No more macaroni & cheese with Mashed potatoes for dinner!

Real Pushups..what?

2009-08-25T21:35:00.000-07:00

Mini metcon:
4x:
- 10 26 lb KB swings
- 10 push ups (actually did several regular pushups-not too deep yet but in due time...)
- 10 box jumps 12" box
- 10 sit ups
finished 9:03

I hate Karen

2009-08-20T19:45:00.000-07:00

150 wall balls for time-what a tough one
finished, surprisingly 12:47

I'm back!

2009-08-19T20:37:00.000-07:00

So after a gimpy foot problem, I have finally made my way back to the gym...oh what a long hard road it is going to be, hopefully nothing too much like when I first started or I may seriously off myself =)

Dead Lift:
- got up to 135 lbs, form stayed strong

Mini Metcon:
4/4 push ups/sit ups tabata style
1st round 15/13
2nd round 13/12
3rd round 12/11
4th round 11/11

this seemed way harder than what I remember-I was finally starting to make progress with my push ups but this time I couldn't go down very far at all and felt really tired really fast so hopefully with time I will get back to where I once was....

Dirty Thirty

2009-07-29T15:29:00.001-07:00

I of course did a modified version of the Dirty Thirty due to my bunk foot:

30 reps of each:
- step ups
- body rows
- air squats
- kb swings (20 lbs)
- knees to elbows
- push press
- good mornings
- wall balls
- push ups
- sit ups

finished 21:37

rowing intervals

2009-07-28T17:57:00.000-07:00

Foot is still messed up so have to limit what I do-dr's appt on thurs =(

Row:
3 min on, 3 min rest
2 min on, 2 min rest
1 min on, 1 min rest
repeat

then 1 min row/rest, 2 min row/rest, 3 min row/rest, 1 min row/rest
rowed 4000 total meters

Lockdown Day 3

2009-07-08T14:44:00.000-07:00

Breakfast:
- 3 pieces turkey bacon
- strawberries (1c)

Lunch:
- 1 egg/2 egg whites
- 1 piece string cheese
- 1/2 c diced tomatoes
- 2pieces lean ham
- mushrooms

snack:
- skinny latte tall
- string cheese
- 1 c applesauce
- crystal lite

Baseline

2009-07-07T17:07:00.000-07:00

Lockdown Day 2
Breakfast:
- 3 pieces turkey bacon
- 2 c strawberries
- 1/4 c walnuts

Lunch:
- 90% lean burger w/reduced sugar ketchup
- 1 piece string cheese
- 1 dill pickle

Snack:
- 2 clementines
- 7-8 cashews
- 1/4 c raisins

Workout:
Baseline (500M row, 40 air squats, 30 situps, 20 push ups, 10 pull ups)
finished 6:13

- deadlift, 45x10x5, 65x5x3, 85x5x3, 105x5x4x3x2x1
- do not remember what my baseline was from before, but either way I felt very slow and pooped since I haven't been hitting it hard in a while, and since my diet has been sucking unt the last few days so I have a bit of a rd ahead of me but the lockdown is gonna help a lot

dinner:
- grilled SW chic salad from McDonald's without the fritos on top

Let's try this again...

2009-07-06T08:19:00.000-07:00

So, we are FINALLY getting back to our lockdown! I attempted to restart this multiple times with very short lived success due to lots of fun wknds, holiday, etc so we are just now getting around to fully getting back to it. And, to make things even more challenging, I haven't been at Xfit in almost 2 wks so yikes! Some of it has been a busy schedule, some of it my usual procrastination, and the fact that I did not have a vehicle to drive last wk also made it pretty tough to get to the gym-so now I am out of excuses, and back to to the grind!

Mid-morning:
- 2 pieces string cheese
- grapes
- cashews (5)
- water

Lunch:
- turkey bacon (3 pieces)
- 1 c apple sauce

afternoon snack:
- 6 cashews
- grapes
- water

workout:
OH press, 60 lb
mini mc
3 rounds for time
500M/350/200M row
20/15/10 box jumps
finished 953-very hard since I haven't been in for almost 2 wks-kicked my butt!

dinner
- 90% lean burger patty
- 1 piece string cheese
- 1 dill pickle
- tom/mozz salad-not much

snack
- stawberries (2c)
- 1/8 c walnuts

Split jerk

2009-06-18T20:03:00.000-07:00

Practiced Split jerk today
got up to 65 lbs, but then went back down to 45 lb bar so I could practice form better-need to work on planting feet more quickly and not just jumping up in air, need to focus on speed and getting down lower when I split-kept trying to press the weight overhead but felt like I got a better grasp towards the end of it

Anti-Herb...uggghh

2009-06-17T20:02:00.000-07:00

3 rounds for time
10 burpees
20 box jumps
30 pull ups (jumping of course)
40 air squats
125 M row

finished 25:33
this was one of the toughest workouts I have ever done yet, but definitely the toughest lately

Back Squat

2009-06-16T17:20:00.000-07:00

Back squat
15lbx10
45lbx10
45x5
45x5
45x3
55x3-2-1
55x3-2-1
55x3-2-1

Tabata push ups 12
"" rowing 5 cal

Elizabeth

2009-06-15T17:17:00.000-07:00

For time:
21-15-9 power cleans
did 45 lbs I think will have to check with Herb
30-30-9 bench dips
finished in 12ish min will have to check with Herb

Yay Burpees...100 times!

2009-06-12T22:38:00.000-07:00

100 burpees for time...yikes this was a tough one! I finished 13:49 or 59 can't remember

this sucked, but I actually did pretty close to a real burpee and I finished so what up?!

Lynne

2009-06-11T14:53:00.000-07:00

45 lb BP
13, 13, 12, 11 , 11

pull ups 10, 13, 12, 11, 11

Front Squat-elbows up!

2009-06-10T19:51:00.000-07:00

ran 400 M warm up

Practiced front squat, maxed out at 75 lbs-finally learned the concept behind the mental push-what an aha moment!

Another Monday

2009-06-01T10:17:00.000-07:00

Breakfast:
- nonfat sugar free vanilla latte from McD's

Lunch:
- chicken breast
- broc w/Fat Free cheese

Back in the saddle

2009-05-27T07:30:00.000-07:00

Breakfast:
- 3 pieces turkey bacon
- 1 c apple sauce
- cashews
- water

Lunch
- LF cottage cheese
- broccoli w/LF cheese sauce
- sunflower seeds

Snack:
- LF cottage cheese
- few bites of applesauce
- water

Workout:
- DL, 135 lbs-could have maxed out at more but was just practicing today
1/2 tabata of squats and rowing-13 squats, 5 cal row

Dinner:
- strip steak
- mushrooms
- water

Mini Murph

2009-05-25T12:00:00.000-07:00

So I definitely could not do an entire Murph but I attempted a partial one

500 M row

5 pull ups
10 push ups 5 rounds of this
15 squats

500 M row, finished in 13 min exactly

could have done another set probably if I hadn't done 110 pushups the day before my arms and chest were shot

did do another 1000 M on the rower though, in a little under 5min

Rowing Ladder

2009-05-24T10:00:00.000-07:00

A bit harder than it sounds the rowing ladder is kind of a sneaky one, like everything else with Xfit of course!

1 min, 10 meters
2 min, 20 meters
etc...

got all the way up to 20 min/200 min-probably could have squeaked out one more round but I was dead

before the rowing ladder I did the pushup ladder, got to 10 and then came back down so 110 pushups not too shabby

my first 1/2 mile!

2009-05-23T07:28:00.000-07:00

Because I had to work and thus could not do Crossfit today, I opted for a run instead

I ran 800 M repeats, and this is the first time in my entire life that I actually ran a half mile without stopping! I tried to do it again and almost made it through another round but was feeling really crappy so had to stop for like 20 sec-but I also went much faster on the 2nd one so still ran 1 mile and am happy about it!

