Jan 31 - James 1, Costo 0

Skill & Strength

25 OHS, stick

30 jumping muscle-up

EPOC Challenge WOD - Elite
50 lunges
400 m run
50 pushups
400 m run
50 dips
400 m run
50 squats
400 m run
20:02

100 Days of Squats Challenge

Day 5 - 100 Squats...
...only 95 days & 9500 squats to go lol

Endurance

11 mile bike ride (lifecycle upright set to random program & level 12)
34:12, avg RPM 106, avg HR 153, Cal 406



I went to Red Bud dog park for a couple hours after working out so my dog could get her share of exercise today, too.  She is very happy now.

Food

• 800am - 3 eggs cooked in coconut oil, turkey bacon, some flax bread with a little sun butter, coffee, water
• 1100am - Roast beef, nut & seed mix, water
• 400pm - One boiled egg, chicken & jalapeno sausage, banana, tomato, coconut water, and some regular water too (post workout)
• 620pm - One boiled egg, flax bread w/sun butter, water
• 845pm - We're having bison steak seared in coconut oil, steamed veggies, salad, and water ... maybe a small glass of wine?

Oh Costco - you really tried to get me to sample and buy tons of very bad food today. Your nice employees offering up the latest in sugary-goodness did not trick me. A polite "no thanks" was all it took to keep you at bay. Nice try, and better luck next time. I win :)

It's crazy how much crap is in everything, isn't it?  Reading labels is something I really didn't do much before this year, to my detriment. Things that appear healthy are often heavily laden with sugar, corn syrup, chemicals I can't pronounce, and so on.

Jan 30 - What a great start to the weekend

CrossFit Central Free Saturday WOD
We added ladder drills and pvc drills to the normal warm-up, good fun!

4 rounds, as many reps as possible, 1 min each:
20kg Kettlebell SDHP
Box Jumps
Pullups
Lunge steps, 45lb plate held over head
-252 Reps total, as RXd

100 Days of Squats Challenge

Day 4 - 100 Squats

Yoga

Namaste, Lotus - 30min

Food

• 930am - Eggs, bacon, banana, almonds, coffee, cocnut water, water (post workout)
• 1200pm - Chicken breast, tomato, nuts, water
• 315pm - Roast beef, flax bread (no sugar/flower/etc), sun butter, water.
• 645pm - Turkey breast, flax bread (no sugar/flower/etc), sun butter, water.
• 850pm - Can tuna, tomato, almonds, water

Jan 29 - Count it down

Skill

25 OH Squat, stick
10 pistols each leg, supported by squat rack

WOD

10,9,8,7....1
135lb back squat
225lb dead lift
100lb shoulder press

100 Days of Squats Challenge

Day 3 - 100 Squats

Yoga

Namaste, 30 min
TP/Foam roll after


Food

• 730am - Eggs, turkey bacon, almonds, coffee, water
• 200pm - Chicken breast, 1/2 sweet potato, tomato, nut / seed mix, water
• 450pm - Roasted chicken thigh and wing, nuts, water
• 750pm - Can of tuna, tomato, nuts, water

Jan 28 - Another Typo?

Skill/Strength

25 OH Squat, PVC Pipe (before WOD)

CrossFit Central WOD

"Another Typo" 
21-15-9
Toes to Bar9
OH Squat M:95 F:65
Supermans
Burpees
Box Jumps
19:01 - subbed knees to elbows.

My OH Squat = the suck.  I need much work on this lift. I'm kinda pissed at myself b/c I knew a long time ago that I need to work more on this, but didn't.

100 Days of Squats Challenge

Day 2  - 100 Squats

Yoga

Namaste,  "Sun Wind" 30min
TP roll out after

Food

• 730am - Eggs, bell pepper, turkey sausage, coffee with a little honey, water
• 130pm - Can of tuna, tomato, pistachios, water
• 400pm - Fish fillet, squash, almonds, water
• 745pm - Roasted chicken, tomato, carrots, 3oz red wine, almonds, water
• 900pm - couple bites of chicken breatst, water
  

Jan 27 - Love the Squat

Active Rest Day

Regular warmup, 100 single unders, 400m run

100 Days of Squats Challenge

Day 1 - 100 squats

Yoga

Namaste, 30min, "Third Eye" program...basically 30 min of planks.

I followed the above up with TP/foam rolling fun.

