Day 89, Food

Breakfast
3 eggs, 2 (deliciously cooked) slices of bacon, 1/3 cup chopped mushrooms, 1 tomato, 1 tbs fresh snipped chives, 1 cup spinach, 1 tbs olive oil, 1/4 cup shredded mozz cheese, 1/4 avocado
20oz black coffee
Snack
2/3 cup cottage cheese, 1 kiwi, 1 tbs flaxseed meal, 1 tbs sliced almonds
16oz black tea
Lunch
5oz tandoori chicken, 2 cups sweet potato chowder, 1/4 avocado
Snack
6 small/medium shrimp, 1/4 cup nuts, 1 blood orange
Water
Dinner
5oz broiled scrod, 3 carrots, 1 1/3 peppers, 1 tbs seasame seeds, some oil and tamari sauce, 1/4 avocado
Snack
1/2 cup baby carrots, 2 tbs almond butter, 4oz Sangria

Day 88, Activity

Afternoon
2 laps around Neshaminy Mall- almost the last one! Maybe with the weather that's pending... 2.2 miles. Gorgeous weather :)

5pm Class


Games WOD 2!!!
15 AMRAP
- 9 Deadlift 100#
- 12 Push ups new standard
- 15 Box jumps 20"

Result: 8 1/0/0
Notes: Woo!! I feel like I rocked it out! Push ups were way better than expected. Deadlifts could totally be stronger but my back has been tight :-/ I seriously need to practice box jumps. Took me way long and (yes, Shawn, totally right) I burned out my calves b/c I relied on too much toe. Will hit it again Saturday :)

Day 88, Food

Breakfast
3 eggs, 2 slices (extremely burnt) bacon, 1/3 cup chopped mushrooms, 1 tomato, 1 cup spinach, 1 tbs olive oil, 1/4 avocado, 1/4 cup shredded mozz cheese
20oz black coffee
Snack
1/2 cup 2% greek yogurt, 1 blood orange, 1 tbs flaxseed meal, 1 tbs sliced almonds
16oz wildberry tea
Lunch
5oz tandoori chicken, 1 cup roasted brussels sprouts, 1/4 avocado
Snack
Beef jerky nuggets- 1oz?, 1 small banana, 1/4 cup mixed nuts
Water
Post WOD
Protein shake, granny smith apple, 1/4 cup mixed nuts
Dinner
4oz turkey burger, 1/2 sweet potato, 2 cups arugala, 1/4 avocado
1 carrot stick, 1/2 tbs almond butter

Day 87, Activity

Afternoon
T-minus 4! (maybe less b/c of weather...)- 2 laps around Neshaminy Mall, 2.2 miles. Chilly in the wind but sunny. Good brain break.

5pm Class


Warm up: I skipped strength. Worked on kip/hanging on bar. I'm gettin there...


WOD: "Lil Chipper Gone Bad"
2 rounds of 30 Sec AMRAP
- Deadlift
- Floor press
- Box Jump
- Burpees
- Power clean
- Push press
- Floor wipers
- Back extention
- Med ball cleans
- Wall balls

Weight/Specs: 65# (DL & FP), 16" box (full foot), 55# (C&PP), 45# (FW), 10# (WB)
Result: not sure, haha! Around 160?
Notes: Lost a lot of time going between exercises :(. I would like to see this as a 30 sec with 10 sec between to set up for next exercise- I feel like you'd get more work done and still be totally exhausted.
I went with lower weights today b/c shoulder and back are a bit tight and don't want to hurt anything for games WOD 2!. In all felt really good (minus floor press- super high weight for me!)

Day 87, Food

Breakfast
3 eggs, 2 slices bacon, 1/2 cup chopped mushrooms, 1/2 tomato, 1 cup spinach, 1 tbs fresh snipped chives, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/2 cup 4% cottage cheese, 1 naval orange, 1/4 cup salted cashews
16oz black tea
Lunch
2 cups arugala, 1/2 cup baby carrots, 1/4 orange bell pepper, 1/2 tomato, 15 small/medium shrimp, 1/4 cup walnuts
Snack
10ish mixed nuts, water
1/2 cup greek yogurt 2%, 1 tbs flaxseed, 1 tbs sliced almonds, 1 small banana
Water
Post WOD
1.5 oz mixed nuts and raisins
1 carrot, 1/2 tbs almond butter
Water
Dinner
5oz tandoori chicken, 1 cup roasted brussels sprouts, 1/4 avocado

Day 86, Activity

Afternoon
T-minus 5- 2 laps around Neshaminy Mall- 2.2 miles, chilly and windy but nice and sunshine-y!!

