Day 57, Activity

Afternoon
1 lap inside and 1 lap outside Neshaminy Mall- maybe 2 miles? It was nice out, even in the drizzle :)

5:30 Class


Warm Up: Clean and jerk proper movement


Strength: Clean and Jerk week 1
40x5, 50x5, 55x10 (felt like I could have done a few more, but I was doing the WOD early so I could leave and go to class and I was worried about overdoing it... in retrospect, I totally shouldn't have! Lesson learned...)


WOD: "Grace" for time:
30 Clean and Jerk

Weight: 50#
Result: 3:33
Notes: I was going to do 55# but the standard was 75% of your 80% 1RM... But I feel like I could have gone higher in weight. I felt really good throughout, kept good form throughout, and kept a very consistent pace. And bruised the hell outta my collarbone (HA! at least I know I'm getting a decent front rack position).

Day 57, Food

Breakfast
3 eggs, 2 slices bacon, 1 medium tomato, 1/2 cup kale, about 1 tbs torn cilantro, 1 tbs olive oil, 1/4 avocado
20 oz black coffee
1 pumpkin spice cookie
Snack
6oz greek yogurt, 1/2 cup mango, 1 tbs flaxseed meal, 1 tbs sliced almonds
6oz wildberry tea
Lunch
1 sweet potato, 5oz meatballs, 1/4 avocado
Water
Snack
5 strawberries, 1 fudgy brownie
6oz wildberry tea
Post WOD
Protein shake, 1/4 cup mixed nuts, tangelo
Water
Dinner
5oz Tilapia filet, 2 tbs parsley pesto, 2 cups steamed broccoli and carrots, 1 tbs olive oil

Day 56, Activity

Mid Morning Bike Ride
To the gym! 4.28 miles there, not too shabby.
Total trip was about an hour, 10.5(?) miles altogether

Day 56, Food

Breakfast
Banana almond pancakes (1 banana, 1 tbs almond butter, 1 egg, 1 tbs flaxseed) 1 tbs maple syrup, 3 strips bacon, 1 fried egg
20oz black coffee
Post bike ride
2.5oz chicken breast, 1/4 avocado, 1 carrot stick with 1 tbs almond butter, 1 tangelo, 1 fudgy brownie
Water
Snacking-while-cooking
3 pumpkin spice cookies (plus bowl scrapings :)
3 meatballs
Dinner (Los Sarapes)
10ish fresh tortillas and salsa
1 Paloma mixed drink (Tequila, lime juice, grapefruit soda)
4oz Tilapia filet, 2 large shrimp stuffed with jalapeno pepper cheese, 1 slice bacon topped with spicy chipolte-habanero sauce
~1 cup salad (lettuce, mushrooms, slice of tomato, 3 mini broccoli florets) and 1/4 cup rice

Day 55, Food

Breakfast (Lunch)
3 eggs, 2 cups spinach, 1 tbs olive oil, 1/4 cup red. fat cheddar (eck), 1/4 avocado
20oz black coffee
Snack
About 2 good handfuls of kettle cooked potato chips, some walnuts, 1 cup grapes
2 carrot sticks, 2 tbs almond butter
Water
Dinner
5oz chicken breast pan seared in coconut oil, 1 cup steamed kale, 1/4 avocado, 2 carrots and 2 tbs almond butter

Day 54, Activity

Sitting at a computer screen (ugh)

Just a note. Sumo Deadlift High-Pull=death on day 2. Probably a good thing that I have to push my trip to my sisters back a week b/c I don't know if I'd be able to carry around babies! 

The workout tonight looks great; I'll have to do it on my own and send in my times :)

Day 54, Food

Breakfast
3 eggs, 1/2 cup chopped mushrooms, 3 scallions, 3 tbs chopped fresh parsley, 1 tbs olive oil, 1/3 avocado
20oz black coffee
Snack
1/2 cup greek yogurt, 1 kiwi, 1 tbs flax seed, 1 tbs sliced almonds
16oz black tea
Lunch
3 cups spinach, 1/3 avocado, 1 roasted pepper, 1 can sardines in oil, 1 tbs olive oil
Snack
1/2 apple, small handful almonds
coffee with hot cocoa and french vanilla cap
1 carrot, small handful almonds
Dinner
1 cup green beans and almonds, 1/2 sweet potato, 4oz chicken breast, 1/4 avocado
12 rice crackers, 2 tbs almond butter
Late Night
4? Bud light limes, shots shots shots shota (haha) Um washinton apple x 2, lemon drop, something else?

