9a:
-2 blocks mongolian beef

10a: CrossFit:
-WU: Dodge Ball
-WOD: Nutts

11a: Progenex MM & Recovery Shake

12:30p: Pool Time
-gluten free chips & guacamole
-beer & lime

5p:Cheesecake Factory
-fish tacos, salad, & fries

11p: Aroma Cafe
-awesome salad
-fancy cheese sandwhich


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Woke up with a head cold and it is annoying and miserable. Took another rest day.

1:30p:
-eggs, chicken
-tomatoes, spinach, fruit, 7 grain bread
-butter

8p: Chinese
-chicken, mongolian beef, shredded pork
-war wonton soup

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Rest Day

7a:
-eggs & bacon
-large scoop PB

1p:
-gyro & chicken
-cucumber & tomato salad w/hummus
-no added fat

5:30p:
-perfect food bar

6p: CrossFit:
-WU: Jump Rope
-WOD: Murph

8:30p:
-salad w/shredded beef salsa, & some sour cream

Late night shennanigans!

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Paleo Approved Label from Randal Kirk on Vimeo.

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Rest Day

8a:
-eggs, bacon, cheese
-some PB

12p:
-fish tacos & salad

6p: Wine Tasting
-a little wine & appetizers

9p:
-filet mignon, lobster, & asparagus
-a couple bites of chocolate souffle

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8:30a:
-6 blocks eggs (4),bacon (1), buffalo cheddar (1)
-No added carb or fat blocks

10:30a:
-greek yogurt w/drk chocolate, coconut, cinnamon, vanilla, & blackberries

1p:
-cobb salad no cheese

5p:
- a lot of ground beef

8p:
-WU: 4 Rds: 10 Good Mornings 15# & 25 ABMAT Sit ups
-WOD: 3 Rds: 10x155# HPC & 400m Run then rest exactly 3 mins and 3 Rds: 10x155# Push Jerks & 350m Row

9p: Progenez MM & Recovery Shake

10p:
-2 blocks strawberries

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Weird day of eating... I had to do a fasting blood exam for my disability insurance which lead to sporadic eating...

10a:
-5 blocks ground beef
-1 blocks sugar free pound cake

12:30p:
-deli meat ham, turkey, salami
-1 blocks wheat bread

4:30p:
-3 blocks greek yogurt & beef jerky
-3 blocks greek yogurt, blackberries
-6 blocks almond butter & shredded coconut

6p: CrossFit:
-WU: Pose Running Drills & dynamic stretching
-WOD: Buy In: 400m Run
             1-2-3-4-5-6-7-8-9-10 DL 185/135 & Supine Ring Pull Ups
             Cash Out: 100 Sit Ups

7p: CrossFit:
-WU: 1 mile run-sandbag sprints-farmer's walk-S2OH Carry
-WOD: Crazy Becca WOD

8p: Progenex Recovery Shake

9p:
-5 blocks chicken
-2 blocks salad & veggie soup

10p:
-2 blocks watermelon

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6a:
-5 blocks eggs & bacon
-10 blocks PB & cheese

1p:
-5 blocks ground beef
-2 blocks watermelon
-no fat


7p: CrossFit:
-WU: 200m Run- Then Run with 45# bumper at turn around 70 squats & run back
-HS Drills
-WOD: 30 BWBS+20#-1000m Row-150 Doubles

8p: Progenex MM & Recovery Shake 7 blocks protein

9:30p:
-5 blocks ground beef
-2 blocks beer & salad
-some olive oil

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9a:
-1 blocks egg
-1 blocks greek yogurt
-2 blocks almonds

10a: CrossFit:
-WOD: 20 Shoulder to overhead with 205# & 40 burpees

11a: Progenex MM & Recovery Shake

12:30p: Lara Bar

4p: In N Out
-animal style & protein style double double

9p:
-chicken, salad, pizza

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9a:
-6 blocks whey protein

10a: CrossFit:
-WU: 800m Run-50 Dbls & then some drills
-WOD: A: SDHP (#95)-BJ-Toes 2 Bar
             B: Pull Ups (C2B)- Clapping Push Ups-Thursters (#95)
             W/ partner alternate rounds of 21-15-9 and run 400m in between each round

