Friday WOD

5 sets of 5 squats
6 sets of 15 pullups
1500 meter row

squat:
135 x 20
225 x 5
275 x 5
295 x 5
315 x 5

500m row 1:52
1000m row 4:10

Tuesday Food

Today was a rest day so here are some pics we recently took. We are teaching Claire how to deadlift at 6 months!

Food

Breakfast 4p, 2c, 11f

whole wheat tortilla with 3 eggs, 1 oz cheese, 1/2 avocado, salsa

snack 4p, 2c, 11f

whole wheat tortilla with 1 can of tuna and 1/2 avocado

lunch

same as snack

dinner 4p, 2c 11f

mandarin chicken spinach salad

snack 4p, 1c, 11f

1 cup cottage cheese 2 tbsp peanut butter

Monday WOD and Food

WOD

Max Pullups and 500 m row for time 4 rounds

Round 1: 30 pullups, 1:52

Round 2: 20 Pullups, 1:51

Round 3: 15 pullups, 1:50

Round 4: 19 pullups, 1:45

Total: 84 pullups, 7:18

This workout was a Puker, not literally but it hurt!

Food

Breakfast 4p, 2c, 11f

oatmeal, protein, peanut butter

Snack 4p, 2c, 11f

3oz ham

1 string cheese

1 pear

33 almonds

lunch 4p, 2c, 11f

same as snack

snack 4p 2c, 11f

after workout shake

1/2 cup blueberries

1 cup strawberries

27g protein

2 tbsp peanut butter

milk

Dinner 4p, 2c, 11f

taco salad at the Onion restaurant

1 glass of wine

snack 4p, 1c, 11f

1 cup cottage cheese

2 tbsp peanut butter

Saturday WOD, Food, and Sweater Party

WOD
Racquetball for 2 hours. Then....
100 pushups
100 pullups
100 situps
100 air squats
for time
I did not have a timer with me but it took about 17 minutes.

FOOD:

Breakfast 4p, 2c, 11f
1 cup of oatmeal with 27g protein
33 almonds

Post workout shake 4p, 4c, 11 protein
4oz turkey breast
1/4 carbforce drink
33 almonds

Lunch
6 inch oven roated chicken breast subway sandwich
33 almonds

Dinner
bowl of venison chili
2 tbsp peanut butter
jello pudding

Ugly sweater party
Too much wine

(since I didn't have workout pics I posted some pics from our annual sweater party)

Another Snow Friday

The gym was closed again today so here are some snow pictures!

Breakfast 4p, 2c, 11F
whole wheat waffle with protien, peanut butter, sugar free syrup
2 eggs
8oz milk

lunch 4p, 2c, 11F
4 oz roast beef
1 pear
2 tbsp peanut butter

Snack 4P 2c, 11F
4 oz roast beef
1 pear
2 tbsp peanut butter

dinner
6 inch oven roasted chicken breast subway sandwich
2 glasses of wine

snack 3p, 2c 11f
3/4 cup cottage cheese
1/2 cup yogurt
olives
almonds

Thursday Snow day!

The gym was closed today, due to snow, so no workout. I ate the same thing as yesterday. I took the easy road today. I went and bought a snow blower instead making shoveling my workout. Hey, who wants to shovel 26in of snow?? Since I don't have workout pictures here are some snow pics, this is the most snow Spokane has EVER had in 24hrs!

Wednesday - New Zone Ratios

I wanted to talk a little bit about diet today. I have been following the zone diet for about 6 weeks now and have seen my body fat go down and my performance go up. Currently I am eating a pretty level 16 blocks per day. I have been doubling the fat blocks though.

After researching the CrossFit Forums, I have decided to switch it up a little bit. My goal is to Add lean muscle mass, loss body fat, and increase my performance (isn't that what we all want?).

I am going to take in 22 blocks of protein, 11 blocks of carbs, and 66 blocks of fat per day. I am hoping the increase in Protein will help me to build more muscle. The decrease in carbs should cut the fat, and the increase in fat will keep my caloric intake as high as it needs to be (hopefully).

I still want to get the majority of my carbs from vegetables and fruit.

