5-11-13

5-11-13

Went to sleep at 11:00 and woke up at 6:00am.  Saturday was the pound for pound competition in Montgomery AL.  We took 8 from our gym down for the weekend, Everyone did well and we all had a great time.  However with all the driving and running around the competition I didn't keep a good food log for Saturday or Sunday.  Saturday night I went to bed at midnight and woke up at 6:00am.  Sunday we drove down to the beach at Biloxi MS and spent a few hours in the sun relaxing, then drove back up to Jackson.  I got to take several short naps on the drives as well as on the beach.

At the competition I competed as a team with Gabrielle my training partner at the gym.  For this competition all the weights in the events were based off percentages of the team members weights.  If 75% was to be used, 75% of my weight and 75% of Gabrielle's weight was added together and then divided by 2.  This put us at a bit of a disadvantage against teams of the same sex.  But we had a great time anyways.

5-13-13

Sleep - I got to bed last night around 11:30 but didn't fall asleep until midnight because I was talking with a friend and I slept like a rock until 4:00am.  I woke up feeling great and rested.  I took a one hour nap at 6:30 and another 30 min nap at 3:45.

Nutrition - 
4:30 - Greek yogurt, 1/2 scoop protein, almonds and raisins
6:15 - Greek yogurt, sprouted granola (gluten free), 1/2 scoop protein
8:30 - 16 oz water, Go Greens and omega pack
9:30 - greek yogurt, almond butter, protein
11:00 - Quest bar
11:45 - 16 oz water, 1 scoop protein, 1 scoop refuel
12:30 - Greek yogurt, protein, sprouted granola
2:10 - 2 cups milk 1 scoop protein
3:00 - 1 serving turnip greens
3:30 - 1 cup milk
5:00 - 1 quest bar
5:50 - Greek yogurt, almond butter
8:00 - 2 servings venison back strap, 3 cups baked mixed veggies
9:00 - 2 servings low fat frozen yogurt raisins and almonds

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	5.00	500	0g	0mg	400mg	35g	35g	0g	90g
ON Whey Protein	4.00	440	8g	120mg	160mg	8g	4g	0g	92g
Almonds	4.00	656	58g	0mg	1mg	22g	6g	14g	24g
Granola Flax With Pumpkin Seeds (sprout's Farmers Market)	3.00	420	15g	0mg	60mg	63g	15g	9g	9g
Quest Protein Bar Vanilla Almond Crunch Bar	2.00	400	18g	10mg	720mg	44g	2g	36g	40g
Turnips	1.00	36	0g	0mg	87mg	8g	5g	2g	1g
Wegmans 2% Milk	3.00	390	15g	60mg	375mg	39g	36g	0g	24g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		2,842	114g	190mg	1,803mg	220g	103g	61g	280g

A.  Build to a Max Power Snatch
5 x 1 @ 95lbs.; 6 x 1 @ 135 lbs.; 4 x 1 @ 145lbs.; 2 x 1 @ 155lbs.; 1 @ 165lbs.; 1 @ 175lbs.;
1 @ 185lbs.  2 x 1 @ 195lbs. - broke parallel on bot, pulls felt great but just wasn't getting the height on the bar to receive in power

B.  Build to a Max Hang Power Clean
2 x 1 @ 135lbs.; 1 x 3 @ 175lbs.; 1 x 2 @ 185lbs.; 1 @ 205lbs.; 1 @ 215lbs.; 1 @ 225lbs.;
1 @ 235lbs.; 1 @ 245lbs.; 1 x 2 (F) @ 255lbs - close not getting elbows around quick enough.;
1 @ 255lbs. - got it but it was ugly I ended up steping foward and muscling elbows through

C.  20 power Cleans @ 185lbs for time
2:46 - S2OH was the toughest part, my left shoulder has a knot in it from the competition that I have been working on but it was still there.  Breathing only got tough on the last 5 or 6.

For Time
50 Double Unders
10 Burpee
40 DUs
10 burpee
30 DUs
10 burpee
20 DUs
10 burpee
10 DUs
10 burpee

6:48 - i am not happy about this at all.  The DUs felt horrible could not string them together - I was getting super pissed. My legs werent all there from the 2 sled events on sat, my calves and left arch kept cramping up.  I typically don't like DUs but today was bad, they hurt.  I still haven't found a good way to break a jump rope yet but I was sure trying - i need alot of work here.

5-14-13

Sleep - I got a  great night of sleep last night.  I went to bed at 11:00 and got to sleep in until 6:30am.
I woke up feeling great I had an hour and a half to get ready for work, I took my time meditating and eating breakfast.  It was great and this will become a regular part of my week now that we have hired a new full time trainer.

