8-3-10 Tuesday

Snack: (Pre WOD).

1/4c. blueberries 1.5 tsp. almond butter 1 Pink Lemonade Spark

Breakfast:

2 Paleo blueberry pancakes, 3 oz. chicken sausage. small drizzle of organic maple syrup 3 strawberries. 

Lunch:

3 oz. tuna mixed with spinach 2 Tbsp. avocado and 4 baby tomatoes

Snack:

1 oz. (sample size) of Paleo Women granola.

snacked on trail mix before dinner

Dinner:

5 oz. extra lean ground beef 1.5 oz. tortilla chips (Whole Foods brand-they were really good)  and salsa.

 2 Tbsp. avocado, mixed greens, 3 baby tomatoes

Snack:

1 mini almond flour cookie

WOD:

August Benchmark:

3 Rounds of:

400 m Run

21 Box Jumps (20")

12 OH squats (65#-unbroken)

Time 11:55

Did 15 Pull Ups later

WOD 2:

Swam 1600m freestyle

7-2-10 Monday

Breakfast:

Myoplex Carb Control Protein Drink. 1.5 tsp. almond butter

Lunch:

3 oz. left over grilled pork loin. 6 cherry tomatoes. 1 small peach

Snack:

1 tsp. almond butter handful of Annies All Natural teddy gram-like things??

Dinner:

5 oz. ground bison patty 2 Tbsp. avocado. mixed greens and baby tomatoes

Snack:

1/2 Myoplex Carb Control and 1 mini almond flour cookie

CFE WOD:

6 x 2 min on/ 1 min off.

1 mile warm up.

#1-3 at 6:40 pace

#4-6 at 6:30 pace.

1 mile cool down and walked 1 mile.

Total running distance= 4 miles/ walked 1 mile.

10 pull ups 100 sit ups

8-1-10 Sunday

Snack:

Paleo women granola (1oz sample size)

Breakfast:

2 eggs scrambled with tomato, 1 Tbsp. avocado, 1/2 oz. organic greek feta cheese. 2 slices central market organic bacon

Snack:

ate paleo women granola (1 oz. sample size) while Rick ate popcorn and drank a Pepsi at the movies!!

Dinner:

5.6 oz. grilled pork loin. pan "fried" sweet potatoes. roasted broccoli and squash

Dessert:

1/2 c. almond milk ice cream.

3 mini almond flour cookies

WOD:

Rest Day

7-31-10 Saturday

Snack (Pre WOD):

1.5 tsp. almond butter 8 blueberries

Breakfast/Snack:(was in a hurry to get to the lake. We had to stop at a gas station)

1 beef jerky stick.

trail mix

Lunch:

3 oz. chicken sausage. 5 cherry tomatoes, 1/2 cucumber. 1 oz. organic greek feta cheese

Snack:

paleowomen granola ( 1 oz. sample pack)

Dinner at Manuels.

(2) equal parts tequila, soda, lime juice cocktails.

Shared a girlie drink with Rick and we shared a glass of red wine.

Chips and salsa and ceviche shared by 4 people.

Dinner - grilled chicken breast with some tomato based sauce. sauteed spinach in olive oil

Dessert:

1/2 c. almond milk ice cream and 2 almond flour cookies

WOD:

Ran 3 mile loop at town lake.

Bonita's WOD: only completed 5 rounds (KP wanted to go to the lake so I had to quit early)

5 Rounds:

HSPU (modified by doing negative hand stands)

7 Thrusters (65#)

7 Knees to Elbow

7 Deadlift (95#)

7 Burpees

7 Swings (35#)

7 Pull Ups

Friday 7-30-10

Snack (Pre WOD):

5 walnuts 1/2 c. cantaloupe 1/2 EAS Dark Chocolate Protein Drink

Breakfast (Post WOD):

1 Muscle Milk Light 1 small peach

Lunch:

2 oz. tuna 1 oz. Terra Chips

Snack:

cashews (about 12)

Dinner:

Central Market Cobb salad. lettuce, grape tomato, avocado, olives, organic Greek feta cheese, bacon pieces, Central Market organic vinaigrette

Snack:

Made vegan, gluten free dark chocolate chip cookies.

Ate 3 mini cookies

WOD:

1 hour of gymnastics skill work with a trainer (it was freakin hard and so humbling)

CFE WOD:

800m warm up

Tabata Hill Sprints 12% incline (8x 20 sec on/10 sec off)

Total miles 1.5 miles.

Practiced Double Unders for 10 minutes. Got 17 in a row

Thursday 7-29-10

Snack: (Pre WOD).

1/4c. blueberries 1 tsp. almond butter 1 Spark

Breakfast:

oatmeal cup from Starbucks. added 1/4 c. blueberries and 1.5 tsp. almond butter

Lunch:

1.5 c. chicken tortilla soup (no tortilla pieces and no cheese) but it did have some black beans in it

2 oz. turkey deli meat

1 AdvoCare Snack Bar

Snack:

1 oz. Central Market tortilla chips and some salsa

Dinner:

4 oz. tuna fish made with Central Market Organic brown mustard, 1 boiled egg, 2 pickle slices. 1 avocado mashed and mixed with salsa.

Terra Chips (a butt ton)

Snack:

Annies All Natural (but not even close to Paleo) Bunny crackers

1/2 EAS Dark Chocolate Light Protein Drink

WOD:

30-20-10 Kettlebell Cleans (35lb)

10-20-30 Ring Dips (used red band and then switched to blue band)

Practiced Muscle Up progressions.

WOD 2:

Rode Spinner bike 15 min (6 miles)

Walked 40 min w/Dad to Farmer's Market

Wed 7-28-10

Snack:

1 oz. trail mix (in the car) 1/4 c. blueberries

(Post WOD)

1 Muscle Milk Light 1 small peach 1.5 tsp. almond butter

Lunch:

3 oz. left over extra lean ground beef from last night's dinner. 1 boiled egg 6 sweet potato "chips" 5 cherry tomatoes. 1 Tbsp. guacamole

Snack:

2 oz. turkey deli meat and trail mix that had choc covered cranberries and yogurt almonds in it

Dinner:

3 oz. chicken sausage, 2 oz. left over extra lean ground beef. 1/2 yellow bell pepper

2 strips Central Market Organic bacon

steamed swiss chard and spinach

CFE WOD: 3 x 12 min intervals

800m warm up

each round completed 1.5 miles

cool down -1 mile.

