Archive for the ‘First 30’ Category

I’m not going to recap this weekend in full tonight, instead I am going to share my lessons learned the hard way.

4.5 days of gluten free eating was ruined by poor planning. Friday I did not eat that bad during the day, I kept it gluten free and mostly paleo if you don’t count the yogurt. However, I did not eat enough food before having to make a 2.5 hour drive and was hungry when I hit the road. Letting my stomach think for me I had taco bell. Two burritos was all it took to ruin my gluten detox.

It didn’t end there. Saturday morning I was good. I had eggs and fruit. Lunch, however, I made orange chicken for my kids and had some myself. The sauce contained soy sauce, which has gluten. Then a birthday party complete with cake. Sure, I skipped passed the chips and had veggies but I had two small pieces of cake. It was delicious.

Today I felt the affects of my actions. Headache, ass dragging, no motivation to do anything and basically just felt like crap. Lesson learned. I had sausage for breakfast, burger for lunch with no bread, cucumbers and celery and dinner was hot wings. Yeah, now that I know what impact the gluten really has on you when you have been away from it for a while it will be a LOT easier to skip it. Oh, and when I ate on the road today I ordered a chicken breast sandwich – grilled, not breaded – and I took it off the bun before I ate it.

On the plus side, yesterday I taught the onramp class and felt it went well. I find it really rewarding to share my love of Crossfit with others and help them learn the ins and outs of the movements along with showing them they are capable of so much more than they thought.

I am officially in to the second thirty days. I have slacked a bit on posting pictures and the latest measurements. I will get them updated tomorrow. Tonight I have let the day slip away from me and I am exhausted so off to bed I go.


Breakfast was 3 eggs scrambled, cooked in butter. And coffee. Always coffee. Then I had some celery with almond butter. For lunch I cooked up some beef cut in to cubes with gluten free szechuan sauce, a splash Bragg’s liquid aminos, carrots and green peppers. It was spicy and tasty.

After work I went out and did my lifting for the day. Still sticking with the lighter weights this week. I did a 5×5 of overhead squats at 65 pounds followed by a 5×5 of squat snatches also at 65 pounds. In the squat snatches my focus was trying to drop under the bar. I want to get the 115 pound snatch and I know it will happen sooner if I can drop under it properly.

Dinner was steak and cauliflower/carrot mash. Ed cooked the steak. I cooked the mash. This time I put in some rosemary. I thought of that near the end and so it got blended a little longer in the Ninja food processor. It ended up a little closer to baby food consistency which I liked better and Ed liked less. So, in the future, I will take part of it out for him before I blend mine to oblivion.

Oh, I also had some dark chocolate. The girl scout cookies that Ed order a little while ago already showed up. I hid them from myself. I am going to save those for my cheat days. I will take my cheat days very seriously. There is already one planned for next Wednesday. It’s a birthday dinner and the birthday girl (Ed’s daughter) wants Thai. It’s been too long since I have had Thai and I am so looking forward to it.

Side note, I am starting to get in to this whole couponing thing. I am still very new to it and learning the rules and how to get the best deals without scamming anyone. I refuse to use a coupon on an item other than intended just because the register can’t tell the difference. However, I did end the day buying three bottles of hairspray that were on clearance and after redeeming my coupons/in-store funny money I only spent $0.58 out of pocket. I’m not going to complain about that one bit.

I realized this morning when I stretched that my abs are little sore. GHD sit-ups are no joke. I must do them more often

Breakfast was two more pieces of the breakfast bake a banana and a yogurt. Pretty much a not so instant replay of yesterday. I’m fine with that. However, my ass is dragging today and no amount of coffee seemed to be helping. During my first morning break at work I laid down with cold tea bags on my eyes to relieve their tiredness. That helped.

Lunch was left over pork roast with more of the au ju poured all over it. I stopped myself short of drinking the juice, it is that yummy. I also had an apple. I realized a bit after lunch that I had not eaten a single vegetable and so I corrected that, slightly, with some celery dipped in almond butter.

