1/31/2014
Breakfast: Eggs, Bacon, Applesauce
Lunch: Qdoba, Regular
Dinner: Chicken, Guacamole, Salsa, Rice
Snack: Almond Butter, Port Loin

Trying out a lighter snack for a few days instead of the carbs right before bed.

Naptown:
WOD 13.5
53 rx  Felt good and pushed myself

1/30/2014
Breakfast: eggs, guacamole, oranage
Lunch: Chicken, Baked Potato (Butter Sour Cream), side Cesar salad
Dinner: chicken, guacamole, straw berries, orange, almond butter
Snack: almond butter

Feeling much better today

Weigh in: 253.0

Naptown:
10 Minute EMOTM
3 95# Snatch

10 Minute EMOTM
10 30# WallBall
5 2 pood kb.

Skipped rounds 6,7,8 on kettle bell.  30# wall balls are heavy.

1/29/2014
Breakfast: Eggs, Guacamole, banana
Lunch: eggs, guacamole, strawberries
Dinner: beef ribs plain, salad, olive oil dressing, orange, almond butter
Snack: None, I fell asleep early

Sick Today

1/28/2014
Breakfast: Eggs, Guacamole, Hot Sauce, Banana
Lunch: Qdoba, Regular
dinner: chicken, salsa, hot sauce, guacamole, rice
Snack: chicken, rice, peanut butter (will make it to store tomorrow to buy more almond butter and nuts for fat)

Naptown:
WOD:
1000m row
21 deadlifts 155
15 squat clean 155
9 OHS 135 (Failed at first one at 155, so dropped)
30 Lunges

Post WOD:
Tabata alternating between handstand holds and hollow rocks

Feeling sick today.  Sore throat, stuff, but made it through the work out.

1/27/2014
Breakfast: Eggs, Bacon, Salsa, Peanut Butter
Lunch: Ceasar Salad, Chicken, Pear
Dinner: chicken, rice, salsa, guacamole, almond butter
Snack: pork loin, banana, peanut butter

Naptown:
Wod
13 Minute AMRAP
50 Air Squats
40 Double Unders
30 Goblet Squats 1.5 Pood

2 Rounds + 26 Air Squats

1/26/2014
Breakfast: chorizo, eggs, guacamole , apples
Lunch: chicken, rice, guacamole, hot sauce, salsa
Dinner: qdoba, regular
Snack: ground beef, oranges, almond butter

Naptown:
Open gym
Emotm 20 minutes
Clean.  Worked up to 225

1/25/2014

Breakfast : eggs, rice, guacamole, hot sauce

Lunch: qdoba, regular

Dinner: rice, ground beef, salsa, hot sauce

Snack: ground beef, blueberries, almond butter

1/24/2014
Breakfast: Eggs, Bacon, Apple
Lunch: Qdoba, regular
Dinner: rice, salsa, chicken, guacamole, pork loin
Snack: pork loin, blueberries, almond butter
Naptown:
13.4
66 reps Rx

1/23/2014
Breakfast 8:30: Eggs, Almond Butter, Banana
Lunch 11:30: Ceasar Salad, Chicken, Apple
Dinner: 6:30: caveman chili , banana
Snack 9:00: ground beef, Ceasar salad

Side note.  I don't think the Ceasar dresssing is good for me.  Feel a little bloated.  going to cut out.

Weigh in: 257

Naptown:
Back squat: 375 x 2

Muscle up technique

1/22/2014
Breakfast 8:30: Eggs, Guacamole, Hot Sauce, Banana
Snack 10:30: Pork Loin, Banana, Natural Peanut Butter
Lunch 1:30: Port Loin, Banana, Natural Peanut butter
Dinner: 5:30 Grass fed beef, guacamole, rice, hot sauce, salsa (All mixed up and tasty)
Snack 8:30: Caveman Chili, Rice (Probably should have eaten smaller portion.  Not stuffed, but probably more of a 4 block meal instead of snack)

I split my lunch in half between the 10:30 and 1:30 to see how I felt in WOD.  Felt good and plenty of energy during WOD.

Naptown:
Push Press: 240# x 3

WOD:
9 minute AMRAP:
5 Thrusters
12 Deadlifts @ 115 (Rx)

6 rounds + 6 reps

1/21/2014
Breakfast: Eggs, Guacamole, Hot Sauce (I realize now that I forgot my fruit)
Lunch: Chicken Breast, Caesar Salad (No Croutons), Natural Peanut butter
Dinner 6: chorizo, eggs, rice, guacamole
Snack 9: Chicken, Almond Butter, Banana

Notes: Bummed that I forgot my fruit at breakfast.  I died today in the WOD and failed at rep 2 at 305 because I didn't have the energy.  Now I realize why.  But it reinforces that we are on the right track with the zone type of approach that has more carbs than I am used to.  I might consider a 1 block snack around 11am on crossfit days

Naptown:

Front Squat 
3-3-3-3-3 295 x 3.  

