Saturday 12/12

"Hansen"

5 Rounds:

30 KBS (20kg)
30 Burpees
30 GHD Sit ups

Time of 59:18

I've got to be honest, this was one of the hardest, most brutal wod's I have ever done. It seemed as if the punishment would never end. I would rank it in the top five for most ass-kicking Crossfit wods of all time. It was as much of a mental test as it was physical, and I am proud to say that I endured and finished it in under an hour.

Thursday 12/3

5 Rounds:

10 Push press @ 95lb
10 Pullups (small band)

Time of 12:55

I got to try out Crossfit Malicious last night and do this WOD with them. I'm still trying to ease back into Crossfit after taking a long vacation last week, I think I went more than 10 days without a WOD. I got to do two WODs this week and try out two different Crossfits in Tampa, and let me tell you neither one was half as good as Crossfit Fort Myers. Anyway, we are still trying to find a good Crossfit that will work for us up in Tampa and one that is close to where we are living, hopefully a good Crossfit will open up soon in the area. If not, I think we are going to have start our own Crossfit in our garage.

Friday 11/14

"May the force be with you"

Time of 24:16

So I tried to do "Annie" on Thursday, and I was about halfway through it when I was asked to stop by an employee of the Planet Fitness gym. I was informed that I am not allowed to bring in any outside equipment (i.e. a jumprope). Here was the situation, it was about 3:00 and there were maybe 10 people in the whole gym. I was in the very back corner of the gym where no one was at, doing my double unders and situps. I don't get what their reasoning is for prohibiting a jumprope, but I don't think I will be going back because all their equipment is worthless and I can't even use a jumprope. So basically all I can do at their gym is situps, pushups, and use the dumbells....I think I'm just going to buy my own dumbells and workout at home.

Tuesday 11/10

50 Thrusters (25lb. dumbells)
20 Pullups

I got in a little extra work on my pullups and thrusters last night. I bought a jumprope yesterday, and I am planning on doing "Annie" later this week. Everything is going excellent up here, although I wish there was a decent Crossfit close to us in Clearwater. The gym where I am working out only has dumbells and doesn't have any other free weights so it pretty much sucks, but it is close and cheap. Hopefully when I find a job we will be able to live close to a good Crossfit. It is really amusing to walk around the gym and observe people who are "working out" because no one is even breaking a sweat! WTF? I felt like people were staring at me the other day when I was laying on the ground in a puddle of my own sweat and vomit, and some guy actually called me a douchebag.

Monday 11/9

Shoulder press

Sub 50lb. dumbells

1-1-1-1-1-1

Extra work:

Practiced Pose by running 2 miles and my calves are already sore, but I am definitely running more efficiently and I think my time has improved. Pose is the way to go!
100 situps
100 pushups

2 Crossfitters 1 Chalk Bucket

http://www.youtube.com/watch?v=dsTbas5NgF0

Wednesday 10/14

Bench Press

3-3-3-3-3

155-160-165-170-175


I enjoyed this one, I think it should be a regular once a month WOD.

Monday 9/28

Angie

100 pullups
100 pushups
100 situps
100 air squats

Time of 36 minutes

This was a nice "recovery" wod from FGB as Kate put it this morning.

Saturday 9/26

Fight Gone Bad

Score: 187


I felt like a got in a fight that went badly for me.

Tuesday 9/22

"The Bear"

85/90/95/100/105 (Failed on 5th rep)

Tuesday 9/15

15 SDHP
15 DU's

4 rounds + 6 sumos

Monday 9/14

SB Bench Press heavy

3-3-3-3-3

175/165/165/165/165

Friday 9/11

"Danny"

30 box jumps
20 push press @ 95 lbs
30 pullups (blue band)

2 rounds + 21 box jumps

Extra work:

3 bud light with lime + 1 octoberfest
10 wings + 1/2 pitcher of shock top

Friday 6PM WOD is my favorite WOD of the week!

Wednesday 9/9

Deadlifts

90% of max
4 x 3


285-285-285-285

booyah!

