Monday, January 17, 2011

Friday January 14, Day 11

Meal Description
Ashley
Gerard
Breakfast/morning snack
(Fasted from 2:45am yesterday until 7:10am this morning)
-          2 eggs and 2 egg whites
-          2 pieces turkey bacon
-          2 cups coffee
-          4 eggs scrambled
-          3 pieces turkey bacon
-          2 cups coffee
-          1.5 oz almonds
Lunch
-           1 apple
-          2 tbsp almond butter
-          5 oz chicken (baked)
(ate too much but I was STARVING!!!)
-          8  oz chicken (baked)
-          Stir fry veggies
water
Snack
-          2 oz baked chicken
-          1 apple
-          2 tbsp almond butter
-          3 tbsp almond butter
Dinner
-          3 gin and tonic
-          1 glass wine
-          1 paleo quesadilla with salsa, yogurt and guacamole
-          ½ dark chocolate bar
-          2 rum and tonic
-          1 glass wine
-          1 paleo quesadilla with salsa, yogurt and guacamole
-          ½ dark chocolate bar


Exercise
Ashley
Gerard
Warm up

Lots and lots of stretching – quads especially sore today (about 15 minutes)
6 handwalking stretch things
12 twisting, walking lunges
10 push ups
60 second plank
60 second left plank
60 second right plank

Then
4X100 meter sprints –rest aprox 30 seconds between each sprint
25 air squats
10 handstand push ups
10 GHD sit ups
10 GHR
5 squats with 45# bar

Workout – from LowCountry Crossfit

21-15-9
Back squats 65#
Pull ups (subbed for ring dips because we don’t have rings)

Time: 8:30 (better than expected)

Post Workout
3X15 standing back extensions with resistance ban
3X10 GHR

(I approve of the Durability part of today’s LCCF workout.  “It’s Friday, go have a beer.  You deserve it!”  Yes.  Yes I do.)




Warm up


(10) lunges-sideways lunges-squats-push ups-pull ups-ghds-ghrs
foam rolled
dynamic hip opener
dynamic ab stretch


7 rounds 7 HSPU-7 cleans (135)-7 Pull Ups


Then: 3x5 weighted pull ups worked up to 35lbs




Sleep:
Ashley: 9:00pm-5:00am; off and on again until 6:40am (Gerard’s phone made a noise…)
Gerard: 10:30pm-6:40 am

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