Tuesday, March 25, 2008

Day 3 of the Challenge, Who is surviving?



Contralateral Push Ups


Jill and Stephen debated on the exact form throughout the workout last Friday.



WOD

15 Ring Rows
15 Presses Left/Right
15 KB Deadlift
15 Weighted Sit Ups
15 Double Bent Over Rows, DBs or KBs
15 KB Swings

5 Rounds

Focus on form, use heavier weights, complete at your own pace, but beware of the clock.

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In your quest to win the 10 week Nutrition Challenge, the following website, Calorie King, will help you determine the amount of calories, carbs, protein, and fats in the foods you are eating.

If you are having a hard time determining the quantity of food you should be eating to reach your goals, be sure to record two whole days of good food consumption, along with the total calories, and we will adjust for you as necessary.

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Prograde Lean is also a good source for on the go meals, especially for breakfast. Remember, your mother was right, breakfast really is the most important meal of the day.

34 comments:

Mara Humphreys said...

I am surviving and resisting eating the leftovers on my children's plates which usually are all taboo foods. I spent over an hour picking out healthy choices at the grocery store (much to my children's chagrin)only to discover I had forgotten to get any food for them - except breakfast cereal and birthday party flavored ice cream. The upside is that they are currently is a sugar-induced comma right now.

If I can lose my "muffin-top" I will be happy.

Pamela MacElree said...

Mara, I admit to having a bad afternoon and indulging in not one but two of the coconut cream eggs that you brought to CFP this morning. Bad bad bad! No need to freeze one for me to eat in 10 weeks.

That being said the bad day is over and I had an excellent dinner of Stir Fried Curry Veggies and Tofu Noodles. Very tasty!!!

Looking forward to an ass-kicking early tomorrow morning to jump start the day.

Gregory K said...

Pam, I changed our workout to 8 rounds until you told me about the eggs....it's now 10 again.

Birthday flavored ice cream? What exactly does that taste like?

Pamela MacElree said...

The punishment of 8 rounds was enough to keep me on track for the rest of the 10 weeks, and beyond. 10 rounds could have gotten ugly.

Christian said...

If anyone's looking for a good site in addition to calorieking for food... www.caloriesperhour.com has good activity and BMR, BMI, calculators that are fairly accurate!!

p.s. good thing I wasn't there for the coconut cream eggs =)

Pamela MacElree said...

Christian you the coconut cream eggs were there the whole time last night, you happened to be lucky enough to stay out of their radar.

That website has some good information, just be cautious of those websites that have you plug in a few calculations, sometimes they don't include the entire picture, at least not from my experience.

Jeanette said...

I have Calorie King all set up and filled in for yesterday and today so far. My problem is figuring out the exercise part and how to plug that in with what we do at CF.

Dawn said...

Spam and Greg- you guys were very impressive this morning! I surely felt like you could do that workout all day. Made me tired just watching.

Spam- are you still interested in playing soccer? Some guy asked me if I wanted to play. It starts April 24th on Thursday nights. The field is somewhere in Manayunk or Roxborough. They're pretty competitive, too. I think they all played either in HS or college. If so, I'll pass your info along.

Amanda said...

At risk of major abuse, I'm advising all competitors that I'm leaving tomorrow morning for a 5 day scuba trip. I will persevere with the Challenge during that time (everyone knows how vigorous diving can be...:), however this is a golden opportunity for others to establish a strong lead! I may even get to class tomorrow. The flight isn't 'til 9:35.....

Rob said...

I saw Sam eating at Old Country Buffet this morning...I don't think that's on the Calorie King website...especially because Sam forewent the optional plate they provide for their customers and actually was employing a bucket for his trip to the offending "food trough".
I had an orange for breakfast and a carrot for lunch...just got to get past the afternoon stick-'o-butter snack...

Sam L said...

I am on Slimfast.

I had a shake for breakfast, a shake for lunch and a sensible dinner.

RhinoChiroCenter said...

Wierd I can't believe I have already lost 80 lbs during this competition. Pam, is that too fast for only 24hrs. Also, I am now officially protesting my weigh in. I should be like 2 pounds heavier than I was given credit. I also had to be molested, I mean "measured" by JCB.
Lets put it this way. If JCB opens his own Tayloring shop, he will be sued by the end of the 1st day.

Rob said...

