9/29/2014
Breakfast: Eggs, Stawberries
Snack: Trail Mix
Lunch: Trail Mix
Snack: Trail Mix  (had meetings and could not make it out for lunch:
Dinner: Bw3, Wings


Weight: 234.4  (Highest I have been in a long time)  I ate too much due to bracket buster and guessing I"m inflamed

Naptown:
Front Squat 5x3
295

Wall Ball
Max Reps x3
31-30-30

9/28/2014
Breakfast: Eggs, Guac, Hot Sauce, Grapes
Snack: Warrior Mix
Lunch: Wings
Snack: Banana
Dinner: Chipotle

Weight: 233.4

Naptown:
Day 2 Bracket Buster

9/27/2014
Breakfast: Eggs, Guac, Hot Sauce, Banana
Snack: RxBar
Lunch: Caveman chili
Snack: Caveman Chili, Hash
Dinner: Wings

Weight: 231.6

Naptown:
Day 1 Bracket Buster

9/26/2014
Breakfast: Patachou
Lunch: Patachou
Dinner: Chipotle


Weight:231.8

Naptown:
Did half the workout since I was competing this weekend

Run 200M
20 Air squats
Run 200M
20 Lunges
Run 200M
20 Push Ups
Run 200M
20 Burpees
Run 200M
:)  Didn't take time since it was half

9/25/2014
Breakfast: Patachou, Omlette, greens, bacon
Lunch: Patachou, Omlette, greens, fruit
Dinner: Chipotle,
Snack: cashews

Weight: 231.8

Naptown:
Agility warm up

Did half the wod because of competition tomorrow.
200M run
20 Lunges
200M run
20 Airsquats
200M run
20 Push ups
200M run
20 Burpees
200M run

9/24/2014
Breakfast: Eggs, Bacon, Banana
Lunch: Qdoba, regular
Dinner: Chicken, Mashed Potatoes, butter
Snack: Sausage

Weight: 231.4

9/23/2014
Breakfast: Eggs, Guacamole, Hot Sauce, Banana
Lunch: La Peep, Huevos con Chorizo
Snack: Pear
Snack: Banana
Dinner: Mongolian BBQ

Weight: 231.2

Naptown:
Backsquat: 5x3
335  Didn't feel as strong as I would have liked so backed off there

Partner Thuster ladder.  20 reps, then jump 30lb starting at 75lb
Finished with 5 @ 195
Brutal

9/22/2014
Breakfast: Eggs, Guac, Hot Sauce, banana
Lunch: Steak, broccoli, mashed potatoes
Dinner: Arroz con Pollo
Snack: Bacon

Weight: 232.2

Naptown;
lurong WOD 3
18+19
Level 3

9/21/2014
Breakfast: Eggs, Guac, hot sauce, banana
Lunch: Qdoba, regular
Snack: Sausage, Beef, banana
Dinner: bw3, Wings, Carrots

Forgot to weight

Naptown open gym:

Cleaned up to 275 successfully

Worked on stringing kipping pullups together and bar muscle ups

9/20/2014
I forgot to blog.  I need to get better

9/19/2014
Breakfast: Patachou, Omlette, greens, bacon
Lunch: Wings, Watermelon
Dinner: Sausage, Banana, bacon

Weight: 232.6

Rest

9/18/2014
Breakfast: La Peep, Conquistador, fruit
Waited to long to blog.

Weight: 232.6

Naptown
Lurong Olympian:
67 Reps

9/17/2014
Breakfast: Omlette (Bacon, Avacado, ham), greens, bacon.
Lunch:  Chicken, Mashed Potatoes, Butter
Snack: Chicken, Banana
Dinner: Chicken WIngs, Banana

Weight: 230.8

Naptown:
Lurong WOD 1
4 Min Row for Cals
Rest 1
3 Min Chest to bar
Rest 1
2 Minute 165 Back Squat
Rest 1
1 Minute Shoulder to Overhead

82/25/22/15
144

9/16/2014
Breakfast: Eggs, Guac, hot sauce, banana
Lunch: Chicken, Mashed Potatoes, Butter
Snack: Chicken, Banana
Dinner: Qdoba, regular

Weight: 232.6

Naptown:

Pistol work.  Actually got a pistol for first time on right leg

Push Jerk: 225.  Knee didn't bother me at all

Thruster: worked up to 185 on last set.  Did first few with bar and 95 lb.

9/15/2014
Breakfast: Eggs, Guacamole, Hot Sauce, Banana
Lunch: Chicken Salad
Snack: Chicken, Banana
Dinner: Qdoba
Snack: Sausages

Weight: 233.6

First Day of Lurong Challenge

Naptown:
FS: 265
Felt good to push a little bit on the squat.  Feel like I have lost some strength during my knee recovery. Feeling about 90% back with the knee

WOD:
500M Row
15 50lb slam balls.
17:50
Definitely gassed.  I can tell I haven't been doing much conditioning work while rehabbing.

9/14/2014
Breakfast: Eggs, Cheese,  Bacon, Rice
Lunch: Sausage, peanut butter
Dinner: Bw3, wings, carrots
Snack: Peanut Butter

Weight: 232.6

Worked on Muscle up stuff and did some snatching up to 135.  Technique felt reallly good at 95 and compromised at 135, so I stopped.

