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Day 5 of Rest.

10a:
-4 blocks ground beef
-2 blocks broccoli
-4 blocks almond butter

3:30p:
-5 blocks ground beef
-2 blocks yellow squash, summer squash, zucchini
-4 blocks almonds & olives

6p: CrossFit Level 1
-WU: 5 Rds: 5 Pull Ups-10 Slam Ball-15 Squats
-WOD: 4 Rds: 5 BS (135/95)- 10 SDHP (75/55)- 15 BJ- 20 Double Unders

9:30p:
-6 blocks ground beef
-4 blocks asparagus, brussels sprouts, tomates, onions, beer
-5 blocks almonds


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— Doug Larson

Day 4 of resting and starting to get restless.

11a:
-5 blocks whey
-2 blocks blackberries, blueberries, strawberries
-8 blocks walnuts

1p:
-20 blocks almonds

2:30p:
-4 blocks steak
-2 blocks grilled veggies & salad
-4 blocks almonds

5:30p:
-4 blocks ground sirloin
-2 blocks tomato, tomato sauce, onions

1:30a:
-5 blcoks ground beef
-2 blocks brussels sprouts & broccoli
-4 blocks almonds

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A great FB message that I received;

Jason  sent you a message.

Re: Paleo Pizza

"Dude, I can't eat another slice of that goodness. That alone should be a sin how good that pizza was. Thanks"



You're welcome Jason!

He is the link for Primal Pizza

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I am taking off the rest of the year for some much needed rest and recovery. I will be concentrating on getting myself healthy for some heavy training leading up to sectionals in March.

10a:
-2 blocks almond milk

11:45a:
-5 blocks whey
-3 blocks fresh berries
-4 blocks almond milk

2:30p:
-6 blocks prime rib
-4 blocks apple & butternut squash
-4 blocks almonds

8p: Chinese Food
-P: Chicken, Beef, Shrimp
-C: Sauces, green beans, bell peppers, onions
-F:Oil

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8a: HMF:Power Smoothie
-5 blocks whey
-2 blocks frozen mixed berries
-8 blocks almond milk & cashew butter
-added glutamine & msn

9a: CrossFit: Last WOD for 2009. Need to rest and reset
-WU: 120-90-60-30secs of Dbl Unders & Sit-Ups
-WOD: 800m Run followed by 100KBS & 135x20FS-75 & 15- 50 &10

12p: Paleo Kit
-4 blocks jerky
-2 blocks dried berries
-7 blocks nuts

2p:
-small piece of lasagna

5:30p:
-12 blocks almonds

6:30p:
-6 blocks babyback ribs & chicken
-2 blocks green beans & yellow squash
-no added fat

10:30p
-4 blocks chicken


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10:30a:
-5 blocks eggs & sausage
-4 blocks banana
-2 blocks almond milk (Paleo Latte)

1p:
-a lot of salmon, chicken, turkey, & pork ribs
-some steamed veggies, salad, and a piece of chocolate
-no added fat

4p:
-5 blocks chicken
-5 blocks raw walnuts

6p:
-2 blocks fat in a Paleo Latte

7p:CrossFit:
-WU: Jump Rope & Burpee Ladder to 10
-WOD: 3 Rds of max reps DL 185#:30/30/30-BP 135#:25/23/20-AKBS 2 Pood:30/30/30

10p:
-5 blocks pork loin
-2 blocks green beans
-5 blocks almond butter

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-4 blocks eggs & sausage
-2 blocks apple
-1 blocks of almond milk. No need to add any more fat due to sausage.

