Thursday, April 30, 2009

Day 11

-0930: Yogurt
-1100: String cheese
-1130: Spinach salad with egg, ham, honey mustard dressing
-1400: Bacon, sausage, spinach omelet
-2100: PB (Jiff) & J (Danish Orchards strawberry preserves) on whole wheat. No HFCS. 1 cup 2% milk.
-2130: Shrimp
-2145: Peaches & cottage cheese
-2230: 2 double hamburgers (minus one total bun)

WOD: Run halfway between the wading pool and the bath house and back + 30 squat thrusters; 4 rounds for time.

Wednesday, April 29, 2009

Day 10

Sleep: 6 hours

-0930: Cheerios, nonfat milk.
-1230: Spinach salad with diced ham and hard boiled egg, honey mustard dressing.
-1300: 2 homemade oatmeal chocolate chip cookies (my superiors made me!)

-I think walking around UW's campus is actually quite a workout with a 25+ pound backpack on you.

-1 Glucosamine
-1 Omega-3

Tuesday, April 28, 2009

Day 9

Sleep: 8 hours
Morning weigh-in: 259.0

0930: last night's ulam - beef with broccoli, a piece of rotisserie chicken, 1.5 cups brown rice. 3 cups of water, 1 cup of milk.
1330: beef with broccoli, 1 hard boiled egg. peach-mango shake, 2 cups of water.
2100: chicken quesadilla on corn tortillas. grapefruit juice.

-1000: 5 strict pushups. my weakest skill by far. good form and explosiveness on the push are my goals. i want to break away from the modified pushup by week 3.
-WOD: 12 hanging dumbbell power cleans + 21 pushups (x5 rounds for time)
-Finisher: 3 minutes of trying to hold plank position on a picnic table.

-2 Glucosamine
-2 Omega-3

Monday, April 27, 2009

Day 8

Wow.. that's a lot of catching up to do. Let's just say cheat days were filled with unhealthy nutritional values
Morning Weigh-in: 258.4... Whaaaaat???
Last night's sleep: 11 hours... that's why 258. haha

0730: Cheerios and nonfat milk, 2 glasses of water.
0900: 6 strips bacon, 2 eggs, 1 cup brown rice, 3 glasses of water. I weighed in at 262.0.
1130: 8 strawberries
1400: spinach salad with roasted chicken breast and honey mustard dressing.
2100: nonfat cottage cheese and canned peaches (drained)

Workout (explanation from the WOD website)
"Fight Gone Alright"

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:

  1. "Chuck-ball", 8lbs thrown as high as you can
  2. Sumo Deadlift High-Pull, 16kg kettlebell
  3. Box Jump, 20"
  4. DB Push Press: 25lbs
  5. Burpees

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.

My score: 219
That's about how many cups of sweat i produced too. haha.

-2 Glucosamine
-3 Omega-3

Other Notes
The switch from white to brown to no rice has been tough. I tried no rice for Lent, and my fast quickly became non-existent. Brown rice isn't too difficult for me to eat; the only problem is that nobody cooks it but me, and I get lazy to cook it. The portions of rice that I eat have drastically decreased since starting BLD's biggest loser, and even more since starting GRFS. I've had 2 cups about 3 times/week. I'm trying to get it down to 1 cup 2 times/week.

Thursday, April 23, 2009

Day 4

WOD: 100 jumping pullups for time - 5:25.63

Wednesday, April 22, 2009

Day 3

Shorts, beater, and shirt weight (tonight): 262.8. i'm not gonna weigh myself every day. the change isn't drastic enough day to day so the results appear discouraging.

Breakfast: A cup of Mountain High yogurt.
Lunch: A cup of Mountain High yogurt and a bowl of Honey Nut Cheerios and a pint of nonfat milk.
4:30pm "Dinner": Corned Beef, the last two short ribs that magically appeared from last night, about 2 cups of rice (boooooooo), an individual string cheese.
Post-workout (9:30pm) dinner: A bowl of shrimp and vegetables (looked like peas and collard greens to me) in watered-down oyster sauce.

WOD: Tabata everything. My total score was kind of low for what I expect of myself, but that just means I've gotta work harder, right? And guess what??? I warmed up!

Tuesday, April 21, 2009

GRFS Day 2

-Morning weight was 263.2. I guess last night's 261.2 was outdone by nilaga. It's still about a 12-pound drop from less than 5 weeks ago, when i clocked in at 275.0.

-Breakfast: Yogurt and some Knorr's packaged rice that I found. I could pronounce almost every ingredient, or I knew where it came from. Not too much Saturated Fat (5-7% DV).
-Lunch: Unfortunately, went back to that rice because I didn't wanna risk going into starvation mode. After, I grilled up a package of steaks. 2 steaks in a total 3-pound package. I ate one. Probably not a great idea to nap an hour after.
-Dinner: 5 "Turboed" Short Ribs and just went to town on steamed Broccoli.

-Supplements: One-A-Day, 1 Omega-3, 1 Glucosamine
-Snacks: About an hour before CrossFit, I woke up and had about 5 oz. of the other steak.

-Workouts: It took me ~45 minutes to mow the lawn... I guess that's working out. CrossFit at Greenlake WOD was 12 Thrusters (Squat to a Push Press) and 21 Broad Jumps, 5 rounds for time (but only made 1/4 of the warmup... thanks, Ate... again. haha just kidding)

Monday, April 20, 2009

Foundation CrossFit 6-Week Get Right For Summer Challenge

Day 1: Monday, April 20, 2009

-Breakfast: Approx. 1 cup of Mountain High Strawberry yog(h)urt and a PB&J sandwich. Jiff is legit peanut butter. Danish Orchards strawberry preserves is all natural and has maybe 4 or 5 ingredients. Potato bread isn't very healthy though. 2 cups of nonfat milk.
-Lunch: ~4 oz. "Turbo"-broiled steak and ~2 cups of white rice
-Dinner: Nilaga and rice. I honestly don't know how much I had, but I can say for sure it was a lot more than I should have eaten.

-Stuff I snacked on: 1 cup of that yogurt, 1 banana
-Supplements: One-A-Day Men's, 1 Omega-3 gelcap (3/day is recommended), 1 glucosamine horse-sized pill (2/day recommended)

-Workout: Worked out at Greenlake. WOD was Tabata Squats, and 50-30-10 Lunges/Bench Dips (minus the warmup)