Day 86, Food

Breakfast
3 eggs, 2 slices bacon, 1/3 cup chopped mushrooms, 1 small tomato, 1 spinach, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1 cup mixed fruit (pineapple, strawberries, grapes), 1/4 cup mixed nuts
16oz wildberry tea
Lunch
2 cups steamed broccoli cauliflower and carrots, 1 chicken mango sausage link, 1/4 avocado
Water
Snack
1/2 cup 4% cottage cheese, 1 kiwi, 1 tbs flaxseed meal, 1 tbs sliced almonds
Dinner
2 cups arugala, 1 cup spinach, 1/2 orange pepper, 1 tomato, 1 can sardines in oil undrained, 1/4 avocado
Water
Snack
3 tbs almond butter, 2/3 cup carrots, 12ish veggie tortilla chips

Day 85, Food

Snack
3 almonds, 16oz black coffee
Breakfast
3 egg omelet with crabmeat, broccoli, sauteed onion, and hollandaise sauce. Some scrapple, 1 cup mixed fruit, 10 oz tea
Snack
2 chocolate covered macadamias, blueberry tea, carrot, 1/2 tbs sunflower seeds
Another snack
2oz colby Monterey jack cheese, 1 banana, 1.5oz cashews, nurdle of goat cheese
Water
Dinner
2 cups broccoli, cauliflower, and carrots, 1 chicken mango sausage link, 1/4 avocado
Snack
1/2 cup baby carrots and 2 tbs cashew butter
1 pumpkin spice cookie and some mixed nuts

Day 84, food cont'd & activity

Snack
6 almonds, 4 chocolate covered macadamias, blueberry tea.
Post WOD
1.5 oz mixed nuts and raisins
Dinner
Sweet potato fries with maple syrup dipping sauce
Spyro salad- mixed greens, cukes, tomato, feta, beets, pickled egg, extra gyro meat, lotsa dressings
Water

Games WOD #1 (take 2)

Result: 2 30/8
Notes: increased my result! Double understand better but still major room for improvement. Clean and jerks not as strong as first time...

Clean and jerk improvement plan: work on ground to jump, jump and shrug, hang clean. Widen grip, brings legs closer but toes out a tad, work on "window" to keep above toe line. For explosive hips work KB extensions.

Kip improvement plan: Grok hang. In "c" position push bar away. C, G, C, G, drive knees up... work on training grip to save hands.

Day 84, Food

Snack
Mango macadamia kind bar.16oz black coffee
Breakfast
Mediterranean omelet- 3 eggs, spinach, tomatoes, sausage, olives, feta. 3 slices tomato and olive oil. Scrapple. Water.
Lunch
12 almonds, 2 cups spinach, 1.5 cups sweet potato lasagna with kielbasa and beef.
Blueberry tea

Day 83 food

Dinner
Salad with feta and butter ranch dressing, shrimp scampi over broccoli, lil bit of prime rib. Water.
2 dark chocolate macadamias

Day 82, Food

Breakfast
2/3 cup greek yogurt, 10 strawberries, 1 tbs flaxseed meal, 2 tbs sliced almonds
20oz black coffee
Snack
1oz meatball, 1/2 cup strawberries and mango, 1/4 cup mixed nuts
16oz decaf black tea
Lunch
3 cups torn spinach, 3oz mushrooms, 3 stalks celery, 1 cup garlic pulled pork, 1/4 avocado
Snack

1oz meatball, 1/2 cup strawberries and mango, 1/4 cup mixed nuts

Water

Day 81, Activity

Afternoon
Brisk walk around Neshaminy Mall- 2.2 miles. The home stretch of walks!

5pm Class


Strength: Front squat week 2
65x3, 75x3, 85x10


WOD: 5 rounds for time
15 full foot box jump
20 new standard push ups
15 toes to bar

Specs: 16" box
Result: 21:55
Notes: Toes to bar=my new GOAT. Wtf. I could have finished in 15 minutes but I was so mental over the toes to bar that I couldn't do it. I really really really need to work on my kip. And make new tape grips. And work on my kip. Grr...

