Day 15 Monday

Up for the 5:30 am class. Looking forward to it since I have not workout since Friday morning.

Strength

(After WOD)

5x50m Prowler sprints (270 pounds)

WOD

4 Rounds, each for time of:

15 Deadlifts

10 Front squat

5 Floor Presses

Rest 60 seconds

 

At first glace I thought the WOD was not going to be so bad since I figured the floor press would be the limiting factor. I started with a weight of 115 pounds, after 2 rounds it was just a little too much so I dropped to 105. Finished with a time of 9:17 I guess in theory I should have stayed at the 115 and just squeaked it out but the front squats were tough and only doing 2 at a time. Prowler Pushes HURT. Period.

 

My Food:

Ate half an Organic Food Bar and water before the gym.

 

After gym on the way to work had the usual protein shake.

At work I had some carrot juice and a banana with almond butter

I did not take a picture of lunch which was a salad from the work salad bar. Post lunch snacks were an apple, 2 clementines, a few almonds and a few raisins.

Dinner. Well I was trying to not do any "processed" meats for these 30 days but I was the one cooking and we had no menu planned since we were away all weekend. So we had mashed sweet potatoes, Gardien "Beef" tips, carrots with balsamic vinegar, and steamed broccoli.  All pretty good if I must say. Oh yea...and a Raspberry Ginger Beer

 

Day 14 Sunday

Up at 6:30am, went out for a walk and coffee in Philly. Hit up a Trader Joes to get some simple breakfast items because we had brunch RSVPs for 11:30. No workout.

The Food:

About 8oz of Carrot Juice, 2 mini whole wheat bagels and some pineapple/papaya/mango

Brunch was at a veggie place named Mi Lah. Too many options to try on the menu that sounded great. I ended up with the Indonesian Breakfast seitan-sweet potato patties with palm sugar caramelized tofu, spiced fries chili and vegetable soup. K had the battered seitan on Belgium waffles and mustard greens. Everything looked so good, we were stuffed. Oh yea...and a fruit plate.

Walked around the city a bit then back to Harrisburg. No real dinner since it was just the two of us and we had to go to a piano recital. I ate a LARABar and a KIND bar. I did eat a handful of almonds and walnuts at some point as well.

After recital and about 9:00, I ended up eating about 10 wheat thins with hummus because I was hungry...not a good thing.

Not a ton of food, but given the splurge on Saturday, I think plenty.

Day 13 Saturday

No workout today, going to Philly for the weekend for 10 year anniv; without the daughter. Lots of food planned.

Food:
Breakfast was banana, apple, walnuts, almonds, pumpkin seeds, hemp seeds, flax seeds, coconut, craisins and almond milk.

Lunch was at a vegan Chinese place named Su Xing House. Lots of lunch specials. We each got the Lotus Root and Peanut soup to start and K ordered her favorite Cole Sesame Noodles with I only had a few bites of.

Main lunch was Braised Kale with baked tofu, fruit salad and brown rice (only ate a few bites of the ride)

Dinner was at a new place named VEDGE, a "fine dining" all vegan fancy schmancy joint. Everything we got we shared, portions were small overall and over priced for what it was. Glad we went but we won't be back. Pictures are all pretty dark. For starters we had a mixed platter of olives, pickles, lupini beans, rye points.

Next was crispy cauliflower with kimchee mayo and golden beets/smoked tofu/avocado/capers thing:

Then this weird ass soup that K and I had no idea was a soup even though it said bisque on the menu there was just too many words and we both missed it. It was called Beauregard Sweet Potato and Black Kale BISQUE, cilantro and peanut crumble. It was OK but weird and I would have never ordered it had I known.

Then Grilled tofu, miso dashi and edamame puree and an order of Hearts of Palm Garbonzo crepe with curried lentils.

Since it was a celebration we also ordered dessert. Don't recall the full name but it was a vegan chocolate salted mousse and biscotti.  And holy shit it was good.

Again....looks like a lot more food than it was. We shared every plate. Ended up doing some walking and picking up dessert at Govinda's to take back to the room. I got a piece of vegan chocolate cake, K got a vegan brownie cheese cake.

Splurged....and not really all part of the 30 day diet plan, but it's all good and honest a lot better than I thought it would have been given the fact of all the "bad" food options I could have had. And I knew going in that this weekend will not be the best eating wise but to keep it in check....and cake, was something I could have passed on but so good.

Day 12 Friday

Up for the 5:30 am class. Feel rested after not working out yesterday but a bit sore, and hands are still sore. The WOD:

Skill/Strength
Do 3-3-3 box squats at 65%...did 135 pounds
Then back squats 2-2-2 at 85%...did 165 pounds

WOD
Run 400
21 Deadlifts
21 Box Jumps
Run 400
15 Deadlifts
15 Box Jumps
Run 400
9 Deadlifts
9 Box Jumps

I did 185 pounds for the dead lift and a 24" box. Took me 12:33 and the runs were done in the rain. The dead lift weight was heavy for the # of reps. I could not string together more than 7 at a time with out stopping and shaking out my arms and catching my breath.

