February 2011
43 posts
2 tags
Paleo challenge day 31
Lunch: pulled pork, salad Snack: cashews, macadamia nuts, pear Dinner: steak, short ribs, spaghetti squash w/marinara, pastrami, clementine Meat, meat, and more meat. Started a new job today with an amazing kitchen. Need to check out the local lunch options, but knowing I can always bring in food is heartening. Weigh-in: 182lb I’m doing this as part of CFSB’s 60 Day Paleo Challenge. Read...
Feb 1st
3 tags
CFSB Day 43
Most of today was spent warming up and stretching the hamstrings. Did some PNF partner stretching and I actually got a decent range of motion going. This was all in preparation for today’s deadlift-focused WOD: 5 Deadlifts (275lb) 10 Burpees Repeat 5x Total time: 4:23. Burpees were too damn slow, but the deadlifts felt ok. It helps to focus on gillying the bar down when stringing...
Feb 1st
January 2011
61 posts
2 tags
Paleo challenge day 30
Lunch: almonds, apple, steak, chicken, vegetable soup, green beans, sweet potato, more fruit Snack: clementine, macadamia nuts Dinner: burger with guac, spinach, spaghetti squash Half-way point of this 60 day challenge, fellas. It’s frustrating that I can’t get my sleep in order (sick baby at home) or have more consistency getting to the gym because I’m burning clean fuel...
Jan 31st
2 tags
Paleo challenge day 29
Lunch: eggs, pastrami, deli turkey, guac, brussels sprouts, pernil, cauliflower “rice”* Snack: pear, macadamia nuts Dinner: pernil, brussels sprouts, guac Cauliflower rice is actually closer texturally to mashed potatoes. Tastes surprisingly good though! And that’s the last of the pernil. Weigh-in: 185lb I’m doing this as part of CFSB’s 60 Day Paleo Challenge. Read all...
Jan 30th
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2 tags
Paleo challenge day 28
Lunch: pastrami, macadamia nuts, 1.5 bunless burgers*, salad Snack: apple, deli turkey Dinner: roast pork lettuce wraps with guac, pear, brussels sprouts Took my BCAAs this morning and broke my fast at around noon. *I ate the uneaten portion of my wife’s burger which resulted in some incidental cheese consumption. Really good, really big dinner. That pernil turned out alright after...
Jan 29th
6 tags
CFSB Day 42
Quick warmup on the jump rope this morning - mixing singles and double unders. Then Shane took me through the OHS warmup to get ready for a 1RM. Overhead Squats: 1 x 180lb 1 x 185lb 1 x 190lb (PR) 1 x 195lb *FAIL* 1 x 195lb *FAIL* 1 x 195lb *FAIL* 3 x 125lb My 1RM is over my bodyweight (I weighed in at 183lb this morning), which feels good. I was most concerned about getting the weight...
Jan 28th
2 tags
Paleo challenge day 27
Lunch: eggs, deli turkey, apple, pastrami, clementine Snack: mixed nuts Dinner: roast pork lettuce wraps with guac, apple Didn’t make it to the gym today, so I treated it like a rest day. No BCAAs, broke my fast at noon and ate my last meal at ~8pm. Sadly the roast pork (top quality meat from the meat share) was initially a bit of a disaster, so we stuck it in the pressure cooker to...
Jan 28th
2 tags
Paleo challenge day 26
Lunch: eggs, deli turkey, guacamole, lettuce, broccoli Snack: apple w/almond butter, cashews Dinner: ground turkey, guac, lettuce Took my BCAAs right before working out, then broke my fast afterward with a hearty meal. It sure does feel good to eat massive amounts of quality food. Weigh-in: 182lb I’m doing this as part of CFSB’s 60 Day Paleo Challenge. Read all about it.