Sticking with what works

2009-05-12T20:19:00.000-07:00

After venturing out and experimenting a bit w other eating plans such as weight watchers and the zone, I am back to doing something similar to the lockdown because it has been more effective and simple to follow than anything else I have done-as I started to add whole grains back in more and starchy food choices, I have noticed that I feel tired a lot again and I stopped really losing anymore weight. And, I have been feeling very pooped the last few times at m6y workouts so I am going to go with what worked best, except I will allow myself to have dairy because I am a firm believer that cheese does really make everything better and if it will help me choke down some extra veggies I am all for some LF cheese and dairy. I will also allow myself to have some cheats here and there but I am gonna see if I can go a full 2 weeks without cheating at first to get back on track.

Breakfast:
- chicken breast
- an orange
- sunflower seeds
- 32 oz water

mid morning
- strawberries & blueberries

Lunch:
- chicken breast, 4 oz
- broccoli with LF cheese sauce, 2 c
- sunflower seeds

snack:
- string cheese, LF
- grapes
- 5 cashews

workout:
- front squat 15x10, 45x5x2, 55x4x4 (I think will have to confirm)
- mini metcon, 3 rounds 10 26 lb KB swings and 10 pushups 2min finish

dinner:
- chicken breast
- broccoli w/LF cheese sauce, 2 c
- cashews

- string cheese
- frozen cherries

Run, Forest!

2009-05-11T20:47:00.000-07:00

So I am attempting to train for a 5K either in August or Sept, in concert with my Xfit-I am hoping both efforts will benefit each in their own way, and of course I am trying to watch what I eat

Running:
3 min jog, 1 min walk 2x
3 min jog, 1.5 min walk 1x
3 min jog, 2 m walk
3 min jog

had to increase my rest time after a few segments because I got really tired and had a terrible cramp-need to stretch better next time
still was happy I finished

Xfit workout:
for time 5 rounds:
- 250M row
- 5 box jumps (12")
- 5 burpees
11:37 finish
my legs were pretty tired from running earlier today, so I was a little slower than usual and almost totally bit it on my 1st box jump but oh well!

Lockdown time...AGAIN

2009-05-04T05:46:00.000-07:00

So Josh & I are embarking on yet another 30 day lockdown to get things going again, except we are allowing dairy in moderation with this one.

Breakfast:
- 3 oz chicken breast
- 1 orange
- 7 cashews
- 32 oz water

Tabata

2009-05-02T17:43:00.000-07:00

Haven't been to the gym as much this week and Tabata was a killer

push ups-8
situps-10
pull ups-7 (should have done like 10 but held back bc I suck at pull ups)
squats-11
row-4 cal (did get 5 cal several times though!)

total=40

I was totally fried after this workout!

I hate Cigs

2009-04-30T20:40:00.000-07:00

So I thought it would be a good idea not only to smoke cigarettes but also to share the fact that I did with Herb...as a punishment, I got to run and remind myself just how bad smoking really is =(

3 rounds
400 M run
20 push ups
20 kb swings
finished 13:28-I normally suck at running anyway but this was a bit worse than usual-i wonder why!?

No Energy today!

2009-04-13T13:00:00.001-07:00

Well after a weekend of crappy food and not much exercise, I am feeling it today for sure-woke up with terrible headache and have been tired all day!

Breakfast:
- had 4 pieces of lean canadian bacon/ham (60cal for 4 pieces)
- 3 pieces of deli turkey
- carrots w/ maybe .5 tbsp of LF ranch (really random breakfast)
- 32 oz water

Lunch:
- small salad w/1 tbsp LF homemade ranch
- homemade tuna casserole
- 32 oz water
Snack:
- ate the rest of my tuna casserole that I didn't finish from lunch

Easter

2009-04-12T12:58:00.000-07:00

No workouts, nothing but unhealthy food so nothing worth reporting here-carb and fat load, to say the least, although I still couldn't eat anywhere near what I used to be able to yuck!

getting better at running..oh snap!

2009-04-11T20:52:00.000-07:00

Breakfast:
- half of an omelette with 2% mozzarella, mushroom and diced ham
- 1 english muffin

Workout:
- ran with Josh, approx 1.5 miles total-1.5 min on, 1 min walk x4 then at the end did 2min run-went much faster, form is improving a lot per Josh and I wasn't nearly as winded as I have been in the past-started slow though since I haven't done a whole lot of running.

Lunch:
- smart ones pasta primavera meal

Snack:got hungry later, had a small scoop of mint choc chip ice cream-didn't eat it all though

Dinner:
- went to one of my FAVORITE restaurants back home, had chicken kiev w/rice-not good for you at all but hey how often do I get to cut loose and eat whatever I want-plus I have been working really hard-I wasn't able to finish it anyway, and my stomach hurt terribly afterwards
- also had one glass of red wine with dinner

A wknd at home

2009-04-10T20:05:00.000-07:00

Going home for the weekend so won't be doing crossfit until Monday
Breakfast:
- zone bar
- 8 oz 1% milk

early lunch:
- 3/4 of a can of progresso light beef pot roast soup
- 1 banana

later afternoon:
- 1 McD's cheeseburger
- small fry

Dinner:
- Mom's spaghetti
- 2 breadsticks
- few pieces of black licorice

10 rounds of hell

2009-04-09T23:57:00.000-07:00

Breakfast:
- zone perfect choc coconut bar
- 32 oz water

Lunch
- salad with one tbsp homemade LF ranch
- tuna casserole
- 1 hershey's kiss

Snack:
- small salad w/1tbsp LF ranch
- deli chicken
- banana (knew I was going to have a hard workout today so thought I needed extra energy)

Workout:
10 rounds for time
10 wall balls
10 jumping pull ups
11:53 time

Dinner:
- tuna casserole
- salad w/homemade ranch
- individual packet of mini m&m's

Josh is in charge-what's that about?

2009-04-08T23:48:00.000-07:00

breakfast:
- zone coconut choc bar

Lunch:
- smart ones lasagna florentine
- tried to also eat grapefruit but it was super bitter

Snack:
- 1 c LF cottage cheese
- few baby carrots

Workout:
- OH Press, 60 lb max out-never seem to make much headway with this
- also practiced push ups
- did 500-1 min rest-350 45 sec rest-250 row, finished 4:45

Dinner:
fruit leather (all natural fruit roll up thing)
small salad with homemade, low fat ranch
homemade tuna casserole

- 2 glasses white wine

another Paul lady joins Xfit!

2009-04-07T19:35:00.000-07:00

So today Lori's little sis Kelly joined the ranks and did quite well so yay!

Breakfast:
- egg mcmuffin w/sausage and fat free cheese

Lunch:
- smart ones salisbury steak and mac n cheese frozen meal

Snack:
- pieces deli chicken
- 1 c LF cottage cheese

Workout:
100 ft walking lunges, then 20-15-10-5 jumping pull ups and sit ups
10:03 time

Dinner:
- small salad w/veggies and ranch
- stuffed bell pepper (w/ground beef, mushrooms, rice)

sometimes turkey just doesn't cut it

2009-04-06T19:32:00.000-07:00

Breakfast:
- 3 oz turkey
- orange
- cashews (6)

Lunch:
- turkey
- pickle
- strawberries
- tried to eat orange but it wasn't good anymore
- cashews
- water

Snack:
- turkey
- pickle
- cashews
- water

Dinner:
- small house salad w/ranch
- cup tortilla soup-max n erma's

3 glasses white wine later at Lori's (bad night whoops!)

Beating records

2009-04-05T19:28:00.000-07:00

Breakfast:
- not much of a breakfast really-ate a Weight Watchers fudge bar for breakfast

Workout:
140 DL-beat my last PR

row 500M-2:01, beat the female record
- could have done it a little bit faster had I not rowed SO fast in the beginning-need to row harder not faster

Lunch:
BW3's again, had the chicken tender salad, ate ab a 1/3 of it w ranch
- had a bloody mary
- took the rest home (salad)
- two vodka/fresca drinks

Dinner:
- rest of salad
- 2 small pieces of fudge
- felt so full I wanted to throw up from the sugar/crap

The joys of running

2009-04-04T21:25:00.000-07:00

Breakfast:
3/4 a container of yogurt
(woke up late so not much time)

Workout:
400M run
10 push ups
10 pull ups
3 rounds 12:17

Lunch:
- went to BW3's, had half of a chicken tender wrap (and actually only ate 3/4 of that half)

Dinner:
- went to Kurt & Jessica's
- had steak, cheesy potatoes
- key lime pie (small piece)
- 3 vodka/fresca drinks

Ready for some wknd downtime...

