Year Long Fitness Assessment

Maria Week 6 Day 5

2012-03-02T21:58:00.001-05:00

Went to bed at 11pm, woke up at 7- slept well, I feel so much better with enough sleep these days

8am- 1 scoop Hydro Whey Protein Powder, 1/2 C mixed frozen berries, 1 tsp fish oil
10:45am- 1 oz salmon, 1 sheet sushi nori, 1/4 tsp fish oil
2:45pm- 2 oz salmon, 1 C grape tomatoes, 1 C mixed collard greens, spinach, onion, 1/2 tsp fish oil
4:50pm 1 cucumber, 1/2 C grape tomato, celery, a few baby carrots
7pm- 2 C homemade veg soup (I made my own chicken stock, lots of cabbage, collard greens, yellow squash, celery, onion, carrots), 6 oz whiting fish (never had this before, it was good), 2 tsp omega 3,6,9 oil, 10 small black olives

Rest day today, I went to the gym and practiced a little for tomorrow. Just trying not to stress about it- I need to get a good night's sleep!

Meeting with Dr. Jaime tomorrow, and I need to weigh myself before I go...

I will keep you guys posted. GOOD LUCK WITH WOD 12.2!!!!!

Love Fridays :)

2012-03-02T21:48:00.001-05:00

I stubbed my toe yesterday, and it's all black and blue, not sure if it's broken. I think I can lift okay tmrw since we should be driving through our heels, not our toes lol. It hurts though! Ugh.

Diet:
Leftover plantain lasagna (Not as good as Cross Cuisines, but it's all about trial & error.)

Apple and unsalted peanut butter

Tilapia, 1/2 cup kidney beans, and broccoli

Tilapia, 1/2 cup chick peas, spinach

Another apple and unsalted peanut butter

Tacos! (ground turkey meat with low sodium taco seasoning, black beans, quinoa with green chiles, cilantro salsa - all wrapped in a piece of romaine lettuce)
I ate about 3 or 4 of these, prob more than a regular serving, but they were so good!

1/2 chocolate/peanut butter cake in a mug (shared with the hubby)

I ate way too many carbs today!

Amanda M...Day 40

2012-03-02T17:43:00.000-05:00

Hey guys! Blogging early...I took my rest day today in order to be good to go for tomorrow's comp WOD so I have all this extra free time during commercials. Definitely watching food network...aka food porn.

Sleep: Woke up at 1am and had a hard time falling back asleep..mind was definitely racing about this 12.2 workout!

Food: The usual. Going to the movies tonight...it is going to break my heart not being able to go down to Target to stock up on pretzel M&Ms and pringles. Oh, and york peppermint patties...ughhh

It's my 2 year anniversary!!! Was hoping to be a lot further in my progress than I am but am still 100% proud of how far I've come. Check out my blog for the back story...
http://ptmaurer.blogspot.com/2012/03/happy-anniversaryto-me.html

Woo-hoo! 2 years ago those pants barely buttoned on me :-)

Day 39....James P

2012-03-01T22:20:00.002-05:00

Sleep 11-5:45am
Stress feeling good

Pre Wod Shake
6:30amWOD
50lbs DBs, 15-18 burpees, 1200ish on the rower
Post WOD Shake, black decaf coffee
10am 5 trader joes chicken meat balls
12:30 Chicken Cobb salad no cheese
3:00 organic carrotts
6:30 chicken breast, sweet potato, zuchini
9:00 half a cup of coconut milk ice cream

Felt good for my first day back to CFM post vacation.

Amanda M...Day 39

2012-03-01T21:50:00.001-05:00

Sleep: Slept solid, like always. Things at work are starting to get better now that I am all settled into my new position! Definitely a lot less thinking going on when I'm trying to fall asleep

Food: The usual...although I did take a small handful of chocolate chips to my face tonight while I was cooking my chicken and sauteed veggies for dinner. Just needed a little taste...no harm done :-) Like Nitro says, its okay to cheat once in a while! I would have eaten some of my 'paleo' chocolate chips from WF but they are too expensive to blow on such a small craving haha

WOD: Damn these Thursday WODs are ass kickers. Used 35# db for the push press, kept a steady pace for the burpees and rowed 1150 and 1128 on the 5 min rowing part. Been working on my row form, its amazing how much better you do when you do things correctly lol

Forcing myself to take tomorrow off so I can rest up for the big 12.2 snatch shit fest. Been seeing a few people struggle with the weight but I seem to do pretty well with anything dealing with the hips (aka olympic lifts) What can I say, I was born for breeding...but until then, I'll use my obnoxiously wide (and strong? is that a thing?) hips to throw up some big numbers

Tomorrow is my big 2 yr anniversary for my healthy lifestyle process. Will write more about it then :-)

Amanda VF Thursday

2012-03-01T21:19:00.001-05:00

My husband has been out of town in Vegas all week and I am exhausted. I have to give kudos to all of those single parents out there! It is really hard to do all the kid stuff by yourself for a prolonged period of time.9:00 shake and supps1:00 stuffed red pepper cross cuisines6:30 plantain stuffed chicken cross cuisines9:00 cake in a cup needed a sweet fix!No WOD. I'm really feeling not being able to exercise this week. I'm hoping I can go tomorrow otherwise it is 12.2 as my first workout since Sunday. Not good. Night

Day 39

2012-03-01T20:58:00.000-05:00

Feeling good peeps...feeling good! I think I finally settled in to my new reconstructed Paleo diet. It's pretty much second nature now. I still have a few cheats, they keep me sane. Remember that! Training was pretty fun today. I did a warm up variation of the games WOD this morning and I think I learned alot. Most notably 165 over head snatch is heavy as shit! If my technique was better I'd be able to fly through these but not right now. I'm taking 2 rest days and getting after the Games WOD on Sunday morning. Already selling my mind on the theory of "mind over matter". Can't wait!

Games practice WOD:
5 minute row warm up
Round 1 & 2: Snatch @ 75 x 6
                                 @ 135 x 6
                                 @ 165 x 6
Round 3: Snatch @ 75 x 15
                          @ 135 x 15

Breakfast: 1 black coffee, 1 tall water, 2 boneless pork chops w/1 serving of broccoli
Lunch 1: 8oz of Tilapia w/1 serving of sauteed summer squash and broccoli
Snack 1: 2 stick of celery and a piece of cucumber, 1 vitacoco
Lunch 2: 1 serving of ground turkey meat sauce w/1 serving of green beans
Snack 2: 1 serving of raw almonds, 1 green tea
Dinner 1: Baby spinach salad with chicken tenderloins, red bell pepper, cucumber w/balsamic vinegar
Snack 3: 1 avocado
Dinner 2: 8oz of Tilapia w/1 serving of broccoli
Then probably some other snack and maybe more fish not sure.

Maria- Week 6 Day 4

2012-03-01T20:42:00.002-05:00

Went to bed around 10:30pm woke up at 6:45am- woke up a couple of times but fell back asleep. Felt SO MUCH BETTER after sleeping more these past couple of nights.

8:45am- 3 oz tuna, 2 C frozen spinach, 1 tsp fish oil
12:45pm- 3 oz ground turkey breast, 1/2C crushed tomato, 1 C zucchini, celery, onion, carrot, 1 oz dark meat chicken, 1 oz avocado, 1 C homemade veg soup

3:30pm WOD- HOLY CRAP! I think I felt some puke in my throat during this one. It has been a while since I felt like that! I wanted to practice snatching but there were just too many people there.

6:45pm- roasted chicken (probably like 8 oz), mushroom, zucchini, collard greens, cabbage, onion

Should have proabably eaten more today, but was busy and not that hungry I think because I overate the past 2 days.

Sleeping makes such a big difference in my mood and motivation. When I am sleep deprived I eat more, and I really don't care.

ahh Rest day!

2012-03-01T19:58:00.002-05:00

hi all- today is a rest day today for me! I am excited for this weeks comp workout! I am actually not going to dot he wod tomorrow i am going to feel out the snatch. Try a couple at the different weights and see how they feel! we'll see!!! I have only ever snatched 85 before. I am going to try the split snatch though I seem to be better at that lift more and feel more stabel! well see! anyone doing it sat at 9!! and staying for the BBQ after! Last week was fun!!
meals: cereal 7:30
10:00- nuts
11:00- egg salad (bad)
1:00- turkey jerkey
5:30- nuts
6:30 chicken, salad and mixed veggied
drink: tea and water
slept : good but not enough fell asleep about 12 and woke up about 5:30-- tired and crabby tonight!
stress: samey same!

Better day tomorrow

2012-02-29T22:09:00.001-05:00

Shitty day today at work. Lots of stress. It was one of those days when you just wanna crawl back in bed and pretend it never happened. I didn't go to CrossFit... Just went home. My diet didn't suffer today, thankfully. I ate well but didn't have time to write it all down. Enough griping. Tomorrow will be better. I gotta mentally prepare myself for those snatches on Saturday.

Amanda M...Day 38

2012-02-29T22:00:00.000-05:00

Sleep: Passed the f out, and slept right til my alarm went off. 10-630

Food: Same as yesterday, added in a handful of almonds and raisins in the morning. Work has been busy...I barely even notice I'm hungry

WOD: Okay, that ALMOST sucked more than Fran x2

30DU/10 T2B...3 rds

Then:
21 DL @ 105#
800 m row (instead of running in the freezing rain)
x3
Finished at exactly 17 min...thank god I can power through rowing. That workout needed to be over ASAP

Crossfit Games 12.2!! Snatches baby! So pumped...I really want to make it to that 120# bar but 30 reps at 100# are going to be tough. Will try my hardest though...7 am Sat for me :-)

I'm back!...James P

2012-02-29T21:32:00.003-05:00

Sleep: 10pm -7:30am
Stress: Feel great have not felt this rejuvenated in sometime!

No WOD today back at it tomorrow

8am : Protein Shake, decaf coffee
9:45am: 5 Chicken meatballs
12:00pm: Cobb Salad with Chicken no cheese no dressing. Small chili
3:00pm: carrots and cucumbers
5:00pm: decaf coffee
6:30pm : Roasted Chicken, spinach, and broccoli

Well it feels great to be back even if it was to a little snow and cold weather. I had a great trip and sometime to relax. I ate pretty well didn't really kill an entire day with anything super bad. The guys I was with couldn't believe how I have changed my eating habits, which made me really feel like I am on the path to accomplish big things. I did have a few beers at the track...but it was Daytona and rain delays + explosions brought out the party gods. Ready to dial back in and lock down the diet. I hope everyone is doing well!

Maria Week 6 Day 3

2012-02-29T13:53:00.002-05:00

Sorry I have not blogged in a couple of days! I have had a wicked migraine and went to bed ASAP after the kids were in bed. SO I skipped the blogging. I had a cheat last night (who cheats on a Tues night????) it was not planned and my stomach was a MESS this morning. Other than that, food has been right on, and I am feeling great in the gym! I am meeting with Dr. Jaime this w/e. Will write more later!

So the past couple of days I have been way off track. I know a lot of it has to do with lack of sleep, and not feeling well so I did not cook my food, I was not prepared, etc, etc. Bottom line- lack of sleep stops me from doing my best!

The other thing is that I find that once people start complimenting me I sabotage myself and screw things up. That is why I am SOOOO glad that I am in this for the entire year, it forces me to keep going forward despite setbacks.

So I am committing to you that on Thursday I am back to my measured meals, no extra picking and no non paleo food!

I NEED YOU GUYS!

Amanda M...Day 37

2012-02-28T22:08:00.000-05:00

Sleep: Took some effort to fall asleep but once I did, I slept straight through

Food:
Breakfast: scrambled eggs with turkey and ham and broccoli
Snack: peppers
Lunch: spinach salad with tuna
Snack: plantain chips with guac
Dinner: chicken with shredded zucchini and sweet potato sauteed with some onions.

WOD:
Thrusters: 3x5 @ 95#. Thrusters are getting easier for me and I may actually enjoy them (until my wrists start hurting of course)
Fran x2...65# and subbed in ring rows. Class was huge, would have loved to try the jumping pull-ups. Barely even had room to do my rows without worrying about getting knocked in the head!

I thought my legs would be smoked way more than they were, so I opted for an 800m run afterwards and Morgan decided to come along! Was fun chatting with you between my gasps for air haha man, I really need to get better at running...

Fran

2012-02-28T21:54:00.001-05:00

3 oz salmon, 1/2 cup egg whites, 1/2 cup broccoli

Lots of coffee (3 mugs full)

2 oz salmon, 3 oz shark steak, 1/2 cup green beans, 1 cup bell peppers

Siggi's yogurt cup

1 cup chicken breast pieces, 1/2 cup kidney beans

Apple with 2 tbs almond butter

1 cup blueberries

Chicken Tikka Masala (yum!) with cauliflower rice and red peppers

WOD:
3 rounds of 5 heavy thrusters @ 95 lbs(Partnered with Maurer! She made it look so easy! I was struggling.)

Fran x2

1st round: Thrusters @ 65 lbs & jumping pull-ups (I felt like the jumping pull-ups were a cop-out & too easy, but there were no more ring rows and I suck at using a band)

2nd round: I kept the weight but dropped reps to 18-12-8.

Holy mother of Fran. That was so freakin hard.

Amanda F Tuesday

2012-02-28T21:27:00.001-05:00

I haven't been sleeping well. I'm not sure what it is. Crazy dreams and restless. Dr. oz said today dreams were a way of handling things going on in your life. Hmm.Anyway,No WODS yesterday or today. I was going to try to modify today's WOD so I could do it at home but, I just got the kids to bed and frankly, I'm too tired.9:15 - shake and supplements11:30 - fried plantains and guacamole probably too much....this is delicious!1:00 - cross cuisines meatloaf and broccoli.5:00 - more plantains and guac! 9:00 - my attempt at huevos rancheros, 2 fried eggs (coconut oil spray), 1/2 cup black beans, salsa and guac. Not nearly as delicious as when I had it for brunch one day, but not too bad. I needed a carb today as I havent been satisfied with my food lately. If anyone knows how to make real huevos rancheros, and how to modify it, please let me know!Stress level is high! Work is crazy and my son is sick and husband is traveling so I have to stay home with him today and tomorrow.

Day 37

2012-02-28T20:30:00.001-05:00

11:00 - 645 - Sleep

Woke up a few times but was able to fall back asleep quickly8:15 - Breakfast

Grilled Chicken
1/2 Bell Pepper
1/8 Cup Macadamia Nuts

12:10 - Lunch

Chicken Scarpariello

2:30 - Snack

1 Trader Joe's Chicken & Turkey Sausage Link
1/8 Cup Pumpkin Seeds

4:30 - Post-WOD

Protein Shake

7:00 - Dinner

Mexican Chicken Soup

4:30 - WOD
A. Thruster, 3 x 5, rest 90 seconds
(prime the system… not too heavy, focus on technique and breathing)

+
B. "Fran"

4:44rest 12-15 minutes
C. "Fran"

Fran X2

2012-02-28T19:50:00.002-05:00

I am gonna kick her ass when I meet her!!! wasnt sure I had a sub 4 minute Fran so I decided to do the 18, 12, 6 reps the first round with 45 and ring rows but i finished in 245- little fast so i did 21, 15, 9, secind round and lowered myself on the ring rows- holy sihit the difference 9 reps makes!! 3:45 second round!!!
meals: 7:30 oatmesl
8:00 fruit and nut bar
11:00 paleo chili
came home and did work so forgot about my second lunch i should have ate
5:30 pork chops, salad and mixed veggies
drinks: water
wod:yes
stress: no place to go tonight so all is good!
Civiliam Military combine are coming March 24 for 12.5. they will throw down with us at 9 and stay fro the bbq after!! Keep up the great work everybody!

Checking In...

2012-02-28T15:18:00.002-05:00

Just wanted to drop in and say CONGRATS to you all for sticking through this!! Already into the 2nd month and the commitment I read is awesome (you’re all actually motivating me to get back into pre-baby shape)!

Keep up the great work, and the great diets also!!!

Day 36

2012-02-28T14:13:00.000-05:00

Sorry it's late but here's my food/workout from yesterday.

12-630 - Sleep

Not as much sleep as I would like but still not too bad, need to work on getting back into a groove on my sleep.7:30 - Breakfast

Grilled Chicken
1/2 Bell Pepper
1/8 Cup Almonds

11:30 - Lunch

Left overBrazilian Curry Chicken
1/8 Cup Almonds

2:30 - Pre-WOD Snack

1 Link Trader Joe's Chicken Sausage
1/8 Cup Macadamia Nuts

4:30 - Post-WOD

Protein Shake

7:00 - Dinner

Chicken Scarpariello

WOD

A1. Power Clean, 4 x 10 TNG reps and tough, rest 45 sec (these should all be TOUGH)

A2. Bench Press, 4 x amrap @ 135/95 TnG, rest 45 sec

A3. Kb swing, 4 x 20 @ 70/55, rest 45 sec.

A4. FLR, 4 x 60 sec., rest 3 minutes

B. Dips, amrap in 5 minutes

13 Dips and 30 Pushups

Yesterday

2012-02-28T07:06:00.001-05:00

1/2 cup egg whites scrambled, 1 spicy chicken sausage, 1 biscuit thing I made in the microwave (added a scoop of protein instead of agave nectar)

1 biscuit thing

Salmon, peas, broccoli, green beans

Peas and 1 chicken sausage

Apple and 2 tbs almond butter

Paleo turkey burger

WOD: I did 85lbs for PCs & BPs.

Day 36

2012-02-27T22:44:00.001-05:00

Glad to be back everyone. I was on a small hiatus due to my PC crashing and life getting busy. I'm absolutely loving the CrossFit Games. It's so awesome to watch everyone pushing the envelope and giving it their all and loving every second of it. WHAT AN EXPERIENCE! The energy is amazing. During my games WOD yesterday a lot the 9am class came over to cheer me on...it was just a humbling and really special moment. I was toast and half blacked out when I finished the WOD and turned around to see everyone clapping and cheering for me. I didn't even do good but they didn't care...that's what is so amazing about our community at CFM. It's about giving it your all and leaving it all on the rubber...no short cuts, no cheating just doing work. I love CFM!!!

WOD: 5K run NFT

Breakfast: 1 black coffee, 4oz broiled Tilapia w/grilled broccoli, summer squash and yellow onion
Lunch 1: 6oz of ground turkey meat sauce
Snack 1: 3 celery sticks
Lunch 2: 6-8oz of grilled chicken tenderloin atop of baby spinach w/minced onion and balsamic vinegar
Snack 2: 1 small orange bell pepper, 1 green tea
Dinner 1: 8oz broiled Tilapia w/grilled broccoli, summer squash and yellow onion
Snack 3: Dark chocolate covered Goji Berries (1 handful)
Dinner 2: 2 boneless pork chops baked in my home made special coating. 4 parts almond meal flour, 1 part flaxseed meal, salt and pepper. This turned out to be good as hell though I over cooked the chops. 10 minutes to many! Also had a small serving of kelp noodles with some chicken sausage. I will be implementing a lot of kelp noodles in my diet in the short term.

I want to remind everyone that cheats here and there is what keeps you sane. There's no need to sit around and punish yourself cause you ate a bad meal and had some sweets. What's done is done...just move forward and be as strong as you can. The further we get down this path the less we will crave unhealthy food. I PROMISE!!!

MOnday- another week gone down!

2012-02-27T22:23:00.003-05:00

so added some more insanity upon the insanity we already have.... looking at my calendar and if i make it throught he next two months it will be a small miracle!!!
meals: 7:30 waffles
8:30 fruit and nut bar hungry because i ate crap for breakfast.. yes i know this but cant seem to figure breakfast out!
10:00- nuts
11:00 paleo chili
2:00 turkey/ ham
3:00 egg
5:30 spinach greens tomato cucumber salad and turkey meat meatloaf/ glutn free bread crumbs
drinks :water
sleep: good from about 10:00-6:30ish
stress: just busy!
excited that the Civilian military co founders are coming down to throw down with us either this or next weekend! thats hould be fun!!

Amanda M...Day 36

2012-02-27T21:38:00.000-05:00

Sleep: Went to bed at 11, should have gone to bed earlier but I got sidetracked by youtube. Damn internet!

Food: Was a busy ass day at work so I didnt get my normal snacks in
Breakfast: Scrambled eggs with broccoli, ham and turkey
Lunch: Spinach salad, tuna, salsa, balsamic vin
Snack: red peppers
Dinner: Chili with a chocolate cake in a cup

WOD:
Power cleans 4x10: 95#
Bench press 4xamrap: 95# 8/8/8/10...felt strong, bench press is usually my toughest lift
KB swings 4x20: 55#....man, those were tough. My forearms felt like they were going to explode
FLR 4x60 sec
Ran a 800m afterwards just for the hell of it

Overall, good workout and great effort.

New post on my blog about telling everything that's been holding me back to kiss my ass.
http://ptmaurer.blogspot.com/2012/02/trust-process.html

end of week 5....James P

2012-02-27T00:43:00.002-05:00

Hello All,
I am still on vacation. Overall I have been making some very good food choices and got in a few runs. I did have a couple of cocktails while here on vacation. Sorry I missed the last few days on here, but I will continue when I get back Tuesday night.

Hope everyone is well.
James

Amanda M...Day 34&35

2012-02-26T22:37:00.000-05:00

Ooooh the weekend, when will I learn my lesson?

Sat: 7am WOD followed by 7 hour shift followed by a girls night out in Stamford. Long ass day!
7 min burpees: 56...not at all happy with the number but also not at all interested in doing it again.
7 db clean/situps/DU: 5 or 6 rounds, 30# for the cleans
3 min amrap KB swings: 35# didnt count, but knocked them out full overhead no problem

Food: ate clean all day and then 10 pm hit...had a few drinks but danced it off. I even flexed for one of the bouncers at the bar I was at and he seemed genuinely impressed and even squeezed at my bicep. He then asked me to be his bodyguard....strange night lol

Sun: Recovery day. Chipotle and stop and shop salad...its a sunday tradition with my roommate and luckily its a tradition that isn't crazy off course. I almost picked up a package of cannolis from the bakery at stop n shop...made it to the register, took a minute, and proudly walked them to where they belonged...back to the shelf.

Had an epiphany this weekend about this whole process. Will write more about it tomorrow, stay tuned.

5 Weeks!

2012-02-26T21:50:00.001-05:00

Things are going great for me. Over these last 5 weeks, I've taken between 3 and 4 inches off my waste and have lost about 15 pounds, my progress has been amazing. Thank you all for being such a great support system, I definitely couldn't do this without you guys.

3:00 - 12:00 - Sleep

So i was out last night for my friends birthday, and didn't get home until late so I got to bed a little late, but still got a good nights sleep. Stayed in bed until about 2 even after waking up leading to...2:30 - Breakfast

3 Eggs
4 strips bacon

3:30 - Snack

1/4 Cup Pumpkin Seeds

9:00 - Dinner

Mexican Chicken Soup

I just made the soup portion of this. It was not as good as some of the other recipes I've had from this site, but it wasn't bad. Not sure if I would make this one again or not though.

Back on it... Tmrw

2012-02-26T21:13:00.001-05:00

Over the last 3 days, I've just completely abandoned blogging! I'm eating normal - egg whites, fish, lots of veggies. Last night I had two wonderful glasses of merlot. And tonight I tried shark steak for dinner! Yum :) I'll get back on it tmrw with blogging everything.

Maria Week 5 Day 7

2012-02-26T21:06:00.002-05:00

WHERE ARE MY PEEPS????

Went to bed around 11pm, woke up at 5:30am, fell back asleep until 7:20am.
7:35am- 1 oz salmon, 1/2 c blueberries, 1/4 tsp fish oil

8:30am taught a step class with weight intervals- I definitely took it easy and did not really do the class. Skill work: pull ups and hand stand holds

11:00am- lettuce wraps: 2 oz tuna fish, 6 romaine lettuce leaves, 1/4C grape tomatoes, 1 oz avocado

3:00pm- 1 can sardines (3 1/4 oz), 1 C homemade veggie soup, 2 cucumber, 1/4 C tomato, 10 black olives
2 oz turkey breast
6:00pm- 6 oz salmon, asparagus, picked on some rotisserie chicken, 1/2 of a small homemade sausage ~2oz (my dad makes these he told me he used lean pork loin to make them, but there IS a lot of salt in them).
9:00pm- 1 TBSP cocoa, 1 TBSP homemade apple sauce, 1 tsp coconut flour, 1 egg white, stevia
a few blueberries

Stressful day for me, trying to just let it go and get to bed so I can sleep a decent amount of time! I am sore today from (I think) those Hang PC yesterday and KB swings..

One week, no Diet Coke!

