Breakfast
Protein Shake with 1 cup strawberries and 2 cups milk (4 blocks protein and 3 blocks carbs)
12 almonds (4 blocks fat)
Snack
1/2 cup grapes (1 cup carbs)
12 almonds (4 blocks fat)
Water
Lunch
Shrimp fajita quesadilla (1 block protein and carbs)
Chips (1 carb)
!/2 cup salsa (1 carb)
Sour cream (1 block fat)
9 almonds (2 blocks fat)
Water
Dinner
6 oz. baked chicken (6 blocks protein)
1 tsp BBQ sauce (1 block fat)
Water
Snack
2 1/2 tsp peanut butter (5 blocks fat)
2 cups skim milk (2 blocks protein and carbs)
Goal
Protein Carb Fat
16 5 16
Accomplished
Protein Carb Fat
13 9 16
Tuesday, October 8, 2013
Monday, October 7, 2013
Personal Challenge... Wall Balls
“Kelly”
Five rounds for time of: 51:24
Run 400 meters
30 Box jump, (16)
30 Wall ball shots(10)
I think I saw death when I first saw this WOD. Not sure I ever saw the light at the end of the tunnel but I did get through all 5 rounds. My feet haven't hurt this bad in a long time.
Those 400 meters were a long haul especially after 5 rounds. That hill gets me every time. I probably need to practice going up and down that hill several times and become friends with it - LOL!
Box jumps were hard tonight. I think I started out okay but soon slowed down. But my feet were hurting by the 3rd round.
Wall Balls became my personal challenge tonight. I was determined to keep moving on them. I got to where I did at least 13 in a row without stopping by the 3rd round. Up until then it was 5 in a row at the most. I got 20 in a row a few times without stopping. I know I sat on the box too long for several of them. I'm surprised I didn't get burpees for doing so. I did finally realize when tossing the wall ball as I was coming back up and using my legs it did help. Now to remember to do that every time.
I didn't get fussed at tonight like I usually do. Not sure if that's good or bad.
Five rounds for time of: 51:24
Run 400 meters
30 Box jump, (16)
30 Wall ball shots(10)
I think I saw death when I first saw this WOD. Not sure I ever saw the light at the end of the tunnel but I did get through all 5 rounds. My feet haven't hurt this bad in a long time.
Those 400 meters were a long haul especially after 5 rounds. That hill gets me every time. I probably need to practice going up and down that hill several times and become friends with it - LOL!
Box jumps were hard tonight. I think I started out okay but soon slowed down. But my feet were hurting by the 3rd round.
Wall Balls became my personal challenge tonight. I was determined to keep moving on them. I got to where I did at least 13 in a row without stopping by the 3rd round. Up until then it was 5 in a row at the most. I got 20 in a row a few times without stopping. I know I sat on the box too long for several of them. I'm surprised I didn't get burpees for doing so. I did finally realize when tossing the wall ball as I was coming back up and using my legs it did help. Now to remember to do that every time.
I didn't get fussed at tonight like I usually do. Not sure if that's good or bad.
Nutrition Day 7
Breakfast
Protein powder shake with 2 cups strawberries and 2 cups skim milk (4 blocks protein and carbs)
12 almonds (4 blocks fat)
Snack
1/2 cup grapes (1 block carb)
6 almonds (2 block fat)
Water
Lunch
4 oz. baked chicken wings (4 blocks protein)
1 plum (1 block carb)
12 almonds (4 blocks fat)
Dinner
4 oz. baked chicken - (6 blocks protein)
broccoli slaw and 1 tbsp. dressing - (1 block carb and fat)
Snack
2 cups milk (2 blocks protein and carb)
2 1/2 tsp peanut butter (5 blocks peanut butter)
Goal
Protein Carb Fat
16 5 16
Accomplished
Protein Carb Fat
14 9 16
Now to figure out how to cut the carbs back on the low carb days. I didn't do as bad as I was thinking earlier in the day but still missed the mark on protein. Need to still add more veggies.
