I took today off from CrossFit because I was really feeling it in my legs. I spent the day pricing goods and shopping for produce for the upcoming Grand Opening this Saturday. I've been given the honor of supplying the box with little snacks for their guests to enjoy while getting the tour. Had a few hiccups with the original plan but things came together smoothly. The menu will consist of Avocado Deviled Eggs, Marinated Mushrooms, Butternut Squash Ceviche, Spinach Stuffed Tomatoes, and Roasted Almond Balls (a sweet snack).
Meals.
1. two eggs, stir fry veggies.
2. banana smoothie with Spirulina.
3. Homemade Butternut Squash Soup
4. Two slices of Pizza (-2)
5. Apple
*1 beer
Todays score = 17
I'm slipping with my urges, I need to curb them. I'm aiming for a perfect 20 for each day forward.
Thursday, January 26, 2012
Tuesday January 24, 2012
Another tough one but I pushed through it a lot better than yesterdays.
WARMUP
1 MIN MAX DOUBLE UNDERS
10 PASS THRUS
INSIDE OUT SWINGS
ROCK AND STRETCH
STRENGTH
12 MIN TO FIND 1RM POWER CLEAN
ENDURANCE
3 ROUNDS
400M RUN
25 ABMAT SITUPS
WOD
AMRAP 20 MIN
800M RUN
W THE REMAINDER OF THE TIME
10 DL (225/135)
5 HSPU (25/FLOOR)
AT THE 10 MINUTE MARK RUN 800M
New PR at the Power Clean, I only went up by 10 lbs but i'll take it. Set my 1RM to 180lbs and finished 7 rounds and 4 reps with a 155lb weight. Actually took a plate out from under my HSPU from the last time so that's something to be proud about as well.
Meals
1.pre wod -banana
2.post wod - protein shake (spirulina), two eggs, bok choy
3.lunch - steamed veggie "NoFryStirFry" w/ beef (red & orange bell, cauliflower, yellow squash, asparagus, 4. string bean, red onion)
5. salad (mixed greens, arugula, cucumber, shredded carrots)
6. red snapper w/ acorn squash ceviche, winter vegetable salad
Todays score = 19 (had a 4 oz portion of some kick ass beer)
WARMUP
1 MIN MAX DOUBLE UNDERS
10 PASS THRUS
INSIDE OUT SWINGS
ROCK AND STRETCH
STRENGTH
12 MIN TO FIND 1RM POWER CLEAN
ENDURANCE
3 ROUNDS
400M RUN
25 ABMAT SITUPS
WOD
AMRAP 20 MIN
800M RUN
W THE REMAINDER OF THE TIME
10 DL (225/135)
5 HSPU (25/FLOOR)
AT THE 10 MINUTE MARK RUN 800M
New PR at the Power Clean, I only went up by 10 lbs but i'll take it. Set my 1RM to 180lbs and finished 7 rounds and 4 reps with a 155lb weight. Actually took a plate out from under my HSPU from the last time so that's something to be proud about as well.
Meals
1.pre wod -banana
2.post wod - protein shake (spirulina), two eggs, bok choy
3.lunch - steamed veggie "NoFryStirFry" w/ beef (red & orange bell, cauliflower, yellow squash, asparagus, 4. string bean, red onion)
5. salad (mixed greens, arugula, cucumber, shredded carrots)
6. red snapper w/ acorn squash ceviche, winter vegetable salad
Todays score = 19 (had a 4 oz portion of some kick ass beer)
Monday January 23, 2012
Great to be back, I felt like a different person last week but I'm ready to kill it this week. I got a new PR today and a near puke experience as well, awesome right?
WARM-UP
200M RUN
15 AIR SQUATS
15 ABMAT SITUPS
15 KIPS
10 LEG KICKS
10 QUAD PULLS
10 ARMS CIRCLES
STRENGTH
12 MINUTES TO FIND YOUR 5RM BACK SQUAT
ENDURANCE
3 X 500M ROWS
WOD
4 ROUNDS
7 BURPEES
14 KB SWINGS(2/1.5)
30 BOX JUMPS(24/20)
14 KB SWINGS(2/1.5)
7 BURPEES
1 MIN REST
*SCORE IS TOTAL TIME INCLUDING REST
I chose the Strength portion. On November 14th I did a three rep max at 170lb, today, my five rep max was 215lb, ha. That's improvement baby. The WOD is when that magical sensation started to take over me, you know the one where your stomach gets all tingly, it's your bodies way to rejoice, regurgitation. This one really killed me. It came down to the wire, I didn't finish on time but I kept going past the clock. Casey helped big time pushing me to finish my box jumps and the rest of the class was there to make sure I completed the rest... Love that about CrossFit.
Here's my diet.
pre wod - hard boiled egg
post wod - protein and spirulina, banana
snack - kiwi
lunch - beef stir fry w/ sautteed, sauteed kale
dinner - ham, horse radish, provolone on 1/2 english muffin. (-2)
18 = todays score.
