Day 9 of 90

Happy Monday!!

I went to work, went to the gym, and had a pretty typical day. Nothing exciting.

Here's today's stuff:

Breakfast- 2 eggs

Snack - Blueberries, Cashews

Lunch - Salad (lettuce, tomatoes, onions, Boar's Head Cracked Pepper Turkey, Roasted Red peppers)

Snack - Apple, Cashews

Post-workout Protein Shake

Dinner - Left over Asian Shrimp Stir-fry on top of spaghetti squash

Workout:

I. Partner Medicine Ball stretching

II. 10x10 Burpee Pull-Ups (finished 9 rounds in about 21 minutes with a partner, and doing ring rows)

III. Technique work on Power cleans - 5x3 with 55lbs

Have a wonderful evening!

Day 8 of 90

Today was another quiet day. Finished my last application, went to the Co-op, and made an awesome dinner that will be at least 3 meals this week. :) PLUS I MADE IT THRU 1 WEEK PALEO!!!

This afternoon I went to Honest Weight Co-op. Its a small place on Central Ave. I was looking specifically for coconut aminos so I could make my stir fry tonight, and saw that they had it online. So I figured it would be a good time to go wander through and see what all they had and how their prices compared to the other local grocery stores. It was great to see the co-op. They had a bulk section, a frozen meat section of all grass-fed stuff (which I picked up my first grassfed top sirloin), a veggie section, and the other processed food stuff. All natural organic stuff. Pretty cool. I did get like 10 button mushrooms for like 60 cents, and 4 apples for like 2.50. All in all, I liked it, and I'll go there for small things I might need, but I don't think that I will be making it my main grocery store. Here's their website if you want to find out some more information: http://honestweight.coop/

I also stopped at Hannaford on my way home, and their spaghetti squash is 99 cents a pound, not the 1.49 at The Fresh Market or the 1.99 at P-Chop. Take note all :)

Tonight I made Asian Shrimp Stir-Fry. Yum. And I put it on top of my favorite spaghetti squash. Total win :) Here's how I made it, and some pictures...

For the sauce:

Ingredients:
• 1 ½ tsp. sesame oil
• ½ tsp. minced garlic
• ½ tsp. minced ginger
• ½ cup organic/natural/gluten free Chicken Broth
• 1 tbsp coconut aminos
• 1/8 tsp. red pepper flakes

• ½ tsp. salt
• 1 Tbs. apple cider vinegar

• ¼ tsp. pepper
• 1 ½ tsp. lemon juice
• 1 ½ tsp. guar gum (a vegetable thickener that has about three times the power of cornstarch.

Whisk sauce briskly while slowly adding the guar gum)

Process:

1. Heat sesame oil in a small sauce pan. (Don't go too hot, and watch it, the sesame oil will burn,

and smell bad)

2. Add ginger and garlic and sautee over medium heat for a few seconds to bring out the flavors.

3. Add chicken broth, coconut aminos, red pepper flakes, salt, pepper, and lemon juice

and vinegar.

4. Bring just to a boil while stirring. Whisk vigorously while adding in guar gum in small amounts

until desired thickness.

5. Whisk until sauce reaches a full boil, then simmer for 30 seconds, remove from heat and set

aside. (Mine ended up a little thick so I added more chicken broth and aminos to thin it out

a little)

For the Stir-Fry:

1 pound of shrimp (I used raw, so I had to cook my shrimp first, if you use pre-cooked, do your

veggies first)

2 tbsp coconut oil

veggies: I used a zucchini, mushrooms, red bell pepper and green bell pepper, then added a frozen broccoli, carrot, water chestnut mix

1. Heat 1 tbsp of coconut oil, and cook shrimp until pink. Remove from pan.

2. Heat remaining coconut oil, add fresh and frozen veggies and saute until desired softness/until the frozen ones are cooked.

3. Add the shrimp back in to the pan

4. Add the sauce that you cooked above, stir, and I let it saute for about 5 more minutes on low heat to get all the flavors in.

