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.