9:30am Class
Strength: Thruster week 3
60x5, 70x3. Didn't do AMRAP b/c started WOD
WOD: Pick a b!tch!
"Nancy"
3 Rounds for time
- 400m Run
- 15 OHS
Weight: 60#
Result: 17:33
Notes: Only dropped the bar once on last round! Did 10# more than in April, but took 2:30 longer. Felt good. Hands/wrists numb for a while, but typical of overhead squats. Ran probably a bit slow but still hurting.
PS- ate too big of a breakfast this morning. Don't do that again, haha!
Saturday, December 3, 2011
Friday, December 2, 2011
December 1, 2011
N-Raged Crossfit
6pm Class
WOD: 3 rounds for time, 1 min at each station, each rep counts as 1 (row=calories)
- Row
- Box jump
- Pull ups
- Banded push ups
- Jumping squats
- Rest
Specs: 4 on row, 20" box, NO BAND PULL UPS!!!, new standard push ups. I started on box jump..
Result: 260
Notes: Awesome. Felt good to do pull ups w/o band. Push ups tough. Box jumps too b/c calves still tight. Jumping squats burned ohh so good :)
6pm Class
WOD: 3 rounds for time, 1 min at each station, each rep counts as 1 (row=calories)
- Row
- Box jump
- Pull ups
- Banded push ups
- Jumping squats
- Rest
Specs: 4 on row, 20" box, NO BAND PULL UPS!!!, new standard push ups. I started on box jump..
Result: 260
Notes: Awesome. Felt good to do pull ups w/o band. Push ups tough. Box jumps too b/c calves still tight. Jumping squats burned ohh so good :)
Tuesday, November 29, 2011
November 29, 2011
5:30am Class
Strength: Back squat week 3
105x5, 120x3, 130x2. It's been awhile...
WOD: For time:
100 double under buy in
Then, 3 rounds for time:
- 10 deadlift
- 10 bar facing burpees
Weight/specs: 3x singles, 85# deadlift
Result: 11:03
Notes: Probably could have finished quicker if I didn't try to start with doubles! Wasted almost a minute :( Rest of it felt great, though! Even burpees :)
Strength: Back squat week 3
105x5, 120x3, 130x2. It's been awhile...
WOD: For time:
100 double under buy in
Then, 3 rounds for time:
- 10 deadlift
- 10 bar facing burpees
Weight/specs: 3x singles, 85# deadlift
Result: 11:03
Notes: Probably could have finished quicker if I didn't try to start with doubles! Wasted almost a minute :( Rest of it felt great, though! Even burpees :)
November 25, 2011
Ithaca! 11am WOD
"Fight Gone Bad"
3 rounds for time, 1 minute at each station:
- Row
- Wallball
- Sumo Deadlift High Pull
- Box Jumps
- Push Press
- Rest
Weight/Specs: 6 on row, 16# WB, 53# SDHP and push press, 20" box (step ups)
Result: 210
Notes: 215 with 5 @90% wallballs round 2... haha! Super tough :( Row could have been stronger but legs still recovering from marathon, as well as box jumps (couldn't jump, had to step up). Overall felt great to get back into the swing of things.
"Fight Gone Bad"
3 rounds for time, 1 minute at each station:
- Row
- Wallball
- Sumo Deadlift High Pull
- Box Jumps
- Push Press
- Rest
Weight/Specs: 6 on row, 16# WB, 53# SDHP and push press, 20" box (step ups)
Result: 210
Notes: 215 with 5 @90% wallballs round 2... haha! Super tough :( Row could have been stronger but legs still recovering from marathon, as well as box jumps (couldn't jump, had to step up). Overall felt great to get back into the swing of things.
Sunday, November 20, 2011
MARATHON! November 20, 2011
7am
Philly Marathon
That's right, baby! 26.2 miles of wonderfulness.
Finished about 4:45. Probably closer to 4:50. No clue what my splits were, wasn't paying attention :)
Ran with a random fellow crossfitter from North Carolina. Met up around mile 1 and finished it out with him, super awesome! Also, my sister met us around mile 22 and we ran it home together.
The ball of my right foot hurt, my achilies on my left leg, my right groin, and both hips were hurting (hips only a little). Left shoulder is a bit raw, but to be expected. Living on Advil :) Ate dates, a few orange slices, and had water and gatorade throughout race. Overall feel pretty good!
I officially completed my goal for 2011 and I feel damn good about it. Check this one off the bucket list!
Philly Marathon
That's right, baby! 26.2 miles of wonderfulness.
Finished about 4:45. Probably closer to 4:50. No clue what my splits were, wasn't paying attention :)
Ran with a random fellow crossfitter from North Carolina. Met up around mile 1 and finished it out with him, super awesome! Also, my sister met us around mile 22 and we ran it home together.
The ball of my right foot hurt, my achilies on my left leg, my right groin, and both hips were hurting (hips only a little). Left shoulder is a bit raw, but to be expected. Living on Advil :) Ate dates, a few orange slices, and had water and gatorade throughout race. Overall feel pretty good!
I officially completed my goal for 2011 and I feel damn good about it. Check this one off the bucket list!
Saturday, November 12, 2011
November 12, 2011
9:30am Class
Strength: Make up day... Push Press week 4
55x5, 65x5, 75x5
WOD: 21-15-9 For time
- Sumo deadlift high pull
- Box jumps
- Floor wipers
Weight/Specs: 55#, 20"
Result: 9:19
Notes: Went a little light than Rx for weight to keep better form; box jumps tough after sumos, haha! Floor wipers were good; shredded abs :)
Strength: Make up day... Push Press week 4
55x5, 65x5, 75x5
WOD: 21-15-9 For time
- Sumo deadlift high pull
- Box jumps
- Floor wipers
Weight/Specs: 55#, 20"
Result: 9:19
Notes: Went a little light than Rx for weight to keep better form; box jumps tough after sumos, haha! Floor wipers were good; shredded abs :)
November 9, 2011
I'm slackin! Three days late to post 0:)
6:30pm Class
Strength: Sumo deadlift high pull week 2
(yea, I'll get back to ya...)
WOD: Baseline x2
1.) FOR TIME
- 500m Row
- 40 Air squats
- 30 Sit ups
- 20 Push ups
- 10 Pull ups
rest 5 minutes
5.) FOR TIME
- 500m Run
- 40 Air squats
- 30 Sit ups
- 20 Push ups
- 10 Pull ups
Specs: Rx'd!
Result: 6:02; 6:06
Notes: Row kills legs for squats. Overall felt good :) Need to work on kip for pull ups.
6:30pm Class
Strength: Sumo deadlift high pull week 2
(yea, I'll get back to ya...)
WOD: Baseline x2
1.) FOR TIME
- 500m Row
- 40 Air squats
- 30 Sit ups
- 20 Push ups
- 10 Pull ups
rest 5 minutes
5.) FOR TIME
- 500m Run
- 40 Air squats
- 30 Sit ups
- 20 Push ups
- 10 Pull ups
Specs: Rx'd!
Result: 6:02; 6:06
Notes: Row kills legs for squats. Overall felt good :) Need to work on kip for pull ups.
Friday, November 4, 2011
November 3, 2011
5:30pm Class
Strength: Sumo deadlift high pull (SDHP) week 1
55x5, 65x5, 70x6
Could have gone more, but wanted to keep in good form point blank! Remember to fully open hips before pulling bar up.
WOD: "Fibinacci Cont'd"
For Time:
- 13 HSPU
- 21 Box jumps
- 34 Push ups (new standard)
- 55 Straight leg sit ups
- 89 Air squats
- 144 single jumps
Specs: 25# plate for HSPU, 24" box
Result: 9:53
Notes: Awesome! HSPU, as always, hold me up just a tad. Box jumps slow but steady. Push ups were decent. Air squats got tough, haha. In all I loved the workout.
Strength: Sumo deadlift high pull (SDHP) week 1
55x5, 65x5, 70x6
Could have gone more, but wanted to keep in good form point blank! Remember to fully open hips before pulling bar up.
WOD: "Fibinacci Cont'd"
For Time:
- 13 HSPU
- 21 Box jumps
- 34 Push ups (new standard)
- 55 Straight leg sit ups
- 89 Air squats
- 144 single jumps
Specs: 25# plate for HSPU, 24" box
Result: 9:53
Notes: Awesome! HSPU, as always, hold me up just a tad. Box jumps slow but steady. Push ups were decent. Air squats got tough, haha. In all I loved the workout.
Tuesday, November 1, 2011
November 1, 2011
5:30am Class
Strength: Back squat week 2 (again..)
100x3, 115x3, 135x3 (ugly..)
WOD: "Fran"
21-15-9
- Thrusters
- Pull ups
Weight/Specs: 55#, purple
Result: 7:57
Notes: The press part of the thruster killed me... I was feeling fine with the squats, but I just couldn't get my arms up. Those were probably some of the better pull ups I've done recently, though!!
Strength: Back squat week 2 (again..)
100x3, 115x3, 135x3 (ugly..)
WOD: "Fran"
21-15-9
- Thrusters
- Pull ups
Weight/Specs: 55#, purple
Result: 7:57
Notes: The press part of the thruster killed me... I was feeling fine with the squats, but I just couldn't get my arms up. Those were probably some of the better pull ups I've done recently, though!!
Saturday, October 29, 2011
October 28, 2011
Run at Peace Valley
Ran 13.1 miles at Peace Valley around 7 45 am. Completed in 2 hours and 11 minutes.
Originally I wanted to run 18 miles since this is my last long run before the marathon, but my calves were getting burned out and I wanted to get a good stretch in before work. Overall felt good, but definitely need to focus on working out my calves for the next few weeks.
Countdown to marathon (as of Oct 29th..): 22 days!
Ran 13.1 miles at Peace Valley around 7 45 am. Completed in 2 hours and 11 minutes.
Originally I wanted to run 18 miles since this is my last long run before the marathon, but my calves were getting burned out and I wanted to get a good stretch in before work. Overall felt good, but definitely need to focus on working out my calves for the next few weeks.
Countdown to marathon (as of Oct 29th..): 22 days!
Thursday, October 27, 2011
October 26, 2011
6:30pm Class
Strength: Thruster week 2
65x3, 75x3, 80x6
WOD: 12 min AMRAP
- 3 handstand push ups
- 6 chest to bar pull ups
- 12 jump and drop squats
- 24 sit ups
Specs: 45# plate, purple band
Result: 6 0/0/0/0
Notes: Good competition with Jamie :) Want to try to go lower on handstand push ups...
Skill: The Drill
With PVC do power clean, front squat, hang clean, front squat, full squat clean
Strength: Thruster week 2
65x3, 75x3, 80x6
WOD: 12 min AMRAP
- 3 handstand push ups
- 6 chest to bar pull ups
- 12 jump and drop squats
- 24 sit ups
Specs: 45# plate, purple band
Result: 6 0/0/0/0
Notes: Good competition with Jamie :) Want to try to go lower on handstand push ups...
Skill: The Drill
With PVC do power clean, front squat, hang clean, front squat, full squat clean
Thursday, October 20, 2011
October 19, 2011
So day... I don't even know anymore! I'm sure I could figure it out, but life's too short for all that hoopla. The real importance here is that I get back to some kinda accountability. For now, it's going to be just for WODs. I had to take a few weeks off b/c of craziness at work, but back at it whenever I can fit it in!
6pm Class
Strength: Thruster week 1
60x5, 65x5, 75x6
WOD: For time:
20 Double unders
25 Walking lunges
25 Back extensions
20 Pull ups
50 Box jumps
3 Rope climbs
30 Sit ups
20 Knees to elbows
30 Wallballs
30 Kettlebell swings
Weight/Specs: Purple band, 16" box, 10# WB, 26# KB
Result: 19:58
Notes: Awesome chipper coming off three weeks of virtually, well, not much. Double unders took the longest, rope climbs need to remember to LOCK MY LEGS, all else was normal :)
6pm Class
Strength: Thruster week 1
60x5, 65x5, 75x6
WOD: For time:
20 Double unders
25 Walking lunges
25 Back extensions
20 Pull ups
50 Box jumps
3 Rope climbs
30 Sit ups
20 Knees to elbows
30 Wallballs
30 Kettlebell swings
Weight/Specs: Purple band, 16" box, 10# WB, 26# KB
Result: 19:58
Notes: Awesome chipper coming off three weeks of virtually, well, not much. Double unders took the longest, rope climbs need to remember to LOCK MY LEGS, all else was normal :)
Monday, September 26, 2011
Day 266 & 267
Breakfast
3 eggs, tomato, cheese, chives, cooked in oil..
Tea
Snack
Fruit and nuts... probably grapes and walnuts or pecans
water
Lunch
Stuffed salmon and green beans, and sweet potato wedges
Water
Snacks
More nuts and dried fruit..
Water
Dinner
Vietnamese! Charbroiled beef and broken rice vermicelli, lettuce tomato and cukes, summer roll with shrimp and pork
Coconut water
Dessert
Cashew butter and banana chips
Breakfast
1 Banana, 6oz greek yogurt, 2oz nuts
Tea
Snack
Nuts, grapes..
Water
Lunch
Stuffed salmon, green beans, okra, and sweet potato wedges
Water
Snack
Cashew butter and carrots and celery
Dinner
Coconut almond crusted chicken thigh strips, some kinda Asian finishing sauce (Tamari, honey, apricot sauce, and a bunch of spices...), pan fried potatoes and leeks
6oz red wine
1oz chocolate with almonds
3 eggs, tomato, cheese, chives, cooked in oil..
Tea
Snack
Fruit and nuts... probably grapes and walnuts or pecans
water
Lunch
Stuffed salmon and green beans, and sweet potato wedges
Water
Snacks
More nuts and dried fruit..
Water
Dinner
Vietnamese! Charbroiled beef and broken rice vermicelli, lettuce tomato and cukes, summer roll with shrimp and pork
Coconut water
Dessert
Cashew butter and banana chips
Breakfast
1 Banana, 6oz greek yogurt, 2oz nuts
Tea
Snack
Nuts, grapes..
Water
Lunch
Stuffed salmon, green beans, okra, and sweet potato wedges
Water
Snack
Cashew butter and carrots and celery
Dinner
Coconut almond crusted chicken thigh strips, some kinda Asian finishing sauce (Tamari, honey, apricot sauce, and a bunch of spices...), pan fried potatoes and leeks
6oz red wine
1oz chocolate with almonds
Friday, September 23, 2011
Day 265, Activity
7:15am Run
Ran 18 miles at Lake Galena (3 laps)
Total time: 3:00:05
Avg pace: 10:00
Lap 1- 6 miles in 57:44 (dates and water)
Lap 2- 9 miles (halfway) in 89:04 (1 hr 29 minutes)
Lap 3- Second 6 miles in 60:31 (dates and water)
Lap 3- 12 miles in 118:15 (1 hr 58 minutes)
Lap 4- 13.1 miles in 2:09:37
Lap 5- Completed 18 miles in 3:00:05
Damn, son :)
Right calf is tight. No knee problems. Dates still working like a charm, ate 5 each at miles 6 and 12. Had water at mile 6, mile 8.66, 11, 12, 14.75, 18.
Ran 18 miles at Lake Galena (3 laps)
Total time: 3:00:05
Avg pace: 10:00
Lap 1- 6 miles in 57:44 (dates and water)
Lap 2- 9 miles (halfway) in 89:04 (1 hr 29 minutes)
Lap 3- Second 6 miles in 60:31 (dates and water)
Lap 3- 12 miles in 118:15 (1 hr 58 minutes)
Lap 4- 13.1 miles in 2:09:37
Lap 5- Completed 18 miles in 3:00:05
Damn, son :)
Right calf is tight. No knee problems. Dates still working like a charm, ate 5 each at miles 6 and 12. Had water at mile 6, mile 8.66, 11, 12, 14.75, 18.
Day 265, Food
Breakfast
6oz greek yogurt, 1 banana, 2oz toasted nuts
12oz black coffee
Run
10 dates, water
Post Run
3 eggs, 2 slices bacon, 2 tbs cheddar cheese, 1 small eggplant, 1/2 cup dandelion greens
Water
Honestly, it's now Monday, and I don't remember! I'm most certain I ate a bunch of nuts and probably some fruit, lunch was a salad with pulled pork and sweet potato salad and grape tomatoes, I think I had stuffed salmon, green beans with mango and pecans, and fried okra for dinner. Wine? Chocolate? Probably...
6oz greek yogurt, 1 banana, 2oz toasted nuts
12oz black coffee
Run
10 dates, water
Post Run
3 eggs, 2 slices bacon, 2 tbs cheddar cheese, 1 small eggplant, 1/2 cup dandelion greens
Water
Honestly, it's now Monday, and I don't remember! I'm most certain I ate a bunch of nuts and probably some fruit, lunch was a salad with pulled pork and sweet potato salad and grape tomatoes, I think I had stuffed salmon, green beans with mango and pecans, and fried okra for dinner. Wine? Chocolate? Probably...
Day 264, Food
Breakfast
3 eggs, 1 mini eggplant, 1/2 cup dandelion greens, 1 tbs oil, 1/4 avocado, dust of parm cheese
16oz tea
Snack
1/2 banana, 2oz toasted nuts
Water
Lunch
8oz flank steak, 2 cup salad, 1/2 cup cherry tomatoes, 1/2 cup balsamic grilled veggies (squash and onions), 2 tbs oil
1/2 of a 3" chocolate mousse cake. Devilishly delicious :)
Water
Dinner
1 cup greek vegetable salad (cuke, onion, roasted peppers, feta cheese), 1 1/2 cup butternut squash bisque soup, 6oz stuffed pork (asparagus, prosciutto, cheese)
Some grapes
Water
3 eggs, 1 mini eggplant, 1/2 cup dandelion greens, 1 tbs oil, 1/4 avocado, dust of parm cheese
16oz tea
Snack
1/2 banana, 2oz toasted nuts
Water
Lunch
8oz flank steak, 2 cup salad, 1/2 cup cherry tomatoes, 1/2 cup balsamic grilled veggies (squash and onions), 2 tbs oil
1/2 of a 3" chocolate mousse cake. Devilishly delicious :)
Water
Dinner
1 cup greek vegetable salad (cuke, onion, roasted peppers, feta cheese), 1 1/2 cup butternut squash bisque soup, 6oz stuffed pork (asparagus, prosciutto, cheese)
Some grapes
Water
Thursday, September 22, 2011
Day 263, Food
Breakfast
3 eggs, 1 mini eggplant, 1 cup spinach, 1/4 avocado, sprinkle of parm cheese, 1 tbs olive oil
16oz tea
Lunch
1 banana, 6oz greek yogurt, 2 tbs toasted sliced almonds
Water
Snack
4 sliced mango, 1oz dark chocolate with almonds, 8 celery sticks, 2 tbs almond butter, 2 tbs spinach dip
Water
Dinner
4oz burger with bacon and cheddar, 2 slices bacon, 1 slice cheddar cheese, 1 cheesey hot dog, 2 leaves lettuce, 1 cup sweet potato wedges
5oz red wine
Dessert
1 tbs chocolate "fudge"
3 eggs, 1 mini eggplant, 1 cup spinach, 1/4 avocado, sprinkle of parm cheese, 1 tbs olive oil
16oz tea
Lunch
1 banana, 6oz greek yogurt, 2 tbs toasted sliced almonds
Water
Snack
4 sliced mango, 1oz dark chocolate with almonds, 8 celery sticks, 2 tbs almond butter, 2 tbs spinach dip
Water
Dinner
4oz burger with bacon and cheddar, 2 slices bacon, 1 slice cheddar cheese, 1 cheesey hot dog, 2 leaves lettuce, 1 cup sweet potato wedges
5oz red wine
Dessert
1 tbs chocolate "fudge"
Wednesday, September 21, 2011
Day 262, Food
Breakfast
Notmeal with banana, 3 eggs, 2 tbs milk, 2 tbs almond butter, 1/4 cup each walnuts and pecans, 2 tbs flaxseed meal, spices
12oz Tea
Lunch
4oz flank steak, 1 potabello mushroom cap sauteed in butter with 1/2 a leek
Water
Snack
Some grapes, some walnuts
Water
Dinner
6oz chicken breast stuffed with swiss chard and onions, 2/3 cup steamed cauliflower with butter, 2/3 cup roasted new potatoes with garlic and oil
Water
Snack
6 small baby carrots and 2 tbs almond butter
Notmeal with banana, 3 eggs, 2 tbs milk, 2 tbs almond butter, 1/4 cup each walnuts and pecans, 2 tbs flaxseed meal, spices
12oz Tea
Lunch
4oz flank steak, 1 potabello mushroom cap sauteed in butter with 1/2 a leek
Water
Snack
Some grapes, some walnuts
Water
Dinner
6oz chicken breast stuffed with swiss chard and onions, 2/3 cup steamed cauliflower with butter, 2/3 cup roasted new potatoes with garlic and oil
Water
Snack
6 small baby carrots and 2 tbs almond butter
Day 262, Activity
5:30am Class
Strength: Push press week 2
75x5, 85x5, 95x5**
Did push jerks for last rep... oops... not paying attention. very low dip, though.
WOD: 4 rounds for time
- 25 KBS
- 15 Toes to bar
- 10 lateral Burpees over KB
Weight: 35# KB
Result: 17:27
Notes: KBS made it hard to hold bar on T2B. Overall good, though. Burpees were like the "rest" period, haha!
Strength: Push press week 2
75x5, 85x5, 95x5**
Did push jerks for last rep... oops... not paying attention. very low dip, though.
WOD: 4 rounds for time
- 25 KBS
- 15 Toes to bar
- 10 lateral Burpees over KB
Weight: 35# KB
Result: 17:27
Notes: KBS made it hard to hold bar on T2B. Overall good, though. Burpees were like the "rest" period, haha!
Tuesday, September 20, 2011
Day 261, Food
Breakfast
2 eggs, 2 tbs cheddar cheese, 1 leek, 1/4 avocado
16oz tea
Snack
2oz sliced almonds, 1 plum
some grapes and pineapple (maybe 1/2 cup)
Water
Lunch
4oz flank steak, 1 potabello mushroom cap, 1 leek, 1/2 cup steamed snow peas with butter
Water
Snack
1/2 apple, 1 1/2oz walnuts
Coffee (mosly decaf, with cinnnamon)
Dinner
3oz tilapia filet, 3 new potatoes, roasted in olive oil
5oz white wine
1 carrot, 6 celery pieces, 2 tbs almond butter
2 eggs, 2 tbs cheddar cheese, 1 leek, 1/4 avocado
16oz tea
Snack
2oz sliced almonds, 1 plum
some grapes and pineapple (maybe 1/2 cup)
Water
Lunch
4oz flank steak, 1 potabello mushroom cap, 1 leek, 1/2 cup steamed snow peas with butter
Water
Snack
1/2 apple, 1 1/2oz walnuts
Coffee (mosly decaf, with cinnnamon)
Dinner
3oz tilapia filet, 3 new potatoes, roasted in olive oil
5oz white wine
1 carrot, 6 celery pieces, 2 tbs almond butter
Sunday, September 18, 2011
Day 260, Food
Breakfast
2 eggs, 1 leek, 1 tbs olive oil, 1/4 cup cheddar cheese, 1/4 avocado
16oz tea
Snack
Apple slices, some concord grapes, 1 carrot stick, 2oz walnuts
A few corn tortilla chips
Water
Lunch
6oz apple-prosciutto porkloin, 2/3 cup artichoke salad, 1/4 cup blueberries
Water
Dinner
5oz filet, 1 duck thigh/drumstick, 1 cup broccoli with butter, 2/3 cup corn with butter
5oz red wine
Dessert
Dark chocolate with nuts. Maybe 2-3oz...
2 eggs, 1 leek, 1 tbs olive oil, 1/4 cup cheddar cheese, 1/4 avocado
16oz tea
Snack
Apple slices, some concord grapes, 1 carrot stick, 2oz walnuts
A few corn tortilla chips
Water
Lunch
6oz apple-prosciutto porkloin, 2/3 cup artichoke salad, 1/4 cup blueberries
Water
Dinner
5oz filet, 1 duck thigh/drumstick, 1 cup broccoli with butter, 2/3 cup corn with butter
5oz red wine
Dessert
Dark chocolate with nuts. Maybe 2-3oz...
Day 259, Food
CHEATER! Hehe...
