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)