Murray's menus, musings and workouts

Switching blogs

2010-07-03T10:16:00.000-07:00

I've been posting on my wordpress blog. I like the layout and features better.

WOD Saturday 060510

2010-06-05T12:02:00.000-07:00

Went to Crossfit San Diego for their free Saturday workout.

It was 30 wallballs, then in any order:

row 300 meters
30 push press/push jerks with 30 lb dumbbells
30 kettlebell swings, 53 lb kb
30 box jumps, 24" box

then finish with a 400 meter run

I just wrote it in the order I did it. As rx 9:26

WOD Thursday 060310

2010-06-03T09:41:00.000-07:00

I decided to try a wod I saw on Crossfit Football the other day. I haven't deadlifted since 031110 so I scaled today's wod to:

5 rounds for time of:
5 deadlifts, 315 lbs
sprint across basketball court and back
10 pullups

time- 11:47

WOD MONDAY 053110- MEMORIAL DAY

2010-05-31T09:07:00.000-07:00

I want to express a big THANK YOU to all service men and women. America owes it's position in the world to you and God's blessing. God bless all of you and watch over you and bring you home safe to your families.

WOD- 3 rounds for time of:
50 double unders
200 meter run
20 pullups
30 pushups
200 meter run

20:25

I need more practice on double unders, so I'll be putting them into rotation a little more. I found that putting my thumb on top of the bar helps keep me on the bar longer. I had been wrapping it around underneath just like gripping a barbell.

WOD Wednesday 05252010

2010-05-26T09:24:00.000-07:00

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

6:21

My legs are still sore from Monday, but once I got warmed up and started the thrusters I felt good. Not my best time on Fran but I'll take it. The 21s were unbroken, the 15 thrusters were broken 10-5 and pullups 5-5-5, the 9 thrusters were unbroken but the 9 pullups were broken 5-4.

WOD Monday 052410

2010-05-25T11:40:00.000-07:00

Back squat 5-5-5-5

225
255
275
275

Pretty straightforward, squats felt good. I didn't do the full 5x5 as my legs were feeling kind of crampy. The weight felt good but I didn't want to hurt myself. I pushed it a little too far last week with the 185 overhead and my right shoulder is still a bit tender (rotator cuff maybe?). I don't want to do too much too soon.

WOD Wednesday 05192010

2010-05-19T10:15:00.000-07:00

Power cleans 3-3-3-3-3

185
185
205
205
205

2 minutes rest in between sets

Rest 5 minutes, then 5 rounds for time of:
95 lb overhead squat, 10 reps
10 pullups
9:03

My wrists felt good on the power cleans, but hurt a little in the later rounds of the metcon. All the OHS were unbroken, but the last 2 rounds of the pullups were 5-5, then 5-3-2, respectively.

WOD Monday 051710

2010-05-17T09:47:00.000-07:00

I attempted the "Floater wod" from the 2010 Crossfit Games Southwest Regionals qualifier.

20 push jerks, 185 lbs
40 burpees

I got 9 push jerks (7-2) then had to drop the weight to 135. Finished in 8:49 non rx. The 185 was fine muscle-wise, but my wrists gave out. I need to work on wrist flexibility... or just do more push jerks.

WOD Wednesday 05122010

2010-05-12T16:28:00.000-07:00

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

55 lbs
60 lbs
70 lbs
75 lbs
75 lbs

WOD Monday 051010

2010-05-10T10:04:00.000-07:00

3 rounds for time of:
20 wallballs- 20 lb ball
200 meter run
20 pullups
200 meter run

Time-14:19

That was a real lung burner for me. I've only worked out once or twice a week for the last 3 or four weeks, but that felt good today.

WOD Tuesday 3-11-10

2010-03-11T14:09:00.000-08:00

Deadlift
225x5
315x5
365x3

Mecton:
3 rounds of:
20 pullups, dumbbells squat clean (45 lbs) x 10
10:07

WOD Tuesday, 3-9-10

2010-03-09T17:15:00.000-08:00

One arm dumbbell press
60x5 each side
70x5 each side
80x5 each side

Metcon:
5 rounds of Cindy

Day 1, week 6

2010-02-24T13:32:00.000-08:00

60 lb dumbbell:
1+2+3+4+5 Military Press Ladders, 4 sets = 60 reps each side

55 lb dumbbell:
20 swings per minute for 10 minutes = 200 swings
(approx 1:1 rest/work ratio)

Day 3, week 5

2010-02-22T13:30:00.000-08:00

60 lb dumbbell:
1+2+3+4+5 Military Press Ladders, 3 sets = 45 reps each side
0 Swings

Friday, week 5

2010-02-19T13:55:00.000-08:00

60 lb dumbbell:
1+2+3+4+5 Military Press Ladders, 2 sets = 30 reps each side

55 lb dumbbell:
19 swings per minute for 16 minutes = 304 swings
(approx 1:1 rest/work ratio)

Tuesday, week 5

2010-02-16T08:57:00.000-08:00

0 Military Presses

55 lb dumbbell:
19 swings per minute for 14 minutes = 266 swings
(approx 1:1 rest/work ratio)

Wednesday, week 4

2010-02-10T13:13:00.001-08:00

60 lb dumbbell:
1+2+3+4 Military Press Ladders, 5 sets = 50 reps each side

0 swings

Monday, week 4

2010-02-09T14:13:00.000-08:00

60 lb dumbbell:
1+2+3+4 Military Press Ladders, 4 sets = 40 reps each side

55 lb dumbbell:
19 swings per minute for 14 minutes = 266 swings
(approx 1:1 rest/work ratio)

