Category: Food

Tabata That

Friday is upon us, and again I get to actually chose my hurt. I went with yesterday’s WOD: A tabata. I wanted to do the Murph, but it’s really crappy outside, and I’d rather not run in snow/freezing rain/hail.

Tabata is many  rounds of various exercises for short periods of time, and with even shorter periods of rest. After a while, though, the rest seems even shorter and rounds longer.

So tonight, eight 20s rounds of each of the following, with 10s in-between: pull ups, push ups, sit ups, squats. I started pretty strong, but as rounds went on, it got harder. Most of my reps I actually made in squats. I finished with 65, 70, 66 and 133 reps for each respectively, for a total of 334Rx. I’m pretty happy with the results, though I think I could do better. Got to learn the butterfly pull ups!

Also, tomorrow is my last day of the paleo challenge! 90 days without even cheating once! The only points “lost” were bonus for training or sleeping. And I’m still neck to neck with a fellow athlete at the gym. We both know we’re not going to give up at this point. 🙂

It also means I can have 2 coffees Sunday, and waffles! I still have the benchmarks to go through, though. Jack and Fran next week, taken at the same weight/settings as when we first did them in January. Because of that, I’m hesitant about cheating, or cheating a lot at the very least. I want to perform for the benchmarks, get a real reading of my progression. Guess I’ll stick to almost strict for that week.

Overall, it’s been a great experience. I was amazed at how easy it was to “quit” the bad stuff. Having a meal plan, planing ahead and a very comprehensive Mrs (also 5 years with her today) helped a lot. At time, it was a pain to stay strict… birthdays and special events made things complicated. I got funny stares, but generally, people around me were very understanding. Some told me they admired my willpower. The funniest comment remains my mothers: “You managed to do this with easy, yet you struggled so much to quit smoking”. I plan on keeping the paleo diet lifestyle; it’s given me great results and a nice body, I guess. It won’t be this strict – I’ll cheat every now and then… 😉

Thanks to all who supported and encouraged me. Tanks to my box, coach and fellow athlete for pushing me.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


Last Week

This week is my last week for the paleo challenge. Last score sheet is handed next Saturday, and we redo the benchmark WODs next week.

It’s been quite fun, and surprisingly less hard than I thought it would be. But it’s time to end it. I think this week will be the hardest, your mind knows you’re almost done, willpower could slip, and fried food smells awesome.

Nonetheless, I have the Mrs and my friends who support me, and I find comfort in that.

Today, I ended up training at home, with Bodee fit. I’m still sweating from it. The dirty dozen: 12min AMRAP – 12 squats, 12 burpees and 30s push up holds. I ended up doing 5 rounds and 3 burpees. And yes, I still hate them. 🙂

6 days left!


1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


It’s Easter morning, and everybody’s asleep here. Since I can’t sleep anymore, I figured I’d take a few minutes to do a small update on the Paleo Challenge.

There are 15 days left in the challenge, and I’m still going strong. I had great results at the beginning, but I seem to have plateau’d for the last month and a half or so. I’ve lost 20lb and about 2% body fat. I’ve grown stronger, too, adding muscle mass. I’ve gained mostly in the back and shoulders – to the point that someof my shirts cannot be closed at the collar anymore! The same goes with my bespoke clothes… They were snug when I got them, now they’re… tight. The Mrs is not complaining. 🙂

To be honest, it’s been suprisingly easy to keep it up and not cheat. The food we’re cooking is great, tasty and filling. There are sweet deserts and snacks that can be made to satisfy my sweet tooth, too. I have had a few cravings, but they were for the most part short-lived. They were more along the line of “Man I wish I had some” when walking in front of a bakery and smelling freshly baked goods. Small upside about quitting smoking: you learn how to deal with cravings.

Going in the challenge, I thought the hardest part would be eating at restaurants or at my parents/in-laws. Well you know what? It’snot that bad. Restaurant staff were very comprehensive about the restrictions. We’re already used to it because of the Mrs and coeliac’s disease. Adding it was due to a training regimen actually got them curious about crossfit and the results – they fussed even less when I asked what was in the food, sauce and when asked to replace potatoes by veggies. At my parents, it took a little more effort and advanced notice, like this weekend: Easter and celebrating 4 birthdays at once. Still managed it, even if a glass of wine would’ve been nice. Point of pride, my parents are impressed by my willpower, and they’re not teasing me or nagging.

Two weeks are left – until April 14, and those will most likely be the hardest. You know the end is near and the willpower might flag a little. It’s when you mind starts whispering that it’s almost done, so cheatig a little won’t do harm, right? I have to be careful, it’s easy to slip.

Happy cocholate day!



Perfect Week

Going in the paleo challenge, this is one of the thing I promised myself I’d do – get a perfect week. Every Sunday, I have to send my coach my scorecard so he can tally the points. I’ve been averaging 138 points per week, missing usually just one workout. Not this week, though. I got full points – 140!

And to top it all, it was done while I was on a business trip, and got snowed-in to boot. Granted, it wasn’t a walk in the park. On Friday night, they had a seafood buffet (not heavy on sauces, too) with a table filled with desserts: apple pie, carrot cake, cheesecake, sugar pecan pie, all topped with whipped cream. Sigh. I have a very sweet tooth – I was tempted. I didn’t give in, but the fruits I had were but a pale substitute. Cheering from the Mrs, who also can’t have said desserts, helped.

If I can hold on during a business trip, I should be good for home.

Now let’s see if I can do 2 weeks in a row. 🙂



It’s Friday – pick your poison day – again. Tonight, I felt like doing a dirty girl, so I settled on one that would challenge my shoulders: Jackie.

