one week left

Wednesday
Breakfast - Burger patty, spinach
Lunch - Half rotisserie chicken
Dinner - Bacon-wrapped steak medallions, California veg blend

Thursday
SWOD:
Front Squat 5 x 3 to RM 135-145-155-(miss)-155-160(miss) [No PR for me]

DWOD:
Complete 10 rds for time of
2 Bench Press @ 135
10 Sledgehammer Strikes L & R
Sprint 20-M
Back Pedal 20-M

Breakfast - Pork loin
Lunch - Steak tips, broccoli
Dinner - Burger patty, California veggie blend

blog of shame

Lots going wrong in this entry. First of all the fact that I haven't updated in a week is bad. So lets start with...

Friday:
CFFB SWOD:
Power Clean 3, 3, 3, 3, 3 135-145-155-165(miss)-165(miss)

CFFB DWOD:
21-15-9
Bent Over Rows @ 95lbs
Strict Chin-Ups

Breakfast - Milk, banana & almond butter
Lunch - UFood Bistro salad w/ evoo, no feta
Dinner - Chicken breast, sausage, spinach, milk

Saturday:
CFFB DWOD:
First Determine Power Snatch 3-RM, then ...

5rds of
Snatch Pull
Power Snatch
Snatch Push Press
*Rest 2-min between rds
*Use 60% of 3-RM Snatch

(Don't remember, I will check the journal and update)

Breakfast: Eggs, sausage, bacon, milk
Lunch: Larabar, milk

***off to disney***

Dinner - Rainforest Cafe Plank Seared Salmon, mix veggies
After dinner drink (CHEAT CHEAT CHEAT) Sea salt caramel cocoa from Ghiradelli

Sunday (@ Hollywood Studios)
Breakfast - Skipped
Lunch - Turkey Froccia Sandwich, apple, milk (OK the plan was a turkey leg, I mean how more caveman can you get? Unfortunately they were out, so I found this sandwich that was stacked with meat. I was gonna skip the bread but I was so hungry, I gave in.
Dinner - Earl of Sandwich Mediterranean salad (chicken) no feta or dressing, milk

Monday:

Breakfast - Milk from Starbucks... my order confused them more than a Marble Mocha Machiato
Lunch - Earl of Sandwich Med salad, milk (also had a sip of Tomato Soup, I am getting that next time I am there and not on the challenge)

SWOD:
Squat "Speed" 10x2 @ 65% of 1-RM, :30 sec rest @ 135
Press 5x5 @ 145

CFFB DWOD:
4 rds for time of
Sprint 200-M
25 WBS @ 20lbs
=12:14

Dinner - (Fresh Market) Natural rotisserie turkey breast, brocoli, milk

Tuesday:

Breakfast - Milk, banana, almond butter
Lunch -  Bistro salad
Snack - tablespoon of almond butter, milk
Dinner - Left over turkey, cinnamon apples, milk

Wednesday:
Breakfast - Milk
Lunch - Bistro Salad
Snack - tablespoon of almond butter, milk
Dinner -  Chicken breast, pecans, cinnamon apples, milk

Thursday:
SWOD:
Bench 5x1 155-165-170-175(miss)-175(miss)

CFFB DWOD:
10 rds for time of
3 Front Squat @ BW
5 Ring Dips
7 KTE

Breakfast - Milk
Lunch - 1/2 rotisserie chicken (with my bare hands), strawberries, quart of milk
Snack - tablespoon of almond butter, strawberries
Dinner - Steak, pecans, cinnamon apples, milk

tues-weds-thur

Tuesday:
SWOD:
Deadlift 5-RM Set @240

CFFB DWOD:
AMRAP in 15 minutes
Max Rep Pushups
Sprint 100-yards
*Count pushups and rounds for score
=116 reps, 13 rounds

