Sleep last night 9:30p-7:00a (after 1:30a slept very restlessly, woke up at 1:30a, 2:30a, 4:00a, 4:30a, 5:30a)

7:30a

12oz homemade kombucha

1 scoop Thermovex with 24oz water

1 scoop Nature's Fuel with 12oz water

24oz herbal tea

10:30a

Training: Kept it short and sweet today

tabata crawls: alternating forward/backward, 2 sets

Experimented with tabata crawl+swing, 2 sets

2:00p

8 strips of…

TRAINING:

5, LADDERS OF TRAPBAR DEADLIFTS @ 335# AND DOUBLE 28KG KETTLEBELL PRESSES DONE IN SUPERSETS. 50 TOTAL REPS OF EACH.

(2,3,5 reps per ladder. I upped the pace on this so it took only about 20-25 minutes to get through it.)

NUTRITION:

Nutrition today is obviously not standard. This afternoon I had my weekly junkfood…

Training:

20 minutes alternating 48kg goblet squats and 50ft Spider-Man crawl.







Nutrition:

March 19, 2015…

Meals are a bit redundant so I wont bother you with the same things.

Exercise:

Complete as many rounds as possible in 12 minutes of:

30 Sit-ups

10 Turkish Get-ups*(35lbs. kettlebell)

15 Toes to bar

20 Goblet Squats (35lbs. kettlebell)

Post WOD:

Burpee ladder

1 burpee first minute

2 burpee's 2nd min

3…

Sleep last night 11:30p-6:30a: 7 hours (I could feel this wasn't enough!)

7:30a 

12 oz homemade kombucha

1 scoop Thermovex with 20oz water

1 scoop amino acids with 20oz water

8:00a

Deadlift sesh:

1x10 @ 65#, 1x10 @ 95#, 1x10 @ 115#, 1x10 @ 135#, 1x10 @ 155#, 3x8 @ 185#

Weighted crawls: 50' forward @ 245#, 2 50' forward @ 335#, 1 50' backward @ 65' (bare sled)

10:15a

6 slices uncured bacon, 2 cups…

usual breakfast and lunch and dinner was smallish with just a chicken breast.  Just wasn't that hungry.  Small glass of wine also.

Exercise

Helen

3 Rounds For Time of:
400m Run
21 Kettlebell Swing (53lbs)
12 Pull-ups

sleep 6 hours 

drank all my water and took all my pills

7:30a

7 egg whites, 3 tablespoons arrowroot powder, 1 cup unsweetened almond milk, 1/2 tablespoon organic butter, 1 medium avocado

20oz herbal tea with juice from half a lemon

11:30a

1 scoop Thermovex, 1 scoop Nature's Fuel (essentially a powdered multivitamin), 1 scoop amino acids

40oz water

12:00p Training:

6 rounds: 5 right/5 left bent over rows 40# KB, 5 G-wall rows, 20 double-unders, 50' crawl (first three forward crawls,…

TRAINING:

5PM-

LOTS OF HEAVY BAG DRILLS. SHINS, ELBOWS AND A BUNCH OF STRAIGHT STICK DRILLS ON THE BAG.

NUTRITION:

March 18, 2015…

Breakfast same ol

Lunch same ol

Dinner was my cheat meal.  Kristie and I had date night so we ate sushi. I had probably about 2 1/2 rolls and a glass of red wine. we also shared some poke. It was freaking yummy, well worth the cheat.

Exercise was a killer upper body workout.

warmed up with some rowing sprints.

21-15-9 reps for time of:

Handstand Push-ups which I modified to 115 overhead press

Ring Dips which I…

TRAINING:

10AM-

Starting a new program of  medium-light trapbar deadlifts and double kettlebell presses in volume. Today was relatively easy, but the volume is going to more than double over the next few weeks.

