Monday 2/8 – Sunday 2/14

Obviously, it’s been a week since we’ve posted…. we’re beginning to feel a bit lazy and it shows in our diet.  

Monday:

Bfast- quiche and a handful of almonds each; Greg Lunch- squash soup leftovers, 1 apple, 1 larabar; Laura Lunch- 3 oz. deli meat, squash soup, a few almonds, 1 larabar; Dinner- balsamic braised chicken with roasted squash.

WOD: 

Hang Squat Clean and Push Press – Find today’s 1 RM.
Hang Squat Clean and Push Press 2-2-2-2-2 at 85%

6 rounds:

• 8 KB Floor Press
• 8 Pull-ups
• KB Farmer’s Walk 100′

Tuesday:

Bfast- quiche and almonds; Greg Lunch- squash soup, 1 apple, a handful of almonds; Laura lunch- 3 oz. deli meat, squash soup, handful of almonds; Dinner- Salad w/ leftover balsamic chicken.

WOD: 

Deadlift – Find a new 1 RM.
Deadlift 3-3-3-3 at 85%

5 rounds

• 6 Swings
• 6 Burpees
• 6 Turkish Get Up
• 30 second plank hold

 

Wednesday:

Greg bfast- quiche, banana, almonds; Laura bfast- 3 hb eggs, banana, almonds; Greg lunch- Squash soup, 3 slices ham, pear, almonds; Laura lunch- Salad w/ chicken, hb eggs, onion, bacon, balsamic viniagrette; Dinner- fajita meat and veggies from On the Border, 2 margaritas each.

Thursday:

Bfast- Quiche, Greg lunch- 4 oz. deli meat, pear, almonds; Laura lunch- lg. salad w/ bison steak from Austins; Dinner- curried shrimp, 1 larabar each.

Friday:

Greg bfast- 3 hb eggs, 1 pear, almonds; Laura bfast- 2 hb eggs, 1 pear, almonds; Lunch- naked burrito from chipotle… here’s where we get a little sloppy…. the burrito had rice, chicken, fajita veggies, salsa, sour cream and cheese on them….; Dinner- chicken and cherries w/ kale; Dessert- blueberry ice cream (2 c. frz. blueberries, 1 can coconut milk, 1 tsp. vanilla

WOD: 

“Barbara”

5 rounds:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

3:00 rest between rounds.

Barbara is a tough lady!! We were super sore after spending 40 minutes with her!!

Saturday:

Laura bfast- Athena scramble from Egg and I (another moment of laziness), 3 scrambled eggs w/ asparagus, mushrooms, onions and feta cheese w/ side of fruit; Greg bfast- veggie omelet and the rest of Laura’s scramble!  Lunch- none, Dinner- turkey burgers w/ sweet potatoes

Sunday:

Greg bfast- 3 eggs over easy, 1/2 each grapefruit and apple; Laura bfast- 2 eggs over easy 1/2 each grapefruit and apple; Greg lunch- leftover turkey burger; Laura lunch- leftover chicken and cherries w/kale; Dinner- salmon w/ cucumber relish and roasted broccoli.

Thurs. 2/3 – Sat. 2/6

Greg Thurs: 

Bfast- 3 hb eggs, 1 banana, a few almonds; Lunch- leftover paleo meatloaf… can you believe that he will eat leftovers for that many days in a row… just call him a human disposal!! Dinner- 4 oz mustard lime chicken from Elana’s Pantry, delish!!  No carbs or fat…. it was a late lazy dinner that neither of us were very hungry for. 

Laura Thurs: 

Bfast- 3 hb eggs, 1 banana, a few almonds; Lunch- 3 oz. ham, a pear, 2 carrots, a few almonds; Dinner- same as greg. 

WOD: today was a double work out at the gym– first round was 2 box jumps every minute on the minute for ten minutes (2 the first round, 4 the second, 6 the third, etc.) then rest 5 min.  Round two was 8 KB lunges and 8 KB swings every min. on the min. for 10 min.  Greg used 24kg kettlebells and Laura used 16kg. 

Greg Friday: 

Bfast- 3 eggs scrambled, 1 banana, a few almonds; Lunch- 2 oz. deli meat, 3 oz. leftover chicken, tangerine, larabar; Dinner- Laura’s work party at the Rio– we ate the fajita meat and veggies but somehow managed to escape without touching the chips and salsa, sour cream or cheese!  Victory!  We did, however, indulge in a few margaritas!  You can’t go to the Rio and not have a marg! 