Breakfast - Eggs, chicken, milk
Lunch - Paleo Sloppy Joe, milk
Dinner - Paleo Mongolian Beef (sirloin, salt, minced garlic, honey, crushed red pepper, lime, red peppers, green onions, carrots, apple cider vinegar, coconut oil), milk


Wednesday:
Breakfast - Paleo Sloppy Joes, milk
Lunch - Bonless pork chop (fried in coconut oil), red pepper, baby spinach, strawberries, pecans, evoo, milk
Dinner - Citrus chipotle chicken (invented a orange, oj, lime, chipotle marinade) oranges, roasted red peppers & garlic, baby spinach, pecans, milk
Snack - banana & almond butter, milk

Thursday:
SWOD:
Front Squat 5x3 @ 140

CFFB DWOD:
21-15-9
Bench Press @40lbs DBs
Ring Dips (holds)

Breakfast - Sloppy Joe (its like a bottomless tupperware), milk
Lunch - Crispers Greek salad (minus feta cheese, plus blackened chicken)
Dinner - Baked cino-chipotle apples & pork, broccoli, milk

sick... totally weak

Let's catch up with Monday:
Breakfast - Whole milk, nuts, coffee with milk (I know no protein or veggie bad bad)
Lunch - Bistro Chicken Salad from Ufood, EVOO for dressing made it much better
Dinner - Wicksdorf salad (more chicken and bacon this time)

SWOD:
Front Squat 3, 3, 3, 3, 3 125-135-145-155(pr)-165(miss)
Bench "Speed" 10x3 @ 65% :30 sec rest @ 115

CFFB DWOD:
5 rds for time of
Sprint 100-Meters
6 Left Arm DB/KB Power Snatch @25
6 Right Arm DB/KB Power Snatch @25
12 Pullups
@12:34

I was a little sniffely on Monday and just thought it was allergies but on Tuesday the full on cold hit me. I spared you all my germs at the gym so no training for me. Also I've flexed the paleo a little: Meds, Halls, and OJ that past two days. And while I really just want tomato soup and grilled cheese, I've resisted.

Tuesday:
Breakfast - A little bit of Wicksdorf salad, whole milk
Lunch - 2 eggs, chicken, whole milk
Dinner - Chorizo Stuffed Peppers (delicious), OJ, whole milk

Today:
Breakfast - 3 eggs, chicken, onion (but I only ate about 5 bites), OJ, whole milk
Lunch - Chorizo stuffed pepper, oj, whole milk
Dinner -Paleo sloppy joes (no bread obviously, so I am going to try using the pepper tops, i want to do this with a burger too, i think that would work better)
nasty hamburger patty, whole milk

I hope I am better for tomorrow,  I don't want to get behind.

almost friday

Yesterday:
REST
breakfast -  IFed
lunch - 3 eggs, pork, spinach, whole milk
snacks - pecans and pistachios
dinner - steak with onions, broccoli, cauliflower, carrots

Today:
SWOD

(C) Front Squat 4, 4, 4, 4, 4, 4  115-125-135-140-140-145 (pr)

CFFB DWOD:

Tabata Sledgehammer Strikes L/R

Rest 1-minute

Tabata KTE

Rest 1-minute

Tabata Sledgehammer Strikes L/R

208

breakfast - compote w/ last of pork loin, coffee & whole milk
lunch - beef and broccoli (no sauce, still probably had bad shit in it)
snacks - pistachios
dinner - Jane's paleo meatloaf (pecan meal instead of flax), double whole milk

Back on the wagon

(C) Front Squat 3, 3, 3, 3, 3  @ 90% = 125

CFFB DWOD:

15 minutes AMRAP

5 reps - locked overhead anyway possible @ 185lbs

10 Push-Ups

15 GHD Back Extensions

 

7ish ( I lost count )

freeze your ass off

SWOD:
Front Squat 8x3
Result: 120-120-120-120-120-120-120-120-125-130-135

DWOD:
"Swings & Jumps"
5 rds for time of
20 KBS @ 24-K
10 Standing Broad Jumps, min. 6-ft.
Result: 15:??

