Welllll Today is day 21 of the Whole 30. I added in greek yogurt and protein shakes because I dont want to lose weight doing this. I think since the Whole 30 is more of a cleansing diet it would not be a good idea to do right before sectionals start. I'd rather weigh more and stay strong then lose weight and possibly strength along with it :/ It has been a really great week for me and Paleo though. I feel like my cravings for sweets and carbs have become very, very minimal. Mostly because I know how good food (meat, eggs, BACON, veggies, fruit) makes me feel! It really does give me a lot more energy. Cant wait to see how I feel after 90 days of this! It is kind of the most annoying thing in the world when people wave a bag of M&M's in my face though. Its like really???? have some respect ya ya-hoo, YOU couldnt do this. People have no idea how cranky I get when Im hungry, they're just lucky I wasnt at that moment when they were giving me shit. I went to a concert this week and made it through without a Mac and Jacks! Bobby made some really great paleo chilli this week, like 9 billion pounds of it. I dont get how we can make a roast or chicken salad and it last three days but chilli is like a lifetime supply when you make it in the crockpot. I discovered some yummy tea this week- Coconut black chai and White blossomberry. AND I discovered that the cherry pie larabar is GROSS. I knew there was one I didnt like.
SO enough with the chatty kathy! This week was pretty tough in the gym. I did the throwdown WOD on Thursday and Saturday. Which goes a little something like this:
7 rounds:
5 right arm kettlebell snatch 35#
5 left arm kettlebell snatch 35#
15 hand release pushups
25 double unders
This was an interesting wod. It was like you were doing pushups the entire time. Im sure it got interesting everywhere. I know my pushup form had to of changed a little bit because the first time I did this wod it took me 19:31 and the second time was 14:28.
On Thursday my boyfriend nearly killed me off. After I did the throwdown WOD. We did a Outlaw Crossfit WOD from Rudy's site http://outlawcoach.wordpress.com/ That was:
back squats
front squats
a whole lot of clean and jerks
The back squats felt great! I did decreasing reps with increasing weight. From 75% of my 1 rep max to 90% of my 1RM. Same with the front squats. The clean and jerk WOD was 1 set every 30 seconds for ten minutes of 1 powerclean, 1 hang clean, 1 push jerk. We were suppose to do 20 sets by then end and I ended up doing 18 :) The jerks got pretty tough for me and I ended up split jerking the last 5-6 sets. I was really surprised that I could hang power clean the weight I used (115#). This workout came from Outlaw CrossFit's blog and the demo video showed a gal doing this at 150 lbs! (HOLY SHIT.) Thats the weight my boyfriend, Bobby did it at. HAHAHAH shhhh!!! dont tell him I told you!
I really like how this CrossFit gym programs their WODS and I think Im going to start following them along with Bobby. Hopefully they dont all kick my ass so bad for too long like this one did :) We didnt eve finish this WOD all the way. There was TWO more minature WODS that were suppose to be after the backsquats, front squats, and clean and jerks!
Monday was Elizabeth, which is
21-15-9
Squat cleans at 95 lbs.
ring dips
It took me over 15 minutes. I didnt care though because this is the first time I've ever done ring dips rxd in a WOD. I usually do them on the dip station. I really liked this WOD, just took me some extra time to do :) But gives me a nice little cushion for improvement so the next time I do it I can compare it.
Tuesday was Jackie (this week was loaded with lovely girl WODS)
Jackie is Row 1000 meters, 50 thrusters (30#), 30 pullups
Felt great and I got a minute PR on it, my time was 8:49 rxd.
I think the worst part was transitioning from the rower to the thrusters.
My legs were a like jellllo.
Overall this week was great! I do think I overtrained on Thursday a little bit. I think the overall workload for the week was good, just need to watch how much I do in one day! Plus on Thursday I did hot yoga, which really kicks my ass. Since I started doing CrossFit my flexibility has gone right down the pipes. I have zero. and I look pretty ridiculous doing yoga. But from some odd reason and Im not sure what possessed me to do so yet, I bought 20 CLASSES from Sumits Hot Yoga. (OMG). It really is hell. But I feel like its exactly what I need. And I think it will strengthen my core and shoulders as well as increase my flexibility. Hellllo overhead squat range of motion and hamstring flexibility! (Hopefully!)
Well this week ahead looks great and I have a lot of WODS, running, hellish hot yoga classes and many other adventures to look forward to and write about here!
Oh and if you didnt all notice from above postings, I think I may have broken any values I had before about not eating animals and fell in LOVE with BACON. It seriously is the BEST part of every meal. Shame shame shame.
Annnnnnd! I did 100 double unders linked together this week! I had never tried before and was curious if I could. I usually stop at about 70 and just kept on going this time. I LOVE my new jump rope from Mr. Bobby. Makes a world of difference!!!
Sunday, January 29, 2012
Friday, January 20, 2012
The WOD that just wont DIE.
This week has been great! Monday was a rest day and Wednesday was Tabata this! Tuesday and Thursday I did the Throwdown WOD 3. The first time I did it was Tuesday out at the CrossFit gym in Eagle, E3.
