Monthly Archives: March 2012

033012 WOD

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Warm Up:  

biked 1.1 miles to the rec
ran 400m
15 pushups
10 pullups
30 sec deep squat hold
stretch

Strength:
2×10 KB swings @ 40#
2×15 GHD situps

WOD:
“Half GI Jane”
50 burpee pullups
Time:  6:15 

Cashout:
biked 1.1 miles back home

033012 Nutrition

AM:

I ate breakfast later than usual this morning due to a health screening I had scheduled before work. I was very interested in my health screening results because I’d never had my cholesterol, triglycerides, etc. checked before.  As suspected, it turned out great!  I’ll attribute these great numbers to three things:  (1) Paleo   (2) CrossFit  (3) Age
Total Cholesterol:  154 mg/dL
HDL:  66 mg/dL
LDL:  N/A (my triglycerides were so low that an accurate reading could not be calculated; however, the nurse did some calculations assuming that my tri’s were 45, the LDL would be approximately 79 mg/dL)
TC/HDL Ratio:  2.4
Triglycerides:  like I said before, the machine could not detect tri’s lower than 45 mg/dL; mine are below that figure
Glucose:  89 mg/dL
BP:  111/67

So, after my health screening, I ran home and fried up an egg in coconut oil, topped with a few slices of raw white onion and hot salsa.  On the side:  two fish oil capsules, and one banana.  Also, I treated myself to a tall starbucks pike’s place roast.  No cream or sugar.

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Lunch:
 
Since it’s Friday and it’s Lent, I had to stick with some sort of fish for lunch.  

1 Flounder fillet, basted with olive oil and seafood seasoning, baked at 400° for 12 minutes
5 asparagus, basted in olive oil, seasoned with black pepper and garlic powder, baked w/ fish
2 strawberries, diced
1/2 avocado, diced

 PM:

Snacked on 3 mini Snickers–completely screwed up the blood sugar!

Dinner:

I was out at my Aunt and Uncle’s house for my “first” dinner.  My cousin and her friends were cooking up a German delicacy– Pierogies.  YUM!  Not Paleo, don’t care!!!  I indulged in 2 of those succulent things!  And some Doritos.  And Oreos.  YEAH!
When I got home, mom had made homemade tomato soup.  Deeee-lish!  I had a small bowl of that too (not pictured).
 

 

 

 

 

032912 Nutrition

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Breakfast:

2 almond flour pancakes, fried in coconut oil, drizzled with honey (http://beta.primal-palate.com/recipe/almond-flour-pancakes/)

2 strawberries, sliced

1 organic kiwi, sliced

1 farm fresh egg, fried in coconut oil

Lunch:

1 organic chicken breast, diced, cooked in coconut oil with black pepper, cayenne pepper, and garlic powder

mashed sweet potatoes, topped with raw onion

organic broccoli and carrots, sauteed in coconut oil

PM snack:

1 square Newman’s Own Organic 70% Dark Chocolate

small cherry limeade from Sonic

Post WOD:

6 oz organic whole milk

1/2 scoop chocolate protein powder

Dinner:

Dad cooked lasagna which is obviously not Paleo but OH SO GOOD!  I had one square of lasagna and a side salad with 1 leaf of romaine, 1 leaf kale, and 1 green onion chopped.  Topped it with a drizzle of Red Pepper Dressing.

032912 WOD

032912 WOD

Pictured:  My friend Sarah beasting out the 2k row.  Her time 9:34.  Awesome considering this was only the 2nd time in her life she’s been on a rower!

Warm-Up: 2 minute practice DU’s, 2×8 OHS @ 45#, 2×10 pullups, stretch

WOD: 2K Row (Time– 8:34)

Strength: 2-2-2-2-2 Front Squat; 3-3-3-3 Bench Press

Tagged , ,

032812 Nutrition // Active Rest Day

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Soooo, let’s just call today “Slacker Wednesday”.  I really made some interesting food choices today.  And by interesting I mean crappy and non-Paleo.  But ya’ know what?  It happens.  And I still managed to get some good, nutrient-dense food in there too.  Sometimes it’s worth it to just relax a little and enjoy life.

Breakfast:

One caramel long john donut–crappiest idea all day!  My blood sugar was way out of whack.  I really paid for this decision.

10 oz organic black coffee

Lunch:

Mom and Dad ate Gella’s with me for lunch.  I love Gella’s because their menu includes several Paleo-friendly choices.

