Wednesday, March 20, 2013

Part of 90 Day Challenge Day Two


Tuesday, March 19, 2013

Day One: Meals for Week

This Weeks Daily Meals

Meal one: Green Tea, 1/4 cup dried cherries, Lara bar
Meal Two: Peach, turkey bacon 
Meal Three: Salad: Kale, goat cheese, walnuts, dried cherries, balsamic dressing
Meal Four: Lara Bar
Meal Five: Pete's Paleo Meal
Meal Six: Detox tea 

  • Chipotle chicken with swiss chard and roasted butternut squash
  • Korean chili braised duck tenders with parsnip puree and roasted broccoli
  • Celery, apple and fennel salad with roasted Salmon Creek Farms pork loin
  • Elk meatballs with cauliflower “risotto” and roasted spaghetti squash
  • Duck sautéed with shitake mushrooms and vidalia onions served with braised kale and red celery
  • Chinese five spice and sesame elk sautee with stewed kale and broccolini
  • Slow cooked pulled pork with mashed hakueri turnips and stewed carrots
  • Dill and lemon poached salmon with wild arugula, watermelon radish and kumquats
  • Roasted turkey breast with patty pan squash and sautéed rainbow chard
  • Curry braised chicken thighs with broccolini and spaghetti squash

90 Day Challenge


no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
NO refined sugar
drink at least 8 glasses of water a day
no fried food
get 8 hours of sleep
Workout out 
Clean Eating
Limit Alcohol  
finish strong!

There are so many fad diets out there.  It gets kind of hard to navigate them all.  Especially when some of the contradict one another.  But 2 of the newest lifestyle diets; and I say lifestyle because these 2 are ones that you could actually make a lifestyle out of, and not just to lose that 10 pounds only to revert back to your old habits, are the Clean Eating diet and the Paleo diet.
So I thought I’d do a little investigating and find out what the differences between them are.  They sound like might be so similar.  But they do have very different characteristics.
What is Clean Eating:
  • Eating food in it’s most natural, unprocessed state.
  • Nothing white (flour, sugar, rice, etc).
  • Avoid all things processed and refined or treated with preservatives or pesticides.
  • Lean protein and healthy fats (like those from fish)
  • Oodles of organic fruits and vegetables, as in all-you-can-eat.
  • Shopping for organic and grass-fed products.
  • No preservatives, no fast food, no alcohol (gasp!)
  • No or limited dairy (depending on who you ask)
What is Paleo Eating:
  • Paleo is also called “caveman” or “primal” eating.
  • Lots of organic and grass-fed lean meats
  • Lots of organic veggies and fruits.
  • Lots of nuts and healthy fats.
  • Consuming food in it’s most natural state.
  • No sugar, no beans, no grains.
  • No dairy.
The one major difference between CE and Paleo is the grains.  In CE you can in fact have grains, as long as they are whole grains, and even better find grains that use sprouted grains and seeds.  In the Paleo diet the entire premise of this plan is to eat only what would have been available to you if you lived 10,000 years ago.  Obviously milk, cheese and bread do not fit the bill.  But, just because some of these foods are not on your “ok-to-eat” list does not mean that you cannot cook them.  Creat new dishes using only the foods that fit the above qualities and you can eat like crazy and be healthy.
The one common factor that I have found on my research is that any CE veteran will tell you to define what eating clean means to you.  To me, the very basic principle needs to be: avoid all things processed…not by my two hands.  That means, no fast-food, no fake-food (chips, soda or other junk) and no, gulp…alcohol.  Sad. (do not think I can do that but I will try to limit it!)