After work I went and taught the on-ramp class. We covered proper squat form, push-ups and their various modifications for scaling, box jumps and deadlifts. I demo’d a few reps at 75 pounds. After that we did tabata sit-ups. I joined in on the sit-ups as I needed some kind of workout today.

For dinner I sliced up a beef roast into thin strips and cooked it in butter with garlic, 21 salute seasoning and some of the au ju (I told you that stuff was good). For a side I sauteed zucchini, carrots and green peppers in olive oil with fresh rosemary. I had a small glass of wine and a small piece of dark chocolate.

If you haven’t noticed, I am trying to remove grain from my diet and let me be honest, the withdrawals are killing me. I’m not caving but I really want a cupcake… or some rolls… anything. BUT, I still resisted those cookies and helped Ed resist the ice cream. I know once I make it past the initial craving stage I will be fine. I’m not hungry after all. I don’t need it. I just want it.

I know my body will thank me for eating better once I get past this initial withdrawal period. Honestly though, if a food causes withdrawal symptoms when you stop consuming it that should tell you that it’s not the best thing for your health. One of these days I might even wean myself off of caffeine. Of course that is just crazy talk.

Last night I made a breakfast bake which was very similar to a hashbrown casserole I used to make, minus the cheese and hashbrowns. So, I had two pieces of that along with a banana and a yogurt for breakfast. Of course there was coffee. There must always be coffee.

Lunch was a jalapeno & cheddar burger patty (from Local Pig) along with the last remaining bit of of cauliflower & carrot mash with a little bit of butter.

I was going to do some deadlifts on my lunch today but ran out of time and also decided that the workout at the box tonight would be more than enough. Yeah, I think the coaches are crazy. lol

First we did 5 rounds for time of 10 Power Snatches 65 lbs 40 double unders. My double unders were sucking tonight. I have major  whip marks on my arm. I finished at 11:47. After that I did 20 GHD sit-ups.

The second workout of the night was the crazy one. It was scheduled for 40 minutes, every 10 minutes was a different focus.

With a running clock, 40 Minutes-4 Rounds:

*10 Minutes to Run 400m, then establish 1RM Snatch

*10 Minutes to complete 100 Double Unders, then establish a 3RM Thruster

*10 Minutes to complete 500M Row, 30 Pull-Ups & 30 Ring Dips

*10 Minutes to complete as many as possible of Rope Climbs and Muscle Ups

First off, I hate running. I don’t know what my time coming in the door was. It was cold outside & I forgot my hoodie. My coat wasn’t designed for running in. When I came in I got on the snatch work. I did 85 pounds, 105 and then PR’d at 110. That made my night. Seriously, you have no idea. Plus I am really close to getting the 115, I just need to drop under it faster.

More double unders in the second minute. They still sucked and took forever. For the thrusters I also maxed out at 110. I might have been able to do more but time was running out and I wanted to save my arms a little for round three.

Round three, I did the dips with a small band and got them out of the way first. I did the 500m row next and completed it in 2:12. Not my best, but also very worn out at this time. I got 20 of my 30 pull ups done before the end of that round.

The last ten minutes were my least productive. The rope climb is totally evading me. I didn’t get very far at all. I need to work on the foot wrapping technique. I spent most of the time working on my muscle up progressions with ring pull ups and working on chest to bar pull ups. I will get there.

Dinner tonight was pork roast on top of a bed of greens with red peppers and carrots. I used the au ju from the roast instead of salad dressing. It was a brilliant idea. Ed thought so too. I also had one piece of dark chocolate as a treat and to appease my sweet tooth. I’m still avoiding the m&m’s and the cookies.

Day 25

Today was actually fairly productive. I slept in a little bit and that was wonderful. I was in no rush to do anything. I spent the morning catching up on laundry and actually putting some of it away this time. For breakfast I had a couple of scrambled eggs with my coffee. Lunch was a sweet potato hash with ground beef and carrots. I’m still tweaking this recipe. It was better than the last time I had it but still lacking something. I will get it figured out.