Burr

SWOD:
Squat 5 x 5, set new PR (TBD)
Bench 5 x 1 = @ 145 across the board

DWOD:
5 rds for time of
Sprint 20 - 40 - 20 yards
8 KBS @ 24-K
16 Push-Ups
*Rest one minute between rounds

Result: 13:16

The Finger on the Fourth

Today's punishment:

Play day, what ever the fuck you want. My dumb ass chose the "Bear Complex" I don't know what is wrong with me.

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Reuslt: 65, 75, 85 FAIL on 4th, 85 FAIL on 4th, 75
Pukey scale: 3.5 of 5

First I want to say how foolishly ambitious I was on this, I thought I would crush my previous best but, alas, I did not. My previous best was a full 85 set. I was hoping to complete 85 which I failed last time. Not even close. I guess I am getting older and can't rebound from all this binge drinking like I used to. Or today was just an off day. I know I am strong than that.

Second, I want confess how stupid I am to pick such a hard WOD on a play day. I could have done anything with varying degrees of suckiness but I chose the Bear Complex. Seriously what the fuck was I thinking. Actually I was thinking that this WOD made me the sorest I have ever been and that probably would make me stronger since I had two days to rest. I forgot that I would actually have to do the workout though. I can't blame Jason on this at all, I really hate myself for this one! I have to note that Jason got really excited over my choice. His ass is still evil and he couldn't wait to see how much pain would be inflicted upon me.

Third, my hand is in rough shape thanks to the commie swings a few days back. I padded it with a MacGuyvered combo of athletic tape and a paper towel. I am not sure how well it worked. Here is how it looked after:

The tape job

The blister: thanks to evil Jason and the commie swings.

Oh yeah, did you know that flicking people of is a sign of patriotism? Every great American should use it. Let me tell you the story behind this one....

Why the middle finger is patriotic

During one of my surfing sessions I stumbled upon this cool little story about sailors sticking it to commies while in captivity. On January 23, 1968 the USS Pueblo got caught spying on the North Koreans and was overtaken by a small fleet and some airplanes. The surviving sailors spent the following days in captivity being fed propaganda and getting tortured for the next eleven months. They were forced to sign confessions but being the awesome Americans they were, the sailors made a mockery of the situation. The ship's captain read this over commie radio for propaganda purposes: "We paean the North Korean state. We paean their great leader Kim Il Sung" (paean means a hymn of praise). But...

"I deliberately mispronounced it," he said. "I said, 'We pee on the North Korean state, we pee on their great leader Kim Il Sung.' The North Koreans never picked up on it."

Also the sailors fought back all the propaganda photos by giving them a Hawaiian Good Luck sign: (pictures stolen from http://www.usspueblo.org/v2f/captivity/goodluck.html)


So next time Jason is taking your picture for his propaganda purposes, show your defiance, give him the finger! Have a fun and happy fourth everyone but remember...

Suck it.

--Stuntman Mike

The Hangover

Today's punishment:

For time:
3 rds of
10 Front Squats @ 83/135
20 Push Ups [Clapping or Rings for advanced]
*Run 800-M to finish [Once]

Result: 16:00 mins @ 100 lbs
Pukey scale: 3.5 of 5

Everything at the wedding went well. Great ceremony, short but sweet. Rob cried like a girl. As for the speech, I don't even really remember what I said but I think it went well enough. After that point it was nothing but smooth sailing and I had a great time hanging out with old and new friends. Unfortunately, I went to war with my liver this weekend and I was dragging ass all day yesterday and still have been today. Blah. Booze is the root of all evil.

This morning I was ready to get back into it even if it was hot as balls. I decided to go for 115 on the squats. My first set of five was good but then took a second to do some more and failed at two. I decided the weight was too much and stripped it down to 100 lbs. Pretty much down hill from there.

Suck it.

--Stuntman Mike