2 for 2!!!!!!!!!!!!

Two days of crossfit in a row and my ass is so sore it hurts to walk....that ass better be lookin good in Mexico. After those deadlifts yesterday I found the workout today quite difficult when normally it would be my fav!!!

CROSSFIT
800m run x 4
+/- 3 sec
3:54, 4:00,4:01,3:53

B-apple
L-ham,nuts,eggs
S-15 dark choc. almonds (give a girl a break), mango juice

Ok.....

So I didn't make it 5 times last week, but am off to a good start this week.

CROSSFIT
1 km run

GI JANE
100 burpee pullups (i did push ups from knees and jumping pullups)
14:49

2 BBell Suitcase Deadlifts 5x3 2 min rest

45,55,65,75,85lbs

B-I had a few dark chocolate almonds (HUGE chocolate craving this week), 1 mango
L-cashews, boiled egg
D- this was my easter dinner - I loaded up on veggies and turkey, had a few bites of stuffing and the smallest slice of keylime pie you have ever seen - so worth it!!

Back at it....new commitment CROSSFIT 5 days/week

WEDNESDAY, MARCH 31

HELEN
3 rounds
400 m Run
21 Kettle bell swings at 35lbs
12 pullups (I used green band)

15:38 **accidentally ran an extra 400m

S-Banana
B-Acorn squash with almond butter
L-Carrot soup,bison pepperoni,veggies with Baba Ghanoush
S-Dark chocolate
D-ribs with salad

THURSDAY, APRIL 1

Split jerk
5@55% 50lbs
5@63% 55lbs
5@70% 65lbs
5@77% 70lbs
5@85% 75lbs

5 ROUNDS:
5 Ring inversions
20 Hip extensions
1 min plank hold

13:37

S-apple

INSPIRATION

I am now newly inspired. It is time to get back on my paleo horse and start riding.
Check out the newly discovered.

Here is an exert from:

http://theclothesmakethegirl.blogspot.com/

I CrossFit and run. I eat clean. I make music. I read. I write. I cook. I used to be fat and sad, but now I'm not. It took a lot of work -- and a long time -- but it was totally, completely, utterly worth it.Some people think I wear too much black -- but it makes me happy to dress like a spy who might need to outrun a bad guy. I am grateful for leopard print, black eyeliner, big black boots, and fringe. I almost always want to look pretty, except when I'm doing CrossFit. Then I want to be badass and breathe hard and keep my vow to never cheat, never quit.

BREAKFAST - 1 bison pepperoni
SNACK-banana
LUNCH - carrot soup with turkey breast
DINNER-baba ghanoush with veggies, salmon

CROSSFIT - rest day..I am sore from ring pushups on Monday

THE DU QUEEN!!!!....and an AMAZING recipe

Crossfit
Deadlift 5x5
55% 105 lbs
63% 115lbs
70% 125 lbs
77% 140lbs
85% 155lbs

TABATA MASHUP 84 DUUUUUU's!!!!!!!!!!!!!!!!! I got in a rythmn and was on fire!!! Still can't do 2 in a row, but can do them faster!!!
87 Slam Balls

YOU HAVE TO TRY THIS RECIPE FROM jensgonepaleo@blogspot.com
*****WARNING**** pork must soak in brine for 12 hours minimum...so don't do what I did and read the recipe late and only soak it for 6!! Still...this was SOOOOOOOOO good!!

Brined Pork Tenderloin with Mustard Glaze, Sour Mash Sauce and Apple Coconut Butter(A Paleo-Friendly Version of this Bobby Flay Recipe) Serves 2-3

Apple Butter

1 T. Canola Oil

1/4 Yellow Onion,finely chopped

1 Large Granny Smith Apple, peeled, cored and finely chopped

1 teaspoon ground cinnamon

2 T. Coconut Oil
1. Heat the oil in a sauté pan over medium-high heat. Add the onion and cook until soft, 2-3 minutes. Add the apple and cook until very soft. Stir in the cinnamon and cook for 1 minute. Remove the mixture from the heat and let cool.
2. Transfer the mixture to a food processor along with the coconut oil and process until slightly chunky. Scrape into a small bowl, cover and refrigerate for at least 1 hour to allow the flavors to meld. Let come to room temperature before serving.

