Friday, August 10, 2012

Friday August 10, 2012 - Day 21 of Whole 30

Breakfast:  1/3 Noatmeal + 15 blueberries
Lunch: Leftover cold rotisserie chicken, 6 carrots, 1/2 cucumber, 6 medium strawberries
Dinner: Going out to dinner at Maribelle's for a friends birthday.  Probably will kill the Whole 30 tonight, but it's been real!

5 sets of:
7 DB* hang power cleans
7 DB* push presses
:25 AirDyne @ 95% effort
4:00 walk rest
Front leaning rest on floor, accumulate 180 seconds; rest and break as needed to ensure perfect positioning throughout
*Use the same DBs for both movements, goal is a tough but fast weight


Thursday, August 9, 2012

Thursday August 9, 2012 - Day 20 of Whole30

Breakfast: 2 eggs + 5 macadamia nuts + 1 large strawberry + 10 blueberries + 1 cup hazelnut coffee (black)
Lunch:  Salad with carrots, red peppers, cucumbers, and ground chicken + buffalo mayo dressing + 1 apple cut up with cinnamon, roasted almonds (chopped), and coconut milk... DELICIOUS.  Like an apple pie only healthy.
Dinner:  Rotisserie chicken + lemon roasted carrots + kombucha and a few macadamia nuts + 10 blueberries + 1 large strawberry

Rest day


Wednesday, August 8, 2012

Wednesday August 8, 2012 - Day 19 of Whole 30

Breakfast:  1/4 cup ground chicken, 1 cup packed spinach, 2 fried eggs
Snack: 8 almonds + 2 macadamia nuts + 1/4 k-cup of Our Blend (caffeinated)
Lunch: 1.5 andouille chicken sausages, 1/4 cup broccoli, 1/2 cucumber, 1/4 red pepper
Snack: Large Banana + 7 macadamia nuts
Dinner: Paleo Chicken Parmesan (sans Parmesan) + Green Beans + Trilogy Kombucha

5:00 AirDyne @ easy pace
5 sets of:
20 single-arm overhead walking lunge steps, switch arms @ 10 reps  I did 10, 15, 20, 25, 25
200m single-arm Farmer’s walk, switch arms as needed  I did 25, 35, 40, 40, 40
20 sit-ups  I did regular ab mat situps with legs spread
:60 rest
5:00 AirDyne @ easy pace
Loading for single-arm movements should be challenging but still allow for smooth & continuous movement; as such, it’s likely that different loads will be used for each

Today was fine - no real cravings.  Probably snacked on nuts a bit too much at my desk while working through some really frustrating excel files, but it definitely could have been worse.

Tuesday, August 7, 2012

Tuesday August 7, 2012 - Day 18 of Whole30

Breakfast:  2 eggs, fried, 1/3 cup tuna salad, 4 slices of cucumber
Snack: 10 macadamia nuts, 6 carrots, 4 cucumber slices
Lunch: Leftover meat sauce + butternut squash
Snack: 5 macadamia nuts + Chai tea bag (with caffeine)... tasted gross so I only drank half of it.
Dinner:  Grilled steak, sweet potatoes, broccoli

A. Power clean, 1-1-1-1-1-1-1; 2:30 rest, perform a few tough, deep dips or push-ups between sets
I did 63/73/83/93(f)/88/93(f)/93 GOT IT
3 rounds for time of:
12 power cleans @ 55-65% of best load in A
12 burpees
I did 53# and it took me 3:33

Really exhausted around 2 PM.  Drank half a cup of caffeinated tea. Felt amazing when I caught the 93# clean.  Struggled getting my elbows turned quickly but FINALLY got it and was so excited!  It is only a 3# PR but I will take it!

Monday, August 6, 2012

Monday August 6, 2012 - Day 17 of Whole30

Breakfast:  2 eggs fried in ghee with 1/4 cup ground chicken and 1/4 cup packed spinach
Lunch:  Firecracker tuna salad + 1/2 green bell pepper raw + 10 carrots + 1/4 cup blueberries
Snack: Mini Tangerine
Dinner:  Meat sauce + Butternut squash

A. High-bar back squat, 8-6-4-4, 30X1; 3:00 rest  I did 75, 85, 95, 95
B. Pull-ups, COVP, 4 x max (-2 if max is 20+); 2:00 rest I did 14, 11, 8, 8
For time:
400m run
:90 rest
400m run
I did 30 cal airdyne; rest 90 seconds; 30 cal of airdyne.  Took about 2 min for each 30 cal sprint.

