CFC Nutrition Challenge - Week 3, Tuesday

I always kick myself when I don't take advantage of downtime to do things like mobility stretches. Today there was a lot of downtime waiting for my truck to be repaired. Instead, I did some walking around the city and a whole lot of reading. Sometimes making yourself better is about mental manipulation too. A few hours later and I find myself in Winifred Montana writing emails on the wireless access at the grocery store. There is no cell phone coverage. Wonderful wide open spaces...and a lot of room to do walking lunges!

Day 16:

Breakfast - Two hard boiled eggs, two sausage patties, one apple

Snack - None

Dinner - Eggs, bacon, sausage, bowl of fruit, coffee

Snack - 1.5 oz almonds, 2 oz jerky, Larabar

Supper - Salad, 6 oz butter poached cod, 3 asparagus spears

WOD:

 

20 min volume WOD

HSPU - 2 reps on minute for 5 rounds, 1 rep on minute for 15 rounds

 

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 3, Monday

A mid-day flight takes me from 115 degree temps of Phoenix to the balmy 80's of Great Falls, Montana. I found my way to the hotel and down to the river for a quick and dirty WOD. Unfortunately my feet are a bit soft and sore from Saturday's run in the rain so I had to back off a bit and couldn't finish what I originally intended to do. Tomorrow I'm off to edge-of-nowhere MT. 

Day 15:

Breakfast - Two egg fritatta with salmon and stuffing over greens with candied pecans and raspberries

Snack - none

Dinner - burger with cheese, bacon, fries, salad

Snack - 2 oz mixed nuts

Supper - Ultimate fajita (steak, carnitas, shrimp, chicken) at On the Border, grilled veggies, salad

WOD:

 

Max Mile - 6:17

Tabata sets - Push-ups/Squats

Handstand Practice

 

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Sunday

Another sleepy morning in cool Flagstaff gave way after 3 hours in the car to an oven-like Phoenix. The oppressive heat kept me inside but I can't complain - they have a book store and and REI! Relaxation was the word of the day for Sunday. And a great meal - modified from thefoodee.co

 

Day 14:

Breakfast - Two eggs, bacon, country shredded potatoes, fruit

Snack - none

Dinner - apple-pear, 3 oz cheese/pepperoni combo

Snack - carmalized cauliflower w/tahini

Supper - Salmon stuffed with sausage, shrimp, goat cheese. Grilled veggies w/sauteed kale.

WOD:

 

None - Rest

 

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Saturday

There isn't much like waking up to a sleepy Flagstaff on a Saturday in August. The town was super busy last night with all of the NAU students returning for classes, but it was cool and calm this morning. We made our way to the diner then the race. It was cool to check out all of the mountain bikers out there, but even more fun to snoop on all the RV's! Stacey had fun grinding her single speed around the 26 mile lollipop. A quick afternoon shower made it a muddy wet fun mess. Next year I'm going to join the team - on a unicycle!

 

Day 13:

Breakfast - Two eggs, 1/3 cup hashbrown, 3 oz ham, coffee

Snack - nut mixture

Dinner - 1 oz Summer sausage, 1 oz beef jerky, 3 oz pulled pork bbq, 1/3 cup coleslaw, handful of dried fruits

Snack - nut mixture, larabar, jason's maple almond butter pack

Supper - blackened ahi tuna w/salad and veggies, calamari

WOD:

Trail run at 7500 feet. 8.76 miles in 1 1/2 hours.

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Friday

A super early wake-up to catch the 7am to Phoenix to watch Stacey and her friend Vanessa take on the Barnburner 104 MB race tomorrow in Flagstaff. I woke up surprisingly springy after yesterday's wrecker of a double WOD. The plane ride will be good for some rest though the cramped quarters won't help my stressed muscles relax. Am super hungry but will fast a few more hours rather than get junky food at this airport.

Day 12:

Breakfast - Fast

Snack - Fast

Dinner - Fast

Snack - Cocoa Almonds

Supper - Chorizo Burger over salad w/polenta

WOD:

None - Completed Isabel on Thursday

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Thursday

Another early wake-up for a good time with the morning crew! Today is a double after 24 hours of rest. I can absolutely say that my body is wrecked. I went hard during the early part of the week and my body really needs the break. Lucky for me, it won't get one. Not until tomorrow anyway. Getting up for a plane at 4 AM is going to be TOUGH!

