12.7.09

WOD
Press: 55,60,65,70
Metcon:
41 wall balls (14#)
30 pullups on the blue band!

Meal1:
Eggs
Pancetta
hazelnuts

Meal 2:
Ground beef
broccoli

Meal 3:
Buffalo
Mixed vegetables in a balsamic sauce

12.2.09

WOD:
Press: 5x5
55,60,65,70F,70PR
Metcon:
78kb swings (44#)
144 tuck jumps

Meal 1:
eggs
almonds

Meal2:
ground beef
avocado
tomato

Meal3:
sausage
spinach cooked in olive oil

12.1.09

Back from vacation!
WOD:
38:40 burpees and running suck

Meal 1:
eggs
almonds

Meal 2:
salad with spinach, steak olive oil and tomatoes

Meal 3:
chicken and broccoli cooked in olive oil

11.23.09

WOD:
Box Jumps: Max height of 19"
Metcon: 7:43
15lb dumbell cleans
16in box jumps

Meal 1:
roast beef

Meal 2:
chicken
broccoli
almonds

Meal 3:
beef with guacamole

11.19.09

Rest Day

Meal 1:
chicken
almonds

Meal 2:
beef with guac

Meal 3:
turkey
apple
almond butter

Meal 4:
salmon
a little chocolate ice cream

11.18.09

WOD:
Shoulder Press: 3x3
60,65,70(PR)
Metcon: 9:14
3rds
Box Jump (18in)
SDHP (85#)
400m run

Added 2in to my box jump!

Meal 1:
chicken
macadamia nuts

Meal 2:
Same

Meal 3:
Roast Beef
Pumpkin Seeds
Broccoli

Meal 4:
Buffalo
guacamole
raspberries

11.17.09

WOD:
Back Squats: 3 sets of 5 @115 for skill work
Metcon: Annie
9:02
subbed tuck jumps

Meal 1:
Eggs
almonds

Meal 2:
chicken
avocado

Meal 3:
chicken
macadamias
broccoli

Meal 4:
some kind of white fish cooked in butter and spice
green beans

11.16.09

WOD:
AMRAP in 20:
5 burpees
10 push jerks
15 pullups
6rds + 5 + 3
65# push jerks
green band for pullups

During warmups I've included a round of max effort pullups with the blue band and working on kicking up for handstands.

I'm not sure if my thinking on this is correct, but I feel like a lot of the weakness in moves such as front squat, thrusters, wall balls and pushups are due to a weakness in my core group. At least that's what I think, because that's what caves in the quickest- particularly during heavy front squats. I did the warm up overhead squats with a 15# bar. Is this a good plan of attack? Or is my thinking wrong?

Meal 1:
Eggs
almonds

Meal 2:
roast beef
avocado

Meal 3:
salad with spinach, tomatoes, steak and my own vinaigrette

Meal 4:
chicken
eggplant cooked in olive oil

11.12.09

My original post from 11.11.09 didn't save or post. Weird. Eating was legit and I did the Filthy Fifties in 31:29. 16" box jump, 1pood kb, and I thought I was on the 45# push press, but it was the 30#. I was able to string more burpees together than before, but wall balls are still a weakness.

11.12.09
I went for a light run in the morning, mostly to loosen up my sore hamstrings.

Meal 1
Eggs
almonds

Meal 2
turkey breast
almonds

Meal 3
beef with avocado
tomato

Meal 4
I tweaked a shrimp etouffee recipe slightly and just had it with broccoli instead of rice.

I'm starting to get tired of eating food that super pared down and am looking to experiment more. I love to cook, and really miss it.

11.10.09

Accidental Rest Day since I slept through my alarm :(

Meal 1:
eggs
almond

Meal 2:
5oz turkey breast
guacamole

Meal 3:
Beef and veggie stir fry

Meal 4:
shrimp cooked in olive oil
broccoli

ISAL revisited

So, after seeing the basic strength charts and figuring out where I fall on the scale from untrained-elite, I feel the need to sort of refocus my ISAL. I can come up with a slew of things that need to be improved (everything, basically) and there are a lot of things that have improved in weight, but there are some key things that I'm just tired of sucking at and there's really no excuse for it. These things are, in order of priority:

Strength:
Shoulder Press
Thrusters
Wall Ball shots
Bench Press
Snatch

Gymnastics:
Pushups
Handstand hold
ring support
pullups
dips

Speed:
Double Unders
I also need to work on picking up speed with my running now that I now I can do a running wod without walking, but I'm confident that will fall into place without too much struggle.

