B: 5 scr. eggs, 2x svg cantalouope, 2 hb eggs, 1 banana

Deadlift @ 160/180/205 @ 3-3-4. 5min break. Then 30sec circuits @ 5 rounds w/ 1min rest btw rounds-AMRAP pushups, inverted rows, chins, planks.

Dinner: 1/2# ground beef meatballs & spaghetti sauce, spinach, sweet potato

Lunch/PoWo: BBQ pulled chicken, lettuce, pickles, onions

Lunch/PoWo: BBQ pulled chicken, lettuce, pickles, onions

Breakfast: 4 fried eggs, coffee & coconut milk

1 svg date paste w/ coconut flakes

Handful of almonds

L/PoW: 1/2# gr. turkey, spinach, 1 egg, sweet potato, red tea

B: IF + coffee

Sweet potato & coconut oil, 3 eggs

Coffee & coconut milk

Sn: handful coconut flakes, almonds, cranberries each

Lu: Chicken fajitas bowl, sweet potato, coffee, oven roasted turkey

Br: 2 hardboiled eggs, coffee

1/4# burger w/ fixings, salad, sweet potato fries

Sn: strawberries w/ coconut milk, almonds, cranberries

Lu: 6oz salmon, handful almonds

Br: coffee, 4 eggs & salsa

Di: chicken fajitas, salsa, jicama + coc flakes

Started CrossFit Football today. Going to try to stay w/ the programming as much as possible. Not sure if I'll be able to do the 3on1off schedule though.

Started Day 1 of the Whole30 today. No grains, no sugar, no processed food, no legumes, no dairy, & no alcohol. Drank my last beer for 30 days last night.

Coffee

Sn: coconut milk w/ blueberries, strawberries, almonds, & shredded coconut

Lu: 2 chicken breast skilletfried, sweet potato

PoWo: 6oz salmon, spinach

Br: 3 eggs, spinach, 1 turkey bacon, coffee

Sn: 3/4 cup raw cashews

Lu: Rosemary chicken w/ broccolli & cauliflower, sweet potato w/ butter

2.5 cheesesticks, 3 pieces medium pizza @ Impellizerri's

Apple

4 cups coffee

Sn: coconut milk & blueberries, red tea

Lu: 2 duck eggs & 1 chicken egg basted, sweet potato w/ pastured butter

Squat @ 170#
5-5-5

Press @ 75#
5-5-4 (80#)

10:20 second rowing intervals

2-minute walk

Po-wo: 7oz canned salmon

30-minute walk to the grocery

IF from 10pm-130pm (15.5h) then Br: 4 egg omelet w/ spinach & salsa

2 grilled chicken breasts w/ lemon rosemary marinade

Squat @ 160#
5-5-5

Bench @ 135#
5-3-3

Pulls x fail @ 4-2
Chins x fail @ 4-3

*Not really feeling up to the workout today. Poor sleep and diet most likely the culprit.

Br: 2 duck eggs overeasy, spinach

L: salad, roast chicken white & dark meat, fruit, PB fudge

B: IF

Sn: coc. flakes, dried apricots, blueberries, almond butter, fruit bar

S: Beef jerky

S: 2 eggs

2 svgs salmon, spinach, carrrots, vin. dressing, strawberries

S: baby carrots & broccoli, cantaloupe, strawberries

D: meatloaf 2x, mashed sweet potato

S: almond butter @ 3T, pickle

L: 5 hamburger patties, lettuce leaves

Br: 2 hardboiled eggs, coffee @ 6:45

S: 1 square 85% dark chocolate

S: handful of cocoa roasted almonds + coconut flakes + norcal margarita

L: Monster salad w/ broccoli, cauliflower, beets, lettuce, egg, sunflower seeds, vinegar, carrots, cucumber + coffee + unsweetened iced tea

B: 2 eggs + coffee

Post-workout: 3 egg spinach omelet, sweet potato hash, salsa, black tea

Breakfast: 4 fried pastured eggs, baby spinach, coffee

Sleep @ 8h. Woke up a few times due to cats. IF this morning till 11:15 (~13h).