I'm a spice junky, so I added Franks Red Hot after I plated it on top of the spaghetti squash.

Today was another rest day from CF. Tomorrow I'm back at it, and hopefully I'll be able to get back to 5 times a week rather than just 4 like last week.

Have a great week!!

Day 7 of 90

Today was Saturday, took a rest day, slept in late, went grocery shopping, napped, and had dinner with a very good friend ;)

We actually went to Cheesecake Factory, and I was freaking out all afternoon about what I would order. I mean clearly my all time favorite is the Spicy Chipotle Chicken Pasta (yum...and of course that is what my friend ordered...haha), but it is VERY Clearly NOT Paleo :) So I figured I would just go and order a steak or salmon with veggies or a salad. As I was looking through the menu though, I found a Seared Tuna Tataki Salad. Rare Ahi tuna, mixed greens, avocado, tomatos, and a wasabi vinagrette (which I ordered on the side). The picture below (minus the green dressing stuff) is what I had. So delicious and light. And I'm 99% sure it was Paleo friendly!!

Since it was a rest day, no CF today.

Food:

Breakfast- 3 eggs, leftover guacamole, green bell peppers, and a little bit of left over steak

Lunch - Leftover Chicken stirfry

Dinner- as above

Snack - apple with almond butter and pistachios

It was a nice relaxing Saturday, and tomorrow is Sunday. Hopefully it'll bring more of the same, and I am excited because I am going to go to the Honest Weight Co-op on Central Ave. Check in tomorrow for that!

Day 6 of 90

It's Friday. What a great statement.

This is gonna be wicked short cause it's late.

Went to work, leg/knee still bothering me (more on that later), hit CF, then went to the mall with the roomie...always a good Friday night activity...even if walking is a problem.

So the leg/knee...I don't know if it is from just moving so much again or if something is up, but every once in a while (mostly while I am walking), my knee will just buckle and my leg will almost give out...it's almost as if I am trying to walk with a gangster gimp. Haha, my knee is a little sore, but it is more weakness and not being able to support my weight as I am walking. I think that I am going to take rest Saturday and Sunday, and see what happens. Maybe I'll hit the MELT class if I am feeling up to it/ want to spend a little extra money. :) I just get nervous that I am going to hyper-extend my knee backwards as I walk because of it giving out...I'll keep you updated.

Well, I'll wrap up for the day:

Breakfast - 3 eggs

Snack - Apple

Lunch - Salad (see photo below...I swear, as simple as it is, it's delicious!!)

Snack - pistachios and a clementine (another photo too hehe)

Post-workout protein shake

Dinner - leftover chicken stir-fry

Snack - fresh veggies w/ guacamole

Awesome Lunch Salad

Pistachios and Clementine Snack! :) yum

WOD:

I. Warm-up: 3 rounds 10 squats, 10 push-ups, 30 seconds Samson Stretch each leg

II. "Old Dirty Hill" - for time: Finished 7:46 with 10lb ball

-30 wall balls

-21 pull ups

-30 wall balls

-15 pull ups

-30 wall balls

-9 pull ups

-30 wall balls

III. Tall Cleans 5x5 (technique) - done with 35lb bar

Happy Friday, Have a wonderful weekend!!

Day 5 of 90

Wow, I feel really bad that my titles for each day are totally lame. But...it's helping me keep track. And for the next 26 days, it tells me what date it is... :)

Today was another day at Young's pharmacy. I met my preceptor, learned more about the pharmacy, and it's so interesting every day to learn more about a small business/ independent pharmacy. One of the lady's that works in the front of the general store is amazing. I told her that I can't eat bread, and since they give the students lunch everyday, she made me a salad with what she had. Such a sweetheart. I have a feeling I might start liking tomatoes by the end of this rotation cause I feel bad/rude not eating them :)

So I had packed up my gym stuff last night, got my protein shake ready, my snacks, and my clothing in my gym bag. Since I get off rotation at 5pm, I headed straight from Averill Park to CF, and had time to change and stretch before the WOD. Trust me. I needed it. Even with the day off yesterday, stretching yesterday (yes including my couch stretch in the evening), I was sore and tight. I don't want to have another day of complaining...but I will end with this. Never more than 2 days in a row off again!! :)

