A couple more hits

I really am a sugar addict. Yesterday's fall off is still having a little residual today.

1230pm
3 donuts (left over from yesterday)

?pm a couple of Snicker's here and there (2 to be exact)

6pm
Gyros and chicken salad (1 more snicker)

1030pm
Chicken and broccoli
(1 more snicker)

Obviously I have zero will power and that's why cleaning out the kitchen and not having crap in the house is a big thing. Would you leave some crack around the house if you were an addict trying to get clean? Gotta have Mandie take that stuff to work.

Jumped off the wagon for a night

830am
2 eggs,3 sausage, 3 bacon
SB Americano HWC

1230pm
Chicken salad from Whole Foods

7pm
Steak and plantains

9pm
Snickers snacker (Mandie should have never brought those in the house. I have NO will power)

CFC Halloween party 3-4 tequillas
A couple of slices of pizza

Post:
Steak torta, pork taco, sprite, 2 bavarian cremes

Snatch-tastic

730am
Starbucks Americano (damn, they forgot to add the HWC!!! Bastards stole my fat!)

8am
Omelette w/bacon and sausage, broccoli

11am
Home Depot run with Ben.
Mini WOD pushed 12 feet and about 300lbs of lumber from HD to the box. Ha ha ha. Fun times.

2pm
Headed home for some good news.
Chicken & Gyros salad

330pm
Back to bucks
Venti unsweetened ice coffee WITH HWC!

530pm
Snatch worked up to 175#.

Oct28Snatch165 from Rudy Tapalla on Vimeo.

Not my best snatch but I thought this was a combination of funny as Chris' music was funky and he was rolling on the ground in the background.

The new set up Sage suggested combined with some of the stuff Staley taught is working out pretty well. Maintaining a better back angle and getting quite a bit more speed through the middle.
Similar faults in all of my snatches: jumping forward, hip is completely open however, the shoulders seem to not get far enough behind the bar on the top of the final pull.

Finished off with a jerk or two at 205, some shoulder rehab 20# ext rot & powell raise, 5# trap3. Trap3 irritated my neck and is super sore. Funny how 5# can kick the shit out of me.

630pm Muscle Milk Light

930pm
Gross amounts of steak and lamb over salad, Mediterranean style.

The biggest question over the next couple of days for me to answer is: What Can CrossFit Chicago be the best in WORLD at?

Umm I forgot

830am
Starbucks Venti Americano HWC
2 eggs, 3 bacon, 2 sausage

2pm
Starbucks Venti Americano HWC
Barista gal said "You're back again!" I had to completely think about it and realized I have been there twice today. Just a ton on my mind. Damn, Good To Great got me thinking about too much sh*t! Here's a link to one of the things that I'm really thinking about. The Hedgehog Concept!!!

3pm
Gotta love audio books! I originally felt really wasteful buying an audio book with the hard copy sitting right next to me. I mean it's another $30, but Good to Great has been sitting on my "to read" list for almost 2 years. Just finished the audio book over the last two days! Going to probably listen to it a second time with taking notes here and there.
Got the last couple of chapters in over fumes and applying a second coat of finish on the new plyo boxes. Yes, I know getting high again!

I forgot to eat and was loaded up on too much caffeine.

8pm
1/2 leftover chix salad from yesterday

A little mentally messed up! I know I didn't really eat today but jumped on the scale for shits and giggles as I was saying "...I stopped losing weight, and stabilized at 164..." Boom the f*cking scale says 161.4 Hoping that's just an empty gut and dehydration. Lower 160s isn't a good look for me.

930pm
kale and steak
handful of pecans
8 fish oil caps

Been in the really bad habit of sleeping about 12/1230, but still waking up around 5/515 not feeling too exhausted over the day (physically at least, mentally is another story) but have to fix that soon! I'm sure it will be easy to regulate after the Halloween party.

Chemical high, unplanned fasting, and knee pain

Spent most of the morning sucking in fumes from finishing the new plyo boxes.

Held off on the coffee today and didn't eat until really really late.
330pm
bought a chicken salad but had to squeeze in a wod
Warmed up with a snatch worked up to 145. Not really trying to max on these days as much as I'm working on my new Sage approved setup. Bryce said he thinks it's a better set up for me too.

Monday's metcon
5 rounds of:
10 burpees
10 box jumps
10 pull ups

6:29 pretty happy with that time. My shoot time was sub 8. I figure this would be one that I was around Scott's (7:30) or Randy's (7:55?) times. I consider it unbroken but I guess that's relative. I had a couple of pauses on the box because of rhythm, and actually one breath in the 4th round at the 7th rep. Overall happy that I ept moving at about 85% without hitting the wall once again. Last set of pull ups unbroken but BFK rhythm broken at 7. Damn you paleo.

Had half of my chicken salad post wod.

