The WHOLE 30 is about to Begin....

It's time for a new beginning and this time I have a partner in crime. On January 1st we're kicking off the Whole 30. There's the obvious goal to lean out but overall I want to get back to being and feeling healthy and strong.

In order to make it a little easier I've planned out 30 dinners for 30 days. Things may shift as life gets in the way, but the Whole 30 rules still apply.

Let's see if we're still smiling 1 week in.....

30 Day Challenge

If you've never heard of it, here's the guidelines:
http://whole9life.com/2012/08/the-whole30-program/
#1.  This is a guide.  Mix it up however you would like.  If you like something and it’s easy, repeat it.  

#2.  Week 1 includes ideas for breakfast and lunch.  I repeat breakfast and lunch and don’t mix it up too often.  Find something You like.  If need be search the internet.  My favorite site for finding multiple Paleo recipes at one time is www.punchfork.com.

#3.  Shopping lists do NOT include quantities.  I don’t know how many people you are cooking for so buy what you need.  :)

#4.  Snacks.  You need them.  Some options:  coconut flakes, veggies, fruit, nuts, quality deli meat, almond butter, olives, hard boiled eggs, avocado, can o tuna.  More are available here (not all are whole 30 approved so keep to your list)  http://paleo.com.au/2012/09/75-paleo-snack-ideas/

WEEK 1

January 1st (tuesday)
Brunch:
3 Eggs, 2 Strips Bacon, ½ avocado, 1 tomato

Dinner:
Paleo Phad Thai
http://www.theclothesmakethegirl.com/2011/05/08/paleo-pad-thai/

January 2nd (wednesday)
Breakfast:
2 Eggs, ½ avocado, 1 tomato

Lunch:
Salad:  1 chicken breast, 2 cups broccoli, sliced mushrooms, carrots, olive oil, balsamic, artichoke hearts, sunflower seeds
 
Dinner:  Grilled Steak, Roasted Garlic Broccoli
http://steamykitchen.com/16463-rosemary-garlic-steak.html
http://www.skinnytaste.com/2010/03/roasted-broccoli-with-smashed-garlic.html

January 3rd (thursday)
Breakfast:
2 Eggs, ½ avocado, 1 tomato

Lunch:
Taco Turkey Salad:  Saute ground turkey, diced onion and mushrooms with:
1 TBSP Cumin
1½ tsp. Paprika
1 tsp. Oregano
1 tsp. Red Pepper Flakes
2 tsp. Garlic Powder
½ tsp. Onion Powder
1½ tsp. Salt
1½ tsp. Ground Black Pepper
serve on greens with 1 avocado & salsa
 
Dinner:  
Mexican Chicken Soup
http://www.paleolithe.com/2012/02/26/chipotle-chicken-tomatillo-soup/

January 4th (friday)
Breakfast:
2 Eggs, ½ avocado, 1 tomato

Lunch:
Salad:  1 chicken breast, 2 cups broccoli, sliced mushrooms, carrots, olive oil, balsamic, artichoke hearts, sunflower seeds
 
Dinner:  Hamburger, Chipotle Slaw
A big beefy Hamburger patty topped with your favorite paleo options (grilled pineapple, carmelized onions, egg, sunflower butter)
http://www.health-bent.com/salads/paleo-chipotle-slaw

January 5th (saturday)
Brunch:  Salami, Spinach & Bacon Hash
http://cupcakesomg.blogspot.com/2012/10/salami-spinach-and-bacon-hash.html#

Dinner:  Grilled Salmon, Roasted Cauliflower
http://www.skinnytaste.com/2012/03/grilled-garlic-dijon-herb-salmon.html
http://www.epicurious.com/recipes/food/views/Roasted-Cauliflower-238089

January 6th (sunday)
Brunch:  Leftovers (RAID THE FRIDGE)

Dinner: Spicy chicken with herb sauce, Parsnips & Carrots Puree
http://paleodietlifestyle.com/spicy-chicken-with-herb-sauce/
http://nomnompaleo.com/post/4105061950/carrot-parsnip-puree

