3/31/17 #45 Wt 194.2, Slept 7 hours napped 45 min. 7/10 right glut-medius super sore. Hiked for 110 min. mobilized right glut and quad.
Carbs 150g, fat 84g, Protein 132g

3/30/17 #44 Wt 193.4 Slept 7.0 hours. napped 1 hour. Sumo deadlift at 135 lbs. Felt like it was easier to "feel" neutral spine. DeathMarch 30 lbs DB. Workout was awesome and really fun. McGill airplane is tough. Balance is a challenge and by 3rd rep gluteal is really fatigued ( right is more difficult than left). Cook bridge easier this week. I am amazed at how if effective my gluts have been. The definitely feel like they activate better and I can feel improvement. It just crazy how the right side is more challenged than the left. I appreciate the focus and attention. I can feel changes happening! Thanks Kyle.
Carb 155g, Fat 83g, Protein 135g

3/29/17 #43 Slept 7.5 hours. 7-8/10. Body feels good. Fatigued from work week. Thanks for the new program. 30 min row test next fri! :)  Already planning my strategy  row/crawl 12 min. 15 ido loco. walked 30 over lunch.
Carbs 140g, Fat 66g, Protein 125g

3/28/17 #42 Wt. 194.0 Slept 7.5 hours. 7-8/10. KB 50 lbs for 7reps EMOM for 10 min. 25 lbs dumbells for 7reps EMOM seated shoulder press. for 6 min.  Last 2 reps of final 2 rounds tough. Rowed straight through the 2 rounds of 5 min of increasing rate (2:18,2:13,2:08,2:03,1:58). 90 sec rest between rounds. No rest between each 1 min piece.
Carb 155g, Fat 73g, Protein 140g

3/27/17 #41  Wt. 194.8. Slept 7.5 hours Napped 30 min. Cressey and Spina felt good. Notice improvement in fluid motion and ability to perform.
Carb 152g, Fat 58g, Protein 161g

3/26/17 #40  Wt 195.4 Slept 8 hours,  napped 40 min. 6-7/10. Legs tired, shoulders and posterior shoulder achy. Cycled for 4 rounds of 10 min followed by 5 min of movement. Breathing in squat position. Movement felt good, slightly "easier"than last week.
Carb 145g, Fat 83g, Protein 141g

3/25/17 #39 Wt 194.0 Slept 8 hours, napped for 60 min. 8/10-legs/gluts a little tired. Row 100%-19.1,18.7,18.6,18.7,18.7,18.8,19.0. 2 min row to 90% finished at 1:44. 25 lbs dumbells for AMRAPS- Push ups, 10,8,7,8,8  DB plank row 11,8,8,10,8  DB 2-arm press 8,6,5,10,6
Trunk stability went well.  I found out that I have no block wall to throw against for Hammer throw. Improvised and knelt. Went through hammer throw motion w/o actually throwing. Liked the Palloff presses.

Carb 151g, Fat 74g, Protein 140g

3/24/17 #38 Wt.195.2, slept 7.5 hours napped twice for 90 min. total. 7-8/10. Gluts were on fire during the night. just an ache-crazy. Hiked for 130 min. felt good. Gait feels different, more symmetrical and fluid that first week of program. Hard to explain. It was a good day. Looking forward to 100% effort row. Going to try increasing the dampening-from 5 to 7. I hope all TTT athletes are in the groove for double unders! It looks like a miss is costly.
Carbs 157g, Fat 62g, Protein 145g

3/23/17 #37 Wt 196.6, Slept 7.5 hours, napped 40 min. 7-8/10-tired. Legs a little fatigued.
Ido 1 and 2 felt smoother. Sumo Dead 125 lbs 6x5, DB Death March 30 lbs. Final 2 of sets of McGill I could only complete 4 reps. Gluts were on fire. Cook bridge- left felt less smooth than right. Equal difficulty. Like positional breathing.
Carb 155g, Fat 65g, Protein 137g

3/22/17 #36. Wt. 194.6, slept 7.5 hours. 7/10 a little tired. 20 min nap. Actually duck walked and lizard walked today!First time- Yes. Focused on breathing. Fun.
Carb 127g, Fat 71g, Protein 144g

3/21/17 #35 Wt. 195.0, Slept 7.5 hours. 7/10 Calves stiff-4 sessions of 10 min jog on Sun? Have not jogged/run for a long time. KB goblet to med ball- felt good- stable all the way to the ball. 7 reps of 45 lbs for 10 min. Straddle 2-arm DB 3 sets of 7 at 30 lbs, 2 sets of 5 at 30 lbs, and one set of 7 at 25 lbs. It got really hard. :) Underhand grip inverted row-challenging especially the last cluster of 4.
mis-read the row and rested 5-15 sec between sets on 1st round. Rowed straight through the second round. Soft rolls felt better.
Carbs 140g, Fat 53g, Protein 165g

Congrats on Travis  Mayer winning 17.4 and Noah Ohlsen for being 4th overall! Wow! Good luck on 17.5.

