B- blueberries, greek yogurt, almond butter
L- leftovers from last night's dinner, hotdogs, saeurkraut, and peas
D- TBD
S- TBD
-Rachel
For Katrina:
B - coffee
L- Grilled chicken platter with hearts of palm salad and hummus
S- cheddar cheese
D- shrimp sauteed with white wine and herbs, salad
Tuesday, September 13, 2011
Monday, September 12, 2011
FOOD 2011.09.12 Monday
B - Scrambled eggs with sauteed peppers and onions. Topped with hot sauce!
L - Lettuce wraps with seasoned ground beef and sauteed onions, raw red pepper sticks and cucumber sticks for crunch, goat cheese, basalmic vinegar and olive oil, salt and pepper.
D - hotdog and sauerkraut with peas
S - Banana, mini dark chocolate chips
-Rachel
And for Katrina...
B - coffee
L- Steak salad with gorgonzola cheese
D- salmon with avocado and mushrooms
S- cupcake :(
L - Lettuce wraps with seasoned ground beef and sauteed onions, raw red pepper sticks and cucumber sticks for crunch, goat cheese, basalmic vinegar and olive oil, salt and pepper.
D - hotdog and sauerkraut with peas
S - Banana, mini dark chocolate chips
-Rachel
And for Katrina...
B - coffee
L- Steak salad with gorgonzola cheese
D- salmon with avocado and mushrooms
S- cupcake :(
WOD 2011.09.12 Monday
Warm Up: Shoulder Mob then Press 3 x 3 (also 500 meter row)
Skill: Overhead Squat
WOD: For Time:
15 Bar Facing Burpees/Overhead Squats (115/70/ 5 Strict Press (same bar)
12 BFB/OHS (115/70)/ 4 Strict Press
9 BFB/OHS/ 3 Strict Press
6 BFB/OHS/ 2 Strict Press
3BFB/OHS/ 1 Strict Press
Cool Down: GHD accessory work, Shoulder Mob
My arms are still shaking. I had a rough time shampooing my hair this morning ;) I'm glad I finally made it to a Monday workout. I had to modify with front squats b/c the overhead squats were just too brutal. I used 35 lbs. for everything.
-Katrina
I've made the decision to stop going to our gym for Crossfit due to financial constraints (they charge an arm and a leg for Crossfit around here). But I'm still planning on being active and have a plethora of Crossfit activities I can do on my own at home. I'll post my activity as it goes. :) Good luck to Katrina for making a Monday workout! I swear it makes the rest of the week easier if you go Day 1.
-Rachel
Skill: Overhead Squat
WOD: For Time:
15 Bar Facing Burpees/Overhead Squats (115/70/ 5 Strict Press (same bar)
12 BFB/OHS (115/70)/ 4 Strict Press
9 BFB/OHS/ 3 Strict Press
6 BFB/OHS/ 2 Strict Press
3BFB/OHS/ 1 Strict Press
Cool Down: GHD accessory work, Shoulder Mob
My arms are still shaking. I had a rough time shampooing my hair this morning ;) I'm glad I finally made it to a Monday workout. I had to modify with front squats b/c the overhead squats were just too brutal. I used 35 lbs. for everything.
-Katrina
I've made the decision to stop going to our gym for Crossfit due to financial constraints (they charge an arm and a leg for Crossfit around here). But I'm still planning on being active and have a plethora of Crossfit activities I can do on my own at home. I'll post my activity as it goes. :) Good luck to Katrina for making a Monday workout! I swear it makes the rest of the week easier if you go Day 1.
-Rachel
Friday, September 9, 2011
Another day of food...
I have accepted that this is a bad week for working out, but okay for eating...
B- Banana and coffee
L- Cobb salad from Five Loaves
S- Dark chocolate
D- Duck with asparagus and a spring roll (too hard to resist)
-Katrina
B- Banana and coffee
L- Cobb salad from Five Loaves
S- Dark chocolate
D- Duck with asparagus and a spring roll (too hard to resist)
Thursday, September 8, 2011
Still getting back into the swing of things...
No WOD's for me so far this week, but I did manage to eat somewhat okay on Wednesday:
B- coffee (big surprise)
S- 1/2 of a dried out orange (boo)
L- Grilled chicken platter with cucumber salad, hummus and baklava (yum)- greek restaurant
D- Taco salad - no shell
B- coffee (big surprise)
S- 1/2 of a dried out orange (boo)
L- Grilled chicken platter with cucumber salad, hummus and baklava (yum)- greek restaurant
D- Taco salad - no shell
Wednesday, September 7, 2011
Eating after Labor day
So hard to get back on track after a holiday...
