Thursday, 12/16

CF Mom from 12/16

Advanced
3 rounds
10 pull ups [ring rows]
20 good mornings

8:14

Saturday, 12/12/10

CF Mom from 12/10

Advanced
20 step ups [20" box]
20 pull ups [ring rows]
20 one-armed kettlebell swings 12kg [used 8kg]
20 lunges
20 knees to elbows
20 push press #45
20 good mornings [35# bar]
20 wall ball #14 [10# ball]
20 pregnant burpees
20 double or single unders [100 singles]

18:19

Tuesday, 12/7

CF Mom from 12/4

"Cato"

Advanced
21-15-9
Kettlebell deadlift 32kg [used 70# bar]
Muscle snatch #45
Pull ups [subbed ring rows]

13:58

Saturday, 12/4

CF Mom from 12/3

"Anjolie"


Advanced
5 rounds
10 lunges
10 dumbbell hang power cleans #20-25 DB’s [used 20#s]
10 dips [used bench]

14:37

Wednesday, 12/1

CF Mom from 11/28/10

Advanced
5 rounds of tabata pull ups [subbed ring rows]
Rest 1 minute
5 rounds of tabata squats [did OHS with lightwight bar]
Rest 1 minute
5 rounds of tabata dips [used bench]
Rest 1 minute
5 rounds of tabata kettlebell deadlift 32kg [used 75# bar]

did out of order because the "ring station" was being used

DL - 6 per round = 30
Ring Rows - 7 per round = 35
OHS - 8 per round = 40
Dips - 7 per round = 35
Total = 140

Tuesday, 11/30

CF Mom from 11/30

Advanced
5 rounds
2 beginner rope climbs
10 back squats #65
50m farmer's walk #25 dumbbells

16:30

Monday, 11/29

CF MOM from 11/24

"Baby Jackie"

Advanced

Row 1000m

50 thrusters #35

30 pull ups (did ring rows and accidentally did only 20)

14:13

Wednesday, 11/24

CF Mom from 11/10

“Annie”

15-12-9-6-3
Push press #65
Push ups (modified)

13:57

- Posted using BlogPress from my iPhone

Tuesday, 11/23

CF Mom (from 11/16)

"Baby Isabel"

Advanced

30 hang power snatches #45

3:54

Monday, 11/22

CF Mom (from 11/21 - modified)

4 rounds:
400M Row
12 Push Press @ 45#
12 Step Ups - 16" Box
12 Sumo Deadlift High Pulls w/12k KB

Saturday, 11/20

CF MOM workout

"Nehla"

21-15-9
Step Ups 20" Box
KB Deadlift 70#
Ring Rows

11:38

Thursday, 8/19/10

CFFM
Max Effort 1-RM Deadlift*
*Warm up and set a new max deadlift!
Assistance Strength Work:
4 rds of Handstand Holds for max time

155#s x 1, 165#s x 1, 170#s x 1, 175#s x 1, 180#s x 1, 185#s x 1, 190#s x 1, 195#s [failed]

Did 50 modified HSPUs in lieu of handstand holds

Tuesday, 8/17/10

8:30am - Greek yogurt
11:45am - lunch at Panera Bread, Cobb Salad
3:00pm - cucumber
8:30pm - eggs, green beans w/olive oil and lemon juice, and beer

CFFM
Max Effort Power Clean from floor
3-3-3-1-1-1*
*Work up to a new 1-Rep Max!
Rest 5:00 min. then....
“Mini Cindy”
AMRAP in 10 minutes of
5 Pullups
10 Pushups
15 Air Squats

Power Cleans:
85#s x 3, 95#s x 3, 105#s x 3, 115#s x 1, 120#s [failed], 120#s [failed], 115#s [failed]

"Mini Cindy"
Subbed ring rows for pull ups
6 rounds

Monday, 8/16/10

9:00am - black coffee
12:45pm - Fiesta chicken & cucumbers
7:00pm - salad w/olive oil and vinegar, salmon, 2 beers'
10:00pm - Greek yogurt

CFFM
[From CF HQ 08.13.10]
“Annie”
50-40-30-20-10
Double Unders [subbed x5 singles]
Sit Ups

Accidentally did situps then jump rope...don't know how that changed things
13:42

Friday, 8/13/10

Dumbbell Bench Press
2-20#s x 5
2-25#s x 5
2-30#s x 5
2-35#s x 5
2-40#s x 5
2-40#s x 5
2-40#s x 5

Wednesday, 8/11/10

7:30am - black coffee and scrambled eggs
11:45am - lunch from Chipotle, chicken salad with grilled veggies, salsa, and guac
7:30pm - mahi sauteed in Kerrygold butter, salad w/olive oil and vinegar, and green beans w/olive oil and lemon juice


CFFM WOD
Max Effort: Deadlift 5-RM
*Warm-up and determine your five rep max deadlift. Reference 05.28.10 for 1-RM and 05.14.10 for previous 5-RM. Try to add 5-10lbs!
Assistance Strength Work - Supine Ring Pullups, 4 x 12

Deadlifts:
135x5, 145x5, 155x5, 160x5, 165x1, 165x1

Tuesday, 8/10/10

7:30am - black coffee & Greek yogurt
12:00pm - lunch from Chipotle, chicken salad with grilled veggies, salsa, and guac
8:00pm - salmon and salad w/olive oil and lemon juice


“SQT”
3 rds for time of
95lb ground-to-overhead, 10 reps
200-yd shuttle sprint
As soon as possible post-wod: Recovery run of 1-mile @ 60%

Used 65#s and subbed 200 single rope jumps for each shuttle run
13:47

1-mile: 11:11

Monday, 8/9/10

7:15am - Black coffee
9:30am - Coffee w/heavy cream
12:30pm - chili w/Greek yogurt
9:30pm - green beans w/olive oil and lemon juice, mahi sauteed in Kerrygold butter, and an apple

CFFM - Max Effort Power Snatch from floor
3-3-3-1-1-1*
*Work up to 1-RM [Reference dates 07.06.10 and 07.22.10]
Rest 5:00 min then... “Quickie” AMRAP in 8 minutes of
10 KBS @ 16-k/24-k
10 Burpees w/hand release

