Eats and Activity in Review...

Eats and Activity in Review...

Monday:
5:30am Spin 
Breakfast- Shredded Chicken, mixed berries and coffee.
Lunch- Spaghetti squash, kale and sausage bake.
Snack- Orange and cave crunch
Dinner- Steamed Broccoli, portabella pesto "pizza"'s and shredded chicken.
Bella Paleo treat.. uh oh... owe some burpees.....
Scoop of coconut milk ice-cream

Tuesday:

Breakfast- Scrambled eggs, tomatoes, avocado and bacon... coffee.
Snack- Orange and cave crunch
 5 mile run at 2pm... followed by a late lunch.

Lunch- Leftover Steamed Broccoli, portabella pesto "pizza"'s and shredded chicken. Apple and sun nut butter.
Dinner- Steamed Broccoli, portabella pesto "pizza"'s and shredded chicken.
Scoop of coconut milk ice-cream...seriously craving sweets... and this is the least damage I feel I can do while staying on track.

Wednesday:
Breakfast:  Scrambled eggs, tomatoes, avocado and bacon... coffee.
Snack: Berries
Lunch: grilled chicken, green beans and homemade pesto.
Snack: cave crunch and an apple.
Late dinner: grassfed beef patty, 1/4 potato- starving..., scoop of home coconut milk ice-cream... needs to be finished....
Missed my WOD today...work....
Hit my supplements on all three days.  Mojo meter.... feel really good.  I am very frustrated that I can;t make WODs.  Busy schedule with kids concerts, sports, hair cuts, wedding, and WORK this week.  Hard to fit it all in.  I fantasize about getting to a WOD at work. *sigh*

WODs will kick your but every time...if you give it what you've got!

Catching up on the weekend journal....

When I came home from my WOD today, I told my husband that it was brutal. Soooooo hard. His response? "Isn't it Always hard? You never come home and say...I feel stronger...I am getter better....these are easier." My response? "ummmmmmmm I guess you have to do crossfit to know, IT WILL NEVER GET EASIER!". With that being said...my beautiful new rings are almost installed ala my great hubby. Not gold blingy rings. Wooded rings with straps to hang and torture with ring rows, muscle ups, etc. Very exciting. :)

Saturday-
Breakfast- orange, paleo crunch and coffee
1 hour of teaching Zumba
Late breakfast/lunch eggs with tomatoes, avocado and bacon and a grain free bagel with coffee. Big fat heaven.
Mid afternoon snack- apple, sun nut butter and carrots
Late dinner- crockpot beef stew and sautéed zucchini.
Supplements...check...mojo meter 8. Feeling good.

Sunday-
Breakfast- apple and sun nut butter
10am WOD. Brutal
5-10-15-20-25-20-15-10-5 kettle bell swings, Russian and American. 28lbs.

WOD
20 min. AMRAP
18 box jumps
15 toes to bar (knee ups for me)
12 Pull ups (jumping box for me)

1000 meter row for time. 4 min. 13 sec.

Holy sweet mother. So hard.

Brunch- Eggs with tomato, avocado, smoked salmon and capers. Berries with cave crunch and coffee.
Snack-chef salad.
4 mile run.
Late dinner...
Grilled Bronzini with mashed cauliflower and green beans with romanesco sauce.
Paleo peach and berry crisp ala elanas pantry.

Supplements... Check.
Mojo...9. Hard busy day....but I feel good.
Missed one run this week. Hope to make it up next week.

BAGELS!!!!! Grain and dairy free... AMAZING!!!!!!

Lets start with breakfast today shall we?  After a chilly am class, I made up my favorite blend of eggs, tomatoes, avocado and bacon.   But as I was eating late, around 11... I tried a BAGEL yes a BAGEL that I found frozen at the COOP in Albany.  It is from against the grain. Grain and dairy free...and AMAZING!!!!!

http://www.againstthegraingourmet.com/ingredients/product-ingredients-and-nutritionals/#dfbagehttp://www.againstthegraingourmet.com/ingredients/product-ingredients-and-nutritionals/#dfbage

Moving onto our afternoon... my daughter and I found this recipe in the latest issue of Everyday Food.  I primal-a-fied it with fantastic results.  My substitutions are listed in the recipe below.