Day 11:

Breakfast - 3 egg omelet with sauteed onion/mushroom, 1/2 oz goat cheese, 1/2 cup cottage cheese, 1/2 cup grapes, peach

Snack - 2 blocks 88% dark chocolate, bag carrot sticks

Dinner - 4 oz steak w/4 cups mixed steamed veggies, 16 almonds

Snack - 8 almonds, Larabar, 2 oz steak, 1 oz Terra chips

Supper - Spyro Salad w/extra meat

WOD:

MET CON: 5 RFT

200m Heavy Carry (50% BW) or Sled Pull (65% BW)

10 Overhead Squat (60% 1RM)

Completed as Rx'd at 95#.

Second WOD:

"Isabel"

30 Snatches for time (135#)

Completed as rx'd in 5:15

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Wednesday

Early wake-up for a good time with the morning crew! They push the limits hard - well before most of the world is even ready to get up. Felt solid and definitely was looking forward to the rest of the day to rest.

Day 10:

Breakfast - 2 egg omelet with sauteed onion/mushroom, 1/2 oz goat cheese, 1/2 cup cottage cheese, 1/2 cup grapes, peach

Snack - 2 blocks 88% dark chocolate

Dinner - 4 oz steak w/4 cups mixed steamed veggies, 16 almonds

Snack - 8 almonds, 1/2 peach, 2 oz steak, 1 oz Terra chips

Supper - 4 oz over a monster salad w/ 1/2 sweet potato strings - mixed greens, peppers, mushrooms, carrots, tomato, oil

YES! I do eat the same thing every day... Well sort of. The accroutements on my salad change some. And when I'm not trying to eat everything left in my fridge for a trip I plan out more extensive meals. But this works! 

WOD:

STRENGTH:

ME Weighted Push-up - 125 # plus chain

MET CON:

AMRAP 10 min

10 Seated Box Jump

10 Ring Push-ups

Completed as rx'd - 7 rounds plus 10 box jumps

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Tuesday

A new week starts in our challenge with solid results seen and heard from week one. Great job everyone! I'm hearing some very good musings. Don't forget - weeks one and two are the hardest. Lean on each other and you'll be at week 5 before you know what happened! Eat food. And enjoy.

A late late late night getting home from visiting Matt and there was nothing in the fridge to start the day. Off to the 'tune for an omelet!

Day 9:

Breakfast - 2 egg omelet with sauteed onion/mushroom, 1/2 oz goat cheese, 1/2 cup cottage cheese, 1/2 cup grapes, peach

Snack - None

Dinner - 4 oz steak w/4 cups mixed steamed veggies, 16 almonds

Snack - 8 almonds, 1/2 peach

Supper - 4 oz over a monster salad - mixed greens, peppers, mushrooms, carrots, tomato, oil

WOD:

AUG.23.11 "Gymnastics Gone Bad" WOD

MET CON: With a continuously running clock, perform as many reps at each station, for 1 minute each. Three total rounds. The movements are: Handstand; Push-up; Ring Dip; Back Extension; Pull-up; V sit-up; Rest

Completed as rx'd - 105, 108, 100 = 313 reps

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Monday

A new week starts in our challenge with solid results seen and heard from week one. Great job everyone! I'm hearing some very good musings. Don't forget - weeks one and two are the hardest. Lean on each other and you'll be at week 5 before you know what happened! Eat food. And enjoy.

A late late late night getting home from visiting Matt and there was nothing in the fridge to start the day. Off to the 'tune for an omelet!

Day 8:

Breakfast - Gyro Omelet with 1/2 cup grits

Snack - Peach, 4 oz burger

Dinner - 4 oz steak w/4 cups mixed steamed veggies

Snack - Sardines, Apple

Supper - 3 oz pork loin, 1 oz steak over a monster salad - mixed greens, peppers, mushrooms, carrots, tomato, oil

WOD:

STRENGTH:

DE Front Squat 12x2 (at 50% of last week's max)

Use Bands or chains in addition as desired.

155 x 6; 165 x 6 - with chains

MET CON:

25 Strict Hang Pull-ups

5 Clean and Jerk (70% 1RM)

20 Strict Hang Pull-ups

4 Clean and Jerk (75% 1RM)

15 Strict Hang Pull-ups

3 Clean and Jerk (80% 1RM)

10 Strict Hang Pull-ups

2 Clean and Jerk (85% 1RM)

5 Strict Hang Pull-ups

1 Clean and Jerk (90% 1RM)

140 lbs, 150 lbs, 160 lbs, 170 lbs, 180 lbs - completed in 15 mins

Power Output (from cathletics.com) - 

66.91 watts 
0.09 horsepower 
49.35 ft-lbs/sec

CFC Nutrition Challenge - Day 7

A full week in and I'm still logging my food. Go me! :-)

Today was an off-nutrition day as I didn't plan very well for the trip. Went to DC with my son and checked out the International Spy Museum. Pretty sweet! They say it takes two hours to go through. We took 6 and shut it down. Riding the Metro in and back out of the city was really nice. Check it out sometime!