WARM-UP
200M RUN
15 AIR SQUATS
15 ABMAT SITUPS
15 KIPS
10 LEG KICKS
10 QUAD PULLS
10 ARMS CIRCLES
STRENGTH
12 MINUTES TO FIND YOUR 5RM BACK SQUAT
ENDURANCE
3 X 500M ROWS
WOD
4 ROUNDS
7 BURPEES
14 KB SWINGS(2/1.5)
30 BOX JUMPS(24/20)
14 KB SWINGS(2/1.5)
7 BURPEES
1 MIN REST
*SCORE IS TOTAL TIME INCLUDING REST
I chose the Strength portion. On November 14th I did a three rep max at 170lb, today, my five rep max was 215lb, ha. That's improvement baby. The WOD is when that magical sensation started to take over me, you know the one where your stomach gets all tingly, it's your bodies way to rejoice, regurgitation. This one really killed me. It came down to the wire, I didn't finish on time but I kept going past the clock. Casey helped big time pushing me to finish my box jumps and the rest of the class was there to make sure I completed the rest... Love that about CrossFit.
Here's my diet.
pre wod - hard boiled egg
post wod - protein and spirulina, banana
snack - kiwi
lunch - beef stir fry w/ sautteed, sauteed kale
dinner - ham, horse radish, provolone on 1/2 english muffin. (-2)
18 = todays score.
Wednesday, January 25, 2012
Sunday January 22, 2012
Total score for today = 20
overall for the week - 114 food points - 10 for only doing 2 WODS = 104
Very crappy week, set up by a chain of events, i'll call this week an eye opener.
overall for the week - 114 food points - 10 for only doing 2 WODS = 104
Very crappy week, set up by a chain of events, i'll call this week an eye opener.
Sunday, January 22, 2012
Friday January 20, 2012
All i've got to say was today was an awful day. Poor actions on my part screwed a lot of things up. I'm going to keep it short, i overslept the work out. My score is 15.
Thursday January 19, 2012
Thursday was good up until the evening. It's amazing to think that just 4 to 5 hours can lower your score so much whih is not JUST a score but a model for healthy living. It really makes me realize how much control you need to have over every part of your day.
STRENGTH
SHOULDER PRESS
65% - MAX REPS
75% - MAX REPS
85% - MAX REPS
95% - MAX REPS
Overall numbers - 16/10/7/2
WOD
4 ROUNDS
16 BOX JUMPS (24/20)
16 HANG CLEANS (95/65)
16 FRONT SQUATS (95/65)
6 WALL CLIMBS
Overall - 2 +38 RX
Today marked my 8th required workout. I like seeing that number go up.
Meals
1. two eggs, spinach
2. protein shake, apple
3. chicken and slaw
4. apple
5. two slices of laguna pizza (-2)
4 drinks (-4)
Today's score = 12
Wednesday January 18, 2012
I'm writing these blogs from memory as today is Sunday after a long, unfortunate weekend. So sorry in advance for lack of creativity or information.
I couldn't make the the 6am or the evening classes so I did the WOD at the rec center. I'm not a fan of doing these WODs outside of the box because I just can't seem to motivate well enough. Here is a video of me doing it.
SKILL
800M RUN
REST 2 MIN
400M RUN
Overall running time :6:52
WOD
21-15-9
DEADLIFTS (225/135)
TOES TO BAR
Overall time : 7:30
I moved the camera for the last round for a better angle...looks like i shut it off instead.
Meals
1. One hard boiled egg
2. Protein shake at the rec followed by chicken, sauteed bok choy at home.
3. apple
4. Himawari Sushi - 9 pc sashimi, two rolls (no rice), seaweed salad.
5. apple and kiwi
6. handful of nuts.
Total points for the day - 19. I would say 20 since I had a ton of raw fish but i'm not sure if that would count as Omega-3 supplementation.
STRENGTH
SHOULDER PRESS
65% - MAX REPS
75% - MAX REPS
85% - MAX REPS
95% - MAX REPS
Overall numbers - 16/10/7/2
WOD
4 ROUNDS
16 BOX JUMPS (24/20)
16 HANG CLEANS (95/65)
16 FRONT SQUATS (95/65)
6 WALL CLIMBS
Overall - 2 +38 RX
Today marked my 8th required workout. I like seeing that number go up.
Meals
1. two eggs, spinach
2. protein shake, apple
3. chicken and slaw
4. apple
5. two slices of laguna pizza (-2)
4 drinks (-4)
Today's score = 12
Wednesday January 18, 2012
I'm writing these blogs from memory as today is Sunday after a long, unfortunate weekend. So sorry in advance for lack of creativity or information.
I couldn't make the the 6am or the evening classes so I did the WOD at the rec center. I'm not a fan of doing these WODs outside of the box because I just can't seem to motivate well enough. Here is a video of me doing it.
SKILL
800M RUN
REST 2 MIN
400M RUN
Overall running time :6:52
WOD
21-15-9
DEADLIFTS (225/135)
TOES TO BAR
Overall time : 7:30
I moved the camera for the last round for a better angle...looks like i shut it off instead.
Meals
1. One hard boiled egg
2. Protein shake at the rec followed by chicken, sauteed bok choy at home.
3. apple
4. Himawari Sushi - 9 pc sashimi, two rolls (no rice), seaweed salad.
5. apple and kiwi
6. handful of nuts.
Total points for the day - 19. I would say 20 since I had a ton of raw fish but i'm not sure if that would count as Omega-3 supplementation.
