Paleo pancakes >>> regular ones

In light of my renewed focus on nutrition, I thought it would be a horrible idea to fall into the tried and true tradition of Easter brunch at one of the many restaurants in Austin.  Instead, I invited a few friends over for an attempt at Paleo Easter.  On the menu:

• Paleo pancakes, courtesy of the Performance Menu
• Scrambled eggs
• Bacon!
• Lemon tarts, also courtesy of the Performance Menu (see earlier post)

All in all, the paleo pancakes pretty much rocked.  We messed around with various toppings: dark chocolate chips in the pancakes (awesome), raspberry topping (awesome), heavy whipped cream topping (awesome again)… all three combined, amazing.  Ryon did an awesome job with the eggs and bacon; I screwed up the flipping of the first couple pancakes, and handed that job over to Ryon, who then rocked it.

I did my first intermittent fast from 5pm Saturday through 1pm Sunday… about 20 hours.  I even ran 5k Sunday morning, while still fasting!  I can say that my performance didn’t degrade at all, I just need to remember to drink a lot more water.  I think I’m going to start a weekly IF protocol, just not sure which day — in true CrossFit style, I’m going to keep it interesting and just fast whichever day seems most appropriate.

Today’s WOD: run 5k. 22:02, PR.

The Fittest Games… try again.

After completing the Fittest Games first round a few weeks ago, and not getting in the top 15, I decided to register for the second round anyway.  Not that I expect to win, but I want to have a better showing this time than I did last time.

I believe my nutrition is better than it was a month ago.  I believe I can perform better than I did a month ago. I think any blocks I have are mental.  As coach John barked at me during the first round… “get mad! why don’t you get mad!”  I need to learn to get mad… channel something and find a way to stop being so cerebral about competing and more carnal.

So here are the workouts:

1st Workout
4 Rounds for Time – 20 minute cap
Phat Running Cindy
400 Meter Run
5 Pull Ups
10 Push Ups
15 Squats Men – 115lb Women – 80lb
*All Pull Ups are Chest to Bar

2nd Workout – 20 Minute Cap
500 Meter Row
10 Full Squat Clean Men – 155lb Women – 100lb
2 Pull Ups
8 Full Squat Clean
4 Pull Ups
6 Full Squat Clean
6 Pull Ups
4 Full Squat Clean
8 Pull Ups
2 Full Squat Clean
10 Pull Ups
500 Meter Row
*All Pull Ups are Chest to Bar

Let’s see if I can get mad this time.

Monday 090323

It’s been a while in blog-land… I’ll post something more insightful later.

Today’s WOD

• 4 rounds of 500m row, 400m run: 17:09.  6 rounds of Cindy in 7 minutes.
• Teach spin @ 24, Cycle 80.

Monday 090309

woke up at 5:20am.

5:25am: spark, arganine extreme, muscle strength.

6:15am: crossfit WOD.

8:00am: 3 egg omelette with turkey, cheese, and salsa.  1 cup black coffee.

10:15am: 2 slices deli turkey meat, 1 colby cheese stick.  water.

12:20pm: 1 big salad with mixed greens, berries, parmesan cheese, a few croutons, balsamic.  water.  1 square dark chocolate.  2 slices deli turkey meat.

3:45pm: 1 cup black coffee.

4:45pm: spark and arganine extreme, catalyst.

5:3opm: teach spin @ 24.

7:15pm: 2 slices of pizza, broccoli and peppers, milk, the rest of the cookies and cream gelato that is no longer allowed in my house!

10:00pm: 1 pint nuun.

Today’s WOD

• crossfit: 7 rounds of 5 deadlift, 7 OHS, 9 burpees.  i’m still very sore from the fittest games, and my OHS is very poor, so I opted at the recommendation of my coach to go for lighter weight and higher reps to practice form.  so, the first 5 rounds were done at 45, the last 2 at 65, and each round i did 10 OHS instead of 7.
• teach cycle at 24.

Thursday 090305

woke up at 5:50am

5:50am: spark and arganine extreme, muscle strength.

6:50am: crossfit WOD.

8:15am: breakfast tacos (i made em myself!): 3 eggs scrambled with carne asada, some cheese, jalepeno tortillas.  black coffee.

11:20am: blackberries, almonds, buffalo jerky.

12:15pm: arganine extreme, catalyst.

12:30pm: bike ride… about 24 miles with some hills, 3 sprint repeats, and tempo riding.

2:45pm: muscle milk shake with orange juice and raspberries.

4:40pm: sweet potatoes, romaine salad with balsamic, iced dark chocolate mocha with whole milk.

Today’s WOD

• crossfit Helen: subbing a 400m row for the run, everything else rx’d, 13:05.