Thursday, April 30, 2009
-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.
-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
-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.
Tuesday, April 28, 2009
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.
Monday, April 27, 2009
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"
My score: 219
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"
- DB Push Press: 25lbs
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.
That's about how many cups of sweat i produced too. haha.
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
Wednesday, April 22, 2009
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
-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
-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)