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

Programming Week 5: 12-02-2012

Sunday:

Front Squat

5-5-3-3-2-1-1-1-1-1

Monday:

"Terrible Twenty"

20 Wall ball shots, 20 pound ball

20 Sit-ups

20 Box jump, 24" box

20 Push-ups

135 pound Clean, 20 reps

20 Double-unders

20 Thrusters, 35 pound dumbbells

20 Pull-ups

95 pound Overhead squat, 20 reps

20 Kettlebell swings, 1.5 poods

95 pound Push press, 20 reps

20 Dips

95 pound Sumo deadlift high pull, 20 reps

20 Burpees

135 pound Back squat, 20 reps

20 GHD sit-ups

20 Walking lunge steps

135 pound Deadlift, 20 reps

20 Knees to elbows

135 pound Front squat, 20 reps

Goal: Under 40 minutes

Result: 

     

Tuesday:

10-9-8-7-6-5-4-3-2-1
Hang Power Clean, 75 pounds
Push Jerk, 75 pounds
Down Ups

*Once you begin the hang power clean the bar 

cannot be dropped until the push jerk is complete.

Goal: Under 10 minutes

Result:

Wednesday:

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Goal: 

Result:

Thursday:

Front Squat, Pullups
5 Front Squats
25 Pullups
4 Front Squats
20 Pullups
3 Front Squats
15 Pullups
2 Front Squats
10 Pullups
1 Front Squat
5 Pullups

Goal: Under 10 minutes

Results:

Friday:

J.T
21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

Goal: Under 17 min

Results:

Saturday: 

Rest Day

    

Programming Week 4: 11-26-2012

Monday:

15-12-9

Squat Cleans, 135 pounds
Hand Stand Push Ups

Goal: Under 10 minutes

Result: 

     

Tuesday:

3 Rounds
400m Run
20 Squats
10 Pullups

Goal: Under 10 minutes

Result: 12:18, Figure it would take around this time but was still shooting for sub 10min.

Wednesday:

Bear Complex-5 rounds

5 Rounds

7 Cycles =1 round

1 Cycle 

Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Rest as needed.  

Increasing load as you go.

Goal: 135 pounds

Result:

Thursday:

21-15-9
Kettlebell Swings, 1.5 Pood
Box Jumps, 24"

Goal: Under 10 minutes

Results:

Friday:

"Weston" 5 rounds
1,000m row
200m Farmers Carry, 45 pound dumbbells
50m Waiter Walk, Right hand, 45 pound dumbbell
50m Waiter Walk, Left hand, 45 pound dumbbell

Goal: Under 40 minutes

Results:

Saturday: 

Rest Day

Gymnastics: 4

Metabolic Conditioning: 2

Weightlifting: 9

Programming Week 3, 11-19-2012

Monday:

Seven Rounds

12 Thrusters, 75 pounds

9 Toes-to-Bar

200m Run with 20 pound medicine ball

Goal:30

Result: 32:20

     Should have scaled the run with no medball to work on running. Average was a little over 20min on this workout.

Tuesday:

Grace
30 Clean and Jerks for time, 135 pounds

Goal: Under 5 minutes

Result: 6:18

     My back was a bit sore so I did not do touch and goes. I could not consistently bring the bar down with good form. I did not want to injure my back. I felt pretty good form through out the 30 reps. In my video I did notice that towards the end I stopped going to the full rack position and instead I received the bar in the press position and would go straight into the jerk. I am not sure if this is an acceptable receiving position. I believe it helps save some time. I did not notice I was doing it until I watched the video.

Side note, after I did Grace my back felt better. I think it helped loosen my back and hamstrings.

Wednesday:

AMRAP

5 minutes- Double Unders
4 minutes- Kettlebell Swings
3 minutes- Toes To Bar

Goal: Not sure how many reps I could do.
Result: 130+41+41=212

    At the end of the double unders I think I finally figured out how to be more consistent with this new speed rope. Since this wire rope is so lightweight I can spin the rope very fast. as I start to get a good tempo I tend to go faster and faster until I go faster then my feet can go. I found that if you slow down the tempo and go a consistent pace rather then try to speed through it you will do more double unders in a shorter amount of time. It is like "Diane." If I come out of the gates too hard on my 21 deadlifts it crushes me for my handstand pushups and the rest of my deadlifts. Instead if I keep a constant pace and then blow out all my energy at the end I will have much better times and form tends to stay more consistent. 

