Here’s what we did on Friday:
1 Round
30 Thrusters 135#/95# 1 mile Run
I did the thrusters at 73#. I should of made it a little heavier because I was able to do 11 thrusters straight through. One of my 2012 goal is to do 95# thrusters in a WOD. The run was difficult, and it was freezing!
Result: 12:48
Here’s a quick recap because I got a lot of catching up to do at work…
I’m interested in carb cycling throughout the week, and trying to figure out how to eat a bunch of carbs without resorting to grains. Yes, I’m trying to stay Paleo. But, if this doesn’t work, I might resort to some sort of grains if I can’t reach the carb numbers. If I do eat whole unprocessed grains, it’ll be at breakfast or post workout meal. Things I’m looking at are Ezekiel Bread or Oatmeal. Yes, oatmeal. So not appetizing, but I want to reach my goal which is to burn fat while building muscle. Also, I’ll be working out 5 days out of the week again. I think I’ll lift heavy one day, and do some sort of long cardio the other day. Nothing to straining for the cardio. We’ll see!!!
Sorry…sidetracking again…here we go…
Once the WOD was over, I quickly gobbled down my PWO meal which was two slices of top sirloin with some mashed sweet potatos. I got to work and wasn’t really hungry. Just sippin’ on my coffee and munched on a primal pac.
For lunch I had some duck with roasted broccoli and carrots. Good stuff!
Dinner was a small primal pac, and some roasted pork shoulder steak. I didn’t get a real meal together because I was preoccupied with some family stuff.
Hope everyone’s day was better than mine! Almost the weekend!! Trying to hang in there.
I was freezing my butt off driving to CFPA, but I’m definitely glad I made it.
Another 20 minute AMRAP was on the horizon.
AMRAP in 20
15 Pull Ups 20 Walking Lunges with KB(24kg/16kg) 25 Ab-mat Sit Ups 200m Row
Let me first say that I did 15 unbroken pull ups in the first round. Very proud of that. 
And I finished first in the first round. But that definitely broke done once I got to the second round of pull ups. I broke things up but was able to push along nicely.
Result: 4 Round + 60 reps + 16meters(I think) RX’d
I worked from home today with no distractions. If I could do this 2 days every week, life would be fab. I’d get so much more work done.
I did go into work in the morning to get some heavy lifting in. Heavy to my standards that is. I did the 5×5 rep scheme.
Back Squat: 45-65-75-95-105
Bench: 45-55-65-75-80
I haven’t done back squats or bench press in a very long time, so I don’t really know how much I could push. The back squats felt great, and weren’t very straining. I could probably gone another 10 or 15 pounds. With the bench press, I was a bit wobbly with the 80, but got good reps in all the time. I had a lot of energy and was happy that I made it in to lift.
Once I got home, I munched on some sweet potatoes and a couple pieces of flank steak as a post workout meal. A couple hours later, I had 2 eggs with sauerkraut and fresh guacamole. I also had half a cup of Philz Coffee with heavy cream.
I didn’t eat lunch until 2, and that was just oxtail with carrots and broccoli.
I wasn’t quite sure what to make for dinner. I left some wild salmon out to defrost, but I looked at the packaging and it said to eat before April 4. I ended up throwing it out and put a package of duck confit into the Sous Vide. Thank god for the pre-cooked duck. These work great as emergency protein. I quickly pan-fried the duck, and got a good meal in. I escaped the night by NOT eating any dark chocolate.
After the WOD, I wasn’t able to eat breakfast until 930. I need to make it a point to eat sooner to rebuild my muscles after a workout. Especially if I can’t put something in my stomach until 3.5 hours later. I might try the SFH Protein powder with some sort of starchy carb.
When I was able to eat, I had 2 eggs with bacon and cabbage. The bacon was from Full if Life Farm. It had a bit of brown sugar in it.
For lunch I had baked chicken thigh plus sweet potatoes, pumpkin purée and sautéed chard.
