11.23.09

WOD:
Box Jumps: Max height of 19"
Metcon: 7:43
15lb dumbell cleans
16in box jumps

Meal 1:
roast beef

Meal 2:
chicken
broccoli
almonds

Meal 3:
beef with guacamole

11.19.09

Rest Day

Meal 1:
chicken
almonds

Meal 2:
beef with guac

Meal 3:
turkey
apple
almond butter

Meal 4:
salmon
a little chocolate ice cream

11.18.09

WOD:
Shoulder Press: 3x3
60,65,70(PR)
Metcon: 9:14
3rds
Box Jump (18in)
SDHP (85#)
400m run

Added 2in to my box jump!

Meal 1:
chicken
macadamia nuts

Meal 2:
Same

Meal 3:
Roast Beef
Pumpkin Seeds
Broccoli

Meal 4:
Buffalo
guacamole
raspberries

11.17.09

WOD:
Back Squats: 3 sets of 5 @115 for skill work
Metcon: Annie
9:02
subbed tuck jumps

Meal 1:
Eggs
almonds

Meal 2:
chicken
avocado

Meal 3:
chicken
macadamias
broccoli

Meal 4:
some kind of white fish cooked in butter and spice
green beans

11.16.09

WOD:
AMRAP in 20:
5 burpees
10 push jerks
15 pullups
6rds + 5 + 3
65# push jerks
green band for pullups

During warmups I've included a round of max effort pullups with the blue band and working on kicking up for handstands.

I'm not sure if my thinking on this is correct, but I feel like a lot of the weakness in moves such as front squat, thrusters, wall balls and pushups are due to a weakness in my core group. At least that's what I think, because that's what caves in the quickest- particularly during heavy front squats. I did the warm up overhead squats with a 15# bar. Is this a good plan of attack? Or is my thinking wrong?

Meal 1:
Eggs
almonds

Meal 2:
roast beef
avocado

Meal 3:
salad with spinach, tomatoes, steak and my own vinaigrette

Meal 4:
chicken
eggplant cooked in olive oil

11.12.09

My original post from 11.11.09 didn't save or post. Weird. Eating was legit and I did the Filthy Fifties in 31:29. 16" box jump, 1pood kb, and I thought I was on the 45# push press, but it was the 30#. I was able to string more burpees together than before, but wall balls are still a weakness.

11.12.09
I went for a light run in the morning, mostly to loosen up my sore hamstrings.

Meal 1
Eggs
almonds

Meal 2
turkey breast
almonds

Meal 3
beef with avocado
tomato

Meal 4
I tweaked a shrimp etouffee recipe slightly and just had it with broccoli instead of rice.

I'm starting to get tired of eating food that super pared down and am looking to experiment more. I love to cook, and really miss it.

11.10.09

Accidental Rest Day since I slept through my alarm :(

Meal 1:
eggs
almond

Meal 2:
5oz turkey breast
guacamole

Meal 3:
Beef and veggie stir fry

Meal 4:
shrimp cooked in olive oil
broccoli

ISAL revisited

So, after seeing the basic strength charts and figuring out where I fall on the scale from untrained-elite, I feel the need to sort of refocus my ISAL. I can come up with a slew of things that need to be improved (everything, basically) and there are a lot of things that have improved in weight, but there are some key things that I'm just tired of sucking at and there's really no excuse for it. These things are, in order of priority:

Strength:
Shoulder Press
Thrusters
Wall Ball shots
Bench Press
Snatch

Gymnastics:
Pushups
Handstand hold
ring support
pullups
dips

Speed:
Double Unders
I also need to work on picking up speed with my running now that I now I can do a running wod without walking, but I'm confident that will fall into place without too much struggle.

11.09.09

WOD:
Power Cleans: 105,110,115 (took a few tries to get it @ 115)
Metcon: 3rds + 6pushups + 1 tgu
20lbs for tgu

Meal1:
Turbot
Almonds

Meal2:
Same

Meal 3:
Salad with spinach, arugula, beef, my vinaigrette

Meal 4:
chicken stir fried with broccoli, carrots and cauliflower
almond butter

11.02.09

Things have been crazy the past few days. I did pretty good, though, all things considered.

WOD:
Power Clean Cindy:
7rds + 7 cleans
95# for cleans
green band for pullups

Meal 1:
Grilled balsamic chickena with olive oil

Meal 2:
Same

Meal 3:
roast beef
carrots
almond butter

Meal 4:
Broccoli
sausage