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WOD @ home
3rds, 30 pushups + 40 situps + 50 squats

[12:01]

The original includes 20 pullups but I lacked a bar here at home.
Still a bit sore from Cindy a few days ago, but I had to do it to get myself back in shape.

CF WOD 28MAY09 - 09JUN09

09JUN09
WOD#1: Back Squat 5-5-5, Press 5-5-5
Back Squat [80kg], Press [40kg]

Could have gone just a bit heavier, but I wanted to make sure my mechanics were consistent. Elbows up!


WOD#2: Tabata This
20sec of work, 10sec of rest; 1min of rest between exercise
Situps
Squats
Pushups
SDHP
Pullups

Total of LEAST number per exercise: 55 (55 club!)


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29MAY09
WOD: "Barbara"
5rds for time; 20pullups 30pushups 40situps 50squats
[15:16] (3rds)

For some reason I just did 3rds. Im an idiot.


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28MAY09
WOD:Strict Press 5-5-5
[40kg]

Finisher: Max rep of strict pullups x 5
12-10-9-8-9

we really need a pullup bar soon. but at least Im getting some ring pullups to clean up my muscle ups later.

GRFS LOG 25MAY09: DAY 36

WOD

"J.T."
21-15-9
HSPU, Ring Dips, Push-ups

[17:55]

GRFS LOG 16MAY09 - 19MAY09: DAY 27 - 30

19MAY09: DAY 30

SLEEP:
8hrs

NUTRITION:

1100 2eggs, 3bacon, scoop of rice; glass of milk

1545 turkey neck, scoop of rice, pint of water

1900 small bowl of pho' (Chungs!), glass of water

2050 12oz vanilla steamer (Global Bean!)

2345 Paleo Kit (minus jerky)

0120 1 apple-chicken sausage, bowl of steamed veges, bottle of water

WOD:
REST

FEELING:
Tired lately. had to stay up late this night to study for a quiz in class.
Still trying to get my circadian clock back on schedule.

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18MAY09: DAY 29

SLEEP:
4hrs (?!)

NUTRITION:

1300 (i know i ate something..)

1500-1600 paleo kit

2030 steak with rice, oysters (!!), pint of water

1015-0100 4 Gin&Tonic's ($9 @ Ghandi's!), 2 bites of a hawaiian pizza, and 1 bite of a mushroom and pepperoni pizza

WOD:
@ Bremerton CrossFit
3rds for time:
12 deadlifts 175#
10 box jumps
300m row
15 wall ball shots
[12:02]

FEELING:
Haven't rowed or done wall ball shots in a long time. my legs were wasted during that workout. The guys at Bremerton Crossfit were nice enough to let me workout there. they have a pretty good spot. didn't get very much sleep the night before, and I'm sure if I were fully rested, I would have done better.
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17MAY09: DAY 28

SLEEP:
8hrs

NUTRITION:

1430-1350 all sorts of cheese from the Seattle Cheese Festival

1615 .5 of my Liberty sandwich from The NY Deli (bread, mustard, lettuce, tomato, LOTS of turkey, LOTS of roast beef, pickle)

1800 1 scoop of maple walnut with hot fudge on a waffle cone from Molly Moon's (!)

2100 .5 the rest of my Liberty sandwich

[late night begins..]

0130 6pints of fat tire beer

0300-0630 4-5 beers of Rolling Rock

WOD:
REST Did 1 max-rep of dips, 1 max-rep of pushups, and 40+ squats while drinking at the A.M. (oh geez..)

FEELING:
DRUNK. full of cheese. nice day though.

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16MAY09: DAY 27

SLEEP:
5hrs (NW Qualifiers day)

NUTRITION:
1200 8oz vanilla steamer, blueberry scone

1530-1800 paleo kit, water

1900 Red Robin Guacamole Bacon Burger (sans bun), fries (had to.), 2 pints of water

2230 .5 of an Arby's burger (just roast beef.. or pastrami), cup of water

2250 2 "German Chocolate" shots, some strawberries, angel fruit cake (strawberry)

2340 SMALL shot of whiskey (didn't finish)

0000 1 slice of ube cake (no frosting), flan, 1 malibu rum shot w/ coke chaser

WOD:
Judge NW Qualifiers all day :D

FEELING:
Qualifiers was fun. another nice day, just wish I had packed a sufficient meal plan. ended the night with sweets. probably wont be doing that again. thankfully im not a huge fan of sweets.