Thursday, January 19, 2012
Tuesday January 17, 2012
The box is still closed. I was planning on hitting the pool but my buddy Steve was off work early, he's a massage therapist with a descent knowledge about the human body. I had him stretch me out and work on a couple of muscles on my back and shoulders since they seem to be really tight. Doing Kips, I noticed that there was a slight pain in my shoulders, my range of motion in my shoulders is not the greatest, I tend to have a hunch forward, so pulling them back is not the easiest. He gave me a couple of tips and some advice on being aware of my posture and ways to try to correct it. I'm consciously trying to keep my shoulders back and blades down, it's a little weird because I feel like i'm puffing my chest out like some meat head but I guess I have to put vanity aside when it comes to what's right for my body.
I had to work today so here is what I ate, no pictures, simple post.
1. Three eggs (two yolks) spinach, fresh chicken
2. kind bar
3. Three asparagus and roast beef wraps (two pieces asparagus)
4. Tuna platter over mixed greens w/ grilled veggies
5. Three slices of fresh turkey
Total score for today = 19
I had to work today so here is what I ate, no pictures, simple post.
1. Three eggs (two yolks) spinach, fresh chicken
2. kind bar
3. Three asparagus and roast beef wraps (two pieces asparagus)
4. Tuna platter over mixed greens w/ grilled veggies
5. Three slices of fresh turkey
Total score for today = 19
Tuesday, January 17, 2012
Monday January 16th, 2012
No CrossFit today, closed for renovations boyeeee.
I decided I needed a good run. I don't generally run more than two miles, max, and that usually involves interval training for the most part. Today I set the goal at a 5k and started out slow, about a 13 minute pace, after a few minutes or so I started to increase the speed while keeping a good breathing pattern. I don't like to see the numbers so I just threw a Mens Health magazine over the time and distance meters. The first page I turned to was in the travel section and was about Bocas del Toros, Panama. Ironically, this is the chain of islands of the coast of Panama I will be heading to in just a few short weeks. That took my attention away for 10 minutes, since it took that long to read a paragraph. Anyway, I increased the pace steadily without knowing where I was at until I finally gave in and checked the distance out, 2.55 miles. From this point I stepped it up to an 85% sprint to finish the 5k in 34:40. I felt fully energized and could easily run longer. Since it was the first time I ran it I wasn't going to beat myself up over the time. I'm extremely confident that I can do it under 30 but would like to get it to under 27.
Meals
1. Two eggs, spinach.
2. protein shake, Kind Bar
3. apple and kiwi
4. Three roast beef slices
5. Three slices of turkey breast and kale chips
6. Braised short ribs in broth and sauteed Swiss Chard and garlic. Two forks-fulls of my buddies home made pasta (had to, he made it by hand.)
I did have three drinks at his place.
Today's score = 14
I decided I needed a good run. I don't generally run more than two miles, max, and that usually involves interval training for the most part. Today I set the goal at a 5k and started out slow, about a 13 minute pace, after a few minutes or so I started to increase the speed while keeping a good breathing pattern. I don't like to see the numbers so I just threw a Mens Health magazine over the time and distance meters. The first page I turned to was in the travel section and was about Bocas del Toros, Panama. Ironically, this is the chain of islands of the coast of Panama I will be heading to in just a few short weeks. That took my attention away for 10 minutes, since it took that long to read a paragraph. Anyway, I increased the pace steadily without knowing where I was at until I finally gave in and checked the distance out, 2.55 miles. From this point I stepped it up to an 85% sprint to finish the 5k in 34:40. I felt fully energized and could easily run longer. Since it was the first time I ran it I wasn't going to beat myself up over the time. I'm extremely confident that I can do it under 30 but would like to get it to under 27.
Meals
1. Two eggs, spinach.
2. protein shake, Kind Bar
3. apple and kiwi
4. Three roast beef slices
5. Three slices of turkey breast and kale chips
6. Braised short ribs in broth and sauteed Swiss Chard and garlic. Two forks-fulls of my buddies home made pasta (had to, he made it by hand.)
I did have three drinks at his place.
Today's score = 14
Sunday January 15, 2012
I took Sunday off from working out since I already did five WODs this week, plus I had to work a double and with the Giants playing, it was going to be a long one. Today's post is short and simple. I worked, I didn't work out, I got 8 hours of sleep, I didn't drink and I had me some Omega-3...My score for the day was - 19.....Here's what I ate
.
Meals
1. One bowl of "Ray's No-Oatmeal"
2. One hard boiled egg w/ fresh home made roast beef slices wrapped around.
-banana berry smoothie (water) w/ spirulina.
3. Apple and kiwi.
4. Two bundles of home made roast beef wrap. (Sauteed asparagus wrapped with fresh roast beef.)
6. Home made flax crackers and home made salsa.
Rays No-Oatmeal (yield 1 bowl)
-one ripe banana
-handful of mixed nuts, 1/2 chopped and 1/2 crushed (walnuts, almonds, brazil nuts)
-2 dried figs, small chop
-2 strawberries, quartered.
1. Mash banana in bowl to a "creamy"consistency. Add ingredients. Eat.
Flax Seed Crackers (a nice amount)
1 cup flax seeds
quarter cup sesame seeds
salt, to taste
herbs de provance
pinch pepper
1. Soak flax seeds for 2 hours.
2. Drain and rinse flax seeds. They will feel a little sticky or slimy.
3. Mix seasoning and sesame seeds in. *(other seeds can be added).
4. Spread out in a thin layer on dehydrator sheet. Dehydrate at 160 degrees Fahrenheit for at least 4 hours and until sheet cracks. (Alternatively, you can lay in a baking sheet and bake at low temperature. You will have to check back regularly to make sure they do not burn.
