Day 29, Activity

2 laps around the Neshaminy mall- 2.2 miles. Bright and sunny, total mood booster! And nice energy burner. Which is good b/c my diet took a stab late afternoon...

Day 29, Food

Breakfast
3 eggs, 1/3 cup chopped mushrooms, 1 scallion, 1 cup spinach, 1 tbs olive oil, 1 tbs ground flax seed
20oz black coffee
Snack
1 kiwi fruit and 1/3 cup mixed nuts
16 oz green tea
Lunch
2 cups spinach, 1/2 cucumber, 4 small radishes, 1 tbs sliced almonds, 1 can sardines in oil
Snack
1/2 grapefruit, 1/2 beef jerky steak, about a dozen nuts, handful of some crazy mexican spiced corn chip, smidge of sunflower seed butter, and the marshmallow topping of some cookie thingy (good descriptions, right?!? about as good as the "food" I just ate! ha)
Dinner
~5 oz chicken, both dark and white meat, 2/3 cup roasted asparagus with garlic, 1 cup broccoli with olive oil
Water
Snack
About 1/4cup nuts, 1 tbs cashew butter, 6 rice crackers, some carrots

Day 28, Food

Breakfast
1/2 grapefruit, 3 eggs, 1/4 cup broccoli, 1 tbs oil
20oz black coffee
Lunch
Grilled shrimp and spinach salad at Applebee's, half size, water
Snack
1/2 cup warm sweet potato, apple, sausage, and spinach "salad"
Dinner
2 cups lemon-garlic shrimp and vegetables and 1/2 cup broccoli
16oz pumpkin spice coffee
Snack
1/2 grapefruit and about a dozen almonds
16oz black tea

Day 27, Activity

YMCA with sister

Bike: about 30 minutes on the virtual bike- warm up + hilly course 5.3 miles

Strength: Back squat
45#x10, 65#x10, 95#x7, 105#x5, 115#x2

Circut: 2 rounds 12 each exercise
DB leg raise (each side)
Close hand push up
DB step up
DB bench press
Side plank 60 seconds (each side)
Lat raises
Lat pull down
Split squat (each side)
Push up with row
Swiss roll out

Weight/specs: 15# DB leg raise, 20# DB step up, 20# press, 15 sec side plank switched back and forth, 7.5# lat raises, 25# lat pull down, 7.5# row
Result: Complete (only 5 each side on push up with row)
Notes: Push up=killer. Totally my worst enemy today.

Day 27, Food

Breakfast
3 eggs, 1/2 cup grapes, 1 small onion, 1 tbs oil
20oz black coffee
Snack
1oz salmon, 1/2 cup broccoli, 1 clementine, some almonds
Lunch
1 slice ham and 3 slices turkey deli meat, 2 cups lettuce, 1 small cuke, 1/4 cup peppers, 1 tbs olive oil and 1/2 tbs sliced almonds
12oz coffee
Snack
Some almonds
Dinner
2 cups beef, carrot, potato stew, 1/2 cup mashed cauliflower, 2 cups salad with lettuce, 3 artichoke quarters, cukes, pepper, and tomatoes with drizzle olive oil
Snack
Some almonds and 1/4 cup grapes

Day 26, food continued

Snacks on the drive to my sisters
1/2 cup mango, clementine, 1/4 cup mixed nuts, 1/2 beef jerky steak, 16oz cinnamon spice tea
Dinner
4oz salmon and 1 cup steamed broccoli and 1 tbs olive oil

Day 26, Food

Breakfast
3 eggs, 1/2 cup mushrooms, 2 scallions, 1/4 avocado, 1 tbs olive oil
20oz black coffee
Snack
6 strawberries and 1 tbs sunflower seed butter
10oz green tea
Lunch
1.5 cups chicken vegetable soup
6oz green tea

Day 25, Activity

5am
About 30 minutes snow shoveling and cleaning off my truck

5:30 class


Warm up: Day 6- push up, pull up, thruster. Doing slightly better on my "kip" for pull up. Thrusters I need to focus on active shoulders- up and not back. Remember to push my head through, not arms back


Strength: Deadlift Wendler week 1
90#x5, 100#x5, 115#x5+6=11


WOD: 5-4-3-2-1 For time
Muscle up
Bear complex (clean from ground, front squat to overhead, back squat to overhead, back to ground)

Weight/specs: Muscle up progression: (2 pull up+2 ring dips=1) blue band and purple band. 50# complex
Result: 7:50
Notes: Awesome! I went lower on weight again and was able to blow through the WOD. In fact I could have gone a little quicker, but I did not want to compromise form. Need to work on ring dips, but felt great on pull ups. Complex was neat; back squat to overhead (thruster) was tough though b/c of my wrists... I need wraps!!