Friday, week 3

2010-02-06T10:31:00.000-08:00

60 lb dumbbell:
1+2+3+4 Military Press Ladders, 3 sets = 30 reps each side

55 lb dumbbell:
19 swings per minute for 12 minutes = 228 swings
(approx 1:1 rest/work ratio)

Wednesday, week 3

2010-02-03T12:08:00.000-08:00

0 Military Presses

55 lb dumbbell:
19 swings per minute for 10 minutes = 190 swings
(approx 1:1 rest/work ratio)

Monday, week 3

2010-02-01T12:06:00.000-08:00

60 lb dumbbell:
1+2+3 Military Press Ladders, 10 sets = 60 reps each side

55 lb dumbbell:
16 swings per minute for 8 minutes = 128 swings
(approx 1.5:1 rest/work ratio)

Friday, week2

2010-01-30T11:44:00.000-08:00

60 lb dumbbell:
1+2+3 Military Press Ladders, 9 sets = 54 reps each side

0 swings

Wednesday, week 2

2010-01-27T20:03:00.000-08:00

60 lb dumbbell:
1+2+3 Military Press Ladders, 8 sets = 48 reps each side

55 lb dumbbell:
18 swings per minute for 14 minutes = 252 swings
(approx 1:1 rest/work ratio)
swings took about 35-40 seconds, rested till 1:30 and started new round

Monday, week 2

2010-01-25T21:00:00.000-08:00

60 lb dumbbell:
1+2+3 Military Press Ladders, 7 sets = 42 reps each side

55 lb dumbbell:
18 swings per minute for 12 minutes = 216 swings
(approx 1:1 rest/work ratio)

All swings were unbroken and took about 35-40 seconds, then I rested till about 1:40 before starting the next round.

Friday, week 1

2010-01-22T11:36:00.000-08:00

60 lb dumbbell:
1+2+3 Military Press Ladders, 6 sets = 36 reps each side

55 lb dumbbell:
18 swings per minute for 10 minutes = 180 swings
(approx 1:1 rest/work ratio)

The swings took about 40 seconds for the first 7 rounds, then rounds 8 and 9 were broken and some reps were Russian swings. The last round was unbroken.

Wednesday, week 1

2010-01-20T13:18:00.000-08:00

60 lb dumbbell:
1+2+3 Military Press Ladders, 5 sets = 30 reps each side

55 lb dumbell:
15 swings per minute for 10 minutes = 150 swings
(approx 1.5:1 rest/work ratio)
30-35 seconds for the 15 swings, 45 seconds rest

Monday week 1

2010-01-18T11:42:00.000-08:00

Test Military Press for appropriate weight for ladders
13 swings per minute for 10 minutes = 130 swings
(approx 2:1 rest/work ratio)

I'll use 60 lbs for the ladders and 55 lbs for the swings

13 swings took about 30 seconds so I did the swings and rested for 1 minute.
130 swings total.

WOD WEDNESDAY 11/4/09

2009-11-04T08:22:00.000-08:00

5 rounds for time of:
135 lb power clean, 10 reps
10 clapping pushups

8:47

WOD TUESDAY 11/3/09

2009-11-03T21:00:00.000-08:00

Three rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

14:39

WOD WEDNESDAY 10/28/09

2009-10-28T08:24:00.000-07:00

Back Squat
5-5-5-5 reps

225
225
275
275

5 rounds for time:
10 pullups
10 pushups

WOD WEDNESDAY 10/21/09

2009-10-21T08:18:00.000-07:00

4 Rounds for time of:

5 deadlifts (315)
10 burpees
15 knees to elbows

11:46

WOD MONDAY 09/19/09

2009-10-19T10:12:00.000-07:00

Weighted pull-ups 1-1-1-1-1-1-1 reps

50 lbs
70
90
100
105
110
115 F

3 rounds for time:

135 pound Hang squat clean, 15 reps
30 Push-ups
11:58

MENU 9/20/09

2009-09-30T21:00:00.000-07:00

BREAKFAST
spicy sausage and eggs; banana with almond butter
LUNCH
bacon wrapped, sausage and pistachio stuffed chicken, kefir
DINNER
shepherd's pie
SNACK
pudding with whip cream and shredded 70% chocolate

WOD WEDNESDAY 9/30/09

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

As rx 11:00

MENU 9/29/09

2009-09-29T21:00:00.000-07:00

BREAKFAST
protein shake with milk, cream, kefir, almond butter and frozen berries
LUNCH
game hen with cabbage and bacon, banana with almond butter
DINNER
broccoli casserole with game hen, sour cream and cream, and parmesan cheese
SNACK
sugar free, fat free butterscotch pudding with whip cream

WOD TUESDAY 9/29/09

Snatch 1-1-1-1-1-1-1 reps

135
135
155
155
165
165
165f

Landing too high and feet too wide. Did about 10 more snatches after with 135 just to work form some more.