2012-02-26T21:01:00.002-05:00

Happy Sunday!That's right. One week without Diet Coke! It isn't the longest I've ever gone but, it is the longest I've gone in a long time! I can't say that I'm totally over it. It is still a struggle. I would have loved to have an ice cold, fizzy Diet Coke last night while watching a movie, but I didn't! And I havent had any other sugar. Despite everyone was eating one of my favorite snacks, popcorn and M&Ms. (if you haven't had it, on a cheat or when you go to the movies, you should!). This weekend was a turning point for me. Like I said yesterday on FB, I have now finally realized that maybe I can actually be the strong, slim, althete that I want to be and a good role model for my kids. This is a turning point for me.Eating, I didn't eat that much this weekend. My husband is traveling all next week so I actually bought cross cuisines for both lunch and dinner so I don't have any excuses. Today I had a protein shake after WOD, 3 ham and mustard roll ups with almonds and then for dinner, literally just meat sauce because I made everyone spaghetti but they didn't have any spaghetti squash so I ate the sauce while everyone else ate the noodles. Oh well.WOD 15 min AMRAP5 OHS10 DU5 Front squats10 DU5 squat cleans10 DUI only used 35#. I felt really weak and tight. 35# is pathetic. Squats are my favorite...that's where I need it the most too! But usually I can excel there. Not today. and I kept tripping over the jump rope just doing singles! Not sure what is wrong. This is the first week in a long time where I've done a WOD 5 days. My muscles are really sore. I came in early to stretch but that didn't help. Since Stan is traveling this week, I may be able to sneak in to do tomorrows WOD at noon, since I have to pick up my cross cuisines but, the rest of the week I'll have to figure out something to do at home. I can't give up this pace.You guys all did so great this weekend! Obliterated 12.1! Here's to a great week!

Sunday- rest day!

2012-02-26T20:29:00.003-05:00

where is everybody????? everyone did awesome with 12.1-- excited to see what 12.2 brings!
meals: 8:00 oatmesl
10-12ish- snacks of pistachios, a fruit and nut bar, some turkey and a piece of ham
1:00 burger and some grapes
cooked all afternoon and wasnt so hungry
6:00- "pasta" and chicken "parm"
just sitting down and resting before falling asleep! loved my week off-- back to reality tomorrow!!!
slept good ;last night
drinks: water
stress: low -got a lot done this week so I feel caught up which is good!
Have a good night!!!

Maria Week 5 Day 6

2012-02-25T22:37:00.001-05:00

Went to bed at 11pm woke up at 6am- slept great despite nerves (the WOD).
6:20am- 1/4 grapefruit, 1 oz turkey breast, 1/4 tsp fish oil
11:50am- 3/4 C egg substitute, 2 C frozen spinach, 1 tsp fish oil
3:15pm- 2 oz skinless chicken dark meat, 1 oz chicken breast, 3 C homemade veggie soup, 1 tsp fish oil, 1 C grape tomatoes
6:00pm- 1 oz ham, 2 oz skinless chicken dark meat
8:00pm- Paleo stuffed pepper: TJ 96/4 ground beef, carrot, celery, onion, yellow squash, fire roasted tomatoes
2 sheets sushi nori (toasted sea vegetable), 1 C mixed broccoli, carrots, cauliflower,1 tsp omega oil
9:00pm- didn't eat enough protein so: 2 oz ham, 1 oz chicken breast
10:15pm- 1 TBSP cocoa, 1 TBSP egg substitute, 1 TBSP apple sauce, 1 tsp coconut flour, stevia
sleepytime tea

7am WOD
7 min of burpees touching target 6" higher than reach: 81
7 min AMRAP 7 HH DB cleans (I used 25#), 9 ABMAT SU, 11 DU: 6 rounds +20 reps (7 DU short of 7 rounds! I hate it when I don't complete a round)
3 min KB swings 36 pounds: 108 swings UNBROKEN (I kept it to shoulder height)

Felt great today in the gym. Some people are re-doing the WOD but I just don't want to. I wish I could just be happy with my performance. I start out happy and then I hear the numbers that the other girls put out and I think "SHIT, I need to do better..." yet, I don't want to re do it. Am I just settling for "good enough" vs "GREAT?" I don't know...

All that being said, I have definitely got my MO JO back and I am more motivated than ever to stay on track with my workouts, nutrition and SLEEP (I have really got to work on that one).

Tired...

2012-02-25T15:38:00.002-05:00

I think the excitment, nervousness, and build up really just got to me! Just finally sitting down and feeling tired!!!! Awesome morning at CFM-- everyone rocked 12.1!! I am happy that i did the wod RX and actually did the burpees- a first for me! I got 46! Im happy with that for a first go around! Meals were a little weird I didnt really look at the times I ate so Ill just list what I ate today!
turkey slices
pistachios
fruit and nut bar half a banana
2 bison burgers- yes two- they were sooo good!
strawberry spinach salad
some grapes a few more pistachios
think thats it for now....
slept ok went to be early and only woke up a few times definatley the anticipation!
drink: water
stress: better now!
great job everyone!!

Games WOD 1

2012-02-25T15:19:00.001-05:00

1:00 am - 8:15 am - Sleep

Slept well, didn't wake up at all during the night9:45 - WOD

94 reps

10:30 - Food

2 Bison Burgers
Spinach Salad with some nuts

3:00 - More Food

Left overs from last night
Lettuce
Tomato
Tuna Salad
Chicken Salad
Peppers
Cole Slaw

Friday!

2012-02-24T23:41:00.000-05:00

Sleep 11:00 - 8:00

Woke up at 6:45 found out I had a 90 minute delay and fell back asleep.9:00 - Breakfast

7.4 oz Chicken
1/2 Bell Pepper
1/8 Cup Macadamia Nuts

11:30 - Snack

1 Trader Joes Sausage

16g Protein, 6 grams fat

1/8 Cup Macadamia Nuts

1:00 - Lunch

3.6 ounces Pork
Broccoli

3:30 - WOD

Got up do 165 on the Thrusters...Failed on 175. Did 115# for the rows and got 26 thrusters at 135. 4:30 - Post WOD

Protein Shake
1.5 ounces pork

5:45 - 9:00 - Rock Climbing9:30 - Dinner

Lettuce
Tomatoes
Olives
Peppers
Egg Salad
Cucumbers
Tuna Salad
Cole Slaw
Chicken Salad

Got home from all of this and there was a fire just starting two buildings down from mine....I called 911. 5 minutes later I had firetrucks from the Center, and allingtown district of West Haven in front of my house. Things did not look good for that apartment though, flames were coming out of the windows and everything. It definitely was a total loss.

Excited for Games WOD 1 in the AM. Shooting for 90...13 Burpees a minute more or less. Should definitely be doable.

Maria- Week 5 Day 5

2012-02-24T22:31:00.002-05:00

Went to bed around 11pm, woke up at 5:30am, fell back asleep until 7:15am. Decided I should not do the WOD today because I am doing the cop WOD tomorrow AND I knew I was teaching a kickboxing class today.
8:30am-taught 55 minute kickboxing (with weight intervals) class, worked on HSPU- getting better! Drank black coffee on my way to the gym
10:40am- 2 1/4 oz clams (the whole can), 1 C spaghetti squash, 1/2 C fire roasted tomato, 1 tsp olive oil, 1 sushi nori sheet (sea vegetable)
1:30pm- 2 oz calamari, 1 oz mahi mahi, 3 C homemade veggie soup, 1 tsp fish oil
4:30pm- 1 sushi nori sheet, 3 oz wild salmon, 2 C roasted brussels sprouts/onion, 1 tsp fish oil
7:45pm- 4 oz Mahi Mahi, 1 C broccoli, 1 C roasted cabbage/onion, 2 tsp omega 3,6,9 oil
10:20pm- 1 TBSP 100% cocoa, 1 TBSP apple sauce, 1 egg white, 1 tsp coconut four

Drank lots of water- at least 8 glasses probably 10 or 12. GOod day today, I feel more on track today, I think it is because I have slept well for 2 nights in a row. It really makes a difference. Low stress, my son is still sick but getting better and other family stressors have been resolvedso I am in a good place!

Nervous about doing the WOD tomorrow...

Amanda M...Day 33

2012-02-24T21:51:00.000-05:00

Sleep: Passed right the f out and slept through til 630...sleep schedule is back on track

Food:
Breakfast: scrambled eggs with broccoli, turkey and ham slices
Snack: Red peppers
Lunch: Spinach salad with tuna and Gorgonzola cheese, balsamic vin dressing
Snack: almonds with raisins, carrots
Dinner: smoky bacon chili over cauliflower rice
Dessert: paleo cake in a cup. I've even gotten the recipe memorized at this point...yikes

WOD: I think something is wrong with me. I read '8 min thrusters' on the blog last night and I was actually...excited...that never happens. I could have taken tonight off without any guilt in order to prepare myself for burpee hell tomorrow but I actually WANTED to do 8 minutes of thrusters lol

PR on thruster for tonight was 125#
95# for the 8 min workout, 35 reps...damn that was heavy. Wrists were killing me but I got it done.

Off to bed, up bright and early for the 7am throwdown...then working for 7 hours...then having a girls night in Stamford all night. Yeowwwwzaa

GOOD LUCK TO EVERYONE DOING THE GAMES WOD TOMORROW!!

Maria Week 5 Day 4 (Thurs)

2012-02-24T16:08:00.003-05:00

Totally forgot to blog last night! Here it is:
Bed around 10:30pm, woke up at 7am- slept through the night!

8am WOD- what a difference sleep makes! I felt strong today and excited about the workout.
5 min AMRAP burpee chin ups, 12 lunge steps: 7 rounds I actually liked those burpee chin ups...
5 min AMRAP 3 DB push presses 25#, 12 box jumps 15"- 7 rounds + 3 DB PP
5 min AMRAP 7 wall balls, 5 T2B- I think only 4 rounds maybe 5 I lost count- I sucked at this one
5 min AMRAP- increasing suicide run, 55# farmers carry- 4 rounds plus 5 suicide runs

9:45am- 3 oz chicken breast, 1 C cooked okra
1:40pm- 3 oz calamari, 3 C homemade veg soup, 2 oz dark meat turkey, 1 tsp fish oil
4:25pm- 2 oz calamari, 1 oz turkey breast, 1 C cooked okra, 1/2 tsp fish oil

5:30pm- taught 55 min kickboxing class- straight cardio for most of it, did core work at the end but I was sweating my butt off

7:30pm (HUNGRY LIKE A MO FO)- 3 oz white meat, 3 oz dark meat turkey, 1 Cbroccoli, 1 C asparagus, 1 C collard greens/spinach/onion mix, 1 tsp omega 3,6,9 oil
9:30pm- 1 TBSP cocoa powder, 1 TBSP apple sauce, 1 egg white, 1 tsp coconut flour, stevia- mix together and microwave for 2 min, it's a low cal, low carb paleo chocolatey treat! blueberries...

I went on a job interview today, very nervous- it was my 2nd interview but there are 2 other candidates. Other than that I felt so good, maybe because the weather was so nice. That has a lot to do with my mood. PLUS I am beginning to see how sleeping affects my mood and my workouts!

Rest day!

2012-02-23T22:58:00.001-05:00

2 turkey sausages, 1/2 cup egg whites, cauliflower rice

2 chicken tenders, peas, bell peppers

2 chicken tenders & peas

Apple & 2 tbs natural peanut butter

Blueberry muffin in a mug w/ coconut flakes & agave nectar

Chili with turkey bacon, beans, peppers, & onions (90% Paleo!)

Rest day! I'm so freakin sore.

Amanda M...Day 32

2012-02-23T22:01:00.000-05:00

Sleep: Again, not great. Took a while to fall asleep...lots of drama at work that's been following me home! Next week things should be calming down

Food: The usual, I eat basically the same thing everyday and then cook up something new on Sundays. I did, however, just eat a cookie. My first cheat on a weeknight in forever! In my defense........nah, scratch that, I shouldn't have done it haha but it was really small (2 small bites) so I'm not going to stress over it. I'm only human! And a woman! We have needs!!....chocolate needs...

WOD: What the f*%k was THAT?! I really do love Thursdays :-)

5 min amrap of each of the following:

3 Burpee chin ups: I did a burpee and jumping pullup...but jumped from the ground! I can feel a strict pullup coming my way real soon!
12 lunges

3 DB push press 25#...did these as shoulder press, bit too light for me
12 box jumps 15"

7 wall balls 14#...black line every time
5 T2B

10m increasing shuttle run
Farmers Carry 55#...It's weird picking up a 55 kb knowing that that much fat (plus more!) used to be on my body and that I carried it around with me 24/7...crazy!

5 min row: 1186m

Off to bed, I am exhausted! 8 min amrap 95# thrusters tomorrow? Bring it on!

