Post-Paleo Weekend

This is what happened when JP and I discussed PR Friday & 70sbig.com after a couple beers at Cabbage Key. Fortunately, Heather puts up with my stupid ideas.


WOD: Snatch Work & 7min Pushups

85 Pushups


After a weekend of eating everything imaginable, it's time to reel it in and get back to clean eating. I know I wasn't perfect during the challenge, but I felt great and made awesome gains in performance. I lost a little fat weight, but there is plenty more to go. I look forward to keeping with it and seeing more results.

Breakfast: Eggs, bacon, wheat toast, almonds
Lunch: None
Dinner: Steak, grilled veggies

Mar 31 - Last Day

WOD: Finally got my bike in working condition and took a long ride to prepare for the Xterra Caloosahatchee.


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: None
Dinner: Eggs, bacon, sausage, sliced tomatoes

Mar 30 - Fran

WOD: 21-15-9 95lb Thrusters, Pull Ups

7:27

This was my first time doing Fran, and I was hoping for a little faster time. I checked the HQ site for the last Fran and was pleasantly surprised to see a lot of slower times. Felt a little better after that.


Breakfast: Eggs, bacon, almonds
Lunch: Zone bar
Dinner: Baked chicken, salad

Mar 29 - The Chief

WOD: 5 rds of 3min AMRAP 3 135lb Power Cleans, 6 Push Ups, 9 Squats, Rest 1min

16 rds


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Stir fry chicken & veggies, burger patty, almonds
Dinner: Taco salad

Mar 28

This last week has been really crazy for me with work. I spent the week working as a laborer and my eating and workouts suffered due to lack of planning. I'm glad to get my schedule back to normal this week and looking forward to open gym week. Esp the CF Total on Friday... Going for 800+!

Breakfast: Bagel (CHEAT)
Lunch: Pork, ribs, baked beans (CHEAT)
Dinner: None

Mar 27 - Homework Day

Breakfast: Eggs, bacon, mixed fruit, avocado
Lunch: None
Dinner: Baked chicken, broccoli, mac nuts

Mar 26 - CFFB On the Minute

WOD: Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes

TBD


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Burger patty, salad, almonds
Dinner: Pizza (CHEAT)

Mar 25 - Absobloodylootely

WOD: 15 min AMRAP of 4 HSPU, 8 Burpees, 12 Pull Ups

5rds + 3 burpees


Breakfast: Eggs, bacon, applesauce
Lunch: Chili
Snack: Almonds
Dinner: Taco salad w/ guac

Mar 24 - Dead Man's Row

WOD: In 12 minutes complete, 2K Row + Max Rep Deadlift @ 275lbs
Score = Row Time - (Deadlift Reps x 5 seconds)

TBD


Breakfast: None
Lunch: None
Dinner: Burger patties, salad, mac nuts

Shitty eating due to long day in the field with no breaks

Mar 23 - Snatches

WOD: 5x2 Power Snatch

2x135
100 Weighted Sit ups w/ 25lb plate


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Taco salad
Dinner: Grilled chicken salad

Mar 22 - WBS/DU Ladder

WOD: 10 minute running clock. Start with 10 WBS + 10 DU's. Add 10 reps each round.

TBD


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Taco salad
Dinner: Beef stew

Mar 21

Breakfast: None
Lunch: Steak taco salad
Dinner: Steak, salad, sweet potato, couple beers (CHEAT)

Mar 20

Breakfast: Eggs, bacon, almonds
Lunch: Pork, green beans, mac & cheese (CHEAT)
Dinner: Chicken, pork, carrots, shrimp

Mar 19

Breakfast: Eggs, bacon, almonds
Lunch: Burger patty, salad, almonds
Dinner: Spaghetti squash with meat sauce, salad

Mar 18

Breakfast: Eggs, bacon, almonds
Lunch: Burger patty, pulled pork, salad, almonds
Dinner: Steak, salad, mashed avocado

Mar 17 - St Patty's Day

Breakfast: Eggs, bacon, almonds
Lunch: Burger patty, pulled pork salad, almonds
Dinner: Carne asada, salad, guac

Mar 16

Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Burger patty, sliced tomato
Dinner: Steak, salad, mashed avocado

Mar 15 - Jerks

WOD: 7x1 Jerks

TBD


Breakfast: Smoothie
Lunch: Taco salad w/ salsa, olives
Dinner: Grilled chicken, salad

Total: 12-12-10

Mar 14 - Beach Day

Breakfast: Eggs, bacon, canteloupe, grapes
Lunch: Turkey, lettuce, tomato, beef jerky, almonds
Dinner: Baked chicken, applesauce, almonds

Total: 14-10-15

Mar 13 - Save the Ta-Tas

Ran the Race for the Cure 5k at Coconut Point. No PR thanks to a hamstring issue, but it was fun nonetheless.

