Day 25, 26, 27

Thurs, Fri, Sat.

So I slacked on posting lately. Didn't do crossfit to prepare for skiing and because of the storm. Stayed on track with eating even though I really wanted a cookie. Leaving for Salt Lake today and when we get back Tues we will test Fran and see what this month has done. Weight was 161.2 today. I'm getting closer to the 150's

Day 24

Breakfast: same w/ grapefruit
Snack: ham, grapes, almonds
Lunch: chile, cheese, almonds
Snack: yogurt, ham, clementine, almonds
Dinner: ground turkey, zuccini, squash, brocoli, tomotoe sauce..couldn't eat it all, pineapple

Lifted at lunch, did some snatch and deadlift practice. No crossfit today.

Feeling pretty good, not as tired as yesterday. Hoping the storm doesn't mess with our flight friday, we'll find out soon!

Day 23

Breakfast: same, grapes
Snack: yogurt, almonds
Lunch: 2.5 corn tortillas, steak, guacamole
Snack: cheese, ham, pineapple, clementines, almonds
Dinner: steak, pepper/mushroom, pudding, strawberries, cashews

WOD: Cindy on Steroids...15pull-up, 30 pushup, 45 squat AMRAP 20 min...4 rounds+pull-ups

Felt tired and hungry today. Had to eat first snack at 8:30. Don't know why I haven't broken the rules, maybe its just my body adjusting again since the last few days I've dropped weight. Felt sluggish at workout too, haven't done pull-ups and pushups lately and I could definitely tell. We'll see what tomorrow brings. Will finish this week strong and then look at adjusting the zone after the weigh-in/benchmark test.

PS hopefully this big storm doesn't hit too bad on Thursday so we can fly out friday and go skiing!!!

Day 22

Breakfast: 2 eggs, bread, cheese, ham, PB, grapefruit

Snack: yogurt, almonds

Lunch: chile, cheese, almonds

Snack:pineapple, celmentine, 2 oz ham, almonds

Dinner: pork, zuccini, squash, cashews, grapes



WOD: 30 full squat C-J 105lb 7:35 w/ 63lbs



Scale read 162 this morning, haven't seen that in awhile. Hopefully I'm off the 164 plateau.

Day 21

Breakfast: cheese, turkey, turkey bacon, strawberries, toast, PB
Snack: cheese, applesauce, almonds
Lunch: 2 eggs, 1 bread, PB, cheese, ham, grapes
Snack: 1/2 pear, pork, cheese, pineapple, almonds
Dinner: steak, asparagus, pudding, 1 C strawberrys, cashews

Restocked the shelves $150 again, doesn't matter what we buy! Back is feeling much better today. Taking it easy and watching football. I finally broke the 164 lb block...down to 163.6 this morning!!

Day 20

Breakfast: same
Snack: strawberry, cheese
Lunch: chile, cheese, almonds
Snack: pudding, strawberries, milk, almonds
Dinner: Shrimp, zuccini, squash, bok choy, sauce, cashews

WOD: 10 lunges 25lbs, 15 dumbell swings 25lbs 3 rounds for time....6:44 rx'd

My back is killing me today. I've iced it a couple times and it feels ok when it's numb but that's about it. Maxed pushpress today at 78lbs, missed the clean getting it up and I'm sure that didn't help my back at all. Hopefully it will feel better tomorrow, otherwise I will need to take it easy this week so I can ski next weekend.

Day 19

Breakfast: same old
Snack: yogurt
Lunch: sushi..not exactly zone
Snack: 1/2 bread, PB, honey, cheese, clementine
Dinner: pasta and scallop alfredo

No crossfit, my back hurts

Day 18

Breakfast: 2 eggs, 1/2 oz ham, 1/2 oz cheese, bread, PB ...the clementine I grabed was bad so I didn't eat it
Snack: yogurt, 3 almonds
Lunch:Prime Rib, 1/2 pear, 1/4 C mashed potatoes....Petroleum Club didn't have any veggies!!!
Snack:1 oz ham, 1 oz cheese, 6 almonds, 1 apple
Dinner: 3 oz turkey/pork, pepper, broccoli, mushroom (2 carbs) 1/2 apple w/ peanut butter

WOD: 3 rounds for time- 10 Clean and jerk 95lbs, 15 ring dips, 20 kettle bells 35 lbs
I did 63lb CJ, green band dips, 35lb kettle bells in 11:52
Tough workout, I was sweating like a pig!