Mustard Glaze (for pork)

2 T. Dijon2 T. Whole Grain Mustard

1 T. Pure Maple Syrup

Sea Salt and Black Pepper
1. Whisk together ingredients in a small bowl.

Pork

3 C. Water

1/2 Container Apple Juice Concentrate(organic, unsweetened), thawed

1/4 C. Sea Salt

1/2 Yellow Onion, peeled and quartered

10 Black Peppercorns

10 Mustard Seeds

8 Sprigs Fresh Thyme

1 lb Pork Tenderloin

1 T. EVOO

Sea Salt and Black Pepper

1/4 Yellow Onion, minced

1 C. Whiskey (as with wine, use something good)

2 C. Chicken Stock

1 T. Pure Maple Syrup

1 T. Coconut Oil

2 tablespoons finely chopped fresh flat leaf parsley, plus parsley sprigs for garnish

1. Bring the water, apple juice, salt, onion, peppercorns, mustard seeds, thyme and bay leaves to a simmer in a large stock pot and cook until the salt is dissolved. Let cool completely.
2. Submerge the roast in the brine by placing a plate on top, cover with plastic and refrigerate for at least 12 hours and up to 24 hours.
3. Preheat oven to 425 degrees F. Remove the pork from the brine and pat dry with paper towels. Heat the oil in a large sauté pan over high heat. Season the pork on both sides with salt and pepper and cook on both sides until golden brown, about 5-6 minutes.
4. Transfer the pork to a baking sheet, brush with some of the glaze and finish cooking in the oven until cooked to an internal temperature of 150 degrees on a meat thermometer, about 15-20 minutes, brushing with the glaze every 7-10 minutes.
5. Remove from the oven, let rest loosely tented with foil for 10 minutes.Add the onion to the sauté pan (that the pork was browned in) and cook until soft.
6. Add the whickey, scraping the bottom of the pan with a wooden spoon and cook until almost completely reduced.
7. Add the chicken broth and maple syrup and bring to a boil and cook until reduced to a sauce consistency.
8. Whisk in the coconut oil, season with salt and pepper and stir in the parsley.Slice the tenderloin into medallions.
9. Place a slice of pork on each plate, followed by the apple butter and then the sauce. Repeat this process until 3-4 layers have been formed, or until portioned to your liking.
10. Garnish with parsley sprigs.

I served mine with mixed vegetables and sweet potato fries(I know these are paleo debatable). The best paleo recipe I have tried yet!!!!

BREAKFAST

banana, americano

LUNCH

jerky,nuts,fruit salad

DINNER

brined pork,sweet potato fries, veggies

SNACK

strawberries

haha - if animals weren't meant to be eaten, why are they made of meat? Interesting....

CROSSFIT
10 Rounds:
3 push press 75 lbs
6 K2E
9 Box jumps

18:34

SNACK
banana

BREAKFAST
egg,bison smokie,fruit salad

CROSSFIT - If you don't get nervous before a workout, you're just at the gym.

Another PR today!!!! 95lb front squat...plus I climbed higher on the ropes than I ever had, and I used a green band for all my pullups...I did not finish the workout, but I worked my ass off...literally...

CROSSFIT
Front squat 7x1

55-65-75-80-85-90-95

5 Rounds:
1 rope climb
9 deadlifts 115lbs (all sets unbroken)
12 pullups

completed 3 rounds plus 12 pullups and rope climb

BREAKFAST
bison bacon, nuts

SNACK
banana

LUNCH
protein shake

DINNER
salad/steak/veggies

Yay me!

I need to get back with the blogging, as I have been doing so fantastic!!!! Yesterday at crossfit I push pressed 100lbs!!! My last PR was 75lbs, so I figure I must be doing something right! I went to crossfit Monday, Tuesday,Wednesday and it seems that my body is aching for a break. I started reading Primal Blueprint and am trying to implement some new things, which includes giving my body an occasional break.

BREAKFAST
banana,nuts,bison bacon

SNACK
apple

LUNCH
coconut chicken,salad

DINNER
protein shake

Just choose.....