I got home and quickly pan fried our steaks(top sirloin and skirt steak) that we’re bathing in the sous vide. I had a couple of slices as a snack. I think I overlooked the top sirloin because I left it in the Sous Vide too long. Or, medium steaks are just too dry! 130 degrees is the best!
Since I got dinner done early, we ate with Lil munchkin’. He wanted our steaks!!! Love my kid!
Dinner included 3.75 oz of steak, fresh guacamole that I got from the farmers market, and braised cabbage!
Today starts the long metcon week at CrossFit Palo Alto. Only 6 out of the 15 people showed up today. What happened to my five tribe?! Still hurtin’ from Friday?
As Many Reps As Possible(AMRAP) in 20 Minutes:
15 Wall Balls (20#/14#) Kettlebell Snatch(24kg/16kg) 60 Double Unders
Oooh yeah! All my favorite moves…NOT! But I embraced the workout with open arms! At first, Tim had the Kettlebell snatches and wall balls reversed, and I knew that was going to be difficult considering that I am not fast at wall balls and can’t always reach the 10FT target. I’m happy he switched it around!
I decided to go with the 16kg bell even though I used the 12kg throughout the previous 3 weeks. The bell definitely felt heavy, but it was do-able.
I’m still not smooth with the wall balls, but I did reach the 10FT target a number of times. Way better than how I did in FGB! I just took my time with the kettlebells and broke up the reps. The double unders should of been the fastest, but because I can’t string them together, it took a lot of time.
Because I didn’t reach the 10FT target on all the reps, I did not go RX’d. ONE DAY!!!! ONE DAY!!!
Result: 3 rounds and 9 reps(semi RX’d)
I almost escaped the weekend by eating clean and healthy food. Unfortunately, I decided to bake some cookies while decorating the house on Sunday. Lil Munchkin’, Hubs, and I enjoyed a few cookies. Maybe a few too many, and I gave the rest to my Mom and Sissy. Thank god they are all out of the house now. That’s all I could think about all weekend!
Okay, now that my confession is over, let me remind myself of the real food that I ate.
Saturday morning started off with eggs and a cup of Philtered Soul with Heavy Cream. For lunch, we just ate leftovers. My sissy took Lil’ Munchkin’ to a birthday party, so Hubby and I decided to go out with the Lil’ AMRAP. We went to Santana Row and decided to eat at Pizza Antica. Can you believe I stayed away from grains at a pizza place?!?!? I’m going to pat myself on the back for that one. We shared the warm brussel sprout salad. For my entree, I got braised short ribs in red wine glazed sauce with a side of sauteed spinach. The ribs were so freakin’ soft. I need to learn how to make my short ribs as soft as they do. Maybe the Sous Vide Supreme will do it?!
To end the night, I had a few pieces of 85% Godiva dark chocolate.
On Sunday, we took a trip to the Mountain View Farm’s Market. I had to pick up 50 pounds of steaks and roasts from Full of Life farm! Christmas came early because I was not expecting this package until January! I think we are set for the next 5 or 6 months with 50 pounds of beef and pork.
After we got home, I spent the rest of the day cooking up lots of veggie sides which included a spinach and mushroom sautee, roasted beets, swiss chard sautee, roasted broccoli and carrots, etc. That way all I have to do is either Sous Vide or bake some protein. It’s all about prepping and preparing your good eats!
Sunday lunch was baked chicken thigh with braised cabbage and sauteed chard.
We went to visit my mom and ended up staying for dinner. I felt a bit guilty about the cookies, so all I had was some bitter melon soup and 4 pieces of the Thit Bo Nuong La Lot(Beef wrapped in Betel Leaf). I hated bitter melon soup when I was a kid and really haven’t tried it since. But I swallowed it down this time and got used to the taste. Still not the greatest soup out there, but I ATE COOKIES remember?!?!
That’s how I ended the weekend. It’s going to get busy the next few weekends, so I’m hoping to stay on the straight and narrow. This tummy flab is really starting to get to me, so I’m planning on making some sort of change this new year. We’ll see what I decide on.
Aaaah, after feeling “eeeh” all day yesterday, today’s workout was all I needed to get me out of my sluggishness.