Day 53, Activity

5:30 Class


Warm Up: SDHP and Pull up prep


Strength: Back squat week 2
85x3, 95x3, 110x7


WOD: "Pull Up, Stand Up"
For time:
(15->1) Pull up
(1->15) SDHP

Weight/Specs: 50#, red band
Result: 19:46
Notes: used tape for pull ups- HUGE help! By middle of WOD, biggest struggle was hand grip for SDHP

Day 53, Food

Breakfast
3 eggs, 1/2 cup chopped mushrooms, 2 scallions, handful fresh parsley, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1 tangelo, 1/4 cup mixed nuts, 1oz steak
16oz black tea
1 carrot stick, 1/2 tbs cashew butter
Lunch
10 medium shrimp, 1/2 fennel bulb, 1/4 avocado, 1/4 cup packed fresh cilantro, juice of 1/2 lemon
Water
Snack
1 roasted pepper, 2 oz steak
1/2 apple, 1 tbs cashew butter
Dinner
1 carrot with 1 tbs almond butter
Greek turkey meatballs with fennel marinara over spaghetti squash, 1/4 avocado

Day 52, Food

Breakfast
Noatmeal- 2/3 banana, 2 eggs, 3/4 cup mixed walnuts and pecans, 1 tbs flaxseed, 1 tbs almond butter, 2 tbs milk
20oz black coffee
Snack
1/2 cup yogurt, 1/4 cup blueberries, 1 tbs flaxseed, 1 tbs slice almonds
16oz decaf black tea
Lunch
Greek turkey meatballs with fennel marinara over spaghetti squash
Water
Snack
Tangelo, 1/4 cup nuts
16oz wildberry tea
Snack
1oz jerky, 1/3 banana, 1 tbs almond butter (PS- Trader Joe's almond butter is by far the best I've tried yet!!)
Dinner
3 eggs, 1/4 cup cheese, 1/4 avocado, 1/2 cup chopped mushrooms, 4 asparagus spears, 1 scallion, 1 tbs olive oil, handful fresh parsley

Day 51, Activity

5: 30 class


Warm up: Shoulder prep


Strength: HSPU-
45&15 platesx5, 45&10x5, 45x4


WOD: 2 rounds for time
Max body weight back squats, 2 min cap
4 min AMRAP
- 10 burpees
- 20 v-ups

Weight/specs: 95#
Result: 1) 15; 2 10/5  2) 10; 2 9/0
Notes: TOTALLY surprised myself with the back squats! Can't wait to do new 1RM. Burpees have become insanely better with the bringing the legs wide on the jump up. Had some troubles with v-ups, not sure what to do about them... I kept compensating by rounding my back which wasn't helping bring my legs off the ground. Possibly do some yoga boat poses to help increase that core strength?

Day 51, Food

Breakfast
2 slices bacon, 3 eggs, 1/2 cup chopped mushrooms, 1 scallion, 1 cup spinach, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/2 Pink Lady apple, 1 tbs cashew butter, 1/2 stick of venison meat stick with cheese (OMG sooo good)
16oz Wildberry tea
Lunch
Hunter's pie, 1/4 avocado
Water
Snack
1/2 apple, 1 tbs cashew butter, 1/2 stick venison meat stick with cheese
A few nuts
Blueberry muffin
Post WOD
2oz mixed nuts and craisins
Dinner
5oz steak, medium sweet potato, fennel and avocado salad (1/2 fennel and 1/4 avocado with ~1/2 cup cilantro), 1 tbs butter

Day 50, Activity

5:30 Class


Warm up: DU, HSPU, Back squat. Didn't finish whole warm up b/c we were working on snatch movement.


Strength: Snatch week 1
35x5, 40x5, 45x4
Could have done 45 again, but feel back on butt :)


WOD: 21-15-9 for time:
Left arm kettlebell snatch
Right arm kettlebell snatch
Pull ups

Weight/specs: 26# KB/25# DB, red band
Result: 10:27
Notes: First off, I have huge bruises on my arms, ha! Did first round with KB, but switched to DB for left side on rounds 2 and 3 b/c my left should has too much trouble with stability. Pull ups were off, but we've been working a lot of shoulder lately and that's kinda rough on it.