11.09.09

WOD:
Power Cleans: 105,110,115 (took a few tries to get it @ 115)
Metcon: 3rds + 6pushups + 1 tgu
20lbs for tgu

Meal1:
Turbot
Almonds

Meal2:
Same

Meal 3:
Salad with spinach, arugula, beef, my vinaigrette

Meal 4:
chicken stir fried with broccoli, carrots and cauliflower
almond butter

11.02.09

Things have been crazy the past few days. I did pretty good, though, all things considered.

WOD:
Power Clean Cindy:
7rds + 7 cleans
95# for cleans
green band for pullups

Meal 1:
Grilled balsamic chickena with olive oil

Meal 2:
Same

Meal 3:
roast beef
carrots
almond butter

Meal 4:
Broccoli
sausage

10.28.29

WOD:
L-sit holds:
18,24,21 off of 16in box

Fran- 10:16
55# for thrusters and green band for pullups

Thrusters and wall balls continue to suck for me

Meal 1:
turkey
avocado

Meal 2:
Same

Meal 3:
Chicken
carrots
almond butter

Meal 4:
Spinach salad with steak
tomatoes
artichoke hearts
olive oil
lemon juice

10.27.09

WOD:
Strength: Hang Power Cleans:
95,105,115,125F,120PR
Metcon: 3 rounds of
250m run
20 situps
10 deadlifts @ 175#
11:14

Andy told me about how he really focuses on one particular challenge during a wod and I thought it was pretty cool. Today I tried to really focus on not stopping at any point since this was all movments that I shouldn't have a problem with and taking breaks is still a huge problem for me. I slowed my running, but didn't stop running. I put the weights down to correct my stance and grip- not to relax. It ended up working really well.

Today's meals were kind of wonky since I had to have blood work done in the morning and I had the wod at night.
Meal 1:
8oz turbot
almonds

Meal 2:
8 oz ground beef
guacamole
broccoli
cauliflower

Meal 3:
Smoothie with strawberries, blueberries, whey protein and almond milk. A handful of macadamias. I really really wanted ice cream. This probably wasn't the best in terms of diet, but it's a better option than ice cream and I was able to stay within my restrictions.

10.26.09

WOD:
Nate: 11 rounds scaled to:
6 pullups (2 blue bands)
6 ring supports
4 pushups off 24in box
8 kb swings (1pood)

Meal 1:
8oz Turbot
almonds

Meal 2:
4oz buffalo
almonds
1c broccoli

Meal 3:
4oz buffalo
almonds
1c cauliflower

Meal 4:
8oz beef
guacamole
.5apple
almond butter

Not very creative in my fat choices, but I'm in the last two days until I get paid. It's more about what I have on hand than what I actually want.

10.22.09

Rest Day

Meal 1:
4oz buffalo
almonds

Meal:2
salmon
gross salad that had nothing but iceberg lettuce and 2 slices of tomato on it with olive oil and vinegar

Meal 3:
8oz buffalo
.5 apple
almond butter

I did the 3 meals today because I had meeting scheduled at inopportune times.

10.21.09

WOD:
Nicole: 42 pullups (green band) 4rds

Last time I did Nicole on 8/5, I got 30 pullups over 6rds of 250m runs. I probably could've run more, but my back was killing me.

Meal 1:
4oz Turbot
1 tbsp Almond butter

Meal 2:
4oz Buffalo
handful of almonds

Meal 3:
5oz Turbot
1c broccoli
.5 avocado

Meal 4:
scrambled eggs
.5 apple
1tbsp sunflower butter

Today sucked quite a bit less. A few people at the box mentioned that I looked like I was losing weight, which is awesome! However, nothing is changing in my clothes or on the scale. I'm due to measure myself again, soon, though. Maybe I'll see something there.

10.20.09

WOD:
Strength: 3x3 dips with assistance
Metcon: 42 snatches and 40 thrusters at the 17minute mark- holy crap, my back is sore.

Meals for this day were a nightmare. Things have been hectic lately and I've been a bit of a hot mess. So there wasn't recording and there was cheese and skittles involved. I'm trying not to make it a habit or an excuse, but sometimes it just gets overwhelming and I need to take a step back. Or five steps.