Thursday:

Snatch 3-3-2-2-2-1-1-1-1-1

Warmup:

1.31 mile run 11:31

Pace: 8:48/mi

Calories:173

Goal: New 1rm Snatch PR. Old 1rm 165 pounds
Results:
3-95
3-105
2-115
2-125
2-135
1-145
1-155
1-165 felt weight go to front, need to keep weight on heels when in the squat position.
1-175F
1-175F
I think on the two 175 fails I wasn't aggressive enough getting under the bar I let it get to my head that It was a Pr and just didn't push under.

So I did this as extra because I knew I could PR.
170-didnt feel so solid at the bottom
170-so I did it again and it felt better
175F-argh!
175-Aggressive...fast...GO! NEW PR!

Side note, I felt and noticed that my arm/shoulder position was much better when I was at the bottom of the overhead squat. Elbow pits facing up armpits facing forward.

The Snatch Balance day I had the week before defiantly helped me with confidence in the bottom position. Will need to do more Snatch Balance days. 

Friday:

Rest Day

Saturday: 

AMRAP 20 Minutes
400m Run
3 Rounds
5 Pullups
10 Push ups
15 Squats

Goal: 4

Result: 3 rounds + about 200m

     

Sunday:

Rest Day

Constantly varied doesn't end at the movements...

This morning I had a "light-bulb" moment. I was thinking, "how do people wake up at 5am, 6,am, or 7am, for a morning workout? My body does not function like that so early in the morning." This made me realize that I should program a workout dr early in the morning and that when we think of "constantly varied" in CrossFit. It does not, or should not end at the movement. But should also included the time of day and conditions.

If we really want to increase GPP (General Physical Preparedness) and be ready for anything, we should also be prepared to do it at anytime in any condition. I have even noticed the past few days I have been waking up early to go fishing and diving. This early in the morning with little rest made it harder to acclimate to both the boat and the water. My breath hold was limited and my body didn't really start to adjust to being on a boat or in the water till later in the day.

To start my morning workouts I will have them as soon as I wake up and then start to schedule them for specific times. I will start small and do a 7am workout and move towards the 5am workout. Hopefully starting a morning workout will give me energy for the day. After all, It Starts Here...

Programming for the week of November 12, 2012

Second week of programming for the week of November 12, 2012.

There are a couple reasons why I am programming my workouts so far in advance. While I am trying to keep with variance and keeping GPP in mind. Since I have am still learning how to program it allows me to sit down and really think about what I am going to be doing for the upcoming week. Secondly it allows me to be prepared to hit my WOD on that day. I have a scheduled WOD and I wont be warming up thinking "what WOD will I do today."

I will be testing these workouts and seeing if I can come close to my projected times and make adjustments from there. These workouts are obviously scaled to me. So I will also consider what a scaled up or a scaled down version might look like. I will worry about those scaling later and focus on programming for myself first.



Monday:
Hero Workout From The Outlaw Way:

http://outlawcoach.wordpress.com/2012/10/27/121027/

Statement is from Tommy’s former Platoon Leader…

Thewhole thing with Tommy is that he embodies everything that’s right about RangerBattalion. He held the position of Ranger Team Leader which is literally thetip of the spear. He was the consummate, quiet professional—he expectedabsolutely zero recognition for what he did. He loved his job because he was aborn protector. He was perfectly content to carry out his life’s work under thecover of darkness, with his and his comrades’ actions to remain forever underthe cloak of shadows. He died doing what he loved; protecting all of us. Whatstood out about Tommy the most was his maturity beyond his years. I believe itwas the fact that he was the older brother of younger siblings, but likeanother Sgt. said “Tommy wasn’t one of those guys who joined the Army and grewinto a man. He joined as a man and grew others.” He left behind his beautifulwife wife, Claudia MacPherson, and their son, Brayden.