Day 7:

Breakfast - 3 eggs, 3 turkey bacon pieces, 1/2 oz cheese, 5 dates,

Dinner - Pentagon Pear Chicken Salad at Capitol City Brewing Company

Supper - 3 oz BBQ pulled pork and 2/3 cup fries from Ollie's Trolley

Snack - 2 3/4 oz mixed nuts, 3 oz hamburger, sesame snack bar, 2 oz pork cracklins

Snack - 5 oz total of sweet bologna and swiss cheese cubes 

WOD:

None - walked around DC and the International Spy Museum

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Day 6

Saturday morning and this workout was swweeeetttttttt! Killer. Now I get to dig in the garden. Can life in Lanco get much better? I can only think of one way...

Do I get extra points for the six hours I spent building this? ;-)

Day 6:

Breakfast - 2 eggs, 2 oz burger, 1/2 oz cheese, 5 dates,

Snack - 4 oz burger, tbsp almond butter, nectarine

Dinner - 4 oz burger, 1 cup cauliflower, 1/2 tomato, tbsp almond butter

Snack - none

Supper - Spyro Salad (gyro meat over lots of lettuce, red beet eggs, beets, pepper, feta...) 

Water - 3 qts herbal ice tea (unsweet)

WOD:

Games Masters Chipper

For time:
10 Handstand push-ups
20 Wall ball shots (20/15)
30 Toes-to-bar
40 Power cleans (135/95)
50 Burpees
60 Sumo dead lift high-pull (75/55)

Completed in 16:35

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Day 5

A nice day to end the week on. Steady, strong work and lots of peaches!

Day 5:

Breakfast -2 eggs, 3 turkey bacon, 1/2 tomato, 1/2 oz cheese, 5 dates

Snack - 16 oz coffee, 1 peach

Dinner - 1/2 cup ratatouille, 1 cup roasted beet/sweet potato/pumpkin mixture, 5 oz pork/chicken cubes, 1 peach

Snack - 1 peach, 12 oz Coke Zero

Supper - 4 oz steak, 1/2 cup acorn squash w/cinnamon, 1/3 cup sauteed sweet potato and onion

WOD:

DE Kettlebell clean/press & sled pulls, 4 rounds for time.

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Day 4

Up early today. A full 24 hours of rest for my legs and I can finally feel them again. Nice high cadence spinning to get to work and I'm ready for the day. Same breakfast and lunch as yesterday. Who wants to take bets on what supper will be?

Day 4:

Breakfast - 3 eggs, 1 oz fresh sausage link, 1/2 tomato, 1/4 onion, 1/2 oz goat cheese, 1/2 cup greek yogurt, 1/3 cup black berries, 5 dates, Sliver of Coconut Tres Leches cake

Snack - 16 oz coffee, 1 med apple

Dinner - 1/2 cup ratatouille, 1 cup roasted beet/sweet potato/pumpkin mixture, 5 oz pork/chicken cubes

Snack - Larabar, 12 oz Coke Zero

Supper - Big ass salad! Same ingredients as yesterday...but with 4oz of turkey/beef burger.

Water - 32 oz H20, 12 oz herbal ice tea (unsweet)

WOD:

2 rounds, 12 mile high cadence cycling - got my butt handed to me by Louie, the fixie rider!

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Day 3

This one started with a bang! I joined in with the early crew today for the WOD so getting up early was key. I made my breakfast to bring to work and broke out the motorbike for a perfect morning ride to the box.

Working with Scott was key. Form was kept solid and when my back started rounding at 255 we called it a day. I'm excited to know that I could hit 275 and probably nail my old pr of 295 with only a few days of concentrated work. My legs are toast. Tonight I learn to can peaches. Tomorrow I'll ride the bicycle, garden, and rest.

