Day 8 - Recovery

Busy day, in and out of the city and lots of work to do.   Won't get a workout in yet again :(. 

Breakfast
3 eggs

Lunch
Ostrich jerky

Dinner
Buffalo wings and a steak with some steamed veggies.

Day 7

Am really hurting.  Didn't get home until 4:08AM.  Missed the train and had to wait till 3.  Have a 9AM conference call and I feel like a truck ran over me.  I am dehydrated and hung over.  I feel like crap.  No workout for sure!!

Breakfast - can't eat yet

Lunch
3 Eggs

Dinner
Greek salad with gyro meat

Can't wait for bed.............

Day 6 - In da city

No WOD today or breakfast.  Had to be at the Javits center by 8AM.  Up at 6, showered and out the door. 

Breakfast - Nodda

Lunch
Fired Pork Belly
Cobb salad, dressing on the side

Dinner
Tuna, prosciutto with lots of beer and wine.

Big night of drinking, not helping the diet....

Day 5 - Starting to feel it

I feel pretty good.  I dont have the fog in my head when I wake up in the morning.  I have been thinking about incorporating more veggies into my meals.  It feels harder than it really is.  I have been making HUGE portions of broccoli and spinach and it really fills you up.  I am writing this after lunch and it am packed right now.  Ton of spinach.  I need to avoid snacking at night.

My cardio sucks.  Story of my life.  Need to get that cardio up, it is killing me.  The weights aren't as bad as the gas tank is.  Thinking about a rower but not sure.  We'll have to see how things play out.

Breakfast
Fruit Smoothie - blackberries, blueberries, a banana, a tablespoon of almond butter in coconut milk.  Was pretty damn good!

Lunch
Breast and a half of chicken dipped in Franks Ultra Red Hot with three handfuls of spinach.

Dinner
Light on the veggies but two chicken parms made with fresh sauce and fresh mozzarella.  Chicken was coated in almond meal and not bread.  It was pretty good.

Dessert
Thinking about baking some pears with cinnamon and honey :D

Day 4 - Let the stresser begin

This is going to be a busy week.  Looking at email this morning I just got another large thing added to my list and Wednesday is an all day affair in the city, were to fit my workouts in.....

Down another lb on the scale this am.  It's nice to see the weight coming off pretty easy but I know it will slow.  We have widow makers at the box today and I want to get it at 240lbs.  I havent done them in two weeks due to my stitches so it should be interesting.

Overall I am not as tired when I wake up in the morning and I can see the bloating in my stomach has gone down.  I wonder if the bloating is because of water build up or inflammation of the digestive track due to the grains.  I didn't eat any of the chips in salsa that my family ate while setting up the tree so I feel good about that.  So entering Day 4 no bread or grains to the best of my knowledge.

Breakfast
Egg Whites and Spinach Omelet

Lunch
Grilled Pork Chops with 5 cups of sauted spinach

Dinner
Flank steak with broccoli, onions, and peppers

Snack
Pistachios

Too many pistachios - need to cut that out!

Be Better to Yourself - Day 3

Today's WOD was all Olympic Lifting that I was excited about.  I like the lifts as much as the Metcons.  We did Snatches and Clean and Jerks.  145 on the snatch and 205 on the clean and jerk. I need more power on the cleans.

Because the WOD was at 10, I skipped breakfast.  Truthfully - I wasn't hungry when I went.  But when I got home is a different story. And I am down 4 lbs on the scale this morning.  I am happy about that because I need to drop another 10 before I am back to even.  From there I am looking for 220.

Lunch
Grilled chicken and green bean almondine.

cup of pistachios

Dinner
Rack of Pork with sautéd apples and pears with cinnamon and white wine
grilled asparagus

Mixed berries snack - raspberries, blackberries, and blueberries

Be Better to Yourself Challenge - Day 2

I am still really sore so I am taking a rest day from crossfit.  The knee looks a little funky and after some running yesterday the Achilles is feeling ok.  Maybe I pulled it or something.  After eating that popcorn last night, I regretted it.  Could have done without it.  Anyway today is another day.

Body Fuel
Breakfast
3 egg whites with spinach and feta cheese

Lunch
Grilled chicken with sauté broccoli with red peppers and olives.

