What Fuels Me…

by | Mar 22, 2013 | Life as an Athlete

For some reason, in the past 2 days I have been asked to recite what I eat numerous of times….put it this way, its enough I’m writing a post about it. Below is a typical day of food for me:

4:45am: Advocare Muscle Gain Shake with 3 Omega Plex, 2 Catalyst and Immune Health

5:30am: Coffee or Tea (I’m on a tea kick now)

8am: 3 Cage Free Eggs and 2 strips of nitrate/nitrite free bacon

11am: Baby Food and Justin Almond Butter (not now because I gave up nuts for lent)

12pm: 3 Muscle Strength

1pm: Spark (grape), Arginine Extreme, 4-5 Catalyst

3:30pm: Post WOD Recovery. Any and/or All of the following: Muscle Gain Pro, Kill Cliff, Rehydrate

5pm: Kale Salad (LOTS of Kale, 1/2 cup berries, 3-4 Dates, 1/2 cup grassfed ground beef, avocado  oil and vinegar dressing) sometimes a spark if needed.

8pm: Meat/fish, squash, avocado, Omega Plex

I spend Sunday’s cooking for the week which makes life easier and keeps my nutrition on point; I don’t have to think about what I’m going to eat, its already ready already. I do have a kombucha at sometime during the day, just depends on when. I also have a meal replacement shake on me as backup. Let me know if you need tips on how to make nutrition easy for you!

 

13.3 Released

by | Mar 21, 2013 | Life as an Athlete

WORKOUT 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Notes

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.