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