The WOD was fantastic. My partner in crime, Kim, is the best person that I could ask for at the gym. So encouraging, so funny, just awesome. And I always look forward to the workouts that we are at the gym at the same time. Plus she does one of the coolest things I've ever heard of. She is the "eyes" for a blind girl that skis! They are training for the Paraolympics right now. Here's a website that talks about Staci, the girl she skis with. Definitely worth reading, it's so cool. http://stacimannella.com/ And she's my workout buddy!!

Today's WOD was hard. Not gonna lie. Burpees = Death. I can always keep moving, and get through them, but I slow down, and it's just bad. Haha For those of you that don't know what a burpee is, please see this link for a short demonstration: http://www.youtube.com/watch?v=yWphBk-Izh0

Let me wrap this up, I'm starting to ramble. Here's what the day looked like:

Breakfast - 3 eggs, blueberries

Snack - Almonds

Lunch - Salad with tomatoes, cracked pepper turkey, ham, roasted red peppers, fresh green peppers, fresh carrots, fresh celery, oil with seasoning for dressing

Post workout -Protein Shake

Snack - Fresh veggies with guacamole

Dinner - Chicken Stir Fry (I needed a change from all the spaghetti)

CHICKEN STIR FRY

coconut oil

4 chicken cutlets cut into pieces

I put the following seasonings, and I do not measure...just shake til appropriate :)

parsley

paprika

italian seasoning

onion powder

crushed red peppers

1 teaspoonful of crushed garlic from the fridge

Szechuan frozen veggie mix (it had snow peas, but I picked those out as I was eating dinner)

and the kicker secret...a drizzle of sesame oil

1) Warm pan and melt some coconut oil.

2) Cook chicken with garlic and add all spices as you determine you like

3) Add frozen veggies and let cook

4) As veggies are done cooking, drizzle sesame oil over the stir-fry. Stir.

5) Let simmer a few minutes, then enjoy!!

Workout:

I. 1 RM (rep max) Deadlift - 235lbs (PR!)

II. "Jeremy" 21-15-9

Overhead Squat

Burpees

-COMPLETED with 25lb bar in 7:21 (Coulda been a PR, but I don't think so...I don't

remember from the last time I did it months ago, because it was before I was writing my

workouts down)

I could definitely feel that I was getting back into it, having to use a lighter bar, but I didn't even think I would finish in the 8 minute time cap the Caleb (one of our coaches) gave us today. But, I did it. And while I was finishing I was reminded while I love the CF community. Each time I am at the gym all the coaches are pushing me, wanting me to go faster and harder and do better for myself, because they believe I can. And while I was struggling to finish tonight (like I said, burpees SUCK), all I could hear from the other Crossfitters and Caleb and Ari (another coach) was "Come on Alyssa! You can do it!" or "Down on the ground, get back up!!" It's the reason why I fell in LOVE with CF, and it's the reason why I continue to go!!!

Good luck fellow CF-ers! Stay strong!! 85 days to go!!!

Day 4 of 90

Today was my first day at Young's Pharmacy and General Store for Block F. My 5th of 6!! Pretty soon, I'll have to start a 60 day countdown until I finish school! :)

The day went really well, I like the atmosphere of the pharmacy and general store, and the small down feel.

