Wednesday 29 February

sleep: asleep by 11pm, up at 630am without an alarm

work:

530pm: 5:00 Turkish get-ups, light and steady (25lb bell), 5:00 rest; 5:00 @ steady pace of: 5 toes-to-bar + 10 walking lunge steps, perfect and controlled, 5:00 rest; 5:00 AirDyne, increase effort every minute so that only last minute approaches all-out, 5:00 rest; 5:00 Turkish get-ups (25lbs), light and steady; double-under practice: 22 (PR!)

eat:

1pm: taco soup

7pm: salad with tomato and avocado; salmon with roasted sweet potato

Tuesday 28 February

sleep: asleep by 10pm, up at 630am without an alarm

work:

530pm: push press, 5x 2-3: up to 118lbs (3lb PR); clean and jerk, 3x 5-10 TnG: 73lbs; 5 minute AMRAP: 15 KB swings, unbroken and overhead: 4 rounds at 53lbs. Everything today was a struggle for some reason - maybe I didn't warm up enough, or maybe it was the 10+ hour day on my feet at work...

eat:

1130am: taco soup

7pm: salad with tomato and avocado; pork chop with roasted sweet potato

Monday 27 February

sleep: asleep by 11pm, up at 6am without an alarm

work:

630am: 5k walk

430pm: triple front squat: up to 143lbs (33lb PR); 4 x (pull ups +200m sprint)

eat:

730am: scrambled eggs; blackberries

11am: taco soup

6pm: salmon sashimi, yellowtail roll, California roll

8pm: scrambled eggs

Sunday 26 February

sleep: asleep by 10pm, up at 7am without an alarm

work:

9am: spinning

eat:

10am: sausage sweet potato spinach scramble

5pm: salad with tomato and avocado; taco soup

8pm: blackberries

Taco Soup

ingredients:

2/3lb chorizo

leftover roast chicken (two breasts, plus a little thigh)

1lb ground beef

red onion

butter

garlic

coconut milk

canned tomatoes

about 2 cups vegetable broth

bell pepper (yellow, for color)

5 jalapenos

salt, cumin, cayenne, chili powder

Brown beef and chorizo; season and set aside. Saute the onion and garlic in butter. Add canned tomatoes, coconut milk and vegetable broth. Let simmer a few minutes, then puree with an immersion blender. Add meat, bell pepper and jalapenos. Simmer for 2-6 hours. Makes 6 servings for dinner and work lunches.

*This soup is missing something... it's not fantastic.

Saturday 25 February

sleep: asleep by 11pm, up at 7am without an alarm

work:

10am: Open WOD 12.1: AMRAP burpees in 7 minutes: 83.

eat:

12pm: sausage sweet potato spinach scramble

5pm: salad with tomato and avocado; roast chicken with steamed broccoli

8pm: blueberries

Friday 24 February

sleep: asleep by 9pm, up at 130 then tossed and turned until 7am (no alarm). Distinctly remember dreaming about burpees.

rest day

eat:

1pm: chili with butternut squash

530pm: salad with tomato and avocado; pork chop with steamed broccoli

grocery:

$69.90 at Costco (water, salt, frozen salmon, avocados, broccoli, eggs, blackberries, tomatoes, spring salad mix, spinach)

$14.49 at Whole Foods (salad dressing, pork chops)

$37.19 at Trader Joe's (vegetable broth, butter, bell pepper, jalapenos, 1lb ground beef, whole chicken, red onion, lemons, sweet potatoes, tulips)

Thursday 23 February

sleep: asleep by 10pm, woke up at 2am and tossed and turned until 6am (no alarm)

work:

630am: 5k walk

430pm: run 1 mile; practiced burpee timing for the Open 12.1 workout (14 burpees per minute felt SO slow, but who knows how that will feel during 7 consecutive minutes?)

eat:

730am: scrambled eggs; blueberries

1pm: chili with butternut squash

630pm: sausage sweet potato spinach scramble; butter; 2 glasses red wine; blueberries

Wednesday 22 February

sleep: asleep by 10pm, up at 630am without an alarm

work:

7am: 5k walk

430pm: build to a heavy single in the clean and jerk: 118lbs (PR!); AMRAP in 7 minutes of 7 power cleans at 60-70% (73lbs) + 7 toes through rings + 7 hand release push ups = 4 rounds + 7 power cleans + 7 toes through rings + 1 pushup

eat:

