TRAINING:

11AM- A FEW LIGHT GETUPS WHILE TEACHING.

5PM-

17 TAEKWON-DO HYUNGS, PRETTY MUCH ALWAYS MAX EFFORT.

NUTRITION:

TRAINING

10:15AM  200 SWINGS 16-24KG

1 G/U 14KG

5PM INSANITY 50MIN 60% EFFORT

7:30 PM 45MIN JOG/SKIP/SASHEE WITH 20 FLIGHTS STAIRS 75-80% EFFORT

A FEW HANDSTANDS, JUST FOR BALANCE/STRENGTH

10# "PASS BACKS" 5 MIN  90% EFFORT.

NUTRITION:

LOL SO EVERYTIME I GO TO MAKE MY LUNCH, I THINK I AM GOING TO EAT WAAAAAYYYYY MORE THAN I DO LOL.  :)  CALORIES HIGHER TODAY, BUT CARBS SOOOOO LOW!! YES! SUCCESSFUL…

TRAINING:

915AM-

MY LAST 165 BURPEES FOR THE MONTH. HAD TO MAKE UP 65 OF THEM FROM THE DAY BEFORE.

NUTRITION:

TRAINING:

12:15PM BOKWA 45MIN 50% EFFORT

1:15PM GROUP CORE 65% EFFORT

3PM DEADLIFTS 205x5 185x5

60 BURPEES  40 SUITCASE DEADLIFTS WITH 55#db EACH HAND 20 BURPEE UPRIGHT ROWS 

NUTRITION: 

NOT HUNGRY MOST OF THE DAY UNTIL I GOT HOME FOR DINNER.  FIGURED OUT HOW TO MAKE MY OWN PALEO DEVILED EGGS!! OUT OF EGGS, VINEGAR, OLIVE OIL AND SOME SPICES!!!! SOOOOOO YUMMY!!!

YES, AN EXTRA SMALL CHEAT THIS WEEK :( ON MY WAY…

TRAINING:

Only got about 35 burpees in before class today. Will make up the rest on 11/30, for the final day.

NUTRITION:

TRAINING:

10:30AM

100 BURPEE RING PULL UPS

10X7 RING DIPS

3PM

200X5, 185X5 DEADLIFTS

MISC EXERCISES AT GYM, SQUATS AND TRX ROWS (I DID THEM AS CLOSE TO RING ROWS AS I COULD FIGURE OUT HOW) AND SOME PULL UP KNEE RAISES.

NUTRITION:

I REAAAAAAALLLLLYYY WANTED TO HAVE A CHEAT TODAY :( IT WAS A SUPER HARD DAY TO STAY RIGHT.  I NEED HOLIDAYS TO LAND ONLY ON SAT OR SUN LOL!! THEN THEY WILL COINCIDE WITH MY CHEAT DAY…

TRAINING:

10AM-

100 BURPEES AND A FEW DRAGON FLAGS AS A DEMO

NUTRITION:

8am-

300mg caffiene/green tea

2pm-

1 tbsp coconut oil

leftover smoked turkey (about 1lb of it) and had a large avocado with lime, salt and pepper.

4000mg fish oil

5000iu vitamin D

8pm-

Huge salad and some cream cheese and bacon stuffed jalapenos, with several extra slices of bacon, with family. We also sipped some…

TRAINING:

11AM 20 ROUNDS 5 DFS W/16KG AND 5 BURPEES

6PM 195X5   175X5 DL'S

RANDOM LIFTING IN THE SQUAT BOX, HACK SQUAT, LEG RAISES.  MAXED OUT SAFELY AT 185# BARBELL BACK SQUAT WITH 3 CLEAN REPS!! FEELING PRETTY STRONG NOW...........

NUTRITION: MOST OF WHAT I ATE TODAY WAS JUST TONIGHT.  106 CARBS TOTAL WITH 66G FIBER=40 NET CARBS.  IM GOOD WITH THAT! MIGHT EAT SOME MORE CHIA SEEDS BEFORE I HOT THE BED.......…

TRAINING:

REST DAY

NUTRITION:

Nope. Nothing crazy on the food log today. I don't expect anyone to log everything today, but I am just as a demonstration that it doesn't have to be a sugar fest. The only real cheat here was more wine than I would normally drink, but that was because of an absolutely amazing pino noir we got for the occasion. I think I really like the Napa pinos!(Picture for my later reference on the label)

Everything else…

TRAINING:

REST DAY

NUTRITION:

Got tricked into eating out 2x in a row, which I avoid because it is expensive and no matter how hard you try to eat appropriately, the fatty acid balance is terrible in virtually any restaurant on the planet, which causes inflammation. Dinner at TX Roadhouse. Not too bad on the carbs, really. That is a big part of it.