**I want to re-hit this WOD before April 24. I know I can do better.

Day 81, Food

Breakfast
3 eggs, 2 slices bacon, 3oz mushrooms chopped, 2 cups spinach, 1tbs fresh snipped chives, 1 tbs olive oil, 1/3 avocado
20oz black coffee
Snack
1/2 cup mango, 1/2 cup greek yogurt, 1.5 tbs sunseed butter
16oz berry tea
Lunch
5oz pork rib chops, 2 cups broccoli and cauliflower, 1/4 avocado
Snack
Mini milk chocolate square
Water
2oz meatballs, 1 cup strawberries, 1/6 avocado
Post WOD
Protein shake, 2oz mixed nuts and raisins
Dinner
1/4 cup or so of a shrimp crap dip with about 10 tortilla chips
Steak fajitas salad from TJ Smiths with a little of the dressing
5oz Cabernet Sauvignon

Day 80, Activity

GOATS!


worked on double unders, pull ups, KBS, HSPU, and wall balls.

Double unders: completed 3 sets of 10 or more (13, 11, and 10) single-double combos.
Pull ups: found my rhythm again for the down-part of the pull-up
KBS: worked on correcting form and not over-opening my hips
HSPU: put butt against wall, huge difference!
Wall balls: just did a few; worked on "targeting" wall and throwing at, also catching ball going into squat to throw again

Day 80, Food

Breakfast
Notmeal with 3 eggs and 1 medium banana
16oz english breakfast tea
Lunch
about 10 pieces of seaweed snack
2 cups spinach, 2 stalks celery, 10 baby carrots, 12 small/medium shrimp, 4 artichoke quarters, 1/4 avocado, 1 tbs olive oil
16oz black coffee, 1/2 decaf 1/2 hazelnut
Snack
10 strawberries, 1 string cheese, 1/4 cup sunflower seeds
12oz black coffee
3 dates and 1/4 cup mixed nuts
Dinner
5oz pork rib chop, 2 cups sauteed broccoli and cauliflower, 1/4 avocado
Snack
5oz Pinot Nior
Chips. Cashew Butter. Sunseed butter. More chips. More nut butters. Oops ;)

Day 79, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles. Last mall walk...? ;)

5pm class


Strength: Bench wendler wk 2
55x3, 60x3, 65x8
**Try to use new "tri-pod" stance...


WOD: For time:
70 Burpees
60 Sit ups
50 KBS
40 Pull Ups
30 HSPU

Weight/Specs: 26#, red band, 45 and 10# plates (5")
Result: 19:06
Notes: Burpees weren't as bad as expected! I went lower on KBS b/c of quantity; don't want to knock out shoulder early in the week! Need to work on pull ups, I am losing kip... HSPU need work, too. I keep my butt pretty far away from wall, work on leaning against to take pressure off shoulders.

Day 2 notes: back sore!

Day 79, Food

Breakfast
3 eggs, 2 slices bacon, 3oz chopped mushrooms, 1 tbs fresh snipped chives, 1 1/2 cup spinach, 1 tbs olive oil, 1/4 avocado
16oz earl grey tea
Snack
1/2 cup greek yogurt, 5 strawberries, 1 tbs flaxseed meal, 1 tbs sliced almonds
16oz black coffee
Lunch
2 cups of chicken, broccoli, and cauliflower stir fry in olive oil, garlic, and tamari, with 1/4 avocado
Water
Snack
20 M&Ms
10 strawberries, 2oz meatballs, 1/4 cup mixed nuts
Water
Post WOD
Protein shake, carrots, 1 tbs cashew butter
Dinner
5oz pork rib chop, 2 coconut squash pancakes, 1/2 mini coconut pumpkin pie, 1 tbs maple syrup

Day 78, Food

Breakfast
3 eggs, 1 slice bacon, 3oz chopped mushrooms, handful fresh snipped chives, 1 1/2 cup spinach, 1 tbs olive oil, 1/4 avocado
16oz earl grey tea
Snack
1 naval orange, 1/4 cup mixed nuts
16oz black coffee
Lunch
3 cups Moroccan style chicken vegetable stew, 1/4 avocado
Snack
1/2 cup greek yogurt, 5 strawberries, 1 tbs flaxseed meal, 1 1/2 tbs sliced almonds
6oz black coffee
Dinner
Sweet and Sour Celery and Carrots (4 stalks celery, 12 baby carrots, honey, olive oil, lime juice), 4oz tilapia filet, 1/4 avocado
Snack
2 baked corn tortillas, 2 tbs cashew butter

