Thursday 28 February

sleep: 12am to 630am (no alarm; terrible quality)

730am: opt-she

830am: 23g progenex with coconut water

10am: chicken with sweet potato

4pm: spinach salad with chicken, tomato and avocado

730pm: ??

-----

Airdyne sprint 40 seconds @95-100%
rest 3 min
x4
rest 7 min
x2

17, 18, 16, 17
16, 19, 19, 16

This was the best that airdyne sprints have ever felt. Perhaps because 0:40 is infinitely better than 0:60, or perhaps because I actually had a functioning bike?

Wednesday 27 February

sleep: 11pm to 645am (alarm)

730am: bacon and eggs with half avocado

1130am: spinach salad with steak, tomato, avocado and bacon

2pm: opt-she

330pm: 23g progenex with coconut water

430pm: leftover steak with sweet potato

630pm: cheeseburger (no bun); sweet potato chips; 4 ciders

-----

A. Hang squat clean; 1, 1, 1; rest 2 min
B. Snatch balance; 1, 1, 1, 1, 1; rest 90 seconds
C1. Front squat @22×1, 3, 3, 3; rest 1 min
C2. CTB chin ups; amrap sets of 2 unbroken in 2 min x3; rest 1 min

A. 145, 150, 155Fx3
B. 93, 98, 103, 103, 108
C1. 143, 153, 163
C2. 6, 7, 5 sets

Tuesday 26 February

sleep: 11pm to 730am (no alarm)

8am: 3 boiled eggs with half avocado

9am: opt-she

11am: 23g progenex with coconut water

12pm: roasted chicken with sweet potatoes

6pm: 2 margaritas; chips and salsa; tacos

-----

A. Deficit deadlift (2-3″ platform) @31×1, 4, 4, 4, 4, 4, 4; rest 2 min
B. Behind the neck push jerk 5×5; rest 90 seconds
C1. TnG power clean 10, 10, 10; rest 1 min
C2. Ring dips; 15 for time x3; rest 1 min

A. (On 55lb plate) 165, 185, 195, 205, 215, 225
B. 85, 95, 105, 115, 120
C1. 95, 105, 115(broken 6/3/1)
C2. Complete; did not time

Monday 25 February

sleep: 1230am to 630am (no alarm)

7am: 20:00 walk

730am: bacon and eggs with half an avocado

12pm: leftover chicken pot pie

5pm: chiropractic adjustment

7pm: salad with tomato and avocado; sauteed chicken with steamed broccoli

9pm: massage

Chicken Pot Pie

crust:
3 cups almond flour
1.5tsp salt
1tsp baking soda
1/2cup melted butter or coconut oil
2tbsp cold water
-----
1 egg, whisked

Stir together almond flour, salt and baking soda.  Using a food processor or hand blender, mix in butter/oil.  Add a little bit of cold water slowly while mixing until it becomes dough consistency.  Roll into a ball and refrigerate for about 30 minutes.  Save the egg for later.

filling: 
1lb chicken breasts or thighs, roasted
1lb carrots, peeled and sliced
1/2lb peas
1 yellow onion, chopped
a little bit of almond flour
olive oil
2 cups chicken broth
half a can of coconut milk
salt
pepper

In a large pot, saute onions in olive oil until caramelized.  Add a little bit of almond flour to thicken.  Add chicken broth and coconut milk, stirring until it's all mixed in.  Season with salt and pepper.  Add (cooked) chicken, carrots and peas and let it all simmer for a few minutes.

Transfer filling to oven-safe dish.  Remove crust dough from refrigerator and roll out using parchment paper.  Cut crust to the size of the dish and place on top.  Using a brush, paint the top of the crust generously with the whisked egg.  Slice a few air vents in the top and bake at 375 for 1 hour.  Makes 4-6 servings.

This was a little more involved than what I'm used to making, but it turned out SO FREAKING AMAZING.

Adapted from: http://fedandfit.com/2012/12/01/paleo-chicken-pot-pie/

Mango Shrimp and Avocado Salad

ingredients:
1lb shrimp, peeled and deveined
2 ripe avocados
equal amount of diced mango as avocado
cilantro
green onion
fresh lime juice
olive oil
cayenne
salt
pepper

Season raw shrimp with cayenne and salt.  Grill.  Combine cooked shrimp with avocado, mango, cilantro and green onion.  In a separate bowl, make vinagrette by combining lime juice, olive oil, salt and pepper.  Toss everything together and chill.

