Thursday, 2/24/11

Wake-up: 0445 (~6 3/4 hours)

Bodyweight: 218# @ 1045

Workout:
5x
90 Double Unders
60s HS Hold
30 Sit-ups

Time - 29:39

Food:
0645
1 hamburger

1000
PWM
1/2 pc salmon
1 A&B coconut juice w/ pulp

1230
tri tip
broccoli

1645
meatball soup
butternut squash soup
almonds

1930
@ ESPN Zone

0115
almonds
A&B coconut juice w/ pulp

Wednesday, 2/23/11

Wake-up: 0530 (~6 hours)

Workout:

Food:
0615
2 Italian sausages w/ mustard

1100
tri tip
butternut squash soup

1430
tri tip
butternut squash soup

1945
1 hamburger

Tuesday, 2/22/11

Wake-up: 0645 (~7 3/4 hours)

Workout: 1730 by myself
5 min jumprope warm-up
10 min runners warm-up w/ lateral movements
hip mobility

Workout Focus: rope climbs, push-ups (hundredpushups.com protocol), core strength. Workout not done as a WOD with timer, just a focused work on each of the skills.
2 Rope Climbs
14 Push-ups
3 Candlesticks

2 Rope Climbs
14 Push-ups
3 Candlesticks

2 Rope Climbs
28 Push-ups
3 Candlesticks

2 Rope Climbs
14 Push-ups
3 Candlesticks

2 Rope Climbs
30 Push-ups (max reps set)
3 Candlesticks

CFE WOD - 1.5 mile time trial
800m - 4:26.8
1600m - 4:50.2
2400m - 4:40.3

Total Time - 13:57.26

I am working very intentionally on the rehab of my low back/hip/thigh. Also focusing on gymnastics strength and skills while building my stamina and losing weight. These gymnastics skill/strength workouts are not going to be done for time. They are slower more focused efforts. The CFE WOD was my conditioning for today. I felt good during the run, although it sucked my ass for almost 14 minutes. The candle sticks are very difficult for me to do properly. I can hold my hollow position through the eccentric (downward) portion of the movement, but not as I rise back to the top. I was focuses on going down slowly, while staying in control, and then just repositioned myself back at the top of the movement.

Food:
0900
4 eggs
1 thick slice of bacon

1445
1 piece of salmon
green beans, asparagus & broccoli

1930
PWM
1 hamburger
1 A&B coconut juice w/ pulp

2100
meatball miso soup w/ seaweed & mushrooms, some bbq sauce

2300
2 Italian sausages w/ mustard & bbq sauce

Monday, 2/21/11

Wake-up: 0615 (~6 1/2 hours)

Workout:

Food:
0700
2 hamburgers w/ mustard

1145
sauteed shrimp w/ onion, mushrooms and almond butter
broccoli, green beans & asparagus

1630
1 hamburger

1930
2 hamburgers w/ bbq & mustard
1pc salmon
broccoli, green beans & asparagus
bowl of butternut squash soup

Sunday, 2/20/11

Wake-up: 0630 (~7 1/2 hours)

Food:
0830
3oz bag of parmesan popcorn

1230
1 A&B coconut juice w/OUT pulp
a bunch of dehydrated strawberries

1600
@ Diddy Reise
3/4 cc cookie dough ice cream w/ white chocolate chip macadamia nut cookies
1/4 strawberry ice cream w/ chocolate chip cookies

1630
@ The Stand
DOWNTOWN L.A. DOG - Grilled dog, bacon, grilled onions and peppers, mustard, ketchup and mayo w/ bun
ABC BURGER - Avocado, Bacon & Cheddar Cheese with Ranch Dressing w/ bun
sweet potato fries w/ mayo & ketchup

2030-2300
@ Pizza Hut
1/2 large thin crust Meat Lovers w/ extra cheese & double meat
1/2 pint Ben & Jerry’s Peanut Butter Cup Ice cream

Saturday, 02/19/11

Wake-up: 0700 (~8 hours)

Food:
1000
1/2 beef short rib

1100
@ Loewe’s Hotel buffet
omelet w/ bacon, ham, mushrooms, peppers, onion
lots of bacon and pork sausage links
scrambled eggs
strawberries, blueberries, blackberries, raspberries, watermelon, pineapple
potatoes w/ onion & mayo
3 or 4 eggs w/ cream sauce (can’t remember the name) w/ out the english muffin

1700
1/2 beef short rib w/ mayo
1/2 apple w/ lots of almond butter

1930
2 Italian sausages w/ mustard & 1 bite w/ bbq

2230
1 Italian sausage
1 pork chop w/ onion, olives & sun dried tomatoes & mayo

Friday, 2/18/11

Wake-up: 0500 (~6 1/2 hours)
1-2-3…10 Rep Rounds
200m Run
Ground to Overhead - 95# (155#)

Time - 16:24

Rx was 155#, and I’m not in shape, so I did 95#. Plus my sports chiropractor has advised me not to lift heavy because of how it compresses my spine. Once my hip got warmed up, I felt pretty good. I was able to get through all 10 sets of my G2OH without putting the bar down.