Total miles= 6

Total time= 50 min

Tues 7-27-10

(Pre WOD)

6 almonds .

(Post WOD)

2 boiled eggs, 5 pineapple cubes, 9 grapes, 2 strawberries

Snack:

Trail mix

Breakfast/Lunch:

3 oz. chicken sausage. sauteed spinach, 2 cherry tomatoes, 1/2 c. sweet potatoes. 1 oz. organic greek feta cheese

Snack:

cashews 1/4 c. blueberries

Oh, and the good Lord answered my chocolate craving prayers cause when I went to the grocery store they were having a "chocolate fest" from 3-7pm. So I sampled one square of white chocolate and two squares of some dark chocolate-gram cracker thing

Dinner:

6 oz. extra lean ground beef. organic tomato sauce. sauteed mushroom and yellow bell pepper wrapped in swiss chard leaf. homemade baked sweet potato chips. almond flour "fried" yellow squash. 2 Tbsp. guacamole. 1/2 oz. organic greek feta cheese

WOD #1:

WU:  2 Rounds

15 Squats

15 MB Slams (18#)

15 Push Ups

15 Pull Ups

15 Swings

3x5 Hang Squat Clean

(65/85/95#).

Actual Workout:

Shuttle Run/2 HSC (85#)

Shuttle Run/4 HSC

Shuttle Run/6 HSC

Shuttle Run/8 HSC

Shuttle Run/6 HSC

Shuttle Run/4 HSC

Shuttle Run/2 HSC

Time= 8:05

WOD #2: Swim workout at Hills

800m free

100 IM

100 50 kick/50 free

6 x 50m (25 easy 25 fast)

4 x 100m solid pace (15 sec rest between)

6 x 50m (25 breast/25 free)

Swam 2000m

Monday 7-26-10

Lunch:

Egg White protein powder + H2O. 1 small peach

Snack:

1 small peach. 14 cashews and pumpkin seeds. Muscle Milk Light

Dinner:

5 oz. grilled sirloin steak. sauteed cabbage and spinach w/3 pieces of bacon.

Snack:

6 almonds

WOD:

Ran 3 miles on treadmill-walked 3 miles. rode Spinner bike for 1 hour.

Sunday 7-25-10

Let's just chalk this day up to a loss...no explanations needed and I wish I could tell you it was filled with cupcakes and cookies, and that's why I'm not posting my food intake, but it wasn't....instead it will remain a mystery.  So...until tomorrow....Peace!

Saturday 7-25-10

Snack: (Pre WOD)

2 apple slices, 5 walnuts

Breakfast:

1 Muscle Milk Light. 1 boiled egg. mixed fresh fruit. cashew, pistachio, and almond mix

Lunch/Snack:

3 oz. turkey deli meat, cashews and pistachios

Dinner (wedding): - cheat meal

about 12 oz. frozen margarita, 2 8 oz. Miller Light

1 piece of brisket and barbecued chicken thigh (was dry, only ate half)

1/4 c. potato salad and 1/4c. baked beans.

Tasted the wedding cakes - probably ate 2 pieces of all combined-maybe less. Not really worth it. Did not drink any more alcohol the rest of the night; just water and danced danced danced the night away!

WOD:

Posted on http://www.driventhinking.blogspot.com/ (Endurance Saturday)

Friday 7-23-10

Last day of the 10 day Cleanse - hooray.  Looking forward to starting my MNS kit and ThermoPlus.  I love taking both of these products and have missed them the past 10 days!

Snack:

AdvoCare Fiber drink and Spark. 1.5 tsp almond butter

Breakfast:

Egg White Protein shake w/h2o Cantaloupe. 1/2 apple

Snack:

Trail Mix

Lunch: (not really much of a lunch, didn't have food with me, nor time to eat it)

 1 Lara Bar

Dinner:

Grilled flat iron steak (about 6 oz) spinach salad with Central Market organic bacon pieces, cherry tomatoes, avocado, toasted walnuts, tiny tiny bit of organic greek feta cheese (expensive), Central Market Sun dried tomato vinaigrette

Snack:

1/2 choc chip cookie (Rick made me do it) Not really, but I am very proud of myself for only eating half. And since this was the last day of my cleanse I also had a 6 oz. glass of red wine

WOD:

Rode 10 miles on E-Spinner Bike. 4 Dead hang pull ups. Practiced HSPU

Friday 7-23-10

Snack:

AdvoCare Fiber drink and Spark. 1.5 tsp almond butter

Breakfast: (wanted,craved oatmeal so I ate it, damnit! And it was good and it's still considered Zone)

1/2 c. steel cut oats mixed with strawberries, raspberries, blueberries. 1.5 tsp. almond butter. 1/2 Muscle Milk Light

Lunch:

3 oz. turkey deli 1/2c. squash, cucumbers, tomato, red pepper tossed in Central Market Organic vinaigrette cantaloupe

Dinner:

2 lean turkey patties (8oz). sauteed cabbage (about 2 cups). 1/2 avocado

Snack:

1/2 apple. 1 Tbsp. almond butter

WOD:

Skills: Handstand Wall Walks.

WU-2 Rounds of

15 Med ball slams

15 Russian Swings

15 American Swings

15 Push Ups

30 Double Unders.

3 Rounds-

400m Run

21 Wall ball (14#)

12 Push Press (65#)

Time=13:02

Wed 7-21-10

Snack:

AdvoCare Fiber drink and Spark. 1.5 tsp almond butter

Breakfast:

AdvoCare Meal Replacement Shake

Lunch:

1 oz. leftover turkey meatloaf. 2 oz. turkey deli meat. cabbage and green beans. 2 boiled eggs

Snack:

1/4 Lara Bar. 1 apple. 3 almonds

Dinner:

Ground turkey (5 oz.) with Organic tomato sauce. cucumber,squash, tomato salad tossed with vinaigrette.

Snack:

Cashew butter. 1 c. cantaloupe

CFE WOD:

1 mile warm up

1 mile for time: 6:50

1 mile cool down.

Practiced DU for 10 min.

Practiced HSPU for 10 min.

WOD #2:

21-15-9

GHD Sit Ups

KB Swings (16kg)

Bicep Curls (30#) - I did these because Rick talked shit to me about never working my biceps and I told him "We don't do bicep curls in CrossFit"...so, I did them just to tell him I did!

