Back on the Wagon...again.

So I got my first weeks worth of work outs. They seem pretty easy, but I know if I put 100% in all movements, it should be a pretty nice work out with a bit a sweat happening.

So here is my agenda for the week:

D1: run/jog 100m + 5 Air Squats to med ball + 5 Dumbbell Press x 3 rounds for time.

D2: Walk 15min for distance.

 

D3: 5 Split Squats (in place lunges - use abmats if needed) 5RM Push Press x 3 rounds. 2min rest between sets.

D4: 500m C2 Rowing x 4 rounds. Rest between rds equivalent to work. 

D5: Sled Drag 100m x 6. Rest as needed. Go heavy. 

 

For nutrition, I will be eating clean (whole 30 style) with the exception of a carb frenzy following D1, D3, and D5. Anythings game, but only after those workouts. Period.

 

 

The email I deleted or Tool-puss Baby

So if anyone read my self defeating blog before this one entitled CrossFAT, you may have noticed my little pity party I had going on. And while I was on that great little self bashing rant, I ended up messaging one of our coaches with a shortened version of my blog to his Facebook account. I then went on and did a few chores and stuff and was thinking about my note to him and basically thinking I was being a tool, a puss, and a baby. So I did what any Tool-puss Baby would do and went back online and deleted my note hoping he wouldn't have seen it.

 

Meanwhile life goes on. I go back to work for a week and then I needed to go back to the CrossFit box to give the coaches some paperwork and forms (I help them out a bit with graphics and printing since that is what I know best), and low and behold there was the coach I had sent and then retracted the note.

 

Evidently he saw it because he told me he had been meaning to call me and chat but had been pretty busy. [Sidenote: I know this guy is super busy with roughly two full times jobs.]

 

He questioned me about the email I sent and I told him that I kinda hope he didn't see it because I deleted it. But guess not. We ended up chatting about my fears of CrossFit and about how basically I feel that I am not a cookie cutter template of a typical crossfitter. He agreed and spoke about how he would be willing to assist me in getting to a place where I could come back to crossfit  when I was strong enough with enough lasting ability for the tougher WODs. But that I would have to dedicate myself and put forth a lot of effort to get there. He would set up a plan for me and I would need to make sure that I followed the instructions religiously and that I would need to come up with some goal to reach...not just any goals to be done at any random time, but very specific goals with specific time frames to complete them by. So I came up with the following:

He mentioned that he will put a plan together to help me obtain these goals. I have put these out here now in public so all who care to read see what these are and can help me be accountable to these lofty goals of mine.

 

 

 

So once again....here I go.

Hope my garden sleeps well...I made them 3 beds!

I have been gone, but have not forgotten you all, not this challenge. I have been pretty busy this week with work, my son's flag football practices and games, CrossFit, Graphic Design and printing of CrossFit packets and new people paperwork (that I had procrastinated on for almost 3 weeks). I have also been preparing foods...all the freaking time! It's getting annoying and I realize why I normally eat like crap. Because it's easy.

I know that it is best to take a weekend and prepare, which I did last weekend and even today. But still there are things you must prepare. Cook some eggs in the am (I did have frozen ones, but those were for snack or low blood sugar times for me). So last week I made the Moroccan Meatballs and those were pretty good, but I was tired of having them for every lunch, so today was still a nice day and I BBQ'd up about two chickens, 4 fish, and some sirloin steak. This should liven up my lunches a bit. I now need to cut up and mix up my vegi-mix for the week but I am SO TIRED!

I have built 3 raised garden beds and over ordered on soil (by only about twice the amount I needed). I was only planning to build 2, but I went back to the hardware store and got more lumber and made a big one 5'x10'...then got my shovel and wheelbarrow and started to move some earth into the beds. I still now have about 2 of my 5 square yards left on my driveway, so if any of you are nearby, just come and take it away.

I got the plans for the garden beds from Sunset Magazine and you can see the easy instructions right here. They look real nice and are easy to make--even a wimpy dad can build 1, or 2, or 3 even!


So that's it for now...I gotta start thinking of what to put in the gardens and how to keep my 3 stupid dogs out.

