Final on-ramp class (#6) - these were so fun!  I am pretty nervous about a full-on crossfit class, but will definitely give it a try.  Thank you so much to CFV for all the terrific instruction these past 2 weeks.  You guys are awesome, truly.

*400m run, 40 squats, 30 sit ups, 20 push ups (knees/box), 10 jumping pull ups.  Original time 2 weeks ago was 6:58.  This time 5:22.  RESULTS!*

Food 10.13.11

B’fast: greek yogurt w honey and almonds, small 1/2 cafe with skim milk

Lunch:  california roll and 2 pieces salmon, 1 piece shrimp

Snacks:  apple.  1/2 coconut lara bar.  2 slices of pepper turkey with hummus.  several raw almonds.

Dinner:  leftover chinese takeout- chicken with chili sauce.  chocolate sorbet with raw almonds.  1 square dark chocolate.  1/2 glass unfiltered apple juice. (went a little crazy on the treats tonight - I was celebrating completion of on-ramp, while also needed sugar to stay awake to clean apartment in prep for this weekend’s houseguest!)

Frantic day at work and got home at 8 p.m.  Watched poor Detroit get smoked in extra innings at home.

Food 10.12.11

B’fast: greek yogurt w peach and almonds, small 1/2 cafe with skim milk

Lunch:  spotted a food cart wheeling by my office and flagged it down in the hallway.  insides of 1/2 tuna salad wrap and 1/2 chicken wrap.  roasted potatoes with broccoli and carrots.  slice of watermelon.

Snacks:  apple.  cashew lara bar.  nut crackers (think they have rice in them - boo) w hummus.  3 slices of pepper turkey.  1 slice fat free cheese.

Dinner:  chinese takeout.  chicken with chili sauce.  4 steamed pork wontons.  no rice - none!!  (but also no veggies, hmph.)

On-ramp class #5: “fight gone bad” with my partner Kyle :) there was some motivational grunting involved!

*3 rounds of 1 minute each box jumps, push press, row, wall ball and sumo dead lift squats; 1 minute rest between rounds.  my score: 175*

Food 10.11.11

B’fast: greek yogurt w honey and almonds, small 1/2 cafe with skim milk

Lunch:  leftovers from del Frisco’s Grille: roasted chicken, asparagus, potato/bacon hash

Snacks:  banana w almonds and cinnamon (p.m.) few slices of fat free cheese  w spoon of hummus (after work) spoon of peanut butter (after dinner)

Dinner:  leftover chicken and veggie stir fry from Sunday.  leftover samosa from last night (my weakness - potatoey dough).  2 spoons of chocolate sorbet.

On-ramp class #4: learned techniques for overhead squats, medicine ball clean, push jerk (? I will try to get better at this terminology!). The workout was Nancy-ish :)

*3 rounds of 400m run and 15 overhead squats.  Can’t remember my exact time, but think it had a 9-handle.. will check the board later!*

Food 10.10.11

B’fast: yogurt w sunflower seeds, small 1/2 cafe with skim milk

Lunch:  at del Frisco’s Grille: roasted chicken, asparagus, potato/bacon hash

Snacks:  1/2 apple.  pecan pie lara bar.  almonds w hummus (yes, dipped almonds into the hummus…)

Dinner:  W’burg has a new Indian place called Spice Garden.  I think would be better eaten prior to 11 p.m., but regardless:  chicken jalfreezi, rogan (lamb) josh, 1 samosa, 1/4 garlic naan slice.  Yay Indian food!

Food 10.9.11

B’fast: greek yogurt with honey and almonds

Lunch:  at Fette Sau! a few bites of each: pulled pork, boneless beef, beef brisket, sausage link, baked beans

Snacks:  1/2 apple.  chicken sausage link.  cashews.

Dinner:  stir fry with chicken, green peppers, leeks, celery, jalepeno, yellow onion and sweet potato (getting creative with supplies in the frige!) “how to make it in america” is on tonight, bye!

Food 10.7.11

B’fast: yogurt with sunflower seeds, small 1/2 cafe w skim milk

Lunch:  tuscan chicken soup from hale & hearty

Snacks:  apple.  cashews.  hummus.

