Friday, August 30, 2013

#Whole30 month #4 Week #1

I have started my 4th month in a row of #Whole30.
Below are the meals I came up with this week.

I cooked some beef chunks and then used the beef juice to cook some shredded zucchini and grated carrots. I made lettuce wraps with it.

Iceberg lettuce, spinach, vine ripe tomato, olives, left over beef shredded, drizzled with coconut oil, lime juice, salt an pepper

My version of a chocolate shake, the #Paleo way. It's got a frozen banana, a spoon full of 100% cocoa powder (no dairy, no sweeteners, just pure cocoa), a medium size kale leaf, a handful of spinach leaves. Filled halfway with PureAlmond unsweetened vanilla Silk almond milk (no sweeteners, no carrageenan). Always read your labels, there's almond and coconut milk out there that have carrageenan, added sugar etc, same goes for cocoa.I finished filling it up to the max Line with water, so as far as the liquid is concerned it was half water half almond milk.

Angus choice roast beef "sandwich".

Zucchini, yellow squash, ripe plantain topped with a drizzle of evoo and Italian seasonings. Roasted in the oven at 350 till done.

Thick meat sauce that I made for the kids' spaghetti. I'm reserving a bowl of it for myself so I can use it on my veggies and eggs etc. Meat sauce contains Ground beef, Italian seasonings, garlic, tomato sauce.

2 mushrooms, sliced, 1 zucchini, 1 yellow squash, 1 tomato, chopped, sautéed in olive oil. Added meat sauce at the end.

Morning cup of Java with unsweetened vanilla almond milk.

Lettuce, tomato, almonds and meat sauce salad.

Scrambled eggs with meat sauce and ripe plantains, cooked in coconut oil. Spinach with lime juice and grapes.

Till next time,
Have a happy, healthy, crunchy green day! :-)

Workout of the day, The "Cindy", #crossfit- August 28

WOD The "Cindy" August 28

Warm Up

2 Rounds not for time

400m Run outside
6 Bench Dips (20" Box)
4 Burpees


5 rounds not for time

5 Ring Rows (Progression of Pull Ups)

 WOD "Cindy" + 200m Run

20 Min AMRAP( as many rounds as possible)

My personal score was 7 rounds plus 10 more pushups

5 Pull ups
10 Push ups
15 Body Weigh Squats
200m Run

50 Roman Chair Leglifts

Workout of the Day #Crossfit #WOD- August 29

WOD August 29th

Warm Up

400m Run (outside up the hill)
2 Rounds not for time
10 Ring Rows
5 Push Ups
10 Pass Throughs
10 Sit ups


21-15-9 for time.
My personal time was 10:04
21 Box Jumps
21 Burpees
21 Sit ups

15 Box Jumps
15 Burpees
15 Sit Ups

9 Box Jumps
9 Burpees, 
9 Sit Ups

 Cash Out! : 800m Run outside up the hill

Wednesday, August 28, 2013

Workout of the day- #WOD #Crossfit August 27

#WOD #Crossfit August 27

Warm Up

2 Rounds not for time

200m Row machine
20 Back Extensions
10 Pass throughs
10 Overhead Squats


(I did two rounds)
50 Jumping Jacks
400m Run (out in the parking lot, up the hill and back)
30 Back Extensions
200m Run (again out in the parking lot, up the hill half way and back)
10 Overhead Squats
5 Burpees

Tuesday, August 27, 2013

Workout of the Day #Crossfit #WOD- August 26

WOD August 26

Warm Up

400m run (.25)
30 Back Extensions
20 Air Squats
10 Flash Push Ups

 Strength /Endurance

8 rounds of Air Squats
I did an average of 8-10 squats per round


12 min AMRAP

(my personal time was 12 rounds)
5 Sit up
7 Back Extensions
9 KB Swings


400m Run
50 Walking Lunges

Workout of the Day #Crossfit #WOD-August 23

Crossfit WOD August 23rd

Warm up

400m (.25) Run
20 Back Extensions
200m (.17) Run
20 Back Extensions
200m (.17) Run
20 Air Squats


7 Rounds as fast as possible 

(My personal time was 7 rounds in 13:20)

8 Burpees
50m Farmers Carry

Crook caught on Tape - News coverage by CBS Atlanta

Here is the news story coverage by Veronica Griffin from CBS Atlanta which aired on Monday August 26th at 11 pm.