Friday, March 8, 2013

Friday Workout

Core Workout
  • plank push up 
  • superman
  • cable crunch 
  • tire burpe
  • mountain climbers 
  • superman
  • r side plank 
  • l side plan
  • ball slams 
  • thrusters 

Back Squats 5 x 5 (8 Reps for Level 2,3)  

CrossFit Hero WOD  “White” 
5 Rounds for Time  
3 Rope Climbs  
10 Toes to Bar  
21 Overhead Walking Lunges 45/25  
Run 400 Meters




Find your 1 Rep Max Dumbell 
Snatch Find your 1 Rep Max 
Dumbell Clean and Jerk 4 x 8 
T Bar Row 4 x 8 Pendlay Row 4 x 8 
Single Arm Row CrossFit 619 

Sit Ups  
Double Unders

Thursday, March 7, 2013




25 Minutes 
On every minute: 
4 wall balls
3 burpes
4 bar jumps 


Rowing Skillwork  

Row for Calories Thrusters 35lbs
Med Ball Cleans Sumo Deadlift High Pulls 35lbs 
Wall Balls 10lbs Burpees

Tuesday, March 5, 2013



4 Miles easy 


Skin the Cat and Turkish Get Up Skillwork
2010 CrossFit Games Event 2 Part A
Run 1200 Meters
63 Kettlebell Swings 1.5/1.0
36 Pull Ups
Run 800 Meters
42 Kettlebell Swings
24 Pull Ups
Run 400 Meters
21 Kettlebell Swings
12 Pull Ups

Monday Workout

Teams of 3

1st person 
100 pull ups
200 push ups
300 sit ups
200 lunges
100 wall balls

2nd person (timers once they come back switch)
200 meters

3rd person
10 burpes

Thursday, February 28, 2013




7 x 3 Push Press Elite/Adv. 3 to 4 Minute Rest Intervals
7 x 8 Push Press L2, L3 2 to 3 Minute Rest Intervals

Australian Hero WOD
3 Rounds for Time
400 Meter Run
21 Kettlebell Swings 1.5 pood
15 Knees to Elbows
9 Ring Dips

Tempo Run: 40 minutes 8 minute pace

Pete's Paleo Meals this week! 

Week 1:
Bacon Dashi greens with prickled romanesco cauliflower and pork butt
Confit turkey breast, pomegranate roast turnips and skillet greens
Mushroom, carrot, rutabaga, chicken game stew
San Marzano tomatoes and chicken with spaghetti squash and sweet potatoes
Roasted garlic elk kebobs, pickled red cabbage and braised black pepper fennel
Grass fed ground beef in a tomatillo green chili
Curried duck tenderloin with carrots, broccoli, snap peas and pepper stir fry
Grass fed, clove braised brisket, cherry gastrique, hakueri turnips and sweet potato
Pickled U-15 shrimp, field greens and roasted winter vegetables
Grilled grass fed skirt steak, citrus scented beets and roasted eggplant
Tropical Paleo granola (Brazil nuts, coconut, mango, pepitas)
Beet and sweet potato chips
Paleo Treat's Mustang Bar


    Paleo breakfast. Egg whites, diced tomatoes, and chopped organic fruit. Under 300 calories!

  • Breakfast  

      #paleo Breakfast Egg Muffins: 1 Tablespoon olive oil; 1 large sweet onion, finely chopped; 1 green pepper, finely chopped; 1 red bell pepper, finely chopped; 1 jalapeño pepper, finely chopped; 12 large eggs, whisked, ½ teaspoon black pepper; ¼ teaspoon sea salt

    • Breakfast Casserole

      1 pound breakfast sausage
      1 large sweet potato or 2 medium to small, diced

      2-3 cups fresh baby spinach, chopped

      1 green onion, diced

      10-12 large eggs

      sea salt and fresh ground pepper to taste
    • Italian Frittata Recipe

        1 Tablespoon olive oil

      1 large sweet onion finely chopped

      1 green pepper, finely chopped

      1 red bell pepper, finely chopped

      1 jalapeño pepper, finely chopped; 

      12 large eggs, whisked, 

      ½ teaspoon black pepper; 

      ¼ teaspoon sea salt 


      •  Snacks 
        • Lara bars 
        • fruit 
        • dried unsweetened fruit 
        • plantain chips
        • bacon and granny smith apple





Swim Workout: 
• 200 swim
• 100 kick

• 1x25 (15 yd. fast/10 yd. easy) :40
• 1x25 (10 yd. easy/15 yd. fast) :40
• 1x25 easy :40
• 1x25 fast :40
• 100 easy
• 4x75 (descend 1-4) 1:30
• 100 easy
• 200 Easy
Total: 1,800 yd

Blogs I follow: 
Check them out!