So lately I've noticed that simple air squats are slowing me down during WODs like Cindy. Last time we did Cindy, I did the pullups and pushups unbroken for the first 14 rounds, but the squats were broken up in like round 6! For someone with a pretty high back-squat number, this is freakin' BS. So, today I will start doing 100 a day. David King is doing 100 pushups a day, so I'm gonna hijack his idea and use it.  Thanks for the idea, DK.

Food

• 740am - Eggs, turkey sausage, bell pepper, almonds, coffee with a little honey, water
• 1230pm - Roast turkey, 1/2 grapefruit, almonds, water
• 4pm - Can of tuna, other half of the grapefruit, pumpkin seeds, water
• 700pm - Steak, small yam, Italian zucchini, almonds, water

Jan 26 - Humble Pie

Skill/Strength Pre-WOD
Muscle Up progression practice

Crossfit Central WOD
5 Rounds for time:
400m Run
12 HSPU
21 In and Outs
-- 3 rounds, plus the 4th run. 25min cutoff. Ugh.

Every now and then a WOD comes along that really smacks you in the face and lets you know that you've got a long way to go. Today was one of those...really sucks to DNF a WOD.

Skill/Strength Post-WOD
Kipping pullups 5x5

Yoga
Namaste Yoga - 30min then a little  TP therapy/foam rolling fun


Food

• 730am - Eggs, turkey bacon, coffee, water
• 130pm - Roasted turkey, 1/2 sweet potato, almonds, water
• 330pm - A little more turkey, a tomato, a bite of sun butter, water
• 715pm - Steak, steamed vegetables, nuts, water

Check out my new real food post - Yes, you can afford steak!

Jan 25 - My Little "Box"

My little "Box" is coming together. If only I could find a really good deal on a rower! More importantly, I am putting the stuff to use more than I ever have. Progress is motivating me to work harder and with higher intensity. I've had a number of random people walking by literally stop at my driveway for a second or two before moving on lately...interesting. Maybe they wonder where my curl bar or bowflex is :))

Warmup

Normal CrossFit Central Warmup + 800m run rather than 400 + 100 single unders.

Skill / Strength

25 OH Squats, broomstick
15 dead hang pullups

WOD

100 dumbell snatch for time, 55lb
*Did 40lb Kettlebell snatch as a sub*
9:44

Post Party:  2 rounds of 25 abmat situps, 25 medball cleans, 25 pushups

Yoga
Namaste - Seated twist program "for the lungs."

Never ever thought I would do, much less enjoy, Yoga! I would like to do this at least 4 times a week.

Food

• 745am - Eggs, turkey bacon, coffee with a little honey, water
• 140pm - can of tuna, 1/2 sweet potato, spoon of sun butter, coconut water
• 400pm - Roasted turkey, steamed broccoli, tomato, almonds, water
• 750pm - Roasted turkey, tomato, two mandarins, pumpkin seeds, water
  

Jan 24 - Putting in Work

WOD
Skill
Muscle ups - jumping, 30 reps

Strength
6 rounds, rest as needed between lifts
Sumo deadlift high pull 5-5-3-3-1-1
135, 135, 155, 175, 185, 205(miss, not to chin)

WOD: SCARS
30 KB Swings(40lbs)
400 M Run
30 Box-tire Jumps
200 M Run
20 Clean and Jerks(95lbs)
100 M Run
20 Wall Ball
100 M Run
10 OH Squat, 95lb
200 M Run
10 Burpee Pull-ups
400 m Run
18:39 Rx

Yoga
Namaste Yoga - Lotus Link
30min

So today was a lot of work! More than I usually do in a day, for sure. I've never done a muscle up, so today I did 30x jumping to try to work on the transition, was harder work than expected. The SCAR WOD was actually pretty fun, and I feel like I was able to keep moving w/o taking breaks, which is good.

Today is the first time I've ever done Yoga, and I think it was a really awesome thing to do after the work I did prior. I set my DVR to record them from Fit channel, so soon I'll have a pretty good library of Yoga sessions to follow. Anyway, I feel really relaxed and ready to watch some football and eat some pork :))

Food

• 7am - two eggs, turkey bacon, couple pieces of pineapple, coffee, water
• 200pm - roast beef, tomato, sun butter, water 
• 400pm - Pork, steamed spinach, zucchini stir fried in coconut oil (yum!), water
• 600pm  - Snack of some more pork, and an apple, water.
• 840pm - Pork, tomato, bite of sun butter, cocnut water, water, small glass of red wine.
  

