Archive for the paleo Category

Home WoD

Posted in paleo, push-ups on August 31, 2013 by coughingsparks

Today’s WoD was:

3-minute AMRAP
-push-ups
-squats
3-minute rest
2-minute AMRAP
-push-ups
-squats
2-minute rest
1-minute AMRAP
-push-ups
-squats

I got for push-ups 23-19-12 for a total of 54; for squats 82-60-33 for a total of 175, for a grand total of 229. Eh. The push-ups didn’t go very well, maybe because I didn’t warm up adequately. I don’t know. It was hard. I had some missed reps.

Food

0800
-tomatoes
-4 eggs
-coffee/stevia/coconut milk

Outdoor WoD

Posted in burpees, knees-to-elbows, paleo on August 30, 2013 by coughingsparks

I couldn’t make it to CFP today, and Open Gym was cancelled, which I would have been able to go to, so I went to the park and made up my own WoD, 5 RFT:

-10 TTB
-10 burpees
-30 lunges

I finished in 17:15, but I need to say that the TTB was on a hot, fat, smooth, rolling bar, not at all like doing them normally. It was about 87 degrees out and sunny, so I was boiling at the end. And covered in grass.

What I ate today:

0800
-2 tomatoes
-4 eggs
-coffee/stevia/coconut milk
-1 peach

1215
-1 scoop protein

1430
-1 jicama
-3 mushroom sausages from wegmans
-cashews
-coffee/stevia/coconut milk

1815
-shrimp/pesto
-zucchini and tomato salad

2230
-dates
-cashews

What I ate yesterday (de-railed by the State Fair)

0800
-2 tomatoes
-4 eggs
-pecans
-1 banana

1230
-1/2 barbecue chicken
-1/2 order french fries
-ice cream (again, I know! State Fair ice cream is about the best I can hope to have all year; the cream comes from cows milked at the fair, like, that day and it’s only once a year)

1800
-leftover salmon
-leftover cabbage
-leftover mushrooms
-1/2 canteloupe

2230
-cheese stick
-1/4 canteloupe

Cleans and More Cleans

Posted in cleans, paleo on August 27, 2013 by coughingsparks

Today was every 90 seconds:

-3 squat cleans, starting at 60% of 1RM and working up until you do it badly, or can’t do it

I started at 75 pounds and ended up at 110#, but not without issues: I rip off the ground, I don’t knit my upper back enough, I stripper it, I look down. I did get it a few times though with as good form as I get.

Finished with AMRAP 7 minutes of:

-2 cleans at heaviest weight for the complex
-100m spring (30 single unders)

I got 8 rounds even at 110#, one of the better scores of the day thus far.

Now I’m going to finish lunch and buy some new shoes online.

Food:

0745
-4 eggs
-2 tomatoes
-almonds
-coffee/stevia/whole milk (still need to shop)
-2 peaches

1230-1330 (I’m still working on lunch, it’s a bit of a process with a small child)
-lamb sausage
-1 jicama
-cashews
-1 banana
-coffee/stevia/coconut milk (went shopping)
-1 scoop protein

1800
-salmon
-roasted cauliflower
-sauteed mushrooms

2200
-dark chocolate (I snapped and wanted chocolate)
-5 dates

Back Squat/Gymnastics WoD

Posted in back squats, handstand, knees-to-elbows, paleo on August 27, 2013 by coughingsparks

Yesterday was supposed to be a straight-across set of 3×5 back squat at 80% of my 1RM. Incidentally, my 80% IS my 5RM, so it went like this:

-45×5
-115×5
-135×5
-155×5
-155×5
-155×5

OK. So. I did my 5RM three times in a row, and some days I can’t even hit it the one time. I like to maybe feel cautiously optimistic about gains, but I don’t really want to until we test again. Like maybe those two scoops each work day are actually making a difference? I don’t want to get my hopes up.

Finished with 21-15-9

-HSPU
-TTB

15-minute time cap

I finished in 13:29, with 10 HSPU with 2 ABMATS and the rest deficit push-ups on the parallettes, which, by the way, is really hard also. My 10 were broken up into 5-3-2, I think, within the three sets. I kipped them as well, but with pretty good form, I think. The TTB were Rx’d. It’s about as good as I can do on a WoD of this nature and I made my goal of not DNF’ing. Also, I usually do 3 ABMATs, so that’s good.