Squat 3x5 @ 160#

Press 3x5 @ 75#

Pullups 5xfail @ 5-4-3-2-1

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Squat 3x5 @ 165# (struggled on sets 2 & 3)
Bench 3x5 @ 140# @ 5-5-3
Deadlift 1x3 @ 225#

Rest day

Squat 3x5 @ 160#
Press 3x5 @ 85# @5-5-4
Chins @ 7-5-4

Rest day.

Paleo on a Budget

1. Make a grocery list throughout the week.
2. Buy frozen!
3. Think ahead.
4. Shop local.
5. Buy in BULK!

Stop One: Meat, Fish and Eggs

• majority of your food budget should be spent
• buy more and freeze it for laterstick to meat from ruminants (beef, lamb, elk, bison/buffalo, goat or venison)
• last stop at the dairy case for pastured, organic eggs.

Step Two: Produce

• So if you’re strapped, don’t worry about organic or local – just buy as much of the dark, leafy stuff (think “nutrient density”) as you can afford and don’t waste money on the nutritionally-sparse veggies like celery, iceberg lettuce and cucumbers.
• If it’s in your budget, use the Seasonal Produce Guide to help you make good fruit choices off-season, but remember, vegetables are always your top priority.

Stop Three: The fats

• Coconut milk
• shredded coconut
• avocado
• If it’s in your budget, check out the nuts and seeds last so make sure you invest in raw or dry-roasted
• Finally, got some extra money left over?-cold-pressed EVOO-organic pastured butter-unrefined coconut oil

SS 3x5

Squats @ 3x5 @ 140# (145# last set)

Press @ 3x5 @ 80#

Chins @ 3xfailure @ 7-5-4

METCON

Metcon WOD 15-9-6

25# DB squats

30# DB one-arm rows

box jumps

pushups

med ball throws

Rest Day 040311

Rest Day

Squats/Bench/Chins 040211

Squats 3x5 @

Bench 3x5 @

Pullups 3xfailure @

Post-workout meal:

Chicken Pizza w/ bell peppers & onions

Squat/Bench/Chins 032811

Squat 3x5 @ 145#

Bench 3x5 @ ???#

Chins 3xF @ 6-4-3

Rest day 032711

Rest day

Squat 032611

Trying out the Starting Strength Protocol (very similar to Stronglifts but using 3x5 instead of 5x5)

Squat @ 145 @ 3x5

chin-ups & pull-ups inbetween

Rest day 032311

Rest day.

Bench 032211

Bench 6x3

3x130

3x135

3x140

3x140

3x140

3x145

sprints

pullups & chins

uneven pushups

med ball throws

Deadlift 032111

Deadlift 5-5-3-3-3

5x185

5x185

3x205

3x205

3x210

pullups

farmer walks w/ 2x25# plates

sprint dashes

time @ 25mins

---------------------

3 eggs-18p

mixed green salad & tuna & salmon & red wine dressing-65p

jerky (postwod), 11p

creatine

chicken breast, 25p

TOTAL: 119p

Rest Day 032011

Mixed WODs 031911

pushups

burpees

shoulder pushups

air squats

sprints

Rest Day 031811

Press 031611

Press 5-5-5-3-3-3

5x75

5x75

5x80

3x80

3x80

3x85

WOD: 5x max pushups + 50yd track sprints (w/ 50yd recovery)

time=20mins

-----------------

IF @ 12hrs

8-9oz canned salmon, ~50p

quart general tsos chicken, ~70p

beef jerky (postWOD), 11P

whey + skim milk, 32p

TOTAL: 163p (98%)

