Day 9. Week Two Begins!

How’s everyone feeling?

I know, I know. Your first weekend was Just. That. Awesome.


Today, I consumed: half coffee/half herbal blend with butter and pumpkin pie spice (delicious), banana, baby spinach, coconut milk, ground lamb, mustard, curry powder, cinnamon, cumin, kale, shredded zucchini, nori wraps, and a couple homemade potato chips (my husband has been known to slice a potato with the mandolin and throw it in some bacon fat…WHAT??).

Was only at the gym for a few hours to take care of some stuff so I only had time to get in a quick 2K row. As seems to be the theme lately, I gave myself a stern talking-to beforehand so I wouldn’t have an emotional meltdown seeing as I haven’t been training regularly lately. And what do you know, I hit 8:41.9, which is about 10 seconds off my best time ever. AND my stroke rate was super, super low (like 22spm). AND I only had to talk myself out of quitting twice (once at 1000m and once at 1500m). AND, I only felt like absolutely crapdeath for 20 minutes afterwards – all great things.

Last Thursday we had a great discussion at the Q&A. I wanted to list everything we mentioned here, but my computer seems to have eaten my notes, so tomorrow I’m going to try and figure out what exactly we talked about and then this coming Thursday I’m going to take notes by hand (yay!)

In the meantime, I’ve gotten a lot of requests to discuss something that SEEMS insurmountable when you’re just starting out, but I promise, is insanely easy with just a little bit of planning – and that’s the extended car/train/plane trip. Just like the entirety of the BCCC, prepping properly is key to your road trip being successful, because let me tell you – being starving after a six hour drive with nothing in sight but a Sbarro, a TCBY and a $9 bag of crappy Jack Links jerky does not set you up for a successful meal. That said, here’s how I handle planning for a long trip (please note that you may need to tweak slightly – I rarely fly, so obviously the whole liquid thing may need to be adjusted for carry-on bags).

1. Consider how long that trip really is and what your plans are upon arrival. Take this from someone who used to “pack snacks” for a TWO HOUR car trip. Sometimes, you do not need snacks and sometimes it’s good to remind yourself that you won’t actually die of starvation if you don’t eat for a few hours.

2. Assuming then that the trip is appropriately long and terrible and you really will need sustenance – may I recommend the following post as an excellent starting point? (It’s specifically great if your destination is one that means you won’t have a ton of options – like a hotel room, or camping or something. VIVA LA COOLER!)

3. Some things that I personally have packed in the car that tend to last a few hours before I worry about refrigeration – Roast Beef from Whole Foods (deli counter). Applegate farms turkey breast. Hardboiled eggs. Sardines. Wellshire Farm brand Tom’s Turkey Sticks (available at Whole Foods). Paleokits/Primal Pacs. Larabars. Trader Joe’s dried mango w/ no sugar added. Precut fruit from WF/Superfresh. Grapes. Olives. Unsweetened coconut flakes. Dark chocolate. Seltzer water. Any kind of nuts, although I don’t usually prefer these as a snack, tastewise. Bananas (nature’s most portable food!) Don’t laugh at me, I’ve even been known to grab those pouches of baby food that are blended fruits and veggies. Seriously, they’re delicious and they don’t spill. Shut it.

4. I can’t repeat enough – PLAN FOR THE WORST. During my Whole30, my worst case scenario happened – a Labor Day weekend at my uncle’s lakehouse that should have been pretty easy to handle. I figured grilling would happen so I’d just do the whole bunless burger/mustard/avocado thing with whatever vegetables were being made….and then it rained, and then trays of ziti and pasta salad were ordered. So, I ate a meal of the aforementioned turkey sticks and Larabars. Meh. My point is, shit can and will happen.

