Experiments with Body Composition

Wednesday, November 11th

2009-11-13T06:08:00.000-08:00

WOD:

Snatch 60 x 1 x 8
Overhead Press 64 x 5 x 3

Monday, November 8th

2009-11-10T10:34:00.001-08:00

WOD:

Snatch 62 x 1 x 7, 63 x 1, 64 x 1, 65 x 1
Clean & Jerk 86 x 1 x 6
Back Squat 137 x 5 x 3
Pull-ups 7, 6, 5

Friday, November 6th

2009-11-10T10:31:00.000-08:00

WOD:

Snatch 60 x 1, 65 x 1, 68 x 1, 70 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 83 x 1, 84 x 1, 85 x 1
Back Squat 160 x 1 x 3

2009-11-04T06:13:00.000-08:00

BW = ?

WOD:

Snatch + 3 Overhead Squats 60 x 3 x 4
Overhead Press 62 x 5 x 3
Glut-Ham Raise 10, 8, 6
Roman Chair Sit-up 10kg x 10, 8, 6

Nutrition:

0600: Venti Americano.

0900: 5 Mini Crustless Quiche. 2 cups Whole Milk.

1200: Tall Breve Eggnog Latte.

1330: 1 serving Italian Chicken Salad. 1 Fuji Apple.

2000: Jalisco's: Chips & Salsa. Steak Quesadilla. 3 Soft Tacos (Beef Tongue, Chicken, Chorizo). 1 Margarita.

Tuesday, November 3rd

2009-11-04T06:11:00.000-08:00

BW = ?

WOD:

Rest Day

Nutrition:

0600: Venti Americano.

0800: 5 Mini Crustless Quiche.

1200: 4oz Oven Roasted Turkey, 4oz Havarti. 2 cups Whole Milk.

1630: 1 serving Italian Chicken Salad. 1 Fuji Apple.

2100: 1 serving Squash Chili.

2009-11-02T09:16:00.000-08:00

BW = ?

WOD:

Snatch 60 x 1 x 10, 61 x 1, 62 x 1, 63 x 1
Clean & Jerk 80 x 1 x 4, 85 x 1, 90 x 1, 95 x 1
Back Squat 130 x 5, 134 x 5, 136 x 5

Nutrition:

0600: Venti Americano.

0900: 5 Mini Crustless Quiche w/ Bacon, Portabella Mushrooms, Feta Cheese. 1 Fuji Apple. 2 cups Whole Milk.

1530: 1 serving Italian Chicken Salad. 2 cups Whole Milk.

2100: 1 serving Squash Chili.

2009-11-01T10:52:00.001-08:00

BW = ?

WOD:

Rest Day

Nutrition:

1030: Venti Americano w/ Cream.

1230: Blue Star Cafe: Top Gun Scramble w/ extra Bacon (3 Eggs, Bacon, Spinach, Jack Cheese, Sour Cream, Avocado, Pico de Gallo). Side of Fruit. Toast w/ Jam. 1 Bloody Mary.

1530 - 1830: Several pieces of Elk Jerky. A few peanut butter cups. 2 Beer.

2100: 1 serving Italian Chicken Salad. 2 cups Whole Milk.

Saturday, October 31st

2009-11-01T10:47:00.001-08:00

BW = ?

WOD:

Rest Day

Nutrition:

1030: 2 cups Cottage Cheese. 3oz Macadamia Nuts.

1530: The Ram: Extreme Stadium Burger (1lb Patty, Cheese, Bacon, Mushrooms, Mayo). 1 bowl Chicken Tortilla Soup. 1 Bloody Mary. 3oz Beer.

2030 - 0100: Assorted Cheeses. Chips w/ Guacamole & Salsa. Crostinis w/ Chipotle Dip. Grapes. Shrimp. 3 Beers. 1 glass Champagne.

2009-10-30T06:31:00.001-07:00

BW = ?

WOD:

Snatch 60 x 1, 63 x 1, 65 x 1, 67 x 1
Clean & Jerk 80 x 1, 85 x 1, 90 x 1, 92 x 1
Back Squat 140 x 2, 143 x 2 x 2
Bench Press 92 x 3, 90 x 3, 86 x 5

Nutrition:

0900: 5 Mini Crustless Quiche.

1600: 4oz Turkey Pastrami, 4oz Havarti. 5oz Fig Loaf. 2oz Macadamia Nuts. 2 cups Whole Milk.

2100: Two Bells Tavern: Shared Hummus Appetizer w/ Pita Bread & Mixed Veggies. Burger w/ Sauteed Mushrooms & Cheese. 1 bowl Navy Bean & Ham Soup. 1 Beer.

Thursday, October 29th

2009-10-30T06:29:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

0900: 5 Mini Crustless Quiche.

1400: 1 serving Sonoma Chicken Salad.

1630: 4oz Turkey Pastrami, 4oz Havarti. 2oz Macadamia Nuts. 5oz Fig Loaf. 2 cups Whole Milk.

2100: ~12oz Steak. ~6oz Sauteed Chantrelle Mushrooms. 1 Beer.

2009-10-28T06:06:00.000-07:00

0530: BW = 185lbs

WOD:

Sots Press 22 x 3, 24 x 3, 26 x 3
Back Squat 105 x 5 x 3
Overhead Press 60 x 5 x 3

Nutrition:

0900: 5 Mini Crustless Quiche.

1200: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 1 Fuji Apple. 2 cups Whole Milk.

1630: 1 serving Sonoma Chicken Salad.

2100: El Guadalajara: A Few Chips w/ Salsa. Steak Quesadilla w/ Sour Cream & Guacamole. 1 small Margarita.

2009-10-27T06:05:00.001-07:00

0530: BW = 187lbs

WOD:

Rest Day

Nutrition:

0900: 3oz Smoked Turkey Breast, 3oz Havarti Cheese, 2oz Macadamia Nuts.

1400: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 2 cups Whole Milk. 1 Fuji Apple.

2100: 1 serving Sonoma Chicken Salad.

2009-10-26T16:21:00.000-07:00

BW = ?

WOD:

Snatch + Drop Snatch 57 x 1 x 10
Power Clean + Clean + Hang Clean + Jerk 75 x 1 x 6
Back Squat 127 x 5 x 3

Nutrition:

0900: 2 cups Cottage Cheese. 2oz Macadamia Nuts.

1600: 4oz Smoked Turkey Breast, 4oz Havarti Cheese. 2oz Macadamia Nuts. 1 Fuji Apple.

2100: 1 serving Spaghetti Squash w/ Chorizo & Marinara. 2 cups Whole Milk.

2009-10-23T06:28:00.001-07:00

BW = ?

WOD:

Snatch + Drop Snatch 40 x 3, 50 x 3, 55 x 3
Snatch 60 x 1 x 3
Clean & Jerk 75 x 1, 80 x 1, 85 x 1, 86 x 1, 87 x 1
Back Squat 130 x 3, 134 x 3, 136 x 3

Nutrition:

1030: 8oz Roast Beef, 4oz Havarti, 2oz Macadamia Nuts.

1630: ~3oz Elk Jerky. 2oz Macadamia Nuts.

2100: Village Sushi: 24 pieces assorted Sashimi. 3 rolls (20 pieces). 1 large Sapporo Beer.

Thursday, October 22nd

2009-10-23T06:26:00.000-07:00

BW = ?

WOD:

Rest Day

Nutrition:

1200: 5 Eggs, 3tbsp Butter, ~4oz Chantrelle Mushrooms, 5 slices Bacon. 1 Fuji Apple.

1700: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.

2100: 1.5 cups Cottage Cheese, 2oz Marcona Almonds, 1 Honeycrisp Apple.

2009-10-21T06:06:00.001-07:00

BW = ?

WOD:

Learning to Split: Used a dumbell to learn how to split snatch. Split both ways with dumbell in either arm, increased weight up to a 40lb dumbell

3 Rounds, un-timed:
Side Sled Drag @ 50kg, ~100m
12 Glut-Ham Raises
12 Hamstring Sit-ups

Nutrition:

1130: 4 Eggs, 2tbsp Butter, 2tbsp Tapenade, 3 slices Bacon.

1630: 3oz Smoked Turkey Breast, 3oz Extra Sharp Cheddar, 2oz Macadamia Nuts.

2100: ~14oz Steak, ~6oz Sauteed Chantrelle Mushrooms & Onions.

