Today...

Woke at 5:40 AM
WEIGHED 175.4 RIGHT BEFORE DINNER!!!
Lowest I've been all year.
Keeping detailed caloric intake records ALWAYS seems to work.

"Manion"
7 rounds:
400m run
135# back squat x 29
41' even

Easily one of the top 5 toughest WODs I've ever done. Felt like I was going to faint a dozen times. Ran on the treadmill cuz it was so dang cold this morning.
First 4 sets I did 20 squats, then 9...last three I broke them up into 3 sets.
It's about 1:40 PM and my left hand is just now getting all the feeling back into it. Think I messed up a nerve in my neck or something doing that many squats. 203 reps to be exact.  Ouch.

CFE - Short Interval Swim
4x (3x75) where 1=80%, 2=90%, 3=100%
90" RBI
All sets ranged from 1:10-1:17 depending on percentage of exertion. Kicked 25y between each rep.

Menu:
Blueberry shake post workout for both workouts.
Dinner was large salad, cooked veggies (in organic pizza sauce - made kind of a stew), 3-egg omelet, and a wheat roll
Snack was tortilla and refried beans, banana and blueberries

Total calories - 1,666
P - 17%
C - 57%
F - 26%

Breakfast	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Blueberries, raw, edible portion 85 x g @ 7:00 AM	48	1	0	12	2
almond milk 1 x cup @ 7:00 AM	35	1	3	1	0
ground flaxseed 1 x 1 tsp @ 7:00 AM	15	1	1	1	0
Hemp powder 0.25 x 4 tbsp @ 7:00 AM	32	3	1	4	0
Total:	130	5	5	18	2
Lunch	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Blueberries, raw, edible portion 85 x g @ 1:00 PM	48	1	0	12	2
almond milk 1 x cup @ 1:00 PM	35	1	3	1	0
ground flaxseed 1 x 1 tsp @ 1:00 PM	15	1	1	1	0
Total:	98	3	4	14	2
Dinner	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Kale, raw, edible portion 15 x g @ 7:00 PM	8	0	0	2	0
Okra, raw, edible portion 171 x g @ 7:00 PM	53	3	0	12	5
Onions, all types, raw, edible portion 144 x g @ 7:00 PM	60	1	0	15	2
Peppers, bell or sweet, green, raw, edible portion 115 x g @ 7:00 PM	23	1	0	5	2
Spinach, raw, edible portion 43 x g @ 7:00 PM	10	1	0	2	1
Squash, summer, zucchini, raw, edible portion 294 x g @ 7:00 PM	47	4	1	10	3
Tomato, red, ripe, raw, edible portion 311 x g @ 7:00 PM	56	3	1	12	4
pumpkin seeds 0.33 x oz @ 7:00 PM	50	2	4	2	0
wild rice 1 x 46g or 1/4 c @ 7:00 PM	150	3	2	12	0
Cage Free Eggs 3 x egg @ 7:00 PM	210	18	12	0	0
Avocados, average all types, raw, edible portion 52 x g @ 7:00 PM	83	1	8	4	3
pizza sauce 2 x 1/4 c or 62g @ 7:00 PM	90	2	4	12	0
wheat rolls 1 x 43 g @ 10:00 AM	90	4	1	17	0
Total:	930	44	32	104	21
Evening Snack	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Bearitos - beans 1 x 130g @ 9:00 PM	100	6	0	17	0
tortillas (Natural Grocers) 1 x tortilla @ 9:00 PM	160	5	3	27	0
Banana, edible portion 240 x g @ 9:00 PM	214	3	1	55	6
Blueberries, raw, edible portion 60 x g @ 10:00 AM	34	0	0	9	1
Total:	508	14	4	108	8
	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Total:	1666	66	45	244	33

Today...

Slept until 7:20 AM...needed it.

Swam at lunch:
10' Total Immersion warmup
4x400y on 7:30.
6:54
7:13
7:15
7:14
Good swim...total of .91 miles in 30'
Focused on stroke count per length...tried to keep it around 15 per 25 feet.