Breakfast
3 eggs, 1 tomato, 2 scallions, 1 tbs olive oil, 2 tbs cheese, 1/4 avocado
16oz tea
Snacks
Apple slices, pecans, kettle corn, homemade potato chips and guac, lil bit of apple cider donut
Water
Lunch
5oz flank steak, 1 cup garlic rosemary risotto, 1/3 cup harvest slaw
2 tbs slice of apple cheesecake bar
Water
Dinner
1 almond crusted tilapia, 1 white sweet potato, 1 tbs butter, 1 fried egg
5oz red wine
2 baby carrots and almond butterrrr
Breakfast
3 eggs, 1 tomato, 2 scallions, 1 tbs olive oil, 2 tbs cheese, 1/4 avocado
16oz tea
Snacks
Apple slices, pecans, kettle corn, homemade potato chips and guac, lil bit of apple cider donut
Water
Lunch
5oz flank steak, 1 cup garlic rosemary risotto, 1/3 cup harvest slaw
2 tbs slice of apple cheesecake bar
Water
Dinner
1 almond crusted tilapia, 1 white sweet potato, 1 tbs butter, 1 fried egg
5oz red wine
2 baby carrots and almond butterrrr
Friday, September 16, 2011
Day 258, Activity
5pm Class
Strength: Thruster 1RM
45x5, 65x3, 75x2, 85x1, 95x1, 105xF(2x), 100x1RM
Not to shabby :) previous 1RM-80lbs
WOD: "Run & Jump"
20 Min AMRAP
On the minute:
100m run, jumping back squat corresponding to the minute
Weight: 30# bar
Result: failed on 14th round; complete 17 rounds, 100m run and 8 squats
Notes: Holy cement legs on failure round! I could barely get myself out the door for the run! I go down really far on squats so it ends up tiring me out more and taking more time, but I have a tough time not going down all the way!
Strength: Thruster 1RM
45x5, 65x3, 75x2, 85x1, 95x1, 105xF(2x), 100x1RM
Not to shabby :) previous 1RM-80lbs
WOD: "Run & Jump"
20 Min AMRAP
On the minute:
100m run, jumping back squat corresponding to the minute
Weight: 30# bar
Result: failed on 14th round; complete 17 rounds, 100m run and 8 squats
Notes: Holy cement legs on failure round! I could barely get myself out the door for the run! I go down really far on squats so it ends up tiring me out more and taking more time, but I have a tough time not going down all the way!
Day 258, Food
Breakfast
3 eggs, 1 small tomato, 2 scallions, 1 tbs olive oil, 2 tbs colby jack cheese
8oz tea
Lunch
5oz chicken breast, 1 cup roasted beets, eggplant, and onions
Water
Snack
1 small-medium banana, 6oz greek yogurt, 2oz toasted walnuts
Water
1 butter cookie (about half-dollar in size)
Dinner (Post WOD)
8oz chicken breast stuffed with swiss card and onions, 2/3 cup steam cauliflower with butter, 4 new purple potatoes roasted with butter and garlic
Water
1 carrot stick and 1 tbs almond butter
Dessert
5oz red wine, 1 chunk of chocolate fudge, 1 1/2 tbs almond butter
Dessert
5oz red wine, 1 chunk of chocolate fudge, 1 1/2 tbs almond butter
Day 257, Food
Breakfast
Water (post WOD)
3 eggs, 2 tbs colby jack cheese, 2 scallions, 1 tbs olive oil, 1/3 cup mango
16oz tea
Snack
1 sliced tomato with olive oil and sea salt
1oz chicken breast
Water
Lunch
5oz chicken breast, 2/3 cup butternut squash risotto, 1/3 cup Brussels sprouts, 1 tbs butter
Water
Dinner
1 carrot stick, 1 tbs almond butter
8oz chicken breast stuffed with swiss chard and onions, 2/3 cup steamed cauliflower with butter, 4 new purple potatoes roasted with butter and garlic
6oz red wine
Water (post WOD)
3 eggs, 2 tbs colby jack cheese, 2 scallions, 1 tbs olive oil, 1/3 cup mango
16oz tea
Snack
1 sliced tomato with olive oil and sea salt
1oz chicken breast
Water
Lunch
5oz chicken breast, 2/3 cup butternut squash risotto, 1/3 cup Brussels sprouts, 1 tbs butter
Water
Dinner
1 carrot stick, 1 tbs almond butter
8oz chicken breast stuffed with swiss chard and onions, 2/3 cup steamed cauliflower with butter, 4 new purple potatoes roasted with butter and garlic
6oz red wine
Thursday, September 15, 2011
Day 257, Activity
5:30am Class
Strength: Push press week 1
80x5, 90x5, 100x2
Keep abs engaged! My shoulder was feeling uber crunchy...
WOD: For time:
-200m backwards run
-9 turkish get ups
-9 single arm overhead lunge
-100m backwards run
-6 turkish get ups
-6 single arm overhead lunge
-50m backwards run
-3 turkish get ups
-3 single arm overhead lunge
Weight: 26.5# KB
Result: 8:58**
Notes: Sooo I forgot to go all the way down on the middle set of turkish get ups before starting lunge. Hence the **. But yea, cool! Like the turkish get ups. Once get the hang of them not too bad. KB on right side is tough b/c have to roll onto bad shoulder. Backwards run good b/c don't use those muscles near enough!
Strength: Push press week 1
80x5, 90x5, 100x2
Keep abs engaged! My shoulder was feeling uber crunchy...
WOD: For time:
-200m backwards run
-9 turkish get ups
-9 single arm overhead lunge
-100m backwards run
-6 turkish get ups
-6 single arm overhead lunge
-50m backwards run
-3 turkish get ups
-3 single arm overhead lunge
Weight: 26.5# KB
Result: 8:58**
Notes: Sooo I forgot to go all the way down on the middle set of turkish get ups before starting lunge. Hence the **. But yea, cool! Like the turkish get ups. Once get the hang of them not too bad. KB on right side is tough b/c have to roll onto bad shoulder. Backwards run good b/c don't use those muscles near enough!
Day 256, Food
Breakfast
2 eggs, 1/4 cup cheese, 1/4 avocado, 1 tbs olive oil, 2/3 banana
16oz tea
Snack
1 peach, 2oz toasted walnuts
Water
Lunch
1 tomato, 1 leek, 1 clove garlic, 6oz tilapia filet, basil, and olive oil
Water
Snack
1 carrot stick, 1 tbs almond butter
Dinner
Water
BBQ turkey leg with skin (huge!), 1 sweet corn with butter
2 eggs, 1/4 cup cheese, 1/4 avocado, 1 tbs olive oil, 2/3 banana
16oz tea
Snack
1 peach, 2oz toasted walnuts
Water
Lunch
1 tomato, 1 leek, 1 clove garlic, 6oz tilapia filet, basil, and olive oil
Water
Snack
1 carrot stick, 1 tbs almond butter
Dinner
Water
BBQ turkey leg with skin (huge!), 1 sweet corn with butter
Wednesday, September 14, 2011
Day 255, Food
Breakfast
1/3 cup cottage cheese, 1/2 peach, 1oz mixed nuts
16oz tea
Lunch
Spinach salad with 6oz chicken, mushrooms, 4 slices bacon, 1 hardboiled egg, and walnut balsamic dressing
Water
Snack
1 carrot stick, 2 tbs almond butter
Dinner
6oz tilapia with 1 leek, 1 tomato, 1 glove garlic, fresh basil, cooked in olive oil
Water
Snack
5oz red wine
7 celery pieces, at least 2, maybe 3 tbs almond butter, a chunk of chocolate "fudge"
1/3 cup cottage cheese, 1/2 peach, 1oz mixed nuts
16oz tea
Lunch
Spinach salad with 6oz chicken, mushrooms, 4 slices bacon, 1 hardboiled egg, and walnut balsamic dressing
Water
Snack
1 carrot stick, 2 tbs almond butter
Dinner
6oz tilapia with 1 leek, 1 tomato, 1 glove garlic, fresh basil, cooked in olive oil
Water
Snack
5oz red wine
7 celery pieces, at least 2, maybe 3 tbs almond butter, a chunk of chocolate "fudge"
Day 254, Activity
5pm Class
Strength: Back squat week 2
95x3, 115x5, 120x4
Keep tension going down!
WOD: 20 Min AMRAP Ladder
2,4,6,8,......
- Pull ups
- Push ups
- Sit ups
- Squats
Specs: Purple band
Result: 16 18/18/18/10
Notes: ripped open my hand on pull up 18! They were (aside from push ups) my weakest link. Need to get that whole kip thing down...
Strength: Back squat week 2
95x3, 115x5, 120x4
Keep tension going down!
WOD: 20 Min AMRAP Ladder
2,4,6,8,......
- Pull ups
- Push ups
- Sit ups
- Squats
Specs: Purple band
Result: 16 18/18/18/10
Notes: ripped open my hand on pull up 18! They were (aside from push ups) my weakest link. Need to get that whole kip thing down...
Day 254, Food
Breakfast
3 eggs, 1 tomato, 1 scallion, 1 tbs olive oil, 1/3 avocado
16oz tea
Snack
Walnuts, peach
Water
Lunch
1/2 cup burbon roasted veggies, 2/3 cup okra with tomatoes, 1 can sardines in tomato sauce, 2oz chicken breast, 1 bite bacon
1 tbs coconut macaroon cookie
Water
Post WOD
6oz cottage cheese, 1 banana, 2oz walnuts
Water
Dinner
Roasted chicken thigh and drumstick, some breast, 1/2 cup butternut squash risotto, 1/2 cup brussels sprouts with butter
7oz white wine
Dessert
1/2 cup ice cream
3 eggs, 1 tomato, 1 scallion, 1 tbs olive oil, 1/3 avocado
16oz tea
Snack
Walnuts, peach
Water
Lunch
1/2 cup burbon roasted veggies, 2/3 cup okra with tomatoes, 1 can sardines in tomato sauce, 2oz chicken breast, 1 bite bacon
1 tbs coconut macaroon cookie
Water
Post WOD
6oz cottage cheese, 1 banana, 2oz walnuts
Water
Dinner
Roasted chicken thigh and drumstick, some breast, 1/2 cup butternut squash risotto, 1/2 cup brussels sprouts with butter
7oz white wine
Dessert
1/2 cup ice cream
Monday, September 12, 2011
Day 253, Food
Breakfast
Notmeal with 2 1/2 eggs, 2/3 banana, scant 1/2 cup mixed pecans and walnuts, 1 1/2 tbs almond butter, 1 1/2 tbs flaxseed meal, 1 1/2 tbs milk
16oz tea
Snack
1oz walnuts, 1/3 peach
Coffee with cinnamon and ginger
Lunch
4oz flank steak, 1/2 cup sweet potato salad, 1/2 cup grilled veggies
Water
Snack
1 carrot stick, 1 tbs almond butter
Dinner
3oz flank steak, 1/2 cup sweet potato salad, 1/3 cup grilled veggies
Water
Dessert
5oz red wine
1 double chocolate chunk cookie with walnuts, 1 tsp almond butter
Notmeal with 2 1/2 eggs, 2/3 banana, scant 1/2 cup mixed pecans and walnuts, 1 1/2 tbs almond butter, 1 1/2 tbs flaxseed meal, 1 1/2 tbs milk
16oz tea
Snack
1oz walnuts, 1/3 peach
Coffee with cinnamon and ginger
Lunch
4oz flank steak, 1/2 cup sweet potato salad, 1/2 cup grilled veggies
Water
Snack
1 carrot stick, 1 tbs almond butter
Dinner
3oz flank steak, 1/2 cup sweet potato salad, 1/3 cup grilled veggies
Water
Dessert
5oz red wine
1 double chocolate chunk cookie with walnuts, 1 tsp almond butter
Saturday, September 10, 2011
Day 252, Activity
5:30pm
Run at Peace Valley Park.
14.59 miles, 2 hours and 39 minutes.
I walked a lot. My goal was 16 miles but it just was't going to happen. I was right on track until about mile 8. My left knee was really bothering me. Also, it was raining when I started and there were massive puddles along the way, so I was basically running with wet feet from jump street. My legs have been sore from tabata squats on Monday (ugh, Monday!) and I think that had a bit to do with it. And I cut my pinky toe on my left foot yesterday morning. And my right big toe was killing me. Aragh.
17 miles in two weeks. If I can get that w/o killing myself I'm going for 18.
Run at Peace Valley Park.
14.59 miles, 2 hours and 39 minutes.
I walked a lot. My goal was 16 miles but it just was't going to happen. I was right on track until about mile 8. My left knee was really bothering me. Also, it was raining when I started and there were massive puddles along the way, so I was basically running with wet feet from jump street. My legs have been sore from tabata squats on Monday (ugh, Monday!) and I think that had a bit to do with it. And I cut my pinky toe on my left foot yesterday morning. And my right big toe was killing me. Aragh.
17 miles in two weeks. If I can get that w/o killing myself I'm going for 18.
Day 252, Food
Breakfast
3 eggs, 1 small tomato, 1 scallion, 1 tbs olive oil, 1/4 avocado, 1/4 cup colby monterery jack cheese
16oz tea
1/3 peach
Lunch
3 cup salad with lettuce and cherry tomatoes, 1 tbs olive oil, 2 tbs burbon roasted veggies, 6oz pork chop
Water
Snack
Maybe 2 tbs chutney, 3 tortilla chips, 3 walnut halves
1 banana, 6-8oz greek yogurt (didn't measure, oops!), 2oz toasted walnut halves
Water
Run
6 dried apriot pieces, 5 dates
Water
Post Run/Dinner
6oz stuffed chicken breast with ham and swiss and strawberry glaze, 2/3 cup green beans with butter, 2/3 cup tomatoes and okra with bacon
Water
3 eggs, 1 small tomato, 1 scallion, 1 tbs olive oil, 1/4 avocado, 1/4 cup colby monterery jack cheese
16oz tea
1/3 peach
Lunch
3 cup salad with lettuce and cherry tomatoes, 1 tbs olive oil, 2 tbs burbon roasted veggies, 6oz pork chop
Water
Snack
Maybe 2 tbs chutney, 3 tortilla chips, 3 walnut halves
1 banana, 6-8oz greek yogurt (didn't measure, oops!), 2oz toasted walnut halves
Water
Run
6 dried apriot pieces, 5 dates
Water
Post Run/Dinner
6oz stuffed chicken breast with ham and swiss and strawberry glaze, 2/3 cup green beans with butter, 2/3 cup tomatoes and okra with bacon
Water
Day 251, Food
Breakfast
2 eggs, 1 small tomato, 1 scallion, 1/3 avocado, 1 tbs parm cheese, 1 tbs olive oil
16oz tea
Snack
1 peach, 6 Brazil nuts, 4 toasted walnut halves
Espresso with cinnamon
Lunch
3 cup salad with lettuce and cherry tomatoes, 1/2 cup burbon roasted veggies, 6oz chicken breast stuffed with ham and swiss with strawberry glaze, 1 tbs olive oil
Water
Snack
1 carrot stick, 1 tbs almond butter
Water
Dinner
1 cup green beans steamed with butter, 1 chicken roaster leg quarter (about 6oz dark meat), 3 forkfuls of okra with tomatoes (and bacon!)
2 eggs, 1 small tomato, 1 scallion, 1/3 avocado, 1 tbs parm cheese, 1 tbs olive oil
16oz tea
Snack
1 peach, 6 Brazil nuts, 4 toasted walnut halves
Espresso with cinnamon
Lunch
3 cup salad with lettuce and cherry tomatoes, 1/2 cup burbon roasted veggies, 6oz chicken breast stuffed with ham and swiss with strawberry glaze, 1 tbs olive oil
Water
Snack
1 carrot stick, 1 tbs almond butter
Water
Dinner
1 cup green beans steamed with butter, 1 chicken roaster leg quarter (about 6oz dark meat), 3 forkfuls of okra with tomatoes (and bacon!)
Thursday, September 8, 2011
Day 250, Food
Breakfast
1 tomato, 1 scallion, 2 eggs, 1/4 cup colby jack cheese, 1/3 avocado
16oz tea
Snack
1/2 cup grapes, 1/4 cup grape tomatoes, 4 Brazil nuts
Water
Lunch
3 cups salad with grape tomatoes, cauliflower, 1 tbs olive oil, dried oregano, 5oz pork chop
Water
Snack
3 celery pieces, 1 carrot stick, 1 1/2 tbs almond butter
Dinner
6oz chicken breast stuffed with ham, and swiss with strawberry glaze. 1 cup green beans with butter, 1/2 sliced tomato
5oz white wine
1 tomato, 1 scallion, 2 eggs, 1/4 cup colby jack cheese, 1/3 avocado
16oz tea
Snack
1/2 cup grapes, 1/4 cup grape tomatoes, 4 Brazil nuts
Water
Lunch
3 cups salad with grape tomatoes, cauliflower, 1 tbs olive oil, dried oregano, 5oz pork chop
Water
Snack
3 celery pieces, 1 carrot stick, 1 1/2 tbs almond butter
Dinner
6oz chicken breast stuffed with ham, and swiss with strawberry glaze. 1 cup green beans with butter, 1/2 sliced tomato
5oz white wine
Day 249, Food
Breakfast
3 eggs, 2 slices bacon, 1 tomato, 1 scallion, 1 tbs olive oil
16oz Tea
Snack
Kiddie size sunseed butter ripple ice cream (about 2/3 cup)
Water
2 homemade potato chips, 1 tbs guac, 1 tbs mango salsa
Lunch
3 cup salad with cherry tomatoes, cauliflower, 2 tbs guac, 1 tbs olive oil, 5oz pork chop
Water
Dinner
6oz cheddar bacon burger, 1 cup burbon roasted veggies (eggplant, squash, peppers) with cheese, 5 tater tots, 1/3 avocado
12oz Stella
Dessert
2 carrot sticks, 1 tbs almond butter, 2 tbs ice cream
3 eggs, 2 slices bacon, 1 tomato, 1 scallion, 1 tbs olive oil
16oz Tea
Snack
Kiddie size sunseed butter ripple ice cream (about 2/3 cup)
Water
2 homemade potato chips, 1 tbs guac, 1 tbs mango salsa
Lunch
3 cup salad with cherry tomatoes, cauliflower, 2 tbs guac, 1 tbs olive oil, 5oz pork chop
Water
Dinner
6oz cheddar bacon burger, 1 cup burbon roasted veggies (eggplant, squash, peppers) with cheese, 5 tater tots, 1/3 avocado
12oz Stella
Dessert
2 carrot sticks, 1 tbs almond butter, 2 tbs ice cream
Wednesday, September 7, 2011
Day 248, Activity
5pm Class
Strength: Back squat week 1
95x5, 105x5, 120x6
WOD: For time
30-21-12
- Kettle bell swings
- Hand stand push ups
Weight/Specs: 35#, 45 & 10# plate
Result: 11:05
Notes: KBS rocked out, HSPU were rough. Only 1 by basically beginning of 2nd round.
Cash Out: Tabata squats: 14
19-19-17-17-17-15-15-14
Strength: Back squat week 1
95x5, 105x5, 120x6
WOD: For time
30-21-12
- Kettle bell swings
- Hand stand push ups
Weight/Specs: 35#, 45 & 10# plate
Result: 11:05
Notes: KBS rocked out, HSPU were rough. Only 1 by basically beginning of 2nd round.
Cash Out: Tabata squats: 14
19-19-17-17-17-15-15-14
Day 248, Food
Brunch
Coconut pancakes- 2 eggs, 2 tbs coconut flour, 1/2 tbs coconut milk; 2 slices bacon, 3 tbs maple syrup
16oz tea
Luner
4 BBQ chicken wings, salmon salad- about 3 cups lettuce, cukes, carrots, and tomatoes with 6oz salmon
Water
Post WOD
1 nectarine, 6oz greek yogurt, 1 tbs flax seed, 1 tbs sliced almonds and sunflower seeds
Water
Dessert
3/4 cup apple cobbler
Coconut pancakes- 2 eggs, 2 tbs coconut flour, 1/2 tbs coconut milk; 2 slices bacon, 3 tbs maple syrup
16oz tea
Luner
4 BBQ chicken wings, salmon salad- about 3 cups lettuce, cukes, carrots, and tomatoes with 6oz salmon
Water
Post WOD
1 nectarine, 6oz greek yogurt, 1 tbs flax seed, 1 tbs sliced almonds and sunflower seeds
Water
Dessert
3/4 cup apple cobbler
Tuesday, September 6, 2011
Day 247, Food
Breakfast
2 eggs, 1/2 sausage, 2 tbs milk, 1/2 cup mushrooms, 1 tbs olive oil
16oz tea, 5oz milk
Lunch
3 cup salad with lettuce, cabbage, cukes, mushrooms, and 3 tbs cheddar cheese, oil dressing, and topped with 3oz cuban bleu cheese burger and 2oz venison sausage
Water
Dinner
1 pheasant roll (pheasant, onions, mushrooms, black beans, and corn in an egg roll)
Bordeaux salad: spinach, cukes, tomato, white onion, light cheese, raisins, craisins, cashews, and 4oz pan seared duck. About 5 cups in total
2/3 cup sweet potato
7oz Pinot noir
Dessert
tea, 1/3 cup Gadzooks blanc ice cream
2 eggs, 1/2 sausage, 2 tbs milk, 1/2 cup mushrooms, 1 tbs olive oil
16oz tea, 5oz milk
Lunch
3 cup salad with lettuce, cabbage, cukes, mushrooms, and 3 tbs cheddar cheese, oil dressing, and topped with 3oz cuban bleu cheese burger and 2oz venison sausage
Water
Dinner
1 pheasant roll (pheasant, onions, mushrooms, black beans, and corn in an egg roll)
Bordeaux salad: spinach, cukes, tomato, white onion, light cheese, raisins, craisins, cashews, and 4oz pan seared duck. About 5 cups in total
2/3 cup sweet potato
7oz Pinot noir
Dessert
tea, 1/3 cup Gadzooks blanc ice cream
Day 246, Food
Breakfast
3 eggs, 1/2 tomato, 1 tbs olive oil, 2 slices bacon, 1 tbs fresh chives
16oz tea
Snack
A few corn tortilla chips (maybe 4)
Water
Lunch
1/2 tomato with olive oil and salt, 3oz flank steak, 2 mini mozz and prosciutto rolls, 1 cup greek vegetable salad
3 spoonfuls of vanilla yogurt with blueberries and coconut flakes
16oz tea
Dinner
3 cup salad with lettuce, cabbage, cukes, tomato, mushrooms, carrots, cheese, and oil and ginger dressings, 1 cuban bleu cheese burger (about 6oz), 1 venison sausage (about 3oz), 2 leaves lettuce, 3/4 cup brussels sprouts with butter
5oz red wine
Dessert
3oz red wine, 1/3 cup pumpkin ice cream
3 eggs, 1/2 tomato, 1 tbs olive oil, 2 slices bacon, 1 tbs fresh chives
16oz tea
Snack
A few corn tortilla chips (maybe 4)
Water
Lunch
1/2 tomato with olive oil and salt, 3oz flank steak, 2 mini mozz and prosciutto rolls, 1 cup greek vegetable salad
3 spoonfuls of vanilla yogurt with blueberries and coconut flakes
16oz tea
Dinner
3 cup salad with lettuce, cabbage, cukes, tomato, mushrooms, carrots, cheese, and oil and ginger dressings, 1 cuban bleu cheese burger (about 6oz), 1 venison sausage (about 3oz), 2 leaves lettuce, 3/4 cup brussels sprouts with butter
5oz red wine
Dessert
3oz red wine, 1/3 cup pumpkin ice cream
Saturday, September 3, 2011
Day 245, Food
Breakfast
2 eggs, 1 egg white, 1 small banana, 1/4 avocado
16oz tea
Snack
A few grapes, some blackberries
About 8 corn chips, 2 tbs cheese spread, 1 tbs jam
1 pear, 2oz Brazil nuts
Lunch
5oz flank steak, 1 mini mozz and prosciutto roll, 1 cup broccoli salad
4 bites of vanilla yogurt with blueberries, strawberries, banana, and coconut (ate mostly the fruit)
Water
Dinner
1/3 cup shrimp salad
1 nectarine, 6oz greek yogurt, 2oz sliced almonds and sunflower seeds
A bunch of celery and 2 tbs almond butter
5oz Chardonnay
2 eggs, 1 egg white, 1 small banana, 1/4 avocado
16oz tea
Snack
A few grapes, some blackberries
About 8 corn chips, 2 tbs cheese spread, 1 tbs jam
1 pear, 2oz Brazil nuts
Lunch
5oz flank steak, 1 mini mozz and prosciutto roll, 1 cup broccoli salad
4 bites of vanilla yogurt with blueberries, strawberries, banana, and coconut (ate mostly the fruit)
Water
Dinner
1/3 cup shrimp salad
1 nectarine, 6oz greek yogurt, 2oz sliced almonds and sunflower seeds
A bunch of celery and 2 tbs almond butter
5oz Chardonnay
Day 244, Food
Breakfast
3 eggs, 1 eggplant, 1 tbs olive oil, basil, parm cheese, 1/4 avocado
16oz tea
Snack
1 apple, 2oz Brazil nuts
Water
Lunch
5oz sweet curry Indian chicken, 1/4 cup harvest slaw, 1/3 cup sweet potato salad, 1 peach
Water
2 bites of vanilla yogurt with blueberries, strawberries, banana, and coconut
Dinner
4 piece of fried tofu with a sweet chili sauce
8oz pesto salmon with 1 cup broccoli, 3 boiled new potatoes, 1 tbs butter
Watermelon martini
Friday, September 2, 2011
Day 243, Food
Breakfast
3 extra large eggs, 2 slices bacon, 1 tomato, 1 scallion, 1 tbs olive oil, 1 tbs parm cheese
16oz tea
Snack
2/3 banana, 1/2 cup greek yogurt, 1 1/2oz toasted nuts
Water
A few craisins, peanuts, and chocolate covered raisins. Maybe 2 tbs in total
Lunch
1 cup sauteed swiss chard with oil, almonds, and craisins, 14 curry shrimp
2 tbs peach cheesecake
16oz tea
Dinner
6oz sweet curry chicken, 1/3 cup sweet potato salad, 1/3 cup harvest slaw, 1/3 cup white rice
5oz white wine
Dessert
2/3 cup pumpkin ice cream, 5oz red wine
3 extra large eggs, 2 slices bacon, 1 tomato, 1 scallion, 1 tbs olive oil, 1 tbs parm cheese
16oz tea
Snack
2/3 banana, 1/2 cup greek yogurt, 1 1/2oz toasted nuts
Water
A few craisins, peanuts, and chocolate covered raisins. Maybe 2 tbs in total
Lunch
1 cup sauteed swiss chard with oil, almonds, and craisins, 14 curry shrimp
2 tbs peach cheesecake
16oz tea
Dinner
6oz sweet curry chicken, 1/3 cup sweet potato salad, 1/3 cup harvest slaw, 1/3 cup white rice
5oz white wine
Dessert
2/3 cup pumpkin ice cream, 5oz red wine
Thursday, September 1, 2011
Day 243, Activity
5:30am Class
Strength: Sumo deadlift high pull 1RM
45x5, 65x3, 85x3ish, 95xF(3 times)...90=1RM
Need to open hips on SDHP. Do a sumo deadlift first if needed to get mind around opening hips.