Cooking a pork shoulder in the crock pot today, since 7am. The smell is everywhere, and it is good. I'll edit this posting later with how it turns out, and my recipe if it comes out well :)

Pork came out pretty good, but missing something...just needs a little flavor maybe. 

Here's the recipe.

Jan 23 - A big goal accomplished!

EPOC Challenge WOD
Marine PFT
Pullups - 13*; 65 points
Ab Crunches - 92; 92 points
3.0 Mile run - 27:27; 44 points
Total: 201 points

*Did kipping pullups*

After a second or so pause to decide, I went ahead and finished the .11 miles to do a 5k...finished that in 28:37. Getting back to a sub-30:00 5k run was a goal I set at the beginning of the year. I really can't believe it's already done! So, while I am a long way from the days of running my 2 mile PT test run in 12:35 or so, progress is happening. I'm pumped! I still hate running :))

Food

• 8am - Egg omelet w/turkey meatloaf and bell pepper in it, small banana, nuts, coffee, water
• 1245pm - Turkey meatloaf, tomato, nuts, water
  
• 530pm - Roast beef, 1/2 sweet potato, tomato, spoon of sun butter, water (post-workout)
• 820pm - Brisket, roasted veggies, cup of fruits, coconut water, water

I'm really enjoying shopping at Sprouts. Even on a Saturday, it's really never very busy. I think I've only had to stand in line to pay a couple times. Sure makes frequent trips for stuff much more pleasant than the bigger grocers in the area.

Jan 22 - Smoked like a pack of Kools.

WOD
I've been reading Elliot's blog, and it's inspired me to start adding more work. Specifically, things I need to improve. Today was the first go at this.

Skill / Strength

Jump Rope
1 - As many single unders as possible, unbroken:  154
2 - 50 double unders. No subs:  Legs look like I took a whippin'

EPOC Challenge WOD - Elite 

5 rounds (couplet)

10 - Dumbbell Clean Men - 45lbs*
5 - 20 yard sprints
*No dumbbells, subbed 135lb barbell squat cleans*
11:48

Squat cleans = no joke, a bit tired maybe from Cindy yesterday. Sprints were not fun, either. Good workout.

Endurance

Planned: EPOC Endurance WOD, Week 2:
200m  sprint  x 8  - rest 3x the amount of time the previous sprint took before starting next sprint.

Actual: Bike ride 8 laps, all out intervals around my block
As fast as possible going up the hill side of the block and rest going down the back side.
16:44 total time, the back side of the block kept getting slower and slower :))

I have never met pukie on my bike before tonight. Thankfully it was more like his little cousin, but still. That was no joke!  The block is about 7/10 of a mile; it's a mild and constant hill about 2/3 of the way around to go all out, and a shorter street that goes back down to the bottom of the hill to rest.

The sprints in the couplet WOD really made my recurring Achilles tendinitis flare up. I was limping a little after that WOD, so I came up with the other "great" idea instead.

I am smoked like a pack of Kools! I've had a few nights this week of less sleep than I want. With buying a house, just can't seem to turn off my brain to fall asleep, and I'm waking up way before the alarm goes off. Tonight, though, I think I'll sleep fine :)

Food

• 750am - Egg beaters, turkey bacon, tomato, nuts, coffee, water
• 1000am - Snack of roast beef, tomato, nuts, water
• 1245pm - Pan seared tilapia fillet, pan seared zucchini, steamed broccoli, almonds, water
• 4pm - Roast beef, nuts, water 
• 730pm - Seared tilapia, 1/2 small sweet potato, salad of spinach, tomato, walnuts, EVOO, some coconut water, and more plain water.
  
• 940pm - snack of turkey meatloaf, bit of sun butter crack, and water

Jan 21 - A date with Cindy

CrossFit Central WOD
Cindy
AMRAP 20 min
5 pullups
10 pushups
15 squats
-15 rounds, RXd

Rounds 1-14 unbroken pullups, and pushups! Huge improvement. The squats were slowing me down, and took too much time. Too much time after squats, before pullups too. Have to keep moving!  Cindy is a much harder WOD than it looks on paper.

Either way, I am feeling really good. Progress is motivating.