Tuesday 7-20-10

All day today I thought it was Thursday! What a sad reality that it was only the day after Monday! Ho hum!

Snack: (Post WOD)

1 EAS Light Protein Drink samples at Snap Kitchen.

6 almonds, 2 cashews. some pumpkin seeds

Breakfast/Lunch:

Snap kitchen Paleo breakfast scramble (sscrambled eggs, kale, sweet potato cubes, turkey sausage.) 1 almond flour tortilla

Snack:

1/2 peach. 2 strawberries. 8 cashews

Dinner:

Snap kitchen turkey meatloaf, sweet potato cubes, 6 green beans, squash.

WOD:

4x 500m row/400m run.

5 Rounds:

Hang Clean (75#)

6 lateral box jumps.

Practiced handstand push ups.

10 Pull ups

Monday 6-19-10

Snack:

1/2c. watermelon. 12 cashews.

Breakfast:

1 slice leftover

Lunch:

Paleo pizza. sauteed mushrooms, squash, 3 cherry tomatoes. 1/2 apple.

Snack:

Muscle Milk Light

15 almonds (in the car)

Dinner:

1 slice leftover Paleo pizza, 3.5 oz. extra lean ground beef patty. cucumber, tomato, and vinaigrette salad.

Snack:

watermelon

WOD:

 Rest Day

Sunday 7-18-10

Snack (Pre WOD):

1/2 banana. 1.5 tsp. almond butter

(Post WOD):

1/2 EAS Chocolate shake

Lunch:

pulled chicken, avocado, arugula, vinaigrette. 1/2c. mixed fruit. 1 veggie sausage (from 24 Diner)

Snack:

cashews.

Dinner:

Paleo pizza. with ground turkey, pulled chicken, red peppers, mushrooms, spinach, organic tomato sauce.

Snack:

watermelon, 5 blueberries, 2 strawberries

WOD: (1/2 Navy Seal WOD)

36 Rounds of

400m Run

10 Burpees/Sprawls

3 Pull Ups

3 Dips.

Total Miles=9

Total time after 8 miles 2:29 then did 4 more rounds after about 10 min. rest

Saturday 7-17-10

Breakfast: (crazy, I know)

left over tuna salad from Thursday night. 3 strawberries. 1 boiled egg.

Snack:

1/2 EAS Chocolate shake. cashews

Lunch:

3 oz. turkey. 4 strawberries. 1.5 tsp. almond butter. Terra Chips (crumbs)

Snack:

1/2 almond flour tortilla

Dinner:

Central Market Cobb salad-no cheese. lettuce, tomato, olives, avocado, grilled chicken, roasted mushrooms. Roasted Pecan vinaigrette

Snack:

           trail mix

WOD:

Elliptical 20 min. (Rest Day) 100 sit ups

Friday 7-16-10

Snack:

AdvoCare fiber drink. 1/2 boiled egg (cause it wouldn't peel so ended up throwing half away!)

Breakfast:

AdvoCare Meal Replacement Shake. 1.5 tsp. almond butter. 1/2 peach

Lunch:

3 oz. turkey deli meat. cashews.

Snack:

almond butter. AdvoCare Snack bar (not in the slightest Paleo)

Dinner:

beef and chicken fajita meat. 2 Tbsp. guacamole. salsa. Terra Chips. Sauteed squash, peppers, and onions.

Snack:

1/2 EAS Protein drink.

WOD:

Rode bike 1hr 14 min. (20.6 miles) 16.6 mph pace

7-15-10 Thursday

Snack: (Pre WOD)

Nasty AdvoCare Fiber Drink. 1/2tsp. almond butter.

Snack-(Post WOD):

1 boiled egg. 1.5tsp. almond butter. EAS Light Protein Drink

Lunch:

2 eggs scrambled with 1 c. cauliflower "rice". 12 almonds

Snack:

Trail mix with cashews, pumpkin seeds, dried cranberries (about 3 Tbsp.) 1 slice turkey at HEB to sample what I was going to buy from the deli

Dinner:

tuna salad made with light tuna in water, organic brown mustard, 2 boiled eggs, pimentos, 1/4 apple. baked kale. baked sweet potato fries (tossed in EVOO)

Snack:

1/2 EAS Protein drink. 4 cashews. 1/2 peach

CFE WOD:

3x (200/400/600m) all at 6:30 pace.

800m warm up-.75 mile cool down.

Total distance=3 miles.

WOD 2:

4 Rounds of:

20 Sit Ups

5 Pull Ups.

5x5 Front Squats 45/65/75/85/95#

7-14-10 Wednesday

Snack:

Cashews (in the car) about 12 AdvoCare Fiber drink.

Breakfast:

30 Min.later AdvoCare Meal Replacement Shake 1.5 tsp. almond butter. 1/2c grapes

Lunch:

2 oz. turkey deli meat. avocado kale salad 1 c. cashews (about 10).

Snack:

1/2 c. grapes. 1 oz. turkey deli meat.

snack on way home: 1 apple. 1.5tsp. almond butter

Dinner:

5.6 oz. almond crusted chicken. 2c. cauliflower "rice"

WOD:

Worked out with Brooke during bootcamp. Treadmill work 6x1 min on/1 min off

Tuesday 6-13-10

Breakfast:

3/4 c. steel cut oatmeal. 1 c. mixed berries. 1.5 Tbsp. almond butter. soy milk in my coffee

Snack:

1/2 almond flour tortilla. 1 chicken hot dog.

Lunch/Snack:

1 tsp. almond butter cashews. watermelon and cantaloupe.

Snack:

4 oz. tuna

Dinner:

5.5 oz. almond crusted chicken breast. 1 c. avocado kale salad. 1.5c. cauliflower rice.

Snack:

1.5 vegan choc chip cookies

WOD:

2 Rounds of "Cindy". 400m-3 Rounds of: 21 Deadlift (95#) 15 Sit Ups. 400m Run.

WOD 2:

50 Sit Ups 40 Shoulder Press w/6lb. med ball 30 Squats 20 Sprawls 10 Push Ups back up ladder.

Pool WOD:

800m free 100m kick 100m odd 3x200 MTI (3:25-3:30) 100 easy Total Distance= 1700m

Monday 7-12-10

Snack:

1 slice Paleo almond flax bread

Breakfast:

1 AdvoCare shake. 1/4c. blueberries. 1 Tbsp. almond butter

Lunch:

baby carrots. 2 organic chicken hot dog. 1/2c. grapes.