Protein powder shake with 2 cups strawberries and 2 cups skim milk (4 blocks protein and carbs)
12 almonds (4 blocks fat)
Snack
1/2 cup grapes (1 block carb)
6 almonds (2 block fat)
Water
Lunch
4 oz. baked chicken wings (4 blocks protein)
1 plum (1 block carb)
12 almonds (4 blocks fat)
Dinner
4 oz. baked chicken - (6 blocks protein)
broccoli slaw and 1 tbsp. dressing - (1 block carb and fat)
Snack
2 cups milk (2 blocks protein and carb)
2 1/2 tsp peanut butter (5 blocks peanut butter)
Goal
Protein Carb Fat
16 5 16
Accomplished
Protein Carb Fat
14 9 16
Now to figure out how to cut the carbs back on the low carb days. I didn't do as bad as I was thinking earlier in the day but still missed the mark on protein. Need to still add more veggies.
Sunday, October 6, 2013
Nutrition Day 6
Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk ( 2 blocks each...protein, carb)
2 eggs (2 blocks protein)
Snack
1/2 cup grapes (1 block carb)
1 plum (1 block carb)
1 tsp peanut butter (2 blocks fat)
Lunch
4 oz. Baked Chicken (4 block protein)
Rice (1 block carb)
Dinner
3 oz. baked chicken (3 block protein)
1 plum (1 block carb)
1 cup grapes (2 blocks carb)
1 cup tomatoes (1 block carb)
1 tsp peanut butter (2 block carb)
18 almonds (6 block fat)
Snack
2 glasses of skim milk (2 protein and carbs)
4 tsp peanut butter(4 blocks fat)
1 tsp honey (1 block fat)
Goal
Protein Carb Fat
16 16 16
Accomplished
Protein Carb Fat
13 13 13
Today was not a good day for eating right. No excuses. This was easier when I didn't write it all down and take accountability. So much easier to think I ate right.
Protein Shake with 1 cup strawberries and 1 cup skim milk ( 2 blocks each...protein, carb)
2 eggs (2 blocks protein)
Snack
1/2 cup grapes (1 block carb)
1 plum (1 block carb)
1 tsp peanut butter (2 blocks fat)
Lunch
4 oz. Baked Chicken (4 block protein)
Rice (1 block carb)
Dinner
3 oz. baked chicken (3 block protein)
1 plum (1 block carb)
1 cup grapes (2 blocks carb)
1 cup tomatoes (1 block carb)
1 tsp peanut butter (2 block carb)
18 almonds (6 block fat)
Snack
2 glasses of skim milk (2 protein and carbs)
4 tsp peanut butter(4 blocks fat)
1 tsp honey (1 block fat)
Goal
Protein Carb Fat
16 16 16
Accomplished
Protein Carb Fat
13 13 13
Today was not a good day for eating right. No excuses. This was easier when I didn't write it all down and take accountability. So much easier to think I ate right.
Saturday, October 5, 2013
Medicine Ball Cleans
50 med ball cleans, 5 rope climbs (progressions)
40 med ball cleans, 4 rope climbs
30 med ball cleans, 3 rope climbs
20 med ball cleans, 2 rope climbs
10 med ball cleans, 1 rope climb
Time: 31:10
I thought I would never see those first 50 medicine ball cleans come to an end. My back was hurting so bad by bending and picking up that medicine ball. Something tells me I'm not supposed to bend forward and supposed to keep my chest up. I know those shoulder shrugs need some work as well. Let's just call it what it was... HELL!!!
The rope progressions weren't too bad. I do have to watch myself and come back down using the rope and not just drop back down. I actually like rope progressions. One day I'll be strong enough to climb to the top. At least that's a goal of mine.
40 med ball cleans, 4 rope climbs
30 med ball cleans, 3 rope climbs
20 med ball cleans, 2 rope climbs
10 med ball cleans, 1 rope climb
Time: 31:10
I thought I would never see those first 50 medicine ball cleans come to an end. My back was hurting so bad by bending and picking up that medicine ball. Something tells me I'm not supposed to bend forward and supposed to keep my chest up. I know those shoulder shrugs need some work as well. Let's just call it what it was... HELL!!!
