happy new years eve

today was a fantastic workout. any workout with a kettlebell to me is an absolute blast. i started out with a 16k and thought it was way too light. by the 2nd round, it felt like the heaviest kettlebell i had ever lifted. i really enjoyed it even though i was crying during the whole thing.

workout:
warmup X 2
med ball complex 20lb
10 pushups

skill:
(this particular skill set made the wod more challenging)
dead hang pull ups
heavy kb swing 32k/36k
handstand pushups


Wod
(5X5 each hand)+5 burpee pull ups)X 5 16k kb
swing
high pull
snatch
clean and press
reverse lunge
thruster

forgot to do reverse lunge in last sets and went back to it after i thought i was done. oops.

Diet:
8am: lean body shake

decaf morning

remind me never to do another workout without coffee. i fell asleep early last night and forgot to get coffee ready for this morning. its enough that i gave up ibuprofen but i still need my coffee or at least some yerba mate. I actually get more of a buzz from yerba mate then i do from coffee. and yerba mate is mega high in anti oxidants. I read an article a long time ago about how Arnold Schwarenegger used to be really unhappy with his calves. He used to pose for all his photos standing in knee deep water or tall grass to cover his calves. To remedy this, he decided to expose his calves to the world by cutting off the bottoms of all his pants so that his underdeveloped calves were always on display. A year later he had the best calves the world had ever seen. Well, I'm thinking about turning my shirts into crop tops to see if the same strategy works on my midsection. i'd certainly think twice about eating that 9th cupcake or that 3rd burrito if I knew i wouldn't have shirt material to cover my midsection. I searched online and i can't find anyone making any mens crop tops that i like. i may have to make my own.

workout
pvc stuff
inchworm

skill
weighted pushup 10@51lbs/9@51lbs
dips 5X20#/5@bw
Lsit for 30 seconds(only did one set)

WOD 45/15 for 3 rounds
planks
double kb clean (16k)
renegade lunges(45lb)
side to side jumps
xchop to halo (16k)

Diet:
8am Lean Body Shake
11am Lean Body Shake
1pm turkey sandwich with greens
5pm half Amy's og veg pizza
10pm Lean Body shake

good to be back

i felt like it had been months since i had been to the gym. and to make it worse, i feel like i've done nothing but eat too much food. Saturday was the hardest workout of my life. i honestly thought i was going to die during it. I'm certain nobody else felt it was that bad. i'm just not fit in that kind of way yet. Today, my body felt the same way except with today's workout, i could see light at the end of the tunnel of each set. i think i might see if David or Evan will let me tag along on some swims sometime soon. I think it would complement Recfit training nicely.

Workout
kb halo
goblet squat
downward dog to arch thing
spidermen

skill
5 sets of 5 each
kb push press
5 weighted pullups
16k(press)/20k(press)/24k(press)/32k(push,3+2)/32k(push2+1)
pullups all with 25lbs dead hang

wod
1min db thrusters 30lb dumbells
1min 2hand kb swing 24k
1min ball slam @ 20#
rest 3 min
Totals: 72/85/87
went below parallel on all thrusters but first set went butt to hams which led to early redline.

Diet:
8am Lean Body Shake
10am Lean Body Shake
2pm Lean Body Shake
5pm Lean Body Shake
8pm 2 damn good chocolate chip pb cookies
9pm 1 Amy's OG cheese pizza

merry christmas

so the last video game i played was super mario bros way back in the day when a controller was called a joy stick and only had 1 button(maybe 2). Well today my brother presented us with a Playstation 3 and a game called rock band. he said this game changed his life so he's giving them to all his close friends(and me) to change their lives too. he set it up for us and showed us how fun it was. i think i might be hooked. melissa was singing, hannah was playing guitar, and i was playing drums. i suck but hope to get better. i guess this play station 3 is also a blue ray dvd player so thats pretty exciting too. Looks like we're going to have a lot of fun with this new toy. I got my brother a 35lb kettlebell. turns out, he got himself one after his last visit to portland. melissa got me some great gifts too; a super warm coat, skateboarding gloves, and OK GO concert tickets. i'm not usually this materialistic. i just am in that feeling like a lucky little kid at christmas right now. merry christmas friends.

