Wednesday, June 29, 2011
Tuesday June 28, 2011
Ok so I made it to the box today and got my workout in...then things got a little silly...I have been working a homicide case..things got interesting today and I ended up working 27 straight hours with 12 of them being spent in Miami chasing down leads on the suspect...after a long night we returned to Naples about 730am today..I was a little tired and but had to get the girls to camp...anyway about 4pm the call came in that the Miami US Marshalls had picked up the shooter and our work yesterday paid off...so I never made it to the box today..hopefully I can get some good workouts in the next few days....glad to bring this case to a close...
Monday, June 27, 2011
Monday June 27, 2011
Ok I was out of town last week at the Police Olympics playing hockey....we came in third and took home the Bronze Medal....Proud of the team...My plan was to get back at it today...unfortunatly work had other plans...called in at 0530 this morning and got home at 7pm...not how I planned on spending the day...So tomorrow I will be back at it...stand by....Coach Anthony has given me another great 10 days of workouts...looking forward to hitting it....
Monday, June 20, 2011
Monday June 20, 2011
Hello All...Well the weekend was somewhat of a rest period for me..I played inline hockey on Saturday morning for about 2 hrs..Sunday I got up and ran a 5k and then played ice hockey later in the afternoon...had a great Fathers Day with my girls, Terry and my mom...
Well anyway back at it today. I did todays WOD..
Training:
A: Dumbell Split Squats @ 50X1 4-6 reps rest 1 minute b/t legs x4
B: Lunges with 45# Plate Overhead 16 total steps 90 secs rest b/t sets x 3
C: KBS 15 with 1 min rest between sets x 3
D: Side Bridges 30 sec with 10 sec rest 3x's each side
Results:
A: Liked the Tempo used 30#'s should have gone heavier
B This was fun...16 steps with no problem
C: Used the 2POD first 2 sets unbroken 3rd 10-5
D: Nice ending to the day...
Nutrition:
I actually ate something pre WOD about an hour and half prior I had 2 eggs with bacon and cup of coffee.
21.1g Fat, 2.3g Carb, 21.8g Protein
Post WOD I had nothing for a while..I forgot my snackins...an had to stay and teach..
Post WOD about two hours later Deli Turkey slices and salad. 1.3g Fat, 6.4g Carb, 23.9g Protein
Snacks: Mixed nuts 12.4g Fat, 8.6g Carb, 5.2g Protein
Last Meal: Burger and salad 19.7g Fat, 6.4g Carb, 30g Protein
Late Snack Protein Shake..2g Fat, 6g Carb, 48g Protein
Total...56.6g Fat, 29.7g Carb, 129.7g Protein
Well anyway back at it today. I did todays WOD..
Training:
A: Dumbell Split Squats @ 50X1 4-6 reps rest 1 minute b/t legs x4
B: Lunges with 45# Plate Overhead 16 total steps 90 secs rest b/t sets x 3
C: KBS 15 with 1 min rest between sets x 3
D: Side Bridges 30 sec with 10 sec rest 3x's each side
Results:
A: Liked the Tempo used 30#'s should have gone heavier
B This was fun...16 steps with no problem
C: Used the 2POD first 2 sets unbroken 3rd 10-5
D: Nice ending to the day...
Nutrition:
I actually ate something pre WOD about an hour and half prior I had 2 eggs with bacon and cup of coffee.
21.1g Fat, 2.3g Carb, 21.8g Protein
Post WOD I had nothing for a while..I forgot my snackins...an had to stay and teach..
Post WOD about two hours later Deli Turkey slices and salad. 1.3g Fat, 6.4g Carb, 23.9g Protein
Snacks: Mixed nuts 12.4g Fat, 8.6g Carb, 5.2g Protein
Last Meal: Burger and salad 19.7g Fat, 6.4g Carb, 30g Protein
Late Snack Protein Shake..2g Fat, 6g Carb, 48g Protein
Total...56.6g Fat, 29.7g Carb, 129.7g Protein
Friday, June 17, 2011
Friday June 17, 2011
OK so I don't remember when yesterday ended and today began...Late night surveillance for an early Search Warrant..I think I slept for about an hour in my truck in the parking lot of Special Ops...oh yea I closed my eyes for the ride back from Everglades...another 40 minutes maybe...yea um I be tired..
I was able to get up cup of coffee before the WOD
Training:
A: In 7 Min build to a heavy 3 Power Clean
B: In 7 Min from Power Clean build to a heavy 3 Deadlift
C: DB Back Extensions @ 4022; 8-10; Rest 1 min x 4
D: Kipping Pullups x 10 AFAP; Rest 1 min. x 5
Results:
A: Built to 155#'s my 1RM prior was 155# so very happy
B: Built to 325# DL...1 RM is 350#'s again very happy
C: DB Back ext I went with 15#'s it was heavy, but it was to far and I was too tired to walk across the Box and switch it out...got thru it with 10-10-8-8 reps
D: Kipping Pullups went good I was able to do all the rounds unbroken except for the last round...