10.19.09

WOD:
Cleans: 95,105,110,115
Metcon: Diane: 6:01
165# DL
inverted pushups off 20in box

Meal 1:
Salmon
Almonds

Meal 2:
Salmon
carrots
almonds

Meal 3:
Salad with spinach, tomatoes and steak with olive oil and lemon juice

Meal 4:
chicken in coconut oil
broccoli
almond butter with .5 apple

I feel like my energy is zapped this week. It's a struggle to get out of bed no matter how much sleep I get. When I get home I have absolutely no energy to cook dinner or do dishes. I did a lot more over the weekend than I usually do, and it's getting darker earlier, so that might be it since I'm fine once I get to work. Will b going to the doctor on Friday morning, hopefully she'll have some answers.

10.15.09

WOD:
Strength: Max set pullups x3: 14,12,12
Metcon: 15:37
100# first 2 sets
95# second 2
It really sucked.

Meal 1:
scrambled eggs
handful of almonds

Meal 2:
4oz salmon

Meal 3:
4oz salmon
avocado
1c broccoli

Meal 4:
6oz buffalo
brussel sprouts in olive oil
almond butter

10.14.09

WOD:
Strength: L-sits= 6, 13, 14
I really need to get with it on the gymnastics moves in general

Metcon: 232
14# med ball
tuck jumps

Meal 1:
tuna
avocado

Meal 2:
buffalo
spinach cooked in olive oil
almond butter

Meal 3:
same

Meal 4:
Five Guys burger and fries :(

I just did it because I was getting frustrated and lazy and it made me feel like crap.

10.12.09 and 10.13.09

10.12
Rest Day

Meal 1:
Eggs scrambled with egg whites
2oz Almonds

Meal 2:
4oz buffalo
1c broccoli
handfull of sunflower seeds

Meal 3:
Same

Meal 4:
4oz Chicken
brussel sprouts in olive oil
.5 apple
almond butter

10.13
I pinched a nerve in my trap, so I took an extra rest day

Meal 1:
5oz tuna
avocado

Meal 2:
4oz salmon
walnuts
carrots

Meal 3:
roast beef
sunflower seeds
broccoli

Meal 4:
a few beers and some wings. I'm not regretting it.

10.12.09

Rest Day

Meal 1:
5oz Tuna
1/2c avocado

Meal 2:
4oz salmon
.5c carrots
walnuts

Meal 3:
5oz roast beef
sunflower seeds
1c broccoli

Meal 4:
4oz salmon
.5c carrots

Meal 5:
eggs scrambled with egg whites
.5 apple
almond butter

Still trying to keep positive. I want to make an appointment with a doctor to have my thyroid tested, but I'm really anxious about it. In my experience, doctors just ignore what I say after seeing my weight and go on about what they think (generally stop weight training and go for low impact aerobics), then act surprised when all my test results show I'm actually leading a healthy lifestyle and then just dismiss the whole thing, leaving me at square one and down 2 copayments and out of office time.

10.8.09

Rest Day

Meal 1:
4oz Salmon
walnuts
a spoonful of the nastiest guacamole ever

Meal 2:
4oz salmon
sunflower seeds

Meal 3:
4oz Turkey
1c broccoli
1tblsp almond butter

Meal 4:
4oz Turkey
walnuts

10.7.09

WOD
Strength: Heaving Snatch Balance 3x3
35,40,45

Metcon:
8:24
44# kb swings
pushups off of 20in box

Meal 1:
2 whole Eggs scrambled with egg whites
almonds

Meal 2:
4oz Salmon
pumpkin seeds
1c brocoli

Meal 3:
The same

Meal 4:
4oz chicken
1/2 back spinach cooked in olive oil
.5 apple
almond butter

10.6.09

WOD: Team Murph
42:00, split down the middle with Dani. About 20mins less than my full Murph time.

Meal 1:
2 whole eggs scrambled with egg whites
Macadamia nuts

Meal 2:
4oz roast beef
sunflower seeds
1c broccoli

Meal 3:
4oz turkey
pumpkin seeds
1c carrots

Meal 4:
4oz chicken
1c broccoli
.5 apple
1tblsp almond butter

10.5.09

WOD: CrossFit Total
Back Squat: 175
Press: 70
Deadlift: 260
Total: 505!
Huge, giant PRs in everything!