Day 77, Activity

YMCA 5K


24:32

Considering that I did just the stair climb yesterday and my legs have been sore since like Wednesday, felt good! Haha! Weather was sunny, lil chilly, lil windy. A few slight inclines, nothing major though. Really pushed it out the last 300m, esp the last 100m.

Day 77, Food

Breakfast
2 coconut pumpkin pancakes, 2 slices bacon, 2 eggs, 1 tbs maple syrup
16oz black coffee
Post 5K
Almond coconut KIND bar, 1/2 banana, water
Lunch
2 cups spinach, 1/2 cup carrots, 5 quartered artichoke hearts, 1 can sardines in oil (undrained), 1/4 avocado
Water
Snack
8 strawberries, 2/3 cup greek yogurt, 1 tbs flaxseed meal, 1 1/2 tbs sliced almonds
16oz herbal tea
1/3 cup carrots, 1 tbs cashew/sunseed butter
Dinner
1/2 large chicken breast, 2 cups broccoli and cauliflower, olive oil, garlic, tamari sauce, 1/4 avocado

Day 76, Activity

Fight for Air Climb!!!


Specs: 50 flights of stairs (1088 steps altogether)
Result: 9:57
Notes: I finished 3 seconds before my goal time!! AND my legs were already super sore! Ran/jogged first few flights, tried to double step some to no avail (could barely pick up legs that high, haha), felt like complete death by floor 17, questioned motive floors 18 and 19, figured out to hold railings and double step by floor 20. Paced the rest out quite evenly and wonderfully :)

Day 76, Food

Breakfast
Notmeal (with 2 eggs & 1 small banana), 16oz black coffee
Post Stair Climb
Water
1 orange, 5 hot wings, 2 tbs sour cream sauce, 6oz (?) chicken breast, 1 small apple
Lunch
1 1/2 cup sweet potato, apple, sausage, and spinach medley, 1/4 avocado
Water
Snack
2 dates, 8 nuts
1 carrot, 1 tbs sunseed butter
1/2 mini coconut pumpkin pie
Dinner
14 small/medium shrimp, 2 carrots, 3/4 cup steamed spinach, 1/4 avocado
5oz Sangria

Day 75, Activity

Afternoon
2 lap power walk around Neshaminy Mall in the blazing sun, working out all the poisons I consumed last night :)

Day 75, Food

Breakfast
3 eggs, 1 roma tomato, 2 large scallions, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1 apple, 1 chunk of Irish Soda Bread, 1/2oz mixed nuts
16oz black coffee (need caffeine!!)
Lunch
1 cup garlic pulled pork, 2 cup roasted beets, 1/4 avocado
Water
Snack
1 blood orange, 1/2 cup full fat cottage cheese, 1 tbs flaxseed meal, 1 tbs sliced almonds
Snack
16oz black tea
2oz mixed nuts and raisins
Dinner
2 cups sweet potato, apple, sausage, and spinach medley, 1/4 avocado
1 carrot, 1 tbs sunseed butter

Day 74, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles, lots of Vitamin D :)

St Patty's WOD
3 Rounds for time:
17 Wall ball
17 KBS
17 Box jump
17 Burpees
*With partner: partner 1 does first exercise, partner 2 drink 2oz. Parter 2 does exercise, partner 1 drinks. Move onto second exercise, same pattern.

Weight/Specs: 14# WB for first 25, then switched to 10#. 35# KBS, 20" box
Result: 20 something. Haha! Matt was my partner, we drank a lot of booze. Rock on.
Notes: Super fun, totally kickin for a drinking WOD. Would actually be interested in doing it straight thru (no partner/drinking); the break between exercises really helped so I would be interested to see it without the break!

Day 74, Food

HAPPY ST PATTYS DAY!