Dinner:

2 eggs scrambled. 3.5 oz chicken sausage, cherry tomatoes and avocado. 1 slice of Paleo flax bread.

Snack:

Cashews.

CFE WOD:

800m warm up.

8x 30:20 with 12% incline at 7:25-7:30per/mile pace.

1.5 mile cool down.

Total distance 3.5 miles.

total time 30 min.

CFE WOD on bike at 12 resistance. Total miles=2

Saturday and Sunday 6-10 thru 6-11

Snack: (Pre WOD)

1 Paleo muffin 

Breakfast:

1 AdvoCare protein shake with 1 Tbsp. almond butter

Snack:

1 apple Trail Mix

Lunch:

3 oz. organic chicken "hot dog". 1 oz. Sun Chips.

Dinner:

Shared appetizer with Rick at Iron Cactus. 1 Skinny Rita.

Went to a party and had many more drinks, snacked on a few chips and ate a cookie and a rice crispy treat

WOD:

Ran 50 minutes. First 25 min easy, last 25 min hard, solid pace.

SUNDAY 6-11-10 (Eeek!)

Breakfast:

(lay off me, that's all there was to eat)

1.5 Cookies left over from the party

Lunch:

Torchy's Tacos - shared chips and salsa with Rick. scrambled eggs with poblano peppers, beef brisket, salsa, avocado, tiny bit of shredded cheese that I couldn't pick off (NO TORTILLAS).

Snack:

Trail Mix

Dinner:

 3 oz. chicken sausage. sauteed brussel sprouts in Olive Oil. 2 c. salad.

Snack:

1 c. Organic Stonyfarms Frozen yogurt. 2 choc chip vegan cookies.

WOD:

Rest Day

Friday 7-9-10

Breakfast:

1 EAS Protein Drink

Lunch: (was super busy at the club-didn't have time to stop and eat)

1 apple. 1 tsp. almond butter

Snack:

Terra Chips. 1 Tbsp. roasted red pepper hummus.

Dinner:

chicken, steak, and veggie kabobs marinated in Olive oil and spices. Veggies were squash, red and green bell peppers, sweet potatoes. 1.5 slices of Paleo Almond-Flax bread.

Snack:

1.5 tsp. peanut butter. 1/2 orange

WOD:

Practiced Double Unders.

5 Rounds of:

5 Deadlift (155#)

5 Pull Ups.

5 Hand Stand holds.

5 Deadlift (185#).

Kettlebell work for 10 min.

Practiced Double Unders again for 10 minutes

Thursday 7-8-10

Snack: (Pre WOD)

1 tsp. almond butter. 1/4c. blueberries 

(Post WOD).

1 Boiled egg. 1 Paleo Muffin.

3hrs later-1 AdvoCare Meal Replacement Shake (24g protein) w/2 tsp. almond butter

Lunch:

3 oz. turkey deli meat. 1/2c. left over sauteed veggies.

Snack:

1 oz. Terra Chips.

Dinner:

6 oz. baked tilapia. 2c. sauteed veggies (sauteed in EVOO). 2 Tbsp. avocado.

Snack:

1 Tbsp. peanut butter

WOD:

"Tom Green" - 1-10 SDLHP & 10-1 Thrusters (65#).

Time 10:48.

WOD: #2

CFE WOD: 800m warm up.

45 sec on/45 off

1:30 on/1:30 off/

3:00 on/2 off

6min on/2 off

3 min on/ 2 off

1:30 on/1:30 off

45 sec on/45sec off.

800m cool down.

Total distance= 4 miles.

Total time= 30 min.

Wednesday 6-7-10

Snack (in the car)

1 almond flour tortilla

Breakfast:

1 EAS Protein Drink (17g protein). 1 boiled egg. pistachios. 6 cashews.

Lunch:

3 oz. pork, 1/4c. roasted veggies

Snack:

1 c. mixed fruit. 1/4 Clif Bar.

Dinner:

7 oz. ground extra lean beef. sauteed cabbage, squash, broccoli. 2 Tbsp. avocado. 1 almond flour tortilla. 5 blue corn tortilla chips.

WOD:

1 Mile Run.

10 Pull Ups

20 Toes to Bar

800m Run

10 Hang Clean (75#)

20 Sit Ups

800m Run

10 Dips

20 In and Outs on Paralletes

Tues 7-6-10

Snack:

1 almond flour tortilla with little bit of drizzled honey

Breakfast:

Vanilla AdvoCare Meal Replacement Shake. 3 small strawberries. 1 tsp. almond butter

Lunch:

3oz. turkey sausage. 1/2c.cooked veggies.1 Tbsp. avocado. about 10 Sun Chips (Rick bought them and they were in the cabinet right at eye level...since then, they have been moved out of sight!)

Snack:

pistachios. 1c. of watermelon and cantaloupe.

snacked on cashews while making dinner (about 10)

Dinner:

5 oz. pork broiled in red wine and dusted with almond flour. roasted peppers, carrots, broccoli, squash

WOD:

5x5 Floor Press 45#/55#/65#/75#/105#.

"Linda S."

3 Rounds of:

150m Overhead lunge with 25#

250 m Row.

Time= 11:04.

WOD 2:

Swam 1200m

Oh Dear...What a Weekend

So, I am aware that I have a lot of catching up to do.  I wonder if my friend, Jessica over at "You are What You Eat" will update her blog with our binge-fest of a weekend. We both had company in town and went out to eat for our meals more frequently than normal. I tried to recall most everything I ate over the weekend. Enjoy reviewing my fas-ass-ness!

Friday 6-2-10

Snack: mixed fruit, 8 cashews

Breakfast:1 EAS Light Protein drink, 4 strawberries. 2 tsp. almond butter

Lunch: 1 slice left over Paleo pizza. sauteed veggies. 1 apple.

Dinner: Cobb Salad from Central Market (feta instead of blue cheese) balsamic dressing

Snack: Rick surprised Hannah, Amanda, and I with cookies from Tiff's treats; so we shared a few cookies.

WOD: Rest Day!!

Saturday 6-3-10

(Pre WOD) Half banana with almond butter. 1 boiled egg

WOD:

"Murph Day" at CrossFit Austin.

