130429

Nutrition
meal #1- 3 eggs (over-easy), 2 strips un-cured bacon
               24oz water
meal #2- 3 pieces (1 thigh, 1 breast, 1 leg) hyvee rotisserie chicken
               24oz water
meal #3- large salad from hyvee salad bar
                   -~4 cups mixed greens, cucumbers, green peppers, hard-boiled eggs, chicken, raspberry
                      vinaigrette
               24oz black coffee
               24oz water
meal #4- 2 tbsp crunchy peanut butter
16oz (1 scoop) MusclePharm Amino1
meal #5- 1.5 cups plantain chips

Training:
a) 5000m active recovery row (22:11.8)
b) 15:00 cold bath
c) 15:00 hot bath

130428

Training
morning:
a) 500m row
mobility
exercises warm up reps
b) Air Force WOD: 20 thrusters 95#, 20 sumo-deadlift high pulls 95#, 20 push jerks 95#,
20 front squats 95#, 20 overhead squats 95#
---time- 4:55 (flip-flopped front and overhead squats on accident)
c) 1000m row
--------------------------------------------------------------------------------------------------------------------------------
afternoon:
a) 250m row
200m jog
mobility
dynamic warm-up
b) for time- 1000m row, 1000m run, 500m row, 500m run
---time- 11:54
c) 400m jog
1000m row

130427

Training

a) 500m row
mobility
deadlift sets, toe-to-bar sets, muscle up reps, back extensions
b) regional workout 12.6
3 rounds: 7 deadlifts 345#, 7 muscle-ups
3 rounds: 21 wall balls 20#, 21 toe-to-bar
100ft farmer's carry 100# dumbbells
28 burpee over box jumps 24"
100ft farmer's carry 100# dumbbells
3 muscle-ups
---time- 17:08 (had 1 muscle-up left at 17:00 Regional cut-off)
c) 500m row

afternoon- 30:00 recovery jog/walk w/ Karrie and Pre

130426

Training
a) 500m row
mobility
b) 20:00 clean complex (high pull, hang clean from below knee, 2 front squats, jerk)
-135, 185, 235, 255, 275, 295, 315 (f jerk)
c) for time- 100ft overhead walking lunge 45#, 50 chest-to-bar pull-ups, 50 overhead squats 95#,
100ft overhead walking lunge 45#
---time- 8:36
---rest 10:00---
d) 4 rounds, for time- 6 ring hspu
9 muscle ups + 1 ring dip
15 ghd sit-ups
---time- 22:21

130425

Nutrition
meal #1 (6:50am)- 3 eggs (scrambled)
                             3 strips (un-cured) bacon
                             24oz water
meal #2 (9:30am)- 3/8 cups pistachios (w/ shell)
                             12oz Perrier
                             20oz black coffee (10:30am)

Training
rest day (parent-teacher conferences)

130424

Nutrition
meal #1 (6:50am)- 3 eggs (scrambled)
                             3 strips of bacon
                             24oz water
meal #2 (9:30am)- 2 packets starkist tuna creations (lemon pepper)
                             .75oz salted cashews, 1/8 cup pistachios
meal #3 (12:00pm)- 6oz top of round steak
                                1 medium avocado
                                33.8oz water, 24oz black coffee
meal #4 (3:45pm)- 1 almond brownie balance bar
                              1 cherry pie lara bar
                              16oz (1 scoop) MusclePharm Amino1
post-workout- 16oz (1 scoop) MusclePharm ReCon
                        2 servings plantain chips
                        1oz organic beef jerky
                        16oz synergy kombucha
meal #5 (8:15pm)- 2 chicken sausages (chicken and apple)
                              1/4 egg plant cooked in olive oil w/ garlic
                              1 scoop MusclePharm Combat w/ 12oz whole milk
                              12oz Perrier, 24oz water
vitamins (9:30pm)- 1 vit c, 2 vit d, 1 multi-vitamin, 3 zma
                              8oz water