9/13/2014
Breakfast: Patachou, Piggy, Piggy Omlette, bacon, fruit
Lunch: Bw3, wings, celery, carrots
Dinner: Rice, Meatballs
Snack: Sausages, Guacamole (Cookout at block party)

Weight: 234.2 (Bad week, inflamed)

9/12/2014
Breakfast: Omlette, bacon, greens, fruit
Snack: Instead of lunch because of time.  Peanuts, Apple Sauce
Lunch: Chicken, Mashed Potatoes
Dinner: Chicken, Peanut butter


Naptown:
Strict Press 5x5
185 x 5
190 x 4

15 Minute Amrap (Partner with Mike and Randy
15 KB's
15 Push Ups
30 Air Squats
Only one member worked at a time.  2 burpees in between movements
8 rounds + 18 Air Squats

9/11/20014
Breakfast: Omlette, cheese, ham, onion.  bacon, fruit
Lunch: Chicken, mashed potatoes, butter
Dinner: Arroz con Pollo
Date night with Ruth: Volcano Rolls, Naked Tchopsix



Weight: 233.2

Naptown:
Deadlift: 5x5
Did clean stance and grip deadlifts
Successful @ 365, x3 @ 405

WOD:
8 Minute AMRAP
5 Front Squats @ 135
8 Toes to Bar
15 Box step ups

4 rounds + 6 reps

Did 8 consecutive toes to bar without coming off rig.

9/10/2014
Breakfast: Peanuts, Banana
Lunch: Haveli (need to stop eating indian food)
snack: Peanut Butter
Dinner: Wings, celery, carrots
Snack: Peanut Butter

Been doing very badly this week on peanut butter, peanuts and indian.  Think I have been justifying since I am starting lurong next week.


Weight: 231.2

9/9/2014
Breakfast: Eggs, Cheese, Banana
Snack: Banana
Lunch: India Garden
Snack: Peanut butter, pear
Dinner: Qdoba, Regular

Was rushed in morning, Forgot to Weigh

Naptown:
WOD:
Bar Muscle Ups/Box jumps 16″
1-2-3-4-5/2-4-6-8-10
8:13
Felt great to bar muscle ups in a WOD. Knee felt pretty good on the lower box jump. Now taking a rest/mobility day

9/8/2014
Breakfast: Peanuts, Apple Sauce
Lunch: Indian, India Garden

Weight: 230.2

Naptown:

Felt good to get back to some action. Did a 5 sec pause squat for the first 3 rounds, then did 5 reps for last two. Ended at 220

Knee is still stiff, but getting closer. Felt like the squat helped get some of that range of motion back.

WOD:
6:13 with PVC OHS and Kettle bell with Red band. Rx Strict hspu which feels awesome.

9/7/2014
Breakfast: Patachou, Omlette, bacon, greens, fruit
Lunch: Chicken Fried rice
Snack: Chicken, cheese
Dinner: Chicken Wings (Fresh Market), watermelon
Snack: Peanut Butter

Weight: 229.4

Naptown:
Worked on ring muscle ups.  still can't get one

Front Squat 185.  Just tested out the knee.  felt tight,  but pretty good

9/6/2014
Breakfast: Chorizo, eggs, guacamole, watermelon
Lunch: Qdoba, regular
Dinner: Bw3, wings, carrots, celery

Weight: 231.0

9/5/2014
Breakfast: Eggs, Banana, Apple
Snack: Peanuts, Banana
Lunch: Caveman truck, wings, chili
Dinner: Qdoba, regular

Weight: 229.4

9/4/2014
Breakfast: Peanuts and Banana (Forgot to eat this morning and the cafe downstairs is no longer serving breakfast)
Lunch: chicken, mashed potatoes, butter
Snack: Apple, 3 wings
Dinner: Arroz con Pollo

Weight: 231.4

Naptown:

BP: 255

No impact for the knee so I scaled to 53kg kettle bells following a similar flight simulator

2-4-6-8-10-12-14-16-1

9/3/2014
Breakfast: Eggs, Cheese
Snack: Banana (Forgot my carbs at breakfast)
Snack: Banana, Peanuts (Didn't have time for lunch after gym)
Lunch: Chicken, mashed Potatoes, butter
Dinner: Ground Beef, Guacamole,  Banana
Snack: Peanut Butter

Weight: 234.5  (Indian has to go of the menu)

Naptown:
Kind of did class
Pull up program
3 reps of each in about 6 minutes.  First time I have completed all unbroken.  Can move up

Instead of running and squats I did ski erg and bar muscle ups
4 rounds for 3 minutes
Ski 400 M
Bar Muscles ups

Was only able to complete 1 per round.  Destroyed my arms doing pull up program and ski erg

9/2/2014
Breakfast: Eggs, cheese, strawberries
Lunch: Indian, Havali
Dinner: Qdoba, Regular

weight: 233.0

9/1/2014
Breakfast: Eggs, Beans, Banana
Snack: Peanut Butter
Lunch: Qdoba, regular
Dinner: Ribs, Watermelon
Snack: Peanut Butter


Weight: 231.6

Naptown:
15 EMOTM:
1 Bar Muscle UP

Only failed one attempt, the 15th minute.  Others felt strong.  Got the 15th on the second attempt

8/31/2014

Weight: 231.6

8/30/2014

Weight: 230.4