Friday (Squats - Press - Pullups)

Breakfast:
Smoothie

Snack:
Zone Bar

Workout (TCFA, Monrovia):
Strength Workout

Back Squats: 45x10, 135x5, 155x1, 165x1, 175x1, 185x1, 109x1, 195x1

Shoulder Press: 75x3, 85x1, 95x1, 100x1, 105x1

Pullups: 1 set of 10 then 1 set of 17

Post Workout Snack:
1 oz Salmon Jerky
2 small Oranges
1 baby Apple

Thursday (Bike Ride)

Breakfast:
Smoothie

water
240 g Fresh Fruit (Blueberries, Grapes, Strawberries, Melons)
45 g Whey Protein Powder
24 g Sunflower Seed Butter

Mark Ferber & I went on a 12 mile Bike ride (Half uphill on an amazing mountain trail in Azusa)

at the top of the hill I had a few slices of Mark's dried Mango slices from Trader Joe's.

Here's a video of part of our ride down:




Snack: Zone Bar

Lunch/Dinner:

4 Eggs, scrambled
1/2 Avocado
2 Oranges

Wednesday (Snatch - Sprints - Ring Dips - Box Jumps)

Workout (TCFA, Monrovia):

Warmup: Big block loop (800 m) Indian Run Style

WORKOUT:

Snatch: my weights 45-65-75-85-95-105-115

then a Mini-WOD of:

4 rounds for time of:

200 m Sprint
5 Ring Dips
10 Box Jumps

my time: 8:05

Monday (Barbara - Pullups - Pushups - Situps - Squats)

I did Barbara Monday:

5 rounds of:

20 Pullups
30 Pushups
40 Situps
50 Squats

Saturday (Active Rest - Bike Ride)

Breakfast:
4 Eggs, scrambled
1 small Apple
1 small Orange
9 small Almonds

Acive Rest: light Bike Ride (approx 3 miles, half of it uphill)

Post ride snack: Zone Bar, Coffee

Friday

Breakfast:
Smoothie
Water
45 g Whey Protein Powder
151 g frozen Blackberries
140 g frozen Blue berries
12 g Almond Butter
12 g Sunflower Seed Butter

Workout (TCFA, Monrovia):
Deadlift 1-1-1-1-1-1-1
My weights: 185-205-215-225-235-245-255

Post-Workout snack:
2 Hard-Boiled Eggs (No Yolks)
1 Orange
1 Apple

Thursday (Squats - Pushups - Pullups)

Breakfast:

4 Eggs, scrambled
1/2 cup Salsa
7.5 g Macadamia Nuts
Coffee

WORKOUT (TCFA, Monrovia):

Warmup: Fish game on the C2 Rower, 10 Pushups, a few Pullups

20 Reverse Rounds Of Cindy For Time:

15 Squats
10 Push Ups
5 Pull Ups

My Time : 29:00

Post Workout Snack:

2 Hard Boiled Eggs, no yolks
2 Apples
1 Orange

Dinner:

Smoothie
2 cups Milk
140 g frozen Blackberries
21 g Whey Protein Powder
21 g Almond Butter

Wednesday (Shoulder Press - DB Cleans - Broad Jumps)

Workout (TCFA, Monrovia):

Press 1-1-1-1-1-1-1
(My Weights: 75 - 80 - 90 - 95 - 100 - 105 DNF - 105 DNF)
Followed By:

3 Rounds Of:

10 DB Cleans (M-40s, W-25s)
10 Broad Jumps
My Time: 5:10

Monday (Deadlift - Sprints - Pullups)

Breakfast:
Smoothie
2 cups Milk
10 g Almond Butter
240 g frozen Berries

2 Cheddar Cheese Sticks

Snack:
1 oz Salmon Jerky
1 Orange
7 g Macadamia Nuts

Snack:
Zone Bar

WORKOUT (TCFA, Monrovia):

Warmup (800 m run, 20 Wall Squats)

Skills & Drills (Deadlift)

Workout: Heavy Back Squats 3-3-3-3-3 (My weights: 185-155-160-165-165)

Mini-WOD:

5 rounds of:

50 m Sprint
8 Pullups

My Time (5:10)