Felt good in the morning and got sorer as the day went on. Didn't have a lot of zip at crossfit but still did ok. Practiced snatches a lot and I'm getting better did 45lb bar. I need to practice more dips because I'm not very good at them. Can't believe it's already day 18! I've learned I want to eat when I'm bored and I love "dessert" but it doesn't have to be chocloate or cookies, fruit works just as well.

Day 17 1/20/10

Breakfast: 2 eggs, 1/2 oz ham, 1/2 oz cheese, bread, PB, clementine
Snack: yogurt, 3 almonds
Lunch: chile, cheese, 9 almonds
Snack: pear, 2 oz ham, 6 almonds
Dinner: steak, asparagus, squash, zuccini, 1/2 apple w/ PB

WOD 2k row for time 8:35

Ate lunch early because I had to give a talk at TU, made it to 2:30 before snack without much problem. Was busier today which helped a lot. Going to crossfit because i feel good and don't want to go home and be bored. Let's see how the row goes. Pretty happy about the double unders yesterday, they actually got easier as I got more tired (go figure). Adam is sick....he better not give it to me! Actually did really good on the rower. Gym women's record is 8:21 and I think I can beat it since I wasn't very winded the end of the row. I started 2:15/500m and that was too slow but I didn't want to burn out. I'll have to try again in another couple weeks.

Day 16

Breakfast: 2 eggs, 1/2 oz ham, 1/2 oz cheese, bread, PB, 1/2 pear

Snack: yogurt, 3 almonds

Lunch: Blackened tilapia, salad, steamed veggies, 1/8 C rice....skipped the Charleston crossent!!!

Snack: 2 oz ham, banana, 6 almonds

Dinner: bbq pork, 1C strawberries, 12 asparagus, 9 almonds



WOD 2min, 90 sec, 60 sec, 30 sec double unders and situps....83 DU 139 SU 222TOT



Ate breakfast all at home and got hungry early at work cuz i was bored....got busy about 8:30 so didn't eat snack til almost 10. Ate out a Charlestons, tried to make it as zone friendly as possible. Amazing what being bored does to my hungry feeling, I should focus on not being bored!

Day 15

Breakfast: 2 eggs, 1 bread, PB, cheese, 1/2 oz ham, clementine
Snack: yogurt, almonds
Lunch: chile, cheese, almonds
Snack: 2 oz ham, 6" banana, cashews
Dinner: 3 oz pork, 1 zuccini, 1 squash, applesauce, almonds

WOD: "Heavy Fran" 15-12-9 @95lbs thrusters, 20lbs on pull-ups
I did.... 53 lb thrusters/blue band pull-ups 5:56

WOD felt really good today. upped my max deadlift to 153, still have a weak back but it will get stronger. Did a lighter thruster because my back was tightening up at the bottom, still a great workout and 10 lbs heavier than fran at the beginning of the month. didn't get grumpy today which was nice. Week 3 is off to a good start! Happy Julie is much better.

Day 14

breakfast: 2 eggs, toast, cheese, apple, turkey bacon
snack: yogurt, cashews
lunch: shells and cheese w/ 1 oz pork
snack: 1/2 bread w/ PB and honey, cheese stick, ham
dinner: eggplant, tomatoes, cheese, fruit

Upped my second snack to 2 blocks to see if it got rid of the grumpiness, so far so good.

went shopping again....$220 but we had to pick up some random stuff too. Looks like food is running about $150/wk, probably less than we use to spend going out all the time. My back is super soar but at least i'm not grouchy anymore.

Day 13

Breakfast: 2 eggs, turkey bacon, bread, pineapple, 1/2 grapefruit
snack: cheese, almond, 1/2 apple
lunch : scallop stirfry with zuccini, squash, broccoli, cashews
snack : bread w/ PB, short protien
dinner : steak, crawfish pasta, 2 pieces of cake. most likely overdid the carbs but tried to portion control to avoid complete carb overload

WOD 20 min AMRAP 400 m run, max pull-ups.....72 pull-ups in 6 rounds

Rough afternoon because we were at matt and jenn's and didn't bring our own food but i think we did ok considering. I didn't drink beer to help offset the cake (which was delicious!)

