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

Whole 30 Food Diary Week 2

Week 2 in the Whole 30 Challenge did not go as stellar as I would have liked. I did not completely fall off the wagon, but I hoped to adhere to the guidelines a little better than I did.

I believe on three occasions I had one of my beloved Quest bars. You can my full review of all 16 bars, HERE. Now, I do not think that a few Quest bars is the worst thing, but it's not really on the Whole 30 plan.

And you remember my desires to ween myself of morning cup of joe! Yeah, I was successful on Sunday morning! Work has been extremely stressful, and I am not sure why my iced coffee is so darn good that I am not ready to kick the habit. Like I said, I had tried plain coconut milk, but I much prefer the SoDelicious coconut creamer.

So let's see what Team Kemp ate this week. Again, the following food is not specific the breakfast, lunch, or dinner; simply food in your tummy!

Steamed Asparagus & Sweet Potato with Justin's Almond Butter and raw almonds

Two-egg Scramble, Applegate Farm Sausages, Avocado & Spinach Salad with Tomatoes

Paleo Shrimp Fried Rice

Mediterranean Rub Grilled Chicken with Steamed Broccoli 

Salt + Pepper Grilled Chicken, Green Beans with Bacon And Potatoes (Olive Oil & Seasoning)

Breakfast Scramble (Onions, Spinach, & Tomatoes), Applegate Sausage, Breakfast Potatoes & Watermelon

Turkey & Spinach Sweet Potato Hash

3 Egg Omelette, Bacon, Spinach with Salsa And Potatoes

Omelette with Onions and Squash with Mushrooms And Organic Raspberries

Curry Tilapia, Steamed Broccoli And Sweet Potato (Same as Above)

Turkey Mish-mash (with Tomatoes, Carrots & Squash)

I too frequented a local Mediterranean restaurant, Salaam, on two occasions this week - once for lunch and other time for dinner. I did not take pictures as the first time I went for a lunch with a newly acquainted friend in Athens, and did not want to seem "strange" taking a picture of my food! For lunch I ordered their house salad with shawarma; and then on Friday with Coach Kemp I ordered their chicken kabobs with no rice, and extra veggies.

Athens Farmers Market Goods 9/13/2014

Week 1: Whole 30 Food Diary

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

Whole 30 Food Diary Week 1

On September 1st, Coach Kemp and I embarked on the Whole30 Challenge. It may be more fair to say that I coerced Coach Kemp into the program because he was not that excited about it at first. I convinced him to join me for two reasons (a) I would not be preparing non Whole30 meals for dinner and (b) he should want to support me by joining me! You know the saying - Happy Wife = Happy Life.

He did have a few slip ups, for example, the few alcoholic beverages consumed, and the last of the goat feta cheese from the Athens Farmers Market. I am sure there have been a few other "small" cheats, but in all; Coach has been doing well with the program.

I too have not been perfect. On day 1, I mistakenly put dairy-free cheese in my eggs. Who knew that the GoVeggie lactose-free cheese slices do have trace amount of dairy and soy. On Tuesday morning something triggered me to take a closer look at the ingredient list. Then on Tuesday I had a cup of coffee with So Delicious Coconut Creamer, and realized after taking a few sips that it most likely had sweetener it in. On Thursday I had my coffee with plain coconut milk (the canned version), and I am not so sure if I am a fan. Part of me desires to rid my small habit of coffee drinking entirely, so I plan to make it a priority for week #2.

At this point, I can't say that I feel much different. To be honest, Coach and I ate pretty healthy overall, but I do believe that a cleanse is good for everyone. Prior to the Whole30 Challenge I purchased about 75 % organic and local foods; now I am closer to 90%. Some of the main changes have been to organic eggs, butter, bacon, seasoning + herbs, and more produce. I first purchase any fresh produce from the Athens Farmers Market, and then hit up the local Kroeger for their organic section. If neither has something that I need, then I purchase non-organic produce. Like today, I am planning to make a paleo-friendly shrimp stir-fry with cauliflower rice. I did not see any at the market or Kroeger, so I purchased the regular cauliflower. "It Starts with Food" recommends to buy frozen, but I don't think cauliflower rice would turn out too great with frozen, organic cauliflower.