Cool Down: Row 1200 m

Post Workout Snack:
1 oz Salmon Jerky
2 Oranges

Dinner:
Smoothie
1 cup Water
45 g Whey Protein Powder
220 g Frozen Cherries
30 g Almond Butter
5 g Glutamine Powder

Saturday

Breakfast:
4 Eggs, scrambled
1 Orange
1/2 Avocado
Coffee

Friday (Pullups - Deadlift - Bench Press)

Breakfast:
Smoothie
Water
Cherries
Raspberries
Milk
Macadamia Nuts

Lunch:
4 Eggs, scrambled
1 Orange
1 Apple
4 Walnuts

Snack:
Zone Bar

WORKOUT (TCFA, Monrovia):

1st I tried to do max pullups, but my grip gave up after 16. Still a lot better than even a month ago. I'll post a video of it soon. And here it is:






Then I did a strength workout:

Deadlift 3-3-3-3-3 (My weights: 205-215-225-225-225)
Bench Press 5-5-7 (My weights: 135-135-135)

Then I did a Mini-WOD:

3 Rounds for time of:

Overhead Squat 5 x 75 lbs.
10 Pullups

My Time: 5:33

Post Workout Snack:
1 Orange
.6 oz Salmon Jerky

Dinner:
at the club, I had a Veggie Burger (top bun removed) and a salad. I had a handful of Cashews out in my car, too.

Thursday (Recovery Day)

Breakfast:
Omelet (Avocado, Tomato, Scallions, Cheese)
Coffee

Wednesday (Overhead Squat - Row - Kettlebell Swings - Burpees)

Breakfast:
Smoothie

Snack:
Balance Bar

Snack:
Zone Bar

WORKOUT (TCFA, Monrovia):

Overhead Squats
5-5-5-5-5 (My weights: 75-85-90-90-90)

Followed By 3 Rounds Of:

250m Row
10 KB Swings (M-53, W-35)
10 Burpees
(My time for the Mini-WOD: 8:11)

Snack:
2 Hard Boiled Eggs (Honk!)
Apple
Macadamia Nuts

Dinner:
Veggie Burger (with the top bun removed)
Salad (with Vinegar & Olive Oil dressing)

Tuesday (Row - Pushups - Med Ball Slams - Hanging Leg Raises)

Breakfast;
Smoothie
Water
Blueberries
Cherries
Raspberries
Protein Powder
Macadamia Nuts

Snack:
2 Hard Boiled Eggs (Honk!)
1 Apple
7.5 g Macadamia Nuts

Snack:
Zone Bar

WORKOUT:
BREAK INTO TEAMS OF FOUR (My team was me, John, Mark & Ernie)

Complete 3 Rounds Of The Below For Time:

300 meter Row (Mark started on the C2 Rower)
25 Push Ups (I started on Push Ups)
25 Ball-Slams (M-20, W-16) (John started on the Ball Slams)
25 Hanging Straight Leg Raises (Ernie started on the Leg Raises)

(TEAM ROTATION IS ON THE ROWER)
Our Teams time = 20:36

Upon Completion and Recovery:

Max Time In The Plank (My Time 2:00)

Snack: Zone Bar

Monday (Fran - Kind of)

Breakfast:
2 Eggs, 1 Egg White, scrambled
1/4 cup Shredded Cheddar Cheese
15 g Macadamia Nuts
1 Orange
1 Apple
Coffee

Snack:
2 Hard Boiled Eggs (Honk!)
7 g Macadamia Nuts
1 Orange

Snack:
Zone Bar

Workout (TCFA, Monrovia):
Warmup - 800 m run, 20 Wall Squats, 15 Pushups, 10 GHD Back Extensions

Workout:
Almost Fran, with new rules
ake As LITTLE Time To Complete 7 Rounds Of:

5 Squat Thrusters (M-95lbs, W-65lbs)
3 Pull-ups

NOTE: A Round Is Complete IF AND ONLY IF All Reps Are UNBROKEN…Meaning If The Athlete Drops The Bar To The Ground BEFORE Rep 5 Is Complete That Round DOES NOT COUNT…Same Rule Applies To The 3 Pull-ups

Upon Completion And Recovery: Max Wall Balls To Failure…(M-20/10, W-16/8.) Athlete Sets Up And Continuously Takes Wall-Ball Shots Until They Take A Break…Who Can Reach 50 Without A Break? Anybody? Once They Take A Break, They Are Done…

My time: 11:20, poor but I did it to standard
I did 31 Wall Balls at the end (destroyed me)

Snack:
Balance Bar

Dinner:
Smoothie
2 cups 1% Milk
280 g Mixed Berry-Cherries (frozen)
20 g Whey Protein Powder
20 g Almond Butter

Saturday

Breakfast:
1 cup Nonfat Greek Style Yogurt
12 Almonds
1 Orange
1 Apple

Friday (Back Squats - Cleans)

Breakfast: Smoothie

I had to work out at 24 Hr Fitness (groan). I'll not belabor what a drag it is to work out in that place and just get on with it.