Training
a) 500m row
    mobility
b) EMOTM for as long as possible: 5 UB muscle-ups
       -3 rounds-
    ---THEN---
    EMOTM for as long as possible: 3 UB muscle-ups
       -4 rounds-
c) EMOTM for 10:00: 6 alternating pistols (3 each leg)
       -completed-
d) for time- 9 full snatches 155#, 600m run, 30 double wall-balls 20#, 6 full snatches 185#, 400m run,
                  20 double wall-balls 20#, 3 full snatches 205#, 200m run, 10 double wall-balls 20#
               ---time- 15:14---
e) 500m row
    mobility

130423

Nutrition
meal #1 (7:15am)- 3 eggs (scrambled)
                             3 strips of bacon
                             24oz water
meal #2 (9:30am)- 2 packets tuna creations (hickory smoked)
                             1/2 cup (w/ shells) pistachios
                             20oz black coffee
meal #3 (12:00pm)- 8oz smoked salmon
                                2 pork ribs
                                1 medium avocado
                                24oz water
meal #4 (3:45pm)- 16oz (1 scoop) MusclePharm Amino1
                              peanut butter cookie lara-bar
post-workout- 16oz (1 scoop) MusclePharm ReCon
                       16oz skim chocolate milk
meal #5 (8:00pm)- @ Applebee's
                                 bourbon street steak w/ onion, mushrooms, and fried red potatoes
                                 40oz water
meal #6 (9:30pm)- 2.5 servings dried plantains
vitamins (9:45pm)- 1 vit c, 2 vit d, 3 zma, 1 multi-vitamin
                              8oz water

Training
a) 500m row, mobility
    snatch/overhead squat specific exercises
b) snatch complex (1 full snatch + 1 hang snatch (just below knee) + 2 overhead squats)
        20:00 to work up to max set
        165, 185 (f hang), 185, 205, 225 (f hang x2), 225, 240 (f hang), 240 (f snatch), 240
c) front squats 7x1, rest as needed
        275, 315, 335, 365, 385 (10# PR), 400 (f), 400 (f)
d) for time- 10 ground to overhead 135#, 20 handstand push ups, 8 gr2oh, 16 hspu, 6 gr2oh, 12 hspu,
                   4 gr2oh, 8 hspu, 2 gr2oh, 4 hspu
        time: 7:03
e) 3x ME strict toe-2-bar, rest as needed
        11, 8, 10

130422

Nutrition
meal #1 (7:15am)- 3 eggs (scrambled)
                             3 strips of bacon
                             24oz water
meal #2 (9:30am)- 4 cups mixed greens w/ 3 tbsp vinaigrette dressing
                             6oz deli-sliced black forest ham
                             20oz black coffee
meal #3 (12:00pm)- 8oz smoked pork shoulder
                                1/2 cup pistachios
                                24oz water
meal #4 (3:30pm)- Hyvee salad bar: 5 cups mixed greens, cucumber, 1 hard-boiled egg, banana peppers,
                                                        tomatoes, blackberries, raspberries, blueberries w/ 3 tbsp vinaigrette
                              2 chicken thighs (Hyvee)
                              24oz water, 20oz black coffee
parent/teacher conferences helper: tall (12oz) Starbucks Americano
meal #5 (8:30pm)- 3oz hyvee beef jerky
                              2.5 servings dried plantains
                              2 tbsp crunchy peanut butter
                              12oz whole milk w/ 1 scoop MusclePharm Combat
                              24oz water
vitamins (9:30pm)- 1 vit c, 2 vit d, 3 zma, 1 multi-vitamin
                              8oz water

Training
rest day (parent/teacher conferences)

130421

Training
morning session (10:30am)
   a) warm up- 500m row, mobility
                       snatch warm up sets/exercises
   b) snatch ladder, EMOTM
           165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265 (f, f)
   c) for time: 21-15-9
                       wall ball shots 20#
                        toes-to-bar
                        ring dips
               time: 6:48
------------------------------------------------------------------------
afternoon session (2:45pm)
   a) warm up- 500m row, mobility
                       exercise-specific sets
   b) 500m row
       10 burpee over the box 24"
       20 toes-to-bar
       30 shoulder-to-overhead 135#
       40 kb swings 53#
       50 double-unders
            4:00 amrap: row + 44 reps (14 shoulder-to-overhead)
            ---rest 3:00---
            6:00 amrap: row + 80 reps (20 kb swings)
            ---rest 3:00---
            for time: 8:26

