Sunday, October 25, 2009

Day 5/36

B - 2 eggs, 2 slices of bacon, 5 strawberries, 1/2 c cooked spinach, 1 tomato, pecans
S - 2.5 oz tuna, 1/2 small banana, almond butter cup of McAlister's unsweetened tea
L - Honey Pecan Pork chop 12 asparagus
D - Pumpkin lasagna, 3 squares dark chocolate, cup of hot tea

Did really well today and felt really good! The pork chop is delish, but uses a lot of honey, so it's an every so often treat!

Saturday, October 24, 2009

Day 4/36

I got up this morning with the urge to create!! So I made "pancakes" and pumpkin lasagna! So yummy!

Here's how I did the Lasagna:

1 lb ground beef
1/2 roll of Natural sausage
3/4 - 1 cup spaghetti sauce (no sugar)
salt, pepper, italian seasoning, basil, oregano

1 - "sugar" pumpkin, halved, gutted, and sliced into crescents

Brown beef, sausage and onion together; drain.
Mix together spaghetti sauce, spices and meat mixture.

Saute the crescent pumpkin slices in olive oil

Layer, pumpkin and meat mixture in a baking dish. Bake for 25-30 minutes. Enjoy!

Almond Flour Pancakes
1 c almond meal/flour
3 eggs
1/8 t cinnamon
1/8 t vanilla
pecans (optional)
wild Maine blueberries (optional)

Mix all ingredients together and spoon onto a hot oiled pan. They won't get fluffy like other pancakes. Flip and cook the other side. Serve with a drizzle of raw honey and topped with sliced bananas or berries.

I was waiting for a Craigslist person to show up and buy something but of course they didn't come. So I didn't get to workout, but I am going after work!

Deadlift 1-1-1-1-1-1-1

Chocolate Chip Cookies

I can't wait to try these!!

Chocolate Chip Cookies (Gluten Free, Vegan) *Courtesy of Elana at

2 1/2 cups Blanched Almond Flour
1/2 teaspoon Celtic Sea Salt
1/2 teaspoon baking soda
1/2 cup grapeseed oil
1 tablespoon vanilla extract
1/2 cup agave nectar
1 cup dark chocolate 73%
Combine dry ingredients in a large bowl.
Stir together wet ingredients in a smaller bowl.
Mix wet ingredients into dry.
Form 1/2 inch balls and press onto a parchment lined baking sheet.
Bake at 350 degrees for 7-10 minutes.
Cool and serve.

Friday, October 23, 2009

Paleo Menu at a glance

Ok! Here is my menu for this week:

Primal Pancakes
Palo Pizza
Butternut Squash soup
Honey Pecan Porkchops
Spaghetti (squash)

I would also like to try to make:

Primal Bars
Flax Seed Focaccia
Pumpkin Muffins

I'll post pictures and recipes as the week progresses!

Paleo Challenge: Day 3

Didn't make it to the WOD today, had a busy morning trying to pack and get to work on time! Tomorrow!!!!


B - unsweetened hot tea, 2 eggs, 3 slices no sugar bacon, 1 red pepper
S - 2.5 oz tuna, 1 apple, walnuts
L - 10 asparagus spears, pork chop, pomegranate, walnuts

Then it got really random:
2 pieces 70% dark chocolate
1 larabar
1/2 mac attack cookie

Paleo Challenge: Day 2

Crossfit rest day

I had a random eating day. Breakfast made by the hubby was sauteed red pepper, eggs, bacon, almonds. Lunch/Dinner, it was a busy day at work so I ate a snack 1 apple and 1/4 pork chop and some nuts, then for lunch I ate a bag of steamed green beans and the rest of the pork chop and some nuts.

And! 1/2 of a Mac Attack Paleo Treat! YUM!

Wednesday, October 21, 2009

Day 1 Paleo Challege

Ok, with a few months of posting hiatus, I am ready to post daily! Today is the first day of the paleo challenge. It was a rough start when I realized I couldn't eat lunch meat or fruit (I know, I know, moderation), but I've overcome that and here we go!

50 m walking lunge
25 sit-ups

Push press 3x3

5 PP @ 45#

I am coming off of a week of illness and injury. My back is still sore, so I couldn't do the lunge/sit-up wod, so PP instead.

3 whole eggs
3 pieces bacon
1 red pepper
earl grey tea, no sugar :(

Dinner/Very Late Lunch:

For dinner/very late lunch my Mom (also doing the challenge Edie T) ate at Chedder's:
8 oz sirloin steak (ate like 5 oz of it)
1 side salad with no dressing
2 orders of steamed broccoli with garlic
unsweetened tea

Tuesday, July 28, 2009


Worked out at Crossfit Nasti today! Awesome experience!

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

65# - 6 rounds + 3

Oh wait! There's more!

I did my FIRST CONSECUTIVE PULL-UPS today!!! 2 in a row! OH YAH!