Week 1 Shopping List (pantry items not included)
Eggs
Chicken Breast
Coconut Aminos
Coconut Oil
sunflower butter
coconut milk
bacon
marinated artichoke hearts
sunflower seeds
steak
ground turkey
can tomatillos
can chipotle peppers in adobe sauce
chicken broth
paleo mayo
hamburger
salami
salmon
mint
parsley
rosemary
onions
Spaghetti Squash
Sugar Snap Peas
lime
lemon
garlic
cabbage
cilantro
spinach
cauliflower
salad greens
bell peppers
avocados
tomatoes
broccoli
mushrooms
carrots
parsnips


WEEK 2

January 7th (monday)
Skirt Steak with Cilantro Garlic Sauce
http://www.epicurious.com/recipes/food/views/Skirt-Steak-with-Cilantro-Garlic-Sauce-109317
Spicy Eggplant & Tomato Salad
http://www.foodrepublic.com/2012/06/28/spicy-eggplant-tomato-and-garlic-salad-recipe

January 8th (tuesday)
Lemon Garlic Chicken
http://www.thekitchn.com/recipe-lemon-garlic-chicken-105587
Roasted Brussel Sprouts
http://allrecipes.com/Recipe/Roasted-Brussels-Sprouts/Detail.aspx

January 9th (wednesday)
Chili
http://www.theclothesmakethegirl.com/2009/02/22/my-favorite-chili-recipe/

January 10th (thursday)
Thai coconut chicken soup
http://www.foodrepublic.com/2011/11/07/thai-coconut-chicken-soup-recipe

January 11th (friday) - Appetizer Night!
Baked Sweet Potato Chips
http://www.marthastewart.com/317420/baked-sweet-potato-chips
Christmas Guacamole
http://whatsgabycooking.com/christmas-guacamole-recipe/
Chipotle Bacon Deviled Eggs
http://pinchmysalt.com/chipotle-bacon-deviled-eggs/
Shrimp Stuffed Mushrooms
http://nomnompaleo.com/post/37988064841/paleo-shrimp-stuffed-mushrooms

January 12th (saturday)
Pork Belly
http://www.theclothesmakethegirl.com/2012/12/20/pork-belly-n/
Spanish Green Beans
http://thepioneerwoman.com/cooking/2007/11/spanish_green_beans_a_yummy_thanksgiving_side_dish/

January 13th (sunday)
Standing Rib Roast
http://leitesculinaria.com/83365/recipes-standing-rib-roast.html
Curried Pumpkin Soup
http://joythebaker.com/2012/11/vegan-creamy-curried-pumpkin-soup/

Week 2 Shopping List (pantry items not included)
Bacon
Rib Roast
shrimp
pork belly
chicken
skirt steak
ground beef
eggs
2 cans (14.5 Oz.) Whole Tomatoes
1 can (6 ounces) tomato paste
1 can (14.5 ounces) fire-roasted, chopped tomatoes
1 can (14.5 ounces) beef broth
cashews
pepitas
garlic
thyme
lemongrass
ginger root
mushrooms
tomatos
eggplant
jalapeno
lemon
lime
avocado
pomegranate
sweet potatoes
scallions
cilantro
red chili peppers
parsley
Onions
Fresh Green Beans
pumpkin
brussel sprouts

WEEK 3

January 14th (monday)
Leftover Rib Roast w/ Roasted Parsnips & Carrots
http://www.finecooking.com/recipes/roasted-carrots-parsnips-shallot-herb-butter.aspx
(use evoo instead of butter)

January 15th (tuesday)
Asian ground beef lettuce cups
http://nomnompaleo.com/post/1710952680/asian-ground-beef-mushroom-and-broccoli-slaw-lettuce

January 16th (wednesday)
Beef Stew
http://www.crossfitlittlerock.com/blog/paleo-beef-stew