2009-04-03T21:18:00.000-07:00

Breakfast:
- breakfast burrito from McD's with mild sauce
- 32 oz water

Lunch:
- 3 oz chicken
- veggie mix w/LF cheese
- 6 cashews
- water

Snack:
- 1 piece turkey bacon
- 1c LF cott cheese

Workout:
Rowing Helen 12:26
- 500M row
- 21 kb swings (20lbs)
- 12 pull ups
x3 rounds

Dinner:
- 3 oz chicken/salad w/packet newman's own italian

- later went to Lori's, had 2 glasses red wine and a few pieces of bread w/spin artichoke dip
- few grapes

I was running? What happened?

2009-04-02T20:10:00.000-07:00

Breakfast:
- protein shake, 1/2 scoop choc maxpro, 1c strawberries, 1c 1%milk
- cashews

Lunch:
- very small portion beef stroganoff, leftovers

Snack:
- deli ham
- red pepper
- cashews

Workout:
400M run/500M row
20 box jumps
3 rounds for time
14:35-wasted a lot of time debating about box jumps and just dreading the next round-need to work on pushing through this mental crap
- did 2 rounds running, last round I rowed-again, think I could have ran it in retrospect
OH Press-65lbs 1RM, same there but maybe if I wasn't so tired I could have done more
- apparently I had good form with my running so that's a good start

Dinner:
- piece of mozz string cheese-was really hungry when I got home
- 3 oz grilled chick
- 1 slice tomato
- 1 c mixed veggies and LF cheese sauce (cauliflower, broc, carrots)
- small piece (like a tiny square) of fudge-was craving sweets and still a bit hungry

Very tired today

2009-04-01T21:30:00.000-07:00

Not feeling so hot today

Breakfast
- had a meal replacement shake
- by 9am, stomach was rumbling so ate a few cashews

Lunch:
- lean steak
- mushrooms
- apple sauce, 2/3 c

Snack:
- muscle milk bar

Intended on working out but since I was feeling crappy, fell asleep and then was just too beat

Dinner:
- cheeseburger
- few fries
- WW fudge bar

Trying to get back to it...

2009-03-31T19:16:00.000-07:00

Gosh, I seriously don't think I want to drink ever again-I still feel so tired and not very hungry again this am

Breakfast:
- had 1 thing peach yogurt, carbmaster
- almost 1/2c cottage cheese
- 4 cashews
- 32 oz water
- had to really force myself to eat and I couldn't eat very much at all

Lunch
- side salad with ranch
- 2 pieces garlic toast
- small portion of beef stroganoff
- 1 hershey's kiss

no snack bc of what I ate for lunch

Workout:
- practiced cleans
- front squat 15lbsx5x5, 25lbsx5x5, 35lbs x5x5
- overhead walk with medicine ball, 20lbs-4lbs varied
- rowed 5min/1050M

Dinner:
- SW Chicken (Grilled) salad
- 1 tbsp SW Newmans drsg
- 1 tsp lt ranch
- piece of frigo string cheese

TGIF

2009-03-27T21:24:00.000-07:00

Breakfast:
- we had someone sleeping on our couch this am so I couldn't really make breakfast and honestly didn't feel like it anyway so went to McD's for an egg mcmuffin
- 32 oz water

- see why this was a bad choice in that I was hungry by 10:45
Lunch
- 3 oz chicken breast 3P blks
- 1 c applesauce 3C blks
- 6 cashews 3 F blks
- 32 oz water

Snack:
- muscle milk light bar
- a piece of provolone cheese
- few potato chips

Dinner:
- we split some appetizers, shrimp, crabcakes
- salad with ranch

lots of wine!

Harder than it sounds...as usual!

2009-03-26T21:19:00.000-07:00

Breakfast:
- muscle milk lt bar
- few bites of apple sauce and a few pieces of deli ham
- in a a big hurry for my interview so did not eat enough

Lunch:
- lean cuisine santa fe beans & rice
- 300 cal, 5g F, 47g carbs, 15 protein
- added some deli chicken to it for more protein
- 4 cashews

Snack:
- muscle milk lt bar

Workout:
- this workout didn't sound that bad but man it kicked my butt!
21-15-9 deadlift plus 1000M row
finished in 23:05-felt really slow and crappy today, need to take a look at my zone blks because I literally felt like I had zero energy-maybe just an off day plus this workout was way harder than it sounded! and I need to work on my deadlift form, keeping chest up, flexing lats and dropping hips down lower

Dinner:
- basil parmesean chicken salad from McAllister's with Bals Vin
- water

really pooped so crashed early although didn't sleep well

XFIT Closed-REST

2009-03-25T21:06:00.000-07:00

Breakfast:
- peach yogurt Carb Master
- 3 pieces Turkey bacon
- bacon has a lot of fat in it so skipped extra fat
- apparently I needed that fat because later I had to eat 4 cashews because I was starving!

Lunch:
- 2 mini burgers from Steak & Shake with let/tom/pickle/tiny bit of fresco/ketchup
- few fries
- grapefruit
- probably didn't eat enough here

Snack:
- 2 oz chic
- 1/3 c apple sauce unsweet
- 1 peach
- 4 cashews

Dinner:
- waited way too long to eat again, ended up having a few pieces of Crab Rangoon-Josh & I have been lazy on the cooking side of things this wk

did weigh myself though and I am down almost 13 lbs!

Guess who got a Titanfit t-shirt without doing a real pullup?!

2009-03-24T19:36:00.000-07:00

Sorry Herb, couldn't resist the title post-I finally got a Titanfit t-shirt after months of begging while others received them yet Herb enjoyed torturing me too much to give me one and said he would give me one when I could do a real pull up probably because he knows that will be like over a year from year if I'm lucky! But then I recruited a friend and he was gonna give her one and not me-what is that crap?! C'mon BBH!

Breakfast:
- muscle milk light bar (2 blks F/P/C)
- carb master blackberry yogurt (1.5g/1 F blk, 12g P/1 3/4 P blks, 4 g carbs/1/2 C blk)
- 32 oz water

Lunch:
- chick breast 3oz grilled 3 P blks
- peas and mushrooms 1/2 c 1 carb block
- grapefruit 2 Carb blks
- 4 cashews no clue why I only had 2 fat blks here

Snack:
- muscle milk lt bar

Workout:
warmup row but ended up doing 2000 M in a little over 10 min
Lori came again today, we did OH press she was a natural I think!
15 lbs x5
20 lbs x5
35 lbs x3
45 lbs x3
40 lbs x2

Dinner:
- mcD's Cheeseburger small fry-had to go there 2 get ice cream for Clark's bday so just got something quick was too hungry to wait to cook dinner

Monday means back to the grind!

2009-03-23T23:34:00.000-07:00

Breakfast:
- 3 pieces turkey bacon
- 1 serving carb master peach yogurt (almost 2 P Blks, 1/2 C blk, 1 F Blk)
- 2.5 blks unsweet apple sauce w/cinnamon
- 4 cashews, 2 Fat Blks
- 32 oz water

Lunch:
- salad (1/2 C blk) w/1/5 oz deli ham (1 P blk), 1.5 oz deli chicken (1 P blk), 1 red pepper (1/2 C blk) & 2 tbsp newmans own lt balsm vin 3 F blks
- 1 grapefruit/2 C blks w/1 tsp splenda
- 32 oz water

Snack:
- muscle milk light choc peanut bar 2 blks exactly

Workout:
First off, my best buddy Lori came with me today so yay for her she did a great job and a pretty tough workout for her first day esp!! I am so excited to have another lady member, esp my great friend we can motivate each other =)

Warmup: active stretching-shoulder dislocates & circles/swings, hip/leg/lunge stretch, leg swings, plank 30 sec hold x2, air squats (x10), jump pull ups (x5), body rows (x5), push ups (x5)

Workout for time:
20-15-10
KB swings, 26 lbs
body rows
push ups
finished 6:41
- way harder workout than I thought (as usual!)-esp going from body rows to push ups-did discover my hands were not wide enough all along on push ups which had been making it more difficult to get chest down farther so the adjustment helped a bit, but still struggled to crank them all out my weak little arms were about ready to snap!

