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