January 17th (thursday)
Roasted Chicken & Vegetables
http://www.food52.com/recipes/3307_lemon_and_onion_roasted_chicken
(omit fingerling potatoes)

January 18th (friday)
Garlic Shrimp
http://www.williams-sonoma.com/recipe/sizzling-shrimp-with-garlic-gambas-al-pil-pil.html
(omit the sherry)
Cauliflower Rice
http://www.elanaspantry.com/cauliflower-rice/

January 19th (saturday)
Mexican Meatza
http://www.theclothesmakethegirl.com/2012/01/19/mexican-meatza-ole/

January 20th (sunday)
Butternut Squash Lasagna
http://www.health-bent.com/beef/paleo-butternut-squash-lasagna
(I will be making the sauce from jens gone paleo not from a can - http://jensgonepaleo.blogspot.com/2010/01/paleo-roasted-vegetable-lasagna.html)

Week 3 Shopping List (pantry items not included)
whole chicken
ground beef
stewing beef
shrimp
italian sausage
beef stock
salsa
28 oz can diced tomatoes
shallot
garlic
rosemary
thyme
sage
basil
parsley
parsnips
avocado
cauliflower
carrots
celery
red onion
bell pepper
lemon
fennel
onion
mushrooms
butternut squash
cilantro
scallions
broccoli slaw
sweet potato

WEEK 4

January 21st (monday)
Paleo Orange Chicken
http://www.health-bent.com/poultry/paleo-orange-chicken
Roasted Brussel Sprouts with Cranberry Pistachio Pesto
http://steamykitchen.com/9035-roasted-brussels-sprouts-cranberry-pistachio-pesto.html

January 22nd (tuesday)
Halibut and Sweet Potato Fries
http://www.wholeliving.com/151708/halibut-sweet-potato-fries-and-lime

January 23rd (wednesday)
Turkey Taco Lettuce Wraps with Avocado
http://www.skinnytaste.com/2009/04/turkey-taco-lettuce-wraps-3-pts.html

January 24th (thursday)
Braised Balsamic Chicken
http://allrecipes.com/Recipe/Braised-Balsamic-Chicken/Detail.aspx
Cucumber, Tomato, Avocado Salad
http://www.kalynskitchen.com/2011/07/not-so-dumb-salad-recipe-with-cucumbers.html

January 25th (friday)
Paleo Meatloaf
http://www.paleomeatloaf.net/paleo-meatloaf/
(no honey guys!!)
Kale Chips
http://paleodietlifestyle.com/kale-chips/

January 26th (saturday)
Steak with Garlic Lime Marinade
http://mantestedrecipes.com/recipe/3515/filet-mignon-with-garlic-lime-marinade.aspx
replace canola with olive oil & use whatever cut of beef you like
Avocado stuffed with bell pepper and tomatoes
http://www.wholeliving.com/151701/avocado-bell-pepper-and-tomatoes

January 27th (sunday)
Lamb & Quince Stew
http://www.chow.com/recipes/11148-tunisian-lamb-and-quince-stew


Week 4 Shopping List (pantry items not included)
chicken
halibut
ground beef
ground turkey
lamb shoulder
steak
eggsgarlic
scallionparsley
thyme
oreganogreen onion
qunice
kalebrussel sprouts
sweet potatoes
cucumber
lettucetomato
bell pepper
onion
mushroomsavocado
lime
lemonorange
Dried cranberries
pistachios
chicken broth
tomato paste
tomato saucecan diced tomatoes

WEEK 5

January 28th (monday)
Quick "Emergency Protein"
http://nomnompaleo.com/post/4360193712/emergency-protein-a-k-a-garbage-stir-fry
use leftover protein & veggies

January 29th (tuesday)
Farmer's Pie
http://paleocomfortfoods.com/in-the-kitchen/farmers-pie/

January 30th (wednesday)
Gremolata & Mushroom Beef Stew
http://www.health-bent.com/beef/paleo-gremolata-mushroom-beef-stew

Week 5 Shopping List (pantry items not included)
ground beef
ground lamb
chuck roast
garlic
rosemary
thyme
onion
carrot
celery
cauliflower
mushroom
orange
beef stock
can crushed tomatoes
tomato paste

Week 5 Already

So, now I'm starting to get discouraged.  It's probably just a figment of my imagination, but it feels like my strength is rapidly disappearing and I'm becoming soft.  Thursday night I helped one of the teens in my class lift a 45# plate and a sharp pain went immediately to my low back.  I had two visits with the chiropractor this week and he's recommending that I go back to absolutely no weights as my back is still incredibly tight.  Rowing and Hiking are out as well.  WTF?