TRAINING:

6.2 MILE JOG (TRAIL AND ROAD) 50MIN- 65-80% EFFORT THIS FELT AMAZING.  I HAVE MISSED RUNNING.

100 BURPEE SUITCASE DEADLIFT TO BICEP CURLS STARTED WITH 25# DB'S LADDER DOWN AND BACK UP TO 30#'S

NUTRITION:

STILL TOOK MY USUAL SUPPS AND DRANK PLENTY OF WATER BUT I AM NOT EVEN GOING TO TRY TO GO THERE TODAY.  I ATE: ALL. DAY. LONG. NO JOKE. I AM FULL SO FULL I CANNOT EVEN STAND MYSELF BUT HAD A GREAT HOLIDAY WITH FRIENDS/CHURCH FAMILY THAT MEANT THE…

TRAINING:

5PM INSANITY 45MIN 55% EFFORT

7:15PM 190x5 175x5 DEADLIFTS   100 BURPEE WITH UPRIGHT ROWS 50# BARBELL

A FEW DIPS WITH A 35# PLATE STRAPPED TO ME, JUST FOR FUN I DID SOME WEIGHTED ROWS LADDER UP TO 120#!!!! A TOTALL PR FOR ME!!

 8:30PM INSANITY 25MIN 55% EFFORT

9:30PM PUSH UP CONTEST WITH A MARINE (YEAH, TOTAL TIE!! AFTER ALL I DID TODAY, I AM PLEASED!)

NUTRITION:

TOTALLY CHEATED AFTER ALL THAT TODAY LOL!! I…

TRAINING:

530PM-

100 BURPEES

2-ARM SWINGS: 5X10 W/48KG. 60 SECONDS REST BETWEEN SETS.

After training for as long as I have, I have gotten to know my body pretty well. I was starting to get soft from the higher reps with the lighter reps, so I decided to give it a couple days and then try this. Predictably, I felt a huge boost from this small number with the higher weight. Still tossing a few things around in my head on…

TRAINING:

8:30AM GROUP CORE 25 MIN 55% EFFORT

9:30AM GROUP BLAST PRACTICE (CARDIO MOSTLY, SOME PLYOMETIRICS) 50MIN 65-70% EFFRORT

5:30PM TRX 20MIN 50% EFFORT

7:30PM DL'S 185X5, 170X5   100 BURPEE RING PULL UPS

NUTRITION:  OMG. I SOAKED CHIA SEEDS TONIGHT AND THEN MIXED THEM WITH SOME STEVIA AND HEATED THEM UP AND PUT A COUPLE TBSPNS OF ORGANIC CREAM, ON THEM......IT WAS LIKE EATING ICE CREAM.  NO JOKE SOOOOOOOOOOOOOOOOO GOOD.  I ONLY INTENDED TO EAT…

TRAINING:

5PM-

TAEKWON-DO HYUNG PRACTICE

(BREAK FROM BURPEES TODAY)

NUTRITION:

Note that today's calories were over 2x as much as the day before. I was hungrier, so I just let appetite guide me. Dinner was one of my 2,000 calorie salads that fills a mixing bowl, with some dark chocolate, red wine and a handful of almonds on the side. Still, only 80 grams of carbs for the day. You can eat a ton of veggies and only have a few carbs.

Total…

TRAINING:

10:30AM  DL'S 180x5  165x5, ROLLS

INSANITY 5PM 60% EFFORT

NUTRITION:

JUST NOT FEELING LIKE EATING MUCH TONIGHT. DIDN'T HIT THE FIBER COUNT I LIKE, BUT CANNOT REALLY FIGURE OUT ANYTHING TO EAT- I ALREADY ATE BROCCOLLI AND WASNT SUPER KEEN ON IT TONIGHT :/…

TRAINING:

215PM-

Got in my 100 burpees out in the hills on a section of long-abandoned desert highway with a great view. Spaced them between short sprints, forward and backward crawls, and some skipping intervals (actually much more beneficial and challenging that it would seem).

NUTRITION:

Pretty much fasted from 10pm the night…

TRAINING:

LAST DAY OF GROUP BLAST TRAINING- A LITTLE MORE PHYSICALLY DEMANDING THEN YESTERDAY LOL!!!

NUTRITION:

HARDLY NEEDED TO EAT ANYTHING AT ALL TODAY- DID SPLURGE ON SOME ORGANIC HEAVY WHIPPING CREAM FOIR MY COFFEE DURING TRAINING TODAY.  THEN SCHEDULED CHEAT ICE CREAM/CANDY/CHINESE DINNER!!!! I AM................................COMA-TOS NOW..............…

TRAINING:

BIG GROUP BLAST TRAINING TODAY.  HIGHLY ACTIVE ALL DAY.  

NUTRITION:

HAD CHICKEN AND ICE CREAM AFTER TRAINING SEMINAR ;)  …

TRAINING:

Not much. Did my 100 burpees for the day at that's it.

NUTRITION:

Went for my all-out junk food cheat meal this week. That means ONE meal. Not a day, or even nibbling junk throughout the day. One meal, and then back to strict eating. I got what I felt like, which isn't fancy, but pretty yummy. Huge Wendy's hamburger and fries for my one cheat meal, and then back on track.

Note that the calorie count is actually low for me today, but I…