3/20/17 #34 Wt 195.2 Slept 7.5 hours. 7-8/10. Super long day. 7am -9 pm. Had to run dept meeting. Did Spina hip and Cressey shoulder but no rowing. Ate pretty well for long day and eating dinner out.
Carb 145g, Fat 70g, Protein 123g

3/19/17 #33 Wt 195.3, pulse 58, Slept 8.5 hours, took an hour nap. Upper traps tight. Jog/walked for 4 reps of cyclical,5 min locomotion and breathing in a squat. Legs felt tired/heavy. Pasta for dinner-we had guests.
Carbs 185g, Fat 86g, Protein 114g

3/18/17 #32  Wt 195.2 Slept 10 hours napped 35 min. 8/10. Body felt good after yesterday's hike. Workout was fun. 6x100 row- 19.1s,19.2s,19.2s,18.7s,18.8s,18.5s. DB 2-arm squat-25lbs. DB 2 arm 1/2 kneeling shoulder press at 25lbs. Liked the cluster format.Breathing felt good. Legs were tired but did Ido 2.0 with a couple breaks-felt like better range when pushing legs "out" and when flexing forward.

Carbs-137g, Fat 72g, Protein 127g

3/17/17 #31 wt 195.4 slept 7.5 hours. Body feel good. hiked/walked 110 min. warmer-35F. It was fun/interesting comparing squat videos. Excited to have dumbells to add variety.
Carbs 155g, Fat 65g, Protein 130g

3/16/17 #30 Wt 195.7 Slept 6.5 hours- 6-7/10. Napped for 1 hour- felt good for work out. Filmed squats felt more fluid than 1 st test. Knees together was a challenge. Sumo deadlift at 105. 1 arm KB swing at 35 lbs. 6 sets of 5 reps for both. McGill airplane-fun but a challenge. Used PVC to balance. Plank 55s,65s, Hang 20s,20s. Was more consistent with food intake throughout the day and H20. Breathing felt good in squat, cobra and warrior. Enjoy learning new things- ie posterior pelvic tilt. Thanks!

Squat video-https://www.youtube.com/watch?v=bEHdvbpY7G0

Carbs 143g, Fat 86g, Protein 153g

3/156/17 #29 Wt 193.9, Pulse 58, Slept 7.5 hours. 20 min nap in afternoon. 6-7/10. A little tired from week and rowing? 12 min row/crawl, Ido Portal cut short-legs tired. Rolled gluts,back, feet for 15 min too.

Carb 150g, fat 77g, Protein 146g

3/14/17 #28 Wt 194.7 pulse 56, Slept 7 hours-napped 1 hour in afternoon. 7/10 tired from time change. Body feels good. Workout was good. 45 lbs KB for squats, 55 lbs for landmine. Rowing was good. Looking forward to next program. Warming up this weekend into the 50s. :)

Carbs 147g, Fat 70g, Protein 145g

3/13/17 #27 Wt. 197,Pulse 56 slept 7 hours. tired with time change. Body feels good. Right glut, r ankle and r calf show no stiffness/tightness. Rowed 2min, crawled 2 min for 7 rounds. It's 8 F with 8 inches of snow. Spina Hip felt like I had more mobility and felt more fluid,as did, Creassey.

Carbs 151, Fat 48g, Protein 152

3/12/17 #26  Wt. 195.4 Pulse 60, slept 8 hours, 7-8/10 a little sleepy. Right glut (medius?) and tibialis anterior are tight and sore. Anterior ankle tightness with end of plantar flex.  Localized tightness/pain in medial right calf in mid muscle belly. Will mobilize and stretch. Helped stabilize  during horse squats or sumo deadlifts??  Hiking?? Napped 1 hour
 Ido 2.0- pushing leg out going better. 5 rounds- Steps ups felt good. Parallette pass- last two (9,10 ) were a challenge,feet would drag "going back". Landmine press 60lbs. Bent hollow hold 25s,25s,26s,26s. Reverse plank 44s,42s,40s,44s.
Will be picking up 5-65 lbs dumbells on Friday. Will have them available for a workout on Sat 3/18. Another option for programing.
Carbs 136g, Fat 78g, Protein 134g

3/11/17 #25 Wt-195.7, pulse 58, Slept 8 hours 7-8/10 Legs feel a little heavy-overall good. 10 min circuit- was fun focused on right leg on horse squats- knee and leg stable, glut solid. Table lifts felt a little more comfortable.
KB 1 arm Neutral Stance Clean and Push Press 35 lbs 8 reps each
Double KB 2-arm Sumo Stance Deadlift 4x8 50 lbs and 45 lbs
Kb 1 arm Chinese row 4X6 40 lbs

Carbs 135g Fat 79g Protein  135g

3/10/17 #24 Wt. 196, slept 7 hours, body feels good. Tired from work week. Hiked 120 minutes. Cold-6 degrees F. Mobilized plantar fascia, gluts, right calf and thoracic extension. Looking forward to the workouts this weekend. Did a partial Ido 2.0. Looking ahead we are going on a family spring break trip to South Lake Tahoe 4/8/17-4/15/17. Snowboarding and hiking.