Dinner
Turkey and some green beans

Had a bunch of cheese and salami as well.  Was proud that I was able to stay away from bread and grains as we were at the out-laws and there was chips and dips all over the place.  Didn't eat any rolls either.  Small wins baby!

Be Better to Yourslef Challenge - Day 1

My wife talks about organization a lot and how it helps her focus.  My adult ADD prevents me from doing that a lot of the time but I am going to give it another go.  I have been off diet for a couple of months.  And while it hasn't had much impact on me it hasn't helped either.  I have been struggling for the last couple of weeks to get back on my nutrition wagon and "CLEAN" myself up.  For me its become harder to do but needs to be done.  Thanksgiving was yesterday so I have a month till Christmas.  Lets see what I can do.

I'm still in recovery from the Tough Mudder and while I got the stitches out of my knee two days ago, it is still tender and looks a little funky.  My left Achilles is still hurting pretty bad too.  This one concerns me more than the other because I can't see what is wrong there.  I am definitely walking in pain.  Working out has been selective but I think I need to fall on that sword and just get at it.

So, let the battle begin!!

Starting Stats
Left Leg 22"
Right Leg 23"
Belly 43"
Right Arm 14"
Left Arm 14"
Chest 47"

Body Fuel
Breakfast
3 whole eggs (thinking about going back to whites)
5 pieces of turkey bacon
1 tea with truvia and splash of milk

Lunch
Salad with good seasoning dressing that had olives, romaine, beets and peppers


Dinner
Salmon with Jalapeno glaze with grilled veggies

Snack
Water and popcorn no butter

Before

Day 1 - Birthday dinner

Breakfast
4 egg whites with 4 slices of turkey bacon

Snack
Ostrich jerky

Lunch
Salad with lettuce, peppers, onions, and tandori chicken

Snack
Ostrich Jerkey

Dinner
6 buffalo wings (I know but its my birthday in lieu of cake)
California style fajitas - steak and chicken in bibb lettuce with onions and peppers.  No sour cream or cheese.
NO BIRTHDAY CAKE - WTF is wrong with me!

WOD
5x5 backsquat - 175lbs
AMRAP 5 pullups, 10 pushups, 15 20" box jumps 6 rounds - I WANNA GET TO 7!!!

Day 25 - tomorrow is day 1 again

I'm starting a 30 day challenge in my box. Really wanna stick with it and see what I can do in 30 days. It's just 30 days.

Breakfast
4 Eggs and turkey bacon in coconut oil

Lunch
hot dog and 2 beef burgers

Dinner
Mahi mahi with snow peas and julienne veggies zucchini,squash, and carrots.

Day 24 - kids party

Breakfast
Bacon and 3 eggs

Lunch
Grilled chicken salad, beets, olives, 2 tblsp good seasoning

Dinner
Grilled chicken kabob, sausage, sausage
Vodka crystal light 5 of em.

Day 23 - look who's back

Had some meetings today and did a 6 AM WOD. Went heavy on the deadlift without enough warmup and I paid for it. Tweaked my back. Dumb move, especially after I dcided to go lighter. I am dumb.

Breakfast
3 egg whites and 4 pieces of turkey bacon

Lunch
Romaine salad with beets, turkey, and peppers. 2 tblsp good seasoning

Snack
Nuts and roast beast

Dinner
Sushi tuna,avacao,yellowtail in a cucumber wrap.
Sashimi 2 tuna 2 salmon

Day 22 - what did I do to myself

Big dinner and alcohol took its toll.  I am tired and my stomach is not happy.  After yesterday's WOD I think I am going to scale my WODs so that I take less breaks and when taking a break it is a shorter break. I dont want to take breaks anymore, they just increase my time.

No Breakfast

Lunch
Pork loin in romaine, peppers, and radishes 

Dinner
3 beef burgers with turkey bacon and pickles

Day 21

I am out for a customer dinner in the city tonight.  These make it hard.

Breakfast
Egg whites and turkey bacon

Lunch
Grilled chicken salad, beets, celery, spinach, olive oil and vinegar

Dinner
Big dinner off diet - out with a customer, consumed mass quantities of alcohol.....

WOD
4 RFT 500M row, 50 35lb kb swings, 50 20" box jumps

Day 20 - Reload

Coach Chris is recommending strict veggie and meats.  I am going to give it a try.  Did a body fat test and was at 21.1 - down from 28 it's not a lot but it is something.