Dinner:
- 3 oz lean strip steak (3 P blks)
- jar of mushrooms (like 2/3 of a C block)
- a little over 1/2 c egg noodles homemade to even out carbs & remainder of fat since I am sure they were made with a bit of butter and eggs-a little over 2 carb blks, unsure ab fat
- 1/2 tbsp butter 2.5 g fat, so like 1 & 2/3 fat blks
- 32 oz water

You want me to do what 50 times-Yeesh!

2009-03-22T22:00:00.000-07:00

Breakfast:
- zone bar (190 cal/6 fat, 22 carbs, 12 protein)
- 5 pieces of deli ham
- 3 strawberries

Workout:
- row/stretching warm up but not much since I knew what was coming...
50 reps for time
- wall balls (9ft with 8lb ball)
- jumping pull ups
- kb swings 20 lbs
- sit ups
- burpees (ugghhh)
finished 18:03
- this was def one of the hardest workouts I have done yet, but I was proud of myself for finishing at a decent pace/time; I def am not strong enough to do the full throttle burpees where I do a push up but I did hold the plank position for a few seconds and then completed the rest of the exercise

Lunch:
lean cuisine meal (have been on the go and eating more frozen meals but normally try to avoid eating these too much)
spaghetti w/meat sauce (290 cal/4.5g fat/47 carbs/15 protein)
finally ate one of my weight watchers fudge bars-130 cal/5g fat/24 carbs/3 protein
- went way over on carbs but have been under a few times on other meals lately so not going to stress about it

Dinner:
- so Josh brought home his grandma's homemade noodles, mashed pots, and enough dessert to feed an army, so I of course skipped my afternoon snack because I expected my dinner to be a calorie carb load, but it was weird I had like 4-5 bites of noodles/mashed pots mixed together and it didn't really taste very good to me-I only had that many bites because I thought ok this is your chance to eat crappy so induldge a little but I just wasn't feeling it. I did have a sugar cookie and a small piece of her amazing choc cake, which was amazing as always but then my stomach felt terrible! A few hours later though I managed to eat one more sugar cookie because they were small and I knew this would be my last chance for awhile to eat her fattening, delicious food-and then I brought most of the rest of the dessert that Josh would part with to work so it would not be sitting around our apt waiting to be eaten-I used to be able to put down a ton of that stuff-not anymore friends =)

I ran a mile! Well sort of...

2009-03-21T08:57:00.000-07:00

Breakfast:
- lt muscle milk bar (2 blks)
- deli chicken 1 P blk
- cashews (2) 1 F Blk
- running low on food so skipped my extra carb blk (it's grocery time!)

Workout:
- went to Titanfit around 1pm thinking they were open unt 2pm on Sat, oops!
- but since I was there and knew how far 400 M was, I decided to work on my running skills since they need a lot of work!
- ran 400M 4x, in between I did 10, 15, 15, then 20 air squats
- I wasn't sure how many air squats to do since the last time I only ran 400 M for 3x and was pretty winded but I figured out that 10 wasn't enough so kept tinkering with the #
- either way I never stopped jogging and finished in 13:20 and I could have easily gone home

Lunch:
- McD's side salad (1 C blk) w/ 3 oz chicken breast (3 P blks)
- red pepper (1/2 C blk)
- 1/3 c apple sauce, 1 C blk
- 5 cashews
- not very hungry really

By 8pm, I still wasn't hungry-had to make myself eat lunch but then just couldn't seem to develop any appetite for dinner. After like 9pm, I decided to go to a friends house and we were gonna have some ice cream (light of course!) and some wine. I bought the ice cream, but then when I got there I wasn't in the mood to eat it so I just had one glass of red and one of white-had to choke those down too bc I really wasn't in the mood to drink either-weird =) I did however decide to take my WW fudge bars home just in case....

Plank + weight shuffle=EVIL

2009-03-20T22:30:00.000-07:00

Breakfast
- 1 square egg casserole (2 1/4 blks P, 1/2 F blk, 1/2 C blk)
- 2.5 C blks unsweet applesauce
- 5 cashews
- water

Lunch
- frozen meal, spinach/cheese shells w/marinara (amy's organic meals)
- 310 Cal/13g fat/19g protein/28 carbs so pretty close for zone purposes
- and I didn't eat all of the cheese bc there was TONS of it so probably not 13 g of fat for me
- water but not as much bc i was so busy today

Snack
- muscle milk light bar 2 blks

Workout
- 4 min warmup row
- plank exercises with 5 lb weights x4, rt side only, lt side only then both (kinda hard!)
- warm up squats/oh press/ring dips & sit ups with medicine ball throws
For time:
125 M row, 45lb OH press x5, 10 ring dips, 15 air squats 3 rounds, finished 7:09
- hardest thing was press so had to do push press some and form needs work-this was the most reps I have done in a long time if at all of OH press so weak area for me

Dinner:
- wrap with turkey, let, tom, ban peppers, onion and a little bit of SW sauce
- have no idea as to nutritional stats but didn't eat it all and esp not all of the wrap itself because it tasted like cardboard and I just wasn't super hungry
- also had 4 cashews because I knew I hardly got any fat from the wrap
- water but not enough I don't think
- developed horrible headache as the evening progressed, not sure if this was diet related or perhaps dehydration?
- haven't had a headache like this in a long time-don't think I ate enough, esp at dinner and didn't drink enough water for sure

later Josh got some pizza and cheese sticks and I had like 2 cheese sticks later because I got hungry

Back in the Zone #2

2009-03-19T20:06:00.000-07:00

Breakfast
- egg casserole
- 2.5 c strawberries
- 5 almonds
- 32 oz water

Lunch
- carb master yogurt 4C/1.5F/12P (Blocks=1/2C, 1F, approx 1 & 3/4 P)
- deli chicken 6 slices 9g P 1 1/4 P blk
- 1 grapefruit w/splenda (2 C blks)
- 1/3 c apple sauce (1 C Blk)
- 5 cashews 2.5 blks
- 32 oz water

Snack
- Muscle Milk Light bar 6F/18C/15P (2blks each)

Dinner
- cheeseburger w/like 5-8 french fries-know that the cheeseburger is 300 cal
- 32 oz water

Honestly cannot remember if I ate a snack because I was taking care of Clark and was up late, totally don't remember!

Back in the Zone

2009-03-18T21:00:00.000-07:00

Breakfast:
- egg casserole made w tomatoes, egg whites/whole egg, onion, turkey bacon and 2% cheddar
- ended up being 2 1/4 protein blks, 1/2 carb blk, 1/2 fat blk
- added 3/4 c unsweet apple sauce 2 C Blks
- 5 cashews 2.5 F blks
- 32 oz water

Lunch:
- salad (iceberg mix w/shredd carrots & cabbage) w/1 whole red pepper & grilled chicken (3 oz) w/2 tbsp newmans lt italian
- brought 1/2 c applesauce to work but spilled 1/2 of it so only ate 1/4 c
- forgot to bring extra piece of fruit so was short on my carbs a bit
- 5 cashews

Snack:
- yogurt (carbmaster Kroger brand-really good!) 4 carbs, 1.5 fat, 12 protein
- added a piece of deli ham to even out protein, but forgot my extra carb
- keep forgetting this wk to count all the block elements I need-will get back into the swing!

Workout
- jerk, did 65 lbs-probably could have done more if I had more practice-need to get faster with entire movement
- then did 26:26 5000m ROW-voluntarily! Didn't think I could ever row this far but did pretty well!

Dinner:
- pork chop, ab 3 oz
- broc/caul/carrots in low fat cheese clend-has 1/2 c
- 1 cup of peas/mushrooms
- 6 cashews

Late Snack:
- reduced fat no sugar added butter pecan ice cream

Back to Crossfit/Zone after Lockdown

2009-03-17T21:00:00.000-07:00

So after a few day break (had company last wknd and then was feeling terrible Monday) got back to crossfit and tried to start the Zone style back up-this is my next challenge. I have a big wknd planned the last wk of March so can't go a solid 2 wks with no cheats on the Zone, but I am going to stick with it until then and then try to get another strict routine going for at least 2 wks at a time with no cheating, then back to M-F strict diet and looser on the wknds.