Food:
0745
1/2 beef short rib
green beans & asparagus sauteed in coconut oil & almond butter
2c strawberries, blueberries & blackberries

1300
2 pork ribs
1 A&B coconut juice w/ pulp

1630
1/2 beef short rib
green beans & asparagus sauteed in coconut oil & almond butter

2000
1/2 beef short rib

2100
2-3g red wine

2230
...?

Thursday, 2/17/11

Wake-up: 0445 (~6 hours)

Workout:
4 rounds
250m Row
10 push-ups
5 DH pull-ups

Time - 12:00

This was just a get up and get moving workout. Not very high intensity at all.

Food:
0600
5 eggs
2s bacon
2c strawberries, blueberries, blackberries

1115
1 hamburger
broccoli & asparagus w/ butter
1 A&B coconut juice w/ pulp

1345
1 hamburger

1815
5 eggs
1 thick ass slab of jalapeno garlic bacon

2000
shrimp sauteed w/ onion, mushrooms & almond butter

2130
1/2 beef short rib
green beans & asparagus sauteed w/ coconut oil & almond butter

Wednesday, 2/16/11

Wake-up: 0630 (~7 1/2 hours)

Workout:
30 minute stretch w/ Annita

Low back/hip/right thigh work w/ Manny. Stretching, FRP (fibrous release protocol - fucking painful), ART, and cold lazer

Food:
0745
@ Goodstuff Burgers
2 eggs, carne asada, guacamole

1230
2 pork chops
3 mini brownies w/ sweetened w/ coconut sugar and banana puree, garbanzo flour, coconut flour, tapioca, potato flour, butter, 100% unsweetened organic chocolate, cinnamon

1500
2 bites of Michael’s carne asada w/ guacamole

1600
2 more bites of Michael’s carne asada w/ guacamole

1800
@ Costco
1 hotdog (bunless of course) w/ mustard & onion

2200
1 1/2s bacon - jalapeno garlic, coffee, chili
1 jalapeno chicken sausage
1 apple w/ lots of almond butter

Tuesday, 02/15/11

Wake-up: 0600 (~7 hours)

Food:
0830
2 pork chops
1 A&B coconut juice w/ pulp

1500
@ Baja Bud’s
double meat carne asada w/ guacamole & salsa
cucumbers, tomatoes & avocado

1900
~3 Italian sausages

2200
1 pork chop w/ mayo

Monday, 2/14/11

Wake-up: 0500 (~6 1/2 hours)

Food:
0945
tri-tip w/ mayo
cucumbers, olives, tomatoes w/ olive oil

1145
1 hb egg

1215
chicken w/ mayo & salsa
1 A&B coconut juice w/ pulp

1445
1 bite of Michael’s carne asada w/ salsa

1730
1 pork chop w/ mushrooms, red bell pepper, sun dried tomatoes, onion
mixed veggies - onion, red bell pepper, mushrooms, asparagus

2030
1 beef rib
1 baby back rib
piece of hot link
brisket
1 apple w/ lots of almond butter
3g red wine

Sunday, 02/13/11

Wake-up: 0800 (~7 1/2 hours)

Food:
0915
carne asada w/ salsa

1230

2000
@ BBQ Co.
3 beef ribs
4 baby back ribs
brisket
hot links
some bbq sauce
1lg Vita Coco

Saturday, 02/12/11

Wake-up: 0700 (~7 hours)

Food:
0800
2s bacon

1130
@ Gallegos Mexican Deli
1/2# carnitas w/ salsa & jalapenos

1530
@ Anibal & Rosario’s
spicy shrimp
flap steak
greens salad w/ tomatoes, onion & olive oil
3g red wine

1930
@ Baja Bud’s
carnitas, carne asada, chicken breast w/ salsa & guacamole
lg vita coco

0030
1 apple w/ lots of almond butter
bacon & eggs

Friday, 2/11/11

Wake-up: 0445 (~6 hours)

Bodyweight: 219# @ 1130

Workout: 1200 w/ Michael
800m Run - 3:27
4m rest
800m Run - 3:42
4m rest
400m Run - 1:49
2m rest
400m Run - 1:52
2m rest
200m Run - 0:43
1m rest
200m Run - 0:46

Food:
0530
5 eggs
2s bacon
~6 meatballs

1100
1 chicken thigh

1300
PWM
3 chicken thighs
1 A&B coconut juice w/OUT pulp

1430
2 chicken thighs

2100
chicken thighs
apple w/ lots of almond butter

Thursday, 2/10/10

Wake-up: 0430 (~5 1/2 hours)

Workout:

Food:
0600
5 eggs
3s bacon

1215
2 pork chops w/ mayo
broccoli soup
1 A&B coconut juice w/OUT pulp

1830
several bacon wrapped meat balls
several meatballs not wrapped in bacon
mustard
cucumber & tomato salad w/ olive oil

2130
several meatballs w/ mustard