Did a great Bergner warm-up with a twist and got some tips on my pullups. Overall, an awesome experience! Thanks Nasti!

B: 1 egg, 4 slice bacon, applesauce blueberries
L: mixed veggies, 3 oz chx, 1 clementine
S: 1/2 cottage Chz, 1 c blueberries, almonds


800m "Indian" run
2 rounds Cindy

Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)**10lb ball
Sumo deadlift high-pull, 75 pounds (Reps) **55#
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps) **55#
Row (Calories)

Score: 169
Way below my PR of 201 ,, not sure why, but I'll get it back up!


CF rest day

Saturday, July 25, 2009


UF Cancelled Class - No WOD

Rich asked me to keep a food log for a week so here goes:
Day 1
1 egg, 1/4 c cottage cheese, 2 slices bacon, 1/2 c blueberries, 1 c strawberries, 1 piece toast, butter, almonds (3 blocks)
3 apricots, 1 oz chz, almonds (1 block)
Chef salad - 6 c lettuce, 4 oz deli meat, green pepper, tomato, 1 plum (4 block protein, 3 block carb)
3 oz chicken, green pepper, zucchini, yellow squash, olive oil (3 block)
*3 fish oil, vitamin e, multi vitamin

Day 2


21-15-9 reps of:
225 pound Deadlift (*110#)



Crossfit Rest Day

Wednesday, July 22, 2009


SP 5x5
45-50-50-55f(3)-55f(4)*went up on my toes!

Mini Team WOD:
20 double unders (sub 60 su)
15 push press 45#
10 Knees to elbows

Team Amy/Rich 9:41

Tuesday, July 21, 2009


5 rounds
21 thrusters, 45#
400m run

*3 rounds - Time 21:04

**Crabby people have to do crab walks.

Monday, July 20, 2009


800m run
10 shoulder pass thru
10 kip swings
10 body rows
10 push ups
10 over head squats
5 35# hang power clean


Hang Power cleans 3x3
65-80-85F (1 rep)

Five rounds for time:
30 glute-ham sit ups
25 back extensions

Time: 11:17 PR

(Compare to 4/10 - 12:25)

Cool Down:
Muscle Up progressions

Breakfast: 3 egg omelet w/ veggies, 1 english muffin, 1 small fruit salad, hot tea
Lunch: 2 oz chicken, 1 oz deli turkey, 1/2 c blueberries, 1 clementine, 12 asparagus, almonds
Snack: cheese stick, clementine, almonds

Sunday, July 19, 2009


CF rest day

ate a donut .. maybe plural.. otherwise did well :(

Saturday, July 18, 2009


Shoulder Press 7x1

*No PR today but matched last PR
*After a rough workout week, my body was very fatigued today

5 Min Max Pull ups

*Really worked on grip so I don't continue tearing up my hands.

Breakfast: 2 whole eggs, 2 slices bacon, 1 peach, 1 piece bread, butter
Lunch: 3 oz deli meat, 12 aspargus spears, 1 apple, almonds
Snack 1: 1 oz deli meat, 3 campari tomatoes (~1 cup), almonds
Dinner: portobello mushroom "pizza"

Friday, July 17, 2009


800m "Indian" run
2 rounds:
10 kte
10 back ext.
10 kb swings
2 rounds:
5 deadlift, hang clean, push press

750m row
push press 45#, 25 reps
sit ups, 25 reps
deadlift 95#, 25 reps
box jumps, 25 reps
push ups, 25 reps
squats, 50 reps ** had to scale to kb swings, 25#, 35 reps due to intense soreness from yesterday's death by squat

Time: 19:47

I would like to do this WOD again for a better time. After the 150 push ups for time and death by squat yesterday, my body was very sore and I had a hard time on a couple of rounds.
Breakfast: Zone Crustless Quiche, 9 almonds, 1 apple sprinkled with cinnamon
Lunch: 3oz deli meat, 9 almonds, 1 green pepper, 1 apple
Snack: 1 oz deli meat, 3 almonds, 3 small campari tomato (~1c)
Dinner: 3 oz chicken, 2 blocks veggies, 1 block stir-fry sauce

*Felt very hungry today and upped it to 14 blocks. I ate a Clif Builder bar (3 blocks) for the extra meal.

Thursday, July 16, 2009


UF rest day

Work on suck list:

20 rounds + 19 (229)

Breakfast - 1 whole egg, 2 egg whites, 2 slices center cut bacon, 1/2 cantaloupe, 1/2 c blueberries, 9 almonds
Lunch - 3 oz deli meat, 1 green pepper, 1 apple, 9 almonds
Snack 1 - 1 oz deli meat, 3 small campari tomatoes (approx 1 cup), 3 almonds
Dinner - 3 oz grilled chicken, asparagus, grilled onion, grilled eggplant
Snack 2 - 1/3 of a Clif Builder Bar

**Cheat - Someone at work brought me my favorite cookies for my bday .. I had to eat some. They were sooo good.

So glad to be back to weighing and measuring my food!