Day 25, Food

Breakfast
3 eggs, 1/2 cup chopped mushrooms, 1 scallion, 1 1/2 cups spinach, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/4 cup fresh cranberries and 1/4 cup mixed nuts
16oz black tea
Lunch
1.5 cups chicken vegetable soup
Sliver of peanut brittle
Water
Snack
1/2 Grapefruit and 2oz salmon
12oz green tea
Pre-WOD snack
1/2 grapefruit, about 6 nuts
Dinner
4oz salmon, 1/2 cup baby carrots, 3 stalks celery, 1/4 avocado, 1/2 cup mushrooms
1/2 cup mixed nuts

Day 24, Activity

About 20 minutes shoveling snow

Day 24, Food

Breakfast
3 eggs, 1/2 cup sauteed mushroom and 1 scallion, 1/4 avocado
20oz black coffee
Snack
5 strawberries and 1 tbs sunflower seed butter
16oz green tea
Lunch
1.5 cups chicken vegetable soup
6 mixed nuts and sliver of peanut brittle
Water
Snack
1/4 cup mixed nuts and 1/2 a mango
16oz green tea
Dinner
1/2 small onion, 1/3 pepper, and 2 cups spinach sauteed in olive oil and 4.4oz salmon
1/4 cup mixed nuts and 1 small square of dark chocolate
Snack
16 brown rice crackers with 1 1/2 tbs cashew butter
4oz Cabernet sauvignon

Day 23, Activity

5:30 Class


Warm up day 5: Snatch, OHS, KSB.
SNATCH: jump! remember to jump at full extension, let stance widen, and drop yourself under the bar as you pull.


Strength: OHS Wendler week 1. 55#x5, 65#x5, 75#x5+2=7
Work on active shoulders and get wraps for wrists- hard to keep grip b/c of cyst


WOD: "Rankel"- 20 minute AMRAP
- 6 Deadlift
- 7 Burpee pull up (GI Janes)
- 10 KBS
- 200M run

Weight/specs: 75#, jumping pull up, 26# KBS
Result: 6 6/1/0/0
Notes: I went a little lighter on weight to get more rounds/reps in. In hindsight I could have gone higher on DL and still gotten the amount of reps. Sore of Monday so higher on KBS and I feel that I would have totally lost form. The run felt great.

Day 23, Food

Breakfast
3 eggs, 1/2 cup sauteed chopped mushroom, 1 scallion, 1/5 avocado, 1 tbs olive oil
20oz black coffee
Snack
1 small apple and 1 tbs sunflower seed butter
16oz black tea
Lunch
1.5 cups chicken vegetable soup
Water
Snack
1oz grouper and 5 strawberries
1 Clementine just before class
Dinner
4.5oz canned salmon, 2 scallions, 1/4 avocado
3 celery stalks and 1/2 cup baby carrots

Day 22, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles. It was cold but sunny and not too windy. Good to get my Vitamin D!

5:30 Class
Warm up day 4: double unders, HSPU, back squat
- I am finally starting to get the rhythm of double unders! Successfully got a few rounds of double-single-double-single...
- Did HSPU with 45# and 10# plate- better than previously and was able to do 10 in a row without stopping 3x
- worked on form with back squat with box- next time I will add more weight to make sure I am not rocking

Strength: Skipped b/c I had class...

WOD: 5 rounds for time
- 5 wall climbs
- 10 toes to bar
- 20 box jump

Weights/specs: 20" box
Result: 17:38
Notes: Wall climbs super tough by second round! Key to success- keep moving once started! And don't do HSPU in warm up (haha!) Need to work on kip for toes to bar and dismount on box jump; I lose a lot of time by fully opening hips at top of box and then stepping down.