1:30p:
-5 blocks shredded chicken
-2 blocks steamed broccoli & yellow squash
-5 blocks walnuts

4:30p:
-WU: Rowing
-SWOD: BS:4/4/4/4 & Barbell Stationary Lunges 3x10 w/135#
-WOD: 5 rds: 12 GHD Sit-ups & 20 24" BJ

5:30p:
-5 blocks chicken
-4 blocks banana
-no added fat

6p:CrossFit Level 1:
-WU: Wall Ball Ladder
-Skill:Lateral Jumping & KB C&J
-WOD: Start w/100m Farmers Carry-then 5KBPC every round prior to-20-15-10: SP (45/30)-Walking Lunges- end w/ Farmers Carry

7p: CrossFit:
-WU:Jumping Jacks & Plank Med Ball Tunnel
-Skill:Snatch
-WOD: 09 CF Games Couplet 5: 3 rds: 30 Wall Ball & 30 Hang Squat Snatch 75#

9:30p:
-5 blocks albacore sashimi, yellowtail & tuna handroll, baked lobster
-2-3 blocks rice
-2 blocks almond milk

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10a:
-4 blocks eggs & italian sausage
-2 blocks apple
-2 blocks almond milk, rest of fat came from sausage

3p:
-5 blocks pork loin
-2 blocks broccoli & yellow squash
-4 blocks chestnuts

6p: HMF:Power Smoothie
-5 blocks whey
-2 blocks frozen mixed berries
-5 blocks almond milk & cashew butter

7p: CrossFit:
-WU: KB Burpee Hi pulls
-WOD: 40 Dbl Unders/Sit-ups-21 OHS(95)/KBS(2 pood)-30 Dbl Unders/Sit-ups-15 OHS(95)/KBS(2 pood)-20 Dbl Unders/Sit-ups-9 OHS(95)/KBS(2 pood)-10 Dbl Unders/Sit-ups:10:13
-Skills: Plank Holds: L-sit: Bent knees 30secsx3-3x60secs-60secs w/25lbs.-60secs w/35lbs.-60 secs w/45lbs.

Sleep in until 1:30p.... now that was nice.

3p:
-5 blocks eggs & italian sausage
-4 blocks paleo pancakes w/non-paleo syrup
-4 blocks almond milk & olive oil

5p: 33 min Trail Run w/25lb. weight vest.

9p:
-7 blocks Lobester tail & parmesan spinach wrapped flank steak
-3-4 blocks mashed sweet potatoes & spicy green beans
-2 blocks butter

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10a: CrossFit:
-WU: KB Play
-WOD:Death by Deadlifts: Every min on the min until failure perform an additional deadlift. I used 205# went 20 rounds. First 19 were unbroken then broke up the last round into 13-4-3. Did 1 extra rep because of a dropped DL

11:30a:
-4 blocks gyro & steak
-2 blocks salad, hummus
-3 blocks olive oil

3p:
-4 blocks chicken & cheese
-4 blocks pizza
-4 blocks cheese & avocado

7p:
-5 blocks ribeye roast
-5 blocks raw walnuts

10p: Ugly Sweater Party!
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10:30a:
-Primal Pizza: 4/1/16
-4 blocks Ribeye Roast

4p:
-4 blocks koobideh
-3 blocks lentil soup & garden salad
-2 blocks tatzki

6p: CrossFit Level 1:
-WU: 3x250m Row
-Tech: Medball Clean-Jerk
-Medball toss cirlce with legs up
-WOD: "Don't Drop the Baby" 4 Rds: 200m Sprint (holding med ball)-10 Rev WB-10 Medball Clean-10 medball press

8p:CrossFit Football:
-WU: Drills
-SWOD:5/3/1+ of 90% of your 1Rm: 225/250/275x10
-WOD: 4 Full Gassers: 26/29/28/32: Hams and Glutes blown out.

9p:
-5 blocks apple & lara bar
5 blocks lara bar

10:30p:
-5 blocks ribeye roast
-

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8a:
-4 blocks protein
-Paleo Treat Cacao Now
-3 blocks carbs
-12 blocks fat

9a: CrossFit:
-WU: 400m Run- Hungarian Lunges (BS & OHS)
-SWOD:BS-5/3/1 of 70/80/90% 1 RM or BW if RM unknown
-WOD: 5rds: 5x135 C&J (only Jerk last rep)-10 BS-15 Dips-30 AMSU

12:30p:
-5 blocks ground sirloin, eggs, cheddar cheese
-3 blocks pita, bell peppers, spinach
-4 blocks walnuts