1 Mile Run (6:40)

100 Pull Ups

 200 Push Ups

300 Squats

 1 Mile Run

 (broken up in 20 Rounds of "Cindy" -5 Pull ups, 10 Push Ups, 15 Squats)

Time= 49:something.

Snack:1/2 almond flour tortilla, snacked on fruit until we went to lunch

Lunch: 24 Diner

 Veggie Fritatta, 1 veggie sausage, 2 Mimosas, 1 piece of bacon

Snack:

 we all shared bulk chocolates from Whole Foods, oh and we had an AWESOME ice cream cake sample while we were there!

Dinner:  Maudies

 chips and salsa. 2 skinny ritas. Maidas salad with combo beef and chicken fajita. No cheese. used salsa as dressing

Went out downtown: 1 vodka with soda and lime. The girls and I ate M&Ms when we got home

Sunday 6-4-10

Breakfast:

Central Market: 1/2 serving of oatmeal with fruit and peanut butter mixed in. had a few samples in the store

Snack/Lunch:

Watermelon, Terra Chips, mixed nuts.

Dinner: 4th of July party

 2 frozen 8oz margaritas. chips and salsa and guac and a bit of queso. chicken and beef fajita meat. 1/2 flour tortilla. 1 tamale.

shared a cupcake with Hannah and later we got frozen yogurt from YummyYo.

Do I really need to include all the toppings!?

WOD:

We all walked around TownLake-the 3 Mile loop

Monday 6-5-10

Snack/Breakfast:

Watermelon 1 boiled egg,

Lunch: went to Black Sheep for my brother's birthday

 Turkey burger-NO BUN. sweet potato fries. Dad, Rick, and I shared fried jalapenos with Ranch dressing had bites of Chris Bday cake assortment.

Dinner:

1 oz. turkey sausage. chips and salsa. watermelon. pistachios.

 Random dinner-wasn't hungry for a full meal and couldn't decide what to eat

WOD:

Jogged 23 minutes around the neighborhood and 50 sit ups

 mowed the lawn (took 40 min)

Thursday 7-1-10

Snack (Pre WOD):
1 tsp. almond butter, 1/4c. grapes

Snack: (Post WOD): Myoplex Light

Breakfast:
 2 eggs scrambled with 3 oz. turkey sausage. kale chips and pistachios.

Snack/Lunch:
date pieces. kale chips. 1/4c. grapes 6 cashews. about 10 dark chocolate covered cranberries (They were on sale at Sprouts and I couldn't help but get some)

Dinner:
2 slices Paleo pizza topped with turkey sausage, left over buffalo chicken thighs.
Mixed green salad with olive oil dressing and a tiny bit of blue cheese crumbles

WOD:
"Norah" 21-18-15-12-9-6-3
Pistols
Box Jumps
Straight Leg Deadlift (45#)
Time 14:10

For the record, this workout looks a hell of a lot easier than it is! My legs are extremely sore!!

Wed 6-30-10

Breakfast: (in the car)
1/2c. grapes. 1.5 tsp almond butter

Snack:
1.5 tsp. almond butter

Lunch:
 2 oz. leftover buffalo chicken thighs. 1/2c. steamed cabbage. 1/4c. roasted beets. pistachios (about 14)

Snack:
EAS protein drink

Dinner:
4 oz. beef (85/15) with a few blue cheese crumbles. steamed cabbage. 1/c. avocado kale salad.

CFE WOD:
800m Warm Up
2x800m repeats for time.
800m cool down.

WOD #2:
5 Rounds of:
45 sec of Push Jerk (65#)
45 sec of Lunges (65#)
 30 sec rest

Tuesday 6-29-10

(Pre WOD)

Advocare Muscle Fuel

(Post WOD)

Myoplex Light-Low Carb 1 Boiled egg.

Snack:

2 Tsp. cashew butter. Sample at Whole Foods (scrambled egg wrapped in some kind of bread). about 5 tiny date pieces

Breakfast/Brunch:

1 boiled egg. 1/4c. kale avocado salad. 1/2 medium-sized roasted beet

Snack:

pistachios (about 15 shelled). 1/4 c. grapes. 4 yogurt pretzels (ugh!)

Dinner:

Made "Buffalo" Chicken thighs from www.paleoplan.com. steamed cabbage, squash, and broccoli. Drizzled olive oil in the pan. (sauce for the thighs included cashew and almond butter)

WOD:

400m Run-15 Burpees-20 Mtn. Climbers.

"Angie"  - supposed to be 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squats

3 Rounds of

25 Pull Ups

25 Push Ups

25 Sit Ups

25 Squats. Didn't finish in the 20 min cut off

Monday 6-28-10

Snack: (in the car-on the way to Fred)

strawberries, cantaloupe, pineapple. 6 almonds

Breakfast: (Post WOD)

Advocare Shake w/3 strawberries, 1/4 c. blueberries. 6 pistachios.

Lunch/Snack:

1 boiled egg. Walnuts. 9 almonds.

Dinner:

Cobb Salad! I love getting the Cobb Salad to-go because then I can disassemble it and weigh out the ounces.  Sounds crazy, but it works!  .08oz feta cheese. 2 oz. chicken. 1.5 boiled eggs. lettuce, tomato, olives, avocado, olive oil dressing. Oh, and 2 Tbsp. bacon pieces

Rick brought home yogurt and choc covered pretzels; so of course I ate 8 of them!

 CFE WOD:

Warm Up 2 miles.

8x20 sec on 10 off at 12% incline at 8.0mph

1 Mile Cool Down.

Total Miles= 3.6 miles

Saturday 6-26-10 and Sunday 6-27-10

Again, my meals and snacks are random.  For the explanation, click here.

Whatev:

Drank 1 Spark and 2 Slams during the conference.

Breakfast:

(btw, sucked at La Quinta - all they had were carbs!! So, I walked in and walked straight out)

1 boiled egg. 12 almonds. 1 apple

Lunch:

 2c. steamed veggies cooked in coconut oil. 2 oz. turkey. 1/2oz. cheese, 1/2 pita (had to borrow food from someone).

