The End of Week 3

Tuesday, Oct. 11

6:00 am

Crossfit Prep

Lots of squatting

Final set of 5 was max effort - weight posted

back squat: 109#

front squat: 99#

overhead squat: 65#

(I may have gone a little crazy with the weights because my back was hurting me after this workout.)

breakfast - 7:30 am: 2 eggs scrambled, peach, and black coffee

lunch - 12:30 pm: hamburger patty, avocado, lettuce, carrots, and asparagus

dinner - 7:30 pm: sirloin steak, grilled squash, grilled red peppers and onions

Wednesday, Oct. 12

breakfast - 6:45 am: grilled chicken thigh, avocado, and tomato

lunch - 12:00 pm: chicken breast, steamed cauliflower and broccoli, strawberries

dinner - 6:45 pm: blackened salmon, salad with olive oil and vinegar, and steamed cauliflower

Thursday, Oct. 13

breakfast - 6:45 am: sirloin steak and avocado

lunch - 12:00 pm: grilled salmon, stir-fried bok choy, onions, and red peppers

dinner - 6:30 pm: pork ribs and roasted broccoli

Friday, Oct. 14

6:00 am: WOD

Four Rounds

200 m run

15 pull ups

200 m run

15 push ups

200 m run

15 sit ups

200 m run

15 squats

26:06

breakfast - 7:15 am: 2 eggs scrambled with bacon

11:00 am: 2K Row

8:46

lunch - 11:45 am: gluten-free spicy chicken from PF Chang's

dinner - 6:45 pm: salad with shrimp, grilled red peppers, onions, avocado, olive oil, and vinegar

Week Three

I can't believe it is officially week 3 of the challenge. 


I also can't believe that I haven't posted since Friday - sorry.


We'll start with the food logs, but stick around to the end for a delicious new recipe!


Saturday, Oct. 8


breakfast - 6:45 am: 2 eggs, 2 slices bacon, grande Americano
8:00 am: 18 holes of golf
lunch - 1:00 pm: hamburger patty with tomatoes and pickles (golf tourney lunch)
snack - 2:30 pm: pumpkin souffle
dinner - 6:30 pm: spinach and sweet potato salad with bacon and grilled chicken thigh


Sunday, Oct. 9


breakfast - 8:30 am: 3 eggs, coffee
10:00 am: 2 mile hike
snack - noon: almond butter
lunch - 2:30 pm: pot roast with carrots and salad with avocado, olive oil, and vinegar
dinner - 7:30 pm: pork ribs


Monday, Oct. 10


5:00 am: WOD
3 rounds
400 m run
10 Toes to Bar
20 Wall Balls 14#
13:31


breakfast - 6:30 am: 2 eggs, peach, and coffee
snack - 9:30 am: raw almonds
lunch - 11:45 am: salad with avocado, grilled chicken, olive oil, and vinegar
dinner - 5:45 pm: pork ribs with roasted red cabbage and cauliflower


Now for the recipe:


When I got home from the tournament on Saturday I was wanting to cook up something delicious for dinner. My new go-to website for Paleo inspiration is everydaypaleo.com. She makes some really good things, and I usually get some good ideas from her posts. 


So I stumbled across her recipe for Warm Spinach and Sweet Potato Salad and modified it a little (because that's how I roll). I'll post the original recipe here and add my changed in red.

Warm Spinach and Sweet Potato Salad

3 cups peeled and diced sweet potatoes

1 tbsp coconut oil

1 apple diced (I skipped the apple because I don't like fruit in my salad as a general rule)

8 strips of bacon, diced

2 leeks, thinly sliced (I refuse to cook with leeks because you have to soak them for like 83 hours to get all of the sand out - I substituted one shallot)

6 oz of fresh baby spinach

Handful of sliced almonds for garnish

Dressing

¼ cup olive oil

1 tbsp apple cider vinegar

1 tsp spicy brown mustard (from Trader Joe’s) (I used brown mustard from Fry's)

Fresh ground black pepper to taste

1 tbsp of dried basil (I never have dried basil so I frequently substitute dried parsley)

Pinch of cayenne pepper

Preheat your oven to 400.  Toss the diced sweet potatoes with the coconut oil and spread evenly on a baking sheet.  Bake in your preheated oven for 20 minutes.  While the sweet potatoes are baking, cook the diced bacon in a large skillet.  Once the bacon is crispy, add the sliced leeks in with the bacon and saute for another 4-5 minutes.  Put your spinach in a large salad bowl and add the bacon and leek mixture. Toss well, letting the warm bacon wilt the spinach.  Add the apples and sweet potatoes to the salad and toss together.  In a separate bowl whisk together the salad dressing ingredients.  Pour over the salad, mix well and garnish with the sliced almonds.