Failing To Prepare is Preparing to Fail

I have had that mantra throughout this first week of my W30 process. I believe this has been on my mind because I ended up diving into this at the last second with my group of CrossFitters at Mahoney CrossFit. I ended up, even though I knew what I was getting into, just not preparing for this new whole food deal. Eggs were easy to do, so I went to those. I didn't have much grass fed proteins, so had shrimp instead. Vegetables  were mainly carrots, celery, asparagus and bell peppers. All of which I had on hand. I couldn't clear the cupboards because my wife does daycare and is required by the FDA to have sugar and carbs galore (and beans) as a staple to the food for the children she watches.

This was why she was not on board with me for this (I am not going to say the D word) diet (damnit, I said it anyway)! So the Whole30 "D-word" is going to be a struggle for me and has been for my first week. After the first day, I did end up going shopping and picked up some items I will need for my new way of eating. Two things I am having trouble with is finding Coconut Oil and Ghee...sorry, but WTF is GHEE? I did end up finding the special butter that was asked of us, but have only used it to prepare for one meal. Since I no longer eat bread, cutting butter has been pretty easy.

Some of the new foods that have been saviors to me have been:

• Asparagus
• Bell Peppers (red, yellow, and orange)--never cared for them before
• Eggs
• Sweet Potatoes--Used to love them, now not so much since it's the only real starch I can eat. I don't want sweet flavor, I want salty greasy crap.
• Shrimp

Of course I eat other things, but these seem to be my mainstays, but I am beginning to get tired of all these items all ready. I have to prepare different foods to get me through this next week. 

So yesterday (SUNDAY), I ended up preparing a bunch of stuff:

• Moroccan Meatballs http://www.theclothesmakethegirl.com/2009/03/05/mmmmm-moroccan-meatballs/ 
• BBQ'ing (in the rain--it's Oregon...that is what we get in spring and winter and summer, but not so much in the fall oddly enough).
• I BBQ'ed some Grass Fed Longhorn steaks
• and BBQ'ed up some chicken tenderloins.

Moroccan Meatballs (I made with Ground Turkey though)

Then packaged all those items into single proportions to take to work with me, have a quick breakfast or dinner.

So that is it for now. 

-theDUKE-

W30d6—Diary of a Wimpy Dad

Boy I really had to struggle with my title, I was going to try a take-off of the Whole30 thing by saying Whole Grains, Hole45 (I am 45 years old...well close enough). But I decided to take on the Wimpy Dad roll since my daughter just watched that movie and it was kinda fresh in my mind. I never really did consider myself a wimp, but now I am on Day 6 (knock on wood that I continue), I notice I am complaining, and irritable and basically everything one would consider as a wimp.

Yesterday I found me annoying my wife as well as me with my "I can’t have that anymore" comments. Yeah, it bugged me too. I have decided that I am going to migrate away from that comment to something more positive and less annoying like "I don't eat that anymore". It gives me more of a sense of control and not being a little b*tch.

So I just finished making breakfast this morning and since I have been craving carbs, I decided to use my sweet potato mash mix and add 3 organic natural eggs, a butt load of garlic, some red pepper, and onion powder. I did this to try and take some of the sweetness away from the potato. I then took an avocado and mashed it up (see my violent nature here—I freaking mash everything!) I then added some of my fresh salsa I had pre-made (guess it’s not all that fresh after all) as well as some of my asparagus mole and mixed that s**t up big time.  After cooking up the egg-sweet potato mash mix, I then plated it and put my “guacamole” on top and I do have to say...

…that it’s the worst looking pile of crap I have ever made! Don’t just take my word for it, look and judge for yourself.

Crappy Looking Breakfast

Yup—that’s some messed up breakfast my friends. But, since I am diabetic and have already been awake for a couple of hours I decided to eat it anyway. Not all of it though, it was way too much. It wasn’t great, but it also wasn't that bad either. It certainly was not as bad I it looks and I don’t think I will die at this point from it, so I may have dodged a bullet.

Not all my food this past week was horrible. My lunch on day two (at work even) was fantastic…take a look at this.

Nice Looking Lunch Huh?

I got shrimp cooked in extra virgin olive oil with some red peppers, garlic and onion. Plus some fresh cooked asparagus all on top of (you can't see it, but it is there) a mix of cilantro, green onion, avocado, celery, red-orange-yellow bell pepper and cabbage. Now this was spectacular.

Anyway, I need to stop here, I will be posting more lately tonight. I have never thought of blogging before, but I think I may like this. And I am still not throwing up my breakfast. Think I will head out to Lowes and get some soil for our raised garden.

PEACE!

-theDuke-