8/29/2014
Breakfast: Patachou, Piggy, Piggy, fruit, greens
Lunch: Chicken, Mashed Potatoes, Butter
Snack: Peanuts
Dinner: Qdoba, Regular
Snack: Peanut Butter (No Excuse)

Weight: 229.4

Naptown:
First day back
Just did knee PT exercises
Did 30 push ups
30 Air Squats to a bench
Road Airdyne very slowly for about 8 minutes, just to feel out the knee
Did strict bar and ring pull ups

Felt good to break a sweat.  Knee is still pretty tender, but swelling has gone down significantly and feels decent after I move for a while.  However, I have some sore points in there and can't go past 90 degree angle on my knee because it feels like my stitches are going  to rip.  Good start back

8/28/2014
Breakfast: Patachou, Piggy, Piggy, Omlette, greens, fruit
Lunch: Chicken, Banana
Dinner: Chicken, Grapes

Weight: 233.4

8/27/2014
Breakfast: Patachou, Omlette, Greens, Fruit, Bacon
Lunch: Qdoba, Regular
Dinner: Banana, Peanut Butter, Turkey

No Weight

8/26/2014
Breakfast: Eggs, Avocado, Bacon
Lunch: Vegetable soup
Dinner: Wings

No weight.  Couldn't make it down stairs due to knee

8/25/2014
No breakfast (Surgery in morning)
Snack: Apple Sauce
Lunch: Thai Fried rice with chicken
Dinner: Chicken Wings

Weight: 235.4  Really dis appointed I have been up there for two days in a rwo

8/24/2014
Breakfast: Piggy, Piggy, Patachou, greens, fruit
Lunch: Qdoba, Regular
Dinner: Rice, Teriyaki Chicken
Snack: Peanut Butter (got to get back off the peanut butter)

Weight: 235.4  Feeling really bloated after bad weekend of sleep and weird schedules.  Working all night on friday really screwed me and a bit anxious about surgery.

8/23/2014
Breakfast: Qdoba (did eat until Lunch)
Lunch: Wings, Naked Smoothie
Snack: Pulled Pork
Dinner:Wings, apple

Slept until noon since I didn't sleep until 7am
Forgot to weigh myself because I had to run out of house

8/22/2014
Breakfast: Piggy, omelette, greens, fruit
Lunch: Wings, Blue Machine Smoothie
Snack: Wings, Banana
Dinner: Yats, Chili Cheese Etouffe, Rice
Snack: Late,Late night peanut butter.  Release didn't end until 6 am.  really fucked up my schedule

Weight: 233.2

Naptown:
20 Amrap
1000 M Row
750 Ski Erg (Sub for Mile Run)
Max 95 lb front squats in remaining time
85

5 Bar muscle ups and worked on attempting some ring muscle ups

8/21/2014
Breakfast: Piggy, Piggy Omelette. Greens, Fruit
Lunch: Havali
Dinner: Tomo, Spicy Chicken, Rice
Snack: Kefir Yogurt

Weight: 228.2

8/20/2014
Breakfast: Piggy,Piggy Omlette.  Bacon, Greens, Fruit
Snack: Peanuts, Banana (Didn't have time from real lunch)
Dinner:  Arroz Con Pollo

Weight: 231.4

Naptown:
12 minute AMRAP
1 knee to elbo
1 T2B
1 Pull Up
2 knee to elbo
2 T2B
2 Pull Up
etc...

5 x 2 Backsquat
365

8/19/2014
Breakfast: egg, bacon, avacado, cheese, fruit
lunch: chicken, pears
Snack: Pear, Peach
Dinner: mongolian grill, rice, beef, sausage, sauce, onions
Snack: Kefir Yogurt

Weight: 231.4

Naptown:
10 AMRAP:
on top of minute do airdyne for 20 seconds, then max situps
220
10 AMRAP
on top of minute row 10 calories, then max chest to bars
18

8/18/2014
Breakfast: Banana, eggs, avocado
Lunch: chicken, Pear
Dinner: Qdoba, Regular
Snack: Pear

Weight: 234.0  Kind of disappointed, but feel like I"m a bit bloated.  Then again, I have been resting more and not doing as many WOD's since the knee

Naptown:
Lunch Meeting so I couldn't go
hit open gym with the kids.
Hit 10 Bar Muscle Ups.  Freaking feel awesom

8/17/2014
Breakfast: Patachou, Omlette, Bacon, Greens, Fruit
Lunch: Shalimar
Dinner: Rice, Steak, Chicken, nuts, fruit
Snack: Strawberries

Weight: 234.6

Feeling super bloated after the peanut butter and cashews and working a late shift at fest.

Naptown:
Front Squat:
5x5
225 Taking it easy with the knee

Muscle up work.  Got my first bar muscle up!

8/16/2014
Breakfast: Eggs, Bacon, Cheese
Lunch: Chicken, Rice, Squash
Dinner:  Peanut Butter, Cashews, Ham Slice with String Cheese.  Strawberries.

Dinner was crappy.  Just kind of snacked around before volunteering at Sausauge fest @ st. thomas. Ate too much pb and cashews.

