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

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

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

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.

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!