SC Day 11

08:45am: 4 pieces pineapple, cherry pie Larabar
12:45pm: Braeburn apple
03:30pm: rice & bean bowl from Rancho Bravo. . . without the rice and beans. So a bowl of meat, cilantro, tomatoes, & some guacamole. (Good call Marg!)
04:45pm: 3 pieces Trader Joe's beef jerky
06:30pm: WOD (CrossFit Total)
09:30pm: banana w/almond butter (I think I may have grown an addiction, yikes)
10:00pm: made two egg omelet w/left over meat from Rancho Bravo and tomatoes but ended up only eating half of it. Oolong tea. Fish oil.

After tonight's WOD, I didn't feel hungry at all. Usually my appetite is there after a workout, especially after lifting but tonight I wasn't that hungry. I got home, showered, got a little hungry, then it kind of went away after I had got done cooking. Kind of weird, but not at the same time. Just thought I'd share!

PS - congrats to everyone who PRed today. It's great to see you all improve!

10 February 10

Maxwell Fuangaromya

"Paleo Challenge" Day 10:

10:00am: 1 glass of milk

1:30pm: 8 satsumas

3:00pm: 3 egg omlet with salmon, and 4 slices of chedder jack cheese

10:00pm: 1 cup of odwalla, and a cup of vegetable soup

11:30pm: 1 cup of yogurt with granola, 1 slice of olive bread with butter, and 1 banana

09 February 10

Maxwell Fuangaromya

"Paleo Challenge" Day 9:

12:00pm: 1 glass of orange juice, and 1 pear

3:00pm: 1 bowl of yogurt with granola, and a 4 egg omlet with salmon

9:00pm: 6 slices of chedder jack cheese, and 1 slice of olive bread with butter

MK 10

0800 2 eggs scrambled w/ beef breakfast sausage, yellow pepper, onion, avocado, 1/2 pear, black tea, fish oil
1400 ~5oz lamb stew meat w/ yellow pepper, cilantro, pineapple, salsa verde, 2 pieces of orange, herbal tea
1600 tangerine
1900 ~5oz seared tuna steak, guacamole, roasted beets, fish oil

FMF 10

Day 10

Nutrition

1030 - 2 eggs scrambled + sea salt + pepper, small spoon of salsa, 3 pieces of bacon, glass of water, (2) omega-3 fish oil

1300 - 1/2 cup of plain yogurt with 3 pieces of pineapple, 1 tangerine

2130 - 1/2 of my petite baked salmon topped with basil + sea salt + pepper, 1 pear + 1 spoonful of almond butter, 3 pieces of pineapple, glass of water, (2) omega-3 fish oil

WOD

Tabata intervals! Score: 39

18 days left of the challenge...

peej day 10

1500 - Small plate of curry shrimp, 5 meat balls, cup of blueberry raspberry yogurt with pecans, 1 cup of pecans macadamia and dried cranberries. Pint of water.

1730 - 12 oz. americano 2 packets of sugar, cream.

2000 - Water (post wod)

2130 - Ground beef, lettuce, tomatoes, 4 asparagus, a couple snap peas, 2 doritos.

WOD - tabata intervals - score: 40

* pull ups - 10
* push ups - 4
* squats - 12
* double unders - 5
* sit ups - 9 (this was the third time I did tabata sit ups in 2 weeks!)

Bad day of eating today. I didn't eat til about 3 pm. The WOD was good. Push ups were the hardest for me and I had to slow down a little for my arms sake. (Push ups were what gave me the infamous rhabdo) I did do well with my double unders seeing as the first this I said when I saw the WOD was "I can't even do those." I got 5 consecutive today so I'm ready to get 10!

SC Day 8 9 10

08 Feb

08:45am: 2 scrambled eggs, peanut butter Larabar
12:45pm: 5 pieces beef jerky (Trader Joe's), 5 almonds
02:45pm: garlic pork (marinated in lemon juice, olive oil, rosemary, and garlic), 9 asparagus (asparagi?) fish oil
05:00pm: WOD (Fight Gone Bad)
07:00pm: Pomegranate Keifer from Healeo
08:15pm: 5 pieces beef jerkey
09:30pm: grapes, garlic pork from earlier

09 Feb

Rest Day
11:45am: 2 scrambled eggs, 2.5 bacon
12:15pm: cinnamon roll Larabar, salmon oil
05:15pm: Braeburn apple
06:00pm: mixed green salad w/leftover garlic pork, red yellow orange peppers
06:45pm: frozen banana and strawberry mix
09:30pm: baked tilapia fillet w/red yellow orange peppers, salt, pepper, & olive oil

10 Feb

08:15am: green tea, apple pie Larabar
12:00pm: pineapples, green tea from earlier
01:45pm: half banana w/almond butter
02:15pm: meat "cookie" (ground beef w/onions, garlic, italian herbs) with mixed green salad, red yellow orange peppers, & 7 pieces of Trader Joe's sweet potato fries (baked)
04:45pm: half banana
07:00pm: WOD (tabata intervals of: pull ups, push ups, squats, double unders, & sit ups)
09:30pm: @Southlake Grill - sweet potato fries, mixed green salad w/grilled chicken, tomato, & cucumber, a cup of tomato basil soup, green tea
11:30pm: 2 salmon oil

AB 9, 10

DAY 9

rest = 7 hours

nutrition

1000 bacon, 3 eggs (scrambled in bacon fat)
1100 12oz coffee
1300-1600 a bunch of satsumas, can of peaches, sardines in olive oil
2100 tilapia in olive oil, bell peppers
2300-0000 made a bunch of the chocolate paleo pancakes, fresh pineapple, applesauce

wod

none.

DAY 10

rest = 4 hours (ouch!)
1100-1330 nap

nutrition

0800 chocolate paleo pancakes, pineapple, Chocolate Monkey tea*
1100 spoonful of almond butter, pineapple
1400 Rancho Bravo: asada rice & beans bowl (no rice, no beans) + 2 sides of guac
1515 Cafe Vivace: 12oz americano
2100 Southlake Grill: chicken burger + lettuce, tomato, bacon, avacado, sweet potato fries
2330 PINEAPPLE! i bought one and cut it up. tropical fruits = insulin spike, but i loooove the fruit when i can get it

* i'm drinking waaaaay too much coffee. it's not a health thing, it's a budget concern. i have all the tools to making my own coffee and tea at home, it's just the prep that gets me. i need to restock some coffee beans and some teas so that i can use the big ass 2liter stanley thermos my sister upgraded me with at Christmas.

wod

did some OHS with Brady. 6 reps each at 20kg, 40kg, 50kg, 60kg, 64kg

did some clean & jerks with Marc D. 2 reps at 50kg, 5 rds

for time:
30 muscle-ups

8:49 (?)

eh. my PR for this wod is 5:00. but seeing as i'm not consistent with my work yet, it's good enough.

peej day 9

0800 - The rest of my tall americano
1230 - Omelette. 3 eggs, onions, spinach, garlic salt and pepper. Pint of water.
1340 - Cracker with cranberry and cream cheese, a handful of carrots.
1730 - 8 oz. americano, 2 packs of sugar and cream.
2000 - Apple, water.
2100 - Curry shrimp. greens, onions, shrimp, coconut milk. Pint of water.
2200 - SW chopped salad minus black beans. Pint of water.
2330 - Brownie and half glass of milk.

WOD
- half cindy. 7 rounds +5,5
- tabata sit ups. 10
- tabata knees to elbows 4 (couldn't get my toes to the bar!)
- 2, 2, 2 power clean 25kg
- 5, 5, 5 hang pulls 25kg (is that what they were called?)

