Wod + paleo 2 22 2012

Woke up at 500 combo of sleeping out and hunger

Bfast = 2 eggs, coconut pancakes,  bacon

WOD = 20 ez recovery row, 10 min slosh medley, 10 min balance board + weighted

Planning on hip mobility later

2 21 2012 wod

Basic 4
25 push
25 squat
60 plank
Full pullups (no band) 20
Dead lift 80lb -
X 3
15 min

30 min row 10 min swim 4 strokes

wod wall 2 20 new baby week

WOD REPORT
i think i did really good considering we had a kid this week, no complaints

2 18 wod + paleo

Wod
20 row
10 pull ups
Squats

100 squats Here and there workout today Goal is 100 of the basic 4

2 1 6 2012 wod + paleo

Sleep is the main focus w/the new baby
Eating well
Swam with son #1 for a couple hours
A few push ups
Waling a lot

2 15 2 16 baby!

ha ha a baby boy yesterday

the c section went great

mom and baby r good

im a mess - migraine blahh

Paleo - just trying to eat good
WOD --- omm not today

2 14 2012 WOD + Paleo

Slept in and ate a big breakfast

nice ...

02/13/2012 WOD + Paleo

02/13/2012 WOD + Paleo

Paleo

~ very hungry all weekend

ate lots of coconut flour pancakes, nuts, bacon, meat and fruit

still very hungry

~ this morning had 2 organic eggs and jammed to work

this is the first time on the paleo that i feel hungry 

WOD

AM

20 minutes  ROW High Intensity Training Intervals 

Slosh Pipe around the block

20 Pullups

Farmers walk with arrowhead bottles 200 yards

50 push ups 

02 12 2012 WOD and paleo

palelo
a feast day
eating all i want
waking up hungry past few night
thinking i need to front load some calories

swam with bubba for 2 hours

resting

having fun

:)

2 13 wod and nutrition plan for the week [PICTURE]

this week 
will focus on having fun and doing new movements when ever possible
the training will also try to be kept to 8 hours or less
paleo 

- trying to have more fun while exercising less

this weeks plan - keep it fun

this weeks wall (wods)

paleo going well - very happy - i think i will be on this plan for the foreseeable future.


WODS
training this week was good - maybe too much 


work really sucks ass - so thats slowing me down


chins up all


Mike 

Friday!

Rest! Ill post this weeks board today or tomorrow ~ been a good week of training ~ shitty week of teaching

I guess that's life

02/08/2012 WOD + Paleo

WOD
30 Minutes ROW

Paleo
Breakfast
2 OZ bacon
1 organic egg

Lunch
mixed nuts 4 oz
2 tangerines
1 alvocado
4 oz chicken

2 07 2012 wod + paleo

WOD
MOBILITY
Hip video
Neck video 16 min
Balance board ~ with and without slosh pipe

Strength
25 push ups
25 squats
10 pull ups
60 second plank

Paleo Day 20 - woo hoo ~ WOD - Paleo

Super Bowl Sunday!!!!

Paleo

breakfast

berries - blue, black, razz

carrots

2 ounce bacon

snack

kiwi

orange

almonds

pastacio (sp)

Lunch (cheat)

antipasta salad + 2 meat balls

WOD

90 minutes free swim with my son - he is almost swimming

2 4 2012 Filled in White board (for the Week)

I am enjoying having the Cross Fit style white board at home - I highly recommend it!

2 3 2012 WOD + Paleo

2 3 2012 WOD + Paleo

WOD
ROW - shooting for 7000 ~ in 30 minutes - pace was the struggle - hit 7305

BASIC 4 (modified)
25 Push Ups
25 Squats
25 Sit Ups
10 Pull Ups (blue)
60 Second Plank
20 Box Jumps 12 inch

Round 1 - 630
Round 2 - 1523
Round 3 - 2729

Pool
on deck - PT balance and stretching
in pool - balance handstands

Home
Balance
balance board

PALEO
Weighed in
same weight as a when i started but i look different - energy is way better and been making great progress at PT

Monday is day 21

the next 21 days i will have new focuses - thinking cut down on nuts and coffee

Paleo ~ got stuck eating out today 2 times ~ so I ate buffalo wings ~ not great but not that bad

Wod
Jogged
PT BALANCE

Holes in my hands

And it starts again :)

Let the pullups begin ~ with vigor

Wed 2 1 2012

Wod
AM
30 row
6300 meters

Lunch (quick little time today)
30 pullups ~ purple band (still way behind where I was)

30 toes to bar
Very pitiful attempt

Paleo
No complaints ~ had some chocolate last nigh

1 31 2012 WOD + Paleo {rest day}

3 workouts yesterday

today sore as hell fatigued too
going to rest and eat tons of healthy food today

have a great day

Mike

1 30 2012 - WOD + Paleo day 14 +blank white board

Paleo day ~ 14

bacon

egg

diet coke (I know)

WOD

AM - ROW -30 meters ~ 6403 meters

lunch

1 lap

20 push ups

20 skate

20 squat

20 lunges

20 situps

20 jumps

60 second plank

X 3

kicked my ass, ankle is sore

Fatigued

Fatigued today;
Resting + eating
Going to try to do all my food for the week tonight


having a cave day
watching movies, eating, resting (tough to do with a wife about to pop and a 3 year old but im doing my best to just be still)

this weeks WOD board

this weeks WOD board
~ good week

Sat paleo day 12 wod + data

Wod
10 row 3000 meters
P90X yoga

Strength
Moving furniture (argh)

THIS WEEKS PT exercises

1. Balance 2. Clams 3. Skate 4. Lungs 5. Step up and over 6. Jump rope (no rope) 7. Box jumping techniques

This weeks work (wod s) so far

I am enjoying using the board ~ it is easier to see a bigger picture ~ I have always journaled day to day, this is better

1 26 2012 Paleo + WOD

Thursday

General: very stiff from the PT last night

PALEO
Woke up at 530 with out an alarm which is what i have been waiting for (natural sleep to shift to waking earlier)


WOD


AM (before work)
20 Min ROW - easy rowing
10 High Intensity Row Sprints


Lunch (classroom)
"basic 4"


20 Push Ups
20 Squats
20 Situps
90 Seconds Squats
X4 = 17:04 time

1/25/2012 Wednesday WOD + Paleo day 9

Paleo
~ no soda today ! i made the time to bring a french tea press and green tea to work! so i hope the caffeine gets me through the day without the chemicals in the Diet Soda that i have been drinking around 100 pm every day



2 eggs
sliced turkey breast
coffee

WOD

no working out today except for physical therapy
PT

1 24 Tuesday WOD + Paleo

Paleo


day 8
less detox symptoms today
still need the PM caffeine 
not hungry for lunch but im going to eat it 1225pm


~ 133 pm
very low energy 
i just want to take a nap
its hard to do with 45 student in the room


~~~ no working out tomorrow {except for PT at 600}
the detox symptoms are back - head ache

WOD

AM (before work)

30 min rowing

6400 meters

Lunch (track)

Walking 2.08 miles in 29m:42s

www.endomondo.com

Was out tracking with Endomondo

Average Speed: 4.2 mph

Calories: 243 kcal

Distance: 2.08 miles

Duration: 29m:42s

Pull up Station

purple band

4 X 5 = 20 pullups