130420

Training
morning session (10:00am)
   a) warm up- 500m row, mobility
                       squat warm up sets, box jump warm up reps
   b) for time: 50 double unders
                     30 back squats 185#
                     30 burpees
                     30 front squats 155#
                     30 box jumps 30"
                     30 over-head squats 135#
                     30 ghd sit-ups
                     50 hand-release push-ups
             time: 16:49
   c) cool down- 500m row
----------------------------------------------------------------
afternoon session (3:00pm)
   a) warm up- running drills, dynamic exercises
                       mobility
   b) 5 rounds, :90 rounds
          300m shuttle run (25m increments)
   --then, no rest--
   c) for time: 75 double unders
                    40 ball slams 30#
                    100 double unders
                    40 ball slams 30#
                    75 double unders
            time: 8:08
   d) 100m handstand walk, rest as needed
            4x25m, no falls

130419

Nutrition
meal #1 (7:00am)- 3 eggs (scrambled), 3 strips of bacon
                             24oz water, 20oz black coffee
meal #2 (9:30am)- 5.3oz deli-sliced lunch meat (chicken and ham)
                             4 cups mixed greens w/ 3 tbsp vinaigrette dressing
                             12oz black coffee (Starbucks) (10:45am)
meal #3 (12:00pm)- 8oz pork
                                24oz water
meal #4 (1:15pm)- 1/2 cup pistachios (un-shelled)
                              24oz water (2:55pm)

Training
a) warm up- 500m row, mobility
                    dynamic exercises, handstand work
b) for time: 1000m run
                  30 handstand push ups
                  1000m row
         time: 9:28
c) for time: 20 chest-to-bar pull ups
                  12 muscle ups
                  4 power cleans 205#
                  8 muscle ups
                  6 power cleans 205#
                  20 alternating kb snatches 70#
                  6 muscle ups
                  8 power cleans 205#
                  4 muscle ups
                  12 power cleans 205#
                  20 pull ups
         time: 13:56
d) cool down- 500m row

130418

Nutrition
morning weight: 209.4#
meal #1 (7:15am)- 4 eggs (scrambled)
                             paleo chocolate cupcake
                             24oz water
meal #2 (9:30am)- 5oz deli chicken
                             1/2 cup pistachios (w/ shell)
                             20oz black coffee
                             24oz water (10:45am)
meal #3 (12:00pm)- 4 cups mixed green w/
                                   3 tbsp vinaigrette dressing and 5.3oz imitation crab
                                20oz black coffee
meal #4 (3:15pm)-  2 chicken thighs, baked
                              1/4 cup mixed nuts
                              2 paleo cupcakes
meal #5 (8:00pm)- 4 pork ribs, 1 large turkey leg
                             1 cup homemade mashed potatoes
                              1 paleo cupcake
                              25.7oz pelligrino
before bed (9:30pm)- 8oz whole milk, 8oz water
                                  1 vit c, 2 vit d, 2 zinc, 1 multi-vitamin

Training
REST DAY

130417

Nutrition
morning weight- 208.6#
meal #1 (7:15am)- 3 eggs (scrambled)
                             2 strips of bacon
                             23.7oz bottled water
                             venti (20oz) Americano (starbucks)
meal #2 (9:30am)- 5oz deli chicken
                             3 cups mixed green w/ ~3 tbsp vinaigrette
                             12oz americano (taza)
meal #3 (11:45am)- 5oz imitation crab
                                3 chicken legs (smart chicken)
                                1 medium avocado
                                48oz water (24oz at 2:15pm)
pre-workout- 2 tbsp peanut butter
                      1 package FRS w/ 12oz water
                      5g creatine monohydrate
post-workout- 16oz (1 scoop) MusclePharm ReCon
                       24oz water
cheat meal- @ Freddy's
                       triple steakburger w/ cheese and bacon
                       large fries
                       2 containers Freddy's sauce
                       20oz A&W root beer
                       12oz whole milk
vitamins- 1 vit c, 2 vit d, 2 zinc, 1 multi-vitamin, fish oil
               8oz whole milk, 24oz water