Snack:

 1 Lara Bar. Pistachios.

Dinner:

(ate at Chili's and realized they salt their food WAY too much)

shared chips and salsa w/ mom  8oz. sirloin-med rare. house salad-dipped fork in ranch. steamed broccoli

Snack:

Had about 1 c. dry cereal (we were up late and I was hungry after dinner)

WOD: (if you can call it that)

Ran 1 Mile. walked 1/2 mile. Felt pretty tired this day-guess it was my kick ass workout from Friday :)

6-27-10: (random cause we were in the car for 5+ hours!)

Breakfast:

1 apple. 1.5 Tbsp. almond butter. 1 Grande Americano with a tiny bit of steamed soy (I needed protein somewhere!)

Lunch:

 2 oz. beef jerky (from gas station)

Snack: (in car)

Baked Chex mix (awful, I know but I really wanted something like that while I was driving)

Snack: (at home)

carrots dipped in no bean hummus from Snap kitchen

Dinner:

turkey burger pattie. lettuce. tomato. sweet potato fries (prob about 15) 1/4 avocado (sliced) Gyure cheese. 2 bacon strips.

Dessert: (notice - the 1st one ALL weekend-go me!)

shared a cookie with Rick and I was sad it was only half! 3 strawberries. 3 pineapple slices

Lot's of Catching Up to Do

I am very aware that I have lots of catching up to do on my blog.  Sorry to my ONE follower (Jessi-pants) to disappoint you.  Here's my log from the weekend for your viewing pleasure. For anyone else that may be following; I was at the Advocare Success School the whole weekend in Ft. Worth. I had every intention of packing lean proteins in my mini-cooler to snack on and eat during the sessions, but ran out of time each day to make it to the grocery store..hence...the randomness below:

Friday 6-25-10

Breakfast:2 walnuts, 6 almonds. 10 grapes 1 Muscle Milk Light.

Lunch: 1 c. mixed fruit. 1 Tbsp. almond butter 1 boiled egg. cherry tomatoes. carrots. 2 oz. tuna.

Snack:

pistachios and almonds

Dinner:

(At Mi Cocina in downtown Ft. Worth) 

1 skinny rita. shared chips and salsa with mom. cup of tortilla soup. shared combo fajitas w/mom. 2 Tbsp. guacamole. 1 flour tortilla

WOD #1:

Ran 1 Mile on Treadmill - 7:32.

15 DU

15 Box Jumps

15 KTE

15 Back Extension

15 Wall Ball

15 Kb Swings (35#)

15 Lunges

15 Pull ups

15 Burpees.

Worked on handstand holds 9x and 2 negatives. also worked on DU for 10 minutes.

WOD #2:

3 Rounds "DT"

12 Deadlift (95#)

9 Power Clean (65# then 75#)

Split Jerk (65#-then 75#)

Thursday 6-24-10

(Pre WOD)
2 tsp. almond butter. 10 blueberries.
(Post WOD)
6 Cashews. dried cherries. 9 almonds
1/2 Myoplex Light

Snack:
Other 1/2 of my Myoplex Light. small fruit cup

Breakfast: (Thursday's my real breakfast is usually around 11:30 or so)
1/2c. sweet potatoes. 2 oz. leftover meatloaf. 1 egg scrambled w/1 veggie pattie (pancake).

Snack:
3 almonds, 6 cashews, pineapple chunks.

Lunch:
1.5 vegan choc chip cookies.
(what!!??...I couldn't help it. They were calling my name from the pantry!) And hey, at least I admit it!

Dinner: (date with Ricker)
Torchy's Tacos - no tortillas, but Rick and I did share chips, salsa, and guacamole.
Shredded pork and onions. scrambled eggs with green chili peppers, bacon, carrots. Asked for no cheese and they put it on there anyway. So I had some cheese that I couldn't scrape off.

After dinner: two sweets in one day - so kill me...I'm human!
about 10 choc covered almonds

CF WOD:
3 Rounds: 800m Run/7 Bear Complex. 45#/65#/65#. (Time=16:51)

WOD #2
Bootcamp w/ Karen (1 hour) - Mostly Body Weight Exercises and 10# Med Ball work

Tuesday 6-22-10

Snack: (Pre WOD)
1/4 c. blueberries. 1/2 tsp. sunbutter

(Post WOD).
1 Myoplex Light 3 almonds. 4 pecans

Breakfast:
Paleo Breakfast Scramble from Snap Kitchen: egg whites, kale, ground turkey, 1/2 roasted tomato. 1 Tbsp. avocado

Snack:
9 almonds. 1c. grapes grapes

Snack while dinner was cooking:
pistachios

Dinner:
 1.5 homemade veggie pattie. (spinach, carrots, red and green bell pepper, mushroom, egg, almond flour, sprouts).
roasted beets.
3.2 oz. chicken thigh cooked in EVOO.

WOD #1:
800m Warm Up-25 Burpees.
Partner WOD: teammate: Nick.
3 Rounds: 64 Lunges, 16 Muscle Ups (3 pull ups+3 ring dips=1 Muscle Up). 32 KB Swings (44#).
Got to Round 3, completed 30 Lunges.
18 min. cut off.

WOD #2 Swim at Hills
500m warm up
50 x 100m (50 hard/50 easy).
2x100 IM (fly/back/breast/freestyle)

Monday 6-21-10

Ahhhh...today is a new day!

Snack-Pre WOD:
1 Advocare Spark

Breakfast: (at the club, had no real food)
2 muscle milk light. 1/2 Lara Bar

Lunch:
1 boiled egg. 2 oz. turkey deli meat. 1.5 c. avocado kale salad. 3 cherry tomatoes. 5 sweet potato cubes.

Snack:
1/2 lara bar. 3 almonds. 1 boiled egg.

Dinner:
 Cobb salad from Central Market.
2.5 oz. grilled chicken. 1/2 boiled egg. 1 oz. feta cheese. 1 Tbsp. avocado. 2 Tbsp. bacon pieces.. 4 c. lettuce. 5 cherry tomatoes. 8-10 olives. olive oil dressing

Snack:
 Pistachios and blueberries

CFE WOD: 9x1 min on/ 1 min off.
Warm Up 800m
1st Round - 1-3 @ 9.5 mph.
4-6 @ 9.8 mph
7-9 @ 10mph.
2nd Round only rested 30 sec between - same interval speed as the 1st round
Cool Down 2 miles.
Walked 1 mile. Total time=1 hour.
Total distance=6 miles.