Bench 031511

Cycle 1 Bench Press

5x125

5x125

5x125

3x130

3x135

3x140

pushups

pullups

----------------

4 eggs @ 24p

chicken breast @ 25p

8oz ground turkey @40p

1oz jerky @ 11p

TOTAL: 110p

Squat 031411

Squat @ 5-5-5 (145#) 3-3 (150#) 3 (155#)

DB lunges w/ 25#

2x25# plates farmer's walks

jump pullups & chinups

Daily Protein:

IF 10-11 (13hrs)

2 eggs, 18p

7oz salmon, 45p

(pre&postWOD) jerky, 11p

7oz salmon, 45p

chicken breast, 25p

TOTAL=144g @ protein

Rest Day 031311

Rest Day

10k 031211

Rodes 10k @ 51:48 (8:20min/M) - added ~1min to last year's time.

Rest Day 031011

Protein Diary:

(IF from 9pm-11am @ 14h)

2 eggs - 12g

1/2 can (7oz) salmon ~ 40g

Bench Press 030911

Bench 531 @ 5-5-8 @ 95-110-125

35# DB rows @ 4x10

pullups @ 4x4

35# DB chest press @ 4x10

Protein Diary:

3 eggs - 18p

chicken breast - 25p

whey shake - 24p

general tso's chicken - ?

1/2 can salmon - 40p

Sprints 030811

treadmill sprints @ 12% grade @ 8.5mph (7:13min/M)

tabata variation @ 3x:

20:60

20:50

20:40

20:30

20:20

20:10

total time: 18min

Protein diary:

3 eggs, 18p

1/2 can salmon, 45p

1 beef jerky (postWOD), 11p

lambburger, 45p

TOTAL: 119p (71%BW)

Deadlift 030711

deadlift 513 @ 3x5 @ 150-170-195; then 2x5 @ 115 (50% 1RM)

DB farmer walks up & down stairs x2 @ 35#

good mornings 1x8 w/ bar alone

pull-ups @ 5-4-3

25mins

Rest Day 030611

Rest day.

Long Run 030511

training run @ 7.5M @ 1:06 (8:48min/M)

Rest Day 030411

OH Press 030311

OH Press 531

3x3 @ 55-65-70(6)

negative pullups

staggered pushups

chinups

inverted rows 10-8

Time: 25mins

B: 3 eggs, coffee & cream & cinnamon

L: spinach/cabbage salad w/ salmon, radishes, & red wine vin. dressing, almonds

POW: whey shakes with water + 10 almonds

D: 1.5 chicken breasts, sweet potato frites, steamed broccoli, 2 red wines, red tea

OH Press feels a little light so I'm going to up the numbers a bit on 1RM and reset the cycle

The Characteristics of Hunter-Gatherer Fitness

1. Daily, light-to-moderate activity such as walking was required. Most estimates indicate that the average daily distances covered were in the range of 6 to 16 km. (~4-10mi)

2. Hard days were typically followed by an easier day, but every day a variety of physical activities.

3. Individuals walked or ran on natural surfaces, such as grass and dirt, and often on uneven ground

4. Intermittent bursts of moderate-to-high level intensity exercise with intervening periods of rest and recovery. High-intensity interval training sessions should be performed once or twice per week.

5. Cross-training is important and should include exercises focusing on strength (resistive), endurance (aerobic), and flexibility (stretching). Rotation among multiple different forms of exercise develops resilience and multifaceted fitness and reduces the likelihood of overuse injury, boredom, and emotional burnout.

6. Regular sessions of weight training and other strength-building exercises are essential for optimizing health and fitness. These need to be performed at least 2 or 3 times per week, for at least 20 to 30 minutes per session.

7. In general, hunter-gatherers were lean, and probably almost never obese, which reduced trauma to their joints.

8. Virtually all of the exercise was done outdoors in the natural world. Outdoor activities help maintain ultraviolet-stimulated vitamin D synthesis, improve mood, and facilitate adherence to a regular exercise program.