Weight: 233.2

8/15/2014
Breakfast: Eggs, Bacon
Lunch: Caveman Chili

Weight: 232.4

Naptown:
5x3 Back Squat
Completed 315 Then dropped weight.  Again, squat felt good, but felt unstable unracking and walkng it back

5 EMOTM
10 Wall balls
5 kb

8/14/2014
Breakfast: Bacon, Eggs
Lunch: India Garden
Dinner: Home.  Chicken, Soup, green beans, fruit
Snack: Watermelon

Weight: 233.4

Found out I have a torn Meniscus.  Going to have a scope on the 25th.  Limited workouts until then

Naptown:
Push Press
5x3
185

Couldn't do clean EMOTM so I did chest to bar pull up practce

8/13/2014
Breakfast: Eggs, Bacon
Lunch: chicken, Mashed Potatoes, Butter
Dinner: Steak, Soup, green beans, pistachios.
Snack: Apple, Pineapple


Weight: 233.2

WOD:
Front Squat x 3
275.  Didn't push it since knee is feeling sketchy.  Actually squatting felt fine, just stepping back with the weight was biggest challenge

3 Rounds:
25 Situps
20 Lunges (Used PVC instead fo 45 lb weight)
15 HSPU
16:Something

8/12/2014
Breakfast: Eggs, Guacamole, Banana
Lunch: Indian, Haveli

Weight: 232.4

8/11/2014
Breakfast: Bacon, Eggs
Lunch: India Garden
Snack: Banana, Pear
Dinner: Chicken, Rice, fruit
Snack: Peanut Butter

Weight: 230.4

Mobility day.  My knee was feeling really stiff.  kind of like it needs to be pulled and popped like a finger.

8/10/2014
Breakfast: eggs, bacon, guacamole, hot sauce, strawberries
Snack: ground beef, apple
Lunch: Wings, apple, banana
Dinner: Peanut Butter, Cheese

My knee feels wrecked after the double unders

Weight: 231.4

Naptown:
MFFL WOD 1.5
3 Rounds for time
10 285# Deadlifts
15 bar facing burpees
50 Double Unders
14:54

8/9/2014
Breakfast: Eggs, guacamole, hot sauce, bacon, banana
Lunch: Ground beef, rice, guacamole
Dinner: Ham, cheese, banana, strawberries
Snack: Ham Cheese

Weight: 229.4  First time in 220's

Rest day

8/8/2014
Breakfast: Eggs, Guacamole, Hot Sauce, Banana
Lunch: Chicken, Mashed Potatoes, Butter
Dinner: Chicken, Rice, broccoli, pineapple, grapes
Snack: Chicken, strawberries

Weight: 231.4

Naptown:
MFFL Wod 1.1
30 Minute AMRAP
1 bear complex (start 155 drop 5 lb each pound)
3 chest to bar
10 box overs
15 wall balls
9 + 5 wall balls

Had no energy from the start and this one felt like shit.

8/7/2014
Breakfast: Eggs, Guacamole, Hot Sauce
Lunch: India Garden
Dinner: Ground Beef, guacamole, hot sauce, pine apple, strawberries

Weight: 235.0 (Ouch)

Have been eating too irregularily and too much dairy and peanuts.  Need to tighten back up.  feeling inflamed.  Think diet has been a bit off this week because I've had some stressors at work and running back and forth to my moms.  Plus I have been doing those Masters Functional Fitness league wod's which are long and hard.  been feeling hungry because of that.

Rest day

8/6/2014
Breakfast: Bacon, eggs, banana
Lunch: Indian, Tiki Masala, Spinach Sauce.  Two helpings
Snack: Banana
Dinner: Arroz con pollo
Snack: Watermelon, banana

Weight: 233.4

Naptown:
75# Bar
75 Snatches: 6 Minute time cap
5:12
Rest 2 minutes
75 Thrusters: 6 Minute time cap
63

8/5/2014
Breakfast: Bacon, Eggs, Banana
Lunch: Really a snack, peanuts, peach (Had meetings at work and didn't have time to go get something to eat)
Snack: peanuts, banana

Weight: 232.4

Naptown:
Backsquat
3x5
335 (Got one at 355)  Too much after maxing on sunday

Skill:
Alternating Minutes
Toes to Bar (Scale for Kettle bell since my back was bothering me)
Ring dips
Did as many as possible in 30 seconds

8/4/2014
Breakfast: Bacon, Eggs
Lunch: Wrecked Salad, chili from Potbellies (Lunch Meeting)
Snack: Peanuts and Banana
Dinner: Chicken Fried Rice
Snack: Peanut butter

Weight: 230.4  (First time at 230)

Rest Day

8/3/2014
Breakfast: Ground Beef, Avacado, Banana, Pineapple
Lunch: Shalimar, Rice, Spinach Sauce, Chicken Tiki masala.  Went for seconds
Dinner: Qdoba, Regular
Snack: Ground Beef, Pineapple, Strawberries

Weight: 233.0

Naptown:
Did masters fitness league wod
5 min to max back squat
rest 5
5 minute to max shoulder to overhead
rest 5
5 minute to max deadlift
rest 5
5 minute to max bench

bs 385 5lb pr
pp 275
dead 455
bench 300

tried 495 but tweaked back so I just dropped the weight.  too little time for me to get to max on deadlift

8/2/2014
Breakfast: Patachou, Omlette, greens, bacon, fruit
Lunch: Thai Fried Rice with Chicken
Snack: On the road from my moms.  Ham slices, pepper jack cheese, too many peanuts, banana
Dinner: Brazilian home cooking.  Something with brisket, rice, shrimp

Weight: 233.4

Did light workout
Jogged to Butler track
4 x 400 M
Jogged Home

8/1/2014
Breakfast: Eggs, Bacon, Banana
Lunch: chicken, mashed potatoes, butter
Dinner: ground beef, avacado, fruit
Snack: Arties, chili, sweet potatoes

weight: 232.2

Naptown: ET Workout
Agility ladder stuff

15 AMRAP
20 High Five Pushups
20 Wall ball situps
20 alternating air squats
200 M Run

worked with alan, 3 +100 M