MK 9

0800 2 eggs scrambled w/ avocado, cilantro, green onion, spinach, black tea, fish oil
1000 earl grey tea
1130 1 piece tuna jerky, 4 almonds, 2 macadamia nuts
1330 1 grilled chicken breast, romaine lettuce, avocado
1700 WOD (power cleans, clean pulls, tabata situps and feet to bar)
1930 1 piece beef jerky, 1 small orange
2100 cashew chicken w/ veggies, garlic pork (jai thai), fish oil

FMF 09

Day 9 & Feelin' fine...

(hahaha, I had to)

Nutrition

1100 - 2 hard boiled eggs + sea salt, (6) bite size meatballs, glass of water, (2) omega-3 fish oil

1430 - 1 Cashew Cookie Larabar

2030 - 2 petite boneless skinless chicken thighs rubbed in chili powder + sea salt + pepper, glass of water, 1 pear + almond butter (YUMM!), (2) omega-3 fish oil

2230 - glass of water

WOD

Power clean 2-2-2

Clean pulls 5-5-5

Tabata sit ups

1 minute rest

Tabata toes to bar

35kg, 35kg, 11, 4

Just want to end with saying that I am feeling really good and I am having less temptations. From these 9 days I have already made the decision that I want to continue living this active and healthy lifestyle past February. I want to make it my goal to eat Paleo so it is just natural and not something I have to think about. It really is the way to eat and I want to make it part of my lifestyle. Keep it up everyone! We are doing awesome :)

peej day 8

1000 - eggs (scrambled) with onions and tomatoes, pint of water
1200 - 5 meatballs, 1/2 meat "cookie", 3 asparagus, 1 chicken wing, 2 mini bell peppers, 1 chip with guacamole, 1 cracker with cranberry & cream cheese (ugh) pint of water.
1400 - 3/4 of tall americano with cream & 1 pump of white chocolate.
2000 - 1 tangerine, water.
2200 - 5 meatballs, other 1/2 of meat "cookie" lettuce wrapped with slice of colbie cheese, 1 wing, asparagus, pint of water.
2300 - 1/2 cup of pecans and cranberries.

WOD - Fight Gone Bad
Score: 246. I started out with 15# dbs but I ended up scaling down to 10#. It was discouraging but I didn't want to irritate my arm any more. 20" box jumps and 8# wall balls.

Lots of leftovers from yesterday's gathering. Lots of SWEETS. I couldn't resist a little of the cranberry & walnut celebration this morning, but Faye told me I worked too hard tonight to give in again. Thanks!

08 February 10

"Paleo Challege" Day 8:

10:00am: 1 glass of orange juice

1:20pm: 1 apple

2:00pm: Egg omlet with mushrooms, spinage, and salmon.

2:45pm: Earl Grey Tea

10:15pm: 1 bowl of yogurt and granola.

07 February 10

Maxwell Fuangaromya

"Paleo Challenge" Day 7:

1:00pm: 1 cup of milk, and 10 cherry tomato's

5:00pm: 6 slice's of turkey, 6 slice's of cheese, two banana's, 10 cherry tomato's, and an apple

9:00pm to 11:30pm: 6 beers, 2 pepsi's, 2 plates of white rice, and 1 donut.

06 February 10

Maxwell Fuangaromya

"Paleo Challenge" Day 6:

12:45pm: Goji glory from Healeo

3:00pm: Bowl of yogurt and granola, and an apple

6:00pm: Chicken soup, and a salad, plus two slice's of olive bread with butter

9:00pm: 1 Pure bar

05 February 10

Maxwell Fuangaromya

"Paleo Challege" Day 5:

10:00am: Glass of Milk

12:00pm: Three eggs and half of a tomato

5:00pm: 6 hard boiled eggs and half a bag of small carrots

10:00pm: Chicken soup with carrots, cauliflower, beats, celery, and spelt

11:30pm: Bowl of yogurt and granola

FMF 08

WOD- Fight Gone Bad

Score: 275!!

I'm excited. I beat my personal record today. Last time I did this WOD was 11/18/09 and I scored a 248. YAY.

Nutrition

12:00 - 2 eggs scrambled + mushrooms + tomatoes + onions, glass of water

2:15 - 12-oz Americano + 1.5 pumps white chocolate + cream [did not finish it..]

4:30 - Pecan Pie LARABAR

7:00 - Pomegranite Smoothie from Healeo

9:00 - Left over chicken + red bell peppers + garlic w/ guacamole, glass of water

MK 8

Diet:
0800 3 eggs scrambled, pineapple, blueberries, green tea
1230 ~5oz lamb stew meat, zucchini, cauliflower
1500 grapefruit
1800 beef jerky
1900 WOD (FGB)
2100 chicken breast cooked in trader joes verde salsa w/ yellow pepper, onion, cilantro, pineapple, fish oil

AB 5, 6, 7, 8

Day 5

rest = 5 hours

4 hard boiled eggs
12oz coffee
bacon. lots of bacon.
110g beef Primal Pac

1 bell pepper

handful of macadamia

2 hard boiled eggs

SLG: sweet potato fries, cheeseburger, tomato-basil soup, 

Day 6

rest = 7 hours

12oz coffee
Healeo: coconut almond
1 PURE chocolate bar
Deluxe: blackened tilapia tacos, mac & cheese, ginger beer.
2oz unsulfered, unsweetened dried mango
1 peanut butter cookie LARABAR*

going to try to make my own larabars.

Day 7

rest = 10 hours

bunch of meatballs, meat cookies, broccoli, roasted pineapple + cinnamon, asparagus, scratch guacamole, bbq chicken, bell peppers. 2 mini brownies, a shitty cinnamon roll. 10oz Coke.

Day 8

rest = 6 hours

0800 2oz beef jerky
1030 12oz coffee, scrambled egg + ham
1400 1.5oz beef jerky
1600 handful of macadamia nuts
1630 porkchops + asparagus
2145 Rancho Bravo: asada rice & bean bowl sans rice & beans! + guac
2215 2oz unsulfered, unsweetened dried mango

NO WORKOUTS.

General Announcement

Way to go on the first week everyone!  Thanks for being so consistent with your posting!

If you haven't already given your $20 to Andrew, do so by the end of the week!  Thanks!

Tip of the week:
If you are hungry post workout and don't have anything lined up to eat.  Take my advice and go to Rancho Bravo - get their "rice and bean bowl" w/ asada steak and gaucamole and veggies, sans rice and beans (and cheese if you are no-dairy).  Eat it up, but save a little for the morning and add to your eggs for breakfast with some of their house made salsa.  Holy shit - deliciousness!

Weekend Foodstuffs

FRI 5 FEB 2010
(I'm pretty sure I was thinking about fasting today, but then I got hungry after the stupid workout.)

WOD
"Linda" aka "Three Bars of Death"
10/9/8/7/6/5/4/3/2/1
Deadlift 1.5 BW [100kg]
Bench Press BW [55kg]
Power Clean 3/4 BW [61kg (rx'd)]
[27:xx] I can't remember exactly my time.

That sucked, but I mainly focused on form and took some time to try and get things right.

Nutrition
1830: 1 small Primal Pak, 2000mg salmon oil
2000: 3 scrambled eggs, 4 or 5 slices of turkey deli meat, about 3oz smoked salmon, water
2100: 2 little oranges, 10 or so almonds, another oz of salmon

MOMENT OF WEAKNESS: I picked up a french fry, looked at it, closed my eyes, took a bite, chewed once, realized my error, regrouped myself, sighed, and spit it out. Yea, I know. "Some starch." But I'll save my starch for something that isn't deep fried and oversalted (like a carrot, maybe).