11a: Progenex MM & Recovery Shake: 7 blocks pro

2:30p: Chinese Food
-chicken & green beans
-walnut shrimp

6p:
-watermelon

9p: Birthday Gala
-meats, hummus, salad, Scotch, small sliver of cake

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7:15a:
-10 blocks PB

10a:
-5 blocks cheese, eggs, bacon
-2 blocks watermelon

11a: CrossFit:
-SWOD: Bear Complex: 135x7-155x7-175x3-195x2-215x1
-100 AbMat Sit Ups

3p:
-1/2 chicken
-pasta salad,  & salad
-no added fat

4p: CrossFit:
-WOD: 4 Rds of 400m Run & 50 Squats: 10:50 (NOT, recommended on a full stomach.) I wanted sub 10.

9p:
-6 blocks beef, chicken, & shrimp
-4 blocks veggies, dumplings
-6 blocks walnuts & oil

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Rest Day

7:30a:
-8 blocks PB

10a:
-5 blocks eggs, bacon, buffalo cheese
-couple handfuls of cherries

2p:
-6 blocks ground beef
-2 blocks apple & Rockstar Lemonade
-8 blocks PB

7p:
-6 blocks sausage, ground beef, & eggs
-2 blocks cherries
- small scoop of pb

10p:
-beef jerky
-ice cream

12a:
-strawberries

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7:30a: Progenex MM Shake
-4 blocks pro

10a:
-4 blocks chicken
-2 blocks pear
-5 blocks almonds

2p:
-3 blocks chicken
-5 blocks almonds

5:30p:
-4 blocks eggs & buffalo cheddar
-2 blocks rockstar
-4 blocks PB

7p: CrossFit:
-WU: 3 min Jump rope
-WOD: Team WOD
-SWOD: 3-3-3-3-3 BP 185-205-225-245-275 F 

8p: Progenex Recovery
-3 blocks pro

9:30p:
-4 blocks chicken breast
-2 blocks salad
-4 blocks avocado

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9a:
-4 blocks eggs
-2 blocks ezekial bread
-4 blocks almond butter

12:30p:
-turkey cobb salad w/avocado
-bowl of pork chili w/sour cream
-4P/3C/8F

-5p:  Progenex MM Shake 4 blocks pro

6p:CrossFit Level 1:
-WU: 50 Partner WB
-Skill:T-2-B Ladder from 5 up to 10
-WOD: 4 Rds of 10 BS 155/135/95-400m Run

7p:CrossFit:
-WU: Drills
-WOD: 15 Power Snatch @135# & Deck Squat BJ (24")-50 Doubles-10 PS & DSBJ-100 Doubles- 5 PS & DSBJ-200 Doubles: 15:26

8p: Progenex Recovery Shake 3 blocks pro

9p:
-1/2 chicken all white meat
-small salad, broccoli soup, 1/4 pita

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- Arnold Glasow

8a:
-5 blocks eggs & greek yogurt
-2 blocks greek yogurt & strawberries
-8 blocks almonds

12p:
-5 blocks chicken
-2 blocks salad
-olive oil & olives

4p:
-4 blocks ground turkey
-4 blocks mango
-4 blocks pb

8p: CrossFit:
-WU: Stretching
-SWOD:3-3-3-3-3-225-250-275-300-315 (failed on second rep= pathetic!)
-WOD: 2 Rds of: 5 min of EMOTM 3 BW PC 205# then 5 min AMRAP: 3 Bear Crawl-6 BJ-9 BS 135#

9p: Progenex Recovery & MM Shake 50g Pro= 7 blocks w/2 paleo cookies

11p:
-4 blocks ground turkey

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1p:
-eggs, coldcuts, tomatoes, onions, cheese
-strawberries & almonds

4p:
-fro-yo w/strawberries, blackberries, & carob chips

6:30p:
- couple pieces of mango

7p:
-3 mile run
-Shoulder Press-Weighted Abs- Push Ups- L-sits

8p:
-2 beers

9:30p:
-fish tacos, salad, some fries

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Active Rest Day:

Went on a 30 mile bike ride and boy did it kick my ass!