Carbs-148g, Fat 55g, Protein 135g

3/9/17 #24  Wt.195.7, Pulse 56, slept 7 hours, 7/10 right glut is fatigued. Ido 1.0 felt more comfortable-great toe on right was less restricted and painful during toe stretch. Work was fun. Plank on Endo board was fun, not really hard but a good change and a little test of stability. Couldn't finish Indo 2.0 after. Quads were super tired and couldn't hold a squat position. I"ll revisit it tomorrow. Kyle you're not programing any 225 squat snatches anytime soon? ;) Those guys make 17.3 look easy. Ugh.

Carbs 134g, Fat 73g, Protein 145g

3/8/17 # 23    Wt. 195.8, Pulse 56, Slept 7 hours. 7/10- feeling mentally fatigued more than physical. Mother has cancer treatment tomorrow. Was able to grab a 25 min nap. Mobilized right plantar fascia with golf ball and trigger point work. Painful but less restriction after. Lizard walks very tough. Duck walk was much improved. Lack flexibility for Ostrich walk. Looking forward to next weeks program. Thank you! Good luck to all on 17.3.
 Carbs-125g, Fat 71g, Protein-155g

3/7/17 #22  wt. 197  Pulse 54,  slept 7.5 hours, 7-8/10 mild tightness in gluts-R more noticeable than L. Looking forward to workout.
Ido Squat 1.0- right hip less movement than right. Restriction of great toe on right with slight pain. right foot "rolls in"(inversion) slightly  in squat.

Wide Stance KB Goblet squat to bench- 40 lbs- felt good, focused on knees "out". EMOM format
1/2 Kneeling Landmine Overhead press-45 lbs.- a challenge but good form. liked EMOM even/odd
rowing-2:00 to 1:55  4 sets x 3 rounds
Rot Plank-a little more controlled
Arch-Up 20 sec felt "easier"
soft rolls- ok

Carb-142g, Fat 78g, Protein 133g

3/6/17 #21  Pulse 56, Slept 7 hours, 7-8/10. Legs a little stiff for 10 15 min first thing this am. Feeling. Looking forward to recovery workout tonight.
Heavy rain/Thunderstorm tonight. Crazy weather for Mpls in early March. Moved indoors. Rowed 2 min/crawled 2 min for 7 rounds. Spina Hip was a little more fluid. Right glut more restricted than left. Creassey shoulder was easier when lying on side. Felt good to stretch!Looking forward to workout tomorrow.
Carbs 146g Fat 77g, Protein 138g

3/5/17 #20  Slept 10 hours. 8/10 legs a little heavy from yesterday. Snowboarded 3.5 hours. felt good. 6 hour car ride. Marcos better but ate "out" until we returned home at 8 pm.
Carbs 158, Fat 62, Protein 132g

3/417#19. Slept 8 hours. 7-8/10. Tired from week and travel. Snowboarded 4 hours rode hard. Cold wind. Legs felt great! Felt "light" on my board. Hard to find high quality protein. Eat out every meal. Short on protein but lots of fat. Very fun day!
Carbs 102 g Fat 88g Protein 105

3/3/17 #18  wt. 197 Slept 8 hours. 7/10 still tired. Glut stiffness/soreness when first up. Maybe squat 2.0. Walked for 30 min. ave HR 87. Drove 6 hours. Carbs 159g Fat 79, Protein 124g

3/2/17 #17  Slept 6.5 hours. Pulse 58, 7/10 sore/tight gluts early. Will catch an hour nap later. Was slightly hungry this morning but did not affect sleep. Trying some different snacks will less carbs today. Workout went good. Took a 40 min nap. Row/crawl was a good warm up. Burpees raised my heart rate-tried to be aware of form. BBOH slit squat was great. Deck squats good. Felt muscle general muscle fatigue during workout. Only did 4 rounds. Para breathing was good. Ido Portal 2.0 was a little easier. Had to rest/reset between each "stretch".

Carbs 139g, Protein 149g, Fat 71g

3/1/17 #16  Pulse 60, slept 7 hours 7/10 long day at doctor with mom yesterday. Slight tightness in gluts and hamstrings. Did not feel hungry this am or last night. Rowed 12 min ave pulse 104, max pulse 110. Ido Portal locomotion went better than time. Lizard walk was nearly impossible. Can't really do the 1 arm push ups. Plans  changed for travels. Will travel Fri, Sat, and Sun. Won't be home until evening Sunday night. Will snowboard Sat and Sunday. Am looking for a lead on dumbells.

Carbs-141g,  Fat79g,  Protein 140g