Monday 9/7

WOD:

AMRAP 20 minutes:
750 M row
10 Burpees
30M sprint

Result: 7 rounds

The nice long weekend is over and I am very sad. I got a little taste of college football and now I have to wait for more. Can't wait to go home tonight and watch the second half of the instant classic from last night. Anyway, today was a good wod to kick off the week...I needed a good ass kicking after all of the rest from the weekend, not to mention all the beer.

Wednesday 8/19

"DT"

Five rounds for time of:

115 lb. deadlift, 12 reps
115 lb. hang power clean, 9 reps
115 lb. push jerk, 6 reps

I'm not too sure what my time was today, I think it was about 20 minutes....I was so delerious after the WOD, I forgot to look at the board to get my time. I failed on the 5th round twice with the hang power cleans, once I lost my grip and the bar went flying and the other just didn't pull it up high enough to complete the rep. All in all, it was a good and difficult wod today. I must commend Sarah for killing this wod in 14 minutes as prescribed, very nice, very nice (Borat voice).

Friday 8/7

AMRAP 20 min:

Run 200 M
12 KBS (20 k)
9 Burpees
6 Pullups

4 rounds + 12 KBS

I made it back in today after taking a few days off to spend in Tampa with Mariel. We went to see Food, Inc. on Tuesday night at the movie theatre and I would highly recommend seeing it because it was really interesting (and frightening at the same time). It's no wonder why our society is getting unhealthier and fatter by the day. Anyway, I had a nice few days off and it was good to get in a classic wod today.

Monday 7/20

Sprint 6x 400 M

Initial time of 1:20

Failed to get within +/- 5 seconds on the 5th round with a time of 1:27 and had to do 3 minutes of isometric squat for punishment. It sucked.

Tuesday 7/14

WOD:

3 rounds:

800M Run
21 Hang Power cleans
18 HSPU

Time of 25:33

Thursday 7/9

4 Rds of:

400M sprint
50 Air squats

Time of 15:59

Wednesday

Deadlifts (heavy) 1-1-1-1-1-1


225-255-275-295-305 (PR) -315 (PR)

Monday 7/6

Thrusters (105lbs) 10-9-8-7-6-5-4-3-2-1
100M Sprints in between rounds

Time of 17:56

Monday 6/29

3 Rds:

10 Front squats
20 Pushups

Then:

800M run

Time of 12:12


I ordered a pair of Do-wins today, hopefully they will arrive later this week so I can do some heavy lifting with them and break them in. Can't wait!

6AM - zone bar
8AM - fruit smoothie
9AM - zone bar
Noon - cashews
1PM - salmon & a little broccoli
2PM - iced coffee

Tuesday 6/23

Nancy

5 rds for time of
400-M run
OHS x 15 @ 15 lb bar due to lack of flexibility

Time of 21:10

Fruit smoothie, zone bar, coffee
Zone bar
12 chicken drummetes (chipotle bacon from fresh market rocks!)

Monday 6/22

Cindy

Amrap 20 min
5 pullups
10 pushups
15 squats

8 rounds + 7 pushups

Thursday 6/18

AMRAP in 10 Min:

10 Hang power cleans
10 Burpees

5 Rds (Rx'd) + 7 burpees

Tuesday 6/16

WOD:

100 WBS
50 Box jumps
1 Mile Run

Time of 22:10

7 - Coffee
8 - Scrambled eggs
11 - Apricots & cashews
12 - Cheeseburger
3 - Zone bar
5:30 - Baked ziti
6-9 - 2 beers
7 - Tilapia
9 - DQ blizzard

Monday 6/15

Dual Modality ~ GM

3 rds:

60 seconds, Max Rep Pull-Ups

Run 200-M

Row 60 seconds, Max Cals

*Rest 3 min. between rds

*Score total # of Pull-Ups + Calories

Score of 40 pullups + 54 calories = 94

6 - apple

7 - slice of leftover coffee cake from yesterday

9 - 2 HB eggs, cashews, natural applesauce

11 - zone bar

12:30 - salad and salmon

3:00 - zone bar and coffee

6:00 - baked ziti & broccoli

9 - 1 beer

10 - applesauce *sugar free

Friday 6/12

WOD

25 Pullups
50 Pushups
75 Air squats
750M row
50 Push jerks
750M row
75 Air squats
50 Pushups
25 Pullups

Time of 29:16

Pretty decent effort today, although it was a little strange doing the WOD by myself. I kept a nice pace on the rower with the damper on 5, which I think helped me get through the push jerks and air squats faster. The last 50 pushups and 25 pullups was definitely the hardest part. I am looking forward to getting some extra sleep tonight, I have felt tired the last couple of days like I just needed another hour of sleep each night.