AVF Thursday

2012-02-23T20:10:00.001-05:00

Hi guys.Breakfast was my protein shake and supplementsLunch was a work outing at Plan B! I had the Baja with no cheese and in the grass, with avocado. I love hot stuff but, man that chipotle was smokin! I resisted the tater tots, sweet potato fries, etc. surrounding me and had a side salad.A snack at 4:30 of half an apple and some almond butter.Dinner will be a bit of a cheat..it's my husbands birthday so his choice. Chinese. We'll see what he comes up with.Rest day for me.Easy stress but really bad headache. 4 days in a row with no diet coke! Progress!

Day 32

2012-02-23T19:44:00.001-05:00

11:00 - 6:30 - Sleep

Slept well. Woke up once during the night but fell back asleep quickly with no problems.7:20 - Breakfast

5 oz of Grilled Chicken
1/8 Cup Pumpkin Seeds
Grape Tomatoes

11:30 - Lunch

Brazilian Curry Chicken
1/8 Cup Macadamia Nuts

3:00 - Snack

1 Trader Joes Chicken Sausage
1/8 Cup Macadamia Nuts

4:30

6 olives

6:45 - Dinner

13 oz of Paleo Shredded Beef

7:45 - Still Hungry

1/8 Cup Almonds
1/2 Bell Pepper

Today was a rest day. Doing games WOD 1 on Saturday. Can't Wait!

two in a row!

2012-02-23T19:16:00.002-05:00

HI guys! No wod- its my day off- but swam 10 -50 yrd sprints with a 30 sec rest inbetween. nice and loose now! love the pool on thursdays!!
meals: 8:30 waflles
11:00-blue berries- tunaw/ gluten free pasta salad
3:30- strawberrys and pistacios and slice turkey
5:30- lettuce tomatoe cucumber egg olives and chicken salad
sleep: not great-- kids wanted to have a sleep over since dad wasnt home but by 200 i moved into their room because i had a hand on my head, a foot in my back, and just was not going to get a good nights sleep!
drink: water
stress: same!
are we all doing the sectional WOD on Sat at 9!! I know Yadi did it today and killed it! great job!

Day 32

2012-02-23T18:01:00.001-05:00

I'm still crushing the diet and had an awesome week working out. Jay really pushed me the last 2 weeks and it was worth every second. My PC has a massive virus and I waiting to see if my buddy can fix it. So for the short term I have to post from my Ipad and it's a pain in the bum. Keep working hard everyone...it will all payoff in the long run I promise!

2/22...........JP

2012-02-23T08:03:00.002-05:00

Sleep(Tues night) 11-5:45 slept through the night
stress: light ....left for vacation

pre wod: chicken
6:30am WOD 21:23 at 65snatch
post wod shake, water

10am raw almonds
1:30 got a salad with grilled chicken at the airport,
3:30 salted peanuts on the plan (optino was this or a pretzel!) I will bring snack on ride home.
8:30pm Spinach Salad, grilled chicken, 1 beer

Well first 1/2 day of vacation and not a total bust. I could have gone without the beer at dinner, but after the flight I had I needed one! Flying to florida with screaming kids on the plan through a thunderstorm never helps the nerves. Going to try and get a run in today.

Legs feel like Jell-o

2012-02-22T23:02:00.001-05:00

2 chicken tenders, 1/2 cup chickpeas, & a Paleo blueberry muffin, 1 mug coffee with 1/2 scoop protein

1 blueberry muffin, 3 chicken tenders, broccoli, squash

Pork tenderloin, squash, onions

1/4 cup almonds with 7 strawberries, 1 mug coffee with 1/2 scoop protein

Handful of blueberries

2 chicken tenders, 1 turkey sausage link, cauliflower rice with carrots and red bell peppers, broccoli

Vanilla camomile tea with almond milk and 1/2 scoop protein

WOD:
5 RFT15 Snatches @ Rx 55lbs50 double unders (I did 25 single-single-doubles)400 meter run

That WOD sucked ass. My legs are on fire. Definitely resting tmrw so I can crank out a few burpees on Saturday.

I challenged Coach Mark to the finish line in the last round. He was jogging to the mailbox, and I really wanted to beat him and finish first (yeah... a little competitive streak kicked in). So we sprinted back to the box and tied @ 20:24! Okay, his legs are longer than mine so he probably finished a couple secs before me :)
I definitely don't believe in my strength enough. In the past month, I noticed that I'm lifting more Rxed weight, but I still doubt myself and question whether or not I can really do it. I'm glad I sustained the weight through all the rounds and didn't give up.

Maria Week 5 Day 3

2012-02-22T22:38:00.001-05:00

Went to bed around 11pm, woke up at 7:20am- woke up a few times in the middle of the night but was able to fall back asleep. Rough morning, had to clean up my son and his bed AGAIN today but actually made it to work on time. Thank God my husband is SUCH a GREAT dad and a big help.

12:00pm- 3 oz calamari, 2 C frozen spinach, 1 tsp fish oil
I usually eat when I get to work, but all hell broke loose so this is the first chance I got to eat

2pm- 3 oz chicken breast, 2 C (raw) asparagus, 1 tsp omega 3,6,9 oil

4:30pm- 3 oz mahi mahi, 2 C raw Kale, 1 tsp fish oil

6:00pm- chicken drumsticks (4 small ones), homemade veggie soup

8:00pm- picked on some chicken breast and ham,
cake in a mug: 2 TBSP coconut flour, 1 TBSP 100% cocoa, 1 TBSP applesauce, 1/4C egg substitute, stevia.

Rest day- would have LOVED to do the WOD but I needed to sleep. Plan is to go Thurs, Fri, Sat.

Good day at work, just a hectic morning. A lot of family stuff going on- high stress there, just trying to take things one day at a time.

I feel like I am getting off track, I started so strong out of the gate and I kind of feel stuck. I don't know if it is the lack of sleep and stress, but I am going to keep at it!

I'm Back

2012-02-22T21:41:00.001-05:00

Alright, guys, I took a little break from blogging but I'm back on track and gonna get back into blogging daily again. Over the last several days things have been good with food and workouts. I did have a cheat on Friday night, a few beers while watching The Zoo, and some light night BK (oops) but since them I'm back on track and ready to go.

11:00 - 6:30 - Sleep

Didn't sleep very well. Felt like I was constantly waking up, throughout the night which was definitely not good. Woke up pretty tired. 7:15 - Breakfast

4.8 oz Grilled Chicken
Grape Tomatoes
1/8 cup Pumpkin Seeds

10:30 - Snack

1 Trader Joes Chicken Sausage

17 grams Protein, 8 grams fat

12:35 - Lunch

4 Cups Romaine Lettuce
2 Tbsp Olive Oil
1 Tbsp Balsamic
2.9 oz pork

2:50 - Pre-Snack

1 Trader Joes Chicken Sausage

17 grams Protein, 8 grams fat

a few pumpkin seeds

3:30 - WOD

20:35 - Sub 100 Singles for Doubles

4:30 - Post-WOD

Protein Shake

5:00 - Snack

2.9 Oz of Pork

5:30 - 8:30 - Rock Climbing
9:00 - Dinner

8 oz pulled beef
6 olives

Overall a good day today...food was good, WOD was good. Rest day tomorrow, work out Friday and sectionals Saturday.

Amanda M...Day 31

2012-02-22T21:22:00.000-05:00

Sleep: First nights sleep in a while that was pretty horrible. Took forever to fall asleep and woke up twice during the night and had a hard time falling back asleep. However, strangely enough, my energy was fine all day. Hoping I'll sleep better tonight

Food: Same as yesterday. We have a new woman in our office and she's noticed and commented on my extreme veggie consumption basically everyday. She even set one of my new passwords to Peppers#1 haha I died laughing when she told me....I do really love peppers!

WOD: Saw running on the site..and for the first time, didn't really care haha usually it gets me all worked up and freaked out but I got to the gym and knew I just needed to power through it.

5rds: Took me about 22 min
15 hang snatches 55#...blew through these
100 singles
400m run...like always, these were tough but didn't do as bad as I thought I would

New recipe on my blog...smoky bacon chili and cauliflower rice. Check it out!
http://ptmaurer.blogspot.com/2012/02/smoky-bacon-chili-and-cauliflower.html

Amanda VF Wed

2012-02-22T20:33:00.001-05:00

Slept okay wasn't interrupted. If only my blasted kids didn't wake up so early!Took today off of work since the twins are on February break. Spent the day at the Bronx Zoo. Gorgeous day. Nice to get outside and get some sun and fresh air.I don't think I'm eating enough. I haven't posted Monday or Tuesday, but they were pretty much the same except I ate dinner.Breakfast 9:00 protein shake and supplementsLunch 12:00 brought my lunch to the zoo (so proud)! 3 turkey roll ups with spinach and guacamole.STARVING when we got home and ate goldfish and 3 valentines mini candy bars. Rats!No dinner....I'm not hungry. Probably bad. Monday and Tuesday night after WODS I had steak stir fry and chicken and broccoli. I used to drink my protein shake after WODs but, since I'm drinking it for breakfast, I'm not sure if I should drink it twice.WOD 5 rounds = 24 something15 power snatches 35#100 singles400 m runRunning just takes it out of me. Any WOD with running is going to take me forever. I've got to figure out how to get better. I'm sure that means more running. Sigh.

HUmp day!!

2012-02-22T20:09:00.002-05:00

I'mmm backkkk!! Hi all! awesome to see everyone on Monday! love that we can get together and chat and share and try new food!!lol!!
Meals: pretty good thiss week always room for improvement but today: not enough no meat day today because its ash wednesday
8:30 oatmeal
11:00 paleo muffin
1:30 pistachios and blueberries
5:45: fish and salad
8:00 pistacios
definatly not enough!

wod: monday, tues, wednesday, off tomorrow -- looking forward to it!
sleep: good and solid! awesome!
stress: minimal --kids off from school and activities -nice break! biggest stressor is money- always money!

till tomorrow.......

2/21........James P

2012-02-22T07:58:00.002-05:00

Sleep: 10:45- 5:45
Stress: zero with my trip looming and had a great day at the office.

pre wod: half a piece of grilled chicken, water
6:30am WOD
Post wod: protien shake, black decaf coffee
9:00am paleo bananna muffin
12:00pm spinich salad and small cup of chili. half a piece of grilled chicken on salad
3:00pm cucumbers and grape tomatos
7:00pm greek salad with grilled chicken.

Off to Daytaon today! I am in for a challenge this weekend, but I plan to run and swim while down there. planning to eat atleast 90% healthy. I am sure I will slip up a little, but I do not want to let it go I have come way to far in 30 days to blow it away. Feeling great loving life!

Amanda M...Day 30

2012-02-21T22:09:00.000-05:00

Sleep: 10-630...woke up once to use the lavatory but fell right back asleep

Food: The same as yesterday as far as breakfast/snacks/lunch went. For dinner I made smokey bacon chili over cauliflower 'rice'....SOOOO good, I think I found my new favorite chili recipe. I'll post the recipe and pictures for you guys tomorrow on my blog. Cant wait for dinner tomorrow already

WOD: You know its going to be bad when there are only 3 movements involved and a 4 minute rest. Honestly, I could have used another minute...it was so intense. But I'm happy to say that I finally killed a Tuesday WOD and am actually happy about my effort.

5 rounds, 4 min rest:
FS: 95# (RX was 115#...kudos to those who did it)
Jumping pullups: 15/15/12/6?!/10
Row 300m: Best time 1:02...worst 1:10

Was having a really bad day emotionally...was feeling really down about this whole process. I know its not a sprint, but I have been fighting this fight for so long yet I always end up at the same spot. I've been doing well, lost inches, feel great...but I always get to this weight/size and something in me always glitches and I self sabotage. So it's almost become engraved in my brain that I'll stay stuck here forever. As I was driving home from work I knew that I definitely needed to feel a new spark to keep me motivated. Thank god for you guys and Crossfit...all I needed was some barbell therapy and to feel the energy from everyone in the box. My body feels beaten to shit but my mind feels brand new as I head off to bed. So, thank you for your past and future support, it means more than you know!

Goodnight all!

Great day!

2012-02-21T21:20:00.001-05:00

3/4 cup egg whites scrambled w/ 1/2 cup black beans & 2 tbs tomatoes with chiles

*Paleo veggie sandwich (almond flour pancake cut in half, 2 tbs hummus, lettuce, cucumbers)
*Sautéed veggie medley (zucchini squash, onions)

1/4 cup almonds, 8 strawberries, coconut pieces

Protein shake - 2 scoops with almond milk & 1/2 cup berries

4 chicken tenders, spinach, & broccoli

1 scoop of vanilla protein, decaf coffee, & almond milk (blended into yummy latte-like drink to curb the sweet craving - only 1g sugar/1g carb)

I've been to CrossFit 5 days in a row so far, so instead of today's WOD, I went for a quick run.
4.27 miles in 33:49 mins.Felt good! Not tired; very little stress today!

