day)

Resting Heart Rate: 48ish

Breakfast (10:45 AM):
4 eggs, scrambled
1/2 Cantaloupe
1/2 Avocado
3/4 cup OJ
Coffee

Lunch (3:30 PM):
2 6" Corn Tortillas
1 can Tuna (in water)
155 g Snap Peas
15 g Macadamia Nuts
Water

Wednesday (Squats - Pullups - Clean & Push Jerk)

Breakfast:
4 eggs, scrambled
1 Navel Orange
1 Fuji Apple
1/2 Avocado
Coffee

Snack:
Zone Bar

Workout:

Again at 24 Hr Fitness (Meh):

6 ROUNDS FOR TIME OF:

30 Air Squats
10 Chest To Bar Pull Ups
5 Power Cleans/Anyway Overhead (M-155/W-105)

I'll probably have to scale the Clean & Jerks (maybe down to 115, we'll see)....here goes.

Yep, had to scale down to 115, and had to do jumping pullups to chest also. I tried to kip up to my chest and actually succeeded the first couple times, but couldn't get more. So I was faced with the decision of either just doing chin over bar pullups or jumping chest to bar. I chose jumping chest to bar. That combined with the 30 Air Squats and the Clean and Push-Jerks was killer. I was drenched with sweat by the end....

Tuesday (2K Row - Wall Balls - Box Jumps)

Breakfast (9:00 AM):
2 Eggs - 2 Egg Whites, scrambled
1/2 cup Peach-Pineapple Salsa
1/2 Avocado
1 Navel Orange
Coffee

Had to workout at 24 Hr Fitness today. Heaviest Med Ball they had was only 10 lbs. Still this workout kicked me square in the cajones....

2000m Row
Followed Immediately By 6 Rounds Of:
20 Box Jumps/Step-ups
(Full Hip Ext. ON BOX before leaving)
10 Wall Balls
(No Butt-Ball, Full Depth, Must Catch The Ball On Its Return To Earth)

My time: 21:19

Post-workout Smoothie:

1 cup H20
30 g Whey Protein Powder
2 cups frozen Blueberries
20 g Almond Butter

Monday (Cindy)

Breakfast (9:00 AM):
1/2 cup Oatmeal
30 g Whey Protein Powder
Macadamia Nuts
Coffee

Snack (2:30 PM):
2 Hard Boiled Eggs
166 g Stir Fried Asparagus
1/2 Avocado
1 cup Raw Organic Milk

Workout (TCFA, Monrovia):
Coach: Vanessa

Benchmark WOD: Cindy

AMRAP (As Many Rounds As Possible)In 20 Minutes Of:

5 Pull-ups
10 Push-ups
15 Squats

I did this workout 10 days ago & was pleased that I got 11 rounds. Today I got 12 rounds...especially hard-won rounds too in this heat (90+ degrees).

Post Workout Snack:
I mixed up a recovery drink ala Loren Cordain's Paleo Diet For Athletes recipe:
20 oz. Orange Juice
1/2 cup frozen Blueberries
1/2 cup frozen Raspberries
3 Tbsp Protein Powder
Salt

Dinner (8:30 PM):
1 Salmon Patty
1 Navel Orange
1 Fuji Apple
1 cup Raw Spinach
16 g Raw Walnuts
9 g Raw Milk New Zealand Cheddar Cheese
Water

Sunday (Recovery Day)

Breakfast (10:00 AM):
2 Eggs - 2 Egg Whites, scrambled
1/2 cup Peach - Pineapple Salsa
1/2 Avocado
1 Fuji Apple

They had a free brunch where I was playing, so I had:
1 Eggs Benedict (with Salmon, removed the muffin)
some Grapes and Strawberries
1 slice of cheese

Lunch (3:00 PM):
Smoothie
2 cups Raw Organic Milk
1 cup frozen Blueberries
1/2 cup frozen Raspberries
2 Tbsp Whey Protein Powder
a few Macadamia Nuts

Snack:
Zone Bar

Snack:
1 Navel Orange
2 Hard Boiled Eggs
a few Almonds

Saturday (Crossfit SoCal Regional Qualifiers)

Breakfast (8:30 AM):
1/2 cup Oatmeal
30 g Whey Protein Powder
26 g Macadamia Nuts

