Getting back on track

Turkey Trot:

16 folks have signed up to run the Turkey Trot next week. The shirts are coming along nicely. We can’t wait to see everybody wearing them at the race.
Don’t forget that CrossFit 949 will have a booth at the health/wellness expo following the race. Who wants to help at the expo and do a mini WOD or two? We’d like to get at least five different folks there to help16 folks have signed up to run the Turkey Trot next week. The shirts are coming along nicely. We can’t wait to see everybody wearing them at the race.
Don’t forget that CrossFit 949 will have a booth at the health/wellness expo following the race. Who wants to help at the expo and do a mini WOD or two? We’d like to get at least five different folks there to help.

Worked up to a 3x Back Squat. 285 x 3 , 290 x 3 (F)
then:
Tababta Something Else: 20 sec on 10 Sec rest for 4 Minutes.

Pull Ups - 79, Push Ups - 112, Sit Ups - 85, Squats - 127 Total = 403

Sleep: 7 Hours
Eating -
Breakfast: Egg whites w/ cheese and bacon.
Lunch: String Cheese, 2 tsp of Almond butter
Dinner: Thai Food w/ soup

Welcome Back

I have been swamped with work. I am going to start all the way back from Friday Nov. 13th.

Friday Nov. 13 - Jason: 5 Muscle ups/100 Squats, 10 MU, 75 Sq, 15 MU/50 Sq, 20 MU/ 25 Sq.

Then - 92% Snatch 1x1 - 165#, 92% Clean and Jerk - 210#

Monday Nov. 16 - Body Weight Clean and Press - 170# (Not Push Press or Push Jerk)

Then - 1 Mile Run: (not on exact track/approx. 1750m) 6:35

Tuesday Nov. 17 - Helen 3 Rnds of: 400m Run, 21 Kettlebell Swings (24kg/1 1/2 Pood)- 11:26 Ran a 550M run rather than the 400M.

Then: 1x4 - 135# Shoulder Press into Back squat (x3)

Then: 21-15-9 of: 50 Double Unders, Kettlebell Swings (1 3/4 Pood/28kg) , 24" Box Jumps

Took a break today. Need some down time.

Breakfast - 2 1/2 cups of cottage cheese and pineapple 2%

Lunch - Lettuce wrapped double cheese burger w/ avocado.

Dinner- 2 Tamales (1 beef/1chicken) 3 oz of chicken, 1/2 pear dipped in yogurt

Liquids - 8 oz of water, 3 cups of chocolate milk, No coffee today...

Exercise - none

Recovery - none

Log 11/11

Did my Bulgarian training again today. I am feeling it from yesterday.

x = made, f = failed

Day 1

Snatch

88% 1x5 167.00 x x f f x

77% 2x3 146.00 f f x f x

73% 3x2 140.00 f x f f x

Clean and Jerk

88% - 1x5 207.00 - f f f x x

73% - 3x2 171.00 - f x x f f

Front Squat

90% 1x2 - 250.00 DNF (165# x1)

85% 2x2 - 235.00 DNF

Day 2

Power Snatch 77% - 1x2 145.00 x x

Power Clean+Jerk 79% - 1x2 - 187.00 x x

Backsquat - 85% - 2x3 265.00 x x x



Sleep: 8 Hours

Food:
Breakfast: 4oz of Turkey, 1 egg, some veggies mixed

Lunch: Beans 1cup, 2 oz of BBQ Chicken, 2 cups of salad w/ ranch, 1 apple, 1 smore

Dinner: 3 oz of turkey scramble (w/ veggies) 3 cups of broccoli, 1 med/lrg chinese chix salad

Liquids: 3 cups of coffee, 8 oz of water

Exercise: Day 2 Bulgarian training, Power Snatch, Power Clean and Jerk, Back Squat

Recovery: Foam Roller

Log 11/10

Killed myself today, don't ask why. I had to take a break from recent posts and have not kept track of my food. However, I am getting back on track so here is Tuesday's post even though it's wednesday.

Bulgarian Cycle - Day 1: Snatch, Clean and Jerk, Front Squat

then

5 rounds - 25 inverted burpees, 25 pull ups, 25 Burpees: 40:12 (1400M run as warm up)

Recovery: Light 400 M run

Log 11/7

I am not going to post for yesterday or today. I have been waiting to post until Monday. However, I have been eating relatively clean and did moderate exercise.

Today, I am going to go surf at T-Street, then go for a bike ride a little later. I am really trying to maintain my diet (within my budget that is) to the best of my ability. I will start my posting back up to full effect come Monday.

Have a great weekend!

Log 11/6

Sleep: 5 hours last night. Had a 6AM class and a lot of work. 6AM class is tough

Food:
Breakfast: None

Lunch: 1 quesadilla

Dinner: 2 small streetside tacos 1 chicken 1 steak, and a double del cheese burger. (It was a long day, let me tell you.)

Exercise: Worked some snatch technique. Not much. Coached all day and had no time.

Recovery: I'm pretty sore from yesterday's workout. Got massaged from our Massage Therapist. It didn't feel as good as I had hoped, however it was somewhat effective.

