EATS 7/28/08

Meals

1st:
3 Eggs (3bp)
1 banana(3bc)
8oz. Milk(1bpc)
12 almonds(4bf)

2nd:
3 oz. chicken(3bp)
8 oz. Milk(1bpc)
Mixed nuts(9bf) makes up for no carbs
12 almonds(4bf)

3rd:
Smoothie

4th:
4 oz. pork chop(4bp)
Mixed nuts( 16bf)

The extra fat blocks thing is something I picked up from Robb Wolf in the Performance Menu. He says you can sub 3 fat blocks for every carb block taken out. Helpful when not a lot of carbs on hand.

WOD Mon. July 28, 2008

I want to focus on my Oly lifting a little bit for the 2 weeks up against this seminar on 8/9-8/10. Today I worked some technique drills and complexes with some other fun stuff!

3 Position Snatch(Hang, Below Knee, Mid-shin) 65#x3
Snatch 109#(Easy)
Clean complex(PC+FS+HC+C&J)109#x3
Front Squat 109#x8x3
Overhead Carry 109#~30 Yards

I used light weight so as to focus more on the technique. I really worked on some of the things Everett talks about in his book, e.g. keeping elbows rotated out, a more vertical back in the pulling position, and placing the bar more over the ball of my foot as opposed to the mid-foot a-la Rippetoe. I can't wait for Boston. I really want to learn these lifts so I can compete at a lifting meet.

Notation for the complex(PC=Power Clean, FS=Front Squat, HC=Hang Clean, C&J=Clean & Jerk).

Tire Flippin' Fun

Today's workout was a partner workout, but none of the other people were strong enough to work with me so I had to cut the reps in half and do 10's instead of 20's

WOD

5 Rounds
10 Push Jerks 115#
10 Tire Flips
10 Burpees

Time: 21:06

That was a tough one for sure. The tire was the easiest part, but it still was no picnic. The sun didn't help either.

Trying new stuff... I'll never hear the end of this one

Feeling drained when I got off work today, which basically meant I couldn't stand one more second in a car, I worked out at home again. I thought I'd try some stuff from Dan John's book, "From the Ground Up." I did a modified version of a day from his Transformation program. I couldn't do overhead squats because of the low ceiling in my basement.

Power Clean & Front Squat 115#x8x3
Power Curl(don't laugh) 95#x8x3
Plank holds front and both sides: 45 secs. each

Kb swings: 35#x15x3

I know I'm gonna catch flack from any crossfitters who happen to read this for the power curls. It was the only exercise I could do in that damned basement! I know it's not very functional, but it's in the program. I trust in Dan John's wisdom. Besides, I could use a little work for the pipecleaners I call my arms. Or maybe I just need more pullups...

Oh well, you have my permission to boo next time you see me.

Food 7/24/08

Meals:
1st:
1 TJ's sausage & 1 egg(4bp)
2 slice toast w/ peanut butter(4bc&f)

2nd:
2oz. turkey(2BP)
2oz. swiss cheese(2BP)
2 apples(4BC)
12 almonds(4BF)

3rd:
4 blocks of everything smoothie

4th:
5oz. steak(5bp)
1 banana(3bc)
8oz. beer(1bc)
12 almonds(4bf)

The bigger steak for dinner was just because I didn't want to cut off 1 oz. of it b/c when am I gonna use that? Besides, that's one more ounce of goodness for me! I need to make sure I get more sleep tonight. Felt drained and unmotivated when I got home from work today :(

Just me and 12 Kilos of Kettlebell

Today I felt guilty because I didn't make it up to CFDV. It was around 10 of 10pm and I still hadn't worked out. I saw my 12 Kilo KB sitting in my room next to my bed and thought no time like the present.

WOD

5 Rounds

10 Goblet Squats
10 Russian Swings
10 Right hand Clean & Press
10 Left hand Clean & Press

immediately followed by:
10 R/10 L KB deadlift high pulls
5 R/5 L Turkish getups
10 R/10 L KB deadlift high pulls
50 American swings

I didn't bother timing this workout, but I finished probably under 10 mins.(the clock said 10:01pm when I looked afterwards). I made this up as I went along and it turned out to be a pretty good little workout. It just goes to show you that if you get a little creative with whatever equipment is there, you can get a great workout even if it's only 26 pounds! Now I'm gonna do some plank holds and call it a night.

Today's Eats 7/23/08

Meals:
1st:
1 TJ's sausage & 1 egg(4bp)
2 slice toast w/ peanut butter(4bc&f)

2nd:
Chicken salad sandwich
4oz. chicken(4bp)
2 slice bread(4bc)
4tsp mayo(4bf)

3rd:
4oz. skirt steak(4bp)
3/4 bag tj's broccoli (2bc)
12 cashews( 4bf)

All I gotta say is wow, skirt is the best cut of steak hands down!