Day 29

Monday, January 31 Day 29

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          3 eggs 1 egg white -          Coffee -          2 pieces turkey bacon	-          4 eggs 2 egg whites -          3 pieces turkey bacon -          Coffee -          1.5 oz almonds
Lunch	-          6 chicken wings -          Curry veggies and a little shredded chicken -          coffee	-          9oz chicken -          Curry veggies
Snack	-          1.5 oz almonds	-
Dinner	At 3:30 pm -          1 egg, 3 egg whites -          ½ cup spinach -          ½ cucumber -          .5 oz almonds -          Lots of water	-          6 chicken wings -          Shredded chicken -          water

Exercise

Ashley

Gerard

Warm up Stretched, rolled 5 handwalk stretches 10 twisting lunges 10 walking lunges 10 push ups 10 GHD sit ups 10# 10 GHRs 10 burpees 5 squats with 45# bar Workout (from lowcoutry crossfit) 21 Dead lifts 400 meter run 18 DL 400 meter run 15 DL 400 meter run 12 DL 400 meter run Time: 12:10 Used 95# for DL, next time will use heavier weight, 95# almost too easy Post workout 50 4 count flutter kicks 3 rounds 10 RDL 75# 10 GHD sit ups 10# 10 GHR

Warm up: Foam rolled-burgener bar warm up with 45lbs maxed on power clean 215 (felt weak today)

Sleep:

Ashley:  11:00 – 5:25am (woke up much earlier and couldn’t go back to sleep…slept on my neck wrong and thinking about too many things)

Gerard: 11:00 – 6:40am