Hmmm...I could wallow in my beer and eat a pint of ice cream or I can pull up my big girl panties and hit reboot.  Since I ate my ice cream Thursday night, it's time for the big girl panties.  Plan for this next week:  Swim, Hot Yoga & lots and lots of bodyweight work.


10/2
REST

10/3
REST

10/4
4 Rounds:  12 leg press (180#), 8 (L/R) Knee Up Box, 15 TRX Ball Ups
4 Rounds:  12 leg extensions, 50M  Partner Push, 8 (L/R) one leg squats
4 Rounds:  15 Calf Raises, 12 (L/R)  Crab Walks with Bands
3 Rounds:  8 (L/R) leg press (30#), 8 24" Box Jumps  

10/5
20 minutes swimming

10/6
60 minutes hot power yoga

10/7
3 mile walk

10/8
20 minutes swimming
60 minutes hot power yoga

10/9
3 mile walk
20 Minutes Swimming

10/6
60 Minutes Power Hot Yoga

Rolling, Rolling, Rolling...Get them doggies Rolling!

Just went back to the "Injuries suck" post.  The first rehab WOD was 8/30 and my low back is still tight.  Yesterday Dr. Kim said that the recovery is taking longer than normal but that my idea of "rest" is different than a normal person.  He suggested adding icing to my routine, so I'm giving it a go.

After reviewing the last 5 days, I decided that today is purely a REST day.  :)

9/18
EMOM 1 HSPU, 2 Ball ups 20 Rounds
EMOM 2 HSPU's, 2 Ball ups 6 Rounds
Hatha Yoga 60 minutes

9/19
4 Rounds:
12 KB Front Squats, explode from the bottom, start on a seat, knees in a 90degree angle(2 - 25lb KB's)
8 L then R Partial Turkish Get Ups

4 Rounds:
8 L then R
Box Balance Half piston squats, keep opposite leg in front, keep chest up right, weight in heels

4 Rounds:
L then R
Balance Work:  white half cylnder, on one leg bend over and touch each cone (3) with same hand as balanced leg.

Seated one leg press
4 Rounds:
L then R  pressing only through heels, toes up, explode from the bottom, 30lbs
Rolling 20 minutes

9/20
Rest Day

9/21
10 rounds 100M Row, 1:00 Rest
21.7, 21.3, 21.7, 21.1, 21.6, 21.8, 21.4, 21.4, 22.1, 21.7
5 rounds 10 supine pull ups, 8 1/2 piston squat
3 rounds:  20 partner medball sit ups (12#)
Rolling 20 minutes

Chiropractor

9/22
60 minute Power Yoga

9/23
90 minute hike

9/24
500M Row
4 Rounds:  3 Lpull-ups, 8 pistols
8 Rounds:  5 Dips, 10 GHD's

9/25
3 Rounds:  8 (L/R) 1 legged press, 8 (L/R) scissor legs then reach and hold, 8 (L/R) sit on box and pop up
4 Rounds:  8 (L/R)Stand up to box, knee up and press over head (12lbs), 10 (L/R) Glute kick back (15lbs)
4 Rounds:  8 (L/R) Single leg squat, 8 (L/R) mountain climbers (both legs off floor, one in trx)
3 Rounds:  10 hips up, legs out in a "V" and hold 2 seconds.
20 minutes rolling
20 minutes swimming

