and still CrossFitting. HA..that’s one thing that probably won’t every change in my life. Still CrossFitting. Anyways, I thought I’d blog today’s workout because I’ve done it twice in 2010 when I first started CFPA. Tim is going back into the old notebooks and finding the good ones.
WOD:
OHS: 63#(5)-73#(3)-83#(3)-88#(2)-93#(2)-98#(2)-103#(2)
7 Rounds
7 Power Snatches (95#/65#)
7 Box Jumps (24″/20″)
Time: 6:43 RX’d
Woke up this morning and got on the treadmill for my walk. I couldn’t walk outside because I wanted to get to work as soon as possible. Luckily there is a fully equipped gym at work! The many conveniences at GD.
Once I got to my desk I ate my steak and eggs for breakfast. I live steak, especially flank steak. I left a couple pieces for later because it was more than 4oz. My fat was avocado and some olive oil.
By 11, I was hungry already. I warmed up my mahi mahi with veggies. Not pictured was the extra pieces of flank from the morning. I ate that too. Fats were avocado and olive oil.
That kept me pretty full all afternoon. I was busy too, so I ended up not having my 3rd meal.
Dinner time rolled around and I sous vided a piece of wild sockeye salmon that I picked up from Costco. I’m not a fan of sockeye. It’s too thin!! I had extra food too, leftover chicken sausage and mushrooms.
My fats were macadamia nuts, and I killed the rest of the tub. No more Mac nuts in the house.
Here’s a quick recap of how I fueled my Friday.
For breakfast I had an egg white omelet with veggies, sweet potato, and 1 cup of blueberries.
For lunch was a smoked white fish that I got at Costco with black beans and veggies
I ate more fish than was on the plate. I know…bad
Around 4, I had my third meal which was pork belly(picked off the fat) with veggies.
Dinner was paleo stix plus 2 drumsticks with veggies and macadamia nuts.
Here’s my good eats for the day.
Breakfast started with an egg omelet with braised kale and salsa. I forgot to take a picture of it.
Around 11:30, I went out with my coworker and we did Death by 10meters. The goal is for ever minute that you are working, you sprint 10 meters. For the first minute, you sprint 10, for the second minute, you sprint 10m twice, for the third you sprint 10m three times, and so on. You mush tap and go for every 10 meters. We finished 11 rounds, and missed the 12th by one. It was brutal. I forgot how brutal it was.
Once I got back to my desk, I scarfed up my lunch. Leftover Chicken and Gravy with veggies. My fat source olive oil and green olives.
I went home and dunked some wild salmon into the SousVide Supreme
That meal did not keep me full, because I ate again at 6PM. I pan fried the salmon and paired it with sauteed cabbage and roasted cauliflower and broccoli. My fat source was avocado and cashews.
I had sauteed the cabbage with 4505 Meat’s Bacon Hot dogs. I had two small bites of the hot dog. I know…bad!
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.
It’s Monday and back at the routine! I fasted until 12:00PM today and I wasn’t even hungry. I guess it helps when you are busy designing something interesting. I haven’t had that feeling in a long time. All the excitement and fun of putting something down on paper kept my mind from thinking about eating. I’m sure glad my chicken scratch will be translated into code soon, and hopefully this app will become a reality.
So here’s what I ate for my high carb day. I adjusted my macros a bit to eat about 45% protein for the next two weeks. We’ll see if this keeps my satiated. I think all the snacking and binging is because my body is screaming at me to eat. Okay, I’ll listen and I’ll eat, but I’ll eat healthier. My first meal was 6 egg white omelet with sweet potato fries and roasted chest nuts. Lots of sweet potatoes, 400grams worth to be exact.
A little while later, I had my Cilantro Chicken Nuggets. Yes, I made these last week, and I’m the only one eating them. I dipped them in some Bone Suckin’ BBQ Sauce
Dinner was 11oz of Tilapia with roasted broccoli and braised kale.
Today was a pretty busy day at work because I had to get a build out and have a document ready by COB. Fun stuff to keep my mind off of food!! 🙂 I got to work at 5:30 and starting working my butt off.
I got a surprise text from hubby!
Totally made my day. Too bad he had to use PTO and waste it on cleaning the house, but I’m grateful. With two boys and tons of toys, it’s hard to keep everything organized and not messy. Thanks hubby! I really appreciate it!
Onto my good eats and a little workout…
My coworker and I got our dose of Vitamin-D even though we were both swamped with work. We went out for a 2mi run to relieve some stress. Ain’t nothing going to hold us back from our personal goals! Make it work people, make it a priority to put yourself first. Everything else will still be there.
I actually ate a couple pieces of chicken breast to break my fast at 11:15. I didn’t want to wait until past 12 to eat, and then not be full and wanting more food after my run. I think it worked.
After our run, we saw another coworker doing tire pulls. So, my crazy mind starting churning and I suggested we do some tire flips across the basketball court. The court is about 100 yards. We went back and forth twice, and we took turns flipping 50 yards each, for a total of 200 yards. Good functional movement.
Once I showered and got back to my desk, I ate my first meal. It was quite yummy! 2 eggs plus 3 egg white, spinach omelet with a 4oz grassfed burger with mushrooms. Delish!
I ate again at 2:30 and scarfed down my chicken salad. Well, I scarfed down the chicken, but not the entire salad. Something about my salads as of late that I’m not into. I need to add more veggies to it.
BUT the good eats came during dinner! Hubby has been wanting a fat a$$ steak for a very long time. I used the SousVide Supreme
Look at this piece of heaven!!
I cut up the steak to split between hubs and I. We ate it with braised kale and roasted asparagus.
BOMB DIGGITY! We have another rib-eye steak waiting for us in the fridge. These cuts are a bit expensive but oh so worth it! The steak just melts in your mouth. MMMmmmmMMMM good!
Today was definitely a good day. 🙂
Disclaimer: There will be lots of NON Paleo pics
My girlfriends and I decided to celebrate the holidays this year by treating ourselves to a nice dinner at 5A5 Steak House in San Francisco. It’s a Japanese Fusion type restaurant with Waygu beef. Too expensive for our taste, so we stuck to the usually grainy beef cuts.
I had lots of sugary, grainy type foods. I could of stayed away, but decided not to, and give myself that one meal break each week.
I stared off with a Lychee Martini. My first drink in over a year! Can you believe that?! It was tasty and very sugary.
I soaked that up with a few slices of bacon bread as we waited for our appetizers to come out.
We ordered about 4 appetizers to share amongst 6 girls. We got bacon wrapped scallops…
Kobe beef burgers with sweet potato fries…
And I’m not sure what this dish was…
For my entree, I ordered the 25oz bone-in Rib Eye! It was huge!
. I ate maybe 4oz off of it! Crazy I know.
We also ordered a bunch of sides to share, and they were all very starchy. I stuck to the sautéed spinach and Brussels sprouts.
I ordered dessert and got hot coco with baked cookies. The hot coco was a white chocolate coco with a dash of cayenne pepper for heat! Very tasty!
All in all, 5A5 was alright. The service was great, it just didn’t have that WOW factor to it. Not as good as Alexander’s Steakhouse or Espetus Churrascaria Brazilian Steakhouse.
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. 😉
Ramblings of a Crossfit Mom 