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.

Goat Tape

We all have been there, bloody hands and bloody bars.

The other week I finally had a pretty bad tear on my hands during CrossFit WOD "Angie."

"Angie"

100 Pullups

100 Push Ups

100 Situps

100 Squats

On pullup, I think it was 97, I noticed that I had ripped my hand open and my other hand was rather close to doing the same. I pushed through and finished the WOD. There was some blood here, there and...not sure how it got over there...

Needless to say it was not cool. It took a few days for my hand to heal, not that long but still annoying. I had looked into buying gymnastic grips before but the ones I tried on did not fit my hand right and the hole for the fingers were to large. Since the holes were too large they seemed as if they would not protect my hand in the one part I really needed protection, the base of my finger...where all the callouses live.

On twitter I had seen this new type of athletic tape, "Goat Tape." It is supposed to be stickier and made for wrapping your hands for pullups. I liked this idea since one of the things I noticed about regular althetic tape was that it did not stick to me very well and would end up coming off before I even finished my warmup. Yes, my warmup.

I am hopeful that this tape will be as sticky as it claims and I am very excited and a bit scared to test it out. I am just looking for the right WOD to do as a test. Maybe I will do "Angie" again or just do 100 pullups for time.

Check back soon for the follow up and conclusion.