Day 24

I am ready for chocolate. F&%K.

Breakfast
3 eggs, 2 slices bacon, 2oz mushrooms, 1 cup spinach
2400 mg fish oil
2 banana chips, 1 tsp almond butter
20oz tea
Snack
500mL water
4 dried apricots, 1oz nuts
Lunch
3 cups lettuce, 1/3 cup tomatoes, 1/4 cup carrots, 3oz grilled chicken, 2 tbs oil and vinegar
1 cup water
20oz tea
Dinner
1/2 a duck (maybe 8oz meat, skin, fat... mmmm), 2/3 cup steamed vegetables (squash and carrots, mostly)
5oz Cabneret Sauvignon
1 cup water

Day 23

7 more days!!!


Breakfast
3 eggs, 2 slices bacon, 1 cup spinach, 2oz mushrooms
2 banana chips, 1 tsp almond butter
2400mg fish oil
20oz tea
Snack
3 strawberries, 24oz tea
Lunch
3/4 cup steamed green beans, 4oz salmon, 2oz beef veggie stir fry, 2 cups lettuce, 3 chunks of tomato, oil and balsamic dressing, 1 tbs crumbled bacon
8oz water
Snack
16oz water
4oz mixed nuts and raisins
Post WOD
2 scoops protein powder
16oz water
Dinner
3oz chicken, 1oz sardine, 3 cups lettuce, 4 olives, 1/4 cup green pepper, oil and balsamic dressing
1 carrot stick, 1 1/2 tbs almond butter

5:30pm Class (CrossFit FiveStar)


Strength: Bench Press 1RM
45x10, 65x5, 75x3, 85x1, 100x1 (weak), 100x1

WOD: 10 min AMRAP
- 10 sit and stands
- 20 wall balls
- 30 double unders

Weight/Specs: 14# @ 10', singles
Result: 3 10/4/0
Notes: Hammy still tight- didn't go all out on wall balls. Did singles b/c only a 10 min AMRAP... otherwise I'd be there all day :) Getting there! Good to visit FiveStar, too!!

Day 22

Breakfast
3 eggs, 2 slices bacon, 1 cup spinach, 2oz mushrooms
2 banana chips, 1/2 tsp almond butter
16oz tea
2400mg Fish oil
Lunch
3 cups lettuce, 4 olives, 1/4 cup diced green pepper, 3oz sardines in tomato sauce, 1 tbs sliced almonds
24oz water
Snack
1 small banana, 2oz nuts
16oz water
Dinner
2 cups lettuce, 4 olives, 4 apricots, 1oz walnuts, some balsamic and oil for dressing
4oz chicken thigh with skin, 2 roasted carrot sticks
24oz water
Snack
1 carrot stick, 3 banana chips, 2 tbs almond butter, 1oz nuts. (I'm craving fat... and it's soooo delicious)

4pm Class


WOD: 5 RFT
- 10 box jump
- 20 KBS
- 200m run

Weight/Specs: 20", 35#
Result: 12:59
Notes: Sooo I feel like I strained my hamstring. No bueno. Also, I ran to the box and home (just over 3 miles total) which was awesome. But hamstring bad. KBS irritated it worse... Ice, ice babyy.

Day 21

Breakfast
A bunch of eggs, 3 sausage patties, 1 small banana
12oz tea
2400mg fish oil
20oz tea
Lunch
4oz burger, 1oz sliced prime rib, 1/4 caramelized onions, 2 slices tomatoes, 2 cups lettuce, 2 slices bacon
2 cups water
Snack
500mL water
2 HB eggs, 1/2 apple, 2oz nuts
Snack
500mL water
2 HB eggs, 1/2 apple, 2tbs almond butter, 1/2 carrot stick
Snack
1 carrot stick, 1 1/2 tbs almond butter

8:40am


Games 12.1 WOD (Hotel room redo): 7 min AMRAP burpees

Result: 81
Notes: Still not thrilled with score, but it is what it is! I totally psych myself out. Esp when pissed off people are calling and banging on the door... haha oops!

Day 20

Breakfast
A whole bunch of eggs, 3 sausage patties
20oz tea
2400mg fish oil
Snack
20oz tea
250mL water
Lunch
1 cup beef vegetable soup
2 cups lettuce, 3oz moroccan grilled chicken, 1/4 cup apple, 3 tbs cranberries, 2 tbs dressing (not sure what...)
2 cups water
Dinner
Small greek salad with tomato, feta, celery, cucumber, and olives with herb dressing
4oz lamb kebabs, 1oz swordfish, 1 cup veggies
Dessert
Small fork of walnuts and honey, 2 dark chocolate covered almonds, 4oz Merlot.

