Wednesday January 12, Day 10

Post by Ashley

I fasted starting at 2:30 yesterday afternoon because I didn’t really have any food in the house that I could take with me to have between classes.  I have to leave the house by about 3:15 on Tuesdays, and won’t finish with classes until 9:45pm and I hate eating right before bed.  I will have to come up with a snacking solution for next week though as my late class is sculpture II where I’ll be expected to operate machinery and lift heavy objects and I don’t think I want to do either of those on an empty stomach (and light head).

We will post more on intermittent fasting later, but I’ve tried it a few days a week before and really seems to make a difference in the way I feel.  I’m going to try not to eat past 5 during the week and fast for at least two of those days.  I felt amazing this morning when I woke up.  I wasn’t even ravenously hungry like I expected to be.  I will let you know if this is the norm.

Here is a silly picture of Ajax.

     

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          Fasted from 2:30 pm yesterday until 7:00am this morning) -          3 eggs and 1 egg whites -          1 piece turkey bacon -          2 cups coffee	-          4 eggs scrambled -          3 pieces turkey bacon -          2 cups coffee -          1.5 oz almonds
Lunch	-          1 apple -          Bowl of chili (because it’s chilly!)  -          Green tea	-          8  oz pork loin -          Stir fry veggies water
Snack	-          1 apple -          6 almonds -          Water	-          2.5 oz tunafish (35g protein- 6.25g fat-1 g carb)
Dinner	-          Stir fry veggies -          6 oz chicken (baked) -          2 chicken strips (baked with shredded, unsweetened coconut)	-          Bowl of turkey chili -          2 chicken drumsticks -          3 chicken strips -          Water

Exercise

Ashley

Gerard

Walked to class – about 1 mile in the freezing, freezing cold Warm up Stretching – hamstrings, calves, quads, back, shoulders 10 twisting lunges 5 hand walk stretches (don’t know what these are really called) 10 air squats 10 jumping lunges Then: Warm up and WOD from LowCountry Crossfit Warm up: 30-20-10 Double unders Sit ups (I did GHD sit ups) WOD 5 rounds for time 10 standing broad jumps 21 kettle bell swings 35# 24 push ups Time: 14:20…kind of awful Post Workout 60 second plank 60 second left side plank 60 second right side plank Stretching

Warm up: jogged-(10)-push ups-pull ups-squats-lunges-ghd-ghr dynamic hip opener Foam Rolled 10-jump push ups-butterfly pull ups-jump squats-jump lunges-ghd-ghr workout: BS 95#-135# - 2 on the minute Then 20 squats at 155# (80 pounds less than 5RM)  in 1:56 Workout AMRAP 10 minutes 5 Dead lifts 155# 5 Cleans 155# 5 Pull ups Got 6 rounds Post Workout 2X10 Romanian DL at 155# 2X10 Hip Thrusts at 235# 2X10 GHD with 35# (arm locked out overhead)

Sleep: 

Ashley: 9:50pm-6:35am – Finally some good sleep!  Much needed.

Gerard: 9:50pm-7:00am