Food

• 750am - Egg and bell pepper omelet, 1/2 tomato, a bite of Sun Butter aka crack, coffee, water
• 155pm - Turkey pot roast, 1/2 small sweet potato, bite of the crack mentioned above, a tomato, water, and some coconut water, which is quite good!
• 400pm - quick snack: turkey, 1/2 tomato, almonds, water
• 615pm - Turkey meatloaf that I made, first try at it w/o breadcrumbs (needs work!), steamed squash, 1/2 tomato, almonds, water
• 915pm - Snack of roast beef, nuts, water
  

Jan 20 - Burpee Backflips!?

Wow...check this out: Burpee Backflips! (.mov file - quicktime player required)

Will you add these to your routine?  I think not, personally. Crashing down on my head seems like a bad thing ;)

WOD
Rest & Recovery Day.  Did the usual CrossFit Central warmup followed by some good stretching and Trigger Point fun.


Food

• 755am - Two eggs, turkey bacon, small banana, coffee, water.
• 1140am - Can of tuna, tomato, almonds, water
• 245pm - Shake, little almond butter, water
• 500pm - Chicken chunks from jambalaya, bell pepper, water
• 745pm - Turkey pot roast, small yam, salad of spinach, tomato, bell pepper, walnuts, and water

Jan 19 - Excited Exhausted

It is possible to be both excited and exhausted at the same time. I didn't get a good night of sleep, probably closer to poor since I tossed and turned for three hours. I attended the 615am class at CrossFit Central because I'm going to make an offer on a house today, thus the sleepless night. The workout was brutal, and I actually feel much better now -- maybe too smoked to be nervous!

CrossFit Central WOD
5 Rounds for time
10 front squat, 155lb
25 pullups
-20:59 RXd

First time to workout with an empty stomach since I was in the Army doing PT. Interesting...

Food

• 745am - Two eggs, 1/2 small yam, turkey sausage, nut & seed mix, coffee w/a little honey, water
• 1140am - Chicken breast, a tomato, seed nut mix, water, small coffee (snack size meal).
  
• 155pm - Picked a bunch of proteins from the jambalaya. It is just to hot...upsetting my guts heh. Ate some fresh veggies, 1/2 an apple and a little almond butter, water.
• 400pm - snack of chicken breast, the other 1/2 apple, nuts/seeds, water
• 750pm - chicken sausage, tomato, bell pepper, mandarin orange, almonds, water

Jan 18 - Makin' Angels

 








EPOC WOD - Elite 
AMRAP - 12 min
3 Shoulder Press 40 lbs  ** No DBs so used 95lb barbell**
6 Broad Jumps  ** 24" box jumps instead, wanted to use box I made! **
9 Supermans

Score: 13 rounds  + 2 Shoulder press 

Ran 1.5 miles after the above, and the time it took to fix a shelf that fell in the garage dumping scuba gear and crap all over.... took about 15min, but wasn't timed. 

Food

• 740am - Two eggs, small banana, couple almonds, water, coffee. Not feeling well, thought banana would help. It did, a little I think.
• 1115am - Chicken & Jalapeno sausage, a tomato, small spoon of almond butter, water
• 140pm - Leftover jambalaya and some water - lots of leftovers are still leftover
• 715pm - Leftover jambalaya, nuts, water
  

Are You "Smoking Candy Cigarettes?"

I came across a great article today called Smoking Candy Cigarettes.  Check it out!

Jan 17 - Beautiful day today!

WOD
3 rounds
50 squats
25 pullups
10 power clean, 135lb
14:40 RX

Well, the pullups are still taking so much time. Finished every round doing one, drop, jump right back up, repeat. Faster, better way.  Seems like pullups have been harder lately.

Chris mentioned, after the workout, that his goal is to do one!  I've been there, so I said I'd show him how I figured it out. So, concentrating on doing a good kip to show Chris, I did a few pullups which were, honestly, pretty easy!  Technique!  I had lost focus on the technique for whatever reason. Looking forward to the pullup bar now.  I will continue to do a few sets after class, too.

Food

• 700am - chunk of turkey, a few nuts, water
• 1000am - 3 eggs, turkey bacon, tomato, almonds, coffee with a little honey, coconut water, water
• 100pm - turkey breast, tomato, bell pepper, nut & seed mix, water
• 500pm - Made the primal jambalaya this afternoon...AWESOME!

I didn't exactly follow the recipe - didn't use canned diced tomato, I diced up 4 ripe tomatoes instead. Also, added a couple Anaheim peppers and a couple serrano peppers.  A bit heavy handed on the hot, but I like it hot! I would also suggest using pulse on the food processor, as just turning it on makes the cauliflower almost a puree.  The recipe does make a LOT of food, so I'm glad it's good!

