It good to be back

Just got back in town Tuesday 11:00 am from Jersey shore. Did not run into the situation, but got a lot of beach time and beer. Keep it pretty clean for the most part. Except of the beer of course. Feeling really good except for my shoulder. May try acupuncture. Dr. Mike recommended it.

Cross fit freaks

Just a shout out to all my peps. Have not blogged in a while. Feeling really good mentally, physically, spiritually. Life is good, wife is great, God is amazing. Word!

Hours to go

Breakfast: 4 eggs 20 Macs
Lunch: salad, ham, roast beef, turkey, onion, green pepper, cucumber, mustard, vinegar, unsweet tea 30 almonds
Snack: egg
Dinner: Halibut
After training snack: hard boiled, 20 macs

Training: 10 broad jumps longest one was close to 7"
Death by 10 meters 14 rds
15 min AMRAP
Row 250
15 kbs 20 k
7 KTE
6 rds

I think that I missed beer the most.

2 days and counting

Breakfast: 3 double yolked eggs, apple with AB
Lunch: Salad, roast beef, turkey, ham, onion, pepper,cucumber, mustard, vinegar, un sweeten tea, 30 macs
Snack: 2 hard boiled eggs, 30 macs
Dinner: Salmon, coca, AB, and several more shots of tequila before dinner

Training: 7 RDS
7 towel pull ups
7 burpee box jump 20"
Time 10:16

No I'm really counting the days till I can eat some pizza and have a beer.

Chiefed it

Breakfast: IF
Lunch: salad, roast beef, ham, turkey,onion, green pepper, cucumber, spicy mustard, vinegar, 50 1/2 of macs
Snack: 2 eggs, 50 macs, 2 slices of apple with AB
Dinner: salmon with dill; avocado with lime and cilantro; asparagus, 10 macs, several fingers full of AB

Training:
The Chief
3 p/c @ 135
6 push ups
9 squats
3 min on 1 min off x 5
Total rds 21

Glad to be home

Got back in town at about 7:00 PM. Eat good all weekend. Just a lot. Did 100 push ups, not up to the standards of my wife. 100 sit ups, she was not up to give her opinion on those. Also after dinner tonight I had a shot of Corzo with a lime chaser. Glad to be home.

Freaky friday

Breakfast: 4 egg omelet with mushroom, onion, chicken, rosemary, apple with AB



Like in the visa comercial. Let your freak flag fly.

Thirsty thursday

Breakfast: 4eggs and some nuts
Lunch: 2 scopes of Waldorf over a salad
Snack: 2 eggs apple with AB
Dinner: Scallops, coca with AB

Did not drink or train today. I did want to drink but ran out of time.

Eating plenty, and training less

Breakfast: 4 eggs, a hole avocado, coffee
Lunch: turkey burger, red pepper, macs
Snack: 2 eggs, 1/2 apple
Dinner: chicken, mixed veg, coca with a lot of AB, some macs, almonds

Training: 10 rds 2 bench B/W 185
10 L/R sledgehammer swings
spring 20 meters, back peddle 20 meter
14:38

Eating more food than ever, but all good food. Also training less due to injury. Hopefully be able to step it up in about 11 days. I do feel better. Definitely know that stretching is helping. It a new part of my life.

Can you have too many macadamias

Breakfast: 4 eggs with an avocado
Lunch: salad with chicken, red pepper, balsamic vinegar, larabar (ginger snap)
Snack: 2 eggs about a lot of macs
Dinner: 3 eggs, lamb chop, cauliflower, coca with AB

Training: 7rds handstand holds
10 supine ring pull ups
Started with 1:15 hold and averaged about 30-40 sec holds

By the way I had about 1200 calories (about 1/2 a publix can)l in macs today.