5p: Muscle Milk
-5 blocks pro
-2 blocks carbs
-10 blocks fat

6p:
-WU: 25 Burpees, Hungarian Lunges, plank holds
-Tech: Back Squat Talk
-WOD: 4 rds: 400m Run-10- BS (135/115)-15 Push ups-20 KBS

7p: CrossFit:
-WU: Agility Ladder
-WOD: 6 rds: 5 DL 225-10 BJ-5 AKBS 2 pood-10 GHD then finish w/400m Run:10:11

9:30p:
-5 blocks beef, chicken, cheese
-2 blocks Blue Moon
-20 blocks almond meal & rape seed oil

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10:30a:
-4 blocks eggs
-3 blocks apple & bell peppers
-4 blocks almond butter

3p:
-Paleo Kit
-4/2/7

5:30p:
-Zone Bar
-2/2/2

6p: CrossFit Level 1
-WU:Agility Ladder
-Skill: Box Jump Technique ladder to 10
-WOD: Deck of Cards 15 mins: KB Hi-pull-Wall Ball-KB Deadlift-Ball Slams

7p: CrossFit
-WU: Tabata Row & Bumper Plate Burpees
-WOD: 1 mile run-50 Dbl Unders-10 HSPU-30 95# Squat Cleans-50 Dbl Unders-800m Run:19:24

10p:
-6 blocks chicken
-4 blocks brussels sprouts & beer
-4 crushed walnuts & pine nuts

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Ate pretty decent but not perfect.


5p: Training:
-SWOD:BP:5/5/5/5/5-185/205/215/215/225
-WOD:5rds: 12 HSPU-25 KBS 53#-10 Muscle Snatch 95#: 21:30: I hate HSPU but I will conquer them.
-50 Back Extensions

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10a: CrossFit:
-WU jogging
-WOD: 15-12-9 Renegade Rows-Jumping Lunges-L-pull ups- Begin each round w/ 100 Jump Rope
-After 1st set subbed GHD Sit ups (dbled the count) because elbow is still tweaked
-Tech: 1 min Plank hold then 1 min OHS bottom position hold with empty barbell

11:30a:
-5 blocks chicken & gyro
-2 blocks salad & hummus
-4 blocks olive oil

1p:
-2 blocks almond milk carb
-1 blocks almond milk fat

4p:
-4 blocks chicken
-2 blocks brussels sprouts
-6 blocks cocnut oil & walnuts

8p: Chinese Food
-5-6 blocks chicken & beef
-2-3 blocks veggies & misc
-4 blocks oil

10:30p: Brownies

12p:
-some more chicken & beef

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Body is pretty thoroughly wrecked from the training, shitty food, & food poisoning that it has been hammered with al week.

Rest Day

9a:
-4 blocks eggs
-2 blocks apple
-4 blocks almond butter

1p: Paleo Kit
-4/2/7

4p:
-5 blocks steak
-2 blocks beer
-5 blocks walnuts

9p: A nice home cooked meal @Casa Terzian
-good food
desserts of course.
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1. Learn something new.
2. How many times you smile today.
3. How many times you say "I love you."
4. How much effort you put into work.
5. Your level of honesty.
6. How often you say “thank you.”
7. Being competitive.
8. Notice and appreciate all acts of kindness—they are everywhere!
9. How nice you are to yourself. Your own thoughts
10. The type of food you eat.
11. Signing up for a competitive event whether it be physically or mentally challenging.
12. How many new things you try.
13. Taking time to breathe.
14. How much exercise you get.
15. Taking a walk.
16. How often you dwell on the past.
17. The attention you give to your loved ones when you see them.
18. How much you enjoy the things you have right now!
19. Whether or not you communicate something that’s on your mind.
20. What books you read.
21. When you ask for help.
22. Taking risks.
23. Whether or not you judge other people.
24. How quickly you try again after you fall.
25. How much sleep you get.

   ...at least I am not having stomach spasm the rest is still waiting to regulate. Diet is still shitty but I do know I have 3 months to prepare for the sectionals. I will start my official program on December 13th and taper prior to game time (March 13th) which will be 1 month after my 30th birthday.  DAMN 3 decades have flown by so fast.

