Day 22 - Monday

5:30 am class...a real humdinger of a workout.

WOD

"Lumberjack 20"
20 Deadlifts (195lbs)
Run 400m
20 KB swings (53 pounds)
Run 400m
20 Overhead Squats (75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 KB Squat Cleans (35 pounds each arm)
Run 400m

 

Took me 28:15. Made me hungry all day long.

 

My Food:

Before the workout I had a Luna Protein Bar and mixed a shake for post workout

 

At work I had my typical oatmeal

 

Snacks thru the day; 2 carrots, banana and a grapefruit

 

Lunch was left over wild rice and sprouted mung beans with cashews, a few broccoli

 

Dinner was Cajun chickpea patties, spinach salad with cukes and balsamic carrots

Day 21 - Super Bowl Sunday

Some reason I woke up at 4:30 am. Went for a 1 hour 15 minute mountain bike ride with my wife while G went skiing with Grandpa and then went to the open gym at the Box. Rather than actually working out though I helped work on trying to better secure the ring holds in the ceiling.

 

My Food:

Breakfast was a bowl of Kashi cereal with blueberries, a banana and almond milk

 

After the MTB ride I had a Larabar and 2 carrots on the ride to the gym. I mixed a Plant Fusion shake to drink after, but since I did not lift, I did not drink it.

 

Stopped at grocery store and bought some hummus and avocados, had a little as a snack with Wheat Thins.

 

Dinner was wild rice and sprouted mung bean pilaf, steamed broccoli and baked mini pumpkin squash

I fell asleep at half time, about 8:00 zzzzzzzzz

Day 20 - Saturday

No workout because I went to the Crossfit Competition in Hershey. Food was a bit off because of the comp and family stuff.

My Food:
Coffee and a sprouted English muffin with almond butter and hemp seeds

Lunch was a banana and a Organic Protein Food bar

Handful of almonds before dinner

Scrambled tofu and red peppers, blueberries, spinach leaves, tempeh bacon and a corn tortilla

Day 19 – Friday

Up for the 5:30 am class:

Skill/Strength

5 sets of: 30 second L-sit followed by 5 ring dips

WOD

6 Hand Stand Push Ups (on a 30" box)

10 KB Swings (20kg)

14 Ball slams (30 pound ball)

18 Box Jumps (24" box)

-15 second L-sit

12 HSPU

20 KB Swings

28 Ball slams

36 Box Jumps

-15 Second L-sit

6 HSPU

10 KB Swings

14 Ball slams

18 Box Jumps

Seems like a lot of stuff: Time was 10:46

My Food

Before WOD Luna Protein bar and water, post WOD had Plant Fusion Shake

At work breakfast was oatmeal

Snacks for the day were a banana and a Clementine, 2 shown but one was rotten

Lunch was Neato again, but I got an actual burrito this time…..yikes a wrap!

Dinner was steamed kale, baked tofu and soba noodles with almond sauce. Damn tasty

And I had 2 gingersnaps...then I had to go upstairs because I wanted 10 more

Day 18 - Thursday

Thankfully the family schedule allowed me to go tonight to the gym since I missed yesterday. This WOD looked tough but I figured about  15-17 minute time. Got to the gym and saw the board where the earlier classes were taking 20-25 minutes. Yikes.

 

SkillHandstand Pushups (strict and kipping) - I got one hand stand push up, twice......that's a big deal for me!
then three attempts to find max standing broad jump (I got 7.5 feet)

WOD
4 Rounds for time:
100m farmers carry (54 pound kettle bells, one in each hand)

8 Power Cleans (105 pounds)
250m sprint with plate (45 pound plate)
8 Power Cleans (105 pounds)

 

Took me 21:10 and I was COOKED.

 

My Food:

Breakfast was walnuts, almonds, flax seed, hemp seeds, pumpkin seeds, coconut, blueberries, banana and almond milk.

 

Snacks thru the day were a carrot, clementine, apple

 

Lunch was left over quinoa chili and hot sauce

 

After the work out was Plant Fusion Shake

 

Dinner was Curry Coconut Lentils and Chickpeas, spinach and steamed broccoli

 

Day 17 - Wednesday

I tried to get up for the 5:30 am class but had little sleep over stressing about layoffs at work so I skipped it. Went for a walk in the neighborhood with the family instead when I got home from work, still having a job.

 

My Food:

Breakfast was oatmeal, protein, cinnamon, raisins

 

Had a grapefruit about 10

 

Lunch and the remainder of my snacks was a baked sweet potato, apple, banana, 2 clementines

 

Dinner was quinoa, hominy, 2 bean chili.

 

Day 16 Tuesday

Stuff is going on at work to stress me out so when I saw the WOD today I was not sure I'd mentally be able to push this hard. The Coach wanted me to do a "lighter" version of it with less all around reps but I felt like I needed the full version to help clear my head. He was right.....it was tough but glad I did it as prescribed.

Skill/Strength

Run one mile for time

WOD

"Barbara"

Five Rounds:

20 Pullups

30 Pushups

40 Sit-ups

50 Squats

Rest 3 Minutes between each round.

My 1 mile time was 6:54 and that shocked me, I figured I'd be about 7:30. Thankfully one girl caught me at the 1/2 mile mark and I was able to run the last 1/2 mile with her and she was kicking it up fast. I was tired.

 

The WOD took me 4:28 first round, 5:25, 6:15. 6:15 and 6: 10.  It was tough, glad it was over...enjoyed it.

 

My Food:

Breakfast was my oatmeal work mix:

Snack pile for the day:

 

Lunch was at neato burrito again. Same as usual: Brown Rice, black beans, salsa, lettuce

 

On the drive home I ate the other half of yesterday's protein bar.

 

I had 1 cup of cereal and almond milk before heading to the gym

K made a great dinner of baked sweet potato, chia black bean patty, spinach salad with tahini.

With the work stress I felt like I needed a sweet so I had 2 ginger snaps and a few chocolate chips. I wanted more, so did end up with another few chocolate chips than shown.