Posts Tagged ‘paleo’

Yesterday was an unplanned rest day. My wrist, well actually, the joint at the base of my thumb, was causing me some pain. I’m not sure what I did to it but when I held the jar of almond butter with my left hand and tried to take the lid off, I thought I was going to die. It wasn’t constant pain. Just certain ways I moved it or gripped things caused pain. So I babied it all day.

For breakfast I had some turkey. For lunch I had a steak on a bed of lettuce with some celery, carrots and almond butter to dip the celery in.

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It was pretty tasty. The picture doesn’t do it justice.

For dinner Ed & I went out. We went to make some plans and arrangements for our upcoming wedding. I had some basil cream stuffed chicken, brisket, mashed potatoes, baby new potatoes and a ceaser salad. Of course there was cake. I didn’t want it but for the sake of my wedding guests I HAD to taste it. I would hate to serve dry cake or something that tasted horrible. You believe me, right? It was ALL for the sake of my family and friends. My sacrifice was for you.

Moving right along….

Back home the pain in my hand was getting pretty bad. So I had some liquid painkillers and got put to bed.

This morning I had a banana and the last of the turkey for breakfast. For lunch I had some chicken in awesome sauce and celery. After work it was time to hit the gym. I can’t lie, I was nervous. After all Fran was making an appearance. I haven’t seen her in over a year and that was before I was able to do a pull-up. Throw in my fears of not being able to hold the bar or the pull up bar and I was only hoping to get through it alive. I paced myself through the thrusters. I took longer than I should have, I know now, but I didn’t want to be too exhausted for my pull-ups. I managed to finish her in 11:03. So now I have my first RX Fran time and a place to build on. Next time I want to have it under 10 minutes. The after WOD finisher was 100 ab mat sit-ups and 25 ball slams at 20 pounds.

For dinner Ed cooked chicken in Italian seasonings with pasta sauce and sauteed squash and zucchini. It was pretty tasty. He should cook more often. Hint, hint. I love you babe. 🙂

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This morning I had a late breakfast but I didn’t let my hunger lead to bad food choices. I had two eggs over medium and bacon. For lunch I had turkey and half of a large sweet potato with butter. Ed got off of work early today and so I was nice and split the last sweet potato with him.

My forearms felt better today but not great so I spent more time digging the lacrosse ball in to the sore muscles.

The first workout of the night I had a goal of getting 8 rounds. It was a 15 minute AMRAP of 5 power snatches at 95 pounds and 20 double unders. My double unders weren’t exactly cooperating and I know my form was a bit off on the snatches. My 1 rep max is hanging out at 105, so 95 was a bit heavy. I got 7 rounds plus 1 snatch. Not exactly what I wanted but I am not disappointed.

Strength work tonight started off with 12 minutes of snatch work ending with a 3×1. This was focusing on proper form for the full or squat snatch. I do have a bit of trouble dropping under it when the weight gets heavy. I know that B.E. is right when he said something about me getting bigger numbers once I finally get that drop right. So a lot of my “home work” will include light weight with lots of reps of full squat snatches. I want 135 before the year is over damnit.

After that we did high bar back squats – 3×5. I did a warm up set at 85. Then I did 135, 155 and 155. I could have gone heavier but Holly & I both were leaning a bit forward on the second round so we agreed that we needed to focus on keeping the chest up through out the movement.

I skipped the metcon and went over to help with the rather large onramp class. They were working on snatches and something happened that made me feel pretty damn good. I was trying to help one of the women understand the bar path and keeping it close to the body during the lock out overhead portion of the move. I showed it to her in slow motion with the pvc pipe and then had her run through it a few times. She said people had been telling her the same things over and over about it but that it didn’t make sense until then. Her next three reps, while not perfect, were a LOT closer to the body. I’m very glad I was able to help flip that light switch in her mind.

Dinner tonight was a salad with chicken, carrots, celery, green peppers, romaine lettuce (or maybe it was red leaf, Ed fixed it for me) and homemade Italian dressing. I also had one glass of “Rum Punch” because my wrist was hurting quite a bit. I’m not sure exactly what I did to it. I am taking a rest day tomorrow to recover and do some mobility. I have heard rumors a certain WOD is returning Thursday and I want to be ready for her.

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.

11/23

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.

11/24

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.