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!