SAT 6 FEB 2010
From 1030 til 2000: I was working on this big thing of smoked salmon from Costco or Sam's club. It was the big ass foot and a half long thing, and I got about halfway done with it. I probably had around 20 or so almonds, and 2 bananas throughout the day too. LAZY ASS DAY. Hella just marinated at home.
2100: 10 or so slices of bacon that I individually wrapped in Romaine lettuce with mayo. Hella low budget. Hella quick. Hella good.
2200: large thing of chicken breast sauteed in onions, orange, red, and green bell peppers, and some sort of curry sauce
0100: 1 large fuji apple, maybe around 6 more slices of bacon, water

SUN 7 FEB 2010
(Tried to combat the fact that I was working on Superbowl by doing an IF. That, and I was too busy at work to eat lunch.)

1800: 3 peices of baked chicken breast with this lemon, caper, buttery sauce on it, and about 7 or 8 sticks of asparagus, handful of grapes
1930: lechon baboy (roasted pig) and 2 large oranges
2300: more lechon baboy and 2 more oranges

Summary of the weekend: pretty decent. I wanted to eat out a couple times, but I knew it was probably paleo-safer to just forage through my house for food. Saturday was tough because it was the FIRST day in MONTHS that I did NOTHING all day. I even got to take a 3 hour nap! What a great day. Friday was pretty difficult too because I bought a bunch of 5 Guys bacon cheeseburgers for everyone in my family, but I decided to pass on it. I didn't want the temptation of the fries if I were to devour my burger. SELF-CONTROL! What I learned is that I need to start decreasing my fruits a bit, and start upping up my veggies. Fruits have been satisfying my sweet tooth, but I think it has been too much. Goal for this week: MORE VEGGIES!!

[DROO]

FMF 07

Day 7

Nutrition

Breakfast

3 eggs scrambled, 3 pieces of turkey bacon

glass of orange juice

(2) omega 3 fish oil

Lunch/Dinner

1 rib, 1 chocolate chip cookie, chips, Doritos, heart attack dip, guacamole dip, artichoke dip, 2 small pieces of steak, 1/4 of a green apple, meatballs, a bite of a cinnamon roll, cheese, pineapple, water...

(2) omega-3 fish oil

glass of water

DAMN. Well, now that that's over with. Going to be more strict from now on. Yeah....

peej day 7

1000 - Pint of water

1100 - A couple of snap peas, 1/2 cup of water.

1400-2000 - chips and artichoke dip, crackers cream cheese and cranberry walnut spread, carrots, broccoli, red bell peppers, brownies, pineapple and cinnamon, chili, hot chicken wings, steak, 1 apple, a cookie, jello shots (oh man), 3 beers, 3-4 glasses of water.

I basically just listed everything I ate because I grazed pretty much in that time period. I'm glad this day is over! No more excuses! :)

peej day 6

1030 - deviled egg, 1/2 pint of water.

1100 - cliff bar black cherry almond.

1300 - 1 cup raspberry yogurt.

1400 - left over chicken pepperonata, 1 tangerine, pint of water.

1900 - 12 oz. americano.

2200 - 1 hard boiled egg.

2300 - slice of pepperoni pizza.

SC Day 7

Super Bowl Sunday!

01:00pm: 1 piece of bacon and a handful of grapes (super random)
01:45pm: banana with almond butter
03:45pm - 08:00pm: 4 meatballs, red yellow and orange sliced bell peppers, lots of pineapples, grilled chicken leg, meat 'cookie' with lettuce
08:45pm: banana with almond butter

I am never going to any kind of party when I'm on a strict diet. I seriously almost cracked haha it was just bad in the beginning seeing all the food being set up before the game. Wasn't too bad after I got over it. Those damn cinnamon rolls looked good though.

Hope you guys had a good one & see you tomorrow for FGB!!!

MK 7

0900 2 eggs scrambled, leftover asada beef, salsa, pinneapple
1400 roast beef sandwich, green salad
1600 chips & salsa, 2 egg rolls, 3 chocolate chip cookies, 3 beers

MK 6

0900 Brkfst: 2 eggs scrambled w/ avocado, spinach, green onion, pinneapple, blueberries, black tea
1100 WOD Bumper plate workout
1330 Lunch: asada beef bowl w/ tomatoes, cilantro, gaucamole, salsa, fish oil
1500 Snack: 3 almonds, 5 pieces pinneapple
1600 Yoga
2000 Dinner: large veggie salad, 1 large piece beef jerky, fish oil

FMF 06

WOD - Saturday 2/6/10

Bumper carry, lunge, pushup, burpee, sit up shit-- Time: +/- a few ..47:10 ?

Nutrition

Breakfast
2 egg omelette + onions + tomatoes + salt + pepper w/ a scoop of salsa
glass of orange juice

Snack
Goji Glory smoothie from Healeo
Pecan Pie LARABAR

Dinner
boneless skinless chicken thigh + salt + chili pepper baked w/ sautéed red bell pepper sliced, diced tomatoes, and garlic
Glass of water

12oz soy chai =|

SC Day 6

10:00am: 2 scrambled eggs
11:00am: WOD
01:00pm: Pomegranate Keifer smoothie from Healeo (pomegranate juice, pomegranate kefir, goji berry, hemp seed, strawberry, banana)
01:55pm: 5 almonds
04:30pm: Tilamook Cheddar Cheeseburger no bun lettuce & tomato, 1 cup tomato basil soup, green tea, salmon oil -- Had a slice of cheese on my cheeseburger because I didn't want to be an a-hole customer, asking for all kinds of whacky things for my food order. *Shrug*
09:45pm: frozen banana smoothie with strawberries (frosted bananas the day before and just threw it in the blender with some water - turned out yummy)
12:00am: peanut butter Larabar

MK 5

0600 WOD: Linda
0800 2 eggs scrambled w/ coconut oil, onion, garlic, avocado, spinach, 1 small pear, green tea
1300 ~4oz grilled salmon, cabbage stir fry
1600 tuna jerky, herbal tea
1800 salad, tuna steak w/ salsa and asparagu, glass of wine

peej day 5

1200 - 6 pieces of bacon, 2 over easy eggs, a couple of snap peas. Pint of water.

1300 - 1 tangerine. 1/2 pint of water.

1500 - 4 oz. steak, cucumbers, snap peas, yellow bell peppers. Pint of water.

1900 - Chicken pepperonata (chicken breast, green and yellow bell peppers, olive oil), 4 deviled eggs, sliced ham, cheese and mustard atop slice of french bread, 3 pieces of sliced grilled zuchini. Pint of water.

2000 - Scoop of vanilla and chocolate ice cream. A bite of red velvet cake.

0000 - 1 deviled egg.

Slipped with the sugar tonight, but I made chicken pepperonata for girl's night in and they loved it!

FMF 05

Day 5

I had a beer last night :) Should log that.

Nutrition

Breakfast

2 egg omelette w/ mushrooms and onions

1 glass of orange juice

Snack

1 hard boiled egg + sea salt

glass of water

12oz iced americano -- didn't finish it though, what a waste.

Dinner

Personal size salmon + lemon juice + diced tomatoes + sea salt + pepper

Asparagus

Glass of water

(2) omega-3 fish oil

Snack

Peanut butter LARABAR <<---- really good and hit the spot.

small glass of Orange juice

WOD

3rds of

500m row

10 thrusters (15#)

in teams! Me and Garit. Time: 18:11

For time:

10/9/8/7/6/5/4/3/2/1

Deadlift 35kg

Bench 25 kg

Power Clean 25 kg

Time: 18:36

Once I finished I felt like I could have gone heavier. Oh, and I beat my PR for 500m row today, too (2:07)!