Day 22, Food

Breakfast
3 eggs, 1 cup chopped mushrooms, 1 scallion, 2 tsp olive oil, 1/5 avocado
20oz black coffee
Snack
1/3 cup fresh cranberries and 1/4 cup mixed nuts
16oz Green tea
Lunch
2 cups spinach with 1/2 cup chopped carrots and peppers, 1 tbs sliced almonds, and 1 can sardines packed in water
Snack
6 small/medium shrimp and 1 clementine
16oz Green tea
Post WOD
Protein shake and 2oz mixed nuts and craisins
Dinner
3.5oz pan seared grouper with 1.5 cups sauteed carrots, spinach, and onion with 1/4 avocado

Day 20, food contd & Day 21 food

Saturday wasn't exactly the best day for my diet. I had a snack of grapes and almonds before the funeral service at 11am. We stopped at Chickies and Petes for a shot before eating at the fire house reception around 4. I had green beans and tomatoes, warm broccoli salad, ham with pineapple, roasted chicken thighs/drumsticks, some salad, part of a brownie, icing, and pie. Then we went to the elks where I downed a few cold beers and ate more chicken, salad, and I broke down and had some meatballs. And half a sticky bun, fresh fruit, and tons of icing. Next off to Chickies again for a few glasses of wine, and a few handfuls of crab fries. But it didn't end there... followed by a few handfuls of tortilla chips with chunky peanut butter, a big handful of sour cream and onion chips, more tortilla chips with sunflower butter, a few handfuls of granola, cheese nips, and gorged myself on trail mix composed of peanuts, chocolate, and raisins.
Yep, I am feeling it today. So far today I've had coffee and some fresh cranberries. Maybe I'll be hungry later, just not now...

Dinner
"No-atmeal", 12oz black tea

Day 20, Food

Breakfast
2 eggs, 1/2 sauteed onion, 1/4 cup reduced fat cheddar cheese
20oz black coffee

Day 19, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles.

Day 19, Food

Breakfast
2 eggs with 1/2 onion sauteed and 2 tbs mozzarella cheese
20oz black coffee
Snack
1 Clemetine and 1/4 cup mixed nuts
16oz black tea
Lunch
1 cup butternut squash soup with 10 small/medium shrimp
Water
Snack
1/3 cup fresh cranberries and 1/4 cup mixed nuts
16oz green tea
Snack
A few grapes, 1 slice roast beef lunch meat, some carrots
Dinner
1 1/2 chicken fingers (breading and all :-/)
House salad with grilled chicken and hot bacon dressing
1 Bud Light

Day 18, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles. Probably last of the week seeing as we are expecting crappy weather tomorrow. Which is probably the day I'll need it most...


5:30 class


Strength:1RM Clean and Jerk- 80#
30#x5, 50#x5, 60#x4, 70#x1, 80#xF, 80#xF, 80#x1
First time I did 80# I didn't re-set the bar before jerk, failed
Second time I didn't dip into jerk (basically did a push press- why, I don't know! haha)
Third time had no issues, but stopped there. I think I could have gotten higher but we'll work on form first!
Need to remember to drive my hips and then clean.


WOD: For time
1000M Row
50 Thrusters
30 Pull ups

Weight/specs: 30#, blue band
Result: 10:30
Notes: Finished much quicker than I expected b/c of 30# bar; I took a break on thrusters when I felt my form failing for about 10-15 seconds before picking back up and was able to keep a good rhythm. Row felt fine all the way around. Pull ups took a little while b/c I am still getting used to the new grip, but I felt much better after they were done than with my old grip.

Day 18, Food

Breakfast
2 eggs with spinach and 1.5 tbs feta cheese
20oz black coffee
Snack
1/2 banana and 1oz venison
16oz green tea
Lunch
1 cup butternut squash soup and 4oz venison
Snack
1/3 cup fresh cranberries and 1/4 cup mixed nuts
Water
Post WOD
Protein shake
Dinner
1/2 onion, sauteed in coconut oil with 12 small/medium shrimp, 1 cup fresh spinach, 1 corn tortilla

Day 17, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles.

Super super nice outside, which was good because I am pretty sore from yesterday (and bruised) and cold tends to accentuate that. And it was a ridiculously nice break from sitting on my a$$ all day which is, quite honestly, getting really old. I am pretty certain I was not programmed to do such.

