Rope Climb AMRAP

Food
1 Bowl of Oatmael
1 Serving Nuts and Seeds
1 Banana
1 Peanut Butter Nutri-Grain Bar
1 6" Club Sandwhich (Subway)
1 Bag of Baked Lays
1 Serving of Nuts and Seeds
1 6' Club Sandwhich (Subway)
1 Serving of Pretzels

Strength
Leg day with Mike bs, face plants, single leg press, ext, curls, speed squats
1X12 @185
3X12 @205

WOD 1
20 Minute AMRAP
1 RC
15 GHD
50yd FORCE(50)
TIME 9 rds + 10 GHD

Snatch/ Row/ Muscle Up

Food
1 Protein Shake
1 Fiber One Bar
1 Peanut Butter Nutri-Grain Bar
1 Serving of Nuts and Seeds
1 Servng of Scallops
1 Serving of Shrimp
1 Serving Brown Rice
1 Serving Sugar Snap Peas
1 Bag of Popcorn

WOD 1
1,000 M Row
30 Power Snatches(95)
20 C2BPU
10 Muscle Ups
1,000 M Row
TIME: 19:22

WOD 2
21-15-9
S-Ups
OHS
T2B
TIME: 5:59

Rest and Row

Food
1 Protein Shake
3 Eggs
1 Peanut Butter Nutri-Grain Bar
7 Eggs
2 Magic Pops with peanut Butter
Fiber One Bar

WOD 1
Row 4,500 M
UNTIMED

300 Double Unders

Food
1 Bowl of Oatmeal
1 Fiber One Bar
3 Sushi Rolls
Dinner and beyond was too bad to post

WOD 1
300 Double Unders for time
TIME 4:45 *PR

Outdoor ISU WOD

Food
1 Bowl of Oatmeal w Strawberry Jelly Mixed in
3 Steak Tacos
1 Serving Chips and Salsa
1 Soft Pretzel w Cheese
1 Serving General Tso's Chicken
1 Serving Brown Rice

WOD 1
5 Rounds for time
Run 800 M
30 KB Swings
30 SDHP(KB)
TIME 33:45
*I felt great during this wod. It has been a nice change to get outdoors, even in these cold temperatures.

Happy Thanksgiving!

Food
1 Magic Pop w Peanut Butter
2 Slices of Turkey
3 Slices of Ham
3 Servings of Stuffing
1 Serving of Mac and Cheese
1 Roll

WOD 1
150 Burpees for time
TIME 9:57
*A new PR by 2 seconds. I am a little disappointed in this time. I was hoping to PR by much more than 2 seconds. Maybe next time.

Strength and Rest

Food
1 Protein Shake
1 Peanut Butter Nutri-Grain Bar
8 oz Black Coffee
2 Stuffed Shells(Venison)
1 Turkey Sandwich
2 Servings of Pretzels
1 Steak Taco
1 Serving Rice
1 Serving Beans
2 Servings Chips and Salsa
Strength
Upper body circuit with Mike.
*I am absolutely exhausted today. My body hurts everywhere and I am in much need of a rest day. I have NO energy whatsoever.

LEG DAY!

Food
2 Protien Shakes
1 Fiber One Bar
2 Bowl of Chilli
1 Peanut Butter Nutri Grain Bar
2 Sausage Balls (Not sure what's in these but they are small)
2 Magic Pop w peanut Butter
1 Stuffed Shell
1 Serving Mixed Nuts

Strength
Leg day with Mike.

Back Squat
12 @135
12 @185
12 @225
6   @275
5   @295

Assistance Moves
Pistols, Leg Extension, Pit Shark Squats(Speed Work), Lying Leg Curl, Single Leg Press(Sled)

WOD 1
7 Minute AMRAP
20yd Sled Pull(135)
7 Burpees
7 ROUNDS 10yds.