Jan 27th
3 tags
CFSB Day 41
Warmed up with 3 min on the rower, 10 easy strokes/10 hard strokes. Some shoulder mobility work and some time in the bottom of a squat. Today’s WOD was overhead squats, 1 rep every minute on the minute for 12 min. Rx weight was 75% of max triple from the previous exposure, which would have put me at 127.5lb. I was aggressive and went for 135lb for all sets. Missed a couple of reps in there...
Jan 27th
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2 tags
Paleo challenge day 25
Lunch: roast pork mofongo Snack: pear, larabar, 99% dark chocolate Dinner: steak, broccoli First day of officially supplementing with BCAAs in the am (right before my workout and afterwards). The workout was pretty relaxed, so not sure if I got any benefit. I found some 99% dark chocolate (no sugar!) so I thought I’d give it a shot. I ate a tiny square and it was fucking gross. ...
Jan 26th
1 tag
“Failure has a thousand explanations. Success doesn’t need one.”
– Alec Guiness
Jan 26th
3 notes
Jan 26th
4 notes
3 tags
CFSB Day 40
I came in to make up yesterday’s deadlift workout, the final exposure of the month where we’re supposed to find our 1RM and hit a PR. Warmed up with 5 windmills/side, 10 16kg KB swings x3. After a few warmup sets, David noticed that my back was getting soft as the weight got heavy. Since this can be dangerous with heavy weight, I got sent to deadlift detention and spent some time...
Jan 25th
3 notes
Jan 25th
2 tags
Paleo challenge day 24
Breakfast: apple w/almond butter, larabar Lunch: grass-fed burger, sausages, sweet potato fries, sauerkraut Snack: paleo pancakes, apple w/almond butter Dinner: chicken, broccoli, sweet potato Eating on Zach’s terms is tough. More fruit and fluff than I’d like, but I made due with what was available. I also got my new supplements in, so started my dose of calcium and...
Jan 25th
1 tag
Boarding at Butternut
Headed up to Ski Butternut in Massachusetts with Zach today, on the coldest day of the year. Decent little mountain, but it was -7 when we got to there in the morning and warmed up to about 1 degree during the day. Since it was so damn cold, we called it an early day so we could keep all our toes. Way too cold to sweat!
Jan 25th
2 tags
Paleo challenge day 23
Breakfast: chicken fajitas, sweet potato, collard greens Snack: coconut milk/frozen berry smoothie Dinner: steak, chicken burger, butternut squash, mango Chomped down on a sweet potato right after my workout, then headed out to eat more. Dinner was courtesy of Zach, which means it was a small meal. He starves his guests like he starves his poor dog. Weigh-in: 184lb I’m doing this as part...
Jan 24th
1 note
4 tags
CFSB Day 39
Another advanced/competition class, another HSPU focus! After some DROMS and an intro to the kipping HSPU, we went for max reps strict handstand pushups. I hit 9. The goal was to then match that for two sets using the kip, but I couldn’t connect the kick to the press. I ended up with two sets of 5. 3-Man Partner WOD: 60 Snatches (115lb) Max rep HSPUS Time limit was 12 min. My group...
Jan 23rd
3 notes
2 tags
Paleo challenge day 22
Breakfast: mexican beef, eggs, asparagus Lunch: ground chicken prosciutto-wrapped thing from Bierkraft, salad, avocado, apple Snack: clementine, cashews Dinner: chicken, spinach, collard greens* Feeding window was from 12pm - 9pm, so breakfast came at about noon. This schedule will be pretty constant on my new modified IF plan, so each day will have ~16 hours of fasting (though it feels...
Jan 23rd
4 notes
2 tags
Paleo challenge day 21
Lunch: almonds, beef with sweet potatoes, guac, and broccoli over salad Snack: chicken and broccoli, cashews Dinner: beef, asparagus, avocado This was supposed to be a fast day, but I basically said fuck it. I’ve been doing a lot of reading on various IF strategies and timing of post workout meals and I’m planning on switching it up. More to come on that front. Weigh-in: 186lb ...