Menu:
Pecan pie LARA bar after swim
pre-dinner snack: blueberry shake (blueberries, flaxseed, hemp protein, almond milk)
Dinner was large salad, cooked veggies, 3-egg omelet, wheat rolls from Natural Grocers (we made dinner for some friends who just had a baby and I ate a leftover roll).
Snack was wheat tortilla and beans (from Natural Grocers), frozen banana and blueberries.

Total Calories 1,584
P - 18%
C - 54%
F - 28%

Lunch	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
LARA pecan 1 x bar @ 1:00 PM	220	3	13	24	0
Total:	220	3	13	24	0
Afternoon Snack	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Blueberries, raw, edible portion 85 x g @ 5:00 PM	48	1	0	12	2
almond milk 1 x cup @ 5:00 PM	35	1	3	1	0
ground flaxseed 1 x 1 tsp @ 5:00 PM	15	1	1	1	0
Hemp powder 0.25 x 4 tbsp @ 5:00 PM	32	3	1	4	0
Total:	130	5	5	18	2
Dinner	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Kale, raw, edible portion 23 x g @ 7:00 PM	12	1	0	2	0
Okra, raw, edible portion 157 x g @ 7:00 PM	49	3	0	11	5
Onions, all types, raw, edible portion 38 x g @ 7:00 PM	16	0	0	4	1
Peppers, bell or sweet, green, raw, edible portion 50 x g @ 7:00 PM	10	0	0	2	1
Spinach, raw, edible portion 55 x g @ 7:00 PM	13	2	0	2	1
Squash, summer, zucchini, raw, edible portion 440 x g @ 7:00 PM	70	5	1	15	5
Tomato, red, ripe, raw, edible portion 293 x g @ 7:00 PM	53	3	1	11	4
wild rice 1 x 46g or 1/4 c @ 7:00 PM	150	3	2	12	0
Cage Free Eggs 3 x egg @ 7:00 PM	210	18	12	0	0
pumpkin seeds 0.33 x oz @ 7:00 PM	50	2	4	2	0
wheat rolls 1.88 x 43 g @ 7:00 PM	169	8	2	32	0
Olives, Greek Black, ripe (Castella) 15 x g @ 7:00 PM	35	0	3	2	0
Total:	837	45	25	95	16
Evening Snack	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Banana, edible portion 100 x g @ 9:00 PM	89	1	0	23	3
tortillas 1 x tortilla @ 9:00 PM	160	5	3	27	0
Bearitos 1 x 130g @ 9:00 PM	100	6	0	17	0
Blueberries, raw, edible portion 85 x g @ 9:00 PM	48	1	0	12	2
Total:	397	13	4	79	5
	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Total:	1584	66	46	216	23

Tuesday, November 1

Haelyn woke up puking late last night...up all night with her. Yum...

CFE - run, long intervals
5x400m on 3' rest
1:22, 22, 21, 18, 20
HR averaged 131 including 10' easy warm up. Good run.

CF
3x OHS with 95# x10, 50 DBU
7:02

Menu:
Cacao nibs for lunch (14 g)
Post workout was blueberries, ground flax, hemp protein, almond milk
Dinner was large salad, cooked veggies, eggs and oatmeal
Snack was frozen banana, dry oatmeal

Total cals - 1,528
P - 17%
C - 55%
F - 28%




 Here's a more detailed breakdown:
I make a TON of cooked veggies, fills up two big plates, have a HUGE salad and am completely stuffed by the end of dinner. But as you can see below, the salad and veggies is only about 400 calories. Then the three eggs, rice and oatmeal is  500. I'm enjoying the Warrior Diet.


