Posted in logs on 18. May, 2010
Monday
Breakfast
Lunch
- Whole foods sonoma chicken salad
- Mixed berries and pineapple
- Kombucha
- Snack: rest of chicken salad, more fruit
Dinner
- Zucchini noodles tossed with bell peppers and onions, ground bison marinara sauce, 2 teriyaki sweet potato spears
- Water
- Dessert: paleo banana bread
Supplements
- Nuun Kona Cola
- Progenix recovery, growth, SRG (after CrossFit)
- 25 caps of fish oil (per Whole9 calculator)
- ZMA
Tuesday
Breakfast
- Snap kitchen blue corn migas, no cheese, no potatoes
- Black coffee
- Snack: Paleo banana bread
Lunch
- Zucchini noodles tossed with bell peppers and onions, ground bison marinara sauce, 2 teriyaki sweet potato spears
- Kombucha
- Snack: paleo banana bread
Dinner
- Cast iron skillet bison NY strip, roasted asparagus
Supplements
- Nuun Kona Cola
- Progenix recovery, growth, SRG (after CrossFit)
- 25 caps of fish oil (per Whole9 calculator)
- ZMA
- 5000 IU vitamin D3
Wednesday
Breakfast
- 2 eggs scrambled with spinach and organic chorizo
- Black coffee
- Snack: paleo banana bread.
- Later on, bad snack: 2 Round Rock donuts.
Lunch
- Cast iron skillet bison NY strip, roasted asparagus
- Snack: paleo banana bread
Dinner
- Cacao nib pork chops, spinach, butternut squash with honey and cinnamon
- Water
Supplements
- Nuun Kona Cola
- Progenix recovery, growth, SRG (after CrossFit)
- 25 caps of fish oil (per Whole9 calculator)
- ZMA
- 5000 IU vitamin D3
Thursday
Breakfast
- Omelet with double spinach and some bacon
- 2-shot Americano
Supplements
- Nuun Kona Cola
- Progenix recovery, growth
- 25 caps of fish oil (per Whole9 calculator)
- ZMA
- 5000 IU vitamin D3
Posted in logs on 23. Mar, 2009
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.
Posted in logs on 09. Mar, 2009
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.
Posted in logs on 05. Mar, 2009
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.
Posted in logs on 04. Mar, 2009
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.
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