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