Weekly Round-up Final Edition

I was planning to extend this series out until our trip to Hawaii in December. However, my feelings have changed over the last few weeks. I started this series when my family began our journey through the Whole 30 (week 1, week 2, week 3, week 4). Although I have really enjoyed documenting my weekly eats to you all; as it assisted with my accountability and was a good diary, it now is losing some steam!

Now, with the basketball season, my dinners and lunches are not as interesting because many days I am only feeding myself. I too am not following the Whole30 diet plan or even a strict Paleo diet. I am simply eating whole, organic, and as many local foods as possible.

I did take a few pictures of the eats from the week, but they were limited. For example, today I had eggs and bacon for breakfast; a salad for lunch; Donkey Coffee decaf coffee and trail mix for snack; and we will be having left-overs for dinner.

Slow Cooker Greek Chicken Soup & Paleo Sweet Potato Biscuits

Paleo Sweet Potato Sloppy Joes (minus the Sweet Potato) + Cottage Cheese

The Paleo Sloppy Joe recipe was a rendition of the original recipe as I accidentally purchased tomato sauce, instead of tomato paste. The Sloppy Joe dish actually reminded me more of a chili than anything, and was delicious with a dollop of cottage cheese (not pictures is the hot sauce!). 

Mini Cauliflower Pizza

Fruit-filled French Toast

Because, I have received several text messages, Facebook messages, and blog comments from those that are enjoy this series. Please feel free to follow my three main food Pinterest boards: Whole30/Paleo, Side Dishes Galore, and What's For Dinner?!? I will continue to update those boards with new recipes, and who knows, maybe this series will come back in a few months!

Weekly Workouts: November 16-22

Sunday
3.5 Miles

Monday
3 Miles

WOD
8min EMOM
8 sec. Headstand
4 Face Pull Y Progressions

3 Rounds, 25 each
Hang Power Clean
Wall Ball (14 lbs)
Kettlebell Swings (35lbs)
My Performance:: (Forgot to Log!)

Tuesday
 4 Miles

Wednesday
3 Miles

WOD
For Time:
11 TTB
5 Big Laps (with 14lb ball)
75 DU
38 Pull-ups
11 TTB
5 Big lap (with 14lb ball)
76 Up Downs
38 DB snatches (25 lbs)
My Performance:: 28:56

Thursday
OHS 3-3-3-3-
My Performance:: 80 lbs

7min AMRAP
7 Deadlift (105lbs)
7 HR Push-Up
21 Air Squats
My Performance:: 5 +14

Friday
500 m row
My Performance:: 2:21

16 Rope Climb Progressions
My Performance:: 1:41

6 Rounds (For Time):
10 hang Power Cleans with DB
6HSPU (Progression)
My Performance:: 7:40

Saturday
4.5 Miles

Previous Weekly Round-up Posts:
Week 1
Week 2
Week 3
Week 4

Question of the Day: How do you keep your diet and exercise in check? Do you keep a log of your daily food intake? Are you following an IIFYM plan?

Weekly Round-up IV

Happy Saturday BBB followers! I did my grocery shopping yesterday, Friday, so there was no Athens Farmers Market trip today! I know, huge bummer, but it has been nice lounging around the house instead of my typical Saturday morning routine - CrossFit SEO, Athens Farmer Market, and then Kroger. 

Maybe next Saturday....

Filet with Sauteed Mushrooms and Onions, Steamed Broccoli and Carrots & a Loaded Baked Potato

That meal was Oh So Delicios!!!! I was never a huge meat eater, but Coach Kemp likes red meat, white meat, and well just any kind of meat. I got him a huge rib-eye, and got myself a smaller fillet which was the perfect portion for myself. Honestly, cooking healthy, quality foods really beats going out to eat sometimes. Ir, maybe this meal was so good since I did not cook a thing; thanks Coach!

Coach Kemp Turkey Burgers & Red Pepper & Parmesan French Fries

 

 

We made these same french fries during the Weekly Round-up II series, but this time we baked the french fries, instead of frying them. And guess what?!? I like them baked, rather than fried! Coach Kemp was not too pleased to hear this news, as I explained I never want them fried AGAIN. Healthy Win!

