WODs

Sorry I've been lazy about posting...I promise I'll get some info out to y'all next week. I still got some good workouts in.

8/17

-       Warmup: 1 round

o      20s hip flexor stretch

o      10 strict pullup

o      10 hanging leg raise

o      10 Y-squat

o      10 judo pushup

o      10 good morning

-       170 lbs. (BW + 7) – 1 round

o      20 safety bar squat

o      20 fat bar bench press

o      20 fat bar bent-over row

-       3 rounds

o      20 24” box jump

o      20 aligator pushup

o      20 alternating bent over row (75# DB)

-       1000m row

8/18

-       Warmup: 1 round

o      20s hip flexor stretch

o      10 strict pullup

o      10 hanging leg raise

o      10 Y-squat

o      10 judo pushup

o      10 good morning

-       Dynamic flexibility

-       4 rounds

o      1 minute stair climb

o      10 single-arm KB snatch (5 each)

o      10 single-arm KB swing (5 each)

o      10 2-arm KB overhead swing

-       4 rounds

o      100 alternating foot jumprope

o      8 single-arm KB snatch (4 each)

o      8 single-arm KB swing (4 each)

o      8 2-arm KB overhead swing

-       4 rounds

o      20 scissor kicks on captains chair (each leg)

o      6 single-arm KB snatch (3 each)

o      6 single-arm KB swing (3 each)

o      6 2-arm KB overhead swing

-       Agility / conditioning – line jumps mixing direction and feet for 1:30

-       10 Turkish get-ups (5 each side)

8/19

-       Warmup: 1 round

o      20s hip flexor stretch

o      10 strict pullup

o      10 hanging leg raise

o      10 Y-squat

o      10 judo pushup

o      10 good morning

-       Dynamic flexibility

-       15/15 – 6 minutes each pair (6 sets of each) – 1:15 rest between pairs

o      Pushup/dip

o      Air squat/reverse lunge

o      Pullup (mixing grips)/105lb cable row

o      Stability ball bridge/side lunge

Updates and WODs so far this week

I'm going to address a couple personal items today - again, more for my own journaling but read as you wish.

I have been training in the mornings for the last week or so. I recently took on a part time job in the evenings so this will continue for the foreseeable future. I will be training young athletes - mostly hockey players aging from 7-18 for now - toward improving speed and agility and also in the weight room. More to come on that subject later. I've adapted my fasting routine to fit my new schedule; I'm continuing with daily 16-17 hour fasts, only now my eating window begins post-training, around 7:45AM on most days and I skip dinner. The adjustment has been easier than expected.

We're about half-way through August so it's time for an update on the goals. No ice cream yet! I have had a few ravenous cravings but I think I can hold off for a couple more weeks. Not sure I'll be able to accomplish my strength goals, though. Heavy lifting has been put on hold for a while due to the morning training; I'm just not willing to get in there at 5AM so I can rest 3-5 minutes between sets. I've made a few calls about acquiring tractor tire; still no word, but I did make a 50# sandbag a couple weeks ago. Next on the agenda: a car tire-based sled. This past Saturday I did some jogging with that sandbag, plus a pretty serious met-con. I doubt you have the guts to take on that workout.

Now for the WODs:

SATURDAY AM

-       200 jumprope/dynamic flexibility

-       ~3/4 mile jog (with partner, alternating 50# sand bag carry)

-       4 x 10 pullup (mixing grips each set)

-       6 rounds (I go, you go)

o      6 x 10yd shuttle

o      30 line jumps

o      12 50# sandbag swings

o      10 burpees (no pushup)

-       ~1/2 mile jog (alternating sandbag carry)

MONDAY AM

-       Warmup: 2 rounds

o      20s hip flexor stretch

o      8 strict pullup

o      10 OH squat with a stick

o      10 judo pushup

o      10 good morning

-       Dynamic flexibility

-       1 round

o      20 135# squat clean

o      100 forward jumprope (2 feet)

o      20 HSPU

o      100 backward jumprope (2 feet)

o      20 ring row

o      100 forward jumprope (alternating feet)

o      10 pistol to Russian lunge (each leg)

o      100 backward jumprope (alternating feet)

o      10 x 5yd forward/5yd backward crawl (with feet on power wheel)