Day 50, Food

Breakfast
3 eggs, 1 slice bacon, 1/2 cup chopped mushrooms, 1 scallion, 1 cup spinach, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1 blueberry muffin
1/4 cup blueberries, .5oz jerky, 1/4 cup almonds, cashews, and macadamias
16oz black tea
Lunch
4 Greek turkey meatballs with fennel marinara over 1/4 of a spaghetti squash
Water
Snack
1 kiwi, 1/4 cup nuts, .5oz jerky
Water
Post WOD
Protein shake, 2oz mixed nuts and craisins
Dinner
4oz tilapia with 1 tbs parsley pesto, 1 roasted pepper, and 1 tbs olive oil
1 carrot stick with 1/2 tbs almond butter

Day 49, Activity

~30 minute light jog with the pup. Hurting from last night, but just felt like I needed to get out in the fresh air and sunlight.

Day 49, Food

Breakfast (well, lunch really)
**WELCOME BACK DAIRY**
2/3 cup greek yogurt 2%, 1 medium banana, 1 tbs flaxseed, 1 tbs sliced almonds, 1 tbs coconut flakes
20oz black coffee
Snack
1 date, 2 eggs, 1 cup spinach, 1 tbs olive oil, 1/4 avocado, 6? Welch's fruit snacks
Water
Water
Water (haha)
Dinner
Greek turkey meatballs with fennel marinara over spaghetti squash. Delish!
Snack
1 Blueberry muffin

Day 48, Activity

10 am class


Warm up: push ups, pull ups, thrusters. **did work on remember to put my head through on pull ups. I could feel the difference!


Strength: Snatch 1RM
35x5, 40x3, 45x3, 50x1, 55x1, 60x1
**don't go quite to wide with legs. Also, slow pull til knees, explode hips, and don't pull with arms!


WOD: "Hotel Helper"
10 min AMRAP
-10 Double unders
-10 Push ups
-10 Air squats

Weight/Specs: singles
Result: 10 11/0/0
Notes: Did first 3 rounds reg push up and rest new standard. Got through first 7 rounds of push ups NOT having to break it up!!! Wooo!! Remember to widen stance a bit on air squats

**Double unders: keep elbows in at side, arms out front (not in back, haha oops), flick wrists, and increase rope speed... almost there...

Day 48, Food

Breakfast
Coconut pancakes: 2 eggs, 2 tbs coconut flour, 1/2 tbs milk, spices
3 slices bacon, 2 tbs maple syrup
20oz black coffee
Post WOD
Protein shake, 1 clementine, 1/4 cup mixed nuts,
1 tbs butternut fennel soup, 1/2 tbs chocolate icing, .5oz tilapia, .5oz chicken breast, slice tomato (Wegmans had crazyy tasting tables! haha)
Water
Lunch
2 cups spinach, 1/2 cup mushrooms, 1/4 avocado, 1 can sardines in water, drained
Water
Snack
2 dates, handful walnuts, handful blueberries
12oz green tea
Dinner
2 cups coconut shrimp bisque, 1/4 avocado
Late night
Lots of wine, beer, shots, and everything in the kitchen that wasn't nailed down. Including, but not limited to, chips, crackers, and nut butters.

Day 46 & 47, Activity

Day 46- 2 laps around Neshaminy mall- no coat, soaking up the rays. I wish it was like that year round... 2.2 miles of complete rejuvenation!

Day 47- My last day of lunch time walking for a week! 2.2 miles in a t-shirt in the sunshine :)

5:30 Class


Warm Up: Snatch, OHS, KBS


Strength: Strict press week 2
45#x3, 50#x3, 55#x7


WOD: "Dirty 30"
30 KBS
30 Box jump
30 Push press
30 Walking lunges
30 Knees to elbow
30 Wall ball
30 Back extensions
30 Jumping pull ups
30 Burpees
90 Jump rope (sub for 30 DU)


Weight/Specs: 35# KB, 20" box, 30# push press, 14# wall ball
Result: 20:31
Notes: Rock on. this was the scale down version of "Filthy Fifty" which looked awesome BUT I am planning on going to class tomorrow, Mon, Tue, and Thurs... Today I went as quickly as I could (keeping form) with the Rx weights so it kept it super tough for me, but I didn't burn myself out for the next few days. And I have something to shoot for next time (fifty :)