I drove down to Irvine early this morning to watch the Crossfit Southern California Regional Qualifier. 5 athletes from TCFA Monrovia are competing today and tomorrow (Nathan H, Johnny D, David T, Sarah and Katie). It was pretty fun, interesting too. Nathan did well finishing in or near the top 10 (out of 72 of the Men's competition), and Sarah finished 7th. The top 6 Women and Men go on to compete in the Crossfit Games this year, so, depending on how she does tomorrow, she might get to compete in the Show this year. There were some real monsters there. Here's the workouts they did:

Workout #1

6 Rounds for time of:
30 Air Squats
10 Chest to Bar Pull Ups
5 Power Cleans + Anyway Overhead (Press, Push Press, Push Jerk (seemed to be the favorite), Split Jerk, Squat Thruster) (Men-155#, Women-105#)

Oh yeah…In SAND

This heat consisted of a 25 minute period in which they had to complete the workout.

(Nathan's time was 14 something, David T's was 19 something, and Johnny D's was 23 something)

Workout #2

3 Rounds for time of:
450m Sprint (Gravel Trail)
30 Overhead Squats(M-95, W-65)

There was a 20 minute period in which they had to complete this workout.

(Nathan's time was 10 something, Johnny D's was about 13 minutes, and David T's was 19:39 something.)

Workout #3

Will be announced on Saturday afternoon. And they did, and here it is:

2000 meter Row
6 rounds of:
20 Wall Balls (Men with a 20 lb. Medicine Ball to a 12 ft. high (!) line, Women with a 12 lb. ball to a 10 ft. high line)
20 Box Jumps

Good luck tomorrow.

Anyway, I took down a couple snacks:

a Zone Bar (11:00 AM)









and

2 slices of fake deli Turkey
1 Navel Orange
.6 oz Raw Milk New Zealand Cheddar

That turned out to not be enough as I was there until about 4:45 or so. So I bought a bottled Water and 2 Hard Boiled Eggs (total cost $2.00, not bad).

Dinner:

6 oz. baked Salmon &
Smoothie -
1 cup water
1 cup frozen Blueberries
1 cup frozen raspberries
21 g Almond Butter

Friday (Squats - Press - Clean - Row)

Breakfast (9:30 AM):
Smoothie (again)
1 cup Water
1 cup Raspberries
1 cup Blueberries
30 g Whey Protein Powder
21 g Almond Butter
Coffee

Lunch (1:34 PM):
6 oz Canned Salmon
1/2 Avocado
(mixed the Salmon & Avocado together thoroughly)
3 cups Spinach
1 Fuji Apple
Water

Pre-workout Snack (4:30 PM):
Zone Bar

Workout (TCFA, Monrovia):

Warmup: DROM (Dynamic Range Of Motion) and 10 pullups.

Today I'm starting a new phase in my Crossfit strategy. Instead of using Friday's Happy Hour to try and get a PR (Personal Record, I think), I'm going to devote this one day a week to getting strong ala Mark Rippetoe's "Starting Strength" book. So today my workout was (thanks to my pal Josh Bratton for this btw):

Back Squat - 3 set of 5 reps @ 125 lbs, & the last set you're supposed to go to failure, so I went until my 8th rep, which is when my form started to get pretty shaky.

Shoulder Press - 3 set of 8 reps @ 75 lbs (last set I went to 10 reps)

Power Clean - 3 sets of 5 reps @ 95 lbs (the last set I went to 20 reps. The weight was light because the Power Clean is such a complex lift involving many different joints and phases and pulls, I just wanted to work on the form without the weight being an issue. Hence the last set went to 20 reps, and I probably could have gone further).

Row 250 meters - go all out for time. I did it in 49 seconds.

Post-workout snack (6:00 PM):
Zone Bar

Thursday

Breakfast (10:00 AM):
2 Eggs & 2 Egg Whites, scrambled
1/2 cup Peach-Pineapple Salsa
1/2 Avocado
1 Navel Orange
1 Fuji Apple
Coffee
Water
Supplements

Pre-workout Snack (4:15 PM):
Zone Bar

Workout (TCFA, Monrovia):
Coach: Vanessa 5:00 Class

Warmup: Run 1/2 mile

Skills & Drills : Burgener Warmup

Workout:

“GRACE”

FOR TIME:

30 Clean and Jerks (M-135/W-95)

I scaled it down to 115 lbs and did it in 10:00 exactly.