Adapted from: http://paleodietlifestyle.com/shrimp-mango-salad/

Sunday 24 February

8am: 3 boiled eggs with half avocado

11am: 2h Oly technique work

1pm: 23g progenex with coconut water

2pm: leftover steak with sweet potato

6pm: lots of wine and crap food

Saturday 23 February

8am: 20:00 run at z1

830: 11g progenex with coconut water

9am: opt-she + being mash up

11am: 30g sfh with coconut water

12pm: banana

1pm: leftover steak with roasted sweet potato

4pm: pistachios

7pm: 4 glasses cider, salad with bacon and avocado; grilled steak with steamed broccoli

-----

A. Power snatch; 2 reps x6; rest 90 seconds
B. Push jerk; 3 reps on the min for 15 min @55-65% 1rm
+
HSPU practice
+
Open workout 12.5

A. 85, 90, 95, 100, 100, 100
B. 5×85, 5×90, 5×95
+
complete, got several sets of 2 but then my feet would fall off the wall. need more practice!
+
through 11 of 12 CTB pullups (59 reps). super happy with that, considering my official score on 12.5 last year was 16.

Friday 22 February

rest day

8am: bacon and eggs with half an avocado

1230pm: pesto chicken with zucchini and tomato

5pm: 3 glasses cider; GF macaroni and cheese

Thursday 21 February

sleep: 10pm to 430am

5am: 60:00 walk

615am: bacon and eggs with half avocado

12pm: pesto chicken with zucchini and tomato

4pm: opt-she

5pm: 30g sfh with coconut water

7pm: grilled salmon; roasted sweet potato; steamed broccoli

-----

Prowler push 30 seconds @moderate weight high turnover
rest 3 min
x4
rest 6 min
x2

Complete with 60lbs on the prowler. Even though it was freezing, it was still quite nice to do these outside.

Wednesday 20 February

sleep: 10pm to 7am; woke up with a headache

730am: bacon and eggs with half avocado

12pm: pesto chicken with tomato and zucchini

4pm: opt-she

6pm: 30g sfh with coconut water

8pm: grilled steak; steamed broccoli; roasted sweet potato

-----

A. Hang squat clean; 2, 2, 2; rest 2 min
B. Squat snatch; 1, 1, 1, 1, 1; rest 90 seconds
C1. Front squat @22×1, 6, 6, 6, 6; rest 1 min
C2. Amrap wide strict pronated chin ups in 2 min x4; rest 1 min (perform the eccentric of each rep, don’t “drop from the top”)

A. 125, 135, 140
B. 90, 95, 100, 105, 110 (PR+5)
C1. 135(6), 145(4), 145(5), 145(3) – really struggled today with a weight that normally isn’t a problem. kept losing my grip on the bar.
C2. 4, 4, 3, 4 – first time successfully doing these with a pronated grip.

Tuesday 19 February

sleep: 12am to 8am; terrible quality

830am: 20:00 run at z1

9am: 15g sfh with coconut water

930am: opt-she

11am: 30g sfh with coconut water

1pm: baked chicken thighs with roasted sweet potato

5pm: 3 glasses cider; gf pizza

-----

A. Deficit deadlift (2-3″ platform) @31×1, 6, 6, 6, 4, 4, 4; rest 2 min
B. Behind the neck push press 5×5; rest 90 seconds
C1. TnG deadlift 15-20×3; rest 1 min
C2. Ring push ups (perfect reps) 20 for time x3; rest 1 min

A. (on 55lb plate) 115(6), 145(6), 165(6), 195(4), 205(4), 215(4)
B. 75, 85, 95, 105, 115
C1. 145(20), 155(20), 165(17)
C2. 20 (unbroken), 12/8, 12/8

Monday 18 February

rest day

sleep: 10pm to 7am (tossed and turned all night; woke up with a headache)

8am: bacon and eggs with half avocado

12pm: pesto chicken with zucchini and tomato

6pm: 3 glasses wine; hamburger patty with mustard; french fries

8pm: 2 glasses cider

10pm: bacon and avocado; pistachios

Sunday 17 February

sleep: 11pm to 730am

8am: 3 boiled eggs with half avocado

930: OPT online competition day 2

10am: coconut water

11am: 45g sfh with coconut water

1pm: bacon and eggs with sweet potato

3pm: pistachios

5pm: salad with avocado and bacon

7pm: pesto tilapia with zucchini and tomatoes

-----

AMRAP in 90:00 of:
1300m row
200m Farmer’s walk, 53/hand
15 wall walks
42 double-unders

5 rounds + 1300m row.