Training
a) 500m row (~2:15 pace)
    mobility
b) wall ball ladder:
        40 UB wall balls
             :30 rest
        30 UB wall balls
             :20 rest
        20 UB wall balls
             :10 rest
        10 UB wall balls
c) strength/conditioning:
        1. 3x20 2-arm kb thrusters 70# (1st set: x18/x2, 2nd set: 4x5, 3rd set: 4x5)
        2. 3x8 UB hang power cleans @ 225#
        3. 3x15 GHD sit-ups
        ---rest :90 between sets and exercises
d) 5 rounds, for time: 13:56
        1. 10 burpee pull-ups
        2. 10 back squats 275#
e) 1000m row (~2:13 pace)

130416

Nutrition
morning weight- 209.3#
meal #1 (7:15am)- 3 eggs (scrambled)
                              3 strips of bacon
                              24oz water
                              Starbucks venti (20oz) Americano
meal #2 (9:30am)- 5oz deli over-roasted chicken
                             5oz imitation crab
                             1/2 cup pistachios
                              24oz water
meal #3 (12:00pm)- 3 chicken legs
                                1 medium avocado
                                24oz water
afternoon pick-me-up (2:15pm)- 10oz black coffee
meal #4 (3:30pm)- 2 tbsp peanut butter
pre-workout (5:00pm)- 1 packet FRS w/ 12oz water
                                     5g creatine monohydrate
post-workout (6:30pm)- 16oz (1 scoop) MusclePharm ReCon
meal #5 (8:00pm)- 9 pieces Hyvee sushi- california roll
                              5oz bacon-wrapped sirloin
                              1.5 cups mashed potatoes (homemade w/ red potatoes)
                              1 cup green beans
                              1/4 cup onions
                              40oz water
vitamins (9:30pm)- 1 vit c, 1 vit d, 2 zinc, 1 multi-vitamin, fish oil
                              8oz water, 6oz green juice

Training
a) 500m row
    mobility
b) 2 rounds, un-timed:
        1. 15 handstand push ups
        2. 8 kb swings 53#
        3. 8 goblet squats 53#
c) 20:00 to work up to heaviest possible:
        --1 clean pull + 1 hang clean + 2 front squats + 1 jerk
        --135, 185, 235, 285, 305, 315 (f jerk)
d) for time: 8:43
       1. 21 deadlifts 275#
       2. 12 muscle ups
       3. 15 deadlifts 275#
       4. 9 muscle ups
       5. 9 deadlifts 275#
       6. 6 muscle ups
e) 3xME strict t2b, rest as needed
       --10, 7, 8
f) 500m row (cool down)
g) BONUS- 1xME double unders- 301 (108 rep PR)

130415

Nutrition
morning weight- 210.7
meal #1 (7:15am)- 2 eggs (scrambled)
                           2.5 strips of bacon 
                           24oz water
                           20oz black coffee (drank throughout the morning)
meal #2 (9:30am)- 3oz deli chicken
                            1/3 cup salted cashews
                            24oz water
                            10oz black coffee (about 10:45am)
meal #3 (12:00pm)- 9.5oz top of round steak
                             1/2 cup pistachios
                             24oz water
meal #4 (2:30pm)- 1/8 cup (small handful) honey cinnamon almonds
meal #5 (4:00pm)- 6.5oz pulled pork shoulder
pre-workout (6:00pm)- 1 packet FRS powder w/ 12oz water
post-workout (7:15pm)- 16oz (1 scoop) MusclePharm ReCon
meal #6 (8:00pm)- 5.2oz ground beef (80/20)
                            1 cup cooked quinoa 
                            3 cups mixed greens 
                            3 tbsp vinaigrette dressing 
                            amino sauce
                            25.7oz Pelligrino
before bed (9:00pm)- 2 tbsp peanut butter
                               1 vit c, 1 vit d, 2 zinc, 1 multi-vitamin, fish oil
                               8oz water