"CINDY"

Food
1 Protien Shake
2 Fiber One Bar
3 Servings of Nuts and Seeds
1 Turkey Sandwhich
2 Serving Pretzels
3 Baked Chicken Breast Tenderloins
1 Serving Brown Rice
1 Serving Sugar Snap Peas
1 Magic pop w Peanut Butter

Strength
Upper body circuit with Mike.

GHD Sit Ups
3x20

WOD 1
For Time
Run 800 M
30 Push Press(115)
15 Knee Jumps
25 Push press(115)
10 Knee Jumps
20 Push press(115)
5 Knee Jumps
Run 800 M
TIME 13:57
*Knee jumps are a completely foreign movement to me so today's wod was a nice twist. The knee jumps were not as hard as I thought they would be but with dumb bells or a barbell they are extremely difficult. I am looking forward to doing these in the future. I ran my first 800 at 10.0-10.5 the entire time I felt strong cardiovascularly. Great workout overall!

WOD 2
"Cindy"
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
24 Rds + 5 Reps  *PR

Sunday, November 21st

Food
1 Magic Pop with Peanut Butter
1 Turkey Sandwhich
1 Serving Pretzels
1 Peanut Butter Nutri-Grain Bar
1 Steak Burrito
1 Serving Popcorn

Saturday, November 20th

Food
1 Reduced Fat Turkey-Bacon with Egg White on an English Muffin(Starbucks)
2 Magic Pop's with Peanut Butter
2 Cups of Vegetable Soup
2 Sample Size Subway Club Sandwhiches(maybe 1 inch long each)

WOD 1
4 Rounds for time
Run 550 Meters(Roughly)
20 KB Swings
40 Double Unders
TIME 17:56
*After being inside all day at a health fair I wanted to get outside and sweat a little. The cold air felt good although the hooded sweatshirt made the double unders interesting. I also was able to work on my KB Swing range of motion.

Friday, November 19th

Food
1 Protein Shake
4oz Black Coffee

Strength
Back Squat
12 @135
12 @225
8   @255
6   @285
5   @315

Single Leg Press
10/10 @135
10/10 @135
10/10 @135

Leg Extension
3x12 @170

Single Leg Curl
12 @45
12 @65
12 @85

WOD 1
Force 100yd @40
20 Overhead Plate Squats(45)
40yd Sled (180)
40 G2OH
Force 100yd @40
50 SHPU
40yd Sled(180)
60 Double Unders
Force 100yd @40

Thursday, November 18th

Food
1 Protein Shake
4oz. Black Coffee
3 Steak Fajita Tacos
1 Chicken Fajita Taco
2 Magic Pop Wafers with Peanut Butter

WOD 1
10 Minute AMRAP
7 Deadlifts(90)
7 Hang Cleans(90)
7 Front Squats(90)
7 Push Press(90)
ROUNDS 9+26 Reps
*I did this wod back in March and got 9 rounds and 21 reps. This was a small improvement but I think I could have done 10 rounds and some reps if I had someone screaming at me and if I did not have to check the clock at the end.

WOD 2
3 Minutes max GHD sit ups
46 REPS

Strength
Strict Press
1x3 @135
1x1 @155
1x1 @175
1x1 @185
1x1 @190

WOD 3
2 Rounds for time
25-15 Rep Scheme
Pull Ups
Double Unders
Wall Balls
Burpee
Run 400 M
TIME 9:34
*I ate bad today so I had to get in some extra workouts. This was a perfect workout for the time of night and my energy level.

Wednesday, November 17th

"Rest Day"  : )

Food
1 Peanut Butter Nutri-Grain Bar
1 Apple
1 Serving of Mixed Nuts and Seeds
8 Eggs w/ 2 Slices of American Cheese
2 "Magic Pop" Wafers w Peanut Butter
1 Glass of Milk (8oz.)
1 Serving of Chips and Salsa
2 Steak Tacos
1 Serving of Rice
1 Serving of Beans

WOD 1
"Fran"
21-15-9
Thrusters
Pull Ups
TIME 3:28* PR
*I felt great during this workout. I felt like I was going to die for about 15 minutes after.

Strength
Upper Body circuit with Mike.