GRFS LOG 13MAY09 - 15MAY09: DAY 24 - 26

15MAY09: DAY 26

SLEEP:
8hrs

NUTRITION:

1100 Bowl of Kashi cereal; pint of milk

1415 - 1500 Paleo kit, water

1540 "paleo kit" (a few handfuls of seeds, nuts, and dried apricots); 3 taquitos, water

2245 Mushroom & Swiss Burger sans bun, steak fries (had to.), pint of water

WOD:
"Cindy" gone bad
AMRAP in 15min:
5 ring pullups
10 Knees-to-Elbows
15 Overhead Squats [20kg bar]

6rds+5pu+10KtE+2OHS

FEELING:
Somewhat of a busy day. Couldn't really focus much on the workout. Just wasn't in the right head space today. will definitely do this again later. Didn't eat much today also. Finished the day off with a burger-sans-bun from Red Robin. YUM.

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14MAY09: DAY 25

SLEEP:
6hrs

NUTRITION:

1100 Handful from paleo kit

1600 Half of Chipotle chicken bowl

2040 Other half of bowl

2050 2eggs, 5oz of cornbeef, .5scoop of rice, water

0000 2 scoops of (sugar free) vanilla icecream w/ milk

WOD:
Deadlift max weight
3reps x 5sets

max: 110kg

FEELING:
Haven't done an O-Lift like this in a long time. so I went back to n00b status and started somewhat light. Did round my back a few times, and did feel a bit dizzy a few times. It's a learning process though. Definitely more to come.

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13MAY09: DAY 24

SLEEP:
9hrs

NUTRITION:

1300 2eggs, 0.5scoops of rice, water

1445 6 mini donuts (had to. Pike's Place Market), water

1500-1600 paleo kit

1900 tall vanilla steamer

2100 chicken thigh & drumstick, cole slaw, pint of water

WOD:
REST

FEELING:
Costco chicken is sooo good for its price (4.99!!!!11oneone!). Paleo note: picked up a big container of macadamia's for $14, and dried apricots for $9. should last me awhile. just gotta get some more jerky now.

GRFS LOG 12MAY09: DAY 23

SLEEP:
8hrs

NUTRITION:

1330 Bottle of water

1550 spam&egg omelette, pint of milk

2100-2130 paleo kit, bottle of water

2135 8oz Vanilla Steamer [hot milk w/ vanilla]

2330 sauteed boneless chicken w/ onions, carrots and rice; 1.5 pint of water

WOD:
FILTHY FIFTIES modified

50 reps each exercise for time:
Squats
Right-Arm Push Press
Situps
DB Swings
Pushups
Left-Arm Push Press
Walking Lunges
Broad Jumps
V-Ups
Burpees

[22:55] DB weight @ 35#

FEELING:
Another WOD in the box = great. worked up a good sweat. Like everyone else [who is right arm dominant], my left arm p/p sucked, did 5rep sets. Hungry after as always.

GRFS LOG 11MAY09: DAY 22

SLEEP:
8hrs

NUTRITION:
1310 tuna-egg omelette (3 eggs, 1 can of tuna); glass of water

1550 Q'doba chicken bowl (rice, beans, chicken, bellpeppers & onions, pico di gallo, sour cream & cheese)

1945 1small cup mango frozen yogurt w/ cut up kiwi (from Yoswirl)

2245 .5pint of choco-milk

2315 2 chicken thighs, bowl of steamed broccoli & cauliflower, pint of water

0000 ~10 strawberries

WOD:
REST

FEELING:
Hungry today. No workout though because I woke up almost late to class today, then chilled with the dog.. blah blah.. had to work, blah blah. So I had little time. Excuses excuses. /fail