Training
a) 10 rounds, 2:00 rounds: 
         1. 300m row (kept between 2:05 and 2:12 pace)
         2. 3 UB muscle ups (no false-grip)
     --last round: hard 300m row (~1:00)
                        + muscle ups remainder of 2:00 round: 6 muscle ups
b) 500m row (cool down)
                               

130414

Nutrition
morning weight- 209.9
meal #1- 3 eggs (scrambled), 2.5 strips of bacon 
                10oz black coffee 
                 24oz water
post-workout #1- 16oz (1 scoop) MusclePharm ReCon
                               5oz deli chicken
                               1 power bar harvest 
meal #2- 1 banana
                 2 tbsp peanut butter 
                 24oz water
post-workout #2- 24oz water 
cheat meal- 3 slices pizza (hyvee), 1 piece of garlic-cheese bread
                     1 frozen yogurt + toppings (Orange Leaf)
                     12oz Coke
vitamins- 1 vit c, 1 vit d, 2 zinc, 1 multi-vitamin, fish oil
                 12oz Perrier, 24oz water

Training
Morning Session (10:00am) 
   a) 1000m row
        mobility (hamstrings, lower back, hip flexers)
   b) 3 rounds, un-timed: 
           2 rope climbs, 10 ghd sit-ups, 15 wall ball shots 20#
   c) EMOTM for 10:00- 3 HBBS (3-second pause on 1st and 3rd reps)
           --135, 185, 225, 275, 295, 315, 335, 345, 355, 365
   d) 500m row
       mobility (hamstrings, lower back, hip flexers)
Afternoon Session (4:00pm)
   Track workout
      a) 400m warm up 
           karaoke, high knees, butt-kicks, toy soldiers, stride outs
      b) 3x800m (rest 2:1)
            --2:45, 2:48, 2:54
      c) 400m walk 

130413

Nutrition
morning weight- 210.7
pre-workout #1- 1 packet FRS w/ 5g creatine monohydrate in 12oz water 
post-workout #2- 16oz (1 scoop) MusclePharm ReCon 
                         1 banana, 1 hyvee protein bar 
meal #1- 3 eggs (over easy) w/ 1/2 cup cooked quinoa 
                3 strips of bacon 
                25.8oz Perrier
                8oz whole milk w/ 2 scoops Progenex Recovery, 2 tbsp peanut butter, and ice 
pre-workout #2- 10oz black coffee, 24oz water
post-workout #2- 16 (1 scoop) MusclePharm ReCon 
                               1 orange, 4oz deli chicken
meal #2- 10oz top of round steak 
                 1 medium avocado 
                 3 cups salad w/ 3 tbsp vinaigrette dressing 
                 2 tbsp peanut butter
                 24oz water
meal #3- 2/3 cups honey cinnamon almonds 
                16oz Perrier 
vitamins- 1 vit c, 1 vit d, 2 zinc, 1 multi-vitamin, fish oil
                 12oz water 

Training
Morning Session (7:30am) @ CF-402 
   a) 1000m row 
        mobility
   b) 3 rounds, un-timed 
          1. 15 handstand push ups
          2. 30 double unders 
   c) 20:00 to work up to heavy complex: 
          1 full snatch + 1 hang snatch + 2 overhead squats 
          --135, 155, 175, 195, 215, 225, 235
   d) "Helen" - 8:14 (:05 PR)
          --need to get this under 8:00 
   e) 500m row (cool down)
Afternoon Session (2:00pm) @ LCHS
   a) 500m row 
        mobility
        deadlift/dumbbell squat clean thruster warm-up sets 
   b) for time: 12:08
        20 lateral stick jumps 24", 20 burpees to plate, 20 db sq clean thrusters 60#, 
        20 lateral stick jumps 24", 20 burpees to plate, 30 ball slams 30#, 
        20 lateral stick jumps 24", 20 burpees to plate, 20 deadlifts 315#
        http://www.youtube.com/watch?v=XGG8gCtb7d4
   c) 500m row
       mobility 

