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#