Intensity/Relativeness/Limits/Mental/Physical

So today ( Thursday the 20th) I was driving to school and thinking about Crossfit, what I have learned at my Level 1 Cert, what it meant to be a Crossfitter, What it means to now have my Cert, How to be a Bigger and Better Role-model for my Box and everyone around me, you know the usual. But there was one thing that stuck in my mind today and it was "Intensity" this maybe in part with my fascination with Dave Lipson and his 365 days of Squatting his awesome Hair and the Fact that he looks kinda like me and has now become a new mentor and role-model for me.

A day of Rest!

So after not sleeping yesterday well I got 1.5hours and it felt crappy I had a very good and productive day!  I felt good during the WOD and after the WOD which consisted of Lunges and burpees I decided it was a day to find my 1RM back squat which turns out to be 225 at/below parallel and 245 slightly above. Then I went to the movies afterward and saw the movie town or the town, but now on to food.

Breakfast: 2 eggs, bacon, spinach, avocado salsa 3 fish oil

Snack: Chicken, apple carrots and almonds

Lunch: Chicken spinach,almonds 3 Fish Oil

Snack: Chicken, apple carrots and almonds 1 Fish Oil 

Dinner: Hamburger Patty, Grapes, Almonds, Berries, Spinach 3 Fish Oils

The Day of the All-nighter

Today is the day before my BioChem Mid Term I wont Sleep tonight probably!

The Long day of eating

Breakfast: 2 Eggs, Bacon, Spinach, Avocado, Salsa. 3 Fish Oil

Snack: Chicken, Snap Peas, Carrots and Almonds 1 Fish Oil

Lunch: Chicken, Spinach, Almonds 3 Fish Oil

Snack: Chicken, Snap Peas, Carrots and Almonds 1 Fish Oil

Dinner: Till i Went to bed at 4am

Chicken, Coffee, Salami, Carrots, Snap Peas, Plum, Random veggies int he Fridge.

The day after training

So its the day after my level-1 training and honestly I feel pretty beat. I wasnt expecting to feel like this and took an active rest day at the box today!

Breakfast: 2 Eggs, Spinach, Bacon, Avocado and Salsa 3 Fish oil

Snack: Chicken, Snap peas, Carrots and almonds 1 Fish oil pill

Lunch: Chicken, Spinach, Almonds 3 Fish oils

Snack: Chicken Snap Peas, Carrots and Almonds 1 Fish Oil.

Dinner: Chicken, Spinach, almonds 3 Fish oil

Level-1 Training! I ate the same thing each day

It is the first day of Training! Im excited and motivated!! Here's what I ate!

Breakfast: Chicken 1/2 breast, 1 Zucchini, Almonds and 3 Fish oil pills

Snack Chicken 1/4 breast, Broccoli and Cauliflower mix, Almonds 1 Fish oil

Lunch: Chicken 1/2 breast, Salad with bell peppers, almonds and 3 fish oils

Snack: Chicken 1/4 Breast, Broccoli and Cauliflower mix, Almonds 1 Fish oil

Dinner Day 1: Tuna 1/2 can, broccoli and almonds

Dinner Day 2: My aunt and uncle bought me a burrito while I was in class So I ate that. Then a bunch of Jerky and Craisins on the way home plus an energy drink monster i think on the way home to stay awake!

This weekend was awesome one of the best weekends ever!! I learned sooo much stuff and had a great time doing it! And I did fran in 6:20!!! thats a big jump from my 8 min plus fran on Wed!  I'm Leaving this weekend Motivated to Make myself better and to bring up my intensity!

Friday travel day!

Its friday and I'm going to San Diego for my Level 1 cert today!!  This is how I ate and mind you I made food for the entire weekend and brought it with me!