Jan 16 - House Hunting with a quick and nasty WOD

EPOC WOD
3 rounds
30 Double Unders
30 Squats
15 Pushups
8:02
I can not do double unders worth a crap. I was hurting more in first round from smacking myself in the legs with the rope, so did the rest at 90 singles per round.

My lunge walks yesterday were not 100ft per round, more like 130... better to do more than not enough, but I'm a bit sore from them still.

Food

• 750am - Eggs, turkey bacon, 1/2 tomato, bell pepper, almonds, coffee, water
• 1215pm - Fish fillet, last of the spaghetti squash, nuts, water
• 300pm - Can of tuna, small banana, nuts, water
• 630pm - Fish fillet, steamed mixed vegetables, nut & seed mix, 1/2 tomato, water
• 900pm - snack of chicken breast, turkey breast, a tomato, and some mixed raw nuts & seed, water

A week in to this challenge, and it has been a challenge in some ways and pretty easy in others. This is definitely the longest I've gone without bread!

Jan 15 - Lungin' in the Rain

EPOC WOD #1 - Elite
Walking Lunge (WL) 100 feet, 50 sit ups (SU)
WL 100, SU 40
WL 100, SU 30
WL 100, SU20
WL 100, SU10
12:08 RX
-Abmat for situps

2min rest

AMRAP 3 min - KB swings, 20kg
63 reps

Shower = earned! I definitely got some odd looks as people drove by today.
Food

• 740am - Two eggs, turkey bacon, small banana, coffee w/1tsp coconut milk, water
• 1230pm - Two eggs, 1/2 small yam, almonds, water (post workout - running late for meeting, had to just grab something and go)
• 200pm - Can of tuna, 1/4 tomato, bowl of leftover spaghetti squash w/Rao's sauce - YUM!
  
• 515pm - Chicken wings (baked, not the fried good kind heh), more spaghetti squash leftovers, coconut water, regular water.

Jan 14 - Rain with a 100% chance of brutality

Crossfit Central WOD
For time:
800m Run
100 Pushups
50 KB Snatch (25L, 25R), 24KG
50 KB Press (25L, 25R), 24KG
50 KB Figure 8 (25L, 25R), 24KG
100 Squats
800m Run

28:56 Rx.  A lot of wasted time trying to figure out a rhythm on the KB movements.  The last run, was a struggle but there is no walking in CrossFit so we pushed through!  What a killer WOD!

Food

• 740am - two eggs, turkey sausage, 1/2 tomato, hand full of mushroom, coffee with coconut milk (about 1tsp), water
• 1125am - small piece of turkey and a hand full of almonds, water 
• 140pm - turkey breast, chicken sausage, 1/2 small sweet potato, almonds, water (post workout)
• 345pm - (snack) chunk of turkey breast, bit of chicken sausage, handfull of sliced mushroom, almonds, water
  
• 715pm - Paleo Italian feast (recipe link below) - WOW! - and a bunch of water.

Almond crusted chicken breast with spaghetti squash

I have signed up for the 2010 Warrior Dash - Texas - I'll be running in the 9:30AM Wave. Anyone else going?

Jan 13 - A day of rest and nutrition meeting

WOD
Rest day.
Active recovery day with the usual Crossfit Central warmup and a nice 2.25 mile dog walk through the neighborhood. Stretching and Triggerpoint after.

Food

• 745am - Egg omelet w/mushrooms and diced bell pepper, turkey sausage, coffee, water
• 1140am - Roasted turkey, 1/2 tomato, almonds (snack), water
• 145pm - Roasted turkey, salad (1/2 bell pepper, 1/2 tomato, spinach, walnuts), water
• 415pm - Roasted turkey (getting sick of it!), 1/2 tomato, 1/2 bell pepper, almonds, water
• 740pm - Rotisserie chicken breast (no skin), roasted vegetables, pistachios, water
• 945pm - 3oz red wine, piece of turkey breast, hand full of seed and nut mix, water
  

Jan 12 - 0500 alarm clock and rowing in the dark

WOD
I went to the 615am class this morning at CrossFit Central, as I'm going scuba diving today. It's pretty shocking to hear the alarm going off at 0500 when you aren't used to it, but once you get going and get the WOD done, it's awesome! I feel great now. Looking forward to a rest day tomorrow -- today made 7 days of WODs in a row! Anyway....

