FOOD 2011.09.13 Tuesday

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

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 :(

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

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

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

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

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

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

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

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: