Thu 31OCT19

Sleep
– How many hours?
– How many times did you wake up to pee?

8.5 hrs- tossed and turned a bit
2 p

I am grateful today because. . .
1. I am back in boulder for the day!
2. I am back with the pups.
3. I have fhe flexibility fo drive to warmer weather

Training
List Today’s Training/Movement
AM
“Pure Breath: Momentum Breath”
23 min

Late AM
50 min HS practice
+
A. Squat snatch + Overhead squat
Build quickly to a tough complex for today
•No misses

265- BOOM!

B. Low Bar Back Squat @31×1: 5 reps x3 sets; ran

225, 255, 275
255 and 275 pretty tough

C. 2 rounds:
1200m assault runner
33 KB swings (53)
22 toes-to-bar

23:30
* had to wait about 1 min to start second set bc someone took the AR

Overall Energy Levels
1 (no energy) -10 (all the energy)

9

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

9- doing good!

Hydrate
How many OZ of water did you drink?

80- had fo cut off liquids early for my procedure

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

didnt track today. i had to fast for my GI procedure

3 Amazing Things That Happened Today Are. . .

1. my GI procedure went really well. no more barretts cells!!! MAJOR relief.
2. had an amazing training session and got to talk with a new guy- cameron
3. productive day given i had a procedure that took up most of my day

Notes
Anything you tried different today or anything you want to record.

had froyo after my procedure and didnt acrually like it. im over it as a cheat meal.

Wed 30OCT19

Sleep
– How many hours?
– How many times did you wake up to pee?

7 hrs
1 pee
* rough night of sleep, sleeping on a coach since it’s in the negatives outside

I am grateful today because. . .
1. I’m in a warm house and not in this cold snow storm
2. I am able to wake up and do my routine- including working out
3. Megan’s mom live in Colorado

Training
List Today’s Training/Movement
AM
“Pure Breath: Center Breath”
20 min
+
8 min self guided meditation
+
45 min HS practice
+
“TSE 2: Video 5”
+
“Shoulder Flexibility Practice”
22 min

Overall Energy Levels
1 (no energy) -10 (all the energy)

6- poor sleep last night and I felt it today. I haven’t get this way in a LONG time

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

9- really good today!!

Hydrate
How many OZ of water did you drink?

100

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

202p/349c/117f

9.5

3 Amazing Things That Happened Today Are. . .
1. Back in Boulder
2. Great am training session
3. Had a nice call with grandma today.

Notes
Anything you tried different today or anything you want to record.

Stressful day today, actually. Probably bc I was tired throughout. About to be in bed here at 8pm to make up for it.

Tue 29OCT19

Sleep
– How many hours?
– How many times did you wake up to pee?

7 hrs
1 pee

I am grateful today because. . .
1. I woke up back to my early morning schedule in society.
2. That my bed is super warm and cozy
3. Of my financial situation.

Training
List Today’s Training/Movement
AM
“Pure Breath: Amplify Breath”
20 min

AM
35 min HS Hold Practice
+
A. E90s for 6 sets:
Power clean + Below-the-knee power cleans + Above-the-knee power clean
Standing vertical leap
•Jump high.

155, 175, 195, 205, 215, 225
Was jumping up towards a basketball hoop- I can feel the hoop but can’t grab it yet

B. Back Squat: Build to a tough set of 3 with perfect form.

335- at a slower tempo and had REALLY good positions. Last rep my weight shifted forward so I could use the quads haha. Lower back is not strong yet in my new depth- I can feel and see it (video)

C. EMOM 10:
1st: 20s rowing @ 90%
2nd: 5 clapping-push-ups + 3-5 strict chest-to-bar pull-ups

About 10 cals/ set on rower
Clapping push ups easy
5 ub sC2B/ set but got tough for last rep or two

D. EMOM 10:
1st: 20-40s abwheel roll-outs
2nd: 30-45s marching bridge – slowly lift off from the ground and keep pelvis level

Was only able to get 2 sets in before the gym closed.

Overall Energy Levels
1 (no energy) -10 (all the energy)

10

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

8- pretty good today!

Hydrate
How many OZ of water did you drink?

95 ounces

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

204p/344c/115f

9.5- had these rice crackers at lunch bc I didn’t have any other carb.

3 Amazing Things That Happened Today Are. . .
1. Amazing AM workout- my HS’s are getting better and my squats looked great!
2. Got a good amount of work done and right back on routine.
3. Meal prepped a lot of food!!