**Cooking at a temperature of 160 or lower will help to retain all of the ingredients nutritional elements.
Quick Roasted Pepper Salsa5 canned plum tomatoes (Fresh is preferred)
2 green bell peppers
1 jalapeno pepper
1/2 Spanish onion
tablespoon fresh cilantro or dried to taste.
1. Place peppers on stove burners and let skin char all around. Place in bowl and cover with plastic wrap and let steam. When cool, peel.
2. Pulse roasted jalapeno in food processor and blend with oil to form a puree. Reserve.
3. Place three tomatoes and one pepper in processor and blend to nice puree. Reserve in bowl.
4. Place remaining two tomatoes and remaining pepper in processor and blend to chunky. Combine with previous mixture.
5. Sweat onions in ban with a little avocado oil. Mix w/ mixture.
6. Add jalapeno paste and any retrievable oil to your desired heat level. Remember, seeds and ribs have been pureed with oil, so tread lightly if you don't like heat.
7. Add seasoning. Serve, but best if left to sit.
First weeks score - 127 daily points, 20 weekly points = 147 points
Sunday, January 15, 2012
Saturday January 14, 2012
A couple of firsts since I started CrossFit. First Saturday WOD, first attempt and success at 30" box jumps. Wasn't liking Sean very much when he announced it, after yesterdays WOD, seriously?
WOD
10 - 1
KB SWINGS (35lbs)
BOX JUMPS (30")
ABMAT SITUPS
* WOD GOES 10-10-10-9-9-9-8-8-8 ALL THE WAY TO 1!
My Time- 10:21min
CASH OUT (NO INCLUDED IN YOUR TIME) - ACCUMULATE 2 MIN OF RING - LSITS
I managed to do the first minute in 4 attempts and the second in 3. Something to work up to, i'd be happy to do it all in 30second increments.
-Pre-WOD snack - Bananas
-Post-WOD - Protein shake
-Post-WOD Breakfast- Went to JoJo Applebees and created my own omelet. Three eggs, lox, bacon, mushrooms, spinach, grilled tomatoes.
-snack - approx. tablespoon of nuts and one fig.
I purchased an eye round from Waldbaums and roasted it up. Sliced a bunch of it on my meat slicer to have some fresh cold cuts, did the same with a turkey breast.
-For luncch I had a few thick slices of roast beef with some apple and jicama.
-Snack-apple
-Dinner- roasted vegetables over mixed greens with cucumber and tomato. I added some canned anchovies for some Omega 3. The salad came from Bungalow....No dressing, used my own garlic and herb dressing.
Today's score - 19 (did not get 8+hours of sleep)
This was my first five workout week. I'm ridiculously sore and spending Saturday night on my couch.
I decided to make today a cooking day. I had a ton of fun but was pooped after, to say the least. I made home made salsa to use as condiments throughout the week. I'll probably blend and reduce some of it to make a smokey ketchup also. I also made flax seed crackers. Recipes to follow.
WOD
10 - 1
KB SWINGS (35lbs)
BOX JUMPS (30")
ABMAT SITUPS
* WOD GOES 10-10-10-9-9-9-8-8-8 ALL THE WAY TO 1!
My Time- 10:21min
CASH OUT (NO INCLUDED IN YOUR TIME) - ACCUMULATE 2 MIN OF RING - LSITS
I managed to do the first minute in 4 attempts and the second in 3. Something to work up to, i'd be happy to do it all in 30second increments.
-Pre-WOD snack - Bananas
-Post-WOD - Protein shake
-Post-WOD Breakfast- Went to JoJo Applebees and created my own omelet. Three eggs, lox, bacon, mushrooms, spinach, grilled tomatoes.
-snack - approx. tablespoon of nuts and one fig.
I purchased an eye round from Waldbaums and roasted it up. Sliced a bunch of it on my meat slicer to have some fresh cold cuts, did the same with a turkey breast.
-For luncch I had a few thick slices of roast beef with some apple and jicama.
-Snack-apple
-Dinner- roasted vegetables over mixed greens with cucumber and tomato. I added some canned anchovies for some Omega 3. The salad came from Bungalow....No dressing, used my own garlic and herb dressing.
Today's score - 19 (did not get 8+hours of sleep)
This was my first five workout week. I'm ridiculously sore and spending Saturday night on my couch.
I decided to make today a cooking day. I had a ton of fun but was pooped after, to say the least. I made home made salsa to use as condiments throughout the week. I'll probably blend and reduce some of it to make a smokey ketchup also. I also made flax seed crackers. Recipes to follow.
Friday January 13, 2012
Friday the 13th was the hardest workout I think I have ever done. I'm in complete shock that I finished it but at the same time completely impressed with my improvements. I ran the fastest mile I've ran since high school, super stoked.
WOD
1 MILE RUN (8:02)
100 PULLUPS
200 PUSHUPS
300 AIR SQUATS
1 MILE RUN
* YOU MAY BREAK UP THE REPS ANYWAY YOU WANT BUT THE MILES MUST BE DONE BEFORE AND AFTER. ALSO IF YOU HAVE A WEIGHTED VEST BRING IT IN AND USE IT!