workout:
Shovel snow in my new coat
play rock star drums

diet:
dont ask

oatmeal brulee

so on one of our recent snow days, i was stuck home watching tv shows on hulu. We watched one of those reality shows called biggest loser. Its kind of fun to watch. I read that many of the people on the show gain all or most of their weight back after the show is over. Easy to lose weight living on a campus stocked with sugar free jello and a 250K grand prize for losing the most weight. well anyway, one of the sayings i heard them say on the show was "nothing tastes as good as thin feels". Well today i was reminded that the saying isn't true. i've been thin and i've eaten the Oatmeal Brulee at Gravy on Mississipi Ave. i can honestly say that the oatmeal brulee tastes a lot better than thin feels. i was actually full and just took a bite of hannah's. i could not believe how amazing it was. Ate the whole thing. i think i may have tried to describe it in a previous post but i realized it doesnt do it justice to try and describe how good it is with words. I don't have a big enough vocabulary to describe it. As Trevor knows, i hardly have big enough vocabulary complete whole sentence my blog. :)
Today's workout was my first EVER without coffee. i thought it would be hard but somehow i got through it. i dont like med ball cleans. They hurt my forearms a lot. i have small bones and i think they can't handle the weight. if the balls had handles, i'd be fine. its the fact that you're hands cant get completely under the ball so they have to squeeze the ball as you're pulling up. the pain reminds me of when i used to arm wrestle guys stronger than me.

warmup:
pvc pipe stuff

Skill:
med ball clean and press
50/75/75/75/75

Wod:
Row 500M one time
1:30.3
lay on floor crying holding cramping butt for time: 7min


Diet:
8am Lean Body Shake
10am 2 eggs and half a roast beef hash and hashbrown breakfast.
10:30am: 3/4 oatmeal brulee
2pm: Blue Thunder protein drink
6pm: 4 slices veg pizza
10pm lean body shake

so much for my calorie restriction plan.

its easier to be strict with calories when i'm not locked inside with a freezer. i thought watching the biggest loser on hulu would have inspired me. apparently not. ate ice cream for breakfast. I may have to start next week on my calorie restriction plan. Or whenever the ice cream runs. whichever comes first.

my abs are super sore from those weighted situps. wow. haven't been sore in the abs for years. was sad to miss this mornings workout. Oh well, more time to eat ice cream i guess.

Workout:
none

Diet:
ice cream
cupcakes
pizza
shame
lean body shake
lean body shake

lets try that again

so i said yesterday that i was going to try a calorie/carb restriction diet. then i went out for 2 dinners last night.(didnt even log the second dinner. it was a bowl of carbs). darn. i'd like to blame the weather. when its this cold eating is about all i can think about doing. today, i'm off to a little better of start today. today's workout was good. it was a leg circuit with pushups. it was similar to yesterday's leg/pushup workout but slightly different. The snatch test was pretty cool. glad I made it to the gym and back safely. looks like a mess out there right now.

workout:

kb complex
500m row

wod
5 min kb snatch test 16k 109 reps

4 leg circuits with atomic pushups.

Diet:
8am Muscle Milk cal:360 fat:17,pro:34,carb:15
11am Muscle Milk cal:360 fat:17,pro:34,carb:15
1:30pm: 1/3 Amy's og veg Pizza cal: 310, fat: 12, pro:12, carb:39