TUESDAY AM

-       Warmup: 1 round

o      20s hip flexor stretch

o      8 strict pullup

o      10 Y-squat

o      10 judo pushup

o      10 good morning

-       AMRAP 30 minutes – I completed 5 rounds plus a 6^th set of 20 snatches

o      20 single-arm snatch (10 each arm – 35# KB)

o      40 med ball cherry picker (each side)

o      60s plank

o      80 box step ups (each leg – 12” box)

o      100 jumprope

QOD: Rocky Balboa comin' atcha!

Lastly, wishing a very happy birthday to my sunny day, MLP!

Good news for those who enjoy grocery shopping as well as reading...

EGGS (EGG WHITES, NONFAT MILK, MODIFIED FOOD STARCH, WHEY PROTEIN ISOLATE, SOYBEAN OIL, XANTHAN GUM, NATURAL EGG FLAVOR, LIQUID PEPPER EXTRACT, NATURAL AND ARTIFICIAL BUTTER FLAVOR [BUTTER {CREAM}, LYPOLYZED BUTTER OIL, MEDIUM CHAIN TRIGLYCERIDES, NATURAL AND ARTIFICIAL FLAVORS, SOYBEAN OIL, ANNATTO EXTRACT], YELLOW #5 (COLOR), BETA CAROTENE (COLOR), ANNATTO (COLOR)), MONTEREY JACK CHEESE (CULTURED PASTEURIZED PART SKIM MILK, SALT, ENZYMES), CHEDDAR CHEESE (CULTURED PASTEURIZED PART SKIM MILK, SALT, CHEESE COLOR, ENZYMES), WATER, BELL PEPPERS, CONTAINS 2% OR LESS OF: OAT FIBER, GREEN CHILIES, MODIFIED FOOD STARCH, ONIONS, CHILI PASTE (CHILI PEPPERS, CITRIC ACID), SALT, FLAVORINGS, GUAR GUM, CRUSHED RED PEPPER, VINEGAR, BEANS (WATER, PINTO BEANS, GREEN CHILIES, MODIFIED FOOD STARCH, SALT, JALAPEÑOS [DICED JALAPEÑO PEPPER, SALT, ACETIC ACID, CALCIUM CHLORIDE], CRUSHED RED PEPPER, TORTILLA (BLEACHED WHEAT FLOUR ENRICHED [NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID], WATER, VEGETABLE OIL [CANOLA AND/OR SOYBEAN OIL], SALT, DOUGH CONDITIONER [INVERTED SUGAR, PROPYLENE GLYCOL, WATER, CELLULOSE GUM], BAKING POWDER [CORN STARCH, SODIUM BICARBONATE, SODIUM ALUMINUM SULFATE, MONOCALCIUM PHOSPHATE], GUAR GUM, CORN FLOUR [CORN MASA FLOUR, TRACE OF LIME], DEXTROSE, OAT FIBER, SUGAR, EMULSIFIER [SODIUM STEAROYL LACTYLATE], SODIUM METABISULFITE). CONTAINS EGG, MILK AND WHEAT. CRUST (FLOUR [WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID], WATER, DOUGH CONDITIONER [RICE FLOUR, SUGAR, ENRICHED WHEAT FLOUR {WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID}, VITAL WHEAT GLUTEN, SALT, VEGETABLE SHORTENING {PARTIALLY HYDROGENATED SOY AND/OR COTTONSEED OIL}, SOY FLOUR, POWDERED CELLULOSE, CALCIUM PROPRIONATE (ADDED AS A PRESERVATIVE), CARBOXYMETHYL CELLULOSE, DATEM, CALCIUM SULFATE, DEXTROSE, AMMONIUM SULFATE, MONOCALCIUM PHOSPHATE, ASCORBIC ACID, ENZYME, L-CYSTEINE HYDROCHLORIDE, AZODICARBONAMIDE], SOY OIL, DIETARY FIBER [CHICORY], YEAST [YEAST, SORBITAN MONOSTEARATE, ASCORBIC ACID], EGG POWDER [DRIED PASTEURIZED WHOLE EGG, SODIUM SILICO ALUMINATE]), FILLING (MARINARA SAUCE [WATER, TOMATO PASTE, OLIVE OIL, MARINARA SEASONING {SUGAR, SALT, SPICES, PARSLEY, GARLIC OIL}, PARMESAN CHEESE {CULTURED PART SKIM MILK, SALT, ENZYMES}, CELLULOSE POWDER (ANTI-CAKING AGENT)], MEATBALLS [BEEF, PORK, WATER, BREAD CRUMBS {BLEACHED WHEAT FLOUR, SUGAR, SALT, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, YEAST}, ONIONS, ROMANO CHEESE {PASTEURIZED SHEEP'S MILK, CHEESE CULTURES, SALT, ENZYMES}, SALT, POTASSIUM CHLORIDE, SUGAR, SPICES, GARLIC POWDER, DEHYDRATED CELERY, HYDROLYZED SOY PROTEIN, DRIED WHOLE EGGS], REDUCED FAT MOZZARELLA CHEESE [PASTEURIZED PART SKIM MILK, NONFAT MILK, CHEESE CULTURES, MODIFIED CORN STARCH, SALT, VITAMIN A PALMITATE, ENZYMES], RED PEPPERS, ONIONS, PARMESAN CHEESE [PART SKIM COW'S MILK, CHEESE CULTURES, SALT, ENZYMES], BASIL, MINCED GARLIC, MODIFIED POTATO STARCH, METHYLCELLULOSE). CONTAINS WHEAT, SOY, MILK AND EGG.