* YOU MAY BREAK UP THE REPS ANYWAY YOU WANT BUT THE MILES MUST BE DONE BEFORE AND AFTER. ALSO IF YOU HAVE A WEIGHTED VEST BRING IT IN AND USE IT!
ha! weighted vest
My time----51:38 RX baby!!!!
I wanna see the time go down on that one next time we do it, but damn was it tough.
-Before Class - One hard boiled egg, small handful of spinach, 4 slices of smoked chicken from thursday.
-After class- Protein shake.
-Breakfast after class-1 Hard boiled egg, sliced across, 1 piece of lox, big handful of spinach, more chicken
-Snack-bunch of grapes
-Lunch- Seared chicken, steamed broccoli and carrots, sauteed mushrooms, sesame seeds
-snack-apple
-Dinner - blackened tuna over mixed greens and a small bowl of cole slaw.
Total score for today - Max of 20!!!!
Saturday, January 14, 2012
Thursday January 12, 2012
No WOD, stayed in Brooklyn. Pretty uneventful day. Actually, got two tickets and bumped from a "dizzy" Jamaican at a red light.
-Breakfast- Two and a half eggs, Lox, mushrooms, spinach and avocado slices. Along with some Rooibois tea and EPA/DHA.
-An apple for a snack
-***Cheat meal*** three slices of Grimaldis Brooklyn pizza. Pretty good (-2)
-I decided to play around with an Paleo snack I had been thinking about. I seasoned some turkey cutlets with sea salt, fresh ground black pepper, spanish paprika, cayenne, fresh garlicc powder, and herbs de provance. From there I put it in my stove top smoker with a little bit of Oak chips, they came out just right. Actually, a bit dry. From there, I took some cherry tomatoes and cored their centers. Finely chopped some mushrooms and spinach and sauteed them in a bit of avocado oil. Once cooled in the fridge I placed a half an almond in the tomato and filled it with the spinach mixture. Delishhhhhhhhhh!!!! I had four of them.
-Dinner- Turkey cutlet with roasted carrots and steamed broccoli.
-snack -16oz of smoothie from yesterday. + half a handful of roasted almonds, without salt.
Total score for the day - 16
Here's some pictures of some pretty interesting core exercises.
-Breakfast- Two and a half eggs, Lox, mushrooms, spinach and avocado slices. Along with some Rooibois tea and EPA/DHA.
-***Cheat meal*** three slices of Grimaldis Brooklyn pizza. Pretty good (-2)
-I decided to play around with an Paleo snack I had been thinking about. I seasoned some turkey cutlets with sea salt, fresh ground black pepper, spanish paprika, cayenne, fresh garlicc powder, and herbs de provance. From there I put it in my stove top smoker with a little bit of Oak chips, they came out just right. Actually, a bit dry. From there, I took some cherry tomatoes and cored their centers. Finely chopped some mushrooms and spinach and sauteed them in a bit of avocado oil. Once cooled in the fridge I placed a half an almond in the tomato and filled it with the spinach mixture. Delishhhhhhhhhh!!!! I had four of them.
-Dinner- Turkey cutlet with roasted carrots and steamed broccoli.
-snack -16oz of smoothie from yesterday. + half a handful of roasted almonds, without salt.
Total score for the day - 16
Here's some pictures of some pretty interesting core exercises.
Wednesday January 11th, 2012
Sorry for the delay in posts. I spent Wednesday night in Brooklyn, but I don't think anybody actually reads this anyway so it's OK. Wednesday marked the first 5pm class I've attended, I definitely like working out in the morning much better. It's hard for me to stay motivated and encouraged throughout the day but if I just get up and work out, I'm completely energized and in it for the day.
Today's WOD
"PAUL"
5 ROUNDS
50 DOUBLE UNDERS (Rx - but not happy about it)
35 K2E (not Rx---I suck)
20 YARD WALK WITH 185/135 OH (changed to Kettlebell-35lb)
My Time: 44:24
Double unders blow, one big boiling pot of frustration, that's all I'm going to say about that. Got through the workout though.
Meals
-For breakfast I had 3 eggs(one whole), some spinach and lox. Very tasty.
-Apple
-Kick Ass Lettuce Wraps
Today's WOD
"PAUL"
5 ROUNDS
50 DOUBLE UNDERS (Rx - but not happy about it)
35 K2E (not Rx---I suck)
20 YARD WALK WITH 185/135 OH (changed to Kettlebell-35lb)
My Time: 44:24
Double unders blow, one big boiling pot of frustration, that's all I'm going to say about that. Got through the workout though.
Meals
-For breakfast I had 3 eggs(one whole), some spinach and lox. Very tasty.
-Apple
-Kick Ass Lettuce Wraps
-three leaves of Boston bibb
-seared chicken breast
-avocado slices
-My Home Made Slaw (recipe to follow)
-pumpkin seeds.
-Post-Workout Meal - Smoothie
-Spinach, banana, apple, vegetable protein, spirulina
-***Cheat Meal***
Thai Restuarant in Brooklyn
Sole Ginger- (pan seared filet of Sole, ginger, lemongrass, broccoli, carrots, with noodle.)(-2)
Had three drinks at Lucky Dog, If you're in Williamsburg, check it out!
