Mar 30 - Fran

WOD: 21-15-9 95lb Thrusters, Pull Ups

7:27

This was my first time doing Fran, and I was hoping for a little faster time. I checked the HQ site for the last Fran and was pleasantly surprised to see a lot of slower times. Felt a little better after that.


Breakfast: Eggs, bacon, almonds
Lunch: Zone bar
Dinner: Baked chicken, salad

Mar 29 - The Chief

WOD: 5 rds of 3min AMRAP 3 135lb Power Cleans, 6 Push Ups, 9 Squats, Rest 1min

16 rds


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Stir fry chicken & veggies, burger patty, almonds
Dinner: Taco salad

Mar 28

This last week has been really crazy for me with work. I spent the week working as a laborer and my eating and workouts suffered due to lack of planning. I'm glad to get my schedule back to normal this week and looking forward to open gym week. Esp the CF Total on Friday... Going for 800+!

Breakfast: Bagel (CHEAT)
Lunch: Pork, ribs, baked beans (CHEAT)
Dinner: None

Mar 27 - Homework Day

Breakfast: Eggs, bacon, mixed fruit, avocado
Lunch: None
Dinner: Baked chicken, broccoli, mac nuts

Mar 26 - CFFB On the Minute

WOD: Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes

TBD


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Burger patty, salad, almonds
Dinner: Pizza (CHEAT)

Mar 25 - Absobloodylootely

WOD: 15 min AMRAP of 4 HSPU, 8 Burpees, 12 Pull Ups

5rds + 3 burpees


Breakfast: Eggs, bacon, applesauce
Lunch: Chili
Snack: Almonds
Dinner: Taco salad w/ guac

Mar 24 - Dead Man's Row

WOD: In 12 minutes complete, 2K Row + Max Rep Deadlift @ 275lbs
Score = Row Time - (Deadlift Reps x 5 seconds)

TBD


Breakfast: None
Lunch: None
Dinner: Burger patties, salad, mac nuts

Shitty eating due to long day in the field with no breaks

Mar 23 - Snatches

WOD: 5x2 Power Snatch

2x135
100 Weighted Sit ups w/ 25lb plate


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Taco salad
Dinner: Grilled chicken salad

Mar 22 - WBS/DU Ladder

WOD: 10 minute running clock. Start with 10 WBS + 10 DU's. Add 10 reps each round.

TBD


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Taco salad
Dinner: Beef stew

Mar 21

Breakfast: None
Lunch: Steak taco salad
Dinner: Steak, salad, sweet potato, couple beers (CHEAT)

Mar 20

Breakfast: Eggs, bacon, almonds
Lunch: Pork, green beans, mac & cheese (CHEAT)
Dinner: Chicken, pork, carrots, shrimp

Mar 19

Breakfast: Eggs, bacon, almonds
Lunch: Burger patty, salad, almonds
Dinner: Spaghetti squash with meat sauce, salad

Mar 18

Breakfast: Eggs, bacon, almonds
Lunch: Burger patty, pulled pork, salad, almonds
Dinner: Steak, salad, mashed avocado

Mar 17 - St Patty's Day

Breakfast: Eggs, bacon, almonds
Lunch: Burger patty, pulled pork salad, almonds
Dinner: Carne asada, salad, guac

Mar 16

Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Burger patty, sliced tomato
Dinner: Steak, salad, mashed avocado

Mar 15 - Jerks

WOD: 7x1 Jerks

TBD


Breakfast: Smoothie
Lunch: Taco salad w/ salsa, olives
Dinner: Grilled chicken, salad

Total: 12-12-10

Mar 14 - Beach Day

Breakfast: Eggs, bacon, canteloupe, grapes
Lunch: Turkey, lettuce, tomato, beef jerky, almonds
Dinner: Baked chicken, applesauce, almonds

Total: 14-10-15

Mar 13 - Save the Ta-Tas

Ran the Race for the Cure 5k at Coconut Point. No PR thanks to a hamstring issue, but it was fun nonetheless.