Chicken Apple Butternut Squash (But with Sweet Potato, Instead)

So what had happened was.... Yes, I had intentions of preparing this meal as outlined in the recipe, but then I got busy and accidentally burned the squash! (I like to think I can multitask, but every once in a while, I am shown otherwise!) Well, I always have extra sweet potatoes on hand, so I figured that could do. Coach Kemp reports that he liked the dish with the sweet potato, and was happy with the change as he wasn't certain if he'd like the dish if it was in a butternut squash! Second win for ME!

Asian Style Chicken w/ Rice

The trash has been placed at the curb, sorry not recollecting the sauce name. Maybe next time :)

Easy Taco Pie

Uhm, this dish is so yummy!!!! And pretty darn easy! Highly recommend this dish for families on the go!

Egg Omelet, Bacon & Garlic Rosemary Sweet Potatoes

So yea, as you can see we like some sweet potatoes at Team Kemp residence!

Baked Sweet Potato Hash with Sweet Potatoes AND Garlic Rosemary Sweet Potatoes (same as above)

Feel free to follow my Whole 30/Paleo Pinterest board for all of these recipes and so many more!

Weekly Workouts: November 9-15

Sunday

6 Miles

Monday

Power snatch 2-2-2-2

My performance:: 75 lbs

1-8

Power Snatch

Toes-to-Bar (TTB)

Burpees

My Performance:: 9:51 (TTA)

 

Tuesday

"Hortman"

My Performance:: 4+ 51.5

Wednesday

Deadlift 5-4-3-3-2-1

My Performance :: 195 lbs

 

"Tabata"

Ring Rows

KB Swings

Wall Balls

DB Snatch

My Performance :: 169

Thursday

 5 Miles

Friday

Vertical Jump

My Performance:: 14 inches

Back Squat 2-2-2-2-2

My Performance :: 145lbs

"Annie"

My Performance :: Absolutely Awful!

Saturday

Rest Day
Weekly Round-Up Previous Posts
Week 1
Week 2
Week 3

Michelyn

Question of the Day: Do you prefer dining out or making fine cuisines at home?

Weekly Round-up III

Happy Sunday folks! This round-up is coming a day late since I had a very busy Saturday volunteering at CrossFit SEO's Throwdown!

But without further ado, here is some eats from last week. They were ALL absolutely delicious!

Paleo Asian Meatballs w/ Cauliflower Fried Rice

Shrimp & Veggie Frittata, Bacon & Berries

Breakfast Potatoes w/ Sausage, Onion & Parmesan Scramble

Island Shrimp (Coach Kemp's Recipe) & Pineapple Salsa

Ground Turkey Taco Salad

Sesame Ginger Salmon w/ Asian Garlic Green Beans

Coach Kemp's Coconut Glazed Chicken & Cauliflower Mash

Feel free to follow my Whole 30/Paleo Pinterest board for all of these recipes and so many more!

Weekly Workouts: October 26 - 31

Sunday

6 Miles

Monday

4 Miles

Tuesday

8min EMOM

1 snatch (@ 45)

Muscle up (I did the progression)

For Time:

15-25-35

KB swings

90-150-210

Jump Rope

My Performance:: 7:20

Wednesday

2-2-2-2

Back Squat

My Performance:: 85lbs

8min AMRAP

8 deadlift 

8 military burpees

8 pull-ups

My Performance:: 3 +10

Thursday

4 Miles

Friday

750m Row

My Performance:: 3:26

For Time

21-15-9

Power Clean (65lbs)

Ring push-ups

My Performance:: 8:15

Saturday

Rest Day (volunteered at Cf SEO Throwdown)

Michelyn

Weekly Round-up II

Hello weekend! How I longed for you for 5 days straight! 

Ugh, this week at work was challenging, and I am ever-so glad for a few days to unwind and not think about education and educational reform. 

My one question to policymakers is if they really evaluate and consider the impact these educational reforms have on our children and teachers! I am a huge proponent for improving  the educational trajectories and lives of all of our youth... But, do continual state-level assessments really do this? 