3 sets Back Squats 155 lbs
3 sets Cleans 135 lbs

Basically a strength workout. At the end I did 25 Squat Box Jumps and ran a half mile on the treadmill

Dinner:
3 Eggs, 1 Egg White, scrambled
1/2 Avocado
1 Orange
1 Apple

Snack:
Zone Bar

Thursday (Recovery Day)

Breakfast (10:00 AM):
1 cup Oatmeal
1 scoop Whey Protein Powder
Macadamia Nuts
Coffee

Wednesday

Breakfast 9:00 AM:
3 Eggs, 1 Egg White scrambled
1 Apple
Macadamia Nuts
Coffee

Lunch 3:00 PM:
Smoothie
1 cup H20
1 scoop Whey Protein Powder
1 cup frozen Blueberries
1 cup Fresh Strawberries
15 g Macadamia Nuts

Snack:
Zone Bar

WORKOUT (TCFA, Monrovia):

10 Rounds For Time Of:

7 Hanging-Knees To Elbows
7 Handstands

My Time (13:41 or 12:41 I forget)

After Recovered, Finish With 500m Row Sprint For PR Attempt (My time: 1:45) Went all out on the row, felt like I was going to puke for the first minute or so after finishing

Dinner (9:00 PM):
Salmon Roulette (Trader Joe's)
1 cup 1% Milk
1 1/2 cups Fresh Strawberries
5 Macadamia Nuts

Tuesday (Tabata Pull Ups, Push Ups, Sit Ups, and Squats)

Breakfast (8:15 AM):
1 cup Oatmeal
1 scoop Protein Powder
7.5 g Macadamia Nuts

Snack:
2 Hard Boiled Eggs
Orange
Macadamia Nuts

Snack:
Zone Bar

WORKOUT:
I did the WOD off the Main Site (www.crossfit.com) from a few days ago

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Snack:
2 Hard Boiled Eggs
Apple
Macadamia Nuts

Monday (Pull Ups - Run - Squat Thrusters)

Breakfast (10:30 AM):
1 cup Oatmeal
1 scoop Whey Protein Powder
21 g Almond Butter
Coffee

Lunch:
Smoothie (Water, Strawberries, Blueberries, Almond Butter)

Workout (TCFA, Monrovia):
Warmup - Run 800 meters with a partner, trading off carrying a 20 lb. Medicine Ball

Workout - HALF DANIEL

25 Pull Ups
200 meter Run
10 Squat Thrusters (95 lbs)
400 meter Run
10 Squat Thrusters
200 meter Run
25 Pull Ups

Recover

Then as a cool down with some skill work, 15 Pressing Snatch Balance (45 lbs.)

Snack: Zone Bar

Dinner:
6 oz. Salmon
Stir Fry Broccoli & Asparagus
Fresh Strawberries with Almond Butter

Snack:

Zone Bar

Saturday

Breakfast:
3 Eggs, 1 Egg White, scrambled
Smoothie (water, 1 cup frozen Strawberries, 1 cup frozen Blueberries, Macadamia Nuts)
Coffee

Friday (Deadlift - Weighted Pullups - Squat Box Jumps)

Breakfast:
Had b-fast out
Chilequiles (Eggs, Beans, Cheese, Tortilla Strips)

Snack:
Zone Bar

Workout:
Deadlift 3 X 225, 3 X 235, 5 X 245
Weighted Pullups (5 lbs on the belt): reps = 4, 4, 4
Mini-WOD: 50 Squat Box-Jumps

Here's a video of my last set of Deadlifts. Note the bad form (rounded back).



Post Workout Snack:
1 Navel Orange
2 Hard Boiled Eggs (Yolks removed)