Spoon into these cakes and find a surprise: There's a delicate sauce at the bottom.

Everyday Food, January/February 2012

• Prep Time 20 minutes
• Total Time 50 minutes
• Yield Serves 8

Ingredients

• 2 tablespoons unsalted butter, melted, plus more, room temperature, for ramekins (I used coconut oil)
• 1/3 cup all-purpose flour (spooned and leveled) (I used 3 tablespoons of Almond Flour and 1 Tablespoon plus 2 teaspoons coconut flour)
• 1/2 teaspoon baking powder
• 1/4 teaspoon fine salt
• 3 large eggs, separated
• 3/4 cup granulated sugar (I used coconut crystals)
• 1 teaspoon finely grated lemon zest, plus 1/3 cup lemon juice (from 2 lemons)
• 1 1/4 cups whole milk (I used coconut milk)
• Confectioners' sugar, for serving (I dusted it with maple sugar powder.)

Directions

1. Preheat oven to 325 degrees. Butter eight 6-ounce ramekins or a 2-quart baking dish. Set in a shallow baking pan. In a medium bowl, combine flour, baking powder, and salt.
   
2. In a large bowl, whisk together egg yolks with 1/2 cup granulated sugar until pale and smooth. Whisk in butter, lemon zest and juice, milk, and flour mixture. (Refrigerate mixture, up to 3 hours.)
   
3. In a large bowl, using an electric mixer, beat egg whites with 1/4 cup granulated sugar until stiff peaks form, 5 minutes; fold into batter. With a ladle, divide batter among ramekins (keeping sides clean). Pour enough hot water into baking pan to come halfway up sides of ramekins. Bake until cakes are puffed and slightly golden on top, 30 minutes. Dust with confectioners' sugar and serve immediately.
   

Cook's Note

Kitchen Tip: Baking the cakes in a water bath creates an even, gentle cooking environment, resulting in a moist, silky texture.

January 21st, 2012. My Albany Crossfit Experience to Date, in Numbers

January 21^st, 2012.  My Albany Crossfit Experience to Date, in Numbers.

146 Days to date of committed primal eating and crossfit.

August 29^th- First on ramp class.

Starting weight 178 lbs.

Minutes it took me to get up from a seated position after 100 air squats for the first time…lets just say many.

September 10^th.  My first WOD…and it was Fight Gone Bad.  Welcome to CrossFit.

1^st time brought close to tears…meet the man maker.

Filthy 50^th.  Need I say more?

25 lbs. bar of choice.

2.  The number of times I have wet my pants during a workout.  Why don’t people volunteer to be my partner more often?

90 Day Challenge.

3 Goals set.

3 Crossfit Affiliate facilities visited while traveling.  (Philadelphia, Erie, and Rochester.)  ACF will always be King.

1 booty chaffing so bad after abmat sit ups that it bled through my shorts. N-I-C-E.

7 Calluses on my hands.

3 Tablespoons of fish oil every day.

5 RX  WODs.

158 lbs. Current weight.

35 lbs. bar of choice.

10 seconds of paralyzing fear when I saw the cargo nets drop from the ceiling.  I climbed them anyways.

35 lbs. Kettlebell…is heavy.

100.  A number to always be afraid of…as in 100 kettlebell swings, 100 squats, 100 pushups… need I say more?

135 lbs.  Deadlift.

Feb. 11^th. Tri-State Throw Down.  Entered. Afraid.

