Archive | May, 2010

sle – Fri May 14 2010

14 May

While I was driving, I thought I wasn't gonna do the workout, but I did.

5:00 – Workout #1
  • 3 interval rounds switching between uphill 400m and speed 400m.  On the treadmill for a total for 30 minutes.  Got a good sweat on.

8:00 – 2 hard boiled eggs

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sle – Thu May 13 2010

13 May

5:00 – Workout #1

  • Zecher Squat – 53#(5), 58#(5), 63(5), 68#(3), 73#(3), 93#(3)
  • 3 RFT: 400 m run, 25 Box Jumps, 8 PP(63#) – Not Rx'ed – I think I finished at 11 something.  Rx was 95#.

10:45 – veggie stir fry

11:30 – Workout #2

  • Ran 3.67 miles finished at 36.05.  The average was 9:34/mi, which is faster than the last time I recorded this run.  I even walked a bit in the 3rd mile.

1:45 – salad with beets and pineapple.

4:30 – orange and strawberries(should not have done this!!)
6:30 – salmon w/ bok choy and asparagus

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sle – Wed May 12 2010

12 May

Woke up tired and a bit sore today, so no morning workout

11:00 – Workout #1
  • Michael: 3RFT: 800m, 50 sit ups, 50 back or hip extensions.

Weighed myself and I'm up 2# from two weeks ago.  Time to do some major cardio tomorrow and friday.  **SIGH**

12:00 – coconut water

1:00 – veggie soup from whole foods.
4:00 – some cashews and almonds
6:30 – a bowl of lettuce w/ beets and radish.  baked orange roughy.

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sle – Tue May 11 2010

11 May

5:00 – Workout #1

  • Warmup: 1000m row
  • Clean High Pulls: 53#(5), 53#(5), 53#(5), 63#(3), 68#(3), 73#(3)
  • Air Force WOD: 4 burpees at the top of every minute, 20 Thrusters(63#), 20 SDHP(63# and 53#), 20 Push Jerk(53#), 20 OHS(53#), 20 FS(53#) – 13:50

AAH!  That WOD was killer!!!!!

11:30 – Workout #2
  • Ran 2.8 miles at 8:45/mi average.  WOO HOO..that's pretty fast for me.  LOL.

1:45 –  Veggie stir fry leftovers from last night's dinner with 2 egg whites

4:45 – pineapple and beef jerky!  should of stayed away form the beef jerky.
7:00 – veggie soup from whole foods, and 2 small slices of steak from Tran's plate.  ooh, i also had sweet potato fries.

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sle – Mon May 10 2010

10 May

I cheated on Sunday big time.  I guess you can say I cheated on Friday too, because we had boiling crab, and there was butter in the sauce.  I ran with Jan on Saturday, and I did ok on Saturday.  Could of portioned control w/ the vietnamese food, but I didn't have any starch or sugar.

Sunday was all bad.  I had dim sum(lots of buns), ice cream, indian food(NAAAN!), and then I did good with dinner, but I didn't even have to eat dinner.  Now I am intermittent fasting, trying to go as long as I can.
5:15 – 10K under an hour.  My legs are TIIIIIIIIIIIRED!
2:00 – 2 egg whites with veggie soup from whole foods
3-4: Pineapple!!
7:00 – stir fry veggies with some egg.  couple pieces of steak from tran's plate, and finished off the pineapple.

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sle – Fri May 07 2010

7 May

5:00 – Workout #1

  • Run 1 mile
  • AMRAP in 7 minutes: 10 power cleans(65#), 20 sit-ups – 4 rounds + 13 reps
Suppose to do squat cleans, but I thought it was just power cleans.  I'm a retard!

10:30 – coconut wataer

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OHS PR – 05/06/10

6 May

5:00 – Workout #1

  • OHS – 65#(3), 75(#), 80#(3), 85#(1), 90#(1), 95#(1), 100#(1) – PR PRPRPRPRPPRR!!
  • 8 RFT: 110m run, 8 KB Swings(40#), 5 pull ups – 10:13

Tim did the workout with me, and I tried to keep up with him.  He got 10:11.  Forgot which weight he did.  It's great working out with someone, because you get that extra push!  Great way to end the week at CFPA!!

11:30 – Workout #2

  • Ran 2.6 miles with Phung.  Easy run

Haven't had anything to eat yet.  Let's see how long I last with the fast.  Maybe I can last till dinner?!  LOL, ya right!

1:45 – ok, i ate.  2 cabbage rolls with ground turkey and some lettuce
5 to 7:30 – ate rotisserie chicken from costco.  i had a lot of chicken!!!  im stuffed.  plus stir fry veggies and an orange for dessert.

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