10.7.15

Wednesday 10.7.15
Rx
Warm-up
Dynamic(Coaches Choice)
Comp Wod 1.6
“Open Workout 15.5″
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

Competition WOD: 9:10 which was 3rd best in the gym.

  • Killed my legs

So far not eating peanut butter and almonds has been working. We’ll see how it goes.

  • Sent out 50 emails today to Division2 baseball coaches to try to get a feel for how they thought about our idea. Excited to see if I get any feedback from them. Even if no one responds, at least it was a good first step in actually doing something productive and striving towards pursuing it.

10.5.15

Monday 10.5.15
Rx
Warm-up
2min Airdyne
1 min goblet squat
15 Wall Squat
10 Pistols(5/leg)
Strength
Back Squat
3 @ 70% (0.9) 1RM
3 @ 80% (0.9) 1RM
3 @ 90% (0.9) 1RM
Rest 3min b/t sets
Metcon
3 RFT
75 Double Unders
50 Air Squats
25 Cal Row

Back Squat: 245, 275, 295

Metcon: 13:52

6:30am- Regular Smoothie and 1 hard boiled egg

10:00am- 1/4 Cup of Almonds

12:00pm- Salad (Spinach, chicken, carrots, broccoli, tomato, 1/2 avocado, balsamic) and Power Crunch Bar

5:15pm- Apple

6:00pm- Crossfit Class

7:30pm- Chicken Breast, sweet potato, asparagus, broccoli, tomato

  • Decided today that I am going to eliminate nuts from my diet. No peanut butter in my smoothies nor almonds as a mid morning snack. Instead I am going to get my healthy fat from avocado and coconut oil. Also, as a mid morning snack I am just going to have 1 hard boiled egg. See if my skin clears up by eliminating some of the fat.

10.01.15

Thursday 10.1.15
Rx
Warm-up
400m Jog
10 GHD Sit-up
10 GHD Back Ext
10 Good Mornings(45/35)
1min Forward leaning rest(Push-up pos)
Strength
Deadlift
5 @ 65% 1RM(0.9)
5 @ 75% 1RM(0.9)
5 @ 85% 1RM(0.9)
Rest 3min between sets
Metcon
“Tabatta”
Box Jumps(30/24)
Ring Dips
Sumo DL High Pull(75/55)
Chin-up
Rest

Deadlift: 315, 345, 375

Metcon: Used the band for dips to allow me to focus on form and get more out of it.

6:15am- Regular Smoothie and 1 hard boiled egg

10:00am- 1/4 cup of almonds

12:00pm- Regular Salad

1:00pm- Power Crunch Bar

5:15pm- Apple and Peanut Butter

6:00pm- Crossfit

7:00pm- BCAA Drink and Quest Bar

8:00pm- Basketball Game

9:15pm- Celebratory Post Game Beer

10:00pm- Chicken Breast, Sweet Potato, Veggies in coconut oil

  • We won the Scottsdale Rec League Basketball League tonight, and has us running with good vibes heading into the weekend.

9.30.15

Front Squat 3×5 (205, 225, 235)

Overhead Squat and Snatch Work (Working on Form)

Metcon:

4 Min AMRAP

3 Power Cleans (185)

10 Push-ups

5 Pull-ups

Rest 1 Min

6 Min AMRAP

3 Front Squats (185)

10 Wall Balls (20lbs)

Rest 1 Min

4 Min AMRAP

3 Power Cleans (185)

10 Pushups

5 Pullups

6:30am- Regular Smoothie and 1 hard boiled egg

10:00am- 1/4 Cup Almonds

12:45pm- Turkey Sandwich and Fries (Tom’s Tavern)

3:00pm- Crossfit

4:30pm: BCAA Powder

5:30pm- Happy Hour (4 Beers and some appetizers)

8:00pm- Turkey Burger, asparagus, and broccoli