10:30a:
-large scoop of PB

12:30p:
- steak, salad, hummus, pita

2:30p: Negra Modelo

5p:
-chicken, salad w/quinoa

7p:
-2 large scoops of PB

9:30p:
-pizza & salad


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Rest Day

7a:
-4 blocks eggs
-4 blocks mango
-4 blocks almonds

11a: Bar 2/2/2

2:30p:
-couple scoops of PB

4p:
-6 blocks steak
-3 blocks mango, cilantro, tomato, cucumber salad
-6 blocks avocado & olive oil

8:30p: Sushi

11p: Late night Shennanigans

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It’s a sign of weakness and surrendering. 

I’m never lying on my back.” - Mikko Salo

6:45a: Progenex MM Shake: 4 blocks

8a: Protein Bar 2/2/4
-yeah I know had an early meeting and wanted extra sleep.

11a:
-4 blocks game hen
-2 blocks stirfry veggies
-6 blocks almonds

5p:
-5 blocks ground beef
-3 blocks watermelon

7p: CrossFit:
-WU: Drills
-WOD: 2000m Row, then 6 Rds of 20 BJ (used 24") & 10 WB: 14:16 w/some traffic at the boxes.

8p: Progenex Recovery Shake: 2 blocks

9:30p:
-5 or 6 blocks meatballs
-4 blocks sweet potato crisps w/olive oil

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7:30a:
-4 blocks eggs
-2 blocks ezekial bread
-8 blocks almond butter

11:15a: CrossFit:
-WU: Doubles & GHD Sit ups
-WOD: 21-18-15 of Ball Slams-Box Jumps-Sit ups: 4:16
-Skill: 50 Ring Dips
-SWOD: BP: 185x5-205x5-225x5-245x3 (Ring dips affected the strength)

12p: Progenex Recovery (3 blocks)

1p:
-6 blocks gyro & chicken
-2 blocks salad & hummus
-No added fat

5:30p:
-2 blocks bacon
-2 blocks watermelo
-2 blocks almonds

10p:
-buffalo wings & small quesadilla w/chicken & sausage

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7:30a: Progenex Shake: 30g Pro= ~4 Blocks

10:30a:
-5 blocks picadillo
-1 blocks green beans
-8 blocks almonds

4p:
-3 blocks ground beef
-3 blocks larabar
-8 blocks larabar

6p: CrossFit Level 1:
-WU: PVC work
-Skill: OHS
-WOD: 50 Double Unders-40 (PVC/45#) OHS-30 Box Jumps-20 KBS-10 Burpees

7p: CrossFit:
-WOD: SW Regionals Final WOD: 1000m ROw-30x135 OHS-1200m Run

8p: Progenex Recovery Shake= 20g Protein ~3 blocks

9p:
-4 blocks eggs & bacon
-2 blocks watermelon & red wine
-8 blocks almond butter


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Watch this and be amazed at what they do with our food.
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Rest Day.


9a: Progenex Shake: 30g Protein
-I will be experimenting with Progenex's products for the next 30 days to see how it helps in muscle recovery and repair.


11:30a:
-5 blocks chicken
-2 blocks greek yogurt & dried fruit
-4 blocks pistachios, almonds, walnuts, & shredded coconut


3:30p:
-ground beef w/onions, cilantro, & tomato paste
-HMF Salad: cilantro, red onions, danjou pear, tomatoes, avocado, olive oil, & lime juice


7:30p:
-8 blocks steak
-4 blocks bok choy, sprouts, green beans, tomatoes, & a skinny cow (Which I find the name pure comedy. Calling an ice cream sandwhich skinny cow is somewhat of an oxymoron... anyway...)