TOTALLY bloated after dinner.  Felt like a crazy balloon.  It was terrible.  But it did go down before bed time.  Think I just ate too much too quickly on a completely empty stomach.

Sunday, August 5, 2012

Sunday August 5, 2012 - Day 16 of Whole30

Breakfast: 1/2 apple with cinnamon, 2 eggs fried, 3 pieces of applegate farms breakfast sausage
Lunch:  spinach, ground chicken, red pepper, cucumber slices, diced carrots + mayo buffalo dressing
Snack: Snacked on some macadamia nuts... probably 7 or 8
Dinner:  1 piece chicken breast, sweet potato, 1/2 apple, few blueberries and 3 strawberries

Rest Day.  Mobility on hips.

Starving today.  Just can't eat enough.  Starting to see some definition in my abs and less bloating!

Saturday, August 4, 2012

Saturday August 4, 2012 - Day 15 of the Whole30

Breakfast: 2 eggs fried in ghee, green beans, and 1/2 banana
Lunch: 1/2 banana, green beans, small burger patty and tiny piece of chicken + trilogy kombucha
Dinner:  The whole fam went to Dewey's so I had a salad with strawberries, Macadamia nuts, and chicken.  No dressing or oil or anything.  It sucked.
Snack:  1/3 of a cucumber, 1/2 apple with cinnamon, 8 raw almonds, 1 sweet potato

Three rounds for time of:
400m run
3 x [5 burpees + 5 toes-to-bar]

14:09 … kip just isn’t there on the TTB, but Rob coached me and I understand the movement, so I am sure I will be able to get them, just need practice.
+ 1 dip every 45 seconds x 10
+ 25 weighted GHD situps with 10#

Blah.  Everyone around me was eating totally bad food, so it was kind of hard, but I made it through fine.

Friday, August 3, 2012

Friday August 3, 2012 - Day 14 of Whole30

Breakfast: 2 eggs + 1 strip bacon + 1/8 cup ground chicken sausage + 1 cup caffeinated coffee
Snack:  Pumpkin Seeds
Lunch:  2 HB Eggs, 1/4 cup ground chicken, 10 carrots, 1/2 raw green pepper
Dinner: Grassfed Ground Beef Patty, 1 piece chicken breast with mustard, raw green peppers and carrots

Joe's family is coming in to town so I am going to do an abbreviated version of today's WOD at home:
3 sets of:
10 push presses, tough 55-65-65
:20 AirDyne @ 95% effort
3:00 walk rest
3 sets of:
10 goblet squats, tough I used 40#
:20 row @ 95% effort  I subbed Airdyne
3:00 active rest


Feeling good!  Workout today was REALLY taxing on the legs.

Thursday, August 2, 2012

Thursday August 2, 2012 - Day 13 of Whole30

Breakfast: 2 eggs, 1/2 cup chicken sausage, spinach
Snack: Pumpkin seeds + 1/2 apple
Lunch: Baby greens/spinach, diced carrots and red peppers + grilled chicken salad with 1 tbsp mayo-buffalo dressing
Pre-Dinner: 5 macadamia nuts 
Dinner:  Grassfed Strip Steak, Green beans, and Sweet Potato + handful blueberries + 1 strawberry before bed

Rest day. 

Joe stopped the whole 30 day, so i am on my own for the rest of the time.  Weeeeeeeeee.

Wednesday, August 1, 2012

Wednesday August 1, 2012 - Day 12 of Whole30

Breakfast:  2 eggs + Sage Chicken Breakfast Sausage + Decaf coffee with cinnamon and coconut milk
Snack:   Cucumber Slices, Raw Green Pepper Slices
Lunch:  Cabbage + Sausage mixture (not good but didn't want to throw it out) + some mustard, 1 HB Egg
Snack: Berries+Coconut Milk+Roasted Almonds
Dinner:  Baby Lettuce with buffalo (spicy) ground chicken, diced carrots, diced red peppers, and a bit of mayo/buffalo sauce.  DELICIOUS!!!!!!!!!!  Felt seriously so satisfying.

