Posted in logs on 09. Feb, 2009
woke up at 6:45am.
6:45am: spark and arganine extreme into water.
7:30am: rogue run.
9:00am: breakfast @ whole foods: eggs, turkey sausage, 1 blueberry pancake, mixed friut, water, milk.
10:00am: spark and arganine extreme into water. muscle strength.
11:15am: crossfit WOD @ pure austin.
12:00pm: 3 catalyst. teach spin @ pure austin.
1:15pm: protein shake with berries and juice.
4:00pm: brisket and sausage platter from salt lick airport, cole slaw, some potatoes. water.
6:00pm: turkey jerky and a kind mixed nut bar on the plane. green tea.
8:00pm: nonfat mocha, chocolate chip cookie.
9:00pm: 2 sushi rolls.
way too much to drink throughout the night…
Today’s WOD
- run 7.35 miles with rogue: 1:02. felt really slow running up south congress and lightsey… picked it up in the end.
- crossfit: 3 rounds for time of 25 20lb kb swings, 25 GHD sit-ups, 25 back extensions, 25 knees-to-elbows. 17:55. felt slow again, i think my crappy nutrition from friday and not eating enough in the morning is taking its toll.
- teach spin @ pure: cycle 83. spent a little more time off the bike on this one so that i could try to recover.
Posted in logs on 03. Feb, 2009
woke up at 5:05am.
5:05am: spark and arganine extreme into water.
5:45am: rogue track workout.
8:00am: 3 eggs scrambled with salsa, mixed berries, orange juice.
9:00am: 1 cup black coffee.
10:35am: beef jerky, dried cranberries, macadamia nuts, green tea.
11:45am: catalyst.
12:15pm: burrito bowl from freebirds: black beans, lettuce, white meat chicken, grilled onions and peppers, jalepenos, pico, roasted garlic, guacamole. iced tea.
3:00pm: beef jerky, macadamia nuts, dried cranberries. 1 cup black coffee.
5:00pm: dried cranberries, almonds. catalyst.
7:30pm: big ass salad with lettuce, carrots, sunflower seeds, jalepeno, broccoli, green onions, oil and vinegar. 1/2 lb brisket. 1 glass red wine.
Today’s WOD
- Rogue track workout: 6x800m at 10k pace (3:44): 3:44, 3:46, 3:44, 3:37, 3:40, 3:37.
Posted in logs on 13. Jan, 2009
woke up at 5:10, more allergy issues, but felt better than yesterday.
5:15am: 1 cup black cofee.
7:30am: 16oz pure sport recovery.
9:00am: eggs, tofu, green chiles, bell peppers, hot salsa. 1 cup black coffee.
10:30am: dried bluberries, cranberries, and pineapple, beef jerky, macadamia nuts. water.
12:45pm: 1 accelgel 10 minutes before CFE WOD.
2:00pm: 1 freebird’s burrito: wheat tortilla, black beans, chicken, roasted peppers and onions, pico, guacamole, hot salsa. water.
4:00pm: beef jerky, dried blueberries, pineapple, cranberries. water.
7:00pm: 1 cup italian wedding soup (carrots, meatballs, escarole), stir fry with tri-tip, broccoli, zucchini, bell peppers, peanut sauce, olive oil, soy sauce. water.
10:00pm: 1 pint lemon chai nuun.
Today’s WOD
- 6 800m repeats; ~3:30 per 800.
- CFE WOD (swim): total immersion drills, CFE Intervals; 6x50y intervals, rest the length of each interval. 50-55-50-55-55-55 seconds. 600y of warm up and drills first.
Posted in logs on 10. Jan, 2009
woke up at 6:45 with some allergies hitting me. great time to run…
7:00am: 1 cup black coffee, 1 clif builder bar
7:30am: rogue run, water every ~3 miles, 1 accelgel
9:40am: 1 blueberry pancake, eggs, chicken, peppers, mixed fruit. 2% chocolate milk.
10:30am: CrossFit WOD, 1 bottle pure sport workout
11:15am: 1 bottle pure sport recovery.
2:30pm: spinach salad with onion, bell pepper, macadamia nuts, tri-tip, roasted bell pepper dressing; some orange juice. 11,648 pollen count for cedar… wonderful!
6:00pm: beef jerky, mixed fruit, 2 reece’s minis.
8:30pm: small bits each of edamame, sushi, chicken dumplings, seabass. one scallion pancake with duck meat. one sushi roll. 2 bacardi limon and green tea, 1 ketel soda.
11:00pm: 3 makers and water over the next 2 hours.
Today’s WOD
- Run 10 miles: 1:19
- 5 rounds for time of 15 pushups, 10 broad jumps, 20 walking lunges: 6:45
Posted in logs on 06. Jan, 2009
woke up around 5:10 for my Rogue track workout.
5:45am rogue: 1 cup black coffee, 1 accelgel, some water.
8:00am: awesome nap.
10:10am: eggs, 3 pieces of breakfast sausage, hot salsa, mixed berries and pineapple, 16oz black coffee.
1:00pm: freebird’s chicken ancho salad, light on the dressing, 16oz pomegranite green tea, 16oz water.
4:20pm: one zone perfect bar, 16oz water.
8:30pm: a large beef brisket taco, 0.3lb mixed berries and pineapple, 3 mini peanut butter cups, 1 pint water. (clearly, i need to go to the grocery store)
Today’s WOD
Rogue 2-mile time trial: 14:18 (previous was 14:13)
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