"Tommy Mac"

12Burpees

12Thruster 115/75#

12Burpees

12Power Snatch 115/75#

12Burpees

12Push Jerks 115/75#

12Burpees

12Hang Squat Clean 115/75#

12Burpees

12OHS 115/75#

12Burpees

12Thruster 115/75#

12Burpees

12Power Snatch 115/75#

12Burpees

12Push Jerks 115/75#

12Burpees

12Hang Squat Clean 115/75#

12Burpees

12OHS 115/75#

Goal Time: 30 Minutes
Result:

Tuesday:

AMRAP 10

25 Double Unders

15 Hand Stand Push Ups

Goal Rounds: 7

Result: 3+25+14 buzzer sounder as I was finishing last rep so I didn't count it.

Wednesday:

Snatch Balance 5-3-3-1-1-1-1

Result:
Warmup 5x95#s
Working:
5x115
3x125 failed 3rd slipped off back
3x125
1x135
1x155
1x170 Fail
1x170

Thursday:

21-15-9
Deadlift, 225 Pounds
Ring Dips

Goal Time: 10 Minutes

Result: 10:13

Friday:

3 Rounds
500m Row
21 Burpees
400m Run

Goal Time: 20 Minutes

Result:

Saturday:

Rest Day

Sunday:

Rest Day

Week of Programming

Monday: Rest

Tuesday: 

Mainsite WOD from November 3rd 2012. The 2010 Northwest Regional Event 1

3 Rounds

135pound Overhead Squat, 10 reps

50 Double-unders

Goal Time: 10 Min. 

Scaled to 95#s

Result: 13:21

Wednesday:

5 rounds

Run 200m

15 Hip Extensions
10 Medicine Ball Cleans 20#s

5 HSPU

Goal Time: 25 Min.

Result: 21:20

Thursday:

Jess Birthday WOD
35 Kettle Bell Swings
35 Wall Balls
35 Burpees
35 Double Unders
35 Power Cleans (135/95)
35 Ring Dips

Goal Time: 25 min.
Result: 23:21
Cleans and rings dips went really slow. The things I thought would be hard weren't that hard and the things I thought I'd do good at...I sucked at...That's CrossFit for ya!

Friday:

3 Rounds
Run 400m
21 Front Squats, 95 pounds

Goal time: 15

Result: 13:49

Saturday:

Rest

Sunday:

Rest

Whole 30 COMPLETE!

 Day 31 and I have completed The Whole 30!

To recap, my goals for the Whole 30.

Goals of my Whole 30:

1. Reduce inflammation in my heels. What I believe to be retrocalcaneal bursitis. Although the doctor things it is Achilles Tendinitis.

Pain in my heels have gone away. Although every now and then it comes back if running but goes away much quicker. I did a WOD that totaled 150 double unders, broken into 2 sets of 75 double unders and my heel was fine. Before the Whole 30 I would feel pain on the back of my heel and now I was doing good. The other day I ran up a hill and had slight pain but went away later in the day and this morning I am doing great! Pre Whole 30 that would not be the case. This is actually the first time in many months that the back of my heel does not hurt. So as far as reducing inflammation, I say this was a huge success!

2. Increase benchmark times. Improve overall fitness level.

Two days before I started the Whole 30 I did "Diane." My time was 9:12 a Pr. Today I did "Diane" again and my time was 9:40. I may have gone out too fat vein over anxious. I did notice that post WOD I wasn't nearly as exhausted as I remember I was when I hit 9:12. I think that my conditioning may have gotten better but I may have lost some strength. I can't really say what it is. I don't want to make excuses for myself. Next time I will do better and Pr!

Ps. My other theory is that since I wasn't wearing my sweatband I didn't have my Dan Bailey super powers. No excuses...Just saying.

3. Find a baseline for my body. What foods affect me in what ways. For example, Can I drink milk, eat cheese, yogurt, whey?

I will have to figure out this part later. This is part of my post Whole 30 tests.