2/3

Breakfast:

2 egg scramble with tomato and onion.

Coffee

lunch:

tablespoon of almond butter (i was in a hurry)

snack:

3 slices of lunch meat

dinner:

chicken salad

cauliflower puree

2/4

Breakfast:

cottage cheese and turkey

coffee

snack:

banana

almonds

lunch:

chicken salad

tangarine

snack

almonds

Dinner:

salad

2/5

Breakfast:

cottage cheese

banana

almond butter

Lunch:

chicken soup with bell peppers

slip up

piece of cake with my son for his 1/2 birthday

dinner:

roast beef

roasted celery, carrot and onion

Something I remember reading a couple weeks ago...

Check this out for those trying to lose a couple pounds (or more):

http://www.marksdailyapple.com/17-reasons-youre-not-losing-weight/

SC Day 5

11:30am: left over pork pepperonata, about 1/4 cup & 1 tangerine
12:30pm: left over garlic chicken tenders
03:00pm: 10 green grapes
06:00pm: mixed green salad (w/red & yellow peppers, tomato(s) cucumbers), Korean bulgogi skirt steak, more cucumbers & green tea from Dragonfish Cafe
09:30pm: 4 pieces of roasted banana bites

A quick recipe I got from MTM to fulfill the sweet tooth - Roasted Tropical Banana Bites.


Serves 2-4 - Ingredients:

• 2 medium bananas
• 1 Tbsp unsweetened shredded coconut
• 1 tsp cinnamon
• 2 tsp brown sugar
• 1 tsp butter or vegan substitute
• 1 tsp lime juice (you could also use lemon)

I didn't get a chance to get shredded coconut so I didn't use that. Also did not use brown sugar. Next time I want to try it with shredded coconut .. not really a fan of coconut but I'm trying to expand my palate. Anyway, decided to try it out with unsweetened cocoa (so I basically used bananas, cinnamon, cocoa, butter, lime juice).

Preparation: Preheat oven to 425 degrees. Halve bananas length-wise and then into bite size pieces and place on a non-stick baking sheet. Sprinkle with brown sugar and coconut, then sprinkle liberally with cinnamon. Squeeze lime over everything. Add a small dot of butter to each bite. Roast for 5 minutes, then turn off oven and broil for 2-3 minutes (or until tops of bananas are golden and bubbly).

Really simple recipe! The cocoa didn't melt into the bananas like I thought it would (though the cinnamon did really easily) so maybe I put more than I should've . . or didn't put enough lemon juice on 'em. I'll have to experiment with these again later but overall I thought they were tasty.

DAY 4

WOD:
5k row for time
[20:03]

+ muscle up progression, and tire flips

I love how you get to race on the new rowers!

Nutrition:
0845: 2 chicken, spinach, asiago cheese sausages (BOMB!)
0940: 4 or 5 large strawberries
1200: 1 peice of buffalo jerky, 1 LaraBar (Pecan Pie), 2000mg salmon oil, 1oz apple chips
1230: 1 large fuji apple, 10-15 wasabi almonds, 3 peices of buffalo jerky
1530: 3oz apple chips, 2000mg salmon oil
1730: 4oz sirloin steak, 1/2 cup steamed cauliflower, 1 cup of steamed brussel sprouts, water
2030: 1 large primal pak, water
2200: 3 peices of chicken (with the skin on!! woo hoo!), 1 chicken sausage, water
2300: 2 large oranges

It really looks like I ate a lot today. But, in an effort to be as accurate as possible, I am trying to record all time times that I eat too. I could have just bunched it all up into breakfast, lunch, and dinner, but I think separating it all out provides a clearer picture of my eating habits throughout my day. As you can see, I am a grazer. I eat fairly smaller meals throughout the day. I don't intend to. I just eat when I'm hungry, and til I'm full. Just like Grok back in his day -- eat when the food is available and when you are hungry. I'm trying not to eat habitually. Kinda the idea with IF too. This is the easiest "diet" in the world. Just need to bump up the veggies though, and I should be good.

AB 4

Rest
9 hours

Nutrition
1030 3 scrambled eggs
1430 Whole Foods: mixed green salad + walnuts + cranberries, ginger & yam mash, hard boiled egg, bell peppers (some raw, some soaked in EVOO), coconut water
1700 55g beef Primal Pac
2100 pork pepperonata
2200 - 2300 assorted amounts of bacon. assorted amounts of peanut butter. assorted amounts of applesauce. snacked throughout- not eaten together!

WOD
GTG: multiple ring and bar muscle-ups

04 February 10

Maxwell Fuangaromya

"Paleo Challenge" Day 4:

10:00am: shot of odwalla.

12:00pm: bowl of granola, and yogurt

5:00pm: "Gap-pow Nuah-sap" or Thai Basil Beef over rice with well done egg.

8:00pm: 1 pear, and 2 Pure bars.

10:00pm: 4 hard boiled eggs.

03 February 10

Maxwell Fuangaromya

"Paleo Challenge" Day 3:

12:30pm: Cup of Odwalla.

1:00pm: 1 banana, a cup of yogurt, a hand full of chips, and two packs of juicy juice.

2:00pm: 1 banana, and a cup of yogurt.

8:00pm: 2 Pure bars

9:30pm: Buffalo meat pasta

10:30pm: Bowl of granola, and yogurt.

peej day 4

1200 - 12 oz. americano.
1230 - Omelette. 3 eggs, spinach, chopped onion, garlic salt. Pint of water.
1500 - 1 cup of snap peas, two pieces of turkey breast (deli cut). 12 oz. americano.
1800 - Garlic salmon salad. 6 oz. salmon fillet sliced, spinach, olive oil, garlic salt, some shredded cheese. Pint of water
2000 - 1 potato chip (Yes only 1! Ask Missy!) 1 piece of turkey breast, 1/2 a tangerine. Pint of water.

I feel like I didn’t eat too much today but I didn’t feel very hungry in between meals. No WOD today. My arm is feeling so much better! Not at full ROM but getting there. It really does feel like a bee stung me. I also grabbed a copy of The Paleo Diet so I’ll be reading up on that and hopefully trying out some of the recipes!

I had a question about the article Margaret posted. I don’t want to lose a lot of weight but I’m not trying to gain serious muscle mass either. Does it matter when you choose to sleep after you eat your last meal of the day?