WOD: "Push Up Bookends"
For time:
-30 Push ups
-10 Box jumps
-10 Cleans
-10 Box jumps
-10 Jerks
-10 Box jumps
-10 Clean and jerks
-10 Box jumps
-10 Jerks
-10 Box jumps
-10 Cleans
-30 Push ups
Weight/Specs: 75#, 20"
Result: 11:17
Notes: Go push ups, go push ups, go! Ha actually felt really good on them. Remember to catch clean in a front rack (butt back) position then stand. And on jerk only split if going to go down lower on the catch.
Strength: Sumo deadlift high pull 1RM
45x5, 65x3, 85x3ish, 95xF(3 times)...90=1RM
Need to open hips on SDHP. Do a sumo deadlift first if needed to get mind around opening hips.
WOD: "Push Up Bookends"
For time:
-30 Push ups
-10 Box jumps
-10 Cleans
-10 Box jumps
-10 Jerks
-10 Box jumps
-10 Clean and jerks
-10 Box jumps
-10 Jerks
-10 Box jumps
-10 Cleans
-30 Push ups
Weight/Specs: 75#, 20"
Result: 11:17
Notes: Go push ups, go push ups, go! Ha actually felt really good on them. Remember to catch clean in a front rack (butt back) position then stand. And on jerk only split if going to go down lower on the catch.
Wednesday, August 31, 2011
Day 242, Food
Breakfast
2 extra large eggs, 2 slices bacon, 1 small eggplant, 1 tbs olive oil, 1 scallion, 1 tbs chopped fresh basil, 1/4 cup colby jack cheese
16oz tea
Snack
2/3 banana, 1/2 cup greek yogurt, 2oz walnuts
Water
Lunch
1 cup sauteed swiss chard with oil, almonds, and craisins
1 cup ground grass fed beef with cauliflower, onion, garlic, tomatoes, and carrots
Water
2 tbs creme brulee
Snack
Espresso with creamer, a few grapes, about 10 corn "puffed" chips, white cheddar flavor
Dinner
14 shrimp with curry seasoning sauteed in olive oil, 3 cup salad of lettuce and dandelion greens, 6 sauteed cherry tomatoes, 1 tbs olive oil dressing, 1 tbs grated parm cheese
Water
Dessert
4 celery sticks (thin), 1 carrot, 1 tbs almond butter, 1 tbs sunflower seed butter
2 extra large eggs, 2 slices bacon, 1 small eggplant, 1 tbs olive oil, 1 scallion, 1 tbs chopped fresh basil, 1/4 cup colby jack cheese
16oz tea
Snack
2/3 banana, 1/2 cup greek yogurt, 2oz walnuts
Water
Lunch
1 cup sauteed swiss chard with oil, almonds, and craisins
1 cup ground grass fed beef with cauliflower, onion, garlic, tomatoes, and carrots
Water
2 tbs creme brulee
Snack
Espresso with creamer, a few grapes, about 10 corn "puffed" chips, white cheddar flavor
Dinner
14 shrimp with curry seasoning sauteed in olive oil, 3 cup salad of lettuce and dandelion greens, 6 sauteed cherry tomatoes, 1 tbs olive oil dressing, 1 tbs grated parm cheese
Water
Dessert
4 celery sticks (thin), 1 carrot, 1 tbs almond butter, 1 tbs sunflower seed butter
Day 241, Food
Snack
16oz tea
1 banana, 6oz cottage cheese, 1/4 cup toasted sunflower seeds
1 carrot stick, 1/2 tbs almond butter
Water
Dinner
16oz Spaten lager
1 cup salad with cukes and carrots, 4 sliced tomato, 2 tbs oil
5oz grilled chicken breast with 2 slices bacon, cheddar cheese, 2 tbs guac, and 1 tbs BBQ sauce
1 steak fry
Snack
10 blue corn tortilla chips, 1 1/2 tbs almond butter
Water
Tuesday, August 30, 2011
Day 240, Activity
5pm Class
Strength: Back squat 1RM
95x5, 115x3, 135x1, 145x1, 155x1, 165xF, 160xF.. 155 new 1RM
WOD: "Running Jackie"
For time:
- 1 mile run
- 50 thruters
- 30 pull ups
Weight/Specs: 30#, purple band
Result: 13:03
Notes: Ran in 7:17; felt good all in all. Pull ups are getting a little better; glad we are working on them more.
Cash out: Tabata push ups
Losest score: 4
15/12/8/6/6/5/4 (grr...haha!)
Strength: Back squat 1RM
95x5, 115x3, 135x1, 145x1, 155x1, 165xF, 160xF.. 155 new 1RM
WOD: "Running Jackie"
For time:
- 1 mile run
- 50 thruters
- 30 pull ups
Weight/Specs: 30#, purple band
Result: 13:03
Notes: Ran in 7:17; felt good all in all. Pull ups are getting a little better; glad we are working on them more.
Cash out: Tabata push ups
Losest score: 4
15/12/8/6/6/5/4 (grr...haha!)
Day 240, Food
Breakfast
3 eggs, 1 small eggplant, 1 tbs olive oil, 1 1/2 sliced bacon, 2 tbs parm cheese
16oz tea
Snack
8 coconut M&Ms
1 peach, 3oz mixed toasted nuts, 1/3 cup greek yogurt
Water
Lunch
4 cups mixed lettuce and dandelion greens, 3/4 cup grass feed ground beef with cauliflower, onions, garlic, carrots, and tomatoes, 1/2 cup pulled pork, 2 cups green beans with almonds, craisins, and oil dressing
Water
Dinner
PF Changs- 3 chicken lettuce wraps (about 1/2 cup each), 1 wonton, close to 3 cups of beef and broccoli, about 2 tbs white rice
7ish oz Barbera wine (lush red, very good!)
3 eggs, 1 small eggplant, 1 tbs olive oil, 1 1/2 sliced bacon, 2 tbs parm cheese
16oz tea
Snack
8 coconut M&Ms
1 peach, 3oz mixed toasted nuts, 1/3 cup greek yogurt
Water
Lunch
4 cups mixed lettuce and dandelion greens, 3/4 cup grass feed ground beef with cauliflower, onions, garlic, carrots, and tomatoes, 1/2 cup pulled pork, 2 cups green beans with almonds, craisins, and oil dressing
Water
Dinner
PF Changs- 3 chicken lettuce wraps (about 1/2 cup each), 1 wonton, close to 3 cups of beef and broccoli, about 2 tbs white rice
7ish oz Barbera wine (lush red, very good!)
Day 239, Food
Breakfast
3 eggs, 2 tbs milk, 1/2 andoulie sausage, 1/4 avocado, 1/4 cup mozz cheese, 1 tbs olive oil
16oz pumpkin spice tea
Lunch
1 cup salad with lettuce and carrots, 2/3 cup teriyaki duck salad, 1 peach
Water
Dinner
LongHorn Steakhouse- 2 cup salad with lettuce, carrots, tomatoes, cukes, cheese, and oil dressing, 6oz grilled trout with shrimp and lobster cream sauce, 1 sweet potato with butter and a little bit of cinnamon sugar
10oz Sierra Nevada draft
Dessert
2/3 cup Gadzooks Blanc ice cream :)
3 eggs, 2 tbs milk, 1/2 andoulie sausage, 1/4 avocado, 1/4 cup mozz cheese, 1 tbs olive oil
16oz pumpkin spice tea
Lunch
1 cup salad with lettuce and carrots, 2/3 cup teriyaki duck salad, 1 peach
Water
Dinner
LongHorn Steakhouse- 2 cup salad with lettuce, carrots, tomatoes, cukes, cheese, and oil dressing, 6oz grilled trout with shrimp and lobster cream sauce, 1 sweet potato with butter and a little bit of cinnamon sugar
10oz Sierra Nevada draft
Dessert
2/3 cup Gadzooks Blanc ice cream :)
Day 238, Food
Breakfast
3 eggs, 1/2 tomato, 2 small scallions, 1 tbs olive oil, 2 tbs mozz cheese
16oz tea
Snack
1 peach, 6oz greek yogurt, 2oz mixed nuts
16oz tea
Espresso with creamer
2 homemade potato chips
Some berries
Lunch
1/2 cup artichoke salad, 1 stuffed pepper, 1 cup new potatoes with mushroom ragu
Water
Dinner
1 cup teriyaki duck salad, 1 sweet potato with 1 tbs butter, 1 ear sweet corn with butter
5oz red wine
Dessert
1 coconut cupcake with whipped icing
5oz red wine
3 eggs, 1/2 tomato, 2 small scallions, 1 tbs olive oil, 2 tbs mozz cheese
16oz tea
Snack
1 peach, 6oz greek yogurt, 2oz mixed nuts
16oz tea
Espresso with creamer
2 homemade potato chips
Some berries
Lunch
1/2 cup artichoke salad, 1 stuffed pepper, 1 cup new potatoes with mushroom ragu
Water
Dinner
1 cup teriyaki duck salad, 1 sweet potato with 1 tbs butter, 1 ear sweet corn with butter
5oz red wine
Dessert
1 coconut cupcake with whipped icing
5oz red wine
Saturday, August 27, 2011
Day 237, Activity
8am
Ran 14 miles at Peace Valley Park. More details to come :)
Hokayyy, here's the down and dirty!
2:14:45. Avg pace 9:37
First 7 miles- 66:31
Second 7- 68:13
13.1 miles- 2:06:44
Heck yea, dawg :)
Andddd I used dates and apricots for fuel. 5 dates at 6 miles and 6 apricots at 11.4 miles. Totally had no digestion issues. I liked the dates more than the apricots.
Anddd I ran in my Brooks, and still felt great!
Ran 14 miles at Peace Valley Park. More details to come :)
Hokayyy, here's the down and dirty!
2:14:45. Avg pace 9:37
First 7 miles- 66:31
Second 7- 68:13
13.1 miles- 2:06:44
Heck yea, dawg :)
Andddd I used dates and apricots for fuel. 5 dates at 6 miles and 6 apricots at 11.4 miles. Totally had no digestion issues. I liked the dates more than the apricots.
Anddd I ran in my Brooks, and still felt great!
Day 237, Food
Breakfast
1/4 cup tres leches coconut bread, 3 eggs, 1/4 cup roasted corn salad, 1 tbs butter
16oz tea
Run
5 dates, 6 dried apriots
Water
Post Run
1 protein shake, 1/4 cup almonds, 10 cherry tomatoes
Water
Snack
1 banana, 6oz cottage cheese, 1/4 cup toasted walnuts
1 cup grapes
Water
Lunch
6oz filet wrapped in bacon with 1/4 cup mushroom ragu, 1 1/2 cup green beans with almonds and craisins in an oil dressing, 1/2 of a pecan chocolate bar (just the sugary topping, ha!)
Water
Snack
Swipe of ice cream (less than 1 tbs)
7oz wine (mixed varieties)
1/4 cup tres leches coconut bread
1/4 cup tres leches coconut bread, 3 eggs, 1/4 cup roasted corn salad, 1 tbs butter
16oz tea
Run
5 dates, 6 dried apriots
Water
Post Run
1 protein shake, 1/4 cup almonds, 10 cherry tomatoes
Water
Snack
1 banana, 6oz cottage cheese, 1/4 cup toasted walnuts
1 cup grapes
Water
Lunch
6oz filet wrapped in bacon with 1/4 cup mushroom ragu, 1 1/2 cup green beans with almonds and craisins in an oil dressing, 1/2 of a pecan chocolate bar (just the sugary topping, ha!)
Water
Snack
Swipe of ice cream (less than 1 tbs)
7oz wine (mixed varieties)
1/4 cup tres leches coconut bread
Friday, August 26, 2011
Day 236, Activity
6pm Class
Strength: Push press 1RM
45x5, 65x3, 75x2, 85x1, 95x1, 105x1, 115x1, 120x1RM
WOD: 10 min AMRAP
-3 burpees
-5 hang clean
-7 push press
-9 back squat
-11 pull ups
Weight/Specs: 65# all weights, purple band
Result: 3 3/5/7/9/8
Notes: Awesome motivation from Miss Kitty and Jamie! Upper body was still hurting from Monday, but felt better after this WOD. Pull ups were my weak link. Didn't but the bar down on the lifts and that really helped.
Strength: Push press 1RM
45x5, 65x3, 75x2, 85x1, 95x1, 105x1, 115x1, 120x1RM
WOD: 10 min AMRAP
-3 burpees
-5 hang clean
-7 push press
-9 back squat
-11 pull ups
Weight/Specs: 65# all weights, purple band
Result: 3 3/5/7/9/8
Notes: Awesome motivation from Miss Kitty and Jamie! Upper body was still hurting from Monday, but felt better after this WOD. Pull ups were my weak link. Didn't but the bar down on the lifts and that really helped.
Day 236, Food
Breakfast
3 eggs, 1/2 tomato, 2 tbs chopped fresh basil, 1 scallion, 1 tbs olive oil, 1/4 cup mozz cheese
16oz tea
Snack
1 banana, 6oz greek yogurt, 3oz toasted nuts (walnuts, pecans, almond, & coconut)
10oz tea
Lunch
3 cups salad with 1/2 cucumber, 10 cherry tomatoes, 1 mini stuffed pepper (without the pepper..), 4oz stuffed pork, 1/3 cup gravy
Water
Dinner
1 carrot stick, 1 tbs almond butter
8oz peppercorn crusted filet wrapped in bacon with a mushroom ragu, 1 cup green beans with almonds, craisins, and garlic infused oil, 1/2 cup roasted new potatoes with garlic and rosemary
7oz red wine
Dessert
1 coconut cupcake with whipped cream icing
3 eggs, 1/2 tomato, 2 tbs chopped fresh basil, 1 scallion, 1 tbs olive oil, 1/4 cup mozz cheese
16oz tea
Snack
1 banana, 6oz greek yogurt, 3oz toasted nuts (walnuts, pecans, almond, & coconut)
10oz tea
Lunch
3 cups salad with 1/2 cucumber, 10 cherry tomatoes, 1 mini stuffed pepper (without the pepper..), 4oz stuffed pork, 1/3 cup gravy
Water
Dinner
1 carrot stick, 1 tbs almond butter
8oz peppercorn crusted filet wrapped in bacon with a mushroom ragu, 1 cup green beans with almonds, craisins, and garlic infused oil, 1/2 cup roasted new potatoes with garlic and rosemary
7oz red wine
Dessert
1 coconut cupcake with whipped cream icing
Thursday, August 25, 2011
Day 234 & 235, Food
Breakfast
IHOP- 2 eggs over medium, 3 strips of bacon, 2 and a half pork sausages, 1 crepes with cinnamon topping and whipped cream. 16 ounces tea
lunch :-)
1 scoop almond joy ice cream
Water
Snack
1 carrot stick and 1 tablespoon almond butter
some cauliflower, water
dinner
3 cups salad with carrots, cucumber, onions, radishes, cheddar cheese, olive oil, and italian seasoning
1 stuffed pepper (stuffed with beef, bacon, onion and garlic, cauliflower, carrots and chopped tomato
2 thirds of a cup of sweet potato salad
5 ounces red wine
snack
8 coconut m&ms
quarter cup banana chips and 1 tablespoon cashew butter
Water
Breakfast
Notmeal with 3 eggs, 1 banana, half cup total walnuts, pecans, and flax seed meal, 1 and a half tablespoon almond butter 2 tablespoons milk
6 ounces chai tea
snack
1 apple, 8 brazil nuts
lunch
3 cups salad, with cucumbers, tomatoes, half a white peach, sliced almonds, craisins, oil, feta cheese, and 5 ounces chicken
half a large macaroon cookie
water
dinner
1oz cashews, 2oz hard cheese
3 cups salad with celery, cucumbers, tomatoes, and radishes, 1 cup chicken paprikas, 1 tbs turkey chili, 1 ear sweet corn with butter
1 coconut cupcake with whipped cream icing
Tuesday, August 23, 2011
Day 233, Activity
5pm Class
Strength: Back with box week 4
55x5, 70x5, 80x5
**Remember wider stance!
WOD: "1/2 Murph"
For time:
- 800m Run
- 50 Pull ups
- 100 Push ups
- 150 Air squats
- 800m Run
Specs: Purple band
Result: 23:01
Notes: Could do interior work in any fashion wished.. I tried to get as many push ups out of the way in the firsts shot. Pull ups were tough (I think b/c we haven't been doing them as much lately) but not unbearable. Run at the end was still quick. Spent about 8 1/2 minutes total running. My "Cindy" is usually about 15 full rounds plus some. In that sense I think I could have done a bit better.
Strength: Back with box week 4
55x5, 70x5, 80x5
**Remember wider stance!
WOD: "1/2 Murph"
For time:
- 800m Run
- 50 Pull ups
- 100 Push ups
- 150 Air squats
- 800m Run
Specs: Purple band
Result: 23:01
Notes: Could do interior work in any fashion wished.. I tried to get as many push ups out of the way in the firsts shot. Pull ups were tough (I think b/c we haven't been doing them as much lately) but not unbearable. Run at the end was still quick. Spent about 8 1/2 minutes total running. My "Cindy" is usually about 15 full rounds plus some. In that sense I think I could have done a bit better.
Day 233, Food
Breakfast
Omelet with eggs, mushrooms, spinach, bacon, cheddar cheese, and guacamole
16oz green tea
Snack
1 granny smith apple, 2oz roasted walnuts
Water
1/2 cup mixed salad with peaches and walnuts, 1 sliced of tomato topped with fresh mozz and pesto, 1 1/2oz balsamic chicken breast with olive tampenede, 1 tbs roasted corn salad
Lunch
5oz chicken breast, 1 1/2 cup roasted beets, potatoes, and onions
Water
Post WOD
1 1/2oz mixed nuts, 1 string cheese
Water
Green beans and tomatoes... (CSA u-pick :)
Dinner
8oz flank steak, 1/4 cup roasted corn salad (heated with butter), 6 small grilled tomatillos, 2 slices tomato topped with fresh mozz and pesto
5oz Merlot
Dessert
1/2 cup Gadzooks Blanc ice cream :)
Omelet with eggs, mushrooms, spinach, bacon, cheddar cheese, and guacamole
16oz green tea
Snack
1 granny smith apple, 2oz roasted walnuts
Water
1/2 cup mixed salad with peaches and walnuts, 1 sliced of tomato topped with fresh mozz and pesto, 1 1/2oz balsamic chicken breast with olive tampenede, 1 tbs roasted corn salad
Lunch
5oz chicken breast, 1 1/2 cup roasted beets, potatoes, and onions
Water
Post WOD
1 1/2oz mixed nuts, 1 string cheese
Water
Green beans and tomatoes... (CSA u-pick :)
Dinner
8oz flank steak, 1/4 cup roasted corn salad (heated with butter), 6 small grilled tomatillos, 2 slices tomato topped with fresh mozz and pesto
5oz Merlot
Dessert
1/2 cup Gadzooks Blanc ice cream :)
Monday, August 22, 2011
Day 232, Food
Breakfast
3 eggs, 2 slices bacon, 1 small zucchini, 1 tbs olive oil, 1/4 cup cheddar cheese, 1 scallion
16oz tea
Lunch
5oz grilled chicken tenderloins, 1 1/2 cup roasted beets, potatoes, and onion, 1/3 cup cappuccino chocolate mousse
Water
Snack
Grapes, 1 potato chip, dip of Asian BBQ sauce, dip of roasted garlic onion jam
Dinner
2oz spicy pork, 4oz stuffed pork with gravy, 2/3 cup artichoke salad, 2/3 cup sweet potato salad
5oz red wine
Dessert
1/3 cup no bake blueberry cheesecake, 6 coconut m&ms, 1/4 cup banana chips, 1 tbs cashew butter, 3oz red wine
3 eggs, 2 slices bacon, 1 small zucchini, 1 tbs olive oil, 1/4 cup cheddar cheese, 1 scallion
16oz tea
Lunch
5oz grilled chicken tenderloins, 1 1/2 cup roasted beets, potatoes, and onion, 1/3 cup cappuccino chocolate mousse
Water
Snack
Grapes, 1 potato chip, dip of Asian BBQ sauce, dip of roasted garlic onion jam
Dinner
2oz spicy pork, 4oz stuffed pork with gravy, 2/3 cup artichoke salad, 2/3 cup sweet potato salad
5oz red wine
Dessert
1/3 cup no bake blueberry cheesecake, 6 coconut m&ms, 1/4 cup banana chips, 1 tbs cashew butter, 3oz red wine
Sunday, August 21, 2011
Day 231, Food
Breakfast
3 eggs, 1 peach
16oz tea
Snack
10oz black coffee
1/3 cup banana chips, 2 tbs peanut butter
1 plum
About 5 slices watermelon
Water
Lunch
1 1/2 cup roasted potatoes with butter and garlic
1 cup pulled pork BBQ
Lil sliver of walnut brittle (delish!)
Water (like, lots of water)
Dinner
5oz chicken breast, 2/3 cup rice-a-roni
8oz black coffee with cinnamon
3 eggs, 1 peach
16oz tea
Snack
10oz black coffee
1/3 cup banana chips, 2 tbs peanut butter
1 plum
About 5 slices watermelon
Water
Lunch
1 1/2 cup roasted potatoes with butter and garlic
1 cup pulled pork BBQ
Lil sliver of walnut brittle (delish!)
Water (like, lots of water)
Dinner
5oz chicken breast, 2/3 cup rice-a-roni
8oz black coffee with cinnamon
Day 230, Food
Breakfast
3 eggs, 1 zucchini, 1 tbs olive oil, 1 scallion, 1/4 cup cheddar
16oz tea
4 brazil nuts
Snack (lunch/dinner.. aka the rest of the day)
1/2 cup greek yogurt, 1 banana, 2 tbs sliced almonds
Water
1oz walnuts
Assortment of berries and tomatoes (about 1 1/2 cup total)
Maybe 10 homemade potato chips, 1oz cup pulled pork
1 sliced tomato with 1 tbs olive oil, 1/2 cucumber, 5oz grilled chicken tenderloin
5oz Merlot
1 carrot stick, 1 tbs almond butter
Waterrr
Handful raisins, 10 baby carrots
3 eggs, 1 zucchini, 1 tbs olive oil, 1 scallion, 1/4 cup cheddar
16oz tea
4 brazil nuts
Snack (lunch/dinner.. aka the rest of the day)
1/2 cup greek yogurt, 1 banana, 2 tbs sliced almonds
Water
1oz walnuts
Assortment of berries and tomatoes (about 1 1/2 cup total)
Maybe 10 homemade potato chips, 1oz cup pulled pork
1 sliced tomato with 1 tbs olive oil, 1/2 cucumber, 5oz grilled chicken tenderloin
5oz Merlot
1 carrot stick, 1 tbs almond butter
Waterrr
Handful raisins, 10 baby carrots
Friday, August 19, 2011
Day 229, Food
Breakfast
3 eggs, 1 tomato, 1 scallion, 1 tbs olive oil, dried basil, 1/4 cup mozz cheese, 1/4 avocado
12oz tea
Lunch
3oz burger, 1 hot dog, 1 1/2 cup roasted beets, potatoes, and onions, 1 1/2 cups fried almond crusted okra
Water
Dinner
1 grilled (small) chicken thigh and drumstick, with skin, 1 ear of corn, 2/3 cup parsley mashed potatoes, 1 tbs butter, 2 tbs cranberry sauce, 8oz milk
Snack
12 fresh roasted peanuts
1 carrot stick, 1 tbs almond butter
6 blue corn tortilla chips, 1 tbs almond butter
3 eggs, 1 tomato, 1 scallion, 1 tbs olive oil, dried basil, 1/4 cup mozz cheese, 1/4 avocado
12oz tea
Lunch
3oz burger, 1 hot dog, 1 1/2 cup roasted beets, potatoes, and onions, 1 1/2 cups fried almond crusted okra
Water
Dinner
1 grilled (small) chicken thigh and drumstick, with skin, 1 ear of corn, 2/3 cup parsley mashed potatoes, 1 tbs butter, 2 tbs cranberry sauce, 8oz milk
Snack
12 fresh roasted peanuts
1 carrot stick, 1 tbs almond butter
6 blue corn tortilla chips, 1 tbs almond butter
Thursday, August 18, 2011
Day 229, Activity
6am Class
Strength: Strict press week 4
30x5, 40x5, 45x5
WOD: "Fight Gone Bad"
3 Rounds, 1 min @ each station
- Wallball
- Sumo deadlift high pull
- Box jump
- Strict press
- Row
Weight/Specs: 14#, 55#, 20", 55#
Result: 80/72/70= 242
Notes: Started with box jump; first round switched SDHP and strict press. All in all felt great; not at all like a 15 min work out. But I was certainly deadddd at the end. Just tried to keep as steady a pace as possible. Wallball and sumos were the toughest for me
Strength: Strict press week 4
30x5, 40x5, 45x5
WOD: "Fight Gone Bad"
3 Rounds, 1 min @ each station
- Wallball
- Sumo deadlift high pull
- Box jump
- Strict press
- Row
Weight/Specs: 14#, 55#, 20", 55#
Result: 80/72/70= 242
Notes: Started with box jump; first round switched SDHP and strict press. All in all felt great; not at all like a 15 min work out. But I was certainly deadddd at the end. Just tried to keep as steady a pace as possible. Wallball and sumos were the toughest for me
Day 228, Food
Breakfast
3 eggs, 1 small zucchini, 1 scallion, 1 tbs olive oil, 1/4 cup cheddar cheese, 1/4 avocado
16oz tea
Lunch
3oz burger, 1 hot dog, 1 1/2 cup fried almond coated okra, 1 1/2 cup roasted beets, new potatoes, and onions
Water
Snack
1 banana, 6oz greek yogurt, 3oz pecans
Water
Dinner
1 1/2 cups chicken, zucchini, and onion stir fry with soy sauce, 2 leaves iceberg lettuce, 1 tbs cooked basmati rice, 8oz red wine, 1 almond-cherry cookie
3 eggs, 1 small zucchini, 1 scallion, 1 tbs olive oil, 1/4 cup cheddar cheese, 1/4 avocado
16oz tea
Lunch
3oz burger, 1 hot dog, 1 1/2 cup fried almond coated okra, 1 1/2 cup roasted beets, new potatoes, and onions
Water
Snack
1 banana, 6oz greek yogurt, 3oz pecans
Water
Dinner
1 1/2 cups chicken, zucchini, and onion stir fry with soy sauce, 2 leaves iceberg lettuce, 1 tbs cooked basmati rice, 8oz red wine, 1 almond-cherry cookie
Tuesday, August 16, 2011
Day 227, Food
Brunch
3 egg omelet with mushrooms, spinach, and mozz cheese, 2 1/2 slices pork roll, 1/2 cup fruit (pineapple and apples)
16oz tea
Snack
Ice cream- 1 scoop "Elvis" (chocolate peanut butter banana) and 1 scoop butter pecan
Dinner
4 cup salad with 1/2 large cucumber, 1/2 cup grape tomatoes, 8oz chicken breast, 2 tbs BBQ sauce, 1/4 avocado, 1 tbs olive oil, 1 sausage link, 1/4 cup butter steamed zucchini
6 banana chips and 1/2 tbs cashew butter
Dessert
4oz white wine
3 tbs Tres Leches
1/4 cup banana chips, 1 1/2 tbs cashew butter
3 egg omelet with mushrooms, spinach, and mozz cheese, 2 1/2 slices pork roll, 1/2 cup fruit (pineapple and apples)
16oz tea
Snack
Ice cream- 1 scoop "Elvis" (chocolate peanut butter banana) and 1 scoop butter pecan
Dinner
4 cup salad with 1/2 large cucumber, 1/2 cup grape tomatoes, 8oz chicken breast, 2 tbs BBQ sauce, 1/4 avocado, 1 tbs olive oil, 1 sausage link, 1/4 cup butter steamed zucchini
6 banana chips and 1/2 tbs cashew butter
Dessert
4oz white wine
3 tbs Tres Leches
1/4 cup banana chips, 1 1/2 tbs cashew butter
Day 226, Activity
5pm Class
Strength: Back squat with box week 3
105x5, 115x3, 125x3
WOD: 15 min AMRAP Ladder 3,6,9,etc...
- Push ups (new standard)
- Box jumps
- Straight leg sit up
- Squat cleans
Weight/specs: 20", 50#
Result: 15 18/18/18/10
Notes: All around good workout. Sweat my buns off! Squat cleans def got difficult. Straight leg sit ups were a nice "break" from the rest!
Strength: Back squat with box week 3
105x5, 115x3, 125x3
WOD: 15 min AMRAP Ladder 3,6,9,etc...
- Push ups (new standard)
- Box jumps
- Straight leg sit up
- Squat cleans
Weight/specs: 20", 50#
Result: 15 18/18/18/10
Notes: All around good workout. Sweat my buns off! Squat cleans def got difficult. Straight leg sit ups were a nice "break" from the rest!
Day 226, Food
Breakfast
3 eggs, 1 zucchini, 1 scallion, 1/4 cup cheddar, 1/4 avocado, 1 tbs olive oil
16oz tea
Snack
2 homemade potato chips, 1 tbs guac, 1 spoonful mashed potatoes
Water
Lunch
5oz stuffed salmon, 2 cups broccoli salad
Water
Pre WOD
1/2 banana, 1 tbs almond butter
Post WOD
1/2 banana, 2oz mixed nuts
Water
Dinner
5oz red wine, 6oz grassfed beef burger, 3 grilled marinated tomatillos, 1 cup almond-crusted fried okra
3 eggs, 1 zucchini, 1 scallion, 1/4 cup cheddar, 1/4 avocado, 1 tbs olive oil
16oz tea
Snack
2 homemade potato chips, 1 tbs guac, 1 spoonful mashed potatoes
Water
Lunch
5oz stuffed salmon, 2 cups broccoli salad
Water
Pre WOD
1/2 banana, 1 tbs almond butter
Post WOD
1/2 banana, 2oz mixed nuts
Water
Dinner
5oz red wine, 6oz grassfed beef burger, 3 grilled marinated tomatillos, 1 cup almond-crusted fried okra
Monday, August 15, 2011
Day 225, Food
Breakfast
1/2 mango, 6oz greek yogurt (some 0% and some 10% fat), 2 tbs walnuts
16oz tea
Lunch
3 eggs, 1/2 cup ricotta cheese, 1/2 sliced cuke, 1 sliced tomato, 4 tbs avocado
Water
Dinner
About 10 sweet potato wedges with maple glaze dipping sauce
3 cups spring mix salad with oil and grated parm
2 blackened jumbo shrimp, 5oz seared grouper, 1 cup sauteed veggies, 3oz new york strip steak, 1/4 cup mushrooms
5oz Pinot Noir
Dessert
about 2oz Gluten Free Tres-Leches (DELISH!)
1/2 mango, 6oz greek yogurt (some 0% and some 10% fat), 2 tbs walnuts
16oz tea
Lunch
3 eggs, 1/2 cup ricotta cheese, 1/2 sliced cuke, 1 sliced tomato, 4 tbs avocado
Water
Dinner
About 10 sweet potato wedges with maple glaze dipping sauce
3 cups spring mix salad with oil and grated parm
2 blackened jumbo shrimp, 5oz seared grouper, 1 cup sauteed veggies, 3oz new york strip steak, 1/4 cup mushrooms
5oz Pinot Noir
Dessert
about 2oz Gluten Free Tres-Leches (DELISH!)
Sunday, August 14, 2011
Day 224, Activity
8am
Run 12 miles around Peace Valley Park; 1:54:27
Second half was 1 min quicker than first :)
Avg pace around 9:30
Ran in my Brooks, and NO issues with knees and hips :) :) :)
Run 12 miles around Peace Valley Park; 1:54:27
Second half was 1 min quicker than first :)
Avg pace around 9:30
Ran in my Brooks, and NO issues with knees and hips :) :) :)
Day 224, Food
Breakfast
3 eggs, 2/3 medium tomato, 1 cup spinach, 1 scallion, 1/4 cup mozz cheese, 2 tbs avocado
16oz green tea
During Run
1 chocolate power gel
Post Run
1 peach, 2oz mixed nuts, 1 protein shake
Waterrrrrr
Lunch
1/2 golden delicious apple
2 cups tomato basil chicken thigh soup
A few homemade potato chips, 2 tbs assorted jams and chutneys
Water
Snack
1/2 mango, 6oz greek yogurt (part 0% fat, part 10% fat..) 2oz pecans
Coffee
Dinner
1/2 medium sweet potato, steamed veggies (carrots, broccoli, and peppers) in a herb butter sauce, 2/3 cup Perdue shortcuts chicken (about 2 servings), 1/2 tbs butter
8oz white wine
3 eggs, 2/3 medium tomato, 1 cup spinach, 1 scallion, 1/4 cup mozz cheese, 2 tbs avocado
16oz green tea
During Run
1 chocolate power gel
Post Run
1 peach, 2oz mixed nuts, 1 protein shake
Waterrrrrr
Lunch
1/2 golden delicious apple
2 cups tomato basil chicken thigh soup
A few homemade potato chips, 2 tbs assorted jams and chutneys
Water
Snack
1/2 mango, 6oz greek yogurt (part 0% fat, part 10% fat..) 2oz pecans
Coffee
Dinner
1/2 medium sweet potato, steamed veggies (carrots, broccoli, and peppers) in a herb butter sauce, 2/3 cup Perdue shortcuts chicken (about 2 servings), 1/2 tbs butter
8oz white wine
Saturday, August 13, 2011
Day 223, Food
Breakfast
3 eggs, 1/2 medium tomato, 1 cup spinach, 2 tbs fresh chopped basil, 1 tbs olive oil, 1/4 cup mozz cheese, sprinkle of parm, 2 tbs avocado
16oz Green tea
Lunch
2 cups tomato basil and chicken thigh soup
1 homemade potato chip with 1/2 tbs guac
Water
Snack
Bunch of grapes
6 Brazil nuts
Water
Dinner (Surprise Party)
4 glasses Merlot
3oz cheese (mix hard and soft)
3 tbs guac, 1 tbs crab dip, 2 tbs spinach dip, 1 tbs hoagie dip, 1 tbs BBQ chicken dip, 1/2 tbs hummus
3oz seasoned mixed nuts
about 10 rice crackers and 4 tortilla dippers
4 cuke stick pieces and 4 carrot stick pieces
3 slices pineapple, 1 strawberry
8oz pulled pork, 1/3 cup roasted yukon gold potatoes, 1 cup green beans with almonds and craisins in garlic and oil, 1 tortellini in pesto with roasted peppers
"S'More" with 1 marshmallow, 1 mini bar of milk chocolate, and 1 rice cracker
1 nibble of a key lime bar, 2 tbs cake icing, 1 nibble of the cake itself
...Whew! I think that covers it all...
3 eggs, 1/2 medium tomato, 1 cup spinach, 2 tbs fresh chopped basil, 1 tbs olive oil, 1/4 cup mozz cheese, sprinkle of parm, 2 tbs avocado
16oz Green tea
Lunch
2 cups tomato basil and chicken thigh soup
1 homemade potato chip with 1/2 tbs guac
Water
Snack
Bunch of grapes
6 Brazil nuts
Water
Dinner (Surprise Party)
4 glasses Merlot
3oz cheese (mix hard and soft)
3 tbs guac, 1 tbs crab dip, 2 tbs spinach dip, 1 tbs hoagie dip, 1 tbs BBQ chicken dip, 1/2 tbs hummus
3oz seasoned mixed nuts
about 10 rice crackers and 4 tortilla dippers
4 cuke stick pieces and 4 carrot stick pieces
3 slices pineapple, 1 strawberry
8oz pulled pork, 1/3 cup roasted yukon gold potatoes, 1 cup green beans with almonds and craisins in garlic and oil, 1 tortellini in pesto with roasted peppers
"S'More" with 1 marshmallow, 1 mini bar of milk chocolate, and 1 rice cracker
1 nibble of a key lime bar, 2 tbs cake icing, 1 nibble of the cake itself
...Whew! I think that covers it all...
Thursday, August 11, 2011
Day 222, Food
Breakfast
3 eggs, 1/2 medium tomato, 1 cup spinach, 1 1/2 tbs fresh purple basil, 1 tbs olive oil, 1/4 cup mozz cheese, 2 tbs avocado
16oz green tea
Lunch
4 cup salad with lettuce, cukes, tomatoes, and 2 tbs avocado
2 cups tomato basil and chicken (thigh) "soup"
Water
Snack
1/2 strawberry
6 green beans blanched with garlic oil and almond dressing
1/2 mango, 6oz greek yogurt, 2 tbs walnuts
Dinner
8oz ranch steak, 1 bunch swiss chard seared in garlic and oil
6oz Rose Merlot
3 eggs, 1/2 medium tomato, 1 cup spinach, 1 1/2 tbs fresh purple basil, 1 tbs olive oil, 1/4 cup mozz cheese, 2 tbs avocado
16oz green tea
Lunch
4 cup salad with lettuce, cukes, tomatoes, and 2 tbs avocado
2 cups tomato basil and chicken (thigh) "soup"
Water
Snack
1/2 strawberry
6 green beans blanched with garlic oil and almond dressing
1/2 mango, 6oz greek yogurt, 2 tbs walnuts
Dinner
8oz ranch steak, 1 bunch swiss chard seared in garlic and oil
6oz Rose Merlot
Day 222, Activity
6am Class
Strength: Deadlift week 4
65x5, 80x5, 95x5
WOD: For time:
50 Sit ups
25 DB hang cleans
40 Box jumps
20 HSPU
30 Air squats
15 Ring dips
20 KB SDHP
10 Pistols
300 Single Jumps
Weight/Specs: 25#, 20", 45# plate, Purple, 53# KB, 16" box
Result: 16:00
Notes: HSPU was where I started to fall off. Remember to keep a wider stance on SDHP. Work on pistols W/O box.
Strength: Deadlift week 4
65x5, 80x5, 95x5
WOD: For time:
50 Sit ups
25 DB hang cleans
40 Box jumps
20 HSPU
30 Air squats
15 Ring dips
20 KB SDHP
10 Pistols
300 Single Jumps
Weight/Specs: 25#, 20", 45# plate, Purple, 53# KB, 16" box
Result: 16:00
Notes: HSPU was where I started to fall off. Remember to keep a wider stance on SDHP. Work on pistols W/O box.
Day 221, Food
Breakfast
Notmeal with 1 banana, 3 eggs, 1/4 cup each walnuts and pecans, 2 tbs flaxseed, 2 tbs almond butter, 2 tbs milk, spices
16oz tea
Lunch
6oz grilled salmon, 2 tbs avocado, 4 cup salad with lettuce, cukes, and tomatoes
Water
Snack
1/2 mango, 1/2 cup cottage cheese, 12 almonds
Water
Dinner
3oz mini burger, 1 cup summer squash and cheese bake, 1/2 cup of a summer pie- tomatoes, corn, egg, and cheese, 2 pickled beet slices, 1 mini grape leaf wrapped rice, 4 pieces pickled veggies, 1/2 cup harvest slaw, 1/4 cup some kinda slaw...
12oz Pink Lemonade Boones Farm
2 strawberries, 2 raspberries, 10 blueberries
Dessert
Owowcow small sweet honey cream and caramel cashew with sunseed butter sauce (about 1 1/2 cup ice cream and 2 tbs sauce)
Snack
2oz beef stick, 3 carrot pieces, 2 small celery sticks, 1 tbs almond butter
Notmeal with 1 banana, 3 eggs, 1/4 cup each walnuts and pecans, 2 tbs flaxseed, 2 tbs almond butter, 2 tbs milk, spices
16oz tea
Lunch
6oz grilled salmon, 2 tbs avocado, 4 cup salad with lettuce, cukes, and tomatoes
Water
Snack
1/2 mango, 1/2 cup cottage cheese, 12 almonds
Water
Dinner
3oz mini burger, 1 cup summer squash and cheese bake, 1/2 cup of a summer pie- tomatoes, corn, egg, and cheese, 2 pickled beet slices, 1 mini grape leaf wrapped rice, 4 pieces pickled veggies, 1/2 cup harvest slaw, 1/4 cup some kinda slaw...
12oz Pink Lemonade Boones Farm
2 strawberries, 2 raspberries, 10 blueberries
Dessert
Owowcow small sweet honey cream and caramel cashew with sunseed butter sauce (about 1 1/2 cup ice cream and 2 tbs sauce)
Snack
2oz beef stick, 3 carrot pieces, 2 small celery sticks, 1 tbs almond butter
Wednesday, August 10, 2011
Day 220, Food
Breakfast
5 steamed new potatoes, chopped and fried in butter, 3 eggs over easy, 1 1/2 slices bacon
16oz tea
Water
Lunch
1 kiwi, 6oz cottage cheese, 1 tbs sliced almonds, 1 tbs walnuts
Water
Snack
about 15 banana chips, 1 tbs sunseed butter
Chunk of watermelon
8 coconut M&Ms
Dinner
5 leaves lettuce, 1 slice tomato, 1 1/2 tbs avocado, 6oz cheddar and bacon burger, 2/3 beerwurst sausage, 2 BBQ spare ribs, 1 medium sweet potato with 1 tbs butter
6oz red wine
Dessert
1 all-fruit lime ice pop
1/2 tbs cashew butter
5 steamed new potatoes, chopped and fried in butter, 3 eggs over easy, 1 1/2 slices bacon
16oz tea
Water
Lunch
1 kiwi, 6oz cottage cheese, 1 tbs sliced almonds, 1 tbs walnuts
Water
Snack
about 15 banana chips, 1 tbs sunseed butter
Chunk of watermelon
8 coconut M&Ms
Dinner
5 leaves lettuce, 1 slice tomato, 1 1/2 tbs avocado, 6oz cheddar and bacon burger, 2/3 beerwurst sausage, 2 BBQ spare ribs, 1 medium sweet potato with 1 tbs butter
6oz red wine
Dessert
1 all-fruit lime ice pop
1/2 tbs cashew butter
Tuesday, August 9, 2011
Day 220, Activity
6am Class
Strength: Strict press week 3
60x5, 65x3, 70x5
WOD: 10 min AMRAP
Buy In: 800m run
Then AMRAP: 10 ring row
20 Push ups
30 Air squats
Specs: 2' angle
Result: 2 10/19/0
Notes: Ring rows super tough. Push ups were my total weak link. Air squats were good for making up time.
Cash Out: Skin the cat: Betcha workin on hollow rocks will help that.
Strength: Strict press week 3
60x5, 65x3, 70x5
WOD: 10 min AMRAP
Buy In: 800m run
Then AMRAP: 10 ring row
20 Push ups
30 Air squats
Specs: 2' angle
Result: 2 10/19/0
Notes: Ring rows super tough. Push ups were my total weak link. Air squats were good for making up time.
Cash Out: Skin the cat: Betcha workin on hollow rocks will help that.
Monday, August 8, 2011
Day 219, Food
Breakfast
3 eggs, 2 slices bacon, 2/3 cup broccoli, 2 tbs cheddar, 1 tbs olive oil
Small handful blueberries
16oz black tea
Lunch
1 dried apricot, 1 dried mango slice
1 1/2 cup beef and potatoes with onions, garlic, and peppers
Snack
1 kiwi, 6oz ricotta, 2oz pecans
2 chips, 1/2 tbs guac, 1/2 tbs mango salsa
2 cherries
Dinner
1 1/2 cup sweet potato lasagna, 1/2 cup harvest slaw
6oz red wine
Snack
3 carrot stick pieces and 1 tsp sunseed butter
3 eggs, 2 slices bacon, 2/3 cup broccoli, 2 tbs cheddar, 1 tbs olive oil
Small handful blueberries
16oz black tea
Lunch
1 dried apricot, 1 dried mango slice
1 1/2 cup beef and potatoes with onions, garlic, and peppers
Snack
1 kiwi, 6oz ricotta, 2oz pecans
2 chips, 1/2 tbs guac, 1/2 tbs mango salsa
2 cherries
Dinner
1 1/2 cup sweet potato lasagna, 1/2 cup harvest slaw
6oz red wine
Snack
3 carrot stick pieces and 1 tsp sunseed butter
Sunday, August 7, 2011
Day 218, Food
Breakfast
3 eggs, 1/4 cup mozz cheese, 1/2 tbs butter
12oz chai tea
Lunch
2 cups beef and potatoes with onions, garlic, and peppers
Water
Snacks
about 12 grape tomatoes, some blackberries, half a handful of "pea nuts", lil bit of whipped cream, 2 carrot pieces, 2 tsp almond butter, a few swipes of hot pepper peach spread over cream cheese
Water
Dinner
1 Kimmy Shimmy cocktail (malibu, pineapple and mango puree, cranberry juice)
6oz Asian Pear martini
1/2 Black Angus Tartar appetizer (about 2oz tartar, 1/2 a quail egg, and 2 tbs mushrooms in cream sauce
3/4 cup Roasted Corn Chowder soup
Blackened Swordfish with Sweet Potato, Crabmeat, and Collard Greens (about 6oz fish, 2/3 cup sweet potato with crabmeat, and 1/3 cup cooked collards)
Duck Breast with Grit Cake, Grilled Peaches, and Mustard Greens (about 8oz meat, 2 grilled peaches, 1/4 cup grit cake, and 4 leaves of cooked mustard greens)
Dessert
Small vanilla soft serve with Reeses from Rita's.
Thank gosh I don't count calories any more.