WATER, SALISBURY STEAK (BEEF, EGG WHITE [EGG WHITES, SODIUM AND TRIETHYL CITRATE AND GUAR GUM (WHIPPING AGENTS)], ONIONS, TOMATO PASTE, NONFAT DRY MILK, BREAD CRUMBS [BLEACHED WHEAT FLOUR, DEXTROSE, CONTAINS 2% OR LESS THE FOLLOWING: YEAST, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, SALT], WATER, SOY PROTEIN ISOLATE, SALT, SPICE, CARAMEL COLOR), COOKED NOODLES (ENRICHED WHEAT [SEMOLINA, IRON, NIACIN, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID], FIBER BLEND [INULIN, XANTHAN GUM, PECTIN], SORBITOL, WHEAT GLUTEN, POTASSIUM CHLORIDE), PASTEURIZED PROCESSED CHEESE SAUCE BASE (CULTURED MILK, WATER, CREAM, SKIM MILK POWDER, SODIUM PHOSPHATES, SALT, NATURAL FLAVOR, SORBIC AND LACTIC ACID (PRESERVATIVE), VEGETABLE COLOR, GUAR GUM, ENZYMES), MUSHROOMS, MODIFIED CORN STARCH, PASTEURIZED PROCESSED CHEESE SPREAD (AMERICAN CHEESE [MILK, CHEESE CULTURE, SALT, ENZYMES], WATER, WHEY, SODIUM PHOSPHATE, WHEY PROTEIN CONCENTRATE, SKIM MILK, MILKFAT, SALT, ANNATTO COLOR), BEEF FLAVOR (WATER, HYDROLYZED CORN, SOY AND WHEAT PROTEIN, SUGAR, AUTOLYZED YEAST EXTRACT, NATURAL FLAVOR), NONFAT DRY MILK, WHEY, MALTODEXTRIN, CHEDDAR TYPE CHEESE (CHEDDAR, GRANULAR, SEMISOFT AND BLUE CHEESE [PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES], WHEY, WATER, SALT, CITRIC ACID), TOMATO PASTE, FLAVORING, MARGARINE (LIQUID AND HYDROGENATED SOYBEAN OIL, WATER, SALT, WHEY, SOY LECITHIN, VEGETABLE MONO AND DIGLYCERIDES, SODIUM BENZOATE (PRESERVATIVE), CITRIC ACID, NATURAL AND ARTIFICIAL FLAVOR, BETA CAROTENE (COLOR), VITAMIN A PALMITATE ADDED, CALCIUM DISODIUM EDTA (TO PROTECT FLAVOR)), DISODIUM PHOSPHATE, SPICE, XANTHAN GUM, ANNATTO (COLOR), CARAMEL COLOR. CONTAINS MILK, EGG, SOY AND WHEAT.

