June 2, 2013

FOOD:

Breakfast - 2 slices of banana bread (I really need to stop making this stuff!)
Lunch - (1) BBQ Chicken and Bacon sandwich on a roll*, Asian Ramen salad, and a slice of banana cream pie (from Veyo...yes, that makes the difference there!!)

Snack - 2 handfuls of Ranch Doritos and another slice of banana cream pie.  IT IS THAT GOOD!...and totally worth it!

Dinner - Asian Ramen Salad

*I've made these sandwiches several times now.  The first time, my husband told me they tasted like something you would order from a restaurant.  Apparently we need some finer dining experiences, but I'll take that compliment!  Plus, for a taste that is that good, they are SUPER EASY to put together, especially on a work day!  Here ya go, courtesy of Six Sisters' Stuff:

Slow Cooker Cheesy BBQ Chicken Bacon Sandwiches
Ingredients:
4 chicken breasts (mine were frozen)
1 (16-20 oz) bottle of your favorite BBQ sauce (we love Famous Dave’s)
1 lb bacon strips, fully cooked
2 cups shredded cheddar cheese
6-8 large onion rolls/buns

Directions:
Spray slow cooker with non-stick cooking spray. Place chicken breasts in the slow cooker and pour bottle of BBQ sauce on top of them. Cook on low for about 6-7 hours or high for 3-4 hours. Shred chicken and set aside.
Set oven at 425 degrees. Split onion rolls in half and lay on a large baking sheet covered in foil.  Put some shredded BBQ chicken on the top of half of the bun.  Place 2-3 strips of bacon on top of the chicken and top with a handful of shredded cheese.

Put the baking sheet in the oven and bake for 3-4 minutes (until the cheese is melted and the edges of the bun are golden.
Top with the other half of the bun and enjoy!

June 1, 2013

FOOD:
Breakfast - 2 slices of banana bread
Lunch - Asian Ramen Salad*

Snack - Homemade Cinnamon Roll (I thought I could pass on this, but since they were my Mother-in-Laws homemade recipe and I only get 1-2 of these a year, I couldn't resist!)
Dinner - (1) Quesadilla - Meaning one tortilla folded over...dipped in Ranch.
Water - 10 c.


* RECIPE:

2 bags of coleslaw mix

3 packages of Chicken Ramen Noodles - set the seasoning packets aside

3 green onions, diced

1 1/2 cups slivered almonds (or whatever close amount you can find)

1 stick of butter (1/2 stick workds just fine in my experience, but Ann says use the whole stick!)

1/2 cup canola oil

1/4 cup salad vinegar

1/3 cup sugar

flavor packets from Ramen noodles (3 of them)

Place the three "bricks" of Ramen noodles into a gallon bag. Using a mug or your fist, gently break apart the Ramen noodles into bite size pieces. Melt the stick of butter in a large skillet over medium-high heat. Add the Ramen noodles (not the seasoning packets) and slivered almonds, stir, and cook until toasted and lightly browned. Spread out on a cookie sheet and set aside to cool.

In a medium Ziploc container with a tight fitting lid, place the vinegar, oil, sugar, and the seasoning from the three Ramen packets. Close the lid tightly (the screw top ones work best) and shake to combine ingredients to make a dressing. Set aside.

Just prior to serving, add the coleslaw and green onions to large serving bowl. Top with the toasted Ramen noodle/almond mixture and the dressing. Use two large spoons to toss and mix together all ingredients. Serve immediately.

{Makes about 12 servings}

*You can prepare the sauce and toasted ingredients up to a day or two ahead of time. Keep them stored in separate airtight containers, and when you are ready to serve your salad, just empty both containers over the coleslaw/green onion mix, toss and serve!

(Source:  Dwell on Joy)

EXERCISE:
1 1/2 mile walk with my kids
pulled weeds
cleaned the backyard (lots of lifting so it counts. :) )
Yes...a weak day of exercise, but I think it counts.

May 31, 2013

800m run

21 shoulder to overhead @ 135/85#

30 KB walking lunges 55/35#

600m run

15 S2O

20 KB walking lunges

400m run

9 S2O

10 KB walking lunges

*hold KB like a goblet on the walking lunges

 

Time:  20:08 (65 lbs. S2O & 30lb. dumbbell for the lunges)

 

FOOD:

Breakfast - choco. protein shake & banana

Snack - 2 slices of banana bread

Lunch - Chicken burrito

 

 

May 30, 2013

Three rounds for time of:

Run 400 meters
Right arm hang, 15 seconds
Left arm Turkish Get-up, 45/25 pound barbell, 5 reps
Left arm hang, 15 seconds
Right arm Turkish Get-up, 45/25 pound barbell, 5 reps
30 second L-sit hold
  Time:  23:15 (*20 lb. dumbbell for the Turkish Get-ups.)
 After getting home from Crossfit, I had a friend text me who wanted to go for a walk.  The walk was a little over 30 mins. and probably about 2 1/2 miles.