Maria Week 5 Day 1

2012-02-21T18:52:00.002-05:00

Went to bed at 11pm woke up at 5:30am. Slept pretty well, only woke up once.

6:30am WOD 75# FS- went lighter because my back was shot from the DL and KB swings last night
Pull Ups- could only do 5 or 6 at a time
300m row - around 1:14 every time

7:45am- 1 scoop Hydro Whey Protein Powder
10:15am- 3 oz salmon, 1 C cooked okra, 1 TBSP fish oil
12:45pm- 3 oz flounder, 1 C cooked Kale, 1 TBSP omega 3,6,9 oil
3:00pm- 3 oz ham, 1 C homemade veggie soup (made my own chicken stock, collard greens, cabbage, kale, yellow squash, carrots, celery, onion), 1/4 C raw mixed nuts
6:00pm-3 oz turkey, 2 TBSP sunflower seed butter, 1/2 C homemade apple sauce

Stressful morning, came home from the gym to find my son covered in YOU GUESSED IT- diarrhea. Nothing like starting off your day cleaning THAT mess. Late to work, and then had to leave early because I had no babysitter (no one wants to be exposed to the germs). I am hoping tomorrow will be better!

It was great to see everyone last night! Very motivating...

Day 30

2012-02-21T14:09:00.001-05:00

Great seeing everyone last night. That Paleo lasagna was off the chain! Feel good today. Took a few extra rest days letting a few odds and ends finish healing. Comp WOD am: handstand walk practice for 10 minutes, 3 rounds of DUs, FS x 4 @ 225lbs-12/10/8/7. Chin ups x 4 rounds. 3 more rounds of DUs. I sandbagged on both movements a bit cause PM Comp WOD demanding. Comp WOD pm: squat clean thrusters @ 135lbs/CTB pull ups 12/9/6 for time. I'm going all out on this I can't wait to get back there tonight and do this WOD!Breakfast: 12 oz grilled salmon fillet w/1 serving of broccoli, 1 tall water, 1 black coffee, 1 vitacocoLunch 1: ground turkey w/garlic and red onion, diced mini tomatoes and sliced black olives over chopped summer squashSnack 1: 2 celery sticks and some cucumber...yummy...NOTLunch 2: grilled chicken salad w/balsamic vinegretteSnack 2: 1 serving of raw almondsDinner 1: grilled salmon over baby spinach w/mini tomatoes, cucumber, minced onion w/ balsamic vinegarSnack 3: 1 avocadoDinner 2: burger patty in the grass w/green fries, no cheese or bread or ketchupSnack 4: possibly tuna out of the can before PM WOD

Day 29(I think)......James P

2012-02-20T21:47:00.002-05:00

Sleep: Great! 10pm-7:30am
Stress: very light just the normal work stress, but def controlling better.

830am protien shake, black decaf coffee, adrenal tincture
10:00am 1 serving raw almonds
12:00pm spinich salad, green bell pepper, 1 grilled chicken breast. 1 cup spicey bean sausage soup
3:00pm cucubmer and grape tomatos
diet coke (this is the last one.....done with it just taking a mental stand on it)
6:00pm 6oz Salmon, kale, grape tomatos
7:45pm 1 cup cross sample chili

It was great to see everyone tonight. This group is really inspiring and helping me on this journey. I would have easily gone off the wagon by now if I was not associated with this group. Everyone is doing great....keep up the awesome work!

Amanda M...Day 29

2012-02-20T21:46:00.000-05:00

Happy 1 month everyone! Was great to see you all tonight

Sleep: Went to bed by 10, I think I woke up once but passed back out immediately. Alarm went off at 6:30

Food: I was beginning to feel that I was eating too much fat (breakfast, snack and dinner usually) especially in the form of bacon...I have been cooking everything in bacon fat too...yummooo. So I took it out of my breakfast..we'll see how it goes
Breakfast: Scrambled eggs with broccoli, ham and turkey deli slices (lower sodium)
Snack: red peppers
Lunch: Spinach salad, salsa, tuna...balsamic vin dressing
Snack: Baby carrots...plantain chips and guac
Dinner: Chili and plantain lasagna...holy hell, was that delicious. I tried to keep my inner fat girl at bay to avoid demolishing the whole tray and it was a success. Definitely ordering that!

WOD: Oh hey, this was a lot f'n harder than I thought it would be.

DL: 135# for 15 reps x4
KB swings: 35# for 25 reps x4
Push Press: 95# AMRAP x4 (7 for all rds...was tough! However, I was sharing the bar with the boys ;-))
Push ups: AMRAP x 4 (15/15/12/9)
50 T2B for time: 5 minute something...my grip was not the greatest and my forearms felt like they were going to explode.

Had a lot of fun tonight! It is great to hear everyone's stories whether they be about their struggles or triumphs. Everyone is doing awesome! Keep it up

Paleo Pancakes!

2012-02-20T16:32:00.004-05:00

Breakfast:
1/2 cup egg white omelette with 1/2 cup zucchini, butternut squash, onions

1 Paleo pancake with 1 tbs agave nectar (so yum!)
1/2 cup almond flour
1/4 cup egg whites
1/4 cup coconut milk
1/2 tsp baking powder
cinnamon
vanilla extract

I always have 2 mugs of coffee in the AM with about 1/4 cup almond milk in each.
I keep forgetting to write that in this blog.

Almond Flour Paleo Pancake (full recipe):
1 1/2 cups almond meal or flour*
1/2 cup coconut milk
4 eggs
1 teaspoon baking powder
1 teaspoon ground cinnamon
1 teaspoon almond or vanilla extract
Blueberries (or your favorite fresh fruit)**

Lunch:1 pork tenderloin with 1/2 cup black beans and broccoli

Snack:
*1/4 cup almonds & 1/4 cup blackberries
*1 mug coffee with 1 scoop of vanilla protein (blended creates a yummy latte)
*Paleo veggie sandwich - I cut one almond flour pancake in half, spread 2 tbs hummus on it, & added lettuce and cucumbers! Delicious!
I made this pancake recipe slightly different:

1/2 cup almond flour
1/4 cup egg whites
1/4 cup almond mild
1/2 tsp baking powder
1/2 tsp baking soda
thyme, garlic, & cilantro

WOD @ 6:30pm
Cross Cuisines tonight for dinner!

Day 29

2012-02-20T14:20:00.001-05:00

Great weekend! Needed to rest my body and mind this weekend and really caught up on some well needed sleep too. Got to go out Saturday night with a great group of CFM peeps. Great time! I did no WOD, no cardio no nothing fitness this weekend and glad about it. Can't wait to find out what the first sectionals WOD is on Wednedsday. I had a few cheats yesterday which were well deserved now back on the super strict Paleo wagon. Breakfast: Grilled Salmon w/sautéed mushrooms and chopped summer squashSnack 1: 1 serving of trail mix (home made)Lunch 1: Broiled Salmon fillet w/ 1 serving of broccoliSnack 2: 1 avocadoLunch 2: Ground turkey w/garlic and red onion w/diced mini tomatoes and sliced black olives over chopped summer squashSnack 3: 1 serving of raw almondsDinner 1: Broiled Salmon fillet w/ 1 serving of broccoliSnack 4: some Paleo stuff for our meeting at CFMDinner 2: TBAI think I'm starting to grow gills!

Amanda M...Day 27 & 28

2012-02-19T20:41:00.000-05:00

Hey guys!

Saturday: Had work at the bakery...ate scrambled eggs for breakfast and brought some fruit salad and beef jerky to work to snack on all day. I came home and ordered some chinese...steamed chicken and broccoli. It comes with a side of sauce and I dipped a few pieces. My friends talked me into going out to Bar in New Haven...had 4 drinks, YIKES! I'm 25, this shit happens haha I'm sure I burned a lot of it off with my wicked awesome dancing. Taught a few people how to Dougie.....(youtube it if you have no idea what I'm talking about)

Post drinking/dancing we usually hit up this sandwich shop but we went to that Louis burger joint, I had half of one. Sorry, I am going to say this....I don't get what the big deal about them is. Definitely needed ketchup (which apparently is forbidden...lame)

Sunday: Hungover and feeling crappy haha why I do this to myself, I will never know. Today I had chipotle and a salad from stop n shop and got into those valentine's candy. Most of them were the fruit ones which aren't my favorite so I was only left with 2 pieces... probably for the best!

Weekends are really bad for me, as you can tell. There is already a girl's night in Stamford being planned out for next Saturday. Hopefully I can keep myself together and not go too crazy

See you all tomorrow!

Sunday

2012-02-19T20:35:00.001-05:00

1/2 cup scrambled egg whites with zucchini & 1/2 cup chickpeas

Apple with 2 tbs almond butter

Protein shake with 1/2 cup almond milk, 1/2 cup berries, water

1 piece salmons with 1/2 cup chickpeas & quinoa

Apple with 2 tbs almond butter

1 bowl of tuna (1 can), tomatoes, butternut squash, onions, zucchini

Miso soup, calamari, edamame

WOD: 8 rounds in 20 mins of 250 meter row, 10 db push press, & 15 GHDs

Sunday end of week 4....James P

2012-02-19T20:01:00.002-05:00

Sleep: 12:30-8:00am
Stress:zero

8am: Adrenal tincture
10:30am Asparagus, tomato, turkey Bacon, egg white omelet decaf coffee
12:30pm 2 mile walk...stopped and got a decaf caffe mocha at cafe atlantic on the trip.
3:00pm Protein shake, fish oil, multi vitamin
6:30pm pulled pork, mixed veggies, sweet potato fries

Was exhausted today from Saturday night. Went to hibachi sat night and had shrimp/chicken cheated with some fried rice and two beers. First beers I have had in a month and I was totally dehydrated today from not drinking enough water fri, sat. Overall I feel great, but I got off track a little this weekend with the hibachi trip. I hopped on the scale Friday I am down 12 lbs from January 4th so I figured it was time to get in a full cheat meal although I must say I kind of felt like sh$t today from it probably combination of some fried food and dehydration. Back at it tomorrow. Daytona trip starting Wednesday. Past years I would say that it might be a challenge, but I am going to make good food choices while eating out and avoid the mass amount of beer I would drink in the past. I will be reporting in every night all the good and the bad if I slip.

Maria- WEEK 4 DONE

2012-02-19T19:25:00.000-05:00

Went to bed around 10:30pm, woke up around 6:30am. Woke up ap couple of times, but definitely got some more sleep last night.

Okay, today was definitely a cheat day. My first cheat with non paleo food really since starting the challenge.

7:45am Chicken breast, 1/4 mixed raw nuts
8:30am taught a step class 55 minutes, then did skill work: pull ups power cleans, push ups, and hand stand holds
11:00am: 1 scoop protein powder, 1 tsp omega blend oil
3:00pm: chicken drumstick, dry fruit/nut mix, carrots
6:00pm: a little homemade pasta (I KNOW SOOOO BAD), chicken drumstick, and a taste of my dad's homemade sausage ( I am Italian, my parents make their own sausage, pasta, and even prosciutto)
7:15pm- grapes

I feel like CRAP. The cleaner I eat, the more severe reaction I have to this type of food. I am definitely having some hormonal stuff going on. Sorry to the guys reading this, but I am just keeping it real.....

Maria Week 4 Day 6

2012-02-18T20:24:00.000-05:00

Went to bed around 10:30pm, insomnia again last night. Got out of bed around 7:30am

8:15am: 3 oz wild caught salmon, 2 C raw broccoli

taught step clss at 8:45, was on my way to the 10:30am WOD when I got a phone call that my 4yo son was puking and crying for Mommy. So I missed the WOD AGAIN. That means I only went 3 days last week- NOT GOOD. My little boy has to come before a workout.

11:05am: 3 oz flounder, cooked cabbage, onions, brussels sprouts
3:10pm: a bunch of leftover protein unmeasured: a little flank steak, pork chop, and chicken breast, cooked mix of asparagus, yellow squash, broccoli, peppers, and onion, omega blend oil
4:00pm: paleo chocolate cake in a mug- I changed the recipe a little: 1 1/2 TBSP coconut flour, 1 1/2C almond flour 1 egg, 1 TBSP olive oil, 1 TBSP 100% cocoa powder, almond butter, water
6:00pm: chicken breast, spaghetti squash, raw mixed nuts
8:00pm: grapes

Definitely ate more than usual today, I was stuffed by the end of the day. I have to remember that sometimes life throws a wrench in your plans. Next week I am shooting for 5 days in the gym!

