Fitness & Food

I realize I've been lackadaisical when it comes to this blog.  Being an airline pilot, finishing a masters degree, and getting married get in the way a little bit.  So I apologize.

Today we did some "Fat Bar" dead lifts.  I loved them.  I wish I would have went to 303# but 283# was were I stopped.  After that we did 4 rounds of 20 overhead walking lunges with 45# and 20 sit ups.  That was a short little metcon that kept the core in tight.

I finished in 7:52

Yesterday and today have been good nutrition days.

Here is yesterday:

9:00AM

1 banana
2 tbsp almond butter
1 cup of coffee

11:00AM

1 banana
1 protein shake

12:30PM

1 apple
2.5 eggs
2 tomatoes
1 pablano pepper
4 oz. salmon
3 tsp olive oil
(this was a super good gourmet hash, ask Loren)

3:00PM

2 oz. low salt ham
1 cup skim milk
10 walnuts

9:00PM

8 oz. turkey
Lots of romaine lettuce
1 tomato
1 cup blueberries
1 cup salsa

11:00PM

1 cup of peanut butter swirl ice cream (whoopsy)

Today:

8:30 AM

1 apple
2 tbsp almond butter
1.5 cups of coffee
2 oz. ground turkey

11:00AM
 
1 banana
1 protein shake

1:00PM

5 oz. chicken
1 apple
2 cups string beans
2 tomatoes (with basil, olive oil, balsamic, salt and pepper)
3 walnuts

Fitness

This one was a good one.

 Over the last month I've gotten myself to the spot where I can sustain intensity with short breaks.  I need to keep working on running and my endurance.  By pushing myself through walls I'll keep making positive changes.

3 times:

500M Row
30 burpees
10 SDHP (115#)

21:36 with RX

I'm Back Food

So I took a month off of blogging.  It's a lot of work to remember everything you ate and write it down.  I think it was good for me.  It kept my nutrition in check.  My nutrition was still good over the last month but there was a strange lack of accountability.  So now I'm back.

9:00 AM
2 spoons of almond butter
1/2 apple

11:00AM
1 28g. protein shake
1 banana

1:00 PM
2 oz. chicken
3 eggs
1 egg white
1 tomato
2 tablespoons of olive oil
1/2 cup water melon

Food

1:00PM

3 shrimp
3 mussels
1/2 cup spouts
2 cups fish soup base
4 almonds

2:30 PM

3 oz. chicken
3 cups tabbouleh salad
1 cup lettuce
4 almonds

Food from 6/5

7:20 AM
5 oz. chicken
15 almonds
2 large apples

11:00AM
1 cup spinach
2 oz. turkey
1/2 apple
6 olives

3:00PM
La Salsa Salad
9 almonds
1 apple
1 fruit cup (2 blocks)

6:30PM
2 oz. Ham
1/2 cup carrots

9:00PM
4 almonds

11:00PM
1 glass scotch
2 glasses red wine
red curry - chicken, (3 blocks chicken)
chicken skewers (2 blocks)

Food from 6/4

5:30:AM
2 oz. turkey
6 almonds
1 apple

10:00AM
1/2 cup milk
3 almonds

2:00PM
La Salsa Salad
1 small banana
1 apple
15 almonds

5:00PM
1/2 cup milk
3 almonds

8:00PM
Nana's Salad
1 apple
15 almonds

Food

8:00AM
1 apple
2 oz. sliced turkey
6 almonds

10:30AM
1 banana
1.5 oz. ground turkey
9 almonds
2 oz. chicken

11:00AM
1 cup milk
9 almonds

1:00 PM
5 oz. chicken
1.5 apples
15 almonds
3 cups broccoli

4:00PM
3 oz. chicken
1/2 apple
9 almonds
(forgot to eat an apple here)

8:30PM
3 oz chicken
1 apple
1 small apricot
3/4 cup broccoli
9 almonds

9:15PM
1 cup milk
3 almonds

Fitness

50(200)-40(160)-30(120)-20(80)-10(40)

Double Unders & Sit-ups.