Jan 22nd
Early Morning Fasted Training | Intermittent... →
Very interesting. I’ve been doing some research to see if my current IF strategy has been cannibalizing any gains I should be making in the gym. I’m going to make the move to this model and see how it feels.
Jan 21st
5 tags
CFSB Day 38
Warmed up with 3 min on the rower, 24 s/m. Did some of the standard warmups for OHS: 2 min bottom squat sit, squat salutations, inchworms, and muscle snatch. Overhead Squat: 3 x 10 x 127.5lb Used the rep-out weight from the last OHS exposure, which may have been a bit too light. Strange how not failing on one of the sets makes me thing the weight was too light. The weight was...
Jan 21st
3 notes
2 tags
Paleo challenge day 20
Breakfast: eggs, sausage, guac, tostones, clementine, cashews Lunch: turkey, broccoli, carrots, avocado & mango salsa, Larabar Snack: almonds, apple Dinner: chicken and broccoli, eggplant and string beans One third of the way through and not a single misstep. Cheating is for suckers. I’m feeling really good and even though my weight is holding stead, my body comp is changing for...
Jan 21st
6 tags
CFSB Day 37
Jogged to the box and warmed up with light rowing (2 min @ 22 s/m), band dislocates, band OHS, and planks. Then to the bench. Bench Press: 3 x 225lb *FAIL* (2) 3 x 215lb 3 x 215lb 9 x 185lb I really thought I’d get 225 x 3 x 3. Very frustrating. Last set was for max reps. On my 10th rep, the bar came down and I couldn’t budge it - complete muscle failure! WOD: Row 1000m ...
Jan 20th
2 notes
2 tags
Paleo challenge day 19
Breakfast: paleo pancakes II, turkey/lettuce roll-ups Lunch: leftover party: meatballs, chicken, mexican beef/avocado/lettuce roll-ups, cashews Dinner: plantain-crusted chicken, kale, spinach, tostones, guac, clementine Since the wife was making regular old buttermilk pancakes this morning, I thought I’d give the paleo pancakes another go. This time I was much more successful - used 1...
Jan 20th
2 tags
Paleo challenge day 18
Breakfast: eggs, mexican beef, cashews, clementine Lunch: chicken soup, brussels sprouts Snack: Larabar Dinner: grilled chicken, more sprouts, turkey/lettuce roll-ups Had some strange stomach discomfort yesterday and not sure why. I was wary about what I ate today, but ended up feeling ok. Weigh-in: 187lb I’m doing this as part of CFSB’s 60 Day Paleo Challenge. Read all about it.
Jan 19th
2 tags
Paleo challenge day 17
Snack: Larabar Dinner: mexican beef, sweet potato, avocado, clementine Fasted from 8pm Sunday to 9pm today. Ate the Larabar on the way home from kung fu, then sat down for a feast when I got in. Weigh-in: 185lb I’m doing this as part of CFSB’s 60 Day Paleo Challenge. Read all about it.
Jan 18th
2 tags
Kung Fu class
I’m feeling kinda beat up from poor sleep the past few nights, so I didn’t go too crazy in class tonight. Led the guys through a warmup and some stance/forearm training before we got into forms. I didn’t get much dedicated work for myself and just ended up instructing.
Jan 18th
4 tags
CFSB Day 36
Warmed up with 3 min on the rower, medium intensity, 20 s/m. After that we did some hip stretching and foam rolled the inside and outside, followed by a little rolling on the t-spine. It was deadlift day again, and we were shooting for 3 sets of heavy doubles. On my last warmup set (365lb) I started to round my back again, so David had me drop the weight and really focus on form. Did a few...
Jan 17th
2 tags
Paleo challenge day 16
Breakfast: eggs, broccoli, cashews Snack: nose carrots w/almond butter Lunch: tacos from Oaxaca (no tortillas, no cheese) Dinner: mexican beef, sweet potato, spinach Feeling good. It’s interesting to see my weight going up. It can vary by ~10lbs depending on what time of day I step on the scale, so it’s not a real concern. Weigh-in: 189lb I’m doing this as part of CFSB’s 60 Day...
