Tuesday

Swim 400m

11:32

jog/walk 2.8 miles

34:00

This was not as hard as I was expecting it to be, especially the running. OK, so it wasn't really running. It was more of a light jog and walk when my friend needed to. On the plus side, I coached my roommate on how to do a kipping pull up and she almost got all the way up. I was again successful with one pull up but not 2.

Food

B-coffee, SF creamer (tsp)

S- banana bread, almonds

L-beef tips, spinach salad, fresh veggies, coke zero

D-3 egg omelet with avocado, tomato & turkey

2 Nalgenes!

2nd day without dairy went pretty well.

Monday

WOD

AMRAP 20 mintues

7 Sumo Deadlift high pulls (SDLHP) #65

7 hang power cleans #65

7 push press #65

7 3/4 RX

Ohhhh Emmmmm Geeee!!!!! This was so hard! I tied with another guy who took a break for a year and is getting back into it. It was so great working next to him and being able to encourage and challenge myself off of. We were both spent at the end. My shoulders, forearms and pecks are killing me. But I got the Rx and that feels great!

I also heard a rumor that some person did 20 rounds of this and I think they are either lying, some kind of manic or a monkey ninja, I'm betting on the former...

Can't remember food for Monday but it was really good and clean. No dairy, except for a tsp of creamer in my coffee. Cheese sticks and milk are almost gone. It hasn't been too bad but I don't feel any different.

Oh and 3 Nalgenese of water!

Sunday

B-cheese stick, almonds, coffee, soy milk and a touch of Splenda

L-Apple, left over Thai (cashew chicken)

S-frozen grapes,

D- beef tips, salad,

*1.5 Nalgenes

Workout

800m swim 26ish minutes

TABATA running

20 second sprint, 10 second rest for 8 minutes

Saturday

This day was really hard b/c I was on a sailboat and planned the meals, but got seasick and didn't want to eat anything or do anything including move. There then a series of events that led to my lack of being able to find good, clean food from watching SeaFair. I did my best and ended up not being able to eat for most of the day but I made up for it when I got home. I also resisted such yummy foods as a french toast doughnut, oreos, lots and lots of beer, and sandwiches on white bread.

Food-

B-a few bites of scrambled eggs, cheese stick, almonds, black coffee

S- Almonds and dried cranberries, orange, Chai Latte with soy

D-Steak, rainbow chard, squash, asparagus, mushrooms, onions, almond dream ice cream, brownie

REST workout

Friday

Great WOD at Mercer Island Crossfit

Teams of 2

1. a) Broad jumps/max height squat hops

b) holds squat position

2. a) 7 thrusters #45

b) hold #25 plate locked out overhead

3. a) 10 hang power cleans #45

b) hold lowered push up position (2" from ground)

Food

B-2 eggs, s strips of bacon, coffee and SF creamer

S-banana, almond butter, cheese stick

L-Cashew chicken

S-Apple, almond butter

D- beef tips, orange, almond dream ice cream

*2.5 Nalgenes!

Food was much better today. Although it's still a struggle on hot days to chill on a patio with a cold beer, I did feel a lot less sluggish and withdraw today.

Food

B-fruit smoothie, cheese stick, coffee with SF creamer

S-peach, almonds, decaf americano w/SF hazelnut

L-beef tips, zucchini, squash, apple, almond butter

S- cheese stick, brownie

D-Orange, grilled Mahi Mahi, almond bliss chocolate "ice cream"

2 1/2 Nalgene's of water!!

WOD

AMRAP 12 minutes

7 DL #135

28 squats

21 double unders ( I didn't use a rope b/c of my shoulder)

5 rounds

*5 mile bike ride-not for time

I finally got a bike, well borrowed one from a friend for the Tri and I rode that tonight just to get adjusted to it. Had some maintenance done to it so that will help. I think more than anything that race will be mental and forcing myself to push through.

WOD

"Happy Birthday Jerry"

47 each of...

box jumps

jumping pull ups

KB swings #25

walking lunges

Knees to elbows

push press #25

back extensions

wall ball

burpees

Double unders 4x1

23:36

I was able to do most of this with my shoulder but did sprawls after about 10 burpees, and jumped knees to elbows instead of D.U.

I was pretty happy with the time, this was a hard one and the closest I hope I'll be to the filthy fifty.

Food today was a little better, still struggled and was hungry most of the day but only due to my lack of planning. I did manage to not have caffeine after 12 and when I got really tired I took a nap on my office floor.

B-cheese stick, coffee and creamer

S-almonds, lots of them, cheese stick

L- salad, carrots, avocado, tomatos, pluot

S-cheese stick, more avocado, more almonds,

D- beef tips, protein smoothie, apple

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.