130412

Nutrition
morning weight- 211.0
meal #1 (6:45am)- 2 eggs (scrambled) 
                                 2 strips of bacon 
                                 24oz water 
                                 20oz black coffee (brewed about 7:15am)
meal #2 (9:30am)- 2 packets starkist tuna creations (hickory smoked) 
                                 1/3 cup salted cashews 
                                 24oz water
meal #3 (12:15pm)- 3 pieces hyvee baked chicken (2 thighs, 1 leg) 
                                    1 medium avocado 
meal #4 (3:30pm)- 2 tbsp peanut butter 
                                 24oz water
meal #5 (7:30pm)- 5oz imitation crab
                                 5oz pulled pork
                                 2/3 cup quinoa 
                                 amino sauce 
                                 3 cups salad w/ 3 tbsp vinaigrette dressing 
                                 25.7oz Pelligrino  
vitamins (10:30pm)- 1 vit c, 1 vit d, 2 zinc, 1 multi-vitamin, fish oil
                                    8oz water

Training
15-20 minute recovery jog w/ Pre 
                                 

130411

Nutrition
morning weight: 210.4 (205# is ideal weight)
meal #1 (7:15am)- 3 eggs (scrambled) 
                           2 strips of bacon 
                           24oz water 
meal #2 (9:45am)- 4oz schnuck's beef jerky
                           1/3 cup salted cashews 
                           20oz black coffee 
meal #3 (12:00pm)- 3 pieces of Hyvee rotisserie chicken (2 thighs, 1 leg)
                             25.8oz Perrier 
pre-workout (5:15pm)- 1 packet FRS w/ 12oz water
                                  5g creatine monohydrate 
post-workout (6:45pm)- 16oz (1 scoop) MusclePharm ReCon
meal #4 (8:00pm)- 16oz vitamin d milk
                           2 scoops Progenex Recovery
                           1 banana
                           3 tbsp peanut butter 
                           ice 
meal #5 (8:45pm)- 1 cup cooked white rice 
                           1 tomato and basil chicken sausage
                           7oz smoked salmon 
                           24oz water
vitamins (9:45pm)- 1 vit c, 1 vit d, 2 zinc, 1 multi-vitamins, fish oil
                            8oz water

Training
a) 1000m row (warm up)
    mobility 
b) 3x 50ft handstand walk (25ft down and back), rest as needed 
       ---no falls, including turns 
c) 5x ME bar muscle ups, rest as needed 
       ---7, 6, 5, 5, 5
d) 10! (10-9-8-7-6-5-4-3-2-1): 5:25 
       1. 155# shoulder to overhead
       2. pull ups 
e) 500m row (cool down)
f) accumulate 2:00 l-sit hold (on parralettes w/ 45# plate)
       ---longest hold was :21

130410

NUTRITION
meal #1 (6:50am)- 1.5 large eggs (scrambled)
                           3 strips of bacon
                           24oz water
meal #2 (9:45am)- 4 pork ribs
                           1/3 cup salted cashews 
                           20oz black coffee 
meal #3 (12:00pm)- 5oz skinless chicken breast 
                            1/4 cup pistachios
                            48oz water 
afternoon pick me up (1:00pm)- 10oz black coffee
meal #4 (3:45pm)- 8oz imitation crab
                           12oz water
preworkout (6:00pm)- 1 FRS packet mixed w/ 12oz water
                                 5g creatine monohydrate
post-workout (7:45pm)- 16oz (1 scoop) MusclePharm ReCon
meal #5 (8:45pm)- 1 1/2 cups cooked white rice 
                         3 tomato and basil chicken sausages 
                         1 whole tomato 
                         2 tbsp hummus
                         amino acid sauce 
                         25.8oz Perrier lime 
meal #6 (9:30pm)- 8oz whole milk 
                           1 scoop Progenex Recovery
                           1 banana
                           2 tbsp peanut butter
                           1/2 tbsp chcocolate syrup
vitamins (10:00pm)- 1 vit c, 1 vit d, 1 multi-vitamin, 2 zinc, fish oil
                              8oz water 