Parents, have you looked to see the number of tests our school-age children are now being asked to complete? I urge you to review their school calendar and take a look. And, the results are tied to teacher's pay! 

I understand accountability, but I am not sure if this is the best route. This whole Common Core initiative really has me flustered because now every teacher wants their struggling student to have an Individualized Education Program (IEP)! C-R-A-Z-Y, I tell  you!!!

Wow, that little intro was a monumental digress from my weekly round-up post! Let's see some eats and workouts from the week.

Butterflied Chicken with Roasted Vegetables

Pure amazingness was the chicken with roasted vegetables. The most challenging part of the directions was butterflying the chicken! I would highly recommend this recipe (can be found at the bottom of the Whole 30 recipe link) for any family as it is healthy and  basically a one pot meal so great for quick clean-up!

Scrambled Eggs with Butterflied Chicken, Roasted Potatoes & Brussel Sprouts, Organic Turkey Sausage & Strawberries

Paleo Sweet Potato Joes

I am not sure if I have shared enough my love for sweet potatoes. Lately, they have been eaten at an all-time high. This recipe was sooo good, and super easy - another great one for families. 

I did not take pictures of the several lunches in which I had a sweet potato + nut butter with a side salad. It really is one of my favorite lunch combos!

Mexican Morning Scramble (Eggs & Pepper Mix), Avocado and Organic Turkey Sausage

Grilled Chicken Salad w/ Bacon & Cheese

Pumpkin Waffle (Pumkin & Eggs) And Organic Turkey Sausage

Turkey Sausage, Steamed Broccoli, & Red Pepper and Parmesean French Fries

Oh My Goodness these fries are to die for!!!!! I am on the hunt for a potato cutter because Coach Kemp and I have an affinity for all fries - sweet potato and now these! 

$20 Athens Farmer Market goods

Feel free to follow my Whole 30/Paleo Pinterest board for all of these recipes and so many more!


Weekly Workouts: October 19-25

Sunday
7 Miles

Monday
5-5-5-5 Deadlift
My performance:: 165lbs

For Time
10-20-40
Wall Ball (14lbs)
Push ups
Lap with Ball (14lbs)
My Performance:: 12:43

Tuesday
For Time
5 rounds:
10 thrusters (I did 65lbs)
27 TTB
83 double unders
31 kettlebell swings
My Performance:: 28:31

Wednesday
12 min EMOM
4 HSPU
4 Rows

10min AMRAP
10 hang power clean (I did 65lbs)
10 rung dips
20 air squats
My Performance:: 5 rounds

Thursday
Rest Day
Ok, I hate when I take rest days and then I learn they did an awesome WOD. It happens EVERY time. 

Friday
3-3-3-3 Push Press
My Performance:: 85lbs

1-12
Burpee
Pull-ups
My Performance:: 14:10

Saturday (Open Gym)
I warmed up with a 500m of rows in 2:11.

I then worked on form for the following moves:
kips
pull ups
overhead squasts
squats

For Time:
15 x 2
Wall Ball (14 lbs)
DU
Push Ups
Overhead squats (45lbs)
Walking Lunges (45lbs)
1min rest
My Performance:: 12:50


Michelyn

Workouts in Review Week 5: Run Like A Girl

Sunday
Rest Day

Monday
4 miles

For time:
30 Deadlifts @ 60% max

My Performance: 105lbs in 1:10

For Time:
1 mile
21 sit ups
43 slam balls @20lb

My Performance: 10:22

Tuesday
** Forgot to note WOD**

Wednesday
3 miles

For Time:
50 wall balls (14lb ball)

My Performance: 3:30

AMRAP 20mins

200 m run

As many pull ups as possible 

My Performance: 30(only counting pull-ups)

Thursday 

5.5 miles

EMOM
1 hang snatch (35lbs)
10 Double Unders

For Time:
21-15-9
OHS
Ring dips

Friday
Turkish Get-ups max weight 3 times each side

My Performance: 20 lbs

For Time:
12 dumbell lunges
12 burpee box jumps
12 kettle bell swings (@35lbs)