It’s a fairly straightforward WOD: For time – 1000m row, 50 thrusters (45lbs) and 30 pull-ups. I admit I took a leisurely pace with the rowing, averaging 2:17 per 500m. I’m trying to focus on my technique more than brute pulling. The thrusters went pretty well; I did them in sets of about 10, with a dip in energy at the 20rep mark. I regrouped and plowed on. The pull-ups I’m really proud of. I did 10/8/6/6, keeping a good rhythm throughout. No aching of the shoulders, hands didn’t crack open or hurt much. Finished in 10:45 Rx. Something seems to have clicked inside me about the pull-ups. I seem to be able to crank them at will… well, maybe not at will but in decent amounts at a time. 🙂

Paleo day 5 and still holding strong; just more sluggish. Point of pride, though: I had a retirement dinner last night, at an Italian restaurant of all place. First hurdle of the challenge; pasta and cheese aplenty with a side of deli meats and sugar. I still pulled it off with the only item available to me on the menu: steak with mushrooms, and the waiter was friendly enough to switch the roasted potatoes with carrots. I didn’t feel pushed aside or feel weird ordering with my colleagues. Ok, it did suck a little not to order wine to drink with them. Now that I’ve conquered this challenge, the next big one will be in 2 weeks, when I hit the road for work.

I think what helped me yesterday was the mindset I took. First of all, I’m a former smoker, so I know about the frustration of not having something you crave. Second, instead of going to a place thinking “well, that’s it, I’m gonna cheat, I know it – no choice”, I’m thinking ” I’m not going to cheat unless I’m really backed in a corner, and even then”. I find it a more positive approach, don’t you?


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (28g) Dymatize ISO100 whey powder in 400ml water – after training.


Title got your attention, yes? My whole house smells of bacon. Fritata for tomorrow’s breakfast.:)

Today’s workout was good. Not that demanding on cardio, thank you very much, but more geared towards muscles endurance. The skill part was shoulder press (a strict lift) 8-8-8, then push press 6-6-6 and finally-split-jerk 4-4-4. I’m happy to say I’m getting my strenght back. The shoulder press I did at 95lbs -thems are hard.. it’s pure brawn. The push-press I added weight up to 125lbs. The split-jerks I scaled back to 95lbs. With more weight, I kept on bailing on each try; not a good thing. It didn’t help that my form was not good enough. My front leg was bent at a right angle, which forced my body forward and made me bail. When my knee is behind my heel, I’m upright and it works. Thanks coach!

We then moved on to the WOD: 3 rounds for time – 10 deadlift 275lbs and 50 double unders. Yeah, no. I had to scale it at 225lbs for deadlift, and single unders. Otherwise, I’d still be there or I would’ve put all the skipping ropes to the knife. I suck at them, and I do them whenever they’re prescribed, but 3 times 50 was too much. On the board were 3 guys who did not finish due to extreme rope frustration. The deadlifts went perfectly, no strain, decent form (no comments from coach) and good timing. I started by doing one, then dropping it, then do another, etc. It takes a lot of time. I then went to sets of two, keeping my hands on the bar. It forces you do rest less and do another one more quickly. I finished in 8:02.

Paleo: Still sane, not much suffering from coffee withdrawal. To be honest, though, I do feel a little more sluggish than usual; don’t know how much is due to the diet. I’ll see as things progress.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (28g) Dymatize ISO100 whey powder in 400ml water – after training.

Day 1

The Paleo challenge started today. Now, I won’t bore you with a daily narration of what I eat or do to earn my points. I did start with a bang, though. Day 1 is almost done and I’ve got the full 20 points!

A few weeks ago, I bought a nice book on paleo that included a 30 day meal plan. I figured I’d follow it for at least 3 weeks to get the hang of the diet, discover what works and fills me up, or not. The recipes are made for a family – and there’s just me and the Mrs. We have a lot of leftovers – which makes cooking easier, too. Even if we both love to cook, it’s a lot of preparation and cooking. We’re trying to do the same as what I think my running coach is doing, which is cook for the week, or a few days. It does make life easier. We cooked all that’s in the plan (snacks included)for the first 2.5 days, except a stew and Wednesday’s fritata, and we’ve got food until Friday noon! Let me also tell you one thing: that food is FILLING! Holy frying pan! I had breakfast at 6am and wasn’t hungry until 10:30am.

This is the only time I’ll do this, unless I come across something so mind-blowing good I have to share it. Here’s what I had today:

Breakfast: Huevos Rancheros – 2 eggs with avocado slices and salsa verde

Snacks: Ant on a log – Almond butter, fruit and shredded coconut / Paleo bar

Lunch: Shrimp tacos (romaine shell) – shrimp, onion, garlic, lettuce

Dinner: Spicy slow-roasted chicken with sweet potatoe fries (oven roasted) and mango coleslaw

I also had throughout the day some 3 liters of water. My kidneys are now clean and a model of efficiency! I had a 500ml water bottle at work, and I plan on driking its content at least 3 times a day. Adding the water at meals and training, I should always clear the 2l water mark and get a point there. Ah, and for those who thought I’d freak out at only having 1 coffee a day: I’m holding it together so far…

Those that paid attention to the count will see I’m 3 points short. Well, I slept more than 7 hours last night; I also dreamt of eggs and avocado for some reason. I also trained today, namely bodeefit.

Today’s bodeefit WOD was 10 jumping squats and 5 burpees, every minute on the minute (EMOM), for 10 minutes. That means that if I finish the exercise in less than a minute, I can catch my breath until the next minute starts. It was nasty cardio! 🙂 Still happy to have done it, though.


1 scoop (28g) Dymatize ISO100 whey powder in 400ml water – after training.

P.S. Big special thanks (partialy in advance) to the Mrs whose joining me in this adventure, even though she doesn’t have to. 🙂