LUNCH

Cacao nibs 0.5 x 28g @ 10:00 AM	80cals
Snack (night)	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Banana, edible portion 100 x g @ 1:00 PM	98	1	0	25	3
Quaker Oats, Quick, dry 1 x serving, 1/2 cup dry (1.4 oz) @ 1:00 PM	300	10	6	54	8
Total:	239	6	3	50	7
Post Workout Shake	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Blueberries, raw, edible portion 85 x g @ 12:00 AM	48	1	0	12	2
almond milk 1 x cup @ 12:00 AM	35	1	3	1	0
ground flaxseed 1 x 1 tsp @ 12:00 AM	15	1	1	1	0
Hemp powder 0.25 x 4 tbsp @ 12:00 AM	32	3	1	4	0
Total:	130	5	5	18	2
Dinner	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Oatmeal 1 x One bowl @ 12:00 AM	150	5	3	27	4
wild rice 1 x 46g or 1/4 c @ 12:00 AM	150	3	2	12	0
Cage Free Eggs 3 x egg @ 9:00 PM	210	18	12	0	0
Total:	510	26	17	39	4
Dinner - salad	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Eggplant, raw, edible portion 30 x g @ 12:00 AM	7	0	0	2	1
Kale, raw, edible portion 50 x g @ 12:00 AM	25	2	0	5	1
Lettuce, cos or romaine, raw, edible portion 60 x g @ 12:00 AM	10	1	0	2	1
Okra, raw, edible portion 157 x g @ 12:00 AM	49	3	0	11	5
Onions, all types, raw, edible portion 69 x g @ 12:00 AM	29	1	0	7	1
Tomato, red, ripe, raw, edible portion 328 x g @ 12:00 AM	59	3	1	13	4
Squash, summer, zucchini, raw, edible portion 530 x g @ 12:00 AM	85	6	1	18	6
Peppers, bell or sweet, green, raw, edible portion 130 x g @ 12:00 AM	26	1	0	6	2
Agave Nectar 0.33 x tbsp @ 12:00 AM	23	0	0	5	0
pumpkin seeds 0.33 x oz @ 12:00 AM	50	2	4	2	0
Olives, Greek Black, ripe (Castella) 20 x g @ 9:00 PM	47	0	4	3	0
Total:	410	19	11	73	21
	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)
Total:	1528	63	44	216	38

Monday, October 31

Rode indoor trainer this morning.
Did 5 sets of 3:18 on, 90" off. WOD was for distance, 2K, but I did time instead.
HR averaged about 127. Not a particularly intense workout based on HR, but I was sweatin' it up pretty good.

Trick or treat tonight...

Menu:

Blueberries for lunch.
Dinner was large salad, cooked veggies, mung beans, wild rice
Snack was frozen banana, almonds, dry oatmeal

Total calories - 1,497
P - 17%
C - 52%
F - 21%

Today...

8 mile run

54:53

HR averaged 162

THRILLED with this time. First 1/2 mile in 3:25. 1st mile in 6:48. 2nd mile in 13:38. 3rd mile in 20:30. Halfway point in 27:30. 5 miles in 34:28. 6 miles in 41:20. 7.5 miles in 51:35. No GI issues. No side cramp. 

Minor pain in left hip towards the end and right when I stopped but went away as soon as I stretched it out a little bit. Haven't run more than 4 miles since accident. Hadn't run 8 miles this fast in a LONG time. Really happy about this run. Mild weather and no wind didn't hurt anything. Wore Zoot Ovwa's. 

Menu:

Lunch - three pieces of homemade pizza, bowl of frozen banana, mango and raisins.

Dinner - cookout at Lewises


Did 9 CF/CFE WODs this week. Most since week of 9/19...more than 5 weeks.

Saturday, October 29

"Barbara" this morning:
5 rounds -
20 pulls
30 hand release pushup
40 abmat sit up
50 air squat
3' rest

1- 4:23
2 - 4:31
3 - 4:43
4 - 4:47
5 - 4:47
Total time was 35:11
This WOD without hand release pushup used to take me about 3' per interval...hand release push MUCH harder...brutal. All pull up sets were unbroken pretty easily.

Today ended up being my "cheat" day.
Menu:
4 taco casa bean burritos, nachos, sweet potato chips, almond butter, raisins...stuffed when went to bed.

Today...

Overslept by an hour this morning...barely made it to RPM in time.