My Performance: 11:27

Saturday
5 miles

Week 4: Run Like A Girl 1/2 Marathon Workouts in Review
Week 3: Run Like A Girl 1/2 Marathon Workouts in Review
Week 2: Run Like A Girl 1/2 Marathon Workouts in Review
Week 1: Run Like A Girl 1/2 Marathon Workouts in Review

Michelyn

Workouts in Review Week 4: Run Like A Girl Half Marathon

Sunday
9 Miles

Monday

6 power cleans (@ 55 lbs)

6 hand stand push-ups

12 air squats

My Performance: 11:10

Tuesday
3 Miles

** forgot to note WOD**

Wednesday
Rest Day

Thursday
3 Miles

500 m for time

My Performance: 2:04

Pendlay Rows Max 5 reps

My Performance: 95 lbs

AMRAP 6 mins

12 Dumbbell snatch (@25 lbs)

12 toes to bar

My Performance: 4 rounds + 11

Friday

1-10 For Time

Sumo Dead Lift Upright Row

Jump over Burpee

My Performance: 7:01

Saturday
3 Miles

"Annie"

50-40-30-20-10

Double Unders

Sit-up

My Performance: 20 mins

Week 3: Workouts in Review
Week 2: Workouts in Review
Week 1: Workouts in Review

Workouts in Review Week 3: Run Like A Girl Half Marathon

Sunday
8 Miles

Monday
Rest Day

Tuesday
4 Miles

Strength
3-3-2-2-1-1-1 Split Jerks
My Performance: 105lbs (first time)

4 Rounds (Cap @19mins)
1.5 Lap Farmer's Carry (@ 26lb kettle bells)
4 Wall Climbs
16 Double Unders
My Performance: 19:21

Wednesday
5 Miles

Partner WOD
40 plank-ups
50 wall balls
60 toe to bars
70 lunge jumps
4 Laps - Buddy Carry
70 lunge jumps
60 toe to bars
50 wall balls
40 plank-ups
Our Performance: 23:09

Thursday
I forgot to write down Thursday's WOD and performance. The WOD was "Rankel" but I can't remember my performance, overall.

AMRAP, 20 Mins
6 Deadlifts
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters
Friday
EMOM, 7 Mins
1 Hang Clean (@ 65 lbs - could have done more weight)
4 Hanging Hip Touches

7 Rounds:
7 Front Squat
7 Push Press
7 Box Jump Overs
My Performance: 7:44 with 35lbs

Saturday
3 Miles

"Cindy"
AMRAP, 20 Mins
5 Pull Ups
10 Push Ups
15 Squats
My Performance: 11 Rounds + 10 (3 band, although started with 2.5 & girl push-ups)

Michelyn

Workouts in Review Week 2: Run Like A Girl Half Marathon

Sunday
Rest Day

Monday
Labor Day Workout with Coach Kemp!

1 Min On with 20 Secs Rest:
Alt Db Chest Press
Lat Rows
Bicep Curls
Weighted Step-Ups
Bicycle Sprint
Plank
(Above 4 times)

Tuesday
3 Miles

Strength
EMOM 4 mins every 15 secs
2 TNG Power Clean @ 45lb

WOD
16 Min Cap
5 laps (running)
40 wall to ball @ 14lb
20 clapping push-ups
(Above Twice)
5 laps (running)

My Performance: 16. 2 1/5 (knee push-ups)

Wednesday
3 Miles

"Open" WOD
For Time
20 Box Jumps
15 Duble Unders
10 Burpess
5 Kip Pull-Ups
(ABove 3 Times)

My Performance: 14.20
So glad I started woking on my double-unders because we had them in Thursday's WOD. I have lots of things to improve on, but it was nice to feel somewhat competent for the next day's WOD)

Thursday

Strength
15 Mins
3-3-3-3 Deadlift

My Performance: 175! A PR. Well, everyday is personal record.

WOD
AMRAP Cap @ 12 Mins
10 Bd push-press
20 Walking lunges
40 Double-unders

My Performance: 2.30 (with 20lbs DB). I too was able to string 5 du's together a few times!