Hope to get some sleep tonight...

Pure power!!

2012-02-18T15:03:00.002-05:00

Hi all-
did the pure powere competition this morning and it was awesoem! the gym was so full of energy all around!!! pr'd in back squat with 185 lbs, even after my first rep didnt count--ugh!!! and deadlift with a 275#, and matched my bench pr at 125! 3 lifts 3 tries!!! it was fun!!!
meals:
7:45- two scrambled eggs and two turkey susage links
10:30- fruit and nut bar
12:30- turkey (deli) spinach salad, and soup
will update later!
slept not great i think i was excited and nervous for today was up a lot wide awake
stress: the usual!
till later!

Friday!!

2012-02-17T23:44:00.001-05:00

1/2 cup scrambled egg whites, 1/2 cup chick peas, 1/2 cup shredded cabbage

3 chicken tenders, 1/2 cup cabbage, 1 cup brusselsprouts

1 piece of salmon & 1 cup green /yellow beans

Apple & 2 tbs almond butter

1 cup coffee with 1 scoop protein powder

Protein shake - 2 scoops protein, 1/2 cup berries, 1/2 cup almond milk, water

1 piece of salmon, collard greens, green beans w/ bell peppers, 2 glasses of red wine

Dark chocolate

Finished the WOD in 10 mins (14# ball)... Did more wall balls on accident. Ring rows were really tough!

Amanda M...Day 26

2012-02-17T21:56:00.000-05:00

Stayed up til 11 and woke up at 630. I was exhausted, definitely needed to go to bed earlier.

Food:
Breakfast: scrambled eggs with broccoli and side of bacon
Lunch: Boiled chicken breast with red peppers
Snack: Baby carrots, plantain chips with guac
Dinner: Didn't eat til 830, yikes! I was so hungry that I snacked on a handful of tortilla chips while my turkey burger was cooking :-(
Dessert: Tried out a paleo chocolate cake in a mug...definitely hit my chocolate cravings

WOD: Kept it light on the front squats...always get pretty worn out by Friday. Wall balls are the death of me, but I got it done. BTW coaches...25 ring rows instead of 12 pull ups is just cruel!

Went to target tonight and Easter candy is out....my absolute favorite holiday for candy. Reese's eggs and Cadburry chocolate mini eggs were calling to me but I didn't respond..as hard as that was. I'll try to hold out for a little longer haha

Its 10 on a Saturday and I'm going to bed. What an exciting life I have! Here's to hoping I make it to the 7am class....although 100m burpee broad jumps isn't very enticing

Maria Week 4 Day 5

2012-02-17T19:31:00.001-05:00

Went to bed at 11pm, woke up at 3am had terrible insomnia, stayed in bed until 7am- didn't do the5:30am WOD as planned- I was exhausted plus I can barely lift my arms because my shoulders and biceps are so sore from the past couple of WODS. Plus I knew I had to teach a class today.

7:35am
1 oz salmon
1 C raw Kale
fish oil (2g)
1/2 C strawberries

8:30- taught 55 min kickboxing/weight intervals- intense. Handstand holds and presses as far down as I could go (still just a few inches, but SUCH progress from where I started!)

11:10am
1 sheet nigori sea vegetable (basically seaweed they use to wrap sushi- pretty good)
3 oz chicken breast
1 C mixed cooked peppers, onions, asparagus, summer squash

3:45pm
1 C homemade veggie soup
3 oz cooked ground buffalo
1 C spaghetti squash
2 TBSP mild green chiles

6:30pm
6 oz chicken breast
1 sheet nigori sea vegetable
2 C cooked okra

8:00pm
3 oz flounder
2 C cooked cabbage, brussels sprouts, onion

unmeasured raw almond butter- too much! Picked on some chicken breast while cleaning the kitchen
Herbal Tea with Stevia

I need to weigh myself on Jay's scale but I am so anxious about it. Dr. Jaime wants me to force myself to get on the scale and I know that I need to. It keeps me grounded in reality and makes me accountable. When I look in the mirror I THINK I see a difference and my clothes fit better for sure. I am just so grateful for this assessment, you guys are awesome and are helping to keep me strong!

I go through these bouts with insomnia from time to time, not sure what to do about it. I need to get to bed earlier, I am not sure how to do that either. I am home alone with the kids at night and there is a lot to do with them. By the time they go to bed, and I check my e-mails, blog, maybe read a little, it is 10 or 11pm. Too late when I have to get up at 4:45am to workout...

Despite that, I feel great, totally in the zone and feeling strong with no cravings!

TGIF

2012-02-17T15:43:00.002-05:00

....and a whole week off yay!!! plan on doing some swinmming and walking/running next week if anyone is intereseted in joining me!!
no wod today swim instead so that i can get a nice stretch in before tomorrow... my legs are shot this week and want to be able to squat some tomorrow!! lol!! whose doing the pure power with me???????
meals: 7:30- oatmeal
11:00 grapes and slice of pizza
3:00 pistachios
tbc......
totally not where i need to be.....
slept great again!! love a good nights sleep.
meeting monday night at 7:30pm Teresa will be there from crosscuisines to talk paleo and have some samples and food for purchase.

Day 26

2012-02-17T12:07:00.001-05:00

Slept better last night. Was really hungry last night, ate a Paleo kit and then some almond butter with dark chocolate chunks in it. Don't know if I really consider that as a cheat. I can definitely already see the difference from cutting out the foods I'm sensitive to. Especially in my face and my abs. Tonight's WOD I'm just practicing oly lifts like coach prescribed. I'm taking it easy this weekend that's for sure...well except for training on Sunday but I'll speak more on that later.

Breakfast: 1/2lb tilapia w/summer squash and broccoli, 1 water, 1 black coffee
Snack 1: 1 serving of raw almonds
Lunch 1: baby spinach salad w/chicken tenderloins and the regular stuff
Snack 2: 1 avocado
Lunch 2: 1/2lb tilapia w/1 serving of broccoli
Snack 3: 5 mini peppers
Dinner 1: ground turkey w/garlic and red onion w/diced mini tomatoes and sliced black olives. This was my favorite Paleo meal when I was making it with organic ground beef. Still ok with ground turkey. Also, I realized olives are pretty high in calories so be careful if you are eating olives.
Snack 4: Roasted seaweed snacks from TJs
Dinner 2: some type of fish I'm sure...yup Tilapia with Brussels sprouts. On to Salmon next

2.16.12

2012-02-16T22:32:00.001-05:00

1/2 cup egg whites scrambled, 1/2 cup chick peas

1 pork tenderloin, 1/2 cup green peas, 1/2 cup quinoa

1 small green apple with 2 tbs almond butter

Protein shake - 2 scoops protein, 1 cup coconut water, 1/2 cup berries

3 chicken tenders, cabbage, cauliflower, bell peppers, brusselsprouts (seriously into my veggies tonight but didn't really pay attention to portion sizes)

I curbed a chocolate craving by drinking a cup of chamomile tea & eating a piece of fresh coconut. *Kudos to my hubby who used his CrossFit strength to crack that thing open & scoop all the meat out.

Today's WOD sucked so much! I felt like I was gonna pass out after the 3rd round of hang PCs & shuttle runs. I was exhausted.

Hang PCs @ 83 lbs; 6 line touches in 20 secs

Amanda M...Day 25

2012-02-16T22:14:00.000-05:00

Sleep: 10:30-6:30...slept solid. Really loving my sleeping patterns

Food:
Breakfast: scrambled eggs and bacon
Lunch: Red peppers and chicken
Snack: Baby carrots and plantain chips
Dinner: Turkey burger and spinach

WOD:
Hang Power Cleans 7 reps: 105#....took a few shots to the throat, not fun!
20 sec sprints: 6 line touches each round

30 second row sprints: 170/176/172/??/165...we all messed up on the counts so I think I missed out on a round but that's fine with me haha totally spent after tonight's WOD

Definitely didn't eat enough today and I could feel the affects during the workout. I didn't even have the energy to stretch after class, I just got up and left lol

My roommate has had the flu all week (might have even been swine!) and I haven't felt a thing (knock on wood) Thanks Paleo! My immune system is roaring

Maria- Week 4 Day 4

2012-02-16T22:02:00.002-05:00

Went to bed around 11pm, woke up at 7am. Woke up once in the middle of the night.

8:15am
Shake: 1 C Almond Milk, 1/2 C Strawberries, 1/2 C Kale
1 1/4 tsp fish oil (2g)
1 oz flounder

9 am WOD- HH Cleans 75 lbs TnG for 7 reps. Did them in about 10 sec. Probably should have gone heavier
Row 30s 6 rounds 135-140m
Hand stand holds- could not hold for even 10 seconds- shoulders tight from yesterday

1:00pm
3 oz flounder
2 C veggie soup (homemade)

3:50pm- very hungry
3 oz chicken breast
2 C mixed cabbage, zucchini, onion, asparagus

6:00pm
3 oz cooked ground buffalo
2 C cooked spaghetti squash
YUMMY MEAL

8:00pm
6 oz swordfish (YUMMM)
2 C cooked cabbage, brussels sprouts, and onion
1/4 C Raw Mixed Nuts

Great day today, low stress, did more food prep. Feeling pretty friggin good! Shoulders are killing me...

Days 24 and 25

2012-02-16T21:59:00.005-05:00

Okay didn't get the chance to post yesterday so heres my updated for the last two days.

Day 24 -

Food was good, Grilled chicken and grape tomatoes and macadamia nuts for breakfast, steak and salad for lunch, chicken and macadamia nuts for my snack pre-wod. Protein shake Post-Wod. Dinner was a tuna salad from Subway, no dressing, with lettuce, tomato, olives, green peppers and banana peppers.

WOD -
A.1 Weighted Pull up, 5.5.5, rest 30 seconds - All Body weight
A.2 FLR, 3 x 70 seconds, unbroken, rest 45 seconds - Did the first 70 seconds unbroken, broke the 2nd and last set 1x and 3rd set 2x
+
3 rounds of time
25 ring dips
15 R arm OH lunge steps, 35/24#
15 L arm OH lunge steps, 35/24#
75 double unders

19:09 - Subbed Hand release pushups for dips and 150 singles for DUs. used 35# for OH lunge steps.

Day 25 -

Today went well. Again food was good grilled chicken for breakfast with grape tomatoes and pumpkin seeds. Paleo Chili for lunch. Trader Joes Chicken Sausage with Pumpkin Seeds for Snack. Paleo Chicken Enchilada for Dinner. Today was a rest day so no WOD.

Day 25

2012-02-16T21:44:00.001-05:00

Good day today. Sleep last night the same. Back still sore, nothing crazy so no Crossfit today, just did a 5K run not for time but I finished right at 28 minutes. Battery in Ipod went dead 5 minutes into the run, that really pissed me off so that probably helped me pick up the pace though 28 minutes is still slow as a turtle. Started super strict double double secret Paleo today...this time it's not a joke.

Breakfest: 1/2 serving of Turkey meat sauce with a little spaghetti squash, 1 water, 1 black coffee
Lunch 1: 1/2lb of Cod fish with chopped summer squash and broccoli
Snack 1: About 5 mini various colored peppers (from Costco good deal)
Lunch 2: Spinach salad w/chicken tenderloins and the regular stuff
Snack 2: 1 serving raw almonds
Dinner 1: 1/2lb Tilapia w/1 serving of green beans
Snack 3: 1 avocado
Dinner 4: 1/2lb of Tilapia w/1 serving of broccoli
All the fish is already getting boring so I threw the Hail Mary to my favorite sauce "Tiger Sauce". It's like a sweet sort of hot sauce but not that hot. My little secret it's not bad for you...it's usually near the BBQ sauce or Franks Red Hot at the grocery store. TRY IT! If you don't like it give it to me...HAHA.

Day 25....JamesP

2012-02-16T20:56:00.002-05:00

Sleep 11-:545am
Stress: so so today. Managing this alot better than I have been.

Pre WOD: Protien Shake, Water
6:30am WOD:
135HC, 115x7 for the 6 rounds.
6 rounds on the rower all around 140
Post WOD: 2 Eggs, Decaf Black Coffee, adrenal tincture
10:30am half serving of Raw almonds
12:30pm Cobb Salad no cheese (egg, bacon, grilled chicken), water
fish oil and multi vitamin, Relax Tone
3:30pm Celery, cucumber
6:00pm ground turkey burger, brussell sprouts, Kale I also cooked up some chicken sausage and I had a half of one. Fish oil

Felt great today.