Laura Thursday: 

Bfast- 2 eggs scrambled, 1 pear, a few almonds; Lunch- 3 oz. leftover chicken, tangerine, carrots, larabar; Dinner- see above. 

Definitely NOT paleo-approved....

 

No WOD today due to Laura’s work party. 

Greg Saturday: 

BFast - 1 hb egg, 1 tangerine a few almonds.  Lunch – 4.5 oz of turkey, 1/2 an avacado, 7 almonds, Dinner - 1/4 of a top sirloin steak (About 5 oz the steak was huge). 

Laura Saturday -  1 hb egg, 1 tangerine a few almonds.  Lunch – 4.5 oz of turkey, 1/2 an avacado, 7 almonds, Dinner - 1/4 of a top sirloin steak. 

We did a killer workout on Saturday, thanks guys!  4 rounds – 25 DB Squat Cleans, 20 Renegade Rows, 15 Situps, 10 Pullups.  Both Laura and I finished around 32-34 minutes. 

Laura Sunday - 

BFast – 2 Scrambled eggs, 1 Apple, 7 Almonds. Lunch – 1/4 Top sirloin steak, 1 Tangerine, Almonds.  Dinner – Squash soup, Almonds. 

Greg Sunday - 

BFast - 3 Scrambled eggs, 1 Apple, 10 Almonds. Lunch – 1/4 Top sirloin steak, 1 Tangerine, Almonds.  Dinner – Squash soup, Almonds. 

No WOD cause gym was closed and it snowed.

Mon 2/1 – Wed. 2/3

   

Greg Monday:  

Bfast- 2.5 quiche, 16 oz. coffee; Lunch- 1 chorizo stuffed pepper, 1 larabar; Dinner- 5 oz. paleo meatloaf (hamburger, peppers, onions, eggs, oil, garlic, herbs and spices) 1 c. spicy baked sweet potatoes, 1 raw brownie (dates, agave nectar, cocoa powder, walnuts, avocado, coconut oil)  

WOD: 1 rep max hang squat clean -207- then 5 sets of 2 at 85% with 1 min. rest between sets.  Then 10 min max rds: 5 kb squats (2 24kg bells), 7 box jumps, 9 knees to elbows– 6 rounds completed.  

Laura Monday:  

Bfast- 1.5 quiche,  12 oz. coffee; 3 oz. chicken breast, 2 carrots, 4 strawberries, 1 larabar; Dinner 4 oz. paleo meatloaf, 1 c. spicy baked sweet potatoes, 1 raw brownie (dates, agave nectar, cocoa powder, walnuts, avocado, coconut oil)  

WOD: 1 rep max hang squat clean -89#- then 5 sets of 2 at 85% with 1 min. rest between sets.  Then 10 min max rds: 5 kb squats (2 12kg bells), 7 box jumps, 9 knees to elbows– 7 3/4  rounds completed.  

Kettlebell Squat

 

Box Jumps

 

Knees to Elbows

 

Greg Tuesday:  

Bfast- 2.5 quiche, 16 oz. coffee; Lunch- leftover paleo meatloaf and sweet potatoes, 1 larabar; Dinner- 5 oz. baked fish, 1 c. baked broccoli, 1/2 acorn squash (baked–did have bread crumbs and parmesan cheese, delicious!  Made by our friend Leslie for our LOST party!), small portion baked apple dessert.  

WOD: none–too busy watching LOST.  This is similar to a crossfit WOD for your brain….  

LOST

 

Laura Tuesday:  

Bfast- 1.5 quiche, 4 strawberries; Lunch- 1 c. sweet potatoes, 3 oz. roast beef, 1 larabar; Dinner- 5 oz. baked fish, 1 c. baked broccoli, 1/2 acorn squash, small portion baked apple dessert.  

WOD: none.  

Greg Wednesday:  

Bfast- 2.5 quiche, 12 oz. coffee; Lunch- leftover paleo meatloaf and sweet potatoes; Snack- 3 slices chicken; Dinner- more leftover paleo meatloaf…. poor guy, didn’t even cook him dinner…. he’s tired of meatloaf now….. 1 pear  

WOD: 1 rep max front squat -196 (very sore from Monday still)- then 5 sets of 2 at 85% with1 min. rest between sets. Then 5 rounds for time: 10 weighted sit ups (30# dumbell), 10 curl to press (2- 30# dumbells), 30 sec. plank hold- 11:27.  

