If you have stumbled across this page, welcome to my Paleo Journey Blog . I am a health and fitness enthusiast who in NO way is an expert in nutrition or health science. I do, however, LOVE to eat and am happy to share the good, bad, and ugly of my expirimenting through the jungle of Paleo cooking. Please let me know what you think of the recipes posted by adding a rating in the comments section and feel free to send in new recipes through email.

Thursday, December 23, 2010

Paleo Pumpkin Muffins

Paleo Pumpkin Muffins

Here is a recipe I tried and the muffins turned out great. They may not look pretty, but they are moist and tasty.

1 egg
1 1/2 cups almond flour
1/2 cup shredded coconut
1/2 can pumpkin
3/4 cup applesauce
1/4 cup honey
2 tsp baking powder
1/2 tsp salt
1 tsp each cinnamon, nutmeg, ginger, pumpkin pie spice
couple handfuls mixed dried fruit of your choice

Mix ingredients and spoon into sprayed muffin pan or muffin paper cups. Bake at 325 for 25 minutes.

Tuesday, December 21, 2010

Paleo Granola

Paleo Granola

Here is the recipe I am trying today - found it on the magical internet. I will let you know how it turns out.

Paleo Granola

5 cups nuts and seeds (pumpkin seeds, flaxseeds, pecans, sunflower seeds, slivered almonds
1/3 cup honey
1/3 cup coconut oil
2tsp vanilla
1tsp cinnamon
1tsp nutmeg
1 cup raisins or other dried fruit
1 cup shredded unsweetened coconut
mix honey, oil, vanilla and spices in saucepan until boiling. Remove from heat and cool. Spread nuts over greased cookie sheet and pour honey mixture over nuts. Mix it around to get well coated then bake at 300 for 30 minutes. After it has cooled slightly move to a bowl and Mix in coconut and fruit. * If you want to make bars mix it with almond or sunflower butter and press into a pan and pop in the fridge.

Wednesday, December 15, 2010

Wednesday, December 15th

Christmas crazy is in full swing and so are christmas eating habits! Went to a cookie exchange last night and managed to have nothing but a glass of wine. However, the minute I got home I scarfed several cookies - ughhh! What is everyone elses downfall? Mine is definitely sugar. Trying to get back in the paleo swing, here is a new chicken recipe I made last night that turned out pretty good.

Creamy Chicken and Spaghetti Squash
4 chicken breasts, cubed
1 tbspn olive oil
salt, pepper, paprika
3 tbspn lemon juice
1 container greek yogurt plain
1/3 cup parmesan cheese
spaghetti squash

cook chicken in oil over medium high heat until cooked through. Add seasoning and lemon juice and simmer on low. Then stir in yogurt and parmesan cheese. Cook just until heated through and remove from heat. Serve over cooked spaghetti squash. Seems to rich to be good! Note - I have made my own decision that dairy needs to stay in the diet if I am going to try to stick with this. Need my cheese and yogurt!!


Thursday, December 2, 2010

Thursday, December 2, 2010

5am - 1/2 banana and sunflower butter

5:30 - crossfit - worked on kb cleans and snatches. WOD - 5 rds SB drag,10 jump squats, sbdrag, there and back wtd lunges 25#.

7:30 - greek yogurt, pomegranate seeds, honey

Wednesday, December 1, 2010

Wednesday, December 1st

Wow December already! Ok, its official - I have been crossfitting for a year now and what a difference a year makes. Many new goals for next year, this has been a major shake up in my fitness routine and has really forced me to address my weaknesses. Now I have to figure out how to balance my running - not feeling good about that right now. And winter is here - ughhhh!

5am - 1/2 banana and sunflower butter

6:15 - 6 miles on treadmill

7:30 - protein shake - choc protein powder, water, yogurt, coconut, 1/2 banana, flaxseed, ice

9:30 - crossfit 5X5X3 oh presses and push press WOD - partners - 120 swings, 120 bj, 120 situps, 50 sb carries

11:30 turkey slaw

5:30 - chicken, cauliflower, spaghetti squash with greek yogurt and parmesan cheese - yummm
Tuesday, November 30

banana and sunflower butter

5:30 - crossfit - 5X8 backsquats with 4 jump squats after - 123# max - 10,9,8 etc of ring pushups WOD 5 rds of 5 pullups, 10 kb swings, 15 squats

7am - paleo chili

12:00pm cpk moroccan chicken salad

3:30 larabar

6:30 salad, crab cake, beef carpaccio - flemings - glass of red wine

Monday, November 29, 2010

Monday, 11/29

5:00 - banana and sunflower butter

6:15 - 1/2 hour on stationary bike

9:00 - protein shake with banana, pomegranate seeds, greek yogurt, coconut

12:30 - harvest salad at deweys

4:00 - crossfit w/o - practice cleans and toes to bar - WOD 40-30-20 db thrusters, ttb 10:54 (2-20# thrusters)

6:00 - egg scramble with spinach, mushrooms, tomatoes, feta and turkey sausage

Sunday, November 28, 2010

November 28, 2010

Well, Thanksgiving is over and the indulging must stop! Back on track today with a couple of new recipes:

6am - banana and sunflower butter

6:15- 4 miles on treadmill

10:45 - eggwhite scramble with spinach, turkey, mushrooms, tomato, feta, avacado

1:30 - handful of walnuts and dried cranberries

5:00 - Paleo Mama's Chili and Pomegranate Spinach Salad (see recipes). Both were great. I used 96% lean ground beef and stew meat. Added a can of beans for my non-paleo family and they all loved it.

Friday, November 12, 2010

Friday, November 12th

Haven't written in awhile - took a break and went to Florida for a little vacation - which always puts me on a backslide on my eating! Going again next week, so this may be shortlived!

5:00 - banana and sunflower butter

5:15am - bootcamp - circuits and step

6:30 - crossfit - top of each minute for 20 minutes - 1 thruster, 2 shuttle runs, 1 pullup 2 shuttle runs next minute - alternate until 10 of each. second wod - 1 kb swing, 1 kte, 1 shuttle run - add on kbswing & kte each minute - finished 11 rounds.

8:00 - breakfast - my new go to easy meal - turkey apple salad (see recipe on recipe page)

Thursday, October 28, 2010

THursday, Oct 28th

5:00 banana and sunflower butter

5:30 crossfit - FILTHY FIFTY!!! 20:22 double under work is paying off! Day 10 - 100 double unders.

6:45 - Endurance workout - 5 - 800's with 2min rest in between 3:12, 3:10, 3:10, 3:09, 3:02

8:00 - Chicken and vegi scramble and watermelon
Day 9 - 100 double unders
Wednesday, OCtober 27th

5:00 banana and sunflower butter

7:30 chicken and butternut squash

9:30 - crossfit - cleans wod: 7 rounds 10 wall balls 14# 10 pullups 9:26

12:00 - steak salad at molly darcys

3:00 larabar

6:30 - dinner at chevys - 2 fish tacos and 1/2 of a sopapilla for dessert - YUM!

Tuesday, October 26, 2010

7:00am - banana and sunflower butter

7:30 - run wod - 1 mile warm up, 5 rds 800m run, 15 KTE, 10 pushups - 26:34

8:30 - mini lara bar

9:00 - crossfit - warm up 500m row, 4X10 backsquat, ring rows, abwheel work (tough!) WOD: partner with Jamie - each do 500m row, then 12 sandbag drags together, then I do 30 pullups, 30 dbthrusters, jamie does 30 burpees, 30 kb swings, then 12 more drags and each 500 m row: 13:56 i think!

10:30 - mini lara bar

12:00 Crazy bowls and wraps - high protein bowl - steak, chicken, vegis

3:00 - choc chip cookie

7:00 - munchies at highland brewery and glass of wine

Monday, October 25, 2010

Monday Oct 25th

5:15 banana and sunflower butter

7:30 - chicken and vegi egg scramble, canteloupe

9:30 - crossfit workout - renegade rows and romanian deadlifts, wod: 2min on/1min off
row cal, burpees, sdlhp, ring pushups

12:30 - cpk - moroccan chicken salad

3:00 - chocolate chip cookie

6:00 - lean hamburger no bun, corn, butternut squash

8:00 - chocolate chip cookie

Sunday, October 24, 2010

Sunday, Oct 24th

slept in!

7:30 - banana and sunflower butter

10:30 - 1/2 sandwich thin round with sunflower butter and honey
11:00 - crossfit HOA wod - 20 min length
12:00 - lunch - hamburger (no bun) squash and corn, iced tea
2:45 - 100 Double Unders - day 6
3:00 - watermelon
4:00 - spicy cheese taquito at QT - WHAT came over me??
6:00 - chicken, green beans carrot, salad
8:00 watermelon and handful of cashews

Saturday, October 23, 2010

Saturday, Oct 23

6:00 banana and sunflower butter

6:30 - 6 mile run with darby and dawn - great weather, great company!!
100 double unders - day 5

7:30 protein shake with banana, pineapple, greek yogurt, coconut

1:00 - barbeque sandwich and vinegar based coleslaw

4:00 carrot sticks & canteloupe

7:00pm - lean hamburger with portabella and guacamole, squash, corn - glass of wine

9pm - choc covered strawberries

Friday, October 22, 2010

Friday, Oct 22nd

5am - banana and sunflower butter

5:15 - bootcamp - ab work, 100 double unders

7:30 - mango chicken slaw

9:30 crossfit - windmills and ringwork - Fight Gone Bad - 280 rx

12:30 - salad with chicken, iced tea

4:00 - larabar

6:30 - steak salad at corner bar and grill

8:00 - handful of raisenets at the movies - social network, good flick!

Thursday, October 21, 2010

Thursday, October 21st

5:00am - banana and sunflower butter

5:30 - crossfit - 4X max reps of pullups (6,5,4,5) 3X max pushups (15,15,15) 2X max strict KTE (10,8) 3 rope climbs . WOD 400row 40 squats 300row 30 situps 200 row 20 pushups 100 row 10 pulllups. CFE - 3min run @7.5%incline 7mph, 3 min rest, 2 min 7.5, 2min rest, 1 min 8.0mph, 1 min rest, 2 min on, 2 off, 3 on.

100 double unders (44 unbroken!)

8:00am - beef, green beans, canteloupe

12:45 - roasted veggie sandwich with mushroom, red peppers, goat cheese & bread (couldnt get around it!) and salad

4:00 apple & cashews

6:oo salmon, broccoli, cupcake from jilly's cupcakery (my major sin of the day!)

Wednesday, October 20, 2010

Wednesday, October 20th

5am - banana and sunflower butter

5:15 - bootcamp - arm/leg circuit and 100 double unders (day 2!)

7:30 - chicken mango slaw

9:30 - crossfit w/o - behind the neck presses 3x5 3x3 58#, side lunges. WOD - thrusters, ohlunges, row

12:00 - badabing salad with chicken at pi

3:30 - larabar

6:30 - beef, squash,

8:30 - banana and sunflower butter

Tuesday, October 19, 2010

Tuesday, October 19th, 2010

6am - banana and sunflower butter

6:30 - crossfit - practice hang power snatch - needs work!! Blaster wod - 2X 50 squats, 50 lunges, 20 jumping squats, 20 jumping lunges - 7:54.

8:15 - chicken and vegi egg scramble

12:30 - steak salad at Molly Darceys

2:30 - 100 double unders - Day one of self imposed double under challenge - 100 double unders every day for 30 days.

4:00 larabar

6:00 - chicken breast, yellow squash, broccoli

8:00 - licked the bowl of banana bread

Thursday, July 22, 2010

Thursday, July 22nd

Training this week -

Still up to date on 100 day burpee challenge..
Runs - on Tuesday ran the 20 minute 90% tempo with Mike B - went well. Today we ran our 8X200's - (38,37,36,36,36,36,36,37).
Crossfit - M,T,W,Th so far this week. All good workouts. Hands ripped, body sore - the usual!
Biking - 20 miles this morning easy on grants trail. less than a week until RAGBRAI - can't wait!
Nutrition - Could be better. Most of my meals I do pretty well, but ice cream keeps calling my name and cookies continue to be my downfall.