WOD 2
5 Rounds for time
20 Air Squats
15 Burpees
10 Push Press(30's)
TIME 7:59
*I just wanted to squeeze an extra wod into my rest day. This was a nice addition.

Tuesday, November 16th

Food
1 Protein Shake
1 Peanut Butter Nutri-Grain Bar
1 Serving Mixed Nuts/ Seeds(See November 15th)
1 Fiber One Bar
1 Banana
1 Ham Sandwhich
1/2 Serving of Baked Doritos
1 Cup of Vegetable Soup
1 "Magic Pop" Baeslers 15 Calorie Wafer
2 Sevings of Natural Honey Roasted Peanut Butter

Strength
Back Squat
1x12 @135 Warm-Up
1x12 @185
1x12 @225
1x10 @245
1x8   @265
1x3   @305* PR
*My legs felt very strong going into my back squat sets. I slowly worked up to 305 and got a new PR. I would jump to heavier weight but I do not want to injure my back again. Slow and steady!

Deadlift
1x12 @135
4x10 @225
*Just working on form and keeping my low back tight. I cannot afford a low back injury at this point in the game. Hoping to build up to heavier weight week by week.

WOD 1
Depends on time restraints today.

Monday, November 15th

Food
1 Proetin Shake
1 Peanut Butter Nutri Grain bar
2 Serving Mixed Nuts and Seeds(Almonds, Peanuts, Cashews, and Sunflower Seeds)
1 6" Club Sandwhich from Subway, loaded with vegetables
1 Serving of Pretzels
1 6" Club Sandwhich from Subway, loaded with vegetables
1 Chicken Breast
1 Serving of Pretzels
1 Bag of Popcorn

Strength
Craig, Mike and I had a great strength session today. My shoulders, arms and chest are shaking. We did another upper body circuit with 2-3 sets of 2-3 movements per upper body part. I feel great and I am looking forward to a WOD this afternoon!

WOD 1
3 Rounds for time
100 ft Lunge(45)
30 Box Jumps(24")
20 Wall Balls
5 HSPU
TIME 13:54
*Lucas did a variation of this wod yesterday so I gave it a shot. The HSPU were difficult after holding the 45 lb plate above my head and doing wall balls. Overall it was a good workout, I don't feel like I pushed to my maximum intensity, I was more concerned with form and full range of motion.

WOD 2
2 Rounds
400 M Run
3:00 Min Max Muscle Ups
*Round 1 I completed 7 Muscle Ups. Round 2 I completed 5 Muscle Ups.

November 14th

Food
4 Pieces of French Toast
2 Slices of Wheat Toast
4 Slices of Bacon
2 Eggs
2 Soft Pretzels w Cheese
*Poor eating all weekend, I tried to keep my total caloric intake at a minimum.

Rest Day, maybe

Saturday, November 13th

Food
1 Protein Shake
1 Serving Almonds
1 Serving Lazagna
2 Servings Spicy Italian Sausage
3 Beers
1 1/2 Pieces of Bread
Too much desert, I think I tried a little of everything there.

Strength
An upper body circuit consisting of 2-3 movements per body part for 2-3 sets.

Friday, November 12th

Food
1 Protein Shake
1 Peanut Butter Nutri-Grain Bar
1 Serving Almonds
2 Biscuits
2 Servings of Scallops
1 Serving of Shrimp
1 Ceasar Salad
1 Bag of Popcorn
1 Cup Hot Chocolate

Strength
Back Squat(Work on Speed)
2x12 @185
2x12 @225

Drop in Hamstrings
3x12

Superset

Pistol Squats w/ TRX Bands
3x10 per leg

Single Leg Hamstring Curl
1x10/10 @35
1x10/10 @45
1x10/10 @50

WOD 1
3 Rounds for time
15 Stump Jumps (20")

Downhill Slide
15 Kettlebell Swings (55lbs)
Uphill Run
15 Overhead Squats (20lb Log)
Downhill Slide / Uphill Run to beginning
TIME 10:17
*This wod was great, a nice change of pace. I found out, the hard way, that I am not good at climbing hills. I struggled to get my footing on what seemed like every step.