800m run @ easy pace
5 sets of:
AMRAP (-1) strict pull-ups or tough ring rows (no bands), pause @ full dead hang  I did 5, 4, 3, 4, 3 pull ups
20 hollow rocks  These were horrendous and displayed my lack of core strength
20 mountain climbers
20 walking lunge steps, slow & controlled
:60 rest
800m run @ easy pace

After the wod I did dip practice (got 2 consecutive) and then did 20 GHD situps with 10 lb weight

In order to combat the lethargic feelings I have had the last two days, I am upping my carb intake.  I am hoping it will help with some of my exhaustion.  Really looking forward to a rest day from the gym tomorrow.  Didn't do mobility wod last night so I am going to do episodes 5 & 6 tonight.

Tuesday, July 31, 2012

Tuesday July 31, 2012 - Day 11 of Whole30

Breakfast:  Less than 1/2 noatmeal + 5 strawberries + Grande Decaf Americano
Lunch:  Some less than desirable cabbage/sausage/onion mixture with dijon mustard + carrots
Snacks:  Pumpkin seeds, macadamia nuts, 1 small tangerine, 1 kombucha
Dinner:  Sage Chicken Sausage and an Eggs...raw green pepers + cucumber slices.... grilled chicken salad with homemade buffalo dressing
Snack:  HB Egg

A. Split jerk (from rack), build to a max in 12:00  I did 60# - kept it light because my wrist has been bothering me.  Rob coached me a bit today and told me I am dipping WAY too much on the dip portion of the jerk.  It's causing the bar to go forward and I am losing a lot of power.  I will be working on this skill over the next few weeks.
8 rounds (Tabata) for total reps of :
:20 push-ups
:10 rest
I did 40 (womp womp)
exactly 2:00 rest
AMRAP in 4:00 of:
Kettlebell swings, overhead, 1.5/1
I did 77

I have been battling severe bloating when I am really hungry.  It's the strangest thing.  So I am adding some afternoon snacks into the mix so I don't feel terrible when I leave work and head to the gym.  We'll see how it goes.  I could probably stand to eat a few more calories anyway, so hopefully this will help! Update:  I ate snacks this afternoon and had no bloating!!  I need to do some fitday or myfitnesspal to figure out how many calories I am consuming though.. and I need to ditch the nuts and get better snacks like raw veggies and HB eggs.

Monday, July 30, 2012

Monday July 30, 2012 - Day 10 of Whole30

Breakfast:  2 eggs, 1 piece salmon, 1 strawberry, 6 blueberries, 2 blackberries
Lunch:  Firecracker tuna salad in lettuce leaves, carrots, 10 blueberries + 4 blackberries
Snack: GT's Kombucha in Trilogy + some macadamia nuts
Dinner:  Italian chicken nuggets (homemade) dipped in marinara, zucchini, 1/2 sweet potato
Snack: 1/2 banana, 3 strawberries, coconut milk, cinnamon & nutmeg

A. High-bar back squat, deep 10-8-6-4, 30X1*; 3:00 rest I did 63#, 70#, 80#, 90#
B. Pull-ups, COVP, 3 x max (-2) 2:00 rest I did 13, 10, 10 (all kipping)
C. Run, 3 x 400m (out @ 85%, back @ 95%); 2:00-3:00 active rest I did 1:39, 1:38, 1:37
*tempo will allow heavier loads than last week’s sets @ 3011

+ Mobility WOD Episode 04 and 20 min self guided stretching

Woke up after a nightmare and was REALLY dragging this morning.  After my salmon and eggs, I felt very shaky and in a fog.  Joe suggested I eat some berries, as my blood sugar may have been low.  It seemed to help.  In the afternoon, I was absolutely exhausted.  Felt so weird.  When I got to the gym I just laid on the floor for a while, contemplating if I should just go home.  Glad I stayed to workout, but it was really a struggle at the beginning with the squats.  I am thinking I need to have more carbs and snacks in the afternoon to help with my energy.  I also get incredibly bloated when I get hungry, and have been experiencing this very badly in the afternoons (around 4-5).

Sunday, July 29, 2012

Sunday July 29, 2012 - Day 9 of Whole30

Breakfast:  Carrots & almond butter, 1/2 grapefruit, 2 eggs, 2 pieces of organic bacon, 10 macadamia nuts
Lunch: Leftover salmon & negligible amount of sweet potato "fries"
Dinner: Crab Cakes & Broccoli (delicious meal)

Rest day: Mobility WOD Episode 3. 20 min self guided stretching.

