Category Archives: Uncategorized

Herb Grilled Pork Chops

The pork chop marinade was FANTASTIC!  I highly recommend it.  Next time I make the sweet potato fries, I’m going to put in half of the cayenne pepper–they were very spicy!
Pork Chops: http://gavanmurphy.com/herb-grilled-pork-chops/ 

Cajun sweet potato fries:  http://beta.primal-palate.com/recipe/cajun-sweet-potato-fries/

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041112 WOD

041112 WOD

After Saturday’s Hero WOD (Danny), I took 3 rest days. Normally, I’d only rest Sunday and be back at it Monday. I was out of town for work Monday and Tuesday, ate some pretty crappy and un-Paleo food, slept like crap, and just needed some extra rest. Back at it today!

Warmup:
400 m run
20 pushups
15 pullups
20 walking lunges
stretch

Skill work:
10 minutes heavy Turkish Get Up work (35# kettlebell)

Strength:
8×2 @ 90% Back Squats (185#)

WOD:
“Death by Burpee/Kettlebell Swings”
1st minute- 1 burpee, 1 KB swing (45#)
2nd minute- 2 burpees, 2 KB swings
3rd minute- 3 burpees, 3 KB swings
and this continues until you can no longer complete the amount of reps in one minute

Total: 11 minutes (I got thru 11 burpees + 9 KB swings)
Total reps: 66 burpees, 64 KB swings

Rest 10 mins.

“Annie”
50-40-30-20-10
Double Unders
Ab mat situps

I did the second WOD at moderate intensity. I was pretty wiped out from the Death by Burpees/KB swings.

040512 and 040612 Training/Nutrition

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Hey folks, I’ve been slacking on the blog lately.  Crazy week at work–was out of town for a conference Monday-Thursday.  Traveling always makes it a little more difficult to stick to a good eating plan and workout routine.  I snuck in a few body weight workouts, a long walk/run, and some decent food.  Nothing to write home about though!

040512 WOD

6x 200 m sprints 
3×5 deadlift @ 60%

WOD:
5 rounds for time–
50 ft waiter walk RT @ 35#
30 air squats
50 ft waiter walk LT @ 35#
15 pushups
Time:  ~9 minutes (forgot to write it down)

040612 WOD
 
For time–
Run 800m
10 rounds of the following couplet:
10 K2E  (http://www.youtube.com/watch?v=kqOgtFcqWbE)
10 Hug-a-Twinky  (http://www.drillsandskills.com/skills/cond/core
Run 800m

Time:  17:15

Strength:
OHS 1×10 @ 45#, 2×5 @ 75#, 2×5 @ 85#
Heavy back squats
Weighted Pullups 3, 3, 3, 3 (20#, 25#, 30#, 35#)

Mobility work on PVC roller/bands 

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040612 Breakfast– 2 pieces of nitrate free bacon, fried
1 egg, fried in bacon drippings, seasoned with onion powder and cayenne pepper
handful of berries 
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040612 Lunch–1 package tuna (in water)
1/4 organic red bell pepper, sliced
1/4 organic green bell pepper, sliced
1/2 avocado
1/4 organic cucumber, diced 

040612 Dinner–Mom made some DELICIOUS pierogies.  Basically, these are dough pockets filled with cream cheese, potatoes, and onion.  Definitely a cheat meal and SO GOOD!  🙂

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).
 

 

 

 

 

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

“Sorrow is the mere rust…