After I got out of rotation at 5, I had to haul butt home, pick up my applications that are due at the beginning of next week, stopped at CVS for a prescription, packaging tape, paper clips and the picture I had printed to send along in my application. Needless to say, the 10 minute stop was 20. I was panicking, I had to get to the Post Office to get my application that is due Monday out TONIGHT. So I get down to Central Ave, keep following my phone, telling me it was right where I was, but there was nothing but the mall. So I drove a little further up the road, realized the addresses were in the 1300s and I needed 1400s. So I turn around and start heading back towards the dot on my phone. So rather than drive and get pissed, I pulled into the Sears parking lot at ran into their auto store and asked the first lady I found in line if she knew of a Post Office in the area, cause the address was bringing me to that spot. She gave me to the T directions, and I was off. She was a life saver. I get into the Post Office, and get my stuff mailed out, and I was home by 635ish. Long day. (Future reference: Post Office at Colonie Mall = the entrance in between Christmas Tree Shops and Boscovs)

And to top it all of...I was not able to stand well today...CF has destroyed my quads. I am in pain. Haha, I was standing/walking around the pharmacy today and my legs kept buckling. I was shocked I didn't just collapse. Hopefully when it is time to get to CF tomorrow at 6pm, I'll be able to move better. :)

So after the long day...yet again dinner was leftovers. :(

Breakfast- 3 eggs, clementine

Snacks/Lunch - Grapes, 2 clementines, and raw cashews

Dinner - Spaghetti squash, fresh veggies w/ guacamole I made :)

Guacamole:

2 avocados

1 roma tomato, seeded and diced

1/2 a red onion

2 teaspoons of chopped garlic (I used the store bought stuff in a jar)

approx 1 tablespoon chopped cilantro

juice from 1/2 a lime

salt to taste

1) pit the avocados, and smash the avocado in a bowl (I did mine right into the tupperware)

2) add tomato, onion, garlic, cilantro, and lime juice and stir

3) add salt to your liking

No working out today...rest day.

Happy Hump Day all!! :) - I have all 7 residency applications in...only ONE to go!!!

Day 3 of 90

Today, as any other day does, came and went.

It was the first day of my new rotation, but I had to go sit through orientation to learn about the community pharmacy rotation I am starting. 8-1:30. Don't worry. I am a pro at inhalers, diabetes monitors, and am ready to collect data about patients on NSAIDs at risk for Chronic Kidney Failure. Score!

After, coming home and realizing that today is 1/3, and that I have not submitted my residency application for my first choice, which is due 1/9...I panicked. I have one more component of the application to complete, and it's the most important part. My Personal Statement. So I spent about 35 minutes typing as fast as I could, then took a 2 hour nap. That was a lot of thinking! I got up on time to get to CF by 6pm. And was pumped to see everybody!! I saw people that were finishing their workout, my friend Nicole, and was thrilled to be working out with Kim (my wingman!!) and Julie! I hadn't seen these guys since the end of November, and let me tell you. I missed them. Plus they kicked my butt today working out. Such a great hour. I struggled through "Cindy", but like I said before, I feel like I am starting at square one...but...I'm doing it again. And it feels great.

Dinner was leftovers from last night, nothing exciting. Sorry for all you recipe hunters, I promise something new in the next few days.

Here is a funny story for the day. As I was reheating my spaghetti, Atticus (my 1.5 year old cat for those of you that don't know) was playing with one of his favorite balls, that has a bell in it, that bounces everywhere, yeah yeah yeah. Well it rolled under the oven. So I begrudgingly got down on the ground (I am struggling to move, and thought if I get on the ground, there is no way I am getting up), and looked under the oven. This is what I found:

I was wondering where all of his toys had been disappearing to. Question answered.

So the day:

Breakfast- Almonds and grapes (I was in the orientation)

Lunch - garden salad and tomato soup (NO CROUTONS!!) from Panera. Forgot to bring my lunch :(

Snack - clementine

Dinner - spaghetti with meat sauce

CF workout:

I. Max pull-ups: 3 with the tan band

II. "Cindy" - 20 minute AMRAP (as many reps as possible)

5 pull ups (scaled to ring rows)

10 push ups (on the knees)

15 air squats

COMPLETED - 11 rounds + 16 movements

III. 2 minute AMRAP boxjumps (Rx 20 inch box) - 21 jumps

-I should mention I completely missed the box and was a cause for concern ON MY FIRST JUMP!!!! (just like yesterday, how my wrist gave out and I caught the floor with my face, Coach Brett was there to try and mop up that mess...hahaha, I wasn't hurt)

Later gators!