[nelie]

I haven't been participating in this thread but I think I need to

Past weekend was ok but not great. Next weekend has no guarantees.

I'm trying to figure out my breakfast. I've flipped flopped on breakfast quite a bit over the last year. This morning I had a protein shake. I think that is what I'll focus on this week.

I walked the dogs this morning but plan to have a workout later on today.

[midwife]

Thanks for starting the thread, Nelie!

Saturday was so-so.
Sunday: POP. Yeah! I'm going to stringing together POP days again.

Monday:
pnb toast, eggs
cc/berries
beans, protein of some kind
turkey, fruit
protein, veggies
1 hr weight for sure. Maybe a run.

[WaterRat]

I too need some semblence of accountability.

B - cheerios, skim, walnuts, ww toast,
S - HB egg
L - leftover dirty rice with added beans, 7% burger, tomatoes (no self respecting cajun would recognize it!)
S - cottage cheese, peach
D - chicken in some form, probably grilled, broccoli, sweet potato

[Depalma]

Today's food:

Meal 1: 6 oz turkey chourico, 2 cups of green beans

Meals 2 and 3 (1/2 each meal): 8 oz chicken breast, 3 bags of stir fry vegetables, 1/2 cup of dopiaza curry sauce.

Meal 4: the old stand-by: turkey/guacamole roll up

3 cups of coffee with sf french vanilla coffee-mate throughout the day.

Exercise:

Warmup: (3 rounds)
Samson Stretch
OH Squatx10
Incline situps x 10
Good mornings x 10
Pullups x10
Dips x 10

Strength:

Back Squat:
3 warmup sets at 40, 50, and 60% of 1RM, then 1x5@75%, 1x5@80%, 1x as many as possible (7)@85%.

Conditioning:

CrossFit "Fran"

21-15-9 reps for time of:

95# Thrusters
Pullups

Great workout. Not so great time of 10:23. My dip pullup station is not sturdy enough for kipping and I don't know how any way. Had to go down to single pullups way too early in the first two rounds. Might have been a good idea to sub out the pullups in the warmup when doing this workout. First time doing Fran, so I have nowhere to go but up.....actually down.

[nelie]

I had a great day today. I walked the dogs this morning, quick walk. After work, I took the dogs for a 2.5 mile walk/run, mostly walking but some run intervals. Then I did my NRLW workout.

[Ilene]

Hey gang ... This is Tuesday but it feels like Monday to me since in Canada it was Victoria Day yesterday, so we were off work...

Other than yesterday, and Sunday was so-so, Saturday, Friday and Thursday were AWFUL!!!!!!!!!!!

Today is looking good so far ....

Food:

eggwhites oatmeal
yogurt, cc, bran
ham, asparagus
not sure what for supper yet... but it will be clean...

workout is running and maybe some weights...

[Depalma]

Yesterday was a rest day.

Yesterday's food:

Meal 1: 6 oz turkey chourico, 20 asparagus spears

Meals 2 and 3 (1/2 each meal): 3 bags of stir fry vegetables, 6oz italian style chicken sausage, 1/2 cup jalfrezzi curry sauce.

Meal 4: The usual turkey rollup

Meal 5: 1 serving of turkey pepperoni

3 cups of coffee with sf french vanilla coffee mate throughout the day.

Today's food:

Meal 1: 8oz 96% extra lean ground beef, 2 cups of mushrooms

Meals 2 and 3 (1/2 each meal): 3 bags of stir fry veg, 6oz salmon, 3/4 cup red curry sauce.

Meal 4: 1 cup of fresh fruit blend (honeydew, cantaloupe, pineapple, red grapes)

Meal 5: the usual turkey/guacamole rollup.

3 cups of coffee with sf french vanilla coffee mate throughout the day.

Today's exercise:

Warmup: (3 rounds)
Samson stretch
OH squat (15 lb PVC) x10
Ab Wheel rollouts x 10
SB back extensions x10
pullups x 10
Dips x10

Strength:

Bench Press
3 warmup sets of 5 @ 40, 50, 60% of 1RM then 1x3@80%, 1x3@85%, 1xAMAP (5)@90%

Conditioning:
5K row

[Depalma]

Food continues to be POP and I'm really enjoying the increased amount of metabolic conditioning work I have been doing.

Meal 1: 8 oz 96% extra lean ground beef, 20 asparagus spears

Meals 2 and 3 (1/2 each meal): 3 bags of stir fry vegetables, 8 oz chicken breast, 1/2 cup of tiki masala curry sauce.

Meal 4: 6 oz 97% fat free ham, 1 slice of reduced fat cheddar cheese, and mustard rolled in a low-carb, flax enriched lavash.