Time:  19-something...

I did the non RX in the brackets.  So for every one double under, I did 4 times that amount of single jumps.

I was actually okay at jumping rope.  Harpa helped out quite a bit.  It felt good to get into a rhythm and do some of the sets unbroken.  I need to work on taking shorter breaks and pushing myself though walls.  This was a good WOD.  Yesterday's was a gasser.  This one was too but in a way that didn't make me wish I was deal.  Loren and Katie are buying me a fancy Buddy Lee jump rope.  I'm stoked to practice when I get it.

If you don't know who Buddy Lee is.  Now you do:

Food

6:30 AM
1 oz. chicken
1/2 apple
3 almonds

8:00AM
1/2 oz. chicken
1/2 apple
3 almonds

10:00AM
3.5 oz. chicken
1 apple
1 cup strawberries
9 almonds

12:30PM
3 oz. ground turkey
3 eggs
1 cups zuchini
1 cup raw spinach
1 cup tomatoes
1/2 artichoke hearts
1 cup strawberries
1 apple

4:00PM
3 oz. sliced turkey
9 almonds
1 apple
1 cup strawberries

8:45PM
4.5 oz. ground turkey
1 1/2 cups diced tomatoes
1 1/2 cups zucchini
1 tbsp. olive oil
1 small apricot

9:30PM
1 cup milk
3 almonds

Fitness

3X:
21 one-arm kettle bell swings (each arm)
30 jumping lunges
400 M run

I did this in 22:38

I was happy that I made it through this one.   I started the KBSs with 53# and finished with 35#.  My body was tired when I started, now it just feels broken.  I literally was binding up and am struggling up stairs.  The lunges we tough after the KB swings.  I was so dead when I got to the "run" I walked 70% of it each time and wanted to stop walking.  I couldn't catch my breath even when walking on the run and my legs were heavy and on fire the entire time.  Loren has given me some great tips on how to improve my endurance when not at CrossFit.  He is going to be a great resource. 

After the workout I was so light headed I needed 10 minutes before I was ready to drive home.  I think that eating 2 blocks wasn't enough this morning.  I threw up in my mouth multiple times on the drive home.  I don't know why I like this so much.

This is just making me better.  I'm excited to refuel, repair and go to the gym tomorrow.

Also, training with Michelle is awesome.  She is super encouraging.  Every trainer is.  I dig how Kirkland CrossFit doesn't have bush league trainers.  I love knowing that I'm not going to be "trained" by some ass named Dre' who is checking his BlackBerry the entire time in a monogrammed nylon jumpsuit, spitting Copenhagen into an old Mountain Dew bottle while simultaneously drinking some electrolyte mix.

I also like how even though I was dead and literally had visions of passing out I got high-fived by a grip of people when I finished the WOD today, even though I was last.  I don't even mind being last.  I know someday I'll be 54th, then 23rd, and then maybe even first in two years when the affiliate team goes out of town and EVERY other member of the gym goes binge drinking the night before a WOD I like...  Even then, maybe.

A guy I met even helped my find my CrossFit journal.  I feel like in 3 months I'm going to feel guilty about not having people I met at the gym at my wedding.  I also feel like in 3 months I'm going to piss pure jet fuel and do 28 one armed pull ups while simultaneity curing cancer...  On a hover-board. It's amazing the euphoria this shit gives you...

Fitness

12 Minutes, AMRAP (as many rounds as possible):
5 burpees
5 20# medicine ball cleans

We did this in ONAMP exactly 14 days ago!  When I did it that time I got 7 rounds.  This time I got 8 rounds.  It's good to see a little bit of improvement.