Power Snatch:
3x55#s, 3x60#s, 3x65#s, 1x70#s, 1x75#s, 1x75#s, 1x75#s, 1x75#s
When I got to 75#s my form got pretty bad, so I stayed at that weight

Quickie:
Used 20k KB
3 rds + 8 KBS

Thursday, 8/5/10

Max Effort Push Jerk from rack 3-3-3-1-1-1
85x3, 95x3, 100x3, 105x1, 110x1, 115x1

Rest 5:00 minutes then...
21-15-9 for time of
Barbell Overhead Squat 63/95 - used 65#s
Pull-Ups - Subbed ring rows

9:57

Tuesday, 8/3/10

Max Effort Back Squat 5-5-5-3-3-3*
*Work up to a 3-RM

115x5, 125x5, 135x5, 145x3, 155x3, 165 - fail, 160 - fail

Max Effort Push Jerk from the rack.
5-5-5-3-3-3*
*Work up to a 3-RM

65x5, 75x5, 85x5, 95x3, 100x3, 105x2 [failed on 3rd rep]

Rest 5:00 minutes then...
AMRAP in 10 minutes of
Deadlift, 5 reps [W: 153lbs/M: 225lbs] - used 135#s
Box Jump, 7 reps @ 20"/24"
Toes-2-Bar, 9 reps - subbed decline sit-ups

5 rounds and 3 DL

Tuesday, 7/20/10

9:30am - coffee w/heavy cream
11:00am - fiesta chickem and coffee w/heavy cream
4:00pm - coffee w/heavy cream
7:30pm - Salmon, green beans w/olive oil & lemon juice, cucumbers, dark chocolate, and red wine

Max Effort Press 3-3-3-1-1-1*
Max Effort Front Squat 3-3-3-1-1-1*
*Work up to a 1-RM
Rest 5:00 minutes then...
2:00 Minutes Max Rep Power Clean
Rest 2:00 Minutes
2:00 Minutes Max Rep Push Jerk
Rest 2:00 Minutes
2:00 Minutes Max Rep Power Snatch
*Rx'd weights = 73/115
*Score total reps completed

Press - 3x65#s, 3x75#s, 3x80#s, 1x85#s, 1x90#s, 1x95#s, 100#s [failed]
Front Squat - 3x100#s, 3x115#s, 3x125#s, 1x130#s, 1x135#s, 1x140#s

2:00 Power Cleans @ 75#s - 18 reps
2:00 Push Jerk @ 75#s - 18 reps
2:00 Hang Power Snatch @ 45#s - 14 reps [stripped the bar because I am not totally comfortable with snatches and then did HPS instead of full power snatches]

Monday, 7/20/10

9:00am - 7:00pm - coffee w/heavy cream
7:30pm - fiesta chicken, salad w/olive oil & lemon juice, dark chocolate, red wine, and an apple

Saturday 7/17/10

"Badger"
Three rounds for time of
65lb/95lb Squat Clean, 30 reps
30 Pullups
Run 1/2-mile

45:00
Used 53#s and scaled to only 20 reps on Squat Cleans in the last 2 rounds
Used green band for pull-ups

It was horrible!

Friday 7/16/10

9:00am - coffee w/half & half
10:00am - coffee w/half & half
11:30am - avgolemono soup
4:00pm - avgolemono soup
8:00pm - dinner at Carrabba's - caprese skewers, salad w/vinaigrette, spinach w/garlic, chicken involtini, pollo rosa maria, and desert rosa (I only ate half)

Thursday, 7/15/10

8:00am - Coffee w/heavy cream
9:30am - Coffee w/heavy cream
11:00am - leftovers from Outback yesterday - Mediteranean chicken and broccoli
1:00pm - paleo chili
3:00pm - decaf w/half & half
7:00pm - decaf w/half & half
8:30pm - green beans w/olive oil & lemon juice, cucumbers, macadamia nuts, apple, and decaf w/heavy cream

Wednesday, 7/14/10

CFFM WOD
Max Effort Hang Power Clean
3-3-3-1-1-1*
*Work up to 1-RM

85#s x 3, 95#s x 3, 105#s x 3, 110#s x 1, 115#s x 1, 120#s [failed], 120#s [failed], 115#s x 1

Rest 5:00 minutes then...
Tabata Row for max distance (meters)

No rower and I needed to get to work, so I skipped the second half

9:15am - coffee w/heavy cream
10:30am - coffee w/heavy cream
12:00pm - lunch at Outback - a very small portion of cheese fries, wedge salad, Mediteranean chicken (w/feta cheese), and broccoli
7:30pm - salad w/lemon juice and olive oil, salmon, broccoli w/olive oil & lemon juice, red wine
9:30pm - apple
10:15pm - macadamia nuts

Tuesday, 7/13/10

8:00am - black coffee
12:00pm - avgolemono soup
2:00pm - decaf w/heavy cream
3:30pm - decaf w/heavy cream
8:30pm - salad w/olive oil and lemon juice, mahi sauteed in Kerrygold butter, broccoli, apple, macadamia nuts, and white wine

CFFM WOD
[From the '08 Games]
5 rds for time of
Deadlift, 5 reps @ 185lbs/275lbs
Burpees, 10 reps

Used 135#s for deadlifts: 12:50

Rest 5:00 minutes then...
100 GHD Sit Ups (break up reps as needed)

No GHD bench so I did bent knee sit-ups without weights on my feet

Monday, 7/12/10

8:00am - black coffee
12:30pm - avgolemono soup & macadamia nuts
2:15pm - raisin rum cake
8:00pm - paleo chili, green beans w/olive oil and lemon juice, fresh cherries, almonds, and white wine

CFFM WOD
Max Effort Press 5-5-5-3-3-3*
*Work up to your 3-RM
Rest 5:00 minutes then....
"Death by Thrusters"
One thruster on the first minute, two on the second, three on the third, keep adding a thruster every minute until you cannot complete the work in that minute. Rx'd weights 63lbs/95lbs

Press:
45#s x 5, 55#s x 5, 65#s x 5, 70#s x 3, 75#s x 3, 80#s x 3, 85#s x 3, 90#s [failed on 2nd rep]
"Death by Thrusters": Rxd - 10 rounds

Friday, 7/9/10

9:30am - coffee w/heavy cream
1:30pm - coffee w/heavy cream
3:00pm - decaf w/heavy cream
6:30pm - dinner at Grillsmith - Napa salad


