Training September 1-2

Saturday Sept 1st

6:30 am: Wake
6:45 am: Greens/Fibre/Fish Oil/Biokult/Vit D (4000iu)
7:00 am: STARBUCKS Stop on the way to the gym! Venti Decaf with Heavy Cream
7:30-1030am: Coaching and Consults
(Breakfast at 8:30 – 1.5 Chicken Sausages (whole foods meat counter) 4 tbsp Cilantro pesto)

11:30 Training Part 1
5min Z1 Row
+ 5x500m Row @ 1:55; rest 1min (completed, comfortable and easy, all at 1:55)
+ 10mins skills (ohs, turkish get up); rest 5mins
+ 10mins skills (strict muscle up, double unders, ohs)
+ 10mins Z1 Airdyne (170 watts average)

1-3pm: Nutrition Consults with Biggest Winner Contestants

3:30pm – TESTING

Hang Power Clean (225)
Parallete Handstand Push Ups (10″ deficit)


*Training and working today were just flat out tough. This has been one of the busiest weeks of the year for me. The added stress of new programs and clients has left me feeling achy and sore. My back injury that has until this point been more of an annoyance than a hinderance was feeling worse today than it has. I was nervous about the heavy afternoon training session. But I listed to my body and warmed up very well. I was deliberate with all my movements today. I didn’t accept poor positioning on my lifts and my gymnastics. The workout this afternoon was just hard. No excuses. My time was slow but my effort was there. I did my best. Those Handstand Push Ups were very challenging and I don’t believe I could have made up any time there. As a goal I want that 225# weight to feel considerably easier for me over the next several months. I want to be able to maintain better positioning and footwork with this weight in this move.

5:30pm Dinner
Green Salad w/ Sunflower Seeds and Almonds
Fritata with onions, mushrooms, sundried tomatoes
Dark chocolate + Macadamia Nut Brittle (homemade form Green Black Organic dark chocolate and macadamia nuts)

9:30pm Bed

Sunday Sept 2

7:00am Wake Up – Super slow getting out of bed. I’ve slept so great the last two nights. Like a rock. Actually having to wake up to an alarm to me is a sign that I’m needing my sleep and fortunately for me I’m getting it.
7:15am – Greens Shake w/ Fibre, fish oil, probiotics, vit D
7:30am – Decaf Peet’s Coffee with heavy cream, 4 strips of bacon, 3 eggs
8am-11am – Coaching and Consults
11:30am – Lunch
– Picnic Cole Slaw
– Leftover rotisserre chicken & half chicken sausage
– Homemade Paleo Ketchup w/ added Sriracha (if you don’t know about asian ketchup then learn now)
12:15pm – 1:30pm – NAP TIME!

*I rarely nap. Mainly because I dislike the 30-60mins post nap where I feel slow to get back into my daily rhythm. I most always feel better from them but it is that short period of time immediately following the nap that makes me dislike them as a habit. However, today was different. I fell asleep right on the floor of our extra bedroom next to the sliding glass door that was open. Sun was shining in on me. Woke up with a weird tan line on my arm. Felt Great

2pm – Double Espresso (home brewed on our Nespresso Pixie) *these things are great. for a delicious espresso or americano that is easy to make and clean up. perfect for a pre-workout pick me up in the afternoon.
2:15pm – 5g Creatine/5g Beta Alanine/5g Dextrose
2:30pm – Training – MAP Intervals 5min x 3; 3mins rest

5min @ 85%
7 OHS (95#)
7 Burpee Box Jumps (24″)
7 Pull Ups
4 rounds + 10reps

5min @ 85%
12 KBS (1.25 pood)
12 Push Ups
24 Double Unders
5 Rounds + 2 Reps

5min @ 85%
10 Wall Balls
10 T2B
10 Airdyne Cals
– 4 Rounds + 1 Rep


PWO – 23g Pro/9g Carb

5:00 – Dinner
* Southwester Chicken Salad – recipe follows for 3-4 days worth of salad for 2 people
8 Grilled Chicken Breasts (marinated in olive oil, salt, pepper, ancho chile powder) chopped into chunks
5 Carrots (shredded in food processor)
1/2 Red Onion (sliced thin on mandolin slicer)
1/2 Bunch Green Onion (diced to small pieces)
1-2 Cups Roasted Pumpkin Seeds (pepitas)
1 Cup Dried Zane Currants
2 Cups of Homemade Paleo Recipe (I posted link the other day for this)
1-2 Tbsp (depending on desired spicyness) Chipotle Paste and or Sriracha
Salt and Pepper to taste.
*Mix up and store in fridge for a few hours.