Breakfast
Egg whites and turkey bacon

Lunch
Salad with grilled chicken

Dinner
Grilled chicken, roasted peppers (olive oil and salt), and grilled zucchini

Barbara - 49:40  

Day 19

Body Fat down at 21%.

Breakfast
Eggs and Turkey Bacon

Snack
Protein Shake - after workout

Lunch
Salad with turkey breast, olives, beets, broccoli, and balsamic vinigrette

Snack
Beef Jerky

Dinner
Pork loin, sauerkraut, brussel sprouts

WOD
10x2 Bench Press 225
3 RFT 10 OHS 115 and 50 DUs 11:50 (i think)

Day 18

It's my son's Bday I am cheating

Breakfast
Eggs and bacon

Lunch
None

Snacks
Guac and salsa with chips

Dinner
Two cheese burgers and a hot dog - no bun

Ice cream cake

Day 17

Frustration is setting in. 

Breakfast
Shake

Lunch
Ham wrapped in Swiss

Snack
Shake

Dinner
Clam Chowder
Osso Bucco and Veggies

Day 16

Breakfast
Ham and eggs

Snack
Protein shake

Lunch
Steak and veggies

Snack
Protein Shake
Nuts

Dinner
Bowl of NE clam chowder (it was good!)
Veal shank and veggies

Day 15

Breakfast
Fruit

Snack
Protein Shake

Lunch
Salad with ham

Snack
None

Dinner
Calamari
Sea bass over veggies

Day 14

Breakfast
Fruit

Snack
Protein shake

Lunch
Grilled chicken salad

Snack
Protein shake

Dinner
Steak and veggies

Day 13 - Bored

Breakfast
Fruit and coconut water

Snack
Protein Shake

Lunch
Salmon and veg

Snack
Protein Shake

Dinner
Brazilian steakhouse - meat and veggies

WOD
Travel WOD 3 rounds of 50 push ups, 50 sit ups, 50 squats 24:50

Day 12 - San Mateo Bound

Flying to San Mateo CA today, eating schedule will be off but we'll see

Breakfast
Fruit and cheese

Snack
Protein Bar

Lunch
Grilled Chicken salad

Snack
Beef Jerky

Dinner
Steak and veg

WOD
3 rounds of 135lb Backsquat, 12 clapping pushups, 25lb 200M run 17:40 San Mateo Crossfit

Day 11 - Rest

Breakfast
Steak and Eggs

Lunch
Salad

Dinner
Salmon with asparagus

Snack
sunflower seeds

Day 10 - Did it again

So I now have been to my third movie minus popcorn, twizzlers, and a soda.  Proud of myself.  I feel pretty good but have come up against a moral dilemma - I am not eating this stuff but I am giving it to my wife and kids.  Example - we have a small carnival in town, daughter is sick so I go with Jr and bring home 13 zeppoli's.  Wouldn't touch them but brought them for everyone else?  Am I poisoning the family with bad food and sugar?  I guess the real question is "How do I get them all to eat healthy?"

Breakfast
Turkey bacon and 4 egg white

Snack
Shake

Lunch
Protein Bar

Dinner
Flounder with white wine, garlic, artichokes, and olives with roasted broccoli in oo, garlic, and Parmesan cheese.

Day 9 Just Another Day

I am pretty sore.  My hands hurt from being ripped and my legs are still sore from Mondays Morrison WOD.  I have been on a good clip for eating though and I am happy about that.

Breakfast
Shake

Lunch
Salad with turkey

Dinner
Sushi again, I did have two gyoza - not very paleo

Snack
Sunflower seeeds

WOD
Karen 150 Wall Balls 20lb 9:34

Day 8 - NYC bound

I'm trying to do these posts daily so I can track what I am eating.  Had to travel to NYC for training

Breakfast
Protein Bar

Snack
Protein Bar

Lunch
Grilled chicken spinach salad

Snack
Protein Bar

Dinner
Sushi

Day 7 - Shit its hot

Woke up today and the air was full of humidity.  Killer humidity.  I am pretty sore as well.  Quads and shoulders took a beating from Monday and Tuesday's WODS.  But my silver lining was that I bought some coconut fat and want to start cooking with it.  Did up some eggs and man that oil gets hot.  Burned my eggs, lol.  Otherwise came out great.  Gotta try different things to cook it in.  Tomorrow I plan on making some paleo coconut ice cream with dark chocolate.   Gotta see how that goes.