Score for the day, a lousy 14.
-----Slaw------
-red cabbage, thinly sliced.
-cucumber (seeded), jullienne)
-carrots, fine julienne)
-green grapes (quartered lengthwise)
-one egg yolk
-dry mustard powder
-olive oil
1. In a food processor, add one egg yolk, mustard powder and blend to combine.
2. With machine running, slowly drizzle olive oil in until a thick, mayonnaise consistency.
3. Toss in bowl with first four ingredients.
4. Season with pepper and a touch of sea salt.
Tuesday, January 10, 2012
Tuesday January 10, 2012
I had ZERO desire to get out of bed today, these 9:30's feel like they've gotten earlier. When I finally forced myself to do so I had just enough time to eat a banana and make a post work-out meal. I grabbed some fresh organic spinach and gave it a quick chop, heated up my non-stizzy pan and dropped some avocado oil in. From there it's as simple as adding the spinach, cracking two eggs, mixing it all up and viola! Slice half an avocado and we've got a post-WOD meal, still warm by the time I finished stretching.
Warm Up
3 minutes of double unders
My Score = 26 (getting better)
SKILL/ENDURANCE
500M ROW FOR TIME
My Time = 1:56min
"JT"21-15-9
HSPU
RING DIPS
PUSHUPS
My Time = 10:23 (Finally got on the wall. Still not required, but due to some unwanted encouragement from Mike and Joel, I've graduated from the box. Dips, still had to use the band.)
I'm super thankful that I love water, I've found that if I do not get enough water in me BEFORE the workout, no matter how much I drink during it, i'm still dehydrated. So every morning, 24 oz before, whatever I drink out of the 24 oz bottle there and then my protein and water afterwards. We're usually in the 72 oz range by the time I walk out the door. I think it helps.
At about noon I let myself snack a bit on some baby carrots and broccoli florets, not much but I've been really trying to stock up on energy before I realize I'm out of it. I had a few errands to run but as soon I returned home I was ready for a real meal, this was about 1:30pm. I wasn't sure what I had in the fridge so I gave it a check. I found some red leaf lettuce from the Fruit Bowl, a half rotisserie chicken, tomatoes, red cabbage, garlic, and some cilantro. I also decided to steam some broccoli for later since I had to work and wanted to switch up some of the veggies I've been eating.
2. Pull meat from chicken bones and toss on salad
3. slice plum tomatoes into half moons and arrange on salad with the red cabbage.
4. Take an old jam jar (since that's too much sugar and preservatives for this diet) add garlic, vinegars and oil (I got for a 2:1 ratio of oil to vinegar), cover and shake till blended. Take two tablespoons and drizzle over salad, reserve remaining dressing in the fridge.
One would think it very difficult to eat Paleo at Swingbellys, and at times that notion would be very true, however, there are plenty of great options. With that said, every once and a while it's good to change things up and bring something from home. Dinner was early tonight, about 5pm and then a snack again at 8:30, just three dry rub Swingz.
Paleo has been no problem for these two days, let's see if it lasts. I felt more successful after last weeks WODs, so far I feel like I'm missing something during this weeks WODs. As The Dude once said, "Ups and downs, strikes and gutters."
No cheat meals, no cheat snacks, three meals, three snacks, meals within five hours, +2. 100+ oz of H20, 8.5 hours of sleep, post-WOD meal, no booze, no Omega 3 (Spirulina)
Todays score = 19
 |
| you gonna be gooooood. |
Warm Up
3 minutes of double unders
My Score = 26 (getting better)
SKILL/ENDURANCE
500M ROW FOR TIME
My Time = 1:56min
"JT"21-15-9
HSPU
RING DIPS
PUSHUPS
My Time = 10:23 (Finally got on the wall. Still not required, but due to some unwanted encouragement from Mike and Joel, I've graduated from the box. Dips, still had to use the band.)
 |
| Doesn't matter what it looks like when you pretty much inhale it after the WOD. |
I'm super thankful that I love water, I've found that if I do not get enough water in me BEFORE the workout, no matter how much I drink during it, i'm still dehydrated. So every morning, 24 oz before, whatever I drink out of the 24 oz bottle there and then my protein and water afterwards. We're usually in the 72 oz range by the time I walk out the door. I think it helps.
 |
| Plant Fusion Vegetable Protein |
At about noon I let myself snack a bit on some baby carrots and broccoli florets, not much but I've been really trying to stock up on energy before I realize I'm out of it. I had a few errands to run but as soon I returned home I was ready for a real meal, this was about 1:30pm. I wasn't sure what I had in the fridge so I gave it a check. I found some red leaf lettuce from the Fruit Bowl, a half rotisserie chicken, tomatoes, red cabbage, garlic, and some cilantro. I also decided to steam some broccoli for later since I had to work and wanted to switch up some of the veggies I've been eating.
"Whateva-I-got" Salad 1
- Two heads red leaf lettuce
- meat from leg and thigh of rotisserie chicken, half skin discarded (couldn't get rid of it all)
- 1 plum tomato
- few thin slices of red cabbage
- about a tablespoon of fresh cilantro
- minced garlic
- extra virgin olive oil
- sherry vingegar
- touch of red wine vinegar
2. Pull meat from chicken bones and toss on salad
3. slice plum tomatoes into half moons and arrange on salad with the red cabbage.
