05/28/2012 – Memorial Day Murph

I woke up this morning prepping some food for our BBQ. I was tempted to just stay home and do a quick kettlebell workout. The thought of not spending time with the kids, and driving all the way to Palo Alto really wasn’t that appealing. I went as far as going into my account and canceling my workout session. Then I read Blake’s blog about Murph, and what a hero WOD means to him. Reading his blog definitely kicked my butt, and I signed up again to do Murph. I wasn’t doing the workout for myself, I was doing it to honor all those that sacrifice their life for my freedom, for my family’s freedom. After making the kids breakfast, I rushed out the door to get to PA in time.

Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Result: 39:19

I finished the first mile before 7:10. I broke the pull ups, push ups, and air squats into 20 rounds of cindy. The last two rounds, I just did the 10 pull ups, and then broke the push ups and air squats in two rounds. The last run didn’t feel as bad as I remembered it. Maybe because I’ve been running with my coworkers on recovery days. Anyways, I was really surprised by my time, and happy that I got this done. I’ve definitely improved since January and last memorial day.

05/26/2012 – Good Eats

After the workout, I went to Red Rock to do some app stuff. It was easy not to eat until I got home. Since it was my off Friday, I came home to hang out with the kids instead of spending time working on the app. I feel bad enough that I’m using PTO to code instead of spending QT time with the kiddies. But hey, if I want to stay current, I think I have to do this.

I broke my fast at 11:45AM with 6 egg white omelet, broccoli rabe, sweet potatoes and a 4oz turkey patty.

I had a mid afternoon snack. It wasn’t ideal, but it gave me the extra carbs that I needed to meet my Training day macros. This little piece of heaven is made up of dates, figs, and Enjoy Life Semi Chocolate Chips. Blame it on PaleOmg.

Dinner was a piece of Damn Fine Chicken, 2 mahi mahi fish fillets and roasted cauliflower.

Oh, and look what I got from my 4505 Meats CSA!

I’m really not sure what to do with 8#s of pork shoulder. Maybe I’ll try making char siu from Well Fed. I’ll probably use the other half to make some pork kalua. It’s been awhile!

That’s all folks. I’m going cherry picking tomorrow. I will probably consume over 2 pounds of cherries. Yum!

05/25/2012 – Friday’s Barbell Complex

Today was an off Friday, but I never miss CrossFit, so I hurried my butt to Palo Alto at 4:30AM to get a workout in. Today was high carb day too, and that means?! Training day calories. YAY!

Here was our WOD:

5 Rounds of AMRAP in 20 Minutes

15 Deadlifts(135#/65#)

12 Hang Power Cleans(135#/95#)

9 Front Squats(135#/95#)

6 Push Jerks(135#/95#)

Result: 14:24?

The point of the workout is to finish 5 rounds or stop at 20 minutes. This WOD was badass! Why? Because I love pushing weight around. Too bad I didn’t push enough weight. I slowly warmed up trying to figure out if we’ve done this workout before. I thought I did 75# last time, but I wasn’t able to find it in my book. But, I do have it recorded on here. It was January of 2012. And I did use 75# that time. I should of gone for HEAVIER! Tim told me that too…after I finished the workout. I went unbroken on the deadlifts, front squats, and push jerks. The cleans were difficult, like always, but I probably could of pushed at least 80, if not 85. Oh well, there is always next time.

But hey…at least I PR’d! That’s always good.

05/24/2012 – Good Eats

Today was Day 1 of Hack-cation but I still went into work to do some LISS. I walked/jogged on the treadmill for 45 minutes. Then I went to Starbucks to get started on my app. 11:30 rolled around and I was starting to get hungry.

I met up with my fried at Dish Dash for lunch, and I got the norm…greek salad with beef and chicken. Yum-O!

I went to Panera Bread to continue working on my app, and munched on a packet of PaleoStix. These suckers come in handy!

Dinner was salmon with veggies

05/23/2012 – Good Eats

I broke my fast at 11:00AM and scarfed down an egg white omelet with 400g of roasted sweet potatoes. Since it was high carb day, I added in blueberries and strawberries. So delish!

I kept busy all afternoon, so there really wasn’t any temptation to eat anything extra. Being out and about can definitely get your mind off of snacking. When I came home I prepped some bison burgers with jalepeno and garlic. They were delicious! I need to get bison into my diet regime more often.

I had a 5oz burger with another egg white omelet, sweet potatoes, roasted zucchini, and a small handful of cashews. Oh ya, with that dish I still didn’t meet my 160g protein macro yet, so I had a package of paleo stix. So good! I love workout days(high carb days). Looking at the picture, I should of added more leafy greens.

Hope everyone had a good hump day! I’m on stay-cation starting today. Maybe more like hack-cation. Wishing I could spend the time with the boys, but I need to get my butt going on this app. I see there are apps out there like the one I want to do, but who cares. I’m doing this for experience. Hopefully it’ll help my career.

05/23/2012 – Deadlifts

Today we got to work on deadlifts, and it was my chance to try to PR. I decided to just match my PR, back in 2010. The pulls weren’t difficult, I just need to work on keeping my back flat and push through the heels. I’m going to try to make sure form is near perfect as I go up in weight. Still reaching for 300 by the end of the year.

Deadlifts: 103#(5)-133#(5)-183#(3)-193#(3)-203#(3)-213#(1)-233#(1)-253#(1)

Our WOD:

For Time:

240m Farmers Walk(24kg/16kg)

45 Wall Balls

240m Farmer’s Walk

45 Burpees

Result: 12:03

I’m happy that I didn’t stop during the farmers walk, although I wasn’t running with it either. I think doing lunges at work with weight have helped a bit. The worse for me were…can you guess? Wall balls? When I’m exhausted, I can only get 3 at a time. BLEH! I made up some of the time with the burpees, trying to channel Carl P. and just continue to move. Fun WOD!