Super pissed I can't have snacks.  I am being bratty and am sick of this diet today.  I have been feeling this way for the past few days.  I know I can make it through the week once Monday comes, but MAN do the weekends suck.  Joe is really getting close to calling it off, but I hope he stays with it because I really want to see if the inflammation in his chest gets better because of it!

Saturday, July 28, 2012

Saturday July 28, 2012 - Day 8 of Whole30

Breakfast:  6 slices of bell pepper, 2 over-medium eggs, 5 carrots
Lunch:  Salad of romaine, red onion, carrots, tomatoes, hamburger, a little mayo and mustard, and 1/4 avocado
Snack: Kombucha (GT's brand and the Trilogy type is my favorite.  Only has 4g sugar in the entire bottle), 10 macadamia nuts, 1/2 grapefruit
Dinner: Salmon 4 ways + sweet potato wedges.  
Snack: 1/2 cup of berries (strawberries/blueberries) + drizzle of coconut milk (full-fat) and 5 chopped almonds sprinkled on top

AMRAP in 20:00 of:
400m run
10 burpee box jumps, 24/20″
30 sit-ups
I did 4 rounds + 400m run + 10 burpee box jumps.  Then I did some lower ab work, pull ups, push ups, and dips.  I will get a muscle up next year.
Evening: Mobility WOD #2 plus 20 min self-guided stretching

Felt pretty good today.  Struggled a little during the WOD because I got kind of crampy, but it wasn't that bad.  My energy is pretty good today, but I still feel a little of the "wah wah" I can't have a snack.  ESPECIALLY because my sister posted that she made THESE for breakfast this morning and it made me really mad because I have a huge 5 lb bag of honeyville amond flour sitting in my cupboard untouched for another 22 days! Oh well... will be something to look forward to after the Whole 30!  Off to find something to do with the huge salmon fillet I have in the fridge!  (Update: I wasn't sure what kind of salmon I was in the mood for so I cut the 2 lb piece into 4 separate pieces and experimented a little.  I made Sesame Ginger, Lemon Ginger, Lemon Dill, and a spicy/savory one (Cumin, Paprika, Garlic, and S&P).  Since I used fresh ginger, the two ginger salmon pieces were a bit overwhelming for my taste, but they were still good.  I think the Lemon Dill was my favorite!)

Friday July 27, 2012 - Day 7 of Whole30

Breakfast:  2 eggs, tiny amount of sweet potato and bacon
Lunch: Firecracker tuna, carrots, red and green bell peppers
Snack:  1 strawberry, 4 macadamia nuts
Dinner:  Rotisserie Chicken, 1 sweet potato
Snack:  1/2 apple, 3-4 small strawberries, 6 macadamia nuts

Mobility day.  Day 1 of Mobility WOD + 20 min self-guided stretching

Fine.  Getting sick of this already because it sucks not to have a dinner out or a treat on the weekend.

Thursday, July 26, 2012

Thursday July 26, 2012 - Day 6 of Whole30

Breakfast: less than 1/2 noatmeal
Lunch: Large salad made of romaine, 1/2 red pepper, 1/2 avocado, 10 baby carrots, 3 large cherry tomatoes + tessa mae's italian dressing and 1 hardboiled egg.  Drank Trilogy kombucha about 30 minutes later.
Dinner:  Grassfed strip steak + yellow squash + sweet potato wedges
Snack: 4 strawberries, 1/2 Apple

Restin' ... shoulders are sore and left glute is incredibly sore.  Going to do some mobility tonight.

Slept pretty poorly last night but didn't unplug soon enough before bed.  Had some dreams, so I know I got REM sleep, but was very sore and tossed and turned a lot throughout the night.  Will try to unplug 1.5 hours before bed tonight.  Craving sugar SO BAD tonight!!! Had 4 strawberries and 1/2 an apple after dinner.  First hard day of cravings.