My Food:
Up early, had a carrot and prepped my protein shake for after the workout.

I was a little to lazy to make my own oatmeal today so the cafe at work offers just plain oatmeal...but I added almond butter.

At some point today I snacked on another carrot and 2 clementines.

Ate lunch out at Neato Burrito, brown rice, black beans salsa, lettuce.

I should have looked at the planned dinner menu before picking Neato for lunch but we had tempah taco's with guacamole, lettuce, tomatoes and roasted sweet potatoes. This was the first regular "bread" like thing I've eaten (corn tortillas) and I was not sure I was going to eat them, but I only had 2 and then just ate the rest.

Day 11 Thursday

Rest day. No work out

My Food:

Breakfast was soaked chai seeds, cocoa powder, hemp seeds, pumpkin seeds, cinnamon, walnuts and a little almond butter

Over the morning snacks were banana, carrot and a clementine

Lunch was left over chia black bean patty, spinach, tahini and a half a baked sweet potato

Afternoon snack of celery, clementine and an apple

Dinner tonight was tofu, spinach, tahini, quinoa, avocado and steamed broccoli.

Day 10 Wednesday

I was tired getting up for the 5:30 am class, but made it. WOD was:
WODFor Time:
12 Power Cleans
1 Pullup
11 PC's
2 Pullups
10 PC's
3 Pullups...
(you get the drift)
...10 Pullups
2 PC's
11 Pullups
1 PC
12 Pullups

I used 105# for my weight and by the end it was pretty heavy. Taped hands so no tears but they were very sore all day long.

Strength
After WOD:
I did bench press followign the 5-3-1 program.

My Food:

Before going the gym I had a glass of water and a Raw Revolution bar. After workout on the drive to work I had a Plant Fusion protein shake.

Later in the morning I had my oatmeal mix

Lunch was a small spinach salad and Quinoa Cereal thing with cinnamon, pumpkin seeds, walnuts, flax seeds, hemp seeds, a few craisins, a banana and almond milk.

Sometime through the afternoon I snacked on this stuff (Almond butter was for the apple):

And dinner was Chia Seed Black Bean patties, spinach salad, roasted butternut squash all with watered down tahini dressing.

Day 9 - Tuesday

Went to the 5:30 PM class.
Skill/Strength
5x5 Glute Ham Raises
20 Double Under's between each set

WOD
12-10-8-6-4-2 of:
Pistol Squats (Right leg)
Pistol Squats (Left leg)
KB Swings (20kg)

Pistols are no fun, used a band to assist. Time was 6:22

My Food:

Breakfast was my typical work oatmeal - Oatmeal, raisins, protein powder and cinnamon

Snack about 10 was a banana with almond butter

Lunch was last nights left overs along with 2 carrots

Afternoon snack was grapefruit, a few almonds and a clementine.

Before going to the gym, a couple of grapes and a Kind bar...protein shake was for the drive home.

Dinner was kale with almonds, Quinoa and roasted cauliflower.....and hot sauce

Day 8

Monday morning...up for the 5:30 class.

Skill/Stength
Push Press
70%x5, 80%x5, 90%x5, 100%x5, 105%x3-5, 110%x3-5 of 1RM strict press
I made it up to 120, my shoulders were sore from yesterday's open gym. In theory I should be doing more weight. Still have to work harder on my overhead lock out.

WOD
4 Rounds for time:
6 Thrusters used 95#
9 Hand release Burpees
12 Windmills (6 each side - 16kg Kettle Bell)
24 over the cone hops
12:25 was my time, the 95# was pretty heavy for me but I made it thru.

My Food:
When I woke up I had half a Organic Food Protein Bar and water

After the WOD I had my Plant Fusion protein Shake on the drive to work

Then my work oatmeal concoction as last week:

Then I had 2 carrots:

For lunch I did not plan well yesterday so there was no left overs but I used my works salad bar, some grapes and the other half the Organic Food Bar. It was not enough food for lunch but oh well.

A small snack about 2:30 of a few almonds and a few raisins. And a small chunk of crystallized Ginger.

A clementine before preparing dinner.

And dinner was a baked sweet potato, 1/3 an avocado, apples with cinnamon, some chickpea salad (mashed chickpeas, seaweed flakes, carrots, red pepper and a little grapeseed vegan mayo - my daughter's favorite meal). It was pretty damn tasty.

I seemed to be more hungry today than days in the past. Not sure why, maybe I have not taken in enough calories the past few days with the 2 open gym sessions??