4. Take an old jam jar (since that's too much sugar and preservatives for this diet) add garlic, vinegars and oil (I got for a 2:1 ratio of oil to vinegar), cover and shake till blended. Take two tablespoons and drizzle over salad, reserve remaining dressing in the fridge.
One would think it very difficult to eat Paleo at Swingbellys, and at times that notion would be very true, however, there are plenty of great options. With that said, every once and a while it's good to change things up and bring something from home. Dinner was early tonight, about 5pm and then a snack again at 8:30, just three dry rub Swingz.
 |
| Steamed broccoli with a touch of sea salt, string beans, tomato, and leftover filet mignon, yummmmmmmm |
No cheat meals, no cheat snacks, three meals, three snacks, meals within five hours, +2. 100+ oz of H20, 8.5 hours of sleep, post-WOD meal, no booze, no Omega 3 (Spirulina)
Todays score = 19
Monday, January 9, 2012
Monday January 9th, 2012
Here is the link to the blog that Crossfit KOB posts their WOD's or Workout of the Day to. http://crossfitkob.blogspot.com. I'll post here here as well, but you should check theirs for all the real action and photos.
Here is my before pictures. I'll post my measurements when I get them back, I didn't write them down, silly me.
WOD -JOSH (It's hero week, and during hero week we workout for the soldiers that defend our country. We also listen to the star spangled banner with solemn looks as we hold our hands behind our backs, haha.)
STRENGTH
BACK SQUATS
7X3 @ 85% OF YOUR 1RM
My weight: 215lbs
WOD
21 OHS (95/65)
42 PULLUPS
15 OHS
30 PULLUPS
9 OHS
18 PULLUPS
My weight: 85lbs
Red band for pullups (still feeling BARBARA from Friday)
Total time: 10:18 (this may be revised, I could be off a bit)
I woke up a little late so didn't have time to eat anything, I drank two glasses of water (16oz). One 24oz bottle during the session followed by vegetable protein powder with 24 oz of water after. Half my weight in ounces, pshhh not even noon yet. Mark it. Brought a half rotisserie chicken for after the work out, because I love chicken. Mark it. When I came home, which is now, I made myself a snazzy little smoothie..Here it is. Pineapple, blueberries, strawberries, fresh organic spinach, spirulina, water. Mark it.
Today was a long day, but completely worth being super tired right now. I had the great pleasure of working, well, learning from Chef Alexis at Caffe Laguna. He shares the same appreciation for fresh, lively ingredients that I do. Ingredients that speak for themselves, that's what's important, why eat anything that needs to be doctored up? Choose it correctly, prepare it correctly and it will taste so fucken right. I'm tellin ya.
OK, so meals, times, all that.
10:30am - Protein shake, rotisserie chicken wing (at CrossFit KOB)
12:pm - smoothie (pineapple, blueberries, strawberries, spinach, spirulina, water)
4:15pm - mixed green salad w/ carrots, cucumber, red onion and tomato, evoo)
7:10:pm - palm size portion of rib eye trim w/ onion, scallion, cilantro and beef stock.
10:00pm - Caffe Laguna's Roasted Garden Vegetables (brussel sprouts, baby carrots, haricot verts, asparagus, cauliflower) topped with a poached egg.
11:00pm -two strawberries and six blueberries.
Water goal of 100 oz was met. 5+ meals met, less than 5 hours apart. I do believe my carbs all came from vegetables. Post workout meal at the box. Spirulina's got me some Omega 3's but we'll check with them if it counts. The score for the first day = 20 (unless they say no bueno on the spirulina, then, 19.
Passing out, laterz.
Here's a video of me failing.
Here is my before pictures. I'll post my measurements when I get them back, I didn't write them down, silly me.
WOD -JOSH (It's hero week, and during hero week we workout for the soldiers that defend our country. We also listen to the star spangled banner with solemn looks as we hold our hands behind our backs, haha.)
STRENGTH
BACK SQUATS
7X3 @ 85% OF YOUR 1RM
My weight: 215lbs
WOD
21 OHS (95/65)
42 PULLUPS
15 OHS
30 PULLUPS
9 OHS
18 PULLUPS
My weight: 85lbs
Red band for pullups (still feeling BARBARA from Friday)
Total time: 10:18 (this may be revised, I could be off a bit)
I woke up a little late so didn't have time to eat anything, I drank two glasses of water (16oz). One 24oz bottle during the session followed by vegetable protein powder with 24 oz of water after. Half my weight in ounces, pshhh not even noon yet. Mark it. Brought a half rotisserie chicken for after the work out, because I love chicken. Mark it. When I came home, which is now, I made myself a snazzy little smoothie..Here it is. Pineapple, blueberries, strawberries, fresh organic spinach, spirulina, water. Mark it.
OK, so meals, times, all that.
10:30am - Protein shake, rotisserie chicken wing (at CrossFit KOB)
12:pm - smoothie (pineapple, blueberries, strawberries, spinach, spirulina, water)
4:15pm - mixed green salad w/ carrots, cucumber, red onion and tomato, evoo)
7:10:pm - palm size portion of rib eye trim w/ onion, scallion, cilantro and beef stock.