Day 3:

Breakfast - 3 eggs, 1 oz fresh sausage link, 1/2 tomato, 1/4 onion, 1/2 oz goat cheese, 1/2 cup greek yogurt, 1/3 cup black berries, 5 dates, Cherry Almond Dollop

Snack - 16 oz coffee, 1 med apple

Dinner - 1/2 cup ratatouille, 1 cup roasted beet/sweet potato/pumpkin mixture, 5 oz pork/chicken cubes

Snack - can of sardines in olive oil, nectarine, 12 oz Coke Zero

Supper - Zucchini Casserole (1 1/2 cup mixture of zucchini, onion, cheese, tomato, grass-fed beef) 1/2 cup moosetracks ice-cream (I know, I know. But sometimes you just have to say yes to the six year old who is dying to get you a dish of it!

Water - 32 oz H20, 12 oz herbal ice tea (unsweet)

WOD:

Max Effort - Front Squat

135 x 5; 205 x 3; 215 x 3; 235 x 1; 255 x 1

135 x 5 deep hold; 95 x 5 deep hold

Completed as rx'd

Clean - 3 rounds by 10 reps @ 65; 1 round @ 115

Snatch - 3 rounds by 10 reps @ 65; 1 round @ 115

Power Output (from cathletics.com) - 

55.27 watts 
0.08 horsepower 
40.77 ft-lbs/sec

CFC Nutrition Challenge - Day 2

A big day ahead! Here's what I ate to fuel the WOD. I swear it's the afternoon sardines that do the trick!

I felt really well waking up; not much soreness. As the day progressed (and I was stuck behind my desk) my legs became tight and tender. They weren't quite ready for the WOD but by the end of it there were no nerves left to feel any pain. Great group of ladies kept me on my toes! Nice work everyone!

Day 2:

Breakfast - 3 eggs, 1 oz fresh sausage link, 1/2 cup greek yogurt, 1/4 cup blue berries, 1/4 cup black berries, 1 plum, 2 dates, sliver of Coconut Tres Leches cake (non-gluten!)

Snack - 16 oz coffee

Dinner - 1 cup Spaghetti Squash, 1 cup homemade meat sauce (turkey/grass-fed beef, crushed tomatoes), 1/2 cup ratatouille

Snack - can of sardines in olive oil, nectarine, 12 oz Coke Zero

Supper - 4 cups mixed greens, 1/3 red pepper, 3 sweet peppers, 1 carrot, 1 oz hard cheese, 5 oz chicken, pork loin and turkey bacon, 2/3 cup cauliflower, 1/2 cup broccoli, 6 olives

Water - 32 oz H20, 12 oz herbal ice tea (unsweet)

WOD:

Fight Gone Bad

3 rounds of 5 minutes with 1 minute rest at the end of each round.

Every minute the athlete tries to complete as many reps (or, calories for the rower), as possible.

Every minute on the minute, the athlete moves from one movement to the next, until they have completed all movements.

The movements are: Row, Sumo Dead lift High Pull, Box Jump, Push-Press, Wall-Ball, Rest

Completed as rx'd - 110, 110, 107 = 327 reps

Power Output (from cathletics.com) - Not available

CFC Nutrition Challenge - Day 1

With the start of the CFC Nutrition Challenge I now have to get back to my daily logging about fuel and work... And it's about g-d time! I haven't been slacking per se, just letting everything else get in the way of taking the few moments each day to log this all properly. Back on track to good habits!

Day 1:

Breakfast - 2 eggs, 1/2 oz sausage, handful spinach, 1 tbsp goat cheese, 1/2 cup greek yogurt, 2/3 cup grapes

Snack - 1 med apple, 16 oz coffee

Dinner - Antipasto salad - 6 cups lettuce, 1/2 cup pickled veggies, 1/2 pickle, 1/2 tomato, 3 oz deli meat, 1 oz cheese, 2 tbsp oil, 1 tbsp bleu cheese dressing

Snack - can of sardines in olive oil, Larabar, 12 oz Coke Zero

Supper - 4 cups mixed greens, 1/3 red pepper, 3 sweet peppers, 1 carrot, 1 oz hard cheese, 5 3/8 oz chicken and turkey bacon, 2/3 cup cauliflower, 1/2 cup broccoli

Water - 32 oz H20, 12 oz herbal ice tea (unsweet)

WOD:

AMRAP 20 minutes

* Deadlift

* Back Squat

* Push Press

One bar, change weights as needed. Lift for maximum volume in time allowed. Must keep the reps of each movement the same.

Completed as rx'd. 36,825 total pounds at 185 lbs body weight for volume/weight ratio of 199.05

60 total reps at 225 (DL) 185 (BS) 115 (PP)

15 total reps at 115 (5 DL, 5 BS, 5 PP)

Power Output (from cathletics.com)
107.85 watts 
0.15 horsepower 
79.55 ft-lbs/sec