Workout
----------
30-20-10
rowing calories
kb swings 20 lbs
sit ups
finished 10:53
- did walk with a few bursts of running 1/2 mile

- workout was harder than I thought it would be, but I must admit I could have probably done 26 lb KB swings

Lockdown day 30

2009-03-11T21:11:00.000-07:00

Breakfast:
- 3 pieces turkey bacon
- 1 orange
- 32 oz water

Lunch:
- salad w/deli ham, red peppers, carrots and lt italian drsg
- sunflower seeds
- 32 oz water

Snack:
- deli ham
- red pepper strips
- cashews

Dinner:
- went to a great restaurant with an old friend so didn't follow diet exactly...
- had some hummus with 4-5 pita triangles (small)
- 1 shrimp quesadilla-the best quesadilla I have ever had hands down!
- few bites of ocean perch and broccoli
- 3 glasses red wine, spread out over like 4 hours though
- lots of water

Lockdown Day 29

2009-03-10T07:41:00.000-07:00

Breakfast:
- 3 pieces turkey bacon
- 3 slices deli ham
- 1 orange
- few cashews
- 32 oz water

Lunch:
- salad with iceberg mix w/red pepper, carrots, deli ham & lt italian drsg
- cashews

Snack:
- forgot protein this time
- ate a dill pickle
- carrots
- cashews

Workout:
- 400 M run/25 air squats for time 3 rounds
- way harder than I thought, was very winded
- finished 11:58 i think?

Dinner:
- roasted chicken
- string cheese
- orange
- cashews
- water

Lockdown Day 28

2009-03-09T20:00:00.000-07:00

Breakfast:
- 3 oz ham
- 1 orange
- cashews

Lunch:
- grilled chicken breast, 3 oz
- peas and mushrooms
- sunflower seeds
- 32 oz water

Snack:
- grilled chick breast, 3 oz
- red pepper strips
- cashews
- 32 oz water

Workout:
- 5 min jumprope warmup-this was hard but need to work on my jump roping
- then did 21-15-9 back squat (45 lbs) and bench dips
- could not quite do 60% of 1RM for squat-felt really weak today and my neck was killing me so bar was really uncomfortable during back squat-finished in 8:16

Dinner:
- sw chicken salad from McDonalds, minus the chips and their cheese
- added 1/4 c fat free cheddar
- did 1 tbsp lt ranch and 1 tbsp sw newmans own dressing
- has a few cashews after

Lockdown Day 27

2009-03-08T13:09:00.000-07:00

Breakfast:
- veggie soup

Workout:
warmup 2min row
10x 45lb bench press, then 5x 55lb which was too heavy for very many reps for me yet
21-15-9 bench press with 45 lb bar and 500M row for each round
-finished 12:37, only time I have stopped in the middle of rowing bc I was so pooped!
felt really crappy and tired-don't think my diet was on track this wknd and should not have eaten that soup right before coming-bad idea! Didn't eat enough on thur or fri and it seemed to throw me off track for the following few days

then did a variation of L-sits, 10 sec alternating bw each leg, 2min total

- had a piece of leftover pizza from last night and then an orange

later had a cup of no sugar added ice cream

then went to sleep :)

Dinner:had another bowl of veggie soup, 1 girl scout cookie-about died when I saw that one cookie was 70calories-Yeesh! So not worth it and to think I used to eat a whole box of those-yikes!

- had 1 c of no sugar added ice cream-weekends are more relaxed but the ice cream actually wasn't that bad and I didn't go overboard

- few bites of grilled chicken and peas

Lockdown Day 26

2009-03-07T12:59:00.000-08:00

REST-was really sore everywhere, need to start making myself do 3 on/1 off or else I will get too pooped!

Lockdown Day 25

2009-03-06T21:00:00.000-08:00

Breakfast:
- beef veggie soup
- 5 cashews
- 32 oz water

Lunch:
- beef veggie soup (made with sirloin, tomato juice, green beans, peas, carrots, celery)
- McD's side salad w/ 1/2 packet dressing
- 6 or 7 cashews
- 32 oz water

Snack:
- turkey breast
- cashews
- forgot my snack veggies today but wasn't that hungry anyway

Workout:
practiced body rows x15, x10, x10
- 1 set at lower elevation and was harder
- then did OH press unsure on weight but didn't feel like my OH max to date
- then did Turkish lifts with 20 lb kb-this was kinda fun but hard!
- then did 1/2 tabata with medicine ball throws (7 or 8), step ups (6)and situps (10)
- I didn't do so hot with the first two exercises because I've never done them unt this time-kept wanting to do wall balls instead of Medicine ball things and box jumps instead of step ups-I think the former is better anyway and keeps it simple-either way I am sure it made for a good laugh!
I kept losing count because I was laughing-whoops!

Dinner:
- 3 pieces of turkey bacon
- 6-7 cashews
- really wasn't that hungry again-got busy and intended to eat more but then forgot

Lockdown Day 24

2009-03-05T21:00:00.000-08:00

breakfast:
- 4 pieces turkey bacon
- 1 orange
- sunflower seeds
- 32 oz water

Lunch:
- turkey
- carrots
- a dill pickle
- red pepper strips
- sugar free lemonade

Snack:
- deli chicken
- red pepper strips
- cashews

Workout:
Tabata!!
Air squats:11 every time
push ups:5 every time
sit ups:9 every time
pull ups:5 but the first time I did 7, then 6-was all over the board
row:4 cal
score-34
** note, next time I will not start with squats because they are no longer the hardest thing for me-probably should start with pull ups or push ups because I suck at both-plus I didn't have my gloves so my hands were killing me after only a few pull ups-will keep this in mind for next time

Dinner:
- salad w/chic, mandarin oranges, sunflower seeds, drizzle of oriental drsg that came with it and then 1 tbsp balsamic vin.
- later had a few more cashews

Lockdown Day 23

2009-03-04T20:02:00.000-08:00

Breakfast:
- 4 pieces turkey bacon
- 1 orange
was in a hurry so didn't eat nuts/seeds

Lunch:
- turkey
- carrots
- sunflower seeds
- 32 oz water

Snack:
- deli chicken, few slices w/1 piece fat free cheese
- 1 small piece turkey
- sug free lemonade packet mixed w water
- carrots
- cashews

Dinner:
- 1 egg +1/2 c egg beaters
- tomatoes & spinach
- 3 pieces of lean ham
- 1 piece fat free cheese
- sunflower seeds

Fight gone bad

2009-03-03T20:09:00.000-08:00

So it's Monday which means back to the grind-had a weekend full of crappy food and booze plus no working out and needless to say feel like crap today, very tired

Breakfast:
- wasn't really very hungry
- had 4 pieces of turkey bacon
- 2/3c apple sauce
- cup of peach carb master yogurt
- 32 oz water
- still feeling really drained and not very hungry

Lunch:
- salad with iceberg/carrots/cabbage
- 3 oz deli ham
- red pepper
- string cheese
- 2 tbsp newman's own lighten up italian
- 2/3 c apple sauce
- 32 oz water

snack:
- muscle milk bar

Workout:
Fight Gone Bad, 60 sec AMREP 5 exercises, 3 rounds, 1min rest bw each round
did in this order:
sumo DL High pulls 26 lbs 16-16-16
box jumps 15-15-15
push press 15-15-15
row cal 9-11-9 (originally thought 8 bc i didn't wait around and check # but I easily did 9 so it had to have been 9
wall balls 15-14-14
score:210

Dinner:
- 3 oz lean steak
- mushrooms
- 2/3 c apple sauce although got busy and didn't finish and forgot my fats

Lockdown Day 22

2009-03-03T12:54:00.000-08:00

Breakfast:
- 4 pieces turkey bacon
- pineapple
- cashews (4)

Lunch:
- turkey
- dill pickle
- carrots
- sunflower seeds

Snack:
- ham
- red pepper
- sunflower seeds
- 32 oz water

Workout:
- 3 min row warmup
- practiced power/hang cleans
- bench press
- 25 wall balls w/8 lb ball-first time i didn't break a set of wall balls!