Breakfast
Steak and eggs

Lunch
Turkey in salad with olives, beets, and peppers

Dinner
Chicken Sausage with zucchini and squash

Dessert
Apple and almonds

WOD
21-15-9
75lb snatch squat, box push ups in place of HSPU, and pull ups.
13:44

Day 6 - Recovery

When I wake up in the morning after a night of drinking I always wonder what it will do to me.  Today is no different and suffice it to say the small ground I had grabbed, 2 lbs, was lost again.  I have a dull pain in my head and I am tired.  Gotta slow down on the drink, I think it will make a difference.

WOD
Bench press max single - 220lbs
Run 800 30 rounds of 3 pull ups and 3 dips then run 800

Breakfast
3 egss

Lunch
Salad and a cowboy rib eye with spicy montreal steak seasoning

Snack
Walnuts

Dinner
Kobe sirloin with asparagus and salad

Dessert
3 kiwis and some sunflower seeds

Day 5 - The 4th of July

Today is a day that I am not sure what to do about.  Should I let it go and have a good time or stay on course.  I did the morning WOD Morrison and that made up my mind for me.  Why the hell would I punish myself like that to blow it on some crappy food and beer.  I made some adjustments and instead of beer did vodka and crystal light lemonade (very good I might add).

Morrison was something like 51 minutes of hell.  Pure hell.

Breakfast
Protein Shake
Lunch
Grilled chicken and salad
Dinner
Cured meats, olives, cole slaw, and kielbasa

Day 4 Happy Anniversary!!

So today was my anniversary.  It rained and ruined our beach plans so there wasn't much to do.  Kids were restless so I decided to take them to a movie.  They couldn't agree on a movie so my wife took one and I took the other and separate movies were we.  But instead of my usual large popcorn, large soda, and twizzlers (i am a freak for twizzlers) I brought a pack of gun, a protein bar, and a bottle of water.  Pretty proud of myself.

Breakfast
Chicken sausage and 3 egg whites
Lunch
Grilled chicken, red, orange, and red peppers.  1 banana
Snack
Protein bar
Dinner
Grilled chicken in a red tomato sauce, squash and zucchini sauté
Dessert (i did have dessert)
Rita's fudge brownie cream ice

Without adding it all up I am pretty sure I am under my 150 carbs per day paleo.  The ice was 47 carbs (ouch) but even so I think I am under easy.

One day at a time - Day 3

I felt pretty good about my eating yesterday.  It was kind of a crazy day and I was all over the place, getting my wife and kids to the beach, flying my new plane, getting a anniversary present, picking the wife and kids up from the beach, and going out to dinner.  Going out to dinner was the real worry.  I wanted to try and eat healthy and not to much and I think I got that right.  I did have 3 generous glasses of red wine but they were excellent and it wasn't beer!

Breakfast
2 eggs and bacon
Snack
Protein shake
Lunch
Grilled flank steak
Salad, little dressing
Snack
Protein bar and shake (dinner at 8:30) These were spaced out 2.5 hours
Dinner
App: Roasted beats, brussel sprouts, and feta cheese
Pan seared halibut with cauliflower mash, mushrooms, and sprouts
3 glasses of red

Looking forward to the gym tomorrow - need to stretch the back out

2 days down - 7/1/11

Day 2 is in the books.  I did well today.

Breakfast
Coconut mile protein shake
Snack
4 slices of turkey bacon and 4 eggs
Lunch
Crap I just realized I didn't eat lunch!
Snack
Protein Bar
Dinner
Greek salad with gyro meet

WOD
Car push 900 yards - 6 rounds burpee, rest, push 3 team members
18:19 151 team burpees I did 54

The heat is on 6/30/11

A week ago I worked out in NYC Gotham.  It was brutal - I had little sleep and I drank about 10 beers the night before.  Needless to say I puked after the WOD.  Not just a little bad burp in the mouth, I emptied the contents of my stomach.  It hurt and tasted terrible.  I was also embarrassed that after doing crossfit for 8 months I yaked - in front of co-workers (still get the douche chills).  I haven't forgotten about it yet and it is a thorn in my side but has got me thinking a lot about what I am doing and where I need to go.