Chimmichurru steak w/smashed cauliflower & sauteed spinach (originally got sweet potato puree but sent it back because it had added sugar)


9:30pm - Berryism frozen yogurt w/rasberries, fresh cherries, & white wine

- Posted using BlogPress from my iPhone

Thursday, 7/8/10

10:30am - leftover from PF Changs yesterday - kung pao chicken and mongolian beef
2:00pm - decaf w/heavy cream
7:30pm - white wine, avgolemono soup, green beans w/Kerryold butter, and fresh cherries

CFFM WOD
Max Effort Front Squat 5-5-5-3-3-3*
*Start with a light weight and build up to a 3-RM
Rest 5:00 minutes then...
"Quickie" AMRAP in 8 minutes of
10 WBS @ 14lbs/20lbs
10 Box Jumps @ 20"/24"

Front Squat:
5x75#s, 5x85#s, 5x95#s, 3x105#s, 3x115#s, 3x125#s [failed on 2nd rep], 3x120#s
Quickie:
5 rounds
No wall ball so I subbed thrusters. CHHQ recommended double the ball weight for thrusters, so I used 30#s

Wednesday, 7/7/10

12:00pm - lunch at P.F. Changs - lettuce wraps, and kung pao chicken (no rice)
2:00pm - decaf w/heavy cream
8:00pm - avgolemono soup & green beans w/Kerrygold butter
9:00pm - cheese, cherries, and red wine

CFFM WOD (from 7/5):
10 rds for time of
10 pullups (did dead hang pullups with a band relieving 75#s)
10 pushups
10 air squats

37:08

Tuesday, 7/6/10

9:00am - coffee w/heavy cream
2:00pm - decaf coffee w/heavy cream
5:30pm - dinner at Fleming's - mushroom ravioli, Felming's potatoes, asparagus, creamed spinach, prime burger w/Swiss cheese, shoestrin potatoes

CFFM WOD
Warm up with 3-position drills then ...
Max Effort Hang Power Snatch 3-3-3-1-1-1*
*Start with a light weight and build up to your best 1-RM
Rest 5:00 minutes then ...
"Quickie" AMRAP in 8 minutes of
5 DB Power Snatch Right
5 DB Power Snatch Left
5 Burpees

HPS:
3x55#s, 3x60#s, 3x65#s, 1x70#s, 1x70#s, 1x75#s
Only waited about 2 minutes...
Quickie:
15# dumbbell - 5 rounds

Monday, 7/5/10

9:30am - coffee w/heavy cream
1:00pm - Greek salad, and gyro w/pita
8:00pm - avgolemono soup
9:00pm - fresh cherries, cheese, and red wine

Sunday, 7/4/10

9:00am - ribeye (leftover from Fleming's), and coffee w/heavy cream
12:30pm - caprese skewers, Italian meatballs, and salad w/vinaigrette
5:30pm - salad w/vinaigrette, salmon, skorthalia, and beets
8:00pm - ice cream

Saturday, 7/3/10

CFFM Hero WOD
"Mr. Joshua"

Five rounds for time of
Run 1/4-mile
30 Glute Ham Developer Situps
Deadlift @ 165lbs/250lbs, 15 reps

Used 125#s for deadlifts and did bent knee sit ups for the last 3 rounds
Time: 31:13


10:00am - coffee w/heavy cream
10:45am - omelette w/sasage, and slices tomatoes
4:00pm - dark chocolate
8:00pm - dinner at Fleming's - white wine, white cosmo, lobster tempura, crab cake, tomato-mozarella slaw, seafood bake, biscuit w/butter, peach cobbler, and key lime pie

Friday, 7/2/10

8:00am - coffee w/heavy cream & Mediterranean omelette (gyro meat, tomatoes, feta, and olives)
3:00pm - coffee w/heavy cream
8:30pm - dinner at Outback - wedge salad, prime rib, and broccoli
10:00pm - red wine & dark chocolate

Thursday, 7/1/10

9:00am - black coffee
12:00pm - chicken, green beans w/olive oil and lemon juice, and almonds
3:00pm - decaf w/heavy cream
6:00pm - chicken, meatloaf w/mustard, green beans w/Kerrygold butter, almonds, and decaf w/heavy cream

Wednesday, 6/30/10

9:00am - coffee w/heavy cream
12:00pm - gyro (no pita) and salad with feta cheese
3:00pm - decaf w/heavy cream
7:00pm - chicken w/olive oil, broccoli & green beans w/Kerrygold butter, & macadamia nuts
8:00pm - red wine

Tuesday, 6/29/10

11:00am - double down from KFC, dark chocolate, and red wine
7:00pm - dinner at Outback - wedge salad, prime rib, and broccoli
10:30pm - Apricot beer from Dunedin Brewery

CFHQ WOD 6.15.10
For time:
Row 2K
50 Wall-ball shots, 14 pound ball
Row 1K
35 Wall-ball shots, 14 pound ball
Row 500 meters
20 Wall-ball shots, 14 pound ball

28:?

Monday, 6/28/10

2:00pm - Leftovers from Bonefish - chicken w/goat cheese & mixed veggies
2:30pm - decaf w/heavy cream & dark chocolate
7:00pm - roast beef and wedge salad
9:45pm - dark chocolate and red wine


CFFM WOD [from Friday]
"ANGIE"
For time
100 pull ups (used blue band)
100 push ups
100 sit ups
100 air squats

41:54

Sunday, 6/27/10

9:30am - coffee w/heavy cream
3:00pm - cod, green beans w/olive oil & lemon juice
7:00pm - dinner at Bonefish - ahi tuna, saucy shrimp, salad w/vinaigrette and feta cheese, mixed veggies, chicken w/goat cheese
9:00pm - dark chocolate, tequila

Saturday, 6/28/10

8:00am - coffee w/heavy cream
12:00pm - lunch at Outback - wedge salad, sirloin, snow crab w/butter
8:00pm - dinner at Carrabba's - salad w/vinaigrette, creamy tomato soup, chicken Bryan

Thursday, 6/24/10

9:00am - coffee w/heavy cream
11:45am - paleo meatloaf and broccoli w/Kerrygold butter
6:00pm - dinner at Carrabba's - tequila, salad w/vinaigrette, chicken Bryan
7:30pm - macadamia nuts
9:00pm - decaf w/heavy cream

