Archive | August, 2012

08/27/2012 – Kb Snatches

29 Aug

Yes, I’m definitely behind in posts, and I don’t even remember what we did. Oh yes, you can read what we did here at Fitbomb’s page.

For the kettlebell snatches, I used the 12KG and 16KG bell.

For our WOD, I had the most trouble with the HSPUs. I’m doing them on a band, and it really f’ed up my back. I wasn’t hollowing out my back enough and placing my hands where they need to be.

I think my time was 10:31.

08/25 and 08/26 – Weekend Good Eats

26 Aug

Here’s some food that I ate two weeks ago! I went to a baby shower at a Nail Salon. We got to relax, get our nails did, and enjoy GF time. Love my girls.

I didn’t take many pics of what I ate. I just remember I ate clean except for the alcohol that I consumed at the shower. πŸ™‚

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08/24/2102 – Good Eats

26 Aug

Since my workout wasn’t very strength intensive, I decided to eat my low carb meals instead. Unfortunately, once I got to my desk I was busy off the bat and couldn’t eat anything. I went to Dish Dash for lunch and got a chicken Mediterranean salad. It was delicious and exactly what I needed.

Around 3, I had some steak and braised kale.

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For dinner, I broiled some salmon with gravy and green beans. There’s some chicken on the plate but that was for lil’ munchkin’
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Friday’s Workout

26 Aug

3x500m Row

Yup, we definitely got comfortable with the rower today. Here were my times

The first round was good, and I got a PR! Yahooo!
1:58

Second round, not so good.
2:06.1
Third round, I wanted to give up!
2:07

18 Burpee penalties for me. I did way better than October!

08/23/2012 – Good Eats

24 Aug

I started off with a 45 minute walk uphill on the treadmill. Within the walk, I had a 10 minute uphill sprint. 30 sec on, 45 sec off x8. Killer.

Eggs, cauliflower rice, and steak. Best breakfast ever, but still hungry!

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Ate again around 10:30. Ground beef with cauliflower.

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I almost skipped out of YOGA, but I’m so glad I went. Felt good, but hurt too. Shoulders are super super tight. It was a great time to relax, unwind, and take a nap.

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Mid-afternoon snack was some chicken breast, 3 strips of sirloin and cabbage. I got home and had 2 Paleo Stix.

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Dinner was salmon with braised kale and carrots. I didn’t eat all the salmon or the chicken beneath it. Chicken was for lil’ AMRAP. Ended the night with 1oz of macadamia nuts. Almost ate more, but went upstairs to go to bed instead. PHEW!

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08/22/2012 – Good Eats

23 Aug

Since I’m behind on blogging my eats, let’s just do a recap in pictures because I don’t think I had anything extra today. πŸ™‚ That means it was a good day.

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This is sauerkraut, if you don’t know!

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Oooh, during lunch we had a BBQ so I can fatty ribs and chicken. Plus a side of fruit. The ribs were small, chicken was small…BORING BBQ. Still hungry!

Steak and veggies

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Chicken breast and veggies. Yes, it’s on a superman plate because I was sharing with Lil’ Munchkin’.

08/22/2012 – Overhead Squats and Air Force WOD

23 Aug

Another PR day at CFPA. Today was Overhead Squat day and I knew I wanted to get past 108 from two weeks ago.

Overhead Squat: 73#(3)-83#(3)-93#(3)-105#(1)-110#(1)

I put on the 1 pound plates once I got to the single sets. I’ve already done 103, so why do it again, especially if I’m going for the max lift. 110 felt a bit heavy to get overhead, but I was able to squat it. I wanted to try again with 113, but I knew there was a WOD waiting for me.

Air Force WOD

  • 20 Thrusters(95#/65#)
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats
    1. Top of every minute do 4 burpees

    Result: 11:53 RX’d

    Last time we did this was in December! The thrusters went well, and I got through 19 of them in the first minute. The sumo deadlifts were another problem. I can’t seem to string them together. The movement just feels awkward to me now. Push Jerks felt like it took forever too. My overhead squats were not pretty. I was trying to stay on my heels, but my core was giving out, and my shoulders were tired, especially my left shoulder. The bar was wobbly and even though I was going slow, it just hurt! I went through the front squats in two minutes. I PR’d so I am happy, but I know I could do better!

    Let’s hope Friday is a good one! I am beat!

    08/21/2012 – Good Eats

    22 Aug

    I strolled out of bed at 5:30 and went for my 40 minute walk. No extra activity today, just walking walking walking.

    Once I got to work, I ate my eggs and egg whites with roasted cabbage, cauliflower rice, and avocado.

    Lunch was a bit late because I went to Costco to pick up some necessities. My friend and I ate at Bamboo Leaf on a whim. I ordered the grilled pork and shrimp(sans noodles), extra lettuce. Yummy! I’m sure glad I can enjoy my Vietnamese food without the gluten.

    That bowl wasn’t really big enough. I had my 3rd meal around 3ish. Ground beef and cauliflower rice. So satisfying.

    When I got home, I had to figure out what to do with all the seafood and meat I got. I bought a tray of Ahi, and was going to sear it. Then I thought of Hawaii and how we had Ahi Poke almost everyday. DUH STEPH! Why not make Ahi Poke! I mixed together some Coconut Aminos, Coconut Vinegar, sesame oil, garlic, and red pepper flakes. I cut up the avocado, green onions, and ahi. Mixed everything together, and you have Ahi Poke. Nom Nom!

    I had a small serving plus my dinner which was pressure cooker chicken with green beans.

    My fat serving was macadamia nuts. That’s all folks. Super simple, super easy. Back on the clean eating train!

    08/20/2012 – Power Cleans and Helen

    21 Aug

    It’s the last week of our cycle and today was Power Cleans. I wasn’t mentally prepared for getting a PR because I missed last weeks cycle. I tried but failed.

    Power Cleans: 63#(5)-83#(3)-93#(3)-103#(3)-113#(1)-120#(F)

    Tim noticed that as I pulled the bar up, the bar was flying away from me. Steve said that same thing when I went to Catalyst on Saturday while practicing Snatches. Something to work on, especially if I want to go heavier. Everything felt good, I just wasn’t ready for 120#. 118 was my PR, so I didn’t want to do that again. Next time! Till then, I just gotta practice form with lighter weight.

    For our WOD, we did HELL-EN!

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    For some reason I thought my PR before was right under 10, but I was wrong. The last time we did Helen(in May, I matched my PR of 10:24. I did pretty good the first two rounds, not getting of the pull up bar and going straight through with the kettlebells. The last round was touch. The run felt slow and mentally, I knew I had to get through the kettlebells. I’ve done more than 30 in a row before(multiple rounds), and this was JUST 21, so I had to get through it without putting the bell down. Success! Next was getting through the last 12 pull ups. I dropped 3 times. Argh! But I made it. 9:58. Forearms, hamstrings, quads were burning, but I did it! YAHOOOO!

    Helen is totally mental. I have to fight through the pain, make sure grip is good for the pull ups, and just FINISH! Next time, unbroken is the goal!

    I got to work and finished off my workout day with bench presses. 3×12 @ 73#

    Great way to start a Monday.

    08/20/2012 – Good Eats

    21 Aug

    Happy Monday Happy Monday! Feeling spent after our workout, but totally stoked that I PR’d Helen. πŸ™‚

    Here’s how I fueled my day. Spinach egg whites with cauliflower rice.

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    Ground beef with more cauliflower rice.

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    Sardines with more cauliflower rice.

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    And GrassFed sirloin tip steak with roasted cabbage and half an avocado.
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    I forgot my sweet potatoes and fruit today! BLAH!