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Skillz
03-03-2008, 01:43 AM
Wsup y'all.

I kno I had just recently started a journal but I decided to trash that as I fell off tha work out n decided I wanted a change of pace in things. So me n my work out homie boutta start messin wit CrossFit.

Neways, today was off day as we'll b startin tomorrow. Got my weight down today, measurements tomorrow.

03/02/08

Woke up @ 6:10 AM, Sleep @ 7:00 AM – 11:30 AM
Weight: 231 lbs

Meal 1: Wheaties w/2% Milk (1 Bowl)
Meal 2: Catfish w/Parsley, Tomatoes, Lemon Juice w/Rice, Salad (Tomatoes, Lettuce w/Lemon Juice)
Meal 3: Catfish w/Parsley, Tomatoes, Lemon Juice w/Rice, Cranberry Juice
Meal 4: Wheaties w/2% Milk (1 Bowl)
Meal 5: Protein Shake

Peace!

Skillz
03-04-2008, 12:48 AM
Sleep @ 1:40 AM – 6:00 AM
Nap @ 12:00 PM – 1:20 PM

Meal 1: Wheaties w/2% Milk (1 Bowl)
Meal 2: Pear, 2% Milk
Meal 3: Grilled Chicken Breast Pieces w/Sweet Baby Ray’s BBQ Sauce, Salad (Tomatoes, Lettuce, Cucumbers, Balsamic Vinegar), Whole Wheat Pita Bread
Meal 4: Grilled Chicken Breast Pieces w/Sweet Baby Ray’s BBQ Sauce, Whole Wheat Pita Bread
Meal 5: Post Work Out Protein Shake
Meal 6: Grapes, Protein Shake

3 Min Warm Up Jog
Triplets for Time:
DLs: 345 x 4, 315 x 7, 305 x 5, 285 x 7, 6, 5, 4, 3, 2, 1
Bench: 230 x 4, 215 x 5, 200 x 8, 4+2(p), 190 x 5, 4, 3, 2, 1
Power Cleans: 155 x 2, 135 x 9, 7, 7, 6, 5, 4, 3, 2, 1

Coke
03-04-2008, 06:29 AM
Looking solid with them movements man.

Skillz
03-05-2008, 02:22 AM
Thanks, Coke. When u gone come out here n work out wit yo boy?

Sleep @ 3:15 AM – 6:15 AM, 6:45 AM – 12:30 PM

Meal 1: Wheaties w/2% Milk (1 Bowl)
Meal 2: Banana, 2% Milk
Meal 3: Beef, Tomato Sauce, Garlic, Okra, Whole Wheat Pita Bread
Meal 4: Post Work Out Protein Shake
Meal 5: Banana, Protein Shake
Meal 6: Apple Sauce, 2% Milk, Celery

3 Min Warm Up Jog
For Time
50 Box Jumps
50 Jump Pullups
50 Knee to Elbow
50 DB Swings (35 lbs)
50 Lunges
50 Push Press (45 lbs)
50 Supermans
50 Thrusters (40 lbs)
25 Burpees
50 Tuckjumps

Peace!

Coke
03-05-2008, 06:38 AM
I'll hit you up whenever I finally make it out to Cali, but that may be some time from now...killer crossfit.

Skillz
03-06-2008, 01:39 PM
Cali + Summer = Place to b @, Coke. Hit up a lift session then tha beaches, haha.

Here's yesterday's biz:

Sleep @ 3:30 AM – 5:50 AM, 7:00 AM – 11:30 AM

Meal 1: Flax Cereal (with Raisins) w/2% Milk (1 Bowl)
Meal 2: Oven Roasted Chicken Breast on Honey Oat Bread w/Honey Mustard, Vinegar, Spinach, Tomatoes, Onions, Pickles, and Olives
Meal 3: Salad (Tomatoes, Onions, Cucumbers, Lettuce, Red Cabbage, Petite Shrimp, Croutons, Balsamic Vinegar) with Steamed Crab Legs and Garlic Grilled Jumbo Shrimp w/Wild Rice Pilaf
Meal 4: Spoonful of Honey, 2% Milk

3 Min Warm Up Jog

8 Rounds in 20 Mins
5 Chins
10 Pushups
15 Squats

Peace!