There is a lot that goes into my daily makeup.  I need to eat the right foods, stay hydrated, and get to the box and bust my butt.  As simple as that is to type is as hard as it feels to do.  I have cracked open my paleo book again and started reading.  Tony Robbins is up next.  I have a need to get my body fat down to 15% by end of the summer.  That is the goal.  Lose 12% body fat.  I have 62 days to do that.  Its a challenge but I need a little challenge right now.

And so it goes:

Breakfast
2 eggs and 3 strips of turkey bacon

Lunch
Protein Bar, 3 slices of ham, and 2 slices of swiss

Snack
Protein Bar

Dinner
Blackened Catfish with Plantains and lettuce

Snack
Sunflower seeds

WOD
5x3 DL 395
4x500M Row - average time 1:40.5

Shocked

Quick update that I am not sore.  Who would have thunk it but I am pretty pleased with that.  Can't wait to have a solid week.  May miss a Tuesday class because of travel but not much I can do.  What's with travel and Tuesdays?  Can't escape it!

What a week

This week was awesome.  I have this feeling when I go to workout that I am excited to see what I can do and feel like I can conquer the world.  The later is a little bit over the top because into the WOD I feel like someone saddled me with sandbags but overall my mental state is great.

Diet was about 80% there but the workouts were awesome.  I missed Tuesday due to work but other than that it was a great week.  I felt great throwing weights around and feel really good about my WODs.  My running is picking up nicely.  I am listening to Coach Jay on my cardio and next week I am going to try to do 3 2 a days with cardio at night.  This week I did cardio twice and did a 5k this morning in 28:58.  For me that is amazing.  Wednesday I did a 800M in 3:36 another wow.  The 5k this morning that I did when I checked my stopwatch at a mile it showed 5:49 and i chalked that up to a mistake and that must have been lap 3 so I clocked my first mile at 7:39 still pretty good.  My legs are sore already and I am not looking forward to tomorrow.

I have some parties this weekend so I will have to watch the food intake because there will be beer and wine but next week its time to push it again.

I haven't written for a couple of days but diet has been pretty good.  I have been working pretty hard at the box and eating well with it.  Net Net I am down 3 lbs.  Not a lot but it is something. 

One of my faithfuls for weight loss has been running.  I always shed lb's when I run.  Yesterday Coach Jay told me to start s a days with endurance 3x's per week.  Mon, Wed, Fri so that is what I am going to try and do.  Last night I ran a 5x800.  The first 800 was 3:36 and I was pretty happy with that.  By the time I hit the 5 they were in the 5 minute range.  This was partly due to being tired and other part is the bone in my shin.  There is a strange pain in my bone and I am worried it is a stress fracture.  Not something I need right now but if it persists I will need to have it checked.  One thing that made me happy about last night was that I found my stride again.  I have been running like an old man in shuffle steps.  Now I am able to get my legs in front of me and cover more ground.  Now the cardio discipline needs to take hold for the Mudder.

Yesterday's diet was terrible.  Egg whites with turkey bacon and then 3 protein bars, Ostrich sticks and jerky, banana, and a few pretzels.  I had to blow into the city over 6 hours and the meeting and travel wrecked my ability to eat at my normal times so I tried to substitute.  No veggies yesterday.  That is BAD.  Today I will try and make up for it.

Oofa

So I took Thursday off from Crossfit.  My body needed it.  I think it was begging me actually.  I am starting to realize how hard it is to stay hydrated right now.  I drink water but its not helping.  I drink a lot of water too.  Gotta try and get more in.

Breakfast
Egg whites witth turkey bacon
Some Cheese

Snack
oops missed that

Lunch
oops missed that

Snack
Schicken breast and almonds

Snack
Protein shake in coconut milk

WOD
10-9-8-7-6-5-4-3-2-1
Bench press, hang clean, front squat
Same weight 135 22:36

Early brid catches the train

Woke up at 4:15 today but it was one of those nights where I wake up every hour for fear of missing my alarm and eventually my train to Delaware.  Lucky for me I made that train but here starts the struggle of eating Paleo on the road.  I don't think I did to bad.