Day 12

Breakfast: 2 oz turkey, grapefruit, almonds, pineapple
snack: cheese, clementine
lunch: 2 eggs, turkey bacon, 1 bread, pineapple
snack:
dinner: ham, cheese, carrots, tomatoes (not measured, probably not enough food)

Day 11

WOD 5 deadlift, 5 cleans, 5 front squats, 5 pushpress, 5 back squat AMRAP 20 min......8 rounds 53 lbs

Breakfast: 2 eggs, ham, bread, PB, pineapple
snack: yogurt, cashews
lunch: salad at Brook
snack: cheese, clementine
dinner: turkey, asparagus, peppers, mushroom, pineapple, applesauce, cashews

Day 10

Breakfast: 2 eggs, 1 oz ham, clementine, toast, PB

snack: yogurt, 3 cashews

Lunch: chile, cheese, 6 cashews, 3 carmels...cheating i know but i'm dragging today
snack: cheese, clementine, cashews

dinner: mac and cheese, 2 oz pork, cashews

not a good day, got to figure out how to adjust the diet to make me less grumpy. Don't know if i really need more blocks or if its mental, or maybe i need to adjust ratios. Hopefully i'll figure it out soon. No crossfit again, lifted at the gym :(

Day 9

Breakfast: 1 toast, PB, 2 eggs, 1 oz ham, clementine, 6 cashews
Snack: yogurt, 3 cashews...ate it late because i was in the field
Lunch: chile, cheese, cashews...resisted the urge for pizza and ate zone, go me!
Snack: apple, cashews...i forgot my cheese :(
Dinner: steak, asparagus, peppers, mushrooms, pineapple, cashews

Day 8

Breakfast: 2 eggs, 1 oz ham, 1C stawberries, bread, PB
Snack: yogurt, 3 almonds
Lunch: stew + 3 cashews
Snack: 1/2 grapefruit, 1 oz cheese, 3 cashews
Dinner: shrimp, pepper, broccoli, mushrooms, stirfry sauce..didn't like the red pepper so at a clementine, cashews

WOD: 15-11-7 Kettlebell Thrusters/Muscle-Ups 15:30
25 lb kettlebell, 2:1 pushups and dips

Was a little sluggish at lunch workout, crossfit was better. One week down!! Dips were brutal, my muscles were fatigued at the end of the workout...I gotta work on dips! Haven't cheated so far and am determined to make it a month, it will be good for me.

Day 7

Breakfast: Smoothie 1 C milk, 1 C strawbeery, 2/3 C rasberry

Snack: 1 oz ham, 1/2 pear, 3 almonds

Lunch: 1 egg, 1 oz ham, 1 oz cheese, 1 bread, 3" banana, 1 tsp butter

Snack: 1 oz cheese.....

Dinner: 3 oz roast, 12 asparagus, 1C strawberries, zuccini and squash, 9 cashews



Rest day!!



Got our groceries for the week, $140, guess that's cheaper than going out to eat all the time. Don't have too much cooking to do since we still have lots of chile and stew left. Trying to keep things interesting and not eat the same things over and over, snacks are kind of hard though. My back feels much better today. I'm also sleeping much better, got up about 7:30 went to bed about 10.

Day 6

Breakfast: Smoothie, 1C milk, 1/2 scoop protien powder, 1 C stawberries, 2/3C rasberries

Snack 12:00: 1 oz cheese, 1/2 pear, 3 cashews

Lunch: chile

Snack: 1 oz ham, 1/2 pear, 3 cashews

Dinner: Zone beef stew (man it made me full)

WOD: 500m row, 21 DL w/ BW, 12 HSPU 3 rounds for time 15:37

73lb DL, box HSPU



My back was killing me this morning, couldn't even bend over. Decided to push through it and try the WOD just with lighter weight. My back loosened up some and I was able to finish. Feeling kind of grumpy and really missing sugar!

Day 5

Breakfast: 2 eggs, 1 bread, 1.5 tsp PB, 1 oz ham, 1 clementine
Snack: 1 oz cheese, 1 clementine, 3 almonds
Lunch: Giant salad w/ tomatoes, mushroom, pinapple, chicken and avacado
Snack: 1 oz cheese, pineapple, 3 almonds
Dinner: 2 oz chicken, 1 oz cheese, tomatoes, peppers, pineapple, 2 corn tortillas, 3 tbs avacado

It's harder to eat zone when we are just sitting at home, but another day down. Feeling good, still getting cravings for crazy things but i think it's just you want what you can't have. Lifted at the gym, no crossfit tonight.