I also grilled up some chicken thighs with garlic salt on them and cut them up and added them to the salad before the dressing. I like to make my salad a full meal when possible.

Seriously - this salad was DELISH! 

If I were not in the middle of this Paleo Challenge and had blue cheese in the fridge I probably would have added a little of that to this salad as well.

Friday, Oct. 7


6:00 am: WOD


4 rounds
100 ft. dumbbell lunges w/ 25# dumbbell
25 lateral jumps
15 push-ups
10:05


breakfast - 7:00 pm: 2 eggs scrambled with sun dried tomatoes, sausage, and spinach. Coffee
lunch - 11:30 am: Chipotle salad w/ chicken, peppers and onions, avocado, and salsa for dressing
dinner - 6:30 pm: New York steak, roasted red cabbage, and pumpkin souffle (I'm still working on the pumpkin souffle recipe. I'll share it if I get it to a point that I think you would enjoy it.)

Losing Weight

Wednesday, Oct. 5


This was a super tough day! I had a breakfast and lunch for work so I was beholden to someone else's food choice. Definitely the lesson learned that I should plan ahead for those things.


breakfast - 7:45 am: 2 pieces of sausage, some strawberries, black coffee
lunch - 1:30 pm: small salad with cucumbers, tomatoes, and grilled chicken - dressed with olive oil and vinegar
dinner - 6:30 pm: pot roast with sauteed red bell peppers


Thursday, Oct. 6


breakfast - 7:15 am: 2 eggs scrambled with red peppers
lunch - 12:00 pm: chicken breast, lettuce, and avocado with olive oil and vinegar
dinner - 6:3o pm: pot roast with kale sauteed with bacon, garlic, and shallot


Also, I weighed myself on Tuesday morning, just under a week from the last time I weighed (I forgot to weight right at the beginning of the competition) and I had lost almost four pounds. 


Woo hoo! 


I think I have more energy during the day and there is a chance that my WODs have been more efficient, but I haven't really been able to tell. 


I'm feeling good though.

Catching Up

Sorry I've been MIA. I have no good reason...


Saturday, Oct. 1


7:30 am - track practice: sprints, shuttles, ultimate frisbee
breakfast - 9:15 am: 2 eggs scrambled with ground lamb and jalapenos and a baked sweet potato
lunch - 1:00 pm: sun dried tomato chicken bake, spaghetti squash, and salad with olive oil, vinegar, and avocado
snack - 3:30 pm: strawberries and almond butter
snack - 6:00 pm: raw veggies with guacamole and salsa
dinner - 7:00 pm: steak with onions and tomatoes


I went to a surprise birthday party for my cousin and they served Mexican food, but I held strong and just had veggies until I arrived at Sissy's house.


Sunday, Oct. 2


breakfast - 7:00 am: 2 eggs and 2 slices of bacon
lunch - 11:30 am: salad with roasted turkey and artichoke hearts and balsamic vinaigrette (at Macaroni Grill and possibly the worst salad I've ever eaten)
snack - 3:00 pm: shrimp with sun dried tomatoes and spaghetti squash
dinner - 7:15 pm: pot roast, onion, and salad with tomatoes, avocados, olive oil and vinegar, strawberries


Monday, Oct. 3


5:00 am: WOD
12 min. AMRAP
5 pull ups, 10 push ups, 15 squats
10 + 15


breakfast - 6:15 am: 2 eggs and chicken sausage
snack - 9:45 am: strawberries and almonds
lunch - 1:00 pm: grilled chicken salad with avocado and salsa
dinner - 6:45 pm: pot roast with roasted brussels sprouts and red cabbage


Tuesday, Oct. 4


6:00 am: Prep
Clean and Jerk - 85#


breakfast - 7:30 am: 2 eggs, peach
snack - 10:00 am: almonds
lunch - 12:15 pm: hamburger patty, sauteed bell peppers, tomato and side salad with balsamic vinaigrette
dinner - 6:45 pm: chicken breast, sweet potato, and salad with cauliflower, olive oil, and vinegar

Friday, September 30

breakfast - 8:30 am: 1 egg scrambled with mushrooms, chicken sausage

lunch - 1:00 pm: ground lamb, jalapenos, avocado, lettuce, and tomato with olive oil and vinegar

snack - 3:30 pm: strawberries and almond butter

dinner - 6:30 pm: sun dried tomato chicken bake with spaghetti squash sauteed with butter and onions