Friday

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!

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

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

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.

Saturday

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.

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

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!!!

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

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

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

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!)

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!

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 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 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 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

7:30 - banana and sunflower butter

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!

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

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)

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

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

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!)

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!

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

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