FOOD:
Breakfast - 2 slices of banana bread
Lunch - chicken burrito (left over crockpot fiesta)
Snack - protein shake & 2 choco banana slices
Dinner - turkey sandwich on round grain bread
Water - 10 c.

May 29, 2013

50 double under buy in

21-15-9
deadlifts 185/135
box jumps 24/20

50 double under buy out

Time:  6:18 (With DL of 115 lbs.)
The DU didn't count with the time so I did 300 singles when I got home since the space at the gym was a little crammed today.

FOOD:
Breakfast - Strawberry Greek yogurt
Lunch - Smoked Turkey sandwich on round grain bread, Babybel mini cheese wheel
Snack - 2 choco banana slices, 1c. almond milk & 1 slice banana bread
Dinner - Crockpot Fiesta (aka chicken burrito)  I can't remember where I got this recipe, and there are no pictures to follow, but it is a super yummy, family favorite.
     4-6 chicken breasts
     1 can RoTel (I use mild)
     1 pkg. taco seasoning
     1 can cream of chicken soup
     1 1/2 c. shredded cheese.
Cook on low for 6 hours or high for 4.  Shred chicken with fork after it has cooked and serve on a totilla with shredded lettuce and ranch (if desired)
"Dessert" - strawberries & watermelon and a slice of banana bread (apparently I am a sucker for anything with bananas!)
Water - 9 c.

Challenge - End of Week 3

21-15-9
kettlebell swings 53/35
sit ups

run 200 m after each set

Time:  5:48 Rx

FOOD:

Breakfast - strawberries, watermelon, choco. protein shake & bowl of oatmeal (*plus a granola bar at 4am!  I drank A LOT of water after completing the Murph and since it was late in the evening when I got home I didn't eat anything with it.  At 4 am my stomach woke me up so I had to grab something to eat.  :) ).
Lunch - Sm. Bajio salad with black beans, rice and beef
Dinner - Choco protein shake & apple
Water - 7c.

Measurement Updates:
I took my measurements again this morning and here are the results and comparisons to week 1:

Thigh - 20 1/2" (down 1")
Calf - 13 1/4" (down 1/2")
Chest - 31 1/2" (down 1")
Hips - 32" (down 1 1/2")
Waist - 26 " (down 2 3/4")
Bicep - 10 1/4" (down 1/4")

Total inches lost:  6 1/4"

Weight - 123 lbs.
Total weight lost:  7 lbs.

May 27, 2013

Memorial Day Hero WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Okay so seriously...in addition to this killer work out, they wanted us to wear a weighted vest?!?  Are you kidding me?  Needless to say, there was no vest for me!  I also adjusted by using a pull up band and doing hand release push ups throughout.  It was long and it was tough!  But I felt great when it was done!  

Time:  48:13
I broke this work our into sections.  10 pull-ups, 20 push ups and 30 air squats...10 rounds.
(I caught a glimpse of my time after completing my 1st 1600m/1 mile run and it was 8:28...not bad for trying not to speed through it!)

Here are all those crazy enough to take part in the challenge!

FOOD:

Breakfast - strawberry & watermelon, protein shake, 3 slices of bacon & granola bar
Lunch/Dinner - "Cafe Rio" salad...homemade - lettuce, black beans, sauteed peppers (red & yellow) and onions, guacamole, salsa, tomatillo dressing & probably 15-20 chips for dipping.
Water - 10 c.

May 26, 2013

Breakfast - Omlet with red & green peppers, cheese, avacado, ham & salsa
Lunch - (2) slices of turkey, pickle chips, 3...yes 3 cookies (Costco) & 1/2 a Hershey chocolate bar.  Ok it was a total moment of weakness!  Don't judge! LOL
Snack - chocolate protein shake
Dinner - cabbage & ramen salad, strawberries & watermelon, mandarin oranges
Water - 9c.

Exercise....yes it was Sunday and that is always my rest day, but since we were camping, I am going to count my hike as exercising for the day.  Also, with all those cookies I snuck in at lunch time, we are going to chalk today up to a cheat day.  For 3 weeks, I'm not doing too bad to have had only 2 cheat days all along!

May 25, 2013

Breakfast - Protein shake & banana
Lunch - salad, pasta salad, fruit salad, & dutch oven potatoes
Dinner - (2) BBQ chicken tenders, dutch oven potatoes & salad
Snack - (1) graham cracker...instead of a s'more
Water - 10 c.