Breakfast:  2 Eggs Bacon Avocado Salsa and 3 Fish Oil Pills

Snack: Chicken, Broccoli, Almonds 1 Fish Oil

Lunch: Chicken, Salad, Almonds, 3 Fish Oil

Snack: Chicken, Broccoli, Almonds 1 Fish Oil

Dinner and traveling snacks were all the same I ate a grip of Beef Jerky, Craisins and Almonds.

Another Day

I can't wait!! I leave tomorrow for my Cert!!! wooop woop!

Today I ate

Breakfast:

2 Eggs, Bacon, Salsa, and some grapes, 3 Fish oil pills

Snack

Chicken, Broccoli, Almonds, 1 Fish Oil

Lunch

Chicken, Salad, Almonds, 3 Fish Oil

Snack

Chicken, Broccoli, Almonds, 1 Fish oil

Dinner

CSUB BBQ

A little in-balanced but it was good! Steak and salad.

Fran Day!!!

Today is the day, the day I do my first Fran. I'm excited and a little nervous, The dream a sub 5 Min Fran reality I hope to break 8 Minutes. So here's the day's nutritional report!! and so you know if you were curious I hit Fran with an 8:27 Rx'd and Odds are I'll be doing it this weekend at my Cert!

Breakfast:

2 eggs, bacon salsa and 1/2 an avocado. 3 Fish oil pills

Snack:

Chicken Broccoli almonds 1 fish oil pill

Lunch:

Chicken, Salad with tomatoes, Almonds, 3 Fish oil.

Snack:

Chicken, Broccoli, Almonds 1 Fish oil

Dinner:
I Went to RJ's and met up with my friends. I had the Shredded Beef salad, I picked out the beans and corn! see the picture of the salad

Tuesday I wanna go Fast!

Today I'm feeling good! I feel light happy and motivated to be consistent with Paleo until Thanksgiving. Also I feel good about our WOD today 3 rounds for time, 500m row, 21 burpees, and 400m run which I did in 17:20. Im also excited for tomorrow FRAN!!! Now here is how I fueled myself for the day.

Breakfast

I finished off the spinach in my house with 2 eggs, bacon, spinach, avocado and salsa. 3 fish oil pills

Snack

Chicken cooked with some garlic, broccoli and almonds. 1 fish oil pill

Lunch
Chicken cooked with garlic, salad, almonds 3 fish oil pills.

Snack

Chicken cooked with some garlic, broccoli and almonds. 1 fish oil pill

Dinner

Shrimp cooked with garlic and oilve oil. Salad with tomatoes and almonds.

Monday a day of Celebration!

Its Monday and a day of celebrating since its my Little Brother's 18th Birthday and I had a good paleo day after this long weekend.  On to food for today and I even ate at BJ's and did good even ignored all that tasty looking beer.

Breakfast 

2 eggs, bacon, spinach, salsa in an omlette and 3 fish oil pills

Snack

chicken with garlic thyme and oragano with some broccoli and almonds. 1 fish oil pill

Lunch

Chicken with garlic thyme and oragano with spinach almonds and 3 fish oil pills.

Snack

chicken with garlic thyme and oragano with some broccoli and almonds. 1 fish oil pill

Dinner

California burger with no bun cheese or spreads, sub fries for veggies as below. I also ate some dried fruit at home with some almonds.

Saturday and Sunday a Feeding Frenzy!

This weekend was a total epic failure for my paleo diet. I was weak and "CHOOSE" to make poor decisions and just eat what was around and in front of me instead of going the extra mile to find a more paleo option.  I dont even remember everything I ate just that a lot of it wasn't really paleo. Here's a list of what I remember eating.

a bunch of chicken wings nonbreaded

a bag of beef jerky, dried apricots, and craisins,

A sausage with onions and peppers

Chips and salsa Like a lot (this is a weakness for me I need to stay away)

a few slices of pizza :(

Eggs

Beer

Actually now that I think on it thats probably everything I ate that weekend My aunt and uncle dont eat too often so I didnt have my usual eating habits and was hungry most of the day.  Anyways I'm making a vow right here and now to not have a single cheat from here to the end of the challenge and maybe even a week after that to make up for this weekend so I can better see the full effects of the paleo diet. I will also be redeeming myself by preparing an entire weekends worth of food for me next weekend during my Level-1 Training cert which is in San Diego again! P.S. I have a craving for mushrooms so expect to see something with mushrooms this week.