Saturday, July 17, 2010

Saturday, July 17th

6am - 8.3 mile run at al foster trail - long slow hill and back down again. Good run, felt hard but good.

Friday, July 16, 2010

Friday, July 16th

5am - banana and sunflower butter
5:30 - boot camp - swiss ball class

7:45 - CFE workout #2 for week 1: 4x400 at the track with 4min rest in between. 1:28,1:27,1:30, 1:28.

8:15 scrambled eggs with turkey, tomato, avacado, and watermelon.
Thursday, July 15th

5am - ride bike to crossfit. filthy fifty 23:45. Ride with Ragbrai gang 38 miles total - HOT!!

Car still not ready! No run today, lunch and a movie with Lexie and resting in the air conditioning. Muny opera - Damn Yankees - still hot! good show, long day.

Wednesday, July 14, 2010

Wednesday, July 14th

9:30 - Crossfit - push presses 3x5 and push jerk 3x3 93#s. WOD 5 rounds of deadlifts@123# and 10 burpees 4:44. Rode bike from Glendale chrysler to class and home.

*back a little sore. No running today. Chocolate cake for dessert - bad girl!

Tuesday, July 13, 2010

Tuesday, July 13th

With Ultimate Helen over its time to think about putting the next event on the calendar. I am feeling a little renewed on the running front and have decided to sign up for the Lewis and Clark 1/2 marathon on October 3rd. Usually training for a race I will loosely follow a hal higdon plan and ramp up my long runs each weekend. This time I am going to try something a little different. I found a 12 week Crossfit Endurance training plan for a 10K/1/2 marathon that I am going to follow and keep track of on the blog. I am hoping some of my crossfit buddies jump in and do this with me, since misery always loves company! I will add a tab to the blog with the training plan. Maybe we can plan some group runs as well.

So, the nitty gritty of this training plan - follow your traditional crossfit strength and conditioning workouts 4-6 days a week. They suggest a 3 on 1 off schedule, but whatever has been working for you up till now. Running workouts are 2-3 times a week and are ideally done atleast 2 hours pre or post crossfit workout. I am having issues with this because its easier to get it all out of the way and get on with my day, but will work on that. Running workouts are typically one time trial/tempo type of workout and one interval workout with an optional second interval workout.
Oh yeah and did I mention the 12 week plan starts this week?

5:00am - banana and sunflower butter

5:30am - crossfit - alt bench press, windmills, ring pushups. WOD - 15 min amrap prowler, 10 sdlhp, 10 push press (53#).

7:00am - CFE workout - 3 miles. This was supposed to be a 5K time trial. Did not run this as fast as I should have, one of the drawbacks of not waiting atleast 2 hours. If you are going to follow the program it would be a good idea to get your time so you can chart progress and calculate what your pace for interval workouts.

Tuesday, June 22, 2010

Tuesday, June 22nd

I kind of fell off the blogging, eating, and exercising wagon for the last week of vacation, but back in St Louis now and ready to regroup. Vacation was awesome! Jumped right back into the Paleo diet on Sunday and have been doing well so far. Browned some ground beef on Sunday and mixed with mango salsa from Sams - has been a tasty protein the last couple of days that I either eat solo or scrambled up in my vegi scramble. Started back at bootcamp yesterday and added a class - 5:30 and 6:30 on Mondays Wednesdays and Fridays. Have some new ladies and some returning people, looking forward to a great summer session. Back to work too yesterday - BUSY day! After work I did the 5pm crossfit class - front squats (103#) 5x5 and killer wod - must have sweated off 5 lbs. 3 rounds of 20 pushups, 20 leapfrogs, 20 dumbell thrusters2-15#), 20 sdlhp(53#) 12:29. Sore today!

This morning crossfit 5:30 - one arm ohpress and romanian deadlifts. max 25# and 85#. Wod was 20min of 3 pullups, 6 box jumps, 9 situps and rest until the start of the next minute. Ran 2 miles after class to measure out mile loop. Hoping we can get the Ultimate Helen 5K going - July 10th - start talking it up and sign up!!!
Headache and really sore right now. Got uverse installed today - all good but our phone doesnt work. No worries, only people that call are sales calls anyway!
Good to see my crossfit buddies back in class - Dawn is a tan goddess and Mike B looks more ripped every time I see him! Looks like all the crossfit men got a group discount on haircuts too.

Tuesday, June 15, 2010

Sunday - No crossfit today so I ran for about 55 minutes - need to run more, feel like I am losing some of the running conditioning. After our run we headed to the green owl for breakfast - diet has officially gone by the wayside and I thoroughly enjoyed the french toast, eggs and sausage. After breakfast we shopped around town then headed back for an afternoon at the pool and beach. Dinner was at the Office on the strip - a themed restaurant that was ok, but way overpriced! After dinner we headed across the street, led by a faint rumbling of reggae music. Stumbled upon a huge open air stage/bar area inside a courtyard of an italian restaurant. Band was great and unfortunately we only caught the last 15 minutes of their set.

Monday - back to Crossfit in the morning - 5 rounds of 3 minutes of cindy with 2 minute rests in between (5 pullups, 10 pushups, 15 squats) - ripped my hand open again - this sucks! Good workout though, headed home (drove Jeff and mark to golf today so in my car) and becky and I headed into west palm to meet the family at the marriott. The new timeshare is really nice and we had a very expensive lunch poolside - shrimp avacado wrap - yummm. Great to be back with the kids, had a low key afternoon and then headed into city place to see the karate kid and eat at cheesecake factory.

Tuesday - last day in Delray - last crossfit at CFDRB - 10 rounds of 3 powersnatches, 4 oh squats, 100m run, 100m walk - 19:19 (53#) In warm up - 5 rds of 20 sec double unders, 20 sec alt lunges, 10 sec rest
Sarah is the owner, Cheryl, Hugh was in the dreds, Rob was the other teacher.

Saturday, June 12, 2010

Saturday -

Rode to Crossfit and found out class doesnt start until 9 today! Rode around for an hour killing time and then headed back for a monster team WOD - some kind of battle or war name, can't remember. Fun set up though - here's how it went: team of 4(me, scott, john, and suzette) each row 500m (or run 400m) then off to "battle station" where we each had to do 15 burpees hopping over ab mat, 15 box jumps, 15 barbell thrusters(33#) and 15 kbswings(35#) then we went to first at war station had to choose between 50 toe to bar or 50 chest to bar pullups between the 4 of us (only 2 could go at a time). Then back to battle station (15 burpees, bj, kbswings, thrusters) then second war station - 50 cleans or 50 push press (we did push press 85#). then battle station 15 of each, then war station three (8 rope climbs or 12 muscleups - we did muscleups and we could sub three pullups and three ring dips for one muscle up) then back to final round of 15's. 33:33 was our time - whew!

That out of the way I rode back and had vegi omelet with becky and hung out at the pool the rest of the morning. The guys played golf and met us back about 12:45. At 2 we rode our weekly bike rentals back to the bike shop and headed to Johnny's on Atlantic to watch the usa/england soccer game and have some lunch. Tie game lucky goal for us, pulled pork and sweet potato fries and LOTS of iced tea - i think i might float away. Now everyone else is napping and I am totally hyped up on caffiene typing my trip highlights so I can recall this week some day since my memory is totally shot. Wish I had a video blog of my whole life, I can't remember anything!!

Friday, June 11, 2010


Mark and Becky come today! Will be great having our friends visit for the weekend and take the kids over to my parents in West Palm so we can have some adult time. It has been a great week. Off to Crossfit again this morning, bench press (5X5 - 75#) and then "Grace" 30 clean and jerks 4:26. Took a long bike ride home afterwards and came back and ate my mango chicken slaw. Time to get everyone up and start the day.

Great Day! Picked up mark and becky at the airport and stopped off on Atlantic to have some awesome fish tacos at the Oyster Club. then took the kids to West Palm. New Marriott looks nice, should be a good week over there. Back to Delray to hang out by the pool and then off to dinner at DaDa - really cute house type restaurant off of swinton with outside lanterns and seating and awesome mojitos. Had Salmon, fennel and green beans - all great. Showing our age- opted against the club scene and headed back to the house to hit the sack.

Thursday, June 10, 2010

Thursday -

Last night long bike ride with girls and pizza at the mellow mushroom. Great ride with my ladies, they actually didnt complain. Ended the evening with So you think you can dance - LOVE that show!!

Thursday morning - off to crossfit - Wod today was 5 rounds of unbroken deadlifts, pushups, kte, and double unders. You have to get atleast 10 to count your numbers so I got zeros on all my doubleunders since I couldnt do them unbroken! 176 I think - deadlift was 125#.
Biked to the Green Owl to meet my family for breakfast - resisted the pancakes and got a vegi omelet and fruit. LOVE Delray! Pool and lunch then a long afternoon ride with Jeff. Took him around lake Ida. We stopped at Johnny's for an iced tea and then swung by the beach shop to buy the dress I wanted yesterday -what the heck, I can wear it down here right! We showered and changed (yes into the dress) and went to the Gulf Stream B&T for dinner. Beautiful view, but food was just ok. We then headed into town for some ice cream at Kilwins and then sat outside at Johnny's to hear a band called the Feeders. They were good and played great 70's that Jeff and I loved and totally bored the kids! Back to the house to watch so you think you can dance and then off to bed.

Wednesday, June 9, 2010

Wednesday, June 9th

I believe I left off yesterday afternoon on our way to a movie. Saw Date Night - pretty funny, and totally unbelievable. We headed to Atlantic to shop the beach shops and everyone managed to find something but me. Might have to go back and get the cute sundress, but really - where will I ever wear it! Dinner was rotisserie chicken and vegis and a large glass of wine - watching the ocean with a glass of wine and my hubby - not too shabby.

Wednesday morning - off to crossfit on the bike for my new daily routine. Today was front squats 5X5 - max 95lbs. Worked on deeper squats - something I am not good at. WOD was 15 min amrap of 10 one handed russian kbswings, 50 meter farmers walk with bell in same hand, 10 swings other hand and walk back other hand. completed 7.1 - and yes florida is still stinking hot!! Headed back home but took my time and rode around the streets of downtown delray to scope out the dinner options for tonight. Leftover chicken salad for breakfast, pooltime, salmon, capers, tomato, cream cheese begal thin for lunch, and apple for a snack. Long afternoon walk on the beach and way too much sun today. Played cards in the pool with the girls and Sheila - we have waterproof plastic playing cards - how cool is that:) I think we are opting for pizza tonight, not sure if I will be good with a salad or splurge on pizza -

Tuesday, June 8, 2010

Tuesday, June 8th

Last night we went out for dinner on Atlantic and found that our old Elvis joint had been spiffed up a little with an expanded menu. Great casual menu with open air seating and the band was setting up for neil diamond and johnny cash covers -didnt stay quite long enough for that! Pulled pork and sweet potato fries - a worthy splurge - skipped the bun, does that make it ok?? Back to the house and chilled for the rest of the night.

This morning did the new routine - up at 7, banana and sunflower butter, and on my bike to crossfit delray beach. today was Kelly - 5 rounds of 400m run, 30 box jumps (24#), 30 wall balls(14#) - they have a lower line for girls, but in true VP fashion I threw to the guys line since I knew I could. 32:01 - Hot Hot Hot! Must have lost 5 lbs of sweat, but got it done. Rode my bike back and made a vegi omelet and strawberries and blueberries. Slipped on the new bikini and headed to the pool where my hubby was lifting weights and getting ready for a beach run. Tagged along and we ran barefoot along the beach for 45 minutes - I am definitely now jelly and done with exercise for the day. We are headed off to see Date Night and Letters to Juliet at the matinee, looks like the storms are rolling in.