A New Man

2009-10-20T06:11:00.000-07:00

Got married over the weekend, hence the lack of posts over the last few days. Still recovering from the whirlwind of a weekend that it was, will resume normality tomorrow.

2009-10-15T06:05:00.000-07:00

0530: BW = 184.4lbs

WOD:

Rest Day

2009-10-14T06:11:00.000-07:00

0530: BW = 184lbs

WOD:

Front Squat 112 x 3 x 3
Overhead Press 58 x 5 x 3

2009-10-13T06:06:00.000-07:00

0530: BW = 184lbs

WOD:

Rest Day

Nutrition:

0800: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.

1100: 5 Mini Crustless Quiche.

1630: 1 serving Spaghetti Squash w/ Chicken Sausage & Marinara.

2100: 10oz Salmon. ~4oz Sauteed Chantrelle Mushrooms. Mixed Greens Salad w/ Bell Peppers, Cheddar Cheese, Olive Oil/Red Wine Vinegar Dressing.

2009-10-12T06:02:00.001-07:00

0530: BW = 184.6lbs

WOD:

Snatch 59 x 1 x 15 (EMOM)
Clean & Jerk 80 x 1 x 8 (EMOM)
Back Squat 132 x 5 x 3

Nutrition:

0800: 4 slices Paleo Blueberry Bread (Almond flour instead of Wheat flour). ~4oz Beef Jerky.

1200: 5 Mini Crustless Quiche (Portabella Mushrooms, Bacon, Feta Cheese). 8oz Strawberries.

1600: 1 serving Spaghetti Squash w/ Chicken Sausage & Marinara. 1 Asian Pear.

2100: 8oz Salmon. ~4oz Sauteed Chantrelle Mushrooms. Mixed Greens Salad w/ Bell Peppers, Cheddar Cheese, Olive Oil/Red Wine Vinegar Dressing.

2009-10-11T09:16:00.001-07:00

0900: BW = 185.2lbs

WOD:

Rest Day

Nutrition:

1100: Arnie's: Olympic Omelette (Ham, Sausage, Cheddar Cheese, Mushrooms, Onions, Bell Peppers, Sour Cream). 1 glass Orange Juice. Various Pieces of Fruit.

1800: Cheesecake Factory: Steak Diane (10oz of Steak, Peppercorn Sacue w/ Mushrooms). Caesar Salad.

2009-10-10T08:31:00.000-07:00

0730: BW = 183.8lbs

WOD:

Rest Day

Nutrition:

1130: 4 Eggs, 2tbsp Butter, 2oz Sour Cream, Salsa. 3.5 slices Bacon.

1630: The Ram: Cobb Salad (Diced chicken, avocado, chopped hickory smoked bacon, chopped boiled egg, crumbled gorgonzola, tomato, shredded iceberg lettuce, blue cheese dressing).

2130: 6 "slices" of Paleo Pizza (Almond Flour Crust, Tomato Sauce, Mozzarella Cheese, Pepperoni, Mushrooms).

2009-10-09T06:17:00.001-07:00

0530: BW = 182.6lbs

WOD:

Snatch 60 x 1, 62 x 1, 64 x 1
Clean & Jerk 80 x 1, 84 x 1, 86 x 1
Back Squat 146 x 1 x 3
Deadlift 150 x 5

Nutrition:

0800: 2 cups Fage Total Yogourt.

1130: 6oz Ground Beef, 2oz Sour Cream, 1oz Cheddar Cheese, Salsa, Romaine.

1600: 3oz Deli Ham, 1oz Smoked Turkey Breast, 4oz Havarti.

2100: The Park Pub: Pub Burger w/o Bun, w/ extra Patty, Mayo & Sauteed Mushrooms. 9 Chicken Wings.

2009-10-08T09:21:00.001-07:00

0530: BW = 184.4lbs

WOD:

Rest Day

Nutrition:

0900: 1.5 cups Cottage Cheese. 2oz Marcona Almonds.

1230: 5 Mini Crustless Quiche. 1 Fuji Apple.

1630: 4oz Smoked Turkey Breast. 4oz Havarti Cheese.

2100: 6oz Ground Beef, Romaine, Sour Cream, Salsa, Cheese.