Friday the Day of Reckoning.

Its friday and I'm leaving to San Diego to visit my aunt and uncle and see Jack Johnson in Concert.  Im worried about how well I'll handle my diet while out of town with my aunt and uncle, they are vegetarians and love pizza and beer.  It could be difficult. I bought beef Jerky and some dried fruit to snack on for the drive and to hold me over if i need something good to eat.

Breakfast

2Eggs, with spinach bacon avocado and salsa plus 3 fish oil pills

Snack Chicken Parm leftovers plus broccoli and almonds and 1 fish oil pill

Lunch Chicken Parm leftover plus spinach and almonds and 3 fish oil pills

Snack inside of a turkey avocado sandwhich

Snack beef jerky handfull of craisins and some dried apricots.

Snack beef jerky handfull of craisins and some dried apricots.

Did I mention I was making a pit stop in newport beach to visit a friend this did not go well for me I became week

By week I mean I drank a little too much hard alcohol tonight and ate a bunch of beef jerky I bought an entire separate bag.

I'm now worried about  tomorrow and sunday and whats going to happen with my eating

Thursday!

Today Thursday Oct 7th was a typical day meals spaced out 3 hours apart, same general food!

Breakfast! my all time favorite with a twist!

2 Egg omlette with spinach, bacon, avocado and salsa mmmm 3 fish oil pills

Snack 

Chicken, broccoli, and almonds 1 fish oil pill

Lunch

Chicken, spinach salad with almonds. 3 fish oil pills

Snack Chicken, broccoli, almonds 1 fish oil pill

Dinner! 

Chicken with marinara sauce spinach salad with bell peppers tomatoes and avocado. mmm

A day to breathe!!

So I was pretty relaxed today and i didnt take any pictures of my food but Here is what I ate, I also forgot about my Fish Oil halfway through the day like the last few days. Also My mom goes on these tangential mood swings of hating my "diet" or nutrition plan as I like to call it. Today's reason to hate the diet? I didn't eat ground turkey she had cooked cuz when I asked her how she seasoned it she just pointed at some premade taco seasoning mix, when I checked out the ingredients I decided I'd rather eat something else so I ate halibut she cooked instead with olive oil and garlic. what were these nasty ingredients you ask? Soy, 20% sodium, lectin, and a bunch of other processed stuff with long fancy names. My mom's response your diet is ridiculous you cant cut everything out you need to eat something, Me I am eating mom just not the stuff thats bad for me I actually eat 5 times a day!

Anyways now for food.

Breakfast: 0600

2 eggs 1 sausage, spinach, 1/2 avocado, salsa 3 fish oil pills

Snack 0900

Tuna, 1/2 apple, almonds.

Lunch: 1200

Tuna, spinach almonds

Snack 1500

Tuna, 1/2 Apple Almonds

Dinner 19:00

Halibut, Spinach, tomatoes, avocado, bellpeppers and salsa.

Tuesday Test Day!

Its the day of my Human Physio Test! Ahhh I was up at 5:00 to start listening to lectures and hopefully get studying at around 9:00. after listening to a lecture and starting my second I made breakfast

@0600

2 Eggs, 2 sausage links the tiny ones, spinach, salsa 1/2 an avocado and 3 fish oil pills.  I added another addition as i was feeling especially tired after doing yesterdays WOD 4 rounds for time 400m sprint, 12 bodyweight deadlifts all with 20# vest twice the second round I deadlifted 125 30# under my BW. And if you can guess what my addition is congrats!! it was 2 mugs of Coffee the first I have had in a few months!