8am: scrambled eggs; blueberries

1pm: chili with butternut squash

6pm: salad with tomato and avocado; salmon with roasted sweet potato

Tuesday 21 February

sleep: asleep by 10pm, up at 530am without an alarm

work:

6am: 5k walk

430pm: strict pullups!! Successfully got 4 during about 10 minutes of practice. Then 5 2:00 sets of 200m run with the red bag + double-unders in the remaining time. It took about three runs just to figure out the best way to carry the bag!

eat:

7am: scrambled eggs; blueberries

12pm: chili with butternut squash

6pm: salad with tomato and avocado; salmon with roasted sweet potato

Monday 20 February

sleep: asleep by 10pm, up at 530 with an alarm

work:

430pm: squat clean practice: up to 93lbs. Form and technique on squat cleans is much better than on power cleans! 3 sets (15 thrusters + 1:30 airdyne sprint): 63lbs, 23/26/23 calories.

eat:

1pm: chili with butternut squash

630pm: salad with tomato and avocado; pork chop with roasted sweet potato; blueberries

Chili with Butternut Squash

This chili is much better than the other one!

ingredients:

1lb ground beef

1lb stew beef

1lb chorizo

2 cans diced tomatoes

1 medium red onion

2 cloves garlic

6 jalapenos (or a mix of jalapenos and bell peppers)

1lb butternut squash (a mix of acorn squash and sweet potato works too!)

coconut oil

salt

chili powder

cayenne

cumin

Brown meats; add onion, garlic and jalapenos, sauteing until tender. Add tomatoes and seasonings to taste (I like twice as much salt and chili powder as cayenne and cumin). Let simmer for 4-5 hours. While chili is simmering, toss diced butternut squash in coconut oil and roast at 350 until tender. Stir in roasted butternut squash. Makes 6 servings for dinner and work lunches.

Inspired to try it with butternut squash by: http://civilizedcavemancooking.com/entrees/beef/bacon-bison-butternut-squash-chili-triple-b-chili/

Sunday 19 February

sleep:

asleep by 1030pm, up at 8am without an alarm

rest day

eat:

9am: scrambled eggs with sausage, tomatoes and spinach

130pm: macadamia nuts; 1 glass red wine

3pm: salad with tomato and avocado; chili with butternut squash; 1 glass red wine; blackberries

grocery:

$16.66 at Biggs (macadamia nuts, wine, butternut squash)

Saturday 18 February

sleep: asleep by 10pm, up at 7am without an alarm

work:

10am: Helen (3 rounds: 400m run + 21 KB swings (35lbs) + 12 pullups): 13:42

eat:

1130am: butternut beef

630pm: salad with tomato and avocado; pork chop and steamed broccoli; 1 glass red wine

grocery:

$35.33 at Costco (water, avocados, blueberries, eggs, spinach, spring mix salad, tomatoes)

$29.74 at Whole Foods (1lb stew beef, 2 bone-in pork chops, 3lbs pork sausage)

$21.74 at Trader Joe's (broccoli, red onion, sweet potatoes, jalapenos, 1lb ground beef, lemon, tomato paste, tulips)

Friday 17 February

sleep: asleep by 10pm, up at 230am without an alarm and wide awake (tends to happen after a binge)

work:

530pm: build to heavy double overhead squat: 108lbs (PR); 3 sets of 5-10 fast OHS from the ground: 63lbs; 50 turkish get-ups (25lb kettlebell). However, my ass is so sore from losing my balance in the bottom of the first light OHS - was expecting something heavier! Also, got 12 double-unders (PR)!

eat:

1130am: 2 hardboiled eggs

1pm: creamy chicken tomato soup

430pm: 2 hardboiled eggs; blackberries

7pm: butternut beef scramble; 1 glass red wine

Thursday 16 February

sleep: asleep by 10pm, up at 7:30 with an alarm

rest day

eat:

1130am: 2 hardboiled eggs; creamy chicken tomato soup

4pm: olives, kale chips, cheese, soppresata, 2 glasses red wine, dark chocolate and brie

6pm: 4 bagels with butter and cream cheese, frozen yogurt

grocery budget:

$36.79 at Whole Foods

$13.99 at Brueggers

My choices after work today were to either go to the gym (on my rest day) or binge-eat. Why couldn't I just have a normal night at home? So. Freaking. Stupid. And now my stomach hurts.

