Day 8

Day 8- Feeling ok might have had a little piece of dark choc today!  I had a great pulled pork soup today.  Breakfast was 2 eggs and bacon form hotel, snack was a kind bar.  Oh ya I had a soy latte!  darn you Starbucks by the hotel only thing that helped the last two days is getting me on the toilet which was good. 

Monday WOD I went to Crossfit Sherwood Park- it was free as it just opened on Saturday.  Great gym went with a few people from Champ City Crossfit. 

warm-up
2 rounds of 50 double unders- I can't jump so did single skips
3-7 muscle ups did with a band just learnt that so super excited.
10-12 toes to bar.

Strength was 3 rounds
60 second strict pull ups
60 seconds rest
60 second strict handstand push-ups
60 seconds rest.

Wod was 15-12-9: 4:42
Hang Squat clean 95lbs I did hang clean and I can't squat
burpee's

Felt super good about the workout.  Off to Champ city tonight more upper body stuff.  I'm having a gun show later!  if you want to come check it out.  lol.

 

http://pinterest.com/pin/574420127442125916/

Tif out.

Day 7

http://pinterest.com/pin/223631937718074477/

This is a good post about your metabolism.  Hope the journey so far has been ok- I have probable had a cheat each day and I feel week.  Oh well can't beat myself up about it. 

Got home Friday from Edmonton and had a good day ate great- Had two eggs and bacon for breakie, snack had some almonds, lots of water and lunch I had a salad with Chicken.  Got home after a workout at the gym can't remember right now what it was.  Then for dinner had two eggs, salami and avacado.  Woke up at 3 am with the craps till 7 am.  Slept most of the day on Saturday with just liquid drinks.  About 5 ish I had chicken noodle soup and some rice crackers.

Sunday was a better day:  Woke and went to the gym.

10 min amrap: 4 rounds plus 20 cal
20 cal airdyne
10 chinups
rest 10 min
10 min amrap : 4 rounds plus 17 cal
20 cal airdyne
10 95lb hang power clean- did first two sets un-broken then groups of 5.

Ate and apple, kind bar and protein shake after.  Had a 3 hour coffee with coach meeting that was great.

Monday- Smoothie to start the day.
Went to Physio for 6:30 am and got beat up pretty good.  Drove to Edmonton had a iced late with soy milk and a whey 2 good bar not a great food day for me.

Going to Crossfit Sherwood Park tonight with my Friend Shellie as they just opened.  Keep plugging away. 

Tif out!

Day 4

http://pinterest.com/pin/76209418665755159/

Day 3- was interesting for me started the day with Eggs and bacon which was happy about. 
Lunch I had a salad with chicken and a diet coke. 
I then went to Champs City Crossfit in Edmonton and did a Wod there which was fun. 

Warmup was a burpee ladder 10-1
Then Snatch work that I couldn't do because of knee
Wod was 12 AMRAP:
5 HSPU
10 65lbs Snatch- I did hang snatch
15 knees to elbow.  I did 4 rounds +4

Then I had to do my workout from the coach. 
A1-Push Press 2-3 x4 did 65-3, 85-3, 90-2, 95-2 2 min rest
A2- C2B Cluster 3.3 x 4

10 Min AMRAP: I did 10 Rounds + 1
5 Unbroken Press at 65lbs
5 Unbroken toes to bar

Went to the hotel for Dinner and had a peanut Chicken with veggies and they put some rice on the plate and I had a bit.  Booo errrns

I also had a gin and tonic and don't feel bad about it at all. 

Have a super day.

Day 3

http://pinterest.com/pin/574420127442122129/ this is a good one I think you will like it.

 

 

 

GreenHum!

OK its official I am addicted to this site.  This looks really good and something we could have for Paleo. 

http://pinterest.com/pin/131730357822361997/

 

 

Tif's New Years Day WOD: This was after a bottle of Skinny Girl wine and about 5 jello shots. 

 

5 min AMRAP of Strict Handstand Pushups: Did 3

 

5 min of AMRAP Kipping Handstand Pushups with 4" plates: Did 13 with 4 failed attemps.

 

For Time: 11:20

21, 18, 15, 12, 9, 6,3

GHD situps

Burpees

 

Did the burpees all un-broken, but the GHD situps got so hard.  Felt really good about this workout.