TRAPBAR DEADLIFTS AND DOUBLE KETTLEBELL PRESSES

4 LADDER SETS OF 2,3,5 REPS, ALTERNATED BETWEEN DEADS AT 1.5x BODYWEIGHT (335#) AND DOUBLE OVER HEAD PRESSES WITH DOUBLE 24KG KETTLEBELLS). 40 REPS OF EACH TOTAL.

515PM

TAEKWON-DO…

same ol breakfast and same ol lunch. Dinner was a bit light as there was some drama at the house.  I had to put my dog of 13 years down last night.  That is why I only got 5 1/2 hours sleep. For dinner I had 2 chicken and apple sausages and thats it.  

Exercise:

15-12-9 reps for time of:

Thrusters (65)

Pull-ups

Rest 5 minutes

12-9-6 reps for time of:

Thrusters (65)

Pull-ups

Rest 5 minutes

9-6-3 reps for time of:

Thrusters…

TRAINING:

520PM-

TAEKWON-DO BASIC TECHNIQUE, WITH 300 REPS OF BASIC KICKING DRILLS AT 50/50 WORK:REST.

NUTRITION:

March 16, 2015…

TRAINING:

3/14

930AM-

20 MINUTES ALTERNATING HINDU PUSHUPS AND PULLUPS

3/15

REST DAY

NUTRITION:

This is going to be easy.

Saturday:

Had some coconut oil and some beef liver aminos early in the day, but other than that I fasted from 9pm the night before until about 8pm, when we went out to dinner with a big group after the Taekwon-Do tournament. We went to a big Asian buffet in Boise, which sounds like an absolute…

first meal was at noon

4 eggs and 6 pieces of bacon, fish oil and vit d

Dinner was at 5:30

5 oz of ground turkey, 2 cups of spinach, 1/2 avocado, mushrooms, radishes, cucumbers, yellow pepper, hot salsa, two fish oil, and vit d.

you know my exercise so we are good there. still need to drink some more water before bed

lower to mid back is tight and outside of hips are a little stiff/sore. nothing to worry about just letting you know. normal kind of good…

Sorry about the tardiness with the update.  Yesterday was much like the rest of my week.  

Breakfast was half avocado and a chicken breast. Took my fish oil and vit d.

Lunch was half avocado, 5 oz beef patty, and 20 raspberries and I took my fish oil.

Dinner was a salad with canned tuna in water.

sleep was about 7 hours

no exercise

mood was good as was energy level. 

TRAINING:

10AM-

EASY GOBLET SQUATS AND SINGLE LEG RDLs TO TRY AND FIGURE OUT THIS KNEE ISSUE.

(I essentially took a rest week to hopefully make it better. Have a tournament this weekend and wanted it to be 100% for demonstration purposes. Not so. It may be time to do something more drastic with it. Hoped a rest week would fix the problem.)

NUTRITION:

March 13, 2015…

Same story as yesterday.  Crazy busy so major cliff notes version. 

Breakfast: chicken breast and half avocado. fish oil

Lunch: approx 8 oz of ground organic beef and half avocado. fish oil and vit d

Dinner: consisted of me going out with friends and having drinks, by the time I got home I ate a little beef jerky and went to bed. It sucks but it is what it is. I guess that will be my cheat meal for the week.

drank my gallon of water

exercise: 

Every…

TRAINING:

530PM-

EASY DEADLIFTS:

TRIPLES, DOUBLES AND SINGLES TO 455# (just over double bodyweight).

I use this a gauge to see where my overall strength levels are. If a double bodyweight deadlift feels overly heavy to me, then I know I need to change something.

NUTRITION:

March 12, 2015…

TRAINING:

10AM-

20 MINUTES ALTERNATING PULLUPS AND DIPS WEIGHTED WITH 44#, THEN 20 MINUTES ALTERNATING BETWEEN DOUBLE KETTLEBELL PRESSES WITH DOUBLE 53s AND SINGLE ARM BENT ROWS WITH 88#.

530PM-

A FEW HEAVY BAG DRILLS

NUTRITION:

March 11, 2015…