Archive | July, 2012

07/30/2012 – Good Eats

31 Jul

Today was a good day! I ate everything that was planned and didn’t stray. 🙂

I started off with an 8 egg white omelet with cauliflower couscous, 4oz sweet potato, and strawberries.

Lunch was 3.75oz of london broil with more couscous and braised cabbage.

For my 3rd meal before I left work, I had chicken tenders with chinese broccoli. I didn’t finish the broccoli. It was too oily for me. My mom made it and it just tasted like fat.

Dinner was pressure cooker chicken breast with kale chips and braised cabbage.

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07/30/2012 – New Cycle at CFPA

31 Jul

YAY, we start a new cycle today at CFPA and guess what we did as strength. Power Cleans! I was practicing them a bit on Saturday after my workout. Just a couple sets. So, I felt good getting into the groove of things. Of course, Tim pointed out that the bar is flying way ahead of me, and I need to keep it close. Another thing I’m trying to focus on is keeping my arms straight. No bend in the elbows as I’m pulling the weight up.

Power Cleans: 63#(5)-63#(5)-73#(5)-83#(5)-93#(3)-98#(3)-103#(3)

All the sets felt really good. Maybe I could of gone heavier, but I wanted to focus on form. Next time I will warm up with 75 pounds. Once I get warm up sets up in weight, I know I can reach PRs. My PR is 118#.

Here’s our WOD:

For Time:

  • 400m Run
  • 15 Burpees
  • 30 Kettlebell Swings(24kg/16kg)
  • 45 Wall Balls(20#/14#)
  • 30 Kettlebell Swings
  • 15 Burpees
  • 400m Run
  • I started with the 14# medicine ball, but after a couple reps in Tim gave me a 12# ball. Goal was to string them together and hit the 10 ft target. Ya, still couldn’t string them together as fast as I could. I was doing 3 at a time. I need to find a good rhythm and be in control of the ball. I can’t let the ball dominate me. LOL. Funny that we did Kettlebell Swings today considering I did 30 on the minute on Saturday. I had to break the last 30 kettlebell swings into two sets.

    Result: 12:41 using 12# medicine ball.

    At work, I did some quick bench press sets. 95#(6)-90#(8)-85#(10). Pretty much to failure with 2-3 minutes in between each set.

    Day 39 of 100 Day Push Up Challenge done!

    07/29/2012 – Sunday is the Day for Prepping

    30 Jul

    What a crazy Sunday. I’m dead tired but I gotta keep moving and get things done. I can’t get behind on household chores and being prepared. When I’m not prepared I fail at eating cleanly. Even though I had a huge meal last night and didn’t stop eating until 11:30AM, I still ate breakfast. I was definitely feeling hungry at 8:30 already, so I made another hash.

    I fried up two eggs…

    And mixed it up with salmon and cauliflower cous cous.

    We took both kids to the farmer’s market, and I bought a whole bunch of veggies, some beef bones for broth, ground beef, and Wild Coho Salmon. Once we got home, I started prepping and cutting up all the veggies. Seems like it took forever, and I didn’t eat lunch until 1:30.

    Lunch was Sous Vide London Broil with more Cous Cous

    Afterwards, I was still trying to prep and clean up the kitchen in between hanging out with the kids. We stepped outside again to visit hubby’s grandma and my parents. I totally forgot to eat my 3rd meal, and it was dinnertime already. So, I decided just to eat dinner. I broiled some salmon with chinese broccoli and more cous cous. Yes, it was a cous cous type of weekend. I made more too!

    No more cheats, no more grazing. I’m staying on the plan and following it to the tee. This should be easy for me. I’m not sure why I’m having such a hard time this time around, and it’s not even as restricting as it was when I was on the other nutrition program. We’ll see how it goes!

    07/28/2012 – Extra Workout and GNO

    30 Jul

    Tonight is Girl’s Night Out(GNO)! Even though I saw most of the girls last week at Lil’ AMRAP’s birthday party, we haven’t had a chance to all hang out and have a drink or two. With work, family, and stuff we individually focus on, it’s hard to get together. But when we do, it’s like we were never apart. Don’t you love that type of friendship?! ❤

    Anyways, I knew I was going out, and I was going to have a drink and dessert, so I did a workout today. I decided to tackle some deadlifts and work on KB Swings. For the deadlifts, I changed my grip around because I didn't want to aggravate my right should and elbow. So, my left palm was facing foward, and right palm facing me. It's a little awkward and I don't feel as strong, but it's better than trying to work too hard on the right side. Plus it's always good to switch things around.

    I started off with breakfast and created a cous cous hash. I used cauliflower, onion powder and curry powder for the cous cous. So good! I mixed it in with leftover salmon and two eggs. I had 1/4 of an avocado for fat. Yummy!!!