Snack on the way to school ~0900 a handfull of almonds and a handfull of craisins. bad I know but I needed something and I needed it quick!

Lunch sometime after my test about 1300

Chipotle- burrito bowl with barbacoa, fajita veggies, hot and pico salsa, guac, lettuce and no rice or beans. it was delicious. 

Snack Another handful of almonds and craisins.

Dinner this is where it gets crazy I ate a ton! guess it was more of a unweighed unmeasured Paleo day today.

Dinner 1: Beef patty, lettuce, tomato, onion, and avocado.

Dinner 2: approx 1 hour apart: Olive Garden and it was paleo!

Steak and chicken skewers on a bed of mixed veggies some grilled some someway idk but it was yummy and free I always like free.

Crazy day crazy eating I need to get a hold of this plus i cant wait for San Diego this weekend!

Doubling up Monday!

So it's Monday and a Busy day! I had a biochem quiz today and I have a Human Physiology Quiz tomorrow so I need to eat well and study! So heres my food for the day!

Breakfast at 0600

My go to meal, 2 eggs 2 tiny sausage links, spinach, half an avocado and salsa! plus a new addition 3 fish oil pills.

Snack 0900

Chicken, 1 plum and a fish oil pill, I forgot to eat my almonds!

Lunch 1200

Chicken, spinach salad with almonds. 3 fish oil pills

Snack 1500

Chicken, a kiwi, almonds, 1 fish oil pill left me hungry and sleepy. So I made my way to nature's food market and bought a nut seed bar, Basically a bunch of nuts and seeds held together with a little agave and almond butter topped with a dollop of cacao gnash or something weird like that. it woke me up and stopped the hunger thats what matters right?

Dinner 2015

Dinner my mom made it!! Scallops cooked in olive oil and garlic! Spinach salad with strawberries and almonds!! mmm!!!! 

Sunday a day of Rest?

And so its that day that everyone loves and dreads that wonderful day of rest, but yet the day before Monday, its Sunday! I can tell you though I don't know when my last Sunday was a day of rest. . . but enough ranting it's time for my day and analysis of CrossFit, the Paleo Challenge and where I'm at and how I feel! 

First I want to discuss CrossFit and share a little about how it has impacted my life in the last 2 months. in just a few words, "It has changed everything." I stumbled across some pictures and measurements from the day before I started CrossFit and just with a comparison in the mirror I know I have changed physically, but that isn't what really gets me. I know, can feel and tell that I'm bigger faster and stronger than I was 2 months ago. In addition my mental toughness, my competitiveness, my inner drive, my well being, my sense of Self has finally returned to a place that it hasn't been in a few years of which I attribute to a sense of loss and confusion when I choose to leave West Point. This is part of the reason that, as a few of you may know, I have decided to get my Level-1 Certification and this will take place in two weeks! I'm super excited!! Expect a few blogs and pictures etc from the cert!  I cant wait to be able to help out at the box and give back to the wonderful group of people that have helped me out to this point and as I know we all will continue to grow! 

My second point I want to make goes out to those of you that know I am a biology student and am currently studying in the hopes of getting into med-school within the next year or two. Because of this I have decided that I want to write a few "sciency" post here and there about whatever comes to mind be in Insulin management/hyperinsulimea on a greater scale or muscle hypertrophy, degradation, rebuilding etc and basically everything human physiology related! So be on the look out for that if that's something you want to read.

O and as you may notice I got bored this morning before my hockey game and made that nifty little header that you see on top of the blog there not too bad for like 30 minutes of work eh?