Just realized date and food log is boring

Breakfast: 4 eggs, apple, AB, coffee
Lunch: salad with turkey, ham, roast beef, vinegar, 20 macs
Snack: 2 eggs 1/2 apple with AB
Dinner: Turkey burger, red pepper, 30 pecans

Training: 5 rds
1 press / 115
1 strict pull up
1 press
3 strict pull ups
1 press
5 strict pull ups
7:30

Still have nothing to say, but at least it's a better title. Almost forgot 2 vodka and sodas at poker which I lost.

Stretching is king

Breakfast: 4 eggs, apple with AB
Lunch: turkey burger, broccoli, 10 macs, paleo bar
Snack: 2 eggs, 15 macs, paleo bar
Dinner: mahi, broccoli, 10 macs, paleo bar, cocca with AB

Training: Starting a new routine. Getting up and stretching. Gradually building up to 20 or 30 minutes each mourning. I'll let you know how it works. Plus stretching out good before and after the wods.

Saturday: Can't remember everything that I eat but, it was all paleo. May have went over board with the paleo bars.

Training: Stretched for about 15 minutes.

Confessing

Breakfast: 2 eggs, larabar, walnuts, almonds
Lunch: turkey, ham, roast beef, salad, with cucumber, onion, vinegar, larabar
Snack: 2 eggs apple with AB, 10 macs
After training cocktail: tequila, with soda
Dinner: grass feed felt, hamburgers with onion, pickle, avocado, asparagus, coca ,AB, wine

Training: Max rep 235 felt weak. -30 less on my PR. Stretch out at gym and at home.

Also I must confess that I drank about a 12 pack over a 3 day period during the crossfit qualifiers. I subconsciously forgot to blog that weekend.(CHEAT) Along with some BBQ ribs.

3/18/10 On the road to getting better

Breakfast: 4 eggs, apple with AB
Lunch: salad with turkey,ham roast beef, cucumber, onion, and vinegar
Snack: 2 eggs, apple with AB
Dinner: salad with chicken, fruit, nuts, 2 hard boiled eggs, balsamic vinegar
Snack: 2 eggs, Larabar

Training: None but went back to DR Mike and found that I am carrying 20 pounds more on my left side. Because my hips are twisted. Also my neck and spine are out of alignment. But the good news is it can all be corrected.

Food Log 03/17/10

Breakfast: 4 egg omelet with scallops, apple and AB
Lunch: Chicken, red pepper, apple, walnut, almonds
Snack: 2 eggs, apple with AB
Dinner: Tilapia, cucumber, avocado, cabbage with hot sauce

Training: none went to Dr Mike. Just got x-rays. Going back tomorrow for adjustment.

Food Log 03/16/10

Breakfast: 4 egg omelet with scallops and coffee black
Lunch: Chicken, red pepper, apple, almonds, walnuts
Dinner: Mahi, bruss, spinach, marinara sauce, coca with AB

Training: started to do deads but back was not feeling good
weighted pull ups 5x1 68lbs
substituted row 250 meters rest 2 min x8 averaged 1:39

03/11/10 Food log

Breakfast: 2 eggs apple with AB
Lunch: salad with chicken, and 15 macs
Dinner: chicken, 2 crossfit cocktails, vodka with soda, 15 macs

Training: 5x1 bench 225 felt weak

10 rds 3 front squats 135
5 ring dips
7 KTE
11:07

Sarah I know that your going to say not enough food

Origami 03/10/10

Breakfast: 3 double yolk eggs, apple with AB
Lunch: salad with chicken, 15 macs
Dinner: salad with ginger dressing, clear soup, sunonomo, sushimi-tuna, spicy tuna, Cajun tuna CHEAT: scallop with rice, spicy tuna hand roll with rice.