MK 4

Rest day

Diet:
0730 2 eggs scrambles w/ beef breakfast sausage and spinach, handful of blueberries, black tea, fish oil

1200 Coconut chicken curry (~1 chicken breast)

1430 1 piece tuna jerky, couple nuts, herbal tea

1900 ~4oz salmon filet, cabbage stir fry (similar to this)

2030 1 date, couple cashews, fish oil

Cedric - Paleo Challenge Blog

"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” - Aristotle

Notes

• Daily supplements
• Fish oil - 6+ grams
• Folic acid & Acidophilus
• Vitamins C & D
• Rules
• 3 Meals - 6 AM, 12 PM, 7PM
• Paleo pack after workouts
• Fast 1 day weekly

Wed Feb 17

• Breakfast
• Guacamole
• Turkey Bacon - 3 slices
• Carrots - 3 baby
• Almond butter - 1/2 TBSP
• Post CF - paleo pack
• Lunch
• Carrots - 5 baby
• Almond butter - 2 TBSP
• Omelet
• Eggs - 2 full, 1 egg white
• Turkey Bacon - 3 slices
• Avocado - 1 small
• Peppers - 1/4 cup
• Post bike
• Apple - 1
• Almond butter - 2 tbsp
• Coconut butter - 3 tbps
• Post run
• Almond butter - 1 tbsp
• Coconut butter - 1 tbsp
• Dried fruit - 1 hand full

Tuesday Feb 16

• Breakfast - Omelet
• Eggs -2
• Salmon - 2 oz
• Mushrooms- 1 oz
• Spinach - 1 cup
• Avocado -1 small
• Snack
• Sesame Butter - 3 TBSP
• Carrots - baby sized, 2 hand fulls
• Lunch
• Chicken - 4 oz
• Avocado - 1 small
• Salmon - 4 oz
• Mixed greens - 1 cup
• Post w/o - Paleo Pack
• Dinner
• Salmon Burger - 4 oz
• Onion - whole pan fried
• Guacamole - 4 oz
• Turkey Bacon - 4 oz
• Snack (Potluck with friends)
• Apple - 1 green
• Salad - 2 cups
• Chicken - 2 oz
• Almonds - 1 hand full
• Pork rinds - 1 hand full

Monday Feb 15

• Breakfast
• Sesame seed butter - 2 TBSP
• Almonds - 1 handfull
• Carrots - 1/2 cup
• Post w/o
• Paleo pack
• Clementine
• Chicken - 2 oz
• Onion - 1/2 large, stirfried
• Lunch
• Mahi Mahi - 4 oz
• Squash - 4 oz
• Tomato & Onnions - 4 oz
• Snack
• Mixed Veggies - 24 oz
• Almonds - 1 handful
• Post w/o
• Paleo Pack
• Dinner
• Chicken - 2 oz
• Mixed Greens - 1 cup
• Sesame Butter - 2 TBSP
• Carrots - 2 handfulls

Sunday Feb 14

• Breakfast - Omelet
• Salmon - 4 oz
• Eggs - 2
• Onion - 1/2 large
• Mushrooms - 1/2 cup
• Artichoke - 1 TBSP chopped w/ garlic
• Snack
• Paleo Cerial
• Sesame seed butter - 3 TBSP
• Apple sauce - 3 TBSP
• Almonds - 1/2 hand full
• Cinnamon
• Tea & (all natural, no sugar added) Jam
• Lunch & Dinner = Fast

Saturday - Feb 13

• Breakfast - Paleo Pack
• Post WO
• Paleo pack
• Lunch
• Paleo pancakes
• Apple Sauce - 1/2 cup
• Almond Butter - 1/4 cup
• Snack
• Chicken - 8 oz
• Spinach - 1 cup
• Artichoke - 1 TBSP chopped w/ garlic
• Peppers - 2 TBSP chopped w/ vinigar
• Dinner - Marinarra poached eggs
• Eggs - 3
• Marinara Sauce - 1 cup
• Avocado - 1 small
• Salmon - 4 oz
• Peppers - 4 oz
• Dessert
• Sesame Seed Butter - 2 TBSP
• Apple sauce - 2 TBSP
• Cinamon

Friday - Feb 12

• Breakfast
• Jerky - 4oz
• Cellery - 4oz
• Carrots - 4oz
• Lunch
• Pork Chops - 4oz
• Spinach - 4oz
• Broccoli - 4 oz
• Snack
• Spinach - 8 oz
• Avocado - 1 small
• Chicken Sausage - 1.5 links
• Post w/o - Paleo pack
• Dinner
• Jerky - 8 oz
• Clementine - 1
• Spinach - 2 cups
• Snack - Paleo (?) Popcorn - 3 cups

Thursday - Feb 11

• Breakfast
• Paleo pancakes
• Lunch
• More Paleo pancakes
• Post run snack
• Paleo pack
• Omelet
• Eggs -2
• Salmon - 4 oz
• Pepper - 1/2 cup
• Post CF snack
• Paleo pack
• Dinner
• Veggies - 2 cups cooked mixed greens
• Chicken Sausage - 1.5

Wednesday - Feb 10

• Breakfast
• Omelet
• Eggs - 2
• Peppers - 1 cup
• Salmon - 2 oz
• Snack
• Jerky - 8 oz
• Lunch
• Lamb - 8 oz
• Veggies - 2 cups
• Snack
• Almonds - 3 hand full
• Raisins - 1 handfuls
• Avocado
• Post W/O - Paleo Pack
• Dinner
• Paleo Pancakes

Tuesday - Feb 9

• Breakfast
• Omelet
• 2 eggs
• Spinach - 1/2 cup cooked
• Onions - 1/4 cup
• Shitaki Mushrooms - 1/4 cup
• Clementines - 2
• Post w/o - Paleo Pack

• Snack - Paleo Pack
• Lunch - Salmon Salad
• Salmon - 4 oz
• Avocado - 1 small
• Mixed Greens - 4 cups
• Snack - Paleo Pack
• Dinner - FEAST
• Chicken sausage
• Eggs - 2
• Mixed Greens - 4 cups
• Broccoli - 4 cups
• Snack - Paleo Pack

Monday - Feb 8

• Exercise: FGB = 325
• Diet:
• Post w/o - Paleo Pack
• Lunch
• Chicken, Steak, Tuna - 4 oz each
• Mixed Greens - 4 oz
• Snack
• Jerkey - 6 oz
• Avocado - 1 small
• Dinner
• Chicken - 8 oz
• Bell Peppers - 2 cups

Sunday Feb 7

• Breakfast
• Eggs -2 scrambled
• Ham - 2 oz
• Post Workout Snack - 1/2 Paleo pack
• Lunch - Super Bowl
• Avocados - 3
• Tomatoes - 2
• Pork rinds - 1 large bag
• *NON PALEO ITEMS
• small (less than 4 oz) slice o' ice cream cake, basically 1 bite
• cheese - just a wee bit less than 1 oz
• Beans - less than 1 oz
• Cream cheese - 4oz

Saturday Feb 6

• Breakfast
• Eggs - 3
• Peppers - 1/4 cup
• Salmon - 4oz
• Post WO snack
• 2 paleo packs
• paleo smoothie
• All natural fresh squeezed OJ - 4 oz
• Wild Blue Berries - 1/4 cup
• Banana - 1/4 cup chopped
• Lunch
• Eggs - 2
• Spinach - 1/4 cup cooked
• Salmon - 4oz
• Dinner - Fast

Friday Feb 5

• Post workout - Paleo Pack
• Snack
• Eggs - 4 scrambled
• Grapes - 5 small
• Lunch
• Chicken - 8 oz
• Steak - 4 oz
• Guaccamoli - 4oz
• Salad - 2 cups
• Snack
• Jerkey - 80g
• Almonds - 30g
• Post Workout
• 2 Paleo Packs
• Egg Plant - 1/4 cup
• Dinner
• Salmon - 8 oz
• Eggs - 3
• Peppers - 1/2 cup

Thursday Feb 4

• Breakfast - Fast
• Lunch
• Mixed salad greens - 4 cups
• Mixed meet - 1lb
• Snack
• Almonds 40 g
• Dinner
• Chicken - 1lb
• Salad greens - 4 cups

Wednesday Feb 3

• Breakfast
• 1/2 paleo pack
• Broccoli - 1/2 cup
• Eggs - 5 scrambled
• Snack
• Pear
• Almonds - 20g
• Jerky - 25g
• Lunch
• Chicken breast - 8oz
• Salad greens - 2 cups
• Veggies - Mixed - 8 oz
• Snack
• Avocado
• Paleo Pack
• Post workout
• Paleo Pack
• Chicken
• Broccoli
• Dinner
• Salmon - 6 oz patty
• Spinach & peppers