RPM:
HR averaged 143 for 50'

CF:
3x
100m walk with 50# DB overhead (L arm)
30 GHD sit
100m walk with 50# DB overhead (R arm)
30 back extension

Time - 15:51

Played basketball for an hour at lunch

Menu:
LARAbar (pecan pie), 
Dinner was large salad, cooked veggies, mung beans, wild rice and homemade salsa.
Snack was oatmeal, blue corn chips, carrots/almond butter, frozen banana

Total Calories - 1,903
P - 14%
C - 58%
F - 28%

Thursday, October 27

CF Richardson this morning.
10x2 DL
225, 235, 245, 255, 265, 275, 285, 3x 275 (leg felt fine except when my arm would rake across my scar...ended up bringing my legs in and griping the bar outside knees)
3x max rep HSPU (20, 16, 14) surprised at those numbers. They did HSPU with Abmat under the head which is higher off the ground than I've been doing at home.
Then...
36 T2B
20 roll outs
20 GHD situps
24 abmat situps

CFE:
Indoor trainer
10' WU
3x 1:38 on, 90' off
3x 3:16 on, 2' off
HR averaged 146

Menu
shake after CFE (almond milk, blueberries, hemp protein)
Large salad, cooked veggies, oatmeal, 3 eggs, frozen banana, tortilla from Rosa's, mung bean

Total calories - 1,438
P - 20%
C - 56%
F - 24%

That's four good eating days in a row...the previous two weeks of several "bad" eating days caught up with me. Was starting to feel "fat"...

Wednesday, October 26

Travel day...ended up taking a complete rest day.
Was going to run in the afternoon but ran out of time and traffic in Dallas is terrible.

Menu:
2 trips through Jason's Deli, 4 organic, sesame crackers, cashews, veggie chips, dried mangos, oatmeal, 2 lara bars, carob cubes

today...

Don't know what else to label the posts now...date is already on here.

CF:
21-18-15-12-9-6-3 of
pullups
HSPU

17:36
only the 18 pulls were broken (all HSPU were broken)...and that was b/c my new grips felt weird so I took them off.
(HSPU - 1st set with 3 gray mats, 2nd with 4, 3rd with 5, 4th-7th with 6. Kipped alot of them...brutal on the shoulders)...mats are about 1/2 inch thick.
Traps are pretty sore from yesterday which is a good sign since I didn't use much weight.

CFE:
Short intervals
Swim
Total Immersion WU (10')
20 x50 yd on 60"
Counted strokes, averaged about 14 down, 15 back...fastest was 46, slowest was 49

Menu:
blueberries, hemp protein, almond milk shake after CF WOD
Dinner large salad, cooked veggies, eggs/oatmeal.
Snack - frozen bananas, carrot/almond butter, oatmeal, mung beans

1,600 calories for the day...
P - 20%
C - 54%
F - 26%

Back to Prescribed schedule

Monday, October 24

CF:
snatch every minute for 15 minutes
65, 85, 4x95, 3x 105, 115f, 105f, 4x105

Really focusing on form. Two failed attempts were form issues...not strength.

Menu:
Jason's side salad for lunch.
Dinner was large salad, cooked veggies, mung beans.
Snack was carrots/almond butter, 1 piece of cheese pizza, frozen bananas, oatmeal
Total calories - 1,757
P - 15%
F - 26%
C - 59%

Road to Recovery - Saturday, October 22

Ran 400s
Rode bike up to ACU.
8 x 400 with 90" rest
1:27, 23, 24, 23, 25, 22, 22, 21
Last three I focused on stride pace and not so much on length of stride (which is something I can do when running on a track)...they were my three fastest times and the last three phases of work.

Eating out the window tonight. Rangers game...bummed about missing race. Bean burritos, grilled cheese sandwiches, carob cubes, fruit...blah...

Road to Recovery - Friday, October 21

Pretty bummed...this is race weekend, and I'm not racing.

RPM this morning then ran for a few minutes afterward (60' total).
HR averaged 133.

Menu:
Pizza night.

Thursday October 20

Swam/ran at lunch for 60'
Swim:
WU 500y
MS 20x 50y on 60"
Last five were fastest (45-46") as I really concentrated on lowering my stroke count. Was hitting 14 there, 15 back for most of the last five...encouraging.
Got out and ran on the indoor track for the remainder of the 27ish minutes. Ran for about 10, then rowed 1000m, then ran striders for the remainder of the hour.

Rode 30' after work. Outside around neighborhood. First time to ride outside since accident. HR averaged 130. I would sprint the straights and coast the curves.



Menu:
blueberries after lunch workout
dinner was large salad, cooked veggies, egg omelet, frozen banana and bowl of dry oatmeal...some almonds, too.
Decided to start tracking calories again...
Yesterday was 1,123 calories
Protein 18%
Carbs 51%
Fat 31%

Road to Recovery

Waking was tough again this morning...