Breakfast
3 eggs, 2 slices bacon, 1/3 cup chopped mushrooms, 1 roma tomato, 1 scallions, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1 blood orange, 2/3 cup full fat cottage cheese, 1 tbs flaxseed meal, 1 tbs sliced almonds
16oz wildberry tea
Lunch
2 cups sweet potato, apple, sausage, and spinach medley, 1/4 avocado
Snack
1 apple, 2oz meatballs, 1/4 cup mixed nuts
WOD
560mL Boones Farm Melon Ball
1oz spiced rum
Dinner
1 Guiness
1 Irish car bomb
8oz burger, 1oz prov cheese, lettuce, tomato, 3? tbs BBQ sauce, a whole crap load of bay fires with cheese sauce
1 draft Smithwicks?
1 Bud Light Lime

Hey, it happens. Happy St. Patty's :)

Day 73, Activity

6pm Class


CROSSFIT GAMES!! WOD 1: 10 min AMRAP
30 double unders
15 ground to overhead

Weight/specs: Rx'd!! 55#- I did clean and jerk
Result: 2 27/0
Notes: WOO RX'D! haha double unders still my nemesis. Most single/double combos I got was 4. Really really need to improve them.... I want to try this one again when my shoulder is up for doing snatches for GTO.

Strength: Deadlift wk 3
120#x5, 135#x3, 155#x6

Still can't believe my 1RM was only 150 like four weeks ago.... ha!

Day 73, Food

Breakfast
3 eggs, 2 slices bacon, 1/3 cup chopped mushrooms, 1 roma tomato, 1 scallion, 1 tbs olive oil, 1/4 avocado
26oz black coffee
Snack
2/3 cup full fat cottage cheese, 1 small banana, 1 tbs flaxseed meal, 1 tbs almond meal
Lunch
1 cup garlic pulled pork, 1 cup savory coconut cauliflower, 1/4 avocado, 3 radishes
Water
Snack
2oz swordfish, 1 blood orange, 1/4 cup nuts
1 tbs sunseed butter, 1 carrot
Dinner
4oz tilapia filet, 1/4 avocado, 2/3 cup roasted beets, 1 plantain's worth of plantain fries :)
Water

Day 72, Food

Breakfast
3 eggs, 1 slice bacon, 1/3 cup chopped mushrooms, 1 roma tomato, 1 large scallion, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1 kiwi, 2/3 cup full fat cottage cheese, 1 tbs flaxseed meal, 1 tbs sliced almonds
16oz black tea
Lunch
1 cup garlic pulled pork, 2 cup roasted beets, 1/4 avocado
Water
Snack
1 small banana, 1/4 cup mixed nuts
Water
Dinner
2 cups sweet potato, apple, sausage, and spinach medley, 1/4 avocado

Day 71, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles. Kinda chilly and brisk, but good to get out from behind this ulgy computer screen!

5pm Class


Strength: Back squat week 4
50#x5, 60#x5, 75#x5


WOD: 7 rounds for time:
10 Wall ball
10 Pull ups

Weight/Specs: 14#, red band
Result: 15:54
Notes: I think I scrapped as many wall balls as I counted!! I need to work on throwing AT wall, not just up. Remember to follow thru with hands... Also, my pull ups were off tonight. I didn't feel like I had the "kip" motion... Overall felt good thou

Day 71, Food

Breakfast
3 eggs, 2 slices bacon, 1 1/2 scallions, 2 cups spinach, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/2 papaya, 1oz meatball, 1/4 cup mixed nuts
16oz wildberry tea
Lunch
1 cup savory coconut cauliflower, 1 cup garlic pulled pork, 1/4 avocado
Water
Snack
1/2 apple and 10 mixed nuts (cashews, almonds, macadamias)
Post WOD
Protein shake, 1/2 apple
Dinner
2 carrots with 1 tbs cashew butter
4oz swordfish steak
2 corn torillas, baked, 1/4 cup shredded cheddar, 1/4 avocado
Some sunflower seeds (while making sunbutter :)

Day 70, Activity

Morning


Rode bike to DVC for stadium stair climb practice. Ran up 15 times (roughly 525 steps? they are stadium steps so they are about twice as deep as regular steps). Biked back home.