Wednesday 15 February

sleep: asleep by 1130pm, up at 730am with an alarm

work:

430pm: 2x (5 TnG deadlifts + 10 burpees + 0:30 double unders) + 2x (5 TnG deadlifts + 10 burpees + 100m sprint) + 2x (5 TnG deadlifts + 10 burpees + 0:30 airdyne sprint). All deadlifts at 135lbs except very last round, at 145lbs (still might have been too easy). I really, really want to find my deadlift 1RM soon - the only time I've done it was shortly after I started CrossFit (September).

eat:

1pm: creamy chicken tomato soup

6pm: butternut beef scramble

Tuesday 14 February

sleep: asleep by 1030; up at 730 without an alarm

work:

430pm: 3x3 backsquat at 80% (135-135-145); 12 minute AMRAP (7 pullups + 14 walking lunges + 21 situps): 6 rounds + 3 pullups. Highlight of the day: pullup PR - 7 in a row!

eat:

12pm: creamy chicken tomato soup

530pm: 3 scrambled eggs; blackberries

8pm: 2 glasses red wine; 6 buffalo wings with celery and blue cheese dressing

930pm: blackberries

Today's goal: eat sensibly at dinner. Last time I went out to dinner, I thought that was license to eat and drink whatever I want. This time, I would like to make smarter choices, while still enjoying the treat.

***

I think that counts as a success!

butternut beef scramble

ingredients:

1/2 lb ground beef

butter

coconut oil

1/4 lb butternut squash

3 eggs

large handful spinach

Toss squash in coconut oil and roast in the oven. Brown beef and season with borsari. Add roasted squash. Add eggs and spinach, sautéing until eggs are cooked and spinach is wilted. Enjoy!

Monday 13 February

sleep: up at 5:30, with an alarm

work:

430pm: power snatch 2RM: 83lbs (10lb PR); tabata pushups: total: 63, high: 16, low: 5; row sprints (0:30 on 2:00 off): 141/139/139/141

eat:

1pm: creamy chicken tomato soup

630pm: butternut beef scramble

Sunday 12 February

sleep: up at 8am without an alarm; asleep by 9:30pm

work:

9am: spinning

Eat:

10:30am: sausage, sweet potato and spinach scramble

3:30pm: salad with tomato and avocado; creamy chicken tomato soup

7pm: scrambled eggs; blackberries

Creamy Chicken Tomato Soup

ingredients:

leftover roast chicken, with some bones

butter

1 small onion

2 cloves garlic

4 fresh tomatoes

1 can diced tomatoes

1 can coconut milk

2 cups vegetable broth

salt, pepper, white pepper, cayenne pepper, bay leaves

Saute onion and garlic in butter. Add chicken, tomatoes, broth and coconut milk. Season. Simmer on low for 4 hours. Remove bay leaves and bones. Blend with immersion blender, return to simmer. Makes 6 servings for work lunches.

NOTE: this would make a great base for chicken tortilla soup! also, shouldn't have stretched it to 6 servings...

Saturday 11 February

Sleep: up at 7:30 without an alarm, asleep by 12:30

Work: Fran as Rx'ed, 10:33 (PR!). Super-excited that I did all pullups unassisted!

Eat:

11:30am: sausage, sweet potato and spinach scramble

4pm: larabar

5:30pm: spinach, tomato and avocado salad; roast chicken; 1 glass red wine

9pm: 1 glass red wine, 3 small paleo pumpkin muffins

Happy that I did not drink or eat anything more at the party on Saturday night.

Friday 10 February

sleep: up at 7:30 (without an alarm), asleep by 9pm

work:

4:30pm: 8x3 tough ring rows, 20X2; 3x AMRAP pushups + 21 KB swings (12/45, 10/45, 10/53); 8 minutes double-under practice. Disappointed with KB swings - 45 is definitely too easy. Last time, did 60 and 70lb KBs (November).

eat:

1pm: stuffed pepper

6:30pm: sausage, sweet potato and spinach scramble

grocery shopping:

Costco: $34.43

Trader Joe's: $59.36 (a little high because I bought 4 jars of coconut oil - they've been out for weeks!)

February grocery money remaining: $148.71

Thursday 9 February

Work: 5k walk; 5 minutes (3 wall walks + 7 box jumps); 5 minutes (5 knees to elbows + 10 walking lunge steps); 5 minutes (10 HR pushups + 100m row); 5 minutes (max ring hold + 100m run)

Eat:

6:30am: scrambled eggs and strawberries

1pm: stuffed pepper

6:30pm: salad with tomato and avocado, pork chop, roasted sweet potato; 1 glass red wine

7:30pm: vanilla ice cream

Shouldn't have had the ice cream, but it was all natural. Small victories, right?