Day 47, Food

Breakfast
3 eggs, 1 slice bacon, 1/2 cup chopped mushrooms, 1/2 tomato, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1 kiwi, 2oz chicken, 1/4 cup mixed nuts
12oz black tea
Lunch
Venison meatloaf (1/2 lb ground venison, 1/2 carrot, 1/2 onion, 1 1/2 slices bacon) and 1 cup cauliflower, 1 tbs olive oil
Water
Snack
6 strawberries, 1/4 cup nuts, 1 oz chicken breast
Water
Post WOD
Protein shake, clementine, small handful nuts
Dinner
1 medium sweet potato, 2 cups spinach sauteed in olive oil, 4oz turkey burger
Late Night
5oz Merlot, 5oz Cabernet Sauvignon
2 tbs almond butter, 1 carrot, 1 handful tortilla chips, 1 handful doritos

Day 46, Food

Breakfast
2 eggs, 2 slices bacon, 1 tbs olive oil, 1/2 cup chopped mushrooms, 1/5 avocado
20oz black coffee, 1 strawberry
Snack
5 strawberries, 1/4 cup nuts, 1/2oz jerky
16oz green tea
Lunch
Hunter's pie, 1/5 avocado
Water
Snack
Some sorta mango coconut treat thingy from Puerto Rico
1 clementine, 1/4 cup nuts, 1/2oz jerky
Dinner
Grilled chicken salad with 2 cups lettuce, a few slices cukes, about 5 grape tomatoes, a bunch of green olives, about 2 tbs olive oil
Snack
~1/4 avocado, 7 rice crackers, about 6 nuts

Day 45, Food

Breakfast
3 eggs, 1/2 cup chopped mushrooms, 1 tbs olive oil, 1/4 avocado
1 strawberry, 20oz black coffee
Snack
1/2 banana, 1/4 cup cashews and almonds, 1/2oz jerky
16oz black tea
about 10 cashews/almonds
Lunch
6oz burger with zesty guac, 2 slices bacon, lettuce (lots), tomato (1 slice), red onion (one slice)
Small garden salad with olive oil
Water
Snack
5 strawberries, 1 1/2 tbs cashew butter
Dinner
1 cup Brussels sprouts and bacon, 4 radishes, 1 can sardines (in oil, drained), 1/4 avocado
Water
Snack
1 glass Cabernet Sauvignon
1 tbs almond butter, 1 carrot, ~6 nuts

Day 44, Activity

Afternoon
2.2 miles around Neshaminy Mall, super windy but bright and sunny :)

5:30 class


Warm up: Double unders, HSPU, back squat. Got 3 DU-S rotations in! woo! haha progress... I consciously kept my head neutral in back squat and woah what a difference!


Strength: Weighted pull up- 3xRed(strict), 3xPurple(kip), 5xPurple(strict)


WOD: 7 rounds for time
5 Hang clean
7 Push press
9 Back squat
11 Pull ups
**At the top of each minute, 3 burpees (for the first ten minutes)


Weight/Specs: 50# lifts, red band
Result: 16:09
Notes: Dead. On the ground. Felt amazing! Rounds 2 and 3 were like WTF! Rounds 4 and 5 kinda flew by in a daze. Lifts were really hard then (I think b/c burpees). Rounds 6 and 7 rocked out. My arms and lats were rubber. But I did 77 pull ups on a red band. Beat that. :)
**IMPROVEMENTS**
1. Pull ups
   a. Wrap legs to force kip on both legs
   b. Put my head through my arms on the kip (currently I keep it back and look at bar...)
2. Burpees- bring legs to hands, not between them (more of a squat position)

Day 44, Food

Breakfast
3 eggs, 1/2 cup chopped mushrooms, 1/2 tomato, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/2 banana, 1/3 cup almonds and cashews, .5oz jerky
16oz green tea
Lunch
2 cups coconut shrimp bisque soup and 1/4 avocado
Water
Snack
1 coconut snack thingy from Puerto Rico
5 strawberries (big) and 2 tbs almond butter
10 almonds
Water
Dinner
Meatloaf- 1/2lb ground venison, 1/2 carrots, 1/2 small onion, 1/2 garlic clove, 1 1/2 slices bacon
1/4 avocado, 1 banana muffin

Day 43, Activity

Afternoon
2.2 miles around the all mighty Neshaminy Mall in the glorious sunshine and warm wind pushing me along.

AND TO ALL IN CROSSFIT! Enjoy the WOD for me tonight! I would kill to go (no pun intended ;) but I have class :-/  See you soon!