30:35


Breakfast: Smoothie
Lunch: None
Dinner: Carne asada, guac, pico

Mar 12 - Rainy Day

WOD: 5x3 Front Squats

3x205lb (PR)


Breakfast: None
Lunch: 2 Burger patties, spinach, onions, peppers, mushrooms, olives
Post-WOD: Shake
Dinner: Pot roast, carrots, onions

Total: 17-8-7

Mar 11 - Jelly

WOD: 5 Rounds of Run 400m, 25 24k Kettlebell Swings

17:30


Brunch: Eggs, bacon, applesauce, almonds
Dinner: Steak, ribs, sweet potato, steamed veggies

Total: 19-9-10 (Weird day for food)

Mar 10 - Bodyweight

WOD: 25x, 50x, 75x Squats, Push Ups, Pull Ups, Sit Ups

39:12
Did this one at my warehouse during lunch. Sun was hot, forgot my water, but felt great when it was over.


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Roast beef, onions, peppers, spinach, olives
Dinner: Baked chicken, slice of pizza, brownie (CHEAT)

Total: 15-13-22

Mar 9 - Deads

WOD: 5RM Deadlift

5x295lb (PR, but I know I could've gone a little heavier)
Messed around with ring dips


Breakfast: Eggs, almonds
Lunch: Country fried steak, spinach, olives
Post-WOD: Shake
Dinner: Carne asada, guac, pico

Total: 15-8-21

Mar 8 - Thor

WOD: 3 rounds of 10 155lb Clean & Jerks, 30 Knees-to-Elbows

19:25


Breakfast: Eggs, bacon, applesauce, almonds
Lunch: Chili, spinach salad w/ cucumbers, olives
Post-WOD: Shake
Dinner: Burger patty, broccoli, mac nuts

Total: 16-11-28

Mar 7 - Sunday

Breakfast: None
Lunch: Taco salad
Snack: Almonds
Dinner: None

Total: 5-4-10 (WOW! Need to be more consistent on weekends)

Mar 6 - Boat Day

Made up bench WOD from 3/4


Breakfast: Shake
Lunch: Smoked pork, sliced tomatoes, almonds
Dinner: Chicken strips, bratwurst, birthday cake (CHEAT)

Total: 16-9-5

Mar 5 - Run

WOD: 3x1mi Run (Rest 1/2 mile time)

8:12, 8:30, 8:37
Ran from my house to Page Park for Heather's softball game


Breakfast: Eggs, bacon, applesauce, mac nuts
Lunch: Fajita steak salad w/ guac
Dinner: Taco salad, almonds

Total: 14-11-21

Mar 4 - Bench Day

WOD: 5x5 Bench Press, 5x3 Weighted Pullups

5x155lb Bench
3x10lb Pullups
(Made up on 3/6)


Breakfast: Eggs, bacon, applesauce, mac nuts
Lunch: Spinach salad w/ chicken, onions, olives
Dinner: Grilled chicken, grilled veggies, canteloupe, almonds

Total: 13-12-27

Mar 3 - On the Minute

WOD: 5 Power Cleans, 3 Burpees On the Minute for 10min

145lb PC (No Fouls)


Breakfast: Eggs, turkey, applesauce, mac nuts
Lunch: Ground beef patty, broccoli, olives
Post-WOD: Shake
Dinner: Eggs, sausage, applesauce, almonds

Today: 16-12-28 (Bingo!)

Mar 2 - Dead-Cat Bounce

WOD: 4 Rounds of 1min 20lb Wall Ball Shots, 1min Rope Climbs, Row 500m (Start rounds every 6min)

80 WBS + 5 Rope Climbs


Breakfast: Eggs, sausage, banana, mac nuts
Lunch: Spinach salad w/ chicken, tomato, olives
Snack: Beef jerky, almonds
Dinner: Chicken wings, celery, 1 beer (CHEAT-Damn you Edison)

Total: 15-10-22 (Closer)

Mar 1 - Enter the Zone

WOD: 5x5 Back Squats, 4min Handstand Holds

Got up to 215lb (PR by 10lb)
4x1min handstand holds


Breakfast: Eggs, bacon, banana
Lunch: Ground beef patty, spinach salad, handful of mac nuts
Dinner: Grilled chicken, broccoli

Since I've cleaned up the content of my diet, I thought it would be good to start utilizing the Zone for portioning. I figured out I'm at 16 blocks, but I would like to tweak it a little for lower carb intake. Looking at something like 16-12-28.