I also bought a nifty little journal that I plan to use to keep track of my paleo diet throughout the day, (I quickly covered it in scribbles of runes and runic symbols for strength power, well-being, safety, protection and courage amongst others which I found fitting with the Paleo/Primal idea/theme which you can see below)

And my final blurb before I get into what I ate for today since I remembered something Steve asked me at Volkslauf and I guess I'd like to share it with my blog. Steve "Brock why are you wearing a scrunchie?!" Me "what? o this its a survival bracelet its basically a bunch of 550-paracord in bracelet form." So the deal with the bracelet other than me being a dork and thinking it is cool is that Survival Bracelets the company does this thing where you can buy care packages for soliders overseas and I decided to buy one for my buddy Nate who is in Afghanistan right now. When I bought his I came up with the idea of hey why don't I buy one also and wear it while he is on tour in Afghan, and then I can buy one for My Friends Father Scott who is deploying to Iraq in 3 weeks and then his son and my friend Derek who deploys sometime shortly after and wear them while they are on tour! so that's the deal with my "Scrunchie" for those of you who may notice it in the future! 

Now time for the food! I really need to figure out my Sundays as my diet goes to hell mainly my eating times with a hockey game at like 12 and me waking up so early I end up with awkward gap and miss a meal and then it just throws me off for the rest of the day I feel but here's what I put down my pipe today. PS the awesome dinner was courtesy of my mom!

Breakfast - A family ordeal I made it for everyone! (though they dressed it up a bit by adding hashbrowns which I did not partake in).  Eggs with onions, bell peppers and spinach, with a side of Avocado and salsa. Plus 2 of those tiny sausage links that I have lying around.

Awkward gap then Lunch: I made some garlicy herb chicken things and ate it with 1 1/2 zucchini's a wiki and some almonds.

then either due to my lunch being around 3 I didnt really eat till dinner but I did have a handfull of almonds and craisins to hold me over till then.

Dinner Crablegs, spinach salad with avocado and tomatoes from our yard! then some stringbeans and squash. Which leads me to a question are string beans legumes? I think I need to do a google search. Crap just did they are legumes so I guess I kinda botched the Paleo on this meal, but it was good! Pictures below!

And that's a wrap, I'm off to bed or to get at that biochem some more I haven't decided yet!

Volkslauf!!!

So today is the day Volkslauf!!! It was awesome I was so proud of our teams and how hard everyone worked! it was soo much fun and I can't wait to do it again next year!! This is how I fueled my day and I will admit after about a month of Zoning and Paleo this has been my worst day for my diet!

Breakfast was strong 2 eggs 1 chicken sausage, spinach, 1/2 an avocado and salsa

Lunch it starts to go downhill but it was amazing mexicali Downtown:

1 3/4 cadillac Margarita, Chips and Salsa (chips were corn)  chicken fajita salad with no beans no shell add bell peppers and onion an dumped a bunch of salsa on it.   so tasty

Dinner and as you know 1 bad thing leads to another and it was my buddies 24th birthday and a surprise party. I was good and didnt drink but ate kind of crappy. Dinnerish  a bunch of meatballs and mini sausages, followed by various spinach artichoke dip like things (no crackers I ate it with a fork) All splashed down with a boat load of water!

Turkey Overload/Sometimes my Breakfast Smiles back

Today I realized I think I no longer enjoy turkey deli meat. and am going to stop eating it I'm tired of it, but regardless I'm excited for tomorrow Volkslauf!!! woop woop!

Breakfast today once again my go to meal!  2 Eggs 1 chicken sausage spinach 1/2 an avocado and salsa

 Snack - turkey a plum and almonds

Lunch - Turkey Spinach Almonds

Snack - Turkey a Kiwi and Almonds

Dinner my last bowl of Paleo chili watermelon and almonds mmmm

Lots of good nutrition information tonight at the box I think i like and am going to continue zoning for breakfast snacks and lunch and actually get a real scale to do this and then unweighed unmeasured Paleo at dinner! 

Thursday Long Day!

So today marks the day I started shadowing again! So I was up at 5:00 dressed and stuffed full of food and at the hospital by 6:00am! Got to watch a bunch of awesome procedures today and see a lot of technology it was a good day!

So my early morning breakfast was my go to meal!

