Thursday, April 30, 2009
1130AM: omelette (w/ bacon, pork sausage, tomatoes, spinach, & cheese), 10 oz. sunny d
240PM: some of the leftover omelette, half an orange, water
550PM: half an orange, water
930PM: shrimp & rice, some almonds, cheeseburger, water
4 rounds of 400m run & 30 squat thrusts for time
time - 21:20
Kettlebell Swing Race - Girls vs. Guys: girls do 25 each, guys do 40 each. first team to have all members finish wins.
never made an omelette before today.
Wednesday, April 29, 2009
SLEEP: 11 hours (finally got to sleep in!)
1030AM: the last chicken quesadilla, steak & rice, glass of grapefruit juice
130PM: steak quesadillas w/ sour cream & salsa (we have so much steak & tortillas left over from last night), about 3 bites of rice, some almonds, water
530PM: handful of almonds, water
830PM: 1 plate of california rolls, 1 plate of shrimp tempura rolls, 1 plate house special rolls, some calamari, water
1130PM: an orange
7 rounds of 30m waiter walking lunges & 100m waiter's walk for time
time - 21:56, 20lbs.
holding the middle of the push-up position for as long as you can
time - 0:36
holding the inverted plank position (i think) for as long as you can
time - 1:16
i hated the 20lb. db...but secretly, i loved it.
Tuesday, April 28, 2009
640AM: half a creamy citrus fruit smoothy power bar
1020AM: leftovers from last night (beef w/ broccoli & rice), water
200PM: some almonds & canned peaches (minus the syrup)
330PM: 4 vegetable lumpias, 3 apple crisp things (apples & i think brown sugar rolled into lumpia wrappers)
830PM: 2 apple crisp things, water
900PM: chicken quesadillas on corn tortillas (w/ cheese, sour cream, & salsa), grapefruit juice
5 rounds of 12 db hang power cleans & 21 push-ups for time
time - 10:51, 15lbs.
trying to hold plank position on picnic table benches for 3 minutes or for as long as you can
time - 3 minutes (my shoulders were killing me towards the end)
we take forever trying to figure out what to do.
Monday, April 27, 2009
SLEEP: 9.5 hours, plus an hour nap before the workout
1000AM: 5 strips of bacon w/ ketchup & rice, water, hot green tea
100PM: 3 strawberries, handful of almonds, beef jerky, water
320PM: rotisserie chicken, 6 oz. yoplait light peach yogurt, string cheese, spinach salad w/ honey mustard dressing, water
515PM: 2 hard boiled eggs, 2 canned peach halves minus the syrup (so 1 peach)
830PM: about half of a creamy citrus fruit smoothy power bar, water
920PM: a bite of peaches & cottage cheese, beef jerky
1030PM: beef w/ broccoli & rice, water
"Fight Gone Alright" (from the Foundation CrossFit WODs website)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
- "Chuck-ball", 8lbs thrown as high as you can
- Sumo Deadlift High-Pull, 16kg kettlebell
- Box Jump, 20" (stepping up)
- DB Push Press: 15lbs
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
never wear a fat burger tshirt to the workouts.
Sunday, April 26, 2009
SLEEP: 3 hours (yay, work!), plus a 2 hour nap after work
230AM: about 2/3 of a new york style hot dog from the hot dog stand
115PM: scrambled eggs w/ ketchup (don't know how many - they were already sitting on the table), a chocolate chip oatmeal cookie, water
230PM: some mixed nuts
600PM: blackened bayou burger & fries w/ honey mustard and camp fire sauce from red robin, water
it's only 820PM & i'm already calling it a night.
Saturday, April 25, 2009
SLEEP: 8 hours
11AM: some almonds
1130AM: hot green tea
1200PM: chicken that jason made, broccoli, & rice
300PM: beef jerkey, string cheese, almonds, water
830PM: cheeseburger & mcchicken from mcdonalds
sometime after 1000PM: because andrew valle says i should list them...1 chocolate cake shot, 1 shot of crown, 1 raspberry kamikaze, 1 vodka shot w/ pineapple juice, 2 jalapeno poppers w/ ranch
i guess it was my rest day. again.
Friday, April 24, 2009
1030AM: 2 hard boiled eggs, 3 canned peach halves minus the syrup (so 1.5 peaches), water
200PM: salad (romaine lettuce, shrimp, cucumbers, & honey mustard dressing), 6 oz. yoplait light blueberry yogurt, water
430PM: grande iced white chocolate mocha w/ whip (it only gets worse...)
700PM: 1 turon
915PM: pancit, spaghetti w/ macaroni noodles & hot dog bits, cream cheese bibinka, a few bites of chocolate cake, chocolate ice cream in a cone, small cup of sprite
1130PM: 1 popcorn shrimp thing & 1 tri-tip steak thing from daniel's broiler (i wasn't hungry, but i wanted to try it), water
nothing. wish i did, but i got home late.
i feel like i was doing so well until the coffee.
Thursday, April 23, 2009
820AM: fruit & nut bar
1030AM: bowl of honey nut cheerios w/ 2% milk
100PM: last night's leftovers - rice w/ the vegetable stuff my mom made, handful of almonds, water
245PM: about a handful of Loaded Baked Potato Pringles (only because i was at my cousins' old house, which they're completely remodeling, so all they brought was junk food & i was hungry)
515PM: rotisserie chicken w/ rice (shoot, rice again), almonds, water
800PM: string cheese
1050PM: pb&j sandwich on country potato bread, steamed broccoli, almonds, water
as many db swings you can do in 7 minutes
Team Awesome vs. Team Badass - everyone gets into plank position & 1 person from each team sprints from the pool to the cherry blossom tree & back, tags the next person, & gets back into plank position. first team to have everyone go wins.
Team Badass - 3:48
jason ate my peaches. rude!
Wednesday, April 22, 2009
SLEEP: 8 hours - i love sleep
1130AM: pb&j sandwich on country potato bread (it's all we have at the moment), glass of organic chocolate soy milk
420PM: short ribs & rice (leftovers from last night), water, handful of almonds
745PM-ish: beef jerky, fruit & nut bar, honey nut cheerios (no milk, i was in the car)
940PM-ish: rice w/ some vegetable stuff in oyster sauce my mom made (snow peas, shrimp, onions, mushrooms, & some unknown green vegetable that she just called "vegetable"), water
tabata everything! or nada - push-ups, walking lunges, dips, jumping jacks, & squats.
4, 7, 12, 18, 7 = 48
SLEEP: 7 hours
Breakfast: fruit & nut bar, honey nut cheerios (no milk because we're out)
Snack: chocolate chip oatmeal cookies, almonds
Lunch: steak, water
Snack: 2 hard boiled eggs (before crossfit), beef jerkey (after crossfit), water
Dinner: short ribs, steamed broccoli, & rice, water
5 reps of 12 db thrusters (10lbs.) & 21 broad jumps for time
time - 10:37
SLEEP (night before): i forgot
why can't i remember?
Dinner: nilaga & rice, water
50-30-10 reps of dips & walking lunges for time
time - 5:52
6-Week "GET RIGHT FOR SUMMER" Challenge
The guidelines: (from the Foundation CrossFit website)
- Participants must log info into a journal either on paper or online - Blogger, the FCF log on the CrossFit Message Boards, the wall for this event, etc. giving Andrew access so he can check up on it (c) Beyonce.
- Participants must exercise (workout) 4-6 times a week. CrossFit workouts.
- Participants must eat well (Zone and/or Paleo) 4-6 times a week.
- Participants must limit sugar, alcohol, grain intake to weekends only. Weekends = Saturday and Sunday.
- Participants must start with a "Before" picture and some other info, that will not be shared with anyone. "After" pictures will be taken June 1st. This information will be shared with and ONLY WITH your permission.
- You must "signup" with Andrew to be recognized as a participant.