Running total for day
cal: 1030
fat: 46g
protein:80g
carbs:69g

winter diet experiment

today was my first day back since Friday and i missed last thursday so it felt like i had been out longer than i had. i also didnt leave the house much over the weekend which made the weekend seem even longer. it was good to be back. it was a good workout for getting back into the swing of things. i havent let up on the eating since the burrito eating contest. i think i'm going to experiment a little with calorie and carb restriction for a while. I have 6 muscle milks left. When they are gone, i'm going to switch back to the lean body shakes. they taste like crap but they have more protein, more fiber, and less carbs. i'm going to try a modified version of the body opus diet. Mostly fat with a little bit of protein during the week. I will make friday night through sunday morning 80% carbs 20% protein "cheat days". we have tons of flax oil peanut butter and coconut butter for fat. I've done this diet many times for 12 weeks out of the year. however, i've never trained like this while doing it. This will also be a good diet for me since Melissa is doing the Zone diet. I wont do that diet but at least i wont be eating cupcakes and burritos in front of her. The body opus and zone at least have some foods that overlap. we'll see how it goes. As John reminded Jonas today, its 6 months until swimsuit season.

Workout
warm up:
pvc pass thrus
pvc squat
inchworms

Skill:
2h kb swing with partner (35lb)
wall squat 10 (no weight)
plate squat 10 (10lb)

plank rows 5 ea size (16k/24k/24k/32k)
weighted push ups x 12 (51lb/51lb/51lb/51lb)
weighted situps x 15(35lb/35lb/35lb/35lb)

Diet:
8am Muscle Milk cal:360 fat:17,pro:34,carb:15
12 Muscle Milk cal:360 fat:17,pro:34,carb:15
3:30pm Muscle Milk cal:360 fat:17,pro:34,carb:15
6pm: Chipotle Steak burrito bowl cal: 835 fat32, pro:55, carb:81


Daily running Total:
Calories 1915
Fat: 83
Protein: 157
Carbs: 126

Happy Birthday Devon!!!

Happy Birthday Devon!!

So, I took a vacation day today since school was canceled for Hannah. The roads in our hood are totally fine but i've heard there is still a lot of ice out there. today is day two without a headache. i'm pretty excited about that. in your teens and twenties, you can shrug off a headache or even a lump, bump, rash, etc. but when you're in your early thirties, you start to realize you're not invincible. Having a headache for 2 weeks was starting to worry me. i'm not usually paranoid but i was sure was feeling it last week.

Workout:
Nothing

Diet:
1pm: 2 eggs, 3 corn tortillas, 4oz beans, 2oz cheese
4pm: 1 corn tortilla, 4oz beans, 1oz cheese
6pm: 1 large cupcake
6:30pm: 1 large burrito
6:45pm: 1 small plate of nachos
10pm: muscle milk(haven't had it at time of posting but will)

headache is gone!!!

yay!! Today, i woke up and my 2 week headache was gone. I think it really was ibuprofen detox. It was so bad last night i almost gave in to some ibuprofen. Hannah and Melissa were very supportive and reminded me to be strong and break the cycle. i'm so glad i did. i slept 12 hours both nights. wow. life is a lot better without a headache. we're snowed in but i'm thinking about getting on the bike and braving the roads to the concordia or arbor lodge new seasons. not sure which one to try. i've never taken my bike out in the snow but i think it can handle it. not sure if i can but the bike should be ok. Our fridge is completely empty. we were planning on going to the store today so i really need to try to make it.

Update: So Hannah and Melissa pointed out how bad of an idea riding my bike might be. We drove slowly to new seasons sliding all over the road the entire way. Scary drive. My co-workers at that store said they were getting pulled over by cops for not having chains. we learned that chains are required on all roads. guess we're staying put for the rest of the day. Glad we have food. also, i dont need benchmark workouts to see if our workouts actually work. I was a able to carry 5 bags of groceries and a box of juiceboxes up stairs by myself today. that was all the proof i needed that this stuff works. :)

Workout

Diet:
11:30am: Muscle Milk
1pm: 6 buckwheat & rye pancakes with butter and maple syrup
7pm: large salad with tofu and 1 artichoke
8pm: 2 cups popped popcorn
9:30pm 4 buckwheat & rye pancakes with butter and maple syrup

(Lots of comfort food today)

lazy saturday

got off the couch once to eat and am back on it. i've had a headache for 2 weeks so i'm starting to worry a little. i read that it could be ibuprofen withdrawal. i thought it was stress but i dont feel that much stress lately. strange. might see a doc soon.


diet
noon: muscle milk
3pm: 4 eggs, 1 boca fake sausage patty, 1 sprouted bread slice
3:30pm 3 pancakes with maple syrup.
6:00pm 1.5 burritos from laughing planet and 1 big oatmeal choc chip cookie
10:30pm Muscle Milk

Its the little things...