With 2 reunions today, I didn't have time to practice my 1600m run, but I didn't play in a game of kick ball, which I am totally counting towards exercise on my 6 week challenge!

May 24, 2013

"Jesse"

40 snatches 100/75
40 double unders
40 hang power cleans
40 hand release push ups

Time:  17:27
(Started with 55 lbs. snatch and dropped to 45 lbs. & 65 lbs. HPC.  Also, instead of doing all 40 reps in a row, we split it into 4 rounds with 10 reps each round.  Still hard, but much better!)

FOOD:

Breakfast - (2) slices of banana bread
Snack - (2) choco covered banana slices
Lunch - 4" sub sandwich
Snack - (2) slices of banana bread
Dinner - hotdog & handful of pretzel mix
Water - 10 c.

Challenge - End of Week 2

12 KB swings 70/53
12 Burpees
12 air squats
Run 600 meters
12 chest to bar pull ups
12 toes to bar
12 walking lunges
Run 600 meters

2 rounds

Time:  22:56 
(45 lbs. kettlebell swing and chin to bar aka pull up...as best as I could.)

FOOD:

Breakfast - Greek yogurt
Snack - (1) graham cracker
Lunch - Homemade Cafe Rio salad - lettuce, tomatoes, sweet pork, chicken, cilantro dressing
Snack - Choco protein shake
Dinner - Croissant sandwich with 2 slices of turkey and mayo and mustard
Water - 8 c.

Measurement Updates:
I forgot/didn't have time to do my measurements on Monday, so I took them today.  Here are the results and comparisons from week 1:

Thigh - 20 1/2" (down 1")
Calf - 13 1/4" (down 1/2")
Chest - 32" (down 1/2")
Hips - 33 1/2" (same, but I'm not sure if I measured right from the beginning?!?)
Waist - 27 1/4" (down 1 1/2")
Bicep - 10 1/2" (same)
Total inches lost:  3 1/2" so far...motivation to eat less sugar right there!!

Weight - 123 lbs.
Total weight lost:  7 lbs.

May 22, 2013

"Grace"
30 clean and jerk 135/95

With only 4 1/2 hours of sleep, I couldn't bring myself to go.  I'm hoping to go for a workout tonight.

FOOD:
Breakfast - (2) slices of banana bread
Snack - (1) graham cracker
Lunch - PB & J, Pringles pretzel sticks, fruit leather
Snack - Protein Shake
Dinner - Hamburger
Water - 7 c.

*I was hoping to go run another 1600 to work on my time, but...I didn't.  The wind was blowing too hard and I opted to go to bed early instead.  This is why working out first thing in the morning is so much better to do!

May 21, 2013

"The Curtis"

5 deadlifts 225/185
21 knees to elbow
81 double unders

Time:  9:14 
(115 lbs. on the DL and a total of 243 single jump ropes each round)

FOOD:

Breakfast - (2) slices of banana bread
Snack - (2) graham crackers
Lunch - chicken salad sandwich on round grain bread & Pringle pretzel sticks
Snack - Choco. Protein shake & (1) slice of banana bread
Dinner - chicken salad sandwich on round grain bread (yeah, a bit of a repeat, but I was in a hurry on my way out to a ball game and it was ready for me.  Plus that option seemed better than pizza, which is what my family ate.)
Water - 9 c.

May 20, 2013

AMRAP – 20 minutes

15 Sit-Ups10 Box Jumps 24/20
5 Overhead Squat 95/65
2 Wall Walks

Rounds:  8 + 21 (10 box jumps + 5 OHS + 2 wall walks + 4 sit ups)

I am trying to improve my OHS so I can do better at the end of the challege with "Nancy".  Today I did 55 lbs. with the med. box to squat on.

FOOD:

Breakfast - Chobani Greek yogurt
Snack - graham cracker (1)
Lunch - Chicken salad sandwich on a round grain flat bread & 1 mini Babybel cheese wheel
Snack - Chocolate Protein shake & 1 slice of banana bread
Dinner - (1) chicken strip (baked) with homemade Winger's dipping sauce.
Water - 9 c.

*Tonight I decided to head back to the track to practice my 1600m run.  I was stoked that I was able to shave 13 seconds off my time from last week.  My time was 8:24!!  Hooray!!

May 17, 2013

13 minute AMRAP of:

- 10 Steps KB OH Walking Lunges (Right) 25/15kg
- 200 m Run
- 10 Steps KB OH Walking Lunges (Left) 25/15kg
- 20 Weighted Sit-ups (20/15)

Rounds:  5

FOOD:

Breakfast - Premier Protein shake (chocolate)
Snack -
Lunch - 
Snack - 
Dinner - 
Water -