8a:
-3 mini pork tamales
-2/2/3 each total 6/6/9

11a:
-3 mini prk tamales
-2/2/3 each total 6/6/9

2:30p:
-4 blocks eggs
-2-3 blocks stir fry veggies
-4 blocks almond butter

6p:
-4 blocks Protein shake

7p:CrossFit:
-WU: Ground FIghting Drills
-WOD: 1 min max reps OHS 95#-Rest 1 min- 1 min max C2B Pull ups: repeat 5 rounds

9p: In N Out
-Triple Double no spread animal protein style
-fries
-Vanilla Shake

This is my last day of shitty eating. I am back to 95% and will be experimenting with my Rx'd nutrition plan the next 3 days prior to commencement.

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blessed enough to receive back."

So far so good. It seems as if I have my appetite back and can keep some food down without getting queasy.

9a:
-4 blocks eggs
-2 blocks apple
-5 blocks almond butter

1p:
-2 pork tamales
-safe to assume they were 2/3/5 blocks each

4p:
-4 blocks lulu kebab
-4 blocks hummus, some white rice
-no added fat

Def still feeling the stomach bug so trying to just get some calories in and by calories any calories.

5p: Track Work
-1x800: 2:38
-2x400: 1:12, 1:18 (WAY SLOW)
-1x200: :30
-Incredibly slow times the stomach issues def slowed me down and took a huge toll not to mention the 3 days of minimal eating. Hrrmmmmm I need to kick this bastard!


8p: CrossFit Football:
-WU: Agility Ladder
-SWOD: Bench Press: of 90% max 5x75% 185-3x85% 210- max reps 95% 235= 8
-WOD: 5 rds: 100m Sprint-6R & 6L 2 poos KB Snatches-12 C2B Pull ups: 13:13

10p: Power Recovery Shake
-4 blocks whey protein
-3 blocks frozen berries
-4 almond milk
-added MSN, GLutamine, & L-Carnitine

10:30p:
-2 pork tamales
-2/3/5

Def not a good day of eating quality food. I am still under the weather a bit and felt it in the workouts. On the other hand, I def needed to get back on the training floor and it felt pretty good once I got moving. I will try my best to get into the diet again tomorrow. I am aiming at going full Rx Paleo Zone straight through sectionals with some major training changes. Left hammy is tender and will need some nursing.

Happy and hard training to all!

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We have only today. Let us begin."

— Mother Teresa

Still feeling sick and uneasy. Mandatory rest day. Worked on some skills. 


6p: CrossFit Level 1:
-WU: Jog-High knees-Butt Kickers-side shuffle-over unders-jog
-Skill: Pull Up Ladder:1-2-3-4-5-4-3-2-1
-WOD: 5 rds for time: 10 PU-15 OHS 65/45-20 KBS-50 Steam Engines


7p: Skill Work
-Assisted HSPU 5x10
-Handstand Holds 2x45
-Back Ext. 4x15


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Last night around 11p I started to feel sick & queezy, so I prepared myself to go to bed and hopefully manage to sleep it off and wake up all better, but to my dismay that is not what this bug wanted me to do. It tortured me all night and still as I am writing this post.

Let me use a couple of examples so that you can better relate to exactly how I was feeling.  First example, imagine a video game like Street Fighter or Tekken and you have all these fighters with super powers and what not...got it? Ok, so picture yourself getting kicked in the stomach repeatedly while a little video game nerd is hitting the turbo button and unleashing all of this fighters super powers and deadly combos on your midsection. Or, example 2, picture a street worker and by street worker I mean imagine Michael Clarke Duncan with a huge jack hammer standing over you with the point of this massive jack hammer inserted directly into  your belly button and for some reason it happens to be a souped up and highly modified jack hammer that unleashes all hell on ya.... Ok now can you somewhat get an idea of what I was am feeling? Not to mention that I could not even touch my stomach because it was so tender.

Anyway, so I was up puking all night and by puking I mean red & brown waterfalls or projectile vomit just flowing from my mouth. (I will leave it at that.) Mind you that I am not a puker and it took a lot out of me to allow myself to puke and to relax. I literally talked myself into it every single time,  repeating to myself relax, let it out, you will feel better, unleash the wrath... You name it and I pretty much said it.

