Posted in logs on 26. Jan, 2009
woke up at 5:30am. sore!
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.
Posted in logs on 19. Jan, 2009
woke up at 5:30 with allergies kicking my ass. again. it’s time for some new drugs.
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.
Posted in logs on 12. Jan, 2009
woke up at 5:10 and my stomach wasn’t quite right, but the coffee fixed that up 
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.
Today’s WOD
- 4 rounds 400m run, 50 squats; 12:17
- Teach spin @ 24
I’ve been using this playlist a few times lately for my recent cycle classes, and it seems to give folks a tough workout. The profile of the class is fast and flat with a time trial in the middle (high-intensity effort) and intervals and hills in the end. About 45 minutes of work.
- Life In Technicolor II – Coldplay (warm up)
- The Metro – Berlin
- The Electric Version – The New Pornographers
- 11h30 (DatA remix) – Danger
- Anywhere – The Presets
- Postcards From Far Away – Coldplay
- She’s My Winona – Fall Out Boy
- Prayer Of The Refugee – Rise Against
- Dirt Room – Blue October
- The Mixed Tape – Jack’s Mannequin
- Move Along – The All-American Rejects
- 3′s & 7′s – Queens Of The Stone Age
- Stranger Things Have Happened – Foo Fighters (cool down)
- Gravity – John Mayer (cool down)
Posted in logs on 05. Jan, 2009
woke up at 5:05 feeling a bit sluggish, allergies have been terrible the last couple days.
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.
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