Meal1:
1 Egg scrambled with 3 egg whites
.5 avocado

Meal 2:
4oz Ground Beef
1 Avocado
1 tomato

Meal 3:
5oz Tuna
.5 Avocado
arugula

Meal 4:
4oz Chicken
1c broccoli
.5 apple
1tblsp almond butter

10.1.09

WOD
Strength: Deadlift 3x3
205,215,230 (unevenly loaded)
Probably could have done 235 if I was paying attention

Metcon:
3rds+run+21 tuck jumps
45# for OHS
Subbed tuck jumps for du

Meal 1:
salmon
sunflower seeds

Meal 2:
Business lunch which really messed up my schedule
steak and salad with balsamic vinaigrette

Snack at 3:
2oz chicken
almond butter

Meal 4:
Ground beef
avocado
tomatoes

I'm trying to fit more food in, but I'm really and truly not hungry eating like this. There are cravings every so often for a bagel or something, but not real actual hunger. I don't mean to be rude about people who try to answer the question that I ask, but it's kind of annoying when people are telling me I'm in survival mode and I'm starving myself and I feel like I'm doing a little bit better than surviving. I thought it was under 1200 calories when that starts happening.

If I were to eat more, though, where would I add? Fat, carbs, or protein?

9.30.09

I did 30 min of running 1min/walking 1min in the morning before I knew we were doing Helen.

Strength: Split Jerk 5x1
85,100,110,120F,120- 20# PR!

Metcon: Helen
17:39
green band for pullups

Did way more running this time and took 2 minutes of previous time

Meal 1:
4oz turbot
avocado

Meal 2:
4oz turkey
.5 apple (I know I've been eating them a lot, but they're going bad soon and it's either that or make a pie)
almond butter

Meal 3:
4oz chicken
broccoli
sunflower seeds

Meal 4:
ground beef
avocado
tomato

9.29.09

Rest Day

Meal 1 (7:30)
whole egg scrambled with egg whites
walnuts

Meal 2 (10:30)
4 oz salmon
apple
almond butter

Meal 3 (2:00)
4oz buffalo
brussel sprouts in olive oil with pine nuts

Meal 4 (5:00)
4oz turkey
broccoli
walnuts

Meal 5 (8:00)
4oz chicken
salad with spinach, tomatoes and artichokes
homemade pesto vinaigrette

9.28.09

Still struggling to post and journal on the weekends. Everything was kosher with the exception of some stuffed french toast on Sunday morning. Long metcon wod on Sunday evening was really rough for me, but I was able to do all the burpees full out without any shoulder pain.

Added some running on Friday. A running friend told me that doing one week of 1min run/1min walk followed by the next week of running 2min/1min walk... so on until you don't need to walk is a good way to get into a strong running routine. We'll see how that works out

WOD:

3 set max effort ring dips: I used green band for bar dips since the others felt too easy during wods lately and I figured that would be more of a challenge than ring holds that last 2 seconds. 8,7,5

Metcon:
7:39
subbed 8 plank pushups for hspu

Also tried smaller meals throughout:

Meal 1 (8am):
4oz salmon
walnuts

Meal 2 (11am):
2oz salmon
almond butter
All my veggies went bad at work, so I was stuck in the carb dept.

Meal 3 (2pm- last chance to eat before xfit or I'll puke everywhere):
4 oz roast beef
apple
almond butter

Meal 4 (8pm):
4oz buffalo
2c brussel sprouts sauteed in olive oil with pine nuts

Eating more frequently has helped with mid afternoon hunger, but I need to find a better way to schedule and balance. I didn't eat nearly enough today (particularly protein) and, as it's 9:30pm right now and I ate at 8pm, I can't really stay up late just to eat. So here's the dilemma: Do I eat more scattered across 4 meals instead of 6, or do I eat 6 meals closer together than 3 hours?

9.24.09

WOD:
3 sets max pushups: 15,12,10
Metcon: 6rds + 7box jump + 6db snatches
15#db
16on box

Breakfast:
eggs

Lunch:
turkey
sunflower seeds
broccoli

Dinner:
guacamole and beef and tomato- looks gross, but it's pretty good

I'm gonna give this many small meals a try starting tomorrow. Maybe it'll help me add a little more food? I'm not overly hungry as it is, so we'll see.