Menu 9/28/09

2009-09-29T08:06:00.000-07:00

BREAKFAST
eggs and sausage with apples, kefir
LUNCH
game hen and cabbage with bacon
DINNER
bacon wrapped, stuffed chicken, cauliflower rice cooked in butter with red wine sauce

MENU 9/26/09

2009-09-26T21:00:00.000-07:00

BREAKFAST
proein shake with raspberry kefir, cream, milk, almond butter, and frozen berries
LUNCH
game hen, cabbage with bacon and cream sauce
DINNER
southwest bacon burger from Chili's minus the bun with veggies on the side instead of fries
DESSERT
chocolate chip cookies

WOD SATURDAY 9/26/09

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Subbed swiss ball situps- 8:36

MENU 9/24/09

2009-09-24T21:00:00.000-07:00

BREAKFAST
protein shake made with kefir, milk, almond butter, and frozen berries
LUNCH
sausage, green beans with slivered almonds, mixed nuts, dates
SNACK
pudding with whip cream and shaved dark (70%) chocolate

MENU 9/23/09

2009-09-23T21:00:00.000-07:00

BREAKFAST
spicy sausage and eggs, strawberries in cream
LUNCH
ground beef with parmesan and creme fraiche, pistachios and dates
DINNER
crispy salmon with mashed potatoes, baked tomatoes and tomato butter sauce
SNACK
kefir, almond butter

9/22/09

2009-09-22T18:38:00.000-07:00

BREAKFAST
protein shake made with kefir, milk, almond butter, and frozen berries
LUNCH
pistachios, dates, sardines, handful of mixed nuts with goji berries, kefir
DINNER
Italian sausage, green beans stir-fried with sesame oil, slivered almonds, and keilbasa
SNACK
sugar free, fat free pudding with whip cream and 70% dark chocolate shavings

MENU 9/21/09

2009-09-21T21:00:00.000-07:00

BREAKFAST
scrambled eggs with spicy sausage and spinach, pb, kefir

PWO SNACK
protein shake made with kefir, cream, almond butter, and frozen raspberries and blackberries

WOD MONDAY 9/21/09

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press
135
155
175
155
155
Push Press
155
175
175
175
185
Push Jerk
185
185x3
155
155
155

I'm happy to have finished that one feeling good. The last few times I've attempted it, I wasn't able to finish and still had pain in the shoulders. This was due to lack of a good front rack position, which has much improved since.

Primal sausage pie

2009-09-21T11:20:00.000-07:00

1 lb bulk Italian sausage
2 shallots (or 1 onion), diced
1 green pepper
2 medium zucchini
2 T Olive oil
6 oz. can tomato paste
1 c. water
1/2 c. sour cream
1/2 c. shredded parmesan
1/2 c. shredded mozzerella

Method:
Preheat oven to 350 F. Brown the sausage in a pan.When no longer pink, add the tomato paste and water; simmer 10 minutes. While that's simmering, put a couple T of olive oil in a hot pan (med. hi heat) and dump in your vegetables. When the vegetables are soft and beginning to get some color, add in the parmesan and sour cream. Stir the sausage and tomato sauce into the veg mix. Transfer to 9x13 casserole dish and bake 20 minutes. Shred your mozzerella on the top and bake another 5 minutes or till melted.

MENU 9/20/09

2009-09-20T21:00:00.000-07:00

BREAKFAST
fiery habanero sausage and scrambled eggs; banana with pb
LUNCH
leftover spaghetti pie with veg serving for the spaghetti
SNACK
almonds
DINNER
thai takeout- salad, beef and broccoli, curry chicken and veg, orange chicken, shrimp and bamboo shoots; birthday cake, german chocolate cookies

MENU 9/19/09

2009-09-19T21:00:00.000-07:00

BREAKFAST
protein shake with banana and pb
LUNCH
4 egg pizza with keilbasa, parmesan and mozzerella
SNACK
kefir and nut mix
DINNER
"New York Spaghetti Pie" with green pepper, shallots, zucchini and carrot standing in the place of the spaghetti.

Happy birthday to me

2009-09-18T21:00:00.000-07:00

Breakfast
scrambled eggs with fiery habanero sausage, blueberry kefir
Lunch
leftover tilapia with shrimp butter, tomatoes
Snack
banana with pb
Dinner
meatloaf, brussel sprouts with bacon, salad with sun dried tomatoes; cream puffs, german chocolate cookie and birthday cake

9/17/09

2009-09-17T21:00:00.000-07:00

Breakfast
eggs, bacon, fruit with cream
Lunch
pork loin, yams, banana chips, mixed nuts and goji berries
Dinner
ground beef with guacamole and green pepper, blueberry kefir

WOD THURSDAY 9/17/09

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

22:46

MENU 9/16/09

2009-09-16T21:00:00.000-07:00

Breakfast
omelette with cheddar cheese, strawberries, banana and blueberries in kefir and cream
Lunch
protein shake with banana and pb
Snack
apple with pb
Dinner
tilapia with shrimp butter, broccoli, strawberry kefir
Snack
almonds, almond butter

ACTIVITY- 40 minute walk at Sunset Cliffs

MENU 9/15/09

2009-09-15T21:00:00.000-07:00

Breakfast 6:00
scrambled eggs with shredded cheddar, bacon, banana with pb
Lunch 11:00
pork chop and veggies
Snack 2:00
Italian sausage, yellow pepper and shallots; 4 dates
Snack 6:00
strawberry kefir, banana with pb

ACTIVITY- 40 minutes of tennis

Kind of a weird day of eating, I was just hungry alot during the day. Ok during the evening, just hungry around midday.