My least favorite exercises today.....front squats and pullups. I beat my personal record and maxed out at 85 lbs for the front squats. The next task was 100 pullups!!!! So I thought..well I will try to do 60 pullups with a band and then move to body rows. The class was a little tight today so I asked the gal beside me (Karen) if I would be in her way if I switched to body rows. She said..."Just do pullups Kelly"...and I did...I did 100 pullups with the band in 12 minutes and 38 seconds.
Now that got me thinking of not setting yourself up for less than you. If I can do 100 pullups with the blue band, I might be able to do 100 pullups with the green band. So it takes me a little longer, I know that I can do it. So I officially declare today as "No more blue band" day!!! Just like when I started paleo it was no more dairy or wheat day....I just need to choose and not look back. Not let anything that I have done in the past influence what I can do now. I get to choose.......

Crossfit
5x3 front squats max 85 lbs
100 pullups in 12:38

Failure is not an option.

CROSSFIT
Snatch Balance 5x3 35lbs

5 RDS:
5 Power Cleans 70lbs
30 DU's (oh yes - I did 5 rounds of 30 double unders...who would have thought?)

13:31

BREAKFAST
protein shake

SNACK
nuts

LUNCH
salad with chicken

SNACK
nuts,jerky,banana

DINNER
broccoli, leek soup,bison,blueberries

Vancouver

So I am doing fairly well even though I am travelling. I didn't get in a workout today, but plan to run tomorrow.

Breakfast
eggs,bacon,sausage

Lunch
salmon,chicken,veggies

Snack
nuts

Dinner
ribs,asparagus

TUESDAY

CROSSFIT
Snatch
55-60-60-65-65

3 rounds - 10:51
250m row
30 situps
15 push press - 25lbs

Breakfast
apple

Snack
protein shake

Lunch
jerky,nuts

Dinner
7oz steak, veggies

Time is still flying....

Life has been so busy lately that I barely have time to blog!! I need my sleep. I am still a little lost in the mornings without my scale.......

Monday
BREAKFAST
1 apple,nuts,jerky

SNACK
protein shake

LUNCH
chicken,nuts,orange

SNACK
jerky

DINNER
salmon

CROSSFIT
Clean pulls 5x3
55,75,95,105,115

Tabata mashup
Ring dips 43
KB swings 35lb weight 83

Sunday
BREAKFAST
eggs

LUNCH
chicken,orange

DINNER
protein shake,nuts

Time flies when you are having fun!!!

I can't believe we are almost two weeks in to the paleo challenge. Now that Chad has taken away my scale, I am a little lost in the morning!!! Will just take some getting used to. I have done a great job with more protein this week although I could still use more I think. I have ordered some bison meat and will pick that up when I get back from Vancouver.

I have a little catching up to do on the blog....

SATURDAY

BREAKFAST
1 banana,1 apple,3 eggs,nuts

FRIDAY

BREAKFAST
protein shake

SNACK
jerky,apple

LUNCH
salad with chicken

DINNER
protein shake

45 min run, 1 hr walk

THURSDAY

30 min run, 1 hr walk

BREAKFAST
1 banana, protein shake

LUNCH
salad with chicken, pineapple and banana

SNACK
nuts

DINNER
beef with salad

WEDNESDAY

35 Min run

BREAKFAST
protein shake, nuts

SNACK
orange, fruit bar,beef jerky

LUNCH
salad with chicken

DINNER
beef/salad

SNACK
protein shake

You want me to do WHAT??!!!!

So Chad thinks I am somewhat obsessing about the scale...I don't get what he means, I have only weighed myself every single day since I was 12!!!!! So tomorrow I am going to......give Chad my scale until after the paleo challenge!!!!!!!!!!!!!! Ahhhhhhh!!!!!!
I tried to add more protein in today and hope to do even more tomorrow.

CROSSFIT
5 ROUNDS:
50 Du's (I did 30 with 2 singles in between so actually skipped 90 times)
25 SDHP 35lb KB
10 Burpees

22:40

BREAKFAST
1 banana, 1 mini paleo muffin

SNACK
2 pieces bison pepperoni, fruit bar

LUNCH
protein shake

SNACK
beef jerky, orange

DINNER
spaghetti squash with paleo curry

Everybody is different.