HA!
Delish :)
3 eggs, 1/4 cup mozz cheese, 1/2 tbs butter
12oz chai tea
Lunch
2 cups beef and potatoes with onions, garlic, and peppers
Water
Snacks
about 12 grape tomatoes, some blackberries, half a handful of "pea nuts", lil bit of whipped cream, 2 carrot pieces, 2 tsp almond butter, a few swipes of hot pepper peach spread over cream cheese
Water
Dinner
1 Kimmy Shimmy cocktail (malibu, pineapple and mango puree, cranberry juice)
6oz Asian Pear martini
1/2 Black Angus Tartar appetizer (about 2oz tartar, 1/2 a quail egg, and 2 tbs mushrooms in cream sauce
3/4 cup Roasted Corn Chowder soup
Blackened Swordfish with Sweet Potato, Crabmeat, and Collard Greens (about 6oz fish, 2/3 cup sweet potato with crabmeat, and 1/3 cup cooked collards)
Duck Breast with Grit Cake, Grilled Peaches, and Mustard Greens (about 8oz meat, 2 grilled peaches, 1/4 cup grit cake, and 4 leaves of cooked mustard greens)
Dessert
Small vanilla soft serve with Reeses from Rita's.
Thank gosh I don't count calories any more.
HA!
Delish :)
Day 217, Food
Breakfast
3 eggs, 2 slices bacon, 2/3 cup diced sweet potato, 1 tbs snipped chives, 1 tbs olive oil, 1/4 cup cheddar
16oz chai tea
Lunch
2 cups beef and potatoes with onions, garlic, and peppers
1/3 pear
Water
Snack
2 cups harvest slaw, 1 mini wedge pina colada cheesecake
Water
Dinner
Big ol mound of roasted pig, 1 tbs mild BBQ sauce, 2/3 cup potato salad, 1/2 cup coleslaw
1 Bud light lime
About 6 pretzel m&ms, about 6 chips, about 2oz cheese (mixed hard and soft), about 2 tbs taco dip
Snack
A whole lotta tortilla chips... about 24? about 3 tbs cashew butter, 5oz white wine
9 coconut m&ms (where on earth?!? Love them! oops)
3 eggs, 2 slices bacon, 2/3 cup diced sweet potato, 1 tbs snipped chives, 1 tbs olive oil, 1/4 cup cheddar
16oz chai tea
Lunch
2 cups beef and potatoes with onions, garlic, and peppers
1/3 pear
Water
Snack
2 cups harvest slaw, 1 mini wedge pina colada cheesecake
Water
Dinner
Big ol mound of roasted pig, 1 tbs mild BBQ sauce, 2/3 cup potato salad, 1/2 cup coleslaw
1 Bud light lime
About 6 pretzel m&ms, about 6 chips, about 2oz cheese (mixed hard and soft), about 2 tbs taco dip
Snack
A whole lotta tortilla chips... about 24? about 3 tbs cashew butter, 5oz white wine
9 coconut m&ms (where on earth?!? Love them! oops)
Friday, August 5, 2011
Day 216, Activity
9:30am Class
Strength: Bench week 4
35x5, 45x5, 55x5
WOD: "Kelly"
5 Rounds for Time
- 400m Run
- 30 Box jumps
- 30 Wall balls
Weight/Specs: 20", 10# @ 10'
Result: 31:20
Notes: My legs felt like CEMENT by the 4th and 5th runs! Had a hard time getting more than 5 wallballs in a shot. Need to focus on not going so low in my squat. Box jumps felt good, managed to maintain a pretty good pace with them.
Strength: Bench week 4
35x5, 45x5, 55x5
WOD: "Kelly"
5 Rounds for Time
- 400m Run
- 30 Box jumps
- 30 Wall balls
Weight/Specs: 20", 10# @ 10'
Result: 31:20
Notes: My legs felt like CEMENT by the 4th and 5th runs! Had a hard time getting more than 5 wallballs in a shot. Need to focus on not going so low in my squat. Box jumps felt good, managed to maintain a pretty good pace with them.
Day 216, Food
Breakfast
3 eggs, 2 slices bacon, 2/3 cup diced sweet potato, 1 tbs snipped chives, 2 tsp coconut oil, 1/4 cup cheddar
16oz green tea
Post WOD
2oz mixed nuts and raisins
Water
Lunch
1 cup pulled pork with melted cheddar cheese, 1 ear of smoked sweet corn, a little less than 1 cup of butternut squash and mushroom risotto
Snack
Swipe of vanilla banana chip ice cream, 4 chunks of pineapple
about 10 cherries
6oz cottage cheese, 1 banana, 2oz roasted walnuts
"Dinner"
2 mini pieces of pita chips, 1 1/2 tbs guac
about 9 tortilla chips, 2 tbs almond butter
5oz red wine
3 eggs, 2 slices bacon, 2/3 cup diced sweet potato, 1 tbs snipped chives, 2 tsp coconut oil, 1/4 cup cheddar
16oz green tea
Post WOD
2oz mixed nuts and raisins
Water
Lunch
1 cup pulled pork with melted cheddar cheese, 1 ear of smoked sweet corn, a little less than 1 cup of butternut squash and mushroom risotto
Snack
Swipe of vanilla banana chip ice cream, 4 chunks of pineapple
about 10 cherries
6oz cottage cheese, 1 banana, 2oz roasted walnuts
"Dinner"
2 mini pieces of pita chips, 1 1/2 tbs guac
about 9 tortilla chips, 2 tbs almond butter
5oz red wine
Day 215, Food
Breakfast
3 eggs, 2 slices bacon, 2 scallions, 2 stalks basil (about 1 cup loosely packed herbs all together), 1 tbs olive oil, 1/4 cup cheddar cheese
16oz tea
Lunch
1 1/2 cups sweet potato lasagna, 1 cup Tuscan chicken salad (spinach, artichoke, chicken, roasted pepper, in a balsamic vinaigrette)
Water
Snack
About 1 cup carrot, 2 tbs almond butter
Water
Dinner
2 venison shoulder chops (maybe 6oz all together) marinated in a smoky lime sauce, 6 new potatoes steamed with butter and seared scallions, 1 cup harvest slaw
6oz red wine
Dessert
Owowcow small chocolate fudge walnut and coconut almond chip with sunseed sauce. OMG delish. I swear I never liked ice cream much before this year, and this was like the clencher for me, haha!
3 eggs, 2 slices bacon, 2 scallions, 2 stalks basil (about 1 cup loosely packed herbs all together), 1 tbs olive oil, 1/4 cup cheddar cheese
16oz tea
Lunch
1 1/2 cups sweet potato lasagna, 1 cup Tuscan chicken salad (spinach, artichoke, chicken, roasted pepper, in a balsamic vinaigrette)
Water
Snack
About 1 cup carrot, 2 tbs almond butter
Water
Dinner
2 venison shoulder chops (maybe 6oz all together) marinated in a smoky lime sauce, 6 new potatoes steamed with butter and seared scallions, 1 cup harvest slaw
6oz red wine
Dessert
Owowcow small chocolate fudge walnut and coconut almond chip with sunseed sauce. OMG delish. I swear I never liked ice cream much before this year, and this was like the clencher for me, haha!
Wednesday, August 3, 2011
Day 214, Activity
5pm Class
Strength: Deadlift week 4
65x5, 80x5, 95x5
WOD: 5 rounds for time
- 3 clean and jerk
- 6 burpees
- 9 v-ups
Weight: 75#
Result: 6:20
Notes: Not too shabby. Keep hollow center! And keep dropping; butt back! Easier said than done, though, after v-ups! My abs are practically shaking now, over an hour later.
Worked on rope climbs after. Did 3 and a half... Arms fatigued and having problem with foot hold. Want to work on again soon, BEFORE arm fatigue. And/or work on foot grip again.
Strength: Deadlift week 4
65x5, 80x5, 95x5
WOD: 5 rounds for time
- 3 clean and jerk
- 6 burpees
- 9 v-ups
Weight: 75#
Result: 6:20
Notes: Not too shabby. Keep hollow center! And keep dropping; butt back! Easier said than done, though, after v-ups! My abs are practically shaking now, over an hour later.
Worked on rope climbs after. Did 3 and a half... Arms fatigued and having problem with foot hold. Want to work on again soon, BEFORE arm fatigue. And/or work on foot grip again.
Day 214, Food
Breakfast
3 eggs, 2 slices bacon, 1/4 large zucchini, 1 scallion, 1 tbs olive oil, 1/4 cup cheddar
16oz green tea
Lunch
1 cup butternut squash and mushroom risotto, 1 1/2 cup sweet potato lasagna, 6 shrimp
Water
Snack
5 homemade potato chips, small swipe of lemon garlic hummus, 1 cup harvest slaw, 5 shrimp
Water
Post WOD
2/3 banana, about 1/4 cup greek yogurt, 1oz mixed nuts
Water
Dinner
6 celery pieces, about 2/3 of a medium sliced tomato, 1/4 cup hummus dip
Salad with tomatoes, pepper, onion, and cukes, dressed with oil
1/2 rack of BBQ ribs, 1 1/2 cup sweet potato fries, 6 slices of grilled veggie (squash and pepper) drizzled with oil
5oz Pinot noir
3 eggs, 2 slices bacon, 1/4 large zucchini, 1 scallion, 1 tbs olive oil, 1/4 cup cheddar
16oz green tea
Lunch
1 cup butternut squash and mushroom risotto, 1 1/2 cup sweet potato lasagna, 6 shrimp
Water
Snack
5 homemade potato chips, small swipe of lemon garlic hummus, 1 cup harvest slaw, 5 shrimp
Water
Post WOD
2/3 banana, about 1/4 cup greek yogurt, 1oz mixed nuts
Water
Dinner
6 celery pieces, about 2/3 of a medium sliced tomato, 1/4 cup hummus dip
Salad with tomatoes, pepper, onion, and cukes, dressed with oil
1/2 rack of BBQ ribs, 1 1/2 cup sweet potato fries, 6 slices of grilled veggie (squash and pepper) drizzled with oil
5oz Pinot noir
Tuesday, August 2, 2011
Day 213, Food
Breakfast
Coconut pancakes: 3 eggs, 3 tbs coconut flour, 1 tbs coconut milk, spices. 1/2 tbs butter, 2 tbs maple syrup, and 2 slices bacon. :)
16oz Chai tea
Lunch
Salad with lettuce, tomatoes, cukes, carrots, oil, and a bit of Worcestershire sauce; tavern chicken: 6oz chicken breast with BBQ sauce, 2 slices bacon, and a few sliced cheddar melted goodness, half ear of corn with butter, about 2/3 cup mashed potatoes
Water
Snack
About 1oz mixed nuts and raisins
Dinner
6 or so tortilla chips, 2 tbs almond butter, 2 baby carrots
2 cup harvest slaw, 1 Polska kielbasa, 1 shrimp
Coconut pancakes: 3 eggs, 3 tbs coconut flour, 1 tbs coconut milk, spices. 1/2 tbs butter, 2 tbs maple syrup, and 2 slices bacon. :)
16oz Chai tea
Lunch
Salad with lettuce, tomatoes, cukes, carrots, oil, and a bit of Worcestershire sauce; tavern chicken: 6oz chicken breast with BBQ sauce, 2 slices bacon, and a few sliced cheddar melted goodness, half ear of corn with butter, about 2/3 cup mashed potatoes
Water
Snack
About 1oz mixed nuts and raisins
Dinner
6 or so tortilla chips, 2 tbs almond butter, 2 baby carrots
2 cup harvest slaw, 1 Polska kielbasa, 1 shrimp
Monday, August 1, 2011
Day 212, Activity
5pm Class
Strength: Back with box week 2
95x3, 110x3, 120x6
Need to work on NOT rocking at bottom. Harness and bring right back up. Keep hollow middle.
WOD: For Time:
- 15 Front squat
- 200m Run
- 12 Front squat
- 400m Run
- 9 Front squat
- 800m Run
Weight: 85#
Result: 10:22
Notes: Front squat got a lil messy towards end. Need to work on clean. Again, keep hollow (and tight!) middle, push up with elbows. Run felt great. Last leg was strongest.
Strength: Back with box week 2
95x3, 110x3, 120x6
Need to work on NOT rocking at bottom. Harness and bring right back up. Keep hollow middle.
WOD: For Time:
- 15 Front squat
- 200m Run
- 12 Front squat
- 400m Run
- 9 Front squat
- 800m Run
Weight: 85#
Result: 10:22
Notes: Front squat got a lil messy towards end. Need to work on clean. Again, keep hollow (and tight!) middle, push up with elbows. Run felt great. Last leg was strongest.
Day 212, Food
Breakfast
3 eggs, 2 slices bacon, 1/4 large zucchini, 2 scallions, 1 tbs olive oil, 1/4 cup cheddar cheese
16oz tea
Lunch
6 chunks of pineapple
2 cups "harvest" slaw (cabbage, apple, pumpkin seeds, raisins in full fat greek yogurt)
3oz veal pizziola
Handful kettle cooked BBQ chips
Water
Snack
6oz cottage cheese, 1 peach, 2 tbs sliced almonds
Water
Blackberries, some green beans
Post WOD
2 scoop protein shake
Dinner
1 sausage link, SWEET POTATO LASAGNA WITH HOMEMADE HEIRLOOM TOMATO MEAT SAUCE :) (sorry, I'm excited about it!!). I would say about 2 cups.
Water
3 eggs, 2 slices bacon, 1/4 large zucchini, 2 scallions, 1 tbs olive oil, 1/4 cup cheddar cheese
16oz tea
Lunch
6 chunks of pineapple
2 cups "harvest" slaw (cabbage, apple, pumpkin seeds, raisins in full fat greek yogurt)
3oz veal pizziola
Handful kettle cooked BBQ chips
Water
Snack
6oz cottage cheese, 1 peach, 2 tbs sliced almonds
Water
Blackberries, some green beans
Post WOD
2 scoop protein shake
Dinner
1 sausage link, SWEET POTATO LASAGNA WITH HOMEMADE HEIRLOOM TOMATO MEAT SAUCE :) (sorry, I'm excited about it!!). I would say about 2 cups.
Water
Day 211, Food
Breakfast
3 eggs, 1/2 avocado, 1/4 large zucchini, 1 tbs olive oil, 2 scallions, 1/4 cup cheddar
16oz tea
Lunch
4 cup salad with tomatoes, cukes, and carrots, 4oz burger, 1/2 sausage, 1/3 cup cheddar cheese, 2 tbs olive oil, 1 tbs BBQ sauce
Water
Snacks
Some chips, lil bit of blackberry jam, some blackberries
6oz greek yogurt, 1 banana, 2oz roasted walnuts/pecans
Water
Dinner
Shot of summer squash bisque
5 home cut fries (thin and flat) with oil and parm fondue and chives
1 skewer of lamb, escargot, and mushrooms wrapped in bacon with garlic aioli
2 black tea spare ribs
5oz red wine
1 slice of panna cotta with fresh berries, 1/2 creme brule, 2 tbs whipped cream, 1/2 strawberry
12oz tea
3 eggs, 1/2 avocado, 1/4 large zucchini, 1 tbs olive oil, 2 scallions, 1/4 cup cheddar
16oz tea
Lunch
4 cup salad with tomatoes, cukes, and carrots, 4oz burger, 1/2 sausage, 1/3 cup cheddar cheese, 2 tbs olive oil, 1 tbs BBQ sauce
Water
Snacks
Some chips, lil bit of blackberry jam, some blackberries
6oz greek yogurt, 1 banana, 2oz roasted walnuts/pecans
Water
Dinner
Shot of summer squash bisque
5 home cut fries (thin and flat) with oil and parm fondue and chives
1 skewer of lamb, escargot, and mushrooms wrapped in bacon with garlic aioli
2 black tea spare ribs
5oz red wine
1 slice of panna cotta with fresh berries, 1/2 creme brule, 2 tbs whipped cream, 1/2 strawberry
12oz tea
Sunday, July 31, 2011
Day 210, Activity
8am
Went to Peace Valley Park and ran 10 miles. 1 hour and 35 minutes. Avg pace 9:33. Wore my Mizuno's... I don't think I will run in them again. Too hard to run without the heel drop in them. Felt pretty good either way, left knee hurt just a tab but otherwise feel good!
Went to Peace Valley Park and ran 10 miles. 1 hour and 35 minutes. Avg pace 9:33. Wore my Mizuno's... I don't think I will run in them again. Too hard to run without the heel drop in them. Felt pretty good either way, left knee hurt just a tab but otherwise feel good!
Day 210, Food
Breakfast
3 eggs, 1 slice bacon, 1/3 large zucchini, 1 scallion, 1 cup spinach, 1 tbs coconut oil, 1/4 avocado, 2 tbs parm cheese
16oz black coffee
Post Run
Nutrishop recovery powder... don't remember which one, but delish! Ha.
Lunch
1 1/2 cup steamed wax beans with butter, 2 leaves lettuce, 4oz burger, 1/2 sausage link, 2 slices cheddar cheese, 1 tbs BBQ sauce, 1/2 peach
Water
Snack
6oz greek yogurt, 1 banana, 2oz mixed sliced almonds and pecans
Dinner
2/3 Veal pizziola (about 6oz meat), about 3 forkfuls of gluten free pasta with marinara sauce (ew..), house salad with cukes, tomatoes, onions, and carrots and oil dressing with some parm cheese, 20oz Stella
Water
Snack
2 celery sticks, 1 tbs almond butter
3 eggs, 1 slice bacon, 1/3 large zucchini, 1 scallion, 1 cup spinach, 1 tbs coconut oil, 1/4 avocado, 2 tbs parm cheese
16oz black coffee
Post Run
Nutrishop recovery powder... don't remember which one, but delish! Ha.
Lunch
1 1/2 cup steamed wax beans with butter, 2 leaves lettuce, 4oz burger, 1/2 sausage link, 2 slices cheddar cheese, 1 tbs BBQ sauce, 1/2 peach
Water
Snack
6oz greek yogurt, 1 banana, 2oz mixed sliced almonds and pecans
Dinner
2/3 Veal pizziola (about 6oz meat), about 3 forkfuls of gluten free pasta with marinara sauce (ew..), house salad with cukes, tomatoes, onions, and carrots and oil dressing with some parm cheese, 20oz Stella
Water
Snack
2 celery sticks, 1 tbs almond butter
Friday, July 29, 2011
Day 209, Food
Breakfast
3 eggs, 2 slices bacon, 1/2 tomato, 1 cup spinach, 1 scallion, 1 tbs olive oil, 1/4 cup feta cheese
16oz black tea
Lunch
4 cups salad with lettuce, cukes, tomatoes, and carrots with 2 tbs olive oil, 1 tbs parm cheese, 6oz baked chicken thigh in lemon garlic marinade
Water
Snack
Berries!
Some homemade chips, lil bit of guac (less than 1 tbs)
6oz Greek yogurt, 1 kiwi, 2oz mixed toasted walnuts and pecans
Some wine :)
Dinner
1 cup sauteed dandelion greens in oil and garlic, 4oz sea bass
Wine
Snacks
Some tortilla chips (maybe 10?), 2 celery sticks, 1/2 tbs sunseed butter, 1/2 tbs almond butter
3 eggs, 2 slices bacon, 1/2 tomato, 1 cup spinach, 1 scallion, 1 tbs olive oil, 1/4 cup feta cheese
16oz black tea
Lunch
4 cups salad with lettuce, cukes, tomatoes, and carrots with 2 tbs olive oil, 1 tbs parm cheese, 6oz baked chicken thigh in lemon garlic marinade
Water
Snack
Berries!
Some homemade chips, lil bit of guac (less than 1 tbs)
6oz Greek yogurt, 1 kiwi, 2oz mixed toasted walnuts and pecans
Some wine :)
Dinner
1 cup sauteed dandelion greens in oil and garlic, 4oz sea bass
Wine
Snacks
Some tortilla chips (maybe 10?), 2 celery sticks, 1/2 tbs sunseed butter, 1/2 tbs almond butter
Thursday, July 28, 2011
Day 208, Food
Water.....!
Breakfast
Notmeal with 1/4 cup each walnuts and pecans, 2 tbs flaxseed meal, 1 large banana, 2 tbs almond butter, 3 eggs, 2 tbs milk
16oz Chai tea
Snacks
Blackberries!
Lunch
1.5 cups roasted beets, eggplant, and onions topped with scallions, 1 turkey burger stuffed with garlic chive cream cheese, 2 leaves lettuce, 1 slice cheddar, 2 slices bacon, small amount of avo
Water
Dinner
1 cup sauteed dandelion greens in oil and garlic, 4oz grilled sea bass in garlic powder, salt, allspice, and pepper seasoning
3oz red wine with 6 grapes
Snacks
about 10 Reeses pieces, 1oz mixed nuts and raisins, 1/2 of a "Like it" Coldstone Creamery size dark chocolate and french vanilla with a Reeses cup
2 Celery sticks and 1 tbs sunseed butter
Breakfast
Notmeal with 1/4 cup each walnuts and pecans, 2 tbs flaxseed meal, 1 large banana, 2 tbs almond butter, 3 eggs, 2 tbs milk
16oz Chai tea
Snacks
Blackberries!
Lunch
1.5 cups roasted beets, eggplant, and onions topped with scallions, 1 turkey burger stuffed with garlic chive cream cheese, 2 leaves lettuce, 1 slice cheddar, 2 slices bacon, small amount of avo
Water
Dinner
1 cup sauteed dandelion greens in oil and garlic, 4oz grilled sea bass in garlic powder, salt, allspice, and pepper seasoning
3oz red wine with 6 grapes
Snacks
about 10 Reeses pieces, 1oz mixed nuts and raisins, 1/2 of a "Like it" Coldstone Creamery size dark chocolate and french vanilla with a Reeses cup
2 Celery sticks and 1 tbs sunseed butter
Day 208, Activity
6am Class
Strength: Strict Press week 2
55x3, 65x3, 70x5
WOD: 10 min AMRAP
- 5 back squat
- 10 pull ups
- 15 push ups
Weight/Specs: 95#, purple
Result: 4 5/10/4
Notes: Back squats were "easiest" far and beyond. Pull ups hit hard during round 4; really need to concentrate more on the push back from the top rather than going straight down. Push up are my arch nemesis. They gave me the most trouble in rounds 3 and 4. But I feel like I did good with keeping my butt level and not "worming" it.
Strength: Strict Press week 2
55x3, 65x3, 70x5
WOD: 10 min AMRAP
- 5 back squat
- 10 pull ups
- 15 push ups
Weight/Specs: 95#, purple
Result: 4 5/10/4
Notes: Back squats were "easiest" far and beyond. Pull ups hit hard during round 4; really need to concentrate more on the push back from the top rather than going straight down. Push up are my arch nemesis. They gave me the most trouble in rounds 3 and 4. But I feel like I did good with keeping my butt level and not "worming" it.