Today: 13-9-10

Need to work on eating enough and getting more fats in the diet.

Feb 28 - One Month to Go!

One month of the paleo challenge down, one to go! Definitely seeing improvements in performance, so I know the physical changes will eventually follow. Today I signed up to race the Xterra Caloosahatchee Off-Road Triathlon on April 18th. Time to practice MK!


Breakfast: Eggs, sausage
Lunch: 20 hot, naked wings @ Hooters (CHEAT)
Dinner: Didn't feel like eating after my lunch

Went to Hooters with Heather & JP for the USA/Canada hockey game. Should've passed on the wings.

Feb 27

Tried to do sprint CFE WOD from yesterday, but rain cut me short

8x100yd sprints


Breakfast: Smoothie
Lunch: Salad w/ seared tuna, birthday cake (CHEAT)
Dinner: None

Feb 26 - Robert Goulet

WOD: 15 min AMRAP of 5 Burpees, 10 Pullups, 15 20" Box Jumps

7 Rds


Breakfast: Omelette w/ bacon, onion, avocado, salsa, and canteloupe
Lunch: Ground beef patty, spinach salad w/ tomato, onion, olives
Dinner: Ham, carrots, cabbage, angel food cake (CHEAT)

Feb 25 - SP1-PP3-PJ5

WOD: 5x1 Shoulder Press, 5x3 Push Press, 5x5 Push Jerk

SP 1x145lb
PP 3x150lb
PJ 5x150lb


Breakfast: Eggs, sausage, canteloupe
Lunch: Grilled chicken, broccoli
Dinner: Ground beef patty, salad

Feb 24 - Thirsty Thursday (or Wednesday)

WOD: 21-18-15-12-9-6-3 DUs/Burpees

9:40 (Over 3 min off last time!!!)


Breakfast: Banana
Lunch: Eggs, sausage, grapes
Dinner: Baked chicken, sweet potato

Feb 23 - OHS

WOD: 5x3 Overhead Squats & 5x3 Snatch Grip Push Press

OHS - 135lb (PR by 20lb)
PP - 115lb


Breakfast: None
Lunch: Fajita steak salad w/ guac
Snack: Mac nuts
Dinner: Taco salad

Feb 22 - Cindy

WOD: 20 min AMRAP of 5 pullups, 10 pushups, 15 squats

13 rds + 1 pullup (PR)


Breakfast: Eggs, bacon, canteloupe
Lunch: Grilled chicken spinach salad
Dinner: Steak, salad

Feb 21 - Lazy Day

Brunch: Omelette w/ bacon, avocado, onion
Dinner: Beef enchiladas, guac

Feb 20 - Parade 5k

Ran the Edison Festival of Light 5k

Official time: 28:03
(Less than that from line to line)


Breakfast: Chicken
Lunch: Burger patty, bacon, salad
Dinner: Hot dogs, brownie

Feb 19 - Press

WOD: 6x5 Shoulder Press - Set 5RM

85,95,105,115,125,130(PR)


Breakfast: None
Lunch: Hamburger patty, grilled onions & mushrooms, canteloupe
Dinner: Steak, sweet potato, salad

Feb 18 - Kelly

WOD: 5 rds of 400m Run, 30 20" Box Jumps, 30 20lb Wall Ball Shots

TBD


Breakfast: Eggs, sausage, canteloupe
Lunch: Chili
Snack: Almonds, mac nuts
Dinner: Steak, grilled onions & peppers, salad

Feb 17 - Squats

WOD: Back Squats - 5x2 @ 90% of 1RM

TBD


Breakfast: Omelette w/ ham, onion, spinach
Lunch: Grilled chicken salad
Dinner: Grilled chicken, greens, carrots

Feb 16 - Milk was a bad choice

WOD: 4 rds of 5 Hang Power Cleans @ 145lb, 15 Burpees, 200m Run

14:15


Breakfast: Eggs, bacon, canteloupe
Lunch: Spinach salad w/ tomato, onion, grilled chicken, hamburger patty
Snack: Mac nuts
Dinner: Eggs, applesauce

Feb 15 - DB/KB Combos

WOD: 6x3 DB/KB Snatch, Windmill, Turkish Get-up (L/R)

3x50lb DB (Tried 24k KB but missed on L arm)


Breakfast: Mac nuts
Lunch: Chili
Snack: Beef jerky, banana
Dinner: Taco salad w/ spinach, onion, salsa, avocado

Feb 14 - Valentine's Day

Breakfast: Eggs, bacon, applesauce
Snack: Almonds
Dinner: Steak, spinach salad w/ tomato, carrot, onion, avocado