Everyday, I take a challenge.  Everyday, I strive to be better.  When I step foot into a WOD, I am usually anxious, a bit nauseous with fear, and telling myself…”This is how it’s going to go down today.  I will do this.  I will do this.”  We all take the challenge of the WOD.  We each push ourselves to our limits.  It is a personal driven goal that we recognize and cheer in others.  Crossfit is hard.  Really stinkin’ hard.  There is something special about everyone who steps foot into a WOD.  Everyone has accepted the challenge, and we go on the brutal journey together.

60 minutes.  The length of an ACF WOD session.

Fleeting moment…  The moment of elation when you are finished, panting, on the floor.  But it is in this moment, time slows, and life is truly beautiful.

Catching up on the food log…

WED.

Breakfast- 2 eggs with avocado, tomatoes and bacon.  Berries.  Coffee.

Lunch- Chicken, greens, grilled pepper and onions and guacamole.

Snack- Orange and caveman crunch

Crossfit WOD

Subbed Zumba Class

Dinner- BBQ Chicken and Broccoli. Apple and maple nut butter.

Supplements… Check.

TH.

Breakfast-   Shredded Chicken and Berries. Coffee.

Lunch- Salad with grilled shrimp, raspberries, goat cheese and walnuts…unsweetened ice tea.

Snack- Orange and caveman crunch.

Dinner- Leftover BBQ Chicken and Broccoli.

Crossfit WOD

Instructed Zumba Class.

Supplements… Check.

F

Breakfast- Orange and one paleo cinnamon roll. (Saved in the freezer from new years… AMAZING.) Coffee

Lunch- Spinach with cherries, duck breast and walnuts.  3 sausage stuffed mushrooms…. Iced tea. J

Snack- Apple and caveman crunch.

Late dinner- (Had a zumba benefit…) Butternut squash, chicken and pesto bake.  Tequilla… yes… small bowl of organic tortilla chips.

Had 2 hours of sleep the prior night… so Friday was a tough day.

Whoop it up!

http://www.health-bent.com/treats/paleo-red-velvet-whoopie-pies

Can I get a WHOOP WHOOP?  I will protect the name of the innocent...but a fellow crossfit friend had a craving for a whoopie pie.  Now one might argue whether a whoopie pie is better than some whoopie, but  either way...good stuff.  I did make these and not have one.  I made them for my kids, and saved one for my ACF friend. :)  I substituted coconut crystals for the sugar and used powdered maple syrup in place of powdered sugar.  If you have not tried powdered maple sugar...stupid good.

So onto my day in review, and what I need to kick up to get my game on to my game on.  I mean...my game is on, especially compared to fellow co-workers with New Years resolutions, but my run in with a lovely glass of Malbec last night was eye opening today.  I paid in burpees.  I enjoyed the wine.  More than you can imagine.  Today, I felt awful.  Just awful.  I did not over due, my body is just on the clean train.  

Sooooooo....

Breakfast-

Leftover salmon and mixed berries.  Fun to pick out bones at your desk. *sigh*

Snack- 1/3 cup cave man crunch

Lunch- Butternut squash-chicken with pesto.  This was so good, it flat out turned my day around.  I know food shouldn't do that... but um... it did. http://paleomg.com/chicken-butternut-squash-pesto/

Orange

Dinner- Paleo Taco Salad

Anticipated... small dish of homemade paleo strawberry ice cream.

http://www.paleoeffect.com/recipes/strawberry-ice-cream-paleo-effect/

Mojo meter... blaaaaaaaaaaach.  Tired.  Spend the day drinking as much water as I could.  I will miss you red wine.

Activity: Rest Day

Supplements... Check.

Last but not least.  Game on to my game on.  Have to start incorporating some strength drills at home so I am able to build up to RX the WODs.  What could be better than a new pair of shoes?  I tell you what.  Two freakin' huge boxes from Rogue Fitness.  14lb. Ball Wall... check.  Pull up bar, rings and assorted bands...check.  Ice cold garage waiting for me to torture myself...check.  Husband that I will need to bribe to install so I don't do it myself, and as a result, kill myself... check.  Now what to bribe with....