Strength WOD:
25 Swings (35#)
40 Sit Ups
25 Swings
40 Sit Ups.
30 Russian Twist (15#)
20 Squats
30 Russian Twists,
20 Squats.
10 Push Ups,
5 Pull Ups.
10 Push Ups,
5 Pull Ups.

Shoulder Press 8 x45#, 3 x65#, 3 x 75#.
Push Press/Jerk 3x80#, 3x95#

Sunday 6-20-10

So...by the way I ate you would think I thought "Father's Day" meant "Melisa, stuff your face-day"!

Breakfast:
3 eggs scrambled with spinach. 1 Tbsp. avocado. 3 strawberries.
Licked the spoon Mom used to make Peach Cobbler

Lunch:
(Mom cooked) Roast w/ sweet potatoes, carrots, gravy, 1 wheat roll, salad w/ olive oil dressing.

dessert: peach cobbler, 1/2 c. ice cream,

Snack: (after a long carb-induced nap!)
2 cookies

Dinner:
2 oz. turkey deli meat. 1.5 c. salad. left over sweet potatoes.

Dessert #2 - Cause once I start, I can't stop...
Peach cobbler. 1/2 vanilla cupcake

WOD:
Rest Day - but Walked 1 mile

Saturday 6-19-10

I will add this day and Sunday to the label "Fat Ass Day" because after you see what I ate, it will make sense.  This was the Grand Opening day of our fitness center.

Breakfast:
Egg White protein powder and H2O. 4 strawberries

Lunch:
1 beef sausage link. 1 mini beef pattie. 2 cookies. (Grand Opening celebration) 1 vanilla cupcake.

Happy Hour:
Snacked on other people's appetizers at Crossroads.  1 Real Margarita. 1 skinny Rita.

Dinner at Hondo's:
1 Michelob Ultra
1/2 kids burger, curly fries w/ketchup.

Late Night Snack (because this is what happens after you drink alcohol!)
1 chocolate cupcake


WOD:
Ran 1 Mile-Rode 3 Miles on stationary bike
2 x 5 pull ups, 10 push ups, 15 squats.

Worked on Cleans and Squat Cleans - don't really remember what I did.
During the Grand Opening I showed off my "pull up skills" 5 at a time about 5 times. :)

Friday 6-18-10

Snack:
Egg White protein powder and H2O

Breakfast:
It had been more than 6 months since I've had oatmeal!!
1/2 c. oatmeal, 2 Tbsp. egg white protein powder. 5 strawberries. 1.5 tsp. peanut butter, flax seed meal, 2 tsp. almond flour

Snack: (all eaten at different times)
Trail mix.
Terra Chips
1.5 tsp. almond butter

Dinner: (At Mamacitas).
Chips and salsa.
beef and chicken fajitas. sauteed peppers, onions and mushrooms - NO rice and beans. 3 Tbsp. guacamole. 1/2 flour tortilla.

Snack:
Had bites of samples of our Advocare and Anytime Health bars that we are sampling at the Grand Opening while I was cutting them up.


CFE WOD: (all intervals were held at sub 7 minute pace. The 6 min on I ran 7:13 pace)
800m Warm Up.
 4 min on/2 min off,
5 min on/2min off,
6 min on/2 min off,
5 min on/2min off,
4 min on/2 min off.
800m Cool Down
Total time=42ish minutes.

CFE Strength WOD: 6 Rounds:
3 Deadlift set 1-2 185# 3-4 205# 4-6 185#.
6 Box Jumps.
9 Burpees.
Practiced Handstand holds and wall walks.
5 Rounds of 3 Pull Ups.

Thursday 6-17-10

Snack: (pre WOD).
3 almonds, 10 grapes
(post WOD)
6 almonds, boiled egg 

Snack while running errands:
Mixed Nuts from Snap Kitchen

Breakfast/Lunch:
Snap Kitchen Paleo Breakfast: egg whites, turkey sausage, kale, roasted tomato
2 tsp. almond butter.

Dinner:
(snacked on my avocado kale salad while I was making it.)
4 oz. chicken breast. 1 oz. pepper jack cheese. sliced tomatoes. avocado kale salad.
Sauteed squash and zucchini

Snack:
2 tsp. peanut butter (@ my mom's...the bad kind!). 4 strawberries

WOD:
3x3 Front Squats 85# 95# 115#.
50 Ab Mat Sit Ups,
15-12-9 Thrusters (75 then 65#)
Ring Dips
Push Ups.
50 Ab Mat Sit Ups

6-17-10 Wednesday

Snack: (in the car)
8 grapes (the others fell all over the car). 6 almonds. 1 boiled egg

Breakfast:
1/2 apple. 1 boiled egg. 1 tsp. almond butter

Lunch:
2 oz. turkey deli meat. leftover cooked cabbage, carrots, broccoli, peppers 1 Muscle Milk Light. (15gm protein.)

Snack:
 6 almonds, raisins, 6 M&Ms, raisins (8-10)

Dinner:
1 oz. Terra Chips (maybe more) 2-3 Tbsp. guacamole. 5.1 oz. bison. sauteed cabbage, broccoli.

Dessert:
2 Almond Flour cookies

WOD: REST DAY!

Tuesday 6-15-10

Snack: (Pre Workout)
1/2 banana.
Post Workout:
1 tsp. almond butter. 1 boiled egg

Breakfast:
2 eggs scrambled with 1/2 red bell pepper, mixed greens, and 1/2 avocado

Snack/Lunch:
Trail mix. 2 oz. turkey deli. 1 oz. terra chips.

Snack: (Pre Workout)
1/2c. grapes
Snack: (while dinner was cooking)
20 pistachios. 4 cherry tomatoes

Dinner:
5 oz. bison patty. steamed cabbage, broccoli, red bell pepper, carrots. Roasted beets. 1/2 avocado

Snack:
1 Tbsp sunbutter. 10 grapes

CF WOD:
400m Run-500m Row warm up. Speed and agility work.
"Helen"
3 Rounds of:
400m Run
21 Swings (35#KB)
12 Pull Ups 
Cut off time was 11 min. Finished WOD after cut off with 11 swings and 12 Pull Ups.

CFE WOD:
Track Workout: 8x20:10
800m warm up/800m cool down

Monday 6-14-10

Snack (in the car):
6 almonds

Breakfast:
3 Tbsp. protein powder. 3 strawberries. 1/4 banana. 2 tsp. almond butter.