Cooldown: Lay on ground and hyperventilate, then I did 10 pullups.

Wednesday (Row - Pullups - Pushups - Box Jumps - Situps)

Breakfast (8:45 AM):
Smoothie
1 cup Water
30 g Whey Protein Powder
1 cup frozen Blueberries
1 cup frozen Strawberries
15 g Macadamia Nuts

Workout (TCFA, Monrovia):
11:00 class, Coach: Eric

“JACKSTER”

1000m Row
30 Pull Ups
40 Push Ups
50 Box Jumps
60 Sit ups

My time: 16:15

Post-workout snack (12:00 PM):
Zone Bar

Lunch (1:00 PM):
1 cup Lowfat Yogurt
16 g Raw Sunflower Seeds
1 Hard Boiled Egg
1 Fuji Apple

Snack (4:30 PM):
2 Hard Boiled Eggs (Honk!)
1 Navel Orange
8 Raw Walnuts

Tuesday (Recovery Day)

Breakfast was a scratch, as Mark Ferber called & woke me up to say his flight leaves 3 hours earlier than he thought. So I raced out the door, scarfing only a cup of milk and a Zone Bar.

Lunch (4:00 PM)
Smoothie
1 cup Water
30 g Whey Protein Powder
1 cup frozen Raspberries
1 cup frozen Blueberries
20 g Almond Butter

Snack (on first break, 7:05 PM):
2 Hard Boiled Eggs
1 Navel Orange
8 g Macadamia Nuts

Monday (Dead Lift - Push Ups - Box Jumps)

Breakfast (10:30 AM):
Smoothie
1 cup Water
30 g Whey Protein Powder
2 cups frozen Blueberries
15 g Macadamia Nuts (about 13)

Lunch (3:00 PM):
112 g Canned Salmon
85 g Snap Peas
1 Fuji Apple
1 Navel Orange
12 Almonds

Workout (TCFA, Monrovia):

“Pimp Status”

10 ROUNDS FOR TIME OF:

5 Deadlifts 225 lbs
5 Push Ups
5 Box Jumps

Killed my back!! My time was 25:38.

Post Workout Snack (6:15 PM):
Zone Bar

Dinner (8:30 PM):
3 Eggs, scrambled
1/2 cup Peach-Pineapple Salsa
1 oz shredded Cheddar Cheese
1 Fuji Apple
Coffee

Sunday (Recovery Day)

Breakfast (10:30 AM):
2 Eggs, scrambled
1 cup Raw Organic Skim Milk
1 Fuji Apple
Coffee

Only a 3 block Breakfast, as I'm heading out to my folks' place for lunch at 12:30.

Saturday (Row - Run)

Brunch (11:30 AM):
Smoothie
1 cup Raw Organic Skim Milk
30 g Whey Protein Powder
1 cup Frozen Strawberries
1/2 cup Frozen Blueberries
1/2 cup Frozen Raspberries
15 g Macadamia Nuts (about 13 Macadamia Nuts)

Went to Globo-Gym (24 Hr Fitness) and did the following workout:

4 rounds of:

Row 500 meters
Run 1/4 mile

Coffee (1:45 PM)

Lunch (3:30 PM):
Went out to eat with Ryan. Ate:
Baby Green Salad (Blue Cheese, Cranberries, Pecans, Balsamic Dressing)
I picked out most of the Pecans as they were candied.

Snack (5:00 PM):
1 Navel Orange
1 Hard Boiled Egg
A few Almonds

Snack:
Zone Bar

Dinner (10:00 PM):
2 Soy Chicken Patties
1 cup Raw Organic Skim Milk

Snack (12:00 AM):
85 g Broccoli Florets
2 Soy Bacon Strips
3 Almonds
1 cup Raw Organic Skim Milk
1 small piece Dark Chocolate

Friday (Cindy)

Breakfast (9:30 AM):
1/2 cup Oatmeal
31 g Whey Protein Powder
1 Navel Orange
10 g Macadamia Nuts
Coffee

Workout (TCFA, Monrovia) 11:00 AM Class

Happy Hour, meaning everyone is free to try for a PR (Personal Record) at whatever workout they want.
I chose "Cindy" which is:

AMRAP (As Many Rounds As Possible) in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

I did 11 rounds (up from 6 a couple months ago!)