The 3rd Throwdown WOD was
AMRAP 15 minutes
1 rope climb (15')
200 m farmers carry (25# dumbbells)
5 hang squat cleans (75#)
After I did the WOD the first time I was like no way in HELL Im doing that again. Surprise Surprise I ended up doing it AGAIN last night with Bobby. It was just as delightful as the first time, except this time my hands werent frozen, which was a plus. The only really hard part is the farmers carry. It kills your grip, shoulders, and forearms. Mentally its one of the hardest things I have done in a CF WOD. SO....Ill be adding in farmers carry to my warm up. Practice what you suck at. I felt like ALL I did was farmer's carry this week. HAHAH.
My score the first time I did this WOD was 50 reps in 15 minutes, the second time it was 53 reps in 15 minutes. So it was worth it, kind of, to re-do it I guess :) The rope climb is one rep, the farmers carry is 4 reps (1 for every 50 m), and the cleans are 5 reps for a total of ten reps per round.
My little WOD buddy, Sam did great! She has got some serious strength, physically and mentally. She got 7 rounds plus 3 reps on this WOD. Incredible! It is really great training with her! Yesterday she was counting for me and my rope gave her a fat lip :/ haha we were joking saying she is going to look pretty tough for the competition she's doing this weekend in Seattle! haha
Tabata this (WED WOD) is tabata rowing, squats, pullups, pushups, situps.
Tabata is 20 seconds of work, 10 seconds of rest for 8 rounds. Then you move on to the next movement. My score was so low! My arms were SHOT from Tues! The way you calculate your score is take the lowest number of reps for each movement and sum them together.
My score was 35
This week has been great! We've barely had to spend time in the kitchen since we did all that cooking on Monday! Its been awesome. We made another roast and vegetables in the crock pot last night and Bobby made the orange chicken with olives and parsely again for the next three days. I also made a paleo berry cobbler last night for a get together with all of the Whole 30/Paleo girls. The recipe is from The Paleo Princess blog. It was so simple and took me about ten minutes to make! The Boise Co-op has been an awesome place to get our meat. It is local and grass fed and more affordable then organic meat from other markets. Can't wait for the farmers market this summer! Boise has an awesome and HUGE farmers market that goes from April to October and is loaded with delicious local produce and homemade goodies! :)
The 3rd Throwdown WOD was
AMRAP 15 minutes
1 rope climb (15')
200 m farmers carry (25# dumbbells)
5 hang squat cleans (75#)
After I did the WOD the first time I was like no way in HELL Im doing that again. Surprise Surprise I ended up doing it AGAIN last night with Bobby. It was just as delightful as the first time, except this time my hands werent frozen, which was a plus. The only really hard part is the farmers carry. It kills your grip, shoulders, and forearms. Mentally its one of the hardest things I have done in a CF WOD. SO....Ill be adding in farmers carry to my warm up. Practice what you suck at. I felt like ALL I did was farmer's carry this week. HAHAH.
My score the first time I did this WOD was 50 reps in 15 minutes, the second time it was 53 reps in 15 minutes. So it was worth it, kind of, to re-do it I guess :) The rope climb is one rep, the farmers carry is 4 reps (1 for every 50 m), and the cleans are 5 reps for a total of ten reps per round.
My little WOD buddy, Sam did great! She has got some serious strength, physically and mentally. She got 7 rounds plus 3 reps on this WOD. Incredible! It is really great training with her! Yesterday she was counting for me and my rope gave her a fat lip :/ haha we were joking saying she is going to look pretty tough for the competition she's doing this weekend in Seattle! haha
Tabata this (WED WOD) is tabata rowing, squats, pullups, pushups, situps.
Tabata is 20 seconds of work, 10 seconds of rest for 8 rounds. Then you move on to the next movement. My score was so low! My arms were SHOT from Tues! The way you calculate your score is take the lowest number of reps for each movement and sum them together.
My score was 35
This week has been great! We've barely had to spend time in the kitchen since we did all that cooking on Monday! Its been awesome. We made another roast and vegetables in the crock pot last night and Bobby made the orange chicken with olives and parsely again for the next three days. I also made a paleo berry cobbler last night for a get together with all of the Whole 30/Paleo girls. The recipe is from The Paleo Princess blog. It was so simple and took me about ten minutes to make! The Boise Co-op has been an awesome place to get our meat. It is local and grass fed and more affordable then organic meat from other markets. Can't wait for the farmers market this summer! Boise has an awesome and HUGE farmers market that goes from April to October and is loaded with delicious local produce and homemade goodies! :)
Monday, January 16, 2012
In the Kitch
So I just spent about 4 hours cooking meals for the next 3-5 days. I made a breakfast casserole with yummy veggies, 18 eggs, and sausage from the co-op. Bobby and I crock-pottted some chicken breast and used those to make my absolute favorite salad, the one from Primal Blueprints cookbook. It is shredded chicken, dried cranberries, chopped celery, and diced red onion and mayonaise. I was so stoked tonight. I followed this wonderful fantastic recipe for homemade mayo that Katie Ford turned me on to. It was so incredible! I cant believe I had the patience to make it. Im posting the link for it here so you can read and make if you'd like. It doesnt taste funky or anything and worked perfectly in my chicken salad. I have decided I think I LOVE my food processor. It is so incredible and makes the most amazing things. I used it for four different recipes today. So here's the link for the homemade paleo-100%-whole 30-approved (if you leave out the salt) mayo!