Day 17, Food

Breakfast
2 eggs with 1 cup spinach, 1 tbs olive oil, 1 tbs feta cheese
20oz black coffee
Snack
1/2 large banana, 1/4 cup mixed nuts
16oz black tea
Lunch
1 cup butternut squash soup and 1 seafood sausage link, about 5oz
Water
Snack

1/2 large banana, 1/4 cup mixed nuts

16oz green tea
Dinner
1 cup sauteed spinach with garlic and olive oil and 6oz venison loin
1 Clementine

Day 16, Activity

5:30 Class


Strength: Strict press- Wendler week 1
40#x5; 50#x5, 55#x5+2

WOD: 3 rounds for time
15 Power cleans
25 Walking lunges
25 Burpees
15 Ring rows

Weight: 55#, 15#, row with knees bent
Result: 16:52
Notes: felt good on the cleans like I was getting under the bar better than I have been- need to focus on squatting back (butt back). Need to work on drop with burpees after about 15... holy ring rows! By the time I made it home my triceps were DEAD. Need to practice them. And then work on progression to straight leg.

Day 16, Food

Breakfast
1/2 medium onion, 1 cup loosely pack spinach, 1 tbs olive oil, 3 eggs, 1 tbs feta cheese
20oz black coffee
Snack
1/2 Fuji apple and about 1/3 cup mixed nuts
16oz green tea
Lunch
2 cups beef chili and small handful mixed nuts
Water
Snack
1oz smoked cod and 1/2 large banana
Post WOD
Protein shake
Dinner
12 small shrimp and 1 cup butternut squash soup
Water

Day 15, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles. Fricking cold out :(

5:30 Class


Strength: 135# 1RM Back squat with box. First time with exercise. Need to remember not to rock forward; okay to go forward while standing, though. If I keep my legs and core super engaged when I sit it is easier to stand straight up.


WOD:"Epic Throwdown Gone Bad"
2 rounds @ 1 minute each exercise
-Double Unders
-Row (calories)
-Wallball
-Burpees
-Straight Leg Sit Up
-Box Jump
-Rest

Weight/specs: Singles (count every 5), SDPU for row second round @ 50#, 10# wb, 16" box
Result: 205
Notes: Remember explosive legs on row, not arms. Work on wall balls and catching in squat to go back up into second. SDHP work on explosive hips/shrug, not so much lifting with arms.

Day 15, Food

Breakfast
3 eggs, 1/2 sweet potato, 2 tbs mozzarella cheese
Handful of fresh cranberries
20 oz black coffee
Morning snack
Clementine and 1/4 cup mixed nuts
16oz green tea
Lunch
2 cups beef chili
Water
Afternoon Snack
1/2 Fuji apple and 1/4 cup mixed nuts
16oz black tea
Post WOD
Protein shake
Dinner
1 cup cauliflower rice, 1/2 sweet potato, 3oz smoked cod

Day 14, Food

Early morning snack
1 Clementine and about 10 smoked almonds
Breakfast
2 eggs with spinach and about 1/4 cup cheddar, 2 strips bacon, and about 20oz black coffee
Lunch
1/2 Banana
2 cups spinach with 1/4 cup carrot chips, 1/3 cups cooked green beans with almonds, 3oz smoked cod, and a drizzle of olive oil
Snack
3oz mixed nuts and fresh cranberries
Dinner
1 cup cauliflower rice with 1 cup spinach and 1 seafood sausage link, about 5oz
Snack
1 tbs almond butter and about 15 rice crackers

Day 13, Activity

10am Class


Strength: Deadlift 1RM 150#. Failed at 155#.

WOD: 5 rounds for time
5 Sumo Deadlift High Pull
5 Hand Stand Push Up
5 Chest to Bar Pull Up
5 Push Press

Weight: 50# SDHP and PP; 45 and 25# plates for HSPU, blue and purple band for pull up
Result: 6:32
Notes: Used the new grip for pull ups, not as hard to get used to as I'd thought! Now need to work on getting leg motion down. HSPU need work. Lifts felt great- could have even gone up in weight, but would not have finished near as quick.