Family adds security cameras to catch crooks

Monday, August 26, 2013

Burglary on Jamerson Rd

A warning to neighbors living along Jamerson Rd near Canton Rd in Marietta near the Cherokee/Cobb county line:

A Thief stole a blower and a weed eater right out of our carport on Sunday August 25 at approximately 2:59 am.

Have you seen this Thief?


We filed a police report with Cobb County Police Department (Precinct #4) first thing Sunday morning.

I  want to send a warning to other people living along Jamerson Rd near Canton  Rd in Marietta (close to the Cherokee/Cobb county line), don't leave anything out in your carport! and file a police report if anything comes up missing!

These items were not visible from the road so this guy must of been scoping out the street on foot or watching my husband do yard work during the day.

It is not the first time things have come up missing. About 2 years back our tile saw was stolen out of the carport.  Just last week our next door neighbor on the corner found his vehicles had been riffled through, nothing missing but contents had been gone through. Further down the street also this year another neighbor had his bicycle stolen out of his carport and last year another neighbor on the same street had his music equipment stolen out of his house. (these last two neighbors i don't know which houses there were, they both alerted everyone on the street by going door to door letting everyone know what happened when it happened.)

Link to TV News coverage by Veronica Griffin of CBS Atlanta

Take a look at the video  and pictures and keep alert!

Friday, August 23, 2013

#Whole30 Third month Week 4 #Paleo #Recipes

 Where has time gone. I have completed 12 weeks of Whole30 so far. 
I can't believe I have been grain, dairy, legume and sugar free for this long, but where there is a will there is a way.
I'm feeling great and fit. Here are the meals I came up with this past week.

Bacon, eggs and Yuca. Heated up the Yuca in the pan to char the outside a little, cooked the two eggs with tomato sauce.

Steak, Spaghetti squash w/ sauce, yuca w/ garlic, lime juice and evoo and broccoli with a tablespoon of homemade mayo for dipping.

The hubby made me bacon and eggs :-)

Tuna lettuce wraps. Tuna with homemade mayo, mustard, salt, pepper and raisins. Rolled up in two overlapping lettuce leaves.

Baked curry chicken breast, broccoli, yuca, leftover spaghetti squash and homemade mayo for dipping.

Ham, tomato, spinach and eggs for a filling breakfast.

Got home from the Gym hungry so I fixed this plate with left over baked curry chicken, cold, right out of the fridge. Added some spinach, a handful of olives, grapes, almonds, raisins and blueberries.

Today is end of Week 4 of my third month of whole30. I made a big pot of chopped cabbage, carrots, sweet potatoes, fresh grated ginger and coconut oil. Added some water, covered it and let it cook down. I seasoned it with salt and pepper. I also added beef sausage to it.

Grated some fresh ginger over boiling water, went out to the garden and picked some mint, added it to the boiling water. Then after I let it sit for a while I strained it into a jug. It will make an energizing refreshing drink later.

Till next time,
Have a happy healthy crunchy green day! :-)

Workout of the Day #Crossfit #WOD- August 22

WOD August 22

Warm Up

2 Rounds

200m Run (.17)
20 Back Extension
20 Pass Throughs
10 Bike Stretches


3 rounds

10 Kettle Bell Swings  (20 lb)
15 min Amrap
200m (.17) run
20 Kettle Bell Swings (I used a 20 lb weight)

200m = 20 reps
1 rnd = 40 reps
My personal score was 4 rounds PLUS 200 meters PLUS 10 kettle bells swings
total reps 190

Thursday, August 22, 2013

Work out of the day #WOD #Crossfit- August 21

WOD- Wednesday August 21

Warm Up

400m Run
20 Back Extensions
15 Air Squats
10 Push Ups
5 Pass Throughs


Plank Holds
30 seconds EMOM
for 5 Minutes


My personal time was 7:25

21 Burpees
21 Wall Balls (used 10 lb ball)
15 Burpees
15 Wall Balls
9 Burpees
9 Wall Balls

 Cash out

I ran 1.13 miles in 15 minutes.