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!