Wednesday 6/10

AMRAP in 15 Minutes:

30 D/U's
30 KBS


3 Rds (Rx'd 24 kilo) + 8 D/U's

Monday 6/8

For time:
Run 800-Meters
21 Thrusters @ 85lbs
21 Burpees
15 Thrusters
15 Burpees
9 Thrusters
9 Burpees
Run 800-Meters


Time of 26:33

Friday 6/5

For time:
5 rds of
10 SDLHP [63/95]
10 Box Jumps @ 20"
Then, 5 rds of10 KBS [16K/24K]
10 Pull-Ups

Time of 18:49

All I'm gonna say is that one was a sleeper, and I'm glad the weekend is here... Yay beer!

Wednesday 6/3

"15 Minutes of Fame"

1.) Five (5) minutes "Anyway Overhead" Max Reps @ 93/135

2.) Ten (10) minutes AMRAP of: 50-ft Walking Lunge & Alley Sprint


21 @ 95lbs & 9 rounds of lunge/sprint

Tuesday 6/2

50 Air Squats
Row 750 M
50 Burpees

Time of 15:35

F 'in burpees sucked today! Those last 20 burpees were a challenge, but I got through them thanks to some encouragement from my 6AM crew and coach....I did the last 10 burps w/out breaking them up.

Monday 6/1

Back Squats

5 x 5 @ 90% of 5-RM


145lbs x 5 sets

Friday 5/29

Grace

Clean n' Jerk 30x @ 115 lbs

Time of 6:30

I did the math and crunched the numbers based on Stuntman Mike's Pukey formula, and it turns out that Grace was a 3 out of 5 on the pukey scale for me. I would have puked at exactly 8:00.

Puke = Sadism (to the suck it degree) - 1

P = 2 (x 2) - 1
P = 3

Yours truly,
Baconator

Thursday 5/28

Triple Modality ~ WMG

For time:

50 Jumping Squats [45lb bar]
Run 400-M
50 KTE
50 KBS [20 kilo]
50 Walking Lunges
Row 500-M

Time of 20:30

8 - Fruit smoothie + coffee

Wednesday 5/27

AMRAP 20 Min.

"By Five's"

Run 200-M
Burpees
Pull-Ups (12 " box)

3 Rounds + 10 Pullups

I'm going to start blogging my diet again to stay accountable, so here goes!


8 - 3 Scrambled eggs and coffee

Tuesday 5/26

WOD

Heavy lifting....Deadlifts 1-1-1-1-1-1

275lbs

Monday 5/18

Karen

150 WBS

Time of 10:10

Wednesday 5/13

5 rds for time of

Run 200-M

Thrusters 21-18-15-12-9 @ 65 lbs

3 rds of Cindy

Time - 45:00

Set a new P.R. for persperation coming out of my body today, that was not fun at all! I'm so happy that WOD is in the books, and I'm glad I toughed it out and finished it.

Tuesday 5/12

Row 500M
30 Burpees
Run 300M
30 GHD Hypers
30 GHD Sit-Ups
Run 400M
30 Burpees
Row 500M

Time - 23:30

Thursday 5/7

Sprint 800M
25 KBS
Sprint 400M
25 WBS
Sprint 200M
25 WBS
Sprint 400M
25 KBS
Sprint 800M

Time of 21:20

Wednesday 5/6

21 Clean N Jerk (95lbs)
52 Calories Row
22 Burpees

Tuesday 5/5

Row 500M
30 Box jumps
30 Pullups
30 Walking lunges
Run 400 M
30 Walking lunges
30 Pullups
30 Box jumps
Row 500M

Time of 20:20

Today's workout felt great, it was exactly the kind of workout I was wanting to do today. Kept my split time at 1:50 on the last row, that was killer!