Skillz
03-07-2008, 12:15 AM
Sleep @ 4:00 AM – 11:15 AM

Meal 1: Oven Roasted Chicken Breast on Honey Oat Bread w/Honey Mustard, Vinegar, Spinach, Tomatoes, Onions, Pickles, and Olives
Meal 2: Flax Cereal w/Raisins, 2% Milk
Meal 3: Roasted Turkey Breast on Whole Wheat Bread, Lettuce, Tomatoes, BBQ Sauce, Onions w/2% Milk, Slice of Nut Bread w/Raisins, Corn Chowder
Meal 4: Roasted Turkey Breast on Whole Wheat Bread, Lettuce, Tomatoes, BBQ Sauce
Meal 5: Salad (Tomatoes, Lettuce, Vinegar), Banana, 2% Milk

Rest Day

Skillz
03-08-2008, 12:12 AM
Sleep @ 1:30 AM – 8:30 AM

Meal 1: Post Work Out PB, 2% Milk, Spoonful of Honey, Banana
Meal 2: Honey Nut Cheerios w/2% Milk (1 Bowl)
Meal 3: Beef, Tomato Sauce, Garlic, Okra, Whole Wheat Pita Bread
Meal 4: Squash, Rice, Beef, Tomato Sauce
Meal 5: Salad (Tomatoes, Lettuce, Cucumbers w/Vinegar) w/Shrimp
Meal 6: Protein Shake, Banana

3 Min Warm Up Jog
Alternating For Time
DLs: 225 x 21, 15, 9
Assisted HSPUs: 10, 15, 9

Coke
03-08-2008, 09:13 AM
Good job dude, keep it on track or else, lol.

Skillz
03-08-2008, 11:32 PM
Fa sho, homie.

Sleep @ 1:30 AM – 9:45 AM
Weight: 227 lbs

Meal 1: Post Work Out Banana, 2% Milk
Meal 2: Squash, Rice, Beef, Tomato Sauce
Meal 3: Squash, Rice, Beef, Tomato Sauce
Meal 4: PB & Blackberry Jam on Whole Wheat Bread w/2% Milk
Meal 5: Protein Shake w/Banana

3 Min Warm Up Jog
Snatch: 45 x 3, 65 x 3, 75 x 3, 8, 3, 85 x 3, 95 x 3, 3

Skillz
03-10-2008, 02:13 AM
Sleep @ 2:00 – 12:30

Meal 1: Honey Nut Cheerios w/2% Milk
Meal 2: Post Work Out PB, 2% Milk, Spoonful of Honey
Meal 3: Chicken Thighs, Rice, Salad (Tomatoes, Cucumbers, Lettuce, Vinegar)
Meal 4: Chicken Thigh, Orange Juice
Meal 5: 2% Milk, Pear

3 Min Warm Up Jog
5 Rounds For Time
Bench: 225 x 2+2(p), 2+2(p), 1+2(p), 1+2(p), 1+2(p)
Pullups: 3+1(p), 3, 3, 1+1(p), 1+1(p)

Coke
03-10-2008, 06:19 AM
Looking nice up in here man.

Skillz
03-11-2008, 02:19 AM
Thanks.

Sleep @ 2:00 AM – 10:30 AM

Meal 1: Pear w/Protein Shake
Meal 2: Pasta w/Tomato Sauce, Beef
Meal 3: Protein shake w/Pear
Meal 4: Pasta w/Tomato Sauce, Beef
Meal 5: PB & J Sandwich on Whole Wheat Bread w/2% Milk
Meal 6: Protein Shake

Activity – 1.25 hr Hike

Skillz
03-12-2008, 01:44 AM
Sleep @ 2:00 AM – 12:00 PM

Meal 1: Beef, Tomato Sauce, Garlic, Okra, Whole Wheat Pita Bread
Meal 2: PB & J Sandwich on Whole Wheat Bread w/2% Milk (1 1/2)
Meal 3: Honey, Spoonful of PB, 2% Milk
Meal 4: Green Beans, Tomato Sauce, Beef
Meal 5: Cranberry Juice

5k run

Bruteman
03-13-2008, 09:16 AM
Lookin' good in here kid. Are you doing the workout they post everyday on crossfit, or just coming up with your own sessions?