4. Learn how to eat better and spot unhealthy eating habits.

I have defiantly learned a lot about processed foods, buying pre-made foods, and cooking. I found myself saying "they put sugar in everything!" or "What!? that has sugar too?" I guess I'm not the only one since whole9 had this photo...

I also learned that I am a decent cook. I was able to make a few things that I never thought I could do. The great thing is that is was not only healthy but also delicious! Even my family not on the Whole30 enjoyed it. Proving that healthy and tasty can and do, go hand in hand.

5.Get a 10 pack! Okay, well lets be honest, it is nice to lose some fat as well. I won't say that this is the main goal of the Whole 30, its defiantly on the list. Although I would be happy with a 6 pack.

Well I don't have a 10 pack but I am defiantly on my way to that sixer. During this whole thing I lost about 9-12 pounds. I am told that it is noticeable in my body and face.

I would call this whole thing s huge success. I am extremely happy I found the Whole 30 and reading "It starts with food."

Now I will be adding things back into my diet and tracking how they affect my body. We'll see how this goes!

Whole 30, Day 30

Final day!

WOD:
Hike Koko crater
Resting for tomorrow's WOD

Breakfast:
Pork shoulder w/salt and pepper
3 eggs scrambled w/ghee and franks RedHot sauce

Snack:
Strawberry and pineapple drink smoothie thing.
(Whole strawberries (leaf included), pineapple, ice and water)

Lunch:
Strawberries
Almonds
Guacamole & tomatoes

Dinner:
Ribeye w/onion and mushroom
Guacamole

Snack:
1 red apple
Frozen berries
1 red apple
Almonds
Strawberry and pineapple drink smoothie thing.
(Whole strawberries (leaf included), pineapple, ice and water)
Cashew Lara bar

Whole 30, Day 29

Two days and counting. I am pretty excited to be finishing soon. I can't wait to start adding things back into my diet. Things like milk, cheese, and whey. Although if I find they negatively affect me I will be cutting them back out of my diet.

WOD:
2 Rounds:
50 pull-ups
75 sit ups
50 overhead squats at 75 pounds
75 double unders

Breakfast:
1 Hard boiled egg
Pork shoulder w/salt and pepper

Snack:
1 Red apple

Lunch:
Pork shoulder w/salt and pepper
Grape tomatoes
Guacamole

Dinner:
Ribeye w/mushroom & onions
Tomatoes and guacamole

Snack:
Frozen berries
Almonds
1 red apple
Strawberries

Tsunami Refuge Center List

From the DEM (Department of Emergency Management)

Tsunami Refuge Center List

October 2012

The following Tsunami Refuge Centers will open be open as soon as possible. Some refuge centers may not be open immediately when you arrive.



Be aware that Tsunami Refuge Centers do not stock supplies. You must bring all of your emergency supplies with you.



Tsunami Refuge Centers provide a safe place to park that is outside of the evacuation zone.



