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Old 01-13-2010, 08:18 PM   #1
Hans P Smith
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Hans CFCC Workout/Eating Log

Will catch-up a bit....
------------------------------------
1/11/2010
First WOD since 12/22/2009?!?! ... pulled my groin kicking up into handstands during 'Diane' then went on vacation, got engaged, got horrible 36-hour flu (bowels completely emptied in ~1 hour, then remained empty for duration)

Anywho... first time doing push jerks.
95x4
115x3
135x3
155x1
175x1
185xFAILFAILFAILFAIL (couldn't clean it)

Generally felt pretty weak from the flu the week before (lost about 5lbs from the disease-ness), but amazed I put 175# over my head fairly easily... this motivates me to get better at cleaning! Feel like I could have push jerked much more weight... damn I enjoy oly-lifts!
--------------------------------------------
1/12/2010
Handstand pushup work
Kicking up into my handstands very reliably now, did some work on freestanding handstands away from the wall. Did 4 negatives. Busted capillaries in my forehead and face ... happens every time

AMRAP 10 minutes
5 pull-ups
7 burpees
got exactly 8 rounds, pull-ups with light band assist
--------------------------------------------
1/13/2010
Rest day... had classes all day/afternoon, then cooked up some butternut squash soup from scratch in the evening instead of heading to the gym for double-under goodness
Breakfast: 2oz turkey, 3 eggs, 15 almonds, fishoil supplement, banana
Lunch: 5oz roast beef, banana, 15 almonds
4pm snack: 2oz roast beef, 12 almonds
Dinner: 12 oz milk, 1 cup fat free plain yoghurt w/ 1 banana, dried berries/nuts trail mix and some toasted butternut squash seeds
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Old 01-14-2010, 06:27 PM   #2
Hans P Smith
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1/14/2010

Breakfast: 3 eggs, ~3oz turkey deli meat, 1 banana, ~15 almonds
Lunch: ~5oz roast beef, 1 apple, 1 cup homemade squash soup, ~15 almonds
Snack: Leftover Indian take-out (garbanzo beans)
Dinner: 1.5 cups fat free milk, 0.5 cups fat free plain yoghurt, 1.5 tbsp almond butter, 1/2 cup frozen berries, 2 scoops soy protein powder

WoD:
"Lynne"
Scaled to push-ups and pull-ups with light-band assist.
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Old 01-14-2010, 06:31 PM   #3
Greg Privitera
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Re: Hans CFCC Workout/Eating Log

Ditch the soy for some milk protein isolate.

Or whey if its nutrition for pre/peri/post.

Nice job tonght.
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Old 01-14-2010, 06:35 PM   #4
Hans P Smith
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Re: Hans CFCC Workout/Eating Log

Figure I can put a bit in here about me...

I was a competitive swimmer from age 6-18, with some rowing, water polo, and cross-country running mixed in there from time-to-time. My shoulder got injured when I was 19, got depressed that I couldn't swim anymore, and I didn't do much of anything physically for a few years (and my weight ballooned up from 200ish to 250ish).

Started crossfitting in August 2009: 240#, 31% body fat

Currently I weigh 210#, and have lost about 4 inches off of my waistline. I haven't recalculated my body fat % in awhile, but I'm sure it's less than where I started =)

I love olympic lifts, I'm very sad I didn't discover them earlier in life.

Current PR's:
DL 335
Front Squat 205
Clean+Jerk 175
Press 155
Back Squat 295?
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Old 01-14-2010, 06:36 PM   #5
Hans P Smith
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Re: Hans CFCC Workout/Eating Log

Quote:
Originally Posted by Greg Privitera View Post
Ditch the soy for some milk protein isolate.
Mostly using it up because my sister-in-law gave it to me for free ... I can't afford **** like that on a law student's salary.
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Old 01-14-2010, 06:44 PM   #6
Greg Privitera
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Re: Hans CFCC Workout/Eating Log

Quote:
Originally Posted by Hans P Smith View Post
Mostly using it up because my sister-in-law gave it to me for free ... I can't afford **** like that on a law student's salary.
Fine. But its 10 dollars a pound or so at trueprotein.com, when you run out!
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Old 01-14-2010, 07:47 PM   #7
Rachel Baratz
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Re: Hans CFCC Workout/Eating Log

congrats on your engagement!
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Old 01-15-2010, 07:48 AM   #8
Hans P Smith
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1/15/2010

Good point Rachel ... also "about me": I got engaged just after new years!

Mainsite WoD:
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

My WoD:
100 ft Waiter's Walk w/ 45lb plate
2 minute handstand hold against wall
10 HSPU negatives

WoD didn't go so great... and had time crunch to go to class... I did:
100 ft Waiter's Walk w/ 45#
2 minutes handstand holds
10 HSPU negatives
100 ft Waiter's Walk w/ 45#
2 minutes handstand holds
100 ft Waiter's Walk w/ 45#
Took ~25 minutes total... not sure how many capillaries I exploded in my face yet, but I imagine more than zero.

Food so far:
7:15am: 1 banana, 2oz roast beef, 6 almonds
9:30am: ~3oz turkey deli meat, 3 eggs, 10 walnuts, 1 apple, 2 aleve

Note: got a calf cramp in bed last night... will be sure to pound H2O today =)
Packed lunch: 5oz roast beef, 1 apple, 1 cup homemade squash soup, 15 almonds
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Old 01-15-2010, 05:15 PM   #9
Hans P Smith
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1/15/2010 evening

1/15/2010
Snack 4:30pm: 2 slices Ezekial 4:9 Bread, ~3oz roast beef, tomatoes, mustard, 1/2 cup Kefir

WoD:
Felt tight so went into CFCC to stretch-out, foam roll, and tennis ball for awhile. Definitely have a serious knot in my back that's going to take a few days/weeks of work to loosen up =(

Hit the rowing machine for a bit to try and loosen up and to hit a new PR for 500m.
500m build-up row to good intensity at the end, 1:30 pace for last 50m or so.
500m row for time, 1:29.8 . Didn't have the display set up correctly so I got to watch my watt output instead of 500m pace,... basically rowing blind for time so pretty happy I hit the time I did. Definitely faded in last 150m or so... watt output dropped from 500ish down to 400ish, whatever that means. Averaged 37 strokes per minute, quite a bit higher than than I'd ever row in an actual boat for a race, but seemed ok for the ergo.

Also picked up some coconut water to give it a try ... "nature's sports drink" or whatever. Drank down those 15g of delicious carbs and nutrients during my time at CFCC tonight.

Dinner:
1 cup fat free milk, 1/2 cup Kefir, 1/2 cup frozen berries, 1.5 tbsp almond butter, 26g soy protein powder ... and smelled some bacon my roommate was making BLTs with
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Last edited by Hans P Smith : 01-15-2010 at 05:17 PM. Reason: forgot about new treats
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Old 01-16-2010, 10:18 AM   #10
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1/16/2010

Rest day

Breakfast 11:00am:
3 eggs, 4 slices prosciutto (~16g protein total), 2 slices Ezekial bread, 1 cup fat free milk, 1/2 cup kefir

Stretch & tennis ball around noon, chest & lats very sore

Big afternoon of eating at http://www.cafeconchocolate.com/ coming up =) ... nutrition seminar at CFCC tomorrow + the sick mainsite WoD for today?
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