Wednesday, July 25, 2012

Wednesday July 25, 2012 - Day 5 of Whole30

Breakfast: 2 eggs over medium in Ghee and 5 cherry tomatoes cut up and cooked up in a little bacon grease (very small amount) 
Lunch: Leftovers from last night (almond encrusted chicken breast + mashed cauliflower), baby carrots & guacamole
Snack: Hardboiled egg 
Dinner: Either taco lettuce wraps or hamburger salad

Handstand & double-under practice, alternate between the two movements, avoid fatigue; rest as needed
I practiced free-standing handstands 
AMRAP in 10:00 of:
7 kettlebell swings, 1.5/1 pood
7 burpees
I got 10 rounds + 1 KBS

Headache this morning, but otherwise, feeling good.  Pretty sore from glute ham situps on Monday.

Tuesday, July 24, 2012

Tuesday July 24, 2012 - Day 4 of Whole30

Breakfast: Less than 1/2 of our spin on "noatmeal".  Joe ate more than half. (Includes small handful of each walnuts and pecans, 1 banana, 3 eggs, spoonful of almond butter, couple of spoonfuls of coconut milk, cinnamon, and nutmeg.  blended in food processor then cooked on stove until warm and becomes a thicker consistency).  Plus a tall decaf Americano from Starbucks
Lunch: Firecracker Tuna Salad (DELISH!) made with homemade olive oil mayo of course, 10 baby carrots, 1/2 raw green pepper
Snack: Hardboiled egg 
Dinner: Almond flour encrusted chicken breast (cut chicken thin, dip in egg, coat in almond flour), pan fried + mashed cauliflower and steamed spinach with ghee and salt and pepper

A. High-bar back squat, deep, 10-8-6-4, 3011*; 3:00 rest 
*be perfect w/tempo; if you cannot drive up in just 1 second, the rep does not count
I did 53#, 63#, 63#, 73# ... the tempo was tricky!
3 sets of:
AMRAP pull-ups, COVP
400m run @ 90% aerobic
:60 rest
I did 11, 10, 7

A little queasy this morning.  Probably from that time of the month moreso than food.  Feeling blah today.  Bloated again after dinner.  Salt?

Monday, July 23, 2012

Monday July 23, 2012 - Day 3 of Whole30

Breakfast: 1.5 thin grilled chicken breast cut into pieces and sauteed with spinach in ghee + 1 strawberry and 2 cherries
Snack: 2 turkey tom tom sticks
Lunch: Everyday Paleo Scrumptious Slow Cooker Chicken (subbed turnips for parsnips)
Snack: 3 halves of deviled eggs (with homemade mayo)
Dinner: Green Curry Chicken with broccoli and red peppers - delicious!!!
Snack: 2 cherries, 2 strawberries, spoonful of almond butter

A. Split jerk (from rack), 10 x 1 @ heaviest loads that allow for perfect receiving position (footwork & lockout); begin a rep every :60    I used 63 #
B. Power clean, 10 x 3 (reset quickly between reps); begin a set every :60  I used 73#
C. Sit-ups, 10 x 10; begin a set every :60  I did these on the GHD machine

I know the Turkey Tom Tom sticks aren't the best since technically they are processed, but there are no bad ingredients in them.  I won't continue to buy them but I had a pack already opened in my desk drawer so I am finishing them off.  In other news, my eyes are blurry today -- so this is giving me a headache.  Don't think it is diet related.... had LASIK in January and have been having some blurriness the past few weeks.  Scheduled an appointment to get it figured out tomorrow!  Felt pretty bloated after dinner.   

Sunday, July 22, 2012

Sunday July 22, 2012 - Day 2 of Whole30

Breakfast: 2 eggs cooked in ghee with saute of spinach and cherry tomatoes
Lunch: Sun-dried Tomato Chicken Sausages + Small salad with Tessa Mae's "Italian" dressing
Dinner: Everyday Paleo Scrumptious Slow Cooker Chicken (subbed turnips for parsnips)
Snack: 1/2 apple, 3 small strawberries with almond butter, 3 halves of deviled eggs (with homemade mayo)

Rest Day

A little headache today.  Was definitely moody, too.  Don't think either of these are a side effect of the diet, though.  

Saturday July 21, 2012 - Day 1 of Whole30

Breakfast: 2 eggs, 1/4 cup blueberries, a few carrots
Snack: 5 macadamia nuts + 3 strawberries
Lunch: Grilled Chicken over spring mix with dollop of guacamole, cherry tomatoes, and carrots
Dinner: Marinated (Olive oil and spices) Flank steak with 4 thin sweet potato wedges (1/3 of sweet potato) and raw green pepper slices (1 whole pepper)
Snack: Half apple 

90:00 bikram yoga