Wednesday, July 27, 2011
Day 207, Food
Breakfast
3 eggs, 2 slices bacon, about 1/3 large sweet potatoes roasted with oil and maple syrup (chopped up as the filling for my omelet!), 1 tbs olive oil
Water
Snack
Blackberries. A bunch of em
About 6 homemade potato chips, 1 tbs each guac and salsa
Lunch
4 cup salad with lettuce, tomatoes, cukes, onions, cheese, and 2 tbs oil
1 roasted lemon-garlic marinated chicken thigh
16oz green tea
More berries
Snack
6oz Greek yogurt, 1 peach, 2oz sliced almonds
6 medium shimp- Jamacian jerk shrimp salad
More berries
Water
Dinner
4oz turkey burger stuffed with garlic and chive cream cheese, 1oz colby cheese, 1/5 avocado, little less than 1 cup wax beans steamed with butter, 1 cup roasted beets, eggplant, onions, and scallions
3 eggs, 2 slices bacon, about 1/3 large sweet potatoes roasted with oil and maple syrup (chopped up as the filling for my omelet!), 1 tbs olive oil
Water
Snack
Blackberries. A bunch of em
About 6 homemade potato chips, 1 tbs each guac and salsa
Lunch
4 cup salad with lettuce, tomatoes, cukes, onions, cheese, and 2 tbs oil
1 roasted lemon-garlic marinated chicken thigh
16oz green tea
More berries
Snack
6oz Greek yogurt, 1 peach, 2oz sliced almonds
6 medium shimp- Jamacian jerk shrimp salad
More berries
Water
Dinner
4oz turkey burger stuffed with garlic and chive cream cheese, 1oz colby cheese, 1/5 avocado, little less than 1 cup wax beans steamed with butter, 1 cup roasted beets, eggplant, onions, and scallions
Day 206, Food
Breakfast
3 eggs, 1 slice bacon, 1 small eggplant, 1 large scallion, 1 tbs olive oil, 1/4 avocado, 1/4 cup cheddar cheese
16oz tea
Lunch
1/2 cup cottage cheese, 1 kiwi, 2oz mixed nuts
Water
Snack
Hunk of dark chocolate "fudge"
Dinner
6oz chicken thigh, marinated in a lemon garlic sauce and baked, 1/3 cup Asian slaw, 1 cup roasted beets, eggplant, and onions
Water
Snack
Celery (about 1 sticks worth), 4 rice crackers, 1/2 tbs almond butter, 1 tbs sunseed butter, about 12 blueberries
3 eggs, 1 slice bacon, 1 small eggplant, 1 large scallion, 1 tbs olive oil, 1/4 avocado, 1/4 cup cheddar cheese
16oz tea
Lunch
1/2 cup cottage cheese, 1 kiwi, 2oz mixed nuts
Water
Snack
Hunk of dark chocolate "fudge"
Dinner
6oz chicken thigh, marinated in a lemon garlic sauce and baked, 1/3 cup Asian slaw, 1 cup roasted beets, eggplant, and onions
Water
Snack
Celery (about 1 sticks worth), 4 rice crackers, 1/2 tbs almond butter, 1 tbs sunseed butter, about 12 blueberries
Monday, July 25, 2011
Day 205, Activity
5pm Class
Strength: Back w/ box week 1
90x5, 100x5, 115x8
WOD: 3 rounds for time
-5 L-sit pull ups
-10 Box jumps with pistol
-15 Power cleans
-200m Run
Weight/Specs: Strict with red, 20", 60#
Result: 12:36
Notes: Switched hand grip for pull ups. Did pistol on top of box, way easier. Power cleans felt great! Probably could have been a bit better if my ankle didn't hurt...
Strength: Back w/ box week 1
90x5, 100x5, 115x8
WOD: 3 rounds for time
-5 L-sit pull ups
-10 Box jumps with pistol
-15 Power cleans
-200m Run
Weight/Specs: Strict with red, 20", 60#
Result: 12:36
Notes: Switched hand grip for pull ups. Did pistol on top of box, way easier. Power cleans felt great! Probably could have been a bit better if my ankle didn't hurt...
Day 205, Food
Breakfast
3 eggs, 2 slices bacon, 2/3 cup spinach, 1/2 cup sauteed spinach, tomatoes, onions, and a lil bit of catfish, 2 tbs pec ram cheese, 1 tbs olive oil
5oz tea
10oz black coffee
Lunch
5 blackberries, 1 cherry, a few blueberries
3 cup spinach, 1 carrot, 1 small purple pepper, 1/2 cup grape tomatoes, 2 tbs olive oil, 1 can sardines
Water
Snack
2 small pieces deep fried bananas
6oz greek yogurt, 1 kiwi, 2oz roasted nuts
Water
Post WOD
2oz chicken, 1 date, 2 carrot sticks, 1 1/2 tbs almond butter
Water
Dinner
4oz burger, 1 sausage link, 2 cup salad (lettuce, onion, carrots, tomatoes, pepper, cheese, 1 1/2 tbs olive oil), 2 lettuce leaves, 1/2 roasted sweet potato with oil and maple syrup
5oz red wine
Super late night...
5oz red wine...
3 eggs, 2 slices bacon, 2/3 cup spinach, 1/2 cup sauteed spinach, tomatoes, onions, and a lil bit of catfish, 2 tbs pec ram cheese, 1 tbs olive oil
5oz tea
10oz black coffee
Lunch
5 blackberries, 1 cherry, a few blueberries
3 cup spinach, 1 carrot, 1 small purple pepper, 1/2 cup grape tomatoes, 2 tbs olive oil, 1 can sardines
Water
Snack
2 small pieces deep fried bananas
6oz greek yogurt, 1 kiwi, 2oz roasted nuts
Water
Post WOD
2oz chicken, 1 date, 2 carrot sticks, 1 1/2 tbs almond butter
Water
Dinner
4oz burger, 1 sausage link, 2 cup salad (lettuce, onion, carrots, tomatoes, pepper, cheese, 1 1/2 tbs olive oil), 2 lettuce leaves, 1/2 roasted sweet potato with oil and maple syrup
5oz red wine
Super late night...
5oz red wine...
Sunday, July 24, 2011
Day 204, Food
Breakfast
6oz greek yogurt, 1/4 cup blackberries, handful walnuts
16oz tea
Lunch
1 stuffed chicken thigh wrapped in bacon, 1 cup coconut cauliflower rice
Water
3 homemade potato chips
Snack
2/3 cup cottage cheese, 1/2 mango, few blueberries, 2 tbs sliced almonds
Water
Dinner
1/2 sweet potato in wedges coated with oil, maple syrup, and spices, 6oz catfish filet with almond meal and spice crust, 1/2 cup sauteed spinach, onions, garlic, and grape tomatoes, 1/3 cup Asian slaw
5oz red wine (Carmenere... making a note of the name because it's DELISH!)
Dessert
1 blueberry muffin
4oz milk
6oz greek yogurt, 1/4 cup blackberries, handful walnuts
16oz tea
Lunch
1 stuffed chicken thigh wrapped in bacon, 1 cup coconut cauliflower rice
Water
3 homemade potato chips
Snack
2/3 cup cottage cheese, 1/2 mango, few blueberries, 2 tbs sliced almonds
Water
Dinner
1/2 sweet potato in wedges coated with oil, maple syrup, and spices, 6oz catfish filet with almond meal and spice crust, 1/2 cup sauteed spinach, onions, garlic, and grape tomatoes, 1/3 cup Asian slaw
5oz red wine (Carmenere... making a note of the name because it's DELISH!)
Dessert
1 blueberry muffin
4oz milk
Saturday, July 23, 2011
Day 203, Food
Breakfast
Italian omelet with 3 eggs, sausage, tomatoes, and provolone cheese, 1/4 cup hash browns with butter, 2 1/2 slices bacon, tea
Snack
1 peach, 1 1/2oz mixed nuts
Water
Snack
Lil piece of chicken, 1 carrot stick, lil bit of almond butter
Water
Dinner
5 jumbo shrimp, 1 grilled BBQ chicken thigh (homemade BBQ sauce!), 1 cup butter steamed green beans and almonds, 2 cup salad with cuke, tomatoes, yellow pepper, cheese, and oil, 1 sweet corn with butter and salt
1 Seagrams escape
Dessert
Double soft yogurt- coconut/maplenut flavor topped with heath bar
Italian omelet with 3 eggs, sausage, tomatoes, and provolone cheese, 1/4 cup hash browns with butter, 2 1/2 slices bacon, tea
Snack
1 peach, 1 1/2oz mixed nuts
Water
Snack
Lil piece of chicken, 1 carrot stick, lil bit of almond butter
Water
Dinner
5 jumbo shrimp, 1 grilled BBQ chicken thigh (homemade BBQ sauce!), 1 cup butter steamed green beans and almonds, 2 cup salad with cuke, tomatoes, yellow pepper, cheese, and oil, 1 sweet corn with butter and salt
1 Seagrams escape
Dessert
Double soft yogurt- coconut/maplenut flavor topped with heath bar
Day 202, Activity
6:15pm Ocean City CrossFit Class!
WOD: Complete:
3-3-3-3-3 Shoulder Press
2-2-2-2-2 Push Press
1-1-1-1-1 Push Jerk
Do 1 rope climb (or 3 progressions) between each set (total of 15/45)
Weight/Specs: 63#, 73#, 83#, 3 progressions
Result: Complete, plus 2 rope climbs
Notes: I did my first (two) rope climbs! Woo! And the people at OCMD CrossFit were awesome! Thanks, Ann, for teaching a great class!
WOD: Complete:
3-3-3-3-3 Shoulder Press
2-2-2-2-2 Push Press
1-1-1-1-1 Push Jerk
Do 1 rope climb (or 3 progressions) between each set (total of 15/45)
Weight/Specs: 63#, 73#, 83#, 3 progressions
Result: Complete, plus 2 rope climbs
Notes: I did my first (two) rope climbs! Woo! And the people at OCMD CrossFit were awesome! Thanks, Ann, for teaching a great class!
Day 202, Food
Breakfast
About 3 scrambled eggs, 1/2 cup potatoes, bacon, and peppers cooked in bacon fat, 2 slices bacon
Tea
Lunch
3 cups spinach, 1/2 cucumber, 4oz grilled chicken breast, 1/2 cup pulled pork, 1/4 cup feta cheese, 1/2 avocado
Water
Dinner
3 cups spinach, 1/2 cucumber, 6 mini meatballs, 1/4 cup tomato sauce, 1/4 cup feta cheese, 2/3 cup steamed wax beans
5oz red wine
Dessert
1 cup butter pecan ice cream, 6 tortilla chips, 2 tbs sunseed butter, lil bit of coconut coffee with cream
About 3 scrambled eggs, 1/2 cup potatoes, bacon, and peppers cooked in bacon fat, 2 slices bacon
Tea
Lunch
3 cups spinach, 1/2 cucumber, 4oz grilled chicken breast, 1/2 cup pulled pork, 1/4 cup feta cheese, 1/2 avocado
Water
Dinner
3 cups spinach, 1/2 cucumber, 6 mini meatballs, 1/4 cup tomato sauce, 1/4 cup feta cheese, 2/3 cup steamed wax beans
5oz red wine
Dessert
1 cup butter pecan ice cream, 6 tortilla chips, 2 tbs sunseed butter, lil bit of coconut coffee with cream
Thursday, July 21, 2011
Day 201, Food
Breakfast
3 eggs, 2/3 tbs butter, 1 peach, 6 cherries, 3 slices American cheese, 1/2 avocado
10oz Chai tea
Lunch
BBQ pulled beef sandwich with grilled onions, lettuce, tomato, and onion, about 20 fries, and 3 mild wings with lil bit of bleu cheese
Water with lemon
Snack
2 carrot sticks, 2 tbs sunseed butter
Water
Snack
1/2 mango, 5.3oz greek yogurt, handful mixed salted nuts
Water
Dinner
4oz grilled BBQ chicken breast, 2/3 cup zucchini and cheese, 6ish tortilla chips, 2 tbs sunseed butter, small handful BBQ chips, 1 Bud light lime
3 eggs, 2/3 tbs butter, 1 peach, 6 cherries, 3 slices American cheese, 1/2 avocado
10oz Chai tea
Lunch
BBQ pulled beef sandwich with grilled onions, lettuce, tomato, and onion, about 20 fries, and 3 mild wings with lil bit of bleu cheese
Water with lemon
Snack
2 carrot sticks, 2 tbs sunseed butter
Water
Snack
1/2 mango, 5.3oz greek yogurt, handful mixed salted nuts
Water
Dinner
4oz grilled BBQ chicken breast, 2/3 cup zucchini and cheese, 6ish tortilla chips, 2 tbs sunseed butter, small handful BBQ chips, 1 Bud light lime
Wednesday, July 20, 2011
Day 200, Food
Breakfast
3 eggs, 1 zucchini, 1 tbs butter, 2 slices American cheese, 1/2 avocado
10oz black tea
Lunch
1/2 head of lettuce, 1/2 cuke, 1/2 avocado, 4oz BBQ grilled chicken breast
Water
1 slice banana almond pecan bread
Coffee
Dinner
A lot of food.
2/3 cup salad with ranch dressing, 4 shrimp, 1/2 cup vegetable crab soup, 1 onion ring, 1 slice prime rib, small piece chicken marsala with mushroom sauce, 1 cup steamed veggies with 1 tbs butter, 2 spoonfuls tomato basil soup, small corner of a cheddar biscuit, 1/2 forkful mac and cheese, 2oz perch, small piece sweet and sour chicken, 8 king crab legs with butter, super small piece salmon, 1oz fried catfish, 2oz seafood medley, 1/4 sweet corn ear, forkful carrot cake, forkful chocolate mousse, forkful apple pie, 2 spoonfuls vanilla chocolate soft serve twist
8oz red wine
Dessert
1 cup butter pecan ice cream, 12 tortilla chips, 3 tbs sunflower seed butter, 8oz red wine
3 eggs, 1 zucchini, 1 tbs butter, 2 slices American cheese, 1/2 avocado
10oz black tea
Lunch
1/2 head of lettuce, 1/2 cuke, 1/2 avocado, 4oz BBQ grilled chicken breast
Water
1 slice banana almond pecan bread
Coffee
Dinner
A lot of food.
2/3 cup salad with ranch dressing, 4 shrimp, 1/2 cup vegetable crab soup, 1 onion ring, 1 slice prime rib, small piece chicken marsala with mushroom sauce, 1 cup steamed veggies with 1 tbs butter, 2 spoonfuls tomato basil soup, small corner of a cheddar biscuit, 1/2 forkful mac and cheese, 2oz perch, small piece sweet and sour chicken, 8 king crab legs with butter, super small piece salmon, 1oz fried catfish, 2oz seafood medley, 1/4 sweet corn ear, forkful carrot cake, forkful chocolate mousse, forkful apple pie, 2 spoonfuls vanilla chocolate soft serve twist
8oz red wine
Dessert
1 cup butter pecan ice cream, 12 tortilla chips, 3 tbs sunflower seed butter, 8oz red wine
Tuesday, July 19, 2011
Day 199, Food
Breakfast
2 slices banana almond pecan bread, 3 fried eggs, 1 1/2 tbs butter spread
10oz black coffee
Water
Handful cherries
Lunch
2oz grilled BBQ chicken breast, 5.3oz greek yogurt, 1/2 mango, 2 1/2oz mixed nuts, 1/5 avocado
Water, water, and more water
Snack
10oz Chai tea
6 cherries
1 carrot stick, 1/2 tbs sunseed butter
Dinner
3 leaves lettuce, 1/2 small green pepper, 2/3 cup zucchini and cheese, 1 hot dog with cheese, 1 burger with cheese, 1/2 avocado, 2/3 cup yellow wax beans, 4oz grilled BBQ chicken breast
10oz red wine
Dessert
2/3 cup butter pecan ice cream, 4 tortillas and 1 tbs sunseed butter
2 slices banana almond pecan bread, 3 fried eggs, 1 1/2 tbs butter spread
10oz black coffee
Water
Handful cherries
Lunch
2oz grilled BBQ chicken breast, 5.3oz greek yogurt, 1/2 mango, 2 1/2oz mixed nuts, 1/5 avocado
Water, water, and more water
Snack
10oz Chai tea
6 cherries
1 carrot stick, 1/2 tbs sunseed butter
Dinner
3 leaves lettuce, 1/2 small green pepper, 2/3 cup zucchini and cheese, 1 hot dog with cheese, 1 burger with cheese, 1/2 avocado, 2/3 cup yellow wax beans, 4oz grilled BBQ chicken breast
10oz red wine
Dessert
2/3 cup butter pecan ice cream, 4 tortillas and 1 tbs sunseed butter
Day 199, Activity
8:20am
About 8 miles, 1 hour and 15 minutes. Crazy blister on toes. Ran in Brooks. Endurance wise I felt great. Slow pace but I'm okay with that. Now I just have to figure out the whole feet situation!!
About 8 miles, 1 hour and 15 minutes. Crazy blister on toes. Ran in Brooks. Endurance wise I felt great. Slow pace but I'm okay with that. Now I just have to figure out the whole feet situation!!
Day 198, Food
B-fast
2/3 banana, ~3.5 scrambled eggs, 2 slices bacon, 1/3 cup skillet potatoes, 4 cherries, a few chunks mango
12oz black coffee
Lunch
2 slices banana almond pecan bread, 2 slices bacon, 1 scrambled egg
Water
Snack
1 carrot stick, 2 tbs sunflower seed butter, ~12 tortilla chips, some cheese sauce, some cherries
Dinner
4oz grilled BBQ chicken breast, 1/4 cup mac and cheese, 1/2 cup zucchini and cheese, 2 Bud Light Limes
Partyy time
~4oz Whiskey Sour, 2 shots Lemon Drop, about 12 fries with old bay, ~1 cup butter pecan ice cream, at least 1 cup of "dirt" (with Oreo's), 1 tbs sunflower seed butter
2/3 banana, ~3.5 scrambled eggs, 2 slices bacon, 1/3 cup skillet potatoes, 4 cherries, a few chunks mango
12oz black coffee
Lunch
2 slices banana almond pecan bread, 2 slices bacon, 1 scrambled egg
Water
Snack
1 carrot stick, 2 tbs sunflower seed butter, ~12 tortilla chips, some cheese sauce, some cherries
Dinner
4oz grilled BBQ chicken breast, 1/4 cup mac and cheese, 1/2 cup zucchini and cheese, 2 Bud Light Limes
Partyy time
~4oz Whiskey Sour, 2 shots Lemon Drop, about 12 fries with old bay, ~1 cup butter pecan ice cream, at least 1 cup of "dirt" (with Oreo's), 1 tbs sunflower seed butter
Monday, July 18, 2011
Day 197, Food
B-fast
3 eggs, 2 slices banana almond pecan bread, 1 tbs sunflower seed butter
10oz black coffee
Lunch
1 peach, 2/3 cup cottage cheese
Water
Snack
1 Apple, 2 tbs sunseed butter
A few chips, 1/2 golden oreo
Dinner
1 Cheeseburger, 1/5 avocado, 5 leaves lettuce, 1/2 cuke, 1/2 small pepper, 1 sausage, sweet corn with butter
Dessert
5oz red wine, 2/3 cup butter pecan ice cream
Sunday, July 17, 2011
Day 196, Food
B-fast
1/2 cup yogurt, 1/3 cup berries, 2oz walnut
16oz tea
Lunch
5oz pork, 1 cup cabbage fennel slaw, 1/2 sausage, forkfull coconut custard, Asian peanut snack
Water
Snack
2 slices banana almond pecan bread, piece of twizler, 16oz tea
Carrot stick & 1/2 tsp sunflower seed butter
Dinner
Salad with lettuce, cuke, tomatoes, cheese, and sandwich steak meat
A few fries, 1/2 mozzarella stick
Water
Snack
2 carrot sticks, 1 1/2 tbs sunflower seed butter, 5oz wine
Saturday, July 16, 2011
Day 195, Activity
5pm Class
Strength: Bench press week 3
65x5, 75x3, 80x6
WOD: "Crazy 8's"
15min AMRAP
- 800m run
- 8 Dumbbell push jerk
- 8 Box jump
Weight/Specs: 25#, 24" (Rx'd)
Result: 3 200/0/0 @ 15:05
Notes: Push jerk and box jump were nice and smooth since the rep count were low and you spent so much time running in between. I think I could have pushed the runs a little harder had my legs not been so sore and/or I had someone to pace with. I was impressed with my dumbbell push jerk, just need to work on stability a bit.
Strength: Bench press week 3
65x5, 75x3, 80x6
WOD: "Crazy 8's"
15min AMRAP
- 800m run
- 8 Dumbbell push jerk
- 8 Box jump
Weight/Specs: 25#, 24" (Rx'd)
Result: 3 200/0/0 @ 15:05
Notes: Push jerk and box jump were nice and smooth since the rep count were low and you spent so much time running in between. I think I could have pushed the runs a little harder had my legs not been so sore and/or I had someone to pace with. I was impressed with my dumbbell push jerk, just need to work on stability a bit.
Day 195, Food
Breakfast
3 fried eggs, 2 slices banana almond pecan bread, 1/2 tbs butter
16oz black tea
Lunch
4 cup salad with 1/2 cup ratatouille and 3oz pork
Water
Snack
1/2 cup greek yogurt, 1/3 cup berries, 2oz brazil nuts
Water
Post WOD
2 carrot sticks, 1 tbs almond butter
Dinner
6oz pork, 1 cup cabbage fennel slaw, 1/3 cup cooked veggies in red cream sauce
5oz Cab
A few yellow wax beans
3 fried eggs, 2 slices banana almond pecan bread, 1/2 tbs butter
16oz black tea
Lunch
4 cup salad with 1/2 cup ratatouille and 3oz pork
Water
Snack
1/2 cup greek yogurt, 1/3 cup berries, 2oz brazil nuts
Water
Post WOD
2 carrot sticks, 1 tbs almond butter
Dinner
6oz pork, 1 cup cabbage fennel slaw, 1/3 cup cooked veggies in red cream sauce
5oz Cab
A few yellow wax beans
Thursday, July 14, 2011
Day 194, Food
Breakfast
3 eggs, 1/2 zucchini, 1 small eggplant, 1 scallion, 1 tbs olive oil/bacon fat, 2 slices bacon, 1/4 cup cheddar
16oz black tea
Lunch
4 cups salad, 1/3 cuke, 6 grape tomatoes, 6oz broiled salmon with dill butter, lil bit of oil
Water
Snack
1 peach, 2oz brazil nuts
Water
Dinner
Big Sky Grill Salad from Ted's Montana Grill- bison burger uptop mixed greens, tomatoes, avo, bacon, and cheddar, lil bit of oil, BBQ sauce
1 sweet potato with butter and a little bit of cinnamon sugar
Water with lemon
A few strings of fried onions
2 spoons of chicken tortilla soup
3 eggs, 1/2 zucchini, 1 small eggplant, 1 scallion, 1 tbs olive oil/bacon fat, 2 slices bacon, 1/4 cup cheddar
16oz black tea
Lunch
4 cups salad, 1/3 cuke, 6 grape tomatoes, 6oz broiled salmon with dill butter, lil bit of oil
Water
Snack
1 peach, 2oz brazil nuts
Water
Dinner
Big Sky Grill Salad from Ted's Montana Grill- bison burger uptop mixed greens, tomatoes, avo, bacon, and cheddar, lil bit of oil, BBQ sauce
1 sweet potato with butter and a little bit of cinnamon sugar
Water with lemon
A few strings of fried onions
2 spoons of chicken tortilla soup
Day 194, Activity
6am Class
Strength: Deadlift week 3
120x5, 135x3, 150x3
WOD: "Ledesma"
20 min AMRAP
- 5 HSPU
- 10 Toes through rings
- 15 Med Ball Cleans
Weight/Specs: 45# plate, 10# ball
Result: 9 5/9/0
Notes: Compare to 2/11/2011... used 45 & 10 plates, but a 14# wall ball (and I was about 10 pounds underweight). My legs were shot out today I can't imagine what the 14# woulda felt like. Wish I saw this beforehand and I'd have done it regardless. Another 5 months? Got much better rhythm on the toes thru rings and HSPU felt like childs play. I think I will start going down on those.
Strength: Deadlift week 3
120x5, 135x3, 150x3
WOD: "Ledesma"
20 min AMRAP
- 5 HSPU
- 10 Toes through rings
- 15 Med Ball Cleans
Weight/Specs: 45# plate, 10# ball
Result: 9 5/9/0
Notes: Compare to 2/11/2011... used 45 & 10 plates, but a 14# wall ball (and I was about 10 pounds underweight). My legs were shot out today I can't imagine what the 14# woulda felt like. Wish I saw this beforehand and I'd have done it regardless. Another 5 months? Got much better rhythm on the toes thru rings and HSPU felt like childs play. I think I will start going down on those.
