Posts Tagged ‘sweet potatoes’

I’ve been a bad girl. I’ve been meaning to sign on here and update but it’s been one thing after another. It’s no excuse but that’s just how it goes some times. Also, I haven’t eaten very well recently. It was my birthday weekend and I allowed myself to cave a few times. There were cupcakes, breaded chicken and fast food fries. And, aside from the few lifts I demo’d on Sunday, there was not very much working out. I planned on getting back on track yesterday and food wise I was, but my baby boy was sick and I didn’t feel right going out to lift weights while he was feeling so bad.

Today I am back at everything full swing. For breakfast I had a banana and bacon. For lunch I had steak, bacon and celery. For dinner I had pork roast and a couple of sweet potatoes with butter. I was just going to have one, but it was post-wod and I was starving.

Tonight, as is usual on Tuesdays, I attended two classes. First we did a 20 rep max back squat – unbroken. I did 155 pounds. Last time I did it I used 145. I was very grateful for Ed who was spotting me and pushing me through the last 5. Then we did a WOD that had 30 reps of bear complexes. Not only that, every time you dropped the bar you had to do 2 burpees, 4 box jumps and 6 wall balls. I completed it in 15:38, 2:10 faster than the last time I did it. I broke the reps up in to 8, 8, 7 and 7. Next time I hope to do 10, 10 and 10. Oh, and I used 75 pounds. If you have never seen a bear complex or are not sure what they are, check out this video.

After that was the Club WOD. I did a 5,5,3,1,1,0 of split jerks. It was supposed to be a 5,3,3,1,1,1 but it didn’t work out that way. The bear left me more drained that I expected and I couldn’t go as high as I wanted. The “warm-up round” wasn’t so much a warm up after all. I did 95, 105, 115, 135, 145 and then failed my two attempts at 155. I just couldn’t get my feet to move. There was no dropping under the bar. I will need to work on this some more so that it doesn’t fail when I am exhausted. Then it was a 3 position snatch pull, 5 rounds of 2 reps. I did 95, 105, 115, 125 and 135. I did use the hook grip and my thumbs are not liking me.

I can tell that I am going to feel this tomorrow. It’s okay though, I have my foam roller to get me through it.


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.

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.

I did not want to wake up this morning. However, my alarm clock also serves as a breakfast alert for our kitten and so Mocha was in my face to make sure I didn’t oversleep.

For breakfast I had the last of the left over roast with some more carrots, a small glass of milk, an even smaller glass of orange juice as I finished off the carton and the usual coffee.

My afternoon workout was a little later than normal so before hand I had a little snack. I “grilled” some apples that were lightly sprinkled with cinnamon in a skillet with some extra virgin olive oil and then drizzled on the “caramel” sauce I found here. I used almond butter as it was the only nut butter I had on hand and it was YUMMY.

This picture does not properly reflect how delicious these were.

For my workout today the focus was on hang power snatches and overhead squats.

Hang Snatch – 3×3 – 60, 70 & 80 pounds

OHS – 3×3 – 80, 90 & 100 pounds.

I actually ended up doing 4 reps at 100 and failing at my attempt for a 5th rep. Overhead squats are definitely my weakness and I plan on correcting that. When we get a wall ball for our home gym I will be using that to make sure I get full depth. I think I might add this movement to Friday’s lifting with a low weight to work on form and stability.

After work it was onramp time at the gym. More kettlebell swings and wall balls. This time I didn’t try to hurt my arm doing wall balls. That was a plus. Kettlebell swings are not an easy move to master and so to the beginners I would like to say focus on one issue at a time and be patient. If your arms are sore the next time but your glutes aren’t, you still need some work to do. Be patient and keep at it. You will get it. I did and I am sure my first attempt at them sucked.

Dinner was chicken cooked in the crock pot with some seasonings and a sweet potato with butter. Then a bottle of red wine with a small piece of cheesecake for dessert while catching up on Castle. I do love that show. I started watching it because I love Nathan Fillion aka Capt. Malcolm Reynolds aka Captain Sexy-pants. I do, however, love the show for the show and not just because he is in it.

Tomorrow is my active rest day which means no heavy lifting at home. I do plan on doing some burpees and the WOD my box has set. Hence the “active” and not full rest, sitting on my butt eating frozen cookie dough from the container and wasting all the effort I put in already this week. I’m trying my best to ignore the frozen cookie dough.

Wish me luck.