Training
a) 1000m row (warm up)
b) EMOTM for 16:00 
      ODD- 5 box jumps 36"
      EVEN- 8 chest-to-bar pull ups
c) 10 minutes to a 1-rep split jerk 
      --135, 185, 225, 245, 265, 285, 305, 320 
      --no misses, time was up 
d) 5x 500m row (:90 rest)
      1. 1:41.30 (level 7)
      2. 1:38.50 (level 6)
      3. 1:36.80 (level 5)
      4. 1:37.60 (level 4)
      5. 1:37.50 (level 5)
e) 500m row (cool down)

130409- Day #1 of Regional Nutrition and Training

Nutrition
meal #1 (7:15am)- 4 large eggs (scrambled), 3 strips thick bacon 
                           24oz water 
meal #2 (9:30am)- 1 packet starkist tuna creations (lemon pepper flavored)
                           1/3 cup whole cashews roasted w/ sea salt
                           24oz water
meal #3 (12:00pm)- 2 packets starkist tuna creations (lemon pepper, hickory smoked)
                            1/2 cup shelled "wonderful" pistachios
                             24oz water
meal #4 (3:30pm)- 4oz steak ends 
preworkout (5:00pm)- 1 FRS packet w/ 12oz water
                                 5g creatine monohydrate 
postworkout (6:30pm)- 16oz (1 scoop) MusclePharm ReCon
                                  banana nut Clifbar
meal #5 (8:30pm)- 1 1/2 cups cooked white rice
                         8oz imitation crab
                         5oz steak ends w/ mushrooms and peppers
                         2 tbsp hummus
                         amino acid sauce 
                         24oz water
meal #6 (9:30pm)- 16oz chocolate whole milk 
                           1 banana
                           2 tbsp almond butter
                           ice 
vitamins (10:00pm)- 1 vit c, 1 vit d, 2 zinc, fish oil w/ 6oz water

TRAINING
a) 500m row 
    2 rounds, untimed: 
        1. max handstand hold
        2. 8 kb swings 53#
        3. 8 goblet squats 53#
b) EMOTM for as long as possible: 
     1st minute- 1 power clean + 1 front squat
     2nd minute- 1 power clean + 2 front squats 
     3rd minute- 1 power clean + 3 front squats 
     ...and so on until you fail a rep or do not finish within the minute
     sets- 1. 185, 2. 205, 3. 225, 4. 245, 5. 265, 6. 285, 7. 305 (did not finish within minute)
c) "Amanda": 5:46 (previous PR was 7:40 in June 2012)
      9-7-5
        1. muscle ups
        2. 135# squat snatches 
d) 1000m row (cool down)

                              

                         

130408

TRAINING
REST DAY

130407

TRAINING
REST DAY

130406

TRAINING
@CF Sioux Falls 
a) 500m row
    mobility
b) EMOTM for 5:00
      1. 3 thrusters (45, 95, 115, 145, 145)
      2. 2 chest2bar pull ups
c) Open 13.5 
      148 total reps 
Finished 15th overall in the region for the 5-week Open. 

130405

NUTRITION

breakfast- 2 eggs, 3 slices of bacon, 2 tbsp hummus on 2 slices of sourdough bread

                  24oz water
snack- 3oz beef jerky
             honey cinnamon almonds
             20oz black coffee 
lunch- 2 smoked chicken legs
           lots of broccoli salad w/ grapes
           24oz water

TRAINING
COMPLETE REST DAY

130404

NUTRITION
breakfast- bowl of grapes and berries
                Panera
                   bacon, egg and cheese on asiago cheese bagel
                   large light roast coffee
                8oz water
snack- 3.25oz beef jerky
           peanut butter
           24oz water
lunch- ham, 3 turkey sausage patties
          homemade mac and cheese
          24oz water
snack- protein bar
           20oz iced americano (starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
                       16oz whole chocolate milk
dinner- chicken breast w/ homemade creamy tomato sauce
            broccoli salad w/ grapes
            carrot fries
snack/before bed- candy (fun sized skittles, reese's eggs, fun sized swedish fish)
                             1 vit c, 1 vit d, 2 zinc, 12oz water

