MONDAY
Workout
Work up to 1RM front squat
245#PR!
Then
3 rounds for time of:
5 front squats @80%1RM (195#)
15 box jumps @24"
10 ring dips
(6:57)

SUNDAY
Workout
Treadmill Tabata
8 rounds of 20 seconds work/ 10 seconds rest
@12% incline @8mph

SATURDAY
Workout
3 sets of 3 Deadlifts
325#, 345#, 335#
Then
3 rounds for time:
5 Front squats @185#
10 Bench presses @155#
(7:20)
Then
3 rounds for time:
10 KB swings @70#
10 Wall ball shots @20#
(3:34)

WEDNESDAY
Workout
200 sit-ups
100 wall ball shots @20/14lbs
100 burpees
100 KB swings @53/35lbs
Partitioned (31:35)

TUESDAY
Workout
As many rounds needed to reach 100 pull-ups
Max rep pull-ups
5 thrusters @95#
Rest 1 minute

This is how my rounds looked
20-15-10-7-10-10-10-7-3-8
I had the pleasure of doing 50 thrusters

CROSSFIT TOTAL

MONDAY
Workout
Back Squat
285#, 290#PR
Shoulder Press
150#,155# a little bounce, 155#PR
Deadlift
360#PR, 365#PR, 370#PR
Crossfit Total - 815

Finally, one of those days when you just feel unstoppable.

SUNDAY
Today was great! Tara and I got up and ran to the coffee shop. Then we ran to the gym and I sparred with Justin, Cal and Matt. It felt so good to train the fight game again. It's been about a year since I got to punch and be punched and it was awesome. I did better than I expected and felt pretty smooth after I had time to warm up. The first couple of rounds were real stiff and I ate more than one shin kick to the forehead. I've got a sweet bruise or scratch across my forehead that looks like a lobotomy scar. SWEET! Thank you Justin!

Workout
About 3 to 4 miles of running.
Around 6 to 8, 3 minute rounds of sparring. Punches and kicks. My leg hurts.

THURSDAY
Workout
5 rounds for time of:
5 bungee cord sprints with 80# sandbag
5 push presses @135#
5 strict pull-ups
(9:34)
3 rounds
5 glute ham raises
10 glute ham sit-ups

FRIDAY
Workout
4 mile trail run
Slightly hilly, very rocky
(38:58)

SATURDAY
Today Tara and I have been together for 15 years. We went to In and Out Burger for lunch, and to celebrate, I ate two 3 x 3's (3 burger patties and 3 slices of cheese) animale style with a chocolate shake. That's around 3,000 calories. I feel strangely proud.

WEDNESDAY
4 sets of 2 each, alternating
Back squats @255#
Bench press @205#
I sandbagged a bit. I woke up on the wrong side of the bed and was a grumpy, under performing bastard all day.

TUESDAY
Workout
Tabata sprints
8 rounds of 20 seconds work/ 10 seconds rest
12% incline @8mph
Later
I attempted to do Grace, and my old PR of 3:32 was ready to be toppled. I was at 21 reps at 2 minutes 21 seconds when the damn bar broke. The end slid out about 6 to 8 inches and I feebly attempted to clean it before I noticed. Next time, Grace, next time.

MONDAY
Workout
10 rounds of:
2 weighted pull-ups @35#
3 glute ham raises

Then:
More Tabata
8 rounds of 20 secs work/ 10 secs rest of heavy bag punching sprint
1 minute rest
8 rounds of inside leg kicks on bag alternated with outside leg kicks on bag
1 minute rest
8 rounds of clinch knees on bag
1 minute rest
8 rounds of heavy bag punching sprint
1 minute rest
8 rounds of inside leg kicks on bag alternated with outside leg kicks on bag

Man, what a busy week. The gym has been busy, and that is very good for me and the gym. I've decided to back away from the Catalyst workouts due to a dead, heavy, leaden feeling in my legs since I started. I will for sure use some of the things I learned there. My new eating patterns are getting more and more solid and I feel great. I've lost a couple of pounds and feel like I look a little better. I've hit some PR's lately and generally have a good deal of energy. I've stuck to a roughly 90% compliance rate with avoiding grains, gluten and sugar. My protein intake is up, but I could definitely stand to eat more vegetables. The lack of veggies is due to sheer laziness. It's no harder to make a salad than it is to cook bacon, it's just that the bacon tastes soooo good. My week of training was sparse, but here we go starting with Thursday.