Day 4

Breakfast 6:30-7:30: 2 eggs, 1 oz ham, 1/2 grapefruit, bread, 1.5 tsp PB

Snack 10: 1 oz cheese, clementine, 3 almonds

Lunch 11:30: chile, 1 oz cheese, 9 cashews

Snack 3: 1/2C pineapple, 3 almonds, 1 oz cheese

Dinner 7:45: 3 ox chicken, 12 asparagus, 1.5tbs BBQ sauce, 1/2 pear, 9 cashews

WOD: Pullup Pushup Situp Squat

1 2 3 4

2 4 6 8....to round 11 Time 32:32 all pullups unbroken!!

Today was a good day. Wasn't hungry, good recovery time from WOD. I can also tell that my pullups are alot stronger. I made it through round 5 and 1/2 round 6 doing real pushups...not to shabby.

Day 3

Breakfast: 2 ggs, 1 oz ham, bread, 1.5tsp PB, 1 clementine
Snack: yogurt, 3 almonds
Lunch: chile, cheese, 9 cashews
Sanck: clementine, cheese stick, 3 almonds
Dinner: 3 oz shrimp, 1 oz cheese, 3/4 C peas, 3 tbs half-half, 2 blocks pasta

Today was harder. I was hungry for the first time (maybe because i was bored) and lack of sleep is catching up. I lifted at lunch but took a break from crossfit, probably should have gone because when i got home i wanted to eat and had lots of time to kill. Stuck to strick zone even though i really wanted desert, or a cookie....but i know i don't need them. Made it through day 3 still standing and feelign ok.

Day 2

Breakfast 7-8: 2 eggs, 1 oz ham, bread, 3 tsp peanut butter
Snack 9:30: yogurt, 3 almonds
Lunch11:30: cobb salad (1 oz cheese, 1 egg, 1 head lettuce, 1/2 tomatoe, bacon bits, 3 tbs dressing) no quit zone
Snack 3:30: 1 oz turkey, 1/2 C pinaple, 3 cashews
Dinner 7:45: 3 oz shrimp, 1 oz chicken, 5/8 C pepper, 1.5 C mushroom, 2 tbs sauce, 1 tsp EVOO

WOD: 10 min kettlebell snatch 25lbs 121 reps

Today was my first venture at eating out....my grade D. I tried with a salad but its hard to get enough veggies. Maybe I'll try again next week. Didn't feel too hot after lunch either (does my body already like the zone?) I'm sticting to strict homemade meals for the rest of the week! After workouts I haven't felt exhausted, maybe I should be pushing harder? I haven't slept well the past two nights, I've been wide awake at 10 and then waking up at 2 feeling like i'm late. Hopefully this ends soon.

Day 1

7-8 Breakfast: 2 eggs, 1 oz ham, 1/2 grapefruit, 1 bread, 3 tsp peanut butter
9:30 Snack: 1 yogurt, 3 almonds
12:30 Lunch: Chile (2 protien, 3 carb), 1 oz cheese, 9 almonds
3:15 Snack: 1 oz cheese, applesauce, 3 almonds
7:45 Dinner: 3 oz Turkey, 1/2 C Pepper, 1.5 C mushrooms, 12 asparagus, 1/2 C pinapple, 1 tsp EVOO

"Fran" 6:25 (43 lb Thruster, green band)

So far so good. I've learned I'm slow at measuring so my days will consist of work, crossfit, measure food for challenge, sleep, repeat...but I'm sure it will be worth it! Dinner took forever to eat and I wasn't sure it would all fit in my stomach. I felt good at the workout today, best I've ever done on pullups, I usually use the black band.

Bring on Day 2!!

January 2, 2010

The Challenge...
Comply to a strict zone diet for the month of January and see what happens (aka how much can we improve our "Fran" time and body fat)

Starting stats...
Adam: Weight 220 Body Fat 32% Fatness Ranking UBER Blocks 15
Julie: Weight 168 Body Fat 35% Fatness Ranking SUPER Blocks 11

We made a menu and a shopping list, tomorrow will be spent measuring and cooking. Monday we will baseline Fran and the challenge will begin!