Aina Koa Neighborhood Park
1331 Aina Koa Ave
Honolulu
96821

Asing Community Park
91-1450 Renton Rd
Ewa Beach
96706

Ewa Mahiko District Park
Renton Road
Ewa Beach
96706

Herbert K. Pililaau Community Park
85-166 Plantation Rd
Waianae
96792

Kahala Community Park
4495 Pahoa Ave
Honolulu
96816

Kahuku District Park
56-170 Pualalea Street
Kahuku
96731

Kailua District Park
21 South Kainalu Dr
Kailua
96734

Kaimuki Community Park
3521 Waialae Ave
Honolulu
96816

Kalakaua District Park
720 McNeil St
Honolulu
96817

Kaneohe District Park
45-660 Keaahala Road
Kaneohe
96744

Kilauea District Park
4109 Kilauea Avenue
Honolulu
96816

Kokohead District Park
423 Kaumakani St
Honolulu
96825

Kuliouou Neighborhood Park
501 Kuliouou Rd
Honolulu
96821

Makaha Community Park
84-730 Manuku St
Waianae
96792

Makakilo Community Park
92-1440 Makakilo Drive
Kapolei
96707

Makiki District Park
1527 Keeaumoku St
Honolulu
96822

Manoa Valley District Park
2721 Kaaipu Avenue
Honolulu
96822

McCully District Park
831 Pumehana St
Honolulu
96826

Nanakuli High & Inter School
89-980 Nanakuli Ave
Waianae
96792

Niu Valley Middle School
310 Halemaumau St
Honolulu
96821

Patsy T. Mink Central Oahu Regional Park
94-801 Kamehameha Hwy
Waipahu
96797

Waialua High & Intermediate School
67-160 Farrington Highway
Waialua
96791

Waianae Elementary School
85-220 McArthur St
Waianae
96792

Wailupe Community Park
939 Hind Iuka Dr
Honolulu
96821

Waimanalo District Park
41-415 Hihimanu Street
Waimanalo
96795

Wilson Community Park
4901 Kilauea Avenue
Honolulu
96816

Whole 30, Day 24

Woke up feeling pretty good today. Been waking up feeling pretty good lately. Only a bit tied because I have been going to sleep late and waking up early...ish.

Today I feel like doing all sorts of things for some reason. Had a great workout yesterday and looking forward to today's WOD. I think I might do a hike to kill some of this energy. Although at the same time I kind of want an espresso.

Afternoon I was really tired not sure why.

WOD:
5 rounds:
12 push press @ 75
40m shuttle sprints (4x10m)
8 Squat Snatch @ 75

Breakfast:
3 Eggs scrambled with Ghee
Chicken w/Mushrooms, garlic and balsamic vinegar

Lunch:
1/2 ribeye
2 Eggs scrambled w/ghee

Dinner:
Mahi mahi w/salsa
Chicken w/mushrooms, garlic, and balsamic vinegar

Snack:
Almonds
Frozen berries
Pineapple

Whole 30, Day 21

Went to Costco and looked at the Poke. The ingredients on the glass were whole30 approved and so I got a sample before I bought some. I picked 2 of the pokes to get and when I looked on the label they put on top of the containers. It contained soy, wheat, high fructose corn syrup, etc. etc. I was blown away. It was a small piece of fish so I am not going to restart my Whole 30 but I think that Costco should list all the ingredients specially since there is wheat on the list. What if I were allergic? Lesson is, you really have to watch what you eat and don't eat anything I haven't prepared myself.

WOD:
Rest

Snack:
a bite of blueberry Lara bar

Lunch:
Salad w/Balsamic Vinegar, Almonds, Cherry tomatoes, and Cucumbers

Dinner:
Spinach, Cucumbers and tomatoes w/ balsamic vinegar and salt.
Blueberry Lara bar

Snack:
Almonds
Frozen blueberries

Whole 30, Day 20

I am finding myself thinking to myself, " this isn't really that hard. I could keep this up." But then I see cheese, bourbon and other goodies. I think I will most likely stay on a paleoish diet with cheat days tossed in here and there.

While I was pretty certain that I would be adding whey back to my diet. I am not starting to be unsure if I need to or not. On one side it is convenient and cheaper than eating whole foods post WOD. On the other, it isn't whole foods. I will see how I feel for the next ten days and decide then.

I am also considering pushing this into a whole 30+ as suggested by "It Starts With Food." Not all people will be 30 days some will need more. I am just unsure as how to tell of I should go longer. I don't think I would ever not crave a tastes Oreo or red velvet cake...mmm. Well as long as I don't see them it makes it a whole lot easier. I guess we shall see in 10 days.

WOD:


Breakfast:
1 Apple Banana

Lunch:
Avocado salsa w/ tomato and orange
Autumn purée, purée yams
Balsamic mushrooms
Roasted red bell peppers
Arugula
Nalo Greens
Jalapeños
Artichoke heart

Dinner:
Thin cut ribeye Salad
3 Almonds

Snack:
Frozen berries
1 red apple
Almonds
Macadamia nuts
Salad w/balsamic vinegar
3 scrambled eggs w/ ghee and franks RedHot sauce

I noticed , or at least this is my thinking, that since I did not eat a big dinner with lots of protein I was a lot hungrier come snack time.