Monday, June 7, 2010

Monday, June 7th

7:15 banana and sunflower butter and off to CFDRB for my workout. Different instructor today, great guy - looked like lead singer of a reggae band. We did clean and jerk warm ups and 5X5 of clean and jerk with push press last set 85#. WOD was 1,2,3..10 sdlhp, push press (55#) then immediately to 10,9,8...1 ring dips and pullups. Already forgot my time, but good workout! Class not as big today, instructor nice, but people not as welcoming as we would be! Bike back home, eggwhite vegi omelette and strawberries, bikini, book, and beach!
Sunday, June 6th

8:00am - Crossfit is closed today so I woke up to my typical banana and sunflower butter and then did my own workout by the pool. alternated between bentover rows and romanian deadlifts - 3 sets of ten close elbow rows, reg rdl, 3X10 wide elbow, staggered leg, 3X10 one arm lawnmower rows, one leg touch downs. Then WOD - 3rounds of 10 shuttle runs (about 50m), 100m lunges, 25 situps.

Time to relax! - took easy ride with sheila, finished my book, made rotisserie chicken mango slaw for lunch, kayaked in the afternoon with the girls, and picked Jeff up from the airport at 5:30. Randy bbqd porkchops, corn on the cob and squash/carrots. Off to ben and jerry's for a little ice cream dessert - it is vacation, right?!
Saturday, June 5th

Woke up this morning and decided to ride my bike over and check out crossfit delray beach. 4 miles from our place, perfect warm up ride. Sarah is the owner of CFDRB and the place was packed! Gym was smaller than ours and there were probably about 16 people in the class. We did a 800m warm up run and then went straight into instruction for the wod. Turkish getups - never have done them before - but an interesting move. Basically holding a kb with one arm straight up overhead as you are lying down. Then you methodically get to a standing position while keeping the weight straight up and looking at it the whole time. WOD was 21 right hand turkish getups(15#), 50kbswings (35#), 21 LH KB OH Squat(15#), 50 KBSWINGS, 21RH KB OH squats, 50 KB swings, 21 LH Turkish getups. Time was somewhere around 21 minutes. No log book so I am going to blog my workouts this week!

Really liked the place so she is going to let me workout for the week. Also got a tshirt, may have to buy another one, they have some good shirts. Rode back to the house and hit the pool with my girls. Should be a good eating week, I love love love this kind of vacation - lots of fish, fresh fruit and vegis, reading, walking the beach, bike rides, and games. Wish we could stay all summer!

We went to the bike shop this afternoon and rented three more bikes for the rest of the week. Took a bike ride around Lake Ida and rode the bikes back to the house while my mother-in-law drove the car back. For dinner we went to Two Georges Restaurant on the marina side - great restaurant - reggae band playing in the bar and swing seating for us (two swing benches with a picnic style table in between) - girls got a kick out of it. Had the blackened dolphin and mixed vegis and wayyyy too much tea - couldnt get to sleep. Off to the grocery store after dinner to stock up for the week and then off to bed with a good book.


Thursday, June 3rd

Left at 6:30 for Florida with the girls and a full car and my bike tied on back. First stop was Murray State University in Kentucky. Got there right in time for our 11am appointment and we were given a walking tour of the campus which was nice, but dead since school is not in session. We really liked the dorm setup (residential colleges - each dorm kind of like their own fraternity with separate intramural teams, govt, etc). The head of the nursing school though was not our favorite and I think made Jamie's decision not to attend Murray. Abby really liked it however, so maybe in a couple of years we will go back.

After that we got back in the car, and drove 7 more hours to Macon GA where we stayed the night. Woke up and did my own little crossfit wod - 4X 800m run, 20 pushups, 50 flutter kicks, 30 dips. My calf muscle is REALLY tender!

Eight more hours to Delray Beach and arrived just in time for dinner. Jeff's parents are joining us for the week and had rotisserie chicken, rice, and vegis all ready. Good to be here!

Tuesday, May 25, 2010


5am - banana and sunflower butter

5:30 - crossfit - CrossFit Total - 1 max rep back squat (165#), OH press (63#), deadlift (163#) and 500m row (1:52)

Swim wu 250m, 5min on , 2 min off X2, 1min on , 30 sec off X5

Crossfit - 1 mile run with Christy and 20 minute amrap of 15 squats, 10 pullups, 15 kb swings, 5 burpees. I think 8 rounds - totally ripped my hands - ughhhh

Sunday, May 23, 2010

May 17-23rd

Life has gotten too busy to log my food daily, but I am going to try to track my workouts. Food has been pretty good, have added cheese back into my salads for some flavor, and will have a sandwich once or twice a week. I am not staying strict paleo anymore, but am trying to eat as close as I can and still enjoy food and keep some moderation in my life.

crossfit just about every day this week - pretty heavy on lunges and situps this week, my legs are definitely feeling it.

Tuesday, May 18th - bike ride from CFVP up marshall into kirkwood - about 12 miles, wanted to get a hill in and accomplished that.

Friday, May 21st - 8 34 second hill repeats at the middle school. Working on midfoot strike - hill work a great way to accomplish that - hard for your heel to strike going up hill. Bought some lightweight shoes at lunch today at ghisallo.

Saturday, May 22nd - Met up with Todd's training group at kehrs mill and clayton to bike the hills of wildwood. Stayed with the group for part of the way, but just dont have my legs yet and bob, bao, and david and I cut out at Hardt and headed back getting 30 miles in. Good challenging ride for me. Need to pick up the biking training to 2 times a week.

Sunday, May 23rd - Headed to Fenton Park to test out a 5k route. Looking for possible options for the 5K running challenge we are looking to run this summer at the gym. Wore my new shoes and clocked the 5K under 24 minutes. Really trying to keep my form up and think about my positioning with each step. Will take a while for this to feel comfortable, but felt like I was getting in a groove. Definitely harder on the calves and hamstrings, my legs will need to adjust.

Plan for next week:Crossfit monday, tues, wed, thurs. Swim Mon and wed, Bike tues and thurs, run wed and fri. Off to state for Jamie this weekend and rest on saturday. Maybe katy trail bike ride with family on sunday and UCity 10k run on Monday.

Tuesday, May 18, 2010


5:00 - banana and sunflower butter

5:30 - crossfit - 4x5 deadlift 143#, ring dips, WOD - Karen - 150 wall balls 7:15

7:30 turkey mango slaw with broccoli and spinach and hardboilded egg and chopped pecans

Monday, May 17, 2010

Monday, May 17th

Just got back from the crossfit endurance cert in chicago last night and pumped about working on my running technique. They gave us a six week program of drills and skills to help us work on technique and phase us into a CFE way of training - less miles, more intensity. Bummed that I found out we are hosting this cert next month, but Melissa H and I had a good time and soaked in good knowledge. Im really interested to see if anyone else wants to jump on board with me and work on running this summer.

5:00am - sunflower butter on half of a sandwich thin round

5:15 bootcamp

7:30 - turkey, cabbage, carrots, egg, walnuts, apple, 2Tbs mayo, apple cider vinegar - all mixed up

8:30 - running drills barefoot - need to get some minimalist running shoes - innov-8, nike free, or vibrim 5 - going to shop this afternoon. Found out I am a big time heel striker - lots of bad impact jarring up my body with every step!

12:30 - salad with chicken, cranberries, goat cheese, pine nuts at deweys

4:00 - crossfit w/o - ohead squats (45lbs) and bent over rows (25# dumbells) WOD - 123..8 dumbell thrusters (2 15#'s) 5 pullups, 10 kte, 20 lunges

5:30 - beef curry with spinach and butternut squash

8:00 - apple and sunflower butter

Thursday, May 6, 2010

Day 5 - Thursday

5:00am - banana and sunflower butter

5:30 - crossfit - 5X5 oh presses with wtd lunges and skin the cat 58 lbs - tried 63 - just couldnt do it. WOD 3 rounds of 500m row and 15 burpees 6:09 I think - heart was pumping!

7:15 - chicken, spaghetti squash and trader joes punjab spinach sauce. good sauce, not as spicy as the curry - is some milk in the ingredients though if you are staying pure paleo. Papaya

8:15 - went and cancelled out my golds membership (still active until july) - I guess I am now officially a crossfitter! Did tabatas on bike 20 sec on:10 sec off - 1o rounds for speed, 10 hill rounds. Swam 500 meters easy. Hydromassager.

9:30 larabar

I am cooking a turkey in the crockpot - hope it turns out

1:00 - fuji apple chicken salad breadco and diet coke

6:00 - crockpot turkey turned out great. Just took a whole turkey and rubbed one package of lipton soup mix over and under skin. cut up an onion to put in cavity and sprinkled with thyme, oregano, onion powder. Cooked on high one hour then low for 7. Removed skin and served - fall off the bone tender. Served with Cauliflower "Brown Rice" - just put a cauliflower head in the food processor and pulsed until it was the consistency of couscous. heated 1Tbsn of olive oil in a pan and sauteed one of the onions from the turkey - add cauliflower and season with garlic and onion powder and paprika. Good substitute for rice. Also had summer squash

8:00 - tried to make a paleo dessert concoction - processed raisins, apricots, walnuts - added cocoa powder, coconut, almond butter. - Tasty and rich but didnt really hold together in a brownie like I thought it would.

Wednesday, May 5, 2010

day 4 - wednesday

5:00am - banana and sunflower butter

7:30 - chicken mango slaw

9:30 - crossfit - 6X3 front squats with max dhpullups in between (103lb) partner workout with Carly - sandbags and bear crawls and burpees - oh my! Worked on double unders - 8 in a row - getting there!

12:30 - bison burger and sweet potato fries - treated myself to trainwreck today - it was yum!

6:00 - chicken and spaghetti squash in a trader joe's curry sauce and papaya

8:30 - apple and sunflower butter.

Tuesday, May 4, 2010

Day 3 - Tuesday
5:00am - banana and sunflower butter

5:30 - crossfit - backsquats and windmills 4X5 113lbs - WOD - Fran 21-15-9 thrusters pullups 6:05 (53lb thrusters - kipped pullups)

7:30 - egg white scramble with spinach and steak and peppers, onions, tomatoes. Papaya

11:30 - leftover steak chicken etc from kabobs, orange, carrot sticks

2:00 - larabar

4:00 papaya

6:30 - Chicken sausage from trader joes, grilled summer and zucchini squash, grapes - glass (ok 2) of wine

8:00 - pistacios

Monday, May 3, 2010

Day 2 - Monday

5:00am - banana and sunflower butter

5:15 bootcamp - light wts and 15 minutes easy spin

7:30 - egg white scramble with vegis and chicken from kabobs last night - yum!

9:30 - crossfit workout - so good to be back! 5X5 backsquats , windmills, and ring dips WOD: 18 minute amrap 200m run, 10 kb swings (35#) 10 wall balls (10#) 8 rounds and 9 kb swings completed - great job 930 crew!

11:45 - chicken mango slaw

3:30 - parsnip chips

5:30 - chicken spaghetti squash

7:30 - banana and coconut protein smoothie

Sunday, May 2, 2010

Sunday - Day 1:

Its time to count down days again. Apparently when I am not in a contest I eat like crap and do not hold myself accountable, so I am back on the Paleo wagon and am looking forward to a great summer with healthy eating, crossfit, and casual biking, swimming, and running. I also plan to work on my paleo recipes this summer and put together some great creative recipes that would make even the pickiest eaters (aka my family) embrace a healthier lifestyle. So, starting off with breakfast this morning "French Toast Fruit".