Training: rest

03/09/10 Food log

Breakfast: 4 double yolked eggs, apple with almond butter
Lunch: salad with chicken, 20 macs
Dinner: mahi, avocado, sprouts, with marinara sauce, and coca with AB

Training: speed deads 15x1 265
10,9,8,7,6,5,4,3,2,1
P/C 135 and strict pull up 14:10

I'm Back 03/08/10

Finally feeling much better
Breakfast: 2 eggs, apple with AB
Lunch: salad with chicken
Dinner: snapper, 1 double yolked egg, mushrooms, asparagus, apple with AB

Training: speed squats 10x2 205 30 sec rest
press 5x5 115 felt weak

4 rds sprint 200
25 wbs
8:04

Half way there 02/28/10

Breakfast: 4 eggs with salsa, apple ab, coffee, 10 macs
Snack: Turkey
Lunch: Turkey Burger, red pepper, cucumber,15 macs, coca with ab
Snack: Larabar, carrots, 10 macs
Dinner: Salmon, broccoli, cauliflower, coca with ab

CHEAT DAY 02/27/10

Breakfast: 5 egg omelet with chicken, mushrooms, onion, salsa
Snack: apple with ab and 15 macs
Lunch: elk, pork ribs, chicken with (CHEAT) BBQ
Dinner: chicken, avocado, broccoli, red pepper, 10 macs
CHEAT: 3 crossfit cocktails, 3 glasses of wine, 3 small pieces of cheese

Training: none

02/26/10 Food log

Breakfast: 4 Egg omelet with chicken, mushroom, onion, cilantro
Lunch: salad with chicken, fruit , nuts
Dinner: lettuce wrap burgers, red pepper, pickle, 15 macs

Training: ohs 5x2 155
wod: 21,15,9 bent over rows(95) strict chin ups 7:07
sprints 8x50 meters averaged 6 to 7 seconds
Also a crossfit cocktail with Big Rob and Jason after the wod

02/25/10 Food log

Breakfast: 5 scrambled eggs, apple with almond butter
Lunch: salad with chicken, fruit, nuts
Snack: larabar, 15 macs
Dinner: chicken, avocado, broccoli, asparagus, mushrooms, 10 macs

Training: none went to bible study instead

02/24/10 Food log

Breakfast: 5 scrambled eggs, apple with almond butter
Lunch: Salad with chicken
Dinner: Grouper, sweet potato, broccoli, cauliflower, Carib raisins, several glasses of organic wine

Training: none worked late and had dinner with family out on captiva

02/23/10 Food log

Breakfast: 4 eggs, apple, almond butter, coffee
Lunch: Salad with chicken, larabar
Dinner: Turkey burger, onion, pickle, 20 macs, crossfit cocktail

Training: Dead lift 5rm 355
weighted strict pull up 3rm 68
Row 1 min on 1 min off x 10= 2839
Penalty 32 burpee pull ups

02/22/10 Food log

Breakfast: 4 egg omelet with ham, onion, mushrooms, cilantro
Lunch: turkey burger, avocado, red pepper, apple with almond butter
Dinner: salad with chicken, nuts, grapes, apple, 20 macs

5k this weekend 27:12 on nike + 27:30 on race clock
training: front squat 5x3 200
speed bench 10x3 175
5rds
run 100 meters
6 D/B snatch 45
12 pull ups 9:44

02/19/10 Food log

Breakfast: 4 egg, ham omelet with an apple and almond butter
Lunch: Chicken, larabar, Cheat: cole slaw
Dinner: salad 9 oz tenderloin with veg and coca with almond butter CHEAT: crossfit cocktail

Training: felt worn down and saving for race tomorrow

02/18/10 Food log

Breakfast: 4 egg and ham omelet, apple with almond butter
Lunch: salad with ham, turkey, roast beef, vinegar CHEAT: 2 bites of a sub and baked barbecue chips
Snack: 2 eggs apple with almond butter
Dinner: mahi, zucchini, avocado, cocoa with almond butter

Training: none

02/17/10 Food log

Breakfast: 4 egg hamburger omelet, apple
Lunch: Salad with chicken
Dinner: Scallops with cabbage
Snack: 3 cocca with almond butter