MENU 9/14/09

2009-09-14T21:00:00.000-07:00

Breakfast
pork chop with basted butter, 2 eggs, 1/2 banana with pb
Lunch
protein shake with banana and pb
Dinner
braised pork loin with red wine reduction, baked zucchini with spices
Snack
apple with pb

WOD MONDAY 9/14/09

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
9:13

MENU 9/13/09

2009-09-13T21:00:00.000-07:00

Breakfast
soft scrambled eggs and a smoothie with strawberry, banana, cream and milk
Lunch
Souplantation- salad, mixed veggies, chili, clam chowder minus the potatoes, decaf coffee
Snack
banana with pb
Dinner
brats with catsup and mustard; broccoli with cream, butter and parmesan cheese
Snack
almond butter, peanuts, almonds

MENU 9/12/09

2009-09-12T21:00:00.000-07:00

Breakfast
fritatta with onion, red and yellow peppers, and parmesan cheese; 3 strips of bacon
Lunch
chicken salad with grape tomatoes and toasted pine nuts; strawberries and 1/2 a banana in cream
Snack
Coconut-orange pound cake with strawberries and whipped cream
Dinner
baked pork chop with mushroom, red pepper, onion and tomato sauce; mashed yams with shallots
Dessert
coconut- orange pound cake with cream, blueberries and a touch of whipped cream

MENU 9/11/09

2009-09-11T21:00:00.000-07:00

Breakfast
protein shake with banana and pb
Lunch
scrambled eggs, bacon, grapes, almond butter
Dinner
chinese buffet- salad with sunflower seeds, olives, bacon bits and a drizzle of ranch; clams, salmon, ribs, Asian green beans, button mushrooms, teriyaki chicken
Dessert at home- banana with pb

MENU 9/10/09

2009-09-10T22:00:00.000-07:00

Breakfast
protein shake with banana and pb
Lunch
leftover fajitas
Snack
almonds, raisins, almond butter
Dinner
baked chicken with eggplant, zucchini, and tomato "ragout"

ACTIVITY- tennis, 40 minutes

9/9/2009

2009-09-09T21:00:00.000-07:00

Breakfast
eggs, bacon, strawberries and blueberries in cream
Lunch
big salad with grape tomatoes, toasted pine nuts, leftover sticky chicken, and buttermilk ranch dressing; 1 chicken apple sausage
Snack
banana with pb
Dinner
grassfed beef fajitas with red and yellow peppers, guacamole and sour cream; 1 date

WOD WEDNESDAY 9/9/09

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
29:03

Menu 09/08/2009

2009-09-08T21:00:00.000-07:00

Breakfast
raw grassfed milk protein shake with 1/2 banana and pb
Lunch
Mild Italian sausage fried up with red onion, red and yellow peppers in olive oil with some tomato and Italian seasoning thrown in the last few minutes. Leftover fruit salad
Snack
cashews
Dinner
chicken with lemon, thyme, soy sauce and honey fried in olive oil. mushrooms, zucchini and onion fried up in olive oil with thyme
Snack
strawberries and banana in cream

WOD TUESDAY 09/08/2009

21, 15, 9

Power Clean 135 lbs
Push Press 135 lbs
Box Jump 24"

12:24

Menu 09/07/2009

2009-09-07T21:00:00.000-07:00

Breakfast
half a dozen eggs with hollandaise sauce, 2 strips of bacon, 2 small oranges
Snack
handful of cashews
Lunch
turkey tacos- turkey slice "tortillas" with lettuce, grape tomatoes, avocado, peppercinis, mustard and buttermilk ranch; sardines
Dinner
homemade hamburgers over a bed of lettuce, tomato and onion with olive oil mayo and catsup; fruit salad- banana, grapes, strawberries, splash of o.j.; cashews
Snack
1/2 banana with pb

Menu 090906

2009-09-06T21:00:00.000-07:00

Breakfast
scrambled eggs with butter and green onions, bacon, grapefruit
Lunch
another birthday pizza party with family: salad, 1 slice of pizza, fruit chunks (one dunked in the fondue)
Dinner
2 chicken and apple sausages, green apple, pb, 1 date

Menu 090905

2009-09-05T21:00:00.000-07:00

Breakfast
bacon, chicken apple sausage, 2 oranges, pb
Lunch
sardines in mustard sauce wrapped in turkey slices, nuts and berries in cream
Dinner
pan-fried salmon with thyme, broccoli in cream sauce
Dessert
banana with pb

Menu 090904

2009-09-04T21:00:00.000-07:00

Didn't get much sleep last night with a sick kid and a sick dog in the house.

Breakfast
Protein shake with banana and pb
Lunch
leftover coconut curry with shrimp and zucchini, 2 dates
Dinner
garlic parmesan chicken wings, banana with pb

"Calories in, calories out"

2009-09-04T13:47:00.000-07:00

The hypothesis that if you just eat less calories than you burn seems to make sense on it's face, and seems to have been ingrained in us by the mainstream media and the health experts they rely on. I mean it's basic physics, if you take in more energy than you burn you will gain weight and vice versa, right? But it's not as simple as that. Our bodies are much more complex, not simply a static engine that consumes fuel at a constant rate. Calorie restriction has been upheld as the simplest way to lose weight, when in fact it causes you to want to move less, resulting in a net loss of zero. Fat storage has been shown to be hormonally driven, one of the most active components being insulin. Insulin is a storage signaling hormone whose job it is to carry nutrients including fat through the cell wall into the cell itself. Anyone concerned with improving body composition, and losing bodyfat especially, would do well to control the release of insulin. Healthy fat cells should release fat to be burned for energy, but with elevated insulin, this is impossible, so the fat stays in the cell.
Controlling insulin release
Ask your grandmother or great grandmother how to lose weight and you know what you're going to hear: stay away from the sugary foods. It was common knowledge for eons, but with all the differing opinions and new "studies" coming out all the time about the role of fat in our diet, it somehow became lost in all the confusion. Let's get back to basics again. Sugar = elevated insulin. Elevated insulin + excess calories = fat storage. Sugar can come in obvious forms such as table sugar, high fructose corn syrup, etc. But it can also come in not so obvious forms such as starchy foods like potatos, grains, cereals, all of which get converted to sugar in the body at much higher rates than fresh fruits and vegetables. Somehow we've gotten away from eating fruits and vegetables in favor of the convenience of packaged foods. Packaged foods for snack, side dishes from a package at dinner, etc. Eat less sugary foods and insulin levels will remain within a normal range, allowing your body to tap into those stores of energy locked away in your fat cells. Pretty simple, but easier said than done.
Bottom line
To avoid elevated levels of blood sugar and consequently insulin:

replace grains and packaged, processed foods in your diet with fresh fruits and vegetables
eat plenty of animal protein and natural fats, i.e. olive oil, nuts, seeds, avocado... this will keep you satiated for longer periods of time
restrict sugary treats to once a week, or even better, special occasions

Blazing hot day

2009-09-03T21:00:00.000-07:00

Breakfast
brats and scrambled eggs with cheese, banana with pb
No Lunch, unless you count the vitamin water I picked up on the way back from work
Dinner
Paleo sloppy Joes over a bed of lettuce and tomato

Exercise- drag concrete hose and pump concrete in 2 giant koi ponds for 4 1/2 hours in 100+ degree weather = misery.

Paleo sloppy joes

2009-09-03T18:24:00.000-07:00

From PaleoFood.com

Sloppy Joes
------------

Sauté until tender:
2 tbs. olive oil
1 medium onion, chopped
1 medium green pepper, chopped
2 cloves garlic, minced

Add to the pan:
1 lb. ground beef, crumbled

Continue cooking and stirring until the beef starts to brown.  Then stir
in:
2 cups of your favorite tomato sauce
1 Tbs. chili powder
1/2 tsp. cumin powder

Post challenge eats

2009-09-02T21:00:00.000-07:00

Breakfast
protein shake with banana and peanut butter
Lunch
tri-tip, cashews, a plum and a date
Dinner
coconut milk curry sauce with zucchini, shrimp and leftover fish

Primal challenge day 30

2009-09-01T18:10:00.000-07:00

30 day weigh in:
Weight- 188.8 lbs (-7.4 lbs from day 1)
Bodyfat- 8.8% (-2% from day 1)
Waist at navel- 35 1/4" (-1 3/4" from day 1)
Waist above hip bones- 34" (-1.5" from day 1)

Breakfast
eggs and bacon with cheese, mixed berries in cream
Lunch
2 chicken and apple sausages, garlicky summer squash fritters, banana with pb and almond butter, 1 small orange
Dinner
fish with garlic and sesame seeds, zucchini with carmelized onions topped with parmesan, salad with cherry tomatos, cucumber and vinaigrette dressing, 1 date

WOD TUESDAY 090109 From Crossfit.com
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

I did 90 lb thrusters as there was no 95 lb barbell there and I didn't want to drag an Olympic bar over to the rower area. Time- 18:42

Primal challenge day 29

2009-08-31T21:00:00.000-07:00

Well, the 30 day challenge is coming to an end. I don't know what to think about that because I'd like to continue eating this way, but I know without the commitment of the challenge I will be tempted much more easily. I plan to keep sweets and grains out of my diet till my birthday anyway (Sep. 18.) After that it will just be the occasional cheat when I have a big craving or in situations where there is a host(ess) serving the food.

Breakfast
eggs, bacon; strawberries, raspberries, blackberries and banana in cream with almonds and pecans
Lunch
proein shake with banana and bp
Snack
handful of cashews, 2 string cheese and an orange
Dinner
tri-tip roast with summer squash fritters from This Primal Life

Primal challenge day 28

2009-08-30T21:00:00.000-07:00

Breakfast
eggs scrambled in bacon grease with green onions, cherry tomatos, and a bit of cheese ; banana with pb
Lunch
buffalo dogs with dijon mustard, salad with pecans, oranges, raisins, and balsamic vinaigrette
Snack
pecans, 2 dates
Dinner
tuna, mayo and perrecinis wrapped in lettuce
Snack
banana with pb

Primal challenge day 27

2009-08-29T21:00:00.000-07:00

Breakfast
eggs, bacon, apple with pb

WOD SATURDAY 090829

I hit up the free Saturday wod at Crossfit San Diego . It was:

5 RFT of:
15 wallball situps on an abmat with 20 lb ball
15 box jumps (20" box)
15 clapping push ups
15 kettlebell swings at 1.5 pood
15 knees to elbows

It was a team workout, we rotated through the stations and we couldn't start the next round till the last member was done with the current round. Our team was 6 people and our time was around 43 minutes. Pretty brutal wod.

Primal challenge day 26

2009-08-28T21:00:00.000-07:00

Breakfast
scrambled eggs with green onions, buffalo dog, and shredded cheese
Snack
almonds, cashews, 2 dates
Lunch
salmon, apple with almond butter
Dinner
Italian sausage with carmelized onions. Celery with pb

WOD FRIDAY 090828

Overhead squat 3-3-3-3-3

135
155
185x1
155
155

Primal challenge day 25

2009-08-27T21:00:00.000-07:00

Breakfast
eggs, bacon, strawberries, blueberries, 1/2 a banana in cream; 1/2 a banana with almond butter
Lunch
protein shake with pb
Dinner
dinner was over at families house: pizza, breadsticks, salad and birthday cake. I just stuck with the salad with some raspberry vinaigrette dressing.