After lunch I went to help a friend move and got to see some people I hadn’t seen in a while. It was nice. Plus all the trips up and down the stairs were a nice mini-wod. After that I stopped in at Local Pig. It’s a butcher shop/charcuterie that I have been meaning to check out for some time now but never even knew where it was. I ended up leaving there with a couple of bacon burger patties, jalapeno-chedder burger patties, stuffed dates and bbq burnt end sausage.

So, for dinner I had a bacon burger, no bun, and a side of cauliflower & carrot mash. This was my first time trying the mash and I think it turned out really well. I made a big batch and so there was some left over.

After dinner I did my lifting from Friday. For some reason I had it in my head that I missed doing my front squats but I double checked my calendar and realized it was back squats. Week four is my deloading week and, as much as it pained me, I didn’t go heavy. I followed the recommended percentages and this week was 40%, 50% & 60% with 5 reps each. That came out to 80, 100 and 120 pounds. Ed was out there with me and he did the same but went up to 185 pounds. It was hard stopping at 120 but I reminded myself that there is a method to this madness. I also did 10 reps of power clean to push press at 65 pounds to work on speed. I’m going to work this in at varying reps with anything from 65 to 85 pounds to work on the speed of this movement while keeping proper form.

Day 26

For breakfast I had a couple of the sausage stuffed dates and they were delicious. I also had two eggs over medium. Lunch was a small cup of turkey vegetable soup, some left over cauliflower-carrot mash and a few pieces of turkey.

My workout today was front squats and strict presses. Both at the same lower percentages. It’s going to be that way all week.

Strict press – 3×5 – 45,55,65 – They felt good… and insanely easy

Font squats – 3×5 – 70, 90, 110 – also felt good and light. I focused on form and hitting proper depth with out going too low. Just tried to break parallel and come back up.

Between the two movements I decided to do some more cleans to push presses for speed like yesterday. Today I went for 2 minutes and did a total of 22 reps. 12 the first minute, 10 the second. I tried to make sure that every rep was fluid and efficient. Next time I do it I am going for a true max effort in three minutes. I could have done more in this one but took a rest break after the first twelve reps until the end of the first minute (about 13 seconds).

Dinner was chicken breast wrapped in bacon and smothered in pineapple. That crap is delicious and my own creation. I am proud of it’s beauty and simplicity. I made it one night a while back when all three ingredients were in the house. Seriously tasty stuff. TRY IT. You just wrap bacon around chicken breast and then cover it with pineapple and back it until it is done. How much easier can it get?

If you don’t try it sometime that’s your loss. But seriously, do it.

Oh, and I also made some sweet potato fries seasoned with rosemary and ground coriander. I could eat my weight in that. There was supposed to be left overs for Ed for tomorrow. All he is getting is one chicken breast. Sorry baby. Every time I went in the kitchen I ate more fries. I’m not ashamed.

I was having a craving for chocolate and so Ed was kind enough to bring some home. Godiva. 85% dark chocolate.Giant bar. I think the bar is intended for cooking. I don’t care. I behave and only ate two pieces. I did ignore the girl scout cookies, m&m’s and kit kats that spent the day calling to me. Screw you temptation. I want tight abs more than I want you.

I also had a couple of glasses of wine with my baby before calling it a night, which I am doing now.

Holiday weekends, you got to love them. Spending time with family and away from the computer.

11/23 – Thanksgiving

I started out the morning with overhead squats. I did a 5,3,1 at 85, 95 and 105 pounds. I did two reps at 105 (third rep didn’t count as I didn’t break parallel). Then Ed & I hit the road to go visit my family on the other side of the state. We were out of eggs and didn’t get up as early as we wanted so breakfast was on the road. The only thing open was Taco Bell. Very healthy, I know but it was better than gas station food. I had a soft taco and a 5 layer burrito to go with the coffee I picked up when we filled up the gas tank.