Post Workout Snack (12:00 PM):
Zone Bar

Snack while out with friends:
2 Hard Boiled Eggs
1 Navel Orange
6 Almonds
Coffee

We were at a restaurant, and I was eating my food that I brought in, so I kind of felt guilty and ordered some Clam Chowder, of which I ate about 3/4 of the bowl (no crackers).

Dinner (8:30 PM):
2 Cod Fillets
1 cup Raw Organic Skim Milk
1 Fuji Apple

Thursday (Recovery Day)

Breakfast (10:00 AM):
2 Egg Whites & 2 Eggs, scrambled
14 g shredded Cheddar Cheese
1 Fuji Apple
1 Navel Orange
1/2 cup Raw Organic Skim Milk
Coffee

Lunch (3:00 PM):
1/2 Cantaloupe
1 cup lowfat Yogurt
1.5 oz Raw Milk Gruyere Cheese
Water

Snack (6:00 PM):
Zone Bar

Dinner at the club (9:00 PM):
pasta (i only ate about 2 bites of actual past, ate all the veggies though)
salad
2 hard boiled eggs (brought from home)

Wednesday (Dumbbell Clean & Jerk)

Brunch (11:30 AM):
4 Eggs, scrambled
1/2 cup Peach Salsa
2 cups Blueberries w/cinnamon sprinkled on top
Water

Lunch 3:00 PM:
Smoothie
1 cup Raw Organic Milk
15 g Whey Protein Powder
21 g Almond Butter
140 g frozen Organic Raspberries
140g Blueberries

Off to workout at TCFA, Monrovia (5:00 class)

-Warm up: 31 Box Jump Burpees
-Skills & Drills: Vanessa coached us on the stages building up to the Dumbbell Clean & Jerk

-Workout: DB Clean And Jerk: 5-5-5-5-5 (My weights: 15-20-25-30-35)

Cooldown: did some pullups

post workout snack: 1 cup Raw Organic Milk

Coffee a couple times during the day, too

Dinner (9:00 PM):
4.5 oz Salmon
30 g Walnuts
2 Navel Oranges
Water

Tuesday (800m sprints & Wallballs)

Breakfast (8:30 AM):
3 Egg Whites
1/2 oz. shredded Cheddar Cheese
1 Fuji Apple
4 Macadamia Nuts
1 cup lowfat Milk

Snack (12:00 PM):
2 Hard Boiled Eggs (Honk!)
1 Navel Orange
a few Macadamia Nuts

I had to stop by 7-11 real quick before workout, and the only thing they had that came close to Zone ratios was a Muscle Milk bar.

Workout (Team Crossfit Academy, Monrovia):
5:00 class, Coach: Vanessa

Warmup: Run 1/2 mile, 20 squats, 10 Wallballs

Workout:
PEGASUS
3 ROUNDS OF:
800m Sprint (That's 1/2 mile)
50 Wall Balls (20lb Med Ball to 10 ft mark on the wall)

Here's a link to a video of Wallballs that I posted for an earlier workout:
http://joebagg.blogspot.com/2009/03/sunday-23-of-fight-gone-bad-wod.html

Cooldown: laid down and hyperventilated then did 10 pullups

Post workout Shake (7:30):
1 cup Water
280 g Blueberries
35 g Whey Protein Powder
18 g Macadamia Nuts

Monday (Handstand Push Ups & L-Pullups)

Breakfast (10:00 AM):
1 cup Oatmeal
15 g Whey Protein Powder
1 cup lowfat Milk
6 Macadamia Nuts

Lunch (3:30 PM):
Smoothie
1 cup Water
30 g Whey Protein Powder
1 cup frozen Strawberries
1 cup frozen Blueberries
16 g Almond Butter
4 Macadamia Nuts

Workout (Team Crossfit Academy, Monrovia):
5:00 class, Coach: Vanessa

Cooper
AMRAP (As Many Rounds As Possible)In 20 Minutes Of:
7 HSPU (Yes, Handstand Push-ups)
12 L-Pull-ups

I did 6 rounds, but I had the help of rubber bands on the pullups, otherwise I probably would only have done 2 rounds, 3 max.

