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.