Day 13, Food

Breakfast
3 egg omelet with 1 cup spinach, 1 1/2 tbs feta cheese, and 1/2 tbs olive oil
20oz black coffee
Pre WOD Snack
1 Clementine
Post WOD Snack
Protein shake
Water
Lunch
Chicken vegetable soup and fresh made salsa with about 6 fresh made tortilla chips (El Tule- new authentic Mexican restaurant in Lambertville- highly recommend!)
Afternoon snacks
3oz mixed nuts with a few Craisins, some grapes, strawberry, and melon (over a few hours)
10oz Coffee
12oz Tea
Dinner
~5oz smoked roast beef (5oz before cooked)
1 medium baked sweet potato
2/3 cup roasted carrots with olive oil
1/2 cup steamed green beans with butter and sliced almonds
4oz Sauvignon blanc

Day 12, Activity

Afternoon
2 Laps around Neshaminy Mall- 2.2 miles

5:30 Class

Strength: Overhead Squat- 3RM 85#

WOD: For Time
3 Rounds Cindy
5 Clean and Jerk
3 Rounds Cindy
5 Clean and Jerk
3 Rounds Cindy
5 Clean and Jerk
3 Rounds Cindy
5 Clean and Jerk
3 Rounds Cindy

Weight: 55#, blue band pull up
Result: 23:49
Notes: Sore. Yep, I am sore. Push ups killed me. Towards middle and until end could get 4 of 10 per round, then 1s to finish. Need to change up pull ups (baby steps!): first change to a hands out grip, then work on getting leg motion down. On clean and jerk need to remember to keep my feet closer together and drop more on the dip in the jerk.

Day 12, Food

Breakfast
Omelet
- 1 small onion
- 1 cup spinach
- 1 tbs olive oil
- 3 eggs
- 1 tbs feta cheese
20oz black coffee
Morning Snack
1.5oz Kielbasa
3 pineapple chunks
16oz green tea
Lunch
Sliver of yellow cake with chocolate icing
1 1/2 cups Sweet potato lasagna
Afternoon Snack
1.5oz Kielbasa
1 cup cauliflower florets
16oz lemon green tea
Pre WOD Snack
1 Clementine
Post WOD Snack
2oz mixed nuts and Craisins
Dinner
1 cup cauliflower rice
12 small/medium shrimp
1 cup lightly packed spinach
2 tsp olive oil
1 clove crushed garlic

Day 11, Activity

5:30 Class

Strength: 1RM for Shoulder Press- 70#
Worked on OHS- stopped at 85# (failed) because couldn't lock my wrists- I had hit the back of my head setting the bar and kinda shocked me :-/

WOD: 3 Rounds for time
- 10 Deadlifts
- 20 Dumbbells Shoulder to Overhead
- 30 Box jumps

Weight: 85# deadlift, 15# DB, 16" box (full foot on box)
Result: 9:04
Notes: Could do about 10 shoulder presses on DB, then had to switch to push press. Hard to tell if full foot was on the box for the jumps; got my foot caught a few times! Deadlifts felt good

Day 11, Food

7am and 9am Breakfast 
(1/2 each time)- 3 egg mushroom and onion omelet with cheddar cheese and 5 strips bacon and 3/4 cup fruit
20oz black coffee and 20oz tea
Lunch
SaladWorks- 2 cups spring mix and 2 cups spinach with 1/4 cup shred carrots, 1/4 cup cukes, 1/4 cup avocado, 2 tablespoons sunflower seeds, 1 tbs olive oil, and 1 bag apple chips
Afternoon Snack
1/2 Banana
1/2oz mixed nuts
Pre-WOD Snack
1 Clementine
1/2oz nuts
Post WOD Snack
Protein shake
Dinner
A whole bunch of Mexican food I cannot pronounce! 
- Cactus salad
- 1/3 Tamale 
- 2 Flautas with chicken (made with potato tortillas) with avocado, lettuce, tomato, and sour cream
- Veggie lasagna (made with spinach tortillas...oops! gave me crazy indigestion, but tasted delicious)
- Chicken with mole sauce (probably about 1/3 of a half breast)
- Rice water (very interesting!)
- 1/2 some kinda corn biscuit topped with bean sauce, lettuce, and tomato

Day 10, food contd

Snack- 1oz mixed nuts, small sample black cherry pie
Dinner- salad with olive oil, 7oz filet mignon with 2 cups sauteed green beans, garlic, and tomatoes
Bar- 1 glass red wine and 1 lemon drop

Day 9 & 10, activity

Day 9- up and down 304 stairs once, up 304 stairs 2 at a time.