Day 19

Breakfast
3 eggs, bunch of fresh basil, 2 slices bacon
2400mg fish oil
16oz tea
Snack
1/2 mango, 2oz nuts
500mL water
Lunch
Panera steak salad with tomatoes, fried onions, and a thick balsamic dressing
16oz tea
500mL water
Snack
Small apple, 2oz nuts
250mL water
Dinner
Salad: About 2 cups lettuce, 1/2 cup grape tomatoes, 1/4 cups carrots, 2oz chicken, HB egg, 1/3 cup bacon.
4oz Merlot

Day 18

Breakfast
3 eggs, 2 slices bacon, 1 cup broccoli
2400mg Fish oil
16oz tea
Snack
500mL water
1/2 mango, 2oz nuts
Lunch
500mL water
3 cups lettuce, 1 small tomato, 4 olives, 1/3 avocado, 3oz pork, 1 slice bacon, 1 tbs almond oil
Snack
1 carrot stick, 2 tbs almond butter
Dinner
4oz pork with 1 slice bacon, 2 turnips
500mL water

6pm Class


WOD


Part A: Games 12.1
7 min AMRAP
- Burpees!!

Specs: Touch target 6" above reach
Result: 77
Notes: Decent! Think I can hit more. Thighs are tight from wallballs last night..

Part B: 3 RFT
- 10 T2B
- 10 Push press

Weight: 65#
Result: 3:52
Notes: Slow on my T2B...

Part C: 3 RFT
- 10 pull ups
- 200m run

Specs: Rx'd
Result: 5:10
Notes: Pull ups are slow... andddd the run was slow... haha I'm beat!

REST!

Day 17

Breakfast
3 eggs, 2 slices bacon, 1 cup mustard greens
2400mg fish oil
16oz tea
3 banana chips, 1/2 tbs almond butter
Snack
Carrot stick, 2 tbs almond butter
500mL water
Lunch
4oz pork roast with 1 slice bacon, 2 small turnips
500mL water
Post WOD
2 scoops protein
250mL water
Dinner
4oz pork roast with 1 slice bacon, 1/2 acorn squash
250mL water

6pm Class


WOD: "Match Game"
- 150 wallballs
- 150 squats- done as a "match" of previous WB rep set

Weight/Specs: 15#@ 10'
Result: 15:11
Notes: My legs hurt... haha. But I did all 150 with weight at the height! Sweetttt.

Day 16

Breakfast
3 eggs, 1/3 avocado, 1 cup mustard greens, 1 tbs olive oil
32oz tea
Lunch
3 cups lettuce, 4 olives, small tomato, 4oz sardines in tomato sauce, 1 tbs sliced almonds, 1 tbs olive oil
500mL water
Snack
1 granny smith apple, 2oz nuts, 1 chocolate mudslide cookie (made from egg, coco powder, dark choco chips, honey)
500mL water
Dinner
1 cup broccoli, 4oz chicken drumstick
2400mg fish oil
250mL water
Snack
1 carrot stick, 1 1/2 tbs almond butter

Day 15

Breakfast
3 eggs, 1 cup mustard greens, 1 tbs olive oil, 1/3 avocado
16oz tea
2400mg fish oil
Lunch
500mL water
3 cups lettuce, 4 olives, a small tomato, 4oz sardines, 1 tbs almond oil, 10 banana chips
Snack
500mL water
2 egg yokes
1 small apple, 1 tbs sunseed butter
Lil bit of honey...
Dinner
1 cup broccoli, 4oz short rib (lots of fat), 1 tbs almond butter
500mL water

6pm Class


WOD: 3 rounds for time
- 400m run
- 21 KBS
- 12 Straight leg sit ups

Weight/Specs: 30# for 25
Result: 9:30
Notes: Couldn't use the 35#, so I up-ed the reps. Good WOD.

After-party
Partner "Grace"- Me and Garrett
- 30 clean and jerks (15 each)

Weight: 85#
Result: 4:17
Notes: Rock on. Def felt good with  85#.

