BW Deadlift and Clean WOD

Food
1 Protein Shake
1 8 oz Black Coffee
1/2 Steak Burrito
1/2 Serving Mexican Rice
1 Serving Chips and Salsa
1 Apple
1/2 lb Ovenroasted Turkey
1 Serving Pretzels

Strength
Biceps day with Mike.

WOD 1
For time
500 M Row
40 Lateral Burpee Box Jumps
30 Pull Ups
20 BW Deadlifts(220)
10 BW Cleans(220)
TIME17:06

"Gage"

Food
1 Protein Shake
8 oz Black Coffee
1 Fiber One Bar
1 Nutri Grain Bar
1 Ham and Cheese Sand Which
2 Servings Pita Chips and Hummus
1/2 Steak Burrito
1/2 Serving Mexican Rice
2 Servings Chips and Salsa
1 Serving Dippin' Dots
2 Handfulls of Popcorn

WOD 1                    This is a picture of Gage and this new girl he has been seeing : )
"Gage"
7 Handstand Push Ups
1400 M Run
86 Box Jumps(24")
-THEN-
13 Rounds of
5 Pull Ups
10 Sit Ups
15 Double Unders
TIME 23:38
*In honor of Gage no longer working at Union Hospital's Center for Fitness and Performance, Lucas and I did "Gage" today. It sucked. I was mentally out of the run, I did not want to be on that treadmill at all! The box jumps were horrible, I felt like my heart was jolting around in my chest everytime I landed on the box. The 13 rounds of 5/10/15 were continuous the entire time. Overall I loved the workout, : ) and will miss having Gage as a co-worker! Good luck in PA school!: )

Leg Day!!

Food
1 Protein Shake
4 Ounces Black Coffee
1 Fiber One Bar
1 10 oz Steak
1 Serving Vegetable Medley
1 Serving Fries
1.5 Soft Pretzels w Cheese

"Lucas"

Food
1 Protein Shake
1 Fiber One Bar
1 Nutri-Grain Bar
1 Banana
1 Apple
2 Servings of Chicken
2 Servings of Humus with Feta

Strength
Chest day with Mike.

WOD 1
"Lucas"
25 Minute AMRAP
25 Burpees
25 T2B
25 Box Jumps
5 Muscle Ups
Rounds 1 +77 Reps
*So Lucas, Gage, and I decided to write "hero" workouts for ourselves today. Ideally if one of us dies these would be the workouts people remember us by. I wrote Lucas' hero wod thinking I would never have to attempt it. I figured we would fall out of touch by the time we are 90+ : ). I was wrong, Gage and I did this wod and it was horrible. My heart rate never was too high for too long but the muscle ups killed me! Great hero wod. I hope Lucas lives a long and healthy life. I do NOT want to do this one for a while!

Christmas Day

WOD 1
Row 15,000 M
TIME 58:51
*This is a wod I will NOT do often. The pain in my glutes and hamstrings was almost untolerable near the end of the 15,000 M. It felt great to do such a good work out on Christmas day!

Cleans/ Deads WOD

Food
1 Protein Shake
4 Ounces Black Coffee
1 Fiber One Bar
1/2 Steak Burrito
1/2 Serving of Rice
2 Servings Diced Grilled Chicken Breast
2 Servings Cheesy Hashbrowns
*I wish would have eaten healthier today. I was limited on time and food selection. We still have some Rick's Smokehouse left in the breakroom so i decided to grab a quick dinner. Brandy offered to get me Subway but I wasn't sure when or if I would be able to eat it. Can't wait for the free food and Christmas junk food to be gone!

WOD 1
3 Rounds
10 Power Cleans(135)
10 MB SQ Cleans(30)
10 WB(30)
TIME 4:15
*This wod was a butt burner! My glutes and hamstrings were on fire for about 3 minutes after this wod was over!

WOD 2
10 Minute AMRAP
5 Burpees
10 SHPU
15 Deadlifts(185)
7 Rounds and 15 Reps
*This wod felt good. I felt strong throughout the majority of the rounds.

Rest Day

Food
1 Proetin Shake
1 Fiber One Bar
1 Nutri-Grain Bar
2 Servings Diced Chicken with Hot BBQ Sauce
1 Serving Baked Chips
1 Serving Cheesy Hashbrowns
1/2 of a Steak Burrito
1/2 of a Serving of Rice
1 Serving of Chips and Salsa
*Brandy and I went on our weekly dinner date to Real Haceinda(SP?). The food was good and their portion sizes are about twice what anyone should eat for a single meal! Dinner tonight will be lunch tomorrow as well!

Leg Day and Row

Food
1 Protein Shake
4 oz. Black Coffee
1 Fiber One bar
3 Servings of Diced Chicken w BBQ Sauce
2 Servings of Cheesy Hashbrowns
2 Peices of Baked Chicken Tenders
1 Cup Brown Rice

Strength
Leg day with Mike and Daniel.

WOD 1
Row 3,000 M for time
TIME 10:23
*I felt my earlier strength session within about 250 M of this wod. I was able to maintain a 1:43-1:48 pace throughout the 3,000 M. My first 1,000 M was done in 3:20. Overall I feel pretty good about this wod. The fastest time at the Midwest Hopper Challenge was 10:24 but the competitors had completes 3 other workouts before attacking this one. The guy who finished this wod in 10:24 after 3 previous wods is a stud, hands down.

Bench Press WOD

Food
1 Protein Shake
1 Fiber One Bar
1 Cup Oatmeal
4 oz Black Coffee
1 Large Turkey/ Ham Sand Which
2 Servings Baked Chips

Strength
Upper body circuit with Mike and Daniel.

