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.