Whole30: day 7
930am:
A: split jerk, build to a max in 12:00: 145 (PR +25)
B: tabata pushups; 2:00 rest before C: 54
C: 4:00 AMRAP kettlebell swings (35lbs): 65
1030am: banana
11am: eggs scrambled with onion and tomato
530pm: paleo fried eggplant and zucchini with meat sauce
grocery:
$11.75 at Whole Foods (ground beef, zucchini, onion, tomato paste)
31 July 2012
30 July 2012
Monday 30 July
Whole30: day 6
930am:
A: High-bar back squat, 10-8-6-4, 30X1; 3:00 rest: 105, 125, 145, 155
B: 3x AMRAP COVP pullups; 2:00 rest: 5, 6, 5
C: 3x 400m run, 85% out, 95% back; 2:00-3:00 rest: 2:02, 1:54, 1:51
1030am: banana
1115am: eggs scrambled with onion and tomato
4pm: bikram yoga
530pm: banana
630pm: guacamole beef (x2 - starving today!)
730pm: 1/4 cantaloupe
930am:
A: High-bar back squat, 10-8-6-4, 30X1; 3:00 rest: 105, 125, 145, 155
B: 3x AMRAP COVP pullups; 2:00 rest: 5, 6, 5
C: 3x 400m run, 85% out, 95% back; 2:00-3:00 rest: 2:02, 1:54, 1:51
1030am: banana
1115am: eggs scrambled with onion and tomato
4pm: bikram yoga
530pm: banana
630pm: guacamole beef (x2 - starving today!)
730pm: 1/4 cantaloupe
29 July 2012
Sunday 29 July
Whole30: day 5
930am: banana with almond butter
11am: yoga
1245pm: eggs scrambled with onion and tomato
430pm: salad with salmon, avocado and hardboiled egg
5pm: banana with almond butter
645pm: banana with almond butter
930am: banana with almond butter
11am: yoga
1245pm: eggs scrambled with onion and tomato
430pm: salad with salmon, avocado and hardboiled egg
5pm: banana with almond butter
645pm: banana with almond butter
28 July 2012
Saturday 28 July
Whole30: day 4
9am:
20:00 AMRAP of:
400m run
10 burpee box jumps
30 situps (anchored)
= 3 rounds + 400m run + 1 burpee box jump
1145am: eggs scrambled with onion and tomatoes
330pm: salad with salmon, avocado and hard boiled eggs
430pm: banana with almond butter
515pm: roasted sweet potato
grocery:
$15.97 at Trader Joe's (coffee, coconut oil, salt)
$72.61 at Costco (kleenex, smart water, avocados, multivitamin, vitamin D, fish oil)
$13.50 at Trader Joe's (sweet potatoes, almond butter, bananas, cantaloupe)
9am:
20:00 AMRAP of:
400m run
10 burpee box jumps
30 situps (anchored)
= 3 rounds + 400m run + 1 burpee box jump
1145am: eggs scrambled with onion and tomatoes
330pm: salad with salmon, avocado and hard boiled eggs
430pm: banana with almond butter
515pm: roasted sweet potato
grocery:
$15.97 at Trader Joe's (coffee, coconut oil, salt)
$72.61 at Costco (kleenex, smart water, avocados, multivitamin, vitamin D, fish oil)
$13.50 at Trader Joe's (sweet potatoes, almond butter, bananas, cantaloupe)
27 July 2012
Friday 27 July
Whole30: day 3
930am:
A1: bar dips, 5x2-3, 31X1, 2:00 rest: 3, 3, 3, 2, 2
A2: pullups, 5x 2-3, 21X1, 2:00 rest: 2, 2, 2, 2, 2
+
200 walking lunges, for time: 8:35
1045am: guacamole beef
4pm: bikram yoga
530pm: coconut water
645pm: salad with salmon, avocado and hard boiled eggs
grocery:
$32.63 at Whole Foods (salad dressing, spring mix, salmon)
Weekly CSA box:
5 dozen eggs (backed up from vacation!)