So, did all the vomiting sessions help? Ehhh yes and no! The pain was still unbearable and did not allow me to sleep for one second.  Imagine the frustration of being exhausted but in such pain that you just could not sleep no matter how much you tried. That was my nightmare last night. My alarm clock starts ringing and yup it is 9a and I am still wide awake. Just after that I manged to get a little bit of sleep until my phone rang and woke me up around 10:15a.

After that I managed to get some sleep throughout the day, but with no comfort or real success. My body aches kept waking me up everytime I moved, so it turned out to be one of those half-ass sleep sessions where you pretty much just keep yours eyes closed and tell yourself that you are alseep.

It is now 5p and lets see if I can kick this bug out soon and get everything back on track.

T.B.C.


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12/5: CrossFit:
-WOD: Lumberjack 20


12/6:CrossFit:
-WU: Annie
-WOD: 2000m Row & 6 rds of 20 BJ & 10 WB: 14:13


Sprints:
4x200m: 28-29-28-29 secs

Food was pretty decent over these 2 days. Tomorrow we begin tightening up the diet and head more toward strict zone. Time to start dialing in the training as well. Sectionals are fast approaching.


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Rest Day.

9a:
-5 blocks eggs & bacon
-1 blocks tomatoes & onions
-No added fat

1:30p:
-5 blocks ground beef
-2 blocks tomatoes
-2 blocks olives

4p: Gingerbread latte
-small & half milk
-Very Effin tasty

7p:
-5 blocks walnuts

9p: Cheating w/ Stonefire Grill
-Pizza & Salad

10p: Paleo & Gluten Free Apple Tart
-recipe to follow

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9:30a:
-4 blocks greek yogurt & eggs
-2 blocks blueberries & blackberries
-10 blocks greek yogurt, walnuts, & almond snackers

4:30p:
-1 blocks bacon
-1 blocks baby carrots
-3 blocks pecans

8:30p:
-6-8 blocks ground beef
-4 blocks beer, broccoli, & popcorn
-No added fat

10p:
- a piece of dark chocolate. So good ;)

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Please Read Absolutely hilarious!

If You're Too Fat, You Can't Graduate.

9a:
-5 blocks eggs & bacon
-2 blocks pear

12p:
-16 blocks almnd meal snackers (recipe coming soon)
-Black coffee

2:30p: In N Out:
-animal/protein style

5p:
-4 blocks chicken
-2 pieces chocolate
-8 blocks almond meal snackers

8p: CrossFit Football:
-WU: stretching
-SWOD: 3-3-3 plus reps of 70-80-90% of your 90% 1 RM
-WOD: "Winchester" 1 rd completed- adductor went out on 2nd round :(
-Handstand Push Up Practice 2x15

10p:
-6 blocks steak
-2 blocks red wine
-12 blocks almond meal snackers

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As you all know by now... I love beer and in showing my passion for beer I will be brewing my own specialty label brew in my humble abode. So, what should I call it? What should my logo be? How bout a mascot? Something just completely off the walls. Whomever comes up with the label and name that I will be using gets some of this soon to be world famous brew. For now it will be "RuBrew!"

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the second, undemanded mile."

-Bruce Barton

World's Strongest Beer AWESOME!

9:30a:
-5 blocks eggs & greek yogurt
-2 blocks berries & drk chocolate chips
-6 blocks greek yogurt & slivered almonds

12:30p:
-Paleo Kit: 4/2/7

3:30p: Fresh Cutt:














5p: Strength Train:
-WU: 2000m Row
-WOD: 100 Walking Barbell Lunges (135#)

6p: CrossFit Level 1:
-WU: 400m Run- Tabata OHS- Hip Drills
-WOD: 50 Dbl Unders-50m Walking Lunges-21-15-9 Push Press (95/65) & Box Jump- 50m Walking Lunges-50 Dbl Unders

10p:













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Exactly what your grocery list should look like. Well, I would add more veggies I just happend to already be stocked up.

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