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.
Posted in logs on 28. Feb, 2009
woke up at 5:40am.
5:45am: spark into water.
6:45:am crossfit WOD
9:15am: 2 chorizo, egg, avocado breakfast tacos on corn. 1 cup black coffee.
11:00am: mixed berries, macadamia nuts.
12:45pm: 1 clif builder bar.
1:20pm: 7-pepper ahi from zen.
4:45pm: 1 clif builder bar.
6:00pm: teach spin @ pure austin. 1 bottle pure sport.
7:00pm: 1 bottle pure sport recovery.
9:00pm: dinner @ malaga: seared ahi, chicken and pita bread, salad, water, coffee.
Today’s WOD
- crossfit: 4 rounds of bottom-to-bottom tabata squats (lowest score 16). then, AMRAP in 20 minutes: 15 pull-ups, 15 ring dips, 10 med ball clean to wall ball @ 20 lb. 5 rounds. finally, 4 rounds of bottom-to-bottom tabata squats (lowest score 10).
- teach spin @ pure austin. before class, quick warmup and 2 rounds of 7 hang cleans @ 95 lb, then 4 reps of hang cleans @ 135. tomorrow is going to hurt. after class: 5 skin the cat’s on the pullup bar.
Posted in logs on 26. Feb, 2009
woke up at 5:40am.
5:40am: spark into water.
6:15am: crossfit WOD.
8:00am: 2 bacon, egg, cheese, jalepeno, and salsa breakfast tacos on wheat. water.
10:00am: mixed berries, macadamia nuts, water, 1 round rock donut.
Today’s WOD
- crossfit WOD: Tabata Something Else: 329 reps.
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