4 cups of coffee with sf french vanilla coffee mate throughout the day.

Exercise:

Warmup:
3 rounds
Samson strecth
OH Squats x10
Ab wheel rollouts x10
Swissball back extensions x10
Pullups x10
Dips x 10

Strength:
Trap Bar Deadlift
3 warmup sets at 40, 50, and 60% of 1RM, the worksets of 1x3@80%, 1x3@85%, and 1xAMAP (6)@90%.

Conditioning:
3 rounds for time of:

1 mile stationary bike
20 KB swings
10 Pullups

[Depalma]

Yesterday was a rest day but food was on plan.

Meal 1: 8 oz extra lean ground beef, 20 asparagus spears.

Meal 2: Turkey/guac rollup

Meal 3: lazy man's stuffed cabbage with extra lean ground beef and chopped cauliflower in place of the rice.

Meal 4: 6 oz salmon, green beans

Meal 5: 2 servings of turkey pepperoni

Today's food:

Meal 1: Lazy man's stuffed cabbage

Meals 2 and 3 (1/2 recipe each meal): 8 oz extra lean pork loin, 3 bags of stir fry vegetables, 1/2 cup jalfrezzi curry.

Meal 4: Turkey/guac rollup

Meal 5: Another turkey/guac rollup

Exercise:

Warmup:
Samson Stretch
OH Squatx10
Rolloutsx10
Swiss ball back extensions x10
Pullups x10
Pushups x10

Strength:
Overhead Press
3 warmup sets of 5 at 40,50, and 60% of 1RM then 1x3@80%, 1x3@85%, and 1xAMAP (4)@90%

Conditioning:
CrossFit "Elizabeth"

Well not quite. Elizabeth is 21, 15, 9 of 135# cleans and ring dips. Regular dips were substituted for ring dips and 21 dips in one block is too many for me at this point, so although you are supposed to complete the full number of each exercise before moving on, I alternated within the rounds and did:

7 cleans
7 dips
7 cleans
7 dips
7 cleans
7 dips
5 cleans
5 dips
5 cleans
5 dips
5 cleans
5 dips
3 cleans
3 dips
3 cleans
3 dips
3 cleans
3 dips

Still, even with that I had to rest-pause a the third set of dips in rounds 1 and 2.

[jamsk8r]

Depalma, I love the way you are combining the strength work and crossfit torture. I was thinking of something similar, but couldn't think of how to work the heavy lifting in there. I really want to get some more practice in on the oly lifts, and I want to do more heavy lifting, so I may steal your idea for focusing on one lift before the workout.

Great job on your first Fran! The thrusters take it right out of you and leave nothing for the pull-ups.

How was the bike/KB/pull-up workout? The stationary bike kicks my behind, so that looks like a good one to me. I think I'd be dead on the floor just from the bike rounds!

[Depalma]

I really liked the bike/KB/pull-up combo, really worked up a sweat and those last few KB swings on each round really required a gut check.

[Depalma]

Made it through the weekend still on plan.

Meal 1: 8 oz extra lean pork loin, 2 cups mushrooms

Meals 2 and 3 (1/2 of total each meal): 3 bags of stir fry vegetables, 6 oz buffalo chicken sausage, 1/2 cup rogan josh curry sauce.

Meal 4: 6 oz chicken breast covered with guacamole, 2 cups green beans with salsa.

3 cups of coffee with sf french vanilla cofee mate throughout the day.

Exercise:
Warmup (3 rounds)
Alternating lunges x 10 each leg
Rollouts x10
Dips x10
OH squats x10
SB back extensions x10
Pullups x10

Strength:
Back Squat
3 warmup sets @40, 50, and 60% of 1RM, then working sets of 1x3@80%, 1x3@85%, 1xAMAP (5)@90%

Conditioning:
6 rounds each for time
500m row

[Depalma]

Yesterday's food:

Meal 1: 6 oz chicken breast, 1 small can of canned pumpkin with cinnamon

Meals 2 and 3 (1/2 each meal): 6 oz italian style chicken sausage, 3 bags of stir fry veggies, 1/2 cup dopiaza curry sauce.

Meal 4: 1 bag of salad mix, 6 oz turkey breast, guacamole, and taco sauce

Meal 5: 2 servings of turkey pepperoni

Exercise:
Warmup;
3 rounds of 10 reps
Samson stretch
Ab wheel rollouts
Dips
OH Squat (weighted PVC)
Swissball back extensions
Scapular wall slides

Strength:
Bench Press
3 warmup sets @40, 50, and 60% of 1RM then 1x5@85%, 1x3@90%, and 1x1@95%

Conditioning
For time 15-12-9-6 reps of
lunges (per leg with 30# total weight)
pullups
Incline situps