05/22/2012 – Good Eats

Today was rest day from CrossFit, and since I haven’t ran in a whole week, it was time to get back at it. My coworker and I ran 5.5 miles, and it was the hardest ever! Taking a week off from running can sort of ruin me mentally. Maybe because I was drained from yesterday’s workout. I could just feel my muscles tense up as we started. We finished, but it wasn’t easy.

I fasted until 12PM. We went to Chelokababi and I ordered the Joojeh(chicken thigh) and Kabab Koobideh(ground beef) Kabab w/ a vegetable skewer. Everyone was amazed that I killed it. Love me some protein.

I worked until 5:30, so I had no time to cook. Luckily, we had leftovers. But guess what it was?! More chicken thighs. Green chicken from Nom Nom Paleo.

But, I didn’t finish there! I should of stopped eating, because I was over my rest day calories already. I had a couple more pieces of chicken and 2 big handfuls of 5 spice cashews(recipe in the Nom Nom Paleo App). Ya, those cashews definitely put me over the top for rest day macros. Not good. I’m not going to buy cashews anymore. Not until I reach my goal of bodyfat and strength! One thing about not having a nutrition coach is that I have no one to report to about my failures, so I just go at it. Okay, rant done.

Here’s a pic of the ghee we got in the mail last week. I think we’re well stocked for a couple of months.

05/21/2012 – Push Jerks and Helen

It’s our last week in this cycle, and we worked on Push Jerks today. My PR was 118 years ago(2010). I haven’t gotten past it since then because of being pregnant. Unfortunately, I didn’t plan out my sets, so I didn’t PR today. Just matched it.

Push Jerks: 63#(5)-83(93)-93#(3)-103#(2/1)-113#(1)-118#(1)

118# actually felt good, and I should of tried to add more weight. We were out of time. And I had to mentally prepare for “Helen”

Helen, 3 RFT

400m Run

21 Kettlebell Swings(24kg/16kg)

12 Pull Ups

10:24 RX’d

I wasn’t quite sure what my PR was, but I knew I wanted to try to get sub 10. That means that I had to do EVERYTHING UNBROKEN. Well, it looked good until the second round of pull ups. I had to jump off in the middle. I didn’t really have to, I just couldn’t fight the burn.

Then when I came back from the run for the 3rd round, I dropped the KB at rep 14. By the time I finished the Kbs, there was 20 seconds left for me to do 12 pull ups to meet my goal. Of course, if I fought through the pain and got a good rhythm then maybe I would of gotten 10 minutes. I dropped off the bar 3 times! Funny though, because I actually matched my PR from 2010, which is the best time yet. Again, before I was pregnant w/ Lil’ AMRAP.

I guess today was match my PR day. I’ll take it, for now. Good day at CFPA.

I got to work and quickly did some bench press sets. Feels like I’m getting stronger with bench. Hopefully I can up my top set soon by 5 pounds.

Bench Press: 90(6)-85(10)-75(13)

I hope you got your butt moving on Monday. It’s a great way to start the week off right! I definitely cannot wait for the long weekend ahead.

05/21/2012 – Good Eats

This past weekend was pretty busy. I was in the kitchen almost all day Saturday, in between spending quality time with my family. My girlfriends came over for dinner, and I cooked most of the food. It was fun to prep and stuff, but took a lot of time. And I didn’t take that many pictures. Here’s a pic of dessert, recipe courtesy of PaleOmg.

These bars are dangerous, and very delicious. Hats off to PaleOmg for creating such a recipe. I basically had a clean refeed on Saturday. Fasted until 1 and ate as much as I wanted till 7.

On Sunday, I didn’t eat until 1, and broke my fast with leftovers.
. We went to watch the final heats at the NorCal Regionals, and I was able to pick up some PaleoStix. Great snacks! We ended the night at Buffalo Wild Wings. Not a good idea. Tummy was not feeling well, and I was gassy all night. My boys were complaining that I was stinky! LOL. Sorry, TMI!

Okay, onto better eats today, and I kept it real simple. Two big meals.

First meal was at 12PM. 400 grams of sweet potatoes, with a 6 egg white omelet and 5.5 oz pork tenderloin. The pork tenderloin was left over from Saturday’s dinner. Oh, high carb day, so I had some cherries and strawberries. These cherries were from the farmer’s market, which means it’s almost SUMMER!

I got home late from work, and quickly whipped up dinner for us. I had chicken breast plus a 4oz turkey patty. The sides were brussel sprouts and broccoli.

That’s all folks. One more day of work, then I’m going on a stay-cation. More like a hack-cation.

05/18/2012 – Friday’s Workout

Friday’s workout was fun. We got to tumble around and work on our Gymnastics. I can say that I’m getting better at swaying myself up into a handstand push up, but I can’t get the hollow out part yet. Tim suggested I work in some GHDs to get the abs stronger. I might just do that, just as long as I don’t stay sore for 3 or 4 days. Those GHD machines are killer.

Our WOD:

10->1 of the following:

Sumo Deadlift High Pulls(95/65)

Push Ups

Box Jumps(20″)

Result: 7:09 RX’d

This WOD was meant to be fast. The push ups felt great. I went chest to deck on every single one of them. Hopefully that will help when we do Murph on Memorial Day. The sumos and box jumps were alright. I need to transition faster between each box jump to gain more speed. This WOD was a great way to start the weekend.