5pm had a Muscle Milk light.
Started to cramp about 15 minutes later. What's that about? I don't have coffee and I start to cramp?

7pm
V-ball
It is the new shoes that was causing knee pain. Played the second two games in my flat need to be replaced Puma Salohs.

9pm
Fish oil (just started again!) 8Grams
Ground turkey, Italian, mushroom, tomoatoes medly that Mandie made.
Handful of pecans.

Damn you Expedia

730am
steak and eggs, broccoli,

8am
Starbucks Iced Coffee HWC

12pm
C&J 235, 245f

4 Rounds of:
400m run
15 Thrusters@65
10:25
Felt pretty good overall on the metcon. Bryce said I'm looking lean. I feel like I'm looking a little too bony for my liking.

430pm
gyros/chix salad
handful of pecans

1130pm
while on the phone with Expedia for 40+ min
Chicken and Kale
handful of pecans

Bad case of the Mondays

12pm
Chipotle bowl
lettuce, carnitas, guac and more lettuce, iced tea

300pm
handful of almonds

330pm
steak, broccoli, starbucks iced coffee HWC

900pm
pork chop, brussel sprouts, handful of pecans

Had a great chat with MikeK on business and business philosophy. Overwhelmed.

Family time

10am
4 eggs, 3 sausage patties, 3 strips bacon, glass of oj

4pm
steak, gyros meat, ground beef something, salad, iced tea (with some funky mint or something) from Pita Inn.

Really, really wanted to eat the rice and pitas.

8pm
chopped chicken salad

10pm handful of almonds/pecans

Got to hang out with my in-laws yesterday and with my nephew Mason this afternoon. Good to catch up with family.

Saturday

It's only been 9 days and it seems forever.
10am
Americano HWC

1230pm
Steak and eggs little broccoli

430pm
Chix breast other half of broccoli from lunch

7pm
Steak, turkey, broccoli, asparagus, bacon wrapped asparagus, spaghetti squash, 2 glasses red wine

1130pm
turkey, salad, 2 glasses red wine

Really craving cheese danish with vanilla ice cream on top, had to call my sponsor to help me past this agony.

??am
Stayed up late had a plum, an apple and 6 tiny pieces of licorice.

Mmm Paleo

725am
Uncle Mike's!
Coffee
1 cup of Lugaw (not paleo, like rice stew w/chicken)
Longanisa/Tocino Omelet
Sliced tomatoes

This was brutal passing up on garlic fried rice but still awesome. Chilled with E-diesel and the Judge

1230pm
Lunch w/Scott
Smoque
Obscene amounts of BBQed meats with no BBQ sauce
Iced tea x3

130pm
Unsweetend Iced Coffee HWC

430pm
20 minutes amrap of
10 unbroken pull ups
8 OHS@135
6 rounds 6 pull ups

510pm
Muscle Milk Light

10pm
Steak with Onions
Handful of pecans

1 week down

820am
Americano HWC

2pm
Gyros/chix breast salad (that was some good sh*t. Too much sodium though)

3pm-4pm
nap (only testing out my pillow for research, ha ha)

750pm
8 reps -high speed high load - you choose 95,105,115,125,135
15 unbroken box jumps - 24/20"
rest 2 min x 5

Active rest 5 min
8 reps - hang power snatch high speed high load - you choose 95 for all
Row Sprint 15 sec @ maximal effort
rest 2 min x 5

830pm
Muscle Milk light 8oz (ahhh hitting a sugar fix, 3grams seems SOOOO sweet)

930pm
Paleo chili, handful of almonds

Still going through withdrawal

10:30am
Steak, 2 eggs, veggies, chicken breast

3pm
OPT WOD
A1. Clean Grip DeadLift @ 21X1; 2.. x 5; rest 15 sec
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets

4pm
1/4 Chipotle salad bowl

730pm
Partial wod
5 Rounds for time of:
5 Front squats
5 Jerks
5 Back squats

95,185F(3 jerks fail), 185F 5 front squats(dumped bar, was going to try behind the neck jerks), 135, 155, 165(0 jerks fail, just tired, wrist hurt...)

930pm
3/4 Chipotle bowl
(steak, carnitas, guac, lettuce)
Handful of pecans

Updated

Haven't updated my blog in forever.

I'm just going to jump in and start with today.

Been strict paleo up to today. I allowed myself a post workout shake.

8am
Steak probably about 12 oz, 2 eggs, and mixed veggies.
Americano w/heavy whip

2pm
Bulgogi, kimchi, spicy cabbage something, and miso soup

6pm workout
OHS
165x5,185x5,205x2,205x5
3 Rounds:
15HPC@135
15burpees
5:15
Grip was fried and work capacity sucks.

7pm
Muscle Milk Light

9pm
Pork chop, 3 piece asparagus, handful of pecans