Whole 30, Act 2, Day 18 and the BACON wrapped Chicken!

Today I decide to finally make my bacon wrapped chicken with jalapenos. I have been planning on making this for a while and finally got around to do it. I am not a chef or a cook and I kind of just tossed some stuff together that I thought would taste good. The idea first came to me because I had chicken and bacon, and thought bacon wrapped anything is good. I was actually pretty surprised how good it tasted. It was cooked just right, the chicken was moist and delicious, the jalapenos and garlic were tasty without being over powering.

Me being me I forgot to get my Jalapenos today. So instead of being lazy I went to go buy some. While I was there I decided to grab some sundried tomatoes.

Ingredients:

approximately 2 pounds of chicken breasts

Garlic

Salt

Fresh Ground Pepper

2 Jalapenos

Sundried tomatoes

2 packages of bacon (sugar free)

I sliced the Jalapenos into thin slices and chopped the garlic. I chose not to mince the garlic as I wanted to chunks there and knew they would reduce down once cooked.

I added the salt, pepper, garlic and jalapeno slices to the chicken on both sides. Then started to wrap the chicken...well tried to wrap the chicken. It was a little difficult to wrap the chicken since my first package of bacon kept falling apart. The second package was much easier to work with but it was still rather difficult to wrap the chicken. I tried to keep the folded parts on the bottom so it would seal up when cooked an hopefully prevent it from falling apart when moved after it was cooked.

After setting everything up I forgot about my sundried tomatoes. I tried to put some under the bacon but that didn't really work to well and was making a mess of it so I stopped and just put them on top...bad idea. Don't do that. When it finished cooking the sundried tomatoes that were left to sit on top were all burnt. Whoops...

I pre-heat my oven to 350 degrees. Before I put it in the oven I added a bit more fresh ground pepper. Then I cooked it for 45 minutes. After 45 min. I took a piece out to check if it was cooked, and since I don't have a thermometer I just cut it in half to see if it was finished...Perfecto!

Getting ready to me tossed into the oven...again don't leave the sundried tomatoes on top like that. They are too dry and will burn. The jalapeno is wet enough that it came out fine.

After 45 min in the oven!

A closer look. They are just chillin'

Lunch:

Bacon Wrapped Chicken with Jalapenos, garlic and sun dried tomatoes

Snack:

Bacon Wrapped Chicken with Jalapenos, garlic and sun dried tomatoes

Dinner:

Pot roast 

WOD:

Rest Day

Pendlay Nexgen HD Olympic Bar (20kg)

Enough time has gone by and it is time for my Pendlay Nexgen HD Barbell Review!

I got this barbell over a year ago and I love this thing. The first time I did a clean with it there was a HUGE and noticeable difference in the feel. At first I thought maybe it was all psychological so I had my friend try and see if he felt it too...Ok, I wasn't crazy there was a different feel to it.

At first I noticed the knurling was a bit more passive (smooth) I wasn't too sure how I felt about it. Now I have gotten used to it and I love it. From time to time I will need to chalk up but not all the time. Having now tried the Rogue barbell I can see why I like the passive knurl. While I do like the knurl on the rogue barbell sometimes I will clean it up and it will scratch my arm/chest like razors. But other than that I kind of like the feel on my hands. It's one of those...how do I feel today kind of things.

The Story:

I have been waiting to invest in a good barbell for some time now. 

A few reasons why I wanted a new bar:

1. I love new, even if it's new used, gear 

2. Ever since I was doing cleans and the collar popped off of the barbell, scary and dangerous, I ended up tightening the collars before every workout but they would still loosen at times.

3. Collars on current bar did not spin well

4. Diameter is around 29mm-30mm. Makes hook grip harder.

5. oh and did I mention...I LOVE new gear

After reading countless reviews on the Rogue bar, Pendlay etc. I found a webstie that shipped the Pendlay bar for around $6 to Hawaii. That is insane! Most of the time it is going to be $95 to ship to Hawaii. So for the price I went with the Pendlay as I have heard great things about the bar and its superiority.

I got some Pendlay 45s to go with this beauty!

Tape on the seams

Plus they made sure this bad boy didn't pop out of the ends.

In that box there was a tube that held the bar. Unfortunately my tube had broken so I was a bit worried.

I opened it on the wrong side. Yes, there is a right and wrong side. this side was taped and stapled closed.

So I went to the other side to see this beauty looking back at me!

The knurling on the bar was a bit more passive then I had expected. Although I have gotten used to it and find that I really like it. It is a softer knurling so it does not shred your hands or shins. Although it is inevitable to get shin and knee skin on the bar. 

The collar came with this strange black residue on it that I could not get off. I was upset because I wanted to get my bar dirty. No biggie though.

You can see the knurling is close to the edge on this side although the other side is double the length away from the collar. I am not sure why. Must have been a mistake but it doesn't effect the bar or the performance.

The end cap

After talking with Muscle Driver USA, I was informed that the knurling defect would not affect the bar performance. I had also noticed that there was grease leaking from both collars and they had informed me that it was be cause they packed it with extra grease for shipping.


