Today’s WOD

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

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.

5:45am: spark and arganine extreme into water, muscle strength.

8:30am: 2 chorizo, egg, and avocado breakfast tacos. 1 cup black coffee.

10:00am: 1 cup black coffee, cinnamon roasted macadamias.

11:15am: 1/2 clif builder bar.

12:00pm: 1 bird bowl from Freebird’s: Lettuce on bottom, No Tortilla, Cheddar/Jack Mix, Black Beans, Salsa, Pico De Gallo, Roasted Peppers & Onions, Jalapeños, Roasted Garlic, Guacamole.  water.

3:00pm: 1/2 clif builder bar.

5:30pm: teach spin @ 24 hour fitness

7:30pm: dinner @ uncle billy’s.  brisket, turkey, side salad, potato salad, 2 beers, some chips and queso.

10:00pm: 2 drinks at molotov.

Today’s WOD

• crossfit: Grace @ 115lb, 4:26.
• teach cycle @ pure austin: cycle 82.

5:45am: spark and arganine extreme into water.  muscle strength.

6:15am: catalyst.

6:45am: crossfit WOD.

8:00am: 2 egg, sausage, and avocado breakfast tacos with medium salsa on corn tortillas.  1/2 bowl of fruit.  water.

10:00am: 1 cup black coffee, 1 zone perfect bar.

12:20pm: 1 salad with beef, peppers, onion, avocado, and some unidentified vegetable that was crunchy.  some chips and salsa.  iced tea.

3:00pm: dried cranberries, cinnamon roasted macadamias, 1 cup black coffee.

5:15pm: some bottle of sugar free caffeinated something from 24 hour fitness.

5:30pm: teach 24cycle.

7:05pm: rush down to pure austin, have a bottle of water and an accelgel with caffeine.  teach pure cycle.

8:20pm: 1 slice bacon, feta, spinach, and sundried tomato pizza; 1/4 lb beef brisket; side salad; 1 cookies and cream gelato; mint green tea.

Today’s WOD

• crossfit cindy: 17 2/3 rounds, compared to 11 rounds previous.
• teach 2 spin classes: one at 24, one at pure, both cycle 83.

6:00am: spark and arganine extreme into water.  muscle strength.

6:15am: catalyst.

6:45am: crossfit WOD.

8:00am: 2 breakfast tacos with bacon, egg, and avocado on corn tortillas.  water.

9:00am: 1 cup black coffee.

10:30am: beef jerky, pecans, dried cranberries, water.

1:30pm: 1 skin-on chicken breast, 1 big ass salad with spinach, broccoli, carrots, bell peppers, green onions, tofu, and balsamic dressing.  green tea.

4:00pm: 1 cup black coffee.

5:00pm: catalyst and water.

5:30pm: teach 24cycle.

7:30pm: salmon, orange mashed yams, grilled vegetables, broccoli, water.

Today’s WOD

• crossfit: Fight Gone Bad, 287 reps.
• teach spin @ 24.

5:45am: spark and arganine extreme into water, muscle strength.

6:15am: 3 catalyst.

6:45am: crossfit WOD.

8:00am: 2 tacodeli tacos: 1 migas, and 1 sirloin, egg, and cheese.  1 cup black coffee.

11:00am: 1 zone perfect bar.  water.

12:30pm: lunch @ cpk: 1 cup chicken chowder, 1/2 bbq chicken salad with avocado.  iced tea.

meetings from 1:30-4:45 straight through with no chance to find food.  just had water.

5:15pm: spark and 3 catalyst.

5:30pm: teach spin @ 24.

7:45pm: turkey jerky.

8:15pm: another meeting!

8:45pm: 1 buffalo chicken wrap, small side salad, 1 beer.

Today’s WOD

• crossfit: 3 rounds of 21 kb snatch (per arm), 15 pull-ups, 12 db snatch (per arm), 400m run.  21:30, using a light kb and a 15-lb db.  recovery week… gotta scale back!
• teach spin @ 24.

5:45am: spark, arganine extreme into water. 3 muscle strength.

6:20am: 3 catalyst.

6:45am: crossfit WOD.

8:00am: 2 bacon, egg, avocado breakfast tacos with corn tortillas and medium salsa. 1 cup black coffee.  legs still shaky from the WOD.  lower back is not pleased with my choice of chair at work.

10:15am: 1 zone perfect bar (forgot my snack… fixed that at lunch by buying more food).

11:30am: 3 catalyst.

12:15pm: 1 bowl chicken sausage, lentil, kale soup. Mixed green salad with thai dressing, random veggies, and soy nuggets.  water.

3:30pm: buffalo jerky (pretty good!), fresh berries and pineapple, water.  don’t have any fat to eat in my office at the moment… meh.

5:00pm: 3 catalyst.

5:30pm: 2/3 bottle diet turbo green tea, water.

6:45pm: 1 chocolate muscle milk.

8:00pm: seared ahi, mashed yams with cranberries.  1 glass red wine.

Today’s WOD

• Crossfit: 800m run, 5 rounds {15 deadlift @ 185, 30 sit-ups}, 800m run. 18:56.
• Teach spin @ 24.

5:15am: 1 cup black coffee.

7:30am: 2 sirloin, avocado, and egg breakfast tacos on corn tortillas, black coffee.

10:05am: beef jerky, macadamia nuts, dried blueberries, dried cranberries.

12:00pm: panang curry with chicken, broccoli, bell peppers, and zucchini.  water.

2:00pm: 1 double espresso.

3:25pm: beef jerky, macadamia nuts, dried blueberries, dried cranberries.

5:30pm: most of a bottle of diet turbo green tea, water.

6:30pm: 1 bottle muscle milk light.

8:00pm: spinach salad with bell peppers and onions, seared ahi with sweet chili sauce and mashed yams with cranberries, water.

• 4 rounds 400m run, 50 squats; 12:17
• Teach spin @ 24

1. Life In Technicolor II – Coldplay (warm up)
2. The Metro – Berlin
3. The Electric Version – The New Pornographers
4. 11h30 (DatA remix) – Danger
5. Anywhere – The Presets
6. Postcards From Far Away – Coldplay
7. She’s My Winona – Fall Out Boy
8. Prayer Of The Refugee – Rise Against
9. Dirt Room – Blue October
10. The Mixed Tape – Jack’s Mannequin
11. Move Along – The All-American Rejects
12. 3′s & 7′s – Queens Of The Stone Age
13. Stranger Things Have Happened – Foo Fighters (cool down)
14. Gravity – John Mayer (cool down)

5:45am crossfit: 1 cup black coffee

7:30am breakfast: 2 sirloin, avocado, and cheese breakfast tacos (I asked for eggs, and instead found cheese…  meh.), 1 cup black coffee, 10 oz water.

snack: skipped… i didn’t have any food to eat — will change that soon.

2:30pm lunch: 2 pork spare ribs; 1 spinach salad with tofu, corn, carrots, celery, green onions, balsamic dressing; 1 bottle mint+honey green tea.

5:45pm 24cycle: 1 bottle of pure sport, 1 bottle of pure sport recovery

dinner: 3 chicken strips, mustard sauce, large salad with balsamic on the side.  3 beers (hey, the fiesta bowl was on and i was at a bar… that’s the last of the drinking for a while .  1 large glass of water.

Today’s WOD

Angie: completed in 21:45… my hands got frozen and sore on the pull-up bar, so I reverted to jumping pullups after about 41 kipping pull-ups.  I need to get a butterfly pull-up going so that I can stay on the bar longer and get through these faster.