Paleo day 20

3.25km @ 20:00 min

5 min each: 8.3, 9.3, 10.3, 11.3

paleo day 18

Missed a bunch of post but still doing paleo-ish and WODs.

In-Season/ Off-Season
Complete 4 rounds: 
Max Rep Bench Press 225 lbs (185 smith... Yea, gay)
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20 lbs (plate sit-ups)

1. 10, 8
2. 8, 6
3. 6, 5
4. 6, 4

Weak!

paleo day 10

Morning:

- choco milk

Breakfast:
- 2x boiled eggs
- banana
- coffee

Lunch:
- chicken
- mixed veggies
- salad

- coffee

Run
3.2 km (2.0 mi): 17:45

2 min: 11.5 kph
On the min.  10.0-11.5 kph

Dinner

-Teriyaki steak
- veggies

- coffee

day 09 paleo

Missed posting (obviously). Still on my paleo-ish. Into week two.

Metrics from yesterday:
BW: 191.5
BF: 11 mm ~15.9%

Morning
- coffee
- choco milk

Lunch
- sausage
- choco milk
- coffee

CFFB

Complete 3 rounds:
You have 2 minutes to complete the following:

Complete the following cycle 5 times with 135 lbs:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
Sprint 300 yard shuttle

*300 shuttle is done with six (6) 50 yard or (5) 60 yard sprints. 

Rest 3-5 minutes between rounds.

*You have to complete each round in 2 mintues to count it completed.

- 110# fixed bb
- TM @ 14.1 kph
2:17, 2:09, 2:11

Obviously missed all three.  Still smoked.

Dinner:
- salmon
- mixed veggies

- choco milk

Day 06 paleo

Better late than never.

Morning:

- choco milk
- banana

Ruck march: 10kg, 7km, 1:14

- coffee

Lunch:

- sausage
- ground beef
- mixed veggies
- diet pepsi *

- coffee

Dinner:

- spicy lemon chicken

- coffee
- choco milk

* diet pepsi at lunch, 1 calorie. was needing a bit more after the short but hot ruck march we did this morning

Day 04 & 05

Forgot to post yesterday. Long daupy at work. Standard eating as before and today. Didn't do WOD.

Today.

Morning: choco milk, banana

- coffee

Lunch: Swedish meatballs, corn on cob, salad

- coffee

SWOD

HPS: 3 x 5x 100 (fixed bar)
SPU: 10, 7

DWOD: 3 rds. 20 yd bear crawl, DL 6 x 100, burpees x 10

7:44. Was supposed to be 5 rds and 315 on DL. Limitations of gym and a scaling for rest of month.

- choco milk

Dinner:

Ham salad, bell peppers, tomatoes
Watermelon
Choco milk

- coffee

Day 03 paleo

Morning:

- chocolate milk, banana

Breakfast:
- 2x boiled eggs
- 3x bacon strips

Lunch:
- sausages
- broccoli
- salad

Dinner:
- sausages
- watermelon
- cantaloupe
- chocolate milk

Today was a rest day for cffb. Could have ran but will save that for next week. :D

Day 02 paleo

Morning:

- Coffee

- chocolate milk, banana

Lunch: sausage salad

Skipped cffb today. Body is sore! Sucks having slacked and getting old.

Dinner: sausage, raspberries, nuts

- coffee

- chocolate milk, banana

Day 01 paleo

Morning:

BW: 192.3
BF: 11mm /~ 15.9%

Coffee. Didnt eat breakfast causevwe neglected to do some grocery shopping yesterday.

Bike ride to Spinney's

Lunch: salad with bell pepper, tomatoes, and chicken lunch meet. Then a handful of raspberries.

CFFB

SWOD:

10 min of gymnastics (bridge progression)

Handstand holds: 3 x 20 sec

DWOD:

Off-Season

Complete:
9 Clean & Jerks 
Sprint 1 Gasser
6 Clean & Jerks  
Sprint 1 Gasser
3 Clean & Jerks
Sprint 1 Gasser

110# bb, 
250m tread @ 14.0, 14.2, 14.4

Post WOD chocolate milk

Dinner:

Chicken & shrimp fajita (minus tortilla) w/ rice & retried beans

Coffee

Paleo-ish, like I said.

cffb

So... it's seems as if I've been slacking for a bit too long. Clamping down and gonna try to get serious, starting today I'm following the cffb off-season protocol. No more excuses of not right equipment / weights, etc. I'll sub whatever needs to be. I'm starting off "light" until I'm back into the swing of it them bump the weights up to heavier.

Starting tomorrow I'm gonna attempt 30 days of paleo-ish. I'll long my food, along with some body metrics and see what happens.

For today:

SWOD:

SQ: 12 x 2 x 205 (smith)
PP: 3 x 3 x 110 (fix bb)

DWOD: Volkswagen
21-15-9 of:
BP @ 110
PU

run

3.22km @ 20:00 min

5 min each: 8.2, 9.2, 10.2, 11.2