8 ears of corn - sadly, tossed due to whole30
4 tomatoes
swiss chard
1 small eggplant
1 yellow onion, 1 red onion, 1 shallot
930am:
A1: bar dips, 5x2-3, 31X1, 2:00 rest: 3, 3, 3, 2, 2
A2: pullups, 5x 2-3, 21X1, 2:00 rest: 2, 2, 2, 2, 2
+
200 walking lunges, for time: 8:35
1045am: guacamole beef
4pm: bikram yoga
530pm: coconut water
645pm: salad with salmon, avocado and hard boiled eggs
grocery:
$32.63 at Whole Foods (salad dressing, spring mix, salmon)
Weekly CSA box:
5 dozen eggs (backed up from vacation!)
8 ears of corn - sadly, tossed due to whole30
4 tomatoes
swiss chard
1 small eggplant
1 yellow onion, 1 red onion, 1 shallot
26 July 2012
Thursday 26 July
Whole30: day 2
930am:
Front squat, build to a max: 185 (PR +22)
+
Close-grip bench press, build to a max: 130 (PR +5)
+
Double-under, max unbroken: 32 (PR +4)
12pm: Chipotle salad (romaine, carnitas, pico and guacamole)
5pm: bikram yoga
730pm: guacamole beef
25 July 2012
Wednesday 25 July
15:00 handstand & double-under practice, alternate between the two movements, avoid fatigue; rest as needed: got 28 unbroken double unders (PR)
+
AMRAP in 10:00 of:
7 kettlebell swings, 1 pood + 7 burpees
8 rounds + 7 swings + 3 burpees
grocery:$31.38 at Trader Joe's (water, jalapenos, avocados, tomatoes, garlic, limes, red onion, ground beef)
$8 at Whole Foods (ripe avocados)
Whole 30: day 1
measurements:
waist: 88cm
hips: 101cm
band: 90cm
bust: 110cm
thigh: 63cm
calf: 40cm
arm: 32cm
neck: 35cm
weight: 167.9
23 July 2012
Guacamole
ingredients:
4 ripe avocados, mashed
1/4 red onion
3 cloves garlic, minced
2 jalapenos, copped
1 lime, juiced
cumin, cayenne, chili powder and salt to taste
Mix everything together. Eat with a spoon.
4 ripe avocados, mashed
1/4 red onion
3 cloves garlic, minced
2 jalapenos, copped
1 lime, juiced
cumin, cayenne, chili powder and salt to taste
Mix everything together. Eat with a spoon.
Salsa
ingredients:
4 large tomatoes, seeds removed
1/4 red onion, chopped
3 cloves garlic, minced
2 jalapenos, chopped
small bunch cilantro, chopped
1 lime, juiced
salt to taste
Chop all ingredients and mix together to make pico de gallo; for salsa, use a food processor. Makes a ton of salsa.
4 large tomatoes, seeds removed
1/4 red onion, chopped
3 cloves garlic, minced
2 jalapenos, chopped
small bunch cilantro, chopped
1 lime, juiced
salt to taste
Chop all ingredients and mix together to make pico de gallo; for salsa, use a food processor. Makes a ton of salsa.
Carnitas
ingredients:
2 pork tenderloins
1 cup bacon grease
4 limes, juiced
1 lemon, juiced
1 orange, juiced
1T cumin
1/2T salt
1t coriander
1t black pepper
1t cayenne
1/2t cinnamon
3 cloves garlic, minced
1 yellow onion, quartered
2 bay leaves
1. Sear pork in a little bacon grease.
2. Layer garlic and onion on the bottom of a crock pot.
3. Place meat and all the bacon grease on top of the onions.
4. Mix together all other ingredients; pour on top of the meat.
5. Cook 6+ hours on low.
6. Transfer meat to baking dish; broil for 5-10 minutes to crisp up the edges.
7. Serve with salsa and guacamole. (Makes a ton of leftovers!)
2 pork tenderloins
1 cup bacon grease
4 limes, juiced
1 lemon, juiced
1 orange, juiced
1T cumin
1/2T salt
1t coriander
1t black pepper
1t cayenne
1/2t cinnamon
3 cloves garlic, minced
1 yellow onion, quartered
2 bay leaves
1. Sear pork in a little bacon grease.
2. Layer garlic and onion on the bottom of a crock pot.
3. Place meat and all the bacon grease on top of the onions.
4. Mix together all other ingredients; pour on top of the meat.
5. Cook 6+ hours on low.
6. Transfer meat to baking dish; broil for 5-10 minutes to crisp up the edges.
7. Serve with salsa and guacamole. (Makes a ton of leftovers!)
22 July 2012
Subscribe to:
Posts (Atom)