I also made not one but two chuck roasts that are busy cooking away in the crock pot. I diced up sweet potatos, zucchini, peppers, onions, cauliflower, carrots, and radishes and threw them in with the roast as well. Feel ready and set for meals for the week! I think this is the best way to do paleo. Just one day slaving away in the kitchen is worth the smooth week you pave for yourself.
Cant wait until Friday! Getting together with the girls to trade recipes and try some of everyone's favorite stuff. Hmmm maybe Ill be able to find a virgin paleo whole 30 approved margarita recipe by then..... :)
Some of my favorite paleo blogs I have found useful (and hilarious) are:
The clothes make the girl- mayo recipe is from there. Nom nom Paleo
and Paleo mama
It is so helpful to read the tricks and tips of experienced paleo cooks. There are little things you can do that make a BIG difference in the turnout of your meals or recipe.
I also made not one but two chuck roasts that are busy cooking away in the crock pot. I diced up sweet potatos, zucchini, peppers, onions, cauliflower, carrots, and radishes and threw them in with the roast as well. Feel ready and set for meals for the week! I think this is the best way to do paleo. Just one day slaving away in the kitchen is worth the smooth week you pave for yourself.
Cant wait until Friday! Getting together with the girls to trade recipes and try some of everyone's favorite stuff. Hmmm maybe Ill be able to find a virgin paleo whole 30 approved margarita recipe by then..... :)
Some of my favorite paleo blogs I have found useful (and hilarious) are:
The clothes make the girl- mayo recipe is from there. Nom nom Paleo
and Paleo mama
It is so helpful to read the tricks and tips of experienced paleo cooks. There are little things you can do that make a BIG difference in the turnout of your meals or recipe.
Sleds, bars, and WOD 2.
Weekends over and I made it through without cheating! That was SUPER hard. Saturday night was inventory at work and the managers order a huge dinner for everyone and then feed us a bunch of junk food. The dinner consisted of fried chicken, bakes potatoes, baked beans, rolls, chocolate cupcakes....need i go on. Literally there was not one thing I could eat, which is ok because I came prepared with my own stuff made and Stacie was there! We were able to help each other through without cheating despite all of the shit we got from our co-workers. Shoving candybars in their mouths in front of us. Poop heads. It is actually feeling easier and easier every day. Today I got together with three of the other girls and we made a great lunch and some paleo protein bars. The bars are super good! and we added some interesting ingredients to them!
In our bars we used almonds as the base by grinding them up into almond meal in the food processor. Then we toasted almonds, pumpkin seeds, sunflower seeds, walnuts, pecans, and shredded coconut with coconut oil in a pan and and turned those into meal as well. We then mixed in almond butter, coconut oil, and dried berries from the co-op. In one of the batches we put chia seeds in them. They are a superfood of some kind. We soaked them in water and they turned into a type of jelly. It was pretty neat! We used it in place of honey, since that is a no-no on the nazi Whole 30.
Our bars turned out very tasty but a little crumbley. I think I will use two to three eggs next time. I feel like I did that the last time I made these and they we much more firm. You just have to bake them if you do that!
We made this delicious cashew raspberry whip today as well. It is the simplest thing and taste super naughty. It is frozen raspberries with a handful of cashews in the food processor/blender. It turns into this delicious, crazy whip and tastes amazing! Raspberries get pretty tart when you freeze them! We used the whip to dip our fruit in. Its kind of incredible to me some of the things you can eat on Whole 30. Of course the things that taste incredibly delicious are things that should probably be eaten in moderation.
This weekend in the gym I did the second throwdown WOD on Friday. It was pretty killer. My legs and lats were toast.
The wod was thrusters at 65# and pullups 10-10, 9-9, 8-8, etc clear down to 1-1 for time.
my time was 6:30
I felt great while I was doing this WOD but felt pretty tired from it all weekend.
On Sautrday:
The WOD was pullups/dips, handstand pushups, and kettle bell swings. My hands were ripped from Fridays lovely little WOD so I did
Ten rounds for time:
15 deadlifts (100#)
15 pushups
This WOD took me 20:29. Verrrry slow compared to everyone else.
Now me and pushups have quite the history. I seriously feel one of the only times I have almost cried in a WOD involved a massive number of pushups. Im always making a deal or a pact with myself about things in the gym and last summer I made a deal with myself that when ANY WOD had pushups in it from that point forward I would always do full-range- of-motion-chest-touching- pushups. That means no matter what, no matter how long it takes me to do them. I feel like I have gotten way better at them since I began doing this. It still crumbles my cookie whenever I look around the gym and see a bunch of dudes doing half pushups and not touching their chest OR doing kipping pushups! REALLLLLY????? Just do fricking real pushups. If my weak little armies can do it then theirs certainly can. Some people will come up with ANY excuse to not do full range of motion pushups! The only way to get better at anything I have discovered is just do it. It will take you a lonnng time to do the WOD when you're not good at a movement but eventually you get better and better! This WOD took me forever, like 6-7 minutes longer then others at the gym BUT I made sure every rep counted. Just takes me a lonnng time with the pushups. The same thing goes for double unders, pullups, running, any olympic lifts, powerlifts etc. PRACTICE WHAT YOU SUCK AT. If a WOD pops up and you say, "Eh I dont want to go today because the WOD has _________ in it" then you should probably go. The only way you will want to do those movements or WODs that contain them is by doing them.