Super windy out! Made the biking extra hard :)

6.7 miles total on bike, about 35 minutes of riding
Again, roughly 525 steps, about 15 minutes of work (going up and down)

Day 70, Food

Breakfast
2 pumpkin pecan paleo pancakes, 1 tbs maple syrup, 2 slices bacon, 2 eggs (cooked in bacon renderings), 1/4 avocado
20oz black coffee
Snack
4 corn torilla chips, 1 tbs gauc
1 cup mayo-less coleslaw, 4 potato chips, 1 tbs garlic roasted hummus, 1 carrot, 2 tsp cashew butter
16oz hot tea (green? not sure, ha! it's an organic Tusilini tea. Fabulous)
Lunch
15 small/medium shrimp, 1/4 avocado, 1/3 red bell pepper, 2/3 cuke, 1/2 papaya, 1/2oz mixed nuts
Snack
1 banana muffin with some butter
Dinner
Garlic pulled pork (maybe 8 oz?) and 2 servings of Wegman's Brussels sprouts with red onion, garlic, and bacon
1 Mike's Hard Lemonade

Day 69, Food

Lunch
1/2 rack of smoked BBQ ribs (AMAZING!!), salad with oil dressing
WATER
Snack
1 apple and 2ish tbs cashew butter, 1/3 cup greek yogurt
16oz black tea
Dinner
1 cup savory coconut cauliflower, 1 spinach stuffed bacon wrapped chicken breast

Day 68, Activity

Afternoon
2 laps around Neshaminy Mall- 2.2 miles. Sunlight=gorgeousness!!!

5:30 Class


WOD: Test 5
800m run
21 Thrusters
21 "L" Pull ups

Weight/Specs: 50#, purple band pull ups
Result: 7:07
Notes: Rocked out the run. Stayed strong through the thrusters. Pull ups is what killed it! But felt really good all together :)

Day 68, Food

Breakfast
3 eggs, 1 slice bacon, 1/3 cup chopped mushrooms, 1 scallion, 1 cup spinach, 1 tbs olive oil, 1 tbs bacon fat, 1/4 avocado
20oz black coffee
Snack
1 cup mayo-less coleslaw
1/2 oz nuts
10oz black tea
Lunch
2 cups Moroccan style chicken veg stew, 1/4 avocado
Snack
1/2 cup greek yogurt, 5 strawberries, 1 tbs flaxseed meal, 1 tbs sliced almonds
6oz black tea
10 M&Ms
Post WOD
Protein shake, 1 apple, 1/4 cup sunflower seeds
Dinner
~6 mussels, 8oz (?) Miso glazed salmon and vegetable stir fry
2 glasses of wine, a draft beer, several glasses of vanilla vodka and coke, and a lemon drop. :)

Day 67, Activity

WOD: Test 4:

Deadlift 1RM, followed by max HSPU within 30 seconds

Weight/Specs: 175 (failed at 185, then 180), 45 and 10# plates (and mat)

Result: 175x16=2800

Notes: Need to give more time between pulls for 1RMs; watch knees on DL and focus on lifting with legs and driving through heels

WOD 2: Tabata pushups

Result: 5 (new standard)

Notes: actually, kinda impressed with myself :) 15;14;10;10;7;6;5;5

Day 67, Food

Breakfast
3 eggs, 2 slices bacon, 1/3 cup chopped mushrooms, 1 large scallion, 1 cup spinach, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
6 strawberries, 1/4 cup mixed nuts, 1oz jerky
16oz wildberry tea
Lunch
5 chicken poppers, 2 cups mayo-less coleslaw
Snack
1/2oz mixed nuts
1/2 cup greek yogurt, 1 kiwi, 1 tbs flaxseed meal, 1 tbs sliced almonds
Dinner
3 cup Moroccan style chicken vegetable stew
1/2 tsp cashew butter
Snack
1 carrot, 1 1/2 tbs cashew/almond butters

Day 66, Food

Breakfast
3 eggs, 1/3 cup chopped mushrooms, 1 large scallion, 1 cup spinach, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
5 strawberries, 1/2 cup greek yogurt, 1 tbs flaxseed meal, 1 tbs sliced almonds
8oz black tea
Lunch
3 cups Moroccan style chicken and veg stew, 1/4 avocado
Snack
1/3 grapefruit, 1/4 cup nuts
1 cup mayo-less coleslaw, 1 chicken popper
8oz black tea
Dinner
6oz tilapia filet, 3 cups spinach, 3 radishes, 1/2 red pepper, 1/3 large cucumber, 1/4 avocado
Water
Snack
1 carrot, 1 tbs cashew butter