Jan 17th
6 tags
CFSB Day 35
Today was my first advanced class at CFSB, geared towards preparing the stronger athletes for competition. Warmed myself up on the rower before class and did a bit of DROMS. We kicked things off with some handstand pushups. First we did a set for max reps. I hit 9. Then the plan was to do 3 sets at 80% of that number, so I shot for 7. First set was no problem, but I only completed 5 reps on set 2...
Jan 16th
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2 tags
Paleo challenge day 15
Breakfast: mexican beef ‘n eggs, leftover guacamole, leftover chicken Snack: larabar Snack: cashews, clementine Dinner: meatballs, broccoli, cashews No time for a real lunch, Dr. Jones. Also picked up 5lbs of grassfed beef and a huge pork shoulder butt from a meatshare. Good food’s on the horizon. Weigh-in: 187lb I’m doing this as part of CFSB’s 60 Day Paleo Challenge. Read all...
Jan 16th
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2 tags
Paleo challenge day 14
Dinner: pernil, spinach, kale, tostones, guacamole, chicken Fasted from 8pm Thursday to 8pm today. Broke my fast with a huge meal from the paleo-friendly Bogota Bistro. Shopping and prepping for the week ahead tomorrow! Weigh-in: 185lb I’m doing this as part of CFSB’s 60 Day Paleo Challenge. Read all about it.
Jan 15th
5 tags
CFSB Day 34
Warmed up with 2 min on the rower, 20 s/m. Did some of the standard warmups for OHS: t spine foam roll, 2 min bottom squat sit (with band on knees to reinforce knees out), squat salutations, inchworms, and muscle snatch. Overhead Squat: 3 x 150lb 3 x 160lb 3 x 170lb *FAIL* (2) 3 x 170lb (PR) 12 x 127.5lb These are starting to feel really strong. Some helpful tips from Shane today -...
Jan 14th
2 tags
Paleo challenge day 13
Breakfast: beef negimaki, salad, paleo blueberry pie Second Breakfast: eggs, bacon Lunch: fresh turkey, roasted vegetables, asparagus, avocado & mango salsa Snack: Larabar Dinner: Mexican beef, avocado, apple w/almond butter Eating a second breakfast always makes me feel like Peregrin Took, but sometimes it’s necessary. Weigh-in: 189lb I’m doing this as part of CFSB’s 60 Day...
Jan 14th
Jan 13th
2 tags
Paleo challenge day 12
Breakfast: eggs, avocado Lunch: pulled pork, brussels sprouts, some sort of cabbage slaw Snack: Larabar Post WO Snack: sweet potato, meatballs Dinner: chicken teriyaki, mixed veggies, paleo blueberry pie That ‘pie’ was disappointing. I prefer a coconut milk smoothie to get a little sweetness into my life. Weigh-in: 187lb I’m doing this as part of CFSB’s 60 Day Paleo...
Jan 13th
3 notes
4 tags
CFSB Day 33
Warmed up with 2 min on the rower, medium intensity. Fox led us through some mobility work to prepare for the OHS today - focusing on hips, ankles, and shoulders. Then got to work on the lift: Overhead Squat (2-3-1 tempo) 3 x 155lb *FAIL* (2) 3 x 155lb *FAIL* (1) 3 x 145lb These were done at a tempo of 2 seconds down, 3 seconds pause at the bottom, 1 second up. This made it much more...
Jan 13th
Jan 12th
2 tags
Paleo challenge day 11
Breakfast: paleo pancakes* topped with berries, turkey Lunch: salad with chicken, avocado, and a whole bunch of other good stuff Snack: Larabar Dinner: meatballs, kale, cashews, clementine Trying to use Larabars as an emergency-only situation this time around. I needed this one today. I think I might need to start preparing better snacks for these situations. Weigh-in: 182lb I’m doing...
Jan 12th
1 tag
“Be at war with your vices, at peace with your neighbors, and let every New Year...”
