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Wednesday, February 25, 2009
Tuesday, February 24, 2009
Holy intervention, Batman!
I've been emailing Brian over the past few days about tweaks to my diet. Upon looking at my food log, he immediately diagnosed me as seriously carb sensitive. So I'm subbing carb blocks for fat blocks a la Robb Wolf.
My new prescription is 11P/7C/23F. My first thought was to just scrap the day and head to Chik-Fil-A: I LOVE their sandwiches. But with a few tweaks, I can start today.
Already ate:
Meal 1 - Cottage cheese, applesauce, mandarins, almonds - (2P, 2C, 2F)
Meal 2 - Salad with chicken and ranch dressing - (3P, 2C, 3F)
Meal 2 - Salad with chicken and ranch dressing - (3P, 2C, 3F)
Will eat:
Meal 3 - Chili, cheese, with 6 almonds - (3P, 3C, 6F)
Meal 4 - Roasted chicken and 36 almonds - (3P, 0C, 12F)
Let's see how it goes!
This is my 3rd day in a row of working out. I may not get the 2nd workout in today, but I'm glad to have worked out at least once on Sunday-Tuesday. Tomorrow is a rest day. Next week, I'll work on adding the 2nd workouts.
WOD
Warmup: jumping jacks, dynamic pushups, side jumps, front jumps
WOD:
4 rounds:
400m run
10 35# thrusters5
HSPU (20# box)
13:29
The run was tough. I tried to push it to a sprint but, well, it was really cold. The thrusters were good and it was my first time doing the HSPU progression. After class, Jen helped me with a handstand against the wall. It was like gym class, but better!
Food Log
My gastrointestinal issues are still here :-( This morning I stopped by Shoppers to pick up a few things including Zone bars. My favorites, the caramel cluster ones, are on recall due to the Salmonella scare. Could I have salmonella poisoning? I've been eating them on and off over the past week.
Guilty pleasure: McDonald's medium coffee with 4 Splendas - it's free in February
Meal 1 (9 am): Cottage cheese, applesauce, mandarin oranges, almonds - 2 blocks
Meal 2 (11:30 am): Salad with roasted chicken, almonds - 2 blocks C
Meal 3 (1pm): Chili - 3 blocks
Meal 4 (?): Lentils with roasted chicken, almonds - 3 blocks
Off to research salmonella. . .
WOD
Warmup: jumping jacks, dynamic pushups, side jumps, front jumps
WOD:
4 rounds:
400m run
10 35# thrusters5
HSPU (20# box)
13:29
The run was tough. I tried to push it to a sprint but, well, it was really cold. The thrusters were good and it was my first time doing the HSPU progression. After class, Jen helped me with a handstand against the wall. It was like gym class, but better!
Food Log
My gastrointestinal issues are still here :-( This morning I stopped by Shoppers to pick up a few things including Zone bars. My favorites, the caramel cluster ones, are on recall due to the Salmonella scare. Could I have salmonella poisoning? I've been eating them on and off over the past week.
Guilty pleasure: McDonald's medium coffee with 4 Splendas - it's free in February
Meal 1 (9 am): Cottage cheese, applesauce, mandarin oranges, almonds - 2 blocks
Meal 2 (11:30 am): Salad with roasted chicken, almonds - 2 blocks C
Meal 3 (1pm): Chili - 3 blocks
Meal 4 (?): Lentils with roasted chicken, almonds - 3 blocks
Off to research salmonella. . .
Monday, February 23, 2009
WOD
AM: Today started out really well. I met up with K and M for a morning run. K&M are 2nd year triathletes who maintain a regular schedule - Running on Monday and Wednesday, swimming on Tuesday and Thursday, long run on Saturday and ride on Sunday. I was jumping into their 30-45 minute Monday run. They said it would be at 10-10:30 pace so I figured I'd be able to hang on. The run went well. My legs felt great and the pace was fine, considering that I've not run longer than 10 minutes since November. Yay Crossfit! This one is on the books as a tempo run.
PM: If I can swing it, I'll do the PCF park WOD from Saturday. 4 rounds of 400m/50 squats.
Update: It's cold. No PM workout today.
Food Log
Having cooked yesterday, it was a joy to pack my lunch. I ate the first meal at home after the run and packed the rest.
Meal 1 (8am): Cottage cheese, mandarin oranges, almonds - 3 blocks
Meal 2 (10:30am): Chili and almonds - 3 blocks
Meal 3 (6p): Sukamawiki, roasted chicken, almonds - 3 blocks
Snacks: cheese sticks and fruit - 2 blocks
Right now, it's just before noon and I ate my lunch 1.5 hours ago. I could eat again right now and am brewing a vague headache. Hmmmm. I'm sipping water while I determine if this is true hunger or "I feel like eating."
Update: I snacked on almonds during the afternoon (~4 blocks F) and then had a cheese stick and 2 fruit flaps from Trader Joes (1P/2F/2C). At 3:30, I had half a banana. I ate Meal 3 at 6pm and then had a snack pack of smart food popcorn (2F/1C). So not great today. I need to figure out why I got so hungry. Maybe I should have eaten before the run. . .
AM: Today started out really well. I met up with K and M for a morning run. K&M are 2nd year triathletes who maintain a regular schedule - Running on Monday and Wednesday, swimming on Tuesday and Thursday, long run on Saturday and ride on Sunday. I was jumping into their 30-45 minute Monday run. They said it would be at 10-10:30 pace so I figured I'd be able to hang on. The run went well. My legs felt great and the pace was fine, considering that I've not run longer than 10 minutes since November. Yay Crossfit! This one is on the books as a tempo run.
PM: If I can swing it, I'll do the PCF park WOD from Saturday. 4 rounds of 400m/50 squats.
Update: It's cold. No PM workout today.
Food Log
Having cooked yesterday, it was a joy to pack my lunch. I ate the first meal at home after the run and packed the rest.
Meal 1 (8am): Cottage cheese, mandarin oranges, almonds - 3 blocks
Meal 2 (10:30am): Chili and almonds - 3 blocks
Meal 3 (6p): Sukamawiki, roasted chicken, almonds - 3 blocks
Snacks: cheese sticks and fruit - 2 blocks
Right now, it's just before noon and I ate my lunch 1.5 hours ago. I could eat again right now and am brewing a vague headache. Hmmmm. I'm sipping water while I determine if this is true hunger or "I feel like eating."
Update: I snacked on almonds during the afternoon (~4 blocks F) and then had a cheese stick and 2 fruit flaps from Trader Joes (1P/2F/2C). At 3:30, I had half a banana. I ate Meal 3 at 6pm and then had a snack pack of smart food popcorn (2F/1C). So not great today. I need to figure out why I got so hungry. Maybe I should have eaten before the run. . .
Sunday, February 22, 2009
Today was a great day all around.
WODs
Today was the first Sunday in months that I've managed to do CF and tri specific training. It wasn't the bike shop ride as planned, but you've gotta start somewhere.
AM: This morning I did the Tabata workout on the bike trainer. 10 seconds on/20 seconds off for 16 rounds with all-out effort. It's only 8 minutes, right? By the 12th round, my quads were toast. But it was a strong effort!
PM: I hit the box for the evening workout. The WOD was "Sharon" in honor of the firebreather of the same name who is leaving tomorrow for 5 months in Africa.
We did as many repetitions as possible in 3 minutes per station of:
Wall Ball, 20/12 lbs
Slam Ball, 20/15 lbs
Push Ups
Sit Ups
240 total reps
I did the Rx weights for women (12/15), but probably should have gone heavier on the wall ball. The effort was legit though. Going into the WOD, my goal was to break 200 since only a few women in the 5pm class did. I did slamballs first (my strength) and cranked out 80-something of them in 3 minutes. Then, I had situps. By the time I hit the wall ball station, I was at 170 total reps. Managed 45 wall balls (hate 'em) and was at 215 going into the pushups. At this point, it was all I could do to get 5 pushups at a time since my arms were fried. Overall, I was proud of the effort. My goal as of late has been to really push it in the WODS and not "pace" and play it safe. It's a hard habit to break, but I'm getting there.
Food Log
My eating was good today! The only thing that was less than stellar was the can of soup, but I hadn't finished cooking and needed something. I had to supplement for fat and protein, but it worked out okay.
Meal 1 (9:30am) - cottage cheese, apple sauce, apple, nuts: 4 blocks
Snack (1 pm) - 1/2 Zone bar: 1 block
Meal 2 (3:30pm) - 1 can progresso soup, cheese stick, almonds: 3 blocks
Meal 3 (7:30pm) - chili and almonds: 3 blocks
WODs
Today was the first Sunday in months that I've managed to do CF and tri specific training. It wasn't the bike shop ride as planned, but you've gotta start somewhere.
AM: This morning I did the Tabata workout on the bike trainer. 10 seconds on/20 seconds off for 16 rounds with all-out effort. It's only 8 minutes, right? By the 12th round, my quads were toast. But it was a strong effort!
PM: I hit the box for the evening workout. The WOD was "Sharon" in honor of the firebreather of the same name who is leaving tomorrow for 5 months in Africa.
We did as many repetitions as possible in 3 minutes per station of:
Wall Ball, 20/12 lbs
Slam Ball, 20/15 lbs
Push Ups
Sit Ups
240 total reps
I did the Rx weights for women (12/15), but probably should have gone heavier on the wall ball. The effort was legit though. Going into the WOD, my goal was to break 200 since only a few women in the 5pm class did. I did slamballs first (my strength) and cranked out 80-something of them in 3 minutes. Then, I had situps. By the time I hit the wall ball station, I was at 170 total reps. Managed 45 wall balls (hate 'em) and was at 215 going into the pushups. At this point, it was all I could do to get 5 pushups at a time since my arms were fried. Overall, I was proud of the effort. My goal as of late has been to really push it in the WODS and not "pace" and play it safe. It's a hard habit to break, but I'm getting there.
Food Log
My eating was good today! The only thing that was less than stellar was the can of soup, but I hadn't finished cooking and needed something. I had to supplement for fat and protein, but it worked out okay.
Meal 1 (9:30am) - cottage cheese, apple sauce, apple, nuts: 4 blocks
Snack (1 pm) - 1/2 Zone bar: 1 block
Meal 2 (3:30pm) - 1 can progresso soup, cheese stick, almonds: 3 blocks
Meal 3 (7:30pm) - chili and almonds: 3 blocks
Saturday, February 21, 2009
Rest
WOD
I rest each Saturday. No WOD today.
Food Log
On the food side, my goal was to eat only low glycemic carbs since I wouldn't be working out. Yesterday, I realized that I've been shortchanging some of my carb blocks since the low GI ones are really bulky. For example, an entire 16oz bag of broccoli only has 20g of carbs. That's a little over 2 blocks.
Meal 1 (11am): Cottage cheese, apple, peas and carrots, cashews - 4 blocks
Meal 2 (3:30pm): Peas and carrots with a turkey burger and 1tsp olive oil - 3 blocks
Snack (5pm): 1/2 of Zone Perfect bar - 1 block
Meal 3 (7:30pm): Broccoli, turkey burger and 1tsp olive oil - 3 blocks
The first meal hit the spot and held me very well for a few hours. The volume of vegetables really filled me up. I didn't feel sluggish today and only felt hungry in the hour leading up to the 3:30 meal.
I rest each Saturday. No WOD today.
Food Log
On the food side, my goal was to eat only low glycemic carbs since I wouldn't be working out. Yesterday, I realized that I've been shortchanging some of my carb blocks since the low GI ones are really bulky. For example, an entire 16oz bag of broccoli only has 20g of carbs. That's a little over 2 blocks.
Meal 1 (11am): Cottage cheese, apple, peas and carrots, cashews - 4 blocks
Meal 2 (3:30pm): Peas and carrots with a turkey burger and 1tsp olive oil - 3 blocks
Snack (5pm): 1/2 of Zone Perfect bar - 1 block
Meal 3 (7:30pm): Broccoli, turkey burger and 1tsp olive oil - 3 blocks
The first meal hit the spot and held me very well for a few hours. The volume of vegetables really filled me up. I didn't feel sluggish today and only felt hungry in the hour leading up to the 3:30 meal.
Friday, February 20, 2009
Friday, 090220
I'm so glad to be wrapping up this week. It was a busy one and my stomach felt bad for most of it. Today, upon eating again (I had some miso soup late last night to tide me over), I thought that the stomach gremlin was back. However, it righted itself after an hour and the rest of the day was good.
Food Log
Complete adherence to the Zone and I felt good. Never hungry all day and not tired.
Meal 1 (1oam): Turkey burger with peas and carrots - 3 blocks
Snack (2:30pm): Apple and 2 cheese sticks - 2 blocks
Meal 2 (4:30pm): Lentil stew, tuna, peas and carrots- 4 blocks
Meal 3 (7:30 pm): Cottage cheese, applesauce, cashews - 2 blocks
I may have missed a bit of fat in Meal 2 b/c I subbed out the turkey burger. I was trying to figure out if the TBs were causing my gastrointestinal distress.
WOD
Today, I dragged myself to the pool. I was short on time so I did a CFE-style interval workout. After warming up, 5 x 50yd all-out with 25yd back balance rest interval. I definitely need more time in the water, but the Crossfit has increased my suffering threshold. My goal is 2 swimming days per week through May.
Weight
The weight seems to have stabilized. I can't really explain the yo-yo effect. Bad food choices? Monthly water weight? Yesterday's fast? As of this morning, I was back down to 134.4lb. Having gone through the GID, I'm even more committed to doing the Zone as prescribed until I get down to my ideal leanness.
Food Log
Complete adherence to the Zone and I felt good. Never hungry all day and not tired.
Meal 1 (1oam): Turkey burger with peas and carrots - 3 blocks
Snack (2:30pm): Apple and 2 cheese sticks - 2 blocks
Meal 2 (4:30pm): Lentil stew, tuna, peas and carrots- 4 blocks
Meal 3 (7:30 pm): Cottage cheese, applesauce, cashews - 2 blocks
I may have missed a bit of fat in Meal 2 b/c I subbed out the turkey burger. I was trying to figure out if the TBs were causing my gastrointestinal distress.
WOD
Today, I dragged myself to the pool. I was short on time so I did a CFE-style interval workout. After warming up, 5 x 50yd all-out with 25yd back balance rest interval. I definitely need more time in the water, but the Crossfit has increased my suffering threshold. My goal is 2 swimming days per week through May.
Weight
The weight seems to have stabilized. I can't really explain the yo-yo effect. Bad food choices? Monthly water weight? Yesterday's fast? As of this morning, I was back down to 134.4lb. Having gone through the GID, I'm even more committed to doing the Zone as prescribed until I get down to my ideal leanness.
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