Thursday 1/29

Amrap 20 minutes

400m run
Max pull ups

3-3-3-3-3-1 pull ups

8 - scrambled eggs, fruit, coffee
12 - beef stew, banana
3 - almonds
6 - grouper filets, broccoli
7 - 2 mich ultras

I was definitely surprised that I was able to get 5 rounds of 3 pullups and then 1 pullup in at the end. Considering that I attempted my first dead hang pullup last week, I thought that I would get 3 at the beginning and then drop off to 2 or 1 at some point during the workout. Very happy that I did the WOD as prescribed today, although my arms are starting to get really sore!

Wednesday 1/28

400m run
25 Power snatches (65 lbs)
25 Box jumps
750 m row
25 Box jumps
25 Power snatches
400m run

Time of 20:55

8 - The usual scrambled eggs, fruit, coffee
12 - paleo chili, green beans, apple
2 - almonds & 2 tangerines
5:30 - beef stew

Tuesday 1/27

15 rounds:

3 Clean n' jerks
6 Push ups
9 Air squats

Time of 26:02

8 - scrambled eggs, fruit, coffee
12 - quarter pounder with cheese
3 - almonds
6 - paleo chili, tangerines
8:30 - mich ultra, salmon

Paleo chili

Should be perfect for the cold weekend coming up!

2 lbs. lean ground beef, browned and drained
2 14 1/2 ounce cans of diced tomatoes
1 green pepper, chopped
1 onion, chopped
2 cloves garlic, minced
2-3 tbsp chili powder
1 tsp pepper
1 tsp cumin

Put all ingredients in the slow cooker, stir. Cook on low for 10-12 hours, or high for 5-6 hours.

Monday 1/26

Amrap 20 minutes
200m run

Completed 15 rounds

8 - scrambled eggs, fruit smoothie, coffee
10 - pear
12 - paleo chili
2 - 2 tangerines
6 - curried shrimp, almonds, carrots

Sunday 1/25

Got in a little run today, did about 2.7 miles this afternoon in 21:35 (best time to date for the 10 mile canal path that I run). I need to measure it to get an exact distance sometime, but I think it's between 2.5 and 3 miles. Anyway, I felt great after the run and I was glad that I did it.

8 - Scrambled eggs, pear, coffee
12 - paleo chili, 2 tangerines
4 - cherries, almonds
6 - paleo curried shrimp
7 - coffee, brownie
8:30 - 1 mich ultra, more curried shrimp

Saturday 1/24

8:30 - Coffee, pear
10 - Shrimp
11 - Almonds, pear
12 - Tilapia, rice, plantains
6 - Shrimp, green beans
7 - 1/2 box of sour candy
9 - paleo chili

Thursday 1/22

30, 25, 20, 15, 10, 5 rounds of:

Burpees
KTE

Time of 32:51

Not too pleased with my time today, but then again, burpees are not my strongest area. Just happy to get through that workout and move on. I can already feel my abs getting sore!

8 - Scrambled eggs, pear, coffee
12 - turkey sandwich with baked lays
6 - chicken, tangerine
7 - mich ultra
8 - cherries

Wednesday 1/21

Jackie

Row 1000m
50 Thrusters @ 45 lbs
30 Pull-ups

Time of 12:05

8 - 3 scrambled eggs, fruit smoothie, coffee
12 - Salsbury steak, corn
5 - Chicken, nectarine
9 - Paleo chili, mich ultra

Tuesday 1/20

Deadlifts 21-18-15-12-9
Double unders 50-40-30-20-10

Time of 20:55

8 - 3 scrambled eggs, fruit smoothie, coffee
12 - paleo chili, tangerines
5 - chicken breast, broccoli
7 - mich ultra
8 - nectarine

Monday 1/19

Hang Power Cleans

1-1-1-1-1-1-1

95-115-115-135(F)-135(F)-135-140

8 - Coffee, fruit smoothie, 3 scrambled eggs
12 - Salmon, carrots, 2 tangerines
3 - 2 Apples, almonds
6 - Paleo chili

Sunday 1/18

8 - Hard boiled egg, tangerine, coffee
11 - Applesauce, almonds
12 - Salmon, broccoli
3 - Bowl of paleo style chili
4 - 2 tangerines
6 - Bowl of chili
7 - Apple

Saturday 1/17

9 - Bran & date muffin with coffee
11 - Salad with chicken (walnut oil and vinegar)
3 - Oreo McFlurry
4 - Apple, almonds
6 - Curried shrimp, broccoli


I know there were a couple of cheat meals today, I'm trying to limit the cheat meals to 3 per week right now. We got the chance to do some good meal planning this afternoon, and we picked up all the ingredients needed to make four different paleo meals tomorrow. This should get us through most of the week with meals ready and in the fridge. I think this will make eating paleo next week much easier.

Friday 1/16

"Angie"

100 Pullups (Jumping)
100 Pushups
100 Situps
100 Squats

Time of 33:55

I missed my PR by 1:40, but I did jumping pullups on the bar instead of the rings. I was disappointed not to beat my previous time, but I gave it 100%. I think jumping pullups on the bar takes a little extra time, you can't bang it out as fast as with the rings so maybe it's a wash.

8 - Fruit smoothie (strawberry, bananna, blueberry, blackberry, raspberry)
9 - 2 Hard boiled eggs
12 - Grilled chicken breast, tomato
4 - Vegetable beef soup
6 - Mojito, Bud light, Ahi tuna, saucy shrimp, calamari (got some appetizers at Bonefish)

Thursday 1/15

W.O.D.