Day 10
6am WOD- Annie- 50/40/30/20/10 for time
Double unders
Sit ups

Specs: subbed tuck jumps for DU and did straight leg sit ups
Result: 10:43
Notes: tuck jumps go quick but hard to do more than 10 in a row; felt good though liked doing them as a DU sub

Morning and afternoon- jogged up and down 304 stairs

Day 10, food

Post WOD snack- 1oz walnuts
Breakfast- egg better fraitta with spinach, mushrooms, and tomatoes, 3/4 cup fruit, 16oz black coffee
Snack- half a banana and 1oz mixed nuts
Lunch- chicken and salad- 2 cups lettuce, 1 roma tomato, 2 radishes, 2 tbs feta cheese, half chicken breast with lemon mushroom sauce

Day 9, food continued

Snack- small handful cashews and dried fruit
Dinner- 2 cups asst veggies, 2oz ham, lots of asst cheeses (probably 4oz or so) 2oz pepperoni, sun dried tomatoes, dried apricot, strawberry, coconut cream pie, red wine.... oh trade shows and free food haha!

Day 9, Food

Breakfast- Omelet- eggs, spinach, tomatoes, feta cheese. ~1 cup mixed fruit. Coffee
Lunch- chef salad- ~1.5oz swiss cheese, 2oz ham, 1oz cheddar, 2 grape tomatoes, 2 cups lettuce, 2 slices cukes, hard boiled egg.
Afternoon- 2 small samples of fruit pie topped with nuts and the rest of the chef salad... 2oz turkey, 1oz cheddar, 1 cup lettuce, dark chocolate nugget

Day 8, food, Sabotage...

I guess I shouldn't leave out the second lemon drop... oops!

I guess I should add these, too

Another lemon drop, and another 5ish oz cab. Mmmm :)

Day 8, wine and other sins :-)

10ish ounces cabernet sauvignon, 1.5oz vodka lemon slice sprinkled with sugar (lemon drop :)

Day 8, food, continued...

Soooo I'm in AC for work til Thursday so I'll be utilizing text and email blogging lol.

Morning snack- 1/3 cup blackberries and 7 small/medium shrimp, 16oz black tea
Lunch- 2 cups beef "chili" and 1/5 avocado
Afternoon snack- 1oz mixed nuts, 1/3 cup blackberries, water
Dinner- small house salad with no dressing, 6oz grilled salmon and1 cup steamed broccoli with 1 tbs seasoned merlot butter, 5oz red wine

Day 8, Food

Breakfast
Omelet
- 2 eggs
- 1 small onion (~1/3 cup chopped)
- 2/3 tbs olive oil
-  handful spinach
- 1/4 cup feta cheese
- 1/5 avocado
16oz black coffee

Day 7, Activity

Short bike ride from my house to CVS and Kohls, just under 4 miles total. "Leisure" pace, mostly because there are a few hills and it was crazyy windy and chilly out.

Day 7, Food

Breakfast
~1/4 Chicken Curry Clafouti (made with 3 cups chicken and coconut milk)
Sliver of avocado
1/2 pear
12oz Herbal tea
1 tsp almond butter
Drive home "snack"
16oz black coffee
Lunch
1/2 cup mangoes
9 small/medium shrimp
1/5 avocado
Water
Snack
~1oz mixed nuts
Dinner
2 cups Beef "Chili"

Day 6, Activity

CrossFit Collective 1/8/2011 "Lite" Version
15 Deadlifts
30 Push ups
9 Half moons
18 Pull ups
9 "Get The Bar Over Head"
12 Box jumps


Weight: 50# deadlifts, 25# plate half moon, blue band pull ups, 50# snatch, 20" box jump
Result: 6:10
Notes: Worked my legs more on the pull ups and had a much much easier time. Snatch was tough, definitely need to work on form and getting under the bar