Like other WODs, I was winded the entire time.  I just don't have the cardiovascular capacity YET.  I'm going to keep improving it.  The diet and good rest will only help.  I also think doing CrossFit workouts as much as I can will help too.  Losing weight will help too.  I'm excited to get my body to a place where it has more exercise capacity at intensity.

Food

7:30AM
1 banana
2 tbsp. almond butter
2 oz. chicken

10:00AM
1 apple
3 oz. chicken

1:00PM
2 1/2 cups zucchini
5 oz. lean pork tenderloin
1 apple
3 walnuts
1/2 cup watermelon

5:00PM
2 oz. turkey
6 almonds
1 apple

7:30PM
16 oz. drip coffee, black - like my men.

9:00PM
7 oz. ground turkey
1 head of lettuce
8 cashews

10:35PM
7 almonds
1 apple
1 cup strawberries

100 oz. of water

Food

9:00AM
4 oz. chicken breast
15 almonds
3 tablespoons avocado


2:00PM
12 oz. Latte
1/2 cup grapes
1/2 cup honeydew
1/2 cup pineapple
1/2 cup cantelope
1 apple


4:00PM
6 shrimp
lettuce
1/4 cup honeydew
1/4 cup cantelope
1/4 grapes
1 1/2 cups minestrone soup

8:00PM
6 oz. turkey
1 apple
3 tbsp avocado
1 cup broccoli
3/4 cup carrots
1 glass red wine

10:00PM
15 walnuts
3 eggs (1 whole, 2 whites)
1 cup tomatoes
4 artichoke hearts

50 oz. water - pretty lame

Wasn't perfectly "on block today" but I think it wasn't too bad either.  Maybe someone can weigh in here.

Food

11:30AM
 4 eggs
2 oz. ham
2 cups milk
2 cups of fruit - grapes, cantaloupe, honeydew
12 oz. black coffee

For sure feeling full after this one.  Probably too full.  I may have just learned when ordering off a menu I should be specific with what I want instead of trying to make the available choices fit my meal plan.  I thought I was going to have a "five block" breakfast when I ordered it.  It ended up being 6 & 4.  I'll just even it out later with fruit and nuts.

3:00PM
1 apple
9 almonds

7:00PM
1 cup of milk
5 almonds

8:00PM
1 apple
12 almonds

"Nana's" Salad
Romaine
1 canned pear
~ 5 oz. chicken
a few dried cranberries and walnuts


~ 70-100 oz. water


Not a ton of blocks but I wasn't very active today.  

Food

11:00 AM
"Chicken Sandwich, no bun"
5 oz. chicken breast
2 cups iceburg lettuce
1/2 cup tomato
1/8 onion

"Fruit Cup"
1 cup watermelon
1 cup grapes
1 cup honeydew

12:40PM
2 cups milk
9 almonds

3:00PM
12 almonds

6:00PM
5 oz. Turkey Burger (no bun)
4 tbsp. pineapple salsa
1 tomato
lots of iceberg lettuce

9:00PM
6 oz. chicken
1 egg
lots of iceberg lettuce
1/2 cup pineapple
3/4 cup grapes
1 cup strawberries
1/2 cup of honeydew
1/2 cup blueberries

~100 oz. water

It feels good to be "nourished" after feeling so hungry yesterday.  I don't think I overate.

Fitness

Wanted to work out a little today at the hotel.  I decided I'm pretty much done using elliptical trainers, so I ran instead.

2x:
10 walking lunges
10 push-ups
10 sit ups

1.5 mile run

I ran it in 18 minutes...  Not very fast but it's what I can do right now.