If we truly are what we eat, Tori Spelling is even scarier than I thought. I can’t imagine anyone read that whole first section, but what you've spent a good deal of time scrolling through is the list of ingredients that a person might ingest on ONE DAY of the Nutrisystem plan we've all seen advertised on TV by Tori herself. To be fair, I did select some of the more interesting choices for dramatic effect (breakfast burrito, meatball parmesan melt, Salisbury steak with macaroni and cheese, and a milk chocolatey delight bar for a snack), i.e. not all of their items contain quite so many ingredients; still, there are hydrogenated oils, preservatives, and artificial colors and flavors all over the place. Also, I’m sure many people would see some weight loss eating this menu (only 890 calories! This makes the ingredient list even more astonishing.) every day (until they enter “starvation mode” as discussed previously - they will also likely experience several other side-effects). However, that this program* claims to be a “healthy” weight-loss solution is downright laughable. And/or pukable. *Not to single out NutriSystem; I'm just using it as an example for the many other programs also promising a quick fix.

One of my favorite pastimes is judging the items in other peoples’ carts at the supermarket – I’m not proud of this, really, but the fact remains. Weird that I like it, too, because I generally feel disgusted as most carts (especially those pushed by fat parents with fat children) contain more than their share of chips, cookies, soda, etc. My feelings border on sympathy, though, for those containing advertised “diet foods” - reduced fat Wheat Thins, LeanCuisine, turkey hot dogs, sugar-free Pop Tarts, you get the picture. At least those people are trying. It’s unfortunate they’ve been fed so much propaganda and even more so that I can make that pun. If I could offer one word of advice, though: stay out of the middle aisles, and if you can’t do that, at least be wary of nutrition facts and ingredient lists. I can honestly say that my ingredient list for this entire week is nowhere near 100.

Special thanks to fitbomb.com for the QOD as well!

WOD: FRIDAY AM

-       Warmup: 2 rounds

o      20s hip flexor stretch

o      10 OH squat with a stick

o      10 judo pushup

o      5 strict pullup

o      10 good morning

-       Dynamic flexibility

-       10 to 3, 3 with 2 45# kettlebells:

o      Clean

o      Lunge (I did each leg 5, 5, 4, 4, 3, 3, 2, 2, 2)

o      Press

o      10 yard OH walk

-       10 to 3, 3

o      Dip

o      Decline pushup

SOD:

Simply...

No SOD today...spend those 3-4 minutes focusing on how that quote applies to you. At the very least you will find you had a better day than these guys.

WOD:  WEDNESDAY AM

-       2, 4, 4, 2 KB complex (35#)

o      2-arm overhead swing

o      1-arm swing (each side)

o      1-arm C&J (each side)

o      1-arm snatch (each side)

-       Dynamic flexibility

-       3 x 10 each side explosive side med ball throws

-       3 x 5 deficit (3” platform) sumo-deadlift (355, 335, 315) / SS w/ 4 x 36” box jump

-       5 to 1:

o      12 plate leg press x 3

o      Double under x 10

o      Reverse hyperextension x 2

-       3 rounds:

o      45* lunge holding ~20# tire overhead x 10 each leg

o      20” box jump x 15

o      Swiss ball bridge holding tire at waist x 10

-       10s sprint (12.5mph, 10% incline)/20s rest x 6

**AP - pickup bed box jumps