Tuesday, February 26, 2013

Tuesday Workout


1 Mile W/U
3 minutes fast (6:19 pace)
2 minutes off 
1 mile cool down


10 Minute EMOM 2 Clean Pulls + 1 Squat Clean or Power Clean for Beginners
For time:
25 Pull Ups
30 Double-Unders
3 Power Cleans L1 155/115# L2 135/95 L3 115/85
30 Wall Balls 20/14#
6 Power Cleans @ 155/115#
15 T2B
9 Power Cleans @ 155/115#
15 T2B
6 Power Cleans @ 155/115#
30 Wall Balls 20/14#
3 Power Cleans @ 155/115#
30 Double-Unders
25 Pull Ups

Paleo Lunch! 
Turkey Burger



12lb wall ball through whole thing

15 wallballs
Upstairs with ball overhead
throw ball to one side (100 meters)
15 lunges
 throw ball to one side (100 meters)
15 push ups
throw ball to one side (100 meters)
15 crunches
throw ball to one side (100 meters)
15chest push outs
Downstairs ball overhead
AMRAP (30 minutes)

2 mile run shake out (8 minute pace)

Monday, February 25, 2013

Weekend Recap


Nutrition expo on paleo... Pete's Paleo (see below)

Team WOD:
1/4 Mile
60 DB Thusters
60 Hand Stand P/U
1/4 Mile
60 Toes to bar
60 Dips
1/4 Mile
60 Clap P/U
1/4 Mile

Pete Paleo:
30 Day Challenge

30 Days of paleo starting Thursday!
$400 ($100 a week) 10 meals and 5 snacks a week

Saturday Night:
Drank way to much! Going to take off drinking for a while. 
Focus on Training

Friday, February 22, 2013

Work Out and Training Attire


Pro Compression 
Swim Outlet 

Full Stride Skirt*T RUN:For Your Life Crop
RUN:U-Turn PulloverRUN:Back On Track Tank

 Slipless Headband

Oakely Ambassador Program


Run tempo at work: 
4.2 miles @ 8 minute pace

CrossFit 619: 
15 Dips
15 Burpes

5X8 Bench Press
4X8 Dips

5 Rounds
5 Handstand Push Ups
10 Pull Ups
10 Toes 2 Bar
20 Double Unders (60 singles)

OAKLEY Ambassador Program:
 Oakley logo

YAYA I am so excited to announce I am in the running to become a OAKLEY AMBASSADOR!
I know there is a ton of amazing athletes that will be there but it is an honor to even get this far! 

Here are the details of the day!
When:  Friday, March 22nd (approximate timing:  9am to 3pm)
What:  A full day of activities and mingling with like-minded active lifestyle enthusiasts
* Mass Boot Camp 
* Yoga Class
* Nutrition Seminar with Recipe Demo
* Access to a pop-up Oakley Store to see the latest products
* Product giveaways, photo opps, delicious lunch and more!  

All classes and seminars will be taught by Oakley Brand Ambassadors.  And while you're enjoying the festivities, if you're interested, we'll set aside a time for you to have a quick interview with members from the Oakley corporate team to see if you have what it takes to be an Oakley Brand Ambassador.  
Apply Here!

If you have any questions, let me know.  Thanks!

Tuesday, February 19, 2013

Triathlon Gear

4 Miles in the pouring rain!
1 minute fast
2 minutes off

Things I bought for my Triathlons...
  • 2 pairs Pro Compression Socks
  • Oakley Overtime Sunglasses
  • Zoot Transition bag 
  • Zoot compression Tri shorts 
  • TYR Compression Tri Shorts 
  • Helmet 
  • Clips 
  • Cycling Shoes 
  • '12 Trek Madone 4.7 Road Bike
  • Ironman Watch 
  • New Munoz Wave Rider 15 shoes 
  • 2 New lululemon Running Skirts 
  • Triathlon Wetsuit
  • Triathlon Suit 
  • Camelback (more for ragnar relays)
Things I need by race day
  • Race belt 
  • visor 
  • Laces 
  • arm warmers 
  • USAT membership 
  • Tri Kit 
  • Garmin