Friday
3 Miles

1 Min @ Each Station
Power Snatch
Burpees
Rowing Machine
Tire Flips
Knees to Elbow
Rest

My Performance: Completed 134. I lost count a few times, so I think this was an undercount of my true performance.

Saturday
"Open" WOD with Elizabeth (one of the OH Women's Soccer Coaches)

M&E Partner WOD
30 Cleans @ 65lbs
60 Kettle Bell Swings @26lbs
90 Rainbow @15lbs
1 Lap
(Above Twice)

Our Performance: Completed in 18.40

I really enjoyed my partner WOD with Elizabeth who is also kind of new to CF. She is a former professional and collegiate soccer player, so her level of athletic ability outweighs mine. It is still fun to have a workout partner, and someone to remind you to take it easy with running + crossfit endeavors!

Indeed my running has not been stellar. I did 8 miles today (Sunday), so that will be accounted for in Week 3 diary. I have no goals for the half in October. I expect it will be a pretty dismal performance, and I am ok with that. Sometimes, you just got to get out there and Go!

Michelyn

Workouts in Review Week 1: Run Like A Girl Half Marathon

Sunday
Rest Day

Monday
18 Min Cap
Curtis Ps (Clean, L lunge, R lunge, Push Press)
14 TTB (toes to bar)
400 meter run
(Above 4 times)
21 two-for-ones

My Performance: 18.19 (with 55 lbs for Curtis Ps)

Tuesday
5 Miles

Wednesday
3 Miles

10 Min cap
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

My Performance: 10.11 (60lbs for thrusters & 5 band for pull-ups)

Thursday
4 Miles

For Time (21 Min Cap)
20 weighted sit ups
30 med ball cleans
40 burpee toss overs
50 Db snatches
60 pistols
70 kb swings

My Performance: 21.33

Friday

AMRAP: 25 min
"Falkel"
8 HSPU
8 Box Jumps
1 Rope Climb (8 RR)

My Performance: 11 (24R/20/p)

Saturday
7 Mile Run

Week 3: Parkersburg Half Marathon Training & CrossFit

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 3	10 M	3 M EZ	35 min tempo	OFF	10 M	3 M EZ	OFF
6/8 - 6/14	8.5 M	5 M EZ CrossFit	OFF	35 min tempo CrossFit	3.5 M EZ CrossFit	CrossFit	10 M

Week 3 brought better runs and the addition of CrossFit classes! Ya'll I think I am in love with CrossFit SEO. I am beyond giddy that I found a gym home. See, it is the simple things that can make this girl content! I have been really fortunate to find stellar gyms in Fargo and Toledo, so I was a little worried that I would find yet another gym. I mean honestly, how good could my luck really be! Maybe I should start playing the lottery, my luck is good!

I am going to start diarying my workouts as I want to document my improvements in the weeks to come, especially while I am training for the half marathon. I thought of this idea on Wednesday, and then forgot to write the exercise from Friday down before Brandon, one of the instructors,  erased it from the dry board! But, I do have the workouts from Wednesday and Thursday! And, on Friday I actually Rx on weights for all of the exercises, ugh, except one! 

Wednesday CrossFit Workout
7 RDS

• Run 1 Lap
• 7 db thrusters (30/40)
• 14 sit-ups

My Performance: 13min 34 secs with 15 lb db thrusters

Thursday CrossFit Workout
EMOM (10 Mins)

• 1 Clean & Jerk
• 10 double unders

My Performance WOD1: 65 lbs for C&J

For Time (9-12-15)

• Clean & Jerk
• Toes to Bars

My Performance WOD2: 8 mins 10 secs; knees to air

Michelyn

Week 2: Parkersburg Half Marathon Training

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 2	8 M	3 M EZ	6 x 400 IW	OFF	9 M	3 M EZ	OFF
6/1 - 6/7	6 M	5 M	OFF	6 x 400 IW	4 M	CrossFit	OFF

Happy Sunday! Week 2 of half marathon training was not as stellar as I would have liked, but who tries to stick to a plan whilst moving? Because of this, I have decided not to harbor on this less than stellar training week and congratulate myself for not completely putting my workouts on the back burner! Hey, I have 10 more weeks of training, so all is not lost just yet!