9/26
REST

9/27
4 Rounds:  12 Underhand Lat Pulls (90#), 8 Tri Push Ups, 12 1/2 Stance Cable Row (100#)
500M Row
4 Rounds:  8 (L/R) TRX Power Pulls, 8 DB Renegade Rows, 8 TRX Y-T-W
500M Row
4 Rounds:  12 Cable Lat Pulldowns (10/25), 8 (L/R) Plank Up/Downs, 12 Cable Rev. Fly's (3)

9/30
500M Row
4 Rounds:  Incline Bench Press (65#), 4 Dips, 8 Spiderman Push Ups
4 Rounds:  12 Ball Hamstring Pulls, 12 (L/R) Plank on a Ball, 5(L/R) Bosu 1 leg Squat
20 minutes Rolling

9/29
11 mile hike

9/30
4 Rounds:  12 Squat to Y, 30 Mountain Climbers, 8 (L/R) DB Lunges (12#)
Rolling 10 minutes
4 Rounds:  12 Wide Bench (65#), 12 Knees to Chest, 8 DB Burpees (20#)
10 Dead Hang Pull Ups

10/1
4 Rounds:  8 (L/R) 1 legged press, 8 (L/R) scissor legs then reach and hold, 8 (L/R) sit on box and pop up
4 Rounds:  10 (L/R)Stand up to box, knee up and press over head (12.5 lbs), 10 (L/R) Single leg lunge, 10 (L/R) Glute kick back (20lbs)
1000M Row

Chiropractor

icing 20 minutes

Looks like I need more than just one more week.

I'm still struggling with my back.  There continues to be a dull tightness in my low back.  I'm rolling my legs and back for 20 minutes minimum 5x per week.  If things are the same next week, my hibernation will be extended.

Good news is that with all of the rolling that I've been doing, I've had a pistol PR.  I did 30 pistols on both legs down to a butt ball with no additional bumper plates.  Progress is slow but it's coming. 

In addition, I had a PR on my 2RM bench press.  These gains are keeping me sane through this process.

9/12
5k Row 22:53

9/13
1k Row
Rolling for 30 minutes
1 hour speed walking w/ 2 sets of 20 push ups

9/14
10 reps each @ 20lbs, 25lbs, 30lbs, & 30lbs:
DB Rows L then R
Skullcrushers
10 reps @ 45lbs, 65lbs, 45lbs, 45lbs:
BB Rows
6 Rounds:  5 Dips, 10 Back Ext
3 Rounds:  2 dead hang Pull ups, 5 T2B's
Rolling for 30 minutes

9/15
12 minute AMRAP:  1 rope climb, 5 ball ups
7 Rounds
Rolling for 20 minutes

9/16
Walk 3 miles

9/17
500M Row
Bench Press
65lbs x 10, 85lbs x 10, 95lbs x 8, 105lbs x 5, 115lbs x 3, 120lbs x 1, 125lbs x 1
Lat Pull Downs
75lbs x 10, 90lbs x 10, 105lbs x 6, 105lbs x 6, 105lbs x 6
3 Rounds:  10 pistols (butt ball, no plate), 5 dead hang pull ups
Rolling for 20 minutes
Swim 20 minutes

First Week Down

One Week Down, 3 more to go.

9/5
12 Minute AMRAP:
5 Supine Toes 2 Bar
10 Push Ups
15 Squats
9 Rounds + 2 Push Ups

9/6
20 minutes swimming

9/7
Hike Rattlesnake Ledge
10 ball ups, 20 minutes HSPU practice, 1 per minute

9/8
Power yoga
Hike Discovery Park

9/9
WOD:  10 supine climbs, 50 abmat sit ups, 8 supine climbs, 40 abmat situps, 6 supine climbs, 30 abmat situps, 4 supine climbs, 20 abmat situps, 2 supine climbs, 10 abmat situps. (12:37)
Ring Dips EMOM:  5+4

9/10
20 minutes swimming
Bench press:  10@65lbs, 8@85lbs, 5@95lbs, 5@105lbs, 5@110lbs, 3@115lbs, 1@120lbs, 2@125lbs
10 ring rows, 10 pistols, 10 ring rows, 10 pistols, 5 dead hangs, 10 pistols, 10 dead hangs, 10 pistols, 5 dead hangs, 10 pistols

9/11
REST DAY

Injuries SUCK! Maybe it's time to learn something.