Primal Challenge day 24

2009-08-26T21:00:00.000-07:00

Breakfast
Eggs and buffalo dog with cheese, banana with pb
Lunch
Chicken and apple sausages, celery with pb, strawberries with cream
Dinner
chicken and apple sausages, baked zucchini with olive oil and s&p, plums

WOD WEDNESDAY 090826

Bodyweight squats max reps: 26 @ 190 lbs

5 rounds for time:
5 manmakers with a clean and press/jerk at the top
5 L pullups

11:42

Primal challenge day 23

2009-08-25T21:00:00.000-07:00

Breakfast
pina colada protein shake- water, splash of orange juice, strawberries, 1/2 banana, coconut oil, vanilla protein powder
Snack
Lara bar, handful of cashews
Dinner
salmon with lemon butter, salt and pepper; salad with tomatoes, toasted pine nuts and avocado; 1/2 a yam with butter

WOD TUESDAY 090825

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

8 rounds

Primal challenge day 22

2009-08-24T21:00:00.000-07:00

Weigh in:
Weight is holding steady at 189
Bodyfat holding at 10%
Waist at naval 35 1/2 (-1/4" from last week, -1 1/2" from day 1)

Breakfast
eggs, bacon, strawberries and banana in cream
Snack
shrimp, fruit, a date, almond butter
Lunch
2 buffalo dogs, salad, 1/2 an apple with pb
Snack
Lara bar, almonds
Dinner
2 hamburger patties on a bed of lettuce, onion, tomato, peppercinis mayo and catsup. salad. pb and a date
Snack
banana with pb

Primal challenge day 21

2009-08-23T21:00:00.000-07:00

Breakfast
fried eggs with a sprinkle of cheese, breakfast sausage, strawberries and banana in cream
Lunch
bacon and tomato sandwiched between lettuce with mayo, avocado, chicken and apple sausage
Dinner
shrimp and fruit salad (grapes, strawberries, banana, splash of O.J.) pb with coconut oil
Snack
chicken and apple sausage, salad, almonds

Since starting the primal challenge I've been sleeping much better. I wake up less, partly because I haven't had to get up and pee in the middle of the night. I've had to pee less overall, too. I think it has to do with insulin sensitivity.

Primal challenge day 20

2009-08-22T21:00:00.000-07:00

Breakfast
protein shake with pb and 1/2 banana
Lunch
meatballs, zucchini with butter and parmesan
Dinner
chicken and apple sausages, salad, strawberries with cream

I had meatballs with pasta sauce last night and today for lunch I added a few without the sauce. I thought I noticed a bread flavor so I checked the label and sure enough there was breadcrumbs in the ingredients. 7 g carbs per serving and I had 2 servings. Argh! The package says meatballs not meat and bread balls.I guess I won't be buying those any more. No wonder I had carb cravings last night and my stomach didn't feel too good this morning. Oh well.

Primal challenge day 19

2009-08-21T21:00:00.000-07:00

Breakfast
Protein shake with banana and pb
Snack
Lara bar, almonds
Lunch
Bratwurst, apple with pb
Dinner
Meatballs, zucchini with parmesan and butter, frozen grapes
Snack
pb and coconut oil

Primal challenge day 18

2009-08-20T21:00:00.000-07:00

Breakfast
Protein shake with pb and banana
Lunch
Leftover fried fish and broccoli. Almonds, pumpkin seeds
Snack- lunch was late so I wasn't really hungry for a full on dinner
banana with pb

WOD THURSDAY 090820

"Karen"
150 wall ball shots

10:05

Primal challenge day 17

2009-08-19T21:00:00.000-07:00

Breakfast
Sausage, scrambled eggs with tomato and chipotle salsa, strawberries and 1/2 a banana in cream
Lunch
leftover hamburger, bacon and beans. banana with pb
Dinner
brats with onions, sourkraut, bean sprouts. salad with tomato, toasted pine nuts, olives and organic ranch dressing.
Snack
spoonful of pb

WOD WEDNESDAY 090819

5 rft:
row 500m
15 GHD situps

16:43

Primal challenge day 16

2009-08-18T21:00:00.000-07:00

Weigh in at halfway point: 189 (-7 lbs from day1)
Bodyfat %: 10% (-0.8% from day1)
Waist at naval: 35 3/4" (-1 1/4" from day 1)

Breakfast
Protein shake with banana and almond butter (too much peanut butter lately)
Lunch
Italian sausage and sourkraut. 1/2 an avocado, peanuts and cashews
Snack
Lara bar
Dinner
Fried fish, broccoli with garlic butter, and a couple frozen grapes

Primal challenge day 15

2009-08-17T21:00:00.000-07:00

Breakfast
Bacon and cheddar frittata, banana with pb
Lunch
Smoked turkey sausage, fried up with onions and leftover yam fries in coconut oil. Apple with pb.
Snack
cashews
Dinner
ground beef with bacon, celery and bake beans, frozen grapes

WOD THURSDAY 090817

"Ryan"
5 rounds for time of:
7 muscle ups
21 burpees

20:06

Primal challenge day 14

2009-08-16T21:00:00.000-07:00

Breakfast
Protein shake with pb and banana
Lunch
Tuna with mayo and tartar sauce, apple and pb
Dinner- at family's house
Salad, lasagna (except for the noodles), baked ziti (except for the noodles), couple shrimp
Snack
banana with pb

Primal challenge day 13

2009-08-15T21:00:00.000-07:00

Breakfast
Crispy fried cheese on eggs, bacon. Strawberries with blueberries and 1/2 a banana in cream
Lunch
Leftover chicken, zucchini and broccoli. Grapes.
Snack
a handful of peanuts
Dinner
Fish with garlic basil mayo, baked yam fries, frozen grapes.
Snack
spoonful of pb

Activity

2 hour hike from the house to and up Cowles Mtn and down and back. 25 minutes to get to the trailhead, which I thought would only take about 10, just under an hour to hike the mountain, then 25 minutes walk back home.