I plan on breaking my meals out as follows:

8am Breakfast: 4blocks protein, 2 blocks Carbs, 11 blocks fat
11am Snack: 3P, 2C, 11F
2pm Lunch: 4P, 2C, 11F
5Pm After workout Snack: 4P, 3C, 11F
7PM Dinner: 4P, 2C, 11F
9:30 Before bed snack: 3P, 1C, 11F

This is what I ate today:
Breakfast 4P, 2C, 11F
-Whole wheat waffle, with 14g protein, 2Tbsp Peanut Butter, sugar free syrup
-2 eggs
-1 glass of milk

Snack 3P, 2C, 11F
-3oz roast beef deli meat
-1 pear
-33 almonds

Lunch 4P, 2C, 11F
-4oz Roast Beef
-1 pear
-33 Almonds

Snack 4P, 2C, 11F
-Whole wheat tortilla with 4 eggs, avocado and olives, salsa

Dinner 4P, 2C, 11F
-4oz petite sirloin steak
-2 cups mixed veggies
-almonds and olives

Before Bed Snack 3P, 1C, 11F
3/4 cup cottage cheese, 2tbsp peanut butter

Tuesday WOD and Food

WOD:
10 overhead squats, 1 Burpee
9 overhead squats, 2 Burpees
8 overhead squats, 3 Burpees
...and so on down to zero using 95 lbs
-Finished in 7:54
Then...
500 M row for time:
1:39
Then.....
Played racquetball for 1.5 hours

Food
Breakfast 4 blocks
-whole wheat waffle with protein, peanut butter, sugar free syrup
-2 eggs
-1/2 pear
-8 oz milk

Lunch 4 blocks
-Whole wheat tortilla with 3 eggs, 1 oz of cheese, 1/2 avocado, salsa, 1/2 cup of black beans

Post workout Shake 2 blocks
-3 strawberries, 1/2 cup blueberries, 14g protein, 8 oz milk, peanut butter

Dinner 4 blocks
-Mandarin Chicken Salad: 4 oz chicken breast, mandarin oranges, 4 cups spinach, 1/2 avocado, 1 can of mushrooms, sunflower seeds, toasted sesame lite dressing
-8 oz milk

Before bed Snack
-1/2 cup cottage cheese
-1 cup Yogurt
-12 almonds

Monday WOD and Food

WOD:
1 hour of racquetball for warmup

30 clean and Jerks (135 lbs) for time.
Finished in 3:01

Dead Lift, Reps: 5,4,3,2,1
225 x 5
315 x 4
385 x 3
I did not finish the 2 and the 1, I was completely hammered from the cleans!!

Food ( I am currently eating 16 blocks per day and 2x as much Rx fat)
Breakfast 4 blocks
-whole wheat waffle with protein, peanut butter, and sugar free syrup
-2 eggs
-1/2 pear
-8 oz of milk
(I think I'm getting in a rut! This breakfast is so fast and easy though!)

Lunch 5 blocks
-Sandwich with whole wheat bread, 1 can of tuna, mayo, 1/2 avocado

-Snack 2 blocks
-Whole Wheat tortilla with 2 eggs, 1/4 avocado, salsa

Dinner: 4ish blocks
-Scramble with 4 eggs, 1oz cheese, 1/2 cup black beans, 1 can of mushrooms, 18 olives
-2 cups of steamed veggies with cheese
-1 Coors lite

Saturday

Saturday was a day off of working out.

Breakfast 4 blocks
4 eggs, 1 can of mushrooms, 1/2 cup black beans, 1/2 avocado
1 piece of whole wheat toast

Lunch 4 blocks
whole wheat waffle with protein, peanut butter, and sugar free syrup
2 eggs
1/2 pear

Snack 2 blocks
2 oz cheese
1 pear
1 tbsp peanut butter

Dinner (at a christmas party)
turkey, stuffed mushrooms, beef, asparagrass and ham
wine
could not find and real carbs so made up for it in the wine department

Friday WOD and Food

WOD: Obstacle Course

20 meter sprint

20 wall ball shots

20 pushups

500 m row

20 meter bear crawl

20 pullups

20 ball slams

20 meter tire drag

1st time: 6:10, 2nd time 5:51

Food

Breakfast 4 blocks

whole wheat waffle with protein, peanut butter, and sugar free syrup

2 eggs

8 oz milk

Lunch 4 blocks

whole wheat tortilla with 3 eggs, 1/2 avocado, salsa

1/2 pear

8 oz milk

Post workout snack 2 blocks

4 strawberries

1/2 cup blueberries

14 grams protein

8 oz milk

Dinner 4 blocks

4 oz chicken, black beans, corn, green beans, onions, garlic, green peppers, tomatoes, tomato puree

24 almonds

Before bed snack 2 blocks

1/2 cup cottage cheese

1 cup yogurt

12 almonds

Thurday WOD and Food

Threllen
21 Thrusters (95lbs)
21 Kettle Bell Swings (55lbs)
15 Pullups
15 Thrusters
21 Kettle Bell Swings
15 Pullups
9 Thrusters
21 Kettle Bell Swings
15 Pullups
Finished in 8:11

This workout was a lung burner. Very similar to Fran.