9.23.09

WOD:
Squat clean and thruster 4x1
65,75,85,95 Form was good and it was a PR on the thruster. Should they be easier or harder when coming out of a clean?

Metcon:
14:14
Lunges are slowly getting better

Breakfast:
Turbot
almond butter

Lunch:
Roast beef
broccoli
avocado

Dinner:
Eggs
zucchini and squash sauteed in olive oil
a little sunflower seed butter

Glad to see no irrational cravings today.

9.22.09

Rest Day

Breakfast:
grilled chicken
almond butter

Lunch:
pork
cauliflower
sunflower seeds

Dinner
Buffalo
peppers, broccoli, and onions cooked in olive oil

And then I ate a whole pint of Mint Chocolate Cookie ice cream >:O

I don't know what came over me. That was my first downfall since starting! I was doing so good! After I ate I hoped it would make me feel like crap so I would know the consequences, but it didn't. Maybe I'll suck at today's wod?

I also posted the question about my lack of weight loss on the Crossfit message board. The most resounding response was I need to eat more and that I'm starving myself. I'll talk it over with Zach and see. I really don't think I'm in starvation mode, though. Would my WODs be consistantly better over a longer period of time if I was starving myself? Would I get PRs on weight lifting if that was the case?

The secondary response was that I need to incorporate more endurance into my training. The heavy focus on weight lifting and shorter metcons might be holding me back. Again, I'll talk to Zach.

9.21.09

I need to get better about posting on the weekend. Stayed clean since my last post, except for a very excessive splurge on Saturday after Fight Gone Bad. I deserved it after a 35 point PR, though ;)And I didn't have as tough a time as usual getting back into the swing of things.

WOD:
Back squat 3x5
105, 115, 125
Metcon: 9:15
20# db
red band for dips

Breakfast
3 eggs

Lunch:
grilled chicken
cauliflower and broccoli mix

Dinner:
turkey burger
grilled peppers and onions in olive oil
almond butter

9.17.09

Haven't been able to post for the past few days because of computer problems. But everything was legit.

WOD:
42:11

Rough, but I was able to do actual burpees for the second half

Breakfast
Scrambled eggs and egg white
sunflower seeds

Lunch
shrimp and red bell pepper in coconut oil

Dinner
Buffalo
asparagus
almond butter

9.14.09

WOD
Strength
Push Press 3x3- 80,90,100

Metcon:
"Power Elizabeth"
8:20
85#clean
green and blue band for dips- could've gone more aggressive

Breakfast
Turbot
sunflower seeds

Lunch
grilled chicken in olive oil and rosemary
broccoli

Dinner
buffalo patty
zucchini sauteed in olive oil

9.10.09

WOD:
Strength: Backsquats 3x5
115, 125, 130

Metcon:
127 steps
No weight for lunges, 45# for push press

Breakfast
Chicken Sausage
1/2 an avocado

Lunch
Salmon
other 1/2 of avocado
broccoli

Dinner
Lamb
squash cooked in olive oil
1/2 an apple w/ sunflower seed butter

I'm starting to get a little frustrated again, but trying to repress it. I'm totally seeing awesome results in my WODs but I still feel like I"m gaining weight. Should I go longer without a splurge? Maybe my insulin is still really resistant so I'm not giving myself enough time with the restriction. Thoughts?

9.9.09

WOD
Strength: L sit holds on 20in boxes
12,25,15

Metcon:
13:35
Subbed tuck jumps
used 16in box for first 3 rds
12in for the last 7

Breakfast:
Turbot
almonds

Lunch
Chicken with Pesto
almonds
Broccoli

Dinner:
Ribs
collard greens

9.8.09

WOD:
Strength:
Max reps strict pullupsx3
8,6,5 with 3 negatives at the end of each set

Metcon:
AMRAP 10 mins

5 goblet squats

10 pushups

20 mountain climbers

8rds+5squats+3pushups
Subbed 5 plank pushups for each rd
25# db for squats

Also ran 400m without stopping for the first time! I'm finally starting to see improvements in my wods over the past week or so.


Breakfast:
I overslept this morning and went without. Probably not the best idea, but it didn't bother me as much I thought it would

Lunch:
Chicke w/ homemade pesto
broccoli

Snack:
hardboiled egg
some cashews

Dinner:
Buffalo
Spinach sauteed in olive oil and garlic
1/2 an apple w/ sunflower seed butter

9.7.09

I forgot to post! I've been good the past few days, aside from a few beers and wings on Friday night...

