Wednesday, September 30, 2009

Unplanned Rest Day

Okay, so I've officially got a nasty cold :( I've been fighting it off since early this week, and it finally got the better of me.

Tossed and turned all night last night w/ the sweats and chills. . .hate that!

Sticking to a Paleo diet today, but not going to make the gym . . obviously.

Note regarding food today - I really feel crappy and have next to no appetite so I'm not going to get in the calories that I normally would, but I'm missing my workouts today too so It's not like I need a lot of extra energy from the food anyway.

So far today:

8:30am - 2 mini fritattas, 4 oz Trop 50 OJ
late morning snack - 1 TB almond butter
12:00pm - 1 Lean Turkey Sausage Link, salad w/ spinach, tomato, onion, carrot, avocado, 1hb egg, and balsamic vinegar
Snacked througout afternoon on: 1 peach, 2 baked chicken tenders, 6 oz Trop 50 OJ
7:00pm - 6 inch Oven Roasted Chicken Breast sub

I know, the sub was totally not paleo, but I felt like total crap and really didn't feel up to cooking anything, and being sick absolutely killed my willpower against starchy carbs :( But I was good and got it w/ vinegar instead of mayo!

Tuesday, September 29, 2009

Not feeling so hot!

Ugh, I really feel crummy today :( This cold has finally gotten the better of me! I felt okay when I woke up, but have been feeling worse and worse throughout the day.

CF this morning was good. Did 15 Deadlifts/15 Pushups - 10 rounds. RX was 95lbs on the Deads, I did 99lbs. Wow did they get heavy by the 6th or 7th round! My final time was just over 20 minutes. I did the first 2 rounds of strict pushups, and then went to my knees to avoid compromising my form.

Lifting was AWESOME last night! I FINALLY pressed the 65 lbs for all sets. . . . they were really ugly, but I did it! Only thing is that I did bounce a little bit at the bottom of each rep (okay a LOT by the final set). I'm going to drop it down to 60 next week and concentrate on eliminating the bounce before I go back up in weight.

Okay, on to food. I'm on day 3 of being strict.

So far today:

4:30am - 2 mini sweet potato frittatas (pre CF)
6:30am - 3 oz sweet potato + 1/4 scoop Protein powder (post CF)
8:00am - 1/4 cup steel cut oats, 1 T Almond Butter, 1/2 scoop Protein Powder (needed energy!)
11:45am - 4 oz Tilapia + Salad w/ spinach, tomato, onion, avocado, 1 hb egg, carrots, and balsamic vinegar
Afternoon - Snacked on 1 TB Almond Butter & a few saltine crackers. . .later had 1/2 plumcott
6:30pm - 1 Link Lean Turkey Sausage + Zuchinni, Squash, and Onions sauteed in EVOO

Really felt crappy by the end of the night. . I know the saltines weren't Paleo, but I had to do something to settle my stomach mid-afternoon.

Missed my Oly lifting session tonight b/c I felt absolutely horrible, not to mention I don't think the others in the gym would have appreciated me sneezing and coughing all over them!

Monday, September 28, 2009

Sweet Potato Frittata Recipe + Update

Okay, I haven't checked in for a while b/c I've been CRAZY BUSY between school, work, and lifting, but I'm going to try to be a little more regular w/ my updates going forward.

A quick update - My diet has NOT been going so well :( It's not that I have been eating total crap all of the time, but it has definitely not been Paleo, and there has been a good amount of crap thrown in there. . .

Back on the wagon yesterday though, and so far so good :)

It never ceases to amaze me what a HUGE difference my diet has on my performance. Perfect example - I did the "Nancy" WOD about a month and a half ago, and PR'd it at 14'50". Did it this morning, and it nearly killed me, and my time was 21'42". That is seriously just sad. Granted, I was sick all weekend but still, I have to contribute the majority of the excess time to my crappy diet.

It was nice to have a little "reminder" like that this morning - even though I had already committed myself to cleaning up my diet again ASAP, and have already prepped all of my food for the week - that extra little reminder will help to keep me on track and remind me just why I'm following Paleo Guidelines.

As for my workouts - I've gotten 95% of my lifting workouts in, but have only been making it to about 3 CF sessions a week b/c of school/work schedules. I will be SO happy when I'm finally done with school!! Only a few weeks left :) My Oly lifts have been getting better, but my CF performance has gone down significantly due to my crappy diet. I can only imagine how much my Oly lifts would have improved had I stayed strict w/ my diet over the last month! That's okay though - the past is the past, and all I can do is concentrate on the future.

For the next week or so, I'll be updating my blog with what I'm eating in an attempt to keep myself a little more accountable.

Mini Sweet Potato Frittata Recipe:

I created the BEST recipe this weekend that is PERFECT for me for pre-work out :) I call them "Mini Sweet Potato Frittatas". I sauteed onions, red peppers, yellow peppers, spinach, and tomatoes in some olive oil, and cubed some sweet potatoes and cooked them in a skillet until they were soft and mushy. I combined all the veggies and the sweet potatoes, added a little salt and pepper, and then spooned equal amounts into 14 muffin pans. Then, I beat 3 eggs + 8 egg whites really well, and then poured the eggs over the veggie mixture in the muffin pans. Then, I baked them at 375 for about 15 minutes, and that was it :) I froze about half of them, and the other half is in the fridge. 2 of the little mini-frittatas makes a perfect pre-workout snack for me :)

And in case anyone is wondering what's in my homemade oatmeal pancakes:
Old Fashioned Oats, Egg Whites, Protein Powder, Apple Sauce, Banana, Cinnamon

I'll be phasing these out over the next day or so b/c I want to try to go strict Paleo without the oatmeal. If I have a problem w/ energy loss again though, I'll add my oatmeal back in.