B- coffee (running late, as always)
L- Steak salad
D- Bacon wrapped shrimp skewers, sauteed onions and asparagus
-Katrina
B - 2 eggs over easy with 1 pc ham
S - half roasted red pepper and 1/3oz goat cheese
L - grilled chicken salad & 28 almonds
S - string cheese
D - 1 cup frozen grapes & 1 pc dark chocolate (locked out my house for two hours = no time to make dinner)
-Rachel
B- coffee (running late, as always)
L- Steak salad
D- Bacon wrapped shrimp skewers, sauteed onions and asparagus
B - 2 eggs over easy with 1 pc ham
S - half roasted red pepper and 1/3oz goat cheese
L - grilled chicken salad & 28 almonds
S - string cheese
D - 1 cup frozen grapes & 1 pc dark chocolate (locked out my house for two hours = no time to make dinner)
-Rachel
Tuesday, September 6, 2011
Back to the Grind - WOD
Warm Up: 1000m Run, Hip Mobility Drills
Skill: Back Squat, then 20 Back Squats @ 60% 1RM
WOD: 8 min. AMRAP of:
8 Hand Release Pushups
16 KB Swings (53/35)
Cool Down: Shoulder Band Mob
85lb back squat and 6 total rounds WOD with a 20lb KB.
-Rachel
Skill: Back Squat, then 20 Back Squats @ 60% 1RM
WOD: 8 min. AMRAP of:
8 Hand Release Pushups
16 KB Swings (53/35)
Cool Down: Shoulder Band Mob
85lb back squat and 6 total rounds WOD with a 20lb KB.
-Rachel
Friday, September 2, 2011
Working the 80/20 rule
I have been close to eating perfectly all week...until today, but that's okay :) 9/1
B- 3 mini crustless quiche, blueberries
L- leftover shrimp salad (wasn't a whole lot left)
S- orange
D- Steak and salad (lettuce, tomatoes, feta, carrots, onion), red wine
S2- Milky way and Whatchamacallit (I enjoyed them thoroughly)
And from Rachel...
B - berries, coconut milk, almond butter, protein powder, ice smoothies (about 1-2 cups worth)
L - 2.5oz grilled chicken, 1.5oz lamb, 1 1/2 c grilled veggies, 3 pieces of potato
D - 3/4 cup cottage cheese and 5 dill pickles (snacksize)
S - 2 tbsps dark chocolate, 1 cup carrot sticks with sourcream dressing
B- 3 mini crustless quiche, blueberries
L- leftover shrimp salad (wasn't a whole lot left)
S- orange
D- Steak and salad (lettuce, tomatoes, feta, carrots, onion), red wine
S2- Milky way and Whatchamacallit (I enjoyed them thoroughly)
And from Rachel...
B - berries, coconut milk, almond butter, protein powder, ice smoothies (about 1-2 cups worth)
L - 2.5oz grilled chicken, 1.5oz lamb, 1 1/2 c grilled veggies, 3 pieces of potato
D - 3/4 cup cottage cheese and 5 dill pickles (snacksize)
S - 2 tbsps dark chocolate, 1 cup carrot sticks with sourcream dressing
Thursday, September 1, 2011
Thursday's WOD
Warm Up: 500m Row, Pass Throughs, 500m Ski, Hip Mob
Skill: Squat Clean
WOD: Squat Clean 2, 2, 2, 1, 1, 1, 1
Cool Down: Shoulder Mob/ Calf Mob
Katrina's thoughts...
I did a modification of the WOD: 3 reps every minute for 12 minutes. I did 10 sets of 45 lbs.
My hands are looking pretty rough from this. I did a lot better on the last 2 sets (once my form was corrected)
And from the badass...
2x @ 35lbs and 10x @ 55lbs
Skill: Squat Clean
WOD: Squat Clean 2, 2, 2, 1, 1, 1, 1
Cool Down: Shoulder Mob/ Calf Mob
Katrina's thoughts...
I did a modification of the WOD: 3 reps every minute for 12 minutes. I did 10 sets of 45 lbs.
My hands are looking pretty rough from this. I did a lot better on the last 2 sets (once my form was corrected)
And from the badass...
2x @ 35lbs and 10x @ 55lbs
Wednesday's Food
Rachel
B- 1/2 c berries, 1/2 c greek yogurt, 1 tbsp almond butter
L- shrimp and broccoli stirfry sans rice
D- 2 eggs over easy and 2oz ham
S- 2 tbsp dark chocolate
water & tea to drink!
Katrina
B- 2 mini crustless quiche, blueberries
L- shrimp salad with spinach, tomatoes, artichoke hearts, olives, feta, avocado
S- orange
D- kielbasa, sauteed onions, zucchini, asparagus, glass of red wine
Crustless quiche:
http://www.marksdailyapple.com/primal-breakfast-suggestions-people-on-the-go/
My shrimp salad:
My dinner:
B- 1/2 c berries, 1/2 c greek yogurt, 1 tbsp almond butter
L- shrimp and broccoli stirfry sans rice
D- 2 eggs over easy and 2oz ham
S- 2 tbsp dark chocolate
water & tea to drink!