Yes, they really do.

For the past 18 months I've focused on running long distances which as an obese person for most of my life was something that I never thought I could do.   I'm proud to say that I've run 3 marathons and 8 half marathons.

What did I gain?  A lot of mental strength to push through some pretty nasty painful moments...heeheehee...  Seriously, running has a similar camaraderie to Crossfit.  There's a bond among the runners huddled together in 45 degree temperatures at the start of a race at 6:30am in the hills of Leavenworth.  Laura was my partner for my first Marathon and half Marathon, and Joel ran miles with me week after week and in countless races over the past year.  When the pain is done, you look at one another and there's an instant bond of pride and accomplishment.

What did I lose?  My body is not designed for running long distances.  My muscles are tighter than hell, and my low back is say "F You!!!".  While running, I kept Crossfitting, pushing load and pushing distance even when I could hear my body saying, STOP IT!!!  Did I listen?  No.

Officially, I'm checking my ego.  As of last Thursday, I'm putting down the loads, not running, and avoiding all ballistic movements for 4 weeks.  If I don't feel better, then it may be longer.

I'll be using this blog to post all of my WOD's and to keep me honest, because my EGO gets in the way ALL of the time.

Thursday 8/30
Swimming 20 minutes
12minute AMRAP 100M Row, 7 bench press (9 rounds)

Friday 8/31
Hike Rattlesnake Ledge

Saturday 9/1
Hike Paradise

Sunday 9/2
Not for time
Row 1000M
6 rounds - 5 Static Dips, 10 GHD's
4 rounds - 10 Squats on the Bosu Ball, 10 Ring Rows
40 O/H 12lb Ball Partner Sit Ups

Monday 9/3
Power Yoga

Tuesday 9/4
10 rounds - 200M Row, 10 Pull ups  (25:19)

Sunday Recap

All in all it was a successful week!  I had one fantastic cheat meal Saturday night, and I was three reps under my goal for the CF Open WOD 12.1.

Keeping meals Paleo was easier as I ate home for dinner all week except Saturday night.  Late night was most difficult as I generally wind down with a book and a glass or two of red wine.  This week, I kept a cup of nuts next to my bed and munched on those while I read.  It worked, I feel leaner and my mind is clear.

Food wise I have to share this recipe that my Mom made tonight.  She added additional veggies which was AWESOME!  Paleo Shrimp Curry Recipe

This week my workouts were challenged by sickness and a strained neck.  The recap is below by day.  The highlight is that there was not one day that I felt that 2pm - 3pm sleepiness as I got 7-8 hours of sleep each night and my diet was on track.

Tuesday - Went into WOD before the kids class and PR'd my O/H Squat with 130lbs.  Strained my neck on the checkout and now I'm sitting funny.

Wednesday -  Missed the WOD due to my strained neck, but did some work at 24 hour on my lunch.  1000M row, bench press, back squats, lunges, side to side band mobility.

Thursday - Took the day off, neck was still strained....waiting for the happiness that was 12.1

Friday - Feeling better, but my neck is still stiff.  Went for a massage at noon.  After work swam 20 minutes (free, fly, breast), steamroom, 1 hour rest, WOD 12.1

Saturday - NO WOD.  Went to the dealership for an oil change and ended up staying to get a brake job and then a set of tires.  The day was hosed.  :(

Sunday - Ran 6 miles.  Played Flag Football.

Plan for the Week
Monday - WOD
Tuesday - WOD, Strength Training
Wednesday - Swim
Thursday - Rest, Oly Skills
Friday - WOD
Saturday - WOD (not sure if we WOD at the CF Kids Cert)
Sunday - Run