Tuesday Feb 2

• Breakfast
• Eggs
• Almonds
• Jerky
• Snack
• 1/2 paleo pack
• Almonds 20g
• Lunch
• Egg plant
• Chicken Sausage - 1 link
• Snack
• Paleo Pack
• Avocado
• Dinner
• Spinach
• Duck - 8 oz
• Veggies - Mixed, 12 oz

Monday Feb 1 - START PALEO 100% STRICT

• Breakfast
• Almonds - 1/4 cup
  
• Dried Blue Berries - 1/4 Cup
• Lunch
• Steak - 8 oz
• Veggies - 8 oz
• Chicken Broth - 2 cups
• Snack
• Apple - 1 small
• Clementine - 1 very small
• Dinner
• Chicken Broth
• Paleo Pack
• Item Quantity Cals Pro Carbs Fat
  Turkey Jerkey 2 oz 120 22 12 5
  Pistachios 30 g 170 6 8 14
  Fruit Bars 20 g 50 0 13 0
  Totals 340 28 33 19
  

SC Day 4

11:00am: 2 scrambled eggs, 1 tangerine, fish oil
12:30pm: WOD - 5k row
02:30pm: Whole Foods salad (romaine lettuce, cherry tomato(s), chicken, red peppers, some olive oil), 1/2 lb of assorted fruit
05:00pm: other 1/2 of the assorted fruit
06:30pm: pork pepperonata, oolong tea, fish oil

Highly recommend the pork pepperonata dish. Super quick and easy to make.

How to Make Pork Pepperonata from ABueno on Vimeo.

How are you guys holding up? Whoever said the first week was tough, was right. Eating healthy is easy. It's the wanting of the "bad" good food and not getting it that's hard! Hopefully next week I'll stop craving ice cream. :) Keep it up!

FMF 04

Making an early post before I forget later tonight...

DAY 4 :)

WOD

50-40-30-20-10

Sit ups and Supermans

Time: 13:07 (i think? give or take a couple seconds)

Nutrition

Breakfast

2 scrambled eggs with a tablespoon of salsa

glass of orange juice

(2) omega-3 fish oil

Snack

12 oz Pomegranate smoothie from Healeo

1 hard boiled egg + salt

water

Random moment of the day...

16 oz iced black tea lemonade (unsweetened)

Dinner

(2) omega-3 fish oil

Boneless skinless chicken thigh seasoned in chili pepper, lemon juice, and grilled with garlic & and olive oil / served with asparagus (yum!)

glass of water

and for the rest of the night ... since it hasn't happened yet I plan on eating..

1 Fuji Apple

and 1/3 c. of almonds

DAY 3

WOD: Rest, again. If you call working from 1:30-10:00pm rest....

Nutrition:
1230: two large servings of salad, bottle of water
1330: 1 large fuji apple, 15 or so of those wasabi almonds, 1oz PCC buffalo jerkey, 2000mg salmon oil, 1/2 banana bread LaraBar
1800: 1 cup of broccoli, 2 slices of meatloaf (about 7 oz total), 6 shrimp, water, 2000mg salmon oil, 1 large fuiji apple
2000: 2 pieces of buffalo jerkey, 10 or so wasabi almonds, 2oz dried apples (Bare Fruit Cinnamon Apple Chips), water
2300: 7 oz roast beef, about 1 cup of cabbage, 2 oranges, water

I hate working late.

[DROO]

Paleo/Weight Loss Article

Just read this - thought I'd share:

The Health Habits Diet

AB 3

Rest
5 hours. Damn- I keep not sleeping.

1100 30 min nap.


Nutrition

0600 Starbucks: 12oz coffee, overpriced fruit cup (apples, grapes, melon)
1200 hard-boiled egg
1300 baked chicken, handful of macadamia nuts
1500 piece of chicken, Caffe Vita: 12oz coffee
2100 Sea Garden: chinese beef and brocolli, grilled veggies, beef congee

WOD

mixed double tabata: 20 sec back ext, 10 sec rest, 20 sec max strict pullups, 10 seconds rest for eight minutes.

back ext = 9
strict pullup = 6

MK 3

0600 WOD

5 Rds for time of
20 waiters walk lunges 16kg KB (15# db on left, 10# db on right)
30 KB swings, 16kg (12kg)

14:30

Finisher
Row 500m sprint

2:09

Diet
0730 Brkfst: scrambled eggs (2 eggs, beef breakfast sausage, spinach), blueberries, black tea, fish oil
1100 Snack: 1 orange, couple walnuts, herbal tea
1330 Lunch: Coconut chicken curry (~1 chicken breast, green pepper, zucchini, onion)
1730 Snack: 1 piece beef jerky, couple macadamia nuts
2100 Dinner: grilled chicken breast, 2 slices bacon, avocado, small salad w/ a tad of vinaigrette, fish oil


Other Activities:
1900 1 hour Yoga class

peej day 3

1200 - hand full of pecans and dried cranberries, pint of water.
1300 - Ground beef, onions, tomatoes, lettuce, spinach, garlic powder, pepper, red robin seasoning. pint of nuun water (lemon lime) 300mg omega 3.
1500 - 8 oz. caffe mocha from Cafe Vita.
2100 - Leftover ground beef & veggie mix, pint of water.

WOD - mixed tabata
alternated 16 rounds with situps & back extensions
situps
11 10 10 10 11 12 10 10
back ext.
12 11 11 12 12 12 12 11

Eating was great today! I didn't feel so hungry so that's good. I'm going to stop eating craisins because they add sugar and I can definitely tell. After dinner, Marc said "who's having ice cream!?!" It was my only down fall. :( Hopefully I can whip up some of those paleo chocolate pancakes! WOD was good. My first time since Sunday because of my arm. A little bummed because I wanted to do todays WOD. Next time!

FMF 03

Yee hee, Day 3!

WOD

5 rds for time

20 Overhead walking lunges (15#)

30 kb swings (12kg)

Time: 14:07

Finisher:

500m row sprint

Time: 2:21

Nutrition

Breakfast

2 Sunnyside eggs, 5 pieces of bacon

glass of orange juice

Lunch

2 Hardboiled eggs + seasalt

glass of water

Snack

1 fuji apple

Dinner

Left over Chicken Zanzibar

Water

Snack

plain yogurt + tangerine

Good work everyone! Keep it up :)

water

SC Day 3

08:15am: 1 Braeburn apple
12:30pm: 2 tangerines
01:45pm: 3 pan fried chicken tenders w/salt & pepper & minced garlic, 1/3 cup steamed broccoli, oolong tea
06:15pm: 3 pieces left over chicken tenders :), tangerine, fish oil
10:15pm: a little bit of beef broccoli, 1/2 cup strawberries

Dang, this looks super small compared to all of you guys. I swear I eat more than this!!

DAY 2

WOD
Rest day (found out it was muscle-ups. Damn.)

Nutrition
1030: 2000mg salmon oil, water
1330: mango curry chicken (about 1.5 cups of curry, 10 oz of white chicken breast), 2000mg salmon oil, water
1800: 1/2 cup of steamed zucchini, 3 meatballs, 1 piece of chicken saltimbocca (chicken breast stuffed with prosciutto, sage, and fontina cheese), 2000mg salmon oil, water
1930: Starbucks Passion Tazo shaken iced tea (unsweetened), about 10 wasabi almonds from PCC, 1/2 bag (1.75oz) of PCC buffalo jerkey (teriyaki), 1 LaraBar (Coconut Cream Pie!! Made with just dates, unsweetened coconut, almonds, cashews, and extra virgin olive oil. MONEY.)
2330: 3 large oranges, bowl of vegetable stirfry with shrimp and tofu (veggies were broccoli, snow peas, and mushrooms. I took out the baby corn.)