Day 43, Food

Breakfast
3 eggs, 1/3 cup chopped mushrooms, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
5 big strawberries, 10 almonds, 1 fudgy brownie
16oz black tea
Lunch
2 cups "Hunter's Pie", 1/4 avocado
Water
Snack
1/2 grapefruit, 1/3 cup almonds and cashews, 10 M&Ms
Dinner
3.5oz tilapia filet, 1 cup brussels sprouts and bacon, 1/4 avocado
Snack
1 banana muffin, 2 tbs almond butter, 1 lil square chocolate, 1/2 cup carrots

Day 42, Food

Breakfast
Pumpkin Pancakes (1/2 recipe), 2 slices bacon, 1 tbs maple syrup
Coffeeeeee
Snack
2 celery sticks, some baby carrots, some nuts, 1 tbs almond butter, 1 fudgy brownie, some pepperoini, 1 cup brussels sprouts with 1 slice bacon
Lunner (late lunch, early dinner lol)
"Hunter's Pie"- recipe to soon follow on thenakedkitchen.net site :) basically, ground venison, onion, carrots, celery, some broth and spices, topped with mashed cauliflower and butter. Delish!
1 banana muffin (no chocolate swirl, I figure I've had enough fudgy brownies, haha!) and 1/2 tbs almond butter
Dinner
Noatmeal- 2 eggs, 1/2 banana, 1/3 cup almond meal, 1 tbs flax seed, 1/4 cup walnuts
Aqua

Day 41, Activity

10am class

Warm up: Push up, pull up, thruster


Strength: 1RM for push press- 85#


WOD: For time:
50 Dumbbell hand power clean
50 box jump
25 pull ups (sub for 5 rope climbs)
50 sit ups
50 kettlebell swings
50 back extensions
800m run

Weight/specs: 25# db, 16" box, red band pull up, 35# kbs
Result: 23:19
Notes: Very cool WOD. Got to arrange the work out at your own discretion- I did as above so I went back and forth from upper body to lower body. Also, I decided to go with the female RX weights and I am really glad I did- took a bit longer b.c. I had to break it up, but in the end I feel like I did hard work. The run was good for my last leg since it is my strongest. Back extensions killed simply because of the pressure on my thighs which are super tender from all the thigh work we've done recently!

Day 41, Food

Breakfast
Coconut flour pancakes (3 eggs, 3 tbs coconut flour, 1 tbs coconut milk, spices) 2 tbs pure maple syrup
20 oz black coffee
Post WOD
1 protein shake, 1/2 banana, 2/3oz cashews
Water
Snack
2 celery sticks, 1 tbs almond butter, small fudgy brownie
12oz black tea
Lunch
4oz tilapia filet, 2 cups broccoli florets, 1 tbs olive oil, 1/4 avocado
Snack
1/2 banana, 1 tbs almond butter
Water
Late Night
2 glasses Pinot Noir (about 5oz each)
2 tbs almond butter, 1/4 cup carrots, 6 rice crackers, fudgy brownie (this is why you shouldn't drink if you're trying to lose weight, haha!)

Day 40, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles. Nice prelude into this weekend and next week which is supposed to be unseasonably warm and wonderful. Get outside, people!!!

5:30 Class


Warm Up: Day 11- Snatch, OHS, KBS
KBS felt better now that I am doing them correctly! Haha. And need to remember to open hips on snatch. Doing better on "jump".


Strength: OHS week 2
60x3, 70x3, 75x5. Need to keep shoulders up and not worry about them "going back" because I end up pushing them forward.


WOD: "Ledesma"
20 min AMRAP
- 5 Parallette HSPU
- 10 Toes through rings
- 15 Med ball cleans

Weight/Specs: HSPU 45 and 10# plates, 14# med ball
Result: 8 5/10/14
Notes: Felt great- really pushed myself. HSPU ended up being relatively easy for doing sets of 5- maybe loose the 10# plate next time. Med ball cleans rocked my thighs which are still sore from last week and pistols on Tuesday. Need to get better rhythm/kip for toes through rings. If I can get a better kip than I won't swing so much...