As I get older it doesn't take much to make my day. Today the scale at the gym(24hr) made my day. One of my recent goals has been to deadlift 2.5 x my bodyweight. John suggested I weigh myself after today's deadlift. I went to 24hr fitness and weighed in at 178 which made my deadlift EXACTLY 2.5. I was so excited. I think people in the gym were looking at me funny as I got excited about my weight. I don't care about my weight in general but I was super excited about my weight today! I'm glad we ran around the block today before dead lifts. I was having a real hard time waking up and that was just what I needed.

warmup
walks,run, inchworm

workout
dead lifts
1 rep max of 445lbs(2.5 X BW)

think I'm going to celebrate with a burrito today. :)

diet
11am: 1 muscle milk
2pm: 2 fish tacos, 1 cup rice, 1 cup black beans, small bag of chips
5pm: 3/4 muscle milk
6pm: 12oz Latte
6:30pm 4 pieces of sushi
8:30pm 1 piece of pizza
8:40pm Steak Sandwich and Salad from Hopworks

i'm so tired

i'm so tired i could almost cry. Had another late night at work. During a break though, i helped a friend(one of our company nutritionists) set up her home with wireless. I then installed skype so she could see her new baby niece. She broke down and started crying when she saw her niece in the live skype video. It even made Hannah and I a little teary eyed to see how happy this woman was. I wish every technical effort was that rewarding. it was pretty cool. it made up for the fact that i had to cancel tomorrow's reservation. work has been crazy busy this week. im loving it but i've been getting really tired lately. Hannah heard me telling the nutritionist about how much ibuprofen i take. Hannah came home and hid the bottle while telling me she doesn't want me taking any more drugs. i sure hope i dont get a headache. if i drink enough water, i wont get headaches. and if i get a headache, i'll treat it like a reminder to drink more water. No more ibuprofen. i quit a few weeks back but got on it again. i want my liver and gut to last a long time. i'm bummed about not working out tomorrow. :( i always enjoy thursdays.

Workout:
get out of bed at 9, get dressed fast and ride bike in cold to a 9:30 meeting

Diet:
9am: Muscle Milk
1pm: 1 donut
2pm: 1 donut
4pm: Muscle Milk
5pm: 1.5 pieces of sprouted bread
8pm: 1 bowl og split pea soup
10:30pm Muscle milk

power endurance

so i think today was what they call a power endurance workout. It was pretty hard. I cant even remember all that was in it. i've been really tired from work. i have another late night tonight. not as late as monday night though so i should still be ok for tomorrows workout. we got a puzzle at home. i forgot how fun puzzles are. ok, i better get to work. As everyone knows, i've been a horrible pacer. these long workouts have been good at forcing me to pace. I read about a guy who recently decided to go to "good form" and basically started over with all his stat recording. i think that's where i'm at with things. I expect my next round of squats and thrusters to be a lot lighter than i've been moving before(maybe not)i am a lot slower and weaker at most things but i feel like i'd rather build a good foundation and work from there. i'm very aware that i'm missing some of the cardiovascular benefit when i focus too much on form because of how slow i end up going. My thought is that if I slacked on form, i'd go a little faster but then burn out and not be able to finish. As it is now, the workouts take me twice as long as everyone but i feel like i'm getting a lot stronger with this approach. Form is what forces me to pace myself. i've heard buzz about some other folks in the gym doing the next portland marathon. i know marathons are so bad for you and are really a bad bad idea but i think it would be fun to run it again. i don't drink, smoke, or use drugs so I figure one marathon a year wouldn't be too bad. Evan and David have been swimming and its got me thinking that i want to get in the pool. i was on the swim team for so long that i burned out and became bitter towards swimming. i think its time to get back into it. finding the time is the real thing. Plus, i'm always on call and they dont yet make an underwater cell phone. :)

workout:
long one. i cant remember the details other than that there were lots of everything.