– Ben Franklin (via)
Jan 11th
2 tags
Paleo challenge day 10
Dinner: beef stew, kale*, sweet potato, cashews, part of an apple Fasted from dinner 8pm Sunday to 8pm today. Tried cooking kale for the first time and it was very easy to make and pretty tasty. Weigh-in: 186lb I’m doing this as part of CFSB’s 60 Day Paleo Challenge. Read all about it.
Jan 11th
4 tags
CFSB Day 32
Warmed up with 3 min on the rower, medium intensity, 813m. Then we did some hip and hamstring stretching and got ready for the second deadlift exposure of the month. Rx was 1 rep of the max weight used last time every minute, on the minute for 12 min. Since my back was feeling crumby from carrying Ms. Chubalub around all day yesterday, I kept the weight light (135lb) and tripled the volume (3 reps...
Jan 10th
3 tags
CFSB Day 31
Easy dynamic stretching warmup followed by some forward roll practice. Then onto today’s WOD: 3 Muscle Ups* 10 1 Arm DB Thrusters Left 3 Muscle Ups* 10 1 Arm DB Thrusters Right AMRAP 20 min Finished 8 rounds + 5 left arm thrusters. Rx weight was 20% bodyweight, so I rounded up to 40lb. I need to work on pushing my butt back and staying on my heels for the thrusters. *Muscle...
Jan 10th
Paleo challenge day 9
Breakfast: paleo pancakes* topped with berries Post WOD Snack: sweet potato, roast beef Lunch: meatballs, broccoli rabe, cashews Dinner: meatballs, broccoli rabe (yes, again) After researching a ton of “paleo pancake” recipes, I tried one that was 1c almond butter, 1c applesauce, 1 egg. I also mixed in unsweetened coconut flakes for fun. Apparently that’s enough to feed a...
Jan 10th
2 tags
Paleo challenge day 8
Breakfast: eggs, broccoli, cashews Snack: some chicken Lunch: Paleo pinwheels from Bierkraft! Ground turkey wrapped in bacon, ground pork wrapped in ham, side salad. Snack: roast beef, turkey from Bierkraft Dinner: steak, broccoli rabe*, sweet potato Snack: apple w/almond butter Feast day! Saw that Bierkraft was a paleo-friendly establishment on the CFSB comments, so I popped by. The...
Jan 9th
2 tags
Paleo challenge day 7
Post WOD snack: coconut milk & berry smoothie Dinner: chicken kabobs, spinach, salad, clementine Fasted from dinner Thurs to post WOD today (around 7pm). Had to make the smoothie since I had nothing else in the house to eat! Food shopping tomorrow. Weigh-in: 185lb I’m doing this as part of CFSB’s 60 Day Paleo Challenge. Read all about it.
Jan 8th
4 tags
CFSB Day 30
Open gym today! Warmed up on the rower: 10 hard strokes, 10 easy strokes for 3 min, then some DROMS for my hips and such. Then I made up Wednesday’s strength workout and WOD. Overhead Squat: 5 x 105lb 5 x 125lb 5 x 145lb Great tips from David on how to stay in the proper position - think about breaking the bar in half by rotating the arms. I felt pretty good overall considering my...
Jan 8th
2 tags
Paleo challenge day 6
Breakfast: eggs, mexican beef, brussels sprouts, apple, pistachios Lunch: spinach salad with chicken and stuff Snack: Larabar Post-workout snack: another Larabar Dinner: bunless burger, avocado, salsa verde, brussels sprouts, clementine Finally exhausted my supply of mexican beef. Need to make some more big batches this week so I can live off a new type of leftover next week. Weigh-in:...
Jan 7th
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2 tags
Kung Fu class
First class in a while since all the holiday and blizzard madness. Worked on a few hand techniques with the class and then hung around and worked some bridge training and Fu Hok Seung Ying Kuen on my own. Also worked in a little handstand practice.
Jan 7th