Day 40, Food

Breakfast
3 eggs, 1/2 cup chopped mushrooms, 1/2 chopped tomato, 1 scallion, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/2 banana, 1/3 cup mixed nuts, 1/2oz jerky
16oz green tea
Lunch
4oz sandwich steak, 1/2 cup broccolini, 1/2 cup spinach, 1 cup sweet potato fries
Water
Post Walk
Fudgy brownies
Snack
1/2 banana, 1 tbs cashew butter, 1/2oz jerky
Water
Pre WOD
1/2 cup mango, fudgy brownie
Dinner
3 cups lettuce, 4 radishes, 1 carrot, 1/4 avocado, 1 can sardines
Fudgy brownie (gosh they are so good, haha!)
Water
"Study Break" Snack
3oz Sangria, 6 rice crackers and 1 tbs almond butter

Day 39, Activity

Afternoon
You guessed it, 2 laps around Neshaminy Mall- 2.2 miles of glorious sunshine and vitamin D supplementation :)

Day 39, Food

Breakfast
3 eggs, 1/2 cup chopped mushrooms, 1/2 tomato, chopped, 1 scallion, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/2 grapefruit, 1/4 cup mixed walnuts, pecans, and almonds, 2 chicken wings
16oz black tea
Lunch
4oz tilapia filet, 2 cups vege stir fry (peppers, caulifower, and broccoli), 1 tbs olive oil, 6 almonds
Water
Snack
1/2 cup mango slices, 1 tbs cashew butter, 6 almonds
16oz green tea
Dinner
4oz sandwich steak, 1/2 cup broccolini and 1/4 cup spinach, 3 cup salad with lettuce, cukes, tomatoes, and shredded carrots with 1 tbs olive oil, 2/3 cup sweet potato fries
1 glass Cabernet Sauvignon, 1 "mint chocolate chip" shot- whip cream and all :)
Snack
1 carrot, 1 tbs almond butter, 1 scoop protein, 8oz orange juice
Dessert :)
"Paleo Fudgey Brownies"

Day 38, Activity

Afternoon
2 laps around Neshaminy mall in the glorious sunshine of this February day. 2.2 miles.

Day 38, Food

Breakfast
3 eggs, 1/2 cup chopped mushrooms, 1/2 tomato, 1/4 avocado
20oz black coffee
6 almonds
Snack
1/2 cup mango, 1 tbs cashew butter, 1 chicken wing
16oz green tea
Lunch
8 Chicken wings, 1/2 sweet potato "fries", 10 almonds
Water
Snack
1/2 grapefruit, 1/4 cup walnuts, pecans, almonds
16oz black tea
Dinner
10 baked coconut shrimp, 2 cups veggie stir fry (peppers, cauliflower, broccoli in coconut oil), drizzle olive oil
Water
Snack
1oz mixed nuts, 4 oz Sangira

Day 37, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles- against gale force winds! It was pretty awesome- needing to resist the wind creates an extra core workout

5:30 Class


Warm up: Double Unders, HSPU, Back squat
I feel like I am on the verge of the double under thing. It's so mental, though...


Strength: Deadlift week 2
95x5 (forgot it was week 2, haha), 110x3, 120x6
***NEED TO KEEP HEAD NEUTRAL!!!****


WOD: "Everybody Clap Your Hands"
20-16-12-8-4 For time
Clapping push ups
Pistols, alternating legs


Weight/Specs: On knees for push ups
Result: 13:53
Notes: Crap. I messed up the first two rounds of clapping push ups- didn't bring my thighs off mat. Pistols killed b/c still sore from Saturday. Once I got clapping push ups down, though, felt good.

WOD 2: (yea, thats right ;)
3 Rounds for time
3 Strict pull ups
5 Thrusters
6 Kipping pull ups
10 Front squat
9 Jumping pull ups
15 Push press

Weight/specs: Red band (finally!) for strict and kipping pull ups, 50# for lifts
Result: 11:38? I think. haha felt good to finish I wasn't paying much attention to time.
Notes: Rock on. Now I don't feel so bad for f*$^ing up clapping push ups in the first WOD. I did 50# b/c of push press, but I really feel like I could have gone higher. Getting better at kipping pull ups- rhythm wise.

Day 37, Food

Breakfast
3 eggs, 2/3 cup chopped mushrooms, 1 scallion, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/2 grapefruit, 1/4 cup mixed walnuts, pecans, and almonds, 1oz jerky
16oz green tea
Lunch
2 cups roasted carrots, cauliflower, and broccoli in olive oil, 9 chicken wings/drumsticks (mini)
Snack

1/2 grapefruit, 1/4 cup mixed walnuts, pecans, and almonds

16oz black tea
Post WOD
Protein shake
Dinner
4oz turkey burger, 1/2 tomato, lettuce "wrap", 1/4 avocado, 1/2 sweet potato "fries"
Water

Day 36, Activity

1pm- 2 laps around Neshaminy Mall- 2.2 miles. Completely invigorating. B-E-A-utiful outside. Ohh I would so take this any winter day.

