AM PT

Timed Sprints: 7 rounds 1minute 75% 1 min jog with 400m warm up and 400m cool down

Lunch: Protein Shake with Coconut Milk

Snack 2 oz cashews

Dinner: Pork Fajitas on cabbage leaves

PM WOD

AMRAP 12 MINUTES

12 Box Jumps 2"

6 Thrusters 95#

6 burpees with bar jumps

I completed 4 rounds and 2 box steps.  The box steps took up way too much time :-/

AM PT: 20 minutes
7 rounds
1 minute stair sprints
1 lap around company command
After 7 rounds run as many laps as possible

7 rounds plus 2 laps

Lunch protein shake

Dinner Paleo Buffet at Crossfit Finish First

PM WOD:
AMRAP 20 min
20 squats
10 lunges each leg
10 jumping lunges each leg
10 jumping squats

Eats:
Cauliflower mash
3 scrambled eggs
1 cup spinach
Salsa

Lunch:
Protein shake with coconut milk

Snack: lots of cashews. I was just crazy. Hungry

Dinner
Fried Cod with greenbeans and tomatoes

Another snack: almond butter

AM workout:
4 rounds
10 Burpees
5 Pullups
400m run
40 crunches
30 squats
400m run
33:50 assist on the pullup

PM Workout: none. Left the hospital late

I was pretty well smoked all day long. I was also just crazy hungry all afternoon. I’m not sure what to make of that.

AM PT:

4.6 mile run  55:19   (yes that sucks, but I ran it non-stop and I was not DFL)

Temp 45 F  Light Rain and Dark   Actually felt pretty good.

PM WOD

10 SDLHP 95#

10 Bar Roll Outs

15 Pullups

Had some ROM issues with the Roll Outs.  Black band on the Pullups.   I was smoked after yesterday.

Lunch: Coconut Milk Protein Shake

Dinner: Baked/Bacon-Fried Chicken Breast, Spinach with Pomegranate Teriyaki Vinaigrette Salad Dressing and bacon-wrapped apple slices. Nom Nom Nom

AM WOD
5 rounds
5 pullups
10 DB flyes 30#
10 BB curls 75#
5 Manmakers 25#

25:00 assisted pullups ( got about 80% of a dead hang) did 35# DBs for the first 4 rounds. Some of this had to do with equipment availability. Some had to do with falling off the pullup bar… onto a box…

AM WOD: 30 minute outdoor Run

PM WOD

PM WOD:

10 HSP

20 Power Cleans 135

30 Toes to bar
40 KB swing 1.5 pood
50 Squats
60 double unders

ROM on hspu and Ttb. 30 DU and 90 singles. 
15:46

Consumed Food Consumed Amount Grams or Amounts Cals kcal Fat g Carbs g Protein g Choles terol mg Sodium mg Fiber g Calci um % Time

Same Recent Breakfast Recipe                                                                                                      Same Recent Lunch Recipe    269 16 8 27 20 420 3 20   GNC Lean Shake 1 shake 1shk 170 6 6 25 20 390 3   20:39 so delicious 2 cup 473.18ml 99 10 2 2 0 30 0 20 20:39                             Same Recent Dinner Recipe    588 29 13 68 107 456 8 18   Pacific Salmon – Commisary 8 oz 227g 427 19 0 61 107 133 0   20:40 Spinach 6 cup 180g 41 1 7 5 0 142 4 18 20:40 wholly guacamoly 4 tbs 60g 120 10 6 2 0 180 4   20:40                             Same Recent Snacks Recipe                                                                                                      Foods saved: 5  5 amounts   857 45 21 95 127 875 11 38     Remained in food plan:     1358 21 267 21   625   62     Calories ratio:       47% 9% 44%

We took the opportunity to talk to our little girl and test her communication skills.  Here is Brynley showing off her animal sounds and signs.

• After hunting for my camouflage uniform and making tomorrow's coffee in the dark, and running my generator all afternoon, we now have power. #
• I'd like to thank the company canceling the 0445 PT. Perhaps next time I could get an email first . At least I got to get my CrossFit in. #

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• And so begins day 5 without power. Time to fire up the generator I think. #

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• Out of power for 26 hours. Haven't had to eat Nick yet. This is good. He strikes me as a little chewey. #snowpocalypse2012 #

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