30:35


Breakfast: Smoothie
Lunch: None
Dinner: Carne asada, guac, pico

Mar 12 - Rainy Day

WOD: 5x3 Front Squats

3x205lb (PR)


Breakfast: None
Lunch: 2 Burger patties, spinach, onions, peppers, mushrooms, olives
Post-WOD: Shake
Dinner: Pot roast, carrots, onions

Total: 17-8-7

Mar 11 - Jelly

WOD: 5 Rounds of Run 400m, 25 24k Kettlebell Swings

17:30


Brunch: Eggs, bacon, applesauce, almonds
Dinner: Steak, ribs, sweet potato, steamed veggies

Total: 19-9-10 (Weird day for food)

Mar 10 - Bodyweight

WOD: 25x, 50x, 75x Squats, Push Ups, Pull Ups, Sit Ups

39:12
Did this one at my warehouse during lunch. Sun was hot, forgot my water, but felt great when it was over.


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Roast beef, onions, peppers, spinach, olives
Dinner: Baked chicken, slice of pizza, brownie (CHEAT)

Total: 15-13-22

Mar 9 - Deads

WOD: 5RM Deadlift

5x295lb (PR, but I know I could've gone a little heavier)
Messed around with ring dips


Breakfast: Eggs, almonds
Lunch: Country fried steak, spinach, olives
Post-WOD: Shake
Dinner: Carne asada, guac, pico

Total: 15-8-21

Mar 8 - Thor

WOD: 3 rounds of 10 155lb Clean & Jerks, 30 Knees-to-Elbows

19:25


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Chili, spinach salad w/ cucumbers, olives
Post-WOD: Shake
Dinner: Burger patty, broccoli, mac nuts

Total: 16-11-28

Mar 7 - Sunday

Breakfast: None
Lunch: Taco salad
Snack: Almonds
Dinner: None

Total: 5-4-10 (WOW! Need to be more consistent on weekends)

Mar 6 - Boat Day

Made up bench WOD from 3/4


Breakfast: Shake
Lunch: Smoked pork, sliced tomatoes, almonds
Dinner: Chicken strips, bratwurst, birthday cake (CHEAT)

Total: 16-9-5

Mar 5 - Run

WOD: 3x1mi Run (Rest 1/2 mile time)

8:12, 8:30, 8:37
Ran from my house to Page Park for Heather's softball game


Breakfast: Eggs, bacon, applesauce, mac nuts
Lunch: Fajita steak salad w/ guac
Dinner: Taco salad, almonds

Total: 14-11-21

Mar 4 - Bench Day

WOD: 5x5 Bench Press, 5x3 Weighted Pullups

5x155lb Bench
3x10lb Pullups
(Made up on 3/6)


Breakfast: Eggs, bacon, applesauce, mac nuts
Lunch: Spinach salad w/ chicken, onions, olives
Dinner: Grilled chicken, grilled veggies, canteloupe, almonds

Total: 13-12-27

Mar 3 - On the Minute

WOD: 5 Power Cleans, 3 Burpees On the Minute for 10min

145lb PC (No Fouls)


Breakfast: Eggs, turkey, applesauce, mac nuts
Lunch: Ground beef patty, broccoli, olives
Post-WOD: Shake
Dinner: Eggs, sausage, applesauce, almonds

Today: 16-12-28 (Bingo!)

Mar 2 - Dead-Cat Bounce

WOD: 4 Rounds of 1min 20lb Wall Ball Shots, 1min Rope Climbs, Row 500m (Start rounds every 6min)

80 WBS + 5 Rope Climbs


Breakfast: Eggs, sausage, banana, mac nuts
Lunch: Spinach salad w/ chicken, tomato, olives
Snack: Beef jerky, almonds
Dinner: Chicken wings, celery, 1 beer (CHEAT-Damn you Edison)

Total: 15-10-22 (Closer)

Mar 1 - Enter the Zone

WOD: 5x5 Back Squats, 4min Handstand Holds

Got up to 215lb (PR by 10lb)
4x1min handstand holds


Breakfast: Eggs, bacon, banana
Lunch: Ground beef patty, spinach salad, handful of mac nuts
Dinner: Grilled chicken, broccoli

Since I've cleaned up the content of my diet, I thought it would be good to start utilizing the Zone for portioning. I figured out I'm at 16 blocks, but I would like to tweak it a little for lower carb intake. Looking at something like 16-12-28.

Today: 13-9-10

Need to work on eating enough and getting more fats in the diet.