FOOD:
Breakfast 4 blocks
-whole wheat waffle, with protein, peanut butter
-2 eggs
-1/2 pear
-8 oz milk

Lunch 4 blocks
-whole wheat tortilla with 3 eggs, 1 oz of cheese, 1/2 avocado
-Apple

Post workout shake 2 blocks
-3 strawberries
-1/2 cup blueberries
-14 grams protien
-8 oz milk
-2 tbsp peanut butter

Dinner 4 blocks
-whole wheat waffle with protien and peanut butter
-2 eggs
-1 pear

Before bed snack 2 blocks
-1 cup yogurt
-1/2 cup cottage cheese
-12 almonds

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Wednesday Food

Day off for workouts today..

Breakfast 4 blocks
-whole wheat tortilla, 3 eggs, 1/2 avocado
-1/2 apple
-8oz milk

lunch 4 blocks
-1 can of tuna sandwich with whole wheat bread, mayo, and 1/2 avocado

Snack 2 blocks
-2oz cheese
-1 apple
-12 almonds

Dinner 4 blocks
-Whole wheat tortilla, 2 eggs, 3 oz venison, 1/2 small can of olives
-1 pear

Snack 2 blocks
-1/2 cup cottage cheese
-1 cup of yogurt
-12 almonds

Tuesday WOD and Food

Today's WOD was called the Dumbbell Complex, by Dan Staton
5 X DB Squat
5 X DB Squat Jump
5 X DB Squat Jump Row
5 X DB Squat Hang Clean
5 X DB Thrusters
3 X Burpees
2 Plate pushes
All of that is ONE Set. The workout was 5 sets for time. I used 40lb dumbbells and finished in 16:43.

I also Played Racquetball for 1 hour.

FOOD
Breakfast 4 blocks
-Whole wheat waffle with protien, peanut butter, and sugar free syrup

Lunch - 4 Blocks
-Tuna Sandwich with whole wheat bread, mayo, 1 can of tuna, and avocado
-24 almonds

After Workout Snack 2 blocks
-1 cup strawberries
-1/2 cup blueberries
-1 tbsp peanut butter
-1 scoop protein

Dinner 5 blocks
I thought that since I Played racquetball AND Crossfitted today I deserved some delicious Noodle Express!!
- Whole grain rice, grilled vegetables, and shrimp.
- 8 oz milk
I know I had too much rice and grains today but we were on our way home from the gym and Noodle Express was calling our name SO loud, it was really, really good!

Before Bed Snack 2 blocks
-1/2 cup cottage cheese
-1 cup yogurt
-12 almonds

Monday WOD and Food

WOD: Shoulder Press, Push Press, Push Jerk....

Reps: 5-4-3-2-1 on each excercise.

ShoulderPress

135 x 5

145 x 4

165 x 3

185 x 2

195 x 1

Push Press

185 x 5
205 x 4

225 x 3
255 x 2
225 x 1

FOOD

Breakfast: 4 Blocks

-Whole wheat waffle, w/ protein, peanut butter and sugar free syrup

-8 oz milk

-1/2 pear

Lunch: 4 Blocks

-3 Eggs in whole wheat tortilla and 1/2 avocado

-1 apple

After Workout Shake: 2 Blocks

-1/2 cup blueberries

-3 strawberries

-1 tbsp peanut butter

-1 scoup of protein

Dinner: 4 blocks

-Taco Salad with: veneson, corn, black beans, spinach, salsa, sour cream, olives, avacado

Before Bed Snack: 2 blocks

-1/2 cup cottage cheese

-1 cup yogurt

-12 almonds

Sunday Workout and Food

I played racquetball for 2.5 hours for my workout today.

Breakfast 2 blocks
1/2 cup cottage cheese
1 cup yogurt
12 almonds

lunch 4 blocks
3 eggs, 1/4 cup black beans, 1/2 avocado in whole wheat tortilla
8 oz milk

Snack 2 blocks
2 eggs, 1/4 avocado, whole wheat tortilla

Dinner 4 blocks
Vegetable Medley: Onions, garlic, green peppers, corn, mushrooms, olives, green beans, kidney beans, salsa, sour cream.
According to Jeff, this meal was, "surprisingly tasty and filling".