Food:

0730

-4 eggs
-2 tomatoes
-cashews
-peach
-coffee/stevia/whole milk (need to go shopping)

1030
-2 peaches
-almonds
-coffee/stevia/whole milk

1400
-protein scoop
-2 hardboiled eggs
-1/4 honeydew
-almonds

2030
-lamb sausage
-3 little cucumbers
-almonds

2200
-protein scoop

2330
-2 hardboiled eggs
-1/4 honeydew
-almonds

Sunday diet (for posterity)

Posted in paleo on August 27, 2013 by coughingsparks

0800

-4 eggs
-2 tomatoes
-cashews
-peach

1215
-tunafish/mayo
-3 cucumbers
-kale chips

1430
-1 scoop protein

1700
-2 hardboiled eggs
-kale chips
-cashews

1845
-1/2 giant butter-soaked hamburger at Moretti’s in Elmira (it was good, but, like, swimming in butter. I gave the other half to the rest of my in-laws who were also there)
-crappy bag salad with ranch dressing
-baked sweet potato

2230
-cheese stick
-pear

Hang squat clean/Push jerk

Posted in box jumps, cleans, double unders, jerk, paleo on August 24, 2013 by coughingsparks

Yesterday was:

-30 box jumps (24″/20″)
-15 hang squat cleans (155#/105#)
-60 lunges with overhead plate (45#/35#)
-30 box jumps
-15 hang squat cleans

20-minute time cap.

I did it Rx’d in 18:29. Not many people Rx’d it, so that was nice.

What I ate:

0745

-4 eggs
-2 tomatoes
-cashews
-coffee/stevia/coconut milk
-banana

1030
-cashews
-plum
-coffee/stevia/coconut milk

1600
-1 scoop of protein powder

1800
-1/4 honeydew
-4 slices turkey
-cashews

2000
-tunafish/mayo
-3 cucumbers

2100
-1 scoop of protein

2200
-1/4 honeydew
-cashews
-4 slices turkey

2330
-1 cheese stick

Probably not the best, everything crammed in at the end of the day, but work was really, really busy.

Today was 10-minute AMRAP:

-15 push jerk (135#/95#)
-30 DU

I completely f’d this one up and got 2 rounds, 7 push jerks, or something like that, but I can’t even really count it because actually, most of them were push presses. Push jerks left me about halfway through the first round and devolved into jumping push press and then finally push press. I got frustrated and dropped the bar a lot more than I needed to, telling myself that this time, I was going to pick it up and jerk it, but it didn’t happen. Mostly, I wasted time. The good news was that I had a good run of double unders, like 28, on the second round. Still, frustrating day.

What I ate:

0800
-2 1/2 eggs (my daughter stole most of them)
-2 tomatoes
-plum
-cashews
-coffee/stevia/half and half (out of coconut milk right now)

1200
-Gyro salad with feta and tzaziki sauce and olives from the farmer’s market

1245
-3 cucumbers while driving back to my house

1330
-1 scoop of protein
-coffee/stevia/half and half

1400
-2 peaches
-cashews

1800
-calamari “pasta” rings (thanks, Mom!)
-Shrimp/feta/peppers/onions/tomatoes
-Salad
-ICE CREAM NOMNOMNOM (like, 3 little scoops of Ben And Jerry’s chocolate chip cookie dough)

DL/Lateral Burpee/Row

Posted in burpees, dead lifts, paleo, rowing on August 22, 2013 by coughingsparks

Yesterday:

21-15-9

-DL 65% of 1RM (160#)
-Lateral bar burpee (yuk)
-200m run (250m row)

12:33.

What I ate:

0730

-4 eggs
-2 tomatoes
-cashews
-coffee/stevia/coconut milk
-banana

1030
-cashews
-coffee/stevia/coconut milk
-pear
-2 slices turkey

1600
-1 scoop protein

1630-1730
-1/4 honeydew
-cashews
-4 slices turkey

1930
-tunafish
-3 baby cucumbers

2130
-1 scoop protein

2330
-cashews
-1/4 honeydew
-4 slices turkey

Today:

0745
-4 eggs
-cashews
-coffee/stevia/coconut milk
-2 tomatoes
-1 pear

1000
-1 scoop protein

1145
-hamburger
-avocado
-salad with a little bit of goat cheese
-like, 15 sweet potato fries (we were eating out)

1430
-1 scoop of protein

1600
-a few bits of honeydew

1800
-pork tenderloin with tomato sauce
-spinach, tomato, and bacon salad with blue cheese vinaigrette

2239
-1 cheese stick
-Pear