GRFS LOG 08MAY09 - 10MAY09: DAY 19 - 21

10MAY09
SLEEP:
7hrs

NUTRITION:
0915 3eggs w/ cheese, 3spam slices, .5pint of milk

1330-1730 bottle of water

1800 the rest of breakfast (~1egg, ~2spam slices), glass of water

1630 some seeds, nuts and jerky, glass of water

2045 small bowl of seafood fettucini alfredo

2100 steak, carrots, glass of cabernet wine

2215 some strawberries

2230 .5pint of chocolate milk

WOD:
CFWU x3 (minus pullups)
TABATA: KB STYLE (16kg [35#])



8rds each workout; 20sec of work, 10sec rest intervals:
KB SWING
SDHP
PUSHPRESS (R)
PUSHPRESS (L)
KB SQUAT CLEAN

LOWEST REP TOTAL: 42

FEELING:
Hate myself for not working out the past two days, so I "punished" myself and did this WOD I made up. I also did 10sec of rest from one workout to the next. Indoors, trying to watch the time, AND mark my numbers, and wipe the sweat off my face. It was good. If I didn't have to keep track of my own numbers, I would have done much better. The pushpress and cleans hurt my forearms a bit, but nothing im not used to [see: turkish getup]. Oh, and Tabata music mix from Dru helped [thumbs up!].

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09MAY09
SLEEP:
8hrs

NUTRITION:
pre-1345 ??? [edit later]

1345 nuts, seeds, jerky, bottled water

1850 some strawberries

2200 1teriyaki chicken breast, 2baked chicken thighs (yaye protein!), steamed broccoli and cauliflower, big glass of water

WOD:
REST /fail.

FEELING:
i feel shitty for not working out.

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08MAY09
SLEEP:
8+hrs

NUTRITION:
pre-1530 ??? [edit later]

1530ish? 1 eggroll, small bowl of wonton noodles w/ beef wonton (assorted veges), 1.5pints of water

post-1530 ??? [edit later]

WOD:
REST

FEELING:
It was a sunny day, so I felt good. I didn't workout but I did do a fair amount of walking around capitol hill. Happy I am healthy :D

GRFS LOG 07MAY09: DAY 18

SLEEP:
8hrs

NUTRITION:
1155 a bite of pj's taquito

1240 3 eggs, 5 nuggets, leftover bits of steak and bellpepper; pint of water

1500 pint of milk

2245 slab of chicken thigh[teriyaki sauce, salt, garlic, pepper]; salad[greens, tomato, cheese, olive oil, salt], glass of iced tea

2330 pint of milk

0130 hotfudge sundae w/ strawberries

WOD:
5rds for time:
16kg [35#] KB swing 30reps
burpees 30reps
situps 30reps

[24:03]

FEELING:
GREAT WORKOUT. thank you PJ for pushing me to work hard. Burpees were the tough ones in this. sweat dripped down into my eyes, burned a bit. I have a feeling I'm going to feel sore in the abs, but thats good. I think if I don't make the PWOD[parkWOD], I'll do them in the little gym I have here at my complex. If I'm paying for it, I might as well take advantage of it.

I cooked chicken tonight, and it was BOMB in the form of chicken. that is all.

GRFS LOG 06MAY09: DAY 17

SLEEP:
6hrs

NUTRITION:
1400 bowl of Honey Almond Flax cereal, pint of milk

1530 9 Tyson's nuggets, glass of water

2230 2 steak burritos [tortilla, steak, mushrooms, bellpeppers, lettuce, tomatoes, hot sauce]; pint of water

0030 Pint of milk

WOD:
REST

FEELING:
work in the middle of the day sucks. takes away all the energy in me. Also broke out in some sort of allergic reaction to something after work, causing me to shower early, so I used this as a "rest" day.

abs started to hurt a bit at night, and now that its the next day [17MAY09], i can feel it on my upper abs. wanted to do some gymnastic basic warmups but my abs wont allow me to.

GRFS LOG 05MAY09: DAY 16

SLEEP:
7hrs

NUTRITION:
1030 3 bacon strips, 2 over-easy eggs, 1 hashbrown, pint of milk

1700 Q'doba chicken fajita burrito: tortilla, chicken, black beans, bell peppers, pico de gallo, sour cream & cheese; 8oz water

2340 pint of water

WOD:
"Twenty-One" for time:
20pushups-1situp
...
..
.
1pushup-20situps

[17:51]

FEELING:
Surprised. watched the group at greenlake do the WOD, got an idea of the time. Did the WOD at home on carpet, no counter-weight on feet, but rug burn on back sorta. Had a sub-20 time so I'm feeling good. Situps took awhile.

Didn't eat much today[YET]. I'll be up late tonight working on homework, so I'll definitely be fitting in a late night meal plus some late night snacks.

GRFS LOG 04MAY09: DAY 15

SLEEP:
7hrs

NUTRITION:

0935 leftover steak, potato salad, glass of water

1300 8 pieces of Tysons nuggets, glass of water

1450 shrimp w/ bell peppers & mushrooms, glass of water

1815 bowl of Honey Almond Flax cereal w/ pint of milk

2000 leftover steak [we have a lot from bbq]

2345 pint of milk

WOD:
20 turkish get-ups, 10 each arm
16kg KB (35#)
[n/a time]

FEELING:
After 3 days off, I'm slowly getting back. It's raining, and after that sunny day we had, I'm being a pansy and working out inside because of the rain. Feeling gassy because of the milk. Got my kettlebell, so if the rain keeps up, ill be able to workout with a decent piece of equipment. thinking about switching my log to a new site [wordpress maybe? sorry blogger, just wanna use you for other reasons, not logging, sorta.] we'll see..

GRFS LOG 03MAY09: DAY 14

SLEEP:
9hrs

NUTRITION:

1300 1.5 bowl of leftover pancit [had to.]

1340 pint of milk

1930 leftover lasagna, skewered shrimp w/ veges, water

2130 a few cuts of steak, 1 beef&chicken burrito [cheese, lettuce, tomato, hot sauce]

WOD:
REST [enough rest already..]

FEELING:
After 3 days of no workout, it sucks. I almost feel like I lost time that I could have used "physically-productively" if that makes any sense. I just need this weather to turn around and get a bit more hot. Working out at home limits myself. I have my kettlebell now, so hopefully I take advantage of it. Speaking of, I'm gonna go get it now.

*note to EVERYONE: get a kettlebell, its the ONLY object, bang for buck, to have at home to workout with. that is the truth*

GRFS LOG 01MAY09 - 02MAY09: DAY 12 & 13

SLEEP:
about 8hrs

NUTRITION:
1045 6 pieces of bacon

1300 1 HUGE scoop of mocha almond fudge [waffle cone]

1600 3 complimentary wine taste; 1 glass of guwertztraminer

1830 2 seared salmon, 1 garlic chicken, 1 spicy tempura, 1 tuna [sushi]

2330-0030 1 gin&tonic, 1 jagerbomb

WOD:
REST

FEELING:
sunny day in a field of flowers with a glass of wine.. what more could a heterosexual man ask for? ;)

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SLEEP:
8hrs

NUTRITION:
1430 water, jerky, pecans

1630-2100 steak, asparagus, rice, shrimp skewers, broccoli salad, peach pie, slice of cake, rice cake, small cup of Sprite, water..

WOD:
Tabata eat for time :D

FEELING:
I. LOVE. FAMILY BBQ'S. happy.

GRFS LOG 30APR09: DAY 11

SLEEP:
8hrs [yaye]

NUTRITION:
1200 omelete; 2eggs, some milk, ground beef, lettuce, tomato, cheese, hot sauce; .5pint of milk

1800-2000 pint of water

2100 "beef&eggs"; ground beef, 2 eggs, hand full of mushrooms, garlic salt and pepper; pint of water

WOD:
4rds for time
400m run
30 squat thrusts
[13:23]

FEELING:
good. more cardio, which my mind and body hate.

GRFS LOG 29APR09: DAY 10

SLEEP:
7hrs I believe..