Monday 5/4

Deadlifts

5-5-5-5-5

185-225-225-245-245

Monday 4/13

Hang Power Clean + Push Jerk

1-1-1-1-1-1-1

85-105-115-125-135(F)-135(F)-135-145(F)-145(F)

Came really close to getting 145 today, kind of disappointing to come so close, but I do think that I made some improvements on technique. Two more days of tax season, and then I'm taking a five day weekend that is going to be oh so sweet. After that I'm going to be back to 5x a week hitting the workouts hard!

Tuesday 3/31

WOD: The Chief

AMRAP 5 Rounds @3 minutes per round:

3 Power cleans @ 95lbs
6 Push ups
9 Air squats

Got 15 in this morning, consistent with 3 per round. I am really looking forward to hitting it hard again after my busy season is over in 2 weeks. I am tired of working on the weekends, but at least I won't have to do that again until October and then it will just be a couple of weekends, not 12 in a row! Also going to figure out the diet again, I may go back to paleo or possibly try the zone again...haven't decided yet. Maybe a combination of the two?

Monday 3/22

WOD

Squat Cleans

1-1-1-1-1-1

95-115-115-120-115-115

Good start to the week, felt pretty good with the lifts. I'm hoping to get things back on track this week with the 6 AM workouts.....it is definitely nice just getting the WODs done first thing despite how much it sucks dragging out of bed in the mornings.

Tuesday 3/10

Every minute on the minute for 20 minutes:

Clean n' jerk + Burpees


Total score of 75

Monday 3/9

WOD

2,000 Meter row

Time of 7:55

Not an easy wod today! Rowing long distances is rough. Anyway, I was happy to record a sub 8 minute time.


8 - Coffee, fruit smoothie
10 - Apricots, zone bar

Monday 3/2

Hang Squat Cleans

1-1-1-1-1-1

115-120-135-135-140


I was pretty happy with the weight I got up to today, another 40 lbs. and I'll be doing my body weight! It's all good, I'll get there eventually....hopefully sometime this year.

Friday 2/27

It's Cindy tonight, gonna get her done! Only six more weeks of busy season for me, I'm starting to get a little worn down but the workouts and getting plenty of sleep are helping get me through it pretty nicely. The diet is getting a little loose due to lack of time for meal preparation, hopefully after April 15th I can get back on track and do a better job of meal planning. I seem to be staying at 180 lbs. whether I have a couple of good weeks or bad weeks with the diet, so I'm not sure why that is. I guess there's something to be said for having a stable body weight, but I do want to keep getting leaner. Well, I've got to start getting ready for the WOD tonight.

Cindy

12 rounds + 5 pullups + 5 pushups

Friday 2/20

Back Squat

10-10-10-10

135-145-145-155

Wednesday 2/18

5 rounds (1 minute each excercise)

Row
Thrusters
Box jump

Total score 186

8 - Scrambled eggs, fruit, coffee
12 - Salmon, chips with salsa

Tuesday 2/17

"Lynne"

5 rounds max reps:

Bench press on stability ball @85lbs
Pullups (dead hang)

20-20-18-20-17
3-2-2-2-2

Monday 2/16

WOD

3x 800m run

Round 1 - 3:39
Round 2 - 3:28
Round 3 - 3:08

Nice workout today, I always feel good after running. I turned it up for the final 200m stretch on the last run, and I was very happy with my time. Everyone did really good today, nice and consistent with the times on the three runs.

Wednesday 2/11

WOD

Row 800m
50 curb pushups
40 kte

Row 600m
40 curb pushups
30 kte

Row 400m
30 curb pushups
20 kte

Time of 37:07

8 - coffee, srambled eggs, fruit
12 - chili made with buffalo meat
2 - two apples
6 - fiesta chicken
9 - dq blizzard

Saturday 2/7

This has been a stressful week! Leaving for work at 7 AM to get down to Naples for work is no fun at all. I'm just going to be honest, there have been way to many cheat meals this week with going out to eat lunch at restaurants. Monday wasn't bad, had a spinach salad with chicken at Applebees. Tuesday through Thursday let's just say our ancestors 10,000 years ago probably wouldn't have been eating (although I did not have any baconators). Friday had some wings at Hooters, awesome!

