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
Wednesday, August 26, 2009
Tuesday, August 25, 2009
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.
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.
Sunday, August 23, 2009
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.
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.
Friday, August 21, 2009
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.
"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.
Thursday, August 20, 2009
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.
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.
Wednesday, August 19, 2009
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.
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.
Tuesday, August 18, 2009
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
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
Monday, August 17, 2009
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!
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!
Sunday, August 16, 2009
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
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
"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
Friday, August 14, 2009
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!
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!
Thursday, August 13, 2009
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.
Wednesday, August 12, 2009
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.
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