Training Log: 01.25.2014

9:15 – Half quest bar, belvita biscuits, 1000mg BCAA + 1000MG L-Glutamine & ON Platinum pre

9:30 CrossFit—
1×6 @ 145# back squat

Parter metcon
5-min AMRAP of: 10 Wall Balls 20/14 10 Box Jumps 24/20 Partner 1 completes wall balls while P2 does box jumps. Switch after each has completed work (10 reps of mvmt). Post total rounds + reps. 5-min Rest 10-min AMRAP of: 5 Barbell Push-ups 5 Hang Squat Cleans 5 Shoulder to Overhead 5 Burpees over barbell P1 completes round while P2 rest. P2 starts work after P1 finishes burpees. Post total rounds + reps. – There are no prescribed weights. Choose a challenging weight and stick with it. – Only 1 BB per team.
11 rounds + 10 reps – 20# WB/24″ box/95# bar

10:30 ON 100% Whey w/ 5G Creatine

11:00 Pancakes & bacon at XYZ, 2000mg L-Glutamine

12:30 Half quest bar, fish oil

14:00 Workout 2 at home
Warmup/stretch
1 min cycle
10 HSPUs, practice kipping
Arm/shoulder stretches w/ bands
Back rolling

3 Rounds For time
15 TTBs
15 DB thrusters w/ 15LB
15 Situps
7:07

14:35 1000mg L-Glutamine, small salad

19:30 Steam bun + college ramen from Noodle Cat, Fish oil

01:00 BCAA

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Training Log: 01.18.2014

Got 8.5 hours of sleep but woke up with high resting heart rate (79) & low HRV (58). I could tell my body wasn’t completely recovered from the drinking last night but gradually felt better once I was up for a while.

CrossFit (9:00 am)
Cindy XXX (HQ) (Time)
Complete as much as possible in 20-minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats << Got through 65 squats here
30 Pull-ups
60 Push-ups
90 Squats
Post time.

20:00 – got through 65 squats of the 75 squat round. 
Totals—
70 pull-ups
140 push-ups
200 squats
410 reps total 

(My regular Cindy benchmark from when I first started was 410 reps on 8/13/13) 

Nutrition 

Breakfast: Belvita biscuits

Pre-workout: ON Platinum Pre

Post-workout: ON 100% whey w/ 6oz skim

Morning Snack: Cleveland Bagel, espresso

Afternoon snack: QuestBar

Late-lunch: Turkey sausage breakfast sandwich & hash browns from Dunken Donuts

Pre-dinner?: Kale, chicken, broccoli, carrots, chia

Dinner: Lyfe Orange Mango Chicken

Hydration

72 oz (as of 1930)

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Training Log: 01.04.2014

Not enough sleep, still a bit of a sore throat. Not feeling my best.

CrossFit

Warm-up
4 rounds
100m Row
10 KB Goblet Squat
10 Push Up
10 KB SDHP
10 Dislocates

Metcon (Time)
MetCon 1
650m Row Sprint
2:53

Metcon (Time)
MetCon 2
75 Wall Ball 20/14 @ 10′
50 Burpees
25 Deadlift 275/205
13:05 – 14# Wall Ball, 155# bar 

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Training Log: 12.29.2013

Swim

Warmup: 200y swim, 100y pull, 100y drill, 100y kick

100y free time trial
1:22

750y free
14:07

 

Strength 

21-15-9 Dips & push ups

21-15-9 Box Jumps & squats holding 35# plate

Push press, work to 1 rep max
110#

5x Renegade Man Makers, 30# DBs

Max effort strict handstand push-ups unbroken, 3 sets
7-4-4

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