Breakfast
Protein Bar

Snack
None

Lunch
Salad with egg, turkey, ham, swiss, and cheddar and a small amount of ranch
Small bag of beef jerky

Snack
None

Dinner
Bone in rib eye with my favorite rub
Steamed broccoli


I am very thankful that I was able to squeeze in a WOD today.  Warm up was an 800M run followed by 4x200 sprints with 45 seconds rest in between.  That was it, my quads were on fire.  Actually it was a splitting pain in the top of them.  Brutal.  I had to sit.  I used to be a runner running 8 miles a day in 65 minutes.  Pretty crazy sitting where I am now.  So far this week I have run 4 and it is taking its toll.  I also have a pain on my left side of the shin bone.  Worried  it is a stress fracture.  Lots of ice tonight and fish oil!!

WOD
5x3 Front Squat 205 - my previous was 135 back in Nov.  Not sure if it was form or strength issue there but I was shooting for 185 and could have done more than 205 but my legs would be in worse shape than they are right now.

Memorial Day Cleanup

In honor of Memorial Day, I ate and drank a lot.  I wasn't terrible in the eating department but I had a bunch of beers and they were good.  Today is a new day and a good WOD and I plan to do two today so time to get back in the driver seat.  I am pretty tired, could it be from not eating healthy?  I did get the sleep I usually need.  There are a lot of times that I feel like my body depends on me eating healthy and drinking a lot of water.    I didn't do any of that this weekend and I am tired and thirsty.  I think I ate veggies once all weekend.  Could be a problem for me.
Good note today from Coach Chris about eating and eating right.  I gotta lay off the fats and nuts a little and stick to protein and veggies.  I am going to shoot for leafy veggies and ones with high water content.  I know what to do, just gotta do it.
 
Time to get back on track.


Breakfast
The staple egg white and turkey bacon omelet

Snack
Coconut mile protein shake

Lunch
Grilled chicken spinach salad with olives, beets, and greeks salad dressing

Dinner
Sushi 3 rolls

WOD
DT
5 Rounds
135 Lbs
12 deadlifts
9 hang cleans
6 push jerk
12:54


WOD2
4 x 800

WOW Today hurt

I woke up pretty sore today.  Its hot and the WOD is Badger.  It is gonna be brutal.  After doing 2 a day I need to take fish oil for sure and drink loads of water.  Water, I am so thirsty!!!

Breakfast
3 egg whites with 3 slices of turkey bacon

Handful of pretzels - damn it!!  Had to eat and run.

I am going out tonight, I will update later with the bad things I will do tonight.


Badger
3 rounds of 30 95lb clean squat, 30 pull ups, and 800M run *
51:50
The heat was brutal, I was a sweaty mess.  After the last 800 run I thought my head would explode.

Once, Twice, Three Times a Loser

The only consistent thing about me right now is I am inconsistent.  Brutal.  My mind has been racing over a million things and I am not focusing in on whats important, whats my priority?  My wife has diagnosed me with adult ADHD, she is pretty serious about that, and funny enough she is going to start giving me strategies to deal with it.  Since she is very well educated in the field - masters and all, I guess I need to start listening.

So what does it have to do with this blog, everything.  Its my third attempt at keeping myself honest.  I stop - start, stop - start, and so on.  And by blog I also mean diet.  My diet right now, truth be told, is better than it has been in 15 years.  Seriously.  I cheat here and there but it is nothing like it used to be.  I might guess I was consuming 4-5k calories sometimes and that was multiple times per week.  I am down 30lbs since October.  Its a good weight loss but I want to lose more.  I want to lose another 20 lbs.  My goal is to lose 50lbs between 10/10 and 10/11.  I started at about 267 lbs.  Pants were so tight they were uncomfortable.  Its a terrible feelings.  I want to be more consistent in my diet and exercise, small goals.


Goal: lose 20 lbs
Goal: Hit the box 4 times per week min, including 2 2 adays
Goal: Be more Paleo 6 days a week

Breakfast
4 egg whites and 3 slices of turkey bacon

Snack
Coconut milk protein shake

Lunch
2 sirloin patties with turkey bacon and pickles
Spinach salad with olives, beets, and balsamic vinaigrette

Snack
Almonds

Dinner
Flank steak with grilled zucchini and squash

Snack
Celery and almond butter

WOD 1
row 250 25 pushups and situps
row 500 50 pushups and situps
row 750 75 pushups and situps
row 500 50 pushups and situps
row 250 25 pushups and situps
34:59

WOD 2
10  rounds of 100 M sprints with 45 seconds rest between rounds 10:42

Wednesday May 3rd - Back in the saddle

Woke up today on the wrong side of the bed and probably shouldn't have checked the site for the WOD.  My quads are still on fire and i am not looking forward to OHS and burpees.  Cold is finally all but gone.  I still have a cough and during the WOD coughed a lot, especially the rowing, but I managed to get through it.