Today before we made all of our yummy snacks we went to the park and used sleds to pull each other around on. Not those dinky little plastic sleds that you go down snowy hills on but big metal ones from Rogue that you put weight on and run with. Us girls- Maria, Stacie, Jami M., and myself decided it would be a good idea/workout to pull each other haha. Needless to say it was a pretty good workout! We climbed to the top of Camelsback a the end!
In our bars we used almonds as the base by grinding them up into almond meal in the food processor. Then we toasted almonds, pumpkin seeds, sunflower seeds, walnuts, pecans, and shredded coconut with coconut oil in a pan and and turned those into meal as well. We then mixed in almond butter, coconut oil, and dried berries from the co-op. In one of the batches we put chia seeds in them. They are a superfood of some kind. We soaked them in water and they turned into a type of jelly. It was pretty neat! We used it in place of honey, since that is a no-no on the nazi Whole 30.
Our bars turned out very tasty but a little crumbley. I think I will use two to three eggs next time. I feel like I did that the last time I made these and they we much more firm. You just have to bake them if you do that!
We made this delicious cashew raspberry whip today as well. It is the simplest thing and taste super naughty. It is frozen raspberries with a handful of cashews in the food processor/blender. It turns into this delicious, crazy whip and tastes amazing! Raspberries get pretty tart when you freeze them! We used the whip to dip our fruit in. Its kind of incredible to me some of the things you can eat on Whole 30. Of course the things that taste incredibly delicious are things that should probably be eaten in moderation.
This weekend in the gym I did the second throwdown WOD on Friday. It was pretty killer. My legs and lats were toast.
The wod was thrusters at 65# and pullups 10-10, 9-9, 8-8, etc clear down to 1-1 for time.
my time was 6:30
I felt great while I was doing this WOD but felt pretty tired from it all weekend.
On Sautrday:
The WOD was pullups/dips, handstand pushups, and kettle bell swings. My hands were ripped from Fridays lovely little WOD so I did
Ten rounds for time:
15 deadlifts (100#)
15 pushups
This WOD took me 20:29. Verrrry slow compared to everyone else.
Now me and pushups have quite the history. I seriously feel one of the only times I have almost cried in a WOD involved a massive number of pushups. Im always making a deal or a pact with myself about things in the gym and last summer I made a deal with myself that when ANY WOD had pushups in it from that point forward I would always do full-range- of-motion-chest-touching- pushups. That means no matter what, no matter how long it takes me to do them. I feel like I have gotten way better at them since I began doing this. It still crumbles my cookie whenever I look around the gym and see a bunch of dudes doing half pushups and not touching their chest OR doing kipping pushups! REALLLLLY????? Just do fricking real pushups. If my weak little armies can do it then theirs certainly can. Some people will come up with ANY excuse to not do full range of motion pushups! The only way to get better at anything I have discovered is just do it. It will take you a lonnng time to do the WOD when you're not good at a movement but eventually you get better and better! This WOD took me forever, like 6-7 minutes longer then others at the gym BUT I made sure every rep counted. Just takes me a lonnng time with the pushups. The same thing goes for double unders, pullups, running, any olympic lifts, powerlifts etc. PRACTICE WHAT YOU SUCK AT. If a WOD pops up and you say, "Eh I dont want to go today because the WOD has _________ in it" then you should probably go. The only way you will want to do those movements or WODs that contain them is by doing them.
Thursday, January 12, 2012
Egg muffins, squats, and death by pullups
Wow! My boyfriend has been quite the little chef this week. He made some really great and yummy homemade whole30/paleo approved chiken curry last night! Earlier this week he made grilled chicken with oranges, paprika,parsley and a yummy sherry vinegar and olive oil dressing! :) Its so nice to have someone in my life that is such a positive influence on me. I not only have Bobby but all of the girls doing the whole30/ paleo challenge. Its been great sharing recipes, tips, and being able to ask questions whenever.
This morning I made a dozen EGG MUFFINS
The recipe calls for different types of veggies than what i put in.
I put sausage, asparagus, broccoli, mushrooms, chives, red pepper flakes, pepper and garlic powder into the muffin tin then poured a dozen eggs evenly over top! So delicious and I think they will be super handy once school starts next week.
I took yesterday off because my legs were still SO sore from all of the heavy squats on Monday.
Monday was a Tyler WOD
Back squats
10 reps at 95#
10 reps at 125#
10 reps at 135#
10 reps at 150#
Then:
3 rounds for time
30 back extensions
20 situps
10 squats at 75% (I did 95#)
I need to work on strength. This was pretty tough for me. and I was definitely feeling it for two days after! I did a lot of strength last fall then once the Holidays hit, I was just doing the WOD. I think now is a good time to work on a few things. After getting murdered by Kelly on Tuesday and the squats on Monday Im going to try and incorporate some strength training in 2-3 times a week (deadlifts, squats, and shoulder press) and some skills stuff into my warm ups and after the WODS.
