Bear - At Home

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

Round 1 - 45
Round 2 - 50
Round 3 - 55
Round 4 - 60
Round 5 - 65

Probably could have gone higher, but didn't want to drop the bar upstairs in my weight room.

Food
Too many cookies!
Oatmeal
Eggs/Ham/Peppers
Tuna Salad
Peanut butter cookie (from Ali)
2 thin mints (from Jerry)
1 Thanks alot (stolen from Bill)
Squash souffle
Cottage cheese
Pork Chop
Baked Potato
Skip the ice cream tonight due to cookie eating.

	Unit	Actual Intake	Min Budget	Max Budget	%-RDA
Calories	kcals	1,265.3	1,200.0	1,600.0	0
Fat	g	48.6	40.0	53.0	0
Carbohydrate	g	92.7	120.0	160.0	71
Protein	g	113.4	90.0	120.0	247

5K Run to REN

Run 3.5 miles in very cold windy weather.
Seem to be getting faster as I didn't hit the song 4 minutes until I was on my way back.

Food good (28% Carb/37% Prot/35% Fat):
Oatmeal
Western Scrambled Eggs
Tuna Salad (added eggplant)
Squash Soufle
Cottage Cheese
1 girlscout cookie
Drum sticks
Baked Potato
Icecream

Unit	Actual Intake	Min Budget	Max Budget	%-RDA
Calories	kcals	1,215.4	1,200.0	1,600.0	0
Fat	g	47.2	40.0	53.0	0
Carbohydrate	g	87.6	120.0	160.0	67
Protein	g	110.0	90.0	120.0	239

15 minute blocks - GSK Gym

15 minute run - 1.5 mi (6.0 mph)
15 min row - 169 cal
5x15 pushups (75 total)

01/25/10 - Cardio Coach & Crossfit

Cardio Coach 5 - 4.87 miles in 50 minutes
Killer 4 minute hills
Level 2 = 1.5 incline/5.0 mph
Level 3 =1.5 incline/7.0 mph
Level 4 = 1.5 incline/8.0 mph

WOD - Crossfit Deadlift on the Minute
65x3 85x3 105x3 125x3 145x3 (couldn't get 165 off the ground)

Food - within target! (41%/32%/27%)
Oatmeal (1.2 serving)
Eggs/Green Pepper/Ham
Tuna Salad with Grapes (12)
Cottage Cheese
2 Thanks alot Girl scout Cookies (whoops!)
Squash Souffle (post WOD)
Wheat Pasta with Sauce
Diet Cocoa with Water
Light Ice cream

	Unit	Actual Intake	Min Budget	Max Budget	%-RDA
Calories	kcals	1,430.1	1,200.0	1,600.0	0
Fat	g	51.8	40.0	53.0	0
Carbohydrate	g	152.6	120.0	160.0	117
Protein	g	95.4	90.0	120.0	207

20-Jan-2009 Work Gym Workout

3 Rounds
1/2 mile run on treadmill @ 6.0 mph (10 minute mile)
10 pushups on bosu
20 situps on bosu

Took about 20 minutes. Good intensity.
Run seemed a little long, but it did take some time to rev up the speed on the treadmill. Maybe next time 1/4 mile and more rounds. Or faster run

	Unit	Actual Intake	Min Budget	Max Budget	%-RDA
Calories	kcals	1,122.9	1,200.0	1,600.0	0
Fat	g	38.9	40.0	53.0	0
Carbohydrate	g	87.0	120.0	160.0	67
Protein	g	107.7	90.0	120.0	234

19-Jan 2009 Run

Run 7.75 miles to the top of the world and back.
Was able to run all the way up the hill. Then almost died. But I made it. Got a stitch most of the way down. Pretty sure it was from dehydration. Didn't drink any water.
After workout decided to rehydrate with diet coke. Will I ever learn.

Good on food. Even had chicken at McKenzies (small plate)

Unit					Actual Intake			Min Budget	Max Budget	%-RDA
Calories					kcals			1,196.0	1,200.0	1,600.0			0
Fat					g			42.9	40.0	53.0			0
Carbohydrate					g			87.9	120.0	160.0			68
Protein					g			117.1	90.0	120.0			255

Low on the carbs today. No wonder I felt spacey after workout.

18-Jan-2010 Crossfit WOD Results

AMRAP in 20 min
10 Push Press (45 lbs) (Could have gone up in weight a little)
10 Knees to Elbows
Run 400M
(5 rounds)

Food
Note:
Replaced English Muffin & Peanut Butter with Eggs, Ham & Green Pepper

Eggs, Ham and Green Pepper
Low Carb at Muffin Tops (3 Eggs, 1 slice cheese, 4 slices ham)
1 mini chocolate covered donut (I was coerced, but still no excuse)
Tuna Salad Salad
Grapes
Zone Perfect Bar
Yogurt
Squash Soufle (2x)
Wheat Pasta with sauce
Shrimp
Ice cream

	Unit	Actual Intake	Min Budget	Max Budget	%-RDA
Calories	kcals	1,994.9	1,200.0	1,600.0	0
Fat	g	78.9	40.0	53.0	0
Carbohydrate	g	196.6	120.0	160.0	151
Protein	g	133.6	90.0	120.0	290

What went well:
I didn't eat girl scout cookies, or cupcakes
I had a good workout. Felt energetic and pushed myself hard. Especially sprinting at the end.

What could I improve next time:
One breakfast is enough. Two is over board.
Drink more water to curb afternoon desire for carbs.
Work on replacing Meal replacement bar with real food.