Finished at 

Partner WOD
300 Russian KB Swings (2/1.5) (straight arms only)
EMOM: 6, 2 for 1 wall balls (scale: 10, 2 for 1 jumping air squats)

Micah and I completed in 15:31 rx

1/20/2014
Breakfast 9: pork loin, strawberries, natural peanut butter
Lunch 1:30 pork loin, spinach, olive oil dressing, natural peanut butter, strawberries
Dinner 6:30: chicken, spinach , Caesar dressing, 1/2 cup natural orange juice
Snack 9:00: chicken, 1/2 cup natural orange juice, almond butter

Naptown:
Bench Press.  5 x 3 Last weight 285 x 3

14 minutes of Every Minute On the Minute (EMOM) (alternating minutes)
Even Minute: 8 Pull Ups at your hardest scale (Strict Chest To Bar, Strict, Kipping Chest To Bar, Kipping, Banded Assistance, Ring Row…)
Odd Minute: 35 double unders (or 1 minute of Double Under Work)

Post – 2 Sets
1 minute of max hand release Push Ups
2 min rest between sets.

WOD: 8 Kipping Pullups, DU – 22 to 35 Range. Finished all 35 on 2 rounds. Got 35 on my first set unbroken. Definitely my best day ever on DU’s in a WOD setting

Push ups: 30/25

1/19/2014
Breakfast 9:30: eggs, guacamole, banana
Lunch 12:30: chicken, rice, spinach, hot sauce,guacamole
Early dinner 3:30: qdoba, regular
Snack 5:30: 1 block, pork loin, rice, almond butter
Dinner 7:30: qdoba, regular

1/18/2014

Breakfast 8:00: eggs, guacamole , hot sauce, apple, banana

Lunch 11:15 qdoba, regular

Late lunch 3: chicken, guacamole , hot sauce, apple, salad, olive oil dressing
Dinner 7:30: chicken, strawberries, apple, almond butter
Snack 10: apple, pork loin , almond butter

Eating 5 times is a lot, when it is real food.  Going to try for four meals a day, no snacks.

1/17/2014
Breakfast 8:00: Chorizo,Eggs,Guacamole,Hot Sauce, Orange, Apple
Snack/Early Lunch 11:10: Chicken, Mixed fruit, natural peanut butter (I know, but only fat at work.  Need to plan better)
Late Lunch 2:30: qdoba.  Rice, corn salsa, guacamole, salsa, steak, ground beef
Dinner 5:30: chicken, guacamole, hot sauce, Spanish, olive oil dressing, banana
Snack: eggs, guacamole, hot sauce, spinach, olive oil dressing, strawberries

Ate too much protein this morning and spaced my breakfast out over about 45 minutes because I was getting kids ready in the morning

01/16/2015

Breakfast: 4 eggs, Guacamole, Hot Sauce, Cup Blueberries.  1/2 cup strawberries

Lunch: Pork Loin, Mixed fruit (2/3 of my plate), 2 packets of almond butter.
Snack: pork loin, almonds, banana
Dinner: qdoba.  Rice, corn salsa, guacamole, salsa, steak, ground beef, apple sauce

Felt pretty good.  Really hungry when I got home from work, so I had a small meal/ snack before Milo's practice.

Naptown:

Open WOD 13.3:  186 reps

01/15/2014
Breakfast - 3 eggs, 18 almonds, 1/2 cup blueberries, 1/2 banana
Lunch - Qdoba naked burrito.  Rice, Steak, Corn Salsa, Red salsa, guacamole
Dinner - Rotisserie Chicken, Spinach, Olive Oil dressing, strawberries
Snack - 1/2 plain hamburger patty (home made), packet almond butter, strawberries

Felt really good during lunch workout.  Felt hungry in the evening.

Weigh in: 260

Naptown:
Back Squat: 5 x 5.  Finished at 365 x 5

WOD:
6 Rounds Every 3 Minutes8 Strict Press (75/45)8 Box jumps, 30/24 box12 Kettlebell swings (2/1.5)

Scaled to 24" box

Fastest Round 1:08

Slowest Round 1:11