Agility Log 11/5

Agility is essentially a combination of acceleration, deceleration and changing direction.
To create fast, multi-directional movement, you need to teach your body to move, challenging your central nervous system to adopt a movement pattern and perform it successfully. For example, when you first ride a bike you need strength to move the pedals but you also need to 'learn' the movement pattern.
Once it's learnt correctly it will be stored in what may be termed 'muscle memory.'
Rugby related movements are complex combinations of smaller, simpler movements. The reason some players, like Jason Robinson, are better at performing certain movement skills is that they more easily bring together all the smaller movements and co-ordinate them. These movements are:
Foot speed
Balance
Reaction
Breaking agility down into it's components and training them independently is the first step, followed by a progression to combination drills.
Log:

Sleep: 8 hours of sleep last night. Felt really nice.

Food:
Breakfast: 2 oz of steak and 2 eggs.

Lunch: 2 quesadillas from Cafe del Sol.

Dinner:

Exercise: AMRAP in 20 minutes of: 10 Thrusters, 10 Pull Ups - 14 rounds + 10 Thrusters

Recovery: Agility drill ladder.

Log 11/4

People doing skills and drills at the Gymnastics Cert at CrossFit 949.

LOG:

Sleep: 4 hours. Ouch.

Food:
Breakfast:1 cup of Oatmeal with heavy cream, butter, and protein powder.

Lunch: Mini Breakfast from Pipes Cafe. 3 eggs, 3 sausage links, 2 slices of bread, cup of fruit.

Dinner: 2 oz of Turkey, 1 oz of steak, 1 oz of meatloaf, Salad.

Liquids: 6 cups of coffee (3 cups with H/H and 3 cups with Heavy Cream).

Exercise: Rest today.

Recovery: None.

Log 11/3

Log

Sleep: Got about 8 hours last night.

Food:
Breakfast: 2 eggs, 4 sausage links, some hash browns (3 bites) and 1 bite of a cinnamon roll.

Lunch: California Burrito - 3 eggs, 2oz of ham, 1/2 avocado, some sour cream and tomato

Dinner: 4oz of turkey scramble and the usual salad. Check earlier posts for ingredients.

Liquids: 8oz of water, and 3 cup of coffee. I was tired today.

Exercise: Pull Up Ladder - 17 + 10 rounds. 12 full rounds were strict.

Recovery:

Log 11/2

Log:

Sleep: Got about 51/2 hours last night. I had to take John to the airport. I don't feel tired which is great!

Food:
Breakfast: 1 Bowl of whole wheat oatmeal, 2 scoops of protein powder, and 2 tbsp of heavy cream.

Lunch: Chicken Fajita Pita

Dinner: Some meatloaf and eggplant

Liquids: 16oz of water, and 1 cup of coffee... I know.

Exercise: Pull Up Ladder (NC) but substituted a trainer workout with Mike and Paul from CrossFit Inland Empire
400M run, 25 Wall ball, 25 Double Unders, 400M run, 25 Kettlebell Swings, 25 Box Jumps, 400M run 25 Burpees, 25 Push Press (40# Dumbbell)

Recovery:

The Benefit of Coconut Oil

This was a post written by Mr. Bob Foss. He is one of my members at CF949 and has a great diet plan. If any of you have ever met Bob, he is a machine. Bob just turned 50 years old in August and still looks and performs better than most young men who are still in High School Football Programs. I suggest reading his little "Readers Digest" version of coconut oil first, then reading the link provided. Enjoy!

Adam, here's a couple links that provide some pretty good info regarding the healthful benefits of coconut oil. I've been using coconut oil for months as an additional source of fat. I don't eat a lot of carbs (unless I get dragged into Pizza Port) but I do consume a lot of fat in the form of nuts (almonds, pecans, cashews, macadamia), avocados, olive oil, raw milk, and coconut oil. Coconut oil is almost pure saturated fat and one of the highest naturally occuring sources of Medium Chain Triglycerides (MCTs). MCTs are easily digested and a great source of quick energy. They promote thermogenesis (increased metabolism and fat burning) and the MCTs in coconut oil contain Lauric Acid which is an antiviral and antibacterial and greatly supports the immune system.

I've tried several brands and currently use Barlean's Extra Virgin Coconut Oil. You can find it at Henry's Market, Mother's Market, etc. Make sure you read the labels and get the Extra Virgin which is unrefined and unbleached. I use one tablespoon at a time with a meal or in a smoothie and take two to three tablespoons a day. If I don't mix it in a smoothie, I'll eat it right off the spoon. It's great to cook with as well and heat does not destroy the MCTs.

It does take your body a week or two to adapt to the increased fat intake so if your not already used to it, I recommend one tablespoon a day and gradually increase. Gotta go! That's just the readers digest version. Read the links for more technical data. Again, I just use coconut oil as an additional fat source and have been limiting my carbs for some time. I don't know what the result of combining a high carb diet with the coconut oil would be.

http://drbganimalpharm.blogspot.com/2009/10/body-fat-loss-mct-oil-kicks-crpola-out.html

http://www.coconut-connections.com/index.htm

LOG: Sleep: Approximately 9 hours last night.

Food:

Breakfast: No b/f again! I keep not waking up in time to make something before the gym.

Lunch: John made some 2 eggs, 1oz of sausage, 1 bacon strip.

Dinner: 4 oz of Meatloaf, 1 cup of peas and again... Salad.

Sweets: Cinnamon Roll.

Liquids: 16oz of water, 2 cups of milk, 1 cup of chocolate milk, 1 Tequila on the Rocks.

Exercise: Heavy Thrusters 1-1-1-1-1: 165#,175#,185#,195#,205# (my arms still hurt from Angie).

Recovery: Used the stick. Light massage to the arms.