January 31, 2011

PREVIOUS WOD's not posted:
5 rounds of 275 lb. deadlift x5 and 10 burpees: 3 minutes and 25 seconds
3x1 mile runs with 7 minutes rest btwn: 7:42, 7:27, 7:53


Today's WOD:
Deadlift: 5x165, 5x200, 5x245, 5x305, 3x345, 8x385!! 5x300, 5x300
Press: 5x65, 5x85, 5x90, 2 sets of 12x90, 19x90
Stiff legged DL: 3x10@135
DH Pullups: 3x10
Hanging leg lifts: 3x15


Sleep: 7 hours, felt really tired


Breakfast: DUE TO HAVING TO TAKE A PT. TO BELLINGHAM
Handful of blueberries
1 scoop of protein (not optimal but needed after a lifting)
1 coconut and mango bar


Snack:
Handful of cashews 
Banana
3 oz. of coffee
1 T of almond butter


Lunch:
10 oz. of ground turkey 
1/2 avocado
1 oz. of sliced olives
1/2 a tomato
1/2 head of lettuce
Salsa


Snack:
Hard-boiled egg
blueberries, again
cashews
Almond butter


Dinner:
1 1/2 cups of baked butternut squash w/ olive oil, salt and pepper
Arroz con pollo, well over 1//2 lb. mixed in with a little bit of brown rice.


Supplementation:
12 Barleans fish oil pills
2 naproxen


OFF-NOTE....kind of:
I have maintained a well balanced "diet" since the 4th of January, and kind of went away from it over the last 4-5 days. Needless to say, I have felt the effects of it. I have asthma and a history of alopecia, which is an autoimmune disease. I have felt my breathing quality not be at 100% I firmly believe in large part to my nutritional change. Alopecia is an autoimmune disease which causes the body lose hair in patches, it has flared back up again and AGAIN, I believe it has a large part to do with my nutritional change. Alopecia also has to do LARGELY with stress and as some of you may know I have been stressed to the max lately, this month alone I have logged in MORE THAN 350 hours of time AT work, I understand the balance that must be maintained between work and play, but, have to do this prior to baseball season. 2 more months of brutal hours at work and I'm back at it again with baseball. For the month of February its time to REFOCUS and get back on track with my lifestyle. 


Monthly notes:
Dropped 11 lbs., increased strength numbers, increased endurance. When I get 7 or more hours of sleep and stay hydrated I see a huge difference in performance. 


MORE TO COME.....