Day 6, Food

Breakfast
1/2 cup mangos
1/2 cup plain fat free Greek yogurt
1/5 avocado
4oz super strong dunkin donuts homebrewed coffee (bleh! Lol)
16oz English breakfast tea
Lunch
Spinach and feta cheese omelet
2 1/2 slices bacon <3
1 Small banana
10oz black tea
Snacks (throughout afternoon)
6oz Dark chocolate hot cocca
~10 pecan halves
12oz black coffee
Water
Dinner
2/3 cup mashed parsnips with butter
1/2 cup cooked carrots
1/2 cup mixed steamed collard greens and kale with walnut oil drizzle
1/4 acorn squash with olive oil and seasonings
1 "chicken popper"- small piece of chicken tender in peppercini wrapped in 1/2 slice bacon
~4 blackened chicken livers
24oz herbal tea
~1.5 dates, rolled with coconut flakes and chopped nuts

Day 5, Activity

Afternoon
2 Laps around Neshaminy Mall, about 35 minutes
5:30 Class
Strength: GHD 3x15; OHS 3x10 (skill)

WOD: 10-1 For Time
- Power Clean
- Box Jump
- Pull Ups

Weight: 60# power cleans, 20" box jumps, blue band pull up
Result: 14:06
Notes: Woah on the power cleans! Started to have a really hard time flipping my wrists; towards the end I got better at getting underneath the bar. In the OHS strength/skill building Sean worked with me on driving my knees out, which helped in this WOD, too. Pull ups are killing me- totally need to work on. Need to remember to use my legs more in a kip type movement to launch myself up.

WHAT I NEED IMPROVEMENT ON
SKILL
Double Unders!
Hand stand push ups
Ring dips
Kettlebell swings- form
Pull ups
LIFTS

Overheat Squat

Snatches

GENERAL

Overall shoulder strength
Overall lift form

More to come....

Day 5, Food

Breakfast
Omelet
- 3 eggs
- 2/3 cup chopped mushrooms
- 1 tbs olive oil
- 1/6 avocado
- sprinkle of parm
16oz Black coffee
Mid-Morning Snack
1/2 cup cranberries
1 Sargento Colby Monterey Jack string cheese
16oz Green Tea
Lunch
1 Chicken thigh, roasted with olive oil and seasonings
1 cup cooked kale, roasted with olive oil and seasonings
1 cup baby carrots
Afternoon Snack
1/3 cup blackberries
1/2 cup plain fat free Greek yogurt
1 tbs walnut pieces
500mL water
Post WOD Snack
3 oz mixed nuts and Craisins
500mL water
Dinner
4oz Hamburger
1 8" corn tortilla
1 tbs feta cheese
1/5 avocado

Day 4, Activity

Afternoon
2 laps around Neshaminy Mall, 33 minutes, 2.2 miles (I used my Driod Xercise App; worked great!)

Day 4, Food

Breakfast
Omelet
- 2 eggs
- 1/2 cup chopped mushrooms
- 1 tbs olive oil
- 1 1/2 tbs shredded mozz cheese
- 1/6 avocado
16oz Coffee
Mid-Morning Snack
1/3 cup chopped mango
1/2 cup plain fat free greek yogurt
1 tbs sliced almonds
16oz black tea
Lunch
2 cups beef stew
500mL water
Afternoon Snack
2 Stalks of celery
1 tbs almond butter
Dinner
1 Chicken thigh, roasted with olive oil and seasonings
1 cup cooked kale, roasted with olive oil and seasonings
1 cup baby carrots
12oz Green tea
Late evening snack
1oz mixed nuts
3oz Merlot

Day 3, Activity

Afternoon

2 laps around Neshaminy Mall, about 30 minutes

5:30 Class

Strength: Thrusters 5-3-3-1-1-1 for new 1RM 

WOD: 20 minutes AMRAP

-5 Burpees

-10 Wallball

-15 KBS

-20 Sit up

Weight: 10# wallball, 26# KBS
Result: 7 complete rounds + 5 burpees
Notes: I feel like I am doing better with burpees and not doing so much of a "push up" going down. Also doing better with wallballs and catching into a squat to start the next thrust. I feel like my form on KBS is much better on the lower weight; I am able to keep my lumbar curve when swinging but I need to work on my "last swing" and not rounding my back. Rock on with the sit ups. Overall felt great- it seems that my "random acts of squats" (busting out reps of 10 squats at random whenever I get the chance) really pays off on wallball work outs :)