Training: Press 5x5 135
50 ghd set ups
50 KTE

02/16/10 Food log

Breakfast: 4 egg omelet with ham, 1/2 apple with almond butter
Lunch: turkey burger, red pepper, 1/2 apple with almond butter, larabar
Dinner: 2 lettuce wrap burgers, spinach, avocado

Training: snatch 8x2 145
Max rep strict pull ups 3 x 11,10,10
5 rds 7 deads 265 21 D/U 10:50

02/15/10 Food log

Breakfast: 3 Egg omelet, onion, mushrooms, turkey, apple, almond butter
Lunch: 12 chicken drummies, cucumber salad, larabar
Dinner: CHEAT(@ Dog track) open face burger, 3 pickles, vodka with soda, 2 coffees with baileys.

Training: OHS 5x1 155 to take it easy
4rds: run 200, 5 hpc @ 155, rest 1 min btw rds. 7:30

Valentines day cheat

Breakfast: 4 Egg omelet w/ onion, ham, spinach, apple, almond butter
Lunch: 5oz turkey breast, red pepper, apple, almond butter.
Snack: Larabar, 1/2 a salad with CHEAT:cheese, 1 glass of red wine
Dinner: clear soup, ginger salad, all sashimi: tuna, white tuna, yellowtail, white fish, spicy tuna; sunomono salad, and Cheat: sushi scallops (roll w/ rice, scallops with some mayo)
Snack: dark choc and almond butter

02/13/10 Food log

Breakfast: 4 eggs,2oz ham, apple, banana, 10 macs
Snack: 3 egg yolks, 15 macs 1/2 apple
Lunch: Turkey burgers, Avocado, red pepper, 10 macs
Snack: 4 Paleo cookies, 2 meat balls
Dinner: Turkey breast, Asparagus.

Training: rest

02/12/10 Food log

Breakfast: 4 eggs 1 apple-pear
Snack: 2 larabars 3 chicken wings
Lunch: Turkey burger, some cucumber, red pepper, 10 macs
Dinner: Chicken, broccoli, sweet potato w/ cinnamon, 10 macs

Training: rack jerks 2x175 4x155
bench press 10x3 175
power cleans 15x2x175

Have lost too much weight, too fast- not getting enough calories (carbs, I think) during the day. 10lbs as of this morning. Hit the wall today, no energy or strength. Felt very weak during workout. Came home to down a sweet potato, and felt better after. Working on eating more carbs and adding more fat.

02/11/10 Cheat and feel like shit

Breakfast: 4 eggs, 2oz ground beef, bowl of fruit with nuts
Lunch: Eggs, bacon, mushroom, onion, CHEAT:cheese
Snack: 10 macs
Dinner: salmon, bruss sprouts, marinara sauce, mushrooms, 10 macs

Training: 4x6 front squat at 195
tabata sledgehammers/kte/sledgehammers total: 282

When I ate the cheese at lunch felt like shit for an hour or two. Think that I pulled something in my lower back. Hopefully feel better after sleep tonight. Lost 6 pounds already, definitely not getting all my carbs.

02/10/10 Food log

Breakfast: 4 eggs, 6 shrimp, bowl of fruit with nuts, coffee
Snack: 15 macs
Lunch: salad with chicken, nuts, bacon, and vinegar
Snack: red pepper
Dinner: Mahi, spinach, mushroom, avocado

Training: rest day

02/09/10 food log

Breakfast: 4 eggs 1oz ham 1/2 cup coffee
Snack: larabar
Lunch: 4oz chicken, hard boiled, salad with vinegar
Snack: Egg, 15 macs, red pepper
Dinner: Grass beef taco salad with avocado.

Training: 5rm deadlift 350
100 pull ups 7:22 PR
sprint 1/4 mile and 2- 100 meter sprints

02/08/10 The day after

Breakfast: IF until noon
Lunch: Rene's salad with chicken, nuts, fruit, vinegar, and 15 macs.
Snack: 2 banana bread larabars, hand full of almonds 2 Paleo brownies.
Dinner: Salmon, cauliflower, 1 avocado, hard boiled hand full of walnuts.