Primal challenge day 12

2009-08-14T21:00:00.000-07:00

Breakfast
My lazy man's breakfast- protein shake with whole milk, peanut butter and banana.
Lunch
Huge salad with Romaine lettuce, tomato, chicken, pine nuts and balsamic vinaigrette dressing.
Sardines in tomato sauce and a handful of almonds.
Dinner
Eggs with hot sauce, catsup and mustard, bacon, banana with peanut butter.

Primal challenge day 11

2009-08-13T21:00:00.000-07:00

Breakfast
Fried eggs with a couple grates of cheese, catsup, mustard and hot sauce. Smoked turkey sausage. A bowl of blueberries with banana, chopped almonds and cream.
Lunch
leftover chicken cordon bleu, baked zucchini
Dinner
marinated chicken, broccoli with butter and garlic and a sprinkling of shredded parmesan. Tomato drizzled with evoo and balsamic vinegar, a few olives.
Snack
banana with peanut butter

WOD THURSDAY 090813

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

12 rounds + 12 pullups with chest to bar

Primal challenge day 10

2009-08-12T21:00:00.000-07:00

Breakfast
Protein shake with whole milk, pb, and banana
Lunch
Leftover crab cakes, apple, almonds
Dinner
Chicken cordon bleu, squash gratin, couple grapes

WOD WEDNESDAY 090812

Strength
Deadlift 5x3
315
365
365
365
365
I guess those db swings the other day took more out of me than I realized. I felt pretty weak on these. Whatever.

Metcon
5 rounds for time of:
3 hang power cleans
6 push press/ push jerks
9 back squats
135 lbs
8:59

Primal Challenge day 9

2009-08-11T21:00:00.000-07:00

Breakfast
3 eggs, 5 strips of bacon
Lunch
1 bratwurst, 1 apple with peanut butter
Dinner
MDA's crab cakes, zucchini and grapes

I think if I had to choose one food to eat and couldn't eat anything else it would be natural, organic peanut butter. It's so good by itself, but also goes well with so many foods.

Primal challenge day 8

2009-08-10T21:00:00.000-07:00

Progress after 1 week

Waist at naval- 36" (-1")

Weight- 188 lbs (-8.2 lbs) evening weight 191.6 (-4.6lbs)

Bodyfat%- 15.5 in the a.m. (+2%) 11.8 in the p.m. (+1%)

My measurements are taken in the morning when I'm fasted, which is apparently beneficial to all the measurements except bodyfat. My Tanita scale reads higher when I'm fasted possibly because of hydration in my muscle cells, as it is an elecrical impulse derived reading.

I took another look at the Tanita scale in the evening and the numbers were different. So I guess my everage weight loss would be 6.4 lbs to date, and average body % change is +1.5. So far I look and feel better, I just hope the bodyfat % doesn't keep going up.

Breakfast

Protein shake with almond butter, whole milk and a banana

Lunch

Celery and peanut butter, 1/2 lb cheeseburger minus the bun, with mayo, catsup, peppercinis, lettuce and tomato.
Dinner
Bratwurst with onions and peppers cooked in olive oil, grapes

WOD Monday 090810

Strength
Bench press 5x5
225x5
235x5
245x4
225x5
225x5

Metcon
4 rounds for time of:
21 dumbbell swings at 70 lbs
21 knees to elbows
14:29

Primal challenge day 7

2009-08-09T21:00:00.000-07:00

Breakfast
Scrambled eggs with bacon, colby jack cheese and tomato
Lunch
Rubio's grilled steak and grilled chicken tacos without the tortillas
Snack
Handful of walnuts
Dinner
Leftover zucchini spaghetti, ham with swiss cheese

I read a blog post the other day talking about "carb belly" the bloating that occurs from eating excess carbs. I can definitely identify with that 7 days into my challenge. I will measure tomorrow and weigh myself but my stomach feels smaller than before I started. The reason I started this challenge is because I was eating well during the week, then eating whatever junk I wanted on the weekend. The problem was that eventually the weekend eating would creep into the week and I just ate junk all the time. I needed to break this cycle.

Primal challenge day 6

2009-08-08T21:00:00.000-07:00

Breakfast
3 eggs with catsup and mustard
Lunch
smoked mussels, an apple with peanut butter and a handful of cashews
Dinner
Pizza party for son's birthday. I ordered some cajun wings because they looked like meat with skin, but they turned out to be breaded wings. I had 4 and tried to pick as much of the breading off as I could. I skipped the pizza and cake.
Snack
Banana with peanut butter

Primal challenge day 5

2009-08-07T21:00:00.000-07:00

Breakfast
Protein shake with whole milk, peanut butter, and a banana
Lunch
Kielbasa with broccoli, pumpkin seeds
Dinner
Zucchini fried in olive oil and smothered in spaghetti sauce and ground beef
Snack
pumpkin seeds, banana with peanut butter

I got pretty hungry today about 4 hours after breakfast, but it passed after about a half hour. I hadn't brought any lunch to work with me as I thought I'd be home around lunchtime. Again after dinner I got that familiar urge to eat even though I wasn't particularly hungry. So far so good other than that, energy level was fine.