Dinner:
- salad w/deli ham and lt italian dressing
- sugar free lemonade

Lockdown Day 21

2009-03-02T22:30:00.000-08:00

Breakfast:
- pineapple (1c)
- turkey bacon, 3 pieces
- cashews (4)
- 32 oz water

Lunch:
- turkey breast (3.2 oz)
- dill pickle
- carrots
- sunflower seeds

Snack:
- 3 oz deli ham
- red pepper strips
- 5 cashews

when I came home, was still hungry so had a piece of turkey bacon and a piece of turkey
no workout tonight-girls nite planned

Dinner:
- shrimp cocktail (like 5 shrimp)
- small house salad w/balsm vin
- french onion soup, minus bread
- 2 glasses red wine

Lockdown Day 20

2009-03-01T18:00:00.000-08:00

Breakfast:
3 oz deli chicken breast
1 orange
sunflower seeds
32 oz water

feeling pretty icky this morning, sick to my stomach-debated ab going to Xfit but went anyway
Workout:
for time...
21-15-9
Row for calories, 26lb KB swings, body rows, sit ups
finished 11;47-this was harder than I expected, but I also felt like I was gonna chuck the whole time so had that been different, I may have done even better.
- rowed for another 100 M at the end, keep practicing my rowing technique

Lunch:
- burger (ate 3/4 of it)
- carrots

Dinner:
- roasted Turkey
- pineapple (maybe 1-1.5 c)
- sunflower seeds

Lockdown Day 19

2009-02-28T09:31:00.000-08:00

Was going to workout today, but was just beat-traps and triceps pretty sore, legs a bit sore-first time I worked out 4 days in a row so unless I want to be worthless Sunday, sitting this one out

Lockdown Day 18

2009-02-27T21:22:00.000-08:00

Breakfast:
- running low on food so it was slim pickins today
- 4 pieces canadian bacon
- 1 banana
- sunflower seeds

feeling really hungry around 10:30 so ate 4 cashews after drinking a ton of water & stomach still rumbling

Lunch:
- boss brought in lunch today, ordered plain chick & veggies w/no msg-it was the most boring chinese food I've ever eaten & it sucked
- had some egg drop soup, no rice, no egg roll, and I had to sit amongst multiple plates of cherry & apple pies, brownies, choc chip cookies and cheesecakes-and no I didn't eat any of it!
- had a few cashews to top off this completely unsatisfying meal

Snack:
- deli ham
- red pepper slices
- sunflower seeds

Workout:
5:00/1000M row warmup
for time...
500M row, 20 bench dips, 25 air squats
did 3 rounds, plus an extra 500 M row-14:35
- this kicked my butt but I rowed better than I ever have and I probably could've finished that 4th round, although not that well

Dinner:
- salad w/grilled chick, 1/4 fat free cheddar (oh well) plus 1 tbsp Newmans SW drsg & 1 tbsp bals vin drsg
- 1 peach

Day 17 Lockdown-over 1/2 way done!

2009-02-26T21:00:00.000-08:00

Breakfast:
- 2 pieces turkey bacon
- 1 banana
- 7 almonds

** I am officially 7.4 lbs lighter! Clothes aren't super loose yet, but a little bit-it's a start either way

Lunch:
- spinach salad w/1 whole egg, 1 egg white & 2 tbsp balsm vin drsg, 2 pieces turkey bacon & 1/4 red pepper

snack:
- turkey, carrots & sunflower seeds (was hungry, didn't eat enough for lunch)

Workout:
CFT:
Back Squat:95
OH Press:55
Dead Lift:135
Total:285
- also practiced pushups, and 2 sets of air squats

Dinner:
- salad w/ham, red pep, lt italian drsg
- 1 peach

Lockdown Day 16

2009-02-25T21:00:00.000-08:00

Breakfast:
- orange
- turkey leftovers
- 5 cashews

Late Lunch:
- turkey
- carrots
- sunflower seeds

no snack today due to such a late lunch

Workout:
AMRAP 20 min
125 M row
10 box jumps
10 KB swings 26 lbs
10 push ups

did 7 rounds, was def tough but I paced myself better this time & didn't feel as much like I was going to die until the very end, and I got my breath back a lot quicker-I am still kinda slow (I think the new girl actually started beating me but oh well-plus she has a lot less junk to jump on on those box jumps :) Really need to work on pushups/strength bc my arms always feel like they are gonna snap-and, the KB swings were the hardest for me, could really tell that I went up 6 lbs which surprised me

Lockdown Day 15

2009-02-24T21:00:00.000-08:00

- didn't get much sleep so kinda groggy all day

Breakfast:
- 2 pieces of turkey bacon
- 3/4 of a banana
- 5-6 almonds
- 32 oz water

Lunch, around 12:15:
- roasted turkey
- carrots
- 7 cashews
- 32 oz water

Snack:had some sunflower seeds, then turkey and an orange

Workout:
5 min/1000M row warmup
Split Jerk/Regular Jerk
15x10x2, 25x2, 35x2, 45x2,x2, 55x2, 65xw
- need to work on my form, but I definitely prefer the split jerk to reg jerk
- accidentally did a push press at the end but hey that was harder anyway
Worked on rowing some more -5min/1000 M

Dinner:
- strip steak & mushrooms

Resuming Lockdown-Day 14

2009-02-23T21:00:00.000-08:00

Ok, so after my little slip ups this weekend, gotta get back on track today
First off, I feel tired, and very dehydrated today, better now that I am pushing water again
This is a reminder why I shouldn't eat all of that sugary/carby crap

Breakfast:
- 4 pieces turkey bacon
- 1 orange
- sunflower seeds, handful
- was not hungry at all this morning, had to literally force myself to eat anything
- 32 oz water x2

- starting to get headache around 11am, subsided after I ate
Lunch:
- salad w/deli ham, red pep, lt Italian drsg
- 5 cashews
- carrots
- 32 oz water

- went home right after work, no workout, no snack-just felt exhausted like I had no energy

Dinner:
- roasted turkey breast (turned out awesome!)
- attempted to make some "healthy gravy" to accompany but it turned out nasty
- broccoli

Note:did not feel hungry at all today at the end of day-maybe I am getting somewhere!

Lockdown, well sort of, Day 13

2009-02-22T21:00:00.000-08:00

Breakfast:
- 1 egg w/salsa
- 4 pieces of turkey bacon
- 3 strawberries

- was originally planning on going to crossfit today, but I was pretty sluggish and then we got busy so no dice
- made the mistake of going to the grocery store late afternoon, without having eaten lunch-started craving mexican food (probably because my cheat meal the night before wasn't all that satisfying!)
- Josh and I agreed we would go get Mexican food and that would be our lunch/dinner and we would split something, and then get back to the grind Monday

- had mexican food, but didn't even eat 1/3 of the chimichanga we split, had a little bit of rice, very few beans, mostly ate chips and salsa, but didn't go crazy
- did have some cheese dip, but also didn't go crazy, actually got full pretty quickly
- felt uncomfortably full actually
- also had a margherita-hey it's mexican food, I had to!

Lockdown Day 12

2009-02-21T22:00:00.000-08:00

Breakfast:
- 3 pieces turkey bacon
- 1 banana

Workout:
- OH squat, 1RM 55 lbs-could have done more I think but was getting familiar with the exercise, and starting to learn how to bail
- 4 round tabata air squat, got 12
- 4 round tabata row, got 5 calories-need to pull harder, work on form because I keep wanting to pull faster
- tabatas really kicked my butt!

** also, discussed cheating w/Herb-made a group decision that it's ok to cheat here and there as long as you stay the course

Lunch:
- cheeseburger from Mcdonalds (still only 250 cal)
- even though I ate a cheeseburger, I was proud of myself bc I was full and then I stopped eating, and I didn't have fries (well I ate 5 ok!) or soda
- 32 oz water

Dinner:
- 1 square of lasagna (honestly didn't even taste that good to me-what a crock!)
- 1 small piece of cake
- 2 glasses wine
- 2 margheritas, on the rocks no salt/sugar added
- a few chips/dip (very few)

Late Night:
- ate my other McDonald's cheeseburger-Whoops!