Training: 5x5 squat 250
10x2 press 115
5rds
3 snatch
3 snatch pull
3 snatch 95

02/07/10 super bowl

Breakfast: IF till noon
Lunch: 2eggs, 6 shrimp, 20 macs
Party: 2 pieces chicken, Mariel & Brennan's chili, Jane's cookies, Adrian's bars, Kristin & Rob's dinosaur turds.
6-7 paleo cocktails.  Lost track after 4 or 5, but not that hung over for as much as I drank.

Hell of a party, if I don't say so myself.

02/06/10 Crossfit football total

Snack: coffee, hard boiled, some nuts.
Lunch: 4egg, 6 shrimp, 1/2 apple, almond butter, coffee
Real lunch: Chicken lettuce wraps with avocado, grilled onion, spicy salsa.
Snack: 15 macs, lots of other nuts, an apple with almond butter
Dinner: Turkey burger lettuce wraps with raw onion and mustard.
In about 10 months I have put 50 lb on power clean
                                              50 lb on back squat
                                              60 lb on deadlift
Crossfit works. Never felt healthier, or better general physical fitness in my life. This  from someone that is about to be 40 years old this year.
Crossfit football total                   
Bench:            255                                                                    
Power clean:   225 PR                                                              
Back squat:     325 PR
Deadlift:          435 PR                        
Total               1240

02/05/10 Love almond butter

Breakfast: eggs, ham, apple, almond butter, and coffee.
Lunch: Rene's salad with chicken, avocado, walnuts, strawberries, vinegar dressing.
Snack: 1/2 apple, almond butter
Dinner: Grilled chicken lettuce wrap with avocado, red pepper, sweet onion, and fresh market spicy salsa. Cheat: Cocoa square with almond butter. I'm addicted to that shit.
Late night snack: 1/2 apple hand full of walnuts

Training: None. Resting for total.

02/04/10 Food Log

Breakfast: 4 eggs with 2oz  ham, apple with almond butter, coffee.
Lunch: Renes salad with chicken, wallnut, cider vinager.
Snack: 2oz ham 10 macs
Dinner: 20 chicken wings from fresh market, 1 red pepper, 2-90% coca square with  almond butter.
2: drinks of taquila (about 6 oz)

Taining: Bench for total 255
Football wod: 1 min hand stand hold with 10 pull ups 7 rounds failed last 5 seconds on 7th round
CFE: 40/20X5 did on rower averaged 180 meters

02/03/10 Food Log

Breakfast: 4 scrambled eggs, 1 apple with almond butter, coffee, hand full of blue berries.
Lunch: Turkey burger with mustard, 1/2 apple with almond butter, 1/2 avacodo.
Snack: 2 hardboiled eggs, hand full of wallnuts.
Dinner: Scallops, broccoli, 1 red pepper, 1/2 avacodo, 12 macadamias.

Training: Crossfit wod it was no joke.  plus 100 d/u

02/02/10 Food Log

Breakfast: 4 eggs, 1/2 apple with almond butter and coffee
Lunch: 4 oz turkey, 1/2 apple with almond butter
Dinner: 5 snow crab claws, turkey burger with mustard, asparagus, red pepper,1 avacodo,  hand full of wallnuts  90% cocoa square with almond butter.  I believe that is a cheat, but a small one. A good day to all!

2/01/10 Food log

Skip breakfast. So I had breakfast for lunch: 3 Eggs,2oz grass fed beef, 1 apple with almond butter. Dinner: 6 oz turkey breast, 1avacodo, 2 red pepper, 1 pickle spear, hand full of wallnuts. Short on blocks will try to make up. Oh ya and a crossfit cocktail. 3oz of tequila. Hell ya!                                               

Sunday Jan 31

welcome fellow freaks to ap's new blog.  I'll be doing my best to keep it between the lines for the next 60 days. More later.