Thursday
Power clean
1 x 135#, 165#, 185#, 185#, 205#fail, 205#
Then
3000 meter row using intervals of 1 minute work / 30 seconds rest.
(15:42)

Friday
In order to be the source of motivation I believe every coach should be, I did Tabata rowing with Gumby.
ROW!
8 rounds of 20 seconds work / 10 seconds rest
819 total meters PR!
Later
5 rounds for time of:
2 power cleans @175#
5 bench press @155#
10 GHD sit ups
(6:50)

Friday
Active rest
10 minute jump rope
50 ring push-ups
10 strict pull-ups
handstand and handstand push-up work

Saturday
Workout
Snatch - heavy single
95#, 105#, 115#, 125#, 135#(ugly)
Clean and jerk - heavy single
185#, 185#, 205#(clean fail), 205#(jerk fail), 205#(clean fail)
Back squat - heavy single
275#, 280#, 285#PR!

Thursday
Workout
Work up to heavy muscle snatch (95#, 105#, 115# poor form, 115#)
Muscle snatch 2 sets of 1 @105#
2 position clean 65% X5 (135#)
Push jerk 70% X3 (160#) 75% X3 (170#) 80% 3 sets of 2 (180#)
15 minutes of jump rope (mostly running form drills and some double unders)

Tuesday
Workout
Snatch high pull + muscle snatch @70% (70#) x 4
3 position snatch (floor, knee, mid-thigh) @70% (95#) x 5
Push jerk + split jerk @75% (165#) x 4
Later
4 rounds
Minute 1 / 6 offset pull-ups on rock rings
Minute 2 / 15 second bent arm hang on medium finger pockets
Minute 3 / 10 second L-hang on large finger pockets
Then
Bench press
12 @135#
8 @165#
6 @185#

Wednesday
Workout
Front squat @75% (160#) 5 sets of 3
Snatch push press @73% (90#) 5 sets of 5
Clean pull @93% (195#) 5 sets of 5

It's time to dial in the training. Today is day one of a 6 week cycle of strength and olympic lifting from Catalyst Athletics, and today is also is the first day of a healthy diet for me and Tara.
Nutrition is my weakest link, and it's about to get stronger. Tara and I will be doing a primarily Paleo diet with more of a focus on performance. We will strive for a high (90% or above) compliance rate, but will include dairy and root veggies (sweet potatoes). We're including dairy so we don't burn out and feel deprived (dairy is already not a huge part of our diet), and sweet potatoes for post workout glycogen replenishment. I think the addition of root veggies in the post workout meal will be crucial given our endurance bias. We will also be taking 10 grams of fish oil a day.
I will also be implementing some intermittent fasting after a couple of weeks of adaptation to the new diet. I have more research to do on this, but I have always been fascinated by the evidence that intermittent fasting could extend life span. It just makes sense to me that your body could use an occasional break from food.
I strained my Achilles tendon on the 800 meter sprints, but after a few days of rest from running, I'll be adding 3 days a week of running to the mix. Mostly longer intervals (800 meters and above) with some body weight exercises thrown in.

Monday
Warm-up
500 meter row
Joint mobility drills

Workout
Back squat @75% 5 sets of 4 (205#)
Push press @70% 5 sets of 5 (140#)
Snatch pull @90% 5 sets of 5 (120#)
Weighted sit-ups 3 sets of 10 (45#)