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.

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.

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.

• 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.

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.

• Run 10 miles: 1:19
• 5 rounds for time of 15 pushups, 10 broad jumps, 20 walking lunges: 6:45

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)

Rogue 2-mile time trial: 14:18 (previous was 14:13)

7:45am breakfast: 2 sirloin, egg, and avocado breakfast tacos on wheat, water

10:30am snack: some almonds, mixed fruit, water

lunch: 2 beef fajita tacos (chopped beef, light bbq sauce, onions, bell peppers, cilantro tortilla) with medium salsa, mixed fruit, water

snack: some almonds, mixed fruit, water

6:30pm rogue quality workout: water

dinner: small amount of baked ziti with beef, chicken and vegetables, and spinach; green tea; austin parfait (bad, i know… i wanted desert!)

8:00am breakfast: 2 egg, sausage, cheese, salsa breakfast tacos on wheat.  10oz 2% chocolate milk.

10:15am snack: Assorted pineapple and strawberries, 6 almonds.

12:15pm lunch: freebirds chicken ancho salad, green tea

3:30pm snack: pineapple and strawberries, 6 almonds

6:30pm Rogue quality workout: 8x400m at 10k pace with 200m recovery, 1 bottle pure sport

8:30pm dinner: leftover teriyaki chicken, hunan tofu, and broccoli

7:05am begin Rogue long run, water stops every ~3 miles

7:50am: 1 AccelGel

8:25am: 1 AccelGel

11:00am breakfast: Chili scrambled eggs, black beans, mixed fruit; 10oz chocolate milk

3:45pm lunch: some pepper jack cheese cubes, 2 sausages in cilantro tortillas with bbq sauce.  1 vodka tonic + oj

9:00pm dinner (would’ve been earlier, but the restaurant seriously took over an hour to serve!): seared sesame-crusted ahi served over garden salad, mac and cheese; 2 makers and waters

5:45am Crossfit: 1 bottle PureSport grape

time: 20:47

7:30am Breakfast: 2 tacodeli jess’ taco on corn with medium salsa (Diced onion, jalapeno, tomatoes, tortilla chips and cheese with fresh sliced avocado), 10oz water, 1 cup black coffee

10:15am Morning snack 2: 1 container Yo Plus Cranberry Raspberry yogurt

12:00pm Lunch: Pei Wei Spicy Chicken Salad; 16 oz. mandarin orange tea

Afternoon snack: 1 apple, 1 stick string cheese, 12 honey-cappuccino-cinnamon almonds

5:30pm 24cycle: 45-minute spin class, 1 bottle Pure Sport

6:30pm Rogue quality workout: diagonal 200s at 5k pace (maintained :52 average for all 10), 1 mile cooldown. 1 bottle Pure Sport Recovery.

Dinner: mixed green salad with chicken, soy beans, celery, broccoli, soy nuts, carrots, and balsamic; 1 whiskey root beer, 1 vodka tonic