Wednesday, 6/23/10

9:00am - coffee w/heavy cream
12:30pm - Fleming's leftovers (NY strip, creamed spinach and sauteed mushrooms) and a burger (no bun) w/mustard, and some macadamia nuts
6:45pm - mahi sauteed in butter, broccoli w/Kerrygold butter, and decaf w/heavy cream



CFFM WOD
"Nancy"
5 rds for time of
Run 400-Meters
15 reps Overhead Squat @ 65lbs

Rxd: 24:20

Tuesday, 6/22/10

9:00am - coffee w/heavy cream
12:00pm - paleo meatloaf
7:30pm - dinner at Fleming's - wedge salad, NY strip, creamed spinach, sauteed mushrooms, red wine, beer, and berries and cream

CFFM WOD
"Fran"
21-15-9 for time of
Thrusters @ 65lbs
Pull Ups [subbed ring rows]

10:14

Monday, 6/21/10

9:00am - 2:00pm - coffee w/heavy cream
4:00pm - paleo meatloaf and macadamia nuts
8:30pm - burger (no bun) w/mustard, broccoli w/olive oil, and Kerrygold cheese

Sunday, 6/20/10

10:00am - decaf w/heavy cream and eggs
1:00pm - cheese & green beans
4:30pm - salad w/vinaigrette & feta, salmon, vegetable stew, and red wine
8:00pm - Kerrygold Dubliner cheese

Saturday, 6/19/10

8:15am - coffee w/half & half
10:30am - mixed nuts and cashews
1:00pm - double down
3:00pm - decaf w/heavy cream
8:30pm - chicken w/olive oil

- Posted using BlogPress from my iPhone

Friday, 6/18/10

7:30am - coffee w/half & half
8:00am - wild mushroom and fontina cheese omelette, sliced tomato, and a couple strawberries and a piece of pineapple
12:00pm - salad w/ranch dressing, mahi, roast chicken, and zucchini
7:00pm - dinner at Flemings - a glass of cabernet, burger (no bun) w/Swiss cheese and bacon, sauteed spinach, ahi tuna, BBQ shrimp, ribeye steak, creamed spinach, asparagus, & berries w/cream


- Posted using BlogPress from my iPhone

Thursday, 6/17/10

8:30am - coffee w/heavy cream
11:30am - burger (no bun) w/mustard and broccoli w/olive oil
2:00pm - grilled double down from kfc
6:15pm - salad w/ranch dressing, green beans, and roast chicken
6:45pm - decaf w/heavy cream
9:30pm - tequila

WOD - Tabatas
8rds of Push ups - 40
8rds of rack rows - 37
8rds of sit ups - 80
8rds of air squats - 90
Total Score- 247

- Posted using BlogPress from my iPhone

Wednesday, 6/16/10

9:00am - coffee w/heavy cream
1:30pm - broccoli w/Kerrygold butter and some macadamia nuts
2:00pm - tuna salad
7:30pm - green beans and chicken



CFFM Strength WOD
"On the minute"
At the top of each minute for 15 minutes perform:
1 Power Clean*
4 Burpees
*Go heavy, use 85-90% of 1-RM

Used 95#s which is only 80% of my 1-RM - I was warming up with 95#s and forgot to add the weight.

Tuesday, 6/15/10

8:00am - eggs
9:00am - coffee w/heavy cream
12:00pm - tuna salad
8:15pm - mahi & green beans w/Kerrygold butter
8:45pm - tuna salad & cheese

Monday, 6/14/10

9:00am - coffee w/heavy cream
12:00pm - spicy chicken patty from Chick-fil-A
1:00pm - salmon
5:30pm - tuna salad
8:30pm - green beans w/Kerrygold butter (grass fed dairy)

Sunday, 6/13/10

12:30pm - Carrabba's leftovers - Pollo Rosa Maria, sauteed spinach w/garlic, green beans w/olive oil and lemon juice, and some macadamia nuts
6:30pm - dinner at Carrabba's - caprese salad, green salad w/vinaigrette, halibut, and sauteed spinach w/garlic

Saturday, 6/12/10

8:00am - eggs
12:30pm - double down & some macadamia nuts
8:30pm - Dinner at Carrabba's - salad w/vinaigrette, chicken marsala, chicken bryan, and sauteed spinach w/garlic

Friday, 6/11/10

9:30am - coffee w/heavy cream
12:45pm - salmon & broccoli w/lemon juice and olive oil
3:00pm - decaf w/heavy cream
4:30pm - decaf w/heavy cream
8:45pm - Chicken Bryan from Carrabba's & salad w/vinaigrette

CFFM Strength-WOD (from yesterday):
Front Squat 3, 3, 3, 3, 3
95#s, 95#s, 105#s, 115#s, 125#s

Push Press 3, 3, 3, 3, 3
65#s, 75#s, 85#s, 95#s, 100#s

*ME (Max Effort) work up to a 3-RM for both movements!

Thursday, 6/10/10

9:00am - Coffee w/heavy cream
12:30pm - Burger (no bun) w/mustard & broccoli w/olive oil & lemon juice
3:30pm - decaf w/heavy cream
8:00pm - dinner at my grandmother's - green beans and squash w/skorthalia (a Greek garlic sauce), salmon, and a little red wine

No time for a wod tonight - will try to do 2 tomorrow.

Wednesday, 6/9/10

8:30am - coffee w/heavy cream
12:30pm - tuna salad
4:00pm - decaf w/heavy cream
8:15pm - Double Down from KFC - mmm!

