Food diary 1/19/2012

9:15 AM: black coffee. Ground lamb with 2 eggs, spinach, a little kombucha store bought.
2:15 PM: Caramel hot chocolate at Starbucks. Sardines, apple, macadamias.
7:30 PM: .63 lb salmon fillet, 1-2 cups pureed turnips with butter that Tom made. White wine.

10:30 AM: Walked to gym with Tom in icy snow. Tense!

4 PM:
Pistols practice up to 24 kg x 1 per side in WL shoes. Then: AMRAP 20 minutes
5 KB swings (24 kg)
7 KB cleans on 1 side (16 kg)
10 KB deadlifts (24 kg)
I got 14+ rounds. So tired!

Food diary 1/18/2012

9 AM: Black coffee, 3 eggs scrambled, “several” slices of bacon. Tom cooked.
3 PM: Sardines, apple, some macadamias.
8PM: Steak, kale, 2 glasses white wine

Deadlifts up to 1 at 217. I was planning to do five but was tired for some reason.
20 lunges (10 per side with 15 lbs in each hand)
25 push-ups
20 lunges
25 sit-ups
20 lunges
25 long jumps
20 lunges
25 burpees
9:08, not one of the faster people today.

Food diary 1/17/2012

11 AM: black coffee.
2 PM: ground lamb, 3 eggs, spinach, homemade kombucha, apple, a few almonds.
7:30 PM: almost two “natural” kielbasa, boiled then broiled. Chard and collards sauteed in a mix of coconut oil and butter. Small chocolate bar. Kombucha. Tiny glass of sherry (Yuck).

Exercise: just a few turkish get-ups, pull-ups, and experimenting with two-handed dumbbell get-ups.

Food diary 1/16/2012

10 AM: black coffee
1 PM: ground lamb with 3 eggs and a bunch of spinach, kombucha, apple, a few almonds (1 almond per large bite of apple)
9 PM: .4 lb grass-fed steak from Madison Market, sauteed chard and collards (market was out of kale and lots of other things because of “the snow scare”). Kombucha.


Lots of Turkish get-ups (12 kg) mixed in with double and single floor presses and RKC arm bar stretch. “SoMo,” rx, 8:46. More TGU and floor press with my classes. Tired / more tired after yesterday’s front squats.

Food diary 1/15/2012

10 AM: Bing’s sweet potato hash with sausage, peppers, 3 eggs, side of bacon. Coffee.

Exercise: front squats up to three sets of two at 185 (a PR). Very pleased! I put a video on Facebook. Then:

Ascending reps 1, 1, 1, 2, 2, 2, 3, 3, 3, etc as high as possible in 10 minutes of:
2 x 12kg kettlebell swing, clean, pushpress. I got partway through the set of 11… I did 11 swings and some of the cleans.

7 PM: .6 lb “American Kobe style” steak from Uwajimaya, kale, 2 glasses white wine.

Food diary 1/14/2012

A long, three-meal day.

6:30 AM: 1/3 or 1/2 lb ground pork cooked with two eggs and spinach. Coffee.
12:30 PM: Starbucks hot chocolate. Two grilled sausages – lamb and spicy beef. Half an avocado. Homemade kombucha.
7:45 PM: 3/4 lb of baked salmon and a huge amount of brussels sprouts roasted with bacon. 1 glass white wine.
12 midnight (after getting home from Allen Stone show): 1 glass white wine.

Food diary 1/13/2012

9 AM: black coffee.
2:15 PM: 1/2 lb ground pork browned with 3 eggs and spinach. Homemade kombucha. Apple. Almonds. Half an hour later I was all bloated in the belly. Somehow I think this was the combination of the apple and the almonds! Next time I’ll try just one or the other.
8 PM: Cheap steak and broccolini and three bites of mashed potatoes, one glass white wine, at Hudson. Later at home, one glass of white wine. It was a two-meal day.