After-after party


115# squat clean!! YAYYY! (new PR :)

Day 14

Brunch
Omelet with spinach, bacon, and mushrooms with a side of crispy scrapple.
16oz black coffee
2400mg fish oil
500mL water
Snack
1 carrot stick, 1 tbs sunseed butter
500mL water
Dinner
500mL water
1 cup broccoli, drizzle of almond oil
1 very large beef short rib, although probably more fat than meat! 4oz, maybe?
1/2 carrot stick

Day 13

Breakfast
3 eggs, 1 1/2 cups mustard greens, 1 tbs olive oil. 1/3 avocado
16oz tea
2400mg fish oil
Post WOD
2 scoops protein shake, 500mL water
Lunch
2 cups lettuce, 1/2 carrot stick, 4 olives, 2 roasted skinless chicken drumsticks, 1/3 avocado
500mL water
Snack
12oz tea, 5 banana chips, 1 tbs almond butter
Dinner
3 cup salad- iceberg, red onion, carrot, tomato, and a deep fried egg. With a sweet chili dressing.
Seafood curry with 7-8ish large shrimp, pineapple, and coconut milk with about 2 cups of steamed vegetables
5 glasses red wine... about 20oz all together. And it was welllllll worth it :)

8:30am Class


WOD:
Crazy. That's what it was. See if you can follow...

3 RFT
- 200m run
- 10 pull ups
- 10 push ups
- 10 air squats

Rest 2 minutes

3 RFT:
- 200m run
- 10 pull ups
- 10 push ups
- 10 air squats
- 10 T2B

Rest 2 minutes

3 RFT:
- 200m run
- 10 pull ups
- 10 push ups
- 10 air squats
- 10 T2B
- 10 box jumps

Specs: Rx'd (20" box)
Result: Total: 36:20 (splits: 6:36, 12:20, 14:24)
Notes: Well then. DIDN'T RIP MY HANDS! Well, just my thumb a smidgen. Was able to keep pull ups pretty consistent until mid round 2. T2B I took too long... Push ups rocked! And squats were surprisingly easy considering the amount of wallballs I did the other night! Overall, great WOD.

Day 12

Breakfast
2 banana chips, 1 tsp almond butter
3 eggs, 1 cup spinach, 1/4 avocado, 1 tbs olive oil
2400mg fish oil
16oz tea
Snack
500mL water
1/2 grapefruit, 1.5oz nuts
Lunch
3 cups spring mix, 4 broccoli florets, 1/4 cup cucumbers, 2 tbs carrots, 1/4 cup mushrooms, 4oz dark meat BBQ chicken with skin, 1 tbs crumbled bacon, 2 tsp sliced almonds, 1 tbs roasted sunflower seeds, 1 tbs olive oil/balsamic dressing
500mL water
Post Run
500mL water
2 scoops protein
1 carrot stick, 1.5 tbs sunseed butter
Dinner
1 cup spaghetti squash, 2 tbs walnuts, 5oz chicken apple sausage
Snack
1 tbs almond butter

4:30pm


Run, about 4 miles in total. Not sure how long it took...

Day 11

Breakfast
Fritatta- about 4 eggs, spinach, bacon (at least 2 strips worth), 1/3 cup mixed strawberries, blueberries, blackberries
10oz tea
8oz water
2400mg fish oil
Lunch
Panera fuji apple salad, NO CHEESE :)  3 cups lettuce, 3oz chicken, some dried apple chips, roma tomato, 1/4 cup pecans, white balsamic vinaigrette
500mL water
Dinner/Post WOD
4.5oz salmon, 2 1/3 cup butternut squash soup
500mL water
Snack
1 carrot stick, 1 tbs almond butter

6pm Class


WOD: Team WOD! Me, Ian #2, Frank
4500m Row
450 Wallball
450 Push ups
* Partition any way necessary.

Weight: 15# ball at 8'
Result: Done! haha.... 24 minutes-ish?
Notes: I did 60 push ups, 750m row, and a crap load of wallballs. Like 250 worth. Chhhyyyeeaaaa.

And 6 burpees! 109 days to go :)

Day 10

Breakfast
2 eggs, 2 chicken wings, 1oz white meat chicken, 1 cup spinach, 1/4 avocado, 1 tbs olive oil
2400mg fish oil
16oz tea
500mL water
Lunch
Greek salad: about 4 cups lettuce, 1oz feta cheese, 3 olives, 1oz anchovies, 3oz gyro meat, 1/4 cup cucumbers, 3 cherry tomatoes, oil and vinegar dressing, some kinda greek dressing (about 2 tbs total dressing), grape leaf (I didn't eat the rice :)
12oz water
Dinner
5oz pork tenderloin, 2/3 sweet potato burlee (sweet potato mashed with the top caramelized), about 1 cup steamed vegetables, 5oz pinot nior
10oz chamomile tea

Day 9

Breakfast
2 eggs, 1 chicken heart, 1 cup broccoli, 1/4 avocado, 1 tbs olive oil
2400mg fish oil
16oz tea
Lunch
3 cups spinach, 4oz chicken (white and dark), 4 olives, 4 artichoke heart quarters, 1/4 cup cucumber, 1/4 avocado, 1 tbs balsamic vingear
500mL water
Snack
1 carrot stick, 1 1/2 sunseed butter
500mL water
Dinner
4oz chicken (white and dark meat), 2 1/3 cup butternut squash soup
250mL water
Snack
1 carrot stick, 1 tbs almond butter

