1.19.17

Endurance day!

1600 Meter run for time

Rest 5 minutes

21-15-9

Calories on Rower

Calories on Bike

“Ring of Fire”

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Zesty Shrimp and Avocado Salad

I found this absolutely AMAZING recipe over at SkinnyTaste and after trying it, I went ahead and used another 4 of her recipes to meal prepped my lunches this week AND prepare for some tasty dinner.

I loved the small kick of jalepeno that is present, as well as the freshness that is added with the red onion. If you’re looking for a filling, protein-rich salad, THIS IS IT!

ZESTY LIME SHRIMP AND AVOCADO SALAD

INGREDIENTS:

  • 1/4 cup chopped red onion
  • 2 limes, juice of
  • 1 tsp olive oil
  • 1/4 tsp kosher salt, black pepper to taste
  • 1 lb jumbo cooked, peeled shrimp, chopped*
  • 1 medium tomato, diced
  • 1 medium hass avocado, diced (about 5 oz)
  • 1 jalapeno, seeds removed, diced fine
  • 1 tbsp chopped cilantro

DIRECTIONS:

  1. In a small bowl combine red onion, lime juice, olive oil, salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.
  2. In a large bowl combine chopped shrimp, avocado, tomato, jalapeño.
  3. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.

NUTRITION INFORMATION

Yield: 4 servings, Serving Size: 1 cup

  • Amount Per Serving:
  • Calories: 197
  • Total Fat: 8g
  • Saturated Fat: g
  • Cholesterol: 221mg
  • Sodium: 330mg
  • Carbohydrates: 7g
  • Fiber: 3g
  • Sugar: 0g
  • Protein: 25g

1.17.17 WOD

Strength:

Bench Press 5,5,5,3,3,3

Bent-Over Barbell Row (6,6,6,6,6,6)

 

METCON

8 Minute AMRAP

8 Shoulder-to-Overhead

4 Bar Muscle-Ups

Rest 2 minutes, then:

4 Minute AMRAP

Bar Facing Burpees

1.16.17 WOD

Strength:

Take 20 minutes to find your 1 rep max for Box Squat

 

For Time:

50 Calorie Row

40 American Kettlebell Swings (8k)

30 Box Jumps (24in)

20 Snatches (15k)

10 Inverted Burpees

Feed me. No, really. I’m hungry.

Yesterday, I took my first shot at meal-prepping. And while the food turned out great (yay!), I realized that I didn’t really pay too much attention to just how MUCH I was making. So my best friend also got meal prepped for a few days, because that is how much I had…..

My macro goals have changed slightly and I readjusted them to target more fat loss, while still supplying me with enough nutrients to make it through the day and build muscle. My mornings are aimed to be a little on the lighter-carb side of things and I’m focusing on getting my carbs in before bed (dinner).

Food for the day (breakfast, snacks, and lunch):

2 eggs and 2 pieces of Canadian Bacon (240cal, 15F, 1C, 16P)

2.5 oz beef jerky (200cal, 3F, 13C, 30P)

5.3 oz Tillamook Vanilla Greek Yogurt (140cal, 2F, 17C, 14P)

5oz Balsalmic Chicken (200cal, 3F, 5C, 40P)

1c Shrimp and Avocado Salad (200cal, 8F, 7C, 25P)

This leaves me at 980cal, 31F, 43C, and a whopping 125P. That leaves me with about 600cal, 5F, 80C, and 10P for dinner.

 

So, I slack.

It’s something that has been with me since I was a kid. I have all this motivation to do something and, inevitably, I fall short. And put it off. And off. And off.

Kind of like what has happened the past 7 days with my posts.

Last week my gym officially started our de-fat challenge and while I’ve been super excited to take part, I got a little bummed. Even though I knew i hadn’t really gained much muscle or lot much weight, I wasn’t prepared to get my body fat % taken and have none of my measurements move. At all.

I’m not letting it get in my way. I will do this.

Here’s to me putting myself to be 100% committed. Again. 🙂 Progress pictures are below.

 

Day 14.