Okay, so far, here's what I've eaten today:

4:30am - 2 mini-frittatas (pre-workout)
6:30am - 3 oz sweet potato + 1/4 scoop lean dessert protein powder + 2 walnuts (post-workout)
7:45am - 1 homemade "oatmeal pancake" + 1 T Natural Almond Butter (breakfast)
11:00am - 4 oz lean steak grilled + salad w/ spinach, 1 hb egg, avocado, tomatoes, onions, carrots, and balsamic vinegar
3:00pm - 3 oz chicken breast + 1/2 plumcott + 5 brussel sprouts w/ evoo
7:00pm - 4 oz tilapia + 2 cups broccoli + slivered almonds + evoo

Friday, September 11, 2009

SORE AS HELL!!! (And Loving It!)

Okay, so olympic lifting has been going really well this week.

Last night I had more Snatches (65 lb) and C&J's (90 lbs) and I swear they felt twice as heavy as they did the day before!

WOD yesterday morning was 12 Pullups, 12 Burpees - 10 RFT. I did Ring Pullups b/c my hands were so shredded, and I think this may be one of the reasons I was sooo sore for lifting last night and the weight felt heavier than normal.

Still made it through all rounds though! Just took plenty of rest in between reps, and powered through.

By 9pm last night, every single muscle in my entire body from my toes to my hair follicles was on fire! I hate being so sore, but love it at the same time b/c it's not an injury sore - just a soreness that reminds you that you're busting your ass in the gym :)

Didn't go to CF this morning b/c I already did my three in a row Tu, Wed, Thu, plus I needed the extra sleep!

Tonight will be a hellof a lot of squats and core. . . .so I'm looking at the bright side - at least no upper body! lol

Diet has stayed Paleo - hard boiled some eggs earlier in the week, and have been LOVING them on my salads :)

Getting ready to hunker down for another weekend full of schoolwork as well.

Wednesday, September 09, 2009

Another good day :)

Today's been pretty good so far!

Made it to WOD w/ the 5am-ers at CC Crossfit - had a bit of a different WOD today.

I had the chance to work on my Hand Stand Pushups :) I did them upside down under the pullup machine w/ the green band as assistance. Got 24 in Four minutes. I wanted that 25th one sooo bad, but my shoulders just gave out on me!

Pretty uneventful day at work - which equals a good day!

Got off a little late, hit the community center about 5:15pm for my lift.

OMG - you should have SEEN the looks on the guys faces when Lil' Ol Me started doing snatches and split jerks in the middle of the floor! It was absolutely priceless!

Today I had 66 lb snatches, 88 lb C&J, and 100 lb RDL's programmed - I feel like it went pretty well.

The snatches felt light, but gave me a chance to really focus on technique, and NOT LOOKING UP!

Cleans were so-so. I did 90lb b/c it was the closest I could get to 88. It didn't feel heavy, but I had a little trouble w/ rounding my back on the last few reps.

RDL's felt a little light, but again, gave me a chance to really work on full ROM and good form. My rear's already twitching a little, so I'm pretty sure I'll be feeling them tomorrow!

Okay, off to schoolwork - I have an Economics paper due tonight. . yuck!

Tuesday, September 08, 2009

DAY 1 of Coach Wilkes' Oly Lifting Program!!!

Okay, so I have been MIA for about a week due to insane amounts of stress and school. . . but I HAVE been sticking to my Paleo ways (well. . . for the most part anyway!), and I've been squeezing in as many CF workouts as possible between school and work.

I spent the ENTIRE Labor Day weekend doing schoolwork - literally from the minute I woke to the time I went to bed - Fri night, Sat, Sun, and Monday. . . .BUT I knocked out a hell of a lot of work!

I found out early last week that I wouldn't be able to Oly lift in the mornings anymore at CC Crossfit, so I had to make some other arrangements. . . cause hell if I'm gonna quit lifting!

Starting today, I'm CF'ing in the morning, and then in the evenings I'm Oly lifting up at the Community Center. It's not the ideal setup - they don't have rubber bumpers, and it's pretty packed in the evenings, but they do have bars and iron plates, and technically that's all I need to get by :)

So my (revised) schedule this month is:
Up at 4am for 5am CrossFit
Work from 6:45am to 4pm
Lift from 4:30pm to 5:30pm at the Community Center
Schoolwork from 6pm to 10pm

I will be SOOO happy when this month is over, and I can take the schoolwork out of the equation!

So anyway, like I was saying - today was my first day of following Coach Wilkes' Olympic Lifting Programing - and I really liked it! It feels SOOOO good to be lifting again after nearly 2 weeks off! I REALLY missed it!

The squats felt pretty light, but by the end were starting to get heavy. I really concentrated on keeping good form- and got down loooowwww on every rep :)

The OH presses were another story altogether!! I was supposed to press 65 lbs but couldn't manage more than 60, and could only get 3 reps at that weight. I ended up dropping the weight by 10 lbs to 55 and doing the appropriate # of reps and sets. I have full confidence that my pressing stregnth will increase, and I'll bet that I'll be pressing 65 w/in a month!

Then were the planks. . . the new dirty word in my vocabulary! I swear it will be a miracle if I can sit up tomorrow morning! They hurt SO GOOD!

Well, that's my update for the day :) Back to the schoolwork. . . .