1 hamburger, topped with cheese, avocado, two strips of bacon, and red onion

sweet potato fries with garlic

small bowl of vegetable medley (sauteed red bell pepper, zucchini, and squash)

ice water

PM fun:

A good friend/workout buddy and I decided to take a leisurely bike ride around town this evening.  While out, we decided to stop in at the Golden Q and have a few adult beverages and share some Pickle-O’s.  It was fun and totally worth it 🙂

1 Michelob Ultra

1 NorCal Margarita, thank you Robb Wolf
http://paleoblocks.blogspot.com/2009/10/recipe-robb-wolfs-nor-cal-margaritas.html

Dinner:

Steak fajita meat (no tortilla), topped with onion and red bell pepper, a small amount of sour cream, and hot sauce

Tomorrow, it’s back on track!  Had to have some mid-week fun.  Helps keep the sanity in tact!

032712 Nutrition

7:30 AM (after lifting)

2 pieces nitrate-free bacon, handful raspberries, 1 farm fresh egg fried in bacon drippings w/ cayenne pepper, 1/2 avocado, black coffee (organic)

AM snack

2 chocolate almond coconut balls

Lunch

taco salad– 1 leaf romaine, chopped; 1 leaf kale, chopped; 1/4 green bell pepper, diced; 1 green onion, diced; leftover ground beef seasoned with taco mix, warmed up; 2 Tbsp sour cream; organic, preservative-free salsa

Post-WOD

6 oz organic whole milk

1/4 scoop protein powder

Dinner

2 farm fresh eggs, scramble, 4 pieces nitrate-free bacon, 3/4 cup sweet potato, diced and fried in bacon drippings (seasoned with black pepper and garlic powder), 2 green onions, diced

 

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032712 WOD

AM

This morning I decided to get my lifting out of the way and save my metcon for the PM session.  This is a Bulgarian Loading style lifting regimen.

Back Squat– 3×3 @ 125#, 1×3 @ 160#, 1×3 @ 180#, 1 RM for the day (195#), 2×3 @ 155#, 1×3 @ 170#

Strict Press– 3×3 @ 55#, 1×3 @ 70#, 1×3 @ 75#, 1 RM for the day (85#), 2×3 @ 45#, 1×3 @ 60#

PM

Warmup:

run 200m, 5 inch worms w/ pushup, 5 pistols/leg, stretch

WOD:

4 rounds for time–

400m run

10 k2e

10 plyo pushups on 25# plate

Time:  9:05

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032612 WOD

Warmup:

500m row

20 air squats

15 pushups

stretch

WOD:

For time–

12 Power Cleans @ 95#

12 Ring Dips

9 Power Cleans @ 95#

9 Ring Dips

6 Power Cleans @ 95#

6 Ring Dips

12 Deadlift @ 185#

12 HSPU (used bands for assistance)

9 Deadlift @ 185#

9 HSPU

6 Deadlift @ 185#

6 HSPU

Time– 14:39

Post-WOD thoughts:  This was fun and tough.  The second and third round of ring dips proved to be pretty difficult.  I had to break them up into sets of 3’s.  The deadlift weight was a little heavy for me at such high volume.  I literally had to take them one at a time.  If I do this WOD again, I’ll scale the deadlift down a little until I become stronger.

032612 Nutrition

Breakfast:

7:00 AM–Feast time!  I decided to whip up a baconegg, and veggie scramble.

Ingredients:

2 farm fresh eggs, scrambled

3 slices of nitrate-free bacon, diced

1/4 green bell pepper, diced

1/4 red bell pepper, diced

1 green onion, diced

1 leaf of fresh basil, chopped

1 palm-sized leaf of kale, chopped

Fry the bacon to your desired crispiness.  Add the veggies to the bacon and saute until desired tenderness.  In a small mixing bowl, scramble the eggs.  Add the eggs to the frying pan and cook.  FEAST!
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 Coffee:

10 oz. Caribou Daybreak morning blend coffee (organic)

1 splash heavy whipping cream (organic)

1.5 Tbsp honey

Delish!

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Lunch:

I was out of town all day for work.  My co-worker and I decided to grab lunch at a nearby Mexican restaurant in the town we were working in.  Mexican food is my weakness!  I never make myself resist chips and salsa.  I indulge in them, ALWAYS!  (80% Paleo, 100% of the time?!)
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I do, however, resist tortillas and burritos and chimichangas (at least this time!).  Instead, I opt for chicken fajitas with no rice or beans.  NOMZ!

Post-WOD:

8 oz organic whole milk

1/2 scoop GNC Amplified Wheybolic Extreme 60 Chocolate Protein Powder

Dinner:

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Mom made BLT Salad for dinner.  It’s SO delicious!  The rest of the family made their salad on iceberg lettuce.  I opted to chop up 2 leaves of romaine lettuce, then topped it with the rest of the salad fixings.  Notice there is a small amount of pasta on this salad, as well as some ranch dressing.  Not Paleo–don’t care.  🙂

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Dessert:

http://beta.primal-palate.com/recipe/chocolate-almond-coconut-bites/

“Sorrow is the mere rust of the soul. Activity will cleanse and brighten it.”
– Samuel Johnson

“Sorrow is the mere rust…