Primal challenge Day 4

2009-08-06T21:00:00.000-07:00

Breakfast
Protein shake with full fat milk, banana and almond butter
Lunch
Cornish game hen, baked apples, yams and a small handful of cashews
Dinner
Leftover scallops and bacon with green beans and pine nuts
Pumpkin seeds
Snack
handful of peanuts

WOD Thursday 090806

5 rounds for max reps of:
185 lb front squat
pullups

14, 24
9, 23
7, 15
9, 16
8,16
Total 47, 94
I went to a new gym and the pullup bars were smooth as silk, no tape or knurling to help with grip. I liked the extra challenge and resulting grip work.

Primal challenge- Day 3

2009-08-05T21:00:00.000-07:00

Breakfast
Protein shake with banana, peanut butter, and milk.
Black decaf coffee
Lunch
Cottage cheese, a tomato w/ salt and pepper, and almond butter on an apple.
Dinner
Kielbasa with broccoli and basil garlic butter

Felt really good today, no hunger problems at all, good energy. I had breakfast about 7:00 and wasn't really hungry for lunch till about 2:45 or so. So far the family's sweets laying around the house aren't tempting me.

WOD Wednesday 0908053 rounds for time of:
12 one arm DB snatch left
12 one arm DB snatch right
15 burpees
55 lb dumbbell
8:23
I got interrupted at the end of round 1 by a call for work, which lasted about a minute and a half (the call not the work.) The plan was to do 5 rounds, but I had to leave early to get to the job.

Primal challenge day 2

2009-08-04T21:00:00.000-07:00

Breakfast
Protein shake with milk and almond butter
Lunch
Roast beef, onions and lima beans with pine nuts and bacon
Dinner
Scallops with bacon and green beans
Almond butter
Snack
almond butter

I didn't exercise today, I woke up with a bit of a headache. I don't know if it's from straining at the handstand pushups yesterday or just sugar withdrawal but I figure I'll just wait and hit it tomorrow.

30 day primal challenge Day 1

2009-08-03T19:45:00.000-07:00

32 years old
height- 5'10"
Chest- 44"
Waist at navel- 37"
Waist just above hip bones- 35.5"
Weight- 196.2 lbs
Bodyfat % - 13.5 in A.M., 10.8 in P.M. (that's the way of the Tanita scale)

Most days (except the days I forget) I take 3 g of fish oil, 4,000 i.u.'s of vitamin D3 and a multivitamin, so I won't take the time to write it in every day.

Breakfast
Scrambled eggs with ham
blueberries with almonds and a banana
Lunch
Ham, cheese, apple and almond butter
Dinner
Cornish game hen, baked apples and sweet potato chips

No problems with cravings or hunger today, in fact I wasn't hungry when I ate lunch. I ate because I was going to work out and it was a couple of hours till dinner. One day down, 29 to go :)

WOD 090803 "J.T."

21-15-9 reps for time of:
Handstand pushups
Ring dips
Pushups

14:52

30 Day Primal Challenge

2009-07-30T21:00:00.000-07:00

Starting Monday 090803, I will be undertaking a 30 day no-cheat primal challenge. This coincides with the start of Mark Sisson's Primal Health Challenge and I may jump on board with that depending on the details announced on that date. My goal is to eat meat, veggies, fruit, nuts and nut butters, seeds, no grains or sugars (I won't go super strict with this and cut out ketchup or BBQ sauce, but I won't go overboard either), and minimal processed foods.

I've gotten tired of having no self control when it comes to sweets and junk foods. I know the way I should be eating for optimal health and performance, and eat most meals within these parameters. However it's after/between meals I have been sabotaging my efforts with sugary processed foods.

I will post some pre challenge stats, possibly a before picture on Sunday or Monday. September 1 will be 30 days, and I will do a post with some post challenge stats, possibly a picture.

WOD 090729

2009-07-29T21:00:00.000-07:00

"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

19 rounds with chest to bar pullups

Tuesday 090728

2009-07-28T21:00:00.000-07:00

Dutch's July Challenge: take your bodyweight from ground to overhead. Reps are determined by making the weight lifted equal to 3000 lbs. For me at 195 lbs this came out to 16 reps (3000/195.)

16 clean and jerks for time at 195 lbs:

Time 7:30

Then hit main page-
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.
7 minutes (28 C&J)

WOD Monday 090727

2009-07-27T21:00:00.000-07:00

Hill sprint work 30 seconds on, 30 seconds off (walking.)
Took 9 intervals to reach the top (0.82 miles, 328ft climb in elevation), then I went ahead and finished my 5k loop at an easy pace.

WOD Saturday 090725

2009-07-25T21:00:00.000-07:00

Crossfit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Bs 375 PR
SP 185 PR
DL 440 PR

CFT 1,000 !

Death By Tabata

Perform:
Tabata Deadlift and Burpee
Professional- 275 lbs
Collegiate/Amateur - 185 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

I went with the ameteur weight after the total so 185 lbs for the deadlift.

Deadlift: 12-10-7-6-5-6-5-5 56
Burpee: 8-7-7-7-6-4-5-6 50

106 total reps

WOD Thursday 090723

2009-07-23T21:00:00.000-07:00

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

15:29

Killer on the grip- I'm lovin' it.

WOD Wednesday 090722

2009-07-22T21:00:00.000-07:00

Run 5k

30:13 in the hills around Mission Trails.

WOD 090720

2009-07-20T21:00:00.000-07:00

Hang power snatch 2-2-2-1-1-1

95x2
135x2
155x2
165x1
175x1
185xF

200 dumbbell swings for time @ 55 lbs

14:35