Food Journal

Meats:

Vegetables:
1 cup spinach

Fruits:
1 apple
1 banana
1 cup strawberries


Liquids:
splash of coconut water
1 cup coffee

Fats:
1/2 can coconut milk
1 Tbsp almond butter

2 cups sweet potato and turkey soup

Simple and Healthy Asparagus Spinach Soup

Simple and Healthy Asparagus Spinach Soup

Ingredients:
2 1/2 to 3 cups, chopped fresh asparagus
1 large onion, diced
2 very large garlic cloves, chopped
2 good handfuls baby spinach
4 cups Vegetable or Chicken Stock
1/4 cup heavy cream
Olive Oil for sauteing (about 1/4 cup) or butter for a richer soup
Kosher salt and fresh cracked pepper to taste

Directions:
In a large soup pot with lid, add olive oil and saute up the onion and the garlic over medium-high heat, about 5 minutes.

Add the asparagus and spinach and stir well. Continue cooking about 4 minutes.

Add stock and bring to a boil.

Turn down heat to a simmer, cover pot and cook 25 minutes.

Remove from heat, allow soup to cool slightly and blend soup in batches in a blender.

Stir in cream, salt and pepper to taste.

Serve with garlic toasts brushed with goat cheese...

Thanks to:
http://www.careskitchen.com/2011/03/simple-and-healthy-asparagus-spinach.html

Paleo Update

So my wife and I went through the whole 30 for the month of January. I ended up feeling pretty much awesome. My workouts improved, I slept all night, I felt good and overall was a pleasant experience. My wife didn't feel much of anything different other than she was hungry the entire time.

This last weekend I endulged in a bunch of crap and I feel like I had the flu this morning. My guts were irritated and I felt lethargic. I haven't been able to sleep well the last couple nights either.

My experience is that I must react to gluten pretty heavily. I will be continuing the real food style of eating.

WOD
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50 KBS (55lbs) then

bear crawl 25 m
20 sit-ups
broad jumps 25 m
20 squats
5 rounds

11:57

Food
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2 eggs
1/2 Tbsp butter
3 cups coffee
Progenex Recover

WOD

Today was Roy -

Roy

15 deadlifts (225/155)
20 box jumps (24/20)
25 pullups

5 rounds

33:59

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I was really worried about the 225# DL but it turned out to be really good. I felt good through all of it until the last round. I could tell I was getting fatigued so I started doing sets of 1 or 2. They still felt strong I just needed more break in-between.

Pullups were good until the last set. Box jumps were no problem like normal.

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Paleo is going great. I messed up and drank 3 beers on Friday. Other than that I've been strict paleo since January 2. No dairy, no processed foods, no anything other than REAL food. It's been great. I'm over the feeling bad part. I know I'm not supposed to weigh myself but I did. On Jan. 2 I weighed 199 and this weekend I was at 201. It's weird but I think I'm getting stronger and leaner. I feel incredibly good.

Turkey & Sweet Potato Soup

I heard this is good.
http://www.icookfree.com/cook/recipes/turkey-sweet-potato-soup


Recipe: Turkey & Sweet Potato Soup

Ingredients
 •2 Tbsp coconut oil
 •2 onions, sliced
 •1 lb ground turkey
 •1 Tbsp curry powder
 •1 tsp salt
 •1/2 tsp pepper
 •1/4 tsp cayenne pepper
 •2 cloves garlic, pressed
 •2lbs sweet potatoes, peeled and cubed
 •2 cups chicken stock
 •2 cans diced tomatoes
 •1/2 cup nut butter (sunbutter, almond, or peanut)
 •1/2 cup coconut milk

Instructions
 1.In a large soup pot, melt coconut oil over medium-high heat.
 2.Add onions and turkey. Cook until no longer pink.
 3.Add swwet potatos, stock and tomatoes.
 4.Bring to a boil, cover, and simmer for 30 minutes.
 5.Add remaining ingredients and stir thoroughly.
 6.Return to a simmer and cook for 20 minutes.

Thanks to I Cook Free for the recipe.

WOD 12/29/2011

Press OR Bench Press 1-1-1

Then…

Back Squat OR Deadlift 1-1-1

What we’re looking for here is to establish a one rep max in two lifts, one upper body and one lower body. Choose your lifts, take sufficient time to warm up each lift up, then go for your max. Make pretty sure you are able to get the first rep; add weight in the 2nd rep; don’t be afraid to fail in the 3rd rep. Record your highest one rep max on the board, and post to comments if you want. We’ll do this again in a half-year or so to see how much stonger we’ve all gotten.

As always, be safe. No ego. Choose loads that are reasonable. Use proper form. It doesn’t have to be pretty, but don’t let it get ugly.

Then…

10 pushups
20 overhead walking lunges (45/25) (total)
30 sec plank

AMRAP in 12 minutes

I did the shoulder press today. My max is 140# which i'm really happy about considering my old one was 135. The weight doesn't have to move up a lot just as long as it's going in the right direction.

Deadlift was another exercise I'm extremely happy with today. I lifted 335 which is up 20 30# from my previous. (I thought my max DL was 315 when in reality after some fact finding it was actually 305. I'm very happy with improving my max deadlift by 30#). I did hit 345 once but that was nearly 2 years ago. 

The AMRAP was much more difficult than I had anticipated. I got 5 rounds with 20 reps into my 6th round. The oh walking lunges with a 45# plate over the head is killer on the quads. Awesome but very tiring. 

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I'm on a fasted day so far today. This is not a planned fast. I would call it more of an unplanned fast as I want to eat but didn't bring anything to work and I don't want to eat junk. So, I'm fasting.

20 deadlifts (245/165)
40 pullups
60 wallballs (20/14)
80 situps
100 double unders
500m row

1 round

19:22

I used 185# for my deadlift. I'm still nervous about my back although I think it's just fine. As long as I move around and stretch some during the day, it feels great. I got the first 10 pullups no problem then split them up. The wallballs pretty much sucked. I did 20, 10, 10, 5, 5, 10. It wasn't a bad way to break them up. Next was the DU which sucked really bad. I couldn't find my rhythm today. Usually I can knock out 30-40 in a row and today I was able to tie 10-15 together. Then there is the row. I struggled. I was gassed. I am weak. I haven't been to CF in a week and I know I could do better. It'll get there.