Saturday Workout and Food

I was playing in a racquetball tournament for my workout today.

Food.
Breakfast 4 -Blocks
-Whole wheat waffle with protein and peanut butter.
-1/2 pear
-8oz milk

Lunch 4 Blocks
Taco Del mar at the tournament.
-3 chicken, cheese, guacamole tacos

Dinner 4 blocks
-Vegetable surprise: Chicken, onion, kidney beans, green peppers, garlic, green beans, mushrooms, olives, salsa, sour cream.

Dessert
-med cookie dough and Reeses blizzard from DQ

Friday Food and Workout

Workout:
Today I played in a racquetball tournament. I played 6 games (2 matches). I lost the first match in a tie breaker by one point, damn him! I wont the second match in a tie breaker also. No Crossfiting today but I still got my sweat on. They had pizza at the tournament but was not appealing.

Breakfast - 4 blocks
- Same as yesterday

Lunch - 4 blocks
- Same as yesterday

Snack - 2 blocks
- same as yesterday

Dinner - 4 blocks
-Whole wheat waffle with protein and peanut butter
-2 Eggs
- 1/2 a pear
-1 8oz glass of milk

Snack 2 blocks
- 2 oz turkey
- 12 almonds
- 1 pear

Thursday Food

Breakfast - 4 blocks
-2 eggs, 1/4 avocado, whole wheat tortilla
- 1/2 pear
- 8 oz milk

Lunch - 4 blocks
Turkey sandwich w/ whole wheat bread, 4 oz turkey breast, 1/4 avocado

Snack - 2ish blocks
- 2 oz turkey breast
- 1/2 cup cottage cheese
- 1 pear
- 12 almonds

Dinner-4 blocks
-Venison stir fry with, green peppers, green beans, kidney beans, tomato puree, beef stock, onions, garlic, peanut butter

Before bed snack - 2 blocks
1/2 cup cottage cheese
1 cup yogurt
12 almonds

Wednesday Food and Workout

WOD

"Roberta"
-1 Rope Climb, 5 Plate Pushes, 10 ball push ups is one round
-Complete as many rounds as you can in 20 minutes.

I finished 10 rounds in 20:34.





Breakfast - 4 blocks
-1 whole wheat waffle with a scoop of protein powder, natural peanut butter, and sugar free syrup -1/2 cup of applesauce -8 0z of skim milk

Lunch: 4 Blocks
I used my trusty magic bullet to make this concoction...
-Whole wheat tortilla with: 4 oz turkey from thanksgiving, 1/4 avocado, 1 tbsp mayo, 1 string cheese
-1 orange


After workout shake: 2 blocks
-strawberries, blueberries, peanut butter, milk, protein powder, L-Glutamine, Creatine

Dinner: 4 blocks
We decided to make a recipe out of the book, Mastering the Zone, by Dr. Barry Sears. We made a big breakfast scramble for dinner because we were getting tired of chicken and vegetables!
-Eggs, onions, garlic, tomato puree, mushrooms, cheese, black beans, avocado. (also called for zucchini but we didn't have any, so we used the black beans)
-8 oz milk

Before bed snack: 2 blocks
-Cottage cheese
-Yogurt
-Peanut Butter

Tuesday Meals

Monday night was a sleepless night! Our little Claire got her six months shots that also included a flu shot. She had a raging fever and was up all night crying. No sleep is my excuse for not working out today.

Breakfast: 4 Blocks
-Whole wheat tortilla with 2 eggs, one oz of cheese, 1/4 avocado.
-1/2 pear
-8 oz milk

Lunch: 4 Blocks
-Whole wheat tortilla, 1 can of tuna, 1/2 can olives, 1/2 of onion, 1tbsp mayo
-1 apple
-12 almonds

Snack: 2 Blocks
-Whole wheat tortilla, 2 oz turkey deli meat, 1 oz cheese, 1/2 avocado

Dinner 4 blocks
-Spaghetti squash with venison spaghetti sauce
-12 almonds

Snack: 2 blocks
-1/2 cup cottage cheese
-1 cup yogurt
-2 tbsp peanut butter

Monday Workout and Food

WOD
40-30-20-10 of each:
-Wall Ball Shots (20 lbs)
-Jumping Pull Ups
-Ball Slams (2o lbs)
Time: 14:31

Then....
3 sets of 3 with 80% max dead lift
3-3-3 with 325 lbs

I'll update my food later, I pretty much ate the same thing as yesterday anyway, lol.