Day 24

Thursday January 27

Meal Description	Ashley	Gerard
Breakfast/morning snack	Ended fast at 8:00am -          3 eggs -          1 piece turkey bacon -          Coffee	-          4 eggs -          3 pieces turkey bacon -          1.5 oz almonds
Lunch	-          2.6 oz tuna -          Broccoli -          Tbsp salsa	-          8oz chicken -          Broccoli -          Water
Snack	-          Tea -          1 oz almonds -          ½ scoop Gerard’s protein powder	-          16 oz chicken -          Salsa (after class)
Dinner	-           2 oz chicken (post workout)	-          8 oz chicken

Exercise

Ashley

Gerard

Warm up Stretched, rolled 6x30 second sprints on stationary bike 10 air squats 5 handwalk stretches 10 walking lunges 10 twisting lunges Then 20-15-9 Push ups GHD sit ups Air squats Workout – from LowCountry CrossFit 5 rounds for time of 7 power cleans 10 box jumps Time:  8:30 – haven’t done cleans in a LONG time…very slow going.  75# Post workout 3x10 RDL with 75# 60 second plank 60 second left plank 60 second right plank

Late Classes Stretched and rolled

Sleep:

Ashley:  11:00pm-6:30am

Gerard:  11:00pm-7:00am

Have a great weekend!

Day 22

Tuesday, January 25

It’s been exactly 3 weeks since we started.  I have noticed definite changes in my body.   I look leaner; my arms are thinner and more muscular (looking).  My abs are clearly visible and the layer of fat over them is slowly disappearing (score!).  Strength wise I don’t think I’ve gained anything.  I wasn’t really trying to and haven’t eaten sufficient calories to do so, and I’ve been sick.  I’ve gotten better at certain exercises but I’d like to max out on a few exercises in the next week or so to see where I am. 

I weighed myself this morning and it looks like I’m hanging around the 121 lb mark.  I didn’t do body fat yet.  That’s a 3 lb loss in 3 weeks which I think is great!  I haven’t gone hungry (unless I’ve been fasting, but that’s getting easier).   And last week I ate a lot of empty calories (with the tea and honey) and didn’t work out at all.    

Ashley-

Meal Description	Ashley	Gerard
Breakfast/morning snack	Ended fast at 8:00am -          2 eggs -          2 pieces turkey bacon -          Coffee -          ½ cucumber	-          4 eggs -          3 pieces turkey bacon -          1.5 oz almonds
Lunch	-          Bowl of chili -          1 egg -          tea	-          8oz chicken -          Broccoli -          Water
Snack	-          ½ cucumber	-
Dinner	Eaten at 2:45 (will fast until tomorrow) -          5 oz baked chicken -          ½ cup broccoli -          Tea	-          8oz baked chicken

Exercise

Ashley

Gerard

Warm up Lots of stretching – hamstrings really sore today from dead lifts and RDLs Foam roller 10 push ups 5 hand walk stretches 10 air squats 10 walking lunges 10 twisting lunges 60 second plank 60 second left plank 60 second right plank 5 pull ups 10 GHD sit ups with 10# 5 GHR with 10#; 5 without weight Workout – from Santa Clara Crossfit (back to this again) 3 rounds of max rounds in 4 minutes of: 10 KB swings 35# 10 box jumps Rest 1 minute Total rounds: 11 Post workout Quick stretches, have class soon

none (class..)

Sleep:

Ashley:  10:30pm-6:40am

Gerard: 10:30pm-6:40am

Day 21

Monday January 24

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          2 eggs -          2 pieces turkey bacon -          coffee	-          4 eggs -          3 pieces turkey bacon -          1.5 oz almonds
Lunch	late lunch – 4:00 -          ½ cucumber -          Bowl chili -          1 egg -          More coffee	-          8oz chicken -          Broccoli -          Water
Snack		-          1.5 oz almonds
Dinner	-          Water (fasting)	-          Protein shake -          9oz baked chicken -          Broccoli

Exercise

Ashley

Gerard

Warm up Stretched, rolled 5 handwalk stretch things 20 air squats 10 push ups 10 walking lunges 10 twisting lunges 10 GHD sit ups with 10#plate 5  GHRs with 10# plate 5 GHRs no weight 10 squats with bar 10 pull ups 10 double unders Work out – from Crossfit homepage 3 rounds for time of: 10 deadlifts 50 double unders Time: 8:02 with 125# DL Post work out 1x5  front squats 45# 3x10 GHD sit ups with 10# plate 3x10 GHRs (5 with 10#, 5 without weight) 3x10 RDL 70# (two 35# dumb bells)

Warm up: jumping jacks-sideways-forward-backwards until warm, foam rolled, dynamic hip opener.  squats-pull ups- overhead squats-push ups Really late workout, pushed for time 4 rounds 5 OHS at 135-5 pullups 816 OHS are sucking lately...

