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
19 July 2012
Thursday 19 July
at Mission CrossFit:
EMOM for 12 minutes: 2 clean and jerks at 75% 1RM
98lbs
cheats: tortilla chips, spinach and artichoke dip, potato skins, margaritas, corn tortillas, cider
EMOM for 12 minutes: 2 clean and jerks at 75% 1RM
98lbs
cheats: tortilla chips, spinach and artichoke dip, potato skins, margaritas, corn tortillas, cider
18 July 2012
Wednesday 18 July
Again at Mission CrossFit
sled pulls (135lbs) and wheelbarrow pushes (180lbs)
+
4 rounds for time:
300m row
20 pushups
10 KB swings (35lbs)
5 burpees
15:27
cheats: cheese, sangria, wine, whipped cream
sled pulls (135lbs) and wheelbarrow pushes (180lbs)
+
4 rounds for time:
300m row
20 pushups
10 KB swings (35lbs)
5 burpees
15:27
cheats: cheese, sangria, wine, whipped cream
17 July 2012
Tuesday 17 July
Programming courtesy of Mission CrossFit:
A: box squats: up to 173 x5 (these are much easier than regular squats... probably because the box wasn't low enough?)
+
25-20-15-10-5 of double unders and toes to bar: 9:06 (all double unders unbroken - 25 is a PR!)
cheats: frozen yogurt, sangria, cheese
A: box squats: up to 173 x5 (these are much easier than regular squats... probably because the box wasn't low enough?)
+
25-20-15-10-5 of double unders and toes to bar: 9:06 (all double unders unbroken - 25 is a PR!)
cheats: frozen yogurt, sangria, cheese
16 July 2012
Monday 16 July
A. Split jerk (from rack), 10 x 1 @ moderate loads; begin a rep every :60
B. High-bar back squat, 10 x 2 @ moderate loads (no grind reps); begin a set every :60
C. 1 max plank hold
A: 95, 105, 115, 115, 115, 115, 115, 115, 120, 120 (PR +5)
B: 135, 145, 155, 165, 165, 165, 165, 165, 165, 165
cheats: sangria, wine, tortilla chips, cheese (vacation needs to end soon... yikes)
B. High-bar back squat, 10 x 2 @ moderate loads (no grind reps); begin a set every :60
C. 1 max plank hold
A: 95, 105, 115, 115, 115, 115, 115, 115, 120, 120 (PR +5)
B: 135, 145, 155, 165, 165, 165, 165, 165, 165, 165
cheats: sangria, wine, tortilla chips, cheese (vacation needs to end soon... yikes)
Summer Strata
ingredients:
4 zucchini, sliced thinly lengthwise
4 tomatoes, sliced thinly
lots of garlic, minced
10 chicken breast tenders
olive oil
fresh basil
2 eggs
1lb shredded mozzarella
1 package goat cheese crumbles
shaved parmesan
crushed red pepper
salt
Cook chicken in large pot with olive oil, garlic, salt and red pepper. Shred chicken once cooked. Combine mozzarella, goat cheese and 2 eggs in a bowl. In another bowl, toss sliced tomatoes with olive oil, salt and fresh basil. In a large glass baking dish, layer the sliced zucchini, chicken, cheese and tomatoes (do at least 2 layers). Bake at 350 for 30-45 minutes, until the cheese is bubbling. Add shaved parmesan to the top tomato layer and broil another 5 minutes or so until this melts, too. Serves 5-6.
4 zucchini, sliced thinly lengthwise
4 tomatoes, sliced thinly
lots of garlic, minced
10 chicken breast tenders
olive oil
fresh basil
2 eggs
1lb shredded mozzarella
1 package goat cheese crumbles
shaved parmesan
crushed red pepper
salt
Cook chicken in large pot with olive oil, garlic, salt and red pepper. Shred chicken once cooked. Combine mozzarella, goat cheese and 2 eggs in a bowl. In another bowl, toss sliced tomatoes with olive oil, salt and fresh basil. In a large glass baking dish, layer the sliced zucchini, chicken, cheese and tomatoes (do at least 2 layers). Bake at 350 for 30-45 minutes, until the cheese is bubbling. Add shaved parmesan to the top tomato layer and broil another 5 minutes or so until this melts, too. Serves 5-6.