BTW - marathon was NOT good yesterday. No excuses, just lost steam after mile 14 and couldn't get my mojo back. Relieved that I finished, frustrated that I had such high expectations, and resolved to step back from marathon racing the rest of 2010 and focus in other areas. Two marathons in three weeks was not the best idea!

9:00 - French Toast Fruit - see recipe on recipe page

9:30 - walk with my hubby - stretch the legs out!

12:30 - mango chicken slaw

3:00 - larabar

6:30 - beef and chicken shish kabobs with peppers, tomatos, mushrooms and onions and a salad

8:00 pear and tsp sunflower butter

Friday, April 30, 2010


5:00am - banana and sunflower butter

Off to Champaign today for my marathon. Last couple of days have been pretty good with nutrition, but I need to get off the sweets again. This is obviously my downfall. Went out for a three mile run yesterday and had to walk a little - no feeling too confident for my run tomorrow. Its also supposed to rain - yukk! Looking forward to getting beyond this race and back into a crossfit/paleo mode - feel like I am backtracking at this point. Anxious to hear how the CFVP team does is colorado - I know they will do awesome, so proud of the ladies and how hard they have been working. Ok, time for a breakfast of leftover vegis and pork - my new obsession is not wasting the leftovers!

Tuesday, April 27, 2010

6am - 1/2 banana

6:30 - run 3 miles at 8min mile pace, swim 750m

7:30 -chicken and vegi scramble, papaya

12:00 - high protein bowl with chicken and steak

5:30 - curried beef and squash, salad

Monday, April 26, 2010

5:00am - sunflower butter and banana

5:30 - med ball workout at bootcamp

7:00 - chicken and vegi egg white scramble & blueberries

9:30 - push press 3X6 2X5 - last set 85lb - only 3, ring dips, pushups, toe to bar WOD: 15 kb swings 35#, 25 sit ups, 12 swings, 15 situps, 9 swings, 25 situps, 12 swings, 15 situps, 15 swings 4:52

11:30 - curried beef and butternut squash, asparagus, clementine orange

3:00 - apple and sunflower butter

5:30 - 1 piece of lexie's pizza bubble bread

7:30 - chicken

Sunday, April 25, 2010


7:30am - slept in again! Baked "French Toast" - sliced apples, bananas and blueberries covered with 2 eggs, coconut milk, and vanilla poured on top. Top with shredded coconut and walnuts and bake for 15 minutes - yummmmmm

12:00 - spinach salad with chicken and vegis

3:00 - soft pretzel

5:30 - chicken, parsnip chips, asparagus

Feel so blah today - miss it when I don't work out!

8:00 - my girls made chocolate chip cookies - again! 2 small cookies.

Sorry, skipped a day or two - it is the weekend - yeah!

7:30 - slept in - it was WONDERFUL. banana and sunflower butter and then off to the track for an old school Yasso 800 workout. The theory behind this workout is that if you can do 10 800m repeats at your projected marathon finish time then you should be ready to complete the marathon in that time. So.. if I am hoping to get a 3hour and 30 minute marathon I needed to run 10 800m repeats at a 3min 30sec pace. - Mission accomplished - ranged from 3:15 to 3:26 on all repeats. Hope this is a good sign for next weekend.

9:30 - larabar

12:00 - spinach salad with pork, vegis, balsamic vinaigrette

5:00 - 20 teenagers stuffed into my house for prom pics - they all looked gorgeous! Will post a pic of the gang. Followed them down to union station to take more pictures then met my mom and dad for dinner at Mojo's on South Grand. Fantastic tapas spot that just opened up - I highly recommend it. Strayed wildly from Paleo, but if your going to stray this is the way to do it. We tried the lamb sliders, salmon in Phyllo, jerk chicken, crab empanadas, and bread pudding for dessert. - A pleasant food coma.

Thursday, April 22, 2010

5:00am - banana and sunflower butter

5:30 - crossfit - push jerk - 5X5 85# (need to work on form) and single leg work
WOD - 2min on, 1min off - row, dips, squats, sdlhp, burpees 35cal,53,91,41,28 (218tot)
2 mile run with melissa H

7:30 - chicken mango slaw - one of my favorites

Wednesday, April 21, 2010

5:00am - banana and sunflower butter

5:15 - bootcamp

7:30 - papaya and oatmeal cookie dough (made cookies for my bosses birthday) I have a cookie disorder - this is NOT going to be a good day!

12:30 - salmon spinach salad at Bristols

3:00 - yes, just scarfed down 4 oatmeal cookies - I have NO control with cookies - hope my family eats the rest tonight so they are GONE

6:00 - pork tenderloin, summer squash and broccoli, butternut squash

8:00 - I can''t admit to how many cookies I just ate, but lets just say they are all gone!!!

Tuesday, April 20, 2010

5am - banana and sunflower butter

5:30 - crossfit - 4X4 deadlifs and max pushups - 133#, WOD - burpee pullups 20-15-10 & kbswings 10-15-20 7:11
run w/o with Melissa H - 6X1 min on, 1 min off sprints - ugh! Nice to have the company!

7:30 - hamburger butternut squash curry - my family is making fun of my bizarre breakfast choices. - who cares - this curry is fantastic!!

12:00 - high protein bowl at crazy bowls and wraps - chicken steak and vegis

3:00 lara bar

6:00 - pork tenderloin, butternut squash, mixed vegis

8:00 - bowl of cereal

Monday, April 19, 2010

5:00 - banana and sunflower butter

5:15 - bootcamp step with light weights

7:30 - hamburger and butternut squash curry & papaya

12:30 - chicken mango salad

3:00 - papaya

6:30 - tuna steak and steamed broccoli and glass of white wine

8:00 - warning - moment of weakness - mini cookie dough blizzard from dq

Sunday, April 18, 2010

8:30 - YEAH! Slept in this morning and it felt wonderful! Went downstairs anxious to try my hamburger and butternut squash curry that I concocted in the crockpot yesterday. It was delish - recipe on the recipe tab. Then made french toast for my daughters and decided I needed a paleo friendly french toast. Sliced an apple and layed it in a single layer in a 9X9 sprayed pan. mixed an egg, 1/3 cup of coconut milk and a tsp of vanilla and poured over the top. Topped with some flaked coconut, chopped pecans and cinnamon and baked in the oven for 15 minutes at 375. You need to try it if you are looking for a sweet breakfast - very tasty.

1:00 - salad from Lion's choice w/o cheese and italian dressing

3:00 - went up to track with daughters - practicing 400 m repeats for Lexie's track meet (ran 2 with her, watched the rest)

6:00 - hamburger with guacamole, yellow and zucchini squash, broccoli salad

8:00 - cereal

Saturday, April 17, 2010

5:45am - banana and sunflower butter

6:30 - 6 mile run at Al Foster trail - Rockwood Reservations - nice morning

8:00 - Crossfit - OH squats and ring work, WOD 400mrun, 15 squats w/ 2-15lb kbs, 15 pushup burpees no hop, 400m run 30 squats, 30 burpees, 400m run 15squats, 15 burpees. Can't remember time - good workout.

9:45 - vegi egg scramble

1:30 - hamburger with avacado chimichurri sauce and carrot sticks

5:30 - savor the flavors event at the high school. Very interesting walking around to the 20+ food booths trying to find paleo friendly items. Managed to accumulate salad, broccoli salad, guacamole, chicken, pork kabobs, and a strawberry smoothie. What a mishmash of food in my belly!

8:00 - bowl of cereal (oh how I have missed cereal!)

Friday, April 16, 2010

5:00am - sunflower butter and banana

7:00am - chicken slaw with clementine orange and egg salad

8:30 - 45 minute run around CFVP

9:40 - Crossfit - "Kelly" 5 rounds of 400mrun, 30 wall balls 14#, 30 box jumps 20" - 25:29

12:15 - salad at russells - no cheese, balsamic vinaigrette

3:30 - larabar

7:00 - salmon spinach salad at hanleys and glass of wine

9:00 1/2 a bag of coconut m&M's - didnt know they made them - they are awesome!

Thursday, April 15, 2010

5am - banana and sunflower butter

5:30 - Crossfit - 4X12 backsquats - 93lbs russian twists, half moons WOD: 7 rounds of Cindy - 5 pullups, 10 pushups, 15 squats 6:19
CF Endurance w/o - 8 rounds 1 min on, 1 min off sprints

7:00 - paleo chili and spaghetti squash

12:00 - fuji apple chicken salad breadco (no cheese) and choc chip cookie

7:00 - deweys salad and 2 pieces socrates revenge pizza - 3 dessert balls, glass of wine - what a great cheat night with my new crossfit family - you guys are the bomb!

Wednesday, April 14, 2010

Wednesday, April 14th

5:00am - banana and sunflower butter

5:15 am - bootcamp straightaway work, med ball, bands, and abs

7:00 - strawberry and banana protein shake

9:30 - crossfit - 5X5 ohpress 58#, pistol squats, abmat situps. WOD 10 min of 3 burpee box jumps, 5 sdlhp, 7 kbswings - finished 11 rounds

12:00 - chiken mango slaw with some egg salad, grapes

3:00 - canteloupe & macadamia nuts

6:00 - salad with chicken, spinach, asparagus, carrots, corn, avacado, yellow pepper, mushrooms, vinaigrette.

8:30 - canteloupe

Tuesday, April 13, 2010

Tuesday - April 13th

5:00 - banana and sunflower butter

5:30 - crossfit - deadlifts, one legged box jumps, ring work. Stayed light on deadlifts - hamstrings sore! Wod - 400m with 30lb kbell, 400m run, 400m row - 6:00 min (1 mile easy cool down run)

7:00 - pork mango slaw

12:45 - paleo turkey chili with spaghetti squash

3:00 - follow up bodyfat test after the 10 week challenge .... Gained 6 lbs of muscle and lost 2 lbs of fat!!!!!!! I am so stoked now, 10 weeks of eating like a caveman really did pay off! This challenge is exactly what I needed, it definitely lived up to the "Next Level" name. I know everyone else will have equally amazing results, it really helped that we were all going through it together and were able to feed off of each other's enthusiasm. Thanks crossfit valley park!

6:00 - chicken spinach salad at the corner pub and grill with vinaigrette

8:00 - small bowl of cereal

Monday, April 12, 2010

Monday, April 12th

5:00am - banana and sunflower butter

5:15 - bootcamp

7:oo - tilapia

9:30 - conditioning and lateral movement day - brandon says

11:30 - grilled pork tenderloin and spaghetti squash with coconut milk, coconut, garam masala, raisins.

3:00 - egg salad with spinach and carrots

5:30 - paleo chili with spaghetti squash, strawberries

7:45 - bowl of cereal
Sunday, April 11th

5:00am - bowl of oatmeal with craisins and walnuts

7:00am - Go St. Louis Marathon - 26.2 miles - 3hrs, 51min. Race went really well, weather was warm but gorgeous! Stuck pretty much accoring to plan, keeping the first 20 miles between 8:30 and 9min pace. Original plan was to run the last 6 miles at an 8 pace and finish strong. Actually felt better the last 6 than i have in soooo long. Miles 21 and 22 were an 8:07 and 8:16, then the hills and the heat took me back in the 9 range, but overall the last 6 were strong and form felt good. Didn't see any of the other crossfit gang at the race, hopefully alll did well.

post race - banana and 100 cal pac of cookies

Lunch - Joanie's pizza! 2 slices of pizza and grilled chicken salad with vinaigrette - oh and VERY large diet coke - yummmmmmm

dinner - grilled pork with olive oil, balsamic, and steak seasoning marinade, salad, glass of wine

dessert - cookie dough concrete from the malt shop - really - I am going to start getting back on track this week! (tasted soooo good, but sick to my stomach afterwards!)

