Tuesday, October 29, 2013

Week 3 of the Fall '13 Paleo revival

Week 3 - Monday's food log:
Breakfast - omelet with veggies, and side of bacon
Lunch - Spinach and mixed greens salad (with other veggies), topped with salmon
Snacks - Nugo Organic bar, and Tanka bar
Dinner - hamburger with mayo, frozen veggies, a few almonds

Breakfast - Nugo Organic bar (lame!)
Lunch - Spinach, mixed green, veggies salad, with 4oz salmon
Pre-workout snack - 1/4 cup blueberries
Workout with Steve - Following the bad ass workout this weekend (clean ladder! See previous post), Steve took it easy on me. Sets of 8 trap bar deadlift. Worked up to 140kg x 8 reps. Then did 20 Minutes EMOTM, 1 tire flip with the 900 lb tire. Right up my alley. Finished with dead bug core strengthener. I had a egg white protein shake after the workout, before dinner. 23g Protein.
Dinner - Chicken adobo (one breast) made with splenda, a few slices of summer sausage, 12 stalks of asparagus, and about 6 almonds after dinner. Did 3x15 OHS with the PVC afterwards, to get the heart rate up a bit. That's what Tim Ferriss says to do.

Wednesday morning:
Day 16 of the revival! 183.3 this morning, down 7.5 lbs...not a bad first 16 days.
Breakfast - omelet and bacon, as per usual at the cafeteria
Snack - Nugo organic bar
Lunch - usual salad with 4oz of fish on top.
Snack - Nugo Organic bar
Snack - Steve's Paleo Jerky when I got home
Dinner - 6oz grassfed steak, ~1/4 cup blueberries and 12 almonds
After dinner, did what has become my active recovery workout -- 3 sets of 15 Overhead Squats with the PVC. In between, I used the softball to roll on my glutes, the roller on my quads/IT bands, the 7" ball on my abs/psoaz, ankle mobs against the wall. Lots of mobility stuff for me to do OHS. When I was done, I watched a video on how to learn to do a back tuck in 10 minutes (sent it to Steve). The last 2.5 minutes of the video, I was in a pretty deep squat. 1/4 of the way to finishing the Starrett 10 minute squat challenge! I've done it before, with 5 2-minute squat holds. I think I could do more now. I couldn't get my ankles quite on the ground in the full deep squat, but had I been in lifting shoes, they woulda been. Calling it a victory for now.

Started the day with bacon and eggs at the cafeteria
For lunch, went to the sushi place, but rather than get the high GI rice sushi, I had a bento box with beef yakinimu (or something like that) and kalbi beef. There was some soy sauce (with gluten) in there, but overall not too bad. Went trick or treating with the kids at work today, and the beverage buyer offered me "Zevia" and Diet Tonic Water from her stash. The Zevia had sugar alcohol (erhythritol?) along with Stevia in it and the Diet Tonic Water had Aspartame in it. It pays to read the label! I had a few sips of each before leaving them behind. Had about 10 almonds when I got back to my office.
For dinner, we're going out to a pizza place and I'm going to have crustless pizza, which consists mostly of mozzarella, pizza sauce and toppings (pepperoni and jalapeno). There's a lot of calories there, but I'm due for a cheat day so my body doesn't adapt to the low calorie input. So I think I'm going to do it! The plan is to do some OHS or something to burn a little bit of calories after dinner.
Man - that crustless pizza was yummy! I coulda eaten two of them...instead I came home and did some OHS, but weight will probably still be up in the morning!

I started the morning with a workout with Steve. We did some mobilizations and then the workout was "5 minutes of work." How hard could that be? 1 min - 20 seconds AMRAP push press, 20 second AMRAP Box Jump, 20 second AMRAP burpees. Then get 5-6 minutes of rest, and do it again for 5 rounds. I was able to stay consistent at 19-21 push presses, 9-10 box jumps and 7-9 burpees. Apparently the longer it takes to recover, the more elite you are, because you are able to work at higher intensity during the minute.

I got home and didn't have time to eat, so I had Steve's Paleo Jerky for breakfast when I got to work. I didn't have time for lunch either, so ended up having some almonds and an "attitude cleanse" veggie juice at the juice bar, and then another pack of Paleo Jerky at the end of the day, along with about 4 almonds.

Dinner was corned beef, asparagus and "cabbage noodles" which is a recipe my mom found in a paleo cookbook. Yum!

Went to Mike's L2 class on Saturay morning. WOD:
AMRAP 10 Min: 5 60kg C/J, 7 Toes to Bar, 9 20lb Ball Slams. 5 rounds + 2 reps
Then stuck around for Dave's Mobility class. Dave said he's "really excited" about the progress I've made on my handstands! And Dave does not give praise lightly...
Post-workout meal - El Diablo omelet at Hale's with goat cheese instead of cheddar jack, and extra veggies.
Snacks throughout the day - omelets, beef jerky, blueberries around the house.
Dinner: Pizza from Razzi's with Gluten Free crust.
OHS after dinner, 3x15 with PVC pipe.

Breakfast - several slices of summer sausage, left over corned beef, and 1/4 cup blueberries
Pre-workout snack - trying a new idea today. Had an egg white protein shake, 5 almonds and a 1/4 cup of blueberries before the two hour "competition class." It will either ensure I have plenty of energy during class, or go horribly wrong...we will see.
Great workout with Steve and the competition class
Started with 4 rounds of:
AMRAP dips (2020 tempo, aka slow up and down)
2 rope climbs (I finally was able to do them. Did two sets of 2, 2 sets of 1)
Max Freestanding handstand with a spotter

Then moved into the team workout. Team Event 4 from 2010 CF games.
Each team consists of 2 men and 2 women, women start, and go through:
75 Backsquats (40kg)
40 Pullups
25 Shoulder to Overhead (40)
75 Front Squats (30)
40 Pullups
25 Shoulder to Overhead (30)
75 OHS (20)
40 Pullups
25 Shoulder to Overhead (20)
Men hold the bar during transitions, and during the pullups. Bar never hits the ground
Then repeat with men at weights 60, 40, 30, with women holding bar during transitions and pullups.

Our team ended up winning with a time of 36:37. My partner was a pullup machine, but I paid him back with doing extra push presses on the first two sets. All in all a fun workout. Was happy I could knock out several sets of 10 OHS at 30kg. I couldn't do that a few months ago!

Post workout, I had another egg white protein shake, and a few glutino gluten free pretzels. Probably not the best thing, but I wanted a little bit of carbs. For dinner, organic uncured hotdogs from applegate and kale and goat cheese salad!

Monday morning weigh-in::183.8, plus half a pound or so from last week :(
That's what happens when I cheat a little too much on the pizzas....

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