Finally starting to feel human again. Voice is somewhat strained and neck/throat hurt from the party food "disagreement", but body feels better in general

Day 36, Food

Currently I can't fathom the idea of eating. Something that I ate last night (or a combo of it, since I usually don't eat half of what I ate) did not agree with me...

Green tea and water this morning until I start to feel a little better...

10am
1/2 apple, a small handful (probably less than an ounce) walnuts, pecans, and almonds
16oz Green tea
Lunch
1.5oz haddock, 3 cups iceberg lettuce, another small handful of walnuts, pecans, and almonds
Snack
1/2 apple, small handful walnuts, pecans, and almonds
16oz black tea
Dinner
(finally had back my appetite!) 4oz steak, 2 cups slightly roasted peppers, 1/4 avocado
Post Class Snack
3 celery sticks with not quite 2 tbs cashew butter

Day 35, Food

Breakfast
Almond meal pancakes- 2 eggs, 2/3 cup almond meal, drizzled with pure maple syrup *rather delicious :)
Coffee. Lots of it.
Snacks throughout the day...
1/3 cup mixed nuts, 1/2 grapefruit, 1oz chicken breast, 1 date
1 can sardines in oil, 2 carrot sticks, 1.5 tbs cashew butter
Super Bowl Party
Well, if this was a contest of staying on track or you're kicked off the island, I would be halfway home. HA!
I did eat lots of veggies- carrots, celery, broccoli, cauliflower, radishes, and bell peppers... and tonsssss of sour cream-mayo spinach dip, a few ounces of cheese, pepperoni slices, rice crackers, Doritios, sour cream onion dip, 7 layer dip (green onion, salsa, guac, cheese, sour cream, lettuce, and bean dip), 4 or 5 mini wiener dogs, and maybe 8 wings/drumsticks with BBQ sauce. And about 4 brownies. And about 2 glasses of White Zinfandale.

Annddd I feel like crap and am definitely reminded of why I stick to the diet I usually stick to.

Day 34, Activity

CF APEX


WOD: "The Disposable Heroes WOD"- Dogs version

About three hours after this
picture was taken, they were
almost completely black
and blue ;-)

5 rounds for time
400 meter run
40 meter walking lunge
20 tuck jumps
20 push ups, new standard
20 burpees

Result: 38:22
Notes: First round I started the "Big Dogs" version and did 25 tuck jumps and 25 push ups. On burpees I realized I bit off a bit more than I could chew and recognized that I would be better off pushing the "Dogs" version harder than struggling and losing form on "Big Dogs". I killed my knees on lunges and burpees. If I work on tuck jumps and string them together than I could save a lot of time and accomplish more "work". I could have done better on the runs; round 5 was my best run b/c I had someone to pace with me (thanks, Joel!). And I felt like I did awesome on push ups compared to where I have been.

This was for you, Ben. Keep watching over us and I'll do everything in my power to support what you gave your life for. Miss you <3 RIP 1/12/2011

Day 34, Food

Breakfast
"Notmeal"- 3 eggs, 1 banana, 1 tbs almond butter, about 1 cup of walnuts and pecans, 2 tablespoons flax meal
24oz black coffee
Post WOD
1/2 grapefruit, protein shake, a few handfuls of veggies, maybe 3 tbs pepper/garlic dip, about 3/4 cup champagne
Water
Lunch
4oz chicken- drumstick and wing, little bit of breast meat. 1 cup broccoli and asparagus, 2 carrots and 2 tbs cashew butter
16oz green tea
Dinner
1/2 cup raw broccoli, 1oz mixed nuts, 4oz tilapia filet, dozen asparagus spears, 1/4 avocado
Water

Day 33, Activity

Afternoon
2 brisk laps around Neshaminy Mall- 2.2 miles

5:30 Class


Warm Up: Push ups, pull ups, thrusters. Practiced on blue band still; felt like my kip got better. Will practice on red from here on out :)


Strength: HSPU- 45# plate x 5. got 1 on a 25# plate... kinda... haha


WOD: 3 rounds for time
50 double unders
30 straight leg sit up
10 double wall ball


Weight/specs: singles x3, 10# WB
Result: 11:44
Notes: I like the double wall ball. Again, have to work on rhythm (haha, story of my life!) Felt good overall. Made up my time on straight leg sit up b/c of singles instead of double unders...

