Nutrition Day 4

Breakfast
Protein Shake with 1 cup Strawberries and 1 cup Skim Milk (2 blocks each... protein, carbs, fat)
2 hard boiled eggs (2 blocks protein)

Snack
2 deviled eggs (2 blocks protein)
1 plum (1 block carb)
6 almonds (2 blocks fat)
Water

Lunch
5 1/2 oz. Salmon  (4 blocks protein)
1/2 cup mango/tomato salsa (1 block carb)
12 almonds (4 blocks fat)
Water

Snack
2 eggs (2 blocks protein)
1 tsp. peanut butter (2 blocks fat)
Water

Dinner
2 Deviled Eggs (2 blocks protein)
2 cups skim milk  (2 blocks protein and carbs)
2 tsp. peanut butter (2 blocks fat)


Goal
Protein           Carbs           Fat
16                      5                  16

Accomplished
Protein           Carbs           Fat
16                     6                 12

Nutrition Day 3

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk.(2 blocks each... protein, carb, fat)

Snack
2 ounces cheese (2 blocks protein)
1 cup grapes (2 blocks carb)
6 almonds (2 blocks fat)

Lunch
5 1/2 oz. salmon (4 blocks protein)
2 plums (2 blocks carbs)
1/2 cup grapes (1 block carb)
1 1/2 tsp peanut butter (3 blocks fat)

Snack
2 oz. cheese (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 almonds (2 blocks fat)

Dinner
2 oz. salmon (2 blocks protein)
12 asparagus with cheese sauce (2 block protein and 1 block carb)
1 plum (1 block carb)
1 cup milk (1 block protein and carb)
1 1/2 tsp. peanut butter (3 blocks fat)

Goal
Protein            Carbs               Fat
16                     16                    16

Accomplished
Protein            Carbs              Fat
15                   12                     12

Nothing Spectacular

Fran/Elizabeth 21/15/9 thrusters and pull ups (45#) 9/15/21 power cleans and ring dips (75#)

Time:  18:36

This was supposed to be a team WOD but I did this one on my own.  It wasn't bad but at the same time it wasn't a great WOD.  '

This was just one of those it is what it is WOD's.   Nothing spectacular. 

Nutrition Day 2

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk. (2 blocks each... protein, carbs, fat)

Snack
Protein powder with water (2 block protein)
1/2 cup grapes (1 block carb)
6 almonds (2 block fat)

Lunch
5 1/2 oz. salmon (4 blocks protein)
Baked potato with butter and sour cream (1 block carb, 2 blocks fat)
Water

Snack
1/2 cup grapes (1 block carb)
6 almonds (2 blocks fat)

Dinner
3 oz. salmon (2 blocks protein)
1 plum (1 block carb)
1 1/2 tsp. peanut butter (3 blocks fat)
1 cup milk (1 block protein and 1 block carb)

Goal
Protein            Carb              Fat
16                     5                     16

Accomplished
Protein            Carb               Fat
11                      7                    11 

Just Okay

10 min Amrap

 

3 Hang Power Cleans (45#)
3 Burpees
5 Hang Power Cleans
5 Burpees
7 Hang Power Cleans
7 Burpees

 

Rounds:  2 plus 3 Hang Cleans and 2 Burpees

 

This was yesterday's WOD.  It was okay but it didn't work me anywhere near Tuesday's WOD. 

Nutrition - Day 1

So, I decided to try writing down everything I eat and evaluate after each week again.  Going to try to figure out how I can actually lose some weight, inches and body fat this month.  I don't know if I can emotionally handle October being like September. 

Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk. (2 blocks each... protein, carb, fat)

Snack
Protein powder with water (2 blocks protein)
1/2 cup grapes (1 block carb)
6 almonds (2 blocks fat)

Lunch
4oz. chicken (4 blocks protein)
1 peach (1 block carb)
1 tsp. peanut butter (2 blocks fat)
Water

Snack
14 gram protein bar (2 blocks each... protein, carbs, fat)
Water

Dinner
4oz chicken (4 blocks protein)
1 peach (1 block carb)
6 kiwi berries (1 block carb)
Water

Snack
1 cup skim milk (1 block protein, 1 block carb)
1 tsp. peanut butter (2 blocks fat)

I can already tell I need to drink more water.  I'm probably getting in a 1/2 gallon a day.  I really need to work on getting it to a gallon. 

Goal
Protein                Carbs               Fat
16                         5                       16

Accomplished
Protein              Carbs              Fat
15                         9                     10

Another day...

Start with a 500m row, then complete three rounds of:

10 shoulder to overhead (70#)
15 box jumps (16″) Box Steps

Finish with a 500m row

 

Time:  15:45

 

Those shoulder to overhead lifts were so hard.  I had to learn to try to use my hips and not just shoulder press it up.  The first few were easy to shoulder press but after those few my hips and legs had no choice but to try to help push that bar up.  I didn't think I could get that bar up anymore in the last round but there was no giving up.  I was so happy to get to the last one and have it done. 

 

I can step up on the box steps fairly easily and confidently using the weights but that box psyches me out.  The coach tonight did ask if I was jumping on them yet and I had to say no.  We debated about letting me jump on 1 or 2 very briefly (well I debated) but he said to stick with what the head coach has me doing. 

 

I did tell the coach tonight that the box came back.  He just kind of laughed and said he knew what kind of discussion I had getting it back and knew how unhappy I was about it.  He knows all too well how much I hate that box for squats.  But I went ahead and got it out for the front squats.  I have to learn to get over that fear that it's not going to be there with that first one.  And I have to learn not to sit down on that box.