Notes
Anything you tried different today or anything you want to record.

Mon 28OCT19

Sleep
– How many hours?
– How many times did you wake up to pee?

7 hrs- packers played the Sunday night game
1 pee

I am grateful today because. . .
1. It’s a Monday and I woke up along side a bunch of 14’rs.
2. My flexibility in schedule and time.
3. Having everything I need with me in the van 🙂

Training
List Today’s Training/Movement
AM
“Pure Breath: empower breath”
21 min
+
“Focus and Productivity” meditation
10 min

Overall Energy Levels
1 (no energy) -10 (all the energy)

10

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

8- better than normal

Hydrate
How many OZ of water did you drink?

105

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

159p/211c/112f

7- at out and had two shakes. It was all paleo/GF and actually didn’t feel like I was “eating out” but I still under ate today. Activity level was super low too with the snow storm

3 Amazing Things That Happened Today Are. . .
1. Drive safely in a snow storm.
2. Woke up at the base of a handful of 14’rs with it snowing all night- and didn’t get stuck.
3. Seeing and visiting a friend and client at his cafe.

Notes
Anything you tried different today or anything you want to record.

A little bit of a hectic day with a crazy schedule.

Sun 27OCT19

Sleep
– How many hours?
– How many times did you wake up to pee?

9 hrs
1 pee

I am grateful today because. . .
1. We didn’t get woken up by anyone (police) for parking overnight in this pull off along the creek in Telluride.
2. Being in and seeing telluride
3. The freedoms that I have

Training
List Today’s Training/Movement
AM
“Pure Breath: invigorate breath”
14 min
+
“Come Back to Center” meditation
11 min

Noon
4 mile hike. Tough- 2,000’ elevation gain in 2 miles. It was along side telluride

Overall Energy Levels
1 (no energy) -10 (all the energy)

10

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

7- same

Hydrate
How many OZ of water did you drink?

140oz

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

181p/321c/112f

10

3 Amazing Things That Happened Today Are. . .
1. Hike in telluride. Wow!!
2. Got to see ourray- also the van made it up and down that sketchy inclined road. 😳
3. Made an awesome dinner along side a handful of 14’rs.

Notes
Anything you tried different today or anything you want to record.

✌️

Sat 26OCT19

Sleep
– How many hours?
– How many times did you wake up to pee?

7 hrs
0 pees!

I am grateful today because. . .
1. Waking up at an amazing hot springs with Megan.
2. The stars were out last night while in a hot spring with Megan.
3. I’m in the middle of the mountains exploring CO

Training
List Today’s Training/Movement
AM
20 min self guided breath work and meditation while in hot springs
+
Hot/cold contrast baths

PM
“TSE 2: video 3”

Overall Energy Levels
1 (no energy) -10 (all the energy)

10

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

8- slowly getting better

Hydrate
How many OZ of water did you drink?

110ish

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

194p/340c/114f
9- great quality, just too much variety in foods than I would have liked

3 Amazing Things That Happened Today Are. . .
1. Got a lot of work done with Megan at the hot springs common room
2. Meal prepped some chicken in the common room haha
3. Hot springs!
4. Yoga
5. Telluride with an amazing sunset and sleeping spot

Notes
Anything you tried different today or anything you want to record.

Perfect day!

Fri 25OCT19

Sleep
– How many hours?
– How many times did you wake up to pee?

8 hours
1 pee

I am grateful today because. . .
1. To have Megan with me on this adventure
2. That Megan and I have schedules where we can do spontaneous trips like this!
3 Megan’s mom and how much she helps with letting us use her place as a base to shower, do laundry, meal prep, and that she watches the dogs.

Training
List Today’s Training/Movement
AM
“Waterdog Lake Trail” +
Hiked up to another lake. This hike was pretty hard- 2 miles one way with 1,600’+ of elevation gain, finishing around 11,600’. Plus snow that was up to our knees at some points.

PM
Hot springs and contrast bath

Overall Energy Levels
1 (no energy) -10 (all the energy)

10

Overall Digestion
0 (not bloated at all) – 10 (super bloated)

7- slowly getting better

Hydrate
How many OZ of water did you drink?

115+

Nutrition
– List Macros
– Food Quality 0 (low) – 10 (perfect)

187p/337c/116f

9- had a bar

3 Amazing Things That Happened Today Are…
1. Amazing mountain lake hike!
2. Walked around and showed Megan Salida.
3. Got to the hot springs and had an amazing time

Notes
Anything you tried different today or anything you want to record.

🌀