Day 9 of the Whole30

Day 9, still going strong, havent had any cravings this week, maybe this will be easier than I thought! :-)

Breakfast - pumpkin and egg pancakes
Snack - banana
Lunch - beef brisket and roasted cauliflower
Snack - whole foods green-aid (apple, lemon, kale, spinach and celery), kale salad, and 1 cutie clementine
Dinner - ground beef, sweet potato and bell pepper lettuce wraps (I may or may not have taken a bite out of one of the wraps before I took the pic)

Workout -
25 burpee buy in
3 RFT
12 Deadlift (115),
9 hang clean,
6 shoulder to OH,
50 DU cash out

Day 8 Whole30

Still staying strong on the Whole30.  I'm hoping to be down another 8 lbs by November 15th, and our re-assessment of body fat. 

Breakfast - egg white and pumpkin pancakes
Snack - banana
Lunch - brisket and roasted caulifler
PM snack - kale salad, pistaccios and two cutie clementines
Dinner - egg white protein shake with coconut water (post wod), and then grilled salmon, asparagus and fried plantains in coconut oil. (salmon doesnt look too pretty in this pic)

 



Workout was an hour of strength.  I am trying to fix the early pull on my cleans, was very frustrated yesterday :-(

One week in, three to go!

So its not as hard as I thought it was going to be, but maybe thats because I had no social obligations this weekend therefore was not pressured to cheato on the plan!  I have a bday event this coming weekend and then a Haloween party the following weekend  BUT the day after the end of the challenge is my nephews 4th birthday so I plan on eating lots and lots of cake :-)

Day 7:
Workout out this morning, did a team workout.
3 RFT
250 m row while partner does sit ups, switch,
21 toes through rings, partner does 21 push ups, switch,
15 ground to OH (135), partner does box jumps, siwtch,
18 stones to shoulder (75)
-cash out 100 DU's

Yeah it sounded a lot easier than it was, took us 42 minutes.

Breakfast - soy free egg white protien, coconut water
Lunch - two hard boiled eggs and a granny smith apple
Dinner - fajita meat from Chachos, 1/2 cup homemade applesauce
Snack - 10 green grapes, 1/2 cup pistaccios, 1 tbps almond butter

Day 5 & 6

Weekends are the hardest part of the Whole30.  I'm very regimented during the week, but going out on weekends make it a lot more challenging, especially when everyone around you is stuffing delicous looking food in their faces. 

Friday's (day 5) meals:
Breakfast - soy free egg white protien powder, coconut water and a cutie.
Lunch - brisket, raw celery and carrots.
Snack - pistaccios and grapes
Dinner - Bullritos beef fajita meat and chredded lettuce
Snack - grapes and an orange

Workout - 7 RFT 3 power cleans, 4 HSPU

Saturday's (day 6) meals:
Breakfast - soy free egg white protein powder, coconut water
Lunch - beef brisket, raw celery and carrots, fried plantain in coconut oil
Snack - pistaccios
Dinner - salmon and a sweet potato

Down 5.5 lbs!

Day 4 of Whole30 and I'm down 5.5lbs!  I know your not supposed to weigh yourself but I had gained 5.5 lbs this past month traveling so much and wanted to make sure that I took it off!  Hopefully I can loose another 8 before the next body fat analysis!

Breakfast:  soy free egg white protein with sprouts coconut water and a ruby red grapefruit.

AM Snack:  Pistaccios

Lunch:  Lots of Sashimi! (forgot to bing my coconut aminos so I had to eat it sauce free).

PM Snack: Granny smith apple and 2 oz of fajita meat.

Dinner:  3 oz grilled chicken and shredded sweet potato.

Othe snack:  10 green grapes and a Tbsp of almond butter.

Workout: Rest day!

Day 3 of the Whole30

So I have felt good so far no real cravings, not hungry, but I did notice my energy level was down during my workout.

Day 3 meals:
Breakfast - 3 scrambled eggs and 2 cutie clementines.

Lunch - Whole foods round eye steak, butternut squash and spinach.  (It was actually really hard to find food that didnt have sugar added to it there!)

Snack - handfull of pistaccios and pecans

After workout snack - soy free egg white protien and sprouts coconut water

Dinner - salmon and shredded baked sweet potato and a banana.

Workout:
Strength:
10 min EMOM
5 Shoulder to OH (135/95)
Wod:
10 min AMRAP Chipper,
10 Burpees,
20 Pull Ups,
30 Sit Ups,
40 KBS (53/35),
100 Double Unders

Then I did some extra strength work, working on my power snatch and strict press.  Pretty sore today!

Day 2 of the Whole30

Day 2 is the books!  Surprised that I haven't really craved anything, other than when that dominos pizza comes on TV and shows me their new chocolate chip cookie 6 piece pie, which I would eat all of!