Lockdown Day 11

2009-02-20T21:00:00.000-08:00

Weighed in last night, officially down 4 lbs, but also seems like my pants are fitting looser

Breakfast:
- banana/blueberry pancakes (w/1egg, 1 tbsp almond butter &van extract)
- 2 slices deli ham
- 32 oz water

Lunch:
- chicken w/salsa
- carrots
- sunflower seeds, maybe 1/8c
- 32 oz water

Snack:
-4-5 slices deli ham
- red pepper strips
- sunflower seeds, less than 1/8c

Workout:
3 min warmup row
Pull up ladder, 11 rounds
push up ladder, 8 rounds

Dinner:
- pot roast w/carrots, onions, celery
- mushrooms
- 1 glass red wine, later

Lockdown Day 10

2009-02-19T20:50:00.000-08:00

Breakfast:
- 4 slices lean ham
- strawberries
- handful cashews

Lunch:
- 6 slices deli chicken
- 1 pickle, dill spear
- side salad w/lt italian
- few cashews

Snack:
- 4 slices deli chicken
- 1 dill pickle
- cashews

** note, need to make sure I eat more at breakfast & not overdue it with the pickles and deli meat because I seem to not feel as full and get hungry again sooner

- did not go to xfit-literally had zero energy, haven't gotten enough sleep so just wanted to go home & rest, made the mistake of going to the grocery when i was hungry-it was awful, cravings were bad
- had some raisins and sunflower seeds, again just couldn't seem to feel not hungry!

Dinner:
- 7 oz strip steak
- mushrooms
- orange

- had another orange later before bed

Lockdown Day 9

2009-02-18T09:40:00.000-08:00

Breakfast:
- banana/blueberry pancakes (1/2 banana, 1/2c blueberries, 1tsp flax oil, 1 egg, 1/2 tsp vanilla)
- these were really good, no topping needed
- 32 oz water

Lunch:
- chicken w/homemade salsa (REALLY good, very simple)
- steamed carrots
- 6 cashews
- 32 oz water

Today is off day for Xfit

Snack:
- 4 slices deli chicken
- 1 dill pickle spear
- 4 cashews

Dinner:
- went to pf changs but stuck to the diet
- moo goo gai pan, primarily ate chicken not much shrimp
- 2 glasses red wine

Lockdown Day 8

2009-02-17T21:00:00.000-08:00

Breakfast:
- 3 pieces (really thin) canadian bacon
- strawberries/blueberries
- 9 almonds
- 32 oz water

Lunch:
- salad with red pepper, deli chick/ham lt italian dressing
- 4 cashews
- 32 oz water

Snack:
- 5 slices deli chicken
- 8 cashews
- red pepper strips

Workout:
5 min /1000M warmup row
For time:
20-15-10-5
Body Rows, Push ups, Knee ups, Wall Balls finished 10:10, gotta speed up I'm getting tailed by people over twice my age!
- apparently I was doing wall balls too easily so now I may be screwed-10 lb ball next time
- Why do I suddenly NOT want to be making progress? haha

Dinner:
- baked chicken w homemade salsa
- steamed carrots
- 16 oz water w/sugar free lemonade packet

Lockdown Day 7

2009-02-16T19:37:00.000-08:00

Breakfast:
- banana pancakes
- 1 piece canadian bacon
- 32 oz water

Lunch:
- leftover spaghetti (w/spag squash!)
- almonds (6)
- 32 oz water

Snack:
- slices of deli ham
- red pepper strips
- cashews

Workout:
- 5min/1000m row warmup
For time:
1000 m row
box jumps/kb (20lb) swings alternating
5 20
10 15
15 10
20 5
finished around 12ish minutes, felt pretty winded at a few points, 1st metcon I've done since Sindee and bronchitis, so did ok I think
apparently i graduated to 35 lb kb!

Dinner:
- banana pancakes
- 2 strawberries

- 1 glass red wine

Lockdown Day 6

2009-02-15T21:00:00.000-08:00

Breakfast:
- banana pancakes, this time made without flax seeds (much better) & with a handful of sliced strawberries on top

Workout:
- warmup row, 5min, 1012 M, probably the hardest/quickest I've done a rowing warmup so far, felt pretty winded at first
- 10 air squats x3
- 10 pushups x2
- 10 situpsx3
- 5 pullups x2
Bench Press, 45x10, 55x5, 60x4, 65x1 (1rm)
- not sure why I can press same over my head-maybe I was a little weaker today?

Lunch:
- salad w/diced ham and small amt of bacon-not very satisfying!
- a few grapes
- handful sunflower seeds

Snack:
- few slices of ham
- cashews (6)

Dinner:
- cabbage rolls, made with tomatoes, onion, ground beef

- did have water with a packet of sugar free lemonade for something different
- also drank lots of H20 plain

Lockdown Day 5

2009-02-14T20:00:00.000-08:00

Breakfast:
- few slices deli ham
- baked apples w/raisins, walnuts, cinnamon
- think my medicine didn't agree with me, because I got REALLY sick shortly after breakfast
- didn't feel very well so skipped Xfit today

Lunch:
- strip steak
- 1 tomato, sliced
- banana

Snack:
- banana with almond butter (maybe a tsp of almond butter)
- few pieces celery

Dinner:
- spaghetti squash with tomato/ground beef sauce
- made sauce from scratch with mush, grnd bf, bell pep, tomatoes
- had a little bit of frozen banana for dessert, not much though

Lockdown Day 4

2009-02-13T20:00:00.000-08:00

Still feeling pretty good, going strong!

Breakfast:
- 2 pieces canadian bacon
- banana
- 8 almonds

Lunch:
- leftover pot roast/veggies
- 4 strawberries
- 5 cashews

LOTS OF WATER

Snack:
- red pepper strips
- few slices of ham
- 4 cashews

Workout:
warm up, (10) air sqats x2, (10) pushups x2, 5 pull ups then 8, 12 situps then 10
- hang snatch 30 lbs
- felt like I sucked at this exercise!

min metcon:
- rowed for 30 sec on/30 sec off, decreasing increments 30/30, 30/25, 30/20, etc
- did pretty good for me and for having bronchitis!

Dinner:
- ham, deli slices
- 2 tomatoes, sliced
- 4 strawberries
- handful of cashews

Lockdown Day 3

2009-02-12T20:00:00.000-08:00

Breakfast
------------
Banana pancakes, made with:
- 1 mashed banana
- 1 egg
- 1.5 tbsp flaxseed
- 2 tbsp almond butter

Lunch
-----------
- salad w/chicken, red pepper, carrot, newman's own light italian drsg
- 4 cashews
not really hungry after lunch

Snack:
- chick breast
- carrots
- 4 cashews

Workout:
5 min row warmup
Push Press, 1RM 55lbs
- wasn't able to do mini metcon this time bc of bronchitis

Lockdown Day 2

2009-02-11T20:00:00.000-08:00

Apparently because I'm the most unlucky person around, I now have bronchitis, so my lack of appetite has actually helped with the normal hunger pangs that can be associated with a 30 day super strict diet...however, this has put me at a bit of a disadvantage for a few days with doing too intense of a metcon. I am going to be smart and take tonight off to give my meds a chance to work, but I will back tomorrow, to lift at the very least. The nurse practitioner said that taking all the crap out of one's diet can send your body into a bit of a shock, so if you have allergies/asthma like I do, it'll make you sick at first- but that in the end you will feel AMAZING-I am hoping for that!