5. I have yet to find a restaurant that didn’t have SOME meal on it that I could make optimal. Notice I didn’t say “perfect” because you just never know when it comes to restaurant food – they’re infamous for using crappy vegetable oil or sneaking in sugar in ways you may not even know to avoid . FOR EXAMPLE: IHOP PUTS PANCAKE BATTER IN THEIR OMELETTES TO MAKE THE EGGS FLUFFY. Yes, that’s in all caps because it’s GROSS, but also because – seriously? – who would even think to ask whether the omelette was gluten free? Now, if I find out you live in Center City and are eating brunch at Ihop, I’ll slap you. But if you’re in an unfamiliar place, it’s not out of the question that you could end up there. Be aware! My go to options are a) sunnyside up eggs with a side of fruit, avocado if they have it b) omelette with mixed vegetables, no cheese unless you know they’re using good, high quality stuff and you’re not eliminating dairy of course c) a salad with protein on it, oil and vinegar on the side, d) bunless burger with bacon and avocado and a baked potato, e) steak and steamed broccoli. And this is just for your generic diner type restaurants – of course things get way easier if you throw in some ethnic options. Disclaimer: This does not mean that we DON’T expect you to be cooking your food during the BCCC. Restaurants will ALWAYS have their shortcomings. However, I know that sometimes travelling can be tough, and this is a good list to have around even after the BCCC is over. Don’t forget – if you’re going somewhere unfamiliar, post on the CFCC Eats Facebook page! Odds are someone has been there or at least has some suggestions for what’s a safe option.

Now – go forth in health and I’msorryItookawayalltheexcuses.

I don’t know what we’re yelling about.


12 Responses to “Day 9. Week Two Begins!”
  1. Erin Conti says:

    The start of week 2
    Ugh. I am having horrible junk food cravings. When will this subside? Ever??? All I wanted today was cheese fries, Chinese, cheesesteak, ice cream…I could go on and on.

    Breakfast was 2 eggs with chicken
    sausage and an english muffin.

    Lunch was at Sammy Chon’s in Chinatown and it was amazing. I had chicken dolsot and I was literally scraping the bowl it came in!!! I loved it. I tried kimchi for the first time. It was spicy and I love all things spicy. But I didn’t live the texture. I liked it much better if I paired it with something else.

    Dinner was an enormous salad.

    Missed out on the gym the last few days but I will be in there early tomorrow morning before leaving to go out of town for a few days.

    Here’s to a great 2nd week!!!

    • crossfitcentercity says:

      Hey Erin,

      Be patient and the cravings will wither and die if you stop feeding them.

      Quickie question – what’s up with your breakfast English muffin? That’s a pretty dense processed carb right in the morning (not to mention gluteny if that’s an issue for you, which it may be without you even realizing it), and it may be contributing to weird cravings in the afternoon.

      Just a thought, let me know!


  2. Luke L says:

    I’ve been having some difficulty with hunger the last couple days. Not that I’m hungry all the time, because I’m not, but that I’m hungry when I shouldn’t be and not hungry when I should be (or at least used to be). Normally I will get hungry for lunch sometime between 11 AM and 12:30 PM. Today it was 1:45 and I still wasn’t hungry really, but I decided to eat because I didn’t want to get on some weird schedule. So I ate lunch…and then 30 minutes later I was finally hungry! This was sort of frustrating as then I was hungry on and off for most of the afternoon even though I thought I ate a reasonable lunch. I’m not sure if I’m feeling satiated by breakfast longer because I’m consuming more fat during breakfast than I previously would, but I can’t explain why I get hungry after eating lunch. That just seems weird to me. Is this something I should expect to pass in the next couple of days? Because if I have to sit all afternoon feeling hungry after just having lunch I’m going to have one hell of a difficult time not making some awful food decisions.

    My food for the last couple of days can be found on my blog

    • crossfitcentercity says:

      Hey Luke –

      It’s totally normal for your hunger levels to be kind of weird as you’re changing your diet. Don’t be afraid to just eat when you’re hungry for a little while, just to get a feel for how things are settling out. I also find that when I eat a protein/fat based breakfast, I’m not hungry for a looong time – like 5-6 hours later. If you’re able, you shouldn’t be afraid of just listening to your hunger levels and you may find that things take care of themselves.