Today after Death By Pullups (a real arm charmer) I worked on some deadlifts. My back was rounding a few weeks ago when I did CF Total and my knees were coming way over the bar even after my first rep. Today I did:
5x5 deadlifts at 185
and I threw 30 wall balls into my warm up.
The WOD today, Death by Pullups
is one pullups in the first minute, 2 pullups in the 2nd minute, 3 pullups in the 3rd minute, etc.
I got 15 rounds plus 12 pullups = 132 pullups total
I dont know if its paleo/whole 30 but I felt great today! Warmed up and ready for the WOD.
This morning I made a dozen EGG MUFFINS
The recipe calls for different types of veggies than what i put in.
I put sausage, asparagus, broccoli, mushrooms, chives, red pepper flakes, pepper and garlic powder into the muffin tin then poured a dozen eggs evenly over top! So delicious and I think they will be super handy once school starts next week.
I took yesterday off because my legs were still SO sore from all of the heavy squats on Monday.
Monday was a Tyler WOD
Back squats
10 reps at 95#
10 reps at 125#
10 reps at 135#
10 reps at 150#
Then:
3 rounds for time
30 back extensions
20 situps
10 squats at 75% (I did 95#)
I need to work on strength. This was pretty tough for me. and I was definitely feeling it for two days after! I did a lot of strength last fall then once the Holidays hit, I was just doing the WOD. I think now is a good time to work on a few things. After getting murdered by Kelly on Tuesday and the squats on Monday Im going to try and incorporate some strength training in 2-3 times a week (deadlifts, squats, and shoulder press) and some skills stuff into my warm ups and after the WODS.
Today after Death By Pullups (a real arm charmer) I worked on some deadlifts. My back was rounding a few weeks ago when I did CF Total and my knees were coming way over the bar even after my first rep. Today I did:
5x5 deadlifts at 185
and I threw 30 wall balls into my warm up.
The WOD today, Death by Pullups
is one pullups in the first minute, 2 pullups in the 2nd minute, 3 pullups in the 3rd minute, etc.
I got 15 rounds plus 12 pullups = 132 pullups total
I dont know if its paleo/whole 30 but I felt great today! Warmed up and ready for the WOD.
Tuesday, January 10, 2012
Kelly and the ongoing sausage investigation
Today was Kelly!
It goes something like this:
5 rounds
400 m run
30 box jumps
30 wall balls
I used a 14# ball for the wall balls, and a 20" box for the box jumps. This wod was hard for me today. I felt pretty slow on the wall balls mostly. AND it was chilly outside today on the run! BRRRR. Shortly afer I finished the WOD it started to snow! Crazy because we havent seen a lick of snow yet this year!
My time was slower then last time I did this almost a year ago
27:16
3 minutes slower then my goal. Not sure what my deal is these last two days but my intensity is way down. I was sick last week with a head cold/cough and am still coughing up crap on these longer WODs. Hopefully next week I can breathe normal!
So the crazy girls I am doing the 12 week paleo challenge have decided to do the WHOLE 30 for the cheallenge, which is paleo, just more strict. Feels pretty crazy to me! hahah Im going to do it too though! I think having rules will keep me on track plus its kind of fun finding and trying new recipes. Ive started the paleo challenge but not the WHOLE 30 yet. I am having a difficult time finding sausage or some kind of breakfast meat that doesnt have sugar, salt etc. in it. I normally just eat the all natural sausage from Costco that is nitrate/nitrite free but after reading on the label that it contains sugar and salt I was bummed. Going to check out the co-op and see what they have!
I made a delicious trail mix yesterday. It is a little recipe invented by my good friend Stacie. I bought dried fruit (bluberries, tart cherries, apples, pineapples) from the co-op, and threw in some almonds, pumpkin seeds, sunflower seeds, and unsweetened shredded coconut. It is a great snack if you're hungry in between meals plus it has some protein and plenty of good fats, due to the almonds.
Wow, just stood up after sitting at the computer for 30 minutes and my legs are trashed! Lots of stretching is in store for me today!
It goes something like this:
5 rounds
400 m run
30 box jumps
30 wall balls
I used a 14# ball for the wall balls, and a 20" box for the box jumps. This wod was hard for me today. I felt pretty slow on the wall balls mostly. AND it was chilly outside today on the run! BRRRR. Shortly afer I finished the WOD it started to snow! Crazy because we havent seen a lick of snow yet this year!
My time was slower then last time I did this almost a year ago
27:16
3 minutes slower then my goal. Not sure what my deal is these last two days but my intensity is way down. I was sick last week with a head cold/cough and am still coughing up crap on these longer WODs. Hopefully next week I can breathe normal!
So the crazy girls I am doing the 12 week paleo challenge have decided to do the WHOLE 30 for the cheallenge, which is paleo, just more strict. Feels pretty crazy to me! hahah Im going to do it too though! I think having rules will keep me on track plus its kind of fun finding and trying new recipes. Ive started the paleo challenge but not the WHOLE 30 yet. I am having a difficult time finding sausage or some kind of breakfast meat that doesnt have sugar, salt etc. in it. I normally just eat the all natural sausage from Costco that is nitrate/nitrite free but after reading on the label that it contains sugar and salt I was bummed. Going to check out the co-op and see what they have!