Nutrition - 
7:00 - greek yogurt, protein, almonds and raisins
8:45 - quest bar
9:00 - 16oz water, 1 go green and BCAA
11:00 - 2 cups 2%milk, 1 scoop protein
12:20 - 1 serving venison, 1 cup mixed baked veggies, 1 almond butter
1:00 - 1 greek yogurt
2:45 - 1 greek yogurt, almond butter
4:00 - 1 serving venison, 1 cup 2% milk
5:00 - quest bar
7:00 - greek yogurt, 1 serving sprouted granola
9:00 - 2 servings greek yogurt, 1 serving almonds

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	6.00	600	0g	0mg	480mg	42g	42g	0g	108g
ON Whey Protein	2.00	220	4g	60mg	80mg	4g	2g	0g	46g
Almonds	4.00	656	58g	0mg	1mg	22g	6g	14g	24g
Quest Protein Bar Vanilla Almond Crunch Bar	2.00	400	18g	10mg	720mg	44g	2g	36g	40g
Granola Flax With Pumpkin Seeds (sprout's Farmers Market)	1.00	140	5g	0mg	20mg	21g	5g	3g	3g
Wegmans 2% Milk	2.00	260	10g	40mg	250mg	26g	24g	0g	16g
Venison Back Strap	3.00	537	11g	381mg	184mg	0g	0g	0g	103g
Baked Mixed Vegetables with Olive Oil	2.00	170	11g	0mg	12mg	20g	8g	6g	3g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		2,983	117g	491mg	1,747mg	180g	88g	59g	343g

10 Rounds
10 T2B
10 Ring Dips
10:05 - This one felt good, I was expecting a faster time but I kept moving.  The ring dips got tough on the 6th round or so.  I did the first 2 rounds unbroken, the next 4 in sets of 5, then just whatever I could do.  All the T2B were unbroken.  The last 3 sets I broke on the kip on the 8th rep but never came off the bar. 


5-15-13

Sleep - Got a solid night of sleep, went to bed at 11:00 and woke up at 4:30am.  Woke up feeling rested and ready to go. I also got to take a 30 min nap after the A.M. session and a 1 hour nap after the P.M. session.  Today was rough the row really wiped me out for a while.

Nutrition - 
5:00 - greek yogurt, protein, almonds and raisins
7:00 - greek yogurt, protein, sprouted granola
8:30 - quest bar
11:00 - 2 cups 2% milk, 1 scoop protein, 1 scoop refuel
11:45 - 1 cup mixed baked veggies, 16oz water, go greens and BCAA
12:45 - 1 almond butter
2:45 - 2 cups 2% milk, 1 scoop protein, 1 scoop refuel
3:45 - 2 cups mixed baked veggies, 1 redfish filet, 1 cup milk
5:15 - quest bar
6:30 - 2 cups mixed baked veggies, 1 redfish fillet, 1 almond butter, greek yogurt
7:30 - 1 cup 2% milk
9:30 - 1 cup mixed baked veggies
10:00 - 2 servings low fat frozen yogurt, almonds and raisins, and protein

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Chobani Non-fat Plain Greek Yogurt	3.00	300	0g	0mg	240mg	21g	21g	0g	54g
ON Whey Protein	4.00	440	8g	120mg	160mg	8g	4g	0g	92g
Almonds	4.00	656	58g	0mg	1mg	22g	6g	14g	24g
Granola Flax With Pumpkin Seeds (sprout's Farmers Market)	2.00	280	10g	0mg	40mg	42g	10g	6g	6g
Quest Protein Bar Vanilla Almond Crunch Bar	2.00	400	18g	10mg	720mg	44g	2g	36g	40g
Wegmans 2% Milk	6.00	780	30g	120mg	750mg	78g	72g	0g	48g
Baked Mixed Vegetables with Olive Oil	6.00	510	34g	0mg	37mg	61g	23g	18g	10g
Redfish	3.00	321	6g	144mg	255mg	0g	0g	0g	63g
Skinny Dip Frozen Yogurt Low Fat Cake Batter Frozen Yogurt	2.00	260	7g	0mg	0mg	34g	34g	0g	0g
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		3,947	171g	394mg	2,203mg	310g	171g	74g	337g

A.M.
60 min Row for max meters
15,741m - this seemed to never end.  I started off the first 3 or 4 min holding a 1:40 - 1:45 pace but quickly got into the 1:50s and tried to hold it there.  At 12 min in I was already thinking of how slow the time was going.  Keeping my pace below 2:00 wasn't that hard, it was just mental to keep going.

P.M.
A.  Build to a max weighted pull-up
2 x 2 @ 26lbs.; 2 x 2 @ 35lbs.; 1 @ 45lbs.; 1 @ 55lbs.; 1 @ 63lbs.; 1 @ 73lbs.; 1 @ 78lbs  - I know that this is a weakness that I need to work on

B.  20 x 5 unbroken C2B pull-ups for time
7:20 - this one didn't feel too bad, breathing felt good, shoulders felt good.  My hands started to hurt on the last 7 or 8 sets and i got a tare on the 27th set - but not bad.

C. 3 min Max cal on Airdye
98 Cal
469 Avg Watt
Not much to say here this one always sucks, but I am happy with the score