This next week I'm going to get things back on track. I'll be eating lunch at home so I can make fish and eat fruits & veggies. Also, I will be back to my normal 6 AM class & I'll be showing up everyday! I'm looking forward to getting back in my routine.

Thursday 2/5

WOD

3 rds of:

Power clean + Thruster (Combo x 7 reps-heavy)
500 M row

1:44 best time on row
105 lbs power clean + thruster

Tuesday 2/3

WOD

5 rds for time of:

400m run
20 box jumps
rounds 1, 3, & 5 100ft walking lunges
rounds 2 & 4 row 400m

Time of 31:10

Monday 2/2

7 - Scrambled eggs, orange, coffee
12 - Spinach salad with chicken, cup of broccoli cheese soup
6 - Salmon & green beans
8 - Mich ultra
8:30 - Mixed berries

Thursday 1/29

Amrap 20 minutes

400m run
Max pull ups

3-3-3-3-3-1 pull ups

8 - scrambled eggs, fruit, coffee
12 - beef stew, banana
3 - almonds
6 - grouper filets, broccoli
7 - 2 mich ultras

I was definitely surprised that I was able to get 5 rounds of 3 pullups and then 1 pullup in at the end. Considering that I attempted my first dead hang pullup last week, I thought that I would get 3 at the beginning and then drop off to 2 or 1 at some point during the workout. Very happy that I did the WOD as prescribed today, although my arms are starting to get really sore!

Wednesday 1/28

400m run
25 Power snatches (65 lbs)
25 Box jumps
750 m row
25 Box jumps
25 Power snatches
400m run

Time of 20:55

8 - The usual scrambled eggs, fruit, coffee
12 - paleo chili, green beans, apple
2 - almonds & 2 tangerines
5:30 - beef stew

Tuesday 1/27

15 rounds:

3 Clean n' jerks
6 Push ups
9 Air squats

Time of 26:02

8 - scrambled eggs, fruit, coffee
12 - quarter pounder with cheese
3 - almonds
6 - paleo chili, tangerines
8:30 - mich ultra, salmon

Paleo chili

Should be perfect for the cold weekend coming up!

2 lbs. lean ground beef, browned and drained
2 14 1/2 ounce cans of diced tomatoes
1 green pepper, chopped
1 onion, chopped
2 cloves garlic, minced
2-3 tbsp chili powder
1 tsp pepper
1 tsp cumin

Put all ingredients in the slow cooker, stir. Cook on low for 10-12 hours, or high for 5-6 hours.

Monday 1/26

Amrap 20 minutes
200m run

Completed 15 rounds

8 - scrambled eggs, fruit smoothie, coffee
10 - pear
12 - paleo chili
2 - 2 tangerines
6 - curried shrimp, almonds, carrots

Sunday 1/25

Got in a little run today, did about 2.7 miles this afternoon in 21:35 (best time to date for the 10 mile canal path that I run). I need to measure it to get an exact distance sometime, but I think it's between 2.5 and 3 miles. Anyway, I felt great after the run and I was glad that I did it.

8 - Scrambled eggs, pear, coffee
12 - paleo chili, 2 tangerines
4 - cherries, almonds
6 - paleo curried shrimp
7 - coffee, brownie
8:30 - 1 mich ultra, more curried shrimp

Saturday 1/24

8:30 - Coffee, pear
10 - Shrimp
11 - Almonds, pear
12 - Tilapia, rice, plantains
6 - Shrimp, green beans
7 - 1/2 box of sour candy
9 - paleo chili

Thursday 1/22

30, 25, 20, 15, 10, 5 rounds of:

Burpees
KTE

Time of 32:51

Not too pleased with my time today, but then again, burpees are not my strongest area. Just happy to get through that workout and move on. I can already feel my abs getting sore!