Nutrition:
I had some fruit and deli ham slices after the WOD...3.3g FAt, 26.2g Carb, 21g Protein
Meal #1: Thinkthin Bar 8.0g Fat, 25.0g Carb, 20.0 Protein
Meal# 2: Eggs and Chicken Apple Sausage..36.2g Fat, 7.3g Carb, 36.3g Protein
I think the lack of sleep killed my hunger...I will have a protein shake after I post so I'll add it...2g Fat, 7.3g Carb,48g Protein
Totals...49.5g Fat, 64.5g Carb, 125.g protein....and by the way I'm still tired....
So this was the end of my first two week training program from Anthony...it was fantastic...I can see change in my body already...I feel stronger and have a better understanding of my weaknesses...I can't thank him enough for the programming..so keep it coming and I look forward to the next round....See Ya's
I was able to get up cup of coffee before the WOD
Training:
A: In 7 Min build to a heavy 3 Power Clean
B: In 7 Min from Power Clean build to a heavy 3 Deadlift
C: DB Back Extensions @ 4022; 8-10; Rest 1 min x 4
D: Kipping Pullups x 10 AFAP; Rest 1 min. x 5
Results:
A: Built to 155#'s my 1RM prior was 155# so very happy
B: Built to 325# DL...1 RM is 350#'s again very happy
C: DB Back ext I went with 15#'s it was heavy, but it was to far and I was too tired to walk across the Box and switch it out...got thru it with 10-10-8-8 reps
D: Kipping Pullups went good I was able to do all the rounds unbroken except for the last round...
Nutrition:
I had some fruit and deli ham slices after the WOD...3.3g FAt, 26.2g Carb, 21g Protein
Meal #1: Thinkthin Bar 8.0g Fat, 25.0g Carb, 20.0 Protein
Meal# 2: Eggs and Chicken Apple Sausage..36.2g Fat, 7.3g Carb, 36.3g Protein
I think the lack of sleep killed my hunger...I will have a protein shake after I post so I'll add it...2g Fat, 7.3g Carb,48g Protein
Totals...49.5g Fat, 64.5g Carb, 125.g protein....and by the way I'm still tired....
So this was the end of my first two week training program from Anthony...it was fantastic...I can see change in my body already...I feel stronger and have a better understanding of my weaknesses...I can't thank him enough for the programming..so keep it coming and I look forward to the next round....See Ya's
Thursday June 16, 2011
Not a bad nights sleep again...Good 6-7 hours. Up early with the girls and heading to camp and the box.
Pre WOD had suprise, suprise a cup of coffee.
Training:
A:Bench Press @ 30X1; 55% 1Rep Max; 8 sets of 2 Rest 45 secs between sets
B:KBS 15 Moderate weight; rest 1 min x3
C:100 Walking lunges @ 80%-stop when it burns
Results:
Nice recovery day. Everything felt good...after a long day yesterday this is what I needed.
Post WOD Meal #1 :Had my fruit followed by steak and eggs. 25.4g FAT, 26.7g CARBS, 81.7g Protein
Post WOD Meal # 2 : Carrots, Deli Ham Slices..17.3g Fat, 21g Carb, 21.2g Protein
Snack: Nuts 12.4g Fat, 8.6g Carb, 6.4g Protein
Last Meal: Paleo Chili , Salad 14.6g Fat, 19.4g Carb, 24.5g Protein
Snack: Larabar 8.0g Fat, 25.0g Carb, 21.9g Protein
Totals 77.7g Fat, 101.2g Carb, 152.6g Protein
Pre WOD had suprise, suprise a cup of coffee.
Training:
A:Bench Press @ 30X1; 55% 1Rep Max; 8 sets of 2 Rest 45 secs between sets
B:KBS 15 Moderate weight; rest 1 min x3
C:100 Walking lunges @ 80%-stop when it burns
Results:
Nice recovery day. Everything felt good...after a long day yesterday this is what I needed.
Post WOD Meal #1 :Had my fruit followed by steak and eggs. 25.4g FAT, 26.7g CARBS, 81.7g Protein
Post WOD Meal # 2 : Carrots, Deli Ham Slices..17.3g Fat, 21g Carb, 21.2g Protein
Snack: Nuts 12.4g Fat, 8.6g Carb, 6.4g Protein
Last Meal: Paleo Chili , Salad 14.6g Fat, 19.4g Carb, 24.5g Protein
Snack: Larabar 8.0g Fat, 25.0g Carb, 21.9g Protein
Totals 77.7g Fat, 101.2g Carb, 152.6g Protein
Wednesday, June 15, 2011
Wednesday June 15, 2011
Not a bad nights sleep last night..got a good 6-7 hours. Hit the Box early as it was a SWAT training day.