Day 33, Food

Breakfast
3 eggs, 2 scallions, 1/4 avocado. 1/2 banana
20oz black coffee
Snack
1 cup red grapes, 1.5oz raw walnuts and pecan halves and lightly roasted salted almonds, and 1.5oz chicken, dark and white meat
16oz black tea
Lunch
4oz halibut filet with skin, 2 cups steamed broccoli and carrots, 1/4 acovado
Water
Snack
1/2 mango and 1.5oz raw walnut and pecan halves and lightly roasted salted almonds
16oz green tea
Post WOD
1 clementine and a protein shake
Dinner
4.5oz steak, 1/2 green pepper, 1 small/medium onion, 2 tbs olive oil
3oz Cabernet sauvignon

Day 32, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles of sunny wonderfulness! Brisk, but soo sunny... I want summer.... haha

5:30 class

Warm Up: Day 8- snatch, OHS, KBS
KBS- was squatting before I brought the weight down.... wrong! haha thanks CP :) Don't start to squat until bell is waistish high. And don't squat so low.


Strength: Weighted pull ups- progression- dead weight pull ups. Blue x 5, red x 5, purple x 5. AND 1 kipping pull up. Yay :) Next time stick with purple for practice. And I should probably move to red for regular WOD exercises.


WOD: 20 min AMRAP
15 air squats
10 flutter kick (4 count)
5 inchworm (touch toes to plank to touch toes)

Result: 17 complete
Notes: Rocked it out, as I should have considering it was a body weight only, high cardio style workout, aka the world of workouts that I came from (haha!) Had to be reminded to push my knees out on squats (I tend to keep my legs straight/knees in when I'm not paying attention). Also, on inchworms, going up onto finger tips helped the walk back. And on flutter kicks- toes pointed does not work for me! Although maybe I should work on that...

Day 32, Food

Breakfast
3 eggs, 1/3 cup chopped mushrooms, 1 scallion, 1 cup spinach, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/2 grapefruit and 1oz cashews and almonds
16oz green tea
Lunch
2 1/2 cups shrimp and vegetable soup, about 4 each walnut and pecan halves
Snack
1/2 banana, about 7 each walnut and pecan halves, 1oz chicken (dark and white meat)
16oz black tea
Post WOD
2.5oz mixed nuts and craisins
Water
Dinner
5oz halibut filet with skin, 2 cups steamed broccoli and carrots, 1 1/2 tbs olive oil

Day 31, Activity

2 Laps around the inside of Neshaminy Mall- about 30 minutes, not sure of length.

Day 31, Food

Breakfast
3 eggs, 1 scallion, 1/2 sweet potato, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/2 cup mango, 1 tbs sunflower seed butter, 1oz cashews and almonds
16oz black tea
Lunch
3oz steak, 2 cups spinach, 1/2 cucumber, 4 radishes, 2 tbs chopped walnuts
Snack
1/2 grapefruit, 1oz cashews and almonds, 1oz beef jerky
16oz green tea
Dinner
4oz tilapia filet, 2 cups steamed broccoli and carrots, 1/4 avocado, 1 tbs olive oil

Day 30, Activity

5:30 Class


Warm Up: Day 7- Still having trouble on rhythm for double unders. HSPU- keep my hands and head in more of a triangle and rotate hands out a bit- wayyyy stronger!


Strength: Front squat Wendler Week 1
65#x5, 75#x5, 80#x5+7=12
Can't wait for new 1RM for this- I feel like I am way below where I can be


WOD: 10 rounds for time
10 box jumps
10 push ups
10 v-ups

Specs: 20" box
Result: well... I finished 9 rounds at 12:00, rested until 13:05 when I realized I had another round left! Finished at 14:11
Notes: Obviously I need to work on counting.... Box jumps were rough b/c biking this weekend with sister. Push ups rocked!! Until round 7 (or 8, who knows... ha!) I was able to do the 10 straight. V-ups could use some work... need to get legs higher.

Day 30, Food

Breakfast
3 eggs, 1/2 cup chopped mushrooms, 1 scallion, 1 cup spinach, 1 tbs olive oil, about an ounce of nuts
20oz black coffee
Snack
1/2 grapefruit, 1oz cashews and almonds, 1oz chicken breast
16oz black tea
Lunch
2.5 cups shrimp/vegetable soup, 1oz cashews and almonds, 1 small chunk of milk chocolate
Snack
1/2 banana, 1oz cashews and almonds
12oz green tea
Post WOD
1oz chicken breast and 1/2 banana
Water
Dinner
3oz steak, 1/2 sweet potato, 1/4 avocado
4oz green tea