TRAINING
a) 800m run
b) mobility, handstand practice
c) EMOTM for 15:00
        1, 4, 7, 10, 13: 7 c2b pull ups
        2, 5, 8, 11, 14: 9 front squats 155#
        3, 6, 9, 12, 15: 11 burpees
d) 1 round of 13.5
        --UB thrusters, 3x5 c2b with brief pause between
        -- :55 (want pace to be 1:00-1:05 for first round)
e) 500m row

130403

NUTRITION
breakfast- Panera
                  steak, egg and cheese on poppyseed bagel
                  20oz black coffee
                  fun size pack of skittles 
                  20oz water
lunch- ham w/ green bean casserole
         many scoops of peanut butter
         20oz water
snack/preworkout- protein bar
                            16oz iced americano (starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
                     24oz water
dinner- BIG CHEAT
              bag of dorritos, 20oz cherry 7UP
              2 mcdoubles, 1 mcchicken, large fry
              20oz water

TRAINING
a) 500m row
    mobility
b) 5x2 1 full clean + 1 hang clean + 1 split jerk 
      --185, 205, 225, 245, 265
c) EMOTM for 10:00
     --3 UB full snatch @ 165#
d) 21-15-9: 11:02
     1. OHS 135#
     2. handstand push ups
     3. 500m row (to finish each round)
e) 5x 50m sled push (160# low sled)

130402

NUTRITION
breakfast- 1 slice of breakfast quiche 
               3 strips of bacon, 3 sausage links
                24oz water
snack- 1 orange
          20oz black coffee
lunch- ham (lots of it)
          10 asparagus spears
          green bean casserole
          24oz water
snack/preworkout- 1 protein bar
                            20oz iced americano (starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- steak and fajita veggies on whole wheat tortilla w/ sour cream
           bowl of homemade mac and cheese
           24oz water
before bed- 1 vit c, 1 vit d, 2 zinc
                  8oz water

TRAINING
A) 500m row (warm up)
B) 3 rounds, not timed: 
       1. 10 c2b pull ups
       2. 30 double unders
C) EMOTM for 10:00:
       ---1 snatch balance + 2 OHS
       ---135, 155, 175, 185, 195, 205, 215, 230, 245, 260
D) for time: 18:11
       ---8 muscle ups, 20 wall ball shots 20#, 15 burpee over box jump 24", 25 t2b, 
           200m run, 8 muscle ups, 25 wall ball shots 20#, 15 burpee over box jump 24", 
           20 t2b, 400m run, 15 muscle ups
E) 6x 50m sprint (15-20 second breaks)
F) 1000m row (cool down)

130401

TRAINING
COMPLETE REST DAY (travel back to CB)

130331

TRAINING
A) 500m row (warm up)
     mobility 
     HBBS (warm up sets 135, 185)
B) EMOTM for 7:00: 5 HBBS @ progressive weights
       - 225, 245, 265, 285, 305, 325, 345
C) 21-15-9: 5:12
        1. thrusters 115#
        2. bar-facing burpees
D) 1000m row (cool down)

130330

TRAINING
A) 500m row (warm up)
    mobility
B) EMOTM for 12:00
      ODD 10 ghd sit ups
      EVEN 10 wall ball shots 20#
C) Deadlift
      warm up sets @ 135, 225, 315
      x5 @ 345
      x4 @ 395
      x3 @ 445
D) for time: 7:18 (missed 3 muscle ups, grip and pulling muscle fatigued)
      10-8-6-4-2 315# deadlifts
        5-4-3-2-1 muscle ups
E) 5x 40m prowler push 245# (20m high handles, 20m low handles)
F) 1000m row (cool down)

130329

TRAINING
morning workout: 
    A) 500m row (warm up)
        mobility
        clean and jerk warm up sets
    B) Every :30 for 3:00 (6 total sets) 
           1 clean and jerk @ 185#
           2 t2b
    C) Open workout 13.4 
           clean and jerk 135#/t2b ladder
           110 total reps (29th in region)
    D) 1000m row (cool down)
afternoon workout: 
    A) 500m row (warm up)
    B) 5 rounds, for time: 8:02
           1. 200m run
           2. 10 front squats 115#
           3. 10 pull ups
    C) 500m row (cool down)