Rest day

Breakfast/lunch (I slept super late):
Egg whites
Squash and zucchini sauteed in olive oil

Dinner:
Grilled chicken
brussel sprouts
macadamia nuts

New incentive for sticking with this: A "Biggest Loser" style challenge among my whole extended family. Whoever loses the biggest percentage by July 17,2010 wins $500 and street cred. My family is super competitive and I'm always the underdog, so I gotta win. I'm determined.

On the downside, I had to weigh myself and was a bit disappointed. I'm trying to not let it get to me, but I remember why I don't weigh myself in the first place.

9.3.09

Rest Day- Got my massage and I feel awesome!

Breakfast:
scrambled egg and egg whites
wilted arugula
walnuts

Lunch:
Grilled Chicken
almonds
spinach

Dinner:
I passed out at 8 after the massage, so nothing.

9.2.09

WOD:
Strength: Hang Power Snatch 1-1-1-1
65,75,85F- My shoulder started bothering me. Went to a doctor and he said massage would help. I'm going tomorrow, so we'll see

Metcon: 10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift (225/135) *Firebreathers* (275/185)
8:17!- 135# DL
My back is stiff, so form was most likely lacking

Jumping Lunges

Breakfast:
Steak
Strawberries
pecans

Lunch:
Grilled Chicken
Almonds
spinach

Dinner:
Leftover Shrimp and broccoli in olive oil

9.1.09

Back from a long weekend in which i splurged many times.

WOD:
Strength

3 Max Effort Sets of Pullups
9, 7, 6- green band

Metcon

At the top of each minute, do 4 burpees. After the burpees, do as many thrusters as possible (95lbs/65lbs) as you can for the remainder of that minute. When the next minute starts, drop your bar and do another 4 burpees. Then, as many thrusters as you can for the rest of minute two. Rinse/repeat. Score is the total number of full-range thrusters completed in 10 minutes.

Subbed squat jumps and dumbell thrusters- 39

Breakfast
scrambled egg whites
1c strawberries
a ton of pecans

Lunch
chicken breast
.5c strawberries
polished off my jar of almond butter and some more pecans

Dinner
6oz shrimp sauteed in olive oil with garlic and crushed pepper
1.5c broccoli also sauteed in olive oil with pine nuts
an apple

8.26.09

WOD
"Chelsea": 4rds on the minute + 15 and 4 pullups addt'l
Scaled to 4-8-12

Pullups are getting much better again! Pushups still have a long way to go.

Breakfast
ham
1/2 an avocado

Lunch:
Grilled chicken
other 1/2 of avocado
spinach

Snack: accidental chocolate cake with peanut butter frosting

Dinner
1c egg whites
broccoli and cauliflower
pecans

8.25.09

WOD:
Strength
Front Squat 3x3
105 across the board

3rds of:
20 wall balls
20 double unders
20 dumbell push presses

Time was 13 and change, I think. I need to stop taking so many breaks. I need to get into the focus of going all out instead of pacing myself as I would for a longer wod.

Breakfast
Smoothie

Lunch
Salad with:
spinach
tomatoes
egg
cheese
steak
bacon
tomatoes
olives

Dinner
2 whole eggs scrambled with .75c egg whites
zucchini and squash sauteed in olive oil

Probably too many carbs and not enough fat. I didn't really measure today since it was hectic at work. I'm finding it hard to get focused after allowing myself a cheat night. I need to regain that willpower I had last week.

8.23.09

WOD:

Deadlifts: 3x5

195, 205, 210 (5 rep PR)

Metcon:

Walking lunge 50 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 50 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 50 ft.
9 Pull-ups
9 Sit-ups
Walking lunge 50 ft.
6 Pull-ups
6 Sit-ups
Walking Lunge 50 ft.
3 Pull-ups
3 Sit-ups

10" for lunges, green band pullups
Time: 18:32

Have been feeling really weak during the metcons (dizzy and nauseous, mostly), despite doing much better than earlier.

Breakfast
Wasn't hungry, so I just had my coffee and a little chicken. Not the best, I know. Probably why I felt so lightheaded during the WOD.

Lunch
Grilled Chicken
a few handfuls of almonds

Dinner
Grilled Chicken
Some olives

Then I had a splurge night. I had 2 beers (I went for the stout as it has the least amount of carbs by volumer, plus they're more filling than the wheatier beers.) I thought my eating was going to go crazy, but I did ok. I did have a few cookies and some milk, though.