Wednesday, July 13, 2011
Day 193, Food
Breakfast
3 eggs, mushrooms, bacon, & cheddar omelet
16oz green tea
A bunch of berries, 1/2 muffin
Lunch
2/3 cup chiplote ground meat, 4 cup salad with lettuce, tomatoes, kohlrabi, and cukes, oil dressing
Water
Snack
1oz flank steak with teriyaki sauce, 1 banana, 2oz walnuts
Water
Dinner
1 carrot and 1 tbs almond butter
6oz salmon with dill butter, 2/3 cup sweet potato salad, 1 cup cabbage fennel slaw
4oz Cab
3 eggs, mushrooms, bacon, & cheddar omelet
16oz green tea
A bunch of berries, 1/2 muffin
Lunch
2/3 cup chiplote ground meat, 4 cup salad with lettuce, tomatoes, kohlrabi, and cukes, oil dressing
Water
Snack
1oz flank steak with teriyaki sauce, 1 banana, 2oz walnuts
Water
Dinner
1 carrot and 1 tbs almond butter
6oz salmon with dill butter, 2/3 cup sweet potato salad, 1 cup cabbage fennel slaw
4oz Cab
Day 192, Food
Breakfast
3 eggs, 1/2 zucchini, some basil, a few sun dried tomatoes, 2 slices bacon, 1 tbs olive oil
16oz black tea
Lunch
6oz stuffed chicken breast with pine nuts, spinach, and sun dried tomatoes, and cheese, 4cup salad with lettuce, kohlrabi, tomatoes, and cukes, oil dressing
Water
Snack
1 banana, 2oz chicken, 2oz walnuts
Dinner
POTLUCK! Pulled pork, 1 meat ball, squash ground meat rice dish, some bean dip, 5 tortilla chips, 1/2 cup beet salad, 2 slices watermelon, strawberry rhubarb crumble, some kinda no bake cheesecake square, "squash and cheese" with ritz on top, pea hummus, and I'm sure I'm missing something.
Dessert
5oz red wine, 1 carrot stick, 1 tbs cashew butter, 1/4 forkful coconut custard pie
Day 191, Activity
5pm Class
Strength: Box Back Squat 1RM
150
WOD: 2 5min AMRAPS
1st:
- 1 Pull up (+1)
- 2 push ups (+2)
- 3 air squats (+3)
keep adding each new round
2nd: UNKNOWN AND UNKNOWABLE!
Specs: Purple band
Result: HA! 6 7/8/0 for first round, second round was a disaster b/c I f**ed up counting. I got a score of 267...
Notes: Apparently I need to work on my mental skills! Rest was good, push ups sucked...
Strength: Box Back Squat 1RM
150
WOD: 2 5min AMRAPS
1st:
- 1 Pull up (+1)
- 2 push ups (+2)
- 3 air squats (+3)
keep adding each new round
2nd: UNKNOWN AND UNKNOWABLE!
Specs: Purple band
Result: HA! 6 7/8/0 for first round, second round was a disaster b/c I f**ed up counting. I got a score of 267...
Notes: Apparently I need to work on my mental skills! Rest was good, push ups sucked...
Day 191, Food
Breakfast
3 eggs, squash? tomatoes?, olive oil, probably some cheese...
16oz black tea
Lunch
6oz chicken breast, 1 tbs BBQ sauce, 1 cup cabbage fennel slaw, and something else...
Water
Snack
1/2 cup greek yogurt, 1/3 cup raspberries, 2oz walnuts
Water
Post WOD
1 banana, 2oz mixed nuts, 1 protein shake
Dinner
6oz flank steak with teriyaki sauce, 2/3 cup sweet potato salad, 2/3 cup ratatouille
5oz red wine
Dessert
I'm mostly positive I had a muffin, carrots, and almond butter that day.
3 eggs, squash? tomatoes?, olive oil, probably some cheese...
16oz black tea
Lunch
6oz chicken breast, 1 tbs BBQ sauce, 1 cup cabbage fennel slaw, and something else...
Water
Snack
1/2 cup greek yogurt, 1/3 cup raspberries, 2oz walnuts
Water
Post WOD
1 banana, 2oz mixed nuts, 1 protein shake
Dinner
6oz flank steak with teriyaki sauce, 2/3 cup sweet potato salad, 2/3 cup ratatouille
5oz red wine
Dessert
I'm mostly positive I had a muffin, carrots, and almond butter that day.
Day 190, Food
(I will probably not remember everything since it's now about 4 days past... haha!)
Breakfast
3 eggs, 1 kohlrabi, 2 slices bacon, a few sun dried tomatoes, 1 tbs olive oil, 1 tbs parm cheese
16oz tea
Lunch
6oz stuffed chicken breast with pine nuts, spinach, sun dried tomatoes, 1/2 cup grape tomato and mozz ball salad, 1 cup cabbage fennel slaw
Snack
1/2 cup cottage cheese, 1/3 cup blueberries, 2oz walnuts
Dinner
4oz stuffed turkey burger, 1 cup cabbage fennel slaw, and something else...
4oz cabernet
Dessert
Dark chocolate coconut muffins!!
I'm sure I had some berries, carrots, and almond butter somewhere in that day.
Breakfast
3 eggs, 1 kohlrabi, 2 slices bacon, a few sun dried tomatoes, 1 tbs olive oil, 1 tbs parm cheese
16oz tea
Lunch
6oz stuffed chicken breast with pine nuts, spinach, sun dried tomatoes, 1/2 cup grape tomato and mozz ball salad, 1 cup cabbage fennel slaw
Snack
1/2 cup cottage cheese, 1/3 cup blueberries, 2oz walnuts
Dinner
4oz stuffed turkey burger, 1 cup cabbage fennel slaw, and something else...
4oz cabernet
Dessert
Dark chocolate coconut muffins!!
I'm sure I had some berries, carrots, and almond butter somewhere in that day.
Saturday, July 9, 2011
Day 189, Food
Breakfast
3 eggs, 2 slices bacon, 1/2 small zucchini, 1/2 super small yellow squash, 1 1/2 garlic scapes, 1 tbs oil, 1/4 cup cheddar cheese
10oz black coffee
Lunch
4oz burger, 1 cup kale and collards with onions, apples, almonds, and parm
Water
Snack
1 double dark chocolate chip and almond cookies
1/2 cup cottage cheese, 1/3 cup blueberries, 1/4 cup walnuts
Some coconut flakes and dark choco chips
8 Tortilla chips, some strawberry jam, handful kettle popcorn
Dinner
2 sausage parm (non breaded) with onions, peppers, and mozz, 2/3 cup maple smashed sweet potatoes, 1/2 cup harvest slaw
5oz Pinot Noir
Dessert
A few forkfuls coconut custard pie (without crust)
3 eggs, 2 slices bacon, 1/2 small zucchini, 1/2 super small yellow squash, 1 1/2 garlic scapes, 1 tbs oil, 1/4 cup cheddar cheese
10oz black coffee
Lunch
4oz burger, 1 cup kale and collards with onions, apples, almonds, and parm
Water
Snack
1 double dark chocolate chip and almond cookies
1/2 cup cottage cheese, 1/3 cup blueberries, 1/4 cup walnuts
Some coconut flakes and dark choco chips
8 Tortilla chips, some strawberry jam, handful kettle popcorn
Dinner
2 sausage parm (non breaded) with onions, peppers, and mozz, 2/3 cup maple smashed sweet potatoes, 1/2 cup harvest slaw
5oz Pinot Noir
Dessert
A few forkfuls coconut custard pie (without crust)
Day 188, ACTIVITY!!
Woo Hoo!!
Finally felt OK enough to do something! So I ran 6.1 miles. Took about 58 minutes. Didn't get too much time to stretch afterwards and knees hurt a little throughout day, but I stretched real good this morning and I feel good today!
Finally felt OK enough to do something! So I ran 6.1 miles. Took about 58 minutes. Didn't get too much time to stretch afterwards and knees hurt a little throughout day, but I stretched real good this morning and I feel good today!
Friday, July 8, 2011
Day 188, Food
Breakfast
3 eggs, 2 slices bacon, 1/2 zucchini, 3 scallions, 1 tb sun dried tomatoes, 1 tbs fresh chopped basil, 1 tbs olive oil
16oz black coffee
Lunch
1 carrot stick, 1 tbs almond butter
6oz burger, 1 cup kale and collards with onions, apple, craisins, almonds, and parm
1/2 double dark choco cookie
Water
Snack
1/2 cup greek yogurt, 1/3 cup raspberries, 1/4 cup toasted walnuts and almonds
Some dark choco chips and coconut
2oz cheese
2/3 cup fruit (strawberries, pineapple, grapes)
6oz wine
Dinner
1/2 cup tomato mozz pesto salad, 4oz burger, 1 tbs BBQ sauce
1 carrot stick, 1 tbs almond butter
3 eggs, 2 slices bacon, 1/2 zucchini, 3 scallions, 1 tb sun dried tomatoes, 1 tbs fresh chopped basil, 1 tbs olive oil
16oz black coffee
Lunch
1 carrot stick, 1 tbs almond butter
6oz burger, 1 cup kale and collards with onions, apple, craisins, almonds, and parm
1/2 double dark choco cookie
Water
Snack
1/2 cup greek yogurt, 1/3 cup raspberries, 1/4 cup toasted walnuts and almonds
Some dark choco chips and coconut
2oz cheese
2/3 cup fruit (strawberries, pineapple, grapes)
6oz wine
Dinner
1/2 cup tomato mozz pesto salad, 4oz burger, 1 tbs BBQ sauce
1 carrot stick, 1 tbs almond butter
Thursday, July 7, 2011
Day 187, Food
Yes, you are correct, I have not had an activity in a while... I've been under the weather since Sunday :*( Maybe tomorrow I will run if I am up to it!
Breakfast
3 eggs, 3 slices bacon, 1 cup spianch, mushrooms, 1/4 cup feta, oil
16oz black tea
Lunch
5oz stuffed chicken breast with cheese, pine nuts, spinach, and sun dried tomatoes, 1 cup kale and collards with onion, apple, almonds, oil, and parm
Snack
1/2 cup greek yogurt, 1/3 cup raspberries, 2 tbs sliced almonds
1 chocolate covered strawberry
Dinner
6oz steak, 1 cup maple smashed sweet potatoes, 1 cup artichoke salad
4oz blueberry wine
Dessert
1 tbs cashew butter, 6 BBQ chips, 1/2 chocolate chip cookie, regular kind :( ....
Breakfast
3 eggs, 3 slices bacon, 1 cup spianch, mushrooms, 1/4 cup feta, oil
16oz black tea
Lunch
5oz stuffed chicken breast with cheese, pine nuts, spinach, and sun dried tomatoes, 1 cup kale and collards with onion, apple, almonds, oil, and parm
Snack
1/2 cup greek yogurt, 1/3 cup raspberries, 2 tbs sliced almonds
1 chocolate covered strawberry
Dinner
6oz steak, 1 cup maple smashed sweet potatoes, 1 cup artichoke salad
4oz blueberry wine
Dessert
1 tbs cashew butter, 6 BBQ chips, 1/2 chocolate chip cookie, regular kind :( ....
Wednesday, July 6, 2011
Day 186, Food
Breakfast
3 eggs, 1/2 zucchini (about 1/2 cup), 1/4 cup sliced scallion greens, 1/4 cup cheddar, 1 tbs olive oil
Coffee...
6 mixed nuts
Lunch
4 slices of a Mt Fuji Roll (same as other day), 1 jazz apple
Water
Snack
1/2 cup cottage cheese, 4 large strawberries, 1/4 cup walnuts
Water
Dinner
4oz teriyaki salmon with veggies
1 double dark chocolate cookie with almonds, 1 carrot stick, 1 tbs almond butter
Water
3 eggs, 1/2 zucchini (about 1/2 cup), 1/4 cup sliced scallion greens, 1/4 cup cheddar, 1 tbs olive oil
Coffee...
6 mixed nuts
Lunch
4 slices of a Mt Fuji Roll (same as other day), 1 jazz apple
Water
Snack
1/2 cup cottage cheese, 4 large strawberries, 1/4 cup walnuts
Water
Dinner
4oz teriyaki salmon with veggies
1 double dark chocolate cookie with almonds, 1 carrot stick, 1 tbs almond butter
Water
Tuesday, July 5, 2011
Day 185, Food
Breakfast
3 egg omelet with gyro meat, 2 slices bacon, 1/4 cup homefries, 3 thick slices of tomato, about 1 strawberry with whipped cream and cottage cheese
16oz black coffee
Snack
3oz "shake" with espresso and strawberry and banana syrup
Lunch
1 carrot stick, 1/2 tbs almond butter
4oz burger with 1 tbs BBQ sauce, 2 cups spinach
Water
Snack
1 double dark chocolate cookie
2 celery stick quarters and 1 tbs almond butter
Water
Dinner
9oz Cab
4oz chicken breast stuffed with spinach, sundried tomatoes, pine nuts, and mozz cheese, 1 cup kale and collards steamed and mixed with sauteed onions, apple, almonds, and parm/ramano cheese, 2/3 cup red potatoes baked with oil and rosemary
3 egg omelet with gyro meat, 2 slices bacon, 1/4 cup homefries, 3 thick slices of tomato, about 1 strawberry with whipped cream and cottage cheese
16oz black coffee
Snack
3oz "shake" with espresso and strawberry and banana syrup
Lunch
1 carrot stick, 1/2 tbs almond butter
4oz burger with 1 tbs BBQ sauce, 2 cups spinach
Water
Snack
1 double dark chocolate cookie
2 celery stick quarters and 1 tbs almond butter
Water
Dinner
9oz Cab
4oz chicken breast stuffed with spinach, sundried tomatoes, pine nuts, and mozz cheese, 1 cup kale and collards steamed and mixed with sauteed onions, apple, almonds, and parm/ramano cheese, 2/3 cup red potatoes baked with oil and rosemary
Day 184, Food
Breakfast
Eggs, mushrooms, bacon, guac, and cheese omelet
16oz black coffee
Snacks
1 bite of carrot walnut bread
1oz roast beef
1 nectarine
1 carrot stick and 1/2 tbs almond butter
~10 almonds
1 double dark chocolate cookie
Dinner
4 celery stick quarters, 6 baby carrots, 1/4 cup spinach dip, ~10 sesame tortilla chips, 1 tbs guac, 2 tbs garlic and chive cheese spread
12oz Stella
4oz grilled chicken breast marinated in olive oil and herbs and smeared raspberries, 1 hot dog with 1 slice cheese, 2 tbs BBQ sauce
1/3 cup vodka soaked watermelon
Eggs, mushrooms, bacon, guac, and cheese omelet
16oz black coffee
Snacks
1 bite of carrot walnut bread
1oz roast beef
1 nectarine
1 carrot stick and 1/2 tbs almond butter
~10 almonds
1 double dark chocolate cookie
Dinner
4 celery stick quarters, 6 baby carrots, 1/4 cup spinach dip, ~10 sesame tortilla chips, 1 tbs guac, 2 tbs garlic and chive cheese spread
12oz Stella
4oz grilled chicken breast marinated in olive oil and herbs and smeared raspberries, 1 hot dog with 1 slice cheese, 2 tbs BBQ sauce
1/3 cup vodka soaked watermelon
Sunday, July 3, 2011
Day 183, Food
Breakfast
3 eggs, 1 small (really small, haha) yellow squash, 1 1/2 cup spinach, 1 tbs olive oil, 1 tbs butter, 1/4 cup mozz cheese
20oz black coffee
Lunch
1 cup seared swiss chard with almonds and strawberries in a strawberry cranberry vinaigrette reduction, 3oz stuff pork (mushrooms, peppers, cheese)
Water
Snack
1 nectarine, 8 Brazil nuts
Handful or more of raspberries
Dinner
1/2 Fuji mountain roll (salmon, eel & avocado inside, soybean wrap)
1 cup salad with peanut ginger dressing
1 cup Clear soup
1 Pork dumpling with sauce
4oz salmond teriyaki and 2/3 cup vegetables
5oz blackberry wine
Snack
5oz blackberry wine
2 baby carrots
1/2 tbs cashew butter
3 eggs, 1 small (really small, haha) yellow squash, 1 1/2 cup spinach, 1 tbs olive oil, 1 tbs butter, 1/4 cup mozz cheese
20oz black coffee
Lunch
1 cup seared swiss chard with almonds and strawberries in a strawberry cranberry vinaigrette reduction, 3oz stuff pork (mushrooms, peppers, cheese)
Water
Snack
1 nectarine, 8 Brazil nuts
Handful or more of raspberries
Dinner
1/2 Fuji mountain roll (salmon, eel & avocado inside, soybean wrap)
1 cup salad with peanut ginger dressing
1 cup Clear soup
1 Pork dumpling with sauce
4oz salmond teriyaki and 2/3 cup vegetables
5oz blackberry wine
Snack
5oz blackberry wine
2 baby carrots
1/2 tbs cashew butter
Day 182, Food
Breakfast
3 eggs, 1 tbs butter, 1 tbs parm cheese, 2 slices bacon
16oz mango tea, 10oz black coffee
1 peach
Lunch
3 cups salad, 1/2 cup grape tomatoes, 2oz flank steak, 5 large shrimp, 2 tbs olive oil, 1/2 cup green beans with candied almonds and strawberry cranberry vinaigrette
Snack
1/2 cup greek yogurt, 1/2 mango, 2 strawberries, 2 tbs sliced almonds
Water
Dinner
5oz stuffed pork (mushrooms, peppers, cheese), 1 cup seared swiss chard with almonds and strawberries in strawberry cranberry vinaigrette reduction, 1 ear sweet corn with basil-garlic scape butter
5oz red wine
Snack
5oz white wine
Mini butterfinger blizzard, another 1/2 cup brownie blast milkshake
3 eggs, 1 tbs butter, 1 tbs parm cheese, 2 slices bacon
16oz mango tea, 10oz black coffee
1 peach
Lunch
3 cups salad, 1/2 cup grape tomatoes, 2oz flank steak, 5 large shrimp, 2 tbs olive oil, 1/2 cup green beans with candied almonds and strawberry cranberry vinaigrette
Snack
1/2 cup greek yogurt, 1/2 mango, 2 strawberries, 2 tbs sliced almonds
Water
Dinner
5oz stuffed pork (mushrooms, peppers, cheese), 1 cup seared swiss chard with almonds and strawberries in strawberry cranberry vinaigrette reduction, 1 ear sweet corn with basil-garlic scape butter
5oz red wine
Snack
5oz white wine
Mini butterfinger blizzard, another 1/2 cup brownie blast milkshake
Friday, July 1, 2011
Day 181, Food
Breakfast
1/2 serving of Notmeal (about 1/2 banana, 1.5 eggs, 1/4 cup combined walnuts, pecans, and almonds, 1 tbs almond butter, 1 tbs flaxseed, 1 tbs coconut milk) with 1 egg over easy
16oz black coffee
Lunch
Salad with grilled veggies, 6oz flank steak, and oil
Snack
Some green beans, 1oz cheese, 1oz cashews
Saturn peach
Some smokehouse almonds, 1oz ham, 1/4 cup cucumbers
Dinner
1 carrot stick, 1 tbs almond butter
2 cups salad, handful green beans, 1/3 cup grape tomatoes, 5 shrimp, 3oz ham, 2 tbs goat cheese, 1 tbs olive oil
5 oz red wine
Snack
2 rice crackers, 1 carrot stick, 1 swipe PB, lil bit of raisins, 1 tbs almond butter
Water
1/2 serving of Notmeal (about 1/2 banana, 1.5 eggs, 1/4 cup combined walnuts, pecans, and almonds, 1 tbs almond butter, 1 tbs flaxseed, 1 tbs coconut milk) with 1 egg over easy
16oz black coffee
Lunch
Salad with grilled veggies, 6oz flank steak, and oil
Snack
Some green beans, 1oz cheese, 1oz cashews
Saturn peach
Some smokehouse almonds, 1oz ham, 1/4 cup cucumbers
Dinner
1 carrot stick, 1 tbs almond butter
2 cups salad, handful green beans, 1/3 cup grape tomatoes, 5 shrimp, 3oz ham, 2 tbs goat cheese, 1 tbs olive oil
5 oz red wine
Snack
2 rice crackers, 1 carrot stick, 1 swipe PB, lil bit of raisins, 1 tbs almond butter
Water
Thursday, June 30, 2011
Day 180, Food
Breakfast
3 eggs, 1/3 cup pico, 1/3 cup mango salsa, 1 cup spinach, 1 tbs olive oil, 1/2 cup guac, 1/4 cup cheddar
20oz black coffee
A few strawberries (maybe 4?)
Lunch
3 cups salad, 1/2 cup grape tomatoes, 1 tbs olive oil, 1/3 cup green beans with candied almonds and strawberry cranberry vinaigrette, 3 ribs with BBQ sauce
Water
Snack
1/2 cop greek yogurt, 1 banana, 1/4 cup walnuts/pecans
Water
Another strawberry, some raspberries
Dinner
1/2 cup pulled pork with 1 tbs BBQ sauce, 1 slice (about 2oz) stuffed pork, 1/3 cup bok choy salad, 1/3 cup sweet potato salad, and 1/3 cup broccoli salad
Water
Snack
1/2 cup baby carrots, 1 tbs cashew butter
3 eggs, 1/3 cup pico, 1/3 cup mango salsa, 1 cup spinach, 1 tbs olive oil, 1/2 cup guac, 1/4 cup cheddar
20oz black coffee
A few strawberries (maybe 4?)
Lunch
3 cups salad, 1/2 cup grape tomatoes, 1 tbs olive oil, 1/3 cup green beans with candied almonds and strawberry cranberry vinaigrette, 3 ribs with BBQ sauce
Water
Snack
1/2 cop greek yogurt, 1 banana, 1/4 cup walnuts/pecans
Water
Another strawberry, some raspberries
Dinner
1/2 cup pulled pork with 1 tbs BBQ sauce, 1 slice (about 2oz) stuffed pork, 1/3 cup bok choy salad, 1/3 cup sweet potato salad, and 1/3 cup broccoli salad
Water
Snack
1/2 cup baby carrots, 1 tbs cashew butter
Day 180, Activity
5:30 am Class
Strength: Strict press week 1
50x5, 60x5, 65x5
*arms still sore from Monday!
WOD: 3 rounds for time
-400m run
-20 OHS
-20 Leg raise and reach
Weight: 55#
Result: 12:29
Notes: Rocked out OHS! Woot Woot! and leg raise and reach was good, would like to see that more maybe. Calves super tight still (likely from 8K this past weekend...)
Strength: Strict press week 1
50x5, 60x5, 65x5
*arms still sore from Monday!
WOD: 3 rounds for time
-400m run
-20 OHS
-20 Leg raise and reach
Weight: 55#
Result: 12:29
Notes: Rocked out OHS! Woot Woot! and leg raise and reach was good, would like to see that more maybe. Calves super tight still (likely from 8K this past weekend...)
Wednesday, June 29, 2011
Day 179, Food
Breakfast
3 eggs, 1/3 cup pico, 1/4 cup mango salsa, 1 cup spinach, 1/4 cup cheddar, 1 tbs olive oil, 1/2 cup guac
20oz black coffee
Lunch
2 cups salad, 1/2 cup grape tomatoes, 1 carrot, 2 tbs olive oil, 2oz salmon, 8 shrimp
Water
Snack
1/2 cup cottage cheese, 1 banana, 2 tbs sunflower seeds and sliced almonds
Water
Dinner
4 ribs with BBQ sauce, 1 panko crusted soft shell crab with fried scallions and garlic, 1 cup green beans with candied almonds, strawberry cranberry vinaigrette
5oz red wine
Dessert
1/2 coconut creme brulee, 3 fork fulls of banana bunt cake in tres-leches (sp?) sauce
3 eggs, 1/3 cup pico, 1/4 cup mango salsa, 1 cup spinach, 1/4 cup cheddar, 1 tbs olive oil, 1/2 cup guac
20oz black coffee
Lunch
2 cups salad, 1/2 cup grape tomatoes, 1 carrot, 2 tbs olive oil, 2oz salmon, 8 shrimp
Water
Snack
1/2 cup cottage cheese, 1 banana, 2 tbs sunflower seeds and sliced almonds
Water
Dinner
4 ribs with BBQ sauce, 1 panko crusted soft shell crab with fried scallions and garlic, 1 cup green beans with candied almonds, strawberry cranberry vinaigrette
5oz red wine
Dessert
1/2 coconut creme brulee, 3 fork fulls of banana bunt cake in tres-leches (sp?) sauce
Tuesday, June 28, 2011
Day 178, Food
Breakfast
Notmeal with 1 medium banana, 2.5 eggs, 2 tbs coconut milk, 1.5 tbs flaxseed meal 1/4 cup each walnuts and pecans, a few almonds, 2 tbs almond/cashew butter, spices
16oz black coffee
Lunch
2 cups lettuce, 1/2 cup grape tomatoes, 3 celery sticks, 6 hot wings, 1/4 cup cottage cheese
Water
Snack
Granny smith apple, 2oz mixed nuts
Water
Dinner
5oz chicken breast, 1/2 cup claremont salad (basically a slaw salad), 1/2 cup fresh fruit, 6 shrimp, 6 tortilla chips, 6 dark choco covered almonds, 1 Henieken light, 1/3 cup veggies and 1 tbs ranch dip
Snack
1 carrot stick, 1/2 tbs almond butter
Notmeal with 1 medium banana, 2.5 eggs, 2 tbs coconut milk, 1.5 tbs flaxseed meal 1/4 cup each walnuts and pecans, a few almonds, 2 tbs almond/cashew butter, spices
16oz black coffee
Lunch
2 cups lettuce, 1/2 cup grape tomatoes, 3 celery sticks, 6 hot wings, 1/4 cup cottage cheese
Water
Snack
Granny smith apple, 2oz mixed nuts
Water
Dinner
5oz chicken breast, 1/2 cup claremont salad (basically a slaw salad), 1/2 cup fresh fruit, 6 shrimp, 6 tortilla chips, 6 dark choco covered almonds, 1 Henieken light, 1/3 cup veggies and 1 tbs ranch dip
Snack
1 carrot stick, 1/2 tbs almond butter
Day 177, Activity
5pm Class
WOD: "Cindy"
20 min AMRAP
-5 Pull ups
-10 Push ups
-15 Air squats
Specs: Purple band
Result: 15 5/10/5
Notes: 2 push ups and 5 air squats better than 5/3/2011!!! Push ups killed (per usual) and tore my hand open on pull ups.