So far in this journey I have noticed that my willpower is strong when it comes to sticking to my lifting schedule. Even more so after I wrote 4 weeks of lifting out in advance. I know before hand what I will be lifting everyday – movements, reps, percentages. The only parts not set in stone are my warm ups, stretching and any additional exercises to be done if time allows it.

I have also noticed that my willpower is lacking when it comes to snacking, especially on days when my mood is off. As I mentioned before I am now planning my meals in advance. Unfortunately I didn’t get a chance to plan out a full week of meals so I am currently working one day in advance. It’s a start and I am hoping to expand it a little further as I go along.

Breakfast this morning was paleo beef stew. It was pretty tasty. I’m not normally the type of person to eat stew for breakfast but it was a cold morning and just sounded like a good idea last night. It was a great idea. I also had a banana, orange juice and coffee.

Today was deadlift day. I added weighted good mornings as a warm up and ended with arm focused movements to help strengthen the upper body.

Good mornings – 5×5 – 65, 75, 85, 95 & 100 pounds

Deadlift – 3×3 – 210, 250 & 280 pounds

Barbell Curl – 3×3 – 65, 70 & 80 pounds

Bent Over Rows – 4×3 – 90, 95, 100 & 105 pounds

Lunch was roast that was cooked in the crock pot last night and some carrots fresh from the ground. I would say fresh from the garden, but that’s not really accurate anymore considering all that is left are some carrots. It makes me sad to see it so empty. Ed & I are already talking about expanding it next year. Apparently 800 plus square feet of garden plus a table of herbs & a planter box just isn’t enough for everything we want. I have no problem with this. I want gallons of tomato sauce to freeze next year.

I had a midafternoon snack in the form of a sweet potato with butter. I frequently get hungry before my evening workout on Tuesdays and wanted to avoid this. Mission accomplished. When it came time for the workout I felt fueled and ready to go instead of wishing I had a handful of almonds or a banana to eat first.

The workout tonight was brutal. It was a deadlift chipper with pull ups, push ups, wall balls, toes to bar and double unders (not in that order). It took me just over 17 minutes to get through it and I felt exhausted at the end of it. It was great. 🙂 Yes, I enjoy being so worn out from my WOD that I am gasping for breath while sprawled on the floor after it’s all done. I’ve never claimed to be “normal” and like it that way. Of course I have surrounded myself with people who feel the same way so I guess I am normal to this group of people. We are our own brand of weird here in CrossFit and I love it.

After that there was one more class for me. I only did part of it though. It was a high hang snatch/snatch balance combo. (Insert your own snatch joke here as I think they were all thrown around tonight. Many by me. I really should have worn my snatch shirt to class.) It was ten rounds to be completed one round every 30 seconds. I did 65 pounds. Form & speed was the focus, not weight. It felt pretty good but during one of the snatch balances my ankle gave me a bit of a twinge. It’s still not 100% so I decided to call it a night there.

Well, mostly call it a night. I did go over and help with the onramp class that was going on at the same time. It was a fairly large class and they were going over thrusters. I figured my time was better spent helping people work on form than it was sitting on my posterior. I love helping people learn these moves and find the same love for CrossFit that I have. I love it most when people listen to what I have to say and then I see it helping them grasp a concept and improve their form.

For dinner Ed & I decided to go out. We don’t do it very often and I am going to say it was all his idea. We went to Waffle House. I had a side of bacon, hash-browns with cheese & ham and a waffle. How can you go to waffle house and not get a waffle? I don’t honestly know but Ed does it all the time. That guy is not normal.

Then it was time to come home and wash the funk off of myself and snuggle up for the night. It’s my favorite part of the day.

Today was a true rest day. No lifting, no squatting, no running, no swinging of kettlebells and no demo’ing anything. There was a pretty good amount of family time though and that is always nice.

Breakfast – Bacon, egg & cheese biscuit.

Snack – one slice of left over meat lovers pizza.

Lunch – 5 layer burrito, soft taco & a package of rolos.

Dinner – Sirloin steak with baked sweet potato topped with butter and a large glass of Cabernet.

Dessert – cookie dough and some more wine.

I didn’t do a lot to write about today, but I did end the night cuddled up on the couch watching the Firefly 10 year special. If you don’t like the show Firefly, well, you’re wrong. You couldn’t be more wrong and may as well just accept that you will always be wrong. I can usually agree to differing opinions about most things but some times you just have to stand your ground. This is one of those times for me. So don’t try to argue this one. Just sit there in your wrongness and be wrong.

Tomorrow I resume lifting with front squats and strict presses and so now I must say goodnight so that I can rest up for that.