CFFM WOD
"Wang Chung"
For time:
50 Air Squats
Sprint 200M
40 Air Squats
Sprint 200M
30 Air Squats
Sprint 200M
20 Air Squats
Sprint 200M
10 Air Squats
Sprint 200M

13:28

Core Work: Turkish Getup + Windmill for a total of 50 reps (25 per side)
- Did 40 with a 20# dumbbell (ran out of time and couldn't finish)

Tuesday, 6/8/10

8:00am - eggs
9:00am - coffee w/heavy cream
12:00pm - hamburger (no bun) w/mustard, & broccoli w/olive oil & lemon juice
4:00pm - decaf w/heavy cream
7:00pm - tuna salad

CFFM WOD:
"Right Said Fred"
For time:
Row 750M [subbed 600M run]
40 KBS @ 16K [used 35# dumbbell]
30 Pullups [subbed ring rows]
20 Burpees
30 Pullups [subbed ring rows]
40KBS @ 16K [used 35# dumbbell]
Row 750M [subbed 600M run]

Time: 29:06

Monday, 6/7/10

8:45am - decaf w/heavy cream
12:30pm - hamburger (no bun) w/ mustard & broccoli w/olive oil & lemon juice
8:30pm - decaf w/heavy cream

CFFM Strength WOD
Snatch Technique Work

Sunday, 6/6/10

9:00am - eggs & coffee w/ heavy cream
12:00pm - macadamia nuts
1:30pm - decaf w/heavy cream
2:15pm - salmon w/olive oil
5:45pm - salmon w/olive oil
6:45pm - macadamia nuts

Saturday, 6/5/10

9:00am - decaf w/heavy cream
11:30am - macadamia nuts
12:30pm - chicken breast w/olive oil & lemon juice
8:00pm - Insalata Carrabba w/extra chicken
9:30pm - decaf w/ heavy cream
11:00pm - macadamia nuts

Friday, 6/4/10

9:00am - coffee w/heavy cream
12:30pm - lunch at Bahama Breeze - grilled grouper w/lemon butter sauce & green beans
6:30pm - dinner at Outback - wedge salad (lettuce, blue cheese, blue cheese dressing, tomatoes, and onion), ribeye steak, & broccoli

Evening WOD -
CFFM Strength WOD
Power Clean Max Effort!
3, 2, 2, 2, 1, 1, 1

85#s x 3, 95#s x 2, 100#s x 2, 105#s x 2, 110#s x 1, 115#s x 1, 120#s x 1

Thursday, 6/3/10

8:00am - 3 eggs
9:00am - coffee w/heavy cream
12:00pm - Lunch at Roy's - Arugala salad w/shrimp, avocado, feta cheese, red onion, olive oil, and a dash of red wine vinegar & ahi tuna w/soy sauce
3:00pm - decaf coffee w/heavy cream
7:30pm - Fiesta Chicken (chicken, tomatoes, peppers, onions, garlic) & broccoli w/olive oil & lemon juice

Evening WOD:
CFFM WOD
"Zombie Survival Training"
For time:
21 Pullups
50 KBS @ 16K/24K
Sprint 200-Meters
21 KTE
50 KBS @ 16K/24K
Sprint 200-Meters
21 KTE
50 KBS @ 16K/24K
Sprint 200-Meters
21 Pullups

Subbed ring rows for pullups and used a 30# dumbell for KBS

26:52 - the zombies would have gotten me

Wednesday, 6/2/10

7:30am - 2 eggs
8:30am - coffee w/heavy cream
12:00pm - lunch at Cheesecake Factory - Cobb Salad (lettuce, chicken, blue cheese, bacon, egg, lemon juice, and olive oil)
8:00pm - salmon and broccoli w/olive oil & lemon juice)

Evening WOD -

CFFM WOD
AMRAP 15:00
15 Burpees
250M Row [substituted 15 SDLHPs w/45# bar]

3 rounds + 10 Burpees

Tuesday, 6/1/10

Morning & early afternoon - coffee w/heavy cream
6:30 pm - chili & broccoli w/olive oil & lemon juice

Didn't intend not to eat until 6:30pm, but I was really busy at work...


Morning WOD - "Bear" Complex (5x7)
65#s, 75#s, 80#s, 80#s, 75#s

80#s is a PR for me on this one

Tuesday, 4/27

7:30am - coffee w/heavy cream
11:30am - chili w/guacamole
7:15pm - greek salad w/potato salad, chicken, & green beans


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Monday, 4/26

7:00am - coffee w/heavy cream
8:30am - eggs
1:30pm - chicken
3:00pm - chili
8:30pm - broccoli w/olive oil & lemon juice, berries, & red wine

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Wednesday, 4/21

8:00am - coffee w/heavy cream
10:00am - chicken w/tomatoes, onions, & peppers
2:00pm - lunch at Whole Foods - blackened fish, chicken meatballs, & veggies



2:30pm - cherry pie Larabar & a square of dark chocolate
5:15pm - 2 squares of dark chocolate
8:15pm - Spanikopita (spinach pie) & red wine

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Tuesday 4/20

8:00am - coffee w/half & half
10:00am - chicken w/tomatoes, onions, & peppers
2:00pm - chicken w/tomatoes, onions, & peppers
7:30pm - red wine & leftovers from Flemings last week - ribeye, sauteed mushrooms, & creamed spinach
8:00pm - berries



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Monday 4/19

7:00am - coffee w/heavy cream
10:00am - chicken w/tomatoes, onions, & peppers
2:00pm - chicken w/tomatoes, onions, & peppers
8:00pm - chicken baked in butter w/spices
8:30pm - wine


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Stretching Routine

One Four Four One Static Mobility Complex

We do this at the end of our workouts and I try to go through it at home at least a few times a week.

http://www.onefourfourone.com/services/static-mobility-complex/

Saturday, 4/17

9:30am - decaf w/heavy cream
11:00am - breakfast at Mel's - scrambled eggs w/ kielbasa, cheese, onions, sausage, & tomatoes
3:00pm - late lunch at Outback -grilled shrimp, wings, blue cheese wedge salad, sirloin, & broccoli
7:30pm - red wine & dark chocolate
9:00pm - coffee w/heavy cream


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Friday, 4/16

7:30am - coffee w/heavy cream
12:00pm - 5:00pm - spent the afternoon at the Outback Pro-am golf tournament, we had passes to a tent w/free food and drinks so I cheated alot - beer, margarita, prime rib, chicken, roasted vegetables, Caesar salad, chicken Marsala, beef brasato, & ice cream


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Thursday, 4/15

8:30am - coffee w/half&half - free from Starbucks with my reusable mug - they think I'm trying to save the planet, but really I'm just trying to save $ - the joke's on them, though, I never buy anything at Starbucks
12:30pm - chicken w/tomatoes, peppers, & onions, & macadamia nuts
6:30pm - decaf w/half & half - free from Starbucks - I'm milking it for all it's worth
8:15pm - salmon & broccoli w/olive oil & lemon juice
9:00pm - one piece of Dove dark chocolate