diet:
8:30 muscle milk
1:00PM muscle milk
3pm: 1 maple glazed donut
4:30pm: muscle milk
6pm: 1 piece of coffee cake
7pm: chips and guac.
11pm: muscle milk shake

i stayed up later than Todd today(i think)

i just got home from work. its 3am. at around 2am, i realized my chance of being functional for a 6:30am workout was slim. i had to saw through thick metal with a hack saw. i turned it into my workout. the technicians were impressed. i have the gym to credit. i actually pretended it was a WOD. i would saw has fast as i could for 30 seconds and then rest 15 seconds and repeat. we have some network upgrades that have to be done after hours. im so bummed that i'm missing tomorrows(today's) workout. ok, i had to drink coffee just to stay up as late as i did. time to watch dexter and try to go to sleep before the sun comes up.
diet
3am: muscle milk
11am: muscle milk
2:20pm muscle milk
4:30pm starbucks toffee bar
5pm: yellow curry with tofu and rice
8pm: pad thai noodles with tofu
10:30pm Muscle milk


workout: saw through lots of thick metal with a hack saw

crazy week ahead.

i'm about to begin the craziest 3 weeks of my work ever. Every night this week, we'll be working until the wee hours of the morning. i don't expect much of myself at the gym this week since i wont be sleeping much. We have some compliance deadlines soon approaching and have a lot of final projects to complete. We're in good shape but have a TON to do. :( I'm going to need a lot of burritos to keep my mental health in check this week. i also need to ride or at least look at my bike a lot this week too. i also want to weigh myself this week. I was 175 2 weeks ago but i'm feeling like a hefty 180 with my recent burrito weight. i havent heard much from evan. i hope he's out of the fetal position and walking with the living again. i've been telling all my co-workers about him like he's a super hero.


warmup:
kb gobsquats
2hand swing
pumps


6 rounds
1 arm KB push press x 5: 16/20/24/28/32/36(3L,5R)
8 ring pullups(bw legs on box)
5 spidermen


5 rounds
20 seconds each no rest between all double kb
cleans
high pulls
lunges
push press
squats
bent over rows

Diet:
8am: Muscle milk
11:00am chile relleno burrito
1:30pm salad
2:00pm Pizza slice
4pm: 2 string cheeses
5:30pm: 1 chipotle vegetarian burrito
9:00pm: muscle milk shake

Jimmy Carter has a Rivendell

i don't have much to say today. i did learn that Jimmy Carter and I have the same bike. i've been running into lot of Rivendells lately. Been considering a new handlebar style but i'm not sure which one yet. May pick David or Ben's brain a little for some ideas on what to go with. The Rivendell site has a few non drop bar styles i'm considering.

workout:
not a damn thing.

Diet:
11:30am tofu scramble,toast, potatoes
12:00pm corn cake with mapple syrup
8pm: chicken sandwich and potatoes
8:30pm ice cream sundae

Tribute to the champ

for a victory we can't dispute
i write this small tribute

he entered the tourney late
as if it were no big thing
but when he left the competition
he was declared the Burrito King

when he started to fall behind
he quickly picked up his pace
and to prove he wasn't too full
he said "i'll eat your phuckin face"

Matty G was a good competitor
I thought he'd be the one to beat
cant blame him for dropping out early though
he had more tortilla to eat than meat

maybe i could have trained better
maybe i could have skipped that diet coke
at one point in the competition.
i thought for sure i was going to choke

we strutted in to pepinos
four proud competing friends
we exited the back door
wishing we wore Depends

for Orion's trip home
we were genuinely concerned
i think he spent the trip thinking
about the painful lesson we learned

next time, we do cupcakes
or I will sit that one out
when it comes to eating cupcakes
i'll show you what its all about.

congrats to evan
for a job very well done
but when we sit down for cupcakes
It will be no games and fun.