9. Much of the physical activity was done in context of a social setting (small bands of individuals who were hunting or foraging were working together on various chores).

10. Genetic evidence suggests that humans and dogs have been coevolving together for as long as 135 000 years. The mutual advantages conferred by this co-evolutionary process have been theorized to be related to cooperative hunting between domesticated wolves and our ancient hominin ancestors. Thus, both the dog and the human genomes may be specifically adapted to outdoor exercise involving cooperation between these 2 species.

11. Dancing was often performed as a part of rituals and celebrations, and is an ideal form of exercise that improves fitness and reduces stress.

12. Sexual activity has always been an important aspect of human physical and social interaction. A frequency of sexual activity of 1 or 2 times per week correlates with multiple health benefits.

13. Ample time for rest, relaxation, and sleep was generally available to ensure complete recovery after strenuous exertion.

Source: http://www.marksdailyapple.com/the-characteristics-of-hunter-gatherer-fitness/

Sprints 030211

Mixed distance/time sprints outside on pavement x 9 @ 20mins

POW-banana, almonds, coffee & cream, egg

5-3-1 Templates

• Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
• The Triumvirate. Main lift, and two assistance exercises - 5 sets each.
• I'm Not Doing Jack Shit. Main lift, and nothing else.
• Periodization Bible by Dave Tate. Main lift, and 3 exercises - 5 x 10-20 reps each.
• Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.

Bench Press 030111

Bench Press 531 @ 100-110-125 (5-5-3) - forgot to drop load to 3x3

DB chest press @ 35# 15-10-12

med ball pushups @ 10-10-10

DB rows @ 35# 1x10

Deadlift 022811

Deadlift 5-3-1 (5-5-3)

DB rows @ 30# 3x10

Sprint @ 30s

Neg. pullups @ 2x5

Planks 2x30s=25mins

These rules apply to people who have already switched over to the Paleo diet. Here is a checklist to go through while dialing in your nutrition:

1.Get rid of all the sneak in’s, such as: Dairy, wheat, rye, barley, quinoa, rice, corn, sugar, oats, etc. Basically, get rid of all the processed junk! This should have already been done!
2.No alcohol
3.Cut out all dried fruit
4.Reduce your fruit intake
5.Keep an eye on your portion sizes
6.Eat more Vegetables
7.Up your protein intake- 0.8-1 gram of protein per pound of body weight
8.Minimize nut intake- it is easy to overdo
9.Drink more water
10.SLEEP!!!
11.Take your fish oil- Robb Wolf Fish Oil Calculator

Source: Crossfit Maximus

022811

IF @ 14 hours

coffee, cream, cinnamon

VD3

spinach

radishes

carrots

red wine vinagrette

banana

egg

half can wild AK salmon

4 fish oil

Press 022611

2 eggs

coffee & cream

creatine

-----

30 minutes

Overhead Press 5-3-1

5-5-8 @ 50, 60, 70#

5x3-6-9 chins, pushups, air squats

3x5 DB clean & jerk @ 20-25#

-----

whey

jerky

almonds

chicken

broccoli

coffee & espresso & cream

Bench Press 022411

2 eggs

coffee & cream

2 fish oil

1 VD3

spinach

chicken breast

broccoli

cucumber

3 fish oil

almonds

Bench 5-3-1

3x5 @ 90, 105, 120#

DB chest press 4x10 @ 30#

DB rows 4x10 @ 30#

Pushups 4x10

whey protein

apple

chicken enchiladas (cheese, corn tortillas)

dark star porter

red tea

coconut

dark chocolate

craisins

whey protein

milk

cottage cheese

2 fish oil

Lift Heavy 022311

IF

coffee & cream

7oz canned salmon (30p)

spinach

cauliflower

1oz red wine vinagrette

-----

Week 1 @ 5-3-1

Squat - 3x5 @ 105, 115, 135

DB lunges - 3x10 @ 25-30

DB thrusters - 2x5 @ 25-30

Metcon 022211

Multiple rounds @ 25 mins:

pushups
chinups

planks

thrusters

overhead DB presses

DB rows

Rest day 022111

B: 2 eggs, coffee & cream, sugar, 3 fish oil, almonds 1 VD3

L: spinach, chicken breast, red wine vin., cauliflower, coffee black

Rest Day 022011

Lift Heavy 021911

preWOD:

1 VD

coffee & cream & sugar

creatine

squat @ 140# @3x5

overhead press @ 70# @ 2x5, 3x3

inverted rows @ 1x10

chin-ups @ 5-5-4

neg. pull-ups @ 3-x5secs

postWOD:

whey w/ water

coffee & cream

3 eggs

cheddar cheese

3 dates

3 fish oil

Rest Day 021811

Metcon 021711

WOD:

Ladders @ 15-20minutes

chin-ups 1-2-3-4-5-1

wide pushups 1-2-3-4-5-6

db rows 25# @ 1-2-3-4-5-6

static weight carry 25#db @ arm

med ball throws/sprints

Lift Heavy 021611

Squat 135 @ 3x5

Bench 120 @ 5x5

Deadlift 205 @ 1x3

Inverted Rows @ 3x5-6(failure)

Protein Amounts in Various Foods

Meats
Beef (6 oz.) – 54 grams
Turkey, breast (6 oz.) – 51.4 grams
Pork Chop (6 oz.) 49 grams
Turkey, dark meat (6 oz.) – 48.6 grams
Hamburger (6 oz.) – 48.6 grams
Chicken, dark meat (6 oz.) – 47.2 grams
Tuna (6 oz.) – 40.1 grams
Broiled Beefsteak (6 oz.) – 38.6 grams
Chicken, breast (6 oz.) – 37.8 grams
Ham (6 oz.) – 35.4 grams
Salmon (6 oz.) – 33.6 grams

Dairy/Eggs
Cottage cheese (1 cup) – 28.1 grams
Yogurt, low fat (1 cup) – 10.7 grams
Skim milk (1 cup) – 8.3 grams
Whole milk (1 cup) – 8 grams
American cheese (1 oz.) – 7 grams
Soymilk (6 oz.) – 6.7 grams
Egg (1 large) – 6.3 grams

Meat Substitutes, Beans and Legumes, Nuts
Veggie Burger (6 oz.) – 51.4 grams
Tofu (6 oz.) – 13.8 grams
Peanut Butter (2 Tbsp.) – 8.1 grams
Almond Butter (2 Tbsp.) – 7 grams
Lentils (1/2 cup) – 9 grams
Split Peas (1/2 cup) – 8.1 grams
Kidney Beans (1/2 cup) – 7.6 grams
Sesame Seeds (1 oz.) – 7.5 grams
Black Beans (1/2 cup) – 7.5 grams
Garbanzo Beans (1/2 cup) – 7.3 grams
Green Peas (1/2 cup) – 4.1 grams

Fruits and Vegetables
Orange (large) – 1.7 grams
Banana (medium) – 1.2 grams
Green Beans (1/2 cup) – 1 gram
Carrots (1/2 cup) – .8 gram
Apple (large) – 0 grams

New Goals for 2011

50K is over, now what?

Now that the race is over, I'm looking for to recovery and some new goals that are not distance-based. Here's what I have in mind:

Overall: Lean out and gain definition

Strength Goals:

1. Squat @ Bodyweight x 1.5 (~250#)

2. Overhead Press @ BW x 1 (165#)

3. Bench Press @ BW x 1 (165#)

4. Deadlift @ BW x 1.75 (~290#)

5. Push-ups @ 1x50

6. Chin-ups @ 1x12

7. Pull-ups @ 1x10

Diet Goals:

1. No grains

2. Very limited dairy

3. Very limited to no sugar/sweeteners

4. No artifical sweeteners

5. No coffee/caffeine after 12pm

6. Intermittent fasting from 8pm-11:00am (15h IF, eating window 11am-8pm @ 9h) on non-strength training days/rest days

7. Fasted training on strength days (no food after lunch=fast from 11:30am-7pm @ 7.5h) w/ post-WOD @ heavy protein (ex. 2x whey shake or jerky)

8. Reduce alcohol intake, early in evening not before bed

Louisville Lovin' the Hills 2011

The day has come and gone. After months of training, February 12th's LLTH 50K race started at 8am and ended (for me at least) a bit after 5pm. Thirty miles run/hiked/walked/sloshed for 9 hours 11 minutes at an average pace of 17:43/mile. Although I was disappointed at the time (shooting for 8 hours) I can accept it due to the fact that warming temperatures and a recent snowfall left at least one-third if not more of the course with 3 inches of mud on it instead of dirt. Another 1/4 or 1/6 of the course still had ice and snow on it. All in all, a test of physical and mental perseverance but not likely something I will dive into again.

Rest Day 020911

B: whey protein & ice, 2 fish oil (24p)

L: spinach salad with cabbage, carrots, tuna, 2 fish oil (26p)

S:

D:

Neck hurts a little from bad sleep & lifting on Monday. Rest day today in prep for race.

Lift Heavy 020711

Quick WOD today of using RPT with bench press, deadlifts, inverted rows, and chins @ 25mins

Long Trail Run

17mile run @ 4hrs
Cramped @ 13, 15, 16
Took salt which helped somewhat with the cramps
Also preWOD half banana & coffee, fueled @ 1:30 & 2:30 w/ DIY pemmican of almond butter, banana, cranberries, EVOO, whey powder. Little gastric distress after eating.

Avg Trail Pace @ ~ 14min/mile

PostWOD: coffee w/ cream & sugar, general tso's chicken & eggroll, peppermint & red tea

Rest Day 020411

B: coffee w cream & sugar, 2 eggs, whey w ice & water, 2 fish oil, 1 VD

L: spinach, radishes, 1 can tuna, green cabbage, 2 fish oil, beans, red wine vin., cheesecake slice

Metcon 020311

Back to preseason weight @ 169.7#

PreWOD @ whey, ice, water, creatine

WOD-30 mins of mixed crossfit & primal moves:

pull-up/chin-up

raise push-ups

30# farmer walks

30# DB squats

30# DB overhead presses

negative pull-ups

med. ball turkish get-ups

150# O-bar back squats

PostWOD-beef jerky + dinner (fish, brussel sprouts, tomato soup, red wine, dark chocolate)

Rest Day 013111

B: coffee,cream,1 sugar + IF (@ 14hrs) + creatine

L: spinach salad w/ radishes & broccoli, red wine vin. dressing, 1 can tuna + 1c cottage cheese, blueberries + coffee, cream.

PreWOD: Protein shake

PostWOD:

D:

Couldn't make it to the gym today, so WOD became rest day. Trying new fish oil supplementation strategy per PaleoSolution wisdom & going to start doing 7 pills a day instead of 2. need to work on taking them with meals though rather than all at once at night.

Trail Run 012911

Jefferson Memorial Forest

Energy Level (1-10): 8

Motivation Level (1-10): 10

Health (1-10): 9

Workout: Long trail run @ 16.7 miles @ 3:46. Avg. pace @ 13:30mins/mile

Thoughts:

Weather was outstanding. 35 degrees when I left the house and probably warmed up to at least 40-45 degrees by the time I was midway through my run. Snow was mostly gone although some patches of uphill trail were muddy. Ate a handful of dried cranberries and almonds after 1:20 and a few pinches of sea salt to prevent cramping. Repeated this at 2:30. Did notice some cramping in quads around mile 13 but shot a couple more salt pinches and the cramping went away.