1.4.17 WOD

Strength:

Not for Time:

10 Single Leg RDL with KB

10 Pistols

 

WOD:

3 Rounds of Max Reps in 4 Minutes:

10 Sumo Deadlift High Pull

10 GHD Sit-ups

Rest 4 minutes between each set

Then, 50 calories on the Assalt Bike for time.

Paleo Potluck

Tomorrow my box is hosting a small New Year’s potluck in order to help jumpstart everyone on eating healthy, while giving new ideas and recipes a try. The goal is to make each dish “Paleo-ish,” because some of us (read: me) don’t really enjoy the idea of living without dairy (mostly cheese) and would have a next-to-impossible time of sticking to the Paleo diet.

I’m still trying to decide what I want to make. Maybe the soba noodles that I posted earlier?

I have the hardest time finding it in myself to meal prep. This really just stems from a place of not being able to each the same things multiple times a week for lunch (which in itself is ironic, because I eat the same thing for breakfast every week…but it just tastes so good!). So while I may not like changing it up for breakfast, I love a little variety in my lunches.  I finally ordered my first batch of meal-prep containers to help combat this and start 2017 with a fresh perspective on what it means to meal prep.

Do any of you have suggestions of preps that only make 1-2 servings each, but include a lot of the same ingredients? Let me know below!

I woke up today still sore from my Monday workouts (and probably yesterday’s workout), but I’m feeling good. I’ve decided to take a progress picture every week (because I know myself and know that taking one everyday will not happen). I think what I am most looking forward to is seeing how my body changes and how my view of my body starts to change.

Alright, food for today (breakfast, lunch and snacks):

1c Special K Cereal (164cal, 2F, 34C, 3P) with 1/2 c of Fairlife Chocolate Milk (70cal, 2F, 7C, 7P)

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

1 Banana (105cal, 0F, 27C, 1P)

2.5 oz beef jerky (180cal, 3F, 13C, 30P)

1c Roasted Root Vegetables (89cal, 2F, 21C, 2P)

1 Pork Cutlet (275cal, 10F, 8C, 19P)

Overall, that will put me at 1023cal, 21F, 127C, and 76P and leaving me 677cal, 19F, 43C, and 54P for dinner tonight.

Oh my soreness.

I knew as soon as I rolled over this morning that I had taken too big of a break from working out over the last week. But, hey, I was home for the holidays and more focused on family than the gym, so I think I can let it slide.

The workout yesterday left me feeling good. It’s not too often that I do 2 in one day, but I just felt this urge to go back last night.

A little soreness is never a bad thing, it reminds me of what I’m working towards.

My food for the day (breakfast, lunch and snacks) looks a little like this:

1c Special K Cereal (164cal, 2F, 34C, 3P) with 1/2 c of Fairlife Chocolate Milk (70cal, 2F, 7C, 7P)

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

1 Banana (105cal, 0F, 27C, 1P)

3.25 oz beef jerky (260cal, 3F, 15C, 39P)

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

This leaves me at 1084cal, 19F, 135C, and 94P with a deficit of 616-716cal, 26.5F, 63C, and 10P which will make up my dinner.

I’ve always felt like tracking my food would be the hardest thing, but it takes about zero effort if you pack your lunch and have it all laid out in front of you.

 

Update:

My dinner tonight consisted of:

1c Roasted Root Vegetables (89cal, 2F, 21C, 2P)

2 Pork Cutlets (550cal, 20F, 16C, 38P)

Which leaves me at around 1,723cal, 41F, 172C, 134P.

 

Please keep in mind, I’m not saying I eat healthy. I’m not saying this will work for you. But it works for me (for now). 🙂

1.3.17 WOD

Strength:

Bench Press 8,8,8,8 (20k)

Bent Over Row 8,8,8,8 (15k)

10 Leg Raises

 

For Time:

5 Snatches – 15k

15 Burpees Over Bar

5 Snatches – 15k

12 Burpees Over Bar

5 Snatches – 15k

9 Burpees Over Bar

(5:04)

Chicken, Soba, and Broccoli Rabe Dinner

I came across this dish a few nights ago and it looks SO GOOD. I’m all for having a little extra protein in my after-workout meals (and that doesn’t include protein powder). This dish just sounds like a little extra savory punch to round out a day.

Soba and broccoli rabe
  • 6 ounces soba noodles
  • 1 pound broccoli rabe
  • 1 pound chicken tenders
  • 2 tablespoons extra-virgin olive oil
  • Salt
Peanut sauce
  • ½ cup creamy peanut butter
  • ¼ cup reduced-sodium soy sauce
  • 3 tablespoons rice vinegar
  • 3 tablespoons water
  • 2 tablespoons honey
  • 1 teaspoon grated fresh ginger
  • 2 cloves minced garlic
  • 1 teaspoon red pepper flakes, plus more for sprinkling
Garnishes
  • Small handful chopped fresh cilantro
  • 1 small lime wedge
  • ½ teaspoon sesame seeds

1.2.17 Workout

Strength Warm-Up:

Work up to a heavy box squat

5-5-5-3-3-3 (15k-25k-30k-35k-40k-45k)

 

WOD:

EMOM (Every Minute on the Minute)

M1: 50 Double Unders (scaled to single unders)

M2: 10 Calorie Row (scaled to 8 calories)

M3: Full-Minute Plank Hold

M4: 10 Romanian Deadlifts @ 55k (scaled to 35k)

 

Weightlifting:

3 Squat Snatches – 1 set for 4 rounds

2 Power Cleans & 2 Clean Jerks – 2 sets for 3 rounds

4 Snatch Pulls – 3 rounds

WOD It Out

I know what you’re thinking. EVERYONE starts out the new year with these crazy fitness and health ideas, boasting about how ‘this year’ is ‘their year’ and nothing will stop them.

This isn’t like that.

Okay, it’s kind of like that.

I started CrossFit back in July and while I’ve stuck with it for almost 6 months now (surprisingly), I haven’t fully committed myself to this new lifestyle. This is me recommitting to myself and my health.

I want to make it to the CrossFit Open in 2018. I want to be able to run a mile without stopping. I have goals set and nothing will stop me from getting there (except pizza, and wine, and a boyfriend who doesn’t quite understand…).

This is me trying to be the best version of myself. This is me holding myself accountable and pushing myself a little more each day.

There is no crazy diet plan (because I probably wouldn’t stick to it). There is no intense workout schedule (because if I’m not enjoying it, I’m not doing it). There’s nothing wrong with doing it your own way and failing a few times, that’s how you figure out what works for you.

Here’s to day 1. 126 pounds. 25% body fat percentage. Let’s go.