Here's some videos:

Handstand pushups


L-Pullups


Dinner (7:00 PM):
4.5 oz Chimichurri Wild Pacific Salmon
1 Fuji Apple
85 g Spinach
1/2 cup lowfat Yogurt

Late Night Snack (10:30 PM):
1 Hard Boiled Egg
1 Navel Orange

Sunday

Waking resting heart rate: 48

Brunch (11:30 AM):
1 cup plain Lowfat Yogurt
200 g Cantaluope
1 oz grass fed New Zealand Sharp Cheddar Cheese
1 cup lowfat Milk

sheesh, a little dairy heavy I guess

Off for a mountain bike ride....

Light Lunch (1:30 PM):
Smoothie
1 cup Water
20 g Whey Protein Powder
240 g frozen Blueberries
12 g Macadamia Nuts

Cheat Meal for Dinner at La Cabanita

Saturday

Breakfast (8:15 AM):
2 Egg Whites
28 g shredded Cheddar Cheese
1 Soy Sausage Link
Water
Coffee

Snack between clinics (12:00 PM):
Sandwich (with lettuce & cheese, one of the bread slices removed)
roughly 1/2 cup chopped fruit
1 Hard Boiled Egg

Snack between clinics (3:30 PM):
1 Hard Boiled Egg
1 Navel Orange
6 Macadamia Nuts

Snack before gig (7:15 PM):
Zone Bar

Dinner (at gig, 9:30 PM):
Curry Salmon

Nighttime snack (12:00 PM):
Zone Bar

Friday - Jackie

Breakfast (9:30 AM):
1 pack Instant Oatmeal
20 g Whey Protein Powder
16 g Almond Butter
1 Braeburn Apple

Lunch (1:00 PM):
63 g fake Turkey Deli Meat
3 slices Cheese
1 Fuji Apple
Water

Snack (3:00 PM):
1 Navel Orange
2 oz Raw Milk Gruyere Cheese

Workout (Team Crossfit Academy, Monrovia)

Jackie
* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)

For time (My time: 14:09)

Just to see how it's really supposed to be done, here's a video with Greg Amundson doing Jackie in 5:52!



Stopped to get gas on the way home and had a Muscle Milk Bar for a post workout snack. It's a little light on the carbs (3.5 blocks Fat, 3.5 blocks Protein, and 2.9 blocks carbs).

Dinner (9:30 PM):
112 g Albacore Tuna
86 g Spinach
1 Fuji Apple
15 g Macadamia Nuts
3/4 cup Orange Juice

Thursday (Recovery Day)

Breakfast (9:30 AM):
1/2 Cantaloupe
226 g lowfat Cottage Cheese
9 Macadamia Nuts
1 cup Orange Juice

Snack (12:30 PM):
Zone Bar

Snack (3:00 PM):
Zone Bar

Late Lunch (6:00 PM):
150 g Black Beans
5 cups Stir Fried Veggies (Pea Pods, Bean Sprouts, Bamboo Shoots, Soybeans, Water Chestnuts, Carrots, Mushrooms)
16 g Macadamia Nuts
Coffee

Late Night Snack (11:00 PM):
1 Hard Boiled Egg
1 Navel Orange

Wednesday (10,000 lbs)

Breakfast (10:00 AM):
1/2 cup Egg Whites
14 g shredded Cheddar Cheese
1/2 Avocado
1 Braeburn Apple
1 cup lowfat Milk

Workout (Team Crossfit Academy) 11:00 AM Class
Coach Eric Leclair (Level 3 Cert)

Warmup : run 1/2 mile

Workout was to get 10,000 lbs over our head.
Whatever combination (OH Squats, Push Press, Push Jerk, Snatch, Kettlebell Swings, Wall Balls, etc)
I chose 100 lb Push Jerks alternating with 44 lb Kettlebell Swings, & it took me 21 minutes to achieve 10,000 lbs total. I started doing 10 sets of the Push Jerk (1000 lbs a set), then would alternate to 10 kettlebell swings (440 lbs). But towards the end I had to break it up a little due to fatigue. Awesome workout. Here's a video of Kettlebell Swings.



Post Workout Shake (12:45 PM):
1/2 cup lowfat Milk
1 cup Water
21 g Whey Protein Powder
18.8 g Almond Butter
292 g frozen Bluberries

In the green room, all they provided for us was pizza and Balance Bars, so I had 1 slice of veggie pizza (left the crust) and a balance bar.