Sleep:

Ashley:  10:30pm-6:40am

Gerard: 10:30pm-6:40am

Days 19 and 20

Saturday December 22 Day 19

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          1 apple -          coffee	-          4 egg omelet with cheese and mushrooms and salsa -          3 pieces turkey bacon -          Coffee -          1.5oz almonds
Lunch	-          2 egg omelet with cheese and mushrooms and salsa -          coffee	-          8 oz chicken -          Veggies -          Water
Snack
Dinner	-          Bowl of chili with cheese -          3 corn/flaxseed tortilla chips -          Diet ginger ale -          Wine – later -          Light ice cream – way later	-          Bowl of chili with cheese and greek yogurt -          Corn/flaxseed chips -          Diet ginger ale -          3 corona lights -          Wine 1/2 bottle – later -          Light ice cream – way later

Exercise

Ashley	Gerard
Worked on the house and took the dog to the park	Worked on the house and took the dog to the park

Sleep:

Ashley:  12:00am – 8:30am

Gerard: 12:00am - 8:00am                                                   

Sunday January 23, Day 20

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          coffee
Lunch	-          gluten free pancakes with blueberries and sugar free syrup -          2 eggs -          coffee	-          gluten free pancakes with blueberries and sugar free syrup -          3 eggs -          3 pieces turkey bacon -          coffee
Snack	-          ½ cucumber	-          1.5 oz almonds
Dinner	-          Bowl of chili with cheese -          Baked apples with light ice cream	-          Bowl of chili with cheese -          Baked apples with light ice cream

Exercise

Ashley

Gerard

Worked on house all day Warm up Lots and lots of stretching 6x30 second sprints on stationary bike 5 handwalking stretches 10 twisting lunges 20 push ups 20 squats 20 jumping lunges 10 burpees 10 GHD sit ups with 10# plate 8 GHR with 10# plate 30 double unders 5 kb swings 60 second plank 60 second left plank 60 second right plank Work out 20 Double unders 20 KB swings 20 GHD sit ups Time: 9:11 3x10 roman dead lifts with 70# 2x10 step ups with 35#

Worked on house all day Warm up

Sleep:

Ashley:  10:30 – 6:30am

Gerard: 10:30am-7:00am

Day 18

Friday, January 21 Day 18

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          2 eggs -          2 pieces turkey bacon -          coffee	-          4 eggs -          3 pieces turkey bacon -          coffee
Lunch	-          2 eggs -          2 pieces turkey bacon -          water	-          8 oz chicken -          Veggies -          Water
Snack	-          Diet coke -          Bowl of chicken soup -          corn/flax seed chips	-          Think thin bar -          Corn/flax seed chips
Dinner	-          Nachos!  6 oz shredded chicken, avocado, shredded cheese (2% milk kind), salsa, green chilies, Greek yogurt, cilantro -          Bottle of wine (didn’t mean to drink the whole thing…feel kind guilty and ridiculous)	-          Nachos!  Shredded chicken, avocado, shredded cheese, salsa, green chilies, Greek yogurt, cilantro -          2 corona lights -          Diet ginger ale

Exercise

Ashley	Gerard
30 minutes of stretching 60 second plank 60 second right plank 60 second left plank Glute work Too weak to workout today	Warm up Stretched, rolled, 10 push press 35#, 10 GHD sit ups/GHR/back extensions, 10 push ups, hand stand hold, 10 pull ups 3x3 CL pulls Then 7-7, 5-5, 3-3, 1-1 Hand stand push ups, Cleans, Pull ups 13:08 1x3 Clean Pull segments 10 GHD 35# 10GHR 35#

Sleep:

Ashley:  No idea – 8:30am

Gerard: 2:00am-8:00am