    Before I ate lunch, I did my workout.

    Deadlifts: 65#(5)-115#(5)-155#(5)-185#(5)-205#(5)

    For the last set, I stepped away from the bar twice. I just had to reset and mentally make sure I could pull it.

    After the deadlifts, I did 5 Rounds of 30 Kettlbell Swings using the 16kg bell. I rested a minute between each round. The goal is to finish the 30 swings within 1 minute. If you don’t, you are suppose to row 1000m as a penalty for each round missed. I missed the last two rounds. I ran 400m for penalty. LOL. I got this workout from CrossFit One World’s site.

    For lunch I had 4oz london broil with green beans, cauliflower cous cous, and avocado.

    For my 3rd meal I had 3oz of duck leg with cous cous, more green beans, and a small piece of sweet potato.

    Alrighty, here is where it starts to go downhill. My meals were pretty early in the day, so I tried not to eat until we were out, but our reservations weren’t till 8:15. I finished the last of the dried cranberries. Yes, I killed this bag within 3 days.

    For dinner, we went to Limon SF, a peruvian restaurant. Everything was delicious! I had Rotisserie Chicken, Ceviche, Hanger Steak, Yucca Fries, Sweet Potato fries, Green Beans, and bit of Truffle Mac and Cheese. Here are some of the pics.

    Ahi Tuna

    Rotisserie Chicken

    Our Side Dishes

    I had half a glass of sangria and sipped on a Caiparinha. I had to drive so I didn’t drink that much.

    Afterwards we went to Candybar. Candybar is this cute little place in SF where you just hang out, order desserts, alcohol, and play board games. It’s so cute! Here are some pics of our dessert. I only got two pictures, but we ordered way more.

    Honeydew Ice Cream Sandwich


    Peanut Butter Jelly Time!


    Our desserts from my friend @bevizm

    Cheers! Strawberry Kiss Champagne

    Good times with great friends.

    I got home at 1:30…way past my bedtime. And I had to get up at 6:30. So worth it!

    07/27/2012 – Good Eats

    28 Jul

    Today was another off day. I really need to stay disciplined. All this junk in the abs is really annoying me and makes me want to say F* it. It’s not like I went completely off track today, but I didn’t stay on track and I couldn’t control my dried cranberry munching! I almost killed a whole BIG bag of cranberries. Almost!

    Anyways, the stay started off great. I went to iHOP with my coworker for breakfast(after my WOD). I got an white egg omelet, ate a little bit of fruit(didn’t eat the watermelon), and then got back to my desk and ate my sweet potatoes.

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    We were having a company BBQ at 1, but I decided to eat what I brought for lunch. More sweet potatoes with protein and veggies.

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    At the park, I ended up eating a plate full of cocktail shrimp, more than what was on the plate below with some fruit(off plan).
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    My coworker was bulllying me to eat a cookie. He got it for me and was pressuring me to eat it in front of everyone. I kept denying him. I ended up taking the cookie and throwing it away. He said a cookie was not going to kill me. No, it won’t, but I’m trying to think of my goals here. Yes it would of tasted good, but it would just add onto the fat that I’m gaining.

    For dinner, I had buffalo chicken tenders with sauteed cabbage and bell peppers.20120728-090111.jpg

    Late night snack was cranberries. These cranberries will be the death of me.

    07/27/2012 – Another Barbell Complex

    28 Jul

    We worked on pull ups today but my shoulder was still feeling a bit weird. I was able to do 5 strict pull ups without a band. The next sets I used a blue band and did 2 sets of 10 strict pull ups. I did one round of kipping pull ups.

    I’m sort of disappointed that I couldn’t go heavier with the WOD today. It’s one of those barbell complexes that I love!! The RX’d weight was 95# but I stuck to 68#. I was mainly afraid of the push jerks and not being able to get full extension with the push. With all the lifting I’ve been doing, I’d hope to be able to do 85 or at least 78#.

    For time:

  • 21 Push Jerks(135/95#)
  • 500m Row
  • 21 Power Cleans
  • 400m Run
  • 21 Front Squats
  • Result: 9:00 at 68#

    The power cleans were the ones that tripped me up. After rowing, my legs were tired and I rested too long before starting the power cleans. When resting too long, I just keep grasping for air and I can’t control my breathing. Nonetheless I love this workout and it was a great way to end the week.

    07/26/2012 – Good Eats

    27 Jul

    Here were my eats for the day. Everything was good except for dinner. I made the mistake of eating the Apple Calvado sausages that I fried up for the hubby and kiddies. I ended up not having a real dinner. That is all.

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