Wednesday 8 February

Work: find 1RM power clean: 113lbs; 8 minutes AMRAP at 90% 1RM: 27 reps at 103lbs; 5 minutes side plank

Eat:

1pm: stuffed pepper

6:30pm: salad with tomato and avocado; steak and roasted sweet potato; 1 glass red wine

Tuesday 7 February

sleep: up at 3am (with an alarm), asleep at 6:30pm

rest day

eat:

11am: stuffed pepper

4pm: gluten-free garlic bread with cheese; gluten-free pasta with pesto and cheese; vanilla ice cream with strawberries; 2 glasses red wine

grocery shopping:

$36.44 in unnecessary, impulse, binge foods

February grocery money remaining: $183.14

Lesson of the day: just because a day is long and stressful (being in lab at 3:30am definitely qualifies), does not mean it is okay to binge on unhealthy foods. Thought I was done with this behavior... so disappointed. And embarrassed.

Monday 6 February

Work: 5x (5 thrusters + 15 ring rows): 75-75-80-85-85; 10 minutes double-under practice

Eat:

1pm: stuffed pepper

6:30pm: salad with avocado and tomato; pork chop with roasted sweet potato

Sunday 5 February

Work: 5k run: 39:30; 2 hours trampoline and tumbling

Eat:

9am: viking hash with 3 eggs

3:30pm: salad with tomato and avocado; stuffed pepper

Stuffed Peppers

1lb ground beef

1lb hot italian sausage (pork)

1 small onion

3 cloves garlic

1 tomato

large handful baby spinach

borsari seasoned salt

6 large bell peppers (red)

Brown and season meat. Add vegetables and saute. Stuff peppers and bake for 20 minutes at 350. Makes 6 servings that reheat well for work lunches.

Saturday 4 February

work: 3 minutes AMRAP TTB:33; 3 minutes (10KB swings at 53lbs + 10 burpees): 2 rounds +16; 3 minutes AMRAP row calories: 43

eat:

11:30am: viking hash

5pm: salad with tomato and avocado; steak; steamed broccoli

Friday 3 February

work:

5am: walk 5k

4:30pm: 5x3 high bar back squat (20X1): 115-125-135-145-155; 10 minutes AMRAP 6 ringrows + 12 walking lunge steps: 14 rounds

eat:

6:30am: scrambled eggs; strawberries

1pm: guacamole beef

6:30pm: sausage, sweet potato and spinach scramble

Thursday 2 February

work:

6am: walk 3k

4pm: run 5k: 34:59 (PR)

eat:

7am: scrambled eggs

1pm: guacamole beef

5:30pm: sausage, sweet potato and spinach scramble

grocery shopping:

Costco: $34.59

Whole Foods: $54.42

Trader Joe's: $32.05

February budget remaining: $278.94

6 month measurements

Waist: 87cm (-3cm)

Hips: 101cm (-3cm)

Thigh: 64cm (same)

Calf: 40cm (-1cm)

Ribcage: 89cm (-4cm)

Bust: 108cm (-4cm)

Arm: 32cm (same)

Neck: 35cm (-1cm)

Total: 556cm (-16cm)

Weight: 166.6lbs (-8.4lbs)

After 6 months of Crossfit and Paleo, I was hoping for more progress. However, August, September and October did not see 100% effort on either the exercise or eating fronts. Here's hoping that the next six months will bring even bigger change as work and food are more consistent.

Wednesday 1 February

work:

4:30pm: thruster practice: up to 65lbs; 4x (0:30 KB squat clean at 35lbs + 0:30 burpees + 0:30 airdyne at 100%). Felt impossible to push the airdyne - definitely needs improvement.

eat:

1pm: guacamole beef

6:30pm: sausage, sweet potato and spinach scramble

January Recap

*only counting 27 days, since I was on vacation through the 4th*

days with:

treats: 3

cheats: 4

binges: 4

gluten: 2

wine: 23 (ok, that's a problem)

other alcohol: 4

workouts: 20

measurements:

waist: 87 (same)

hips: 101 (same)

thigh: 64 (+1cm)

calf: 40 (same)

ribcage: 89 (-1cm)

bust: 108 (-1cm)

arm: 32 (same)

neck: 35 (same)

weight: 166.6 (up 0.7lbs)