I'm trying to go and get those five finger shoes to use for WODs. Anyone try those yet? Kinda hippie looking, but I hear they are good for developing ankle strength and flexibility because it simulates running barefoot. Also had a shopping trip over to PCC. I love that place. Pick up some LaraBars. No joke, they are the truth. Fixes your sweet tooth (because it is all fruit and nuts). And as I have been telling people....PCC has the BEST turkey jerkey. THE BEST. The buffalo jerky is pretty good too.

[DROO]

Chicken Zanzibar Recipe :)

Hey everyone, just providing a recipe for all of you to try out :)

3lbs of boneless skinless chicken

2tsp Cinnamon

Ground pepper

1/2 tsp of ground cloves

2Tablespoons of olive oil

1 medium onion chopped

1 clove of garlic crushed

3/4 c. of pure orange juice

3/4 c. of slivered almonds

First, season the chicken with the spices.

On high heat, add olive oil to pan and add chicken in batches.

Once it is cooked remove from pan and add chopped onions, cook until tender.

Then, add garlic and chicken again. Pour in orange juice and cover. Let simmer for about 15 minutes and top with almonds!

Good luck! :)

-FMF

02 February 10

Maxwell Fuangaromya

"Paleo Challenge" Day Two:

12:00pm: Cup of Odwalla

2:30pm: Cup of yogurt, and two bananas

3:00pm: Quarter of a roasted chicken, plus two cups of Odwalla

8:00pm: Cup of yogurt

10:30pm: Bowl of granola and yogurt, plus a half gallon of cream top milf, a bag of Black Pepper Beef jerkey, and a banana.

01 February 10

Maxwell Fuangaromya

"Paleo Challenge" Day One:

3:00pm: Four egg omlet

6:00pm: Bag of shredded mozzarella cheese & a Cherry cashew PURE bar

8:30pm: Buffalo pasta sauce with celery.

11:00pm: 1 banana, 12 oz. of yogurt, and a Cherry cashew PURE bar

12:30am: 2 small cups of yogurt, and some unsweetened granola.

I decided to take on this challenge at 90%.

FMF 02

Day 2 of PFC :)

WOD
4rds of 400m + 50 squats
Time: 21:15

Couldn't make it to the box today so I worked out at Greenlake. Felt good though with the sun shining on my face! Seen a bald eagle perched up on the top of a tree, too. Great day.

Nutrition
Breakfast
2 eggs scrambled + pepper and salt

Snack
1 Fuji Apple

Lunch
Leftover Chicken Zanibar
Water

Dinner
1 petite steak + broccoli + mushrooms
1/2 small grapefruit
water

Snack
the other 1/2 of the grapefruit

(2) Omega-3 Fish oil

So, that's the end of Day number 2! How’s everyone doing with the challenge?? For some reason I am already thinking about a bunch of sweets and how I need to avoid alcohol (haha i know, bad right?) Anyway, I am feeling good though.. less sluggish... probably because I am actually getting my ass to the gym now. Well, only 26 days left of the challenge! OH, BTW.. who is all putting money in?? Cuz i'm tryin to win, hahaha.

OH and before I forget..if anyone wants to do like a 1 dinner a week thing with me… we can definitely cook for each other. You know, support one another! Hit me up via twitter (@ffarrales) or e-mail (f.farrales@gmail.com) :)

peej day 2

Since I skipped my intro on day 1 (too much time focusing on figuring out tumblr), I’ll do it now. I’m PJ Bacas and have been in an off-and-on relationship with crossfit for two years. My first WOD was back in Bremerton where I had been living.

I tried the paleo ways when Foundation Crossfit had its Get Right for Summer Challenge but I want to try it again, this time with a little more discipline. I want to do this because:

* I want to change my eating habits.
* I want to have more energy and perform better.
* I want a head start to making every other girl on the beach jealous of my bikini bod. :P

I’m so glad we’re doing this together so we can support eachother! Thanks!

1200 - omelette. 3 eggs, chopped onion, spinach, turkey breast (deli cut), a pinch of shredded cheese, pint of water.
1400 - 1 tangerine, small bite of mom’s chicken sandwich, pint of water.
1700 - 1/2 cup of pecans and dried cranberries, small cup of nuun.
1800 - handful of macadamia nuts and pine nuts
2100 - 2 burgers sans bun. ground beef with pepper, salt & garlic powder, lettuce, onions, tomato, small piece of pepper jack cheese, pint of water
2200 - half a braeburn apple (sliced and warmed), a little cinnamon. Its like apple pie minus the crust!

MK 2

Brkfst: 2 eggs scrambled w/ beef breakfast sausage and kale, green tea
Lunch: salad (~3oz steak, kale, romaine lettuce, broccoli, oil dressing)
Snack: 1 pear, couple walnuts, herbal tea
Dinner: grilled chicken salad (romaine lettuce, tomato, mushrooms, vinaigrette), 1 glass red wine

whoops.  already slipped on the alcohol.  :)  At least it was wine!

2/2

Breakfast

spinach omelet

Snack

banana

almonds

Lunch

Spinach salad with chicken

Snack

Almonds

cheddar cheese

Dinner

chicken salad

califlower puree

carrot orange spinach juice.

SC Day 2

08:45am: tangerine (I have a bunch of these right now)
09:30am: 1/2 Primal Pac
11:00am: 1 Braeburn apple
01:00pm: WOD = CINDY
01:45pm: 6oz (slices) rotisserie chicken, handful of almonds, fish oil, & green tea
09:00pm: grilled chicken salad from Chipotle (romaine lettuce, grilled chicken, tomato, grilled onions, & green pepper - no dressing)

Inbetween that ~8 hour gap of not eating, I had a couple of Mauna Loa nuts - otherwise I was introducing intermittent fasting into my diet.

Are we posting our workouts here too or just nutrition? Just curious!

Due to the recent clarification....

Looks like I'll be posting here! And leaving my blog alone til March!

WOD:
Backsquat 5x3
[100kg (fail, got 2 up), 90kg, DNF]

My shoulders felt really weird getting this weight up. I'm usually up at 100kg on my squat, so I was somewhat disappointed. However, it does make sense that I wouldn't be able to support that much weight because of how sore my shoulders have been the last couple of weeks trying to get a muscle-up.

5 RDs for time:
250m row
7 Presses (40kg)
[10:48]

Not bad, really. I really focused on the pull for the rows, and I focused on good form for my presses. So I thought I did ok.

Finisher:
500lb tire flip.
Check!

[DROO]

Clarification

I, ANDREW BUENO (YOUR TRAINER), would like EVERYONE to post all progress and logs in this blog for the month of February 2010.

Leave your blogs alone until March.

DAY 1 FOODSTUFFS

Just a note: I'll be posting both here and in greater detail (for now at least) in my wordpress blog (drooskee.wordpress.com). I'll try and post stuff that I read about nutrition and research done on things like IF, paleo/primal diet, salmon/fish oils, etc.

Anyway, my foodstuffs from yesterday:

I started the day with an IF. Since I was coming off one from the weekend (I think it was about 24 hours), I cut this one a little short. I did about a 13 hour fast, but I felt like I needed something to eat because of a slight headache. Also, as you will see, I take a lot of salmon oil.