Skillz
03-13-2008, 04:53 PM
Thanks alot, Brute. Me n my work out partner rite now just followin up their daily work outs but we thinkin in a month of us we mite tinker round wit it ourselves.

Yesterdays biz:

Sleep @ 2:00 AM – 6:50 AM, 7:15– 12:30 PM

Meal 1: Smart Start Cereal w/2% Milk
Meal 2: Post Work Out Protein Shake
Meal 3: Green Beans, Tomato Sauce, Beef
Meal 4: Green Beans, Tomato Sauce, Beef, Whole Wheat Pita Bread
Meal 5: Pear, Protein Shake

3 Min Warm Up Jog
3 Rounds For Time
DB Thrusters: 57.5 x 8, 40 x 15, 9
Pullups: 12, 9, Towel Pullups: 5
3 Rounds For Time
DB Thrusters: 40 x 5, 5, 5
Pullups: 5, 5, 5

Skillz
03-14-2008, 03:16 AM
Sleep @ 2:00 AM – 6:50 AM, 7:15– 12:30 PM

Meal 1: Smart Start Cereal w/2% Milk
Meal 2: Grilled Chicken w/BBQ Sauce, Whole Wheat Pita Bread, Salad (Tomatoes, Lettuce, Olives)
Meal 3: Grilled Chicken w/BBQ Sauce, Salad (Tomatoes, Lettuce, Olives)
Meal 4: Post Work Out Protein Shake
Meal 5: Grilled Chicken w/BBQ Sauce, Salad (Tomatoes, Lettuce, Olives)
Meal 6: Protein Shake

3 Rounds For Time
800 m Run
50 Supermans
50 Situps

Coke
03-14-2008, 05:49 AM
Ace training rounds bro.

Bako Lifter
03-14-2008, 09:31 AM
Hey man, the meet was moved from Bakersfield to somewhere a couple hours away, so I wont be going to it.

Skillz
03-15-2008, 08:58 PM
Thanks, Coke.

For real, B-Town? That sucks, I probably aint gone roll either, haha.

Yesterday's biz:

Sleep @ 2:00 AM – 6:50 AM, 7:15– 12:15 PM

Meal 1: Smart Start Cereal w/2% Milk
Meal 2: Ground Beef on Whole Wheat Bun w/Lettuce, Tomatoes and BBQ Sauce
Meal 3: Yogurt w/Peach and Granola
Meal 4: Ground Beef, Whole Wheat Bun, OJ

Rest Day

Skillz
03-16-2008, 01:22 PM
Yesterday:

Sleep @ 4:00 AM – 7:00 AM, 7:15– 12:30 PM

Meal 1: Honey Nut Cheerios w/2% Milk
Meal 2: Grilled Chicken w/BBQ Sauce, Rice
Meal 3: Ground Beef on Whole Wheat Bun w/Lettuce, and BBQ Sauce
Meal 4: Post Work Out Protein Shake, Pear

Burpees: 13, 8, 6, 6, 6, 6, 5

Skillz
03-17-2008, 02:25 AM
Sleep @ 2:00 AM – 7:00 AM, 7:15– 11:00 PM
Weight: 224 lbs

Meal 1: Pear w/2% Milk
Meal 2: Post Work Out Protein Shake
Meal 3: Grilled Chicken w/Whole Wheat Bun, Lettuce, Tomatoes, BBQ Sauce
Meal 4: PB & J Sandwich w/Whole Wheat Bread, 2% Milk
Meal 5: Protein Shake

400 m Warm Up
6 Rounds in 20 Mins
400 m
Pullups x Max
400 m Cool Down

Skillz
03-18-2008, 12:49 AM
Sleep @ 2:00 AM – 7:00 AM, 7:15– 11:15 PM

Meal 1: Honey Nut Cheerios w/2% Milk
Meal 2: Post Work Out Protein Shake
Meal 3: Spinach, Beef, Whole Wheat Pita Bread
Meal 4: Spinach, Beef
Meal 5: Protein Shake

3 Min Warm Up Jog
8 Rounds in 20 Mins
3 Pullups, 3 Dips x 2
4 Assisted Handstand Pushups
8 70 lb DB Swings

Coke
03-18-2008, 06:26 AM
Going to town with them rounds.