2 eggs, 1 chicken sausage, spinach, salsa and avocado 

Snack - on my way to class while driving consisted of Turkey a plum and almonds

Lunch - Turkey Broccoli and Almonds

Snack - Turkey Broccoli and almonds

dinner My mom made Paleo!!  Salmon baked in the oven with some garlic and olive oil, with steamed spinach and zucchini with some almonds.

And decent tracking makes its return!

Its Wednesday the 29th! an interesting day busy with school work and then a fun day as my preVolkslauf excitement began to show its head! Now on to the good stuff Food!

Breakfast was exciting a bowl of paleo Chili almost done with all that I made earlier!

Snack - Turkey with some apple and almonds

Lunch - Turkey with spinach and almonds

Snack - Turkey with a kiwi and almonds

Dinner was tasty and quick!!! Shrimp sauteed in olive oil with minced garlic on top of a bed of steamed spinach and squash! o and some watermelon mmmmmmmm!!

A few days of Amnesia!

So I have to apologize for now as I cant recall what I ate for Sunday the 26th through Tuesday the 28th I just know it was Paleo compliant and I started a new thing after talking with Steve and have been eating less carbs during the day and saving them till dinner post WOD.

So there is an exciting few days!

Fight Gone Bad 5!!!

One of the Days I have been waiting for, for a while! I woke up early I was too excited! So I made me a breakfast of my go to meal 2 eggs 2 sausage links (super tiny ones) spinach, salsa and avocado.

 Then off to the Box I went!  Fight Gone Bad happened and it was intense after seeing the pictures my brother took I learned I can make some interesting faces while Crossfitting! But I loved this event and was so happy to see the awesome turnout we had for the event and watch everyone give it all for 17 minutes!  in between all this I nibbled on some strawberries and berries with a nut mix that Ron brought.

When I got home I was in a good mood and decided to BBQ cuz of this cool crossfit recipe I found in the journal see pictures below. it was steak tips with cabbage salad and watermelon.

Then I got lazy as I was tired and since we (meaning my brothers and I scored a new xbox for 30 bucks and bought Halo Reach I played xbox with my lil brother all day and nerded out!)

In between my glorious battles between aliens and myself in an attempt to save the planet Reach from an alien invasion I munched on Steak tip leftovers, the salad and almonds  to make up snacks and dinner =D.

Overall a great day I would say except that I'm now behind in school and am going to regret this later Specifically in a week =(

A day of remembering? Almost but not quite. . .

Today if this was Friday the 24th of September I would share with you how excited I was for Fight Gone Bad 5! I was super excited!!! I exceeded my fundraiser goal of $200.00 by $200.00 so I raised a total of $400.00!!! woop woop!  All this excitement carried over and I forgot what I ate for dinner to get ready for the big day! But alas I recall what I ate for the rest of the day. 

Breakfast - Paleo chili 1 bowl

Snack - Chicken (leftovers of the onion jalapeno thing I made) with broccoli some apple and Almonds

Lunch - Chicken Same as above (trying to finish it off =D ) spinnach salad with avocado and almonds

Snack - Chicken See above broccoli the other half of the apple and almonds

Picture of snack lunch and snack! enjoy

Dinner something Paleo I swear!

Then a whole lot of water and some sleep for tomorrow!

And a Bad week of tracking Begins!

As you can see I am writing this post today the 3rd of October for the 23rd of September!  I apologize I got lazy and caught up in school and work and all sorts of other things so here comes a whole week of poor food tracking on my part, I've forgotten and lost food logs and pictures!

Today the 23rd I ate something for breakfast I don't remember what just that it was paleo and that I was still hungry I think it may have been a bowl of Paleo Chili. Then for my snacks and lunch I just know I ate some combination of turkey/chicken, Broccoli/spinach or fruit and almonds.  

Dinner I have have a picture!!! it was a bowl of Paleo Chili with Eggplant Parmesan minus the breading and then some cauliflower. So that was Monday!