Over all I am happy about this purchase. After all I do use this barbell almost everyday. I make sure to clean it after every use and it's also never allowed to be racked. So that the knurling doesn't get damaged. Although Olympic lifting barbells should never be racked anyways.

Using Metal plates:
I also noticed that metal plates that are not make to a stricter tolerance (2" diameter) can damage the threading on the collars. I used some 5 pounds plates and noticed they started to dent the threads. So I have specific 5 pound plates that are meant to be used on this bar. It sounds crazy because it is ascetics, but the threads are there for a reason. I want to keep this barbell going forever.

New Programming Regime, after 5 days away...

Making my comeback from being sick...a 5 day forced rest from working out. I decided to change things up a bit and focus on, Strength, Olympic lifting and conditioning. I know it seems like those are all the facets of CrossFit already. But I am targeting these things through my workouts and even adding in strength and conditioning in one day.

I've read some programming and saw that it wasn't uncommon to do some strength and then finish with a down and dirty met con. I have done this a few times but never really stuck with it. I've also heard that running etc. after heavy lifting helps burn more fat...never looked at the validity of it but their argument to me sounded good.

If you have some tasty suggesting I'm always open to trying new programming out. I like to experiment on myself and keep it new!

Today I decided to take a workout from the pages of Greg Everett's programming on http://www.catalystathletics.com/. I have to say I had a blast with this WOD. The conditioning at the end wasn't too enjoyable, but I'm not a fan of kettlebell swings, which is why I will be doing more of them! haha.

Today's workout from Catalyst Athletics

Back Squat - 60%x3, 70%x3, 80% x 3 x 2

Power Snatch - 60%x4, 65%x4, 70% x 2 x 3

Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (2+1) x 3

Clean Deadlift - 80% x 5 x 4

3 Rounds:

15 Pull Ups

20 KB Swings

Back Squat:

160-60% x3 

190-70% x3 

215-80% x3 x 2

Power Snatch:

105-60%x4

115-65%x4

125-70% x 2 x 3

Power Clean + Jerk: 

140-60% x (4+1) 

150-65% x (4+1) 

160-70% x (2+1) x 3

Clean Deadlift:

185-80% x 5 x 4

3 Rounds:

15 Pull Ups

20 KB Swings

9:05

Programming Week 7: 12-16-2012

Sunday:

Rest Day

Monday:

CrossFit Total
Back Squat
ShoulderPress
Deadlift


Row 2k

Tuesday:

Tabata This!

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any ofthe eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and totalfor final score.

Goal: Beat: 31

Wednesday:

5 Rounds
5 Back Squats at 70% 1 RM
10 GHD Sit-Ups

Goal: Under 10 minutes

Thursday:

Rest Day

Goal: Under 15 minutes

Friday:

3 Rounds
200m Run
50 Double Unders
20 Squats

Saturday: 

Rest Day

     

Gymnastics: 6

Metabolic Conditioning: 4

Weightlifting: 5

Progenex More Muscle & Progenex Recovery

I can't say that I have ever bought anything hoping not to like it. Especially a supplement. I mean really though. who does that? This was the case with Progenex More Muscle and Recovery. I have heard so many good things about this product and it was slowly become what I the unofficial whey protein of CrossFit. It's not that I didn't want it to work, it's just that to ship Progenex to Hawaii is extremely expensive. The product is not that expensive and similar to other WPI (whey protein isolate) products I have seen and tried. It's just that it cost about $40 to ship Progenex More Muscle and Recovery to Hawaii. I am not sure why they don't use the USPS "if it fits it ships box." It is under 70 pounds and the USPS has a box big enough to fit the product. I think sales would highly increase if they, and more companies did this. That is the biggest reason why people in Hawaii tend not to buy certain products.

When I opened the two bags of Progenex More Muscle and Recovery. The thing that really bothered me was that the zip seal on the Progenex More Muscle pouch did not close. This was very annoying, I spent a while trying to close it to no avail. I decided to just pour the powered into one of my old protein tubs. Progenex More Muscle and Recovery are both very fine powers so when I poured the powered into the tub it would puff up and out of the tub, kind of messy. Yes, I was being careful and doing it slowly  I didn't want to waste any of it.