Swam at lunch:
WU: 500
MS:
10x 50y on 60"
5x 100y on 2'
2x 250 on 5'
CD: 500
2,500 total
Then I did some Total Immersion drills...
total time was 59:36

Ran 4 miles in 29:14. 1st half-mile was 3:52, but picked it up after that. HR averaged 155. Pleased with that run.

Menu:
Carrot juice after swim
Almond milk with water and hemp protein after run.
Large salad, cooked veggies, 3 egg omelet, soaked almonds, last few sweet potato chips in bag...this is where the wheels fall off...2 bean burritos, 1/2 bag of carob cubes, 3 small bowls of blue corn chips, frozen banana, end piece of H's flax bread.

OK...time to get serious. Going to start tracking calories, weighing food, until I get back under 175.0. 

Tuesday 10/18

Could NOT wake up this morning. Might be the fact that it's right before daylight savings and the sun comes up later. I had some acute pain in my wound area during the night. Woke up to what felt like an ice pick stabbing my leg from the inside. Think I may need to take it a little easier.

I was planning on doing fully prescribed CF WODs this week, but with the state my hand is in (pretty bad tear from Death by Pullups last week) and the emphasis on squats and cleans this week, I may need to modify.

Ended up not doing anything today except clean out the garage.

Menu:
Large salad with homemade dressing, cooked veggies and 2-egg omelet. Had some homemade salsa with celery, and a little bit of celery/almond butter and some soaked almonds (handful). 3/4 frozen banana for dessert. Had a small cup of dry oatmeal before bed...good eating day.

Road to Recovery

Homecoming weekend...not much time to update.
I biked for 30 and ran for 30 on Friday morning.
CF Friday night was
3x
135# front squat x12
burpee pull up x12
Took me 14:05

Squats felt OK but my legs were incredibly sore Saturday and Sunday. I rested up over the weekend.
Starting normal CF/CFE today.

Ran Tosh today:
3x (200m, 400m, 600m)
Rest as long as each interval takes.
23:21, HR averaged 150.

I've done this WOD much faster but I'm happy with this time considering how sore my legs still are from Friday and my other issues from the accident...which seem to be appeasing a bit more everyday. Besides some swelling and pain in the immediate area of the healing laceration, I still have some tightness/pain along the top of my knee cap. John thinks it could just be the tendons that are tight from the trauma.

Menu for today:
Had a small cup of blueberries from ACU rec center after run.
Dinner - large salad, cooked veggies and 2 scrambled eggs, carob cubes, last 1/4 of my Nana's cookie from yesterday, blue corn chips and Jenn's black bean salsa. Stupid extra carob cubes made this a not good eating day.

Death by Pullups

18 rounds + 15. Total of 186 pulls. And this happened towards the end:

Road to Recovery

Swam and ran again this morning. Left hip pain was absent...thank goodness.

Swim:
10' WU (total immersion drills)
30x 50yards on 1'
Ran from 42:30 - 47:30, rest to 50:00, ran to 1 hour. Highest mph I got was 8.2. Gait is coming back nicely.

Bike this afternoon:
60 minutes
5:5, 2x2.5:2.5, 3x1.67:1.67, 4x1.25:1.25, 5x1:1, 6x50':50'
HR averaged 142

Menu:
almond milk/hemp protein after morning workout
lettuce, grape tomatoes for lunch
swig of almond milk after ride
Jason's Deli salad
cashews, dried veggies

First Swim

Swam for 30 minutes and ran for 30 this morning.
Swim:
WU - 500 (9:20)
MS - 7x 100 (1' rest)

Run was sets of 5' intervals ranging from 6.0 mph to 8.0 mph. Left hip has a sharp pain in it. Really started feeling it after the run. Almost feels like a pinched nerve. Ugh....

Menu for tonight:
Large salad, salmon/barley stew
snack: oatmeal, celery/almond butter, olives, cantaloupe, frozen banana

Had small cup of almond milk and hemp protein after workout this morning...
"Lunch" was the juice of 2 kale leaves, 3 small tomatoes, 3 carrots, a jalapeno and some ginger.

MY NEW SHED IS UP!!!!