I made a delicious trail mix yesterday. It is a little recipe invented by my good friend Stacie. I bought dried fruit (bluberries, tart cherries, apples, pineapples) from the co-op, and threw in some almonds, pumpkin seeds, sunflower seeds, and unsweetened shredded coconut. It is a great snack if you're hungry in between meals plus it has some protein and plenty of good fats, due to the almonds.
Wow, just stood up after sitting at the computer for 30 minutes and my legs are trashed! Lots of stretching is in store for me today!
Sunday, January 8, 2012
12 weeks!
So tomorrow is officially the first day of the twelve week paleo challenge Im doing with the girls from the gym! Im actually pretty stoked to get started. I think having such a big support group is going to be awesome plus everyone has been posting tons of recipes and ideas already! Taking and posting my "before" pictures tonight was a little entertaining and painful but Im ready to dive into this 100%! Cant wait to see where Im at performance wise in 12 weeks and if paleo makes a difference in my body. We will be a bunch of tough gals with all the protein intake! :)
Last night Bobby and I made the most delicious paleo meals. Both from the Primal Blueprint cookbook- quick and easy meals.
The first was a tuna salad with mayo (canola mayo from the co-op), tuna(wild caught, also from the co-op), dried cranberries, red onion, and celery. you just simply chop them all up and mix together. Delicious. Bobby made shredded chicken today in the crockpot in place of the tuna and we're going to try that this week.
The other thing we made was BLTA sandwhiches with chicken breast as the bread! Super tasty. The bacon was the BEST part! I LOVE BACON. Its like my new chocolate and totally paleo. Loaded with fat! I know that sounds sarcastic but paleo works that way. Since you aren't eating carbs your body processes fat differently as uses it as an energy source. So its actually good to incorporate some high fat foods into your diet (avocados, nut butters, and BACON).
The rest of this week in the gym went like this:
Friday REST DAY
Saturday re-did the first crossfit throwdown WOD. Yes I know, I know I was supppossse the do Fran but I chickened out, kind of. My hands were torn and I have this narly blood blister that will not disappear! Soon though Ill be doing Fran! I got a higher score on the throwdown WOD though- 143 reps! SO that was a plus of skipping Fran.
Throwdown WOD #2 was posted today and it is:
Thrusters and pullups
rounds of 10-10. 9-9, 8-8....etc. until you get down to 1-1. With a ten minute time cap.
Sounds a little like Fran! BLEH.
I have a feeling that there will be MANY posts headed this way soon due to my new commitments to paleo!
Last night Bobby and I made the most delicious paleo meals. Both from the Primal Blueprint cookbook- quick and easy meals.
The first was a tuna salad with mayo (canola mayo from the co-op), tuna(wild caught, also from the co-op), dried cranberries, red onion, and celery. you just simply chop them all up and mix together. Delicious. Bobby made shredded chicken today in the crockpot in place of the tuna and we're going to try that this week.
The other thing we made was BLTA sandwhiches with chicken breast as the bread! Super tasty. The bacon was the BEST part! I LOVE BACON. Its like my new chocolate and totally paleo. Loaded with fat! I know that sounds sarcastic but paleo works that way. Since you aren't eating carbs your body processes fat differently as uses it as an energy source. So its actually good to incorporate some high fat foods into your diet (avocados, nut butters, and BACON).
The rest of this week in the gym went like this:
Friday REST DAY
Saturday re-did the first crossfit throwdown WOD. Yes I know, I know I was supppossse the do Fran but I chickened out, kind of. My hands were torn and I have this narly blood blister that will not disappear! Soon though Ill be doing Fran! I got a higher score on the throwdown WOD though- 143 reps! SO that was a plus of skipping Fran.
Throwdown WOD #2 was posted today and it is:
Thrusters and pullups
rounds of 10-10. 9-9, 8-8....etc. until you get down to 1-1. With a ten minute time cap.
Sounds a little like Fran! BLEH.
I have a feeling that there will be MANY posts headed this way soon due to my new commitments to paleo!
Thursday, January 5, 2012
amrap shmamrap
So this week there has been two amrap WODS AKA As Many Rounds As Possible in a set number of minutes. Now I am still trying this whole BE POSITIVE thing and it is tricky when an amrap pops up and I want to say BLEEP! Ever since sectionals last year I have been burnt out on amraps. The first I did on Tuesday was a hero WOD:
Ricky
amrap 20 minutes
10 pullups
8 deadlifts
5push press
95 # use the same bar for both the deadlifts and push press. This was a heavy push press for me but I felt because it was only five reps I was able to do them unbroken. I ripped on the pullups though :( I am a major WEINER when it comes to ripped hands. Once they rip, I start to whine. I ended up doing 10 rounds exactly in this 20 lovely minutes.
