Wednesday, January 18, 2012
Whole30 - Day 3
Tuesday, January 17, 2012
Whole30 Day 2
Taking on the Whole30!
- Ground-Knees-Ground Clean, 3 Progressive: 50K, +10#, +20#, +30#, 70K, +10#, +20# Failed
- High Power Snatch, 3 Progressive: 40K, +10#, +20#, +30#
- Front Squat, 3 Progressive: 60K, 80K, 100K, 120K, 130K Failed x2 attempts
Tuesday, August 30, 2011
CFC Nutrition Challenge - Week 3, Tuesday
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
Not available
CFC Nutrition Challenge - Week 3, Monday
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
Not available
CFC Nutrition Challenge - Week 2, Sunday
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.
Not available
CFC Nutrition Challenge - Week 2, Saturday
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
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
None - Completed Isabel on Thursday
Power Output (from cathletics.com) -
Not available
Friday, August 26, 2011
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
Thursday, August 25, 2011
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
Saturday, August 20, 2011
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