Monday 4.5.10
SLEEP
wake: 0600
Hours sleep: 7.5

WORKOUT
3 rounds
400m run
500m row
25 burpees
17:13

Last similar workout was 8/10/09
3 rounds
500m row
21 burpees
400m run
17:32

Today was 20 seconds faster with 12 more burpees.  My guess is that is a 45 second improvement at 2 seconds per burpee.

EATING:
Hours fasting:
Eating window:
Food:
1300
2 sausages
2 oz. chicken
mashed yam

1500
5 oz pork
peach and cured lemon compote
asparagus
red pepper, tomato, red onion salad
almond butter

1715
5 oz chicken
strawberries
almonds

1900
3 oz. pork tenderloin
2 HB eggs
apple
blood orange
walnuts

2200
Asparagus, cheese and tomato frittata
Tomatoes, onions and cream cheese
Cheese
Reese’s PB eggs

omega3 - 10200mg
H2O - 4L

Sunday 4.4.10
SLEEP
wake: 0830
Hours sleep: 9

WORKOUT
rest

EATING
hours fasting:
Eating window: 1200 - 2100
Food:
Easter Chocolate
French Toast with maple syrup
bacon
Asparagus, tomato, and fontina frittata
bagel with cream cheese, lox, tomato, and red onion
champagne
orange juice
coffee

omega3 - none
H2O - 1 L

Saturday 4.3.10
SLEEP
wake: 0630
Hours sleep: 6.5

WORKOUT
0745
21-15-9
Deadlift, 225#
burpee box jump, 24”
row for calories
11:03

EATING
hours fasting: 9
Eating window: 0830 -
Food:
0830
4 HB eggs
Yam
Apple sauce
Coffee

1215
Dried cherries
Almond butter

1445
Dried fruit and nuts

1500
5 egg, Bacon, cheddar, cured lemon and herb frittata

1800
Hershey’s Bar

2000
California chicken salad
Iced tea

2030
Reese’s PB Cups

Omega3 - 10200mg
H2O - 2L

Friday 4.2.10
SLEEP
Wake: 0715
Hours sleep:

Workout
1300
“Fran”
3:39
First Fran in 3 1/2 years. I did Fran 1 month into my CF career. It took over 9 minutes. This was a huge improvement!

Only 1 break. 21’s straight through with butterfly Kip. 15 was 9 & 6 on thrusters and 15 straight butterfly. 9 was straight on thrusters and 9 pullups - 6 butterfly and 3 gymnastic hanging on for dear life. Need to take no break in round 2 and rest less between pullup and thrusters.  Also pull myself down in thrusters rather than sink.

1630
Tabata Mile
Run :20, Walk :10 for 1 mile
14 full rounds + 4 seconds
7:04 total
4:44 of running
2:20 of walking
But it’s kind of funny, didn’t walk 1/2 the distance I ran…

EATING
hours fasting: 10.5
Eating window: 1030 -
Food:
0800
Sweet Turkish coffee

1030
Hershey’s Bar

1515
7 oz chicken
Yam
1 1/4 Hershey’s Bar

1700
Chia energy bar

1730
5 oz chicken
Asparagus
Walnuts

1830
Chicken
Walnuts

2330
Double double animal style
Fries
Iced tea

Omega3 -10200mg
H2O - 2L

Thursday 4.1.10
SLEEP
Wake: 0800
Hours sleep: 8

Workout
Rest

EATING
hours fasting: 9
Eating window: 0900 - 2330
Food:
0900
4 egg lemon & thyme omelet
Sweet Turkish coffee

1030
Lots of bacon

1415
Meatloaf
1 HB egg
Sauteed eggplant
Almond butter

1715
5 oz pork
Yam
Asparagus

2015
Snicker’s

2330
Chicken
Mushrooms
Dried fruit and nuts
Mini butterfinger

2 fried eggs
Bacon

Omega3 - 10200mg
H2O - 2L

Wednesday 3.31.10
SLEEP
Wake: 0445
Hours sleep: 6.5

Workout
1400
“Filthy 50”
22:45

EATING
hours fasting: 16
Eating window: 1145 - 0000
Food:
0515
Unsweetened Turkish Coffee

1145
Chicken thigh
HB egg
Sauteed eggplant
Apple
Walnuts

1500
6 oz chicken
Yam
Apple sauce
Dried cherries

1615
Sweetened cacao nobs

1800
6 oz pork
Tangerine
Almond butter

1830
3 oz Chicken

2030
Steak with molé
Asparagus and fennel salad

2345
2 oz chicken
Mini French macaroons
English muffins with butter and honey
Coconut and almond butter cookies
Dried fruit and nuts

