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#1 |
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Arrus (CFCC) Workout/Food Log
So after completing 30 days of the Cross Fit Center City (Philadelphia) Body Composition Change Challenge (CFCC BCCC) and seeing some really encouraging results. I've decided to continue posting my daily nutrition macros and also tracking my workouts in an electronic and public forum. I'd like to continue to benchmark in monthly intervals and to use photos to illustrate progress. I hope to find a healthy balance - continuing to lean out while pushing performance for peak weeks, PRs and competitions.
At the end of the CFCC my stats were as follows: 72" Tall 240 lbs 38.5" at the naval Bicep (straight arm) 16.5" Bicep (Flexed arm) 17.5" estimated LBM: 205lbs estimated BF%: 15% Daily Macro Goals: CAL: 2400 FAT: 100g CHO: 140g PRO: 200g |
Last edited by Arrus Farmer; 09-08-2010 at 05:36 AM.. |
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#2 |
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Re: Arrus (CFCC) Workout/Food Log
Tuesday 09.07.2010
In: Cals: 2278 Fat: 103 g Cholesterol: 263 mg Sodium: 5113 mg Carbs: 137 g Sugars: 14 g Fiber: 8 g Protein: 191 g Read more: http://www.livestrong.com/myplate/20...#ixzz0ywIZYjMC Standard CFCC Session 5:30pm A1. Activation - Lying Med Ball Throws 3 sets of 5 A2. Power - Pronated Weighted Pullups Peak of 5reps - BW+20lbs B. Metcon - Ring Row "Lynne:" 3-5 Sets of: Max effort Ring Dips and Max effort Strict Ring Rows (7/7,6/6,6/5,5/5) Olympic Lifting 6:30pm Snatch Practice - Max Successful Double - 175lb Ovrhd Squat - Max Effort of 10 reps - 155lb. |
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#3 |
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Re: Arrus (CFCC) Workout/Food Log
Congrats on the CFCC BCCC Arrus! You looked great last weekend! Keep up the good work, its truly inspiring!!!
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#4 |
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Re: Arrus (CFCC) Workout/Food Log
Wednesday 09.08.2010
Thanks Linds. We all miss you so much it was great to see you in the gym again sweatin it out. Hope we can do it again soon. Fuel: Cals: 2083 Fat: 84 g (need more for speedy recovery) Cholesterol: 403 mg Sodium: 948 mg Carbs: 151 g (150g goal on Metcon Days) Sugars: 53 g Fiber: 24 g Protein: 227 g Read more: http://www.livestrong.com/myplate/#ixzz0yzYNxGgB "Nancy" - 22:53 5 Rounds of: 400m Run (Camac, Locust, 13th, Walnut, Camac) 15 Overhead Squats @ 95lbs Improper form on the overhead squats by locking my shoulder and thereby causing circulation issues in my right arm. Will have to be mindful of this next time around. This was an improvement in my mind from my last "Nancy", also my first, in which I did three rounds in 17:53. |
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#5 |
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Re: Arrus (CFCC) Workout/Food Log
Hi Arrus!
Nice job on Nancy. Yeah, that occasional hand numbness is annoying. I had tingly fingers for a good hour afterwards. Gives me the heebie jeebies, lol. |
__________________
Strength is more than just the number of plates on the bar. It is everything that is overcome with each lift. - Liz Edmonds My log (WFS). |
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#6 |
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Re: Arrus (CFCC) Workout/Food Log
Thursday 09.09.2010
Fuel: Cals - 2922 Fat - 84 g Cholesterol - 255 mg Sodium - 1757 mg Carbs - 210 g (70g over, that's about 4 IPAs) Sugars - 47 g Fiber - 24 g Protein - 199 g Read more: http://www.livestrong.com/myplate/20...#ixzz0z858kzCN Working beer back into the diet is apparently going to take some practice, and some moderation. Is it even worth it??? Thursday Session Activation - Broad Jumps 3x5 Power - Conventional Deadlifts Peak set of 5 @ 465lb Metcon: DL @225lb - PullUps Kipped - 20:53 15 DL - 50 Pullups 12 DL - 40 PU 9 DL - 30 PU(Hand tore on #19 - switched to strict pulls with lite band assist) 6 DL - 20 PU 3 DL - 10 PU |
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#7 |
Member
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Re: Arrus (CFCC) Workout/Food Log
Friday 09.13.2010
Fuel Cals 1414 Fat 50 g Cholesterol 590 mg Sodium 2098 mg Carbs 110 g Sugars 22 g Fiber 4 g Protein 130 g Read more: http://www.livestrong.com/myplate/20...#ixzz0zPceml61 Friday Session Activation- Med Ball Shot Puts 3x5 Power - HSPU for Depth - banded avg band/lite band 5" height Metcon - 21-15-9 Lunges + Opposite Arm DB Press (35lb) - 5:50 |
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#8 |
Member
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Re: Arrus (CFCC) Workout/Food Log
Monday 13.09.2010
Fuel Talk of another challenge inspired a gluttonous day. Cals 2901 Fat 128 g Cholesterol 253 mg Sodium 1371 mg Carbs 224 g Sugars 77 g Fiber 20 g Protein 228 g Read more: http://www.livestrong.com/myplate/#ixzz0zSgQV5Xq Work Activation - High Box Jumps - 3x4 peak of 45" Power - Front Squats - Peak set of 3 @ 305lb Metcon- 21-15-9: Front Squats @ 195lb + 36" Box Jumps 10:35 Stopped short on peak set for knee recovery. Nearly feels 100% during the movement, tightness only ensues post work. Hoping for a good peak week. |
Last edited by Arrus Farmer; 09-13-2010 at 06:21 PM.. |
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#9 |
Member
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Re: Arrus (CFCC) Workout/Food Log
Tuesday 09.14.2010
Fuel Cals 2347 Fat 91 g Cholesterol 279 mg Sodium 297 mg Carbs 167 g Sugars 66 g Fiber 19 g Protein 234 g Read more: http://www.livestrong.com/myplate/#ixzz0zYlMO1pn Work Activation - Lying MedBall Throws 3x4 Power - Pronated Pullups Peak of 3 - 45lbs Metcon - Weighted Death By Pullups - 3rds @45lb 7rds @ Strict BW 11rds Kip Oly Lifting - Power Clean 195lb triple |
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#10 |
Affiliate
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Re: Arrus (CFCC) Workout/Food Log
Nice Triple, Yo.
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Strength Anywhere is Strength Everywhere. My Log - Crossfit Center City - Other Things |
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