Do you see anything "new" about my workouts above? Yes, CrossFit! I took my first class at CrossFit SEO on Friday, and think I am going to join. This week I will do the one-week membership since I will be traveling to Tampa the following week. I figure I can get a month membership, if I so decide, once I return from a quick Florida get-away! 

CrossFit is not foreign to me. I actually joined a CrossFit box while living in Fargo for a few months. A number of things made me decide to switch gyms, but I have aways admired the CrossFit philosophy. I can't give a full review just yet, but my first impressions are positive. Everyone was very friendly!

We have officially unpacked all of our belongings and it feels wonderful! I am so glad to be done with packing/unpacking and the unsettled feeling of knowing you are moving in XX days or weeks. Now, I have the "Athens Digs" to decorate. Do you enjoy interior decorating? I can't say it is one of my strong points, but I am going with it. I wish I could hire an interior decorator to handle the whole thing for me. Oh, and of course an endless budget would be great too!

Michelyn

 

June Goals & Workouts in Review (Half Marathon Edition)

Is it truly the month of June!?! It is, it is; and I am thoroughly pleased with the fun things in store for this busy month!

Am I the only crazy lady that loves a to-do list? I know many others do as well.You know with technology, many of us do not write on paper any longer. While in graduate school I used the old school day planner, only because I could then write a daily/weekly to-do list and highlight the things that I had accomplished! Kind of corny, I agree, but it felt very accomplishing to see my once white list turn yellow, purple, or pink! Back then, it was the small things. And well, I am not so sure if much has changed!

With a new month upon us, I figured it would be nice to develop a June To-Do List. I have found that sharing assists with accountability, so I am more likely to check these things off the list!

June 2014

Follow my weekly marathon plan: I mentioned in my previous post that I am planning to run the 2014 Parkersburg News Half Marathon in the middle of August. I developed my own, advanced half marathon training program, which can be found here.
Complete our engagement session album from PhotoBin: I, at times, can procrastinate like the worst of them. Making an engagement session photo album would follow under this category as well as....
Chose photos for our Wedding Album: My lovely photographers, BellowBlue Photography, (they are awesome!!!) provided all of the proofs to our wedding. It was my grand idea to arrange and make my own Wedding Photo Album. Well, almost two years later this lady has come to the conclusion that there are just some things that you must leave up to the professionals. I now just need to chose about 100 photos from the thousands taken to provide to Jon and Joan, simple right?!?!

Follow the eating philosophy learned through Renegade's 7 Week Challenge: I would not say that my "diet" has gone to complete shit, but it is getting close. This whole moving process can put a havoc on meal planning! I am BEYOND excited to return to my 5 meal eating regime very soon. I do still love my Quest Bars, especially Cookies & Cream, Chocolate Chip Cookie Dough, & White Chocolate Raspberry! If you have never heard of Quest bars, check out my review of all of their flavors, yum!
Unpack from the move: I think this one will be pretty simple! I do want to go through every single box though! While in Toledo, there were a few boxes that just had random things inside of them. I am hoping to unpack and organize EVERYTHING! 

Workouts in Review - Week 1 Parkersburg News & Sentinel Half Marathon Training

May 25 - 31

SUNDAY

 6 Miles

MONDAY

Renegade Strength 

TUESDAY

3 Miles + Renegade Metabolic

WEDNESDAY

3 Miles

THURSDAY

7 Miles

FRIDAY

35 min tempo

SATURDAY

Killer WOD with Coach Kemp, below!

This is a great partner workout! One person does the workout, above, while the other runs or sprints on a treadmill. We did each exercise/run for 1 minute. The person on the treadmill was able to monitor the time while the other person did the exercise! 

What a fun, intense workout we had! Coach Kemp was hilarious! He is a little out of shape, hehe and is currently layed out on the hotel bed. 

Hope you try it out, and let me know your thoughts! 

Michelyn

Question of the Day: Do you and your partner workout together?