Day 3, Food

Breakfast

Omelet

- 3 eggs

- 1/2 cup chopped mushrooms

- 1 tbs olive oil

- sprinkle of parm

- 1/6 avocado

16oz Coffee
Mid-Morning Snack
16oz Lemon green tea
1/3 cup blackberries
1/2 cup fat free greek yogurt
1 tbs sliced almonds
Lunch
1 Chicken thigh, roasted with olive oil, garlic, and seasonings
1 cup cooked kale, roasted with olive oil, garlic, and seasonings
2/3 cup baby carrots
After walk Snack
1/3 cup cantaloupe
500mL water
Afternoon Snack
1 Granny smith apple
1 tbs almond butter
After WOD Snack
2oz mixed nuts and craisins
Dinner
2 1/2 cups Beef Stew
500 mL water

Day 2, Food

Breakfast
Omelet
- 2 eggs
- 1/2 cup chopped mushrooms
- 1 tbs shredded monterey jack cheese
- 1/6 avocado
- 1 tbs olive oil
16oz Coffee
Mid-Morning Snack
1/2 Granny Smith apple
1/2 Sargento Colby Monterey jack string cheese
1/2 tbs almond butter
16oz Green tea
Lunch
2 cups Beef Stew
1/2 Sargento Colby Monterey Jack string cheese
500mL water
Afternoon Snack
1/3 cup blackberries
1/2 cup plain fat free greek yogurt
1/2 tbs almond butter
Pre-Dinner Snack
1.5oz mixed nuts
4oz Merlot
Dinner
1 Chicken thigh (with skin!) roasted with olive oil, garlic, and seasonings
1 cup cooked kale, roasted with olive oil, garlic, and seasonings
4oz Merlot

Day 2, Activity

Afternoon
2 laps around Neshaminy Mall- about 30 minutes

Body notes: I feel pretty darn good body wise. Nothing out of the ordinary in soreness or stiffness. Actually, my legs feel a lot better since Saturday's 14.87 miles...

Day 1, Activity

Afternoon
2 laps around Neshaminy Mall, roughly 35 minutes
5:30 WOD
"Air Force One", For Time
20 Thrusters
20 SDHP
20 Push jerk
20 OHS
20 Front squat
At start and at the top of each minute, 4 burpees

Weight: 45# all lifts
Result: 12:58
Notes: Need to work on overhead squat; hung me up on an entire minute when I could not get set. Chest was on fire. Really felt it in my legs immediately.

Day 1, Food

Breakfast

Omelet

-3 eggs

-1/2 cup chopped mushrooms

-1 tbs olive oil

-1 tbs feta cheese with garlic and herbs

-1/6 avocado

16oz Coffee

1/2 pear
Mid-Morning Snack
1/2 Granny Smith apple
1 Sargento Colby-Monterey Jack string cheese
16oz Black Tea
Lunch
3 oz broiled salmon with lemon dill butter
2/3 cup sweet potato with orange marmalade glaze (glaze mostly scrapped off)
1/4 cup steamed broccoli
500mL water
After-walk Snack
1/2 pear
1/2 tbs almond butter
Afternoon Snack

1/3 cup blackberries
1/2 cup greek fat free yogurt
1/2 tbs slivered almonds
8oz Green tea
After WOD Snack
3oz mixed nuts and Craisins (about 2:1 ratio)
500mL water
Dinner
2oz shrimp
3oz sweet apple chicken sausage link
2 cups mixed lettuce, romaine and iceberg
3/4 cup red and white onion
1/4 cup green pepper
1/6 avocado

Continued Success

2010 was a year of massive (positive!) changes in my life. I took on my health and nutrition to lose over 30 lbs. I enrolled and started the MBA program at Delaware Valley College. I became completely financially independent and moved from NJ to PA. I started on a new career path. And best of all, I joined CrossFit Five Star.

I am excited to start this challenge and see how I am able to continue improving my already fabulous life :)

Nutrition Challenge 2011, CrossFit Five Star, Consider It Brought!