It felt really nice to just move at a steady pace for 60+ minutes.  Picked up the pace during round 5, when I realized I could complete that round with enough time to also complete another 1300m row.  Double-unders felt easy today (one round unbroken! most rounds only broken once) and wall-walks weren't bad until reps 10-15 of each round.  Rowed at 2:30/500m for the first 4 rounds, then 2:15/500m for round 5, and had plenty of time to finish row 6 at about 2:25/500m.  Hardest part was holding on to the kettlebells in 20 degree weather!  

It's strange that the workouts I dread the most end up being better than expected, and the workouts I look forward to (like the DL/WB yesterday) end up crushing me.  

Saturday 16 February

sleep: 1030pm to 7am

730am: 3 boiled eggs with half avocado

930am: opt online competition

1130am: 30g sfh with coconut water

1pm: banana

2pm: bacon and eggs with sweet potato

5pm: pistachios

7pm: salad with tomato and avocado; home-cooked middle eastern food: stuffed grape leaves, kifta, veggies and hummus

-----

10:00 to build to a touch-and-go 10RM squat snatch: 80
10:00 rest
4 sets of :40 burpees; :20 rest (must touch 8" target): 14, 13, 10, 11
15:00 rest
7 rounds for time of [10 deadlifts @ 125 + 15 wall ball shots to 10']: 15:22

Don't know what happened on the DL/WB part, but I fell apart after 1 round.  Had a hard time breathing during the wall balls, and they were all broken into sets of 5 after round 1.  Total disaster.

Friday 15 February

rest day

7am: bacon and eggs with half an avocado

1230pm: pesto chicken with zucchini

6pm: handful of pine nuts

7pm: grilled steak; steamed broccoli; roasted sweet potatoes

Thursday 14 February

8am: bacon, scrambled eggs and half an avocado

1230pm: chicken with roasted sweet potatoes, apples, onions and carrots

4pm: opt-she

5pm: sfh with coconut water

7pm: grilled steak; roasted sweet potato; steamed broccoli

-----

6 sets of:
:45 sled push @ high effort w/moderate load (quick steps throughout)
4:00 rest

Complete with 2x 25lbs. High effort? Check. Quick steps throughout? Not so much.

Wednesday 13 February

8am: bacon and eggs with avocado

12pm: pesto chicken with zucchini

3pm: opt-she

5pm: sfh with coconut water

630pm: grilled salmon; steamed broccoli; roasted sweet potato

-----

A. Hang squat snatch, build to a 5RM
B. Weighted pull-up, build to a 2RM
C1. Front squat, 6-6-6-6-6; :60 rest
C2. Pull-ups, chest-to-bar, 5 x max in 2:00; 3:00 rest

A. 85
B. 5, 7.5(1) – tried twice, but couldn’t get the second rep completely strict.
C1. 125, 135, 145, 150, 160(5)
C2. 13, 12, 11, 11, 3 – called it when I ripped at the start of the final round. Perhaps it is time to get off the taped bar.

Tuesday 12 February

8am: 20:00 run at z1

830am: sfh with coconut water

930am: opt-she

1130am: sfh with coconut water

130pm: chicken with roasted sweet potato, carrots, apples and onion

4pm: walnuts

7pm: salad with bacon and avocado; grilled salmon with steamed broccoli

-----

A. Pause below the knee snatch high pulls, 3-3-3-2-2-2; 2:00 rest
B. Push jerk clusters, 3 x 1.1.1.1.1; :20 rest after singles, 2:00 rest
C1. Power cleans, 3 x 15-20; :60 rest
C2. Ring dips, 3 x max in 2:00; 2:00 rest

A. 95(3), 103(3), 115(3), 125(2), 130(2), 135(2)
B. 125, 130, 135
C1. 65(20), 75(15 – mental fail), 75(20)
C2. 12, 14, 12 – these felt really easy today!

Monday 11 February

rest day

8am: bacon and eggs

12pm: pesto chicken with zucchini

6pm: chicken tikka from dusmesh

Sunday 10 February

A. Power clean, touch-and-go, 12 x 3 @ 65% 1RM; begin a set every :60
B. Push jerk, 10 x 3 starting light and adding each set so that only last few sets are tough; begin a set every :60
+
3 rounds for time of:
500m row
20 deadlifts, 115
40 double-unders

A. Complete with 95lbs
B. 85, 95, 105, 115, 120, 125, 130×4
+
13:57. A little disappointed with this – had a hard time pushing myself this morning.

