day 2 of no grains

i've been trying to not eat any grains or sugar lately. not paleo since i chug the hell out of processed protein drinks. But i'm trying to limit sugar and grains at least during the week. So far so good. Today's workout was good. i had lots of energy. I think it could have used one more round in the tabata cycle. I've never been heard saying that before.



3 rounds:
10 pass through
10 OHS
75 jump rope

Skills:

3 rounds:
pull ups (worked on kip)
10 weighted push ups (15/25/35)
double kb clean & press (20/25/35)

WOD: Tabata - 20 sec. on/10 sec. off; 6 rounds at each station; 90 sec. rest between stations

Jumping pull ups
Row
Rope snap
Jingle Jangle

Diet:
7:30 Blue Thunder Protein drink
8am: 23g whey protein
6pm: burrito
8pm: 3 pieces of amys pizza
8:30pm: 2 Steak Fajitas

a workout from the book of Frieh

so tonight i was stuck downtown in the rain and went into 24hr to stay dry. I remembered a workout John recommended i try if i ever wanted a fun workout and wasn't feeling creative. well today i rowed 4000meters at a sub 30 stroke sub 2min pace. Every 4 minutes, i hopped off to do 20 strict pushups and then jumped back on. It KICKED my butt!!! I feel so good.

monday front squats

Today we did front squats. At the beginning of this cycle I was able to do reps of 245. Now, it feels like a million pounds. Not sure if all my biking has weakened my legs or not but its strange. I feel like i finally got the kettlebell snatch figured out. Got to squat with Ben which was cool. We dont often get to workout together. my legs were still a bit sore from the heavy med ball cleans on saturday.

1 round:

10 halo
10 around the body
10 figure 8 + hold
10 good morning
10 spinal wave
10 goblet squat
10 cossack
5 windmill
5 clean & press

Strength: Front Squat

2 warm-up sets of five, then 6 work sets (3-3-3-1-1-1) followed by 5 ring dips: 135/155/175/225/245/255

Wod
ball slam (20#ball)30/24/20/16/12/8/4/2
kb snatch (16k)15/12/10/8/6/4/2/1
11:04

Diet:
1pm lean body shake
4pm muscle milk
5pm latte
7pm muscle milk
8:30pm 2oz rare piece of flank steak

harder than it looked

today's workout looked pretty easy on the board but it wasnt all that easy.

warmup.
marching stuff

skill
crosswalk 44K in lower hand/36k above head hand.
k2e
box jumps

WOD
single kb for 5 rounds of:
45 sec flip squat 20k for all rounds
45 sec left snatch 4 rounds with 20k. 1 round with 16k
45 sec right snatch 4 rounds with 20k. 1 round with 16k
45 sec figure 8 to hold 4 rounds with 20k. 1 round with 16k
Super Plank

Hardest part was being able to grip the kb during the snatches.


Diet:
11:45am: Lean Body Shake
3pm: muscle milk

started to get chubby again

I think i may go back to 5 days/week for a while. I was able to stay leaner when i was doing 5 days a week. I feel a lot stronger with 3 days a week but with Speedo season fast approaching, I think i'm going to go back to 5 days per week. To make sure i don't burn out, i think i'm going to really focus on sleep, water, and better nutrition. you can tell when i'm eating like crap because i don't blog. i need to get back into it and even blog on the days i eat crap.


2 rounds:

10 pass-through
10 OHS
75 jump rope

Skills: 2 rounds:

8 double KB snatch (25/25)
10 ring push ups
250m row

WOD: Partnered with Highschool Football John - 30 sec. on/30 sec. off for 6 rounds at each station with a 90 sec. rest in between stations

Bear Crawl
Wall Ball (20)
2-hand KB swing (32K)
Side to side jump

Diet:
8am: 46g whey protein

still no pain

had another pain free workout. i still cant do passthrus but who caares. my front squats didnt feel nearly as strong as they did the last two weeks. My hip flexors felt pinched at the bottom of each squat. It wasnt bad but it definitely wasn't as comfortable as the last 2 weeks were. i'm not complaining. i still felt good. i did kb fran which was fun. several of the guys today did deadhang pullups for fran. I'm glad because i dont kip anymore and i thought id be the only one still doing pullups when the class was done. good workout for a monday.

front squats
highest set of 5 225
kb(16k ea) fran with dh pull ups: 12:00

diet:
7;35am: Muscle Milk

maybe i'm healed

i did push presses today!!! i was nervous as hell to try it since i couldnt even push press a 25k kb over my head a week ago. i'm pretty darn happy about that. i didnt go heavy and i was proud of myself for not letting my ego want to throw more weight on there. Nathan would have been proud of the common sense. Well it also helped that John and Ben were there to remind me to go light. :) My pullups feel like a million bucks too. i think i want to try max pullups again soon. i think i'll get a pr for sure. i think i can now do as many dead hangs as i can kips. that isn't saying much because i never had a great kip to begin with.

workout
crawls 'n hops 'n stuff

skill
push press 5X5 with 5 pullups between
95/95/115/135/135


Diet:
8am Muscle Milk
12noon: muscle milk
4pm: muscle milk
7pm: burrito
10pm: muscle milk