WOD
3k Row
Jeremy
I have a strategy that I try and follow when I row.  I want to keep my split pace between 1:45-1:50.  I did the first 1000 meters in there and started to feel it.  Watching 3,000 tick down is pretty painful.  My mind is my own worst enemy.  I slipped into the 2's briefly and then settled back in between 1:50-2:00. I finished at 11:38 and my chest was heaving and on fire.  Walked around a lot and thought about bailing on Jeremy but stuck it out.  Grabbed a bar and did a OHS at 95lbs and said it ain't happening today.  Coach Jay told me to warm up with the 65lb bar and see how I felt.  I cranked 5 out pretty quickly and he said yeah you're doing 95.  Started out good, tailed again and finished strong.  I just gotta keep moving.  I find myself chunking the reps into digestible bits to take breaks.  Why the hell do I do that??  Gotta muscle through the mind

Breakfast
Skipped - wasnt hungry at all

Snack
Skipped

Lunch
grilled chicken spinach salad with beet and olives

Snack
Walnuts

Dinner
Turkey chili.  The wife makes a mean turkey chiili and it is paleo :D

I have also decided Paleo or not, I'm not drinking milk if I don't have to and my kids are getting off of it too.  I buy organic but its still milk.  I love coconut milk.  Its great.  They don't even drink that much milk anymore.

Now I am on the hunt for a paleo recipe for ice cream with a coconut milk base, I know I saw it somewhere.

Tuesday May 3rd - Sore

After yesterday's WOD my quads are pretty sore.  Gotta do some good stretching today.  Cold is getting better today.  Nose isn't running as much as yesterday and I don't feel the crackle in my chest anymore.  Got a lot of sleep last night and I will drink loads of fluids.  See what happens.

No WOD today, had verizon here installing FIOS and I am meeting some friends tonight .

Breakfast
3 Apple chicken sausages, ran outta eggs and forgot to buy them.  Need to hit the store!

Lunch
Burger with Pickles M&K

Snack
1 chicken sausage link

Dinner
Went out with some friends.  Had ribs and wings and 4 beers.  IPA beers.  I've had a hanker for beer lately.

Monday May 2, 2011 - Still outta gas

Still not 100% in the health department but I wanted to work out anyway.  I have been sick for 10 weeks.  10 weeks is an effen long time.  It plays on your psych pretty hard being sick that long.  Not sure how people live with disease handle it.  Gotta give em credit.  Not sure if working out is smart or not but due to vacation and work I haven't made it into the box enough.  I feel like I have lost a lot of the gains that I have made and that drives me to get them back and then some.  Each time I take two steps forward I take one back.  Its frustrating.  Soon as I am doing well I have to travel or I get sick.  And today it all showed.

WOD
run 1 mile
-then-
row 1000m
50 45lb thrusters
30 pullups

I was out of gas after the mile, I ran a good clip for me, should have jogged it.  After the rest I started the WOD and was gassed after the row.  Again should have slowed a bit.  Started getting all kinds of stuff coming out of my chest.  I had to row with 1 hand at one point because of the coughing.  Tasted like stale smoke, makes me never want to take a puff again.  Thrusters hurt and the pullups minus any bands resulted me in stringing together 3 at a time.  Most I did in a clip was 7.  Disappointing.  I know I can do much better. 17:08 pathetic...........

Paleo, paleo, paleo - I gotta eat more leafy greens.  Need to find some additional ideas other than spinach and broccoli.  Gets boring too quickly.  Back to the book for ideas.

Breakfast
Steak and egg whites

Snack
Protein shake with almond milk

Lunch
Spinach Salad
Steak

Snack
Walnuts

Dinner
Strip Steak and a big mound of broccoli

Fell asleep on the couch at about 9:15 woke up at 10:30 and did the dumbest thing possible, ate 7 frozen m&m's.  Why did I need those m&m's?  Try again tomorrow.