8.21.09

WOD
"The Twelve Days of Crossfit"
53:41
Subbed pullups for ring rows first 5 rounds
subbed kb thrusters for handstands
25# plate for presses
35# kb for swings and sdhp
26# kb for squats and thrusters

I was a little weak during the wod, but still came out about 10 minutes ahead of last time. I also used heavier weights all around. Seriously thought I was going to puke towards the end.

Breakfast
Got a little too experimental. Made a smoothie, but switched out a cup of berries for a cup of spinach. That was awesome. But then I thought I switch out my almond milk for coconut milk. It turned my smoothie into a toxic looking sludgy, slimy mess. And it was too sweet, which is saying something for me.

Lunch
Chicken Sausage- 2 links
almond butter and apple

Dinner
8oz turbot
2 tblsp sun butter
spinach cooked in olive oil

Still feeling tons better without much craving. Hope this carries through the weekend.

8.20.09

Rest Day

Breakfast
4oz chicken breast
1c strawberries
about 3tblsp almond butter

Snack
2oz chicken
a lot of olives

Lunch
2 links roasted garlic chicken sausages
carrots and broccoli
about 3 tblsp almond butter

I was feeling a little low in the afternoon so I had another spoonful of almond butter. Is this an ok fat? It's unsalted and doesn't have added sugar. Are there better fats?

Dinner
6oz buffalo burger
1bag spinach sauteed in olive oil
spoonful of sun butter

I think I need to find some better fats. Almond butter and this Sunflower Seed butter are awesome to grab when I want something sweet (like today when someone brought donuts into the office), but I need to get more creative with that and probably veggies, too. I feel like I'm still not getting the most bang for my buck with carbs.

8.19.09

I didn't do the WOD posted today. Instead I ran about 2.5 miles around FDR park with a friend. I didn't time it, either :0

Breakfast
My usual smoothie thing. I don't like eating too much of my carb load first thing in the morning, but have been having trouble stomaching a lot of heavy protein. I read up today on ways to work this out. Tomorrow (or next time I make this) I'm going to switch out one cup of frozen berries for a cup of spinach. I've been reading that this cuts down on the total sugar/carbohydrate portion of the meal, doesn't taste like spinach at all, and sustains for longer than fruit alone. It just looks kind of pukey. We shall see.

Snack
2oz turkey and a shit ton of almonds- eating more fat throughout today helped make today a lot better

Lunch
Chicken Sausage- 2 links
Eggplant and zucchini sauteed in sunflower seed oil

Dinner
I discovered Hardena! It's an Indonesian restaurant that's a total hole in the wall, but delicious! And I didn't have to stray from the plan to eat there. First, no dairy, no sugar, no corn starch in any of their food- they like to stay authentic, so they only cook in what's natural in Indonesia. Second all the meat is cooked either in coconut milk or coconut oil. The only thing to say no to is fried veggies and rice. i had a comination of chicken, beef and lamb with collard greens on the side. I remember reading somewhere that spices shouldn't be eaten that much, but don't know enough about it to know if I did something detrimental. I did a small cheat with a glass of wine, though.

On the whole, today has been tons better than the past few days. I have a lot more energy, no more headaches, I'm less stabby, and no emotional outbursts. I talked to my friend who has struggled with her relationship with food about my issues. There's a difference between being conscious and being obsessed. It'll take a while as I get used to this, but I think I'm starting to get a little closer to consciousness.

8.18.09

WOD
Shoulder Press, 3x5
60lbs across the board

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Total Double attempts: 36 :(
Total Situps: 107 :/

Breakfast
Smoothie, but this time I doubled the protein powder and used cow's milk, since I ran out of almond milk

Snack
2 hardboiled eggs, approx 1oz almonds

Lunch
Chicken Sausage with basil pesto
Carrots and almond butter

Dinner
Chicken breast
Spinach and broccoli cooked in olive oil

8.17.09

WOD
Power Cleans 3x3
95lbs

Jackie
14:10
30lb thrusters
50 Jumping pullups

The new format is interesting, but I'm not sure how I feel about it in the long run. I trust the trainers, but feel my own priorities lie in met con movements and running. A 200lb back squat doesn't matter much to me if I still can't run a .25 mile without having to stop and walk. I understand the importance of strength training, but before I get strong, I want to be smaller and quicker with other movements. We'll see.