Here are a few eats that I had this week. The following are not in order of Breakfast, Lunch, and Dinner because as the Hartwigs explain, you must re-think these overall. What they mean is that you may not always eat eggs for breakfast. In my case, on Friday night I had a "breakfast" type of meal with left-over Tilapia for breakfast. I did have my infamous turkey mash for lunch almost everyday except for Friday when Coach Kemp and I got steaks at a local eatery. This is why I ended up eating a breakfast for dinner, I was kind of over meat by the evening.

3 Whole Eggs, Handful Spinach, Petite Klondike Potatoes (with olive oil, pepper & seasoning) And Organic Berry Mix

Cinnamon Apple & Carrot Turkey Mash (Recipe Coming Soon!) & Organic Green Mix

Paleo Chicken Curry &Spaghetti Squash

Bacon Wrapped Asparagus (Recipe Coming Soon!) & 3 Whole Eggs 

3 Whole Eggs w/ Avocado Slices, Mixed Organic Berries And Petite Klondike Potatoes (with olive oil, pepper & seasoning)  

3 Whole Eggs, Sauteed Mushrooms (in H20), Mixed Berries And Petite Klondike Potatoes (with olive oil, pepper & seasoning) 

Organic Corn & Steak

Pecan Paprika Tilapia on Bacon Brussel Sprouts (minus maple syrup)

Breakfast Frittata with Spinach, Tomatoes, Peppers & Onions And Mixed Berries (This is 2 servings)

This morning I went to crossfit, then hit up Wal-Mart for a few necessities, and ended my Saturday morning shopping with the Athens Farmers Market & Kroeger. The picture below shows the goodies I got this Saturday; all for $20! In the left hand corner that is a squash of some kind; don't ask what I plan to do with that! The lady was short on dollar bills, and my total was $4; I simply grabbed the first thing that was $1.

Athens Farmers Market 9.6.2014

Michelyn

Blog Facelift Edition 2.0

Back in May of 2012, this blog saw it's first facelift which included a name change from Brains & Beauty to it's current name. Well, here we are in 2014, and another facelift has arisen.

May 2012 - August 2014

I am pretty pleased with my facelift, and so happy that Coach Kemp put in the hours to make my vision a reality! Coach Kemp has spent many years developing recruiting materials, and is a self-taught Adobe PhotoShop Genius!

What are your thoughts?

Overall, I felt like the blog was a little too youthful with so much lavender and the polka dots; and figured a white background would mature it overall. Coach Kemp also would not hear my thoughts of ridding the caricature. He may be more attached than I, lol.

Do you see any new additions? Yes, that is Prince sitting on the stack of books vying for some love and attention - which he is obviously lacking.

Go Bobcats!

Michelyn

Currently seeking college and high school  football or basketball wives (including fiances & girlfriends) that would like to be featured in Game Day Attire posts. Please contact me at michelyncynthiaATgmail.com

Cats Out of the Bag! 2014 Ohio University MBB Schedule Has Been Released

The 2014-15 Ohio University Men's Basketball Schedule has been released to the public! Are you excited? Ha, probably not as much as I. If you would like to check it out, you can find it on the university athletic's website, or just press HERE.

You want to know why I am really excited?

I am truly excited because I have purchased lots of new Ohio gear, and I am quite giddy for the games! I already had a good amount of green attire from our time at NDSU, but I did find some reason to purchase lots of good things especially with all the sales at ShopBop, Nordstrom, Nordstrom Rack, good ol' Target, and a few Athens finds! 

And of course there is the need for additional accessories. This past weekend Coach Kemp and I did a lot of good shopping in Columbus. I am temporarily placing myself on purchasing restrictions - for anything green & white.

Don't judge my photography skills. I have asked for a nice camera for my birthday, as the I-phone is simply not cutting it any longer.

It is my plans to share my Game Day attire for all the home games that I attend, and any away games that I decide to jump on the bus for :). 

Go Bobcats!

Michelyn

Currently seeking any college football or basketball wives/fiances/girlfriends that would like to be featured. Please contact me at michelyncynthia@gmail.com

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