Workouts and Protein Consumed for Week 1 of Progenex Trials

Monday:

5 Rounds

50 Double Unders

10 Push Jerks, 185 Pounds, scaled to 135 Pounds

PWO: 2 Scoops of each Progenex More Muscle and Recovery

Tuesday:

5 Rounds

7 Deadlifts, 275 Pounds, scaled to 225 Pounds

30 Squats

7 Hand Stand Push Ups

Morning: 2 scoops Progenex More Muscle

PWO: 2 scoops Recovery

Wednesday:

"Tenacious Twelve"

12 Rounds

12 Hang Cleans, 95 Pounds

12 Overhead Squats, 95 Pounds

Morning: 2 scoops Progenex More Muscle

PWO: 2 scoops Recovery

Before Bed: 2 scoops Progenex More Muscle

Thursday:

Active Recovery

Hike Koko Crater

Morning: 2 scoops Progenex More Muscle

Post Hike: 2 scoops Recovery

Friday:

2-2-2-2-2-2-2-2-2-2

Zercher Squats

Morning: 2 scoops Progenex More Muscle

PWO: 2 scoops Recovery

Saturday:

Morning: 2 scoops Progenex More Muscle

Sunday:

Rest
No Protein

Conclusion:

I have to say that I am surprised at the results. I did not expect the results I got. Happy for positive results but my wallet is scared at this point.

Since it is only a week I cannot really comment on the benefits of Progenex More Muscle. What I can comment on is Progenex Recovery. I am not sure what they do to make their Recovery blend so effective. I considered the placebo effect but I was pretty skeptical to start and the results were not what I expected. 

So what results did I see already!? I'm getting there. I noticed that after my PWO Progenex Recovery I was a bit more energized and had a happier PWO high. Almost like a PR high without the PR. I wasn't as hungry, and recovery seemed to be improved. 

Now I agree that recovery is hard to be definitive when doing CrossFit since the workouts are constantly varied. Although you start to develop a better awareness of how your body feels after certain types of WODs. 20 min heavy metcon, 10 min stamina etc. or just how your body normally feels after a brutal WOD. If you look at the workout log I did a 4 day on 1 day active recovery (which hiking Koko Crater, I am not even sure if I can call it active recovery). For me the workouts were pretty intense since they consisted of heavy metcons and another with 144 hang cleans and overhead squats. I say again, for me, those were some brutal workouts. Although I was able to recover decently from them. Slight DOMS in my back and legs from the deadlifts and slight DOMS in my legs but more in my shoulders after the "Tenacious Twelve." After the "Tenacious Twelve" I expected my legs to be quite sore but not my shoulders. My legs were more tight then sore. I attribute this to the Progenex Recovery. 

On a side note. For me all whey proteins are an acquired taste. The first time drinking Progenex the chocolate tasted like cleaner almost like simple green and chocolate. But I have grown a custom to the taste and don't mind it at all. I actually like to put more than 12 oz of water and it taste a bit better to me.

In summation, I am happy with the results given by Progenex Recovery and will getting this again. 

Programming Week 6: 12-09-2012

Sunday:

Run 5k 

Goal: 30min

Monday:

5 Rounds
50 Double Unders
10 Push Jerks, 185 Pounds, scaled to135 Pounds

Goal: Under 20minutes

Tuesday:

5 Rounds
7 Deadlifts, 275 Pounds, scaled to 225 Pounds
30 Squats
7 Hand Stand Push Ups

Goal: Under 10 minutes

Wednesday:

"Tenacious Twelve"
12 Rounds
12 Hang Cleans, 95 Pounds
12 Overhead Squats, 95 Pounds

Goal: 25 minutes

Thursday:

Active Recovery
Hike Koko Crater

Goal: Under 20 minutes

Friday:

2-2-2-2-2-2-2-2-2-2

Zercher Squats

"Make it the best hour of your day. Stay safe, turn up the music, high five some people and just blow off some steam. So, remember that, relax, have fun, workout." 

~Pat Sherwood~

Goal: 200 Pounds

Saturday: 

Rest Day

     

Gymnastics: 5

Metabolic Conditioning: 3

Weightlifting: 4

Jay Robb's Whey Protein

Always searching for new and better Whey Protein I was recommended, "Jay Robb's Whey Protein."

When I first read the label I noticed that it reads to be a very clean whey protein and uses Cold-Presses Cross-Flow Microfiltered whey protein isolate, which I was surprised an happy to read. The label reads almost identical to NOW Whey protein.   

This bag is only a 12 oz pouch, which contains 11 servings. I will buy another pouch so that I can test this protein for another week. 

Reading the labels it seems like this protein is mainly used as a weight loss protein. It even says "Dietary Supplement" on the front. The whey proteins that I have tried before state that they are NOT for dietary supplement. 

Thoughts:

•Dissolves clean. I put it in a shaker bottle without the metal ball agitator and it mixes quick and clean.

•It doesn't taste too bad. Taste like chocolate rice crispys.

•Price, It isn't too horribly expensive. I paid $20 for the 12oz bag.

•It does use Stevia as a sweeter. Something to take note of for those looking at sugars etc.

•The bag is also recyclable, which has nothing to do with the product but it's nice to take note of. 

•I cannot speak to the effectiveness of this protein yet. 

From http://www.jayrobb.com

Sourced from grass fed cows not treated with rBGH (Recombinant Bovine Growth Hormone)

25 grams of protein per serving!

Lactose free

Gluten-free ingredients

No fat, No cholesterol

No sugar, No aspartame

No artificial colors, flavors or sweeteners

No casein, No msg

Made with stevia

Mixes with a blender or shaker bottle