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Wednesday, 4/14

5:00am - black coffee
8:30am - coffee w/half & half
12:00pm - lunch at Outback - ribeye, broccoli, & sweet potato w/butter
7:00pm - dinner with mom at Fleming's - cocktail, bread w/butter, crab cake, bone-in ribeye, sauteed mushrooms, creamed spinach, and lemon gingersnap pie (we split everything so it's not quite as bad as it seems)

Tuesday, 4/13

7:30am - coffee w/heavy cream
9:45am - macadamia nuts
12:30pm - paleo chili & oranges
4:00pm - macadamia nuts
8:00pm - salmon, broccoli w/olive oil & lemon juice, & cherries


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Monday, 4/12

7:00am - coffee w/heavy cream
11:00am - macadamia nuts
4:00pm - macadamia nuts and oranges
8:00pm - salmon, broccoli w/olive oil & lemon juice, strawberries and cherries

Not very good eating earlier in the day, I waited too long to eat lunch and then didn't want to have my chili at 4:00 since I was doing a wod at 5:30. I need to get better about not delaying meals too much.





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Sunday, 4/11

9:00am - coffee w/heavy cream, chicken w/peppers & onions
12:30pm - lunch at Carrabba's - salad w/vinaigrette, ribeye, broccoli, & Marsala sauce on the side


2:30pm - macadamia nuts and red wine
4:30pm - orange & red wine
6:00pm - tea w/heavy cream
8:30pm - wings w/celery & blue cheese dressing

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Saturday, 4/10

8:00am - coffee w/whole cream
2:30pm - macadamia nuts
5:00pm - red wine
6:15pm - dinner at Chile Ranchero - chips & salsa, tostada de ceviche, 'chile ranchero' poblano pepper stuffed w/cheese and wrapped with steak, and various accoutrements



9:00pm - tequila

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Friday, 4/9

5:00am - some dark chocolate
8:30am - coffee w/half & half
11:00am - paleo kit
7:00pm - dinner at Columbia restaurant in St. Pete - mojitos; Cuban bread w/butter; 1905 salad; steak w/onions, peppers, & yellow rice; fish; & flan


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Thursday, 4/8

11:45am - lunch at Chipotle, chicken salad w/fresh salsa & guac


4:30pm - paleo chili
8:30pm - broccoli w/olive oil & lemon juice, berries, & dark chocolate

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Wednesday, 4/7

5:15am - coffee w/heavy cream & cinnamon, & some dark chocolate
12:00pm - chicken w/peppers & onions
3:00pm - paleo kit
5:30pm - paleo kit
8:00pm - dinner at Bonefish - Saucy shrimp, ahi tuna, mussels Josephine, & creme brûlée

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Tuesday, 4/6

8:15am - coffee w/heavy cream & cinnamon
12:45pm - paleo chili w/guacamole
4:15pm - berries w/almonds
8:30pm - tequila, neat
9:00pm - salmon & broccoli w/olive oil & lemon


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Monday, 4/5

8:30am - coffee w/half & half
11:00am - paleo kit
1:00pm - chicken w/tomatoes & peppers
4:00pm - apple
8:00pm - rotisserie chicken, berries w/almonds, & tequila

Day 60

7:30am - a few sips of coffee w/half & half
9:30am - small paleo kit
1:00pm - small paleo kit
3:00pm - lunch at Chipotle, chicken salad w/fresh salsa & guacamole
8:30pm - salmon & berries
9:30pm - dark chocolate


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Day 59

8:30am - eggs w/tabasco sauce & black coffee
10:00am - tangerine
3:00pm - lunch at Whole Foods, blackened fish, some cooked carrots, and a small piece of plaintain (I checked the ingredients - no sugar)
3:30pm - fresh blueberries
7:30pm - work dinner at Outback, we checked a new design and menu concept at one of the Tampa restaurants. Had a sampling of a few new items: spinach artichoke dip (no bread), Thai steak salad, & California chicken salad (tried to avoid non-paleo bits of the salads). Dinner was a ribeye, broccoli, and some sweet potato. Also had some tequila, neat.


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Day 58

8:00am - black coffee
12:00pm - lunch from Chipotle, chicken salad w/green peppers, onion, fresh salsa, & guac
4:30pm - paleo kit
7:30pm - dinner at Carrabba's, salad w/vinaigrette; chicken w/goat cheese, sundried tomatoes, & lemon butter sauce; & asparagus
8:30pm - almonds


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Day 57

7:00am - salmon
11:00am - paleo kit
3:30pm - paleo kit
6:00pm - work thing at Fleming's - tequila, ahi tuna, shrimp, & crab cakes
8:00pm - berries & almonds

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Day 56

9:00am - salmon and Larabar
1:00pm - ribeye & broccoli
7:00pm - tequila, neat
8:00pm - dinner at Carrabba's, tomato basil soup, Insalata Carrabba - no cheese







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Day 55

1:00pm - salmon, broccoli w/olive oil & lemon juice, & dark chocolate
10:00pm - dinner at Outback, wings w/blue cheese dressing, ribeye, broccoli, & sweet potato

Day 54

5:00am - orange and a little dark chocolate (trying out eating fruit before a wod...the dark chocolate was more of an impulse thing)
8:30am - eggs & black coffee
12:30pm - lunch from Chipotle






5:30pm - dinner at Flemings (total cheat meal) - vodka martini, wedge salad (w/blue cheese), Riesling, ribeye w/crust (wouldn't normally get prime steak with a crust, but this is a new steak and I wanted to try it), asparagus, green beans and mushrooms, creme brûlée, some cheesecake, & decaf w/half & half - here are some pictures




































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Day 53

9:00am - black coffee
10:45am - chicken, an avocado, and a Cocoa Mole Larabar
2:45pm - Chocolate Coconut Chew Larabar
8:00pm - chicken & avgolemono soup
9:00pm - orange and a small piece of dark chocolate


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Day 52

7:30am - almonds
12:00pm - lunch at Cafe Bistro, Nicoise Salad w/Salmon, kalamata olives, tomatoes, onion, eggs, capers, & Dijon balsamic vinaigrette (no added sugar)


FYI - I've been listening to Robb Wolf's podcasts and he says he doesn't have a problem with vinegar...so, I'm calling it paleo from now on

4:30pm - avocado
7:45pm - gingersnap Lara bar

Didn't mean to skip dinner. Went to Brennan's soccer game and it ran late. Now I'm too tired to mess with eating. Oh well...