First we worked on our push presses:
Push Press: 63#(5)-73#(3)-83#(3)-93#(1)-98#(1)
All the reps felt really good, especially after hearing Tim tell us that we need to remember to push through the heels. Another really good tip that helped me was slowing down on the dip, and then really driving the bar up. I should of tried for 103# instead of 98#. I really need to push hard on these strength cycles, and get out of my comfort zone if I want to build muscle.
Our WOD today was originally only suppose to be 12 minutes long with only 9 minutes of REAL work!
For Reps:3…or 4 Rounds
1 minute Calorie Row 1 minute Flag Push Ups 1 minute Goblet Squats 32kg/16kg 1 minute Rest
I love these workouts even though I’m not great with push ups and I can’t get that much on the rower. Tim started us off with 3 rounds and I started on the Erg. I got 15 calories on all 3 rounds, which is decent. One day I will get to 20 calories…one day!! The flag push ups were fun, and I got around 15 reps each time.
I liked the goblet squat the best! With the goblet squat, you take a kettlebell and hold it close to your chest. Elbows should be tucked in and you squat with it, making sure your shoulder doesn’t round as you squat and go up. I got the most reps there with 21 on the 3rd round. YAY!
When we finished the WOD, Tim sort of asked if we were all okay and if we wanted to go for another round. Selfishly, I thought…”HELL YES”! That’s the only way I’m going to burn this fat off. The Terminator thought the same, and said…”The clock is still going”. LOL. I think everyone thought we were kidding, but I shuffled my way back to the Erg and got ready. It hurt, but hey…I got 48 more reps into my workout! It felt GREEAAATTT! Hopefully the rest of The Five Tribe felt the same way after the 4 round. It’s great for all of us to push out of our element.
Result: 199 reps RX’d
Round 1: 50 reps
Round 2: 50 reps
Round 3: 51 reps
Round 4: 48 reps
I can’t believe the year is almost over. We have 31 days left in 2011 to make it worthwhile. Enjoy the holidays and take time for yourself!! I felt like a change in scenery, so I’m using a different layout. When I have time, I’ll try to create my own layout.
I spent the morning on the treadmill trying to create a HIIT workout as I go. I was on the treadmill for 35 minutes which included warmup and cool down. I can’t remember the exact times, but I would rest at 5mph and do either a 3, 2, or, 1 minute sprint at 6.0, 7.0, or 8.0 mph.
Post workout meal was 1/2 cup of pumpkin puree with cinnamon. Not tasty at all. It actually taste like baby food. I need to add something to it.
I ate breakfast a little bit after 8:30 and noshed on turkey,more pumpkin puree, and the rest of the brussel sprouts.
Lunch was a Carnitas salad from Chipotle with a side of guac. I left early from work to get some fresh Dungeness crab at 99 Ranch. I love the winter because of Crab. It takes about 15-20 minutes to Steam. Delicious! I also ate a little bowl of Thit Kho with cabbage. There wasn’t enough veggies in my meal, but oh well. I made the Thit Kho using Amy & Brian’s Coconut Juice. Pure Ingredients!!! Love it
I felt pretty weird all day today trying to figure out how to up my training so I could lose this belly fab. Should I stick to strength workouts and a short WODs on Tues/Thurs or do these HIIT treadmill workouts like the one I did today? Do I need to just gain more muscle and then the fat will melt off and not worry about calorie consumption as long as I’m eating clean real food? I’m lost in the sea of information that is out there. SIGH!
I started off the day at work with my cup of Philz with heavy cream. I didn’t drink it all.
I noshed on leftover turkey from the turducken again with roasted brussel sprouts.
Lunch was at Dish Dash, and I ordered a Mediterranean Salad which included grilled eggplant. Delish!
I had a small primal pac for a snack because I was feeling hungry and knew I had a long night ahead of me. Yes, the kids.
By the time I got home, I really didn’t have any dinner prepared. We just ate leftovers and all I ate was this turkey wing.
I was lazy and not in the mood to cook anything. Thank god for leftovers!