Thursday, November 11th

Food
1 Protein Shake
1 Peanut Butter Nutri-Grain Bar
2 Servings of Almonds
1 Serving Fat Free Egg Caserole, Left Overs : )
6 Eggs(3 Whole, 3 Whites)
5 Peices Fat Free Turkey Rubber, I mean bacon.
2 Slices American Cheese
1 English Muffin with Peanut Butter
2 Peices of Fish(Not sure what kind, it was the cafeteria at Unions "Healthy Choice"
3/4 of a Baked potato

WOD 1
2 Rounds for time
800 M Run
50 Squat Thrusters
50 Show Hand Push Ups
TIME 19:56
*This wod was tough. Muscle fatigue started quick. I thought I would be able to do more thruters and SHPU unbroken but I underestimated the lactic acid build up in my shoulders and chest. Overall it was a great workout.

Wednesday, November 10th

Food
1 Protein Shake
1 Peanut Butter nutri-Grain bar
3 Small Baked Chicken Breasts
1 Serving Brown Rice
1 Serving Lentils
1 Serving Sugar Snap Peas
1 Serving Almonds
2 English Muffins w Jelly
3 Servings of Non-Fat Egg Caserole

WOD 1
400 M Run
150 Double Unders
400 M Run
100 DU
400 M Run
50 DU
400 M Run
TIME 12:20

Tuesday, November 9th

Food
1 Protein Shake
1 Bowl of Chilli
3 Baked Chicken Tenders
1/2 Serving Sugar Snap Peas
1/2 Serving Brown Rice
1 Serving Cashews
2 Sushi Rolls
1 English Muffin w Peanut Butter

WOD 1
3 Rounds for time
30 KB Swings
25 Wall Balls
20 Pull Ups
TIME 9:36
*I needed this workout. It is nice to see myself and Lucas putting up numbers that compete with and sometimes beat the studs on the main site.

Strength
Back Squat
4x12 @185

Pit Shark Dead Lift
2x 12 @180
2x 12 @230

Pistol Squats
4x10 Each Leg

Monday November 8th

Food
1 Protein Shake
1 Banana
1 Peanut Butter Nutri-Grain Bar
1 Bowl of Chilli (I added a serving of lentle beans to the chilli)
1.5 Chicken Breast
3 Baked Chicken Tenders
1 Serving of Rice
1 Serving Sugar Snapped Peas
1 Big Bowl of Granola Cereal
.5 English Muffin with Peanut Butter

WOD 1
20 Minute AMRAP
5 HSPU
10 Pistols
15 Pull Ups
ROUNDS 8 +4 Reps
*I am glad I got to do this wod today, it allowed me to work on movements that I need to get better at. The pistols were far from perfect but I am working on my range of motion. The HSPU went well for 3 or 4 rounds then I had to start kipping with one leg. Kipping actually went smoother than I thought it would.

WOD 2
2 Rounds for time
25 Wall Balls
20 Ring Dips
15 Toe To Bars
10 Thrusters(95)
20 Yard Sled Push(240)
TIME 9:05
*The sled push was by far the hardest movement in this wod.

Sunday, November 7th

Food
3 Peices of French Toast
1 Peanut Butter and Crackers
1 Soft Pretzel w Cheese
2 Servings of Scallops
1 Serving of Rice
1 Serving of Sugar Snapped Peas
1 Peanut Butter Cookie

WOD 1
3 Rounds for time
30 SHPU
40 Air Squats
500 M Row
TIME 11:27

WOD 2 RE-DO
3 Rounds for time
30 SHPU
40 Air Squats
500 M Row
TIME 10:19
*I had to redeem myself after a poor performance earlier this morning. Not to make excuses but I did this wod in our living room and Brandy was making french toast and the smell made me want to vomit during the workout. I am glad I took some time off of my first attempt. SHPU's were the easiest part of the wod, then squats then the row.