Wednesday was my rest day :)
Thursday this week was ANOTHER amrap
amrap in 8 minutes
4 Toes to bar
8 Power cleans 65#
12 burpees
Total reps: 135
This was also the first WOD for the Crosstown Throwdown! This is the first WOD in a long time where I finished and felt happy. Sounds crazy right?? Grant it I was DIEING afterwards. I finished and just had a really great feeling. I got to work out with Misti, Katie, and Natalie tonight and I think having people there who push you to go faster, get more reps, and push yourself out of your comfort zone is something I enjoy. AKA Im a competitive individual but I think my recent changes to my attitude towards CrossFit was a huge contributing factor to my happy feeling after this wod. I love pushing myself and discovering new limits. In CrossFit there is always a goal to work towards, there is always an opportunity to become a better athlete, to get stronger, to increase your range of motion, or to become stronger mentally. It makes me a better person and definitely a stronger person!
The girls at our gym are amazing! Maria has set up a 12 week paleo challenge. We start on Monday and it is just going to be a challenge for yourself. I am super excited to do this because it will help hold me accountable for cheats and help keep me on the right track! I have kind of doing paleo since June. I do cheat quite a bit. Its not like I eat bread everyday or I eat pasta and candy. Ill have some crackers or a latte (my usual and quite frequent cheat ) but this challenge will help me to actually give paleo a real shot. Im getting better with meat and feel like I ate a ton this week. Jami shared a very delicious variety of tasty meals with me tonight - all paleo- that gave me some great ideas for my next twelve weeks. Plus I feel like Bobby will be a huge help, not only does he eat paleo strict but he is such a smarty about nutrition. He reads a lot, watches videos, podcast, books, articles etc. on nutrition and paleo and is filled with tons of info. Plus he is super encouraging! and always pushing me to do my best! He himself has made a dramatic increase in his strength and size in the last year partly due to his diet. Its pretty awesome to watch him improve and PR on his lifts!
Ricky
amrap 20 minutes
10 pullups
8 deadlifts
5push press
95 # use the same bar for both the deadlifts and push press. This was a heavy push press for me but I felt because it was only five reps I was able to do them unbroken. I ripped on the pullups though :( I am a major WEINER when it comes to ripped hands. Once they rip, I start to whine. I ended up doing 10 rounds exactly in this 20 lovely minutes.
Wednesday was my rest day :)
Thursday this week was ANOTHER amrap
amrap in 8 minutes
4 Toes to bar
8 Power cleans 65#
12 burpees
Total reps: 135
This was also the first WOD for the Crosstown Throwdown! This is the first WOD in a long time where I finished and felt happy. Sounds crazy right?? Grant it I was DIEING afterwards. I finished and just had a really great feeling. I got to work out with Misti, Katie, and Natalie tonight and I think having people there who push you to go faster, get more reps, and push yourself out of your comfort zone is something I enjoy. AKA Im a competitive individual but I think my recent changes to my attitude towards CrossFit was a huge contributing factor to my happy feeling after this wod. I love pushing myself and discovering new limits. In CrossFit there is always a goal to work towards, there is always an opportunity to become a better athlete, to get stronger, to increase your range of motion, or to become stronger mentally. It makes me a better person and definitely a stronger person!
The girls at our gym are amazing! Maria has set up a 12 week paleo challenge. We start on Monday and it is just going to be a challenge for yourself. I am super excited to do this because it will help hold me accountable for cheats and help keep me on the right track! I have kind of doing paleo since June. I do cheat quite a bit. Its not like I eat bread everyday or I eat pasta and candy. Ill have some crackers or a latte (my usual and quite frequent cheat ) but this challenge will help me to actually give paleo a real shot. Im getting better with meat and feel like I ate a ton this week. Jami shared a very delicious variety of tasty meals with me tonight - all paleo- that gave me some great ideas for my next twelve weeks. Plus I feel like Bobby will be a huge help, not only does he eat paleo strict but he is such a smarty about nutrition. He reads a lot, watches videos, podcast, books, articles etc. on nutrition and paleo and is filled with tons of info. Plus he is super encouraging! and always pushing me to do my best! He himself has made a dramatic increase in his strength and size in the last year partly due to his diet. Its pretty awesome to watch him improve and PR on his lifts!
Tuesday, January 3, 2012
Robie Update
5 mile run on the greenbelt with Jeanette today.
Ive had a cold so wasnt feeling great on this run, especially after Hidalgo's 4 miles worth of running yesterday! Felt great to get out though and loosen up my legs!
Ive had a cold so wasnt feeling great on this run, especially after Hidalgo's 4 miles worth of running yesterday! Felt great to get out though and loosen up my legs!
Monday, January 2, 2012
Time to get down to business!
