Tuesday- REST

* My body was so sore from the weekend and Monday's workout that I was more than happy to not have any physical activity to participate in. My mind of course was going a mile a minute.

Rules of thumb for grocery shopping, don't go when you're hungry, don't go after a very long day of work (you're cranky and it's busy), and especially don't go when those two previous things are combined with restrictions on your diet.

I made it through 2 stores with a few Paleo staples (almond butter, apples, oranges, agave nectar, meat and avacados) and most of my sanity. It's not easy grocery shopping when you can't have sugar or dairy, most things contain these two. Although I'm sure it's easier in Seattle than it would be in a place like Ohio or Alabama.

B-3 fried eggs, coffee and SF creamer
S-yogurt (using the last) and mixed berries, cheese stick, tall americano, SF syrup
L-sm apple, 1 cup mangos
S-2 cheese sticks, almond butter, almonds, coke zero
D- beef tips, yellow squash, Almond Pumpkin brownie, margarita

So many things to work on for today. I had planned a good lunch but my lunch meat went bad and I didn't realize until I put it in my mouth. I'm still trying to eat all my cheese sticks from Costco but managed to finish the last of my yogurt and part of my milk. The brownies were great despite my crappy oven and the center not being completely cooked through.

This is definitely going to be tougher than I thought but I'm trying to be creative and haven't had much time to plan stuff so hopefully it gets better. It has to or else I will die of starvation.

It's official

I'm a Level 1 Crossfit trainer!!

Saturday 7/31

"Fran"

21-15-9

Thrusters #65

Pull ups (jumping b/c they didn't have the bands)

4:12 PR* (old time was 9:20 #60)

Sunday 8/1

Team WOD (of 3)

Tabata

20:10 for 9 minutes

Burpees

V-ups

squats

Total for all 595

Total individual 167

I challenge you...

...to do something really difficult for 30 days...

At the box this month we are doing a 30 days Paleo/Zone diet Challenge to see who can eat clean for 30 days. While I'm all for eating clean, most of the time, and not during the summer or football season because I love ice cream on summer afternoons, or nights, and beer during any season at anytime of day, I figured this would be really difficult for me to do. Plus I was challenged by guys to do and if you know me you know my competitive side and thus the basis for my decision.

So here it is...No grains/starches (including potato's, rice and beans), no sugar, no dairy...Wow that's a lot of "no's" so what I CAN eat is lots and lots of meat, which I love, fruit which I like and veggies which I don't, and healthy fats like nuts and avocado's which I love.

A few of us are doing strict Paleo, no Zone, including Coach Scott. While the rest are doing Paleo/Zone. So I'm not eating the block meals, just eating when I feel like it and not eating the proteins, carbohydrates and fats in a 40%, 30%, 30% pairing. We'll see how that goes since I usually have to eat every few hours and my body and mind have been used to eating the pairings since Feb. I know I can do this, I just don't necessarily want to and certainly not for 30 days. Oh well, that's why they call it a challenge.

My goals for this, and to remind myself when I really, really, really want to cheat and have a beer are:

1. See how my body responds to no dairy

2. See how I feel after this and if it enhances my training performance for the triathlon

3. Focus on being more creative with my foods and not on what I'm missing out on.

4. Prove that I can do this.

I'm going to post everything I eat so I can stay accountable. I did not start the no dairy today because I bought a gallon of milk (whole of course) on Friday and a huge bag of string cheese from Costco that I refuse to waste, and a new thing of coffee creamer that I just opened on Friday as well. So when those last items are gone, I'm dairy free. I'm also attempting to cut caffeine after 12 and increase my water intake.

3-2-1-GO!

B-strawberry protein shake

S-2 cheese sticks, almonds, Naked juice

L- salad with lunch meat, cheese, ranch dressing (I know, but it was all I had), avocado, water

S-Almond butter, turkey, water

D-Mahi Mahi, cheese stick, 1/2 coke zero, water

WOD

20 thrusters PVC

20 pull ups- chest to bar

30 stick jumps

40 ball slams

30 stick jumps

20 pull ups -chest to bar

20 thrusters- PVC

9:12

*I hurt my shoulder doing something so I couldn't get the motion of the snatches and thus had to use a PVC pipe instead of weight and do thrusters instead.