Feb 13

Made up WOD from 2/11


Breakfast: Smoothie
Lunch: Smoked pork, salad, almonds
Dinner: Grilled chicken salad
Dinner 2: Taco salad

Feb 12 - Glutes

WOD: 15 min AMRAP of 100' Weighted Walking Lunges, 15 GHD Hypers

5 rds + 9 Hypers


Breakfast: Smoothie, mac nuts
Lunch: Salad w/ salmon, tomato, onion, cucumber, and hamburger patty
Dinner: Turkey burger, spinach, sliced tomato, almonds

Feb 11 - Snatch Complex

WOD: 5 rounds of 3x Power Snatch, 3x Snatch Pull, 3x Power Snatch

Finished w/ 95lb (Made up on 2/13)


Breakfast: Eggs, turkey, sliced tomato
Lunch: Chili
Dinner: Steak, shrimp, grilled veggies, sushi (CHEAT)

Feb 10 - Scorched

I need to drink more H2O

WOD: 15 min AMRAP of Sprint 20-40-20 yds, 10 Burpee Pullups

6 rds + 2 BPU

Breakfast: Eggs, turkey, applesauce, mac nuts
Lunch: Beef, guac, spinach
Dinner: Taco salad w/ spinach, tomato, salsa

Feb 9 - Cleans

WOD: 5x3 Power Cleans - Set 3RM

175lb x 3
Handstand holds - 1:00, 1:00, 0:40


Breakfast: Omelette w/ ham, onion, sliced tomato
Lunch: Chili
Snack: Beef jerky
Dinner: Turkey burger, eggs, applesauce

Feb 8 - Foul Ball!

HAPPY BIRTHDAY HEATHER!

WOD: Sprint 400m, Rest, Sprint 400m, Rest, 50 Wall Ball Shots, Rest, Sprint 400m, Rest, Sprint 400m

TBD


Breakfast: None
Lunch: Ground beef patty & salad w/ tomato, onion, cucumber
Dinner: Carne asada steak w/ lettuce, onion, black beans, salsa & guac

Feb 7 - Super Bowl

Breakfast: Omelette w/ bacon, onion, avocado & salsa
Lunch: Carne asada steak w/ guac & pico de gallo
Dinner: Mojo pork, fruit & veggie tray, and some small cheats thanks to Heather's buffalo chicken dip at Super Bowl party

Feb 6

Breakfast: Eggs, nitrate-free sausage, applesauce
Lunch: Spinach & spring mix salad w/ mushrooms, onions, cucumbers, tomato, and EVOO
Dinner - CHEAT: Blue cheese topped steak, salad, & beers at Edison Pageant of Light dance

Feb 5 - DL/DU Ladder aka A-Bomb

WOD: 20 min AMRAP: 1 DL, 10 DU, 2 DL, 20 DU, 3 DL, 30 DU
Deadlifts @ 75% of 1RM

4 2/3 rds + 3 DL RXd @ 245 lb


Breakfast: Omelette with onions, ham, spinach, applesauce
Lunch: Beef jerky, mac nuts, banana
Dinner: Fajita steak with lettuce, tomato, onions and guac

Feb 4 - Bench Day

WOD: 7x1 Bench Press + Heavy Negatives

185lb (WEAK) + 215lb Negatives
3x15 GHD Hypers & Situps


Breakfast: Eggs, canteloupe
Lunch: Paleo bison chili
Dinner: GF Beef taco salad w/ tomatoes, onions, spinach and avocados

Feb 3 - Zizzy Ballooba

WOD: 15 min AMRAP of Row 250m, 1-Arm 50lb DB Snatch - 7 reps, 20" Box Jump, 10 reps

4 rds RXd


Breakfast: Banana
Lunch: Baked chicken breast, ground beef patty, broccoli
Dinner: Bahama Breeze - Crab, shrimp, avocado app; Grilled chicken kabobs w/ mushrooms, peppers, onions and squash

Feb 2 - FusterCluck

WOD: 5 rds of Run 400m, Max Rep Pull ups, Burpees

24:33 w/ 57 pull ups


Breakfast: Eggs, ground beef patty, sliced tomato
Lunch: Eggs, nitrate-free sausage, applesauce
Snack: Beef jerky, macadamia nuts, banana
Dinner: Paleo bison chili

Feb 1 - It begins...

WOD: Back Squats 5x5 @ 90% of 5RM

Went with 205 ATB


Breakfast: Blueberries w/ Almond Butter
Lunch: Portabello Sandwich
Snack: Beef jerky, macadamia nuts, apple
Dinner: Ham & eggs with salsa