Was that what they called it at the ice cream stand? a Slim-Fest shake...interesting...
Glad to see you 2 are using the calorie king for all of your caloric needs. They said my Mayo-Pops were completely off-limits. I'm looking for some low-cal meat on a stick for my travel over to the gym tomorrow AM.

molly! said...

OK is this day three or four? It is my normal time of day for a butter sandwich - can someone talk me off the ledge?

Rob said...

No butter, no butter, no butter...use I can't believe its not butter instead...jalapeno flavored.
or use spray-on butter flavored Pam...no pun intended!

Amanda said...

Ok, thanks to the blog I now have random Carol King songs adrift in my head:

"...when you're down, and troubled...

"...I feel the earth move under feet ...

"...in a land where you and me are free to be....

Much appreciated. If I perish at sea next week, you'll all know why.

RhinoChiroCenter said...

Amanda,
Don't wrestle any sting rays!

RhinoChiroCenter said...

Did we establish when the first meeting of the "weight loss support group" is going to occur? The Fatty's deck is calling out to me.
Also, are JCB and Pam invited?

Sam L said...

I look like FLABio.

Hoping to look like Fabio....soon!

molly! said...

Did you really say Fatty's deck - you slay me! But come to think of it I could use a support group meeting - Flabio you in? It may not be appropriate for P & J to be there!

RhinoChiroCenter said...

What slays me is that "Molly!" who only one short month ago said, "Where do you people have time to write on a blog?", just responded to my bar gathering request in exactly 9 minutes. How about CrossFit happy hour this Friday? A meeting for one and all FLABIO's.

(I think we will cause Pam to have a heart attack. She starts a weight loss contest and we are having Happy hours.)
Greg, you can put Prograde protein powder in your Guiness

Sam L said...

Never been to Fatty's.

Count me in!

Amanda-- Where you headed for Diving?

molly! said...

Fatty's is aptly named btw. And also btw I never miss an opportunity to go there! Now back to work...

Amanda said...

Sam, the island is called Saba, off St. Maarten.

Molly, you're the sort of fierce competitor I like. Where's that killer instinct, winner take all? YOu guys are of fot Fatty's and I'm seriously talking about going on vacation with my husband for the first time in 5 years and MAINTAINING some caloric control, or maybe just burning more. Ok, that's enough. I'm revealing too much strategy here.

Sam, don't be lured into their evil trap. Stay away from the Fatty Fabio....

Pamela MacElree said...

None of this is good! None of it!

Kettlebell Athletics said...

Doc D,

You are awesome.

Gregory K said...

Pam, it's a good thing you only had 2 eggs and thanks for that extra awesomeness at round 8, it was awesome.

Doc D, I'm working with Guinness to make a postworkout recovery drink. We're almost ready to market it but we need a name.

Pamela MacElree said...

Rob, thanks for talking Molly off the ledge. Dawn, I appreciate your sincerity, and the cup of coffee.

Greg, I admitted to my coconut cream eggs almost directly after they were consumed, I did not plan a HH to a place called Fatty's where yes the name has everything to do with the food quality. And very glad I could through that little extra kick in to round 8!

Amanda, I wish you luck on vacation you are probably safer with a tank of O2 on your back than on the fighting line of an ultra FATTY hahppy hour.

Molly, it's only Day 3, stick with it, it's worth it!

Rob said...

Count me in on the Fatty's happy hour...they have a kids meal and free babysitting so it's all good.

AS far as the CHA Sunday morning class, is that just a fun run then some early tailgating? Should I bring the trailer with the built-in keg-erator and grill?

RhinoChiroCenter said...

Gregorio,

How about what they already have:
"Guiness for strength"

RhinoChiroCenter said...

Pam,
You have never had a Fatty's portabello melt sandwich.... It's super fantastic. (PS down 12 lbs since March 1st)

Pamela MacElree said...

Doc D, rumor has it you were supposed to hit up the 7pm class tonight?!?!?

I haven't tried the portabello melt, but will, in 10 weeks.

Rob, it's not a fun run, it's about 40 minutes of serious running for the upcoming Broad Street and CF Challenge.

Gregory K said...

Dr. D, I'm familiar that pints of Guinness make you strong

Jeanette said...

Okay....where is Fatty's and are you guys serious about going? If so, I am going to meet you.

BTW, Guinness is my favorite but I am pretty certain that it isn't included in a no grain diet. Damn.