Sunday 15 July
3x (5 dumbbell push presses at 35lbs + 5 Bulgarian split squats with 20lbs on each leg)
+
3x 5 manmakers with 20lb dumbbells
cheats: corn tortilla chips, corn tortillas, margaritas
+
3x 5 manmakers with 20lb dumbbells
cheats: corn tortilla chips, corn tortillas, margaritas
09 July 2012
08 July 2012
07 July 2012
Friday 6 July
6 sets of:
3 deadlifts, as heavy as possible w/perfect movement: 135, 155, 165, 175, 185, 185
10 burpees, as fast as possible
3:00-3:30 rest
alcohol: wine
3 deadlifts, as heavy as possible w/perfect movement: 135, 155, 165, 175, 185, 185
10 burpees, as fast as possible
3:00-3:30 rest
alcohol: wine
Thursday 5 July
3.7 mile run in 42:00 (longest distance I've run since November 2011)
alcohol: sangria
alcohol: sangria
05 July 2012
03 July 2012
Tuesday 3 July
5 sets of:
3 bear complex, as heavy as possible (63, 73, 83, 93, 98)
400m run @ 90% aerobic
2:00 rest
alcohol: sangria, wine
3 bear complex, as heavy as possible (63, 73, 83, 93, 98)
400m run @ 90% aerobic
2:00 rest
alcohol: sangria, wine
02 July 2012
Monday 2 July
A. Hang squat snatch, 10 x 1, begin a rep every minute:
73, 83, 83, 88, 88, 93, 100, 100, 100, 100 (PR by 17lbs!)
B. Bulgarian split squats, 4 x 6/leg, 31X1; :60 rest between legs: complete with 25lb dumbbells
C. Pull-ups, COVP, 3 x 1-5 ladders
alcohol: sangria
B. Bulgarian split squats, 4 x 6/leg, 31X1; :60 rest between legs: complete with 25lb dumbbells
C. Pull-ups, COVP, 3 x 1-5 ladders
alcohol: sangria
Sunday July 1
rest day (much needed)
cheat: frozen yogurt with chocolate chips
alcohol: sangria
grocery:
$2.32 at Biggs (carbonated water)
cheat: frozen yogurt with chocolate chips
alcohol: sangria
grocery:
$2.32 at Biggs (carbonated water)
01 July 2012
Saturday 30 June
Mud-stash 5k at Perfect North
Running a mud/obstacle race has been on my to-do list for a while. I'm happy to finally cross that one off, but one is probably enough for me. I think I need to take another shower just thinking about it.
grocery:
$7.64 at Penzey's (sausage spice, chinese 5 spice)
$23.89 at Trader Joe's (wine, green onions, carrots, bell peppers, chicken thighs, red onion)
$21.45 at Biggs (ground pork, sangria)
Running a mud/obstacle race has been on my to-do list for a while. I'm happy to finally cross that one off, but one is probably enough for me. I think I need to take another shower just thinking about it.
grocery:
$7.64 at Penzey's (sausage spice, chinese 5 spice)
$23.89 at Trader Joe's (wine, green onions, carrots, bell peppers, chicken thighs, red onion)
$21.45 at Biggs (ground pork, sangria)
June recap
For the month of June, I wanted to see what would happen if I didn't write down everything I was eating. And you know what? I made really good choices, food-wise. I didn't feel so restricted, and yet this was my cleanest-eating month yet. Except for the wine. And cider. And sangria. That was really a problem, mostly because I feel like I've been on summer vacation for the entire month. While I'm in CA I know I will drink a lot, but starting July 24, this has to stop. Social occasions? Fine. Every day? Not okay. Back to tracking? Probably cheats and alcohol only.
Also, I haven't weighed or measured myself since May, and I don't want to. That's how I know I've been making bad decisions with respect to alcohol.
binges/cheats: 2
rest days: 4
grocery cost: $576.65 (with at least $150 of that on wine...good lord)
Also, I haven't weighed or measured myself since May, and I don't want to. That's how I know I've been making bad decisions with respect to alcohol.
binges/cheats: 2
rest days: 4
grocery cost: $576.65 (with at least $150 of that on wine...good lord)
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