      The other thing that may be contributing to hunger is a) the fact that 1 chicken breast is not actually all that much food in terms of you and your needs. I just ran this by Erin and she said “that’s how much I would eat in a sitting” and she’s obviously a much smaller person :) If two chicken breasts sounds insurmountable you may want to consider consciously adding some fat to your lunch, or swapping out your lean protein for something fattier (like chicken thighs or ground beef).

      Let me know what you think!


      • Luke L says:

        I’m definitely good with eating more, but since you mentioned it, I think I tend to eat meals with very little fat at all at lunch. With breakfast and dinner for whatever reason I’ve chosen fattier meats or added something else with fat (like whole milk), but for lunch I haven’t been doing that. So going forward I’ll try 1) paying attention to when I’m hungry and eating accordingly and 2) having more fat at the lunch meal. I’d be pleased if combined that makes it so I don’t get hungry right before I work out, which is typically near the end of the day.
        Thanks for the input!

  3. Leila says:

    Just dropping in with an observation on my experience this time around. I am not attempting low-carb this BCCC, so I’ve been pretty much eating sweet potatoes, squash, some rice whenever I want. I was training for the oly meet so I think my training was supporting this carb level, these days I’m not sure so I may have to start paying attention to this.

    What I’ve noticed though is that compared to the prior BCCC’s, skipping sugar and dessert has been SO easy. I think I’ve had maybe 3 pieces of fruit in the last nine days. Granted, I’m not a fruit person, but I expected to want it more to take the place of the sugar I wasn’t eating.

    Anyways, I just thought this was interesting, and for those suffering through brutal sugar cravings, perhaps adding safe starches with some of you meals, in amounts that support your activity level, might be something to try.

    • crossfitcentercity says:


      That’s an awesome observation! I’m the same way – I am definitely a huge fan of fruit and I don’t think it should be a forbidden food at all, but I personally tend to feel better and have fewer cravings when I get my carbs more intentionally from starches rather than fruits.


  4. Cait says:

    Hey! I have been a little MIA when it comes to posting the past few days. An explanation of sorts is on the blog post but for the purpose of this post I will just recap my food intake and feelings! :) The tumblr had today’s food listed as Monday…I can’t figure out how to edit it so go by this one!

    – Breakfast: Black coffee (Saturdays are really bad sometimes with me missing meals – this was one of those Saturdays)
    – Lunch: Fritatta with ground turkey, kale, peppers, onions
    -Dinner: Sauteed spinach with crab meat and diced tomatoes SO GOOD!
    – Feelings: I got suuuuper cranky and tired and miserable and terrible and all of the bad adjectives because I hadn’t eaten breakfast. We were running a ton of errands that day and I just lost track. No where we went had something satisfying for me to just grab so rather than cheat on my goals, I waited it out. It was miserable for a while but once I ate I felt kinda better however not awesome. I think I through my whole system off missing breakfast so the whole day was just kinda blah.

    – Breakfast: Fritatta again and black coffee
    – Lunch: Salad with turkey lunch meat on top. Lots of greens and veggies…I love lunch salads!
    -Dinner at my parents! This included lots of delicious things that I couldn’t eat for appetizers and dessert but my mom and dad are amazing and actually googled some paleo recipes! Aren’t they the best? Lemon sage grilled chicken, roasted butternut squash, grilled sweet potatoes, and a salad.
    -Feelings: Felt really good and really really proud of myself for turning down many amazing things at my parents house including wine, goat cheese and figs, a million desserts, etxc.