3 rounds went like this:
Row 500, 21 box jump - 24" box, 21 KB swings - 32kg
Row 500, 15 box jump - 24" box, 15 KB swings - 32kg
Row 500, 9 box jump - 24" box, 9 KB swings - 32kg
13:14 RX

We did a little post-party planking, too.

Food

• 520am - one egg, one scoop of raw nut & seed mix, water
• 715am - three eggs cooked with a diced bell pepper, turkey bacon, mandarin orange, water, coffee (post workout)
• 900am - roasted turkey breast, raw carrots, almonds, water (snack before going diving)
• 1230pm - turkey jerky, pistachios, water
• 230pm - roasted turkey, steamed mixed vegetables, 1/2 scoop of raw nut & seed mix, water
• 545pm - roasted turkey, asparagus w/EVOO, water
• 845pm - small (6oz) shake, mandarin orange, nut & seed mix, water
  

I've been listening to Robb Wolf's podcasts, and as a result will make a couple tweaks in what I'm eating post-workout. Less "fluid" meals (shakes, etc) and more real food.

Jan 11 - I want to WIN!

WOD
After five days of WODs in a row, I was thinking that I may take a rest day today or do some active recovery stuff at most, but I was feeling pretty good. Here we go...

EPOC WOD #2 - Elite
4 Rounds for time
10 Dumbbell Thrusters, 45lb*
10 Burpees
12:29
*Don't have 45lb dumbbells, so used barbell w/25lb bumpers - 95lbs*

Post Party
50 abmat situps

Food

• 750am - egg beaters (about 3/4 cup), turkey bacon, coffee, banana, and about 2tsp of organic trail mix (all raw, organic, unsalted seeds, almonds, dried apricot, dried apple), water
• 1205pm - protein shake, a little trail mix, water
• 245pm - turkey burger patty, salad (spinach, mushroom, 1/2 tomato, walnuts, EVOO), water
• 540pm - protein shake, banana (post workout)
• 815pm - chicken sausage, steamed vegetables, pistachios, water
  

Jan 10 - CC EPOC Team Meeting and WOD

Was a great Sunday meeting and WOD with Coach Zach. Here's the "fun" he set up. He had a 25 min cutoff time, but the whole team was not about to come so close and not finish up, so we kept pushing through to the end.

WOD
3 Rounds for time:
50 wall ball shots, 20lb
50 box jumps
Run 400
28:12

Here's a photo I stole from Zach's blog of the team after we finished

















Daily Food

• 715am - One egg, turkey bacon, banana, almonds, water
• 945am - coffee, water
• 1015am - protein shake, water
• 100pm - chicken sausage, apple, almond butter, water
• 415pm - two eggs, turkey bacon, tomato, almonds
• 815pm - turkey burger (patty only), salad (spinach, tomato, mushrooms, walnuts, EVOO), small yam, water

Lots of water, maybe a bit too much fruit, not enough vegetables? Hmm, besides that I feel pretty good about the food I ate today.

I'm looking at Paleo as what I CAN eat, vs. what I can't.

Jan 9 - I Am Crossfit EPOC Challenge Begins

WOD
3 Rounds for time, 12 min cut-off
Run 400
15 Pullups
7 Hang clean, 135lb
-DNF-
I finished 2 rounds, the 3rd run, and 6 pullups as RXd. The pullups and runs took too long. Can't blame the 19 degree air, can I?

Food

• 705am - Protein bar, water
• 1140am - 3 eggs, turkey bacon, apple, almonds, coffee, water
• 125pm - 2 slices deli ham, 2 mandarin oranges, almonds, water
• 345pm - grilled pork, steamed broccoli, bell pepper, water
• 800pm - grilled pork, steamed mixed vegetables, almonds, water
• 1000pm - 1 slice deli ham, one mandarin, few pistachios, water

A very good start to Paleo, I think, save the protein bar. That's what I get for waking up late and having to rush. Need to be prepared for this in the future with something handy.

What the heck is EPOC?

In short, E.P.O.C is why CrossFit works. It stands for Excess Postexercise Oxygen Consumption. Check out this link for way more info than I could ever share (or plagiarize) here.

This blog is to track my progress, workouts, food, and so on for the Crossfit Central - I Am Crossfit EPOC Challenge.