2009-11-05

WOD
AMRAP 15 minutes
5 squat cleans 135#
15 situps

2009-11-01

WOD
Annie
14:44 as rx’d

PR at globo gym

Test blog post

This is a test of email posting

2009-09-23

Rest

Went to the Nat’s game and watched other people sweat.  Great game, the Nat’s avoided their hundredth loss of the season with a 9th inning rally.

2009-09-22

WOD

5 Rounds of:
1 Minute Max Reps Overhead Squats, 95/65 lbs
1 Minute Max Reps Ring Pushups
1 Minute Rest

118

My split was something along the lines of 36-24-16-21-21.  I was working out with Erin (who crushed this workout) and realized after the 3rd set that her strategy of just doing as many OHS as possible in one set and not picking up the bar again was way better.  Trying to re-rack the barbell for a second set of OHS was killing me in energy/strength expenditure.  That’s why the last 2 rounds went up in reps.

2009-09-21

WOD

For Time:
Run 800m
30-20-10
Pullups
Virtual Shoveling, 45/25 lbs
Run 800

22:18

Changed my mind completely.  I need to maintain the date/WOD format and track my workouts.  I’m not zoning, so writing my diet on my blog is a little tedious for something I’m not going to review.  I can write it on my white board at home.  As it is, I’m doing great on the Paleo Challenge.  Probably still a little more sodium in the diet than is prescribed, but pretty good otherwise.

Paleo Challenge – Days 3 through 6

Blogging my diet every day seems pretty tedious.  And almost unnecessary, EXCEPT that if you don’t track stuff you start to slip.  So I have a whiteboard on my fridge and I write down my food every day.  Today, I’m putting it here so I can wipe the board.

Also, WODS

Wed – Rest

Thur

Max Back squats with bodyweight (165#)
18-17-8 = 43
Ditched the last set when I felt a twinge in the back, otherwise 50 felt in reach

Fri – Rest

Sat – 4 hours of doubles beach volleyball

Sun – rest, wow am I sore from squats and volleyball

Now to the food

Wed
Breakfast – Smoked salmon, hard boiled eggs, almonds
Lunch – Chuck roast, snow peas, almonds
Dinner – Blackened turkey, sauteed mushrooms and onions, arugula
tomato salad w/olive oil and guacamole

Thur
Breakfast – Beef bacon, hb eggs, almonds
Lunch – Chuck roast, mixed veggies
Dinner – Steak, grilled peppers, avocado, zucchini, asparagus
Dessert – Peaches and strawberries in coconut milk

Fri
Breakfast – Beef bacon, hb eggs, almonds
Lunch – Chipotle.  Pork, grilled peppers and onions, pico de gallo
salsa, lettuce, double guacamole
Dinner – Steak, grilled peppers, zucchini, asparagus
Dessert – Peaches and strawberries in coconut milk

Sat
Breakfast (more like a snack) – Sausage
Lunch – Rocklands.  4 kinds of meat, collard greens, cucumber salad
Dinner – Baked chicken, guacamole
Dessert – Peaches and blackberries in coconut milk

Paleo Challenge – Day 3

WOD

75 Pullups for time
If you drop off the bar, run 400 meters before next set

20:44 as Rx’d

I did sets of 20-10-10-9-11-7-8, so I ran 1.5 miles.  This sucked.  But 20 pullups is definitely a record and doing 11 on the 5th set (I so didn’t want to run anymore, it was a powerful motivational tool) was pretty impressive for me.

Breakfast – Salmon, HB eggs, almonds

Lunch – Pot roast, carrots, onions, zucchini, almonds

Snack – Herring, peach, olives

Dinner – Fried chicken livers, arugula and tomato salad w/olive oil

I ate a lot of chicken livers, they were really good.  Wasn’t hungry after that, even though I usually would have a small snack later on.
1 bottle of tea, sparkling water and lots of regular water has been treating me right.  Not missing diet coke or a glass of wine too much.

Fried chicken livers
1 lb chicken livers (organic)
1/2 almond meal
Cayenne pepper
Black pepper
Cumin
Smoked paprika
Olive oil for frying

Combine almond meal and spices in a shallow bowl or pie pan.  Dredge the chicken livers to coat with the mixture.  Normally, I would coat meat in a beaten egg before dipping, but chicken livers are pretty juicy, so it wasn’t really necessary.  Pour enough olive oil (or coconut oil, or bacon fat which I would have prefered but didn’t have), to have about a 1/4 inch layer on bottom of pan.  Turn to medium high heat and cook chicken livers until all pink is gone, about 3 minutes per side.

I don’t know the quantities of spices because I eyeball it, but I’d say about 1/2 tsp each cayenne and black pepper, 1 tsp cumin, and almost 1 Tbsp of smoked paprika.  Adjust to your tastes.  Note that the almond meal is not going to completely cover the chicken liver like a white flour batter would.  That’s okay, just a little bit on each one is all you really need.

Paleo Challenge – Day 2

WOD
Deadlifts 3-3-3-3-3-3-3
225-255-285-305-325(1)-335(f)

First morning on the challenge.

Breakfast – Salmon, HB eggs, almonds, tea

Did the WOD

Lunch – Pot Roast (chuck), carrots, onions, squash, almonds

Dinner – Big salad (lettuce, tomatoes, beets, avocado, salami, HB eggs, olive oil)

Felt good all day

Paleo Challenge – Day 1

Had my last diet coke for 30 days this morning and then at noon started the Paleo Challenge as thrown down by Jon at Barbells and Bacon.

The hardest part is probably going to be no diet soda and no alcohol.  I’m not giving up caffeine, so I bought a lot of tea at Wegman’s yesterday.  And though I’ve never been a big fan, I got a case of sparkling water.  So far, it’s worked all right.

I’m not going to do the zone/table thing.  So here’s what I’ve eaten that I can remember

Breakfast – apple, salmon, almonds

Lunch – Celery root kohlrabi rosti, herring, beef pepper sticks, olives

Dinner – Lots of pot roast (grass fed chuck, carrots, onions)

Snack – Guacamole, blueberries, almonds

 

I found a recipe for rostis and adapted it to Paleo.  My recipe, with the metric measurements changed, was:

1 small celeriac (about 12 oz)
1/2 kohlrabi (about 3oz)
1/2 cup coconut flour
1 egg
1/2 cup cold water
1 tsp cracked black peppercorns
1 tsp cumin
1 tsp cardamom
Leftover bacon fat and olive oil for frying

Scrubbed and peeled celery root and kohlrabi. Shredded them in food processor. Beat egg in a bowl and added coconut flour, spices and 1/2 cup water (coconut flour soaks up a lot of water).  Put these ingredients in with the shredded vegetables and processed with mixing blade until the consistency of mashed potatoes.  Heated oil in pan and fried for a few minutes on both sides.

They were okay.  Certainly filling.  Katie things they taste a little like egg rolls.

Didn’t work out today, but tomorrow need to get on it, another part of the challenge for me is going to be getting to the gym on a regular basis (4-5 times a week).