Strength: Front squat week 4
45x5, 55x5, 65x5
WOD: "Cindy"
20 min AMRAP
-5 Pull ups
-10 Push ups
-15 Air squats
Specs: Purple band
Result: 15 5/10/5
Notes: 2 push ups and 5 air squats better than 5/3/2011!!! Push ups killed (per usual) and tore my hand open on pull ups.
Strength: Front squat week 4
45x5, 55x5, 65x5
Day 177, Food
Breakfast
Notmeal with 1/2 banana, 1.5 eggs, 1/4 cup total walnuts/pecans, 1 tbs flaxseed, 1 tbs almond butter, 1 tbs milk, spices
16oz black coffee
Some strawberries, blackberries, and raspberries
Lunch
1 cup roasted beets, kohlrabi, and collards with 4oz cajun burger
Some more strawberries
Snack
1/2 cup greek yogurt, 4 big strawberries, 2 tbs almonds and sunflower seeds
Water
Post WOD
1 string cheese
Water
Dinner
6oz poached salmon, veggie saute with 1/4 cup red peppers, 1/3 cup onion, 1/2 cup zucchini, and 3 garlic scapes in 1 tbs olive oil and 1 tbs butter
5oz red wine
Dessert
1/2 coconut creme brulee, 3oz red wine
Notmeal with 1/2 banana, 1.5 eggs, 1/4 cup total walnuts/pecans, 1 tbs flaxseed, 1 tbs almond butter, 1 tbs milk, spices
16oz black coffee
Some strawberries, blackberries, and raspberries
Lunch
1 cup roasted beets, kohlrabi, and collards with 4oz cajun burger
Some more strawberries
Snack
1/2 cup greek yogurt, 4 big strawberries, 2 tbs almonds and sunflower seeds
Water
Post WOD
1 string cheese
Water
Dinner
6oz poached salmon, veggie saute with 1/4 cup red peppers, 1/3 cup onion, 1/2 cup zucchini, and 3 garlic scapes in 1 tbs olive oil and 1 tbs butter
5oz red wine
Dessert
1/2 coconut creme brulee, 3oz red wine
Sunday, June 26, 2011
Day 176, Food
Breakfast
3 eggs, 1/3 cup pico, 1/4 cup mango salsa, 1 cup spinach, 1 tbs olive oil, 1/4 cup cheddar cheese, 1/2 cup gauc
10oz black coffee
Lunch
1 cup roasted beets, kohlrabi, and collards in garlic and oil, 1 can sardines in water, drained, 2/3 peach
Water
Snack
Lil bit of blackberry jam, 1/2 cup greek yogurt, 1/3 cup blueberries, 2oz brazil nuts
Water
Dinner
1/3 cup asian slaw, 1 sweet potato, 1 tbs butter, 3 ribs with BBQ sauce, 4oz burger with BBQ sauce
6oz red wine
Snack
1 forkfull cheesecake
1/2 cup baby carrots, 2 tbs sunflower seed butter
3 eggs, 1/3 cup pico, 1/4 cup mango salsa, 1 cup spinach, 1 tbs olive oil, 1/4 cup cheddar cheese, 1/2 cup gauc
10oz black coffee
Lunch
1 cup roasted beets, kohlrabi, and collards in garlic and oil, 1 can sardines in water, drained, 2/3 peach
Water
Snack
Lil bit of blackberry jam, 1/2 cup greek yogurt, 1/3 cup blueberries, 2oz brazil nuts
Water
Dinner
1/3 cup asian slaw, 1 sweet potato, 1 tbs butter, 3 ribs with BBQ sauce, 4oz burger with BBQ sauce
6oz red wine
Snack
1 forkfull cheesecake
1/2 cup baby carrots, 2 tbs sunflower seed butter
Saturday, June 25, 2011
Day 175, Activity
Save the Bay 8K, Lavallette, NJ
8:30am
Result: 39:29
Notes: 10 min faster than last year! Althou this year I was not suffering from a massive hangover and blisters on my feet, haha! Paced with a girl from Brooklyn for about 3/4 of the race, keeping a 7:30-45ish pace, then I dropped to about an 8 min pace mile 4. Sprinted last few hundred yards. Calves are tight and toes are a bit raw. Got a massage after the race and the girl suggested to focus on stretching my glutes and that my IT wasn't too tight.
8:30am
Result: 39:29
Notes: 10 min faster than last year! Althou this year I was not suffering from a massive hangover and blisters on my feet, haha! Paced with a girl from Brooklyn for about 3/4 of the race, keeping a 7:30-45ish pace, then I dropped to about an 8 min pace mile 4. Sprinted last few hundred yards. Calves are tight and toes are a bit raw. Got a massage after the race and the girl suggested to focus on stretching my glutes and that my IT wasn't too tight.
Day 175, Food
Breakfast
3 eggs, 3 small tomatoes, 1/2 tbs butter, 1/4 cup cheese, 2 slices bacon
16oz black coffee
Post Run
3 orange quarters, 8oz VICO coconut water (delish!), 1oz lunch meat
Water
Snack
1 carrot stick, 1 tbs almond butter
Water
Lunch
4oz bison burger, 2 cups lettuce, 1 small red pepper, 1/2 cup grape tomatoes, 1 tbs sun dried tomato and garlic sauce, 1/2 cup butter steamed green beans and carrots with almonds, 1 tbs crushed walnuts
Water
Snack
Some strawberries
Dinner
1 cup sauteed veggies (mushrooms, carrots, peas), 1 cup meat sauce, 2 tbs mozz cheese
Water
Dessert
1/2 cup fresh cooked rhubarb (sweetened with sugar), 10oz black coffee
Snack
2 carrot sticks, 1 celery stick, 1 tbs cashew butter
6oz red wine
3 eggs, 3 small tomatoes, 1/2 tbs butter, 1/4 cup cheese, 2 slices bacon
16oz black coffee
Post Run
3 orange quarters, 8oz VICO coconut water (delish!), 1oz lunch meat
Water
Snack
1 carrot stick, 1 tbs almond butter
Water
Lunch
4oz bison burger, 2 cups lettuce, 1 small red pepper, 1/2 cup grape tomatoes, 1 tbs sun dried tomato and garlic sauce, 1/2 cup butter steamed green beans and carrots with almonds, 1 tbs crushed walnuts
Water
Snack
Some strawberries
Dinner
1 cup sauteed veggies (mushrooms, carrots, peas), 1 cup meat sauce, 2 tbs mozz cheese
Water
Dessert
1/2 cup fresh cooked rhubarb (sweetened with sugar), 10oz black coffee
Snack
2 carrot sticks, 1 celery stick, 1 tbs cashew butter
6oz red wine
Friday, June 24, 2011
Day 174, Food
Breakfast
3 eggs, 1/3 zucchini, 3 small tomatoes, 1 tbs olive oil, 4 scallions, 1/4 mozz cheese
16oz black coffee
Lunch
1 cup roasted beets, kohlrabi, and collards in oil and garlic
Water
Snack
1/2 cup cottage cheese, 1 banana, 2 tbs roasted pecans
2oz dark chocolate with almonds
Water
Dinner
1 carrot stick with 1 tbs almond butter
4 english shelling peas
12oz bud light lime
1 grilled chicken thigh with homemade BBQ sauce, 4 new potatoes cooked in butter and herbs, 2 cup salad (spinach and spring mix) with cukes, peppers, and tomatoes with 1 tbs sundried tomato and garlic sauce
Snack
8 rice crackers, 2 tbs peanut butter, 6 salt and pepper potato chips
3 eggs, 1/3 zucchini, 3 small tomatoes, 1 tbs olive oil, 4 scallions, 1/4 mozz cheese
16oz black coffee
Lunch
1 cup roasted beets, kohlrabi, and collards in oil and garlic
Water
Snack
1/2 cup cottage cheese, 1 banana, 2 tbs roasted pecans
2oz dark chocolate with almonds
Water
Dinner
1 carrot stick with 1 tbs almond butter
4 english shelling peas
12oz bud light lime
1 grilled chicken thigh with homemade BBQ sauce, 4 new potatoes cooked in butter and herbs, 2 cup salad (spinach and spring mix) with cukes, peppers, and tomatoes with 1 tbs sundried tomato and garlic sauce
Snack
8 rice crackers, 2 tbs peanut butter, 6 salt and pepper potato chips
Thursday, June 23, 2011
Day 173, Food
Breakfast
1/2 of a Notmeal- 1/2 banana, 1.5 eggs, 1 tbs milk, 1/8 cup each walnuts and pecans, 1 tbs almond butter, 1 tbs flaxseed meal, spices
20oz black coffee
Some blueberries
Lunch
4oz london broil, 1 cup swiss chard sauteed with garlic and oil with parm
Water
Snack
1 shrimp
1/2 cup greek yogurt, 1/3 cup blueberries, 2 tbs sliced almonds
Water
1/2 nectarine
Dinner
1/2 cup greek salad, 1/2 cup roasted potato salad
2/3 cup Jamacian Jerk shrimp salad, 3oz chicken with chickpeas and sweet carrot glaze
5oz Pinot nior
Dessert
2/3 coconut creme brulee
8oz decaf with coconut creamer
1/2 of a Notmeal- 1/2 banana, 1.5 eggs, 1 tbs milk, 1/8 cup each walnuts and pecans, 1 tbs almond butter, 1 tbs flaxseed meal, spices
20oz black coffee
Some blueberries
Lunch
4oz london broil, 1 cup swiss chard sauteed with garlic and oil with parm
Water
Snack
1 shrimp
1/2 cup greek yogurt, 1/3 cup blueberries, 2 tbs sliced almonds
Water
1/2 nectarine
Dinner
1/2 cup greek salad, 1/2 cup roasted potato salad
2/3 cup Jamacian Jerk shrimp salad, 3oz chicken with chickpeas and sweet carrot glaze
5oz Pinot nior
Dessert
2/3 coconut creme brulee
8oz decaf with coconut creamer
Day 173, Activity
5:30am class
Strength: Strict press 1RM
30x10,50x5,60x3,70x1,80x1,85xF
WOD: For time:
-150 Double unders (4x singles)
-15 Knees to eblows
-15 Back squats
-15 KTE
-10 BS
-15 KTE
-5 BS
-150 DU (4x singles)
Weight/Specs: Singles (boo!), 95#
Result: 23:57
Notes: Holy jump rope :-/ Had a super hard time. I kept bringing my hand up and out. Used my shoulders way too much, didn't spin the rope quite quick enough. KTE- need to open on the down (same for pull ups). BS- lookin good :) I was a hot sweaty mess at the end, but it felt good!
Strength: Strict press 1RM
30x10,50x5,60x3,70x1,80x1,85xF
WOD: For time:
-150 Double unders (4x singles)
-15 Knees to eblows
-15 Back squats
-15 KTE
-10 BS
-15 KTE
-5 BS
-150 DU (4x singles)
Weight/Specs: Singles (boo!), 95#
Result: 23:57
Notes: Holy jump rope :-/ Had a super hard time. I kept bringing my hand up and out. Used my shoulders way too much, didn't spin the rope quite quick enough. KTE- need to open on the down (same for pull ups). BS- lookin good :) I was a hot sweaty mess at the end, but it felt good!
Day 172, Food
Breakfast
3 eggs, 1/3 cup pico, 1/3 cup mango salsa, 1/4 cup cheddar cheese, 1/2 cup guac, 1 tbs olive oil
16oz black coffee
Lunch
4oz pot roast, 2 cups salad, 4 radishes, 1/2 cup grape tomatoes, 2 tbs olive oil, handful crumbled kale chips
Water
Snack
4oz milkshake
1/2 cup cottage cheese, 1/3 cup blueberries, 2 tbs sliced almonds
Water
1 carrot stick, 1/2 tbs almond butter
Dinner
Ox tail! I guess about 4oz meat? It was a huge mound but there was so much bone! Oh so delicious! And about 1.5 cup of veggies (carrot, celery, onion, sweet potato) that was roasted with it.
7oz red wine
Snack
1 pumpkin spice cookie
about 15 tortilla chips, and at least 3 tbs almond butter (and I didn't feel too good after)
3 eggs, 1/3 cup pico, 1/3 cup mango salsa, 1/4 cup cheddar cheese, 1/2 cup guac, 1 tbs olive oil
16oz black coffee
Lunch
4oz pot roast, 2 cups salad, 4 radishes, 1/2 cup grape tomatoes, 2 tbs olive oil, handful crumbled kale chips
Water
Snack
4oz milkshake
1/2 cup cottage cheese, 1/3 cup blueberries, 2 tbs sliced almonds
Water
1 carrot stick, 1/2 tbs almond butter
Dinner
Ox tail! I guess about 4oz meat? It was a huge mound but there was so much bone! Oh so delicious! And about 1.5 cup of veggies (carrot, celery, onion, sweet potato) that was roasted with it.
7oz red wine
Snack
1 pumpkin spice cookie
about 15 tortilla chips, and at least 3 tbs almond butter (and I didn't feel too good after)
Tuesday, June 21, 2011
Day 171, Food
Breakfast
4 eggs, 1 tbs butter, 2 tbs parm cheese, 1 large banana
16oz black coffee (reg and french vanilla mixed)
Snack
8 baby carrots, 1.5 tbs cashew butter
1.5 cups watermelon
Water
Lunch
3oz pot roast, 2/3 cup pot roasted veggies
Snack
Granny smith apple, 2oz mixed nuts
Water
Dinner
1 carrot stick, 1 tbs almond butter
1 cup snow peas, 8 medium shrimp, 1 tbs coconut oil
Water
4 eggs, 1 tbs butter, 2 tbs parm cheese, 1 large banana
16oz black coffee (reg and french vanilla mixed)
Snack
8 baby carrots, 1.5 tbs cashew butter
1.5 cups watermelon
Water
Lunch
3oz pot roast, 2/3 cup pot roasted veggies
Snack
Granny smith apple, 2oz mixed nuts
Water
Dinner
1 carrot stick, 1 tbs almond butter
1 cup snow peas, 8 medium shrimp, 1 tbs coconut oil
Water
Monday, June 20, 2011
Day 170, Activity
5pm Class
WOD: 'Helen'
3 rounds for time
- 400m run
- 21 KBS
- 12 pull ups
Weight/Specs: 35#, purple
Result: 12:09
Notes: I need to work on pull ups... BUT rocked out KBS at 35# which was awesomeee
Strength: Front squat week 3
85x5, 95x3, 105x6
Level Tests: More level 1 tests
400m run- 1:35
25 26# KBS
10 Deadlifts @ 95#
10 Med ball cleans
10 strict press @ 45#
15 wall balls 14# @10 ft
WOD: 'Helen'
3 rounds for time
- 400m run
- 21 KBS
- 12 pull ups
Weight/Specs: 35#, purple
Result: 12:09
Notes: I need to work on pull ups... BUT rocked out KBS at 35# which was awesomeee
Strength: Front squat week 3
85x5, 95x3, 105x6
Level Tests: More level 1 tests
400m run- 1:35
25 26# KBS
10 Deadlifts @ 95#
10 Med ball cleans
10 strict press @ 45#
15 wall balls 14# @10 ft
Day 170, Food
Breakfast
3 eggs, 1/3 cup pico, 1/3 cup mango salsa, 1/2 cup guac, 1 tbs olive oil, 1/4 cup cheddar cheese
20oz black coffee
Lunch
2 cups salad, 4 radishes, 1/2 cup grape tomatoes, 2/3 cup sandwhich steak, 1/2 cup pulled pork, ~2 tbs olive oil, handful kale chips
Water
Snack
1/2 cup greek yogurt, 1/3 cup blueberries and raspberries, 2oz brazil nuts
Water
Post WOD
Protein shake, 1 peach, 2oz mixed nuts
Water
Dinner
4oz mahi filet with coconut mandarin glaze, 2 spare ribs with BBQ sauce, 1 cup steamed veggies with butter, 8 fried plantain chips
Snack
5 baby carrots, 1 tbs cashew butter
3 eggs, 1/3 cup pico, 1/3 cup mango salsa, 1/2 cup guac, 1 tbs olive oil, 1/4 cup cheddar cheese
20oz black coffee
Lunch
2 cups salad, 4 radishes, 1/2 cup grape tomatoes, 2/3 cup sandwhich steak, 1/2 cup pulled pork, ~2 tbs olive oil, handful kale chips
Water
Snack
1/2 cup greek yogurt, 1/3 cup blueberries and raspberries, 2oz brazil nuts
Water
Post WOD
Protein shake, 1 peach, 2oz mixed nuts
Water
Dinner
4oz mahi filet with coconut mandarin glaze, 2 spare ribs with BBQ sauce, 1 cup steamed veggies with butter, 8 fried plantain chips
Snack
5 baby carrots, 1 tbs cashew butter
Sunday, June 19, 2011
Day 169, Food
Breakfast
3 eggs, 1/3 cup pico, 1/3 cup mango salsa, 1/2 cup guac, 1/4 cup cheddar, 1 tbs olive oil, 1 cup spinach
6oz 2% milk
16oz black coffee
Lunch
1 tortilla, 1 scoop peach salsa
4oz tilapia on bed of spinach and pepper saute, 1/2 cup harvest slaw
6oz chocolate milk
Snack
1 peach, 2oz brazil nuts
1 celery stick, 1 tbs cashew butter
Dinner
6oz london broil steak, 1 cup sauteed swiss chard with garlic and oil and pec romano cheese, 1 LARGE sweet potato with 1 tbs butter
5oz cab sauv
Dessert
Small Maggimoo's ice cream- carrot cake, moocha, walnuts, and hot fudge
3 eggs, 1/3 cup pico, 1/3 cup mango salsa, 1/2 cup guac, 1/4 cup cheddar, 1 tbs olive oil, 1 cup spinach
6oz 2% milk
16oz black coffee
Lunch
1 tortilla, 1 scoop peach salsa
4oz tilapia on bed of spinach and pepper saute, 1/2 cup harvest slaw
6oz chocolate milk
Snack
1 peach, 2oz brazil nuts
1 celery stick, 1 tbs cashew butter
Dinner
6oz london broil steak, 1 cup sauteed swiss chard with garlic and oil and pec romano cheese, 1 LARGE sweet potato with 1 tbs butter
5oz cab sauv
Dessert
Small Maggimoo's ice cream- carrot cake, moocha, walnuts, and hot fudge
Saturday, June 18, 2011
Day 168, Food
Breakfast
3 eggs, 2 slices bacon, 1/3 cup chopped mushrooms, 3 small tomatoes, 1 cup spinach, 3 scallions, 1 tbs olive oil, 1/4 cup mozz cheese
20oz black coffee
Lunch
6oz beef short rib with BBQ sauce, 2 cups salad, 1/2 cup grape tomatoes, 3 radishes, 2 tbs sun dried tomato vinaigrette
Water
Snack
1/2 cup cottage cheese, 1/3 cup strawberries, 2 tbs sliced almonds
1 tortilla chip, 1 scoop guac
1 tsp cream cheese and tangerine marmalade
Water
Dinner
6oz pot roast meat, 6 1/4" slices of fried plantains, 1/2 cup roasted veggies
5oz Chardonnay
Snack
3 celery thirds, 1 tbs sunflower seed butter
3 eggs, 2 slices bacon, 1/3 cup chopped mushrooms, 3 small tomatoes, 1 cup spinach, 3 scallions, 1 tbs olive oil, 1/4 cup mozz cheese
20oz black coffee
Lunch
6oz beef short rib with BBQ sauce, 2 cups salad, 1/2 cup grape tomatoes, 3 radishes, 2 tbs sun dried tomato vinaigrette
Water
Snack
1/2 cup cottage cheese, 1/3 cup strawberries, 2 tbs sliced almonds
1 tortilla chip, 1 scoop guac
1 tsp cream cheese and tangerine marmalade
Water
Dinner
6oz pot roast meat, 6 1/4" slices of fried plantains, 1/2 cup roasted veggies
5oz Chardonnay
Snack
3 celery thirds, 1 tbs sunflower seed butter
Day 167, Food
Breakfast
3 eggs, 1/3 cup pico de gallo, 1/3 cup mango salsa, 1/2 cup guac, 1/2 cup spinach, 1 tbs olive oil, 1/4 cup cheddar cheese
20oz black coffee
Lunch
2 cup stir fry with cauliflower, snow peas, and shrimp with ginger, oil, and butter
Water
Snack
3oz dark chocolate with almonds
1/2 cup cottage cheese, 1/3 cup strawberries, 2 tbs sliced almonds
10oz fruit wine
Dinner
4oz tilapia filet with bed of a spinach/pepper saute, 1/2 cup harvest slaw (cabbage, apples, craisins, walnuts, dressing)
1 carrot, 6 tortilla chips, 4 rice crackers, 2 tbs almond butter, 1 tbs cashew butter
3 eggs, 1/3 cup pico de gallo, 1/3 cup mango salsa, 1/2 cup guac, 1/2 cup spinach, 1 tbs olive oil, 1/4 cup cheddar cheese
20oz black coffee
Lunch
2 cup stir fry with cauliflower, snow peas, and shrimp with ginger, oil, and butter
Water
Snack
3oz dark chocolate with almonds
1/2 cup cottage cheese, 1/3 cup strawberries, 2 tbs sliced almonds
10oz fruit wine
Dinner
4oz tilapia filet with bed of a spinach/pepper saute, 1/2 cup harvest slaw (cabbage, apples, craisins, walnuts, dressing)
1 carrot, 6 tortilla chips, 4 rice crackers, 2 tbs almond butter, 1 tbs cashew butter
Day 166, Food
Breakfast
3 eggs, 1/3 cup chopped mushrooms, 2 tomatoes, 1 cup spinach, 1 tbs olive oil, 2 scallions, 1/4 cup mozz cheese, 1/4 avocado
20oz black coffee
Lunch
2 cups red leaf lettuce, 3 radishes, 1/2 cup grape tomatoes, 2 tbs oil, 6oz broiled salmon
Water
Snack
6oz milkshake
1 gala apple, 12 brazil nuts
1/2 cup greek yogurt and 1/2 mango, 2 tbs sliced almonds
Water
Coffee
Dinner
2 celery sticks, 1 tbs cashew butter
6oz beef short rib with BBQ sauce, 1 cup brussels sprouts with carmelized onions and bacon
3 eggs, 1/3 cup chopped mushrooms, 2 tomatoes, 1 cup spinach, 1 tbs olive oil, 2 scallions, 1/4 cup mozz cheese, 1/4 avocado
20oz black coffee
Lunch
2 cups red leaf lettuce, 3 radishes, 1/2 cup grape tomatoes, 2 tbs oil, 6oz broiled salmon
Water
Snack
6oz milkshake
1 gala apple, 12 brazil nuts
1/2 cup greek yogurt and 1/2 mango, 2 tbs sliced almonds
Water
Coffee
Dinner
2 celery sticks, 1 tbs cashew butter
6oz beef short rib with BBQ sauce, 1 cup brussels sprouts with carmelized onions and bacon
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