Saturday, April 10, 2010

Saturday, April 10

7:30 - banana and sunflower butter

Friday, April 9, 2010

Friday - I am stopping the day count - challenge is over and I am ready to reflect and set new goals. Planning on keeping up with the blog since it keeps me in check on my eating, and it is a great way to track my workouts. Time to figure out the summer race calendar and plot out a training plan for the summer to add in biking and swimming.

5:00am - banana and sunflower butter

7:30 - bowl of raisin nut bran with skim milk

10:30 - turkey lunchmeat, walnuts, carrots

2:30 - larabar

6:30 - pasta dinner at church for team living water - marathon on sunday - yikes! Brownie at home - felt sick afterwards, my body is not used to this!

Thursday, April 8, 2010

Day 67 - Thursday

5:00am - banana and sunflower butter

5:30 - crossfit - 5X5 backsquats alt with max pullups - tested for the challenge and got 7 deadhang pullups (starting was 3), 145# backsquat - 3 reps (started at 113), and 25 pushups (up from 5). Pretty sure the decibels from Melissa H's cheering was what pulled me up from that last backquat. WOD today - KB swing(35), box jump, thrusters(45#bar) 10,9,8...1 8:14.

So impressed with everyone's progress and weight loss. I saw a picture of Dan F on the wall from before the challenge and I hardly recognized him. Talk about inspirational stories, they need to add up all the weight lost, and added pounds lifted on the benchmarks and make a paleo/crossfit commercial!

9:00am - 3 mile run easy at 9min pace - hydromassager(the real reason I still step into Golds!)

12:45 - spinach salad with turkey, avacado, mushrooms, tomato, beets, carrots, pecans, red pepper, balsamic vinaigrette. 2 choc/fruit balls

6:00 - bison burger(no bun)with avacado, zucchini and yellow squash, glass of white wine

Wednesday, April 7, 2010

Day 66 - Wednesday

5:00am - apple and sunflower butter

5:15 - boot camp

7:30 - beet salad and egg salad

12:00 - chicken tropical salad off weight watchers menu at applebees

6:15 - hamburger on portabella cap, beet salad, parsnip fries

8:00 - 2 chocolate fruit nut balls (see recipe under treats)

Tuesday, April 6, 2010

Day 65 - Tuesday

5:00am - banana and sunflower butter

5:30 crossfit - behind the head overhead presses, wtd step ups 5X8. WOD Helen 3 rds 400m run, 21 kb swings, 12 pullups - 9:58 (30lb kb)

7:30 - chicken mango slaw

12:00 - salmon spinach salad (hanleys)

3:00 - semi - cheat paleo treat (see recipe)

6:30 - fuji apple chicken salad at bread co and chocolate chip cookie

Monday, April 5, 2010

Day 643 - oops 64, seems like 643! Monday

5:00am - banana and sunflower butter

5:15 - bootcamp

7:00 - baked eggwhites and vegis, butternut squash

9:30 - crossfit - 5X5 front squats, box jumps 110lbs, tall grey box with 25# wt - WOD - prowler work with sprints and lunges. body ring rows and a little pullup work.

12:00 - flank steak with avacado chimichurri, asparagus, papaya - Made some egg salad for later that is really good and simple - recipe on recipe link

3:30 - larabar

5:30 - chicken breast, beet and orange salad (herb's recipe)

8:00 - butternut squash

Sunday, April 4, 2010

Day 63 - Easter

7:30am - baked egg with vegis and bacon, papaya, pork

12:30 - chicken papaya slaw, 2 deviled guac eggs

5:00 - chicken, squash, corn, tomato, asparagus

6:30 - small piece of cake and 2 mini 3 muskateers (sorry, its easter and i am sick of this!)

Saturday, April 3, 2010

Day 62 - Saturday

6:00am - oatmeal with craisins and walnuts

7:00am - 10 mile run - forest park to tower grove park and back - BEAUTIFUL! Felt good this morning

10:00 - low cal turkey wrap at Einsteins - sprouts, turkey lettuce, tomato, cucumber

1:30 - Moroccan Chicken salad - cpk

3:45 - orange and macadamia nuts

7:15 - flank steak with avacado chimichurri sauce (see recipe page), butternut squash, asparagus - Yumm - stuffed!

Friday, April 2, 2010

Day 61 - Friday

7:00am - ground beef chili with mango peach salsa, strawberries and blueberries sprinkled with coconut.

11:15 - teriyaki salmon bowl with vegis and quinoa at crazy bowls

3:00 - larabar

4:30 - crossfit - pistol squats, straight leg deadlifts, ring pushups. WOD - 1 round of Fight Gone Bad to compare with the beginning of the challenge. 96 in January...115 today! Dying to know how the morning crew did today, I am sure you all killed it! Let me know. Was everyone else dying by push presses? Great job this afternoon sharon, melissa K, monica, lynn, donna, sharon - some powerful ladies :)

6:30 - lemon pork, broccoli, cauliflower and carrots, parsnip chips, glass of red wine

Thursday, April 1, 2010

Day 60 - Thursday

5:00 - banana and sunflower butter

5:30 - crossfit w/o - 5x5 Push presses alt with wtd lunges. 78# on last set of push presses - could only do 4. WOD 21-15-9 Burpee box jumps, pullups 8:29 - kipped all my pullups - YEAHHHH. Dawn and Melissa H did too - great job ladies! Also ripped my first callous, feels like a right of passage:) Oh, also 3 1mile repeats around CFVP circle

7:30am - pumpkin chili, orange/beets/prunes

10:30 - larabar

12:00 - salmon mediterranean salad - breadco

5:30 - bison patty and steamed broccoli

8:30 apple and sunflower butter

Wednesday, March 31, 2010

Day 59 - Wednesday

SOOOOO ready for this awesome weather!

5:00am - banana and sunflower butter

5:15 - bootcamp - kb and jump rope workout - run 3 miles

7:30 - pork mango slaw with carrots, avacado, pecans, mayo, apple cider vinegar

9:30 - crossfit w/o - 4X10 - ring rows, ring dips, windmills. Then went out front and pushed the prowler - uggghh! Good workout Brandon! Went straight to the hardware store to get supplies for the pullup bar I am putting in my garage this afternoon - wish me luck!

12:00 - pumpkin turkey chili on portabella mushroom and deviled guac egg with caribbean jerk seasoning (followed the recipe on my recipe link but added caribbean jerk spice and a wedge of bacon on top. Yummm)

3:00 - apple slices and cashews

6:30 - orange pork stir fry with pork, mushrooms, orange and yellow peppers, yellow quash and zucchini squash, onion, water chestnuts

8:30 - 2 hardboiled egg whites

Tuesday, March 30, 2010

Day 58 - Tuesday

5:00am - banana & sunflower butter

5:30am - Crossfit - 5X5 backsquats end w/ 133# 10 jump squats and ten pushups after each set of backsquats. WOD 7rds 10 SDLHP, 10 tricep dips 4:14

7:30 - egg white vegi scramble, chicken, blueberries

10:00 - apple and almond butter

12:00 - salmon spinach salad

3:30 - Larabar

6:00 pork and spinach salad with balsamic vinaigrette

9:00 - hard boiled egg white

Monday, March 29, 2010

Day 57 - Monday

5:00am - banana and sunflower butter

5:15 - kickboxing and interval run - 10 X .10 miles @ 9.0, .10 off at 6.0

7:00 - vegi egg scramble and turkey burger

9:30 - 4X8 thrusters and russian twists with 20lb kb last thruster set 68lbs (felt good!)
WOD - 3 rds 25 ohwl(25#), 60' bear crawl, 10 jump squats, 20 kte 9:04

11:45 - pumpkin turkey chili, orange olive salad

2:00 - went to doctor to get antibiotics for the mexico stomach issue. Here is my dilemma - I have gained 5 lbs! I know i shouldnt freak out, but I HATE the whole weight thing. Really hope this is muscle gain!!!!

5:30 - bison burger (no bun) side salad vinaigrette dressing, steamed broccoli

8:15pm - butternut squash

Sunday, March 28, 2010

Day 56 - Sunday REST DAY!!!!

7:00am - Mango slaw with pork

10:45 - larabar

12:30 - leftover crockpot coconut chicken with spaghetti squash, handful of pistacios

3:30 - made a batch of pumpkin turkey chili for the week. had a small bowl. Used ground turkey, can of pumpkin, can of diced tomatoes, yellow pepper, garlic, onion, some peach mango salsa.

6:00 - spagetti squash and ground beef spaghetti sauce, tried to recreate the orange, olive, onion salad from last night. I like the odd combo!

8:00 - hoping nobody reads this - broke down and had 4 hershey kisses and bowl of cheerios. So ready for this to be over!

Saturday, March 27, 2010

Day 55 - Saturday When is this challenge over???

6:00am - oatmeal with blueberries and bananas

7:00am - 20 mile run - started at starbucks at wydown and hanley and ran clayton, ucity, park, clayton - legs definitely heavy from crossfit this week, but got it done!

Lara bar - 1/2 at mile13, 1/2 at end

1:00 salmon spinach salad at Hanleys Tap - tasted amazing - resisted the roll but had a bite of jeff's mushroom barley soup - their food is really good!

3:30 - strawberries and macadamia nuts

6:00 - crossfit cooking event - lots of great food - thanks for hosting a wonderful event - need recipes for the beet salad and the orange olive onion dish.

9:00 - banana and sunflower butter

Friday, March 26, 2010

Day 54 - Friday

7:00 - mango slaw with pork

12:00 - chicken with apricots and spaghetti squash, pistacios

4:30 - crossfit - 5x5 overhead presses 58lbs, toe to bar and pistol squats. WOD 4 burpees at the top of each minute and 100 dumbell thrusters (15lb dumbells) 8:33

6:30 - chicken burgers with orange citrus aioli, green beans, sweet potato fries

8:30 - blueberries, bananas, walnuts, and cocunut heated in oven - yummy treat

Thursday, March 25, 2010

Day 53 - Thursday

5:00am - 1/2 banana and 1 tsp sunflower

5:30 - crossfit workout - weighted step ups and max rep pushups and pullups. WOD 5-10-15 sdlhp & thrusters 43lbs?

7:30 - mango chicken slaw

9:00 - 4 sets of 800m run @ 7:30, 400M row, 10 pushups. Hydromassager - mmmmmmmm.

12:00 - last of curry chicken with some addede pork and spinach, pistacio nuts

3:00 - larabar

6:15 - Crockpot chicken breasts with 1/2 cup orange juice and apricots. Added coconut milk right before serving and served over spaghetti squash (rice for my husband) - needed a little more seasoning, but will be a good leftover for tomorrow. Mixed asian vegis too.

8:30 - banana and sunflower butter

Wednesday, March 24, 2010

Day 52 - Wednesday

5:00 - 1/2 banana and 1 tsp sunflower butter

5:15 - boot camp

7:30 - mango chicken slaw

9:30 - crossfit - 4X10 1 leg deadlifts and getup situps WOD: 20sec on/10sec off X6 of jumping squats, box jumps, jumping jacks, jumping pullups.

12:00 - curry chicken with butternut squash and peas

1:oo - ok, I have SPRING FEVER! Dusted my bike off and hit Grant's Trail. Its been months since I have ridden - I still remember how! Good easy ride 16 miles

2:30 - lara bar

6:30 - Rosemary Pork Tenderloin with apricots and dried cranberries with a port wine sauce, asparagus, mixed vegis. This was my attempt at a crockpot recipe with apricots, but I don't think it is contest worthy. Sauce didn't really turn out, but pork was good.

