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Old 09-08-2009, 01:41 PM   #291
Marcus Allen
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Re: 1000 CFT and 185#

Yesterday was Computer Sabbatical day at our house.

Diet yesterday
B- 4 eggs, cashews
L- 5oz pork roast, salad, 1 sm mashed potato w/ butter
S- 2oz salsmon, peach, cashews
D- 5oz pork roast, salad w/ blu cheese
S- cashews, plum

So far today

WOD
40g protein, small plum

B-1.5c cottage cheese, tiny plum
L- 5oz roast turkey, salad w/ blue cheese dressing
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Old 09-09-2009, 06:11 PM   #292
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Re: 1000 CFT and 185#

yesterday...

S- 3oz salami, cashews
D- 6oz pork roast, lg salad w/ dressing
S- 4oz milk, cashews

Today...
B-1.5c cottage cheese, peach
S- This was well worth the cheat, I had 1!
VooDoo Doughnuts WFS mine is the upper right one, and YES, THAT'S CAP'N CRUNCH!

L- burger patty wrapped in lettuce, toms, onions, 4oz pork roast w/ chick peas salad

D- 5oz salmon, lg salad w/ oil and vinegar
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Old 09-09-2009, 06:59 PM   #293
Murray Birch
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Re: 1000 CFT and 185#

You didn't get the fourth one down on the left? Those are some delicious looking donuts, they looked worth it.
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Old 09-10-2009, 11:51 AM   #294
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Re: 1000 CFT and 185#

Murray- Yeah, they're ridiculous good. And all night I felt like I was sweating HFCS!

Today-
B- 4 eggs w/ tomato eggplant salsa(good fat from EVOO base)
S- 1.25c cottage cheese, peach

and I plan for...

L- 6oz pork roast, lg salad w/ oil and vinegar
D- 6oz salmon, apple, cashews
S- 2oz turkey, 4oz milk
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Old 09-11-2009, 03:47 PM   #295
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Re: 1000 CFT and 185#

WOD:
for time;
Run 800m
20 push press - 75#/50#
50 unanchored sit ups
Run 600m
35 push press - 75#/50#
35 unachored sit ups
Run 400m
50 push press - 75#/50#
20 unanchored sit ups

as RxD! 20:12

Food today-

Post WOD 30g Pro
B- 4 eggs, peach
S- 4oz turkey, apple w/ almond butter
S2- 2oz turkey, 4oz milk

not sure what's for dinner.
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Old 09-14-2009, 08:10 AM   #296
Marcus Allen
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Re: 1000 CFT and 185#

Hill Sprints

30sec/4min rest
6 rounds

There is a PM component to this WOD from OPT that I will not be able to do as I am at work.

Post WOD fuel
40g protein

1 hour later
B- 1.5c cottage cheese, 1 peach
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Old 09-14-2009, 09:34 AM   #297
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Re: 1000 CFT and 185#

OK as a sub for OPT's PM portion I will do...

AMRAP 40# DB strict press every hour 0900-2000 hrs.

0900- 12

I'll post the rest tonight.

have a great day!
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Old 09-14-2009, 09:33 PM   #298
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Re: 1000 CFT and 185#

All right, I did it, and now my shoulders are toast!

AMRAP 40# DB strict press every hour

0900-12
1000-13
1100-14
LUNCH 6 oz chicken, lg salad w/ oil & vinegar, almonds
1200-15
1300-13
1400-13
1500-12
SNACK 2oz Turkey, peach, almonds
1600-13
1700-14
1800-13
1900-13
DINNER 6oz chicken, small salad w/ oil & vinegar, almonds
2000-9

TOTAL- 154 reps!

have a great day!
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Old 09-15-2009, 08:12 AM   #299
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Re: 1000 CFT and 185#

another OPT love fest!

A. 4x3 Snatch 95,125,135
B1. 3x3 Omni Grip Bench Press(40x0), rest 120s 115,125,155
B2. 3x3 Power Cleans 80% effort 125,145,155
C1. 4x35 DU's
C2. 4x15 GHD sit ups, hands over head, 2020

The DU's were supposed to be unbroken or rest and start over. I can't do 35 straight so mine were broken into 2 sets usually, maybe one of 3.

The GHD's were 2sec down, 2 sec up.

Post WOD fuel 40g whey protein shake

One hour later breakfast 1.5c cottage cheese, 1 peach.

have a great day!
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Old 09-17-2009, 05:19 PM   #300
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Re: 1000 CFT and 185#

warm up by working on the snatch balance; you must learn over time to catch the weight in a tightened position as deep as possible; work on landing tight and sticking it; do not build aggressively in weight
+
for time;
35 unbroken wall balls - 20#/14# to 10ft
10 unbroken HSPU
35 unbroken wall balls - 20#/14# to 10ft
20 unbroken chest to bar chin ups
35 unbroken wall balls - 20#/14# to 10ft
30 unbroken push ups
35 unbroken wall balls - 20#/14# to 10ft
40 unbroken jumping chin ups

My snatch balance WU went upto 85#, felt pretty good.
most of my sets in the WOD were broken except first and second wall balls and hspu(although depth was sketchy)

19:58 and honestly I can't believe I broke 20min. So...


followed that up with 7 hours clearing brush at my new house! so now I drink beers!
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