WOD 1
5 Rounds of
15 Bench Press(135)
15 Toes 2 Bar
15 KB Swing
400 M Run
TIME 23:02
*This wod was one of the harder ones I have done in a while. It is definitely the longest wod I have done in a long time. Running was the worst part, probably because it lasted the longest. My upper body was so fatigued from my strength session that I felt fatigued before I even began. The toes 2 bar were probably the most annoying movement outside of running.

Run/ Row and Leg Day!

Food
1 Fruit Crisp bar
4 Eggs with Peppers, Onions, and Cheese
2 Slices of Whole Grain Toast

WOD 1
3 Rounds for time
Run 400 M
Row 500 M
TIME 11:19

Double WOD + Strength

Food
1 Fiber One Bar
2 Steak Tacos
1 Serving of Chips
2 Steak Tacos
1 Serving of Chips
1 Fiber One bar
1 Magic Pop with Peanute Butter
*Brandy and I went out for Mexican food last night. The meal was so big it was my dinner, lunch AND dinner again. I wasn't too happy about eating so unhealthy so many meals in a row but it was an economical decision.
WOD 1
3 Rounds for time
50 Double Unders
40 Push Ups
30 SDHP
20 Thrusters
10 Knee Jumps
TIME 16:37
*I felt gret throughout this wod, I sort of feel like I paced myself at times. I am missing having a partner to scream at me.

Strength
Power Clean
10 @135
5   @155
5   @185
3   @205
3   @225
1   @245
*I haven't worked on power cleans in a LONG time(since I PR'd last). I wanted to get a little practive in plus I knew the second wod I would do had 95 lb. PC so I wanted them to feel super light.

WOD 2
3 Rounds for time
15 Squat Cleans(95)
10 Chest to Bar Pull Ups
TIME 6:19
*I could feel muscle fatigue set in when I started the second round. Today will be the heaviest workload I have put on my body in a long time. I'm looking forward to seeing if I can fit anything else in. Again, missing a workout partner, with the right motivation I think I could have finished in under 6 minutes. Side note- my forearms are FRIED!!

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Food
1 Protein Shake
4 Eggs w green peppers and onions
2 Slices of Wheat Toast
4 Slices Venessan Bacon
1 Bowl of Chili w 8 Crackers
2 Steak Tacos
1 Serving Mexican Rice
1 Serving Beans
2 Servings Chips, Salsa, and Cheese

WOD 1
5 Minute AMRAP
Muscle Ups
TOTAL 11
*Not much free time today to do a wod so I squeezed in a quick 5 minute AMRAP. I think my old PR on this was 5 or 6. This is a new PR but there is much room for improvement.

Mini "Whitten" + Lots of Legs!

Food
1 Protein Shake
1 Fruit Crisp Nutri Grain Bar
1 Serving of Almonds
1 Chicken Quesadilla
1 Fiber One Bar
1.5 Chicken Grilled Breasts
1 Serving Brown Rice
1 Serving Vegetables
1 Magic Pop with Peanut Butter

WOD 1
2 Rounds for time
22 KB Swings
22 Box Jumps 24"
400 M Run
22 Burpees
22 Wall Balls
TIME 13:06
*I am mentally out of it from taking so much time off. I felt like I got slapped in the face when I started this workout. I was on a time restraint as it was but I was not in to it regardless.

Strength
Lower body day with Mike. We worked on the Pit Shark for squats and donkey raises. Also hit hamstring curls, pistols, straight leg RDL's and lying hamstrings. Also walked stairs with Lucas and Gage w 55 pound KB's and sled work in the hallway.

GHD
3x20

Pull Ups/ Double Unders/ H Snatch

Food
1 Protein Shake
1 Peanut Butter Nutri Grain Bar
1 Serving Pistachios
1 Fiber One bar
1 Italian Beef Sand Which
1 Serving Chips and Hummus
1 Nutri Grain 100 Calorie Bar
1 Chicken Breast
1 Serving Brown Rice
1 Serving Sugar Snap Peas

Strength
Upper body circuit with Mike.

WOD 1
21-18-15-12-9-6
Pull Ups
Double Unders
Hang Snatches
TIME 9:12
*I think I can get this wod in near 7 minutes. I could not get into a rhythm with my double unders at all. Just shows what taking a week off will do, I am very disappointed in myself.

PC/ Box Jumps/ Sit Ups

Saturday, December 11th

WOD 1
10 Minute AMRAP
10 Power Cleans(95)
15 Box Jumps
20 Sit Ups
7 ROUNDS
*It felt great to get back in the gym today. Even though I did not want to do a wod, some convicing by Lucas got me going. Surprisingly, I felt great throughout the entire wod. The power cleans were easier than ever and the box jumps felt rythmic, the sit ups were the worst part because I did not feel like I could move any faster during them; they were more annoying than anything.

Wedding WOD

WOD 1
50 Burpees for time
TIME 2:14 I think
*I felt like I weighed 400 pounds while I did this wod. I haven't been feeling well these past two or three days and this morning was no exception.

Run/WB/Clean/Row

Food
1 Fiber One Bar
1 6" Club Sandwich (Subway)
1 Serving of Pretzels

WOD 1
Run 800 M
50 WB
25 Power Cleans(115)
1,000 M Row
TIME 10:39
*This WOD felt great, my lungs were on fire when I got done. My glutes were on burning the entire row. I do not think the 5,000 M row yesterday helped me out today.

Rest and Row

Food
1 Fiber One Bar
6 Eggs w/ Cheese, Green Peppers, Onions, and Sausage
2 Slices Wheat Toast
8oz of Orange Juice
1/2 Italian Combo Sandwich(Panera)
1 Bag Baked Lays
1 Cup Vegetable Soup
1 Whole Wheat Bagget Roll
3 Sushi Rolls


Rest Day
A much needed rest day.

Active Rest
Row 5,000 M
UNTIMED