Raleigh Girl

So I’m down almost 9lbs now, and I treated myself to a little 5star, heat seeker shrimp and crispy green beans tonight.  Yummm!  As far as food it’s still sticking as close to the zone and clean eating as possible.  Lots of protein and veggies, and of course my salad at night.  Jamie Eason posted a fantastic recipe for carrot protein bars, which I’m hoping to try this week.

Workout Day1: Crossfit today.  It was Tabata This: Squats/rowing for calories/pushups/sit ups.  For those of you that don’t know what Tabata’s are, it’s 20 sec of hard work 10 sec of rest for 8 rounds, 1 min rest, then you move to the next exercise.  Your lowest # of reps for the 8 rounds is your score. 
Scored: 11/7/6/12 Kept it easy with the squats as I’m still nursing my hip injury.  Did full pushups, none on the knees.

Workout Day2: Crossfit in the afternoon followed by 20 min of swimming.  Crossfit workout was 10 power snatches (52lbs), 10 burpees, 10 KB swings (40lbs) = 5 rounds.  Finished under 16 min.  Not bad considering still nursing the hip and it’s one of the first time’s I’ve done power snatches.  Will work to up the weight slowly again.  Very tired after the swim.  Quads are sore after squats on Monday.

Workout Day3: Soccer game tonight.

So I finished week 1.  Deviated on a couple of meals from the prescribed. I also cut back on some of the food as I couldn’t eat it all.  I did loose 5.6lbs so far though.  The only problem was that I bottomed out in some of my workouts, not sure if it is from lack of calories or what.  Hopefully this week will be better. 

Breakfast: 3/4 c of oatmeal w/ skim milk + 1 scoop whey protein + Glutamine + small handful of raisens + stevia
Lunch: 4oz chicken + ~1 c veggie (asparagus/zucchini/peas)
Snack: 1 apple + peanut butter
Dinner: 6oz fish + 2-3c salad + 1 c veggies (if I have room)
Extra Snack (squeezed in as needed): 1c fruit or med fruit + string cheese

Goal is to see whether I can loose another 5lbs or not.  I do have to ramp up my meals on Friday and Saturday evening as I am now employed as a bicycle cab (rickshaw) driver from 5p-??? (3am at the latest).  So I find I need to bring along some nuts and protein bars to help me get through the rides.  You quickly learn to hate the hills in Raleigh when you have 2 large adults in tow. 

Continuing with Crossfit and cardio at Lifetime as time premits.  Soccer is on Wednesdays and Thursday & Sunday are the rest days.  Leave you comments/suggests/encouragement.  Pictures to come shortly. 

Woke up this morning at 5am for my 6am fitness evaluation at Lifetime fitness.  Not exactly where I wanted to be.  VO2 Max = 34  Body Fat = 36.4  Trainer recommended that I shoot for 24% Body fat putting me at 160 range.  I still think that shooting for 140 is within reason over time.  By his calcs it puts me at 12% body fat as I have 122lbs of lean body mass.  So we keep going.  We worked on some anaerobic activity on the treadmill and finished with 15 minutes on a treadmill/elliptical mix machine.

Changed the meal plan a little as yesterday I was dragging, plus had a lunch outing with friends. And it is hard to eat that much food.

Finished off the day with a crappy crossfit workout.
20 weighted step ups (55#) + 30 push presses (5 rounds total).  Finished around 17:2?  Jason wondered off and took the timer with him.  My body is definitely beat.

Tomorrow’s goal is an easy one followed by an evening of playing soccer.  Hopefully I get a day of rest on thursday.

3/16/09:
Starting a new diet and workout plan today.  It’s 21 days of a metabolism booster, gears to pump the metabolism into overdrive.

Week 1:
Meal1: 3/4c non-instant oatmeal + 1 orange
Meal2: 1 apple
Meal3: 4 oz chicken/fish + 1 c summer squash + 1/2 c rice
Meal4: 2 c celery + hummus
Meal5: 6 oz chicken/fish + 1c zucchini + 1 c asparagus + 3 cup salad
Meal6: 1 c mixed fruit

Workout today: 800m run/1:30min rest/800m run/1 min rest/400m run/30sec rest/400m run
Definitely felt it today. After the first 800m my feet felt like lead.  Hoping it is just the new diet and that I didn’t loose my stride.  Pushing hard the coming days.

After initial workout rested 15 min and then did the 500m rowing sprint challenge.  Managed to beat my time of 1:45.0 with a new time of 1:43.3 which pushes me to #2 for the females.  I’m only 3.3sec off of the leader, and rushing to get her.

Wallball 14lbs.
Kettlebell swing 35lbs.
Tire Jumps 18"
Push Ups
Run 400
3-9-12-15-21

This one was rough.  Started at 10am.  Heat was an issue along with fatigue by the final round.  Finished just under 30 minutes (29 and some change).

Run 400M
20 Sumo High Pulls 66 lbs.
100′ Overhead walk 66 lbs.
20 Push Ups
4 Rounds for time

Completed in 21:19.  Rough workout, done outside.  Pushups were done on the knees.  Next time I’m shooting for 5 regular pushups with the mix.

So Monday I took a day off of crossfit and played soccer instead.  Feel great!!  The knee is no longer causing me pain.  After 2 weeks of crossfit I feel better physically. Now to get the diet under control.

Tuesday’s workout:
Front Squat
10-5-5-5-5-3-3-3-3

Completed:
10 = 45# Warmup
10 = 75
5 = 85
5 = 95
5 = 105
5 = 115
3 = 125
3 = 135
3 = 145
3 = 155
Tried to do one set at 165 but failed.  Maybe next time I will shoot for 1 at 160.  Stuck at PR from last time.

Afterwards I attempted the 2K row.  Finished 8:10.  My goal is to finish in under 8 minutes.

Deadlift
5-5-5-5-5
10 Box Jumps between sets.
Warmed up on 95lbs.

Started at 165lbs and worked up to 155lbs.  I completed 4 reps at 155lbs.

Afterwards I did tabatas (10 rounds) of 40 sec on 10 sec off.
Frustrated I couldn’t get the last rep in but it will come.  Body feels a lot better today.  Form is key and I had to concentrate on not rounding the back.

21 WallBall Cleans
12 Pullups
4 Rounds For Time

Finished in about 14:30

Ran 3/4 a mile afterwards.

Felt tired and exhausted.  Think the body is ready to make the next transition.  Early to bed in hopes of refreshing the body tomorrow.  The 100 degree heat might have something to do with it too.   Tomorrow is another day.