Dinner:  takeout from Caracas! national Venezuelan plate: shredded beef, plantains (beans and rice - did not eat).  chocolate sorbet with raw almonds.

*Mini workout on Sat a.m…. jogged halfway over bridge, legs felt like jello! I attribute this to on-ramp activities.  Stopped to do 20 squats and 20 push ups (on railing). Jogged back, did 30 sit-ups and 10 more push ups (on knees)*

Food 10.8.11

B’fast: yogurt with fresh strawberries and sunflower seeds

Lunch:  homemade butternut squash soup with chicken sausage link, fat free sour cream and pumpkin seeds

Snacks:  cocktail hour at wedding: slices of prosciutto and salami, pickled mushrooms

Dinner:  at wedding: shrimp cocktail.  skipped pasta and ceasar salad courses.  1/2 warm roll (it was w-a-r-m ok), salmon / mashed potatoes / snap peas.  few bites of cake for good luck!

On-Ramp class #3: Wasn’t sure I was going to make it due to migraine and work punishment, but got home in time for 30 minute power nap.  Good thing, for tonight was an intro to “Fran”:

*21-15-9 Thrusters and Jumping Pull Ups* my score 4:29

Food 10.6.11.  Everything I ate today was sort of accidental.. let me explain.

B’fast: opened my greek yogurt and it was frozen solid. found banana and used honey from yogurt container then mixed with almonds. not bad.

Lunch:  found leftover catering in work pantry. made plate of grilled asparagus, inside of 1/2 tuna salad sandwich, boiled potatoes wtih mustard seed.

Snacks:  raw nut / seed mix from vending machine.  apple.

Dinner:  before on-ramp, chicken sausage link with hummus, a few bites of the last beef chili in the frige.  after on-ramp, chicken sausage link with tomato sauce and chocolate sorbet with sunflower seeds.

Food 10.5.11

B’fast: banana with cinnamon and agave syrup

Lunch:  split pea soup with smoked turkey

Snacks:  1/2 lara bar, apple, almonds

Dinner:  At Gotham Bar & Grill.  Shared apps w husband: sea bass ceviche and shrimp / bacon risotto.  Main course: black cod with miso broth, bok choy, mushroom, and rice.  Small hazelnut roll.  A few bites of blueberry / peach pie for dessert.  Two glasses of wine.  Saw a cockroach in the ladies room, which sadly tainted the aforementioned feast.  Had migraine after :( Maybe from straying from my diet for the first time in 2 weeks?  Maybe from the cockroach?  Hmm.

On-Ramp class #2: It was fun to learn some lifting techniques, although neither “elbows forward in the rack position” nor breathing methods seem quite natural to the novice..  we ended the class with

*for 4 minutes, 20 seconds of air squats and 10 seconds of rest* my score: 10

Food 10.4.11

B’fast: greek yogurt with honey and almonds, small half-cafe w skim milk

Lunch:  leftover beef chili (ya know, that one w/ the beer and dark chocolata!)

Snacks:  1/2 lara bar, apple, almonds, chicken sausage link

Dinner:  tuna salad lettuce wraps.  sadly, these had “chunk light” tuna which I never eat (solid white, people!).  my husband described it as a penguin’s regurgitation - nAsty.  did not feel well after this, then 2 squares of dark chocolate.

After 1+ year, I return to CFV.  Have no idea how I completed the 21-15-9 squat / burpee routine at intro class.  Went through 1/2 jar of tiger baum over the following days, and still cannot look a push up in the face.  Last night was On-Ramp class #1:

400m run, 40 squats, 30 sit ups, 20 push ups, 10 jumping pull ups (I forgot my time, was so excited that it had a 6-handle :)

Food on Monday 10.3.11

B’fast: banana w cinnamon and agave syrup, small decaf coffee w skim

Lunch:  chicken cacciatore

Snacks:  10 raw peanuts, apple, chicken sausage link, 1/4 lara bar

Dinner:  Beef chili, made by husband - this could have won a competition.  No wonder:  the “secret” ingredients were dark chocolate and beer.  YES!