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11a: 20 min Run & Abs

12p:
-chicken & beef
-coconut water
-walnuts

4p:
chicken breast sandwhich wrapped in lettuce

8p:
-big steak, veggies, & salad

Rest for Regionals tomorrow!

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For the first time ever, we are going to stream live coverage of the event free at live.crossfit.com. We will be streaming coverage all day Saturday and Sunday, now with six cameras, three full time announcers, and at least four guest announcers. For those of you not able to tune in live, we will also create  archives of each hour's footage for download on demand.


This weekend, at the University of California Irvine, there will be five epic battles for a very small number of berths at the 2010 CrossFit Games:
Individual Men (4 spots)
Individual Women (4 spots)
Teams (8 spots)
Masters Men (15 spots worldwide)
Masters Women (15 spots worldwide)


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9a:
-eggs & bacon
-slice of ezekial smoothered w/almond butter

12p:
-2 handfuls of roasted almonds

1p:
-burger wrapped in lettuce with tomatoes, onions, & pickles
-small green salad

4p:
-bowl of picadillo & a few asparagus spears
-couple hadfuls of walnuts

7p: CrossFit:
-WU: Shadow Boxing
-WOD: 3 Rds: 5 MU-10 PC-200m Run (Partial WOD of this weekends Men's Individual event.)

9p:
- large bowl of picadillo & walnuts
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Rest Day.

8:30a:
-5 eggs
-slice of ezekial bread smoothered in almond butter

10:30:
-coconut water

1:30p:
-ground beef, walnuts, & pear

4p:
-beef & almonds

6p:
-beef jerkey & a whole mess of almonds

9:30p:
-chicken breast, green beans, plaintains

10:30p:
-greek yogurt, blackberries, almonds, coconut, & dark carob chips

Lots & lots of food!

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• Both Individual and Team events are listed in their order of staging: two scheduled workouts on Saturday, one on Sunday.
• Sunday workouts will be posted on Saturday night.
• There will be a third “floater” workout for individual athletes on Saturday.  You will sign up for that workout on Friday when you check in.  It will be announced at the check in venue.

• The athlete flips a tire (large truck tires / smaller tires for women) approx. 75m, from behind a start line or cone to beyond a destination line or cone.
• Runs back to the start point.
• Then a log carry (10’ x 8” – approx. 85# - men; 7’ x 7” – approx. 65# women) from behind start cone so the entire log is past the destination cone. if any part of the log hits the ground the athlete must stop completely and re-shoulder the log before continuing.
• Then flip the tire back to start point, passing the start cone.
• Run back to the log and then return it, carrying it until the entire log is past the start cone. 
• At all times during the log carry, it must be held above the shoulder.

• The athlete will have 7 minutes to complete a number of repetitions of two movements for the fastest time.  
• If an athlete does not complete the event on Saturday he/she will receive a DNF and be disqualified.

• The first member of the team does a shuttle run to 10 yd, then 20 yd line/cones, then to 100m (If the ground is not touched with one hand completely beyond the line he/she will have to return and touch the ground completely past the cone/line.), to a set of 50# (m) or 30# (w) DB’s at the 100yd line.
• The first member does 30 DB Thrusters then runs back and touches the second athlete who starts the shuttle run to the DB’s.
• The first athlete then does 15 (m) or 10 (w) ring dips, sits down and is finished.  
• The team continues with each returning member touching/starting the next member before the leading member does his or her ring dips to finish.  
• The clock stops when the last team member finishes his/her dips (the last team member runs straight to the rings from the DB Thrusters, not to the start line).