Day 51

8:45am - eggs, almonds, & black coffee
2:00pm - lunch at Chipotle, salad w/roast pork, green peppers, onions, fresh salsa, & guac


8:00pm - salmon, broccoli w/olive oil & lemon juice, cherries, & wine

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Day 50

10:00am - black coffee
12:15pm - lunch at Outback, ribeye w/broccoli
7:45pm - chicken, broccoli w/olive oil & lemon juice, almonds, and berries

Day 49

9:00am - coffee w/raw goat's milk & eggs
12:30pm - lunch at Carrabba's, Sicilian chicken soup (no pasta)


Chopped salad w/blue cheese, salami & capicola (I picked out the chick peas)


5:30pm - some macadamia nuts
7:00pm - dinner at Roy's, riesling, pork ribs, salad w/goat cheese & bacon, misoyaki butterfish, strawberries & pineapple, and decaf w/half & half

Day 48

9:45am - some orange
11:00am - Chipotle salad w/ chicken, green pepper, onion, fresh salsa, & guac


1:30pm - dark chocolate & raw goat's milk (the goat's milk didn't spoil during the week, but it's tasting goatier...interesting)
4:00pm - tequila, neat
9:00pm - dinner at Carrabba's - salad w/vinaigrette dressing, pork chops Marsala, and sauteed spinach w/garlic
10:30pm - fresh strawberries



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Day 47

8:15am - chicken, avocado, & black coffee
11:45am - chicken w/olive oil & lemon juice, & black coffee
7:30pm - at a dinner banquet, so doing as well as I can. Here's what they served, I just ate the chicken & veggies - no potatoes


10:30pm - broccoli w/olive oil & lemon juice, & Larabar

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Day 46

10:15am - chicken w/lemon juice & olive oil
4:30pm - chili
8:00pm - decaf coffee w/half & half
9:15pm - chicken & broccoli w/olive oil & lemon juice


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Day 45

8:30am - scrambled eggs
1:15pm - fresh guacamole
2:15pm - meatloaf
5:30pm - paleo kit
9:45pm - chicken, oranges, & red wine



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Day 44

8:00am - meatloaf & black coffee
12:15pm - lunch from Chipotle, salad w/chicken, green peppers & onions, fresh salsa, & guacamole (Hip Kitty, I took a picture for you)


4:00pm - paleo kit
7:15pm - almonds
8:15pm - salmon, broccoli w/olive oil & lemon juice, & red wine

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Day 43

7:30am - coffee w/raw goat's milk (In case anyone is wondering what's up with all the goat's milk, I bought it at a farmers market because I was curious to try it. It was pretty expensive, my better half won't drink it, and I don't want it to be wasted.)
12:15pm - chili
3:30pm - paleo kit
7:45pm - red wine
8:30pm - salmon, dandelion greens w/olive oil & lemon juice, 2 tangerines, & red wine


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Day 42

9:00am - a glass of raw goat's milk
1:00pm - some strawberries and macadamia nuts
3:00pm - salad w/oil & lemon juice, broccoli, and NY Strip
8:00pm - strawberries & dark chocolate
10:00pm - raw goat's milk

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Day 41

9:00am - breakfast at First Watch - Bacado w/tomatoes and fruit


12:00pm - fruit smoothie, strawberries, pineapple, banana, & ginger
3:00pm - paleo kit and some raw goat's milk
5:30pm - romanesco & chicken w/ olive oil
9:00pm - ribeye, broccoli, & a
sweet potato

Went to a farmer's market in St. Pete today and bought some different things including a broccoli type vegetable called 'romanesco' (I didn't really care for it). Here are some pictures:





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Day 40

9:00pm - avgolemono soup & black coffee
1:45pm - lunch from Chipotle, salad w/chicken, fresh salsa & guacamole






5:45pm - steak fajitas - no tortilla & tequila
7:00pm - dark chocolate
10:00pm - red wine

Day 39

11:45pm - meatloaf
2:00pm - tequila (went to a baseball game as a part of a work outing)
4:30pm - almonds
8:15pm - avgolemono soup, broccoli w/olive oil & lemon juice, and wine

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Day 38

8:15am - Eggs
12:45pm - Lunch at Chipotle - salad w/chicken, fresh salsa, and guacamole
4:45pm - meatloaf
5:30pm - work Happy Hour at Fleming's - I had the meatloaf before I went over there so I wouldn't be tempted to cheat too much. It didn't really work, Fleming's food is just too good - tequila, crab cakes, barbecued shrimp, beef on a stick, blue cheese, cheddar cheese, asparagus, strawberries, and blueberries

Day 37

8:15am - eggs
12:00pm - work lunch at Seasons 52 - Mixed green salad w/pumpkin seeds and olive oil, salmon, asparagus, carrots, a little fruit, & coffee w/50-50
8:00pm - avgolemono soup
8:45pm - broccoli w/olive oil

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Day 36

6:00am - eggs
8:15am - Larabar
10:00am - macadamia nuts
2:00pm - avgolemeno soup
8:00pm - dinner at Carrabba's, shrimp scampi - no toast



Chicken Bryan w/spinach (cheese and butter at this meal)



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Day 35

9:00am - chicken w/olive oil & lime juice, & some macadamia nuts
10:00am - black coffee
1:30pm - Larabar
2:30pm - meatloaf
7:30pm - avgolemeno soup


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Day 34

8:30am - chicken w/olive oil & a few macadamia nuts
12:30pm - meatloaf and broccoli w/olive oil & lemon juice
3:00pm - an avocado & some berries
6:30pm - dinner at Outback, ribeye, broccoli, & a sweet potato


8:30pm - strawberries, rasberries, blueberries, and almonds

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Day 33

8:00am - meatloaf and black coffee
12:30 - lunch at OceanPrime, NY strip w/sauteed mushrooms and asparagi...very yummy





6:00pm - cucumbers
7:00pm - some pork & almonds
9:15pm - dinner at Bonefish, ahi tuna - no sauce, & mussels Josephine













10:00 - a little tequila, neat

Day 32

8:30am - meatloaf
11:30am - chicken (cooked with onions, peppers, and tomatoes) and macadamia nuts
5:30pm - macadamia nuts
8:00pm - roasted pork & cucumbers

