Monday 090323

It’s been a while in blog-land… I’ll post something more insightful later.

Today’s WOD

• 4 rounds of 500m row, 400m run: 17:09.  6 rounds of Cindy in 7 minutes.
• Teach spin @ 24, Cycle 80.

Monday 090309

woke up at 5:20am.

5:25am: spark, arganine extreme, muscle strength.

6:15am: crossfit WOD.

8:00am: 3 egg omelette with turkey, cheese, and salsa.  1 cup black coffee.

10:15am: 2 slices deli turkey meat, 1 colby cheese stick.  water.

12:20pm: 1 big salad with mixed greens, berries, parmesan cheese, a few croutons, balsamic.  water.  1 square dark chocolate.  2 slices deli turkey meat.

3:45pm: 1 cup black coffee.

4:45pm: spark and arganine extreme, catalyst.

5:3opm: teach spin @ 24.

7:15pm: 2 slices of pizza, broccoli and peppers, milk, the rest of the cookies and cream gelato that is no longer allowed in my house!

10:00pm: 1 pint nuun.

Today’s WOD

• crossfit: 7 rounds of 5 deadlift, 7 OHS, 9 burpees.  i’m still very sore from the fittest games, and my OHS is very poor, so I opted at the recommendation of my coach to go for lighter weight and higher reps to practice form.  so, the first 5 rounds were done at 45, the last 2 at 65, and each round i did 10 OHS instead of 7.
• teach cycle at 24.

Thursday 090305

woke up at 5:50am

5:50am: spark and arganine extreme, muscle strength.

6:50am: crossfit WOD.

8:15am: breakfast tacos (i made em myself!): 3 eggs scrambled with carne asada, some cheese, jalepeno tortillas.  black coffee.

11:20am: blackberries, almonds, buffalo jerky.

12:15pm: arganine extreme, catalyst.

12:30pm: bike ride… about 24 miles with some hills, 3 sprint repeats, and tempo riding.

2:45pm: muscle milk shake with orange juice and raspberries.

4:40pm: sweet potatoes, romaine salad with balsamic, iced dark chocolate mocha with whole milk.

Today’s WOD

• crossfit Helen: subbing a 400m row for the run, everything else rx’d, 13:05.

Wednesday 090304

woke up at 5:40am.

5:45am: spark and muscle strength.

6:45am: crossfit WOD.

8:00am: breakfast @ tacodeli: 2 popeye tacos with bacon, 1 cup black coffee.

11:00am: 1 zone perfect bar.

1:45pm: lunch from whole foods: 1/4lb carne asada, 1/4lb chipotle sweet potatoes, small mixed greens salad with chicken tarragon.  lemon green tea.

4:00pm: 1 zone perfect bar.  water.

8:30pm: 2 slices of prosciutto, tomato, pesto pizza.  water.  some dark chocolate gelato.

11:30pm: nighttime recovery.

Today’s WOD

• Linda (slightly modified: deadlift, shoulder press, squat clean) at 1/2 bodyweight (90lb barbell). 18:30.

Saturday 090227

woke up at 7:30am.

8:00am: breakfast @ whole foods: 1 egg, bacon, and pico bowl.  mixed berries.  black coffee.

8:40am: 1 bottle spark, muscle strength.

9:45am: I Am CrossFit Benchmark WOD.

11:30am: brunch @ torchy’s: 2 monk’s special tacos on corn, 1 cup black coffee.

2:00pm: 2 andouille sausages.

4:30pm: some dark chocolate gelato, mrs. may’s almond clusters.

Today’s WOD

• I Am CrossFit Benchmark: 3 rounds of 400m run, 15 pull-ups, 7 hang cleans @ 135lb.  9:53 rx’d.