Tuesday, March 23, 2010

Day 51 - Tuesday

5:00am - 1/2 banana and tsp sunflower butter

5:30 - crossfit w/o - Windmills, 1 legged squats, superman WOD: Brian - 100 squats, 75 jumping pullups, 50 push press @33# - 3 burpees at the top of each minute - 6:39

7:00am - protein shake with apple, pecans, flaxseed

8:30am - run w/o - 2 mile tempo run to "52 second hell hill". 5 hill repeats then 1 1/2 mile run home.

10:00 - Chip fiesta! Did some experimenting with chips this morning. Put the apple chips in the oven before my run and took them out when I got back. REALLY good. Then I decided to try a parsnip with the microwave method I found on allrecipes.com. Worked great. Used sea salt and carribean jerk seasoning and they were awesome. Put the recipes on a new tab - "Two Ingredient Treats".

1:00pm - chicken curry with butternut squash and peas

3:30pm - clementine orange and macadamia nuts

7:00pm - mango chicken slaw salad - YUMMM

Monday, March 22, 2010

Day 50 - WOW - 50 days!

5:00am - 1/2 banana and 1 tsp sunflower butter

5:15 - bootcamp - welcomed the class back with kb work, burpees, wtd lunges, and some plyo jumps, 2.5 mile run

7:30 - spaghetti squash with meat sauce and an apple

12:30 - high protein vegi bowl at crazy bowls and wraps with steak and chicken

3:30 - almonds

5:30 - Curry chicken with butternut squash and peas (recipe on recipe link). I thought it was yumm, and very easy!

8:00pm - apple and almond butter

Sunday, March 21, 2010

Day 49 - Sunday

Crossfit competition today was AWESOME! Went into it this morning frustrated with my progress and down about my back and sick stomach. Came out totally pumped and excited about this new exercise community that I have stumbled on. Seeing all of the incredible athletes is so motivating. The progress that all of the valley park crossfitters has made over the last couple of months is so much more than I have ever seen with any of the other exercise program I have been involved in in the past. So props to Dan, Brandon, and Herb for bringing out the inner athlete in all of us. Ok, back to my paleo journey and hopefully back on track for the remainder of the next level challenge.

7:00am - Breakfast - oatmeal with 1/2 banana and tsp of sunflower butter

10:00 - WOD #1 - 109 clean and jerks with Christy @ 55lbs. - Didn't get our time, but Christy kicked butt and we got through it.

protein powder and pineapple

WOD #2 - Chipper workout - 20 thrusters, ring rows, row, kb swings, burpees, box jumps - Great job team Eat my chalk - again, no clue on our time.

2 meatballs

WOD #3 - 2 400m runs, KB sprawl pyramid with Christy - Jeff and Trey did 4-400m rows and pyramid clapping pushups - what studs! Eat My Chalk was a great team - next year - prescribed!

banana and lara bar

6:00pm - Dinner - hamburger on portabella cap with guacamole and parsnip fries. Thanks for the recipe, I will play around with the spices, but liked these alot. Oh, some strawberries too.
Day 48 - Saturday

Ok, back from a week in mexico and a less than stellar eating week. managed to stay with a vegi omelet and fruit for breakfast, lots of vegis and chicken for lunch, usually beef and vegis for dinner, but probably atleast one drink every day, ice cream and crepes for dessert at least 3 nights and a couple of tortillas to scoop up that great guacamole! OK confession time over, and I definitely paid for it, because I came back with a BAD case of Montezuma's Revenge! You have heard enough, but pretty sure Everything I ate last week has worked its way out by now!

Breakfast - oatmeal

lunch - vegi egg scramble with pork

dinner - spaghetti squash with meat sauce

Thursday, March 11, 2010

Day 39 - THursday

5:00am - banana and sunflower butter

5:30 - crossfit w/o - kb skills and chinups - 7max! WOD 4min wtd lunges, 3 min ohpresses(18lb), 2 mn cone touches, 1 min hurdle burpees 1min rest in between each. 110,69,35,19

7:15 - breakfast - chicken breast, slaw, apple, pecans, mayo, orange squeeze, apple cider vinegar

12:15 - deweys harvest salad with chicken, figs, bacon, spinach, mixed greens, apple cider vinaigrette, pumpkin seeds

3:00 - larabar

6:30 - leftover lettuce wrap salad with the kelp noodles, bean sprouts, green lettuce, turkey mix, cashews

8:00 - butternut squash

OFF TO CANCUN - Won't be checking in again until next Friday.

Wednesday, March 10, 2010

Day 38 - Wednesday

5:00am - banana and sunflower butter

5:15 - step aerobics and run w/o - 20 30 sec on , 30 sec off hill repeats @10min mile, 10 incline

7:30 - breakfast - Mango Chicken Slaw Salad - chicken breast, cabbage&carrot (pre-cut into slaw), pecans, mayo, apple cider vinegar, juice of one clementine, mango cubes - YUM
Stepped on the scale this morning. My goal is to just gain muscle, not lose weight, so why does it bother me that I weigh the same as when we started? Putting the scale back in the closet.

1:00 - salmon, green beans, and fruit cup

3:00 - larabar

5:00 - crossfit w/o 4X5 front squats (103lbs) and SOTS, ring pushups WOD - Grizzly - 3 rounds 5oomrow, 120' bear crawl, 12 burpees - 11:45. Garage door open - LOVE this weather!!

7:00pm - dinner - lean burger with guac, marinated mushrooms (see recipe), butternut squash.

Tuesday, March 9, 2010

Day 37 - 5:00am - banana and sunflower butter

5:30 - crossfit - 4X8 backsquats - stayed at 105lbs - resting rib. WOD 7 rounds 10sdlhp,10 pushups

7:00am - 2 of those whole food energy squares

8:00am - run w/o - 1 mile wu, 3 rounds of 1min,2min,3min(equal rest in between) at 6:40, 6:30, 6:22 (cheated on last 3 min - i was done!) 10 minutes on hydromassager

9:00am - protein shake with mango, banana, flaxseed, coconut flakes

12:00 - lunch - chicken breast and salad

6:00pm - turkey asian lettuce wraps (recipe on recipe page) and steamed mixed vegis. Turkey mixture was GREAT! I would definitely recommend.
8- butternut squash and slice of turkey

Monday, March 8, 2010

Day 36 - Monday

5:00am - banana and sunflower butter

5:15 - bootcamp - med ball workout and 20 min spin easy on bike

7:30 - salad with chicken carrots, mushroom, avacado, pecans. 2 clementine cuties

12:30 - salmon and spinach salad

3:30 apple and almond butter

5:15 - butternut squash sprinkled with pecans

6:30 - a couple of these energy block things I found in the bulk dept at whole foods - made out of sunflower seeds, sesame seeds, yes, honey, and cashews and dates.

Sunday, March 7, 2010

Day 35 - Sunday

5:30am - oatmeal with banana

6:15 - Long run - 16 miles at Grants Trail. Weather was great, run was great, felt strong until the end. Rib pain not too bad when I run. Starting to feel like the crossfit/paleo is helping the running. Legs feel stronger.

9:00 - egg, cucumber, tomato, red peppers, and fruit cup

10:00 - protein shake with banana, coconut, flaxseed

1:00 - larabar and orange and some pistacios

4:30 - salad with chicken breast

6:00 - piece of chocolate chip cookie cake and a spoonful of icecream - I was WEAK!!!

Saturday, March 6, 2010

Day 34 - Saturday

5:45 - oatmeal with banana and almond butter (carbing for weekend endurance activities)

6:30 - Workout for Water at Crossfit - the crossfit guys did an awesome job of putting on a charity event for my running friends this morning. Dan created the "Stephanie" WOD - a partner wod with 1000m row & 100 lunges (one partner does each), 800m run, 50 situps/50 burpees/50 pushups(split between the partners), 800m run, 1000m row & 100 lunges(completed by the partner that did not do the first time). We had 5 teams and everyone did fantastic! Bao and Jeff J were the champions with a time of ?? - I will have to find that out. Everyone had a great time and has total respect for crossfit intensity!
7:30 - 3 mile run in VP

9:30 - egg, spinach, mushroom, and turkey sausage whole wheat wrap, 2 clementine oranges

1:15 - lunch at CPK - morrocan chicken salad

4:00 - larabar

6:00 - dinner - Steph's chicken salad with portabella mushroom (see recipe) - this was GREAT dish for leftover chicken breasts.

8 - 1/2 an apple and almond butter

Friday, March 5, 2010

Day 33 - Friday

5:00am - banana & sunflower butter

7:30 - chicken and vegi scramble - loaded with vegis. Canteloupe

9:30 - Crossfit w/o - Went into todays workout thinking I would take it easy today - can you ever take it easy in a crossfit workout?? Deadlifts and ring work. WOD - 5 rounds of 5 deadlifts(93#) 10 pushups 20 wtd lunges (2 15# dumbells) 400 meter run. 14:03.

11:00 - Larabar - cherry pie flavor is my favorite!

12:30 lunch - citrus coleslaw and salmon and roasted cauliflower with curry sauce - recipes on the recipe page - linked by the very appropriate sign at the Valley Park Deli that I snapped a picture of today!

3:30 - piece of beef jerky and strawberries

Thursday, March 4, 2010

Day 32 - Thursday

5:00am - banana and sunflower butter

5:30 - crossfit - romanian deadlifts and russian twists. WOD 1,2,3...10 wtd front squats with 6 pushups, 12 situps, 16 lunges in between - 12:00 min. Aerobike for time - 1 mile@2:50. Headed straight to Golds for 10 minutes on the hydromassager.

7:30 breakfast - steak and vegi scramble with tomato, avacado, broccoli, spinach, red pepper, mushroom, avacado. Cold spaghetti squash with a little coconut milk, cinnamon, and a small squirt of honey - tasty. How sad is it that spaghetti squash is my breakfast treat!

10:30 - larabar

1:00- Reached a new level of wierdness today - took my own homemade steak salad and two clementine oranges to culvers to eat while my daughter and her friend had concretes. All this before spending an hour and a half at Bounce U listening to kids screaming and running around. I get mommy points today!

4:00 - apple and sunflower butter

6:00 - dinner - slow cooker pork and saurkraut, roasted cauliflower, mixed fruit salad (pineapple, blueberries, mango, banana, grapes)

8:oo carrot sticks and handful of almonds

Wednesday, March 3, 2010

Day 31 - Wednesday

5:00am - banana and sunflower butter

6:15am - 30 minute easy spin

7:15 - steak and vegi egg scramble with tomato, spinach, broccoli, red pepper, avacado. Canteloupe

9:30 - crossfit - 5x5 OHpresses& pushpresses - hurt back midway through - backed off of 53#. Deadlifts with dumbells. WOD Helen - 400m run, 21 kbwings, 12 pullups X3 - 9:59 - first time doing kipping pullups in a WOD! Sloppy but finished - 30#on KB.

12:30 - Lunch - Salmon spinach salad at Hanleys - REALLY good!!

3:00 - massage with Ramon - my back is really wrenched, so bummed.

4:15 - Larabar

6:00pm - dinner - slowcooker pork and saurkraut with apples, peas, brussel sprouts - glass of white wine. Yes, I think all the talk of cheating today on the blog has gotten to me. Personally, think I need to stick as close as possible to the plan, because once I start cheating I will lose the momentum that I have built over the last month. One day at a time, it won't last forever! I am putting the slowcooker pork recipe on the recipe link, it was really good and the first time I have eaten saurkraut in 25 years!

8:00 - canteloupe and a spoonful of almond butter

Tuesday, March 2, 2010

Day 30 - Tuesday

5:00am - banana and sunflower butter

5:30 - crossfit - 5X5 backsquats and ring dips 135lbs max - went down for last set to work on form. WOD 21-15-9 thrusters and sdlhp 53lbs 10 box jumps in between each set (6:03)

7:30 - leftover spicy lemon pork (even better cold!) Banana Blueberry Compote (see recipe at side). Feeling very deprived this morning as I am making chocolate chip pancakes for my girls(ok, I licked the bowl a little - that doesnt count, right?). So I made a breakfast treat for myself. bananas, walnuts, coconut, blueberries -it was delish!!