Hump Day

2012-02-15T21:45:00.001-05:00

Handful of blueberries, small piece of coconut, 4 blackberries

1 small pork medallion, 1/2 can tuna, 3 tbs salsa, broccoli

1 can tuna, 1/2 cup peas, 1/2 cup chickpeas

Siggi's yogurt (Yum!)

1 small apple with 2 tbs almond butter

1 piece pork, 1/2 cup peas, 1/2 cup French green beans, 1/2 cup quinoa, 8 oz red wine

Rest day! I was exhausted after work today... Only got 5 hours of sleep last night, so I went home and took a nap.

Day 24

2012-02-15T21:43:00.001-05:00

Felt ok today. Had my first real gymnastics practice this morning and it was pretty difficult. Still didn't get any muscle ups but learned a lot and definitely moved forward today. Bought a bunch of fish cause that will be a majority of my protein intake for the next 6 weeks says the Dr. When did cod fish and tilapia become such a commodity? I'm gonna try to get to sleep early tonight. Another matter Jason and I discussed today was my sleeping habits and they need to get better. I did buy a new mattress and it is helping but I'm still having the problem with shutting my brain off at bedtime. The gears just keep spinning.

WOD am: gymnastics practice (all muscle up work and a few at the bar) I have alot of respect now for how hard gymnasts work and practice. So difficult for me!
WODpm: 250M Row
15 KB swings #70
25 burpees
15 KB swings #70
250M Row (all out 100% AFAP)
4:07 This was the toughest WOD I've done in a while or maybe even the toughest ever (for me anyway). I went unbroken and when I got back on the rower at the end I literally was seeing triple, I couldn't breath but my body was just on autopilot. The programming is doing exactly what its supposed too! I was done after this, it took me like 15 minutes to catch my breath. I did try to do some handstand walks or holds but I was just too beat.

Breakfast: 3 chicken tenderloins w/1 serving of Brussels spouts
Snack 1: Some beef jerky
Lunch 1: Baby spinach salad w/chicken tenderloin blah blah blah
Snack 2: Some almond butter
Lunch 2: Ground beef with stuff over chopped summer squash
Snack 3: Some various nuts but certainly not peanuts
Dinner 1: 1/2 lb cod fish w/chopped summer squash and broccoli

Day 24....James P

2012-02-15T21:34:00.002-05:00

Sleep: 10- 7am latest I have slept during the week in a long time. First time I have slept through my alarm in a long long time.
Stress: light had a great day at work and learning to not let the little thing bother me anymore.

No WOD today slept through my alarm and was in the office until late. I will be there bright and early tomorrow and Friday. I may try to get in Saturday morning as well.

Meals
7am adrenal tincture
8:30am Protein shake in coconut milk
9:00am decaf black coffee
10:30am 1 serving raw almonds
12:30am mixed green salad, yellow bell pepper, about 5oz of roasted chicken breast on top.
fish oil, multi
4:00pm 1 serving raw almonds, 1 Hershey kiss
6:00pm 5 oz Turkey breast, asparagus, sweet potato

Was really tired last night and even though I slept in a little later than normal I was still tired this morning. Felt great rest of the day. Again the biggest change I have seen so far is my energy level in the afternoons.Diet and the adrenal supplementation have played a major roll. I need to continue to work on my stress levels. Still alot of work to do, but this assessment has put me on the right path.

wednesday!

2012-02-15T21:07:00.002-05:00

hi all..... got a call while i was at crossfit today that my mom was being taken to the hospital with chest pains (which she has had before) and they are going to to a angioplasty ( also something she has had before) but definately a little stressed and concerned tonight! ugh!!!!
anyhoo---
meals: 7:45- waflles
no time for snack today busy at work
11:00- lunch egg salad and peaches
5:30- chicken cutlets and mixed veggies

definatley not enough today!!!
drink: water and a tea 1 black
wod: yes
slept awesome two nights in a row!!! Felt great!!
Remember monday at 7:30 is our next meeting and Teresa from CrossCuisines will be their to give out some food samples and she will have some meals for purchase and to talk paleo with us!!
Come with some other ideas about who youd like to hear from!
OK.. goodnight all......

Maria Week 4 Day Day 3

2012-02-15T21:00:00.002-05:00

Went to bed around 11pm, woke up at 6:30- woke up at 4:40 to hit "snooze" on the alarm clock! I realized that I could go to the gym after work tonight.

9:25am
3 oz flounder
1 C asparagus, broccoli, onion, squash
1 1/4 tsp fish oil (2g)

12:20pm
1 TJ organic chicken/turkey sausage
2 C homemade veggie soup

4:30pm
3 oz wild caught salmon
1 C spaghetti squash

5:30pm WOD 3 RFT: 25 dips (parallel bars), 20 walking lunges (I used a teeny tiny KB), 75 DU
25:18 or some ridiculous time like that

I SOOOOO badly wanted to STOP the dips and go to push ups because they were TOUGH, but I had Mandy with me saying "MOVE YOUR ASS!" I just kept telling myself "You are strong, you can do this!" I have tight shoulders so it is really difficult for me to hold a weight over my head that small KB was tough to hold up. I was so frustrated because DU are my favorite, usually I can blow through them, but tonight I just didn't have it. I thought I could make up for lost time with the DU but no such luck. I can barely move my arms right now. Didn't even try to do a handstand.

7:30pm- starving
6 oz swordfish
2 C veggie soup

8:30pm
1/4 C raw mixed nuts
herbal tea with stevia
Less stressful day, but still busy- it was good. GREAT to see my "blogmates" Neil and Amanda! I love that! Almost through the first month guys!

Amanda M...Day 24

2012-02-15T20:21:00.002-05:00

Sleep: Bed 10-630...slept straight through

Food: The usual...lots of veggies, chicken, turkey burger, scrambled eggs, bacon. Yum yum yum

WOD: Pull ups on the gravitron. Colin asked if we were seeing improvement using this machine and I have been able to put less weight on it...but I've also lost some weight so I'm probably not improving as much as I should be??

25 pushups
15/15 walking lunges L/R with 25# dumbbell
75 DU's...was able to string 10-12 together, then did some single/single/double/single/single/double etc etc

New post on my blog about beating those cravings! http://ptmaurer.blogspot.com/2012/02/i-gotta-have-it.html

Amanda M...Day 23

2012-02-14T22:30:00.000-05:00

Helen was my Valentine today and she was kind of a b*tch but I'll take what I can get. We had a nice 11 minute or so date tonight then I told her to piss off. On a serious note...it took everything I had to come in tonight, just like the last time we had a running Tuesday WOD. Huge weakness, was freaking out about it all day but I came in, did it, and I'm glad its over. 35 KB on Helen, 53KB on the second part but just couldn't finish the second set of 20kb swings, my back was killing me from yesterday

Food:
Breakfast: scrambled eggs with broccoli, 2 slice of bacon
Snack: red peppers
Lunch: chicken with sauteed onion, zucchini and sweet potato
Snack: baby carrots
PreWod: Plantain chips and guac
Dinner: Turkey burger over spinach

My admirer at work gave me a heart shaped lollipop even after I told him I wouldn't eat it (hope I didn't break his heart--but a Paleo girl has gotta do what shes gotta do!) Roommate gave me a really small box of chocolates, which I will annihilate on Sunday :-)

Goodnight!

Maria- Week 4 Day 2

2012-02-14T22:26:00.005-05:00

Went to bed around 11pm woke up at 5am- not enough sleep, made it to the gym but I was late again!
9:40am: 2 oz salmon, 1 C cabbage, onion, tomato
2:40pm: 2 C vegetable soup (homemade with cabbage, kale, collard greens, carrots, celery onion)
3 oz tilapia
5:00pm: 3 oz tilapia, 1 C Spaghetti Squash, 1 1/4 tsp fish oil (2g)
7:00pm: (Dinner out) Salad Bar: Lettuce, egg, ham, sunflower seeds, lots of raw veggies
balsamic vinegar
8:30pm: salmon, almonds

WOD: Helen- 3 rounds 200m run (I am a slow runner so I cut the distance), 21 KB swings (every round was unbroken!) 35 lbs, 12 pull ups (did all the pull ups was able to do 7 unbroken during the 2nd round)
10:05

AWFUL day at work, very stressed, but had a nice V-Day with the family- I have a great life! Feeling really really good, plan on weighing myself tomorrow- anxious!

2012-02-14T21:55:00.001-05:00

3 egg white omelette with 2 tbs tuna & t tbs salsa

Muffin in a Mug: almond flour, almond milk, agave nectar, 1 egg, blueberries

1 cup coffee with almond milk

1 piece of tilapia and cauliflower

So tired after lunch... Exhaustion hit me around 2pm... Seriously wondering how the hell I'm gonna get the energy to run today @ 100% during the WOD.

I ate an entire Edible Arrangement fruit basket & about 300 calories of 75% cocoa dark chocolate.

WOD: killed it! Ran fast, found energy, finished in 10 mins. So tired & sore.

I ate sushi & Japanese food tonight! Yum yum yum :) definitely not Paleo.

Day 23 and still kicking

2012-02-14T21:43:00.001-05:00

First I just want to say that Dr. Jaime is awesome and is a true professional at the top of her profession. She really did a fantastic job reworking my supplements and my entire diet from top to bottom. In all seriousness she is worth every penny. Ok onto the results: Total Cholesterol 325 (Very High), normal is <200. Triglycerides are in normal range. HDL 43 (high risk), no risk is >65. LDL 262 (Very high), normal is <100. So obviously you can see my concern. How I made it this long without having a stroke or heart attack I will never know. I'm fairly positive I've burned through almost all 9 of my lives already...no BS! My biggest problem is this is hereditary. My grandfather had heart disease and high cholesterol and so does my dad. I thought I'd be able to get around it but that's not how genetics works. As I was growing up my dad warned me about this and I just blew it off...I regret it now. Food sensitivity results: High-Cow's milk, Egg white, yogurt. Moderate-Kidney beans, oats, whey, cottage cheese, oranges (this really broke my heart), gluten, peanuts/peanut butter, horseradish (YUCK), swiss cheese, mozzarella cheese and wheat...WOW. Then there were 20 other things I had low sensitivity to but that's insignificant at this point. So for ALL THESE YEARS 80% of what I've been consuming in my diet is actually terrible for me. Thankful that I found all this out...YES, but I'm so disappointed and stressed and just mentally having a hard time swallowing all this. It just makes me sick and so upset and pissed off! But don't worry I took it out on the WODs tonight.

Comp WOD PM:
30 Squat Snatchs FT @ 135 approx 11 minutes…WOOF! I flew through the first 12 in like 1:40 and then I was roasted. I started missing alot of reps (probably 10 attempts) and I didn’t take enough air in between reps. That’s why they call it practice. I WON’T make that mistake again! This was only the second time I've ever done squat snatches, the first time was last Wednesday night.
Perf WOD Part 2: 20 KB swings @ 70lbs/30 burpees/20 KB Swings FT 2:53 (I went there on this)
Shout out to Dean (Dan Leslie) for absolutely dominating the 30 squat snatches…I love training with that dude he makes me so much better! Good job and thanks man!!!

Breakfast: 3 sauteed garlic chicken tenderloins w/1 serving Brussels spouts (it's no eggs and bacon that's for sure)
Lunch 1: Baby spinach salad w/chicken tenderloins, cucumber, orange bell pepper, red onion w/ balsamic vinegar
Snack 1: 1 red bell pepper
Lunch 2: Grilled chicken salad over mixed greens w/ balsamic vinaigrette
Snack 2: 1 serving raw almonds
Dinner 1: Ground beef w/garlic and red onion w/diced mini tomatoes and slice black olives over chopped summer squash...my favorite!
Snack 3: 1 serving of beef jerky and some raw kale snacks
Dinner 2: Ground turkey meat sauce (using TJs garlic spaghetti sauce) over spaghetti squash

Day 23

2012-02-14T21:41:00.001-05:00

6:45 - Wake up

Good nights sleep got just under 8 hours. Got dressed and went out to the car...battery was dead. Not a real great start to the day. After I got to work things only went up though.7:10-7:30 - Breakfast

Grilled Chicken
Grape Tomatoes
1/8 Cup Pumpkin Seeds

12:10 - Lunch

Chicken Scarpariello

2:30 - Pre-WOD

Steak
1/8 Cup Pumpkin Seeds

3:30 - WOD

This was definitely a tough workout, even with pacing the first run at about 90% after the KB swings and pull-ups, I was in pain, from there it was just a mental battle to keep moving. Was hoping to be a little faster, but I'll take what I can get.