Day 8

Breakfast
2 eggs, 1 chicken liver, 3oz mushrooms, 1 tbs olive oil, 1/4 avocado
2400mg fish oil
16oz tea
Lunch
3 cups spinach, 4oz chicken (white and dark), 4 artichoke heart quarters, 5 olives, 1/4 cup cucumber, 1 tbs walnuts, 1/4 avocado, 1 tbs balsamic vinegar
500mL water
Snack
1/2 grapefruit, 1oz nuts
500mL water
Dinner
2 1/3 cup butternut squash soup, 5oz chicken (all dark. with skin)
500mL water

6pm Class


Strength: Deadlift 5-3-3-1-1-1
150x5, 170x3x3, 190x1x2 (didn't do last one b/c back was getting weak)


WOD: 10 rounds for time
- 10 shoulder press
- 5 jumping squats
- 100m run

Weight/Specs: 65#, push press
Result: 16:23
Notes: Considering about 6 weeks ago it took me this long to do 100 push press and 1000m run, I'd say I'm improving :) Felt good overall. Opening hips makes a huge difference in getting the bar overhead.

Day 7

Back on track :)


Breakfast
3 eggs, 1 cup spinach, 1 tbs olive oil, 1/4 avocado
16oz chai black tea
Snack
8 banana chips, 1 1/2 tbs sunseed butter
16oz green tea
Lunch
5oz sardines, 2 carrot sticks, 1 tbs olive oil
500mL water
2400mg Fish oil
Dinner
2 1/3 cup curried butternut squash soup (squash, coconut milk beverage, onion, spices), 3oz chicken (white and dark meat), 1 tbs sliced almonds
500mL water

Day 6

Breakfast
3 eggs, 1 cup spinach, 2oz mushrooms, 2 slices bacon
2400mg fish oil
12oz tea
Post WOD
2 scoop protein shake
500mL water
10 banana chips, 1 1/2ish tbs almond butter
Lunch
4 cups spring mix, 4oz chicken (white and dark meat), 1/4 cup cukes, 1/2 carrot stick, 4 black olives, 1/4 avocado, 1 tbs almond oil/balsamic dressing
500mL water
Snack
1/2 carrot stick, 1 tbs sunseed butter
250mL water
Dinner
4oz chicken (white and dark), 1 cup roasted broccoli, lil bit of almond oil, 1/2 tbs sliced almonds
250mL water
After hours...
2 TEQUILA Sunrise (yea, the sunrise part isn't quite paleo..), 2 pineapple upside down shots (pineapple counts, right?!?), 1 shot of something very coffee like (coffee is totallllyyyy in ;)
2 cups water
1 carrot stick, 1 1/2 tbs sunseed butter

8:30am Class


WOD: Fran
21-15-9
- Thrusters
- Pull ups

Weight: 65#
Result: 9:57
Notes: Rx'd!! Last time I did Fran I used 55# and a thin purple band in 7:27. Broke up the thrusters more than I should have... First round of pull ups I was about to get 10 straight. Woo!

Day 5

Breakfast
3 eggs, 2oz mushrooms, 1 cup spinach, 1 slice bacon
1 banana chip dipped in sunseed butter
2400mg fish oil
16oz tea
Lunch
3 cups spring mix, 6oz sardines packed in tomato sauce, 1/2 carrot stick, 1 sundried tomato, 4 artichoke heart quarters, 4 medium black olives, 1 tbs oil/balsamic dressing
500mL water
Snack
1 naval orange, 2oz nuts
500mL water
Post Run
1oz sardine, 1 carrot stick, 1 tbs sunseed butter
Dinner
1 roasted chicken drumstick and thigh (about 5oz meat), 1 1/2 cup roasted broccoli
500mL water

5:30pm Run


5K, 25ish minutes

Day 4

Breakfast
3 eggs, 1 cup spinach, 2oz mushrooms, 2 slices bacon
2400mg fish oil
16oz tea
Lunch
3 cups spring mix, 1 sundried tomato, 4 artichoke quarters, 2/3 carrot stick, 4oz turkey meatballs (homemade with almond meal), 1 tbs oil/balsamic dressing
500mL water
Snack
1 granny smith apple, about a dozen nuts, 2 tb almond butter/sunseed butter
500mL water
Dinner
3 baby back pork ribs, 1 cup veggies
500mL water

6pm Class


WOD: Partner WOD! Me and Ian 1!
5 Rounds for time
Partner 1: Hammer strikes
Partner 2:
- 200m run
- 5 Clean and jerks
- 10 Toes to bar

Weight: 75#, 9# hammer?
Result: 24:15
Notes: I liked it! Ian 2 brought up a good point of lowering into a squat on hammer strikes to save your back. I could definitely tell a difference. Clean and jerks were good, t2b were better than last week. Goooood core day.