8am: 3 hardboiled eggs with half avocado

1130am: sfh with coconut water

1230pm: sonoma chicken salad with spinach

5pm: salad with avocado; pesto chicken with zucchini

Saturday 9 February

A. High-bar back squat, build to a 5RM

+
21-15-9 for time of:
DB thrusters, 20/hand
Burpees

A. 210 (pr +5)
+
6:12 – was not prepared for the db thrusters to suck so much.

8am: 3 hardboiled eggs with half avocado

1130am: sfh with coconut water

2pm: bacon and eggs with sweet potato

730pm: salad with tomato, cucumber and avocado; baked chicken with roasted carrots, apples, onion and sweet potato; too many glasses of wine; coconut macaroons

10pm: 2 hard ciders

Friday 8 February

rest day

8am: ground pork scrambled with eggs and spinach

12pm: salsa chicken and shrimp with cilantro-lime cauliflower rice

6pm: 3 glasses champagne; spinach and artichoke dip with corn chips; pork chop with brussels sprouts and sweet potato

9pm: 2 glasses red wine

Thursday 7 February

5 sets of:
:60 AirDyne @ 100%
4:30 active rest

25, 22, 22, 19, 20

730am: 3 hardboiled eggs with half avocado

10am: sfh with coconut water

12pm: cucumber and tomato salad; baked chicken with pesto

4pm: almonds

730pm: 1 glass red wine; wedge salad; GF crab cakes; ice cream (when will I learn that dairy does not agree with me?)

Wednesday 6 February

A. Hang squat clean from dead stop @ mid-thigh, 2-2-1-1; 2:00 rest
B. Weighted pull-ups, 2-2-2-2-2-2; :60 rest
C1. Front squat, 8-8-8; :90 rest
C2. Pull-ups, 3 x max strict in 3:00; :90 rest

A. 125, 135, 140, 145
B. BW, +2.5, +5, +7.5, +7.5, +7.5(1)
C1. 125, 135, 145
C2. 9, 8, 6

8am: ground pork scrambled with eggs and spinach

12pm: salsa chicken and shrimp with avocado cilantro lime cauliflower rice

630pm: sfh with coconut water

8pm: grilled salmon with steamed broccoli and roasted sweet potato

Tuesday 5 February

A. Deficit deadlift from 2-3″, 5-5-5-3-3-3, 31X1; 2:00 rest
B. Behind the neck push press, build to a 5RM
C1. Deadlift, touch-and-go, 4 x 15-20; :60 rest
C2. Ring push-ups, 4 x 20 as fast as possible; :60 rest

A. on 55lb plate: 145, 165, 185, 205, 215, 225
B. 115 – probably could have gone a little heavier, but I lost interest when I smacked the bar into the back of my neck.
C1. 135, 145, 155, 165(15)
C2. complete; first set of 20 unbroken (PR), then 18/2, then 10/5/5 for the last two sets.

-----

8am: 3 hardboiled eggs with half an avocado

1130am: sfh with coconut water

1230pm: chicken with pesto; cucumber and tomato salad

630pm: sauteed chicken with steamed broccoli

Sunday 3 February

Squat clean gauntlet:

Beginning @ 65 and adding 5 each minute, perform 2 reps every :60
+
AMRAP in 5:00 of:
AirDyne calories
+
73 – not my best effort.

135, 140×1

8am: 3 hardboiled eggs with half an avocado

1130am: sfh with coconut water

1230pm: ground pork scrambled with eggs and spinach

6pm: salsa chicken and shrimp over avocado-cilantro-lime cauliflower rice

Saturday 2 February

A. Deadlift, build to a max

B. Incline bench press, 12-10-8-6; 2:00 rest
+
10-8-6-4-2 for time of:
Deadlift, 155
Box jumps, 24″

A. 275
B. 85(12), 95(10), 100(7), 105(4)
+
3:40

8am: 3 hardboiled eggs with half an avocado
11am: sfh with coconut water
1230pm: chicken thighs sauteed in coconut oil; steamed broccoli
6pm: salad with cucumber and tomato; grilled tilapia with sundried tomatoes and pesto
9pm: 3 glasses of wine; 3 grain-free mini chocolate cookies