Here is my day 2 meal plan.

Breakfast - same as yesterday, pumpkin pancake and a banana

Lunch - I tried something different today that I did not like, just not a fan of almond butter and chicken together! I made 3 chicken wraps with almond butter, grapes and green apple.  I also had a quarter cup of the shredded sweet potato sauted in coconut oil.

 

 

Afternoon snack - Snap Kitchen Tuscan kale salad (kale, olive oil, lemon juice, salt, pepper and chili flakes) and a soy free egg white protein shake.

 

 

Dinner - 8 oz of cod and aspargus. 

 

Snack - 30 grapes

Calories 1,368

carbs103g Fat

55g Protien

115g

Wokout:

Strength:
10 min every min on the minute
4 Power Cleans (95)
WOD:
12 min AMRAP
*100 Tabata Squats,
Then
7 Push Ups,
5 Burpees,
3 Front Squats (135/95)

I am extremelly sore today, must be because I didnt work out last Wednesday thru Sunday!

Been Gone for a Minute...

Well it has been about 2 years since I last posted, so I figured this was a good time to come back!

We started a nutrition challenge at the gym and I am attempting to do my first "Whole 30".

For those of you that do not know what that is click here!

So I will be posting my meals and workouts for the next 30 days to try and keep myself on track!

Day 1:
Breakfast - banana and pumpkin panckes (eggs, pumpkin puree, cinnamon, pumpkin pie spice and baking soda)
(technically not whole30 approved but I had already made them, so didnt want them to go to waste)

Lunch - grilled chicken strips, shredded sweet potato cookd in coconut oil, and a grapefruit.

Snack - celery sticks

Dinner - 6 oz ground turkey, 2 cups of spinach and a fried egg cooked in coconut oil.

Snack - 30 grapes

I'm supposed to hit 1,876 calories a day.  Here was my breakdown

1,709

calories, 118

g carbs,

91g protein, 80g fat

 

Workout:
Did a lifting routine yesterday, included back squats, snatch pulls, power snatch, push press, full snatch and OHS.

Only 29 days to go :-)

What Have you accomplished this year?

I just read at tweet that said the year is halfway over, you have six months to do what you set out to do this year.  So have you done what you set out to do?  I had three summer goals and I havent met any of them yet.  I want to deadlift 300lbs, I have 5 lbs to go till I hit this goal, do 5 kipping pull ups in a row (these pull ups are becoming my ultimate nemasis!) and to loose 20 lbs.  The last one is my own fault.  I start doing good on my diet for a week or two and then the weekend comes and it all goes bad!  With 6 months to go till the end of the year and a month and a half till the end of summer, I really need to step it up!

Almost to the 300 club!

I had been afraid to try and max out on deadlifts since I hurt my back several months ago.  I didnt want to reinjure it.  Last week I decided to give it a try as long as I didnt feel any pain.  I went from a previous PR of 270 to 295!  I was so excited!!!  Next month be ready because I will hit that 300 mark!

We had our first athlete compete in his first ever CrossFit Competition, CrossFit Katy's Bring the Heat 2, and he got 1st place in the scaled division!  We are so excited for him!  We cant wait for him to compete in the next event!  Check out the photo's from the event here!

If any of you are in Houston, check out this charity event that CrossFit Elevate is doing.  We are going to have several teams participating! http://fallbrewses.com/

Oh and I am on day 4 of my 30 day challenge to get back to Paleo.  So far so good, did the first 3 days with no hiccups! 

Kids Camp

CrossFit Strom started up a kids camp last week with a nearby elementary school.  So far things are going great!  We have 13 kids that attend summer school that stay for 30 minutes after class to get in some fun functional fitness!  I'ts great to see them starting to challenge each other and themselves.  Check out our blog to see how the class is going!

Me trying to get my deadlifts back after my back problem!  up to 250, get nervous everytime I go above that, afraid I'm going to herniate the disks again!

I'm Back...again!

Another long hiatus!  I know I know I havent written in a long while.  I keep busy updating our gyms website
crossfit strom, flickr, facebook, twitter,  linkedin, and wodcast pages, so its hard to keep my own blog updated!  Okay enough shameless promotion!  :-) 

It's been getting crazy HOT in Houston and it's barely the beginning of summer!  I did a hero wod on monday that took me almost 4 minutes longer than when I did it in February!  Hopefully I get used to this heat again soon, I dont want my times to keep going down!