Breakfast
-------------
- scrambled eggs (1 whole egg/.25 c egg beaters)
- banana
- 7 cashews
- 32 oz water

Lunch
------------
- big salad w/chicken, red pep, carrots, romaine and 2 tbsp vin/oil drsg
- 64 oz water throughout the day

Snack:
-----------------
- 7 cashews

Dinner
----------------
- steak, maybe 4oz
- mushrooms, sauteed in olive oil
- 1 plum

Let the games begin-Lockdown Day 1

2009-02-10T20:00:00.000-08:00

Today is the start of the 30-Day Lockdown for me-
Breakfast: around 8am
- 1 chicken breast (5 oz maybe)
- a few carrots, maybe 6
- 8.5 cashews
- 32 oz water
Lunch: around 12:15-12:45
- 1 chick breast, 5 oz
- 1.5 c broccoli, steamed
- 5 almonds
- a few cherry tomatoes w/vin&oil dressing
- 32 oz water
* Have not been that hungry today for some strange reason, so didn't finish marinated tomatoes
Snack: around 4:30
- maybe 2 oz chick breast
- 8 cashews
Workout: around 7:15
- deadlift 1RM, 125 lbs
- 25 wall balls
Dinner: around 8:00
- cod, maybe 4-5 oz
- tomatoes, marinated in oil/vin
- 2 cashews

Sindee=death!

2009-02-05T20:00:00.000-08:00

Ok, so for some reason, Herb thought it would be a good idea to do this devilish workout-it killed me! By far, this was the hardest one I have done to date.

So, for 20:00 min, we had to do as many rounds as possible of the following:

5 KB swings (20lbs)
10 wall balls (10lb ball/8ft)
15 12" lateral hops (jump sideways across string)

did 8 rounds-had enough time to attempt nine, but I was about to faint so I stopped
had really bad chest pain/throat hurt-think it was from the chilly room and the extreme cardio (well, extreme for me at least!)

REST

2009-02-02T07:24:00.000-08:00

Trying to stick with 3 days on, 1 day off strategy

Superbowl rowing madness

2009-02-01T13:51:00.000-08:00

In preparation for a day of beer, cheese dip and all kinds of other goodies, today was a calorie burning day, filled with 16 fun-filled minutes of rowing...ugghh

1 min row, 1 min rest
2 min row, 2 min rest
3 min row, 3 min rest
4 min row, 4 min rest
3 min row, 3 min rest
2 min row, 2 min rest
1 min row, 1 min rest

Felt like I might throw up for a minute, but fortunately Pukie never actually came...

Make that butt touch the ground!

2009-01-31T13:56:00.000-08:00

warmup
---------
5:00 row
10 air squats

thrusters
15x7x2, 20x5x2, 30x3, 35x3x5

these kicked my butt but I definitely got a better grasp on my form and was able to get lower in my squat-the key is to look at the ceiling, keep the elbows up, don't turn knees in and go into overhead press about 2/3 of the way as you stand up from squat-initially I was pressing too soon and was not going low enough in my squat.

Snatch Balance

2009-01-30T20:00:00.000-08:00

warmup
-------------
5:00 rowing
10 air squats

then 1RM of Snatch Press
15x3x5, 20x3x2, 25x2x3, 30x1x3
- this one felt very odd, really had to work on my form and try to lower my squats
- it was difficult to get the right jump/squat/landing position down

Oh Barbara...

2009-01-28T18:41:00.000-08:00

So this workout was TOUGH! And I didn't even do the "full version!"

5:00 row warmup

BARBARA:
4 Rounds (3 min rest between each round)
- 10 jumping pull ups
- 15 pushups
- 20 situps
- 25 air squats

1st round 2:20 2nd round 2:35 3rd round 2:50 4th round 3:03 (I am guessing on some of these)
Total time:10:48ish less rest time
By round 4, I thought I was about to meet Pukie, but not this time I guess...
This little even illustrates that I need to be coming WAY more so it's time to step it up!

Let it snow

2009-01-27T18:52:00.000-08:00

OFF
Really bad snow storm started-took me 2hr 40 m to get home so decided it was NOT smart to get back on the road to come to Xfit tonight!

REST

2009-01-26T07:13:00.000-08:00

I am going to try to make Mondays a Rest day from here on out.

Back Squat

2009-01-25T07:04:00.000-08:00

I did "true crossfit warmup," which entailed:
2 rounds of:
- 5 air squats
- 5 pushups
- 5 situps
1 round of 10 of all above exercises; did these between the sets of 5 reps
---
back squat, 5 rounds of 5 reps
- supposed to shoot for 85% of 1rm, but I was nowhere near this
- my legs were really shaky and sore from yesterday's workout,
- everything felt really heavy (1RM was 110 so 85% would have been like 90lbs)
- did 2 sets of 5 on 45 lb bar, then went up to 55lb, did 5 reps once
- 55 lbs felt really heavy because my legs were so sore and weak
- then did some more air squats to work on form and warm up more
- did 35 lb bar, 2 sets of 5
- tried to stretch really well to ease some of muscle tension

1st workout at new gym!

2009-01-24T11:00:00.000-08:00

This was my first metcon in a while, and it really kicked my butt!
First, I did true crossfit warmup (I was unaware that we hadn't been doing that thus far)
So ten total minutes on rowing, 4 min regular warmup, then did 20 second bursts at 2:20, then 2:00 pace, then back to regular speed.
------------------------------------------------------------------------------------------------
Workout: 20/10/20/10
3 Rounds for time:
* 20 wall balls (8lb ball, 8ft)
* 10 pull ups
* 20 20lb kettle ball swings
* 10 cal row
--> 1st round, 4:10, second round 4:30, 3rd round 6:47 (YUCK!) the wall balls really slowed me down-I have got some work to do to play catch up!

Overhead Press

2009-01-22T18:54:00.000-08:00

So this is my first time back in about a week and a half maybe? After a nice run in with the stomach flu, I think I have paid my dues when it comes to illness this year!

35x5x2, 40x3x2, 35x4, 35x3- Overhead press

Herb wasn't too tough on me my first day back.
I also did a 5-min rowing warm up.

Lynne

2009-01-08T20:00:00.000-08:00

5 rounds, 5 minutes per round
as many reps as you can do
bench press
pull ups
---------------------------------
1st round: 13 bench (38lbs), 10 jumping pullups
2nd round:13 bench (38lbs), 10 jump pullups
3rd round:13 bench (43lbs), 10 jump pullups
4th round: 6 bench (48lbs?), 10 jump pullups
5th round: 10 bench (48lbs?), 10 jump pullups
- unsure about the weight because herb kept adding to it secretly but think this is close for bench -

Whoa Thrusters...

2009-01-07T20:00:00.000-08:00

3 Rounds for time (normally 5 rounds but Herb advised 3-4 and could only do 3)
500M Row
20 Thrusters (combine squat with overhead push press) 33 lb bar
20 situps
--
finished 17:20
This felt like one of the harder workouts I have done, mainly because of thrusters, and because of my 2 week break that I now regret taking...
I do know that DJ did 5 rounds and still beat me but of course I am competing against myself:)
I also need to work on situps because those should be easy but I am slow!

Just exhausted....

2009-01-06T10:47:00.000-08:00

Took today off, was really tired for some reason

CFT

2009-01-05T19:00:00.000-08:00

This was the first time I had been to Xfit in almost two wks from my "holiday break." I was surprised that I could lift this much but I guess the rest was good after all.
------------------------------------------------------------------------------------------------

Overhead Press-60 lbs
Deadlidt-133 lbs
Back Squat- 110 lbs
CFT total: 303

Holiday Break

2009-01-04T10:49:00.000-08:00

Took time off for holidays-from 12/18 to 1/4/09 so about 2 weeks-oops!
Returning on Monday 1/5/09, starting the new year off right
New Year's Resolution-to go to Crossfit 5x the first wk back, then 6x for a month if time allows!

REST

2008-12-30T10:58:00.000-08:00

I am trying to make Sundays always a rest day but we will see..,

Crossfit closed!

2008-12-28T11:00:00.000-08:00

Closed due to turkey day wknd

Butt kicking session

2008-12-18T20:00:00.000-08:00

did 1000 meter row, as warm up
then 3 round for time:
20 Push Press (unsure of weight)
20 box jumps
20, 20lb kettle ball swings

finished in 16:49...this kicked my butt, but i did have some of my best box jumps so far...tried not to think about it and just pushed through which made them go a bit smoother i think