More slacking on keeping this blog updated. This is doubly not good because aside from everyone thinking that I've completely fallen off the paleo wagon (not true for the most part), I'm also not capturing my training milestones. Quick summation of this weeks WODS:

Tuesday - Max snatch was 75#. Wanted to continue working heavier, but was told to move on to C&J. Thanks to Rudy for the tip on widening my grip. Much, much better! C&J max was 95#. Tried 105# and failed twice on the jerk. Will revisit this because I think I'm close....
Then, 30 snatches at 55# - 3:59

Thursday - Press, 3-3-3. Amateur hour as far as figuring out my weights in advance, then couldn't find the calculator at the box so I estimated a little (will give myself a break since it was 6am). 45-55-65(4)
Then, 4 rounds of 500m row and 10 burpees: 12:21. Super frustrating because the rower died on me right before I got on, then it wasn't set up in the correct units. I feel like I lost at least 30 seconds straightening that mess out. Plus, I was rowing the entire time, so probably rowed an extra 100m. Again, it was 6am, I had no idea what I was doing. Totally my fault though (read: stop listening to Zack when he tells me the rower is "all set").

Nutrition today (so far):
Breakfast, 1 banana, coffee with coconut milk
Lunch: 1 piece of paleo mushroom quiche, 1 avocado, 1 minneola (tangerine/grapefruit hybrid)
Dinner: Restaurant week menu at Naha tonight. I surveyed and think I can keep it pretty paleo, aside form dessert of course. Can't wait!

Dinner Tonight

Press: 46-54-61(7)
Metcon: 5 rounds of 15 Push Press(45#) and 15 20" box jump - 6:05

Nutrition:
Breakfast: 1/4 cup walnuts with a sliced banana in coconut milk. Coffee with coconut milk.
Lunch: leftover paleo lasagna and 1 grilled chicken wing
Snack: 1 small piece of paleo blueberry bread
Post WOD snack: 1 banana, hand full of pitted prunes
Dinner: Soup (shown above) made with chicken broth, chicken, bratwurst, spinach, onion and bell pepper.

Turbot with Kale Chips

Paleo Blueberry Bread

Press: Can't remember my weights, except for my last one which was at 64# (5). This felt better than my previous press attempts. I believe I only got 2 reps on my last set, last time.

Metcon: 21-15-9 of 24" box jumps, 35# KBs and 65# SDHPs. 7:19

Big thank you to Bryce for working with me after the Metcon on my sumos. Form was terrible, but I'm feeling better now. Need to keep my chest up at the bottom in order to maximize the power from my legs and hips.

Nutrition:

Breakfast: sliced banana and walnuts in coconut milk, coffee with coconut milk.

Lunch: leftover leg of lamb roast over spinach. 1 piece of blueberry bread (shown above, recipe is below).

Snack: 1 "Cherry Pie" Larabar

Post-Wod Snack: 1/2 banana, handful of non-sweetened coconut flakes

Dinner: Turbot seasoned with Ol' Bay, Kale chips (thank you Erin O'!), steamed broccoli. Glass of red wine. 1/2 piece of blueberry bread. Yum.

Blueberry Bread Recipe:

Ingredients:

2 Tbsp coconut oil

4 Tbsp coconut milk

1/2 cup coconut flour

2 Tbsp raw honey (yes, this is the only pseudo-paleo part)

1 Tbsp pure vanilla extract

3 eggs

1 tsp baking powder (ok, Zack says this isn't really paleo either)

1/2 tsp salt

2 whole mashed bananas

1 carton of blueberries

Directions:

Pre-heat oven to 350 degrees

Mix together coconut flour, salt, baking powder, coconut milk, vanilla extract, bananas and eggs

Melt coconut oil and raw honey in microwave, then slowly add to mix

Stir in blueberries

Pour into loaf pan (or shallow baking dish) and bake for 45 minutes

Remove from oven, let cool and enjoy!

A Case of the Mondays

Dinner Tonight

Feeling just a bit blah today, but managed to pick myself up for the WOD. And it was a good one.

Press: 43(5)-50(5)-56.5(9)
15 negative HS
Metcon: 7:07. Regular kipping PUs (tried to CTB, but failed on most) 73# FS

Nutrition:
Breakfast: 1/4 cup walnuts, banana, coffee with coconut milk
Lunch: 3/4cup shredded pork over fresh spinach, half avocado
Snack: 1/2 slice of paleo pineapple upside down cake
Post-WOD Snack: 1 "apple pie" Larabar
Dinner: (pictured above) Sockeye salmon fillet, spinach, cauliflower

1st Photo Opp!

Photo inspired by JJ

WOD:

Press: 5x3x1: 58, 65, 73(2) The form on the last set was horrendous. Anything to get the bar up...but also probably the reason that I only got two.

Metcon: KB Swings (heavy), box jumps, wall ball (14#) sets of 25-20-15-10-5 Time: 15:08

This one was awful. Lots of casualties at the box today, but I really love the brutal Friday WODs. Friday nights are really my favorites. Great stuff tonight!

Nutrition:

Breakfast: 1/4cup walnuts with coconut milk, banana, coffee with coconut milk

Lunch: roughly a quarter of the mushroom quiche pictured above (made with eggs, pork sausage, mushrooms, shallots, chives. Crust is almond meal, olive oil and baking soda). Also had 1/2 cup of red grapes and a half avocado. BTW, this quiche got rave reviews at work today. I didn't actually hand out samples, but there were a bunch of people that followed their noses into the kitchen. Good stuff.

Pre-WOD snack: 3 pieces of deli meat ham

Post-WOD snack: banana

Dinner: Paleo chicken pot pie - roasted chicken breast, celery, carrot, cauliflower, broccoli, mushrooms. Crust made with almond meal, baking soda and olive oil.

Strength: My Weakness

I don't know what my deal was today - mentally shaky throughout my CrossFit Total effort. I generally don't let the weight defeat me, but I just couldn't pull myself together tonight. I did manage to set a couple of PRs though, so I've got some good starting points to work on over the next several weeks. Also, ended the night on a positive note with my 2k row. I think it was one of my better performances on the rower and got a chance to work with Rudy further after my row. I can see that I have a lot of room for improvement and can tweak my technigue quite a bit. Should be fun to see where I end up.

Back Squat: 145 (PR)
Press: 75 (5# under PR, failed twice at 85#)
Deadlift: 195 (PR)
Total: 415

2k row: 8:28

Nutrition Today:
Breakfast: 1/4cup walnuts with coconut milk, banana, 1 cup coffee w/ coconut milk
Lunch: Corned beef, carrots, brussel sprouts and onions
Dinner: 1 bison burger with guacamole topping, spinach salad, 1 piece dark chocolate