Amrap 20 minutes
400M run
10 KBS (Add 10 KBS each round)

4 Rounds (about 3 seconds shy of getting that last run in....aargh)

8 - 3 Paleo scrambled eggs, fruit smoothie
8:30 - Coffee with half and half
12 - Salmon, 2 tangerines
1 - Apple
4 - Almonds, tangerine
6:30 - Scallops with mushrooms, tomatoes, onions

Wednesday 1/14

8 - Fruit smoothie
8:30 - Grilled chicken
12 - Shrimp, chicken, 2 oranges

Tuesday 1/13

Run 800M
Burpees 10-9-8-7-6-5-4-3-2-1
HSPU 1-2-3-4-5-6-7-8-9-10
Run 800M

Time of 31:47

Wow, that was one hell of a workout! That's all I have to say about that.

8 - Coffee with half & half
9 - 2 hard boiled eggs, apple
12 - Salad with chicken and pine nuts, 2 tangerines
4-7 - Grilled shrimp, chicken, and roast beef, wine, beer, various desserts (Open house party at the office)

Monday 1/12

Deadlifts 3-3-3-3-3

225-225-235-235-185

8 - 3 scrambled eggs, coffee
10 - Apple
12 - Roast beef sandwich
4 - Apple
6 - Grouper filets, green beans
8 - Natural applesauce
9 - Cherries, almonds

Sunday 1/11

8 - 3 Scrambled eggs, all natural applesauce
8:30 - Coffee with 50/50
12 - Tilapia with crab meat, steamed veggies & cup of cream of onion soup
4 - Apple
6 - Pear
8 - Chicken sausage and one mich ultra

The weekend went by way to fast, but I'm looking forward to some heavy lifting tomorrow!

Saturday 1/10

W.O.D.

3 games of beach volleyball

8 - Fruit smoothie (strawberry, bananna, blueberry, blackberry, raspberry)
8:30 - Hard boiled egg
10 - Almonds
12 - 3 Hot dogs
3 - Ice cream from DQ
5 - Bananna, walnuts
8 - Meatballs, carrots
8-10 - Three Mich ultras (hey, it's still football season)


Today was a beautiful day, the weather was awesome! We went out to Ft. Myers beach with some friends from church. We had lunch under the pavilion by the pier and played some beach volleyball. Then we went over to Dairy Queen with Tim and Tiffany and caught up with them. I know I've had some cheat meals the last couple of days, so tomorrow is going to be pretty strict paleo.

Friday 1/9

It felt great sleeping until 7:30 this morning, slept like a baby after a long night last night. I think the outcome of the game last night had something to do with it. The Gators are the champs.

8 - 2 Hard boiled eggs, almonds, banana
9 - Coffee with half & half
11 - Apple
1 - Chicken quesadilla
3 - Banana, almonds
6 - Wild salmon, green beans
9 - Apple

Thursday 1/8

400 M Run
40 GHD Situps
400 M Run
20 Burpees
4 Rope climbs
20 Burpees
400 M Run
40 GHD Hypers
400 M Run

Time of 31:21

8 - 3 Scrambled eggs, almonds
8:30 - Coffee with half & half
10 - Apple
12 - Kashi meal (coconut chicken)
6 - NY Strip steak with sweet potato and ceasar salad
8 - Slice of cake

We went out to celebrate my dad's 60th birthday at Sam Seltzers, and had a cheat meal because of the sweet potato with cinammon butter. I got him a national champtionship for his birthday. Go Gators!

Wednesday 1/7

20 Min. Amrap
Row 500M (once)
5 Power cleans (95 lbs)
10 Push ups

8 Rounds + 2 Power cleans

5:30 - Banana
8 - Hard boiled egg, fruit smoothie
10 - Apple
12 - Tilapia with rice & steamed broccoli
5:30 - Chicken breast, apple
9:30 - Hard boiled egg, cherries

Tuesday 1/6

"Fran"

21-15-9 Thrusters & Pullups

Time of 9:12

5:30 - Apple
8 - Scrambled eggs
8:30 - Coffee with half & half
10 - Apple
12 - Turkey sandwich with lettuce, tomato, banana & green peppers
3 - Almonds
6 - Scallops with mushrooms
7 - Cherries

I was pretty happy with a sub 10 minute time for the workout today. I'm making some progress on the jumping pullups going from the 20 inch box to the 16 inch box. I'll just keeping working my way towards doing the kipping pullups, hopefully sometime this year I'll be doing them. It's great to be back on a regular schedule and in a routine this week, with a workout everyday. The diet was pretty good today, next week it's going to get harder because I won't have a "cheat" meal everyday like I did today for lunch. It won't be that bad though because I'll still allow myself a couple of cheat meals each week, but nothing too crazy.

Monday 1/5

Run 800M
Row 800M

Time 7:13

5:45 - Banana
8 - Fruit smoothie
9 - Coffee with half & half
11 - Burger
2 - Almonds and an apple
5 - Tomato soup with shrimp
7 - Scallops with mushrooms, broccoli
8 - Michelob Ultra

Today was not an ideal day for meal planning. I had hoped to be done doing an inventory down in Naples in time to come home for lunch and make something healthy, but unfortunately I was not and had to get a quick bite to eat at Burger King. Other than lunch, the nutrition was pretty decent. The goal this week is paleo for breakfast and dinner, which I was able to do today. I was feeling pretty weak this morning around 10, and I think from now on I'm going to make sure to have some lean protein (eggs, fish, etc.) for breakfast because fruit alone I am finding not to be enough. My goal for 2009 is to establish good eating habits and to get my nutrition dialed by adopting the paleo way of eating.