Memo

Updated: 26 December 2010

All CF workouts of the year have been updated and some pictures have been added to previous posts. I will need to go in and fix the posting dates so they are in order and in the right month, but you get the idea.

I'll continue to add my own workout log as time permits. Hopefully with more pictures this year.

If you're interested in some killer food recipes (paleo friendly) be sure to check out The Naked Kitchen Blog!

Wednesday, April 6, 2011

Nutrition - 6 April

Sleep, 11:00 to 5:45, no alarm

Meal 1 - Prime Rib skillet w/sour cream (Denny's)

Apple, 3 oz mixed nuts, 1 oz string cheese

Meal 2 - 4 cups spring greens, 2 cups broccoli/carrot/cauliflower mix, 1/2 rotisserie chicken, avocado, pear (supermarket)

Meal 3 - shrimp and scallop ceviche over 1 cup greens, GF brownie - eight bucks! :-/(Fired Up Grill)

Nutrition - 5 April

Sleep - 10:30 to 4:30, no alarm

Meal 1 - Southwestern Omelet w/ 1/2 hashbrowns, no pancakes, fruit cup, banana (Denny's)

Apple, 1.5 oz almonds

Meal 2 - Steak fajita salad w/extra sour cream, guacamole, 3 corn chips

Meal 3 - macadamia crusted chicken over spinach salad, 1/2 cup sweet potato fries

Tuesday, April 5, 2011

Nutrition - 4 April

Sleep - 9:30 to 6, no alarm

Meal 1 - Ultimate Omelet, 2 hb eggs, 2 sausage patties, fruit cup (Denny's)

Meal 2 - Salad and fruit bar w/5 oz chicken breast (JB's Restaurant)

Meal 3 - Fajita salad w/beef strips, extra sour cream (Dugout Sports Grill)

Crossfit WOD: 4.4.2011

Name: Regional WOD 2
Description: 9 deadlifts 155 lbs, 12 new standard push-ups, 15 box jumps 24 inches
As many rounds as possible in 15 min
Result: 10 rounds + 9 deadlifts
Notes: At CF Immortals in Chandler, AZ

Monday, April 4, 2011

Nutrition - 3 April

Sleep - 11:30 to 7, no alarm

No meals until 7 PM - 24 hour fast. Spent the day walking around Chandler, Phoenix, and Tempe AZ. Browsed some stores, drank some coffee and water. Put on at least 7 miles and got a whole ton of sun!

Fast Break Meal - Grilled Salmon (5 oz) w/garlic butter EVOO sauce, balsamic vinagrette tomatoes, sauteed green beans and onion. 2 oz beef jerky, 1 oz mixed nuts.

Sunday, April 3, 2011

Crossfit WOD: 4.3.2011

Name: DBC, DBT
Description: 15 dumbell power cleans, 15 dumbell thrusters
5 rounds for time
Result: 11:52
Notes: Hotel WOD w/20 lb db's, modified from mainsite WOD of 20# med ball cleans and wallball

Crossfit WOD: 4.2.2011

Name: Hike
Description: Go for a hike!
For Pleasure!
Result: Completed to 3100 ft.
Notes: Prospector's Trail on Superstition Mountain in AZ's Lost Dutchman State Park

Nutrition - 2 April

Sleep - 11 to 7, no alarm

Meal 1 - 5 pieces pork roll, hb egg, 2 scrambled eggs, 1/2 cup cottage cheese, 1/2 banana, 1/3 cup pineapple

Meal 2 - Chicken Avocado salad w/quesadillas (corn tortilla)

Meal 3 - Mongolian BBQ, 1/4 cup frozen yogurt, 1 slice cheesecake w/blueberries

Nutrition - 1 April

Sleep - 10 to 5:30, no alarm

Meal 1 - Veggie/egg/sausage skillet w 1/2 potatoes. 2 hb eggs.

Orange

Meal 2 - liver and onions, side salad, 1/2 cup mixed vegs, 1/2 tomato

Apple

Meal 3 - red cab, dozen grilled buffalo wings, fajita salad, Super filling!

Nutrition - 2 April

Sleep - 11 to 7, no alarm

Meal 1 - 5 pieces pork roll, hb egg, 2 scrambled eggs, 1/2 cup cottage cheese, 1/2 banana, 1/3 cup pineapple

Meal 2 - Chicken Avocado salad w/quesadillas (corn tortilla)

Meal 3 - Mongolian BBQ, 1/4 cup frozen yogurt, 1 slice cheesecake w/blueberries

Nutrition - 1 April

Sleep - 10 to 5:30, no alarm

Meal 1 - Veggie/egg/sausage skillet w 1/2 potatoes. 2 hb eggs.

Orange

Meal 2 - liver and onions, side salad, 1/2 cup mixed vegs, 1/2 tomato

Apple

Meal 3 - red cab, dozen grilled buffalo wings, fajita salad, Super filling!

Friday, April 1, 2011

Crossfit WOD: 4.1.2011

Name: B, su, kbs, pu, hspu
Description: 70 burpees, 60 sit-ups, 50 kbs, 40 ring rows, 3 - 30 sec handstand holds
For time
Result: 15:03
Notes: Lap 1: 15:02
| At hotel in AZ, 95 degrees at 7 pm! 30 lb db for swings. heaviest hotel had...
Modified from main site WOD to work with what I have available.

Crossfit WOD: 3.31.2011

Name: 10k
Description: Run 10K
For time
Result: Completed
Notes: My tracker didn't work and I lost the time and distance. went approx 7.5 miles in an hour and developed two super blisters...

Crossfit WOD: 3.31.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 18200
Notes:

Crossfit WOD: 3.30.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 17056
Notes:

Nutrition - 31 March

Sleep - 10:30 to 6, no alarm

Meal 1 - Meatlovers scramble at Denny's, no toast - sub mixed fruit, 2 hb eggs, 2 sausage parties

Apple

Meal 2 - Wild Pass Salad w/4 oz extra chicken, ice tea

Meal 3 - Irish Nachos (potato chips w/meat, cheese, tomato) Massive steak w/double veggies