8:00am - run w/o - 1 mile wu@6.0, 10 1 minute hill repeats 10 incline 6.0 speed, rest 1 min in between, 1 mile cool down @ 6.0mph. Stretch and hydromassager

9:15 - 1 scoop protein powder in water

12:15 - lunch - crabcake on portabella cap with wasabi aioli mustard, brussel sprouts, 2 clementine cuties

3:15 - Larabar

6:15 - Dinner - london broil (marinated in olive oil, lemon juice, red wine vinegar, orange juice, ginger, dry mustard, cayenne pepper, garlic, 1 tsp honey) broccoli, spaghetti squash

8:00pm - canteloupe

Monday, March 1, 2010


5:00am banana and sunflower butter (I get it at trader joes or walmart)
5:15am - kickboxing class

7:15 - breakfast - protein shake with pumpkin, blueberries, pineapple, flaxseed. 3 deviled eggs

9:30 - crossfit w/o - 4X10 bent over rows (85lbs) with one legged squats, box jumps. WOD 4X400 with 2min rest in between 1:17, 1:18, 1:19, 1:17.

10:45 - hardboiled egg white and clementine cutie

12:15 - spinach salad with chicken, carrots, yellow pepper avacado, tomato, pecans, balsamic vinaigrette. Kiwi

3:00 - beef jerky (Holland Meat & Cafe on sugarcreek smokes their own beef jerky - really good. I am going to see if they will make me some salmon jerky)

5:30 - dinner - spicy lemon pork, carmelized brussel sprouts, spaghetti squash (recipes on recipe page)

8:30 - couldnt make it - had an apple and almond butter - I have no willpower at night!

Sunday, February 28, 2010

Day 28 - Sunday

7:00 Breakfast - tilapia, eggwhite vegi scramble, kiwi

9:30 - run/row challenge - Partnered up with Dan Furnas for a heart pumping 2mile run and 5000m row. 33:05 I think. Dan did not slack off on the running at all and helped us get a good lead which we were able to maintain on the row even though Alex and Lynn were breathing down our necks! Great job to everyone - it was a close race for all 5 teams and a great workout.

10:30 - protein shake with banana, coconut, 1 tsp sunflower butter, flaxseed

12:30 - lunch - 2 kfc grilled chicken breasts, carrot sticks 2 clementine cuties

3:30pm - blueberries and walnuts

6:00pm - dinner - 3 guac hard boiled egg halves (no meat on top - didnt have any - recipe to the side), leftover paleo chili, leftover butternut squash. Leftover night! Ok, going to try not to eat after dinner this week - wish me luck!!!

Saturday, February 27, 2010

Day 27- saturday
7:30- bowl of oatmeal with blueberries and walnuts - tasted like heaven. I have a 15ktrail race at 10 - hoping the extra carbs fill the tank.

10:00am - 15k trail race - Castlwood Cup at Castlewood. 1:26:11. Really good run. Felt great and had plenty of energy. My inexperience was what held me back, combined with the mud, the creek, and the bike ruts in the trail. Would definitely do this one again!

11:45 - banana and slice of turkey

1:15 - Lunch at Chevy's - chicken fajita salad no cheese - apple salsa vinaigrette

4:45 - apple and almond butter

6:30 - dinner - rotisserie chicken breast and butternut squash.

Blisters on my feet from new trail shoes hurt soooo bad! Went to Chevy's for post race lunch, NO chips or marguaritas, Martini party tonight - paleo sucks sometimes! Oh well, it will be worth it - right??

1 glass white wine - not a morsel of food. Exhausting day!

Friday, February 26, 2010

Day 26 - Friday

7:00am - breakfast - baked tilapia and eggwhite vegi scramble(tomato,yellow pepper, mushrooms, spinach, avacado). 1 Clementine cutie

8:00am - worked on kipping pullups - some progress - hands hurt!

10:00am - banana and sunflower butter

12:15 - lunch - salad with shrimp, dried cranberries, pineapple at Chilis - ok salad probably too much sugar in the dressing, would have rather had my paleo chili sitting in the fridge at home! Cooking carribean chicken with mango coconut sauce in the crockpot for dinner - can't wait.

3:45 - 2 mini chicken burgers and paleo chili - starving!

6:00 - carribean mango chicken (not that great - has chicken, diced tomatoes, mango chunks, coconut milk, curry, raisins) and quinoa and vegis (my pre-race carbs)

8:30 - banana and 1 tsp sunflower butter(I know, fruit at night, I need help!)

Thursday, February 25, 2010

Day 25 - Thursday

5:00am - banana and 1 tsp sunflower butter

5:30 - crossfit - 2 sets max rep backsquats at body weight - 123# - 8 reps,8 reps. Work on skin the cats and dead hang pullups - up to 5 chinups! WOD 15-10-5 Thrusters,sdlhp - 10 situps in between each 4:36

7:00 - eggwhite scramble with tuna, mushrooms, tomato, spinach, avacado. Kiwi and blueberries

9:00am - 2 mile run easy, ladder up and down 10min to 8 min and back to 10min pace. 2000 meter row - 8:23 (goal is to beat 8min by end of challenge!) Hydromassager

10:15 - protein shake - blueberries, pineapple, coconut, ginger, nutmeg, flaxseed, water, ice

12:00 - lunch - spinach salad with chicken, carrots, mushrooms, tomato, avacado, peas, pecans, balsamic vinaigrette. 2 clementine cuties

3:30 - apple and almond butter

6:00 - dinner - paleo chili, asparagus, peas

8:30 - protein powder water and blueberries

Wednesday, February 24, 2010

Day 24 - Wednesday

5:00am - banana and sunflower butter

7:00am - seared tuna and butternut squash

9:30 - crossfit -side lunges with racked kettlebells, ring rows, handstand pushups - 4 sets 8-10 reps, WOD 500Mrow, 10,9,8....1 box jumps and burpees - 9:15

10:30 tuna app and bite of paleo banana bread

12:15 lunch - 3 mini chicken burgers with orange citris aioli, asparagus, 1/2 banana and blueberries, handful of almonds

3:00 - handful of nuts

5:30 - tuna apps, peas, grapes

8:00 - apple and almond butter

Tuesday, February 23, 2010

Day 23? - Tuesday

5:00am - banana and tbspn sunflower butter

5:30 - Crossfit - 4X10 seated overhead presses (10,12,15,20lbs) and 4X8 staggered deadlifts each leg WOD 10-15-25, 15-20-30, 20-25-35 kte, kbswings, pushups - 1 min rest in between - end with 100 walking lunges.

7:30 - breakfast - eggwhite scramble with chicken, tomato, mushrooms, spinach, avacado. butternut squash

9:00am - run/row w/o - 1 mile warm up @ 6, 4X400 at 6:30 pace 1:30 rest inbetween. Then 4X500m row w/ 2min rest inbetween. Hydro massager

10:30 - orgasm smoothie - yes, you read that right - saw this on the Doctor Tv show on ABC as I was running the treadmill this morning. (click link for the recipe) Basically all ingredients good for whats going on down there! protein powder, blueberries, banana, nutmeg, flaxseed, ginger, ( I added a little coconut milk and ice) - Yum!

12:30 - moroccan chicken salad from CPK (one of my fav's - ive listed the ingredients about 5 times I think!)

5:45pm - dinner - chicken burger on portabella mushroom cap with Orange peel aioli and avacado, carrots, asparagus with citris glaze (recipes for both on recipe page) - burger was really good. ALOT of cooking tonight! Planning on making an ahi tuna app for class tomorrow - hope it turns out.

8:00 apple almond butter and canteloupe

Monday, February 22, 2010

Day 22 - Monday

5:15 - bootcamp and 4X400m runs with 1 min rest inbetween

7:00am - protein shake with pumpkin, banana, ground flaxseed, shredded coconut

9:30 - crossfit - work on overhead presses and ring dips and wtd step ups. WOD - Fran - 21-15-9 Thrusters, pullups 45lbs, black band 6:30

11:30 - lunch - turkey breast, butternut squash, 2 clementine oranges - handful of pistacios

3:00 - Pure Organic bar from trader joes - these are prettygood

5:30 - dinner - chicken breast with roasted portabella mushroom and avacado, kale chips, steamed carrots

8:00pm - canteloupe and blueberries

Sunday, February 21, 2010

Day 21 - Sunday

REST DAY!!!!!!

7:30 - breakfast - protein smoothie with pumpkin, apple, banana, flaxseed, coconut

12:30 - lunch - spinach salad with turkey breast, carrots, tomato, avacado, mushrooms, pecans, balsamic vinaigrette. Canteloupe and blueberries

3:00 - apple and almond butter

6:00 - dinner - chicken breast, butternut squash, brussel sprouts

8:30pm - blueberries and canteloupe

Saturday, February 20, 2010

Day 20 - Saturday

5:45am - sandwich thins bread with almond butter w/flax and honey

6:30 - 16 mile run in forest park - felt good! Legs a little tired from the workouts this week, but energy level was good. I think the extra carbs helped. Plan on adding grains the night before, breakfast and right after long runs.

9:30am - banana and egg,spinach, and turkey sausage whole wheat wrap

12:15am - turkey breast, carrot sticks, grapes

3:00pm - apple and almond butter (couldnt help myself - bought more at trader joes - im addicted!)

6:00pm - dinner - spinach salad with salmon, walnuts, apples, bacon, balsamic vinaigrette - at Hanleys pub and tap and west county mall - really good! Oops - forgot - had a glass of chardonnay

8:30 paleo banana bread

Friday, February 19, 2010

Day 19 - Friday

5:00am - banana and sunflower butter

5:15 - bootcamp and hill repeats 400m at6mph,no incline - 400m at 6mph, 5.o incline X6 3miles total

7:15am - breakfast - baked tilapia, brussel sprouts, apple

9:30 - crossfit workout - baseline test as warm up (5 min even) - 500m row, 40 squats, 30 situps, 20 pushups, 10 pullups. Strength work - OH lunges 4X20 - 43lbs last one. WOD 8 rounds 20sec on:10 sec off - row, push press, lunges, burpees

10:45 - protein powder and pineapple

12:00 - lunch - morrocan chicken salad - CPK (all good stuff - lettuce, beets, dates, butternut squash, avacado, almonds, dried cranberries, chicken, champagne vinaigrette)

3:00pm - pure organic bar from trader joes

6:15 - dinner - 1 cup pasta with shrimp, broccoli, olive oil, lemon juice, toasted walnuts - YUMMM! First pasta i have had on my paleo adventure - an obvious cheat, but I have a long run tomorrow and have not had enough in the tank on my last couple of runs. Will let you know if the carb tweak was a positive or negative tomorrow after my run.

Thursday, February 18, 2010

Day 18 - Thursday

5:00am - banana and sunflower butter

5:30am - crossfit w/o - wu - over/unders (did NOT like those!) 3X5 deadlifts(155lbs last one) and 3X12 kb o/h presses. WOD: 5min row(75cal), 4min BJ(75), 3min KB swings 30lbs(60), 2min burpees(20), 1 min pushups(19) - 249 total

7:30 breakfast - chicken eggwhite scramble with tomatoes, red peppers, spinach, avacado, bacon crumbles, mushrooms. side of butternut squash

12:30 - lunch - salad with chicken, spinach, carrots, mushrooms, avacado, pecans, balsamic vinaigrette. 1 slice of paleo banana bread

3:00 - smoothie with vanilla protein powder, banana, kiwi, pineapple, coconut, flaxseed, water

6:15 - dinner - paleo chili (used fresh mango peach salsa from walmart - yum) and brussel sprouts.

