8/20 - in Cambridge

6:30am - workout
3 mile round along Charles River over 2 bridges.

7:15am
eggs
bacon
fruit
coffee

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8/19 - in Cambridge
6:30am
hollow rocks on hotel room floor

7am
eggs
bacon
coffee
fruit

12pm - @ training cafeteria
calzone with Chicken
chicken strips

6pm - hotel restaurant
calamari
6 tiny crabcakes
spinach salad

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8/18

6:15am
jog 30 min. split with HSPU on bench

7am
eggs
bacon
fruit
OJ

12pm - @ training cafeteria
chicken
cauliflower
summer squash
beef/lentil soup

7pm - Legal Seafoods
salmon with red curry sauce
wakame salad
snap peas

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8/17 - in Cambridge

7am
coffee
scrambled eggs
fruit
bacon

12pm - @ training cafeteria
beef
broccoli
assort. veggies
small salad

7pm - The Helmand (Afghan Restaurant)
3 lamb chops
shrimp skewers
afghan bread
okra
basmatti rice

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8/16 going to Cambridge

6am
coffee
cereal + milk

10am (flight meal)
yogurt
fruit
cheese
tiny pastry

7pm - in Cambridge
salad
burger
1/2 fries + 1/2 onion rings
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

8/15
7am
bacon
2 eggs

4pm
1/2 pastrami sandwich

6pm
beef stroganoff

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8/14

7am
egg white
toast

12pm
ramen with beef

6pm
clams
sourdough bread
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

8/13

7am
coffee
egg white scramble

10am
chicken
broccoli

2pm
chicken
broccoli

4pm
shrimp
catfish

7pm (in flight)
hot dog

8/12 still in Houston

6am workout
run 1 mile
85 degrees at this early in the AM

7am
coffee
egg white, turkey, veggie, avocado scramble
1/2 c fruit

10am
1 c kale
3oz chicken breast

2pm
1 c kale
3oz chicken breast

4pm
almonds

6:15 solo workout
warmup
run 400m

50 hollow rocks
50 hollow arches

WOD "attempted Cindy"
at top of the minute for 30 min.
5 pullups
10 pushups
15 squats

6 rounds was able to do it in 40s.

4 rounds averaging 1.5 min to complete each round

2 rounds 2min a round

-this is a difficult workout. should try it AMRAP next time.

8pm
3 tiny crab cakes
crab/shrimp stuffed flounder
rice pilaf

8/11 still in Houston
beginning paleo day
woke up at 4am CST

5::30am CST workout
run 400m

3 rounds of
10 pop push ups
10 knees to elbows
10 squats or 10 scissor lunges
10 situps
10 kipping pull ups

run 400m

felt weak doing this workout on an empty stomach

6:30am
coffee
egg white /turkey / veggie scramble
slices of avocado
1/2 c of fruits

10am
1c kale
4oz. salmon

2pm
1c kale
4oz salmon

4pm
almonds

7pm
16 pieces sashimi
seaweed salad

~~~~~~~~~~~~~~~~~~~~~~~~~~~

8/10 traveling to Houston
6am
coffee
egg white corn tacos


1 c tomato juice on plane. 3.5 hour plane ride became 6 hours as we had to make an emergency landing in Albuquerque because of a medical emergency on the plane

5:30pm CST STARVING
chicken fried steak with mashed potatos
green salad
cup of gumbo

9pm
still hungry
went to jack in the crack and got chicken strips and ate mini burger
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8/9
7am
coffee
corned beef hash

bacon donut

6pm
bolognese on pasta

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8/8

7am
coffee
warm egg salad on ciabbata toast



6pm
pork ribs & black eyed peas

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8/7
7am
coffee
egg white tacos

10am
sirloin
peas

1pm workout
warmup
run 650m
50 dislocates
50 hollow rocks

* ring work

WOD
100 overhead squats

65#
time 8:15

finisher
500m relay

3:30 for both of us and finished first
realized we had the resitance at 10.

3pm
2c chili

6pm
blue cheese burger
spinach salad

8/6
7am
coffee
egg white corn tacos

10am
broccoli beef

3pm
broccoli beef

6pm
sirloin & peas

~~~~~~~~~~~~~

8/5
7am
coffee
egg white corn tacos

10am
1 c chili

1pm
brown rice
chicken breast

6pm
veal paprika

7am
coffee
egg white tacos
(i'm tired of corn tortillas for a while now)

12pm
1/2 c brown rice
chicken w/ cream of mushroom & tumeric & straw mushroom leftovers

4pm
1/2 pastrami sandwich

6pm
farro with more chicken with cream of mushroom soup mix
2 beers & 1/2 bottle of white wine.