By the time I ate at 2:15 I was hungry and euphoric. Driving home from an errand at U Village at 1:15, hungry, I noticed my mind was darting all over the place about various things I’d do when I got home before going back to the gym. It was a little hyperactive. I often get that way when I’m getting a migraine, but I wasn’t getting a migraine and I haven’t had one in the two weeks I’ve been eating less often. Just a coincidence, so far, I have to think. I was able to calm my thoughts and eat my brunch and relax.

Food diary 1/12/2012

10 AM: 3 eggs, 1/3 or 1/2 lb ground lamb, cooked in lard with a bunch of spinach. Homemade kombucha. Coffee

Exercise: 6 sets of deadlifts finishing with 3 at 239. Couldn’t pick it up a fourth time! Calc. 1 RM is 263, still better than I’ve ever actually lifted. We had high rep DLs yesterday. I was very close to lifting this five times today and I think if I hadn’t done yesterday’s workout I would have had it. Then: 30 sec on 10 sec off, 6 rounds, KB swings 16kg, 20″ box jump, 20# dumbbell pushpresses, score 285 (unless I miscounted!).

2 PM: sardines, apple, almonds, homemade kombucha
9 PM: .62 lb spencer steak grilled with sauteed kale, 1 glass white wine. It was a 3-meal day. I’m keeping my lunches small on these days and I don’t have the urge to just keep eating. That is a change.


Food diary 1/11/2012

Today is the second anniversary of Jan. 11, 2010, when we opened CrossFit 206 in Leschi.

8 AM: black coffee.
10 AM: 3 eggs, ground lamb, spinach, all browned/sauteed in tallow. 10 oz homemade kombucha.
3:30 PM: 1 can sardines, 1 apple, 1/2 cup salted roasted almonds.

Back squats up to 5 at 190
“CrossFit Open 11.2″ AMRAP 15 minutes – 9 deadlifts 100#, 12 hand-release plank push-ups, 15 20” box jumps. I got 7 rounds + 33 reps. I think that’s more than last year. I’m not sure.

9 PM: .6 lb king salmon, baked in oven, kale sauteed with a slice of bacon in lard. 2 glasses white wine.

This was a 3-meal day. The small lunch was perfect. Wednesdays and Thursdays are my busiest days in the gym so I’m not sure I’ll ever eat only two meals on those days.

Food diary 1/10/2012

10 AM: ground pork, 3 eggs, spinach, cooked in beef tallow. Coffee.
7 PM: .51 lb filet mignon that I grilled. Lots of kale cooked in lots of lard along with 1 strip of bacon. 10-12 oz of very vinegary homemade kombucha.
8:30 PM: An apple. 9:30 Herb tea with Natural Calm.

This was sooo delicious! I sautee kale in saturated fat (coconut oil or lard) enough so that the kale gets crispy and greasy from the absorbed fat. It’s better than french fries! The strip of bacon in it was something I hadn’t tried before but it made the whole meal feel more decadent. When I only eat twice a day, I really appreciate my meals.

Think all this saturated fat sounds like a really bad idea? I had my blood numbers checked recently. Blood pressure 113 over 67, fasting glucose 80, triglycerides 45, total cholesterol 211 (as it’s been for at least five years) with HDL of 83 (higher than ever). But my favorite result of eating tons of fat (besides the deliciousness) is that my skin and hair are better than they ever used to be. WebMD says “Foods that are high in trans fats and saturated fats can raise triglyceride levels,” but clearly they are conflating trans fat with saturated fat, and it’s not the saturated fat that raises them. Normal triglycerides are considered to be anything under 150 but I never want to be anywhere near that. WebMD also says “Drinking more than one drink a day for women or two for men can raise triglyceride levels considerably,” but that “Reducing saturated fat, trans fat, and cholesterol in your diet can improve triglyceride levels as well as help manage cholesterol,” once again conflating several things. I don’t believe any of it except probably the part about trans fats–which also travel with processed starchy junk food. Eliminate all starchy junk food and alcohol, and eat the most nutrient-dense whole foods, and exercise, and see what happens to your triglycerides and cholesterol.