So the Holidays are finally over! Well I don't mean that as a bad thing. I LOVE Christmas! My absolute favorite hoiday of the year BUT I also love homemade fudge, cookies, peanut brittle.... get the picture? I have a super sweet tooth and would eat junk 365 days a year if I could. My boyfriend's mom, Linda, and his sister, Jami, taught me how to make homemade guandas, which are a type of Italian treat. It is dough, deep fried, with frosting over top! But now the tree is down and its time to start training. I am back to doing paleo almost all the time, I add in greek yogurt, milk, and protein shakes. Sectionals are only a month and a half away. Im nervous but also pretty excited to see where Im at compared to last year. Last year I started sectionals right after taking the entire month of December off of CrossFit (due to pure laziness) and on a vegetarian diet. This year I have been dedicated for 12 months AND Im a carnivore now. I still don't particularly care for meat (except bacon- I LOVE IT!) but its growing on me....literally! HAHAHnot really but I do feel more toned now and have a way stronger core then I use to, which I feel has helped me so much in the gym, especially with body weight movements, which use to be (and still kind are) my nemesis. I am all for eating meat now if you're going to do CF. I dont doubt that there are amazing vegan or vegetarian crossfitters out there but I bet there is a lot more time, dedication, and planning that goes into their meals!
For fun I decided to sign up for this crossfit throwdown that the CrossFit Station in Eagle, ID is hosting. Its in the same style of sectionals last year. WOD #1 went up today and I have until the 7th to post my time for it.
So its been rough these last two weeks to get very many good workouts in between to booze, food, and holiday parties! So the most memorable WODS Ive done in the past two weeks are CrossFit Total and Hidalgo.
CrossFit Total is a great way to understand where you are at strength wise. It is your 1 rep max for back squat, shoulder press, and deadlift. My previous total was 475 pounds (total weight of all three movements added together). My new total was 535. I got 195 on the back squat (20 lb. PR), 255 on the deadlift, and 85 on the should press (10 lbs PR).
I learned a lot about my form in the WOD. I need to really work on keep my back straight when the squats get heavy. My previous 1 RM for deadlift, not in CF total was a lot higher, so I need to work on some heavy deads as well. I feel like strength and form for olympic lifts and power lifts are two things that are never perfect and you must always work towards. For me I am still searching for a balance between being strong and having good meatabolic conditioning. I definitley feel that nutrition has played and big role in my strength. (As much as I gripe about it!)
Hidalgo was a long one but I actually really liked it! Hidalgo is a Hero WOD and consist of:
2 mile run
20 squat cleans (95#)
20- 20 " box jumps
20 walking lunges (25# Overhead)
20- 20 " box jumps(again)
20 squat cleans (95#)
2 mile run
I like longer WODS like this that have long runs at the beginning and at the end. I feel like they really warm you up for the movements and then cool you donw afterwards. It was a great WOD! :) Got to do the runs with my little friend jax, who is an australian shepherd I was watching this week! Great little running buddy!
This week coming up is going to be a good one. There are three hero WODs this week ( including todays- Hidalgo). AND FRAN. Oh the dreaded Fran. I decided Im going to go into it with a positive attitude so I must refrain from talking about it anymore :) I will post next week after I do Fran to let you know just how much the positive-nessss helped! ;)
Bobby made a delicious Paleo dinner on New Years Eve for us that you should check out! It is from the primal blueprint paleo cookbook and consist of oranges, parsley, kalamata olives, chicken, red wine vinegar, paprika,and red pepper flakes. It was delicious! Didnt seem paleo at all ;)
For fun I decided to sign up for this crossfit throwdown that the CrossFit Station in Eagle, ID is hosting. Its in the same style of sectionals last year. WOD #1 went up today and I have until the 7th to post my time for it.
So its been rough these last two weeks to get very many good workouts in between to booze, food, and holiday parties! So the most memorable WODS Ive done in the past two weeks are CrossFit Total and Hidalgo.
CrossFit Total is a great way to understand where you are at strength wise. It is your 1 rep max for back squat, shoulder press, and deadlift. My previous total was 475 pounds (total weight of all three movements added together). My new total was 535. I got 195 on the back squat (20 lb. PR), 255 on the deadlift, and 85 on the should press (10 lbs PR).
I learned a lot about my form in the WOD. I need to really work on keep my back straight when the squats get heavy. My previous 1 RM for deadlift, not in CF total was a lot higher, so I need to work on some heavy deads as well. I feel like strength and form for olympic lifts and power lifts are two things that are never perfect and you must always work towards. For me I am still searching for a balance between being strong and having good meatabolic conditioning. I definitley feel that nutrition has played and big role in my strength. (As much as I gripe about it!)
Hidalgo was a long one but I actually really liked it! Hidalgo is a Hero WOD and consist of:
2 mile run
20 squat cleans (95#)
20- 20 " box jumps
20 walking lunges (25# Overhead)
20- 20 " box jumps(again)
20 squat cleans (95#)
2 mile run
I like longer WODS like this that have long runs at the beginning and at the end. I feel like they really warm you up for the movements and then cool you donw afterwards. It was a great WOD! :) Got to do the runs with my little friend jax, who is an australian shepherd I was watching this week! Great little running buddy!
This week coming up is going to be a good one. There are three hero WODs this week ( including todays- Hidalgo). AND FRAN. Oh the dreaded Fran. I decided Im going to go into it with a positive attitude so I must refrain from talking about it anymore :) I will post next week after I do Fran to let you know just how much the positive-nessss helped! ;)
Bobby made a delicious Paleo dinner on New Years Eve for us that you should check out! It is from the primal blueprint paleo cookbook and consist of oranges, parsley, kalamata olives, chicken, red wine vinegar, paprika,and red pepper flakes. It was delicious! Didnt seem paleo at all ;)
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