Wodcast case study

For the past several months we have been a beta tester for Wodcasts Wod tracking software.  We love the ease of use of it, and everyone really likes checking in every day to see how they compare to others!  With their new features of allowing everyone to input their own photo it really makes it more personalized.  They have a cool new feature too that marks when you have gone up on a strength PR. Everyone whose interested in an easier way to keep track of their gyms wods should take a look at the software!  Here is our case study! http://blog.wodcast.com/2011/05/31/crossfit-strom/

25 lb back squat PR

Yesterday we did CrossFit totals, and I was nervous going into it since I havent deadlifted heavy since my back injury.  I was able to hit 250 with no problems!  I tried for 270 but started to feel a slight pull so I figured I would rather be safe than sorry, and just kept it at 250.  I will have 300 before the summer ends!  I did get a nice 25# pr on my back squat!  Did my first 200# squat!
Crossfit Totals score: 555

I was in Washington D.C. for work and stopped by District Crossfit for a few sessions when I could run out of my conference.  They were extremelly nice and supportive, but also kicked my butt!  I must say that the athletes up there are in very good shape! Time to get back into it and start hitting it hard!  It's almost summer and I dont have my beach abs yet! :-)

Carl Paoli Gymnastics Training

Hello All!  I know its been a long time since I have posted!  I hadn't really felt like posting since I have been only able to do between 50-75% of my max weight due to my back injury, but I am feeling a lot better and thought I would start my first post with the training I did over the weekend!  I went to CrossFit Austin to attend the gymnastics seminar hosted by Carl Paoli.  We learned how to do proper hand stand pushups, pistols and muscle ups!  I am a long way away from being able to do a muscle up, but now I know the steps that it takes to make it happen, and the way he put it all together makes it seem very do-able in the future!  If anyone has the opportunity to take this class I would suggest it!  Hopefully they will post our class picutre soon so I can post it here!  http://nakaathletics.com/naka-pros

Here's me on the right doing my pullups, yes still with the band!  Hopefully I will do them today unassisted.  I'm going to try and utilize the techinques that Carl taught us this weekend to hopefully string my kips together!

Cheaters

I dont get it.  Why do you want to cheat, your only cheating yourself!  Do all of your reps, count them properly!  Don't half do a move and say you completed it.  Why do you want to beat everyone so much, your only hurting yourself.  You arent going to get any better.  Stop cheating and start bettering yourself!

Tuesday's Wod:
Strength:

Push Press 3-3-3
70% 80% 85%
Wod:
4 RFT
20 Supine Bridges
30 DU
200m sprint
Time: 9:36

Wednesday's Wod:
AMRAP 15 min

15 POWER cleans 65#
15 kb swings
15 box jumps
Rounds: 4

Off Paleo for the Weekend

I went to visit my sister for her birthday this weekend and I really went off of Paleo hard!  We had cupcakes and bacon infused waffles for breakfast, 5 cheese mac and cheese for lunch with corn bread, and some delicious sushi for dinner.  So now its time to get back on the Paleo band waggon!

Monday's Wod:
4 RFT
20 games style push ups
40 sit ups
20 wide grip pull ups
40 air squats
Time: 20:36

The cupcakes!!

One week down!

The 60 day Paleo challenge is going pretty well.  I havent really been craving anything.  I did have a cheat meal where I allowed myself some dessert, but other than that I havent gone crazy!  I was featured in Team Gorilla again yesterday :-)

Here are the wod's i've done the past few days:

Monday's wod:
2 RFT
200 m run
20 squats
200 m run
20 push ups
200 m run
20 sit ups
200 m run
10 burpees
200 m run
10 man makers
Time: 21:46  I was dying during those runs!!

Friday's Wod:
For Time

50 burpees
25 clean n press or jerk
50 kb swings
25 box jumps

Still Doing Good on the Paleo Challenge!

Today is day 5 of the paleo challenge and still doing good!  I havent been craving anything too much, sweets on occasion, but nothing I cant handle!  I feel better, hopefully I'll start seeing some weight loss and toning soon!  I have to give a shout out to Team Gorrilla, I am featured again on their page, scroll down to the last two pics!

I thought I was going to hate yesterday's wod since it was pretty much total cardi, but I didnt do too horibbly at it!

Thursday's Wod:
Run 1 mile
30 stones to shoulder
Row 1 mile
Time: 19:26

Wednesday's Wod:
“Ledesma”
AMRAP 20 min
5 Parallette handstand push-ups
10 Toes through rings
11 rounds ( i did regular hand stand pushups and knees to elbos off of the rings)

15 Medicine ball cleans

Day 3 of Paleo Challenge

So it hasnt been as bad as it has been on the past when I try and get off of sugar!  My office had several huge platters of doughnuts and cookies and muffins yesterday and I turned my back and walked away.  Unless its a dessert that I LOVE i'm not going to sabatoge my 60 day challenge :-)

Tuesday's Wod:
AMRAP 12 min
20 box jumps
15 HSPU
10 sit ups
Total rounds 7

Monday's Wod:

6 RFT
10 man makers 20#
1 DL 85% of 1rm
50 DU’s
I subbed 5 air squats for the DL
I did all DU's so it took me forever!  My time was 27 something!