Training Log: 05.20.2014

Today's metrics
Metric Number Goal
Sleep 7:54 8:00
Sleep Efficiency 82% >90%
Morning HRV 65 >80
Morning LF Range 800-1355 ?
Morning HF Range 385-580 ?
Morning HR 64 bpm <60bpm
Calories 1737 1750
Carbs 191  197g
Protein 132  109g
Fat 60 58g
Fiber 46 38g
Water  128 120oz

Drugs/Supplements taken – Zirtec & clariton + 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 1G fish oil, 2G l-glutamine, pre-workout, grass-fed whey shake in almond milk w/ 5G creatine.

Woken up in the middle of the night by fire alarm, lost about an hour of sleep. No major AM soreness. Scale batteries were dead, hence no weight data.

CrossFit—

Mobility – Overhead T-spine Prep

Warm-up
1) 2 rounds of:
15-30 second Overhead Banded Distraction
5-7 Dislocates
10 Push-ups
10 Pull-ups
10 Sit-ups
10 Jumping Lunges

Barbell
2) Push Press 5,5,3,3,1,1 increase
95 – 105 – 115 – 125 – 130 – 135
3a) DB Curls 3×10-12
10 @ 20 – 10 @ 25 – 10 @ 30

3b) Close-grip Push-ups 3xME
66 total – 20 – 21 – 25

Conditioning
4) 21-15-9 for time.
HSPU
Burpees
Strict Chin-ups
– Post time.
14:45

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Training Log: 05.19.2014

Today's metrics
Metric Number Goal
Sleep 7:26 8:00
Sleep Efficiency 89% >90%
Morning HRV 67 >80
Morning LF Range 450-1130 ?
Morning HF Range 335-600 ?
Morning HR 66 bpm <60bpm
Morning Weight 121.6# ~120#
Morning Body Fat 13% <10%
Calories 1713 1750
Carbs 172  197g
Protein 131  109g
Fat 68 58g
Fiber 29 38g
Water 136 120oz

Drugs/Supplements taken – Zirtec & clariton + 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 1G fish oil, 2G l-glutamine, pre-workout.

Was day-drinking yesterday so HRV is low. Stopped early evening, so not too bad (AM was much worse from Sat night). Yesterday was a rest day. No major soreness this morning.

CrossFit—

Clean and Jerk (2,2,2,2,2,2)
4×2, 115
Metcon (Time)
For time.
20 Hang Squat Snatch 115/80
20 Kipping CTB Pull-ups
20 Box Jumps 36/30
20 Cal Row
20 Wall Balls 20/14 to 12’’
– Post time.
11:16

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Training Log: 05.14.2014

Today's metrics
Metric Number Goal
Sleep 7:50 8:00
Sleep Efficiency 91% >90%
Morning HRV 74 >80
Morning LF Range 560-1100 ?
Morning HF Range 900-1910 ?
Morning HR 62 bpm <60bpm
Morning Weight 121# ~120#
Morning Body Fat 12% <10%
Calories 1749 1750
Carbs 221  197g
Protein 105  109g
Fat 64 58g
Fiber 46 38g
Water 128 120oz

Woke up twice in the middle of the night to pee. Slightly scratchy throat in the morning, still think it’s allergies. Shoulders a bit sore.

Drugs/Supplements taken – Zirtec & clariton + 2x batch5, 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 500mg BCAA, 1G fish oil, 2G l-glutamine, pre-workout, serving natural whey shake w/ almond milk & 5G creatine

Workout

Mobility
1) Open Your Hips for Better Squatting

Warm-up
2) Agile 8

Barbell
3) Back Squat 5,5,5,5,5
** Increase weight to heavy triple by 3rd set and complete sets 3,4,5 using same weight. For example: 115,135,145,145,145.
3×205#
4) Back Squat 20RM
125#

Conditioning
5) 3 rounds for time.
Run 400 meters
25 Wall Balls 20/14 to 10’
5 Box Jumps 36/30
16:14, RX

 

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Training Log: 05.12.2014

Today's metrics
Metric Number Goal
Sleep 7:05 8:00
Sleep Efficiency 82% >90%
Morning HRV 80 >80
Morning LF Range 1390-3100 ?
Morning HF Range 3100-4185 ?
Morning HR 65 bpm <60bpm
Morning Weight 121.5# ~120#
Morning Body Fat 12.8% <10%
Calories 1810 1750
Carbs 199 197g
Protein 151* 109g
Fat 64 63g
Fiber 39 38g
Water 152 120oz

*MyFitnessPal said Pad Thai had 64g protein—this sounds way high.

Woke up feeling warm. First HRV rating was bad (64), after I uncovered and cooled off a bit, did another reading. it was significantly better.

Drugs/Supplements taken – Rx for acid reflux, zirtec & clariton + 2x, batch5, 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 1G fish oil, 2G l-glutamine, pre-workout, natural whey shake w/ almond milk

Workout

Snatch (2,2,2,2,2,2)
4×2 @ 80# – did one at 100# and a few at 95# but bad form
Metcon (3 Rounds for weight)
Hang Power Snatch 155/105 – Perform 2 reps every 15 sec for 16 intervals
Rest 1 minute
Power Clean and Jerk 155/105 – Perform 2 reps every 15 sec for 16 intervals
Rest 1 minute
Thrusters 155/105 – Perform 2 reps every 15 sec for 16 intervals
– Post weight used.
** 16 intervals = 4 minutes
80# – tried to increase on c/j but quickly decreased – couldn’t keep up entire time, missed reps

 

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Training Log: 05.06.2014

Today's metrics
Metric Number Goal
Sleep  7:44 8:00
Sleep Efficiency 88% >90%
Morning HRV 78 >80
Morning HR 63bpm <60bpm
Morning Weight 122.4# ~120#
Morning Body Fat 12.7% <10%

Fell off the logging bandwagon again (work got crazy for a bit).

Woke up feeling good but didn’t want to get out of bed. Overall feeling better but still slight burning in throat, especially this afternoon.

 

1:
Run 400-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings

2: Burgener Warm-up
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

3a: Hang Snatch (4×3-5 increase)
3×75#, 3×85#, 3×95#, 3×95#

3b: Push-ups (4xME)
35-30-25-25 = 115 total
4: Metcon (AMRAP – Reps)
8-min AMRAP of:
5 OHS 155/105
5 Box Jumps 30/26
60 reps, 95# 30″ box

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