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…

Day 2!!! – Tuesday 1/19

We still didn’t work out today though, sorry…We’ll be better the rest of the week. 

Here’s the food for the day:

Greg -

Bfast – 1 Larabar, 1 pear, 10 Almonds, 16oz coffee.

Lunch – 1 Apple, 2 Carrots, 1 Chicken Caesar Salad (No Dairy or Gluten or Dressing).

Dinner – 4oz. chicken breast with cale and cherries.

Laura

BFast – 2 hard boiled eggs, 1 tangerine, 5 almonds.

Lunch – Spinach salad with shrimp and balsalmic dressing, Sweet Potato fries.

Dinner – 3 oz chicken breast with cale and cherries.

Paleo Challenge Begins!

This is Greg-

The paleo challenge starts today and here are the food logs for day 1-

Greg -

Bfast – 3 Eggs (Scrambled), 3 orange slices, 10 almonds, 24 oz coffee

Lunch – Orange, 10 Almonds, 1 Larabar, 4.5 oz sliced ham, 5 baby carrots

Dinner – 1/2 New York Stip Steak, 1 1/2 steamed yams

WOD – Rest Day

Laura

BFast – 2 eggs scrambled, 1/2 orange, 16 oz coffee

Lunch – 3 oz sliced ham, 1 apple, 1 yellow pepper, 1 larabar, 5 almonds

Dinner – 1/2 New York Strip Steak, 1 Steamed Potato

WOD - Rest Day

Alright – hears the facts, this was a difficult day for working out because our dog had surgery…We’ll try better…The next couple of days might be similar.

Leading Up…

Alright, this is Greg by the way, we are in the process of getting ready for the Paleo Challenge (http://www.emerfit.com/blog/2010/01/14/friday-100115/) that starts on Monday January 1 is making sure that we enjoy every minute of time leading up to this.  We plan on changing a lot of things in our lives but for the most part we are most interested in getting healthy.  We started Crossfit several months ago (www.crossfit.com) and have loved/hated (Try it and you’ll understand) every minute of it.  Its been extremely fun to grow both atheletically as well as see the results we’ve seen over the last couple of months.  For those who don’t know what the Paleo Diet is you can learn more by checking out www.robbwolf.com and www.paleodiet.com.  For a basic description the paleo diet is only food that can be hunted or gathered, that means no dairy and no wheat products, no legumes, no gluten.  Its fairly simple to explain but a very drastic change from the American standard and though its easy to explain, its difficult to implement.  I personally used to drink a gallon of milk alone a week and a lot of beer as well as eat cheese like it was going out of style, not to mention eat pasta and bread for almost every meal.  Contrary to popular belief, cheese, milk, and bread are not going out of style but growing in popularity.  In this blog we will post both our weekly meal plans as well as our workouts daily so that someday we might be able to see what if any results we have seen as a result of cutting out both gluten and dairy from our diet.  To start out the diet begins Monday January 20th.  Our next post will be then…

Getting Started

Howdy all!  This is Laura and I want to be completely honest with you from the very beginning.  So -that being said- let me start with a series of confessions.  Number 1- I’ve never blogged before!  Despite enjoying other people’s blogs, I’ve never participated myself.  Number 2- I’m a novice chef…. I LOVE to cook, but have only the 3.5 years of experience that I’ve accumulated since Greg and I have been married.  Number 3- We’re novice Paleo-ers.  We have been Crossfitting since June but only recently discovered the importance of a healthy, diet to compliment our work-outs.  Since Paleo seems to make the most sense and comes so highly recommended we’re making our first attempt at going Paleo.   This seems like the worst time of year to start, but we figure there’s no time but the present.