NUTRITION:
1200 rice, bacon, hashbrown, pint of water

1400-1800 pint of water

1815 hand full of almonds, water

2100 2tacos: flour tortilla, ground beef, lettuce, tomato, cheese, hotsauce

WOD:
7rds for time
30m waiters walking lunge, 100m waiters walk
[15:30 @ 25#]

FEELING:
Went a bit light on the weight for the WOD, but I made up for it by pushing myself harder. towards the end of the WOD, I started feeling it in my lower back, expecting it to hurt the next day [it doesn't]. I feel good. working out this much always feels good. I don't use that stupid excuse "I'm getting older.." when I'm only 23! c'mon now people..

GRFS LOG 28APR09: DAY 9

SLEEP:
8hrs total [woke up early, fell asleep during the day]

NUTRITION:
0815 2eggs, 7pieces of bacon, .5pint of tea

1700 Genki Sushi [YUM!]; rice, salmon, chicken, hotdog, shrimp, avocado, salad greens, 2pints of water

2100 bowl of edamame, salad [greens, olive oil, cheese, salt]

1130 chocolate almonds [sugar free]

WOD:
REST

FEELING:
slept more than usual throughout the day, but thats because I woke up way early. No workout today just because. GENKI SUSHI IS GREAT. definitely going there again. Bang for your buck.

GRFS LOG 27APR09: DAY 8

SLEEP:
close to 8hrs

NUTRITION:
1300 .5lb ground beef, 2 eggs, bits of chicken, some spinach, some tomatoes, some mushrooms, garlic salt and pepper, pint of water

1700 1/4bowl of a Chipotle chicken bowl (black beans, bell peppers, onions, grilled chicken, tomatoes, corn, sour cream, cheese)

2045 3/4bowl of Chipotle chicken bowl, pint of water

2110 bowl of edamame (shared with PJ), pint of diet green tea

2230 small bag of Honey Almond Flax cereal, pint of milk

WOD:
Fight Gone Bad: Park Style
Total reps of SDHP(2pood), box jumps, push press(50#), burpees, imaginary-wall ball
[266pts]

FEELING:
Woke up late for class today so I didn't get to eat anything in the morning. Been slacking on the snacking and milk, but my sister just bought a new gallon so its game time. no work or class tomorrow, so hopefully I make some time to go out and shop for some snacks.

The WOD was good. started with the SDHP, which is what I wanted. 2 poods was friggin heavy as always. felt it in my lower back since there's new muscle fibers there [see: soreness]. i feel a gain in my energy though, and thats really good. I really want to do workouts in a "box" though, and get a crazy sweat on. This windy weather is nice, but just too nice.

GRFS LOG 26APR09: DAY 7

SLEEP:
about 8hrs

NUTRITION:
1130 two eggs

1200-1600 hand full of almonds, bottle of water

1700 12 Tyson's nuggets

1800 bowl of edamame beans

1930 @ Bick's: 1/2 duck springroll, 2 skewers of blackberry bbq pork, 1cup of cut up greens with some sort of dressing, jalepeno cornbread [BOMB!], some of PJ's fries [BOMB!], 2 bites of PJ's burger, a few spoon full's of blackberry cobler [very sweet]

WOD:
REST

FEELING:
woke up a bit late for work, that's why I didn't eat anything. nice day, kinda wanted to work, but I didn't have very much time didn't make time because the family was in town and I wasn't sure when we were leaving to go eat out. Ate at Bick's on Greenwood and 105th. Pretty good. Rest up, class tomorrow and work again.

GRFS LOG 25APR09: DAY 6

SLEEP:
7hrs

NUTRITION:
1230 handfull of almonds, bottled water

1330 small plate of cantaloupe, grapes, mango, bottled water

1530-1630 hand full of almonds, bottled water

1700-2030 hand full of almonds, apple, some water

2300 1/3lb of steak, mushrooms, carrots, rice, salad [greens, tomatoes, cheese, salt, olive oil], glass of water

WOD:
4rds for time
400m run, 50 squats
[12:56]

FEELING:
heavy legs, need to eat more again. Drinking the night before doesn't help, oh well though. work sucks. need to sleep to work again. BLAH