Breakfast
Salmon filet 6oz cooked in olive oil
Peach

Lunch
Tuna Steak- 4oz
apple with almond butter

Snack
2 hard boiled eggs
almonds

Dinner
Buffalo patty- 8 oz
almonds

All my vegetables are frozen and I don't have the energy to make them. I'm getting really frustrated and find myself having to force myself to eat this. I don't leave my office at work so I don't get tempted and I am scared to death of the grocery store. I'm getting really stressed out and frustrated and just want to cry. And I'm still hungry!

8.16.09

Rest Day

Breakfast
Fried egg and chorizo
Goat cheese with honey pine nuts on toast

Dinner
Tuna steak
broccoli steamed with olive oil and garlic

8.15.09

WOD
"Tabata Something Else"
Score:221

Weak showing on pullups and pushups. I tried to do at least a couple plank pushups per round.


Late Breakfast
Smoothie
mixed berries
protein isolate
almond milk

Dinner:
Burger
vegetables in spinach dip
way too much beer

8.14.09

WOD:

Deadlifts!
5,5,5,5,5

5x175, 5x185, 5x190, 5x195, 5x200

I love deadlifts! Probably because they came a little more naturally to me. I worked on when to breathe and an alternating grip- both helped immensely.

Dumbell snatches, however, do not come naturally. I'll be add them to the ISAL. Colleen suggested some exercises and stretches to work the smaller muscles that support the rotator cuff in my shoulders and increase stability and flexibility. I will incorporate them in the warmup and hopefully this will help with getting burpees, snatches, dips and kipping pullups of the ISAL.

I will also work on negative pullups to increase strength for strict pullups.

Breakfast:
Coffee
Scrambled egg whites with tomato and spinach
with olive oil in the pan
Almond croissant :(

Lunch:
Salad consisting of:
Spinach
steak
tomatoes
bacon
walnuts
olive oil
lemon juice
peppers

Dinner
Ahi Tuna steak seared with olive oil- 4oz
Broccoli
Mushroom

Not a whole lot of variety, but my food stock is winding down and I'm just tired.

Comments are now working!

My I Suck At List

A list of things that need improvement:

Running

Cleans

Snatch

box jumps

pushups

Kipping Pullups

dips

burpees

wall balls

high rep squats

Knees to Elbows

Turkish Getups

Rowing

Front Squat

Overhead Squat

Bench Press

Tuck Holds

Ring Holds

Things I Can't Even Do:

Muscle Up

Hand Stand

Hand Stand Push Up

Pistols

L-Sits

strict pullups (is there a way to work on these while working toward independent kipping pullups?)

Rope Climbs

Double Unders

8.13.09

AM WOD

3 Rounds

400m run

21 squat cleans

12 ring dips

27:28

I scaled this to

400m run

55lb squat cleans

12 jumping ring dips

All three portions are high on my ISAL. Cleans are still a little rough, running is improving steadily, and was able to move up to jumping ring dips! I was a little shaky with the holds at the end, but it was good to move up.

Breakfast

Smoothie

frozen mixed berries

almond milk

whey protein isolate

Snack

turkey

almonds

Lunch

4oz turkey burger

grilled zucchini

cherries

almonds

dinner

steak

broccoli

I don't cheat, I go AWOL. I had a small Snickers Blizzard.

08.12.09

This blog is just to record my diet and exercise. I figured by putting it on the internet, I can hold myself more accountable for my decisions. Maybe this will help my will power problem. So here goes!

WOD 8.12.09

3rds

21 L Pullups

15ft Rope Climb, 3 ascents

Time- 18:10

I scaled this to:

3rds

21 green band pullups

30 ring rows

Pullups are finally starting to improve again. I was able to string 7 together at a time in the first round. I tried to be more aggressive with the ring rows by lowering rings

Breakfast:

4oz roast beef

1c dark red cherries

handful of almonds

Lunch:

Salad of Spinach

tomatoes

black olives

shrimp

tuna

hard boiled egg

olive oil

balsamic vinegar

Dinner:

2 turkey burger patties

3 slices eggplant sauteed in sunflower oil

1c cherries

I'm having a hunger problem. I need to work snacks in. Which means I need to remember to bring snacks to work.