I came into crossfit today really discouraged. I am "paleotizing" like crazy, going to crossfit, and running and felt that I wasn't making as much progress as I would like. I talked to Chad and he made the point that everyone's body is different. I am not like Chad, I am like his wife...we look at food and it immediately attaches itself to our bodies. So for someone like me, things are a bit more difficult. So....I need to take things a step further and focus my paleo diet on more protein..and even more protein. So, that is what I am going to do..off to the bison meat shop tomorrow after crossfit!

BREAKFAST
1 egg,1 banan, 2 paleo mini muffins

LUNCH
salad with chicken

SNACK
Auty's protein shake
1 oz nuts

SATURDAY
BREAKFAST
2 pieces Paleo french toast,banana,1 bolied egg

LUNCH
2 oz nuts,soup with chicken,banana

DINNER
salad with chicken

SUNDAY
BREAKFAST
2 pieces paleo french toast

LUNCH
salad with chicken

DINNER
salmon with vegetables

SNACK
1 banana, 2 mini muffins

I am getting stronger!!!!!!!!!!!!

Crossfit today went well and I think I am getting stronger..I did today's workout 2 minutes faster than last time with 5lbs more weight.

CROSSFIT

ELIZABETH 21-15-9
10:13
Cleans + ring dips
80lb cleans, dips with black band

BREAKFAST
2 eggs,1 slice paleo bread,banana

SNACK
2 mini paleo muffins

LUNCH
2 oz nuts,broccoli soup,paleo bread with turkey,1sq dark chocolate

DINNER
1 pear,chicken, Happy Planet juice

DID PALEO MAKE ME DO A HANDSTAND??!!!

I did a handstand today for the first time in my life...I was so impressed with myself that it didn't even bother me that I wacked my chin with a 95lb bar!!!!

CROSSFIT
Split jerk 5x3
75-85-90-90-95(2)

2 HANDSTANDS!!!!! (I did it twice just to make sure it wasn't a fluke).

BREAKFAST
apple, 3 paleo crepes with 1 banana and coconut milk drizzle (Sandra - these were GREAT!)

SNACK
Paleo almond bar

LUNCH
bowl of leek/broccoli/cauliflower soup - STACY this was delicious!!! I do need to add in more protein to my diet though
1 piece Paleo bread - not bad at all
1 sq dark chocolate (I had a craving)

SNACK
1 crepe, with 1/2 tbsp almond butter,banana

DINNER
soup, 1 piece paleo bread

Busy day..needed 4 more hours

Being up at 5am and working till midnight took a toll today on my workouts..so I guess today was an off day. I did eat well.

BREAKFAST
apple, fruit smoothie

SNACK
banana

LUNCH
salad with chicken
3 oz nuts

DINNER
salad with chicken

2nd day on the road..

Got up at 5 am to do 1 hour of intervals on the treadmill before work..I would have to say that the only thing that got me out of bed that early was this challenge! The eating went fairly well.there were not a lot of lunch options, but I did my best.

BREAKFAST
apple with mixed fruit, 3 egg omlette

LUNCH
smokie (no bun), Thai coconut soup (they must have known I was paleoing)

SNACK
2 oz nuts, beef jerkey

DINNER
4 oz beef tenderloin, 4 grilled prawns, veggies

The actual Paleo Challenge begins....

So I have 6 weeks to kick some paleo butt!!!! It starts with a trip to Victoria for work. In the past, work trips have thrown me off track. I usually do really well in the working out department, it is the eating where I fall off track. When anything that you want is available 24/7...talk about temptation!!!!!!!!!!!!!! So far so good though!

CROSSFIT
1000m row

Randy - 75 Power Cleans
6:49
I used 45lbs, but I should have went heavier.

Back squats 7 x 1
75-85-95-105-115-120
This was a PR for me!! whoop whoop!!!

BREAKFAST
1 banana, 1oz almonds

SNACK
1 apple, 1oz nuts

LUNCH
spinach salad with egg, chicken,onion,mushroom with lemon and olive oil on the side

SNACK
orange juice, 1 oz nuts

DINNER
8 oz tenderloin, veggies