Day 65, Food

Breakfast
3 eggs, 1/2 sweet potato, 1 HUGE scallion, 1 tbs olive oil, 4 sprigs thyme, 1/4 avocado
20oz black coffee
Snack
1 kiwi, 1/4 cup mixed nuts
16oz Green tea
Lunch
10 medium shrimp, 2 cups mayoless coleslaw
Snack
2 Chicken poppers
1 apple, 1/4 cup mixed nuts
Water
Dinner
4oz turkey burger, 1/2 sweet potato, 1/4 avocado
1 Carrot, 2 tbs cashew butter
Some cauliflower

Day 64, Activity

8 30 am
Shoveling 18" snow. Sweet.

5:30 Class

Test 1: Bench Press 1RM, then 30 seconds to do max pull ups

Weight/Specs: 80# 1RM, failed at 85#. Red band
Result: 80x35 pull ups= 2800
Notes: Put up the 80 just fine, but when I set for the 85 I felt like my shoulder slid back a bit and mentally I couldn't push it back up :-/   Pull ups rocked out, thou. Kept a good rhythm which was what saved me, I think. Once the rhythm was lost the kip to get back up was basically gone.

**Second day notes** My shoulder is mui painful :( Not necessarily just sitting here, but when I move it around a lot or carry anything of significant weight...

Day 64, Food

Breakfast
2 eggs, 1 slice canadian bacon, 1/4 cup feta, 1 roma tomato, 1 scallion
20zo black coffee
Snack
16oz black coffee
1/3 cup chicken breast, 2/3 cup broccoli, 1/4 cup mixed nuts
Snack
1 naval orange, 1/4 cup mixed nuts
WATER
Snack (Lunch?)
2 cabbage leaves, 3 radishes, 2 carrots, 1 can sardines in oil, undrained
WATER
Post WOD
Protein shake, 1 apple, 1/4 cup mixed nuts
Post Class
1 carrot, 1 baked corn tortilla, 2 tbs almond butter, a few nibbles of cabbage

Day 63, Food

Breakfast
3 eggs, 2 tbs sundried tomatoes, 1/4 cup shrd mozz cheese, 1/4 avocado
1 naval orange
20oz black coffee
Lunch
1.5 cup salad, 1 tomato, 4oz burger, 1/4 avocado, 1/4 shrd mozz cheese
Snacks (throughout the afternoon, while cooking massive amounts of food for my sister)
6 green beans, 4 shiitake mushrooms, 1 carrot, some cashew butter, skin from a turkey drumstick plus a few piece of meat, 1 spoonful of: creole chicken stew, curried turkey soup, and shrimp saganaki
24oz hot tea
Dinner
2 cups mediterrian beef ragout: beef stew meat, onion, carrots, tomatoes, green beans, zucchini
4oz Cabernet sauvignon
Snack
4 baby carrots, 1/2 apple, 2.5 tbs cashew butter
4 oz Cab sauv

Day 62, Activity

Stair Climb Practice!!!


Melissa and I found a stairwell on Cornell's campus next to the stadium with 72 steps. We climbed 15 times for a total of 1080 steps...

Total: 19:33
Each lap: roughly 30 seconds up, 45 seconds down
Notes: I could skip steps, but once I hit that last set I would feel like I was about to fall on my face, ha! I would call my limit 75 steps per skipping segment. Really felt it in my thighs, but all in all felt really good!

Day 62, Food

Breakfast
3 eggs, 1/2 pear, 1/2 cup grapes
20oz black coffee
Snack
nurdle of cottage cheese, a few grapes (we need to go food shopping, haha)
Lunch
2 cups salad, 1/2 large chicken breast, 1/3 cuke, 1/2 tomato, 1/4 cup shrd mozz cheese, drizzle of olive oil
Water
Snack
1 granny smith apple, 1/3 cup mixed nuts, few tid bits of treats at the supermarket (jalapeno cheese puffs, Clementine slice, sample of nuts...)
Dinner
1 cup chicken peppers and onions, 1/2 sweet potato, 1/4 cup snow peas, 6 baby carrots, 1 tbs cashew butter