Omega3 - 10200mg (0815)
H2O - 2.5 L

Tuesday 3.30.10
SLEEP
Wake: 0730
Hours sleep: 8.75

Workout
1130
“Helen”
9:13

EATING
hours fasting: 18
Eating window: 1300 - 1945
Food:
0845
Unsweetened Turkish coffee

1300
5 oz Chicken thighs
2 HB eggs
Yam
Dried cherries

1500
5 oz pork tenderloin
Asparagus
Almonds

1630
Hershey’s Bar

1815
3 oz. Chicken thigh
2 HB eggs
Apple
Almonds

Omega3 - 10200mg (1400)
H2O - 3L
Tuesday 3.29.10
SLEEP
Wake: 0730
Hours sleep: 8.75

Workout
1130
“Helen”
9:13

EATING
hours fasting: 18
Eating window: 1300
Food:
0845
Unsweetened Turkish coffee

1300
5 oz Chicken thighs
2 HB eggs
Yam
Dried cherries

1500
5 oz pork tenderloin
Asparagus
Almonds

1630
Hershey’s Bar

1815
3 oz. Chicken thigh
2 HB eggs
Apple
Almonds

1945
Preserved lemon, thyme and cheddar omelet

Omega3 - 10200mg (1400)
H2O - 4L

Monday 3.29.10
SLEEP
Wake: 0645
Hours sleep: 6.5

Workout
1230
Back Squat, 170#
10-10-10-10-10-10-10-10-10-10
Tempo: 2040
90 second rest between rounds

Last time I did this it was at 155#. I was originally going to increase to 163# but bit the bullet based on my deadlift experience with the same intervals. This was brutal. So much worse than deadlift.

Tried to run a mile 30 minutes post workout and made it

EATING
hours fasting:
Eating window:
Food:
0800
Sweetened Turkish coffee

1300
8 oz. Chicken thighs
Sweet potatoes
Apple sauce

1445
5 oz. Pork tenderloin
Roasted red pepper
Dried cherries
Almonds

1615
Walnuts

1630
Hershey’s Bar

Omega3 - 10200mg (1145)
H2O - 3L
Monday 3.29.10
SLEEP
Wake: 0645
Hours sleep: 6.5

Workout
1230
Back Squat, 170#
10-10-10-10-10-10-10-10-10-10
Tempo: 2040
90 second rest between rounds

Last time I did this it was at 155#. I was originally going to increase to 163# but bit the bullet based on my deadlift experience with the same intervals. This was brutal. So much worse than deadlift.

Tried to run a mile 30 minutes post workout and made it

EATING
hours fasting:
Eating window:
Food:
0800
Sweetened Turkish coffee

1300
8 oz. Chicken thighs
Sweet potatoes
Apple sauce

1445
5 oz. Pork tenderloin
Roasted red pepper
Dried cherries
Almonds

1615
Walnuts

1630
Hershey’s Bar

1730
Meatloaf
Apple
Walnuts

1900
Chicken thigh
2 HB eggs
Eggplant
Almond butter

Omega3 - 10200mg (1145)
H2O - 4L

Sunday 3.28.10
SLEEP
Wake: 0900
Hours sleep: 9.5

Workout
Rest

EATING
hours fasting: 13.5
Eating window: 1000 - 2200
Food:
1000
Banana pancakes
Eggs
Bacon
Sweet Turkish coffee

1700
Chicken paillard with shallots cooked in white wine
Arugula salad with bell peppers and cucumber
Whole grain mustard vinaigrette

2030
Steak
Salad
Red wine

2200
Mochi ice cream
Coconut shortbread cookies

Omega3 - 10200mg (1730)
H2O - 2L

Saturday 3.27.10
SLEEP
Wake: 0615
Hours sleep: 7.75

Workout
Heavy Cindy
5 pull ups, 40#
10 push ups, 25#
15 squats, 40#
10 1/3 rounds

EATING
hours fasting: 14.75
Eating window: 1115
Food:
1045
Hershey’s Bar

1115
2 HB eggs
Yam

1200
Pork tenderloin
Asparagus
Olive oil
Sweet Turkish coffee

1300
Pork tenderloin
Asparagus
Olive oil

EVENING
Veggies with ranch
Brownies
Cupcake
Buffalo burger
Chicken
Veggie kabob
Beer
Margaritas