At my aunt’s house I a few of the sweet potato/bacon biscuits I made, some bacon wrapped dates that Ed made (I LOVE those), turkey, stuffing, mashed potatoes with gravy, corn and a couple of rolls. I only had one serving of cheesecake for desert. I did have two trips for the main meal.

Ed had to work the next day and so we made to 3 1/2 hour drive home. We were still full and so we only had wine for dinner.


I did something I have never done before. I went shopping on black Friday. I didn’t do any of that crazy early morning crap. I slept in until 8 and it was glorious. I had left overs for breakfast including turkey and mashed potatoes. While out shopping I went to Panda Express and had a two entree plate with steamed rice & double orange chicken. I ate maybe half of my rice.¬† For dinner Ed & I went to Abuelo’s. I had the Juarez meal and two margarita’s. Don’t judge me. They were awesome. And yes, I had a healthy serving of chips and salsa. Ed & I have decided to go paleo next week and so I am enjoying the bad for me foods while I can.

No lifting today.


Breakfast today was the last of the turkey, some carrots and the last of the bacon wrapped dates from Thanksgiving. I could eat those suckers like candy. When I got to the gym I did 2 rounds of 500 meter rows. I wasn’t pushing for max effort time and so was happy to get 2:12 on my first round and 2:01 on my second.

After helping with the onramp, Miriam and I did some strength work. We did 10 rounds of 1 rep every thirty seconds power snatch followed by the same with power cleans. For the power snatches I started off with 75 pounds but bumped it up to 85 on round 4. For the power cleans I did 115 pounds. After that we did a 5-3-3-1-1-1 of split jerks. I did 105, 135, 145, 155, failed at 165 and then got 160, then ended it with 165. The last time I did split jerks I maxed out at 140. It’s been a while but that’s a 20 pound PR and a 5 pound PR on jerks of any style as I just got 160 for my push jerk 9 days ago. I am VERY happy with that.

I met Ed for lunch at Corner Cafe and had a 1/2 pound burger with bacon and pepper jack cheese along with some sweet potato fries. Lunch was late and so we didn’t really have dinner. Ed’s daughters, son-in-law and grandkids came over tonight. It was a nice visit. We had cheesecake and played with the baby. After everyone left we had some wine.

It’s been a good holiday weekend so far. Tomorrow was a scheduled rest day but since I didn’t do any lifting Friday I think I am going to change that. I will probably do the front squats I missed yesterday.

Today was supposed to be overhead squat day, but that didn’t happen. I bumped it to tomorrow morning so I can earn my Thanksgiving.

Breakfast today was a couple of scrambled eggs and bacon. Lunch was left over schezwan chicken and a small glass of milk. Yes, I know that dairy isn’t the best idea when you are congested. I didn’t care. It was needed t counter the hotness of the chicken. I love that sauce but it burns. Ed is better with the hot stuff than I am.

At work I have the best boss ever. I work from home and don’t usually get anything when the in office people have special celebrations and such. So, he let me & the other two home workers out 2 hours early today.

After work was the onramp. We taught snatches. It’s not the easiest move to learn or to teach. I got in a handful of demo reps at 65 pounds.

After class Ed & I had date night. We went to Anthony’s. If you like Italian and are in the KC area you MUST check them out. Best meat sauce ever. I’m just saying. If you don’t like Italian food, well, I just feel sorry for you because you have no idea what you are missing out on. I had the pollo con provolone with a pasta side.

Back at home I made some Bacon Sweet Potato biscuits for tomorrow. They are basically this recipe from PaleOMG doubled. I didn’t use chives because I didn’t have any and I am not a big fan of onion of any type.

If you are looking for a fun food blog with a LOT of awesome recipes check out PaleOMG. Seriously. Even if you aren’t focused on a paleo diet. Plus it is super fun to read her blog. I would love to meet Juli someday. She seems like a fun person.

Well, that’s it for tonight and tomorrow’s post will likely be late as well. Night everyone.