8/3
7am
coffee
beef/egg tacos

10am
1 cup chili

1pm workout
warm up
buddy carry (400m)
GHD situps max in a minute(27 @ parallel to ground)

WOD
Front Squats
5-5-5-5-5
worked with Isaac today
45x10, 45x10, 75x7, 115x8, 135x5, 155x5, 165x5, 165x5

3pm
yogurt
1 cup chili

6pm
beef, broccoli, water chestnuts, bamboo shoots stir fry
brown rice

~~~~~~~~~~~~~~~~~

8/2
7am
coffee
breakfast sausages

10am
donuts from dynamo (mmmm bacon maple)

5pm
baguette slices
hummus
cheese

6pm
chicken + cream of mushroom
jasmine rice
~~~~~~~~~~~~~~~~~

8/1
7am
coffee
bacon egg tacos

1pm
chili cheese dog

7pm
cheese ravioli with truffle butter
~~~~~~~~~~~~~~~~~

7/31

7am
egg white omelet
coffee
1 whole wheat toast

10am
banana
nuts
yogurt

1pm workout
row 1000m
50 dislocates

*handstands
-box
-wall
-1 arm
-free standing
-parallettes

WOD
JUMPING JASON
100 squats
10 jumping muscle ups on rings
75 squats
20 jumping muscle ups on rings
50 squats
30 jumping muscle ups on rings
25 squats
40 jumping muscle ups on rings

worked with Peter
split sets into 10 & 5
time: 27:35

3pm
can of tuna
bell pepper/mushroom saute

6pm
1 small beef quesadilla

8pm dinner at Orson
2 small slices of white pizza
burger
duck fat fries
wine

7/30

6:30am
coffee
egg white + 2 eggs
2 corn tortillas

9am
firm tofu

11am
yogurt

1pm workout
warmup
max burpees in 1 minute: 20

50 dislocates

3 rounds
-5 pullups
-10 GHD situp
-15 squats

WOD
Hand power clean
1-1-1-1-1-1-1

45x10, 95x3, 115x4, 135x3
145x1, 145x1, 155x0, 155x0, 145x1, 145x1, 145x1, 145x1, 145x1

3pm
firm tofu
brown rice

6:30pm
cheese steak sandwich (beef/grilled onions bell peppers/slice of swiss)
heirloom tomato salad

Catching up.
7/29
quads even more sore. slept much better though.

7am
coffee
2 egg white soft corn tacos

11am
1 steak taco (corn tortilla)

4pm
1 c tomato soup

6pm
bowl of chili
2 corn tortillas

~~~~~~~~~~~~~~~~~~~

7/28
OMFG my quads are sore
couldn't get a decent night sleep the night before cuz my whole body was sore
7am
coffee
rye toast
egg white omelet with leftover

1pm
tofu

6pm
bowl of chili
rye bread

~~~~~~~~~~~~~~~~~~~

7/27
7am
coffee
egg white omelet on 2 corn tortillas

10am
banana

1pm workout
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Split middle into 10 sets.
last time I did the jump pull ups

time: 58:26

4pm
tofu on 2 corn tortillas

6pm
brown rice
broccoli + cream of mushroom sauce
roasted cube steak sprinkled with panko (ended up being soggier than anticipated)

~~~~~~~~~~~~~~~~~~~

7/26
7am
coffee
cereal

12pm
corned beef
rye toast
2 eggs

6pm
4 skirt steak tacos

~~~~~~~~~~~~~~~~~~~

7/25
7am
hash browns

12pm
2 slices pizza
6 buffalo wings

4pm
2 slices pizza
6 buffalo wings
~~~~~~~~~~~~~~~~~~~

7/24

7am
coffee
2 whole wheat toast w/neufatchel cheese

10am
banana + nuts

1pm
polenta/tomato
chicken

7pm @ Chow
2 slices pizza
burger

~~~~~~~~~~~~~~~~~~~

7/23
7am
coffee
3 egg omelet spinach

11pm
meatloaf
fennel salad

7pm
1/2 cornish game hen
cup tomato soup
polenta

~~~~~~~~~~~~~~~~~~~

7/22

7am
coffee
spinach
3 egg scramble

10am
almonds

1pm workout
hollow rocks 10X10 = 100
side planks 10x5 each

WOD
5 rounds
21 bench presses @ 115#
400m run

time: 28:15

2:30pm
fennel salad
meatloaf

6:30pm
pork chop
green beans
garlic bread

~~~~~~~~~~~~~~~~~~~

7/21
7am
3 3gg omelet
coffee

2pm
1/2 sandwich

7pm
spaghetti
meat sauce

~~~~~~~~~~~~~~~~~~~

7/20

7am
egg white omelet
coffee

10am
meatloaf
lentils

1pm workout

jump rope double unders

2 rounds
-10 push ups
-10 knees to elbows
-10 OH PVC squats
-10 GHD situps
-10 KB swings

*handstand max hold

WOD Helen
3 rounds
400m
21 KB swings (1.5 pood)
12 pull ups
16:09

2pm
meatloaf
lentils

6pm
3 beef tacos

7/15
7am
coffee
lentils

10am
leftover green beans and mushroom

12:30pm evaluated whether injured hand can last a workout today. The tear still oozes when stretched. going through endorphine withdrawals.