BBQ chicken and ribs
Deep fried banana
Krispy kreme

Omega3 - 0845
H2O - 4L

Friday 3.26.10
SLEEP
Wake: 0715
Hours sleep: 8

Workout
12 deadlift
40 wall ball, 20#
9 deadlift
30 wall ball
6 deadlift
20 wall ball
3 deadlift
10 wall ball
9:22

EATING
hours fasting: 15.5
Eating window: 1400 - 2045
Food:
0730
Coffee

1400
Pork tenderloin
Yam
Dried cherries
Almonds
Hershey’s Bar

1445
Red Bull Cola

1545
Chicken thighs
Ratatouille
Almond butter
Sweetened Cacao nibs

1730
Chicken thigh
2 HB eggs
Ratatouille
Apple
Walnuts

2045
8 oz. burger on a pretzel bun
Fries

Omega3 - 10200mg (1000)
H2O - 4L

Thursday 3.25.10
SLEEP
Wake: 0715
Hours sleep: 8.75

Workout
Rest

EATING
hours fasting: 15.25
Eating window: 1215 - 2230
Food:
0800
Coffee

1215
Chicken thighs
Apple
Almond butter
Hershey’s Bar

1400
Pork tenderloin
Chicken thigh
Dried cherries
Sweet potato
Almonds

1630
Pork tenderloin
2 HB eggs
Minneola
Almonds

1745
Coffee
Madlines

1800
2 Italian sausages
Snicker’s Bar

2230
Double double animal style
Fries
Iced tea

Omega3 - 10200mg (0915)
H2O - < 4L

Wednesday 3.24.10
SLEEP
Wake: 0445
Hours sleep: 6.5

Workout
1000
3x
400m sprint, 2-3 minute rest
800m sprint, 4-5 minute rest
1:13, 3:01, 1:19, 3:14, 1:22, 3:15

Paced the first one nicely. If it was a solo sprint I think I would have done 1:10 or so.  First 800 I ran the first half in 1:30. Then actually slowed down and picked up the last 100 to even it out. Second 800 I ran the first half in 1:30 and then slowed down terminally. Third 800 I ran the first half in about 1:40 and then didn’t slow down nearly as much to finish at about the same time as second 800. The second and third 400 were pretty all out.

EATING
hours fasting: 16
Eating window: 1300-2100
Food:
1145
Red Bull Cola

1300
Chicken thighs
Yam
Dried cherries
Hershey’s Bar
Almonds

1500
Pork tenderloin
Apple
Almond butter

1700
Meatloaf
HB eggs
Ratatouille
Walnuts

1830
3 oz. chicken
Dried fruit and nuts

1845
Sweet Turkish coffee

2100
Chicken leg and thigh
Roasted onions and garlic
Sweet potato and red peppers

Omega3 - 10200 (0815)
H2O - 3.5 L

Tuesday 3.23.10
SLEEP
Wake: 0545
Hours sleep: 7.25

Workout
1330
Deadlift, 205#
10-10-10-10-10-10-10-10-10-10
Tempo 4020
90 second rest between sets
Completed all 10 sets. :32-:33 per set. Shooting for :35.
Total workout time: 19:55

1700
10x
Row BW in watts for 1 minute followed by 8 strong pulls for max watts
(166-176) 570
(162-182) 604
(160-180) 620
(163-183) 634
(170-190) 633
(165-180) 628
(166-183) 624
(175-185) 597
(160-190) 608
(160-175) 607

EATING
hours fasting: 16
Eating window: 1130-2130
Food:

0615
Sweetened Turkish coffee

1130
Chicken thighs
Yam
Avocado
Almonds

1400
Post WOD
Pork tenderloin
Dried cherries
Yam

1615
Meatloaf
HB eggs
Ratatouille
Almond butter

1745
Chia energy bar

1900
Sweetened Turkish coffee
Coconut shortbread

2115
4 fried eggs
4 pieces bacon
Dried fruit and nuts

Omega3 - 10200mg (0800)
H2O - 4 L

Monday 3.22.10
SLEEP
Wake: 0645
Hours sleep: 8

Workout
1200
4 rounds
500m row
8 hang power cleans, 135#
12 push ups
16 toes-to-bar
17:15

EATING
hours fasting: 15
Eating window:1300-1930
Food:
0800
Sweetened Turkish coffee

1300
Pork tenderloin
Dried cherries
Yam
Hershey’s Bar

1400
Chia energy bar

1530
Meatloaf
Eggplant, tomato, peppers
Walnuts

1615
Random piece of buffalo

1730
Chicken
Apple
Almonds

1930
Pork tenderloin
Dried cherries
Almonds

Omega3 - 10200 (0945)
H2O - 4 L