Lunch:
Terra Chips (1oz). steamed swiss chard and kale. 5 baby carrots. 5 cherry tomatoes. 3 oz. turkey deli meat

Snack:
1 oz. turkey deli, 1.5 tsp. almond butter, 2 baby carrots, 3 strawberries

Dinner:
Tortilla soup, garden salad, 1 boiled egg. 2 Tbsp. avocado. drizzle of olive oil dressing.
Pistachios

Snack:
2 Mini almond flour choc chip cookies

WOD:
CFE WOD 12 x 1 min on-30 sec off.
800 m warm up
#1-6 @ 6:20 pace.
#7-12 @ 6:15-6:10 pace.-
1 mile cool down. Total distance 3.5 miles.

WOD #2
5 Rounds of: 5 Pull Ups, 20 In and Out Jumps on Paralletes, 5 Deadlift @ 185#

Sunday 6-13-10

No WOD - Rest Day!

I was still full from the late dinner on Saturday; so I didn't eat breakfast.  After church we went to Costco, I had a few samples there (not many) and then bought some pistachios to eat in the car on the way to lunch because I was starving by then.

Snack:
pistachios. grapes.

Late Lunch (3pm)
3/4 veggie burger from CM. sweet potato fries with organic ketchup

Snack:
pistachios

Dinner:
4 almond flour choc chip MINI cookies.  Got the recipe from Elana's Pantry, modified the agave nectar and used honey instead.

Saturday 6-12-10

Breakfast:
3 Tbsp. protein powder. 1/2 banana. 4 strawberries 1.5 tsp. almond butter

Snack/Lunch:
Beef jerky. Terra Chips. grapes.

Afternoon Part/Early Evening:
3 vodkas and soda. 1 glass of red wine. 4 Fritos chips and salsa. \

Late Dinner at Flemmings...YUM!
1 glass red wine
6 oz. filet. asparagus. carrots. 1/2 side salad with vinaigrette. 1 slice of french bread.
Tasted sides from other people's plates.
1/2 some kind of cake/fudge dessert..it was AMAZING!

WOD:
Run 400m.
30 Power Clean (65#).
20 Pull Ups. 20 Burpees.
30 Back Squat (65#).
400 m Run.
Hand Stand Holds (5).
3 Negative Handstands


Yes, there was cake, and yes, I ate it, and yes I was stuffed until 1 pm on Sunday!!

Friday 6-11-10

Snack: (in the car)
1 Tbsp. protein powder with H2O
1/2 c. grapes.

Breakfast: (made by mom)
1.5 tsp. almond butter 3 eggs scrambled with bacon pieces and yellow squash. 3 strawberries.

Snack:
1/2c. grapes. 1.5 tsp almond butter

Late Lunch:
Trail Mix. Muscle Milk Light Lots and lots of Terra Chips. 1 Tbsp. hummus

Dinner:
Combo fajitas (beef and chicken). with sauteed portabello mushrooms, bell peppers, and onions. More Terra Chips, 3 Tbsp. guacamole. salsa. 1/2 flour tortilla 3 strawberries.

Snack: (insert sad face here)
1 c. cocoa pebbles...damn you box of cereal sitting on the counter at my mom's house - right in front of my face!

WOD:
CFE WOD: 3 x 7 min with 3 min rest.
WU: 800m
1x 7min=.91 miles, 2x 7min=.93 miles. 3x 7min= 1 mile. 800m cool down.
Total time 38 min.
Total distance= almost 4 miles.
3x5 pull ups. 12 dips. med ball abs


No cake, but there was EVIL cereal

Wed - June 9

Snack (on the road):

2 Tbsp. Protein Powder and water. 1 paleo pancake

Breakfast:
2 Boiled eggs. 2 baby plums. 6 almonds

Lunch:
asparagus spears (5). kale salad (1c.). 1 baby plum. 1.5 tsp. almond butter

Snack: (in the car)
1.5 tsp. almond butter

Dinner: (Ricker bought me my favorite - Central Market Cobb salad)
 Cobb salad (perfect Zone meal)- lettuce, tomato, olives (8), bacon pieces, avocado, boiled egg, grilled chicken. Organic olive oil dressing. feta cheese

WOD:
REST DAY - did15 pull ups to work on kip and some abs


No....Cake!

6-8-10

Snack:
1 Paleo pancake. 2Tbsp. choc protein powder and water

Breakfast:
2 scrambled eggs. 1c. avocado kale salad. 1 paleo pancake w/peanut butter...stole from Rick, I couldn't help it!

Lunch:
Avocado kale salad 1/2c. and 1/2 oz. tortilla chips

Snack:
Trail Mix. Pistachios later in the day.

Dinner:
(From Cafe on the Run at HEB)
Almond Crusted Tilapia. Asparagus Spears (8). Sweet potato, sliced thin and baked. squash tossed in Olive Oil

Pre-Bedtime Snack:
(Again, stolen from Ricker.  It's out of the house today, thank God!) 1 tsp. peanut butter

WOD:

Warm Up: 500m Row - 1 min max cals row=14cals. 1 1/2 rounds "Cindy" linked 3 pull ups together!.

Max Squat Day. Ran out of time. 10-45# 6 (broken) 135#. 3-135# 1-155#.

WOD 2: (@ Hills).

 3 x 5 Pull Ups - linked 3 and then 2 each set.

Row 1 min/rest 1 min. Row 1 min/rest 50 sec...all the way to 1 min Row/ rest 10 sec.

Rowed 1000m after that.

Monday 6-7-10

Snack (on my way to Fred):
1/4c. grapes. 6 almonds.

Breakfast - It was rushed..gym was busy
Myoplex Light. 3 almonds. 1 baby plum

Lunch:
1.5c kale salad. 3 oz. turkey deli. 1.5 tsp. almond butter.

Snack:
Lara Bar (cashew cookie)
had 3 almonds on way home from work.

Dinner:
3 oz. chicken sausage. 3 paleo pancakes (new delicious recipe from elana's pantry). blueberries, grapes.

WOD:

800m WU.

6x2 min on/1min off started at 9.0 and increased .1 with each 2 min.

Cooled down with 1 mile.

total time 32 min.

3x15 GHD sit ups.

3x10 Hang Clean 65#.

3 x 10 Muscle Up progressions.

3x10 back extension.

14 dips!

Nope No Cake and Thank Goodness!