900: 2000 mg salmon oil, water
1230: 2000 mg salmon oil ,water
1330: 1 large (110g) Primal Pak, water
1730: 1 cup of steamed snap peas, 5 oz. flank steak, water
2000: 2000 mg salmon oil, water, Nuun re-hydration drink (Lemon-Lime!)
2100: 1 small (55g) Primal Pak, water
2220: Taphouse's NY Steak Salad + about 1/4 of my sister's, sans bleu cheese crumble, lots of water
0030: 1 large Primal Pak, some sausage/ground beef from some recently cooked spaghetti sauce

I was really hungry yesterday evening. For some reason I felt like my metabolism was in super high gear. This paleo thing ain't that hard. The hardest part was not drinking with my sister on her 21 run at Taphouse. Oh well. Saved me some money.

[DROO]

AB 2

Rest

6 hours

Nutrition

0830 tangerine
1030 55g beef Primal Pac
1300 chicken, 1/2 orange bell pepper, macadamia nuts, 12oz coffee + cinnamon
1600 1 apple
2100 Chipotle: Steak Salad ("naturally-raised" beef, lettuce, pico de gallo, guacamole), side of barbacoa (braised beef)- you can buy more meat as "sides"!
2300 1 scoop Bryers ice cream

WOD
active rest. pushing muscles still completely broken, but performed a bunch of muscle-ups. i'm fully convinced that i have a small case of rhabdo.

General Announcement

Hey all!  Great first day!  Hopefully we'll get a few more people on board in the next couple days.  :)

Just a reminder - try to remember to throw your name or initials into the labels for your post - that way you can easily search and view only your posts.  Will make judging easier too.

Keep at it!

-Margaret.

peej day 1

1300 - 6 pieces of bacon, 1 scrambled egg with pepper, 3 mini bell peppers (1 red, 2 orange), pint of water

1600 - 1/2 cup of pecans and dried cranberries

1700 - 6-8 macadamia nuts

2200 - 6 oz. Alaskan cod, chicken breast with garlic, 1 cup of vegetables (peppers, onions, broccoli, carrots) teaspoon size bite of mashed potatoes, pint of water with tri-berrie nuun.

AB 1

Rest
8 hours

Nutrition
0830 - 110g beef Primal Pac
1045 - 2 small oranges, 12oz coffee (black - aaaaahhh!)
1300 - South Lake Grill: steak salad (lettuce, tomato, mushroom, 6 oz sirloin)
1430 - 12oz coffee (black - not so aaaaahhh!)
2100 - part of a 110g beef Primal Pac
2200 - can of sardines in olive oil

WOD
active rest: muscle-ups, dislocates, DROM, l-sits, iron cross progression

First Post From Faye

Hello everyone! Since Sheena wrote a little blurb about some of her nutrition goals I thought I would share some of mine as well. First, I want to say thanks to Margaret and Sheena for putting this all together. I've never eaten Paleo, but it's the way to eat! So, basically by eating this way I hope to increase my energy levels along with improving my performance in the gym. I hope I'll be able to see some changes in my body, but as long as I'm feeling great, I'm happy. So here I am... Day 1:

Breakfast:

2 eggs scrambled w/Sea Salt and Pepper

Glass of water

Snack

1/4 c of almonds

Lunch

2 Hard boiled eggs w/ Sea Salt

Snack

1 Fuji Apple

Dinner

Chicken Zanibar (Paleo Recipe)

1 piece of boneless skinless chicken thigh

Water

glass of orange juice

Supplements

2 Omega-3 Fish Oil

MK 1

Brkfst: 2 eggs fried, 1 pear, black tea
Lunch: Salad (spinach, salmon (~4oz), yellow pepper, avocado)
Snack: 1 grapefruit, couple walnuts, herbal tea
Dinner: ~4oz steak, steamed zucchini/broccoli
supplements: fish oil morn/eve

Whoop!  Day 1!  :)

Sheena's First Day!

Thank you Margaret, for setting this up! :)

First of the month. First day of our Paleo Challenge! I'm really excited about this you guys. I'm glad we are all doing this together, though our goals may be different we can share our recipes, struggles, experiences, and results. Remember we are here to keep ourselves, and each other, accountable. Let's have fun with it!

A little extra information on me: I have been at Foundation CrossFit since they opened in Lake City [2007] but didn't get consistent until the end of 2008. Sometimes Andrew asks me to help him by helping newbies warm-up or cool-down. He wants me to get certified, but I'll stick to just working out and helping him once in a while, for now. ;) I am going back to school for nutrition to become a registered dietician so all of this is going to be AWESOME.

Anyways.... my goals. My goal is to eat strict Paleo (no grains, no sugars, no dairy) for the month of February. I had been eating about 80% Paleo the past couple of months so I hope that eating 100% won't phase me. Why do I want to do this? I simply want to experience what it feels like to eat that way. I want to see if there is going to be dramatic results or not-so dramatic results. I want to feel great, look great (aka shed the lovely adipose tissue), and perform great. Right now I have a few fitness goals but rather save them for a later post as we go along. I've taken my "before" picture (which is absolutely optional for you all) and ready to share this Paleo rollercoaster! Here we go! :)

Day 1
Breakfast 09:10am: 1 tangerine
Snack 01:45pm: 1 Braeburn apple
Lunch 03:00pm: 2 scrambled eggs & 1 tangerine
Snack: 08:00pm: 2 tangerines

Dinner 08:45pm: 5 chicken tenders, pan fried w/a little bit of pepper & sea salt, 1 cup of broccoli, oolong tea, & fish oil supps

I'm sure I would've been more hungry after that little lunch at 3 but I took a nap and it was longer than I had expected.... as always! No workout for me today. See you there tomorrow though!

More Examples

 Here are some more examples of food logs (courtesy of Nancy at Level 4 Crossfit Seattle):

First Example:
Monday (date):
Breakfast:
2 hard-boiled O3 eggs
1 can smoked trout
banana

Snack:
1 Tootsie Roll

Dinner:
bison burger w/ guacamole and salsa
mushrooms
1 Coke Zero

Snack:
turkey sausage bits
grapes

Snack:
2 oz cashews
avocado


Tuesday (date):
Breakfast:
hard-boiled O3 egg
banana
1 can smoked trout

Snack:
turkey sausage bits
avocado
3 mint chocolate discs

Lunch:
beef jerky
2 oz cashews
grapes
1 Coke Zero

Dinner:
2 chicken sausages w/ mustard
cucumber salad w/ rice vinegar
1 Coke Zero

Snack:
turkey salami



Second Example:
Monday (date)
-2 oz chicken breast, 1 apple, 6 almonds.
-12 almonds, 7 oz carrots, Omelet: 4 egg whites, 2 whole eggs, 1/3 of a bell
pepper, 1/4 cup mushrooms, 3/4 cup salsa
-4 oz chicken breast, 1 apple, 21 almonds, 2.5 cups steamed collard greens
-2 oz chicken breast, 24 almonds
-4 oz chicken breast, 1 apple, 12 almonds, 2.5 cups of rhutabaga
-1 peanut butter cookie

Tuesday (date)
-12 almonds, 1/2 orange, Omelet: 4 egg whites, 2 whole eggs, 1/3 of a bell
pepper, 1/4 cup mushrooms, 3/4 cup salsa, sausage from buffet
-2 oz chicken breast, 7 oz carrots, 6 almonds
-4 oz chicken breast, 1 apple, 21 almonds, 2.5 cups steamed collard greens
-2 oz chicken breast, 24 almonds
-Arby's large roast beef sandwich (no bun), 1 apple, 30 almonds