Skillz
03-19-2008, 01:06 AM
U kno how I do.

Sleep @ 5:00 AM – 11:15 PM

Meal 1: Post Work Out Protein Shake
Meal 2: Potatoes, Chicken, Stew, OJ
Meal 3: Spinach, Beef, Cranberry Juice
Meal 4: Cheerios w/2% Milk
Meal 5: Protein Shake

1 Min Jump Rope Warm Up
3 Rounds of 3 Mins Skipping
3 Rounds of 3 Mins Shadow Boxing

Skillz
03-20-2008, 01:33 AM
Sleep @ 4:30 AM – 12:15 PM

Meal 1: Whole Wheat Cereal w/2% Milk
Meal 2: Post Work Out Protein Shake
Meal 3: Grilled Chicken, Parsley, Tomatoes, Vinegar, Cranberry Juice
Meal 4: Spinach Stew, Beef, Whole Wheat Bread
Meal 5: Protein Shake

5 Min Warm Up Jog
3 Rounds of 1 Min Each Exercise w/No Breaks For Total of 5 Min Rounds
40 lb DB Thrusters: 29, 15, 12
75 lb Sumo DL High Pulls: 14, 11, 10
Box Jumps: 10, 10, 10
75 lb Push Press: 10, 11, 11
Jumping Pullups: 14, 10, 13

Coke
03-20-2008, 05:40 AM
Great intensity there guy.

Skillz
03-21-2008, 02:33 AM
No doubt, that work out was murda.

Sleep @ 5:00 AM – 6:55 AM, 7:15 AM – 11:45 PM

Meal 1: Whole Wheat Cereal w/2% Milk
Meal 2: Whole Wheat Pita Bread w/Catfish, Tomatoes, Parsley, Cranberry Juice
Meal 3: Post Work Out Protein Shake
Meal 4: Whole Wheat Pita Bread w/Catfish, Tomatoes, Parsley
Meal 5: Protein Shake

800 m Warm Up Jog
4 400 m Sprints w/2 Min Rests

Skillz
03-23-2008, 02:39 PM
Friday, Saturday: Out of Town

Friday: Rest Day
Saturday: Bicycling, Kayaking

Tried to eat generally healthy but might've eaten a lil too much. Back on track tho.

Skillz
03-26-2008, 11:18 PM
4/26/08

Weight: 220 lbs

Meal 1: Bowl of Whole Grain Cereal w/2% Milk
Meal 2: Grilled Chicken w/BBQ Sauce, Tomatoes, Whole Wheat Pita Bread
Meal 3: Banana, 2% Milk
Meal 4: Grilled Chicken w/BBQ Sauce, Cranberry Juice, Whole Wheat Pita Bread
Meal 5: Protein Shake

Activity: Rest Day

Bako Lifter
03-26-2008, 11:46 PM
Damn fool, them thrusters must've been killer.

Where'd you go kayaking?

Skillz
03-27-2008, 12:11 AM
CrossFit is murda in general. I didn't post tha last couple of work outs but they been brutal.

I was out kayakin in Oxnard. It was super fun. I'm ready to do it again.

Skillz
03-27-2008, 11:26 PM
Sleep: 8.5 hrs

Meal 1: Banana, 2% Milk
Meal 2: Post Work Out Banana, Protein Shake
Meal 3: Grilled Chicken w/BBQ Sauce, Whole Wheat Pita Bread
Meal 4: Whole Wheat Pita Bread, Okra, Tomato Stew, Beef
Meal 5: Apple, Protein Shake

Warm Up: 5 min jog
3 Rounds For Time:
400 m run
21 60 lb DB Swings
12 Pullups
Time: 13:54

Coke
03-28-2008, 06:15 AM
Killer and intense rounds within that timeframe man.