Day 3

Breakfast
Omelet- maybe 4 eggs worth?, with bacon, spinach, and tomatoes
24oz tea
2400mg fish oil
Snack
3/4 cup berries- blueberries, raspberries, blackberries, and 1 wedge of grapefruit
2oz nuts
16oz tea
Water
1/2 carrot sticks, 2 tbs almond and sunseed butter
500mL water
Dinner
3 baby back ribs from Porky's, 2 cup salad with cukes, tomatoes, peppers, onion, and carrots- oil and balsamic dressing, 1/2 cup vegetables
1 cup water
Snack
1/2 carrot stick, 1/2 tbs sunseed butter

Day 2

6am- Hampton Inn Fitness Center WOD

WOD: 15 min AMRAP
- 5 man makers
- 15 sit ups
- 30 air squats

Weight: 20# db
Result: 6 0/0/0
Notes: Good! 30 air squats gets mad tough :P Need to work on better shoulder stability on man-makers

Food

Breakfast
1 cup of scrambled eggs (probably powdered :-/) with ham and cheese (no choice, hotel food!), 4 grapes, 3 chunks pineapple, 1 slice orange
10oz tea, 500mL water, 2400mg fish oil
Snack
10oz herbal tea, 1oz nuts
Lunch
3 cup lettuce, 4 mini baby carrots, 2 black olives, 2 white cap mushrooms, 2 slices cucumber, 1 cherry tomato, 3oz herb baked chicken, 2 tbs oil
Snack
500mL water, 1 banana, 1oz nuts
Dinner
4 cups lettuce, >1/4cup carrots, 1/4 cup sliced cherry tomatoes, sprinkle of sunflower seeds, 5oz crabmeat, 2 tbs herb vinaigrette
10oz water
Snack
1oz nuts, more water...

N-RAGED PALEO CHALLENGE: DAY 1

N-Raged Paleo Challenge, Feb 6th, 2012- March 4th, 2012

Of course, I'm traveling for work the first two days of the challenge, because the challenge isn't hard enough!

Breakfast
3-4 eggs (not sure, cooked by hotel), 3 chunks of pineapple, 3 slices of an orange, 1oz walnuts/pecans/almonds, 10oz black coffee
2400 mg fish oil
Snack
10oz herbal tea, 1oz nuts
Lunch
Salad- about 2 cups lettuce, 3oz baked chicken, 1-2 tbs crumbled bacon, 2 baby carrots, 2 black olives, 2 slices of cucumber, 1 hardboiled egg, 2 tbs balsamic vinaigrette (probably generic, with HFCS, MSG, partially hydrogenated oil, all that crap...)
10oz lemon tea
Snack
10oz herb tea (it was crazy cold in the conference room...), 1 apple, 1oz nuts, 500mL water
Dinner
1 glass Cabernet sauvignon
7oz filet wrapped in bacon, cooked medium rare, 6 firegrilled shrimp, 1 cup steamed vegetables (broccoli, onion, pepper, carrot)

February 4, 2012

8:30am Class


WOD: For time
- 2-4-6-8-10-8-6-4-2 Deadlift
- 200m run between rounds

Weight: 135#
Result: 12:40
Notes: Good! Maybe could have gone up in weight, but was able to keep form the whole time. Overall felt really good!

February 3, 2012

4pm Class


WOD: 8 rounds for time
- 9 HSPU
- 12 T2B
- 15 Supermans

Specs: 45 & 10# plates
Result: 16:27
Notes: Overall felt good. HSPU weren't as strong as they have been. T2B were okay, but I've done better. Supermans were, well, super :) Didn't eat a ton today, still a bit sleep deprived... coulda had some impact, haha!

February 1, 2012

6pm Class


WOD: For time:
100 front squats
3 burpees on the minute

Weight: 75#
Result: 10:40
Notes: Holy front squats. Did it in my vibrams. Maybe not as great an idea- toes felt really pushed up. Anyways, I wanted to go heavier but I was worried about cleaning the weight- and I'm glad I didn't! Towards the 5 min mark it was hard to get 10 reps in, and by the end it was closer to 5. I think I could have finished under 10; I should have pushed one out on a few more. Seconds are deceiving... BUT overall, I loved it. Good times :)