Sunday and Monday Food and Activity Log:
Breakfast- apple and sun nut butter
10 am WOD 5 rounds of as many reps as possible of 20 kettle bell swings and 10 burpees.
Lunch- Scrambled eggs, coffee, roasted butternut squash, beets, walnuts and raisins.
Dinner- Grilled salmon and Bronzini and roasted br. Sprouts
35 min run, 50 burpees.
1oz dark chocolate.
10 burpees used from my 50 earned burpees. :)

Supplements...check.
Mojo...8.

Monday
5:30am spin
Breakfast- Lemon poppyseed paleo waffle, berries, bacon, coffee.
Lunch- grilled chicken salad, collard greens, ice tea lemonade..and 1 rib. (Dinosaur BBQ)
Dinner- spaghetti squash, kale and sausage bake.
artisan cheese- 2oz, glass of red wine...40 burpees from the burpee bank.
Mojo...8

Supplements...check!

Thursday eats: (Continued…)

Breakfast- (Mentioned in previous post…)

Lunch- (Mentioned in previous post…)

Snack- Apple, carrots and Sun nut butter. Pretty sure I licked the container Sun nut butter was in…and my fingers…AMAZING.

Dinner- Sad but true… had to throw something in the pie hole between cross fit and my class. I pulled a rotisserie chicken out of the fridge and ate some pieces of it like a wild beast…plus a banana…then off to class. I know… I know…
Activity:

Supplements...check.

WOD. Holy sweet mother. After this WOD, My forearms were like Popeye. I tried to get a drink from my water bottle, and needed two hands to squeeze. My. Oh. My.

100 Kettle Bell Swings- I used 32lbs.

100 Burpees.

100 Ab mat sit ups.

1 hours 20 minutes of booty shaking. (Teaching Zumba… get your head out of the gutter. )

MOJO meter- Great! 8 My huge project at work is out the door… have the opportunity to WOD with a good friend. The week is looking better. Energy levels are good.

Supplements. You bet. Need to work on more water into the system.

Friday:

Breakfast: Sautéed yellow pepper, shallots, mushrooms, and tomatoes over scrambled eggs.

Mid-morning snack… peach.

Lunch: Butternut squash, zucchini and roasted red pepper sausage bake; orange; ½ cup caveman crunch.

Dinner: Grilled steak, 1/2 sweet potato and broccoli rabe.
Movie watching trouble... coconut milk ice cream and pistachios.

Activity:

If you are visiting my blog, and you are not a crossfitter… check out the GREAT website I listed below. WODs are posted with hyper links so you can see videos of the movements. NICE! 

Managed to get a massage today. Heaven on earth after this beast of a WOD.

WOD. Tired going into the WOD…but have to get ‘er done.
http://www.albanycrossfit.com/wod

WOD:

I. Tall Cleans
5–5–5–5–5

II. 3 rounds For Time:
50 Front Squats (I used 35 lbs.)
20 Pullups (Strict ring rows… as mandated by coach Heidi… )
20 Ring Dips

III. FLR
Accumulate 180 Seconds
I was thrilled to RX the bar weight for the squats… but it was hard. VERY hard. Happy to finish.

Saturday: 
I am sore today.  The weighted squats... holy macaroni.
Breakfast- Peach, blueberries and caveman crunch with almond milk.

Lunch- Chicken Salad on a bed of greens, tomatoes and a yellow pepper.

Snack- Apple and Sun nut butter.

Dinner- Chicken Versuvio.
http://www.foodnetwork.com/recipes/giada-de-laurentiis/chicken-vesuvio-recipe/index.html
I made it with purple potaoes for my family, but had some leftover sweet potato in mine...with roasted asparagus.
I made a Paleo apple crisp from the Paleo Comfort foods book.... I mean come on...it is COLD out!



Activity: 1 hour of Zumba Instruction. :)

Supplements...check.