2pm
tofu + spinach

6pm
meatloaf mixed with lots of veggies
mini roll

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
7/14
7am
coffee
tuna caserole leftover

12pm
ham/cheese sandwich

6pm
carnitas burrito

7/13
7am
bowl of cereal
coffee

12pm
fried rice
orange chicken

6pm
1.5 mini burgers w/ homemade pickles


~~~~~~~~~~~~~~~~~~

7/12

9am
coffee
corned beef
scrambled eggs

4pm
tuna caserole


~~~~~~~~~~~~~~~~~~

7/11

7am
english muffin
eggs
canadian bacon

1pm - poolside in a beautiful Napa house overlooking the valley
bread, cheese, and lots of wine

6:30am
coffee
egg white spinach omelet

10am
tofu
lentils

1pm
tofu
spinach salad

4pm
pear + almonds

7pm
rib eye
green beans + mushrooms

6:30am
coffee
english muffin
egg white + spinach omelet

11am
yogurt + pear

12pm workout
warmup
400m run
5 deep squats
5 deep push ups

WOD
"Barbara"
5 rounds with 3 min rest between rounds.
-20 pullups
-30 pushups
-40 situps
-50 squats

1. 5:08
2. 14:42
3. 26:50 my thickest callus sheared off my right hand, probaby when i shifted my grip at the top of the pull up and caught myself on the way down.
4. 35:14 skipped pullups. pushups on fists. did squats with a hop
5. 43:27 skipped pullups. pushups on fists. did squats with a hop

time: 31:17 when forced rest is not included

*note to self: need to learn taping.

3pm
2 chicken thighs
spinach salad

7pm
roasted chicken breast
lentils (oy)

7am
coffee
egg white/spinach omelet + cheese

10am
yogurt

12pm workout
warmup
400m run
50 dislocates
3 rounds
- 20 air squats
- 20 pvc overhead squats
- 20 pvc

WOD
front squats
5-5-5-5-5

45x10, 65x6, 65x6, 85x5,
95x5, 115x5, 135x5, 145x5, 165x5

I should have started at 135 or 145 on this.

finisher
3 rounds
15 KB swings 1.5 pood
15 knees to elbows
25 double unders

time: 10:23

2pm
spinach tofu salad
almonds

4pm
pear

6pm
shredded braised pork (from Sunday) over pasta

7am
coffee
1c rice + egg white scramble

9am
1c rice + egg white scramble (when I made it initially, it ended looking more than i should eat, so I split it)

12pm
1/2 mortadella sandwich

3pm
1 pear + almonds

6pm
2 chicken thighs
corn soup w/ chili spices

7/6
7am
coffee
kashi cereal + milk

10am
tuna sushi rolls

12pm workout
warm up
crack alley run
100 double unders for time: 3:57
partner situps (45s @ 14# med ball)
box jumps(20" @ 14)

* handstands

Tabata (from hell)
push ups (min 7)
pull ups (min 4)
situps (min 12)
squats (min 12)

1:30pm
cauliflower + beef


6pm
thin slice homemade pizza

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

7/5
7am
coffee
potato hash

2 hours of trimming my avocado tree and sawing off a large branch while balancing on a 40 foot ladder
quads sore afterwards, same with lower back

12pm
baked beans

6pm
pepperoni mushroom pizza

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

7/4
coffee
potato hash

12pm
baked beans

6pm
shrimp/zuchinni rissotto
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

7/3

7am
coffee
canadian bacon, 2 eggs, eng muffin

12pm
mortadella sandwich

6pm
pork braise in style of black rooster
bread

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

7/2

7am
coffee
eggwhite scramble

10am
apple
nuts

1pm workout
1600m run: time 8:07
wall balls @ 10 lbs.

* static holds

WOD
deadlift
1-1-1-1-1-1-1

135x4, 165x4, 195x3, 235x1, 235x1, 235x1, 255x1, 265x1, 285x1, 305x1

3pm
chinese food (fried rice and porkchops, totally craving grease and salt after that workout)

passed on dinner