The rope progressions weren't too bad. I do have to watch myself and come back down using the rope and not just drop back down. I actually like rope progressions. One day I'll be strong enough to climb to the top. At least that's a goal of mine.
Nutrition Day 5
Breakfast
Protein Shake with 1 cup strawberries and 1 cup skim milk (2 blocks each... protein, carbs, fat)
2 Eggs (2 blocks protein)
Snack
2 oz. cheese (2 blocks protein)
1 cup celery (1/2 block carb)
Spinach dip (made with sour cream) (1/2 block carb and 1 block fat)
Water
Lunch
5 1/2 oz. salmon (4 blocks protein)
1 tsp. peanut butter (2 blocks fat)
6 almonds (2 blocks fat)
Water
Snack
2 cups skim milk (2 blocks protein and carbs)
1 plum (1 block carb)
2 tsp. peanut butter (2 blocks fat)
Dinner
4 oz. grilled chicken (4 blocks protein)
Lettuce and tomato salad (2 blocks carbs)
2 tblsp. Caesar dressing (2 blocks fat)
Water
Goal
Protein Carbs Fat
16 5 16
Accomplished
Protein Carbs Fat
16 8 11
Protein Shake with 1 cup strawberries and 1 cup skim milk (2 blocks each... protein, carbs, fat)
2 Eggs (2 blocks protein)
Snack
2 oz. cheese (2 blocks protein)
1 cup celery (1/2 block carb)
Spinach dip (made with sour cream) (1/2 block carb and 1 block fat)
Water
Lunch
5 1/2 oz. salmon (4 blocks protein)
1 tsp. peanut butter (2 blocks fat)
6 almonds (2 blocks fat)
Water
Snack
2 cups skim milk (2 blocks protein and carbs)
1 plum (1 block carb)
2 tsp. peanut butter (2 blocks fat)
Dinner
4 oz. grilled chicken (4 blocks protein)
Lettuce and tomato salad (2 blocks carbs)
2 tblsp. Caesar dressing (2 blocks fat)
Water
Goal
Protein Carbs Fat
16 5 16
Accomplished
Protein Carbs Fat
16 8 11
Friday, October 4, 2013
Running Better
80’s Hairband Theme Day
“Here’s Johnny”
- 5 x 3 push jerk - 35lbs.
Then….
Complete the following for time:
400m run
10 front squats (55#)
10 pull-ups
8 front squats
8 pull-ups
6 front squats
6 pull-ups
4 front squats
4 pull-ups
2 front squats
2 pull-ups
400m run
10 front squats (55#)
10 pull-ups
8 front squats
8 pull-ups
6 front squats
6 pull-ups
4 front squats
4 pull-ups
2 front squats
2 pull-ups
400m run
Pull the bar from the floor. No racks for this workout
Time: 14:51
Tonight's WOD was good. I went in with the attitude to push myself and I did on the runs. I didn't do so great pushing myself on the front squats and pull ups. I took too much time in between movements. I need to get better about that and be more conscious instead of giving into my being tired.
I did good with the runs though. I went in wanting to do each of them under 4 minutes and I did. The first run I did in 3:38 and the second run I did in 3:52. I wasn't sure I would be able to get that last run in under 4 minutes but so glad I did. Getting up that hill gets me but I pushed through it.
Those front squats were so hard. It's not the weight but it's that darn squat. I was trying so hard not to stay sitting on that box. I'm sure I did a few times though. But I knew if I got caught I was going to end up doing those 10 burpees for every time I sat down. So, I concentrated on getting my butt off that box as soon as I sat on it. I just haven't figured out how to just touch the box and go back up. But I'm sure I will if I get threatened with more burpees.
Those push jerks were hard. I never figured out how to get my feet far enough apart. At the same time I think if I ever figure it out I might like that lift. But I did feel myself being on my toes more than my heels. I need to reverse that and be on my heels more.
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