Katrina
B- 2 mini crustless quiche, blueberries
L- shrimp salad with spinach, tomatoes, artichoke hearts, olives, feta, avocado
S- orange
D- kielbasa, sauteed onions, zucchini, asparagus, glass of red wine
Crustless quiche:
http://www.marksdailyapple.com/primal-breakfast-suggestions-people-on-the-go/
My shrimp salad:
Wednesday, August 31, 2011
Tuesday's Good Eats
Rachel
B - 2 cups green tea (no sweetner), a few tbsps of peanut butter
L - 2 Tacoboy tacos sans shell, water
D - 2 cups broccoli with tbsp chedder cheese, 1/2 berries, greek yogurt, almond butter
Katrina
B - orange and coffee, snack on sunflower seeds mid-AM
L - grilled chicken caesar salad sans croutons, hot tea in the afternoon to keep away the munchies
D - nibbles of bacon and shrimp (cooked them up for some crustless quiches made on Wed morning!)
Both of us are planning on doing CrossFit tomorrow morning!!
B - 2 cups green tea (no sweetner), a few tbsps of peanut butter
L - 2 Tacoboy tacos sans shell, water
D - 2 cups broccoli with tbsp chedder cheese, 1/2 berries, greek yogurt, almond butter
Katrina
B - orange and coffee, snack on sunflower seeds mid-AM
L - grilled chicken caesar salad sans croutons, hot tea in the afternoon to keep away the munchies
D - nibbles of bacon and shrimp (cooked them up for some crustless quiches made on Wed morning!)
Both of us are planning on doing CrossFit tomorrow morning!!
Tuesday, August 30, 2011
Monday's food and Tuesday's WOD
Hello everyone. I'm the other half of this blog. Katrina's meals for Monday, 8/29:
B- coffee
S- orange
L- steak salad with a little blue cheese
D- Salmon, asparagus, and avocado
water and hot tea to drink
I need to work on eating breakfast in the mornings.
Today's workout 8/30:
Warm Up: 2 x 15 GHD Situps, 650m Sandbag Carry
Skill: Wall Climbs, High Box Jumps
WOD: 9 min. of:
3 Wall Climbs
6 Box Jumps (32″/28″)
9 Hollow Rocks
Cool Down: 650 Sandbag Carry, Couch Stretch
I got through the workout without feeling the need to pass out. I couldn't get all the way up on the wall climbs. It's been 2 weeks since I went to Crossfit. My goal, like Rachel's, is to aim for 2x a week.
-Katrina
B- coffee
S- orange
L- steak salad with a little blue cheese
D- Salmon, asparagus, and avocado
water and hot tea to drink
I need to work on eating breakfast in the mornings.
Today's workout 8/30:
Warm Up: 2 x 15 GHD Situps, 650m Sandbag Carry
Skill: Wall Climbs, High Box Jumps
WOD: 9 min. of:
3 Wall Climbs
6 Box Jumps (32″/28″)
9 Hollow Rocks
Cool Down: 650 Sandbag Carry, Couch Stretch
I got through the workout without feeling the need to pass out. I couldn't get all the way up on the wall climbs. It's been 2 weeks since I went to Crossfit. My goal, like Rachel's, is to aim for 2x a week.
-Katrina
Monday, August 29, 2011
Rachel's Meals
B - string cheese
S - a few tbsps of peanut butter
L - Caesar salad with chicken (no croutons)
D - cod and broccoli
water and Crystal Light to drink
I also cooked up some bacon tonight for tomorrow so that I have some extra protein to go with my eggs tomorrow morning.
Rachel
S - a few tbsps of peanut butter
L - Caesar salad with chicken (no croutons)
D - cod and broccoli
water and Crystal Light to drink
I also cooked up some bacon tonight for tomorrow so that I have some extra protein to go with my eggs tomorrow morning.
Rachel
Crossfit WOD
Katrina and I both train at Crossfit Discovery in Charleston, SC. We'll try to post the Crossfit WOD on the days we go so that we have a record of what/how we did that day.
WOD:
10 rounds for time (max 20 min)
7 pullups
7 thrusters
70m sprint
30 sec rest
I was able to get through 8 rounds in 20 minutes with 10 lb dumbbells for the thrusters.
I definitely felt it today after only going twice in the past two weeks. My goal is to go at least 2x this week.
Rachel
WOD:
10 rounds for time (max 20 min)
7 pullups
7 thrusters
70m sprint
30 sec rest
I was able to get through 8 rounds in 20 minutes with 10 lb dumbbells for the thrusters.
I definitely felt it today after only going twice in the past two weeks. My goal is to go at least 2x this week.
Rachel
Saturday, August 27, 2011
The First Post
Hey all,
We are two women from South Carolina who are just discovering the Primal way of eating and have already discovered the amazingness that is Crossfit. Join us on our journey to live this lifestyle while dealing with all that life brings our way.
Rachel & Katrina
We are two women from South Carolina who are just discovering the Primal way of eating and have already discovered the amazingness that is Crossfit. Join us on our journey to live this lifestyle while dealing with all that life brings our way.
Rachel & Katrina
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