Laura Wednesday:  

Bfast- 1.5 quiche, 16 oz. coffee; Lunch- 3 oz. chicken, 2 carrots, 1/2 cucumber, 1 banana; Dinner- 4 oz. ham, 1 c. sweet potatoes, 1 larabar.  

WOD: 1 rep max front squat -121 (very sore from Monday still)- then 5 sets of 2 at 85% with1 min. rest between sets. Then 5 rounds for time: 10 weighted sit ups (15# dumbell), 10 curl to press (2- 15# dumbells), 30 sec. plank hold- 9:55. 

Sunday 1/31

Well, it’s been a couple of days!  We spent the last couple of days in Stuart, NE celebrating Greg’s mom’s 50th birthday!  While we had an AWESOME time, it we found it difficult to stay on the wagon while away from home.  Not to mention, we missed working out from Wednesday through Sunday!  Here’s a recap of our food:

Wednesday 1/27:

Greg–

Bfast: banana, 16 oz. coffee; Lunch: apple, 2 oz. chicken, 5 slices homemmade jerky, 1 larabar; Dinner: Roasted chicken and veggies.

 

Laura–

 Bfast: 2 hb eggs, 1 banana; Lunch: large salad, 1 larabar; Dinner: roasted chicken and veggies.

We were able to get free box seats to the Eagles’ Hockey game!  The game was fun and we enjoyed a couple of beers while we were there….

Thursday 1/28

Greg bfast: 2 hb eggs, 1 banana; Lunch: 1 cup sausage w/ onions and peppers, 1 tomato, 3 slices of jerky, 1 larabar; Dinner: 4 oz chicken, 1/2 c. blueberries, 6 strawberries, 1/2 larabar, handful of almonds

Laura bfast: 2 hb eggs, 1 banana; Lunch: 3 oz. chicken, 3 carrots, 1 apple, 1 larabar; Snack: 9 almonds; Dinner: 3 oz. chicken, 1/2 c. blueberries, 3 strawberries, 1/c larabar.

Friday 1/29

Greg bfast: 2 oz. ham, 6 strawberries; Lunch: 1.5 sausage, 1 oz. eggs; Snack: larabar; Dinner: 4 oz. hamburger w/ lettuce, tomato, onion, 1 c. steamed broccoli.

Laura bfast: 1 oz. ham, 3 strawberries; Lunch: 1 sausage, 1 oz. eggs; Snack: larabar; Dinner: 3 oz. hamburger w/ lettuce, avocado and onion, 1 c. steamed broccoli.

Tonight was Greg’s mom’s 50th bday party which we thoroughly enjoyed including a few beers and a piece of bday cake each!!

Saturday 1/30

Greg bfast: none; Lunch: 4 oz. turkey, 5 clemintines, 1 c. carrots; Snack: larabar; Dinner: 7 oz steak, 1 c. steamed broccoli with a buttery suspicious looking sauce…. 2 beers.

Laura bfast: 3 oz ham; Lunch: 3 oz. turkey, 3 clemintines, 1/2 c. carrots; Snack: larabar; Dinner: 5 oz. steak, 1 beer.

Sunday 1/31:

Greg bfast: none; Lunch: 6 oz. egg, sausage, onions, mushrooms and spinach quiche, Dinner: 1 chorizo stuffed pepper.

Laura bfast: none; Lunch: 6 oz. quiche, Dinner: 1 chorizo stuffed pepper.

Tuesday 1/26

So today was “rowing Helen” at Crossfit today–woah.  The work out is 3 rounds for time of 500m row, 21 kettlebell swings and 12 pullups.  Men’s weight on the swings was 24 kg, womens rx’d was 16kg but I used a 12 since my back has been acting up lately….  Greg’s time was 14:01 and Laura’s was 14:36.  Usually during and after a workout the pain is a good pain, today did not feel good for me.  I felt overly tired and even like I was going to throw up after just the first 500m row!  I’m hoping that my body is still adjusting to eating Paleo and will soon even out so I don’t have any more of those!!

This video is regular Helen, today we substituted a 500m row for the 400m run seen in this video. Oh and yeah, someday we want to look as awesome as this couple does!!

Food–

Greg:

breakfast-2 hard boiled eggs, 1 kiwi

lunch- 5 pieces of jerky, 2 slices of turkey, a larabar and an apple

dinner- 4 oz salmon, 1 cup steamed kale with pinenuts and dried cranberries

snack- mango

Laura:

breakfast- 2 hard boiled eggs, 1 kiwi

lunch- 3 oz. chicken, 1 apple, 1/3 of a cucumber

snack- larabar

dinner- 3 oz. salmon, 1 cup steamed kale with pinenuts and dried cranberries

snack- mango

Monday 1/25

Nothing too special to report on today–still working on finding the cord to the camera so that I can attach pics of our dinners and WODs. 

Greg:

Bfast- 2 eggs scrambled with 1 oz turkey sausage, peppers and onions. 16 oz. coffee

Lunch- 3 oz. chicken breast with last nights bbq sauce, 2 oz turkey, 1 larabar, 4 strawberries, 1/2 c. coconut milk…. yeah wierd right…

Dinner- large salad with homemade Smoked Paprika vinaigrette

Laura:

Bfast- 1 egg scrambled, 1 oz turkey sausage, diced onions and peppers.

Lunch- 2 oz. chicken breast with last night’s bbq, 6 strawberries, 1 larabar

Dinner- large salad with homemade smoked paprika vinaigrette

Snack- another larabar…. I was really craving some chocolate….

Sunday 1/24

So, its rest day at EmerFit but Greg and I felt the need to have our own WOD since we didn’t work out Mon, Tues and Friday this past week so we decided to try this new fad called jogging…. or maybe its yogging with a soft j…. (excuse the quote from Anchorman….)  Yes, you read right, we went for a run.  We decided to see how far we could run in 20 minutes.  surprisingly we made it a full 5K!  When we were working out on our own at globo gym I would run two ten minute miles and it would practically kill me.  So to go from that to running 3 consecutive 7 minute miles is quite the accomplishment!

As for the food:

Sunday 1/24

Greg:

Bfast- 3 egg omelet with turkey sausage, onion and peppers

Lunch- larabar, 1 c. vegetable soup (organic tomatoes, carrots, green beans, corn, peas, spinach, onions, celery, sea salt and pepper)

Dinner- 4 oz. chicken breast with homemade bbq sauce (recipe taken from Elana’s Pantry-see below), left over baked broccoli from yesterday.

Laura:

Bfast: 2 egg omelet with turkey sausage, onion and peppers

Lunch: 2 oz. deli turkey meat, 1 c. veggie soup (organic tomatoes, carrots, green beans, corn, peas, spinach, onions, celery, sea salt and pepper)

Dinner- 3 oz. chicken breast with homemade bbq sauce (recipe taken from Elana’s Pantry-see below), left over baked broccoli from yesterday.

Our yummy soup from today.

“bbq” chicken

2 tablespoons grapeseed oil
3 cloves garlic, crushed
¼ cup shallots, minced
1 (7 ounce) bottle Bionaturæ® Organic Tomato Paste
1 cup orange juice, fresh squeezed
2 tablespoons apple cider vinegar
½ teaspoon dry mustard powder
½ teaspoon smoked paprika
1 teaspoon celtic sea salt
¼ teaspoon black pepper

1. Warm oil in a saucepan over medium low heat
2. Add garlic and shallot; cook until soft
3. Add tomato paste, orange juice, vinegar, mustard, paprika, salt and pepper
4. Simmer over low heat 15 to 20 minutes, stirring often
5. Baste over fish or chicken
6. Refrigerate and allow to marinate for 1-3 hours
7. Grill and serve

Serves 6 -makes enough sauce for one whole chicken or 4 breasts

Fight Gone Bad

Here it is a beautiful Saturday afternoon in CO and I am so exhausted I don’t want to do anything!!  This morning at Crossfit we did one of the benchmark workouts called Fight Gone Bad.  Here’s the breakdown:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. (info taken from crossfit.com)

This workout was named by a UFC fighter who after finishing the work out panted, “woah, that was like a fight gone bad.”  It is a killer workout and we LOVE it!! 

This is the third time we’ve done FGB and our scores have improved each time.  1st time Greg’s score was - 207, Laura’s was 213; 2nd time Greg’s score was 234, Laura’s was 225, Greg’s score today was 258 and Laura’s was 240!  So here is just another awesome example of the results we’re seeing!

Now, about the food…. here’s the breakdown of the food on Thursday and Friday:

Thursday-

Greg Bfast: 1 apple, 10 almonds, 20 oz. coffee.  Lunch: 1 pear, 1 larabar, 4 oz. ham, 2 carrots. Dinner: 5 oz hamburger with sliced avocado, 1 c. mashed cauliflower.

Laura Bfast: 2 eggs scrambled, 1 tangerine. Lunch: leftover chicken (3 oz.) and cherries with kale. Dinner: 4 oz. hamburger with avocado and 1 tsp. salsa, 1/2 c. mashed cauliflower.

Friday…. we had our first little slip up today….

Greg Breakfast: 3 eggs scrambled, 1 pear.  Lunch: 10 almonds, 4 oz. chicken, mashed cauliflower leftovers.  Dinner: 2 oz. sliced deli meat, a few veggies from a veggie tray, chipotle chicken fajita bowl…. which included rice, chicken, grilled onions and peppers, corn salsa, cheese and sour cream….. oopsies….

Laura Breakfast: 2 eggs scrambled, 1 larabar.  Lunch: 2 oz. ham, 1 pear, 3 carrots, 9 almonds.  Dinner: 2 oz. sliced deli meat, a few veggies from a veggie tray, chipotle chicken fajita bowl…. which included rice, chicken, grilled onions and peppers, corn salsa, cheese and sour cream….. oopsies….

Today we skipped breakfast in favor of not throwing up during FGB, had about 1 cup of pineapple, 1/2 cup of fresh blueberries, 2 oz. of chicken each and about 1/2 c. broccoli each for lunch.  Dinner is planned to be a baked salmon dish and maybe a baked broccoli…. I have to get rid of this stuff.  I’m not gonna lie, I pretty much despise broccoli but I’m trying to learn to like it.  I would welcome any suggestions!!

Salmon with broccoli

Happy weekend everyone!

–Update–

When I wrote this post on Saturday we had yet to eat this awesome meal!!  It was so good that I thought I’d share the recipe!  I got the recipe from allrecipes.com.   

Ingredients:

2 cloves garlic, minced

6 tablespoons light olive oil

1 teaspoon dried basil

1 teaspoon salt 1 teaspoon ground black pepper

1 tablespoon lemon juice

1 tablespoon fresh parsley, chopped

2 (6 ounce) fillets salmon

 Directions:

1. In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.

2. Preheat oven to 375 degrees F (190 degrees C).

3. Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

The broccoli was simply baked at 375 while the fish was cooking.  I sliced up some shallots and garlic and threw that over the top with a drizzle of olive oil– delish!!

Thursday 1/21

Hi!!  This is Laura, I’m enjoying a lazy night at home with my hubby and snoring dog.  She is healing nicely after her surgery, by the way.  (I know that many of you were worried )  Anyways, back to business.  This is our fourth day on the Paleo diet and we’re feeling better than ever.  It’s incredible how quickly my body responds to eating healthily (sp?).  I’ve noticed not only that I’m feeling better but my workouts are going much better than last week! Tonights work out was 4 sets of 3 Snatch grip deadlifts then 3 rounds of 10 renegade rows , 10 Overhead Squats, 20 sit ups.  Greg did 35# dumbells for the rows, 89# OHSQ in 5.5 minutes.  Laura did 25# dumbells and 45# OHSQ in 5:57.  Food logs for today:

Greg Bfast:

apple, 10 almonds, 20 oz. coffee

Laura Bfast:

2 scrambled eggs, 1 tangerine

Greg lunch:

1 pear, 1 larabar, 4 oz. ham, 2 carrots

Laura lunch:

leftover chicken and cherries with kale

Greg dinner:

6 oz hamburger, 1/2 cup mashed cauliflower

Laura dinner:

5 oz. hamburger, 1/2 cup mashed cauliflower

I wont lie, I miss non-paleo foods, but the better I feel, the less I miss the junk!!

Wednesday 1/20

Greg

Bfast – 1 Apple, 10 Almonds, 16 oz coffee

Lunch – Chicken and kale and cherries (Leftover from last night), 1 Carrot, 1 Tangerine, 1 Larabar

Dinner – 80z of coffee, Salad (Romane with Cucumbers, YEllow Peppers, Carrots, Almonds, Hard Boiled Eggs, No Dressing)

Laura

Bfast - 2 hardboiled eggs, 1 tangerine, 1 Larabar

Lunch – 3oz ham, 2 carrots, 1 apple,  9 almonds

Dinner – Salad (Romane with Cucumbers, Yellow Peppers, Carrots, Almonds, Hard Boiled Eggs, No Dressing)

The WOD was awesome…

Greg – Max Pullups in Two Minutes – 40, Swings/Thrusters (10,9,8,7..3,2,1) For time – Almost 14 minutes

Laura – Max Pullups in Two Minutes – 30, Swings/Thrusters (10,9,8,7..3,2,1) For time – Almost 11.5 minutes

Yep…Laura beat Greg pretty bad today…that’s all I’ve got to say about that…