Day 61, Food

Breakfast
3 eggs, 2/3 cup chopped mushrooms, 1 tomato, 4 sprigs thyme, 1/4 cup fresh torn parsley, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
1/2 champagne mango, 6oz greek yogurt, 1 tbs flax meal, 1 tbs almond slices
6oz wildberry tea
Lunch
4oz chicken breast, 1 cup butternut squash, 1/4 avocado
Water
Snack
1oz jerky, 1 cup grapes, 1/4 cup smoked almonds
6oz tea
Dinner
2 cups salad with almonds, chickpeas, olives, feta cheese and roasted garlic oil dressing, 1 cup chicken pepper and onion stir fry (about 6oz chicken), 1 cup grapes

Day 60, Activity

5:30 class


Strength: Bench lift week 1
40x5, 50x5, 65x10


WOD: Deadlift Ladder
Increase 10lbs every 30 seconds until failure

Weight: Start at 95#
Result: 175!
Notes: I increased my 1RM by 25#!!! Need to remember to keep my chest up; don't lift with butt. Definitely felt it in my shoulder probably more than anything. Practice alternating grip...

Day 60, Food

2/3 of the way there!! And I've gained 3 pounds :) Haha

Breakfast
3 eggs, 2 slices bacon, 1/2 cup chopped mushrooms, 1 tomato, 1 tbs olive oil, 3 sprigs thyme, 1/4 cup fresh torn parsley, 1/4 avocado
20oz black coffee
Snack
5 strawberries, 1/4 cup sunflower seeds
16oz wildberry tea
Lunch
5oz meatballs, 1 cup roasted butternut squash, 1/4 avocado
Water
Snack
6oz greek yogurt, 1/2 champange mango (delicious!) 1 tbs flax meal, 1 tbs sliced almonds
Water
Dinner
1 carrot stick, 1 tbs almond butter
4oz chicken breast and 2 cups broccoli and kale stir fried in about 3 tbs olive oil and 2 tbs fresh rosemary

Day 59, Food

Breakfast
3 eggs, 2 slices bacon, 1/2 cup butternut squash, 1/4 cup fresh torn parsley, 2 sprigs thyme, 1 tbs olive oil, 1/4 avocado
20oz black coffee
Snack
5 strawberries, 1/4 cup pecans
6oz wildberry tea
Lunch
2 cups steamed broccoli and carrots, 12 small/medium shrimp, 1/4 avocado
Water
Snack
1 cup grapes, 1/4 cup sunflower seeds
1 tangelo, 1oz beef jerky, 1/4 cup mixed nuts
6oz wildberry tea
Dinner
4oz turkey sausage, 1 sweet potato, 1/4 avocado
1 carrot stick, 1 tbs almond butter

Day 58, Activity

Afternoon
2 laps around Neshaminy Mall, no jacket required :)

5:30 Class


Strength: Back squat wk 3
90x5, 100x3, 115x6


WOD: "Chelsea"
At every minute for 30 minutes
- 5 pull ups
-10 push ups
- 15 air squats

Specs: Red band
Result: went to 21 minutes; completed 8 minutes with rest, completed 15 rounds, 5/10/8
Notes: Holy push ups. They are where I got held up. Majorly. By round 7 I couldn't do all 10 in a row (a trend through most push up WODs for me). Pull ups felt great, possibly b/c only 5, but had no trouble hitting all 5 in a row and/or getting my chin over the bar. Air squats are air squats; my favorite stand by movement :) probably lose a sec or two on them b/c I tend to go super low in my squat.

**SECOND DAY NOTE: my shoulder is in pain :-/ Used dumbbells to set it back in yesterday which helped but today it feels out of place...

Day 58, Food

Breakfast
3 eggs, 2 slices bacon, 1 tomato, 1/3 cup chopped mushrooms, 1 tbs olive oil, 1/4 avocado, 2 tbs fresh torn parsley
20oz black coffee
Snack
2/3 cup mango, 1/4 cup mixed nuts
16oz wildberry tea
Lunch
1 cup roasted butternut squash with oil and fresh herbs, 5oz meatballs, 1/4 avocado
Snack
1 cup grapes, 6oz greek yogurt, 1 tbs flax meal, 1 tbs sliced almonds
Water
Dinner
4oz turkey sausage, 1 cup steamed kale, 2/3 cup broccoli and carrots, 2/3 cup butternut squash, 1/4 avocado
Water