8 - Scrambled eggs, pear, coffee
12 - turkey sandwich with baked lays
6 - chicken, tangerine
7 - mich ultra
8 - cherries

Wednesday 1/21

Jackie

Row 1000m
50 Thrusters @ 45 lbs
30 Pull-ups

Time of 12:05

8 - 3 scrambled eggs, fruit smoothie, coffee
12 - Salsbury steak, corn
5 - Chicken, nectarine
9 - Paleo chili, mich ultra

Tuesday 1/20

Deadlifts 21-18-15-12-9
Double unders 50-40-30-20-10

Time of 20:55

8 - 3 scrambled eggs, fruit smoothie, coffee
12 - paleo chili, tangerines
5 - chicken breast, broccoli
7 - mich ultra
8 - nectarine

Monday 1/19

Hang Power Cleans

1-1-1-1-1-1-1

95-115-115-135(F)-135(F)-135-140

8 - Coffee, fruit smoothie, 3 scrambled eggs
12 - Salmon, carrots, 2 tangerines
3 - 2 Apples, almonds
6 - Paleo chili

Sunday 1/18

8 - Hard boiled egg, tangerine, coffee
11 - Applesauce, almonds
12 - Salmon, broccoli
3 - Bowl of paleo style chili
4 - 2 tangerines
6 - Bowl of chili
7 - Apple

Saturday 1/17

9 - Bran & date muffin with coffee
11 - Salad with chicken (walnut oil and vinegar)
3 - Oreo McFlurry
4 - Apple, almonds
6 - Curried shrimp, broccoli


I know there were a couple of cheat meals today, I'm trying to limit the cheat meals to 3 per week right now. We got the chance to do some good meal planning this afternoon, and we picked up all the ingredients needed to make four different paleo meals tomorrow. This should get us through most of the week with meals ready and in the fridge. I think this will make eating paleo next week much easier.

Friday 1/16

"Angie"

100 Pullups (Jumping)
100 Pushups
100 Situps
100 Squats

Time of 33:55

I missed my PR by 1:40, but I did jumping pullups on the bar instead of the rings. I was disappointed not to beat my previous time, but I gave it 100%. I think jumping pullups on the bar takes a little extra time, you can't bang it out as fast as with the rings so maybe it's a wash.

8 - Fruit smoothie (strawberry, bananna, blueberry, blackberry, raspberry)
9 - 2 Hard boiled eggs
12 - Grilled chicken breast, tomato
4 - Vegetable beef soup
6 - Mojito, Bud light, Ahi tuna, saucy shrimp, calamari (got some appetizers at Bonefish)

Thursday 1/15

W.O.D.

Amrap 20 minutes
400M run
10 KBS (Add 10 KBS each round)

4 Rounds (about 3 seconds shy of getting that last run in....aargh)

8 - 3 Paleo scrambled eggs, fruit smoothie
8:30 - Coffee with half and half
12 - Salmon, 2 tangerines
1 - Apple
4 - Almonds, tangerine
6:30 - Scallops with mushrooms, tomatoes, onions

Wednesday 1/14

8 - Fruit smoothie
8:30 - Grilled chicken
12 - Shrimp, chicken, 2 oranges

Tuesday 1/13

Run 800M
Burpees 10-9-8-7-6-5-4-3-2-1
HSPU 1-2-3-4-5-6-7-8-9-10
Run 800M

Time of 31:47

Wow, that was one hell of a workout! That's all I have to say about that.

8 - Coffee with half & half
9 - 2 hard boiled eggs, apple
12 - Salad with chicken and pine nuts, 2 tangerines
4-7 - Grilled shrimp, chicken, and roast beef, wine, beer, various desserts (Open house party at the office)

Monday 1/12

Deadlifts 3-3-3-3-3

225-225-235-235-185

8 - 3 scrambled eggs, coffee
10 - Apple
12 - Roast beef sandwich
4 - Apple
6 - Grouper filets, green beans
8 - Natural applesauce
9 - Cherries, almonds

Sunday 1/11

8 - 3 Scrambled eggs, all natural applesauce
8:30 - Coffee with 50/50
12 - Tilapia with crab meat, steamed veggies & cup of cream of onion soup
4 - Apple
6 - Pear
8 - Chicken sausage and one mich ultra

The weekend went by way to fast, but I'm looking forward to some heavy lifting tomorrow!