4:30 - Post-WOD

Protein Shake

7:00 - Dinner

Steak
Asparagus
Cauliflower

8:30

1 piece of Munson's Dark Chocolate with Cashews

Great day over all things went well very little stress, ate well all day, had 1 piece of chocolate from my parents for Valentine's Day. Water was good. Sleep was good last night and plan to be in bed by 10:30 again tonight.

Day 23......James P

2012-02-14T20:18:00.002-05:00

Sleep: pretty solid 10-5:45am remedy right before bed
Stress: up and down today

Pre Wod: Water, almonds tomorrow going to start eating some protein before I come in.

630am WOD:
Helen: 8:53ish subbed in Ring rows this just got put on my list to RX by EOY with actual pull ups.
Round 2: 4:00 didn’t hit the goal of 3:30 slow on the burpees but pushed through them all and finshed up the KB’s.

Post WOD: protein shake, decaf coffee
12:00pm spinach salad with about 5 oz of roasted chicken on it. 1 cup of veggie soup.
3:00pm 1/4 carrots , 1 serving raw almonds
4:30pm Damn decaf coffee again for the ride home.
6:00pm 6 oz filet Mignon, asparagus, mixed Green salad with avocado
7:00pm Chocolate covered strawberry next to the fire place with my wonderful wife!

Overall pretty good day. Planned on having a snack mid morning got busy at work and it never happened. Great workout this morning, but my performance is no where near what I want it to be. One day at a time......one day at a time. I know on February 14th last year I probably didn't even work up a swet on the elyptical at the EDGE so I am a many steps ahead of where I was at this point last year.

Valentines Day

2012-02-14T20:05:00.002-05:00

happy valentines day!!
Did you all register for the games! ??I think we have!!! Go year long assessment team!!!!

Long day and no gym again... i had such a good scedule down and the last two weeks have been so out of wack for some reason -cant seem to get my shit together this week.... and definatley feeling it!!
meals:
8:00 two red heart shaped pancakes-- coulnt resist
10:00- fruit and nut bar
11:45: turkey
3:00- trail mix
5:15 pizza

definately NOT stellar!!!
its just where im at today.....

3-day weekend over...

2012-02-13T23:00:00.001-05:00

Tilapia with cabbage

Blueberry Paleo muffin

Tilapia with cauliflower rice, olives, almonds

1/4 cup blueberries and 1/4 cup almonds with almond milk

Protein shake

Scallops wrapped in turkey bacon with tomatoes and cauliflower

CMajor chocolate craving! Ate quite a few pieces of 80% cocoa dark chocolate. And drank a glass of vino.

WOD:

DLs: 10 @ 135, 8 @ 155, 6 @ 175, 4 @ 185 (would have done 195 or more, but there weren't any 10lb plates... And I forgot my gloves).

Started at 95lb for the 4-min PC amrap but went up to 105lb.

14 calories for the row

I need to start my official meal plan tmrw and stop slacking off. Reminder: drink more water & take supplements.

Maria Week 4 Day 1

2012-02-13T22:57:00.002-05:00

Quick entry- it is so late! Bed at 11pm up at 7am- slept well

8am-1 C almond milk, 1/2C strawberries, 1C Kale, 1 oz salmon
11:45am- 2 oz tilapia, 1Cade veggie soup, cabbage, onion, tomato, 1 1/4 tsp fish oil
3:00pm- 2 C homemade veggie soup, 1 organic chicken & turkey sausage
5:30pm- 3 oz chicken breast, 2 C raw Kale
7pm-7:55pm- taught a weight class (light weights higher reps)
8:30pm- veggie soup, chicken breast, almonds (probably too many)

I was SO PISSED today, I planned on going to 5:30pm WOD, but then things at work got CRAZY and I had to stay late. I missed the WOD. HIGH STRESS DAY. Hope tomorrow is better. Everyone is doing such a great job!

Love 4 Day weekends.

2012-02-13T21:44:00.000-05:00

11:15 - Wake up

Woke up at 11:15 got about 9 hours of sleep. Definitely loved having this 4 day weekend. Back to work tomorrow though.12:00 - WOD

1:30 - Post-WOD

Protein Shake

2:40 - Breakfast/Lunch

Whole Foods Salad Bar

Baby Spinich
Grilled Chicken
Bell Pepper Slices
Guacamole
Tomatoes
Turkey Breast
Cucumbers
Tuna Salad

5:40 - Snack

3 Strips of Bacon

7:00 - Dinner

Enchilada Chicken Stew
Over all a good day, Food was good, gym session was good. Now time for bed.

Amanda M...Day 22

2012-02-13T21:14:00.000-05:00

Hey guys!

Slept amazing, as usual. 945-630...however, I was still tired throughout the day. I'll blame it on the poor eating yesterday

Food:
Breakfast- scrambled eggs with broccoli, side of bacon
Lunch- boiled chicken with seasoning, raw red peppers
Snack- baby carrots, small handful of almonds
Dinner- Sweet potato & bacon turkey burger over a bed of fresh spinach.

Wasn't all that hungry today, system should be back to normal tomorrow

WOD: Great workout today! Worked with Melissa...what a power house!!
DL 10.8.6.4: 155/175/195/215 for 1 rep, then went back down to 195. Felt my back coming out of position and I didn't want to push it.
Bench 4.2.4.2: 95/115/115/125 (PR!!!!--never even tried 1 at this weight but I knocked out two!! Very exciting! Melissa was a great workout buddy, wouldn't let me fail)

4 min Amrap PC: 80% of my PR which is 115#...19 rds! Was aiming for 20, so I was close
3 min Amrap push ups: 37
2 min Amrap K2E: 32
1 min DU: I was going to row, but there were none left so I said fuck it! And grabbed a rope...managed to string 12 DU in a row!! Got my swagger back baby

Overall a great day!

Day 22....James P

2012-02-13T20:00:00.003-05:00

Sleep: pretty well 10:30ish - 5:45am. I have been taking my homeopathic remedy consistently the few times I missed it I definitely noticed a difference for the worst.
Stress: Today was pretty bad for a Monday. I can totally tell I had a few drinks at dinner last night and had a few bad choices. Hello food sensativity!

Pre WOD: water, raw almonds
6:30am WOD:
DL 155/175/195
CGB 165/185/175/195
WOD 18x#135PC, 15 dips switched over to Push ups, 30 split between K2E and roman chair, 15 cals on the rower.
8am Whey protein shake, adrenal tincture
10:30am 5 Trader Joes Chicken meatballs
12:30 Cobb Salad (grilled chicken, 1 egg,)no cheese and just a little balsamic dressing, 1 cup turkey chili, Fish oil and multi vitamin
2:30pm left over lean ground beef burger about 5oz (wasn't even hungry but was stressed so tapped into the snack bag).
3:30pm almonds and nuts
6:30pm Roasted Chicken and steamed carrots

My chiropractor sister n law (Gails sister) is coming up from Hoboken this weekend. She will be doing some muscle testing for allergies and NAET (Nambudripad’s Allergy Elimination Technique) on me. I will let everyone know how it goes. Overall I feel great, but I think I am starting the hit the 3 week wall in my head. After having my cheat meal last night I just felt disgusting today. I am locked in for the long hall so its all good. Alot of goals to accomplish this year just need to keep the mindset that its a marathon..not a sprint.

Day 22...it could always be worse!

2012-02-13T17:44:00.001-05:00

So I spoke with Dr. Jaime last night and it was not a good conversation at all. Her exact words were "you have the highest cholesterol I've ever seen". So that didn't make me feel good. Then she went on to tell me some other cholesterol is double the normal...geez! Then the real bad news...I have super high allergy to cow's milk, egg whites and yogurt. Moderate to high allergy to mozzarella and swiss cheese, peanuts and peanut butter, whey protein, wheat and gluten and a few others things, oh and oranges...moderately allergic. What a f**king disaster! I have another conference call with her tonight to straighten out the diet and absolutely cut all that shit out for the next 6 weeks...but man what a bummer! We both agree that the eggs probably are a huge factor in the high cholesterol along with all the TJs bacon. So no more eggs or bacon for breakfast...damn. I will post more on this later including all my results and analysis from the tests so everyone can see what's up. All these years I've been eating this stuff and it's probably killing me slowly but surely. I'm so glad I'm doing this assessment...it probably saved my life!

WOD consisted of 30 minutes of hardcore stretching...my lower back still pretty sore and tight. Once loosened up (sort of) I did some light jump rope...a couple double unders then jumped on the Aerodyn for 20 minutes NFC, then a 2K row NFT. Just needed to get the body in motion and get the blood flowing cause I'm positive tomorrow's WODs are going to be demanding.

Breakfast: leftover beef stew meat with onion/pepper/mushroom medley and a couple roasted potato wedges with a serving of asparagus.
Snack 1: 1/2 avocado
Lunch 1: 1 serving TJs chicken serenada, 1 serving broccoli
Snack 2: 1 serving raw almonds
Lunch 2: baby spinach salad, cucumber, orange bell pepper, minced onion w/sautéed chicken tenderloins balsamic vinegar 1/2 avocado
Snack 3: 1/2 orange bell pepper
Dinner 1: 1 serving TJs chicken serenada, 1 serving broccoli
Snack 4: Some almond butter on pretzel chips
Dinner 2: Ground beef w/sauteed garlic and red onion, diced mini tomatos, sliced black olives over chopped summer squash...gotta be my favorite paleo dish

Day of Rest

2012-02-12T23:04:00.002-05:00

1 egg & 2 egg white omelette with 1/4 cup black beans, 1 piece of pork, 2 tbs salsa

1/2 apple with almond butter

1 piece salmon with 1/2 cup black beans, 2 tbs salsa

Protein shake with 2 scoops proteins, coconut chunks, coconut water, 1/2 cup almond milk

1 piece tilapia with 1 cup cabbage and carrots

1 piece tilapia with cabbage, cauliflower, broccoli, shrimp

Chocolate cake in a mug: 4 tbs of almond flour, 2 tbs unsweetened cocoa powder, 4 tbs almond milk, 1 tbs coconut oil, 1 egg, 2 tsp agave nectar

I felt hungry a lot today! I had a chocolate craving, so I made the above recipe.

Maria- Week 3 DONE

2012-02-12T22:22:00.000-05:00

Went to bed at midnight, woke up at 5:30am and could not get back to sleep. Finally got out of bed at 7:20am.

7:40am
1 C Unsweetened Almond Milk
1/2 C strawberries
1/2 C frozen spinach
1 1/4 tsp fish oil
1 oz turkey breast

8:30am- taught a step/weights class, practiced hand stand holds, then did 20 min HIIT in the treadmill

1:40pm
1 organic Applegate Chicken and Turkey Sausage (all paleo ingredients)
2 C homemade vegetable soup (cabbage, kale, zucchini, celery, onion, carrots)

5:00pm
1 1/2 oz tilapia
bite of chicken
1 C cooked asparagus/broccoli/zucchini
bite of flounder
6 olives

6:45pm
6 oz chicken breast
1 C cooked cabbage/onion/tomato
1 TBSP omega 3,6,9 oil

9:00pm
2 oz roasted chicken (skinless dark meat)
12 almonds
6 olives
2 TBSP TJ Raw Almond Butter (good stuff)

Good day today, ate a little too much fat but not too far over (about 12 grams). Low stress today, did a lot of food prep for the week, made lots of chicken, fish, and vegetables so I am all set. Also prepared all my meals for tomorrow which means I am going to have a great day!

Hand stands are getting easier- It used to take me about 3 attempts kicking up before I stuck one. Now I can usually do it on the first try.

2012-02-12T21:42:00.002-05:00

Sunday!
meals: 7:30 piece of turkey and ham
8:30 half a bagel and some fruit
10:00: fruit grapes
1:00 brunch out withthe college roomies and did pretty good allthings condsidered steak and eggs and a few potatos oops!
5:30 "pasta" and turkey meat sauce
definately had a couple of cookies today! ugh!! its that sweet tooth!!! its so bad!!!
drink: water and 8ox of OJ this morning
sleep: great
stress: low relaxing day today fun with friends

Amanda M...Day 21

2012-02-12T21:34:00.000-05:00

Hey guys! Spent the day in NYC with a friend. We never went out last night like we were supposed to...she felt sick and ended up passing out on me before midnight even hit haha Sad part is, I was totally okay with that...I was exhausted. So I was happy to not have to waste extra money and calories on cover charges and overpriced booze

I did, however, cheat a bit today. Cannoli, two slices of pizza and a bagel. Not horrible considering how I used to eat on 'cheat days' and we made up for it by walking around NY...ALOT. I'm a sucker for sweets, carbs and all things Italian!

Back to clean eating and continued progress tomorrow. It's 930 and I had to force myself to even stay up this late, so I am off! Goodnight