    – Breakfast: Tablespoon of almond butter and a cup of black coffee
    – Lunch: a few bited of a really nasty plain salad from Cosi. I was at a work event where I was crazy busy all day and couldn’t eat any of the food available….sandwiches, potato salad, pasta salad.
    – Dinner: My co-workers and I went out to Buddakan to celebrate a successful event and I ate what I could from what we ordered (it’s all family style). I was insanely proud of myself for not trying any of the three desserts on our table! Had a cup of black coffee after dinner at 7:00pm
    – Feelings: Monday was insanely busy for me with the event so I didn’t get really hungry even though I probably needed the food. Again, proud of myself for not giving in even when it was more convenient!

    – Breakfast: Two fried eggs and some beans
    – Lunch: big salad with turkey lunch meat
    – Snack: a handful of mixed nuts (almonds, cashews, walnuts)
    – Dinner: Super amazing boyfriend Brian came through again as I had to work super late. He made grilled chicken, roasted sweet potatoes, and kale. Fantastic!
    – Dessert is happening now and it is a handful of red grapes and a cup of tea.
    – Feelings: Nice, easy eating day. Work was insane and I didn’t give in to junk food! Woot woot! :)

    • crossfitcentercity says:

      Cait –

      Amazing job over the past week! I know that those family functions can be TOUGH (although it’s awesome that your parents were so supportive!)

      I know you’re still adding meat in slowly – how would you feel about looking into some very high quality beef (or turkey) jerky to stash in your bag for emergencies? I hate the idea of you having to chomp down on a gross salad from Cosi if you can have something that’s better quality.


  5. Jeff B. says:

    Well, in the spirit of total accountablity…

    Totally kept on track while out of town — all of my expense receipts from Whole Foods — only to return to Philly sick as a dog, all thanks due to the guy I sat next to on the plane, coughing without covering his mouth. When I get sick, for whatever reason, I crave chicken soup and chopped liver, which I promptly sought yesterday afternoon at Reading Terminal Market.

    I forgot there are noodles in chicken soup. So, after a few minutes of trying to maneuver my spoon around the noodles, I gave up. I just downed everything. So that was my first gluten exposure since starting the BCCC.

    That night, I had to attend a work recruiting dinner at Amis and my throat was on fire. I ordered a hot toddy just to be able to talk, which, in all honesty, wasn’t necessary — I could have had the tea WITHOUT the brandy. So that was my first alcohol exposure since starting the BCCC.

    Just goes to show how not feeling well can lower my drive. Other than that I’ve been on track with diet. Training and stretching have been nonexistent, though, since I am just dead when I get home from work. Not happy about that. Downing high dose vitamin C, eating lots of veggies, getting my sleep…hoping to get back to CFCC ASAP!

    • crossfitcentercity says:

      You crave chicken soup and liver because BROTH AND LIVER ARE MAGIC!

      Seriously. Drink all the broth and eat all the liver when you’re sick! Just avoid the noodles. Feel better soon!

  6. Khanh says:


    Breakfast: 2 egg omelet with bacons, peppers, onions, and tomatoes. 1 cup of coffee.

    Before noon session was a smoothie made with 1 avacado, 1 banana, soymilk, and a handful of kale (I won’t be drinking that anymore, blegh!!!)

    Lunch: A chocolate, peanut butter, banana protein shake. Some left over short ribs that I made on Saturday with some rice and kimchi.

    Dinner: Heather’s pulled pork with some coleslaw with vinager.

    Snack: Some raw unsalted almonds.\


    Breakfast: 2 egg omelet with bacons, peppers, onions, and tomatoes. 1 cup of coffee.

    Lunch: A chocolate, peanut butter, banana protein shake. Spaghetti squash with meatballs and sauce. All made from scratch.

    Dinner: The same as lunch. Plus half a chicken breast with some sautéed zucchinis


    Breakfast: 3 egg omelet with bacons, peppers, onions, tomatoes, and spinach. 1 cup of coffee.

    Lunch: A chocolate, peanut butter, banana protein shake, The last of the spaghetti squash with the meatballs and sauce.

    Snack: 1 chicken breast with some sautéed zucchinis

    Dinner: Ground beef with guacamole, salsa, and an avocado. I added some rice too.

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