Monday 2010.05.31
Rowing “Murph”
For Time:
2K row
100 pull-ups
200 push-ups
300 squats (subbed hip extensions as per doctor’s orders)
2K row
1h43m. Or so.
Yes, this royally sucked. I did 20 rounds of 5 pull-ups / 5 push-ups / 15 hip ext / 5 push-ups. Ran out of multiple push-ups pretty early on. That was definitely the slowest part. Pull-ups and hip extensions were pretty okay. By the time I got to the second row I was just thankful to be rowing.
Sunday 2010.05.30
After a *very* lazy week
3 rounds:
In 3 minutes complete —
200m row
12 bench press (75#)
As many toes to bar as possible in remaining time
9,9,8.
Need to work on T2B. Rest of it felt easy. Overall didn’t really burn me out because my T2B was a lot of resting.
Tuesday 2010.05.25
5K Row – 20:29.3
Last time about a year ago – 20:57, but I don’t think it felt nearly as awful. Clearly need to get back in the game.
Wednesday 2010.05.19
Breakfast
blueberry smoothie
coffee
5 fish oil capsules
Snack
apple + almonds
coffee
Lunch
1/2 cobb salad
strawberries & raspberries with sunflower seed butter
5 fish oil capsules
Dinner
mussels
pork tenderloin in dijon sauce
apple + sunflower seed butter (what is wrong with me?)
5 fish oil capsules
Wednesday 2010.05.19
Little CrossFit-ish Thing
For Time:
21 bar dips, red band
420m row
15 bar dips, red band
300m row
9 bar dips
180m row
9:10
Dips were way harder than I thought they would be. Rowing was pretty much fine bar a moment in the middle of the 300m row when I thought I was going to have an asthma attack. Possibly it wasn’t the best idea to do this right after lunch.
Tuesday 2010.05.18
Breakfast
blueberry smoothie
coffee
5 fish oil capsules
Snack
almonds
coffee
Lunch
chicken salad
sausage/veggie soup
5 fish oil capsules
Snack
thai tea
apple with almonds
small paleokit
Dinner
chicken satay (shared)
shrimp salad (shared)
crispy duck (shared)
5 fish oil capsules
Monday 2010.05.17
Breakfast
blueberry smoothie
coffee
5 fish oil capsules
Snack
small paleokit
coffee
Lunch
leftover chicken marbella
apple with almonds
5 fish oil capsules
Snack
thai tea
apple with almonds
Dinner
chicken salad
apple with almonds
5 fish oil capsules
Sunday 2010.05.16
Breakfast
blueberry smoothie
coffee
5 fish oil capsules
Lunch
leftover slow cooked eggs, 1/4 avocado, with el pato
coffee
Snack
small paleokit
1 apple
5 fish oil capsules
Dinner
appetizers: almonds & brazil nuts, salami
chicken salad
hard boiled eggs
5 fish oil capsules
Sunday 2010.05.16
500m row warm-up
Shoulder warm-up
Tabata Bench Press (85#) 6, 5, 4, 4, 4, 4, 3, 3
Tabata Hip Extensions 13, 12, 12, 10, 10, 10, 10, 10
Tabata Pull-Overs (25#) 6, 6, 6, 6, 6, 6, 6, 6
100 weighted sit-ups (25#) – 6:15
Saturday 2010.05.15
Okkaaayyy… what with all the beat the streets insanity, picture-taking did not go so well today. Fail on the massive amounts of fruit and sunbutter consumed. Should have planned better.
Breakfast
blueberry smoothie
coffee
5 fish oil capsules
1 test paleo fudge baby
Lunch
2 chicken drumsticks
3 hot dogs
accompanying lettuce
1 paleo fudge baby
1 little container bluberries with sun butter
a couple carrots / grape tomatoes
Snack
1 apple
Dinner
1 cup gazpacho
strawberries
another apple
waaayyy too much sunbutter
5 fish oil capsules