10:00pm - Caffe Laguna's Roasted Garden Vegetables (brussel sprouts, baby carrots, haricot verts, asparagus, cauliflower) topped with a poached egg.
11:00pm -two strawberries and six blueberries.
Water goal of 100 oz was met. 5+ meals met, less than 5 hours apart. I do believe my carbs all came from vegetables. Post workout meal at the box. Spirulina's got me some Omega 3's but we'll check with them if it counts. The score for the first day = 20 (unless they say no bueno on the spirulina, then, 19.
Passing out, laterz.
Here's a video of me failing.
Sunday, January 8, 2012
The Begining
So, a little about me. My name is Ray, or Dreads, or Uncle Ray Ray. I'm a cook most of the times, a chef some of the times, a bartender in between, a traveler when I can and a surfer always. I grew up going to day camp with Mike Abgarian and Sean Pastuch so when they opened up their Thrive/CrossFit location next to Swingbellys it was a no brainer, they had been athletic then, why should I trust anyone else now? I started CrossFit when they opened, my first class was October 24th, 2011. I have never done a more intense workout before that day. I'll be honest, I didn't think i'd finish the Elements program. But, I did.
They are holding a "Best Shape of My Life Challenge" from January 9th, 2012 to March 9th. The great thing about this challenge is that EVERYONE is a winner, so why not win right? This blog will track my progress for the next two months. I will be posting each meal daily along with recipes when available as well as all pictures. You will also be forced to read through my daily workouts (both CrossFit and my own) and their progress. I'll list the rules to the challenge below so everyone can follow along, and double check my own calculations.
Point based system.
Day starts with 15 points in your bank. You LOSE points for improper eating.
1. -2 points - cheat meal: not PALEO quality. (-10 possible per-day)(IE: HEALTHY MEAL W/ EVEN 1 CHEAT ITEM ON PLATE)
2. -1 point- cheat snack: not PALEO quality (even one m&m/tic tac....lose a point)
Rules of 5 bonus points
1. +1 point - 5 meals per day (1 possible/day)
2. +1 point - fewer than 5 hours between meals (1possible/day)
Exercise
1. -10 points - fewer than 3 WODS/week
2. 0 points - 3 WODS/weedk
3. +10 points - 4 WODS/week
4. +20 points - 5 WODS/week
Bonus Points
1. +1 point - 1/2 bodyweight in ounces of water a day
2. +1 point - 8+hours of continuous sleep (naps not included)
3. +1 point - if all of your carbohydrate blocks are from veggies
Deductions
1. -1 point - each alcoholic beverage (-5 posible per day)
2. -1 point - for no post WOD meal (before leaving the gym)
3. -1 point - no Omega 3 supplementation (algae oil, fish oil, krill oil)
Monday, Jan 9th - Friday, March 9th
20 points possible per day for 60 days (1200points)
160 possible bonus points (1360 possible points)
1200 + points : free tshirt.
Prize for biggest change in before and after photo
Price for change in Benchmark WOD
Prize for change in WEIGHT
Prize for change in heart rate.
Those are the guidelines, and I shall adhere to them to the best of my abilities.
With that said, I made sure to get my Caffe Laguna pizza in and a few drinks this weekend. Let the challenge begin.
They are holding a "Best Shape of My Life Challenge" from January 9th, 2012 to March 9th. The great thing about this challenge is that EVERYONE is a winner, so why not win right? This blog will track my progress for the next two months. I will be posting each meal daily along with recipes when available as well as all pictures. You will also be forced to read through my daily workouts (both CrossFit and my own) and their progress. I'll list the rules to the challenge below so everyone can follow along, and double check my own calculations.
Point based system.
Day starts with 15 points in your bank. You LOSE points for improper eating.
1. -2 points - cheat meal: not PALEO quality. (-10 possible per-day)(IE: HEALTHY MEAL W/ EVEN 1 CHEAT ITEM ON PLATE)
2. -1 point- cheat snack: not PALEO quality (even one m&m/tic tac....lose a point)
Rules of 5 bonus points
1. +1 point - 5 meals per day (1 possible/day)
2. +1 point - fewer than 5 hours between meals (1possible/day)
Exercise
1. -10 points - fewer than 3 WODS/week
2. 0 points - 3 WODS/weedk
3. +10 points - 4 WODS/week
4. +20 points - 5 WODS/week
Bonus Points
1. +1 point - 1/2 bodyweight in ounces of water a day
2. +1 point - 8+hours of continuous sleep (naps not included)
3. +1 point - if all of your carbohydrate blocks are from veggies
Deductions
1. -1 point - each alcoholic beverage (-5 posible per day)
2. -1 point - for no post WOD meal (before leaving the gym)
3. -1 point - no Omega 3 supplementation (algae oil, fish oil, krill oil)
Monday, Jan 9th - Friday, March 9th
20 points possible per day for 60 days (1200points)
160 possible bonus points (1360 possible points)
1200 + points : free tshirt.
Prize for biggest change in before and after photo
Price for change in Benchmark WOD
Prize for change in WEIGHT
Prize for change in heart rate.
Those are the guidelines, and I shall adhere to them to the best of my abilities.
With that said, I made sure to get my Caffe Laguna pizza in and a few drinks this weekend. Let the challenge begin.
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