That's what I'm talking about. WHO DEY!?

Thursday & Friday- REST

Work and socializing have been really busy this week so I'm trying to listen to my body better and rest when it's super sore and when I'm exhausted.

It's the first time I've sacrificed a Crossfit workout for something other than just flat out not being able to go b/c of other commitments, not necessarily because of choice. It surprised me how difficult it was to make that decision. I contiued following the website and got really sad about the WOD's I missed. My body definitely needed a rest for 2 days though.

I'm also getting set for my Level 1 Cert in Vancouver this weekend and I want to be on my game for that. Oh Canada!

Yummy Paleo

Last night I made Almond Crusted Salmon with mushroom in a butter wine sauce.

After eating like crap in the Midwest and dirty dirty south I had a plan to come back and eat really healthy in preparation for the tri and just getting my body to feel normal again. That was until I apparently was signed up to eat like a cavewoman for the month of Aug. While I understand this is all good and healthy, blah blah, I also undertand that ice cream tastes like heaven and beer is good.

So I'm eating healthy this week but not strictly Paleo b/c I want to enjoy what I love before it goes away for a month. I've also been trying to find new recipies to try out b/c I know I'll get bored and want to cheat.

After a week vacation from real Crossfit workouts I thought it would be hard jumping back into it but it's been pretty easy despite having to use my legs to squat anything. My plan was to visit a Crossfit in Cincy and continue with my workouts and I got a few in but then heading way down south to Alabama did me in. It was way to hot and I'm super spoiled by the mild Pacific Northwest weather now. I would of had to get up at 5am to workout and not die and that wasn't really worth it, plus my shoulder was hurting a lot and I wanted to give it time to heal.

I'm getting the prelimnary stuff ready (new bike, goggles, swimming location, training program and partners, etc.) to start training for the Triathlon in Sept. and the plan is to start hardcore training next week after I get back from my level 1 cert.

This weeks WOD's have been good. I'm super sore from Monday and definitely felt the effect of that today during the back squat strenght conditioning.

Monday 7/26

5 rounds

10 OHS #45

20 push ups- hand release

30 situps

40 squats

21:15

Those OHS and sit ups slowed me down so much but I flew through the squats. We started doing the pushups with releasing our hands at the bottom and it was really awkward feeling so it took me a while to adjust but once I got the hang of it I was ok. I actually felt lazier doing them that way, like I was resting or not engaging my core as much.

Tuesday 7/27

Strength:

Wk 2 Press

3x 70%

3x 80%

3x 90%

45-55-60 (6, I think)

Metcon:

"Death by Clean and Jerk"

*1 the first minute, 2 the second mintues, 3 the third... Continue until you can't complete the number of reps during that minute.

10 rounds

I loved this one, it was challenging and felt successful at the same time. It also helped that the guys in my class (granted 2 were brand new Crossfitters) were dropping like flys around the 4th to 7th rounds. The last 2 rounds were me and another girl, it was awesome!

Wednesday 7/28

Strength:

wk 2 back squat

3x 70%

3x 80%

3x 90%

110-130-145 (2)

I almost cried when I saw we were doing squats b/c I'm so sore from Monday and doing lunges, OHS and knees to elbows for the warm up didn't really help either.

Metcon:

100 burpees

9:01 PR!

(old was 11:33)

Since I've done this one a few times before I wasn't that worried about it and my goal was to finish in under 10min. Goal accomplished. I think the Rocky theme song helped, especially since it started about Burpee #80, it gave me the last push I needed.

Let the training begin...

7/20

800m swim

11:18

I either didn't actually swim 800 meters or I was wrong in my assumption that it would take about 20-30 minutes to complete. I'm starting to train for a triathlon in September and needed a base time for swimming. I think the most difficult part was trying to breath, I forgot about that part and haven't swam laps in a very very long time. Oh well, it's only 800m and then I'm done.

Hopefully I did it correctly and can improve dramatically on my time. I still have 2 months so I'm sure that will happen.