• Each team member runs a 100m leg, passing one baton.  
• The final leg runner runs his 100m, then runs a full lap, picking up his team members as he goes.  
• Once all collected, the team completes another 400m lap from the original start point, together.
• First team finishing the run gets the pick of the work areas along the side of the track in front of the bleachers.  Then only two members at a time work, doing the following:

1. 250 One Arm DB Power Snatches – any member completes as many as they want with a 50 pound or 30 pound dumbbell. The leading edge of the DB touches the deck each rep, finish position is with the arm locked out overhead and the feet inside of 24” wide lines taped on the deck, each rep.
2. 500 Double-Unders. When all reps are complete, the team runs together around the track in the same direction and lane they initially ran in, to a pull up bar complex where, one at a time, they complete a team total of 125 Pull-ups (chin over the bar).  Their clock stops when the last pull up rep is done.

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those who have no idea of who they are themselves."

— Osho

6:30a: CrossFit (Session 1):
-WU: drills
-Skill: Snatch
-WOD: 21 Reps of OHS-SDHP-Bar Hops-SP/PP/PJ (7 of each) atl between rounds & 400m Run: 9:23
-Felt slow and sluggish from all of last nights squats.

8:30a:
-eggs & bacon
-strawberries & blueberries (PWOD shake)

12:30p:
-dbl charburger, bacon, cheese, wrapped in lettuce, & some fries :/

5:30p: CrossFit (Session 2):
-Row 10 Rds Max Meters: 1 min of Row & 1 min of Rest
-324-312-307-308-302-300-299-304-308-304=3,067 (Bummed about shorting the 7th set under 300)

6p: CrossFit Level 1:
-WU: 400m run then Burpee Lateral Jumps ladder to 6
-Skill: Jumping Tech
-WOD: 4 Individually timed rounds of 250m Row-21 BJ-15 KBS

7p: CrossFit (Session 3):
-WU: Ball Slams
-WOD: Chipper: 500m Row then 3 Rds 10 BJ & 10 WB then 2 Rds 15 SDHP (95) & 400m Run

8:30p: PWOD Shake

9:45p:
-bowl of picadillo, fresh asparagus, & raw walnuts

Put in a lot of work today, just to keep fresh and move. Nothing to overly taxing will be focusing on recovery tactics and my sleep.


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7:30a:
-bacon & eggs
- couple handfuls of raw walnuts & almonds

2:30p:
-chicken breast
-sweet potato laktes

5p: Perfect Food Bar

7p: CrossFit:
-WU: Jumprope
-WOD: 15 min AMRAP of Max sets of BWBS & Push Ups (alt between sets) 75/147

9p:
-beef shawerma
-hummus, turnips, tomatoes, chilis
-garlic sauce & tahini

An abosolutely horrible day of fueling myself. I was on the road and unprepared succumbing to a long period of no food. I need to order some paleokits ASAP!!!

4 Days until regionals!

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Been real behind on sleep lately so I opted in for more sleep and some additional rest. Willl be hitting a coupld of doubles this week before regionals!

3:30p:
-chicken
-large salad & avocado

9p: Sushi


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- Benjamin Disraeli

9:30a:
-scoop of almond butter

10a: CrossFit:
-WU: Indian Run
-WOD: with in 24 mins: 5 Rds: 10 C2B PU-20 Push Ups-30 Squats, then with remaining time AMRAP: 3 BS-3 OHS-9 Burpees w/95#

11:30a:
-4 eggs & bacon
- couple pieces of watermelon
-no fat (pwod)

3:30p:
- bowl of ground turkey
-bowl of steamed green beans
-large handful of raw walnuts.

8:30p:
-bowl ground turkey
-watermelon
-mixed nuts

10p-4a: Birthday shennanigans


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RESTED AGAIN!

7:30a:
-eggs
-nuts

2p: In N Out
-2 dbl singles protein & animal style

6p: CrossFit:
-WU: Indian Run w/3 burps per run
-Gym: L-sit Tech
-WU 2: PVC Work
-WOD: Sumo Fran: 21-15-9 SDHP & Pull Ups

8:30p:
-pineapple, almonds, apricots

10p: Gyu-Kaku
-lots and lots of meat

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