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Day 31

8:30am - meatloaf
12:45pm - roast pork, pumpkin seeds, coconut water, and a piece of dried seaweed
4:15pm - macadamia nuts
8:45pm - broccoli w/olive oil (not very hungry for dinner)


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Day 30

9:15am - chicken and macadamia nuts
1:00pm - meatloaf & macadamia nuts
7:30pm - red snapper & whitefish (my grandmother made it so the preparation might not have been totally paleo), beets, broccoli w/olive oil, and some wine


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Day 29

7:00am - some steak, chicken, sauteed mushrooms, & macadamia nuts
1:00pm - meatloaf & macadamia nuts
8:00pm - dinner at parents , salad with balsamic vinaigrette (no sugar) & some feta cheese, roast chicken and a little wine

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Day 28

12:45pm - macadamia nuts
2:00pm - chicken w/olive oil
6:00pm - 8:00pm - dinner at Fleming's (a birthday gift from our very generous brand president) - huge cheat night, so I'm not going to bother listing everything...I took pictures, though





























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Day 27

10:00am - salmon, 2 nectarines,
and some almond butter
1:00pm - ground beef, chicken, & broccoli w/olive oil
8:00pm - un-oaked wine & some tequila
9:30pm - dinner at Bonefish, ahi tuna, longfin tilapia w/crab & spinach, & asparagus. Tried not to cheat too much, but I definitely ate some butter & cheese at this meal
10:45pm - tequila, neat


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Day 26

8:00am - ground beef, fresh guacamole, & macadamia nuts
1:45pm - Lunch at Outback, ribeye, broccoli, and a little bit of sweet potato (I had some of Brennan's)
9:15pm - dinner at Carrabba's, Insalata Carrabba w/extra chicken and no cheese


10:00pm - tequila, neat

Day 25

9:30am - dried unsweetened coconut
10:30am - macadamia nuts
1:00pm - work lunch at Roy's, kind of a challenge because their lunch menu is not really paleo friendly. I got a salad with shrimp & feta cheese w/lime caper vinaigrette on the side (dressing used sparingly, honey is one of the ingredients) & a 5oz filet mignon. Of course, my filet came out atop a mound of sticky mashed potatoes (not mentioned in the menu), so I had to scrape them off my steak.
3:30pm - fresh guacamole and an apple
9:30pm - salmon, broccoli w/olive oil, macadamia nuts


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Day 24

12:00pm - fresh guacamole, gfb burger, and macadamia nuts
9:15pm - steak, broccoli w/olive oil, and an apple


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Day 23

8:00am - Macadamia nuts
12:00pm - stuffed pepper and an apple
4:00pm - pecans
5:30pm - unsweetened dried coconut
8:45pm - taco salad (lettuce, beef, fresh salsa, & fresh guacamole


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Day 22

6:30am - black coffee
7:30am - larabar
12:30pm - burger w/sauteed onions & mushrooms
5:00pm - walnuts & macadamia nuts
8:30pm - guacamole, salmon, broccoli w/olive oil, and some unsweetened dried coconut

I'm still not over my cold, but worked out in Tampa tonight. Time to get back on the horse

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Day 21

9:00am - eggs w/fresh salsa & a banana
12:15 - lunch at Outback, grilled chicken & broccoli



3:00pm - Larabar
5:30pm - very small burger
7:00pm - taco salad (lettuce, beef, and fresh salsa)
9:00pm - tequila, neat

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Day 20

9:15am - 4 eggs
12:30pm - Larabar
6:00pm - dinner at a friend's house - grilled shrimp, tilapia, steak, tomato & mozarella salad, broccoli, berries & almonds, vodka

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Day 19

Back to work today!

8:00am - 3 eggs & an apple
3:00pm - stuffed pepper & sliced tomato
6:15pm - celery
8:30pm - Carrabba's take out, Insalata Carrabba w/out cheese and asparagus
9:00pm - tequila


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Day 18

10:00am - some macadamia nuts
10:45am - salmon, broccoli w/olive oil, & dried coconut
1:30pm - Larabar
3:45pm - macadamia nuts, tomato, and a very small burger

Went to bed for the night at 4:30pm...getting over my cold


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Day 17

7:00am - sunflower seeds
1:30pm - lunch at Whole Foods, fish, steamed veggies, and dehydrated coconut flakes
5:00pm - grilled veggies
7:30pm - avgolemono soup

Sore throat today, so I've been using Cepacol lozenges to ease my discomfort. Definitely not paleo...

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Day 16

6:00am - black coffee (never thought I'd be drinking that stuff)
12:00pm - stuffed pepper
4:30pm - tomatoes & cucumbers


7:30pm - Asian chicken broth (homemade broth w/garlic, ginger, and scallions)

Coming down with a cold, so I've been consuming zinc chews all day. They're not paleo, but I'm hoping they'll help my cold not get too severe...even if it's only a placebo effect

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Day 15

1:15pm - taco salad (lettuce, beef, fresh salsa, olive oil & lime juice)
4:30pm - macadamia nuts and half an apple
8:15pm - dinner at Outback, ribeye w/broccoli
9:15 - tequila on the rocks

CFFM Strength WOD:
Kettlebell/Dumbbell Combinations
Snatch > Windmill > Turkish Get Up
3, 3, 3, 3, 3, 3

10#, 15#, 20#, 25#, 30#{fail}, 30#, 35#

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Day 14

8:30am - stuffed pepper
9:45am - some macadamia nuts
12:30pm - Lunch at Carrabba's, Pollo Rosa Maria and asparagus
3:00pm - Larabar
7:00pm - shredded chicken & tequila w/lime
10:00pm - cucumber & some macadamia nuts

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Day 13

11:15am - Taco salad w/homemade salsa and guacamole


3:00pm - macadamia nuts & a nectarine
4:30pm - stuffed pepper
8:45pm - Larabar
9:15pm - tequila w/lime

Day 12

8:00am - 3 eggs, a nectarine, & coffee w/heavy cream
10:00am - dark chocolate and some uncured bacon
2:30pm - lunch at Outback (I did use the butter)






5:30pm - some macadamia nuts
9:30pm - Lara bar...Wow! It was good
10:00pm - tequila/soda w/lime


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