Wednesday, February 17, 2010

Day 17 - Wednesday

5:00am - banana and sunflower butter

5:15am - kickboxing and plankwork

7:15am - breakfast - chicken eggwhite scramble with spinach, mushrooms, red peppers, avacado. Spaghetti Squash (see recipe at side), canteloupe

9:30am - crossfit - 5X8 KB swings (last set 50lbs), 5X3 box jumps(last set tall grey with 35lb plate) WOD - Brandon Says conditioning (wall touches, bear crawls, crab walks, jumping squats, lunges, squat, plank, etc) - good conditioning wod.

10:45 - scoop of protein powder with pineapple chunks and water

12:15pm - lunch - crazy bowls and wraps - high protein bowl with steak and double vegis - jalepeno/cilantro sauce - great paleo fast food option!

3:00pm - 2 handfuls of almond/walnut/cashew/pistacio mix

6:00pm - dinner - salmon with garlic aioli mustard and capers on a bed of spinach, butternut squash, strawberries

8:00pm - apple and almond butter (ok, almond butter is gone now, I am going to try to not buy for awhile - I am getting addicted!) Am I the only one who eats like 7 times a day??

Tuesday, February 16, 2010

Day 16 - Tuesday

5:00am - banana and sunflower butter

5:30 - crossfit w/o - skill work (windmills, dumbell deadlifts, ring work) WOD 2burpees and wall touch at the top of each minute, 40 box jumps, 30 pullups, 40 push press, 30 KTE - can't remember time (Dawn says 10:41!) but good workout. FYI - the morning crew rocks!

7:00am - breakfast - eggwhite scramble with chicken, spinach, orange pepper, mushroom, tomato, avacado. Mango slices

8:30 - run w/o - 1 mile wu at 6.0, 20X30sec on, 30 sec off - ladder from 9.5 to 10.0 up and down twice (9.5mphfor 30 sec, 30 sec rest, 9.6 for 30, 9.7, ...10,9.9,9.8,9.7,9.6,9.5,9.6 etc) 1/4 mile walk cool down - 4 miles total then 3 sets of 10 pushups, 20 pike leg ups ab machine, 10 incline situps. Hydromassager for 10 min

9:45am - 1 scoop protein powder with pineapple chunks

12:15 - Lunch - spinach salad with steak, tomato, avacado, orange pepper, mushrooms, red wine/balsamic vinegar/oil dressing. Spaghetti squash with 2Tbs coconut milk, shredded coconut, garam masala.

4:00pm - piece of paleo banana bread and a tangerine

6:00pm - turkey taco meat with portabella mushroom cap, mixed vegis

8:00 - apple and almond butter

Monday, February 15, 2010

Day 15 - Monday

Ok, this is a new week and I am ready to refocus after last night's slip. Felt sick all night, I think my body has become used to the healthy food. The wine and chocolate last night threw it for a loop! Knee is a little sore from my fall on saturday, but otherwise feel pretty good and ready for a new week.

7:45am - breakfast - protein shake with banana, pineapple, flaxseed, coconut

11:30am - lunch - filet mignon , butternut squash, asparagus, broccoli and carrots - LOVE good leftovers!

2:00pm - piece of paleo banana bread (didn't turn out too good)

3:30pm - 2 hardboiled egg whites, canteloupe

4:00pm - crossfit workout - half moons, squats, back squats, dead hang shoulder work, planks, wod: 3 burpees at the top of each minute - 30 kbswings, 30 kbsquats, 30kbhpulls - 3:59

5:30pm - dinner - bison burger patty with guacamole and steamed mixed vegis(broccoli, carrots, red peppers, cauliflower)

8:00pm - apple and almond butter

Sunday, February 14, 2010

Day 14 - Sunday

7:00am - protein shake with banana, flaxseed, sunflower butter, 1/4 cup meusli

8:00am - 8 mile trail run castlewood - course preview for castlewood cup in two weeks. With the fresh snow it was softer running than yesterday. Hills tough, but I felt ok. Not sure how I feel about trail running yet, but it was definitely beautiful and peaceful.

10:00am - breakfast - eggwhite omelet with chicken, spinach, mushrooms, tomatoes, orange peppers. Mango slices.

1:00pm - lunch - salmon fillet with spinach salad (spinach, mushrooms, red onion, pecans, crumbled bacon, balsamic vinaigrette). small kiwi

3:30 - apple and almond butter

6:00pm - Valentine's day Dinner - Filet mignon (see recipe at side), butternut squash and asparagus. Glass(ok, 2 glasses) red wine 3 chocolate covered strawberries

8:30pm - 3 chocolate chip cookies - ughhhhh I fell off the wagon!

Saturday, February 13, 2010

Day 13 - Saturday

6:15am - protein shake with banana, 1 tbspn sunflower butter, 2 tbs ground flaxseed

7:00am - 5.5mile trail run at Castlewood - first trail run experience! Ground was hard and very uneven, crossed a creek, killer inclines and fell at one point - not sure if I like trail running yet, but it definitely was pretty and peaceful. (not sure if the rice last night helped or not, still felt low on the glycogen stores on the hills)

9:00am - breakfast at bread co - egg sandwich without the bread - egg, ham, lettuce, tomato and 3 clementine oranges

12:00pm - lunch - chicken curry (added extra chicken)w/ butternut squash and peas and canteloupe and strawberries

3:15 pm - snack - cherry larabar

5:45pm - dinner - Sugo's in Frontenac - Lemon Sole and tomato squash vegi, mixed greens salad with balsamic vinaigrette

9:15pm - almond butter and apple (starving!)

Friday, February 12, 2010

Day 12 - Friday

5:00am - banana and sunflower butter

6:00am - run workout - 1 mile wu @6.0, 1 mile @ 7.0mph, 1mile @ 7.5, 1 @ 8.0, 2X800m @ 8.5, 1 mile @ 6.0 cool down - 6 miles total - 1 min rest in between each mile

7:15am - protein shake w/ vanilla powder, banana, pineapple chunks, water, 2 tbsp ground flaxseed, shredded coconut, ice. This shake rivals a pina colada! Whats everyone's take on ground flaxseed as a source for omega 3's? 2 Tbs has 2400mg omega 3's and mixes great in protein shakes - thoughts?? Love that I am getting some comments, I will respond in my comments section so check back.

8:45am - rotisserie chicken and 1/2cup blueberries - vitamin, fishoil, glucosamine

9:30 - Crossfit - 40 cone touches and 400M row - 4:17, work on behind the head ohpresses, oh squats, skin the cat, WOD: Inside Helen: 3 rds 20 wall touches, 21 kb swings (35#), 12 pullups - 9:56

11:00 - post workout snack - blueberries and walnuts

12:30 - Lunch - Sloppy joes on portabella mushroom cap, mixed vegis, clementine orange

5:45pm - dinner - coconut curry chicken with butternut squash and peas - added 1/2 cup brown rice to prepare for long run tomorrow (Yikes!) Feel bad eating rice, but I need to see if it helps energy level on longer runs. Will let you know tomorrow!

7:30pm - canteloupe and blueberries

Thursday, February 11, 2010

Day 11 - Thursday

Wow, Day 11! Just got back from a kickass crossfit workout and feeling like I am starting to make some baby steps. Skillwork days are good for me - I have soooo many things I need to work on! Glad to hear you like the sloppy joe recipe Melissa, I am going to take a pic today. I am noshing on leftover sloppy joes right now mixed with some mushy spaghetti squash.

5:00am - 1/2 banana and hardboiled eggwhite

5:30am - crossfit w/o - skill work - kipping pullups, handstand pushups, rope climb, ring dips, pistol squats. WOD Filthy 50 - 50 cal row, 50 barbell(45#)lunges, 50 pushups(knees), 50 wall balls, 50 pushups, 50 barbell lunges, 50 cal row - 21:10.

7:00am - breakfast - sloppy joes and spaghetti squash

skipping run workout today (yes, brandon - need to listen to my body) off to work.

12:00pm - morrocan chicken salad at CPK (chicken, lettuce, beets, butternut squash, dried cranberries, almonds, avacados, champagne vinagrette - YUMMMM)

4:00 - Larabar

6:00 - Dinner - Coconut chicken curry (busy day today, just browned cubed chicken in skillet with olive oil spray and put in crockpot with 1 can lite coconut milk, 1 jar trader joes curry simmer sauce, cubed butternut squash and frozen peas - very easy)

8:45pm - bowl of spaghetti squash

Wednesday, February 10, 2010

Day 10- Wednesday

5:00am - banana and tsp sunflower seed butter

5:30am - teach bootcamp step with 8lb wts, 4X400 hill intervals on treadmill - 2 miles total

7:00am - protein shake with choc protein, water, strawberries

8:00am - salmon and kale (used a great marinade for the salmon that I got at Walmart - Annies Naturals Baja Lime Marinade. Ingredient list not too scary and added a GREAT flavor. Used it last night on my turkey breast cutlets too.)

9:30 - Crossfit - 5X3 deadlifts - end @ 153lbs. alt w/ 5 sets of 15 wall balls. WOD 4 rounds 10 wall touches 15 kb swings, 25 situps

11:00am - clementine orange

12:00 - lunch - steak and steamed vegis (high protein bowl at Crazy Bowls and Wraps) w/ jalepeno cilantro sauce

3:00pm - larabar

6:00pm - dinner - sloppy joes on roasted portabella mushroom, side salad w/ romaine, cabbage, spinach, carrots, avacados, pecans, strawberries. (See recipe for sloppy joes - really good on the mushroom cap)

8:00pm - apple & 1tbsp sunflower butter

Tuesday, February 9, 2010

Day 9 - Tuesday

5:00am- banana and sunflower butter

5:30 Crossfit workout - 5X3 push jerk 78lbs - alt with kb windmills. WOD 21-15-9 kb swings, box jumps, pullups (black band) - 6:53. 5 minutes working on double unders - got to one every five jumps.

6:45am - clementine orange

8:00am - breakfast - eggwhite omelet with tomatoes, mushrooms, spinach, topped with avacado and bacon crumbles. Roasted butternut squash

9:45am - run w/o - 1 mile wu @ 10min, 6X800m @3:28, 15 KTE in between each run interval. 4 miles total. 10 minutes on the hydromassager. 6th interval hard!

11:30 - Larabar - ingredients - cashews and dates (was actually pretty tasty - cashew cookie flavor)

12:30pm - lunch- spinach salad with rotisserie chicken, carrots, tomato, avacado, pecans, herb vinaigrette

3:30 - apple and sunflower seed butter

6:15pm - dinner - turkey breast, mixed vegis, butternut squash

8:30 - blueberries and 1/2 a banana & 5 pecans

Monday, February 8, 2010

Day 8 - Monday

5:00am - Pre workout - banana & almond butter

5:15am - teach class and 15 minute easy spin

7:30am - Breakfast - lean hamburger patty with guacamole, broccoli salad with broccoli, carrots, raisins, cabbage,

9:30am - Crossfit - 5X5X3 backsquats 5reps, 30 sec rest with bar on shoulders then 3 more X5, last wt 118lbs - work in kipping pullups and 1/2moons. WOD 5 rounds cone run, 10 kb swings (35#), 5 burpees, 5 pullups 3/4 band, 5 box jumps - rest for time it took to do round times: 1:24,1:18,1:15,1:14,1:13. More energy in workout then I thought I would have - dragging all weekend long.

10:50am -Post w/o snack - protein scoop blended withn pineapple chunks and water (1/2 before workout and 1/2 after)

12:00 - lunch - spinach salad w/ carrots, mushrooms, avacado, cabbage, asparagus and crab cakes with garlic mustard aioli

3:30pm - snack - apple and almond butter

5:30 - glass of red wine

7:30 - salmon and wilted spinach salad