It will be all bizness!! :)

oh, and Melissa can vouch for me that i had 2 scoops of ice cream on a waffle cone right after we dropped Courtney off. If the burritos could have been swapped out for different food, i think i could have kept going. Not saying i could beat Evan though. he did good. Thanks to all the officials and fans for coming out to support a very important(and disgusting) event.

found an old baby pic

so i was going through my baby scrap book and came across this pic of me just 1 hour old.

Today was dead lift day. i was inspired by a crossfit video of a super fit friend of the gyms lifting 2x his bodyweight 15 times. He made it look so easy that i thought I could maybe do it. Well, it didn't happen. I only got 4 reps of 2x my body weight. i think it might take years before i can do that 15 times. oh well. long term goals are good to have. I did 46 consecutive double unders today! Just 3 weeks ago, i couldn't do even 1.

Warmup
(my favorite kind of warm up for deadlift day)
kb around the body

Skill:
dead lifts x3
135/165/185/360(x4)/415(x1)

Wod:
play day
this is when i got my 46 double unders.

Diet:
8am: muscle milk shake
2pm: 3 large slices of pizza schmizza pizza
7pm: 2.79 heavy burritos
9pm: 2 scoops of cool moon ice cream on a waffle cone

eye of the tiger

so many of you may have heard that our good friend John has been invited participate in very prestigious climbing competitions. Well many of you may not know that i've also been invited to participate in something pretty special. The 1st Annual Recreate Fitness Burrito eating contest. i've thinking a lot about how to handle myself during the contest. i had a learning experience when i was 16 that i think i need to keep in mind tomorrow. when i was 16, my swim team was invited to compete in a local country club swim meet. We wanted to show the rich kids how fast we were so for the 400m mens freestyle relay, we all swam breaststroke. Freestyle events are ALWAYS done as crawl stroke because its everyone's fastest stroke. When we finished in 1st place, we were strutting around thinking we were so cool and impressive. Our coaches and our parents have never looked more angry and disappointed. they said they had never seen anything so disrespectful or immature. I felt like scum after that. Needless to say, we were never invited back to that country club again because of our cocky exhibition. i'm going to try to approach tomorrows event with more tact and integrity than i had back at that swim meet. I want show respect for my competitors, for myself, and most of all for the burrito. I want to show you this video of some real life heroes. they aren't firefighters or EMTs but they are the wind beneath my wings.


in proofing my blog, i see how one might think english was my second language. i omit so many words. i'm too tired to edit them and i know the missing words make Trevor chuckle so i'm going to leave them missing. good night.

i was a wimp today

so today i was being a whiner at the gym. everything felt hard to me. i only got through 2 rounds of the warmup and 2 rounds of the skill. The workout was great though. Devon helped me with my squat. She said that Tina has a perfect squat so i guess i need to come to night class to see Tina's squat again. It was really freakin cold today. i did like it when it was all said and done though. got the heart rate up without really killing any muscles. good stuff. i asked Devon if my early complaints and whining could be stricken from the record since i felt pretty good once we got moving. :)

warmup
inchworm
10 gob squats(25lbkb)
10 cossack lunge
(oops cant remember the rest)

Skill
partner kb swing 16k
5 swing/high pull/snatch each arm
10 wall squat
10 plate squat
5 negative pullups

wod(3 rounds)
run around block
20 ball slams
15 16k kb snatch each arm
15 double unders
15 pushups

Diet
8am: Lean Body Shake
9am: Rocket Muffin baked by Kelly at work(not sure whats in it but tasted yummy and healthy)
1pm tofu soup
2pm tofu soup
3pm 5 newmans cookies
4pm 1 sw green chile burrito
6pm builder bar
8:30pm 4oz steak

deep squats and butt cramps. just another wednesday

every time i row hard my butt almost cramps. i have issues. People have been telling me that my squat is maybe lower than it needs to be. I'm blaming Steve for that :). Actually, Im squatting low so that i can hang out in the street like these guys with my friends. Thats all. :)

warmup
kb complex

skill/wod
Section A
6min kb clean and push press 16k x 109reps

Section B
2hkb swing x 20 reps. 32k
row your ass off for 250m
rinse and repeat for a total of 3 times

Section C
let circuit
12 k2e
everyone got 3 rounds. i barely got 2(think i only did 8 k2e on last set)

Non fitness related blog post

New Seasons Market Blog Post

might miss my pull up goal for 2008

today was max pull up day. One of my goals for the year is to be able to do 20 pull ups. there aren't many days left in the year so unless i get on a good roid cycle or lose 20lbs, it may not happen this year. Today i got 15 and that felt pretty hard. Im going to try again before the new year but i think i may have to accept that this goal might reach into 2009. thats ok. im realizing that the kettlebell cert improved my mobility and desire for increased mobility more than my kettlebell skills. We live across the street from a gyrotonic center and i've been thinking about checking it out. supposedly it really helps with mobility. melissa brought home some cooked flat iron steak from new seasons deli last night and i swear it might have been the best meal i've ever had in my life. To think i was a vegetarian only 7 months ago and now i'm raving about a steak. i asked her if we could have it every night for dinner. Its zone friendly for her and taste friendly for me. its a win win. might not be a win for the digestive system though. i'll have to think that one through. Shannon brought the best workout mixtape EVER!

workout
plastic stick stuff

skill
max pullups/90 sec rest/max ring dips/90 sec rest/max l sit(rinse and repeat for total of 3 rounds)
pull ups: 15/10/10
rind dips: 11/7/4
L sit: 40/32/5(started to cramp)

Workout(4 rounds) 35sec work/25sec rest
row(169m/180m/170m)
jack knife
wall ball(20lb)
figure 8 to hold(35lb)
box jump(tall box)

I really liked this workout a lot. the short work time kept me from pacing too much and allowed me to work a lot harder. i think this is way better than 40/20 format for me.

Diet:
8am: muscle milk shake
10:20: muscle milk shake
3:30pm muscle milk shake
6pm 1.5 chipotle burritos
6:30 pm 1 bag of chipotle chips
7pm 1 seattles best chocolate chip cookie
7:30pm 2 large slices of cheese pizza
(ok i started out ok and went down hill fast)

the proof

Here's our guy Jonas making 205lb look easy. Nice job.(sound effects provided by me. If i knew i was going to post the video, i might have tried to be quiet or at least sound cooler)

Hurcules! Hurcules!

today Jonas push pressed 205 as if it was nothing. It was so impressive. I had a weekend of binging on too much food. Yesterday, I ate a chile relleno burrito, walked to starbucks, had a piece of lemon loaf, walked to Ben & Jerry's and had a Banana Royal sundae, then came home and ate half a pint of chunky monkey ice cream. Today i'm back to my meal replacement drinks. i try to reserve the crazy eating to the weekends. Depends on my work schedule though. sometimes i need feel good food. i dont have much to say this morning because i'm still in a food coma from yesterday.

warmup
walks

skill push press
165# 1 rep max. felt really strong pushing 165 but when i tried for 180 it wasn't happening.

WOD
how many rounds in 12 minutes
5 Burpees
10 kb snatch (24k)
15 mtn climbers
20 2h kb swing (24k)
4 rounds

Diet
8am: Muscle Milk
3pm Steak Sandwich(should have been with Evan for this one)
6pm piece of AMAZING steak from new seasons
6:30 5 sesame crackers with sesame hummus.
7pm another piece of steak and an orange
9pm 1 string cheese