Pre WOD...you guessed it cup o' coffee
Training:
A: Dumbell Split Squat @ 30X1; 8-10 reps; rest 1 min between legs x4
B: Dumbell Russian Step Ups @ 20X1; 12-15 reps; rest 1 minute between legs x4
C: As many strict 1-4 Pull Up ladders as possible in 10 mins
D: GHD Sit ups 50 for time
Results:
A: used the 25# dumbells and did 10 reps each round...felt good
B: used 25# dumbells and did 15 per round..felt good should have increased the weight
C: I completed 7 full ladders in the 10 mins...this was tough
D: Kind of got off track here...got called for work and was on the phone and radio while trying to complete..I was on track for doing 10 at a time and resting 30-40 secs between...have to do this again to get time..
Nutrition:
Fruit right after workout and a protein shake...my plan was to go to SWAT an PT some...got side tracked with work, but was able to make it for the O-Course...love the O-Course.2.3g Fat, 30.2g Carb, 49g Protein
Post WOD Meal# 2 or snackins as Jose would say...Carrots and Deli Ham...17g Fat, 21g Carb, 21g Protein
Post WOD Meal #3 Two chicken apple sausage links and a salad with nuts..36.4g Fat, 26g Carb, 31g Protein.
Snack...Thinkthin Bar...8g Fat, 25g Carb, 20g Protein
Totals: 64.4g Fat, 97.8g Carb, 121.3g Protein
Long Hot Day...
Pre WOD...you guessed it cup o' coffee
Training:
A: Dumbell Split Squat @ 30X1; 8-10 reps; rest 1 min between legs x4
B: Dumbell Russian Step Ups @ 20X1; 12-15 reps; rest 1 minute between legs x4
C: As many strict 1-4 Pull Up ladders as possible in 10 mins
D: GHD Sit ups 50 for time
Results:
A: used the 25# dumbells and did 10 reps each round...felt good
B: used 25# dumbells and did 15 per round..felt good should have increased the weight
C: I completed 7 full ladders in the 10 mins...this was tough
D: Kind of got off track here...got called for work and was on the phone and radio while trying to complete..I was on track for doing 10 at a time and resting 30-40 secs between...have to do this again to get time..
Nutrition:
Fruit right after workout and a protein shake...my plan was to go to SWAT an PT some...got side tracked with work, but was able to make it for the O-Course...love the O-Course.2.3g Fat, 30.2g Carb, 49g Protein
Post WOD Meal# 2 or snackins as Jose would say...Carrots and Deli Ham...17g Fat, 21g Carb, 21g Protein
Post WOD Meal #3 Two chicken apple sausage links and a salad with nuts..36.4g Fat, 26g Carb, 31g Protein.
Snack...Thinkthin Bar...8g Fat, 25g Carb, 20g Protein
Totals: 64.4g Fat, 97.8g Carb, 121.3g Protein
Long Hot Day...
Tuesday, June 14, 2011
Tuesday June 14, 2011
Good night sleep got about 7 hours...stayed up a little later hoping the Canucks would mount a comeback and raise the cup in the Garden, oh well I guess they will do it in Vancover. Hit the Box early again today. Pre WOD had a cup of coffee.
Training:
5 sets of 3 heavy deadlifts...no rest...20 seconds @ 100% on airdyne...then rest 5 minutes.
Result
I called Anthony some bad names, but got thru it. I lifted 305#'s for all 5 sets. My legs were smoked...the 5 minute rest was enough to let get thru the next round , but not enough that I felt completely recovered, more so in the later rounds..I liked it though..I really felt like I was pushing myself good WOD.
Nutrition
Post WOD right after I had the cup of fruit...when I got home I had the paleo pancakes and 4 slices of bacon. 25.5g Fat, 75.4g Carb, 21.2g protein.
Post WOD #2 Deli Ham Slices and a salad. 3g Fat, 8.4g Carbs, 21.9g Protein
Snack Mixed nuts and deli ham...13.9g Fat, 9.6g Carb, 15.2g Protein
Post WOD # # NY Strip Steak on the grill and fresh steamed green beans and carrots...29.6g Fat, 30.7g Carb, 67.3g Protein.
Snack Deli Ham for 10g Protein
Totals..71g Fat, 125g Carbs, 129.1g Protein
Training:
5 sets of 3 heavy deadlifts...no rest...20 seconds @ 100% on airdyne...then rest 5 minutes.
Result
I called Anthony some bad names, but got thru it. I lifted 305#'s for all 5 sets. My legs were smoked...the 5 minute rest was enough to let get thru the next round , but not enough that I felt completely recovered, more so in the later rounds..I liked it though..I really felt like I was pushing myself good WOD.
Nutrition
Post WOD right after I had the cup of fruit...when I got home I had the paleo pancakes and 4 slices of bacon. 25.5g Fat, 75.4g Carb, 21.2g protein.
Post WOD #2 Deli Ham Slices and a salad. 3g Fat, 8.4g Carbs, 21.9g Protein
Snack Mixed nuts and deli ham...13.9g Fat, 9.6g Carb, 15.2g Protein
Post WOD # # NY Strip Steak on the grill and fresh steamed green beans and carrots...29.6g Fat, 30.7g Carb, 67.3g Protein.
Snack Deli Ham for 10g Protein
Totals..71g Fat, 125g Carbs, 129.1g Protein
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