Saturday 1/10

W.O.D.

3 games of beach volleyball

8 - Fruit smoothie (strawberry, bananna, blueberry, blackberry, raspberry)
8:30 - Hard boiled egg
10 - Almonds
12 - 3 Hot dogs
3 - Ice cream from DQ
5 - Bananna, walnuts
8 - Meatballs, carrots
8-10 - Three Mich ultras (hey, it's still football season)


Today was a beautiful day, the weather was awesome! We went out to Ft. Myers beach with some friends from church. We had lunch under the pavilion by the pier and played some beach volleyball. Then we went over to Dairy Queen with Tim and Tiffany and caught up with them. I know I've had some cheat meals the last couple of days, so tomorrow is going to be pretty strict paleo.

Friday 1/9

It felt great sleeping until 7:30 this morning, slept like a baby after a long night last night. I think the outcome of the game last night had something to do with it. The Gators are the champs.

8 - 2 Hard boiled eggs, almonds, banana
9 - Coffee with half & half
11 - Apple
1 - Chicken quesadilla
3 - Banana, almonds
6 - Wild salmon, green beans
9 - Apple

Thursday 1/8

400 M Run
40 GHD Situps
400 M Run
20 Burpees
4 Rope climbs
20 Burpees
400 M Run
40 GHD Hypers
400 M Run

Time of 31:21

8 - 3 Scrambled eggs, almonds
8:30 - Coffee with half & half
10 - Apple
12 - Kashi meal (coconut chicken)
6 - NY Strip steak with sweet potato and ceasar salad
8 - Slice of cake

We went out to celebrate my dad's 60th birthday at Sam Seltzers, and had a cheat meal because of the sweet potato with cinammon butter. I got him a national champtionship for his birthday. Go Gators!

Wednesday 1/7

20 Min. Amrap
Row 500M (once)
5 Power cleans (95 lbs)
10 Push ups

8 Rounds + 2 Power cleans

5:30 - Banana
8 - Hard boiled egg, fruit smoothie
10 - Apple
12 - Tilapia with rice & steamed broccoli
5:30 - Chicken breast, apple
9:30 - Hard boiled egg, cherries

Tuesday 1/6

"Fran"

21-15-9 Thrusters & Pullups

Time of 9:12

5:30 - Apple
8 - Scrambled eggs
8:30 - Coffee with half & half
10 - Apple
12 - Turkey sandwich with lettuce, tomato, banana & green peppers
3 - Almonds
6 - Scallops with mushrooms
7 - Cherries

I was pretty happy with a sub 10 minute time for the workout today. I'm making some progress on the jumping pullups going from the 20 inch box to the 16 inch box. I'll just keeping working my way towards doing the kipping pullups, hopefully sometime this year I'll be doing them. It's great to be back on a regular schedule and in a routine this week, with a workout everyday. The diet was pretty good today, next week it's going to get harder because I won't have a "cheat" meal everyday like I did today for lunch. It won't be that bad though because I'll still allow myself a couple of cheat meals each week, but nothing too crazy.

Monday 1/5

Run 800M
Row 800M

Time 7:13

5:45 - Banana
8 - Fruit smoothie
9 - Coffee with half & half
11 - Burger
2 - Almonds and an apple
5 - Tomato soup with shrimp
7 - Scallops with mushrooms, broccoli
8 - Michelob Ultra

Today was not an ideal day for meal planning. I had hoped to be done doing an inventory down in Naples in time to come home for lunch and make something healthy, but unfortunately I was not and had to get a quick bite to eat at Burger King. Other than lunch, the nutrition was pretty decent. The goal this week is paleo for breakfast and dinner, which I was able to do today. I was feeling pretty weak this morning around 10, and I think from now on I'm going to make sure to have some lean protein (eggs, fish, etc.) for breakfast because fruit alone I am finding not to be enough. My goal for 2009 is to establish good eating habits and to get my nutrition dialed by adopting the paleo way of eating.