WOD 3
50-40-30-20-10 Double Unders
Complete 10 Burpees after each set of Double Unders
TIME 5:05

Saturday, November 6th

Food
1 Protein Shake
1 Peanut Butter Nutri Grain Bar
1 Banana
1 Serving of Scallops and Shrimp
1 Serving of Rice Pilaf
1 Serving Broccoli
1 Biscuit (Red Lobster)
1 Strawberry Banana Shake
2 Peanut Butter Cookies(Brandy's)
1 Ceaser Salad

Friday, November 5th

Food
1 Protein Shake
2 Turkey Sandwhiches
1 Soft Pretzel w/ Cheese
1 Serving Pretzels
1 Chicken Breast
1 Serving Sugar Snapped Peas
1 Servings Lentles
1 Cup Brown Rice
1 Peanut Butter NutriGrain Bar
1 English Muffin w/ Peanut Butter
1 Glass of Milk

Strength
Back Squat
4x12 @185, 205, 225, 245

Power Clean
185x1
205x 1
215x 1
225x 1
235x 1
240x 1*New PR

WOD 1
5 Rounds for time
1 Power Clean(215)
2 Muscle Ups
4 HSPU
8 Pistol Squats
TIME 12:35
*This wod was great for today. I want to start throwing technical moves like Muscle Ups, HSPU and pistols into wods, this wod gave me a great chance to do so.

Thursday, November 4th

Food
1 Protein Shake
1 Apple
1 Bannana
1/2 Cups Oatmeal
4 Chicken Breasts
3 Peppers
1/4 Onion
2 Cups wild rice

WOD 1
Filthy Fifty
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings(55)
50 Lunges
50 Knee to Elbows
50Push press(45)
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
TIME 20:10
*It was nice to get an official time on the filthy fifty workout. I beat my last PR, which wasn't a true PR by 11 seconds. All of my work on box jumps lately has really paid off. I was able to do more unbroken than ever before.

WOD 2
10 Minute AMRAP
10 Hang Squat Snatches(75)
20 Sit Ups
10 Burpees
ROUNDS 5+27 Reps
*This was a nice AMRAP that Lucas wrote up. It was perfect to do after the filthy fifty. Burpees during this wod were a LOT easier than during the filthy fifty!!

Wednesday, November 3rd

Rest Day

Food
Protein Shake
3 Hamburger Patties(No Bread)
1 Serving Doritos : (
1 Serving Cottage Cheese
1 Serving Cashews
1 Cliff Bar
2.5 Chicken Breasts
1 Cup Brown Rice
.5 Cup Peas

Tuesday, November 2nd

Strength
Legs with Mike

Back Squat
225x 12
245x 10
265x 6
285x 6
185x 15

Leg Press
360x 12
450x 12
540x 10

WOD 1
10 Rounds for time
30 Double Unders
15 Box Jumps
TIME 11:08
*This wod was designed to help me work on my box jumps. It ended up being a lesson on double unders. My box jumps felt good when I got into a rythm. My double unders were embarrassing to say the least. If I had done better at the double unders I could shave off a large amount of time.

Monday, November 1st

Strength
Today Mike started a new strength program that we designed together. His goal is to maintain his upper body while focusing more on his lower body. Today consisted of 2 sets of each lift, the lifts were pull ups, DB shoulder press, seated row, bench press, shrug, dips, triceps extensions, incline curls, and triceps push downs. I did 99% of this workout with him so my entire upper body got a nice workout.

WOD 1+2
4 Rounds for time
10 Power Snatches(115)
20 Ring Dips
400 M Run
TIME 15:45

Rest 5 Minutes
    THEN

3 Rounds for time
5 HSPU
25 OH Lunges(45)
50 Double Unders
TIME 10:42
*This combination of wods was horrible this close together. My first 5 hand stand push ups were probably the only 5 legitimate HSPU I did the entire wod. My shoulders were majorly fatigued. The combination of strength earlier and back to back wods did a number on my body. I am exhausted.