Food

5:30AM
2 oz. Turkey
6 almonds
1 apple

12:00PM
1/2 cup milk
3 almonds

2:00PM
"La Salsa" Salad:
Lots of romaine
~ 5 oz. chicken
2 tbsp avacado
2 cups of tomatoes

1 apple
1 small banana
9 almonds

7:00PM
"Nana's" Salad
Romaine
1 canned pear
~ 5 oz. chicken
a few dried cranberries and walnuts

1 apple

8:30PM
20 almonds
1/2 apple

~ 80 oz. of water

It's hard to eat what I want to eat and be traveling.  I feel like I could have another 3 block meal before I go to bed here but there isn't anything by our hotel except for a hot dog place and that isn't really the "lean" meat I'm looking for.  As a result, I just had a handful of almonds and an apple and I'm going to try to go to sleep.

My feeling is that it is going to be harder to find good protein blocks on the road more than anything.  Fruit seems to be readily available and I can bring nuts with me pretty much anywhere.  Maybe I should try to get some canned chicken breast and canned tuna.  I've always been against canned tuna, but how bad can it be?  I would much rather be eating "Free range uncaged organic chicken that believed in God before it died" but work is work.  I'll look for good sources of protein I can pack.

Fitness

Running Fran:

400M Run
21 thrusters (45#)
21 pull-ups (jumping)

400M Run
15 thrusters
15 pull-ups

400M Run
9 thrusters
9 pull-ups

I did it in 15:10.  Like Helen, I walked a good portion of Fran.  I just felt so gassed the entire time.  I can tell my recovery is picking up.  The diet is starting to feel better.  I'm feeling positive.

Food

7:30AM
1 tsp almond butter
1 banana
2 oz. chicken

10:30AM
1 apple
3 oz. turkey
9 almonds

12:00PM
Birthday Lunch:
5 heads of baby broccoli
1 piece of an eel roll
Assorted raw fish (w/o rice) - 10-12 oz. total: Salmon, tuna, octopus, mackerel
4 tbsp avocado
1 small piece of red velvet birthday cake and frosting

- Happy that I stayed in control with the cake.  Was able to stay away from the rice at the japanese restaurant.  A little out of "zone" but still almost 100% paleo and good food.

4:00PM
1 oz. turkey
3 almonds
1/2 cup watermelon

9:00PM
3 eggs
2 oz. chicken
2 tbsp. mango salsa
1.5 tsp olive oil
2 almonds
1 apple
2 cups strawberries

~ 100 oz. water

Food

10:00AM
3 eggs
1 egg white
1 banana
1 cup milk
2 tbsp mango salsa
1.5 tsp olive oil

11:30AM
3 oz. chicken breast (jerk seasoned!!!)
1 apple
11 almonds
12 oz. green tea, black
first glass of water all day - 'tisk 'tisk

12:30PM
2 oz. chicken breast
1 apple
3 almonds

5:00PM
"Block in a bag"
1/2 apple
1 oz. cheese
3 almonds

9:00PM
Chicken Tomato Soup
5 oz. chicken
3 cups tomato soup base
assorted vegetables
4 cups lettuce

11:00PM
15 almonds
1 oz. chicken
1/2 cup watermelon

120 + oz. water

Food

7:30AM

15 almonds
1.5 cups apple juice

10:30 AM

2 eggs
1 cup tomatoes
3 oz. feta cheese
1 oz. chicken
3 almonds

12:30 PM
2 cups milk
15 almonds
2 oz. chicken breast
2 apples
1 oz. cheese

5:00PM
"Block-in-a-bag"
1/2 apple
1 oz. cheese
3 almonds

10:30PM
Michele's Salad
~ 5 oz. chicken
~ 5 tablespoons avocado
~ 1 cup of green beans
~ 1 head of lettuce

Water: 150+ oz

Fitness

"Helen"

      3 rounds of:

• 400M run
• 21 kettle bell swings (35 pounds)
• 12 pull ups (I did jumping pull ups)

I did it in 14:26

I've discovered that running is a weakness for me.  The 400M run just gassed me every time, on rounds two and three I walked 50% and 75% of the run respectively.  I'm going to work on running.  I know my lung/work capacity will improve the more I do.

I love KB swings.  They kick my ass but I didn't want to stop doing them.