Today was the day I realized I could do it. I woke up, stepped on the scale, and was so excited I had to take a picture.20170116_064818

It has been a few months since I’ve stepped on the scale and saw under 124.

1.9.17 WOD

Strength:

Take 20 minutes to find 3 rep max for Box Squat

Sets of 5,5,5,3,3,3

 

Workout:

30 Minute AMRAP, alternating every 45 seconds with a partner

100 Calorie Row

100 Thrusters

Monday Blues

Hello from a few days gone. This weekend was full of things to do, so I wasn’t able to post at all. I have an archery javelina tag this season, so we were out trying to fill our tags on Saturday. Which, unfortunately, did not happen. Hunting is a lot like CrossFit, you never know how someone is going to react when you mention that it is something that you do. I’ve gotten to the point that I really don’t care, and that I know that I am an ethical and legal hunter; there’s nothing wrong with this. It also helps that my best friend is vegetarian and will ask me how my hunts go, so if she can be supportive there’s no reason for anyone not to.

 

I’ve been pretty proud of myself the past week, weighing in at just below 125 each morning which is something that I haven’t been able to consistently do for a while. My next progress picture will be up tomorrow and even though I know not much is going to be different, I’m still looking forward to it.

Onto food for the day:

1 egg white breakfast sandwich (2 eggwhites (34cal, 0F, OC, 4P), 1 whole wheat english muffin (120cal, 1F, 22C, 5P), 2 pieces of canadian bacon (40cal, 1F, 0C, 7P), and 1 slice swiss cheese (55cal, 5F, 0C, 4P) )

5.3 oz Tillamook Vanilla Greek Yogurt(140cal, 2F, 17C, 14P)

2.5 oz beef jerky (160cal, 2F, 10C, 24P)

1 c raspberries (65cal, 1F, 15C, 2P)

1 balance chocolate mint cookie crunch bar (200cal, 7F, 23C, 14P)

1 serving homemade lasagna (200cal, 6F, 19C, 9P)

All that will leave me at 1014cal, 26F, 110C and 88P which means I have 690cal, 14F, 50C and 42P for dinner tonight.

Turn Down for WOD

Happy Thursday! This week has been pretty challenging for me overall, which is surprising to me because I haven’t been doing anything too too different (aside from taking 12 days off). I have this odd appreciation for my box and the people who I have come to know. They’ve become somewhat of a safety net and safe place where I know I’m accepted. Where I know I’m not judged.

How are your CrossFit boxes? Do they feel like a big extended family? Because mine sure does. When I walk in it’s a bunch of waves and smiles and head nods from each direction. In the middle of the workout there’s a familiar “Go Tucker!” when I start slowing down. So many people see and think of CrossFit as a bunch of over-muscular dudes who lift weights and talk about it all the time, but they miss the most important part: it’s a place people go to feel accepted.

Since starting CrossFit 5 months ago I have found this new confidence within myself. What first started out as nervousness and embarrassment from barely being able to lift the bar or knowing what the hell was going on, has turned into seeing a muscle up or a pistol squat and thinking “I bet I could do that!” Even if it means falling on my ass, because I can’t actually do that. It’s become a camaraderie of people who want to see each other succeed.

 

Food for the day (again, breakfast, lunch and snacks):

5.3 oz Tillamook Vanilla Greek Yogurt(140cal, 2F, 17C, 14P)

2.5 oz beef jerky (160cal, 2F, 10C, 24P)

10 oz Naked Juice – Green Machine (170cal, 0F, 42C, 2P)

1 sandwich with deli chicken (90cal, 1.5F, 0C, 20P) and cheddar cheese (55cal, 5F, 0C, 4P) on multi-grain bread (200cal, 3F, 35C, 6P)

1 thinkThin Chocolate Fudge Bar (230cal, 8F, 24C, 20P)

Which puts me at 1,045cal, 22F, 128C, and 90P and leaves me for dinner 655cal, 18F, 42C and 40P).

 

My box is hosting a Paleo Potluck tonight and I couldn’t be more excited to be able to talk and hangout with the people that I see every night for an hour and a half.

It’s more than a fad, it’s a family.